Kwa odwala omwe ali ndi mtundu wachiwiri wa matenda ashuga, ma endocrinologists akupanga zakudya zama carb zotsika bwino kuti azikhala ndi shuga. Mndandanda waukulu wazakudya ndi kusankha zakudya za mbale ndi mndandanda wawo wa glycemic (GI). Mtengo uwu umawonetsa momwe glucose amalowa mwachangu mthupi atatha kudya chakudya kapena chakumwa china.
Mwamwayi, mndandanda wazakudya "zovulaza" ndizochepa, zomwe zimakupatsani mwayi wophika mitundu yosiyanasiyana ya odwala matenda ashuga a 2. Ndikofunikira kutsatira malamulo a mankhwalawa kutentha, kuti musachulukitse GI ndi kuchuluka kwa cholesterol yoyipa. Izi sizovuta, mukungofunika kuchepetsa kukazinga mumafuta ambiri amadzimadzi kuti ayi, ndikusintha ndikuyamba supuni.
Matenda "okoma" amtundu wodziimira payekha nthawi zambiri amadabwitsa anthu ndipo amayenera kuyambiranso kuphika kwawo. Nkhaniyi ikuphunzitsani kuphika mbale "zoyenera", momwe maphikidwe a matenda ashuga amtundu wa 2 omwe angakonzekere chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo akufotokozedwa pano, malingaliro amaperekedwa pakusankha kwazogulitsa ndi njira yothandizira kutentha kwa mbale.
Upangiri wachilengedwe kuchokera kwa endocrinologist
Kukonzekera kwa zakudya zamafuta kumayenera kuchitika mosamalitsa malinga ndi malamulo ena. Chithandizo chamatenthedwe mwa njira yokazinga pamtengo wamafuta ambiri amtundu woletsedwa. Ndikofunika kuti m'malo mwake kuzimitsa kwake mu poto ndi mbali zazitali, ndikuphatikizira mafuta a maolivi ndi madzi.
Anthu onenepa kwambiri komanso amakonda kunenepa kwambiri, ayenera kuchepetsa kugwiritsa ntchito zonunkhira zotentha, adyo ndi tsabola. Amathandizira kukulitsa chidwi cha chakudya. Muyenera kuyesa kuchepetsa calorie kudya 2300 patsiku.
Kutsatira zakudya, muyenera kudya kaye kamodzi patsiku. Kuphika kokha pa msuzi wa masamba ndi nyama yachiwiri. Nyamayi imabweretsedwa chithupsa, ndikuthira madziwo, pambuyo pake amathira madzi atsopano, nyama ndi masamba ena amawonjezeredwa. Mwambiri, madokotala amalimbikitsa kuwonjezera nyama ku mbale yokonzekera kale.
Malangizo abwino ophikira a shuga a 2:
- ndizoletsedwa mwachangu;
- kuyesa kupereka masamba osachepera kutentha;
- onenepa kwambiri kuti muchepetse nkhonya zakuthwa;
- mbale yamadzimadzi imakonzedwa pa msuzi wamasamba;
- nyama ndi nsomba zimasankhidwa mitundu yamafuta ochepa;
- kupatula margarine, batala, shuga, kukhuthala, ufa wa tirigu wa kalasi yoyamba kuchokera maphikidwe;
- pakuphika, gwiritsani ntchito dzira limodzi lokha, ndikusintha ena onse ndi mapuloteni okha;
- Malonda onse ayenera kukhala ndi mtengo wotsika.
Ziribe kanthu momwe malamulowa amasungidwira, koma ngati zinthuzo zili ndi pafupifupi, GI yayikulu, ndiye kuti mbale zotere sizili zoyenera kudyetsa wodwalayo.
Glycemic Product Index
Ndi mtundu 2 wa matenda ashuga, mumatha kudya zakudya zokhala ndi kalozera wotsika, ndiye gawo lanu lofunikira kwambiri. Nthawi zina, osapitirira kawiri pa sabata, kuchuluka kwa magalamu 150, chakudya chokhala ndi mlingo wololedwa chimaloledwa ngati matenda "okoma" achotsedwa. Zogulitsa zomwe zimakhala ndi chidziwitso chachikulu cha odwala matenda ashuga zimangokhala zotsutsana, chifukwa zimayambitsa kuthamanga kwa glucose mu thupi.
Pali zosiyanapo zingapo pamene GI yotchulidwa patebulo imachuluka. Choyamba, ngati zipatso ndi zipatso zili homogenized, chizindikirocho chidzakwera ndi magawo awiri kapena atatu. Kachiwiri, beets ndi karoti watsopano amakhala ndi GI yotsika, ndipo kutentha kumakhala kovunda.
Komanso, ndi matenda amtundu wa 2 shuga, zipatso zonse, zipatso za mabulosi ndi timadzi tokoma timaletsedwa. Chowonadi ndi chakuti pokonzekera izi, zinthu zomwe "zimataya" fiber ndi glucose mu chipatso zimalowa m'thupi mwachangu kwambiri. Mililita 100 yokha ya zakumwa zotere m'mphindi zisanu mpaka khumi zomwe zimapangitsa kuchuluka kwa shuga m'magazi ndi 5 mmol / l.
Chizindikiro cha glycemic chimagawidwa m'magulu atatu:
- mpaka magawo 49 - otsika;
- 50 - 69 mayunitsi - sing'anga;
- Mayunitsi 70 kapena kupitilira apo ndi okwera.
Zakudya zina sizikhala ndi glucose konse ndipo mndandanda wake ndi magawo a zero, mwachitsanzo, mafuta anyama, nkhumba, mafuta a mpendadzuwa. Izi sizitanthauza kuti gulu la zinthu ngati izi lidzakhala "alendo olandilidwa" pa menyu.
Nthawi zambiri pamakhala zopatsa mphamvu zambiri komanso zimakhala ndi cholesterol yambiri.
Zakudya Zamasamba
Zophikira zamasamba za shuga ziyenera kudziwikiratu, chifukwa mfundo za zakudya zopezeka pamaso pa shuga 2 zimasonyezeratu kuti masamba azikhala ndi theka la zakudya zonse. Zakudya zosiyanasiyana zimakonzedwa kwa iwo - mbale zam'mbali, sopo, lasagna, saladi.
Maphikidwe a saladi zamagulu azakudya sayenera kuphatikizapo zinthu monga zonona wowawasa, mafuta osungira, mayonesi. Kavalidwe kabwino kwambiri kangakhale yogati yopanga tokha, tchizi chochepa kwambiri ngati tchizi, mafuta a azitona.
Endocrinologists amalimbikitsa pophika kupatula kwathunthu mafuta a mpendadzuwa, ndikusintha ndi maolivi. Ili ndi mavitamini ndi michere yambiri, komanso amathandizira kuchotsa cholesterol yoyipa mthupi - vuto lodziwika bwino kwa anthu omwe akusokoneza dongosolo la endocrine.
Zakudya zimatha kukonzedwa kuchokera ku masamba otsatirawa (onse ali ndi mndandanda wa mayunitsi mpaka 49):
- squash, biringanya;
- anyezi, anyezi ofiira, leki;
- nkhaka, phwetekere;
- adyo
- maolivi;
- bowa aliyense - chanterelles, champignons, bowa wa oyisitara, batala, bowa wa uchi;
- mapeyala
- nyemba - nandolo zatsopano ndi zouma, mphodza, chinangwa, nyemba zobiriwira;
- kabichi yamitundu yosiyanasiyana - broccoli, Brussels zikumera, kolifulawa, zoyera, zofiira mutu;
- tsabola wowawa ndi wokoma.
Makhalidwe abwino a mbale amatha kukhala osiyanasiyana ndi zitsamba - sipinachi, basil, oregano, parsley, katsabola, arugula. Chitsamba chomaliza pakalipano chimakhala chotsogola monga chophatikiza pafupipafupi mu masamba a masamba.
Zofunikira zotsatirazi ndizofunikira pa Vitamini Charge Saladi:
- arugula - 100 magalamu;
- phwetekere imodzi;
- maolivi asanu opanda mbewu;
- mitengo isanu;
- anyezi wofiyira yaying'ono;
- belu limodzi wachikasu;
- magawo angapo a ndimu;
- mafuta a azitona.
Chotsani peel pa phwetekere, kutsanulira phwetekere ndi madzi otentha ndikupanga mawonekedwe owoneka kuchokera pamwamba - izi zimachotsa khungu mosavuta. Dulani masambawo kukhala ma cubes mainchecenti awiri, kudula anyezi m'mphete ndikulowera kwa mphindi 15 mu marinade (viniga ndi madzi, chimodzi mpaka chimodzi), kenako kufinya marinade ndikuwonjezera pa saladi.
Dulani tsabola kukhala n'kupanga, kudula maolivi pakati, chotsanulira chipolopolocho, sakanizani zonse zomwe zimapangidwa, kadzuwa ndi mandimu, uzipereka mchere ndi nyengo ndi mafuta. Chitsanzo pakupereka chakudya ichi chimaperekedwa ndi chithunzi pansipa.
Nthawi zambiri odwala amadzifunsa kuti ndi masamba ati omwe amatha kuphika masamba? Maphikidwe omwe alipo a odwala matenda ashuga amasangalatsa mumitundu yawo - iyi ndi mphodza, ratatouille ndi masamba lasagna.
Ngakhale amateur othandizira amatha kukonza ratatouille, zosakaniza zotsatirazi zidzafunika:
- tomato awiri;
- biringanya limodzi;
- zovala zinayi za adyo;
- msuzi wa phwetekere - mamililita 100;
- tsabola awiri okoma;
- supuni ya mafuta masamba;
- tchizi cholimba chamafuta - 100 magalamu;
- gulu la greenery.
Masamba, kupatula adyo, odulidwa mu mphete, chotsani nthangala ndi tsabola. Pakani chidebe chokhala ndi mbali zokulirapo ndi mafuta a masamba, kenako ikani masamba osankhidwa mwanjira ya "accordion", akusinthana pakati pawo. Phatikizani madzi a phwetekere ndi adyo wosankhidwa ndi zitsamba, ndikuthira mbale yamtsogolo. Kuwaza tchizi yokazinga pamwamba. Kuphika uvuni mu kutentha kwa 180 C kwa mphindi 45. Ngati sizikudziwika bwino momwe mungatherere masamba, ndiye kumapeto kwa nkhaniyo kanema wokhala ndi zithunzi zakukonzekera kwa ratatouille amawonetsedwa.
Zakudya izi zamafuta azakudya zitha kukonzedwa mwachangu kuphika, kuyika njira ya "kuphika" kwa mphindi 50.
Zakudya ndi nyama ndi offal
Kwa mitundu yachiwiri ya ashuga, maphikidwe amasangalatsa mu kuchuluka kwawo. Mwa njira zonse zophikira, sizotsika pazitsamba za munthu wathanzi labwino - chokoma, onunkhira, komanso chofunikira kwambiri chathanzi. Ndikofunikira kusankha nyama yopendekera, kuchotsa kwa iwo khungu ndi mafuta, okhala ndi mafuta ambiri oyipa komanso mafuta "opanda".
Makhalidwe abwino a mbale a shuga amatha kusiyanasiyana ndi mchere, mwachitsanzo, oregano, tsabola wa pansi, turmeric. Nyengo yotsirizayi nthawi zambiri imavomerezedwa ndi endocrinologists a shuga, chifukwa amatha kuchepetsa kuchuluka kwa shuga m'magazi.
Zakudya zamagulu kangapo pa sabata, wodwalayo ayenera kudya mbale zapa. Mtengo wopatsa thanzi kwambiri umakhala ndi nkhuku, chiwindi cha ng'ombe. Lilime la ng'ombe ndi mapapu sizoletsedwa. Ngakhale mapuloteni omwe amapezeka m'mapapo amatengeka ndi thupi kwambiri kuposa mapuloteni omwe amapezeka kuchokera ku nyama.
Chinsinsi choyamba cha odwala matenda ashuga a 2 chimakonzedwa kuchokera ku nyama yoboola. Iyenera kupangika palokha popanda nyama yopanda - nkhuku, nkhuku kapena ng'ombe. Ndikwabwino kukana kugula malonda ogulitsa, chifukwa opanga amawonjezera mafuta ndi khungu pazinthu zoterezi.
"Tsabola wamtima" wakonzedwa kuchokera pazosakaniza zotsatirazi:
- tsabola atatu belu la mitundu yosiyanasiyana;
- nkhuku yokazinga - magalamu 600;
- anyezi umodzi;
- zovala zitatu za adyo;
- supuni zitatu za phwetekere;
- gulu la parsley;
- mafuta a masamba - supuni 1;
- tchizi chamafuta ochepa - 200 g.
Grate anyezi ndikusakaniza ndi minced nyama, mchere ndi tsabola. Dulani tsabola pakati ndikuchotsa mbewu popanda kuthyola mchira. Mangani halves ndi nyama yoboola, mafuta mafuta msuzi pamwamba. Kuti apange, sakanizani phala la phwetekere, adyo wosankhidwa ndi supuni zinayi za madzi.
Ikani amadyera osankhidwa pamwamba pa msuzi ndikuwaza ndi tchizi yokazinga. Ikani masamba pamtengo wophika mafuta. Konzani tsabola pa kutentha kwa 180 C kwa mphindi 45. Iyi ndi maphunziro achiwiri omwe sakusakira mbale.
Kamodzi pa sabata, mutha kuphika nyama yazakudya zodyera monga matenda ashuga, monga kuwonjezera masamba. Amakhala othandiza kwambiri komanso nthawi yomweyo, otsika-kalori, omwe amafunikira kwambiri ngati munthu ali ndi matenda a shuga a 2 onenepa kwambiri.
Zosakaniza
- theka la kilogalamu ya nyama yodala;
- squash imodzi sing'anga;
- anyezi umodzi;
- dzira limodzi;
- mchere, tsabola.
Chotsani mitsempha munyama, idutseni ndi chopukusira nyama. Pukutira masamba pa grater yabwino ndikusakaniza ng'ombe, kumenya mu dzira, mchere ndi tsabola. Knead mpaka yosalala. Kuphika pa chitofu ndi moto wosakwiya, pansi pa chivindikiro chobisika mbali zonse ziwiri. Mutha kuphikiranso zidutswazo mu uvuni kapena zingapo.
Zakudya zotenthedwa izi ndizoyenera kwa anthu omwe amafunafuna kuchepetsa kulemera kwawo.
Nyama ya nkhuku ndi nyama yodwala yomwe ilibe zotsutsana. Zakudya zosiyanasiyana zimakonzedwa kuchokera pamenepo. Kupanga mazira a nkhuku kuti azikhala otsekemera, ndibwino kuphika zakudya zake.
Zosakaniza
- fillet ya nkhuku - magalamu 400;
- msuzi wa phwetekere - mamililita 150;
- anyezi umodzi;
- supuni ziwiri za zonona wowawasa wotsika;
- mchere, tsabola.
Chotsani mafuta otsala mu filleti, muzimutsuka pansi pamadzi othamanga ndikudula mbali. Wotani poto ndi mafuta amasamba ndikuwonjezera nyama, mwachangu pamoto wotentha, kuyambitsa mosalekeza, kwa mphindi imodzi. Mukatha mchere, tsabola ndi kuwonjezera anyezi wosemedwa m'mphete zatheka kwa iwo.
Simmer kwa mphindi 15 pansi pa chivindikiro, oyambitsa zina. Ndiye kuthira madzi a phwetekere, kirimu wowawasa, kusakaniza ndikuphika kwa mphindi 10 zina. Msuzi uwu umayenda bwino ndi buwheat wowiritsa kapena mpunga wa bulauni.
Pamaso pa mtundu uliwonse wa matenda ashuga (oyamba, achiwiri, olimbitsa thupi), ndikofunikira kuti musangowunika zakudya zanu, komanso masewera olimbitsa thupi pafupipafupi, monga shuga wamagazi amakonzedwa mwachangu.
Zochita zotsatirazi zolimbitsa thupi ndizololeka kwa mtundu uliwonse wa shuga:
- kuthamanga;
- kulimba
- Yoga
- kusambira
- Kuyenda
- kuyendetsa njinga
- Kuyenda kwa Nordic.
Ngati palibe nthawi yokwanira yamasewera, ndiye kuti maulendo ogwirira ntchito sayenera kuyikidwa pambali, ndikuwasintha poyenda.
Kanemayo munkhaniyi akuwonetsa chinsinsi cha ratatouille.
