Ummbila wesifo sikashukela sohlobo 2

Isabelo sengonyama semikhiqizo emenyu yesifo sikashukela sivela ekudleni kwesitshalo. Kunama-fiber amaningi namavithamini emifino nasezinhlotsheni. Zinama-carbohydrate angena kancane ekudleni kanye nokudla okungenamafutha amancane. Abantu abanesifo sikashukela bayayazi imingcele ekusetshenzisweni kwamazambane athambile, ikakhulukazi ngendlela yesitsha esisezingeni eliphakeme - amazambane abunjiwe. Ngabe okusanhlamvu okune-starch kungenzeka kusetshenziswe kabanzi ekudleni kwesifo sikashukela sohlobo 2? Imikhiqizo yommbila: okusanhlamvu, ibhotela? Yini ukumiliselwa okusebenzayo kwezimbali zezitshalo? Ungakupheka kanjani ukudla okubandakanya okusanhlamvu okunempilo?

Umcebo wezinto eziphilayo

Okusanhlamvu okuphuzi okugqamile kubizwa ngokuthi okusanhlamvu okuphuzi okusobala kwabathumbi baseYurophu abaqala ukufika eCuba, beholwa nguChristopher Columbus. Ngokushesha baqala ukubheka njengoyigugu isitshalo eside (kufika kumamitha amathathu) nge-whisk ku-cob ethwele isiqu. Abahlali bendawo ngaleso sikhathi sebevele behlakulele ngobuchule izindlela zokubhekela okusanhlamvu (okwenziwe izinyo, ushukela). Manje cishe ama-25% omhlaba wonke wokukhiqiza ummbila usetshenziswa embonini yokudla, okusele kuya ekuphakelweni kwemfuyo, futhi kufakwa ngaphansi kokusebenza ngobuchwepheshe.

Ukwakheka kwezinto eziphilayo okusanhlamvu okuvela emndenini wamabele kumelelwa yile mikhakha elandelayo:

• izitayela;
• amafutha;
• into gummy;
• i-glycosides (umunyu);
• nge-resin.

Uhla lwamavithamini ommbila nawo ucebile, phakathi kwawo: uvithamini A, E, C, PP, H, K, iqembu B.

Ama-stigmas ommbila nawo aba nomphumela we-heestatic ne-choleretic

Amafutha ommbila atholakala okusanhlamvu okusanhlamvu kuyanconywa ekwelapheni nasekuvimbeleni i-atherosclerosis. Isifo semithambo sihambisana nesifo sikashukela. Kusetshenziswa uketshezi olunamafutha ngaphandle (ngokushiswa, imifantu esikhunjeni esomile, esinamanzi).

Amakholomu amade wezimbali ezinamaphayiphu athola igama lokuhweba "ummbila stigmas". Ukuqoqwa kokulungiswa kwamakhambi okusekelwe kuwo, kunconyelwe ukusetshenziswa ekwelapheni isifo sikashukela, kusiza ukunciphisa ushukela wegazi. Isiguli sinethuba lokunciphisa umthamo wezidakamizwa ze-insulin noma ze-hypoglycemic.

Ukuze ulungiselele iqoqo, hlanganisa u-1 tbsp. l ama-stigmas ommbila, okhalweni we-rose (pre-komhlaba), amaqabunga eblue. Faka i-1 tsp. i-dieelle (izimbali). 1 tbsp. l ukuqoqa uthele 300 ml wamanzi abilayo abilayo. Vumela isixazululo simboze imizuzu emi-5. Bese ugcizelela ihora eli-1. Cindezela ukumomisa ngaphambi kokusebenzisa. Ungayiphuza kathathu ngosuku, ingxenye yesithathu yengilazi.

Izici zokusetshenziswa kwemikhiqizo yommbila kushukela

Lapho usebenzisa ukwakheka lapho kulungiswa izitsha zesifo sikashukela, kuyasiza ezigulini ukuzulazula ngamanani wesisindo:

• uhhafu wecob unesisindo esingama-100 g;
• 4 tbsp. l ama-flakes - 15 g;
• 3 tbsp. l ikheniwe - 70 g;
• 3 tbsp. l abilisiwe - 50 g.

Ama-light corn flakes anenkomba ephezulu kakhulu ye-glycemic index (GI), inkomba ye-glucose eyi-113. GI yesinkwa esimhlophe, ngokwesibonelo, ingu-100. Ukuthola ama-flakes anele, isifo sikashukela sinobungozi bokudla inani elikhulu lazo. Ngenxa yalokhu, ukukhuphuka okubukhali koshukela wegazi kungadala ukuhlaselwa kwe-hyperglycemia ngezimpawu zayo ezihambisanayo (ukoma, ukuchama kaningi, ukukhathala, ukoma kanye nokubomvu kwesikhumba).

Ukudla okusamisiwe okukhalori okuncane kunokudla okusanhlamvu okusanhlamvu

Izinhlamvu ezimbalwa ezingafakwanga ezisetshenziswe kusaladi zihlobisa isidlo futhi zidale nemizwa yelanga ekudleni. Izithako zesaladi enamafutha (ukhilimu omuncu, iyogathi, uwoyela wemifino) kwehlisa ukugxuma kushukela. Ngasikhathi sinye, bangavumela ukukhulisa amavithamini ancibilikisa amafutha aqukethe imifino kanye okusanhlamvu.

Ukuqhathaniswa kwezakhi zomsoco eziqukethwe ku-100 amagremu wemikhiqizo kubonisa okusanhlamvu kakhalori okuphansi:

Ukusuka okusanhlamvu kukhiqiza okusanhlamvu okugaya osayizi abahlukahlukene. Kubalwa kusuka ku-1 kuye ku-5. Okukhulu kusetshenziselwa ukwenziwa kwamabele, amancane asetshenziselwa ukwenziwa kwezindonga zommbila. I-Croup No. 5 iyafana ngesimo se-semolina. Umbala ophuzi okhanyayo.

Umehluko phakathi kokudla kommbila kwabanye isikhathi eside sokupheka kwayo. Thayipha iziguli zesifo sikashukela esingu-2 ezinesisindo somzimba eziphakeme kunokwejwayelekile kufanele zinikeze ukukhetha kokudla okuphansi kwe-lipid. Njalo ngeviki ekudleni kwabo, kungakuhle ukuthi ube ne-porridge ekhokhwayo etafuleni.

Kunamafutha amancane ku-porridge yommbila kunase-buckwheat, oat, amabele

"Isifo sikashukela akuyona ukuphela kwephalishi ephila"

Recipe "Isaladi engilazini", ingxenye engu-1 - 1 XE noma i-146 Kcal

Ubilise ubhontshisi (i-asparagus) emanzini anosawoti. Lahla ku-colander, upholile futhi uthathe ama-cubes amancane. Hlanganisa ukhukhamba omusha notamatisi ngama-cubes amancane. Faka ummbila othosiwe, hlanganisa konke nesizini nososo. Lapho isaladi imanzi, ifake izingilazi zengilazi. Fafaza anyanisi oluhlaza oqoshiwe.

Isaladi isaladi: hlanganisa lwesinaphi (sesilungiselelwe) ne-oyela yemifino, uviniga nosawoti. Faka u-anyanisi oqoshiwe, ukhukhamba oqoshiwe, upelepele wensimbi obomvu kanye neparsley.

Okokubambisa okungu-6:

Izinhlamvu eziwusizo zeshukela

• ummbila - 150 g (189 kcal);
• Ubhontshisi - 300 g (96 Kcal);
• ikhukhamba entsha - 100 g (15 Kcal);
• utamatisi - 200 g (38 Kcal);
• uwoyela wemifino - 50 g (449 Kcal);
• anyanisi - 50 g (21 Kcal);
• ukhukhamba okhethiweyo - 50 g (9 Kcal);
• upelepele obomvu - 100 g (27 Kcal);
• i-parsley - 50 g (22 Kcal);
• anyanisi oluhlaza - 50 g (11 Kcal).

Iresiphi ye "Fillet carp", 1 ingxenye - 0.7 XE noma 206 Kcal

Cwecwa inhlanzi, uthathe izingcezu nosawoti. Bilisa izaqathe kanye anyanisi. Susa imifino bese upheka kule umhluzi ngaphezulu kokushisa okuphansi kakhulu imizuzu engama-20 ye-carp. Inani loketshezi kufanele libe lincane, ukumboza inhlanzi kuphela. Bese ubeka ngokucophelela i-carp esitsheni. Hlobisa ngamakhekhe aluhlaza okheniwe nommbila IGelatin (pre-soaked) ingafakwa kumhluzi. Thela inhlanzi nesiqandisini.

Okokubambisa okungu-6:

• ummbila - 100 g (126 Kcal);
• i-carp - 1 kg (960 Kcal);
• anyanisi - 100 g (43 Kcal);
• uphizi oluhlaza - 100 g (72 Kcal);
• izaqathe - 100 (33 Kcal).

Ngokubhalwe kahle ekudleni nasekwelashweni kweziguli ezinesifo sikashukela sohlobo 2, imikhiqizo yommbila izosiza ukwehluka ekunikezelweni kwezakhi zomsoco nezakhi zomzimba ezivela ezitshalweni ezikhuliswe ngabantu kusukela ezikhathini zasendulo.