Esikhathini sikashukela i-mellitus yanoma yiluphi uhlobo, ukudla kwesiguli kufanele kuhlanganiswe ngokwemithetho eminingana, okuyinhloko yayo kuyinkomba ye-glycemic index (GI) yemikhiqizo. Kuyiphutha ukucabanga ukuthi uhlu lokudla okuvunyelwe lincane impela. Ngokuphambene nalokho, kusuka kuhlu lwemifino, izithelo, okusanhlamvu nemikhiqizo yezilwane, kungenzeka ukulungiselela izitsha eziningi.
Ngohlobo 2 sikashukela, kunconywa amakhukhi we-oatmeal, aqukethe ama-carbohydrate ayinkimbinkimbi. Uma udla amakhukhi ngengilazi yomkhiqizo wobisi obilisiwe (i-kefir, ubisi olubilisiwe olubunjiwe, iyogathi) ngesidlo sasekuseni, uthola ukudla okulinganiselwe ngokuphelele, okugcwele.
Amakhekhe we-Oatmeal wesifo sikashukela kufanele alungiselelwe ngokuya ngeresiphi ekhethekile eqeda ukuba khona kokudla nge-GI ephezulu. Ngezansi sizonikeza incazelo yomqondo we-glycemic index yemikhiqizo, izindlela zokupheka zamakhukhi e-oatmeal, ekhombisa inani lamayunithi esinkwa (i-XE), nokuthi kungenzeka yini ukuthi udle ukwelashwa okunjalo ngohlobo lwesifo sikashukela esincike ku-insulin.
Inkomba ye-Glycemic yezithako zamakhukhi
Inkomba yemikhiqizo ye-glycemic iyinkomba eyidijithali yomphumela womkhiqizo othile wokudla kumazinga we-glucose akhuphukayo ngemuva kokuba eseqediwe. Ama-diabetes kufanele enze ukudla kokudla nge-GI kuze kube ngama-50 amayunithi.
Kukhona nemikhiqizo lapho i-GI iy zero, konke lokhu kungenxa yokuntuleka kwama-carbohydrate kuzo. Kodwa leliqiniso alisho ukuthi ukudla okunjalo kungenzeka kube khona etafuleni lesiguli. Isibonelo, inkomba ye-glycemic yamafutha ayi-zero, kodwa inokuqukethwe kwekhalori okuphezulu futhi kuqukethe i-cholesterol eningi.
Ngakho-ke ngaphezu kwe-GI, lapho ukhetha ukudla, kufanele unake okuqukethwe kwekhalori kokudla. Inkomba ye-glycemic ihlukaniswe izigaba eziningana:
- kuze kube ngu-50 PIECES - imikhiqizo esetshenziswa nsuku zonke;
- I-50 - 70 PIERES - ukudla kwesinye isikhathi kungabakhona ekudleni;
- kusuka kumayunithi angama-70 nangaphezulu - ukudla okunjalo kwenqatshelwe ngokuphelele, ngoba kuzoba yingozi yokuba ne-hyperglycemia.
Ngaphezu kokukhetha kokudla okunempilo, isiguli kufanele sihambisane nemithetho yokukulungiselela. Ngesifo sikashukela, konke ukupheka kufanele kulungiselelwe kuphela ngezindlela ezilandelayo:
- kwabashadikazi;
- ubilise;
- kuhhavini;
- ku-microwave;
- kwi-grill;
- kumpheki ohamba kancane, ngaphandle kwemodi ethi "gazinga";
- imizuzu esitofini ngokufakwa kwenani elincane lamafutha zemifino.
Ukubona le mithetho engenhla, ungazenzela ngokwakho ukudla kwesifo sikashukela.
Imikhiqizo yamakhukhi
I-Oatmeal kudala yaduma ngezinzuzo zayo. Inamavithamini amaningi, amaminerali nefayibha. Ngokusetshenziswa njalo kwemikhiqizo ye-oatmeal, umsebenzi wepheshana emathunjini alungiselelwe, futhi ingozi yokuqalwa kwe-cholesterol plaque nayo iyancishiswa.
I-Oatmeal ngokwayo inamanani amakhulu ama-carbohydrate anzima ukugaya, adingekayo oshukela wesifo sohlobo 2. Yingakho isiguli kudingeka sazi ukuthi ungadla malini ngosuku lwama-oats. Uma sikhuluma ngamakhukhi enziwe nge-oatmeal, khona-ke lokho kudla nsuku zonke akufanele kudlule amagremu ayi-100.
Amakhukhi e-oatmeal anebhanana ngokuvamile alungiswa, kepha izindlela ezinjalo zokuvinjelwa zivinjelwe onhlobo lweshukela sikashukela. Iqiniso ngukuthi i-banana GI iyunithi engama-65, engabangela ukwanda koshukela wegazi.
Amakhukhi anesifo sikashukela angalungiswa kusuka kuzithako ezilandelayo (kuwo wonke ama-GI ngesilinganiso esiphansi):
- ama-oat flakes;
- ufulawa we-oat;
- i-rye kafulawa;
- amaqanda, kepha hhayi angaphezu kwelilodwa, okusele kufanele kufakwe amanye amaprotheni kuphela;
- i-baking powder;
- i-walnut;
- usinamoni
- kefir;
- ubisi.
I-Oatmeal yamakhukhi ingalungiswa ekhaya. Ukuze wenze lokhu, gaya i-oatmeal ibe yi-powder ku-blender noma i-grinder yekhofi.
Amakhukhi e-oatmeal awawona aphansi ezinzuzweni zokudla i-oatmeal. Amakhukhi anjalo asetshenziswa kaningi njengokudla kwezemidlalo, awalungiselela ngamaprotheni. Konke lokhu kungenxa yokugcwala ngokushesha komzimba kusuka kuma-carbohydrate ayinkimbinkimbi aqukethe ku-oatmeal.
Uma uthatha isinqumo sokuthenga amakhukhi we-oatmeal angenashukela kwabanesifo sikashukela esitolo, kufanele wazi imininingwane embalwa. Okokuqala, amakhukhi we-oatmeal "wemvelo" anempilo ephezulu yeshelufu engekho ngaphezulu kwezinsuku ezingama-30. Okwesibili, kufanele unake ubuqotho bephakethe, imikhiqizo yekhwalithi akufanele ibe nezici ngendlela yamakhukhi aphukile.
Ngaphambi kokuthenga amakhukhi we-oat diabetes, udinga ukuzijwayeza ngokucophelela ukwakheka kwawo.
Ama-cookie we-cookie we-Oatmeal
Kunezindlela zokupheka ezahlukahlukene zokwenza amakhukhi we-oatmeal wesifo sikashukela. Isici sabo esihlukanisayo ukuntuleka kwezithako ezinjengefulawa kakolweni.
Esikhubeni sikashukela, kwenqatshelwe ukudla ushukela, ngakho-ke ungathambisa ama-pastry nge-sweetener, njenge-fructose noma i-stevia. Kuvunyelwe futhi ukusebenzisa uju. Kungcono ukukhetha umkhiqizo weenyosi, i-acacia kanye ne-chestnut.
Ukunikeza ukunambitheka okukhethekile kwesibindi, ungangeza amantongomane kubo. Futhi akunandaba ukuthi yiliphi - ama-walnuts, amantongomane wepine, ama-hazelnuts noma ama-alimondi. Zonke zinama-GI aphansi, cishe amayunithi ayi-15.
Ukudiliva amakhukhi amathathu kuzodinga:
- i-oatmeal - amagremu ayi-100;
- usawoti - esicongweni sommese;
- okumhlophe okweqanda - ama-3 ama-PC .;
- i-baking powder - isipuni esingu-0.5;
- uwoyela wemifino - isipuni 1;
- amanzi abandayo - wezipuni ezi-3;
- i-fructose - isipuni esingu-0.5;
- isinamoni - uyazikhethela.
Gaya isigamu se-oatmeal kube yimpuphu ku-blender noma ikhofi Grinder. Uma kungenasifiso sokuhlupha, ungasebenzisa i-oatmeal. Hlanganisa i-oat powder ne-cereal, i-baking powder, usawoti kanye ne-fructose.
Shaya abamhlophe beqanda ngokwahlukana kuze kwakheke igwebu eliphakeme, bese ufaka amanzi no-oyela wemifino. Hlanganisa zonke izithako, hlanganisa kahle, uthele isinamoni (uyazikhethela) bese ushiya imizuzu eyi-10 - 15 ukukhipha i-oatmeal.
Kunconywa ukubhaka amakhukhi kwifomu le-silicone, ngoba inamathela ngokuqinile, noma udinga ukumboza ishidi elijwayelekile eligcotshwe ngamafutha. Pheka kuhhavini osuke usushisa ku-200 ° C imizuzu engama-20.
Ungapheka amakhukhi we-oatmeal ngefulawa ye-buckwheat. Ukuze uthole iresiphi enjalo uzodinga:
- i-oatmeal - amagremu ayi-100;
- ufulawa we-buckwheat - amagremu ayi-130;
- imajarini enamafutha amancane - amagremu angama-50;
- i-fructose - 1 ithisipuni;
- amanzi ahlanziwe - 300 ml;
- isinamoni - uyazikhethela.
Hlanganisa i-oatmeal, ufulawa we-buckwheat, isinamoni kanye ne-fructose. Esitsheni esehlukile, thambisa imajarini kubhavu wamanzi. Vele ungalethi ekungaguquguquki koketshezi.
Faka imajarini, kancane kancane ngenisa ingxube ye-oat namanzi, uxove kuze kube yingqimba enkulu. Inhlama kufanele ibe nokunwebeka futhi ibe namandla. Ngaphambi kokwakha amakhukhi, thambisa izandla ngamanzi abandayo.
Sakaza amakhukhi eshidini lokubhaka elimbozwe nge-isikhumba ekuqaleni. Pheka kuhhavini osuke usushisa kakade ku-200 ° C kuze kube yilapho kuqhuma uqweqwe olunsundu, cishe imizuzu engama-20.
Izimfihlo zokubhaka koshukela
Konke ukubhaka noshukela kufanele kulungiselelwe ngaphandle kokusetshenziswa kukafulawa kakolweni. Ama-pastry athandwayo aphelele kusuka kufulawa we-rye wesifo sikashukela esingathinti ukwanda koshukela wegazi. Lapho wehlisa ibanga kafulawa we-rye, ulusizo ngokwengeziwe.
Ukusuka kuwo ungapheka amakhukhi, isinkwa namaphayi. Imvamisa, izinhlobo eziningana zikafulawa zisetshenziselwa izindlela zokupheka, ezivame kakhulu i-rye ne-oatmeal, okuvame kakhulu ukuthi kube ngqubu lwebhake. I-GI yabo ayidluli inani lamayunithi angama-50.
Ukubhaka okuvunyelwe sikashukela akumele kudliwe kungabi ngama-gramu ayi-100, mhlawumbe ekuseni. Lokhu kungenxa yokuthi ama-carbohydrate aphuka kangcono umzimba ngesikhathi somzimba, esenzeka engxenyeni yokuqala yosuku.
Ukusetshenziswa kwamaqanda ekuphekeni akufanele kube nomkhawulo, kungabi ngaphezu kokukodwa, okusele kunconyelwe ukushintshwa kuphela ngamaprotheni. Iprotheyini i-GI ngama-0 PIECES; eYks, 50 PIECES. I-yolk yenkukhu iqukethe cholesterol ephezulu.
Imithetho eyisisekelo yokulungiselela ukubhaka kwesifo sikashukela:
- ungasebenzisi amaqanda amaningi enkukhu;
- kuvunyelwe i-oat, i-rye ne-ufulawa we-buckwheat;
- ukudla okwenziwa nsuku zonke kwemikhiqizo kafulawa kuze kufike kumagremu ayi-100;
- Ibhotela lingathathelwa indawo nge imajarini enamafutha amancane.
Kumele kuqashelwe ukuthi ushukela uvunyelwe ukufaka uju esikhundleni sezinhlobo ezinjengalezi: i-buckwheat, i-acacia, isifuba sezinhlungu, isikhunta. Wonke ama-GI aqhamuka kumayunithi angama-50.
Amanye ama-pastry ahlotshiswe ngejeli, okuthi, uma ilungiswe kahle, yamukelwe etafuleni likashukela. Ilungiselelwe ngaphandle kokufakwa ushukela. Njengomenzeli we-gelling, i-agar-agar noma i-gelatin esheshayo, engasetshenziswa kakhulu ngamaphrotheni, ingasetshenziswa.
Ividiyo ekulesi sihloko iveza izindlela zokupheka zamakhekhe we-oatmeal wesifo sikashukela.
