Mtundu wachiwiri wa matenda ashuga a mellitus, zakudya zosankhidwa bwino zimatsimikizira kuti matendawa samalowa mwa mtundu womwe amadalira insulin. Ndi mtundu woyamba, zimathandiza munthu kuwongolera shuga wamagazi ndikuchepetsa kuchuluka kwa insulin.
Kuphika kwa odwala matenda ashuga a mtundu wa 2 kumachitika malinga ndi malamulo angapo. Zimaphatikizapo chithandizo chapadera cha kutentha ndi kugwiritsa ntchito zinthu zomwe zili ndi index yotsika ya glycemic (GI) komanso zowonjezera kalori.
Pansi pazosankhidwa maphikidwe a odwala matenda ashuga, opangidwa ndi zinthu zoperewera GI. Malangizo ambiri amaperekedwa pazomwe ziyenera kukhala zakudya za anthu odwala matenda ashuga.
Glycemic Product Index
GI ndi chisonyezo cha digito cha zotsatira zamalonda azakudya chitatha kugwiritsa ntchito misempha ya magazi. Kutsitsa chakudya, kumakhala kotetezeka kwa odwala. Koma pali zinthu zingapo zomwe zimakhala ndi mayunitsi 0.
Chiwopsezo chochepa chotere sichitanthauza kuti akuyembekezera patebulo la anthu odwala matenda ashuga. Muyenera kuyang'anira chidwi cha zopatsa mphamvu komanso kupezeka kwa cholesterol yoyipa m'zakudya, zomwe zimakhudza mitsempha yamagazi ya munthu. Mwachitsanzo, GI yamafuta idzakhala mayunitsi 0, koma zopatsa mphamvu zake zopatsa mphamvu ndi cholesterol zimapangitsa kuti zoterezi ndizoletsedwa.
GI mu zipatso imachulukanso ndikusintha kosasinthika, chifukwa ndi mankhwalawa, fayilo imatayika, yomwe imayambitsa kufalikira kwa shuga m'magazi. Chifukwa chake zakudya za anthu odwala matenda ashuga sizimaphatikizapo zakumwa za zipatso pamenyu.
GI imagawidwa m'magulu atatu:
- mpaka 50 PIECES - otsika;
- 50 - 70 PIECES - sing'anga;
- Mayunitsi 70 ndi pamwambapa - okwezeka.
Mu shuga mellitus amtundu uliwonse, chakudyacho chimakhala ndi zakudya zomwe zili ndi GI yochepa, ndipo pokhapokha, kangapo pamlungu, mutha kuphatikiza mu chakudya chamagulu ndi GI yamagulu 50 - 70.
Malamulo Ophika
Odwala ambiri omwe ali ndi matenda okoma ali ndi matenda ochulukirapo chifukwa chosokoneza dongosolo la endocrine lonse. Chifukwa chake, kudya mokwanira komanso kudya zakudya zabwino sizothandiza kuti shuga azingokhala, komanso kukhazikitsa ntchito ya thupi lonse.
Zakudya zonse siziyenera kuchitika mopitirira muyeso kuti musachulukitse katundu pa impso. Kugwiritsa ntchito mafuta a masamba kuyenera kuchepetsedwa. Pozimitsa, madzi amatha kuwonjezeredwa kuti muchepetse mafuta omwe amagwiritsidwa ntchito.
Mwambiri, njira zolondola zophikira zakudya zimangosunga cholozera cha mankhwala osasinthika, komanso kusunga zakudya zambiri muzakudya.
Njira zovomerezeka zotentha:
- chithupsa;
- kwa okwatirana;
- mu microwave;
- pa grill;
- mu uvuni;
- ophika pang'onopang'ono, kupatula njira ya "kukazinga";
- mphodza, makamaka mu sucepan yocheperako mafuta a masamba.
Chonde onani zotsatirazi zamasamba ena. Chifukwa chake, kaloti watsopano amakhala ndi chizindikiro cha mayunitsi 35, amatha kuwonjezeredwa ku saladi. Koma mwanjira yophika, index imakwera mpaka 85 PIECES, zomwe zimapangitsa kuti masamba azikhala osavomerezeka pagome la anthu odwala matenda ashuga.
Anthu ambiri sangayerekeze kudya kwawo kwa tsiku ndi tsiku popanda mbatata. Koma GI yake yapamwamba imapangitsa kuti malonda oterowo akhale "owopsa." Kuti muchepetse chizindikirocho pang'ono, mbatata zimakhazikika, ndikuziika m'magulu akuluakulu ndikuziyika m'madzi ozizira usiku. Kotero wowuma owonjezera amatuluka mumachubu ndipo izi zimachepetsa GI pang'ono.
Ndi zoletsedwa kubweretsa masamba awiri pamwambapa kuti akhale okhazikika. Mokulira ma cubes, amatsitsa GI.
Mu shuga mellitus, wodwalayo ayenera kupatula zakudya zina zomwe sizingokulitsa shuga m'magazi, komanso kukhala ndi glycemia. Chifukwa chake, pansi pa chiletso:
- batala;
- margarine;
- nyama zamafuta ndi nsomba;
- wowawasa zonona;
- maswiti, shuga, chokoleti;
- kuphika, kupatula zomwe zimapangidwa ndi rye, oat kapena ufa wa buckwheat, mu kuchuluka kwa magalamu 30 patsiku;
- soseji, soseji, nkhumba yophika;
- mpunga woyera, semolina;
- Zakudya zilizonse za mbatata - mbatata zosenda, tchipisi, ma frie achi french;
- misuzi ya zipatso, zakumwa za shuga.
Zakudya za matenda ashuga ndizosiyanasiyana, chifukwa mndandanda wazinthu zololedwa ndizambiri. Chachikulu ndikuphunzira momwe mungaphatikizire muzakudya zabwino.
Saladi
Ma saladi a shuga amatha kudyedwa nthawi iliyonse chakudya - kadzutsa, nkhomaliro, chakudya chamadzulo kapena chakudya chamadzulo. Amapangidwa kuchokera ku masamba, zipatso, nyama ndi nsomba zam'madzi. Kwenikweni, nsomba zam'madzi zimakhala ndi GI yotsika, chifukwa chake amapanga zakudya zambiri zamphwando.
Masaladi azipatso amalimbikitsidwa osaposa magalamu 200 patsiku ndipo makamaka m'mawa. Zochita zolimbitsa thupi zamunthu zimathandizira kuthira shuga m'zipatso zomwe zimalandiridwa m'magazi. Ndikofunika kuphika musanazigwiritse ntchito nthawi yomweyo, chifukwa zipatso sizikukoka ndipo musataye katundu wake wopindulitsa.
Zipatso ndi zipatso zimasankhidwa malinga ndi zomwe mumakonda pa zokonda zanu, zomwe zimadulidwa m'matumba akuluakulu ndikukhazikitsidwa ndi 100 ml ya kefir kapena yogurt yopanda. Mutha kuwapatsa m'njira yosangalatsa. Mwachitsanzo, zokongoletsa ndi nthambi za mandimu.
Zipatso ndi zipatso za masaladi a zipatso, okhala ndi mlozo wotsika:
- currants akuda ndi ofiira;
- mitundu yonse ya zipatso za malalanje - mandimu, lalanje, mandarin, pomelo, mphesa;
- maapulo, ndipo simuyenera kusankha wowawasa, aliyense ali ndi GI yomweyo;
- mapeyala
- Strawberry
- rasipiberi;
- Apurikoti
- jamu;
- zipatso zamtchire;
- nectarine ndi mapichesi.
Pansipa pamakhala maphikidwe ovuta kwambiri olimbitsa thupi omwe amayendera bwino ngakhale tebulo lokondwerera.
Kabichi ili ndi mavitamini ndi michere yambiri yofunikira osati odwala matenda ashuga okha, komanso anthu athanzi. Ichi ndichifukwa chake lili mbali ya omwe amapezeka mu maphikidwe azakudya. Mmenemo mumatha kuphika saladi wokoma mtima, womwe umadzakhala mbale yodzaza, ndiye kuti, ngakhale nyama yophika kapena mbale yotsogola siyenera kudyetsedwa.
Malonda otere adzafunika:
- kabichi wofiira - 400 magalamu;
- tsabola awiri;
- chiwindi cha nkhuku - 300 magalamu;
- nyemba zofiira zophika - magalamu 150;
- mafuta a azitona - supuni 1.5;
- yogurt yopanda thunzi - 200 ml.
Mafuta a azitona adzafunika pakuvala zovala za saladi. Kuti muimveke zonunkhira, mutha kuthira mafuta pamafuta ndi zonunkhira. Thyme, adyo kapena tsabola wazaka. Ikani zitsamba mu chidebe chagalasi ndikuthira mafuta, ikani botolo pamalo a mdima kwa maola 12.
Dulani chiwindi kukhala ma cubes, tsabola m'mphepete, kuwaza kabichi. Phatikizani zosakaniza zonse ndi nyengo ndi batala ndi yogati, mchere kuti mulawe.
Saladi yam'madzi idzakhala kadzutsa kapena chakudya chamadzulo chokwanira. Muli ndi mapuloteni osavuta kudya omwe amafunikira odwala matenda ashuga tsiku lililonse. Zotsatira zotsatirazi zidzafunika:
- squid - 2 zidutswa;
- nkhaka imodzi yatsopano;
- gulu la anyezi wobiriwira;
- mazira awiri owiritsa;
- nthambi zingapo za katsabola;
- shrimp - 5 zidutswa;
- mchere kulawa.
Muzimutsuka nyamayi ndi malo m'madzi otentha amchere, simmer osaposa mphindi zitatu, apo ayi zimakhala zovuta. Dulani mazira ndi nkhaka m'magulu akuluakulu, squid kukhala n'kupanga, kuwaza anyezi bwino. Sakanizani zosakaniza zonse, mchere kuti mulawe.
Nyengani saladiyo ndi yogurt yopanda mafuta kapena tchizi chokoleti chokhala ndi mafuta a 0.1%, mwachitsanzo, TM "Village House". Pokonzekera saladiyu, mutha kugwiritsa ntchito osati squid zokha, komanso malo ogulitsa nyanja, shrimp ndi mussels.
Ikani saladiyo m'mbale, kongoletsani mbaleyo ndi masamba osawoneka bwino ndi zitsamba za katsabola.
Nyama ndi nsomba mbale
Zakudya zamafuta ndi nsomba ndi gawo losagwirizana ndi chakudya chamasana komanso chakudya chamadzulo. Pali maphikidwe ambiri a mbale zoterezi, koma onse ayenera kukhala okonzeka kuchokera ku nyama ndi nsomba zochepa. Khungu ndi zotsalira zamafuta zimachotsedwa kwa iwo.
Offal amathanso kukhala pagome la anthu odwala matenda ashuga. Koma mkaka wa caviar ndi nsomba suletsedwa kwa anthu odwala matenda ashuga, chifukwa umapatsa katundu wowonjezera pa kapamba.
Zakudya zabwino za anthu odwala matenda ashuga sizipatula mbale monga masamba a nyama. Ingochotsa mpunga woyera ndi bulauni. Mpunga Woyera umakhala ndi GI yayikulu, koma kwa mpunga wa bulauni idzakhala 50 PESCES. Mukakonzekera, ziyenera kudziwika kuti muyenera kuphika mpunga wa bulauni kwa mphindi 45 - 55. Mwa kukoma, siyotsika pang'ono ndi mpunga woyera.
Zofunikira pa Meatball:
- mpunga wobiriwira wa bulauni - magalamu 150;
- fillet ya nkhuku - 200 magalamu;
- anyezi - 1 pc .;
- msuzi wa phwetekere ndi zamkati - 150 ml;
- madzi oyeretsedwa - 50 ml;
- katsabola ndi parsley - gulu limodzi;
- mafuta a masamba - supuni 1;
- mchere, pansi wakuda tsabola - kulawa.
Kuti tichotse nkhuku yotsalira yamafuta, limodzi ndi anyezi kuti tidutse chopukusira nyama. Sakanizani nyama yoboola ndi mpunga wamafuta, mchere ndi tsabola, kupanga masamba. Thirani mafuta mumasamba mu poto ndikugawa pansi. Ikani ma meatballs, kutsanulira mu chisakanizo chosakanizira cha phwetekere ndi madzi.
Simmer pansi pa chivindikiro mpaka kuphika, pafupifupi mphindi 45. Finyani mbale yotsirizika ndi zitsamba zosenda bwino. Zomata zoterezi ndizothandiza kwa akulu ndi ana omwe.
Mapuloteni opangidwa ndi nsomba amalowetsedwa bwino ndi thupi. Zakudya zam'madzi zamagulu a odwala matenda ashuga ayenera kupezeka katatu. Koma musakhale akhama kwambiri ndi nsomba zam'nyanja. Chilichonse chimafunikira muyeso.
Chofufumitsa chophika chimaphika zonse ziwiri, chaphika ndi poto. Ngati mungaganize zogwiritsa ntchito njira yachiwiri yophikira, ndibwino kuti musunthire ndi poto wa Teflon kuti mupewe kugwiritsa ntchito mafuta a masamba. Kapena mwachangu patties pansi pa chivindikiro, ndi kuwonjezera kwa madzi.
Zosakaniza
- mitembo iwiri ya pollock kapena hake;
- 75 ml ya mkaka;
- magawo atatu a mkate wa rye;
- anyezi yaying'ono;
- mchere, tsabola wakuda pansi kuti mulawe.
Sendani nsomba kuchokera m'mafupa ndi zikopa, kudumphadumpha pamodzi ndi anyezi ndi mkate womwe umasambitsidwa m'madzi kudzera chopukusira nyama. Mutha kugwiritsa ntchito blender, kotero cutlets imakhala yofewa.
Thirani mkaka mu minced nyama, mchere ndi tsabola, kusenda kusasinthika. Ngati ndi kotheka, amaundana ndi gawo la cutlets.
Mutha kupanga masoseji okhala ndi nyama. Zachidziwikire, kukoma kwawo ndikosiyana ndi masoseji ogulitsa, chifukwa alibe zonunkhira za kukoma ndi zokometsera zosiyanasiyana. Zakudya izi ndizoyenera ana ang'ono.
Zosakaniza
- nkhuku yopanda khungu - magalamu 200;
- zovala zingapo za adyo;
- mkaka - 80 ml;
- mchere, tsabola wakuda pansi kuti mulawe.
Pogaya fillet ya nkhuku mu blender, onjezerani mchere ndi tsabola. Kusakaniza mkaka ndi adyo, adyo akudutsa pamalonda, kutsanulira mkaka ndi whisk kachiwiri ndi blender. Chotsatira, muyenera kudula filimuyo yomata kukhala zidutswa za makona anayi ndikuyika nyama yoboola. Pindani mu mawonekedwe a soseji ndipo mangani zolimba m'mbali.
Sungani masoseji opangira tokha mu mufiriji. Amatha kuwiritsa m'madzi, kapena mwachangu mu poto.
Zakudya zamasamba
Masamba ndiye theka la zakudya za munthu wodwala matenda ashuga. Mwa izi, sikuti saladi ndi msuzi wokha omwe adakonzedwa, komanso mbale zazikulu. Zamasamba ambiri amakhala ndi GI yotsika; kusankhidwa kwawo ndikwakulirapo, amakulolani kuphika zakudya zosiyanasiyana.
Mutha kusiyanitsa kukoma kwa ndiwo zamasamba pogwiritsa ntchito masamba, pafupifupi onse ali ndi GI mpaka magawo 10. Mwachitsanzo, parsley, katsabola, basil, sipinachi, ndi zina zambiri.
Zakudya zamasamba - nyama yabwino kwambiri. Amapangidwa kuchokera masamba azaka. Chachikulu ndichakuti muziganizira kukonzekera kwanu kwazomwe mukugwiritsa ntchito. Tiyerekeze kuti adyo siwokhala ndi anyezi, chifukwa nthawi yophika adyo ndi mphindi zochepa chabe.
Masamba a GI otsika:
- mitundu yonse ya kabichi - yoyera, yofiyira, ya broccoli, kolifulawa;
- anyezi;
- biringanya;
- squash;
- nandolo mu mtundu uliwonse, kupatula zam'chitini;
- nyemba zoyera, zofiira ndi zobiriwira;
- tsabola wowawa ndi wokoma;
- Phwetekere
- adyo
- mphodza.
Kukonzekera chakudya chamasamba a mitundu yachiwiri ya odwala matenda ashuga pamitundu iyi:
- broccoli - magalamu 150;
- kolifulawa - magalamu 150;
- tomato awiri ang'ono;
- anyezi umodzi;
- nyemba zobiriwira - magalamu 150;
- biringanya limodzi;
- mafuta a masamba - supuni 1;
- nthambi zingapo za katsabola ndi parsley;
- mchere, pansi wakuda tsabola - kulawa.
Tomato ayenera peeled. Kuti muchite izi, kutsanulira madzi otentha pamwamba pawo, kenako ndikuwamwetsa m'madzi ozizira - kotero peel yake imayamba kumveka. Sulutsani broccoli ndi kolifulawa mu inflorescences. Ngati zili zazikulu, dulani pakati.
Sendani biringanya, kudula mu cubes ndi malo poto ndi masamba masamba, kutsanulira nyemba zobiriwira. Ngati mumagwiritsa ntchito nyemba zouma, ndiye kuti musanaphike, muyenera kuthira mchere ndi madzi otentha ndikuyika mu colander kuti madzi agalasi.
Stew masamba pansi pa chivindikiro kwa mphindi 10. Mukatha mchere ndi tsabola, thirani madzi kuti theka lizikalirana ndi mphodza. Onjezani broccoli, kolifulawa, anyezi m'mphete zokhala theka ndi tomato. Wiritsani chofunda pamoto wochepa kwa mphindi 10 mpaka 15. Finyani mbale yotsirizika ndi zitsamba zosenda bwino.
Anthu ambiri amadziwa za phindu la maungu, koma kodi ndizotheka kuwonjezera ku mphodza ndi mbale zina za matenda ashuga? Kutengera kuti GI ya dzungu pambuyo pakupisa kutentha ifika pa 75 PIERES, izi zimamuyesa ngati "wowopsa".
Koma zabwino za masamba sizingapangidwenso ndi zinthu zina, chifukwa chake madokotala nthawi zina amalola kupezeka kwake pagome la anthu odwala matenda ashuga. Ndikofunika kukumbukira kuti maphikidwe onse a maungu a anthu ashuga sayenera kukhala ndi zakudya zina zomwe zili ndi GI yayikulu. Popeza dzungu limatha kupangitsa kuchuluka kwa shuga m'magazi.
Kanemayo munkhaniyi akuwonetsa njira ya maswiti a shuga.
