Izinhlobo zethebhu zamathanga zicebile ngamavithamini nezakhi zokulandela (i-iron, potassium, magnesium), kanye nefayibha. Le imifino izovimbela ukukhula kwe-atherossteosis, ukuqunjelwa kanye nesifo sikashukela, ibuye iguqule indlela yesisu.
Ngokusetshenziswa njalo kwamathanga sikashukela sohlobo lwesibili, inani lamaseli we-beta avuselela i-insulin ye-hormone lenyuka emzimbeni wesiguli. Kubukeka sengathi leli qiniso lenza ukuthi imifino ibaluleke kakhulu ekudleni koshukela futhi ungayisebenzisa kunoma isiphi isibalo. Kepha lokhu empeleni akulungile.
Inkomba ye-glycemic (GI) yethanga iphezulu impela, engavele ibangele ukwanda koshukela wegazi. Ngakho-ke, ngaphambi kokufaka izitsha zokudla ezinesifo sikashukela ekudleni, udinga ukwazi ukuthi mangaki amagremu asetshenziswa nsuku zonke waleifino, okuyinto izindlela zokupheka "eziphephile" zalesi sifo. Le mibuzo kuzoxoxwa ngayo ngezansi, kanye nezindlela zokupheka izithelo ezine-candied, ithanga iphalishi kanye nokubhaka.
Gi ithanga
Wonke umuntu onesifo sikashukela kufanele azi umqondo we-glycemic index, ngoba ukudla kukhethwa ngalesi sisekelo. I-GI ilingana ledijithali yemiphumela yokudla ngemuva kokusebenzisa kwayo ushukela wegazi. Ngendlela, i-GI encane, amayunithi esinkwa amancane kumkhiqizo.
Isazi se-endocrinologist esigulini ngasinye, kungakhathalekile ukuthi sinhloboni yesifo sikashukela, sakha ikhambi lokudla. Ngesifo sohlobo 2, lokhu kuyindlela yokwelapha evikela umuntu kakhulu ohlotsheni oluya nge-insulin, kodwa okokuqala, ukuvikela i-hyperglycemia.
I-GI yamathanga isukela ngaphezulu kwesejwayelekile futhi iyunithi ezingama-75, okungathinta ukwanda koshukela wegazi. Ngakho-ke, ithanga lesifo sikashukela sohlobo 2 kufanele lisetshenziswe ezitsheni ngenani elincane.
I-GI ihlukaniswe izigaba ezintathu:
- kufika kuma-50 PIECES - inkomba ejwayelekile, imikhiqizo yemenyu yansuku zonke;
- kuze kube amayunithi angama-70 - ukudla okunjalo kwesinye isikhathi kungahlanganiswa ekudleni koshukela;
- kusuka kumayunithi angama-70 nangaphezulu - inkomba ephezulu, ukudla kungavusa ukwanda kwe-glucose egazini.
Ngokwezinkomba ezingenhla, kufanele ukhethe imikhiqizo yokupheka.
Ithanga Ukubhaka
Umuthi onjengethanga uguquguqukayo uhlukahlukene. Ukusuka kulo ungenza i-pie, i-cheesecake, ikhekhe ne-casserole. Kepha lapho ufunda izindlela zokupheka, kufanele unake ukuthi yiziphi izithako ezisetshenziswayo. Onke kufanele abe ne-GI ephansi, ngoba isitsha selivele sinesisindo nokuqukethwe okunoshukela omningi ku-pumpkin pulp.
Uma amaqanda edingeka kwiresiphi ejwayelekile, khona-ke afakwa esikhundleni samaprotheni, futhi udinga ukushiya iqanda elilodwa kuphela - lokhu kungukubusa okungangeneki kwesifo sikashukela, ngoba izikhupha ziqukethe inani elithile le-cholesterol.
Iresiphi yokuqala yi-cottage shizi casserole, engasebenza njengesidlo sasekuseni esigcwele noma isidlo sokuqala. Ukusebenzela isifo sikashukela akufanele kudlule amagremu angama-200. Kuphekwe kuhhavini, kuyenze ibe namanzi.
I-casserole ifaka lezo zithako nge-GI ephansi:
- i-pumpkin pulp - 500 amagremu;
- ama-apula amnandi - izingcezu ezi-3;
- i-sweetener - ukunambitha;
- ushizi wekotishi onamafutha amancane - amagremu angama-200;
- squirrels - izingcezu ezi-3;
- uwoyela wemifino - isipuni 1;
- ufulawa we-rye (wokufafaza isikhunta);
- usinamoni ukunambitha.
Cwilisa ithanga epanini lokuthosa emanzini kuze kuthambe, ngemuva kokulihlikihla bese ulinquma ngamasentimitha amathathu. Ngenkathi iyadilizwa. Cwebeza ama-aphula kusuka enkabeni bese uthathe ama-cubes amancane, akuqhekeze ngesinamoni. Peel njengoba ufisa.
Hlanganisa amaprotheni nge-sweetener, njenge-stevia, bese ushaya nge-mixer kuze kube yilapho egwebu obukhulu. Gcoba isitsha sokubhaka ngamafutha zemifino bese ufafaza ngofulawa we-rye. Hlanganisa ithanga, ushizi wekotishi kanye nama-apula bese ubeka phansi ifomu, uthele ngaphezulu kwamaprotheni. I-casserole ibhakwa ekushiseni okungu-180 C isigamu sehora.
Iresiphi yesibili yi-charlotte enethanga. Ngokomqondo, kulungiselelwe, njenge-apple charlotte, izinguquko zokugcwalisa kuphela. Ngokuthola okuhlanu okudingayo uzodinga:
- i-rye noma i-oat ufulawa - 250 amagremu;
- iqanda elilodwa namaprotheni amabili;
- uginindela wethanga - amagremu angama-350;
- i-sweetener - ukunambitha;
- i-baking powder - isipuni esingu-0.5;
- uwoyela wemifino - 1 ithisipuni.
Okokuqala, shaya iqanda, amaprotheni kanye ne-sweetener kuze kube yilapho kwakheka igwebu elithambile. Thela ufulawa kwingxube, engeza i-baking powder. Gcoba phansi kwesitsha sokubhaka ngamafutha zemifino bese ufafaza ngofulawa we-rye, ngakho-ke uzothatha uwoyela osele. Faka ithanga eliqunywe ku-cubes bese ulithululela ngokulinganayo ngenhlama. Bhaka kuhhavini oshaqiwe imizuzu engama-35, emazingeni okushisa ayi-180 C.
I-pumpkin muffin ilungiselelwe kumgomo ofanayo ne-charlotte, kuphela uginindela wethanga uxutshwa ngqo nenhlama. Ngenxa yesitsha sokubhaka esingajwayelekile, isikhathi sokubhaka sekhekhe sincishiswa saba imizuzu engama-20.
Kodwa i-cheesecake yethanga ngaphandle koshukela ayinconywa kwabanesifo sikashukela, ngoba izindlela zayo zokupheka ziqukethe ibhotela eline-GI ephezulu ne-mascarpone ushizi, onokuqukethwe kwekhalori okuphezulu.
Ezinye izindlela zokupheka
Iziguli eziningi ziyazibuza - ukuthi ungalipheka kanjani ithanga leshukela futhi ungalahlekelwa yizinto zalo ezizuzisayo. Indlela elula elula isaladi yemifino, ezoncoma noma yikuphi ukudla noma inkambo eyinhloko yesidlo sasekuseni noma isidlo sakusihlwa.
Le iresiphi isebenzisa izaqathi ezintsha, i-GI yazo elingana nama-35 PIECES, kepha kwenqatshelwe ukuthi abanesifo sikashukela bayibilise ngesimo abilisiwe, njengoba inkomba ikhuphukela ezingeni eliphakeme. Komunye okhonzayo, uzodinga ukuthosa isanqante, amagremu ayi-150 wethanga ku-grater eyi-coarse. Imifino yesizini ngamafutha yemifino ufafaze ujusi kalamula.
Izitsha zethanga zohlobo 2 sikashukela kanye nezindlela zokupheka zingahlanganisa izithelo ezi-candied. Izithelo ezifakwe uphawu ngaphandle koshukela azihlukile ekunambithekeni kulokho okulungiselelwe ngoshukela.
Ukuze uzilungiselele, uzodinga izithako ezilandelayo:
- i-pumpkin pulp - amagremu angama-300;
- isinamoni - 1 ithisipuni;
- i-sweetener (i-fructose) - izipuni eziyi-1.5;
- ujusi we-linden noma esifubeni - 2 wezipuni;
- amanzi ahlanziwe - 350 ml.
Okokuqala, ithanga kufanele lisikwe ku-cubes amancane futhi libiliswe emanzini ngesinamoni phezu kokushisa okuphansi kuze kube yilapho kuphekwe uhhafu, ithanga akufanele lilahlekelwe isimo salo. Misa ama-cubes ngethawula lephepha.
Thela amanzi esitsheni, engeza i-sweetener bese ubilisa, bese ufaka ithanga, imizuzu imizuzu engu-15 ngaphezulu kokushisa okuphansi, bese ufaka uju. Shiya izithelo eziswidiwe zesiraphu kushukela amahora angama-24. Ngemuva kokwehlukanisa isithelo esenziwe ngoswidi bese usibeka endaweni yokubhaka noma kwenye indawo, yomile izinsuku eziningana. Gcina umkhiqizo olungiselelwe esitsheni sengilazi endaweni epholile.
Ithanga lesifo sikashukela sohlobo 2 lingahlinzekwa ngohlobo lwephalishi. Iphalishi lethanga lilungele isidlo sasemini esigcwele noma isidlo sokuqala. Izithako ezilandelayo zizodingeka:
- amabele - amagremu angama-200;
- uginindela wethanga - amagremu angama-350;
- ubisi - 150 ml;
- amanzi ahlanziwe - 150 ml;
- i-sweetener - ukunambitha.
Sika ithanga libe cubes amancane, uthele epanini bese uthele emanzini, imizuzu phezu emlilweni ophansi imizuzu eyishumi. Ngemuva kwalokho faka ubisi, i-sweetener ne-millet, ngaphambili eligezwe ngamanzi ampompo. Pheka kuze kube yilapho okusanhlamvu sekumi ngomumo, cishe imizuzu engama-20.
I-Pumpkin porridge ingalungiswa hhayi kusuka kumanyuzi kuphela, kepha futhi kusuka kumagalari ebhali nebhali. Kuphela kufanele ucabangele umuntu ngamunye isikhathi sokupheka senhlama ngayinye.
Izincomo ezijwayelekile
Ku-shuga mellitus yanoma yiluphi uhlobo, isiguli akufanele sazi imithetho yokudla kuphela, kodwa futhi sikhethe imikhiqizo efanelekile ukuze singavuseleli i-hyperglycemia. Yonke imikhiqizo enoshukela wegazi ophakeme kufanele ibe ne-GI efinyelela kuma-50 PIECES, ngezikhathi ezithile ungakudla ukudla okunenkomba efinyelela ku-70 PIECES.
Ukudla okunama-carbohydrate amaningi kudliwa ekuseni. Ngenxa yomsebenzi womuntu womuntu, i-glucose kulula ukuyigaya. Lokhu kufaka izithelo, amakhekhe kashukela, kanye nepasta enzima.
Izitsha zokuqala kumele zilungiselelwe kungaba kumhluzi wemifino, noma enyameni yesibili. Okusho ukuthi, ngemuva kokubiliswa kokuqala kwenyama, amanzi ayakhishwa futhi owesibili kuphela ulungiselela umhluzi nendishi ngokwayo. Isobho elosiwe likashukela kungcono lingafakwa ekudleni, ngoba lokhu kuhlangana kukhulisa i-GI yemikhiqizo.
Akufanele sikhohlwe mayelana nezinga lokuphuza uketshezi - amalitha amabili ayisibonakaliso esincane. Ungbala isilinganiso ngokwakho, ngesilinganiso samamililitha ngekhalori ngalinye elidliwayo.
Ukudla okunesifo sikashukela kufanele kube ngokuxhamazanayo nangezingxenyana ezincane, kungcono ngezikhathi ezithile. Kuvinjelwe kokubili ukubulawa yindlala nokudla ngokweqile. Ukudla kokugcina okungenani amahora amabili ngaphambi kokulala. Ngaphezu kwalokho, ukudla kwesifo sikashukela kufanele kuphathwe ngokushisa - isitshi ngokufakwa kwenani elikhulu lamafutha nokuthosa akufakiwe.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zezempilo ithanga.
