Kumuntu onesifo sikashukela, ukudla okhethwe kahle kuyisiqinisekiso sokulawula ushukela wegazi. Ngohlobo lwesibili, lokhu kuyindlela yokwelapha eyinhloko, kanti okokuqala, ukuncipha kwengozi ye-hyperglycemia.
Ukudla kwesiguli kufanele kukhethwe ngokuya nge-glycemic index (GI), ukukhetha kwayo kunabile impela. Ukusuka ohlwini lwemikhiqizo eyamukelekayo, ungalungiselela kalula izitsha zamaholide zabanesifo sikashukela, isibonelo, amasaladi.
Amasaladi angaba yimifino, izithelo futhi aqukethe imikhiqizo yezilwane. Ukuze wenze izitsha zinganambitheki kuphela, kodwa futhi zinempilo, kufanele ucabangele itafula lemikhiqizo ye-GI.
Inkomba ye-Glycemic
Umqondo we-GI yinkomba yedijithali yokudla ushukela egazini ngemuva kokusetshenziswa komkhiqizo othile wokudla. By the way, the it it is the ezincane, is the low the unit units in ukudla. Lapho ulungiselela ukudla, ukukhethwa kokudla kususelwa ku-GI.
Ngaphezu kwesikhombi se-glycemic, kufanele kukhunjulwe ukuthi ngokucubungula okuthile kwemikhiqizo, inani lingakhuphuka - lokhu kusebenza kumazambane abunjiwe. Futhi, amajusi awenqatshelwe ezithelo ezamukelekayo, ngoba angadala i-hyperglycemia. Konke lokhu kungenxa yokuthi ngokucubungula okunjalo kwezithelo, kulahlekelwa i-fiber, edlala indima yokuhlinzekwa okufanayo kweglucose egazini.
Kukhona futhi okuhlukile, njengezaqathi. Ngefomu eluhlaza, i-GI yemifino iyunithi engama-35, kodwa ngamayunithi abilisiwe angama-85.
I-GI ihlukaniswe izigaba ezintathu, okungukuthi:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 70 PIERES - phakathi;
- Kusuka amayunithi angama-70 nangaphezulu - aphezulu.
Ukudla okumaphakathi kuvunyelwe ekudleni komuntu onesifo sikashukela ngezikhathi ezithile, lokhu kuyinto eyehlukile kunesimiso. Kodwa imikhiqizo enenkomba ye-70 IU nangaphezulu ingadala i-hyperglycemia, okuzoholela ekujovweni okwengeziwe kwe-insulin.
Kuyadingeka ukubheka kanye ukulungiswa kwemikhiqizo, ukwelashwa okushisa okunjalo kuvunyelwe:
- ubilise;
- kwabashadikazi;
- kwi-grill;
- ku-microwave;
- kuhhavini;
- kumpheki ohamba kancane, ngaphandle kwemodi ethi "gazinga".
Ukubona yonke le mithetho, ungalungiselela kalula izitsha zamaholide zohlobo 2 lwesifo sikashukela.
Imikhiqizo yeSaladi ephephile
Amasaladi angalungiswa kusuka izithelo, imifino kanye nemikhiqizo yezilwane. Konke lokhu kudla kufanele kube khona ekudleni kweziguli nsuku zonke. Isitsha esinjengesaladi singaba isidlo sasemini esigcwele noma isidlo sakusihlwa uma sengezelwa umkhiqizo wenyama.
Ukuvuselela amasaladi akuvunyelwe nge-mayonesi. Amasoso amaningi okugcina, yize enama-GI aphansi, kepha aphakeme kakhulu kilojoule futhi aqukethe inani elikhulayo le-cholesterol, elithinta kabi impilo yabanesifo sikashukela.
Kungcono ukufaka isaladi ngenani elincane lamafutha zemifino, ujusi kalamula, i-kefir noma i-yoghur engafakiwe. Ukunambitheka kweyogathi ne-kefir kungcebiswa ngokungeza i-pepper emhlabathini, amakhambi ahlukahlukene amasha noma omisiwe wegalikhi.
Isaladi yesifo sikashukela ingalungiswa kusuka emifino enjalo nge-GI ephansi:
- Utamatisi
- isitshalo seqanda
- anyanisi;
- ugarlic
- iklabishi - zonke izinhlobo;
- ubhontshisi;
- uphizi omusha;
- upelepele - luhlaza okotshani, obomvu, okumnandi;
- squash;
- ikhukhamba.
Imvamisa, amasaladi wemikhosi asebenzisa imikhiqizo yezilwane. Kuyavela ukuthi lesi sidlo sinelise impela futhi singasebenza njengokudla okugcwele. Lemikhiqizo elandelayo ivunyelwe:
- inyama yenkukhu;
- i-turkey;
- inyama yenkomo;
- inyama yomvundla;
- amaqanda (hhayi ngaphezulu kwesisodwa ngosuku);
- izinhlobo zezinhlanzi ezinamafutha aphansi - i-hake, pollock, pike;
- ulimi lwenyama yenkomo;
- isibindi senyama yenkomo;
- isibindi senkukhu.
Onke amafutha nesikhumba, okungaqukethe izakhi zomzimba, kodwa inani elikhulayo le-cholesterol, likhishwa emikhiqizweni yenyama.
Ithebula lamaholide labanesifo sikashukela lingashintshwa nge-dessert efana nesaladi yezithelo. Ivuthwe nge-yogurt engafakiwe noma omunye umkhiqizo wobisi omuncu (i-kefir, ubisi olubilisiwe olubunjiwe, iyogathi). Kungcono ukuyidla ngesidlo sasekuseni, ukuze ushukela oza egazini nezithelo udonswe ngokushesha.
Izithelo eziphansi ze-GI:
- Ama-Strawberry
- Ama-Blueberries
- Izithelo ze-citrus - zonke izinhlobo;
- raspberries;
- i-apula;
- eliphakathi kwe;
- umpe;
- peach;
- I-Apricot
- ihalananda.
Ngokuvamile, imenyu yeholide yabenza isifo sikashukela ingenziwa yonke imikhiqizo engenhla.
Ungadliwa
Ama-salads ohlobo 2 lwesifo sikashukela nezindlela zokupheka zamaholide angagqamisa noma yiliphi ithebula. Iresiphi yokuqala inokunambitheka okucolisisiwe, ngenxa yezithako ezikhethwe kahle.
Uzodinga isilimo esidliwayo esinamagatsha anamanzi, iklabishi laseShayina, izaqathe ezintsha kanye nogilebhisi. Imifino inqunywa imichilo emincanyana, izithelo zomvini kufanele zitholwe bese zithathwa isikhumba, sinqunywe ku-cubes. Hlanganisa kahle zonke izithako. Khonza isaladi nge-oiler, lapho uthele khona i-oyili yeminqumo, eyayifakwe ngaphambili ngamakhambi.
Amafutha afakwa ngale ndlela elandelayo: uthele i-100 ml yamafutha esitsheni sengilazi bese ufaka amakhambi nezinye izinongo uma ufisa, ususe endaweni emnyama izinsuku ezimbili kuya kwezintathu. Ungasebenzisa i-rosemary, i-thyme, i-garlic ne-chili. Konke kuncike ekuthandweni kokunambitheka komuntu siqu. Le ngubo yomnqumo ingasetjenziselwa amanye amasaladi.
Iresiphi yesibili isaladi ene-squid ne-shrimp. Ukulungiselela kwayo, izithako ezilandelayo ziyadingeka:
- squid - izidumbu ezi-2;
- i-shrimp - amagremu ayi-100;
- ikhukhamba elilodwa elisha;
- amaqanda abilisiwe - ama-2 ama-PC .;
- iyogathi engafakiwe - 150 ml;
- dill - amagatsha amaningana;
- ugarlic - i-1 clove;
- usawoti ukunambitha.
Susa ifilimu ku-squid, ubilise nge-shrimp emanzini anosawoti imizuzu emithathu. Cwecwa izingwegwe, usike isikwati sibe yimichilo. Cwecwa ikhukhamba, uthathe ama-cubes amakhulu kanye namaqanda. Hlanganisa zonke izithako, gqoka isaladi nososo (iyogathi, ugarlic oqoshiwe kanye namakhambi).
Khonza isaladi, uyihlobise ngama-shrimps amaningi kanye nama-sprigs we-dill.
Isaladi elibomvu leklabishi lizoba usizo ngokulinganayo futhi lumnandi. Ngenxa yombala wayo wombala, isibindi esisetshenziswa isaladi sizotholwa ngombala oluhlaza okotshani, okuzokwenza izitsha ziqhakaze noma yiliphi ithebula.
Kwesaladi:
- iklabishi elibomvu - amagremu angama-400;
- ubhontshisi obilisiwe - amagremu angama-200;
- isibindi senkukhu - amagremu angama-300;
- upelepele omnandi - ama-2 ama-PC .;
- iyogathi engafakiwe - 200 ml;
- ugarlic - ama-2 clove;
- usawoti, upelepele omnyama - ukunambitha.
Bilisa isibindi kuze kuphekwe emanzini anosawoti. Sika kahle iklabishi, usike amaqanda nesibindi ku-cubes, amasentimitha amabili kuya kwamathathu, nopelepele oqoshiwe. Hlanganisa izithako, usawoti kanye nopelepele. Isizini isaladi nge-yogurt kanye negalikhi, lidlule kumaphephandaba.
Lapho kukhona ushukela, akunconywa ukuthi udle ushizi, kepha lokhu akusebenzi ushizi we-tofu, onokuqukethwe kwekhalori okuphansi ne-GI. Into ukuthi ayilungiselelwe hhayi ubisi lonke, kodwa kusuka ku-soy. UTofu uhambe kahle namakhowe, ngezansi kukhona iresiphi yesaladi enemikhosi ngalezi zithako.
Okwenzela isaladi okudingayo:
- ushizi we-tofu - amagremu angama-300;
- ama-champignons - amagremu angama-300;
- anyanisi - 1 pc .;
- ugarlic - ama-2 clove;
- ubhontshisi obilisiwe - amagremu angama-250;
- uwoyela wemifino - izipuni ezi-4;
- isoso le-soya - 1 isipuni;
- i-parsley ne-dill - amagatsha amaningana;
- ingxube ye-tarragon eyomile ne-thyme - isipuni esingu-0.5;
- usawoti, upelepele omnyama - ukunambitha.
Hlanganisa u-anyanisi negalikhi kanye gazinga emafutheni amancane kawoyela phezu kokushisa okuphansi umzuzu owodwa, engeza amakhowe asikwe izingcezu, cwilisa emlilweni ophansi kuze kuphekwe. Vumela ukupholile.
Hlanganisa zonke izithako, faka isaladi ngamafutha zemifino, ungayifaka iminqumo, ifakwe namakhambi, engeza isoso lesoso. Vumela isaladi ikhwebise okungenani isigamu sehora.
Ithebula leholide
Akunakwenzeka ukucabanga iholidi ngaphandle kokuqedwa "okumnandi" kwalo. Isifo sikashukela singenza ama-dessert aphilile ngaphandle koshukela njenge-marmalade noma i-jelly. Ungesabi ukusebenzisa i-gelatin, ngoba ineprotheni engathinti ukwanda koshukela wegazi.
Ingxenye evunyelwe ye-dessert enjalo ingafika kumagremu angama-200 ngosuku, kungakuhle ukuthi ungayisebenzisi kusihlwa. Kuzindlela zokupheka ze-marmalade, izithelo zingathathelwa indawo ngokuya ngokuthanda kwakho ukunambitheka.
Okokuhambisa okune uzodinga:
- i-gelatin esheshayo - isipuni esisodwa;
- amanzi ahlanziwe - 400 ml;
- i-sweetener - ukunambitha.
- ama-raspberries - amagremu ayi-100;
- i-currant emnyama - amagremu ayi-100.
Gaya izithelo esimweni se-puree usebenzisa i-blender noma isihlungo, engeza i-sweetener no-200 ml wamanzi. Uma izithelo zimnandi, ungakwenza ngaphandle kwazo. Ku-200 ml wamanzi abandayo, gqugquzela i-gelatin bese ushiya ukuvuvukala.
Cindezela i-gelatin kubhavu wamanzi kuze kube yilapho kutholakala ukuvumelana okungafaniyo kuze kube yilapho zonke izigaxa zinyamalala. Lapho i-gelatin iqala ukubilisa, ngomfudlana omncane owethela ingxube yezithelo, hlanganisa futhi ususe emlilweni.
Thela inhlanganisela ephumelelayo ibe yisikhunta esincane, noma uthele ku-enkulu eyodwa, yangaphambi kokuhlanganiswa nefilimu yokunamathela. Faka endaweni ebandayo amahora ayisishiyagalombili.
I-dessert nayo ingaba ngama-khekhe noju ngaphandle koshukela, okulungiselelwe ngesisekelo se-rye noma ufulawa we-oat.
Ividiyo ekulesi sihloko iveza izindlela zokupheka zamaholide zabashukela.
