Iziguli ezinesifo sikashukela kudingeka ukuthi ziqaphele ukudla kwazo nsuku zonke, ukuze zingavumeli ushukela wegazi ukhuphuke. Ohlelweni lwesibili sikashukela, lokhu kuyindlela yokwelapha evimbela ukuguqulelwa kwalesi sifo ibe uhlobo oluncike ku-insulin.
Ukukhetha kwemikhiqizo lapho kulungiswa imenyu kufanele kukhethwe ngokuya nge-glycemic index (GI) nokuqukethwe kwekhalori. Ngempela, isifo sikashukela sivame ukuhambisana nokukhuluphala. Uhlu lokudla okuvunyelwe lukhona impela, okuvumela ukuthi upheke izitsha eziningi.
Ngezansi sizocubungula izindlela zokupheka ze-pizza eziphephile ezifweni "ezimnandi". Incazelo ye-GI inikezwe futhi, ngokwesisekelo sayo, imikhiqizo yokupheka iyakhethwa.
Imikhiqizo ye-GI Pizza
I-GI iyinkomba yezinga lapho i-glucose ingena egazini ngemuva kokudla umkhiqizo othile. Inkomba ephansi, okungcono kwabanesifo sikashukela. Ukudla okuyinhloko kwakhiwa ekudleni okune-GI ephansi - kuze kufike kumayunithi angama-50. Ukudla okunamayunithi angama-50 - 70 kuvunyelwe kaningana ngeviki njengokuhlukile.
I-GI ephezulu (kusuka kuma-70 PIECES) ingavusa i-hyperglycemia futhi ikhulise lesi sifo. Ngaphezu kwenkomba ephansi, umuntu akufanele akhohlwe ngokuqukethwe kwekhalori kokudla. Ukudla okunjalo kuholela hhayi kuphela ekukhuluphweni, kepha futhi ekwakhekeni kwama-cholesterol plaque.
Amasoso amaningi anenkomba ephansi, kepha aphezulu kakhulu kilojoule. Ukuba khona kwabo ku-pizza kufanele kube kuncane. Kungcono ukupheka inhlama ngokuxuba ufulawa kakolweni ojwayelekile nommbila ukuze wehlise amayunithi esinkwa esitsheni.
Ngokugcwalisa i-pizza yesifo sikashukela, ungasebenzisa le mifino:
- Utamatisi
- upelepele wensimbi;
- anyanisi;
- iminqumo;
- iminqumo
- i-zucchini;
- amakhowe wanoma yiziphi izinhlobo;
- ukhukhamba
Lokhu okulandelayo kuvunyelwe kusuka kwenyama nakudla kwasolwandle:
- inyama yenkukhu;
- i-turkey;
- izimbaza;
- i-cocktail yolwandle;
- imfanzi.
Inyama kufanele ikhethwe izinhlobo ezinamafutha amancane, kususwe amanoni asele nezikhumba. Azinazo izinto ezizuzisayo, i-cholesterol embi kuphela.
Inhlama kumele ilungiselelwe ngokuxuba ufulawa kakolweni nefulawa, enenkomba ephansi. Kufulawa kakolweni, i-GI ingama-85 PIECES, kwezinye izinhlobo lesi sikhombi sincane kakhulu:
- ufulawa we-buckwheat - ama-50 PIECES;
- ufulawa we-rye - amayunithi angama-45;
- ufulawa we-chickpea - amayunithi angama-35.
Ungesabi ukuthuthukisa ukunambitheka kwe-pizza ngamakhambi, ine-GI ephansi - iparsley, i-dill, i-oregano, i-basil.
I-pizza yase-Italy
I-pizza yase-Italiyane yabanesifo sikashukela sohlobo lweresiphi engu-2 ifaka ukusetshenziswa kukakolweni hhayi kuphela, kodwa futhi nefilakisi, kanye ne-cornmeal, enothile ngamavithamini namaminerali amaningi. Inhlama ingahle isetshenziswe lapho kulungiswa noma iyiphi i-pizza, eshintsha ukugcwaliswa.
Ukuhlolwa kuzodingeka ukuthi uxube zonke izithako: amagremu ayi-150 kafulawa kakolweni, amagremu angama-50 e-flaxseed ne-cornmeal. Ngemuva kokufaka isigamu sesipuni semvubelo eyomile, ingcosana kasawoti no-120 ml wamanzi afudumele.
Bopha inhlama, ubeke endishini eyigcotshiswe ngamafutha yemifino bese uyishiya endaweni efudumele amahora amaningi kuze kube kabili ngevolumu.
Lapho inhlama iqhamuka, igobe kaninginingi bese uyigoqa ngaphansi kwesitsha sokubhaka. Ukuze ugcwaliswe uzodinga:
- Isaladi yesalsa - 100 ml;
- i-basil - igatsha elilodwa;
- inkukhu ebilisiwe - amagremu ayi-150;
- upelepele munye;
- utamatisi amabili;
- ushizi onamafutha amancane - amagremu ayi-100.
Faka inhlama endishini yokubhaka. Kufanele ugcotshwe ngamafutha yemifino ufafazwe ngefulawa. Bhaka kuhhavini oshaqwe ngaphambi kuka-220 C kuhhavini imizuzu emi-5. Kuyadingeka ukuthi ikhekhe libe nsundu.
Ngemuva kwalokho gcoba amaqebelengwane ngesoso, faka ukugcwaliswa: inkukhu yokuqala, izindandatho zamatamatisi, izindandatho zepepper, ufafaze ushizi, vukuza ku-grater enhle. Bhaka imizuzu emi-6 kuye kweli-8 kuze kube yilapho ushizi uncibilika.
Fafaza i-basil eqoshiwe ku-pizza eqediwe.
Ama-pizza tacos
Emakhekhe, kusetshenziselwa iresiphi engenhla, noma kuthengwa amakhekhe kakolweni esitolo. Inkukhu ivunyelwe ukushintshwa nenyama ye-turkey yabanesifo sikashukela, nayo ene-GI ephansi.
Amahlamvu wesaladi notamatisi we-cherry asetshenziswa ukuhlobisa lokhu kubhaka. Kepha ungakwenza ngaphandle kwabo - kuyindaba yokuzikhethela ukunambitheka komuntu siqu.
Kungcono ukusebenzisa i-pizza ekudleni kwasekuseni kokuqala, ukuze ama-carbohydrate atholwe ufulawa kakolweni angangenwa kalula. Konke lokhu kungenxa yokusebenza komzimba, okwenzeka engxenyeni yokuqala yosuku.
Izithako ezilandelayo ziyadingeka ukwenza ama-tacos pizza:
- ikhekhe elilodwa lesitolo se-pizza
- Amagremu angama-200 enyama ebilisiwe (inkukhu noma i-turkey);
- I-50 ml yeSalsa isoso;
- ingilazi ye-Cheddar ushizi yashizi;
- ama-champion okhethiweyo - amagremu ayi-100;
- 0.5 inkomishi ulethisi oqoshiwe;
- 0.5 inkomishi katamatisi oqoshiwe utamatisi.
Kuhhavini oshaqwe wangaphambi kuka-220 C, beka ikhekhe. Ifomu kufanele limbozwe ngesikhumba, noma kufakwe ngamafutha yemifino kufafazwe ngefulawa. Bhaka cishe imizuzu emihlanu, kuze kube nsundu wegolide.
Sika inyama ibe izingcezu ezincane uhlanganise nososo. Faka ikhekhe eliphekwe, usike amakhowe esiqongweni bese ufafaza ushizi we-grated. Thumela isidlo esizayo kuhhavini. Pheka cishe imizuzu emi-4, kuze kube yilapho ushizi uncibilika.
Sika i-pizza ibe izingxenye futhi uyihlobise nge-ulethisi notamatisi.
Izincomo ezijwayelekile
I-pizza ngezikhathi ezithile ingafakwa ekudleni kweziguli futhi ungakhohlwa ngemigomo yokudla ushukela ohlose ukuqinisa amazinga kashukela egazini.
Ukudla kufanele kube okokuphamba futhi ngezingxenye ezincane, izikhathi ezingama-5-6 ngosuku, kungcono ngezikhathi ezithile. Akuvunyelwe ukuba yindlala, kanye nokudla ngokweqile. Ngomzwelo onamandla wendlala, kuvunyelwe isidlo esimnandi - isaladi yemifino, noma ingilazi yomkhiqizo wobisi olubilisiwe.
Kuyadingeka futhi ukubhekana nokuzivocavoca okulinganiselayo ngokomzimba, okuhlose ukulwa ne-glucose ephezulu. Imidlalo elandelayo ilungile:
- ukubhukuda
- Ukuhamba
- ukugijima;
- Yoga
- ukuhamba ngebhayisikile
- Ukuhamba kwe-Nordic.
Ukwelashwa kokudla okuhambisana nokwelashwa kokuzivocavoca kuzonciphisa ukubonakaliswa kwesifo sikashukela futhi kunciphise lesi sifo.
Ividiyo ekulesi sihloko iveza iresiphi ye-pizza yokudla.
