Kuzindikira matenda ashuga kumafunika kuti wodwala azitsatira malamulo okhwima a tsiku ndi tsiku, kuchita zolimbitsa thupi komanso kudya moyenera. Omaliza amachita mbali yofunika kwambiri pakuwonjezeka kwa shuga m'magazi. Kutsatira zakudya okhwima, wodwalayo amadzitchinjiriza ku jakisoni wowonjezera komanso wopanda nzeru.
Monga munthu aliyense wathanzi, wodwala matenda a shuga amafuna kusiyanitsa zakudya zake, makamaka mbale za ufa, popeza zili zoletsedwa kwambiri. Njira yabwino ndi kukonza fritters. Amatha kukhala okoma (koma popanda shuga) kapena masamba. Ichi ndiye chakudya cham'mawa chodwala, chomwe chimakulolani kukhutiritsa thupi kwanthawi yayitali.
Iyenera kutsimikiziridwa kuti ndibwino kugwiritsa ntchito zikondamoyo pa kadzutsa, kuyamwa mosavuta kwa glucose ndi thupi, chifukwa chakuchita zolimbitsa thupi kwambiri m'mawa.
Pansipa adzapatsidwa maphikidwe angapo a fritters, onse zipatso ndi ndiwo zamasamba, poganizira index yawo ya glycemic, lingaliro lenileni la glycemic index ndi zinthu zomwe zimagwiritsidwa ntchito pokonza mbalezi zimaganiziridwa.
Mlozera wa Glycemic
Zogulitsa zilizonse zili ndi mndandanda wake wa glycemic, womwe umawonetsa kuchuluka kwa shuga m'magazi.
Ndi chithandizo cha kutentha kosayenera, chizindikiro ichi chimatha kukula kwambiri. Chifukwa chake, ndikofunikira kwambiri kuti azitsatira patebulo pansipa posankha zinthu pokonza fritters.
Zinthu zovomerezeka za munthu wodwala matenda ashuga ayenera kukhala ndi GI yotsika, komanso ndizovomerezeka nthawi zina kudya chakudya ndi GI wamba, koma GI yapamwamba ndi yoletsedwa. Nawo malangizo a glycemic index:
- Kufikira 50 PIECES - otsika;
- Mpaka 70 mayunitsi - sing'anga;
- Kuyambira 70 mayunitsi ndi pamwamba - okwera.
Zakudya zonse ziyenera kukonzedwa motere:
- Wophika;
- Kwa okwatirana;
- Mu microwave;
- Pa grill;
- Wophika pang'onopang'ono, "kuzimitsa"
Zikondamoyo za anthu odwala matenda ashuga zitha kupangika ndi masamba ndi zipatso zonse, chifukwa chake muyenera kudziwa index ya glycemic pazonse zomwe zimagwiritsidwa ntchito:
- Zukini - mayunitsi 75;
- Parsley - mayunitsi 5;
- Katsabola - 15 magawo;
- Mandarin - 40 PISCES;
- Maapulo - 30 magawo;
- Choyera cha dzira - 0 PIERES, yolk - 50 PISCES;
- Kefir - magawo 15;
- Rye ufa - mayunitsi 45;
- Oatmeal - 45 PISCES.
Chinsinsi kwambiri cha masamba fritters ndi zucchini fritters.
Maphikidwe a Hash brown
Amakonzedwa mwachangu kwambiri, koma mndandanda wawo wa glycemic umasiyana pakati pakatikati ndi kumtunda.
Chifukwa chake, kudya koteroko sikuyenera kukhala patebulo nthawi zambiri ndipo ndikofunikira kuti zikondamoyo zizidyedwa mu chakudya choyamba kapena chachiwiri.
Zonsezi zimachitika chifukwa choti mu theka loyamba la tsiku munthu amakhala ndi zochita zazikulu kwambiri zolimbitsa thupi, izi zimathandiza kuti glucose yemwe amalowa m'magazi azisungunuka mwachangu.
Kwa ozizira squash muyenera:
- Kapu imodzi ya ufa wa rye;
- Zukini imodzi yaying'ono;
- Dzira limodzi;
- Parsley ndi katsabola;
- Mchere ndi tsabola kuti mulawe.
Zukini kabati, parsley wosankhidwa ndi katsabola, ndi kusakaniza zosakaniza zonse zotsalira mpaka yosalala. Kusasinthika kwa mayesowo kuyenera kukhala kolimba. Mutha kuwaza zikondamoyo mu msuzi pamtengo wocheperako wamafuta masamba ndi kuwonjezera kwa madzi. Kapena nthunzi. Nditakutumizirani pansi pa mbale ndi pepala lokazikiramo, pomwe mtanda udzayikiridwa.
Mwa njira, ufa wa rye ungathe m'malo mwa oatmeal, womwe ndi wosavuta kuphika kunyumba. Kuti muchite izi, tengani mafuta oatmeal ndikupera kukhala ufa pogwiritsa ntchito blender kapena khofi chopukusira khofi. Ingokumbukirani kuti ma flakes enieniwo saloledwa kwa anthu odwala matenda ashuga, chifukwa ali ndi chisonyezo cha glycemic pamwamba pa avareji, koma ufa m'malo mwake, magawo 40 okha.
Chinsinsi ichi adapangira ma servings awiri, zikondamoyo zotsalazo zitha kusungidwa mufiriji.
Zikondamoyo zokoma
Zikondamoyo zokhala ndi matenda ashuga 2 zitha kuphika monga mchere, koma wopanda shuga. Iyenera kusinthidwa ndi mapiritsi angapo a sweetener, omwe amagulitsidwa ku pharmacy iliyonse.
Maphikidwe okoma a fritters amatha kukonzekera zonse ndi kuwonjezera kwa tchizi tchizi komanso kefir. Zonse zimatengera zomwe munthu amakonda. Njira yawo yothetsera kutentha iyenera kukhala yokazinga, koma osagwiritsa ntchito mafuta a masamba, kapena otentha. Njira yotsirizayi ndiyabwino, chifukwa mu zopangidwazo mumatsala mavitamini ndi michere yambiri, komanso chidziwitso cha glycemic cha zinthu sizikula.
Kwa mafinya a zipatso:
- Ma tanger awiri;
- Kapu imodzi ya ufa (rye kapena oatmeal);
- Mapiritsi awiri a sweetener;
- 150 ml mafuta wopanda kefir;
- Dzira limodzi;
- Cinnamon
Phatikizani kefir ndi sweetener ndi ufa ndikusakaniza bwino mpaka mapapu atha. Kenako onjezerani dzira ndi ma tangerine. Ma tangerine amayenera kusungunulidwa kale, amagawika magawo ndikudula pakati.
Kuyika poto ndi supuni. Kutenga zipatso zingapo. Pang'onopang'ono mwachangu pansi pa chivindikiro mbali zonse ziwiri kwa mphindi zisanu. Kenako valani mbale ndikuwaza sinamoni. Kuchuluka kwa zosakaniza kumeneku kumapangidwira ma servings awiri. Ichi ndiye chakudya cham'mawa chofunikira, makamaka kuphatikiza ndi tiyi wa tonic wozikidwa pa peins tangerine.
Palinso Chinsinsi chomwe chimagwiritsa ntchito tchizi chamafuta ochepa, koma chitha kukhala chofufumitsa, osati makeke. Pamagawo awiri muyenera:
- 150 magalamu a tchizi chopanda mafuta;
- 150 - 200 magalamu a ufa (rye kapena oatmeal);
- Dzira limodzi;
- Mapiritsi awiri a sweetener;
- 0,5 supuni ya koloko;
- Mmodzi wokoma ndi wowawasa apulo;
- Cinnamon
Sendani apuloyo ndi kuiwaza, kenako kuphatikiza ndi tchizi komanso tchizi. Muziganiza mpaka yosalala. Onjezerani mapiritsi awiri a sweetener, mutatha kuwapaka supuni yamadzi, kutsanulira mu soda. Sakanizani zosakaniza zonse. Mwachangu pansi pa chivindikiro mu msuzi ndi mafuta osachepera mafuta, amaloledwa kuwonjezera madzi pang'ono. Mukatha kuphika, kuwaza zikondamoyo za sinamoni.
Mu kanema munkhaniyi, maphikidwe ena owerengeka a chikondwerero cha matenda ashuga amaperekedwa.
