Isifo sikashukela i-mellitus, kungakhathalekile ukuthi luhlobo luni noma lwesibili, siphoqa isiguli ukuthi silandele ukwelashwa kokudla. Ihlose ukuguqula ushukela wegazi ngokwejwayelekile futhi inciphise nengozi ye-hyperglycemia.
Ukudla kwansuku zonke kwenziwa ekudleni kwabo okunenkomba ye-glycemic index (GI) ephansi. I-Endocrinologists itshela isiguli ukuthi yini evunyelwe ukudla nokuthi ngamanani amangaki. Ngasikhathi sinye, ngaphandle kokunikela umuntu emcabangweni we-GI nokubaluleka kwawo.
Imvamisa, umkhiqizo onjengembewu yethanga, odokotela bakhohlwa ukunaka kakhulu ekudleni. Kepha ngeze, ngoba kuyithuluzi elihle lokunciphisa ushukela wegazi. Ngezansi sizocubungula umqondo we-GI, kungenzeka yini ukuthi udle imbewu yethanga sikashukela, yini inqubo ejwayelekile yansuku zonke, futhi kunikezwa nomuthi ovela emithini yendabuko yokufaka ushukela ejwayelekile.
I-GI yembewu yethanga
Konke ukudla neziphuzo zohlobo 2 sikashukela kukhethwe ngokuqinile yi-GI. Ngaphansi, kuphephile ukudla. I-GI iyinkomba yezinga lethonya lomkhiqizo ngemuva kokusetshenziswa ekukhuphukeni kweglucose yegazi.
Ukunyuka kwe-GI kungathinteka ekucutshungulweni komkhiqizo. Lokhu kusebenza ngqo izaqathe nezithelo. Ngakho-ke, izaqathi ezibilisiwe zine-GI yama-85 PIECES, kanti izaqathi ezibilisiwe zinezimpawu ezingama-35 kuphela. Kwenqatshelwe ukwenza amajusi ezithelo ezivunyelwe, ngoba azoswela i-fiber, ebhekene nokugeleza komfaniswano kweglucose egazini.
Ukuze uqonde ukuthi iziphi izinkomba ezibhekwa njengezamukelekile, uhlu oluhambisanayo lwama-GIs lwethulwa ngezansi. Iziguli kufanele zikhethe leyo mikhiqizo ene-GI ebangeni eliphansi. Ukuze ungabi abathunjwa ekudleni okufananayo, kuvunyelwe ukungeza ukudla ngokudla okune-GI ephindwe kabili ngesonto.
Isikali se-GI:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 69 PIERES - phakathi;
- Amayunithi angama-70 nangaphezulu - aphezulu.
Ngaphezu kwe-GI, kufanele unake okuqukethwe kwekhalori kokudla. Ukudla okunamafutha akubeki nje kuphela ubunzima ekusebenzeni kwesibindi, kepha futhi kunomthelela ekukhuluphiseni nasekwakheni ama-cholesterol plaque, okuyinto abanesifo sikashukela abajwayele ukuyijwayela.
Cishe zonke izinhlobo zezimbewu zine-GI ephansi, kepha okuqukethwe okunekhalori ephezulu. Lokhu kuvumela ubukhona babo ekudleni kwansuku zonke, kodwa ngamanani amancane.
I-GI yembewu yethanga izoba ngamayunithi angama-25 kuphela, inani le-calorific ngamagremu ayi-100 womkhiqizo angama-556 kcal.
Izinzuzo zembewu yethanga
Umuntu ngamunye uyazi mathupha izinzuzo zalo mkhiqizo. Futhi lokhu akuyona i-anthelmintic kuphela. Imbewu yethanga yesifo sikashukela ibalulekile ngoba ingasusa ushukela omningi emzimbeni. Lokhu kungenxa yokuqukethwe kwefayibha ephezulu.
Ukuhlanganiswa kwesibili ubukhona be-calorizer, okungukuthi, into engavusa amandla. Inani lamavithamini kanye namaminerali ezinhlanyelweni alinciphi kunepulpiti yemifino. Leli iqiniso elibalulekile, ngoba ukusetshenziswa kwamathanga kuvunyelwe ezigulini ngezikhathi ezithile futhi ngamanani amancane, ngenxa ye-GI ephezulu.
Okuningi okusizayo yimbewu etholakala ezinhlotsheni eziyindilinga zamathanga, esikhundleni seyezinye, kubantu abavamile inegama elithi "isiginci".
Izinto ezilandelayo ezizuzisayo ziqukethwe imbewu yethanga:
- i-zinc;
- insimbi
- ithusi
- manganese;
- phosphorus;
- okunamafutha e-polyunsaturated;
- uvithamini A (carotene);
- Amavithamini e-B;
- Vitamin E
- uvithamini PP.
Ngakho-ke umbuzo uwukuthi kungenzeka yini ukudla imbewu yethanga onesifo sikashukela sohlobo 2. Impendulo ecacile inguyebo. Into esemqoka yingxenye encane, ngoba umkhiqizo onjalo unekhalori ephezulu.
Ukuze kugcinwe imbewu yonke amavithamini namaminerali azuzisayo, akufanele athosiwe. Noma yikuphi ukwelashwa okushisa kuyinto elimazayo yezinto ezizuzisayo.
Imbewu yethanga isiza ngesifo sikashukela, kunezindlela eziningi zokupheka zomuthi ohlukile. Okusebenzayo kakhulu kuzokwethulwa ngezansi.
Ukwelashwa Kwembewu Yenkukhu
Lapho umuntu enoshukela, imiphumela emibi yomzimba ayinakugwenywa. Isifo “esimnandi” siphazamisa imisebenzi eminingi yomzimba. Izinso ezithinteka kakhulu. Ukuze ugweme lezi zinkinga, ungalungiselela ekhaya ukulungiswa kwembewu yethanga.
Ngeke nje ube nomthelela omuhle ezinso, kepha futhi nemikhiqizo yokubola eyanele nosawoti ovela emzimbeni. Iresiphi ilula kakhulu - izikhwebu ezihlutshiwe zilethwa esimweni esinobumba ku-blender noma i-grinder yekhofi bese ithululela ingilazi yamanzi abilayo.
Umhluzi kufanele ufakwe ihora elilodwa. Ngemuva kokuthi ihlungiwe futhi ithathwe kabili ngosuku, i-200 ml. Ukuphaka nsuku zonke kuzodinga u-400 ml wamanzi abilayo kanye nezipuni ezimbili ze-pumpkin seed powder.
Isifo esivame ukwenziwa kwabanesifo sikashukela yi-atherossteosis, lapho, ikakhulu emikhunjini emikhulu, kufakwa amafutha. Lokhu kungenxa yokuthi i-lipid fat metabolism iyaphazamiseka emzimbeni. Ekulweni nalesi sifo, imbewu yethanga ingasiza.
Ukuze ulungiselele ukumiliselwa uzodinga:
- imbewu yethanga - amagremu ayi-10;
- amaqabunga e-raspberry - amagremu ayi-10;
- Amaqabunga e-lingonberry - amagremu ayi-10;
- amacembe enhlaka - 10 amagremu;
- utshani be-oregano - amagremu ayi-10;
- amanzi ahlanziwe.
Gaya zonke izithako zibe yimpuphu. Uma kungekho-blender ekhaya, khona-ke imbewu iyavunyelwa ukuba ibunjiwe odakeni. Kumagremu ayi-15 weqoqo eliphelile, kudingeka 300 ml wamanzi. Faka umhluzi imizuzu engama-20, bese uluka uhlukanise imithamo emithathu, okungukuthi, kathathu ngosuku, 100 ml.
Leli qoqo lingahlukaniswa kusetshenziswa amaqabunga e-blueberry yesifo sikashukela, okuthi, ngaphandle kokulwa ne-atherosclerosis, kuzosiza ukwehlisa ushukela wegazi.
Imbewu sunflower ezitsheni
Imbewu yejongilanga ingadliwa hhayi njengomkhiqizo ohlukile, kepha isetshenziswe lapho kulungiswa amasoso, amasaladi ngisho nokubhaka. Izindlela zokupheka ezithandwa kakhulu futhi ezimnandi ziqoqwa lapha.
Kwisoso elishisayo, elihamba kahle nezitsha zenyama, uzodinga izithako ezilandelayo: utamatisi ezimbili, amagremu angama-70 wamakinishi wethanga, ipelepele elilodwa, ipinosawoti, ulamula owodwa, u-anyanisi oluhlaza kanye ne-cilantro.
Susa i-peel kusuka utamatisi bese usika ku-cubes, usawoti bese ucwilisa ujusi wehafu yel lime. Fry imbewu kancane epanini, bese uthosa upelepele ngokuhlukile epanini lesibili (ngaphandle kokufaka uwoyela).
Imbewu kufanele inqunywe ku-blender ihlanganiswe notamatisi. Susa imbewu kanye nopelepele, uthathe ama-cubes amancane, nquma imifino imifino ehlanganisiwe. Hlanganisa zonke izithako bese ubeka esikebheni se-gravy.
Isaladi lithandwa kakhulu phakathi kwabanesifo sikashukela, esilungele labo abagcina okusheshayo. Akuthathi imizuzu engaphezu kwama-20 ukuyipheka. Imikhiqizo enjalo izodingeka:
- isipinashi - amagremu ayi-100;
- inqwaba yeparsley;
- isanqante esisodwa;
- Amagremu angama-50 wembewu yethanga;
- i-clove eyodwa yegalikhi (ngokuzithandela);
- thyme
- amafutha e-olive - izipuni ezi-3;
- isigamu selamula.
Okokuqala udinga ukwenza i-dress: engeza i-thyme, i-garlic, udlule emaphephandabeni, bese usipitshiza ujusi wehafu yelamula kawoyela. Akuyeke kube imizuzu eyishumi. Izaqathe ze-grate, imifino yokunquma kanye nesipinashi. Hlanganisa izaqathe, imbewu, isipinashi ne-parsley, usawoti ukunambitha kanye nenkathi ngamafutha. Khonza isaladi ngemuva kwemizuzu eyi-10 ukuze uwoyela afake isipinashi.
Futhi, imbewu yethanga ingafakwa neresiphi yesinkwa se-rye yabanesifo sikashukela besebenzisa izikhwebu njengofulawa we-dusting noma ngokumane ubangezele inhlama.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zembewu yethanga.
