I-okrosha yendabuko nokudla kwesifo sikashukela: izinzuzo zesobho elibandayo nezindlela zokupheka zalo

Isifo sikashukela - isifo esidinga umuntu ukuba asiyala nsuku zonke, aphuze umuthi onqunyelwe, futhi adle.

Wonke umuntu uyazi ukuthi noma iliphi iphutha ekudleni kwabantu abahlushwa yilezi zifo zingadala imiphumela emibi eminingi, izinkinga zempilo. Isifo sikashukela siqikelela ikakhulukazi lapho sihlanganisa amamenyu, ngokuqapha.

Iziguli zenza ukubalwa okuqinile, okunembile kwamayunithi wesinkwa, unaka inkomba ye-glycemic yesithako ngasinye epuletini. Naphezu kweqiniso lokuthi iningi lokudla okuthandayo kuyavinjwa ngemuva kokumenyezelwa kokuxilongwa, ezinye izitsha ezinokulungiswa okukhethekile zihlala zivunyelwe ukusetshenziswa.

Lo mbhalo uzokhuluma ngokuthi kungenzeka yini ukudla i-okroshka enesifo sikashukela, ukuthi yiziphi izinketho zayo ezamukelekayo ekudleni komuntu onalesi sifo.

Ngingakwazi ukudla i-okroshka nesifo sikashukela?

Isobho elibandayo liyingxenye ebalulekile yezinsuku zasehlobo ezishisayo. Kepha ukulungiswa kwezitsha ezinjalo zokunakekelwa kwabanesifo sikashukela kunezici ezithile.

Ngaphambi kokuphendula lo mbuzo, umuntu kufanele athole ukuthi izingxenye ezifakiwe ku-okroshka ziyavunyelwa yini ukusetshenziswa ekudleni kwabanesifo sikashukela.

Lesi sidlo sokuqala siqukethe inyama ebunjiwe, imifino emisha yenkathi ethile, kanye nokukhanya okubandayo okubandayo okubandayo okubandayo, i-Whey noma i-kvass eyenziwe ekhaya.

Ingadliwa ngale ndlela, uma unamathela emithethweni elula yokupheka.I-Okroshka yesifo sikashukela sohlobo 2 ilungiswa kusetshenziswa inyama engenamafutha ngaphandle kokungeza imifino ephezulu ye-GI (ngokwesibonelo, izaqathe, beet).

Uma izosetshenziswa i-kvass, khona-ke ukuze kuthuthukiswe ukusebenziseka kwayo, kungakuhle ukuthi ubeke amaqabunga ama-mint asanda kugeza, ngaphambili. Lapho i-kefir isebenza njengesisekelo, ingafakwa ngqo esitsheni ngesobho. I-Peppermint ithuthukisa ukuqina, isiza ukunciphisa ukwakheka kwegesi.

Izindlela zokupheka ze-Okroshka

Ngokwesiko

Lesi sidlo, esakhiwa ikakhulukazi imifino namakhambi, siwusizo kakhulu ekuphazamisweni kwe-metabolic emzimbeni ogulayo. Ngokwesisekelo, kusetshenziswa i-kvass yetafula, evamile kubantu baseRussia. Ushukela awufakwa ngesikhathi sokuvutshelwa.

Uma izithako zikhethwe kahle, isobho elilungiselelwe lizoba nekhalori ephansi, liphephe impilo yesifo sikashukela. Umhambi ngamunye unendlela yakhe yokupheka, kepha isethi yenguqulo ejwayelekile yalokhu "kuqala" okubandayo icishe ifane.

Ngokwesiko, imifino enjalo inqunywa ku-okroshka:

• ama-tubers amazambane abilisiwe;
• iqembu elikhulu lokuluhlaza okotshani;
• ukhukhamba omusha;
• isithombo.

Ngaphezu kwe-kvass, i-serum enokhilimu omuncu okhanyayo kwesinye isikhathi isetshenziswa njengesisekelo kwinguqulo ye-classical. Ngaphezu kwengxube yemifino, amaqanda aqoshiwe, abiliswe kanzima ngaphambili, abekwa kusobho. Kuyinto efiselekayo ukuthi yenziwe yintsha, entsha. Ungasebenzisa inkukhu, amaqanda izigwaca.

Enye isithako esisemqoka kuhlobo lwendabuko yinyama. I-fillet enamafutha aphansi enkukhu, i-turkey, i-veal ilungile. Inyama ibilisiwe kusengaphambili emanzini anosawoti omncane bese ifakwa kwimifino namaqanda amaqanda. Kuyinto efiselekayo ukuthi izingxenye ezixubile ze-okroshka yesikhathi esizayo zibe ekushiseni okufanayo.

Inketho yokupheka engcono kunazo zonke: faka kahle zonke izithako eziqinile, engeza usawoti omncane, uhlanganise, umise isikhathi esingangehora, bese ugcwalisa ingxube ngenhlanganisela yokuthosa, egcwele amakha wezithako.Ukuze isobho elibandayo lisizakale kuphela umzimba, kufanele:

• Ungafaki imifino nge-GI ephezulu (i-rutabaga, itheniphu) esitsheni;
• ungasebenzisi imayonesi, ukhilimu omuncu onamafutha;
• ungafaki amazambane amaningi (ama-tubers ambalwa anele);
• musa ukusika umvimba, inyama ebhemayo, amasoseji, noma iyiphi inyama enamafutha kwisobho;
• ungafaki ushukela ku-kvass;
• I-Whey kufanele ibe ngaphansi kumanoni.

Izinketho zokudla

Ngaphezu kwendlela yeklasi yokupheka le sobho ebandayo, kunezindlela ezimbalwa ezingekho zendabuko zamakhalori aphansi ezingezona ezithandekayo kuma-gourmets kanye nabathandi nje bokudla ukudla okunempilo, okuphephile nokunambitha.

Izindlela zokupheka ezijwayelekile, kepha ezingejwayelekile

• inyama ku-kefir;
• imifino;
• amakhowe ku-kvass.

Ukulungiselela lesi isobho sokudla ngendlela yokuqala, udinga lezi zinto ezilandelayo:

• ibele elilodwa lenkukhu;
• isixha dill;
• amaqanda amabili enkukhu;
• ikhukhamba entsha;
• i-kefir enamafutha aphansi (0.5 l);
• amanzi amaminerali (0.5 l);
• i-clove yegalikhi.

Ikhukhamba, amaqanda ikhasi, isinaphi kwi-grater ephakathi. Inyama inqunywa izingcezu, dill, ugarlic. Zonke izakhi zihlanganiswa esitsheni esifanele, usawoti omncane, oshiywe isigamu sehora. Endishini ehlukile, baxuba i-kefir namanzi, bathululela engxenyeni eyomile, esevele ingenisiwe futhi ingene emanzini.

Amaqanda enkukhu avunyelwe ukushintshwa izigwaca, kepha kulokhu kufanele athathwe ngaphezulu (izingcezu ezi-4-5). Ilungele ukwanda ngokulinganayo - 1: 1. Inkukhu ingathathelwa indawo nenye inyama ebusayo uma uyifisa.

Ukulungiselela inguqulo yesibili yenkambo yokuqala ebandayo engajwayelekile, uzodinga imikhiqizo enjalo:

• nezilimo eziyizigaxa ezimbili zamazambane;
• iqanda elilodwa;
• i-pair yamakhukhamba amasha;
• isixuku esikhulu dill;
• inqwaba yeparsley;
• i-kefir engenamafutha (0.5 l);
• amanzi amsulwa noma amaminerali (1 l);
• usawoti.

Amazambane abilisiwe, amaqanda asikiwe, ukhukhamba ehlutshiwe akhuhla ku-grater yamaqhafu. Izingxenye zihlanganiswa esitsheni esifanele, kuyangezwa imifino echekiwe.

Ingxenye ewuketshezi ilungiswa ngokuxuba i-kefir namanzi (1: 2) ngokufakwa kukasawoti. Ukuze wenze izinongo, ungafaka isithombo esincane esitsheni ngesobho. Izokwenza ukunambitheka kuthakazeke kakhulu, kungavamile, kugcwale. Ukufakwa kwesinaphi esiqwini sesipuni akunqatshelwe.

Ukulungiselela i-mushroom okroshka yasekuqaleni, udinga ukuqoqa izingxenye ezilandelayo:

• 200-300 g yamakhowe enosawoti;
• I-100 g ye-anyanisi (eluhlaza);
• iqanda elilodwa;
• i-pair yamakhukhamba amasha;
• amazambane amabili;
• isixha dill;
• 1 litre kvass;
• usawoti.

Amakhowe kufanele ahlanzwe kahle ngaphansi kwempompo, afakwe ithawula elinamaphepha. Ngemuva kokuba sebomile, basike waba yizicucu ezincane. Peel, grate noma usike ukhukhamba ngommese. Ubhatata obunjiwe ubilisiwe, uqweqwe, uthathe izingcezu. Zonke izakhi kufanele zixube kahle esitsheni.

Iqanda elibilisiwe kanzima lisikiwe, lihlanganiswe namakhambi aqoshiwe. Ingxube elungiswe kusengaphambili ibekwa kumapuleti ajulile ahlukanisiwe, iqanda nge-anyanisi, dill libekwe ngaphezulu bese liyithululela konke nge-kvass ebandayo. Usawoti ukunambitha.

Inkomba ye-Glycemic

Zonke izinto ezifakiwe zokupheka isobho elibandayo zine-GI ephansi. Ngakho-ke, i-okroshka ephekwe ngokwezindlela zokupheka zakudala noma zokudla ngokuya ngayo yonke imithetho ngeke idale ushukela.

Kepha noma kunjalo kukhona imikhiqizo embalwa kukho okufanele unake: i-kvass, amazambane.

Uma i-GI yendabuko iyunithi engama-30, khona-ke inkomba ye-glycemic ye-okroshka ku-kvass izophakama kancane.

Akunakwenzeka ukuthi sibize inkomba ye-kvass eqondile ye-kvass, kodwa ngendlela yayo yokupheka kanye nemvelo ngezindlela eziningi ezifanayo nobhiya, o-GI wakhe uyi-100 - 110. Kepha, uma unikezwe iqiniso lokuthi ukuqoqwa kwama-carbohydrate ku-kvass enziwe nge-fructose esikhundleni sikashukela nesinkwa se-rye, okuncane, ukusetshenziswa kwayo ngamanani amancane akukuthinti i-glycemia.

Ngokunikezwe okungenhla, kungakuhle ukuthi uguqule ezinye izindlela zokugqoka, usebenzisa le njongo hhayi i-kvass kuphela, kepha futhi ne-kefir ehlutshiwe, i-Whey enokhilimu omuncu. Lokhu kuzosiza hhayi kuphela ukunciphisa ingozi yokuxhuma ushukela we-plasma, kodwa futhi nokwandisa imenyu yesifo sikashukela esincane. Ngakho-ke, ukushintshwa kweziteshi ezahlukene zegesi kunezinzuzo eziningana ngasikhathi sinye.

Ubhatata ubhekisela imifino ene-GI esezingeni eliphakathi, ngakho-ke kuyinto engathandeki kakhulu ukuhlukumeza isiguli esinoshukela

Akufanele usike ngaphezu kwamazambane amabili amancane abe yisobho, kodwa njengokuhlolwa ungazama ukubuyisela izilimo eziyizigaxa zesakhi ngesitho esiphephe ngokuphelele - ubhontshisi. Ine-GI ephansi, ngakho-ke ingafakwa ngokuphephile kusobho elibandayo.

Inkomba ye-glycemic yamakhowe nayo iphansi, ngakho-ke i-okroshka engajwayelekile nabo ekwakhiweni iphephile ngokuphelele emzimbeni womuntu onesifo sikashukela.

Ividiyo elusizo

Izindlela ezimbalwa zokupheka ezinhle zesobho likashukela kuvidiyo:

Ukufingqa konke okungenhla, kungaphethwa ngokuthi abantu abanesifo sikashukela salezi zinhlobo zombili bavunyelwe ukudla isobho elibandayo lasehlobo eliphekwe ngokwendlela yokupheka yendabuko nokungajwayelekile. I-Okroshka ngeke ibe yindawo ephephile kuphela, kepha futhi ibe isidlo sokudla esisebenzayo somuntu ogulayo, uma ingenazo izithako ezenqatshelwe, futhi zonke izakhi ezikwenzayo zintsha futhi zisezingeni eliphezulu.