Lenti ndi chipangizo chomwe chimalimbikitsidwa kuti chizigwiritsidwa ntchito mu shuga. Mutha kugula mbewu za lalanje, zofiira ndi zobiriwira, zimakhala gawo lokoma la maphunziro oyamba ndi achiwiri.
Kuchokera ku lentils mutha kuphika msuzi, phala, saladi kapena casserole. Amaloledwa kudya zakudya zosaposa kawiri pa sabata, mulingo woyenera kwambiri magawo ndi 200 g. Mtengo wapadera wamalonda uli poti ma lentil ndi malo osungirako mavitamini ndi michere yambiri, mumakhala mafuta ochulukirapo, mafuta acid, komanso mapuloteni azamasamba.
Ngati mumagwiritsa ntchito mankhwalawa pafupipafupi, zimathandizira kuthana ndi magazi ambiri, limayendetsa kagayidwe kachakudya ka magazi, limathandizira magwiridwe antchito am'mimba. Mimbulu imakhala ndi phindu pakhungu, imathandizira kuchiritsa mabala, ming'alu ndi mabala, zimakhudza kugwira ntchito kwamanjenje.
Zakudya zowonda pang'ono zimapatsa kumverera kwakutali, zimapatsa thupi mphamvu, zimakumbidwa kwa nthawi yayitali ndipo zimatha kulowa mosavuta. Mndandanda wamtundu wa glycemic wopangidwa kuchokera 25 mpaka 41, chiwerengero chenicheni chimadalira mitundu ya lentils.
Migwirizano yamagwiritsidwe
Ndikofunika kuti odwala matenda ashuga asankhe nyemba zobiriwira zobiriwira, chimanga choterocho chimaphika mwachangu, osataya zinthu zofunikira nthawi ya kutentha. Nyemba zachikaso ndi zofiira zilibe chipolopolo ndipo ndiye chabwino kupangira sopo ndi mbatata zosenda, pafupifupi zimaphika pafupifupi mphindi 20-30.
Malenje obiriwira amakhala bwino ndi mphodza, amakhala mbale yabwino yakudya, tirigu samataya mawonekedwe, samatentha. Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri amathanso kudya mphodza zofiirira, zimakhala ndi kununkhira kopepuka, kuphika kopitilira mphindi 20, ndizoyenera kupanga msuzi, masamba sauté, casseroles.
Kuphika mbale mwachangu, mphodza ziyenera kumira m'madzi kwa maola atatu musanaphike. Phatikizani bwino mtengowo ndi kalulu wowiritsa, nkhuku, mpunga ndi ndiwo zamasamba.
Ndikofunikira kudziwa kuti nthawi zambiri saloledwa kudya nyemba, mphodza zomwe zimakhala ndi matenda amtundu wa 2 zingakhale zovulaza ngati wodwala:
- ali ndi zovuta pachimake matenda a genitourinary dongosolo;
- anapeza hemorrhoids, matenda ena a rectum (kutupa etiology);
- akudwala gouty nyamakazi, matenda amitsempha ndi matenda ena a minofu yam'mimba;
- ali ndi vuto la kuchepa kwa zinthu, vitamini.
Komanso, simungagwiritse ntchito mankhwalawa chifukwa cha zovuta ndi khungu.
Maphikidwe a Lentil
Porridge
Mutha kuphika chimanga chokoma kuchokera ku mbewu, chifukwa muyenera kutenga 200 g wa mphodza, karoti imodzi, anyezi, lita imodzi ya madzi oyeretsedwa, zitsamba, adyo ndi tsabola kuti mulawe. Mphesa zimayenera kuyamba kunyowa m'madzi ozizira, kenako ndikuthira madzi ndikuphira kwa mphindi 20.
Pambuyo pake, kaloti akanadulidwa amawonjezeredwa poto (kuphika kwa mphindi 20), anyezi wosankhidwa ndi tsabola (kuphika kwa mphindi 10). Mbaleyo ikakonzeka, imakonkhedwa ndi adyo wosankhidwa ndi zitsamba.
Mbatata zosenda
Anthu odwala matenda ashuga angakonde mafuta ophikira a lenti ophika mu Greek. Kwa mbale, mitundu yachikasu ndi yofiira ya chimanga imasankhidwa, imatengedwa galasi limodzi, yophika mpaka yokonzeka, yoponderezedwa ndi blender mpaka misa yambiri (nthawi zambiri misa imaphwanyidwa kawiri). Pambuyo pake, mu mphodza za shuga, muyenera kuwonjezera adyo pang'ono, mchere, tsabola wakuda kuti mulawe, supuni ya mandimu, mafuta a masamba.
Zakudya Chowder
Pakudula, mphodza zimayenera kuyamba kuzilowetsedwa m'madzi ozizira muyezo umodzi kapena iwiri, ndiye kuti zimawiritsa pamoto wochepa. Supuni ya tiyi wamasamba amatsanuliridwa mu poto wopanda ndodo, wodutsa:
- nyama yoyera ya nkhuku;
- anyezi;
- muzu udzu;
- kaloti.
Akakonzeka, onjezerani supuni zingapo za phwetekere, phala losakaniza ndi masamba ndi nyama. Mbaleyi iyenera kuthiridwa mchere, wokometsedwa ndi tsabola, wosankidwa wa parsley. Kudya ma lenile mwanjira iyi ndikofunikira pakatha mphindi 15, mphodza uyenera kupukusidwa.
Saladi
Ma lentili ofiira ndi abwino chifukwa cha mbale, amafunikira kuthiridwa ndi madzi 1 mpaka 2 ndikuphika kwa mphindi 20 (pamwamba pa moto wochepa). Pakadali pano, anyezi m'modzi ayenera kudulidwa m'mphete zakati, phwetekere imayenera kudulidwa. Mu mbale yayikulu:
- ikani adyo wosenda, anyezi;
- okolere ndi mchere pang'ono, tsabola wakuda;
- onjezani supuni ziwiri za viniga ya apulo;
- marita kwa theka la ora.
Pakatha mphindi 30, mbewuzo zimakhazikika, zimawonjezedwa ndi tomato, masamba osankhidwa, supuni ya mafuta a masamba imathiridwa.
Ma loni omwe ali ndi matenda ashuga pamtunduwu adzakhutitsa thupi ndi mavitamini ndi mchere.
Maphikidwe ena
Odwala amatha kupanga msuzi wokoma, amatenga nyemba 200 g za iwo, kuchuluka kwa nyama ya kalulu, 150 g ya mbatata ndi kaloti, 50 g wa leek, 500 ml ya msuzi wa masamba, supuni ya kirimu wowawasa, mafuta pang'ono a masamba ndi zonunkhira kuti azilawa.
Zigawo zonse ziyenera kudulidwa mu cubes ofanana, kenako ndikuyika msuzi, kuphika kwa mphindi 45. Pakadali pano, nyamayo iyenera kukhala yamchere, tsabola ndi mwachangu mu poto wokhala wopanda zomata. Ngati kalulu wokazinga mu mafuta a mpendadzuwa, mndandanda wake wa glycemic umatuluka nthawi yomweyo.
Nyama ikakonzeka, imadulidwadulidwa, kuikamo msuzi, kuwira kwa mphindi zingapo. Mbale yotsirizidwa imaphikidwa ndi masamba a thyme, zitsamba zina, kirimu wowonda wopanda mafuta.
Ngati munthu wapezeka ndi matenda a shuga komanso kuti ali ndi vuto la insulin, amalangizidwa kuti azimwa mankhwala amowa nthawi zonse. Awa ndi mankhwala achilengedwe:
- kumabweretsa zodziwika bwino shuga ziwonetsero;
- amathandizira kuyendetsa kagayidwe kachakudya njira;
- imathandizira kugwira ntchito kwa kapamba;
- zimakhudza bwino ntchito ya chimbudzi.
Kuti mukonzekere bwino, muyenera kutenga supuni ya mapesi osankhidwa a mphodza, kutsanulira zinthu ndi kapu ya madzi otentha, kusiya kwa ola limodzi. Pambuyo pake, kulowetsedwa kumasefedwa, kutengedwa katatu patsiku (nthawi imodzi iwo amamwa supuni ya malonda) asanadye. Pali maphikidwe ena a ma tinctures, zambiri zitha kupezeka kuchokera kwa endocrinologist.
Makina okhala ndi masamba
Nyemba zimakwaniritsa kukoma kwa masamba, chifukwa chake odwala matenda a shuga ayenera kuyesa kudya ichi. Pakuwona ngati nkotheka kudya zamasamba komanso kuchuluka kwake, muyenera kuyang'ana patsamba lathu. Pali tebulo lapadera momwe mndandanda wamatumbo a glycemic ndi zolemba zawo zopatsa mphamvu zimalembetsedwera.
Pa Chinsinsi, muyenera kutenga:
- 200 g nyemba;
- Tomato
- msuzi wamasamba;
- tsabola wa belu;
- anyezi;
- kaloti.
Mudzafunikanso zovala zingapo za adyo, marjoram, zonunkhira (zololedwa kwa shuga).
Choyamba, yikani poto, anyezi wa soseti, kaloti, akayamba kuwonekera, onjezerani masamba otsalawo kwa iwo. Kenako malenti a odwala matenda ashuga amatumizidwa ku poto, ziwiyazo zimathiridwa ndi 300 ml ya madzi oyera ndikubwera kwa chithupsa, zonunkhira zimawonjezeredwa.
Chodabwitsa chakudyacho ndikuti pambuyo kuwonjezera ma lent chimaphikidwa pamoto wawung'ono kwa maola ena 6, oyambitsa zina. Viniga ndi mafuta a masamba amathira mu mbale yomalizidwa.
Chifukwa chake, ma lenile amathanso kukhala chakudya chabwino cha matenda ashuga amtundu wa 2. Nyemba zimakoma kwambiri, kaya ndi chophika chophika kapena chophika. Ngati mphodza zimadyedwa pafupipafupi, wodwalayo sangasokonezedwe ndi matenda otsegula m'mimba. Kanema yemwe ali munkhaniyi akufotokozerani zomwe mungachite ndi mphodza.
