Lapho kukhona isifo sikashukela sohlobo lokuqala nesesibili, isiguli kufanele silandele imithetho eminingana empilweni yakhe yonke. Okunye okubaluleke kakhulu ukudla okhethwe kahle.
Ukwelashwa kokudla uhlobo lwesifo sikashukela sohlobo 2 kusebenza njengokwelashwa okuyinhloko okulawula ukuthathwa kwama-carbohydrate. Ngohlobo lwesifo sikashukela esincike ku-insulin, lokhu kudla kuvimbela ukwanda kwemijovo ye-insulin.
Abantu abanesifo sikashukela kudingeka bazi ukuthi udinga ukudla kangaki ngosuku, kuliphi izingxenye nokuthi kukuphi ukudla ukupheka ukudla. Konke lokhu kuzochazwa ngezansi, kanye nohlu lokudla oluvunyelwe kanye nezitsha, kanye nenkomba ebalulekile efana ne-glycemic index. Kulesi sibalo, kuzokwenziwa imenyu yokulinganisa evikini lelo, engasetjenziswa njengokwelashwa kokudla.
Inkomba ye-Glycemic
Inkomba ye-glycemic (GI) iyinkomba yedijithali yemiphumela yokudla kokugeleza kweglucose egazini. Ngokwemininingwane enjalo, kwahlanganiswa uhlu lwemikhiqizo evunyelwe. Kukuye ukuthi i-endocrinologist yakha lokhu kudla.
I-GI iyathinteka yindlela ukudla okusetshenzwa ngayo lapho kuphekwa. Kufanele futhi wazi ukuthi uma imikhiqizo eyamukelekayo ilethwa esimweni se-puree, i-GI yabo izonyuka. Ukwenza ama-juices ezithelo ezivunyelwe ekudleni ku-contraindication, ngoba ngale ndlela yokucubungula, i-fiber evela ezithelweni iyanyamalala, okudala ukuphuma kweglucose ukungena egazini.
Ihlukaniswa kanjani inkomba ye-glycemic, futhi ethathwa njengeyamukelekile:
- Kufika kumayunithi angama-50 - ingxenye eyinhloko yokudla kwansuku zonke;
- Kuya kumayunithi angama-70 - ngezikhathi ezithile angafakwa kwimenyu yesifo sikashukela;
- Kusuka amayunithi angama-70 nangaphezulu - ngaphansi kokuvinjelwa.
Okunye ukudla akunayo inkomba ye-glycemic nhlobo, ikakhulukazi ukudla okunamafutha njengamafutha zemifino, ingulube, njll. Kepha lokhu akusho ukuthi bavunyelwe kushukela. Ukudla okunjalo kuqukethe inani elikhulu le-cholesterol, elinomthelela olimazayo emzimbeni wesiguli wonke.
Ukuze ungangezi inkomba ye-GI, yonke imikhiqizo yokudla ivunyelwe ukuba idliwe ngale ndlela:
- Imifino nezithelo ezintsha;
- Izitsha ezibilisiwe;
- Simangele;
- Khulisiwe;
- Kuphekwe ku-microwave;
- Iphekwe ezitsheni eziseceleni nezitsha zenyama, kusetshenziswa inani elincane lamafutha;
- Ku-multicooker imodi "stewing" ne "baking".
Ngokusekelwa ezimisweni ezinjalo zokudla okunempilo, umuntu onesifo sikashukela uzenzela ukudla okwelapha.
Imikhiqizo Yesifo Sokudla Esivunyelwe
Njengoba sekushiwo, konke ukudla kukhethwa ngokuya ngenkomba ye-glycemic. Imigomo yokwelashwa kwesifo sikashukela ifaka ukudla kwesiguli, okucebiswe ngamavithamini nangamaminerali.
Kulokhu, imifino, izithelo nemikhiqizo yezilwane kumele kube khona ekudleni kwansuku zonke. Ungakhohlwa ukudakwa koketshezi, isilinganiso sansuku zonke samalitha okungenani amabili. Ngokuvamile, ungakwazi ukubala inani lamanzi ngokwe-kilojoule, 1 ml koketshezi ngekhalori ngalinye.
Imifino kufanele ibe ukudla okuphezulu kakhulu, kwabanesifo sikashukela esinezinkomba eziphansi ze-glycemic, le mifino ivunyelwe:
- Utamatisi
- Isitshalo seqanda
- Anyanisi;
- Garlic
- Broccoli
- Iklabishi emhlophe;
- Imililo
- Uphizi owomile ochotshoziwe futhi ophuzi;
- Amakhowe;
- Ubhontshisi
- Upelepele oluhlaza okotshani obomvu;
- I-pepper emnandi;
- Isithombo;
- I-Turnip;
- Leek.
Ngaphezu kwalokho, ungenza amasaladi ngokufakwa kweparsley, isipinashi no dill. Izitsha eziseceleni eziyinkimbinkimbi nazo zilungiswa kusuka kumifino.
Izithelo zicebile ngamavithamini futhi ukuba khona kwazo ekudleni kuyimpoqo, kepha ungakhohlwa ukuthi ukuphuza kwazo kufanele kube engxenyeni yokuqala yosuku. Ngakho-ke, kulezi zithelo ezilandelayo zivunyelwe, ngenkomba ye-glycemic efinyelela kuma-50 PIERES:
- I-Gooseberry;
- I-Plum;
- I-Cherry iplamu;
- Amapheya;
- Apula
- Amapheya
- I-Persimmon;
- Ama-raspberries;
- Strawberry
- Ama-sitrobheli asendle;
- Noma yiziphi izithelo zamawolintshi - ulamula, amawolintshi, ama-tangerine;
- Amapomegranate;
- Ama-Blueberries
- I-Blackcurrant;
- I-currant ebomvu;
- Amabhilikosi
Ukukhetha izinhlamvu zokudla okusanhlamvu kufanele kuthathwe ngokungathí sina, ngoba eziningi zazo zinenkomba ephezulu ye-glycemic. Isibonelo, i-oatmeal ayivunyelwe, ngoba i-GI yabo iyunithi engama-75, kepha i-oatmeal, emhlabathini osesimweni sempuphu, ivunyelwe ngokuphelele ukwenza iphalishi.
Zonke okusanhlamvu kuphekwe emanzini futhi ngaphandle kokufakwa ibhotela. Okulandelayo kuvunyelwe:
- Irayisi (nsundu);
- I-Buckwheat;
- I-Perlovka;
- Amabhali webhali;
- Ilayisi le-rice (okuyi-bran, hhayi okusanhlamvu);
- I-Corn porridge.
Uyintandokazi irayisi emhlophe ngaphansi kokuvinjelwa okuqinile, ngoba i-GI yayo ingamayunithi angama-75. Enye indlela enhle irayisi elinsundu, ene-GI yamayunithi angama-50, kuthatha isikhathi eside ukupheka, kepha ayinambitheka ngokunganambitheki.
I-Semolina ne-porridge yamabele nayo ayifiseleki etafuleni likashukela, njengoba indices zabo ze-glycemic zishintsha kumanani aphakathi naphakeme.
Ukudla okunokuqukethwe okunama calcium amaningi kufanele kufakwe ekwelashweni kokudla, lokhu kufaka imikhiqizo yobisi nemikhiqizo yobisi olunoshukela. Ngokuyisisekelo, bonke banenkomba ephansi ye-glycemic, ngaphandle kwalawo enamafutha nosawoti - ukhilimu omuncu, iyogathi yezithelo, izixha zezithela.
Ukusuka kwimikhiqizo yobisi nobisi oluvunyelwe kuvunyelwe:
- Iyogathi enamafutha amancane;
- Kefir;
- I-Ryazhenka;
- Ushizi wekotishi;
- Cream kuze kufike ku-10% wamafutha;
- Ubisi luphelele;
- Ubisi lwesikhumba;
- Ubisi oludakayo;
- UTofu Cheese.
Imikhiqizo yenyama nenhlanzi yohlobo 2 sikashukela ingumthombo ophambili wamaprotheni wokugaya, futhi ibalulekile etafuleni lokudlela. Lokhu okulandelayo kuvunyelwe enyameni nasezinhlanzini, kufanele kususwe kuphela amafutha nesikhumba emikhiqizweni enjalo.
Ivumelekile yile:
- Inkukhu
- Turkey
- Inyama yenkomo;
- Inyama yemvundla;
- Isibindi senkomo;
- Isibindi senkukhu
- Pike
- I-Pollock;
- Hake.
Izinga lokusetshenziswa kweqanda nsuku zonke, hhayi ngaphezulu kwesisodwa ngosuku.
Imithetho yokwelashwa kokudla
Ukukhetha imikhiqizo efanelekile nokuyipheka kumane nje kuyisiqalo sokwelashwa kokudla. Kusho eminye imithetho embalwa ngokudla.
Kufanele kuqashelwe masinya ukuthi ukondleka koshukela kufanele kube ngokuxhamazelayo, izingxenye zincane. Ukuphindaphindwa kokudla kusuka izikhathi ezi-5 kuye kwezi-6 ngosuku, okungcono ngezikhathi ezithile. Ukudla kokugcina kufanele kube okungenani amahora amabili kuya kwamathathu ngaphambi kokulala.
Izithelo namakhekhe akhethekile eshukela kufanele kudliwe ngesidlo sasekuseni sokuqala noma sesibili. Konke lokhu kuchazwa yiqiniso lokuthi i-glucose engena egazini ingena kalula lapho isiguli sisenkingeni yokugijima.
Ngokulashwa kokudla, ungapheka amaswidi anjalo, ungene neshukela nge-stevia noma ngesipuni:
- Jelly;
- I-Marmalade;
- Fritters;
- Amakhukhi
- Amakhekhe
- Panna cotta;
- Amapancake
- UCharlotte
- Isikhumbuzo se-curd.
Ukudla kwesifo sikashukela sohlobo 2 kufanele kube nokudla okwandayo kwefayibha. Isibonelo, enye yokudla iphalishi eyenziwe nge-oatmeal izokwanelisa ngokugcwele uhhafu wesibonelelo semihla ngemihla.
Ngokuvamile, kunemithetho eminingi yesifo sikashukela, eyinhloko iyaqokonyiswa lapha:
- Izikhathi eziningi zokudla - amahlandla ama-5 - 6 ngosuku;
- Yidla ngezikhathi ezithile;
- Gwema ukulamba nokudla ngokweqile;
- Ukudla okunempilo;
- Vimbela ukudla okunamafutha;
- Pheka isobho kuphela kumhluzi wesibili wenyama, noma kwimifino;
- Umsoco olinganiselayo;
- Ukudla isidlo okungenani amahora amabili ngaphambi kokulala;
- Ukudla kokugcina kufanele kube "okulula" (ngokwesibonelo, ingilazi ye-kefir);
- Ukudla izithelo namaswidi kashukela ekuseni;
- Phuza okungenani amalitha amabili uketshezi ngosuku;
- Imikhiqizo yokukhetha kuphela ngenkomba ye-glycemic ephansi, okungukuthi, ukuya kumayunithi angama-50;
- Pheka iphalishi ngaphandle kokufaka ibhotela futhi emanzini kuphela;
- Kwenqatshelwe ukuphuza iphalishi ngemikhiqizo yobisi nobisi olunoshukela.
Ukubona lezi zimiso zokudla okunempilo, nokukhetha ukudla okunenkomba ephansi ye-glycemic, isiguli singakwazi ukuzakhela ngokuzimela ngokwelashwa.
Ukudla kwamasonto onke
Ngemuva kokuthola imithetho esemqoka yokwelashwa kokudla, ungaqhubeka nokwakhiwa kwemenyu.
Le menyu enconyelwe izinhloso zokwaziswa, futhi umuntu onesifo sikashukela angaziphindisela izitsha ngokwakhe, ngokuya ngokuthanda kwakhe.
Inani lokudla lingahle lincishiswe libe yisihlanu.
Ngaphezu kwemenyu eyethulwe, ngezansi sizocabanga kungekuphela nje okunempilo, kepha futhi nezitsha ezimnandi ezingancintisana ngisho nokudla umuntu onempilo.
UMsombuluko:
- Ukudla kwasekuseni - isaladi lezithelo oluvunwe ngeyogathi engafakiwe;
- Ukudla kwasekuseni kwesibili - i-omelet enosiwe, itiye eliluhlaza ngamakhekhe e-fructose;
- Isidlo sasemini - isobho kumhluzi wemifino, iphalishi le-nokunye okufana nokolweni ngesibindi, ikofi eluhlaza enokhilimu;
- Isidlakela - ijeli, izingcezu ezimbili zesinkwa rye;
- Ukudla kwakusihlwa - isitsha esiyinkimbinkimbi semifino, ama-meatball, itiye;
- Isidlo sesibili - ushizi wekhotishi ongenamafutha owenziwe ngezicucu zezithelo ezomile (ama-apricots omisiwe, ama-prunes), itiye elimnyama.
NgoLwesibili:
- Ukudla kwasekuseni - i-curd soufflé, itiye elimnyama;
- Ukudla kwasekuseni kwesibili - i-oatmeal ngezithelo ezomisiwe, itiye eliluhlaza;
- Isidlo sasemini - isobho le-buckwheat nenkukhu ethosiwe ngemifino (isitshalo seqanda, utamatisi, u-anyanisi), ujusi we-utamatisi u-150 ml;
- Isidlakela - itiye elinezinhlamvu ezimbili zesinkwa rye, ushizi we-tofu;
- Ukudla kwakusihlwa - ama-meatballs ku-utamatisi isaladi, isaladi yemifino;
- Isidlo sesibili ingilazi ye-kefir, i-apula elilodwa.
NgoLwesithathu:
- Ukudla kwasekuseni - isaladi lezithelo okufakwe i-kefir;
- Isidlo sasekuseni sesibili - i-omelet enosiwe, ujusi we-utamatisi u-150 ml, ucezu lwesinkwa se-rye;
- Isidlo sasemini - isobho selayisi elinsundu, iphalishi lebhali, i-cutlet yenkomo, ikofi eluhlaza nekhilimu;
- Isidlakela - jelly sikashukela;
- Ukudla kwakusihlwa - isaladi yemifino, i-buckwheat, inkukhu yenkukhu, itiye;
- Isidlo sesibili ingilazi ye-ryazhenka.
NgoLwesine:
- Ukudla kwasekuseni kokuqala - itiye elimnyama nge-apple charlotte;
- Ukudla kwasekuseni kwesibili - isaladi yezithelo, ushizi wekhotishi onamafutha amancane;
- Isidlo sasemini - isobho kumhluzi wemifino, ilayisi elinsundu ngesibindi senkukhu, itiye eliluhlaza;
- Isidlakela - isaladi yemifino, iqanda elibilisiwe;
- Ukudla kwakusihlwa - isitshalo seqanda esigcotshwe inkukhu nengulube, ikofi eluhlaza ngo-ukhilimu;
- Isidlo sesibili ingilazi yeyogathi engafakiwe.
NgoLwesihlanu:
- Isidlo sasekuseni sokuqala siyisitha esinezimbali enezithelo ezomisiwe;
- Isidlo sasemini - itiye elinama-pancake ama-squash;
- Isidlo sasemini - isobho le-buckwheat, isaladi yeklabishi elivilaphayo kutamatisi, ikhofi eluhlaza enokhilimu;
- Isidlakela - isaladi lezithelo, itiye;
- Ukudla isidlo sakusihlwa - isitsha semifino esetshenzisiwe (isitshalo seqanda, utamatisi, u-anyanisi, ugalikhi, i-asparagus), ipiki ebilisiwe, itiye;
- Isidlo sesibili ushizi we-tofu, itiye.
NgoMgqibelo:
- Ukudla kwasekuseni - itiye elinama-pancake noju;
- Ukudla kwasekuseni kwesibili - i-omelet enosiwe, itiye eliluhlaza;
- Isidlo sasemini - isobho semifino, iphalishi lebhali nge pateni yenkukhu yenkukhu, ikofi ngo-ukhilimu;
- Isidlakela - isaladi lezithelo oluvunwe ngeyogathi engafakiwe;
- Ukudla kwakusihlwa - i-pollock ebhakwe emcamelweni wemifino, itiye;
- Isidlo sesibili sikashizi wekhishi.
NgeSonto:
- Ukudla kwasekuseni kokuqala - itiye likhekhe likhekhe likashukela;
- Ukudla kwasekuseni kwesibili - isaladi lezithelo eligcinwe nge-kefir;
- Isidlo sasemini - isobho lebhali le-pearl nomhluzi wemifino, i-buckwheat nenyama yomvunda ebilisiwe, ikofi eluhlaza nge-ukhilimu;
- Isidlakela - ijeli, ucezu lwesinkwa rye;
- Ukudla kwakusihlwa - i-pea puree enesibindi sesibindi, itiye elimnyama.
- Isidlo sesibili sikashizi wekhishi, itiye eluhlaza.
Ukudla okunjalo kwesonto okunamasonto onke kuzoba yindlela enhle yokudla yesiguli esinesifo sikashukela, uhlobo lokuqala nolwesibili.
Ama-dessert ekwelashweni kokudla
Kwabanesifo sikashukela, kunama-dessert angenawo ushukela, lapho ukunambitheka kungafani nama-dessert omuntu ophilile. Kuyadingeka kuphela ukufaka ushukela nge-stevia noma i-sweetener, nefulawa kakolweni nge-rye noma i-oatmeal. Ungakupheka nokugcina ngokwakho ngokugaya i-oatmeal endaweni ye-blender noma kwekhofi kwibhola.
Futhi, uma iresiphi inenqwaba yamaqanda, khona-ke kufanele uyishintshe kancane - usebenzisa iqanda elilodwa, bese abanye bethatha amaprotheni kuphela. Ama-dessert wesifo sikashukela afaka i-soufflé, i-marmalade nazo zonke izinhlobo zamakheli. Ngezansi kunezindlela zokupheka ezidumile zabashukela.
Ukuze uthole i-marmalade yezithelo udinga lezi zithako ezilandelayo:
- Ama-apula - amagremu angama-400;
- Amapharele - amagremu angama-400;
- I-Cherry iplamu - 200 Gram;
- I-gelatin esheshayo - amagremu angama-25;
- I-Sweetener ukunambitha (uma izithelo zimnandi, khona-ke awukwazi ukuzisebenzisa).
Qeda ngokushesha i-gelatin ngenani elincane lamanzi emazingeni okushisa asekamelweni bese ushiya ukuvuvukala. Ngalesi sikhathi, peel izithelo kusuka ku-ikhasi kanye nomongo, susa imbewu ku-plum ye-cherry. Sika izithelo zibe izingcezu ezincane bese ufaka amanzi ukuze amboze amazambane abunjiwe nje wesikhathi esizayo. Faka umlilo omncane bese ugoqa uze uqede, bese ususa emlilweni bese ugaya nge-blender, noma ugaye ngesihlungo.
Thela i-gelatin engxube bese ufaka i-sweetener. Faka umlilo bese ugovuza ngokuqhubekayo kuze kube yilapho yonke i-gelatin isencibilikile. Bese ususa emlilweni bese usakaza i-puree yezithelo ngamathini amancane. Uma usebenzisa ifomu elikhulu, khona-ke kufanele limbozwe ngefilimu yokunamathela.
Ungaphekela futhi sikashukela ne-charlotte ngaphandle koshukela. Le iresiphi ifaka phakathi ama-apula, kepha ngokuya ngokokuthanda kwakho okunambitheka, angashintshwa ngamapulangwe noma ngamapheya. Futhi-ke, ukulungiselela i-apple charlotte uzodinga:
- Iqanda elilodwa nama-squirrel amabili;
- Amagremu angama-500 ama-apula amnandi;
- I-Stevia noma i-sweetener ukunambitha;
- I-rye noma i-oat ufulawa - 250 amagremu;
- I-baking powder - isipuni esingu-0.5;
- Cinnamon esicongweni sommese.
Ufulawa we-Rye ungadinga okungaphezulu kwalokho okukhonjisiwe kuresiphi, konke kuncike ekuguqukeni kwenhlama, kufanele kube ukhilimu.
Okokuqala, amaqanda ahlanganiswa namaprotheni kanye ne-sweetener bese eshaya kuze kube yilapho kwakheka igwebu elikhudlwana; kungcono ukusebenzisa i-mixer noma i-blender. Thela ufulawa engxube yeqanda, engeza i-baking powder, usinamoni nosawoti. Xuba konke kahle kuze kutholakale isisindo esiningi.
Cwebeza ama-apula nopele, uthathe ama-cubes amancane uhlanganise nenhlama. Gcoba uhlobo lwe-multicooker ngamafutha yemifino bese ufafaza ngefulawa ye-rye, ngakho-ke idonsa kakhulu amafutha. Phansi, faka i-apula elilodwa, uthathe izingcezu ezacile, uthele inhlama ngokulinganayo. Setha imodi "yokubhaka" ihora elilodwa.
Ngemuva kokupheka, vula isivimbo bese uvumela i-charlotte imile imizuzu emihlanu, bese kuphela lapho usulungile.
Izincomo ezingeziwe
Ngaphezu kokudla okukhethekile okumelwe kulandelwe kukho konke impilo, indlela yokuphila yohlobo 2 sikashukela idlala indima ebalulekile. Ngakho-ke, kufanele wenze ukwelashwa ngokomzimba nsuku zonke, ungakhetha:
- Ukugijima;
- Ukuhamba
- Yoga
- Ukubhukuda
Konke lokhu kufanele kuhambisane nenqubo efanele yansuku zonke; ukulala ebusuku okungenani amahora ayisishiyagalombili.
Ngokusekelwe kuyo yonke le mithetho, isiguli esinesifo sikashukela sanoma yiluphi uhlobo singangakhathazeki ngokunyuka okungenangqondo koshukela wegazi, ngaphandle kwenkathi yesifo esinezifo ezenziwa umuntu wesithathu.
Kwividiyo ekulesi sihloko, ingqikithi yesidingo sokwelashwa kokudla ushukela iyaqhubeka.
