Chiwindi cha nkhuku ndi chopatsa thanzi komanso chopatsa thanzi, nthawi zambiri chimaphatikizidwa ndi chakudya cha matenda osiyanasiyana komanso kupewa. Chiwindi chimakhalanso chofunikira makamaka ngati pali mtundu wa shuga wachiwiri wa shuga, popeza uli ndi mavitamini ambiri. Zofunikira kwambiri pazogulitsa ndi mkuwa ndi chitsulo.
Kusiyanitsa kwakukulu pakati pa chiwindi cha nkhuku ndi zakudya zina za mapuloteni ndikuti zinthu zofunikira zomwe zimapangidwira zimakhala zogwira ntchito, potero kuonetsetsa kuti thupi limatengedwa mwachangu.
Ngati munthu wodwala matenda ashuga akudwala kuchepa kwachitsulo, chifukwa cha kupezeka kwamkuwa, zomwe zimapangidwazo zimapereka hemoglobin yolondola. Kuphatikiza apo, mankhwalawa ali ndi kuchuluka kwa macro-, ma microelements, mavitamini, ma amino acid, omwe amathandiza kwambiri pakhungu, ubongo ndi impso za anthu athanzi, komanso odwala matenda a shuga.
Muyenera kudziwa kuti chiwindi ndichachangu kwambiri, muyenera kuphunzirapo kuphika bwino. Kupanda kutero, mbaleyo imatuluka youma, yosayenera kumwa. Anthu odwala matenda ashuga ayenera kuphika chiwindi malinga ndi maphikidwe apadera, pogwiritsa ntchito zida zovomerezeka zokha.
Glycemic index (GI) ya chiwindi cha nkhuku ndi 0, ndipo magalamu zana ali ndi zopatsa mphamvu 140.
Kodi chiwindi chimagwiritsidwa ntchito bwanji?
Chiwindi chimakhala ndi zopatsa mphamvu zochepa, zotere sizofunikira kwenikweni pakudya kwa odwala matenda ashuga a 2 omwe amakhala ndi shuga wambiri, zimathandizira kuti kagayidwe kake kagayidwe kake ka metabolic, kakonzenso thupi kuchokera mkati. Pafupifupi palibe chakudya chama carb chokwanira chopanda chiwindi.
Ubwino waukulu wa chiwindi cha nkhuku mumapangidwe ake ndikuti uli ndi pafupifupi protein yofanana ndi nyama yankhuku yoyera. Chidacho chilinso ndi vitamini A, chofunikira kuti chikulimbikitse komanso kusungika pathupi, kusunga thanzi la mucous nembanemba, khungu komanso maonekedwe. Gawo lina lofunikanso ndi mavitamini D, amathandizira kuti mapuloteni amwe.
Mu chiwindi muli ascorbic acid, heparin (amathandizira magazi mwanjira yoyenera, amalepheretsa thrombosis, myocardial infarction), choline (yofunikira kukonza ubongo, kukumbukira). Kuphatikiza apo, chiwindi cha nkhuku chimakhala ndi: potaziyamu, magnesium, sodium, chromium, molybdenum.
Makina onsewa amathandizira kukonza magazi, kuwasefa kuchokera ku zinthu zovulaza, kuwonjezera kuchuluka kwa hemoglobin, komwe ndikofunikira kwambiri kwa matenda ashuga a 2. Titha kunena kuti mukamagwiritsa ntchito chiwindi cha nkhuku, mutha kupeza zotsatira zofanana ndi zomwe zili zotchuka masiku ano:
- mavitamini othandizira;
- ma mineral complexes.
Komabe, ngakhale pali zabwino zoonekera, chiwindi chimakhala ndi zoopsa ngati sichisankhidwa molakwika. Kuti thupi lipeze zabwino zonse, ndikofunikira kulingalira zinthu monga izi: chiwindi sichiyenera kutayidwa, chatsopano chokha; utoto ndi chiwindi chamtundu wabwino popanda kutetemera ndi malo amdima.
Pazinthu zabwino mulibe mitsempha yamagazi, zigawo zamafuta, chikhodzodzo cha ndulu, ma lymph node.
Maphikidwe otchuka ndi chiwindi
Rye mkate chiwindi
Mutha kudya mikate yokhala ndi matenda a shuga a mtundu wachiwiri. Choyamba, chiwindi chimayenera kuwiritsa m'madzi amchere pang'ono, kudula mbali zing'onozing'ono. Mbale ina, anyezi amasinthika kukhala golide mpaka golide, ndiye kuti chiwindi chimawonjezedwa, chokazinga mpaka golide, osavumbula pachitofu, pokhapokha mbaleyo imadzakhala youma.
Zonunkhira, zitsamba zosemedwa, mkate wouma wouma wosemedwa mu blender zimawonjezedwa kwa chiwindi mu stewpan. Thirani madzi pang'ono m'mbale ndipo simmer kwa mphindi zosaposa 5.
Chiwindi Kudutsa ndi Kaloti
Chiwindi cha nkhuku zosakhudzidwa mu shuga zimapangidwa kudzera mu chopukusira nyama, mchere pang'ono. Mu zokutira izi kuwonjezera kaloti grated ndi dzira limodzi. Zitatha izi, misa imasakanikirana bwino, mapuloteni omwe amawakwapula ndikuwonjezedwa. Zigawozo zimaphatikizidwanso, zimatsanuliridwa mu mbale yophika (mafuta pang'ono ndi mafuta a masamba, kuwaza ndi mkate wa mkate), ophika mu uvuni kapena wophika kwa mphindi 40.
Ndikofunikira kuonetsetsa kuti index ya glycemic ya zosakaniza za mbale siyidutsa zikhalidwe zovomerezeka.
Nyama phikani ndi chiwindi
Mbale yokhala ngati phala la nyama iyenera kupezeka pagome la wodwala yemwe ali ndi matenda osokoneza bongo. Ndiosavuta kuphika, kutenga kachidutswa kakang'ono ka ng'ombe kapena nkhumba yosakhwima monga maziko, ndikuwiritsa nyama m'madzi amchere ndi masamba. Mitundu yosiyanasiyana yamasamba ikhoza kukhala iliyonse. Pafupifupi mphindi 15 nyama yophika isanaphike, chiwindi chokhazikika mumkaka chimawonjezeka msuzi.
Payokha, banja liyenera kuphika mbatata zingapo, kugwiritsa ntchito blender pogaya nyemba za mkate. Zida zonse za mbale zimapotozedwa mu chopukusira nyama, kuti mupeze chosasinthika, kupangika kumachitika katatu. Pamapeto pake, mchere, zonunkhira kuti mulawe, dzira la nkhuku limachulukitsidwa.
Chojambulachi chimayikidwa papepala lophika lomwe limadzozedwa ndi mafuta a masamba, ndikuyika mu uvuni kwa theka la ola. Mukakonzeka, phalalo limakhazikika, kudula pakati, ndikuthira nandolo kapena tchizi. Izi chiwindi chiwindi matenda a shuga chitha kugwiritsidwa ntchito pa kadzutsa ndi chakudya chamadzulo.
Chiwindi chokhala ndi bowa
Zakudya, tengani zosakaniza:
- chiwindi - 800 g;
- bowa wa porcini - 400 g;
- phala la phwetekere - 1 chikho;
- mchere, tsabola, mafuta a masamba kuti mulawe.
Ngati wodwala matenda ashuga amagwiritsa ntchito bowa wouma, amawira mkaka ozizira.
Mphindi 10-15, wiritsani chiwindi, kuziziritsa, ndikudula mzimodzimodzi. Mu poto wopanda chopanda ndodo, kutsanulira pang'ono mafuta a masamba, kufalitsa chiwindi mkati mwake ndi mwachangu kwa mphindi khumi. Tsopano mutha kuwonjezera bowa, phwetekere phwetekere ku chiwindi.
Mbaleyi imaphikidwa mu uvuni mpaka kutumphuka wagolide, musanatumikire, kuwaza ndi zitsamba zosankhidwa. Kodi ndizotheka kudya mbale zotere nthawi zambiri?
Mwina inde, koma m'magawo ang'onoang'ono, onetsetsani kuti mumawerengera zomwe zili tsiku ndi tsiku zopatsa mphamvu.
Zakudya zabwino zokhala ndi chiwindi
Ngati wodwala matenda ashuga amafuna zosiyanasiyana, ndi shuga wambiri amaloledwa kuphika mbale zina ndi chiwindi cha nkhuku. Mwachitsanzo, ikhoza kukhala saladi. Pophika, muyenera kutenga mapaundi a chiwindi, gulu la masamba, makangaza, supuni ya uchi wachilengedwe, supuni ya mpiru, msuzi wa ndimu imodzi kapena mandimu.
Chiwindi chimadulidwa mzidutswa, chokazinga mu chiwaya chosaphika kwa mphindi 5. Mpiru, mchere, uchi ndi msuzi zimaphatikizidwa mumbale, chiwindi chomwe chimapezeka povala chimathiridwa mu chiwindi, chosakanizidwa. Kenako masamba a letesi amayikidwa pambale, ndipo pamwamba pake amaikapo chiwindi, chowazidwa ndi mbewu za makangaza. Mutha kudya zakudya zotere za matenda ashuga a mtundu 2 nthawi iliyonse ya tsiku.
Woluka Kuku Wachikopa
Ngati madokotala alola, mutha kupatsa chiwindi. Pa mbale yomwe muyenera kukonza: 500 g ya chiwindi, chikho chilichonse, phwetekere, tsabola wobiriwira wobiriwira, anyezi. Tsamba la Bay, tsabola ndi mchere zimawonjezedwa kuti zilawe.
Chiwindi chimaphikidwa m'madzi amchere pang'ono, ndipo anyezi wosankhidwa ndi kaloti amawotchera moto wochepa. Masamba akakhala a bulauni, onjezani tsabola ku poto ndi mphodza kwa mphindi zina 7. Pambuyo panthawiyi, zidzakhala zofunikira:
- onjezerani chiwindi;
- kutsanulira mbale ndi msuzi pomwe chiwindi chidaphika;
- simmer 5 Mphindi.
Mbale yomalizidwa imakonkhedwa ndi zitsamba zosankhidwa.
Keke la chiwindi
Chakudya chachilendo komanso chothandiza kwambiri kwa wodwala matenda ashuga ndi keke ya chiwindi. Itha kukonzedwa molingana ndi maphikidwe osiyanasiyana, ndipo imakongoletsa mndandanda wa tchuthi cha matenda ashuga amtundu uliwonse. Nthawi zambiri, chiwindi cha nkhuku, kaloti, anyezi, adyo zimagulidwa keke yotere, koma m'malo mwa masamba omwe akuyembekezeredwa, mutha kutenga ena kuchokera pamndandanda wololedwa.
Zosakaniza:
- chiwindi (1 kg)
- chimanga (150 g);
- 3 mazira a nkhuku;
- 150 ml skim mkaka;
- mchere, tsabola.
Mtanda umakonzedwa kuchokera pazakudya zomwe zakonzedwa, zosakanizidwa bwino, zophika mu poto ndi chosaphimba.
Zikondamoyo zokonzeka ziyenera kudzoza ndi bowa wokwanira (200 g), kaloti (2 zidutswa), anyezi (3 zidutswa). Zimachitika kuti wowawasa wowerengeka wamafuta 10% amawonjezedwa ku keke ya masamba a chiwindi.
Chiwindi cha nkhuku yodwala matenda ashuga a 2 ndichinthu chofunikira kwambiri chomwe chingapangidwe tsiku lililonse. Makonda amayenera kuperekedwa ku mbale zomwe zakonzedwa mu uvuni kapena zotentha.
Kanemayo munkhaniyi akukuuzani momwe mungasankhire chiwindi chabwino.
