Ndi matenda a shuga a 2, munthu amafunikira kutsatira malamulo okhwima pazakudya ndi kusankha kwa zinthu. Kwa wodwala, izi zimagwira monga chithandizo chachikulu ndikuchenjeza kusintha kwa mtundu wachiwiri kukhala wodalira insulin, mtundu woyamba.
Mukamapanga zakudya, munthu ayenera kumvetsera mwachidwi ku glycemic index (GI) ya malonda ndi malamulo amomwe amathandizira kutentha. Kwa odwala matenda ashuga, chakudya chizikhala ndi chakudya chochepa komanso chokhala ndi calorie ochepa, chifukwa ambiri ndi onenepa.
Omelet yemwe ali ndi matenda ashuga samaloledwa, komanso amavomerezedwa ngati chakudya cham'mawa chokwanira kapena chakudya chamadzulo. Kukoma kwake kumatha kusinthidwa pogwiritsa ntchito masamba ndi nyama. Nkhaniyi idzafotokozera za GI ndi miyeso yake yovomerezeka kwa odwala matenda ashuga. Pamaziko awa, zinthu zowonjezera pakukonzekera ma omeleti zidasankhidwa, maphikidwe adawonetsedwa, ndipo omeleette a mkate adawerengedwa.
Mlozera wa Glycemic
Mndandanda wamatenda a glycemic ndi chizindikiritso cha zotsatira za chinthu pambuyo poti wagwiritsa ntchito shuga m'magazi, m'munsi mwake, chakudya chake ndichabwino kwa munthu wodwala matenda ashuga. Nthawi zonse muyenera kuyang'anira zinthu za GI, kuti zisawononge thanzi.
Chizindikiro chachiwiri ndi magawo a mkate.
Amawonetsa kuchuluka kwa chakudya chamagulu mu chakudya. Odwala ambiri amaganiza kuti - kodi amamu ali ndi magawo angati a mkate? Muli XE imodzi. Ichi ndi chizindikiro chaching'ono.
Zizindikiro za GI zimagawidwa mu:
- Kufikira pa 50 PIECES - chakudya sichimakhudzanso magazi;
- Kufikira 70 PIECES - chakudya nthawi zina chimatha kuphatikizidwa ndi zakudya, makamaka m'mawa;
- Kuyambira 70 mayunitsi ndi pamwambapa - zinthu zimayambitsa kuwonjezeka kwa shuga m'magazi.
Kuphatikiza apo, cholozera chothandizira kutentha chimakhudzidwanso ndi njira zamatenda othandizira kutentha. Ndi matenda a shuga, mutha kuphika mbale motere:
- Kwa okwatirana;
- Wiritsani;
- Pa grill;
- Wophika pang'onopang'ono;
- Mu microwave.
Kutsatira malamulo omwe ali pamwambapa kumatsimikizira wodwalayo chizindikiro chokhazikika cha shuga.
Katundu Wovomerezeka wa Omelet
Musaganize kuti omele adakonzedwa kuchokera ku mazira ndi mkaka wokha. Kukoma kwake kumatha kukhala kosiyanasiyana ndi masamba, bowa ndi nyama. Chachikulu ndichakuti onse ali ndi zopatsa mphamvu zopatsa mphamvu komanso GI.
Omelet yokonzedwa bwino imakhala chakudya chabwino cham'mawa komanso chakudya chamadzulo kwa wodwala yemwe ali ndi matenda ashuga. Mutha kuphika mwina ngati chokole kapena mwachangu mu poto ndikugwiritsa ntchito pang'ono mafuta a masamba. Njira yoyamba ndiyabwino kwa munthu wodwala matenda ashuga, chifukwa chake mumbale mumakhala mavitamini ndi michere yambiri othandiza.
Pokonzekera maelemaeleki, amaloledwa kugwiritsa ntchito zinthu zomwe zimakhala ndi GI yochepa komanso zopatsa mphamvu:
- Mazira (osaposa amodzi pa tsiku, monga yolk imakhala ndi cholesterol yambiri);
- Mkaka wonse;
- Mkaka wocheperako;
- Tofu tchizi;
- Chingwe cha nkhuku;
- Turkey
- Biringanya
- Bowa;
- Tsabola wokoma;
- Leek;
- Garlic
- Tomato
- Nyemba zobiriwira;
- Kholifulawa;
- Broccoli
- Sipinachi
- Parsley;
- Katsabola.
Zosakaniza zimatha kuphatikizidwa molingana ndi zomwe munthu amakonda za anthu odwala matenda ashuga.
Maphikidwe
Pansipa pazikhala maphikidwe ambiri omwe angakwaniritse kukoma kwanu ngakhale gourmet wambiri kwambiri. Wodwala matendawa amatha kusankha njira yabwino yopezera kukoma kwake. Zakudya zonse zimakhala ndi GI yotsika, zakudya zamafuta ochepa komanso chakudya chamafuta. Ma omel oterewa amatha kudya tsiku lililonse, osawononga nthawi yambiri pokonzekera.
Omelet Wachi Greek amasiyanitsidwa ndi kukoma kwake kosalala, pomwe ali ndi zopatsa mphamvu zochepa. Imakonzedwa ndikuwonjezeranso sipinachi, komwe kwakhala kovomerezeka ku Europe chifukwa cha mavitamini ndi michere yambiri.
Kuti mukonzekere, mufunika izi:
- 150 magalamu a sipinachi watsopano;
- 150 magalamu a champignon watsopano kapena bowa wa oyisitara;
- Supuni ziwiri za tofu tchizi;
- Wochepa anyezi;
- Azungu atatu azira.
- Kuphika mafuta ophika;
- Masamba ochepa a parsley ndi katsabola;
- Mchere, tsabola wakuda pansi.
Cheka anyezi ndi bowa ndikuwathira poto otentha, kuwira pamoto wochepa kwa mphindi zisanu. Zofunika kudziwa kuti madzi pang'ono ayenera kuwonjezeredwa ku masamba a masamba mukamawaza. Pambuyo pang'onopang'ono, ikani masamba osakaniza pambale ndikusakaniza ndi mapuloteni. Kenako ayikeni pamoto kachiwiri, onjezani tchizi chosenda bwino cha tofu, sipinachi ndi kusakaniza, mchere ndi tsabola kuti mulawe. Kuphika moto wochepa pansi pa chivindikiro. Tumikirani pokonza omele achi Greek ndi zitsamba.
Palibe njira yothandiza komanso yosangalatsa ya omelette yophika ndi broccoli ndi tchizi. Zapezeka kuti ndi wokongola kwambiri. Ma seva anayi adzafunika izi:
- Supuni imodzi ya mafuta masamba;
- 200 magalamu a broccoli;
- Anyezi mmodzi sing'anga;
- Mazira atatu;
- Nthambi zochepa za katsabola ndi parsley;
- Mchere, tsabola wakuda - kukoma.
- 100 magalamu a tchizi wopanda mafuta.
Poyamba, mwachangu broccoli wosankhidwa bwino ndi anyezi m'mphete zopendekera pamoto waukulu, ndikofunikira kuchita izi mu saucepan, ndikuwonjezera madzi pang'ono ndi mafuta a masamba. Kuphika kwa mphindi zisanu, oyambitsa mosalekeza.
Phatikizani mazira ndi mchere ndi tsabola wakuda, kumenyedwa mpaka chithovu chofiyira chikapangidwa. Mutha kugwiritsa ntchito whisk, koma chosakanizira kapena chosakanizira pamenepa ndiye njira yabwino kwambiri. Thirani dzira kusakaniza mumasamba okazinga mu poto, ndikuthira pansi moyenerera. Kuphika kutentha kwapakatikati kwa mphindi ziwiri kapena zitatu. Finyani omelet ndi tchizi, woyamba kumuphwanya ndi manja anu. Kuphika wina mphindi zisanu pa moto wochepa pansi pa chivindikiro.
Ndikofunikira kuyang'ana kukongola kwa omelet ikamera, ndiye kuti kuphika kwatha. Finyani mbale yomaliza ndi zitsamba.
Tumikirani omelette kutentha mpaka "kugunda".
Kodi mafinya ndi chiyani?
Monga tanenera kale, mazira omwe ali ndi vuto lalikulu akhoza kukhala chakudya chonse. Koma amaloledwa kudya ndi nyama kapena mbale zovuta zam'mbali. Mokulira, zakudya zam'magulu a ashuga zomwe zimakhala ndi matenda ashuga ziyenera kukhala gawo lalikulu la zakudya, chifukwa ndizomwe zimakhutitsa thupi ndi mavitamini komanso mphamvu.
Monga mbale yakumbuyo, masamba ophikika ndi abwino kwa omelet yosavuta (yopangidwa kuchokera ku mazira ndi mkaka). Itha kupangidwa molingana ndi zomwe amakonda a matenda ashuga. analimbikitsa kutentha kutentha - chawotcha komanso kuphika pang'onopang'ono, ndiye masamba azisunganso zinthu zambiri zofunikira.
Pophika pang'onopang'ono, mwachitsanzo, mutha kuphika ratatouille. Pamafunika zinthu ngati izi:
- Biringanya limodzi;
- Tsabola awiri okoma;
- Tomato awiri;
- Anyezi Mmodzi;
- Masamba angapo a adyo;
- 150 ml ya madzi a phwetekere;
- Supuni imodzi ya mafuta masamba;
- Mchere, tsabola wakuda kuti mulawe;
- Masamba angapo a katsabola ndi parsley.
Dulani biringanya, tomato ndi anyezi kukhala mphete, tsabola kukhala n'kupanga. Ikani masambawo muchidebe cha multicooker kapena stewpan wozungulira (ngati ratatouille adzaphika mu uvuni), mutatha mafuta pansi ndi mafuta. Mchere ndi tsabola masamba.
Kuti mukonze msuzi, sakanizani madzi a phwetekere ndi adyo, omwe mumadutsa mu akanikizidwe. Thirani msuzi ndi masamba ndikuyika njira yoperekera kwa mphindi 50. Mukamagwiritsa ntchito uvuni, kuphika ratatouille pa kutentha kwa 150 ° C kwa mphindi 45.
Mphindi ziwiri musanaphike, kuwaza ndi zitsamba zosenda bwino.
Maupangiri ambiri azakudya
Aliyense wodwala matenda ashuga ayenera kudziwa kuti mndandanda wa shuga wambiri uyenera kukhala ndi zakudya zomwe zimakhala zochepa kwambiri mu GI. Mu matenda a shuga a mtundu woyamba, izi zimateteza munthu ku jakisoni wowonjezereka ndi insulin, koma mu mtundu wachiwiri sichingalole kuti matenda alowe mu mawonekedwe odalira insulin.
Maphikidwe a omelet omwe aperekedwa pamwambapa ndi abwino kwa odwala matenda ashuga, pomwe akukhutitsa thupi ndi mavitamini komanso mphamvu kwa nthawi yayitali.
Kanema yemwe ali munkhaniyi akuwonetsa chinsinsi cha mtundu wa omele popanda kuwaza.
