Kwa mtundu uliwonse wa matenda ashuga, ndikofunikira kutsatira zakudya zamafuta ochepa zomwe zimafuna kuwongolera shuga lanu lamagazi. Zogulitsa pazakudyazi zimasankhidwa kutengera mtundu wa glycemic index (GI), komanso zopatsa mphamvu. Inde, nthawi zambiri zomwe zimayambitsa matenda a shuga a mtundu wachiwiri ndi kunenepa kwambiri, makamaka pamimba.
Zakudya za tsiku ndi tsiku ziyenera kukhala ndi nyama kuti thupi lilandire mapuloteni ofunikira. Imodzi mwa mitundu yomwe ikulimbikitsidwa pamaso pa matenda "okoma" a nyama ndi ng'ombe. Nkhaniyi idaperekedwa kwa iye.
Pansipa padzaperekedwa zakudya zamitundu iwiri za anthu odwala matenda ashuga, mndandanda wazosakaniza za zosakaniza maphikidwe ukusimbidwa, komanso mndandanda watsiku ndi tsiku.
Ng'ombe ya Beef Glycemic
Mndandanda wamtundu wa glycemic ndi chizindikiro cha digito cha kuchuluka kwa kuwonongeka kwa chakudya chamafuta kuchokera kwa anthu. Kutsitsa chizindikiro, kumatetezedwa ndi chakudya. Ndikofunika kudziwa kuti zinthu zina sizikhala ndi GI konse. Izi ndichifukwa choti alibe chakudya.
Koma nthawi zambiri chakudya chotere chimakhala ndi mafuta ambiri komanso amakhala ndi cholesterol yoyipa, yomwe imaphatikizidwa kwambiri kwa odwala matenda ashuga. Chitsanzo chowoneka bwino cha izi ndi mafuta anyama. Komanso, mafuta a masamba ali ndi chizindikiro cha zero.
Kuwotcha nyama ndi offal makamaka sikukuwonjezera glycemic index, mosiyana ndi masamba ndi zipatso. Kukonzekera zakudya za anthu odwala matenda ashuga, muyenera kusankha zakudya zomwe zimakhala ndi GI yochepa, ndiye kuti, magawo 50 akuphatikizidwa. Zakudya zomwe zili ndi mtengo wapakatikati (mayunitsi 51 - 69) zimaloledwa kupatula, kangapo pa sabata. Zogulitsa zomwe zimakhala ndi index ya 70 IU ndi pamwambazi ndizoletsedwa, chifukwa zimayambitsa kulumpha lakuthwa mu shuga, mpaka kukula kwa hyperglycemia.
Ng ombe yodwala matenda ashuga ikhoza kuphatikizidwa muzakudya tsiku ndi tsiku, popeza nyamayi imawonedwa ngati chakudya komanso zopatsa mphamvu. 200 kcal yokha pa magalamu 100 a mafuta owiritsa.
Mndandanda wa glycemic wa ng'ombe ndi offal:
- ng'ombe - 40 magawo;
- chiwindi chophika ndi chokazinga - 50 PESCES;
- mapapu owiritsa - PISCES 40;
- lilime la ng'ombe - 40 mayunitsi.
Kuti mupeze zakudya zokhala ndi matenda ashuga, njira inayake yamkati yotentha imaloledwa, yomwe cholinga chake ndi kusunga zinthu zofunika. Otsatirawa aloledwa:
- chithupsa;
- kusaka;
- kuphika mu uvuni;
- mu kuphika pang'onopang'ono;
- pa grill.
Pansipa pali maphikidwe otchuka kwambiri a odwala matenda a shuga, omwe sangathe kuperekedwa tsiku lililonse, komanso patebulo la chikondwerero.
Ng'ombe zamchiwindi
Chiwindi cha ng'ombe chimakweza index ya hemoglobin, popeza ili ndi chitsulo cha heme. Ndipo kupezeka kwa vitamini C ndi mkuwa mkati mwake kumamuthandiza kuti azitha kuyamwa. Chifukwa chake, gawo lomwe limadyedwa pafupipafupi la chiwindi limateteza kuperewera kwa chitsulo.
Ngati munthu nthawi zambiri amazunzidwa ndi kukokana ndikuwonera, ndiye kuti izi zikuwonetsa kuchepa kwa potaziyamu. Ng ombe ya ng'ombe ili ndi chuma ichi. Palinso ma amino acid m'tunduwu. Kuti muwasunge nthawi yothira kutentha, tikulimbikitsidwa kuthira mchere kumapeto kwa kuphika.
Zinthu zofunikanso zimasungidwa mumadzi a nyama panthawi yophika ndi kupopera, kotero mphodza zimabweretsa zabwino kwambiri mthupi mwanjira iyi. Kuuma kwa mafupa ndikuchita bwino kwa ubongo kumafuna phosphorous, yomwe imapezeka m'chiwindi.
Kuphatikiza apo, chiwindi cha ng'ombe chimakhala ndi:
- Vitamini A
- Mavitamini a B;
- Vitamini D
- Vitamini E
- vitamini K;
- zinc;
- mkuwa
- chrome
Chiwindi chimatha kupatsidwa ndiwo zamasamba, komanso pate yophika.
Kukonzekera phala, muyenera zotsatirazi:
- chiwindi - 500 magalamu;
- anyezi - 2 zidutswa;
- karoti imodzi yaying'ono;
- zovala zingapo za adyo;
- mafuta ophikira ophika;
- mchere, tsabola wakuda pansi kuti mulawe.
Dulani anyezi m'mphete zokhala theka, kaloti m'makola akuluakulu, kutsanulira mu soseji ndi simmer mu masamba mafuta pansi pa chivindikiro kwa mphindi zisanu, oyambitsa zina. Mitsuko ya chiwindi pansi pamadzi othamanga, kudula mu cubes mainchesi asanu, ndikuwonjezera zamasamba ndi tsabola. Stew kwa mphindi 15, kenako kuwonjezera adyo wosenda, kuphika kwa mphindi zitatu, mchere.
Ikani osakaniza mu blender ndi pogaya mpaka yosalala. Muthanso kugwiritsa ntchito chopukusira nyama. Phala lotere limakhala chakudya cham'mawa chofunikira kapena chazakudya zingapo. Ikani phala pa mkate wa rye.
Chiwindi chokhala ndi chiwindi cha odwala matenda ashuga chitha kusangalatsa anthu onse am'banja, chifukwa chinsinsi chake sichosiyana ndi chapamwamba. Izi ndizofunikira:
- chiwindi - 500 magalamu;
- anyezi - 2 zidutswa;
- kirimu wowawasa 15% mafuta - magalamu 150;
- madzi oyeretsedwa - 100 ml;
- mafuta a masamba - supuni 1.5;
- ufa wa tirigu - supuni imodzi
- mchere, pansi wakuda tsabola - kulawa.
Mitsuko ya chiwindi pansi pa madzi, chotsani mitsempha ndikudula mu cubes centimeter asanu. Ikani poto ndi mafuta masamba, simmer pansi pa chivindikiro kwa mphindi khumi. Mutatha kuwonjezera anyezi wosakanizidwa, mchere ndi tsabola, kuthira madzi. Simmer kwa mphindi khumi ndi zisanu.
Thirani wowawasa zonona mu chiwindi, sakanizani bwino ndi kuwonjezera ufa. Pukusani ufa kuti usapange zotupa. Tsitsani mbale kwa mphindi ziwiri.
Chiwindi chotere chimayenda bwino ndi mbale yamtundu uliwonse yamphaka.
Zakudya Zopepuka
Lung ndi wokondedwa wakale m'mabanja ambiri. Ngakhale mtengo wa chinthu choterocho ndi wotsika, zomwe zili ndi mavitamini ndi michere sizotsika mtengo ngati nyama yang'ombe.
Choipa chokhacho ndikuti mapuloteni amawumbidwa moyipirapo kuposa omwe amapezeka ndi nyama. Musalole kugwiritsa ntchito ng'ombe ndi nyama yopepuka pafupipafupi. Zakudya zoterezi zimakonzedwa kuti zisinthe patebulo lazakudya.
Mukakonzekera, ndikofunikira kuganizira lamulo limodzi lofunikira - madzi oyamba ataphika mapapu amayenera kuthiridwa. Izi ndizofunikira kuti tichotse zinthu zonse zoyipa ndi mankhwala ophera tizilombo m'zinthuzo.
Ndikofunikira kuti musankhe mwatsatanetsatane wapamwamba. Njira zowunika;
- utoto wofiirira;
- ali ndi fungo labwino;
- pasapezeke mawanga, zotsalira za ntchofu kapena zina zakuda m'mapapo.
Mapapu amatha kutumiziridwa ndi masamba, kenako amapeza kukoma kosavuta. Paphikidwe mumafunikira zosakaniza zotsatirazi:
- 500 magalamu a mapapu;
- anyezi - zidutswa ziwiri;
- 200 magalamu a ng'ombe;
- karoti imodzi yaying'ono;
- tsabola awiri;
- tomato asanu;
- mafuta a masamba - supuni imodzi;
- madzi - 200 ml;
- mchere, pansi wakuda tsabola - kulawa.
Kuti muthane ndi mapapo ndi mtima wamitsempha ndi ma tracheas, kudula m'magawo ang'onoang'ono. Onjezani mafuta az masamba pansi pa multicooker ndikuwonjezera offal. Kupaka masamba ndi kuyika ng'ombe pamwamba. Mchere ndi tsabola, kuthira madzi.
Khazikitsani njira yozimitsira mpaka ola limodzi ndi theka. Mukatha kuphika, musatsegule chivundikirocho kwa mphindi zisanu, kuti mbale zimatsitsidwa.
Zakudya Nyama
Ng'ombe imagwiritsidwa ntchito kuphika mbale zosavuta (zoperewera) ndi mbale zovuta, zomwe zimatha kukhala zokongoletsa za tebulo lililonse losangalatsa. Pansipa pali maphikidwe otchuka kwambiri a shuga.
Tiyenera kudziwa kuti kwa odwala matenda ashuga, ng'ombe si mafuta. Ntchito yophika isanachitike, mitsempha imachotsedwa.
Mbale ng'ombe zimayenda bwino ndi mbale komanso masamba onse azakudya. Mlingo wa tsiku ndi tsiku wosapitirira 200 magalamu.
"Ng'ombe" ya ng'ombe ndi chakudya chokondedwa kwambiri kwa anthu ambiri. Zotsatira zotsatirazi zidzafunika:
- 600 magalamu a ng'ombe;
- anyezi awiri;
- zovala zingapo za adyo;
- dzira limodzi;
- phala la phwetekere - supuni imodzi;
- chidutswa chimodzi (20 magalamu) a mkate wa rye;
- mkaka
- mchere, pansi wakuda tsabola - kulawa.
Zilowerere mkate wa mkaka. Kupotoza nyama, anyezi ndi adyo mu chopukusira nyama. Finyani mkate mkaka ndi kudutsa chopukusira nyama. Onjezani mchere ndi tsabola, kumenyedwa mu dzira, kukanda misa yambiri.
Tsitsani minced nyama mu nkhungu pre-mafuta ambiri masamba. Falitsa msanganizo pamwamba ndi phala la phwetekere. Kuphika mu uvuni pa kutentha kwa 180 C, 50 - 60 Mphindi.
Saladi ng'ombe
Ndi chithandizo chamankhwala, mutha kuphika ng'ombe ndi zikondwerero zamtundu wa 2 ndikulemba matenda ashuga 1, chinthu chachikulu ndikuti zosakaniza zonse zimakhala ndi index ya glycemic yotsika. Nyama iyi imagwiritsidwa ntchito nthawi zambiri m'masaladi.
Zakudya za matenda ashuga ziyenera kukonzedwa ndi yogati yopanda mafuta, mafuta a maolivi, kuthira zitsamba kapena tchizi wopanda mafuta a kanyumba tchizi, mwachitsanzo, TM "Village House".
Kuyika mafuta ndikosavuta: zonunkhira zimayikidwa mu mafuta, mwachitsanzo, thyme, kansalu ka adyo ndi tsabola wampira wonse (kwa okonda kutentha). Kenako amachotsa usikuwo pamalo amdima, ozizira.
Pa saladi muyenera:
- 100 magalamu a ng'ombe;
- mmodzi wowawasa apulosi;
- nkhaka imodzi imodzi;
- anyezi wofiirira umodzi;
- supuni imodzi ya viniga;
- madzi oyeretsedwa;
- 100 magalamu a yogurt yopanda mafuta;
- tsabola wakuda - kulawa.
Wiritsani ng'ombe mpaka yophika ndi madzi amchere. Ozizira ndi kusema n'kupanga. Dulani anyezi m'mphetezo theka ndikutsanulira kwa theka la ora mu viniga ndi madzi, mu gawo limodzi.
Sendani apuloyo kuchokera pachimake ndi pachimake, kudula n'kupanga, komanso nkhaka. Finyani anyezi ndikusakaniza zosakaniza zonse, nyengo ndi yogati, tsabola ndi mchere kuti mulawe. Lolani saladi kuti ibweretse kwa ola limodzi. Kutumikirani saladi ozizira, zokongoletsa ndi sprigs ya parsley.
Mutha kuphika ng'ombe ndi saladi wofunda, wodziwika ndi kusiyanasiyana kwa kukoma. Izi ndizofunikira:
- 300 magalamu a ng'ombe;
- 100 ml ya msuzi wa soya;
- zovala zingapo za adyo;
- gulu la cilantro;
- tomato awiri;
- tsabola m'modzi
- anyezi m'modzi wofiyira;
- mafuta a azitona pakuvala kwamaladi;
- mchere, pansi wakuda tsabola - kulawa.
Muzimutsuka ng'ombe pansi pa madzi akumwa, chotsani mitsempha ndi kudula mbali ziwiri, kununkhira usiku wa msuzi wa soya. Pambuyo pokazinga mu poto mpaka kuphika. Ng'ombeyo ikachotsedwa mu chitofu, ikawaze ndi wogawana ndi adyo, ndikudutsidwa pamakina osindikizira.
Chekani bwino chilantro ndikusakaniza ndi ng'ombe, mchere ndi tsabola kuti mulawe. Pansi pa mbale ya saladi tengani tomato kudula mphete, kenako utoto wa tsabola ndi masamba, ndi anyezi m'mphete zina. Anyezi ayenera azikongoletsa muviniga ndi madzi. Ikani nyamayo pamwamba ndikuyambitsa saladi ndi mafuta.
Pa saladi iyi, muyenera kugwiritsa ntchito msuzi wa soya wopanda shuga, womwe sugwirizana ndi mtundu woyamba komanso wachiwiri wa matenda ashuga. Mtengo wa msuzi wabwino umachokera ku ruble 200 pa botolo lililonse. Komanso, mtundu wa malonda umatsimikiziridwa ndi izi:
- khungu ndi lofiirira;
- msuzi umangophatikizidwa muzopakapaka zamagalasi;
- sayenera kukhala ndi phokoso.
Mu kanema munkhaniyi, malingaliro amaperekedwa posankha ng'ombe zapamwamba kwambiri.
