Iklabishi eligxiliwe yesifo sikashukela: iresiphi, isithombe

Ukudla okunesifo sikashukela kususelwa emithethweni eminingana - ukwelashwa okushisa kwezitsha nokukhethwa kwemikhiqizo ngokuya ngenkomba yazo ye-glycemic index (GI). Le nkomba ithinta ukuthi ngabe ukudla kuzonyusa ushukela wegazi lesiguli noma cha.

Ukudla kwanoma yiluphi uhlobo lwesifo sikashukela kufanele kube nemenyu ehlukahlukene. Kuyiphutha ukukholelwa ukuthi kuphela ukudla okufaniswa okulungiselelwe kusuka ohlwini lokudla okuvunyelwe. Isibonelo, iklabishi eligxiliwe kwabanesifo sikashukela yisitsha esihle esamukelekayo etafuleni lokudla nsuku zonke.

Ngasikhathi sinye, ama-roll roll eklabishi angaphekwa ngenyama nokugcwaliswa kwemifino, ngisho nangasolwandle. Ukuchazwa kwe-GI kuzonikezwa ngezansi futhi ngokusho kwezinkomba ezivunyelwe, imikhiqizo yama roll of iklabishi iyakhethwa, kanye nezindlela zokupheka ezidumile zezitsha.

Inkomba ye-Glycemic

Inkomba ye-glycemic iyinkomba yedijithali yomphumela womkhiqizo wokudla ngemuva kokusebenzisa kwawo ushukela wegazi, uma uphansi, "okuphephile" ukudla. Ngosizo lwe-GI, kudalwa ukudla. Ngendlela, ngohlobo lwesibili sikashukela - ukwelashwa kokudla kuyindlela eyinhloko.

Ngaphezu kwalokhu, ukwanda kwesikhombisi kuthinteka nokuvumelana kwezitsha. Uma ungenza ujusi wezithelo ezivunyelwe ezine-GI ephansi, khona-ke zingadala i-hyperglycemia esigulini. Konke lokhu kuchazwa yiqiniso ukuthi ngalolu hlobo lokufakelwa i-fiber "lulahlekile", olubhekele ukuhamba kweglucose okufana negazi.

I-GI ihlukaniswe izigaba ezintathu, lapho ukhetha imikhiqizo yokudla, kufanele unamathele ekudleni okunesilinganiso esiphansi kuphela, futhi ngezikhathi ezithile nesilinganiso. Isigaba sokukhonjwa kwe-Glycemic:

• Kuze kufike kuma-50 PIECES - aphansi;
• Kufika kumayunithi angama-70 - aphakathi nendawo;
• Kusuka kuma-70 PIECES - avinjelwe isifo sikashukela sanoma yiluphi uhlobo.

Ungakhohlwa mayelana nokwelashwa okushisa kokudla, okwamukelekayo sikashukela:

1. Ubilise;
2. Kwabashadikazi;
3. E-grill;
4. Ku-microwave;
5. Ehovini;
6. Stew emanzini usebenzisa inani elilinganiselwe lamafutha zemifino;
7. Kumpheki ohamba kancane, ngaphandle kwemodi ethi "gazinga".

Izindlela ezinjalo zokupheka zizogcina amavithamini namaminerali enempilo ekudleni ngezinga elikhulu.

Imikhiqizo "ephephile" yeklabishi eligxiliwe

Yonke imikhiqizo elandelayo ingahle isetshenziswe ekuphekeni kweklabishi futhi ibe ne-GI ephansi. Ngendlela, isidlo esinjalo sizoba isidlo sakusihlwa noma isidlo sasemini, uma ungeza isidlo ngesobho.

Ungapheka ama-roll roll weklabishi njengakwinguqulo yakudala, usonga ukugcwaliswa kwamaqabunga eklabishi, noma ungavele uncume iklabishi bese ulifaka ukufaka izinto. Ukugoqwa kweklabishi okunjalo kubizwa ngamavila. Ukusebenzela kufanele kufike ku-350 amagremu.

Uma isidlo sithunyelwa kusihlwa, khona-ke kufanele sidliwe esidlweni sokuqala, bese elesibili kufanele lukhawulelwe kumkhiqizo "okhanyayo", ngokwesibonelo, ingilazi yeyogathi noma ubisi olubilisiwe olubilisiwe.

Iklabishi eligcwele ingalungiswa kusuka kuzithako ezinjalo ezine-GI efinyelela kuma-50 PIECES:

• Iklabishi emhlophe;
• Iklabishi laseBeijing;
• Inyama yenkukhu;
• ETurkey;
• Isilwane;
• Irayisi (nsundu);
• Anyanisi;
• Leek;
• Imifino (basil, iparsley, dill, oregano);
• Utamatisi
• Garlic
• Amakhowe;
• I-pepper emnandi;
• Amaqanda, hhayi ngaphezulu kwesisodwa ngosuku, njengoba isikhuphasha siphethe i-cholesterol eningi.

Kunezinketho ezahlukahlukene zezitsha - zidliwe ngeklabishi enokhakhayi, enezinhlamvu noma ezigxishwe emafutheni.

Iklabishi eligxiliwe esitofini

Akuwona wonke umuntu onesifo sikashukela opheka kancane, ngakho-ke kufanele ukuba uqale ngandlela-thile izindlela zokupheka ezijwayelekile zeklabishi, eziphekwe esitofini. Isitsha esithandwa kakhulu iklabishi eligxiliwe ngamakhowe namaqanda. Kulula ukuzilungiselela, kepha yiba nokunambitheka okulula.

Ukudla okunjalo kwesidlo sakusihlwa kungenelwa ngenyama, ngokwesibonelo, i-turkey ebilisiwe noma inkukhu.

Kuyaqapheleka ukuthi uma ama-roll roll eklabishi ephekiwe ngo-gravy, khona-ke kuvunyelwe ukusebenzisa noma ukunamathisela utamatisi nojusi, noma ukhilimu onamafutha afinyelela ku-10% (i-GI yawo ingafika kuma-50 PIECES).

Iklabishi eligxishwe ngamakhowe, kuzodingeka lezi zithako ezilandelayo:

1. Iklabishi emhlophe - ikhanda eli-1 elincane;
2. Ama-Champignon noma amakhowe e-oyster - amagremu ayi-150;
3. Anyanisi - ucezu olu-1;
4. Amaqanda - ucezu olungu-1;
5. I-Parsley ne-dill - isixha esingu-1;
6. Garlic - 2 amabhantshi;
7. Amanzi ahlanziwe - 150 ml;
8. I-Tomato unama - 1.5 wezipuni;
9. Amafutha emifino - 1 isipuni;
10. Usawoti, upelepele omnyama - ukunambitha.

Ukuqala, kufanele ubilise iklabishi emanzini anosawoti kuze kube yilapho isigamu sesilungile, sihlungwe saba ngamaqabunga, susa iziqu. Cola amakhowe no-anyanisi bese uthosa phezu kokushisa okuphansi epanini elinamafutha yemifino imizuzu eyi-10, usawoti kanye nopelepele. Faka ugarlic oqoshiwe bese gazinga i-hedgehog imizuzu emi-2. Thela imifino ebunjiwe neqanda elibilisiwe ekugcwalisweni kwamakhowe.

Songa inyama yengulube emaqabunga eklabishi. Gcoba phansi kwepani ngamafutha yemifino, ubeke imiqhafazo yeklabishi bese uthele amanzi no-paste wokunamathisela, ngoba ubake wabaxubanisa nobungqimba obungenangqondo. Hambisa ukushisa okuphansi imizuzu engama-20 kuye kwengama-25.

Kukhona enye iresiphi efanelekile "engeyona ejwayelekile" yokudla iklabishi likashukela. Yikuphi okuphekwe nge-buckwheat. Ngendlela, ine-GI esezingeni eliphansi futhi inconywa kwiziguli ekudleni kwansuku zonke. I-Buckwheat inothile ngamavithamini namaminerali amaningi.

Ukuze uthole iklabishi ukugoba nge-buckwheat uzodinga:

1. Inhloko eyi-1 yeklabishi;
2. Amagremu ama-300 enkukhu;
3. U-1 anyanisi;
4. Iqanda eli-1
5. Amagremu angama-250 ingilazi ye-buckwheat ebilisiwe;
6. 250 ml wamanzi ahlanziwe;
7. Usawoti, upelepele omnyama - ukunambitha;
8. 1 iqabunga le-bay.

Hlakazisa iklabishi libe ngamaqabunga, ususe imithambo eminyene bese ubeka emanzini abilayo imizuzu emibili. Ukugxila kufanele kwenziwe ngalesi sikhathi. Susa amafutha enkukhu bese udlula kanye no-anyanisi ngokusebenzisa i-grinder yenyama noma usike ku-blender, usawoti kanye nopelepele. Hlanganisa i-buckwheat nenyama nengulube, shayela ngeqanda bese uxuba konke kahle.

Sakaza inyama egayiwe emacembe eklabishi bese uyisonga ngemvilophu. Beka imiqhafazo yeklabishi epanini bese uthela amanzi.

Pheka ukushisa okuphansi ngaphansi kwesembozo imizuzu engama-35, engeza iqabunga le-bay imizuzu emibili ngaphambi kokupheka. Ekupheleni kokupheka, susa ishidi epanini.

Iklabishi eligxishwe kuhhavini

Ngezansi kuzobhekwa iklabishi eligxiliwe, eliphekwe kuhhavini. Ngaphezu kwalokho, iresiphi yokuqala isho ukusetshenziswa kweklabishi laseBeijing (isiChinese), kepha uma ufisa, ungayibuyisela esikhundleni ngeklabishi elimhlophe, kuyindaba yokuthanda kwakho kuphela.

Kufanele unake ngokushesha iqiniso lokuthi iresiphi isebenzisa irayisi nsundu, engathinti ukwanda koshukela wegazi. Isikhathi sokupheka sithathe isikhathi eside ukwedlula leso selayisi elimhlophe - imizuzu engama-35 ukuya kwengama-45. Kepha ngokuya ngokunambitheka, lezi zinhlobo zerayisi zicishe zifane.

Iklabishi efakiwe kufanele ibhakwe kuhhavini osuke usushisa kakade, ezingeni eliphakathi le-rack. Uma ufuna ukufinyelela emgodini weklabishi, khona-ke kufanele ubeke isikhunta imizuzu eyi-10 ku-grill engezansi bese uyifaka kuphela maphakathi.

Iklabishi eligxiliwe ngenyama uzodinga:

• Inhloko eyodwa yeklabishi yaseBeijing;
• Amagremu ama-300 enkukhu noma i-turkey fillet;
• Amagremu angama-300 erayisi abilisiwe ansundu kuze kuphekwe uhhafu;
• I-anyanisi emibili;
• I-150 ml yamanzi;
• Isixha se-dill ne-parsley;
• Amacala amabili kagalikhi;
• Isipuni esisodwa sokunamathisela utamatisi;
• I-100 ml ukhilimu enokuqukethwe kwamafutha okungu-10%;
• Usawoti, upelepele omnyama - ukunambitha.

Cwilisa iklabishi emanzini abilayo imizuzu emihlanu. Pheka ukugcwaliswa ngalesi sikhathi. Susa amafutha asele enyameni bese udlula kanye anyanisi owodwa nge-grinder yenyama noma ugaye ku-blender, usawoti kanye nopelepele. Hlanganisa inyama nengulube nelayisi.

Hlukanisa iklabishi ibe amaqabunga bese usakaza ukugcwaliswa, usonga izinkamba zeklabishi nge -hubhu, ukufihla iziphetho ngaphakathi. Faka iklabishi rolls ku-isikhunta esigcotshwe uwoyela wemifino bese uthele usoso. Bhaka ku-200 C isigamu sehora.

Isoso lilungiswe kanjena - nquma u-anyanisi no-gazili kuze kube nsundu yegolide, engeza ugarlic oqoshiwe, unamathisi we-utamatisi, ukhilimu namanzi, usawoti kanye nopelepele. Letha le ngxube ku-thumba, upheke imizuzu emihlanu.

Ungapheka futhi uvilize iklifi rolls. Lokhu kusho ukuthi inyama egayiwe ayigoqiwe ngamaqabunga eklabishi, iklabishi liqunywe kahle bese lihlanganiswa nenyama egayiwe. Lesi sidlo siphenduka esinoshukela kakhulu futhi singaba isidlo esiphelele soshukela.

Izithako

1. Amagremu ama-300 enkukhu;
2. I-anyanisi eyodwa;
3. Iqanda elilodwa;
4. Isipuni esisodwa sokunamathisela utamatisi;
5. 200 ml wamanzi ahlanziwe;
6. Amagremu angama-400 eklabishi elimhlophe;
7. Usawoti, upelepele omnyama - ukunambitha.

Dlulisa u-anyanisi nenhlama yenkukhu ngokusebenzisa isigaxa senyama, engeza iqanda lapho, usawoti kanye nopelepele. Gaya iklabishi, okuwukuthi, qala ukunquma kahle, bese “uhamba” ngommese. Hlanganisa iklabishi nenyama egayiwe.

Ama-cutlets amafomu kusuka ku-mass ephumayo, abeka ukwakheka kwawo bese uthela inani elincane lamanzi. Bhaka kuhhavini isigamu sehora. Ngemuva kokuthela amanzi kuma-rolls weklabishi avilaphayo, qala ngokuthambisa ukunamathisela utamatisi kuwo bese ubhaka eminye imizuzu elishumi.

Khonza iklabishi elivilaphayo lokugoqa nge-gravy, ukuhlobisa isidlo ngama-sprigs we-parsley.

Izincomo ezijwayelekile

Konke ukudla kwesifo sikashukela kufanele kukhethwe ngokuya nge-GI. Kukulezi zinkomba lapho ama-endocrinologists ancike khona lapho enza ukwelashwa kokudla. Uma ungawunaki lo mthetho wokukhetha imikhiqizo, khona-ke isifo sikashukela sohlobo lwesibili singangena ngokushesha kolokuqala. Futhi ngohlobo lokuqala, i-hyperglycemia kungenzeka.

Ngaphezu kwemenyu ekhethiwe yesifo sikashukela, izisekelo zokudla ngokwazo kufanele zibhekwe. Ngakho-ke, konke ukudla akufanele kuhlukaniswe izingxenye ezinkulu, inani lokudla amahlandla ama-5 kuye kwayi-6 ngosuku. Ukudla uketshezi kwansuku zonke okungenani kwamalitha amabili. I-tee evunyelwe, ama-decoction we-herbal (ngemuva kokubonisana nodokotela) kanye nekhofi eluhlaza.

Ekuseni, kungcono ukudla izithelo, kepha ukudla kokugcina kufanele kube "okulula", isibonelo, ingilazi ye-kefir noma omunye umkhiqizo wobisi omuncu futhi kufanele okungenani kube amahora amabili ngaphambi kokulala.

Lokhu okulandelayo kuvunyelwe ukudla okunoshukela ophezulu wegazi onama-GI afinyelela kuma-50 PIECES futhi kungathinti amamaki eglucose ngemuva kokuwasebenzisa. Izithelo ongazidla ezilandelayo:

• I-Apple
• Pearl
• Ama-Blueberries
• Ama-raspberries;
• Strawberry
• Ama-sitrobheli asendle;
• I-Persimmon;
• I-Plum;
• I-Cherry iplamu;
• I-Apricot
• Zonke izinhlobo zamawolintshi;
• I-sweet cherry;
• I-Nectarine;
• Peach.

Imifino ephansi ye-GI:

1. Iklabishi - i-broccoli, emhlophe, iBeijing, ikholifulawa;
2. Isitshalo seqanda
3. Anyanisi;
4. Leek;
5. Pepper - luhlaza okotshani, obomvu, okumnandi;
6. Imililo
7. Amapisi amasha futhi omisiwe;
8. I-Turnip;
9. Utamatisi
10. Isikwashi;
11. Garlic.

Inyama kufanele ikhethwe inciphile, isuse kuyo isikhumba nezinsalela zamafutha. Ngesifo sikashukela, ungayinkukhu, iturkey, inyama yenkomo kanye nenyama yomvundla.

Imikhiqizo yobisi nemikhiqizo yobisi ingumthombo omuhle kakhulu we-calcium. Futhi, lokhu kudla kunomthelela omuhle ekusebenzeni kwepheshana lesisu. Imikhiqizo elandelayo iyamukelwa etafuleni likashukela:

• Ubisi luphelele;
• Ubisi lwesikhumba;
• Kefir;
• I-Ryazhenka;
• I-yogog;
• Ushizi wekotishi onamafutha amancane;
• Ushizi weTofu;
• Cream nokuqukethwe okunamafutha ka-10%.

Amaphaseji kufanele futhi abe khona ekudleni kwansuku zonke kweziguli, kodwa ukukhetha kwabo kufanele kusondelwe ngokucophelela, ngoba abanye bane-GI ephezulu kakhulu. Okulandelayo kuvunyelwe:

1. I-Buckwheat;
2. I-Perlovka;
3. Irayisi elinsundu;
4. Amabhali webhali;
5. Amagagasi aswelayo
6. I-Oatmeal (okungukuthi iphalishi, hhayi okusanhlamvu).

Ngokulandela le mithetho elula yokudla kwesifo sikashukela, isiguli sizogcina kalula amazinga kashukela egazini phakathi kwemikhawulo ejwayelekile.

Ividiyo ekulesi sihloko iveza iresiphi yemikhawulo yeklabishi nge-buckwheat.