Ukuqokwa konke kwemikhiqizo yokudla yesifo sikashukela kususelwa enkombeni ye-glycemic (GI) futhi, ngokususelwa kulokhu, imenyu yokudla ihlanganisiwe. I-GI ephansi, engezansi kuzoba okuqukethwe kwe-XE, okubhekwe nakho lapho kubalwa umthamo wokujova nge-insulin efushane.
Ukukhetha kokudla kwabanesifo sikashukela kukhulu kakhulu, okukuvumela ukuba upheke izitsha ezahlukahlukene, ngisho nama-dessert, kodwa ngaphandle koshukela. Imenyu yansuku zonke yesiguli kufanele ibe nemifino, izithelo nemikhiqizo yezilwane.
Inani lokudla okunesifo sikashukela kufanele okungenani kube kabili ngosuku futhi uqiniseke ukuthi ufaka izifundo zokuqala. Imininingwane izokwethulwa ngezansi - kungenzeka yini ukuthi udle isobho le-pea yesifo sikashukela sohlobo 2, izithako "eziphephile" zokulungiselela kwayo zikhethiwe futhi nomqondo we-GI uyacatshangelwa.
Umqondo we-GI
Umqondo we-GI ubhekisela kwisibalo njengesinkomba somphumela womkhiqizo ngemuva kokusetshenziswa kwaso ushukela wegazi. Lapho wehlisa inkomba ye-glycemic, uphephe umkhiqizo. Kukhona nemikhiqizo yokukhishwa inyumbazane, ngokwesibonelo, izaqathi, lapho inkomba engavuthiwe ingamayunithi angama-35, kodwa ebilisiwe ingaphezulu kwesilinganiso esivumelekile.
Ngaphezu kwalokho, inkomba ye-glycemic ithintwa indlela yokwelashwa okushisa. Kwabanesifo sikashukela, kwenqatshelwe ukuthosa ukudla futhi sisebenzise uwoyela omkhulu wemifino ekuphekeni. Akukho lusizi ezitsheni ezinjalo, kuphela i-cholesterol ephezulu namakhalori.
Inkomba ye-glycemic ihlukaniswe ngamazinga amathathu, ngokususelwa kuwo, ungagxila ekukhetheni okulungile kwemikhiqizo yokudla bese wenza indlela yokudla.
Izinkomba ze-GI:
- Kuze kufike kuma-50 PIECES - ukudla kuphephile kwabanesifo sikashukela futhi akukuthinti ukwanda koshukela wegazi.
- Kuze kufike kuma-70 PIECES - kuvunyelwe ukufaka imikhiqizo enjalo ngezikhathi ezithile ekudleni kweziguli.
- Ukusuka amayunithi angama-70 nangaphezulu - lokho kudla kungadala i-hyperglycemia, kungaphansi kokuvinjelwa okuqinile.
Ngokusekelwe kulokhu okungenhla, konke ukudla okunesifo sikashukela kufanele kulungiselelwe kusuka ekudleni okunenkomba ye-glycemic yayo engadluli amayunithi angama-50.
Imikhiqizo Yesobho Ephephile Yeshukela
Isobho le-pea lingalungiswa kokubili emanzini nasemhluzi wenyama, kepha akufanele kube namafutha. Ukuze wenze lokhu, ulethe inyama kubilili bese ukha amanzi. Le nqubo iyadingeka ukuqeda umkhiqizo wenyama kuma-antibiotics kanye namayeza okubulala izinambuzane, kanye nokususa umhluzi "owedlulele".
Kungcono ukungasebenzisi amazambane kanye izaqathe ekuphekeni, ngoba inkomba yabo ye-glycemic ingaphezulu kwesilinganiso. Uma usenqume ukufaka amazambane kusobho, khona-ke kufanele kufakwe emanzini abandayo, ngaphambili kusikwe izingcezu. Lokhu kuzosiza ukususa isitashi esiningi ngokweqile kumashubhu.
Isobho le-pea likashukela yinkambo yokuqala egcwele ezokwanelisa umzimba ngamavithamini namaminerali amaningi. Ngaphezu kwalokho, amachaphaza we-polka aqukethe i-arginine ebalulekile, efana nokusebenza kwe-insulin.
Imikhiqizo ene-GI ephansi (kufika ema-PIERES angama-50) angasetshenziselwa isobho le-pea:
- Peas eluhlaza okotshani nokuphuzi;
- Amapheya amasha aluhlaza;
- Broccoli
- Anyanisi;
- Leek;
- I-pepper emnandi;
- Garlic
- Imifino - iparsley, dill, basil, oregano;
- Inyama yenkukhu;
- Inyama yenkomo;
- ETurkey;
- Unogwaja inyama.
Uma isobho liphekwe emhluzi wenyama, khona-ke izinhlobo zenyama zikhethwe ezinamafutha amancane, kubalulekile ukususa amanoni nesikhumba kuzo.
Iresiphi Yesobho
Inhlanganisela efanelekileyo kakhulu yenyama nethanga yinyama yenkomo. Ngakho-ke kufanele upheke amasobho we-pea enyama yenkomo. Kungcono ukuthatha peas okusha futhi eqandisiwe ebusika.
Konke lokhu kuzonciphisa kakhulu isikhathi sokupheka, ngaphezu kwalokho, imifino enjalo iqukethe amavithamini namaminerali amaningi awusizo. Lesi sitsha singaphekwa sobabili esitofini nakuphekhe osebenza kancane, kwimodi ehambisanayo.
Kungcono ukungayenzi i-grill yesobho ukugwema ukwandisa okuqukethwe kwekhalori yesitsha ne-cholesterol. Ngaphezu kwalokho, lapho ukuthosa imifino ilahlekelwa izinto eziningi ezibalulekile.
Iresiphi yokuqala yesobho lethanga imnandi kakhulu, izodinga izithako ezilandelayo:
- Inyama enamafutha amancane - amagremu angama-250;
- Amapheya amasha (aqandisiwe) - 0.5 kg;
- Anyanisi - ucezu olu-1;
- I-dill ne-parsley - iqembu elilodwa;
- Ubhatata - izingcezu ezimbili;
- Garlic - 1 i-clove;
- Usawoti, upelepele omnyama - ukunambitha.
Okokuqala, amazambane amabili kufanele asikwe ku-cubes futhi afakwe emanzini apholile ubusuku. Okulandelayo, inyama yenkomo, amashubhu amasentimitha amathathu, ubilise kuze kuthambe kumhluzi wesibili (donsela amanzi abilayo wokuqala), usawoti kanye nopelepele ukunambitha. Faka uphizi namazambane, upheke imizuzu engu-15, bese ufaka ukuthosa bese ubila eminye imizuzu emibili phezu kokushisa okuphansi ngaphansi kwesivalo. Cola imifino bese uyithululela esitsheni ngemuva kokupheka.
Fry: nquma kahle u-anyanisi kanye gazinga emafutheni amancane emifino, uvuselele ngokuqhubekayo imizuzu emithathu, engeza ugarliki oqoshiwe bese ubila ngomunye umzuzu.
Iresiphi yesibili yesobho le-pea ifaka umkhiqizo ovunyiwe njenge-broccoli, ene-GI ephansi. Okokubanjiswa okumbili uzodinga:
- I-peas eyomile - amagremu angama-200;
- I-broccoli entsha noma eqandisiwe - amagremu angama-200;
- Ubhatata - ucezu olu-1;
- Anyanisi - ucezu olu-1;
- Amanzi ahlanziwe - ilitha eli-1;
- Amafutha emifino - 1 isipuni;
- I-dill eyomile ne-basil - isipuni esingu-1;
- Usawoti, upelepele omnyama - ukunambitha.
Hlambulula uphizi ngaphansi kwamanzi agobhozayo bese uthele ebhodweni lamanzi, upheke emlilweni ophansi imizuzu engama-45. Coba yonke imifino bese ubeka epanini lokuthosa elishisayo elinamafutha zemifino, upheke imizuzu emihlanu kuya kweyisikhombisa, uvuse ngokuqhubekayo. Usawoti kanye nopelepele imifino oyidingayo ngemuva kokuthosa. Imizuzu engu-15 ngaphambi kokupheka peas, engeza imifino ethosiwe. Lapho ukhonza isobho, ufafaze ngamakhambi omisiwe.
Isobho le-pea elinjalo nge-broccoli lingasebenza njengokudla okugcwele, uma kunothiswe ngama-crackers enziwe kusinkwa se-rye.
Iziphakamiso zokukhethwa kwezifundo zesibili
Ukudla kwansuku zonke kwesifo sikashukela kufanele kuhluka futhi kulinganiswe. Lokhu kufanele kufake izithelo, imifino kanye nemikhiqizo yezilwane. Lezi zidla kakhulu inqwaba yokudla - lokhu kuyimikhiqizo yobisi nobisi olunoshukela, kanye nezitsha zenyama.
Isibonelo, ama-cutlets enkukhu ashukela abanesifo sikashukela ane-GI ephansi futhi angakhonzwa bobabili ngesidlo sasemini nakusihlwa. Konke lokhu kungenxa yokuthi inkukhu ayikho ama-carbohydrate. Amaphrotheni kuphela angathinti ukwanda koshukela wegazi.
Umgomo oyinhloko ukupheka inyama egayiwe ngokwakho kusuka ebeleni lenkukhu ngaphandle kwesikhumba. Indlela yokwelashwa okushisa ivunyelwe ukuzikhethela ngokuthanda kwakho, kepha ukusika okushisiwe kuyasiza kakhulu.
Etafuleni likashukela, imidwebo yemikhiqizo elandelayo ivunyelwe:
- Okusanhlamvu - i-buckwheat, ibhali le-pearl, i-brown (brown) irayisi, iphalishi lebhali;
- Imifino - isitshalo seqanda, utamatisi, u-anyanisi, ugalikhi, i-zucchini, i-broccoli, upelepele lwensimbi, ukholifulawa, iklabishi, i-turnips, upelepele oluhlaza nokubomvu.
Ngokuvamile, izitsha eziseceleni zabanesifo sikashukela zingasebenza njengesidlo sakusihlwa uma zilungiselelwe kusuka emifino eminingana. Ngaphezu kwalokho, izitsha ezinjalo ngeke zidale ukukhuphuka koshukela kwegazi ebusuku, okuqinisekisa isimo esanelisayo sempilo yesiguli.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zephunga.
