Umuzwa ojwayelekile wokoma, ukukhathala okusheshayo, ukungaboni kahle nokwelashwa isikhathi eside kwamanxeba amancane - konke lokhu kungakhombisa ushukela wegazi okhuphukile. Kulokhu, kubalulekile ukushintsha uhlelo lwamandla.
Izindlela zokunciphisa ushukela wegazi, ezethulwe ngezansi, zilungele abanesifo sikashukela sohlobo lokuqala nolwesibili, kanye nakubantu besikhathi se-prediabetes. Konke ukudla kufanele kube yinkomba ye-glycemic (GI) ephansi kanye nokushisa okuphathwa kuphela ngezindlela ezamukelekayo.
Okulandelayo, kuzonikezwa ukunqunywa kwenkomba ye-glycemic, izindlela zokupheka ezokwehlisa izinga likashukela egazini ziyethulwa, futhi imenyu ecishe ibe ngeviki nayo iyachazwa.
I-Glycemic Product Index Yokwehlisa Ushukela
I-GI yemikhiqizo yokudla ilingana ledijithali yemiphumela yomkhiqizo ngemuva kokusetshenziswa kwaso ushukela wegazi. Uhlu lokudla okuvunyelwe lubanzi impela, okuvumela ukuthi udale imenyu ehlukahlukene.
Kumele kuqashelwe ukuthi imifino nezithelo ezithile, ezinokuhlukahluka okuhlukile nokwelashwa okushisa, kungashintsha inkomba yazo. Isibonelo esicacile salokhu makaroti. Ngendlela yayo eluhlaza, kunconywa abantu abanesifo sikashukela, kepha uma sebephekiwe kungavusa amazinga eglucose.
Izithelo eziningi zingaba khona ekudleni kweziguli, ngoba zine-GI ephansi. Ukwenza i-juice kubo kuphambene ne-contraindication. Konke lokhu kungenxa yokuthi ngalolu hlobo lokucubungula, umkhiqizo ulahlekelwa yi-fiber, obhekene nokusatshalaliswa okufanayo kwe-glucose. Ngakho-ke, ngemuva kokuphuza ingilazi yejusi yezithelo entsha, ushukela ngemizuzu eyishumi ungakhuphuka ngo-3-4 mmol / l.
I-GI ihlukaniswe ngamaqembu amathathu:
- kuze kube ngu-50 PIERES - ukudla kwakha ukudla okuyinhloko futhi kusize ukwehlisa ushukela wegazi;
- I-50 -70 PIECES - ukudla ngezikhathi ezithile kungafakwa kwimenyu;
- Amayunithi angama-70 nangaphezulu - lokho kudla kungaphansi kokuvinjelwa okuqinile.
Lapho kulungiswa ukwelashwa kokudla, kubalulekile okokuqala ukunaka imikhiqizo ye-GI, inqubomgomo yesibili ingokuqukethwe kwekhalori okuphansi. Okunye ukudla kudinga inkomba ye-glycemic, ngokwesibonelo, amafutha. Kodwa lo mkhiqizo uyingozi ku-prediabetes kanye nesifo sikashukela, ngenxa yokuqukethwe kwekhalori ephezulu ne-cholesterol ephezulu.
Njengoba uthathe isinqumo ngokudla "okuphephile", kufanele ufunde imithetho yokwelashwa kwawo okushisa. Okulandelayo kuvunyelwe:
- imizuzu emanzini usebenzisa inani elincane lamafutha zemifino;
- ubilise;
- kwabashadikazi;
- kwi-grill;
- ku-microwave;
- bhaka kuhhavini;
- kumpheki ohamba kancane.
Ngenxa yayo yonke imithetho engenhla, ungazenzela ukudla ngokuzimela.
Izimfihlo zokupheka
Ukukhetha ukudla ukwehlisa ushukela wegazi lakho kuyingxenye yempumelelo yokwakha imenyu enempilo. Kunemithetho eminingana ezosiza isiguli ngokuzimela ukuthi sakhe izitsha ezintsha noma sithuthukise izindlela zokupheka ezindithandayo, sizenze "ziphephe."
Ngakho-ke, lapho ulungisa izitsha zokuqala - isobho, ibhorsaki, udinga ukuziphekela emifino noma kumhluzi wesibili onamafutha amancane. Itholakala ngale ndlela: inyama ilethwa kumathumba, khona-ke umhluzi uyathelwa, kuthululelwa amanzi amasha enyameni bese sekuphekwe isitsha soketshezi kuwo. Ngokuvamile, odokotela batusa ukulungiselela isobho nama-borscht kumhluzi wemifino, bese befaka inyama endishini eseqediwe.
Kubantu abaningi, amazambane ayimifino esemqoka etafuleni. Kepha ngoshukela okhuphukile, kwenqatshelwe, ngoba i-GI iseqenjini eliphakeme. Uma, noma kunjalo, kunqunywa ngezikhathi ezithile ukufaka amazambane ekudleni, mhlawumbe ezifundweni zokuqala, khona-ke kufanele wazi imithetho emibili. Okokuqala, i-tuber idinga ukusikwa kube ama-cubes futhi ifakwe emanzini abandayo ubusuku bonke. Lokhu kuzosiza ukuqeda isitashi ngokweqile. Okwesibili, lapho kukhulu izingcezu zamazambane, kunciphisa i-GI yazo.
Singakwazi ukwahlukanisa imithetho eyisisekelo yokulungisa izitsha okuhloswe ukwehlisa ushukela wegazi:
- isobho lilungiselelwe kumhluzi wemifino noma wesibili wenyama;
- kwenqatshelwe ukufaka usawoti ekudleni kakhulu - lokhu kuvimbela ukususwa koketshezi emzimbeni;
- bangasebenzisi imikhiqizo ebhemayo ekuphekeni, bandisa umthwalo wamanyikwe, osevele ungahambisani nomsebenzi wawo;
- kungcono ukupheka izitsha ezosiwe noma ukudla okusha, njengamasaladi;
- khawula inani lamaqanda ku-zokupheka - hhayi ezingaphezu kwesisodwa ngosuku;
- imayonnaise no-ukhilimu omuncu akufakiwe emaphepheni, ungawafaka ukhilimu wamafutha ayi-10% noma iyogathi engafakiwe.
Le mithetho ayisisekelo hhayi ekwelashweni kokudla kuphela, kodwa futhi isetshenziswa njengesisekelo sokudla okufanele.
Ungadliwa
Ngezansi kuzobhekwa izindlela zokupheka ezahlukahlukene - izitsha zenyama nezinhlanzi, okusanhlamvu, amaswidi kanye nezitsha zemifino. Ezokugcina zizonakwa kakhulu, ngoba imifino kufanele ihlale kuze kube yingxenye yokudla okuyinhloko.
Imifino isetshenziselwa ukwenza amasaladi nezitsha eziyinkimbinkimbi zezitsha. Ukugcwalisa isidlo semifino ngenyama noma inhlanzi, ungakha isidlo sasekuseni esigcwele noma isidlo sakusihlwa esihle kakhulu. Isaladi lemifino elikhanyayo liba isidlo esinempilo somuntu.
Umuntu onesifo sikashukela angazenzela izindlela zokupheka isaladi ngokwakhe, akhethe imifino ohlwini oluvunyelwe. Konke kusekelwe kuphela ekuthandweni kokunambitheka komuntu siqu. Amafutha emifino asetshenziswa njengokugqoka. Kungcono ukukhetha iminqumo, efakwa ngamakhambi. Owoyela laba bazonikeza ukunambitheka okukhethekile okufakwe kunoma yisiphi isidlo.
Kufakwa ngale ndlela elandelayo: uthele u-250 ml wamafutha esitsheni esihlanzekile bese ufaka amakhambi amasha (i-thyme, tarragon) lapho. Ukuthola uwoyela oshisayo, ungasebenzisa ugarlic noma upelepele oshisayo.
Imifino engakhuphi ushukela wegazi:
- anyanisi;
- ugarlic
- isitshalo seqanda
- squash;
- i-zucchini;
- Utamatisi
- zonke izinhlobo zeklabishi (emhlophe, ebomvu, i-broccoli, ukholifulawa);
- upelepele oshisayo futhi omnandi;
- I-Jerusalema artichoke;
- isithombo.
Kuvunyelwe futhi ukufaka amakhowe kwimenyu yansuku zonke, cishe bonke bane-GI ephansi (ama-champignons, amakhowe e-oyster), kanye nolwandle.
Iresiphi yeklabishi eyakhiwe ngamakhowe, kuzodingeka lezi zithako ezilandelayo:
- iklabishi elimhlophe - amagremu angama-400;
- amakhowe e-champignon - amagremu angama-300;
- ujusi we-utamatisi nge-pulp - 150 ml;
- irayisi ebilisiwe ansundu - izinkomishi ezi-0,5;
- anyanisi owodwa;
- uwoyela wemifino - isipuni 1.5;
- usawoti, umnyama upelepele ukunambitha.
Sika kahle iklabishi, usike u-anyanisi ku-cubes, usike amakhowe abe izingxenye ezine. Beka imifino epanini lokuthosa elifuthwe ngamafutha bese ibiliswa emlilweni ophansi imizuzu eyisikhombisa, uvuse ngezikhathi ezithile, usawoti kanye nopelepele. Ngemuva kokuthela irayisi abilisiwe bese uthele ujusi utamatisi, ivuse bese ibila phezu kokushisa okuphansi ngaphansi kwesivalo eminye imizuzu eyishumi.
Isitsha esinjalo sizoba isidlo sasekuseni esihle kakhulu noma isidlo esigcwele, uma sengezwe ngumkhiqizo wenyama - i-patty noma i-chop.
Ukuba khona kwezinhlanzi ekudleni komuntu ofuna ukwehlisa ushukela wegazi akunakuphikwa. Izitsha zenhlanzi kufanele zibe kumenyu okungenani izikhathi ezine ngesonto. Umkhiqizo wokudla onjalo udonswa ngumzimba kangcono kakhulu kunenyama futhi uqukethe izinto eziningi ezisebenzayo zokulandela umkhondo - phosphorus, iron, amino acid.
Izinhlanzi kufanele zikhethe izinhlobo ezinamafutha amancane, noma ngabe kungumfula noma ulwandle. I-Caviar kufanele ilahlwe. Ukuze wenze isobho le-cod kufanele:
- amalitha amathathu amanzi ahlanziwe;
- i-cod fillet - amagremu angama-600;
- u-celery - amagremu angama-200;
- isanqante esisodwa;
- anyanisi owodwa;
- isipuni esisodwa samafutha yemifino;
- i-cilantro ne-parsley - amagatsha amaningana;
- usawoti, i-allspice - ukunambitha.
Letha amanzi anosawoti ebilisiwe, engeza izinhlanzi kanye ne-allspice, upheke imizuzu eyi-10 (kuze kube ithenda), susa igwebu eliphumela. Susa umhluzi ekushiseni, ubunzima, ubeke inhlanzi endishini ehlukile.
Thela uwoyela epanini bese ufaka u-anyanisi, izaqathe kanye no-celery. Sika kahle u-anyanisi no-celery, kodwa isanqante ku-cubes centimeter eyodwa. Sauté imifino phezu kokushisa okuphansi, ivuselela ngokuqhubekayo imizuzu emihlanu.
Faka umhluzi emlilweni futhi, ulethe ngamathumba. Faka imifino nenhlanzi eyedlule. Pheka imizuzu elishumi. Khonza isobho, esifafazwe imifino ye-cod.
Isobho elinjalo libhekwa njenge-low-carb futhi liqukethe iyunithi yesinkwa engu-0,5 kuphela.
Iziphuzo ezinempilo
Ngesikhathi "sokulwa" noshukela omningi, umuntu akufanele akhohlwe ngokusetshenziswa kwesilinganiso soketshezi. Inani eliphansi nsuku zonke lizoba amalitha amabili. Kukhona futhi indlela yokubala komuntu ngamunye, kwikhalori elilodwa elidliwayo, kukhona isigidi esisodwa soketshezi.
Kuvunyelwe itiye elimnyama neluhlaza, ikhofi eluhlaza. Ikhofi ingalungiswa ngokufakwa kobisi noma ukhilimu ngokuqukethwe kwamafutha ayi-10%. Izithelo ezinwebayo nezithelo zezithelo azivunyelwe ekudleni. Kepha lokhu kuvinjelwa akusebenzi ujusi wamatamatisi, isilinganiso esiphezulu sansuku zonke sazo sibe ngama-200 ml.
I-decoction ye-tangerine peels enesifo sikashukela nayo iyathandwa kakhulu, engagcini nje ukwehlisa izinga le-glucose egazini, kodwa futhi inomphumela omuhle ohlelweni lwezinzwa. Ukulungiselela inkonzo eyodwa:
- ukuklebhula ikhasi linye le-mandarin kube yizicucu;
- uthele ama-200 ml wamanzi abilayo;
- makukhule imizuzu emithathu kuya kwemihlanu.
I-decoction enjalo ivunyelwe ukupheka nsuku zonke, isilinganiso sansuku zonke sifinyelela ku-400 ml. Ngenkathi lapho lesi sithelo singatholakali emashalofini wesitolo, ungathwala ikhasi le-tangerine kusengaphambili.
Ukuze wenze lokhu, amakhasi ayomile futhi agcinwe endaweni emnyama epholile esitsheni sengilazi. Uma kunesidingo, ukwethula i-decoction, ikhasi liba sesimweni se-powder endaweni ye-blender noma yekhofi Grinder. Umuntu okhonzayo uzodinga isipuni esisodwa se-tangerine powder. Musa ukugaya ikhasi eliningi, kungcono ukusigaya ngokushesha ngaphambi kokwenza itiye.
Ngo-ushukela owandayo, i-jelly yezitolo iyaphulwa, kepha lokhu akusho neze ukuthi isiphuzo esinjalo asikwazi ukulungiswa ekhaya. Ukwenqatshelwa okuyinhloko kulele ekutheni lapho kusetshenziswa isitashi sokupheka, esine-GI ephezulu. Kulokhu, lesi sithako sizothathelwa indawo yi-oatmeal.
Ukuze uthole izithelo nejerry jelly udinga:
- ilitha elilodwa lamanzi ahlanziwe;
- Amagremu angama-200 ama-sitrobheli;
- Amagremu ayi-100 e-currant emnyama;
- Amagremu ayi-100 e-currant ebomvu;
- ufulawa we-oat;
- i-sweetener - ukunambitha.
Izithelo ikhasi kanye amajikijolo kusuka amahlumela kanye imisila, hlambulula bese ubeka emanzini, upheke kuze kuphekwe, susa emlilweni bese ufaka i-sweetener (i-stevia, i-fructose). Hlikihla umhluzi. Faka i-oatmeal ngenani elincane lamanzi afudumele ezithelo.
Faka umhluzi emlilweni futhi futhi wethule uketshezi lwe-oat emfudlaneni omncane, uqhubeke ngokuvusa i-kissel yesikhathi esizayo. Lokhu kuyadingeka ukuze izigaxa zingakhi. Cwilisa kuze kube bushelelezi. Isimo sejelly nsuku zonke sifinyelela ku-200 ml. Isiphuzo esinjenge-kissel sikashukela sithuthukisa umgudu wokugaya ukudla kanye nokusebenza kwesibindi.
Isiguli kufanele sikhumbule ukuthi noma ushukela wegazi wehla, umuntu akufanele abuyele ekudleni kwangaphambilini. Le mithetho engenhla iqinisekisa hhayi kuphela amazinga azinzile kashukela egazini, kodwa futhi isungula umsebenzi wayo yonke imisebenzi yomzimba.
Ividiyo ekulesi sihloko inikeza umbono ophelele wokudla okusiza ukwehlisa ushukela wegazi.
