Zowotchera - iyi ndi imodzi mwazakudya zotchuka ndi zokoma za ku Russia. Amakhala osangalala kuphika ndi kudya, mwina m'mabanja onse a dziko lathu. Koma mwatsoka, ma dumplings sakhala a zakudya zamafuta, chifukwa chake samalimbikitsidwa kuti azigwiritsa ntchito matenda ambiri osachiritsika.
Pachifukwachi, anthu ambiri omwe ali ndi shuga m'magazi akuganiza kuti ngati kuli kotheka kudya ma dumplings omwe ali ndi matenda ashuga a 2. Pano, odwala onse omwe ali ndi vutoli ayenera kusangalala ndikuwuzidwa kuti ma dumplings si chakudya choletsedwa kotheratu kwa odwala matenda ashuga.
Koma pali mavu omwe amawaphika mu cafe ndi malo odyera kapena ogulidwa m'sitolo, odwala matenda ashuga saloledwa. Ma dumplings oterewa amakhala ndi index yayikulu kwambiri ya glycemic ndipo ali ndi mafuta ambiri, zomwe zimakhala zovulaza kwambiri kwa wodwala matenda ashuga.
Zowonjezera kwa odwala matenda ashuga ayenera kukonzedwa mosadukiza kuchokera pazogulitsa zoyenera komanso malinga ndi maphikidwe apadera. Chifukwa chake, tipitilizanso za momwe tingaphikitsire zoperewera za matenda ashuga a 2, zomwe ndizogwiritsa ntchito komanso zomwe ndizidya nawo.
The mtanda
Maziko a dumplings aliyense ndi mtanda, pakukonzekera komwe ufa wa tirigu wapamwamba kwambiri umagwiritsidwa ntchito. Zowonongeka kuchokera ku ufa wotere zimakhala zoyera kwambiri ndikusunga mawonekedwe awo bwino, koma nthawi yomweyo amakhala ndi index yayikulu ya glycemic.
Chifukwa chake, mukamadya odwala omwe ali ndi matenda ashuga, ufa wa tirigu uyenera kusinthidwa ndi wina wokhala ndi ziwalo zochepa zamkate. Njira yabwino kwambiri kwa anthu omwe ali ndi shuga wambiri ndi ufa wa rye, womwe umakhala ndi mavitamini pang'ono ndipo ali ndi mavitamini ofunikira.
Koma ngati mumaphika dumplings kokha kuchokera ku ufa wa rye, ndiye kuti sangakhale wokoma mokwanira. Chifukwa chake, tikulimbikitsidwa kusakanikirana ndi mitundu ina ya ufa, glycemic index yomwe simapitilira 50. Izi zithandizira kuti mtanda ukhale kwambiri komanso kuti uthandize kukoma kwake.
Mndandanda wamitundu yosiyanasiyana ya ufa:
- Mpunga - 95;
- Tirigu - 85;
- Chimanga - 70;
- Buckwheat - 50;
- Oatmeal - 45;
- Soya - 45;
- Rye - 40;
- Flaxseed - 35;
- Pea - 35;
- Amaranth - 25.
Opambana kwambiri ndikuphatikiza ufa wa rye ndi oat kapena amaranth. Ma dumplings awa ndiwotsekemera kwambiri, athanzi komanso amdima pang'ono kuposa mbale yanthete ya tirigu. Ndikofunika kudziwa kuti ma dumplings kuchokera pamayesowa akutsimikiziridwa kuti sangakhale ndi vuto lililonse pakupezeka kwa glucose m'thupi.
Mwina mtanda wovuta kwambiri umapezeka kuchokera ku ufa wa rye wokhala ndi flaxseed. Chowonadi ndi chakuti ufa wa flaxse umakhala wowonjezereka, chifukwa cha omwe ma dumplings amatha kukhala onenepa kwambiri. Kuphatikiza apo, ufa wa flaxseed umakhala wowoneka bwino wa bulauni, chifukwa chake malekezero amtunduwu amakhala pafupifupi amtundu wakuda.
Koma ngati mungatulutse mtandawo ngati woonda momwe mungathere osalabadira mtundu wakuda bii, ndiye kuti ma dumplings oterewa amakhala othandiza kwambiri kwa odwala matenda ashuga.
Wina akamaganiza kuti ndi magawo angati a buledi omwe amapezeka muzakudya zotere, ndiye kuti ochepa alipo. Kuchuluka kwa heh kumatengera mtundu wa ufa womwe umagwiritsidwa ntchito popanga mbale.
Komabe, pamitundu yonse ya ufa wokhala ndi chisonyezo chotsika cha glycemic, chizindikirochi sichidutsa chovomerezeka, popeza zimakhala ndi chakudya chambiri.
Zinthu
Amayi ambiri a m'nyumba amakonda kugwiritsa ntchito nyama yosakaniza ndi nyama ya nkhumba ndi anyezi ndi ma clove a adyo kuti akonzekere kudzazidwa kwa ravioli. Koma mbale yophikidwa malinga ndi izi Chinsinsi idzakhala yonenepa kwambiri, zomwe zikutanthauza kuvulaza odwala omwe ali ndi matenda ashuga a 2.
Ndikofunika kukumbukira kuti zakudya zonse za anthu omwe ali ndi matenda ashuga ziyenera kukonzedwa ngati gawo la chakudya 5. Zakudya zamankhwala izi zimaphatikizapo kuletsa mosamalitsa zazinthu zonse zamafuta amafuta zomwe zimathandizira kukweza cholesterol mthupi.
Pakudya kwa tebulo lachisanu, wodwalayo amaletsedwa kudya nyama yamafuta monga ng'ombe, nkhumba, mwanawankhosa, bakha, tsekwe, komanso mafuta anyama komanso mafuta omwera. Koma izi sizitanthauza kuti wodwalayo ayenera kusiyiratu maphikidwe achikhalidwe.
Kotero ma dumplings athanzi komanso opanda mafuta amatha kukonzekera kuchokera ku ng'ombe kapena mtima wa nkhumba. Minofu ya mtima ilibe pafupifupi mafuta, kotero mankhwalawa amawonedwa ngati othandizira ndipo ntchito yake imaloledwa mtundu wa matenda ashuga a 2.
Kuti musinthe kukoma kwa nyama yochokera pansi pamtima, mutha kuwonjezera impso ndi mapapu a nyama, komanso nyama yaying'ono ya ng'ombe kapena nkhumba. Kugulitsa koteroko kumakopa ogwirizana ndi zakudya zachikhalidwe cha ku Russia ndipo nthawi yomweyo kumathandizira wodwalayo kupewa zovuta za matenda ashuga.
Makina opangidwa kuchokera ku nyama yoyera ya nkhuku kapena nkhuku amaonedwa kuti ndi othandiza kwambiri. Zogulitsa nyama izi sizongokhala ndi index ya zero glycemic, komanso zilibe mafuta. Ndikofunika kutsindika kuti, pakukonzekera ma dumplings kwa anthu odwala matenda ashuga, mafupa okhaokha a nkhuku ayenera kugwiritsidwa ntchito, osati miyendo. Nthawi zina nkhuku zimatha kusinthidwa ndi nyama ya kalulu.
Kupanga ma dumplings kukhala abwino kwambiri kwa minced nyama, mutha kuwonjezera kabichi wosankhidwa, zukini kapena amadyera. Zamasamba zimathandizira kwambiri kukoma kwa nyama yopendekera, kuonjezera phindu lawo pakudya ndikuchepetsa kuyamwa kwa shuga ndi thupi.
Zomwe zimayambira koyambirira kwa odwala matenda ashuga zitha kupezeka kuchokera kuzodzedwa ndi nsomba. Mukamaphika nyama yoboola, ndi bwino kugwiritsa ntchito mafilimu a nsomba, omwe ali ndi kukoma kowala ndipo ali ndi zinthu zambiri zofunikira zomwe ndizofunikira kwambiri kwa odwala matenda a shuga.
Chakudya chokoma kwambiri chitha kuphatikizidwa ndi kusakaniza nsomba zozama ndi bowa wosenda bwino. Kutaya koteroko mwina kumakhala kosiyana kwambiri ndi zakudya zodziwika bwino kuyambira paubwana, koma zimakhala ndi thanzi komanso zopatsa thanzi, komanso zimatha kukhala zoperewera.
Kudzazanso kwina kotchuka sikokwanira kwa ma dumplings monga mbatata za dumplings. Koma odwala matenda ashuga ambiri atsimikiza kuti mbatata ndiwoletsa matenda a shuga, ndipo ngakhale kuphatikiza kwake ndi kuyesedwa kumanenedwa ngati kukantha kawiri pamwazi wamagazi.
Koma ngati mungakonze mtanda kuchokera ku ufa wokhala ndi kalozera wama glycemic wochepa, ndikuphika mbatata m'madzi kwa maola angapo, ndiye kuti mutha kuphika ma dumplings omwe sangabweretse zovuta zilizonse kwa odwala matenda ashuga.
Kuti tifotokozere mwachidule zonse pamwambapa, ndikofunikira kuwonetsa zomwe zili zoyenera pokonzekera kudzazidwa kwa ravioli ndi matenda ashuga:
- Nkhumba ya nkhumba ndi mtima, impso ndi mapapu;
- Nyama yoyera ya nkhuku ndi Turkey;
- Nsomba zamafuta ochepa, makamaka nsomba;
- Mitundu yosiyanasiyana ya bowa;
- Masamba atsopano: oyera kapena Beijing kabichi, zukini, zukini, zitsamba zatsopano.
Maupangiri ena pokonzekera kudzazidwa kwa ma dumplings azakudya ndi shuga wambiri:
- Zowongolera zodzikongoletsera za odwala matenda ashuga siziyenera kukhala nyama. Zopindulitsa kwambiri zamtundu wa 2 shuga ndi zakudya zamafuta;
- Monga maziko akudzazidwa, amaloledwa kugwiritsa ntchito nsomba zam'madzi ochepa komanso nsomba zam'mtsinje, mitundu yosiyanasiyana ya bowa, kabichi yatsopano ndi masamba osiyanasiyana. Munthu wodwala matenda ashuga amatha kudya zosavomerezeka popanda zoletsa;
- Zotulutsa zokoma kwambiri zimapezeka ndikuphatikiza zosakaniza zingapo, mwachitsanzo, bowa ndi nsomba kapena masamba ndi nyama yopendekera. Mbale yokonzedwa motere imakhala yothandiza kwambiri kwa wodwala matenda ashuga.
Mawu ochepa ayenera kunenedwa za misuzi. Mu njira yachidule, ma dumplings amalimbikitsidwa kuti azikudya patebulo wowawasa wowawasa, oletsedwa mu shuga, chifukwa ndi mankhwala omwe amakhala ndi mafuta ambiri.
Msuzi wowawasa ungasinthidwe ndi yogurt yamafuta ochepa ndikuwonjezera zitsamba zosenda bwino, adyo kapena muzu wa ginger.
Kuphatikiza apo, ma dumplings amatha kutsanulidwa ndi msuzi wa soya, womwe umapatsa mbale chakudya chakum'mawa.
Kukutumizirani Kudumpha Chinsinsi
Kubukitsa mutu wonena ngati ndizotheka kudya ma dumplings a matenda ashuga, munthu sangathandize koma kuyankhula za maphikidwe azakudya zabwino zaphikayi. Poyamba, ndikofunikira kudziwa kuti kupanga ma dumplings kwa anthu omwe ali ndi shuga wambiri si ntchito yovuta, kupezeka ngakhale osadziwa kuphika anthu.
Maphikidwe amatha kupangidwa mwaokha, kutsatira malingaliro omwe ali pamwambapa kapena kupeza maphikidwe omwe adapangidwa kale m'mabuku pazakudya zamagulu. Tiyenera kukumbukira kuti ma dumplings a odwala matenda ashuga ayenera kukhala ndi mafuta ochepa komanso chakudya, apo ayi sizingatheke kupewa kudumphira m'magazi a magazi.
Nkhaniyi ikupereka imodzi mwazakudya zodziwika bwino zothira zakudya, zomwe zimakopa chidwi kwa odwala matenda ashuga okha, komanso kwa abale ake. Zakudya izi zimakhala ndi kukoma kowala kwambiri komanso kosazolowereka, ndipo zimangobweretsa zabwino kwa wodwala.
Kukonzekera dumplings zakudya muyenera:
- Nyama ya nkhuku kapena nkhuku - 500 g;
- Msuzi wa soya - 4 tbsp. zida;
- Mafuta a Sesame - 1 tbsp. supuni;
- Muzu wa ginger wodula ang'onoang'ono - 2 cm. zida;
- Kabichi wosankhidwa bwino wa Beijing - 100 g;
- Barsamic viniga - ¼ chikho;
- Madzi - 3 tbsp. zida;
- Kusakaniza kwa rye ndi ufa wa amaranth - 300 g.
Poyamba, muyenera kukonzekera kudzazidwa. Kuti muchite izi, pogaya nkhuku mu nyama chopukusira kapena chosakanizira mpaka mawonekedwe osakanikirana. Pokonzekera dumplings kwa odwala matenda ashuga, mutha kugwiritsa ntchito nyama yoboola yokha. Kugwiritsa ntchito malonda ogulitsa ndizoletsedwa kotheratu, chifukwa pamenepa palibe chitsimikizo kuti ndizopatsa thanzi.
Chotsatira, sankhani kabichi ndikuwonjezeranso nyama yophika ndi 1 tbsp. spoonful ya wosweka ginger wodula bwino lomwe ndi ofanana mafuta a sesame ndi msuzi wa soya. Sakanizani chotsirizidwa bwino mpaka misa yayikulu ikapezeka.
Kenako, konzani mtanda. Kuti muchite izi, sakanizani magawo ofanana rye ndi ufa wa amaranth, dzira 1 ndi uzitsine mchere. Kenako onjezerani kuchuluka kwa madzi ndikusintha mtanda wa zotanuka. Pakulirani mtandawo kukhala woonda ndipo dulani ma mugs ndi mainchesi pafupifupi 5 cm pogwiritsa ntchito nkhungu kapena galasi.
Kenako pa bwalo lirilonse ikani supuni 1 yodzadza ndikuumba mavu mumakutu mwa makutu. Mutha kuphika ma dumplings pachikhalidwe m'njira yamchere pang'ono, koma ndibwino kuwaphika mu boiler wambiri. Ma dumplings ophatikizidwa amakhalabe ndi maubwino ambiri ndikukhala ndi chowala chowala.
Kuphika nsabwezo m'mphika wophika kwa mphindi 10, pambuyo pake ziyenera kuyikidwapo ndi kuyikamo msuzi wokonzedwa kale. Kuti muchite izi, sakanizani 1 tbsp. supuni akanadulidwa ginger wofanana ndi msuzi wofanana ndi soya msuzi ndikuchepetsa 3 tbsp. supuni zamadzi.
Chimodzi mwazakudya izi, zomwe zimapangidwa ndi ravioli 15, muli 15 g yamafuta, omwe ndi gawo limodzi la mkate. Zopatsa mphamvu za calorie za mbale sizidapitilira 112 kcal pa ntchito iliyonse, zomwe zimawonetsa kuchuluka kwa chakudya chake komanso chitetezo chokwanira kwa odwala matenda ashuga.
Chinsinsi choterocho chidzakhala yankho labwino kwa iwo omwe akutsimikiza kuti ma dumplings ndi shuga sizigwirizana. M'malo mwake, kukonzekera koyenera kwa dumplings kumalola wodwala matenda ashuga kusangalala ndi chakudya chomwe amakonda, ndipo nthawi yomweyo saopa zovuta za matenda ashuga.
Momwe mungaphikire dumplings wathanzi kwa munthu wodwala matenda ashuga adzauzidwa ndi katswiri muvidiyoyi.
