Izaqathe imifino enempilo enomsoco futhi enomsoco. Uyindwendwe evamile etafuleni le-gourmet kanye nezinyosi elimnandi, inkosikazi enentshiseko nomfazi osemusha, olandela umdwebo wakhe. Kodwa abantu abanesifo sikashukela bambheka ngokucophelela: ngeke kube buhlungu yini?
Lesi sihloko sibheka umbuzo wezinzuzo nezingozi zezaqathe zesifo sikashukela, futhi sinikeza ezinye zokupheka okumnandi kulezimpande.
Inani lokudla okunomsoco kanye ne-glycemic index (GI) yezinqathe ezibandayo nezibilisiwe
Ukudla okunempilo ngesifo sikashukela kugcwele imiphumela. Isiguli kumele sinamathele ekudleni okwenzelwe yena, landela izinga lokushukela egazini. Ukutholakala kwama-carbohydrate ezinqoleni (6.9 g) nge-100 g yomkhiqizo ulingana 1 ithisipuni yeshukela nesitashi (0.2 g) ye-100 g efanayo nokungabaza okuzuzisa lokhu okuyimifino yokudla kwesifo sikashukela.
Kodwa ungakhohlwa mayelana nokuba khona kokwakheka kwe-karoti fiber yokudla (2.4g per 100g wezimpande). Banciphisa ukuncipha kwe-glucose egazini.
Kungenzeka yini ukuthi abantu abanesifo sikashukela badle, ngesiphi isimo futhi ngani?
Ngesifo sikashukela, izaqathe azikwenzeka kuphela kodwa zidingekile, kuphela ngaphansi kwemingcele efanele. Kubalulekile ukwazi ukuthi iningi lalo kumele lidliwe eluhlaza, ngoba inkomba ye-glycemic iyancipha.
Ama-karoti angakwazi futhi afakwe kwi-saladi. Ihlanganiswe ne:
- anyanisi;
- imifino;
- ithanga;
- u-squash;
- isithombo;
- utamatisi;
- ikholifulawa kanye neklabishi omhlophe.
Isaladi idinga ukugcwaliswa ngamafutha emifino.
Kubalulekile ukwazi lokho ngesifo sikashukela, izaqathe zaseKorea zivinjelwe ngokuqinile ngenxa yeziqholokufakwe kulesi sidlo. I-carrot ephuzi ehlanzekile idliwe izikhathi ezimbili ngesonto.
Kodwa ungayeki emthonjeni, ukwelashwa okushisayo odlule. Amaqathe angabiliswa, aphekwe, aphekwe futhi afakwe emafutheni omifino. Ngesikhathi esifanayo, inani lomkhiqizo odliwe kufanele linciphise ngenxa yokwanda kwenani le-glycemic. Kodwa inani lama-antioxidants landa ngama-35%.
Abapheki besifo sikashukela kufanele balalele iseluleko sabanikazi bokudlafuthi futhi ulandele imithetho yokupheka izaqathe, ukuze udoti olune-orange lube oluhlwabusayo kuphela, kodwa futhi luwusizo.
- Imifino yomsuka kumele ibe yintsha.
- Ubilise noma ubhake kufanele kube ku-peel.
- Izaqathe ezifusiwe nezinyosi kufanele zihlangane nezinhlobo ezinomzimba zenyama noma inhlanzi.
- Ubude bokunakekelwa kokushisa akuncane.
- Ukuze uthole ama-stewing kanye nokuthosa, izaqathe akufanele zihanjiswe, ngoba imifino ilahlekelwa izindawo zayo ezizuzisayo.
- Ngesifo sikashukela sohlobo 1 Ungadla izaqathe zonke izinsuku eziluhlaza 100 g ngosuku. Uma kukhona isifiso sokupheka isidlo semifino yezimpande, inani lalo kufanele lihliswe libe ngu-75 g.
- Nge-type 2 yesifo sikashukela Kunconywa ukuba udle izaqathe ezingaphezu kuka-200g ngosuku. Iziguli ezingama-80 ezinalezifo zesifo sikashukela zihlushwa ukukhuluphala futhi zidinga ukudla okunomsoco nokuphansi kwekhalori. 100 g izaqathe iqukethe 32 kcal kuphela.
Izinzuzo kanye nokulimala kwemifino
Izakhiwo eziwusizo neziyingozi zama-izaqathe zingahlukaniswa ngezigaba ezimbili:
- Okuvamile kuzo zombili izinhlobo zesifo sikashukela.
- Kuye ngohlobo lwesifo sikashukela.
Kungakhathaliseki uhlobo lwesifo
- Thuthukisa ukugaya nokugaya umzimba.
- Ukwandiswa kwezinto ezibonakalayo.
- Ukuqinisa umkhuhlane.
- Ukuhlanza umzimba wezinyosi.
- Ukuchitha ama-depository cholesterol.
- Ukumiswa kwezitshalo zokuqothulwa noma isifo sohudo.
- Ukwehlisa amathuba okuba nomdlavuza.
- Ukuphulukisa izilonda esikhumbeni.
Ukusetshenziswa ngokweqile kwemifino kunemiphumela emibi.:
- isisu sithukuthele;
- ukulayisha esibindi, okuyinto engozini kumguli onesifo sikashukela.
Ngohlobo 1 no-2
With isifo sikashukela mellitus uhlobo olulodwa ukusetshenziswa of izaqathe:
- Siza ukunciphisa ukukhathala.
- Ilawula umzimba we-fat metabolism kumaseli.
- Ivuselela umzimba nge potassium, selenium, zinc, calcium kanye ne-magnesium, amavithamini eqembu B, PP, C, E, K.
- Kushukumisa umsebenzi we-pancreas obangela ukukhiqizwa kwe-insulin.
Ukulimala ekudleni imifino yezimpande - ukwanda okweqile kwe-ushukela wegazi, ngenxa yokudla okungavamile kwamaqathe.
Uhlobo lwesifo sikashukela sesi-2 lubangela izinkinga zesisindo. Isiguli sinqunywe ukudla okuqinile. Kodwa embuzweni ukuthi ungadla izaqathe noma cha, odokotela basabela kahle. Izinzuzo izaqathe ziyabonakala: imifino enhle, kodwa ephansi yekhalori izothatha indawo yesifo sikashukela ibe yinto efiselekayo, kodwa izidlo ezingavunyelwe.
Imikhawulo nokuphikisana
Naphezu kwezakhiwo zayo ezizuzisayo, kunezilinganiso zesifo sikashukela kokubili izinhlobo zokuqala nezibili, okufanele zilandelwe ngokuqinile. Njengoba imvelo ngayinye ihlukile, isifo sikashukela kufanele sixoxe nomuntu odlayo. Xoxa naye zonke izinkolelo zokudla.
Kodwa emuva emuva isanqante. Imifino kufanele isuswe ekudleni lapho:
- ukuvuvukala emathunjini amancane;
- isisu nesisu sesibili;
- ukutholakala kwezinso zezinso kanye nesisu somzimba.
Futhi ukusetshenziswa ngokweqile kwama-izaqathe kubangela ukuhlanza, ukulala, ukugula, ukukhanda ikhanda futhi kungabangela ukuphendula kwe-allergen.
Imigomo Yokusebenzisa
Isifo sikashukela sinconywa ukuba sidle imifino ehlathini eluhlaza, ebhakabhakeni noma ephekwe ezitsheni zabo, eziphethwe futhi ezithosiwe. Ngalokhu izaqathe eziningi kufanele zidliwe eluhlaza. Kufanele ihlanganiswe neminye imikhiqizo evunyelwe ukusetshenziswa.
- Ngesifo sikashukela sohlobo 1 kufanele isetshenziswe okungaphezu kwama-100g we-izaqathe eluhlaza ngosuku, noma i-75g abilisiwe.
- Nge-type 2 yesifo sikashukela impande ingadliwa kufika ku-200 g ngosuku.
Ungadli ngaso leso sikhathi ingxenye yonke yezinqathe. Kufanele isakazwe usuku lonke.
I-Carrot Juice Nezifo
IJarrot juice iyindawo yokugcina yangempela yamavithamini namaminerali. Ngolunye uhlobo lwesifo sikashukela, ungasebenzisa 1 indebe (250g) wejusi ngosuku. Ngohlobo lwesibili, kufanele udakwe ngamanzi ahlanjululwe 1: 1.
Izinzuzo:
- iqukethe amavithamini nezakhi zokulandelela;
- ilawula amazinga kashukela egazini;
- kuqinisa isimiso somzimba;
- ithuthukisa amehlo.
Uma usebenzisa kabi ijusi lesanqante, imiphumela emibi ivela:
- ukunxanxathela, ukwehliswa, ikhanda;
- ukukhushulwa kwezifo ezingapheli zendlela yokugaya ukudla;
- ukuphuza kwamazinyo, isikhumba sezinyawo nezindwangu.
Izakhiwo ezizuzisayo zejuroti juice ziyokwanda uma uzixuba ngamanzi wezinye imifino noma izithelo ezivumelekile. Kufanele kukhunjulwe ukuthi Ijusi elisha elinyanyisiwe kusuka izaqathe ezincane nezinempilo liphulukisa ngempela.. Sidonsa imifino ehlathini esihlahleni, siphendulela u-pulp owamukeliwe nge-gauze bese ucindezela ngokucophelela. Uma kukhona i-blender - umsebenzi ulula.
Ukupheka okuwusizo
Lemon entsha
Izithako:
- 1 lemon;
- 200 ml of juice isobho;
- 250 ml amanzi;
- ice cubes;
- sweetener.
Indlela yokupheka:
- Sika lemon ngesigamu bese ucindezela ijusi.
- Hlanganisa ama-rind kanye nama-remnants of the pulp, bese uwafaka emgodini ogobile, uthele amanzi abandayo phezu kwawo. Letha emathumba phezu komlilo ophakathi bese uvumele ukupholisa.
- Bese uhamba ngokusebenzisa i-gauze egoqwe ngeziqephu eziningana, engeza isanqante nejusi likalamula, uthele ku-sweetener bese uxuba kahle.
- Isiphuzo esilungele uthele emabhodini eglasi, engeza ama-ice cubes bese usebenza etafuleni.
With isilimo esidliwayo esinamagatsha anamanzi nesipinashi
Izithako:
- Isixuku esincane sesipinashi;
- Isanqante esiphakathi;
- 2 izihlahla ze-celery;
- 1 apula eluhlaza.
Geza, ikhasi, nquma, uhlanganise bese ucindezela izithako.
Ikhukhamba isiphuzo
Izithako:
- izaqathe - ama-5 ama-pcs .;
- I-asparagusi iklabishi - iforaki elilodwa;
- Amaqabunga e-lettuce 3-4;
- ikhukhamba - ama-2 ama-pcs.
Lesi siphuzo singadakwa esiswini esingenalutho. Lulungiswe njengangaphambili.
Khumbula: isifo sikashukela asiwona umusho. Uma ulandela izincomo zezidakamizwa, uhola impilo enempilo futhi ube nethemba - impilo yakho iyogcwala injabulo nokumangala okumangalisayo. Itafula lokudla lingafanele futhi lifanele libe lihlukile futhi elihlwabusayo.
