Munthu akakumana ndi matenda monga matenda a shuga 2, zakudya zake zimasintha kwambiri. Zakudya zizikhala zochepa carb. Musachite mantha kuti tsopano mbale zonse zikhala zopanda mafuta komanso zodukiza. Ayi, mndandanda wazinthu zololedwa ndiwambiri ndipo mutha kuphika zokoma, Chofunika kwambiri, ndizabwino za iwo.
Chinthu chachikulu mu zakudya mankhwala ndi matenda a shuga. Menyu yosankhidwa bwino ingathandize kuchepetsa shuga ndipo imapulumutsa munthu kuti asatenge mapiritsi ochepetsa shuga. Zogulitsa zimasankhidwa ndi glycemic index (GI) ndi zopatsa mphamvu.
Kwa "shuga" oyambitsa nkhaniyi nkhaniyi imadziperekanso. Imalongosola lingaliro la GI, pamaziko awa zinthu zosankhidwa pokonzekera maphunziro achiwiri. Zopezekanso ndizopatsa zambiri za anthu odwala matenda ashuga - nyama, masamba ndi mbewu monga chimanga.
GI yachiwiri maphunziro
Endocrinologist amapanga zakudya za anthu odwala matenda ashuga malinga ndi GI tebulo, zomwe zimawonetsa mu digito momwe mphamvu ya chinthu inayake ikukhudzira shuga m'magazi itagwiritsidwa ntchito.
Kuphika, ndiye kuti, kutentha kwamankhwala, kumangokulitsa chizindikirochi. Kusiyanitsa ndi kaloti. Masamba atsopano amakhala ndi mayunitsi 35, koma owiritsa 85.
Mtundu wachiwiri wa matenda ashuga, zakudya ndizochepa GI; Koma GI yayitali imatha kupangitsa kuti matenda a hyperglycemia achuluke komanso kuwonjezeka kwa matendawa.
GI imagawika m'magulu atatu, awa:
- mpaka 49 - otsika;
- mpaka 69 mayunitsi - sing'anga;
- zoposa 70 PIECES - okwera.
Kuphatikiza pa GI, ndikofunikira kulabadira zamakolo a calorie azakudya ndi zomwe zimakhala ndi cholesterol yoyipa yomwe ilimo. Zakudya zina sizikhala ndi chakudya chamafuta, monga mafuta anyama. Komabe, ndimaletsedwa kwambiri m'magulu a shuga, popeza ndizopatsa thanzi kwambiri komanso zimakhala ndi cholesterol yoyipa.
Muyenera kudziwa kuti kuphika kumatha kuchitika mwanjira zotere:
- kwa okwatirana;
- chithupsa;
- mu microwave;
- pa grill;
- mu uvuni;
- mu kuphika pang'onopang'ono;
- simmer ndi kuwonjezera kwa madzi.
Mukamasankha zakudya zamaphunziro achiwiri, chinthu choyamba chomwe muyenera kulabadira ndi GI, ndipo simuyenera kunyalanyaza phindu la caloric.
Nyama yachiwiri maphunziro
Nyama iyenera kusankhidwa yotsamira, ndikuchotsa mafuta ndi khungu. Mulibe mavitamini ndi michere yamtengo wapatali kwa thupi, ma calories ndi cholesterol yokha.
Nthawi zambiri, odwala amasankha bere la nkhuku, kunyalanyaza mbali zina za mtembo. Izi ndizolakwika. Asayansi akunja atsimikizira kuti ndikofunikira kuti odwala matenda ashuga adye miyendo ya nkhuku, ndikuchotsa mafuta omwe atsalira. Nyama iyi ili ndi chitsulo.
Kuphatikiza pa nyama, imaloledwa kuphatikiza muzakudya ndi zamkati - chiwindi ndi lilime. Amaphikidwa, kuwiritsa komanso kuphika mu ma pie.
Ndi matenda a shuga, nyama ndi zotsatirazi zimaloledwa:
- nyama yankhuku;
- nyama yamphongo;
- nyama ya kalulu;
- zinziri;
- nkhuku;
- nkhuku ndi chiwindi cha ng'ombe;
- lilime la ng'ombe.
Zakudya zotsekemera zimakonzedwa kokha kuchokera kuzinthu zopanga tokha, chifukwa khungu ndi mafuta zimawonjezeredwa. Kuti mukonze zomangira ndi bowa muyenera:
- anyezi - 1 pc .;
- champignons - magalamu 150;
- nkhuku yokazinga - 300 magalamu;
- chovala chimodzi cha adyo;
- dzira limodzi;
- mchere, tsabola wakuda pansi kuti mulawe;
- mikanda.
Kuwaza bowa ndi anyezi bwino, kuwira mu poto mpaka kuphika, mchere. Sakanizani nyama yoboola ndi dzira ndi adyo yemwe wadutsa mu Press, mchere, tsabola ndikusakaniza bwino. Pangani ma crillas kuchokera ku minced nyama ndikuyika bowa wokazinga pakati.
Chodula chimodzi chimakhala ndi supuni yodzadza. Tsinani m'mphepete mwa patties ndi yokulungira m'makomedwe a mkate. Ndikofunika kuyang'anira kuti macrcrumbs amapangira okha, ndikudula mkate wamtengo wapatali mu smnder.
Phatikizani mawonekedwe okhala ndi mbali zokulirapo ndi mafuta a maolivi, ikani zodulira ndikuphimba ndi zojambulazo. Kuphika mu uvuni wokhala ndi preheated mpaka 180 C kwa mphindi 45.
Zakudya zamagulu kuchokera ku chiwindi cha nkhuku ziyenera kupezeka kangapo pa sabata pazakudya za wodwala. Pansipa pali Chinsinsi cha chiwindi ndi msuzi wamasamba.
Zosakaniza
- chiwindi cha nkhuku - 300 magalamu;
- anyezi - 1 pc .;
- karoti imodzi yaying'ono;
- phala la phwetekere - supuni ziwiri;
- mafuta a masamba - supuni ziwiri;
- madzi - 100 ml;
- mchere, pansi wakuda tsabola - kulawa.
Finyani chiwindi cha nkhuku mu poto pansi pa chivindikiro mpaka kuphika. Dulani anyezi m'mphete zokhala theka, kaloti mu ma cubes akuluakulu. Mwa njira, lamulo lofunikira ili likugwira ntchito makamaka kwa kaloti. Kukula kwake kwamasamba kumadulidwa, kutsika kwake GI kudzakhala.
Mwachangu kaloti ndi anyezi mpaka golide woderapo, kuwonjezera madzi ndi phwetekere, tsabola, kusambitsa ndi simmer kwa mphindi 2 pansi pa chivindikiro. Ndipo onjezani chiwindi ndikuwotchera mphindi 10.
Zakudya izi zimayenda bwino ndi njere zilizonse.
Zamakosi maphunziro achiwiri
Porridge ndi gwero la mavitamini ndi michere yambiri. Amakhutitsa thupi ndi mphamvu, ndipo kwa nthawi yayitali amapatsa kumva kukoma. Chingwe chilichonse chimakhala ndi Ubwino wake. Mwachitsanzo, barele, yomwe ili ndi GI yotsika kwambiri, ili ndi mavitamini ambiri a B komanso zinthu zambiri zofunikira.
Mukamasankha mbewu monga chimanga, muyenera kusamala, popeza ena a iwo ali ndi GI yapamwamba. Mbewu zonse zaphika popanda kuwonjezera batala. Itha m'malo ndi masamba. Tisaiwale kuti wandiweyani phala lakonzedwa, m'munsi GI yake.
Mbale zimatha kukonzedwa m'njira zosiyanasiyana - ndi masamba, bowa, nyama ndi zipatso zouma. Sangophunzitsidwa monga maphunziro achiwiri, komanso ngati maphunziro oyamba, kuwonjezera ku soup. Ndikwabwino kuzigwiritsa ntchito pakudya masana kuti muzikhutitsa thupi. Gawo la tsiku lililonse la phala likhala 150 - 200 magalamu.
Zolocha zololedwa pamaphunziro achiwiri ndi GI mpaka 50 PISCES:
- balere wogulira;
- zitsamba;
- barele wa ngale;
- oatmeal;
- mpunga wa bulauni;
- Mapira ophika pamadzi.
Madokotala nthawi zina amalimbikitsa kukonzekera phala ya chimanga, ngakhale GI yake ndi 70 magawo. Lingaliro ili ndiloyenera, chifukwa lili ndi mavitamini ambiri.
Popeza balere wa pearl ndi mtsogoleri pakati pa chimanga cha odwala matenda ashuga, njira yake yokonzekera idzaperekedwa kaye. Pa balere wa pearl ndi bowa, zosakaniza zotsatirazi zidzafunika:
- balere - 200 magalamu;
- bowa, makamaka champignons - 300 magalamu;
- anyezi obiriwira - gulu limodzi;
- mafuta a azitona - supuni ziwiri;
- mchere, pansi wakuda tsabola - kulawa.
Sambani balere pansi pamadzi othamanga ndikuphika mumchere wamchere kwa 40 - 45 Mphindi. Kenako khalani pansi mu colander ndikutsuka. Onjezani supuni imodzi ya mafuta a masamba.
Dulani bowa m'magawo ndipo mwachangu mu mafuta a masamba, kutentha pang'ono pansi pa chivindikiro kwa mphindi 20. Kenako onjezani anyezi wosakanizidwa, mchere ndi tsabola, sakanizani bwino. Simmer pa moto wochepa, kusuntha mosalekeza, kwa mphindi ziwiri. Sakanizani osakaniza bowa wokonzedwa ndi balere.
Zakudya zachiwiri zoterezi zimatha kudyedwa nthawi iliyonse chakudya - kadzutsa, nkhomaliro kapena chakudya chamadzulo choyamba.
Maphunziro a nsomba ndi Nyanja
Nsomba ndi nsomba zam'nyanja zimayambitsa phosphorous. Kudya mbale kuchokera ku zinthu zotere kangapo pa sabata, wodwala matenda ashuga amakhuthula thupi ndi kuchuluka kwa phosphorous ndi zinthu zina zofunikira.
Nsomba ndi gwero la mapuloteni omwe amapatsa mphamvu thupi. Ndizofunikira kudziwa kuti mapuloteni ochokera ku nsomba zam'madzi ndi nsomba zimakudya bwino kuposa zomwe zimapezeka ndi nyama.
Chifukwa chake, mbale zazikulu zamitundu yachiwiri zamasamba osiyanasiyana ndi maphikidwe osiyanasiyana ndi nsomba zam'madzi. Amatha kuwiritsa, kuphika mu uvuni kapena kuphika pang'ono.
Nsomba Zapansi Zapansi Zam'madzi ndi Zakudya Zam'madzi:
- nsomba:
- khodi;
- Pike
- hake;
- pollock;
- squid;
- Shirimp
- mamisili;
- octopus.
Pansipa pali Chinsinsi cha pilaf kuchokera ku mpunga wa bulawuni ndi shrimp, yomwe simangokhala mwambo wamasiku onse, komanso kukongoletsa tebulo lililonse la tchuthi.
Zotsatira zotsatirazi zidzafunika:
- mpunga wa bulauni - magalamu 250;
- shrimp - 0,5 makilogalamu;
- lalanje limodzi;
- mafuta a azitona - supuni 4;
- ndimu imodzi;
- zovala zingapo za adyo;
- tsabola wa pansi;
- masamba angapo a amondi;
- gulu la anyezi wobiriwira;
- yogurt yopanda mafuta - 200 ml.
Muzimutsuka mpunga wamafuta pansi pamadzi ndipo muuyere. Tenthetsani mafuta a azitona mu poto yokazinga, onjezerani mpunga, mwachangu kwa mphindi imodzi, mukumalimbikitsa mosalekeza, onjezerani mchere ndikutsanulira 500 ml ya madzi. Imilira pamoto wotsekeka mpaka madzi onse atasuluka.
Sendani chidacho ndi mwachangu mbali zonse ziwiri. Sendani malalanjewo kuchokera ku zest (adzafunika msuzi), chotsani filimuyo ndikudula ma cubes akulu. Tenthetsani poto, ikani zest of malalanje, masamba a amondi ndi anyezi wosenda mkati mwake. Chepetsani kutentha, kwezani osakaniza mosalekeza ndi mwachangu kwa mphindi ziwiri.
Onjezani mpunga wamafuta komanso zokoleti wokazinga, zophika kutentha pang'ono kwa mphindi 3 mpaka 4, pansi pa chivindikiro. Pakadali pano, muyenera kukonzekera msuzi: sakanizani yogati, tsabola wa tsabola, msuzi wa ndimu imodzi ndi adyo yemwe wadutsa mu makina osindikizira. Ikani msuzi.
Tumikirani zakudya zam'madzi zam'madzi ndi msuzi ndi zamkati za lalanje, zokhala pamwamba pa mbale.
Maphunziro apamwamba amasamba
Masamba ndiye maziko azakudya za tsiku ndi tsiku. Amapanga theka la zakudya za tsiku ndi tsiku. Zakudya zazikulu komanso zosavuta zomwe zimakonzedwa kuchokera kwa iwo.
Masamba amatha kudya chakudya cham'mawa, nkhomaliro, chakudya chamadzulo ndi chakudya chamadzulo. Mtundu wamtunduwu sungokhutitsa thupi ndi mavitamini, komanso umathandizira kutulutsa kwamtundu wamatumbo. Mndandanda wamasamba wololedwa wa shuga ndiwambiri ndipo ochepa ndi oletsedwa - dzungu, mbatata, beets ndi kaloti owiritsa.
Chimodzi mwazakudya zofunikira ndi chakudya chamasamba chamitundu iwiri ya anthu ashuga omwe angapangidwe kuchokera ku masamba aliwonse azaka. Mukasintha chinthu chimodzi chokha, mumalandira mphodza watsopano. Pokonzekera, ndikofunikira kuganizira nthawi yophika aliyense masamba.
Masamba Ochepa a GI:
- biringanya;
- Phwetekere
- nandolo
- nyemba;
- mitundu iliyonse kabichi - broccoli, kolifulawa, yoyera, yofiyira;
- anyezi;
- squash;
- adyo
- zukini;
- mphodza.
Lentils ndi chilengedwe zachilengedwe, popeza siziwunjikana ndi radionuclides ndi zinthu zapoizoni. Mutha kuphika osati monga mbali yodziyimira kumbali, komanso monga mbale yovuta.
Lenti ndi tchizi ndi chakudya cham'mawa chachikulu kwa odwala matenda ashuga. Zotsatira zotsatirazi zidzafunika:
- mphodza - 200 magalamu;
- madzi - 500 ml;
- tchizi chamafuta ochepa - 200 magalamu;
- gulu la parsley;
- mafuta a azitona - supuni ziwiri;
- mchere kulawa.
Asanaphike mphodza, ziyenera kuyikidwa patsogolo m'madzi ozizira kwa maola angapo. Kenako, kukhetsa madziwo, kusamutsa maelowo poto ndikusakaniza ndi mafuta a masamba.
Kenako onjezerani 0,5 l amadzi ndikuphika pansi pa chivindikiro chotseka pafupifupi theka la ola, mpaka madzi onse atasuluka. Grate tchizi pa grater yabwino, finely kuwaza amadyera. Ma lentel akakhala okonzeka, onjezerani tchizi ndi zitsamba, sakanizani bwino ndikulolani kwa mphindi pafupifupi ziwiri kuti asungunuke tchizi.
Wodwala aliyense ayenera kukumbukira kuti mfundo za kadyedwe mu shuga ndizofunikira kwambiri pakupezeka magazi.
Kanemayo munkhaniyi akuwonetsa maphikidwe a saladi a odwala matenda ashuga.
