Momwe mungaphikire Yerusalemu artichoke kwa odwala matenda ashuga: maphikidwe a saladi ndi kupanikizana

Ndi mtundu 2 wa matenda ashuga, monga woyamba, pali zoletsa zingapo pazakudya. Ena mwa iwo amatha kupangitsa kuti munthu akhale ndi hyperglycemia, pomwe ena, m'malo mwake, amathandizira kuchepetsa shuga m'magazi.

Yerusalemu artichoke yemwe ali ndi matenda ashuga ndiwothandiza kwambiri, chifukwa ali ndi inulin, yomwe imachepetsa shuga. Kuphatikiza apo, ili ndi mavitamini, ma amino acid komanso zinthu zingapo za kufufuza (chitsulo, silicon, zinc). Mankhwala achikhalidwe, masamba awa amalimbikitsidwa kuti aphatikizidwe muzakudya osati za anthu odwala matenda ashuga okha, komanso anthu athanzi, monga kupewa matenda ashuga.

Ichi ndichifukwa chake odwala ambiri akufunsa - momwe angaphikire Yerusalemu artichoke, amasunga zofunikira zake. Pansipa, mbale za ku Yerusalemu za artichoke za anthu odwala matenda ashuga azifotokozedwa masitepe, ndipo zosakaniza zomwe zili ndi GI yotsika zidzasankhidwa kuti azikonzekera.

Glycemic index (GI)

Mukamalemba mndandanda wazakudya za matenda ashuga, muyenera kusankha zakudya zomwe zimakhala ndi GI yotsika. Chizindikirochi chikuwonetsa m'mawu a digito momwe mphamvu ya chinthu china chopangira shuga m'magazi itatha.

Mtundu 2 wa shuga, zakudya zosankhidwa bwino ndiye chithandizo chachikulu, koma poyambirira, kupewa kwa hyperglycemia. Chakudya chachikulu chimakhala ndi zinthu zokhala ndi GI yotsika, chakudya chomwe chili ndi GI yovomerezeka chimaloledwa mwa apo ndi apo menyu odwala. Koma izi ndizopatula m'malo mwalamulo.

Kuphatikiza apo, muyenera kulabadira zomwe zili pamalori opangira mankhwala. Mwachitsanzo, mafuta a masamba, ngakhale alibe GI, amavomerezeka kwa anthu odwala shuga ochepa. Zonsezi zimachitika chifukwa cha zopatsa mphamvu zambiri.

GI imagawidwa m'magulu atatu:

• mpaka 50 PIECES - otsika;
• 50 - 70 PIECES - sing'anga;
• oposa 70 PIECES - okwera (chakudya choterocho sichimaletsedwa ku matenda ashuga).

Jerusalem artichoke yokhala ndi shuga imaloledwa pang'ono menyu tsiku lililonse, GI yake ndi 50 mayunitsi. Zipatso zadothi izi zimatha kudyedwa zonse zosaphika ndikuphika masaladi ndi makeke kuchokera pamenepo.

Kukonzekera mbale ndi Yerusalemu artichoke, mungafune zinthu ngati izi, zonse zili ndi GI yotsika:

1. rye ufa;
2. mazira - osaposa amodzi, mapuloteni osapanda malire;
3. apulo;
4. mandimu
5. amadyera (parsley, katsabola);
6. anyezi;
7. adyo
8. udzu winawake
9. mkaka wonse.

Zonunkhira zonse pamwambazi zitha kugwiritsidwa ntchito mosamala pokonza mbale za ku artichoke za ku Yerusalemu.

Njira zochizira ndi Yerusalemu artichoke

Mutha kuchiza matenda ashuga ndi artichoke watsopano wa Yerusalemu. Kuti muchite izi, idyani masamba awiri kapena atatu a masamba (pafupifupi magalamu 50) kudya theka la ola musanadye m'mawa pamimba yopanda kanthu, tsiku lililonse kwa mwezi umodzi.

Yerusalemu artichoke amaloledwa kuti amwenso, kuwola koteroko sikungochepetsa kuchuluka kwa shuga m'magazi, komanso kuwonjezera hemoglobin. Tengani zakumwa zochiritsirazi 400 ml tsiku lililonse, logawidwa katatu, katatu kapena kanayi pa sabata.

Sambani tubers bwino, kuwonjezera madzi, kubweretsa kwa chithupsa, kenako simmer kwa mphindi zisanu ndi ziwiri.

Pa chosowa muyenera:

1. Yerusalemu artichoke (peyala) - 4 tubers;
2. madzi oyeretsedwa - 800 ml.

Kuchiza ndi decoction iyi ndi kothandiza kwa matenda amishupi amtundu uliwonse mwa ana, achikulire ndi okalamba.

Mutha kugwiritsa ntchito masamba a Yerusalemu atitchoku pa matenda ashuga. Kwa tincture, muyenera kuwaza masamba ndi mpeni ndikuthira madzi otentha, mutalimbikira kwa maola osachepera asanu ndi atatu. Tengani 200 ml ya theka la ola musanadye, kawiri pa tsiku.

Kuchuluka kwa zosakaniza tin tin:

• supuni imodzi ya masamba obisika a Yerusalemu artichoke;
• 700 ml ya madzi oyeretsedwa.

Pokhapokha mwezi wachiwiri wogwiritsa ntchito imodzi mwaphikidwe, njira yodalirika yodwala matenda ashuga idzadziwika.

Yerusalemu artichoke masaladi

Maphikidwe osankhidwa bwino a odwala matenda ashuga ku Yerusalemu artichoke sikuti azingokhala zothandiza komanso zokoma, komanso adzakhala chakudya cham'mawa komanso chakudya chamadzulo. Saladi zatsopano ndizotchuka kwambiri, ndizosavuta kukonzekera ndipo sizimafuna nthawi yayitali.

Maphikidwe a artichoke saladi a shuga angaphatikizepo zipatso, masamba ndi zinthu za nyama (mazira, tofu, kefir ochepa mafuta). Saladi amazolowera ndi mafuta masamba, kefir kapena owazidwa ndi mandimu. Kupanda kutentha kwa saladi kumasunga mavitamini ndi michere yambiri yazipatso ndi masamba.

Amaloledwa kuphatikiza chilichonse chaphikidwe ndi kaloti watsopano, GI yomwe ndi mayunitsi 35, koma mwanjira yophika imakhudzidwa, chifukwa GI ili ndi malire.

Pa saladi wamasamba kuchokera ku Yerusalemu artichoke kuchokera ku matenda ashuga, Chinsinsicho chimaphatikizira izi:

1. Yerusalemu artichoke - magalamu 200;
2. kaloti - 200 magalamu;
3. leek - 40 magalamu;
4. parsley ndi katsabola - nthambi zingapo.

Za msuzi:

• kefir mafuta ochepa - 50 ml;
• mandimu - supuni 0,5;
• mchere, tsabola wakuda pansi kuti mulawe.

Sulutsani masamba ndi kabati pa grater yamafuta, onunitsani zitsamba ndi anyezi, pezani zosakaniza zonse ndi nyengo ndi msuzi. Chakudya choterocho chimakhala choyambirira chabwino kwambiri cham'mawa, ndipo ngati muwonjezerera nyama mu saladi, ndiye kuti idzadya chakudya chamadzulo choyamba.

Mutha kukonzekera saladi wopepuka, yemwe ali woyenera kuzakudya zamadzulo, gawo siliyenera kupitirira 200 g. Amagwiritsa ntchito pophika monga tofu tchizi, GI yake imawoneka yotsika ndipo ndi magawo 15 okha.

Pa ntchito imodzi, muyenera:

1. tofu tchizi - 50 magalamu;
2. radish - 50 magalamu;
3. Yerusalemu artichoke - magalamu 100;
4. mafuta a masamba - supuni 1;
5. kefir - 50 magalamu;
6. mchere, pansi wakuda tsabola - kulawa.

Grate radish ndi Yerusalemu artichoke pa coarse grater, mchere ndi tsabola. Onjezerani tofu, kefir ndi mafuta a masamba ndikusakaniza bwino.

Mutha kukongoletsa saladi ndi ma spigs a basil kapena parsley.

Chinsinsi china cha saladi yamatope chimapangidwa ndi maapulo ndi mazira. Chinsinsi choterocho chidzakwaniritsa kukoma kwanu ngakhale gourmet wokangalika. Kuti mukonzekere, muyenera izi:

• Yerusalemu artichoke - magalamu 150;
• dzira limodzi lophika;
• anyezi - chidutswa 1;
• nkhaka imodzi yaying'ono yatsopano;
• apulo wowawasa;
• parsley, katsabola - nthambi zingapo;
• mafuta a masamba - supuni 1;
• mchere kulawa.

Chekani masamba, zitsamba ndi zipatso, mchere ndi nyengo ndi masamba a masamba.

Malangizo a Zaumoyo

Zakudya zonse zokhala ndi shuga wambiri wa magazi ziyenera kukhala ndi GI yotsika - iyi ndiye njira yoyambira ya matenda a shuga. Ngati sichinaoneke, ndiye kuti matenda ashuga amtundu wa 2 amatha msanga kukhala mtundu wodalira insulini.

Kuphatikiza apo, ndikofunikira kupindulitsa zakudya ndi mavitamini, amino acid ndi kufufuza zinthu. Zinthu zamtengo wapatali zimapezeka pambiri zamasamba ndi zipatso. Mutha kukonzekera saladi kuchokera kuzinthu izi, koma musanagwiritse ntchito mwachindunji.

Kusankhidwa kwa zipatso za matenda ashuga omwe ali ndi GI yocheperako ndizochulukirapo, koma odwala saloledwa kupanga timadziti, ngakhale zipatso zololedwa. Zonsezi zimachitika chifukwa chakuti munthawi ya mankhwalawa mankhwala "amataika", omwe amachititsa kuti shuga ayambe kuyenda m'magazi. Koma msuzi wa phwetekere umaloledwa mumenyu ya tsiku ndi tsiku, koma osapitirira 200 ml.

Zipatso, zotsatirazi ndizololedwa:

1. Apurikoti
2. nectarine;
3. pichesi;
4. Persimmon;
5. Zipatso za malalanje - mitundu yonse;
6. Strawberry
7. zipatso zamtchire;
8. rasipiberi;
9. Blueberries
10. ofiira ndi ofiira akuda.

Masamba Ochepa a GI:

• biringanya;
• kabichi - mitundu yonse;
• anyezi;
• adyo
• Phwetekere
• tsabola wobiriwira, wofiyira, wokoma;
• kaloti (yaiwisi yokha);
• mphodza
• nandolo zatsopano;
• nandolo zouma zouma.

Pazakudya za tsiku ndi tsiku siziyenera kunyalanyazidwa komanso phala, zomwe zingakhale chakudya cham'mawa chokwanira kapena ngati mbale yotsukira mbale zazikulu. Mutha kuphika chakudya chokhala ndi balere, barele, barele. Koma mpunga woyera uyenera kusiyidwa, popeza kuchuluka kwake ndikwambamwamba kuposa chizololeka chovomerezeka. Njira ina yabwino ikhoza kukhala yaiwisi (ya bulauni), yomwe GI yake ndi 50 PESCES. mu kulawa, sichotsika mpunga woyera, zimangotenga nthawi yayitali (40 - 45 mphindi).

Mitundu yosiyanasiyana ya nsomba ndi nyama ziyenera kusankhidwa-mafuta ochepa, ndikuchotsa khungu. Otsatirawa aloledwa:

1. nyama yankhuku;
2. nkhuku;
3. nyama ya kalulu;
4. ng'ombe;
5. nkhuku ndi chiwindi cha ng'ombe;
6. lilime la ng'ombe;
7. Pike
8. pollock;
9. hake.

Kudya moyenera odwala matenda a shuga kumakhala ngati chitsimikizo cha shuga wabwinobwino wamagazi ndipo kumateteza wodwala ku majekiseni ena owonjezera a insulin.

Kanemayo munkhaniyi akukamba za zabwino za Yerusalemu artichoke.