Maphikidwe a shuga a mtundu woyamba

Zakudya za matenda amtundu 1 shuga ndimutu wovuta komanso wovuta. Chovuta ndichakuti zakudya za anthu odwala matenda ashuga ayenera kuphatikizapo zakudya ndi zakudya zokhala ndi mapuloteni ofunikira, mafuta ndi chakudya, mavitamini ndi michere. Nthawi yomweyo, ayenera kukhala oyenera pazakudya zilizonse, kuwerengera kuchuluka kwa mphamvu komanso nthawi yomweyo kupewa kutumphuka kwa shuga m'magazi. Muyenera kusankha maphikidwe amtundu wa ashuga amitundu iwiri omwe angakhale othandiza, osiyanasiyana, komanso okoma.

Zambiri zophikira odwala matenda ashuga

Pokonzekera mbale zamtundu woyamba wa shuga, ndikofunikira kulingalira zachilendo za zinthu zomwe zimapangidwira ndi mafuta azakudya zomwe zimakhudzanso shuga ya magazi mukatha kudya. Nthawi zambiri malamulowa amagwira ntchito: zipatso zambiri, ndiwo zamasamba, zipatso zimaphwanyidwa, mwachangu zimachulukitsa shuga. Kutentha kochepa komwe kunaperekedwa pazinthuzo, shuga wocheperako amadzamwa kuchokera kwa iwo ndikuchepetsa chiopsezo cha postprandial hyperglycemia.

Kusankha mbale zamaphikidwe tsiku ndi tsiku maphikidwe a matenda ashuga, muyenera kulabadira njira zosinthira zinthu. Mwachitsanzo, pasiti yophika imachulukitsa shuga mwachangu kuposa kuphika pang'ono. Mbatata zosenda zili pachiwopsezo cha hyperglycemia kuposa mbatata yophika. Kabichi yowongoka imathandizira kuti thupi liyankhe ku chakudya chamagulu, ndipo kudya kabichi kabichi sikuyambitsa konse ayi. Nsomba zatsopano zamchere zomwe zimapanga mchere wambiri zimapangitsa kuti shuga azingokhala ochepa kuposa nsomba zam'madzi.

Kukonzekera kwa mbale iliyonse ya anthu 1 odwala matenda ashuga, mosasamala kanthu za kukhalapo kapena kusowa kwa kulemera kwakukulu, sikuyenera kupatula kuwonjezera shuga. Sizokhudza tiyi ndi khofi yekha, komanso zamiyeso ya zipatso kapena ma compotes, casseroles ndi cocktails. Ngakhale kuphika ndizovomerezeka kwa munthu wodwala matenda ashuga ngati mulibe shuga ndi zinthu zina zomwe zimayambitsa matenda a hyperglycemia.

Kwa zakudya za anthu odwala matenda ashuga, kugwiritsa ntchito zotsekemera ndimakonda, kuphatikiza kwa stevia nthawi zambiri kumalimbikitsidwa. Izi zimapezeka mumitundu yosiyanasiyana, kuphatikiza mawonekedwe a ufa, womwe ndi wofunikira kugwiritsa ntchito kuphika. Ubale pakati pa shuga ndi stevia ndi pafupifupi izi: kapu imodzi ya shuga imakhala theka la supuni ya supuni ya stevioside kapena supuni yamadzi amadzimadzi a mbewu iyi.

Saladi ndi mbali mbale zakudya shuga

Zakudya zamasamba za anthu odwala matenda ashuga ndi chimodzi mwazinthu zomwe zimatsimikiziridwa kwambiri. Masamba atsopano, ngakhale ali ndi chakudya chamafuta, alibe phindu lililonse pakukula kwa shuga. Koma ali ndi mavitamini ndi michere yambiri yofunikira pathupi, muli ndi michere yambiri ndipo amakulolani kuti muphatikize mafuta azamasamba menyu monga chinthu chovalira.

Kuti mupeze masamba omwe mungasankhe kuphika saladi, muyenera kuwunika index yawo ya glycemic (GI).

Nkhaka ndi saladi wa apulo. Tengani apulo imodzi yapakatikati ndi nkhaka ziwiri zazing'ono ndikudula mzere, onjezani supuni 1 ya leek wosenda bwino. Sakanizani zonse, kuwaza ndi mandimu.

Sipikala saladi ndi zipatso. Kabati theka la rutabaga wapakatikati ndi apulo wosasunthika pa grater yabwino, onjezani zipatso za lalanje ndikusenda, sakanizani ndikuwaza ndi pini la lalanje ndi zest.

Zakudya zam'mbali zamasamba, mosiyana ndi masaladi atsopano, zimakhala ndi GI yapamwamba chifukwa cha kutentha kwa zinthu.

Saladi wachi Greek. Punga ndi kusakaniza 1 tsabola wobiriwira wobiriwira, 1 phwetekere yayikulu, onjezani ma spigs ochepa a akanadulidwa, 50 g wa tchizi, 5 maolivi akuluakulu odulidwa. Nyengo ndi supuni ya mafuta.

Izi zimayenera kukumbukiridwa mu mtundu woyamba wa matenda a shuga, chifukwa mbale zam'mbali nthawi zambiri zimaphatikizidwa ndi nyama kapena nsomba, ndipo kuchuluka kwa chakudya chamthupi kumatha kukhala kwakukulu.

Zakudya zovomerezeka zamafuta a shuga 1

Funso la "tiyi wokoma" kapena mchere pambuyo pamapeto pa chakudya limakhala lopweteka kwambiri kwa anthu omwe ali ndi matenda ashuga. Zakudya zotere, monga lamulo, zimaphatikizapo kuphatikizidwa kwa shuga ambiri mu Chinsinsi. Komabe, mutha kupeza maphikidwe a zakudya zamafuta a shuga, omwe amakonzedwa popanda kuwonjezera shuga.

Strawberry Jelly. Thirani 100 g wa sitiroberi mu 0,5 l lamadzi, kubweretsa kwa chithupsa ndikuphika kwa mphindi 10. Onjezerani supuni ziwiri za gelatin wothira kale, sakanizani bwino, musiyirenso kuwira ndikuzimitsa. Chotsani zipatso kuchokera kumadzi. Ikani zipatso za sitiroberi zatsopano, kudula pakati, kuzisungunula ndi kutsanulira ndi madzi. Lolani kuziziritsa kwa ola limodzi ndi firiji.

Zopindika. Kumenyedwa mu blender 200 g kanyumba tchizi ndi mafuta osaposa 2%, dzira 1 ndi 1 grated apulo. Konzani chimangacho m'matumba ndikuyika mu microwave kwa mphindi 5. Finyani soufflé yomalizira ndi sinamoni.

Apricot mousse. 500 g ya ma apricots osabzala mbewu amathira theka la kapu ya madzi ndikuyika kwa mphindi 10 pa moto wochepa, kenako kumenya ma apricot misa ndi madzi mu blender. Finyani msuziwo kuchokera hafu ya lalanje, ofunda ndikuwukhira supuni imodzi ndi theka yagelatin. Menyani mazira awiri kumtunda wambiri, musakanikize pang'ono ndi gelatin ndi apricot puree, onjezani uzitsidwe wa malalanje am'madzi, muwayike mumafumbi ndi firiji kwa maola angapo.

Zipatso ndi masamba smoothie. Peel ndikudula apulo ndi tangerine kukhala zidutswa, kuyikamo blender, kuwonjezera 50 g wa madzi a dzungu ndi ayezi wambiri. Menyani misa bwino, kutsanulira mu kapu, zokongoletsa ndi mbewu za makangaza.

Monga mchere wapa shuga 1 amitundu, maswiti ena okhala ndi GI yaying'ono amaloledwa: chokoleti chakuda, marmalade. Mutha kudya mtedza ndi mbewu.

Kuphika kwa shuga

Mitundu yotsekemera yatsopano, makeke omwera ndi makeke onunkhira - Zakudya zotsekemera zonsezi ndizovulaza kwa shuga, chifukwa zimawopseza hyperglycemia ndikuwonjezera chiopsezo cha atherosulinosis yamitsempha yamagazi chifukwa chakudya kwambiri kwa cholesterol. Komabe, izi sizitanthauza kuti kuphika kulikonse ndikuloledwa kwa odwala matenda ashuga. Pali maphikidwe angapo a zakudya zomwe zili ndi GI yotsika. Samayambitsa kusinthasintha kwamphamvu kwa glucose ndikupangitsa kuti azitha kuphika zakudya zokoma za tiyi kapena khofi.

Zakudya zambiri zophika buledi zomwe zimaloledwa ndi odwala matenda ashuga zimatengera tchizi. Ichokha chimakhala ndi kakomedwe kakang'ono kotsika kwambiri ndipo sikutanthauza kuwonjezera maswiti. Nthawi yomweyo zimayenda bwino ndi zipatso ndi ndiwo zamasamba, zimaphikidwa mosavuta komanso mwachangu.

GI ina yamasamba ndi tchizi tchizi

Curd casserole kwa odwala matenda ashuga. Sakanizani 200 g ya kanyumba tchizi ndi mafuta a 2%, mazira awiri ndi 90 g ya oat chinangwa, onjezani mkaka wa 100-150 g, kutengera kusasinthika kwa misa. Ikani curd ndi oatmeal mu kuphika kwapang'onopang'ono ndikuphika kwa mphindi 40 pa madigiri 140 mumachitidwe ophika.

Ma flake oat, ufa wonse wa chimanga umakonda kugwiritsidwa ntchito ngati chosakaniza chazakudya zambiri za shuga, shuga amasinthidwa ndi stevia.

Carrot Cookies. Sakanizani supuni ziwiri za ufa wonse wa chimanga, 2 kaloti watsopano watsopano, dzira 1, supuni zitatu za mafuta mpendadzuwa, supuni 1/3 ya ufa wa stevia. Kuchokera pa misa, pangani makeke, valani pepala lophika lamoto ndikuphika kwa mphindi 25.

Kuphika chifukwa cha ufa wonse wa tirigu ndizakudya zonse, ma cookie ndi oyenera ngati zokhwasula-pansi pakati pa chakudya chachikulu cha matenda ashuga a mtundu woyamba.

Zophikika zowonjezera pamaladi osiyanasiyana omwe ali ndi shuga komanso chokoma kwambiri, onani kanema pansipa.

Zakudya za mtundu woyamba wa anthu ashuga wokhazikika

Saladi yokoma mtima kwambiri komanso yokoma!
pa 100gram - 78.34 kcalB / W / U - 8.31 / 2.18 / 6.1

Zosakaniza
Mazira awiri (opangidwa popanda yolk)
Onetsani kwathunthu ...
Nyemba Zofiira - 200 g
Turkey fillet (kapena nkhuku) -150 g
Nkhaka 4 zotsekemera (muthanso mwatsopano)
Wowawasa kirimu 10%, kapena yogurt yoyera popanda zowonjezera pazovala - 2 tbsp.
Garlic clove kuti mulawe
Amadyera okondedwa

Kuphika:
1. Wiritsani tambula fillet ndi mazira, ozizira.
2. Kenako, kudula nkhaka, mazira, fillet kukhala mizere.
3. Sakanizani chilichonse bwino, onjezani nyemba ndi zosakaniza (adyo wosankhidwa bwino).
4. Dzazani saladi ndi kirimu wowawasa / kapena yogurt.

Zakudya zamaphikidwe

Turkey ndi opambana ndi msuzi wazakudya zamadzulo - zosangalatsa komanso zosavuta!
pa 100gram - 104.2 kcalB / W / U - 12.38 / 5.43 / 3.07

Zosakaniza
400g nkhuku (bere, mutha kutenga nkhuku),
Onetsani kwathunthu ...
150 gr ya champignons (odulidwa m'mitundu yoonda),
Dzira 1
1 chikho mkaka
150g mozzarella tchizi (kabati),
1 tbsp. l ufa
mchere, tsabola wakuda, nutmeg kuti mulawe
Tithokoze chifukwa cha Chinsinsi.

Kuphika:
Mwanjira tidafalitsa mabere, mchere, ndi tsabola. Timayika bowa pamwamba. Kuphika msuzi wa bechamel. Kuti muchite izi, sungunulani batala pamoto wochepa, onjezani ndi supuni ya ufa ndikusakaniza kuti pasakhale mapupa. Tenthetsani mkaka pang'ono, kutsanulira mu batala ndi ufa. Sakanizani bwino. Mchere, tsabola kulawa, onjezerani nati. Kuphika kwa mphindi zina 2, mkaka suyenera kuwira, kusakaniza pafupipafupi. Chotsani pamoto ndikuwonjezera dzira lomwe limenyedwa. Sakanizani bwino. Thirani mabere ndi bowa. Phimbani ndi zojambulazo ndikuyika mu uvuni wamkati wofika 180C kwa mphindi 30. Pambuyo mphindi 30, chotsani zojambulazo ndikuwaza ndi tchizi. Kuphika mphindi 15.