Isifo esifana nesifo sikashukela minyaka yonke sithinta inani elandayo labantu. Lokhu kusebenza ohlotsheni lwesibili sikashukela, ngoba okokuqala kubhekwa njengelifa, noma ngenxa yezinkinga ngemuva kwezifo (i-rubella, i-hepatitis).
Esikhathini sikashukela, isiguli kufanele silandele imiyalo ye-endocrinologist ngaphandle kwemibandela - silondoloze uhlobo losuku, sinamathele ekudleni okufanele futhi sizilolonge nokuvivinya umzimba okulinganiselayo.
Kodwa ungacabangi ukuthi ukudla okuqinile kunqunyelwe kuphela inyama ebilisiwe nezinhlamvu ezihlukahlukene. Vele, kukhona izincomo ezithile eziphathelene nokuqhutshwa kokushisa kwemikhiqizo, nemithetho yokusetshenziswa kwayo. Ekuqaleni, udinga ukunaka inkomba ye-glycemic.
Inyama iyisici esingenakunqotshwa ekudleni kweziguli. Kuyemukelwa ngokuvamile ukuthi inkukhu nonogwaja ukuphela kwemikhiqizo yenyama edliwayo. Kepha lokhu empeleni akulungile. ITurkey nayo ivunyelwe kwabanesifo sikashukela.
Ngezansi, sizobheka yonke imithetho yokupheka evunyelwe kwabanesifo sikashukela, sinikeze incazelo yokuqukethwe kwezakhiwo eziwusizo ku-turkey kanye nenkomba yayo ye-glycemic, iyiphi isidlo esisehlangothini okungcono ukuyikhetha nokuthi kungenzeka ukupheka inyama ye-turkey kumpheki ohamba kancane ngaphandle kokuchitha isikhathi esiningi kuyo.
Imithetho Yokupheka
Ngaphezu kokukhethwa okuyikho kwemikhiqizo yokudla, kufanele ukwazi ukuyipheka kahle.
Ngemuva kwakho konke, uma ungalandeli imithetho ethile, imikhiqizo enenkomba ephansi ye-glycemic, ngokwesibonelo, lapho uthosa, yandisa inani lazo cishe kabili.
Ngesifo sikashukela, kusetshenziswa izindlela ezilandelayo zokupheka:
- kwabashadikazi;
- bilisa ukudla;
- imizuzu enenani elilinganiselwe lamafutha omnqumo, okungcono emanzini;
- kumpheki ohamba kancane, kwimodi yokuqothula
Uma kulungiswa izitsha zikawuketshezi (isobho, isobho eligoqiwe, iborsch) ke kungcono emanzini, hhayi kumhluzi. Noma umhluzi wokuqala wenyama uyakhishwa (ngemuva kokubilisa kokuqala kwenyama) bese kuthi kwesesibili zonke izithako ezidingekayo sezivele zengeziwe.
Ngakho-ke, umuntu ulahla imishanguzo nezinye izinto eziyingozi ebeziqukethwe enyameni.
I-Glycemic Index (GI) yaseTurkey
Inyama yaseTurkey inothile ngensimbi, ngaphezu kwalokho, inamavithamini namaminerali amaningi. Umkhiqizo onjalo awuguli. Ingenawo ama-carbohydrate, kanti okuqukethwe okunamafutha ngesigaxa esingu-100 gramu kungama-gramu ayi-0.7 kuphela. Ngesikhathi esifanayo, i-turkey icebile ngamaprotheni abalulekile - amagremu ayi-19.2.
Inkomba ye-glycemic yenyama ephekiwe ye-turkey ingu-0 IZITHOMBE. Lesi siyinkomba ephansi kakhulu engeke ithinte ukwanda koshukela wegazi ngemuva kokudla umkhiqizo onjalo.
Udinga nje ukususa lonke isikhumba esikhona enyameni edliwayo, ngoba ayinazo izinto eziwusizo, kuyilapho inkomba ye-glycemic iphakeme.
Esikhathini sikashukela, kufanele ukhethe ukudla okunenkomba ephansi ye-glycemic. Ngezansi kwetafula elichaza incazelo yazo zonke izinkomba:
- kusuka kumayunithi angama-0 kuye kwangama-50 - aphansi;
- kusuka kuma-50 kuye kwangama-69 - isilinganiso;
- kusuka ku-70 nangaphezulu - phezulu.
Abantu abanesifo sikashukela kufanele bakhethe lokho kudla okune-GI ephansi, noma isilinganiso, kepha inkomba ephezulu, kuzokhuphuza ukugxuma okubukhali kushukela wegazi, okuzoholela ku-glycemia, futhi ngenxa yalokho kuzodingeka ukwandisa umthamo womjovo we-insulin. Ungafunda okuningi mayelana nokuthi iyiphi inkomba ye-glycemic kanye nomthwalo we-glycemic okukhona kusisetshenziswa sethu.
Ukusuka kokungenhla, singaphetha ngokuthi i-turkey enesifo sikashukela kumele ifakwe kumenyu yesiguli njalo. Ukudla okunjalo kuzosiza ukugculisa umzimba ngensimbi, amavithamini kanye namaminerali.
Kuyafakazelwa ukuthi ngokusetshenziswa kwale nyama njalo, kwesinye isikhathi umuntu unciphisa ubungozi bomdlavuza nezifo ezahlukahlukene zemizwa.
Turkey Ungadliwa
Kunezindlela eziningi zokupheka nge-turkey nyama:
- i-turkey turkey ngemifino;
- ama-cutlets;
- ama-inyama;
- chops.
Ngaphandle kokuchitha isikhathi esiningi, ungapheka i-turkey stew ngezicucu zabanesifo sikashukela ekuphekeni kancane. Kuzothatha amagremu angama-300 we-turkey webele, ngaphandle kwesikhumba, esisikwa emabangeni amancane amasentimitha amane kuya kwayi-5. Lezi zithako zigxunyekwe kumpheki ohamba kancane futhi zigcwele amanzi ayi-120 ml. Cwilisa kwimodi efanele ihora elilodwa, imizuzu eyi-10 ngaphambi kokuphela kokupheka, engeza i-1 khekhe likagalikhi oqoshiwe, upelepele nosawoti. Inani lemikhiqizo lenzelwe ukuhanjiswa okungu-2.
Ama-Meatballs aqhamuka inyama ye-turkey alungiswa kanjena: inyama nge-anyanisi igayiwe ku-blender noma ku-grinder yenyama. Ngemuva kwalokho kufakwa irayisi elinsundu ebilisiwe ngaphambili, emvakwalokho kwenziwa amabhola enyama futhi afakwa epanini, kwisoso se-utamatisi. Isoso lilungiswe kanjena - utamatisi uthele kahle, imifino ebunjiwe iyangezwa futhi ihlanganiswe namanzi.
Kwama-meatball uzodinga:
- Amagremu angama-200 enyama ye-turkey ngaphandle kwesikhumba;
- Amagremu ama-75 erayisi abilisiwe ansundu;
- 1 anyanisi omncane;
- utamatisi omncane omncane;
- I-150 ml yamanzi abilisiwe;
- dill, iparsley;
- usawoti, umnyama upelepele omnyama.
Stewbb zebhubhu ihora elilodwa, ngaphandle kokufaka uwoyela wemifino. Kuvunyelwe ukusebenzisa isipuni esisodwa samafutha omnqumo.
Izitsha eziseceleni zenyama ye-turkey, kufaka ne-GI
Njengesitsha esiseceleni sesifo sikashukela sohlobo 2, okusanhlamvu okuningi kuvunyelwe, ngaphandle kwelayisi elijwayelekile, elinenkomba ye-glycemic engama-70 PIECES, lingathathelwa indawo ilayisi elinsundu, lapho inani leli lingama-20 amayunithi aphansi. Kufanelekile futhi ukuyeka i-semolina, lapho i-GI ifana nelayisi elimhlophe.
Imifino ethosiwe ingasebenza njengesitsha esihle senyama. Kuyaboshwa, hhayi ukucubuziwe, ngakho-ke inkomba yabo ye-glycemic izokwanda. Izaqathi, izimbotshana kanye namazambane kuyaphikisana kwabanesifo sikashukela, ngoba zidlula uphawu lwamayunithi angama-70. Izaqathe ezigayiwe zinama-PIECES angama-35 kuphela, kodwa ezibilisiwe ezingama-85 PIERES.
Ungazikhethela imifino enjalo:
- i-broccoli - amayunithi ayi-10;
- zucchini - 15ED;
- anyanisi, amaliki - amayunithi ayi-15;
- utamatisi - IZITHOMBE eziyi-10;
- isaladi lamaqabunga - IZINHLOKO eziyi-10;
- i-asparagus - amayunithi ayi-15;
- ukholifulawa - amayunithi ayi-15;
- ugarlic - IZITHUTHA eziyi-10;
- Isipinashi - amayunithi ayi-15.
Kuvunyelwe ukupheka amasaladi kusuka emifino engenhla, ngakho ukusebenza kwawo ngeke kukhuphuke. Kepha ungabilisa ubilise, kungcono ukubamba, ukonga amavithamini namaminerali amaningi awusizo ngangokunokwenzeka.
I-whole buckwheat ephelele inenkomba yamayunithi angama-40 futhi izoba isengezo esihle kakhulu kwizitsha zenyama ezivela ku-turkey. Ngaphezu kwalokho, iqukethe i-folic acid, amavithamini wamaqembu B no-P, i-iron, i-magnesium ne-potassium. Ngaphezu kwalokho, i-buckwheat yenza ngokwejwayelekile ukusebenza kwepheshana lesisu ngenxa yokuqukethwe kwefayibre.
Amagilebhisi (aphuzi kanye ansundu), anenkomba yamayunithi angama-30, nawo afakiwe ohlwini lwemikhiqizo evunyelwe. Inothile nge-potassium, ngenxa yalokho, ngokusetshenziswa kaningi kwamakhala, inomphumela omuhle ohlelweni lwezinhliziyo, kanye nokwakheka kwegazi.
I-Pearl ibhali etholakala ezinhlolweni zebhali, elungiselelwe emanzini, inenkomba ephansi kakhulu ye-glycemic - ama-22 PIECES kuphela. Amanzi amancane asetshenziswa ngenkathi kuphekwa, i-caloric porridge. Ukuqanjwa kwayo kubandakanya izinto ezingaphezu kuka-15 zokulandela umkhondo, abaholi okuyi-phosphorus ne-potassium, kanye namavithamini amaningi (A, B, E, PP).
Ngokuvamile, ukukhetha ukudla okufanele, kucatshangelwa inkomba ye-glycemic yokudla okudliwayo, onesifo sikashukela kwesinye isikhathi kunciphisa ubungozi bokuxhuma ushukela wegazi futhi, ngaphezu kwalokho, kugculisa umzimba ngezinto eziningi ezisebenzayo zokulandela umkhondo namavithamini. Ividiyo ekulesi sihloko izokukhombisa ukuthi ngabe itafula lokudla likashukela kufanele libe njani.