Mtundu 2 maphikidwe a saladi a shuga

Mavuto azakudya amatenga gawo lofunikira m'moyo wa munthu. Kuphika mbale zophikira zomwe zimaphatikizidwa muzakudya za wodwalayo ndichinthu chofunikira kwambiri. Ma saladi osiyanasiyana a odwala matenda ashuga amagwiritsidwa ntchito ngati zodyera pakati pa chakudya chachikulu ndi chachiwiri panthawi ya nkhomaliro. Pophika, njira zosavuta zaukadaulo zimagwiritsidwa ntchito. Kodi zofunika zazikulu za masaladi, magwero a mavitamini ndi michere ndi ziti? Zosankha, ndizakudya zamagulu otani omwe amavomerezedwa ndi endocrinologists kuti agwiritsidwe ntchito ndi odwala omwe ali ndi mtundu woyamba wa 2 ndi shuga?

Zofunikira pa Saladi

Akatswiri amaganiza kuti saladi ndi chakudya. Itha kuthandizidwa ndi nyama kapena nsomba. Okonzeka kuchokera kumasamba osenda (osenda kapena udzu) masamba ndi zipatso:

Zosakaniza zambiri mu mbale, ndizosangalatsa komanso zopatsa mphamvu ndizakudya za michere. Zonunkhira zimagwiritsidwa ntchito ngati zokhwasula-khwasula: pansi poriander, curry, zipatso - chicory zimawonjezeredwa ku ndiwo zamasamba. Spig ya curley ya curly ndi zipatso zilizonse zimapangitsa mbaleyo kukhala yowoneka bwino komanso yosangalatsa.

Ngakhale kukonzekera kosavuta, pali zina zofunika pamakonzedwe otere:

• Masamba omwe amagwiritsidwa ntchito kwambiri mu chakudya chokhazokha, ngati mulibe zotsutsana (vuto lililonse laumunthu, ziwengo), anyezi ndi adyo. Zinthu za bacteria wazomwe zimapangidwa zimatha msanga. Izi zamasamba amadulidwa mu saladi musanatumikire. Pa matenda am'mimba thirakiti (gastritis), anyezi ndi adyo ndizosambitsidwa bwino. Kuti, m'malo mwake, tichotse zinthu zoyaka zomwe zimakwiyitsa mucosa wam'mimba.
• Mchere umafunikiranso komaliza. Sodium chloride mu sodium chloride imathandizira kuti amasusi ambiri atulutsidwe kuchokera ku saladi.
• Masamba obiriwira obiriwira atakhala pakuwala samatha kukoma kwawo ndi kuchepa kwa thanzi lawo. Ndikwabwino kuwaza iwo asanadye.
• Tsabola wokoma amayamba kupakasa, kutsukidwa, kenako ndikudulidwa. Chifukwa chake awulula kukoma kwake, mawonekedwe ake adzakhala ofewa. Ndipo amadyera azikhala atsopano komanso okongola.
• Masamba a kabichi akunja sayenera kutayidwa. Iwo ali osayenerera mwayi chifukwa chamkati masamba zigawo zamasamba. Masamba apamwamba achinthu chothandiza cha matenda ashuga amagwiritsidwa ntchito kwambiri pa saladi, muli mavitamini ochulukirapo mwa iwo.
• Knead saladi mu mbale yayikulu, yokhala ndi ma spatulas awiri amtengo. Kusuntha kumapangidwa kuchokera kumakoma kupita pakati. Chifukwa chake zosakaniza za mbale sizowonongeka, zimasakanizika bwino. Kenako pulogalamu ya chakudya imayalidwa mosamala mu mbale ya saladi. Saladi yomwe ili mumbale yowonekera imawoneka yosangalatsa.

M'mapangidwe a saladi a mitundu 1 odwala matenda ashuga, kuchuluka kwa magawo a mkate (XE) kukuwonetsedwa. Kwa odwala omwe samadalira insulini, kuwerengetsa zomwe zili mkati mwa calorie ndizakudya ndizofunikira.

Masaladi amasamba

1. Saladi ndi nyemba ndi biringanya, 1 akutumizira - 135 Kcal kapena 1.3 XE.

Nyemba zozikika m'madzi ozizira usiku, kuphika mpaka kuphika kwathunthu. Dulani biringanya kukhala magawo ndi kuwira pang'ono mumchere wamchere, kukhetsa madzi ndikuzizira. Sakanizani masamba, kuwonjezera anyezi wosakanizidwa ndi adyo. Nyengani saladi ndi mafuta a masamba ndi mandimu.

• biringanya - 500 g (120 Kcal),
• nyemba zoyera - 100 g (309 Kcal, 8.1 XE),
• anyezi - 100 g (43 Kcal),
• mafuta masamba - 34 g (306 Kcal),
• mandimu - 30 g (9 Kcal),
• amadyera - 50 g (22 Kcal).

Magawo a mkate omwe amapezeka mchakudyachi amangopatsa zakudya za nyemba zokha. Biringanya imayendetsa mineral metabolism, ntchito yamatumbo, imalepheretsa kukula kwa cholesterol m'magazi.

2. "Saladi ya Chilimwe", gawo limodzi - 75 Kcal kapena 0,4 XE. Kuwaza kabichi (pang'ono), tomato watsopano. Tsabola wokoma wa mitundu yosiyanasiyana wodulidwa m'mphete zokhala theka, radishes - pamagawo owonda. Onjezani mchere, basil wosenda ndi adyo. Nyengo ndi mandimu ndi mafuta a masamba.

Pamasamba 6 a saladi:

• kabichi - 200 g (56 Kcal),
• tomato - 200 g (38 Kcal),
• tsabola wokoma - 100 g (27 Kcal),
• radish - 100 g (20 Kcal),
• mandimu - 20 g (6 Kcal),
• mafuta a masamba - 34 g (306 Kcal).

Pang'ono pang'ono kuchuluka kwa buledi komwe mbale imapatsa madzi a phwetekere. Pochita, XE ikhoza kunyalanyazidwa ndikulephera kulowetsedwa ndi insulin yayifupi pansi pa saladi.

3. Vinegret, 1 akutumizira - 136 Kcal kapena 1.1 XE. Wiritsani mbatata ndi kaloti mosiyana. Ngati mukuphika beets mu uvuni, vinaigrette adzakhala tastier. Dulani masamba osungidwa m'mitundu yaying'ono. Kuti beets zisasokoneze zosakaniza zina zambiri, ziyikeni kaye choyamba mu mbale ya saladi ndikuwonjezera mafuta a masamba. Kuwaza pickles, sakanizani chilichonse ndi mchere kabichi.

• mbatata - 200 g (166 kcal),
• kaloti - 70 g (23),
• beets - 300 g (144 kcal),
• sauerkraut - 100 g (14 Kcal),
• pickles - 100 (19 Kcal),
• mafuta a masamba - 50 g (449 kcal).

Magawo a mkate amaganiziridwa chifukwa cha kupezeka kwa mbatata mu saladi.

Mitundu ya saladi

Mu saladi wokoma aliyense zipatso, zipatso, mtedza amaphatikizidwa. Ngati mchere wotsekemera ukapeza bwino chifukwa cha chakudya chochuluka, ndiye kuti chimodzi mwaziphatikizidwezi chitha kusinthidwa ndi karoti. Fiber zamasamba zimachepetsa kukula kwa shuga m'magazi.

1. Saladi "Orange Dzuwa" (184 Kcal kapena 1.2 XE). Sendani malalanjewo, gawani magawo awiri kenako ndikudula m'magawo ang'onoang'ono. Sendani kaloti, kabati. Sakanizani zipatso zowoneka bwino ndi ndiwo zamasamba, onjezerani mtedza uliwonse.

• Orange - 100 g (38 Kcal),
• kaloti - 50 g (16 Kcal),
• mtedza - 20 g (130 Kcal).

Magawo a mkate ndi lalanje.

2. Amapichesi okhathamiritsa (chipatso chimodzi chachikulu - 86 Kcal kapena 1.4 XE). Peulo maapulo ndi mbewu, kudula mutizidutswa tating'ono. Onjezani kirimu ndikudzaza mavuvu yamapichesi. Kukongoletsa ndi raspberries ndi masamba a timbewu.

• Amapichesi - 500 g (220 Kcal),
• maapulo - 300 g (138 Kcal),
• kirimu wamafuta 10% - 100 g (118 Kcal),
• raspberries - 100 g (41 Kcal).

Zipatso zonse zimanyamula chakudya chokha mwa iwo okha, ma XE amapangira iwo. Amalepheretsa kulumpha kwa shuga m'magazi - zonona.

3. Muesli ("Saladi Yokongola") - 306 Kcal kapena 3.1 XE. Thirani oatmeal kwa mphindi 10-15 ndi yogati. Pogaya zipatso ndi mtedza.

• Hercules - 30 g (107 Cal),
• yogati - 100 (51 Kcal),
• mtedza - 15 g (97 Kcal),
• zoumba - 10 g (28 Kcal),
• apulo - 50 g (23 Kcal).

Ngati kulemera kwambiri kapena kuchuluka kwa shuga m'magazi sikuloleza kugwiritsa ntchito zoumba ndi mtedza, ndiye kuti akhoza kusinthidwa ndi 50 g yazipatso zina (kiwi - 14 Kcal, sitiroberi - 20 Kcal, apricot - 23 Kcal). Tembenuza saladi wophika kwambiri kukhala mtundu wa matenda ashuga wa cyclic.

Ma saladi patebulo la chikondwerero

1. Saladi "Swan", gawo limodzi - 108 Kcal kapena 0,8 XE. Dulani mbali zazing'ono za cubes phwetekere, nkhaka zamchere ndi zatsopano, zosefa nkhuku zophika, anyezi, mapuloteni olimbika, mazira. Onjezani nandolo zobiriwira zamzitini. Sumutsani zosakaniza ndikuwathira mu msuzi. Zomwe zimapangidwira: mayonesi, kirimu wowawasa, amadyera osaphika ndi curry. Grate yolks pamwamba pa saladi.

• tomato - 100 g (19 Kcal),
• nkhaka yatsopano - 100 g (15 Kcal),
• nkhaka kuzifutsa - 100 (19 Kcal),
• anyezi - 100 g (43 Kcal),
• mazira (2 ma PC.) - 86 g (136 Kcal),
• nandolo - 100 g (72 Kcal),
• chimanga - 100 g (126 Kcal),
• nkhuku - 100 g (165 Kcal),
• amadyera - 50 g (22 Kcal),
• kirimu wowawasa 10% mafuta - 25 g (29 Kcal),
• mayonesi - 150 g.

2. Saladi "Chiwindi", gawo limodzi - 97 Kcal kapena 0,3 XE. Sambani chiwindi cha ng'ombe, chotsimikizika mu filimuyo ndi ma ducts a bile, odulidwa muzidutswa zazikulu. Wiritsani mumchere wamchere mpaka wachifundo, pamodzi ndi mutu wa anyezi ndi kaloti. Tiziziritsa chiwindi ndi kusema. Anadulidwa anyezi osenda m'mphete zochepa, nadzatsuka ndi madzi otentha. Thirani zakudimba zamasamba ndi mandimu ndi mchere. Lolani anyezi kuti alowe m'malo acidic kwa theka la ola. Ndiye kusakaniza ndi chiwindi. Nyengo saladi ndi mayonesi.

• chiwindi - 500 g (490 Kcal),
• anyezi - 200 g (86 Kcal),
• mandimu - 50 g (9 Kcal),
• mayonesi - 2 tbsp.

Mayonesi pa tchuthi tchuthi ndi mafuta ochepa. Zambiri pazomwe zimapangidwira komanso zopatsa mphamvu zimasonyezedwa phukusi.

Zosankha zofananira za saladi zilinso ndi malo. Pali fanizo lonena za chidwi. Maphikidwe angapo amatha kungowononga mbale ina iliyonse. Kuphika saladi sikuvulaza akatswiri anayi aluso azikhalidwe zosiyanasiyana. Woyamba, yemwe amakhala wolimba, nthawi zonse amayikidwa kuti adzaze mbale ndi viniga, kuti asangowaza. Wachiwiri, wafilosofi wophika, adzafunika mchere wa saladi. Amadziwa nthawi yochitira izi komanso kuchuluka kwa mchere wofunikira. Kwa wachitatu, wowolowa manja mwachilengedwe - onjezani mafuta. Kusankha njira yanji yomwe saladi amasakanikirana, yomwe ingowonjezerapo ndi chinthu chopanga chophikira.

Masamba a Saladi

Mpaka pano, mabuku ophikira amakhala ndi maphikidwe ambiri a saladi a matenda ashuga. Nthawi zambiri, masamba ophika kapena owiritsa amaphatikizidwa mu Chinsinsi. Otsatirawa ndi mndandanda wazinthu zomwe zimapezeka kwambiri komanso zopindulitsa thupi.

1. Kabichi Akatswiri amatenga masamba awa pamalo oyamba a odwala matenda ashuga. Imathandizanso popanga, yaiwisi, yophika. Itha kuphatikizidwa ndi mbale zazikulu, zothetsedwa monga mankhwala odziyimira pawokha. Madzi ochokera ku sauerkraut amatha kutsitsa shuga, amalipiritsa thupi ndi mavitamini ndi michere yambiri.
2. Nkhaka Masamba amalimbitsa makoma amitsempha yamagazi, kuwapangitsa kukhala otanuka kwambiri. Mutha kugwiritsa ntchito zakudyacho ngati mbale ina kapena gawo la saladi.
3. Kaloti. Mtengowu ndiwothandiza matenda a shuga, chifukwa amatha kukhalabe ndi masomphenya komanso kuchepetsa shuga. Madotolo ati izi zamasamba zitha kumangodya zophika zokha mopanda malire. Chochita chophika chimawonjezera shuga.
4. Beetroot. Mutha kugwiritsa ntchito masamba mu njira yophika. Pamimba yopanda kanthu, tikulimbikitsidwa kudya saladi wa beets owiritsa. Izi sizingangokhala zathanzi, komanso shuga wotsika. Kuphatikiza apo, mbale iyi sikukhumudwitsa mucosa wam'mimba.
5. Anyezi. Ndikosavuta kuonanso phindu la anyezi, makamaka kwa odwala matenda ashuga. Masamba amasintha magazi, kumenyana ndi cholesterol, ndiko kupewa matenda. Ponena za kuchuluka kwa masamba osaphika omwe adya, muyenera kufunsa dokotala.

Zakudya zina monga tomato, tsabola, adyo ndi zitsamba zimatha kudyedwa mosavomerezeka mu saladi iliyonse kwa odwala matenda ashuga, chifukwa sizingavulaze thupi.

Ziphuphu ndi zukini zikulimbikitsidwa kuti zizingotengedwa mu mphodza, kuti zisayambitse kuchuluka kwa shuga.

Malangizo Ophika

Masaladi opepuka azamasamba ayenera kupezeka m'zakudya za munthu yemwe akudwala matenda ashuga amtundu wa 2. Zakudya zoterezi sizitenga nthawi yambiri mukupanga ndipo sizitengera luso lalikulu la upikisano. Kugwiritsa ntchito saladi wa masamba tsiku ndi tsiku kumathandizira osati chithandizo chokha, komanso kuchepa thupi, komwe ndikofunikira kwambiri kwa matenda ashuga a 2. Kuti mupeze zakudya, muyenera kufunsa katswiri yemwe angakuuzeni zinthu zomwe ziyenera kuphatikizidwa pazosankha.

Chifukwa chidwi chiyenera kulipira pa masamba omwe amagwiritsidwa ntchito. Ndibwino ngati mphatsozo zili m'munda mwanu. Ma saladi amatha kudya chakudya cham'mawa, nkhomaliro, chakudya chamadzulo kapena ngati chakudya chamtopola. Pophika, mutha kulumikiza malingaliro anu, gwiritsani ntchito masamba ndi zipatso zilizonse, koma muyenera kukumbukira kuti mu shuga, gawo lililonse la mbatata liyenera kukhala 200 g.

Kwa anthu omwe ali ndi matenda a shuga 1, ma saladi okhala ndi kugaya chakudya chamafuta kwambiri sayenera kuperekedwa pachakudya. Kabichi iyenera kupezeka muzakudya zamtundu uliwonse komanso kapangidwe kachulukidwe ka saladi. Ubwino wazakudya zotere ndizochepa-calorie ndi juiciness. Mutha kuphika kabichi ndi saladi wa beet okazinga ndi mafuta a masamba ndi mandimu. Monga gawo la saladi, beets iyenera kuwiritsa. Zakudya izi zimapindulitsa thupi ndikuziwhatitsa ndi mavitamini.

Kusavuta kukonzekera ndi kakhazikitsidwe ndi chikhalidwe cha mbale zotere. Saladi ya udzu winawake, maapulo ndi kaloti amatsitsa magazi ndikuyenda bwino. Chovala ichi ndi wowawasa zonona ndi mandimu ndi zitsamba. Zakudya za anthu odwala matenda ashuga zimatha kukhala zosangalatsa komanso zopatsa thanzi nthawi yomweyo.

Zachilendo komanso maholide a tchuthi

Zakudya zopatsa thanzi za matenda amtundu 1 ndi mtundu wa 2 ziyenera kuyang'aniridwa ndi adokotala. Gawoli lili ndi maphikidwe a saladi wokoma yemwe sangawononge thupi lofooka.

Saladi ndi squid. Kuti mukonzekere muyenera:

• 200 g nyamayi
• Ma PC 5. azitona
• 3 ma PC nkhaka
• 100 g wa letesi.

Choyamba muyenera kuyeretsa nyamayo, kuchotsa zonse zam'mimba zake. Kenako ikani mitembo yokhazikika mu poto wam'kati ndi mwachangu kwa mphindi zitatu. Dulani nkhaka kukhala mizere kapena ma cubes. Sambani masamba ndi masamba. Dulani azitona m'magawo anayi ndikuwonjezera ku nkhaka ndi letesi. Ikani ma squid okonzedweratu mumbale yomweyo ndikusakaniza zonse bwinobwino. Gwiritsani ntchito mafuta kapena mandimu ngati chovala chovala.

"Nyanja" yopanda thanzi komanso yocheperako idzakongoletsa tebulo wamba kapena chikondwerero, sichingakhudze chiwerengerocho ndipo sichizunza boma. Shrimps, maapulo, ma squid ndi ma greens amagwiritsidwa ntchito pokonzekera:

• 2 ma PC mazira
• 100 g maapulo
• 0,5 kg squid
• 0,5 kg wa shirimpu,
• 120 g wa miyala yamkati,
• mafuta a masamba.

Kuphika kumayamba ndi kuvala. Kwa izi, caviar, viniga cider viniga, batala ndi yolks wosweka amatengedwa. Zonsezi zimasakanizidwa ndikuthiridwa mpaka zosakaniza zazikulu zimaphika. Dulani squired yophika kukhala yopanga, kuwonjezera maapulo okhala ndi mitengo ndi shrimp kwa iwo. Dulani mapuloteniwo kukhala ma cubes ndikuwayika mu saladi. Onjezerani kuvala ndikusakaniza zonse. Pamwamba ndi masamba a saladi.

Ma saladi a odwala matenda ashuga amakonzedwa popanda mayonesi komanso zakudya zamafuta kwambiri. Kugwiritsa ntchito mbatata yokazinga, nkhumba, ndi zina ndizosavomerezeka. Lolani kugwiritsa ntchito nkhuku yophika, hering'i yamafuta ochepa. Kuti mupange saladi wokongola ndikuyiyika pagome la zikondwerero, muyenera kupanga zolemba pazokongoletsa zake. Mwachitsanzo, kuwaza ndi zitsamba zosankhidwa bwino kapena kuyika maolivi osankhidwa. Dulani duwa kuchokera ku kaloti, nkhaka, maapulo. Zonse zimatengera lingaliro la wophika. Zakudya zotere zimakongoletsa tebulo la chikondwerero mu Chaka Chatsopano, tsiku lobadwa ndi mabanja ena, tchuthi cha holide.

Makonda Okonda

Masaladi a Chaka Chatsopano, monga Olivier ndi saladi wa crab, mwatsoka sangathe kudya shuga. Chowonadi ndi chakuti ali ndi mayonesi ambiri. Koma bwanji ngati Chaka Chatsopano sichiri tchuthi konse popanda iwo.

Musakhumudwe, chifukwa kusintha zina mwazomwe mumakonda, mumalandira saladi wabwino komanso wopanda vuto. Soseji imatha kusinthidwa ndi nkhuku yophika, ndipo m'malo mwa mayonesi, ndibwino kuwonjezera kirimu wowawasa. Izi zibweretsa kukoma watsopano ku saladi yomwe mumakonda. Kuchuluka kwa mbatata kuyenera kukhala magalamu 200 okha.

Koma mu saladi za timitengo ta nkhanu, muyenera kuwonjezera avoca m'malo mwa chimanga ndipo, ngati zingatheke, gwiritsani ntchito nyama ya nkhanu. Mukavala saladi, ndibwino kusankha kirimu wowawasa ndi kuwonjezera kwa mandimu.

Mndandanda wazomwe anthu odwala matenda ashuga ali nawo ndi bwino kuchotsera masamba a zipatso, omwe angagwiritsidwe ntchito ngati mchere. Zipatso zopatsa thanzi ndi chitumbuwa, mphesa, apulo ndi mitundu yonse ya zipatso zouma. Kukonzanso saladi iyi kumakhala kirimu wowawasa kapena yogurt yamafuta ochepa.

Anthu odwala matenda ashuga amtundu wa 2 amakonda kutsutsana kuti amafa chifukwa cha vuto lawo. Kukonzanso kwina, kwenikweni, kumatha kuyesedwa. Komabe, munthu ayenera "kuyesa" kwambiri kuti amayamba kukhala matenda oopsa, omwe, popanda kukokomeza, ndi matenda a shuga. Choyambitsa chachikulu ndichakudya "cholakwika", chodzazidwa ndi chakudya. Ndikofunika kuti achepetse malire, komanso ndibwino kuti musawachotsere mndandanda wa anthu odwala matenda ashuga tsiku lililonse.Ndi maphikidwe omwe amapangidwa kuchokera ku zakudya zovomerezeka, zopatsa thanzi, kuchuluka kwa shuga m'magazi nthawi zina amabwereranso kwina popanda mankhwala apadera. Pazonse, zakudya zamatenda a shuga ndizofunikira kwambiri pakuchipatala.

Zakudya za matenda a shuga a 2: zomwe sizingatheke

Type 2 shuga mellitus amatchedwanso osatinso-insulin, chifukwa thupi silimakumana ndi vuto la kusowa kwa timadzi timeneti. Nthawi zambiri, m'malo mwake, insulini imapangidwa mopambanitsa, koma sazindikira maselo ndi minyewa. Chifukwa cha kuchepa kwa chidwi ndi zolandilira zomwe zimafanana, ndizosakwanira. Ngati anthu odwala matenda ashuga a mtundu 2 amadya maswiti, chimanga, pasitala, maffini, kapamba, yemwe amagwiranso ntchito, amatha nthawi. Kupanga kwa insulini kumatsika, ndipo mtundu wa 2 shuga umayamba kuyenda bwino kwambiri.

Zakudya zokhwima zomwe dokotala wanena za matenda ashuga a 2 zimakhumudwitsa odwala ambiri. Zoletsa zina! Ndipo izi ndi za moyo wanga wonse! Komabe, yesani kuyang'ana momwe zinthu ziliri kuchokera ku mbali inayo. Anthu ena, ndikukhulupirira ine, pali ambiri a iwo omwe amasamala zaumoyo wawo komanso thanzi lawo, modzifunira amakana kuzipitilira muyeso. Nthawi yomweyo, samakhala osasangalala; amasangalala kudya. Chifukwa chake chilengedwe chakupatsani mwayi kuti mubwezeretse mawonekedwe anu akuthupi, kudziyika nokha. Ndipo izi zimangofunika chabe - kukhazikitsa zakudya zabwino za anthu odwala matenda ashuga. Iwalani za zakudya zokhala ndi shuga, ufa, ndi wowuma.

Ndikosavuta kupanga menyu wokhala ndi mtundu wachiwiri wa matenda ashuga tsiku lililonse ndi maphikidwe kuchokera ku nyama yopanda thukuta, nsomba, tchizi choko, mazira, zitsamba, zipatso, masamba. Pamtunda, ndiye kuti, pafupifupi chilichonse chomwe chimapsa panthaka, kupatula mphesa, nkhuyu, madeti, zimatha kudyedwa mopanda mantha. Ndikulimbikitsidwa kudya mpaka 100 g zipatso chilichonse patsiku ndi zipatso zomwezo (maapulo, mapeyala, nthochi, mapichesi, apricots). Zakudyazi zimaphatikizidwa ndi tsamba letesi, zonunkhira komanso zowoneka bwino zakutchire (leek, sorelo wamtchire, ndi kutenthetsa). Zomera za muzu (kaloti, ma turnips, ma radish, ma radish, Yerusalemu artichok) akulangizidwa kuti zisaphikidwe kuti tisunge utsi wozungulira momwe unalili kale. Ndipo mbatata ndi beets zomwe zimasungidwa kwa odwala matenda ashuga a 2 sabata imodzi siziyenera kuphatikizidwa. Koma mlendo wakunja - avocado - alowa bwino. Gwero lamtengo wapatali wamafuta azamasamba, limodzi ndi mtedza (simungangokhala ndi mtedza) ndi mbewu (25-30 g patsiku).

Mwa njira, timalimbikitsa kusintha mafuta a mpendadzuwa ndi mafuta a maolivi ochulukirapo. Mafuta ambiri a nyama ayeneranso kukhala pamndandanda. Kwa odwala matenda ashuga, muyenera kusankha malonda okhala ndi mafuta achilengedwe m'sitolo. Amaloledwa kugwiritsa ntchito batala, kirimu wowawasa, tchizi. Mapuloteni amagwira ntchito yofunika kwambiri pazakudya zamtundu wa 2 shuga. Akuluakulu awo, osagwira ntchito zolimbitsa thupi, tsiku lililonse amafunika pafupifupi 1.5 g pa kg iliyonse ya kulemera. Kodi ndalama zomangira maselozi zimachokera kuti? Kuchokera pamitundu yosiyanasiyana ya nyama, nsomba zam'nyanja ndi mitsinje, nsomba zam'madzi, tchizi choko, nkhuku ndi mazira zinziri, zakumwa mkaka wowawasa (150 ml patsiku).

Kodi mungapangire bwanji kuti mudye matenda ashuga?

Zakudya za matenda a shuga a mtundu wachiwiri, maphikidwe otsika pang'ono a anthu odwala matenda ashuga, makamaka cholinga chake ndi kupangitsa kuti shuga azikhala ndi shuga komanso magazi ambiri, komanso kuchepetsa kulemera kwa odwala onenepa kwambiri. Chifukwa chake, zakudya za tsiku ndi tsiku zimagawidwa m'magulu a 5-6, nthawi yomwe siyidutsa maola 3-3,5. Asanagone, amayeneranso kudya, pamndandanda wapa matenda ashuga wachiwiri umadyeranso chakudya chamadzulo tsiku lililonse.

Chakudya cham'mawa

Anakukanda mazira ndi tchizi ndi phwetekere

Sulani mazira awiri a nkhuku m'mbale, kusambitsa ndi foloko (osafunikira kumenya) ndi 30 ml ya mkaka kapena kirimu wokumwa, mchere. Thirani osakaniza mu preheated, mafuta poto ndi wakuda bii. Yembekezani mpaka mazira "atang'ambe", ndikugwiritsira ntchito spatula kusuntha dzira kuchokera kumapeto kupita pakati. Kuphika kumatenga masekondi 30 mpaka 40 okha. Mazira okazinga amadzayikidwa mbale, atangomaliza mapuloteni. Kuwaza ndi tchizi yokazinga (30-40 g), zokongoletsa ndi magawo a phwetekere wakucha.

Tiyi kapena khofi wokhala ndi mkaka wokhala ndi chokoleti chakuda chakuda (mwachitsanzo, "Babaevsky", 10 g)

Chakudya chamadzulo

Kanyumba tchizi appetizer ndi zitsamba

Akadulidwa bwino nkhaka (60 g) ndi nthambi za katsabola (5-7 g). Sakanizani ndi tchizi tchizi (100 g). Kongoletsani ndi mabwalo azithunzi.
Zipatso za nyengo (100 g)

Chakudya chamadzulo

Saladi Wophika Ndi Madzi

Kuwaza nkhaka, phwetekere - 60 g iliyonse, letesi, katsabola, cilantro - 15 g iliyonse. Yophika nkhuku imodzi kapena awiri a zinziri za mazira, kuwaza kapena kuwaza. Nyengani saladi ndi supuni ziwiri za kirimu wowawasa.

Makungu a nyama yang'ombe (200 g yaiwisi) osawonjezera mkate,
Kabichi yoyera (160 g), yaudindo,
Madzi a cranberry ndi stevia.

Tiyi yapamwamba

Tchizi cholimba (50 g) ndi apulo yaying'ono (60 g)

Chakudya chamadzulo

Nsomba yophika kapena yophika (200 g) ndi masamba (zukini - 100 g, tsabola waku Bulgaria - 100 g)
Tiyi yobiriwira yokhala ndi mandimu

Usiku

Nyama ya squid yophika (80-100 g)

Kutengera chitsanzo pamwambapa, mutha kukonza mndandanda wamitundu yachiwiri ya anthu odwala matenda ashuga sabata imodzi, kutengera zomwe amakonda ndi mwayi. Mwa njira, mbale zanu zomwe mumakonda zitha kusinthidwa mosavuta kukhala zakudya zamagulu, maphikidwe a odwala matenda ashuga, ngakhale zakudya zina. Ingogwiritsani ntchito sweetener m'malo mwa shuga.

Strawberry Milkshake

Pogaya mu blender 70 g wa sitiroberi (mwatsopano kapena wowundana) ndi zamkati za nthochi. Kumenya ndi 100 g mkaka ozizira, uzitsine wa vanila ndi wogwirizira shuga (1 akutumikirani). Kukongoletsa ndi mabulosi onse ndi masamba a timbewu. Zabwino!

Maphikidwe oyambira

Kuphika saladi zamtundu wa 2 odwala matenda ashuga ndi maphikidwe ziyenera kuyamba ndi zamasamba. Kuyankhula izi, ndikufuna kutchera khutu ku saladi yachilimwe. Zida zake ndizosavuta kwambiri ndipo nthawi yachilimwe imatha kupezeka kwa aliyense wa anthu odwala matenda ashuga. Otsatirawa amagwiritsidwa ntchito ngati zosakaniza zazikulu: 400 gr. kabichi yoyera, 300 gr. nkhaka, komanso 150 gr. radish, 100 gr. maapulo ndi 100 ml apadera a soya wowawasa. Mchere wochepa ukhoza kuwonjezeredwa kuti ulawe.

Masamba omwe aperekedwa adzafunika kudulidwa kuti akhale n'kupanga - makamaka osachepera kwambiri - sakanizani ndi maapulo osankhidwa. Pambuyo pa izi, mchere wambiri, kirimu wowawasa umawonjezeredwa ndipo zigawo zonse zimaphatikizidwa bwino. Chifukwa chake, saladi woyamba wathanzi labwino akhoza kuonedwa wokonzeka.

Monga chotsatira chotsatira, ndikufuna kudziwa kufunika kokonzekera saladi yama Greek. Kuti muchite izi, muyenera kugwiritsa ntchito 250 gr. tsabola wokoma, 200 gr. tomato, pafupifupi 100 gr. tchizi chowawa. Palibe zosafunikira zofunika kuzilingalira zovala ziwiri za adyo, ochepa a parsley, komanso awiri a tbsp. l mafuta a masamba. Ponena za zomwe kuphika, magawo otsatirawa ndi osiyana:

1. tsabola ndi phwetekere odulidwa mutizidutswa tating'ono,
2. kuwaza adyo, ndipo parsley adzafunika kudzadulidwa ang'ono momwe angathere,
3. zigawo zonse zimaphatikizidwa bwino ndi china chilichonse, zimathiridwa ndi mafuta ndikuwazidwa ndi tchizi chosenda.

Saladi yotere ya matenda a shuga a 2 imatha kudyedwa ngakhale tsiku lililonse, koma ndikulimbikitsidwa kugwiritsa ntchito zosakaniza zatsopano.

Ndi chifukwa ichi kuti atha kukhala othandiza kwambiri.

Ndikufuna kuyang'ana pa algorithm pakukonzekera saladi wina wa masamba, womwe ungakhale wothandiza kwa matenda ashuga. Tikulankhula za saladi ya mbatata ndi kuwonjezera kwa mafuta. Pokonzekera, adzafunika kugwiritsa ntchito 400 gr. mbatata, 200 gr. sorelo ndi sipinachi, komanso 100 ml ya soya wowawasa kirimu pang'ono anyezi wobiriwira, katsabola ndi mchere.

Pambuyo pokonza zosakaniza zonse zoperekedwa, mbatata zifunika kuziwiritsa m'mayunifolomu awo, kenako zimayang'aniridwa ndikudula ma cubes ofanana kukula. Zina monga, sorelo, sipinachi, anyezi wobiriwira ndi katsabola, ziyenera kudulidwa bwino bwino. Zinthu zathanzi zomwe zakonzedwa motere zimasakanikirana, zimapaka mchere kuti azilawa ndi zonunkhira wowawasa. Kugwiritsa ntchito saladi kotereku shuga kumakhala kothandiza mu mtundu woyamba ndi wachiwiri. Komabe, monga tanena kale, ndi matenda omwe aperekedwa, sikuti maphikidwe azamasamba okhawo omwe angakhale othandiza, komanso omwe akuphatikizira kugwiritsa ntchito nyama.

Zambiri za maphikidwe

Popanda kudya zakudya, zakudya za anthu odwala matenda ashuga zimangokhala zopanda pake monga zopanda masamba kapena zipatso. Ichi ndichifukwa chake saladi nyama, zomwe zimaphatikizidwa, zimathandizidwadi ndi matenda ashuga. Kukonzekera kwawo sikumatenga nthawi yayitali, koma kumathandizira wodwala matenda ashuga kuti awonjezere mphamvu ndi nyonga. Poyankhula izi, ndikufuna ndikuwuzeni za kukonzekera kwa mitundu yoyamba, yomwe ndi saladi ya nyama ndi masamba.

Pakukonzekera kwakezofunikira kugwiritsa ntchito 65 gr. nyama iliyonse yazakudya (nkhuku, ng'ombe yokhala ndi mafuta ochepa), mbatata imodzi yayikulu, komanso nkhaka imodzi yaying'ono yoswidwa ndi theka la dzira.

Kuphatikiza apo, mapangidwe a zosakaniza ayenera kukhala phwetekere imodzi, tbsp imodzi. l mafuta masamba, awiri tbsp. l viniga wachilengedwe ndi gulu laling'ono la saladi.

Mukakonzekeretsa chilichonse chomwe chaperekedwa, ndizotheka kupita mwachindunji pokonzekera saladi. Makamaka, nyama yophika kale komanso yozizira, kuchuluka kwa saladi watsopano, komanso maapulo ndi mbatata zophika zomwe amazidula zimadulidwa m'magawo osakanizidwa. Chotsatira, muyenera kukonzekera msuzi wapadera kuchokera pazinthu monga mafuta a masamba, viniga ndi gawo la yolk. Polankhula izi, amatanthauza dzina la dzira la mafuta, lofanana kwambiri ndi mayonesi. Saladi amawakonda ndi iwo, ndipo amakongoletsa mbale yotsalazo ndi tomato ndi mazira. Malinga ndi akatswiri, saladi yomwe yaperekedwa ndi imodzi mwazothandiza kwambiri komanso zokwanira malinga ndi zida zomwe zimapezekamo - masamba achilengedwe.

Palibe chothandiza kwa aliyense wa odwala matenda ashuga ndi Chinsinsi chotsatira, chomwe ndi saladi, chomwe chimaphatikizapo zakudya zam'nyanja. Kuwona mbali zonse zakukonzekera kwake, ndikofunikira kulabadira kuti:

• muyenera kugwiritsa ntchito 500 gr. kabichi watsopano, 200 gr. Zakudya zam'nyanja zilizonse, komanso mtsuko umodzi wa chimanga cha zamzitini. Palibe zosafunikira zofunika kuziganizira 200 gr. mayonesi a soya ndi mandimu,
• mutatha kukonza zosakaniza, ndikofunikira kudula kabichi yoyera yomwe ilipo, komanso nsomba zam'nyanja ndikuwonjezera chimanga chodziwika (mungathe popanda icho ngati simukonda matenda ashuga kapena kupweteketsa thupi).
• nyengo saladi iyi ndi mayonesi zakudya pang'ono ndikutsanulira pa mandimu.

Mutha kudya ma saladi omwe ali ndi matenda ashuga tsiku lililonse, ndipo amakhala othandiza, kukupatsirani mwayi wokuthandizira kugaya chakudya komanso thupi lonse.

Malinga ndi chotsatira chotsatira, tikulimbikitsidwa kuti mupange masaladi apadera okhala ndi zinthu monga squid, mbatata ndi tsabola wa belu.

Pophika, padzakhala kofunikira kugwiritsa ntchito kuchokera pa 400 mpaka 500 gr. squid fillet, 200 gr. mbatata, komanso kuchokera 200 mpaka 300 gr. tsabola wokoma. Palibe zosafunikira zofunika kuzilingalira 50 gr. osati zobiriwira zokha, komanso anyezi, mazira awiri, 200 gr. mayonesi apadera a soya, komanso gulu la parsley kapena katsabola kakang'ono.

Poona zovuta zophika, ndikufuna kudziwa kuti nyamayi zophika ndi zozizira, komanso tsabola wokoma, zimafunika kuduladula mbali zing'onozing'ono momwe zingathere. Ndiye kuwaza zonse zobiriwira ndi anyezi, ndikupanga zazing'ono momwe mungathere. M'pofunikanso kuphika mbatata yophika muzikopa zawo, zomwe zimasungidwa ndikuphika bwino - zimadulidwamo pang'ono. Chotsatira, muyenera kudula mazira owiritsa ngati ochepa momwe mungathere, sakanizani chilichonse bwino ndikuphika ndi mayonesi. Mukamatumikira, muyenera kuwaza mbale ndi masamba osadulidwa bwino kuti musangowoneka, komanso kukoma kwake.

Chifukwa chake, maphikidwe a saladi mwina ndi omwe amasangalatsa aliyense wodwala matenda ashuga. Ndiwothandiza kwambiri, chifukwa samangokhala ndi zinthu zathanzi zokha, komanso ali ndi zochuluka. Malinga ndi akatswiri, kugwiritsa ntchito masamba tsiku lililonse, zipatso kapena zakudya zina kumathandizanso munthu wodwala matenda ashuga, osatengera kuti ndi mtundu wanji wa matenda omwe amadziwika - woyamba kapena wachiwiri.

Glycemic Saladi Product Index

Kwa odwala omwe ali ndi matenda "okoma", ngakhale atakhala amtundu wanji, ndikofunikira kudya zakudya zokhala ndi index ya mpaka 50 magawo. Zakudya zokhala ndi zizindikiritso mpaka mayunitsi 69 zitha kukhalapo patebulo, koma monga kupatula, ndiko kuti, kangapo pamlungu, osaposa magalamu 150. Nthawi yomweyo, menyu sayenera kulemedwa ndi zinthu zina zovulaza. Zosakaniza zina zonse za saladi, zokhala ndi mayendedwe opitilira 70, ndizoletsedwa kwa matenda amtundu wa 2 ndi mtundu wa 1, chifukwa zimathandiza kwambiri kuchuluka kwa shuga m'magazi.

Maphikidwe a saladi a shuga amasiya kupatula mavalidwe awo ndi ketchup ndi mayonesi. Mwambiri, kuphatikiza pa GI, muyeneranso kuyang'anira chidwi cha zopatsa mphamvu zamagulu. Likukhalira kuti GI ndiye njira yoyamba yosankhira malonda, ndipo zomwe zili omalizira ndizomaliza. Zizindikiro ziwiri ziyenera kuganiziridwa nthawi imodzi.

Mwachitsanzo, mafuta amakhala ndi mndandanda wama zero; wina sakhala mlendo m'zakudya zake. Chowonadi ndi chakuti nthawi zambiri, zinthu zotere zimadzaza ndi cholesterol yoyipa ndipo zimakhala ndi zopatsa mphamvu zambiri, zomwe zimakhumudwitsa mapangidwe a mafuta.

Pa mitundu 1 ndi mitundu yachiwiri ya ashuga, mutha kuphika onse masamba ndi zipatso, komanso nyama ndi nsomba zamalonda. Chachikulu ndikusankha molondola zosakaniza zomwe zidzaphatikizidwe. Masaladi omwe ali ndi shuga kwa anthu ashuga ndiwofunikira chifukwa amakhala ndi mitundu yambiri yazakudya zomwe zimachedwetsa magazi kulowa m'magazi.

Zamasamba pokonzekera masaladi, zotsatirazi zingakhale zothandiza:

• udzu winawake
• phwetekere
• nkhaka
• mitundu yonse ya kabichi - broccoli, Brussels zikumera, kolifulawa, kabichi yoyera, kabichi wofiira, Beijing
• anyezi ndi anyezi wobiriwira,
• tsabola wowawa ndi wokoma (Bulgaria),
• adyo
• squash
• Kaloti watsopano
• nyemba - nyemba, nandolo, mphodza.

Komanso, ma saladi amatha kukonzekera kuchokera ku bowa wamitundu iliyonse - champignons, bowa wa oyisitara, batala, chanterelles. Zolozera zonse sizidutsa 35 mayunitsi.

Makhalidwe amakomedwe a saladi omwe ali ndi shuga amatha kusiyanasiyana ndi mchere kapena zitsamba, mwachitsanzo, turmeric, oregano, basil, parsley kapena katsabola.

Saladi ya zipatso ndi chakudya cham'mawa chopatsa thanzi. Mlingo watsiku ndi tsiku uzikhala 250 g. Mutha kudzaza zipatso zophika ndi masamba a mabulosi ndi kefir, yogati kapena yogurt yopangidwa tokha.

Mwa zipatso ndi zipatso, muyenera kusankha zotsatirazi:

1. maapulo ndi mapeyala
2. ma apricots, timadzi tokoma ndi mapichesi,
3. yamatcheri ndi yamatcheri
4. sitiroberi, sitiroberi ndi rasipiberi,
5. jamu
6. makangaza
7. mabuluni
8. Mabulosi
9. mitundu yonse ya zipatso zamalanje - lalanje, mandarin, pomelo, mphesa.

Pochulukirapo, osapitirira 50 magalamu patsiku, mtedza wamtundu uliwonse utha kuwonjezeredwa ku zakudya za odwala matenda ashuga - walnuts, mtedza, ndere, hazelnuts, ma almond, pistachios. Mndandanda wawo uli pamlingo wotsika, koma zopatsa mphamvu ndizambiri.

Nyama ndi nsomba zamasaladi ziyenera kusankha mitundu yamafuta ochepa, ndikuchotsa zotsalira za khungu ndi mafuta. Mutha kuyambitsa mitundu yosiyanasiyana ya nyama ndi zonyansa:

• nkhuku
• nkhuku
• nyama ya kalulu
• chiwindi
• ng'ombe chiwindi, lilime.

Kuchokera ku nsomba zomwe muyenera kusankha:

Nsomba zakumwa (caviar, mkaka) siziyenera kudyedwa. Palibe choletsa zakudya zam'nyanja kwa odwala.

Zakudya zam'nyanja

Izi saladi za shuga ndizothandiza kwambiri, chifukwa zimapatsa thupi mapuloteni, mavitamini ndi michere. Kuphatikiza apo, chakudyachi chimakhala chochepa kwambiri m'makori ndipo sichingasokoneze matumbo a m'mimba.

Sadiji ya squid ndi mbale womwe wakondedwa ndi ambiri kwa zaka zambiri. Chaka chilichonse pamakhala maphikidwe ochulukirapo osiyanasiyana okhala ndi squid. Madzi a mandimu ndi mafuta a azitona nthawi zambiri amagwiritsidwa ntchito ngati mavalidwe. Mafuta a maolivi amathanso kuthira zitsamba, tsabola wowawa kapena adyo. Kuti muchite izi, zitsamba zouma zimayikidwa mu chidebe chagalasi ndi mafuta ndikuzipaka kwa maola 12 m'malo amdima ndi ozizira.

Komanso, odwala matenda ashuga amtundu wololedwa amaloledwa kusakaniza saladi wopanda zonona kapena tchizi wowotchera, mwachitsanzo, chizindikiro cha "Village House" chokhala ndi mafuta a 0.1%. Ngati saladi ya matenda ashuga ikaphikidwa patebulo wamba, ndiye kuti amaloledwa kugwiritsa ntchito kirimu wowonjezera zonona ngati chovala.

Zotsatira zotsatirazi zidzafunika:

• 200 magalamu a squid,
• nkhaka imodzi yatsopano
• theka anyezi,
• masamba letesi
• dzira limodzi lophika
• maolivi khumi otayika
• mafuta a azitona
• mandimu.

Wiritsani nyamayi m'madzi amchere kwa mphindi zingapo, kudula mzere, ndikudula nkhaka kukhala mizere. Dulani anyezi m'mphete za theka ndikulowera mu marinade (viniga ndi madzi) kwa theka la ola kuti musiye zowawa. Kenako pofinyira anyezi ndikuwonjezerapo nkhaka ndi squid. Dulani azitona pakati. Sakanizani zinthu zonse, mchere ndi kumeza mcherewo ndi mandimu. Nyengo ndi mafuta a azitona. Ikani masamba letesi pambale ndikuyika letesi pa iwo (chithunzi pansipa).

Ngati funso ndi - chiyani kuphika shuga? Saladi yokhala ndi shrimp idzakhala chokongoletsa cha Chaka Chatsopano kapena tebulo la tchuthi. Mbaleyi imagwiritsa ntchito chinanazi, koma funso limadzuka nthawi yomweyo - ndizotheka kudya chipatso ichi, chifukwa sichili mndandanda wazomwe zili ndi mndandanda wotsika. Mndandanda wa chinanazi umasinthasintha pakati, chifukwa chake, mosiyana, ukhoza kupezeka mu chakudya, koma osapitirira 100 magalamu.

Ndi mtundu 1 komanso shuga 2, msuzi wa shrimp ndi chakudya chokwanira, chosiyanitsidwa ndi kukoma kwake kwakunja ndi kosazolowereka. Chipatso ichochokha chimakhala ngati mbale ya saladi komanso ngati chosakaniza (mnofu). Choyamba, kudula chinanazi m'magawo awiri ndikuchotsa mosamala gawo limodzi. Dulani mu miyala yayikulu.

Zotsatira zotsatirazi zifunikanso:

1. nkhaka imodzi yatsopano
2. avocado imodzi
3. 30 magalamu a chilantro,
4. laimu imodzi
5. theka la kilogalamu ya shonje yokongola,
6. mchere, tsabola wakuda pansi kuti mulawe.

Dulani avocado ndi nkhaka kukhala masentimita 2 - 3 masentimita, bwino kuwaza kolantro. Sakanizani chinanazi, chilantro, nkhaka, avocado ndi shrimp yophika. Chiwerengero cha shrimp chitha kuchuluka, kutengera kukula kwa chinanazi palokha. Nyengani saladi ndi mandimu, mchere ndi tsabola kuti mumve zomwe mumakonda. Ikani saladiyo pakati pa chinanazi.

Zakudya zam'madzi zam'madzi izi zimakopa alendo aliyense.

Nyama ndi salal offal

Zakudya za shuga za anthu odwala matenda ashuga zimapangidwa kuchokera ku nyama yophika ndi yokazinga. Offal amathanso kuwonjezeredwa. Kwa zaka zambiri, maphikidwe azakudya anali opindulitsa komanso osakoma. Komabe, mpaka pano, saladi ya anthu odwala matenda ashuga a mtundu 2, omwe maphikidwe awo akuwonjezeka chaka chilichonse ndikupanga mpikisano weniweni pakumva kwa mbale za anthu athanzi.

Ma saladi okoma kwambiri omwe akufotokozedwa pansipa, ndipo chilichonse chomwe amaphatikizidwacho, chimakhala ndi index yotsika, zomwe zikutanthauza kuti maphikidwe ali otetezeka kwathunthu pamaso pa mitundu yoyamba ndi yachiwiri ya matenda ashuga.

Chinsinsi choyamba chimagwiritsa ntchito chiwindi cha nkhuku amtundu wa matenda ashuga a 2, omwe ngati angafune, amawiritsa kapena kuwiritsa mu mafuta ochepa oyengeka. Ngakhale odwala matenda ashuga amakonda chiwindi cha nkhuku, pomwe ena amakonda nkhuku. Palibe zoletsa pazisankho izi.

Mudzafunika zinthu zotsatirazi kuti muzikonzekera chaka chino kapena tchuthi china:

• theka la kilogalamu ya chiwindi cha nkhuku,
• 400 magalamu abichi ofiira,
• tsabola awiri,
• mafuta a azitona
• 200 magalamu a nyemba zophika
• amadyera osankha.

Dulani tsabola mu n'kupanga, kuwaza kabichi, kudula chiwindi chophika kukhala ma cubes. Sakanizani zosakaniza zonse, mchere kuti mulawe, Sinthani saladi ndi mafuta.

Masaladi amasamba

Masaladi a masamba a matenda ashuga a 2 ndikofunikira kwambiri muzakudya za tsiku ndi tsiku. Muli michere yambiri, yomwe imathandizira kusintha glucose kukhala mphamvu, komanso imathandizira magwiridwe am'mimba.

Mankhwala amtundu wachiwiri wa matenda ashuga amatha kukonzekera tsiku lililonse. Chachikulu ndikuti ndi matenda ashuga, maphikidwe amayenera kuphatikizapo zakudya zama calorie otsika ndi GI yochepa. Njira yatsopano yokonzera lecho ikufotokozedwa pansipa.

Tenthetsani mafuta mu poto, onjezani tomato odulidwa mu ma cubes ang'onoang'ono, tsabola ndi mchere. Patatha mphindi zisanu, onjezani tsabola wosankhidwa wa ku Bulgaria, ndi adyo wosenda bwino. Simmer mpaka wachifundo. Ndi mtundu wachiwiri ndi woyamba wa matenda ashuga, lecho ikhala chakudya chabwino cham'mbali.

Matenda a 2 a shuga si chiganizo choti tikane tebulo lokoma, pali maphikidwe a saladi okha, komanso zakudya zamafuta kuchokera ku zipatso ndi zipatso.

Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.

Saladi ndi nyama, nkhuku ndi nsomba

Nthawi ndi nthawi, ndimadwala 2 a shuga, saladi ndi kuwonjezera kwa nyama yopanda, nkhuku, zakudya zam'madzi ndi nsomba zimatha kukonzedwa. Zakudya zoterezi zimapatsa thupi mapuloteni komanso zinthu zina zambiri zofunikira, chifukwa chake pamlingo woyenera, zakudya za anthu odwala matenda ashuga ndizothandiza.

Saladi ya Ng'ombe. Mufunika (pa 1 kutumikirira) nyama yotsika 30 g, radish 15 g, nkhaka zatsopano 15 g, msuzi wa phwetekere 15 g, anyezi 5 g, kirimu wowawasa kapena mafuta ophikira.

1. Wiritsani ng'ombe mpaka wachifundo ndi kusema cubes.
2. Dulani radishes m'mizere yopyapyala, nkhaka zazing'ono zazing'ono.
3. Kuti mukonze msuzi, phatikizani ndi kusakaniza bwino mafuta, madzi a phwetekere ndi anyezi, wosadulidwa kapena phala.
4. Onjezani ng'ombe ku masamba, kutsanulira msuzi, sakanizani chilichonse bwino.

Green saladi ndi ng'ombe. Mudzafunika (pa 1 iliyonse) nyama yopanda mafuta (yophika kale kapena yophika) 30 g, nkhaka 20 g, theka la dzira la nkhuku, masamba obiriwira a saladi, zonona wowawasa wowona.

1. Dulani ng'ombe mu cubes pafupifupi 2 cm.
2. Dulani saladiyo kapena muung'ambe ndi manja anu.
3. Dulani dzira ndi nkhaka zidutswa zazing'ono.
4. Phatikizani ng'ombe, amadyera ndi mazira. Nyengani saladi ndi wowawasa zonona.

Karoti ndi saladi wa nyama. Mufunika (2 servings) mafuta ochepa otsika 80 g, kaloti 80 g, anyezi 20 g, kansalu ka adyo, mafuta a azitona, tsabola wotentha (wakuda kapena wofiira).

1. Kaloti wowombedwa kale ndi kabati kapena kuwaza akanadulidwa. Blanch m'madzi otentha kwa mphindi 5, kenako ndikuponyere mu colander kuti madzi owonjezera amatha kukhetsa.
2. Dulani ng'ombe mu mizere (pafupifupi 0.5 cm), mwachangu pang'ono ndikuchepetsa pang'ono mpaka madzi atayamba kuchepa.
3. Dulani anyezi m'mphete, mopepuka mwachangu.
4. Muziganiza ng'ombe ndi anyezi, kaloti ndi adyo. Tsabola pang'ono.
5. Tumikirani chakudyachi mwachikondi.

Saladi ya nkhuku ndi udzu winawake. Mudzafunika (pakukutumikirani) nkhuku yophika nkhuku 60 g, apulo 80 g, karoti 30 g, 2 mapesi a udzu winawake, letesi ya 100 g, mandimu, mchere pang'ono ndi tsabola, kirimu wowawasa kapena mafuta ophikira.

1. Chotsani pakati pazipatsozo. Peel ikhoza kudulidwa kapena kusiyidwa kuti ilawe. Mchere ndi kuwaza ndi mandimu.
2. Dulani kaloti kukhala mbali zing'onozing'ono kapena kabati pa grarse grater, mutha ku Korea.
3. Dulani udzu winawake ndi nkhuku yophika muzidutswa tating'onoting'ono, tulutsani masamba letesi ndi dzanja.
4. Sakanizani zonse, nyengo ndi mafuta kapena kirimu wowawasa, nyengo ndi zonunkhira.

Saladi ya nsomba ndi puree ya phwetekere. Mudzafunika nsomba zatsopano kapena zatsopano zokhazokha 1 nyama yanthaka, mbatata zing'onozing'ono 4, ma pickles atatu, anyezi 1 mutu, mkaka wopindika 120 ml, phwetekere puree 30 ml, letesi, tsabola, mchere pang'ono.

1. Sambani mbatata. Popanda kusenda, kuphika mpaka wachifundo. Ndiye chotsani peel, kudula mutizidutswa tating'ono.
2. Ngati ndi kotheka, m'matumbo ndi kuyeretsa nsomba kuchokera pasikelo. Kuphika. Ikamazizira, tulutsani mafupawo ndikudula chovalacho kukhala chidutswa chaching'ono.
3. Dulani nkhaka mu magawo ofanana ndi mbatata. Dulani anyezi bwino kwambiri momwe mungathere.
4. Pangani msuzi kuphatikiza yogati ndi puree ya phwetekere. Tsabola pang'ono.
5. Samitsani nsomba, nkhaka ndi zinthu zina, kutsanulira mu msuzi, kuwonjezera mchere.
6. Zokongoletsa ndi masamba otumikira musanatumikire.

Pike perch saladi ndi anyezi. Mufunika pike pafupifupi 125 g, apulo 50 g, anyezi 15 g, nkhaka 20 g. Komanso theka la dzira, udzu winawake (muzu) 20 g, parsley, letesi, masamba mafuta kapena kirimu wowawasa.

1. Kuphika nsomba ndi anyezi wonse.
2. Tulutsani nsomba zozenekera, kudula, kulekanitsani mafupa, kudula chovalacho m'magulu ang'onoang'ono.
3. Wiritsani dzira, kudula mutizidutswa tating'ono. Saladi yokuthirani manja. Pogaya parsley.
4. Dulani apulo, nkhaka, muzu wa udzu winawake m'mitundu yaying'ono. Phatikizani zosakaniza zonse zakonzedwa ndikusakaniza. Nyengo ndi batala kapena kirimu wowawasa.

Ma saladi a holide

Ma saladi a tchuthi a anthu odwala matenda ashuga amawoneka okongola ndipo samakhala osapatsa chidwi kuposa mbale zapamwamba zamasewera apadera.

Puff pea ndi kolifulawa saladi. Mudzafunika nyemba zobiriwira 200 g, nandolo zobiriwira 200 g, kolifulawa 200 g, tomato 2. Komanso 1 apulo yaying'ono, letesi, katsabola ndi parsley, 2 tbsp. l mandimu, 2 tbsp. l mafuta a masamba azovala, mchere.

1. Wiritsani nyemba zobiriwira, nandolo ndi kolifulawa.
2. Sendani apulo, ngati mungafune. Mchere ndi kutsanulira mandimu.
3. Ngati mungafune, pezani tomato (chifukwa ayenera kuyamba kuthiriridwa ndi madzi otentha), kudula m'mphete zowonda.
4. Choyamba yikani masamba onse azidutswa oyera. Pamphepete lakunja pamwamba pa chimango chimodzi anayala mabwalo a tomato. Mzere wachiwiri kuchokera m'mphepete umapangidwa ndi nyemba, chachitatu kuchokera ku inflorescences yaying'ono kabichi. Pakatikati pakudzazidwa ndi mphika.
5. Ma cubes a Apple amawayika pamwamba pa pea slide, ndiye kuti mbaleyo imakonkhedwa ndi zitsamba zosankhika ndikuzisunga.

Saladi ndi squid ndi masamba. Mufunika (mu 2 servings) squid fillet 200 g, mbatata 60 g, kaloti 20 g, nandolo zobiriwira 20 g, maapulo 40 g, mandimu, anyezi wobiriwira, batala kapena zonona wowawasa wowona.

1. Wiritsani squid fillet ndikudula muzing'onoting'ono.
2. Wiritsani mbatata ndi kaloti mu peel, peel ndi kuwaza.
3. Dulani anyezi. Pakai apulo, kuwaza ndi mandimu.
4. Tsitsani zonunkhira zosankhika, onjezani nandolo. Nyengo ndi batala ndi zonona wowawasa.

Saladi wa mbuzi tchizi ndi mtedza. Mudzafunika masamba letesi 1 mutu, watercress 2 sing'anga gulu, tchizi tchizi 100g, anyezi wofiira 1pcs. ndi walnuts 100 g. Kwa msuzi: viniga 2 tbsp., mwatsopano mchere wa lalanje, 2 tbsp., mafuta a azitona 2 tbsp., tsabola wakuda, mchere pang'ono.

1. Sendani ndi letesi ndi dzanja, kusakaniza ndi anyezi wosenda bwino, kuwonjezera madzi amchere, sakanizani chilichonse.
2. Thirani viniga, mandimu a lalanje ndi mafuta a azitona mumtsuko. Tsekani mtsukowo ndikugwedeza kuti usakanize. Thirani pa kuvala kwa saladi.
3. Finyani pamwamba pa saladi ndi tchizi chosawilitsidwa ndi ma walnuts.

Saladi ndi nkhuku ndi avocado. Mufunika kanyama kakang'ono ka nkhuku 1 pc., Apulo 1 pc., Mapeyala 1 pc., Mulu wamphika wamadzi pafupifupi 50 g, sipinachi 50 g, nkhaka yatsopano mwatsopano, yogurt yama Greek 4,.

1. Kuphika kapena kuphika nkhuku. Chotsani khungu, kupatulira mafupa, kudula nyama kukhala zazing'ono.
2. Sendani nkhaka, dulani mbewu. Dayisi. Peel ndi kuwaza avocado ndi apulo, kuwaza ndi theka la mandimu.
3. Mu mbale yayikulu yesaladi, sakanizani mapeyala, nkhuku, nkhaka, apulo. Nyengo ndi yogati.
4. Mbale ina, phatikizani sipinachi ndi chosungira madzi. Nyengo ndi mafuta ndi mandimu.
5. Lumikizani mbali zonse za saladi.

Mavalidwe a saladi a shuga

Mukamakonza saladi za anthu odwala matenda ashuga, ndikofunikira kugwiritsa ntchito mavalidwe oyenera.

Viniga amagwiritsidwa ntchito bwino ndi ochepa, ngati kuli kotheka apulo kapena zipatso. Njira ina yabwino ndi mandimu, omwe samangoteteza thupi ku majeremusi, komanso kukonza chimbudzi, amalimbikitsa kusokonekera kwa cholesterol, imathandizira kubwezeretsanso minofu ndikuchiritsa mabala.

Mphamvu za masamba omwe amalimbikitsidwa kuti akhale ndi mtundu wachiwiri wa shuga amaperekedwa pagome pansipa.

Nthawi zambiri, kuwonjezera mashuga amishuga a shuga kumagwiritsa ntchito kirimu wowonjezera mafuta.

Pakati pa saladi za odwala matenda ashuga amtundu wa 2 pali maphikidwe pakudya kulikonse ndi nthawi iliyonse. Zakudya zotsekemera komanso zopatsa thanzi izi zimabweretsa mitundu yosiyanasiyana yazakudya zanu zatsiku ndi tsiku ndipo zimapangitsa kuti anthu odwala matenda ashuga asasungunuke patebulo la zikondwerero.

Onani momwe mungapangire saladi odwala matenda ashuga mu kanema pansipa.