Kusankhidwa kwazinthu zonse za zakudya za anthu odwala matenda ashuga kumayambira pa glycemic index (GI) ndipo, potengera izi, menyu wazakudya amapangidwa. Kutsika GI, m'munsi kudzakhala zomwe zili ndi XE, zomwe zimaganiziridwa mukamawerenga kuchuluka kwa jakisoni ndi insulin yotsika mtengo.
Kusankhidwa kwa zakudya za anthu odwala matenda ashuga kumakulirakulira, komwe kumakupatsani kuphika zakudya zingapo, ngakhale mchere, koma wopanda shuga. Zakudya za tsiku ndi tsiku za wodwala ziyenera kukhala ndi masamba, zipatso ndi nyama.
Chiwerengero cha zakudya zomwe zili ndi matenda a shuga ziyenera kukhala zosachepera kasanu patsiku ndikuonetsetsa kuti muphatikiza maphunziro oyamba. Chidziwitso chidzaperekedwa pansipa - kodi ndizotheka kudya msuzi wa pea a shuga 2, zosakaniza "zotetezeka" zakukonzekera kwake zimasankhidwa ndipo lingaliro lenileni la GI limaganiziridwa.
Lingaliro la GI
Lingaliro la GI limatanthauzira chithunzi monga chisonyezo cha zotsatira za chinthu pambuyo poti chikugwiritsidwa ntchito pa shuga. Kutsitsa kwa mndandanda wamatenda a glycemic, ndiko kutetezedwa bwino kwa malonda. Palinso zopangidwa kupatula, mwachitsanzo, kaloti, momwe chizindikiro chobiriwira chili magawo 35, koma mu owiritsa ndiwopamwamba kuposa chovomerezeka.
Kuphatikiza apo, index ya glycemic imakhudzidwa ndi njira yothandizira kutentha. Kwa odwala matenda ashuga, saloledwa kuphika chakudya ndikugwiritsa ntchito mafuta ambiri a masamba pophika. Palibe zothandiza m'zakudya zoterezi, mafuta ochepa okha ndi ma calories.
Mlozera wa glycemic umagawika m'magulu atatu, kutengera zomwe, mutha kuyang'ana pa kusankha zoyenera zamalonda ndi kupanga zakudya.
Zizindikiro za GI:
- Kufikira pa 50 PIECES - chakudya ndichopulumutsidwa kwa odwala matenda ashuga ndipo sizikhudza kukwera kwa shuga m'magazi.
- Kufikira 70 PIECES - amaloledwa kuphatikiza zinthu ngati izi mwakudya za wodwalayo.
- Kuyambira mayunitsi 70 ndi pamwambapa - chakudya chotere chimatha kuyambitsa hyperglycemia, chikuletsedwa kwambiri.
Kutengera ndi zomwe tafotokozazi, zakudya zonse za anthu odwala matenda ashuga ziyenera kukonzedwa kuchokera kuzakudya zomwe index ya glycemic yake siyidutsa 50 mayunitsi.
Zogulitsa za Msuzi wa Pea Otetezeka
Supu ya pea ikhoza kukonzedwa zonse pamadzi ndi msuzi wa nyama, koma sayenera mafuta. Kuti muchite izi, bweretsani nyamayo chithupsa ndikuthira madzi. Njirayi ndiyofunika kuchotsa nyama pang'onopang'ono kuchokera ku mankhwala ophera tizilombo komanso mankhwala ophera tizilombo, komanso kuchotsa msuzi "wambiri".
Ndikwabwino kusagwiritsa ntchito mbatata ndi kaloti pophika, chifukwa mndandanda wawo wa glycemic uli wapamwamba kwambiri. Ngati mukufunabe kuti muwonjezere mbatata mu msuzi, ndiye kuti uyenera kuwawiritsa usiku umodzi m'madzi ozizira, omwe kale amaduladula. Izi zikuthandizira kuchotsa wowuma kwambiri kuchokera ku ma tubers.
Msuzi wa pea a shuga ndi njira yoyamba yomwe imakhutitsa thupi ndi mavitamini ndi michere yambiri. Komanso, madontho a polka ali ndi arginine yofunika, yomwe imafanana ndi insulin.
Zinthu zomwe zili ndi GI yotsika (mpaka 50 PIECES) yomwe ingagwiritsidwe ntchito msuzi wa mtola:
- Nandolo zobiriwira komanso zachikasu;
- Nandolo zatsopano zobiriwira;
- Broccoli
- Anyezi;
- Leek;
- Tsabola wokoma;
- Garlic
- Mitundu - parsley, katsabola, basil, oregano;
- Nyama yankhuku;
- Ng'ombe;
- Turkey;
- Kalulu nyama.
Ngati msuzi wophika mu msuzi wa nyama, ndiye kuti mitundu ya nyama imasankhidwa ndi mafuta ochepa, ndikofunikira kuchotsa mafuta ndi khungu kwa iwo.
Maphikidwe a Msuzi wa Pea
Kuphatikiza kwabwino kwambiri kwa nyama ndi nandolo ndi ng'ombe. Chifukwa chake muyenera kuphika msuzi wa mtola pa nyama yang'ombe. Ndikwabwino kutenga nandolo yatsopano komanso yozizira nthawi yozizira.
Zonsezi zimachepetsa kwambiri nthawi yophika, kuphatikiza apo, masamba otere amakhala ndi mavitamini ndi michere yambiri othandiza. Chakudyachi chimatha kuphika pachitofu komanso pophika pang'onopang'ono, m'njira yofananira.
Ndikofunika kuti tisachite msuzi kuti tisawonjezere kalori ya mbale ndi cholesterol. Kuphatikiza apo, mukamayambitsa masamba amataya zinthu zambiri zamtengo wapatali.
Chinsinsi choyamba cha msuzi wa nandolo ndi chakale, pamafunika izi:
- Ng ombe yotsika mafuta - 250 gm;
- Nandolo (zouma) zatsopano - 0,5 makilogalamu;
- Anyezi - chidutswa 1;
- Katsabola ndi parsley - gulu limodzi;
- Mbatata - zidutswa ziwiri;
- Garlic - 1 clove;
- Mchere, tsabola wakuda - kulawa.
Poyamba, mbatata ziwiri ziyenera kudulidwa mu cubes ndikunyowa usiku m'madzi ozizira. Kenako, ng'ombe, masentimita atatu sentimita, kuphika mpaka wachifundo msuzi wachiwiri (kukhetsa madzi owiritsa), mchere ndi tsabola kulawa. Onjezani nandolo ndi mbatata, kuphika kwa mphindi 15, kenako onjezerani Frying ndi simmer kwa mphindi ziwiri pamwamba pa moto wochepa pansi pa chivindikiro. Chekani mafuta amkati ndikuthira mu mbale mukaphika.
Mwachangu: chabwino kuwaza anyezi ndi mwachangu mu mafuta ochepa a masamba, oyambitsa mosalekeza kwa mphindi zitatu, onjezani adyo wosankhidwa ndi simmer kwa miniti ina.
Chinsinsi chachiwiri cha msuzi wa pea chimaphatikizapo chinthu chovomerezeka monga broccoli, chomwe chili ndi GI yotsika. Pamagawo awiri muyenera:
- Nandolo zouma - 200 magalamu;
- Broccoli watsopano kapena wozizira - 200 magalamu;
- Mbatata - chidutswa chimodzi;
- Anyezi - chidutswa 1;
- Madzi oyeretsedwa - 1 lita;
- Mafuta opanga masamba - supuni 1;
- Katsabola wowuma ndi basil - supuni 1 imodzi;
- Mchere, tsabola wakuda - kulawa.
Tsuka nandolo pansi pamadzi othira ndikuthira mumphika wamadzi, kuphika pamoto wochepa kwa mphindi 45. Ikani masamba onse ndikuyika poto wowotcha ndi mafuta a masamba, kuphika kwa mphindi zisanu mpaka zisanu ndi ziwiri, kuyambitsa mosalekeza. Mchere ndi tsabola masamba omwe mukufuna mukazinga. Mphindi 15 musanaphike nandolo, onjezani masamba okazinga. Mukamaphika msuzi, muziwaze ndi zitsamba zouma.
Msuzi wotero wa nandolo ndi broccoli umatha kukhala chakudya chathunthu, ngati utalemedwa ndi zopaka zomwe zimapangidwa kuchokera ku mkate wa rye.
Malangizo pakusankhidwa kwachiwiri
Zakudya za tsiku ndi tsiku za anthu odwala matenda ashuga ayenera kukhala osiyanasiyana komanso osamala. Izi ziyenera kuphatikizapo zipatso, masamba ndi nyama. Otsalawo amakhala mu chakudya chochuluka - izi ndi zinthu mkaka ndi mkaka wowawasa, komanso mbale za nyama.
Mwachitsanzo, ma cutlets a nkhuku omwe ali ndi matenda ashuga ali ndi GI yotsika ndipo amatha kupatsidwa chakudya chonse chamasana komanso chamadzulo. Zonsezi zimachitika chifukwa choti mu nkhuku mulibe chakudya. Mapuloteni okha omwe samakhudza kukwera kwa shuga m'magazi.
Lamulo lalikulu ndikuphika nokha nyama yochokera ku bere la nkhuku yopanda khungu. Njira yochizira kutentha imaloledwa kusankha mwakufuna kwanu, koma ma cutlets otentha ndiwothandiza kwambiri.
Pa tebulo la anthu odwala matenda ashuga, zokongoletsera za zotsatirazi ndizololeka:
- Zakudya za tirigu - buluwheat, barele wa peyala, bulauni (bulauni), phala balere;
- Masamba - biringanya, tomato, anyezi, adyo, zukini, broccoli, tsabola wokoma, kolifulawa, kabichi, turnips, tsabola wobiriwira ndi wofiira.
Nthawi zambiri, mbale zam'mbali za odwala matenda ashuga zimatha kukhala chakudya chokwanira ngati zakonzedwa ku masamba angapo. Kuphatikiza apo, zakudya zoterezi sizipangitsa kuti usiku aliyense pakhale shuga wamagazi, omwe amatsimikizira mkhalidwe wokhutiritsa wodwala.
Kanemayo munkhaniyi amakamba za zabwino za nandolo.
