Nganoma yiluphi uhlobo lwesifo sikashukela, umuntu kufanele alandele imithetho ekhethekile yokudla okunempilo. Ohlelweni lwesibili - ukudla kuyindlela eyinhloko yokwelapha, kanti kokuqala - ukusizakala. Ukukhetha okuhle kokudla nokuzilungiselela kwalo kuzogcina amazinga kashukela egazi avamile futhi kuvikele isiguli kumthamo we-insulin ongafanele.
Akufanele ucabange ukuthi ithebula leshukela likashukela limpofu impela, kunalokho, uhlu lokudla oluvunyelwe luningi futhi ungalungisa izitsha eziningi kubo. Into esemqoka ukukhetha ukudla okunenkomba ephansi ye-glycemic index (GI).
Ukudla komuntu onesifo sikashukela kufanele kufake inani elikhulu lezithelo nemifino. Noma kunjalo, isilinganiso sokusetshenziswa kwezithelo sivunyelwe enanini lama-gramu ayi-200 ngosuku. Kepha imifino ingasetshenziswa njengamasaladi nezitsha eziyinkimbinkimbi eziseceleni.
Enye yemifino enhle iklabishi. Le ndatshana izonikeza izindlela zokupheka ama-schnitzels nge-iklabishi, i-casseroles, iklabishi eligxiliwe, namasaladi ahlukahlukene. Ngaphezu kwalokho, kuzobhekwa umqondo we-glycemic index, futhi ngayo, izithako zezitsha zesifo sikashukela zikhethiwe.
Inkomba ye-Glycemic nezinzuzo zeklabishi
Umqondo we-GI ukhombisa ngemibandela yedijithali umphumela womkhiqizo wokudla ngemuva kokusetshenziswa kwawo emazingeni kashukela egazini.
Yehlisa isikolo, iphephe nokudla. I-GI iyathinteka nendlela yokupheka kanye nokuvumelana kwesitsha esizayo.
Ngakho-ke, uma izithelo nemifino zilethwa ku-puree, khona-ke i-GI yabo iyanda, ngenxa yokuntuleka kwefayibha, ebambezela ukuhamba kweglucose egazini.
Kufanele wazi izinkambiso ze-GI, zingokulandelayo:
- Kuze kufike kuma-50 PIECES - imikhiqizo ayifaki usongo ekunyukeni ushukela;
- Kufika kumayunithi angama-70 - kufanele ngezikhathi ezithile ufake ukudla okunjalo ekudleni kwakho;
- Ukusuka amayunithi angama-70 nangaphezulu - imikhiqizo enjalo ayivunyelwe.
Ukusetshenziswa kweklabishi yasolwandle kanye nomhlophe kukashukela akunqatshelwe, njengoba isilinganiso sabo sishintsha kancane. Iklabishi ngokwalo linezakhiwo eziwusizo zomzimba:
- Kwandisa ukungatheleleki kwezifo ezahlukahlukene;
- Ivimbela ukuthuthukiswa kwe-atherosulinosis;
- Kuholela ekwakhiweni okuvamile kwe-insulin yemvelo;
- Yehlisa ushukela wegazi;
- Yehlisa umfutho wegazi;
- Kuvimbela ukukhuluphala;
- Kwejwayelekile ukuhamba kwegazi.
Konke ukusetshenziswa kweklabishi kukwenza kubaluleke etafuleni likashukela.
Ukusuka kwiklabishi emhlophe, ungapheka isaladi entsha, ezobe inothile ngamavithamini nangamaminerali. Kepha futhi, lo mkhiqizo usetshenziswa kwezinye izindlela eziningi zokupheka - lawa ngama-schnitzels kanye nama-casseroles.
Ukulungiselela izitsha zeklabishi, ungadinga lezi zithako (zonke zinama-GI aphansi):
- Iklabishi emhlophe;
- I-rye kafulawa;
- Amaqanda
- Utamatisi
- UParsley;
- Dill;
- Inkukhu enesihlahla (eyenziwe ngumbumba ongenasikhumba);
- Dill;
- Anyanisi;
- Ubisi
- Cream kuze kufike ku-10% wamafutha;
- Irayisi elinsundu (elimhlophe ngaphansi kokuvinjelwe).
Lolu hlu lwemikhiqizo lune-GI ephansi, ngakho-ke ukusetshenziswa kwawo ngeke kuthinte izinga likashukela wegazi lesiguli sikashukela.
I-Schnitzel
Iklabishi schnitzel yabanesifo sikashukela liphekwa ngokushesha futhi kalula.
Isitsha esinjalo sinokuqukethwe okuphansi kwekhalori, kepha ekunambithekeni kungancintisana kalula nokudla komuntu ophilile.
Kungcono ukukhetha iklabishi encane, iqukethe inani elikhulu kakhulu lamavithamini namaminerali asebenzayo.
Ukulungiselela ukuhanjiswa okuhlanu oyodinga:
- Ikhilogremu elilodwa iklabishi;
- Iqanda elilodwa;
- I-rye noma i-oat ufulawa ama-gramu ayi-150;
- Amafutha emifino - 50 amagremu;
- Dill;
- UParsley;
- Isipuni esisodwa sobisi;
- Usawoti
Okokuqala udinga ukuhlanza iklabishi kusuka emaqabunga amabi namavila, usike umnyombo (isiphunzi), bese ucwilisa imifino emanzini abilayo anosawoti bese upheka kuze kuphekwe uhhafu. Ngemuva ufake i-colander bese ukhipha amanzi.
Ngalesi sikhathi, ngenkathi iklabishi ligobhoza, kuyadingeka ukuhlanganisa iqanda nobisi. Hlakaza iklabishi ephekiwe ibe ngamaqabunga bese uyiphulula ngesando sekhishini. Songa amaqabunga amabili, ubanikeze ukwakheka okusaqanda, gxobhoza kufulawa we-rye, bese ucwilisa iqanda ngobisi uphinde ufulawa. Fry epanini, mhlawumbe ngokufakwa kwamafutha namanzi. Khonza i-schnitzel enjalo ingahlotshiswa nge-sprig ye-parsley ne dill.
Isaladi yemifino izoba yisitsha esihle secala se-schnitzel.
Casseroles kanye cutlets
Kukhona izindlela zokupheka eziyinkimbinkimbi, njengeklabishi ne-casseroles yenyama, ezidinga ukusetshenziswa kwehhavini. Isitsha esinjalo singasebenza njengesidlo sakusihlwa esigcwele uma sinikwa isaladi le-vithamini (isipinashi, utamatisi, u-anyanisi, onongwe ngejusi kalamula).
Sika u-anyanisi kanye gazinga kuze kube sobala, bese uthela inyama egayiwe, indawo kanye nopelepele bese ubila phezu kokushisa okuphansi kuze kuphekwe. Kungcono ukushisa ukugcwaliswa kwenyama ngaphezulu kokushisa okuphansi ngenani elincane lamafutha zemifino ngokufakwa kwamanzi.
Cola kahle iklabishi emhlophe kanye gazinga epanini elihlukile, usawoti kanye nopelepele. Isimiso sokupheka sifana nenyama egayiwe. Endishini ehlukile, shaya amaqanda bese uthele ingxenye yengxube eklabishi. Hlanganisa amaqanda asele nokugcwaliswa kwenyama ebunjiwe.
Gcoba phansi kwesitsha sokubhaka ngamafutha kajongilanga bese ufafaza ngofulawa, ukuze kuthathe amafutha ngokweqile. Ngezansi, usakaze ingxenye yesisindo seklabishi ebilisiwe, bese uthela kuyo yonke i-150 ml yekhilimu, ungqimba olandelayo - inyama enamakhasi, bese iklabishi uthele ukhilimu osele. Fafaza i-casserole yesikhathi esizayo nge-dill ebunjiwe kanye neparsley. Preheat kuhhavini ku-150 C bese ubhaka isigamu sehora.
Ukuyilungiselela uzodinga:
- 500 amagremu eklabishi elimhlophe;
- Amagremu angama-500 enkukhu noma i-turkey mincemeat (upheke ngokuzimele kusuka enyameni engenamafutha ngaphandle kwesikhumba);
- I-anyanisi enkulu eyodwa;
- Amaqanda amabili enkukhu;
- 300 ml ukhilimu ama-10%;
- Amafutha omifino ukuthambisa isikhunta;
- I-isipuni esisodwa se-rye noma i-oatmeal (i-oatmeal ingenziwa ekhaya ngokuquma okusanhlamvu ku-blender);
- I-dill ne-parsley;
- Usawoti;
- I-pepper emnyama emnyama.
I-casserole enjalo ingaba isidlo esiphelele esihle kakhulu, ikakhulukazi uma ngaphezu kwalokho ukhonza isaladi yevithamini (iresiphi inikezwe ngenhla).
Ngokuvamile, ukunakwa okukhethekile kufanele kukhokhwe kuma-coleslaw, ngoba angafakwa ekudleni kwansuku zonke kwesifo sikashukela. Isaladi ngeklabishi nobhontshisi kulungiswa ngokuya ngale ndlela yokupheka:
- Iklabishi emhlophe - 500 amagremu;
- Ubhontshisi obilisiwe - amagremu angama-300;
- I-sunflower noma i-linseed oil - 1 isipuni;
- I-anyanisi - 1 pc .;
- I-pepper emnandi - 1 pc .;
- Imifino.
Sika kahle iklabishi, usike pepper sibe yimichilo, usike imifino. Hlanganisa zonke izithako, usawoti kanye nenkathi ngamafutha, uma kufiswa, isaladi lingafafazwa ngejusi kalamula.
Ungavuselela nokudla ngokulungiselela ama-cutlets weklabishi kwabanesifo sikashukela, okuthi, ngenxa yemifino ekuyiresiphi, izoba namanzi kakhulu. Ama-cutlets uzodinga:
- Inyama yenkukhu noma ye-turkey (yenze ngokwakho) - 500 amagremu;
- Iqanda - 1 pc .;
- Isinkwa se-rye - izingcezu ezi-3;
- I-anyanisi - 1 pc .;
- Usawoti;
- I-pepper emnyama emnyama;
- Iklabishi emhlophe - 250 amagremu.
Cola iklabishi kahle, usike u-anyanisi ku-cubes, uhlanganise imifino nenyama nengulube, usawoti kanye nopelepele. Faka isinkwa se-rye ngobisi noma emanzini lapho igxobhoza, gxobhoza amanzi kuyo bese udlula nge-grinder yenyama noma ugaye nge-blender. Hlanganisa isisindo sesinkwa nenyama nengulube. Ifomu le-cutlets kanye nomusi imizuzu engama-25, uwaguqule kube kanye. Ngokuzithandela, ungahola ama-cutlets ku-rye noma i-oatmeal.
Le ndlela yokupheka ilusizo kakhulu kwabanesifo sikashukela.
Izitsha eziseceleni zemifino
Izitsha eziseceleni zemifino zabanesifo sikashukela zibalulekile etafuleni lokudla, futhi ungazipheka hhayi kuphela kwiklabishi elimhlophe.
Imifino eminingi inama-GI aphansi, kepha ngesikhathi esifanayo aqukethe amavithamini amaningi kanye namaminerali awusizo emzimbeni.
Ngokunakekela, izaqathi kufanele zifakwe ekudleni, yize zisesimweni esingavuthiwe inkomba yazo zingama-35 kuphela amayunithi, kodwa ngefomathi ebilisiwe ikhuphukela esimweni esingamukeleki samayunithi angama-85. Kunconywa izitsha eziseceleni zemifino ukuba zidluliselwe emanzini, ngenani elincane lamafutha zemifino, ngokomqondo, ongakwenza ngaphandle kwawo.
Kwimifino, ukulungiselela izitsha eziseceleni, okuvunyelwe okulandelayo (nge-GI kuze kufike ema-50 PIECES):
- Utamatisi
- Anyanisi;
- Isitshalo seqanda
- Imililo
- Amapheya;
- Ubhontshisi
- Amakhowe;
- Garlic
- Broccoli
- Ikholifulawa.
Yonke imifino engenhla ingabiliswa, ihlanganiswe ngokuya ngokuthanda kwakho.
Izinzuzo iklabishi
Izici ezinhle zeklabishi elimhlophe zichazwe ngenhla, kodwa futhi kukhona ikholifishi kanye nolwandle i-kale, yize eyokugcina kungeyona eyeqembu lemifino. Noma kunjalo, kufanele anikezwe ukunakwa okukhethekile.
Umkhiqizo onjenge-seaweed yesifo sikashukela ubaluleke kakhulu emzimbeni wesiguli. Inama-asidi e-organic, amavithamini kanye nezinto ezimbalwa zokulandela umkhondo. Amanzi asolwandle acebile nge-iodine.
Ngokuvamile, kunomthelela omuhle kwimisebenzi enjalo kusifo sikashukela:
- Kuthuthukisa ukumelana nomzimba ezifweni ezahlukahlukene;
- Ivimbela ukuthuthukiswa kwe-atherosulinosis;
- Kuthuthukisa uhlelo lwenhliziyo;
- Igcizelela umfutho wegazi;
- Kuthuthukisa uhlelo lwe-endocrine jikelele.
Ukudla okuvumelekile kwansuku zonke kohlobo lwesifo sikashukela akufanele kudlule amagremu angama-300. Ngosizo lwayo, ungakha izindlela zokuphumula ezilula futhi ezigaya kalula, ngokwesibonelo, unikela nge-sea kale ngeqanda noma iqanda elibilisiwe.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zeklabishi yesifo sikashukela.
