Mtundu wachiwiri wa matenda ashuga, wodwalayo ayenera kutsatira mosamalitsa malangizo a endocrinologist pakuwona zakudya zapadera. Zakudya zama calorie ochepera okhala ndi index yotsika ya glycemic (GI) ndizofunikira. Muthanso kuyang'aniridwa pakuchita masewera olimbitsa thupi olimbitsa mtima omwe amafulumira kuti shuga agwire bwino m'magazi.
Palibe cholakwika chilichonse kuti munthu azidwala matenda ashuga okha. Mndandanda wazinthu zololedwa ndi zokulirapo ndipo umakulolani kuphika mbale zambiri - kuchokera ku mbali zovuta zam nyama mpaka maswiti opanda shuga. Mumkhalidwe wosiyana kotheratu ndi misuzi, yomwe nthawi zambiri imakhala ndi zopatsa mphamvu zambiri. Kusankha kwawo kuyenera kutengedwa ndi udindo wonse.
Mu shuga mellitus, odwala amadzifunsa - kodi ndizotheka kugwiritsa ntchito msuzi wa soya? Kuti tiyankhe funsoli, munthu ayenera kuganizira za zomwe ali ndi GI ndi zopatsa mphamvu, komanso kukonza zotsatira ndi zovuta za malonda ake. Mafunso awa adzayankhidwa pansipa ndipo kuwonjezera apo, malingaliro adzaperekedwa pakugwiritsira ntchito ndikukonzekera masosi ena omwe ali otetezeka chifukwa cha shuga wambiri.
Glycemic Index ya Soy Sauce
GI ndi muyeso wa digito wamavuto amtundu wina wazakudya pambuyo poti wadwala shuga. Ndizachilendo kuti kutsika kwa GI, zakudya zochepa kumakhala ndi chakudya, ndipo izi ndizofunikira kwambiri kwa odwala matenda ashuga omwe amadalira insulin.
Kwa odwala matenda ashuga, zakudya zazikulu ziyenera kuphatikizapo zakudya zomwe zili ndi GI yotsika, nthawi zina amaloledwa kudya chakudya ndi GI wamba, koma osapitirira kawiri kapena katatu pa sabata. Koma chakudya chokhala ndi mndandanda wokwanira chimaletsedwa kwathunthu, chifukwa chake chimatha kudzutsa kwambiri shuga, ndipo nthawi zina chimayambitsa hyperglycemia.
Zina zomwe zimakhudzanso kuwonjezeka kwa GI - chithandizo cha kutentha ndi kusasinthika kwa malonda (zimagwira masamba ndi zipatso). Ngati juwisi amapangidwa kuchokera ku zipatso "zotetezeka", ndiye kuti GI yake idzakhala yovuta kwambiri chifukwa cha "kutayika" kwa fiber, yomwe imayang'anira kufalikira kwa shuga m'magazi. Chifukwa chake misuzi yonse yazipatso iloletsedwa kwambiri ndi odwala omwe ali ndi matenda amtundu uliwonse.
GI imagawidwa m'magulu otere:
- mpaka 50 PIECES - otsika;
- kuchokera 50 mpaka 70 mayunitsi - sing'anga;
- zoposa 70 PIECES - okwera.
Pali zinthu zomwe zilibe GI konse, mwachitsanzo, mafuta anyama. Koma izi sizipanga kuti ikhale yovomerezeka kwa odwala matenda ashuga, chifukwa cha zabwino kwambiri zopatsa mphamvu. Chifukwa chake GI ndi zopatsa mphamvu ndizo njira ziwiri zoyambirira zomwe muyenera kulabadira mukamalemba menyu wodwala.
Suzi zambiri zimakhala ndi GI yotsika, koma nthawi yomweyo zimakhala ndi mafuta ambiri. Pansipa pali msuzi wodziwika bwino, wokhala ndi ma calorie pama gramu 100 a mankhwala ndi index:
- soya - 20 magawo, zopatsa mphamvu 50 calories;
- tsabola - 15 magawo, zopatsa mphamvu 40 cal;
- phwetekere otentha - PISCES 50, ma calories 29.
Suzi zina ziyenera kugwiritsidwa ntchito mosamala, monga tsabola. Zonsezi zimachitika chifukwa cha kuuma kwake, zomwe zimakhudza msana. Chili amathandizanso kuti azilakalaka kwambiri ndipo zimawonjezera kuchuluka kwa ma seva. Ndipo kudya kwambiri, makamaka ndi matenda a shuga a 2 sikofunikira kwambiri.
Chifukwa chake msuzi wa tsabola uyenera kuphatikizidwanso mosamala mu zakudya za matenda ashuga kapena osaphatikizidwa pamaso pa matenda am'mimba.
Ubwino wa soya msuzi
Msuzi wa soya ukhoza kukhala wothandiza kwa anthu odwala matenda ashuga pokhapokha ngati ndi mankhwala achilengedwe opangidwa molingana ndi mfundo zonse za malonda. Mtundu wazinthu zachilengedwe ziyenera kukhala zofiirira, osati zakuda kapena zakuda. Ndipo nthawi zambiri misuzi yotere imapezeka m'masitolo osungira.
Sauce iyenera kugulitsidwa kokha mumbale zamagalasi. Musanagule, muyenera kudziwa bwino zomwe zalembedwapo pamapangidwe ake. Zinthu zachilengedwe ziyenera kukhala ndi soya, mchere, shuga ndi tirigu. Kukhalapo kwa zonunkhira ndi zoteteza sikuloledwa. Komanso kuchuluka kwa mapuloteni mu msuzi wa soya ndi osachepera 8%.
Asayansi akunja awulula kuti ngati kupanga soya msuzi kumasemphana ndi tekinoloje, ndiye kuti zitha kuyambitsa thanzi - kuonjezera ngozi ya khansa.
Msuzi wa soya uli ndi zinthu zopindulitsa monga izi:
- pafupifupi ma amino acid makumi awiri;
- glutamic acid;
- Mavitamini a B, makamaka choline;
- Sodium
- manganese;
- potaziyamu
- selenium;
- phosphorous;
- zinc.
Chifukwa cha kuchuluka kwa ma amino acid, msuzi wa soya uli ndi mphamvu yotsutsana ndi antioxidant m'thupi ndipo umasunga ma radicals omasuka. Mavitamini a B amasintha machitidwe amanjenje ndi endocrine.
Pazinthu zofufuza, koposa zonse za sodium, pafupifupi 5600 mg. Koma madokotala amalimbikitsa kusankha msuzi wa soya wokhala ndi zotsika zamtunduwu. Chifukwa cha kukhalapo kwa glutamic acid, mbale zomwe zimaphika ndi msuzi wa soya sizitha kuthiridwa mchere.
Msuzi wa soya wopanda shuga ndiwothandiza mtundu uliwonse wa matenda ashuga, chinthu chachikulu ndikuchigwiritsa ntchito modekha ndikusankha zachilengedwe zokha.
Maphikidwe a Sauce
Msuzi wa soya ukhoza kukhala kuwonjezera kwambiri pazakudya zambiri, makamaka, nyama ndi nsomba. Ngati msuzi wotere umagwiritsidwa ntchito popanga matenda ashuga, kuphatikiza mchere sikuyenera kuyikidwa pambali.
Maphikidwe onse omwe aperekedwa ndi oyenera odwala matenda ashuga a mtundu woyamba komanso wachiwiri, chifukwa amakhala ndi zosakaniza zochepa za GI. Chinsinsi choyamba chimafuna uchi. Mlingo wake wololedwa tsiku lililonse sudzakhala supuni imodzi. Muyenera kusankha zinthu zopangira njuchi zamitundu yina yokha - mthethe, chifuwa, uchi ndi uchi. Awo GI nthawi zambiri samapitirira 55 PIERES.
Kuphatikiza kwa uchi ndi msuzi wa soya kwakhala nako kalekale pakuphika. Zakudya zotere zimakhala ndi kukoma kosakidwa. Chifukwa cha uchi, mutha kukwanitsa kutumphuka kwa nyama ndi nsomba, osaziphika.
Chifuwa chophika muzophika pang'onopang'ono chimadzakhala chakudya cham'mawa chokwanira kapena chakudya chamadzulo, chikaphatikizidwa ndi mbale yam'mbali. Zotsatira zotsatirazi zidzafunika:
- mawere a nkhuku yopanda - 2 ma PC .;
- uchi - supuni 1;
- msuzi wa soya - 50 ml;
- mafuta a masamba - supuni 1;
- adyo - 1 clove.
Kuchokera pachifuwa cha nkhuku chotsani mafuta otsala, pakani uchi. Phatikizani mawonekedwe a multicooker ndi mafuta a masamba, ikani nkhuku ndikutsanulira wogawana mu msuzi wa soya. Cheka chopukutira ndi kuwaza nyama pamenepo. Kuphika mumphika wophika kwa mphindi 40.
Pogwiritsa ntchito msuzi wa soya, muthanso kuphika mbale za tchuthi. Kukongoletsa kwa tebulo lililonse, osati odwala matenda ashuga okha, kudzakhala saladi yamchere mu msuzi wowuma wa soya. Zosakaniza
- malo omwera panyanja - magalamu 400;
- anyezi - 1 pc .;
- tomato awiri apakati;
- msuzi wa soya - 80 ml;
- mafuta a masamba - supuni 1.5;
- ma clove angapo angapo a adyo;
- kirimu wokhala ndi mafuta 10% - 150 ml;
- katsabola - nthambi zingapo.
Thirani madzi otentha pamphika wam'nyanja, ikani mu colander ndikulora madziwo. Sendani tomato ndi kudula ang'onoang'ono, kuwaza anyezi m'mphete. Wotani poto wokazinga ndi mbali zokulirapo ndikuwonjezera mafuta amasamba, onjezani tomato ndi anyezi, simmer kwa mphindi zisanu pamwamba pa moto wochepa. Pambuyo kutsanulira malo omwera nyanja, adyo, kudula mutizidutswa tating'ono, kutsanulira msuzi wa soya ndi zonona. Simmer mpaka kuphika, pafupifupi mphindi 20.
Tumikirani saladiyo, ndi kumukongoletsa ndi zipatso zamtundu wankhokwe.
Suzi ndi masamba
Msuzi wa soya umayenda bwino ndi masamba, abwino komanso ophikidwa. Amatha kupatsidwa chakudya chilichonse - chakudya cham'mawa, nkhomaliro, chakudya chamadzulo kapena chakudya chamadzulo. Nthawi zambiri, zakudya zamasamba zamtundu wa 2 odwala matenda ashuga ayenera kukhala osachepera theka la zakudya za tsiku ndi tsiku.
Pazomera zamasamba muyenera:
- kolifulawa - 250 magalamu;
- nyemba zobiriwira (zatsopano) - 100 magalamu;
- bowa wa champignon - magalamu 150;
- karoti imodzi;
- tsabola wokoma - 1 pc .;
- anyezi - 1 pc .;
- msuzi wa soya - supuni 1;
- viniga ya mpunga - supuni 1;
- mafuta masamba - 2 supuni.
Choyamba, muyenera kuphika bowa ndi kaloti mu mafuta a masamba kwa mphindi zisanu, kudula bowa m'magawo anayi, kudula kaloti ndi udzu. Pambuyo kuwonjezera onse masamba otsala. Sakanizani kabichi mu inflorescence, kudula anyezi m'mphete zowerengeka, tsabola ndi nyemba zobiriwira m'mitundu yaying'ono. Mphodza pansi pa chivindikiro kwa mphindi 15.
Sakanizani msuzi wa soya ndi viniga, onjezerani zamasamba, sakanizani bwino ndikuchotsa pamoto.
Msuzi wa soya ukhoza kukhala chovala chabwino kwambiri pa saladi zamasamba, mwachitsanzo, saladi wa tchizi. Zofunikira pakuphika:
- Kabichi ya Beijing - magalamu 150;
- phwetekere imodzi;
- nkhaka yaying'ono;
- tsabola wokoma wa belu;
- maolivi asanu opanda mbewu;
- tchizi cha feta - 50 magalamu;
- kavalidwe kakang'ono ka adyo;
- mafuta a azitona - supuni 1;
- msuzi wa soya - supuni 1.
Dulani tchizi, tomato ndi nkhaka kukhala ma cubes akulu, kuwaza adyo, kuwaza kabichi bwino, kuwaza tsabola mu mizere, maolivi ndi magawo. Sakanizani zosakaniza zonse, kutsanulira mu msuzi wa soya ndi mafuta a masamba. Yembekezani mphindi zisanu kuti masamba azithira madzi. Saladi yakonzeka kuti itumikire.
Chakudya choterocho chimakongoletsa bwino tebulo la tchuthi kwa anthu odwala matenda ashuga, popeza zinthu zonse zimakhala ndi zopatsa mphamvu zama calorie komanso GI yotsika.
Kanemayo munkhaniyi akufotokozera momwe mungasankhire msuzi wabwino wa soya.
