Isinye sezitsha ezithandwa kakhulu cuisine yaseRussia zihlanganisa ama-dumplings. Akunakubalwa ngokudla kokudla, ngakho-ke kuvinjelwe ezinhlotsheni eziningi zezifo ezingamahlalakhona. Uhlobo lwesifo sikashukela sohlobo 2 sikashukela izinto okunzima ukuzilandisa.
Imininingwane ejwayelekile
Ngingadla ama-dumplings wesifo sikashukela sohlobo 2? Kunjalo, kodwa kuya ngemithetho ethile yokupheka. Izinketho ezithengiwe zemikhiqizo eseqediwe zinqatshelwe ngokuphelele ngamatafula angu-9 wokulashwa - ngisho inani elincane lingadala ukulimala okukhulu kwempilo yeziguli ezinesifo sikashukela.
Imikhiqizo eqediwe evezwe ezitolo ingemikhiqizo enekhalori ephezulu enenkomba ye-glycemic ephezulu. Ngaphezu kwalezi zinkomba, kwenziwa amadombolo:
- Kusuka kufulawa wekolweni weprimiyamu;
- Inyama eyosiwe enamafutha amaningi;
- Usawoti omningi, amakhambi kanye nezinongo.
Ukulungiselela ukuhlolwa
Ufulawa we-Wheat wenqatshelwe ukwenza isivivinyo sokudonswa kwempahla uma kungenzeka ukugula. Uma ithathelwa indawo i-rye, khona-ke ukunambitheka kwesitsha esiphelile kuzoba kungathandeki. Ngakho-ke, kunconywa ukuyixuba ngokulingana okulinganayo nezinye izinhlobo ezinenkomba ye-glycemic yazo evunyelwe sikashukela. Izinga eliphelele le-GI akufanele lidlule amayunithi angama-50, inhlama evela engxubevange kufanele ibe nokunwebeka, nokunambitheka okuthuthukile.
Ezinye zezinhlobo ezivunyelwe ukupheka yilezi:
- I-pea;
- I-Buckwheat;
- Ifilakisi;
- Oatmeal;
- I-Rye
- Soya.
Phakathi kwezazi zokudla, inhlanganisela efaneleke kakhulu ibhekwa njengengxube ye-rye ne-oatmeal. Ngaphandle, umkhiqizo ophelile ubukeka umnyama kunombala ojwayelekile wombala kunama-dumplings atholakala kufulawa kakolweni weprimiyamu. Isitsha esiqediwe esisuka enhlama elilungiselelwe ngale ndlela ngeke sithinte izinga lokuxineka koshukela ohlelweni lokujikeleza.
Kunzima kunazo zonke izinhlobo zenhlama kubhekwa njengengxube yefilakisi nefulawa ye-rye. Ukunamathela okwandayo kokuokuqala kuholela ekuxineni kwenhlama, futhi umbala wayo onsundu ubangela ukuthi okudonswayo kupende kucishe kube mnyama. Uma ungacabangi ukubukeka okungajwayelekile kanye nokuncipha kukhipha inhlama, khona-ke ezigulini ezinesifo sikashukela, le ndlela izoba wusizo kakhulu.
Kuzo zonke izinhlobo zikafulawa, inkomba yamayunithi esinkwa ayidluli okujwayelekile okuvunyelwe ngabachwepheshe, aqukethe inani elincane lama-carbohydrate. Inani eliqondile le-XE lincike ngqo kuhlobo lwefulawa esetshenziswe lapho kulungiswa.
Ukugcwalisa isidlo
Iresiphi yeklasikhi yokulungiselela ukugcwaliswa ifaka inyama yenkomo nengulube exutshwe nengxube ye-anyanisi oqoshiwe kanye nama-clove egalikhi. Isitsha sokugcina siphenduka sibe ngamafutha ngokweqile, okusho ukuthi azifanele iziguli ezinesifo sikashukela i-mellitus (zombili izinhlobo zokuqala nezesibili).
Ukudla konke, okubandakanya imikhiqizo yenyama, kulungiselelwe njengengxenye yokudla kwabanesifo sikashukela.
Ithebula lokudla likuvimbela ngokuphelele ukusetshenziswa kwe:
- Amafutha emvu;
- IWundlu;
- Inyama yenkomo;
- Inyama ye-Goose
- I-Lard;
- Amadada.
Iresiphi yendabuko yokulahlwa lapho udla ingaphansi kwezinguquko ezinkulu. Njengemikhiqizo eyinhloko efanelekile yokwenziwa kokugcwaliswa, sebenzisa:
- Inyama emhlophe yofudu, inkukhu;
- Izinhlobo ezahlukahlukene zamakhowe;
- Imifino emisha;
- Imifino emisha - i-zucchini, i-zucchini, iklabishi emhlophe, iklabishi laseBeijing;
- Ingulube, inhliziyo yenkomo, izinso, amaphaphu;
- Izinhlobo ezahlukene zezinhlanzi - ngokuqukethwe okunamafutha amancane.
Ngokukhetha okulungile kwemikhiqizo yenyama, ama-dumplings aphekwe ngeke awulimaze umzimba futhi ngeke aphoqelele ushukela wegazi ukundizela phezulu.
Ukugxila kanye nososo nge-glucose ephezulu
Ngamanani aphakanyisiwe kashukela, umuntu onesifo sikashukela kufanele abambelele ezimisweni ezithile ekwakhiweni kokugcwaliswa kokudonswa okwenziwe ekhaya:
- Inzuzo enkulu kakhulu yomzimba onamazinga aphezulu eglucose izoletha ukugcwaliswa kwemifino - ama-dumplings akudala athathelwa indawo kalula nge-dumplings engadli kangako.
- Amadombolo, angaqedwa cishe ngaphandle kwemikhawulo, kufaka phakathi umfula, izinhlanzi zolwandle ezinokuqukethwe okunamafutha amancane, iklabishi entsha, imifino ehlukahlukene namakhowe.
- Inyama ethambile, ehlanganiswe nezithako ezahlukahlukene (imifino, inhlanzi, amakhowe, imifino), inika ukunambitheka okukhethekile esitsheni esisele. Ezigulini ezinesifo sikashukela sohlobo 2, lokhu kugcwaliswa ngeke kube wusizo kuphela, kodwa futhi kuyonambitha.
Iresiphi yakudala yokwenza amadombolo enziwe ekhaya incoma ukubakhonza ngo-ukhilimu omuncu wama-degree ahlukahlukene wokuqukethwe kwamafutha. Endabeni yesifo sikashukela i-mellitus, lesi seluleko asisebenzi - umkhiqizo uvunyelwe ngokuphelele ukusetshenziswa ngenxa yamaphesenti aphezulu amafutha ezilwane.
Ukhilimu omuncu ungathathelwa indawo ngeyogathi, ngamaphesenti ayi-zero wamafutha, engeza imifino ebunjiwe, ama-clove ambalwa kagalikhi noma izimpande ze-ginger. Ngaphezu kweyogathi, ungathela isidlo esiphelile ngo-soya isoso - ukunikeza ama-dumplings ukunambitheka okungafani nalutho.
Ukupheka Amadombolo Wenzalo
Imibono yokwenza amadombolo ingatholakala ezincwadini ezahlukahlukene ngokudla kokudla. Isici esibalulekile kuzoba yizivivinyo ezingenhla nezidingo zokugcwalisa. Inani eliphansi lama-carbohydrate, amafutha wezilwane azosiza ukugwema ukweqa kushukela wegazi futhi kuvimbele ukuthuthukiswa kwezinkinga kushukela.
Ukuze ukwenze, udinga inqwaba yezithako:
- Amanzi okuphuza - 3 tbsp. nezinkezo;
- Amafutha eSesame - 1 tbsp. isipuni;
- Iklabishi le-peking elisikiwe libe yimichilo emincane - 100 g;
- Izimpande ze-ginger eziqunywe ku-cubes amancane - 2 tbsp. nezinkezo;
- Isigamu sekhilogu yenkukhu;
- Ingxube ye-rye ne-oat kafulawa - 300 g;
- Isoso le-soya - 4 tbsp. nezinkezo;
- Uviniga webhalsamu - inkomishi eyi-1⁄4.
Ukugcwaliswa kuzolungiswa kuqala:
- Inyama igayiwe ku-grinder yenyama iye kwisimo senyama eyengilisiwe;
- Iklabishi elibunjiwe lifakwa enyameni;
- Ubuciko bungeziwe. ukhezo we-ginger, uwoyela we-sesame, usoso wesoso.
Zonke izakhi zixutshwe kahle zibe yisisindo esingenamsoco.
Ukulungiselela ukuhlolwa:
- I-rye ne-oat ufulawa kuxutshwe ngokulinganayo;
- Iqanda elilodwa lenkukhu liqhutshelwa kulo;
- Usawoti ungezwa emaphethelweni wommese, inani lamanzi adingekayo.
Inhlama ye-elastiki iyagoqwa, edonswa ungqimba oluncane. Usebenzisa isikhunta sokudonsela phansi, imibuthano isikwa lapho kufakwa khona isipuni senyama elungiselelwe, imiphetho yenhlama ifakwa ndawonye.
Ukuze ulungiselele isoso uzodinga isipuni se-ginger esisikiwe kanye no-soya isosi exutshwe no-3 tbsp. nezinkezo zamanzi okuphuza.
Ama-dumplings aselungile abilisiwe ebhuthini ephindwe kabili - ukulondoloza kangcono izakhi zomzimba futhi unikeze ukunambitheka okungafani nenye. Inqubo yokupheka ithatha imizuzu eyi-10, umkhiqizo ophelile ubekwa epuletini futhi uthele ngososo.
Ukukhishwa kwendishi eseqediwe kuyizindikimba eziyi-15 zokudonsa eziqukethe cishe ama-15 g ama-carbohydrate (alingana ne-1 XE). Okuqukethwe kwekhalori okuphelele kungu-112 kcal. Indishi iphephe ngokuphelele kwiziguli ezinesifo sikashukela futhi ilusizo kulabo abafuna ukunciphisa isisindo somzimba sabo.
Isifinyezo
Ukudonswa okwenziwe ekhaya kwesifo sikashukela sohlobo 2 kuzosiza ukwehluka ekudleni okulinganiselwe okunikezwa ngokudla okukhethekile. Lesi sifo akusona isigwebo seziguli, akudingeki ziguqukele endleleni yokuphila yemifino kuphela. Amaphrotheni aqukethe imikhiqizo yenyama nawo ayadingeka emzimbeni, kanye namavithamini, amaminerali.
Izazi zokudla okunempilo zincoma ukungasebenzisi kabi ama-dumplings eyenziwe ekhaya sikashukela - ungadli kaningi ukwedlula kanye noma kabili ngesonto. Zinama-carbohydrate namafutha - ngakho-ke, ukusetshenziswa okunengqondo kuyadingeka.
Ngemuva kokudla kokuqala, isiguli kufanele senze isivivinyo senani le-glucose futhi siqiniseke ukuthi isidlo esilungiselelwe ngokuzimela asibanga ukuphambuka okubukhali kuzinkomba ezijwayelekile. Isidalwa ngasinye singumuntu ngamunye futhi indlela asabela ngayo kwizithako ezithile ayihlelekile.
Uma ukuhlolwa kwe-glucose kukhombisa imikhawulo yokujwayelekile, khona-ke ama-dumplings angadliwa ngaphandle kokwesaba impilo. Uma kutholakala okungahambi kahle, isiguli kufanele sifune izeluleko kudokotela ohambelayo - ukuvela okuzenzakalelayo kokuvela komzimba ezingxenyeni ngazinye zesitsha kungenzeka.
