Ingabe ushukela u-ayisikhilimu uyindlela esiphundu kodwa emnandi?

Isifo sikashukela i-mellitus yisifo esingelapheki ngokuphelele, kepha singalawulwa ngosizo lwemithi kanye nokudla okufanele.

Kuliqiniso, ukudla okuqinile akusho ukuthi abanesifo sikashukela abakwazi ukuzijabulisa ngezinto ezihlwabusayo - ngokwesibonelo, ingilazi ye-ayisikhilimu ngosuku olushisayo lwasehlobo.

Uma sekuthathwa njengomkhiqizo onqatshelwe kulabo abanesifo sikashukela, kepha abezempilo banamuhla banombono ohlukile - udinga nje ukukhetha indlela efanele futhi ulandele isilinganiso lapho usisebenzisa. Ungayidlani i-ayisikhilimu yesifo sikashukela ukuvikela izinkinga zempilo ezizayo?

Ukwakheka Komkhiqizo

I-ayisikhilimu ngenye yokudla okunempilo kakhulu futhi okunama-khalori aphezulu.

Kususelwa kubisi noma ukhilimu ngokufakwa kwezithako zemvelo noma zokufakelwa eziyinikeza ukunambitheka okuthile futhi kugcinwe ukungaguquguquki okudingekile.

I-ayisikhilimu iqukethe amanoni cishe angama-20% nenani elifanayo lama-carbohydrate, ngakho-ke kunzima ukukubiza ngokuthi umkhiqizo wokudla.

Lokhu kuyiqiniso ikakhulukazi kuma-dessert ngokufakwa koshokoleti nezithelo ngaphezulu - ukusetshenziswa kwazo njalo kungalimaza umzimba onempilo.

Okuwusizo kakhulu kungabizwa ngokuthi yi-ayisikhilimu, okuhlinzekwa ezindaweni zokudlela ezinhle nakumakhofi, ngoba kuvame ukwenziwa kuphela ngemikhiqizo yemvelo.

I-Ice Cream Glycemic Index

Lapho uhlanganisa ukudla kwabantu abanesifo sikashukela, kubalulekile ukucabanga ngenkomba ye-glycemic yomkhiqizo.

Kusetshenziswa inkomba ye-glycemic, noma i-GI, isilinganiso lapho umzimba udonsa khona ukudla kukalwa.

Kukalwa ngesilinganiso esithile, lapho inani elingu-0 inani eliphansi (ukudla kwamahhala we-carbohydrate) kanti i-100 liphezulu.

Ukusetshenziswa njalo kokudla okune-GI ephezulu kuphazamisa izinqubo ze-metabolic emzimbeni futhi kuthinte kabi amazinga kashukela wegazi, ngakho-ke kungcono ukuthi abanesifo sikashukela bahlukane nabo.

Inkomba ye-glycemic ka-ayisikhilimu ngokwesilinganiso ingokulandelayo:

• u-ayisikhilimu osuselwa ku-fructose - 35;
• ukhilimu omuncu we-ayisikhilimu - 60;
• chocolate popsicle - 80.

Ezigulini ezinesifo sikashukela, ushukela wegazi ukhuphuka ngokushesha ukwedlula kubantu abaphilile, ngoba ngisho nokudla okune-GI ephansi kungadala ukulimala okukhulu emzimbeni. Ngaphezu kwalokho, kunzima kakhulu ukubikezela umphumela womkhiqizo wezempilo ecaleni elithile, ngakho-ke kufanele ugxile enkambisweni yomtholampilo yalesi sifo kanye nenhlala-kahle yakho.

Inkomba ye-glycemic yomkhiqizo ingahlukahluka ngokuya ngezakhi zawo, ukuqhamuka okusha, nendawo lapho kwenziwa khona.

Ngingakwazi ukudla i-ayisikhilimu ngohlobo 1 nohlobo 2 lwesifo sikashukela?

Uma ubuza lo mbuzo kochwepheshe, impendulo izoba ngale ndlela elandelayo - ukukhishwa okukodwa kwe-ayisikhilimu, cishe, ngeke kulimaze isimo esijwayelekile, kepha lapho udla amaswidi, imithetho eminingana ebalulekile kufanele ibonwe:

• Inketho engcono kakhulu yesifo sikashukela ukhilimu u-ayisikhilimu owenziwe ngezithako zemvelo, kepha kungcono ukwenqaba u-ayisikhilimu koshokholeti noma umkhiqizo onongiwe nge-toppings noma ngamafafaza. Isithelo sezithelo kufanele sidliwe ngokucophelela - yize kunokuntuleka kilojoule, kufakwa egazini ngokushesha okukhulu kunezinye izinhlobo ze-ayisikhilimu.
• Akufanele uhlanganise i-dessert ebandayo neziphuzo ezishisayo noma izitsha, ngaphandle kwalokho i-digestibility yama-carbohydrate izonyuka kakhulu.
• Akunconywa ukuthi udle u-ayisikhilimu esikhundleni sokudla okulandelayo - lokhu kungaholela ku-hypoglycemia enzima.
• Ungathengi u-ayisikhilimu oncibilikile noma okhubazekile - kungaqukatha ama-microorganisms we-pathogenic abangela ukutheleleka kwamathumbu.
• Ngaleso sikhathi, awungeke usebenzise ngaphezu kokukodwa onesisindo esingama-70-80 g, futhi ngaphambi kokuthenga, kudingeka ufunde ngokucophelela ukwakheka kwelebuli - noma kwimikhiqizo ekhethekile yesifo sikashukela, i-preservatives kanye ne-flavour enhancers eyingozi empilweni ikhona.
• Kungcono ukudla i-ayisikhilimu ngaphambi noma ngemuva kokuzivocavoca ukuze ushukela wegazi ungavuki ngokushesha okukhulu. Isibonelo, ngemuva kokudla ama-goodies ungahamba uhambe emoyeni omusha noma uzivocavoca.
• Ngaphambi kokusebenzisa i-dessert, abantu abathola i-insulin banconywa ukuthi bafake umthamo omkhulu womuthi (ngamayunithi ama-2-3 ngokuya ngezidingo), okuzosiza ukuthuthukisa ushukela wegazi.

Njengomthetho, ushukela ngemuva kokudla u-ayisikhilimu ngenxa yama-carbohydrate ayinkimbinkimbi ukhuphuka kabili:

1. ngemuva kwemizuzu engama-30;
2. ngemuva kwamahora angu-1-1,5.

Lokhu kufanelekile ngokuphelele ukucatshangelwa kubantu abancike kuma-insulin. Ukulandela indlela umzimba osabela ngayo ekwelashweni, ngemuva kwamahora ayisithupha udinga ukukala ukuhlangana kwe-glucose, futhi ubheke ukusabela komzimba izinsuku eziningana. Uma kungekho zinguquko ezingezinhle, kusho ukuthi ngezikhathi ezithile ungaziphatha ku-dessert ebandayo, futhi kungcono ukhethe umkhiqizo ofakazelwe.

I-ayisikhilimu eyenziwe ekhaya

Noma yiluphi u-ayisikhilimu owenziwe ngezimboni uqukethe ama-carbohydrate, amakhambi nezinye izinto eziyingozi, ngakho-ke kwabanesifo sikashukela kungcono ukuzilungiselela.

Indlela elula yilena elandelayo, thatha:

• i-yogurt engenalutho ayimnandi noma ingamafutha amancane;
• engeza obambele ushukela noma uju oluthile;
• i-vanillin;
• cocoa powder.

Shaya yonke into ku-blender kuze kube bushelelezi, bese uqhwaqha ekubumbeni. Ngaphezu kwezithako eziyisisekelo, amantongomane, izithelo, amajikijolo noma eminye imikhiqizo evunyelwe ingangezwa ku-ayisikhilimu.

Ama-Popsicles enziwe ekhaya

Ama-Popsicles wesifo sikashukela ekhaya angenziwa ngezithelo noma amajikijolo. Ukuze wenze lokhu, udinga ukunquma izithelo ku-blender, uma ufuna, engeza isithako esincane sikashukela bese ubeka efrijini. Ngendlela efanayo, ungenza iqhwa lezithelo ngokukhipha ijusi elisanda kufinyelwa ngaphandle kwepulpiti.

U-ayisikhilimu onjalo angadliwa ngisho nangamazinga aphezulu kashukela - ngeke ube nomthelela ongemuhle kwezempilo, futhi ngaphezu kwalokho, uzokuncishisela ukuntuleka koketshezi emzimbeni, obaluleke ngokulinganayo kushukela.

I-ayisikhilimu yezithelo ingalungiswa ngesisekelo ukhilimu omuncu onamafutha aphansi ne-gelatin. Thatha:

• 50 g ukhilimu omuncu;
• 5 g we-gelatin;
• 100 g amanzi;
• 300 g wezithelo;
• ushukela obambele ukunambitha.

Gaya izithelo kahle kumazambane abunjiwe, uwaxube nokhilimu omuncu, wenze kancane ushukela bese uwushaya kahle umxube. Hlakaza i-gelatin endishini ehlukile, upholile kancane bese uthele ukhilimu omuncu nosawoti wezithelo. Hlanganisa konke ku-mass homogeneous, uthele ku-isikhunta, ubeke efrijini kuxutshwa ngezikhathi ezithile.

Isifo sikashukela sikashukela

Ukwenza i-ayisikhilimu kwabanesifo sikashukela kuzodinga isikhathi esithe xaxa kanye nezithako, kepha umphumela uzosondela kakhulu kumkhiqizo wemvelo. Uzodinga izingxenye ezilandelayo zalo:

• 3 izinkomishi ukhilimu;
• ingilazi yefroses;
• 3 izikhupha;
• i-vanillin;
• izithelo noma amajikijolo njengoba ufisa.

Fudumeza ukhilimu kancane, uhlanganise izikhupha kahle ne-fructose ne-vanilla, bese uthela kancane ukhilimu. Kuhle ukushaya ingxube ebangelwa nokushisa okuncane ngomlilo ophansi kuze kube uqweqwe, kuvuse njalo. Susa isisindo esitofini, uthele ku-isikhunta, engeza izingcezu zezithelo noma amajikijolo, hlanganisa futhi bese ufriza.

Esikhundleni sikakhilimu, ungasebenzisa amaprotheni - inkomba ye-glycemic yedessert enjalo izokwehla kakhulu, ukuze ivunyelwe ukusetshenziswa ngisho nakubantu abanesifo sikashukela sohlobo 2.

Isifo sikashukela akusona isizathu sokwenqaba injabulo yansuku zonke nokudla okuthandayo, kufaka phakathi u-ayisikhilimu. Ngendlela efanele yokusebenzisa kwayo, ukuqapha njalo amazinga eglucose nokubheka izincomo zikadokotela, ingilazi ye-ayisikhilimu ngeke ilimaze umzimba.