Ku-mellitus yesifo sikashukela sohlobo lwesibili, kubaluleke kakhulu ukunamathela ekwelashweni kokudla, kufanele bakhethe imikhiqizo ngokufanele ngenkomba ye-glycemic index. Futhi, imigomo yokudla okunempilo akufanele inganakwa - izingxenye ezincane, izidlo ezinhlanu kuya kweziyisithupha, ngaphandle kokudla okunosawoti, okunamafutha kanye okuthosiwe.
Imenyu yansuku zonke iqukethe okusanhlamvu, imifino, izithelo nemikhiqizo yezilwane. Inyama, inhlanzi kanye nokudla kwasolwandle kufanele kube khona ekudleni okukhona masonto onke. Ngokuvamile, abanesifo sikashukela babuza ukuthi ama-squid angadliwa yini ngesifo sikashukela sohlobo 2, ngoba acebile ngama-phosphorus nezinye izinto zomkhondo.
Ukuphendula lo mbuzo, umuntu kufanele afunde umqondo we-GI nokubaluleka kwawo kuma-squid, izakhiwo zawo ezilusizo futhi acabangele izindlela zokupheka zabanesifo sikashukela.
I-Glycemic squid Index
I-GI yisikhombisi esikhulu lapho kukhethwa khona imikhiqizo yokwelapha yokudla. Kubaluleke kakhulu ngohlobo olungathembeki kwe-insulin, okungukuthi, olwesibili, njengoba lusebenza njengelashwa eliyinhloko. Ukondliwa okufanele kuzosiza isiguli ukuthi singanciphisi kuphela ingozi yesifo ekubeni sincike i-insulin, kodwa futhi ezimweni ezingavamile ukuqeda ushukela ophezulu.
Lo mqondo usho ijubane ledijithali lokwephuka kwama-carbohydrate athinta ushukela egazini ngemuva kokudla umkhiqizo othize. Ukunciphisa i-GI, kuwusizo kakhulu umkhiqizo.
Uma kudliwa ukudla okune-GI ephezulu, amayunithi angaphezu kwama-70, i-hyperglycemia ebeka ingozi yesifo sikashukela, ethinta kabi izitho zomuntu ezitholakele. Kungabuye kudale ukuguqulwa kwesifo kube uhlobo 1 sikashukela.
I-GI ihlukaniswe izigaba ezintathu:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 70 PIERES - phakathi;
- ngaphezulu kwe-70 PIERES - ephezulu.
Ukudla okuyinhloko kuqukethe imikhiqizo ene-GI yamayunithi angama-50. Ukudla okunamanani aphakathi nendawo kuvunyelwe kuphela njengokuhlukile - kaningana ngeviki, kungcono ekuseni. Ukuzivocavoca kusiza ukuthathwa ngokushesha kwe-glucose.
Eminye imikhiqizo ayinayo inkomba nhlobo, ngoba ayinawo ama-carbohydrate. Lokhu ikakhulukazi kunokudla okunamafutha, njengamafutha zemifino kanye nesaladi. Kodwa-ke, lokhu akubenzi "balindelwe isikhathi eside" ekudleni sikashukela ngenxa yokuqukethwe kwekhalori ephezulu nokuqukethwe kwe-cholesterol embi. Ngakho-ke lapho ukhetha imikhiqizo, okokuqala, kufanele unake i-GI, okufanele ibe ngaphansi. Umthetho wesibili obalulekile okuqukethwe okuncane kwekhalori kokudla.
Inkomba ye-squid ingamayunithi amahlanu kuphela, kanti okuqukethwe kwekhalori ngamagremu ayi-100 kuzoba ngu-122 kcal.
Izinzuzo ze-squid
Amaprotheni avela ekudleni kwasolwandle, kanye nasenhlanzini, adonswa ngumzimba kangcono kakhulu kunasenyameni. Kepha akufanele ube nentshiseko ngalezi zinhlobo zemikhiqizo, ngoba ekugcineni ungathola i-hypervitaminosis.
Ukuqanjwa kwe-squid ngaphambi kwenyama ye-veal nenkukhu ezintweni zayo eziwusizo. Kubandakanya lo mkhiqizo ekudleni kanye ngesonto, isiguli sigcwalisa umzimba ngokugcwele ngamavithamini E ne-PP.
Inyama ye-squid ifaka ama-polyunsaturated acid, futhi lawa izakhi zomzimba eziningi. Ngenxa yobuningi bamavithamini nama-microelements, amazinga we-cholesterol ayancipha, i-yegland yegland ibuye ibe namandla nokuqina kwemithambo yegazi kuyathuthuka. Konke lokhu kuvimbela ukukhula kwezifo zohlelo lwethambo nenhliziyo.
Futhi ku-squid iqukethe izinto ezinosizo:
- i-taurine;
- selenium;
- Vitamin E
- Amavithamini e-B;
- iodine;
- phosphorus
I-Taurine isebenza ukwehlisa i-cholesterol, ijwayele umfutho wegazi. Izici ze-selenium zingama-antioxidant, zibopha izinhlayiya zokubola futhi zizisuse emzimbeni. I-Iodine ithinta kahle uhlelo lwe-endocrine.
Ukudla ukudla njengama-squid kuzosiza ekwakheni izicubu zabantu ababandakanyeka kwezemidlalo.
Amathiphu Okupheka we-squid
Imvamisa ama-squid asetshenziswa ezinhlobonhlobo zamasaladi. Isifo sikashukela i-mellitus ayihlanganisi ukugqoka okunjalo - imayonnaise, ukhilimu omuncu nososo. Lezi zokugcina, noma zinezinkomba eziphansi, zinokuqukethwe kwekhalori okuphezulu nokuqukethwe kwe-cholesterol.
Njengengubo yokugqoka, ungasebenzisa iyogathi noma uwoyela we-olive ongafakiwe. Kuvunyelwe ukugcizelela amakhambi kanye nemifino - i-thyme, i-rosemary, i-chili pepper kanye negalikhi. Thela uwoyela esitsheni esomile bese ufaka amakhambi lapho ngokuya ngokuthanda kwakho. Into esemqoka ukuthi babe ngaphandle kwamaconsi amanzi. Vala isitsha ngesivimbo bese ugcizelela endaweni emnyama okungenani amahora ayi-12.
Ngohlobo 2 sikashukela, zonke izitsha kufanele zilungiselelwe kusetshenziswa kuphela izindlela ezithile zokwelapha ukushisa. Lokhu kuzokongela ukudla kwesikhathi esizayo kusuka kwikhalori, cholesterol embi futhi ngeke kuyikhulise i-GI yabo.
Izindlela zokupheka ezivunyelwe:
- ubilise;
- ku-microwave;
- kwi-grill;
- kwabashadikazi;
- kuhhavini;
- kumpheki ohamba kancane, ngaphandle kwemodi ye- "Fry".
Ama-squid kufanele abiliswe emanzini anosawoti, hhayi ngaphezulu kwemizuzu emihlanu, isikhathi esifanele yimizuzu emithathu. Ngaphambi kokupheka, kumele ahlanze okuphakathi kanye nefilimu elinsundu. Kuliqiniso, lokhu kukhwabanisa kungenziwa ngomkhiqizo ophelile, kepha ngakho-ke isikhumba sizoba sibi kakhulu.
Ama-squid angasetshenziswa kumasaladi, abhakwe kuhhavini, phambilini ayegcotshwe ngemifino noma ilayisi nsundu.
Ama-squid Ungadliwa
Iresiphi yokuqala ithandwa kakhulu ngabashukela abaningi, ngoba ayidingi isikhathi eside sokupheka kanye nokuba khona kwezithako eziningi. Izothatha iqanda elilodwa elibilisiwe, isidumbu esisodwa esilungiselelwe i-squid, ikhukhamba entsha, imifino kanye ne-leek.
Sika iqanda libe ngama-cubes amakhulu, ama-squid kanye namakhukhamba ngezinhlanga, nquma u-anyanisi fake. Hlanganisa zonke izithako, usawoti kanye nenkathi nge yoghur engafakiwe noma ukhilimu omuncu ongu-0,1% wamafutha.
Khonza isaladi, lihlobisa ngamajikijolo wemifino kanye nembila ebilisiwe. Indishi enjalo ingaba isidlo sasekuseni esigcwele, inokuqukethwe okuphansi kwekhalori.
Iresiphi yesibili iyi-squid egcwele imifino nelayisi elinsundu. Lapho usebenzisa irayisi kubantu abanesifo sikashukela, kufanele kukhethwe abampunga kuphela, abane-GI yamayunithi angama-55. Ilayisi elimhlophe liyaphikiswa ngenxa yesilinganiso salo esiphakeme. Ilayisi le-brown liphekwe imizuzu engama-45 - 50. Amanzi athathwa kathathu okusanhlamvu. Ngemuva kokupheka, ungageza irayisi bese ufaka uwoyela omncane wemifino ukuze unganamatheki ndawonye.
Ukuhanjiswa okubili kuzodinga lezi zithako ezilandelayo:
- izidumbu ezimbili ze-squid;
- isigamu anyanisi;
- isanqante esisodwa;
- upelepele munye;
- Amagremu angama-70 erayisi abilisiwe ansundu;
- amagatsha ambalwa dill ne-parsley;
- wezipuni ezimbili zesosi soya;
- i-isipuni esisodwa samafutha yemifino (umnqumo noma u-lined);
- usawoti, upelepele omnyama - ukunambitha
Cwecwa isikwati kusuka ezingaphakathi nezikhumba, upheke emanzini abilayo anosawoti imizuzu emithathu. Epanini lokuthosa phezu kokushisa okuphansi, faka izaqathi eziqhekeziwe, ilayisi eliqotshwe kahle kanye nepelepele oqoshiwe. Ngokwenza kanjalo. Beka izaqathe epanini lokuqala bese upheka, uvusa ngokungapheli imizuzu emithathu, bese ufaka u-anyanisi kanye nopelepele bese ubila kuze kuphekwe.
Hlanganisa ilayisi, amakhambi oqoshiwe nemifino, uthele usoso, usawoti kanye nopelepele, uhlanganise kahle. Faka ukugcwaliswa ngaphakathi kwesidumbu se-squid. Fry it emafutheni omnqumo nhlangothi zombili.
I-squid ingadliwa njengokudla okugcwele, kumane ukubilise. Inhlanganisela enhle yalomkhiqizo inikezwa ngamasaladi emifino yohlobo lweshukela sikashukela 2 esenziwe ngemifino ene-GI ephansi.
Iresiphi yesithathu i-squid ifakwa epanini elinemifino. Izithako ezilandelayo ziyadingeka:
- 500 amagremu we-squid;
- anyanisi amabili;
- upelepele obabili obumnandi;
- ama-eggplant amabili amancane;
- utamatisi omncane omncane;
- ama-clove ambalwa kagalikhi;
- iqembu elilodwa le-basil;
- uwoyela wemifino - izipuni ezimbili;
- usawoti ukunambitha.
Cwecwa isitshalo seqanda uthathe izingcezu ezincanyana, usike u-anyanisi emasongweni. Shisisa ipani bese uthele le imifino, ibilise ukushisa okuphansi, ivuse ngezikhathi ezithile, imizuzu emihlanu. Cwecwa utamatisi (uthele amanzi abilayo bese wenza iziqeshana ezibunjiwe) bese usika ama-cubes, i-pepper ngemichilo, usike ugalikhi. Faka imifino epanini, uvuse bese ubila eminye imizuzu emihlanu.
Cwecwa isikwati kusuka ezingaphakathi kanye nezikhumba, usike sibe yimichilo, engeza kwimifino, usawoti uhlanganise. Imizuzu imizuzu emithathu kuya kwemihlanu.
Ukusuka ekuphekeni okungenhla, ungakha kalula izitsha zamaholide zohlobo lwesifo sikashukela sohlobo 2, esizoba nekhalori ephansi futhi ngeke sithinte izinga leshukela egazini.
Ividiyo ekulesi sihloko ichaza ukuthi ungayikhetha kanjani i-squid efanelekile.
