Kabichi wokometsedwa kwa odwala matenda ashuga: Chinsinsi, chithunzi

Zakudya za anthu odwala matenda ashuga zimakhazikitsidwa ndi malamulo angapo - kuwongolera kutentha kwa mbale ndi kusankha kwa zinthu malinga ndi glycemic index (GI) yawo. Chizindikirochi chimakhudza ngati chakudyacho chitha kuwonjezera shuga la wodwala kapena ayi.

Zakudya zamtundu uliwonse wa odwala matenda ashuga ayenera kukhala ndi zakudya zosiyanasiyana. Ndikulakwitsa kukhulupirira kuti chakudya chokhacho chokha chomwe chimakonzedwa kuchokera mndandanda wazakudya zovomerezeka. Mwachitsanzo, kabichi chodzaza ndi anthu odwala matenda ashuga ndi chakudya chabwino chovomerezeka pa tebulo la zakudya tsiku lililonse.

Nthawi yomweyo, masamba a kabichi amatha kuphika ndi nyama ndi masamba, ngakhale zakudya zam'nyanja. Tanthauzo la GI lidzaperekedwa pansipa ndipo malingana ndi zololeza zololedwa, zopangidwa zamkati zamabichi zimasankhidwa, komanso maphikidwe otchuka a mbale.

Mlozera wa Glycemic

Mndandanda wamtundu wa glycemic ndi chizindikiritso cha mankhwala omwe amapezeka pambuyo poti agwiritsa ntchito shuga m'magazi, m'munsi mwake, ndiye "chakudya chotetezeka". Mothandizidwa ndi GI, chakudya chimapangidwa. Mwa njira, ndi mtundu wachiwiri wa matenda a shuga - chithandizo cha mankhwala ndiye chithandizo chachikulu.

Kuphatikiza pa izi, kuwonjezereka kwa chiwonetsero kumakhudzidwanso ndi kusasinthika kwa mbale. Ngati mutha kupanga juwisi kuchokera ku zipatso zololedwa zomwe zimakhala ndi GI yochepa, ndiye kuti zimayambitsa hyperglycemia wodwala. Zonsezi zimafotokozedwa ndikuti mtundu wamtunduwu wa fayilo "watayika", womwe umayendetsa gawo la gluu m'magazi.

GI imagawidwa m'magulu atatu, posankha zakudya, muyenera kumamatira ku chakudya chomwe chimakhala chotsika kwambiri, komanso nthawi zina ndi avareji. Glycemic index gawo:

• Kufikira 50 PIECES - otsika;
• Mpaka 70 mayunitsi - sing'anga;
• Kuyambira 70 PIECES - oletsedwa kwa matenda ashuga amtundu uliwonse.

Musaiwale za kutentha kwa chakudya, komwe ndi kovomerezeka kwa anthu odwala matenda ashuga:

1. Wiritsani;
2. Kwa okwatirana;
3. Pa grill;
4. Mu microwave;
5. Mu uvuni;
6. Stew m'madzi ogwiritsa ntchito mafuta osachepera pang'ono;
7. Wophika pang'onopang'ono, kupatula ngati "mwachangu".

Njira zophikira zoterezi zimasunga mavitamini ndi michere yazakudya bwino mokulira.

Zotetezedwa "Otetezeka" kabichi chokhazikika

Zogulitsa zonse zotsatirazi zitha kugwiritsidwa ntchito mu maphikidwe a kabichi ndikukhala ndi GI yotsika. Mwa njira, chakudya choterocho chimadzakhala chakudya chathunthu kapena chakudya chamasana, ngati mungawonjezere chakudya ndi msuzi.

Mutha kuphika masikono a kabichi monga momwe ziliri mu mtundu wakalewo, kukulunga kudzaza masamba a kabichi, kapena mutha kuwaza kabichi ndikuwonjezera kuyikiratu. Masikono a kabichi oterewa amatchedwa aulesi. Kutumikirani kumayenera kukhala mpaka magalamu 350.

Ngati mbale amawaphika madzulo, ndiye kuti iyenera kumadyedwa pa chakudya choyamba, ndipo chachiwiri iyenera kukhazikitsidwa ndi chinthu "chopepuka", mwachitsanzo, kapu ya yogati kapena mkaka wowira wowotchera.

Kabichi wosakhazikika ungathe kukonzedwa kuchokera ku zosakaniza zotere zomwe zimakhala ndi GI ya mpaka 50 PESCES:

• Kabichi yoyera;
• Beijing kabichi;
• Nyama yankhuku;
• Turkey;
• Ng'ombe;
• Mpunga wakuda (bulauni);
• Anyezi;
• Leek;
• Greens (basil, parsley, katsabola, oregano);
• Tomato
• Garlic
• Bowa;
• Tsabola wokoma;
• Mazira, osaposa amodzi patsiku, popeza yolk imakhala ndi cholesterol yambiri.

Pali zosankha zosiyanasiyana zamasamba - zopatsidwa ndi gravy, steam kapena chodzaza kabichi, yophikidwa mu uvuni.

Kabichi wokometsedwa pachitofu

Sikuti aliyense wodwala matenda ashuga yemwe amakhala ndi wowotchera pang'onopang'ono, kotero poyambira muyenera kuganizira za maphikidwe wamba a kabichi yokhazikika, omwe amaphika pachitofu. Chakudya chotchuka kwambiri ndi chophika kabichi chokhala ndi bowa ndi mazira. Ndiosavuta kukonzekera, koma khalani ndi kakonzedwe kabwino.

Chakudya choterocho chamadzulo chimatha kuphatikizidwa ndi nyama, mwachitsanzo, Turkey yophika kapena nkhuku.

Ndizofunikira kudziwa kuti ngati masamba a kabichi adaphika ndi gravy, ndiye kuti amaloledwa kugwiritsa ntchito phala ya phwetekere ndi msuzi, kapena kirimu wokhala ndi mafuta osakwana 10% (GI yawo mpaka 50 PIECES).

Kwa kabichi chodzaza ndi bowa, zosakaniza zotsatirazi zidzafunika:

1. White kabichi - 1 mutu yaying'ono;
2. Champignon kapena bowa wa oyisitara - magalamu 150;
3. Anyezi - chidutswa 1;
4. Mazira - chidutswa 1;
5. Parsley ndi katsabola - 1 gulu;
6. Garlic - 2 cloves;
7. Madzi oyeretsedwa - 150 ml;
8. Phala la phwetekere - supuni 1.5;
9. Mafuta opanga masamba - supuni 1;
10. Mchere, tsabola wakuda - kulawa.

Poyamba, muyenera kuphika kabichi m'madzi amchere mpaka theka lokonzeka, losanjidwa masamba, kuchotsa masamba. Chekani bwino bowa ndi anyezi ndi mwachangu pa moto wochepa mu sosepani ndi mafuta a masamba kwa mphindi 10, mchere ndi tsabola. Onjezani adyo wosenda bwino ndi mwachangu hedgehog kwa mphindi ziwiri. Thirani amadyera osira ndi dzira lophika mu kulowetsa bowa.

Kukulunga minced nyama mu masamba kabichi. Pukuta pansi poto ndi mafuta a masamba, ikani makatoni ndikutsanulira madzi ndi phwetekere, mutawasakaniza kale kuti azikhala osasinthika. Imikani pamoto wochepa kwa mphindi 20 mpaka 25.

Pali njira ina yabwino yotsatirira kabichi yokhala ndi matenda ashuga. Zomwe zimaphikidwa ndi buckwheat. Mwa njira, ili ndi GI yotsika kwambiri ndipo imalimbikitsidwa kwa odwala pakudya tsiku ndi tsiku. Buckwheat ali ndi mavitamini ndi michere yambiri.

Kwa kabichi masikono omwe mukufuna:

1. 1 mutu wa kabichi;
2. 300 magalamu a nkhuku;
3. Anyezi 1;
4. Dzira 1
5. 250 magalasi kapu yophika bwino;
6. 250 ml ya madzi oyeretsedwa;
7. Mchere, tsabola wakuda - kulawa;
8. Tsamba limodzi.

Sakanizani kabichi kukhala masamba, chotsani mitsempha ndikukhazikika m'madzi otentha kwa mphindi ziwiri. Kukuluka ziyenera kuchitidwa panthawiyi. Chotsani mafuta ku nkhuku ndikudutsa ndi anyezi kudzera chopukusira nyama kapena kuwaza mu blender, mchere ndi tsabola. Sakanizani buckwheat ndi nyama yoboola, thamangitsani dzira ndikusakaniza zonse bwino.

Fotokozerani nyama yowotchera masamba a kabichi ndikukulunga ndi envelopu. Ikani akhokho a kabichi mu poto ndikuthira madzi.

Kuphika moto wochepa pansi pa chivindikiro kwa mphindi 35, onjezani tsamba loyambira maminiti awiri musanaphike. Pamapeto kuphika, chotsani pepalali.

Yokhazikika kabichi mu uvuni

Pansi pake mudzawonetsedwa kabichi yophika, yophika mu uvuni. Kuphatikiza apo, kaphikidwe woyamba amatanthauza kugwiritsa ntchito kabichi ya Beijing (Chitchaina), koma ngati mungafune kuisintha ndi kabichi yoyera, ndi nkhani ya zomwe mungakonde.

Iyenera kuyang'anitsitsa mwachangu kuti Chinsinsi chimagwiritsa ntchito mpunga wa bulauni, zomwe sizikhudza kuwonjezeka kwa shuga m'magazi. Nthawi yophika ndi yotalikirapo kuposa ya mpunga Woyera - 35 - 45 Mphindi. Koma pankhani ya kukoma, mitundu iyi ya mpunga ili pafupi kufanana.

Yophika kabichi iyenera kuphikidwa mu uvuni wokhawo, mkati mwa grill. Ngati mukufuna kufikira tsabola wa kabichi, ndiye kuti muyenera kuyikako mphindi 10 pa grill yotsalazo kenako ndikumanganso pakati.

Kwa kabichi chokhazikika ndi nyama muyenera:

• Mutu umodzi wa kabichi ya Beijing;
• 300 magalamu a nkhuku kapena fillet;
• 300 magalamu a mpunga wobiriwira wobiriwira mpaka theka ophika;
• Anyezi awiri;
• 150 ml ya madzi;
• Gulu la katsabola ndi parsley;
• Masamba awiri a adyo;
• Supuni imodzi ya phwetekere;
• 100 ml kirimu wokhala ndi mafuta 10%;
• Mchere, tsabola wakuda - kulawa.

Zilowerere kabichi m'madzi otentha kwa mphindi zisanu. Kuphika kudzaza panthawiyi. Chotsani mafuta otsalawo munyama ndikuwuphatikiza ndi anyezi umodzi kudzera mu chopukusira nyama kapena pogaya mu blender, mchere ndi tsabola. Phatikizani nyama yoboola ndi mpunga.

Gawani kabichi kukhala masamba ndikufalitsa kudzazidwa, wokutira kabichi ndikukhomera ndi chubu, kubisa malekezero mkati. Ikani kabichi kukulira mu nkhungu yomwe kale inkadzozedwa ndi mafuta a masamba ndikuthira pamsuzi. Kuphika pa 200 C kwa theka la ola.

Msuziyo wakonzedwa motere - kuwaza anyezi ndi mwachangu mpaka golide woderapo, kuwonjezera adyo wosankhidwa, phwetekere wa phwetekere, kirimu ndi madzi, mchere ndi tsabola. Bweretsani kusakaniza kwa chithupsa, kuphika kwa mphindi zisanu.

Mutha kuphika ndi waulesi kabichi masikono. Izi zikutanthauza kuti nyama yoboola singakulungidwe mu masamba a kabichi, ndipo kabichiyo imadulidwa ndikusakanizidwa ndi nyama yoboola. Mbaleyi imakhala yowutsa mudyo ndipo imatha kukhala chakudya chokwanira kwa odwala matenda ashuga.

Zosakaniza

1. 300 magalamu a nkhuku;
2. Anyezi Mmodzi;
3. Dzira limodzi;
4. Supuni imodzi ya phwetekere;
5. 200 ml ya madzi oyeretsedwa;
6. 400 magalamu a kabichi yoyera;
7. Mchere, tsabola wakuda - kulawa.

Dulani anyezi ndi fillet ya nkhuku kudzera mu chopukusira nyama, onjezani dzira pamenepo, mchere ndi tsabola. Pogaya kabichi, ndiko kuti, koyamba kuwaza bwino, kenako "yendani" ndi mpeni. Sakanizani kabichi ndi nyama yoboola.

Mafomu cutlets kuchokera chifukwa misa, kuyala mawonekedwe awo ndi kutsanulira madzi ochepa. Kuphika mu uvuni kwa theka la ora. Mutathira madzi mu masikono a kabichi osachedwa, yambani kuthira phwetekere mkati mwake ndikuphika kwa mphindi khumi.

Tumikirani yoyaka kabichi yokulungira ndi gravy, yokongoletsa mbale ndi sprigs ya parsley.

Malangizo onse

Zakudya zonse za anthu odwala matenda ashuga ziyenera kusankhidwa malinga ndi GI. Ndizizindikiro izi zomwe endocrinologists amadalira akamapanga mankhwala othandizira. Mukanyalanyaza lamulo ili la kusankha zovala, ndiye kuti matenda amtundu wachiwiri akhoza kulowa mwachangu. Ndipo ndi mtundu woyamba, hyperglycemia ndiyotheka.

Kuphatikiza pa mndandanda wa zakudya zomwe zasankhidwa, zomwe ndizoyambira pazokha ziyenera kuganiziridwanso. Chifukwa chake, zakudya zonse siziyenera kugawidwa m'magawo akulu, kuchuluka kwa chakudya 5 mpaka 6 pa tsiku. Madzi tsiku lililonse amadya pafupifupi malita awiri. Tiyi yololedwa, mankhwala azitsamba (mutatha kufunsa dokotala) komanso khofi wobiriwira.

M'mawa, ndibwino kudya zipatso, koma chakudya chomaliza chimayenera kukhala "chopepuka", mwachitsanzo, kapu ya kefir kapena chinthu china mkaka wowawasa ndipo iyenera kukhala osachepera maola awiri musanagone.

Otsatirawa ndi zakudya zomwe zimaloledwa kukhala ndi shuga wambiri yemwe ali ndi GI ya 50 PESCES ndipo sizimakhudza kuchuluka kwa glucose atatha kugwiritsa ntchito. Mwa zipatso zomwe mumatha kudya:

• Apple
• Ngale
• Blueberries
• Ma rasipiberi;
• Strawberry
• Sitiroberi zamtchire;
• Persimmon;
• Plum;
• Cheramu maula;
• Apurikoti
• Mitundu yonse ya malalanje;
• Chitumbuwa chokoma;
• Nectarine;
• Peach.

Masamba Ochepa a GI:

1. Kabichi - broccoli, zoyera, Beijing, kolifulawa;
2. Biringanya
3. Anyezi;
4. Leek;
5. Tsabola - wobiriwira, wofiyira, wokoma;
6. Makina
7. Nandolo zatsopano ndi zouma;
8. Turnip;
9. Phwetekere
10. Squash;
11. Garlic.

Nyama iyenera kusankhidwa yotsamira, ndikuchotsa khungu ndi zotsalira zamafuta. Ndi matenda a shuga, mutha nkhuku, nkhuku, ng'ombe komanso nyama ya kalulu.

Zinthu monga mkaka ndi mkaka ndi gwero labwino kwambiri la calcium. Zakudya izi zimathandizanso pakugwira ntchito kwa m'mimba. Zotsatirazi ndizovomerezeka pa tebulo la odwala matenda ashuga:

• Mkaka wonse;
• Mkaka wocheperako;
• Kefir;
• Ryazhenka;
• Chiwegi;
• Tchizi chamafuta pang'ono;
• Tofu tchizi;
• Kirimu wokhala ndi mafuta okwanira 10%.

Ma porridge amayeneranso kupezeka pakudya kwamasiku onse kwa wodwala, koma kusankha kwawo kuyenera kufikiridwa mosamala, popeza ena ali ndi GI yayitali kwambiri. Otsatirawa aloledwa:

1. Buckwheat;
2. Perlovka;
3. Mpunga wakuda;
4. Barele akulira;
5. Magolo amphaka
6. Oatmeal (ndiko kuti phala, osati phala).

Kutsatira malamulo osavuta awa a shuga odwala matenda ashuga, wodwalayo amasunga shuga wambiri m'magazi wamba.

Kanemayo munkhaniyi akuwonetsa chinsinsi cha masikono a kabichi ndi burwheat.