Ngati pali anthu ena m'banjamo omwe ali ndi vuto la kuthamanga magazi, muyenera kuwunika tebulo la Chaka Chatsopano kwa odwala matenda ashuga, kupatula zakudya zomwe zili ndi index ya glycemic (GI) yayikulu kuchokera pamenepo. Mtengowu umathandiza kuzindikira zakudya zomwe zimaphwanyidwa pang'onopang'ono, zomwe zimapangitsa kuchuluka kwa shuga m'magazi.
Musachite mantha komanso mantha kuti mudzasiya kugula zinthu zingapo. Mndandanda wazakudya zololedwa ndi zokulirapo ndipo mutha kupanga zosankha zabwino za anthu ashuga zatsopano 2 - masaladi, nyama ndi nsomba, mbale zovuta komanso zodyera zatsopano.
Nkhaniyi ifotokoza maphikidwe a Chaka Chatsopano ndikukuwuzani momwe mungakhazikitsire tebulo la Chaka Chatsopano kwa munthu wodwala matenda ashuga kuti matendawa asakhalebe opanda malire. Zambiri zimaperekedwanso zakumwa zovomerezeka ndi "zotetezeka" za tchuthi.
Glycemic Product Index
Kutengera ndi chizindikiro ichi, ma endocrinologists amapanga zakudya zamtundu woyamba, wachiwiri komanso wamtundu wa matenda ashuga. GI ikuwonetsa momwe glucose m'magazi amafupikira, omwe adalowa m'thupi atatha kudya kapena kumwa.
Zakudya za Chaka Chatsopano za odwala matenda ashuga ziyenera kupangidwa ndi zakudya zochepa za GI. "Safe" ndi chisonyezo chomwe chimayambira 0 mpaka 50 mayunitsi, kupatula, osaposa magalamu 100 kawiri pa sabata, mutha kulemeretsa zakudya ndi chakudya chokhala ndi mayendedwe mpaka magawo 69. Zakudya ndi zakumwa zomwe zimakhala ndi GI zamagulu opitilira 70, kapena zofanana ndi chiwerengerochi, ndizoletsedwa kwa odwala matenda ashuga chifukwa chakuipa komwe kukuwonjezeka ndi shuga.
Pali zinthu zingapo zomwe index zingathe kukula ndipo ayenera kudziwika ndi aliyense wodwala matenda ashuga. Choyamba, kaloti ndi beets amaloledwa pamenyu pokhapokha, koma mu mawonekedwe ophika amaletsedwa chifukwa cha index ya 85 mayunitsi. Kachiwiri, timadziti timatha kupangidwa kuchokera ku zipatso ndi zipatso. Zinthu zopangira zimataya fiber ndipo glucose amalowa m'magazi mwachangu kwambiri. Galasi yokha yamadzimadzi imatha kuwonjezera shuga m'magazi ndi 3 - 5 mmol / l m'mphindi zochepa.
Palinso zinthu zingapo zomwe index yake ndi zero, zonse chifukwa chakudya chotere mulibe chakudya ayi. Komabe, nthawi zambiri zakudya zokhala ndi index ya zero zimakhala zambiri zama calories ndipo zimadzaza ndi cholesterol yoyipa. Ndipo amatha kuputa kale mapangidwe a cholesterol malo.
Pa mitundu 1 ndi mitundu yachiwiri ya ashuga, posankha malonda, muyenera kutsatira:
- glycemic index;
- zopatsa mphamvu.
Zotsatira zake kuti mtundu wa matenda ashuga uyenera kukhala wotsika kwambiri pama calories komanso otsika pama calories.
Zakudya za nsomba
Zakudya zachiwiri zam'madzi ndizokongoletsa koyenera kwa tebulo la zikondwerero, pomwe sizikhala zopatsa mphamvu kwambiri. Izi ndizofunikira kwambiri kwa odwala matenda ashuga omwe akuyesera kuti achepetse thupi komanso kudya zosaposa 1500 kcal patsiku. Izi maphikidwe a odwala matenda ashuga ali ndi zovuta zovuta za chakudya.
Ndikofunikira kusankha nsomba zosafunikira, ndikuchotsa mkaka ndi mkaka, chifukwa amalemera kapamba. Mutha kusankha nsomba zam'nyanja ndi zamtsinje.
Kuphika izi kumaloledwa poto, mu uvuni ndi grill. Njira yotsirizayi ndiyosavuta kwambiri ndipo sikutsutsana ndi malamulo a tebulo la shuga.
Ndi mitundu yachiwiri ya matenda ashuga, ndikofunikira kusankha mitundu ya nsomba:
- Pike
- chozungulira;
- nsomba;
- hake;
- pollock;
- limonella;
- carp crucian;
- tilapia;
- halibut;
- nsomba za nsomba.
Kukongoletsa koyamba kwa tebulo la Chaka Chatsopano kudzakhala pike yodzaza ndi masamba. Kukonzekera kwa chithandizochi kumatenga nthawi yayitali, ngati pike yekha "angayambitse" kwa maola 12.
Zotsatira zotsatirazi zidzafunika:
- pike imodzi ndi pafupifupi 1 - 1.5 kilogalamu;
- anyezi - 2 zidutswa;
- kaloti yaying'ono;
- 100 magalamu a mafuta anyama;
- dzira limodzi;
- mafuta a masamba;
- mchere, tsabola wakuda pansi;
- magawo ochepa a mkate wa rye (40 magalamu);
- 200 mamililita amkaka.
Yeretsani nsomba kuchokera m'mamba ndi viscera, chotsani zochotsa pamutu ndikutsuka mtembo pansi pamadzi. Patulani mutu ndi malo mufiriji, zidzafunika pang'ono. Kumenya nyamayo yokha ndi pini yodzigudubuza kuti isiyanitse nyama ndi khungu. Zidzakhala zokwanira.
Ndikofunikira kupatula nyama kuchokera pakhungu pamaziko a "kukhala ngati kutulutsa," kuchokera pamwamba mpaka pansi. Chokweracho chimadulidwa mchira ndikutsukidwa ndi nyama. Chotsani nsomba zomwe zatsalira pakhungu. Kenako, kudzazidwa kumakonzedwa. Mmodzi anyezi ndi karoti amadulidwira m'magulu ang'onoang'ono ndikudziyika mu mafuta a masamba. Mwakusankha, onjezani uzitsine wa fennel ndi tsabola wakuda.
Thirani mkatewo mkaka. Mitundu yokazinga, fillet ya nsomba, mafuta anyama, anyezi watsopano, dzira ndi mkate wofewa, imadutsa kangapo kudzera chopukusira nyama kapena kumenya mu blender mpaka yosalala, mchere ndi tsabola. Ngati chopukusira nyama chinagwiritsidwa ntchito, ndiye kuti nyama yoboolezedwayo iyenera kusunthidwa.
Dzazani khungu la pike ndi nyama yokazinga, koma osati yolimba, kuti pakuphika sikuphulika. Valani pepala kuphika ndi zikopa ndi mafuta pang'ono ndi mafuta a masamba. Ikani malaya ophika osenda pamwamba, ndikuyika nyama yonyamula, ndikuikamo mutu. Mafuta owolowa manja ndi mafuta.
Kukulani nsomba mu malaya ophika. Ikani pepala kuphika mu uvuni wamkati mpaka 180 C, kwa mphindi 45 - 50. Lolani nsombayo kuti izizizira yokha ndikusunthira kumalo abwino kwa maola 12. Kupereka zakudya zamtundu wa matenda ashuga a 2 atha kukhala osiyanasiyana, mwachitsanzo, kumayamwa pike m'magawo ndikuyika masamba a letesi.
Njira yachiwiri ndikuyika magawo owonda a mandimu kupondaponda pamwamba pa mtembo.
Ma saladi a holide
Ma saladi a odwala matenda ashuga, makamaka ndiwo zamasamba, ndiwofunika chifukwa amakhala ndi fiber yambiri, yomwe imachepetsa kuyamwa kwa glucose m'magazi. Ngati mukukonza saladiyo moyenera, ndiye chakudya chabwino chokwanira.
Pali zinthu zingapo zopanga matenda a shuga. Choyamba, sangakhale okometsedwa ndi misuzi ya masitolo, ketchups ndi mayonesi. Monga chovala cha yogati yopanda mafuta, tchizi wopanda mafuta ophikira kanyumba kapena zonona wowoneka ngati mafuta ochepa, koma ochepa.
Aliyense kwanthawi yayitali amadya masamba amtundu wamasamba. Nayi chinsinsi chatsopano cha saladi wokhala ndi nkhaka, zomwe zimakonzedwa mwachangu ndipo ndi kukoma kwake zitha kupambana gourmet wokometsetsa kwambiri.
Otsatirawa amafunikira:
- nkhaka zisanu zatsopano;
- supuni ya tiyi ya thyme pansi ndi timbewu tambiri touma;
- mandimu;
- kirimu wowawasa wowonda kumabvalidwe masaladi;
- mchere kulawa.
Sendani nkhakazo ndikudula pakati mphete zina, onjezani zitsamba zouma ndi kuwaza zonse ndi mandimu. Mchere kulawa ndikusintha saladi ndi kirimu wowawasa. Tumikirani m'mbale, poyikidwa kale ndi letesi. Saladi yotere imakhala ndi magawo ochepa a mkate. Zimayenda bwino ndi nyama komanso nsomba.
Saladi yokhala ndi bowa wokazinga ndiwotchuka chifukwa cha kukoma kwake kwapamwamba, komwe kumakhala, monga saladi pamwambapa, pazinthu zomwe zili ndi index yotsika ya glycemic. Mutha kuwadzaza ndi kirimu wowawasa ndi yogurt yopanga tokha.
Bowa aliyense amaloledwa, koma ma champignon amawagwiritsa ntchito bwino - samasenda panthawi ya kutentha.
Zotsatira zotsatirazi zidzafunika:
- champignons - 300 magalamu;
- zovala zingapo za adyo;
- fillet ya nkhuku - 300 magalamu;
- nkhaka zitatu zapakatikati zatsopano;
- mafuta oyenga;
- mazira awiri owiritsa;
- gulu la katsabola - kufuna;
- kirimu wowawasa kapena zovala zapamwamba za saladi.
Dulani ma champignons m'magawo anayi ndikuthira mu poto, pamoto wochepa ndikuphatikiza kwa madzi, mchere ndi tsabola. Onjezani adyo akanadulidwa mphindi ziwiri musanaphike. Lekani bowa apume.
Chotsani zotsalira ndi mafuta kuchokera ku nkhuku ndikuwiritsa m'madzi amchere. Dulani chithunzicho kukhala matupu, nkhaka komanso, mazira m'makola akuluakulu, kuwaza konkhailoyo. Sakanizani zosakaniza zonse, nyengo ndi yogati.
Zakudya zodyera zam'madzi ndizothandiza kwa odwala matenda ashuga. Popeza zam'madzi zonse zam'madzi ndizopezeka zololedwa kwa anthu odwala matenda ashuga chifukwa cha zochepa zama kalori ndi index yaying'ono. Chinsinsi cha saladi ndi chophweka. Mukufuna tchuthi cham'madzi (mamiss, octopus, squid, shrimp) chithupsa kwa mphindi zingapo m'madzi amchere. Mukatha kuthira madzi, sakanizani tambala ndi mazira osenda bwino ndi nkhaka, onjezerani kirimu wowawasa.
Saladi yotereyi imakopa onse odwala matenda ashuga komanso anthu athanzi.
Zakudya zamafuta
Onetsetsani kuti mwaphika mbale za anthu odwala matenda ashuga, chifukwa palibe tchuthi chomwe chingachitike popanda iwo. Muyenera kusankha nyama zopanda nyama - nkhuku, zinziri, nkhuku, kalulu kapena ng'ombe. Komanso offal sikuletsedwa - chiwindi cha nkhuku, chiwindi cha ng'ombe ndi lilime.
Ndikofunika kuphika nyama mu uvuni kapena kuphika ophika pang'onopang'ono tchuthicho, ndiye kuti ndizambiri.
Pansipa pali njira yodziwika bwino yophika chakudya cha ku Turkey ndi magawo a anthu omwe amadwala matenda ashuga ophika pang'onopang'ono omwe sangatenge nthawi yayitali kukonzekera.
Zotsatira zotsatirazi zidzafunika:
- kilogalamu imodzi yazovala zokhala turkey;
- 250 magalamu a kirimu wowawasa wopanda mafuta;
- zovala zinayi za adyo;
- anyezi umodzi;
- mchere, tsabola wakuda pansi.
Dulani Turkey kukhala ma cubes centimeter asanu, mchere, tsabola ndi kumenya pang'ono. Thirani supuni ya mafuta a masamba oyengeka pansi pa multicooker ndikuyika nyama. Dulani anyezi m'mphete zokhala theka, adyo mu miyala yaying'ono ndikuwonjezera ophika pang'onopang'ono. Thirani zamkati ndi kirimu wowawasa, kutsanulira mamililita 100 amadzi oyeretsedwa ndikusakaniza bwino. Kuphika mumphika wa mphodza kwa ola limodzi.
Njira iyi yophikira nyama imakongoletsa menyu chilichonse cha matenda ashuga a 2.
Mowa wa tchuthi
Nthawi zambiri, maholide onse amakhudzana ndi mowa. Anthu odwala matenda ashuga ayenera kusamala makamaka ndi gulu ili la zakumwa. Kupatula apo, mowa umayambitsa kuchepa kwa hypoglycemia, womwe umawopseza zotsatira zoyipa zaumoyo.
Ngakhale chifukwa cha index yotsika mowa, imakhalabe yoopsa kwa mtundu uliwonse wa matenda ashuga. Chowonadi ndi chakuti njira yotulutsira glucose imacheperachepera, pamene thupi "limalimbana" ndi poizoni.
Mukamamwa mowa, malamulo angapo ayenera kutsatiridwa omwe amachepetsa chiopsezo chotsatira. Choyamba, mowa umangoyamwa pamimba yonse. Kachiwiri, zokhwasula-khwasula ziyenera kukhala ndi zovuta zomanga thupi.
Chachitatu, ndikofunikira kuchenjeza abale ndi abwenzi za zakumwa zoledzeretsa, kuti pakakhala zovuta zina, azitha kupereka thandizo nthawi. Ndikofunikanso kusunga chida choyeza glucose m'magazi ndikuwonetsetsa nthawi zonse.
Mndandanda wa zakumwa zoledzeletsa za Low GI:
- vodka;
- vinyo wokhala ndi mipanda yolimba;
- yoyera yoyera ndi vinyo wofiira;
- champagne youma.
Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.
