Isifo sikashukela kufanele sinamathele ekudleni okuphansi kwe-carb impilo yabo yonke. Ukudambisa le nkinga, izazi zezempilo zitusa ukuthi ushintshe indlela odla ngayo ngokudla okuvunyelwe. Ungasebenzisa i-artichoke yase-Jerusalem ngohlobo lwe-2 yesifo sikashukela ngaphandle kwemikhawulo, kudliwa okusha, kudliwe, kuthosiwe, kuthosiwe. Ukusuka kule yemifino engavamile, ungenza ngisho izimbiza nezithelo ezinoswidi. Ukwakheka kwe-artikoke yaseJerusalem akuseyona into ephawuleka kangako, ngokuya ngokuqukethwe kwezinto eziwusizo kuphakeme kakhulu kwezinye izitshalo zezimpande. Emithini yesintu, le mifino isetshenziselwa ukwelapha izifo eziningi, kufaka phakathi ukunciphisa i-hyperglycemia kushukela.
Ukuqanjwa kanye nenkomba ye-glycemic ye-Jerusalema artichoke
I-Jerusalema artichoke isitshalo esiyimpande, nezilimo eziyizigaxa zayo zifana namazambane. Lesi sitshalo saziwa kabanzi kusukela silethwa eRussia sivela eNyakatho Melika eminyakeni engamakhulu amabili eyedlule. Amanye amagama e-Jerusalema artichoke yi-drumole, ubumba lobumba. Amacembe awo neziqu ezinde ambozwe nge-fluff, izimbali ziqala ukusondela ekwindla. Izimbali eziqhakazile, eziphuzi zifana nojongilanga omncane.
Ama-tubers ambiwa ekwindla sekwephuzile. I-artichoke yaseJerusalema igcinwe kahle kuze kube entwasahlobo emaphelini nasemakhomeni akhazimulayo, ukuze ilethe izinzuzo ngesikhathi esifanele, lapho ukudla kwesifo sikashukela kungampofu kakhulu kuma-vithamini. Enye imfanelo enhle ye-artichoke yaseJerusalema: ungayishiya inhlabathi ubusika bonke futhi uyigaye ekuqaleni kwentwasahlobo, lapho iqhwa lisanda kuncibilika. Ama-tubers ngalesi sikhathi amnandi kakhulu.
I-artichoke yaseNew York inambitheka njengeklabishi isiqu noma itheniphu, kepha ngaphandle kwesimo sokudabuka. Kokubili abadala kanye nezingane bajabule ngokudla imifino enamanzi le. Kubilisiwe futhi kuthosiwe, kuyithenda ethe xaxa, kuhamba kahle nge-anyanisi eminingi - u-anyanisi, dill, iparsley, isinamoni, ama-clove, ikoriyandire. I-artichoke yaseJerusalema yenza izitsha eziseceleni eziyinyama emnandi; inambitheka emafutheni neminye imifino. Ngamafuphi, ubukhulu be-Jerusalema artichoke ekhishini leziguli ezinesifo sikashukela bubanzi ngokungajwayelekile.
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Ngokusho kwezakhiwo ezinomsoco, i-artichoke yaseJerusalema iseduze namazambane. Cishe akukho mafutha ku-100 g yemifino yezimpande, 2 g yamaprotheni, cishe 17 g wama-carbohydrate, 2 g wefayibha yokudla. Okuqukethwe kwekhalori - 73 kcal.
Ongakukhetha: amazambane nesifo sikashukela - yikuphi ukulimala?
Izinzuzo kanye nokulimala kwe-articoke ye-Jerusalema yohlobo 2 lwesifo sikashukela kunqunywa ngokuphelele ngokwakhiwa kwayo. Uhlu lwamavithamini nezinto eziphilayo ezibaluleke kakhulu ezitshalweni zezimpande (kuphela izinto ezinokuqukethwe okungaphezulu kwe-5% yenani elidingekayo ngosuku lomuntu omdala kukhonjisiwe):
| Ukwakheka | Okuqukethwe okungu-100 g | Izinzuzo Zesifo Sikashukela | ||
| mg | % yesidingo | |||
| Amavithamini | B1 | 0,2 | 13 | Iqembu B lisetshenziselwa ukukwenza ngokwejwayelekile i-metabolism ezigulini ezinesifo sikashukela. Futhi, la mavithamini athuthukisa ukugeleza kwegazi kanye ne-cholesterol ephansi, ngakho-ke azokuba wusizo ku-angiopathy nazo zonke izingqinamba zesifo sikashukela ezihambisana nayo. I-B3 iyi-antioxidant enamandla. |
| B3 | 1,3 | 7 | ||
| B4 | 30 | 6 | ||
| B5 | 0,4 | 8 | ||
| Ama-Macronutrients | potaziyamu | 430 | 17 | Ilawula ibhalansi lamanzi emzimbeni, yehlise ukungalingani kwegazi. |
| phosphorus | 78 | 10 | Kuthuthukisa amandla omzimba wokulawula ushukela wegazi. | |
| Landelela izinto | insimbi | 3,4 | 19 | Kuthuthukisa ukulethwa komoya-mpilo kwezicubu. |
| ithusi | 0,14 | 14 | Ukuvimbela i-neuropathy ku-diabetesics kuyadingeka ekugomeni. | |
Ku-mellitus yesifo sikashukela, ukudla okuvunyelwe kunqunywa yinkomba yabo ye-glycemic. Isisekelo sokudla sohlobo lwe-2 isifo kufanele kube ukudla okunenkomba ephansi, ngaphansi kwama-35. Imikhiqizo enenkomba evamile yokufika kuma-55 nayo isetshenziswa kabanzi .. Amanzi amasha e-artichoke tubers, GI = 50. Lokhu kusho ukuthi ukufakwa kwayo ekudleni ngamanani angenamkhawulo onesifo sikashukela kungaba kube yingozi. Okubi kakhulu isinxephezelo sesifo, kuyavunyelwa amapharele odaka. Ngo-ushukela ojwayelekile oswelayo ngosuku, ungaba ngu-250 g, noma isidlo esi-1 se-art artooke yaseJerusalema.
Lapho kuphekwa futhi kwenziwa i-puree kusuka emifino, inkomba yabo ye-glycemic iyanda, njengoba i-fiber yokudla ibhujiswa, futhi ukutholakala kwama-carbohydrate kuyanda. Lapho usika i-artichoke yaseJerusalema, lokhu kwanda akubalulekile, kodwa ukupheka akwenzi kuphela i-GI ngamaphuzu ayi-10, kodwa futhi kuphula into ewusizo kakhulu kulesi sitshalo sezimpande - inulin. Ngakho-ke, ukusetshenziswa kwe-artichoke yaseJerusalema ngendlela yayo eluhlaza kungathandeka.
Ukubala inani elidingekayo le-insulin yesifo sikashukela sohlobo loku-1, i-100 g ye-artichoke yaseJerusalema ithathwa njengo-1,4 XE. Ku-1 XE - 70 g izimpande.
Izici eziwusizo zezitshalo ezimpande
Kubantu abanesifo sikashukela sohlobo 2, iparele lobumba lingafinyelela ukulawulwa okungcono kwe-glycemic, futhi ngenxa yalokho banciphise ubungozi bezinkinga eziningi. Izici ezizuzayo ze-artichoke yaseJerusalem ikakhulukazi zibangelwa okuqukethwe okuphezulu kwe-inulin kuyo - kufinyelela ku-18%. Le nto ingeyoqembu lama-polysaccharides futhi luhlobo lwedepho yamandla esitshalweni, njengesitashi kubhatata. I-Inulin iyi-prebiotic, ama-enzymes wokugaya awakwazi ukuwohloka, ngakho-ke ayiguquki ifinyelela amathumbu amakhulu, lapho iba ukudla kwama-microflora ayo. Ngenxa yokudla okuhle, amagciwane azuzayo aphindaphinda ngempumelelo, anomthelela ekusebenzeni kwamapheshana asesiswini, kuphumuza ukuqunjelwa kanye nesifo sohudo.
Ngaphezu kokugaya ukudla okujwayelekile, i-inulin inezinye izinto zokwelapha eziningi:
- Ibambezela ukufakwa kweglucose egazini, ngakho-ke i-artichoke yaseJerusalema enesifo sikashukela sohlobo 2 isiza ukunciphisa i-glycemia;
- Isusa izinto ezinomsakazo nezinsimbi ezisindayo emzimbeni.
- Isheshisa ukudlula kokudla ngamathumbu, ihlanze izinsalela zokudla ezingaphanjwanga.
- Kukhuthaza ukukhula kwamathambo, kwandise ukungazweli kwabo. Esikhathini sikashukela, singasetshenziswa ukuvikela i-osteoarthropathy. Izinzuzo ezibalulekile ziyabonakala ngemuva konyaka wokusebenzisa njalo i-artichoke yaseJerusalema.
- Kuthuthukisa i-bioavailability yamavithamini namaminerali athile.
- Ibuyisela amandla umzimba we-metabolism wamafutha, ngenxa yokuthi i-cholesterol yegazi ne-triglycerides incishisiwe, ingozi ye-angiopathy kushukela iyancipha, futhi nomfutho wegazi uyancipha.
- Kuthuthukisa isimo sama-lymph node, ngakho-ke ukusetshenziswa kwe-artichoke yaseJerusalem kuthinta kahle amasosha omzimba.
- Kuyinto hepatoprotector, ithuthukisa umphumela wezidakamizwa ekwelapheni i-hepatitis B no-C.
Inhlanganisela ye-inulin nezinye izinto eziwusizo e-art artoke eikuvumela ukuba uyisebenzise ekwelapheni izifo ezilandelayo:
- isifo samathambo;
- isifo sezinso;
- cystitis
- isifo sokuqina kwemizwa;
- i-anemia
- uhlobo 2 sikashukela;
- uhlobo olubi lwesifo sikashukela.
Izindlela zokupheka zaseJerusalema artichoke
I-artichoke yaseJerusalema ingaba yingxenye yamasaladi amaningi avela emifino emisha. Ihlikiwe noma inqunywe kube yimichilo futhi ihlanganiswa nezaqathe ezingavuthiwe, i-daikon, amasaladi anamaqabunga, iklabishi. Ukuze uthole ukunambitheka, ungangeza u-anyanisi, ugarliki, i-ginger gated, ulamula, imifino: iparsley, i-cilantro noma i-dill. Isaladi yesizini ngo-ukhilimu omuncu onamafutha aphansi, i-yogurt yemvelo noma uwoyela wemifino.
I-artichoke yaseNew York ingadliwa unyaka nonyaka. Izibonelo zamasaladi:
- Ubusika. I-400 g ye-Jerusalema artichoke ne-1 isanqante esikhulu, iklabishi, engeza amaqanda ama-2 aqoshiwe, inqwaba yama-anyanisi aluhlaza neparsley. Isikhathi nokhilimu omuncu.
- Ntwasahlobo. Sika i-200 g ye-artichoke yaseJerusalema ibe yimichilo emincane. Geza, hlambulula ngamanzi abilayo anosawoti bese ukhetha u-200 g we-soreli, engeza i-clove echotshoziwe yegalikhi, usawoti. Ukugqoka - uwoyela wemifino ngejusi kalamula.
- Ihlobo Sika utamatisi ama-2 nekhukhamba zibe izingcezu, upelepele wensimbi, isithombo esine-radish ne-200 g ye-artichoke yase-Jerusalem - ngemichilo. Usawoti, inkathi ngamafutha omnqumo, ufafaze ngamakhambi.
- I-Autumn. Chop 200 of iklabishi, usawoti bese hashaza kahle. Faka ama-200 g we-artichoke yase-grated yaseJalimane, amasongo acinene isigamu anyanisi obomvu, noma yimaphi amakhowe afakwe emanzini anosawoti. Fafaza ngamakhambi.
Futhi, ngesifo sikashukela, ungasebenzisa izindlela ezingejwayelekile zokupheka kwe-artichoke yaseJerusalema.
Wacwilisa i-artichoke yaseJerusalema
Lapho ukubila, ama-carbohydrate asemikhiqizweni acutshungulwa ngokwengxenye abe yi-lactic acid, ngakho-ke inkomba ye-glycemic iyancipha. Ukuze ulungiselele i-artichoke yase-pickled yase-Jerusalema, udinga ukugeza kahle ama-tubers nge-shayela, uthathe izingcezu ezincanyana, ubeke imigqa eqinile engilazini noma esitsheni esingenamikhawulo. Bese uthele i-brine: 1.5 tbsp. chitha usawoti kwilitha lamanzi, ubilise, upholile. Beka ukucindezelwa ngaphezulu bese uzifudumeza izinsuku ezintathu, bese ufaka esiqandisini bese uqhubeka lapho ezinye izinsuku ezintathu. I-art artokeoke elungiselelwe ngale ndlela ingasetjenziswa njengesitsha esiseceleni senyama, engezwe ku-vinaigrette ne-sauerkraut isaladi.
I-Jerusalema artichoke ne-plum jam
Susa imbewu kusuka ku-500 g yama-plums, usike i-artichoke ye-Jerusalem ibe yimibuthano. Songa izithako esitsheni esinodonga olubunjiwe, engeza izipuni ezimbalwa zamanzi. Cwilisa ihora okungenani lokushisa ngaphansi kwesivalo, bese usula ukuthola i-smoothie. Faka ujusi kalamula ongu-1/2 ujamu, bese ubilisa eminye imizuzu eyi-10. Esikhundleni samaplamu, ungathatha ama-apula, ithini lamapheya, i-quinces. Ngaphandle kokuthi ushukela awufakwanga kuleli dessert, uvunyelwe kuphela kwabanesifo sikashukela ngamanani amancane, njengesengezo kwezinye izitsha.
Umakoti waseJapan artichoke
Cweca ikhilogremu ye-artichoke yaseJerusalema, oyinqume isiyingi esingu-3 mm. Kwilitha lamanzi engeza ujusi welayisi elilodwa, i-artichoke yaseJerusalema bese ushiya isigamu sehora. Susa ama-tubers emanzini, uwaxube ngesipuni soju (akusekho okunye, futhi uma kuphela ushukela kunxephezelwe) bese ubeka ungqimba olulodwa ephepheni lokubhaka. Misa kuhhavini ku-100 ° C cishe amahora amabili.
Sebenzisa njengomuthi
Ukuze uthole inzuzo ethe xaxa ngesifo sikashukela, i-artichoke yaseJerusalema idliwa iluhlaza noma yenziwe kuyo. Njalo ekuseni ngaphambi kokudla, udinga ukudla ngeshubhu esincane, esingaxutshiwe, esivele sigezelwe kahle. I-inulin i-soluble emanzini, ishiya i-tuber ngesikhathi sokugaya kwayo nokucindezela, ngakho ijusi elivela e-Jerusalema artichoke alisebenzi kangako njengesitshalo esiyimpande sonke. Usuku lwanele u-100 g wejusi elisanda kufakwa. Ngaphambi kokusetshenziswa, kufanele kufudunyezwe kuya ku-40 ° C ukuze umphumela we-inulin uthuthukiswe. Akunakusho uma umuthi usuqunjelwe ngokweqile, ngoba kakade ku-60 ° C, i-inulin iqala ukuguqula ushukela olulula.
Ama-infusions kanye nama-tinctures otshwala avela kuzilimo eziyizigaxa zesifo sikashukela sanoma yiluphi uhlobo awathandeki. Okokuqala, zinezinto ezingadingeki kangako kunasemifino eluhlaza. Okwesibili, utshwala buthinta kabi inkambo yesifo.
Uma izitshalo ezintsha zeMpande zaseJapan artichoke zingatholakali, ngesifo sikashukela sohlobo 2, ungasebenzisa izithasiselo zemvelo ngokusetshenziselwa i-artichoke yaseJerusalema:
| Igama lesengezo sokudla | Umkhiqizi | Ukwakheka | Imithetho Yokwamukela | Isenzo sikaMenzi sokumangalelwa |
| Ukuphila isikhathi eside | Diode | I-Jerusalema artichoke nezilimo eziyizigaxa zigxila. | Kufika kumathebhulethi ayisithupha ngosuku, inkambo - amasonto ama-5. | Ukulawulwa kwe-carbohydrate metabolism, ukusekelwa kwe-microflora, ukwanda kokungazethezeki. |
| Alga Helianthus | I-Litoral | I-Jerusalema artichoke, ukhula lwasolwandle - ukhukhamba kanye nesigaxa, imbewu yefilakisi. | Amaphilisi ama-3 ngosuku, inkambo - inyanga eyi-1. | Isinxephezelo esihle kakhulu sikashukela, ukusekelwa kwama-pancreas, ukuhlinzeka ngamavithamini adingekayo kashukela. |
| Inulin Forte | I-Evalar | I-Tuber powder, i-bran. | Izibhebhe ezi-6 ngosuku. | Ukuthuthukisa imetabolism, ukuvimbela i-retinopathy, ukunciphisa indlala. |
| Oligim | I-Evalar | Inulin, Gimnema Khipha. | Izibhebhe ezi-4 ngezinsuku ezingama-25. | Yenza ushukela ngokwejwayelekile, unciphise izifiso zamaswidi, uthuthukise umsebenzi we-pancreatic ohlotsheni 2 sikashukela. |
Ukuze uzuze kakhulu, udinga ukuthatha i-artichoke yaseJerusalema ezibhebheni ngaphambi kokudla, uphuze amanzi amaningi.
Izinto zokusetshenziswa ezingabalulekile, ngaphezu kwezilimo eziyizigaxa, zingamaqabunga e-artichoke aseJerusalema. Aqoqiwe ngaphambi kokuqhakaza kusuka engxenyeni engenhla yesitshalo, yomisiwe, bese kulungiswa itiye: isipuni esigcwele samahlamvu sithululelwa ku-0.5 l wamanzi abilayo futhi sigcizelelwa imizuzu eyi-10. Baphuza ngendlela efudumele, ingilazi kathathu ngosuku. Itiye elinjalo lisiza ukuthuthukisa izinqubo zokulungisa izicubu, lidambise i-atherosclerosis, futhi lingasetshenziselwa ukwelapha umonakalo esikhunjeni.
Imihlahlandlela Yesifo Sikashukela
Ngesifo sohlobo 2, isifo sikashukela singanxephezelwa kuphela uma isiguli siguqula ngokuphelele isimo saso empilweni yaso.
Ukugwema izinkinga futhi uzizwe ujabule, kufanele:
- hlela indlela odla ngayo ukuze iqukethe izitsha ezinokudla okuphansi (70%) naphakathi (30% kokudla) i-GI;
- udle imifino eminingi;
- ungakhohlwa ngezithelo. Ukuze kungavuki ushukela, kudliwa okuncane ekuseni;
- faka kwimenyu imikhiqizo esetshenziselwa kakhulu isifo sikashukela, isibonelo, i-artichoke, i-dogrose, i-cranberry;
- phuza uketshezi oluningi. Ingxenye ngesimo setiye namakhompiyutha, kepha ivolumu enkulu kufanele ihlalwe ngamanzi ahlanzekile;
- engeza amakilasi emfundo ejwayelekile kuhulumeni wosuku: ukuzivocavoca, ukuhamba, imidlalo yeqembu, ukubhukuda, ukuhamba ngamabhayisekili;
- ukunciphisa umkhawulo wokudla amakhalori, bese wehlise isisindo kube okwejwayelekile.
