Ngesikhathi sokuzila, umuntu unethuba elihle lokuthuthukisa ukuzikhuza, abe nomusa, abekezeleleke futhi athuthukise umzimba. Ngokombono wokubuka umuthi, ukuzila ukudla ngesifo sikashukela kungabukwa, kepha kubalulekile ukuthi unake ama-nuances athile futhi wazi ngezimpawu zawo ezigulini. Ukubekwa phambili kokudla kwezitshalo ekudleni kunomthelela omuhle esizindeni sohlelo lokujikeleza kwegazi, ukusebenza kwamanyikwe nesibindi. Ngaphezu kwalokho, ngisho nasekuphileni kwansuku zonke, odokotela batusa ukuthi abantu abanesifo sikashukela banciphise inani lamafutha ezilwane nama-carbohydrate alula. Futhi ukuzila ukudla ngesifo sikashukela sohlobo 2 kungasiza iziguli ukuthi zigweme izinkinga ezinjenge-atherossteosis kanye nokuthola isisindo esithe xaxa.
Izici zokuzila ukudla kweziguli
Cishe amasonto amabili ngaphambi kokuzila, isiguli kudingeka sihlolwe nge-endocrinologist ukuze siqonde ukuthi usinxephezela kanjani ushukela wakhe. Indaba yokuzila ukudla kufanele inqunywe kuphela ngemuva kokuxilongwa ngokufanele. Izincomo zikadokotela ohambela udokotela ngokudla okunempilo kufanele futhi kuxoxwe ngazo nompristi, njengabantu abagulayo, ukulungiswa nokukhululeka kuvame ukwenzeka.
Le ndatshana inikezela ngemihlahlandlela ejwayelekile, kepha ingahluka kancane esimweni ngasinye. Izindlela zokupheka ezinenwele zingasetshenziswa ukulungiselela wonke umndeni ukudla, hhayi abagulayo kuphela, ngoba kungukudla okunempilo nokunempilo.
Okwabanesifo sikashukela esisheshayo, kubalulekile ukukhumbula eminye imithetho okufanele uyilandele ukuze ube nenempilo:
- awukwazi ukulamba futhi ubekezelele ikhefu elide phakathi kokudla, ngoba lokhu kungaholela esimweni esiyingozi - i-hypoglycemia;
- ekudleni kufanele kuqukathe ukudla okunesakhiwo esicebile samaprotheni, esikhundleni senyama nemikhiqizo yobisi (isibonelo, amantongomane nobhontshisi);
- nsuku zonke udinga ukusebenzisa inani elanele lamafutha zemifino (mhlawumbe umnqumo noma ummbila);
- udinga ukuqapha ngokucophelela izinga le-glucose egazini, futhi nefomu lesifo elincike e-insulin - ukubala kahle inani lamayunithi esinkwa;
- lapho ukhetha izithelo nemifino, kungakuhle ukuthi unikeze izintandokazi kwimikhiqizo elula ekhula esifundeni lapho isiguli sihlala khona.
Iziguli ezinesifo sikashukela esibuhlungu, njengomthetho, zivunyelwe ukuphumula okukhulu kokuzila. Uhlobo luni lokudla abangakudla ngokungeza ngalesi sikhathi (ngokwesibonelo, inyama noma imikhiqizo yobisi), umpristi angasho. Kubalulekile ukuthi, kungakhathalekile ukuthi kukhona ukuzila okukhulu, umuntu ukhumbula isakhi sayo esingokomoya.
Ukuzila ukudla kwesifo sikashukela (kususelwa ezincomweni ngazinye) kungasiza ekuthuthukiseni impilo nasekubuyiseni ukusebenza okujwayelekile kohlelo lwezinzwa
Imikhiqizo Yokukhipha
Ngokubona iposi lesifo sikashukela, umuntu kufanele wenqabe imikhiqizo enjalo:
Kungenzeka yini ukuthi udle amabhungane anesifo sikashukela- inyama nayo yonke imikhiqizo ekuqukethe;
- amafutha ezilwane (kufaka nebhotela);
- amaswidi;
- isinkwa esimhlophe;
- izithelo nemifino engavamile;
- ushizi onzima;
- Chocolate
- imikhiqizo yobisi;
- ubisi lonke;
- amaqanda.
Imibuzo ephathelene nokusetshenziswa kwezinhlanzi (ngaphandle kwalezozinsuku lapho ingadliwa yibo bonke abantu abagcina ukuzila ukudla) inqunywa ngokwahlukana, ngokuya ngezimpawu zenkathi yesifo sikashukela. Kwezinye izimo, iziguli nazo zivunyelwe ukudla i-cottage shizi namaqanda.
Iziguli zidinga, njengakuqala, ukuthi zigcine ukudla okukudla. Kungcono ukuhlela ukudla kwansuku zonke ukuze ezi-3 zazo bezizenzelwe ukudla okuyisisekelo (ibhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa), kanti izikhathi ezi-2 isiguli sathola ithuba lokudla (isidlo sasemini, isidlo sasemini).
Ngaphambi kokulala, ungadla imifino ethile ukuvimbela ukuhlaselwa kwehla elibukhali kushukela wegazi ebusuku
Lapho ubuka iLent ngaphambi kwe-Easter noma kaKhisimusi, kufanele umuntu angakhohlwa mayelana nokwelashwa okudingekayo ukuze ube nempilo enhle. Ngohlobo 2 sikashukela, kungaba amaphilisi anciphisa ushukela nezidakamizwa ukuvimbela izinkinga zesifo semithambo yegazi, futhi uma kwenzeka kunesifo sohlobo 1, imijovo ye-insulin.
Izitsha eziseceleni nesobho
Njengendishi eseceleni yesifo sikashukela esisheshayo, okusanhlamvu nemifino enama-carbohydrate aphansi noma aphakathi nendawo kufanelekile. Lokhu kufaka phakathi:
- i-buckwheat;
- iphalishi kakolweni;
- amabele;
- oatmeal ukuze kuphekwe.
I-Porridge ilungiselelwe kangcono emanzini, ngaphandle kokungezelelwa kawoyela yemifino nenani elikhulu le-ayodini. Uma isidlo siphenduka esomile kakhulu, ekugcineni kokupheka ungafaka uwoyela omncane we-olive (ngakho-ke inani elikhulu lezakhi lizosindiswa kulo).
Kungcono ukuthi ngesikhathi sokuzila ukudla isiguli sidle ukudla kokuqala nsuku zonke. Kungaba yimiphi umhluzi wemifino kanye nesobho. Ngesikhathi sokupheka, awukwazi ukusebenzisa imifino ethosiwe kanye nebhotela, isitsha kufanele sibe sesokudla nesikhanyayo. Isibonelo, ungenza isobho kusuka kumazambane, upelepele, ukholifulawa, izaqathe kanye no-anyanisi. I-borsch enamaveji yemifino (ngaphandle kokhilimu omuncu) ingashintshwa ngokungeza ubhontshisi oluhlaza nemifino. Akufanele usebenzise isobho elinothile nelinamafutha ngokuzila ukudla, ngakho-ke imifino ilungele kakhulu ukulungiswa kwayo.
Amakhowe nokusikwa kwemifino
Ama-meatball angenanyama angenziwa okungeziwe okuyisisekelo kuzitsha eziseceleni zeleveli. Kaningi zilungiselelwe kusuka kumaklabishi, amakhowe, izaqathe nezinhlamvu (i-buckwheat, i-oatmeal). Kwezinye izindlela, i-semolina nayo iyatholakala, kepha ngokwephulwa kwe-carbohydrate metabolism, lo mkhiqizo awunasidingo (lokhu kubaluleke kakhulu ngohlobo 2 lwesifo sikashukela). ISemolina iqukethe inani elikhulu lama-carbohydrate kanye nobuncane bezinto eziwusizo, ngakho-ke kungcono ukuyibuyisela ngezithako eziwusizo ngokwengeziwe. Ngezansi kunezindlela zokupheka ezisikiwe ezingadliwa yiziguli ezinesifo sikashukela, ngoba ziqukethe ukudla okunama-carbohydrate aphansi noma aphakathi nendawo.
Ithanga ne-Bean Cutlets
Ukuze ulungiselele isidlo, kufanele ulungiselele izithako ezilandelayo:
- ingilazi kabhontshisi;
- 100 g ithanga;
- 1 amazambane eluhlaza;
- U-1 anyanisi;
- 1 isigaxa sikagalikhi.
Ubhontshisi uthelwa ngamanzi abandayo bese ushiywe ubusuku bonke. Ekuseni, qiniseka ukukhipha nokukhipha ubhontshisi. Akunakwenzeka ukubilisa ubhontshisi emanzini lapho kwakudalwe khona, ngoba uthuli nokungcola okuvela emgobeni webhontshisi kuqongelela kuyo.
Ngemuva kwalokhu, ubhontshisi ubilisiwe kuze kufike ithenda (isikhathi sokupheka - cishe imizuzu engama-40), opholile futhi oqoshiwe usebenzisa i-blender noma i-grinder yenyama. Ku "inyama eyosiwe" ephumayo engeza izaqathi egayiwe, u-anyanisi oqoshiwe kanye negalikhi namazambane agayiwe. Ithanga lisemhlabathini ku-grater ehlanganisiwe futhi lihlanganiswe nesisindo esiphumela. Ama-cutlets akhiwa kule ngxube futhi enziwe imizuzu engama-35.
Ama-cutlets amakhowe
Ama-patties e-Champignon anensimbi kungaba ukwengeza okumnandi emifino ekhokhwayo noma iphalishi. Ukuze ulungiselele lesi sidlo, udinga ikhasi bese uhlamba ngaphansi kwamanzi u-500 g wamakhowe, 100 g wezaqathe kanye no-anyanisi abayi-1. Izakhi kufanele zibe phansi ku-blender futhi zixube kahle, zengeza usawoti kanye nopelepele omnyama kuzo. Ukusuka kwisisindo esivele lapho, udinga ukwakha ama-cutlets bese uwashe umfutho wehora. Uma isiguli singadla amaqanda, kungangezwa amaprotheni angu-1 eluhlaza ngaphambi kokupheka, ukuze isidlo sigcine isimo saso singcono.
Ama-cutlets ngaphandle kwenyama angalungiswa kusuka kunoma yikuphi ukudla okusele. Kungcono ukungazithosi, kodwa ukubhaka noma ukubila
I-Cauliflower Cutlets
I-Cauliflower kumele ibiliswe ngemuva kokubilisa imizuzu engama-30, ipholile futhi inqunywe kusetshenziswa i-blender noma i-grinder yenyama. Kumxube oholelwayo, kuyadingeka ukufaka ijusi le-anyanisi eyi-1 ne-oatmeal emhlabathini (100 g). Ukusuka enyameni enezinhlamvu udinga ukwakha ama-cutlets bese uwashe imizuzu engama-25. Ama-cutlets afanayo angaphekwa kuhhavini, uwapheke ngokushisa kwe-180 ° C imizuzu engama-30.
Qeda ukudla
Enye yezitsha ezingenamafutha nezinambithekayo yikudla okugxishwe iklabishi ngamakhowe. Ukuze ubalungiselele uzodinga:
- Inhloko eyi-1 yeklabishi;
- 1 isanqante;
- I-300 - 400 g yama-champignons;
- I-100 g yokunamathisela utamatisi;
- I-200 g yelayisi (mhlawumbe ayincibilikisiwe);
- 1 isigaxa sikagalikhi.
Bilisa iklabishi kuze kuphekwe uhhafu, ukuze amaqabunga awo athambile futhi ukwazi ukugoqa ukugcwaliswa kuwo. Ilayisi kufanele igcwaliswe kuqala ngamanzi, ilethwe kumathumba bese ibilisiwe imizuzu eyi-10 (akumele iphekwe ngokugcwele). Akudingekile ukuthosa izaqathe kanye namakhowe, ngoba kungcono ukugwema le ndlela yokuzila ukudla. Amakhowe kanye izaqathi kufanele aqunywe futhi kuxutshwe nelayisi elibilisiwe. Ukufakwa okulungiselelwe kubekwe enkabeni yeqabunga leklabishi futhi iklabishi eligcwalisiwe liyasongelwa, lifihla imiphetho ngaphakathi.
Ukugoqwa kweklabishi kubekwa phansi kwephansi ngesendlalelo esingaphansi esisindayo ngesendlalelo bese kuthululelwa ngaphezulu ngamanzi nangokunamathisela utamatisi. Ukunambitheka, ugarliki oqoshiwe kufakwa ku-gravy. Isitsha silethwa ngamathumba, emva kwalokho sifakwa emlilweni ophansi amahora ama-1.5. Isikhathi esinjalo sokupheka siyadingeka ukuze amaqabunga eklabishi abe uthambile kakhulu futhi ekugcineni imiqalo yeklabishi ibe nokuvumelana "kokuncibilika".
Enye indishi eyinkimbinkimbi evunyelwe isiguli esila ukudla yi-casserole yemifino. Ukuyilungiselela udinga ukuyithatha:
- 500 g wamazambane;
- I-1 zucchini;
- I-200 g izaqathi;
- 500 g wama-beet abilisiwe;
- amafutha e-olive.
Amazambane, i-zucchini kanye nezaqathi kudingeka zibiliswe kuze kuphekwe uhhafu bese kusikwa imibuthano. Ama-beet adingwe futhi aqunywe ngendlela efanayo. Ngaphansi kwesitsha sokubhaka se-silicone kufanele kufafazwe ngamafutha omnqumo bese kubekwa ingxenye yes izaqathe, amazambane, i-zucchini nama-beet ku izingqimba. Imifino nayo idinga ukuthanjiswa kancane ngebhotela bese ibeka enye yonke ngaphezulu. Ngaphezulu kwesitsha ungafafaza ngamakhambi owomile kanye nopelepele omnyama, futhi kungcono ukwenqaba usawoti, ngoba i-casserole ivela imnandi futhi ngaphandle kwawo.
Imifino imbozwe nge-foil ngaphezulu bese ibhakwa kuhhavini ngo-200 ° C imizuzu engama-30. Imizuzu embalwa ngaphambi kokuphela kokupheka, ucwecwe luvuleke ukuze ikrisimu ibunjwe phezu kwe-puff casserole. Njengezinye izitsha eziyinkimbinkimbi, le mifino ilungele kahle isidlo sasemini noma isidlo sakusihlwa. Ngaphezu kwe-casseroles, i-stew noma i-sauté ingalungiswa kusuka kusethi efanayo yezitolo.
Ngabe kungenzeka yini ukuthi kusheshe kube noshukela? Lolu daba kufanele lunqunywe ngamunye ngesisekelo senhlala-kahle nempilo yabantu. Njengoba ukuzila ukudla, kusuka endaweni yokubukwa kwenhlangano yezondlamzimba, kubeka imingcele ethile, ngemuva kokuphothulwa, umuntu onesifo sikashukela kufanele ahambisane nesilinganiso futhi angabhidlizi, ngokushesha wethule inani elikhulu lemikhiqizo yenyama nemikhiqizo yobisi ekudleni kwakhe. Ngenxa yalokhu, zonke izinzuzo zempilo yomzimba zingalahleka, ngakho-ke ukuguqulelwa kumenyu ejwayelekile kufanele kube bushelelezi futhi kuhlelwe ngokucophelela.
