UKUDLA: ITHEBULA LE-9 YESIFO SIKASHUKELA

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Njengoba isifo sikashukela sihlotshaniswa nokulimazeka kwe-carbohydrate metabolism emzimbeni, kuphakelwa ukudla okukhethekile kweziguli.

Isifo sikashukela sidinga ukudla okulinganiselayo okwenza umzimba ube nama-carbohydrate kanye namafutha emzimbeni. Ngale njongo, kwenziwa isidlo sezokwelapha, esakhiwa yi-Pevzner yezokwelapha ngekhulu leminyaka elidlule.

Izimiso eziyisisekelo zokudla

Ukwelashwa kwanoma yiluphi uhlobo lwesifo sikashukela kusho ukudla okukhethekile.

Imigomo ibonakala ngayo:

ukudla ushukela okulinganiselwe kanye nama-carbohydrate abizwa ngokuthi “okusheshayo” ngenxa yengozi enkulu yokuphelelwa yisifo sikashukela;
kusungulwa imvelo yokusetshenziswa kwamanzi (amalitha 1.5 ngosuku), ukuntuleka kwamanzi ngokweqile kugcwele ukuvela komthamo;
imodi yamandla isethiwekuhilela ukudla okwenziwe ngengqephu phakathi kosuku ngezingxenye ezincane (izidlo ezi-5 ngosuku);
inani elilinganayo lamaprotheni, ama-carbohydrate, amafutha angena emzimbeni asungulwa;
ukudla okuthosiwe kuyasuswa ekudleni kwansuku zonke, okuphekiwe bese kubhakwa ukudla kuvunyelwe;
usawoti uyaqedwa ekudleni, okuthinta kabi izinso futhi ugcine amanzi;
ukudla kufanele kufudumezwe kuze kufike okungenani ku-15⁰C, uvunyelwe ukushisa ukudla kube ngu-65⁰C;
ukuze ugweme ukukhohlisa kwe-hypoglycemic, isiguli sidinga isidlo sasekuseni esiyimpoqo, esithathwe ngaphambi kokujova kwe-insulin;
Ukudla okungu-9 akubandakanyi ekudleni kwesifo sikashukela sanoma yiluphi utshwala ngenxa yama-carbohydrate agaya kalula ukudla aqukethe kuwo;
ukudla kufanele kube ne-fiber.

Kuhlobo lwesifo sikashukela sohlobo II, ukudla okune-khalori okuncane okucebiswe ngamavithamini. Ngekhilogremu ngayinye yesisindo kufanele ibe ngu-25 kcal. Nge-Type I sikashukela, ukudla okune-khalori ephansi (kufika ku-30 kcal nge-1 kg yesisindo).

Yini engingayidla?

Ngesifo sikashukela, ukusetshenziswa kwemikhiqizo kuvunyelwe:

ithanga
isitshalo seqanda
ama-apula ngezithelo ze-citrus;
isinkwa esimnyama nge-bran;
inyama ngaphandle kwamafutha (i-veal, inkukhu, i-turkey);
ubisi olunamafutha amancane;
imikhiqizo yobisi enokuqukethwe okuncane kwamafutha noshizi wekotishi;
ama-currants, ama-cranberry;
ushizi ngaphandle kosawoti nezinongo;
isobho kwimifino;
izinhlanzi ezikheniwe kushukela wazo uqobo;
imifino ehlukahlukene ngezindlela ezibhakiwe, ezintsha, ezibilisiwe (u-squash, u-squash, iklabishi, upelepele obomvu wama-saladi, isitshalo seqanda, ukhukhamba);
wazonda umhluzi wenyama;
soya;
inhlanzi enamafutha amancane (i-cod, zander, perch);
iphalishi kusuka ku-oatmeal, i-buckwheat, ibhali;
isiphuzo sezithelo ngaphandle koshukela;
umvimba wokudla;
amaprotheni amaqanda (avunyelwe ukungadli izikhathi ezingaphezu kwezingu-2 ngosuku ngendlela ye-omelet);
ibhotela ngaphandle kosawoti;
jelly;
ikhofi ebuthakathaka netiye elinoshukela;
uwoyela wemifino (wokugqoka amasaladi).

Ngemininingwane eminingi mayelana nokudla kwabanesifo sikashukela kokuqukethwe kwevidiyo:

Yini ongayidli?

Ukudla inombolo 9, njengezinye izinhlobo zamatafula kashukela, kweqa lokhu kudla okulandelayo ekudleni kweziguli:

iningi lamasoseji;
izinhlobo ezahlukahlukene zamaswidi nama-dessert (amakhekhe, amaswidi, amakhekhe, u-ayisikhilimu);
izinhlanzi ezinamafutha;
ushizi we-cottage shizi;
ama-khekhe avela khekhe khukhu, ukhokho;
inhlanzi ezithobekile ngebhotela;
ihansi, inyama yedada;
izitsha ezikheniwe;
ushukela
imayonesi;
amagilebhisi, ithini lamabhanana, ubhanana, omisiwe notshani;
isobho sobisi;
isobho elinothile;
amasoseji anosawoti nososo ngamafutha;
ingulube enamafutha;
isitshulu;
noma yikuphi ukudla okubhemayo;
ama-marinade;
amanzi acwebezelayo;
umpe, izijusi;
iziphuzo ezidakayo;
kvass;
isinkwa esimhlophe;
ihhashi;
lwesinaphi;
ushizi onosawoti;
ushizi oqoshiwe.

Ukuvunyelwa Ngokwesiko Ukudla

Ukudla okusethwe kwabanesifo sikashukela kufaka ukudla okuvunyelwe nokungavunyelwe kuphela, kepha nokudla okuvunyelwe ngokwesimo.

Imikhiqizo yayo ingadliwa yiziguli ezinesifo sikashukela, kepha ngamanani amancane.

Imikhiqizo eyamukelwa ngokwesimo sikashukela ifaka:

amazambane
ilayisi nezitsha eziqukethe;
isikhupha seqanda (sivunyelwe ukusebenzisa i-yolk engaphezulu kwe-1 kanye ngeviki);
ama-beet;
okusanhlamvu kokudla okusanhlamvu;
izaqathe;
I-pasta
Ubhontshisi nezinye izinhlobo zemidumba (ubhontshisi, uphizi);
isibindi;
ingulube ebambile;
ulimi
uju;
ukhilimu, ukhilimu omuncu;
ubisi
semolina;
u-herring ofakwe emanzini;
ibhotela ngaphandle kosawoti;
ushizi wekotishi onamafutha amancane;
iwundlu;
amantongomane (hhayi ngaphezu kwama-50 g ngosuku);
abapheki.

Imenyu eyisampula yeviki

Ukudla okwenziwe nguPevzner kuqukethe iqoqo lezitsha ezidingekayo ezigulini ezinesifo sikashukela ekunakekelweni kwempilo okujwayelekile.

Ithebula lemenyu ejwayelekile yansuku zonke:

Usuku lweviki	Imenyu
Usuku lweviki	Isidlo sasekuseni sokuqala	Ibhulakufesi lesibili	Isidlo sasemini	Itiye eliphakeme	Ukudla kwakusihlwa
UMsombuluko	Ushizi wekotishi onamafutha amancane kanye nomhluzi we-rosehip	USour Berry Jelly, Owolintshi	Iklabishi leklabishi, isitshulu ngaphandle kwamafutha nemifino, i-compote yezithelo eyomile	Umhluzi weRosehip	Inhlanzi enamafutha aphansi, i-vinaigrette kawoyela kashizi we-sunflower, isitshalo seqanda esisetshenzisiwe, itiye elingafakiwe
NgoLwesibili	Isaladi lezithelo elingafakwanga nge yoghur enamafutha aphansi njengokugqoka	I-omeledte yeqanda enziwe ngamabele, itiye eliluhlaza enama-crackers	Isobho esilula semifino, i-buckwheat enesibindi sesibindi, ikofi ngaphandle koshukela no-ukhilimu onamafutha amancane	Ijelly engaphendulwanga, izingcezu ezi-2 zesinkwa esinsundu	Izinyosi zenyama yenkomo ngemifino edliwayo, itiye elingafakiwe
NgoLwesithathu	I-Cottage Cheese Casserole	Amawolintshi amancane amabili	Isobho seklabishi, ambalwa amaqebelengwane enhlanzi, isithelo esidliwayo esinoshukela, imifino embalwa emisha	Iqanda elilodwa elibilisiwe	Ama-cutlets amancane amabili wesitshudeni, iklabishi elihanjisiwe
Lwesine	Itiye elingenawo ushukela nocezu lwe-apula charlotte	Ushizi ophansi wekotishi, isaladi lezithelo	Umhluzi wemifino, ilayisi emnyama enesibindi senkukhu, itiye eliluhlaza	Isaladi yemifino	Isitshalo seqanda esisikiwe (inkukhu eyosiwe njengokugcwaliswa), ikofi ngaphandle koshukela no-ukhilimu onamafutha amancane
NgoLwesihlanu	I-Cottage shizi isouffle ngezithelo ezomisiwe	Itiye elimnyama elingafakiwe ne-zucchini	Isobho nge-nokunye okufana nokolweni, iklabishi kudonswa ku-utamatisi usoso, ikofi enobisi olunamafutha amancane	Isaladi Yezithelo, Itiye Elimnyama Elingaxhunyiwe	Pike ebilisiwe ngemifino ethosiwe, itiye
NgoMgqibelo	Iporridge kusuka kunoma yikuphi okusanhlamvu ngokufakwa kwe-bran, 1 iparele elincane	Iqanda elibilisiwe-elibilisiwe, isiphuzo sezithelo esingafakiwe	Isitshulu esinemifino enenyama ngaphandle kwamafutha	Izithelo ezimbili zohlu oluvunyelwe	Isaladi ngemifino eboshiwe ne-mutton enamafutha amancane
ISonto	Ushizi wekotishi owenziwe ushizi we-cottage shizi ophansi, amajikijolo amasha	Inkukhu ethosiwe	Isobho elinemifino, i-goulash yenkomo, ezinye cucar zucchini	Isaladi le-Berry	I-Steamed Shrimp, Ubhontshisi Obilisiwe

Imenyu ethuliwe iyisibonelo. Lapho ngamunye ehlanganisa ukudla kwansuku zonke, isiguli kufanele siqondiswe ngumthetho: phakathi nosuku, inani elifanayo lamaprotheni, amafutha nama-carbohydrate kumele lingene emzimbeni wakhe.

Ukudla kwe-Pevzner okwakakhiwa ngekhulu leminyaka elidlule maqondana nokudla kwabanesifo sikashukela (ithebula 9) akukaze kulahlekelwe ukufana okwamanje. Umuthi wanamuhla ususelwa kwimininingwane yocwaningo ngomphumela wokondleka okufanelekile kokujwayelekile ushukela wegazi kubantu abanesifo sikashukela.

Ochwepheshe banamuhla baphawula ukutholakala kwemikhiqizo efakiwe ekudleni. Ucwaningo lukhombisa ukusebenza kahle kokudla kwePoevsner kwamazinga we-glucose ejwayelekile. Ukudla kunomthelela ekulahlekelweni kwesisindo okukhulu futhi kukhonjiswa ezigulini ezinesisindo somzimba ngokweqile.

Ochwepheshe abaningi baphawula ukuthi njengokuqeda kokudla okunjalo, ukungabekezeleli kwabo kwezinye iziguli ngenxa yomkhawulo omkhulu ekudleni kwabo kwansuku zonke kwama-carbohydrate alula.

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