Kwa odwala matenda ashuga, zakudya zosankhidwa bwino ndi chitsimikizo chowongolera shuga. Mtundu wachiwiri, uwu ndi mankhwala othandizira, ndipo choyambirira, kutsika kwa chiopsezo cha hyperglycemia.
Chakudya cha wodwalayo chimayenera kusankhidwa malinga ndi glycemic index (GI), kusankha kwake ndikwakulira. Kuchokera pamndandanda wazinthu zovomerezeka, muthanso kuphika zakudya za tchuthi kwa odwala matenda ashuga, mwachitsanzo, masaladi.
Ma saladi amatha kukhala ndiwo zamasamba, zipatso komanso zopangidwa ndi nyama. Kuti mbale zisakhale zokomera, komanso zathanzi, muyenera kuganizira za gome la zinthu za GI.
Mlozera wa Glycemic
Lingaliro la GI ndi chisonyezo cha digito cha kudya shuga m'magazi atatha kugwiritsa ntchito chinthu china. Mwa njira, chocheperako, chimatsitsa magawo a chakudya. Pokonzekera chakudya, kusankha zakudya kumakhazikitsidwa pa GI.
Kuphatikiza pa chiwonetsero cha glycemic, ziyenera kukumbukiridwa kuti ndikakonza zinthu zina, mtengo wake ukhoza kuwonjezeka - izi zimagwira mbatata yosenda. Komanso, timadziti timaletsedwa ku zipatso zovomerezeka, chifukwa zimatha kuyambitsa hyperglycemia. Zonsezi zimachitika chifukwa choti kusinthaku kwa chipatsochi, kumachepetsa ulusi, womwe umapangitsa gawo la glucose kulowa m'magazi.
Palinso zosiyana, monga kaloti. Mwanthawi yaiwisi, GI ya zamasambayi ndi magawo 35, koma m'miyeso 85 yophika.
GI imagawidwa m'magulu atatu, awa:
- mpaka 50 PIECES - otsika;
- 50 - 70 PIECES - sing'anga;
- Kuyambira 70 mayunitsi ndi pamwamba - okwera.
Chakudya chophatikiza chimaloledwa m'thupi la odwala matenda ashuga nthawi zina, izi ndizophatikizira m'malo motsatira malamulo. Koma zinthu zomwe zimakhala ndi index ya 70 IU ndi kupitilira zimatha kuyambitsa hyperglycemia, zomwe zingapangitse jakisoni wowonjezera wa insulin.
Ndikofunikira kuganizira kukonzekera kwambiri kwa zinthu, kutentha kotereku ndikuloledwa:
- chithupsa;
- kwa okwatirana;
- pa grill;
- mu microwave;
- mu uvuni;
- ophika pang'onopang'ono, kupatula ngati "mwachangu".
Kuwona malamulo onsewa, muthanso kuphika zakudya za tchuthi zamitundu yachiwiri.
"Zotetezedwa" Zaladi
Ma saladi amatha kukonzedwa kuchokera ku zipatso, masamba ndi zinthu zazinyama. Zakudya zonsezi zimayenera kupezeka muzakudya za wodwala tsiku lililonse. Chakudya monga saladi chimatha kukhala chakudya chamasana kapena chakudya chamadzulo ngati chikuthandizidwa ndi nyama.
Kuthanso saladi ndizoletsedwa ndi mayonesi. Masitolo ambiri, ngakhale ali ndi GI yotsika, koma ali ndi mafuta ambiri komanso amakhala ndi cholesterol yambiri, yomwe imakhudza thanzi la odwala matenda ashuga.
Ndikwabwino kusalaza ndi mafuta ochepa masamba, mandimu, kefir kapena yogurt. Kukoma kwa yogati ndi kefir kumatha kulemera ndikuwonjezera tsabola wapansi, zitsamba zingapo zatsopano ndi zouma kapena adyo.
Saladi ya matenda ashuga ikhoza kukonzedwa kuchokera ku masamba omwe ali ndi GI yotsika:
- Phwetekere
- biringanya;
- anyezi;
- adyo
- kabichi - mitundu yonse;
- nyemba;
- nandolo zatsopano;
- tsabola - wobiriwira, wofiyira, wokoma;
- squash;
- nkhaka.
Nthawi zambiri, masaladi achikondwerero amagwiritsa ntchito zopangidwa ndi nyama. Likukhalira kuti mbale iyi ndi yokhutiritsa kwambiri ndipo imatha kukhala chakudya chathunthu. Mwa zinthu zotsatirazi ndizololedwa:
- nyama yankhuku;
- nkhuku;
- ng'ombe;
- nyama ya kalulu;
- mazira (osaposa amodzi patsiku);
- mitundu yamafuta amchere ochepa - hake, pollock, pike;
- lilime la ng'ombe;
- ng'ombe chiwindi;
- chiwindi.
Mafuta ndi khungu lonse, lomwe mulibe michere, koma kuchuluka kwa mafuta m'thupi, komwe kumachotsedwa ku nyama.
Gome la tchuthi la anthu odwala matenda ashuga atha kusinthidwa ndi mchere wonga mchere. Imakoma yogati yopanda mafuta kapena mkaka wina wowawasa wamkaka (kefir, mkaka wowotchera, yogurt). Ndibwino kuti mudye chakudya cham'mawa, kuti glucose omwe amabwera m'magazi omwe ali ndi zipatso amamwe mofulumira.
Zipatso Zotsika za GI:
- Strawberry
- Blueberries
- Zipatso za malalanje - mitundu yonse;
- rasipiberi;
- apulo;
- peyala;
- nectarine;
- pichesi;
- Apurikoti
- makangaza.
Mwambiri, mndandanda wamatchuthi a anthu odwala matenda ashuga amatha kupangidwa ndi zinthu zonse zomwe zili pamwambapa.
Maphikidwe
Ma saladi a 2 odwala matenda ashuga ndi maphikidwe a tchuthi akhoza kukhala owonekera pagome lililonse. Chinsinsi choyamba chimakhala ndi kukoma kosakidwa bwino, chifukwa cha zosankha zosankhidwa bwino.
Mufunika udzu winawake, kabichi waku China, kaloti watsopano ndi mphesa. Masamba amadulidwa m'mphepete zopyapyala, chipatso cha mphesa chimayenera kupendedwa ndikuwongoletsedwa, kudulidwa kukhala ma cubes. Sakanizani zonse zomwe zimaphatikizidwa. Tumikirani saladi ndi oiler, momwe mumatsanulira mafuta a azitona, omwe kale anali ndi zitsamba.
Mafuta amathiramo motere: kutsanulira 100 ml yamafuta mumtsuko wamagalasi ndikuwonjezera zitsamba ndi zonunkhira zina ngati mukufuna, chotsani kumalo amdima kwa masiku awiri kapena atatu. Mutha kugwiritsa ntchito rosemary, thyme, adyo ndi tsabola. Zonse zimatengera zokonda zanu. Chovala cha azitona ichi chitha kugwiritsidwa ntchito pa saladi iliyonse.
Chinsinsi chachiwiri ndi saladi wokhala ndi squid ndi shrimp. Pokonzekera, zotsatirazi ndizofunikira:
- squid - mitembo iwiri;
- shrimp - 100 magalamu;
- nkhaka imodzi yatsopano;
- mazira owiritsa - 2 ma PC .;
- yogati yopanda mafuta - 150 ml;
- katsabola - nthambi zingapo;
- adyo - 1 clove;
- mchere kulawa.
Chotsani kanemayo ku squid, wiritsani ndi shrimp m'madzi amchere kwa mphindi zitatu. Sendani zitsamba, dulani nyamayi kukhala yopota. Sulutsani nkhaka, kudula m'miyala yayikulu pamodzi ndi mazira. Sakanizani zosakaniza zonse, valani saladi ndi msuzi (yogati, adyo wosankhidwa ndi zitsamba).
Tumikirani saladiyo, ndikuikongoletsa ndi shrimps zingapo ndi zipatso za katsabola.
Saladi yofiira kabichi imakhalanso yothandiza komanso yosangalatsa. Chifukwa cha utoto wake wamtundu, chiwindi chomwe chimagwiritsidwa ntchito mu saladi chimakhala ndi mtundu wonyezimira pang'ono, womwe ungapangitse mbale kukhala chiwonetsero cha tebulo lililonse.
Pa saladi:
- kabichi wofiira - 400 magalamu;
- nyemba zophika - 200 magalamu;
- chiwindi cha nkhuku - 300 magalamu;
- tsabola wokoma - 2 ma PC .;
- yogurt yopanda mafuta - 200 ml;
- adyo - 2 cloves;
- mchere, pansi wakuda tsabola - kulawa.
Wiritsani chiwindi mpaka kuphika m'madzi amchere. Chekani bwino kabichi, kudula mazira ndi chiwindi mu cubes, masentimita awiri mpaka atatu, ndi tsabola wosankhidwa. Sakanizani zosakaniza, mchere ndi tsabola. Nyengani saladi ndi yogati ndi adyo, pomwe mwadutsa atolankhani.
Pamaso pa shuga, sikulimbikitsidwa kudya tchizi, koma izi sizikugwira ntchito pa tofu tchizi, yomwe ili ndi zopatsa mphamvu zopatsa mphamvu kwambiri komanso GI. Chowonadi ndi chakuti sichakonzedwa kuchokera ku mkaka wonse, koma kuchokera ku soya. Tofu amayenda bwino ndi bowa, pansipa pali njira yophikaphika ya saladi ndi zosakaniza izi.
Pa saladi yomwe mukufuna:
- tchizi tofu - 300 magalamu;
- champignons - 300 magalamu;
- anyezi - 1 pc .;
- adyo - 2 cloves;
- nyemba zophika - 250 magalamu;
- mafuta a masamba - supuni 4;
- msuzi wa soya - supuni 1;
- parsley ndi katsabola - nthambi zingapo;
- chisakanizo cha phula wouma ndi chithokomiro - supuni 0,5;
- mchere, pansi wakuda tsabola - kulawa.
Kuwaza anyezi ndi adyo ndi mwachangu mu mafuta pang'ono pamoto wochepa kwa mphindi imodzi, onjezani bowa wodulidwacho, kuwira pamoto wochepa mpaka kuphika. Lolani kuziziritsa.
Sakanizani zosakaniza zonse, konzani saladi ndi mafuta a masamba, mutha kuthira maolivi, kuthira zitsamba, kuwonjezera msuzi wa soya. Lekani saladiyo athetse pafupifupi theka la ola.
Gome la holide
Ndizosatheka kuyerekezera tchuthi popanda kumaliza "kutsekemera". Anthu odwala matenda ashuga amatha kupanga zakudya zamafuta popanda shuga monga marmalade kapena jelly. Musaope kugwiritsa ntchito gelatin, popeza imakhala ndi mapuloteni omwe samakhudza kuwonjezeka kwa shuga m'magazi.
Gawo lolola la mchere chotere limakhala ndi magalamu 200 patsiku, ndikofunika kuti musamagwiritse ntchito madzulo. M'maphikidwe a marmalade, zipatso zimatha kusinthidwa malinga ndi zomwe mukufuna.
Pamafunika anayi omwe mungafunike:
- gelatin yomweyo - supuni imodzi;
- madzi oyeretsedwa - 400 ml;
- lokoma - kulawa.
- raspberries - 100 magalamu;
- currant yakuda - 100 magalamu.
Pogaya zipatsozo kukhala zodetsa nkhawa pogwiritsa ntchito chosakanizira kapena sume, onjezerani zotsekemera ndi 200 ml ya madzi. Ngati zipatso zili zokoma, ndiye kuti mutha kuchita popanda iwo. Mu 200 ml ya madzi ozizira, kwezani gelatin ndikusiya kuti kutupa.
Unikani gelatin mumsamba wamadzi mpaka kusasinthika kwapangika mpaka mapu onse athere. Gelatin ikayamba kuwira, ndi mitsinje yopyapyala yambitsani zosakaniza ndi zipatso, sakanizani ndikuchotsa pamoto.
Thirani zosakaniza zing'onozing'ono zazikuta, kapena kutsanulira mu imodzi yayikulu, yokonzedweratu ndi kanema womata. Ikani malo ozizira kwa maola asanu ndi atatu.
Mchere umatha kukhalanso makeke ndi uchi wopanda shuga, womwe umakonzedwa pamaziko a rye kapena ufa wa oat.
Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.
