Mazira mu Zakudya Zakuwala

Mu nthano zachikhalidwe zaku Russia, dzira limapatsidwa udindo wonyamula, wosunga moyo wamunthu wamphamvu komanso wanzeru. Zogulitsa nkhuku zenizeni zimagwiritsidwa ntchito kwambiri pothandizira pakudya. Samachulukitsa shuga wamagazi ngati angaperekedwe mu mawonekedwe oyera mu mbale, popanda zodetsa za zina. Koma amaonedwa ngati zakudya zopatsa mphamvu kwambiri. Chifukwa chake tiyenera kuzilingalira apa: kodi mazira amaloledwa mtundu wachiwiri wa matenda ashuga? Ndi chiyani chomwe chimakhala ndi mafuta azakudya zama protein? Kodi ndalama ndizotetezeka motani?

Cholesterol ndi mazira

Mazira amphaka, okazinga, kapena owiritsa amadziwika kuti alibe chakudya. Matenda a shuga amtundu 1 sayenera kusinthidwa kukhala magawo a mkate (XE) kuti mupeze insulin yochepa. 100 g ya mazira imakhala ndi 0,6 g ya cholesterol, mu dzira yolk - pafupifupi katatu. Cholesterol yowonjezera yomwe imazungulira m'magazi imakhala yowopsa m'mitsempha yamagazi.

Chifukwa chake, ndizotheka kudya mazira omwe ali ndi matenda ashuga? Osaposa imodzi patsiku, yokhala ndi cholesterol yamagazi yokhutiritsa. Ndipo kawiri pa sabata, popanda zotsatira zosasangalatsa.

Cholesterol yabwino (yathunthu) - m'mitundu 3.3-5.2 mmol / L. Malire a malire ndi mtengo: 6.4 mmol / l. Gawo limodzi mwa magawo asanu a mafuta, pazokwanira, ndi 0,5 g patsiku. Amachokera ku chakudya chometedwa. Zotsalazo zimapangidwa mwachindunji m'thupi kuchokera ku mafuta acids. Kwa odwala matenda ashuga, chikhalidwe cha munthu wathanzi chimatsitsidwa ku 0,4 g komanso 0,3 g.

Mutatha kuwerengera zosavuta, mutha kuwonetsetsa kuti dzira limodzi litalemera pafupifupi 43 g, ndiye kuti atadya, wodwalayo adzayamwa muyeso wololedwa wa cholesterol. Patsikuli, sayenera kudya zakudya zina zamafuta (tchizi, caviar, soseji).

Mafuta ndi michere mu mazira

Pakukula kwa mapuloteni mu 100 g ya malonda, mazira ali pafupi ndi chimanga (mapira, buckwheat), ndi mafuta - nyama (veal), kashiamu wowawasa ochepa. Mulibe mafuta a carotene ndi ascorbic acid, monga nyama yambiri, nsomba, ndi zinthu zamkaka.

Kufunika kwa mazira ndi 157 kcal. Chidwi chachikulu chiyenera kulipidwa kutiatsopano mankhwala omwe adwedwa. Zotayika, zimatha kubweretsa kukhumudwa m'matumbo. Ngati ali ndi masiku opitilira 10, ndiye kuti atha kuwunikidwa bwino kwambiri. Chizindikiro cha zabwino, poyang'ana kuwala, ndikuwonekera, kupezeka kwamaso ndi mawanga.

Mukamasunga nkhuku, kusintha kwadzidzidzi mu kutentha kuyenera kupewedwa. Kwa iwo, ndikofunikira kuti kutentha kosungirako kuphatikiza madigiri 1-2. Ndipo musayandikire pafupi ndi zinthu zonunkhira mwamphamvu (nyama zotsekemera, nsomba). Kudzera ndi chipolopolo, mafungo amalowa mosavuta m'mazira.

Mazira a nkhuku ndi zinziri ndi gawo la mbale zambiri.

Chinsinsi cha curd cheesecake

Mapuloteni okhala ndi ma amino acid ofunikira kwa anthu. Pamodzi ndi mazira, amapereka zakudya zingapo za anthu odwala matenda ashuga. Zakudya zamapuloteni zimakhala ndi mchere wambiri wa phosphorous ndi calcium. Zinthu izi ndizofunikira pakukula kwa mafupa, kuwongolera kugwira ntchito kwa mtima ndi mitsempha yamthupi mu thupi.

Kanyumba tchizi casserole wa mitundu yachiwiri ya ashuga

Cottage tchizi cha cheesecakes chizikhala chatsopano. Opaka izo angathe kuchitika podutsa chopukusira nyama. Tchizi tchizi chizikhala chosakanizidwa ndi mazira awiri aiwisi, kuwonjezera ufa, mchere pang'ono. Zonunkhira zimagwiritsidwa ntchito sinamoni kapena vanila. Kani mtanda kuti ukhale kumbuyo kwa manja.

Chikumbutso chimakulungidwa pa tebulo kapena pa bolodi yodulira, owazidwa ufa. Zidutswa zokutidwa ndi ufa zimapatsidwa mawonekedwe ofanana omwe (lalikulu, ozungulira, ozungulira). Kenako, mwachangu mwachangu kanyumba tchizi zikondamoyo pamoto wochepa mbali zonse, mu mafuta otentha.

Chinsinsi adapangira 6 servings. Wotumikira ali ndi syrniki ya 2-3, kutengera kukula kwawo, 1,3 XE kapena 210 kcal.

• Tchizi chamafuta ochepa - 500 g, 430 kcal;
• mazira (2 ma PC.) - 86 g, 135 kcal;
• ufa - 120 g, 392 kcal;
• mafuta a masamba - 34 g, 306 kcal.

Ngati kukazinga kanyumba tchizi kuphika mapindikidwe pepala, ndiye kuti mafuta owonjezera kuchokera kwa iwo adzamwe. Ndikwabwino kuti muziziphatikiza pamodzi patebulo. Ndi kefir kapena zipatso, cheesecake zopanga zokonzedwa zimatha kubweretsanso chakudya cham'mawa chachiwiri, chakudya chodwala. Mwanjira iyi, ana amadya mosavuta matenda a shuga - chida cha tchizi chathanzi chopanda shuga.

Mawonekedwe a dzira amawonedwa ngati ogwirizana, ndipo zomwe zimapangidwazo ndizofunika

Egg hypoglycemic wothandizira - chida cha matenda ashuga

Pali nthano kuti mazira a zinziri alibe vuto lililonse mu shuga. Zomwe zimapangidwa ndi mbalame zopanda nkhuku zimalemera pang'ono (10-12 g), kotero, zomwe zimagwiritsidwa ntchito zimatha kuchuluka kangapo. Amaloledwa kudya mpaka zidutswa 4-5 patsiku. Amakhala ndi cholesterol yofanana komanso zopatsa mphamvu zochulukirapo (168 kcal) kuposa nkhuku.

Ma analogi a Quail ali ndi mwayi pazomwe zili ndi mavitamini amamineral mineral. Ndi kugwiritsa ntchito kwawo, palibe chiopsezo cha salmonellosis. Mazira aliwonse amtundu wa 2 shuga amayimira "chipolopolo" chamafuta. Ndipo zida zopatsa thanzi za wodwalayo ziyenera kukumbukiridwa nthawi zonse.

Wothandizira wotchuka wa hypoglycemic yemwe amachepetsa shuga ya magazi, walandila ndemanga zabwino, zakonzedwa motere. Madzi a mandimu ongofinya kumene, m'magawo 50 g, amasakanikirana bwino ndi nkhuku imodzi kapena ma PC asanu. zinziri. Imwani dzira logwedezeka musanadye, kamodzi patsiku. Chiwembu chovomerezeka: 3 masiku a chithandizo, kuchuluka komweko - yopuma, ndi zina zambiri. Kutsutsana ndi kugwiritsa ntchito mazira ndi mandimu ndi kuchuluka kwa madzi am'mimba.