Isifo sikashukela sibeka isiguli impilo yaso yonke ukuqapha indlela esidla ngayo nendlela yaso yokuphila ukuze kuvikeleke umzimba ekhuphukeni koshukela wegazi. Imikhiqizo eminingi eyintandokazi ihlala ivinjelwe, futhi uhlu oluvunyelwe alukhulu kakhulu.
I-endocrinologist inika isiguli imininingwane eningilizayo yokuthi yikuphi ukudla okungadliwa ngaphandle kokulimaza impilo. Ama-carbohydrate ayisitha esikhulu somuntu onesifo sikashukela, kepha amaprotheni ne-fiber, kunalokho, angasithuthukisa isimo sesiguli. Lapho wenza imenyu yansuku zonke, inkomba ye-glycemic yemikhiqizo kufanele icatshangelwe njengokubaluleke kakhulu.
Inkomba ye-glycemic iyinkomba yemiphumela yomkhiqizo ushukela wegazi ngemuva kokuba usudliwe. Futhi uma wehlisa le nkomba, ukudla okubaluleke kakhulu kuzoba yisifo sikashukela. Ama-kilojoule nsuku zonke kanye nesilinganiso sokuphuza uketshezi kufanele futhi kubalwe. Ikhalori ngalinye kufanele okungenani libe ngu-1 ml wamanzi noma olunye uketshezi. Kepha ama-juices we-diabetes angavunyelwe.
Noma yikuphi ukudla akunakukwenza ngaphandle kokudla izitsha zenyama. Umkhiqizo wenyama ofanele kungaba yinkukhu engenasikhumba. Kepha kungenzeka ukwandisa imenyu yenyama yohlobo lwes 2 sikashukela, kungagcini ebeleni lezinkukhu elibilisiwe? Impendulo ecacile inguyebo.
Izinkinga ezifana:
- ukudla inkukhu yesibindi sikashukela;
- ama-cutlets enkukhu kanye nezindlela zokupheka ezenzelwe abanesifo sikashukela;
- inkomba ye-glycemic yenkukhu nemikhiqizo elungiselelwe ngayo;
- izincomo zokudla okufanele kwansuku zonke, okungaqhamuki gxuma kushukela wegazi.
Inkukhu Yesifo Sikashukela
Inyama yenkukhu ingumkhiqizo ofanele wesifo sikashukela, zombili izinhlobo 1 no-2. Kuyaphawuleka ukuthi inyama ihlanjululwe esikhunjeni, iphinyaniswe ngenxa yokuqukethwe kwayo kilojoule. Futhi abanesifo sikashukela sebethambekele ekukhuluphisweni.
Yonke inyama yenkukhu inokuqukethwe cishe okufana nekhalori, umahluko wamayunithi ayi-10 kuye kwayi-15. Kepha lo mthetho awusebenzi esikhunjeni. Ngaphezu kwesifuba senkukhu, umuntu onesifo sikashukela angasebenzisa nemilenze yenkukhu. Yize kamuva nje, i-endocrinologists ivimbe le ngxenye yesidumbu ukuze isetshenziswe.
Zonke izinganekwane ngemiphumela emibi yemilenze yenkukhu emazingeni kashukela ichithwe ngocwaningo kososayensi baseMelika. Bakwazi ukuthola ukuthi i-ham iqukethe i-amino acid ebaluleke kakhulu, evimbela ukukhula kwe-glycemia. Ngakho-ke, lapho usuhlanze i-ham kusuka ku-peel, ungayibilisa ngokuphephile bese uyisebenzisa ekudleni kwasemini.
Imithetho yokupheka nokukhetha inkukhu
Kungenzeka yini ukuthi udle noma iyiphi inkukhu, noma unikeze izinhlobo ezithile zayo? Ama-Broiler aqukethe inani elikhulu lamafutha angenampilo, umzimba womuntu ongawadingi. Kungcono ukunikela ngesidumbu senkukhu noma inkukhu encane. Ngokwenza kanjalo. I-broiler idliswa ngokudla okunokungcola kwe-anabolic nemithi elwa namagciwane - akukho okuncane okusebenzayo lapha.
Umgomo wokwelashwa okushisa ubaluleke kakhulu futhi. Isiguli kufanele sikhumbule ukuthi inqubo yokupheka ivunyelwe kuphela ngalezi zindlela:
- ubilise;
- ukubhema;
- imizuzu ngaphandle kokufaka uwoyela.
Uma uthatha isinqumo sokupheka isobho, khona-ke umhluzi wokuqala uyakhishwa, okungukuthi, ngemuva kokubilisa kokuqala kwenyama - kuthululelwa amanzi bese kuthayishwa okusha. Kepha odokotela batusa ukuthi kuphekwe noma yiziphi isobho emanzini, bese befaka inyama ebilisiwe kumasobho ngaphambi kokudla.
Kuvunyelwe ukupheka izitsha zephunga lezinkukhu, okungukuthi, isibindi senkukhu. Ngakho-ke, uma usuthole izindlela zokupheka ezizokuchazwa ngezansi, ungakwengeza okwanele ukudla kwesiguli, hhayi ukwehla ezinhlobonhlobo zezitsha kumuntu ophilile.
Izitsha ezilandelayo zilungiselelwe kusuka enkukhu naku-offal:
- inkukhu yesibindi pate;
- ibhola le-cue;
- ama-cutlets enkukhu;
- amakhibhodi enziwe ngerayisi ansundu.
Ungadliwa
Ama-cutlets enkukhu ohlobo 2 lwesifo sikashukela avunyelwe ukusetshenziswa nsuku zonke, into esemqoka ukuthi uzilungiselele kahle inyama eyosiwe. Ukuze wenze lokhu, thatha isifuba senkukhu, ususe isikhumba kanye nenani elincane lamafutha, atholakala kwi-diagonal yethambo. Ingathengwa endaweni yokudla yenkukhu yesitolo.
Ukulungiselela ama-cutlets uzodinga:
- imicu emibili emincane yenkukhu;
- anyanisi owodwa ophakathi;
- iqanda elilodwa;
- phansi squash;
- usawoti, upelepele omnyama.
Zonke izithako zidluliswa nge-grinder yenyama, noma zigayiwe ku-blender. Ungabi namahloni ngokuba khona kwe-zucchini kuresiphi. Uzonikeza ama-meatballs juiciness, abuye futhi abuyele nesinkwa. Iresiphi ingafakwa ngephalishi le-ebilisiwe lebhotela, ngenani lama-gramu ayi-100. Uma uthatha isinqumo sokususa i-zucchini bese wengeza i-buckwheat, ngeke uthole ama-cutlets, kepha isi-Greek. Amathumbu imizuzu engama-25.
Musa ukwenqaba ama-meatball. Nansi iresiphi yabo: ibele lezinkukhu lidluliswa nge-grinder yenyama, kufakwa usawoti kanye nopelepele. I-anyanisi inqunywa ku-cubes amancane. Kusetshenziswa irayisi elinsundu, kudinga ukubiliswa imizuzu engama-35 kuya kwengama-45. Zonke izithako zixubene, ngemuva kwalokho kwakhiwa izingqimba zenyama bese zithosiwe.
Ungapheka futhi ugobe isibindi. Kukhonza okukodwa okudingayo:
- Amagremu ayi-150 wesibindi senkukhu;
- iqanda elilodwa;
- anyanisi owodwa omncane kanye izaqathi.
Isibindi sihlanzwa ngaphansi komfula obandayo wamanzi bese sinqunywa sibe amasentimitha ayi-3, bese sibekwa epanini elishisayo. Stew isibindi kufanele sibe semanzini, ngokufakwa kwenani elincane lamafutha omnqumo. Ngemuva kwemizuzu eyi-10, izaqathi kanye no-anyanisi kufakiwe, ngaphambili kufakwe ku-grater yamaqhafu. Stew on ukushisa low, ngesivalo ivaliwe imizuzu engu-15. Ukunambitha, engeza usawoti kanye nopelepele omncane omnyama.
Lapho ingxube yemifino yesibindi isilungile, ichotshozwa ngokusebenzisa i-grinder yenyama noma ne-blender, ngokufakwa kweqanda elibilisiwe. Ukunameka okunjalo kwesifo sikashukela kuzosiza umzimba, ngenxa yokuqukethwe okuphezulu kwezinto ezilandelwayo namavithamini atholakala esibindini senkukhu.
Isitsha sesibindi senkukhu asisi kangako, siyadayiswa noma kulungiswa ipayipi kuso. Iresiphi yesibili yokuhlanjululwa kwenkukhu i-stewed isibindi, esipheka ngokushesha. Udinga ukuthatha i-offal, hlambulula ngaphansi kwamanzi agobhozayo bese ubeka epanini lokushisa noma ku-stewpan. Ukuqothula kwenzeka emanzini, ngokufakwa kwenani elincane lamafutha.
Ngemuva kwemizuzu engu-10 yokupheka, ungangeza u-anyanisi oqoshiwe kanye izaqathe kwesibindi. Izaqathe kuphela okungafanele ukuba zithosiwe, kungcono ukusika kube ama-2 cm cm.
Inkomba ye-glycemic yenkukhu nemikhiqizo okuphekwe ngayo
Kubalulekile ukuthi abanesifo sikashukela bakhethe ukudla okunenkomba ye-glycemic ephansi. Kepha ungaqonda kanjani ukuthi inkomba iphansi, futhi yamukeleka nini? Nayi idatha eyisisekelo ye-glycemic index:
- kufinyelela kuma-49 PIECES - aphansi;
- kufika kumayunithi angama-69 - aphakathi nendawo;
- ngaphezulu kwe-70 PIERES - ephezulu.
Ezikhiqizweni ezinenkomba ye-glycemic ephezulu, abanesifo sikashukela kufanele bathi ukubabaza kuze kube phakade. Lokhu okulandelayo kuyizinkomba zemikhiqizo ye-GI esetshenziselwe izindlela zokupheka ezingenhla.
Ake siqale ngemikhiqizo ngenkomba ephansi ye-glycemic - lesi isibindi senkukhu, ukufundwa kwayo kungu-zero. Okulandelayo kuza i-zucchini no-anyanisi, lapho i-GI ingamayunithi angama-15. Ukukhuphuka okuqhubekayo:
- inkukhu - IZITHOMBE 30;
- irayisi (brown) elayisi - IZITHOMBE ezingama-45;
- iqanda lenkukhu - IZITHUTHA ezingama-48;
- izaqathe ezingavuthiwe ezingama-35 IZITHOMBE, zibilisiwe - 85 IZITHOMBE.
Ngakho-ke ukusetshenziswa kwama-izaqathe lapho kulungiswa izitsha zenyama kuncishiswa kube okungenani, ukuze kungavumi ukugxuma okungathandeki kushukela wegazi.
Yini efanelekile njengesitsha eseceleni sezitsha zenkukhu. Ungadonsa i-zucchini, u-anyanisi notamatisi epanini. Noma yenza isaladi yemifino entsha nge likhukhamba (GI 15 PIECES) notamatisi (GI 10 PIECES). Ngokuvamile, izitsha eziningi zokudla zesifo sikashukela zizoba, njengoba besho, "endabeni."
Kokusanhlamvu, iphalishi yommbila, noma njengoba zibizwa nangokuthi i-mamalyga, lidume ngezindawo zalo ezilusizo, okuthi, lapho lisetshenziswa njalo, kube nomthelela omuhle enhlalakahleni yesiguli sikashukela. Iphalishi elilungele line-GI yamaayunithi angama-22.
IBarley iyasiza futhi futhi inenkomba ye-glycemic ephansi.
Ngokuvamile, noma ikuphi okusanhlamvu, ngaphandle kwelayisi nokolweni, kufanelekile njengendishi eseceleni yezitsha zenyama.
Ukuncoma izondlo
Umuntu onesifo sikashukela kufanele adle izikhathi ezingama-5-6 ngosuku, ngasikhathi sinye, ezingxenyeni ezincane futhi agweme ukudla ngokweqile, empeleni, umuzwa wokulamba. Kungcono ukuthi konke ukudla kudliwe ngasikhathi sinye. Lokhu kuzosiza umzimba ukujwayela futhi kuzoba lula ukukhiqiza i-insulin kumanyikwe.
Kwenqatshelwe ukuphuza iphalishi ngemikhiqizo yobisi nemikhiqizo yobisi olunoshukela - lokhu kuzokhubisa ngokushesha ukugxuma kushukela wegazi. Amajusi nawo awenqatshelwe, ngaphandle kukatamatisi, onokuqukethwe kwekhalori okuphansi futhi obekezelelwa kahle yisiguli. Umthamo wansuku zonke akufanele udlule ku-150 ml. Ividiyo ekulesi sihloko izokutshela uhlobo lwenyama ongayidla nesifo sikashukela.
