Dzungu la mtundu wa 2 odwala matenda ashuga: maphikidwe ndi mbale

Mapiritsi amtundu wa maungu ali ndi mavitamini ambiri ndipo amafufuza zinthu (chitsulo, potaziyamu, magnesium), komanso fiber. Izi masamba kuteteza chitukuko cha atherosulinosis, kudzimbidwa ngakhalenso shuga, amateteza matenda am'mimba.

Pogwiritsa ntchito maungu pafupipafupi mu chakudya ndi matenda a shuga a mtundu wachiwiri, kuchuluka kwa maselo a beta omwe amakonzanso kuchuluka kwa insulin ya mahomoni m'thupi la wodwalayo. Zikuwoneka kuti mfundo iyi imapangitsa kuti masamba azikhala ofunika kwambiri pakudya kwa odwala matenda ashuga ndipo mutha kugwiritsa ntchito muyeso iliyonse. Koma izi ndizolakwika.

Mndandanda wa glycemic index (GI) wa dzungu ndiwokwera kwambiri, womwe ungayambitse kuchuluka kwa shuga m'magazi. Chifukwa chake, musanaphatikizire zakudya za anthu amishuga m'zakudya, muyenera kudziwa kuchuluka kwa zipatso zamtunduwu, zomwe maphikidwe "otetezeka" matendawa. Pansi pa mafunso awa tilingaliridwa, komanso maphikidwe a zipatso zokhala ndi maswiti, dzungu ndi dzungu.

Aliyense wodwala matenda ashuga ayenera kudziwa lingaliro la index ya glycemic, popeza chakudya chimasankhidwa pamaziko awa. GI ndi digito yofanana ndi mphamvu ya chakudya itatha kugwiritsa ntchito shuga. Mwa njira, GI yocheperako, magawo ochepa a mkate omwe amapangidwa.

An endocrinologist wodwala aliyense, mosasamala mtundu wa shuga, amakhala ndi mankhwala othandizira. Ndi nthenda yachiwiri, iyi ndi njira yayikulu yomwe ingateteze munthu ku mtundu wodalira insulin, koma koyambirira, kupewa hyperglycemia.

GI ya dzungu imakhala yachilendo ndipo ndi magawo 75, omwe angakhudze kuchuluka kwa shuga m'magazi. Chifukwa chake, dzungu la matenda a shuga a 2 liyenera kugwiritsidwa ntchito muzakudya zochepa.

GI imagawidwa m'magulu atatu:

mpaka 50 PIECES - chizindikiro chodziwika bwino, zopangidwa menyu tsiku ndi tsiku,
mpaka 70 magawo - chakudya chotere chitha kuphatikizidwa ndi zakudya za anthu odwala matenda ashuga,
kuchokera 70 mayunitsi ndi pamwambapa - chizindikiro chachikulu, chakudya chikhoza kuyambitsa kuchuluka kwa shuga m'magazi.

Kutengera ndi zomwe tafotokozazi, muyenera kusankha zinthu zophikira.

Dzungu Kuphika

Masamba ngati dzungu ndimasinthasintha osiyanasiyana. Kuchokera pamenepo mutha kupanga pie, cheesecake, keke ndi casserole. Koma pophunzira maphikidwe, muyenera kutsatira zomwe zosakaniza zimagwiritsidwa ntchito. Onsewa ayenera kukhala ndi GI yotsika, chifukwa mbaleyo imakhala yolemedwa kale ndi glucose wapamwamba mumkaka wa dzungu.

Ngati mazira amafunikira maphikidwe okhazikika, ndiye kuti amasinthidwa ndi mapuloteni, ndipo muyenera kusiya dzira limodzi lokha - ndilo lamulo lomweli la matenda ashuga, chifukwa yolks imakhala ndi cholesterol yambiri.

Chinsinsi choyamba ndi kanyumba tchizi casserole, chomwe chimatha kukhala chakudya cham'mawa chokwanira kapena chakudya chamadzulo choyamba. Kutumizira odwala matenda ashuga sikuyenera kupitilira 200 magalamu. Imaphikidwa mu uvuni, kuipanga kukhala yowutsa mudyo.

Casserole imaphatikizapo zosakaniza za GI zotsika:

dzungu zamkati - 500 magalamu,
maapulo okoma - zidutswa zitatu,
wokoma kulawa,
tchizi chamafuta ochepa - 200 magalamu,
agologolo - zidutswa zitatu,
mafuta masamba - supuni 1,
rye ufa (wowaza nkhungu),
sinamoni kulawa.

Sepa dzungu mu msuzi m'madzi mpaka wachifundo, mutasuntha ndikudula pakati pa masentimita atatu. Pomwe ikuthandizidwa. Sulutsani maapulo kuchokera pachakumbuyo ndikudula ang'onoang'ono, ndikuphwanya sinamoni. Peel monga mukufuna.

Phatikizani mapuloteniwo ndi zotsekemera, monga stevia, ndikumenya ndi chosakanikirana mpaka thovu. Paka mafuta ophika ndi mafuta amasamba ndikuwaza ndi ufa wa rye. Sakanizani dzungu, tchizi tchizi ndi maapulo ndikuyika pansi mawonekedwe, kutsanulira mapuloteni. Casserole imaphika kutentha kwa 180 C kwa theka la ola.

Chinsinsi chachiwiri ndi charlotte ndi dzungu. Mwakutero, imaphikidwa, ngati apulo charlotte, zosintha zodzaza zokha. Pamagawo asanu muyenera:

rye kapena oat - 250 magalamu,
dzira limodzi ndi agologolo awiri,
dzungu zamkati - magalamu 350,
wokoma kulawa,
ufa wophika - supuni 0,5,
mafuta masamba - supuni 1.

Choyamba muyenera kumenya dzira, mapuloteni ndi zotsekemera mpaka kupangika chithovu. Sungani ufa mu osakaniza, kuwonjezera ufa. Pakani pansi pa mbale yophika ndi mafuta a masamba ndikuwaza ndi ufa wa rye, chifukwa chake kudzatenga mafuta otsala. Ikani dzungu losemedwa mu ma cubes ndikuwatsanulira wogawana ndi mtanda. Kuphika mu uvuni wokhala ndi preheated kwa mphindi 35, kutentha kwa 180 C.

Dzungu muffin limakonzedwa pamfundo zomwezi monga charlotte, zamkati zokha zamkati zimasakanizidwa mwachindunji ndi mtanda. Chifukwa cha kuphika kwachilendo, nthawi yophika mkateyo imachepetsedwa mpaka mphindi 20.

Koma cheesecake yopanda shuga simalimbikitsidwa kwa odwala matenda ashuga, chifukwa maphikidwe ake amakhala ndi batala yemwe ali ndi GI yayikulu ndi tchizi mascarpone, yemwe ali ndi zopatsa mphamvu zambiri.

Maphikidwe ena

Odwala ambiri amadabwa - momwe angaphikire dzungu la shuga komanso osataya katundu wake wopindulitsa. Chinsinsi chosavuta kwambiri ndi saladi wamasamba, omwe angakwaniritse chakudya chilichonse kapena njira yayikulu ya kadzutsa kapena chakudya chamadzulo.

Chinsinsicho chimagwiritsa ntchito kaloti watsopano, GI yomwe ndi yofanana ndi 35 PIECES, koma ndizoletsedwa kuti odwala matenda ashuga aziwiritse mu mawonekedwe owiritsa, pomwe chizindikirocho chikukula mpaka kukwera kwambiri. Pa ntchito imodzi, muyenera kupaka karoti, ma gramu 150 a dzungu pa grarse coar. Masamba a masamba ndi mafuta a masamba ndi kuwaza ndi mandimu.

Dzungu dzungu lamtundu wa 2 wodwala matenda ashuga komanso maphikidwe atha kukhala ndi zipatso. Zipatso zokhala ndi shuga popanda shuga sizisiyana ndi zomwe zimakonzedwa ndi shuga.

Kuti muwakonzekere, muyenera zofunika izi:

dzungu zamkati - 300 magalamu,
sinamoni - supuni 1 imodzi,
sweetener (fructose) - supuni 1.5,
uchi kapena msuzi wa uchi - supuni ziwiri,
madzi oyeretsedwa - 350 ml.

Choyamba muyenera kudula dzungu kukhala ma cubes ang'ono ndikuwaphika m'madzi ndi sinamoni pamoto wochepa mpaka theka-kuphika, dzungu lisatayike. Pukuta mabataniwo ndi thaulo la pepala.

Thirani madzi mumtsuko, onjezerani sweetener ndikubweretsa chithupsa, kenako onjezani dzungu, simmer kwa mphindi 15 pa moto wochepa, ndiye kuwonjezera uchi. Siyani zipatso zotsekemera mu madzi kwa maola 24. Mukasiyanitsa zipatso zotsekemera ndi madzi ndikuziyika pa pepala kuphika kapena zina, youma kwa masiku angapo. Sungani zomwe zakonzedwa mu mbale yagalasi pamalo abwino.

Dzungu la mtundu wa 2 shuga limatha kuthira mu phala. Puphkin dzungu ndi yoyenera chakudya chamasana kapena chakudya chamadzulo choyamba. Zotsatira zotsatirazi zidzafunika:

Mapira - 200 magalamu,
dzungu zamkati - magalamu 350,
mkaka - 150 ml
madzi oyeretsedwa - 150 ml,
lokoma - kulawa.

Dulani dzungu mu timiyala tating'ono, ikani poto ndikuthira madzi, simmer kwa mphindi khumi pa moto wochepa. Kenako onjezerani mkaka, zotsekemera ndi mapira, omwe m'mbuyomu osambitsidwa ndi madzi. Kuphika mpaka mbewuzo zitakonzeka, pafupifupi mphindi 20.

Dzungu phala limatha kukonzekera osati ku mapira, komanso kwa balere waku barele ndi barele. Inu nokha muyenera kuganizira payekha nthawi yophika iliyonse ya dzinthu.

Malangizo onse

Mu matenda a shuga a mtundu uliwonse, wodwala sayenera kungodziwa malamulo a kudya, komanso asankhe zinthu zoyenera kuti asayambitse hyperglycemia. Zonthu zonse zomwe zimakhala ndi shuga wambiri ndizoyenera kukhala ndi GI ya 50 PIECES, nthawi zina mutha kudya chakudya ndi chizindikiro cha 70 PIECES.

Zakudya zamafuta ochulukirapo zimadyedwa m'mawa. Chifukwa cha zochita zolimbitsa thupi za munthu, shuga amasavuta kugaya. Izi zimaphatikizapo zipatso, zakudya zodwala, komanso msuzi wolimba.

Zakudya zoyambirira ziyenera kukonzekera msuzi wamasamba, kapena nyama yachiwiri. Ndiye kuti, nyama itayamba kuwira, madzi amathiramo ndipo wokhawo wokha ndi omwe akukonza msuzi komanso mbale yakeyo. Zakudya zosenda bwino za anthu odwala matenda ashuga zimaphatikizidwa kwambiri ndi zakudya, chifukwa kusinthasintha kumawonjezera GI ya zakudya.

Tisaiwale za kuchuluka kwa kuchuluka kwa madzi am'madzi - malita awiri ndi chofunikira kwambiri. Mutha kuwerengetsa kuchuluka kwanu, pamililita imodzi pa kalori imodzi yomwe amadya.

Zakudya za matenda ashuga ziyenera kukhala zazing'ono komanso zazing'ono, makamaka nthawi zonse. Sizoletsedwa kufa ndi njala komanso kudya kwambiri. Chakudya chomaliza osachepera maola awiri asanagone. Kuphatikiza apo, zakudya za anthu odwala matenda ashuga ziyenera kuyatsidwa bwino ndi kutentha - kuphatikiza ndi kuwonjezera mafuta ambiri ndi kuwaza sikumayikidwa.

Kanemayo munkhaniyi akukamba za zabwino za dzungu.

Dzungu Zonunkhira

Yophukira ndi nthawi ya dzungu. Maungu ndimalo osungiramo zinthu zofunikira, ndiwotsekemera, athanzi, ndi mawonekedwe awo amakondweretsa diso ndikukusangalatsani. Ngati simunakonde dzungu mumbale imodzi, ndiye kuti muyenera kuyesanso mbale ina.
M'maphikidwe osiyanasiyana, maungu amatseguka m'njira zosiyanasiyana. Itha kukhala yazonunkhira, zonunkhira, zamchere, zotsekemera, kukhala ngati mbale yayikulu kapena monga mchere.
Dzungu amagulitsidwa onse kugwa ndi chisanu; sizovuta kugula. Chifukwa chake, mutha kusangalala ndi masamba odabwitsa awa pafupifupi miyezi isanu ndi umodzi.
Lero ndikufuna kuyambitsa Chinsinsi cha maungu onunkhira. Chakudyachi ndi chabwino kwa iwo omwe amadya, kwa iwo omwe akufuna kuchepetsa zopatsa mphamvu, komanso kwa iwo omwe amasamalira kudya. Mwanjira iyi, dzungu limatha kukhala mbale yodziyimira payokha, ndipo limatha kukhala cholowa m'malo mwa gawo la nyama ndikuthandizira mbale yakumbuyo. Mulimonsemo, nkovuta kunyalanyaza zabwino zomwe dzungu limabweretsa.

Zogulitsa:

Dzungu
Mafuta ophikira
Mchere
Madzi a mandimu
Tsabola wakuda wowonda
Tsabola wofiyira pang'ono
Curry
Tsabola wa chili
Garlic
Cilantro

Kuphika:
Kuti mukonze dzungu labwino, sulutsani dzungu kuchokera pachidwi chake ndikudula zamkati kukhala ma cubes ang'ono.
Wiritsani supuni zingapo za mafuta a masamba mu poto ndikukutumizani dzungu. Muziwaza ndi mwachangu mabataniwo kwa mphindi ziwiri. Zambiri ...

Msuzi wa Shrimp Pumpkin

Dzungu ndi mankhwala abwino kwambiri, aliyense amadziwa zimenezo. Koma, mwatsoka, kutali ndi zakudya zonse, ndipo omwe amachita izi pafupipafupi amatha kuwerengeredwa zala. Koma pachabe. Dzungu ndi malo osungira zakudya.
Ili ndi mavitamini, ndikutsatira zinthu, ndi ma macrocell. Zinthu zonsezi ndizofunikira thupi lathu. Ndipo matenda ashuga, kufunikira kwa michere kumakhala vuto lalikulu kwambiri. Popeza powona zakudya zosiyanasiyana, nthawi zambiri ndimagwiritsa ntchito mavitamini ndi michere omwe nthawi zambiri amakhala ndi vuto, popeza zinthu zambiri sizidyedwa, kapena kudyedwa pang'ono, michere yambiri imagwiritsidwanso ntchito. Kuperewera kwa mavitamini ndi zinthu zina pang'onopang'ono kumayamba kukhudza thanzi komanso kukongola.
Ichi ndichifukwa chake ndikofunikira kwambiri kusamala zakudya zanu, onetsetsani kuti mbale zomwe zili nazo zonse zofunikira.
Dzungu ndiye chinthu chabwino kwambiri pa izi. Ndipo kwa iwo omwe akuti sakonda dzungu, nditha kukupatsani kuti mukaphike msuzi wokoma wa dzungu ndi shrimp. Izi siziwasiya aliyense wopanda chidwi.
Zambiri ...

Dzungu mu Lemon Uchi Marinade

Dzungu ndi mankhwala abwino kwambiri. Ili ndi michere yambiri, mavitamini ndi kufufuza zinthu, zomwe ndizofunikira pakuchita bwino kwa thupi. Kugwiritsa ntchito dzungu pafupipafupi kumathandiza kuti chimbudzi chikhale ndi mphamvu, kumathandizanso ntchito ya chiwindi, kumathandizira kuyeretsa thupi, kukonza khungu ndikuwonjezera chitetezo, kuthandiza thupi kuthana ndi matenda nthawi yophukira-yozizira.
Sikuti aliyense amakonda dzungu, koma izi ndizotheka kwambiri chifukwa sanapezebe njira yabwino. Kukoma kwa dzungu ndi zochulukirapo ndipo ngati mungakhale ndi cholinga, mudzapeza chinsinsi chomwe dzungu lidzatsegule kuchokera kwatsopano ndikukhala chinthu chomwe mumakonda.
Zambiri ...

Dzungu phala lopanda mbewu monga chimanga

Zogulitsa:

Kuphika:
Dulani dzungu kukhala ma cubes / cubes ang'ono.

Muzimutsuka ndi zouma zouma ndi chopukutira.

Thirani mafuta pang'ono zamasamba mu poto, ikani dzungu pamenepo. Muziwotcha zonse, kuphika kwa mphindi 2-3.

Ndiye kutsanulira zoumba, kusakaniza.

Thirani madzi pang'ono, kuphimba ndikuphika kwa mphindi 15.

Onjezani mchere pang'ono ndi supuni 1-2 za uchi. Gwiritsani moto wochepa kwa mphindi 2-3 ndikuchotsa pamoto.

Musanatumikire, mutha kuwaza ndi mtedza wosweka kapena coconut. Zambiri ...

Zakudya za masamba ndi dzungu muphika wofulumira

Zogulitsa:

Chinyumba cha nkhuku
Dzungu
Tomato
Anyezi
Kaloti
Mchere
Zonunkhira

Kuphika:
Firimu la nkhuku odulidwa mumtundu wawung'ono, monga zosakaniza zotsalazo.

Ikani malonda onse mu mbale ya multicooker, mchere kuti mulawe, onjezani zonunkhira.

Thirani supuni zingapo za mafuta a masamba ndi madzi pang'ono mumtimawo, tsekani chivundikirocho ndikuvala pulogalamu ya "Stew" kwa mphindi 50. Zambiri ...

Dzungu casserole ndi minced nyama

Zogulitsa:

Kuphika:
Sendani dzungu ndi kabati.

Wiritsani nyama mpaka kuphika ndikudutsa chopukusira nyama. Mchere wothira ndikusakaniza mazira 1-2 mmenemo.

Dulani anyezi kukhala mphete zoonda zochepa.

Katemera tchizi.

Pukusani mawonekedwe ndi batala, ikani wosanjikiza dzungu, mchere. Ikani minced nyama pa dzungu, kenako wosanjikiza anyezi ndi tchizi, komanso dzungu.
Thirani madzi mu nkhungu.

Ikani casserole mu uvuni ndikuphika kutentha kwa madigiri a 180 kwa ola limodzi. Zambiri ...