Ngakhale wodwalayo ali ndi mtundu wa matenda ashuga, choyamba, chachiwiri kapena chimbudzi, ayenera kupanga tebulo lake moyenera kuti athe kugwirizira kuchuluka kwa shuga m'magazi. Zakudyazo zimakhala ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika. Chizindikiro ichi chikuwonetsa momwe glucose amasinthidwira m'magazi atatha kudya chinthu china.
Chizindikiro chokhacho chomwe chimatsogolera endocrinologists pokonzekera mndandanda wa odwala matenda ashuga. Kuphatikiza apo, ndikofunikira kusamala zakudya zopatsa thanzi;
Ndikulakwitsa kuganiza kuti mbale za odwala omwe ali ndi matenda ashuga ndiwoperewera. Ayi, chifukwa mndandanda wazinthu zololedwa ndi zokulirapo ndipo mutha kupanga mbale zambiri zamtundu ndi saladi kuchokera kwa iwo. Tidzakambirana m'nkhaniyi.
Mafunso otsatirawa akukambirana - masaladi otani omwe angakonzekere munthu wodwala matenda ashuga, masamba a saladi a mitundu yachiwiri ya ashuga, mbale za chaka chatsopano, saladi zowerengera zazing'ono zam'kati ndi zakudya zam'nyanja, ngati chakudya chokwanira.
Glycemic Saladi Product Index
Kwa odwala omwe ali ndi matenda "okoma", ngakhale atakhala amtundu wanji, ndikofunikira kudya zakudya zokhala ndi index ya mpaka 50 magawo. Zakudya zokhala ndi zizindikiritso mpaka mayunitsi 69 zitha kukhalapo patebulo, koma monga kupatula, ndiko kuti, kangapo pamlungu, osaposa magalamu 150. Nthawi yomweyo, menyu sayenera kukhala wolemedwa ndi zinthu zina zoyipa. Zosakaniza zina zonse za masaladi, zokhala ndi mayendedwe opitilira 70, ndizoletsedwa kwa matenda amtundu wa 2 ndi mtundu wa 1, chifukwa zimathandiza kwambiri kuchuluka kwa shuga m'magazi.
Maphikidwe a saladi a shuga amasiya kupatula mavalidwe awo ndi ketchup ndi mayonesi. Mwambiri, kuphatikiza pa GI, muyeneranso kuyang'anira chidwi cha zopatsa mphamvu zamagulu. Likukhalira kuti GI ndiye njira yoyamba yosankhira malonda, ndipo zomwe zili omalizira ndizomaliza. Zizindikiro ziwiri ziyenera kuganiziridwa nthawi imodzi.
Mwachitsanzo, mafuta amakhala ndi mndandanda wama zero; umodzi siwolandilidwa mu chakudya cha wodwalayo. Chowonadi ndi chakuti nthawi zambiri, zinthu zotere zimadzaza ndi cholesterol yoyipa ndipo zimakhala ndi zopatsa mphamvu zambiri, zomwe zimakhumudwitsa mapangidwe a mafuta.
Pa mitundu 1 ndi mitundu yachiwiri ya ashuga, mutha kuphika onse masamba ndi zipatso, komanso nyama ndi nsomba zamalonda. Chachikulu ndikusankha molondola zosakaniza zomwe zidzaphatikizidwe. Masaladi opangira shuga kwa ashuga ndiwofunikira chifukwa amakhala ndi mitundu yambiri yazakudya zomwe zimachedwetsa magazi kulowa m'magazi.
Zamasamba pokonzekera masaladi, zotsatirazi zingakhale zothandiza:
- udzu winawake;
- Phwetekere
- nkhaka
- mitundu yonse ya kabichi - broccoli, Brussels zikumera, kolifulawa, zoyera, kabichi wofiira, Beijing;
- anyezi ndi chives;
- tsabola wowawa ndi wokoma (Bulgaria);
- adyo
- squash;
- Kaloti watsopano
- nyemba - nyemba, nandolo, mphodza.
Saladi amathanso kukonzekera kuchokera ku bowa wamtundu uliwonse - champignons, bowa wa oyisitara, batala, chanterelles. Zolozera zonse sizidutsa 35 mayunitsi.
Makhalidwe amakomedwe a saladi omwe ali ndi shuga amatha kusiyanasiyana ndi mchere kapena zitsamba, mwachitsanzo, turmeric, oregano, basil, parsley kapena katsabola.
Saladi ya zipatso ndi chakudya cham'mawa chothandiza anthu odwala matenda ashuga. Mlingo watsiku ndi tsiku uzikhala 250 g. Mutha kuwotcha zipatso zophika ndi mabulosi a kefir, yogati kapena yogathi yopangidwa tokha.
Mwa zipatso ndi zipatso, muyenera kusankha zotsatirazi:
- maapulo ndi mapeyala;
- ma apricots, timadzi tokoma ndi mapichesi;
- yamatcheri ndi yamatcheri;
- sitiroberi, sitiroberi ndi raspberries;
- jamu;
- makangaza;
- Blueberries
- Mabulosi
- mitundu yonse ya zipatso zamalanje - lalanje, mandarin, pomelo, mphesa.
Pochulukirapo, osapitirira 50 magalamu patsiku, mtedza wamtundu uliwonse umatha kuwonjezeredwa ku mbale za odwala matenda ashuga - walnuts, mtedza, cashews, hazelnuts, ma almond, pistachios. Mndandanda wawo uli pamlingo wotsika, koma zopatsa mphamvu ndizambiri.
Nyama ndi nsomba zamasaladi zisankhe mitundu yamafuta ochepa, ndikuchotsa zotsalira za khungu ndi mafuta. Mutha kuyambitsa mitundu yosiyanasiyana ya nyama ndi zonyansa:
- nyama yankhuku;
- nkhuku;
- nyama ya kalulu;
- chiwindi cha nkhuku;
- ng'ombe chiwindi, lilime.
Kuchokera ku nsomba ndikofunikira kusankha:
- nsomba;
- hake;
- pollock;
- khodi;
- kuyera kwamtambo;
- Pike
- saury.
Nsomba zakumwa (caviar, mkaka) siziyenera kudyedwa. Zakudya zam'nyanja, palibe zoletsa kwa odwala.
Zakudya zam'nyanja
Izi saladi za shuga ndizothandiza kwambiri, chifukwa zimapatsa thupi mapuloteni, mavitamini ndi michere. Kuphatikiza apo, kudya koteroko kumakhala kochepa kalori ndipo sikungasokoneze ntchito ya m'mimba.
Sadiji ya squid ndi mbale womwe wakondedwa ndi ambiri kwa zaka zambiri. Chaka chilichonse, pali maphikidwe ochulukirapo osiyanasiyana omwe ali ndi squid. Madzi a mandimu ndi mafuta a azitona nthawi zambiri amagwiritsidwa ntchito ngati mavalidwe. Mafuta a maolivi amathanso kuthiridwa ndi zitsamba, tsabola wowawa kapena adyo. Kuti muchite izi, zitsamba zouma zimayikidwa mu chidebe chagalasi ndi mafuta ndikuzipaka kwa maola 12 m'malo amdima ndi ozizira.
Komanso, odwala matenda ashuga amtundu wololedwa amaloledwa kusakaniza saladiyo ndi zonona zopanda mafuta kapena tchizi wowonongera, mwachitsanzo, chizindikiro cha "Village House" chokhala ndi mafuta a 0.1%. Ngati saladi ya matenda ashuga ikaphikidwa patebulo wamba, ndiye kuti amaloledwa kugwiritsa ntchito kirimu wowonjezera zonona ngati chovala.
Zotsatira zotsatirazi zidzafunika:
- 200 magalamu a squid;
- nkhaka imodzi yatsopano;
- theka anyezi;
- letesi;
- dzira limodzi lophika;
- maolivi khumi otetezedwa;
- mafuta a azitona;
- mandimu.
Wiritsani nyamayi m'madzi amchere kwa mphindi zingapo, kudula mzere, ndikudula nkhaka kukhala mizere. Dulani anyezi kukhala mphete theka ndikulowera mu marinade (viniga ndi madzi) kwa theka la ola kuti musiye zowawa. Kenako pofinyira anyezi ndikuwonjezerapo nkhaka ndi squid. Dulani azitona pakati. Sakanizani zosakaniza zonse, mchere ndi kumeza mcherewo ndi mandimu. Nyengo ndi mafuta a azitona. Ikani masamba letesi pambale ndikuyika letesi pa iwo (chithunzi pansipa).
Ngati funso ndi - chiyani kuphika shuga? Saladi ya shrimp imeneyo idzakhala chokongoletsera cha Chaka Chatsopano kapena tebulo la tchuthi. Mbaleyi imagwiritsa ntchito chinanazi, koma funso limadzuka nthawi yomweyo - ndizotheka kudya chipatso ichi, chifukwa sichili mndandanda wazomwe zili ndi mndandanda wotsika. Mndandanda wa chinanazi umasinthasintha pakati, chifukwa chake, mosiyana, ukhoza kupezeka mu chakudya, koma osapitirira 100 magalamu.
Ndi mtundu 1 komanso shuga 2, msuzi wa shrimp ndi chakudya chokwanira, chosiyanitsidwa ndi kukoma kwake kwakunja ndi kosazolowereka. Chipatso ichochokha chimakhala ngati mbale ya saladi komanso ngati chosakaniza (mnofu). Choyamba, kudula chinanazi m'magawo awiri ndikuchotsa mosamala gawo limodzi. Dulani mu miyala yayikulu.
Zotsatira zotsatirazi zifunikanso:
- nkhaka imodzi yatsopano;
- avocado imodzi;
- 30 magalamu a cilantro;
- laimu imodzi;
- theka la kilogalamu ya shrimp;
- mchere, tsabola wakuda pansi kuti mulawe.
Dulani avocado ndi nkhaka kukhala masentimita 2 - 3 sentimita, bwino kuwaza kolantro. Sakanizani chinanazi, chilantro, nkhaka, avocado ndi shrimp yophika. Chiwerengero cha shrimp chitha kuchuluka, kutengera kukula kwa chinanazi palokha. Nyengani saladi ndi mandimu, mchere ndi tsabola kuti mumve zomwe mumakonda. Ikani saladiyo pakati pa chinanazi.
Zakudya zam'madzi zam'madzi izi zimakopa alendo aliyense.
Nyama ndi salal offal
Zakudya za anthu odwala matenda ashuga zimakonzedwa kuchokera ku nyama yophika ndi yokazinga. Offal amathanso kuwonjezeredwa. Kwa zaka zambiri, maphikidwe azakudya anali opindulitsa komanso osakoma. Komabe, mpaka pano, saladi ya anthu odwala matenda ashuga a mtundu 2, omwe maphikidwe awo akuwonjezeka chaka chilichonse ndikupanga mpikisano weniweni pakumva kwa mbale za anthu athanzi.
Ma saladi okoma kwambiri omwe akufotokozedwa pansipa, ndipo chilichonse chomwe amaphatikizidwa, chimakhala ndi index yotsika, zomwe zikutanthauza kuti maphikidwe ali otetezeka kwathunthu pamaso pa mitundu yoyamba ndi yachiwiri ya matenda ashuga.
Chinsinsi choyamba chimagwiritsa ntchito chiwindi cha nkhuku amtundu wa matenda ashuga a 2, omwe, ngati angafune, amawiritsa kapena kuwiritsa mu mafuta ochepa oyengeka. Ngakhale odwala matenda ashuga amakonda chiwindi cha nkhuku, pomwe ena amakonda nkhuku. Palibe zoletsa pazisankho izi.
Mudzafunika zosakaniza zotsatirazi kuti muzikonzekera chaka chino kapena tchuthi china:
- theka la kilogalamu ya chiwindi cha nkhuku;
- 400 magalamu a kabichi wofiira;
- tsabola awiri;
- mafuta a azitona;
- 200 magalamu a nyemba zowiritsa;
- amadyera osankha.
Dulani tsabola mu n'kupanga, kuwaza kabichi, kudula chiwindi chophika kukhala ma cubes. Sakanizani zosakaniza zonse, mchere kuti mulawe, Sinthani saladi ndi mafuta.
Masaladi amasamba
Masaladi a masamba a matenda a shuga a 2 ndikofunikira kwambiri muzakudya za tsiku ndi tsiku. Muli michere yambiri, yomwe imathandizira kusintha glucose kukhala mphamvu, komanso imathandizira magwiridwe am'mimba.
Chithandizo cha mtundu wachiwiri wa matenda ashuga chitha kukonzedwa tsiku lililonse. Chachikulu ndikuti ndi matenda ashuga, maphikidwe amayenera kuphatikizapo zakudya zama calorie otsika ndi GI yochepa. Njira yatsopano yokonzera lecho ikufotokozedwa pansipa.
Tenthetsani mafuta mu poto, onjezani tomato odulidwa mu ma cubes ang'onoang'ono, tsabola ndi mchere. Patatha mphindi zisanu, onjezani tsabola wosankhidwa wa ku Bulgaria, ndi adyo wosenda bwino. Simmer mpaka wachifundo. Ndi mtundu wachiwiri ndi woyamba wa matenda ashuga, lecho ikhala chakudya chabwino cham'mbali.
Matenda a 2 a shuga si chiganizo choti tikane tebulo lokoma, pali maphikidwe a saladi okha, komanso zakudya zamafuta kuchokera ku zipatso ndi zipatso.
Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.
