Mu shuga mellitus wamtundu wachiwiri, ndikofunikira kwambiri kuti azitsatira chithandizo chamankhwala, ayenera kusankha bwino zinthu malinga ndi glycemic index. Komanso, mfundo za zakudyazo siziyenera kunyalanyazidwa - magawo ang'onoang'ono, zakudya zisanu kapena zisanu ndi chimodzi, kupatula zakudya zamchere, zamafuta ndi mafuta.
Zakudya za tsiku ndi tsiku zimakhala ndi chimanga, masamba, zipatso ndi nyama. Nyama, nsomba ndi nsomba zam'madzi zizipezeka muzakudya za sabata iliyonse. Nthawi zambiri, odwala matenda ashuga amafunsa ngati nyamayi zitha kudyedwa ndi matenda amtundu wa 2, chifukwa ali ndi phosphorous ndi zina zambiri.
Kuti tiyankhe funso ili, munthu ayenera kuphunzira za GI ndi kufunikira kwake ku squid, zofunikira zake ndikuganizira maphikidwe a odwala matenda ashuga.
Glycemic squid Index
GI ndiye njira yayikulu yomwe zakudya zamankhwala zimasankhira. Ndizofunikira kwambiri makamaka ndi mtundu wosadalira insulini, ndiye kuti wachiwiri, chifukwa umakhala chithandizo chachikulu. Zakudya zoyenera sizingathandize wodwalayo kuti achepetse chiopsezo cha matendawa kuti azidalira insulin, komanso nthawi zina amachotsa shuga lokwanira.
Lingaliro ili limatanthawuza kuthamanga kwa digito kwa kuwonongeka kwa chakudya chamafuta omwe amakhudza glucose m'magazi atatha kudya chinthu china. Kutsika GI, kumathandizanso kwambiri pazinthu.
Mukamadya zakudya zokhala ndi GI yayikulu, zopitilira 70, odwala matenda ashuga amatha kudwala matenda a shuga. Zitha kuchititsanso kuti matendawa asinthe.
GI imagawidwa m'magulu atatu:
- mpaka 50 PIECES - otsika;
- 50 - 70 PIECES - sing'anga;
- zoposa 70 PIECES - okwera.
Chakudya chachikulu chimakhala ndi zinthu zomwe zili ndi GI yamagulu 50. Zakudya zomwe zili ndi masamba ochepa ndizovomerezeka pokhapokha - kangapo pa sabata, makamaka m'mawa. Kuchita masewera olimbitsa thupi kumathandiza kuti shuga ayambe kuthamanga.
Zina mwazogulitsazo zilibe index, chifukwa zilibe mafuta. Izi makamaka zakudya zamafuta, monga mafuta masamba ndi mafuta anyama. Komabe, izi sizipangitsa iwo kukhala “oyembekezera” pachakudya cha shuga chifukwa cha kuchuluka kwambiri kwa kalori komanso zomwe zimakhala ndi cholesterol yoyipa. Chifukwa chake posankha malonda, poyamba, muyenera kulabadira GI, yomwe iyenera kukhala yotsika. Lamulo lachiwiri lofunikira ndi zopatsa mphamvu zochepa zopatsa mphamvu.
Mndandanda wa squid ndi magawo asanu okha, ndipo zopatsa mphamvu pa 100 magalamu zidzakhala 122 kcal.
Phindu la squid
Mapuloteni ochokera ku nsomba zam'nyanja, komanso nsomba, amakamizidwa ndi thupi bwino kuposa nyama. Koma simuyenera kukhala achangu ndi mitundu yamtunduwu, chifukwa pamapeto pake mutha kupeza hypervitaminosis.
Zomwe zimapangidwa ndi squid zili patsogolo pa nyama yamwana wankhuku ndi nkhuku muzinthu zake zofunikira. Kuphatikiza malonda awa pachakudya kamodzi pa sabata, wodwalayo amakhuta thupi ndi mavitamini E ndi PP.
Nyama ya squid imaphatikizidwa ndi ma polyunsaturated acids, ndipo awa ndiwo michere yambiri m'thupi. Chifukwa cha kuchuluka kwa mavitamini ndi ma microelements, kuchuluka kwa cholesterol kumachepera, Zonsezi zimalepheretsa kukula kwa matenda a mtima.
Komanso mu squid muli zinthu zothandiza monga:
- taurine;
- selenium;
- Vitamini E
- Mavitamini a B;
- ayodini;
- phosphorous
Taurine amachita kuchepetsa mafuta m'thupi, amatulutsa magazi. Katundu wa selenium ndi antioxidant, kumanga tinthu tating'onoting'ono ndikuwachotsa m'thupi. Iodine imakhudza bwino dongosolo la endocrine.
Kudya zakudya monga squid kumathandizira kumanga minofu kwa anthu omwe akuchita nawo masewera.
Malangizo Ophika A squid
Nthawi zambiri squid amagwiritsidwa ntchito mumitundu yosiyanasiyana ya saladi. Matenda a shuga samatsata mavalidwe otere - mayonesi, kirimu wowawasa ndi misuzi. Omaliza, ngakhale ali ndi index yotsika, ali ndi zopatsa mphamvu zambiri za calorie ndi cholesterol.
Ngati chovala, mutha kugwiritsa ntchito yogati yopanda mafuta kapena mafuta a azitona. Amaloledwa kukakamira zitsamba ndi masamba - thyme, rosemary, tsabola wa tsabola ndi adyo. Thirani mafuta mumtsuko wouma ndikuwonjezera zitsamba pamenepo malinga ndi zokonda zanu. Chachikulu ndikuti akhale opanda mathonje amadzi. Tsekani chidebe ndi chivindikiro ndikuumirira m'malo amdima osachepera maola 12.
Mtundu wachiwiri wa matenda ashuga, mbale zonse zimayenera kukonzedwa pokhapokha njira zochizira kutentha. Izi zipulumutsa zakudya zamtsogolo kuchokera ku calorie, cholesterol yoyipa ndipo siziwonjezera GI yawo.
Njira zophikira:
- chithupsa;
- mu microwave;
- pa grill;
- kwa okwatirana;
- mu uvuni;
- ophika pang'onopang'ono, kupatula njira ya "mwachangu".
Ammadzi ayenera kuwiritsa m'madzi amchere, osaposa mphindi zisanu, nthawi yoyenera ndi mphindi zitatu. Asanaphike, ayenera kutsukidwa mkati ndi filimu ya bulauni. Zachidziwikire, izi zimatha kuchitidwa ndi chinthu chotsirizidwa, koma khungu limayamba kuwonongeka.
Ma squid amatha kugwiritsidwa ntchito mu saladi, ophika mu uvuni, omwe kale anali ndi masamba kapena mpunga wa bulauni.
Maphikidwe a squid
Chinsinsi choyamba chimakonda kwambiri anthu ambiri odwala matenda ashuga, chifukwa sizitengera nthawi yayitali kuphika komanso kupezeka kwa zosakaniza zambiri. Idzatenga dzira limodzi lophika, imodzi yokonzekera squid, nkhaka yatsopano, amadyera ndi leki.
Dulani dzira kukhala ma cubes akulu, squid ndi nkhaka ndi masamba, kuwaza anyezi mwachangu. Phatikizani zosakaniza zonse, mchere ndi nyengo ndi yogurt yopanda kapena kirimu wowawasa wa 0,1%.
Tumikirani saladi, kukongoletsa ndi zipatso za masamba ndi masamba owiritsa. Zakudya zotere zimatha kukhala chakudya cham'mawa chokwanira, zimakhala ndi zopatsa mphamvu zochepa.
Chinsinsi chachiwiri ndi nyamayi yodzaza ndi masamba ndi mpunga wa bulauni. Mukamagwiritsa ntchito mpunga kwa anthu odwala matenda ashuga, ma brown okha, omwe ali ndi GI yamagulu 55, ndi omwe ayenera kusankha. Mpunga Woyera umasemphana chifukwa cha kuchuluka kwake. Mpunga wa bulauni umaphika mphindi 45 - 50. Madzi amatengedwa kuwirikiza kawiri monga chimanga. Mukatha kuphika, mutha kumatsuka mpunga ndi kuwonjezera mafuta ochepa azamasamba kuti asamamatirane.
Ma seva awiri adzafunika izi:
- mitembo iwiri ya squid;
- theka anyezi;
- karoti imodzi yaying'ono;
- tsabola m'modzi
- 70 magalamu a mpunga wamafuta owiritsa;
- nthambi zingapo za katsabola ndi parsley;
- supuni ziwiri za msuzi wa soya;
- supuni imodzi yamafuta a masamba (maolivi kapena opendekera);
- mchere, pansi wakuda tsabola - kulawa
Sungani nyamayo kuchokera m'matumba ndi zikopa, kuphika m'madzi otentha amchere kwa mphindi zitatu. Poto wowaza pamoto wochepa, simmer kaloti wosakanizidwa, mpunga wosenda bwino ndi tsabola wosenda. Pochita izi. Ikani kaloti mu poto kaye ndikuphika, ndikuwalimbikitsa mosalekeza kwa mphindi zitatu, ndiye kuwonjezera anyezi ndi tsabola ndi simmer mpaka kuphika.
Sakanizani mpunga, zitsamba zosankhidwa ndi masamba, kutsanulira msuzi, mchere ndi tsabola, sakanizani bwino. Ikani kudzazidwa mkati mwa nyama yamakala. Finyani mafuta amafuta kumbali zonse ziwiri.
Squid amathanso kudyedwa ngati chakudya chokwanira, kumangowiritsa. Kuphatikiza kwabwino kwa malonda amtunduwu kumaperekedwa ndi masamba a masamba a mitundu iwiri ya anthu ashuga opangidwa kuchokera ku masamba omwe ali ndi GI yotsika.
Chinsinsi chachitatu ndi squid chophikidwa mu poto ndi masamba. Otsatirawa amafunikira:
- 500 magalamu a squid;
- anyezi awiri;
- tsabola awiri okoma;
- ma biringanya awiri ang'ono;
- ana anayi ang'ono;
- zovala zingapo za adyo;
- gulu limodzi la basil;
- mafuta a masamba - supuni ziwiri;
- mchere kulawa.
Sendani biringanya ndi kudula mizere yopyapyala, kudula anyezi m'mphete. Wiritsani poto ndikutsanulira masamba awa, kuwotcha pamoto wochepa, kusuntha nthawi zina, kwa mphindi zisanu. Sulutsani tomato (kuthira madzi otentha ndikupanga mawonekedwe oyambalala) ndikudula ma cubes, tsabola m'mphepete, kuwaza adyo. Onjezani zamasamba poto, kusuntha ndi kuwotcha mphindi zisanu.
Sendani nyamayi kuchokera m'matumba ndi zikopa, kudula mzere, kuwonjezera zamasamba, mchere ndi kusakaniza. Simmer kwa mphindi zitatu kapena zisanu.
Kuchokera pamaphikidwe omwe ali pamwambawa, mutha kupanga mosavuta zakudya zamatchuthi zamitundu yachiwiri ya shuga, yomwe imakhala yochepa-calorie ndipo sizingakhudze kuchuluka kwa shuga m'magazi.
Kanemayo munkhaniyi akufotokoza momwe mungasankhire squid woyenera wabwino.
