Zakudya za odwala matenda ashuga odwala matenda amtundu 1 ndi mtundu wa 2 ayenera kuphatikiza masamba, zipatso, mbewu monga chimanga ndi nyama. Zakudya zonse zimasankhidwa malinga ndi glycemic index yake (GI). Kuphatikiza apo, malamulo a chithandizo cha kutentha akuyenera kukumbukiridwa.
Nsomba zamatenda a shuga amtundu uliwonse zimafunikira m'zakudya. Ndi gawo lofunikira kwambiri la amino acid, phosphorous ndi ayodini, komanso lili ndi mapuloteni omwe amatha kupukusa thupi. Inde, kuti mupindule kwambiri ndi malonda awa, muyenera kudziwa momwe mungamaphikire nsomba kwa anthu odwala matenda ashuga.
Pansipa tidzapereka chidziwitso pa GI yamitundu yosiyanasiyana ya nsomba, taganizirani ngati nkotheka kudya nsomba zamchere, zosuta komanso zosankha, komanso maphikidwe osiyanasiyana a odwala matenda ashuga.
Glycemic index (GI) ya nsomba
Pafupifupi malonda onse ali ndi index ya GI. Ichi ndi chizindikiritso cha digito cha zotsatira za chinthu chamafuta atatha kugwiritsa ntchito pa shuga. Mtundu 1 komanso matenda ashuga a 2, ndikofunikira kutsatira zakudya zama carb ochepa ndikusankha zakudya zomwe zimakhala zochepa kwambiri mu GI.
Kutsitsa kalozera, chakudya chochepa chomwe amapezeka. Poganizira izi, wodwalayo amatha kuchepetsa kuchuluka kwa insulin yochepa ndikukhala ndi shuga munthawi yochepa.
Kusasinthika kwa malonda kumakhudzanso kuwonjezeka kwa GI. Chifukwa chake, ngati chimasenda, ndiye kuti GI ichulukana. Chithunzithunzi chomwecho chimawonedwa ndi zipatso. Mukapanga juwisi kuchokera kwa iwo, ndiye kuti chiwonetsero cha GI chikwera. Izi ndichifukwa cha "kutayika" kwa fiber, yomwe imapangitsa kuti shuga azikhala pang'ono pang'ono.
Zogulitsa za GI zimagawika m'magulu atatu:
- mpaka 50 PIECES - chakudya chotere ndicho chakudya chachikulu;
- 50 - 70 PIECES - chololedwa ngati chosiyana mumenyu, kamodzi kapena kawiri pa sabata;
- zopitilira 70 PIERES - oletsedwa, amakhumudwitsa hyperglycemia.
Kuphatikiza pa kusankha koyenera chakudya, maphikidwe a anthu odwala matenda ashuga angaphatikizepo njira zina zokha zochizira kutentha kwa mbale. Yophika yophika motere:
- kwa okwatirana;
- mu mawonekedwe owiritsa;
- mu microwave;
- mu uvuni;
- pa grill;
- simmer ndi mafuta pang'ono masamba.
Nsomba zokhala ndi matenda amtundu woyamba 1 zimafunika kusankha mitundu yamafuta ochepa, kaya ndi mtsinje kapena nyanja. Kusuta, nsomba zamchere ndi caviar ndizoletsedwa. Zonsezi zimachitika chifukwa choti zinthu zotere zimapatsa mtolo zina kapenanso zimachedwetsa kutuluka kwamadzi m'thupi.
Wodwala matenda ashuga amatha kudya nsomba (zonse zokhala ndi GI yotsika):
- pollock;
- zander;
- hake;
- nsomba;
- Pike
- carp wanyama.
Nsomba yophika ndi yophika mumkono ndizothandiza kwambiri.
Zokazinga komanso zophika nsomba
Maphikidwe a anthu odwala matenda ashuga amasiyana siyana - awa ndi ma cutlets, nsomba zodzikongoletsa komanso ngakhale katsitsumzukwa. Osawopa kugwiritsa ntchito gelatin pompopompo kwa aspic. Posachedwa, asayansi apeza kuti pafupifupi zonse zimakhala ndi mapuloteni, omwe amafunikira muzakudya za tsiku ndi tsiku.
Kuchokera ku nsomba yophika, mutha kukonza saladi, womwe udzakhale kadzutsa kapena chakudya chamadzulo. Muyenera kudziwa kuti kudya tsiku lililonse kwa chinthu ichi sikuyenera kupitirira 200 gr.
Amakhulupirira kuti mpunga umagwira monga mbale yabwino kwambiri yazakudya za nsomba. Mpunga Woyera umakhala ndi GI yayitali ndipo imawonedwa ngati "yoyipitsa". Koma pali njira ina yabwino - mpunga (bulauni) wa mpunga, womwe GI yake ndi 55 PESCES. ziyenera kudziwika kuti imaphika nthawi yayitali - 35 - 45 mphindi.
Maphikidwe otsatirawa a odwala matenda ashuga ndi oyenera kwa odwala omwe ali ndi matenda amtundu uliwonse. Mbale yoyamba ndi nsomba ya malaya (chithunzi pamwambapa). Zotsatira zotsatirazi zidzafunika:
- nsomba - mitembo itatu;
- theka ndimu;
- msuzi wa tkemali - 15 ml;
- mchere, pansi wakuda tsabola - kulawa.
Yeretsani nsomba zamkati ndikuchotsa mutu, kabati ndi msuzi, mchere ndi tsabola. Lolani kuti zilowerere kwa mphindi 20 mpaka 30. Kenako dulani theka la mandimuwo ndikuwakhazika mkati mwa nsomba, ndikuyika m'manja. Nthawi zambiri ndimaphika nsomba kosaposa mphindi 25, kutentha kwa 200 C.
Muthanso kupanga cutlets kuchokera ku nsomba. Chinsinsi ichi ndi choyenera kuwira komanso kuyika poto, makamaka ndi Teflon ating kuyanika (kuti musagwiritse ntchito mafuta). Zogulitsa:
- mitembo iwiri ya pollock;
- mkate wa rye - 40 magalamu (magawo 2);
- mkaka - 50 ml;
- theka anyezi;
- mchere, tsabola wakuda pansi kuti mulawe.
Kutsuka pollock kuchokera ku viscera ndi mafupa, kudutsa chopukusira nyama kapena pogaya ndi blender. Thirani mkatewo kwa mphindi zisanu m'madzi, kenako pofinyirani madziwo ndikusintha kukhala nyama yoboola ndi anyezi. Onjezerani mkaka, mchere ndi tsabola, sakanizani bwino. Kupanga cutlets kuchokera ku minced nsomba, ena amathira kuzizira ndikugwiritsa ntchito ngati pakufunika. Mwachangu cutlets mbali zonse pansi pa chivindikiro.
Zakudya zovomerezeka za tsiku ndi tsiku zokhala ndi chofufumitsa 1 zimafika mpaka 200 magalamu.
Saladi ndi nsomba
Saladi ya nsomba imatha kukhala kadzutsa chachiwiri ndikukhutitsa thupi la wodwalayo ndi mphamvu kwa nthawi yayitali. Nthawi zambiri, maphikidwe amagwiritsa ntchito masamba ndi zitsamba zatsopano. Kubwezera chakudya choterocho kumatha kukhala madzi a mandimu, yogurt yamafuta ochepa ndi mafuta a azitona.
Pofuna kuti saladiyo azitha kumvetsetsa bwino, mafuta a maolivi amatha kupanikizidwa ndi zitsamba, tsabola wowotcha kapena adyo. Ndikwabwino kumwa zitsamba zatsopano, mwachitsanzo, rosemary kapena thyme. Thirani mafuta mumtsuko wouma ndikuyika zitsamba, kapena tsabola ndi adyo, amatha kugwiritsa ntchito kwathunthu, kapena akhoza kuduladula tizidutswa tating'onoting'ono.
Tsekani chidebe ndi chivindikiro cholimba ndikuchotsa kuti mufotokozere m'malo abwino kwa masiku atatu kapena anayi. Mafuta a feather siofunikira. Chovala ichi cha saladi ndichopanda matenda amtundu uliwonse.
Saladi yokhala ndi cod imakhala ndi zosakaniza zomwe GI sizidutsa 50 PISCES:
- filod filod - 2 ma PC.;
- nyemba zofiira zophika - magalamu 100;
- tsabola m'modzi
- anyezi umodzi;
- Maolivi azitsulo - ma PC 5.;
- mafuta a masamba - supuni 1.5;
- viniga - supuni 0,5;
- phwetekere - 2 ma PC .;
- gulu la parsley;
- mchere, pansi wakuda tsabola - kulawa.
Tomato amayesedwa - wokakamizidwa ndi madzi otentha ndikucheka ngati mtanda pamtunda, kuti peel imachotsedwa mosavuta pa zamkati. Dulani nsomba za anyezi, anyezi ndi phwetekere mumakatuni ang'onoang'ono, ndikumata tsabola wokoma, ndikudula azitona pakati. Pogaya parsley. Sakanizani zosakaniza zonse, konzani saladi ndi mafuta a masamba ndi viniga, mchere ndi tsabola kuti mumve, sakanizani bwino.
Njira yosankha ndikuyika saladi m'mbale zomwe zidakutidwa ndi letesi kale.
Njira ina ya saladi ya nsomba imaphatikizanso chophatikiza chabwino monga nsomba zam'madzi. Kwa ma servings awiri ndikofunikira:
- fillet yophika hake - 200 magalamu;
- seaweed - 200 magalamu;
- mazira owiritsa - 2 ma PC .;
- mandimu
- anyezi yaying'ono;
- mafuta a azitona - supuni 1.5.
Hake ayenera kuwiritsa m'madzi amchere. Dulani nsomba, mazira ndi anyezi mumagulu ang'onoang'ono, sakanizani zosakaniza zonse.
Nyengani saladi ndi mafuta a maolivi ndi kuwaza ndi mandimu.
Malangizo azakudya zamagulu onse
Zakudya zonse zokhala ndi matenda ashuga ziyenera kukhala zochepa mu GI, ndipo zimakhala ndi zovuta zamafuta okhaokha. Izi zimawonetsetsa kuti wodwalayo ali ndi shuga yokhazikika m'magazi.
Zakudya ziyenera kukhala zopatsa thanzi, chakudya chama 5 - 6 patsiku, m'magawo ang'onoang'ono, makamaka nthawi zonse. Sizoletsedwa kufa ndi njala komanso kudya kwambiri.
Osanyalanyaza kuchuluka kwa kuchuluka kwamadzi, omwe amachokera ku malita awiri. Palinso njira ina yowerengera munthu payekhapayekha tsiku ndi tsiku madzi - 1 ml yamadzimadzi pa calorie imodzi amadyedwa.
Kuphatikiza apo, ndikofunikira kuwongolera kuti maphikidwe a odwala matenda ashuga samakhala ndi mchere wambiri, chifukwa izi zimalepheretsa kuchotsa kwamadzimadzi m'thupi, potero kumayambitsa kufupika kwa malekezero.
Mu theka zoyambirira za tsiku, ndikwabwino kudya zipatso ndi zipatso zamatenda a shuga. Chepetsa chakudya chotsiriza ndi kapu yamkaka yamkaka yamafuta - mkaka wowotchera, yogati, yogurt yopanda mafuta kapena kefir.
Wodwala matenda a shuga a mtundu wachiwiri ayenera kudziwa kuti cholinga chachikulu cha mankhwala ochizira matenda a shuga ndikukhazikitsa kuchuluka kwa shuga m'magazi wamba. Mankhwala othandizira mu zakudya ndi chithandizo chachikulu. Ndi matenda amtundu wa 1 shuga, kudya zakudya zoyenera kumachepetsa chiopsezo cha matenda a hyperglycemia ndi zotsatira zoyipa za matenda "okoma".
Kanemayo munkhaniyi akukamba za zabwino za nsomba za matenda ashuga.
