Ukuxilongwa kwesifo sikashukela kudinga isiguli ukuba sigcine imithetho eqinile yendlela yansuku zonke, sizibandakanye namasiko omzimba olinganiselayo futhi sidle ngendlela efanele. Lesi sakamuva sidlala indima ebalulekile ekwandeni koshukela wegazi. Ukulandela ukudla okuqinile, umuntu onesifo sikashukela uzivikela ekulimaleni okungeziwe nokungafanelekile kwe-insulin.
Njenganoma yimuphi umuntu ophilile, isiguli esinesifo sikashukela sifuna ukuguqula indlela esidla ngayo, ikakhulukazi izitsha zikafulawa, ngoba zivinjelwe ngokuphelele. Inketho enengqondo ukulungiselela amafritha. Zingaba mnandi (kepha ngaphandle koshukela) noma imifino. Lesi yisidlo sasekuseni esihle sesiguli, sikuvumela ukuthi ugcobe umzimba isikhathi eside.
Kufanele kugcizelelwe ukuthi kungcono ukusebenzisa ama-pancake esidlweni sasekuseni, ukuthola kalula ushukela ngumzimba, ngenxa yomsebenzi omkhulu womzimba ekuseni.
Ngezansi kuzonikezwa izindlela eziningana zokupheka ama-fritter, zombili izithelo nemifino, kucatshangelwa inkomba yazo ye-glycemic, wona kanye umqondo wezinkomba ze-glycemic nemikhiqizo esetshenziswa lapho kulungiswa lezi zitsha kubhekwa.
Inkomba ye-Glycemic
Noma yimuphi umkhiqizo unenkomba yakhe ye-glycemic, ekhombisa izinga lokufakwa kweglucose egazini.
Ngokulashwa okushisa okungafanele, le nkomba inganda kakhulu. Ngakho-ke, kubaluleke kakhulu ukunamathela etafuleni elingezansi lapho ukhetha imikhiqizo yokulungiselela ama-fritters.
Imikhiqizo eyamukelekayo yesifo sikashukela kufanele ibe ne-GI ephansi, futhi ivunyelwe futhi ngezikhathi ezithile ukudla ukudla nge-GI ephakathi, kepha i-GI ephezulu ayenqatshelwe ngokuphelele. Nayi imihlahlandlela yenkomba ye-glycemic:
- Kuze kufike kuma-50 PIECES - aphansi;
- Kufika kumayunithi angama-70 - aphakathi nendawo;
- Kusuka amayunithi angama-70 nangaphezulu - aphezulu.
Konke ukudla kufanele kulungiselelwe kuphela ngalezo zindlela:
- Pheka;
- Kwabashadikazi;
- Ku-microwave;
- E-grill;
- Kumpheki ohamba kancane, lo "ukucima".
Ama-pancake wesifo sikashukela angalungiswa ngazo zombili imifino nezithelo, ngakho-ke udinga ukwazi inkomba ye-glycemic yazo zonke izithako ezisetshenzisiwe:
- I-Zucchini - amayunithi angama-75;
- I-Parsley - amayunithi ama-5;
- Dill - amayunithi ayi-15;
- IMandarin - IZITHUTHUMALO ezingama-40;
- Ama-apula - amayunithi angama-30;
- I-Egg emhlophe - ama-PIECES, ama-yolk - ama-50 PIECES;
- Kefir - amayunithi ayi-15;
- I-rye kafulawa - amayunithi angama-45;
- I-Oatmeal - IZINHLOBO ezingama-45.
Indlela yokupheka yamafriji ejwayelekile kakhulu yizihlahla zucchini.
Hash brown zokupheka
Zilungiselelwe ngokushesha okukhulu, kepha inkomba yazo ye-glycemic iyahluka phakathi kokuphakathi nokuphakama.
Ngakho-ke, isidlo esinjalo akufanele sibe etafuleni kaningi futhi kuyalangazeka ukuthi ama-pancake adliwe ekudleni kokuqala noma kwesibili.
Konke lokhu kungenxa yokuthi engxenyeni yokuqala yosuku umuntu eba nomzimba omkhulu kakhulu, lokhu kuzosiza i-glucose engena egazini ukuthi inyibilike ngokushesha okukhulu.
Kwama-squash fritters uzodinga:
- Ingilazi eyodwa kafulawa we-rye;
- I-zucchini eyodwa encane;
- Iqanda elilodwa;
- IParsley nedill;
- Usawoti kanye nopelepele ukunambitha.
I-Zucchini grate, i-parsley eqoshiwe ne-dill, uhlanganise zonke izithako ezisele kahle kuze kube bushelelezi. Ukuvumelana kokuhlolwa kufanele kube kuqinile. Ungawathosa ama-pancake epanini emlilweni omncane wamafutha yemifino ngokufakwa kwamanzi. Noma umusi. Phambilini, ukumboza ezansi kwezitsha ngephepha lesikhumba, lapho inhlama izobekwa khona.
Ngendlela, ufulawa we-rye ungathathelwa indawo nge-oatmeal, okulula kakhulu ukupheka ekhaya. Ukuze wenze lokhu, thatha i-oatmeal bese uyigaya ibe yi-powder usebenzisa i-blender noma i-grinder yekhofi. Khumbula nje ukuthi ama-flakes ngokwawo anqatshelwe abanesifo sikashukela, ngoba banenkomba ye-glycemic ngenhla ngokwesilinganiso, kodwa ufulawa ngokungafani, amayunithi angama-40 kuphela.
Le iresiphi yenzelwe ama-servings amabili, ama-pancake asele angagcinwa esiqandisini.
Amapancake amnandi
Ama-pancake ohlobo lwe-2 yesifo sikashukela angaphekwa njenge-dessert, kodwa ngaphandle koshukela kuphela. Kufanele ithathelwe indawo ngamathebhulethi amaningana e-sweetener, athengiswa kunoma yiliphi ikhemisi.
Izindlela zokupheka ezinhle zephunga zingalungiswa zombili ngokufakwa koshizi we-cottage kanye ne-kefir. Konke kuncike ekuthandweni komuntu. Ukwelashwa kwabo kokushisa kufanele kube ukuthosa, kepha kusetshenziswe kancane uwoyela wemifino, noma ushibhile. Okukhethwa kukho kokugcina kungcono, ngoba emikhiqizweni kusala inani elikhulu lamavithamini namaminerali awusizo, kanye ne-glycemic index yemikhiqizo ayikhuphuki.
Kumafrithisi e-citrus uzodinga:
- Ama-tangerine amabili;
- Ingilazi eyodwa kafulawa (i-rye noma i-oatmeal);
- Amacwecwe amabili e-sweetener;
- I-kefir yamahhala engama-150 ml;
- Iqanda elilodwa;
- Isinamoni
Hlanganisa i-kefir ne-sweetener nefulawa uhlanganise kahle kuze kube yilapho izigaxa ziphela ngokuphelele. Bese engeza iqanda nama-tangerine. Ama-tangerines kufanele abhekwe ngaphambili, ahlukaniswe abe yizicucu bese asikwa phakathi.
Ukubeka epanini ngesipuni. Thatha izingcezu ezimbalwa zezithelo. Fry kancane kancane ngaphansi kwesembozo ezinhlangothini zombili imizuzu emithathu kuya kwemihlanu. Bese ubeka isidlo bese ufafaza nesinamoni. Leli nani lezithako lenzelwe ukuhanjiswa okubili. Lesi isidlo sasekuseni esihle kakhulu, ikakhulukazi ngokuhlanganiswa netiye lethoni eluselwa kumakhasi we-tangerine.
Kukhona futhi iresiphi esebenzisa ukhokho onamafutha asezingeni eliphansi, kepha kuzoba namakhekhe wetshizi, kunokuba ama-pancake. Okokubanjiswa okumbili uzodinga:
- Amagremu ayi-150 of ushizi wekhishi ongenawo amafutha;
- 150 - 200 amagremu kafulawa (i-rye noma i-oatmeal);
- Iqanda elilodwa;
- Amacwecwe amabili e-sweetener;
- 0.5 ithisipuni kasawoti;
- I-apula elilodwa elimnandi nelimuncu;
- Isinamoni
Cwecoma i-apula bese ulinamathisela, bese uhlanganisa noshizi we-cottage nofulawa. Govuza kuze kube bushelelezi. Faka izibhebhe ezi-2 ze-sweetener, ngemuva kokuzithambisa ngopuni olunamanzi, uthele ku-soda. Hlanganisa zonke izithako futhi. Fry ngaphansi kwesembozo epanini ngesilinganiso esincane samafutha yemifino, uvunyelwe ukungeza amanzi amancane. Ngemuva kokupheka, fafaza isinamoni kuma-fritter.
Kwividiyo ekulesi sihloko, kwethulwa izindlela ezimbalwa zepancake zabanesifo sikashukela.
