Ngohlobo 1 nesifo sikashukela sohlobo 2, isiguli kufanele sinamathele ekudleni okuqinile, okukhethiwe ngokusho kwenkomba ye-glycemic index (GI) yemikhiqizo. Ngaphezu kwalokho, ungayinaki imithetho ejwayelekile yokudla komsoco.
Ukudla okunesifo sikashukela kufanele kufake izithelo, imifino, imikhiqizo yezilwane nezinhlamvu. Ukuzikhethela kokugcina kufanele kuthathwe ngokungathí sina. Impela, iningi labo linokuqukethwe okuphezulu kwamayunithi wesinkwa, okudingeka ukwazi ngohlobo lweshukela likashukela 1 ukuze ulungise umjovo we-insulin efushane.
Izithelo zabanesifo sikashukela zibalulekile ekudleni kwansuku zonke. Ngezansi sizobheka okusanhlamvu okufana ne-buckwheat - izinzuzo zayo kushukela, inani lamayunithi esinkwa kanye ne-GI, izindlela zokupheka ezihlukene zokupheka.
I-Buckwheat Glycemic Index
Umqondo wemikhiqizo ye-GI uyinkomba yethonya lohlobo oluthile lokudla ngemuva kokuba kudliwe ezingeni le-glucose egazini. Ngaphansi, amayunithi esinkwa amancane (i-XE) atholakala ekudleni. Isikhombi sokugcina sibalulekile kwisifo sikashukela sohlobo lokuqala, ngoba ngesisekelo salo isiguli sibala umthamo owengeziwe we-insulin emfushane.
Inkomba ye-glycemic ye-buckwheat ngamayunithi angama-50, okufaka esigabeni sokudla okuphephile kwabanesifo sikashukela. I-Buckwheat ingaba khona ekudleni kwesifo sikashukela nsuku zonke, njengesitsha esisehlangothini, inkambo esemqoka nakumakhekhe. Umthetho oyinhloko ukuthi iphalishi liphekiwe ngaphandle koshukela.
Ama-GI groats neminye imikhiqizo ehlukaniswe izigaba ezintathu - ephansi, ephakathi nephezulu. Isigaba sokuqala siyisakhi esiyinhloko sokudla kohlobo 2 lwesifo sikashukela. Ukudla ngenani elijwayelekile kungabakhona ngezikhathi ezithile kumenyu, kepha inani eliphakeme ngaphansi kokuvinjelwa okuqinile. Lokhu kungenxa yokuthi ingozi yokuthuthuka kwe-hyperglycemia iyanda.
Amanani we-GI ahlukaniswe:
- kuze kufike kuma-50 PIECES - aphansi;
- 50 - 70 - phakathi;
- kusuka ku-70 nangaphezulu - phezulu.
IPorridge Eliphansi:
- i-buckwheat;
- ibhali le-pearl;
- izigaxa zebhali;
- brown (brown) ilayisi.
Lapho ukhetha okusanhlamvu kokudla kohlobo lwesifo sikashukela sohlobo 2, odokotela batusa i-buckwheat, ngoba ngaphezu kwe-GI "ephephile", iqukethe amavithamini namaminerali amaningi.
Izinzuzo ze-buckwheat
Izinzuzo ze-buckwheat azinakulinganiselwa. Konke lokhu kungenxa yokuqukethwe kwamavithamini namaminerali amaningi kuyo. Iphalishi le-Buckwheat lithatha isikhundla sokuqala enanini lokuqukethwe kwensimbi, uma kuqhathaniswa nezinye okusanhlamvu. Ngenxa yokusetshenziswa kwansuku zonke kwephalishi enjalo ekudleni, umuntu wehlisa ubungozi be-anemia ne-hemoglobin ephansi.
Ngaphezu kwalokho, kuphela i-buckwheat equkethe ama-flavonoid (uvithamini P), okhulisa ukuqina kwezindonga zemithambo yegazi futhi kuvimbele ukopha. IVithamini C idonswa ngumzimba kuphela lapho kukhona ama-flavonoid.
I-potassium yehlisa umfutho wegazi, ngoba indima yayo eyinhloko ukwakheka kwamaprotheni ne-glycogen, ukuqina kokulinganisela kwamanzi kumaseli. I-calcium iqinisa izipikili, amathambo namazinyo. I-Magnesium, isebenzisana ne-insulin, inyusa ukugcinwa kwayo nokuzwela kwamaseli.
Ngokuvamile, i-buckwheat iqukethe amavithamini namaminerali anjalo awusizo:
- Vitamin A
- Amavithamini e-B;
- Vitamin E
- flavonoids;
- potaziyamu
- calcium
- i-magnesium
- insimbi.
I-Buckwheat porridge ekudleni kwansuku zonke kohlobo 1 nohlobo 2 sikashukela sizonikeza umzimba wonke amavithamini kanye namaminerali adingekayo.
Izindlela zokupheka eziwusizo
Esikhathini sikashukela, noma yikuphi okusanhlamvu, kufaka phakathi i-buckwheat, kungcono ukupheka emanzini, ngaphandle kokufaka ibhotela. Uma kunqunywe ukuthi kuphekwe iphalishi obisini, kungcono ukunamathela kuleso silinganiso esisodwa, okungukuthi, hlanganisa ubisi namanzi ngamanani alinganayo.
Ungenza nezitsha eziyinkimbinkimbi eziseceleni nge-buckwheat, ngokwesibonelo, ukuyikhipha ngamakhowe, imifino, inyama noma i-offal (isibindi, ulimi lwenkomo).
I-Buckwheat ayisetshenziswa njengendishi eseceleni, kepha futhi ukudala izitsha zikafulawa. Kusuka kufulawa we-buckwheat, ukubhaka kunambitheka impela futhi akujwayelekile ukunambitheka. Ama-pancake nawo enziwa ngawo.
Kusukela ku-buckwheat ungapheka izitsha ezinjalo:
- iphalishi elibilisiwe emanzini noma ubisi;
- i-buckwheat enamakhowe;
- nokunye okufana nokolweni ngemifino;
- ukubhaka okuhlukahlukene kwe-buckwheat.
Iresiphi ye-buckwheat pancake ilula impela ekukulungiseleleni kwayo. Izithako ezilandelayo zizodingeka:
- iqanda elilodwa;
- ushizi wekotishi othosiwe - amagremu ayi-100;
- i-baking powder - isipuni esingu-0.5;
- i-stevia - imishanguzo emi-2;
- amanzi abilayo - 300 ml;
- uwoyela wemifino - isipuni 1.5;
- usawoti - esicongweni sommese;
- ufulawa we-buckwheat - amagremu angama-200.
Okokuqala udinga ukugcwalisa amaphakethe wokuhlunga weStevia ngamanzi abilayo bese ugcizelela imizuzu engu-15 - 20, upholise amanzi futhi uwasebenzise ukupheka. Hlukanisa ngokwehlukana i-stevia, ushizi we-cottage neqanda. Thela ufulawa ngesihlungo bese uhlangana nosawoti ne-baking powder, uthele umxube we-curd, engeza uwoyela wemifino. Fry ngaphandle kokufaka i-oyili, okungcono epanini eliboshwe le-Teflon.
Ungapheka ama-pancake ama-buckwheat ngokugcwaliswa kwe-berry. Iresiphi yesibili ifana neyokuqala, kuphela esigabeni sokugcina sokuxova inhlama udinga ukufaka amajikijolo. Esikhathini sikashukela, okulandelayo kuvunyelwe:
- ama-currants amnyama nabomvu;
- aluhlaza okwesibhakabhaka.
Awekho ama-pastries athandwa kakhulu ohlobo lwe-2 sikashukela angama-cookies we-buckwheat. Ingasetshenziselwa ibhulakufesi, noma njengesengezo sasemini. Vele unake ukuthi ingakanani i-XE equkethwe kumakhukhi anjalo. Lokhu kubhaka kunengxenye yama-gramu ayi-100 we-0.5 XE kuphela.
Kuzodingeka:
- i-sweetener - ukunambitha;
- ufulawa we-buckwheat - amagremu angama-250;
- iqanda - 1 pc .;
- imajarini enamafutha amancane - amagremu ayi-150;
- usinamoni ukunambitha;
- usawoti esicongweni sommese.
Hlanganisa imajarini ethambile neqanda, usawoti ne-sweetener, hlanganisa konke kahle. Faka ufulawa ezingxenyeni, uxove inhlama enzima. Khipha inhlama bese wenza amakhukhi. Bhaka kuhhavini oshushubeziwe ku-180 ° C imizuzu engama-25.
Ukubhaka okunjalo kufanelekile kushukela yanoma yiluphi uhlobo futhi ngeke kuthinte amazinga kashukela egazini.
Izitsha eziyinkimbinkimbi
Izitsha ze-Buckwheat, okufakwa kuzo imifino noma inyama, njengesidlo sasekuseni esigcwele noma sakusihlwa.
Imvamisa, ucezu lwenyama oluphekiwe luhlanganiswa nephalishi eliqediwe bese lifakwa epanini lamanzi, kufakwe uwoyela omncane wemifino.
Amakhowe ane-GI ephansi, aze afike kumayunithi angama-50, ahamba kahle nge-buckwheat ebilisiwe. Ngokwesifo sikashukela, amakhowe nama-oyster amakhowe avumelekile.
Ulimi lwenyama ebilisiwe ngomunye umkhiqizo ongapheka ngawo izitsha eziyinkimbinkimbi zesifo sikashukela kusasa noma isidlo sakusihlwa.
Izitsha ze-buckwheat eziyinkimbinkimbi ziyoba isidlo sasekuseni sokuqala noma isidlo sakusihlwa sesifo sikashukela.
Ukuncoma okujwayelekile kokudla
Konke ukudla kwesifo sikashukela kufanele kukhethwe ngokuya nge-GI. Ukudla kwansuku zonke kufaka imifino, izithelo, okusanhlamvu nemikhiqizo yezilwane. Inani lokusetshenziswa kwamafutha zemifino kumele lehliswe libe lincane.
Ukuphuza uketshezi lwesifo sikashukela okungenani amalitha ama-2 ngosuku. Umthamo ngamunye ungabalwa ngokusekelwe kumakhalori adliwayo. Imililitha eyodwa ye-kefir iyadliwa ngekhalori ngalinye.
Kukhona nezindlela ezivunyelwe zokwelashwa okushisa kwemikhiqizo. Okuhle kakhulu kuzoba - umkhiqizo abilisiwe noma oniwe. Lokhu kuzosebenzisa kakhulu amavithamini namaminerali asebenzayo kuwo.
Singahlukanisa izimiso eziyisisekelo zokudla okunesifo sikashukela:
- Ukudla okuphansi kwe-GI
- ukudla okuphansi kwekhalori;
- ukondleka okuneziqu;
- ukuphuza okungenani amalitha amabili kaketshezi ngosuku;
- ukudla okuhlanu kuya kweziyisithupha;
- khipha iziphuzo ezidakayo ekudleni;
- Musa ukulamba noma ukudla ngokweqile.
Ukudla kokugcina kufanele kube okungenani amahora amabili ngaphambi kokulala. Ukudla kwesibili okulungile kuzoba ingilazi yomkhiqizo wobisi olubilisiwe (i-kefir, ubisi olubilisiwe olubunjiwe, iyogathi) ne-apula elilodwa.
Ukuhambisana nayo yonke imithetho engenhla kuqinisekisa isiguli inkomba ezinoshukela egazini futhi kunciphisa ubungozi be-hyperglycemia.
Ngaphezu kwalokho, umuntu onesifo sikashukela kufanele anake ukuzivocavoca okulinganiselayo nsuku zonke. Ngakho-ke, izivivinyo zokuzivocavoca zesifo sikashukela zinomthelela wokufaka ngokushesha ushukela egazini. Amakilasi alandelayo avunyelwe:
- ukubhukuda
- Ukuhamba
- ukugijima;
- Yoga
Unamathela kuzo zonke izincomo, isiguli esinesifo sikashukela sohlobo 2 sizivikela ekuguqukeni kwalesi sifo sisiya ohlotsheni oluya nge-insulin.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zephalishi le-buckwheat yesifo sikashukela.
