Ukudla komuntu onesifo sikashukela kunokulinganiselwa okuthile. Konke lokhu kuyadingeka ukuze ushukela wegazi uphakathi kwemikhawulo ejwayelekile. Ukukhethwa kokudla kwesifo sikashukela kuya ngeyunithi yesinkwa (XE) ne-glycemic index (GI). Yehlisa i-GI, yehlise i-XE esitsheni esiphekiwe.
Umqondo we-XE wethulwa ngabezempilo baseJalimane, lesi sibalo sikhombisa inani lama-carbohydrate ekudleni. Lokhu kusiza umuntu onesifo sikashukela ukubala isilinganiso sakhe sansuku zonke hhayi ukudonsa ushukela wegazi. Uhlu lwemikhiqizo evunyelwe selubanzi impela, futhi kuyiphutha ukucabanga ukuthi ukudla kwesiguli sikashukela, kungakhathalekile ukuthi luhlobo luni, luzoba lincane.
Wonke umuntu onesifo sikashukela uyazi ukuthi ilayisi elimhlophe linqatshelwe ekudleni okunesifo sikashukela, kodwa lokhu akusho ukuthi kufanele wenqabe isidlo esinjenge-pilaf. Ungangena esikhundleni selayisi elimhlophe nelayisi elinsundu bese ulandela imithetho yemikhiqizo yokupheka, khona-ke lokhu kudla kuzobe kuphephile futhi ushukela wegazi uzohlala uvamile.
Umqondo we-GI nezinkambiso zawo kuzocatshangelwa ngezansi, ngokusho kwalezi zinkomba, ukudla okuphephile kwe-pilaf kukhethiwe, kumnandi futhi, okubaluleke kakhulu, kunikezwa izindlela zokupheka ezizosiza ukwehlisa ushukela wegazi.
Inkomba ye-Glycemic
Umkhiqizo ngamunye une-GI, ekhombisa umphumela womkhiqizo ngemuva kokusebenzisa ushukela wegazi, wehlise inani, kuphephe ukudla kwabanesifo sikashukela. Iyunithi yesinkwa nayo incike kuleli nani, nayo izoba yincane impela uma i-GI ingafiki ezingeni lamayunithi angama-50.
Futhi kwenzeka ukuthi isiguli sihambisana nazo zonke izincomo ze-endocrinologist ekudleni, kepha ushukela wegazi sehlile futhi umbuzo uphakama - kungani? Lokhu kungahle kubangelwe ukuthi iphoyinti elikhulu le-insulin lalikhishwe ngaphambilini, "elenza" ushukela wehlise. Yini okufanele uyenze kuleli cala? Uma ushukela usengawa, khona-ke kufanele udle kahle, isibonelo, i-pilaf kuzoba inketho enhle, kepha kusuka ekudleni okuphekwe nge-GI ephansi.
Zingaki izinkomba ezijwayelekile ze-GI? Ngokuvamile, amanani ahlukaniswe izigaba ezintathu, okungukuthi:
- Kuze kufike kuma-50 PIECES - imikhiqizo iphephile futhi ayibangeli ukwanda kwamazinga kashukela egazini.
- Kufika kumayunithi angama-70 - ukudla kuyivelakancane etafuleni likashukela. Ukudla okunjalo kungenzeka kube okuhlukile ekudleni kunokuba umthetho.
- Ukusuka amayunithi angama-70 nangaphezulu kwenqatshelwe.
Indlela yokwelashwa okushisa yokudla ibuye ithinte nezinzuzo zezinga lokudla noshukela. Iziguli eziningi ziyazibuza ukuthi kungani. Ngemuva kwakho konke, i-oyela yemifino ayinayo i-GI ngokuphelele. Konke lokhu kuchazwa yiqiniso lokuthi lapho kuthosiwa noma kufakwa ngenani elikhulu lamafutha esitsheni, okuqukethwe kwe-cholesterol kanye nama-kilojoule kuyenyuka, okuthinta kabi uhlelo lwenhliziyo futhi kungadala ukukhuluphala, futhi izinhlobo eziningi zesifo sikashukela sithambekele ekugcwaleni.
Ukwelashwa okushisa okulandelayo kwemikhiqizo kuvunyelwe:
- I-Steamed iyindlela ekhethwayo, njengoba inani elikhulu lezinto ezilandelwayo zomkhondo namavithamini agcinwa ekudleni.
- Ubilise.
- E-grill;
- Ku-microwave;
- I-Stew ngenani elincane lamafutha zemifino - ngale ndlela, udinga ukusebenzisa amanzi anele, khetha i-stewpan njengezitsha.
- Kumpheki ohamba kancane kuzo zonke izindlela ngaphandle kwefry.
Lapho wenza itafula lesifo sikashukela, kufanele kulandelwe imithetho eminingana - khetha ukudla nge-GI ephansi, ukushise kahle hhayi ukukudla ngokweqile.
Ukudla okuvunyelwe kwe-pilaf
I-Pilaf enesifo sikashukela sohlobo 2 ingalungiswa nenyama nemifino, izithelo ezomisiwe, ezinjengama-prunes, zengezwa uma zifiswa. Ukusebenziseka kwesitsha kulele eqinisweni lokuthi kusetshenziswa irayisi elinsundu (brown), okuthi, ngenxa yokuqhutshwa kwalo, kulondoloze amavithamini amaningi kanye namaminerali.
Ngakho-ke, inamavithamini we-B, ama-amino acid, i-iron, iodine, i-zinc ne-phosphorus. Futhi, irayisi elinsundu linokuqukethwe okusawoti okuphansi, okuvumela ukuthi kudliwe kwezinye izifo - inhliziyo nezinso. Lokhu okusanhlamvu akunayo i-gluten, ngakho-ke kukholelwa ukuthi akubangeli i-allergies. Ilayisi linikezwa ngisho nezingane njengokudla kokuqala.
Lapho kulungiswa pilaf yesifo sikashukela, ungasebenzisa izithako ezilandelayo:
- Irayisi (nsundu);
- Garlic
- Inyama yenkukhu;
- ETurkey;
- Inyama yenkomo;
- Inyama yemvundla;
- UParsley;
- Dill;
- I-Basil;
- I-pepper emnandi;
- Upelepele obomvu (paprika);
- Amapheya amasha;
- Anyanisi;
- Ama-Prunes
- Amabhilikosi omisiwe.
Kuzo zonke izithako ezingenhla, ungapheka izinhlobonhlobo zama-pilaf - inyama, imifino ngisho nezithelo.
Ama-Pilaf Ungadliwa
I-pilaf yenyama ingasetshenziswa njengokudla okugcwele futhi ingxenye yayo akufanele idlule amagremu angama-250. Uma umuntu onesifo sikashukela ebuza umbuzo - kungani esezingeni lesidlo sasemini kanye nevolumu ethile enjalo? Lokhu kungenxa yokuthi irayisi liqukethe ama-carbohydrate ayinkimbinkimbi futhi yanelisa ngokuphelele isidingo somzimba kubo, futhi isidlo esinjalo siqukethe ne-protein - inyama. Izinga lokuphaka lamagremu angama-250 kufanele libe kunoma yisiphi isidlo, noma ngabe isiguli sisidla, ukudla kwasekuseni, kwasemini noma kwantambama. Njengoba unesifo sikashukela, kwenqatshelwe ngokuphelele ukudla ngokweqile.
Iresiphi yokuqala ye-pilaf yenyama yethulwa ngokweqile futhi yenziwa kumpheki ohamba kancane - akuthathi isikhathi esiningi futhi awudingi ukubheka njalo ukulungela kwemikhiqizo. Izithako ezilandelayo zizodingeka:
- Irayisi elinsundu - amagremu angama-250;
- I-Garlic - izindwangu ezimbili;
- I-fillet yenkukhu (ngaphandle kwesikhumba namafutha) - amagremu angama-200;
- I-pepper emnandi - ucezu olulodwa;
- IParsley - amagatsha amabili;
- Amafutha emifino - isipuni esisodwa;
- Usawoti, upelepele omnyama - ukunambitha.
Okokuqala, hlanza irayisi kuze kube yilapho amanzi esecacile. Ngemuva kokuyithululela emthweni we-multicooker bese ufaka uwoyela wemifino, hlanganisa ngokuphelele. Sika inkukhu ibe ama-cubes amasentimitha amane, ukhwebheke upelepele bese uyinquma ube yimichilo. Hlanganisa, usawoti kanye nepelepele zonke izithako.
Thela wonke ama-350 ml wamanzi ahlanziwe, uthele i-garlic engaphezulu, uthathe izingcezu eziningana. Pheka ku-pilaf noma elayisi ngehora elilodwa. Khonza isidlo ngokukhetha i-parsley eqoshiwe.
Iresiphi yesibili ayinayo inyama - lena pilaf yemifino, engasebenza njengesidlo sasekuseni esigcwele noma isidlo sokuqala. Ukuze uthole ukubhuka kabili kuyadingeka:
- Irayisi elinsundu - amagremu angama-250;
- I-pepper emnandi - ucezu olulodwa;
- I-anyanisi - ucezu olulodwa;
- I-peas eluhlaza entsha - amagremu ayi-150;
- Amafutha emifino - isipuni esisodwa;
- I-dill ne-parsley - amagatsha amaningana;
- I-Garlic - izindwangu ezimbili;
- I-Basil - amaqabunga ambalwa;
- Usawoti ukunambitha.
I-pilaf yemifino ingapheka zombili ekuphekeni kancane nangendlela ejwayelekile. Okokuqala, indlela yokuqala izocatshangelwa, bese eyesibili.
Hlambulula irayisi ngaphansi kwamanzi agobhozayo bese uthele esitsheni, engeza uwoyela wemifino uhlanganise kahle. Cola u-anyanisi ube izindandatho ezingxenyeni, u-garlic ube yizicucu ezonda, upelepele ube yimichilo. Faka yonke imifino elayisi, usawoti bese uthele ama-350 ml wamanzi ahlanziwe. Pheka kwimodi yelayisi ihora elilodwa. Khonza i-pilaf yemifino, efafazwe ngamakhambi oqoshiwe futhi uhlotshiswe ngamahlamvu e-basil.
Ukupheka i-pilaf yemifino esitofu, okokuqala udinga ukubilisa irayisi phezu kokushisa okuphansi ngaphansi kwesivalo esivaliwe imizuzu engama-35. Ngemuva kokufaka yonke imifino bese upheka eminye imizuzu eyi-10. Gcwalisa indishi ngamafutha yemifino lapho isilungile. Uma amanzi abilisiwe ngenkathi kuphekwa, kufanelekile ukungeza amanye ama-100 ml.
Khonza umpheki onje, njengasekuqaleni kwendlela.
Ithebula Ehlukahlukene Yesifo Sikashukela
Ithebula lesifo sikashukela lingahlukaniswa ngokuphelele kusetshenziswa izitsha eziseceleni zesiphuzo zikashukela ezenziwe ngemifino ehlukahlukene. Bangasebenza njengesidlo sasekuseni esigcwele noma isidlo sakusihlwa, kanye nesidlo sasemini, uma kufakwe nesitsha senyama.
Imifino yesifo sikashukela kufanele ibe nokudla okuningi kwansuku zonke. Bacebile ngamavithamini nangamaminerali, futhi baphephe ngokuphelele kulesi sifo. Kuphela lapho ukhetha imifino okufanele futhi ucabangele i-GI yabo.
Kuvunyelwe ukupheka izitsha eziseceleni ngemifino enjalo:
- Broccoli
- Ikholifulawa;
- Utamatisi
- Isitshalo seqanda
- Upelepele oluhlaza okotshani obomvu;
- Imililo
- Amathiphu aluhlaza ophuzi ochotshoziwe;
- Iklabishi emhlophe.
Izaqathe zingadliwa kuphela zingavuthiwe, i-GI yayo izoba amayunithi angama-35, kepha ebilisiwe ifinyelela amayunithi angama-85.
Uma kwesinye isikhathi singekho isikhathi esanele sokulungiselela izitsha eziseceleni, isidlo senyama singafakwa nge kelp. Ngokuvamile? i-sea kale yesifo sikashukela mellitus 2 iyasiza kakhulu futhi ivimbela izifo ezinjenge-atherossteosis. Ngaphezu kwalokho, inomphumela omuhle ohlelweni lwe-endocrine luphelele nasekusebenzeni kwenhliziyo.
Ividiyo ekulesi sihloko iveza iresiphi ye-pilaf yemifino.
