Pamaso pa mtundu uliwonse wa matenda a shuga (mtundu 1, mtundu 2 ndi gestational), munthu ayenera kusintha kadyedwe kake. Izi ndizofunikira kuti mulingo wa shuga wamagazi ukhale wokhazikika, ndipo zizindikiro zimakhala pafupi ndi zofunikira za munthu wathanzi.
Kuphatikiza pakuyang'ana chakudyacho, odwala matenda ashuga ayenera kulingaliranso chakudya cha glycemic index (GI). Mtengo uwu umawonetsa mphamvu ya chakudya china pakuwonjezera shuga m'magazi. Kutsikira kwake kumachepetsa, Pazakudya za matenda ashuga, glycemic index ya zakudya sayenera kupitirira 50 mayunitsi.
Pofika nyengo yotentha, wodwalayo amafunsa funso loti kodi ndizotheka kudya masamba ena koma nthawi yomweyo osavulaza thupi? Nkhaniyi ikufotokoza za masamba omwe amakonda kwambiri ngati tsabola wokoma komanso momwe angadye molondola kotero kuti thupi limalandira mavitamini ndi mchere wofunikira kwambiri. Nkhaniyi imaperekanso maphikidwe a anthu odwala matenda ashuga omwe mbale zawo zimakhala ndi zochepa mkate komanso zopatsa mphamvu pang'ono.
Pepper Glycemic Index
Kufunso - kodi ndizotheka kudya tsabola wa belu la shuga, katswiri aliyense wa endocrinologist, osakayika, adzapereka yankho labwino. Chowonadi ndi chakuti tsabola waku Bulgaria ali ndi index yotsika ya glycemic, magawo 15 okha.
Zabwino za calorie za masamba awa pa gramu 100 zidzangokhala 29 kcal. Izi ndizofunikira kuziganizira, chifukwa odwala ambiri omwe ali ndi matenda osokoneza bongo omwe amadalira insulin ndi onenepa kwambiri. Kudya tsabola wa matenda a shuga a mtundu wachiwiri amaloledwa tsiku lililonse komanso mopanda malire.
Palibe Bulgaria yokha, komanso tsabola wakuda, tsabola wowawa, tsabola wofiira ndi wobiriwira. Mtengo wawo wa calorific nawonso ndi wotsika, ndipo GI siyidutsa chizindikiro cha 15 mayunitsi.
Zina zamasamba zimakonda kuwonjezera chizindikiritso chake pakatha kutentha. Koma lamulo ili silikugwira ntchito ndi tsabola.
Chifukwa molimba mtima, odwala matenda ashuga amadya zonse mu mphodza ndi mawonekedwe ophika, osawopa shuga.
Ubwino wa tsabola
Tsabola wa Bell mu shuga ndi chinthu chofunikira kwambiri patebulo. Chowonadi ndi chakuti masamba ali ndi mavitamini ndi michere yambiri. Ndi anthu ochepa omwe amadziwa kuti pali mavitamini C ambiri mu tsabola kuposa zipatso ndi zipatso zina.
Popeza ndadya magalamu 100 okha a tsabola patsiku, munthu amakhutitsa zofunika za tsiku ndi tsiku za ascorbic acid. Chifukwa cha kuchuluka kwa vitamini C, tsabola kumawonjezera chitetezo cha mthupi polimbana ndi matenda ndi mabakiteriya osiyanasiyana.
Komanso masamba amachepetsa pafupifupi zero chiopsezo cha khansa, chifukwa cha kupezeka kwa kapangidwe kazinthu ngati flavonoids.
Mavitamini komanso michere yayikulu mu tsabola wa belu:
- Vitamini A
- Mavitamini a B;
- vitamini PP;
- ascorbic acid;
- folic acid;
- potaziyamu
- phosphorous;
- nicotinic acid;
- selenium;
- riboflavin.
Tsabola wa mtundu wachiwiri wa matenda a shuga umalimbana ndi magazi m'thupi, umapangitsa magazi kupanga komanso umachulukitsa hemoglobin. Ndizothandiza pakuchepa kwa vitamini. Matenda osasangalatsa awa amakhudza anthu ambiri odwala matenda ashuga. Inde, chifukwa cha kusachita bwino mu michere, mavitamini ndi michere enanso omwe adalowetsedwa samamwa.
Pepper imakhala ndi antioxidants ndipo imathandizira kuchotsa zinthu zovulaza m'thupi. Amamenyananso cholesterol yoyipa, kuletsa mapangidwe a cholesterol plaque ndi blockage mitsempha yamagazi.
Zinthu zomwe zimakhala ndi nicotinic acid (niacin) pakupanga kwawo mankhwala ndizofunikira kwambiri matenda "okoma". Asayansi azindikira moona mtima kuti anthu odwala matenda ashuga, omwe amalandila asidi wambiri wa nikotini, amafunikira insulini yotsika.
Niacin amathandizira kapamba kuti awonjezere insulin.
Maphikidwe othandiza
Kwa odwala matenda ashuga, ndikofunikira kuganizira kuti maphikidwe onse azakudya ayenera kuphatikiza zogulitsa zokha ndi GI mpaka 50 PESCES. Zimaloledwa kusinthanitsa menyu ndi mbale zomwe zili ndi chakudya ndi mndandanda wa mayunitsi 69.
Pa chithandizo cha kutentha, masamba awa amataya theka la zinthu zake zofunika. Ndikofunika kwambiri kuwonjezera tsabola watsopano wa belu kapena saladi kapena kusankha njira zochepetsera zowonjezereka - zopopera kapena mu uvuni.
Tiyeneranso kukumbukiranso kuti tsabola wowotcha amawonjezera chilimbikitso, ndipo izi ndizosayenera kwambiri kwa odwala matenda ashuga. Maphikidwe omwe afotokozedwawa ndi oyenera kwa odwala omwe ali ndi matenda aliwonse "okoma". Zosakaniza zonse zimakhala ndi ma calorie otsika komanso index yotsika ya glycemic.
Otsatirawa amafunikira tsabola wokhazikika ndi masamba:
- tsabola awiri;
- tchizi chamafuta ochepa - 100 magalamu;
- walnuts - 30 magalamu;
- zovala zingapo za adyo;
- tomato awiri apakati;
- mafuta wowawasa wowawasa - supuni ziwiri.
Tsabola pakati ndikudula motalika mbali ziwiri. Chotsani peel mu phwetekere, ndikuwaza ndi madzi otentha ndikupanga mawonekedwe oyambalala. Dulani Tomato kukhala ma cubes ang'onoang'ono, onjezani adyo omwe adadutsa mu Press ndikudula mtedza ndi mtondo kapena mu blender.
Finyani tsabola ndi nati-phwetekere osakaniza, mchere ndi kuwaza ndi tsabola wakuda wowaza. Paka mafuta wowawasa wowawasa pamwamba, ndikuyika tchizi, wolemba m'magawo owonda. Pele mafuta mafuta ophika ndi mafuta a masamba.
Kuphika mu uvuni wakale wa 180 ° C kwa mphindi 20 - 25. Ma cutlets a nkhuku amtundu wa ashuga amtundu wa 2 omwe amatsimikizika ndioyenererana ndi ndiwo zamasamba zovuta.
Pamaso pa matenda a shuga, odwala sayenera kupatula mpunga woyera muzakudya zawo. Koma izi sizitanthauza kuti tsopano muyenera kusiya mbale yanu yomwe mumakonda - tsabola wokhazikika. Pali zanzeru zingapo mu Chinsinsi zomwe zingathandize kuti mbale izikhala ndi matenda ashuga.
Zotsatira zotsatirazi zidzafunika:
- tsabola wa belu - zidutswa 5;
- fillet ya nkhuku - 250 magalamu;
- adyo - ochepa zovala;
- mpunga wobiriwira wa bulauni - makapu 1.5;
- phala la phwetekere - supuni 1.5;
- mafuta wowawasa wowawasa - supuni 1.5.
Ndikofunika kudziwa kuti mpunga wa bulauni umaphika pafupifupi mphindi 40. Mukumva, sizisiyana ndi mpunga woyera. Koma, ili ndi GI yotsika, ndipo kuchuluka kwa mavitamini ndi michere kumakhala kambiri nthawi zambiri, chifukwa cha kukonzekera kwapadera pa gawo lokolola.
Tsuka fillet ya nkhuku, chotsani mafuta otsala ndikudutsa chopukusira nyama kapena blender, pamodzi ndi adyo. Kuti mumve kukoma kwambiri, ngati mukufuna, mutha kugwiritsa ntchito tsabola wakuda munyama. Onjezerani mpunga ku minced nyama ndikusakaniza.
Pepper kuti muchepetse nthanga ndi chokhoma ndi mpunga ndi nyama. Pukuta pansi poto ndi mafuta a masamba, ikani tsabola ndi kutsanulira zonona za tomato ndi kirimu wowawasa. Kuti mupeze, muyenera kusakaniza phala la phwetekere, kirimu wowawasa 250 mililita yamadzi. Kuphika tsabola pansi pa chivindikiro pamoto wochepa kwa mphindi 35.
Kuyika mu Chinsinsi ichi kukonzekera osati kuchokera ku nkhuku, komanso ku Turkey. Chowonadi ndi chakuti index ya glycemic ya turkey ndi zero, ndipo phindu la calorific pa magalamu 100 a chinthu limangokhala 139 kcal. Zotsalira zamafuta ndi khungu ziyeneranso kuchotsedwa pamtundu woyamba.
Kanemayo munkhaniyi akukamba za zabwino za tsabola wa belu.
