Smoothies ndi Matenda A shuga

Zakudya za anthu odwala matenda ashuga sizingakhale zothandiza kokha, komanso ndizokoma. Zolemba za odwala matenda ashuga - imodzi mwazakudya zopatsa thanzi komanso zopatsa thanzi. Smoothies ndi abwino kwa odwala omwe ali ndi mtundu uliwonse wa matenda ashuga. Ubwino wa zakumwa izi ndi kuchuluka kwa zakudya zawo, kuchuluka kwa mavitamini ndi ma antioxidants. Kuphatikiza apo, ma smoothie amamizidwa mwachangu komanso amakhutira mosavuta, komanso amathandizanso kuchepetsa shuga.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Matenda a shuga a shuga

Kuti munthu akhale ndi thanzi labwino, muyenera kusankha zosankha zoyenera. Mu shuga, muyenera kugwiritsa ntchito zinthu zomwe sizipangitsa kuchuluka kwa shuga m'magazi. Smoothies iyenera kukonzedwa kutengera masamba kapena zipatso. Ndikofunika kuti odwala matenda ashuga akonzekere zowonjezera izi:

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Zonunkhira - turmeric, ginger, sinamoni. Muli mavitamini ndi ma antioxidants, amatulutsa cholesterol ndi glucose m'magazi.
Zowaka mkaka wowonda - kefir, yogurt yamafuta ochepa, mkaka wowoneka bwino.
Nthambi - rye, tirigu, oat. Nthambi imakhala ndi mavitamini ambiri, michere yazakudya ndi fiber, zomwe zimapangitsa kuti maumbo azikhala athanzi, amachepetsa poizoni, komanso amachepetsa thupi.
Mtedza - walnuts, mkungudza, ma amondi, ma hazelnuts, ma cashews. Mtedza umakhala ndi mafuta ochulukirapo a polyunsaturated acids, mapuloteni ndi mavitamini. Amasintha mkhalidwe wamakoma amitsempha yamagazi, amakhutira bwino, ndikuthandizira kubweretsanso shuga ndi cholesterol mwanjira zabwinobwino.

Zakudya zamasamba zopanga zitsamba pamaso pa shuga, sipinachi ndichofunika kwambiri: ili ndi chitsulo, ma antioxidants ndi mavitamini. Kuphatikiza apo, tikulimbikitsidwa kuti odwala matenda ashuga azigwiritsa ntchito ma radash, ma beets, maungu, masamba, udzu winawake, tsabola wa belu, kabichi yamtundu uliwonse (kuphatikiza kolifulawa, broccoli, nthambi za Brussels), phwetekere, nkhaka, ndi zukini. Mwa zipatso, mutha kugwiritsa ntchito maapulo, kiwi, avocado, mphesa, makangaza. Pochulukitsa, zipatso ziyenera kudyedwa: sitiroberi, rasipiberi, mabulosi abulu, yamatcheri. M'malo mwa shuga, muyenera kugwiritsa ntchito zotsekemera.

Maphikidwe a matenda ashuga a shuga

Chifukwa cha phindu lake lalikulu la zakudya komanso kukhuta, amalimbikitsidwa kuphika supothie kadzutsa, nkhomaliro kapena masana. Zakumwa izi zimakhuta bwino ndipo zimapatsa mphamvu. Smoothies akhoza kukhala masamba, zipatso kapena kusakaniza. Otsatirawa ndi maphikidwe othandiza a mitundu yosiyanasiyana ya ma smoothie, koma musadziikire malire. Kudziwa zosakaniza zomwe ziloledwa, mutha kupanga nokha maphikidwe atsopano pogwiritsa ntchito zomwe mumakonda.

Kefir phukusi la odwala matenda ashuga

Kuti mukonze zakumwa, tengani ma masamba 7-8 a basil wofiirira, 1 tsabola wokoma, 1 nkhaka. Muzimutsuka ndi kuwuma basil, nadzatsuka ndi kusenda mbewu ndi nkhaka. Dulani zosakaniza muzidutswa tating'onoting'ono, ikani mafuta osakanizira, onjezerani kapu ya kefir yamafuta ochepa. Lowetsani chilichonse mpaka yosalala. Mutha kuwonjezera mchere pang'ono pakukoma kwanu ndikuwonjezera theka la clove wa adyo.

Curd smoothie ndi masamba

Pomwa chakumwa chotere, mumafunikira tomato awiri, masamba angapo a basil watsopano, magalamu 100 a tchizi chamafuta ochepa, theka la tsabola wokoma. Sambani ndi kupukuta masamba a basil, ndikilowetsani tomato mu madzi otentha ndi peel, kuchapa ndikudula tsabola. Ikani zosakaniza zonse mu blender, mwina kuwonjezera mchere. Menyani mpaka osalala.

Green Vitamini Smoothie

Izi zipatso ndi zakumwa zamasamba ndizopepuka komanso zathanzi, ndibwino kuti muzimwa m'mawa, chifukwa zimapatsa mphamvu tsiku lonse. Zosakaniza - apulo imodzi yaying'ono, magalamu 100 a sipinachi, udzu winawake. Tsuka sipinachi, dulani miyendo ndikuwadula masamba, kuwaza masamba pang'ono. Sambani apulo ndi udzu winawake, kuwaza muzing'onoting'ono. Ikani zosakaniza zonse mu blender, whisk mpaka yosalala. Ngati mukufuna, yogurt yopanda mafuta kapena kefir ingathe kuwonjezeredwa ku chakumwa.

Kodi kuphika?

Finyani msuziwo malalanje awiri, ndikuwathira mu blender, limodzi ndi ma buliberries, tofu ndi ginger.
Menyani mpaka mutapeza misa yochulukirapo.
Imwani m'mawa.

2. Strawberry ndi chinanazi smoothies

Ma antioxidants ndi ma enzyme opukusa amachititsa kuti mcherewu ukhale wopindulitsa kukondoweza kwa kagayidwe ndi kapamba.

Kudya kwake pafupipafupi kumachepetsa shuga m'magazi ambiri, kuphatikiza apo, kumathandizira njira zochotsera matenda.

Zosakaniza

½ chikho cha mazira oundana (100 g)
2 magawo a chinanazi
Supuni zitatu za yogati (60 g)
½ madzi chikho (100 ml)

Kodi kuphika?

Ikani zosakaniza zonse mu blender ndikumenya mpaka chakumwa chosalala chikapezeka.
Imwani pamimba yopanda kanthu kapena ngati chakudya cham'mawa.

Ginger smoothies

Kuti mumwe chakumwa chotere, muyenera kutenga muzu wa ginger, apulo imodzi yobiriwira, madzi a makangaza. Kabati kabati (supuni yokwanira), natsani apulo, peel, kudula mutizidutswa tating'ono. Ikani zosakaniza mu blender, onjezani 4-5 tbsp. l madzi a makangaza achilengedwe. Menyani mpaka osalala. Ngati smoothie ndi wandiweyani, onjezerani madzi kapena madzi.

Smoothie wamasamba

Pophika, mumafunikira ma radishi 3-4, nkhaka imodzi, mphukira zazing'ono ziwiri za broccoli, anyezi wobiriwira, yogurt yamafuta ochepa. Mitsuko yonse. Dulani radish ndi nkhaka muzidutswa tating'ono, kuwaza anyezi, kutsanulira mu blender. Onjezani broccoli, kutsanulira yogati. Ndi matenda a shuga, yogati iyenera kugwiritsidwa ntchito ngati mafuta ochepa. Menyani misa mpaka yosalala. Mutha kuwonjezera mchere pang'ono ngati mukufuna.

Orange Pumpkin Smoothie

Masamba atsopano amalimbikitsidwa zakumwa dzungu, koma ngati pali zovuta ndi makina am'mimba, ndibwino kuwiritsa dzungu, nthunzi kapena kuphika pang'ono. Kupanga chakumwa mufunika magalamu 100 a dzungu ndi zukini, theka la peyala. Chotsani zosakaniza zonse, kumenya mu blender mpaka yosalala. Kuti mumwe madzi akumwa, mutha kuwonjezera madzi, kefir wopanda mafuta, mkaka wowotchera kapena wowotcha tchizi.

Radish Smoothie

Radish ndiwothandiza kwambiri kwa matenda ashuga, chifukwa ali ndi mitundu yambiri yazakudya, michere ndi mafuta ochepa. Kukonzekera bwino radish smoothie, sambani pang'ono 3 radara bwino, kuwaza bwino, kutsanulira mu blender. Onjezani mitu itatu 3 yotsukidwa ya mabulosi a Brussels, parsley pang'ono ndi cilantro, kutsanulira kapu ya kefir yamafuta ochepa. Menyani mpaka osalala. Kuti mukonzekere bwino za mtunduwu wa supothie, onjezerani dzira limodzi ndi owiritsa ndi anyezi wobiriwira pang'ono.

Smoothie wa Trapiki wa Matenda

Kuti mupange supothie wotentha, mudzafunika chipatso chimodzi cha kiwi, gawo limodzi mwa magawo atatu a zipatso, 100 magalamu a zukini, zovala zingapo za mphesa kapena theka kapu ya madzi a mphesa. Sendani kiwi, kudula mutizidutswa tating'ono. Cheka chopukutira ndi peyala. Ikani zosakaniza zonse mu blender, onjezani mphesa kapena msuzi wake, muzimenya mpaka yosalala. Kuti muchepetse mbale pang'onopang'ono, gwiritsani ntchito wokoma.

Chocolate Smoothie cha matenda a shuga

Ngati chakumwa cha chokoleti chokhala ndi matenda a shuga, mumafunika lalanje limodzi, theka la avocado, 2 tsp. ufa wa cocoa. Sambani avocados, kudula mutizidutswa tating'ono, kuyikamo blender. Finyani msuziwo kuchokera ku lalanje, uwonjezere ndi mapeyala, tsanulira ufa wa cocoa. Menyani mpaka osalala. Pofuna kutsekemera, gwiritsani ntchito stevia kapena wina wokoma amene akulimbikitsidwa shuga. M'chilimwe, mutha kuyika ma cubes angapo a ayezi mu smoothie wotere.

Zojambula Zina Zothandiza pa Matenda A shuga

Kuti musangalale ndi sitiroberi yabwino, sambani magalamu 200 a zipatso zabwino ndipo musule. Chekani bwino magalamu 100 a tofu, peel ndi kuwaza nthochi imodzi. Ikani malonda onse mu blender, kumenya mpaka yosalala. Kwa matenda ashuga, chakumwa cha beetroot chimafuna magalamu 400 a zophika zophika, supuni ya mandimu, chikho chimodzi cha madzi a apulo, 1 peyala, apulo, ndi thyme. Sambani, peel, mafuta abwino osaka, ikani mu blender. Thirani madzi, onjezani thyme. Lowani mpaka osalala. Mwakusankha, ma smoothie onse amatha kukonzedwa ndi sinamoni kapena ginger.

Kodi zikuwonekabe zosatheka kuchiritsa matenda ashuga?

Poona kuti mukuwerenga izi tsopano, kupambana polimbana ndi shuga wambiri sikuli kumbali yanu.

Ndipo mudaganizapo kale za chithandizo kuchipatala? Ndizomveka, chifukwa matenda ashuga ndi matenda oopsa, omwe, ngati sanapatsidwe, amatha kufa. Udzu wokhazikika, kukodza mwachangu, masomphenya osalala. Zizindikiro zonsezi mumazidziwa nokha.

Koma kodi ndizotheka kuchitira zomwe zimayambitsa m'malo mothandizira? Timalimbikitsa kuwerenga nkhani yokhudza matenda aposachedwa a shuga. Werengani nkhani >>

5. Banana, apulo ndi kabichi smoothies

Chipatso chokoma ichi ndi zakumwa zamasamba Imatsitsa shuga, kuletsa kukula kwa matenda ashuga.

Kugwiritsa ntchito kwake pafupipafupi kumathandizira kuyeretsa thupi, kumachepetsa kutupa ndikuthandizira kuyambitsa kagayidwe kuti muchepetse kulemera mosavuta.

Kodi ndingamwe zoledzeretsa zamtundu wanji zokhala ndi matenda ashuga a 2?

Mtundu wachiwiri wa matenda ashuga, endocrinologists amapereka zakudya molingana ndi mndandanda wamatenda a glycemic othandizira kuwongolera kuchuluka kwa shuga m'magazi. Mtengo uwu umawonetsa kuchuluka kwa kulowa ndi kusweka kwa shuga m'magazi mutatha kudya chinthu china kapena chakumwa.

Madokotala ku phwando amalankhula za chakudya chovomerezeka mukamatsata mankhwala akudya. Komabe, nthawi zambiri, amaiwala kufotokozera za zakumwa, zomwe zingatheke komanso zomwe zimaletsedwa mwapadera.

Mtundu woyamba wa 1 komanso wa mtundu wa 2 umapangitsa wodwalayo kuti asankhe mosamala mndandanda wawo. Zakudya zosankhidwa bwino sizingangokhala ndi glucose yokhazikika, komanso kuchepetsa insulin.

Kanema (dinani kusewera).

Nkhaniyi ifotokoza zakumwa zomwe zitha kuledzera ndi matenda a shuga a 2, opatsidwa maphikidwe a smoothie, tiyi wa zipatso, yemwe amachepetsa shuga, amafotokoza njira zopangira zakumwa zakumwa, komanso mndandanda wa zakumwa zomwe amakonda kwambiri.

Nkhaniyi ifotokoza mwatsatanetsatane mitundu ya zakumwa zoziziritsa kukhosi, zoledzeretsa ndi zipatso, zomwe zikuwonetsa GI yawo. Gawoli liyenera kuwunika kuti ndi gawo liti la glycemic index lomwe lili lovomerezeka pazakudya za matenda ashuga.

Zakumwa “Zotetezedwa” za matenda ashuga ziyenera kukhala ndi kalozera wosapitilira 50 komanso kukhala ndi zopatsa mphamvu zochepa. Zindikirani kuchuluka kwa zopatsa mphamvu ndikofunikanso pamaso pa matenda "okoma", chifukwa choyambirira cha kusokonekera kwa pancreatic ndi onenepa kwambiri. Kuphatikiza apo, odwala matenda ashuga, metabolism imalephera.

Chakumwa cha anthu odwala matenda ashuga okhala ndi kalozera mpaka mayunitsi 69 kuphatikiza chingakhale china, chidzakulitsa kuchuluka kwa shuga mthupi. Ndi zoletsedwa kumwa zakumwa za shuga, mtundu wa glycemic womwe umaposa 70 mayunitsi. Ma millilitala 100 okha amachititsa kudumphadumpha kwam'madzi m'mphindi zisanu zokha pa 4 mmol / L. M'tsogolomu, kukulitsa kwa hyperglycemia ndi zovuta zina zosiyanasiyana zamagulu osiyanasiyana zimatheka.

Mndandanda wa zakumwa zomwe zimakhala ndi glycemic otsika:

tebulo mchere madzi
msuzi wa phwetekere
tonic
tiyi
ama khofi wowuma
mpweya cocktails
mkaka
mkaka wowotcha mkaka - mkaka wowotchera, Kefir, yogati, yogurt yopanda mafuta.

Komanso, index yotsika ya glycemic mu zakumwa zina zamowa - vodika ndi vinyo wa patebulo. Ndi zoletsedwa kumwa mowa, chifukwa cholozera chake ndi magawo 110, ngakhale apamwamba kuposa shuga.

Chakumwa Choyipa cha matenda A shuga:

makampani opanga magetsi
zipatso zamasamba zilizonse
wanjing
sodas zabwino
malo omwera mowa
chakumwa
sherry
mowa
cola
zipatso kapena mabulosi odzola pa wowuma.

Tsopano mukuyenera kulingalira mwatsatanetsatane gawo lililonse la zakumwa.

Zonunkhira - turmeric, ginger, sinamoni. Muli mavitamini ndi ma antioxidants, amatulutsa cholesterol ndi glucose m'magazi.
Zowaka mkaka wowonda - kefir, yogurt yamafuta ochepa, mkaka wowoneka bwino.
Nthambi - rye, tirigu, oat. Nthambi imakhala ndi mavitamini ambiri, michere yazakudya ndi fiber, zomwe zimapangitsa kuti maumbo azikhala athanzi, amachepetsa poizoni, komanso amachepetsa thupi.
Mtedza - walnuts, mkungudza, ma amondi, ma hazelnuts, ma cashews. Mtedza umakhala ndi mafuta ochulukirapo a polyunsaturated acids, mapuloteni ndi mavitamini. Amasintha mkhalidwe wamakoma amitsempha yamagazi, amakhutira bwino, ndikuthandizira kubweretsanso shuga ndi cholesterol mwanjira zabwinobwino.

Kuti mukonze zakumwa, tengani ma masamba 7-8 a basil wofiirira, 1 tsabola wokoma, 1 nkhaka. Muzimutsuka ndi kuwuma basil, nadzatsuka ndi kusenda mbewu ndi nkhaka. Dulani zosakaniza muzidutswa tating'onoting'ono, ikani mafuta osakanizira, onjezerani kapu ya kefir yamafuta ochepa. Lowetsani chilichonse mpaka yosalala. Mutha kuwonjezera mchere pang'ono pakukoma kwanu ndikuwonjezera theka la clove wa adyo.

Izi zipatso ndi zakumwa zamasamba ndizopepuka komanso zathanzi, ndibwino kuti muzimwa m'mawa, chifukwa zimapatsa mphamvu tsiku lonse. Zosakaniza - apulo imodzi yaying'ono, magalamu 100 a sipinachi, udzu winawake. Tsuka sipinachi, dulani miyendo ndikuwadula masamba, kuwaza masamba pang'ono. Sambani apulo ndi udzu winawake, kuwaza muzing'onoting'ono. Ikani zosakaniza zonse mu blender, whisk mpaka yosalala.Ngati mukufuna, yogurt yopanda mafuta kapena kefir ingathe kuwonjezeredwa ku chakumwa.

Masamba ndi zipatso ndizothandiza kwa munthu aliyense wathanzi, zimapangitsa kuti maulendo azikhala ndi mavitamini ambiri. Koma zomwe anthu odwala matenda osiyanasiyana angachite, chifukwa si aliyense amene angadye zipatso zotsekemera kwambiri - ma supothies a ashuga akhale njira yabwino. Chachikulu chomwe muyenera kukumbukira ndikufunika kusankha zinthu zoyenera zokha osasankha ndi shuga, zomwe zimakhala ndi zipatso zambiri.

Mosasamala mtundu wanji wa matenda ashuga omwe timakhala nawo, ndikofunikira kukumbukira mfundo zingapo zofunika.

Shuga samadyedwa ndikusinthidwa ndi zokometsera kapena zachilengedwe.
Timadya chakudya chamagulu motsatira dongosolo la XE (magawo a mkate), komanso kuchuluka kwa shuga m'magazi potengera dongosolo la GI (glycemic index).
Chakudya chizikhala chopindika komanso nthawi yomweyo.

Kuphatikiza apo, ziyenera kukumbukiridwa kuti kwa mtundu uliwonse wa matenda ashuga, kuchuluka kwa mphamvu zomwe zimalandidwa pazogulitsa ziyenera kufanana ndi momwe zimamwa.

Anthu omwe ali ndi matenda a shuga a mtundu wa I sangathe kuchepetsa kuchuluka kwa mapuloteni, popeza sikuwonjezera kuchuluka kwa shuga m'magazi ndi ma calories ake. Koma omwe ali ndi matenda ashuga amtundu II ayenera kukana kuphatikiza mapuloteni ndi mafuta, makamaka nyama.

Pankhaniyi, masamba opepuka komanso, ophatikiza zipatso kuchokera ku zinthu zomwe zasankhidwa bwino zimapangitsa kuti zakudya ziziphatikizika mosiyanasiyana ndikupereka mavitamini, michere yamafuta ndi fayilo.

Apple
Mphesa
Makangaza
Kiwi
Zambiri
Squash
Avocado
Dzungu
Phwetekere
Belu lokoma ndi tsabola wofiyira
Nkhaka
Mitundu yosiyanasiyana ya kabichi - broccoli, yoyera, kolifulawa
Selari
Sipinachi
Garlic ndi anyezi / wobiriwira
Greens (cilantro, parsley, basil, katsabola)

Musaganize kuti zipatso zonse zololedwa kukhala ndi shuga ziyenera kukhala acidic. Mndandanda wa glycemic pankhaniyi sugwirizana ndi kukoma kwa mwana wosabadwayo.

* Kuphika Malangizo
Kukula kwa chipatso ndikofunikira kwambiri - 1 chipatso sichiyenera kupitirira kukula kwa kanjedza limodzi. Pokhapokha ngati izi zitha kudyeka nthawi. Kupanda kutero, ndibwino kuigawa m'magawo angapo.

Mutha kuchepetsa kutsekemera ndikuchepetsa kuyamwa kwa shuga m'magazi posakaniza zipatso zokoma ndi zipatso kapena masamba. Izi ndizowona makamaka pakupanga smoothies.

Mndandanda womwewo ndiowona kwa odwala matenda ashuga a II, ndikusiyana kokhako kuti mumatha kugula zipatso zambiri zotsekemera, chifukwa pamenepa ambiri amalipira kuchuluka kwa zopatsa mphamvu zomwe amamwa ndi zomwe amamwa.

Komabe, ndibwino kupewa kukokomeza ngati nthochi ndi mavwende, mwa "kupeza" kutsekemera kuchokera ku zipatso zokhala ngati rasipiberi, sitiroberi ndi zipatso.

Monga mukuwonera, mndandanda wazinthu zomwe mungapangire zakumwa zabwino sizochepa. Onjezani tchizi lamafuta ochepa, tchizi chotsika mafuta ochepa komanso zinthu zina zamkaka zotsika kwambiri za calorie ndikupeza njira yabwino yodzapumira msuzi!

Zinthu zonse zomwe zimagwiritsidwa ntchito ziyenera kusungidwa kuti ziwonongeke bwino, kudula mu ma cubes kapena grated (ngati tikulankhula za dzungu).
Timagwiritsa ntchito blender yamanja pokhapokha pobowola zipatso zofewa komanso zowutsa mudyo (tomato, nkhaka, kiwi). Pa china chilichonse, gwiritsani ntchito kuphatikiza kapena chosakanizira ndi mbale.

Chifukwa chake, poyambira, konzekerani chipatso chopepuka ndi masamba a masamba.

Timatsuka ndikudula apulo 1 yaying'ono, kutsuka masamba 100 a sipinachi ndi tsamba 1 laling'ono la udzu winawake.
Timapukuta masamba, kuwadula ndikuyika chilichonse mu mbale yosakanikirana. Menyani mpaka osalala.

Kukoma kudzakhala kofatsa, kwazitsamba ndi wowawasa. Ngati mukufuna, mutha kuwonjezera 1 tsp ya mandimu kapena 100 ml ya kefir wopanda mafuta.

Timatsuka masamba 7-8 a basil wofiirira, asiyeni kukhetsa.
Timatsuka tsabola kuchokera ku mbewu ndi phesi, peel 1 nkhaka.
Timadula chilichonse tiziduswa tating'onoting'ono, timatumiza kwa blender ndikudzaza ndi 1 chikho cha kefir chopanda mafuta.

Ngati mukufuna, onjezerani mchere ku chakumwa ndikuwonjezera ½veke wa adyo - izi zimawonjezera kukoma.

3-4 radara sing'anga imatsukidwa kwathunthu ndi chinkhupule ndikudula mbali.
Onjezerani nkhaka imodzi yoyesedwa, mtundu wa anyezi wobiriwira ndi tchire 2 tating'ono ta broccoli.
Ndikofunika kumwa kabichi wozizira - ikayamba kuzimiririka, mapangidwe ake amakhala ofewa ndipo amasankhidwa bwino.
Timayika chilichonse mu blender, kutsanulira 150 ml ya yogurt yamafuta otsika kapena kefir ndikumenya.

Iwo likukhaladi masika kukoma - yowutsa mudyo komanso chowala.

Scalp 2 sing'anga tomato ndi madzi otentha ndikuchotsa khungu. Ikani icho mu blender monga chonchi.
Thirani ½ tsp wa basil wouma kapena masamba 7 mpaka 8 atsopano.
Onjezani tsabola wa ½ belu ndi tchizi chopanda mafuta cha 100g.
Kukwapula mpaka yosalala.

Tomato pawokha ndiwotsekemera kotero kuti palibe madzi owonjezera omwe amafunikira.

Grate 100 g yatsopano dzungu ndi zofanana zucchini zatsopano, tumizani ku blender. Pamenepo tinayika peyala yapakatikati ndikuyimenya. Ngati mungafune, mutha kuchepetsa tambala ndi madzi, wopanda kefir / yogati kapena mkaka wopanda mafuta ophikira.

Chakumwa chopangidwa kuchokera ku dzungu chatsopano chitha kukhala chothandiza kwambiri, chokhala ndi ulusi wofunikira komanso mavitamini, koma ngati pali zovuta ndi m'mimba thomalo ndikofunikira kuwira ndi madzi ochepa kapena mumabotolo awiri. Kenako smoothie amatha kuchepetsedwa ndi decoction.

Itha kukonzedwa m'mitundu iwiri: yotsimikiza komanso yopepuka.

Zithunzithunzi zitatu zimakhomedwa, zimatsukidwa ndikudulidwa.
Mphukira za Brussels zimatengedwa bwino kwambiri ngati ndikuwuma ndikuchepera, motero zimakhala zofewa komanso zosavuta kumenya - tengani mitu itatu ya kabichi.
Onjezani ¼ gulu la amadyera - cilantro, parsley. Whisk.

Chepetsa zakumwa ndi 200 ml wopanda kefir.

Dzira lowiritsa 1 dzira, kudula m'magawo ndikuwonjezera pakapangidwe kake - radish, Brussels amatumphuka komanso amadyera.
Ngati mungafune, mutha kuphatikiza 1 clove wa adyo kapena nthenga 3-4 za anyezi wobiriwira.
Whisk.

Wophatikizidwa ndi kefir, timapeza smoothie okroshka weniweni.

Muzu wa ginger ginger wodula bwino pa grater wonyezimira - 1 tsp ndikokwanira
Peel 1 wobiriwira apulo, wowaza bwino.
Onjezani 4-5 tbsp. makangaza msuzi.

Ndikofunikira kuti chimametsedwe, osabwezeretsedwa - ichi chili ndi chiwerengero chachikulu kwambiri cha michere ndi zinthu zina.

Kukwapula chilichonse ndipo ngati chakumwa sichili chokwanira, chithirani ndi madzi owiritsa kapena kuwonjezera madzi. Chofunikira kukumbukira ndikuti ndizokhazikika kwambiri.

Pamaso pathu pali vitamini tambala omwe amatha kubwezeretsanso pambuyo pa matenda kapena kukweza m'miyendo yanu, kuchotsa kuzizira.

Koma kodi odwala matenda ashuga amayeneradi kuyiwala za zotsekemera zotsekemera? Ayi! Ndikukwanira kukumbukira kuchuluka kwa masamba ndi zipatso zosapatsa thanzi komanso zokwanira mu tambala.

1 zipatso zakuphwa za kiwi, 1/3 ya peyala wamba m'malo mwa zotsekemera ndi 100 g zukini. Zake zamkati pafupifupi sizimapereka kukoma, ndipo fiber ndi juiciness zimaphatikizanso kutsekemera kwambiri kwa chipatso. Kukwapula chilichonse.

Kusinthasintha kumasinthidwa kumadzi ofunikira kapena chakumwa chilichonse chomwe sichikhala chamafuta wowonjezera mkaka, ndikuchiwonjezera pang'onopang'ono kuti musamachepetse kwambiri.

Osadandaula ndi zosakaniza zachilendo: ngakhale ayisikilimu a vegan amapangidwa kuchokera kuphatikiza uku, osanenapo za smoothies!

Finyani madziwo pa lalanje 1 - likhale 100 - 150 ml.
Avo mapeyala oyipsa (chipatsocho chiyenera kukhala chofewa) chodulidwa muzidutswa zazikulu ndikutumizidwa kwa blender.
Thirani madzi onse ndikutsanulira 1-2 tsp. cocoa.

Whisk pamodzi mpaka kwathunthu ndi kukoma kwa kutsekemera. Ngati mungafune, mutha kuwonjezera pang'ono pang'ono.

Ngati chakumwa chikonzedwa mu nthawi yotentha, onjezani ma cubes a ayezi awiri ndi whisk kachiwiri.

Chifukwa cha sinamoni mu kapangidwe kake, makomedwewo amapezeka ndendende ngati pie wodziwika bwino.

Timaphika maapulo 1 okha mu uvuni kapena ma microwave osanunkhira bwino ndi batala, khungu limayamba kuphulika, motero lakonzeka. Chotsani, chotsani pakati ndi mbewu ndikutumiza apulo ku blender.
Thirani sinamoni pa nsonga ya mpeni ndi kutsanulira 200 ml ya mafuta ochepa otsika mkaka wophika. Kukwapula chilichonse.

Ngati mukufuna, onjezani ayezi. Pankhaniyi, ndibwino kudula gawo la mkaka wowawasa kuti musafafanize kununkhira kwa apulosi-sinamoni.

Chinsinsi chomwechi chingapangidwe ndi zipatso zatsopano. Ingolipukuta ndi kupera monga mwa masiku onse.

Timachotsa phesi ndi kufesa zipatso zazikulu za tsabola wofiira kapena wachikasu. Timadula ma cubes.
Komanso peulani ndikudula 1 apulo wobiriwira wobiriwira ndi 1 kiwi. Kukwapula mpaka yosalala.
Onjezani ma cubes a ayezi 3-4 ku smoothie ndikubwereza njirayi.

Zakumwa zodabwitsa za chilimwe zakonzeka! Zabwino!

Ponena zakuphatikiza konse ndi zipatso zokoma monga raspberries, sitiroberi ndi ma cherries, anthu omwe ali ndi mtundu wa shuga I amalangizidwa kuti akafunsire kwa dokotala wawo.

Kupatula apo, monga mukuwonera, pali zosankha zambiri zopanga ma smoothies a odwala matenda ashuga ndipo onsewa ndi okoma kwambiri komanso athanzi. Yesani, yesani ndikukhala athanzi!

Kulembetsa ku Portal "Wophika Wanu"

Pazinthu zatsopano (zolemba, zolemba, zamtundu waulere), onetsani dzina loyamba ndi imelo

5 ma suti okuthandizani kuti muchepetse shuga

Madzi okoma achilengedwe awa ndi osiyana mkulu antioxidants, yomwe imakulolani kuti mumenyane ndi zopitilira muyeso ndikuwongolera shuga (glucose).

½ chikho cha mafuta ochepa (100 g)
Supuni 4 zofewa tofu (48 g)
2 malalanje
1 supuni supuni ya ginger wodula bwino (10 g)

Finyani msuziwo malalanje awiri, ndikuwathira mu blender, limodzi ndi ma buliberries, tofu ndi ginger.
Menyani mpaka mutapeza misa yochulukirapo.
Imwani m'mawa.

Ma antioxidants ndi ma enzyme opukusa amachititsa kuti mcherewu ukhale wopindulitsa kukondoweza kwa kagayidwe ndi kapamba.

Kudya kwake pafupipafupi kumachepetsa shuga m'magazi ambiri, kuphatikiza apo, kumathandizira njira zochotsera matenda.

½ chikho cha mazira oundana (100 g)
2 magawo a chinanazi
Supuni zitatu za yogati (60 g)
½ madzi chikho (100 ml)

Ikani zosakaniza zonse mu blender ndikumenya mpaka chakumwa chosalala chikapezeka.
Imwani pamimba yopanda kanthu kapena ngati chakudya cham'mawa.

Chifukwa chokhala ndi potaziyamu yambiri, beta-carotene ndi fiber, chakumwa chokoma ichi chimalimbikitsidwa makamaka kwa anthu omwe akudwala matenda oopsa komanso shuga m'magazi.

2 makapu sipinachi (60 g)
2 mapesi a udzu winawake
kaloti 1 pc
apulosi wobiriwira 1 pc
nkhaka 1 pc
½ madzi chikho (100 ml)

Muzimutsuka ndikudula zosakaniza zonse kuti zikhale zosavuta kusakaniza.
Ngati muli ndi juicer, finyani msuzi wake mu kaloti, maapulo, ndi nkhaka.
Ikani chilichonse mu blender ndikumenya mpaka chakumwa chosalala chikapezeka.
Imwani pamimba yopanda kanthu katatu pa sabata.

Chomwa ichi sichilawa monga zabwino, koma mwa zomwe ali nacho, ndichimodzi mwazida zabwino kwambiri zothanirana ndi matenda ashuga komanso shuga wambiri.

6 zitsamba zamadzi zamadzi
1 gulu la parsley
2 tomato
Maapulo awiri obiriwira
½ madzi chikho (100 ml)

Sambani zosakaniza bwino, kudula maapulowo ndikuchotsa mbewu.
Ikani chilichonse mu blender ndikumenya mwachangu.
Imwani zakumwa zomwe zimayamba pang'onopang'ono, makamaka pamimba yopanda kanthu.

Chipatso chokoma ichi ndi zakumwa zamasamba Imatsitsa shuga, kuletsa kukula kwa matenda ashuga.

Kugwiritsa ntchito kwake pafupipafupi kumathandizira kuyeretsa thupi, kumachepetsa kutupa ndikuthandizira kuyambitsa kagayidwe kuti muchepetse kulemera mosavuta.

2 nthochi
Maapulo awiri obiriwira
5 kiwi
2 makapu ofiira kabichi (60 g)
½ lita imodzi yamadzi

Sulutsani nthochi ndikudula maapulo obiriwira bwino.
Chotsani peel mu kiwi ndikuyiyika mu blender, pamodzi ndi zosakaniza pamwambapa.
Onjezani kabichi wosambitsidwa ndi theka la lita.
Amenyani zosakaniza zonse kwa mphindi zingapo kapena mpaka atasakaniza bwino.
Imwani kapu imodzi kapenanso awiri a madzi patsiku.

Yesani kupanga zina zamadzimadzi izi ndipo mudzadziwone nokha momwe aliri athanzi.

Komabe, kumbukirani kuti ma smoothieswa amangopitilira chithandizo chachikulu komanso sitingalowe m'malo mwa mankhwala omwe amaletsa magazi.

Mu shuga mellitus, zinthu zambiri zimakhalabe zopitilira maloto, chifukwa kudziwa kumeneku kumafunikira kuwongolera zakudya komanso kuchuluka kwa chakudya chambiri m'thupi. Zomwezi zimagwiranso ntchito kwa zakumwa, chifukwa zambiri zomwe zimagulitsidwa m'mashopu ndi m'masamba nthawi zambiri zimakhala ndi zinthu zambiri zomwe zimapangitsa kuti matendawa azitha. Koma ichi sichiri chifukwa chosinthira kumadzi. Takupangirani kusankha zakumwa 11 zomwe zitha kuthetsa ludzu, kutsitsimutsa ndikuwonjezera mphamvu, pomwe sikukuwononga shuga.

Izi sizongolimbikitsa kukumbukira zakumwa, komanso mphamvu zodabwitsa zomwe zingakuthandizeni kubwezeretsa mphamvu pambuyo poti mwasewera kapena mutatanganidwa. Tumizani kapu yamkaka (mafuta okula mpaka 1%), supuni zitatu za ufa wa koko

Zakumwa zam'masitolo zoterezi zimakhala ndi pafupifupi 38 g zama chakudya, motero, ndizosavomerezeka kwa matenda ashuga. Kupanga zakumwa zoterezi kunyumba, kukukuta zipatso zomwe mumakonda kapena zipatso, kutsanulira musanadye tiyi wobiriwira kapena tiyi wakuda ndikulole kuti amwe mphindi 20. Kenako ikanitsani chilichonse, yikani shuga wogwirizira ndikutumiza chakumwa mufiriji kuti kuziziritsa.

Zachidziwikire, ndikwabwino kudya lalanje yonse, chifukwa imakhala ndi ulusi wazakudya zomwe zimathandizira matumbo komanso metabolism wamba. Koma ngati mukufunadi, mutha kuperekanso lalanje watsopano. Koma kumbukirani kuti simumatha kumwa madzi abwino, koma kuchepetsedwa ndi madzi pa 50, makamaka 60%.

Zakumwa zotsekemera, zonunkhira izi sizingakonde, koma mtundu wake wapamwamba uli ndi 33 g wamafuta. Chifukwa chake, ndibwino kuphika kunyumba. Tengani supuni ya tiyi wakuda, kutsanulira kapu yamkaka ya amondi yopanda mafuta, ndikuwonjezera chidutswa cha sinamoni ndi tsabola wakuda.

Chakumwa chachikhalidwe chamakolo chopanda chakudya chingathe kukonzedwa mosavuta kunyumba. Thirani msuzi wa mandimu awiri mu lita imodzi ya madzi ofunda, onjezerani zotsekemera ndi ayezi kuti mulawe.

Chokoleti chotentha chapamwamba chimakhala ndi mlingo wosavomerezeka wamagulu azakudya - 60 g, komanso wopanga tokha wosinthika wokhala ndi matenda ashuga - 23 chabe. Nthawi zina, mumatha kuchita nawo chikondwerero chaching'ono. Sakanizani kapu ya mkaka wokhala ndi skim ndi magawo awiri a 70% chokoleti chakuda, supuni ya vanila ndi sinamoni, ndikuwiritsa chilichonse pamoto wochepa.

Cider wowotcha wowotcha kuchokera m'matumba amakhala ndi zopatsa 26 pa chikho chimodzi, koma zopanga tokha - osachepera theka. Chifukwa chake, kuti musangalale ndi chakumwa, madzi otentha achilengedwe apulosi, ataphatikizidwa 40% ndi madzi, onjezani sinamoni, wokoma pang'ono ndikukhala ndi kusangalala.

Gawo limodzi mwa akatswiri opanga magetsi nthawi zonse amakhala ndi muyeso wa tiyi kapena khofi, womwe umatha kudumpha kukakamizidwa komanso kuwonjezeka kwa kugunda kwa mtima. Koma ngati mukufunabe kuti mudzamwe zakumwa zozilipitsa, "sankhani yomwe ilibe zopatsa mphamvu, ndipo caffeine mmenemo sioposa 400 mg.

Izi zitha kugulidwa kulikonse, komabe, pachiwopsezo chowonjezeka kwambiri cha shuga m'magazi. Pofuna kukulitsa vutolo, konzekerani bwino kunyumba. Pogaya mabulosi am'madzi, sitiroberi ndi nthochi mu blender, onjezani ayezi ndikudzichitira nokha chakumwa chabwino.

Ale imodzi yotulutsa imakhala ndi 60 g yamafuta, koma mulibe ma homemade konse. Thirani mu kapu ya seltzer madzi supuni ya ginger wodula bwino, wokoma kulawa ndi kumwa kuti mukhale ndi thanzi komanso kusangalala.

Chakumwa cha chokoleti ndi khofi chimawerengedwa kuti ndi amodzi mwa alendo odziwika kwambiri pakati pa alendo. Koma ili ndi zopatsa mphamvu zopitilira 300 ndi zopitilira 40 g yamafuta, chifukwa chake shuga sichabwino koposa. Paphwando lokhala ndi zakudya ndizovomerezeka. Sakanizani kapu ya khofi watsopano mwatsopano ndi supuni ya ufa wa cocoa, supuni ziwiri za mkaka wopanda mkaka ndikuwonjezera shuga wamba.

Zakumwa 11 zathanzi za odwala matenda ashuga, 5.0 mwa 5 zochokera pamiyeso itatu

Zakumwa zakumwa za shuga ziyenera kukhala zachilengedwe momwe mungathere, chifukwa chake ngati simukudziwa zomwe zili, ndiye kuti ndibwino osamwa.

Zakumwa zazikuluzikulu za matenda ashuga ndi tiyi, khofi wachilengedwe komanso ma smoothie. Mafuta ochepa komanso chakudya chamagulu akumwa, ndibwino. Chifukwa chake, muyenera kuchepetsa kugwiritsa ntchito timadziti, makamaka shuga, komanso zakumwa za shuga.

Payokha, muyenera kulabadira zakumwa zoledzeretsa. Anthu odwala matenda ashuga amakhala bwino. Koma ngati simungathe kuchita izi, kutsatira malangizo omveka bwino a zakumwa zoledzeretsa (mupeza malangizo mu gawoli), ndipo osatero osapitirira zomwe zanenedwazo.

Zipatso (zipatso): zabwino kapena zoyipa kwa odwala matenda ashuga chifukwa zimakhala ndi shuga

Ndinaganiza zolemba zipatso smoothieschifukwa owerenga ambiri a blog yathu, ndikutsimikiza, amakayikirabe zabwino zawo, poganizira ... ayi - molakwika poganiza kuti ma suti (ma cocktails), ngakhale zikuphatikiza amadyerakoma muli ndi zipatso, muli zambiri shuga... zomwe, motsatira, ndizovulaza mu shuga.

Mawu oti "shuga"Zimayambitsa chisokonezo. Ayi.

Ndikuganiza kuti anthu ambiri amadziwa kuti zipatso ndi zipatso - zopatsa thanzi komanso zachilengedwe, yokhala ndi mavitamini, michere, ma antioxidants ndi fiber (fiber). Pomwe kukonzedwa Zakudya zokhala ndi shuga wowonjezera zilibe ntchito ndipo zimawononga thanzi lathu.

Pafupifupi maphunziro onse azaumoyo ofalitsidwa akuwonetsa kuti milandu ya matenda ashuga pansipa m'malo ambiri okhala ndi zipatso komanso masamba (amadyera) ambiri .

Kutsimikiziridwa shuga mu zipatso osayambitsa kapena kuonjezera ngozi ya matenda ashuga.

Ayi, sichoncho. Kafukufuku akuwonetsa kuchuluka kwa zipatso ndi ndiwo zamasamba monga njira yoteteza ku kunenepa kwambiri, matenda ashuga ndi matenda osachiritsika.

Chifukwa chiyani ambiri amaganiza kuti kugwedezeka kwa zipatso kukhala vuto kwa odwala matenda ashuga?

Ngakhale masiku ano, kutsutsa kwakukulu kwa madokotala ambiri, komanso akatswiri ambiri azakudya, ndikuti ma smoothies ophatikiza zipatso, omwe amaphatikizapo zipatso ndi zipatso, sayenera anthu odwala matenda ashuga chifukwa cha shuga komanso zakudya zopatsa mphamvu zambiri. Amakhulupirira kuti zakudya za shuga zimayenera kukhala ndi shuga wochepa kuti magazi a shuga akhazikike.

Inde, odwala matenda ashuga ayenera kupewa shuga. Popanda kusintha zakudya, zimakhala zovuta kuthana ndi matenda ashuga, kukhumudwa komanso zovuta zimayamba.

Ambiri, onse odwala matenda ashuga achikulire komanso makolo a achinyamata odwala matenda ashuga, ali ndi nkhawa kuti, malinga ndi madotolo ndi akatswiri azakudya, zipatso ndi zipatso zimakhala ndi chidziwitso chachikulu cha glycemic.

Koma mkulu wa glycemic index (GI) zachilengedwe zogulitsa kwathunthu sizitipatsa chifukwa kuwachotsa kapena kuwachepetsa pakudya kwa odwala matenda ashuga!

Ndipo izi ndi zoperewera zochepaotsika mu CHIKWANGWANI, chimanga chokonzedwa, maswiti, etc. ziyenera kupewedwa muzakudya osati odwala matenda ashuga okha, komanso anthu athanzi. Zinthu ngati izi zimangowonjezera shuga wamagazi, komanso zimavulaza thanzi lathu.

Inde, zilibe kanthu ngati chipatso, kola kapena keke. Shuga omwe amapezeka mkati mwake ali ndi magawo awiri: fructose ndi shuga. Kapangidwe ka mamolekyu ndi mamolekyulu a shuga ndi ofanana, ngakhale atachokera kuti.

Simungaganize kuti popeza shuga amapezeka chimodzimodzi mu zipatso ndi makeke, iwo mosinthika.

Pafupifupi theka la shuga mumtengo wogwedezeka shugandiye michere yofunikakuti maselo amafunika kutulutsa mphamvu, kusamalira kukula ndi Zaumoyo. Ndipo kwa odwala matenda ashuga ochepa, izi ndizofunikira kwambiri!

Kuphatikiza apo, zipatso ndi zipatso zimakhala ndi fiber yambiri, zomwe zimachepetsa kugaya kwa shuga m'thupi, ndiye osalandira kupsinjika kwamisempha kwa insulin, ndipo yotsatira ndi dontho lomwe limapangitsa, mwachitsanzo, maswiti. Zikutanthauzanso kuti mukamadya zipatso, thupi limakhala ndi nthawi yambiri yogwiritsira ntchito shuga ngati mafuta musanasunge monga mafuta.

Ngakhale zipatso zouma zimakhala ndi michere ndi michere yonse. Koma sindikuyankhula za zipatso zouma, zomwe shuga amawonjezedwa! Ndikulankhula za zachilengedwe, zouma zouma zouma, zomwe zimathandizanso kwa odwala matenda ashuga.

Ndikhulupilira kuti nkhawa yokhudza zipatso za kugwedezeka kwa zipatso imayenera kukhala yogwirizana ndi kuwonjezera kwa:

wokhazikika, wotchedwa "waulere" shuga kapena woyengedwa
zotsekemera zopangira zinthu, zotsekemera, ndi zinthu zomwe zili nazo

Zakoma zotsekemera, zotsekemera, zomwe timagwiritsa ntchito mosavuta m'moyo watsiku ndi tsiku ndikuwonjezera tikaphika kuyambira, poganiza kuti ndi athanzi kuposa shuga wokhazikika, sizipindulira thanzi lathunthu, kapena odwala matumbo omwe akudwala ayi matenda a shuga.

Shuga mu zipatso ndi shuga wowonjezera, zilibe kanthu mu chakudya chokonzedwa kapena ngati gawo logwedeza zipatso - Mitundu yosiyanasiyana ya shuga. Amachita mosiyanasiyana ndipo amachita mosiyana matupi athu ...

1/2 chikho sitiroberi - 3.5 magalamu a shuga.
1/2 chikho sitiroberi ice cream - 15 magalamu.

Masamba obiriwira amakhala ndi mavitamini ambiri ambiri. Koma ayisikilimu - ayi.

zogulitsa zonse ndipo zimakhala ndi fiber, zomwe zimachepetsa kuyamwa kwa shuga mthupi
ilinso ndi mavitamini, michere, ndi ma antioxidants omwe amachepetsa zovuta zoyipa zomwe zingakhale ndi shuga mu zipatso
ndi chakudya, koma cola, makeke, ma waffles ndi ma cookie - ayi

Masiku ano, ambiri, makamaka aku North America, samadya zipatso zokwanira. Chifukwa cha kuyesa kuchepetsa kuchuluka kwa shuga!

Palibe umboni wa sayansi kuti fructose mu zipatso ndi chiwopsezo ku thanzi la munthu, makamaka kunenepa kwambiri kapena matenda ashuga.

Malangizo okhalitsa a zipatso ndi ndiwo zamasamba tsiku ndi tsiku amalimbikitsa osachepera ma servings asanu patsiku , ndi kuposama seva asanu patsiku limalumikizidwa ndi chiopsezo chochepa cha kunenepa kwambiri komanso matenda a shuga.

Chifukwa chake, tiyeni timvetsetse zomwe zili zovulaza kwa odwala matenda ashuga kuphatikizidwa kwa zipatso zotsekemera (ma cocktails).

Yankho lake ndi losavuta - zimakhala ndi zosakaniza zopanda thanzi!

Zosakaniza Zopanda Thanzi:

zipatso zamasamba zipatso
mkaka wowonekera
shopu mkaka wa nati
mkaka wa soya
madzi apampopi
ayisikilimu
mankhwala a chokoleti ndi ma ufa osiyanasiyana
zipatso zouma
shuga ngati wokoma, etc.

Zosakaniza wathanzi:

mwatsopano wafinya madzi kunyumba
mkaka waiwisi wopanda
madzi abwino, osasankhidwa kapena kasupe
zakumwa zoziziritsa kukhosi
zipatso ndi masamba okhathamira atsopano ndi achisanu
zachilengedwe (organic) zouma zipatso
onse amadyera popanda kupatula
zakudya zapamwamba (cocoa, poppy, aloe, zipatso za goji, spirulina, turmeric (turmeric), etc.)
zitsamba ndi zonunkhira (turmeric (turmeric), sinamoni, ginger, nutmeg, timbewu, ndi zina).
uchi ndi / kapena uchi wachamoyo
stevia
mbewu za cannabis (hemp nthanga), mbewu za chia (chia), filakisi ndi mafuta a linseed
mchere wamchere, mchere wapinki wa Himalayan

Monga mukuwonera, pali zinthu zambiri zothandiza komanso zotsika mtengo popanga zipatso, koma wathanzi! ndi matenda ashuga. Mukazindikira zitsamba za ma smoothies, mutha kuyesa ndikupeza zomwe mumakonda.

Smoothies yazipatso (smoothies) - chakudya mugalasi, mug kapena mbale.

Ngati ma smoothie anu (malo omwera paphaka) akuphatikiza zakudya zabwino monga zitsamba, masamba, zipatso ndi zipatso, mtedza wabwino ndi mbewu - izi ndizofanana chakudya chokhazikikakoma osakanikirana. Zomwe zimatengedwa mosavuta ndi wodwala wodwala matenda ashuga omwe ali ndi matumbo chifukwa cha phytonutrient zomwe zimakhala ndi ulusi wa masamba, zipatso ndi ndiwo zamasamba momwe tambala amapangira. Kumwa zipatso tsiku ndi tsiku kumabwezeretsanso thupi la odwala matenda ashuga ndi mavitamini ndi michere osowa tsiku lililonse.

Ziphuphu (zipatso), zomwe zimaphatikizapo zipatso, zipatso, zitsamba, zomwe zimakhala ndi mavitamini, michere, antioxidants ndi CHIKWANGWANI chilichonse! Ndipo chifukwa osapanga ngozi zowonjezera zaumoyo chifukwa cha zovuta zachilengedwe zomwe zili m'zipatso.

Zipatso zatsopano zosaphika, masamba ndi amadyera ndizabwino kwambiri chakudya komanso mankhwala kwa tonsefe.

Zipatso za zipatso (smoothies) ndizothandiza kwa odwala matenda ashuga nthawi iliyonse! Ndipo, mosakayikira, zabwino za cocktails pakudya kwa odwala matenda ashuga ndizambiri!

Samalani mukamagula ma smoothies m'misika, m'malesitilanti. Phunzirani mosamala mndandanda wazakudya zawo.

Chitsanzo cha moyo ...

Nthawi ina, monga banja, tikuyenda ku Toronto, tidapita ku cafe, kudzera njira yodziwika bwino mumzinda. Ndipo tidasankha kuyitanitsa aliyense kuti ayende bwino. Mu cafe yomwe, pamakoma, ndi pamenyu panali zodabwitsa zotsatsa za "chilengedwe" chotere, chomwe chili ndi zipatso, zitsamba, ndi zina zambiri. Koma nditafunsa wogulitsa mtundu wanji wa zipatso zomwe amaika mu tchuthi - yozizira kapena yaiwisi, nkhope yake inali, kuyiyika pang'ono pang'onopang'ono, ndikuwonjezereka, ndipo adayankha kuti ma cocktails awo amapangidwa kwathunthu ndi ufa, madzi ... ndi SUGAR yoyera wamba.

Chabwino ndikutsatsa ndikugulitsa zakudya "zabwino" zokhala ndi zosapatsa thanzi ....

Musaope kudya zipatso zimagwedezeka! Ingosamala ndi kusankha kwanu maphikidwe ndi zosakaniza.

Ndipo tsatirani maphikidwe athu atsopano ndi othandiza omwe tidzabwezeretsanso blog.

Zonse zokoma ndi thanzi zipatso!

M. Akhmanov "Matenda a shuga muukalamba". St. Petersburg, Nevsky Prospekt, 2000-2003
Vecherskaya, Irina 100 maphikidwe a shuga. Chokoma, chathanzi, choona, kuchiritsa / Irina Vecherskaya. - M: "Tsentrpoligraf Publishing House", 2013. - 160 p.
Oppel, V. A. Maphunziro pa Opaleshoni Yamankhwala ndi Clinical Endocrinology. Buku lachiwiri: monograph. / V.A. Tsutsa. - Moscow: SINTEG, 2014 .-- 296 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Maphikidwe a Smoothie osavuta shuga (shuga insipidus)

Matenda osavuta a shuga (matenda a shuga insipidus) ndimatenda a metabolic mthupi la munthu, ofotokozedwa pokodza kwambiri komanso pafupipafupi, koma kuchuluka kwa shuga mkodzo ndi kwabwinobwino.

200 magalamu a zamkati wa kabichi waku China (amathanso kuwadula, koma ndibwino kudumphira kawiri kudzera chopukusira nyama
Mphepo zingapo za chimanga
2 odulidwa mtedza
100 - 150 magalamu a currant yakuda
Ice kuti mulawe

Yalangizidwa ndi: Mlingo 2 patsiku - m'mawa komanso madzulo - ndikayamba matenda a shuga.

1/2 chikho lingonberry
1/2 chikho cha buliberries
1/4 ya apulo imodzi yaying'ono yobiriwira kapena yachikasu
Ice

Yalangizidwa ndi: mpaka zikondwerero 4 patsiku kwa nthawi yayitali.

Galasi yamatcheri
Kaloti ang'onoang'ono
Supuni 1 ya uchi
Ice

Yalangizidwa ndi: 1 - 2 Mlingo patsiku.

200 magalamu a masamba oyera abichi
1 - 1.5 kakulidwe kakang'ono ka beets
Madzi ena amaminolo okhala ndi mpweya
Ice

Yalangizidwa ndi: Mlingo 2 mpaka 3 pa tsiku.

1/3 chikho buliberries
1 karoti wamkulu
Mutha kuwonjezera 10 - 15 magalamu a masamba odulidwa a dandelion ndi muyeso womwewo wa mivi ya anyezi wobiriwira (kuwaza ndi mandimu)
Ice

Yalangizidwa ndi: Mlingo wa 2 - 3 patsiku musanadye kapena theka la ola mutatha kudya.

Galasi lamabulosi
5 - 6 mphesa zazikulu
Supuni 1 ya uchi
Ice

Yalangizidwa ndi: mpaka 4 mapwando patsiku.

Madzi kagayidwe mu thupi ayenera kukhala oganiza bwino.

Maphikidwe a Smoothies a shuga mellitus

Matenda a shuga - matenda opangitsa kuti thupi liwonongeke chifukwa cha kusokonezeka kwa kagayidwe kazakudya, maselo samatenga chakudya chamafuta kuchokera mu chakudya chifukwa chophwanya ntchito ya kapamba.

Chifukwa cha kuperewera kwa mphamvu ya insulini ya mahormoni ndi gland iyi, zakudya zamagulu, zomwe zimapangidwa mu mawonekedwe osavuta a shuga - glucose, samatengedwa ndikuwunjikana mumagazi ambiri.

250 magalamu a kolifulawa kapena kabichi
Ma 2 adyo a adyo
50 - 70 magalamu akanadulidwa sipinachi
50 - 100 magalamu a udzu winawake
1/1 chikho mchere wa mchere kapena madzi a sauerkraut

Yalangizidwa ndi: 1 phwando m'mawa uliwonse.

200 magalamu a kolifulawa
1 beetroot wofiira
Masamba angapo a sitiroberi (kapena rasipiberi, mabulosi akuda, lingonberry, viburnum)
Ice

Yalangizidwa ndi: mpaka 4 mapwando patsiku.

200 - 250 magalamu a udzu winawake
1/3 chikho cha phulusa
1/3 chikho lingonberry
Angapo ananyamuka m'chiuno
Ice

Yalangizidwa ndi: mpaka 4 mapwando patsiku.

1 - 2 mapeyala
1/2 chikho kucha zipatso za chimanga
1/3 chikho cha makangaza * (cholimbidwa bwino ndi khangaza)
Ice

Yalangizidwa ndi: Zakudya ziwiri patsiku - m'mawa mutatha kadzutsa komanso musanadye chakudya chamadzulo.Mukamamwa pafupipafupi, tambala amatithandiza kukhala ndi shuga.

150-200 magalamu a chivwende
150 - 200 magalamu a nthochi
150 - 200 magalamu a sitiroberi kapena sitiroberi
Ice

Yalangizidwa ndi: mpaka madyerero 8 patsiku.

70 - 100 magalamu a nyemba zosanidwa
150 - 200 magalamu a zamkati chivwende
Nkhaka 1 yayikulu-ing'ono (peel, ngati yowawa, chotsani)
1/3 radish
Ice

Yalangizidwa ndi: 1 - 3 Mlingo patsiku.

2 mpaka 3 maapulo
1/2 chikho mabulosi
15 magalamu a katsabola wobiriwira wobiriwira kapena magalamu 5 a nthanga zouma zouma
100 - 150 magalamu a katsitsumzukwa
Ice

Yalangizidwa ndi: 3 zakudya tsiku theka la ola musanadye kapena ola limodzi mutatha.

Chotupa chachikulu cha mbatata (sambani bwino ndikudula m'matumba osapindika!)
1 acorn (zipatso za thundu ziyenera kusomedwa pansi ndi kupukusira nyama)
100 - 150 magalamu a chivwende
Supuni 1 ya uchi

Yalangizidwa ndi: 1 phwando m'mawa uliwonse. Maphunzirowa ndi masiku 10. Pambuyo pakupuma kwa sabata, mubwereze maphunzirowo. Ndi kuvomerezeka kwa miyezi ingapo, kusintha kumeneku kudzadziwika kwambiri. M'chilimwe, mavwende amatha kusintha zipatso ndi zipatso - sitiroberi, sitiroberi, rasipiberi.

2/3 chikho buliberries
2/3 chikho cha sitiroberi kapena sitiroberi zamtchire
50 magalamu a udzu wokhotakhota
Masamba 2 ophwanyika a plantain
Mutha kuwonjezera 1/3 supuni ya tiyi wa nthomba youma
Ice kuti mulawe

Yalangizidwa ndi: mpaka madyerero atatu patsiku.

Chinsinsi 11:

Pukuta gawo loyera (ndi mizu) la chomera chimodzi cha leek
2/3 chikho cha mabulosi
Supuni 1 ya uchi
50 ml ya vinyo wofiira (ngati palibe zotsutsana)
Ice

Yalangizidwa ndi: Mlingo umodzi patsiku musanagone.

Maphikidwe a Smoothie amayenera chidwi ndi anthu omwe ali ndi vuto la matenda ashuga.

Zipatso ndi masamba ovomerezeka a matenda a shuga a Type I

Apple
Mphesa
Makangaza
Kiwi
Zambiri
Squash
Avocado
Dzungu
Phwetekere
Belu lokoma ndi tsabola wofiyira
Nkhaka
Mitundu yosiyanasiyana ya kabichi - broccoli, yoyera, kolifulawa
Selari
Sipinachi
Garlic ndi anyezi / wobiriwira
Greens (cilantro, parsley, basil, katsabola)

Musaganize kuti zipatso zonse zololedwa kukhala ndi shuga ziyenera kukhala acidic. Mndandanda wa glycemic pankhaniyi sugwirizana ndi kukoma kwa mwana wosabadwayo.

Mutha kuchepetsa kutsekemera ndikuchepetsa kuyamwa kwa shuga m'magazi posakaniza zipatso zokoma ndi zipatso kapena masamba. Izi ndizowona makamaka pakupanga smoothies.

Komabe, ndibwino kupewa kukokomeza ngati nthochi ndi mavwende, mwa "kupeza" kutsekemera kuchokera ku zipatso zokhala ngati rasipiberi, sitiroberi ndi zipatso.

Malangizo Ophika

Zinthu zonse zomwe zimagwiritsidwa ntchito ziyenera kusungidwa kuti ziwonongeke bwino, kudula mu ma cubes kapena grated (ngati tikulankhula za dzungu).
Timagwiritsa ntchito blender yamanja pokhapokha pobowola zipatso zofewa komanso zowutsa mudyo (tomato, nkhaka, kiwi). Pa china chilichonse, gwiritsani ntchito kuphatikiza kapena chosakanizira ndi mbale.

ku nkhani zake ↑

Apple, udzu winawake ndi sipinachi

Chifukwa chake, poyambira, konzekerani chipatso chopepuka ndi masamba a masamba.

Timatsuka ndikudula apulo 1 yaying'ono, kutsuka masamba 100 a sipinachi ndi tsamba 1 laling'ono la udzu winawake.
Timapukuta masamba, kuwadula ndikuyika chilichonse mu mbale yosakanikirana. Menyani mpaka osalala.

Kukoma kudzakhala kofatsa, kwazitsamba ndi wowawasa. Ngati mukufuna, mutha kuwonjezera 1 tsp ya mandimu kapena 100 ml ya kefir wopanda mafuta.

Kefir Smoothie

Timatsuka masamba 7-8 a basil wofiirira, asiyeni kukhetsa.
Timatsuka tsabola kuchokera ku mbewu ndi phesi, peel 1 nkhaka.
Timadula chilichonse tiziduswa tating'onoting'ono, timatumiza kwa blender ndikudzaza ndi 1 chikho cha kefir chopanda mafuta.

Ngati mukufuna, onjezerani mchere ku chakumwa ndikuwonjezera ½veke wa adyo - izi zimawonjezera kukoma.

Pezani smoothie ndi broccoli ndi anyezi wobiriwira

3-4 radara sing'anga imatsukidwa kwathunthu ndi chinkhupule ndikudula mbali.
Onjezerani nkhaka imodzi yoyesedwa, mtundu wa anyezi wobiriwira ndi tchire 2 tating'ono ta broccoli.
Ndikofunika kumwa kabichi wozizira - ikayamba kuzimiririka, mapangidwe ake amakhala ofewa ndipo amasankhidwa bwino.
Timayika chilichonse mu blender, kutsanulira 150 ml ya yogurt yamafuta otsika kapena kefir ndikumenya.

Iwo likukhaladi masika kukoma - yowutsa mudyo komanso chowala.

Chakumwa cha curd

Scalp 2 sing'anga tomato ndi madzi otentha ndikuchotsa khungu. Ikani icho mu blender monga chonchi.
Thirani ½ tsp wa basil wouma kapena masamba 7 mpaka 8 atsopano.
Onjezani tsabola wa ½ belu ndi tchizi chopanda mafuta cha 100g.
Kukwapula mpaka yosalala.

Tomato pawokha ndiwotsekemera kotero kuti palibe madzi owonjezera omwe amafunikira.

Dzungu smoothie

Zithunzi ndi Brussels zimamera

Itha kukonzedwa m'mitundu iwiri: yotsimikiza komanso yopepuka.

Zithunzithunzi zitatu zimakhomedwa, zimatsukidwa ndikudulidwa.
Mphukira za Brussels zimatengedwa bwino kwambiri ngati ndikuwuma ndikuchepera, motero zimakhala zofewa komanso zosavuta kumenya - tengani mitu itatu ya kabichi.
Onjezani ¼ gulu la amadyera - cilantro, parsley. Whisk.

Chepetsa zakumwa ndi 200 ml wopanda kefir.

Dzira lowiritsa 1 dzira, kudula m'magawo ndikuwonjezera pakapangidwe kake - radish, Brussels amatumphuka komanso amadyera.
Ngati mungafune, mutha kuphatikiza 1 clove wa adyo kapena nthenga 3-4 za anyezi wobiriwira.
Whisk.

Wophatikizidwa ndi kefir, timapeza smoothie okroshka weniweni.

Ginger Smoothie

Muzu wa ginger ginger wodula bwino pa grater wonyezimira - 1 tsp ndikokwanira
Peel 1 wobiriwira apulo, wowaza bwino.
Onjezani 4-5 tbsp. makangaza msuzi.

Ndikofunikira kuti chimametsedwe, osabwezeretsedwa - ichi chili ndi chiwerengero chachikulu kwambiri cha michere ndi zinthu zina.

Kukwapula chilichonse ndipo ngati chakumwa sichili chokwanira, chithirani ndi madzi owiritsa kapena kuwonjezera madzi. Chofunikira kukumbukira ndikuti ndizokhazikika kwambiri.

Pamaso pathu pali vitamini tambala omwe amatha kubwezeretsanso pambuyo pa matenda kapena kukweza m'miyendo yanu, kuchotsa kuzizira.

Kiwi ndi Grapefruit Smoothies

Koma kodi odwala matenda ashuga amayeneradi kuyiwala za zotsekemera zotsekemera? Ayi! Ndikukwanira kukumbukira kuchuluka kwa masamba ndi zipatso zosapatsa thanzi komanso zokwanira mu tambala.

1 zipatso zakuphwa za kiwi, 1/3 ya peyala wamba m'malo mwa zotsekemera ndi 100 g zukini. Zake zamkati pafupifupi sizimapereka kukoma, ndipo fiber ndi juiciness zimaphatikizanso kutsekemera kwambiri kwa chipatso. Kukwapula chilichonse.

Kusinthasintha kumasinthidwa kumadzi ofunikira kapena chakumwa chilichonse chomwe sichikhala chamafuta wowonjezera mkaka, ndikuchiwonjezera pang'onopang'ono kuti musamachepetse kwambiri.

Chocolate smoothie opangidwa kuchokera ku lalanje ndi avocado

Osadandaula ndi zosakaniza zachilendo: ngakhale ayisikilimu a vegan amapangidwa kuchokera kuphatikiza uku, osanenapo za smoothies!

Finyani madziwo pa lalanje 1 - likhale 100 - 150 ml.
Avo mapeyala oyipsa (chipatsocho chiyenera kukhala chofewa) chodulidwa muzidutswa zazikulu ndikutumizidwa kwa blender.
Thirani madzi onse ndikutsanulira 1-2 tsp. cocoa.

Whisk pamodzi mpaka kwathunthu ndi kukoma kwa kutsekemera. Ngati mungafune, mutha kuwonjezera pang'ono pang'ono.

Ngati chakumwa chikonzedwa mu nthawi yotentha, onjezani ma cubes a ayezi awiri ndi whisk kachiwiri.

Apple strudel smoothie

Chifukwa cha sinamoni mu kapangidwe kake, makomedwewo amapezeka ndendende ngati pie wodziwika bwino.

Timaphika maapulo 1 okha mu uvuni kapena ma microwave osanunkhira bwino ndi batala, khungu limayamba kuphulika, motero lakonzeka. Chotsani, chotsani pakati ndi mbewu ndikutumiza apulo ku blender.
Thirani sinamoni pa nsonga ya mpeni ndi kutsanulira 200 ml ya mafuta ochepa otsika mkaka wophika. Kukwapula chilichonse.

Ngati mukufuna, onjezani ayezi. Pankhaniyi, ndibwino kudula gawo la mkaka wowawasa kuti musafafanize kununkhira kwa apulosi-sinamoni.

Chinsinsi chomwechi chingapangidwe ndi zipatso zatsopano. Ingolipukuta ndi kupera monga mwa masiku onse.

Chakumwa chotsitsimutsa

Timachotsa phesi ndi kufesa zipatso zazikulu za tsabola wofiira kapena wachikasu. Timadula ma cubes.
Komanso peulani ndikudula 1 apulo wobiriwira wobiriwira ndi 1 kiwi. Kukwapula mpaka yosalala.
Onjezani ma cubes a ayezi 3-4 ku smoothie ndikubwereza njirayi.

Zakumwa zodabwitsa za chilimwe zakonzeka! Zabwino!

Ponena zakuphatikiza konse ndi zipatso zokoma monga raspberries, sitiroberi ndi ma cherries, anthu omwe ali ndi mtundu wa shuga I amalangizidwa kuti akafunsire kwa dokotala wawo.

Kupatula apo, monga mukuwonera, pali zosankha zambiri zopanga ma smoothies a odwala matenda ashuga ndipo onsewa ndi okoma kwambiri komanso athanzi. Yesani, yesani ndikukhala athanzi!

Kulembetsa ku Portal "Wophika Wanu"

Pazinthu zatsopano (zolemba, zolemba, zamtundu waulere), onetsani dzina loyamba ndi imelo