Ngokwesifo sikashukela sohlobo 2, umuntu kudingeka ukuthi alandele imithetho eqinile ekudleni nasekukhetheni imikhiqizo. Esigulini, lokhu kusebenza njengokwelashwa okuyisisekelo futhi kuxwayisa ukuguqulwa kohlobo lwesibili kuya kokuncika kwe-insulin, uhlobo lokuqala.
Lapho kwenziwa ukudla, umuntu kufanele anake inkomba ye-glycemic index (GI) yemikhiqizo nemithetho yokwelashwa kwawo okushisa. Kwabanesifo sikashukela, ukudla kufanele kube nenani elincane lama-carbohydrate futhi kube nekhalori ephansi, ngoba abaningi banamafutha amakhulu.
I-Omelet enesifo sikashukela ayivunyelwe kuphela, kepha iphinde yanconywe njengesidlo sasekuseni esigcwele noma isidlo sakusihlwa. Ukunambitheka kwawo kungahlanzwa kusetshenziswa imifino nenyama. Lo mbhalo uzochaza nge-GI nezindinganiso zayo ezamukelekayo zabanesifo sikashukela. Ngalesi sisekelo, kukhethwe imikhiqizo eyengeziwe yokulungiswa kwama-omeletti, kwethulwa izindlela zokupheka, kanti nama-omeleette esinkwa nawo ayabhekwa.
Inkomba ye-Glycemic
Inkomba ye-glycemic iyinkomba yedijithali yomphumela womkhiqizo ngemuva kokusetshenziswa kw ushukela wegazi, okukuaphansi, ukudla kuphephile kumuntu onesifo sikashukela. Kufanele unake njalo imikhiqizo ye-GI, ukuze ungalimazi empilweni.
Isikhombi sesibili esibalulekile amayunithi esinkwa.
Zibonisa inani lama-carbohydrate ekudleni. Iziguli eziningi ziyazibuza - unamalunithi amangaki wesinkwa? Ine-XE eyodwa. Lesi yinkomba esincane esincane.
Izinkomba ze-GI zihlukaniswe:
- Kuze kufike kuma-50 PIERES - ukudla akuphazamisi ushukela wegazi;
- Kufika kuma-70 PIERES - ukudla ngezikhathi ezithile kungafakwa ekudleni, okungcono ekuseni;
- Ukusuka amayunithi angama-70 nangaphezulu - imikhiqizo ivusa ukwanda okukhulu koshukela wegazi.
Ngaphezu kwalokho, inkomba yokwelashwa okushisa iyathinteka nezindlela zokwelashwa okushisa kwemikhiqizo. Ngesifo sikashukela, ungapheka izitsha ezifana nalezi:
- Kwabashadikazi;
- Ubilise;
- E-grill;
- Kumpheki ohamba kancane;
- Ku-microwave.
Ukuhambisana nale mithetho engenhla kuqinisekisa isiguli inkomba ezinoshukela.
Imikhiqizo ye-Omelet evunyelwe
Ungacabangi ukuthi i-omelet ilungiselelwe kuphela ukusuka kumaqanda nobisi. Ukunambitheka kwayo kungahluka ngemifino, amakhowe nemikhiqizo yenyama. Into esemqoka ukuthi bonke banokuqukethwe okuphansi kwekhalori kanye ne-GI.
I-omelet elungiselelwe kahle izoba isidlo sasekuseni esihle kakhulu noma isidlo sakusihlwa esiguli esinesifo sikashukela. Ungayipheka njengesitshizi noma gazinga epanini lokusetshenziswa kancani kawoyela wemifino. Indlela yokuqala iyancamela umuntu onesifo sikashukela, ngakho-ke esitsheni kunenani elikhulu lamavithamini namaminerali alusizo.
Ukulungiselela ama-omeleteni, kuvunyelwe ukusebenzisa imikhiqizo enjalo ene-GI ephansi nokuqukethwe kwekhalori:
- Amaqanda (hhayi ngaphezulu kwesisodwa ngosuku, njengoba isikhuphasha siphethe i-cholesterol eningi);
- Ubisi luphelele;
- Ubisi lwesikhumba;
- Ushizi weTofu;
- I-fillet yenkukhu;
- Turkey
- Isitshalo seqanda
- Amakhowe;
- I-pepper emnandi;
- Leek;
- Garlic
- Utamatisi
- Ubhontshisi oluhlaza;
- Ikholifulawa;
- Broccoli
- Isipinashi
- UParsley;
- Dill.
Izithako zingahlanganiswa ngokuya ngokuthanda kwakho ukunambitheka komuntu onesifo sikashukela.
Ungadliwa
Ngezansi kuzokwethulwa izindlela eziningi ezizokwanelisa ukunambitheka kwegourmet ethandwa kakhulu. Umuntu onesifo sikashukela uzothatha kalula i-omelet ehlangabezana kahle nezinketho zakhe zokunambitha. Zonke izitsha zine-GI ephansi, okuqukethwe okuphansi kwe-carbohydrate nokuqukethwe okusanhlamvu okusanhlamvu. Ama-omelet anjalo angadliwa nsuku zonke, ngaphandle kokuchitha isikhathi esiningi ekuzilungiseleleni kwawo.
I-omele yesiGreek ihlukaniswa ukunambitheka kwayo okubucayi, kuyilapho inokuqukethwe okuphansi kwekhalori. Ilungiselelwe ngokufakwa kwesipinashi, esivele eside sabonwa eYurophu ngenxa yokuqukethwe kwamavithamini namaminerali amaningi.
Ukuyilungisa, uzodinga izithako ezilandelayo:
- Amagremu ayi-150 wesipinashi esisha;
- Amagremu ayi-150 e-champignon entsha noma i-oyster mushroom;
- Wezipuni ezimbili zika tofu ushizi;
- I-anyanisi eyodwa encane;
- Abelungu abathathu beqanda.
- Ukupheka uwoyela wokuthosa;
- Amahlumela ambalwa weparsley ne dill;
- Usawoti, upelepele omnyama womhlabathi.
Sika u-anyanisi kanye namakhowe bese uwathululela epanini elishisayo, ubilise emlilweni ophansi imizuzu emihlanu. Kufanele kuqashelwe ngokushesha ukuthi amanzi amancane kufanele afakwe ku-oyela yemifino lapho uthosi. Ngemuva kokuthosa, faka ingxube yemifino epanini bese uhlangana namaprotheni. Bese uyifaka emlilweni futhi, engeza ushizi we-tofu oqoshiwe, isipinashi uhlanganise, usawoti kanye nopelepele ukunambitha. Pheka ukushisa okuphansi ngaphansi kwesivalo. Khonza ngokulungisa i-omelet yamaGreek ngamakhambi.
Ayikho iresiphi engasebenziseki futhi emnandi ye-omelette nge-broccoli ne-tofu ushizi. Kuyavela ukuthi muhle kakhulu. Ukuhanjiswa okune kuzodinga lezi zithako ezilandelayo:
- Isipuni esisodwa samafutha yemifino;
- Amagremu angama-200 e-broccoli;
- I-anyanisi eyodwa ephakathi;
- Amaqanda amathathu;
- Amagatsha ambalwa dill ne-parsley;
- Usawoti, upelepele omnyama womhlaba - ukunambitheka.
- Amagremu ayi-100 of ushizi onamafutha amancane.
Ukuqala, gazinga i-broccoli oqoshiwe oqoshiwe kanye no-anyanisi emasondweni omlilo phezu komlilo omkhulu, kungcono ukukwenza lokhu epanini, bese ufaka amanzi amancane ku-oyela yemifino. Pheka imizuzu emihlanu, uvuse ngokuqhubekayo.
Hlanganisa amaqanda ngosawoti kanye nopelepele omnyama, shaya kuze kwakheke igwebu le-fluffy. Ungasebenzisa i-whisk, kepha ukuxuba noma i-blender kuleli cala kungaba yindlela engcono kakhulu. Thela ingxube yeqanda emifino ethosiwe epanini, uyithulule ngokulinganayo ebusweni. Pheka ukushisa okuphakathi imizuzu emibili kuya kwemithathu. Fafaza i-omelet noshizi, uqale ngokuyichoboza ngezandla zakho. Pheka eminye imizuzu emihlanu ukushisa okuphansi ngaphansi kwesivalo.
Kuyadingeka ukubheka ubukhazikhazi be-omelet lapho bukhuphuka, ngakho-ke inqubo yokupheka isiqediwe. Fafaza isidlo esiphelile ngamakhambi.
Khonza i-omelette ishise ize ibe "crouches".
Yini i-omelet ene?
Njengoba kushiwo ngaphambili, amaqanda aqhekeziwe angaba isidlo esiphelele. Kepha kuvunyelwe ukusebenzela inyama noma izitsha eziyinkimbinkimbi eziseceleni. Ngokuvamile, izitsha eziseceleni yemifino kwabanesifo sikashukela kufanele zithathe ingxenye enkulu yokudla, ngoba yizo ezalisa umzimba ngamavithamini namandla.
Njengesitsha esisehlangothini, imifino ethosiwe ilungele i-omelet elula (eyenziwe ngamaqanda nobisi). Zingahleleka ngokuya ngezinketho zokunambitheka zikashukela. ukuphathwa kokushisa okunconyiwe - okuphekwe futhi okuphekwe kancane, ngakho-ke imifino izogcina inani elikhulu lezinto ezibalulekile zokulandela.
Kumpheki ohamba kancane, ngokwesibonelo, ungapheka i-ratatouille. Izodinga imikhiqizo enjalo:
- Isitshalo seqanda esisodwa;
- Ama-pepper amabili amnandi;
- Utamatisi amabili;
- I-anyanisi eyodwa;
- Ama-clove ambalwa kagalikhi;
- I-150 ml yejusi utamatisi;
- Isipuni esisodwa samafutha yemifino;
- Usawoti, upelepele omnyama ukunambitha;
- Amahlumela ambalwa dill neparsley.
Sika isitshalo seqanda, utamatisi no-anyanisi ube amasongo, upelepele ube yimichilo. Faka imifino esitsheni se-multicooker noma i-stewpan eyindilinga (uma i-ratatouille izophekelwa kuhhavini), ngemuva kokugcoba phansi ngamafutha zemifino. Usawoti kanye nopelepele imifino.
Ukuze ulungiselele isoso, hlanganisa ujusi wamatamatisi negalikhi, odlulwe ngopende. Thela usoso ngemifino bese usetha imodi yokuhambisa imizuzu engama-50. Lapho usebenzisa i-oveni, bhaka i-ratatouille ekushiseni okungu-150 ° C imizuzu engama-45.
Imizuzu emibili ngaphambi kokupheka, ufafaze ngamakhambi oqoshiwe.
Imihlahlandlela ejwayelekile yokudla okunempilo
Wonke umuntu onesifo sikashukela kufanele azi ukuthi imenyu kashukela ophezulu kufanele ibe nokudla okuphansi kakhulu ku-GI. Esikhathini sikashukela sohlobo lokuqala, lokhu kuzovikela umuntu ekujovweni okungeziwe nge-insulin, kodwa kuhlobo lwesibili ngeke kuvume ukuthi lesi sifo singene kwifomu elincike ku-insulin.
Izindlela zokupheka ze-omelet ezethulwe ngenhla zilungele ukudla kwesifo sikashukela, ngenkathi kugcwala umzimba ngamavithamini namandla isikhathi eside.
Ividiyo ekulesi sihloko iveza iresiphi ye-omelet yasendulo ngaphandle kokuthosa.
