Isifo sikashukela sohlobo 2, ukondleka okufanele okuhambisana nokuzivocavoca okulinganiselayo. Kuhlobo 1 sikashukela, lesi yisilinganiso esilinganayo sokulawula amazinga kashukela egazini eduze nawomuntu ophilile.
Konke ukudla ekudleni kufanele kukhethwe yinkomba ye-glycemic index (GI). Kulesi inkomba ukuthi ama-endocrinologists anamathela lapho enza ukwelashwa kokudla. Imenyu yansuku zonke ifaka imifino, izithelo, imikhiqizo yezilwane nezinhlamvu. Kubalulekile ukukhetha ukudla okucebile ezintweni ezilandelwayo namavithamini ukuqinisekisa ukusebenza okujwayelekile kwayo yonke imisebenzi yomzimba.
Kaningi, odokotela batusa ukuthi kufakwe isipelingi kumenyu yesifo sikashukela. Siyini isizathu salesi sinqumo? Ukuphendula lo mbuzo, sizobheka ukuthi iyiphi inkomba ye-glycemic epelwe, izinzuzo zayo zomzimba womuntu kanye nezindlela zokupheka zezitsha eziningana zivezwa.
I-Glycemic Index (GI) ipelwe
I-GI - lokhu kuyinkomba ekhombisa izinga lokuqhekeka komkhiqizo nokuguqulwa kwalo kube ushukela. Ngokusho kwalenkomba, akuhlanganisiwe kuphela ukwelashwa kokudla okunesifo sikashukela, kodwa futhi nezindlela eziningi zokudla okuhloswe ngazo ukulwa nokukhuluphala kanye nokulawula isisindo.
I-GI ingakhuphuka ngokuya ngokuvumelana komkhiqizo nokwelashwa kwawo kokushisa. Ngokuyisisekelo, lo mthetho usebenza kwizithelo nemifino. Isibonelo, izaqathe ezintsha zinesikhombi samayunithi angama-35 kuphela, kepha abilisiwe amayunithi angama-85. Konke lokhu kungenxa yokulahleka kwefayibha ngesikhathi sokwelashwa okushisa, okuyiyo ebangela ukugeleza okufana kokufana kweglucose kube negazi.
Isikhunta silahlekile uma ujusi enziwe ngezithelo. I-GI yabo i-oda le-80 PIECES nangaphezulu, futhi ingavusa ukugxuma okubukhali kushukela wegazi ngo-3 - 4 mmol / l ngemuva nje kwemizuzu eyi-10 sebedakiwe.
Kumaphaseji, i-GI ingakhuphuka ukusuka ekungaguquguquki kokusebenza kwayo, ekuqiniseni iphalishi, kuyanda inkomba. Esikhathini sikashukela, okulandelayo kuvunyelwe:
- i-buckwheat;
- sipelwe;
- izigaxa zebhali;
- ibhali le-pearl;
- irayisi elinsundu
Ukuze uqonde ukuthi yiziphi izinkomba ze-GI kubantu abanesifo esimnandi, udinga ukwazi isilinganiso esithile. I-GI ihlukaniswe izigaba ezintathu:
- kuze kube ngu-50 PIERES - inkomba ephansi, isisekelo sokudla kwesiguli;
- Amayunithi angama-50 - 69 - ngokwesilinganiso, ukudla kungadliwa kaningana ngeviki;
- Amayunithi angama-70 nangaphezulu - ukudla neziphuzo ezinenkomba enjalo ngaphansi kokuvinjelwa okuqinile kungadala i-hyperglycemia.
Futhi, lapho ukhetha ukudla, ukunakwa kufanele kukhokhwe kokuqukethwe kwabo kilojoule. Eminye imikhiqizo inenkomba yokuthi ama-0 PIECES, kepha lokhu akubaniki ilungelo lokuba khona ekudleni, lonke iphutha lokuqukethwe kwekhalori nokuba khona kwe-cholesterol embi.
Ubisi lwephalishi kufanele lube khona ekudleni kweviki okuphezulu izikhathi ezine, ngoba okusanhlamvu kuphezulu kakhulu kumakhalori.
I-GI ebhalwe ngokulingana nama-PIECES angama-45, okuqukethwe kwekhalori ngegremu elilodwa lomkhiqizo kuzoba ngama-337 kcal.
Izici eziwusizo
Okupelwe kubhekwe njengomsunguli kakolweni. Ngokuvamile, isipelingi yiqembu lezinhlobo zikakolweni. Okwamanje, izinhlobo zayo ezithandwa kakhulu yi-birch. Noma zikhona ezinye izinhlobo: odnozernyanka, ukolweni kaTimofeev, opelwe, njll.
IDvuzernyanka ithathwa njengewusizo kakhulu, ngenxa yokuqukethwe kwamavithamini namaminerali okusanhlamvu uqobo. Ngokolweni ojwayelekile, zonke lezi zingxenye zifakwe ezindlebeni nasezingqungqeni zokusanhlamvu, ezisuswa ngesikhathi sokufakwa.
Okupelwe kungatholakali emashalofini ezitolo. Konke lokhu kungenxa yefilimu yayo enzima-kuya ku-peel ehlanganisa okusanhlamvu. Ukuphathwa okunjalo akusizi kubalimi. Kepha igobolondo eliqinile lokusanhlamvu livikela okusanhlamvu emiphumeleni emibi yokuphilisana kwezinto nezinto ezinemisebe.
Lolu hlobo olupelwe ngaphezu kwengxenye luqukethe amaprotheni, abalulekile kwabanesifo sikashukela. Kuyisitolo se-Vitamin B6, esilwa ne-cholesterol embi - inkinga evamile ezigulini ezinesifo sikashukela.
Futhi ku-spelling kuqukethe amavithamini kanye namaminerali alandelayo:
- Amavithamini e-B;
- Vitamin E
- uvithamini K;
- i-Vitamin PP;
- insimbi
- i-magnesium
- i-zinc;
- calcium
- i-fluorine;
- selenium.
Ezilimeni ezimbili zamabele, okuqukethwe komsoco kukhulu ezikhathini eziningi kunakwezinye izilimo zikakolweni.
Isipelingi sibalulekile emzamweni wokulwa nokukhuluphala ngokweqile kanye nokukhuluphala - okungenye yezimbangela zesifo sikashukela esingancikeli i-insulin. Lokhu kungenxa ye-GI yayo ephansi, okungukuthi, iqukethe ubunzima bokwehla i-carbohydrate. Izazi eziningi zokudla zibandakanya lokhu okusanhlamvu ekudleni kwabo.
Imicu yamazinga apelewe ahlanganisiwe, asebenza emathunjini njengohlobo lokuxubha ibhulashi. Susa izinsalela zokudla okungafinyeleleki bese ususa ubuthi emathunjini. Futhi izindonga zamathumbu, ziqala ukumunca izakhamzimba ngezinga elikhulu.
I-Whitewash iqukethe i-nicotinic acid, ekhuthaza ukukhiqizwa kwama-hormone owesilisa wobulili, lapho kuhlangana khona nezindlala ze-adrenal. Ngokukhiqizwa okwanele kwe-testosterone ne-dihydrotestosterone, amanoni omzimba aguqulwa abe izicubu zemisipha.
Ngakho-ke, izinga loshukela egazini liwa, okubaluleke kakhulu kushukela wanoma yiluphi uhlobo.
Amaresiphi apelwe
Okupelwe kungalungiswa njengendishi eseceleni noma kusetshenziswe njengesitsha esiyinkimbinkimbi. Lokhu okusanhlamvu kuhamba kahle nezithelo ezomile, imifino, inyama nenhlanzi. Izinhlamvu ezinama-Steamed zibilisiwe imizuzu eyi-15 kuya kwengama-20, kodwa okusanhlamvu okuphelele okusanhlamvu kungamaminithi angama-40 kuye kwangama-45. Izilinganiso zamanzi zithathwa eyodwa kuya kwababili, okungukuthi, ama-200 ml wamanzi adingekayo ngamagremu ayikhulu wephalishi.
Ukudla kwasekuseni okulungiselelwe ushukela kuzokwanelisa indlala yakho isikhathi eside ngenxa yokuqukethwe ngamaprotheni. Futhi ukuba khona kwama-carbohydrate ayinkimbinkimbi kuyothuthukisa umsebenzi wobuchopho. Ungamane ubilise iphalishi kuze kuphekwe, ulixube nesipuni soju (isifuba, i-buckwheat noma i-acacia) bese ufaka amantongomane nezithelo ezomisiwe ukunambitha. Kuyatuswa ukuthi ubathole imizuzu embalwa emanzini afudumele.
Izithelo ezomile namantongomane kuvunyelwe:
- ama-prunes
- amakhiwane;
- ama-apricots omisiwe;
- ama-apula omisiwe;
- amasheya:
- amantongomane
- i-walnut;
- ama-alimondi;
- ama-hazelnuts;
- uphayinathi.
Ungakhathazeki ukuthi ukufaka esikhundleni ushukela noju kungabangela ukwanda koshukela wegazi. Umkhiqizo wezinyosi osezingeni elifanele une-GI efinyelela kuma-50 PIECES. Kepha le nkomba ayisebenzi kuju olunoshukela.
Hhayi kuphela ikhefu lekhefu elimnandi elilungiselelwe kusuka kupele, kodwa nezitsha eziseceleni eziyinkimbinkimbi. Iresiphi engezansi ayisisekelo, imifino ivunyelwe ukushintshwa ngokuya ngokuthanda kwakho ukunambitheka.
Kwiphalishi elipelwe ngemifino uzodinga lezi zithako ezilandelayo:
- kupelwe - amagremu angama-300;
- upelepele wensimbi - ama-2 ama-PC .;
- ubhontshisi oluhlaza okotshisiwe - amagremu ayi-150
- uphizi weqhwa - amagremu ayi-150;
- anyanisi owodwa;
- ama-clove ambalwa kagalikhi;
- ingcosana ye-turmeric;
- isixha dill neparsley;
- uwoyela wemifino - 2 wezipuni;
- usawoti ukunambitha.
Bilisa okuswelayo kupele emanzini anosawoti kuze kufike ithenda, cishe imizuzu engama-20. Thela uwoyela wemifino epanini bese ufaka u-anyanisi oqoshiwe emasongweni.
Dlula imizuzu emithathu. Fafaza uphizi nobhontshisi ngamanzi abilayo bese ufaka u-anyanisi, engeza upelepele oqoshiwe. Cindezela ngaphansi kwesivalo esivaliwe imizuzu emihlanu kuya kweyisikhombisa, uvuse ngezikhathi ezithile. Ngemuva kokungeza i-turmeric ne-garlic, vumela emaphephandabeni, gazinga eminye imizuzu emibili.
Thela iphalishi namakhambi asikiwe engxube yemifino, hlanganisa ngokuphelele bese ususa emlilweni. Isitsha esinjalo sizosebenza njengesidlo sakusihlwa esinempilo, uma sengezwe umkhiqizo wenyama, isibonelo, i-patty noma i-chop.
Kupelwe kahle ngemifino kuhlanganiswa ne-turkey, nakho okungathinti ukwanda koshukela wegazi. Ngakho-ke inkomba ye-glycemic ye-turkey iphansi impela. Into esemqoka ukukhipha amanoni nesikhumba enyameni. Azinazo izinto ezizuzisayo, i-cholesterol embi kuphela.
Okupelwe kungaphekwa hhayi esitovini kuphela, kodwa nakupheka ohamba kancane. Lokhu kulula impela, ngoba inqubo yokupheka ithatha isikhathi esincane. Ukulungiselela iphalishi enjalo, izindlela ezikhethekile azidingeki, ngakho-ke ngisho ne-multicooker ejwayelekile kakhulu izokwenza.
Izithako ezilandelayo zizodingeka:
- kupelwe - 250 amagremu;
- amanzi ahlanziwe - 500 ml;
- anyanisi - ama-2 ama-PC .;
- isanqante esisodwa;
- uwoyela wemifino - isipuni 1;
- usawoti ukunambitha.
Hlambulula isipelingi ngaphansi kwamanzi agobhozayo, usike u-anyanisi, usike izaqathe ngamabhubhu amakhulu. Faka i-oyela yemifino phansi kwesikhunta, engeza izithako ezisele bese uhlanganisa kahle. Thela emanzini nosawoti.
Pheka kuphalishi imizuzu engama-45.
Ividiyo ekulesi sihloko isho konke mayelana nokupela.
