Lamulo lalikulu mukudya kwa anthu omwe ali ndi matenda ashuga ndikudya zakudya zomwe sizikuwakhudza kuchuluka kwa shuga m'magazi.
Zakudya zonona, zonunkhira, zamafuta ambiri zimatulutsa chithokomiro ndipo zimasokoneza ntchito yake.
Njira yophikira ndiyofunikanso kwambiri - yokazinga, mafuta ambiri amasemphana ndi metabolism m'thupi.
Gawo lalikulu la menyu a odwala matenda ashuga liyenera kukhala mitundu yambiri ya saladi - masamba, okhala ndi nsomba zam'madzi kapena nyama yopanda mafuta.
Ndi zinthu ziti zomwe zingagwiritsidwe ntchito?
Pankhani ya matenda a shuga a mtundu woyamba 1 ndi mtundu wa 2, mfundo zofunika pakudya nthawi zonse ndizofunikira; Madokotala amalimbikitsa kugawa chakudya chokwanira tsiku lililonse katatu.
Nthawi yomweyo, sikulimbikitsidwa kuti mutulutse zikondwerero m'magulu akulu, muyenera kudya zakudya zamafuta ochepa, koma okhutitsa thupi.
Nthawi yomweyo, ayenera kukhala ndi kuchuluka kwa mavitamini ndi michere omwe amathandiza kuchepetsa kuwonongeka kwa matendawa.
Mndandanda wazakudya chololedwa pa odwala matenda ashuga:
- Nyama. Mitundu yazakudya zomwe sizikhala ndi mafuta ambiri zimalimbikitsidwa - fillet kapena nkhuku ya turkey imakhala ndi mapuloteni ambiri, ndipo veal ali ndi vitamini B, iron, magnesium ndi zinc.
- Nsomba. Mwa mfundo zomwezi, timasankha nsomba, nyanja kapena mtsinje - hake, pike perch, tuna, pike, pollock.
- Mbale. Zothandiza kwambiri ndi buckwheat, oatmeal, omwe amaphatikiza kuchuluka kwake kwa fiber, kufufuza zinthu, mavitamini.
- Pasitala wopangidwa makamaka ndi durum tirigu.
- Mkaka ndi zotumphukira zake: mkaka wowoneka bwino, kefir, tchizi chanyumba, yogati, yogurts zosaphatikizidwa. Izi zimagwira ngati gwero la calcium ndi Vitamini D, mabakiteriya amkaka amchere amathandizira kuti poizoni wa m'thupi asungidwe.
- Zamasamba: nkhaka, phwetekere (Vitamini C, E, chitsulo), kaloti (retinol kusintha masomphenya), nthangala (CHIKWANGWANI), kabichi (kufufuza zinthu), amadyera (sipinachi, katsabola, parley, saladi). Mbatata imalimbikitsidwa kuti igwiritsidwe ntchito pang'ono chifukwa cha wowuma womwe ulimo.
- Zipatso. Maapulo obiriwira, ma currants, yamatcheri ndikofunikira kuti thupi likhalebe ndi mavitamini ambiri, mandimu, mphesa, malalanje ndi vitamini C, kulimbitsa chitetezo cha mthupi. Kugwiritsa ntchito mandarins, nthochi, mphesa ziyenera kukhala zochepa kapena kuchotsedwa kwathunthu.
- Zipatso Mitundu yonse ya zipatso, kupatulapo raspberries, imaloledwa kuti idyedwe pang'ono. Amagwira ngati antioxidants, ali ndi michere, fiber ndi mavitamini.
- Mtedza. Yambitsani zochitika m'mutu, koma muli mafuta ambiri. Chifukwa chokhala ndi zopatsa mphamvu zambiri, ayenera kugwiritsidwa ntchito mosamala.
Mndandanda wazinthu zosiyanasiyana ndizosiyanasiyana, kotero mutha kuphika zakudya zambiri zokoma kuchokera kwa iwo, ndikuwona zofunika pazakudyazo.
Momwe mungasokere saladi?
Mavalidwe a saladi a matenda ashuga ayenera kukhala okonzeka pankhani ya zakudya zopatsa thanzi kuchokera kuzinthu zomwe zili pamndandanda wazabwino. Maziko a misuzi yambiri ndi yogati yopanda mafuta, yomwe ingasinthe mayonesi ndi zonona zomwe zimakhala zovulaza kapamba.
Mutha kugwiritsa ntchito mafuta a azitona, ma sesame, opendekera ndi maungu a mbewu. Omwe amayimira mafuta amasamba ali ndi mavitamini ambiri othandiza, amathandizira pakudya m'mimba, kutsuka matumbo kuchokera ku poizoni wambiri ndi poizoni. M'malo mwa viniga, ndikofunikira kugwiritsa ntchito mandimu atsopano.
Kupititsa patsogolo kukoma ndi zonunkhira mu soseji kuwonjezera uchi, mpiru, ndimu, adyo, azitona.
Tebulo likuwonetsa zitsanzo za zovala zingapo za saladi:
| Kupanga | Zosakaniza | Zomwe masaladi amagwiritsidwa ntchito | Zopatsa mphamvu pa 100 magalamu |
|---|---|---|---|
| Tchizi cha Philadelphia ndi mafuta a Sesame | Pogaya 50 magalamu a tchizi ndi supuni ya mandimu ndi supuni ya mafuta a sesame, onjezani akanadulira wosankidwa kapena katsabola. | Mitundu yonse | 125 |
| Yogurt ndi mpiru | 100 ml ya yogati, supuni ya tiyi ya mpiru ku France, theka la supuni ya mandimu, 50 magalamu a zitsamba zilizonse. | Mitundu yonse | 68 |
| Mafuta a azitona ndi adyo | Supuni ya mafuta, supuni ya mandimu, mafuta awiri a adyo, tsamba la Basil. | Mitundu yonse | 92 |
| Flaxseed (maolivi) mafuta ndi mandimu | Supuni ya mafuta, magalamu 10 a mandimu, nthangala za sesame | Mitundu yonse | 48 |
| Yogurt ndi azitona akuda | 100 ml ya yogati, 50 magalamu a maolivi osankhidwa, 1 clove wa adyo | Nyama saladi | 70 |
| Mpiru ndi nkhaka | 100 ml ya yogati, supuni ya kanjedza ka tirigu, 100 magalamu a zipatso zabwino zosuntha, 50 magalamu azitsamba | Zakudya zam'nyanja | 110 |
Yogurt kapena kefir imathandizira kumveketsa mbale, mandimu ali ndi ascorbic acid ndikuwongolera chimbudzi, mafuta a masamba chifukwa cha omega-3 acids amathandizira khungu ndi tsitsi, adyo ndi mpiru zimapangitsa kagayidwe, amadyera kuwonjezera kukoma kulikonse kwa saladi.
Mu sosi, mutha kusintha mtundu wamafuta malinga ndi zomwe mumakonda, kusintha yogati ndi kefir kapena kirimu wowonda wamafuta, onjezerani mchere kuti mulawe, zonunkhira zochepa ndizololedwa.
Maphikidwe onunkhira
Kwa saladi zamasamba, tikulimbikitsidwa kugwiritsa ntchito masamba omwe adalima m'nyumba yawo yachilimwe kapena mugule m'malo osakayikira za malonda. Ma saladi amatha kudya nthawi iliyonse - m'mawa, masana kapena chakudya chamadzulo, amatha kukonzedwa ngati mbale za tchuthi kapena m'malo mwa mbale kapena nsomba iliyonse yam'mbali.
Zakudya zamtundu wa 2 odwala matenda ashuga alibe malamulo oletsa kusakaniza zosakaniza, koma ziyenera kukumbukiridwa kuti zomwe mbatata zomwe zili mumenyu sizikhala zopitilira 200 magalamu.
Mtundu 1 wa saladi ya matenda ashuga sayenera kukhala ndi zakudya zokhala ndi mayamwidwe othamanga a carbohydrate.
Zamasamba
Kuti mukonze saladi wotsika-khalori ndi bwino kugaya zakudya mudzafunika: 2 nkhaka ziwiri, theka la tsabola, 1 phwetekere, letesi, katsabola, parsley kapena cilantro, mchere.
Sambani masamba, kudula phwetekere ndi nkhaka kukhala ma cubes akulu, tsabola - n'kupanga. Sakanizani, kuwaza ndi mchere wocheperako, onjezerani kuvala kulikonse kutengera mafuta a masamba.
Ikani letesi pambale, ikani osakaniza, kuwaza ndi zitsamba. Pazithunzi, mungathe kuwonjezera tchizi cha Philadelphia, chomwe chidalipo.
Kholifulawa
Zosakaniza zazikulu: 200 magalamu a kolifulawa, supuni ya msuzi wokhazikitsidwa ndi yogati, mazira awiri owiritsa, anyezi wobiriwira.
Gawani kabichi mu inflorescence ndikuphika m'madzi amchere kwa pafupifupi mphindi 10.
Kukhetsa, ozizira, kuwonjezera mazira owiritsa, osenda theka mphete, amadyera, kutsanulira msuzi.
Ndi nkhaka zam'madzi komanso nkhaka zatsopano
Zogulitsa: 150 magalamu a nyanja kale, theka kapu yophika zobiriwira zobiriwira, mazira atatu, nkhaka imodzi yaying'ono, zitsamba, anyezi wobiriwira.
Wiritsani ndi kuwaza mazira, kudula nkhaka kukhala miyala. Sakanizani zonse, nyengo ndi yogati.
Kuyambira kabichi yoyera ndi nkhaka yatsopano
200 magalamu a kabichi wowala, nkhaka imodzi sing'ono, katsabola.
Saladi iyi ndi yosavuta kukonza, koma yothandiza kwambiri pamitundu yonse ya odwala matenda ashuga. Sanjani ndi mafuta aliwonse azipatso ndi mandimu.
Chinsinsi cha kanema wa matenda ashuga:
Wotentha ndi veal
Ndikofunikira kutenga magalamu 150 a nyama yamwana wamkazi, mazira atatu, anyezi umodzi, 100 magalamu a tchizi wolimba.
Wiritsani ng'ombe ndi mazira ndi kusema n'kupanga. Dulani anyezi m'mphete zokhala ndi theka, ndikuzungulira ndikukhala ndi mandimu ndikusiya kwa mphindi 15. Tchizi amadulidwanso m'mikwingwirima.
Sakanizani chilichonse kupatula veal, nyengo ndi mafuta a azitona ndi msuzi wa adyo. Musanatumikire, onjezani nyama yofunda pa saladi.
Zakudya zam'nyanja
Kwa mbale iyi yokometsera yomwe imakongoletsa tebulo lililonse la tchuthi, tengani: shrimp - 3 yayikulu kapena 10 - 15 yaying'ono, avocado, kaloti, Chinese kabichi, mazira 2, amadyera.
Wiritsani shrimp m'madzi amchere ndi Bay tsamba ndi allspice kwa mphindi 15. Ozizira, peel, kudula akulu kukhala magawo anayi, choko pakati. Viyikani ndi kaloti, kuwaza avocado mu cubes, Peking kabichi mu n'kupanga, yophika mazira kukhala n'kupanga.
Sakanizani zonse, nyengo ndi yogati, kuwaza ndi mandimu. Kuwaza ndi zitsamba zosankhidwa musanagwiritse ntchito.
Mutha kukonzekera masaladi ambiri osavuta, okoma komanso opatsa thanzi tsiku lililonse kuchokera ku zakudya zothandiza anthu odwala matenda ashuga, komanso zopatsa thanzi komanso zosangalatsa, zomwe zidzakhale gawo labwino kwambiri pakukondwerera.
