Mapiritsi amtundu wa maungu ali ndi mavitamini ambiri ndipo amafufuza zinthu (chitsulo, potaziyamu, magnesium), komanso fiber. Izi masamba kuteteza chitukuko cha atherosclerosis, kudzimbidwa ngakhale shuga, matenda a m'mimba thirakiti.
Ndi kumwa pafupipafupi maungu a shuga a mtundu wachiwiri, kuchuluka kwa ma cell a beta komwe kumapangitsanso kuchuluka kwa insulin kumakulitsa m'thupi la wodwalayo. Zikuwoneka kuti mfundo iyi imapangitsa kuti masamba azikhala ndi zofunika kwambiri pakudya kwa odwala matenda ashuga ndipo mutha kugwiritsa ntchito muyeso iliyonse. Koma izi ndizolakwika.
Mndandanda wa glycemic index (GI) wa dzungu ndiwokwera kwambiri, womwe ungayambitse kuchuluka kwa shuga m'magazi. Chifukwa chake, musanaphatikizepo zakudya za maungu za anthu odwala matenda ashuga m'zakudya, muyenera kudziwa kuchuluka kwa magalamu omwe amapezeka tsiku lililonse masamba awa, omwe maphikidwe "otetezeka" matendawa. Mafunso awa adzayankhidwa pansipa, komanso maphikidwe a zipatso zokazinga, dzungu phala ndi kuphika.
Gi dzungu
Aliyense wodwala matenda ashuga ayenera kudziwa lingaliro la index ya glycemic, popeza chakudya chimasankhidwa pamaziko awa. GI ndi digito yofanana ndi chakudya chamafuta atagwiritsa ntchito shuga. Mwa njira, GI yocheperako, magawo ochepa a mkate omwe amapangidwa.
Endocrinologist wodwala aliyense, mosasamala mtundu wa shuga, akupanga chithandizo chamankhwala. Ndi matenda a Type 2, iyi ndiye njira yayikulu yomwe ingateteze munthu ku mtundu wodalira insulini, koma koyambirira, kupewa hyperglycemia.
GI ya dzungu imakhala yachilendo ndipo ndi magawo 75, omwe angakhudze kuchuluka kwa shuga m'magazi. Chifukwa chake, dzungu la matenda a shuga a 2 liyenera kugwiritsidwa ntchito muzakudya zochepa.
GI imagawidwa m'magulu atatu:
- mpaka 50 PIECES - chizindikiro chodziwika bwino, zopangidwa pazakudya za tsiku ndi tsiku;
- mpaka 70 magawo - chakudya choterechi nthawi zina chimatha kuphatikizidwa ndi zakudya za odwala matenda ashuga;
- kuchokera 70 mayunitsi ndi pamwambapa - chizindikiro chachikulu, chakudya chikhoza kuyambitsa kuchuluka kwa shuga m'magazi.
Kutengera ndi zomwe tafotokozazi, muyenera kusankha zinthu zophikira.
Dzungu Kuphika
Masamba ngati dzungu ndimasinthasintha osiyanasiyana. Kuchokera pamenepo mutha kupanga chitumbuwa, tchizi, keke ndi kasserole. Koma pophunzira maphikidwe, muyenera kutsatira zomwe zosakaniza zimagwiritsidwa ntchito. Onsewa ayenera kukhala ndi GI yotsika, chifukwa mbaleyo imakhala yolemedwa kale ndi glucose wapamwamba mumkaka wa dzungu.
Ngati mazira amafunikira maphikidwe okhazikika, ndiye kuti amasinthidwa ndi mapuloteni, ndipo muyenera kusiya dzira limodzi lokha - uwu ndi lamulo losagwirizana ndi matenda ashuga, chifukwa yolks imakhala ndi cholesterol yambiri.
Chinsinsi choyamba ndi kanyumba tchizi casserole, chomwe chimatha kukhala chakudya cham'mawa chokwanira kapena chakudya chamadzulo choyamba. Kutumizira odwala matenda ashuga sikuyenera kupitilira 200 magalamu. Imaphikidwa mu uvuni, kuipanga kukhala yowutsa mudyo.
Casserole imaphatikizidwa ndi zosakaniza ndi GI yotsika:
- dzungu zamkati - 500 magalamu;
- maapulo okoma - zidutswa zitatu;
- lokoma - kulawa;
- tchizi chamafuta ochepa - 200 magalamu;
- agologolo - zidutswa zitatu;
- mafuta a masamba - supuni 1;
- rye ufa (wowaza zikuni);
- sinamoni kulawa.
Senda dzungu mu msuzi pamadzi mpaka wachifundo, utatha kulikhomera ndi kulidula pakati ndi masentimita atatu. Pomwe ikuthandizidwa. Sulutsani maapulo kuchokera pachakumbuyo ndikudula ang'onoang'ono, ndikuphwanya sinamoni. Peel monga mukufuna.
Phatikizani mapuloteniwo ndi zotsekemera, monga stevia, ndikumenya ndi chosakanikirana mpaka thovu. Pakani mafuta ophika ndi mafuta a masamba ndikumawaza ndi ufa wa rye. Sakanizani dzungu, kanyumba tchizi ndi maapulo ndikuyika pansi mawonekedwe, kutsanulira mapuloteni. Casserole imaphika kutentha kwa 180 C kwa theka la ola.
Chinsinsi chachiwiri ndi charlotte ndi dzungu. Mwakutero, zakonzedwa, ngati apulo charlotte, zosintha zodzadza zokha. Pamagawo asanu muyenera:
- rye kapena oat - 250 magalamu;
- dzira limodzi ndi mapuloteni awiri;
- dzungu zamkati - magalamu 350;
- lokoma - kulawa;
- kuphika ufa - supuni 0,5;
- mafuta masamba - supuni 1.
Choyamba, kumenya dzira, mapuloteni ndi zotsekemera mpaka chithovu chobiriwira chikapangidwe. Sungani ufa mu osakaniza, kuwonjezera ufa. Pakani pansi pa mbale yophika ndi mafuta a masamba ndi kuwaza ndi ufa wa rye, chifukwa chake kudzatenga mafuta otsala. Ikani dzungu losemedwa mu ma cubes ndikuwatsanulira wogawana ndi mtanda. Kuphika mu uvuni wokhala ndi preheated kwa mphindi 35, kutentha kwa 180 C.
Dzungu muffin limakonzedwa pamfundo yomweyo charlotte, zamkati zokha zamkati zimasakanikirana mwachindunji ndi mtanda. Chifukwa cha kuphika kwachilendo, nthawi yophika mkateyo imachepetsedwa mpaka mphindi 20.
Koma tchizi cheesecake chopanda shuga sichikulimbikitsidwa kwa odwala matenda ashuga, chifukwa maphikidwe ake amakhala ndi batala yemwe ali ndi GI yayikulu ndi tchizi mascarpone, yemwe ali ndi zopatsa mphamvu zambiri.
Maphikidwe ena
Odwala ambiri amadabwa - momwe angaphikire dzungu la shuga ndikusataya katundu wake wopindulitsa. Chinsinsi chosavuta kwambiri ndi saladi wamasamba, omwe angakwaniritse chakudya chilichonse kapena njira yayikulu ya kadzutsa kapena chakudya chamadzulo.
Chinsinsicho chimagwiritsa ntchito kaloti watsopano, GI yomwe ilingana ndi 35 PISCES, koma ndizoletsedwa kuti odwala matenda ashuga aziwiritse mu mawonekedwe owiritsa, pomwe chizindikirocho chikukula mpaka kukwera kwambiri. Pa ntchito imodzi, muyenera kupaka karoti, ma gramu 150 a dzungu pa grarse coar. Masamba a masamba ndi mafuta a masamba ndi kuwaza ndi mandimu.
Dzungu dzungu lamtundu wa 2 odwala matenda ashuga ndi maphikidwe atha kukhala ndi zipatso zokometsera. Zipatso zokhala ndi zipatso zopanda shuga sizimasiyana pakukoma kwa iwo omwe adakonzedwa ndi shuga.
Kuti muwakonzekere, muyenera zofunika izi:
- dzungu zamkati - 300 magalamu;
- sinamoni - supuni 1;
- sweetener (fructose) - supuni 1.5;
- uchi wa linden kapena chestnut - supuni ziwiri;
- madzi oyeretsedwa - 350 ml.
Poyamba, dzungu liyenera kuduladula ma cubes ang'ono ndikuphikidwa m'madzi ndi sinamoni pamoto wochepa mpaka theka kuphika, dzungu lisatayike. Pukuta mabataniwo ndi thaulo la pepala.
Thirani madzi mumtsuko, onjezerani sweetener ndikubweretsa chithupsa, kenako onjezerani dzungu, simmer kwa mphindi 15 kutentha kochepa, ndiye kuwonjezera uchi. Siyani zipatso zam'tsogolo zamiseche kwa maola 24. Mukasiyanitsa zipatso zotsekemera ndi madzi ndikuziyika pa pepala kuphika kapena zina, youma kwa masiku angapo. Sungani zomwe zakonzedwa mu mbale yagalasi pamalo abwino.
Dzungu la mtundu wa 2 shuga limatha kuthira mu phala. Puphkin dzungu ndi yoyenera chakudya chamasana kapena chakudya chamadzulo choyamba. Zotsatira zotsatirazi zidzafunika:
- mapira - 200 magalamu;
- dzungu zamkati - magalamu 350;
- mkaka - 150 ml;
- madzi oyeretsedwa - 150 ml;
- lokoma - kulawa.
Dulani dzungu mu timiyala tating'onoting'ono, ikani chofufumitsa ndikuthira m'madzi, simmer pamoto wochepa kwa mphindi khumi. Kenako onjezerani mkaka, zotsekemera ndi mapira, zomwe m'mbuyomu zimatsukidwa ndi madzi. Kuphika mpaka mbewuzo zitakonzeka, pafupifupi mphindi 20.
Dzungu phala limatha kukonzekera osati ku mapira, komanso kwa balere waku barele ndi barele. Inu nokha muyenera kuganizira payekha nthawi yophika iliyonse ya dzinthu.
Malangizo onse
Mu matenda a shuga a mtundu uliwonse, wodwala sayenera kungodziwa malamulo a kudya, komanso asankhe zinthu zoyenera kuti asayambitse hyperglycemia. Zonthu zonse zomwe zimakhala ndi shuga wambiri wamagazi zimayenera kukhala ndi GI ya 50 PIECES, nthawi zina mutha kudya chakudya ndi chizindikiro cha 70 PIECES.
Zakudya zamafuta ochulukirapo zimadyedwa m'mawa. Chifukwa cha zochita zolimbitsa thupi za munthu, shuga amasavuta kugaya. Izi zimaphatikizapo zipatso, makeke a matenda ashuga, ndi msuzi wolimba.
Zakudya zoyambirira ziyenera kukonzekera msuzi wamasamba, kapena nyama yachiwiri. Ndiye kuti, nyama itayamba kuwira, madzi amathiramo ndipo wokhawo wokhawo ndiye akukonza msuzi komanso mbale yakeyo. Zakudya zophika za shuga siziphatikizidwa muzakudya, popeza kusinthasintha kumawonjezera GI yazogulitsa.
Tisaiwale za kuchuluka kwa kuchuluka kwa madzi am'madzi - malita awiri ndi chofunikira kwambiri. Mutha kuwerengetsa kuchuluka kwanu, pamililita imodzi pa kalori imodzi yomwe amadya.
Zakudya za matenda ashuga ziyenera kukhala zazing'ono komanso zazing'ono, makamaka nthawi zonse. Sizoletsedwa kufa ndi njala komanso kudya kwambiri. Chakudya chomaliza osachepera maola awiri asanagone. Kuphatikiza apo, zakudya za anthu odwala matenda ashuga ziyenera kuthandizidwa bwino - kutentha ndi kuwonjezeka kwa mafuta ambiri ndi kuwaza sikumayikidwa.
Kanemayo munkhaniyi akukamba za zabwino za dzungu.
