Zakudya za munthu wodwala matenda ashuga zimakhala ndi zina zingapo, zomwe zazikulu ndikuphika kwa sitolo. Izi ndichifukwa choti zopangidwa ngati ufa zotere zimakhala ndi index yayikulu ya glycemic (GI) chifukwa cha ufa wa tirigu ndi shuga.
Kunyumba, mutha kupanga chitumbuwa cha "otetezeka" kwa odwala matenda ashuga komanso ngakhale keke, mwachitsanzo, keke la uchi. Keke yokoma yopanda shuga imakometsedwa ndi uchi kapena ndi zotsekemera (fructose, stevia). Kuphika kotereku kumaloledwa kwa odwala pakudya tsiku lililonse osaposa 150 magalamu.
Ma pie amakonzedwa zonse ndi nyama ndi masamba, komanso ndi zipatso ndi zipatso. Pansipa mupeza zakudya zotsika-GI, maphikidwe a ma pie, ndi malamulo oyambira ophika.
Zogulitsa Pie Zotsika
Kwa mtundu uliwonse wa matenda ashuga, ndikofunikira kumamatira ku zakudya zomwe zili ndi GI yotsika yokha. Izi zimateteza wodwala kuti asachulukitse shuga.
Lingaliro la GI limatanthawuza chizindikiro cha digito cha kukopa kwa chinthu chomwe chapezeka pamlingo wa glucose m'magazi atatha kugwiritsa ntchito.
Kutsitsa GI, zopatsa mphamvu zochepa zama calories ndi mkate mu chakudya. Nthawi zina, odwala matenda ashuga amaloledwa kuphatikiza zakudya zomwe zili ndi pafupifupi zakudya, koma izi ndizosankha osati lamulo.
Chifukwa chake, pali magawo atatu a GI:
- mpaka 50 PIECES - otsika;
- mpaka 70 mayunitsi - sing'anga;
- kuchokera 70 mayunitsi ndi pamwamba - okwera, okhoza kuyambitsa hyperglycemia.
Zoletsa pazakudya zina zimapezeka mu masamba ndi zipatso, komanso nyama ndi mkaka. Ngakhale kumapeto kuli ochepa. Chifukwa chake, zotsatirazi ndizoletsedwa ku mkaka ndi mkaka wowawasa:
- wowawasa zonona;
- batala;
- ayisikilimu;
- kirimu wokhala ndi mafuta oposa 20%;
- ma curd akuluakulu.
Kuti mupange pie ya shuga yopanda shuga, muyenera kugwiritsa ntchito rye kapena ufa wa oat okha. Chiwerengero cha mazira chilinso ndi malire - zosaposa chimodzi, zina zimasinthidwa ndi mapuloteni. Kuphika mkate kumakoma ndi uchi kapena uchi (linden, acacia, chestnut).
Mtundu wophika ukhoza kuzizirira ndikugwiritsa ntchito ngati pakufunika.
Nyama zophika
Zophika mtanda wa ma pie amenewa ndizoyeneranso kupanga ma pie. Ngati imakoma ndi zotsekemera, ndiye m'malo mwakudzazidwa ndi nyama, mutha kugwiritsa ntchito tchizi kapena zipatso.
Maphikidwe omwe ali pansipa amaphatikiza nyama yoboola. Forcemeat siyabwino kwa munthu wodwala matenda ashuga, popeza imakonzedwa ndi kuwonjezera mafuta ndi khungu. Mutha kupanga nyama yozama nokha kuchokera ku bere kapena nkhuku.
Pakukanda mtanda, ufa uyenera kuzunguliridwa, kuti kekeyo izikhala yosalala komanso yofewa. Margarine ayenera kusankhidwa ndi mafuta otsika kwambiri kuti achepetse zopatsa mphamvu za kuphika izi.
Zofunikira pa mtanda:
- rye ufa - 400 magalamu;
- ufa wa tirigu - magalamu 100;
- madzi oyeretsedwa - 200 ml;
- dzira limodzi;
- fructose - supuni 1;
- mchere - pamsonga pa mpeni;
- yisiti - 15 magalamu;
- margarine - 60 magalamu.
Chodzaza:
- kabichi yoyera - magalamu 400;
- nkhuku yokazinga - 200 magalamu;
- mafuta a masamba - supuni 1;
- anyezi - 1 chidutswa.
- tsabola wakuda, mchere kulawa.
Poyamba, muyenera kuphatikiza yisiti ndi soseti ndi 50 ml ya madzi ofunda, kusiya kuti mumatupire. Mukawathira m'madzi ofunda, onjezerani mararine osungunuka ndi dzira, sakanizani chilichonse. Kuyambitsa ufa pang'ono, mtanda wake uyenera kukhala wozizira. Ikani pamalo otentha kwa mphindi 60. Kenako ikani mtanda kamodzi ndikuchokanso kwa theka lina la ola.
Kukhomerera minced nyama mu soti ndi anyezi wosenda ndi masamba mafuta kwa mphindi 10, mchere ndi tsabola. Finely kuwaza kabichi ndikusakaniza ndi minced nyama, mwachangu mpaka wachifundo. Lolani kudzazidwa kuti kuzizire.
Gawani mtanda m'magawo awiri, umodzi uyenera kukhala wokulirapo (pansi pa keke), gawo lachiwiri lipita kukongoletsa keke. Pukusani mawonekedwe ndi mafuta amasamba, ikani mtanda wambiri, poyikung'amba ndi pini yopukutira, ndikuyika malodzowo. Pereka gawo lachiwiri la mtanda ndikudula mbali zazikulu. Kukongoletsa keke ndi iwo, woyamba wosanjikiza mtanda umayikidwa molunjika, yachiwiri yopingasa.
Kuphika mkate wa nyama pa 180 ° C kwa theka la ola.
Makeke okoma
Pie yokhala ndi mazira owundana a matenda ashuga a 2 adzakhala chakudya chothandiza kwambiri, chifukwa chipatsochi, chomwe chimagwiritsidwa ntchito podzaza, chili ndi mavitamini ambiri. Kuphika kuphika mu uvuni, koma ngati mungafune, amathanso kuphika ophika pang'onopang'ono posankha njira yoyenera ndi chosunga kwa mphindi 60.
Mtanda wa pie woterewu ndi wofewa ngati ufa uja udasunuludwapo kale musanagule. Mitundu yophika ya Blueberry imaphatikizapo oatmeal, yomwe ingagulidwe ku malo ogulitsira kapena kudzipangira pawokha. Kuti muchite izi, chinangwa kapena ma flakes ndi nthaka mu chopukutira kapena khofi chopukusira kuti chikhale ufa.
Pie ya Blueberry imapangidwa kuchokera pazinthu zotsatirazi:
- dzira limodzi ndi mapuloteni awiri;
- sweetener (fructose) - supuni ziwiri;
- kuphika ufa - supuni 1;
- kefir yotsika mafuta - 100 ml;
- ufa wa oat - 450 magalamu;
- margarine wopanda mafuta - 80 magalamu;
- mabulosi abulu - 300 magalamu;
- mchere - pamsonga pa mpeni.
Phatikizani dzira ndi mapuloteni ndi zotsekemera ndikumenya mpaka chithovu chobiriwira chitapangidwa, onjezerani ufa ndi mchere. Pambuyo kuwonjezera kefir ndi margarine osungunuka. Yambitsani ufa wofufutidwa m'magawo ndikuwaza mtanda kuti ukhale wosasinthika.
Ndi zipatso zachisanu zitha kutero - zilekeni zisungunuke kenako ndi kuwaza supuni imodzi ya oatmeal. Ikani kudzazidwa mu mtanda. Sakani ufa kukhala nkhungu womwe unadzozedwa kale ndi mafuta a masamba ndikukonkhedwa ndi ufa. Kuphika pa 200 ° C kwa mphindi 20.
Simuyenera kuopa kugwiritsa ntchito uchi m'malo mwa shuga mukuphika, chifukwa mumitundu ina, index yake ya glycemic imangofika magawo 50 okha. Ndikofunika kuti musankhe njuchi zamtundu wotere - mthethe, linden ndi chestnut. Wokhala ndi uchi wokhala ndi chizindikiro.
Chinsinsi chophika chachiwiri ndi mkate wa apulosi, womwe ungakhale chakudya cham'mawa choyamba cha odwala matenda ashuga. Zidzafunika:
- maapulo atatu apakatikati;
- 100 magalamu a rye kapena oatmeal ufa;
- supuni ziwiri za uchi (linden, acacia kapena chestnut);
- 150 magalamu a tchizi chamafuta ochepa;
- 150 ml ya kefir;
- dzira limodzi ndi mapuloteni amodzi;
- 50 magalamu a margarine;
- sinamoni kumapeto kwa mpeni.
M'mbale yophika, mwachangu maapulo omwe ali ndi uchi ndi uchi ku margarine kwa mphindi 3-5. Thirani zipatso ndi mtanda. Kuti mukonzekere, kumenya dzira, mapuloteni ndi sweetener mpaka mawonekedwe a thovu. Thirani kefir mumsuzi wa dzira, onjezani kanyumba tchizi ndi ufa wosasa. Kanda mpaka yosalala, yopanda mafupa. Kuphika mkate pa 180 ° C kwa mphindi 25.
Kuphika mkate monga mkate wa nthochi sikulimbikitsidwa kwa odwala matenda ashuga, chifukwa chipatsochi chimakhala ndi GI yayitali.
Mfundo zaumoyo
Zinthu zopangidwa ndi matenda ashuga zizikhala ndi GI mpaka 50 mayikidwe. Koma sindiwo okhawo lamulo lomwe lingathandize kuwongolera shuga. Palinso mfundo za zakudya zopatsa thanzi zomwe muyenera kutsatira.
Nayi mfundo zazikulu:
- chakudya chamagulu;
- Zakudya zisanu mpaka zisanu;
- Kuletsedwa kufa ndi njala ndi kudya kwambiri;
- zakudya zonse zimakonzedwa ndi mafuta osachepera pang'ono;
- chakudya chachiwiri osachepera maola awiri asanagone;
- misuzi yazipatso ndizoletsedwa, ngakhale zitapangidwa kuchokera ku zipatso zokhala ndi GI yochepa;
- Zakudya za tsiku ndi tsiku ziyenera kukhala ndi zipatso, ndiwo zamasamba, mbewu monga chimanga ndi nyama.
Kuwona mfundo zonse za kadyedwe, munthu wodwala matenda ashuga amachepetsa chiopsezo chokhala ndi hyperglycemia ndikudziteteza ku jekeseni yowonjezera ya insulin.
Kanemayo munkhaniyi akuwonetsa maphikidwe a makeke opanda shuga omwe ali ndi apulo komanso malalanje.
