Inkukhu yesifo sikashukela: yiziphi izakhiwo ezizuzisayo futhi yini ezingalungiswa kukho?

Namuhla, wonke umuntu uphupha ngobuhle, impilo kanye nokuzwana. Ngakho-ke, lapho kuthuthukiswa isidlo, imikhiqizo ikhethwa ngokuya ngenani le-caloric yabo.

Kepha inkomba ye-glycemic ye-chickpea noma yimuphi omunye umkhiqizo ayibalulekile kangako, ngoba ezinye zazo ziyingxenye yenani elikhulu lokudla okuhlukile okuhlose ukunciphisa umzimba

Kunombono wokuthi ukunciphisa okuqukethwe kwekalori kokudla, kanye nolwazi lwenkomba ye-glycemic yokudla okudliwayo, kunomthelela omuhle ohlelweni lokugaya ukudla kanye nesibalo. Kodwa-ke, muva nje, izazi zezempilo zabona ukuthi ukudla okune-calorie efanayo okuqukethwe kuthakwa ngendlela ehlukile.

Iyini inkomba ye-glycemic (GI) yomkhiqizo? Siyini inkomba yaso yamachwane? Ngingawadla ama-chickpeas oshukela? Le mibuzo izophendulwa esihlokweni esingezansi.

Yini i-GI?

Inkomba ye-glycemic ijubane lapho umzimba ufaka ama-carbohydrate ekudleni futhi unyuse ushukela wegazi.

Isikali se-GI sifanelwa amayunithi ayi-100, lapho u-0 ephansi, kuyilapho u-100 ephezulu. Ukudla okune-GI ephezulu kunika umzimba amandla awo, futhi ukudla okune-GI encane kune-fiber, ebambezela ukumuncwa kwayo.

Ukudla njalo ukudla okune-GI ebalulekile kungaholela ekuphazamisekeni kwe-metabolic emzimbeni, okuthinta kabi ushukela wegazi uwonke. Ngenxa yalokhu, kunomuzwa ovela njalo wendlala nokusebenza kwama-deposits wamafutha endaweni yenkinga. Futhi iyini inkomba ye-glycemic yamazinyane amnyama abilisiwe futhi aluhlaza?

Gi chickpea

Wonke umuntu odla izakhamzimba uzothi amachaphaza ayisigodlo sangempela sezakhi. Lokhu kumelelwa kwama-legumes kungaphambi kwabo bonke abanye abamele lo mndeni, zombili ngokuya ngamaprotheni awusizo, kanye nokudla, ama-lipids. Ama-asidi we-linoleic nama-oleic akhona kuwo awanayo i-cholesterol, okuholela ekutheni i-chickpeas ifakwe ngaphandle kokulimala kwesibalo.

Ama-peas aseTurkey (amaphuphu

Ama-chickpeas aluhlaza, onenkomba ye-glycemic yawo amayunithi ayi-10, igcwele phosphorus, potassium, fiber fiber, i-magnesium nesodium, kepha ayinazo i-amino acid ebalulekile.

Ngalesi sizathu, odokotela bayayalwa ukuba badle lo mkhiqizo ngasikhathi sinye njengelayisi noma i-pasta. Le nhlanganisela yemikhiqizo izovumela umzimba ukuthi udonse kahle zonke izakhamzimba.

Njengoba i-chickpeas ebilisiwe ine-GI yama-30, kunconywa ukuthi ifakwe ekudleni kwansuku zonke kwabadlali abanesifo sikashukela kanye nabantu abadla nje. Ngaphezu kwalokho, abasebenza ngokudla okunempilo batusa ukudla iziguli ezinengcindezi enkulu nge-chickpeas, ngoba lo mkhiqizo ucebile ngokuqinile futhi okuqukethwe kwawo kwe-sodium kuncane.

Izinzuzo Zesifo Sikashukela

Ngokusho kodokotela, amachaphaza aswiti alusizo kakhulu kwisifo sikashukela sohlobo 2, ngoba amaprotheni aqukethe ngokushesha amunwa ngumzimba.

Ukufakwa kwaleli bhontshisi ekudleni kuyisidingo kubantu abalandela izincomo zokudla kwempilo yesifo sikashukela, bangadli imikhiqizo yenyama futhi bamane balawule impilo yabo.

Ngokudla njalo kwephizi, ukuthuthukiswa okubonakalayo esimweni esijwayelekile somzimba, ukuqinisa ukungatheleleki, kanye nokuvinjwa ukwakheka kwesifo sikashukela kwenzeka. Ukuqinisa zonke izitho zangaphakathi ngezinto ezibalulekile nakho kuyenziwa. Ngokukhula kwesifo sikashukela sohlobo II, isiguli sizwa ngokweqile i-cholesterol egazini.

Kodwa-ke, peas yaseTurkey yehlisa inani le-cholesterol embi, iqinise amasistimu wokujikeleza kwenhliziyo, ikhuphule ukuqina kwemithambo yegazi, futhi ibuye ijwayele nomfutho wegazi.

Inkukhu yesifo sikashukela ibonakala ngokuba khona kwale mikhakha elandelayo elandelayo:

1. I-peas yaseTurkey iqukethe inani elikhulu le-fiber, elisiza ukuthuthukisa ukusebenza kwendlela yokugaya ukudla. Lokhu kubalulekile ikakhulukazi kwabanesifo sikashukela esinesifo sohlobo II lapho kunqunywa ukudla okwelaphayo. Umzimba ususa wonke ubuthi obukhona kanye nobuthi, kanti amandla esisu ashukumisayo;
2. uthinta kahle amabunzi enyongo, isibindi, isibongo. Ngomthelela we-choleretic, we-diuretic, kusiza ukuqeda i-bile eyeqile emzimbeni;
3. kunciphisa amathuba ekwakhekeni kwe-hypertension, ukushaya kwenhliziyo, isifo sohlangothi kanye ne-atherosclerosis ngenxa yokwehliswa kokwakhiwa kweziqalo zegazi emithanjeni. Kukhona ukugcwaliswa kabusha kwensimbi egazini, i-hemoglobin iyakhuphuka futhi kube nokuthuthuka okujwayelekile esimweni sayo.

Abanesifo sikashukela kubaluleke kakhulu ukulawula isisindo sabo. I-chickpea inikeza ukusheshiswa kwezinqubo ze-metabolic, yehlisa isisindo ngokweqile, i-ushukela wegazi ijwayelekile, iqinisa ukusebenza kohlelo lwe-endocrine. Futhi yiziphi izitsha ezivela ku-peas waseTurkey kungakuhle ukuba udle abanesifo sikashukela?

Hummus

Cishe zonke iziguli ziyazi ukuthi ama-hummus ohlobo II sikashukela avunyelwe ukusetshenziswa, noma kunjalo, ngamanani amancane. IHummus yisitsha sokudla esenziwe ngophizi lwaseTurkey (i-chickpeas). Namuhla ingathengwa eyenziwe ngomumo esitolo noma ilungiswe ngokuzimele.

I-Hummus ibonakala ngalezi zimfanelo ezilandelayo ezinhle:

• kwandisa okuqukethwe okugcwele kwensimbi egazini, futhi okuqukethwe i-Vitamin C kunomthelela ekutholeni kwayo okungcono;
• kunciphisa ingozi yokuqhekeka kwegazi ngenxa yokuqukethwe kuka-Vitamin K, obamba iqhaza elibalulekile ekuhlanganiseni kwegazi;
• kunciphisa ushukela wegazi, ngoba lapho kudliwa ngokudla okunama-carbohydrate amaningi, kunciphisa ukumuncwa kweglucose ngegazi;
• kunciphisa cholesterol;
• kunciphisa amathuba okwakhiwa kwamaseli womdlavuza, ngoba kungukuthi kuphela isitsha sokudla esine-36% yomthamo wansuku zonke we-folic acid;
• kunomthelela ekwehliseni isisindo esisheshayo ngenxa yokuba khona kwenani elikhulu le-fiber, okuthi, uma kudliwe engxenyeni encane, kunikeze ngokushesha ukugcwala komzimba.

Ngenxa yokuba khona kohlu olukhulu kangako lwezimpawu ezinhle ze-hummus, kunconywa ukufakwa ekudleni kweziguli ezinesifo sikashukela sohlobo II.

Hummus yesifo sikashukela

Njengoba inkomba ye-glycemic ye-hummus ingama-28-35 amayunithi kuphela futhi iqukethe inani elilinganiselwe lama-carbohydrate, lapho-ke abanesifo sikashukela bengadla ama-servings angu-1-2 alesi sitsha ngesikhathi. Akunazinkinga noma ezinye izinkinga zezempilo ezivelayo.
Indlela yokuthola i-hummus imi kanje:

1. iprosesa lokudla liqukethe i-chickpeas, ushizi othambile onoshukela, ujusi kalamula no-anyanisi oqoshiwe. Kufanele futhi wengeze i-horseradish, hlukana nezinga eliphakeme lokunemba, ngaphandle kwalokho isitsha sonke singonakaliswa;
2. zivuse ngokuhlangana kuze kutholakale isimo sokuncamathisela utamatisi. Isitsha sinosawoti bese sithunyelwa esiqandisini ukuze sigcinwe.

Khonza i-hummus kufanele kufudunyezwe kufudumele igumbi. Isitsha esinjalo isidlo esilula esihle sesifo sikashukela.

Amavidiyo ahlobene

Kuyavela ukuthi i-legumes ayisizi kuphela ukulawula isifo sikashukela, kodwa futhi ikugweme ngokuphelele ukuvela kwalesi sifo. Imininingwane eminingi kuvidiyo:

Ukufingqa lokhu okungenhla, kufanele kuphawulwe ukuthi namuhla odokotela bakhombisa uhlu lokudla okuwusizo okusetshenziselwa uhlobo II lwesifo sikashukela namachaphaza afakiwe ukubhuka okumbalwa. Ngaphezu kwalokho, uphizi waseTurkey ungadliwa ngokuphelele nganoma uluphi uhlobo.

Umkhiqizo onjalo kumele ufakwe kwimenyu yokudla yesifo sikashukela, ngoba uqukethe izakhi ezibalulekile ezidingekayo ukuze kuzinziswe isimo esijwayelekile somzimba wesiguli. Ukudla kwenyosi kusiza kakhulu ekwelapheni lesi sifo. Kuthuthukisa isimo jikelele sesiguli, kanye nokubukeka kwakhe.