Yerusalemu artichoke a mtundu 1 ndi matenda ashuga 2: Kusintha kwaphika kwa mbatata

Anthu odwala matenda ashuga ayenera kumangokhala ndi zakudya zama carb ochepa amoyo wawo wonse. Kuti muchepetse vutoli, akatswiri azaumoyo amalimbikitsa kuti musinthe zakudya zanu ndi zakudya zovomerezeka. Mutha kugwiritsa ntchito Yerusalemu artichoke ndi mtundu wachiwiri wa shuga popanda kuletsa, imadyedwa mwatsopano, stewed, yokazinga, kuzifutsa. Kuchokera pamasamba odabwitsa awa, mutha kupanga mbamu ndi zipatso zotsekemera. Kapangidwe ka Yerusalemu artichoke sikodabwitsanso motero, malinga ndi zomwe zili zofunikira ndizofunikira kwambiri kuposa mbewu zina zamizu. Mankhwala achikhalidwe, masamba awa amagwiritsidwa ntchito pochiza matenda ambiri, kuphatikizapo kuchepetsa hyperglycemia mu shuga.

Kapangidwe kake ndi glycemic index ya Yerusalemu artichoke

Yerusalemu artichoke ndi muzu, mizu yake imafanana ndi mbatata. Mtengowo umadziwika kwambiri kuyambira pomwe unabweretsa ku Russia kuchokera ku North America zaka 2 zapitazo. Mayina ena a ku Yerusalemu artichoke ndi drumole, dongo. Masamba ake ndi mitengo yayitali imakutidwa ndi fluff, maluwa amayambira kuyandikira m'dzinja. Maluwa owala, achikasu amafanana ndi mpendadzuwa.

Tubers amakumba kumapeto kwa yophukira. Yerusalemu artichoke amasungidwa bwino mpaka kuphukira mu cellars ndi makonde onyezimira, kotero kuti imabweretsa phindu nthawi yoyenera, pamene zakudya za odwala matenda ashuga sizikhala bwino ndi mavitamini. Mtundu wina wawukulu wa Yerusalemu artichoke: mutha kuwusiya munthaka nthawi yonse yozizira ndikuwukumba koyambirira koyambirira, chisanu chikangosungunuka. Ma Tubers panthawiyi ndiwosangalatsa kwambiri.

Watsopano Yerusalemu artichoke amakonda ngati kabichi phesi kapena mpiru, koma popanda kuwawa chikhalidwe cha kupachika. Akuluakulu ndi ana ali okondwa kubzala masamba amadzimadzi awa. Yophika ndi yokazinga, imakhala yachifundo kwambiri, imayenda bwino ndi zokometsera zambiri - anyezi, katsabola, parsley, sinamoni, cloves, koriander. Yerusalemu artichoke amapanga mbale zabwino za nyama; imakoma mu mphodza ndi masamba ena. Mwachidule, kukula kwa Yerusalemu artichoke m'khichini la odwala omwe ali ndi matenda ashuga ndi kosiyanasiyana.

Matenda a shuga ndi kupsinjika kudzakhala chinthu chakale

• Matenda a shuga -95%
• Kuthetsa kwa mitsempha thrombosis - 70%
• Kuthetsa kwa kugunda kwamtima kwamphamvu -90%
• Kuthana ndi kuthamanga kwa magazi - 92%
• Kuwonjezeka kwa mphamvu masana, kukonza kugona usiku -97%

Ubwino ndi kuvulaza kwa Yerusalemu artichoke amtundu wa ashuga wachiwiri ndizotsimikizika ndi kapangidwe kake. Mndandanda wa mavitamini ndi michere yofunika kwambiri mu mbewu ya muzu (zinthu zokhazo zomwe zimakhala ndi zoposa 5% ya zomwe zimafunikira patsiku la munthu wamkulu zimawonetsedwa):

Mu shuga mellitus, zakudya zovomerezeka zimatsimikiziridwa ndi index yawo ya glycemic. Maziko azakudya zamtundu wa 2 ayenera kukhala chakudya chokhala ndi chisonyezo chotsika, chochepera 35. Zogulitsa zomwe zili ndi index yofikira mpaka 55 zimagwiritsidwanso ntchito kwambiri. kukhala zovulaza. Choyipa chachikulu ndikulipira matendawa, mapeyala ocheperako amaloledwa. Ndi shuga wabwinobwino patsiku, mutha kukhala ndi 250 g, kapena 1 chakudya chokwanira cha ku Yerusalemu artichoke.

Mukamaphika ndikupanga puree kuchokera kumasamba, index yawo ya glycemic imachulukanso, monga fiber yazakudya imawonongeka, komanso kupezeka kwa mafuta ochulukirapo kumawonjezeka. Mukamadula ku artichoke ku Yerusalemu, kuwonjezeka kumeneku sikofunikira, koma kuphika sikumangopanga GI zochulukirapo mwa mfundo 10, komanso kumaphwanya chinthu chofunikira kwambiri mu mbewu iyi ya inulin - inulin. Chifukwa chake, kugwiritsa ntchito Yerusalemu artichoke munjira yake yaiwisi ndikofunikira.

Kuwerengera kuchuluka kwa insulin kwa mtundu 1 shuga, 100 g ya ku Yerusalemu artichoke amatengedwa ngati 1.4 XE. Mu 1 XE - 70 g muzu.

Zothandiza zimatha mizu mbewu

Mwa anthu omwe ali ndi matenda ashuga a mtundu wa 2, peyala ya dothi imatha kukwaniritsa bwino matenda a glycemic, motero kuchepetsa chiopsezo cha zovuta zambiri. Zopindulitsa za Yerusalemu artichoke ndizofunikira kwambiri chifukwa cha kuchuluka kwa inulin mmenemo - mpaka 18%. Katunduyu ndi m'gulu la ma polysaccharides ndipo ndi mtundu wamphamvu munyengo, ngati wowuma mubatata. Inulin ndi prebiotic, ma enzymes am'mimba satha kuthyolako, motero osasinthika amafika m'matumbo akulu, pomwe amakhala chakudya cham microflora yake. Chifukwa cha zakudya zabwino, mabakiteriya opindulitsa amakula bwino, zomwe zimathandiza kuti ntchito ya m'mimba ikhale bwino, imathandizira kudzimbidwa ndi kutsegula m'mimba.

Kuphatikiza pa normalizing chimbudzi, inulin ilinso ndi zina zambiri pochiritsa:

1. Imachepetsa kuyamwa kwa glucose m'magazi, kotero Yerusalemu artichoke wokhala ndi matenda amtundu wa 2 amathandizira kuchepetsa glycemia;
2. Amachotsa zinthu zamagetsi ndi zitsulo zolemera kuchokera mthupi.
3. Imathandizira kudutsa chakudya kudzera m'matumbo, ndikuyeretsa zotsalira za chakudya chosagwiritsidwa ntchito.
4. Imathandizira kukula kwa mafupa, kukulitsa kutsika kwawo. Mu shuga, itha kugwiritsidwa ntchito kupewa matenda a osteoarthropathy. Phindu lalikulu limadziwika pambuyo pa chaka chogwiritsidwa ntchito nthawi zonse ku Yerusalemu artichoke.
5. Amasintha kukula kwa mavitamini ndi michere ina.
6. Imasinthasintha kagayidwe ka mafuta, chifukwa chomwe cholesterol yamagazi ndi triglycerides imachepetsedwa, chiopsezo cha angiopathy mu shuga chimachepa, ndipo kuthamanga kwa magazi kumachepa.
7. Amasintha mkhalidwe wamitsempha, chifukwa kugwiritsidwa ntchito kwa Yerusalemu artichoke kumakhudza chitetezo chamthupi.
8. Ndi hepatoprotector, imawonjezera mphamvu ya mankhwalawa pochiza hepatitis B ndi C.

Kuphatikiza kwa inulin ndi zinthu zina zofunikira ku Yerusalemu artichoke kumakupatsani mwayi wogwiritsa ntchito mankhwalawa:

• nyamakazi;
• matenda a impso;
• cystitis
• atherosulinosis;
• kuchepa magazi
• mtundu 2 shuga;
• kwambiri matenda ashuga 1.

Maphikidwe a ku artichoke ku Yerusalemu

Yerusalemu artichoke ikhoza kukhala gawo la masaladi ambiri ochokera masamba atsopano. Amawaza kapena kudula n'kupanga ndi kaloti wosaphika, daikon, saladi wamasamba, kabichi. Kuti mumve kukoma, mutha kuwonjezera anyezi, adyo, ginger wodula, ndimu, amadyera: parsley, cilantro kapena katsabola. Saladi ya msuzi yokhala ndi zonona wowawasa zonona, yogati yachilengedwe kapena mafuta a masamba.

Artichoke yatsopano ya Yerusalemu imatha kudyedwa chaka chonse. Zitsanzo za ma saladi:

1. Zima. 400 g a ku Yerusalemu artichoke ndi 1 karoti wamkulu, kabati, onjezani mazira awiri 2 ophika owiritsa, gulu la anyezi wobiriwira ndi parsley. Nyengo ndi wowawasa zonona.
2. Kasupe. Dulani 200 g ya ku Yerusalemu artichoke kukhala yopyapyala. Sambani, nadzatsuka ndi madzi otentha amchere ndi kuwaza 200 g ya sorelo, onjezerani clove wa adyo, mchere. Kuvala - masamba a masamba ndi mandimu.
3. Chilimwe Dulani tomato 2 ndi nkhaka kukhala magawo, belu tsabola, ochepa radish ndi 200 g ya artichoke ya ku Yerusalemu - m'mizere. Mchere, nyengo ndi mafuta a azitona, kuwaza ndi zitsamba.
4. Yophukira. Kuwaza 200 g kabichi, mchere ndikutsuka bwino. Onjezani 200 g a grated Yerusalemu artichoke, mphete zoonda theka za anyezi wofiyira, aliyense bowa wokutidwa. Kuwaza ndi zitsamba.

Komanso, ndi matenda ashuga, mutha kugwiritsa ntchito maphikidwe osazolowereka pokonzekera Yerusalemu artichoke.

Kuzifufuza ku Yerusalemu artichoke

Mukapatsa mphamvu, chakudya chamafuta omwe amapezeka mumazinthuwo amawapanga pang'ono kuti akhale lactic acid, motero index ya glycemic imachepa. Kuti mukonzekere ku akasupe a ku Yerusalemu artichoke, muyenera kutsuka bwino timizere ndi burashi, kudula mbali zing'onozing'ono, kuyika mizere yolimba mugalasi kapena chidebe chosalembetsa. Ndiye kutsanulira brine: 1.5 tbsp. sungunula mchere mu lita imodzi yamadzi, wiritsani, ozizira. Ikani kuponderezana pamwamba ndikukhala kotentha kwa masiku atatu, kenako ikani mufiriji ndikusungira masiku ena atatu. Yerusalemu artichoke yokonzedwa motere ingagwiritsidwe ntchito ngati mbale yophikira nyama, yowonjezeredwa ku vinaigrette ndi saluerkraut saladi.

Yerusalemu artichoke ndi plum kupanikizana

Chotsani mbeu 500 g ya plums, kudula Yerusalemu artichoke m'mabwalo. Ikani zosakaniza mumbale yotsekera ndi khoma, kuwonjezera supuni zingapo zamadzi. Simmer kwa ola limodzi osachepera chivundikiro, ndiye kupukuta kuti mupeze smoothie. Onjezani mandimu 1/2 kupanikizana, ndi kuwira kwa mphindi 10 zina. M'malo mwa plums, mutha kutenga maapulo, mapeyala, quinces. Ngakhale kuti shuga sawonjezeredwa ku mcherewu, amangolola odwala matenda ashuga ochepa, mongaowonjezera mbale zina.

Wojambula Yerusalemu artichoke

Sendani kilogalamu yaku Yerusalemu artichoke, odulidwa m'mizere 3 mm wozungulira. Mu lita imodzi yamadzi muwonjezere madzi a mandimu imodzi, Yerusalemu artichoke ndikusiyira theka la ola. Chotsani madziwo pamadzi, kuwasakaniza ndi supuni ya tiyi ya uchi (osatinso, ndipo pokhapokha shuga atalipidwa) ndikugona mzere umodzi papepala lophika. Wowani mu uvuni pa 100 ° C kwa maola pafupifupi awiri.

Gwiritsani ntchito ngati mankhwala

Kuti mupeze phindu lochulukirapo ndi matenda ashuga, ku Yerusalemu artichoke amadyedwa yaiwisi kapena yopangidwa kuchokera pamenepo. M'mawa uliwonse musanadye, muyenera kudya tuber yaying'ono, yosasambulika bwino, yosambitsidwa bwino. Inulin imasungunuka m'madzi, imasiya tuber panthawi yomwe ikupera ndi kukanikiza, ndiye kuti msuzi wochokera ku Yerusalemu artichoke siwothandiza kwenikweni ngati mbewu yonse yazu. Tsiku lokwanira 100 g yatsopano yomwirira madzi. Musanagwiritse ntchito, iyenera kutenthedwa mpaka 40 ° C kuti mphamvu ya inulin ikulimbikitsidwa. Palibe chifukwa choti mankhwalawo atenthedwa chifukwa kale pa 60 ° C, inulin imayamba kusanduka shuga wosavuta.

Kulowetsedwa ndi mowa magawo a tubers a shuga amtundu uliwonse ndi osafunika. Choyamba, amakhala ndi zinthu zosafunikira kwenikweni kuposa masamba osaphika. Kachiwiri, mowa umakhudza kwambiri matendawa.

Ngati mbewu zatsopano za ku Yerusalemu atitchoku sizipezeka, ndi mtundu wachiwiri wa matenda ashuga, mutha kugwiritsa ntchito zowonjezera zochokera ku Yerusalemu atitchoku:

Kuti mupindule kwambiri, muyenera kumwa Yerusalemu artichoke m'mapiritsi musanadye, kumwa madzi ambiri.

Zopangira zamtengo wapatali, kuphatikiza ndi ma tubers, masamba a Yerusalemu artichoke. Amasonkhanitsidwa musanayambe maluwa kuchokera kumtunda, chouma, kenako tiyi amakonzedwa: supuni yathunthu ya masamba imatsanuliridwa mu 0,5 malita a madzi otentha ndikuumirira kwa mphindi 10. Amamwa mosangalatsa, kapu katatu patsiku. Tiyi yotere imathandizira kukonza njira yopangira minofu, imathandizanso matenda a atherosclerosis, ndipo angagwiritsidwe ntchito pochotsa khungu.

Maupangiri a shuga

Ndi nthenda yachiwiri, matenda ashuga angalipiridwe kokha ngati wodwalayo asinthiratu malingaliro ake kukhala athanzi.

Pofuna kupewa zovuta komanso kumva bwino, muyenera:

• konzani zakudya zanu kuti zizikhala ndi mbale zokhala ndi otsika (70%) ndi sing'anga (30% ya zakudya) GI;
• idyani zamasamba ambiri;
• osayiwala za zipatso. Pofuna kuti asayambitse shuga, amadyedwa pang'ono m'mawa;
• phatikizani mndandanda wazinthu zomwe ndizothandiza kwambiri matenda a shuga, mwachitsanzo, Yerusalemu artichoke, dogrose, cranberries;
• imwani zamadzi zambiri. Gawo mu mawonekedwe a tiyi ndi ma compotes, koma voliyumu yayikulu imayenera kukhala ndi madzi oyera;
• onjezerani maphunziro apamwamba olimbitsa thupi ku boma la tsikulo: masewera olimbitsa thupi, kuyenda, masewera a timu, kusambira, kuyendetsa njinga;
• kuchepetsa kudya kwa zopatsa mphamvu, ndipo muchepetse kunenepa.