Odwala omwe ali ndi mtundu wina uliwonse wa matenda ashuga ayenera kudya zakudya zina zokha. Chiwerengero chachikulu kwambiri choletsa chimagwera maswiti. Koma pafupifupi aliyense akhoza kupeza njira ina.
Kuyambira paubwana, ambiri azolowera zakudya zamkaka monga mkaka wopepuka. Mu shuga, amatsutsana chifukwa cha shuga. Komabe, pali maphikidwe a mkaka wokakamizidwa wopanda shuga, omwe amavomerezeka pa tebulo lazakudya. Iyenera kukonzedwa kuchokera ku chakudya chokhala ndi index yotsika ya glycemic (GI).
Kufotokozera kwa lingaliro la GI kudzaperekedwa pansipa, pazifukwa izi, zinthu zimasankhidwa mu maphikidwe a mkaka wokhala ndi mafuta owerengera. Phindu lokhala ndi mkaka wokhala ndi zotupa komanso kuchuluka kwa shuga kumachitika.
Glycemic index ya mkaka wokakamizidwa
Lingaliro la GI limatanthauzira chizindikiro cha digito cha kuchuluka kwa glucose wamagazi atatha kudya chinthu china. Kwa odwala matenda ashuga, chakudya chokhala ndi GI cha 50 PESCES chimasankhidwa, chomwe ndicho chakudya chachikulu.
Nthawi zina amaloledwa kuphatikiza zakudya ndi chizindikiritso cha mayunitsi 70 mu chakudya chamafuta a shuga, osapitirira kangapo pa sabata, kenako, m'magawo ang'onoang'ono. Zakudya zonse zomwe zimakhala ndi index zopitilira 70 zingathe kukweza shuga m'magazi, ndipo chifukwa chake, zimayambitsa hyperglycemia. Ndipo mtundu wachiwiri wa matenda ashuga, chakudya chowopsa chimayambitsa kusintha kwa matendawo kukhala mtundu wodalira insulin.
GI ya mkaka wopukutidwa wogulira uzikhala ma PIERESI 80, popeza ili ndi shuga. Kwa odwala matenda ashuga, pali maphikidwe pomwe mkaka wowonda womwe wakonzedwa ndi wokoma, mwachitsanzo, stevia. GI yake idzakhala yopanda malire ndipo sangakhudze kuchuluka kwa glucose.
Uwu ndi mndandanda wazakudya zotsika kwambiri za GI zomwe zingagwiritsidwe ntchito popanga mkaka wofukusa:
- mkaka wonse;
- skim mkaka;
- gelatin yomweyo;
- lokoma, lotayirira (stevia, fructose).
Mkaka wopingasa wopanda shuga ungagulidwenso ku malo ogulitsira, chinthu chachikulu ndikuphunzira mosamala kapangidwe kake.
Zonse Zokhudza Mafuta Omwe Amakhala Ndi Mafuta Osauka
Mkaka wopanda mkaka wopanda shuga umagulitsidwa m'masuphamakethe ambiri, ndipo uyenera kuphikidwa kokha malinga ndi GOST. Ngati cholembacho chimati "chopangidwa malinga ndi TU", ndiye kuti malonda otere amakhala ndi mafuta azamasamba komanso zowonjezera pazakudya.
Dzinalo lolondola mkaka wokhala ndi "mkaka wopanda mkaka", pakhale palibe dzina lina. Komanso, zinthu zachilengedwe zimatulutsidwa zokha zitini, zopanda pulasitiki kapena chubu.
Maphikidwe apakatikati amkaka ophatikizidwa amaphatikiza mkaka, kirimu ndi shuga basi. Kukhalapo kwa zosakaniza zomaliza kumangopangidwa ndi shuga. Ndipo, titha kusiyanitsa njira zazikulu pakusankha mkaka wachilengedwe wopindika mkaka:
- mkaka ndi zonona zokha;
- chinthucho chimadzaza konkriti wolimbitsa;
- Mkaka wopindika umapangidwa molingana ndi GOST, osati molingana ndi malamulo ndi miyezo ina iliyonse;
- ali ndi fungo la mkaka;
- Mtundu wake ndi woyera kapena wachikasu pang'ono.
Nthawi zambiri, kuti apulumutse pa mkaka wokhala ndi mafuta ambiri, opanga amawonjezera mafuta am'masamba monga mafuta a mgwalangwa. Ndipo, zimakhudzanso thanzi la munthu.
Njira zophikira mkaka wokometsedwa ndizosavuta - muyenera kumwa mkaka wamafuta, womwe sunadulitsidwe mwa olekanitsidwa, ndikusintha gawo lamadzi kuchokera pomwe limasinthasintha.
Ndipo likukakamizidwa kuti mkaka wopindika umakhazikika mkaka.
Phindu la mkaka wokakamizidwa
Ngati kukonzekera kumagwiritsa ntchito maphikidwe enieni a mkaka wokakamira, ndiye kuti chinthu choterocho chili ndi phindu lapadera paumoyo wa anthu. Choyamba, chifukwa chakuti mkaka umakhazikika, ndiye kuti palinso zinthu zina zofunikira mmenemo.
Pogwiritsa ntchito supuni ziwiri za izi patsiku, munthu amalimbitsa kwambiri mafupa, mano ndi minofu. Mkaka wopingasa umathandizanso kuchira msanga mphamvu zolimbitsa thupi mukatha masewera. Izi zimathandizira kuwona, kugwira ntchito kwa ubongo ndikuwonjezera kukana kwa thupi kumatenda komanso mabakiteriya amtundu osiyanasiyana.
Ndi mkaka wopindika, calcium ndi potaziyamu zimalowa m'thupi laumunthu zochuluka. Kuphatikiza apo, malonda ali ndi zinthu zotsatirazi:
- Vitamini A
- Mavitamini a B;
- Vitamini C
- Vitamini D
- vitamini PP;
- selenium;
- phosphorous;
- chitsulo
- zinc;
- fluorine.
Zopatsa mphamvu zopatsa mphamvu 100 magalamu a mkaka wokhala ndi mchere wopanda shuga ndi 131 kcal.
Kuphika kunyumba
Maphikidwe apamwamba amkaka amatha kukhala ndi mkaka wonse. Chachikulu ndichakuti ndimafuta ndipo osakonzedwa mwalekanitsidwa. Zachilengedwe ndichinsinsi chakuchita bwino kwa chinthu chokoma.
Mfundo yakukonzekera ndi yosavuta, muyenera kungotulutsa madzi ambiri mkaka. Nthawi yomweyo, mkaka sophimbidwa, kuwotchera moto wochepa, kusuntha mosalekeza kwa maola osachepera awiri. Mwakutero, kaya mankhwalawo ali okonzeka kapena ayi, ndikosavuta kudziwa ngati ndikofunikira kuphika mkaka wowumitsidwa kuti ukhale wofunikira.
Ndi mkaka wofinya wotere, ndibwino kupaka zikondamoyo zopanda shuga zomwe zidzakhale kadzutsa koyamba.
Kwa anthu onenepa kwambiri, ndipo vuto lotereli limapezeka mwanjira zambiri za anthu ashuga amitundu iwiri, pali njira yophikira mkaka woluka ndi gelatin.
Zotsatira zotsatirazi zidzafunika:
- 0,5 l skim mkaka;
- stevia kapena mankhwala ena otayirira - kulawa;
- gelatin yomweyo - supuni ziwiri.
Sakanizani mkaka ndi zotsekemera ndikuyika moto, osaphimba poto ndi chivindikiro. Mkaka ukawiritsa, uusunthe, muchepetse kutentha ndi kuphimba. Simmer kwa 1 - 1.5 maola mpaka madzi atayamba kunenepa.
Sungunulani mwachangu gelatin ndi madzi ochepa, mulole kutupire. Pambuyo kuvala mbaula ndi kubweretsa kusasinthika homogeneous, kwinaku mosalekeza oyambitsa. Thirani mu mtsinje woonda kulowa mkaka wozizira. Ikani chithandizo cham'tsogolo mufiriji kwa maola osachepera asanu. Mkaka wopendekera wotere ungathe kuwonjezeredwa muzakudya zamafuta popanda shuga, kusiyanasiyana kwawo.
Kanemayo munkhaniyi amafotokoza momwe mungasankhire mkaka wokhala ndi mkaka wopanda pake.
