Isinkwa ngokwesiko simele isisekelo sokudla kwabo bonke abantu. Igcwala izakhi zomzimba, inika umuntu amavithamini kanye namaminerali.
Izinhlobonhlobo zanamuhla zikuvumela ukuthi ukhethe umkhiqizo omnandi kuwo wonke umuntu, kufaka phakathi isinkwa sabanesifo sikashukela.
Ngabe imikhiqizo yesinkwa ingaba nesifo sikashukela?
Ekhuluma ngesifo sikashukela, abaningi bakhumbula maswidi maswidi, bazidlulisele ekudleni okwenqatshelwe. Ngempela, kuma-diabetes, i-insulin ayakhiqizwa noma ayifezi umsebenzi wayo.
Ngakho-ke, ukudonsa okubukhali koshukela okuqukethwe kumaswidi egazini kuholela ekwandeni kwamazinga kashukela nemiphumela ehambisanayo.
Kodwa-ke, isinkwa singokwemikhiqizo enenkomba ephezulu ye-glycemic, okungukuthi, lapho isidliwe, inani elikhulu lama-carbohydrate ahamba ngokugayeka luyathunyelwa, umzimba ongakwazi ukubhekana nalo. Akusizi ngalutho ukuthi balinganisa izinga lama-carbohydrate kumaunithi wesinkwa.
Ngokuvumelana nalokho, ukusetshenziswa kwesinkwa ngabantu abanesifo sikashukela kudinga ukukhawulelwa kakhulu.
Okokuqala, lokhu kusebenza ezinhlotsheni ezimhlophe ngofulawa weprimiyamu, kufaka phakathi i-pasta neminye imikhiqizo ebhaka. Kuzo, okuqukethwe kwama-carbohydrate alula kakhulu.
Ngasikhathi sinye, isinkwa esivela kufulawa we-peeled noma i-rye, kanye nesinkwa, singasetshenziswa ekudleni futhi kufanele sifakwe ekudleni. Ngemuva kwakho konke, imikhiqizo yamakhorali iqukethe inani elikhulu lamaminerali kanye namavithamini, ikakhulukazi iqembu B, elidingekayo emzimbeni. Ngaphandle kokuthola kwabo, ukusebenza kohlelo lwezinzwa kuyaphazamiseka, isimo sesikhumba nezinwele siyanda, futhi inqubo ye-hematopoiesis iyaphazamiseka.
Izinzuzo zesinkwa, isilinganiso sansuku zonke
Ukufakwa kwazo zonke izinhlobo zesinkwa kwimenyu ngenxa yezimpawu zayo eziwusizo, kuqukethe:
- inani elikhulu le-fiber;
- amaprotheni ezitshalo;
- ukulandelela izinto: potassium, selenium, sodium, magnesium, phosphorus, iron kanye nabanye;
- amavithamini C, i-folic acid, amaqembu B nabanye.
Izinto zedatha eziqukethe okusanhlamvu ziqukethe inani eliphezulu, ngakho-ke imikhiqizo evela kuyo kumele ibe kwimenyu. Ngokungafani okusanhlamvu, isinkwa sidliwa nsuku zonke, esikuvumela ukuthi uguqule ubungako bawo.
Ukusungula okujwayelekile, umqondo weyunithi lesinkwa usetshenziswa, kufaka amagremu ayi-12-15 wama-carbohydrate futhi kuphakamisa izinga likashukela wegazi ngo-2.8 mmol / l, odinga amayunithi amabili e-insulin emzimbeni. Imvamisa, umuntu kufanele athole amayunithi esinkwa angama-18-25 ngosuku, adinga ukuhlukaniswa ngama-servings ambalwa adliwayo phakathi nosuku.
Okuqukethwe amayunithi wesinkwa esinkwa esimnyama aphansi kunakwimhlophe, ngakho-ke kunconyelwa abanesifo sikashukela. Ukudla isinkwa se-Borodino noma i-rye, umuntu uthola inani elifanele lezakhamzimba, kepha ama-carbohydrate ambalwa, okubalulekile kwabanesifo sikashukela.
Hlobo luni lwesinkwa engingasidla nesifo sikashukela?
Inketho enhle yabantu abanesifo sikashukela yisinkwa sikashukela, senziwa kusetshenziswa ubuchwepheshe obukhethekile futhi abufaki ukolweni omningi njenge-rye ne-peeled, ezinye izinto zifakwa kuso.
Kodwa-ke, kufanele uthenge umkhiqizo onjalo ezitolo ezikhethekile noma uzilungiselele wona, ngoba amabhikawozi ezitolo ezinkulu zezitolo akunakwenzeka ukuthi alandele ubuchwepheshe futhi enze isinkwa ngokuya ngamazinga anconyiwe.
Isinkwa esimhlophe kufanele singafakwa ekudleni, kepha ngasikhathi sinye, abanesifo sikashukela abaningi banezifo ezihlobene nesiqubulo sokugaya ukudla, lapho ukusetshenziswa kwama-rye rolls kungenakwenzeka khona. Kulokhu, kufanele ufake isinkwa esimhlophe kwimenyu, kepha kufanele ukhawule ukusetshenziswa kwayo ngokuphelele.
Izinhlobo ezilandelayo zemikhiqizo kafulawa zilungele iziguli ezinesifo sikashukela sohlobo 1 noma 2.
Isinkwa sikashukela
Zingamapuleti afana nabaphangi. Ngokuvamile zenziwa ngemikhiqizo yokusanhlamvu enokuqukethwe okuphezulu kwefiber, aqukethe inani elikhulu lama-carbohydrate ahamba kancane, izakhi zefayibhu nezokulandela. Ngokwengeza imvubelo, inomphumela omuhle ohlelweni lokugaya ukudla. Ngokuvamile, anezinga eliphansi le-glycemic, futhi angaba nokuthambekela okuhlukile ngenxa yokungezelwa okusanhlamvu okuhlukahlukene.
Ukubhalwa kwesinkwa yile:
- rye
- i-buckwheat;
- ukolweni;
- i-oat;
- ummbila;
- kusuka kungxube yamabele.
Izinto ezibhakiwe ezenziwe ngofulawa we-rye
Ufulawa we-Rye unokuqukethwe okuphansi kwama-carbohydrate agaya ukudla kalula, ngakho-ke angasetshenziswa ekunakekelweni kwesifo sikashukela.
Noma kunjalo, inokunamathela okumpofu futhi imikhiqizo evela kuyo ayikhuli kahle.
Ngaphezu kwalokho, kunzima ukugaya. Ngakho-ke, kuvame ukusetshenziswa emikhiqizweni exubekile, equkethe amaphesenti athile kafulawa we-rye nezinye izithasiselo ezehlukene.
Okuthandwa kakhulu yisinkwa se-Borodino, esizosiza ngenani elikhulu lezinto ezibalulekile zokulandela umkhondo kanye ne-fiber, kepha kungaba yingozi kubantu abanezifo zomgudu we-gastrointestinal. Kufika kuma-325 amagremu wesinkwa seBorodino avunyelwe ngosuku.
Isinkwa samaphrotheni
Yenzelwe ngqo abantu abanesifo sikashukela. Umkhiqizi usebenzisa ufulawa osetshenzisiwe nezinye izithasiselo ezahlukahlukene ezandisa okuqukethwe kweprotheni yemifino futhi kunciphisa namaphesenti ama-carbohydrate. Umkhiqizo onjalo unomphumela omncane ekucindezelweni kashukela wegazi futhi ungasetshenziswa nsuku zonke.
Ngaphezu kwalokho, ezitolo kungathengiswa izinhlobo ezinjalo zesinkwa ezinjenge-oat noma iprotheni-bran, ukolweni-bran, i-buckwheat nabanye. Banesilinganiso esinciphile sama-carbohydrate alula, ngakho-ke kungcono ukukhetha lezi zinhlobo, ikakhulukazi lezo ezingenakudla isinkwa se-rye.
Amaresiphi Homemade
Ungenza umkhiqizo osebenzayo owusizo ekhaya, ongawadingi amakhono akhethekile, vele ulandele iresiphi.
Uhlobo lwakudala lubandakanya:
- ufulawa kakolweni wonke;
- noma yimuphi ufulawa wokusanhlamvu: i-rye, i-oatmeal, i-buckwheat;
- imvubelo
- i-fructose;
- usawoti;
- amanzi.
Inhlama ifakwa njengemvubelo ejwayelekile bese ishiyelwa amahora ambalwa ukuvutshelwa. Ngemuva kwalokho, kwakhiwa ama-buns kusuka kulo futhi abhakwe kuhhavini ngamadigri ayi-180 noma emshinini wesinkwa ngemodi ejwayelekile.
Uma ufisa, uvule ama-fantasy bese ungeza izakhi ezahlukahlukene enhlama yokuthuthukisa ukunambitheka:
- amakhambi anozipayisi;
- izinongo
- imifino
- okusanhlamvu nembewu;
- uju;
- molasses;
- oatmeal nokunye.
Iresiphi yevidiyo yokubhaka i-rye:
Ukuze ulungiselele umqulu we-protein-bran, udinga ukuthatha:
- Amagremu ayi-150 e-cottage shizi onamafutha amancane;
- Amaqanda ama-2
- isipuni sikafulawa wokubhaka;
- 2 wezipuni ze-bran kakolweni;
- 4 wezipuni ze-oat bran.
Zonke izakhi kufanele zihlanganiswa, zifakwe efomini elinamafutha bese zisethelwa kuhhavini osuke usushisa cishe isigamu sehora. Ngemuva kokulungela ukukhipha kuhhavini bese umboza ngesigaxa.
Ngemikhiqizo ye-oat uzodinga:
- 1.5 izinkomishi zobisi olufudumele;
- Amagremu ayi-100 e-oatmeal;
- 2 wezipuni zanoma yiliphi i-oyili yemifino;
- Iqanda eli-1
- Amagremu angama-50 kafulawa we-rye;
- Amagremu angama-350 kafulawa kakolweni webanga lesibili.
Ama-flakes afakwe ubisi imizuzu eyi-15 ukuya kweyi-20, amaqanda nebhotela kuxutshwe nawo, bese kuba nengxubevange kakolweni nofulawa we-rye kuhlanganiswa, inhlama ifakwe Konke kudluliselwa kwifomu, enkabeni ye-bun kwenziwa indawo yokuqothula, lapho udinga ukubeka khona imvubelo eyomile kancane. Ngemuva kwalokho ifomu lifakwa emshinini wesinkwa bese libhakwa amahora angama-3.5.
Ukwenza i-buckwheat bun, udinga ukuthatha:
- Amagremu ayi-100 kafulawa ocwebezelayo, ungawupheka ngokwawo ngokubhekisisa ku-grinder yekhofi ejwayelekile;
- Amagremu angama-450 kafulawa kakolweni webanga lesibili;
- 1.5 izinkomishi zobisi olufudumele;
- 0.5 izinkomishi kefir;
- 2 wezipuni zemvubelo eyomile;
- isipuni sikasawoti;
- 2 wezipuni kawoyela yemifino.
Okokuqala, ufulawa wenziwa ngofulawa, imvubelo nobisi, kufanele kushiywe imizuzu engama-30-60 ukuze ukhuphuke. Ngemuva kwalokho engeza izingxenye ezisele bese uhlanganisa kahle. Ngemuva kwalokho shiya inhlama ukuba ikhuphuke, lokhu kungenziwa ngaphakathi endlini noma ukufaka isikhunta emshinini wesinkwa onombuso othile wokushisa. Ngemuva kwalokho ubhake imizuzu engaba ngu-40.
Iresiphi yevidiyo:
I-Muffin Harm
Imikhiqizo yeflour, okumele ingafakwa ngokuphelele ekudleni kweziguli ezinesifo sikashukela, i-khekhe nazo zonke izinhlobo ze-confectionery kafulawa. Lokhu kuchazwa iqiniso lokuthi ukubhaka kubhakwe kusuka kufulawa we-premium futhi kuqukethe inani elikhulu kakhulu lama-carbohydrate angagaywa kalula. Ngokuvumelana nalokho, inkomba yakhe ye-glycemic iphezulu kakhulu, futhi lapho kudliwa i-bun eyodwa, umuntu uthola isilinganiso soshukela cishe njalo ngeviki.
Ngaphezu kwalokho, ukubhaka kuqukethe ezinye izinto eziningi ezithinta kabi isimo sikashukela:
- imajarini;
- ushukela
- flavourings kanye izithasiselo;
- izihlungi ezimnandi nezinto.
Lezi zinto azigcini nje ngokwanda ushukela wegazi, kodwa futhi nokwanda kwe-cholesterol, okuholela engcupheni yokuba nezifo zenhliziyo, kushintsha ukwakheka kwegazi futhi kungadala ukungezwani komzimba.
Ukusetshenziswa kwezithasiselo zokwenziwa kuholela ekonyuselweni komthwalo esibindini namanyikwe, asivele ehlupheka kwabanesifo sikashukela. Ngaphezu kwalokho, baphazamisa uhlelo lokugaya ukudla, lubangele ukushaya kwenhliziyo, lubambe futhi lube nokuqhakaza, ngokuvamile lubangela ukungahambi kahle.
Esikhundleni samakhekhe amnandi, ungasebenzisa amakhekhe akho amahle:
- izithelo ezomisiwe;
- i-marmalade;
- uswidi;
- amantongomane
- amaswidi kashukela;
- i-fructose;
- ushokoledi omnyama;
- Izithelo ezintsha
- imigoqo yokusanhlamvu ephelele.
Kodwa-ke, lapho ukhetha i-dessert, kufaka phakathi izithelo, abanesifo sikashukela kufanele bahlaziye kuqala okuqukethwe ushukela kubo, futhi bakhethe labo lapho buncane khona.
Ukudla isinkwa sabantu abanesifo sikashukela kuyinto ejwayelekile. Ngemuva kwakho konke, lo mkhiqizo ucebile kakhulu ezintweni ezilusizo. Kepha akuzona zonke izinhlobo zezinkwa ezingadla iz Diabetes, kudingeka zikhethe izinhlobo lapho okuqukethwe kwama-carbohydrate angagijimisi kuncane, futhi amaprotheni wemifino kanye nemicu ephakeme. Isinkwa esinjalo sizokulethela inzuzo kuphela futhi sizokuvumela ukuba ujabulele ukunambitheka okumnandi ngaphandle kwemiphumela.
