Lapho umuntu ebhekene nesifo esinjengesifo sikashukela sohlobo 2, ukudla kwakhe kuguquka kakhulu. Ukudla kufanele kube yi-carb ephansi. Ungethuki ukuthi manje zonke izitsha zizoba zimbi futhi zibe nonda. Akunjalo, uhlu lwemikhiqizo evunyelwe lubanzi futhi ungapheka okumnandi, futhi okubaluleke kakhulu, ukudla okunempilo okuvela kubo.
Into esemqoka ekwelashweni kokudla i-normalization kashukela wegazi. Imenyu ekhethwe kahle izosiza ukunciphisa ushukela futhi izosindisa umuntu ekuthatheni amaphilisi anciphisa ushukela. Imikhiqizo yakhethwa yinkomba ye-glycemic index (GI) nokuqukethwe kwekhalori.
Kwabaqalayo "ushukela" le ndatshana nayo inikelwe. Ichaza umqondo we-GI, ngalesi sizathu imikhiqizo ekhethiwe yokulungiswa kwezifundo zesibili. Okunye okubuye kuvezwe zokupheka eziningi zabanesifo sikashukela - inyama, imifino nezinhlamvu.
Imikhiqizo yesibili ye-GI
I-endocrinologist ihlanganisa ukudla kwesifo sikashukela ngokwetafula le-GI, elibonisa ngemibandela yedijithali umphumela womkhiqizo othile ekukhuphukeni kweglucose egazini ngemuva kokusetshenziswa kwalo.
Ukupheka, okungukuthi, ukwelashwa okushisa, kungangeza nje kancane inkomba le. Okuhlukile y izaqathe. Imifino emisha inenkomba yamayunithi angama-35, kepha abilisiwe amayunithi angama-85.
Kuhlobo 2 sikashukela i-mellitus, ukudla okuphansi kune-GI; isilinganiso sivunyelwe njengehlukile. Kepha i-GI ephezulu iyakwazi ukuvusa ukuthuthuka kwe-hyperglycemia kanye nokwanda kwaso lesi sifo, okubangela ubunzima kwizitho ezihlosiwe.
I-GI ihlukaniswe ngamaqembu amathathu, okungukuthi:
- kuze kufike ku-49 - okuphansi;
- kufika kumayunithi angama-69 - aphakathi nendawo;
- ngaphezulu kwe-70 PIERES - ephezulu.
Ngaphezu kwe-GI, kufanelekile ukunaka okuqukethwe kwekhalori yokudla nokuqukethwe kwe-cholesterol embi kuyo. Okunye ukudla akunawo ama-carbohydrate, njengama-lard. Kodwa-ke, kwenqatshelwe ngokuphelele kushukela, njengoba iphezulu kumakhalori futhi iqukethe i-cholesterol embi.
Udinga ukwazi ukuthi inqubo yokupheka ingenziwa kuphela ngezindlela ezinjalo:
- kwabashadikazi;
- ubilise;
- ku-microwave;
- kwi-grill;
- kuhhavini;
- kumpheki ohamba kancane;
- ibila ngokufakwa kwamanzi.
Lapho ukhetha ukudla kwezifundo zesibili, into yokuqala okudingeka uyinake yi-GI, futhi akufanele ungayinaki inani le-caloric.
Inyama yesibili yezifundo
Inyama kufanele ikhethwe inciphile, isuse amanoni nesikhumba kuyo. Aqukethe amavithamini namaminerali abalulekile emzimbeni, kuphela amakhalori kanye ne-cholesterol.
Imvamisa, iziguli zikhetha ibele lezinkukhu, zingazinaki ezinye izingxenye zesidumbu. Lokhu empeleni akulungile. Ososayensi bakwamanye amazwe bakufakazisile ukuthi kuyasiza ukuthi abanesifo sikashukela badle imilenze yenkukhu, besusa amanoni asele kubo. Le nyama inothile ngensimbi.
Ngaphezu kwenyama, kuvunyelwe ukuthi kufakwe ekudleni nakuphathi - isibindi nolimi. Zi-stewed, zibilisiwe futhi ziphekwe ophaya.
Ngesifo sikashukela, inyama elandelayo kanye ne-offal kuvunyelwe:
- inyama yenkukhu;
- i-veal;
- inyama yomvundla;
- izigwaca;
- i-turkey;
- inkukhu nenkukhu yenkomo;
- ulimi lwenyama yenkomo.
Ama-cutlets wokudla alungiswa kuphela kusuka kwi-okuzenzela okuzenzela, ngoba kufakwa isikhumba namafutha esitolo. Ukulungisa ama-meatballs ngamakhowe uzodinga:
- anyanisi - 1 pc .;
- ama-champignons - amagremu ayi-150;
- inkukhu egayiwe - amagremu angama-300;
- i-clove eyodwa yegalikhi;
- iqanda elilodwa;
- usawoti, upelepele omnyama womhlaba ukunambitha;
- ama-breadcrumbs.
Cofa amakhowe no-anyanisi fake, isipani epanini kuze kuphekwe, usawoti. Hlanganisa inyama egayiwe neqanda negalikhi elidluliselwe emaphephandabeni, usawoti, upelepele uhlanganise kahle. Yakha ama-corillaas kusuka enyama eyosiwe bese ubeka amakhowe othosiwe enkabeni.
I-cutlet eyodwa inesipuni sokugcwalisa. Phina imiphetho yamalungelo obunikazi bese ukrola ngama-breadcrumbs. Kuyafaneleka ukunaka ukuthi ama-breadcrumbs enziwa kangcono ngokwawo, ukunquma isinkwa se-rye stale ku-blender.
Gcoba ifomu elinezinhlangothi eziphakeme ngamafutha omnqumo, ukusika izihloko bese umboza nge-foil. Bhaka kuhhavini osuke usushisa ngaphambi kuka-180 C imizuzu engama-45.
Izitsha zokudla ezivela kwesibindi senkukhu kufanele zibe khona kaningana ngesonto kumenyu yesiguli. Ngezansi iresiphi yesibindi ku-utamatisi nososo lwemifino.
Izithako
- isibindi senkukhu - amagremu angama-300;
- anyanisi - 1 pc .;
- isanqante esisodwa;
- unama utamatisi - 2 wezipuni;
- uwoyela wemifino - 2 wezipuni;
- amanzi - 100 ml;
- usawoti, upelepele omnyama - ukunambitha.
Fry isibindi senkukhu epanini ngaphansi kwesivalo kuze kuphekwe. Sika u-anyanisi emasongweni ayisigamu, izaqathe ku-cubes amakhulu. Ngendlela, lo mthetho obalulekile usebenza ngqo kumakherothi. Lapho imifino inqunyiwe, ingaphansi kwe-GI yayo.
Fry izaqathe kanye anyanisi kuze kube nsundu yegolide, engeza amanzi notamatisi, upelepele, uvuse bese ubila imizuzu emi-2 ngaphansi kwesivalo. Bese engeza isibindi nesitshulu eminye imizuzu eyi-10.
Lesi sidlo sihamba kahle nanoma yiziphi okusanhlamvu.
Cereals izifundo zesibili
I-Porridge ingumthombo wamavithamini namaminerali amaningi. Zigcwalisa umzimba ngamandla, futhi isikhathi eside zinika umuzwa wokuphefumula. Ummbila ngamunye unezinzuzo zawo. Isibonelo, ibhali, ine-GI ephansi kakhulu, iqukethe inani elikhulu lamavithamini we-B nezinto eziningi ezilandelwayo.
Lapho ukhetha okusanhlamvu, kufanele uqaphele, ngoba ezinye zazo zine-GI ephezulu. Zonke izinhlamvu ziphekwe ngaphandle kokufaka ibhotela. Ingathathelwa indawo yemifino. Kufanele kuqashelwe ukuthi ubukhulu bokusanhlamvu obulungiselelwe, buyehlisa i-GI yabo.
Amakhekhe angalungiswa ngezindlela ezahlukahlukene - ngemifino, amakhowe, inyama nezithelo ezomisiwe. Akukhonzwa nje kuphela njengezifundo zesibili, kepha futhi njengezifundo zokuqala, okungezwa kumasobho. Kungcono ukuzisebenzisa ekudleni kwasemini ukuze ugcobe umzimba. Ingxenye yephalishi yansuku zonke izoba ngama-150 - 200 amagremu.
Izinhlamvu ezivunyelwe zezifundo zesibili nge-GI kuze kufike ku-50 PIERES:
- izigaxa zebhali;
- i-buckwheat;
- ibhali le-pearl;
- i-oatmeal;
- irayisi elinsundu;
- amabele aphekwe emanzini.
Odokotela babuye batuse ngezikhathi ezithile ukulungiselela i-corn porridge, yize i-GI yayo ingamayunithi angama-70. Lesi sinqumo sinesizathu, ngoba siqukethe amavithamini amaningi.
Njengoba ibhali le-pearl lingumholi phakathi kokudla okushukela kwabanesifo sikashukela, iresiphi yokulungiselela kwayo izokwethulwa kuqala. Ngebhali le-pearl elinomakhowe, kuzodingeka lezi zithako ezilandelayo:
- ibhali - amagremu angama-200;
- amakhowe, okungcono ama-champignons - amagremu angama-300;
- anyanisi oluhlaza - isixha esisodwa;
- amafutha e-olive - wezipuni ezi-2;
- usawoti, upelepele omnyama - ukunambitha.
Hlambulula ibhali ngaphansi kwamanzi agobhozayo bese upheka emanzini anosawoti imizuzu engama-40 ukuya kwengama-45. Ngemuva kwalokho hlala ku-colander bese uhlanza. Faka isipuni esisodwa samafutha yemifino.
Sika amakhowe awenze amakota bese gazinga emafutheni omifino, emlilweni ophansi ngaphansi kwesembozo imizuzu engama-20. Bese ufaka u-anyanisi oqoshiwe, usawoti kanye nopelepele, uhlanganise kahle. Hambisa ukushisa okuphansi, uvuse ngokuqhubekayo, imizuzu emibili. Hlanganisa ingxube ye-mushroom elungiselelwe ne-pearl ibhali.
Indishi enjalo yesibili ingadliwa kunoma yisiphi isidlo sasekuseni - isidlo sasekuseni, isidlo sasemini noma isidlo sokuqala.
Izifundo Zenhlanzi Nezasolwandle
Izinhlanzi nokudla kwasolwandle kungumthombo we-phosphorus. Ukudla izitsha ezivela emikhiqizweni enjalo kaningana ngesonto, umuntu onesifo sikashukela uzokwanelisa umzimba ngenani elanele le-phosphorus nezinye izinto eziwusizo zomkhondo.
Inhlanzi ingumthombo wamaprotheni onika umzimba amandla. Kuyaphawuleka ukuthi amaprotheni avela ezinhlanzini zasolwandle nasezinhlanzini agaywa kangcono kakhulu kunalokho okutholakala enyameni.
Ngakho-ke, izitsha eziphambili zohlobo 2 sikashukela izindlela zokupheka ezahlukahlukene zokudla kwasolwandle. Angabiliswa, aphekwe kuhhavini noma apheke kancane.
I-Fish GI ephansi kanye nokudla kwaselwandle:
- isamba:
- ikhodi;
- pike
- hake;
- i-pollock;
- squid;
- Shrimp
- izimbaza;
- i-octopus.
Ngezansi iresiphi ye-pilaf kusuka elayisi elinsundu kanye ne-shrimp, engeke ibe yinkambo yangempela yansuku zonke, kodwa futhi ihlobise noma yiliphi itafula leholide.
Izithako ezilandelayo zizodingeka:
- irayisi elinsundu - amagremu angama-250;
- shrimp - 0.5 kg;
- i-orange eyodwa;
- amafutha e-olive - izipuni ezi-4;
- ulamula owodwa;
- ama-clove ambalwa kagalikhi;
- upelepele womhlabathi;
- amaqabunga ama-alimondi amaningana;
- isixha so-anyanisi oluhlaza;
- iyogathi engafakiwe - 200 ml.
Hlambulula ilayisi elinsundu ngaphansi kwamanzi ampompo bese uwavumela. Faka amafutha omnqumo epanini lokuthosa, engeza irayisi, gazinga umzuzwana, uvuse ngokuqhubekayo, engeza usawoti bese uthele u-500 ml wamanzi. Cijisa phezu komlilo ovalekile aze wonke amanzi asephume.
Cwecwa umhluzi nefrize nhlangothi zombili. Cwecwa owolintshi kusuka ku-zest (kuzodingeka i-sauce), ususe ifilimu kusuka epulpiti bese usika ama-cubes amakhulu. Shisisa ipani, ubeke i-zest ye-orange, amaqabunga e-alimondi kanye no-anyanisi oqoshiwe kuyo. Yehlisa ukushisa, uvuse ingxube ngokuqhubekayo futhi gazinga imizuzu emibili.
Faka irayisi elinsundu kanye ne-shrimp ethosiwe ku-zest, upheke ukushisa okuphansi imizuzu emi-3 kuya kwemi-4, ngaphansi kwesivalo. Ngalesi sikhathi, kufanele ulungiselele isoso: hlanganisa iyogathi, upelepele upelepele, ujusi welamula eyodwa kanye negalikhi elidlule kumshini wokucindezela. Faka epanini.
Khonza pilaf yasolwandle ngosawoti kanye uginindela wewolintshi, obekwe ngaphezulu kwesitsha.
Izifundo eziphambili zemifino
Imifino iyisisekelo semenyu yansuku zonke. Bakha ingxenye yokudla kwansuku zonke. Zombili izitsha eziphambili ezilula nezinkimbinkimbi zilungiselelwe zona.
Imifino ingadliwa ngesidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa kanye nesidlo sakusihlwa. Lolu hlobo lomkhiqizo aligcwalisi umzimba ngamavithamini kuphela, kodwa futhi lufaka isandla ekujuleni kwendlela ipheshana lesisu. Uhlu lwemifino evunyelwe yesifo sikashukela lubanzi futhi bambalwa abavinjelwe - ithanga, amazambane, izimbiza kanye izaqathi ezibilisiwe.
Enye yezinto zokudla eziwusizo isiphuzo semifino sikashukela sohlobo 2 esingalungiswa kusuka kunoma yimiphi imifino yesizini. Ngokushintsha isithako esisodwa nje, uthola isitshulu esisha sonke. Lapho uyilungisa, kufanelekile ukubheka isikhathi sokupheka somuntu ngamunye semifino.
Imifino ephansi ye-GI:
- isitshalo seqanda
- Utamatisi
- uphizi
- ubhontshisi;
- noma yiziphi izinhlobo iklabishi - i-broccoli, ukholifulawa, omhlophe, onekhanda elibomvu;
- anyanisi;
- squash;
- ugarlic
- i-zucchini;
- insimbi.
Ama-lens angumkhiqizo wemvelo ngempela, ngoba awuqongeleli i-radionuclides nezinto ezinobuthi. Ungayipheka hhayi njengesitsha esasohlangothini esizimele, kodwa futhi njengesitsha esiyinkimbinkimbi.
Ama-Lentils noshizi yisidlo sasekuseni esihle sesifo sikashukela. Izithako ezilandelayo zizodingeka:
- lens - 200 amagremu;
- amanzi - 500 ml;
- ushizi onamafutha amancane - ama-200 amagremu;
- inqwaba yeparsley;
- amafutha e-olive - wezipuni ezi-2;
- usawoti ukunambitha.
Ngaphambi kokupheka ama-lentil, kufanele ibekwe kusengaphambili emanzini apholile amahora ambalwa. Okulandelayo, galela amanzi, udlulise ama-lentel epanini bese uhlangana namafutha zemifino.
Bese ufake u-0.5 l wamanzi bese upheka ngaphansi kwesivalo esivaliwe cishe isigamu sehora, aze wonke amanzi asephume. Gaya ushizi ku-grater enhle, usike imifino. Lapho amaleyili esemi ngomumo, engeza ushizi namakhambi, uxube kahle bese umisa imizuzu engaba mibili ukuncibilikisa ushizi.
Zonke iziguli kufanele zikhumbule ukuthi imigomo yokudla okunesifo sikashukela iyisihluthulelo seglue evamile.
Ividiyo ekulesi sihloko iveza izindlela zokupheka isaladi sikashukela.
