Matenda a shuga - matenda omwe amafunika munthu kuti azilanga tsiku lililonse, kumwa mankhwala ena, komanso kudya.
Aliyense amadziwa kuti cholakwika chilichonse m'zakudya za anthu omwe ali ndi vutoli zimatha kubweretsa zovuta zambiri, mavuto azaumoyo. Anthu odwala matenda ashuga amakhala osamala makamaka polemba mndandanda, mosamala.
Odwala amachita mosamalitsa, molondola komanso amawerengera mkate, samalani ndi mndandanda wazowonjezera zilizonse za mbale. Ngakhale kuti zakudya zanu zomwe mumakonda zimakhala zoletsedwa pambuyo podziwitsa kuti amupeza, zakudya zina zomwe zimakonzedwa mwapadera zimaloledwa kudya.
Nkhaniyi iyankhula za ngati ndizotheka kudya mankhwala a okroshka omwe ali ndi matenda ashuga, zomwe zosankha zake ndizovomerezeka muzakudya za munthu yemwe ali ndi matendawa.
Kodi ndingadye mankhwala a shuga?
Sopo ozizira ndi gawo limodzi la masiku otentha a chilimwe. Koma kukonzekera kwa zakudya zotere kwa odwala matenda ashuga kuli ndi zina zina.
Asanayankhe funsoli, munthu ayenera kudziwa ngati zomwe zikuphatikizidwa mu okroshka ndizololedwa kuti zizigwiritsidwa ntchito pakudya kwa odwala matenda ashuga.
Chakudya choyamba ichi chimakhala ndi nyama yokazinga, masamba atsopano, komanso kuwala kovass kozizira.
Itha kudyedwa ndi matenda amtunduwu, ngati mumatsatira malamulo osavuta ophika.Okroshka wa matenda ashuga a 2 amakonzedwa pogwiritsa ntchito nyama yopanda mafuta popanda kuwonjezera zamasamba akuluakulu a GI (mwachitsanzo, kaloti, beets).
Ngati kvass idzagwiritsidwa ntchito, ndiye kuti athandize kukonza kuthekera, ndikofunikira kuti muziika masamba atsopano, osambitsidwa bwino, mbewa. Kefir ikakhala ngati maziko, amatha kuwonjezeredwa mwachindunji mbale ndi msuzi. Peppermint imayenda bwino, imathandiza kuchepetsa kupangika kwa mpweya.
Maphikidwe a Okroshka
Zachikhalidwe
Zakudya izi, zomwe zimakhala ndi masamba ndi zitsamba, ndizothandiza kwambiri pakukhumudwa kwa metabolic m'thupi. Pazoyambira, kvass ya patebulo, yomwe imagwiritsidwa ntchito kwa anthu aku Russia, imagwiritsidwa ntchito. Shuga samawonjezeredwa pa kupesa.
Ngati zosakaniza zimasankhidwa molondola, msuzi wokonzedwayo ukhale wotsika-kalori, wotetezeka wathanzi la odwala matenda ashuga. Aliyense mlendo ali ndi njira yakeyomwe amapangira chakudya, koma mtundu wanthawi zonse wa "ozizira" uwu umakhala wofanana nthawi zonse.
Pachikhalidwe, masamba oterewa amawadula kukhala okroshka:
- mbatata yophika mbatata;
- gulu lalikulu la greenery;
- nkhaka zatsopano;
- radishi.
Kuphatikiza pa kvass, seramu yokhala ndi wowawasa wowawasa nthawi zina imagwiritsidwa ntchito ngati maziko mu mtundu wakale. Kuphatikiza pa msanganizo wamasamba, mazira osankhidwa bwino, omwe kale anali owiritsa, amaikidwa mu msuzi. Ndikofunikira kuti ndizopanga zokha, zatsopano. Mutha kugwiritsa ntchito nkhuku, mazira zinziri.
Vuto linanso lofunika kwambiri mwazikhalidwe zachikhalidwe ndi nyama. Fimbi lamafuta ochepera a nkhuku, nkhukundembo, nyama yamwana wamkaka ndi yabwino. Nyama imaphikidwa pasadakhale m'madzi pang'ono amchere ndi kuwonjezerera ndiwo zamasamba ndi mazira. Ndikofunikira kuti zophatikizika zam'tsogolo okroshka zikhale pa kutentha komweko.
Kusankha kophika kwabwino: kuwaza zosakaniza zonse zolimba, kuwonjezera mchere pang'ono, kusakaniza, kuyimilira kwa ola limodzi, kenako ndikudzaza kusakaniza ndi zokometsera, zofukizika kununkhira kwa zosakaniza, ndikuvala.Kuti msuzi wowonda uzingopindulitsa thupi, muyenera:
- Osawonjezera masamba omwe ali ndi GI yayikulu (rutabaga, turnip);
- osagwiritsa ntchito mayonesi, zonona wowawasa;
- osayika mbatata zambiri (angapo ma tubers akwanira);
- osadula soseji, nyama zosuta, soseji, nyama iliyonse yamafuta kukhala msuzi;
- osawonjezera shuga ku kvass;
- Whey iyenera kukhala yochepa m'mafuta.
Zosankha zamadyedwe
Kuphatikiza pa njira yakale yophikira msuzi wozizira uwu, pali njira zingapo zomwe sizinali zachikhalidwe zama calorie zomwe zimakopa chidwi kwa ogulitsa komanso okonda kudya zakudya zabwino, zotetezeka komanso zosangalatsa.
Zabwinobwino okroshka pa kvass
Zophikika wamba, koma zosavomerezeka zazakudya zomwe zidakambidwa ndi izi:
- nyama pa kefir;
- masamba;
- bowa pa kvass.
Kukonzekera supu iyi ya chakudya poyamba, muyenera zotsatirazi:
- bere limodzi la nkhuku;
- mulu wa bulu;
- mazira awiri a nkhuku;
- nkhaka yatsopano;
- kefir yamafuta ochepa (0.5 l);
- madzi amchere (0,5 l);
- clove wa adyo.
Nkhaka, mazira peel, tinder pa sing'anga grater. Nyama imadulidwa mzidutswa, katsabola, adyo amaphwanyidwa. Zosakaniza zonse zimaphatikizidwa mu chidebe choyenera, chamchere pang'ono, chosiyidwa theka la ola. Mbale ina, amaphatikiza ndi kefir ndi madzi, ndikuthira osalala, osakaniza kale komanso otentha.
Mazira a nkhuku amaloledwa kulowedwa ndi zinziri, koma pamenepa ayenera kumwedwa kwambiri (zidutswa 4-5). Oyenera kuphatikiza kuchuluka - 1: 1. Nkhuku ikhoza kutha ndi nyama ina yopanda mphamvu ngati mukufuna.
Kuti mukonzekere mtundu wachiwiri wa maphunziro ozizira osafunikira, muyenera kugwiritsa ntchito zinthu monga izi:
- mbatata ziwiri za mbatata;
- dzira limodzi;
- nkhaka ziwiri zatsopano;
- gulu lalikulu la katsabola;
- gulu la parsley;
- mafuta opanda kefir (0.5 l);
- madzi oyera kapena mchere (1 l);
- mchere.
Mbatata zophika, mazira osankhidwa, nkhaka zotsendazika ndikupaka pa grarse coar. Zosakaniza zake zimaphatikizidwa mu chidebe choyenera, amadyera osankhidwa amawonjezeredwa.
Gawo lamadzimadzilo limakonzedwa ndikusakaniza kefir ndi madzi (1: 2) ndi kuwonjezera kwa mchere. Kuti muthe zonunkhira, mutha kuwotcha radishi pang'ono mumbale ndi msuzi. Zimapangitsa kukoma kwake kukhala kosangalatsa, kosazolowereka, kokhutira. Kuphatikiza kwa mpiru patsinde la supuni sikuletsedwa.
Kuti mukonzekere bwino bowa okroshka, muyenera kutolera zotsatirazi:
- 200-300 g wa bowa wamchere;
- 100 g ya anyezi (wobiriwira);
- dzira limodzi;
- nkhaka ziwiri zatsopano;
- mbatata ziwiri zazing'ono;
- mulu wa bulu;
- 1 lita imodzi ya kvass;
- mchere.
Bowa amayenera kutsukidwa bwino pansi pa mpopi, ndikuyika thaulo lamiyala. Akatha kuwuma, aduleni muzing'onoting'ono. Peel, kabati kapena kuwaza nkhaka ndi mpeni. Mbatata zosaphika zimakhazikika, zimasungidwa, kudulidwa mu ma cubes. Zinthu zonse ziyenera kusakanikirana bwino mumtsuko.
Dzira lowiritsa kwambiri limadulidwa, kusakanizidwa ndi zitsamba zosankhidwa. Kusakaniza komwe anakonzekereratu kumayikidwa mbale zowaza, dzira ndi anyezi, katsabola amaikika pamwamba ndikuwatsanulira onse ozizira kvass. Mchere kulawa.
Mlozera wa Glycemic
Zida zonse zomwe zimaphatikizidwa ndi maphikidwe ozizira a msuzi ali ndi GI yotsika. Chifukwa chake, okroshka yophika malinga ndi maphikidwe apakale kapena zakudya malinga ndi malamulo onse sangachititse kulumpha mu shuga.Komabe pali zinthu zingapo mmenemo zomwe muyenera kulabadira: kvass, mbatata.
Ngati GI yachikhalidwe ndi magawo 30, ndiye kuti glycemic index ya okroshka pa kvass izikhala yokwera pang'ono.
Ndizosatheka kutchulapo ndendende yofanana ndi glycemic index ya kvass, koma mwa njira yake yophikira ndi chilengedwe ili m'njira zambiri zofanana ndi mowa, yemwe GI ndi 100 - 110. Koma, atazindikira kuti kuchuluka kwa mafuta mu kvass opangidwa ndi fructose m'malo mwa shuga ndi mkate wa rye, ochepa, kugwiritsa ntchito kwake m'magawo ang'onoang'ono samakhudza glycemia.
Popeza pamwambapa, ndikofunikira kuti musinthe kavalidwe, pogwiritsa ntchitoichi osati kvass, komanso kuchepetsedwa kefir, Whey wowawasa zonona. Izi sizingothandiza kuchepetsa chiopsezo cha kudumpha m'magazi a plasma, komanso kukulitsa menyu ochepera a shuga. Chifukwa chake, kusinthana kwa magesi osiyanasiyana kumakhala ndi zabwino zingapo nthawi imodzi.
Mbatata imatchula masamba omwe ali ndi GI wamba, motero ndikosayenera kuchitira nkhanza wodwala matenda ashuga.
Simuyenera kudula zoposa mbatata zazing'ono kukhala msuzi, koma monga kuyesera mungayesere kusintha tubers wowuma ndi chigawo chotetezeka - nyemba. Ili ndi GI yotsika, kotero imatha kuwonjezedwa mosamala ku msuzi wozizira.
Mndandanda wa glycemic wa bowa ulinso wocheperako, kotero okroshka wachilendo ndi iwo mu kapangidwe kotetezeka kwathunthu kwa thupi la munthu yemwe akudwala matenda ashuga.
Kanema wothandiza
Maphikidwe angapo apamwamba a anthu omwe ali ndi shuga mu video:
Pofotokozera mwachidule zonse pamwambapa, titha kunena kuti anthu omwe ali ndi matenda ashuga a mitundu yonse iwiri amaloledwa kudya sopo wozizira wophika malinga ndi maphikidwe achikhalidwe komanso zina. Okroshka sikhala chotetezanso, komanso chakudya chamagulu aanthu odwala, ngati mulibe zosakaniza zoletsa, ndipo zonse zomwe zili mbali yake ndizatsopano komanso zapamwamba.
