Amaresiphi ohlobo lweshukela sikashukela

Uhlobo 1 sikashukela lubhekwa njengesifo i-autoimmune futhi kutholakala cishe kubantu abayishumi abanesifo sikashukela futhi abangabulala. Kepha lokhu akusho ukuthi umuntu onesifo sikashukela kuzodingeka ahlafuna amaqabunga esaladi impilo yakhe yonke futhi aphuphe kuphela ngokudla okusahudlwa nokudla okumnandi - kunezindlela eziningi zokupheka zesifo sikashukela sohlobo 1 zokwenza izimpilo zabantu ezinjalo zigcwele futhi zimnandi.

Kwanele ukunikela isikhathi esithe xaxa ekukhetheni imikhiqizo nokulungiswa kwemenyu ehlukahlukene. Kancane kancane, lokhu kuzoba ngumkhuba, futhi izitsha zizoqala ukuheha ngokunambitheka kwabo kanye nempilo yokupholisa ngisho lawo malungu omndeni, kuze kube muva nje, afake ujamu esinkwa noma, ngaphandle kokucwayiza iso, adle ingulule enkulu yengulube, ayithela nge imayonnaise.

Namuhla kulula kakhulu ukuthola futhi wenze iresiphi yanoma yisiphi isidlo sikashukela singokoqobo. Zonke zinambitheka kakhulu futhi ziyamangaza. Kepha kulesi sihloko sizobheka izindlela zokupheka ezidume kakhulu nezilula ezakhiwa lapho kucatshangelwa inkomba ye-glycemic yezithako.

Izifundo zokuqala

Isobho se-Buckwheat lenziwa utamatisi

Kulula kakhulu ukulungiselela futhi kuvela ukuthi kunambitheka ngokwejwayelekile futhi kunempilo, ngoba i-buckwheat ayivusi ukwanda koshukela wegazi.

Utamatisi wengeza umbala ocebile kusobho.

Izithako ezibalulekile:

• i-buckwheat - inkomishi e-1,
• amanzi - amalitha ama-3,
• ukholifulawa - amagremu ayi-100,
• utamatisi - 2,
• u-anyanisi - 2,
• izaqathe - 1,
• upelepele omnandi - 1,
• uwoyela we-olive - 1 isipuni,
• usawoti
• imifino emisha.

Ukupheka:
Utamatisi kumele uthukwe ngamanzi abilayo bese ukhanywa kuwo.

Izaqathe ezisikiwe, u-anyanisi notamatisi zithosiwe kalula emafutheni omnqumo.

Ukuhlanza i-buckwheat, imifino ethosiwe, upelepele wensimbi nekholifulawa, kuhlanganiswe ama-inflorescence, kusakazwa emanzini alethwe ngamathumba. Konke lokhu kufanele kufakwe usawoti bese kubilisiwe kuze kube yilapho i-buckwheat isilungile (cishe imizuzu eyi-15).

Isobho elilungele ukwenziwa lihlotshiswe ngemifino.

Isoso sezinhlanzi ezi-Celery

Lesi sidlo siphumela sinekhalori ephansi, cishe ayinawo ama-carbohydrate, kodwa siwusizo kakhulu futhi sibukeka simibalabala. Kwabanesifo sikashukela, isobho lezinhlanzi liyisitsha esifanelekile, ngoba sinenhliziyo futhi sithathwa kangcono ngumzimba, ngokungafani nomhluzi wenyama.

Isobho sezinhlanzi - kulula kodwa kuyanelisa

Izithako ezibalulekile:

• i-fish fillet (ngqo kule iresiphi - ikhodi) - 500 amagremu,
• isilokoli - 1,
• izaqathe - 1,
• amanzi - amalitha ama-2,
• uwoyela we-olive - 1 isipuni,
• imifino (i-cilantro ne-parsley),
• usawoti, upelepele (peas), iqabunga le-bay.

Ukupheka:
Udinga ukuqala ngokulungiselela isitoko sezinhlanzi. Ukuze wenze lokhu, usike izihlungi bese ufaka amanzi anosawoti. Ngemuva kokubilisa, engeza iqabunga le-bay, pepper bese upheka izinhlanzi imizuzu engaba ngu-5-10, ususe amagwebu. Ngemuva kwesikhathi esibekiwe, ikhodi kufanele isuswe epanini, bese umhluzi ususwe emlilweni.

Imifino ebunjiwe idluliselwa epanini, bese yona nenhlanzi ifakwa kumhluzi. Konke kuhlangene ubilise imizuzu eyi-10 ngemuva kokubilisa umhluzi futhi.

Indishi ihanjiswa epuleti elijulile futhi ihlotshiswe ngemifino.

Isobho elinemifino

Lesi isibonelo esiyisisekelo sokudla.

Yonke imibala yezempilo

Izithako ezibalulekile:

• iklabishi elimhlophe - amagremu angama-200,
• amazambane - amagremu angama-200,
• izaqathe - 2,
• iparsley izimpande - 2,
• anyanisi - 1.

Amazambane anezaqathi kumele ahlanjiwe, ahlutshiwe bese enziwa ngodli, bese ukhetha iklabishi. I-anyanisi nezimpande ze-parsley nazo zingumhlabathi.

Amanzi alethwa ngamathumba, uthele zonke izithako ezilungiselelwe kuwo bese ubilisa imizuzu engama-30.

Isobho lingaphonswa ngo-ukhilimu omuncu futhi luhlotshiswe ngamakhambi amasha.

Isobho le-pea

Amagundane kumele afakwe ekudleni kweziguli ezinesifo sikashukela. Amandiya aphakeme ku-fiber, esiza ushukela wegazi ophansi.

I-peas eluhlaza - umthombo we-fiber

Izithako ezibalulekile:

• uphizi omusha - amagremu angama-500,
• amazambane - amagremu angama-200,
• u-anyanisi - 1,
• izaqathe - 1.

Ukupheka:
Emanzini alethwe ngamathumba, usakaze imifino ebunjiwe futhi ebunjiwe kanye nopuni ogeze kahle. Isobho libilisiwe imizuzu engaba ngu-30.

Ithanga elisanda kuthathwa lithathwa ukupheka, ngoba kunezakhi ezengeziwe zomsoco nefayibha kulo kunasesikolweni esomile noma esifriziwe.

Izifundo zesibili

Amafriji weklabishi

Lawa ama-pancake alungele umuntu onesifo sikashukela, ngoba anama-fiber amaningi, amakhalori ambalwa nama-carbohydrate. Ngaphezu kwalokho, zivela ezihlwabusayo futhi, futhi kubalulekile, isabelomali.

Ama-fritter angenangozi kakhulu - iklabishi

Izithako ezibalulekile:

• iklabishi elimhlophe - i-1 kilogalamu (cishe ingxenye yekhanda eliphakathi nendawo yeklabishi),
• amaqanda - 3,
• ufulawa wokusanhlamvu okuphelele - izipuni ezi-3,
• uwoyela wemifino - izipuni ezi-3,
• usawoti, izinongo,
• dill - 1 isixha.

Cola iklabishi bese ubilise imizuzu engama-5-7. Ngemuva kwalokho ihlanganiswa neqanda, ufulawa, i-dill ebisikhethwe ngaphambili, usawoti kanye nezinongo ukunambitha.

Inhlama eqediwe isatshalaliswa ngobumnene ngesipuni epanini lokufudumeza elinamafutha. Ama-pancake athosiwe zombili izinhlangothi kuze kube nsundu yegolide.

Indishi eseqediwe ihanjiswa ukhilimu omuncu.

Inyama yesifo sikashukela

Lesi sidlo esihle kakhulu kulabo abanesifo sikashukela sokuqala, kepha abangenayo inyama ndawo.

Inyama ihamba kahle ngemifino

Izithako ezibalulekile:

• inyama yenkomo enamafutha amancane (i-tenderloin) - amagremu angama-200,
• AmaBrussels amahlumela - amagremu angama-300,
• utamatisi omusha - amagremu angama-60 (uma kungenjalo amasha, azosebenza awawo ujusi),
• amafutha e-olive - izipuni ezi-3,
• usawoti, upelepele.

Ukupheka:

Ama-dessert Dessert Recipes

Inyama inqunywa izingcezu ezinobukhulu obuyi-2-3 cm bese ibekwa epanini elinamanzi ashisayo anosawoti. Bilisa kuze kuthambe.

Kuhhavini ukufuthelwa ngamadigri angama-200. Spread inyama neBrussels ihlumela ekhasini lokubhaka elinamafutha, faka utamatisi osikiwe phezulu. Zonke usawoti, upelepele ufafaze ngamafutha.

Isitsha siphekwe cishe imizuzu engama-20. Uma ngemuva kwalesi sikhathi inyama ingakakulungeli, udinga ukufaka isikhathi esengeziwe.

Inyama elungile ihanjiswa ngemifino eminingi (i-arugula, iparsley).

I-Turkey fillet roll

Inyama yaseTurkey yinhle ukulungiselela ukudla kokudla. Inamafutha amancane nezinye izinto eziningi ezidingeka ngumzimba: i-phosphorus kanye ne-amino acid.

Ukudla inyama kumele ube kwimenyu yesifo sikashukela

Izithako ezibalulekile:

• umhluzi - ama-millilitha angama-500,
• I-turkey fillet - 1 kilogalamu,
• ushizi - amagremu angama-350,
• okumhlophe okweqanda - 1,
• izaqathe - 1,
• anyanisi oluhlaza - isixha esingu-1,
• i-parsley - isixha esingu-1,
• uwoyela wemifino - izipuni ezi-3,
• usawoti, upelepele.

Ukupheka:
Qala ngokugcwaliswa. Siqukethe ushizi ochotshoziwe, izindandatho zika-anyanisi oqoshiwe (shiya isipuni esingu-1 ngokuhamba kwesikhathi), iparsley oqoshiwe kanye neqanda elimhlophe. Konke lokhu kusawoti, upelepele, kuxutshwe kuze kushiywe kuze kufakwe roll.

UFillet ushaye kancane. Kubekwa izingxenye ezintathu zokugcwaliswa kuwo bese kusatshalaliswa ngokulinganayo. Inyama igoqwe ibe umqulu, ifakwe ngamazinyo bese ifakwa epanini kawoyela yemifino.

Spread the roll esitsheni esijulile, uthele umhluzi, engeza izaqathe oqoshiwe kanye no-anyanisi oluhlaza osele. Isitsha sibekwa kuhhavini osuke usishisiwe imizuzu engaba ngu-80.

Ngaphambi nje kokuphela kokupheka, gazinga ushizi kanye nemifino esele kusukela ekugcwalisweni kwenyama. Ungasinciphisa kancane umqulu ngokusetha uhlelo lwe-grill.

Umugqa onjalo ungafakwa njengesitsha esishisayo noma i-snack, usike sibe yimibuthano enhle.

Trout ngemifino

Lesi sidlo sizohlobisa noma yiliphi itafula lamaholide futhi sijabulisa izivakashi, yize sithathwa njengesifo sikashukela.

Kungcono ukubhaka inhlanzi kuhhavini

Izithako ezibalulekile:

• trout - 1 kilogramu,
• upelepele omnandi - amagremu ayi-100,
• anyanisi - amagremu ayi-100,
• utamatisi - amagremu angama-200,
• i-zucchini - amagremu angama-70,
• ujusi kalamula
• uwoyela wemifino - 2 wezipuni,
• dill - isixha esingu-1,
• usawoti, upelepele.

Ukupheka:
Inhlanzi iyahlanzwa futhi ukusikeka kwenziwa ezinhlangothini zayo ukulungiselela ukuhlukaniswa kube izingxenye ekugcineni kokupheka. Ngemuva kwalokho i-trout ifakwa ngamafutha, igcotshwe ngosawoti, pepper kanye namakhambi bese isakazwa ekhasini lokubhaka elimbozwe nge-foil.

Imifino isikwa kahle: utamatisi - ngo-halves, zucchini - ngocezu, u-anyanisi kumasongo amasentimitha, pepper yensimbi - emasongweni. Ngemuva kwalokho bona, kanye ne-parsley, basakazeka phezu kwenhlanzi futhi baniselwe ngenani elincane lamafutha. Ngaphambi kokuthumela kuhhavini, sishiswe ngama-degrees angama-200, amboze ishidi lokubhaka nge-foil, kepha ungalivali.

Ngemuva kwemizuzu engama-20-25, i-foil isuswa ngokucophelela bese iphepha lokubhaka liphinde libekwe kuhhavini eminye imizuzu eyi-10. Ngemuva kokuba isikhathi sesidlulile, inhlanzi iyakhutshwa futhi ivunyelwe ukupholisa kancane.

Inhlanzi intshontshelwe ngokucophelela emapuletini. Njengesitsha esisehlangothini kukhona imifino apheka kuyo.

I-Zucchini egcotshwe ngamakhowe ne-buckwheat

Izithako ezibalulekile:

• zucchini - 2 - 3 usayizi ophakathi,
• i-buckwheat - amagremu ayi-150,
• ama-champignons - amagremu angama-300,
• u-anyanisi - 1,
• utamatisi - 2,
• ugarliki - 1 i-clove,
• ukhilimu omuncu - 1 isipuni,
• uwoyela wemifino (othosiwe),
• usawoti, izinongo.

Isikhathi esichitha isikhathi, kepha simnandi kakhulu!

Ukupheka:
I-Buckwheat iyagezwa, ithelwe ngamanzi bese ifakwa emlilweni. Lapho nje amanzi emathumba, u-anyanisi oqoshiwe ngaphambili ufakwa epanini.

Ngesikhathi sokupheka, i-nokunye okufana nokolweni kusikwa amakhowe kanye negalikhi oqoshiwe. Ngemuva kwalokho zibekwa epanini yokuthosa bese zisongelwa imizuzu emi-5. Okulandelayo, i-buckwheat ne-anyanisi yengezwe kumakhowe futhi yonke inhlanganisela igcotshwe kuze kuthambe, ivuse ngezikhathi ezithile.

I-zucchini ehlutshiwe isikiwe ubude bese ugwebu lusongelwe. Kuphendula izikebhe.

Isoso lenziwa kusuka epulpiti elichobozekile ku-grater: ukhilimu omuncu nofulawa kuyengezwa kukho. Ngemuva kwalokho i-sauce ephumayo iphekwe epanini cishe imizuzu engama-5-7.

Ezikebheni ze-zucchini, gcwalisa ngokucophelela i-buckwheat, u-anyanisi ne-champignon ukugcwaliswa, uthele usoso bese ubhaka kuhhavini cishe imizuzu engama-30.

I-zucchini elungiselelwe eyenziwe eyayilungele ukuhanjiswa ngamatamatisi asikwe kahle.

Amakhekhe

Amakhukhi anesifo sikashukela

Yebo, kunamakhekhe angajabulisa umuntu onesifo sikashukela hhayi ngokubukeka kuphela, kepha futhi nokunambitheka.

Amakhukhi angenawo ushukela? Voila!

Izithako ezibalulekile:

• i-oatmeal (i-oatmeal emhlabathini) - inkomishi eyi-1,
• imajarini enamafutha aphansi - amagremu angama-40 (empeleni afaka amakhaza),
• i-fructose - 1 isipuni,
• amanzi - 1-2 wezipuni.

Ukupheka:
I-Margarine ingumhlabathi ku-grater futhi ihlanganiswe nefulawa. I-Fructose ingeziwe futhi konke kuxutshwe kahle.

Ukwenza inhlama ibe yinhle ngokwengeziwe, ifafazwa ngamanzi.

Kuhhavini kufanele kufuthelwe kumadigri ayi-180.

Ishidi lokubhaka limbozwa ngesikhumba, lapho inhlama isakazeka khona ngezipuni.

Amakhukhi abhakwa imizuzu engaba ngu-20, apholile futhi akhishwe nganoma yisiphi isiphuzo.

Berry ice cream

I-Ice cream ayihlukile kumenyu yabantu abanesifo sikashukela. Ngaphezu kwalokho, kuyasiza kakhulu. Futhi ukupheka kulula.

Amavithamini Avinjelwe

Izithako ezibalulekile:

• noma yimiphi amajikijolo (ama-raspberries kahle) - amagremu ayi-150,
• yoghurt yemvelo - milliliters 200,
• ujusi kalamula (nge-sweetener) - ithisipuni eli-1.

Amajikijolo agezwa kahle abese exutshwa ngesihlungo.

I-yoghur kanye nejusi kalamula zifakwa ku-puree ephumayo. Konke kuhlanganiswe kahle, kudluliselwe esitsheni futhi kuhlanzwe efrijini.

Ngemuva kwehora, inhlanganisela ikhishwe ngaphandle, ibhaxabulwe nge-blender bese iphinda ifakwa kufriji, ibekwe emathinini.

Ngemuva kwamahora ambalwa, ungakwazi ukujabulela u-ayisikhilimu onesifo sikashukela.

Amaresiphi ohlobo lwe-1 yesifo sikashukela angaba yinsindiso yangempela kulabo abathanda ukudla okumnandi, kepha bathembele ku-insulin. Into esemqoka ukuthi ungabi lazy futhi usondele ukupheka nge-positive. Ngemuva kwakho konke, ukudla kwasemini okulungiselelwe kahle nangesikhathi esifanele kuqinisekisa impilo enhle futhi kwandisa impilo.