Isifo sikashukela sisho ukubambelela ngokuqinile ekudleni okukhethekile. Ukwenza imenyu ingasebenzi nje kuphela, kepha futhi ibe nokudla, okusanhlamvu kufanele kufakwe ekudleni. Enye yokusanhlamvu okumnandi futhi ewusizo kwabashukela yishukela. Iphalishi yommbila elungiselelwe kahle ushukela ngeke lijabulise isisu kuphela - ngokusetshenziswa ngokulinganayo komkhiqizo, awukwazi ukukhathazeka ngokunyuka okungazelelwe kushukela wegazi.
Izinzuzo zommbila
Okusanhlamvu okusobala okusobala akukuhle kuphela, kodwa futhi kusebenza kakhulu ngoba aqukethe amavithamini amaningi: C, E, K, D, PP, kanye namavithamini e-B, i-magnesium, i-potassium ne-phosphorus. Ukudla ummbila kwehlisa amathuba okuba nesifo sikashukela, isifo senhliziyo kanye nesifo sohlangothi. Kuyaphawuleka ukuthi kunomthelela omuhle kuma-metabolism futhi kusiza ukwehlisa amazinga kashukela egazini.
Isibonelo, iphalishi elisuka kummbila liqukethe i-amylose - into ebambezela ukungena kweshukela egazini, kanti ukwanda kwezinwele ezimboza izindlebe kunganciphisa ngokuphelele izinga lazo. Ummbila we-Corn unezakhi ze-antioxidant I-Porridge eyenziwe ngumbila kahle futhi igcwala isikhathi eside, okubaluleke kakhulu kulabo abanesifo sikashukela abahlangabezana nesisindo ngokweqile.
"Ndlovukazi yamasimu" eqaphe impilo
Ummbila kufanele udle okungenani kanye ngesonto. Ukuphela kwento odokotela abangacebisi ngayo ukuthi bahlukumeze imikhiqizo evela kulokhu okusanhlamvu kwezifo zohlelo lokugaya (ummbila kugaywe isikhathi eside ngokwanele futhi kungadala ukuqhakaza) kanye nokuba khona kwezihibe zegazi (kuqukethe izinto ezikhulisa ukumelana kwegazi).
Ummbila kanye nenkomba yayo ye-glycemic
Ngokuvamile, ummbila ungadliwa kuzo zombili izinhlobo zalesi sifo, kodwa ngesifo sikashukela sohlobo 2, kufanele unake iqiniso lokuthi inkomba ye-glycemic yekhekhe iyahlukahluka ngokuya ngezici ezilandelayo:
- indlela yokusebenzisa ummbila;
- izinga lokugaya;
- inhlanganisela neminye imikhiqizo engezwe esitsheni.
Uma ummbila ungalungiselelwe kahle noma uhlanganiswa nezinye izithako, inkomba yawo ye-glycemic iyanda. Ngokuvumelana nalokho, ukusetshenziswa komkhiqizo kugcwele ukugxuma okubukhali kushukela wegazi.
Isixwayiso: Ummbila ungumkhiqizo onekhalori ephezulu
Kwabanesifo sikashukela, inkomba ye-glycemic efanele yemikhiqizo isebangeni ukusuka ku-5 kuye ku-50. Ngakho-ke, kufanelekile ukunaka ukuthi ihluka kanjani ngokuya ngohlobo lokucubungula okusanhlamvu okusanhlamvu:
- inkomba ephansi ye-glycemic ye-cornmeal porridge (mamalyge) - ifinyelela kuma-42;
- okusanhlamvu okuhlanganisiwe kunesilinganiso esiphakeme sama-59;
- iphakeme kakhulu kummbila obilisiwe - 70;
- ocija osongelweni lokuxhuma ushukela ama-corn flakes - inkomba yawo ye-glycemic ingama-85.
Ake sibhekisise ukuthi abantu abanesifo sikashukela basebenzisa kanjani imikhiqizo yommbila ukuze bangeqisi ukwanda kweglucose yegazi.
Ama-groats
Izithelo zommbila zihle kakhulu ukulungiselela izitsha ezahlukahlukene: okusanhlamvu, i-mamalyga, isobho, i-casseroles, i-baking toppings. Ikhiqizwa ngokusebenza ngokukhethekile okusanhlamvu okusanhlamvu. Izinhlobo ezilandelayo zokusanhlamvu ziyatholakala:
- kupolishiwe - kunobukhulu obuhlukahlukene nobume bezithelo;
- ezinkulu - ezisetshenziselwa ukwenziwa kokwenza okusanhlamvu nezinhlamvu zomoya;
- ocolekileyo (ufulawa) - izinti ze-crispy zenziwa kusuka kulo.
Inkomba ye-glycemic yezinhlamvuIsitsha esithandwa kakhulu yi-corn mamalyga. Lapho sekwande ukwanda, ngenxa yokuthi amaTurkey awazange afune inkokhiso yalokhu, futhi yayingumyalo we-tastier obukhulu futhi onama-caloric angaphezu kwama-mamalyga avela amabele. E-Italy, lesi sidlo sabizwa nge- "polenta".
I-Porridge eyenziwe ngombila iqukethe u-fiber wokudla odingekile womzimba, ususa amafutha emzimbeni, awubangeli izinqubo ezibekekayo emathunjini futhi ngasikhathi sinye indishi enempilo kakhulu. Ingasetshenziswa ngabanesifo sikashukela, abantu abaphila impilo yokuhlala phansi futhi sebekhulile. I-Corn porridge nayo iyinhle ekondleni izingane.
Ukuphela kwesimo sokusetshenziswa kwephalishi elinjalo ekudleni ukuthobela umthamo, ngoba ukugcwala kwalo kugcwala ukwanda koshukela nokuwohloka kwesimo sesiguli esinesifo sikashukela.
Imithetho embalwa yokwenza iphalishi yommbila:
- kuyadingeka ukuthatha okusanhlamvu okusha futhi okucolile;
- Ngaphambi kokuqhubeka nenqubo yokupheka, kufanele igezwe kahle;
- okusanhlamvu kubekwa kuphela emanzini abilayo, anosawoti omncane.
Udinga ukupheka i-mamalyga kusuka kumakhompiyutha asemhlabathini okusansimbi enezindonga eziwugqinsi. Ngenqubo, iphalishi ivuselelwa njalo ukuze ingashisi. Ngaphezu usawoti, ushizi wekotishi onamafutha amancane, ukhilimu omuncu noma ushizi (amafutha akhulisa inkomba ye-glycemic yommbila), kanye nemifino, isilimo esidliwayo esinamagatsha anamanzi nemifino, kungangezwa endishini eseqediwe.
Ngesikhathi senqubo yokulondolozwa kwemvelo, noma yimiphi imifino ilahlekelwa ngaphezu kwengxenye yamavithamini
Ummbila oqoshiwe
Abantu abaningi bathanda ukuvula umganu wommbila obanzi futhi bawusebenzise njengesitsha esisehlangothini noma isaladi. Esikhathini sikashukela, le ndlela ayemukelekile, kodwa kuphela uma umbandela ongezwe usawoti noshukela ngesikhathi sokulondolozwa uzoba mincane. Akufanele ugxile kakhulu kummbila wekheniwe, ngoba cishe i-20% yezinto ezilusizo zihlala zikuwo, futhi i-appetizer enjalo ngeke ilethe inzuzo ekhethekile.
Ungangeza okusanhlamvu okwenziwe emathinini kusaladi kusuka kumifino ephansi ye-carb efana neklabishi, ukhukhamba, utamatisi, i-zucchini, nemifino ehlukahlukene. Isaladi ingafakwa ngokugqoka okunamafutha amancane. Kuzoba ukwengeza okuhle enyameni edliwayo - isifuba, umlenze wenkukhu noma usawoti onamafutha aphansi we-veal (yonke into inamafutha).
Awukho ummbila wasehlobo nganoma iyiphi indlela!
Ummbila obilisiwe
Kunzima ukucabanga ehlobo ngaphandle kobukhazikhazi bendabuko - izindlebe ezishisayo ezinosawoti omncane wezommbila osemncane onamafutha. Kukhona abathanda ibhotela elinongiwe. Ukuze isidlo esinjalo singakhukhumezi sifinyelele kushukela, ungapheka ummbila osinki. Ngakho-ke kuzosindisa amavithamini amaningi nezakhi zomzimba. Uma ngempela ufuna ukufaka i-oyili, khona-ke kufanele kube kuncane kakhulu, futhi kungcono ukukwenza ngaphandle kokuhlanganiswa kwesitashi emikhakheni nasemafutheni.
Ama-Flakes
Kungcono ukuthi abanesifo sikashukela banciphise ukusetshenziswa kwabo - inkomba ye-glycemic of corn iyahamba esikalini, futhi ngemuva kokwelashwa okuningana okushisayo umkhiqizo uba cishe ungabi nazakhi zomzimba ezisebenzisekayo nezokulandela umkhondo.
Isihlamba
Imicu emincane evala izindlebe isetshenziswa ngenkuthalo emithini yesintu ukulwa nesifo sikashukela. Ukukhishwa kwalawa ma-stigmas kunezakhiwo ze-choleretic, kunciphisa ukuvela kwe-bile futhi kukwenyuse ukuqina kwegazi.
Kulesi "zinwele" konke okusebenziseka kakhulu
Ukulungiselela umhluzi ophulukisayo, udinga ukuthatha amahlazo ezindlebeni ezintathu zamakhwebu. Lapho esepholile, umthelela omkhulu womuthi wamakhambi. Izinwele zigezwa kahle emanzini agobhozayo futhi zithululelwa ngamanzi abilayo. Ngemuva kwalokho kufanele babiliswe ikota yehora. Umhluzi usupholile, uhlungiwe futhi uthathwe amahlandla ama-3-4 ngosuku ngaphambi kokudla. Ngemuva kwesonto lokuphuza lo muthi, kufanele uthathe ikhefu - ungasiphathi isikhathi esifanayo. Ngemuva kwalokho umjikelezo uyaphinda. Kubalulekile ukuthi ukuhlangana phakathi kwemithamo kufane - lokhu kuqinisekisa umphumela omuhle wokwelashwa. Izinga le-glucose lizojwayelekile futhi lizinzile kahle.
Kuyiqiniso, iphalishi yommbila kushukela akuyona i-panacea, kepha ukusetshenziswa kwayo okulinganiselayo, okulandela ubuchwepheshe bokulungiselela, kuyasiza ukugcina izinga likashukela wegazi lisezingeni elijwayelekile kuzo zombili izinhlobo zesifo sikashukela. Kuyadingeka kuphela ukuthi ubheke inkomba ye-glycemic yemikhiqizo ehlukahlukene eyenziwe ngommbila, zama ukungazihlanganisi namafutha bese ubheka ubukhulu besabelo.
