Ndi mtundu uliwonse wa matenda ashuga, munthu ayenera kutsatira malamulo apadera azakudya. Mtundu wachiwiri - zakudya ndiye chithandizo chachikulu, ndipo chofunikira - chothandiza. Kusankha chakudya choyenera ndi kukonza kwake kumapangitsa kuti shuga azikhala ndi shuga komanso kumateteza wodwala ku insulin yopanda chifukwa.
Simuyenera kuganiza kuti tebulo la anthu odwala matenda ashuga ndilabwino kwambiri, m'malo mwake, mndandanda wazakudya zovomerezeka ndizambiri ndipo mutha kuphika zakudya zambiri kuchokera kwa iwo. Chachikulu ndikusankha chakudya chomwe chili ndi glycemic index (GI) yotsika.
Zakudya za odwala matenda ashuga ayenera kuphatikizapo zipatso ndi masamba ambiri. Ngakhale, kuchuluka kwa zipatso kumaloledwa zipatso zochuluka kuposa 200 magalamu patsiku. Koma masamba akhoza kugwiritsidwa ntchito ngati saladi ndi mbale zovuta.
Chimodzi mwa masamba abwino ndi kabichi. Nkhaniyi ipereka maphikidwe a schnitzels ndi kabichi, casseroles, kabichi chokhazikika, ndi saladi zosiyanasiyana. Kuphatikiza apo, lingaliro la index ya glycemic lidzalingaliridwa, ndipo nalo, zosakaniza zam'mimba za shuga zimasankhidwa.
Glycemic index ndi maubwino a kabichi
Lingaliro la GI limawonetsa kutengera kwazinthu zamagetsi zomwe zimachitika pambuyo pake pakugwiritsa ntchito shuga.
Kutsitsa ngongoleyo, ndi chakudya. GI imakhudzidwanso ndi njira yophikira komanso kusasintha kwa chakudya cham'tsogolo.
Chifukwa chake, ngati zipatso ndi ndiwo zamasamba zabweretsedwa ku puree, ndiye kuti GI yawo imachulukira, chifukwa chosowa fiber, yomwe imachepetsa kuyenda kwa glucose kulowa m'magazi.
Muyenera kudziwa zomwe zili pa GI, ndizo:
- Mpaka 50 PISCES - zogulitsa sizikuwopseza kuchuluka kwa shuga;
- Mpaka magawo 70 - nthawi zina muyenera kuphatikiza chakudya chotere;
- Kuyambira mayunitsi 70 ndi pamwambapa - zinthu zoterezi ndizoletsedwa.
Kugwiritsa ntchito kabichi yoyera ndi yoyera kwa odwala matenda ashuga sikuletsedwa, popeza kuchuluka kwawo kumatsikira pang'ono. Kabichi palokha ili ndi zinthu zopindulitsa thupi:
- Amawonjezera chitetezo chokwanira matenda osiyanasiyana;
- Imalepheretsa chitukuko cha atherosulinosis;
- Imabweretsa yachilengedwe kapangidwe ka insulin;
- Amachepetsa shuga;
- Kutsitsa magazi;
- Amaletsa kunenepa;
- Limasinthasintha magazi.
Kugwiritsa ntchito kabichi konseku kumapangitsa kuti ikhale yofunikira pagome la odwala matenda ashuga.
Kuyambira kabichi yoyera, mutha kuphika saladi watsopano, yemwe ali ndi mavitamini ndi michere yambiri. Komanso, mankhwalawa amagwiritsidwa ntchito maphikidwe ena ambiri - awa ndi schnitzels ndi casseroles.
Kuti mukonze mbale za kabichi, mungafunike zosakaniza (zonse zili ndi GI yotsika):
- Kabichi yoyera;
- Rye ufa;
- Mazira
- Tomato
- Parsley;
- Katsabola;
- Nkhuku yopukutidwa (yopangidwa kuchokera ku chidutswa chopanda khungu);
- Katsabola;
- Anyezi;
- Mkaka
- Kirimu mpaka 10% mafuta;
- Mpunga wakuda (oyera pansi oletsedwa).
Mndandandandandawu uli ndi GI yotsika, chifukwa chake kugwiritsa ntchito sikungakhudze kuchuluka kwa shuga kwa wodwala matenda ashuga.
Schnitzel
Kabichi schnitzel kwa odwala matenda ashuga amaphika mwachangu komanso mosavuta.
Chakudya choterocho chimakhala ndi zopatsa mphamvu zochepa, koma kukoma kwake kumatha kupikisana ndi chakudya chamunthu wathanzi.
Ndikwabwino kusankha kabichi yaying'ono, ili ndi mavitamini ndi michere yambiri ambiri.
Kukonzekera mautumikiwa asanu muyenera:
- Kilogalamu imodzi kabichi;
- Dzira limodzi;
- Rye kapena oat ufa magalamu 150;
- Mafuta opanga masamba - 50 magalamu;
- Katsabola;
- Parsley;
- Supuni imodzi yamkaka;
- Mchere
Choyamba muyenera kuyeretsa kabichi ku masamba oyipa ndi aulesi, kudula pakati (chitsa), ndikuviika masamba m'madzi otentha amchere ndikuphika mpaka theka mutaphika. Mukayika mu colander ndikulola madzi.
Pakadali pano, pomwe kabichi akuyenda, ndikofunikira kuphatikiza dzira ndi mkaka. Sakanizani kabichi yophika masamba ndikutsuka pang'ono ndi nyundo yaku khitchini. Pindani masamba awiri, ndikuwapatsa mawonekedwe owuma, ndikuviika mu ufa wa rye, kenako zilowerere mu dzira ndi mkaka ndikuwonjezanso ufa. Mwachangu mu poto, makamaka ndi kuwonjezera mafuta ndi madzi. Tumikirani schnitzel imatha kukongoletsedwa ndi sprig ya parsley ndi katsabola.
Saladi yamasamba adzakhala chakudya chabwino cham'ma schnitzel.
Casseroles ndi cutlets
Pali maphikidwe enanso ovuta, monga kabichi ndi nyama casseroles, omwe amafunikira kugwiritsa ntchito uvuni. Zakudya zoterezi zimatha kukhala chakudya chamadzulo chokwanira ngati zingapangidwe ndi saladi ya vitamini (sipinachi, tomato, anyezi, wokometsedwa ndi mandimu).
Chekani anyezi ndi mwachangu mpaka chowonekera, ndiye kutsanulira nyama yoboola, malo ndi tsabola ndi simmer pa moto wochepa mpaka kuphika. Ndikwabwino kupaka nyama yodzaza ndi moto wochepa pang'ono mumafuta a masamba ndikuphatikiza ndi madzi.
Chekani bwino kabichi yoyera ndi mwachangu mu poto wina, mchere ndi tsabola. Mfundo yophika ndi chimodzimodzi ndi nyama yokazinga. Mu mbale ina, kumenyerani mazira ndi kutsanulira theka la osakaniza mu kabichi. Sakanizani mazira otsalawo ndi nyama yozaza.
Pakani pansi pa mbale yophika ndi mafuta a mpendadzuwa ndikuphwanya ndi ufa, kuti mumve mafuta ochulukirapo. Pansi, kufalitsa theka kuchuluka kwa supu ya kabichi, ndiye kutsanulira mu 150 ml ya kirimu, wina wosanjikiza - minced nyama, ndiye kabichi, ndikuthira zonona. Finyani tsogolo la massassole ndi katsabola wosenda ndi parsley. Preheat uvuni kuti 150 C ndikuphika kwa theka la ola.
Kuti mukonzekere muyenera:
- 500 magalamu a kabichi yoyera;
- 500 magalamu a nkhuku kapena Turkey mincemeat (yophika pawokha popanda nyama yopanda khungu);
- Anyezi wamkulu umodzi;
- Mazira awiri a nkhuku;
- 300 ml kirimu 10% mafuta;
- Mafuta opangira mafuta kuti mafuta azikola;
- Supuni imodzi ya rye kapena oatmeal (oatmeal ikhoza kupangidwa kunyumba ndikumata phala pa blender);
- Katsabola ndi parsley;
- Mchere;
- Tsabola wakuda wowonda.
Casserole yotereyi imakhala chakudya chabwino chokwanira, makamaka ngati mumagwiritsa ntchito saladi wa vitamini (Chinsinsicho chaperekedwa pamwambapa).
Mwambiri, chisamaliro chapadera chiyenera kulipidwa kwa coleslaw, chifukwa amatha kuphatikizidwa muzakudya za tsiku ndi tsiku za odwala matenda ashuga. Saladi ndi kabichi ndi nyemba zakonzedwa molingana ndi izi:
- White kabichi - 500 magalamu;
- Nyemba Yophika - 300 magalamu;
- Mpendadzuwa kapena mafuta opaka - supuni 1;
- Anyezi - 1 pc .;
- Tsabola wokoma - 1 pc .;
- Mitundu.
Chekani bwino kabichi, kuwaza tsabola kukhala n'kupanga, kuwaza amadyera. Phatikizani zosakaniza zonse, mchere ndi nyengo ndi mafuta, ngati mungafune, saladiyo amathanso kuwaza ndi mandimu.
Mutha kulemekezanso chakudyacho pokonzekera cutlets kabichi kwa anthu odwala matenda ashuga, omwe, chifukwa cha masamba omwe ali mu Chinsinsi, amakhala abwino kwambiri. Kwa cutlets muyenera:
- Nyama ya nkhuku kapena nkhuku (muchite nokha) - 500 magalamu;
- Dzira - 1 pc .;
- Rye mkate - 3 magawo;
- Anyezi - 1 pc .;
- Mchere;
- Tsabola wakuda;
- White kabichi - 250 magalamu.
Nikani kabichi mwachangu, kuwaza anyezi kukhala ma cubes, kusakaniza masamba ndi nyama yozama, mchere ndi tsabola. Lowetsani mkate wa rye mumkaka kapena m'madzi mukatupa, pofinyirani madzi ndikudutsa chopukusira nyama kapena pogaya ndi blender. Sakanizani mkate ndi mkate. Pangani ma cutlets ndi nthunzi kwa mphindi 25, mutembenuza kamodzi. Mwakusankha, mutha kupendayenda ma cutlets mu rye kapena oatmeal.
Njira yophikira iyi ndi yothandiza kwambiri kwa odwala matenda ashuga.
Zakudya zam'mbali zamasamba
Zakudya zam'mbali zamasamba za anthu odwala matenda ashuga ndizofunikira kwambiri patebulo, ndipo mutha kuziphika osati kuchokera ku kabichi yoyera.
Zambiri zamasamba zimakhala ndi GI yotsika, koma nthawi yomweyo zimakhala ndi mavitamini ndi michere yambiri yothandiza thupi.
Mosamala, kaloti amayenera kuphatikizidwa muzakudya, ngakhale mawonekedwe osaphika chizindikiro chake ndi magawo 35 okha, koma mawonekedwe owiritsa amawonjezera kukhala osavomerezeka a mayunitsi 85. Zakudya za masamba zovuta zimalimbikitsidwa kuti zizipakidwa madzi, ndikamafuta ochepa a masamba, momwe mungapangire popanda.
Zamasamba, pokonzekera mbale zam'mbali, zotsatirazi ndizololedwa (ndi GI mpaka 50 PISCES):
- Tomato
- Anyezi;
- Biringanya
- Makina
- Nandolo;
- Nyemba
- Bowa;
- Garlic
- Broccoli
- Kholifulawa.
Zamasamba onse omwe ali pamwambawa amatha kuwotcha, kuphatikiza malinga ndi zomwe mumakonda.
Ubwino wa kabichi
Zabwino za kabichi yoyera zafotokozedwa pamwambapa, komanso pali kolifulawa ndi nyanja zakale, ngakhale izi sizili m'gulu la masamba. Komabe, ayenera kusamalidwa mwapadera.
Katundu wamphesa wamtchire ndiwofunika kwambiri kwa thupi la wodwalayo. Ili ndi ma organic acid, mavitamini komanso zinthu zingapo za kufufuza. Seaweed ndi ayodini wambiri.
Mwambiri, zimakhala ndi phindu pamachitidwe oterewa odwala matenda ashuga:
- Amasintha kukana kwa thupi kumatenda osiyanasiyana;
- Imalepheretsa chitukuko cha atherosulinosis;
- Amasintha dongosolo la mtima;
- Normalization magazi;
- Amasintha dongosolo lonse la endocrine.
Zakudya zovomerezeka za seaweed za munthu wodwala tsiku lililonse siziyenera kupitirira 300 magalamu. Ndi chithandizo chake, mutha kupanga zopangira zosavuta komanso zosavuta kugaya, mwachitsanzo, kutumiza nyanja kale ndi dzira kapena dzira lotentha.
Kanemayo munkhaniyi amakamba za zabwino za kabichi pamatenda a shuga.
