Lapho kukhona isifo sikashukela sanoma iluphi uhlobo, ukondliwa kwesiguli kufanele kwenziwe kuncike emithethweni eminingana eyisisekelo.
Eyokuqala inkomba yokudla ye-glycemic (GI). Abanye ngephutha bacabanga ukuthi uhlu lokudla okuvunyelwe lincane impela.
Kodwa-ke, kusuka kuhlu lwemifino evunyelwe, izithelo, amantongomane, okusanhlamvu, inyama nemikhiqizo yobisi, ungapheka inani elikhulu lezinto zokudla ezihlwabusayo nezinempilo. Kubantu abanesifo sikashukela sohlobo 2, kunconywa ukudla amakhukhi e-oatmeal, aqukethe izinto ezihlukile ezibalulekile kunoma yimuphi umzimba womuntu.
Imvamisa kunzima ukuphula ama-carbohydrate. Isibonelo, uma ekuseni ukudla izingcezu eziningana zaleli zibiliboco nengilazi ye-kefir noma ubisi oluncane, uthola isidlo sasekuseni esinokulinganisela nokunempilo.
Lo mkhiqizo wabantu abanale nkinga ye-endocrine ungalungiswa ngokuya ngeresiphi ekhethekile. Kufanele ukhiphe ngokuphelele noma yiziphi izithako ezine-GI ephezulu. Kulesi sihloko, ungafunda ngezinzuzo zamakhekhe we-oatmeal wesifo sikashukela.
Ngingawadla amakhukhi e-oatmeal onesifo sikashukela?
Inkomba yokudla ye-glycemic iyinkomba ebizwa ngokuthi yidijithali yomthelela womkhiqizo emzimbeni womuntu.
Njengomthetho, kukhombisa umphumela wokudla ekugxileni kashukela ku-serum yegazi. Lokhu kungatholakala kuphela ngemuva kokudla.
Ngokuyisisekelo, abantu abane-metabolism ye-carbohydrate ephazamisekile badinga ukwenza ukudla kokudla nge-GI kuze kufike kumayunithi angama-45. Kukhona nemikhiqizo yokudla lapho le nkomba ingu-zero. Lokhu kungenxa yokungabikho ngokuphelele kwama-carbohydrate ekwakhiweni kwawo. Ungakhohlwa ukuthi lo mzuzu akusho ukuthi lokhu kudla kungenzeka kube ekudleni kwe-endocrinologist yesiguli.
Isibonelo, i-GI yamafutha engulube nganoma yiluphi uhlobo (ukubhema, usawoti, ukubiliswa, okuthosiwe) ngu-zero. Kodwa-ke, inani lamandla lale delicacy liphezulu impela - liqukethe i-797 kcal. Futhi, umkhiqizo ufaka inani elikhulu lamafutha ayingozi - i-cholesterol. Kungakho, ngaphezu kwenkomba ye-glycemic, kubalulekile ukunaka okuqukethwe kwekhalori.
Kepha i-GI ihlukaniswe ngamaqembu ayinhloko ambalwa:
- kufika emaunithi angama-49 - Ukudla okuhloselwe ukudla kwansuku zonke;
- 49 - 73 - Ukudla okungaba khona ngamanani amancane ekudleni kwansuku zonke;
- kusuka ku-73 nangaphezulu - Ukudla okuvinjelwe ngokwezigaba, ngoba kuyisici esiyingozi se-hyperglycemia.
Ngaphezu kokukhethwa kokudla okunekhono nangokuhlolisisa, isiguli se-endocrinologist kumele futhi silandele imithetho yokupheka.
Ku-mellitus yesifo sikashukela, zonke izindlela zokupheka ezikhona kufanele zifake ukudla okubilayo, emanzini abilayo, kuhhavini, i-microwave, i-grill, epheka kancane nangesikhathi sokuhambisa. Izindlela zokugcina zokushisa ukushisa zingafaka inani elincane lamafutha sunflower.
Impendulo yombuzo wokuthi kungenzeka yini ukudla amakhukhi e-oatmeal onesifo sikashukela kuya ngezithako lapho kwenziwa khona. Kubalulekile ukukhumbula ukuthi kunqatshelwe ngokuphelele ukudla amakhukhi ajwayelekile esitolo lapho kungekho luphawu "kwabanesifo sikashukela".
Kodwa ikhukhi yesitolo esikhethekile ivunyelwe ukudla. Ngaphezu kwalokho, odokotela bakweluleka ukuthi uzipheke ngokwakho ezakhiweni ezikhethwe ngokucophelela.
Inkomba ye-Glycemic yezithako zamakhukhi
Njengoba kuphawuliwe ngaphambili, uma zonke izingxenye zalo dessert ziba ne-GI encane, amakhukhi ngeke awulimaze umzimba wesifo sikashukela.
Imikhiqizo yamakhukhi
Njengoba abantu abaningi bazi, i-oats ingumkhiqizo wokuqala wabantu abanokuphazamiseka kokugaya ukudla, kanye nakulabo abafuna ukunciphisa umzimba ngokushesha nangaphandle kobuhlungu.
Kusukela ezikhathini zasendulo, lo mkhiqizo wokudla udume ngezinzuzo zawo ezinkulu.
I-Oatmeal inenani elihlaba umxhwele lamavithamini, ama-micro and macro element, kanye ne-fiber, amathumbu awadinga kakhulu. Ngokusetshenziswa njalo kokudla okusekelwe kulokhu okusanhlamvu, amathuba okubonakala kwezindawo okuthiwa yi-cholesterol emikhunjini ancishiswa kakhulu.
Ama-oats nezinhlamvu eziphuma kuwo zinamanani amaningi ama-carbohydrate, athelwa isikhathi eside. Ziyaziwa ukuthi zidingeka kakhulu isifo sikashukela sohlobo 2. Yingakho isiguli se-endocrinologist kufanele sazi ukuthi lo mkhiqizo udingeka malini ngosuku. Uma sikhuluma ngamakhukhi alungiselelwe ngesisekelo se-oats, khona-ke isilinganiso sansuku zonke asikho ngaphezu kwe-100 g.
Oats ne-oatmeal
Imvamisa lolu hlobo lokubhaka lulungiswa ngokufakelwa ubhanana, kepha le ndlela yenqatshelwe ngokuphelele kubantu abanesifo sikashukela sohlobo 2. Into ekhona ukuthi inkomba ye-glycemic yalezi zithelo iphezulu impela. Futhi lokhu kungavusa ukwanda okungazelelwe koshukela egazini esigulini.
Ama-cookies weshukela asuselwa ku-Oatmeal angenziwa ekudleni okune-GI ephansi kakhulu:
- ama-oat flakes;
- ufulawa we-oatmeal;
- i-rye kafulawa;
- amaqanda (hhayi into engaphezu kweyodwa, ngoba ane-GI ephezulu);
- i-baking powder yenhlama;
- ama-walnuts;
- usinamoni
- kefir;
- ubisi lwekhalori oluphansi.
Ufulawa we-Oatmeal, oyisithako esibalulekile kuleli dessert, ungalungiswa uwedwa ezimeni ezijwayelekile zasekhaya. Ukuze wenze lokhu, gaya kahle ama-flakes esimweni se-powdery ku-blender noma i-grinder yekhofi elula.
Amakhukhi alolu hlobo awawona aphansi ezinzuzweni zokudla iphalishi okuvela kulo okusanhlamvu. Ngokuvamile kusetshenziswa njengokudla okhethekile, okuhloselwe abasubathi. Ngaphezu kwalokho, inani elikhulu lamaprotheni longezwa kuyo.
Konke lokhu kungenxa yokugcwala okusheshayo komzimba okuvela kumakhompiyutha e-carbohydrate ayinkimbinkimbi.
Uma kuthathwe isinqumo sokuthenga amakhukhi we-oatmeal ngaphandle koshukela esitolo esijwayelekile, kuzodingeka wazi imininingwane ethile.
Kubalulekile ukuqaphela ukuthi umkhiqizo wemvelo unempilo ephezulu eshalofini engadluli inyanga eyodwa. Futhi sidinga ukunaka ngokuphelele ubuqotho bezinto ezifakelwa: imikhiqizo esezingeni eliphakeme akufanele ibe nomonakalo nezimpawu ngendlela yamakhefu.
Ama-cookie we-cookie we-Oatmeal
Okwamanje, kunezindlela eziningi zokwenza amakhukhi asuselwa ku-oats. Izici eziphambili zokuhlukanisa ukungabikho ngokuphelele kwefulawa kakolweni ekwakhiweni kwayo. Futhi, ngesifo sikashukela sazo zombili izinhlobo, kwenqatshelwe ngokuphelele ukudla ushukela.
Amakhukhi Obisi Oatmeal
Njengesiraphu, ungasebenzisa kuphela izikhala zawo: i-fructose noma i-stevia. Izazi ezingama-Endocrinologists zivame ukutusa ukukhetha noma yiluphi uhlobo loju. Kungcono ukunikeza ukukhetha ku-lime, i-acacia, i-chestnut neminye imikhiqizo yezinyosi.
Ukuze unikeze isibindi ukunambitheka okukhethekile, udinga ukufaka amantongomane kuso. Njengomthetho, kungcono ukhethe ama-walnuts noma ihlathi. Ochwepheshe bathi inkomba yabo ye-glycemic ayinamsebenzi, ngoba ezinhlotsheni eziningi ingu-15.
Ukwenza amakhukhi we-oatmeal wabantu abathathu obadingayo:
- I-150 g flakes;
- usawoti esicongweni sommese;
- 3 abamhlophe beqanda
- 1 ithisipuni lokubhaka lempuphu yenhlama;
- 1 isipuni samafutha sunflower;
- 3 wezipuni zamanzi ahlanziwe;
- 1 ithisipuni elilodwa le-fructose noma elinye i-sweetener;
- usinamoni ukunambitha.
Okulandelayo, udinga ukuya ekuphekeni uqobo. Ingxenye yama-flakes kufanele ichotshozwe kahle ibe yimpuphu. Lokhu kungenziwa usebenzisa i-blender. Uma ufisa, ungathenga kuqala i-oatmeal ekhethekile.
Ngemuva kwalokhu, udinga ukuxuba i-powder evelayo ne-cereal, i-baking powder, usawoti kanye ne-glucose. Esitsheni esehlukile, hlanganisa abamhlophe beqanda namanzi kanye no-oyilanga we-sunflower. Shaya kahle kuze kutholakale Foamu oluthambile.
Okulandelayo, udinga ukuxuba i-oatmeal neqanda, engeza isinamoni kuyo bese uyishiya ikota yehora. Kuyadingeka ukulinda kuze kuvuvukale i-oatmeal.
Bhaka i-dessert ngendlela ekhethekile ye-silicone. Lokhu kufanele kwenziwe ngesizathu esisodwa esilula: le nhlama inamathele kakhulu.
Uma lungekho uhlobo olunjalo, ungamane ubeke isikhumba esivamile ephepheni lokubhaka bese uligcoba ngamafutha kajongilanga. Amakhukhi kufanele abekwe kuhhavini oshaqiwe. Kufanele ibhakwe ekushiseni kwama-degrees angama-200 isigamu sehora.
Izimfihlo zokubhaka koshukela
Kubalulekile ukukhumbula ukuthi abanesifo sikashukela, ikakhulukazi ngohlobo lwesibili lokugula, benqatshelwe ngokuqinile ukudla izitsha ezilungiselelwe ngesisekelo sefulawa kakolweni yeprimiyamu.
Okwamanje, imikhiqizo kafulawa we-rye ithandwa kakhulu.
Akunamthelela ekwandiseni ushukela wegazi. Lapho liphansi ibanga laso, lizuzisa kakhulu futhi lingalimazi. Kuyo kungumkhuba ukupheka amakhukhi, isinkwa, nazo zonke izinhlobo zamaphayi. Imvamisa, ezitolo zokupheka zesimanje, ufulawa we-buckwheat uyasetshenziswa.
Kubalulekile ukukhumbula ukuthi abantu abanesifo sikashukela bavunyelwe ukusebenzisa noma yiziphi izimpahla ezibhakiwe ngenani lika-100 g. Akunconyelwe ukuyisebenzisa kabi.
Ividiyo elusizo
Amaresiphi amakhukhi anesifo sikashukela esinempilo kule vidiyo:
Uma ufisa, ungahlobisa amakhukhi ane-jelly, ngokulungiselela kahle lawo okwamukelekayo ukuba abadli beshukela. Ngokwemvelo, akufanele ibe noshukela ekwakhiweni kwayo.
Kulokhu, i-ejeli ye-gelling ingaba yi-agar-agar noma i-gelatin esheshayo, ecishe ibe yi-100% amaprotheni. Le ndatshana iqukethe yonke imininingwane ewusizo mayelana namakhekhe we-oatmeal, wona, uma alungiselelwe kahle, angaba yingxenye efanelekayo yokudla kwansuku zonke.
