Menyu ya shuga wambiri wamlungu kwa sabata limodzi ndi tsiku lililonse

Kuwonjezeka kwa shuga m'magazi ndi chizindikiro chofunikira chomwe chimafuna chisamaliro chapadera. Nthawi zambiri, kuphwanya koteroko kumadziwika mwangozi. Nthawi zina, kuchuluka kwa shuga m'magazi kumawonetsedwa m'njira zosiyanasiyana.

Kutsitsa shuga m'magazi kumatha kuchitika m'njira zosiyanasiyana, mwachitsanzo, kudzera pakusintha kwa moyo. Madokotala ati chithandizo cha matenda aliwonse sichingabweretse zotsatira zoyenera ngati zakudya sizitsatiridwa pakugwiritsa ntchito mankhwala.

Mothandizidwa ndi zakudya komanso mankhwala, nthawi yokwanira yokhala ndi shuga m'magazi imakhazikitsidwa. Zaka zaposachedwa, munthu aliyense wa 50 padziko lapansi ali ndi matenda a shuga. Ndi shuga wambiri, chakudya ndichinthu chofunikira kwambiri kuteteza matenda a shuga komanso kukhazikika.

Zizindikiro za matenda ashuga ndi matenda okhudzana nawo

Matenda a shuga amtundu woyamba amachitika chifukwa kapamba amasiya kutulutsa insulin yokwanira. Izi matenda amawonetsedwa chifukwa cha dongosolo la minyewa ya m'magazi, maselo ake die amafa. Anthu omwe ali ndi matenda a shuga 1 amayamba kudalira insulini ndipo sangakhale moyo wopanda jakisoni.

Mtundu wachiwiri wa matenda ashuga, kuchuluka kwa insulin m'magazi kumakhalabe kwabwinobwino, koma kulowa kwake m'maselo kumakhala kovuta. Izi ndichifukwa choti mafuta omwe amapezeka pamwamba pa maselo amadetsa nembanemba ndikutseka ma receptor chifukwa chomangiriza mahomoni awa. Chifukwa chake, mtundu wachiwiri wa matenda ashuga sudalira insulin, ndiye kuti palibe chifukwa chobayira.

Kuwonjezeka kwa shuga m'magazi kumachitika pamene mphamvu ya thupi yakuyamwa insulini italekeka. Chifukwa chakuti mahormoni sanagawidwe molondola, imakhazikika m'magazi.

Zophwanya malamulo zotere nthawi zambiri zimalimbikitsidwa ndi:

• matenda a chiwindi
• cholesterol yayikulu
• kunenepa
• aakulu kapamba
• chibadwire.

Madokotala amakhulupirira kuti shuga wabwinobwino wamwazi ndi 3.4-5.6 mmol / L. Chizindikiro ichi chimatha kusintha tsiku lonse, komwe ndi njira yachilengedwe. Ziyenera kuwonjezeredwa kuti zotsatirazi zimakhudza kuchuluka kwa shuga:

1. mimba
2. matenda oopsa.

Yemwe amatsatidwa ndimadwala osalekeza, kutopa ndi mantha nthawi zambiri amapezeka ndi matendawa.

Ngati zinthu zoyenera zimatengedwa nthawi yomweyo, ndiye kuti kuchuluka kwa shuga kumabwezeretseka. Hyperglycemia ndiwowonjezera kuchuluka kwa shuga wopitilira 5.6 mmol / L. Zakuti shuga zimakwezedwa zitha kunenedwa ngati kuyezetsa magazi kambiri kuchitidwa kwakanthawi. Ngati magazi aposa 7.0 mmol, izi zimawonetsa matenda ashuga.

Ndondomeko ya Zakudya Za Sabata pa Sabata

Kuyambira ndili mwana, amayesetsa kutiphunzitsa kukhazikitsa zakudya zoyenera. Ndipo ngakhale kuti ife timawadziwa bwino, machitidwe sitimawawona.

Zotsatira zomwe zimabweretsa zovuta zambiri zathanzi. Makamaka, kuti mukhale ndi shuga wambiri. Komabe, kupatuka uku kumatha kuwongoleredwa.

Ndikofunikira kusintha moyo wanu, kukonza chikhalidwe cha zakudya, kupanga mndandanda wazakudya za shuga kwa sabata limodzi, ndikuchita zolimbitsa thupi pang'ono. Popita nthawi, izi zidzakhala njira yanu.

Kuwonjezeka kwa shuga m'magazi kumachitika chifukwa chosokoneza kagayidwe kazakudya.

Insulin, yomwe imapangidwa kuti ichotse glucose owonjezereka m'thupi, siyipangidwe kapena kupanga mwanjira yomwe ikusowa.

Glucose wosasinthika amayamba kuwononga mitsempha yamagazi ndi ziwalo, zomwe zimayambitsa matenda ambiri. Omwe amayambitsa matendawa ndi kuperewera kwa zakudya m'thupi ndi kupsinjika.

Kuwonjezeka kwa shuga m'magazi kumatha kudziwidwa pawokha. Ngati mukuwona zina mwazizindikirozi kunyumba, ndiye muyenera kufunsa othandizira ndikuyezetsa magazi anu.

Zizindikiro

• ludzu
• kutopa
• kamwa yowuma ndi kupuma koyipa
• mutu
• dzanzi kwakanthawi miyendo,
• mabala amachiritsa pang'onopang'ono
• Khungu
• mkodzo wa m'thupi umakhala ndi ululu,
• kumva mseru
• kuwonongeka kwamawonekedwe.

Kuphatikiza pa kumwa mankhwala, mudzafunika kutsatira zakudya, osati kungokhala ndi maswiti, monga momwe anthu ambiri amaganiza molakwika. Muyeneranso kulankhula ndi dokotala wanu za menyu kuti muchepetse shuga m'magazi kwa sabata limodzi, chifukwa kuwonjezera pa kuchuluka kwa shuga, mutha kukhala ndi matenda ena omwe amaletsa kugwiritsa ntchito chinthu.

Izi ndizofunikira makamaka kwa azimayi omwe ali ndi vutoli, chifukwa mankhwala osokoneza bongo saloledwa kwa iwo ndipo kudya mavitamini ambiri mthupi ndikofunikira. Pankhaniyi, kukonza shuga kumakhalabe kotheka mothandizidwa ndi zinthu.

Kuchuluka kwa shuga mthupi kumatha kuchitika ndimatenda a virus, mimba, komanso premenstrual syndrome mwa azimayi.

Kudya

Zakudya zamagulu osiyanasiyana ndizomwe zimakuthandizani kuti muzolowere zakudya zamafuta ochepa. Kusintha kwachulukidwe kwamisempha kumayamba kuchitika pambuyo pa tsiku lachitatu. Kuphatikiza apo, kuchuluka kwa cholesterol yanu kudzachepa, kuthamanga kwa magazi anu kumayenda bwino, ndipo kutupa kwanu kumachepa. Zizindikiro zonse zosasangalatsa ziyambanso kubwereranso m'mbuyomu, ndipo thupi limamverera kupepuka.

Ndipo ngakhale zakudya zochepetsa shuga zamagazi tsiku lililonse zimasankhidwa payekhapayekha, pali mfundo zina zomwe zimadziwika kwa onse odwala:

• chakudya chizikhala 5 kapena sikisi patsiku,
• magawo ndi ochepa, kudya kwambiri ndizoletsedwa,
• Imwani madzi ambiri oyera (malita 1.5-2),
• idyani kuchuluka kwama kalori patsiku (2300-2400),
• kudya kumayenera kukhala kokhazikika,
• Musakhale ndi zogulitsa pamndandanda woletsedwa,
• Zakudya zopangidwa ndi chakudya zamagulu oyenera zimayenera kudyedwa m'mawa, zipatso pamaso pa 4 p.m.

Popita nthawi, malamulowa sangasinthe moyo wanu. Khalani ndi chizolowezi choyang'ana zopatsa mphamvu zopezeka pa zilembo.

Gulani muyeso wamakhitchini - angakuthandizeni kuti musadye kwambiri komanso kuwerengera zomwe zili m'mbale. Ngati mukukayika kuti mudzakhala ndi nthawi yoti mudye, onetsetsani kuti mwayika zipatso, botolo la zakumwa kapena bokosi lowonongera chakudya chamasamba muthumba lanu.

Lolemba

• chakudya cham'mawa: tchizi chamchere chamchere ndi zitsamba, buledi, tiyi,
• chakudya cham'mawa chachiwiri: saladi wa kabichi ndi nkhaka, mkate,
• nkhomaliro: msuzi wamasamba, masamba otsekemera, masamba opendedwa,
• tiyi wamadzulo: lalanje ndi / kapena msipu wobiriwira,
• chakudya chamadzulo: nsomba yophika, masamba abwino kapena ophika.

• chakudya cham'mawa: mapira mapira ndi zipatso, khofi, tiyi kapena chicory,
• chakudya cham'mawa chachiwiri: msuzi wa rosehip, mkate,
• nkhomaliro: masamba ophika ndi nkhuku, kagawo ka mkate wathunthu,
• tiyi wamadzulo: saladi wa zipatso wokometsedwa ndi kefir,
• chakudya chamadzulo: brown mpunga wamafuta ndi masamba.

• chakudya cham'mawa: tchizi chamafuta ochepa wokhala ndi zipatso kapena zipatso, khofi wophatikiza mkaka wopanda mafuta, buledi,
• chakudya cham'mawa chachiwiri: malalanje awiri
• nkhomaliro: msuzi wophika kabichi, nsomba zamkati, compote,
• tiyi wamadzulo: omelet wa mazira awiri, apulo,
• chakudya chamadzulo: stewed kabichi ndi nkhuku, chidutswa cha mkate.

• chakudya cham'mawa: phala la oatmeal mumkaka wopanda mafuta, tiyi wobiriwira,
• chakudya cham'mawa chachiwiri: kapu ya kefir, mkate,
• nkhomaliro: Zakudya zamasamba zokhala ndi nyama yopendekera, chidutswa cha mkate wopanda tirigu,
• tiyi wamadzulo: saladi yoyera kabichi yoyera ndi mafuta, mkate,
• chakudya chamadzulo: nsomba yophika kapena nsomba yowotcha, saladi yamasamba osavala.

• chakudya cham'mawa: mazira awiri owiritsa, saladi wa masamba atsopano, khofi,
• chakudya cham'mawa chachiwiri: tchizi chamafuta pang'ono wokhala ndi zipatso,
• nkhomaliro: Borsch wopanda nyama, nsomba zakuba,
• tiyi wamadzulo: msuzi wa rosehip, zipatso,
• chakudya chamadzulo: ng'ombe yophika, ng'ombe, tiyi wofiira.

• chakudya cham'mawa: kanyumba tchizi wopanda mchere, tiyi wazitsamba,
• chakudya cham'mawa chachiwiri: maapulo awiri
• nkhomaliro: nkhuku yophika, chakudya chochuluka,
• tiyi wamadzulo: saladi wa zipatso ndi mabulosi osavala,
• chakudya chamadzulo: wowerengeka wa nkhosa ndi masamba, msuzi wa apulosi wopanda wokoma.

Lamlungu

• chakudya cham'mawa: mkate wamafuta awiri, buledi, tiyi wopanda zitsamba,
• chakudya cham'mawa chachiwiri: msuzi wamasamba kapena msuzi wa zipatso wopanda shuga, mkate,
• nkhomaliro: msuzi wamkaka ndi mapira, mafuta otsekemera, zipatso zambiri,
• tiyi wamadzulotchizi:
• chakudya chamadzulo: nkhuku yophika kapena yokazinga, saladi wa kabichi ndi batala.

Kutengera ndi momwe mumatsuka mbale, mumatha kusintha malo masana, ndikusintha ndi ena omwe amapangidwa ndi zinthu zovomerezeka.

Mutha kungoleka ndi mchere ndi tsabola wakuda. Chithandizo chovomerezeka cha kutentha - kuphika, kupukusa, kudula, kuphika popanda kuwonjezera mafuta. Yoletsedwa.

Ngati mutatha kumva kuwawa kwa maola ochepa, mutha kumwa kapu ya kefir, kudya tchizi kapena kochepa kwambiri, zopatsa mphamvu ndi zopatsa mphamvu pang'ono.

Katundu Woletsedwa

Chakudya cha anthu omwe ali ndi shuga wambiri sichigwiritsa ntchito izi:

• shuga, maswiti,
• batala ndi mafuta anyama,
• zidutswa
• nsomba yamafuta, caviar,
• zakumwa zotsekemera: zakumwa zokhala ndi shuga wowonjezera, koloko,
• masoseji, mankhwala osuta,
• mayonesi ndi msuzi wina,
• pasitala
• chakudya zamzitini
• mafuta amkaka kapena zotsekemera zamkaka: zonona, tchizi, mafuta okazinga, ma yogurts, ma curd,
• kuphika
• mowa

Uwu ndi mndandanda wazinthu zomwe mungayende mozungulira zowerengera nthawi yomweyo. Cholimba ndi masamba ndi zipatso. Tsoka ilo, zoletsa zina zimakhazikitsidwa kwa iwo chifukwa chazomwe zili ndi fructose komanso chakudya chambiri.

Zosankha za anthu omwe ali ndi shuga wambiri samatulutsa:

• nyemba
• dzungu
• mbatata
• anyezi wowiritsa,
• beets
• kaloti
• tomato wothira kutentha
• tsabola wokoma
• zinanazi
• nthochi
• nkhuyu
• mandimu
• mphesa
• chipatso cha mphesa.

Ma groats amafunikanso kusankhidwa mosamala. Poletsedwa mwamphamvu ndi semolina, mpunga woyera, chimanga. Mpunga ndi barele ya peyala nthawi zina zimakhala zovomerezeka.

Mkate umatha kudyedwa ndi rye (kuchokera ku ufa wonse wa chimanga kapena chinangwa), koma osapitirira katatu patsiku. Itha kusinthidwa ndi masikono a mkate. Koma alipo ochepa okha. Mazira - osaposa awiri patsiku.

Ngati mukumva kufunika kwa maswiti, ndikosowa kwambiri kugwiritsa ntchito zotsekemera, marmalade, marshmallows kapena marshmallows.

Zinthu Zovomerezeka

Ndi shuga wowonjezera, ndizovomerezeka kudya:

• masamba omwe amapatsa chakudya pang'ono: zukini, biringanya, kabichi (zoyera, zachikuda, nyanja), letesi, nkhaka, tomato ndi anyezi (popanda kuchiritsa kutentha komanso zochepa), zitsamba, adyo, tsabola, udzu, sipinachi, bowa,
• nyama ndi nsomba: mitundu yonse ya nsomba zamafuta ochepa, mwanawankhosa, nkhumba yotsamira, nyama yamwana wamphongo, nyama ya nkhuku ndi nyama ya nkhuku, kalulu. Komanso lilime ndi chiwindi. Kupatula bakha. Mutha kusiyanitsa zakudya ndi nsomba zam'madzi,
• zipatso ndi zipatso: sitiroberi, lingonberry, rosehip, chivwende, maapulo,
• chimanga: bulwheat, mpunga wa bulauni, oatmeal, mapira,
• zakumwa: tiyi wobiriwira ndi yoyera, tiyi wa hibiscus, tiyi wazitsamba ndi zotupa, zakumwa za zipatso zosaphatikizika ndi zakumwa za zipatso, khofi, tiyi wakuda, timadziti tam'masamba, timadziti ta zipatso popanda shuga wowonjezera.

Kusankha kwazogulitsa kwamtunduwu kumakupatsirani zomwe zili ndi zopatsa mphamvu za tsiku ndi tsiku, kuchepetsa kugwiritsa ntchito zovuta zamafuta ndi mafuta a nyama. Kukhala kofunikira kuphatikiza chakudya ndi masewera olimbitsa thupi. Sizingakubweretsereni mavuto ambiri, koma amathandizira kuti musakhale ndi nkhawa, zomwe zingakhudze shuga.

Yesetsani kupewa zovuta zamavuto, zolimba zolimbitsa thupi ndi zamaganizidwe. Khalani ndi nthawi yambiri kunja.

Makanema okhudzana nawo

Ndikofunikira kudziwa! Mavuto omwe ali ndi shuga m'magazi nthawi yayitali amatha kubweretsa matenda ambiri, monga mavuto amaso, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba, komanso zotupa za khansa! Anthu amaphunzitsa zomwe zinawawa kuti azisinthasintha misempha yawo ...

Mfundo zazikuluzikulu za kadyedwe kokhala ndi shuga wambiri:

Tsoka ilo, odwala ambiri amaganiza kuti pali mankhwala okwanira kuti achire. Koma nthawi zambiri amaiwala kuti mankhwala amakhudza zochitika za ziwalo. Kuphatikiza apo, ali ndi zovuta zambiri. Kuthetsa matendawa kumatha kukhala njira yathunthu.

Zakudya zopezeka ndi shuga wambiri

Malinga ndi madotolo, chithandizo cha matenda onse kwathunthu sichingabweretse phindu lokwanira ngati zakudya sizikusamalidwa panthawi yonseyi. Zakudya zophatikiza ndi mankhwala ndizomwe zimakupatseni mpumulo ku matendawa.

Masiku ano, munthu aliyense wa 50 padziko lapansi amadwala matenda ashuga. Chifukwa chake, zakudya zomwe zili ndi shuga wambiri m'magazi ndizofunikira kwambiri pakukhazikitsa kuchuluka kwa shuga m'thupi.

Maulendo oyendera zidziwitso

Kuwonjezeka kwa shuga m'magazi kumachitika chifukwa chophwanya mphamvu ya thupi kuyamwa insulin. Chifukwa choti alibe kwina koti apite, amayamba kukhazikika m'magazi. Matendawa, monga lamulo, amathandizira ku matenda a chiwindi, cholesterol yambiri, kunenepa kwambiri, chifuwa chachikulu, komanso chibadwa cham'tsogolo.

Monga lamulo, 3.4-5.6 mmol / L amadziwika kuti ndi gawo labwino la shuga mwa munthu wathanzi. Chizindikirochi chimatha kusintha tsiku lonse, chomwe chili chabwinobwino.

Ndikofunika kuwonjezera kuti zinthu zina zimakhudzanso kuchuluka kwa shuga, monga kutenga pakati, kugwira ntchito kwambiri kapena matenda ovuta. Ngati pakufunika kuchitapo kanthu m'nthawi yake, ndiye kuti imakhazikika.

Ngakhale ndi shuga wokwezeka pang'ono, muyenera kuwunika menyu.

Kodi ndi ziti zomwe mungazindikire kuti kuchuluka kwa shuga m'magazi kwachuluka?

Pali zotsogola zingapo kuti shuga m'mwazi wanu wadutsa malire ovomerezeka:

• Nthawi zambiri mumapita kuchimbudzi “pang'ono”,
• kutopa msanga, komanso kumangokhala kufooka, kunenepa,
• chimakhala chowuma mkamwa ndi ludzu nthawi zonse,
• ngakhale mutakula kwambiri, kulemera kwanu kumatha,
• mabala ndi zikanga sizichira mwachangu ngati kale,
• kufooketsa chitetezo chamthupi,
• masomphenya amachepetsa
• Khungu loyera limaoneka.

Monga momwe masewera akuwonetsera, zizindikiro zonsezi nthawi zambiri zimachitika mosiyanasiyana, osati zonse nthawi imodzi. Chifukwa chake, ngati muli ndi chinthu chotere, musachedwe, koma pitani mayeso kuti mupewe mavuto.

Mfundo zazikuluzikulu za kadyedwe ka shuga

Monga mukudziwa kale, shuga ya magazi imatengera homon - insulin. Ndipo ngati chizindikirochi chimaposa 6.6 mmol / g, ndiye kuti muyenera kuti musangosintha zakudya zomwe zimapanga menyu, komanso machitidwe amoyo.

Kuti muchepetse shuga wamagazi, muyenera kusewera masewera, ndiye kuti, pitani zambiri. Sankhani masewera oyenera omwe cholinga chake ndi kutukula minofu.

Ngati mukumvera - osuta kapena kumwa mowa, ndiye kuti izi ziyenera kutayidwa.

Yambitsani zakudya zama protein mu menyu wanu. Ithandizira pakupanga mphamvu, komanso kukupatsirani vivacity. Zakudya zamafuta ochulukirapo ziyenera kutayidwa palimodzi, ndibwino kuti musankhe kena kochepa kalori. Ndipo zinthu zamkaka zimatha kubwezeretsa microflora ya m'mimba.

Muyenera kudya pafupipafupi, koma pang'ono. Ndikofunikira kuti musafe ndi njala komanso kudya kwambiri, ndikofunikira kuti muzikhala ndi chakudya pang'onopang'ono maola awiri aliwonse.

Ndi shuga wambiri, tikulimbikitsidwa kuti mupange zakudya zanu kuchokera kuzakudya zokhala ndi zomanga thupi.

Vomerezani kuti malamulo awa ndi osavuta mokwanira kukhazikitsa thupi!

Ndingadye chiyani

Zakudya zonse zimakhala ndi zakudya zoletsedwa komanso zomwe mungaphatikizepo muzakudya zanu. Ndipo zakudya zomwe zili ndi glucose wokwanira zimachitikanso chimodzimodzi.

Mndandanda wotsatira wazakudya uzikuthandizirani kupanga menyu anu tsiku ndi tsiku kuti muthe kukhazikika m'magazi anu mwachangu momwe mungathere:

• Mkate (protein-tirigu kapena protein-chinangwa) ndi zinthu za ufa kuchokera ku mtanda wosakhazikika - zosaposa 300 magalamu patsiku.
• Maphunziro oyamba - msuzi wamasamba, msuzi wa kabichi, borscht, okroshka, msuzi wophika nyama wamba.
• Mafuta amchere wochepa kwambiri a nyama yamwana wamphongo, ng'ombe, nkhumba. Mutha kukhala ndi kalulu, nkhuku, nkhuku.
• Soseji yopangidwa makamaka kwa odwala matenda ashuga.
• Lilime yophika ng'ombe ndi chiwindi.
• Nsomba zamatenda zophika muzake.
• Nsomba zamafuta ochepa.
• Zowaka mkaka wowonda wamafuta ochepa - mpaka 500 magalamu patsiku.
• Mazira - agologolo ndi otheka, koma ndi yolks muyenera kudziletsa kuti osaposa zidutswa ziwiri patsiku.
• Mbale, kupatula semolina.
• Zamasamba - zoyera ndi kolifulawa, masamba, kaloti, beets, dzungu, zukini (yophika), masamba letesi, phwetekere, nkhaka ndi buluu.
• Kumwa - mwatsopano zipatso ndi zipatso za mabulosi, tiyi wopanda mphamvu, kulowetsedwa kwamasamba, masamba a currant ndi aronia, khofi ndi mkaka.
• Zipatso - zokhwima zokha komanso zotsekemera.
• Masamba ndi batala.
• Jelly, mousses, ma compotes a zipatso owuma, maswiti a odwala matenda ashuga, uchi (wochepa - osapitilira supuni zitatu patsiku).

Chisamaliro chapadera chimaperekedwa ku masamba ngati Yerusalemu artichoke, omwe amawaganizira kuti ndi gwero la insulin yachilengedwe, kotero yesani kuyiphatikiza pazosankha zanu osachepera tsiku kapena awiri.

Yesani kudya zamasamba atsopano tsiku lililonse, izi zidzakwaniritsa thupi lanu ndimapuloteni azomera ndi fiber.

Zomwe ziyenera kutayidwa

Panthawi ya shuga wambiri, zakudya zotsatirazi siziyenera kulekedwera kuchokera kuzakudya zanu:

• chofufumitsa
• msuzi wophika chifukwa cha nyama yamafuta,
• mkaka wokhala ndi semolina ndi mpunga,
• nsomba yamafuta, nyama ndi nkhuku,
• ankasuta nyama
• Zakudya zamzitini mu mafuta,
• nsomba roe
• tchizi mafuta komanso amchere,
• pasitala, semolina ndi mpunga,
• mafuta amkaka wowawasa,
• zakudya zopukutidwa ndi ma pickles,
• mphesa, nthochi, masiku, nkhuyu, mphesa,
• timadziti okoma ndi sodas
• shuga wonenepa, maswiti, mafuta, mafuta, ayisikilimu,
• mafuta amitundu mitundu, margarine,
• mavalidwe amafuta komanso amchere.

Ndikofunika kudziwa kuti zakudya zophika ziyeneranso kuphatikizidwa. Koma palibe funso la kudya mwachangu.

Popatula zinthu zonsezi pamenyu yanu ya tsiku ndi tsiku, mudzazindikira kuti kusiyana kwake kudzakhala kofunika motani ndi kukhalapo kwa shuga m'magazi anu.

Zakudya patsiku la 1

1. Chakudya cham'mawa No. 1: tchizi chamafuta ochepa - 120 magalamu, zipatso - 60 magalamu, kefir -1 chikho.
2. Chakudya cham'mawa No. 2: phala la chimanga lokhazikika ndi batala - 200 magalamu, nkhuku yophika - 100 magalamu, nyemba zophika - 60 magalamu ndi apulo imodzi.

Zakudya patsiku lachiwiri

1. Chakudya cham'mawa No. 1: phala la oatmeal ndi yogurt yopanga tokha - magalamu 120, zipatso - zipatso 60, kapu ya khofi ndi mkaka.
2. Chakudya cham'mawa No. 2: phala la buckwheat lokhazikika ndi batala - magalamu 200, nyama yamchere yophika - magalamu 100, nandolo yophika - magalamu 60 ndi apulo imodzi.

Izi ndizofunikira! Malangizo omwe ali pamwambawa ndi a zidziwitso zokha.

Pofuna kuchepetsa kuchuluka kwa shuga m'magazi anu, muyenera kufunsa dokotala musanagwiritse ntchito izi kapena izi!

Pang'ono pa matenda a shuga

Gawo la glucose lomwe limalowa m'thupi ndi chakudya limagwiritsidwa ntchito pazakudya zake, ndipo gawo limapitilira kudzikundikira, kudutsa chinthu chapadera - glycogen.

Matenda a shuga ndi kuphwanya kagayidwe kazinthu kamunthu, motero, wodwalayo amapezeka kuti ali ndi shuga wambiri m'magazi.

Zomwe zimayambitsa izi zimamveka bwino, choncho nthawi zambiri zimakhala zosavuta kwa madokotala kuti adziwe zoyenera.

Nanga chimachitika ndi chiyani ndi matendawa? Zofunikira za insulini kuti munthu agwiritse ntchito shuga wambiri sizipangidwa ndi kapamba konse, kapena sizipangidwa mokwanira. Ichi ndichifukwa chake kuwonjezereka kwa glucose kumayamba kuwononga mitsempha yamagazi ndi ziwalo zamkati mwa munthu.

Mitundu ya Matenda A shuga

Matenda a shuga 1 amtundu wa shuga (a shuga, achichepere) ndi chifukwa chophwanya kapangidwe ka insulin ndi kapamba. Kuphwanya kumeneku kumachitika chifukwa cha njira ya m'magazi (yotupa kapena necrosis) m'matumbo amisempha, ndiye kuti ma cell ake β-amafa. Zotsatira zake, odwala amadalira insulini ndipo sangakhale ndi moyo popanda jakisoni wa enzyme imeneyi.

Mu matenda a shuga a mtundu wachiwiri (okalamba, shuga yathunthu), kuchuluka kwa michere yofunika m'magazi kumakhalabe m'malo osiyanasiyana, koma malowedwe ake m'maselo amakhala osalimba.

Izi ndichifukwa choti mafuta am'madzi omwe amadzaza pamaselo a maselo amawonongera nembanemba yawo komanso amatchinga ma cell a insulin.

Chifukwa chake, matenda a shuga a 2 samadalira insulin, ndipo odwala safunikira kuperekera insulin.

Malamulo Ofunika

Ngakhale mitundu iwiri ya matenda ashuga imasiyana, mfundo za kadyedwe ndizakudya ndizofanana ndipo zimakhazikitsidwa ndi kuphatikiza zakudya zomwe zimapezeka m'zakudya za wodwala.

Ndiye kuti, "Tebulo Nambala 9" limaletsa kugwiritsa ntchito zakudya zotsekemera ndi shuga, ndipo lingaliro lake lalikulu ndikuchepetsa kudya calorie chifukwa chakudya kwa nsomba, nyama yopendekera, mbale zochokera masamba, masamba wowawasa komanso okoma. Moyenerera mu zakudya kukhalapo kwa mkaka wokhathamira zinthu, tchizi tchizi, soup.

Ufa wosawonongeka uzikhala wa tirigu, rye kapena ufa wa chinangwa. Zakudya zonse ziyenera kuphikidwa, kudyedwa kapena kuphikidwa, komanso kuchepetsa mchere ndi zonunkhira.

Zakudya izi zomwe zili ndi shuga wambiri ndimangodzipereka kwa odwala omwe samalandira jakisoni wa jakisoni kapena jekeseni wa enzyme yaying'ono, ndipo amatanthauza chakudya chambiri masiku 5-6 patsiku. Kudumpha zakudya ndizoletsedwa! Komabe, ngati sizingatheke kudya mokwanira, muyenera kudya kagawo ka mkate wa rye, zipatso kapena bala yopatsa thanzi.

Zosankha zachitsanzo za matenda ashuga

Chakudya cham'mawa, timalimbikitsidwa kudya oatmeal ndi kagawo ka batala wopanda mafuta, sandwich ya rye ya mkate ndi kuwonjezera kwa tchizi chamafuta ochepa, tiyi wopanda mafuta. Pa nkhomaliro, mutha kudya tchizi chamafuta ochepa kapena apulo.

Chakudya chamasana chimatha kukhala ndi msuzi komanso chachiwiri (mwachitsanzo, phala la buckwheat ndi cutlet ya nkhuku), compote. Zakudya zazing'ono - zipatso.

Kudya kwa odwala matenda ashuga sikuyenera kukhala kovuta - tikulimbikitsidwa kupaka saladi wa masamba, nsomba zovekedwa kapena nyama, compote kapena tiyi.

Kugawa kalori tsiku ndi tsiku

Zoyenera kuchita ngati shuga adakwezedwa, komanso momwe angadye moyenera kuti asavulaze thupi? Ndikofunikira kwambiri kugawa zakudya zopatsa mphamvu patsiku lililonse:

Ndikofunikira kuti muphunzire mwatsatanetsatane kuchuluka kwa mphamvu ya zakudya zomwe zimadyedwa mu chakudya m'magome apadera a calorie ndipo, mogwirizana ndi izi, pangani zakudya zatsiku ndi tsiku.

Gawo Na 9 9 la Matenda A shuga

Jakisoni wa insulin ndiwofunika kwa odwala omwe ali ndi vuto la matenda a shuga 1, omwe amakakamiza wodwalayo kuti azilamulira osati kuchuluka kwa ma enzymere omwe amaperekedwa, komanso kuchuluka kwa shuga palokha, komanso kuchuluka kwa michere mthupi.

Inde, odwala ena amakhulupirira kuti ngati majakisoni a insulin ofunikira m'thupi apangidwira, ndiye kuti palibe nzeru pakuwunika zakudya, chifukwa ma enzyme amatha kuthana ndi shuga yomwe ikubwera. Kuganiza motere ndikolakwika - pali kuthekera kwakukulu kwaphwanya shuga.

Zosankha zamtundu woyamba wa shuga ndi mfundo zoyambirira za zakudya:

• Zakudya zopatsa thanzi zamasamba. Kuphatikiza apo, ndikofunikira kupatula zinthu zomwe zimakhala ndi shuga wambiri m'mimba.
• Muyenera kudya pafupipafupi, koma m'magawo ang'onoang'ono (pafupifupi nthawi 5-6 patsiku, pafupifupi maola atatu aliwonse).
• Kusintha shuga ndi wokoma.
• Muchepetse chakudya chamafuta ndi mafuta.
• Zakudya zonse ziyenera kuwiritsa, kuphika kapena kuwotchera.
• Kuwerengera kofunikira kwa magawo a mkate.
• Zinthu zokhala ndi shuga wambiri zimagawika m'magulu asanu: zipatso ndi zipatso, chimanga, mkaka, mbatata ndi chimanga, zinthu zomwe zimakhala ndi sucrose.
• Amaloledwa kudya mitundu yamafuta ochepa am'madzi ndi nyama, komanso msuzi wophika ndi msuzi kutengera iwo.
• Zipatso za acidic zokha ndizomwe zimaloledwa kudya, ndipo shuga amaloledwa kokha malinga ndi dokotala.
• Muthanso kuphatikiza mkaka ndi mkaka mu zakudya pokhapokha ndi chilolezo cha adokotala. Ndizofunikira kudziwa kuti kugwiritsa ntchito tchizi, kirimu wowawasa ndi zonona ndizochepa mulimonse.
• Suzi ndi zonunkhira siziyenera kutentha.
• Palibe magalamu opitilira 40 patsiku omwe amatha kudya mafuta ndi masamba.

Kodi magawo amkate ndi chiyani?

Zakudya zonse zokhala ndi shuga wambiri zimachepetsedwa kuwerengedwa kwamitundu yapadera (XE), yomwe tidzakambirana pambuyo pake.

Gulu lama chakudya, kapena chakudya chotchedwa mkate, limatanthauzira kuchuluka kwa chakudya, lopangidwa kuti lizikhala ndi chakudya chamagulu a odwala matenda ashuga ndipo limayang'ana pa index ya glycemic.

Pafupipifupi, amafanana ndi 10 magalamu a mkate kuphatikiza ulusi kapena magalamu 12 kuphatikiza ndipo ndi ofanana 20-25 a mkate. Zimawonjezera kuchuluka kwa shuga m'magazi ndi 1.5-2 mmol / L.

Ndi ma XE angati mumagulu osiyanasiyana?

Gome lapadera lakhazikitsidwa momwe kuchuluka kwa zigawo za mkate m'zinthu (zophika buledi, chimanga, zipatso ndi ndiwo zamasamba, zakumwa) zikuwonetsedwa bwino. Chifukwa chake, chidutswa cha mikate yoyera imakhala ndi 20 g ya XE, chidutswa cha rye kapena mkate wa Borodino - 25 g supuni ya oatmeal, ufa uliwonse, mapira kapena ufa wa buckwheat - 15 g yamagulu opatsa chakudya.

Supuni ya mbatata yokazinga - 35 g, mbatata yosenda - monga 75 g.

Chiwerengero chachikulu cha mikate yopezeka ndi kapu ya kefir (250 ml XE), beets - 150 g, chidutswa cha chivwende kapena mandimu atatu - 270 g, karoti 3 - 200 g.

Kupeza tebulo lotereli ndikosavuta komanso nkofunikira, chifukwa ndikofunikira kwambiri mogwirizana ndi izo kujambula zakudya za anthu odwala matenda ashuga.

Momwe mungadziwe kuchuluka kwa XE yomwe ikufunika patsiku?

Kuti musavulaze thanzi lanu komanso osagwiritsa ntchito mawerengero azakudya, muyenera kudziwa kuchuluka kwa momwe zimafunikira kudya tsiku lililonse.

Chifukwa chake, pakudya cham'mawa amaloledwa kudya pafupifupi magawo atatu a chakudya, ndipo pakudya nkhomaliro osapitilira 2 XE. Chakudya chamadzulo ndi chamadzulo chizikhala ndi magawo atatu a buledi, pomwe tiyi wamadzulo - wa 1-2.

Ndikofunikanso kukumbukira kuti zinthu zambiri zophatikiza ndi chakudya zimayenera kudyedwa m'masiku oyamba a tsikulo, kuti nthawi yotsala ikhale ndi nthawi yokwanira.

Zomwe zimapatsa thanzi pazakudya za 2 shuga

Mphamvu yamphamvu ya chakudya choterechi ndi ma 2400-2600 kilocalories. Ndikofunika kuganizira kulemera kwa wodwala mukamalemba chakudyachi: ngati ndinu wonenepa kwambiri, ndiye kuti muyenera kuchepetsa kudya zamafuta ndi zinthu zophika mkate, zopatsa mphamvu.

Nyama yololedwa, nyama yamwana, kalulu, komanso nkhukundembo, nsomba zamkati, pike, safodi wa cod. Mutha kudya mazira. Komabe, kusamala kuyenera kutengedwa - azungu okhaokha omwe angathe kudyedwa, ndipo ndibwino kupatula mazirawo muzakudya.

Kodi kudya ndi shuga wambiri kuchokera masamba ndi zipatso? Madokotala amalangiza kuphatikiza kabichi, dzungu, nkhaka ndi phwetekere, biringanya, letesi muzakudya. Pafupifupi zipatso zonse zimaloledwa kuti zizidyedwa mwa mtundu wawo woyambirira, ndiye kuti, timadziti tosiyanasiyana tomwe timayamwa ndi zakudya zotsekemera ndizoletsedwa.

Mutha kudya ufa wokha 300 g patsiku.

Kuchokera ku chimanga kupita kwa odwala omwe ali ndi matenda ashuga amaloledwa mapira, buckwheat, barele, oats ndi barele.

Zakudya zokhala ndi shuga wambiri zimaphatikizanso kumwa kwamadzimadzi ambiri. Chifukwa chake, mumatha kumwa madzi osalala komanso mchere, tiyi kapena khofi wopanda mafuta ndi mkaka wopanda mafuta, timadziti topangidwa kuchokera ku masamba.

Zomwe sizingadye ndi shuga wambiri? Anthu odwala matenda ashuga amaloledwa kudya nyama yankhanira ya bakha, tsekwe, komanso nkhumba ndi chiwindi, kusuta nyama komanso zakudya zosavuta. Zinthu zamkaka zamafuta, zomwe zimaphatikizapo zokometsera zotsekemera, tchizi cha kanyumba, kumwa ma yoghurt okhala ndi ma toppings osiyanasiyana, ndizoletsedwa.

Ndikofunika kukumbukira kuti mpunga, semolina, ndi pasitala ndizinthu zoletsedwanso monga matenda ashuga. Zomwe zimaletsedwanso ndi misuzi ya zipatso, zakumwa zoledzeretsa ndi madzi otsekemera.

Katatu kokha pa sabata omwe amaloledwa kudya kaloti, beets ndi mbatata kwa iwo omwe ali ndi shuga yambiri yamwazi. Zomwe zimaletsa izi ndikuti masamba awa amakhala ndi chakudya chamafuta kwambiri, ndipo kudya zinthu zoterezi ndizoletsedwa. Mabhanana, madeti, nkhuyu, mphesa ndi zipatso zina, zomwe zimadziwika ndi index yawo yayikulu ya glycemic, ndizoletsedwa.

Ndi zowonjezera pang'ono pankhani yazakudya

Kodi ndi chiani china chomwe madokotala amaletsa kudya ndi matenda ashuga? Botolo ndi puff pastry, broths zochokera ku nyama yamafuta kapena nsomba, tchizi zothira mchere, mafuta osiyanasiyana osankhika ndi ma marinade, mankhwala omalizidwa, kusuta nyama, mayonesi, zonunkhira ndi msuzi wowonda, zonona komanso ngakhale ayisikilimu - zinthu zonsezi ndizoletsedwa, muyenera kuyiwalanso za shuga .

Zakudya zokhala ndi shuga wambiri ndizomwe zimasunga kuchuluka kwa zakudya zomwe zimagwiritsidwa ntchito. Pansipa pali tebulo lomwe limafotokoza za mitengo ya zinthu tsiku ndi tsiku:

Chidule

1. Mu shuga mellitus, zakudya No. 9 ndizovomerezeka, menyu omwe amakonzedwa ndi dokotala payekhapayekha kwa wodwala aliyense. Ndikofunikira kutsatira zakudya zophatikizidwa mosalekeza komanso ndiudindo wonse.
2. Pali mitundu iwiri ya matenda ashuga: kudalira insulin, momwe ma jakisoni enzyme amafunikira, komanso osagwirizana ndi insulin.
3. Mfundo yokhala ndi kadyedwe kake muzomwe mungadziwike ndikuchepetsa kapena kuletsa kwathunthu zakudya zomwe zili ndi chakudya komanso mafuta. Potere, kudya mapuloteni kuyenera kukhala mkati mwa thupi.
4. Shuga amasinthidwa ndi okoma.
5. Ndikofunikanso kukonza zakudya (makamaka zamtundu wa odwala matenda ashuga) malinga ndi magawo a mkate.

Zakudya za shuga wambiri: menyu, malonda ndi maphikidwe

Shuga ndimomwe amathandizira kuthana ndi minyewa yomwe imawononga ziwalo zathupi lamunthu. Anthu ambiri ali ndi vuto la hyperglycemia, kotero muyenera kudziwa kuti ndi zinthu ziti zomwe zingagulitsidwe, zomwe ndi zoletsedwa mwamphamvu. Kuti muzindikire zam'magazi, muyenera kulabadira zomwe zimayambitsa matendawa.

Zolinga zakukweza ndikuchepetsa shuga

Miyezi yambiri ya shuga yowonekera imapezeka mu pathologies a endocrine system, chiwindi, impso, kapamba, shuga mellitus, stroke kapena myocardial infarction.

Hypoglycemia (shuga yotsika shuga) imawonedwa mu matenda akulu a chiwindi, matenda amtundu wa endocrine, zotupa zapakhosi, kutentha thupi, zotupa zopweteka, zotupa zamagetsi.

Komanso, shuga wamagazi amayamba chifukwa cha kuchuluka kwa insulini, kusala kudya kwakanthawi, kuchita masewera olimbitsa thupi, mankhwala osokoneza bongo, poyizoni wa mankhwala osokoneza bongo. Vutoli limapezeka kawirikawiri m'makanda omwe asanakwane omwe amayi awo ali ndi matenda a shuga.

Zizindikiro zazikulu za hyperglycemia mwa odwala ambiri zimafanana, ngakhale nthawi zina zimasiyana malinga ndi nthawi ya matenda komanso matenda. Zizindikiro zotsatirazi zikuwonekera:

• kamwa yowuma
• kuchepa kapena kuchuluka kwa thupi,
• kufooka, kutopa,
• ludzu lalikulu
• matenda amtundu limodzi ndi kuyabwa,
• matenda a pakhungu
• kuchiritsa kwa nthawi yayitali, kudula, kukanda,
• Fungo la acetone lochokera m'thupi,
• kuchuluka kwamkodzo,
• chizungulire, kupweteka mutu,
• kuchepa kowoneka bwino.

Zizindikiro zimatha kuwonetsa kuchuluka kwa glucose m'magazi, koma kungoyesa ndi maphunziro okha ndi omwe angathandize kupanga matenda omaliza.

Zakudya za shuga wambiri

Selo iliyonse yamthupi imakhala ndi shuga (glucose), yomwe imapangitsa kukula kwachilendo ndi ntchito yofunika ya selo.

Kuti kuchuluka kwa glucose mu cell akhale mu mulingo woyenera kwambiri, kuyambira 3,3 mpaka 5.5 mmol / l, kumayendetsedwa ndi njira zingapo zathupi zamatumbo a metabolism komanso mgwirizano wamanjenje ndi endocrine.

Ngati kuchuluka kwa shuga ndikuchokera ku 5.5 mpaka 6 mol / l, tikulankhula za prediabetes. Kuzindikira kwa matenda osokoneza bongo kumapangidwa ngati kuchuluka kwa shuga kumadutsa 6.1 mmol / L.

Zizindikiro za shuga wambiri

Tsoka ilo, ndi matendawa, munthu samamva kusintha kulikonse, koma nthawi yomweyo, chiwonongeko chowopsa chimachitika m'thupi lake, zomwe zimatha kubweretsa zovuta. Chifukwa chake, muyenera kudziwa chifukwa chake matenda ashuga angawoneke komanso zizindikiro zake ndi ziti.

Zizindikiro zambiri mwa odwala onse ndizofanana, koma zimatha kukhala zosiyana kutengera zaka komanso nthawi yayitali ya matendawa. Chizindikiro chimodzi chochititsa chidwi kwambiri ndi kamwa louma. Komanso fungo la acetone kuchokera kwa inu limatha kukhala chizindikiro cha matenda. Kuphatikiza apo, pali mkodzo waukulu, motero impso zimayesa kusefa glucose wowonjezera, ndikumatulutsa mkodzo wambiri.

Munthu yemwe ali ndi matenda ashuga nthawi zonse amamva kutopa, chifukwa shuga sinafikire minofu, koma amasungidwa m'magazi. Chizindikiro chinanso cha matendawa ndi kuchiritsa bwino kwa kuvulala ndi mikwingwirima, komanso matenda a pakhungu ndi kumaliseche. Kuwonjezeka kwambiri kapena kuchepa kwa thupi kungathenso kuonetsa matenda ashuga.

Magulu a glucose amatha kutuluka pazifukwa zingapo. Chimodzi mwa izo ndi matenda ashuga. Komanso, zochitika zovutitsa zimapereka kulumpha mu shuga. Chifukwa china chitha kukhala chakudya chamafuta ambiri m'zakudya, komanso matenda opatsirana omwe amatsatiridwa chifukwa cha chithandizo chamankhwala.

Chofunika chakudya ndi shuga wambiri

Inde, ndi shuga wokwezeka, muyenera kufunsa dokotala - endocrinologist. Koma muyenera kutsatira zakudya zomwe zili ndi shuga mulimonse. Zakudya zokhala ndi shuga wambiri zimaphatikizapo chakudya choyenera komanso chopatsa thanzi.

Ndikofunikira kuti muchepetse kuchuluka kwa chakudya chomwe chimatengedwa, choyambirira, mwachangu, chimbudzi. Kupatula apo, zimakhala ndi kuchuluka kwa glucose, komwe kumapangitsa kudumpha kwa shuga m'magazi. Kudya calorie kuyeneranso kutsitsidwa, makamaka ndi kuchuluka kwa thupi.

Ndikofunika kuti muzisamalira zakudya mukamadya, muzikhala ndi kadzutsa komanso musamadye kwambiri usiku. Komanso, munthu sayenera kuyiwala za mavitamini.

M'pofunika kukhala okhazikika zakudya. Yesani kudya nthawi imodzi 4-5 pa tsiku. Simungathe kudya kwambiri ndikudzaza m'mimba kupweteka komanso kulemera.
Ndikofunikira kukumbukira zamagetsi ogwiritsa ntchito mphamvu ya thupi patsiku, kuchuluka kwa thupi ndi kusalolera kwa anthu ena pazinthu zina, pamaziko omwe zakudya zimapangidwa ndi shuga wambiri.

Zakudya za shuga zambiri

Maziko azakudya za shuga wambiri azikhala masamba osakhazikika (nkhaka zatsopano, phwetekere, kabichi, kaloti, anyezi, parsley), zipatso zosapsa (maapulo, zakudya zam'madzi, zipatso zosapsa), nsomba zamchere, nsomba, nyama zamafuta ochepa, phala. Ndikofunikira kuchepetsa mchere, mbatata, ndi nyemba.

Mutha kugwiritsa ntchito misuzi yosiyanasiyana: msuzi wa kabichi, zipatso, borsch, msuzi wofooka. Ngati mukufuna masoseji, ndiye kuti pamashelefu mutha kupeza masoseji osokoneza bongo ndi zakudya, omwe ndi malo abwino kwambiri othandizira masoseji wamba.

Mkaka wowawasa ndi mkaka uyeneranso kukhala gawo lazakudya, monga mkaka, kefir, mafuta ochepa komanso olimba mtima, kirimu wowuma wopanda mafuta, tchizi wosasenda. Mutha kutenga mazira, koma muyenera kuchepetsa kuchuluka kwa yolks.

Sizoletsedwa kudya: mitundu yamafuta am'madzi ndi nsomba, mafuta okazinga, zakudya zamchere zochuluka, chakudya cha zamzitini, chakudya chofulumira, maswiti osiyanasiyana (ma cookie, maswiti, makeke), zinthu za ufa (puff ndi batala wa batala). Amaloledwa kudya uchi, koma ochepa. Komanso pamashelu ndizosavuta kupeza maswiti ndi zakudya za anthu omwe ali ndi shuga omwe amaloledwa kudya.

Zogulitsa zimatha kuwiritsa, kuwotcha, kuwotchera, kukazinga (koma makamaka pang'ono).

Zakudya za tsiku ndi tsiku

Matenda akulu a shuga ndi matenda, koma ngati mungadziwe momwe mungakhalire bwino ndi matendawa, mutha kusintha kwambiri moyo. Aliyense amadziwa kuti chakudya atatu - anayi ndi amodzi ofunika kwambiri pamoyo wa munthu aliyense. Pansipa pali zakudya zoyenera kwa anthu omwe ali ndi shuga wambiri.

Njira yoyamba:

• Chakudya cham'mawa: oatmeal, saladi wa karoti, mkate wa rye, tiyi wopanda mafuta.
• Zosadya: tiyi wopanda masamba komanso masamba.
• Chakudya chamasana: nkhokwe, nkhuku, kapu ya compote.
• Chosakhazikika: kanyumba tchizi casserole.
• Chakudya chamadzulo: mazira awiri, tchizi tchizi, zomangira nyama, saladi ndi phwetekere ndi kabichi, tiyi.
• Chomaliza: kapu ya kefir.

Njira yachiwiri:

• Chakudya cham'mawa: phala la buckwheat, apulo, zidutswa ziwiri za mkate, tiyi.
• Zakudya zazing'ono: msuzi wa currant, chidutswa cha mkate.
• Chakudya chamasana: msuzi ndi nsomba, bere la nkhuku ya mphesa, chipatso cha masamba.
• Zosadya: odzola, apulo.
• Chakudya chamadzulo: kanyumba tchizi casserole, mabatani a nyama ndi nyama, kagawo ka mkate wa rye, compote.
• Chomaliza: kapu ya kefir.

Njira yachitatu:

• Chakudya cham'mawa: saladi ndi kaloti ndi maapulo, magawo awiri a mkate ndi batala, chakumwa cha zipatso.
• Zosakhazikika: tiyi wopanda chakudya, wopanda shuga.
• Chakudya chamadzulo: lilime lophika, phala la tirigu, nkhaka ziwiri, compote.
• Zosakhazikika: odzola, kagawo ka mkate wa rye.
• Chakudya chamasana: masamba osakanikirana, masamba a nyama, zakudya.
• Kuchedwa: kefir - magalasi awiri.

Maphikidwe a shuga

Ndi matenda a shuga, mumatha kuphika zakudya zabwino komanso zabwino.

Chifuwa cha nkhuku ndi prunes mu yogurt

Mudzafunika: Chifuwa cha nkhuku, mitengo yamtengo wapatali, kaloti, zonunkhira, mafuta angapo a yogati, mafuta a masamba.

Kukonzekera: finely kuwaza mkaka wa nkhuku, kuyikamo supu yotentha. Viyikani ndi kaloti, mwachangu mu mafuta ndikuwonjezera pachifuwa pakatha mphindi zisanu ndi ziwiri. Dulani prunes m'magawo atatu mpaka anayi ndikuwonjezera pachifuwa patatha mphindi zisanu. Ndipo onjezani zonunkhira, supuni zingapo za yogati ndikuwotchera mphindi zina. Zachitika!

Zakudya zamalonda

Kwa tchuthi, saladi ndiyabwino. Chimawoneka chokongola kwambiri komanso chokoma!

Mudzafunika: nyemba zobiriwira (200 magalamu), nandolo (200 magalamu), kolifulawa (magalamu 200), apulo imodzi, tomato (zidutswa ziwiri), letesi, mandimu (supuni 4), masamba amchere, mchere, tsabola .

Kukonzekera: Wiritsani nandolo, kabichi ndi nyemba. Dulani maapulo ndi tomato, kutsanulira maapulo ndi mandimu (kuti musadetse). Falitsa saladi mu zigawo: letesi, mphete za phwetekere, nyemba, kabichi, nyemba, nandolo, maapulo. Onjezani amadyera pamwamba. Konzekerani kuvala kuchokera ku mafuta osakaniza ndi mandimu. Zachitika!

Ndizokoma kwambiri kuphika masamba, kusiya mchere ndi kelp wouma. Laminaria (seaweed) imapezeka mosavuta m'mafakitala kapena m'mashelufu osungira. Stew zamasamba bwino m'madzi ndi kuwonjezera ochepa mafuta.

Zakudya zokhala ndi shuga wowonjezera zimabweretsa zabwino komanso zosangalatsa ngati muphunzira kuphika zakudya zosangalatsa ndi zosiyanasiyana! Zowonadi, kwa anthu omwe ali ndi matendawa, pali maphikidwe ambiri omwe si osiyana ndi anthu wamba. Ndizokoma, koma zopatsa thanzi komanso zoteteza thupi, motero ndizoyenera anthu onse omwe ali ndi matenda ashuga komanso athanzi.

• Imayesa tsiku losala
• Zakudya zaku China