Odwala a shuga amayenera kuwunika zakudya zawo tsiku lililonse, kuti asayambitse kuchuluka kwa shuga m'magazi. Mtundu wachiwiri wa matenda ashuga, iyi ndiye chithandizo chachikulu chomwe chimalepheretsa kusintha kwa matendawa kukhala mtundu wodalira insulin.
Kusankha kwazinthu mukukonzekera menyu kuyenera kusankhidwa molingana ndi index ya glycemic (GI) ndi zopatsa mphamvu. Inde, matenda a shuga nthawi zambiri amakhala ndi kunenepa kwambiri. Mndandanda wazakudya zololedwa ndizambiri, zomwe zimakupatsani kuphika mbale zambiri.
Pansipa tikambirana za maphikidwe a pizza omwe ali otetezeka ku matenda "okoma". Tanthauzo la GI limaperekedwa ndipo, pamaziko ake, zinthu zophikira zimasankhidwa.
Zogulitsa PI za GI
GI ndi chisonyezo cha kuchuluka komwe glucose amalowera m'magazi atatha kudya chinthu china. Kutsika ndende, kwabwino kwa odwala matenda ashuga. Chakudya chachikulu chimapangidwa kuchokera ku zakudya zomwe zili ndi GI yotsika - mpaka 50 mayunitsi. Chakudya chokhala ndi mayunitsi 50 - 70 amaloledwa kangapo pa sabata ngati kupatula.
High GI (kuyambira 70 PIECES) imatha kupangitsa matenda a hyperglycemia komanso kukulitsa matendawa. Kuphatikiza pa chisonyezo chotsika, munthu sayenera kuyiwala za zakudya zopatsa mphamvu. Zakudya zotere zimabweretsa osati kunenepa kwambiri, komanso mapangidwe a cholesterol plaques.
Suzi zambiri zimakhala ndi index yotsika, koma ndizapamwamba kwambiri. Kukhalapo kwawo mu pizza kuyenera kukhala kochepa. Ndikwabwino kuphika mtanda posakaniza ufa wamba wa tirigu ndi chimanga kuti muchepetse mkate wamafuta.
Podzazitsa pitsa ya matenda ashuga, mutha kugwiritsa ntchito masamba awa:
- Phwetekere
- tsabola wa belu;
- anyezi;
- maolivi;
- azitona
- zukini;
- bowa wa mitundu iliyonse;
- nkhaka zosemedwa.
Otsatirawa amaloledwa ku nyama ndi nsomba zam'nyanja:
- nyama yankhuku;
- nkhuku;
- mamisili;
- nyanja yamadzulo;
- shrimp.
Nyama iyenera kusankhidwa mitundu yamafuta ochepa, ndikuchotsa mafuta otsalira ndi zikopa. Mulibe zinthu zopindulitsa zilizonse, koma cholesterol yoyipa yokha.
Ufa wake uyenera kukonzedwa ndikusakaniza ufa wa tirigu ndi ufa, womwe uli ndi index yotsika. Mu ufa wa tirigu, GI ndi 85 PIECES, mwa mitundu ina chizindikiro ichi sichochepa:
- ufa wa buckwheat - 50 PISCES;
- rye ufa - mayunitsi 45;
- ufa wa chickpea - 35 mayunitsi.
Osawopa kusintha kukoma kwa pizza ndi zitsamba, ili ndi GI yochepa - parsley, katsabola, oregano, basil.
Pitsa waku Italy
Pitsa waku Italiya wa odwala matenda ashuga a mtundu 2 amaphatikizanso kugwiritsa ntchito tirigu, komanso flaxseed, komanso chimanga, wokhala ndi mavitamini ndi michere yambiri. Mtanda ungagwiritsidwe ntchito pokonza pizza iliyonse, kusintha kudzazidwa.
Pa mayeso muyenera kusakaniza zosakaniza zonse: magalamu 150 a ufa wa tirigu, magalamu 50 a flaxseed ndi chimanga. Pambuyo kuwonjezera theka la supuni ya yisiti youma, uzitsine mchere ndi 120 ml ya madzi ofunda.
Kanda mtanda, ikani mbale yofukizika ndi mafuta a masamba ndikusiya pamalo otentha kwa maola angapo mpaka ivute.
Mukaphika mtanda, muzikanda kangapo ndikugudubuza pansi pa mbale yophika. Pofuna kudzaza muyenera:
- Msuzi wa Salsa - 100 ml;
- basil - nthambi imodzi;
- nkhuku yophika - magalamu 150;
- tsabola m'modzi
- tomato awiri;
- tchizi chamafuta ochepa - 100 magalamu.
Ikani mtanda mumphika wophika. Iyenera kuthiridwa mafuta a masamba ndikuwazidwa ufa. Kuphika mu preheated mpaka 220 C uvuni kwa mphindi 5. Ndikofunikira kuti kekeyo ikhale yofiirira.
Kenako mafuta mafuta makeke ndi msuzi, ikani zodzaza: nkhuku yoyamba, mphete zamtundu, mphete, kuwaza ndi tchizi, grated pa grater yabwino. Kuphika kwa mphindi 6 mpaka 8 mpaka tchizi isungunuke.
Finyani mafuta osenda bwino mu pitsa yomalizira.
Pitsa tacos
Chofufumitsa makeke, tchizi chomwe chatchulidwa pamwambapa chimagwiritsidwa ntchito, kapena zofufumitsa za tirigu zisanapangidwe zimagulidwa pasitolo. Kuku imaloledwa kulowedwa ndi nyama yaku turkey kwa odwala matenda ashuga, omwe amakhalanso ndi GI yotsika.
Masamba a saladi ndi tomato omwe amagwiritsidwa ntchito kuti azikongoletsa kuphika uku. Koma mutha kuchita popanda iwo - ndi nkhani ya zomwe mumakonda.
Ndikwabwino kugwiritsa ntchito pitsa m'mawa woyamba, kuti mafuta omwe amapezeka kuchokera ku ufa wa tirigu akhozidwe mosavuta. Zonsezi zimachitika chifukwa cha zolimbitsa thupi, zomwe zimachitika theka loyamba la tsiku.
Zofunikira zotsatirazi ndizofunikira kuti apange tacos pizza:
- keke imodzi yogulitsa pizza
- 200 magalamu a nyama yophika (nkhuku kapena nkhuku);
- 50 ml msuzi wa Salsa;
- kapu imodzi ya tchizi cha Cheddar;
- champignons osankhidwa - 100 magalamu;
- 0,5 chikho akanadulidwa letesi;
- 0,5 chikho chosemedwa ndi chitumbuwa.
Mu uvuni wamkati wamadzi mpaka 2000 C, ikani keke. Fomu liyenera kuphimbidwa ndi zikopa, kapena kudzoza ndi mafuta a masamba ndikuwazidwa ufa. Kuphika pafupifupi mphindi zisanu, mpaka bulauni lagolide.
Dulani nyama mzidutswa yaying'ono ndikusakaniza ndi msuzi. Valani keke yophika, kudula bowa pamwamba ndi kuwaza ndi tchizi yophika. Tumizani mbale yam'tsogolo ku uvuni. Kuphika pafupifupi mphindi 4, mpaka tchizi isungunuke.
Dulani pizza m'magawo ndikukongoletsa ndi letesi ndi tomato.
Malangizo onse
Pizza imatha kuphatikizidwa m'zakudya za wodwalayo osayiwala za mfundo zopatsa thanzi mu shuga zomwe zimapangitsa kuti shuga azikhala ndi shuga.
Zakudya ziyenera kukhala zazing'ono komanso zazing'ono, pafupipafupi 5-6 patsiku, makamaka nthawi zonse. Sizoletsedwa kufa ndi njala komanso kudya kwambiri. Ndi kumva kwamphamvu kwa njala, akamwe zoziziritsa kukhosi amaloledwa - saladi wa masamba, kapena kapu ya mkaka wothira mkaka.
M'pofunikanso kuthana ndi zolimbitsa thupi zolimbitsa thupi, zomwe cholinga chake ndi kuthana ndi shuga wambiri. Masewera otsatirawa ndi oyenera:
- kusambira
- Kuyenda
- kuthamanga;
- Yoga
- kuyendetsa njinga
- Kuyenda kwa Nordic.
Zakudya zamankhwala zomwe zimagwirizanitsidwa ndi masewera olimbitsa thupi zimachepetsa mawonetseredwe a shuga ndikuchepetsa matendawa.
Kanemayo munkhaniyi akuwonetsa njira yophikira chakudya.
