Ungapheka kanjani i-artichoke yase-Jerusalem yabanesifo sikashukela: isaladi ne-jam zokupheka

Ngohlobo 2 lwesifo sikashukela, njengolokuqala, kunemikhawulo ethile yokudla. Ezinye zazo zingavusa ngisho ne-hyperglycemia, kanti ezinye, ngokungafani nalokho, zingasiza ukwehlisa ushukela wegazi.

I-Jerusalem artichoke enesifo sikashukela ilusizo kakhulu, ngoba iqukethe inulin, esehlisa ushukela wegazi. Ngaphezu kwalokho, inothile ngamavithamini, ama-amino acid kanye nezinto eziningana zokulandela umkhondo (i-iron, abicah, i-zinc). Emithini yendabuko, le imifino inconywa ukufakwa ekudleni hhayi kuphela kwabanesifo sikashukela, kodwa futhi nakubantu abanempilo, njengendlela yokuvimbela isifo sikashukela.

Kungakho iziguli eziningi zibuza ukuthi - ungayipheka kanjani i-artichoke yase-Jerusalem, ukugcina izakhiwo zayo eziwusizo. Ngezansi, izitsha ze-artichoke zase-Jerusalem zabanesifo sikashukela zizochazwa igxathu negxathu, kanti izithako ezine-GI ephansi zizokhethwa ukulungiselela kwazo.

Inkomba ye-Glycemic (GI)

Lapho uhlanganisa imenyu yesifo sikashukela, udinga ukukhetha ukudla okune-GI ephansi. Lesi sikhombisi sikhombisa ngemibandela yedijithali umphumela womkhiqizo othile wokudla kushukela wegazi ngemuva kokuba usudliwe.

Kuhlobo lwesifo sikashukela sohlobo 2, ukondleka okhethwe kahle kuyindlela yokwelapha eyinhloko, kodwa okokuqala, ukuvimbela i-hyperglycemia. Ukudla okuyinhloko kuqukethe imikhiqizo ene-GI ephansi, ukudla okune-GI evunyelwe kuvunyelwe ngezikhathi ezithile kumenyu yeziguli. Kepha lokhu kuyinto ehlukile kunokomthetho.

Ngaphezu kwalokho, kufanele unake okuqukethwe kwekhalori yomkhiqizo. Isibonelo, i-oyela yemifino, yize ingenayo i-GI, iyamukeleka ngokweshukela kuphela ngamanani amancane. Konke lokhu kungenxa yokuqukethwe kwekhalori ephezulu.

I-GI ihlukaniswe izigaba ezintathu:

• kuze kufike kuma-50 PIECES - aphansi;
• I-50 - 70 PIERES - phakathi;
• ngaphezulu kwama-70 PIERES - aphezulu (ukudla okunjalo kunqatshelwe ngokuqinile kushukela).

I-Jerusalema artichoke enesifo sikashukela ivunyelwe ngamanani amancane kwimenyu yansuku zonke, i-GI yayo ingamayunithi angama-50. Lesi sithelo sobumba singadliwa zombili futhi singapheki amasaladi namakhekhe kuwo.

Ukuze ulungiselele izitsha nge-Jerusalema artichoke, ungadinga imikhiqizo enjalo, konke kune-GI ephansi:

1. i-rye kafulawa;
2. amaqanda - hhayi angaphezu kwelilodwa, amaprotheni ngamanani angenamkhawulo;
3. i-apula;
4. ulamula
5. imifino (iparsley, dill);
6. anyanisi;
7. ugarlic
8. isilimo esidliwayo esinamagatsha anamanzi
9. ubisi lonke.

Zonke izithako ezingenhla zingasetshenziswa ngokuphephile lapho kulungiswa izitsha ze-artichoke zaseJerusalema.

Ukwelashwa okuhlukile ngeJerusalema artichoke

Ungaphatha isifo sikashukela nge-artichoke entsha yaseJerusalema. Ukuze wenze lokhu, yidla izingcezu ezimbili noma ezintathu zemifino (cishe amagremu angama-50) ukudla isigamu sehora ngaphambi kokudla ekuseni esiswini esingenalutho, nsuku zonke okungenani inyanga eyodwa.

I-artichoke yaseJerusalem ivunyelwe ukwenza, i-decoction enjalo ngeke yehlise kuphela izinga leshukela egazini, kodwa futhi iyokhulisa hemoglobin. Thatha lesi siphuzo sokuphulukisa u-400 ml ngosuku, uhlukaniswe imithamo emithathu, kathathu kuya kane ngesonto.

Geza nezilimo eziyizigaxa kahle, engeza amanzi, ulethe kumathumba bese ubila imizuzu eyisikhombisa.

Nge-decoction uzodinga:

1. I-Jerusalema artichoke (iparele lobumba) - ama-4 tubers;
2. amanzi ahlanziwe - 800 ml.

Ukwelashwa ngalesi simiso kusebenza kahle kwisifo sikashukela sanoma yiluphi uhlobo ezinganeni, kubantu abadala nasebekhulile.

Ungasebenzisa amaqabunga e-artichoke aseJalimane sikashukela. Nge-tincture, udinga ukunquma amaqabunga ngommese bese uthela amanzi abilayo, ngemuva kokugcizelela okungenani amahora ayisishiyagalombili. Thatha i-200 ml isigamu sehora ngaphambi kokudla, kabili ngosuku.

Inani lezithako ze-tincture:

• isipuni esisodwa samaqabunga e-artichoke aseJalimane;
• I-700 ml yamanzi ahlanziwe.

Ngenyanga yesibili yokusebenzisa eyodwa yezindlela zokupheka, kuyabonakala umphumela omuhle wokwelapha ushukela.

I-Jerusalema artichoke amasaladi

Izindlela zokupheka ezikhethwe kahle zabanesifo sikashukela esivela e-artichoke eseJerusalema ngeke zibe wusizo futhi zimnandi nje kuphela, kepha futhi zizoba isidlo sasekuseni esigcwele noma isidlo sakusihlwa Ama-salads amasha athandwa kakhulu, kulula ukulungiselela futhi awadingi isikhathi esiningi.

Izindlela zokupheka ze-articoke salads zesifo sikashukela zingafaka izithelo, imifino kanye nemikhiqizo yezilwane (amaqanda, i-tofu, i-kefir ephansi). Amasaladi ayoliswe ngamafutha zemifino, i-kefir noma afafazwe kalamula kalamula. Ukuntuleka kokulashwa okushisa kwamaladi kugcina ngokuphelele onke amavithamini namaminerali abalulekile wezithelo nemifino.

Kuvunyelwe ukungeza noma yiziphi izindlela zokupheka ngama-izaqathi amasha, i-GI yawo engama-35 amayunithi, kepha ngefomathi ebunjiwe iyaphulwa, ngoba i-GI isemikhawulweni ephezulu.

Ukuze uthole isaladi yemifino evela e-articoke eseJerusalema kusukela kushukela, iresiphi ifaka izithako ezilandelayo:

1. I-Jerusalema artichoke - amagremu angama-200;
2. izaqathe - amagremu angama-200;
3. i-leek - amagremu ama-40;
4. i-parsley ne-dill - amagatsha ambalwa.

Ngesiqalo:

• i-kefir enamafutha amancane - 50 ml;
• ujusi kalamula - isipuni 0.5;
• usawoti, umnyama upelepele ukunambitha.

Cweca imifino bese ugaya ku-grater yamaqhafuqhafu, usike kahle amakhambi no-anyanisi, hlanganisa zonke izithako kanye nenkathi nesoso. Ukudla okunjalo kungaba isidlo sasekuseni esihle kakhulu, futhi uma ufaka umkhiqizo wenyama kwisaladi, lapho-ke kuzothatha indawo yokudlela yokuqala egcwele.

Ungalungiselela isaladi elikhanyayo, elilungele isidlo sasemini, le ngxenye akufanele idlule amagremu angama-200. Isebenzisa isithako esifana noshizi we-tofu, i-GI yayo ibhekwa njengephansi futhi ingamayunithi ayi-15 kuphela.

Kumuntu okhonzayo, kufanele:

1. ushizi we-tofu - amagremu angama-50;
2. isithombo - 50 amagremu;
3. I-Jerusalema artichoke - amagremu ayi-100;
4. uwoyela wemifino - isipuni 1;
5. kefir - amagremu angama-50;
6. usawoti, upelepele omnyama - ukunambitha.

I-grate radish neJerusalema artichoke ku-grater yama-coar, usawoti kanye nopelepele. Faka i-tofu, i-kefir ne-oyela yemifino uhlanganise kahle.

Ungahlobisa isaladi ngama-sprigs we-basil noma iparsley.

Enye indlela yokupheka isaladi yobumba yenziwa ngama-apula namaqanda. Iresiphi enjalo izokwanelisa izidingo zokunambitha ngisho ne-gourmet ethandayo. Ukuyilungisa, udinga izithako ezilandelayo:

• I-Jerusalema artichoke - amagremu ayi-150;
• iqanda elilodwa elibilisiwe;
• anyanisi - ucezu olu-1;
• ikhukhamba elilodwa elisha;
• i-apula emuncu;
• iparsley, dill - amagatsha amaningana;
• uwoyela wemifino - isipuni 1;
• usawoti ukunambitha.

Cola imifino, amakhambi nezithelo, usawoti kanye nenkathi ngamafutha zemifino.

Iziphakamiso Zempilo Yesifo Sikashukela

Konke ukudla okunoshukela wegazi ophakeme kufanele kube ne-GI ephansi - lokhu kungukubusa okuyisisekelo kokudla okunesifo sikashukela. Uma kungabhekwa, khona-ke thayipha isifo sikashukela esingu-2 singaphenduka ngokushesha sibe uhlobo oluncike ku-insulin.

Ngaphezu kwalokho, kubalulekile ukucebisa ekudleni ngamavithamini, ama-amino acid kanye nezinto ezilandelwayo. Izinto ezibalulekile zitholakala ngobuningi bemifino entsha nezithelo. Ungalungiselela amasaladi asuka kulemikhiqizo, kepha ngaphambi kokuwasebenzisa ngqo.

Ukukhethwa kwezithelo zesifo sikashukela esine-GI encane kakhulu kunokubanzi, kepha iziguli zenqatshelwe ukwenza ama-juices, ngisho nezithelo ezivunyelwe. Konke lokhu kungenxa yokuthi ngesikhathi salokhu i-fiber yokwelapha "ilahlekile", ebhekele ukugeleza kokufana kweglucose egazini. Kodwa ujusi wamatamatisi uvunyelwe kwimenyu yansuku zonke, kodwa hhayi ngaphezulu kwama-200 ml.

Izithelo, okulandelayo kuvunyelwe:

1. I-Apricot
2. umpe;
3. peach;
4. i-Persimmon;
5. Izithelo ze-citrus - zonke izinhlobo;
6. Ama-Strawberry
7. ama-sitrobheli asendle;
8. raspberries;
9. Ama-Blueberries
10. ama-currants abomvu namnyama.

Imifino ephansi ye-GI:

• isitshalo seqanda
• iklabishi - zonke izinhlobo;
• anyanisi;
• ugarlic
• Utamatisi
• upelepele oluhlaza okotshani obomvu, obomvu;
• izaqathe (eluhlaza kuphela);
• insimbi
• uphizi omusha;
• uphizi owomile.

Ekudleni kwansuku zonke akufanele kunganakwa nezinhlamvu zokudla, ezingasebenza njengesidlo sasekuseni esigcwele noma njengendishi eseceleni yezitsha ezinkulu. Ungapheka i-buckwheat, ibhali, iphalishi lebhali. Kepha irayisi emhlophe kufanele ishiywe, ngoba isibalo saso siphakeme kunesilinganiso esivumelekile. Enye indlela engcono kakhulu kungaba ilayisi onsundu (onsundu), i-GI yayo engama-50 PIECES. ngokunambitheka, ayiphansi kwelayisi elimhlophe, kuthatha kuphela isikhathi esithe xaxa (imizuzu engama-40 - engama-45).

Izinhlobo zezinhlanzi nenyama kufanele zikhethwe ezinamafutha amancane, bese zisusa isikhumba kuzo. Okulandelayo kuvunyelwe:

1. inyama yenkukhu;
2. i-turkey;
3. inyama yomvundla;
4. inyama yenkomo;
5. inkukhu nenkukhu yenkomo;
6. ulimi lwenyama yenkomo;
7. pike
8. i-pollock;
9. hake.

Ukudla okulinganiselayo kwesifo sikashukela kusebenza njengesiqinisekiso sikashukela wegazi ojwayelekile futhi kuvikela isiguli ekujovweni okungeke kwenzeke kwe-insulin.

Ividiyo ekulesi sihloko ikhuluma ngezinzuzo ze-artichoke zaseJerusalema.