I-Cottage shizi yohlobo 2 lwesifo sikashukela: ukuthi ingakwazi noma cha, i-glycemic kanye ne-insulin index, izindlela zokusebenzisa nezindlela zokupheka ezisebenzayo

Ngenxa yokuthi umuntu oyedwa kwabayisithupha emhlabeni unesifo sikashukela, ukuhambisana kokudla okufanele kuyanda nsuku zonke.

Ngaphezu kwalokho, phakathi kwemikhiqizo evunyelwe futhi ephephile ngokuphelele, ushizi wekhishi usendaweni yokuqala. Inamaphesenti amakhulu amaprotheni abizwa ngokuthi “ukukhanya”, kanye nokuqukethwe okuncane kwamafutha nama-carbohydrate.

Ngaphezu kwabo, lo mkhiqizo unenombolo enkulu yama-enzyme awusizo, amavithamini abalulekile, amaminerali, izinto ezincane kanye nama-macro. Isifo sikashukela yisimo somzimba lapho i-pancreas yenqaba khona ukusebenza futhi ifihle i-insulin ebalulekile.

Inani elinganele laleli hormone emzimbeni liholela ekuqongeleleni ushukela egazini. Ukuthuthukiswa kwalesi sifo kunomthelela ekunakekelweni kahle komzimba kanye nokusetshenziswa njalo kwamanani amakhulu okudla okunama-carbohydrate asindayo. Ngenxa yalokhu, umzimba ukhombisa ukwephulwa okukhulu kokusebenza kwazo zonke izitho nezinhlelo.

Kunezinkinga nge-metabolism, ngokwesibonelo, i-metabolism yamaprotheni, amafutha nama-carbohydrate athinteka ikakhulukazi. Ukuguqulwa okuthile kwale nqubo kuholela ekutheni lokhu kuphazamiseka kwe-endocrine kuqale ukuthuthuka, ngenxa yalokho umsebenzi wesibindi uwohloka. Ngakho-ke kungenzeka yini ukuthi udle ushizi we-codge wesifo sikashukela sohlobo 2?

Izinzuzo zomkhiqizo

Ukuze ekugcineni unqobe lesi sifo, kufanele ulandele ukudla okuqinile. Kumele ifake okuqukethwe okuphansi kwe-carbohydrate. Ngaphezu kokudla okufanele, kubalulekile ukwenza kanyekanye ukwelashwa ngosizo lwemithi ethile.

Ngenxa yendlela ebaluleke kakhulu yokudla, inhlala-kahle iyathuthuka futhi isisindo sincipha kakhulu. Kodwa kungenzeka yini ukuthi ushizi we-cottage shizi unesifo sikashukela salezi zinhlobo zombili?

Phakathi kwezici ezinhle zoshizi we-cottage kukhona okulandelayo:

1. ifaka amakhompiyutha awusizo. Ngakho-ke, ukusetshenziswa njalo komkhiqizo kuthuthukisa imisebenzi yokuvikela umzimba;
2. abangazi ukuthi i-cottage shizi inyusa ushukela wegazi noma cha. Kufakazelwe ukuthi ngenxa yokusebenzisa njalo lo mkhiqizo wokudla, amazinga kashukela egazi abuyele kwesejwayelekile;
3. kungumkhiqizo wokudla obalulekile ongumthombo oyinhloko wamaprotheni namavithamini amaningi abalulekile kwabanesifo sikashukela;
4. Njengoba wazi, ngesifo sikashukela sohlobo lokuqala nolwesibili, akunconywa ukuba udle ukudla okugcwele amafutha ayingozi. Kumele kuqashelwe ukuthi leli phuzu alisebenzi ku-cottage shizi, ngoba liqukethe ama-lipids angalimaza impilo yesiguli. Ngaphezu kwalokho, ukusetshenziswa kwansuku kwalo mkhiqizo kuhlinzeka umzimba ngenani elanele lamafutha anempilo. Kubalulekile ukuqaphela ukuthi akukho ukweqiwa kwempahla, okungaholela ekuqhubekeni kwalesi sifo;
5. njengoba ukukhuluphala kukhula ngokuhambisana nesizinda sesifo sikashukela, kungushizi wasekhishini osiza ukunciphisa isisindo somzimba ngenxa yokuba khona kwamavithamini anjenge-A, B, C no-D. Ukulandela izinto ezifana nensimbi, i-calcium, i-magnesium ne phosphorus nakho kuyingxenye yalo mkhiqizo wokudla oyingqayizivele .

Inkomba ye-Glycemic

Okusho ukuthi, inkomba ye-glycemic yoshizi wamahhala ongenamafutha iyunithi engama-30. Vele, inkomba ye-glycemic ye-cottage shizi ingamaphesenti ama-5 namaphesenti ama-9 ngaphezulu.

Ngenxa yalesi sikhombisi semiphumela yoshizi we-cottage ushukela wegazi, isetshenziswa ngenkuthalo ekudleni nasekudleni okunesifo sikashukela.

I-Endocrinologists ithi ushizi we-cottage shizi kanye nohlobo 2 lwesifo sikashukela inhlanganisela enhle njengoshizi we-cottage kanye nohlobo 1 sikashukela. Umkhiqizo udonswa ngokuphelele yinoma isiphi isitho somzimba, ngoba asinaso isakhiwo seselula noma izicubu. Futhi, ushizi we-cottage ucebile ngamaprotheni anokulinganisela.

Kungenzeka yini ukudla ukhokho ushizi onesifo sikashukela futhi kungakanani?

Umthamo ovumelekile walo mkhiqizo ukusebenzisa ikhalori ephansi izikhathi eziningi ngosuku.

Akukhona nje ikhambi elihle kakhulu, kepha futhi kuyindlela yokuvimbela ukuvimbela ukuqala kwesifo esinjengoshukela.

Uma udla njalo ushizi wekotishi wohlobo 2 sikashukela, lokhu kuqinisekisa isilinganiso esifanele samafutha emzimbeni. Ushizi wasekhishini ungumsizi omuhle kakhulu, okudingeka ukuthuthukisa impilo.

Imithetho yokukhetha

Lokhu kuzomvumela ukuthi adle hhayi kuphela abantu abanempilo ngokuphelele, kepha futhi nabanesifo sikashukela.

Isincomo esibaluleke kakhulu ukuhlolwa okuphelele komkhiqizo ukuthola okusha.

Ngaphezu kwalokho, kubaluleke kakhulu ukuthi i-curd ayiqandisiwe, ngoba lokhu kubonisa ukungabikho kwamavithamini ekwakhekeni kwayo. Kungcono ukunikeza ukukhetha kumkhiqizo wobisi lwe-skim.

Lapho uthenga ukhokho ushizi esitolo, kubaluleke kakhulu ukunaka hhayi kuphela ngosuku lokukhiqizwa kwawo, kodwa futhi nokwakheka komkhiqizo. Kuyinto engathandeki kakhulu ukuyifaka uqhwa, ngoba lokhu kungabhubhisa zonke izinzuzo. Akunconyelwe ukugcina ushizi wekhishi esiqandisini izinsuku ezingaphezu kwezintathu.

Ungadliwa

Njengoba wazi, ingadliwa ingagciniwe, kodwa futhi icutshungulwe.

Ukuze uguqule imenyu yesifo sikashukela, izindlela ezintsha ezithokozisayo zihlala zakhiwa, kukuvumela ukuthi udale ubuciko bangempela be-up. Ngezansi kunezindlela ezaziwa kakhulu zokupheka ushizi we-cottage shizi.

Casserole

Uma ufisa, ungapheka i-casserole emnandi, ebhekwa njengomkhiqizo owusizo kakhulu kushukela wanoma yiluphi uhlobo. I-Cottage shizi casserole yesifo sikashukela nayo ivunyelwe kulabo abasebenzisa i-hormone yokufakelwa kwe-pancreatic ukwelapha lesi sifo esibucayi. Ungasidla lesi sidlo sabantu abangasebenzisi amaphilisi, futhi isifo sikashukela sabo asithathwa njengesihambisana ne-insulin.

Izithako ezilandelayo zisetshenziselwa ukulungisa i-casserole esezingeni eliphezulu:

• Ama-squash angama-300 g;
• I-100 g ye-cottage shizi;
• Iqanda eli-1
• 2 wezipuni zikafulawa;
• 2 wezipuni ushizi;
• usawoti.

Isinyathelo sokuqala ukusitha ujusi we-zucchini.

Ngemuva kwalokhu, izithako ezilandelayo kumele zixube ndawonye: ufulawa, ushizi wekhokho, iqanda, ushizi onzima nosawoti. Kuphela kungemva kwalokhu, faka inqwaba ephumayo esitsheni sokubhaka bese uyibeka kuhhavini. Isikhathi sokupheka sale casserole cishe imizuzu engama-45.

I-Syrniki

Lesi sitsha, esiphekwe kuhhavini, asisiyo inhliziyo enempilo kuphela, kepha futhi siyisiphuzo esimnandi kakhulu.

Ukudla okulandelayo kuyadingeka ukwenza ama-pancake e-cottage shizi:

• 200 g ushizi wekhotishi onamafutha amancane;
• Iqanda lenkukhu eli-1;
• 1 isipuni se-oatmeal;
• ushukela obambele ukunambitha.

Isinyathelo sokuqala ukuthulula izithambisi ngamanzi abilayo bese ushiya ukukunika imizuzu eyishumi.

Ngemuva kwalokho, donsela uketshezi olungadingekile bese ugoqa ngemfoloko. Ngokulandelayo, iqanda kanye nezinongo kufakwa engxenyeni ephumelelayo. Ngemuva kwalokhu, udinga ukwengeza ushizi we-cottage bese uxuba ngobuningi isisindo esidingekayo.

Ngemuva kwalokhu, ungaqhubeka nokwakheka kwama-cheesecake. Ishidi lokubhaka lifakwe emaphepheni ngephepha lesikhumba futhi ligotshwe uwoyela we-sunflower. Ama-cheesecake abekwe kuwo. Okulandelayo, udinga ukusetha izinga lokushisa elifanele kuma-degrees angama-200 bese ubeka kuhhavini ingxenye yama-cheesecake. Isitsha kufanele sibhake imizuzu engama-30.

Amashubhu asokiwe

Lesi sidlo sithathwa njengekhambi elihle kakhulu lapho kunoshukela.

Ukuze uthole amashubhu we-curd owadingayo:

• 1 inkomishi yobisi skim;
• 100 g kafulawa;
• Amaqanda ama-2
• 1 tbsp. indawo kashukela nosawoti;
• 60 g webhotela.

Ukuze uthole glaze udinga ukulungiselela:

• Iqanda eli-1
• I-130 ml yobisi;
• Amaconsi ama-2 we-vanilla element;
• uhhafu wethisipuni likashukela.

Ukulungiselela ukugcwaliswa, kuyadingeka ukulungiselela izingxenye ezilandelayo:

• 50 g ama-cranberry;
• Amaqanda ama-2
• 50 g bhotela;
• I-200 g yoshizi wekhishi eliphansi;
• uhhafu wethisipuni le-sweetener;
• ikhasi le-orange;
• usawoti.

Ama-Curd Pancake

Ngemuva kokuthi zonke izithako zilungisiwe, fafaza ufulawa. Okulandelayo udinga ukushaya amaqanda, ukufaka ushukela, usawoti kanye nengxenye yengilazi yobisi. Ngemuva kwalokho, kufakwa ufulawa lapha, futhi isisindo kuxutshwe kahle.

Ama-Curd Pancake

Ibhotela nobisi olusele kufanele kufakwe kancane. Ukuvumelana kwengxube kufanele kube uketshezi. Ihhavini ye-pancake iyanconywa ukuthi igaye ngebhotela ne-zest ye-orange. Ukuze kugcwaliswe, hlanganisa ama-cranberry noshizi we-cottage bese ufaka izikhupha zamaqanda.

I-sweetener enamaprotheni kanye ne-vanilla element ishayiwe ngokuhlukile. Isinyathelo sokugcina ukwakhiwa kwama-tubules avela kuma-pancake nakaphezulu. Amashubhu aphumayo athululelwa nge-glaze esele ilungiselelwe. Ukuyidala, udinga ukushaya ubisi, amaqanda nokufaka ushukela. Faka isidlo kuhhavini imizuzu engama-30. Ngakho-ke ilungiselelwe ngokucophelela.

Ividiyo elusizo

Iyini i-cottage shizi casserole yesifo sikashukela sohlobo 2? Izindlela zokupheka zingasetshenziswa kanjena:

Ukuze imenyu yesifo sikashukela ingadali, idinga ukuhlukaniswa ngosizo lokupheka okumnandi. Kubaluleke kakhulu ukulalela izeluleko ze-endocrinologists ezigcizelela ukuthi inani lama-carbohydrate ayinkimbinkimbi nokudla okunamafutha kufanele kube nomkhawulo cishe ngokuphelele.

Lokhu kuzothuthukisa kakhulu isimo sempilo somuntu ogulayo. Umkhiqizo wokudla omuhle kakhulu, ohlukaniswa ukungabikho kwama-carbohydrate namafutha, ushizi we-cottage shizi. Ingadliwa nganoma yisiphi isamba.