Inyama ibingumkhiqizo futhi ihlala ingumkhiqizo, ngaphandle kwayo kunzima ukucabanga impilo yakho. Isifo sikashukela sidinga isimo esikhethekile ekukhetheni kokudla.
Kepha lokhu akusho ukuthi abanesifo sikashukela kufanele banikeze izitsha eziningi zokunisela umlomo. Ukudla ngendlela efanele akusho ukuthi akunambithi.
Ukudla inyama yesifo sikashukela kunezimpawu zayo, okulandela ongakudla okuhlukahlukene futhi ngaphandle kokulimaza impilo.
Ngingadla inyama enjani nesifo sikashukela sohlobo 2?
Izindaba ezimnandi ukuthi inyama ayikho ohlwini lokudla olunqatshelwe ngesikhathi sokugula.
Izazi zezempilo zithi ukudla okulinganiselayo kufanele kube yingxenye yamaprotheni ezilwane.
Futhi inyama ingumthombo wezinto ezibaluleke kakhulu zokudla ezidingwa ngumzimba kushukela. Futhi okokuqala, kuyiprotheni ephelele, ecebile kuma-amino acid abaluleke kakhulu futhi amuncwa kangcono kunemifino. Kumele kuqashelwe ukuthi i-Vitamin B12 ewusizo kakhulu yomzimba wethu itholakala enyameni kuphela.
Inyama yengulube
Ngingakwazi ukudla ingulube yesifo sikashukela? Inkomba ye-glycemic yengulube ingu-zero, futhi ama-endocrinologists ancoma ukungayeki lo mkhiqizo omnandi ngenxa yokwesaba ushukela omkhulu. Udinga nje ukufunda ukuthi ungapheka futhi udle ingulube.
Isikhumba sengulube
Le ngulube ine-vitamin B1 eningi kunezinye izinhlobo zenyama. Futhi ukuba khona kwe-arachidonic acid ne-selenium kuyo kusiza iziguli zesifo sikashukela zibhekane nokudangala. Ngakho-ke, inani elincane lengulube izoba wusizo olukhulu ekudleni.
Kuyasiza ukupheka inyama ethambile nemifino: ama-legumes, upelepele wensimbi noma ukholifulawa, utamatisi kanye nethanga. Futhi i-gravy eyingozi, enjenge-mayonesi noma i-ketchup, kufanele ilahlwe.
Inyama yenkomo
Kungenzeka yini ukudla inyama yenkomo enoshukela? Inyama yesifo sikashukela ikhethwa kunengulube. Futhi uma kunethuba lokuthenga umkhiqizo wekhwalithi, ngokwesibonelo, i-veal noma inyama yenkomo, ke ukudla okudlayo kuzogcwalisa ngevithamini B12 ewusizo, futhi ukusweleka kwensimbi kuzonyamalala.
Lapho udla inyama yenkomo, kubalulekile ukukhumbula imithetho elandelayo:
- inyama kufanele incike;
- Kuyalulekwa ukuhlanganisa nemifino;
- isilinganiso ekudleni;
- Musa ukuthosa umkhiqizo.
Inyama ilungile kuzo zombili izifundo zokuqala nezesibili futhi, ikakhulukazi, ngokuhlanganiswa namasaladi avunyelwe.
Le nyama ilungele izinsuku "zokuzila", okubalulekile kushukela. Ngalesi sikhathi, ungadla u-500 g wenyama ebilisiwe nenani elifanayo leklabishi elibomvu, elihambelana no-800 kcal - inani eliphelele lansuku zonke.
IWundlu
Ngokuqondene nalolu hlobo lwenyama, lapha imibono yabachwepheshe ihlukile. Abanye bakholelwa ukuthi ngesifo, ukwenqatshelwa ngokuphelele komkhiqizo ngenxa yokuqukethwe kwamafutha awo kuzolunga.
Abanye ochwepheshe bayavuma ukuthi kungenzeka ukuthi kufakwe nenyama ekudleni, uma kunikezwa "ama-pluses" i-mutton ene-Type 2 sikashukela:
- izakhiwo ze-anti-sclerotic;
- umphumela omuhle womkhiqizo enhliziyweni nasemithanjeni yegazi, njengoba uqukethe usawoti we-potassium ne-magnesium. Futhi insimbi "ithuthukisa" igazi;
- i-cholesterol yama-lamb ikhulu izikhathi ezimbalwa kuneminye imikhiqizo yenyama;
- kunesibabule eziningi ne-zinc kulewundlu;
- i-lecithin emkhiqizweni isiza amanyikwe ukuthi ibambe i-insulin.
Esikhathini sikashukela esingancike e-insulin, akuzona zonke izingxenye zesidumbu se-mutton ezilungele ukusetshenziswa. Isifuba nezimbambo akulungile etafuleni lokudla. Kepha i-scapula noma i-ham - impela. Okuqukethwe kwabo kwekhalori kuphansi - 170 kcal nge-100g.
Kuqashelwe ukuthi ezifundeni lapho amawundlu eyisisekelo sokudla kwasendaweni, kunezakhamizi eziningi ezine-cholesterol ephansi.
Lokhu kungenxa yokuthi inyama inomphumela onenzuzo enqubweni ye-hematopoiesis, namafutha e-mutton yisivikelo esihle kakhulu kumkhuhlane.
Ukusetshenziswa kwalo mkhiqizo kunemikhawulo ethile yezempilo.
Ngakho-ke, uma umuntu eveze izifo zezinso nezinso, i-gallder noma isisu, izitsha ze-mutton akufanele zithathwe.
Inkukhu
Inkukhu ingaba nesifo sikashukela? Inyama yenkukhu yesifo sikashukela yisixazululo esihle kunazo zonke. Inkomba ye-glycemic yebele yenkukhu zero. Inkukhu ayinambitheki kuphela, iqukethe amaprotheni amaningi asezingeni eliphakeme.
Inyama yenkukhu ilusizo kubo bobabili abanempilo nabanesifo sikashukela, kanye nabantu abadinga umsoco othuthukisiwe. Intengo yomkhiqizo ishibhile impela, futhi izitsha ezivela kuyo zenziwa ngokushesha futhi kalula.
Njenganoma iyiphi inyama, inkukhu kwisifo sikashukela kufanele iphekwe ngokuhambisana nale mithetho elandelayo:
- ngaso sonke isikhathi khipha isikhumba emzimbeni wesidumbu;
- isifo sikashukela senkukhu siyingozi. Enye indlela enhle amasobho wemifino enama-khalori aphansi;
- umusi kufanele uphekwe noma ubiliswe. Ungakhipha futhi ungeze imifino;
- umkhiqizo othosiwe awuvunyelwe.
Lapho ukhetha inkukhu ethengiwe, ukukhetha kufanele kunikezwe inyoni encane (inkukhu). Inamafutha amancane, okuthi uma kugula ushukela kudlala indima enkulu.
Izazi zezempilo zithi okuqukethwe kwekhalori yenkukhu kuyafana kuzo zonke izingxenye zesidumbu. Futhi ibele, njengoba kusenkolelo evamile, akuyona into edla kakhulu. Ngempela, uma ususa isikhumba, khona-ke okuqukethwe kwekhalori yenkukhu kulandelayo: isifuba - 110 kcal, umlenze - 119 kcal, iphiko - 125 kcal. Njengoba ukwazi ukubona, umehluko mncane.
I-Taurine, into ebalulekile yesifo sikashukela, yatholakala emilenzeni yenkukhu. Kusetshenziswa ekwelapheni i-glycemia.
Enyameni yenkukhu kukhona ne-Vitamin niacin ewusizo, ebuyisela amaseli ohlelweni lwezinzwa.
Ungadla futhi inkukhu etholwayo ngohlobo 2 sikashukela. Isibonelo, ungapheka isisu senkukhu ngohlobo 2 lwesifo sikashukela.
Isikhumba senkukhu sinqatshelwe ngokuphelele uma kugula ushukela. Okuqukethwe kwayo kwekhalori ephezulu kunikezwa ngamafutha, futhi kwabanesifo sikashukela, ukukhuluphala ngokweqile kuvame ukuba yinkinga.
Turkey
Inyama yale nyoni ifanelwe ukunakwa ngokukhethekile. Akuthandeki ngathi njengenkukhu, kepha turkey kufanele iboniswe ngemikhiqizo yokudla. ITurkey ayinawo amanoni - ingama-74 mg kuphela we-cholesterol nge-100 g yomkhiqizo.
Inyama yaseTurkey
Inkomba ye-glycemic ye-turkey nayo zero. Okuqukethwe yensimbi ephezulu (kusiza ukuvikela umdlavuza) kanye nomkhiqizo we-hypoallergenic okwenza inyama ye-turkey ibe lusizo kakhulu kunenkukhu.
Kuyaqapheleka ukuthi inkomba ye-glycemic ye-dumplings enenyama ye-turkey izoba ephansi kunazo zonke. Izinhlobo ezahlukahlukene zingatholwa ngokungeza ama-greens nezinongo ngemifino ehlukahlukene ezitsheni ze-turkey. Nge-pathology yezinso, inyama enjalo ayenqatshelwe.
Inkomba ye-Meat Glycemic Index
I-GI yomkhiqizo ingubufakazi bokuba khona kwama-carbohydrate amabi, amunca ngokushesha ushukela egazini futhi, ngaphezu kwalokho, agcinwa emzimbeni ngamafutha amaningi.
Noma iyiphi inyama enesifo sikashukela yinhle ngoba ayinayo ushukela. Kukhona ama-carbohydrate anganakwa kuwo, kepha maningi amaprotheni.
Inyama isho imikhiqizo yokudla futhi ayinayo inkomba ye-glycemic. Le nkomba imane ingathathwa ngenxa yobuncane bayo.
Ngakho-ke engulubeni kuqukethe ama-zero amagremu ama-carbohydrate, okusho ukuthi i-GI nayo zero. Kepha lokhu kusebenza enyameni emsulwa kuphela. Izitsha eziqukethe ingulube inayo i-GI enkulu.
Ithebula lizokusiza ukuthola inkomba ye-glycemic yemikhiqizo yenyama:
| Inyama yengulube | Inyama yenkomo | Turkey | Inkukhu | IWundlu | |
| amasoseji | 50 | 34 | - | - | - |
| amasoseji | 28 | 28 | - | - | - |
| ama-cutlets | 50 | 40 | - | - | - |
| schnitzel | 50 | - | - | - | - |
| cheburek | - | 79 | - | - | - |
| amadombolo | - | 55 | - | - | - |
| ravioli | - | 65 | - | - | - |
| pate | - | - | 55 | 60 | - |
| pilaf | 70 | 70 | - | - | 70 |
| amaswidi nokudla okulula | 0 | 0 | 0 | 0 | 0 |
Isifo sikashukela
Ingabe i-stew iyingozi yesifo sikashukela? Umphumela wokudla okukhona emzimbeni womuntu kunqunywa ubukhona bayo bokwakhiwa kwamaminerali nevithamini.
Stew kungaba yinyama yengulube noma yenkomo. Iwundlu elivamile. Inqubo yokugoqoza ichitha amavithamini anempilo, kepha iningi lawo ayagcinwa.
Awekho ama-carbohydrate ku-inyama yenkomo futhi angabhekwa njengokudla kokudla. Umkhiqizo unokuqukethwe okuphezulu kwamaprotheni okungu-15%. Kodwa ungakhohlwa ngokuqukethwe kwekhalori ephezulu (okuqukethwe okunamafutha) womkhiqizo onjalo - 214 kcal nge-100g.
Ngokuqondene nokwakheka okuzuzisayo, i-stew inothile ku-Vitamin B, PP no-E. I-mineral tata nayo ihlukahlukene: i-potassium ne-iodine, chromium ne-calcium. Konke lokhu kukhuluma ngezinzuzo zesitshulu. Ukudla okuvinjelwe kungasetshenziselwa isifo sikashukela sohlobo 2, futhi esimweni sefomu elincike ku-insulin, kuvinjelwe isitshulu.
Sebenzisa umkhiqizo ngokuqapha ngenxa yezinga eliphakeme le-cholesterol ekwakhiweni kwalo. Kuyadingeka ukufaka isitshulu ekudleni, silungisa ngokucophelela isitsha ngenqwaba yesitsha semifino esehlangothini.
Kepha ukuze umkhiqizo ube wusizo ngempela, kubalulekile ukuwukhetha kahle. Ngeshwa, ngenkathi kunokuswelakala kokudla okusemathinini okunoshukela, nakho okungafani nekhwalithi.
"Ilungile" i-stew kufanele ikhethwe, iqondiswe imigomo elandelayo:
- iziqukathi zeglasi zithandwa lapho inyama ibonakala kahle;
- imbiza akufanele ilinyazwe (dents, rust or chips);
- ilebula esembizeni kumele likhululwe kahle;
- iphuzu elibalulekile igama. Uma "i-Stew" ibhaliwe ebhange, khona-ke inqubo yokukhiqiza ayihambelani nhlobo. Umkhiqizo ojwayelekile we-GOST ubizwa nge- "Braised Beef" noma "Braised Pork";
- okungcono, isitshulu senziwa ebhizinisini elikhulu (elibambe);
- uma ilebula lingakhombisi i-GOST, kodwa i-TU, lokhu kukhombisa ukuthi umenzi usungule inqubo yakhe yokukhiqiza yokwenza ukudla okusemathinini;
- umkhiqizo omuhle unokuqukethwe kwama-khalori angama-220 kcal. Ngakho-ke, nge-100 g yomkhiqizo wenkomo we-16 g wamafutha namaprotheni. Kunamafutha amaningi ku-stew yengulube;
- Naka usuku lokuphelelwa yisikhathi.
Imibandela yokusebenzisa
Umthetho oyinhloko wokukhetha inyama yokugula ushukela ngamafutha. Uma lilincane, liwusizo kakhulu umkhiqizo. Izinga nokunambitheka kwenyama kuthinteka kambi ubukhona bemithambo kanye ne-cartilage.
Imenyu yesifo sikashukela kufanele ifake, okokuqala, inkukhu enamafutha aphansi nenyama ye-turkey, inyama yenkomo, unogwaja.
Kepha ingulube ekuqaleni kufanele ingafakwa ekudleni kwakho. Inyama yenkukhu iyisisombululo esihle kakhulu sikashukela. Ikuvumela ukuthi uhlukanise imenyu. Inika ukugcwala futhi inambitheka omuhle. Kubalulekile ukukhumbula ukuthi isikhumba esisuka kwesidumbu kumele sisuswe.
Ngaphezu kwalokho, imvamisa yokudla kokugula kulesi sifo iyaphambana, ezingxenyeni ezincane. Isifo sikashukela singadla cishe amagremu ayi-150 enyama njalo ezinsukwini ezi-2. Ngokwesilinganiso esinjalo, alimazi umzimba obuthakathaka.
Indlela yokulungiselela ingesinye isimo esibalulekile. Inketho engcono kakhulu kuphela ebhakwe noma inyama ebilisiwe. Awukwazi ukudla ukudla okuthosiwe nokubhemayo! Kuyenqatshelwe futhi ukuhlanganisa inyama namazambane kanye ne-pasta. Benza isidlo sibe nzima kakhulu, okwenza kube phezulu kakhulu kilojoule.
Amavidiyo ahlobene
Yikuphi inyama okungcono ukuyidla nesifo sikashukela:
Ukuhambisana nazo zonke lezi zimo kuzokwanelisa isidingo sesiguli somkhiqizo futhi ngeke kuvuse imiphumela engathandeki engaba khona uma isilinganiso esivunyelwe sokusetshenziswa kwenyama sephulwa ngohlobo 2 sikashukela. Ithebula le-index ye-glycemic yenyama nezinhlanzi izosiza.
