Ukudla okunesifo sikashukela sohlobo 2 kungukuwelapha okuyinhloko okuvimbela ukuguquka kwesifo kuhlobo oluncike ku-insulin. Yonke imikhiqizo ikhethwa ngenkomba ephansi ye-glycemic index (GI) - lokhu kuyisisekelo sokwelashwa kokudla. Ngaphezu kwalokho, imithetho yokudliwayo akufanele inganakwa.
Ukunakekelwa okukhethekile kumele kuthathwe lapho kukhethwa amabele, amaningi awo avinjelwe abanesifo sikashukela. I-Porridge kufanele ibe khona ekudleni kwansuku zonke kweziguli, njengendlela yokudla esitsheni senyama noma ekudleni okuhlukile okugcwele.
Iziguli eziningi ziyazibuza - kungenzeka yini ukudla i-millet porridge enesifo sikashukela sohlobo 2? Impendulo engenakuqhathaniswa inguyebo, ngoba, ngaphezu kwe-GI ejwayelekile, igculisa umzimba ngamavithamini namaminerali abalulekile, futhi inezindawo ze-lipotropic.
Ngezansi sizocabanga ngomqondo we-GI, amanani ezinsolo, izindlela zokupheka ezilungiselelwe i-millet porridge ubisi namanzi, kanye nezincomo ezijwayelekile zokudla okunempilo kwesifo sikashukela.
Inkomba ye-glycemic yezinhlamvu
Umqondo we-GI usho inani ledijithali lethonya le-glucose etholwe egazini kusukela ekusetshenzisweni komkhiqizo othile. Isikhombi esiphansi, amayunithi amancane esinkwa ekudleni. Eminye imikhiqizo ayinayo ngisho ne-GI, ngokwesibonelo, isaladi. Kepha lokhu akusho ukuthi isifo sikashukela singadliwa nganoma yisiphi isamba. Ngokuphambene nalokho, ukudla okunjalo kuyingozi empilweni.
Lokhu kungenxa yokuthi ukudla okunamafutha kuqukethe inani elikhulu le-cholesterol kanye namakhalori. Konke lokhu kunomthelela ongemuhle ohlelweni lwezinhliziyo, futhi futhi kunomthelela ekukhuluphaleni.
Ukudla okunesifo sikashukela kungenziwa ngokuzimela, ngaphandle kosizo lwe-endocrinologist. Umthetho oyinhloko ukukhetha ukudla nge-GI ephansi, futhi ngezikhathi ezithile ukwandisa ukudla ngokudla ngesilinganiso esimaphakathi.
I-GI inezigaba ezintathu:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 70 PIERES - phakathi;
- kusuka kumayunithi angama-70 nangaphezulu - aphezulu.
Ukudla okune-GI ephezulu akuvunyelwe ngokuphelele kwabanesifo sikashukela sanoma yiluphi uhlobo, ngoba kukhuthaza ukwanda koshukela wegazi futhi kwandisa nengozi ye-hyperglycemia.
Uhlu oluvunyelwe loku okusanhlamvu lilinganiselwe kushukela. Isibonelo, i-porridge kakolweni ku-mellitus yesifo sikashukela yemukelekile ekudleni kweziguli kanye noma kabili ngesonto, ngoba ine-GI phakathi kwenani eliphakathi.
Inkomba ye-glycemic ye-millet porridge yi-50 PIECES, kepha amabele amasha, anconyelwa ukwelashwa okungajwayelekile kwesifo sikashukela, angama-71 IZITHOMBE.
Ekudleni kwakho kwansuku zonke, ungadla lolu hlobo lwe-porridge yesifo sikashukela:
- i-buckwheat;
- ibhali le-pearl;
- irayisi (nsundu);
- izigaxa zebhali;
- oatmeal.
Ilayisi elimhlophe livinjelwe, ngoba i-GI yalo ingamayunithi angama-80. Enye into ilayisi elinsundu, engalunganga ngokunambitheka futhi enenkomba yamayunithi angama-50, kuthatha imizuzu engama-40 kuye kwengama-45 ukupheka.
Izinzuzo ze-millet porridge
Sekuyisikhathi eside kukholelwa ukuthi i-millet porridge enesifo sikashukela sohlobo 2 inganciphisa ushukela wegazi, futhi ngokusebenzisa isikhathi eside kungasiphelisa ngokuphelele lesi sifo. Indlela ethandwayo yokwelashwa imi ngale ndlela elandelayo - kuyadingeka ukuthi udle isipuni esisodwa semililitha esiqhekezwe esimweni se-millet powder ekuseni ngesisu esingenalutho kanye nesando engilazini yamanzi. Inkambo yokwelashwa okungenani inyanga eyodwa.
I-Millet porridge yohlobo 2 nesifo sikashukela so-1 kufanele ibe khona ekudleni kweziguli. Ine-carbohydrate eyinkimbinkimbi ehlanza umzimba ubuthi. Futhi iqukethe ama-amino acid, asebenza njengezinto zokwakha izicubu zomzimba namaseli esikhumba.
I-Millet ibaluleke kakhulu kubantu abanenkinga yokukhuluphala, ngoba inethonya le-lipotropic, okungukuthi, isusa amanoni emzimbeni futhi ivimba ukwakheka okusha.
Ngaphezu kwalokho, i-millet porridge ecebile ngamavithamini namaminerali anjalo:
- Vitamin D
- amavithamini B1, B2, B5, B6;
- i-Vitamin PP;
- Vitamin E
- i-retinol (uvithamini A);
- i-carotene;
- i-fluorine;
- insimbi
- i-silicon;
- phosphorus
Ngaphezu kweziguli ezinesifo sikashukela, amabele anconyelwa ukufakwa ekudleni kwabantu abanezifo zenhliziyo, ngenxa yokuqukethwe okwandayo kwe-potassium kuyo.
Ngenxa ye-retinol, i-millet porridge inempahla ye-antioxidant - ihlanza umzimba ubuthi, ama-antibiotics futhi ibopha ama-ion anensimbi esindayo.
Izindlela zokupheka eziwusizo
I-Millet porridge ingalungiswa kokubili emanzini nangobisi, kuvunyelwe futhi ukwengeza inani elincanyana lethanga. Udinga ukuthi uqaphele nale imifino, ngoba i-GI yayo ingama-75 PIECES. Kwenqatshelwe ukufaka ibhotela kuphalishi ophekwe ngenxa yenkomba yayo ephezulu.
Ukuze wenze iphalishi limnandi, kungcono ukhethe amabele aphuzi ungalithengi ngamanani amakhulu. Konke lokhu kuchazwa kalula - ngokulondolozwa okusanhlamvu kwesikhathi eside lapho kuphekwa kuzothola ukunambitheka okumunyu. Kepha lokhu akuzithinti izakhiwo zawo ezizuzisayo.
I-Porridge ihlala ilungiswa ngokulingana ngetshezi lunye kuya kwababili. Uma unquma ukupheka okusanhlamvu ngobisi, kungcono ukuthatha engilazini eyodwa yobisi lwe-millet namanzi ngokulingana okulinganayo. Kuyaphawuleka ukuthi uma usebenzisa umkhiqizo wobisi kanye nephalishi, ubungozi bokukhulisa amazinga kashukela wegazi uyakhuphuka.
Iresiphi yokuqala iphalishi kakolweni ngethanga, izithako ezilandelayo zizodingeka:
- amabele - amagremu angama-200;
- amanzi - 200 ml;
- ubisi - 200 ml;
- ithanga - amagremu ayi-100;
- i-sweetener - ukunambitha.
Okokuqala udinga ukuwasha kahle amabele, ungathela okusanhlamvu ngamanzi ukuwole, bese kuwuphonsa ku-colander bese uwasha ngaphansi kwamanzi okugcwala. I-millet ehlanziwe ithululelwa ngamanzi nobisi, i-sweetener, ngokwesibonelo, i-stevia, iyangezwa.
Letha iphalishi ngamathumba bese ususa umhluzi bese ubila imizuzu elishumi. Cwecuza ithanga bese usika ku-cubes amasentimitha amathathu, engeza ku-millet porridge bese upheka eminye imizuzu eyi-10 ngesivalo esivaliwe. Ngezikhathi ezithile, gqugquzela i-croup ukuze ingashisi ezindongeni zepani.
Ngokusho kweresiphi efanayo, ungapheka upholi wekolweni, onconywa sikashukela kanye noma kabili ngesonto.
Iresiphi yesibili ifaka phakathi ukulungiswa kwephalishi lesithelo kuhhavini. Yonke imikhiqizo esetshenzisiwe inenkomba ye-glycemic yama-unit angama-50.
Izithako
- i-apula elilodwa;
- iparele elilodwa;
- zest kwengxenye yelamula;
- Amagremu angama-250 amabele;
- I-300 ml yobisi lwe-soy (i-skim ingasetjenziswa);
- usawoti esicongweni sommese;
- 2 wezipuni ze-fructose.
Hlambulula amabele ngaphansi kwamanzi agobhozayo, uthele obisini, usawoti bese ufaka i-fructose. Letha kumathumba bese ucima. Cwilisa i-apula neleya bese usika ku-cubes amancane, engeza kanye ne-zest lemon ku-iphalishi, uhlanganise kahle.
Faka iphalishi esitsheni seglasi esingamelana nokushisa, usimboze nge-foil bese ubeka kuhhavini osuke usushisa kuya ku-180 ° C imizuzu engamashumi amane.
Iphalishi elinjalo lezinhlamvu nezithelo lingasetshenziselwa ibhulakufesi, njengokudla okugcwele.
Ukuncoma izondlo
Konke ukudla kwesifo sikashukela kufanele kukhethwe ngokususelwa kumanani we-GI, amayunithi wesinkwa namakhalori. Izimpawu ezisezingeni eliphansi, ukudla okusebenziseka kakhudlwana kwesiguli. Ungazenzela nemenyu ngokwakho, ngokususelwa kumanani angenhla.
Ukudla kwansuku zonke kufanele kube nemifino, izithelo nemikhiqizo yezilwane.
Akufanele sikhohlwe ngesilinganiso sokuphuza uketshezi, umthamo omncane wamalitha amabili. Tea, ikofi, ujusi wetamatisi (kufika ku-200 ml) kanye ne-decoctions kuvunyelwe.
Awungeke ukufaka ibhotela ekudleni ngenxa ye-GI yayo ephezulu futhi usebenzise inani elincane kakhulu lamafutha zemifino lapho kuphekwa imikhiqizo. Kungcono ukuthambisa ukudla epanini elimboziwe le-Teflon, noma ukubila emanzini.
Ukuhambisana nale mithetho ekukhetheni kokudla kohlobo lwesibili sikashukela kuqinisekisa isiguli izinga elijwayelekile loshukela. Kuyamvikela futhi ekuguqukeni kwalesi sifo kuya ohlotsheni oluya nge-insulin.
Ngaphezu kwemenyu ebunjwe kahle, kukhona imigomo yokudla ushukela engeke ivumele ukugxumeka kukashukela wegazi. Izimiso eziyisisekelo:
- ukondleka okuneziqu;
- Ukudla okungu-5 kuya kwezi-6;
- isidlo sakusihlwa okungenani amahora amabili ngaphambi kokulala;
- izithelo zidliwa ekuseni;
- Ukudla kwansuku zonke kufaka imifino, izithelo, okusanhlamvu nemikhiqizo yezilwane.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zemilwelwe kwisifo sikashukela.
