Zabwino zophika za shuga zopanda shuga

Anthu omwe ali ndi matenda ashuga ayenera kusiya zinthu zambiri zomwe amakonda. Kufunika kotsatira zakudya zolimba sikulolani kuti muzisangalala ndi kuphika kokoma.

Koma kutsatira malamulo ena, odwala matenda ashuga amatha kudzikondweretsa okha ndi zakudya zamtengo wapatali zopanda shuga.

Malamulo oyambira kuphika

Pokonzekera mbale ya ufa wa odwala matenda a shuga pali zoletsa zina:

1. Osagwiritsa ntchito ufa wa tirigu pophika. Rye wopanda tirigu wokwanira tirigu wowirikiza yekha ndiye amene angawonjezere pa mtanda.
2. Yang'anirani mosamala index ya glycemic ndi kuchuluka kwa zopatsa mphamvu pazakudya za ufa, makamaka kwa odwala omwe ali ndi matenda a shuga a 2.
3. Kuphika mtanda popanda kuwonjezera mazira. Izi sizikugwira ntchito pakudzazidwa.
4. Kuchokera pamankhwala, margarine wokhala ndi mafuta ochepa kapena mafuta a masamba angagwiritsidwe ntchito.
5. Kuphika ndi shuga wopanda. Mutha kumakometsa mbale ndi zotsekemera zachilengedwe.
6. Podzazidwa, sankhani zinthu kuchokera mndandanda womwe walola anthu odwala matenda ashuga.
7. Kuphika pang'ono.

Kodi ndingagwiritse ntchito ufa wamtundu wanji?

Pankhani ya matenda a shuga a mellitus 1 ndi 2, kugwiritsa ntchito tirigu ndizoletsedwa. Ili ndi zakudya zambiri zothamanga.

Mphepete mwa zida za odwala matenda ashuga ayenera kukhala ndi index ya glycemic yoposa 50 mayunitsi.

Zogulitsa zomwe zimakhala ndi index yaoposa 70 ziyenera kupatulidwa kwathunthu, chifukwa zimathandizira kukula kwa shuga m'magazi. Nthawi zina, mphero yonse ya tirigu ikhoza kugwiritsidwa ntchito.

Mitundu yosiyanasiyana ya ufa imatha kusiyanitsa makeke, kusintha makomedwe ake - kuchokera ku amaranth imapatsa mundawo kununkhira kwamafuta, ndipo coconut imapangitsa makeke kukhala okongola kwambiri.

Ndi matenda a shuga, mutha kuphika pamitundu iyi:

• njere yonse - GI (glycemic index) 60 magawo;
• buckwheat - mayunitsi 45 ;;
• Coconut - 40 magawo .;
• oat - 40 magawo .;
• flaxseed - 30 mayunitsi .;
• kuchokera ku amaranth - 50 mayunitsi;
• kuchokera zolembedwa - 40 mayunitsi;
• kuchokera soya - 45 mayunitsi.

Maonedwe Oletsedwa:

• tirigu - 80 magawo;
• mpunga - mayunitsi 75 ;;
• chimanga - mayunitsi 75;
• kuchokera balere - 65 mayunitsi.

Njira yoyenera kwambiri kwa odwala matenda a shuga ndi rye. Ichi ndi chimodzi mwamitundu yotsika kwambiri ya kalori (290 kcal.). Kuphatikiza apo, rye ali ndi mavitamini A ndi B, fiber ndi kufufuza zinthu (calcium, potaziyamu, mkuwa)

Oatmeal imakhala ndi caloric yambiri, koma imathandiza odwala matenda ashuga chifukwa chokhoza kuyeretsa thupi la cholesterol ndikuchepetsa ndende yamagazi. Zopindulitsa za oatmeal zimaphatikizapo zotsatira zake zabwino pakupanga chimbudzi komanso zomwe zili ndi vitamini B, selenium ndi magnesium.

Kuchokera pa buckwheat, zomwe zimapangidwira calorie zimagwirizana ndi oatmeal, koma zimatha kuposa momwe zimapangidwira. Chifukwa chake mu buckwheat ambiri a folic ndi nikotini acid, chitsulo, manganese ndi zinc. Ili ndi mkuwa wambiri ndi vitamini B.

Ufa wa Amaranth ndiwopamwamba kuposa mkaka mu calcium ndipo umapatsa thupi chakudya chama protein tsiku lililonse. Zopatsa mphamvu zochepa zama calorie komanso kuthekera kutsika shuga wamagazi zimapangitsa kukhala chinthu chofunikira mu nkhondo ya odwala omwe ali ndi matenda amtundu uliwonse.

Zotsekemera zotsekemera

Anthu ambiri amavomereza kuti zakudya zonse za anthu odwala matenda ashuga sizimapezekanso. Izi siziri choncho. Inde, odwala saloledwa kugwiritsa ntchito shuga, koma mutha kuyika m'malo mwake ndi zotsekemera.

Zoyimilira zachilengedwe za shuga wabzomera zimaphatikizapo licorice ndi stevia. Ndi stevia, chimanga chokoma ndi zakumwa zimapezeka, mutha kuwonjezera pa kuphika. Amadziwika kuti ndiye wokoma kwambiri kwa anthu odwala matenda ashuga. Licorice imagwiritsidwanso ntchito kuwonjezera kukoma ku zotsekemera. Zomwezi zitha kukhala zothandiza kwa anthu athanzi.

Ngakhale ma shuga apadera a anthu odwala matenda ashuga apangidwa:

1. Pangani - madzi osungunuka achilengedwe. Pafupifupi kawiri ngati shuga.
2. Xylitol - gwero lake ndi chimanga ndi nkhuni tchipisi. Uwu woyera ndi wabwino m'malo mwa shuga, koma ungayambitse kudzimbidwa. Mlingo patsiku 15 g.
3. Sorbitol - ufa wowoneka bwino wopangidwa kuchokera ku zipatso za phulusa. Zosavuta kuposa shuga, koma zokwanira pama calorie komanso mlingo patsiku sayenera kupitirira 40. Mukhoza kukhala ndi vuto lotupa.

Kugwiritsa ntchito zotsekemera zotsekemera ndi bwino kupewa.

Izi zikuphatikiza:

1. Aspartame - okoma kwambiri kuposa shuga ndipo ali ndi zopatsa mphamvu zochepa, koma mutha kuzigwiritsa ntchito pokhapokha mutakambirana ndi dokotala. Aspartame sayenera kuphatikizidwa muzakudya za kuthamanga kwambiri kwa magazi, kusokonezeka kwa kugona, kapena kudwala matenda a Parkinson.
2. Saccharin - zotsekemera zotsekemera, zomwe zimataya katundu wake nthawi ya kutentha. Amaletsedwa pamavuto ndi chiwindi. Nthawi zambiri amagulitsidwa osakanikirana ndi zotsekemera zina.
3. Zonda - Woposa nthawi 20 kuposa shuga. Wogulitsa osakaniza ndi saccharin. Kumwa cyclamate kumatha kuvulaza chikhodzodzo.

Chifukwa chake, ndibwino kupatsa chidwi ndi zotsekemera zachilengedwe, monga stevia ndi fructose.

Maphikidwe onunkhira

Mukasankha mtundu wa ufa ndi zotsekemera, mutha kuyamba kuphika makeke otetezeka komanso onunkhira. Pali maphikidwe ambiri otsika-kalori omwe satenga nthawi yayitali ndikuwongolera mndandanda wachikhalidwe cha odwala matenda ashuga.

Makapu

Pokhala ndi zakudya, palibe chifukwa chokanira makeke amtengo wapatali komanso achifundo:

1. Makapu amtende. Mufunika: dzira, gawo limodzi chachinayi cha mapake a margarine, supuni 5 za ufa wa rye, stevia, wosakanizidwa ndi peel ya mandimu, mutha kukhala ndi zoumba pang'ono. Pa misa yambiri, pezani mafuta, dzira, stevia ndi zest. Pang'onopang'ono yikani zoumba ndi ufa. Sakanizaninso ndikugawa mtanda mumakola omwe adadzozedwa ndi mafuta a masamba. Ikani theka la ora mu uvuni wamkati mpaka 200 ° C.
2. Cocon Muffins. Chofunika: pafupifupi kapu yamkaka wopopera, 100 g yogurt yachilengedwe, mazira angapo, zotsekemera, supuni 4 za ufa wa rye, supuni ziwiri. supuni ya ufa wa cocoa, supuni 0,5 a koloko. Pogaya mazira ndi yogurt, kutsanulira mkaka wokonzedwayo ndikuthira mu zotsekemera. Muziganiza mu soda ndi zotsalazo. Gawani ndi nkhungu ndikuphika kwa mphindi 35-45 (onani chithunzi).

Pie

Pokonzekera kuphika mkate, muyenera kuganizira mofatsa za zosankha zomwe mungadziritse.

Pophika bwino, ndibwino kugwiritsa ntchito:

• maapulo osawoneka;
• zipatso za malalanje;
• zipatso, plums ndi kiwi;
• tchizi chamafuta ochepa;
• mazira okhala ndi nthenga zobiriwira za anyezi;
• bowa wokazinga;
• Nyama yankhuku
• soya tchizi.

Mphesa, mphesa zatsopano ndi zouma, mapeyala okoma siabwino kudzazidwa.

Tsopano mutha kuchita muffin:

1. Pie ndi mabuliberi.Mufunika: 180 g ya rye ufa, paketi yochepa yamkanyumba yanyumba, mafuta pang'ono kuposa theka la margarine, mchere pang'ono, mtedza. Kuboweka: 500 g wa zipatso za mabulosi abulu, 50 g wamtundu wosweka, pafupifupi kapu ya yogurt yachilengedwe, dzira, sweetener, sinamoni. Phatikizani zosakaniza zowuma ndi tchizi tchizi, onjezerani margarine wofewa. Muziganiza ndi firiji kwa mphindi 40. Pakani dzira ndi yogurt, uzitsine wa sinamoni, zotsekemera ndi mtedza. Pakulirani mtanda mu bwalo, pindani pakati ndikugulika ndikuphika keke yokulirapo kuposa kukula kwa mawonekedwe. Fatsani keke pang'onopang'ono pa iyo, ndiye zipatso ndi kutsanulira chisakanizo cha mazira ndi yogurt. Kuphika kwa mphindi 25. Kuwaza ndi mtedza pamwamba.
2. Pie ndi lalanje. Zimatenga: lalanje lalikulu, dzira, maamondi angapo ophwanyika, lokoma, sinamoni, uzitsine wa peel ya mandimu. Wiritsani lalanje pafupifupi mphindi 20. Pambuyo pozizira, masulani miyala ndikusintha mbatata yosenda. Pogaya dzira ndi ma amondi ndi zest. Onjezani puree ya lalanje ndi kusakaniza. Gawani muzikuto ndi kuphika pa 180 C kwa theka la ola.
3. Pie ndi kudzaza apulo.Mufunika: rye ufa 400 g, sweetener, 3 tbsp. supuni ya mafuta masamba, dzira. Kuyika: maapulo, dzira, theka la batala, zotsekemera, 100 ml mkaka, ochepa ma amondi, Art. spoonful wowuma, sinamoni, mandimu. Pogaya dzira ndi mafuta amasamba, zotsekemera ndi kusakaniza ndi ufa. Gwiritsani ntchito mtanda kwa maola 1.5 pamalo abwino. Kenako falitsani ndikuyika mawonekedwe. Kuphika kwa mphindi 20. Pogaya batala ndi wokoma komanso dzira. Onjezani mtedza ndi wowuma, onjezerani madzi. Muziganiza ndikuwonjezera mkaka. Thirikizani bwino ndikuphika keke yomalizidwa. Konzani magawo apulosi pamwambapa, kuwaza ndi sinamoni ndikuphika kwa mphindi zina 30.

Mpukutu wazipatso

Zozungulira zitha kukonzedwa ndi zipatso, kudzazidwa kwa curd kapena ma appetizer omwe ali ndi mawere a nkhuku.

Mudzafunika: mafuta opanda kefir 250 ml, 500 g rye ufa, margarine theka la paketi, koloko, mchere pang'ono.

1 kudzaza njira: yosenda maapulo wowawasa ndi ma plums, onjezerani sweetener, uzitsine wa sinamoni.

2 kudzaza njira: chabwino kuwaza mkaka wa nkhuku yophika ndikusakaniza ndi mtedza woponderezedwa ndi mitsitsi yophwanyika. Onjezani supuni zingapo za yogati yachilengedwe yopanda tchire.

Pogaya margarine ndi kefir, kutsanulira mu zosakaniza zowuma ndi kukanda mtanda. Tentheni ndikuzunguliza. Pakudzaza nkhuku, wosanjikiza ayenera kukhala wokulirapo. Sansani kudzaza kosankhidwa malingana ndi kuyesa ndikulowetsa yokulungira. Oveni 40-50 mphindi. Lidzakhala ndi cholembera chokongola komanso chosalala (onani chithunzi)

Mabisiketi

Sizofunikira kukana ma cookie.

Inde, kwa odwala matenda ashuga, pali maphikidwe ambiri okoma ndi athanzi:

1. Ma cookies a Oatmeal.Mufunika: ufa wa rye 180 g, oatmeal flakes 400 g, koloko, dzira, zotsekemera, theka la paketi ya margarine, angapo a tbsp. supuni mkaka, mtedza wosweka. Pukusani dzira ndi mafuta, onjezerani zotsekemera, koloko ndi zinthu zina. Knead pa wandiweyani mtanda. Gawani mzidutswa ndikuwapatsa mawonekedwe a cookie yozungulira. Kuphika kwa mphindi 20-30 pa 180 C.
2. Ma cookie a Rye.Mudzafunika: 500 g rye ufa, zotsekemera, mazira awiri, mafuta owerengeka a kirimu wowawasa wopanda mafuta, 50 g batala kapena margarine, koloko, uzitsine mchere, zonunkhira. Pogaya mazira ndi mafuta, mazira ndi zotsekemera. Muziganiza mumchere ndi wowawasa zonona ndi zonunkhira. Thirani mu ufa ndi kn ufa wandiweyani. Muloleni apume kwa theka la ora ndikukulungani. Dulani ma cookie okonzedwa, mafuta dzira pamwamba ndikuphika mpaka kuphika. Kuyesaku kumapangitsa kukhala ndi zigawo zabwino za keke.

Tiramisu

Ngakhale mchere wodziwika bwino monga tiramisu ukhoza kuwonekera patebulo.

Mudzafunika: zopaka, zotsekemera, tchizi tchizi cha Philadelphia (mutha kutenga Mascarpone), tchizi chokhala ndi mafuta ochepa, kirimu 10%, vanillin.

Kirimu tchizi chosakanizidwa ndi tchizi tchizi ndi zonona, onjezerani zotsekemera ndi vanila. Zilowerere zolakwika mu tiyi wopanda maketchi wakuda ndikufalikira pambale. Kufalitsa kirimu tchizi pamwamba. Kenako ndikutinso ma cookie. Chiwerengero cha zigawo momwe mungafunire. Zakudya zokonzeka kuziziritsa.

Carrot Pudding "Ginger"

Mudzafunika: dzira, 500 g wa kaloti, Art. supuni ya mafuta masamba, 70 g wopanda mafuta kanyumba tchizi, angapo mafuta osakaniza wowawasa kirimu 4 4. supuni mkaka, zotsekemera, ginger wodula bwino, zonunkhira.

Zilowerere kaloti wosenda bwino m'madzi ndi kumeza bwino. Mphodza ndi batala ndi mkaka kwa mphindi 15. Gawani mapuloteni kuchokera pa yolk ndikumenya ndi zotsekemera. Pogaya kanyumba tchizi ndi yolk. Lumikizani chilichonse ndi karoti. Gawani unyinji pamitundu yamafuta ndi owaza. Oveni 30-40 mphindi.

Buckwheat ndi rye ufa zikondamoyo ndi zikondamoyo

Kuchokera pa buckwheat wathanzi kapena ufa wa rye mutha kuphika zikondamoyo zoonda:

1. Rye zikondamoyo ndi zipatso. Mudzafunika: 100 g ya kanyumba tchizi, 200 g ufa, dzira, mafuta amasamba angapo spoons, mchere ndi koloko, stevia, blueberries kapena wakuda currants. Stevia amathiridwa ndi madzi otentha, ndikugwira kwa mphindi 30. Pogaya dzira ndi kanyumba tchizi, ndikuwonjezera madzi kuchokera ku stevia. Onjezani ufa, koloko ndi mchere. Muziganiza ndikuwonjezera mafuta. Pomaliza, onjezerani zipatso. Sakanizani bwino ndi kuphika osaphika mafuta poto.
2. Zikondamoyo za Buckwheat.Zofunika: 180 g ya ufa wa buckwheat, 100 ml ya madzi, koloko yothiriridwa ndi viniga, 2 tbsp. supuni ya mafuta masamba. Konzani mtanda kuchokera pazosakaniza ndi kusiya kuti zikapume kwa mphindi 30 pamalo otentha. Kuphika popanda mafuta poto. Tumikirani ndi kuthirira ndi uchi.

Chinsinsi cha vidiyo ya Charlotte:

Chitsogozo cha matenda ashuga

Tiyenera kusangalatsa kuphika potsatira malamulo ena:

1. Musaphike zinthu zambiri zophika nthawi. Ndibwino kuphika mkate wopanda magawo kuposa pepala lonse lophika.
2. Mutha kugula ma pie ndi ma cookie osaposa kawiri pa sabata, ndipo osamadya tsiku lililonse.
3. Ndikwabwino kukhala ndi gawo limodzi la mkate, ndikuwathandiza ena onse.
4. Muyerekeze kuchuluka kwa shuga m'magazi musanadye kuphika ndi theka la ola.

Mfundo Zopatsa Thanzi la Type 2 Shuga mu Nkhani ya Kanema ya Dr. Malysheva:

Mtundu uliwonse wa matenda ashuga sikuti wakana mbale zoyambirira. Mutha kusankha zophika zophika nthawi zonse zomwe sizikuvulaza ndipo zimawoneka bwino ngakhale patebulo lokondweretsa.

Koma, ngakhale mutakhala otetezeka komanso osankhidwa kwambiri, musatengeke ndi mankhwala a ufa. Kugwiritsa ntchito kwambiri ma pastries kungakhudze thanzi lanu.