Zophikira Zotsekemera Zapamwamba

Moyo wa anthu omwe akudwala matenda ashuga ndi odzala ndi zoletsa pazakudya, chifukwa ndikofunikira kuti mulingo wa shuga m'magazi ukhale wovomerezeka.

Tiyenera kukaniza tokha chizolowezi chodya maswiti. Koma ngakhale anthu odwala matenda ashuga amatha kudzipatsa zakudya zosiyanasiyana zamafuta komanso zamafuta nthawi ndi nthawi.

Maswiti, chakudya komanso matenda ashuga

Shuga ndi chakudya chamagulu, chomwe chimadyedwa ndi chakudya, chimapereka glucose m'magazi, omwe amalowa m'maselo ndipo amawapanga mu mphamvu yofunikira mthupi.

Hemeni wa inshuwaransi womwe amapangidwa ndi kapamba umayendetsa kukhathamiritsa kwa glucose m'maselo. Zotsatira za vuto la endocrine metabolic, mahomoni amasiya kugwira ntchito yake, ndipo ndende ya glucose imakwera pamwamba pa gawo lovomerezeka.

Mtundu woyamba wa matenda a shuga 1 mellitus, insulin sikuti imapangidwa ndi kapamba, ndipo anthu odwala matenda ashuga amakakamizidwa kuti apangepo kuchepa kwake pogwiritsa ntchito jakisoni wa insulin. Mtundu wachiwiri wa matenda ashuga, insulini imapangidwa mokwanira, koma maselo amasiya kuyilabadira ndipo shuga ya magazi imakwera.

Amakhala kuti zakudya zamafuta pang'ono ndi shuga zimalowa m'thupi, zomwe zimachepetsa kuchuluka kwa shuga m'magazi.

Kutengera izi, zakudya zapadera zimapangidwira kwa odwala matenda ashuga, omwe tanthauzo lake ndi kusunga kwamalamulo awa:

• kupatula shuga ndi maswiti pazakudya;
• m'malo mwa shuga, gwiritsani ntchito zotsekemera zachilengedwe;
• maziko a menyu azikhala mapuloteni komanso otsika-carb;
• kukana zipatso zotsekemera, masamba okhuthala ndi zakudya zomwe zili ndi zakudya zamafuta;
• Chakudya chamafuta ochepera chilimbikitsidwa;
• kudya zakudya zamagulu ndi glycemic otsika;
• pa mchere ndi kuphika, gwiritsani ntchito oat, tirigu wathunthu, ufa wa rye kapena wa buckwheat ndi mkaka wopanda mafuta ndi mkaka wowawasa;
• kuchepetsa kugwiritsa ntchito mafuta.

Ngakhale zakudya komanso zotsekemera zotetezeka za anthu odwala matenda ashuga siziyenera kuwonekera patebulo mopitilira kawiri kapena katatu pa sabata.

M'malo mwa shuga - nditha kugwiritsa ntchito chiyani?

Kupatula shuga kuzakudya, mutha kugwiritsa ntchito shuga m'malo mwake popanga mchere.

Kuchokera kwa okometsera achilengedwe a odwala matenda ashuga amaperekedwa:

1. Stevia - mankhwala abwino kwambiri azitsambaamathandizira pakupanga insulin mthupi. Kuphatikiza apo, stevia imathandizira kusinthika kwa minofu yowonongeka ndipo imakhala ndi bactericidal.
2. Licorice imawonjezedwa bwino pazinthu zophika kapena zakumwa zoziziritsa kukhosi.
3. Xylitol ndi zotsekemera zachilengedwe zopangidwa kuchokera ku mitengo ndi zinyalala za chimanga. Ufa uwu umathandiza kutulutsa kwa bile, koma kumatha kukhumudwitsa chimbudzi.
4. Fructose ndi wokoma kwambiri kuposa shuga ndipo ali ndi zopatsa mphamvu zambiri.
5. Sorbitol - imapangidwa kuchokera ku zipatso za hawthorn kapena phulusa laphiri. Osati lokoma ngati shuga, koma wokwera kwambiri. Mukhoza kukhala ndi mankhwala ofewetsa mtima ndikuyambitsa kutentha.
6. Erythritol ndiye wotsika kwambiri wa calorie wokoma.

Zokoma zotsekemera zimayimiriridwa ndi chilimbikitso chotere:

1. Aspartame sayenera kutentha. Aspartame iyenera kugwiritsidwa ntchito atakumana ndi dokotala. Izi zotsekemera sizikulimbikitsidwa kuti zigwiritsidwe ntchito ndi matenda oopsa komanso kusowa tulo.
2. Saccharin sayenera kudyedwa m'matenda a impso ndi chiwindi.
3. Cyclamate imapezeka yogulitsa osakanikirana ndi saccharin. Izi zotsekemera zimakhala ndi vuto pa chikhodzodzo.

Maphikidwe a mchere

Kuphika kosavuta kwa zakudya zamafuta kumathandizira kusinthanitsa menyu a odwala matenda ashuga. Pokonzekera, mutha kugwiritsa ntchito zipatso ndi zipatso zomwe zimapangidwa ndi index ya glycemic yotsika. Kukonzekera kwa zipatso zosapangidwa popanda shuga ndizoyeneranso.

Zopangira mkaka ndi tchizi tchizi ziyenera kukhala zochepa m'mafuta kapena mafuta ochepa.

Zakumwa

Kuchokera zipatso ndi magawo a zipatso omwe amapezeka pazakudya za matenda ashuga, mutha kukonzekera zonunkhira zokoma, nkhonya ndi smoothie yopatsa thanzi, yomwe ndiyabwino pazokonda:

1. Berry odzola. Idzatenga: mapaundi a yamatcheri kapena cranberries, 6 tbsp. supuni ya oatmeal, makapu anayi a madzi. Pogaya zipatso mu mbatata zosenda ndi kusakaniza ndi oatmeal. Phatikizani ndi madzi ndikuphika pamoto wochepa kwa pafupifupi mphindi 30, mukusuntha mosalekeza. Mafuta akayamba kuzirala, ozizira ndikuthira m'magalasi.
2. Melon Smoothie. Zimatenga: magawo awiri a vwende, 3 tbsp. l oatmeal, kapu imodzi ya mkaka wokhala ndi skim kapena yogati yachilengedwe, uzitsine wa mtedza wosadulidwa. Dulani zamkaka zamkati ndikuziphatikiza ndi phala ndi yogati. Menyani ndi blender mpaka yosalala. Kuwaza ndi mtedza pamwamba.
3. Punch. Zimatenga: magalasi awiri a madzi atangofika kumene kuchokera ku chinanazi kapena zipatso zamalanje, magalasi awiri amadzi amchere, theka la ndimu, ayezi wazakudya. Phatikizani madzi ndi madzi ndikuthira mu magalasi. Ponyani ma ayeya ochepa ndikuwongoletsa ndi ndimu.

Makeke ndi ma pie

Pa tebulo la zikondwerero, mutha kugwiritsa ntchito nthawi yochulukirapo ndikuphika keke kapena mkate weniweni.

Keke Napoleon. Kufunika: 3 tbsp. l ufa wa mkaka ndi wowuma wa chimanga, mazira atatu, makapu 1.5 amkaka, stevia.

Kupanga kirimu: kuphatikiza mkaka watsopano ndi wowuma, theka la stevia ndi 1 tbsp. l kukhuthala. Tenthetsani osakaniza pa moto wochepa, wosangalatsa nthawi zina. Kirimu iyenera kunenepa. Zabwino.

Potsika keke, pogaya mazira ndi wowuma ndi Stevia ndikuphika zikondamoyo mu skillet yaying'ono. Kwa keke yayikulupo, kuchuluka kwa zinthuzo kuyenera kuchuluka. Pancake imodzi imafunika kukazinga mwamphamvu ndikuphwanyidwa kukhala zinyenyeswazi.

Pindani mapaketi pamwamba pa wina ndi mzake, kupaka zonona. Kuwaza ndi mkate wowaza pamwamba. Keke yomalizidwa iyenera kunyowa bwino.

Mkaka wa mbalame. Zimatenga: 7 zidutswa za mazira, 3 tbsp. l ufa wa mkaka, 2 tsp. cocoa, makapu awiri amkaka, zotsekemera, pamphepete mwa mpeni wa vanila, agar-agar 2 tsp, koloko ndi citric acid.

Mwa maziko, kumenya azungu atatu azizilombo ndi thonje lolimba, pogaya yolks 3 ndi sweetener. Phatikizani mosamala onse mazira akuluakulu, onjezani koloko, vanillin ndi 2 tbsp. l ufa wa mkaka. Ikani misa mu mawonekedwe apamwamba, kotala la kutalika kwa mbali ndi uvuni kwa mphindi 10-12 pa 180ºС.

Pa icing, phatikizani cocoa ndi yolk imodzi, theka la kapu mkaka, zotsekemera, ndi ufa wamkaka wotsalira. Pomwe mukupunthwitsa, yatsani kusakaniza ndi kutentha pang'ono mpaka yosalala. Osawiritsa!

Kwa kirimu, kwezani agar-agar mumkaka ndikuphika kwa mphindi zingapo. Pomwe mukuzizira, muzimenya azungu 4 am'madzi otsekemera ndi citric acid ndi thovu lamphamvu. Kupitiliza kumenya, kutsanulira mosamala mumsuzi wa mkaka.

Ikani keke mu nkhunguyo, muthira mafuta ndi icing, gawani zonunkhirazo ndikudzaza ndi icing yotsalira. Keke yomalizidwa iyenera kuzizira kwa maola awiri.

Pie ndi kanyumba tchizi ndi mabulosi odzazidwa. Mukufunika: makeke: paketi yaku tchizi, 100 g ya oatmeal kapena phala, sweetener, vanilla, chinangwa.

Kudzaza: 300 g ya kanyumba tchizi ndi zipatso, dzira, zotsekemera.

Thirani zosakaniza zonse za keke pogwiritsa ntchito njira ina. Gawani misa mozungulira, ndikupanga mbali. Oveni 10-15 mphindi 200ºС.

Pogaya dzira ndi sweetener ndi kanyumba tchizi, kutsanulira mu zipatso ndi kusakaniza. Gawani kudzaza kwa curd pamaziko a pie ndikuyika mu uvuni kwa mphindi zina 30. Konzani payi.

Mapaamu a plum. Mudzafunika: mapaundi osapanda mbewu, 250 ml mkaka, mazira 4, 150 g yamphesa kapena ufa wa oat, sweetener (fructose).

Amenyani azungu ndi zotsekemera mu chithovu cholimba, onjezani yolks, mkaka ndi ufa. Sakanizani bwino. Ikani ma plum pansi pa nkhuni ndikuthira mtanda pamwamba. Kuphika kwa mphindi 15 ku 180 C, ndiye kuchepetsa kutentha mpaka 150 ndikuphika kwa mphindi 20-25. Chotsa chitumbuwa ndi kuyatsa mbale.

Mabisiketi

Ma makeke ophika kumene ndi abwino kuphika pang'ono kapena paphwando la tiyi:

1. Cookies a Buckwheat ndi Cocoa. Mufunika: 200 g ya ufa wa buckwheat, kapu ya 2/3 ya apulo, kapu ya yogati, 2 tbsp. l cocoa ufa, koloko, mchere ndi mchere wowazira. Phatikizani mbatata zosenda ndi yogati, mchere ndi koloko. Onjezani batala, koko ndi ufa. Akhungu ozungulira akhungu ndikuphika kwa mphindi 20-30 pa 180ºº.
2. Ma cookie a Currant. Mufunika: 200 g ya batala ndi mafuta akhungu, 350 g wa chinangwa, 40 g a amondi osankhidwa ndi hazelnuts, 50 g wa wowuma chimanga ndi fructose. Pogaya batala ndi zotsekemera ndi zipatso zina, onjezerani ena onse okhala ndi currants, wowuma ndi mafuta osweka ndi chinangwa. Pa pulasitiki wokutira, kanizani misa ndikupotoza msuzi. Khalani pamalo abwino kwa ola limodzi. Dulani msuzi wouma mu makeke 0,5 masentimita ndikuphika kwa mphindi 20-30 pa 200 ° C.

Kanyumba tchizi casserole ndi curd

Kwa misa ya curd mudzafunika: 600 g ya tchizi chamafuta ochepa, theka kapu ya yogati yachilengedwe, zotsekemera, mtedza kapena zipatso zingapo.

Thirani yogatiyo mu curd, onjezerani zotsekemera ndikugunda ndi blender mumtambo wobiriwira. Kuwaza ndi zipatso.

Kukonzekera kanyumba tchizi casserole, onjezani mazira 2 ndi 6 zikuluzikulu zazikulu za oatmeal kapena ufa ku misa. Tsitsani ndi kuyika mawonekedwe. Kuphika pa 200ºC kwa mphindi 30-35.

Zakudya zopatsa thanzi

Kuchokera pa zipatso mumatha kupanga soufflé, casserole, zipatso zosafunikira ndi saladi wowutsa mudyo:

1. Apple souffle. Mudzafunika: maapulo osatulutsidwa (600 g), zotsekemera, ma walnuts odulidwa, uzitsine wa sinamoni. Peel ndi kuwaza maapulo mbatata yosenda. Phatikizani ndi zosakaniza zina zonse ndikusakaniza. Gawani ku nkhungu zochepa zonunkhira ndikuphika mpaka kuphika.
2. Casserole. Zofunika: 600 g wosankhidwa bwino ma plums, maapulo, mapeyala, 4 tbsp. l oatmeal kapena ufa, wokoma. Phatikizani zipatso ndi sweetener ndi oatmeal. Siyani mphindi 20 ndikuyika fomu. Oven 30-35 mphindi 200ºС.
3. Zipatso ndi mabulosi saladi. Zofunika: 300 g ya mapeyala, zamkati za vwende, maapulo. Masamba angapo a sitiroberi, ma kiwan awiri, kirimu wopanda mafuta kapena yogati, masamba a timbewu. Dulani zipatso ndi nyengo ndi yogati. Kukongoletsa ndi timbewu.
4. Zipatso zanthete. Kufunika: 100 g ya chinanazi, lalanje, sitiroberi kapena raspberries, tchizi chamafuta ochepa. Oseketsa ochepa. Zingwe zosenda bwino mosiyanasiyana pa skewing. Wosanjikiza wotsiriza uyenera kukhala tchizi.

Chinsinsi cha kanema wopanda mkate ndi ufa wa tirigu:

Osamagwiritsira ntchito zakumwa zoziziritsa kukhosi komanso kudya zakudya zonse zophika nthawi imodzi. Ndikwabwino kugawa ma pichesi kwa masiku angapo kapena kuphika pang'ono.