Ndi matenda 2 a shuga, ndikofunikira kumamatira pa carb yotsika, komanso nthawi yomweyo zakudya zoyenera, chifukwa thupi la munthu, chifukwa cha matenda, limasowa mavitamini ndi michere. Kufunika kwa chakudyacho sikungokhala kotenga matenda "okoma" ndikupewa zotsatira zoyipa za thupi.
Menyu ya odwala matenda ashuga imapangidwa kuchokera ku zinthu zomwe zimakhala ndi index yotsika ya glycemic (pali tebulo lapadera). Mtengo uwu umawonetsa kuchuluka kwa shuga pambuyo podya mankhwala ena ake. Kwa odwala omwe amadalira insulin, kuphatikiza apo, muyenera kudziwa kuchuluka kwa XE (magawo a buledi) omwe ali ndi gawo lazakudya kuti muwerenge kuchuluka kwa jakisoni ndi insulin yochepa kapena yochepa kwambiri.
Mapuloteni a anthu odwala matenda ashuga ndi ofunikira kuti apangidwe bwino ndi insulin. Chiwerengero chachikulu kwambiri cha iwo chatsekedwa ndi nsomba, ndipo tidzakambirana m'nkhaniyi. Mafunso otsatirawa akukambidwa - ndi mtundu wanji wa nsomba womwe ungadyedwe ngati pali matenda a shuga, glycemic index yake, kangati pa sabata zomwe nsomba zimayenera kupezeka muzakudya za wodwala, ayenera kudya nsomba zamtundu wanji akakhala onenepa kwambiri.
Mndandanda wa nsomba wa glycemic
Kwa odwala matenda ashuga, chakudya chimapangidwa ndi zinthu zomwe zomwe glycemic index sizidutsa 49 gawo. Mndandanda wawo ndiwowonjezereka, womwe umakupatsani mwayi woti muzitha kuphika zakudya zosiyanasiyana. Chakudya chokhala ndi mndandanda wa mayunitsi 50 mpaka 69 chimangokhala “alendo” patebulo la wodwalayo. Ndi chikhululukiro, mpaka magalamu 150 amaloledwa, osapitilira katatu pa sabata.
Pali zinthu zingapo zomwe zimakhala ndi GI yoopsa (High) GI, yomwe ndi magawo 70 kapena kuposerapo. Endocrinologists amaletsa kudya zakudya zotere, chifukwa zimadzetsa kuwopsa kwa kuchuluka kwa shuga m'magazi. Nthawi zina, zimachitika kuti index ya glycemic imawonjezeka - ndi chithandizo cha kutentha, ndikusintha kwa kusinthasintha kwa chinthu. Komabe, nyama ndi nsomba, malamulowa sagwira ntchito. Izi zikugwiranso ntchito kunyanja.
Zogulitsa zingapo zimakhala ndi GI ya zero zero - ndi chakudya chama protein kapena mafuta kwambiri. Anthu odwala matenda ashuga, makamaka iwo onenepa kwambiri, sayenera kupatula zakudya zamafuta m'zakudya, chifukwa zimathandizira kupanga ma deposits amafuta ndipo zimakhala ndi cholesterol yowonjezera.
Nsomba zokhala ndi matenda ashuga ziyenera kusankhidwa malinga ndi njira zotsatirazi:
- otsika kalori otsika;
- otsika glycemic.
Gome la GI likuwonetsa kuti nsomba zamtundu uliwonse zimakhala ndi index ya zero, zomwe zimapangitsa kuti ntchito yake ikhale yosavuta. Odwala ayenera kudya nsomba zamafuta ochepa.
Ndi nsomba ziti zomwe mungasankhe
Nsomba ndi mtundu wa 2 shuga ndizogwirizana kwathunthu. Gululi lazinthu ndizofunikira menyu a odwala, chifukwa zimakhala ndi mapuloteni osakanikirana ndi zina zambiri zothandiza zomwe zimakhudzidwa pafupifupi ndi ntchito zonse za thupi.
Monga tafotokozera kale, ndikofunikira kuti musankhe momwe nsomba zamafuta ochepa zimagwirira ntchito. Komabe, ambiri ali ndi funso - kodi ndizotheka kudya nsomba zamafuta? Yankho losasangalatsa ndilakuti inde, koma pang'ono komanso osapitirira kamodzi pa sabata.
Chowonadi ndichakuti mafuta ofiira owiritsa komanso amchere amakhala ndi Omega-3 fatty acid (omwe ali mumafuta a nsomba), omwe amayang'anira kuchuluka kwa mahomoni. Ngati kamodzi pa sabata mutadya magalamu 300 a mankhwala oterowo, ndiye kuti mutha kukwaniritsa zosowa za thupi sabata iliyonse.
Mtundu wa nsomba zamafuta zomwe zimaloledwa ndi matenda "okoma":
- nsomba;
- nsomba za pinki;
- sturgeon;
- haddock;
- kavalo mackerel;
- polisha.
Nsomba zosakanizidwa sizingatchulidwe kuti ndizopindulitsa, chifukwa nthawi zambiri zimawonjezera shuga ndikugwiritsa ntchito mafuta ochulukirapo a masamba. Mkaka wa nsomba wa matenda ashuga umaletsedwanso ndi ma endocrinologists, chifukwa cha katundu pa kapamba.
Nsomba zokhala ndi mchere zitha kudyedwa pang'ono - zimathandizira kuchedwa kuchotsedwa kwamadzi kuchokera mthupi, chifukwa chomwe kufupika kwa miyendo kumatha kuchitika. Mangani kunyumba, osagwiritsa ntchito shuga. Zakudya zokhala ngati kuziwombera magetsi zikuyamba kutchuka.
Njira yakukonzekera kwake iyenera kutsatira malamulo angapo, chifukwa ntchofu yomwe imaphimba nsombazo ndi yopanda sumu komanso yowopsa thanzi la munthu. Poyambirira, mankhwalawo amayenera kuzikiridwa ndi mchere wambiri, kenako ndikuwanyowa m'madzi ozizira. Bwerezani izi kangapo.
Nsomba zomwe zimalimbikitsidwa ndi endocrinologists a shuga:
- pollock;
- hake;
- Pike
- capelin;
- carp;
- nsomba;
- mullet;
- chozungulira;
- limonella;
- zodulira za khodi.
Nsomba zimakhala ndi mavitamini ndi michere yambiri:
- proitamin A;
- Mavitamini a B;
- Vitamini D
- ayodini;
- phosphorous;
- calcium
- potaziyamu.
Ngakhale zabwino zopangidwa ndi nsomba, simuyenera kuzigwiritsa ntchito mopitilira muyeso, chifukwa mutha kubweretsa thupi kukhala ndi mapuloteni ochulukitsa.
Maphikidwe a nsomba
Zakudya zosiyanasiyana zimatha kukonzedwa kuchokera ku nsomba, zomwe zimasiyanitsidwa ndi phindu lawo lazakudya komanso zopatsa mphamvu zama calorie. Ndikofunika kuti muziwuthira kapena kuwiritsa m'madzi amchere. Mwambiri, odwala matenda ashuga ayenera kupewa kuwonjezeka kwa mafuta a masamba m'maphikidwe, chifukwa ali ndi cholesterol yoyipa.
Mchere wamchere ungagwiritsidwe ntchito ngati zokhwasula, ndikupanga masangweji ndi mkate. Chinsinsi chomwe tafotokozachi chimasiyanitsidwa ndi mtundu wake panjira chifukwa chogwiritsa ntchito mandimu ndi malalanje mukamayamwa.
Choyamba muyenera kuphatikiza supuni ziwiri za mandimu, supuni ya shuga, supuni ziwiri zamchere. Ikani gawo limodzi mwa magawo atatu a zosakaniza mu chidebe ndikuyika 50 magalamu a nsomba, yoyesedwa pamwamba. Kuwaza ndi osakaniza a malalanje, onjezani tsabola wowerengeka. Dulani malalanjewo mozungulira, osachotsa peel, ikani nsomba pamwamba, kuphimba ndi zojambulazo ndikukhazikitsa chosindikizira, ikani mbale mufiriji. Nthawi yophika imatenga maola 35. Maola asanu ndi atatu aliwonse muyenera kusintha nsomba.
Pali njira zambiri zophikira nsomba zamtundu wa 2 shuga. Izi ndizothandiza kwambiri komanso zotchuka. Mwachitsanzo, "carp ya bowa" yakonzedwa kuchokera pazosakaniza zotsatirazi:
- carp wolemera 700 magalamu;
- champignons - 300 magalamu;
- anyezi umodzi;
- zovala ziwiri za adyo;
- supuni zitatu za kirimu wowawasa wopanda mafuta;
- mafuta a azitona.
Sulutsani nsomba zamkati ndi zinsomba, zothira mchere ndi mwachangu m'mafuta otentha mpaka chisa chagolide chikapezeka. Dulani bowa pakati, mwachangu pamoto wochepa ndi anyezi, wosemedwa m'mphete zodzikongoletsera, zovala za adyo. Mchere ndi tsabola. Mphindi zochepa asanakonzekere kudzaza, onjezerani supuni ziwiri za kirimu wowawasa.
Phimbani chinsalu chophika ndi zojambulazo, mafuta ndi mafuta, kuyika nsomba, chisanadze zinthu zamkati ndi kirimu wowawasa ndi msuzi wa bowa, kufalitsa kumtunda kwa mtembowo ndi kirimu wowawasa wotsalira. Kuphika mu uvuni wokhala ndi preheated pa 180 ° C kwa mphindi 25. Osachotsa carp mu uvuni kwa mphindi khumi.
Muthanso kuphika cutlets kuchokera ku nsomba. Dutsitsani chithunzicho ndi anyezi kudzera chopukusira nyama, kuwonjezera dzira, mchere ndi tsabola. Phatikizani magawo angapo amkate mu mkaka pamene mumatupa, kufinya mkaka wamadzi ndikudutsanso mkate kudzera mu chopukusira nyama. Sakanizani zonse mpaka yosalala.
Pali njira ziwiri zakukonzekera cutlets. Loyamba ndikuphika mu poto, makamaka ndi Teflon ating kuyanika (kuti musagwiritse ntchito mafuta). Lachiwiri - angapo.
Zakudya zoyipa zam'madzi
Kotero mbale zam'mbali za odwala matenda ashuga zitha kupangidwa kuchokera ku chimanga ndi masamba. Komanso, chomaliza chimayenera kukhala pafupifupi theka la chakudya cha wodwalayo. Idakhala nthawi yayitali kuphatikiza kwa mbale zam'madzi ndi mpunga. Komabe, phala ili ndi loletsedwa chifukwa cholozera kwambiri, pafupifupi magawo 70.
Mitundu yotsatirayi ikhoza kukhala njira yabwino kwambiri yamphepete yoyera: mpunga wa bulauni, wofiira, wamtchire ndi basmati. Chizindikiro chawo cha glycemic sichidutsa mayunitsi 55. Ndikwabwino kuphika chimanga osawonjezera batala, ndikusintha ndi mafuta a maolivi kapena mafuta opaka.
Ndikulimbikitsidwanso kuti mbale yakumbuyo muzigwiritsa ntchito buckwheat, yokhala ndi chitsulo, magnesium ndi potaziyamu. Mndandanda wake ndi mayunitsi 55. M'pofunika kuganizira kuti wandiweyani phala, kuposa GI yake. Ngakhale imakwera pang'ono, kuchokera pazomwe zikuwonetsedwa pagome.
Ndi kagwiritsidwe ntchito koyenera ka endocrine system ndi kusapezeka kwa shuga wambiri, mbatata zophika kapena zophika zimatha kutumizidwa ndi nsomba, koma ndizoletsedwa kuti odwala matenda ashuga azidya masamba awa.
Ngati njira ina, mutha kuphika chakudya cham mbali ya nyemba ndi zotsatirazi:
- theka la kilogalamu ya nyemba zofiira;
- zovala zisanu za adyo;
- gulu la greenery;
- tsabola wakuda, mchere;
- mafuta a masamba.
Yambitsani zikhalidwe za nyemba kwa maola 12. Mukayika nyembazo mu poto, kuwonjezera madzi ndikuphika mpaka kuphika. Kukhetsa madzi otsala, onjezerani masamba angapo patatsala mphindi ziwiri kuti kuphika kumalizike.
Dulani anyezi pakati mphete ndi mwachangu mpaka golide, ndiye kuwonjezera amadyera ndi adyo wosenda bwino. Onjezani nyemba ndi anyezi wosakaniza, sakanizani chilichonse, mchere, tsabola ndi simmer pa moto wochepa pansi pa chivindikiro kwa mphindi zisanu.
Komanso, ndi nsomba yophika kapena yokazinga, mutha kupangira masamba ophika a mitundu iwiri ya odwala matenda ashuga opangidwa kuchokera pazinthu zokhala ndi GI yotsika yokha. Mutha kuphatikiza masamba potengera zomwe mumakonda. Koma musaiwale kuti aliyense wa iwo ali ndi nthawi yake yophika.
Kanemayo munkhaniyi akukamba za zabwino za nsomba.
