Ndi matenda a shuga amtundu uliwonse, zopangidwa ndi ufa wa tirigu zimatsutsana. Njira ina yabwino ikhoza kukhala kuphika kwa rye ufa wa odwala matenda ashuga, omwe ali ndi index yotsika ya glycemic ndipo samakhudza kuwonjezeka kwa shuga m'magazi.
Kuchokera pa ufa wa rye mutha kuphika buledi, ma pie, ndi makeke ena okoma. Ndizoletsedwa kugwiritsa ntchito shuga monga zotsekemera, ziyenera m'malo mwa uchi kapena zotsekemera (mwachitsanzo, stevia).
Mutha kuphika kuphika mu uvuni, komanso kuphika pang'onopang'ono ndi makina a mkate. Pansipa tidzafotokozedwa mfundo zopanga mkate wa anthu odwala matenda ashuga komanso zinthu zina za ufa, maphikidwe ndi zosakaniza zimasankhidwa malinga ndi GI.
Mfundo zophika
Pali malamulo angapo osavuta pokonzekera zakudya za ufa kwa odwala matenda ashuga. Zonsezi zimakhazikitsidwa pazinthu zosankhidwa bwino zomwe sizimakhudza kuwonjezeka kwa shuga m'magazi.
Gawo lofunikira ndi chizolowezi chophika mkate, chomwe sichikhala choposa 100 magalamu patsiku. Ndikofunika kuti muziigwiritsa ntchito m'mawa, kuti mafuta obwera m'tsogolo asavuta kugaya. Izi zimathandizira kulimbitsa thupi.
Mwa njira, mutha kuwonjezera rye-tirigu wathunthu ku mkate wa rye, womwe umapatsa malonda ake zipatso zapadera. Mkate wowotchera umaloledwa kudula mutizidutswa tating'onoting'ono ndikupanga zinthu zomwe zimatulutsa zomwe zimakwaniritsa bwino mbale yoyamba, monga msuzi, kapena pogaya mu blender ndikugwiritsa ntchito ufa ngati mkate wa mkate.
Mfundo zoyambira kukonzekera:
- sankhani ufa wa rye wotsika kwambiri;
- osanenanso dzira limodzi pa mtanda;
- ngati chinsinsi chimaphatikizidwa ndikugwiritsa ntchito mazira angapo, ndiye kuti ziyenera kusinthidwa ndi mapuloteni okha;
- konzekerani kudzaza pokhapokha kuchokera kuzinthu zomwe zimakhala ndi index yotsika ya glycemic.
- khalani ma cookie a odwala matenda ashuga ndi zinthu zina zokha ndi zotsekemera, monga stevia.
- ngati kaphikidwe kamaphatikizidwa ndi uchi, ndibwino kuti azitha kuthirira madziwo kapena kuwira mukaphika, popeza kuti njuchi pozitentha pamtunda wa 45 s zimataya zambiri zofunikira zake.
Osakhala nthawi yokwanira yopanga mkate wa rye kunyumba. Itha kugulidwa mosavuta mukapita ku malo ogulitsira ophika mkate wamba.
Glycemic Product Index
Lingaliro la glycemic index ndilofanana ndi digito pazotsatira zamalonda azakudya atagwiritsidwa ntchito pamagazi a shuga. Ndikutengera deta imeneyi kuti endocrinologist amapangira mankhwala ochiritsira odwala.
Mtundu wachiwiri wa matenda ashuga, kudya moyenerera ndiye chithandizo chachikulu chomwe chimaletsa matenda omwe amadalira insulin.
Koma poyamba, zimateteza wodwala ku hyperglycemia. GI yocheperako, magawo ochepa a mkate mu mbale.
Mlozera wa glycemic udagawidwa m'magulu otsatirawa:
- Kufikira pa 50 PIECES - zinthu sizikhudza kuchuluka kwa shuga m'magazi.
- Mpaka 70 - chakudya nthawi zina chimatha kuphatikizidwa ndi zakudya za anthu odwala matenda ashuga.
- Kuyambira 70 IU - yoletsedwa, ikhoza kuyambitsa hyperglycemia.
Kuphatikiza apo, kusasinthika kwa malonda kumakhudzanso kuwonjezeka kwa GI. Ngati abweretsedwa ku boma la puree, ndiye kuti GI iwonjezeka, ndipo ngati madzi amapangidwa kuchokera ku zipatso zololedwa, adzakhala ndi chisonyezero cha PISCES zoposa 80.
Zonsezi zikufotokozedwa ndikuti mwanjira iyi ya kukonza, fiber "yatayika", yomwe imayang'anira kufanana kwa shuga m'magazi. Chifukwa chake misuzi ya zipatso iliyonse ya shuga yoyamba komanso yachiwiri imatsutsana, koma madzi a phwetekere samaloledwa kupitiliza 200 ml patsiku.
Kukonzekera kwa zinthu zopangidwa ndi ufa ndizovomerezeka kuchokera ku zinthu zotere, onse ali ndi GI yoposa 50 mayunitsi
- rye ufa (makamaka otsika kalasi);
- mkaka wonse;
- skim mkaka;
- kirimu mpaka 10% mafuta;
- kefir;
- mazira - osaposa amodzi, amalotsani ena onse ndi mapuloteni;
- yisiti
- kuphika ufa;
- sinamoni
- wokoma.
M'mapake otsekemera, mwachitsanzo, mu makeke a anthu odwala matenda ashuga, ma pie kapena ma pie, mutha kugwiritsa ntchito mitundu ingapo yazodzaza, zipatso ndi masamba, ndi nyama. Zovomerezeka zodzaza:
- Apple
- Ngale
- Plum;
- Rasipiberi, sitiroberi;
- Apurikoti
- Blueberries
- Mitundu yonse ya malalanje;
- Bowa;
- Tsabola wokoma;
- Anyezi ndi adyo;
- Greens (parsley, katsabola, basil, oregano);
- Tofu tchizi;
- Tchizi chamafuta pang'ono;
- Nyama yamafuta ochepa - nkhuku, nkhuku;
- Offal - ng'ombe ndi chiwindi nkhuku.
Mwa zinthu zonse zomwe zili pamwambazi, amaloledwa kuphika osati mkate wa anthu odwala matenda ashuga, komanso zinthu zovuta za ufa - ma pie, ma pie ndi makeke.
Maphikidwe a mkate
Chinsinsi ichi cha mkate wa rye ndi choyenera osati kwa odwala matenda ashuga okha, komanso kwa anthu omwe ali onenepa kwambiri komanso akuyesera kuti achepetse thupi. Zophimba zoterezi zimakhala ndi zopatsa mphamvu zochepa. Mkatewo ungaphike mu uvuni komanso wophika pang'onopang'ono m'njira zofananira.
Muyenera kudziwa kuti ufa uyenera kufufutidwa kuti mtanda ukhale wofewa komanso wowonda. Ngakhale chinsinsi sichikufotokozera izi, sichiyenera kunyalanyazidwa. Ngati yisiti youma yagwiritsidwa ntchito, nthawi yophika izikhala yofulumira, ndipo ngati mwatsopano, ndiye kuti ayenera kuyamba kuchepetsedwa ndi madzi ofunda pang'ono.
Chinsinsi cha mkate wa rye chimaphatikizapo izi:
- Rye ufa - 700 magalamu;
- Ufa wa tirigu - magalamu 150;
- Yisiti yatsopano - magalamu 45;
- Lokoma - mapiritsi awiri;
- Mchere - supuni 1;
- Madzi oyeretsedwa bwino - 500 ml;
- Mafuta a mpendadzuwa - supuni 1.
Sungani ufa wa rye ndi theka la ufa wa tirigu mu mbale yakuya, sakanizani ufa wonse wa tirigu ndi 200 ml ya madzi ndi yisiti, sakanizani ndi kuyika malo otentha mpaka kutupa.
Onjezani mchere pa osakaniza ndi ufa (rye ndi tirigu), kutsanulira chotupitsa, kuwonjezera madzi ndi mafuta a mpendadzuwa. Kani mtanda ndi manja anu ndikuyika pamalo otentha kwa 1.5 - 2 maola. Pakani chidebe chophika ndi mafuta ochepa amtundu ndikumwaza ndi ufa.
Nthawi ikadutsa, onaninso mtanda ndikukhazikitsanso nkhungu. Mafuta padziko "chikho" chamtsogolo ndi madzi ndi yosalala. Phimbani nkhungu ndi thaulo la pepala ndikutumiza kumalo otentha kwa mphindi zina 45.
Kuphika mkate mu uvuni wokhala ndi preheated ku 200 ° C kwa theka la ola. Siyani mkate mu uvuni mpaka uziziratu.
Mkate wa rye woterewu mu shuga sukumana ndi kuchuluka kwa shuga m'magazi.
Mabisiketi
Pansipa pali njira yofunikira yopangira mabisiketi amafuta a ashuga okha, komanso ma buns a zipatso. Ufa amapukutidwa kuchokera pazosezi zonse ndikuyika kwa theka la ola pamalo otentha.
Pakadali pano, mutha kuyamba kukonzekera kudzazidwa. Itha kukhala zosiyanasiyana, kutengera zomwe munthu amakonda - maapulo ndi zipatso, zipatso, ma plums ndi mabuliberi.
Chachikulu ndichakuti kudzazidwa kwa zipatso kumakhala kotsika ndipo sikutuluka mu mtanda mukaphika. Pepala lophika liyenera kuphimbidwa ndi pepala lachikopa.
Zosakaniza zoterezi zidzafunika;
- Rye ufa - 500 magalamu;
- Yisiti - 15 magalamu;
- Madzi oyeretsedwa bwino - 200 ml;
- Mchere - pamsonga pa mpeni;
- Mafuta ophikira masamba - supuni ziwiri;
- Lokoma;
- Cinnamon ndiosankha.
Kuphika mu uvuni wokhala ndi preheated pa 180 ° C kwa mphindi 35.
Malangizo azakudya zamagulu onse
Zakudya zonse zokhala ndi matenda ashuga ziyenera kusankhidwa zokha ndi GI yotsika, kuti musapangitse kuchuluka kwa shuga m'magazi. Zakudya zina zilibe GI konse, koma izi sizitanthauza kuti amaloledwa mu shuga.
Mwachitsanzo, mafuta a masamba ndi msuzi ali ndi GI ya 50 PISCES, koma amaletsedwa kwambiri m'matumbo a shuga, chifukwa ali ndi mafuta ochulukirapo.
Pazakudya zatsiku ndi tsiku ndi shuga, magazi, masamba, nyama ndi mkaka zizipezeka. Chakudya chopatsa thanzi choterocho chithandiza kuti muchete odwala ndi mavitamini ndi michere yonse yofunikira komanso kusintha ntchito yantchito yonse ya thupi.
Kanemayo munkhaniyi akukamba za zabwino za mkate wa rye wa matenda ashuga.
