Kuhlobo lwesifo sikashukela sohlobo 2, ukwelashwa okuyinhloko kuqukethe ukwelashwa kokudla, okungukuthi, umsoco okhethekile. Imikhiqizo ekhethwe kahle ngeke iphazamise ukwanda koshukela wegazi, ngaleyo ndlela ithuthukise isimo sesiguli.
I-endocrinologist inikeza imininingwane ejwayelekile ngokudla, kepha isiguli uqobo kufanele sifunde imigomo eyisisekelo yokukhethwa kwemikhiqizo. Isikhombisi esiyinhloko inkomba ye-glycemic (GI). Ama-Diabetes diabetes kumele afake imifino, izithelo, imikhiqizo yezilwane kanye nezinhlamvu Ukukhethwa kwephalishi kufanele kusondelwe ngokunakekelwa okukhethekile, ngoba abanye bane-GI ephezulu futhi aqukethe amayunithi amaningi esinkwa (XE), futhi ukusetshenziswa kwawo kukhawulelwe ushukela wanoma yiluphi uhlobo.
Ngezansi kuzobhekwa - kungenzeka yini ukuthi kudliwe ama-grits ommbila onesifo sikashukela sohlobo 2, yini i-GI yawo nokuthi mangaki amayunithi esinkwa. Kunikezwe nezincomo zokulungiselela okufanele.
Inkomba ye-Glycemic yeCorn Porridge
Ukwelashwa kokudla kusekwe emikhiqizweni ene-GI ephansi nokuqukethwe okuphansi kwamayunithi wesinkwa. I-GI iyinkomba yemiphumela yomkhiqizo othile wokudla ngemuva kokusetshenziswa kwawo emazingeni kashukela egazini.
Kwabanesifo sikashukela, izinkomba ezivunyelwe zingama-PIERES angama-50 - ukudla okuyinhloko okwakhiwa kubo, ukudla okunenkomba ephakathi kuyamukeleka kaningi ngesonto, kepha i-GI ephezulu ayenqatshelwe ngokuphelele. Uma usebenzisa ukudla okunenkomba ephezulu - angavusa i-hyperglycemia noma ukuguqulwa kwesifo sikashukela sohlobo 2 kube uhlobo oluncike kuyi-insulin.
Ukuvumelana kwesitsha esiphelile kuthinta ukukhuphuka kwe-GI yamabele - ubukhulu bephalishi, nokuphakama kwe-GI yayo. Kwenqatshelwe ukufaka i-bhotela kanye ne-imajarini ku-porridge; kungcono ukuyifaka esikhundleni samafutha emifino.
Isilinganiselo sokuhlukaniswa kwe-GI:
- kuze kube ngu-50 PIECES - imikhiqizo yokudla okuyinhloko;
- I-50 - 70 PIERES - ukudla kwesinye isikhathi kungafakwa ekudleni;
- kusuka kuma-70 PIECES - lokho kudla kungavusa i-hyperglycemia.
IPorridge Eliphansi:
- ibhali le-pearl;
- i-buckwheat;
- irayisi elinsundu;
- i-oatmeal;
- izigaxa zebhali.
Ama-grits ama-Corn ane-GI yamayunithi angama-80, ebeka inzuzo yawo kushukela ngokungabaza okukhulu. Vele, i-porridge enjalo ilusizo impela, ngoba iqukethe amavithamini namaminerali amaningi.
I-Corn porridge yesifo sikashukela ingafakwa ekudleni, kepha hhayi ngaphezu kwesonto.
Zuza
Ummbila emazweni amaningi uthathwa njengepanacea yezifo ezahlukahlukene. Konke lokhu kungenxa yobukhona bezinto ezinhlobonhlobo zamavithamini kanye nama-micro and macro akulo. Njengendlela yokwelapha abanesifo sikashukela, ngibeka ukukhishwa kwe-stigmas yommbila, okuthi ngemuva kokudla isikhathi eside inyanga ihle ushukela wegazi.
Lokhu okusanhlamvu kutholile i-GI ephezulu ngenxa yokuqukethwe okwenyukayo kwama-carbohydrate ashelelekile. Noma okuqukethwe kwayo kwekhalori kuphansi, yingakho izitsha ezivela kuwo zifakwa ekudleni okuningi.
I-Corn porridge enesifo sikashukela i-mellitus nezinye izifo kungavimba izinqubo zamathumbu zomzimba emzimbeni. Futhi kunomthelela ekususweni kwamafutha kanye nemithi yokubulala izinambuzane ezinqwabelene.
Ukudla kokugaya okusanhlamvu:
- Vitamin A
- Amavithamini e-B;
- Vitamin E
- i-Vitamin PP;
- phosphorus;
- potaziyamu
- i-silicon;
- calcium
- insimbi
- chrome
Vitamin A yenyusa ukumelana nomzimba ezifweni ezahlukahlukene. IVitamin E ithuthukisa isimo sezinwele nesikhumba. Okuqukethwe kulokhu okusanhlamvu kwenani elinyukayo le-phosphorus kunomthelela omuhle ekusebenzeni kohlelo lwezinzwa. I-Silicon iguqula ipheshana lesisu.
Ukupheka iphalishi yommbila onesifo sikashukela sohlobo 2 kuyadingeka emanzini, nakokuvumelana okungabonakali. Ama-corn grits aqukethe i-fiber yokudla, evikela i-cholesterol egazini.
Ngaphezu kwalokho, i-fiber inezakhiwo ze-antioxidant futhi isusa imikhiqizo yokubola emzimbeni.
Imithetho yokwenza iphalishi
Le porridge kufanele ilungiswe ngokulingana kwengxenye eyodwa kuya kwezimbili, okungukuthi, ama-200 ml wamanzi athathwa ngamagremu ayi-100 e-cereal. Yenziwe okungenani imizuzu engama-25. Ngemuva kokupheka, kunconywa ukuthosa indishi enjalo eseceleni ngamafutha yemifino.
Ungasebenzisa i-olive, ngemuva kokugcizelela amakhambi nemifino (i-chili pepper, ugalikhi). Amafutha athululelwa endishini eyomile yengilazi bese kufakwa amakhambi (ikhumini, ibasil) negalikhi. Gcoba uwoyela onjalo kufanele ube sendaweni emnyama, epholile, okungenani ngosuku.
Ukusetshenziswa kwemikhiqizo yobisi lapho kulungiswa iphalishi yommbila kunqatshelwe. I-GI yakhe iphakeme kunenkambiso evunyelwe yesifo sikashukela, futhi ukusetshenziswa kobisi kuzonyusa leli nani. Umbuzo uphakama - ungadla kangakanani iphalishi elinjalo lesiguli esinesifo sikashukela. Ukuphaka akufanele kudlule amagremu ayi-150, ukuba khona kwesitsha esisekudla ekudleni kungadluli kabili ngesonto.
Lesi sidlo esisehlangothini sizohamba kahle nezitsha ezinjalo:
- isibindi senkukhu nge-gravy;
- ukusikwa kwenyama yenkomo;
- inkukhu enesiqu utamatisi;
- amakhekhe ezinhlanzi.
Ungadla futhi iphalishi lokudla kwasekuseni, njengokudla okugcwele.
Izindlela zokupheka ze-porridge
Indlela yokuqala yephalishi yommbila ifaka ukupheka iphalishi kumpheki ohamba kancane. Zonke izithako kufanele zikalwe ngokuya ngeglasi eningi eza ne-multicooker. Kuzothatha ingilazi yokusanhlamvu, izingilazi ezimbili zobisi lwe-skim kanye nengilazi yamanzi, i-apricots eyomile ezimbalwa, ingcosana kasawoti kanye nezipuni zamafutha zemifino.
Amafutha emifino kufanele angezwe kanyekanye nazo zonke izithako, usawoti ungafakwa ngaphandle kweresiphi. Kulesi simo, kufanele wenze kancane ishukela lesitsha esizayo nge-sweetener.
Hlanza okusanhlamvu kahle ngaphansi kwamanzi abandayo abilayo. Sika ama-apricots omisiwe abe ngama-cubes amancane. Faka zonke izithako esitsheni se-multicooker bese usetha imodi ye-porridge ihora elilodwa. Ukudla okunjalo kwesifo sikashukela kuzoba isidlo sasekuseni esihle kakhulu futhi ngeke kuthathe isikhathi esiningi sokuzilungiselela.
Iresiphi yesibili iphalishi enamatamatisi. Cweca utamatisi ngaphambi kokupheka. Ukuze wenze lokhu, abilisiwe ngamanzi abilayo, bese kwenziwa isigaxa esenziwe ngophawu phezulu emifino. Ngakho-ke ikhasi lingasuswa kalula.
Izithako ezilandelayo zizodingeka:
- Amagremu angama-200 wezinhlamvu zommbila;
- 450 ml wamanzi ahlanziwe;
- utamatisi amabili;
- anyanisi - ama-2 ama-PC .;
- uwoyela wemifino - isipuni 1;
- isixha dill neparsley;
- usawoti, upelepele omnyama - ukunambitha.
Hlambulula ama-groats ngaphansi kwamanzi agobhozayo. Amanzi kasawoti, ulethe ku-thumba, uthele ama-groats, upheke kuze kuthambe, kuze kubilise uketshezi, imizuzu engama-20 kuye kwangama-25. Ukuthosa utamatisi kufanele kulungiselelwe ngalesi sikhathi.
Thela uwoyela wemifino epanini bese uthele u-anyanisi oqoshiwe, imizuzu imizuzu emithathu emlilweni ophansi, uvuse ngokuqhubekayo. Sika utamatisi kube ngama-cubes amakhulu bese unezela ku-anyanisi, imizuzu ngaphansi kwesivalo kuze kube yilapho utamatisi eqala ukukhipha ujusi.
Lapho iphalishi selilungile, engeza ukuthosa utamatisi, hlanganisa konke kahle, ukumboza bese kukhiya imizuzu emithathu. Khonza isidlo, ukuhlobisa ngamakhambi oqoshiwe.
Indishi enjalo yaseceleni yohlobo lwesifo sikashukela izohlanganiswa kahle nazo zombili izitsha zenhlanzi nezenyama.
Kwividiyo ekulesi sihloko, u-Elena Malysheva uzokhuluma ngezinzuzo zokugaywa kommbila.
