Ndikulakwitsa kuganiza kuti zakudya za mtundu wa 2 za shuga ndizopanda vuto komanso zopanda vuto. Mndandanda wazakudya zoletsedwa ndizochepa. Lamulo lalikulu pakupanga mndandanda wa odwala matenda ashuga ndi kusankha zakudya zomwe zimakhala ndi kalori yotsika komanso index ya glycemic yotsika (GI). Chizindikiro ichi chikuwonetsa kuchuluka kwa shuga omwe amalowa m'magazi atatha kudya mankhwala enaake kapena chakumwa.
Kukonzekera chakudya chokoma kwambiri komanso chofunikira kwambiri si vuto, muyenera kungoganiza zochepa zophika. Chifukwa chake, kwa matenda ashuga, maphikidwe sayenera kuphatikiza kukazinga ndi kupaka mafuta ambiri azamasamba, simungathe kuyika saladi ndi mayonesi ndi sosi yosungirako, ndikugwiritsira ntchito ufa wotsika kwambiri pophika mkate.
Nkhaniyi imapereka maphikidwe a odwala matenda ashuga omwe ali ndi zithunzi zosavuta komanso zosangalatsa, amalankhula za GI ndi zakudya zovomerezeka m'zakudya, imapereka malingaliro pazakudya za odwala omwe ali ndi matenda amtundu uliwonse.
Glycemic Product Index
Zogulitsa odwala matenda ashuga omwe ali ndi GI mpaka mayunitsi 49 amaloledwa. Zisakhudze kuchuluka kwa shuga m'magazi. Chakudya chokhala ndi mndandanda wa 50 - 69 mayilo amaloledwa menyu pokhapokha, kangapo pamlungu. Pankhaniyi, matendawa sayenera kukhala pachimake pachimake. Chakudya chokhala ndi cholozera cha mayunitsi 70 ndipo pamwambapo chimaletsedwa kwa odwala, chifukwa zimachulukitsa kuchuluka kwa shuga m'magazi ndipo zimatha kuyambitsa matenda a shuga a mtundu 1.
Pali zosankha zingapo momwe mndandanda wamtundu wa glycemic umachulukira, koma izi zimangogwira masamba ndi zipatso. Chifukwa chake, kaloti ndi beets mu mawonekedwe osaphika amalimbikitsidwa mumenyu yazakudya, koma yophika sizovomerezeka chifukwa cha GI yayikulu. Ngati mutabweretsa zipatso ndi zipatso posasinthika ndi mbatata yosenda, ndiye kuti chidziwitso chake chidzakwera ndi mayunitsi angapo.
Pali mitundu ingapo ya nyama ndi masamba omwe ali ndi GI ya zero. Koma chizindikiro chotere sichitanthauza kuti ndi "alendo olandilidwa" muzakudya. Gululi limaphatikizapo mafuta a nkhumba, bakha, mwanawankhosa ndi mafuta a masamba. Komabe, zinthu izi zimakhala ndi cholesterol yowonjezereka, zomwe zimapangitsa kuti magazi azigwera.
Zakudya za mtundu 1 ndi matenda ashuga 2 sayenera kukonzekera ndi zotsatirazi:
- nyama yamafuta ndi nsomba, nsomba zolaula;
- mbatata, kaloti owiritsa ndi beets;
- mpunga woyera, chimanga ndi semolina;
- masiku, zoumba;
- vwende, chivwende, persimmon, mphesa;
- ufa wa tirigu, wowuma, shuga, margarine.
Mutha kuphika mosavuta zakudya zabwino komanso zopatsa thanzi kuchokera muzakudya zomwe ziloledwa.
Zakudya Zamasamba Zokhazikika
Zamasamba - ndiye chakudya choyenera, amakhala ndi theka la kuchuluka kwa mbale pazakudya. Kuchokera kwa iwo mutha kuphika misuzi, masaladi ndi mbale zovuta za mbali. Saladi ziyenera kukonzedwa ndi mafuta ochepa a azitona kapena tchizi chokoleti cha kanyumba ndi 0% mafuta.
Mbale yokhala ndi mphodza imakhala patsogolo patebulo la matenda ashuga. Mutha kumwa masamba aliwonse, kupatula omwe ali ndi GI yayikulu, kutengera zomwe mumakonda. Chinthu chachikulu choti muganizire ndi nthawi yophika yazomwe mukugulitsa.
Zosiyanasiyana zamakolozo zimaloledwa ndi zitsamba ndi zokometsera - oregano, basil, sipinachi, letesi, parsley, katsabola, tsabola wakuda ndi loyera.
Kuphika zokhala ndi mazira otchedwa Peacock Fan sikungatenge nthawi yayitali. Komabe, chakudya choterocho chimakongoletsa tebulo lililonse lokondweretsa ndipo chidzadabwitsa ngakhale gourmet wokongola kwambiri ndi kukoma kwake.
Zotsatira zotsatirazi zidzafunika:
- ma biringanya awiri apakati;
- tomato awiri;
- tsabola m'modzi
- chifuwa cha nkhuku - 200 magalamu;
- tchizi cholimba chamafuta - 150 gm;
- wowawasa kirimu 15% mafuta - 100 magalamu;
- supuni ya mafuta masamba.
Dulani biringanya motalika m'magawo awiri, osadula gawo lililonse mpaka kumapeto kuti liwoneke ngati fan. Finyani chilichonse mwazomwe muli ndi tsabola, phwetekere ndi nkhuku yophika, ndikufalitsa kirimu wowawasa pamwamba. Tomato amadulidwa kukhala mphete, brisket ndi julienne wa tsabola.
Ikani chodzikanira ndi mazira pachophika chophika, mafuta. Kuphika mu uvuni pa kutentha kwa 180 C kwa 40 - 45, mphindi zisanu musanamalize kuwaza biringanya ndi tchizi, grated pa grater yabwino.
Ndi matenda a shuga a mtundu wachibiri, funso limakhala lotani - chitha kuthandizidwa bwanji akamwe chakudya? Zakudya zowoneka bwino kuchokera kumasamba zimakhala chakudya chamadzulo masana, kukhutitsa thupi ndi mavitamini ndi michere, komanso kudzipatsanso mtima kwa nthawi yayitali.
Saladi "yotentha ya chilimwe" imakhala ndi zopatsa mphamvu zochepa, zoyenera mtundu 1 ndi mitundu yachiwiri ya ashuga, komanso omwe akuvutika ndi kulemera kwambiri. Izi ndizofunikira:
- nkhaka imodzi;
- tomato awiri apakati;
- maolivi khumi otetezedwa;
- tsabola m'modzi
- nthambi zingapo za parsley ndi cilantro;
- zovala zingapo za adyo;
- 150 magalamu a tchizi wowonjezera;
- supuni ya mafuta.
Sanjani nkhaka, kudula mzere, ndi tsabola chimodzimodzi. Chotsani khungu ku phwetekere - kuthira madzi otentha pamwamba pawo, pangani mawonekedwe oyambitsidwa pamwamba ndipo khungu lidzachotsedwa mosavuta. Dulani phwetekere ndi tchizi choposa mu ma cubes akulu, adyo kudzera pa Press, pang'onopang'ono kudula amadyera. Phatikizani zosakaniza zonse, mchere kuti mulawe ndikusintha ndi mafuta.
Saladi ya Fairy Tale ya Chilimwe imatha kudyedwa ngati chakudya chosiyana masana kapena kuwonjezera pa chakudya chamasana.
Nyama ndi mbale zotsogola
Zakudya zabwino za anthu odwala matenda ashuga zimatha kukonzedwa mu uvuni, pachitofu, grill kapena ophika pang'onopang'ono. Njira yotsiriza ndiyoothamanga kwambiri, mungoyenera kulongedza zosakaniza zonse mumtundu ndikusankha njira yoyenera.
Zopanda nyama zamafuta zopanda mafuta, zopanda khungu, zimawerengedwa kuti ndizodwala. Kuku, nkhuku, zinziri, kalulu ndi ng'ombe ziyenera kusankhidwa. Ndizovomerezeka kugwiritsa ntchito nyama yapakhungu - nkhuku ndi chiwindi cha ng'ombe, lilime la ng'ombe, mtima ndi mapapu.
Njira yoyamba yophikira zakudya zam'kamwa ndi mtima wophikidwa pakuphika pang'ono. Muzimutsuka magalamu 700 a mafuta pansi pamadzi, chotsani mitsempha ndikudula mainchesi atatu. Thirani supuni ziwiri zamafuta mumtundu wa multicooker, ikani mtima, onjezani magalamu 150 a kirimu wowawasa wopanda mafuta ndi madzi ofanana, mchere ndi tsabola. Khazikitsani njira yodzimitsa mphindi 90. Tumikirani mtima wa nyama yophika ndi mpunga kapena bulawheat.
Nyama ya nkhuku imadziwika kuti ndiyo nyama yotchuka kwambiri, koma yotopa nthawi zonse kuwira kapena kuphika mu uvuni. Zilibe kanthu, pansipa ndi njira yachakudya chokometsera, chomwe chimadziwika ndi kukoma kwa piquant.
Zosakaniza
- theka la kilogalamu ya mawere a nkhuku;
- supuni ziwiri za uchi;
- supuni zisanu za msuzi wa soya;
- supuni ya sesame;
- zovala zingapo za adyo;
- supuni ya mafuta masamba;
- tsabola woyera ndi wakuda kuti mulawe.
Sumutsani mawere a nkhuku pansi pa madzi ndikuchotsa mafuta otsala onse kwa iwo, onjezerani marinade ndikusiya kwa ola limodzi kuti ulowerere. Marinade amakonzedwa motere: sakanizani soya msuzi, uchi ndi adyo akudutsa pamtolankhani.
Kenako onjezani mafuta pansi pa multicooker ndikuyika nkhuku, tsabola kuti mulawe, musakhale mchere. Khazikitsani njira yodzimitsa mphindi 50. Muthanso kuphika nkhuku mu uvuni, kuphika kutentha kwa 180 C.
Zakudya zabwino za anthu odwala matenda ashuga nthawi zambiri amakhala masaladi. Amakhala ndi kirimu wowawasa wopanda mafuta, pasty curd 0% mafuta, mafuta a azitona. Kwa okonda zonunkhira, mafuta amaponyedwa m'malo amdima kwa maola khumi ndi awiri pa thyme, adyo kapena tsabola.
Pa saladi yomwe mumakonda muyenera izi:
- bere yophika nkhuku - 250 magalamu;
- champignons kapena bowa wina aliyense - magalamu 400;
- nkhaka ziwiri zatsopano;
- gulu la amadyera (katsabola ndi parsley);
- mazira awiri owiritsa;
- kirimu wowawasa wotsika-mafuta kapena tchizi-ngati kanyumba tchizi chovala;
- tsabola wakuda, mchere.
Dulani bowa m'magawo ndikuthira pamoto wochepa mpaka kuphika. Mutha kutenga bowa wamtundu wina uliwonse, onse ali ndi GI yopanga 35 mayunitsi. Dulani nkhaka, mazira ndi nkhuku muma cubes akuluakulu, kuwaza amadyera. Phatikizani zinthu zonse, mchere ndi tsabola, nyengo ndi tchizi tchizi kapena zonona wowawasa. Zakudya zoterezi zimawonedwa ngati chakudya chokwanira - kadzutsa kapena chakudya chamadzulo choyamba.
Ngati wodwalayo ali wonenepa kwambiri, ndipo ili ndi vuto wamba pamene shuga ndi mtundu wodziyimira pawokha wa insulin, ndiye kuti zakudya ziyenera kupangidwa kuchokera ku zakudya zama calorie otsika. Pankhaniyi, mutha kupanga saladi ndi avocado.
Zosakaniza
- bere yophika nkhuku - 100 magalamu;
- avocado;
- theka la anyezi wofiyira;
- arugula;
- mafuta a azitona.
Dulani avocados kukhala magawo owonda, zingwe za nkhuku, anyezi ofiira m'mphete zophatikizika ndikuphatikiza zosakaniza zonse, mchere ndi nyengo ndi mafuta a azitona. Osawopa malonda ngati avocado, chifukwa glycemic index ya avocados ndi magawo 10 okha.
Monga mukuwonera, maphikidwe a nyama a zakudya okoma ali ndi mitundu yambiri, kotero kuphatikiza kwa shuga ndikosavuta kusiyanasiyana.
Zakudya Zam'madzi Zam'madzi ndi Zam'nyanja
Ndikofunikira kuti odwala matenda ashuga azitha kudya zakudya zabwino, chifukwa thupi limasowa mavitamini ndi michere chifukwa chakuyenda bwino kwa endocrine system. Nsomba zizikhala pamakolo mpaka kanayi pa sabata. Muli calcium, phosphorous ndi mafuta acids.
Pokonzekera mbale za anthu odwala matenda ashuga, amaloledwa kugwiritsa ntchito nsomba zam'mitsinje ndi nyanja. Chachikulu ndichakuti zinthuzo sizinthu zamafuta. Palibe choletsa kudya zam'nyanja. Vutoli ndi losiyana kwathunthu ndi offal - mkaka ndi caviar ndi oletsedwa.
Zakudya zochokera ku nsomba zofiira ndi zokongoletsera za tebulo lililonse lokondweretsa, ndipo gawo labwino ndikuti kuphika sikungatenge nthawi yambiri.
Zosakaniza zotsatirazi ndizofunikira pa salimoni ya lalanje:
- nsomba - 700 magalamu;
- malalanje awiri;
- supuni ya mafuta masamba;
- msuzi wa theka ndimu;
- mchere, tsabola.
Gawani nsomba yopanda mutu m'magawo awiri. Chotsani sikelo ndi wokwera. Kabati ndi mchere ndi tsabola, kuwaza ndi madzi ndikuchoka kwa ola limodzi. Dulani malalanjewo kukhala ozungulira sentimita imodzi ndi theka.
Pa khungu khungu, pangani mawonekedwe oyipanga kuti aoneke ngati aionion, ikani mkombero wa lalanje mumkono. Ikani zipatso zotsala wogawana pa zojambulazo zamafuta ndi masamba. Ikani nsomba pamwamba. Ikani chilichonse papepala lophika. Kuphika pa kutentha kwa 180 C, kwa mphindi 40 - 45. Nthawi yophika yomaliza imadalira makulidwe a zidutswazo.
Kwa odwala matenda ashuga amtundu wa 2, maphikidwe a zakudya zam'nyanja ndi oyenera kuphika tsiku lililonse, chifukwa samatenga nthawi yambiri. Mwachitsanzo, saladi ya "nyanja" yakonzedwa motere:
- dulani squid yophika kukhala mphete;
- kudula mazira ndi nkhaka imodzi kukhala ma cubes;
- phatikizani zosakaniza, onjezerani masamba asanu a peeled, mchere;
- nyengo saladi ndi pasty kanyumba tchizi.
Mutha kukongoletsa saladi ya "nyanja" ndi Spigs zamasamba. Ndikofunika kudziwa kuti ma squid a mtundu wachiwiri wa shuga amalimbikitsidwa pamenyu osachepera kangapo pa sabata.
Mu kanema mu nkhaniyi, maphikidwe a saladi amaperekedwa.
