Ukudla inombolo 9 - ukondleka okwelapha isifo sikashukela sohlobo 2

Ukuhambisana nemigomo yokudla No. 9 kuyisinqumo esihle sokugcina ushukela wegazi ulawulwa futhi uthululwe ama-pancreas. Kungakho kunconyelwa kaningi ezigulini ezinesifo sikashukela. Ngeke kulimaze ngisho nabantu abaphilile, ngoba kususelwa ezimisweni zokudla okufanele. Ngokudla 9, imenyu yesonto enesifo sikashukela sohlobo 2 ingahlukahluka futhi imnandi.

Imenyu eyisampula yeviki

Ukuba nemenyu eyisampula yesonto kulula kakhulu ukulawula inani lokudla elichithwayo. Le ndlela ikuvumela ukuthi ugcine isikhathi futhi usihlele ngokuhlakanipha. Ngezansi kungenye yezinketho zokudla okunempilo zesifo sikashukela sohlobo 2 ngesonto. Imenyu ilinganiselwa, idinga ukuvumelana ne-endocrinologist futhi ilungiswe, kuye ngezimpawu zenkambo yesifo kanye nokuba khona kwama-pathologies afanayo. Lapho ukhetha noma yiziphi izitsha, kubalulekile ukuthi uhlale unaka okuqukethwe kwazo kilojoule nokwakheka kwamakhemikhali (isilinganiso samaprotheni, amafutha nama-carbohydrate).

UMsombuluko:

• ibhulakufesi: ushizi wekotishi onamafutha amancane, iphalishi le-buckwheat ngaphandle kwamafutha, itiye elimnyama noma eliluhlaza;
• isidlo sasekuseni sesibili: i-apula entsha noma ebhakwe;
• isidlo sasemini: umhluzi wenkukhu, iklabishi elihanjisiwe, ifilidi le-turkey elibilisiwe, i-compote yezithelo eyomile ngaphandle koshukela;
• isidlo sasemini: yokudla ikotishi ushizi casserole;
• isidlo sakusihlwa: ama-meatbob wenyama onogwaja, iphalishi, itiye;
• isidlo sakusihlwa: ingilazi ye-kefir engenamafutha.

NgoLwesibili:

• ibhulakufesi: i-zucchini fritters, i-oatmeal, isaladi le-carrot neklabishi, itiye elinolamula ngaphandle koshukela;
• isidlo sasemini: ingilazi yejusi utamatisi, iqanda lenkukhu eli-1;
• isidlo sasemini: isobho le-meatball, isaladi ye-beetroot enamantongomane nogalikhi, inkukhu ebilisiwe, isiphuzo sezithelo ezingenashukela;
• isidlo sasemini: ama-walnuts, ingilazi ye-compote engenazimpawu;
• isidlo sakusihlwa: i-baked Pike perch, imifino eyosiwe, itiye eliluhlaza;
• isidlo sakusihlwa: ingilazi yobisi olubilisiwe olubilisiwe.

NgoLwesithathu:

Ukudla imenyu 9 yesifo sikashukela

• ibhulakufesi: amaqanda aqhekeziwe, isaladi yemifino, itiye;
• ibhulakufesi lesibili: i-kefir enamafutha amancane;
• isidlo sasemini: isobho lemifino, inyama ebilisiwe ye-turkey, isaladi yemifino yesizini;
• isidlo sasemini: umhluzi we-bran, isinkwa sikashukela;
• isidlo sakusihlwa: izinkukhu ezifakwayo zenkukhu, iklabishi eliboshiwe, itiye elimnyama;
• isidlo sakusihlwa: ingilazi ye-yogurt yemvelo engafakwanga izithasiselo.

NgoLwesine:

• ibhulakufesi: ushizi wekotishi onamafutha amancane, iphalishi lukakolweni;
• ibhulakufesi lesibili: i-mandarin, ingilazi yomhluzi we-rosehip;
• isidlo sasemini: imifino nenkukhu isobho puree, i-compote, isithombo kanye nesaladi isanqante;
• isidlo sasemini: ikhekhe ushizi casserole;
• isidlo sakusihlwa: uvolo obilisiwe, imifino eyosiwe, itiye;
• isidlo sasemuva: i-kefir yamahhala engama-200 ml.

NgoLwesihlanu:

• ibhulakufesi: iphalishi le-buckwheat, ingilazi ye-kefir;
• isidlo sasemini: i-apula;
• isidlo sasemini: inkukhu egcotshwe upelepele; Tea
• isidlo sasemini: iqanda lezinkukhu;
• isidlo sakusihlwa: inkukhu ebhakwe, imifino enosiwe;
• isidlo sakusihlwa: ingilazi yobisi olubilisiwe olubilisiwe.

NgoMgqibelo:

• ibhulakufesi: ithanga casserole, itiye elingafakiwe;
• ibhulakufesi lesibili: ingilazi ye-kefir;
• isidlo sasemini: isanqante esigaqiwe, isobho lekholifulawa nesobho lamazambane, isitshulu senyama yenkomo, isithelo esiyisitshulu;
• isidlo sasemini: i-apula nethanga;
• isidlo sakusihlwa: ukudla kwasolwandle okubilisiwe, imifino entshontshiwe, itiye;
• isidlo esisekupheleni kwesikhathi: 200 ml ye-ayran.

NgeSonto:

• ibhulakufesi: ushizi wekotishi onamafutha amancane, iphalishi le-buckwheat, itiye;
• isidlo sasemini: uhhafu ubhanana;
• isidlo sasemini: isobho yemifino, inkukhu ebilisiwe, ikhukhamba nesaladi yetamatisi, i-compote;
• isidlo sasemini: iqanda elibilisiwe;
• isidlo sakusihlwa: i-steamed hake, iphalishi kakolweni, itiye eliluhlaza;
• isidlo sakusihlwa: ingilazi ye-kefir ephansi.

Imigomo ejwayelekile yokudla No. 9

Ukudla 9 kwesifo sikashukela kuyinto ebalulekile yokwelashwa. Ngaphandle kwayo, ukuphuza umuthi akunangqondo, ngoba ushukela uzokhuphuka ngaso sonke isikhathi. Izimiso zalo eziyisisekelo:

• ukwehla komthwalo we-carbohydrate;
• ukwenqaba ukudla okunamafutha, okusindayo nokuthosiwe;
• ukubaluleka kwemifino nezithelo ezithile kwimenyu;
• ukondleka okunezihlokwana ezingxenyeni ezincane cishe ngesikhathi 1 ngamahora ama-3;
• ukuyeka utshwala nokubhema;
• ukudla okwanele kwamaprotheni;
• Ukuvinjelwa kwamafutha.

Ngemuva kokudla okungu-9, isiguli sithola ngokudla zonke izakhi ezidingekayo nezakhi zomzimba

Landela isidlo sohlobo lwesifo sikashukela sohlobo 2 esidinga njalo. Uma isiguli sifuna ukugwema izinkinga ezinkulu zesifo, akunakwenzeka ngisho nokuphula umthetho ngezikhathi ezithile.

Ukudla Isobho Ungadliwa

I-Broccoli Inkukhu Isobho ngeCauliflower

Ukuze ulungiselele isobho, okokuqala udinga ukubilisa umhluzi, uguqule amanzi ngesikhathi sokupheka okungenani kabili. Ngenxa yalokhu, amanoni nazo zonke izinto ezingathandeki, ezingaba inkukhu yezimboni, ngeke zingene emzimbeni wesiguli obuthaka. Ngokwemithetho yetafula 9 likashukela, akunakwenzeka ukulayisha ama-pancreas ngamafutha ngokweqile. Ngemuva kokuthi umhluzi obonakalayo usulungile, ungaqala ukupheka isobho ngokwako:

1. Izaqathe ezincane no-anyanisi ophakathi kudinga ukusikwa futhi kuthosiwe kuze kube nsundu yegolide ebhotheni. Lokhu kuzonikeza isobho ukunambitheka okugqamile nephunga.
2. Imifino ethosiwe kufanele ifakwe epanini enezindonga eziwugqinsi bese ithululela inkukhu stock. Pheka imizuzu engu-15 ngaphezulu kokushisa okuphansi.
3. Kumhluzi, engeza i-cauliflower ne-broccoli, usike ku-inflorescences. Isilinganiso sezithako singase sehluke, ngokususelwa kokuthandwayo. Uma ufisa, ungangeza amazambane amancane ayi-1-2 asikwe ku-cubes kusobho (kodwa leli nani akufanele lidlule ngenxa yokuqukethwe kwesitashi okuphezulu emifino). Pheka umhluzi ngemifino enye imizuzu engu-15-20.
4. Imizuzu emi-5 ngaphambi kokupheka, inyama ebilisiwe ebilisiwe iyengezwa kusobho, lapho kuphekwe khona umhluzi. Udinga ukufaka usawoti endishini ngaleso sikhathi, usebenzisa usawoti omncane kakhulu. Ngokufanelekile, ingathathelwa indawo ngamakhambi omisiwe nezinongo.

Lapho ukhonza, ungangeza amanye amakhambi amasha kanye noshizi ongashizi onamafutha amancane kusobho yenkukhu. Ukugcwaliswa okuphelele kwesobho yinani elincane lesinkwa sikashukela noma isinkwa esiphelele sokusanhlamvu

Isobho seMeatball

Ukupheka ama-meatballs ungasebenzisa inyama ebomvu, inkukhu, iturkey noma unogwaja. Ingulube ayilungele lezi zinhloso, ngoba iqukethe amafutha amaningi, futhi amasobho asuselwe kuwo awakulungele ukudliwayo kokudla okunesifo sikashukela sohlobo 2. Okokuqala, ama-0.5 kg enyama kufanele ahlanze amafilimu, ama-tendon bese agaya ukuvumelana kwenyama enezinhlamvu. Ngemuva kwalokhu, lungisa isobho:

1. Faka iqanda eli-1 no-anyanisi o-1 oqoshiwe ku-blender enyameni egayiwe, engeza usawoti omncane. Yakha amabhola amancane (ama-meatball). Bilisa kuze kuphekwe, uguqula amanzi ngemuva komzuzu wokuqala wokubila.
2. Ama-Meatballs adinga ukususwa, futhi kumhluzi engeza ama-150 g wamazambane asikwe ezingxenyeni ezingama-4-6 no-1 isanqante, uthathe izingcezu eziyindilinga. Pheka imizuzu engama-30.
3. Imizuzu emi-5 ngaphambi kokuphela kokupheka, ama-bord wenyama ephekiwe kumele angezwe kwisobho.

Ngaphambi kokukhonza, isidlo singahlotshiswa nge-dill eqoshiwe kanye ne-parsley. I-dill ilwa ukwakheka kwegesi futhi isheshise inqubo yokugaya ukudla, futhi iparsley inezinhlobonhlobo eziningi eziwusizo, izakhi ezinamafutha kanye namavithamini.

Ukupheka Okukhulu Kwesifo Sikashukela

IZucchini fritters

Ukuze ugcine ama-pancake ebukeka, ngaphezu kwe-zucchini, kufanele ufake ufulawa kuwo. Ezigulini ezinesifo sikashukela, kungcono ukusebenzisa ufulawa we-bran noma ufulawa kakolweni, kodwa webanga lesibili. Kulokhu, izinhlobo ezahlukene zokugaya ama-coarse zifaneleka kakhulu kunemikhiqizo ehlanjululwe ebangeni eliphakeme kakhulu. Inqubo yokwenza ama-fritters ibukeka kanjena:

1. I-1 kg ye-zucchini idinga ukusikwa futhi kuxutshaniswe namaqanda ama-2 enkukhu eluhlaza kanye no-200 g kafulawa. Kungcono ukungasawoti inhlama, ukuze uthuthukise ukunambitheka ungangeza ingxube yamakhambi omisiwe kuwo.
2. Fry ama-pancake epanini noma endishini yokupheka ehamba kancane enezelwa inani elincane lamafutha zemifino. Ukushiswa nokuvuthwa akumele kuvunyelwe. Kwanele ukuthoba kancane ama-pancake ezinhlangothini zombili.

I-Bakik Pikeperch

IZander iqukethe ama-omega acid amaningi, eziwusizo kakhulu kwabanesifo sikashukela. Bathuthukisa isimo semithambo yegazi futhi beseka umsebenzi wezicubu zenhliziyo. Ungapheka i-zander yombhangqwana noma kuhhavini ngo-ukhilimu omuncu onamafutha amancane. Ekuphekeni, kungcono ukukhetha izinhlanzi ezinosayizi osezingeni eliphakathi noma ifilidi eyenziwe ngomumo.

Izinhlanzi ezihlanzwa futhi zahlanzwa zidinga usawoti omncane, upelepele bese uthele u-2 tbsp. l 15% ukhilimu omuncu. Bhaka kuhhavini ihora eli-1 emazingeni okushisa ayi-180 ° C.

Ukudla inhlanzi emhlophe enamafutha amancane kukuvumela ukuthi wehlise i-cholesterol yegazi futhi ugculise umzimba nge-phosphorus

Ungadliwa Ungadliwa

Ukuvinjelwa ekudleni okumnandi kwezinye iziguli kuba yinkinga enkulu yengqondo. Ungakunqoba lokhu kufisa kuwe, ngezikhathi ezithile usebenzisa hhayi kuphela okunempilo, kodwa futhi nama-dessert esimnandi. Ngaphezu kwalokho, ngenxa yokudla ama-carbohydrate "ahamba kancane" okusanhlamvu nemifino, isifiso sokudla ubumnandi obenqatshelwe sincishiswa kakhulu. Isifo sikashukela njenge-dessert singapheka izitsha ezinjalo:

• I-Cottage shizi casserole ngama-apula. I-500 g ye-cottage shizi kufanele ixoxwe ngemfoloko futhi ihlanganiswe nama-yolks amaqanda ama-2 enkukhu, ama-30 ml kokhilimu omuncu onamafutha amancane no-15 ml woju oluluhlaza. Amaprotheni asele kumele ashaywe kahle futhi ahlanganiswe nesisindo esiphumela. I-apula elilodwa kufanele ligayiwe futhi lifakwe ku-billet enejusi. ICasserole ibhakwa ku-200 ° C isigamu sehora.
• Ithanga casserole. E-boiler ephindwe kabili noma epanini elijwayelekile, udinga ukubilisa i-200 g yethanga ne-karoti. Imifino kufanele inqunywe ku-isisindo homogeneous bese ufaka kubo 1 iqanda eluhlaza, 2 tsp. uju no-5 g wesinamoni wephunga lokunisela ngomlomo. "Inhlama" ebangelwa isakazwa ephepheni lokubhaka bese ibhakwa ku-200 ° C imizuzu engama-20. Ngemuva kokuthi indishi iphekiwe, idinga ukupholisa kancane.

Kukhona nejelly ekhethekile yesifo sikashukela. Uma ungawusebenzisi kabi lo mkhiqizo, ungazuza kuwo kuphela ngenxa yenani elikhulu lezinto ze-pectin ezisendalweni. Benza ngokwejwayelekile imetabolism, babonise imiphumela ye-antioxidant futhi basuse ngisho nezinsimbi ezisindayo emzimbeni.

Isifo sikashukela sihluke ku-jelly ejwayelekile kuleyo fructose noma enye i-sweetener ifakwa kuyo esikhundleni sikashukela

Ama-apula abhakisiwe angathatha isikhundla sokudla okunama-kilojoule aphezulu kanye nama-dessert ayingozi ashukela. Bangafafazwa ngesinamoni, engeza amantongomane kubo, futhi kwesinye isikhathi ngisho noju oluncane. Esikhundleni sama-apula, ungabhaka amapheya kanye nama-plums - lezi zithelo ezinale ndlela yokupheka zinambitheka kamnandi omnandi ngokulinganayo. Ngaphambi kokwethula noma yikuphi ukudla okumnandi (ngisho nokudla) ekudleni, kudingeka utadishe ngokucophelela ukwakheka kwawo futhi ubonane nodokotela. Futhi kuzosiza ukulawula amazinga kashukela egazini ngemuva kokudla - lokhu kuzosiza ukuqonda ukusabela komzimba futhi, uma kunesidingo, ukwenza ushintsho ngesikhathi esifanele ekudleni.

Yini enhle ngesidleke?

Mayelana nobungozi bokudla okulula phakathi kokudla okuyinhloko, abantu abalwa nokukhuluphala bayazi mathupha. Kepha ngesifo sikashukela, ukuhlupheka yindlala enkulu kuyingozi empilweni ngenxa yengozi ephezulu ye-hypoglycemia. Uma udla ukudla okunempilo okunenkomba ephansi ye-glycemic ukuze ugcobe isifiso sakho sokudla, ngeke kukhathaze impilo yomuntu, kepha kunalokho kubasize bahlale besebenzayo futhi besebenza. Izinketho ezinhle zokudla okulula, uma unikezwa imenyu yetafula 9, kwabanesifo sikashukela yilena:

• ushizi wekotishi onamafutha amancane;
• izaqathe ezingavuthiwe, ezisikiwe;
• i-apula;
• amantongomane
• ubhanana (akukho ngaphezu kwe-0.5 ye-fetus futhi akukho ngaphezu kwe-2-3 ngesonto);
• ushizi onobunzima, ophansi wekhalori;
• eliphakathi kwe;
• tangerine.

Ukudla okuhle kwesifo sikashukela kungasiza ekugcineni ithagethi lakho likashukela egazini. Ukudla inombolo 9 empeleni, uhlobo lokudla okufanele okunomkhawulo wama-carbohydrate ayingozi. Iyanciphisa ingozi yezinkinga ezinzima zesifo futhi iqinisekise inhlala-kahle yesiguli. Uma umuntu onesifo sikashukela engahlali yedwa, ngakho-ke akudingeki azenzele yedwa yena nomndeni wakhe. Amaresiphi wokudla No. 9 alusizo ngisho nakubantu abanempilo, ngakho-ke angaba isisekelo semenyu ejwayelekile.

Ukuvinjelwa okulinganiselwe kwamafutha namaswidi aphezulu wekhalori kuthinta kahle isimo sezinhlelo zenhliziyo nokugaya ukudla. Ukudla okunjalo kwesifo sikashukela sohlobo 2 kunciphisa ingozi yokuthola isisindo ngokweqile, okwandisa i-cholesterol yegazi kanye nokuvela kokumelana ngokweqile kwezicubu ze-insulin.