Paphwando la zikondwerero kapena za tsiku ndi tsiku nthawi zonse pamakhala mbale zam nyama. Komabe, omwe amatsata chakudya amakhala ndi zovuta, chifukwa mwanawankhosa kapena nkhumba ya shuga samalimbikitsidwa.
Matenda a shuga ndi matenda "osokoneza bongo", chifukwa kwa nthawi yayitali siziwoneka mwanjira iliyonse. Komabe, chithandizo cha matendawa chiyenera kuchitika mokwanira, kuphatikiza mankhwala, mankhwala apadera komanso masewera olimbitsa thupi.
Ngakhale zili choncho, nyama iyenera kuphatikizidwa muzakudya zilizonse, chifukwa ndi gwero lamapuloteni, zakudya ndi zina zothandiza. Chifukwa chake, ndikofunika kumvetsetsa ngati ndizotheka kudya nkhumba, ng'ombe ndi mitundu ina?
Kodi kudya nyama?
Kugwiritsa ntchito nyama ndi nyama moyenera kumathandizira kuti matumbo azigwira bwino. Anthu odwala matenda ashuga sayenera kudya zakudya zamafuta, chifukwa chakudya chakecho chimakhudzanso kuchuluka kwa shuga komanso thanzi lathunthu. Zakudya za matendawa zimaphatikizapo zipatso ndi ndiwo zamasamba zatsopano, chimanga ndi zakudya zina "zopepuka".
Choyamba, muyenera kulabadira zamafuta omwe amapezeka munyengoyo. Matenda a shuga amakhalapo nthawi zambiri amakhala ndi kunenepa kwambiri, motero kudya kumathandiza kwambiri kuti pakhale shuga komanso thupi lovomerezeka. Ndikwabwino kuti muzikonda nyama zopanda nyama.
Ponena za kuchuluka kwa mbale za nyama, ziyenera kukhala zochepa. Ndikofunika kuti mudye mpaka magalamu 150 pachakudya chilichonse, ndipo nyama singatengedwe koposa katatu patsiku.
Pokonzekera mbale zam'mimba, mndandanda wawo wa glycemic index (GI) ndi zopatsa mphamvu ayenera kuwunika. Chizindikiro cha GI chimadziwika ndi kuthamanga kwa kusokonezeka kwa chakudya, momwe chimakhalira - chakudya chimakakamizidwa mwachangu, chomwe sichabwino kwa anthu omwe ali ndi matenda a shuga. Ma calorie amawonetsa kuchuluka kwa mphamvu yomwe thupi la munthu limatha kudya.
Chifukwa chake, zakudya zomwe zimayambitsa matenda a shuga zimaphatikizanso zakudya zama calorie otsika komanso zamafuta ochepa.
Nkhumba ya shuga
Nkhumba imakhala ndi zinthu zambiri zofunika kwa odwala matenda ashuga. Ndiwe wowona bwino pazogulitsa nyama poyerekeza kukula kwa thiamine. Thiamine (Vitamini B1) amatenga nawo kaphatikizidwe wamafuta, mapuloteni ndi chakudya. Vitamini B1 ndikofunikira pakugwira ntchito kwamkati (mtima, matumbo, impso, ubongo, chiwindi), dongosolo lamanjenje, komanso kukula kwabwinobwino. Mulinso calcium, ayodini, chitsulo, nikisi, ayodini ndi zina zazikulu ndi micronutrients.
Nkhumba ya matenda ashuga iyenera kumwedwa pang'ono, popeza mankhwalawa ndi ochuluka kwambiri. Zomwe zimachitika tsiku lililonse zimakhala mpaka magalamu 50-75 (375 kcal). Mndandanda wa glycemic wa nkhumba ndi magawo 50, ichi ndi chiwonetsero chambiri, chomwe chimatha kusiyanasiyana kutengera kukonzekera ndi kukonzekera. Nkhumba yamafuta ochepa yokhala ndi matenda amtundu wa 2 shuga imatenga malo ofunikira, chofunikira kwambiri ndikuphika bwino.
Kuphatikizidwa kwabwino kwambiri ndi nkhumba ndi mphodza, tsabola wokoma, phwetekere, kolifulawa ndi nyemba. Pankhani ya matenda a shuga a 2, tikulimbikitsidwa kuti tisawonjezere misuzi m'mbale zodyera nyama, makamaka mayonesi ndi ketchup. Muyenera kuyiwalanso za gravy, apo ayi kuwonjezera kuchuluka kwa glycemia.
Kwa odwala matenda ashuga, nkhumba imaphika mumphika wophika, wowiritsa kapena wowira. Koma muyenera kuiwala za zakudya zokazinga kuti zisavulaze thanzi lanu. Kuphatikiza apo, sikulimbikitsidwa kuphatikiza mbale za nkhumba ndi pasitala kapena mbatata. Izi ndi zazitali komanso zovuta kuzisokoneza m'matumbo.
Chiwindi cha nkhumba sichothandiza kwenikweni ngati nkhuku kapena ng'ombe, koma ngati yophika bwino komanso Mlingo wambiri, imapindulitsanso kwa anthu omwe ali ndi matenda ashuga .. Ndi bwino kuphika chiwindi ndi matenda ashuga mwanjira yophika, ngakhale atha kugwiritsidwanso ntchito kuphika. Pa intaneti pali maphikidwe osangalatsa pokonzekera izi.
Chinsinsi cha nkhumba
Pogwiritsa ntchito nkhumba, mutha kuphika zakudya zosiyanasiyana zokoma.
Zakudya zopangidwa pogwiritsa ntchito nyama ya nkhumba ndizopatsa thanzi komanso zathanzi.
Pa intaneti mutha kupeza maphikidwe ophika zakudya za nkhumba. Mwachitsanzo, kuphika nkhumba ndi masamba.
Pokonzekera chakudya, muyenera:
- nkhumba (0.5 kg);
- tomato (2 ma PC.);
- mazira (2 ma PC.);
- mkaka (1 tbsp.);
- tchizi cholimba (150 g);
- batala (20 g);
- anyezi (1 pc.);
- adyo (3 cloves);
- kirimu wowawasa kapena mayonesi (3 tbsp.spoons);
- amadyera;
- mchere, tsabola kulawa.
Choyamba muyenera kuti muzimutsuka bwino nyama ndikudula mutizidutswa tating'ono. Kenako imathiridwa ndimkaka ndikusiyidwa kuti ikapatse kwa theka la ola kutentha kwa firiji. Mbale yophika iyenera kuthiridwa mafuta ndi batala. Zidutswa za nkhumba zimayikidwa pansi, ndipo anyezi amaziyika pamwamba. Kenako imafunika kukhala tsabola pang'ono ndi mchere.
Kukonzekera kudzaza, muyenera kuthyola mazira kukhala mbale ndikuwonjezera kirimu wowawasa kapena mayonesi, kumenya chilichonse mpaka yosalala. Unyinji womwe umatsanulidwa umatsanulidwa mu pepala lophika, ndipo tomato, odulidwa mzidutswa, amaikidwa bwino. Kenako pakani adyo pa grater yabwino ndikumawaza tomato. Mapeto, muyenera kuwaza ndi tchizi yokazinga zonse zosakaniza. Pepala lophika limatumizidwa ku uvuni pamoto wa madigiri a 180 kwa mphindi 45.
Nkhumba yophika imachotsedwa mu uvuni ndikuwaza ndi mafuta osankhidwa bwino. Mbaleyo yakonzeka!
Kudya nkhuku ndi Ng'ombe
Ndikupezeka ndi matenda a shuga a mtundu woyamba kapena wachiwiri, ndibwino kukonzekera zakudya zamafuta. Pankhaniyi, muyenera kukhala pa nkhuku, osati zongolimbitsa thupi zokha, komanso chakudya chamtima.
Thupi laumunthu limatenga bwino nkhuku yankhuku, yomwe imaphatikizapo mafuta ambiri okhala ndi michere.
Pogwiritsa ntchito nyama yankhuku mwadongosolo, mutha kufupikitsa cholesterol, komanso kutsitsa kuchuluka kwa mapuloteni omwe amamasulidwa ndi urea. Nkhuku zatsiku ndi tsiku zimakhala ndi magalamu 150 (137 kcal).
Mndandanda wa glycemic ndi magawo 30 okha, motero sizimapangitsa kuchuluka kwa glucose.
Pokonzekera nyama yankhuku yokomera komanso yathanzi, muyenera kutsatira malamulo osavuta:
- Onetsetsani kuti mwachotsa peel yomwe imaphimba nyama.
- Amangodya zophika, mphodza, nyama yophika kapena yonyowa.
- Matenda a shuga amaletsa kugwiritsa ntchito ma msuzi wamafuta komanso olemera. Ndikwabwino kudya msuzi wamasamba, ndikuwonjezera chidutswa cha mafuta owiritsa.
- Muyenera kuwonjezera zonunkhira ndi zitsamba pang'ono, ndiye kuti mbale sizikhala zakuthwa kwambiri.
- Ndikofunikira kusiya nkhuku yokazinga mu batala ndi mafuta ena.
- Mukamasankha nyama, ndibwino kukhala pa mbalame yaying'ono, chifukwa imakhala ndi mafuta ochepa.
Ng'ombe ndi chinthu chinanso chofunikira pankhani yodwala matenda ashuga. Pafupifupi magalamu 100 (254 kcal) amalimbikitsidwa patsiku. Mndandanda wa glycemic ndi magawo 40. Ndi kudya nyama pafupipafupi, mutha kukwaniritsa magwiridwe anthawi zonse ndikuchotsa poizoni kuchokera pamenepo.
Ng'ombe imadziwika kuti ndi chinthu chokhala ndi index yotsika ya glycemic, koma posankha, muyenera kudziwa zina. Kuti ikonzekere, ndibwino kungokhala pamankhwala okhonda. Sizothandiza kuyenga mbale ndi zonunkhira, tsabola pang'ono ndi mchere ndizokwanira.
Ng'ombe ikhoza kuphikidwa ndi tomato, koma simuyenera kuwonjezera mbatata. Madokotala amalimbikitsa kuti nyama yophika ithe, motero imakhala yokhazikika.
Mutha kuphikanso msuzi ndi msuzi kuchokera ku nyama yopendekera.
Kudya mwanawankhosa ndi kebab
Mutton mu shuga samalimbikitsidwa konse, chifukwa zakudya zapadera zimapatula zakudya zamafuta. Ndizothandiza kwa anthu omwe alibe matenda oopsa. Pali 203 kcal pa 100 magalamu a mutton, ndipo index ya glycemic ya chinthu ichi ndi yovuta kudziwa. Izi zimachitika chifukwa chamafuta ambiri, omwe amakhudza shuga.
Mwanawankhosa pakati pa nyama zamtundu wina amachokera ku fiber yambiri. Kuti muchepetse kuchuluka kwa fiber mu nyama, muyenera kuyisintha mwapadera. Chifukwa chake, mwanawankhosa amaphika bwino mu uvuni. Masamba osiyanasiyana amapereka maphikidwe osiyanasiyana a mbale za mutton, koma zotsatirazi ndizothandiza kwambiri.
Pophika, muyenera nyama yochepa, yotsukidwa pansi pamadzi. Chidutswa cha mwanawankhosa chimayala poto wamoto. Kenako imakulungidwa mu magawo a tomato ndikuwazidwa mchere, adyo ndi zitsamba.
Mbaleyi imapita ku uvuni, preheated mpaka madigiri 200. Nthawi yophika nyama imachokera ku ola limodzi ndi theka mpaka maola awiri. Nthawi yomweyo, iyenera kuthiriridwa ndi mafuta ambiri nthawi ndi nthawi.
Pafupifupi aliyense amakonda kanyenya, koma kodi ndizotheka kudya pomwe munthu ali ndi matenda ashuga? Zachidziwikire, simungathe kudzidzimutsa ndi kebab yamafuta, koma mutha kuyimitsa pakudya kwamafuta ochepa.
Kukonzekera kebab yathanzi ndikudziwa matenda a shuga, muyenera kutsatira malangizowa:
- Barbecue iyenera kukongoletsedwa ndi zonunkhira zochepa, kusiya ketchup, mpiru ndi mayonesi.
- Mukaphika kebab, mutha kugwiritsa ntchito zukini, tomato ndi tsabola. Masamba ophika amalipira zinthu zovulaza zomwe zimatulutsidwa nyama ikaphikidwa pamtengo.
- Ndikofunikira kuphika skewing pamoto wotsika kwa nthawi yayitali.
Ndi matenda a shuga omwe amadalira insulin komanso shuga omwe amadalira insulin, amaloledwa kudya nyama yamchere, koma ochepa. Chachikulu ndikutsatira malamulo onse okonzekera.
Matenda a 2 a matenda a shuga amafunika chithandizo chapadera, mosiyana ndi choyambirira, shuga wathithithi amatha kutsimikiziridwa ngati zakudya zoyenera zitsatiridwa ndikutsatiridwa njira yothandizira. Mu World Wide Web mungapezeko mitundu yonse ya maphikidwe ophika nyama, koma ndi "matenda okoma" muyenera kuyimitsa kugwiritsa ntchito nyama yopanda mafuta, musalole kuti awuse ndipo musawonjezere zonunkhira.
Ndi mitundu iti ya nyama ya odwala matenda ashuga omwe angathandize amuuze katswiri mu kanemayu.
