Ukudla okunesifo sikashukela kwesiguli esinohlobo 1 nohlobo 2 sikashukela kufanele kufake imifino, izithelo, okusanhlamvu nemikhiqizo yezilwane. Konke ukudla kukhethwa ngokuya ngenkomba yayo ye-glycemic index (GI). Ngaphezu kwalokho, imithetho yokwelashwa okushisa kufanele icatshangwe.
Inhlanzi yesifo sikashukela sanoma yiluphi uhlobo iyadingeka ekudleni. Ungumthombo ongabaluleki wama-amino acid, phosphorus ne-iodine, futhi uqukethe namaprotheni anokugaya kalula. Vele, ukuze uthole okuningi kulo mkhiqizo, udinga ukwazi ukuthi ungapheka kanjani inhlanzi onesifo sikashukela.
Imininingwane izonikezwa ngezansi kwi-GI yezinhlobo ezahlukahlukene zezinhlanzi, kuzobhekwa ukuthi kungenzeka yini ukudla izinhlanzi ezinosawoti, ezibhemayo kanye nezomshado, kanti nezindlela zokupheka ezahlukahlukene zabanesifo sikashukela nazo ziyahanjiswa.
Inkomba ye-Glycemic (GI) yezinhlanzi
Cishe yonke imikhiqizo inenkomba ye-GI. Lokhu kuyinkomba yedijithali yomphumela womkhiqizo wokudla ngemuva kokusetshenziswa kwawo ushukela wegazi. Kuhlobo 1 nesifo sikashukela sohlobo 2, kubaluleke kakhulu ukulandela ukudla okune-carb ephansi bese ukhetha ukudla okuphansi kakhulu ku-GI.
Uma kwehliswa inkomba, amayunithi amancane esinkwa aqukethe umkhiqizo. Ngokunikezwa la magugu, isiguli singanciphisa kakhulu umthamo we-insulin esebenza ngokushesha futhi silondoloze amanani eglucose esimweni esijwayelekile.
Ukuvumelana komkhiqizo kuthinta nokukhuphuka kwe-GI. Ngakho-ke, uma incibilika, i-GI izokwanda. Isithombe esifanayo sibhekwa nezithelo. Uma wenza ujusi kubo, khona-ke inkomba ye-GI izokhuphuka. Lokhu kungenxa "yokulahleka" kwefayibha, ebhekene nokudla kancane kancane kweglucose.
Imikhiqizo ye-GI ihlukaniswe ngamaqembu amathathu:
- kuze kube ngu-50 PIERES - ukudla okunjalo yikudla okuyinhloko;
- I-50 - 70 PIERES - evunyelwe njengokuhlukile kwimenyu, kanye noma kabili ngesonto;
- ngaphezu kwama-70 PIERES - okuvinjelwe, okucasulayo i-hyperglycemia.
Ngaphezu kokukhetha okulungile kokudla, izindlela zokupheka ezinesifo sikashukela zingafaka kuphela izinqubo ezithile zokwelashwa okushisa kwezitsha. Ukupheka okunconyiwe ngalezi zindlela:
- kwabashadikazi;
- ngendlela ebilisiwe;
- ku-microwave;
- kuhhavini;
- kwi-grill;
- imizuzu enamafutha amancane emifino.
Izinhlanzi ezinesifo sikashukela sohlobo loku-1 kudingeka zikhethe izinhlobo ezinamafutha aphansi, noma ngabe kungumfula noma ulwandle. Inhlanzi ebhemayo, enosawoti kanye ne-caviar ayivunyelwe. Konke lokhu kungenxa yokuthi imikhiqizo enjalo inika umthwalo owengeziwe kuma-pancreas, kanye nokubambezela ukuhoxiswa koketshezi emzimbeni.
Umuntu onesifo sikashukela angadla izinhlanzi ezinjalo (konke kune-GI ephansi):
- i-pollock;
- zander;
- hake;
- i-perch;
- pike
- i-crucian carp.
Inhlanzi ebilisiwe futhi ebhakwe emikhwameni izoba wusizo kakhulu.
Izinhlanzi ezithosiwe futhi ezibhakiwe
Amaresiphi wesifo sikashukela ezinhlanzini ahlukahlukene - lezi zingama-cutlets, izinhlanzi ezifakwe emzimbeni futhi zibizwa nge-aspic. Ungesabi ukusebenzisa i-gelatin esheshayo ye-aspic. Kamuva nje, ososayensi bathole ukuthi cishe konke kuqukethe amaprotheni, adingekayo ekudleni kwansuku zonke kweziguli.
Ukusuka ezinhlanzini ezibilisiwe, ungalungisa isaladi, ezoba isidlo sasekuseni esigcwele noma isidlo sakusihlwa. Kufanele wazi ukuthi ukungena nsuku zonke kwalo mkhiqizo akufanele kudlule amagremu angama-200.
Kukholelwa ukuthi ilayisi isebenza njengendawo yokudla esezingeni elifanele yezitsha zenhlanzi. Ilayisi elimhlophe line-GI ephezulu futhi libhekwa njengomkhiqizo “oyingozi”. Kepha kunokunye okuhle - irayisi (brown) elayisi, i-GI yayo engama-55 PIECES. kufanele kuqashelwe ukuthi ipheka isikhashana - imizuzu engama-35 ukuya kwengama-45.
Ukupheka okulandelayo kwesifo sikashukela kufanele iziguli ezinoma yiluphi uhlobo lwesifo sikashukela. Indishi yokuqala i-perch esikhwameni (isithombe ngenhla). Izithako ezilandelayo zizodingeka:
- i-perch - izidumbu ezintathu;
- isigamu selamula;
- isoso se-tkemali - 15 ml;
- usawoti, upelepele omnyama - ukunambitha.
Hlanza inhlanzi okufakwe ngaphakathi ukhiphe ikhanda, ugcobe ngosawoti, usawoti kanye nopelepele. Vumela ukugcoba imizuzu engama-20 kuye kwengama-30. Ngemuva kwalokho usike uhhafu welamula ube izingcezu bese uwabeka ngaphakathi kwenhlanzi, ubeke umkhono. Imvamisa ngibhaka inhlanzi ingadluli imizuzu engama-25, emazingeni okushisa angama-200 C.
Ungenza futhi ama-cutlets kusuka ezinhlanzini. Le ndlela yokupheka ilungele kokubhema nokuthosa epanini, mhlawumbe nge-Teflon enamathela (ukuze ungasebenzisi i-oyili). Imikhiqizo:
- izidumbu ezimbili zensimbi;
- isinkwa se-rye - amagremu ama-40 (izingcezu ezi-2);
- ubisi - 50 ml;
- isigamu anyanisi;
- usawoti, umnyama upelepele ukunambitha.
Ukuhlanza i-pollock kusuka ku-viscera namathambo, ukudlula nge-grinder yenyama noma ukugaya nge-blender. Cwilisa isinkwa imizuzu emihlanu emanzini, bese ukhipha uketshezi futhi uphinde uphenduke inyama eyisiga nge-anyanisi. Faka ubisi, usawoti kanye nopelepele, hlanganisa kahle. Ukwakha ama-cutlets kusuka ezinhlanzini ezine-minced, amanye angaqandeka futhi asetshenziswe uma kunesidingo. Fry cutlets nhlangothi zombili ngaphansi kwesivalo.
Ukudla okuvumelekile nsuku zonke kwamakhekhe ezinhlanzi zohlobo 1 sikashukela kufinyelela ku-200 amagremu.
Amasaladi nezinhlanzi
Isaladi lezinhlanzi lingaba isidlo sasekuseni esigcwele bese sigcwalisa umzimba wesiguli ngamandla isikhathi eside. Imvamisa, izindlela zokupheka zisebenzisa imifino namakhambi amasha. Ukuvuselela isidlo esinjalo kungasebenza njengejusi kalamula, iyogathi enamafutha aphansi kanye no-olive we-olive.
Ukuze isaladi ithole ukunambitheka okucolisisiwe, uwoyela wama-olive ungafakwa ngaphambili ngamakhambi, upelepele oshisayo noma ugalikhi. Kungcono ukuthatha amakhambi amasha, ngokwesibonelo, i-rosemary noma i-thyme. Thela i-oyili esitsheni esomile bese ubeka amakhambi, noma upelepele kanye negalikhi, zingasetshenziswa ziphelele, noma zingasika izingcezu ezincane.
Vala isitsha ngesembozo esiqinile bese ususa ukugcizelela endaweni epholile izinsuku ezintathu kuya kwezine. Amafutha wokuhlunga akudingekile. Le nto yokugqoka isaladi iphephile ngokuphelele kunoma yiluphi uhlobo lwesifo sikashukela.
Isaladi nge-cod liqukethe izithako ezi-GI yayo engeqi ama-PIERES angama-50:
- i-cod fillet - ama-2 ama-PC .;
- ubhontshisi obomvu obilisiwe - amagremu ayi-100;
- upelepele munye;
- anyanisi owodwa;
- Iminqumo egodiwe - ama-5 ama-PC .;
- uwoyela wemifino - isipuni 1.5;
- uviniga - isipuni esingu-0.5;
- utamatisi - ama-2 ama-PC .;
- inqwaba yeparsley;
- usawoti, upelepele omnyama - ukunambitha.
Utamatisi kufanele uhlutshiwe - ugcotshwe ngamanzi abilayo futhi usike ngohlobo lwesiphambano phezulu, ukuze ikhasi lingasuswa kalula epulpiti. Sika u-cod, u-anyanisi notamatisi kuma-cubes amancane, uthathe upelepele omnandi bese usika iminqumo phakathi. Gaya iparsley. Hlanganisa zonke izithako, faka isaladi ngamafutha yemifino noviniga, usawoti kanye nopelepele ukunambitha, hlanganisa ngokuphelele.
Inketho yokusebenzela ukubeka isaladi ezitsheni ezimbozwe nge-lettuce ngaphambili.
Enye inketho yesaladi yezinhlanzi ifaka isithako esinempilo njengasolwandle. Ukuze uthole ukubhuka kabili kuyadingeka:
- fillet ye-hake ebilisiwe - amagremu angama-200;
- ukhula lwasolwandle - amagremu angama-200;
- amaqanda abilisiwe - ama-2 ama-PC .;
- ulamula
- anyanisi owodwa omncane;
- amafutha e-olive - 1.5 wezipuni.
I-Hake kufanele ibiliswe emanzini anosawoti. Sika inhlanzi, amaqanda no-anyanisi ku-cubes amancane, hlanganisa zonke izithako.
Faka isaladi ngamafutha omnqumo bese ufafaza ujusi kalamula.
Ukuncoma okujwayelekile kokudla
Konke ukudla okunesifo sikashukela kufanele kube okuphansi ku-GI, futhi kuqukethe ama-carbohydrate anzima kuphela ukugaya. Lokhu kuqinisekisa ukuthi isiguli sinamazinga kashukela egazi azinzile.
Ukudla kufanele kube nokudla okulinganiselayo, okuyi-5 -6 ngosuku, ngezingxenye ezincane, ngezikhathi ezithile. Kuyenqatshelwa ukulamba nokudla ngokweqile.
Ungakushayi indiva isilinganiso sokudla okumanzi, okusuka kumalitha ama-2. Kukhona futhi ifomula yokubalwa komuntu ngamunye kwesidingo samanzi nsuku zonke - 1 ml koketshezi ngekhalori elilodwa elidliwayo.
Ngaphezu kwalokho, kuyadingeka ukulawula ukuthi izindlela zokupheka zabanesifo sikashukela aziqukethe usawoti omningi, ngoba lokhu kuvimbela ukususwa koketshezi emzimbeni, ngaleyo ndlela kubangele ukuvuvukala kwemikhawulo.
Engxenyeni yokuqala yosuku, kungcono ukudla izithelo kanye namakhekhe kashukela. Khawulela isidlo sakusihlwa sokugcina engilazini yomkhiqizo wobisi olubilisiwe - ubisi olubilisiwe olubhakwe, iyogathi, i-yogurt noma i-kefir.
Isiguli esinesifo sikashukela sohlobo 2 kufanele sazi ukuthi inhloso eyinhloko yokwelashwa kokudla sikashukela ukugcina amazinga eglucose asesimweni esijwayelekile. Ukwelashwa kokudla kuleli cala kuyindlela yokwelashwa eyinhloko. Ngohlobo lwesifo sikashukela sohlobo loku-1, ukondleka okufanele kunciphisa ingozi yokuthola i-hyperglycemia kanye nemiphumela emibi yesifo "esimnandi".
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zezinhlanzi ezinesifo sikashukela.
