Isifo sikashukela senza izinguquko zaso lapho kulungiswa ukudla kweziguli. Ukonakala kwalesi sifo kubandakanya ukudla okune-carb ephansi kanye nokwenqatshelwa ngokuphelele kokudla okumnandi nokunamafutha.
Imenyu yesifo sikashukela kufanele ibe nesibalo esikhulu samaprotheni nobuncane bamafutha nama-carbohydrate. Le ndlela yokudla umsoco izogcina ushukela uvamile.
Kungenzeka yini ukudla ubhontshisi onesifo sikashukela sohlobo 2 kanye nohlobo 1 sikashukela? Ubhontshisi wesifo sikashukela kubhekwa njengokunye kokudla okuhle kakhulu. Izimila zohlobo lwesifo sikashukela 1 no-2 zikuvumela ukuba uhlukanise imenyu, ikwenze kube mnandi futhi kube nempilo.
Zuza
Ukuqonda ukuthi kungenzeka yini ukuthi udle ubhontshisi onesifo sikashukela, udinga ukuthola izinzuzo nokubi kwalo mkhiqizo. Lo bhontshisi kufaneleke ungomunye wemikhiqizo eyishumi ephezulu yezempilo futhi uthandwa kakhulu kulolo lwamazwe amaningi omhlaba.
Izimila zesifo sikashukela ziboniswa ngokwakheka kwamakhemikhali angafani. Aqukethe kuphela okuqukethwe okuphezulu kwe-mineral-vitamin tata, kodwa futhi nenani eliphakeme lokudla (i-fiber yokudla, i-monosaccharides, umlotha nesitashi).
Ubhontshisi uqukethe izithako ezilandelayo ezizuzisayo:
- amavithamini eqembu E, PP, B, riboflavin, carotene ne thiamine;
- amaminerali: ithusi, i-phosphorus, i-sodium, isibabule, i-zinc nabanye;
- amaprotheni. Kukhulu ubhontshisi njengasenyameni;
- ama-amino acid nama-organic acid;
- ama-antioxidants ne-fructose.
Ngendlela, iqukethe inani elikhulu kakhulu lethusi ne-zinc phakathi kwezinye izilimo zemifino. Futhi ukwakheka kwama-amino acid kufana nokwakheka kwe-insulin. Konke lokhu kwenza ubhontshisi ube ngumkhiqizo obaluleke kakhulu ekudleni kwesifo sikashukela.
Ubhontshisi kabhontshisi unezimpawu eziwusizo ezinjengokuthi:
- Ubhontshisi unciphisa ushukela wegazi. Futhi le yinkinga enkulu ngesifo sikashukela. Inhlanganisela efanelekayo yezitsha zikabhontshisi kanye nokwelashwa kuzosiza ukubhekana nalesi sifo futhi ngisho nokwenqaba umuthi ngokuzayo;
- i-fiber kubhontshisi ayivumeli izinguquko ezisheshayo kumanani kashukela;
- ukuphuculwa kwezinqubo ze-metabolic ngenxa yokuqukethwe kwamaprotheni aphezulu. Lokhu kubalulekile ngoba ezinqubweni zesifo sikashukela kukhubazekile, futhi iziguli eziningi zikhuluphele;
- ukuvimbela i-pathologies ye-inhliziyo. Kuyaziwa ukuthi abantu abanesifo sikashukela bathambekele kakhulu ekuhlaselweni yisifo senhliziyo nasekushayweni;
- kwandise ukungatheleleki. Njengoba noma yisiphi isifo sinzima ngokulwa nesifo sikashukela, kubaluleke kakhulu ukudla ukudla okwandisa ukumelana nomzimba;
- zinc "induces" pancreas synthesize insulin;
- i-arginine (amino acid) ne-globulin (amaprotheni) “ahlanze” ama-pancreas;
- ikhono lokuqinisa umzimba wonke.
Esikhathini sikashukela, kubaluleke kakhulu ukubheka inkomba ye-glycemic yemikhiqizo, enquma ukuthi ngokushesha noma enye yazo iguqulwa kanjani kushukela. Inkomba ephansi, okungcono kwabanesifo sikashukela.
Inkomba ye-glycemic kabhontshisi wezinhlobo ezahlukahlukene imi ngalendlela elandelayo:
- mhlophe - 40;
- mnyama - 31-35;
- obomvu - 35;
- i-leguminous - 15.
Ngokuvamile, inkomba ye-glycemic of legumes iphansi impela. Kuyaqapheleka ukuthi inkomba ye-glycemic ubhontshisi obhontshisiwe iphezulu impela - amayunithi angama-74, ngakho-ke kungcono ukungayifaki kwimenyu.
Kepha, inkomba ye-glycemic kabhontshisi abilisiwe ikuvumela ukuthi uyifaka ekudleni. Ngakho-ke, ukudla kwabanesifo sikashukela kungafaka futhi kufanele kufake zonke izinhlobo zobhontshisi. Lokhu akugcini nje ngokujwayelekile izinqubo ze-metabolic, kodwa futhi kuqinisa impilo yesiguli.
Okumhlophe
Inakekela zonke izinto eziwusizo nezakhiwo ezifakwe kuhlu, lokhu okuhlukahlukene kuhlukaniswa umphumela wawo ophakeme we-antibacterial.
Ubhontshisi omhlophe "uqala" ukuvuselelwa kweseli (ukuvuselelwa). Ngenxa yalokhu, amanxeba, izilonda kanye nokusikeka kuphola ngokushesha.
Le nhlobonhlobo ingumholi ekugcinweni kokuqukethwe okulinganiselayo kwe-lysine ne-arginine - ama-amino acid anenzuzo. Ngaphezu kwalokho, izinhlobonhlobo ezimhlophe zilawula ngokuphelele ukwakheka kwegazi, zifane ne-pathologies yemithambo yenhliziyo neyenhliziyo, futhi yizo ezinika ubunzima ezinso, inhliziyo, amehlo nezinye izitho.
Mnyama
Le nhlobonhlobo inombala omnyama nohlaza okwesibhakabhaka ngenxa yama-antioxidants - ama-flavonoid, amakhompiyutha akhethekile alungisa amaseli alimele futhi asuse ubuthi emzimbeni.
Ubhontshisi omnyama
I-100 g yalawa mabhontshisi aqukethe amaprotheni angaphezu kwama-20% nokuqukethwe okuphezulu kwefiber. Lokhu kwenza ubhontshisi omnyama ube ngumthombo ongafinyeleleki wama-amino acid.
Umehluko phakathi kwezinhlobo ezimnyama nezinye ubhontshisi emandleni okukhulisa ukungatheleleki, okusho ukusiza umzimba ukumelana nokutheleleka kanye namagciwane.
Ukuba khona kwefiber digestible kalula kubhontshisi omnyama akuvumeli i-cholesterol ukuba inqwabelane emikhunjini futhi ibuyise noshukela wegazi. Ngenxa yalezi zimfanelo, zivame ukufakwa kwimenyu yesifo sikashukela.
Bomvu
Ukuba nokwakheka okufanayo okuhlukile, izinhlobo ezibomvu (elinye igama elingezinso) zihlukaniswa iqiniso lokuthi lilawula kahle ama-indices kashukela.
Izinso zingumholi ekwakhiweni kwe-vithamini B6, okubaluleke kakhulu ekuqiniseni ukungatheleleki komzimba.
Izinso zinama-potassium amaningi, i-zinc ne-calcium ukwedlula ezinye izinsalela. Manje-ke ngalo mbuzo: "Ubhontshisi obomvu kanye nohlobo 2 sikashukela - kungadliwa noma cha?"
Kuyadingeka! Izinso zinomphumela onenzuzo ekusebenzeni kwamathumbu futhi zithuthukisa imetabolism nokukhiqizwa kwejusi yesisu. Lolu hlobo lubomvu onsundu. Izindlela zokupheka zezinso zingatholakala ekudleni kwamazwe amaningi.
Luhlaza
Olunye uhlobo lwezimbali. Kunconyelwe ukusetshenziselwa zombili izinhlobo zesifo sikashukela.
Ubhontshisi wezintambo yi-antioxidant enhle kakhulu. Inamandla okuhlanza kahle umzimba ubuthi.
Umphumela omuhle, noma kusetshenziswe kuphela izitsha ezivela kulo ubhontshisi, kukude. Ngakho-ke, kufanele zidliwe kabili ngesonto, kungabe kusabakho. Ubhontshisi ongqokile ungama-calorie aphansi (31 Kcal) futhi akhonjiswa ngohlobo 1 sikashukela, ngoba kunenani elincane lama-carbohydrate kanye nefibrethi eningi.
Sash
Imvamisa, ezitsheni zikabhontshisi, igobolondo lilahlwa. Ngokudla okunesifo sikashukela, lokhu akukufanele. "Umkhiqizo" usetshenziswa kabanzi ekwelapheni isifo sikashukela ngemithi yendabuko neyendabuko.
Amacembe obhontshisi aqukethe ama-acid adingekayo empilweni yabantu: i-arginine ne-tryptophan, i-lysine ne-tyrosine. Ngaphandle kwabo, i-protein synthesis, ukukhula okujwayelekile kwamaseli nokwakhiwa kwama-hormone akunakwenzeka.
Amabhontshisi ama-Bean aqukethe izinto ezihlukile njenge-kempferol ne-quercetin, ezikhuthaza ukuqina kwemizwa. Futhi i-glucokinin (into efana ne-insulin) isiza ukumunca ngokushesha ushukela bese uyikhipha emzimbeni.
Ngenxa yokugcwala okukhulu kwamaprotheni emaqabungeni obhontshisi, ukusetshenziswa kwawo ngohlobo 1 nohlobo 2 lwesifo sikashukela kusindisa emaphawundi angeziwe, ngoba ngisho nengxenye encane yanele ukuzizwa igcwele.
Ungadliwa
Lo mkhiqizo usiza ukwehlukanisa itafula likashukela. Izitsha zilungiswa zombili kusuka kubhontshisi kanye nakumakhanda.
Ungadla ubhontshisi onesifo sikashukela njengesitsha esehlukile, noma ungahlanganisa nenyama nemifino. Kubalulekile ukuthi kube nenani elincane lamazambane kanye nezaqathe kulezi zitsha.
Izazi zezokondla zeluleka ukudla ubhontshisi ekudleni kwasemini noma edilini. Uma ulisebenzisa kathathu ngesonto, ingqikithi akufanele idlule ku-150-200 g. Inketho engcono kakhulu yokupheka ama-legumes abilisiwe, afakwa inyama noma aphekwe kuhhavini.
Isobho eligcotshisiwe
Ukwakheka:
- ubhontshisi omhlophe - 400 g;
- ukholifulawa - 250 g;
- 1 i-clove yegalikhi;
- U-1 anyanisi (omncane);
- imifino (eyomile noma entsha);
- Iqanda eli-1 (abilisiwe);
- usawoti.
Ukupheka:
- uthele ubhontshisi ngaphansi kwamanzi agobhozayo bese ushiya amahora angama-6-9;
- thela amanzi amadala. Thela ingxenye entsha yamanzi bese uqala ukupheka (okungenani amahora angama-1.5);
- nquma u-anyanisi negalikhi kahle. Cwilisa epanini lokuthosa, engeza ingilazi egcwele yamanzi, kuze kufike ithenda;
- hlanganisa ubhontshisi abilisiwe nemifino. Shunqa;
- gaya isisindo esiphumela nge-blender noma ngokuchoboza;
- uyibuyisele epanini bese ufaka imifino, umhluzi wemifino nosawoti. Uma kunesidingo, engeza amanzi abilisiwe;
- Ngaphambi kokuphaka, ukuhlobisa isidlo esiphelile neqanda elibilisiwe elibunjiwe.
Isobho elinjalo, elilungiselelwe emanzini, lenza isidlo sibe nekhalori ephansi, ebaluleke kakhulu kwisifo sikashukela sohlobo 2.
Isaladi
Ukwakheka:- pods ubhontshisi - 15-250 g;
- ama-champignons (okusha) - 100 g;
- isoso le-soya - 1 tsp;
- upelepele nosawoti;
- imbewu ye-sesame (imbewu) - 1, wezipuni ezi-5
Ukupheka:
- Geza imidumba namakhowe bese usika izingcezu ezincane;
- siguqula imidumba ibe yi-colander bese sithela amanzi abilayo;
- saute amakhowe kanye pods imizuzu 3. kawoyela wemifino (1 tbsp) Faka usoso kanye nopelepele kubo. Solim.
- gazinga kuze kuphekwe;
- fafaza imbewu ye-sesame.
Contraindication
Yize ubhontshisi unikezwe inqwaba yezimfanelo ezisebenzisekayo, kunokulinganiselwa okuthile ekusetshenzisweni:
- ukungaboli komzimba
- ukukhulelwa ngokuxilongwa kwesifo sikashukela (i-lactation).
Kubalulekile ukwazi ukuthi akunakwenzeka ukudla imifino eluhlaza, ngoba iqukethe izinto ezinobungozi obuthile, ezingadambisa ubuthi.
Amavidiyo ahlobene
Kungenzeka yini ukuthi udle ubhontshisi kuhlobo 2 sikashukela, esikutholile, nokuthi singakupheka kanjani ngendlela efanele futhi simnandi, bheka ividiyo:
Izazi zokudla zeluleka ngesifo sikashukela masonto onke ukwengeza okuhlukahlukene ekudleni kwakho ngezitsha zikabhontshisi. Ukuba nenkomba ephansi ye-glycemic, lesi sitshalo sikabhontshisi singcono kunokunye okudla okunesitashi kusenza sithole amanani ashukela egazi. Futhi ngenxa yenqwaba ephezulu yefayibha namaprotheni, kuzoba ukwengeza okuhle kunoma yisiphi isidlo sokudla.
