Kwa odwala matenda ashuga, ndikofunikira kuwongolera kudya zakudya zomwe zili ndi index yayikulu ya glycemic. Vinaigrette ndi wotchuka komanso wokondedwa ndi zakudya zambiri za zakudya zaku Russia. Kusakaniza kwa zosakaniza zamasamba kumakhala ndi phindu pa dongosolo logaya chakudya, kumapereka mphamvu, mphamvu.
Koma mu kapangidwe kake pali zinthu zomwe zimaloledwa mu shuga pang'ono. Mwa kusintha kuchuluka kwa masamba ndikupanga magawo oyenera, mutha kudya pafupipafupi pa mtundu wa shuga wa 2.
Vinaigrette: malo oyenera azakudya za anthu odwala matenda ashuga
Classic vinaigrette yopangidwa ndi masamba. Masamba azakudya za munthu aliyense ayenera kukhala theka la zakudya za tsiku ndi tsiku. Itha kugwiritsidwa ntchito ngati gawo la saladi, mbale zam'mbali, sopo. Vinaigrette ndiye kuphatikiza kwabwino kwa zosakaniza zomwe zili ndi chakudya chamagulu.
Vinogrette opangidwa posachedwa a shuga amathandiza thupi kupanga chifukwa chosowa michere ndi mavitamini. Anthu odwala matenda ashuga amangofunika kuphunzira za zipatso zamtundu uliwonse, malamulo okonzekera komanso nthawi yoyenera kudya izi ndi kukoma kwambiri.
Vinaigrette amapangidwa kuchokera kuzinthu zosavuta komanso zotsika mtengo. Mbaleyi imakhutitsa njala mwachangu ndipo imakulolani kuti musamalire thanzi la anthu omwe amakakamizidwa kutsatira mfundo za zakudya.
Zothandiza pazinthu zosakaniza
Chakudya chamlingo wotsika kwambiri choyenera anthu omwe ali ndi thupi lalikulu. Koma muyenera kugwiritsa ntchito magawo ang'onoang'ono chifukwa cha kupezeka kwa zinthu zosakhwima ndi chakudya. Ndikwabwino kuphatikiza vinaigrette pachakudya chamasana chovuta kapena kugwiritsa ntchito pang'onopang'ono. Vitamini saladi ndi wofunika makamaka nthawi yozizira komanso nthawi ya kasupe vitamini. Mbaleyi imalimbikitsa ngakhale amayi apakati omwe ali ndi matenda a shuga.
Pali shuga wambiri mu beets, koma osagwiritsidwa ntchito pang'ono, ndiwo zamasamba ndizothandiza popanga magazi, m'mimba, komanso ntchito za chiwindi. Chosakaniza chilichonse cha saladi chimakhala ndi zinthu zina zomwe zimathandizira odwala matenda ashuga:
- Beets imakhala ndi fiber, vitamini P, betaine. Kuchulukitsa kwamitsempha yamagazi, kumapangitsa peristalsis, kumalepheretsa kukula kwa oncology;
- Mbatata zimakhala ndi potaziyamu, zothandiza minofu ndi mitsempha yamagazi, minofu yamatumbo. Kuchulukitsa chakudya chopatsa thanzi;
- Kaloti. Muli zakudya CHIKWANGWANI zofunika yovomerezeka matumbo ntchito. Zimalimbikitsa kuwona bwino, zimapatsa thupi mavitamini ndi mavitamini ena;
- Maapulo. Pafupifupi mulibe zopatsa mphamvu. Gwero la antioxidants ndi lactic acid, lothandiza pakuyenda kwa magazi, mkhalidwe wamitsempha yamagazi. Imalepheretsa chitukuko cha matenda opatsirana ndi ma virus;
- Nandolo zobiriwira. Muli mavitamini, folic acid, potaziyamu ndi calcium, imalimbikitsa kagayidwe, imakhala ndi phindu pa kapangidwe ka amino acid;
- Anyezi. Gwero la potaziyamu, chitsulo, flavonoids. Imakongoletsa ntchito ya mtima, imalimbikitsa chitetezo chokwanira, ndiyofunikira pakusowa kwa vitamini, pofuna kupewa kuzizira. Iwo imayendetsa kagayidwe, bwino chimbudzi.
Vinaigrette nthawi zambiri amawukhira mafuta apamwamba apamwamba kwambiri. Vinaigrette kwa odwala matenda ashuga ndi bwino kungokhala ndi mafuta a azitona.
Imalimbitsa makoma amitsempha yamagazi, imathandizira njira zama metabolic, imalepheretsa kukula kwa mtima wamatenda, imathandiza kugaya chakudya, komanso imaletsa kuledzera kwa thupi ndi zinthu zovulaza zakunja.
Ndi matenda a shuga komanso kunenepa kwambiri, ma omega-9 acids omwe ali nawo ndi othandiza kwambiri. Ndizofunikira kagayidwe kazinthu kokwanira maselo, kuwonongeka kwa mafuta ndi chakudya.
Glycemic Index ya Zosakaniza
Kodi vinaigrette omwe ali ndi shuga angadyedwe mopanda malire? Ayi, kudya zilizonse zomwe zimafunikira kumafuna kuwongolera kuchuluka kwamafuta ndi chakudya chamafuta. Mndandanda wamtundu wa glycemic wazogulitsa umatha kutengera mitundu. Izi ndizowona makamaka pazinthu "zotsekemera": beets ndi kaloti, ndi mbatata okhuthala.
Pakati pa GI pazovala za vinaigrette:
- Mbatata yophika - 65;
- Kaloti - 35;
- Anyezi - 10;
- Beets - 64;
- Nandolo - 40;
- Katsabola, parsley - 5-10;
- Pickles - 15.
Monga mukuwonera, GI yayikulu kwambiri imakhala mu beets ndi mbatata.
Mutha kudzaza vinaigrette ndi mtundu wachiwiri wa shuga osati mafuta okha, komanso mafuta a dzungu, sesame, mafuta a mphesa. Osangothirira saladi ndi mafuta ochulukirapo. Mafuta opatsa zipatso amachulukitsa zopatsa mphamvu. M'malo mwake, yesani kuwonjezera zikuni zingapo za nkhaka zonunkhira za juiciness. Kuyesa zamasamba powonjezera ma chives, masamba a udzu winawake, cilantro, katsabola komanso parsley.
Malamulo ogwiritsira ntchito Vinaigrette
Ngati ndi matenda amtundu wa 1 shuga, ma beets samalimbikitsidwa konse kuti athandize odwala, ndiye kuti ndi matenda amtundu wa 2 angathe kudyedwa, koma ochepa. Zinthu zatsiku ndi tsiku siziyenera kupitirira 80-100 g. Osawiritsa kwambiri beets, chifukwa imataya zipatso zake.
Pofuna kuti muchepetse kuchuluka kwa shuga m'magazi, tengani saladi ochepa nthawi. Yang'anirani zakudya zanu, kupewa zoperewera. Ndikwabwino kudya zakudya m'malo ochepa 6 pa tsiku, kupewa kudya kwambiri, makamaka masana.
Pophika, sankhani maphikidwe azakudya ndi njira yofatsa yothandizira kutentha, kuyang'anira kalori wa zotsatira zake. Pazakudya zokhwasula, gwiritsani ntchito mkaka wopanda mkaka ndi zipatso zomwe zimakhala ndi shuga ochepa komanso okwera kwambiri.
Malamulo opangira vinaigrette a shuga
Pambuyo pakuthira kutentha, masamba atsopano amawonjezera GI. Izi ziyenera kukumbukiridwa pokonzekera zakudya zamasiku onse. Pogwiritsa ntchito moyenera, vinaigrette zimangopindulitsa okha odwala matenda ashuga.
Zinoigrette zachikhalidwe
Pazosintha mwazigawo, zigawozi ndi mbatata, anyezi, kaloti ndi beets, nkhaka za barrel, mafuta a masamba. Kuphatikiza kwa sauerkraut ndi wowawasa wobiriwira wobiriwira sikuletsedwa.
Malamulo O kuphika:
- Masamba ophika (mbatata, kaloti, beets) ozizira kwathunthu;
- Masamba, nkhaka, apulosi wowawasa wosemedwa ku cubes;
- Dulani anyezi m'mphete zankhondo;
- Pindani zomwe zakonzedwa mu mbale imodzi, nyengo ndi mafuta ndi kusakaniza;
- Onjezani zamasamba ngati mukufuna.
Vinaigrette ndi bowa wamchere
Chojambulira chowonjezera chimakwiyitsa masamba, ndikukulitsa kudya. Koma zopatsa mphamvu za calorie ndizochepa. Zosakaniza zonse zachikhalidwe zimatengedwa kuphika. "Zowonjezera" zosakanizira - bowa wa safroni wamchere kapena bowa wa uchi. Kuchokera kwa iwo, brine amayamba kufinya, bowa amawonjezeredwa ndi vinaigrette ndi kusakaniza pang'ono. Kukoma kwa bowa kumayenda bwino ndi kununkhira kwa katsabola watsopano ndi parsley.
Yophika Kuku Vinaigrette
Kuphatikiza pa kapangidwe kake ka zinthuzo, wiritsani mazira zinziri ndi chifuwa cha nkhuku. Kusunga mkaka wa m'mawere mutaphika, kukulunga pang'ono nyama yaying'ono yaiwisi ku zojambulazo, zopota mwamphamvu ndi mphepo ndi ulusi. Wiritsani m'madzi pang'ono. Kuli bwino zojambulazo. Khalani ozizira ndikudula ma cubes. Gawani mapuloteni ndi yolk mumazira owira. Pa saladi, gwiritsani ntchito mapuloteni osankhidwa. Paphwando lokondweretsa, muthanso kuwonjezera batala wonunkhira. Nyengo ndi mafuta pang'ono a azitona.
Monga zowonjezera mu vinaigrette, odwala matenda ashuga amaloledwa kugwiritsa ntchito nyama yamwana wamchere ndi yotsamira.
Ndi chophatikiza nyama, mbaleyo imakhala chakudya chamasana kapena chakudya chamadzulo chamadzulo choyamba.
Mothandizidwa ndi ndiwo zamasamba zomwe zili mbali ya vinaigrette, mutha kupanga zokhazokha zosangalatsa, kuyesa mavalidwe. Chifukwa chake, kuti musinthe zakudya zomwe mumadya tsiku ndi tsiku, dzipatseni chisangalalo cha chakudya chopatsa thanzi komanso chokoma.
