Kumva ludzu pafupipafupi, kutopa msanga, kusawona bwino komanso kuchiritsa kwakanthawi kwamabala ang'onoang'ono - zonsezi zimatha kuwonetsa kuchuluka kwa shuga. Poterepa, ndikofunikira kusintha kachitidwe ka magetsi.
Maphikidwe ochepetsa shuga wamagazi, omwe amaperekedwa pansipa, ndi oyenera kwa odwala matenda ashuga amtundu woyamba komanso wachiwiri, komanso kwa anthu omwe ali munthawi ya prediabetes. Zakudya zonse ziyenera kukhala zochepera glycemic (GI) index ndi kutentha kokha mwa njira zovomerezeka.
Kenako, kutsimikizika kwa glycemic index kudzaperekedwa, maphikidwe a zakudya omwe amachepetsa kuchuluka kwa shuga m'magazi amaperekedwa, ndipo mndandanda womwe ungayesere sabata ino akufotokozedwanso.
Glycemic Product Index ya Kuchepetsa shuga
GI yazinthu zopangidwa ndi chakudya ndizofanana ndi zotsatira zamagetsi zomwe zimagwiritsidwa ntchito pakupanga shuga. Mndandanda wazakudya zololedwa ndizochulukirapo, zomwe zimakupatsani mwayi wopanga mndandanda wosiyanasiyana.
Tiyenera kudziwa kuti masamba ndi zipatso zina, zomwe zimakhala ndi mitundu yosiyanasiyana yothandizirana ndi kutentha, zimatha kusintha chizindikiro. Chitsanzo chowoneka bwino cha izi ndi kaloti. Mwanjira yake yaiwisi, imalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga, koma mwanjira yophika imatha kudumpha kuchuluka kwa glucose.
Zipatso zambiri zimatha kukhalapo mukudya kwa wodwalayo, chifukwa ali ndi GI yotsika. Kupanga msuzi kuchokera mwa iwo ndi motsutsana. Zonsezi zimachitika chifukwa chakuti ndi mtundu uwu wa kukonzanso, mankhwalawo amataya fayilo, yomwe imayang'anira kugawidwa kwa shuga. Chifukwa chake, mutatha kumwa kapu yazipatso zatsopano, shuga m'mphindi khumi amatha kudzuka ndi 3-4 mmol / l.
GI imagawidwa m'magulu atatu:
- mpaka 50 PIERES - zakudya zimapanga zakudya zazikulu ndikuthandizira kuchepetsa shuga;
- 50 -70 PIECES - chakudya nthawi zina chikhoza kuphatikizidwa menyu;
- Magawo 70 ndi pamwambapa - chakudya chotere chiri pansi oletsedwa mwamphamvu.
Pokonzekera mankhwala othandizira kudya, ndikofunikira kuti muzitha kulabadira zinthu za GI, gawo lachiwiri ndilotsika zopatsa mphamvu. Zakudya zina zimasowa index ya glycemic, mwachitsanzo, mafuta. Koma izi ndizovulaza mu prediabetes ndi matenda ashuga, chifukwa cha zopatsa mphamvu zopatsa mphamvu kwambiri komanso mafuta ambiri.
Popeza mwasankha chakudya "chotetezeka", muyenera kuphunzira malamulo a kutentha kwawo. Otsatirawa aloledwa:
- simmer m'madzi pogwiritsa ntchito mafuta ochepa;
- chithupsa;
- kwa okwatirana;
- pa grill;
- mu microwave;
- kuphika mu uvuni;
- muphika wosakwiya.
Chifukwa cha malamulo onse omwe ali pamwambawa, mutha kudzipangira pawokha kudya.
Zinsinsi zophika
Kusankha zakudya kuti muchepetse shuga m'magazi anu ndi gawo limodzi chabe la kupambana kopanga menyu athanzi. Pali malamulo angapo omwe angathandize wodwalayo kudzipangira yekha zakudya zatsopano kapena kukonza maphikidwe omwe amakonda, kuwapangitsa kukhala "otetezeka."
Chifukwa chake, mukakonza mbale yoyamba - sopo, borsch, muyenera kuwaphika mwina pamasamba kapena pa msuzi wachiwiri wotsika mafuta. Zimapezeka motere: nyamayo imabweretsedwa ku chithupsa, kenako msuzi umathiridwa, madzi atsopano amathiridwa mu nyama ndikuthiramo kale madzi. Mwambiri, madokotala amalimbikitsa kukonza supu ndi borscht pa msuzi wa masamba, ndikuwonjezera nyama ku mbale yotsirizidwa.
Kwa anthu ambiri, mbatata ndi masamba ofunikira kwambiri patebulo. Koma ndi shuga wowonjezereka, ndizoletsedwa, chifukwa GI ili m'gulu lalikulu. Ngati, komabe, zimasankhidwa nthawi zina kuphatikiza mbatata muzakudya, makamaka m'maphunziro oyamba, ndiye muyenera kudziwa malamulo awiri. Choyamba, tuber imafunika kuduladula mu cubes ndikunyowa usiku m'madzi ozizira. Izi zikuthandizira kuchotsa wowuma kwambiri. Kachiwiri, zikuluzikulu za mbatata, zimatsitsa GI yawo.
Titha kusiyanitsa malamulo oyambira akaphika mbale omwe amachepetsa shuga m'magazi:
- msuzi amakonzedwa pa msuzi wa masamba kapena nyama yachiwiri;
- ndizoletsedwa mchere wamafuta kwambiri - izi zimalepheretsa kuchotsa kwamadzi kuchokera mthupi;
- osagwiritsa ntchito mankhwala osuta mu maphikidwe, amalimbikitsa katundu wa kapamba, yemwe kale sagwirizana ndi ntchito yake;
- ndibwino kuphika mbale zonyowa kapena kudya zatsopano, monga masaladi;
- kuchepetsa kuchuluka kwa mazira mu maphikidwe - osapitilira amodzi patsiku;
- mayonesi ndi wowawasa kirimu samasiyanitsidwa ndi maphikidwe, mutha kuwasintha ndi kirimu wa 10% mafuta kapena yogurt yopanda mafuta.
Malamulowa ndi ofunikira osati pakungochiritsa, komanso amagwiritsidwa ntchito ngati maziko a zakudya zoyenera.
Maphikidwe
Pansipa tidzaonedwa maphikidwe osiyanasiyana - mbale za nyama ndi nsomba, chimanga, maswiti ndi mbale zamasamba. Zotsirizirazi zidzapatsidwanso chidwi, chifukwa masamba ayenera kukhala mpaka theka la zakudya zazikulu.
Masamba amagwiritsidwa ntchito popanga saladi ndi mbale zam'mbali zovuta. Kukwaniritsa mbale yamasamba ndi nyama kapena nsomba, mutha kupanga chakudya cham'mawa chokwanira kapena chakudya chamadzulo. Saladi wopepuka wamasamba amakhala chakudya chamunthu wabwino.
Wopatsa shuga akhoza kupanga yekha maphikidwe a saladi yekha, ndikusankha masamba kuchokera mndandanda womwe walola. Chilichonse chimangokhala pazokonda zanu zokha. Mafuta ophikira amagwiritsidwa ntchito ngati chovala. Ndikwabwino kusankha azitona, womwe umalowetsedwa ndi zitsamba. Mafuta awa amapereka kukoma kwapadera kwakonzedwa ku mbale iliyonse.
Amathiridwa motere: kutsanulira 250 ml yamafuta muchombo choyera ndikuwonjezera zitsamba zatsopano (thyme, tarragon) pamenepo. Kuti mupeze mafuta otentha, mutha kugwiritsa ntchito adyo kapena tsabola wotentha.
Masamba omwe sawonjezera shuga m'magazi:
- anyezi;
- adyo
- biringanya;
- squash;
- zukini;
- Phwetekere
- mitundu yonse ya kabichi (yoyera, yofiyira, ya broccoli, kolifulawa);
- tsabola wotentha ndi wokoma;
- Yerusalemu artichoke;
- radishi.
Amaloledwanso kuphatikiza bowa menyu tsiku ndi tsiku, pafupifupi onse amakhala ndi GI yotsika (champignons, bowa wa oyisitara), ndi seaweed.
Chinsinsi cha kabichi yoikidwa ndi bowa, zosakaniza zotsatirazi zidzafunika:
- kabichi yoyera - magalamu 400;
- bowa wa champignon - 300 magalamu;
- msuzi wa phwetekere ndi zamkati - 150 ml;
- mpunga wobiriwira wa bulauni - makapu 0,5;
- anyezi umodzi;
- mafuta a masamba - supuni 1.5;
- mchere, tsabola wakuda pansi kuti mulawe.
Chekani kabichi mwachangu, kudula anyezi kukhala ma cubes, ndikudula bowa m'magawo anayi. Ikani masamba mumphika wokazinga ndi mafuta ndi kuwira pamoto wochepa kwa mphindi zisanu ndi ziwiri, osangalatsa nthawi zina, mchere ndi tsabola. Pambuyo kutsanulira mpunga wowiritsa ndi kutsanulira madzi a phwetekere, kusambitsa ndi kuwira pamoto wochepa pansi pa chivindikiro kwa mphindi khumi.
Chakudya choterocho chimakhala chakudya cham'mawa chabwino kapena chakudya chamadzulo chokwanira, ngati chikuthandizidwa ndi nyama - kapena pang'ono kapena kuwaza.
Kupezeka kwa nsomba mukudya kwa munthu amene akufuna kutsitsa shuga wamagazi ndikosapetseka. Zakudya za nsomba ziyenera kukhala pazosachepera kanayi pa sabata. Chakudya choterocho chimapangidwa ndi thupi bwino kwambiri kuposa nyama ndipo chili ndi zinthu zambiri zofunikira zotsata - phosphorous, iron, amino acid.
Nsomba ziyenera kusankha mitundu yamafuta ochepa, ngakhale ndi mtsinje kapena nyanja. Caviar iyenera kutayidwa. Kupanga supu ya cod muyenera:
- malita atatu a madzi oyeretsedwa;
- filod filimu - 600 magalamu;
- udzu winawake - 200 magalamu;
- karoti imodzi yaying'ono;
- anyezi umodzi;
- supuni imodzi ya mafuta masamba;
- cilantro ndi parsley - nthambi zingapo;
- mchere, allspice - kulawa.
Bweretsani madzi amchere kwa chithupsa, onjezani nsomba ndi allspice, kuphika kwa pafupifupi mphindi 10 (mpaka wachifundo), chotsani chithovu choyambira. Chotsani msuzi ku kutentha, kupsyinjika, ndikuyika nsomba mumbale ina.
Thirani mafuta mu poto ndi kuwonjezera anyezi, kaloti ndi udzu winawake. Chekani anyezi ndi udzu winawake, koma karoti mu cubes sentimita imodzi. Sauté zamasamba pa moto wochepa, kusuntha kosalekeza kwa mphindi zisanu.
Ikani msuzi pamoto kachiwiri, kubweretsa kwa chithupsa. Onjezani masamba ophika ndi nsomba, zomwe zidadulidwa m'mizere tating'ono. Kuphika kwa mphindi khumi. Tumikirani msuzi, wokonkhedwa ndi zipatso zamkati.
Msuzi woterewu amaonedwa kuti ndi-carb wochepa kwambiri ndipo umangokhala ndi mkate wa 0,5.
Zakumwa zopatsa thanzi
Pa "kulimbana" ndi shuga wambiri, munthu sayenera kuyiwala za kumwa kwamadzi okwanira. Mlingo wocheperako tsiku lililonse uzikhala malita awiri. Palinso njira yowerengera payekhapayekha, pa calorie imodzi yodyedwa, pali millilita imodzi yamadzi.
Taloledwa wakuda ndi wobiriwira, khofi wobiriwira. Khofi ikhoza kukonzedwa ndikuwonjezera mkaka kapena kirimu wokhala ndi mafuta a 10%. Zipatso zowotchera ndi misuzi ya zipatso siziloledwa muzakudya. Koma chiletso ichi sichikugwira ntchito kwa madzi a phwetekere, kuchuluka kwake tsiku lililonse komwe kumakhala 200 ml.
A decoction ya tangerine peels omwe ali ndi matenda a shuga amakhalanso otchuka, omwe samangoyendetsa shuga wamagazi, komanso ali ndi phindu mu ubongo. Kukonzekera ntchito imodzi:
- mung'ambike chimangirizo chimodzi;
- kutsanulira 200 ml ya madzi otentha;
- lolani kuti liphulike kwa mphindi zitatu kapena zisanu.
Decoction woterowo amaloledwa kuphika tsiku lililonse, chizolowezi cha tsiku ndi tsiku mpaka 400 ml. Munthawi yomwe chipatsochi sichipezeka m'mashelefu, mutha kusungiratu tandewu pasadakhale.
Kuti muchite izi, peel imayimitsidwa ndikusungidwa m'malo ozizira amdima mu chidebe chagalasi. Ngati ndi kotheka, ndikupanga decoction, peelyo imangokhala pamtunda wa ufa mu blender kapena grinder ya khofi. Yemwe akutumikira adzafunika supuni imodzi ya tangerine ufa. Osapera peel yambiri, ndibwino kuti mupukute musanayambe kupanga tiyi.
Ndi shuga wowonjezereka, kugula zakudya kumapangidwa, koma izi sizitanthauza kuti chakumwa choterocho sichingakonzedwe kunyumba. Choletsedwa chachikulu chagona kuti pakaphika wowuma pakamagwiritsidwa ntchito, yemwe ali ndi GI yayikulu. Kasikil’owu, e nsangu zambote zaswaswana oatmeal.
Kuti mupeze zipatso ndi mabulosi odzola:
- lita imodzi yamadzi oyeretsedwa;
- 200 magalamu a sitiroberi;
- 100 magalamu a currant yakuda;
- 100 magalamu a ofiira ofiira;
- ufa wa oat;
- lokoma - kulawa.
Peel zipatso ndi zipatso kuchokera ku nthambi ndi michira, nadzatsuka ndi malo m'madzi, kuphika mpaka kuphika, chotsani pamoto ndikuwonjezera sweetener (stevia, fructose). Sesa msuzi. Kuchepetsa oatmeal pang'ono madzimadzi ofunda zipatso.
Ikani msuzi pamoto kachiwiri ndikuyambitsa madzi a oat mumtsinje woonda, mosalekeza ndikupititsa patsogolo kissel. Izi ndizofunikira kuti mapampu asapangidwe. Simmer mpaka yosalala. Nthawi zonse mafuta onunkhira amakhala mpaka 200 ml. Chakumwa monga kissel cha matenda a shuga chimakongoletsa kugaya chakudya ndimatumbo.
Wodwala ayenera kukumbukira kuti ngakhale magazi a shuga atatsika, munthu sayenera kubwerera ku chakudya cham'mbuyomu. Malamulowa ali pamwambapa samatsimikizira shuga wambiri m'magazi, komanso amakhazikitsa ntchito ya ntchito zonse za thupi.
Kanemayo munkhaniyi amapereka chithunzithunzi cha zakudya zomwe zimathandiza kuchepetsa magazi.
