Makhalidwe a shuga

Odwala omwe ali ndi matenda amtundu wa 2 ayenera kudya zakudya pamoyo wawo wonse. Zimakhazikitsidwa ndikuletsa kapena kupatula kwathunthu kuchokera ku zakudya za maswiti, chimanga china ndi zipatso. Komabe, pali chinthu china chomwe chimatha kudya ndi matenda a shuga a 2. Uwu ndiye mphodza wofala kwambiri.

Ma lore omwe ali ndi matenda ashuga ayenera kuphatikizidwa muzakudya za sabata iliyonse, mankhwalawo samatulutsa shuga m'magazi. Patsamba la supamaketi iliyonse mungapeze mbewu za lentil zofiira, zobiriwira ndi lalanje. Pali mitundu ina ya mitundu iyi yomwe ili ndi mtundu wachiwiri wa matenda osokoneza bongo popanda chiletso.

Kusiyana kwa mitundu ya mphodza kumawonetsedwa mosiyanasiyana. Madokotala amalimbikitsa kudya izi kwa anthu athanzi ndipo nthawi zonse amayankha funsoli: kodi ndizotheka kudya izi ndi matenda a shuga a 2?

Mtengo wa zopatsa thanzi

Makina, ichi ndi chinthu chapadera chomwe chili ndi mavitamini ambiri, amino acid ndi zinthu zina zopindulitsa. Nayi mawonekedwe ake:

• Zakudya zopatsa mphamvu mosavuta komanso mapuloteni.
• Iodini.
• Magulu a Mavitamini B.
• Vitamini C
• Potaziyamu, chitsulo, phosphorous.
• CHIKWANGWANI
• Mafuta acids.
• Zinthu zosiyanasiyana.

Ma lathe amatha kutulutsa shuga m'magazi, kumachepetsa misempha, komanso kuchiritsa mabala. Lenti amagwiritsidwanso ntchito ngati chithandizo cha impso.

Makina ndi mtundu 1 komanso 2 matenda ashuga

Tcherani khutu! Anthu odwala matenda ashuga ayenera kudya mphodza. Chochita sichimangokulitsa kuchuluka kwa shuga m'magazi, koma, m'malo mwake, chimachepetsa. Pankhaniyi, ma lens ndi chinthu chapadera.

Ubwino wa mphodza ndi mtundu wa matenda ashuga 2:

1. Zakudya zomanga thupi ndi zomanga thupi zopezeka m'miyamba zimapatsa thupi mphamvu zambiri.
2. Chofunika kwambiri ndi ma lentelo omwe ali ndi matenda ashuga a 2. Mankhwala mwachilengedwe amasintha shuga m'magazi. Kudya lenti osachepera 2 pa sabata ndikulimbikitsidwa ngakhale kwa anthu athanzi lathunthu, ndipo odwala matenda ashuga ayenera kuyiphatikiza kawirikawiri pazakudya zawo.
3. CHIKWANGWANI, chitsulo ndi phosphorous zimathandizira kugaya chakudya m'mimba.
4. Zotsatira ndi ma amino acid zimasintha kagayidwe.
5. Lentil phala imakwaniritsidwa ndikusintha zina zoletsedwa mu mtundu 2 wa shuga (nyama, chimanga china, mafuta a ufa).
6. Kwa munthu wodwala matenda ashuga, uwu ndi mwayi wapadera woti achepetse kuchuluka kwa shuga m'magazi.

Pali zotsutsana ndi mphodza, koma sizofunika:

1. Uric acid diathesis.
2. Matenda akulu olowa.

Momwe mungasankhire ndikuphika

Ndikofunika kugula mbewu zobiriwira, zimaphikidwa mwachangu ndipo mwina sizikutaya zinthu zofunikira pakukonzekera.

Ndikulimbikitsidwa kuti tizilowetsa mbewu musanaphike kwa maola atatu, izi zimakhudza nthawi yophika. Zakudya zambiri zoyambirira, zopatsa thanzi komanso zopatsa thanzi zimakonzedwa kuchokera ku mphodza, kuphatikizapo chimanga, sopo, mbatata yosenda.

Chochita chimayenda bwino ndi ndiwo zamasamba, nkhuku, ng'ombe, kalulu, zitsamba ndi mpunga. Mwa njira, zinthu zonsezi zimaloledwa kukhala ndi shuga, kuphatikizapo mpunga wa shuga.

Banja Lobzala

Pali mfundo yosangalatsa yokhudza mawu oti “lentil” omwewo. Mbewu zake zimafanana ndi mandala ang'onoang'ono ozungulira omwe ali ndi konse konse konse lakuthwa. Chifukwa cha mawonekedwe awo, adalandira dzina lachi Latin. Mawuwa adasinthika pakapita nthawi, m'mene adalowera ku Russia kudzera m'maiko aku Asia, komwe chikhalidwe chidakula. Chomera cha thermophilic chimalola chilala mosavuta kuposa chisanu.

Oimira banja lankhondo (nyemba, nandolo, mphodza) ali ndi chuma chambiri:

• mapuloteni azomera
• Mavitamini B,
• mchere wamchere wokhala ndi zinthu zina,
• organic zidulo.

Zinthu zofunikira (potaziyamu, calcium, phosphorous, magnesium, silicon) zomwe zimapezeka mu mphodza zimapatsa maselo elasticity ndi mphamvu. Zinthu za ballast zomwe zimapangidwa mosamalitsa ndikuyeretsa matumbo kuchokera ku poizoni.

Pophika, ndibwino kuti mutenge mphodza zofanana. Zosiyanasiyana zamtunduwu zimakhala ndi nthawi zosiyanasiyana kuphika. Zitha kugwiritsidwa ntchito kuti mbewu zina sizikonzekera kugwiritsa ntchito, zizikhalabe zonyowa, pomwe zina zimayikiridwa pakadali pano. Zakudya zamakhola kuchokera ku mphodza zimaloledwa kudya odwala ofooka. Ukadaulo wa kukonzekera kwawo ndiosavuta.

Zakudya zamafuta

Supu ndi gawo lofunikira pakudya. Ali m'gulu la chakudya chamadzulo. Mbali yayikulu ya msuzi uliwonse ndi kutsitsimuka kwake. Malinga ndi njira yokonzekera, ndizosiyana (zosenda, zokulitsa, zotentha, zozizira). Brss amapanga maziko a msuzi, chifukwa, nyama, masamba, bowa, nsomba zimagwiritsidwa ntchito.

Rassolnik ndi mphodza

Ikani njere mu msuzi wokonzedwa wa nyama ndikubweretsa. Kuphika kwa mphindi 5-7, onjezani mbatata zosenda bwino. Dutsani kaloti wowonda bwino, kaloti, zipatso zopukutira ndi anyezi wosenda bwino mu batala.

Peel pickles ndi mbewu, kudula mu cubes. Ndikwabwino kuwasakaniza pang'ono msuzi, ndikuwonjezera msuzi wa phwetekere. Phatikizani ndikuphika mpaka kuphika. Gwiritsani ntchito zonunkhira (allspice, tsamba la bay). Musanatumikire, ikanipo akanadulidwa.

• Malonda - 40 g, 124 kcal,
• mbatata - 200 g, 166 kcal,
• kaloti - 70 g, 23 kcal,
• anyezi - 80 g, 34 kcal,
• parsnip - 50 g, 23 kcal,
• maapulo - 100 g, 19 kcal,
• madzi a phwetekere - 100 g, 18 kcal,
• batala - 40 g, 299 kcal.

Gawo limodzi la 6 ndi 0,9 XE kapena 103 kcal. Ma loni, mbatata ndi msuzi wa phwetekere zimayimira zida zamakedzana zamakolo. Mtundu 2 wa shuga, mafuta ndi mafuta zimatha kuchepetsedwa.

Maphikidwe achiwonetsero chachiwiri ndiwonse, amapatsidwa chakudya cham'mawa komanso chamadzulo.

Kuku ndi zokongoletsa

Chosefera nkhuku kudula pakati. Mwachangu kuwaza iwo mu masamba mafuta. Atakulungidwa mumphika woumba, kuwonjezera madzi pang'ono ndikuyika mu uvuni kuti simmer. Sanjani ma lenses ndi kutsuka bwino. Thirani madzi otentha ndikuphika kwa mphindi 12-15.

Kuphika kwamtundu wakuda kwa mphindi 5, ndiye kukhetsa njira yautoto. Onjezerani madzi, mchere komanso sungani moto wochepa mpaka kuphika. Ndiye kuti musatsegule mbale yodyeramo nthawi yomweyo, ndikofunikira kuti mbewuyo iziyidwe.

• Malonda - 250 g, 775 kcal,
• fillet nkhuku - 500 g, 825 kcal,
• mafuta a masamba - 34 g, 306 kcal.

Ikani phala pambale, ikani nkhuku yomalizira pamwamba. Kuwaza ndi katsabola wosenda komanso parsley. Mbaleyi idapangidwira ma servings 6, imodzi ndi 1.9 XE kapena 317 kcal.

Kaleidoscope yambale ya lentil

Makina a matenda a shuga a 2 ndi njira ina yabwino kuposa tirigu wamphamvu komanso zipatso. 100 g yazinthu zimakhala 310 kcal. Pomwe:

• ngale balere - 324 kcal,
• Buckwheat - 329 kcal,
• Mapira - 334 kcal,
• oat - 345 kcal,
• pasitala - 336 kcal.

Ma Lenti, omwe amathandizidwa ndi mafuta ndi CHIKWANGWANI, sizingathandize kuti glycemia igwire shuga msanga.

Kaleidoscope ya chakudya cha mphodza.

1. Lenti ndi bowa ndi anyezi. Kwa 1 kutumikirira - 8 g a bowa wa porcini wouma, 30 g anyezi, 10 g wa mafuta a masamba. Zilowereni bowa, kenako ndi kuwaphika m'madzi amchere. Kuphika mphodza payokha. Bowa wowiritsa wowiritsa ndi anyezi. Mwachangu iwo mu masamba mafuta ndi kuwonjezera mbale. Zakudya izi zimapangidwa bwino ndi curry.
2. Makina ndi biringanya. Kwa 1 akutumikirapo - 50 g wa tomato, 60 g wa biringanya, 10 g wa mafuta a masamba, basil ndi adyo. Wiritsani biringanya ndi kudula iwo yaying'ono. Sendani tomato. Finyani mbale zawo zowonda mumafuta otentha a masamba. Onjezani adyo ndi biringanya kwa iwo. Finyani zonse palimodzi, oyambitsa zina. Onjezani zosakaniza zakonzedwa ku mphodza. Finyani mafuta osenda obiriwira pamwamba.
3. Makina okhala ndi dzira ndi anyezi wobiriwira. Kutumizira 1 - mazira ½, 20 g batala, 30 g anyezi wobiriwira. Mazira owiritsa kwambiri, kusenda ndi kuwaza bwino. Onjezani anyezi wosankhidwa, kutsanulira ndi batala wosungunuka.
4. Makina ndi kolifulawa. Kuphika njere pa msuzi wa masamba (kaloti, anyezi, muzu wa parsley, parsnip). Payokha kuphika kolifulawa m'madzi amchere. Mwachangu mu batala. Kukongoletsa kuvala mbale yaphaphiro. Kufalitsa odulidwa kabichi pamwamba ndikukongoletsa ndi masamba ophika.

Zimakhala zachisoni ngati mphodza zomwe zili ndi matenda ashuga sizili mlendo pagome la wodwalayo. Mwina izi ndichifukwa choti kukonzekera kumakhala kosangalatsa. Monga mbewu zina, amafunika kumawiritsa, kuwiritsa, kupukutira. Ngakhale madzi momwe adakonzedwera amakhudza momwe chomera chachilengedwe chimayamwa. Kwa iye, palibe kofanana komwe madzi amachokera. S source ikhoza kukhala kasupe, chitsime, kampopi ndi madzi olowetsedwa.

Ubwino wazikhalidwe

Ma loni sadziunjikira poizoni, nitrate, ngakhale atakula panthaka yoyipitsidwa. Kuphatikizidwa kwachuma kumatsimikizira kufunika kwake. 100 g ili ndi: 23 g ya mapuloteni, 46 g yamafuta, 1.5 g mafuta. Imapatsa thupi mphamvu yofunikira ya mavitamini a B, A, PP, michere ingapo: manganese, zinc, cobalt, titanium, sulufu, selenium. Ma loni ali ndi chitsulo, magnesium, molybdenum, ayodini, chromium.

Mpweya wambiri wazomera wokhala ndi cellulose, pectin, polysaccharides, chingamu, umachepetsa kuthira kwa glucose mwa odwala matenda a shuga, omwe ali muyeso wa cholesterol oyipa. Fayilo ya Insentuble:

1. Mangani ndikuchotsa poizoni.
2. Pewani kudzimbidwa.
3. Kuthandizika ndi diverticulosis, vuto la matumbo osakwiya.

Makina okhala ndi matenda amtundu wa 2 ndiwothandiza kwambiri pakumera. Mu mphodza za lentil, zomwe zimapezeka mu biotin ndi mavitamini B zimachulukitsa kangapo .. Kuchuluka kwa ascorbic acid kumachulukira kuchoka pa 2.86 mpaka 64, 2 mg / 100 g. Mbewuzo zimakhala ndi methionine ndi cysteine, zomwe zimakhudzidwa ndi kapangidwe ka amino acid. Ma sapoti angapo a kadzutsa kapena saladi ya nkhomaliro adzapereka:

1. Limbitsani chitetezo chokwanira.
2. Hematopoiesis.
3. Matenda a metabolism.
4. Kuchepetsa thupi.

Ma lent wakuda wakuda ndiwothandiza pa vuto lachiwiri la matenda ashuga, kuperewera kwa mavitamini- ndi mavitamini, michere yovuta ya biliary. Nthambi zobiriwira zimadyedwa mosiyanasiyana kapena kusakaniza ndi tsabola wa belu, zukini, nkhaka, zitsamba, mtedza.

Mukatenga ma lentil, chitetezo chokwanira chimalimbikitsidwa ndipo kagayidwe kake kamakonzedwanso

Kuchiritsa katundu

Kodi ndingathe kudya mphodza munthu akapezeka ndi matenda a shuga? Malonda omwe ali ndi index yotsika ya glycemic (mayunitsi 35) ndi mphamvu (110 kcal / 100 g) amawerengera kuchuluka kwa shuga, motero amalimbikitsidwa kuti azidya kawiri pa sabata. Mapuloteni azamasamba amatha kuyamwa mosavuta ndikuwakwaniritsa kwa nthawi yayitali.

Makina ndi abwino kwa odwala matenda ashuga chifukwa cha zomwe Omega-3 ali nazo. Acid amasintha kapangidwe ka ma lipids a plasma, amachepetsa ma triglycerides, omwe nthawi zambiri amawakweza mwa odwala. Izi zimabweretsa kutsitsimutsa kwa makoma amitsempha yamagazi, kukonza ubongo. Ndi chithandizo chake, mabala amachiritsidwa mwachangu, kuchuluka kwa mahomoni mwa akazi kumasinthidwa. Kuchokera ku omega-6 gamma-linoleic acid imapangidwa, popanda kuphatikiza kwa prostaglandin sikutheka, komwe kumateteza ku oncology, mtima pathologies, ndi ziwengo.

Mutu wamankhwala amalo am'magazi ndi othandizira anthu a 45+. MaLentil isofloon omwe amalimbikitsa kuchuluka kwa estrogen kutalikitsa unyamata wazachilengedwe mu nyengo ya postmenoparance ndikuwatchinjiriza ku khansa ya m'mawere.

Monga malembedwe onse, pali zina zomwe sangathe kuchita. Ma loni ali ndi ma phytates omwe amakhudza kwambiri kuyamwa kwa michere. Popeza mapuloteniwo amawonongeka kwanthawi yayitali, mu chifuwa chachikulu ndimakhala bwino kuchepetsa magawo ndikugwiritsa ntchito mbatata yosenda. Kugwiritsa ntchito nthawi yayitali, mapuloteni amatha kuwononga mucous nembanemba. Maphatikizidwe a Oxalate amawonjezera chiopsezo cha kupangika kwamwala mumtsempha wa kwamkodzo.

Kodi ma lentulo amafunika kudya diabetics motani kuti asawononge thanzi lawo ndi kubwezeretsanso posungira micronutrient? Zokwanira 200 g tsiku lililonse lililonse. Zotsatira zoyipa ndikapangira mpweya. Ndikofunika kuti anthu omwe ali ndi matumbo a dysbiosis achepetse kudya pang'ono.

Lentil imakhala ndi kuchuluka kwa folic acid

Dongosolo lophika

Kuti musankhe ma lenti oyambira maphunziro oyamba ndi achiwiri, muyenera kudziwa mawonekedwe amtunduwu.

1. Mitundu yofiira yopanda chipolopolo imaphika kwa mphindi 10. Ngati mbewuzo zikunyowe m'madzi kwa theka la ola, zimakonzekera mumphindi 5, ndiye kuti ndizoyenera mbatata zosenda. Mu mawonekedwe opanikizika amagwiritsidwa ntchito ngati maziko a saladi.
2. Mukaphika, mitundu yamafalansa siyimataya mawonekedwe; ndiyabwino msuzi. Zomwe zimapangidwira zimayikidwa pamodzi ndi nyama ndikuwuphika popanda zonunkhira.
3. Malalanje a brown ndi obiriwira ngati kukoma kwa mtedza, amawalitsa kukoma kwa nyama ndi nkhuku.
4. Choyera chakuda (beluga) ndichabwino ngati chakudya chodziimira pawokha.

Zoziziritsa kukhosi

Saladi yochokera ku kapu ya zophika zophika ndi masamba 10 odulidwa mosiyanasiyana. Ma cubes ang'onoang'ono (100 g) ndi mphete za anyezi ofiira zimawonjezeredwa pazosakaniza. Kuvala ndi mafuta a azitona, zitsamba, mandimu kumalimbikitsa kukoma ndikuwapatsa kununkhira.

Ambiri amakonda saladi wa ku France wa lentala. Mphesa (250 g) zimaphatikizidwa ndi shrimps zowiritsa (500 g), zokometsera ndimasamba adyo osenda, okongoletsedwa ndi mphete za anyezi zomwe zimapaka mafuta, zopaka tsabola wakuda ngati mukufuna.

• Multicooker Chowder cha odwala matenda ashuga

Zofunikira za makapu atatu amadzi:

1. Malonda - 300 g.
2. Anyezi - 200 g, 2 cloves wa adyo.
3. Tomato 300 g, kaloti - 100 g.
4. Ufa wa sinamoni, tsabola wakuda - 1/3 tsp.
5. Kholifulawa, sipinachi - 100 g iliyonse.
6. Cumin, coriander, turmeric kuti mulawe.

Zosakaniza zake zimayikidwa m'mbale, khazikitsani pulogalamuyo kwa mphindi 20-30. Ngati mbale yomalizidwa ya lenti yobiriwira kapena yakuda ikuwoneka ngati yopanda phindu, imakongoletsedwa kwambiri ndi amadyera, tomato owuma dzuwa. Pambuyo pa supuni yoyamba, mawonekedwe a mbale amasintha. Endocrinologists ndi akatswiri azakudya amakhulupirira kuti pankhani ya machiritso ndi zakudya, chikhalidwe chimaposa zinthu zambiri zotsatsa.

Kulowetsedwa kwa udzu

Pokonzekera muyenera kutenga:

• Madzi owiritsa - 200ml.
• Zomera zokhala ndi mphodza - 1 tbsp. supuni.

Thirani madzi otentha pa udzu ndikuyika pambali kwa ola limodzi kuti mulimbikire. Nthawi ikatha, kulowetsaku kuyenera kusefedwa. Muyenera kumwa kulowetsedwa kwa 1 tbsp. supuni 3 pa tsiku musanadye.

Lentil porridge ndi masamba

• Mphodza zilizonse - 1 chikho.
• Kaloti - 1 chidutswa.
• Anyezi - chidutswa 1.
• Madzi - 1 lita.
• Mchere ndi zonunkhira kuti mulawe.

Mphesa ziyenera kuyamba kunyowa. Ma loni ayenera kuphika pamoto wochepa. Madzi akaphika ndi chithupsa, kaloti wowotchera amawonjezeranso ndi kuwiritsa kwa mphindi zina 20.

Kenako ikani anyezi ndi zonunkhira mu poto. Wina mphindi 10 pamoto ndipo phala lokonzeka, ikaperekedwa pa tebulo, ikonkhe ndi zitsamba ndi adyo wosankhidwa.

Zowonadi, muyeso ndi malingaliro wamba ayenera kulemekezedwa mu chilichonse. Leti imodzi, yopanda mankhwala komanso yochita masewera olimbitsa thupi, popanda kuchita masewera olimbitsa thupi a shuga, kuti muchepetse shuga mpaka mulingo woyenera sikugwira ntchito. Koma gawo lake, ndikutsimikiza kukana.