Mtundu wachiwiri wa matenda ashuga, chithandizo chachikulu chimakhala ndi zakudya, ndiye kuti, zakudya zapadera. Malonda osankhidwa bwino sangakhudze kuchuluka kwa shuga m'magazi, potero kusintha mawonekedwe a wodwalayo.
The endocrinologist imapereka chidziwitso pazakudya, koma wodwalayo payekha ayenera kuphunzira mfundo zofunika posankha zinthu. Choyimira chachikulu ndi index ya glycemic (GI). Zakudya za anthu odwala matenda ashuga ziyenera kuphatikizapo zamasamba, zipatso, zopangidwa ndi nyama ndi chimanga. Kusankha kwa phala kuyenera kubwera kwa chisamaliro chapadera, chifukwa ena amakhala ndi GI yayikulu ndipo ali ndi magawo ambiri a mkate (XE), ndipo kudya kwawo kumakhala kochepa chifukwa cha matenda amtundu uliwonse.
Pansi pazowonedwa - ndikotheka kudya zipsera za chimanga ndi matenda a shuga a 2, GI yake ndi chiyani komanso magawo angati a mkate. Anapatsidwanso malingaliro pokonzekera bwino.
Index ya Glycemic of Corn Porridge
Mankhwala othandizira pakudya amatengera zinthu zomwe zili ndi GI yotsika komanso zochepa zamagulu a mkate. GI ndi chisonyezero cha zotsatira za chinthu china chazakudya chitatha kugwiritsa ntchito misempha ya magazi.
Kwa odwala matenda ashuga, Zizindikiro zovomerezeka zimakhala mpaka 50 PIERES - zakudya zazikulu zimapangidwa kuchokera kwa iwo, chakudya chomwe chimakhala ndi index chovomerezeka chimavomerezeka kangapo pa sabata, koma GI yapamwamba ndi yoletsedwa. Ngati mumagwiritsa ntchito zakudya zomwe zili ndi cholozera chokwanira - zimatha kuyambitsa matenda a hyperglycemia kapena kusintha kwa matenda a shuga 2 kukhala mtundu wodalira insulin.
Kusasinthika kwa mbale yotsirizidwa kumakhudza kuwonjezeka kwa GI ya chimanga - kukhazikika kwa phala, kukwera kwake GI. Sizoletsedwa kuwonjezera batala ndi margarine ku phala;
Kuchulukitsa kwa GI:
- mpaka 50 PIECES - zogulitsa zakudya zazikulu;
- 50 - 70 PIERES - zakudya nthawi zina zimatha kuphatikizidwa muzakudya;
- kuchokera ku 70 PIECES - chakudya chotere chimatha kuyambitsa hyperglycemia.
Porridge Otsika:
- barele wa ngale;
- zitsamba;
- mpunga wa bulauni;
- oatmeal;
- balere wogulira.
Ma grits a chimanga ali ndi GI yamagulu 80, omwe amayika phindu lake mu shuga ndikukayika kwambiri. Inde, phala yotereyi ndi yothandiza kwambiri, chifukwa imakhala ndi mavitamini ndi michere yambiri.
Phula la chimanga cha shuga limatha kuphatikizidwa ndi zakudya, koma osapitirira kamodzi pa sabata.
Pindulani
Chimanga m'maiko ambiri chimawonedwa ngati vuto la matenda osiyanasiyana. Zonsezi zimachitika chifukwa cha kukhalapo kwa mitundu yosiyanasiyana ya mavitamini ndi michere ndi micro yambiri mkati mwake. Monga mankhwala ochiritsira odwala matenda ashuga, ndimapereka mankhwala osokoneza bongo, omwe amatha kudya shuga m'mwezi umodzi.
Chimbalangondo ichi chapeza GI yapamwamba kwambiri chifukwa cha kuchuluka kwa chakudya chomanga thupi mosavuta. Ngakhale zili ndi zopatsa mphamvu ndizochepa, ndichifukwa chake mbale zochokera mmenemo zimaphatikizidwa muzakudya zambiri.
Chimanga chala ndi matenda a shuga komanso matenda ena amachepetsa njira zamatumbo zathupi. Zimathandizanso kuchotsa mafuta komanso mankhwala ophera tizilombo.
Zakudya za phala ya chimanga:
- Vitamini A
- Mavitamini a B;
- Vitamini E
- vitamini PP;
- phosphorous;
- potaziyamu
- silicon;
- calcium
- chitsulo
- chrome
Vitamini A amalimbitsa thupi kukana matenda osiyanasiyana. Vitamini E amawongolera mkhalidwe wa tsitsi ndi khungu. Zomwe zili mu phala ili la phosphorous zimawonjezera phindu pa magwiridwe antchito amanjenje. Silicon amakhala ndi matenda am'mimba.
Kuphika phala ya chimanga ndi mtundu wachiwiri wa shuga ndikofunikira pamadzi, komanso mosasinthika. Zala za chimanga zimakhala ndi ulusi wazakudya, zomwe zimachepetsa cholesterol m'mwazi.
Kuphatikiza apo, fiber imakhala ndi antioxidant katundu ndipo imachotsa zinthu zowonongeka m'thupi.
Malamulo opangira phala
Phala iyi iyenera kukonzedwa mogwirizana ndi umodzi kapena iwiri, ndiye kuti, 200 ml ya madzi imatengedwa pa magalamu 100 a phala. Amayesedwa kwa mphindi zosachepera 25. Mukatha kuphika, tikulimbikitsidwa kuti muzisakaniza ndi mbali yofananira ndi mbale yamasamba.
Mutha kugwiritsa ntchito maolivi, popeza mumalimbikira m'mbuyomu zitsamba ndi masamba (tsabola tsabola, adyo). Mafuta amathiridwa mu mbale yowuma yagalasi ndipo zitsamba (chitowe, basil) ndi adyo zimawonjezeredwa. Tsimikizani kuti mafuta oterowo ayenera kukhala m'malo amdima, ozizira, osachepera tsiku.
Kugwiritsa ntchito zinthu zamkaka pokonza phala la chimanga ndizoletsedwa. GI yake ndi yapamwamba kuposa chovomerezeka cha munthu wodwala matenda ashuga, ndipo kugwiritsa ntchito mkaka kungokulitsa phindu ili. Funso limayambira - ndi zingati zomwe mungadye porridge yotereyi kwa wodwala matenda ashuga. Kutumikira sikuyenera kupitirira magalamu 150, kupezeka kwa mbale yodyeramo zakudya osaposa kawiri pa sabata.
Chakudya cham'mbali chino chizikhala bwino ndi zotere:
- chiwindi nkhuku ndi gravy;
- nyama zodyeka zouma;
- nkhuku yankhuku mu phwetekere;
- makeke amtundu wa nsomba.
Muthanso kudya phala ya chimanga chifukwa cha chakudya cham'mawa, monga chakudya chokwanira.
Maphikidwe a phala la chimanga
Chinsinsi choyamba cha phala ya chimanga chimaphatikizapo kuphika phala mu kuphika pang'ono. Zosakaniza zonse ziyenera kuyezedwa molingana ndi galasi yambiri yomwe imabwera ndi multicooker. Idzatenga kapu ya phala, magalasi awiri amkaka wopopa ndi kapu yamadzi, ma apulo angapo owuma, uzitsine ndi mchere ndi supuni ya mafuta.
Mafuta ophikira ayenera kuwonjezeredwa nthawi yomweyo ndi zosakaniza zonse, mchere ukhoza kuphatikizidwa kuchokera ku Chinsinsi. Pankhaniyi, muyenera kutsekemera pang'ono mbale yakudzayo ndi lokoma.
Mitsuko yamphesa bwino pansi pa madzi ozizira. Dulani maapulo owuma m'magulu ang'onoang'ono. Ikani zosakaniza zonse m'mbale ya multicooker ndikukhazikitsa njira yophika kwa ola limodzi. Chakudya choterocho cha shuga chimakhala chakudya chabwino chokwanira ndipo sichitenga nthawi yambiri kuti chikonzekere.
Chinsinsi chachiwiri ndi phala ndi tomato. Sendani tomato musanaphike. Kuti muchite izi, mumawiritsa ndi madzi otentha, kenako pamtanda woboola pakati pamtengo. Chifukwa chake peel imatha kuchotsedwa mosavuta.
Zotsatira zotsatirazi zidzafunika:
- 200 magalamu a zipatso;
- 450 ml ya madzi oyeretsedwa;
- tomato awiri;
- anyezi - 2 ma PC .;
- mafuta a masamba - supuni 1;
- gulu la katsabola ndi parsley;
- mchere, pansi wakuda tsabola - kulawa.
Muzimutsuka mafuta m'madzi othamanga. Madzi amchere, bweretsani ku chithupsa, kutsanulira groats, kuphika mpaka wachifundo, mpaka kuwira madzi, pafupifupi 20 - 25 mphindi. Frying phwetekere iyenera kukhala yokonzekera panthawiyi.
Thirani mafuta mumasamba mu poto ndi kutsanulira anyezi wosenda, simmer kwa mphindi zitatu pa moto wochepa, kuyambitsa mosalekeza. Dulani phwetekere m'madzala akuluakulu ndikuwonjezera anyezi, simmer pansi pa chivindikiro mpaka tomato atayamba kupanga msuzi.
Phala likakhala lokonzeka, onjezani phwetekereyo, sakanizani chilichonse bwino, kuphimba ndikulola kuti ikhale kwa mphindi zitatu. Tumikirani mbale, kukongoletsa ndi zitsamba zabwino.
Zakudya zamtunduwu zamtundu wa 2 wodwala matenda ashuga zidzaphatikizika bwino ndi zonse nsomba ndi nyama.
Mu kanema munkhaniyi, Elena Malysheva adzalankhula za zabwino za chimanga cha chimanga.
