Ngeshwa, isifo sikashukela minyaka yonke sithinta abantu abaningi. Ngokuyinhloko, lesi sifo sohlobo lwesibili sitholakala kubantu emva kweminyaka engama-40 nalapho kukhona khona ukukhuluphala. Kulokhu, ukwelashwa okuyinhloko ukwelashwa kokudla, okuhloselwe ukuhlela amazinga kashukela egazini.
Ungacabangi ukuthi ngesifo sikashukela sohlobo 2, ukondliwa kunomkhawulo. Ngokuphambene nalokho, uhlu lwemikhiqizo evunyelwe lubanzi. Isikhombisi esiyisisekelo sokukhetha kwabo yinkomba ye-glycemic index (GI). Akufanele sikhohlwe ngamakhalori.
Imenyu yansuku zonke kufanele ibe nemifino, izithelo, okusanhlamvu, inyama, ubisi nemikhiqizo yobisi olunoshukela. Abaningi bezwe ngezinzuzo zobisi lwezimbuzi kubantu abanesifo sikashukela, kepha ingabe lesi sitatimende siyiqiniso? Kulokhu, umqondo we-GI kanye nale nkomba yemikhiqizo yobisi kuzochazwa ngezansi. Kucatshangelwa ukuthi kungenzeka yini ukuphuza ubisi lwembuzi ngesifo sikashukela, kungani silusizo nokuthi yini inqubo ejwayelekile yansuku zonke.
Inkomba ye-Glycemic yobisi lwembuzi
I-GI iyinkomba ebalulekile kuso sonke isiguli esinesifo sikashukela; ngokusho kwalesi sici, i-endocrinologist yenza ukwelashwa kokudla. Inkomba ikhombisa umphumela wokwandisa ushukela wegazi ngemuva kokudla noma yikuphi ukudla.
Kubalulekile futhi ukunaka okuqukethwe kwekalori kokudla. Ngemuva kwakho konke, iziguli ezinamanani aphezulu ziphikisana neziguli. Abaholeli nje kuphela ekukhuluphweni, kepha futhi nasekudalekeni kwamakhemikhali e-cholesterol.
Kunemikhiqizo eminingana yezitshalo nezizinda zemvelo ene-GI ye-zero ED, kepha kwenqatshelwe ukuyisebenzisa noma eyamukelekayo ngenani elilinganiselwe nganoma yiluphi uhlobo lwesifo sikashukela. Isibonelo, i-lard namafutha zemifino.
I-GI ihlukaniswe izigaba ezintathu:
- kufika kuma-50 PIECES - imikhiqizo lapho kudalwa khona ukudla okuyinhloko;
- Amayunithi angama-50 - 70 - ungafaka lokho kudla kwimenyu kaningana ngeviki;
- Amayunithi angama-70 nangaphezulu kungukudla okungavusa ukugxuma okubukhali kushukela wegazi futhi, ngenxa yalokho, i-hyperglycemia.
Cishe kuyo yonke imikhiqizo yobisi nobisi olunoshukela, izinkomba azidluli uphawu oluphansi. I-Margarine, ibhotela, ukhilimu omuncu kanye nama-curds ane-toppings yezithelo awela ngaphansi kukhiye.
I-GI yobisi lwembuzi kuzoba yi-30 IU, kanye nokuqukethwe kilojoule ngama-gramu ayi-100 angama-68 kcal.
Izinzuzo zobisi lwembuzi kushukela
Esikhathini sikashukela, ubisi lwembuzi lubhekwa njengezuzisa kakhulu kunobisi lwenkomo. Konke lokhu kungenxa yokuqukethwe okukhulayo kwezinto zomkhondo, okungukuthi, i-calcium ne-silicon.
Futhi, ngenxa yokwakheka kwama-molecule, lesi siphuzo simunca kahle umzimba. Kuyaphawuleka ukuthi ngisho nezingane ezisencane kakhulu zivunyelwe ukuphuza ubisi lwembuzi, ngenxa yokuntuleka kwe-casein eziphuzweni. ICasein yinto edala ukungahambisani nemikhiqizo yobisi.
Uma onesifo sikashukela ezwa ukungakhululeki esiswini ngemuva kokudla ubisi, khona-ke ungasebenzisa imikhiqizo yobisi olunoshukela obisini lobisi lwembuzi.
Ukwehluka okulandelayo kukhona:
- tan;
- Ayran;
- ushizi wekotishi.
Yonke imikhiqizo yobisi ebilisiwe engenhla ayilahlekelwa yimpahla yayo ebalulekile, noma iqhubeka nenqubo yokuvutshelwa. Kufanele kuqashelwe ukuthi i-tan ne-ayran iphezulu kakhulu kumakhalori, ngakho-ke, ukulungiswa kokudla kwansuku zonke komkhiqizo wobisi oludingekayo kuyadingeka. Kufanele kukhawulelwe ku-100 ml ngosuku.
Amavithamini awusizo kanye namaminerali kulesi siphuzo:
- potaziyamu
- i-silicon;
- calcium
- phosphorus;
- Isodiyamu
- ithusi
- Vitamin A
- Amavithamini e-B;
- Vitamin D
- uvithamini E
Ukusetshenziswa kobisi lwembuzi ngohlobo 2 sikashukela kuvamile i-cholesterol yegazi, futhi lokhu kuyinkinga evamile ezigulini eziningi. Lokhu kungenxa yokuba khona kwama-acid angenasisekelo. I-Lysozyme kungenye into etholakala esiphuzweni sembuzi. Kuyasiza ukuphulukiswa kwezilonda zesisu futhi kubuye kusebenze ukusebenza kwepheshana lesisu.
Enye yezinkinga ezingezinhle zohlobo lwesibili sikashukela i-fragility (osteoporosis). Kwenzeka ngenxa yokuntuleka kwe-insulin, ebandakanyeka ekwakhekeni kwezicubu zamathambo.
Ngakho-ke, abanesifo sikashukela, ekwakhekeni kwamathambo okunempilo, kubalulekile ukugcwalisa umzimba ngevithamini D ne-calcium, okuyisiphuzo esiningi embuzi.
Ukuphepha kokuphepha
Izinzuzo zobisi lwembuzi nemikhiqizo yobisi olunoshukela kuzoba kuphela uma zisetshenziswa kahle. Uma isiguli sinqume ukuphuza ubisi, khona-ke kungcono ukuyithenga hhayi ezitolo ezinkulu nasezitolo, kodwa ngqo emkhakheni wangasese kusuka kubalimi ukuze uthole umkhiqizo wemvelo ngaphandle kwe-emulsifiers.
Kepha unganikezi ubisi olusha. Kungadala i-spike kushukela wegazi. Ngaphambi kokusebenzisa, kufanele ibiliswe.
Isiphuzo esinjalo sinamafutha kunobisi lwenkomo, ngakho-ke ukuba khona kwayo ekudleni akumele kube nsuku zonke, kungakuhle ukuphuza isiphuzo zonke ezinye izinsuku. Faka umuthi ongu-50 ml, uliphinda kabili ijamo ngomthamo ngamunye.
Kukhona nemithetho eminingana yokusetshenziswa kobisi lwembuzi:
- ngenxa yobuningi bezinto ezilandelwayo zomkhondo, umthamo wansuku zonke onconyiwe akufanele udlulwe ukuze ungabangeli i-hypervitaminosis;
- awukwazi ukuphuza isiphuzo esibandayo - kuzokubangela ukuqunjelwa;
- ubisi lwembuzi lwekhwalithi ephezulu akufanele lube nephunga elibi elimnandi;
- kudla ubisi njenge-snack ukuze ungasebenzisi kakhulu uhlelo lokugaya.
Lapho wethula ekudleni noma yimuphi umkhiqizo omusha, kufanele uthintane nodokotela wezengqondo ngaphambi kwesikhathi.
Imikhiqizo yobisi olu-Sour
Njengoba sekuchaziwe ngenhla, imikhiqizo yobisi noma yobisi kufanele ibe khona ekudleni kweziguli nsuku zonke - lokhu kuyisihluthulelo sokwanelisa umzimba nge-calcium, i-silicon nezinye izinto zomkhondo.
Kungcono ukuthi kuguqulwe ukusetshenziswa kobisi lwembuzi nenkomo. Kungcono ukufaka lezi ziphuzo njengokudla okuhlukile - njengesidlo sasemanzini noma isidlo santambama, ukungezelelwa ngocezwana lwesinkwa rye.
Ukusuka ku-cottage shizi, kokubili imbuzi nenkomo, ungapheka ama-dessert ahlukahlukene ngaphandle koshukela okuzoba yisidlo sasekuseni esigcwele noma isidlo sesibili. Izitsha ezinjalo zinokuqukethwe kwekhalori okuncane futhi ziqukethe inani elincane lamayunithi esinkwa, okubaluleke kakhulu kwiziguli ezithembela i-insulin ezilungisa umthamo we-insulin emfushane.
Ukusuka kubisi lwembuzi ungenza i-souffle elula ku-microwave. Izithako ezilandelayo zizodingeka:
- ushizi wekotishi - amagremu angama-250;
- iqanda elilodwa;
- i-sweetenerener, isibonelo, i-fructose;
- isinamoni - ukunambitha (ungakwenza ngaphandle kwawo);
- yisiphi izithelo noma amajikijolo kuphela.
Izithelo namajikijolo kufanele zibe ne-GI ephansi futhi kuy efiseleka ukuba noshukela ukuze ungasebenzisi i-sweetener lapho kulungiswa. Ungakhetha:
- i-apula;
- eliphakathi kwe;
- Ama-Strawberry
- raspberries;
- peach njll.
Okokuqala, iqanda elinophizi lwe-cottage shizi kufanele lilethwe esimweni esinokhilimu, okungukuthi, sishaye nge-blender noma sihlikihle ngesihlungo. Ngemuva kokufaka izithelo oqoshiwe, i-sweetener nesinamoni. Hlanganisa konke kahle.
Faka ingxube ku-isikhunta, okungcono i-silicone bese uthumela ku-microwave imizuzu emi-3 kuya kwengama-4. Ukulungela kweSouffle kunqunywa ngokuya ngemigomo elandelayo - uma ingaphezulu selibe mnene, khona-ke isidlo isilungile.
Kulesi sidlo, ukubuyisela ushukela noju ngenani lethisipuni elilodwa kuvunyelwe. Nikeza ukukhetha ezinhlotsheni ezinjalo - isifuba, ilinden nomkhiqizo we-acacia.
Hlobisa i-souffle nge-sprig ye-mint namajikijolo amasha.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zobisi lwezimbuzi.
