Kungenzeka yini ukudla imbewu ethosiwe yesifo sikashukela?

Lapho kutholakala ukuthi unesifo sikashukela sohlobo lwesibili, isiguli kufanele sinamathele ekudleni okukhethekile, okuhlose ukwehlisa ushukela wegazi. Uma lokhu kunganakwa, khona-ke mhlawumbe lesi sifo sizaphenduka uhlobo oludinga i-insulin.

Imikhiqizo yokudla ikhethwa ngokuya ngenkomba efana ne-glycemic index (GI). Kufanele futhi unake okuqukethwe kwekalori kokudla ukuze uvikele ukukhuluphala, okungenye yezinto ezibangela isifo sikashukela.

Abaningi besifo sikashukela bakhathazekile ngalo mbuzo - kungenzeka yini ukuthi kudliwe imbewu ethosiwe yesifo sikashukela sohlobo 2, ngoba ngokuvamile odokotela abawunaki lo mkhiqizo lapho benza ukwelashwa kokudla. Ukuphendula lo mbuzo ongezansi, sizobheka ukuthi iyiphi inkomba ye-glycemic, siyini inkomba yayo ezinhlwini ezithosiwe, kanye nezinga eliphephile lokusetshenziswa kohlobo lwesifo sikashukela sohlobo lwesibili.

Inkomba ye-Glycemic yembewu

Inkomba ye-glycemic iyinkomba yedijithali yomphumela womkhiqizo othile wokudla kumazinga weglucose wegazi akhuphukayo. Ngoshukela owengeziwe, isiguli sidinga ukwenza ukudla ekudleni okune-GI ephansi.

Kepha lokhu akuyona ukuphela kwendlela yokulungiselela ukwelashwa kokudla. Kubalulekile futhi ukuthi yikuphi ukudla kwekhalori onakho. Isibonelo, inkomba ye-glycemic yamafutha ayi-zero, ngoba ayinayo i-glucose. Kodwa okuqukethwe kwekhalori kuphezulu impela, okunikeza umthwalo owengeziwe kumanyikwe.

Kokubili ukwelashwa okushisa nokuvumelana kokudla kungathinta ukwanda kwe-GI. Uma uletha lesi simo esimweni samazambane acubuziwe, khona-ke inkomba yawo ye-glycemic izokwanda. Lokhu kungenxa yokulahleka kwefayibha, ebhekele ukulethwa ngokulingana kweglucose.

Izinkomba ze-GI zihlukaniswe izigaba eziningana:

• kuze kube ngu-50 PIECES - imikhiqizo eyakha isisekelo sokudla kwesifo sikashukela;
• Amayunithi angama-50 - 70 - ukudla okunjalo kumenyu njengokuhlukile;
• ngaphezulu kwama-70 PIERES - ukudla kungadala ukugxuma okubukhali kushukela wegazi futhi kuvuse i-hyperglycemia.

Imbewu yejongilanga ine-GI ephansi, amayunithi ayi-8 kuphela, kepha okuqukethwe yikhalori ngalinye ngamagremu ayi-100 yi-572 kcal, ekhawulela ukusetshenziswa kwalomkhiqizo sikashukela.

Izinzuzo zembewu nendlela yokusebenzisa

Odokotela bamazwe amaningi bayavuma ukuthi imbewu yohlobo lwesifo sikashukela 2 iphephile, into esemqoka ukwazi isilinganiso sokusebenzisa kwabo. Umkhiqizo onjalo ungasebenza njengesibiliboco esinempilo lapho kungekho ndlela yokudla ngokuphelele.

Imbewu efrying ayinconywa, ngoba umkhiqizo othosiwe ulahlekelwa ngu-80% wezakhi. Kungcono ukuzomisa elangeni eliqondile, ngokwesibonelo, kufasitela noma kuvulandi. Futhi, izikhonkwane ezihlotshisiwe akufanele zithengwe ezitolo, ngoba zingakhiqiza uma zivulelwa ukukhanya kwelanga.

Kubaluleke kakhulu kwabanesifo sikashukela ukuthi imbewu iqukethe i-pyridoxine (uvithamini B6). Ososayensi bakwamanye amazwe bakufakazisile ukuthi ukudla i-Vitamin B6 emzimbeni ngesilinganiso esifanele kunciphisa ingozi yokuthola isifo sikashukela.

Imbewu yelanga eyomile iqukethe izinto eziningi eziwusizo, okungukuthi:

1. Amavithamini e-B;
2. Vitamin C
3. potaziyamu
4. i-magnesium
5. calcium
6. insimbi.

Kuyaphawuleka ukuthi ezinhlanyelweni kukhona insimbi ephindwe kabili kunale eyomisiwe. Ziphakeme amahlandla ayisihlanu kune-potassium ngokuqhathaniswa nobhanana.

Sebenzisa imbewu eyomile ngokulinganisela, hhayi ngaphezu kwama-gramu angama-50, isiguli sithinta kahle imisebenzi eminingi yomzimba:

• uqinisa izinwele nezinzipho;
• kuphazamisa ukuthuthukiswa komdlavuza kanye nomfutho wegazi ophakeme;
• kuqeda ukuphazamiseka kohlelo lwezinzwa;
• kusheshisa ukuphulukiswa kwenxeba.

Akukhona nje kuphela ukuthi kukuhle ukudla imbewu, ibuye ibe nomphumela ozuzisayo emzimbeni nasezimpandeni zikabhekilanga. Ukuze ulungiselele umhluzi, kuzodingeka ugaye izimpande zikabhekilanga owodwa bese uwuthululela ngamalitha amabili amanzi abilayo, ugcizelele ku-thermos amahora ayi-10 - 12. Sebenzisa i-tincture yokupholisa phakathi nosuku.

Imbewu emisha neyomile ingasetjenziswa ekuphekeni izitsha nasekugqokeni isaladi.

Ungadliwa Imbewu

Ukudla kwesifo sikashukela kufanele kube yimifino engxenye. Zikhonzwa zombili ngesitshulu, njengezitsha eziyinkimbinkimbi eziseceleni, nangendlela yamasaladi. Indlela yokugcina iyasebenziseka kakhulu, imifino ayishisi ngokushisa futhi igcina onke amavithamini namaminerali awusizo.

Indlela yokuqala yesaladi ibizwa nge- "Vitamin", iqukethe imifino, imbewu ye-sunflower kanye ne-sesame. Isitsha esinjalo sizoba isidlo esihle kakhulu, futhi uma sengezelwe umkhiqizo wenyama, khona-ke isidlo sasekuseni esigcwele noma isidlo sakusihlwa.

Kufanele kuqashelwe ngaso leso sikhathi ukuthi kungcono ukuthenga imbewu egobolondweni bese ukhonkotha uwedwa. Noma lesi sigaba sokulungiselela sithatha isikhathi eside, sizogcina zonke izinto eziwusizo kumkhiqizo.

Izithako ezilandelayo zizodingeka:

1. i-apula elilodwa elimuncu;
2. Amagremu ayi-150 eklabishi elimhlophe;
3. upelepele omncane omncane;
4. isigamu anyanisi obomvu;
5. imbewu ye-coriander - isipuni esingu-0.5;
6. ingcosana kasawoti, caraway kanye turmeric;
7. uphizi ezintathu zikapepper omnyama;
8. imbewu yelanga - isipuni esingu-1;
9. uwoyela wemifino - isipuni 1.5;
10. i-parsley - isixha esisodwa.

Cola iklabishi, usawoti bese uxova ukuze ukhiphe ujusi. Cwecuza imbewu bese uyinquma ube yimichilo, uchele u-anyanisi. Cwecoma i-apula bese ulinamathisela, usike kahle imifino. Hlanganisa zonke izithako. Faka imbewu epanini elishisayo kanye nefry, uvuselele ngokuqhubekayo imizuzwana engu-15 kuya kwengama-20. Faka kwimifino.

Kwi-blender noma i-grinder yekhofi, gaya imbewu ye-caraway kanye nezipuni ezimbalwa zepepper emnyama, uthele ndawonye ne-coriander kwisaladi, usawoti, engeza uwoyela wemifino uhlanganise kahle.

Iresiphi yesibili yisoso enezinbewu nesipinashi, esisebenza ngokuphelele ekudleni kokupheka kwabanesifo sikashukela sohlobo lokuqala nolwesibili. Izithako

• izikhwebu zembewu - 1 isipuni;
• imbewu ye-sesame - 1 isipuni;
• isipinashi neparsley - 1 isixha esincane;
• i-clove eyodwa yegalikhi;
• amanzi ahlanziwe - 100 ml;
• usawoti ukunambitha.

Cwilisa imbewu ehlutshiwe emanzini apholile amahora amaningi. Okulandelayo, beka zonke izithako ngaphandle kwamanzi ku-blender bese ushaya kuze kube bushelelezi.

Faka amanzi ezingxenyeni kuze kutholakale ukuvumelana okutholakalayo.

Umsoco

Imigomo yokondleka koshukela wanoma yiluphi uhlobo kufanele isuselwe ekukhetheni okunekhono kwemikhiqizo nemithetho yokudla. Ngakho-ke, noma yikuphi ukudla okukhethiwe akufanele kudlule okujwayelekile kwansuku zonke kwama-200 amagremu. Lokhu kuyiqiniso ikakhulukazi ngezithelo, ukusetshenziswa kwazo kuhlelwe kahle engxenyeni yokuqala yosuku.

Ukudla okunesifo sikashukela kufanele kube nosawoti, imifino, izithelo nemikhiqizo yezilwane. Kuyadingeka futhi ukukhumbula isilinganiso sansuku zonke sokuphuza uketshezi, okungenani amalitha amabili.

Ukudla okunamafutha, okunosawoti futhi obhemayo kufanele kungafakwa ekudleni. Ikhuthaza ukwakheka kwamachibi e-cholesterol futhi inyusa umthwalo kuma-pancreas, osevele ungahambisani nokukhiqizwa okwanele kwe-insulin ye-hormone.

Konke ukudla kwesifo sikashukela kungenziwa kuphela ngezindlela ezithile zokwelapha. Okulandelayo kuvunyelwe:

1. kwabashadikazi;
2. kwi-grill;
3. kuhhavini;
4. ku-microwave;
5. kumpheki ohamba kancane, ngaphandle kwemodi ye- "Fry";
6. ubilise;
7. ibila esitofini enamafutha amancane emifino.

Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zezinhlamvu zikabhekilanga.