Mtundu wachiwiri wa zakudya za ashuga: maphikidwe a shuga a shuga kwa odwala matenda ashuga

Popeza matenda ashuga ndi matenda ofala, masiku ano apanga maphikidwe a zakudya zosiyanasiyana zopanda shuga. Chakudya chotere cha anthu odwala matenda ashuga sichothandiza, chifukwa chimachepetsa kuchuluka kwa shuga m'magazi, komanso zimathandizira thupi.

Ngati dokotala wapeza nthendayo, chinthu choyamba kuchita ndikubwereza zakudya zanu ndikusinthira ku chithandizo chapadera chamankhwala. Zakudya za anthu odwala matenda ashuga amalimbikitsidwa makamaka kwa matenda ashuga a 2.

Chowonadi ndi chakuti zakudya zimathandizira kubwerera ku maselo osokoneza mtima kwa insulin, motero thupi limayambanso kupanga mphamvu yosintha shuga kukhala mphamvu.

Zakudya zamagulu a odwala matenda ashuga amtundu wa 2 ndikukana chakudya chotsekemera komanso chopatsa thanzi, ndikusintha shuga ndi zipatso ndi ndiwo zamasamba nthawi zonse, ndikugwiritsanso ntchito shuga. Chakudya chomwe chimagwira ndi matenda ashuga chimaphikidwa kokha chifukwa chophika kapena kuphika;

Maphikidwe onunkhira

Pankhani yokhala ndi matenda a shuga a mtundu wachiwiri, monga mtundu woyamba wa matenda, ndikofunikira kuwunika zakudya, koma zakudya zopanda thanzi zokha, shuga komanso zomanga thupi zomwe sizingachitike ndi chakudya. Chakudya chamasana odwala matenda ashuga chimatha kukhala ndi supu ya kabichi yabwino komanso yopatsa thanzi.

Kuti mukonze mbale muyenera oyera ndi kolifulawa mu 250 g, zobiriwira ndi anyezi, mizu ya parsley, kaloti mu kuchuluka kwa zidutswa zitatu kapena zinayi. Zosakaniza zonse za msuzi wamasamba zimadulidwa bwino, ndikuyika mumphika ndikuthiridwa ndi madzi. Mbaleyi imayikidwa pachitofu, imawiritsa ndipo imaphika kwa mphindi 35. Kupanga kukoma kumakhuta, msuzi wokonzedwayo umalimbikitsidwa kwa ola limodzi, pambuyo pake amayamba kudya.

Njira yachiwiri ikhoza kukhala nyama yopanda mafuta kapena nsomba yamafuta ochepa yokhala ndi mbali yam'mphepete ndi masamba. Pankhaniyi, maphikidwe a cutlets zopangira zakudya ndizoyenera kwambiri. Kudya chakudya chotere, munthu wodwala matenda ashuga amasintha shuga wa magazi ndipo amakhuta thupi kwa nthawi yayitali.

• Pokonza nyama yotsekera nyama, gwiritsani ntchito nyama ya nkhuku ya peo mu 500 g ndi dzira limodzi.
• Nyamayo imadulidwa bwino ndikuyiyika mumtsuko, dzira loyera limawonjezedwamo. Ngati mukufuna, ikani mchere pang'ono ndi tsabola munyama kuti mulawe.
• Zotsatira zosakanikirazi zimasakanizidwa bwino, zimayikidwa mu mawonekedwe a cutlets pa pre-yophika ndi mafuta ophikira ophika.
• Mbaleyi imaphikidwa pamoto wotentha madigiri 200 mpaka kuphika kwathunthu. Makulidwe okonzeka ayenera kulasidwa bwino ndi mpeni kapena foloko.

Monga mukudziwa, mbale monga pizza ili ndi index yayikulu ya glycemic, yomwe imafika magawo 60. Pamenepa, mukamaphika, muyenera kusankha bwino zosakaniza kuti pizza adyedwe ndi matenda ashuga a 2. Pankhaniyi, gawo la tsiku ndi tsiku silingakhalenso zidutswa ziwiri.

Pizza yopanga zakudya ndizosavuta kukonzekera. Kuti mukonzekere, gwiritsani ntchito magalasi awiri a ufa wa rye, 300 ml wa mkaka kapena madzi wamba akumwa, mazira atatu a nkhuku, supuni 0,5 ya koloko ndi mchere kuti mulawe. Monga kudzazidwa kwa mbale, kuwonjezera kwa soseji yophika, wobiriwira ndi anyezi, phwetekere yatsopano, tchizi chamafuta ochepa, mayonesi ochepera amaloledwa.

1. Zosakaniza zonse zomwe zimaphatikizidwa ndi mtanda zimasakanizidwa, kukanda mtanda wa mawonekedwe omwe amafunikira.
2. Mtambo wawung'ono wa mtanda umayikidwa papepala lophika mafuta, pomwe timinye timene timaphika, soseji, anyezi.
3. Tchizi limaphikidwa bwino ndi grater ndikuthira pamwamba pamasamba akudzazidwa. Wopyapyala wopyapyala wa mayonesi ochepera amakwiriridwa pamwamba.
4. Mbale yopangidwayo imayikidwa mu uvuni ndikuiphika ndi kutentha kwa madigiri a 180 kwa theka la ola.

Maphikidwe a masamba azakudya

Tsabola wokhazikika ndi chakudya chamtima kwa odwala matenda ashuga. Mndandanda wa glycemic wa tsabola wofiira ndi 15, ndipo wobiriwira - magawo 10, motero ndibwino kugwiritsa ntchito njira yachiwiri. Mpunga wakuda ndi wamtchire uli ndi index yotsika ya glycemic (50 ndi 57), choncho ndibwino kuti muziigwiritsa ntchito m'malo mwampunga wamba (mayunitsi 60).

• Kuti mukonze chakudya chokoma komanso chokhutiritsa, mufunika mpunga wosambitsidwa, tsabola 6 wofiyira kapena wobiriwira, nyama yamafuta ochepa yotsika ndi 350 g. Kuti muwonjezere kununkhira, onjezani adyo, masamba, tomato kapena msuzi wamasamba.
• Mpunga umaphika kwa mphindi 10, panthawiyi tsabola amang'anidwa kuchokera mkati. Mpunga wophika umasakanizidwa ndi nyama yokhala ndi minofu ndikuyika ndi tsabola aliyense.
• Tsabola wokhazikika amaikidwa mu poto, kuthiridwa ndi madzi ndi kuwiritsa kwa mphindi 50 pamoto wochepa.

Zakudya zoyenera zamtundu uliwonse wa shuga ndi masamba ndi masamba a zipatso. Pokonzekera, mutha kugwiritsa ntchito kolifulawa, kaloti, broccoli, tsabola wa belu, nkhaka, tomato. Masamba awa onse ali ndi otsika glycemic index wa 10 mpaka 20 mayunitsi.

Kuphatikiza apo, chakudya chotere ndi chothandiza kwambiri, chili ndi mchere, mavitamini, zinthu zosiyanasiyana zokutsatani. Chifukwa cha kukhalapo kwa CHIKWANGWANI, chimbudzi chimayenda bwino, pomwe masamba mulibe mafuta, kuchuluka kwa zopatsa mphamvu mwa iwo kulinso kochepa. Kudya monga mbale yowonjezera, masamba a saladi amathandizira kuchepetsa kuchuluka kwa chakudya cha glycemic, kumachepetsa kugaya ndi kuyamwa kwa shuga.

Saladi ndi kuwonjezera kwa kolifulawa ndizothandiza kwambiri, chifukwa zimakhala ndi mavitamini ndi michere yambiri. Ndiwophweka kuphika, kupatula kuti ndi chakudya chokoma kwambiri komanso chopatsa thanzi. Mndandanda wa glycemic wa kolifulawa ndi magawo 30.

1. Cauliflower imawiritsa ndikugawa tating'onoting'ono.
2. Mazira awiri amaphatikizidwa ndi mkaka wa 150 g, 50 g yamafuta ophika bwino wamafuta amawonjezera pa osakaniza.
3. Cauliflower amayikidwa mu poto, osakaniza mazira ndi mkaka amathira pamenepo, tchizi chowiritsa chimakonkhedwa pamwamba.
4. Mphamvuzo zimayikidwa mu uvuni, mbale imaphikidwa pamoto wochepa kwa mphindi 20.

Pazakudya zoziziritsa kukhosi kapena ngati mbale yophikira nyama, mutha kugwiritsa ntchito saladi wa kolifulawa ndi nandolo zobiriwira. Kuti akonze mbale, muyenera 200 g ya kolifulawa, supuni ziwiri za mafuta amasamba, 150 g ya nandolo zobiriwira, tomato awiri, apulo imodzi yobiriwira, kotala la kabichi ya Beijing, supuni imodzi ya mandimu.

• Cauliflower imaphikidwa ndikudula mbali zazing'ono, tomato wosankhidwa bwino ndi maapulo amawonjezerapo.
• Zosakaniza zonse zimasakanikirana bwino, zimawonjezedwa ku kabichi ya Beijing, yokazidwa kudutsa, ndi nandolo zobiriwira.
• Musanayambe kugwiritsa ntchito saladi patebulo, mumadzola ndi mandimu ndikuwumirira kwa ola limodzi.

Kupitiliza Kudya

Mu mtundu 1 wa shuga ndi mtundu 2, zakudya ziyenera kusamalidwa mosamala, pogwiritsa ntchito zinthu zovomerezeka zokha. Kavalidwe kovomerezeka kwa odwala matenda ashuga ndi msuzi wa msuzi wa horseradish.

Kukonza msuzi wowawasa, supuni ya wasabi imagwiritsidwa ntchito kuchuluka kwa supuni imodzi, anyezi wobiriwira wosankha wobiriwira, theka la supuni ya mchere wam'nyanja, theka la supuni ya kirimu wowawasa wopanda mafuta, muzu wocheperako wa horseradish.

Masipuni awiri amadzi amawonjezeredwa ndi ufa wa wasabi ndikumenya osakaniza mpaka osakaniza wopanda mano. Muzu wa horseradish umaphikidwa bwino ndikuwonjezera pa msanganizo wa ufa, kirimu wowawasa umathiridwa pamenepo.

Onjezani anyezi wobiriwira ku msuzi, onjezerani mchere kuti mulawe ndikusakaniza bwino.

Kugwiritsa ntchito wophika pang'onopang'ono

Njira yabwino yophikira chakudya chamagulu ndikugwiritsa ntchito kuphika pang'ono, popeza chida ichi chimatha kugwiritsa ntchito mitundu yosiyanasiyana yophika, kuphatikizapo kupatsa ndi kuphika.

Kabichi yokhazika ndi nyama yophika mwachangu kwambiri. Kuti muchite izi, gwiritsani ntchito foloko imodzi ya kabichi, 600 g ya nyama yopendekera, anyezi ndi kaloti, supuni imodzi ya phala la phwetekere, supuni ziwiri za mafuta.

Kabichi amadulidwa ndikuthira mu mulingo wa multicooker, womwe kale umadzazidwa ndi mafuta a azitona. Kenako, njira yophikira imasankhidwa ndipo mbaleyo imakonzedwa kwa mphindi 30.

Zitatha izi, anyezi ndi nyama zimadulidwa, kaloti amapaka pa grater wabwino. Zosakaniza zonse zimawonjezeredwa ku kabichi, ndipo mumphikidwe wophika, mbale amaphikira mphindi 30 zina. Mchere ndi tsabola kuti mulawe, phwetekere wa phwetekere amawonjezeredwa ndi mbale ndipo osakaniza amaphatikizidwa bwino. M'malo ochepera, kabichi imaphika ola limodzi, pambuyo pake mbaleyo yakonzeka kugwiritsidwa ntchito.

Chofunikanso kwambiri ndi ndiwo zamasamba zamtundu wa ashuga wachiwiri. Mndandanda wa glycemic wa mundawo ndiwotsika.

Malangizo pazakudya zoyenera

Kuti mupange zakudya zoyenera tsiku ndi tsiku, muyenera kugwiritsa ntchito gome lapadera lomwe limatchula zonse zomwe zikuwonetsedwa ndi index ya glycemic. Muyenera kusankha zosakaniza zomwe mbale zomwe glycemic index ndizochepa.

Zamasamba zimakhala ndi index yotsika kwambiri ya glycemic, zimathandizanso kuchepetsa kuchuluka kwa shuga pazinthu zina zomwe zimadyedwa nthawi yomweyo ndi masamba. Pankhaniyi, ngati pakufunika kuchepetsa index ya glycemic, chakudya chachikulu nthawi zonse chimaphatikizidwa ndi zakudya zomwe zimakhala ndi fiber.

Mlingo wa glucose ungadalire osati pazomwe mukugulitsa, komanso njira yophikira. Chifukwa chake, mukamaphika zakudya zokhala ndi wowuma kwambiri - pasitala, zakudya monga chimanga, mbatata ndi zina zotero, index ya glycemic imachulukanso.

1. Usiku wonse, muyenera kudya m'njira yoti chisonyezo cha glycemic chikutsikira pofika madzulo. Izi ndichifukwa choti pakugona thupi thupi silimagwiritsa ntchito mphamvu, ndiye kuti zotsalira za glucose zimayambitsa kutsimikizika kwa shuga mu zigawo zamafuta.
2. Zakudya zamapuloteni zimagwiritsidwa ntchito kuti muchepetse mayamwidwe a glucose. Nawonso, kuti mapuloteniwo azitha kuyamwa bwino, muyenera kuwonjezera zakudya zopatsa mphamvu. Ndi lingaliro lofananalo liyenera kuganiziridwa popanga zakudya.
3. Mu zakudya zosankhidwa, mndandanda wa glycemic ndiwokwera kwambiri. Izi zitha kufotokozedwa ndikuti chimbudzi chimakonza chimbudzi ndipo glucose amalowetsedwa mwachangu. Komabe, izi sizitanthauza kuti simuyenera kutafuna chakudya. Choyamba, ndikofunikira kuganizira kuti, mwachitsanzo, nyama yokhala ndi minofu yokhala ndi mafuta izikhala yolemera kwambiri kuposa zidutswa wamba za nyama.
4. Mutha kutsitsanso mndandanda wazakudya za glycemic powonjezera mafuta ochepa. Mafuta a mpiru ndi othandiza makamaka kwa matenda ashuga a 2. Monga mukudziwa, mafuta amathandiza kuti muchepetse chimbudzi ndikuwonjezera kuyamwa kwa shuga m'matumbo.

Kuti muchulukitse kwambiri phindu la mankhwala othandizira odwala matenda ashuga, muyenera kudya pafupipafupi, koma m'malo ochepa. Ndikwabwino kudya kasanu kapena kasanu ndi kamodzi patsiku lililonse kwa maola atatu kapena anayi. Chakudya chomaliza sichisowa kuposa maola awiri asanagone.

Komanso, odwala matenda ashuga ayenera kukana chakudya chambiri monga mafuta komanso msuzi wowuma, mafuta ophika ndi mafuta ophika, mafuta ophikira, soseji, nyama zosuta, nyama zamzitini, kirimu, tchizi chosenda bwino, tchizi cha curd, msuzi wokazinga ndi mchere , semolina, mchere, wokometsera komanso msuzi wamafuta. Kuphatikiza simungathe kudya kupanikizana, maswiti, ayisikilimu, nthochi, nkhuyu, mphesa, madeti, misuzi yogula, mandimu.

Zomwe ndizabwino kwa anthu odwala matenda ashuga adzauza Elena Malysheva ndi akatswiri kuchokera pa kanema munkhaniyi.