Anthu odwala matenda ashuga omwe akufuna kumva bwino ayenera kuyang'anira thanzi lawo nthawi zonse. Chimodzi mwazinthu zofunika kwambiri zomwe zimatsimikizira kuti anthu achifundo azikhala ndi shuga wambiri ndi chakudya chapadera.
Komabe, ndizovuta kwambiri kutsatira zakudya zinazake pamoyo wonse. Kupatula apo, ndizosatheka kuphunzira magulu onse azogulitsa kuti tidziwe momwe zimakhudzira kuchuluka kwa glycemia. Chifukwa chake, odwala matenda ashuga amapatsidwa matebulo apadera omwe amawonetsa index ya glycemic ya chinthu.
Nkhuku ndiye chakudya chomwe amakonda kwambiri odwala matenda ashuga ambiri, koma nkhuku imakhala ndi nkhuku yanji? Ndipo kuphika bwanji kuti kupindulitse odwala matenda ashuga?
Kodi mndandanda wa glycemic ndi chiyani komanso nkhuku ndi chiyani?
GI imawonetsa kuchuluka kwa kuchuluka kwa glucose m'magazi kumawonjezeka mutatha kudya chinthu china. Ndipo kuchuluka kwamtunduwu ndikokwanira, kuchuluka kwa shuga kumadumphira mphindi zochepa mukatha kudya.
Ndi index yotsika, zisonyezo za glycemic zimayamba kuwonjezeka. Pankhani ya index yayikulu ya glycemic, zomwe zimapezeka mumwayi zimawonjezeka mumphindi zochepa, koma opaleshoni yotere sichikhala motalika.
Mlozera wapamwamba wazinthu umatanthawuza kuti umakhala ndi ma carbohydrate othamanga, omwe amachititsa kuti shuga iwonjezeke, zomwe pambuyo pake zimasanduka mafuta. Ndipo zogulitsa zokhala ndi GI yotsika sizingangopatsa thupi zinthu zofunikira, komanso kuzikwaniritsa ndi zopatsa mphamvu pang'onopang'ono zomwe zimapereka ziwalo zonse ndi machitidwe ndi mphamvu.
Ndizofunikira kudziwa kuti index ya glycemic si mtengo wokhazikika. Kupatula apo, chizindikiro ichi chimatengera zinthu zambiri:
- njira yochizira kutentha;
- machitidwe a thupi la munthu (mwachitsanzo, kuchuluka kwa acidity m'mimba).
Mulingo wotsika umaonedwa kuti ndi wofikira 40. Zogulitsa zotere ziyenera kuphatikizidwa muzakudya za munthu aliyense wodwala matenda ashuga. Koma izi zimangogwiritsa ntchito chakudya cha carbohydrate, chifukwa malinga ndi gome yokazinga nyama ndi mafuta anyama GI itha kukhala zero, koma chakudya choterocho, sichingabweretse phindu.
Miyezo kuchokera 40 mpaka 70 ndi avareji. Pankhani ya matenda ashuga komanso koyambirira kwa matenda a shuga a 2, odwala opanda kulemera kwambiri. Zakudya zomwe zili ndi GI pamwambapa magawo 70 ndizopangira mafuta othamanga. Nthawi zambiri mumtunduwu muli ma buns, maswiti osiyanasiyana komanso masiku ndi mavwende.
Pali magome ambiri apadera a GI zizindikiro za zinthu zosiyanasiyana, koma nthawi zambiri pamakhala palibe mndandandandandanda. Chowonadi ndi chakuti bere la nkhuku ndi gawo la chakudya cha mapuloteni, chifukwa chake, index yake ya glycemic sikuti kwenikweni siyiganizira.
Koma muma gome ena, glycemic index ya nkhuku yokazinga imayesedwa motere: 100 g ya mankhwala ili ndi:
- zopatsa mphamvu - 262;
- mafuta - 15.3;
- mapuloteni - 31.2;
- kuchuluka kwathunthu - 3;
- chakudya sichikhala.
Chikuku kuphika pang'onopang'ono
Masiku ano, zakudya zophika mu multicooker zikufunika ndi ambiri odwala matenda ashuga. Izi sizosadabwitsa, chifukwa njira yochepetsera chakudya iyi imakuthandizani kuti musunge malo ake opindulitsa, omwe nthawi zambiri amatayika pokonza kapena kuphika. Kuphatikiza apo, mu chipangizo chakhitchini ichi mumatha kuphika osati chachiwiri, komanso mchere kapena supu.
Inde, pophika pang'onopang'ono, nkhuku imapatsidwanso ndikuwiphika. Ubwino wa owiritsa owirikiza ndikuti nyama momwemo imaphika mwachangu, pomwe imakhalabe yowuma. Nayi imodzi mwazophikira nkhuku zotentha. Choyamba, nkhuku imakonkhedwa ndi mchere, basil ndikuwazidwa ndi mandimu.
Muthanso kuwonjezera kabichi wosankhidwa, kaloti wosachedwa, kenako ikani zosakaniza zonse mu mbale ya multicooker. Kenako muyenera kukhazikitsa njira yophikira ya phala kapena kuphika. Pambuyo mphindi 10, tsegulani chivindikiro mosamala ndikusakaniza zonse.
Chinsinsi china chomwe mungagwiritse ntchito ngati muli ndi matenda ashuga ndi msuzi wa nkhuku ndi masamba. Pophika, mungafunike bere la nkhuku, kolifulawa (200 g) ndi mapira (50 g).
Choyamba muyenera kuphika msuzi ndikuphika grits. Pafupifupi ndi poto muyenera kudutsa anyezi, kaloti ndi kabichi mu maolivi kapena mafuta opaka. Kenako chilichonse chimasakanikirana, chimatsanuliridwa mumbale ndi mphodza mpaka kuphika.
Kuphatikiza apo, pophika pang'onopang'ono mutha kuphika masikono okoma. Kuti muchite izi, muyenera izi:
- anyezi;
- bere la nkhuku;
- mafuta a azitona;
- champignons;
- tchizi chamafuta ochepa;
- tsabola ndi mchere.
Choyamba, kutsanulira 1 tbsp mu multicooker. l mafuta, ndikukhazikitsa njira "yokazinga". Kenako, anyezi wosankhidwa bwino, bowa umathiridwa mumbale ndikuwotchera pafupifupi mphindi 5.
Pambuyo tchizi chanyumba, tsabola ndi mchere zimawonjezedwa mundawo, chilichonse chimatsekedwa ndi chivindikiro ndikuyika kwa mphindi 10. Falitsa kudzazidwa pambale ndikuzizira.
Khungu limachotsedwa pachifuwa cha nkhuku ndipo filletayo imalekanitsidwa ndi fupa. Zotsatira zake, zidutswa ziwiri zofanana za nkhuku ziyenera kupezedwa, zomwe zimadulidwa m'magawo awiri ndikumenyedwa ndi nyundo.
Pambuyo pa mpira wa cue muyenera kuwaza ndi mchere ndi tsabola. Zodzaza zomwe zidakonzedweratu zimagawidwa pang'onopang'ono pa nyama, kenako zimakhazikitsidwa, zomwe zimakhazikika ndi ulusi kapena mano.
Kenako, masikono amatsitsidwa mumbale ya chipangizocho ndikuyika "kuphika" ndikuphika mphindi 30 zilizonse. Zolemba zophika zidzakhala chakudya cham'mawa chabwino kapena nkhomaliro.
Chinsinsi china cha zakudya ndi nkhuku yokhala ndi zukini. Kuphatikiza pazophatikizira zazikulu, mudzafunika mbatata, anyezi, tsabola wa belu, phwetekere, mchere, adyo ndi tsabola wakuda.
Zamasamba zonse zimatsukidwa, kusalidwa ndikudula ndi cube wamkulu. Kenako, ikani anyezi, phwetekere, mbatata, tsabola, zidutswa za nkhuku mumtengo, kutsanulira kapu yamadzi ndikukhazikitsa njira "yodyetsa" kwa mphindi 60. Mapeto ake, zonse zimakonzedwa ndi mchere, tsabola komanso adyo.
Koma sikuti bere lokha lomwe lingaphikidwe pophika pang'ono. Palibe zokoma zochepa zomwe zidzakhale mitima ya nkhuku. M'baleyi muyenera zina zotsatirazi:
- mitima ya nkhuku;
- kaloti;
- anyezi;
- phala la phwetekere;
- mafuta a masamba;
- mbewu za coriander;
- mchere.
Mafuta a maolivi amathiridwa mu mbale yophika ya malt. Kenako ikani mtundu wa "kukazinga" ndikuthira anyezi m'mbale ndi kaloti, omwe amawotchera kwa mphindi 5.
Pakadali pano, mbewu ya coriander ili m'matope. Pambuyo zokometsera izi, limodzi ndi mchere ndi phala lamatumbo zimathiridwa m'mbale.
Kenako, dzazani mitima ndi msuzi kapena madzi ndi mphodza kwa mphindi 40, kukonzeratu pulogalamu "yoyang'anira / nyama".
Mbaleyo ikaphika, imatha kuwaza ndi zitsamba zatsopano, monga cilantro ndi basil.
Njira zophikira za shuga
Zakudya za nkhuku zatsiku ndi tsiku zimatha kuvutitsa aliyense wodwala matenda ashuga. Chifukwa chake, aliyense amene amayang'anira thanzi lake ayesanso zosakaniza zatsopano. Kuti muchite izi, mutha kuphika mbalameyi ndi bowa ndi maapulo. Zakudya izi zonse zimakhala ndi index yotsika ya glycemic.
Kuti muchite izi, mufunika zinthu monga mawere (pamtundu wa 100 g wa zopangira - ma calorie 160, chakudya - 0), apulo (45/11, GI - 30), champignons (27 / 0.1), kirimu wowawasa 10% (110 / 3.2, GI - 30), mafuta a masamba (900/0), anyezi (41 / 8.5, GI-10). Muyenera kukonzekereranso phwetekere, mchere, adyo ndi tsabola wakuda.
Chinsinsi chophikira ndikuti kumayambiriro kwa fillet ndi anyezi odulidwa mutizidutswa tating'ono. Bowa amapatsidwa timiyala tating'onoting'ono. Maapulo amawongolera kuchokera pachimake, peel ndi kudula mu kiyibodi.
Mafuta pang'ono azitsamba amathiridwa mumoto. Mafuta akatentha, nkhuku ndi anyezi zimaphikidwa mmenemo. Atawonjezera ma champignon kwa iwo, atakhala mphindi zingapo apulo, kenako chilichonse chimapatsidwa mphindi zochepa.
Kukonzekera msuzi - phwetekere ya phwetekere imaphikidwa m'madzi pang'ono ndikuphatikizidwa ndi kirimu wowawasa muyezo wofanana. The osakaniza ndi mchere, tsabola ndi kutsanulira limodzi ndi zinthu poto. Kenako chilichonse chimapatsidwa mphindi zochepa.
Komanso, maphikidwe a matenda ashuga amakupatsani mwayi kuti musagwiritse ntchito fillet pophika, komanso chiwindi cha nkhuku. Kuphatikiza apo, kuchokera pamalonda awa mutha kuphika zakudya zokoma ndi zachilendo, mwachitsanzo, chiwindi cha mfumu ndi makangaza.
Kuti muchite izi, muyenera:
- anyezi (zopatsa mphamvu pa 100 g - 41, chakudya - 8,5, GI - 10);
- makangaza (50/12/35);
- chiwindi (140 / 1.5);
- mchere, shuga, viniga.
Chigawo chaching'ono cha chiwindi (pafupifupi 200 g) chimatsukidwa ndikuchidula m'mitundu yaying'ono. Kenako amaikidwa mu poto, kuthiridwa ndi madzi ndi mphodza mpaka kuphika.
Anyezi amalidula pakati mphete ndikuyika mu marinade kwa mphindi 30, lomwe limakonzedwa pamaziko a apulo cider viniga, mchere, shuga ndi madzi otentha.
Pansi pa mbale yosanja anagona wosanjikiza anyezi, ndiye chiwindi. Kuyanjanitsa konse kumakongoletsedwa ndi nthanga zakangaza kucha.
Chakudya china chokoma komanso chopatsa thanzi cha mtundu wa 2 odwala matenda ashuga chimakhala saladi ya nkhuku. Zimakonzedwa pamaziko a anyezi wobiriwira (zopatsa mphamvu pa 100 g - 41, chakudya - 8.5, GI - 10), apulo (45/11, 30), mawere a nkhuku yophika (160/0), nkhaka zatsopano (15 / 3.1 / 20) , tsabola wa belu (25 / 4.7 / 10) ndi yogati yachilengedwe (45 / 3.3 / 35).
Kuphika chakudya chotere ndi chosavuta. Kuti muchite izi, pezani maapulo ndi nkhaka ndikuzipaka pa grater, kudula tsabola mu cubes, ndikudula nkhuku kukhala yopanda. Kenako zida zake zonse zimathiridwa mchere, zopaka yogati ndi kusakaniza.
Kuphatikiza apo, nkhuku ya matenda ashuga imatha kuphikika odwala matenda ashuga. Kuti muchite izi, muyenera zotsatirazi:
- bere la nkhuku (zopatsa mphamvu 160, chakudya - 0, GI - 0);
- tsabola wa belu (25 / 4.7 / 10);
- anyezi (41 / 8.5, GI-10);
- kaloti (34/7/35);
- amadyera ndi mchere.
Fillet imadutsa kudzera mu chopukusira nyama. Nyama yamchereyo imathiridwa mchere, kenako mipira yaying'ono imapangidwa kuchokera pamenepo.
Masamba a nyama amapukutidwa kukhala mbale yophika, pomwe msuzi kapena madzi pang'ono amathiridwa. Kenako amapirira mu uvuni pafupifupi mphindi 40.
Zakudya zamtundu wanji zomwe odwala matenda ashuga omwe afotokozedwa muvidiyoyi.
