Makhalidwe a shuga

Zakudya zamankhwala osokoneza bongo omwe samatengera insulin zimakhala ndi zake. Odwala nthawi zambiri amakhala owonjezera thupi ndipo zoletsa zimagwira ntchito zosiyanasiyana. Maembe ochokera nthawi zakale anasintha anthu ndi ma protein a nyama m'malo otentha, amawagwiritsa ntchito ngati mphamvu komanso michere. Kodi ndizotheka kudya mphodza kwa odwala endocrinological? Kodi ndizokoma komanso zoyenera kuphika?

Banja Lobzala

Pali mfundo yosangalatsa yokhudza mawu oti "lentils". Mbewu zake zimafanana ndi mandala ang'onoang'ono ozungulira omwe ali ndi konse konse lakuthwa. Chifukwa cha mawonekedwe awo, adalandira dzina lachi Latin. Mawuwa adasinthika pakapita nthawi, m'mene adalowera ku Russia kudzera m'maiko aku Asia, komwe chikhalidwe chidakula. Chomera cha thermophilic chimalola chilala mosavuta kuposa chisanu.

Oimira banja lankhondo (nyemba, nandolo, mphodza) ali ndi chuma chambiri:

• mapuloteni a masamba;
• Mavitamini a B;
• mchere wamchere wokhala ndi zinthu zina;
• organic zidulo.

Zinthu zofunikira (potaziyamu, calcium, phosphorous, magnesium, silicon) zomwe zimapezeka mu mphodza zimapatsa maselo elasticity ndi mphamvu. Zinthu za ballast zomwe zimapangidwa pang'ono komanso pang'ono ndikuyeretsa matumbo ku poizoni.

Pophika, ndibwino kutenga mphodza za kalasi imodzi. Zosiyanasiyana zamtunduwu zimakhala ndi nthawi zosiyanasiyana kuphika. Zitha kugwiritsidwa ntchito kuti mbewu zina sizikonzekera kugwiritsa ntchito, zizikhalabe zonyowa, pomwe zina zimayikiridwa pakadali pano. Zakudya zamakhola kuchokera ku mphodza zimaloledwa kudya odwala ofooka. Ukadaulo wa kukonzekera kwawo ndiosavuta.

Mtundu wa tirigu umatengera mitundu (yofiira, yobiriwira, French)

Zakudya zamafuta

Supu ndi gawo lofunikira pakudya. Ali m'gulu la chakudya chamadzulo. Mbali yayikulu ya msuzi uliwonse ndi kutsitsimuka kwake. Mwa njira yokonzekera, iwo ali osiyana (osenda, oonjezera, otentha, ozizira). Brss amapanga maziko a msuzi, chifukwa, nyama, masamba, bowa, nsomba zimagwiritsidwa ntchito.

Lentil ndi mphodza

Ikani njere mu msuzi wokonzedwa wa nyama ndikubweretsa. Kuphika kwa mphindi 5-7, kuwonjezera mbatata zosankhidwa. Dutsani kaloti wowonda bwino, kaloti, zipatso zopukutira ndi anyezi wosenda bwino mu batala.

Peel pickles ndi mbewu, kudula mu cubes. Ndikwabwino kuwasakaniza pang'ono msuzi, ndikuwonjezera msuzi wa phwetekere. Phatikizani ndikuphika mpaka wachifundo. Gwiritsani ntchito zonunkhira (allspice, Bay tsamba). Musanatumikire, ikanipo akanadulidwa.

Kodi ndingathe kudya nyemba zokhala ndi matenda ashuga a 2

• Mafinya - 40 g, 124 kcal;
• mbatata - 200 g, 166 kcal;
• kaloti - 70 g, 23 kcal;
• anyezi - 80 g, 34 kcal;
• parsnip - 50 g, 23 kcal;
• pickles - 100 g, 19 kcal;
• msuzi wa phwetekere - 100 g, 18 kcal;
• batala - 40 g, 299 kcal.

Gawo limodzi la 6 ndi 0,9 XE kapena 103 kcal. Ma loni, mbatata ndi msuzi wa phwetekere zikuyimira chakudya cha m'mbale. Mtundu 2 wa shuga, mafuta ndi mafuta zimatha kuchepetsedwa.

Maphikidwe achiwonetsero chachiwiri ndiwonse, amapatsidwa chakudya cham'mawa komanso chamadzulo.

Chikuku ndi mbale yambali

Chosefera nkhuku kudula pakati. Mwachangu kuwaza iwo mu masamba mafuta. Kuyika mumphika wouma, kuwonjezera madzi pang'ono ndikuyika mu uvuni kuti kufooka. Sanjani ma lenses ndi kutsuka bwino. Thirani madzi otentha ndikuphika kwa mphindi 12-15.

Kuphika kwamtundu wakuda kwa mphindi 5, ndiye kukhetsa njira yautoto. Thirani m'madzi kachiwiri, mchere ndi kupitilirabe moto wochepa mpaka kuphika. Pokhapokha mutatsegula mbale yambali, ndikofunikira kuti mbewuyo iziyidwe.

• Malonda - 250 g, 775 kcal;
• fillet ya nkhuku - 500 g, 825 kcal;
• mafuta a masamba - 34 g, 306 kcal.

Ikani phala pambale, ikani nkhuku yomalizira pamwamba. Kuwaza ndi katsabola wosoka wabwino ndi parsley. Mbaleyi idapangidwira ma servings 6, imodzi ndi 1.9 XE kapena 317 kcal.

Kaleidoscope yambale ya lentil

Makina a matenda a shuga a 2 ndi njira ina yabwino kuposa tirigu wam'madzi wamkulu ndi pasitala. 100 g yazinthu zimakhala 310 kcal. Pomwe:

• balere wa ngale - 324 kcal;
• buckwheat - 329 kcal;
• mapira - 334 kcal;
• oatmeal - 345 kcal;
• pasitala - 336 kcal.

Ma Lenti, omwe amathandizidwa ndi mafuta ndi fiber, sizingathandizire kuti kulumpha msanga kwa glycemia ku shuga.

Powonjezera nyama ndi masamba zamasamba ambiri ku mphodza, mutha kukonzekera zosankha zambiri

Kaleidoscope ya chakudya cha lentil.

1. Lenti ndi bowa ndi anyezi. Kwa 1 kutumikirira - 8 g a bowa wa porcini wouma, 30 g anyezi, 10 g wa mafuta a masamba. Zilowereni bowa, kenako ndi kuwaphika m'madzi amchere. Kuphika mphodza payokha. Bowa wowiritsa wowiritsa ndi anyezi. Mwachangu iwo mu masamba mafuta ndi kuwonjezera mbale. Chakudya ichi chimakometsedwa ndi curry.
2. Makina ndi biringanya. Kwa 1 akutumikirapo - 50 g wa tomato, 60 g wa biringanya, 10 g wa mafuta a masamba, basil ndi adyo. Wiritsani biringanya ndi kudula ang'onoang'ono. Sendani tomato. Mwachangu mbale zawo zopyapyala mumafuta otentha a masamba. Onjezani adyo ndi biringanya kwa iwo. Finyani zonse pamodzi, zolimbikitsa nthawi zina. Onjezani zosakaniza zakonzedwa ku mphodza. Finyani mafuta osalala obiriwira pamwamba.
3. Makina okhala ndi dzira ndi anyezi wobiriwira. Kutumizira 1 - mazira ½, 20 g batala, 30 g anyezi wobiriwira. Mazira owiritsa kwambiri, osenda ndi kuwaza bwino. Onjezani anyezi wosankhidwa, kutsanulira ndi batala wosungunuka.
4. Makina ndi kolifulawa. Kuphika tirigu pa msuzi wa masamba (kaloti, anyezi, muzu wa parsley, parsnip). Payokha kuphika kolifulawa m'madzi amchere. Mwachangu mu batala. Zokongoletsa kuvala mbale yophimba. Kufalitsa odulidwa kabichi pamwamba ndikukongoletsa ndi masamba ophika.

Zimakhala zachisoni ngati mphodza zomwe zili ndi matenda ashuga sizili mlendo pagome la wodwalayo. Mwina izi ndichifukwa choti kukonzekera kumakhala kosangalatsa. Monga mbewu zina, amafunika kumawiritsa, kuwiritsa, kupukutira. Ngakhale madzi momwe adakonzedwera amakhudza momwe chomera chachilengedwe chimayamwa. Kwa iye, palibe kofanana komwe madzi amachokera. Magwero akhoza kukhala kasupe, chitsime, kampopi ndi madzi olowetsedwa.