Pamaso pa mtundu uliwonse wa matenda ashuga - chakudya chophatikizidwa bwino chimakhudza matendawa. Zinthu zophikira zimasankhidwa molingana ndi index ya glycemic, yomwe imawonetsa zotsatira za chinthu chilichonse pakuwonjezera shuga m'magazi.
Vinaigrette ndichakudya chomwe anthu ambiri amakonda. Koma kwa odwala matenda ashuga, kugwiritsidwa ntchito kwake kumayesedwa chifukwa chokhala ndi masamba omwe ali ndi GI yayikulu mu Chinsinsi. Ichi ndichifukwa chake kuli kofunikira kuphunzira mwatsatanetsatane za mapindu ake ndi zopweteka kwa odwala matenda ashuga.
Mapindu a vinaigrette a mtundu wachiwiri wa matenda a shuga adzafotokozeredwa pansipa, deta ya GI ya zinthu zonse zomwe zimagwiritsidwa ntchito pophika imaperekedwa, komanso zomwe zili ndi calorie komanso kuchuluka kwa mikate (XE) ya chakudya ichi.
Ubwino wa Vinaigrette
Vinaigrette ndi mbale yamasamba. Ndipo monga mukudziwira, masamba omwe ali muzakudya za anthu ashuga ayenera kupanga theka la chakudya chatsiku ndi tsiku. Nthawi yomweyo, vinaigrette imakhala ndi zochepa zopatsa mphamvu, ndi kcal 130 zokha pa magalamu 100, ndi 0,68 XE.
Izi ndizizindikiro zofunika, monga mtundu wachiwiri wa odwala matenda ashuga amakonda kunenepa kwambiri ndipo zakudya zopatsa mphamvu zimakhala zotsutsana.
Mtengo waukulu wa mbale iyi ndi beets. Muli mavitamini ndi michere yambiri, amathandiza kuyeretsa matumbo ku poizoni, komanso kupewa kudzimbidwa. Koma kugwiritsidwa ntchito kwa masamba awa kumatsutsana mwa anthu omwe ali ndi vuto la m'mimba, zilonda zam'mimba ndi urolithiasis.
Beets ndi wolemera mu:
- Mavitamini a B;
- Vitamini C
- vitamini PP;
- vanadium;
- potaziyamu
- magnesium
- ayodini;
- mkuwa
Kaloti amakhala ndi pectin, beta-carotene, amene amayendetsa bwino maonekedwe.
Mbatata ndi ndiwo zamasamba zabwino kwambiri, pomwe muli ndi GI yayikulu. Mu Chinsinsi, mopanda mantha, mutha kugwiritsa ntchito sauerkraut ndi ma pickles - ali ndi GI yotsika ndipo samakhudza kuwonjezeka kwa shuga wamagazi.
Vinaigrette wa matenda osokoneza bongo a mtundu wodziyimira pawokha amaloledwa kusiyanitsa, ndiye kuti, osatinso kangapo pamlungu. Gawolo lipanga 200 g.
Zogulitsa za GI za vinaigrette
Tsoka ilo, mu mbale iyi mumapezeka zinthu zambiri zomwe zimakhala ndi GI yayikulu - izi ndi kaloti, mbatata ndi beets. Zakudya zololedwa ndi GI yotsika ndi nyemba, kabichi yoyera, ndi nkhaka zowuma.
Kuvala vinaigrette kwa odwala matenda ashuga, ndikwabwino kuti azikonda mafuta a maolivi. Poyerekeza ndi mafuta a masamba, ili ndi mavitamini ambiri, komanso amathandizira kuchotsa cholesterol yoyipa m'thupi. Ndipo ili ndi vuto lofala kwa odwala ambiri.
Kuti muchepetse mbatata GI, mutha kuyika timadzi tatsopano ndi timiyeso m'madzi ozizira usiku. Chifukwa chake, wowuma kwambiri "amasiya" mbatata, yomwe imakhala mndandanda wokwanira.
Zogulitsa za GI za vinaigrette:
- zophika zobweretsedwa - 65 PISCES;
- kaloti owiritsa - 85 PISCES;
- mbatata - 85 PIECES;
- nkhaka - 15 magawo;
- kabichi yoyera - mayunitsi 15;
- nyemba zophika - 32 PIERES;
- mafuta a azitona - 0 PIECES;
- nandolo zopangidwa ndi makina - 50 PISCES;
- amadyera (parsley, katsabola) - 10 PISCES;
- anyezi - 15 magawo.
Ndizosangalatsa kuti beets ndi kaloti amawonjezera GI yawo atangotha kutentha. Chifukwa chake, kaloti watsopano amakhala ndi chizindikiro cha 35 magawo, ndipo beets 30 mayunitsi. Pophika, masamba awa "amatayika" fiber, yomwe imagwira ntchito yogawa shuga.
Ngati asankha kupanga vinaigrette a shuga ndi nandolo, ndibwino kuti mudzisunge. Popeza njira yogulitsa mafakitale samangogwiritsa zowonjezera zosiyanasiyana zowononga, komanso gwiritsani ntchito pophika monga shuga.
Chifukwa chake, yankho labwino ku funsoli - ndizotheka kudya ma vinaigrette amtundu wa 2 shuga makamaka ngati chizolowezi cha tsiku ndi tsiku cha mbale sichidutsa magalamu 200.
Vinaigrette Maphikidwe
Ndikofunika kudziwa nthawi yomweyo kuti kudya vinaigrette ndi mbale zina zilizonse zomwe zimaphatikizapo zakudya zomwe zili ndi pakati komanso mkulu GI zimakhala bwino m'mawa, makamaka pakudya m'mawa. Izi zikufotokozedwa mophweka - glucose ochulukirapo ndimosavuta kuti thupi lizisintha panthawi yolimbitsa thupi, yomwe imachitika m'mawa.
Ndi matenda a shuga a Type 2, mutha kugwiritsa ntchito maphikidwe osiyanasiyana a vinaigrette, ndikusintha kukoma kwake ndi nyemba, nandolo kapena kabichi yoyera.
Muyenera kudziwa lamulo limodzi pakuphika: kuti ma beets asasakanize masamba ena, amawadula payokha ndikuwazidwa ndi mafuta a masamba. Ndikusakanizidwa ndi zosakaniza zina zonse musanatumikire.
Njira yachidule yomwe ingafunike zotsatirazi:
- beets yophika - 100 magalamu;
- nandolo zamzitini - 100 magalamu;
- mbatata - magalamu 150;
- kaloti owiritsa - magalamu 100;
- zipatso imodzi;
- anyezi yaying'ono.
Dulani anyezi mu cubes ndi zilowerere kwa theka la ola marinade - viniga ndi madzi m'chigawo chimodzi. Pambuyo pake, pofinyira ndikuyika mbale. Dulani zosakaniza zonse mu cubes wolingana ndi nyengo ndi mafuta a masamba. Kukongoletsa mbale ndi zitsamba zosenda bwino.
Mafuta azitsamba amatha kugwiritsidwa ntchito pakukula. Mafuta a azitona omwe ali ndi thyme ndi abwino. Kuti muchite izi, nthambi zouma za thyme zimayikidwa mu chidebe ndimafuta ndikuthiridwa m'malo amdima, osachepera maola 12.
Kwa okonda kuvala saladi woyipa ngati mayonesi, ndikofunika kusintha m'malo mwake ndi tchizi cha kanyumba tchizi, mwachitsanzo, Danone TM kapena Village House kapena yogati yogulitsa mafakitale kapena yogulitsa masamba.
Chinsinsi chapamwamba cha vinaigrette chimatha kusinthidwa, kuphatikizidwa ndi zosakaniza zina. Sauerkraut, nyemba zophika kapena bowa wowazika zimayenda bwino ndi ndiwo zamasamba. Mwa njira, GI ya bowa yamtundu uliwonse siyidutsa magawo 30.
Ndili ndi mawonekedwe okongola, saladi iyi ikhale zokongoletsera za tebulo lililonse la tchuthi. Masamba amatha kuyikika ndi kuikongoletsa ndi zipatso zakumaso. Ndipo mutha kuyika vinaigrette m'magawo ang'onoang'ono masaladi.
Kwa okonda mbale yokhutiritsa - nyama yophika imawonjezedwa. Otsatirawa amalimbikitsidwa kwa odwala matenda ashuga:
- nyama yankhuku;
- nkhuku;
- zinziri;
- ng'ombe.
Kuphatikiza bwino kwambiri ndi vinaigrette ndi ng'ombe. Nyama iyi imakonda kuwonjezeredwa ku saladi. Chinsinsi choterocho chimakhala chakudya chathunthu kwa odwala matenda ashuga.
Malangizo onse
Masamba omwe amagwiritsidwa ntchito mu vinaigrette ndiwopatula ndipo saloledwa kuti azigwiritsidwa ntchito tsiku ndi tsiku. Kupatula kaloti watsopano.
Mwambiri, masamba azakudya ayenera kuyang'anira maphikidwe a matenda ashuga. Mitundu yosiyanasiyana ya saladi, sopo, ma stew ndi casseroles ikhoza kukonzedwa kuchokera kwa iwo. Masamba ali ndi michere yambiri komanso mavitamini.
Chinthu chachikulu pokonza masamba azisamba ndikusankha masamba omwe ali ndi nyengo, ndizofunikira kwambiri pazakudya. Zosankha zopangidwa kuchokera pagululi lomwe lili ndi GI yotsika ndizochepa kwambiri, zomwe zimakupatsani mwayi wopanga zakudya zomwe ndizosiyana siyana komanso zosalakwika chifukwa cha zakudya zamunthu wathanzi.
Masamba omwe amaloledwa kukhala ndi matenda amtundu uliwonse:
- squash;
- kabichi - yoyera, Brussels, kabichi wofiira, broccoli ndi kolifulawa;
- mphodza
- adyo
- biringanya;
- tsabola ndi belu;
- Phwetekere
- maolivi ndi maolivi;
- nyemba za katsitsumzukwa;
- radishi.
Mutha kutsanulira mbale ndi zitsamba - parsley, katsabola, basil, sipinachi kapena letesi. Ndikofunika kuphika chakudya chamasamba a mitundu iwiri ya anthu ashuga wophika pang'onopang'ono kapena poto. Mwa kusintha chimodzi chimodzi, mutha kupeza chatsopano nthawi iliyonse.
Chofunikira kuganizira ndi nthawi yophika aliyense wamasamba. Mwachitsanzo, adyo amawonjezeredwa kumapeto kuphika, popeza kumakhala ndimadzimadzi pang'onopang'ono ndipo kumatha kutentha mwachangu. Nthawi yoyenera ndi mphindi ziwiri.
Zakudya zoyamba zamasamba zimakonzedwa bwino pamadzi kapena msuzi wachiwiri wopanda mafuta. Mwambiri, akatswiri a endocrinologists amalimbikitsa kuwonjezera nyama yophika ndi nyama yophika, ndiye kuti musanadye mbale.
Zipatso ndi zipatso za odwala omwe ali ndi matenda ashuga samaloledwa kupitirira magalamu 150 patsiku. Sizoletsedwa kupanga timadziti kuchokera kwa iwo, chifukwa GI yawo imakhala yotalika kwambiri chifukwa cha kuwonongeka kwa fiber mkati mukakonza. Galasi yokha ya zipatso ya zipatso imatha kukweza shuga m'magazi ndi 4 mmol / L pakatha mphindi khumi. Koma msuzi wa phwetekere, m'malo mwake, umalimbikitsidwa mu kuchuluka kwa 200 ml patsiku.
Zipatso Zotsika za GI ndi Zipatso:
- jamu;
- wakuda komanso ofiira ofiira;
- chitumbuwa chokoma;
- Strawberry
- rasipiberi;
- peyala;
- Persimmon;
- Blueberries
- Apurikoti
- apulo.
Odwala ambiri amakhulupirira molakwika kuti maapulo otsekemera amakhala ndi glucose ochulukirapo kuposa mitundu ya acidic. Malingaliro awa ndi olakwika. Kukoma kwa chipatsochi kumakhudzidwa kokha ndi kuchuluka kwa organic acid.
Zipatso ndi zipatso sizimangodya zatsopano komanso monga zipatso zamalonda. Maswiti othandiza amatha kupangidwa kuchokera kwa iwo, mwachitsanzo, mopanda shuga, omwe amalola odwala matenda ashuga. Kuchita kotereku ndikovomerezeka m'mawa. Pankhani ya kulawa, marmalade wopanda shuga siwotsika mtengo kuti asungire marmalade.
Kanemayo munkhaniyi akuwonetsa njira yophikira zakudya vinaigrette.
