Ukudla kohlobo lokuqala nesibili lwesifo sikashukela kufanele kuhluka futhi kufaka imifino, izithelo nemikhiqizo yezilwane - amaqanda, inyama, inhlanzi, ubisi nemikhiqizo yobisi. Konke lokhu kuqinisekisa ukunikezwa okugcwele kwamavithamini namaminerali abalulekile esigulini, okuqinisekisa ukusebenza okujwayelekile kwayo yonke imisebenzi yomzimba.
Ukukhetha kokudla kufanele kwenzeke ngokuya nge-glycemic index (GI), ekhombisa umphumela womkhiqizo ushukela wegazi. Kukhona imikhawulo kokubili ezithelweni nakwimifino, nakwimikhiqizo evela ezilwaneni.
Inani lama-apula sikashukela alinakulinganiselwa. Bacebile ngamavithamini nangamaminerali amaningi, okunomthelela ekuqiniseni amasosha omzimba futhi abe nomphumela omuhle wenzelwa umzimba wonke.
Ngezansi sizocubungula umqondo we-GI, amanani we-apula akhonjisiwe, izindlela zokupheka ze-apula jam, ukugcotshwa nezinye izitsha zinikezwa, ngaphandle kokusebenzisa ushukela
Inkomba ye-glycemic ye-apula
I-GI ikhombisa umphumela womkhiqizo ushukela wegazi ngemuva kokuwudla, lapho uphansi, kuphephile ukudla. Ukwanda kwalesi sikhombisi kungathinteka ekuthambekeni kwesitsha nokwelashwa kwalo kokushisa.
I-Apple GI emisha ingama-30 amayunithi, ngakho-ke kuvunyelwe ukuyifaka ekudleni kwansuku zonke kwesifo sikashukela. Kepha i-apula puree ngaphandle koshukela ingafinyelela ama-65 PIECES, okungathinta ukwanda kwe-glucose yegazi.
Konke lokhu kungenxa yokuthi nokuvumelana okungaguquki, izithelo ziphulukana ne-fiber, ebhekene nokugeleza komfaniswano kweglucose kuye egazini. Ngakho-ke, uma kunqunywe ukuthi kudliwe i-applesauce ngaphandle koshukela, isilinganiso saso sansuku zonke akufanele sidlule amagremu ayi-100. Ukudla kwenziwa kangcono kakhulu ekuseni, lapho umsebenzi womzimba womuntu usuphezulu, ozokwenza lula ukutholwa koshukela wegazi.
Inkomba ye-GI ihlukaniswe izigaba ezilandelayo:
- Kufika kuma-50 PIECES - imikhiqizo ayibeki usongo emazingeni ajwayelekile kashukela.
- Kufika kuma amayunithi angama-70 - ukudla kungafakwa ekudleni kuphela ngezikhathi ezithile nasezingxenyeni ezincane.
- Ukusuka kuma-70 PIECES nangaphezulu - lokho kudla kuvusa i-hyperglycemia, uma kungenjalo kufakwe i-insulin ye-ultrashort.
Ngokuya kulezi zinkomba, ukudla kukashukela kufanele kukhethwe.
Izitsha ze-Apple
Ukusuka kuma-apula, ungapheka izitsha ezahlukahlukene - ama-jams, jellies, i-marmalade bese ubhaka ehovini noma ekuphekeni kancane. Indlela yokugcina yithandwa kakhulu yisifo sikashukela futhi igcina amavithamini namaminerali amaningi ezitsheni.
Ama-apula abhakwe angaphekwa uju. Ama-diabetes ayanconywa ama-chestnut, i-acacia noju lwasemeni. Ezinhlotsheni ezinjengalezi, okuqukethwe okuncane kweglucose, i-GI yabo ayidluli ama-PIERES angama-65. Kepha umkhiqizo wokugcina izinyosi uvaliwe.
Uma ukulungiswa kwempahla kulungisiwe, khona-ke isithako esifana noshukela sithathelwa indawo uju noma i-sweetener, njenge-stevia. Isimo sansuku zonke sesitsha akufanele sibe ngaphezulu kwama-gramu ayi-100.
Okulandelayo izindlela zokupheka ze-apula:
- Ujamu;
- Ujamu;
- Amazambane abunjiwe.
Ungadliwa
Iresiphi elula kunazo zonke yi-applesauce ngaphandle koshukela, ungayiphunga nge-sweetener uma ukhetha i-acidic yezithelo ezinhlobonhlobo. Ama-apula akhonkxwe kusuka kumaphakathi no-peel, asikwe izingxenye ezine.
Faka ama-apula epanini bese uthela amanzi ukuze amboze izithelo kancane. Simmer ngaphansi kwesivalo imizuzu engama-30 kuye kwengama-35. Ngemuva kokufaka i-sweetener noma isipuni esisodwa soju, shaya ama-apula ngo-blender noma usike ngesihlungo.
Ijamu ye-apula engenashukela inggoqulwa ezimbizeni ezifakwe inzalo futhi igcinwe endaweni emnyama, epholile unyaka. Ukulungiselela uzodinga:
- Apula - 2 kg;
- Amanzi ahlanziwe - 400 ml.
Ukusuka kuma-apula, susa umnyombo bese uthathe ama-cubes, uthele amanzi epanini bese ufaka ama-apula. Pheka ngemuva kokubilisa imizuzu engamashumi amabili. Hlulela izithelo ngokuqhubekayo ukuze zingashisi phansi kwepani. Ngemuva kokuzivumela ukuba zipholile futhi zidlule ngesihlungo noma zishaye nge-blender.
Faka isigaxa sama-apula emlilweni ophansi futhi upheke kuze kube uqweqwe. Beka ujamu ezitsheni ezake zenziwa inzalo bese ugoqa zamabhodwe. Pheqa amathini bese umboza ngengubo. Ngemuva kosuku, zidlulisele endaweni emnyama nepholile.
Ijamu yamahhabhula engenawo ushukela ilungiswa kusetshenziswa ubuchwepheshe obufana nobunqamu. Ungacebisa ukunambitheka kwe-apula usebenzisa izithelo zomawolintshi. Vunyelwe kushukela futhi bonke bane-GI yama-unit angama-50. Izithako ezilandelayo ziyadingeka nge-jam:
- Apula - 3 kg;
- I-Orange - izingcezu ezi-3;
- Amanzi ahlanziwe - 600 ml.
Ama-apula we-peel, amawolintshi kanye nembewu, bese uwaquma ku-blender. Thela amanzi epanini bese ufaka i-puree yezithelo. Pheka, uvuse ngokuqhubekayo imizuzu emihlanu.
Goqa i-apula-orange jam ibe izimbiza ezifakwe inzalo. Impilo yamashalofu ephezulu yizinyanga eziyi-12.
Amanye ama-dessert
Kuyiphutha ukukholelwa ukuthi imenyu enoshukela omkhulu ayifaki ama-dessert ekudleni kwansuku zonke. Lokhu akusho ukuthi ungadla amaswidi namakhekhe. Isiguli sizolungiselela kalula ukudla okumnandi ngaphandle koshukela ekhaya, sinciphise okuqukethwe kwe-carbohydrate kufinyelele ezingeni elamukelekayo.
Isidlo sasekuseni esimnandi sinikezwa nge-souffle ye-curd, ephekiwe imizuzu eyi-10 kwi-microwave. Izithelo ezikhonjiswe kuresiphi zivunyelwe ukushintshwa ngokuya ngokuthanda kwakho, kepha ungakhohlwa ngenkomba ye-GI.
Izithelo zesoufflé, umuntu onesifo sikashukela angazikhetha - ama-apula, ithini lamapheya, ama-raspberries, ama-blueberries, ama-sitrobheli, ama-sitrobheli, amapetshisi noma ama-apricots. Zingahlanganiswa futhi.
Kwi-soufflé ye-curd, izithako ezilandelayo ziyadingeka:
- Ushizi wekotishi ongenawo amafutha - amagremu angama-300;
- Iqanda elilodwa ne-protein eyodwa;
- I-Apple - ucezu olungu-1;
- Pear - ucezu olungu-1;
- UVanillin - esicongweni sommese;
- I-Sweetener - ukunambitha, kepha ungakwenza ngaphandle kwayo uma izithelo zimnandi.
Okokuqala, iqanda, amaprotheni, i-vanillin kanye ne-cottage shizi eshaywa nge-blender noma nge-mixer kuze kufakwe isisindo esiningi, uma sifisa, isunifayili, i-stevia. Izithelo zithwetshiwe futhi zingumgogodla, zisikwe ezingxenyeni zamasentimitha amathathu. Hlanganisa zonke izithako bese uhlanganisa. Dlulisela esitsheni bese ufaka i-microwave imizuzu emi-5 - 7. I-curd soufflé ibhekwa njengemi ngomumo lapho isisindo sikhuphuke kakhulu futhi sesiqina.
Ngaphezu kwalokho, ama-dessert angenawo ushukela angaba njengamakhekhe, ama-pancake, amakhekhe, ama-jellies, ama-marmalade namakhekhe, isibonelo, amazambane. Ngaso leso sikhathi, imikhiqizo kafulawa ilungiswa kuphela kusuka ku-rye noma ku-oat kafulawa.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zama-apula emzimbeni womuntu.
