Kunoma yiluphi uhlobo lwesifo sikashukela, kubalulekile ukulandela ukudla okune-carb ephansi okufuna ukulawula ushukela wakho wegazi. Imikhiqizo yokudla ikhethiwe kususelwa enkombeni ye-glycemic (GI), kanye namakhalori. Impela, imvamisa imbangela yesifo sikashukela sohlobo lwesibili ukukhuluphala, ikakhulukazi uhlobo lwesisu.
Imenyu yansuku zonke kufanele ibe nenyama ukuze umzimba uthole amaprotheni abalulekile. Enye yezinhlobo ezinconyiwe lapho kukhona isifo "esimnandi" senyama inyama yenkomo. Lo mbhalo uzonikezelwa kuye.
Ngezansi kuzokwethulwa izitsha zokuhlobisa inyama yenkomo ezinesifo sikashukela sohlobo 2, inkomba ye-glycemic yezithako ezisetshenziselwa izindlela zokupheka ibonisiwe, kanye nemenyu ecatshangelwe nsuku zonke.
Inkomba ye-Beef Glycemic
Inkomba ye-glycemic iyinkomba yedijithali yezinga lokuqhekeka kwama-carbohydrate avela kumkhiqizo wokudla komuntu. Kwehlisa inkomba, kuphephe nokudla. Kuyafaneleka ukubheka ukuthi eminye imikhiqizo ayinayo i-GI ngokuphelele. Lokhu kungenxa yokuthi ayiqukethe i-carbohydrate.
Kepha imvamisa ukudla okunjalo kuphezulu kakhulu kumakhalori futhi kugcwele i-cholesterol embi, ebanjiswa kakhulu isifo sikashukela. Isibonelo esicacile salokhu lard. Futhi, uwoyela wemifino unesikhombi samayunithi angu-zero.
Ukwelashwa okufudumele kwenyama kanye no-offal cishe akuyikhulisi inkomba ye-glycemic, ngokungafani nemifino nezithelo. Ukulungiselela izitsha zesifo sikashukela, udinga ukukhetha lokho kudla okune-GI ephansi, okungukuthi, kufinyelela amayunithi angama-50. Ukudla okunenani eliphakathi nendawo (amayunithi angama-51 - ama-69) kuvunyelwe kuphela ngaphandle, kaningana ngeviki. Imikhiqizo enenkomba ye-70 IU nangaphezulu ayivinjelwe, ngoba kuthuthukisa ukugxuma okubukhali kushukela wegazi, kuze kube sekuthuthukisweni kwe-hyperglycemia
Inyama yesifo sikashukela ingafakwa kwimenyu nsuku zonke, ngoba le nyama ibhekwa njengokudla nokudla okuphansi. Ama-kcal angama-200 kuphela ngama-gramu ayi-100 womkhiqizo abilisiwe.
Inkomba ye-glycemic yenkomo ne-offal:
- inyama yenkomo - amayunithi angama-40;
- isibindi esibilisiwe nesithosiwe - IZITHUTHA ezingama-50;
- amaphaphu abilisiwe - IZITHUTHA ezingama-40;
- Ulimi lwenkomo - amayunithi angama-40.
Ukuthola izitsha zesifo sikashukela, ukuphathwa kokushisa okuthile kwemikhiqizo kuvunyelwe, okuhloswe ngakho ukugcina izinto ezibalulekile. Okulandelayo kuvunyelwe:
- ubilise;
- ukubhema;
- bhaka kuhhavini;
- kumpheki ohamba kancane;
- kwi-grill.
Ngezansi kunezindlela zokupheka ezithandwa kakhulu zesifo sikashukela senkomo, ezingakhonzwa hhayi nsuku zonke kuphela, kodwa futhi etafuleni lomkhosi.
Izitsha zesibindi zenyama yenkomo
Isibindi senkomo sikhulisa kahle inkomba ye-hemoglobin, ngoba iqukethe i-heme iron. Futhi ukuba khona kuka-Vitamin C ne-zethusi kuyo kusiza ukumunca kangcono. Ngakho-ke, ingxenye edliwa njalo yesibindi isebenza ukuvimbela ukuswelakala kwensimbi.
Uma umuntu evame ukuhlukunyezwa ngama-cramps futhi ukuvuvukala kuyabonakala, khona-ke lokhu kungakhombisa ukushoda kwe-potassium. Isibindi senkomo sicebile kule nto yokulandela umkhondo. Kukhona nama-amino acid kumkhiqizo. Ukuze uzigcine ngesikhathi sokulashwa okushisa, kunconywa ukufaka usawoti endishini ekugcineni kokupheka.
Izinto eziwusizo nazo zithunyelwa kujusi wenyama ngesikhathi sokupheka nokudla, ngakho-ke isiphuzo sizoletha izinzuzo ezinhle emzimbeni ngale ndlela. Ukuqina kwamathambo nomsebenzi omuhle wobuchopho kudinga i-phosphorus, etholakala esibindini.
Ngaphezu kwalokho, isibindi senkomo siqukethe:
- Vitamin A
- Amavithamini e-B;
- Vitamin D
- Vitamin E
- uvithamini K;
- i-zinc;
- ithusi
- chrome
Isibindi singahanjiswa ngemifino, kanye nepate ephekiwe.
Ukuze ulungiselele ukunamathisela, uzodinga izithako ezilandelayo:
- isibindi - 500 amagremu;
- anyanisi - izingcezu ezi-2;
- isanqante esisodwa;
- ama-clove ambalwa kagalikhi;
- uwoyela wokupheka wokuthosa;
- usawoti, umnyama upelepele ukunambitha.
Sika u-anyanisi emasongweni ayisigamu, izaqathe ku-cubes amakhulu, uthele epanini bese ufaka uwoyela wemifino ngaphansi kwesivalo imizuzu emihlanu, uvuse ngezikhathi ezithile. Hlambulula isibindi ngaphansi kwamanzi agobhozayo, uthathe ama-cubes amasentimitha amahlanu, bese unezela emifino kanye nopelepele. Stew enye imizuzu engu-15, bese ufaka ugarliki oqoshiwe, upheke imizuzu emithathu, usawoti.
Faka ingxube ku-blender bese ugaya kuze kube bushelelezi. Ungasebenzisa futhi i-grinder yenyama. Ukunameka okunjalo kuzoba isidlo sasekuseni esisebenzayo noma isidlo soshukela. Namathisela unamathisela isinkwa rye.
Isibindi senyama ebunjiweyo yabanesifo sikashukela sizoheha wonke amalungu omndeni, ngoba iresiphi ayihlukile kuhlobo lwakudala. Izithako ezilandelayo ziyadingeka:
- isibindi - 500 amagremu;
- anyanisi - izingcezu ezi-2;
- ukhilimu omuncu 15% wamafutha - 150 amagremu;
- amanzi ahlanziwe - 100 ml;
- uwoyela wemifino - isipuni 1.5;
- ufulawa kakolweni - isipuni esisodwa
- usawoti, upelepele omnyama - ukunambitha.
Hlanza isibindi ngaphansi kwamanzi, ususe imithambo bese usika ku-cubes amasentimitha amahlanu. Beka epanini elinamafutha yemifino, imizuzu ngaphansi kwesivalo imizuzu eyishumi. Ngemuva kokufaka u-anyanisi oqoshiwe, usawoti kanye nopelepele, uthele amanzi. Imizuzu eminye imizuzu eyishumi nanhlanu.
Thela ukhilimu omuncu esibindini, hlanganisa kahle bese ufaka ufulawa. Hlulela ufulawa ukuze ungakhi izigaxa. Stew isitsha imizuzu emibili.
Isibindi esinjalo sizohamba kahle nanoma yisiphi isidlo secala likakhokho.
Izitsha Zokukhanya
I-Lung iyisikhonzi esithandwa kudala emindenini eminingi. Yize izindleko zomkhiqizo onjalo ziphansi, okuqukethwe amavithamini kanye namaminerali akulona eliphansi kunenyama yenkomo.
Okuwukuphela kwento embi ukuthi amaprotheni agaywe kancanyana kunalawo atholakala enyameni. Musa ukubuyisela ukusetshenziswa kwenyama ngenyama elula kaningi. Izitsha ezinjalo zilungiselelwe ushintsho etafuleni lokudla.
Ngenqubo yokulungiselela, kubalulekile ukubheka umthetho owodwa obalulekile - amanzi okuqala ngemuva kokubilisa amaphaphu kumele akhishwe. Lokhu kuyadingeka ukuze ususe zonke izinto eziyingozi nemithi elwa namagciwane kumkhiqizo.
Kubalulekile ukukhetha ikhwalithi ephezulu. Izindlela zokuhlola ikhwalithi;
- umbala obomvu onsundu;
- unephunga elimnandi lobuntu;
- akumele kube khona amabala, izinsalela ze-mucus noma okunye ukufiphaza okumnyama emaphashini.
Amaphaphu angahanjiswa ngemifino bese ethola ukunambitheka okuthe xaxa. Kwesitsha udinga izithako ezilandelayo:
- 500 amagremu wamaphaphu;
- anyanisi - izingcezu ezimbili;
- 200 amagremu enhliziyo yenkomo;
- isanqante esisodwa;
- upelepele wensimbi ezimbili;
- utamatisi amahlanu;
- uwoyela wemifino - isipuni esisodwa;
- amanzi - 200 ml;
- usawoti, upelepele omnyama - ukunambitha.
Ukusula iphaphu nenhliziyo yama-veins nama-tracheas, uthathe ama-cubes amancane. Faka uwoyela wemifino phansi kwe-multicooker bese ufaka i-offal. Dice imifino bese ubeka inyama phezulu. Usawoti kanye nopelepele, uthele amanzi.
Setha imodi yokucima ihora elilodwa nesigamu. Ngemuva kokupheka, ungavuli isembozo imizuzu emihlanu, ukuze izitsha zingeniswe.
Izidlo Zenyama
Inyama yenkomo isetshenziselwa ukulungisa izitsha ezilula (izitshulu) nezitsha eziyinkimbinkimbi, ezingaba umhlobiso wanoma yiliphi ithebula lemikhosi. Ngezansi izindlela zokupheka zikashukela ezaziwa kakhulu.
Kumele kwaziwe ukuthi kubantu abanesifo sikashukela, inyama yenkomo ayinamafutha. Ngaphambi kwenqubo yokupheka, imithambo isuswa kuyo.
Izitsha zenyama yenkomo zihamba kahle zombili izitsha ezisanhlamvu nezemifino. Izinga lokusetshenziswa kwansuku zonke alikho ngaphezu kwama-200 amagremu.
“Inyama” yenkomo ingukudla okumnandi okuthandwa ngabantu abaningi. Izithako ezilandelayo zizodingeka:
- Amagremu angama-600 enkomo;
- anyanisi amabili;
- ama-clove ambalwa kagalikhi;
- iqanda elilodwa;
- unama utamatisi - isipuni esisodwa;
- ucezu olulodwa (amagremu ama-20) wesinkwa rye;
- ubisi
- usawoti, upelepele omnyama - ukunambitha.
Faka isinkwa se-rye obisini. Sonta inyama, u-anyanisi negalikhi ku-grinder yenyama. Cwilisa isinkwa esivela ebisini bese udlula ku-grinder yenyama. Faka usawoti oxutshwe nopelepele, ushaye eqandeni, uxove isisindo esiningi.
Gcoba inyama egayiwe ku-mold egcotshwe uwoyela wemifino. Sakaza ingxube ngaphezulu nge-paste utamatisi. Bhaka kuhhavini ekushiseni kwe-180 C, 50 - 60 imizuzu.
Amasaladi wenkomo
Ngokulashwa kokudla, ungapheka inyama yenkomo nezitsha zemikhosi zohlobo 2 futhi uthayiphe isifo sikashukela, into esemqoka ukuthi zonke izithako zinenkomba ephansi ye-glycemic. Le nyama ivame ukusetshenziswa kuma-saladi.
Ama-salads wesifo sikashukela kufanele ayoliswe nge-yoghur engafakiwe, uwoyela wama-olive, ofakwe ngamakhambi noma ngo-ukhilimu oshisayo ongenawo ukhilimu, ngokwesibonelo, i-TM "Village House".
Ukugcizelela uwoyela kulula kakhulu: izinongo zibekwa emafutheni, ngokwesibonelo, i-thyme, i-clove yegalikhi kanye nopelepele wonke we-chili (kubathandi bokushisa). Ngemuva kwalokho uwoyela ususwa ubusuku endaweni emnyama, epholile.
Ukuze uthole isaladi uzodinga:
- Amagremu ayi-100 enkomo;
- i-apula elilodwa elimuncu;
- ikhukhamba elilodwa;
- anyanisi owodwa onsomi;
- isipuni esisodwa sikaviniga;
- amanzi ahlanziwe;
- Amagremu ayi-100 yoghur engafakiwe;
- upelepele omnyama - ukunambitha.
Bilisa inyama yenkomo kuze kuphekwe emanzini anosawoti. Ipholile futhi ibe yimichilo. Sika u-anyanisi emasongweni asengxenyeni bese ugoba isigamu sehora uviniga namanzi, ngesilinganiso esisodwa.
Cwecoma i-apula kusuka ekhasini kanye nomongo, uthathe izicucwana kanye ikhukhamba. Cindezela u-anyanisi uhlanganise zonke izithako, inkathi ngeyogathi, upelepele nosawoti ukunambitha. Vumela isaladi ukuthi lingene okungenani ihora elilodwa. Khonza isaladi ebandayo, ihlobisa ngama-sprigs we-parsley.
Ungapheka inyama yenkomo nesaladi elifudumele, elibonakala ngokuhlukahluka kokunambitheka. Izithako ezilandelayo ziyadingeka:
- Amagremu angama-300 enkomo;
- I-100 ml yesoso le-soya;
- ama-clove ambalwa kagalikhi;
- isixha se-cilantro;
- utamatisi amabili;
- upelepele munye;
- anyanisi owodwa obomvu;
- amafutha e-olive wokugqoka isaladi;
- usawoti, upelepele omnyama - ukunambitha.
Hlanza inyama yenkomo ngaphansi kwamanzi agobhozayo, susa imithambo bese uyinquma, ukhukhamba ubusuku ku-soya usoso. Ngemuva kokuthosa epanini kuze kuphekwe. Lapho inyama yenkomo isuswa esitofini, ifafaze ngokulinganayo ngegalikhi, idlule kumshini wokucindezela.
Sika kahle i-cilantro bese uhlangana nenyama yenkomo, usawoti kanye nopelepele ukunambitha. Ngaphansi kwesitsha sesaladi faka utamatisi ohlukaniswe izindandatho, bese kuba ungqimba we-pepper onotshani, no-anyanisi emasongweni. I-anyanisi kumele kuqala ifakwe uviniga emanzini. Beka inyama phezulu bese uxova isaladi ngamafutha omnqumo.
Kulesi saladi, udinga ukusebenzisa isosi ye-soya ngaphandle koshukela, okungaphikiswa ohlotsheni lwesifo sikashukela sokuqala nesesibili. Intengo kasoso omuhle izosuka kuma-ruble angama-200 ebhodleleni ngalinye. Ngaphezu kwalokho, ikhwalithi yomkhiqizo inqunywa yizindlela ezilandelayo:
- umbala onsundu;
- usoso luhlanganiswa kuphela ezitsheni zengilazi;
- Akumele ube nokudla.
Kwividiyo ekulesi sihloko, kunikezwa izincomo ngokukhetha inyama ephezulu.
