Zakudya zamtundu woyamba komanso wachiwiri wa anthu odwala matenda ashuga ayenera kukhala osiyanasiyana komanso monga masamba, zipatso ndi zopangidwa ndi nyama - mazira, nyama, nsomba, mkaka ndi mkaka. Zonsezi zimatsimikizira kupezeka kwa mavitamini ndi michere yambiri kwa wodwala, komwe kumatsimikizira magwiridwe antchito a thupi lonse.
Kusankhidwa kwa zakudya kuyenera kuchitika molingana ndi glycemic index (GI), yomwe imawonetsa mphamvu ya chinthu pa shuga. Pali zoletsa mu zipatso ndi ndiwo zamasamba, komanso pazinthu zachilengedwe.
Mtengo wamaapulo a shuga sangathe kuyerekezera. Amakhala ndi mavitamini ndi michere yambiri, zomwe zimathandizira kulimbitsa chitetezo chathupi komanso zimathandizira thupi lonse.
Pansipa tikambirana lingaliro la GI, zomwe apulo akuwonetsedwa, maphikidwe a apamu kupanikizana, zotsekemera ndi mbale zina zimaperekedwa, popanda kugwiritsa ntchito shuga
Glycemic index ya apulo
GI imawonetsa mphamvu ya chinthu pobwera m'magazi pakudya, m'munsi mwake, ndizotetezeka. Kuwonjezeka kwa chizindikirochi kungakhudzidwe ndi kusasinthika kwa mbale komanso momwe amathandizira kutentha.
Yatsopano apulo GI ndi magawo 30, motero amaloledwa kuphatikiza muzakudya za tsiku ndi tsiku za odwala matenda ashuga. Koma apulo puree wopanda shuga amatha kufikira 65 PIERES, zomwe zingakhudze kuwonjezeka kwa shuga wamagazi.
Zonsezi zimachitika chifukwa choti kusinthasintha kotereku, chipatso chimataya fiber, zomwe zimayambitsa kuyamwa kwa glucose kulowa m'magazi. Chifukwa chake, ngati aganiza kuti adya apulosi popanda shuga, kuchuluka kwake kwa tsiku lililonse sikuyenera kupitirira 100 magalamu. Kudya kumachitika bwino m'mawa, pamene zochita zolimbitsa thupi zili pachimake, zomwe zimathandizira kupezeka kwa shuga m'magazi.
Chowonetsa cha GI chigawidwa m'magulu otsatirawa:
- Mpaka 50 PIECES - zogulitsa sizikuwopseza kuchuluka kwa shuga m'magazi.
- Mpaka magawo 70 - zakudya zimatha kuphatikizidwa muzakudya zokha komanso nthawi zina.
- Kuchokera pa 70 PIECES ndi pamwambapa - chakudya chotere chimayambitsa hyperglycemia, ngati sichilowetsedwa ndi insulin.
Kutengera ndi izi, zakudya za anthu odwala matenda ashuga ayenera kusankhidwa.
Zakudya za Apple
Kuchokera ku maapulo, mutha kuphika zakudya zosiyanasiyana - jams, jellies, marmalade ndikuwaphika mu uvuni kapena wophika pang'onopang'ono. Njira yotsirizayi imakondedwa kwambiri ndi matenda ashuga ndipo imasunga mavitamini ndi michere yambiri zipatso.
Maapulo ophika amatha kuphika ndi uchi. Anthu odwala matenda ashuga amalimbikitsidwa kuti akhale ndi mgoza, mthethe komanso uchi. Mumtundu wotere, glucose ochepera, GI yawo siyidutsa 65 PIERES. Koma zopangira njuchi zoletsedwa ndizoletsedwa.
Ngati zokambirana zakonzedwa, ndiye kuti zosakaniza monga shuga zimasinthidwa ndi uchi kapena zotsekemera, monga stevia. Mtundu watsiku ndi tsiku wa mbale suyenera kupitirira 100 magalamu.
Izi ndi maphikidwe a apulo:
- Jam;
- Jam;
- Mbatata zosenda.
Maphikidwe
Chinsinsi chosavuta kwambiri ndi applesauce wopanda shuga, mutha kumumeza ndi sweetener ngati mungasankhe acidic zipatso zosiyanasiyana. Maapulo amawongolera kuchokera pachimake ndi peel, kudula m'magawo anayi.
Ikani maapulo mu poto ndikuthira madzi kuti aphimbe pang'ono zipatsozo. Simmer pansi pa chivindikiro kwa mphindi 30 mpaka 35. Mukatha kuwonjezera lokoma kapena supuni imodzi ya uchi, kumenya maapulowo mu blender kapena kupaka kudzera mu suna.
Kupanikizana kopanda shuga kwa shuga kumatha kukundika m'mitsuko chosawilitsidwa ndikusungidwa m'malo amdima, ozizira kwa chaka. Kuti mukonzekere muyenera:
- Maapulo - 2 kg;
- Madzi oyeretsedwa - 400 ml.
Kuchokera mumaapulo, chotsani pakati ndikudula mu cubes, kuthira madzi mu poto ndikuwonjezera maapulo. Kuphika pambuyo kuwira kwa mphindi makumi awiri. Sakani zipatsozo mosalekeza kuti zisayake mpaka pansi. Pambuyo pololeza kuziziritsa ndikudutsa sume kapena kumenya pa smnder.
Ikani msuzi wa apulo pamoto wotsika kachiwiri ndikuphika mpaka unakhuthala. Ikani kupanikizana pamitsuko yomwe kale inali chosawilitsidwa ndikunyamula lids. Sinthani zitini ndikuphimba ndi bulangeti. Pambuyo pa tsiku, asungeni kumalo amdima komanso ozizira.
Kupanikizana kopanda shuga kwa shuga kumakonzedwa pogwiritsa ntchito luso lomweli monga kupanikizana. Mutha kulemeretsa kununkhira kwa apulosi pogwiritsa ntchito zipatso zamtundu wa zipatso. Amaloledwa m'matenda a shuga ndipo onse ali ndi GI yoposa 50 mayunitsi. Zosakaniza zotsatirazi ndizofunikira kupanikizana:
- Maapulo - 3 makilogalamu;
- Orange - zidutswa zitatu;
- Madzi oyeretsedwa - 600 ml.
Peulo maapulo, malalanje ndi mbewu, ndi kuwaza mu blender. Thirani madzi mu poto ndi kuwonjezera zipatso puree. Cook, oyambitsa mosalekeza kwa mphindi zisanu.
Pindani kupanikizana kwa apulosi-lalanje mu mitsuko chosawilitsidwa. Moyo wapamwamba kwambiri wa alumali ndi miyezi 12.
Zakudya zamafuta ena
Ndikulakwitsa kukhulupirira kuti menyu omwe amakhala ndi shuga wambiri samachotsa zakudya zamafuta tsiku lililonse. Izi sizitanthauza kuti mutha kudya maswiti ndi makeke. Wodwala amakonzekera mosavuta zakudya zotsekemera popanda shuga kunyumba, ndikuchepetsa zomwe zili ndi carboamu kukhala zovomerezeka.
Chakudya cham'mawa chodabwitsa chimaphikidwa ndi curd souffle, yomwe imaphikidwa kwa mphindi 10 mu microwave. Zipatso zomwe zikuwonetsedwa mu Chinsinsi zimaloledwa kusinthidwa malinga ndi zomwe mukufuna, koma musaiwale za chisonyezo cha GI.
Mwa zipatso za soufflé, wodwala matenda ashuga amatha kusankha - maapulo, mapeyala, rasipiberi, mabulosi abulu, sitiroberi, sitiroberi, mapichesi kapena ma apricots. Zitha kuphatikizidwanso.
Pa soufflé ya curd, zosakaniza zotsatirazi ndizofunikira:
- Tchizi chopanda mafuta chopanda mafuta - 300 gm;
- Dzira limodzi ndi mapuloteni amodzi;
- Apple - 1 chidutswa;
- Peyala - chidutswa chimodzi;
- Vanillin - pa nsonga ya mpeni;
- Lokoma - kulawa, koma mutha kuchita popanda iyo ngati zipatso zili zokoma.
Poyamba, dzira, mapuloteni, vanillin ndi tchizi chokoleti chimamenyedwa ndi chosakanizira kapena chosakanizira mpaka chochulukirapo chikawonjezeredwa, ngati mukufuna, ndi wokoma mwachitsanzo, stevia, amawonjezeredwa. Zipatso zimasungidwa ndipo pakati, zimadulidwa kukhala ma cubes atatu centimeter. Phatikizani zosakaniza zonse ndikusakaniza. Pitani ku chidebe ndikuyika mu microwave kwa mphindi 5 - 7. Curd soufflé imawerengedwa kuti imakonzeka pomwe misayo idakwera kwambiri ndipo imakhala yolimba.
Kuphatikiza apo, mchere wopanda shuga umatha kukhala monga makeke, zikondamoyo, makeke, jellies, marmalade ndi makeke, mwachitsanzo, mbatata. Nthawi yomweyo, zopangidwa ndi ufa zimakonzedwa kuchokera ku rye kapena ufa wa oat.
Kanemayo munkhaniyi akukamba za zabwino zomwe maapulo amapanga thupi la munthu.
