Zothandiza maphikidwe a saladi a shuga

Ma saladi mu zakudya za anthu ambiri amasangalala ndi malo. Izi zimasiyanitsa menyu yatsiku ndi tsiku ndipo zimakupatsani mwayi wowulula zatsopano kuchokera pamawonekedwe atsopano. Menyu ya anthu odwala matenda ashuga imapatsanso mwayi woti muzitha kudya zakudya zabwino komanso zabwino.

Kodi ma saladi amishuga osiyanasiyana amasiyana bwanji ndi maphikidwe apakale?

Zakudya za anthu odwala matenda ashuga ayenera kukhala osiyanasiyana

Anthu omwe ali ndi matenda ashuga ayenera kusankha bwino zakudya zawo komanso maphikidwe awo.

1. Anthu omwe amadalira insulin amayenera kuyang'anira kuchuluka kwa glucose pansi kuti pasakhale zovuta zina mthupi chifukwa chakuchepa kapena kuchuluka kwake.
2. Mtundu wachiwiri wa matenda a shuga umagwirizana kwambiri ndi kunenepa kwambiri, womwe umayenera kuchotsedwa kuti ubwezeretse shuga kukhala wabwinobwino. Zakudya zopatsa mphamvu zimayenera kuchepetsedwa m'zakudya za anthu odwala matenda ashuga, ngakhale kuti kupezeka kwathunthu sikungovomerezeka.

Koma kwa odwala matenda ashuga, zina mwazomwe zimapangidwa ndizophatikizika chifukwa zimayambitsa kupweteka kwa shuga. Kusintha koteroko kumafunikira kusintha kwa insulin kuti muchepetse kunenepa kwambiri kapena kukomoka kwa glycemic. Chifukwa chake, pokonzekera masaladi, muyenera kusankha zinthu zoyenera zokha.

Masamba a shuga

Mndandanda wa mbewu zamasamba ndizokulira. Zina mwazinthuzi ndi zinthu zomwe zimakhala ndi mavitamini, fiber ndi zakudya zambiri. Mosamala, muyenera kusankha masamba omwe amapezeka mwachangu kwambiri.. Kukhathamiritsa kwamthupi kumabwera msanga, koma sikukubweretsanso nthawi yayitali.

Pa saladi za anthu odwala matenda ashuga, mutha kugwiritsa ntchito masamba omwe sasinthidwa, kusintha momwe amakonzedwera kapena kuchepetsa kuchuluka kwake.

• Selari amalimbikitsidwa kwa odwala matenda ashuga onse mu saladi ndi mbale zina. Ili ndi fayilo yambiri ndipo imapatsa mavitamini. Amasintha chimbudzi. Zimayenda bwino ndi mafuta a masamba, yogurt yopanda tanthauzo kapena msuzi wa soya.
• Kabichi yamtundu uliwonse (yoyera, kolifulawa, broccoli) ili ndi mavitamini othandiza B6, C, K, omwe amakhudza bwino mitsempha ndi mitsempha. Mtengowu umakhala makamaka CHIKWANGWANI, chomwe chimasinthidwa pang'onopang'ono kukhala mphamvu ndikupereka nthawi yayitali. Mosamala, muyenera kugwiritsa ntchito kabichi yoyera yoyera ngati pali zovuta pamimba kapena kusowa kwa michere.
• Mbatata ndizovomerezeka pamasamba a odwala matenda ashuga, koma pang'ono, chifukwa zimatanthauzira kudya chakudya chambiri. Pokhudzana ndi zosakaniza zina za saladi, mbatata iyenera kukhala yocheperako ndipo sayenera kugwiritsidwa ntchito mwanjira yophika, koma kuphika mu uvuni.
• Kaloti mu zosaphika ndi yophika mawonekedwe sizimavulaza matenda ashuga komanso kusiyanitsa Chinsinsi cha masamba saladi.
• Beets - osataya masamba othandiza awa, ngakhale atakhala ndi mankhwala ambiri. Mutha kuchepetsa mankhwalawo pogwiritsa ntchito mankhwala otentha, ngati muwira beets kapena kuphika musanatumize ku saladi. Kuyika pansi pa chovala cha ubweya, vinaigrette sizingaganizidwe popanda zosakaniza zachikhalidwe. Ndikwabwino kuchepetsa kuchuluka kwa malonda ndikuphika beets, kaloti ndi mbatata mu uvuni.
• Pepper imagwiritsidwa ntchito mwatsopano komanso pambuyo pa kutentha.
• Tomato ndi nkhaka ndizothandiza kwa odwala matenda ashuga.

  
  

Mndandanda wamasamba wathanzi ungaperekedwe kwamuyaya.

Kusankhidwa kwa masamba abwino amisamba kwa odwala matenda ashuga

Chizindikiro cha saladi zamasamba a shuga ndikugwiritsa ntchito kuvala koyenera. Zakudyazo siziyenera kukhala ndi mayonesi, wokondedwa ndi ma gourmets ambiri.

Msuzi wowawasa wokhala ndi mafuta ochepa, msuzi wa soya, mandimu kapena mandimu, yogati, mafuta a masamba, kefir ndi oyenera masamba. Mutha kuphatikiza zakumwa kapena kugwiritsa ntchito padera, kuwonjezera zonunkhira zovomerezeka kuti muwulule kukoma.

Kukwapula saladi

Nkhaka, tomato ndi amadyera zimapezeka patebulo chaka chonse. M'chilimwe, masamba awa amakhala ndi zabwino zambiri komanso mtengo wotsika.

Kuphika, muyenera kudya zochuluka zofanana nkhaka ndi tomato. Kutumizira kamodzi kwamasamba ndikokwanira.

1. Dulani nkhaka ndi phwetekere mumtundu uliwonse (ma cubes, ozungulira);
2. Grate pang'ono mizu ya udzu winawake ndi kuwonjezera mbale saladi;
3. Tengani masamba aliwonse (letesi, katsabola, anyezi wobiriwira, parsley), phatikizani ndi masamba;
4. Onjezani mchere ndi tsabola kuti mulawe, koma osagwiritsa ntchito mchere, chifukwa owonjezera amabweretsa mapangidwe a edema;
5. Mavalidwe a saladi a shuga ayenera kupangidwa kuchokera ku mafuta omwe mumakonda kwambiri zamasamba ndi msuzi wa soya. Sakanizani amadzimadzi ndi whisk kapena foloko mu yunifolomu yomweyo ndikutsanulira masamba saladi.

Ngati kuchuluka kwa mbaleyo sangadye nthawi imodzi, kutsanulira gawo limodzi lokha la msuzi kuti saladiyo isatayike msanga mwachangu. Unyolo wokonzedwerawu ungagwiritsidwe ntchito kuwonjezera pa mbale yayikulu kapena ngati chakudya chokhazikika tsiku lonse.

Matenda a shuga a karoti

Kaloti ndi othandiza kwa odwala matenda ashuga onsewa mu mawonekedwe osaphika komanso kutentha.

Masamba amayenda bwino ndi msuzi wa apulosi ndi wowawasa.

1. Pa grater yotsekemera muyenera kupaka kaloti watsopano ndikutumiza ku zokongola zokongola;
2. Tengani theka la apulo wobiriwira ndikuwukhira mu mbale ya saladi;
3. Kuvala kungakhale kirimu 15% wowawasa kapena yogati yapamwamba popanda zina zowonjezera zipatso;
4. Kuphatikiza kutsekemera, mutha kugwiritsa ntchito zidutswa zingapo zamphesa kapena shuga pang'ono, m'malo mwake.

Masamba Othandizidwa

Ma saladi omwe amaloledwa kugwiritsidwa ntchito mtundu wa 2 shuga amaphatikizanso magawo a masamba atsopano.

Muzimutsuka ndikusenda masamba omwe mumawakonda (nkhaka, phwetekere, tsabola, kaloti, kabichi) odulidwa magawo ndikugoneka mbale yokongola. Onjezani masamba ake okhala ndi masamba

Siyani kusakaniza patebulo ndikudya okwanira m'mawa, chakudya chamadzulo, chakudya chamadzulo komanso pakati. Chikhumbo chofuna kudya zochuluka zam'thupi zothamanga zidzasinthidwa ndi chizolowezi chathanzi ndikuthandizira njala kumayambiriro kwa kusintha kwa zakudya kuti muchepetse kunenepa.

Nyama, nsomba ndi nsomba zam'madzi mu saladi

Kwa odwala matenda ashuga amtundu uliwonse, palibe choletsa kugwiritsa ntchito zomwe zalembedwa patsamba lanu. Siziwopseza thupi, mosiyana ndi mafuta ambiri.

Kuphatikiza nyama kapena nsomba ndi masamba, zitsamba, zipatso zosaloledwa, mkaka, saladi zitha kugwiritsidwa ntchito ngati mbale yayikulu.

Gome la zikondwerero nthawi zonse limaphatikizapo kukhalapo kwa mbale zovuta, kuphatikizapo masaladi ndi zokhwasula-khwasula. Musakane nokha chisangalalo ndi malingaliro okondwerera.

Zomera za matenda ashuga pansi pa malaya a ubweya

Chinsinsi chapamwamba kwambiri cha hering'i pansi pa chovala cha ubweya chimadzaza ndi mayonesi ndi mafuta ambiri. Zamasamba onse amagwiritsidwa ntchito mwophika.

Kwa mtundu 1 komanso mitundu yachiwiri ya odwala matenda ashuga, izi sizingadzetse chisangalalo chokha, komanso kudumphira mu glucose wa plasma kapena insulin.

Ndikofunikira kusintha mfundo ya kukonza mbatata, beets ndi kaloti. M'malo mwa mayonesi, gwiritsani ntchito mafuta ochepera a kirimu wowawasa kapena yogati pakuvala. Hering ndi bwino kugwiritsa ntchito mchere pang'ono kapena kuphika kunyumba.

• Sambani mbatata, beets ndi kaloti ndikutumiza kuti mukaphike mu uvuni mpaka kuphika;
• Dulani hering'i ndikukonza msuzi, kusakaniza wowawasa zonona, mpiru, mchere, tsabola kulawa;
• Wiritsani mazira m'madzi ndi peel;
• Ndikofunika kuphatikiza anyezi m'madzi otentha ndi viniga pang'ono kuti muchotse zowawa zambiri;
• Sungani saladi, kusinthana zigawo za zosakaniza ndikuwaphika ndi mavalidwe azakudya.

Ngakhale kuti ma calorie omwe ali ndi hering'i pansi pa chovala cha ubweya amachepetsedwa ndipo chakudya chofunikira kwambiri chamasamba chimasinthidwa ndikuphika mu uvuni, simuyenera kuzunza mbale iyi.

Chilichonse chikuyenera kukhala chopitilira muyeso, kuti muzingosangalala ndi tchuthi ndikumvetsetsa kuti shuga siyopangitsa menyu kukhala yotopetsa komanso yosasangalatsa.

Chifuwa cha nkhuku chogwirana ndi ma prunes

Zakudya za nyama zimaphatikizapo bere yophika nkhuku iliyonse. Zambiri zamafuta ndizochepa, ndipo pali mapuloteni ambiri omwe amaphatikizidwa pakupanga minofu ya minofu. Pofuna kuthana ndi kulemera kwambiri mu matenda a shuga, ndikofunikira kuchepetsa kuchuluka kwa mafuta ndikumanga minofu yolimbitsa thupi.

• Chifuwa chaching'ono cha nkhuku chimafunikira kuwiritsa kaye pasadakhale, ndikuchotsa m'mimba ndi mafuta ochulukirapo. Kuli bwino ndikusakanizani kukhala zingwe.
• Mutha kudula nyamayi m'mbale.
• Muzimutsuka ndikunyowetsani ndowe m'madzi ofunda kapena gwiritsani ntchito zipatso zouma kuchokera phukusi la vacuum. Pambuyo mphindi 20, kukhetsa madzi ndikudula zipatsozo kukhala magawo.
• Pakukula kwa gawo ndikupatsa saladi mwatsopano, kupatsa mphamvu, gwiritsani ntchito nkhaka zatsopano, zomwe ziyenera kudulidwa m'mitundu yoonda.
• Mu saladi za puff malinga ndi njira yapamwamba, mayonesi nthawi zambiri amagwiritsidwa ntchito kuvala. M'malo mwake ndi zonona wowawasa, mpiru ndi msuzi wa mandimu. Kuti mumve kukoma, mutha kuwonjezera amadyera osankhidwa bwino.
• Zilonda za m'mawere a nkhuku zimayikidwa pansi pa mbale ya saladi ndikuthira ndi msuzi.
• Kenako pakubwera masamba ambiri a nkhaka ndi msuzi.
• Magawo osinthika amatha kubwerezedwa ngati saladiyo idapangidwira anthu angapo.
• Piramidi imatsirizidwa ndi ma prunes, omwe amatha kuwaza ndi walnuts odulidwa. Mchere umawonjezedwa kuti ulawe pamene saladi idayikidwa pambale.

Zakudya za nyama zamtundu woyamba ndi matenda amitundu iwiri ziyenera kukonzedwa kuchokera ku nyama zokha, koma osati masoseji. Ngakhale mbale yovuta ya Olivier ikhoza kukonzedwa patebulo la chikondwerero, ngati mungayandikire mwanzeru:

1. Sinthani mayonesi ndi msuzi wovomerezeka wa matenda ashuga.
2. Osaphika masamba, koma kuphika mu uvuni.
3. Chosakaniza ndi nyama chimayenera kukhala chophika ndi mafuta ochepa.

Mkazi aliyense ali ndi nyumba yake yophikira saladi yokhala ndi nyama, nsomba kapena nsomba zam'nyanja. Amatha kusinthidwa kumenyu yomwe imaloledwa kwa matenda ashuga.

Zipatso Zopatsa Matenda a shuga

Zosakaniza za saladi zamatenda a shuga zingathe kusankhidwa ndi nyengo ndi dera lanu. Pankhaniyi, mutha kukhala otsimikiza za kutsitsimuka kwawo komanso kusapezeka kwa zinthu zovulaza zomwe opanga opanga azisunga kwakanthawi.

Timasamala kwambiri zomwe zili ndi shuga mu zipatso ndi zipatso, kuti tisanyalanyaze kuyesa kwamtundu wa glucose ndi insulin m'magazi.

Mitundu ya saladi ya zipatso imatha kukhala yosavuta ngati zipatso zosakanizidwa, kapena zovuta, ndi masamba, nkhuku ndi zakudya zam'nyanja.

Sakanizani zipatso ndi amadyera

Ma Avocados nthawi zambiri amagwiritsidwa ntchito ngati chosakaniza mumitundu yosiyanasiyana ya saladi. Zimaphatikizidwa ndi masamba, zipatso zina ndi nyama.

Mwa mitundu yosiyanasiyana yamankhwala a shuga, mutha kukonzekera zosakaniza zotsatirazi:

• Mapeyala ndi masamba a mikwingwirima;
• Patani masamba sipinachi ndi manja anu. Zitha m'malo mwake ndi saladi wina wamasamba;
• Kusenda zipatso za mphesa m'magawo ndikuwonjezera pachoyamwa ndi zosakaniza zina;
• Mu mbale, sakanizani magawo awiri a rasipiberi kapena apple cider viniga ndi magawo awiri a masamba (monga mumakonda). Onjezerani gawo limodzi lamadzi ndi uzitsine mchere wamchere;
• Thirani zosakaniza mu kuvala.

Saladi imatha kudyetsedwa chakudya chamasana ndi nyama yophika kapena nsomba. Chakudya chamadzulo, chimatha kukhala chakudya chokwanira chokhala ndi mafuta a masamba, mavitamini, fiber ndi fructose.

Kuphatikiza kwa zopanda pake kumawululira kukoma kodabwitsa

Zomwe zingakhale zofala pakati pa adyo, sitiroberi, tchizi cha feta, letesi, ma amondi okazinga, mafuta a masamba, mpiru ndi uchi. Kusakaniza kophulika! Koma kuphatikiza kwa zinthu izi mwanjira inayake kumapangitsa kukoma koyambirira.

1. Mwachangu zidutswa zingapo za mtedza wa amondi mu poto mpaka mawonekedwe onunkhira awoneka bwino.
2. Mu mbale ina, konzani chovala cha saladi posakaniza adyo wosankhidwa (2 cloves), supuni 1 ya uchi, Dijon mpiru, viniga rasipiberi, 20 g wa shuga wamafuta ndi 20 ml ya mafuta a masamba.
3. Dulani feta tchizi kukhala ma cubes, phatikizani letesi ndi anyezi osankhidwa, magawo a zipatso zabwino zatsopano zofanana (250 g iliyonse).
4. Kuwaza ndi maamondi osankhidwa ndi kutsanulira pa msuzi.

Pomaliza

Zakudya za anthu omwe ali ndi mtundu wa 1 kapena mtundu wa 2 matenda a shuga siziyenera kukhala zatsopano komanso zoopsa. Saladi ndi njira yabwinoko yosinthira ndi ma bun, makeke ndi zakudya zina mwachangu posapezeka mbale yodzaza.

Ngati mwatopa kukukuta tsamba la kabichi, karoti kapena apulo, muyenera kupeza maphikidwe anu a saladi, osinthika kwa odwala matenda ashuga, ndikukonzekera chikondwerero chaching'ono cha thupi lanu komanso mzimu.