Chimodzi mwazakudya zotchuka kwambiri za zakudya zaku Russia ndizophatikizira. Sangatengedwe chifukwa cha zakudya, motero amaletsedwa m'mitundu yambiri yamatenda oyamba. Mtundu wa shuga wa mtundu wa shuga ndi zinthu zovuta kuzimvetsa.
Zambiri
Kodi ndingathe kudya zoperewera za matenda ashuga a 2? Zili, koma malinga ndi malamulo ena ophika. Zosankha zomwe zagulidwa pamankhwala omaliza zimaletsedwa kwathunthu ndi matebulo 9 othandizira - ngakhale ndalama zochepa zimatha kuwononga kwambiri thanzi la odwala matenda ashuga.
Zinthu zomalizidwa zomwe zimaperekedwa m'masitolo ndi zamagulu apamwamba a kalori okhala ndi index yayikulu ya glycemic. Kuphatikiza pa izi, ma dumplings amapangidwa:
- Kuchokera ku ufa wa tirigu wa premium;
- Yophika nyama yokhala ndi mafuta ambiri;
- Mchere wambiri, mankhwala osungira komanso zonunkhira.
Kukonzekera mayeso
Ufa wa tirigu saloledwa kupanga mayeso a dumplings ngati mukudwala. Ngati yasinthidwa ndi rye, ndiye kukoma kwa mbale yotsirizidwa sikungakhale kosasangalatsa. Chifukwa chake, tikulimbikitsidwa kuti muzisakaniza mwanjira zofanana ndi mitundu ina yomwe glycemic index yake imaloledwa kwa matenda ashuga. Mlingo wonse wa GI suyenera kupitirira 50, ufa kuchokera ku osakaniza uyenera kukhala wokulirapo, wokoma bwino.
Mwa mitundu yololedwa kuphika ndi:
- Pea;
- Buckwheat;
- Flaxseed;
- Oatmeal;
- Rye
- Soya.
Pakati pa akatswiri azakudya, kuphatikiza koyenera kwambiri kumawerengedwa kuti ndi kusakaniza kwa rye ndi oatmeal. Kunja, chinthu chotsirizidwa chimawoneka chakuda kuposa mawonekedwe amtundu wamba kuposa ma dumplings omwe amapezeka kuchokera ku ufa wa tirigu woyamba. Mbale yotsirizidwa kuchokera ku mtanda yokonzedwa motere sichingakhudze kuchuluka kwa shuga m'magazi ozungulira.
Chovuta kwambiri pamitundu yonse ya mtanda imadziwika kuti ndi msanganizo wa flax ndi ufa wa rye. Kukakamira kwa oyambayo kumatsogolera ku kuphika kwa mtanda, ndipo mtundu wake wa bulauni umapangitsa ma dumpl kutembenukira pafupifupi lakuda. Ngati simukuganizira mawonekedwe osazolowereka ndi kuwonda kwambiri ndikutambalala, ndiye kuti kwa odwala matenda ashuga, njira iyi ndi yothandiza kwambiri.
Mwa mitundu yonse ya ufa, chisonyezo cha magawo a buledi sichikupitilira muyeso womwe amaloledwa ndi akatswiri, amakhala ndi chakudya chamagulu pang'ono. Kuchuluka kwa XE mwachindunji kumatengera mtundu wa ufa womwe umagwiritsidwa ntchito pokonzekera.
Kudzaza mbale
Njira yapamwamba yokonzekera kudzazirayi imaphatikizapo ng'ombe zosakanizidwa ndi nyama ya nkhumba, ndikuphatikiza anyezi wosankhidwa ndi adyo a adyo. Mbale yotsirizira imakhala mafuta ochulukirapo, zomwe zikutanthauza kuti sizoyenera kwa odwala matenda a shuga mellitus (onse oyamba ndi achiwiri).
Zakudya zonse, kuphatikizapo nyama, zimakonzedwa ngati gawo la chakudya cha odwala matenda ashuga.
Gome lazakudya limaletsa mwamphamvu kugwiritsa ntchito:
- Mafuta a mwanawankhosa;
- Mwanawankhosa;
- Ng'ombe;
- Goose nyama
- Mwayi;
- Bakha.
Chinsinsi chachikhalidwe cha dumplings pakudya chimasinthidwa kwambiri. Monga zinthu zazikulu zoyenera kupanga zodzaza, gwiritsani ntchito:
- Nyama yoyera ya nkhuku, nkhuku;
- Mitundu yosiyanasiyana ya bowa;
- Mitundu yatsopano;
- Masamba atsopano - zukini, zukini, kabichi yoyera, kabichi ya Beijing;
- Nkhumba, mtima wa ng'ombe, impso, mapapo;
- Mitundu yosiyanasiyana ya nsomba - yokhala ndi mafuta ochepa.
Ndi chisankho choyenera cha malonda a nyama, ma dumplings ophika sangawononge thupi ndipo sangakakamize glucose wamagazi kuwuluka kupita pamlingo waukulu.
Stuffing ndi msuzi wokhala ndi shuga wambiri
Pogwiritsa ntchito shuga wokwanira, wodwala matenda ashuga ayenera kutsatira mfundo zina popanga zodzaza zoponyera matumba:
- Phindu lalikulu kwambiri kwa thupi lokhala ndi glucose wokwezeka molimba limabweretsa kudzazidwa kwamasamba - zosiyidwa m'malo mwake zimasinthidwa mosavuta ndi zosakoma zochepa.
- Makungu, omwe amatha kudya popanda zoletsa, kuphatikiza mitsinje, nsomba zam'nyanja zomwe zimakhala ndi mafuta ochepa, kabichi yatsopano, amadyera osiyanasiyana ndi bowa.
- Nyama yotsika, kuphatikiza ndi zosakaniza zingapo (masamba, nsomba, bowa, amadyera), imapereka kukoma kwapadera pa mbale yomalizidwa. Kwa odwala omwe ali ndi matenda a shuga a mtundu wachiwiri, kudzazidwa kumeneku sikungakhale kothandiza, komanso kokwanira.
Chinsinsi chapamwamba chopangira ma dumplings opanga tokha chikuyikira kuti azikawagwiritsa ntchito kirimu wowawasa wamafuta osiyanasiyana. Pankhani ya matenda a shuga, malangizowa ndi osathandiza - mankhwalawo ndi oletsedwa kugwiritsidwa ntchito chifukwa cha kuchuluka kwa mafuta a nyama.
Msuzi wowawasa ungasinthidwe ndi yogati, ndi zero zofunikira zamafuta, ndikuwonjezera amadyera osankhidwa, ochepa mavala a adyo kapena muzu wa ginger. Kuphatikiza pa yogati, mutha kuthira mbale yomalizidwa ndi msuzi wa soya - kupatsa dumplings kukoma kwachilendo.
Kuphika Zophimba Kwambiri
Malingaliro opanga ma dumplings amatha kupezeka mu mabuku osiyanasiyana azakudya. Chofunikira chidzakhala mayeso ali pamwambapa ndi zofunika zodzaza. Kuchuluka kwa chakudya, mafuta a nyama kumathandiza kupewa kulumpha m'magazi a magazi komanso kupewa kutulutsa zovuta mu shuga.
Kuti mupange, mukufunikira zosakaniza zingapo:
- Madzi akumwa - 3 tbsp. zida;
- Mafuta a Sesame - 1 tbsp. supuni;
- Peking kabichi odulidwa n'kupanga - 100 g;
- Muzu wa ginger wodulidwa pang'ono ma cubes - 2 tbsp. zida;
- Hafu ya kilogalamu ya nkhuku;
- Kusakaniza kwa rye ndi oat ufa - 300 g;
- Msuzi wa soya - 4 tbsp. zida;
- Barsamic viniga - 1⁄4 chikho.
Kudzazidwa kumayenera kukonzekera koyamba:
- Nyamayo imakilowetsedwa mu chopukusira nyama kufikira boma la nyama yozama;
- Kabichi wosankhidwa bwino amawonjezeranso nyama;
- Art. supuni ya ginger, mafuta a sesame, msuzi wa soya.
Zosakaniza zonse zimaphatikizidwa mosiyanasiyana ndi misa yambiri.
Kukonzekera mayeso:
- Rye ndi oat ufa umasakanikirana mofanana;
- Dzira limodzi la nkhuku limayendetsedwa;
- Mchere umawonjezedwera kumapeto kwa mpeni, madzi ofunikira.
Mtanda wowotcha umakungwa, womwe umakulungika mu woonda. Pogwiritsa ntchito nkhungu yopangira ma dumplings, zozungulira zimadulidwa momwe supuni ya nyama yokonzedwa imayikidwira, m'mbali mwa mtanda imapanikizika.
Kuti mukonzekere msuzi mudzafunika supuni ya ginger wodula ndi msuzi wa soya wothira ndi 3 tbsp. spoons a madzi akumwa.
Ma dumplings okonzeka amaphikidwa mu boiler iwiri - kuti asunge zakudya zopatsa mphamvu ndikupatsanso kukoma kwapadera. Njira yophika imatenga pafupifupi mphindi 10, chotsirizidwa chimayikidwa pachibale ndikuthira ndi msuzi.
Kutulutsa kwa mbale yotsirizidwa ndi magawo 15 a ma dumplings okhala ndi 15 g yamafuta (ofanana ndi 1 XE). Zinthu zonse zopatsa mphamvu ndi 112 kcal. Mbaleyi ndiotetezeka kwa odwala matenda ashuga komanso othandiza kwa iwo omwe akufuna kuchepetsa thupi lawo.
Chidule
Kutulutsa kwakanthawi kokhala ndi matenda a shuga a 2 kungathandize kusiyanitsa zakudya zochepa zomwe zimaperekedwa ndi zakudya zapadera. Matendawa si chiganizo kwa odwala, sayenera kusintha moyo wamasamba wokha. Mapuloteni omwe amapezeka muzinthu zanyama nawonso amafunikira thupi, komanso mavitamini, michere.
Nutritionists amalimbikitsa kuti musagwiritse ntchito mankhwala omwe amapezeka kunyumba kwa odwala matenda ashuga - osamadya kangapo kamodzi kapena kawiri pa sabata. Muli zakudya ndi mafuta - chifukwa chake, kugwiritsa ntchito moyenera ndikofunikira.
Pambuyo pa chakudya choyambirira, wodwalayo amayenera kuyesa kuchuluka kwa shuga ndikuwonetsetsa kuti mbale yodziyimira payokha siyinayambitsa kupatuka kuzowonetsa. Chamoyo chilichonse chimakhala chamunthu payekha ndipo momwe zimachitikira pazinthu zina zimakhala zosadziwika.
Ngati mayeso a shuga awonetsa malire a zomwe zili paliponse, ndiye kuti ma dumplings amatha kudyedwa osawopa thanzi. Ngati zovuta zapezeka, wodwalayo ayenera kufunsira malangizo kwa dokotala - momwe angayambire matendawo pazinthu zina za mbale zomwe zingatheke.
