Ngeshwa, isifo sikashukela sibhebhethekile futhi, lapho sibhekene nenkinga enjalo, isiguli kufanele silandele imithethonqubo yokudla okunempilo, ukuzivocavoca umzimba, ukubhekelwa udokotela obekezelayo futhi abheke amazinga kashukela egazini nsuku zonke, ngisho nasekhaya kune-glucometer.
Ukudla kungumthetho wokuqala futhi ophumelelayo ukulawula amazinga kashukela. Ungacabangi ukuthi lokhu kuthembisa umkhawulo ngobuningi bezitsha. Ngokuphambene nalokho, ungasebenzisa izindlela eziningi zokupheka, into esemqoka ukushisa kahle imikhiqizo futhi unake inkomba yabo ye-glycemic.
Vele, ushukela wenqatshelwe ngokuphelele kwabanesifo sikashukela, kodwa leli qiniso alikukhiphi ukulungiswa kwamaswidi wemvelo ngaphandle koshukela. Ngezansi sizonikeza incazelo ephelele yemikhiqizo ongakha ngayo amakhekhe okudla, chaza inkomba yabo ye-glycemic futhi sinikeze izincomo zokwelashwa okushisa.
Izincomo Zokupheka Nezondlo
Njengoba unesifo sikashukela sanoma yiluphi uhlobo, kubalulekile ukunamathela emithethweni yokuphathwa kokushisa kwemikhiqizo ethile. Lokhu kusebenza njengesiqinisekiso senkomba yabo ye-glycemic engaguquki.
Inkomba ye-glycemic iyinkomba ethinta izinga leshukela egazini ngemuva kokudla nokudla neziphuzo. Ingahluka, kuya ngokulungiselela.
Isibonelo, izaqathi ezintsha zinesikhombi samayunithi angama-35, futhi okubilisiwe kudlula okuvumelekile - amayunithi angama-85.
Ukudla kufanele kulungiselelwe kuphela ngalezo zindlela:
- ubilise;
- isiphuzo, ngokungezwa okuncane kwemifino, i-olive noma i-linseed;
- ukushaya;
- ku-microwave;
- kumpheki ohamba kancane, kumodi "yokuqothula".
Ngakho-ke, isiguli sivimbela ukwanda kwenkomba eyingozi ye-GI futhi ngaleyo ndlela ivikele impilo yayo ku-glycemia. Uma ungayilandeli le mithetho engenhla, khona-ke thayipha isifo sikashukela sesi-2 singakhula masinyane sibe uhlobo oluxhomekela i-insulin - owokuqala.
Kuhle ukwazi ukuthi izithelo eziningi zivunyelwe abanesifo sikashukela. Kepha ukulungiselela amajusi kubo akuvunyelwe. Izinto zihluke ngokuphelele notamatisi - ujusi wamatamatisi uvunyelwe ekudleni, kodwa hhayi ngaphezulu kwe-150 ml ngosuku.
Ushukela awukhishwe ngokuphelele empilweni yomuntu onesifo sikashukela, kepha ukungabikhona kwawo kungathathelwa indawo yizindawo ezinoshukela, ezithengiswa kunoma yiliphi ikhemisi. Ngokuvamisile, uju luvunyelwe, olungezwe emafosheni naseziphuzweni ezishisayo.
Nganoma yiluphi uhlobo lwesifo sikashukela, kwenqatshelwe ukungabulawa yindlala noma ukudla ngokweqile - lokhu kuthuthukisa ukugxuma okubukhali kushukela wegazi futhi kwandise isidingo se-insulin eyengeziwe. Udinga ukwenza uhlelo lokudla, okungcono ngezikhathi ezithile futhi ngehora elifanayo, izingxenye kufanele zibe zincane. Konke lokhu kuzosiza umzimba ukukhulula i-insulin ye-hormone ngesikhathi esifanele. Ngaphezu kwalokho, ipheshana emathunjini liyathuthuka.
Ukudla kokugcina kufanele kwenzeke okungenani amahora amabili ngaphambi kokulala.
Inkomba Yomkhiqizo ye-Glycemic
Ukulungiselela amaswidi ngaphandle koshukela, udinga ukunquma uhlu lwemikhiqizo evunyelwe.
Abantu abanesifo sikashukela badinga ukukhetha labo abanenkomba ye-glycemic yama-unit angama-50, futhi imikhiqizo enesikhombi esingama-70 amayunithi nayo ingasetshenziswa.
Yebo, konke okunye okudlula uphawu lwamayunithi angama-70 akuvunyelwe.
Ama-dessert angenayo ushukela angenziwa kulokhu kudla:
- izithelo ze-citrus (ulamula, i-grapefruit, i-mandarin) - inkomba ayidluli IZIMPAWU ezingama-30;
- ama-sitrobheli - amayunithi angama-25;
- iplamu - amayunithi angama-25;
- ama-apula - amayunithi angama-30;
- i-lingonberry - amayunithi angama-25;
- eliphakathi kwe - amayunithi angama-20;
- i-cherry - IZIKHALAZO ezingama-20;
- i-currant emnyama - IZITHUTHA eziyi-15;
- i-currant ebomvu - 30ED;
- raspberries - amayunithi angama-30.
Ngaphezu kwalokho, imikhiqizo yezilwane iyadingeka:
- iqanda lenkukhu - amayunithi angama-48;
- ushizi wekotishi - amayunithi angama-30;
- kefir - amayunithi ayi-15.
Akunakwenzeka ukukhombisa ngokuthembekile inkomba ye-glycemic yoju, ngenxa yokuthi izimo zokugcina zomkhiqizo nohlobo lwesitshalo sikaju kuthinta le nkomba. Imvamisa, inkomba iyahlukahluka kusuka kumayunithi angama-55 kuye kwangama-100. Inkomba enkulu ye-glycemic ikhona kuju lwezinyosi, oluxutshwe namasiphu kanye nezinye izithambisi ezenziwe ngabakhiqizi abangathembekile. Ngakho-ke, kungcono ukuthenga umkhiqizo onjalo ezitolo ezinkulu, odinga isitifiketi sekhwalithi esifanele.
Uju oluphuma kukaphayini, i-linden, i-eucalyptus ne-acacia lunenkomba ye-glycemic yamayunithi angama-55, yebo, nangokwemvelo yezinto ezingavuthiwe uqobo.
Kuyo yonke imikhiqizo engenhla, ungalungisa i-dessert ephansi enekhalori, i-smoothie, i-jelly, i-jelly, amasaladi ezithelo nama-casseroles.
Nazi izindlela zokupheka ezinhle kakhulu, ngenkomba ye-glycemic ephansi nokuqukethwe okuphezulu kwamavithamini namaminerali anempilo.
Izithelo Zokupheka Dessert
Ngesifo sikashukela, ukusetshenziswa kwe-kissel kuvunyelwe, okunomphumela omuhle ekusebenzeni kwepheshana lesisu.
Kuyafaneleka ukubheka ukuthi uhlu lwezithelo lungashintshwa ngokuya ngokuthanda komuntu ogulayo, into esemqoka ukukhetha okulungile, kucatshangelwa inkomba ye-glycemic. Kungcono ukunikela ngezithelo ezinhle, ngakho-ke isidingo sokwengeza i-sweetener siyanyamalala.
Futhi, ingadakwa ngokugaya okuhlukahlukene. Ukuyilungiselela uzodinga (ngokuthenga oku-2 okulungiselelwe):
- amajikijolo amahlanu e-cherry;
- uhhafu weparele;
- i-apula elilodwa;
- ucezu kalamula;
- ama-raspberries amahlanu;
- ufulawa we-oat.
Ufulawa we-oat ekhaya wenziwa ngokushesha okukhulu - kuthatha i-oatmeal bese uyigaya nge-blender, noma i-grinder yekhofi, esimweni se-powder. Ngemuva kwalokho, umkhiqizo owumphumela uhlanganiswa nengxenye yelitha lamanzi apholile abilisiwe.
Zonke izithelo zibilisiwe imizuzu eyi-10, uketshezi olumphumela luyahlungwa bese ubekwa ngomlilo ohamba kancane. Ngemuva kwalokho ilethwe ngamathumba, futhi ngalesi sikhathi i-thickener yemvelo (i-oatmeal ngamanzi) ithululelwa emfudlaneni omncane. Kuyadingeka ukuvusa ijeli ngokuqhubekayo ukuze izigaxa zingabi. Ngemuva kokufinyelela usayizi oyifunayo, i-jelly isilungele ukudla.
Izindlela zokupheka eziwusizo zilungiswa ngaphandle kokwelashwa okushisa ukushisa ukuze kulondolozwe zonke izakhiwo zemikhiqizo. Kwisaladi yezithelo uzodinga izithako ezilandelayo:
- Ama-blueberries ayi-15 nama-currants abomvu;
- Imbewu engu-20 yamapomegranate;
- uhhafu we-apula oluhlaza ngaphandle kwepelisi;
- Amajikijolo ayi-10 sitrobheli wasendle.
I-apula ligawulwa kube ngamashubhu amancane amasentimitha amabili kuya kwamathathu ngosayizi, futhi kuxutshaniswe nezinye izithelo. Thela isisindo esidingekayo ngo-100 ml we-kefir. Isaladi elinjalo lezithelo lilungiswa kangcono ngokushesha ngaphambi kokusetshenziswa.
Akunandaba noma kungabonakala kumangalisa kangakanani, i-jelly ingaba khona ekudleni kwesiguli esinoshukela wanoma yiluphi uhlobo. Kuze kube muva nje, ukusetshenziswa kwe-gelatin, okudingeka ekwenziweni kophudingi obunjalo, kwabizwa kungabazeki, kodwa ngemuva kokutadisha ngokucophelela ukwakheka kwayo, singaphetha ngokuthi akubeki usongo lokulengiswa ushukela egazini.
Iqiniso ngukuthi i-gelatin iqukethe amaprotheni angama-87%, anconyelwa abanesifo sikashukela ekudleni kwabo kwansuku zonke. Ukuze wenze ulamula jelly uzodinga:
- ulamula amabili;
- 25 amagremu we-gelatin;
- amanzi ahlanziwe.
Ulamula owodwa ubunjiwe futhi uqotshwe kahle, bese uxutshwa nelitha lamanzi ahlanziwe noma abilisiwe bese kufakwa ukushisa okulinganiselayo, kuthululelwe emfudlaneni omncane we-gelatin. Pheka kuze kube yilapho isiraphu inokunambitheka okungafani nolamula. Ngemuva kwalokho, ngaphandle kokususa emlilweni, gcoba ujusi welamula owodwa bese uletha kubilume, bese uyicima. Thela i-jelly yesikhathi esizayo ekubunjweni nesiqandisini kuze kube iqhwa ngokuphelele. Abathandi beshukela bangangezela i-sweetener esiteji sokugcina sokupheka.
Zonke izitsha zezithelo zingcono ibhulakufesi, ngoba ziqukethe ushukela wemvelo. Ukuvivinya umzimba okwansuku zonke komuntu onesifo sikashukela kuzosiza ukuthatha kancane ushukela wegazi.
Izitsha zokupheka zama-cottage shizi
Ukupheka i-soufflé curd yesifo sikashukela ngeke kuthathe isikhathi esiningi, kuyilapho kungathatha isikhundla sokudla okugcwele, kuvame ukugcwala umzimba ngamavithamini kanye ne-calcium. Kuzodingeka:
- i-apula elilodwa elincane eliluhlaza;
- Amagremu angama-200 of ushizi ophansi wekhotishi;
- izingcezu ezimbili zama-apricots omisiwe "
- usinamoni.
Cweca i-apula kusuka imbewu kanye nopele, hlikihla ku-grater enhle. Isisindo sezithelo ezivelayo zihlanganiswa ne-cottage shizi. Faka ama-apricots omiswe kahle, ebilongwe emanzini abilayo imizuzu eyisikhombisa, ukuze ithambe. Hlanganisa yonke into kahle usebenzisa i-blender, njengoba ukuvumelana komkhiqizo kufanele kufane. Ngemuva kokuthola umphumela oyifunayo, i-curd ibekwa isikhunta se-silicone bese ifakwa kumay microwave imizuzu emihlanu. Ngemuva kwalokho, ushizi wekotishi kanye nesithelo sezithelo kususwa isikhunta bese kufafazwa ngesinamoni emhlabathini ukunambitha.
Ividiyo ekulesi sihloko iveza iswidi leresiphi yesifo sikashukela.
