Mtundu wachiwiri wa odwala matenda ashuga: maphikidwe, mbale zamaphwando ndi menyu

Kwa odwala matenda ashuga, zakudya zosankhidwa bwino ndi chitsimikizo chowongolera shuga. Mtundu wachiwiri, uwu ndi mankhwala othandizira, ndipo choyambirira, kutsika kwa chiopsezo cha hyperglycemia.

Chakudya cha wodwalayo chimayenera kusankhidwa malinga ndi glycemic index (GI), kusankha kwake ndikwakulira. Kuchokera pamndandanda wazinthu zovomerezeka, muthanso kuphika zakudya za tchuthi kwa odwala matenda ashuga, mwachitsanzo, masaladi.

Saladi amatha kukhala masamba, zipatso komanso zopangidwa ndi nyama. Kuti mbale zisakhale zokomera, komanso zathanzi, muyenera kuganizira za gome la zinthu za GI.

Mlozera wa Glycemic

Lingaliro la GI ndi chisonyezo cha digito cha kudya shuga m'magazi tikatha kudya zakudya zinazake. Mwa njira, chocheperako, chimatsitsa magawo a chakudya. Pokonzekera chakudya, kusankha zakudya kumakhazikitsidwa pa GI.

Kuphatikiza pa chiwonetsero cha glycemic, ziyenera kukumbukiridwa kuti ndi makina ena azakapangidwe, mtengo wake ukhoza kuwonjezeka - izi zimagwira mbatata yosenda. Komanso, sizoletsedwa kuphika timadziti kuchokera ku zipatso zovomerezeka, chifukwa zimatha kuyambitsa hyperglycemia. Zonsezi zimachitika chifukwa choti kusinthaku kwa chipatsochi, kumachepetsa ulusi, womwe umapangitsa gawo la glucose kulowa mgazi.

Palinso zosiyana, monga kaloti. Mwanthawi yaiwisi, GI yamasambayi ndi 35 PISCES, koma yophika 85 UNITS.

GI imagawidwa m'magulu atatu, awa:

mpaka 50 PIECES - otsika,
50 - 70 PIECES - wapakatikati,
Kuyambira 70 mayunitsi ndi pamwamba - okwera.

Chakudya chomwe chimavomerezeka pakati pa anthu odwala matenda ashuga nthawi zina, izi ndizophatikizira m'malo mwa lamulo. Koma zogulitsa zomwe zimakhala ndi index ya 70 IU ndi kupitilira zingayambitse hyperglycemia, zomwe zingapangitse jakisoni wowonjezera wa insulin.

Ndikofunikira kuganizira kukonzekera kwazokha, kutentha kotereku ndikuloledwa:

wiritsani
kwa okwatirana
pa grill
pa microwave
mu uvuni
ophika pang'onopang'ono, kupatula ngati "mwachangu".

Kuwona malamulo onsewa, muthanso kuphika zakudya za tchuthi zamitundu yachiwiri.

Zamalonda "Zotetezeka"

Ma saladi amatha kukonzedwa kuchokera ku zipatso, masamba ndi zinthu zazinyama. Zakudya zonsezi zimayenera kupezeka muzakudya za wodwala tsiku lililonse. Mbale yonga saladi imatha kukhala chakudya chamasana kapena chakudya chamadzulo, ngati chikugwirizana ndi nyama.

Sizoletsedwa kudzaza saladi ndi mayonesi. Masitolo ambiri, ngakhale ali ndi GI yotsika, koma ali ndi mafuta ambiri komanso amakhala ndi cholesterol yambiri, yomwe imakhudza thanzi la odwala matenda ashuga.

Ndikwabwino kusalaza ndi mafuta ochepa masamba, mandimu, kefir kapena yogurt. Kukoma kwa yogati ndi kefir kumatha kulemera ndikuwonjezera tsabola wapansi, zitsamba zingapo zatsopano ndi zouma kapena adyo.

Saladi ya matenda ashuga ikhoza kukonzedwa kuchokera ku masamba omwe ali ndi GI yotsika:

phwetekere
biringanya
anyezi
adyo
kabichi - mitundu yonse,
nyemba
nandolo zatsopano
tsabola - wobiriwira, wofiyira, wokoma,
squash
nkhaka.

Nthawi zambiri, masaladi achikondwerero amagwiritsa ntchito zopangidwa ndi nyama. Likukhalira kuti mbale iyi ndi yokhutiritsa kwambiri ndipo imatha kukhala chakudya chathunthu. Mwa zinthu zotsatirazi ndizololedwa:

nkhuku
nkhuku
ng'ombe
nyama ya kalulu
mazira (osapitirira amodzi patsiku),
nsomba yamafuta ochepa - hake, pollock, pike,
lilime la ng'ombe
ng'ombe chiwindi
chiwindi.

Mafuta ndi khungu lonse, lomwe mulibe michere, koma kuchuluka kwa mafuta m'thupi, komwe kumachotsedwa ku nyama.

Gome la tchuthi la anthu odwala matenda ashuga atha kusinthidwa ndi mchere wonga mchere. Imakoma yogati yopanda mafuta kapena mkaka wina wowawasa wamkaka (kefir, mkaka wowotchera, yogurt). Ndibwino kuti mudye chakudya cham'mawa, kuti glucose omwe amabwera m'magazi kuchokera ku zipatso amamwe mwachangu.

Zipatso Zotsika za GI:

sitiroberi
mabuluni
Zipatso za malalanje - mitundu yonse,
rasipiberi
apulo
peyala
nectarine
pichesi
apurikoti
makangaza.

Mwambiri, mndandanda wamatchuthi a anthu odwala matenda ashuga amatha kupangidwa ndi zinthu zonse zomwe zili pamwambapa.

Ma saladi a 2 odwala matenda ashuga ndi maphikidwe a tchuthi akhoza kukhala owonekera pagome lililonse. Chinsinsi choyamba chimakhala ndi kukoma kosakidwa bwino, chifukwa cha zosankha zosankhidwa bwino.

Mudzafunika udzu winawake, kabichi ya Beijing, kaloti watsopano ndi mphesa. Masamba amadulidwa m'mphepete zopyapyala, chipatso cha mphesa chimayenera kupendedwa ndikuwongoletsedwa, kudulidwa kukhala ma cubes. Sakanizani zonse zomwe zimaphatikizidwa. Tumikirani saladi ndi oiler, momwe mumatsanulira mafuta a azitona, omwe kale anali ndi zitsamba.

Mafuta amathiramo motere: kutsanulira 100 ml yamafuta mumtsuko wamagalasi ndikuwonjezera zitsamba ndi zonunkhira zina monga mukufuna, chotsani m'malo amdima kwa masiku awiri kapena atatu. Mutha kugwiritsa ntchito rosemary, thyme, adyo ndi tsabola. Zonse zimatengera kukonda kwanu. Chovala cha azitona ichi chitha kugwiritsidwa ntchito pa saladi iliyonse.

Chinsinsi chachiwiri ndi saladi wokhala ndi squid ndi shrimp. Pokonzekera, zotsatirazi ndizofunikira:

nyama - nyama ziwiri,
shrimp - 100 magalamu,
nkhaka imodzi yatsopano
mazira owiritsa - 2 ma PC.,
yogurt yopanda mafuta - 150 ml,
katsabola - nthambi zochepa,
adyo - 1 koloko,
mchere kulawa.

Chotsani kanemayo ku squid, wiritsani ndi shrimp m'madzi amchere kwa mphindi zitatu. Sendani zitsamba, dulani nyamayi kukhala yopota. Sulutsani nkhaka, kudula m'miyala yayikulu pamodzi ndi mazira. Sakanizani zosakaniza zonse, valani saladi ndi msuzi (yogati, adyo wosankhidwa ndi zitsamba).

Tumikirani saladiyo, ndikuikongoletsa ndi shrimps zingapo ndi zipatso za katsabola.

Saladi yofiira kabichi imakhalanso yothandiza komanso yosangalatsa. Chifukwa cha utoto wake wamtundu, chiwindi chomwe chimagwiritsidwa ntchito mu saladi chimakhala ndi mtundu wonyezimira pang'ono, womwe ungapangitse mbale kukhala chiwonetsero cha tebulo lililonse.

kabichi wofiira - 400 magalamu,
nyemba zophika - 200 magalamu,
chiwindi cha nkhuku - 300 magalamu,
tsabola wokoma - 2 ma PC.,
yogati yopanda mafuta - 200 ml,
adyo - 2 cloves,
mchere, pansi wakuda tsabola - kulawa.

Wiritsani chiwindi mpaka kuphika m'madzi amchere. Dulani bwino kabichi, kudula mazira ndi chiwindi mu ma cubes, masentimita awiri mpaka atatu, ndi tsabola wosankhidwa. Sakanizani zosakaniza, mchere ndi tsabola. Nyengani saladi ndi yogati ndi adyo, pomwe mwadutsa atolankhani.

Pamaso pa shuga, sikulimbikitsidwa kudya tchizi, koma izi sizikugwira ntchito ku tchizi tchizi, chomwe chili ndi zopatsa mphamvu zopatsa mphamvu komanso GI. Chowonadi ndi chakuti sichakonzedwa kuchokera ku mkaka wonse, koma kuchokera ku soya. Tofu amayenda bwino ndi bowa, pansipa pali njira yophikitsira saladi wamaphwando ndi zosakaniza izi.

Pa saladi yomwe mukufuna:

tofu tchizi - 300 magalamu,
champirons - 300 magalamu,
anyezi - 1 pc.,
adyo - 2 cloves,
nyemba zophika - 250 magalamu,
mafuta masamba - supuni 4,
msuzi wa soya - supuni 1,
parsley ndi katsabola - nthambi zochepa,
chisakanizo cha phula wouma ndi chithokomiro - supuni 0,5,
mchere, pansi wakuda tsabola - kulawa.

Dulani anyezi ndi adyo ndi mwachangu mu mafuta pang'ono pamoto wochepa kwa mphindi imodzi, onjezani bowa wodulidwacho, kuwira pamoto wochepa mpaka kuphika. Lolani kuziziritsa.

Sakanizani zosakaniza zonse, konzani saladi ndi mafuta a masamba, mutha kuthira azitona, kuphatikizidwa ndi zitsamba, kuwonjezera msuzi wa soya. Lekani saladiyo athetse pafupifupi theka la ola.

Gome la holide

Sizingatheke kulingalira tchuthi popanda kumapeto kwake "kokoma". Anthu odwala matenda ashuga amatha kupanga zakudya zamafuta popanda shuga monga marmalade kapena jelly. Musaope kugwiritsa ntchito gelatin, popeza imakhala ndi mapuloteni omwe samakhudza kuwonjezeka kwa shuga m'magazi.

Gawo lolola la mchere chotere limakhala ndi magalamu 200 patsiku, ndikofunika kuti musamagwiritse ntchito madzulo. Mu maphikidwe a marmalade, mutha kusintha m'malo mwa zipatso malinga ndi zomwe mukufuna.

Pamafunika anayi omwe mungafunike:

gelatin yomweyo - supuni imodzi,
madzi oyeretsedwa - 400 ml,
lokoma - kulawa.
rasipiberi - 100 magalamu,
currant yakuda - 100 magalamu.

Pukutani zipatsozo ku mawonekedwe a smoothie pogwiritsa ntchito chosakanizira kapena sume, onjezerani zotsekemera ndi 200 ml ya madzi. Ngati zipatso zili zokoma, ndiye kuti mutha kuchita popanda iwo. Mu 200 ml ya madzi ozizira, kwezani gelatin ndikusiya kuti kutupa.

Pondani gelatin mumbafa wamadzi mpaka kusinthika kwapangika mpaka mapangidwe onse atayika. Gelatin ikayamba kuwira, ndi kamtsinje kochepa thupi kulowa mu osakaniza zipatso, sakanizani ndikuchotsa pamoto.

Thirani zosakaniza zing'onozing'ono zazikuta, kapena kutsanulira mu imodzi yayikulu, yokonzedweratu ndi kanema womata. Ikani malo ozizira kwa maola asanu ndi atatu.

Mchere umathanso kukhala makeke ndi uchi wopanda shuga, womwe umakonzedwa pamaziko a rye kapena ufa wa oat.
Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.

Zabwino bwanji kwa matenda ashuga

Kusankha zakudya za anthu odwala matenda ashuga ndi njira yabwino kwambiri, chifukwa popanda kudya, insulin ndi mapiritsi ochepetsa shuga ndi osathandiza. Pa saladi, muyenera kugwiritsa ntchito zigawo zomwe zimakhutitsa thupi ndi fiber, mavitamini ndi michere. Izi zikutanthauza kuti zambiri mwa mbalezi ziyenera kukhala zamasamba.

Kwa odwala omwe ali ndi matenda a shuga a mtundu wachiwiri, mndandanda wa glycemic ulinso ndi vuto. Zikutanthauza kutha kwachuma kuwonjezera magazi. Poyerekeza ndi zamasamba, zimakhala zotsika kwambiri kwa zatsopano, ndipo zophika zimakhala ndi pafupifupi komanso zapamwamba kwambiri. Pankhani iyi, kusankha kwabwino kwambiri ndi izi:

nkhaka
belu tsabola
mapeyala
Tomato
amadyera - parsley, cilantro, arugula, anyezi wobiriwira, letesi,
Kaloti watsopano
kabichi
udzu winawake ndi Yerusalemu artichoke muzu.

Mitundu yapa shuga 2 yamtundu wa shuga siyokongoletsedwa ndi msuzi wa mayonesi ndi mtundu uliwonse wa mavalidwe omwe amaphatikizapo shuga. Njira yabwino ndi mafuta a masamba ndi mandimu.

Zosayenera

Zinthu zomwe sizili zoyenera kugwiritsidwa ntchito ndi monga mbatata, beets yophika ndi kaloti. Zitha kudyedwa, koma zochuluka m'mbale siziyenera kupitirira 100 g, pokhapokha ataphatikizidwa ndi zakudya zamapuloteni, zitsamba, masamba okhala ndi index yotsika ya glycemic. Pokonzekera masaladi okhala ndi matenda a shuga a 2, maphikidwe sayenera kukhala:

mpunga woyera
oyambitsa mkate adaphika ufa wawo woyamba,
zoumba zouma, ma apulosi ndi zouma,
nyama yamafuta
offal (chiwindi, lilime),
zinanazi
nthochi zakacha
tchizi chamafuta ambiri (kuchokera pa 50%).

Nyemba zosaphika ndi chimanga, nyemba zimaloledwa mu kuchuluka kwa osaposa supuni pa ntchito iliyonse. Zogulitsa zingapo zitha kusinthidwa ndi ma analogi omwe ali ndi kukoma komweko, koma ndikupindulitsa thupi:

mbatata - Yerusalemu artichoke, muzu wa udzu winawake,
mpunga wowonda - zamtchire, mitundu yofiira kapena bulgur,
mayonesi - yogurt kapena wowawasa wowawasa zonona, wokwapulidwa ndi mpiru,
tchizi - tofu
chinanazi - squash wosankhika.

A zukini

zukini wachinyamata - chidutswa chimodzi,
mchere - 3 g
adyo - theka clove,
mafuta masamba - supuni,
mandimu - supuni,
viniga - theka la supuni,
cilantro - 30 g.

Finely kuwaza adyo ndi pogaya ndi mchere, kuwonjezera mafuta a masamba. Dulani zukini kukhala n'kupanga (ndizosavuta kuchita izi ndi peeler) ndikuwaza ndi viniga. Phimbani mbale ndi zukini ndi mbale ndikudikirira kwa mphindi 15. Kukhetsa madzi, kuwonjezera mafuta a adyo ndi mandimu. Mukatumikira, pakonkha ndi akanadulidwa wokoma.

Ndi bowa watsopano

Pa saladi muyenera kutenga:

champignons atsopano (ayenera kukhala oyera kotheratu popanda mawonekedwe owoneka) - 100 g,
masamba sipinachi - 30 g,
msuzi wa soya - supuni,
mandimu - supuni,
mafuta a azitona - supuni ziwiri.

Bowa amayenera kutsukidwa bwino ndipo zipewa zimatsukidwa kwathunthu. Dulani mbali zochepa kwambiri. Sulani sipinachi masamba mwachisawawa ndi manja anu. Kumenya msuzi wa soya, mandimu a mandimu ndi batala ndi foloko. Falitsa bowa ndi masamba m'magawo, ndikuwathira msuzi. Phimbani ndi mbale ndikulola kuti ichitike kwa mphindi 15.

Saladi ya Celery kwa odwala matenda ashuga

Kuti mupeze saladi wopepuka komanso wotsitsimutsa muyenera:

apulo wowawasa - chidutswa chimodzi,
udzu wa udzu winawake - theka,
yogati popanda zowonjezera - supuni ziwiri,
walnuts - supuni.

Peel ndi kuwaza udzu winawake zing'onozing'ono cubes kapena kabati pa coarse grater. Pogaya apulo chimodzimodzi. Finyani yogati pamtunda ndipo mutumikire ndi mtedza wosankhidwa.

Chi Greek chokhala ndi basil wobiriwira

Pazomwezi, imodzi mwabwino kwambiri saladi chaka chatsopano, muyenera:

phwetekere - 3 yayikulu,
nkhaka - 2 sing'anga,
tsabola wa belu - zidutswa ziwiri,
feta - 100 g
maolivi - zidutswa 10
anyezi wofiyira - theka la mutu,
letesi - theka gulu,
basil - nthambi zitatu,
mafuta a azitona - supuni,
juisi kuchokera kotala la ndimu,
mpiru - theka la supuni ya khofi.

Zamasamba onse a saladi amaduladulidwa mzidutswa zazikulu, kotero, kukoma kwawo kumawonekera bwino. Feta kapena tchizi chowonjezera chizidulidwa mu ma cubes, ndi anyezi - mphete zowonda kwambiri. Pogaya mpiru ndi mandimu ndi mafuta. Ikani mbale ndi masamba a letesi, ikani masamba onse pamwamba, kongoletsani ndi masamba obiriwira a basil, onjezerani kuvala ndikulola kuyimilira kwa pafupifupi mphindi 10.

Tiyeni tipange saladi wa avocado odwala matenda ashuga

Izi ndizothandiza kwambiri kwa odwala omwe ali ndi matenda a shuga a mtundu wa 2, chifukwa ali ndi chidziwitso chotsika kwambiri cha zipatso ndi ndiwo zamasamba. Mafuta osakwaniritsidwa omwe ali mmenemo amasintha kagayidwe ka lipid, ndipo kakomedwe kanthepi kamapatsa mbale zovala zabwino. Ma saladi okhala ndi avocados ali oyenera chaka chatsopano cha banja lonse, komanso mtundu wa matenda a shuga a 2 tsiku lililonse. Pamankhwala amasiku onse, kuphatikiza kwa mapeyala okhala ndi zotsatirazi zikulimbikitsidwa:

dzira yophika, nkhaka, broccoli yonyowa, yogati,
tomato ndi sipinachi
tsabola wa belu, anyezi ndi supuni ya chimanga (makamaka yozizira),
nkhaka, mandimu kapena mandimu, anyezi wobiriwira,
chipatso cha mphesa, arugula.

M'chaka chatsopano, mutha kuphika saladi wovuta kwambiri, yemwe amaphatikizapo beets yophika. Kugwiritsa ntchito kwake ndikochepa kwa anthu odwala matenda ashuga, koma kapangidwe kake ndi zitsamba, mtedza ndi mapeyala, chakudya choterocho chimakhala ndi index ya glycemic kwathunthu, imakhutitsa thupi ndi zinthu zofunika kufufuza. Kuti mupeze kukhutitsidwa ndi chakudya, ziyenera kukhala ndi zokonda zingapo - zotsekemera, zamchere, zonunkhira, zowawa, zowawasa komanso zopanda nzeru. Onse amapezeka mu saladi wotere; ali ndimawonekedwe okongola kwambiri ndi kukoma kwake koyambirira.

Pa saladi ya tchuthi muyenera kutenga:

avocado - chipatso chimodzi chachikulu,
letesi - 100 g (ikhoza kukhala yosiyana),
ma tangerines - 2 yayikulu (kapena 1 lalanje, theka la mphesa),
beets - 1 sing'anga,
feta tchizi (kapena feta) - 75 g,
pistachios - 30 g
mafuta a azitona - supuni ziwiri,
juwisi wa lalanje (wokometsedwa kumene) - supuni 3,
mandimu ndi mandimu - pa supuni,
mpiru - theka la supuni ya khofi
mbewu za poppy - supuni ya khofi,
mchere ndi theka la supuni ya khofi.

Wiritsani kapena kuphika beets mu uvuni ndikudula mu cubes. Momwemonso kupera feta, peeled avocado. Pistachios olekanitsidwa ndi chipolopolo ndikuwuma poto wowuma kwa mphindi 5. Dulani magawo a zipatso, omwe kale amasulidwa momwe angathere kuchokera pamafilimu.

Kuti mutenge msuzi, ikani mandimu a lalanje, zest, mpiru, mbewu za poppy ndi mchere mumtsuko waung'ono wokhala ndi chivindikiro, onjezerani mafuta ndikugwedezeka bwino. Mu mbale yakuya, ikani letesi, ndiye ma cubes a feta, beetroot ndi avocado, valani pamwamba pa mandarin ndi pistachios, kutsanulira kuvala.

Kuti mumve zambiri zamabwino a avocados odwala omwe ali ndi matenda ashuga, onani vidiyo:

"Zotetezeka" Zinthu Zamalonda

Ma saladi amatha kukonzedwa kuchokera ku zipatso, masamba ndi zinthu zazinyama. Zakudya zonsezi zimayenera kupezeka muzakudya za wodwala tsiku lililonse.Mbale yonga saladi imatha kukhala chakudya chamasana kapena chakudya chamadzulo, ngati chikugwirizana ndi nyama.

Saladi ya matenda ashuga ikhoza kukonzedwa kuchokera ku masamba omwe ali ndi GI yotsika:

phwetekere
biringanya
anyezi
adyo
kabichi - mitundu yonse,
nyemba
nandolo zatsopano
tsabola - wobiriwira, wofiyira, wokoma,
squash
nkhaka.

nkhuku
nkhuku
ng'ombe
nyama ya kalulu
mazira (osapitirira amodzi patsiku),
nsomba yamafuta ochepa - hake, pollock, pike,
lilime la ng'ombe
ng'ombe chiwindi
chiwindi.

Mafuta ndi khungu lonse, lomwe mulibe michere, koma kuchuluka kwa mafuta m'thupi, komwe kumachotsedwa ku nyama.

Zipatso Zotsika za GI:

sitiroberi
mabuluni
Zipatso za malalanje - mitundu yonse,
rasipiberi
apulo
peyala
nectarine
pichesi
apurikoti
makangaza.

Mwambiri, mndandanda wamatchuthi a anthu odwala matenda ashuga amatha kupangidwa ndi zinthu zonse zomwe zili pamwambapa.

Chinsinsi chachiwiri ndi saladi wokhala ndi squid ndi shrimp. Pokonzekera, zotsatirazi ndizofunikira:

nyama - nyama ziwiri,
shrimp - 100 magalamu,
nkhaka imodzi yatsopano
mazira owiritsa - 2 ma PC.,
yogurt yopanda mafuta - 150 ml,
katsabola - nthambi zochepa,
adyo - 1 koloko,
mchere kulawa.

Tumikirani saladiyo, ndikuikongoletsa ndi shrimps zingapo ndi zipatso za katsabola.

kabichi wofiira - magalamu 400,
nyemba zophika - 200 magalamu,
chiwindi cha nkhuku - 300 magalamu,
tsabola wokoma - 2 ma PC.,
yogati yopanda mafuta - 200 ml,
adyo - 2 cloves,
mchere, pansi wakuda tsabola - kulawa.

Pa saladi yomwe mukufuna:

tofu tchizi - 300 magalamu,
champirons - 300 magalamu,
anyezi - 1 pc.,
adyo - 2 cloves,
nyemba zophika - 250 magalamu,
mafuta masamba - supuni 4,
msuzi wa soya - supuni 1,
parsley ndi katsabola - nthambi zochepa,
chisakanizo cha phula wouma ndi chithokomiro - supuni 0,5,
mchere, pansi wakuda tsabola - kulawa.

Dulani anyezi ndi adyo ndi mwachangu mu mafuta pang'ono pamoto wochepa kwa mphindi imodzi, onjezani bowa wodulidwacho, kuwira pamoto wochepa mpaka kuphika. Lolani kuziziritsa.

Sakanizani zosakaniza zonse, konzani saladi ndi mafuta a masamba, mutha kuthira azitona, kuphatikizidwa ndi zitsamba, kuwonjezera msuzi wa soya. Lekani saladiyo athetse pafupifupi theka la ola.

Mawonekedwe a zakudya mu shuga

Kusintha kwa shuga m'magazi ndiye cholinga chachikulu cha chithandizo cha matenda ashuga ndipo izi zitha kuchitika mwa kusintha zakudya zanu. Zakudya za munthu yemwe akudwala matenda a shuga zimadalira thupi ndi machitidwe ake. Chilichonse chimakhala ngati munthu wathanzi, ngati ali ndi chidwi, ndiye kuti amafunika zopatsa mphamvu zambiri. Koma chinthu chofunikira kwambiri ndi kuchuluka kolondola kwa chakudya, mapuloteni ndi mafuta.

Mu diabetes, carbohydrate metabolism imalephera, kotero mndandanda uyenera kukhazikitsidwa poti gawo la zinthu zotere liyenera kukhala mu 40-60%. Mu matenda a shuga, muyenera kuchepetsa zakudya zomwe mumadya kwambiri mafuta ndi mafuta m'thupi.

Anthu odwala matenda ashuga ali ndi zakudya zawo ngakhale patchuthi

Ichi ndi mwanawankhosa, bakha, nkhumba, komanso offal (mtima, chiwindi). Ngati wodwala akhazikika, ndipo alibe mavuto ndi kunenepa kwambiri, ndiye kuti patsiku amatha kudya 70 g mafuta. Mukunenepa kwambiri, kuchuluka kwa mafuta kuyenera kuchepetsedwa.

Achinyamata Amafunikira Zakudya Zambiri Zapuloteni

Nanga ndi zakudya ziti zomwe odwala matenda ashuga angachite? M'malo mwake, sikuti zonse ndizoyipa monga momwe zimawonekera poyamba. Chifukwa chake anthu omwe ali ndi matenda ashuga a 2 amaloledwa maswiti, mafuta a masamba ndi mowa, koma ochepa.

Zosankha zingaphatikizepo 2-3 servings zamkaka, nyemba, nkhuku, nsomba ndi mtedza. 2-4 servings zipatso ndi 3-5 servings zamasamba. Zambiri (kuyambira pa 6 mpaka 11 servings) buledi ndi njere zimaloledwa.

Beets Yokhazikika

Pulogalamu yoyambirira ya tebulo tchuthi imatha kupangidwa kuchokera ku beets. Masamba oterewa ndi othandiza kwambiri kwa odwala matenda ashuga, chifukwa ali ndi zinthu zambiri zofunikira komanso mavitamini.

beets (kuchuluka mwanzeru),
2-3 maapulo,
500 g nkhuku.

Wiritsani beets mpaka kuphika, peel, kudula pamwamba ndikutulutsa bwino zamkati kuti makapu atuluke.
Timaphikanso chidutswa cha nkhuku, ndipo limodzi ndi zamkati mwa mbewu yolimira ndi ma pickles timasenda mu chopukusira nyama.
Ndikudzazidwa, timadzaza makapu a bere ndikuyika pambaleyo.

Champignons Chokhazikika

opambana akulu
140 g ya tchizi
450 g nkhuku
dzira limodzi
1-2 cloves wa adyo.

Malo Okhazikika ndi Ophika Pophika Mu Oven

Timasankha ma champignons akuluakulu kuti athe kuzikika. Tsuka bowa ndikudula miyendo, yeretsani zipewa.
Wiritsani chidutswa cha nkhuku ndi mazira, ndikudutsitsa kudzera chopukusira nyama ndi tchizi ndi adyo.
Timatsitsa bowa chophimba ndikudzaza ndikuyika pamoto wophika ndi zikopa, kuphika kwa mphindi 20-30 (kutentha 180 ° С).

Brynza chodzaza tsabola

Zakudya za holide za odwala matenda ashuga a mtundu 2 ziyenera kuphatikizapo zakudya zazakudya. Tsabola wokongoletsedwa ndi belu udzakhala chakudya chokoma, chokoma komanso chopatsa thanzi kwa iwo.

Brynza chodzaza tsabola

300 g wa tsabola wokoma
50 g wa tchizi wowonjezera,
1-2 nkhaka zatsopano
clove wa adyo
mchere, zonunkhira.

Timachotsa mapesi ndi mbewu zonse ku zipatso zapa tsabola.
Mbali yabwino ya grater, kuwaza tchizi ndi nkhaka. Kanikizani chovala cha adyo ndi mpeni ndi kuwaza bwino.
Mu mbale timayikamo zinthu zonse zoswedwa, uzipereka mchere ndi zonunkhira kuti mulawe, sakanizani.
Timawaza tsabola ndi kudzaza, kuyika mbale ndikuwongoletsa ndi masamba.

Tsabola Wotumphunza

Saladi ndi Prunes ndi Chifuwa cha Nkhuku

Saladi yokhala ndi ma plums owuma, nkhuku ndi walnuts ndi chisankho chabwino pa maphwando azikondwerero. Zogulitsa zotere zimakhala ndi index yotsika ya glycemic, yomwe imapangitsa kuti ikhale yothandiza kwa matenda ashuga.

Saladi ndi Prunes ndi Chifuwa cha Nkhuku

300 g bere la nkhuku
50 g yamitengo,
50 g wa walnuts,
3 nkhaka
80 g mayonesi wopanga tokha,
mchere.

Saladi ndi Prunes ndi Chifuwa cha Nkhuku

Wiritsani chifuwa cha nkhuku mpaka kuphika m'madzi amchere.
Thirani prunes ndi madzi ozizira ndikusiya kwa mphindi 15.
Povala, simuyenera kugwiritsa ntchito mayonesi, chifukwa zotere ndizovulaza kwa odwala matenda ashuga, koma msuzi wophika kunyumba suwononga.
Nkhaka zatsopano zomwe zimadula mphete.
Timadula walnuts mwanjira iliyonse, chinthu chachikulu ndikuti ufa sukutuluka.
Timayika zosakaniza mu zigawo. Choyamba, ikani nyama yophika nkhuku pa mbale yosalala, kutsanulira msuzi. Kenako timayala nkhaka ndi mitengo yodulidwa, timaphatikizanso zigawo za mayonesi.
Finyani ndi walnuts pamwambapa ndikuyika pamalo ozizira kuti pakhale zokhutira bwino.

Saladi wa Shrimp

Kuchokera ku nsomba zam'madzi mungapangire saladi athanzi komanso okoma a odwala matenda ashuga. Ngakhale omwe samadwala matenda oterewa amakana chakudya chambiri.

Saladi wa Shrimp

100 g shrimp
200 ga kolifulawa,
150 ga nkhaka,
2 mazira
100 g nandolo
Art. supuni ya mandimu
100 ml wowawasa zonona
katsabola, letesi, mchere.

Chithunzi cha Shrimp Salad

Wiritsani shrimp, chotsani chigoba ndikuyika mbale yayikulu.
Pogaya phwetekere, nkhaka ndi kolifulawa ndi inflorescence yaying'ono yaying'ono ndikutumiza ku shrimps.
Onjezani nandolo wobiriwira, kirimu wowawasa, mazira owiritsa owira ndi ma cubes, ndikuyika wowawasa zonona, mchere, kutsanulira mu madzi a citrus ndikusakaniza.
Timafalitsa pulogalamu ya masamba pamasamba letesi ndikukongoletsa ndi zipatso za katsabola.

Saladi ndi tchizi chambuzi ndi walnuts

Saladi yokhala ndi walnuts ndi tchizi chambuzi imakhalanso chisankho chabwino kwa odwala matenda ashuga.

Saladi ndi tchizi chambuzi ndi walnuts

100 ga walnuts,
Mizere iwiri yamadzi,
mutu wochepa letesi,
anyezi wofiyira
200 g wa tchizi
2 tbsp. supuni ya mandimu a lalanje
2 tbsp. supuni za mafuta,
tsabola ndi mchere kulawa.

Saladi ndi tchizi wambuzi ndi chithunzi cha walnuts

Chotungira chimatsanulidwa ndimadzi, chouma ndikuyika mbale yayikulu.
Masamba a letesi amasambitsanso, amauma, ndikuwang'ambika ndi manja ndikukutumiza ku watercress.
Thirani mafuta azitona mumbale, pulumuka madzi a lalanje, uzipereka mchere ndi tsabola, tsitsani.
Thirani mavalidwe oyambitsidwa mu mbale ya saladi ndikusakaniza ndi mitundu iwiri ya saladi.
Timatulutsa tchizi chosemphana pamwambapo ndi kuwaza chilichonse ndi walnuts wosenda bwino.

Msuzi wa barele wa peyala kwa odwala matenda ashuga

Msuzi wa bowa ndiwofunika osati kwa anthu omwe akudwala matenda ashuga okha, komanso kwa iwo omwe amasunga kudya osafuna kuthyola, ngakhale zitakhala kuti ndi Chaka Chatsopano.

Msuzi wa barele wa peyala kwa odwala matenda ashuga

500 g a champiron,
anyezi ndi karoti mmodzi,
4 mazira a mbatata,
2 cloves wa adyo
2 tbsp. supuni ya barele ya ngale
mafuta, zonunkhira kuti mulawe.

Msuzi wa barele wa pearl wokhala ndi chithunzi cha bowa

Timatsuka njere, kuphika mpaka wachifundo ndi kudutsa sume.
Kaloti atatu pa grater, bowa ndi anyezi amadulidwa m'magawo, tubers mbatata amadulidwa m'magulu ang'onoang'ono.
Thirani mafuta pang'ono mu poto, osaposa supuni imodzi - izi ndizofunikira kwa shuga. Timadutsa ma champion ndi anyezi mpaka zofewa.
M'madzi otentha, ikani kaloti ndi mbatata, kuphika kwa mphindi 10.
Tikagona, timapitiriza kuphika mpaka mbatata zofewa.
Ku masamba omwe ali ndi mbewu monga chimanga timatumiza bowa wokazinga pang'ono ndi anyezi, komanso mchere ndi zonunkhira.
Pomaliza, ikani chidutswa chodulidwa cha masamba onunkhira, thirani msuziwo kwa mphindi zingapo, thimitsani kutentha, perekani mbaleyi nthawi yochepa kuti itulutse ndikutulutsa wowawasa zonona.

Msuzi Wopatsa shuga

Dzungu ndi masamba apadera omwe amatha kuwonjezera kuchuluka kwa maselo omwe ali ndi vuto lopanga insulin. Chifukwa chake, masamba oterowo ayenera kuphatikizidwa mu zakudya za shuga.

Msuzi Wopatsa shuga

1.5 malita a nkhuku zochepa
anyezi ndi kaloti,
2-3 mbatata tubers,
350 g dzungu
70 g wa tchizi wolimba
50 g batala,
magawo awiri a mkate
amadyera, mchere, tsabola.

Chekani bwino kaloti, anyezi, dzungu zamkati ndi mbatata.
Abweretseni nkhuku ndi chithupsa ndikuyika mbatata, kuphika kwa mphindi 15.
Mu poto, sungunulani batala ndikuphika dzungu limodzi ndi anyezi ndi kaloti kwa mphindi 7. Kenako timatumizira masambawo poto.
Dzungu litangokhala zofewa, onjezerani zonunkhira ndi mchere, pogaya zigawozo ndi chosakanizira, kutentha kwa mphindi zingapo ndikuzimitsa kutentha.
Magawo a mkate amawadula m'mabwalo, owazidwa ndi zokometsera zina ndi zouma mu uvuni mpaka golide.
Thirani msuzi wa dzungu mu mbale, kuwaza ndi zitsamba zosenda bwino, tchizi ndi groutons.

Cauliflower msuzi ndi oatmeal ndi maapulo

Msuzi wokoma komanso wathanzi wa anthu odwala matenda ashuga akhoza kukonzedwa kuchokera kolifulawa ndi ma pickles, ndipo chakudya chokoma ndi chopatsa thanzi chimapezeka.

Cauliflower msuzi ndi oatmeal ndi maapulo

3-4 maapulo,
anyezi ndi kaloti,
500 g wa kolifulawa,
3 tbsp. supuni za oatmeal
50 ml kirimu (10%),
mchere, tsabola, mafuta,
nkhaka kununkhira.

Pa grater pogaya nkhaka ndi kaloti, anyezi m'magulu ang'onoang'ono, ndipo timagawaniza kolifulawa mu inflorescence.
Thirani supuni ya mafuta mu poto ndikuthira anyezi kaye, kenako ikani kaloti ku masamba ndikuphika mpaka wachifundo. Ngati ndiwo zamasamba zidayuma, ndiye kuti mutha kuwonjezera madzi pang'ono, koma osati mafuta.
Pambuyo kutsanulira pickles mu poto, mphodza, ndiye kutsanulira mu zonona, kusakaniza, simmer kwa mphindi 10.
Timayika msuzi m'madzi pamoto, madziwo akangowaza, kutsanulira oatmeal, kutsanulira mchere ndikuyika kholifulawa wa inflorescence, kuphika mpaka masamba atakonzeka.
Timayika masamba kuwaza, kuphika kwa mphindi 10, kulawa msuzi ndi mchere, tsabola, kutsanulira nkhaka kununkhira.
Wokonzeka msuzi kulowetsa kwa mphindi 15 ndikupereka.

Pollock mu uvuni

Pollock - nsomba ndiyakudya, yathanzi komanso yabwino kwa iwo omwe amatsatira kwambiri zakudya. Kuphatikiza pa pollock, mutha kugwiritsa ntchito mitundu ina ya nsomba yokhala ndi mafuta ochepa.

Pollock mu uvuni

400 g pollock
Supuni ziwiri za nsomba,
mchere, tsabola kulawa,
ndimu imodzi
50 g wa batala.

Tsukani fillet ija pansi pamadzi, ipukute ndi chopukutira pepala ndikuchifalitsa pakati penipiri.

Kufalikira mu zojambulazo

Finyani nsomba ndi mchere, tsabola komanso zokometsera zilizonse zapa nsomba.

Magawo a batala amafalikira pamwamba pa filimu ndikuyika magawo a zipatso.

Kufalitsa pa pallet

Ikani uvuni

Pukuta nsomba ndikuphika kwa mphindi 20 (kutentha 200 ° C).

Chiphuphu cha Herb Kuku

Masiku ano pali maphikidwe osiyanasiyana osavuta komanso owoneka bwino (omwe ali ndi zithunzi) pokonzekera kuyamwa nkhuku, yomwe imatha kuperekedwanso pagome la zikondwerero za alendo omwe akudwala matenda ashuga.

Chiphuphu cha Herb Kuku

chidutswa cha bere la nkhuku,
1-2 cloves wa adyo,
200 ml ya kefir,
kachidutswa kakang'ono ka muzu wa ginger
thyme (yatsopano yoma),
katsabola (watsopano kapena wouma),
mbewa (yatsopano kapena yowuma),
mchere, Bay tsamba.

Chifuwa cha nkhuku ndi zitsamba Zithunzi za zithunzi

Timamenya zifuwa za nkhuku, kuyesera kuti tisang'ambe nyama.
Cheka chopukutira ndi ginger.
Timasakaniza zitsamba zouma, ngati zonunkhira zatsopano zimagwiritsidwa ntchito mu Chinsinsi, ndiye kuwaza.
Thirani zitsamba, adyo, ginger ndi tsamba losweka bwino Bay mu mbale. Thirani chakumwa cha mkaka wowawasa, sakanizani ndi kuyika chidutswa cha nkhuku, marita kwa ola limodzi.
Timasinthanitsa chifuwa chowazenga ndikuchikuta, ndikuwonjezera mafuta, kuthira m'madzi pang'ono ndikuphika mbale mpaka kuphika. (kutentha 180 ° C).

Ng'ombe Z ng'ombe

Kuchokera ng'ombe mukhonza kuphika nyama yokoma, yowutsa mudyo komanso yotsekemera mkamwa yomwe ingakongoletse tebulo lililonse labwino.

Ng'ombe Z ng'ombe

200 g ya ng'ombe,
50 g wa bowa
anyezi
1 tbsp. supuni ya kirimu wowawasa
1 tbsp. supuni ya ufa
2 mazira
amadyera, obalaza, zonunkhira.

Podzazidwa, tsitsani bwino bowa, mazira owiritsa ndi amadyera, tumizani zosakaniza mu poto, nyengo ndi mchere, tsabola ndi mwachangu mpaka kuphika.
Timadula nyama ndi mbale, kumumenya, kuyika ndikudzaza.
Timafalitsa zikopa za nyama mu nkhungu, kutsanulira kirimu wowawasa, kuwaza ndi ufa ndi matebulo ndikuphika kwa mphindi 45 (kutentha 190 ° C).

Pie ndi malalanje

Ndi malalanje, mutha kuphika chitumbuwa chosavuta koma chokoma kwambiri. Chinsinsi sichikuphatikiza shuga, ufa, zinthu zokha zovomerezeka kwa odwala matenda ashuga.

lalanje limodzi
dzira limodzi
30 g sorbitol
100 g ma alimondi,
Supuni ziwiri za mandimu,
Art. supuni ya mandimu.

Chitani chithunzi cha malalanje

Kuphika:
1. Kwa mphindi 20, wiritsani malalanje, kenako ndikudula, chotsani njere ndikuyipititsa kudzera mu chopukusira nyama ndi peel.
2. Wongoletsani dzira mu mbale, kutsanulira sorbitol, zest ndi mandimu, kumenya mpaka yosalala.
3. Thirani maamondi a pansi ndi malalanje osakanizidwa osakaniza, sakanizani, ikani nkhungu ndikuphika mkate kwa mphindi 40 (kutentha 200 ° C).

Maffine a odwala matenda ashuga

Ngati mumagwiritsa ntchito njira yapamwamba yamakapu, mutha kusangalatsa anthu omwe ali ndi matenda ashuga ndi makeke okoma komanso okoma.

Maffine a odwala matenda ashuga

4 tbsp. supuni ya ufa wa rye
dzira limodzi
55 g mafuta ochepa otsika
othandizira (ma buliberries),
zimu mandimu,
wokoma, mchere

Makapu a chithunzi cha odwala matenda ashuga

Timayendetsa dzira pachidebe chosakanikirana, kuyika margarine wofewa, kuwonjezera shuga, mchere ndi zest ya mandimu, whisk zonse bwino.
Potsatira misa, timayambitsa ufa wa rye ndikuthira zipatsozo, kusambitsa ndi kufalitsa msuzi m'minyewa, kuphika ma muffin kwa mphindi 30 (kutentha 200 ° C).

Karoti pudding

Carrot pudding ndi makeke okoma omwe amatha kukonzekera odwala matenda ashuga a Chaka Chatsopano 2019.

3 kaloti wamkulu,
chidutswa cha ginger (Wosankhika),
3 tbsp. supuni mkaka
2 tbsp. spoons wowawasa zonona
50 g tchizi chamafuta ochepa,
dzira limodzi
supuni ya sorbitol
Art. spoonful mafuta masamba
tsp chitowe, chitowe ndi coriander.

Chithunzi cha Carrot

Pukuta kaloti pa grater wabwino, zilowerere m'madzi ozizira, kenako pofinyira ndi kugona tulo.
Thirani chakumwa cha mkaka, mafuta ku masamba ndi simmer kwa mphindi 10 pa moto wochepa.
Menyani chopanda cha curd ndi dzira ndi sorbitol, ndipo kenako tumizani ku kaloti ndikusakaniza.
Timathira mafuta ophika ndi mafuta, kuwaza ndi zonunkhira zonse ndikufalitsa misa, kuphika pudding kwa mphindi 30 (kutentha 200 ° C).
Musanatumikire, thirirani zitsuko ndi uchi kapena yogati.

Msuzi wowawasa ndi keke yogurt

Keke yozizira pa kirimu wowawasa ndi yogurt sikufuna kuphika. Zosakaniza zonse ndizotsika mtengo, zopepuka komanso zabwino.

100 ml wowawasa zonona
15 g wa gelatin
300 ml yogurt yachilengedwe (mafuta ochepa%),
200 g yogati yopanda mafuta,
waffles kwa odwala matenda ashuga,
zipatso (sitiroberi, mabulosi akuda, rasipiberi),
mtedza uliwonse.

Chithunzi cha owaza keke ndi yogurt

Zilowerere gelatin m'madzi, kenako kusungunuka mumadzi osamba ndikuzizira.
Sakanizani kirimu wowawasa ndi yogurt, kutsanulira gelatin ndikusakaniza bwino.
Potsatira misa, ikani zipatso zilizonse ndi kusakaniza. Ndiponso timadzaza ma waffle opindika kuti keke isunge mawonekedwe.
Thirani misa mu mawonekedwe osokonekera ndikuyika pamalo abwino kwa maola 4-5.
Mukatumikira, kongoletsani keke ndi zipatso, mtedza ndi masamba a timbewu.

Masamba a odwala matenda ashuga

Kulamula zakudya mu shuga si ntchito yovuta. Koma lero, ngakhale ndi matendawa, mutha kusangalala ndi maswiti okoma ochokera ku mphodza.

Masamba a odwala matenda ashuga

200 g mphodza
100 g nkhuyu zouma
100 g mtedza
wokoma aliyense (kulawa),
1 tbsp. supuni ya koko
4 tbsp. spoons a burande.

Nyemba ziyenera kumizidwa kaye m'madzi ozizira ndipo ndibwino kuchita izi usiku wonse. Kenako wiritsani anapiye kwa ola limodzi, owuma ndikupera mu chopukusira nyama kapena pogwiritsa ntchito blender.

Nkhuthu zimatenthedwanso m'madzi, makamaka mu cognac. Zipatso zouma zimatha kudulidwa ndi mpeni kapena kudutsa chopukusira nyama.

Mbale, sambitsani anapiye osankhidwa, nkhuyu, mtedza wosankhidwa ndi zotsekemera, sakanizani.

Mbale, kufalitsa pansi anapukusi, nkhuyu, mtedza wosankhidwa

Kuchokera pazotsatira, timapanga maswiti amtundu uliwonse, kuwaza cocoa, kufalitsa pambale ndikutumikirapo.

Fructose ayisikilimu

Matenda a shuga si chifukwa chokana ayisikilimu, omwe angathe kukhala osavuta pokonzekera meza.

Fructose ayisikilimu

300 ml kirimu (20%),
750 ml mkaka
250 g fructose
4 mazira a mazira
100 ml ya madzi
90 g wa zipatso (raspberries, sitiroberi).

Thirani mkaka ndi kirimu mu poto-wothira, valani pamoto ndipo posachedwa osakaniza azichotsa mu chitofu.
Pogwiritsa ntchito chosakanizira, kumenya fructose ndi zipatso, ndiye kutentha kutentha kwa mphindi 5 pamoto ndikudutsa pang'onopang'ono.
Tikuphatikiza mitundu iwiri: mabulosi ndi mkaka wowaka, timayima pamoto mpaka wothinitsidwa.
Pambuyo pozizira, tsanulirani mumtsuko, ndikuyika mufiriji mpaka mutalimbikira kwathunthu.

Ngati mungasankhe zinthu zoyenera, mutha kuphika chakudya chosavuta komanso chosangalatsa cha tchuthi chamtundu wa 2 odwala matenda ashuga. Patebulo la Chaka Chatsopano, anthu otere sadzadzimva kuti ali ndi vuto, chifukwa adzakhala ndi chilichonse patebulo, kuyambira zokhwasula-khwasula mpaka zotsekemera.