Chakudya chopatsa thanzi ndichinthu chofunikira kwambiri pakwaniritsa bwino matenda a shuga a 2. Zakudya zochizira matenda oopsa izi zimaphatikizapo kukana kwa mafuta ndi chakudya chamagulu omwe amatha kuwonjezera shuga. Kuletsedwa kumeneku kumagwira ntchito pazinthu zambiri zophika mkate, makamaka zopangidwa ndi ufa Woyera.
Koma simungasiye kugwiritsa ntchito mkate, chifukwa umakhala ndi zinthu zambiri zofunikira pakulimbitsa thupi. Nthawi yomweyo, tikulimbikitsidwa kusintha mkate watsopano ndi zophwanya, zosavuta kugaya komanso zimakhala ndi zopatsa thanzi zomwe sizidzaza m'mimba.
Komabe, sikuti mabakiteriya onse ndi othandiza chimodzimodzi m'mitundu yachiwiri ya shuga. Chifukwa chake, wodwala aliyense yemwe ali ndi kuphwanya kagayidwe kazakudya ayenera kudziwa kusiyanitsa wathanzi ndi zoyipa zowononga, kuchuluka kwake momwe angadye komanso momwe angadziphikire nokha.
Zomwe zimabowa zabwino kwa shuga
Choyamba, anthu omwe ali ndi matenda amtundu wa 2 wa shuga ayenera kusiya ogula omwe amakonda zinthu zosiyanasiyana. Muli zinthu zambiri zoyipa, monga utoto, mankhwala osungira, makatani ochita kupanga ndi zonunkhira - monosodium glutamate, yomwe imakonda kwambiri.
Kuphatikiza apo, kuphatikiza kwa oterewa kumaphatikizapo mchere wambiri, womwe umaposa kuchuluka kwa tsiku ndi tsiku. Chikwama chimodzi chaching'ono cha obaluka chingayambitse kutupa kwambiri, kuwononga impso ndi mtima, komwe kumayamba kugwiritsidwa ntchito chifukwa cha kuwonongeka koopsa chifukwa cha shuga m'magazi.
Chifukwa chake, zolembera ziyenera kuchitidwa zokha, kuphika buledi wodulidwa mutizidutswa tating'ono mu uvuni, microwave kapena poto yokhala ndi dothi lakuda. Zoyimitsa za odwala matenda ashuga zimakhala bwino kukonzekera kuchokera ku rye ndi buledi wonse wa tirigu, womwe umakhala ndi index yotsika ya glycemic ndipo sukupangitsa kuchuluka kwa shuga m'magazi.
Mikate yotereyi imakonzedwa kuchokera ku ufa wa munthu, womwe umagwiritsa ntchito tirigu wathunthu, kuphatikizapo chipolopolo ndi nyongolosiyo. Ufa wotere umakhala ndi mtundu wakuda, koma nthawi yomweyo umakhala ndi zovuta zonse zothandiza. Chifukwa chake, mkate wathunthu umapezeka mavitamini A, E, H ndi gulu B, potaziyamu, calcium, phosphorous, iron, protein, masamba, amino acid ndi fiber.
Zigawo zopangidwa kuchokera ku oat mkate ndizothandizanso kwa wodwala yemwe ali ndi matenda ashuga. Kukonzekera kuphika uku, ufa wa oat umagwiritsidwa ntchito, omwe mayikidwe ake a glycemic sapitilira 45. Kuphatikiza apo, mkate wa oat umakhala ndi nicotinic acid yambiri, yomwe imathandiza kuchepetsa kuchuluka kwa shuga mthupi.
Simuyeneranso kuiwala za mkate wakuda ndi wa Borodino, womwe suletsedwa matenda a shuga. Ali ndi nicotinic komanso folic acid, chitsulo, selenium, komanso mavitamini a B. Chifukwa chake, omwe amabwera kuchokera ku mkate woterowo amakhala chowonjezera chabwino pakudya kwa wodwala matenda ashuga.
Koma zothandiza kwambiri zimapezeka ndi buledi yemwe wakonzedwa ndi dzanja. Potere, wodwalayo angathe kutsimikiza kuti mkatewo umakhala ndi zokhazo zabwino komanso zotetezeka. Popanga mkate wopangidwa ndi tokha, mutha kugwiritsa ntchito rye, oat, flaxseed, buckwheat, chickpea ndi mitundu ina ya ufa wokhala ndi index yotsika ya glycemic.
Mkate kapena zopopera
Ziphuphu ndi mkate zimakhala ndi zopatsa mphamvu zokhala ndi calorie, chifukwa pambuyo pouma, zopatsa mphamvu sizimatha kulikonse. Chifukwa chake, ngati mkate wathunthu uli ndi 247 kcal, ndiye kuti masamba omwe amapangidwamo amakhalanso ndi zopatsa mphamvu ngati kalori. Izi ziyenera kukumbukiridwa ndi odwala onse omwe ali ndi matenda amtundu wa 2, makamaka iwo onenepa kwambiri.
Komabe, matebulo amadzimadzi amakhala ndi michere yambiri, yomwe imalepheretsa kuyamwa kwa glucose mwachangu ndikuteteza ku spikes mwadzidzidzi m'magazi a magazi. CHIKWANGWANI chimathandizanso kugaya chakudya ndipo chimalimbikitsa kuchotsedwa kwachangu kwa zinthu zovulaza m'thupi.
Ubwino wina wa obisalira mkate ndi kusowa kwa acidity yayikulu. Kudya mkate nthawi zambiri kumayambitsa kutentha kwa mtima, nseru ndi m'mimba, zomwe zimatchulidwa kwambiri mwa anthu omwe ali ndi matenda am'mimba.
Crackers samayambitsa zosasangalatsa zotere, chifukwa chake, timalimbikitsidwa kudya zakudya za odwala omwe ali ndi gastritis, m'mimba ndi zilonda zam'mimba, komanso matenda a chiwindi ndi ndulu. Ziphuphu zimakhala zothandiza kwambiri kwa odwala matenda ashuga, omwe, motsutsana ndi matendawo a matendawa, nthawi zambiri amakhala ndi vuto logaya chakudya.
Ma Russia omwe ali ndi matenda a shuga a 2 amatha kudya ndi supu pamasamba kapena msuzi wa nkhuku yopepuka, komanso kuwonjezera ku saladi, zomwe zimawapangitsa kukhala ndi thanzi komanso thanzi. Chachikulu ndikudziwa kuti mulingo wambiri osadya zakudya zambiri kuposa zomwe amalimbikitsidwa kuphwanya kagayidwe kazakudya.
Pambuyo pouma, mkate samataya katundu wake wopindulitsa, chifukwa chake, mavitamini onse, michere ndi zinthu zina zofunika zimasungidwa m'mabokosi amchere. Nthawi yomweyo, ma ruski ndi zakudya zotetezeka ndipo nthawi zambiri amagwiritsidwa ntchito pazakudya monga zakudya.
Zothandiza zothandizira kubera za matenda a shuga a 2:
- CHIKWANGWANI chamafuta chimakhala ndi phindu pammimba, chimapangitsa ntchito kugaya chakudya ndipo chimasokoneza kudya mwachangu kwambiri m'magazi;
- Zambiri za mavitamini a B zimathandiza kukonza kagayidwe, kuphatikizapo kagayidwe kazakudya;
- Amapatsa mphamvu wodwalayo mphamvu ndikukhalanso wathanzi.
Ubwino ndiwakuti mafuta amadzipaka okha amathandizira kuti shuga asungunuke m'thupi.
Maphikidwe
Monga tanena kale, zolembera zofunikira kwambiri zimatha kupangidwa kuchokera ku mkate womwe amaphika ndi manja awo. Iyenera kukhala ndi mitundu yoyenera ya ufa, osakhala ndi margarine ndi mafuta ena ambiri, komanso mazira ndi mkaka.
Zomwe mkate umapangidwira odwala matenda ashuga ayenera kukhala olinganiza bwino komanso azingophatikizapo zinthu zomwe zili ndi index ya glycemic yotsika. Izi zimapewa zotsatira zoyipa, makamaka kukula kwa zovuta za matenda ashuga.
Pali maphikidwe ambiri a mkate wa anthu omwe ali ndi shuga wambiri wamkati. Nthawi zambiri zimagwiritsidwa ntchito popanga mitundu ingapo ya ufa, womwe umathandizira kuti ukhale wopanda thanzi komanso wamaphikidwe okoma kwambiri.
Mkate wopangidwa ndi rye wapanyumba.
Chinsinsi ichi ndi chabwino kwa okonda mkate wa rye ndi owononga. Ziphuphu zimapangidwa bwino ndi mkate womwe wayimirira tsiku limodzi.
Zosakaniza
- Ufa wa tirigu - makapu awiri;
- Rye ufa - magalasi asanu;
- Fructose - 1 tsp;
- Mchere - 1.5 tsp;
- Yopanikizidwa yisiti - 40 magalamu (yisiti youma - 1.5 tbsp.spoons);
- Madzi ofunda - magalasi awiri;
- Mafuta a azitona - 1 tsp.
Ikani yisiti mu chiwaya chakuya, onjezerani madzi ndikuwonjezera ufa wokwiriridwa mpaka zonona wowawasa wowawasa utapezeka. Phimbani ndi nsalu yoyera ndikuchoka kwa maola 12 pamalo otentha. Panthawi imeneyi, chinkhupule chimayenera kuwirikiza.
Onjezani zosakaniza ndi kutsukirako. Ikani mawonekedwe akulu kuti asakhale oposa 1/3 a voliyumu. Siyani nkhungu kwakanthawi kuti mtanda ubwereranso. Ikani mkate kuphika, koma pambuyo mphindi 15, chotsani mu uvuni ndikuthira mafuta kutumphuka ndi madzi. Bweretsani mkatewo mu uvuni mpaka mutaphika.
Buckwheat ndi buledi wa tirigu wathunthu.
Buckwheat ndi chakudya chamtengo wapatali kwambiri, chifukwa chake, mkate wa ufa wa buckwheat ndi wothandiza kwambiri. Amaloledwa kudya ndi matenda osiyanasiyana, kuphatikizapo matenda ashuga. Komanso, index ya glycemic ya buckwheat ndiyotsika - 50 mayunitsi.
Zosakaniza
- Buckwheat ufa - 1 chikho;
- Ufa wa tirigu - makapu atatu;
- Madzi ofunda otentha - chikho 1;
- Yisiti yowuma - supuni ziwiri;
- Mafuta a azitona - 2 tbsp. zida;
- Fructose - 1 tsp;
- Mchere - 1.5 tsp.
Thirani yisiti ndi madzi, onjezerani ufa ndikukonzekera amamenya. Valani chidebe ndi thaulo ndi malo otentha usiku kuti mtanda uwuke. Onjezani zosakaniza ndi kutsukirako. Ikani mu mawonekedwe ndikusiya kuti mudzuke. Kuphika mkate mu uvuni mpaka kuphika.
Mkate wonse wa tirigu.
Ichi ndi chimodzi mwazinthu zofunikira kwambiri za buledi. Ndizoyenera ngakhale kwa odwala omwe sakudziwa ngati nkotheka kudya zakudya zosakhwima zomwe ali nazo.
Zosakaniza
Yisiti Youma - 1 tbsp. supuni.
Mchere - 2 tsp;
Uchi - 2 tbsp. zida;
Ufa wonse wa tirigu - makapu 6.5;
Madzi ofunda - magalasi awiri;
Mafuta a azitona - 2 tbsp. spoons.
Sakanizani yisiti, madzi ndi uchi pachidebe chachikulu. Onjezani ufa mpaka mtanda utatenga kusasintha kwa kirimu wowawasa wowawasa. Siyani pamalo otentha kwa maola 12, kuti mtanda uwuke. Onjezani zosakaniza ndi kutsukirako. Ikani mawonekedwe ndikuyembekeza mpaka chitatuluke kachiwiri. Ikani mu uvuni ndikuphika mpaka kuphika.
Zobera zosavuta.
Kuti mupange zophekeka, dulani mkatewo muzing'onoting'ono. Ngati mungafune, mutha kudula kutumphuka kuchokera ku mkate, kuti otsekemera azikhala ofewa. Ikani pepala kuphika ndi zigawo za mkate mu uvuni ndi kuphika pa 180 ℃ kwa mphindi 10. Zoyipa zoterezi zimatha kudyedwa ndi tiyi wa amonke a shuga kapena khofi, komanso kuwonjezeredwa ku saladi.
Garlic obera.
Kupanga croutons ndi kununkhira kwa adyo, muyenera kudula mkate kukhala magawo oblong. Kudutsa 3 cloves wa adyo kudzera osindikiza ndi kusakaniza ndi 1 tbsp. supuni ya mafuta a azitona. Ikani magawo a mkatewo m'mbale ndi msuzi wa adyo ndikusakaniza bwino. Ikani croutons pa pepala kuphika ndi kuphika pafupifupi mphindi 15.
Zoyala zokhala ndi zitsamba zonunkhira.
Mkate wotseketsa ndi kusakaniza ndi 1 tbsp. Supuni hops-suneli zokometsera. Sakanizani bwino, kuwonjezera 1 tbsp. supuni ya mafuta azitona ndikuyambitsa kachiwiri. Valani pepala kuphika ndikuphika pa 190 ℃ kwa mphindi 30, oyambitsa zina.
Zopaka ndi nsomba.
Dulani mkatewo m'magawo akulu. Pogaya nsomba zamzitini aliyense mu madzi ake mu blender kupita ku puree, onjezerani mchere, amadyera osalala ndi 1 tbsp. supuni ya mafuta a azitona. Ndi phala lokonzekera, ikani chidutswa chilichonse cha mkate, kenako ndikudula m'magulu ang'onoang'ono.
Phimbani pepala kuphika ndi pepala lophika, ndikufalitsa mosamala zidutswa za mkate ndikuyika mu uvuni ku 200 температуре kwa mphindi 20.
Masikono a rye.
Njira yabwinoko yosinthira ndi mikate yopanda buledi itha kukhala mabisiketi opangira tokha. Amakhalanso ndi mawonekedwe olimba a crispy pamunsi pamunsi.
Zosakaniza
- Rye ufa - 1 chikho;
- Madzi - 1/5 chikho;
- Mafuta a azitona - 2 tbsp. zida;
- Mbewu za Caraway - 0,5 tsp;
- Mchere - supuni 0,25.
Sanjani ufa ndi kapu yayikulu, uzipereka mafuta, mchere ndi nthangala za caraway. Kutsanulira madzi pang'ono, ikani mtanda wonunkhira ndikuuyika mufiriji kwa maola atatu. Pakulirani mtandawo kukhala waukulu wosanjikiza pafupifupi 0.5 cm.Dulani m'magulu ang'onoang'ono ndi kuwabaya m'malo angapo ndi foloko. Ikani mabisiketi pa pepala lophika ndi kuphika kwa mphindi 15 ku 200 ℃.
Chinsinsi cha zakudya zomwe zimayambitsa matenda ashuga chimaperekedwa mu kanema munkhaniyi.
