Zakudya za munthu yemwe ali ndi matenda ashuga zimakhala ndi malire. Zonsezi ndizofunikira kuti shuga m'magazi ikhale yofanizira. Kusankhidwa kwa zakudya za anthu odwala matenda ashuga kumatengera mkate (XE) ndi index ya glycemic (GI). Kutsika GI, kutsitsa XE m'mbale yophika.
Lingaliro la XE linayambitsidwa ndi akatswiri azakudya zaku Germany, chiwerengerochi chikuwonetsa kuchuluka kwa chakudya chamagulu mu chakudya. Izi zimathandiza wodwala matenda ashuga kuti awerenge kuchuluka kwake tsiku lililonse komanso osaputa shuga. Mndandanda wazinthu zomwe zaloledwa ndizambiri, ndipo ndikulakwitsa kuganiza kuti zakudya za odwala omwe ali ndi matenda ashuga, ngakhale atakhala amtundu wanji, zimakhala zochepa.
Aliyense wodwala matenda ashuga amadziwa kuti mpunga woyera ndi woletsedwa m'zakudya za matenda ashuga, koma izi sizitanthauza kuti muyenera kukana kudya ngati pilaf. Mutha kusintha mpunga woyera ndi mpunga wa bulauni ndikutsatira malamulo azinthu zophikira, ndiye kuti chakudyacho chidzakhala chotetezeka ndipo shuga ya magazi ikhalabe yachilendo.
Lingaliro la GI ndi chikhalidwe chake liziwonedwa pansipa, malingana ndi izi, zakudya zotetezeka za pilaf zimasankhidwa, chokoma ndipo, koposa zonse, maphikidwe othandiza amaperekedwa omwe angathandize kuchepetsa magazi.
Mlozera wa Glycemic
Chochita chilichonse chimakhala ndi GI, chomwe chimawonetsa zotsatira za malonda atatha kugwiritsa ntchito shuga, ndimachepetsa chiwerengero, ndichopatsa chakudya cha anthu odwala matenda ashuga. Gawo la buledi limatengera mtengo wake, lidzakhalanso laling'ono ngati GI sidzafike pamagulu 50.
Zimachitika kuti wodwala amatsatira malingaliro onse a endocrinologist pazakudya, koma magazi a magazi atsika ndipo funso likubwera - chifukwa chiyani? Izi zitha kuchitika chifukwa chakuti mlingo waukulu wa insulini unaperekedwa kale, womwe "unapangitsa" shuga kuchepa. Chochita pankhaniyi? Ngati shuga akadatha kugwa, ndiye kuti muyenera kudya mwamphamvu, mwachitsanzo, pilaf imakhala njira yabwino kwambiri, koma kuchokera ku zakudya zophika ndi GI yotsika.
Zowonetsa za GI zingati? Mwambiri, zomwe zimagawidwa zimagawika m'magulu atatu, awa:
- Mpaka 50 PIECES - zogulitsa ndizabwino ndipo siziyambitsa kuchuluka kwa shuga m'magazi.
- Mpaka magawo 70 - chakudya chimasowa patebulo la matenda ashuga. Zakudya zoterezi zimakonda kusiyanasiyana ndi chakudya kuposa lamulo.
- Kuyambira 70 mayunitsi ndi kupitilira ndizoletsedwa.
Njira yotithandizira kutentha imakhudzanso phindu la chakudya ndi shuga. Odwala ambiri amadabwa chifukwa chake. Kupatula apo, mafuta a masamba alibe GI konse. Zonsezi zimafotokozedwa ndikuti mukamaphika kapena kuthandizira ndi mafuta ambiri m'mbale, zomwe zimapezeka m'mafuta a cholesterol ndi ma calorie zimachulukana, zomwe zimakhudza dongosolo lamtima ndipo zimatha kunenepa kwambiri, ndipo mitundu yambiri ya odwala matenda ashuga amayamba kukhuta.
Chithandizo chotsatira cha kutentha kwa zinthu chololedwa:
- Steam ndi njira yomwe mungakonde, popeza mumapezeka zinthu zambiri zofunikira ndipo mavitamini amasungidwa mu chakudya.
- Wiritsani.
- Pa grill;
- Mu microwave;
- Kusenda ndi mafuta ochepa a masamba - ndi njirayi, muyenera kugwiritsa ntchito madzi okwanira, kusankha stewpan monga ziwiya.
- Wophika pang'onopang'ono pamitundu yonse kupatula mwachangu.
Mukamapanga tebulo la anthu odwala matenda ashuga, malamulo angapo akuyenera kutsatiridwa - sankhani zakudya zokhala ndi GI yotsika, muziwotha bwino komanso osadya kwambiri.
Zakololedwa zapa pilaf
Pilaf yokhala ndi matenda a shuga a 2 amatha kukonzekera zonse ziwiri nyama ndi masamba, zipatso zouma, monga ma prunes, zimawonjezeredwa ngati mukufuna. Kuthandiza kwa mbaleyo kuli m'chenicheni chifukwa chakuti mpunga wa bulauni (bulauni) umagwiritsidwa ntchito, womwe, chifukwa cha kukonzanso kwake, umasunga mavitamini ambiri ndi mchere.
Chifukwa chake, ili ndi mavitamini a B, ma amino acid, chitsulo, ayodini, nthaka ndi phosphorous. Komanso mpunga wa bulauni umakhala ndi mchere wochepa, womwe umalola kuchuluka kwake m'matenda ena - mtima ndi impso. Izi si tirigu, motero amakhulupirira kuti sayambitsa ziwengo. Mpunga umaperekedwanso kwa ana ngati chakudya choyamba.
Pokonzekera pilaf ya matenda ashuga, mutha kugwiritsa ntchito izi:
- Mpunga wakuda (bulauni);
- Garlic
- Nyama yankhuku;
- Turkey;
- Ng'ombe;
- Nyama ya Kalulu;
- Parsley;
- Katsabola;
- Basil;
- Tsabola wokoma;
- Tsabola wofiyira (paprika);
- Nandolo zatsopano;
- Anyezi;
- Prunes
- Ma apricots owuma.
Pa zonse zomwe zili pamwambazi, mutha kuphika ma pilaf osiyanasiyana - nyama, masamba komanso zipatso.
Maphikidwe a Pilaf
Nyama pilaf ikhoza kugwiritsidwa ntchito ngati chakudya chokwanira ndipo gawo lake siliyenera kupitirira 250 g. Ngati wodwala matenda ashuga amadzifunsa funso - bwanji pamlingo wamasana komanso kuchuluka? Izi ndichifukwa choti mpunga umakhala ndi ma carbohydrate ovuta ndipo umakwaniritsa zonse zomwe thupi limafunikira, ndipo mbale yotereyi ilinso ndi mapuloteni - nyama. Mulingo wothandiza wa magalamu 250 uzikhala wa chakudya chilichonse, ngakhale wodwala akachidya, chakudya cham'mawa, chamasana kapena chamadzulo. Ndi matenda a shuga, ndizoletsedwa kudya kwambiri.
Chinsinsi choyamba cha nyama ya pilaf chimaperekedwa mwachikale ndipo chimachitika pophika pang'onopang'ono - sizitenga nthawi yochulukirapo ndipo simuyenera kuyang'anira kuyeserera kwa malonda. Zotsatira zotsatirazi zidzafunika:
- Mpunga wa bulauni - magalamu 250;
- Garlic - zovala ziwiri;
- Firimu la nkhuku (yopanda khungu ndi mafuta) - 200 magalamu;
- Tsabola wokoma - chidutswa chimodzi;
- Parsley - nthambi ziwiri;
- Mafuta opangira masamba - supuni imodzi;
- Mchere, tsabola wakuda - kulawa.
Choyamba, muzitsuka mpunga mpaka madzi atayamba kumveka. Mukathira kuthira muyeso ya multicooker ndikuwonjezera mafuta amasamba, sakanizani bwino. Dulani nkhuku mu cubes mainchesi anayi, kusenda tsabola ndikudula mzere. Sakanizani, mchere ndi tsabola zonse zosakaniza.
Thirani onse 350 ml a madzi oyeretsedwa, valani pamwamba adyo, kudula mu magawo angapo. Kuphika mu pilaf kapena mpunga kwa ola limodzi. Tumikirani chakudyacho podula parsley wosadulidwa.
Chinsinsi chachiwiri chilibe nyama - iyi ndi pilaf yamasamba, yomwe imatha kukhala chakudya cham'mawa chokwanira kapena chakudya chamadzulo choyamba. Kwa ma servings awiri ndikofunikira:
- Mpunga wa bulauni - magalamu 250;
- Tsabola wokoma - chidutswa chimodzi;
- Anyezi - chidutswa chimodzi;
- Nandolo zatsopano zobiriwira - magalamu 150;
- Mafuta opangira masamba - supuni imodzi;
- Katsabola ndi parsley - nthambi zingapo;
- Garlic - zovala ziwiri;
- Basil - masamba ochepa;
- Mchere kulawa.
Pilaf yophika masamba imatha kuphika onse pophika pang'onopang'ono komanso nthawi zonse. Choyamba, njira yoyamba idzawerengedwa, kenako yachiwiri.
Tsuka mpunga pansi pamadzi othira ndikuthira mumtsuko, onjezerani mafuta a masamba ndikusakaniza bwino. Dulani anyezi mu mphete za theka, adyo mu zigawo zoonda, tsabola m'mizere. Onjezani zamasamba onse mupunga, mchere ndi kutsanulira 350 ml wamadzi oyeretsedwa. Kuphika mu mpunga kwa ola limodzi. Tumikirani masamba oyenga masamba, owazidwa zitsamba zosenda bwino komanso zokongoletsedwa ndi masamba a basil.
Kuphika pilaf yamasamba pachitofu, choyamba muyenera kuwira mpunga pamoto wochepa pansi pa chivindikiro chotsekedwa kwa mphindi 35. Mukatha kuwonjezera zamasamba zonse ndikuphika kwa mphindi 10 zina. Dzazani mbale ndi mafuta a masamba mukakhala kuti yakonzeka. Ngati madzi adaphika pakuphika, ndikofunikira kuwonjezera wina 100 ml.
Tumikirani woyendetsa ndege wotere, monga momwe woyamba.
Tebulo Zosiyanasiyana Zakuwala
Gome la anthu odwala matenda ashuga limatha kusinthidwa bwino pogwiritsa ntchito zida zapamwamba za anthu odwala matenda ashuga zopangidwa kuchokera ku masamba osiyanasiyana. Amatha kukhala chakudya cham'mawa chokwanira kapena chakudya chamadzulo, komanso nkhomaliro, akaphatikizidwa ndi nyama yophika.
Masamba a shuga ayenera kukhala kwambiri pazakudya za tsiku ndi tsiku. Ali ndi mavitamini ndi michere, komanso otetezeka kwathunthu ku matendawa. Mukasankha masamba muyenera kuganiziranso za GI.
Amaloledwa kuphika mbale zam'mphepete monga masamba:
- Broccoli
- Kholifulawa;
- Phwetekere
- Biringanya
- Tsabola wobiriwira ndi wofiira;
- Makina
- Nandolo yobiriwira ndi chikasu;
- Kabichi yoyera.
Kaloti amathanso kudyedwa yaiwisi, GI yake imakhala magulu 35, koma yophika imafika magawo 85.
Ngati nthawi zina mulibe nthawi yokwanira kuti mukonze mbale zam'mbali, nyama izitha kuthiriridwa ndi kelp. Nthawi zambiri? sea kale kwa matenda osokoneza bongo a mellitus 2 ndi othandiza kwambiri ndipo amateteza matenda monga atherosulinosis. Kuphatikiza apo, imathandizira dongosolo la endocrine lonse komanso pazogwira mtima.
Kanemayo munkhaniyi akuwonetsa Chinsinsi cha pilaf yamasamba.
