Aliyense wodwala matenda ashuga mwachinsinsi amafuna kudziwa kuti pali maswiti amatsenga a odwala matenda ashuga omwe amatha kudya mopanda malire motero amalimbikira kufunsa wosaka funso kuti adziwe kuti ndi maswiti ati omwe angadye ndi shuga. Kukakamizidwa kukhumudwitsa. Pali maluso omwe amafunikira kukana kwathunthu zakudya zomwe zimakhala ndi chakudya, kapena zina zomwe zimaloleza kugwiritsa ntchito zakudya zamafuta, koma zochulukirapo. Maswiti amatsenga kulibe.
Choyamba, ndiroleni ndikumbukire mwachidule chomwe shuga ndi zomwe zimachitika ngati wodwala matenda ashuga amadya. Pafupifupi zinthu zonse za confectionery zimakhala ndi shuga wambiri, kapena sucrose, yomwe ikasweka mthupi, imasweka kukhala fructose ndi glucose. Glucose imakonzedwa pokhapokha ngati pali insulini, ndipo popeza mulibe insulin m'thupi, pamakhala kuchuluka kwa glucose m'magazi. Ichi ndichifukwa chake pamafunika kuchepetsa kugwiritsa ntchito maswiti.
Zomwe zimaloledwa komanso zoletsedwa kwa odwala matenda ashuga omwe amadalira insulin
Matendawa amadwala matenda a shuga a insulin, kapena matenda a shuga 1, ndiye ovuta kwambiri komanso ovuta kwambiri pankhani ya zakudya. Popeza insulin sikuti imapangidwa ndi thupi ndi mtundu uwu wa matenda ashuga, kumwa kwina kulikonse kwamankhwala kumakhudza shuga. Chifukwa chake, ndi matenda amtundu wa 1 shuga, makamaka ndi shuga wamagazi ambiri, simungathe kudya chilichonse chomwe chili ndi chakudya chamagulu ambiri. Zinthu zonse za ufa ndizoletsedwa. Ichi ndi pasitala, ophika mkate, ndi zina zambiri - confectionery. Mbatata, zipatso zotsekemera, wokondedwa. Chiwerengero chochepa cha beets, kaloti, zukini ndi tomato ndizololedwa. Zinthu zamkaka zomwe zimakhala ndi mafuta oposa 4%, chimanga ndi nyemba. Ndipo zowona, kudya kwambiri nkovomerezeka.
Ngati nkotheka kutulutsa shuga m'magazi, ndiye kuti mutha kulipira ngongole zina poyerekeza ndi zinthu zomwe zili pamwambazi.
Muyeneranso kuchepetsa maswiti amtundu wa shuga. Thupi limatulutsa insulini, koma limawonongeka mwachangu, osakhala ndi nthawi yopanga glucose yemwe amalowa mthupi.
Zakumwa zoledzeretsa, zakumwa zoziziritsa kukhosi, ndi zina zotere sizimachotsedwa kwathunthu ku zakumwa zoledzeretsa. Pali choletsa pazakumwa zina:
- zakumwa zoledzeretsa - zosaposa 50ml patsiku,
- vinyo (wosasankhidwa) - 100 ml,
- mowa - 250-300.
Pogwiritsa ntchito zakudya zina zopatsa mphamvu komanso maswiti a shuga, wodwalayo ayenera kuyang'anira kuchuluka kwa shuga m'magazi. Mutha, inde, kumwa tiyi wokoma, ndi supuni zitatu za shuga wotsekemera kapena supuni ya uchi, kenako ndikuchepetsa shuga ndi mankhwala apadera ochepetsa shuga, kapena kubaya jakisoni wa insulin iwiri. Koma mutha kuthana ndi vuto lanu pakudya, kugwiritsa ntchito mankhwala munthawi zina. Ndizothandiza pamakampani opanga mankhwala omwe odwala amagwiritsa ntchito mankhwala ambiri momwe angathere.
Anthu omwe amakonda kugwiritsa ntchito mankhwala osokoneza bongo ayenera kukumbukiridwa kuti mankhwala aliwonse ali ndi zotsatira zoyipa zomwe zimapangitsa kuti thupi lizidwala. Zakhala zikudziwika kwa nthawi yayitali kuchokera kwa aliyense kuti chowonadi chimapezeka kuti mankhwala amathandizira anzawo ndi kulumala wina. Chifukwa chake, ndibwino kupewa mafuta owonjezera, omwe samapereka phindu lililonse.
Koma kukana kwathunthu maswiti kumatha kupangitsa wodwalayo kukhala m'mavuto, makamaka popeza maswiti amachititsa kupanga mahomoni achisangalalo - serotonin.
Njira imodzi ndikuwonjezera m'malo mwa shuga.
Kodi ndingapeze nawo maswiti a shuga? Muyenera kuyankha funsoli. Mverani nokha, onetsetsani kuti mwadwala mukatha kudya zakudya zokhala ndi zomanga thupi, ndipo mumvetsetsa zomwe mungadye, kuchuluka kwake, komanso komwe kungakhale kwanzeru kukana.
Zomakoma
Mwachilengedwe, pali zinthu zokoma zomwe zingalowe m'malo mwa odwala matenda ashuga. Zinthu zina zimapangidwa pansi pamafakitale.
Pangani
Fructose ndi amodzi mwa magawo a shuga. Imapezeka pafupifupi zipatso zonse.
M'mafakitale, fructose amachokera ku beets ndi nzimbe. Zachidziwikire, mu mawonekedwe ake oyera amatha kugwiritsidwa ntchito ndi anthu odwala matenda ashuga m'malo mwa shuga, koma kuchuluka kwa fructose muzakudya za tsiku ndi tsiku sikuyenera kupitirira 50 g.
Xylitol
Xylitol ndi chinthu chopangidwa ndi chilengedwe. Ngakhale thupi la munthu munthawi ya metabolism limatulutsa mpaka 15 g ya xylitol patsiku. Vutoli ndi mowa wa polyhydric crystalline, wofanana ndi kukoma kwa shuga. Amatchedwa shuga wa birch, mwachidziwikire chifukwa ndi chinthu ichi chomwe chimapatsa kukoma kwa birch. Mukugulitsa chakudya, xylitol amalembetsa ngati chakudya cha E967.
Sorbitol
Sorbitol ndi mowa. Mwachilengedwe, amapezeka muzomera zapamwamba, mwachitsanzo, mu zipatso zamiyala, algae. M'mafakitale, amapangidwa kuchokera ku glucose. Amagwiritsidwa ntchito ngati sweetener kwa odwala omwe ali ndi matenda a shuga, kunenepa kwambiri. Acetylsalicylic acid amapangidwa kuchokera ku sorbitol. Sorbitol amadziwika ngati chowonjezera cha chakudya cha E420.
Xylitol ndi sorbitol zimawonjezeredwa ku chokoleti ndi maswiti a zipatso, marmalade, ndi confectionery. Maswiti otero amaloledwa kwa odwala matenda ashuga, koma pang'ono.
Glycerrhizin kapena muzu wa licorice wokoma
Licorice imamera kuthengo, chomera chomwe chili ndi zothandiza zambiri. Licorice siinatchulidwe mwangozi kuti chomera ichi - chifukwa cha kukoma kwake kochokera muzu wake wokhala ndi glycerrhizin, chinthu 50 pabwino kuposa shuga wokhazikika. Chifukwa chake, muzu wa licorice ukufunikira pakati pa ma confectioners. Pamapaketi, zomwe glycerrhizin zomwe zili m'zinthuzo zitha kulembedwa ngati E958. Kumbukirani nambala iyi ndipo musachite manyazi ndi malonda omwe ali ndi chakudya ichi, monga matenda. Komabe, ndibwino kukhala ndi matenda ashuga mumizu yanu yoyang'anira nduna.
Ngati mukudziwa kuti licorice ikukula m'dera lanu, mutha kuwabzala pamunda osati m'mundamo. Kukunani mizu 1-2 kuthengo mu nthawi yophukira ndikugawa muzu m'magawo angapo, pangani gawo pamunda wanu. Zowona, licorice amaopa chisanu, motero ndibwino kuphimba pansi komwe yabzalidwa ndi kanema. Njira ina ndikugula mbewu za licorice ndi chomera mu kasupe ndi nthanga.
Ngati simungathe, koma ndikufuna
Jam, komabe, imatsutsana mu shuga. Koma mutha kulimbikitsa kupanikizika kwa odwala matenda ashuga, ndi maswidi ena, okonzedwa mwanjira yapadera. Zitha kupangidwa kuchokera ku sitiroberi, raspberries, yamatcheri, yamatcheri, apricots, plums. Pa 1 kg ya shuga, 4 kg ya zipatso kapena zipatso amatengedwa. Zipatso zimadzazidwa ndi shuga m'mbale momwe zimaphikidwira ndikusiyira kwa maola 3-4 mpaka madziwo atuluke. Madziwo akangotuluka, mutha kuyikanso mbalezo ndi chodzaza pakatentha. Kupanikizika sikungawoneke ngati wapamwamba, wonenepa. Theka kapena mbali zitatu za mtsuko udzadzazidwa ndi madzi a zipatso, koma musalole kuti izi zikuvutitseni. Kupatula apo, ndi mankhwala achilengedwe otetezedwa.
Mu kupanikizana uku, shuga ndende ndi yotsika kanayi kuposa wamba. Mavitamini amasungidwa mmenemo, amatha kuchepetsedwa ndikuwapangira nthawi yachisanu zakumwa zabwino, zotsekemera ndi tiyi, kuwonjezera pa kuphika.
Keke Yafupifupi
Keke iyi sikufunika kuphika. Itha kuperekedwa osati kokha kwa wodwala matenda a shuga, komanso yophika mwachangu ngati alendo afika. Chifukwa keke imatengedwa
- 1 chikho mkaka (makamaka mafuta ochepa)
- Paketi imodzi ya makeke apakatikati;
- 150g tchizi chopanda mafuta;
- Mmalo aliwonse a shuga
- Pofuna kununkhira, mandimu pang'ono a ndimu.
Pakani tchizi chofufumitsa bwino kudzera mu sieve. Lowetsani wokoma m'mulomo, ndikugawa m'magawo awiri. Fotokozerani zest ndimu mbali imodzi, ndi vanillin mbali ina. Mukakhala pa tray yoyera, kapena mbale yophika, ikani chigawo choyamba cha ma cookie, omwe ankawawiritsa kale mkaka. Osangochulukitsa kuti makeke asatayike m'manja mwanu. Ikani wosanjikiza wowonda wa kanyumba tchizi ndi zest pa ma cookie. Kenako ikaninso chophimba chophika choviikidwa mkaka, ndi tchizi la kanyumba tchizi ndi vanila. Chifukwa chake, kusintha zigawo, ikani ma cookie onse. Pomaliza, kuphika keke ndi tchizi chotsalira chonse ndikuwaza zinyenyeswazi, zomwe zimatha kupangidwa kuchokera ku ma cookie osweka. Sambani keke yomalizira kwa maola angapo pamalo abwino kuti aphikiridwe.
Dzungu Yophika
Pophika, ndi bwino kutenga dzungu lozungulira. Choyamba, chipewa ndi mchira chimadulidwa, ndipo dzungu limatsukidwa. Pofuna kudzaza muyenera:
- 50-60 magalamu a mtedza uliwonse,
- 2-3 ma sing'anga komanso maapulo wowawasa
- Dzira limodzi la nkhuku
- 1 chikho otsika mafuta kanyumba tchizi
Maapulo ayenera peeled kwa mbewu ndi peel ndi grated pa coarse grater. Mtedza umaphwanyidwa ku crumb yabwino. Tchizi tchizi chimapukutidwa kudzera mu sieve. Kenako maapulo, mtedza umawonjezedwa pa curd, dzira limatsanuliridwa, zonse zimasakanizidwa bwino ndikuyika dzungu. Dzungu limakutidwa ndi chipewa chodula ndikutumiza ku uvuni, komwe limaphikika kwa mphindi 25-30.
Izi maphikidwe atatu ndi gawo lochepa chabe la odwala matenda ashuga. Koma akuwonetsa zomwe anthu odwala matenda ashuga amatha kuchita ndi maswiti, komanso momwe tafotokozerano komanso zakudya zopatsa thanzi zingakhalire.
