Maphikidwe a nsomba kwa odwala matenda ashuga - mndandanda wazinthu zovomerezeka za nsomba

Msuzi wamasamba ndi Zosakaniza Zaz nsomba: fillet ya nsomba - 100 g, mbatata - 1/2 ma PC., Dzira la nkhuku - 1 ma PC, Tomato watsopano - 1/2 ma PC., Nkhaka yatsopano - 1/2 ma PC., Anyezi - 1 / Mitu iwiri, tsabola wokoma - 1/2 ma PC., Nandolo zobiriwira - 20 g, kefir kuvala - 20 g Kukonzekera: nsomba fillet

Saladi wamasamba ndi nsomba

Msuzi wamasamba ndi Zosakaniza Zaz nsomba: fillet ya nsomba - 100 g, mbatata - 1/2 ma PC., Dzira la nkhuku - 1 ma PC, Tomato watsopano - 1/2 ma PC., Nkhaka yatsopano - 1/2 ma PC., Anyezi - 1 / Mitu iwiri, tsabola wokoma - 1/2 ma PC., Nandolo zobiriwira - 20 g, kefir kuvala - 20 g Kukonzekera: nsomba fillet

Saladi wamasamba ndi nsomba

Masaladi ophatikiza ndi nsomba Zosakaniza: 1 letesi, 1 nsomba za nsomba (2), mazira awiri, 2 phwetekere, 2 mbatata, 1 chikho cha nyemba zobiriwira zobiriwira, kuvala saladi. Mazira owiritsa kwambiri ndi kudula m'magawo anayi. Tomato

Saladi wamasamba ndi nsomba

Saladi yamasamba yokhala ndi nsomba Zosakaniza 100 g fillet (iliyonse) ,? mbatata, dzira limodzi,? phwetekere,? nkhaka mababu,? tsabola wokoma tsabola, 20 g yaiwisi wobiriwira, 20 g yovala kefir. Njira yakonzekerani: Tsukani chinsalu chansomba, choviikidwa m'madzi otentha ochepa,

Saladi wamasamba ndi nsomba

Saladi yamasamba yokhala ndi nsomba Zosakaniza 100 g fillet (iliyonse) ,? mbatata, dzira limodzi,? phwetekere,? nkhaka mababu,? tsabola wokoma tsabola, 20 g yaiwisi wobiriwira, 20 g yovala kefir. Njira yakonzekerani: Tsukani chinsalu chansomba, choviikidwa m'madzi otentha ochepa,

Saladi ya nsomba

Saladi ndi nsomba Zosakaniza: nsomba - 200 g, mbatata - 1 pc., Nkhaka zatsopano ndi kuzifutsa - 1 pc., Mazira - 2 pc. L., letesi, parsley ndi katsabola, mchere ndi tsabola kulawa. Nsombayo imawiritsa ndi kumasula mafupa. Mbatata, nkhaka zatsopano ndi zamchere, zophika

Saladi ya nsomba

Saladi ndi nsomba Zosakaniza: nsomba - 200 g, mbatata - 1 pc., Nkhaka zatsopano ndi kuzifutsa - 1 pc., Mazira - 2 pc. L., letesi, parsley ndi katsabola, mchere ndi tsabola kulawa. Nsombayo imawiritsa ndi kumasula mafupa. Mbatata, nkhaka zatsopano ndi zamchere, zophika

Phindu losakayikira

Nsomba ndi chakudya chabwino cha mtundu 1 ndi mitundu yachiwiri ya odwala matenda ashuga. Imapatsa mphamvu zofuna za thupi chifukwa cha mapuloteni, ma saturates okhala ndi zinthu zofunikira. Kuphatikiza apo, kuchepa kwa vitamini D kuli kofala pakati pa odwala matenda ashuga. Kuphatikiza nsomba muzakudya ndi njira yabwino yowonjezera chinthuchi mthupi. Magwero a vitamini D ndi mazira, zinthu zamkaka.

Malinga ndi World Health Organisation (WHO), chiopsezo cha matenda a mtima ndi matenda a shuga odwala matenda ashuga ndiochulukirapo kawiri konse kuposa mwa anthu athanzi. Ziwerengero zimawonetsanso kuti 80% ya anthu odwala matenda a shuga amafa ndi matenda amtima. Zonsezi zitha kupewedwa ndimakudya opanda mafuta “oyipa”. Ndi nsomba yomwe imagwira ntchito yofunika kwambiri chifukwa chakuti zomwe zili kwambiri omega-3 zimathandizira kuchepa kwa magazi triglycerides ndi cholesterol kuwonjezera pakupanga insulin.

Nsomba zimathandizira kuchepetsa zoopsa nthawi yapakati. Mu gawo la matenda ashuga, komwe mayi ndi mwana amakhala pachiwopsezo chachikulu, kuwerengako kwa glucose kumatha mphamvu.

Nsomba ndi chakudya chomwe chimathandiza kuchepetsa magazi a shuga komanso kukhazikika m'mitsempha ya insulin. Komabe, nsomba ndi gwero lofunika lachitsulo, potaziyamu ndi folic acid, zomwe ndizofunikira kuti mwana akhazikike bwino.

Mafuta a nsomba akhala akugwiritsidwa ntchito kuyambira nthawi zakale kuti achepetse kuwonetsa kwa matenda ashuga a m'mimba: kukomoka, kunenepa kwa miyendo. Masiku ano zikutsimikiziridwa kuti nsomba zimapereka zakudya zofunikira kuti zitha kupewa kukhudzidwa kwa mitsempha matendawa, makamaka vitamini B12, phosphorous ndi vitamini D.

Ubwino wa nsomba za shuga umatsimikiziridwa ndi asayansi. Pali lingaliro loti kudya nsomba kumachepetsa chiwopsezo cha matenda ashuga mwa anthu athanzi.

Kusankha kwa nsomba kwa matenda ashuga

Nsomba ndi imodzi mwazakudya zopatsa thanzi kwambiri padziko lapansi. Ndikofunikira kuti odwala matenda ashuga azigwiritse ntchito kuti muchepetse kuopsa kwa matenda amtima komanso kuwongolera shuga. Mitundu yamitundu yama nsomba yomwe ili yoyenera kwa odwala imadalira mafuta ake ndikupanga.

Kuzindikira kwa shuga - ingomwani tsiku lililonse.

Mitundu yonse iwiri ya shuga imafunika kudya moyenera yomwe sayambitsa shuga, pomwe ikukhutitsa thupi ndi zinthu zofunika. Nsomba zamafuta ochepa ziyenera kuwonjezeredwa ku chakudya cha odwala:

Ma acid ofunika kwambiri a Omega-3 acids, kuchuluka kwa mavitamini, michere amapezeka mu nsomba zamafuta. Ndipo ngakhale zakudya zimapatsa mitundu yosakhazikika, koma zopindulitsa nthawi ino ndizapamwamba kuposa zoopsa. Nsomba zamafuta zitha kugwiritsidwa ntchito, koma zazing'ono - pafupifupi 60-80 magalamu:

Mukamaphika nsomba, muzitsatira malamulo onse azakudya. Zokonda zimaperekedwa kuzakudya zophika, zowotchera, zotentha.

Kwa matenda amtundu wa 1 shuga, odwala amalangizidwa kuti azitsatira zakudya zamagulu ochepa. Zimathandizira kupewa zovuta kapena kuchepetsa chiwonetsero chawo. Nthawi zonse muyenera kutsatira zakudya kuti muchepetse shuga. Zakudyazi ziyenera kuphatikiza nsomba, zomwe zimathandizira kupanga zake insulin, zimateteza mtima ndi mtima.

Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri amasonyezedwanso chakudya. Nthawi zambiri matendawa amakhala ndi kunenepa kwambiri, chifukwa chake, chakudya chofunikira chimafunikira, momwe amachepetsa thupi. Zakudya zama calorie ochepa zimayang'aniridwa ndi dokotala.

Maphikidwe abwino a odwala matenda ashuga

Ubwino wa nsomba samangokhala ndi michere yake, komanso kukoma. Kuchokera pamenepo mutha kuphika zakudya zosiyanasiyana, monga ma meatballs, saladi, aspic, sopo, etc. Njira zopangira zimasintha phindu lakudya. Chifukwa chake, mukamaphika nsomba mumafuta, mafuta ake opangira calorie amawonjezeka, ma omega-3 acids amawonongeka, kuchuluka kwa vitamini D kumachepetsedwa .njira monga kuphika mu uvuni, kuwotchera, mu microwave kumatha kupulumutsa kwambiri michere m'zinthu. Maphikidwe ochepa a nsomba zamtundu woyamba ndi mitundu yachiwiri ya odwala matenda ashuga amathandizira kusintha menyu.

Wophika mkate

Chinsinsi cha nsomba zokoma za anthu odwala matenda ashuga mu uvuni ndizofunika osati phindu lake, komanso kukoma kwake.

Timapereka kuchotsera kwa owerenga tsamba lathu!

• trout - 1 makilogalamu
• mandimu - 100 g,
• tsabola wokoma - 100 g,
• anyezi - 100 g
• tomato - 200 g
• mafuta masamba - supuni ziwiri,
• zukini - 80 g
• katsabola, tsabola wapansi.

Choyamba muyenera kukonza nsomba, kuyeretsa, kupanga kudula kumbali kuti ndikosavuta kudula mukakonzekera. Mafuta nyamayo ndi mafuta mbali zonse ziwiri kuti foilyo isamamatike pakuphika. Grate trout ndi chisakanizo cha mchere, tsabola, basil, parsley. Mitundu ikadalira, ndiye kuti singakhale yopanda tanthauzo mkati mwa nsomba. Ikani pa zojambulazo patsamba lophika.

Nsombayo yatakonzeka, ndiyo masamba. Tomato, zukini amadula m'mabwalo, anyezi ndi tsabola m'mphete zochepa. Pogaya adyo ndi zitsamba. Wokongoletsa zamasamba ndikuzungulira nsomba. Phimbani chinsalu chophika ndi nsomba ndi zojambulazo. Timatumiza mbale ku uvuni ku madigiri 200 kwa mphindi 20. Timachotsa zochotsa zojambulazo, ndikuyika mu uvuni kwa mphindi khumi. Nsomba ikaphika, siyani mphindi 15. Okonzeka kukamwa ndi mbale yakumbuyo yamasamba akhoza kuthandizira bwinobwino patebulo la zikondwerero. Kuwaza ndi mandimu musanatumikire.

Cod casserole

Msuzi wokoma wa nsomba ndi chinthu chomwe chimakhala chothandiza kwamamenyu osiyanasiyana. Kuphatikiza apo, kuphika mwachangu, mophweka ndipo nsomba iyi imalimbikitsidwa chifukwa cha matenda ashuga.

• 3 makilogalamu pa cod,
• Chidutswa chimodzi chobiriwira, tsabola wofiira,
• 1 phwetekere
• Anyezi 1,
• 45 g azitona azitona
• supuni ya mafuta,
• ndi adyo.

Choyamba konzani nsomba. Iyenera kutsukidwa, kugawidwa m'magawo, mchere. Dulani masamba m'mphete zokhala theka ndi sauté pang'ono mumafuta a azitona. Dulani maolivi kukhala mphete, amabwera othandiza nsomba zikafika ku uvuni. Ikani zojambulazo pa pepala lophika ndi mafuta pang'ono ndi mafuta. Konzani nsomba pa zojambulazo, ikani masamba ndi maolivi pamwamba. Ikani mu uvuni wokhala ndi preheated ndi kuphika kwa mphindi 20.

Halibut ndi Tomato

Halibut ndi nsomba yoyenera yodwala matenda ashuga a 2. Kuphika sikumatenga nthawi yambiri, ndipo mbaleyo imapatsanso thupi zinthu zofunika.

• 500 g halibut fillet,
• 4 tomato yaying'ono
• anyezi wobiriwira
• mwatsopano wokhathamira wa ndimu imodzi,
• basil
• mafuta a mpendadzuwa.

Choyamba konzekerani uvuni. Tembenuzani madigiri 200, mutenthe kwa mphindi 15. Pakadali pano, tiyeni tidye. Mchere fillet, kuvala pepala kuphika yokutidwa ndi zojambulazo. Musaiwale kudzoza zojambulazo ndi mafuta kuti nsomba zisamamvere. Thirani fillet ndi mandimu, kufalitsa phwetekere, anyezi wobiriwira mozungulira halves. Kuwaza ndi basil ndikuyika mbale mu uvuni kwa mphindi 10.

Kupaka nsomba ku zojambulazo

Kwa odwala matenda ashuga, mitundu ya nsomba yokonda kulangizidwa imalangizidwa. Koma zachilendo za salmon sizili mu kukoma kwake kokha, komanso pazinthu zake zapamwamba za asidi a omega-3, omwe ndi ofunikira kudwala.

• 700 g nsomba ku nsomba,
• ndimu imodzi
• zokometsera za nsomba.

Njira yopanga nsomba ndi yosavuta, ngakhale woyamba kuphika atha kubwereza. Tsukitsani chithunzicho, chiduleni. Ikani chidutswa chilichonse pa chidutswa cha zojambulazo. Pakani madzi ambiri a mandimu pachidutswa chilichonse cha salimoni ndikawaza zonunkhira pamwamba.

Chitani zinthuzo mwachinsinsi. Siyani nsomba ili munthawi imeneyi kwa ola limodzi. Kenako yotani uvuniyo mpaka madigiri a 180 ndikuyika thireyi yophika ndi salmon mmenemo. Mbaleyo izikhala okonzeka mu mphindi 20.

Steam tilapia

Nsomba zochepetsa shuga izi ndizosavuta kuphika. Zosakhwima, zowiritsa mudyo zonyoza zimasiyanasiyana menyu.

• 4 mafayilo atapia,
• mandimu
• zonunkhira, mchere.

Fayiloyo iyenera choyamba kumitsidwira pansi pamadzi, kenako ndikuwuma pampukutu. Kenako, kabati ndi mchere, kutsanulira mandimu. Ndipo anauwongolera pomayenda kwa theka la ola. Paka pansi pa cookware ndi mafuta, ikani nsomba kumeneko. Khazikani pa nthunzi. Pakatha mphindi 15, madzi otentha atatha, filimuyo imakhala yokonzeka. Nsomba zotere zimaphika mu ophika pang'onopang'ono, owiritsa kawiri. Tumikirani, yokongoletsedwa ndi sprig ya parsley, anyezi wobiriwira.

Nsomba ndi chinthu chofunikira kwa odwala matenda ashuga. Ndikosatheka kuzikana. Maphikidwe osiyanasiyana amatsuka a nsomba a mtundu wachiwiri odwala matenda ashuga azikongoletsa menyu ndikuthandizira thupi kuthana ndi matendawa. Chofunika kwambiri ndi nsomba yophika ndi mafuta pang'ono ndikatha kuphika pang'ono. Nsomba zokhazokha za matenda ashuga sizingabweretse mapindu monga nthunzi.

Kuphatikiza ndi zinthu zina

Kuphika nsomba sikukutenga nthawi yambiri. Maphikidwe osiyanasiyana amakuuzani momwe mungaphikire nsomba kwa odwala matenda ashuga. Zosiyanasiyana zamasamba a nsomba zimapangidwa mothandizidwa ndi mbale zam'mbali, zonunkhira.

Zinthu zambiri ndizoyenera kuphatikiza ndi nsomba. Izi zimaphatikizapo masamba: kaloti, anyezi, phwetekere, tsabola ndi zina. Amaphikidwa ndi nsomba kapena kuwiritsa, kuwodyera payokha. Masamba osankhidwa bwino amawonjezera kulakalaka.

Kaloti omwe amapatsidwa ndi ma prunes amapatsa nsomba kuti zikomedwe. Nkhaka zatsopano ndizoyenera ma saladi a nsomba, monga mbale yam'mbali ya nsomba yokazinga. Mitundu yamitundu yodziyimira yodziwika, yopanda kukoma, imalangiziridwa kuti iphatikize ndi nkhaka zowuma, azitona.

Zakudya zodziwika bwino za nsomba ndi mbatata, kuphika zophika, yokazinga, yophika, mbatata yosenda. Wosamalira matenda ashuga ayenera kukumbukira kuti wowuma yemwe ali muzu uwu amayambitsa kusinthasintha kwa shuga. Chifukwa chake, ndibwino kukana.

Zoletsedwa

Odwala amadabwa kuti ndi nsomba zamtundu wanji zomwe mungadye ndi shuga. Kafukufuku akutsimikizira kuti chinthu chomwe chimasinthidwa pang'ono ndichopindulitsa koposa.

Ndi matendawa, mitundu ina ya nsomba ndi nsomba zimapewedwa:

• mafuta: chosiyana ndi mackerel, nsomba zofiira m'magawo ang'onoang'ono,
• zamchere (zimatupa),
• Zakudya zamzitini ndi mafuta,
• caviar (imapereka kuchuluka kwa kapamba),
• wokazinga, wosuta.

Zakudya za matenda ashuga zimatanthawuza kukulitsa phindu la zinthu popanda kuvulaza thanzi. Wodwala matenda ashuga ayenera kudziwa kuti kupatsa thanzi ndi gawo la mankhwalawa. Nsomba zimaphatikizidwa muzakudya za wodwalayo mogwirizana ndi momwe adziwira.

Matenda a shuga nthawi zonse amayambitsa zovuta zakupha. Mwazi wamagazi ochulukirapo ndi woopsa kwambiri.

Aronova S.M. adafotokoza za chithandizo cha matenda ashuga. Werengani kwathunthu

Glycemic index (GI) ya nsomba

Pafupifupi malonda onse ali ndi index ya GI. Ichi ndi chizindikiritso cha digito cha zotsatira za chakudya pambuyo poti chagwiritsidwa ntchito pa shuga. Kwa matenda amtundu wa 1 komanso a matenda ashuga a 2, ndikofunikira kwambiri kutsatira zakudya zamafuta ochepa ndikusankha zakudya zomwe zimakhala zochepa kwambiri mu GI.

Kutsitsa kalozera, chakudya chochepa chomwe amapezeka. Poganizira izi, wodwalayo amatha kuchepetsa kuchuluka kwa insulin yochepa ndikukhala ndi shuga munthawi yochepa.

Kusasinthika kwa malonda kumakhudzanso kuwonjezeka kwa GI. Chifukwa chake, ngati chimasenda, ndiye kuti GI ichulukana. Chithunzithunzi chomwecho chimawonedwa ndi zipatso. Mukapanga juwisi kuchokera kwa iwo, ndiye kuti chiwonetsero cha GI chikwera. Izi ndichifukwa cha "kutayika" kwa fiber, yomwe imapangitsa kuti shuga azikhala pang'ono pang'ono.

Zogulitsa za GI zimagawika m'magulu atatu:

• mpaka magawo 50 - chakudya chotere ndicho chakudya chachikulu,
• 50 - 70 PIECES - chololedwa kupatula pamndandanda, kamodzi kapena kawiri pa sabata,
• zopitilira 70 PIERES - oletsedwa, amakwiya hyperglycemia.

Kuphatikiza pa kusankha koyenera chakudya, maphikidwe a anthu odwala matenda ashuga angaphatikizepo njira zina zokha zochizira kutentha kwa mbale. Yophika yophika motere:

1. kwa okwatirana
2. yophika
3. pa microwave
4. mu uvuni
5. pa grill
6. simmer ndi mafuta pang'ono masamba.

Nsomba zokhala ndi matenda amtundu woyamba 1 zimafunika kusankha mitundu yamafuta ochepa, kaya ndi mtsinje kapena nyanja. Kusuta, nsomba zamchere ndi caviar ndizoletsedwa. Zonsezi zimachitika chifukwa choti zinthu zotere zimapatsa mtolo zina kapenanso zimachedwetsa kutuluka kwamadzi m'thupi.

Wodwala matenda ashuga amatha kudya nsomba (zonse zokhala ndi GI yotsika):

Nsomba yophika ndi yophika mumkono ndizothandiza kwambiri.

Zokazinga komanso zophika nsomba

Maphikidwe a anthu odwala matenda ashuga amasiyana siyana - awa ndi ma cutlets, nsomba zodzikongoletsa komanso ngakhale katsitsumzukwa. Osawopa kugwiritsa ntchito gelatin pompopompo kwa aspic. Posachedwa, asayansi apeza kuti pafupifupi zonse zimakhala ndi mapuloteni, omwe amafunikira muzakudya za tsiku ndi tsiku.

Kuchokera ku nsomba yophika, mutha kukonza saladi, womwe udzakhale kadzutsa kapena chakudya chamadzulo. Muyenera kudziwa kuti kudya tsiku lililonse kwa chinthu ichi sikuyenera kupitirira 200 gr.

Amakhulupirira kuti mpunga umagwira monga mbale yabwino kwambiri yazakudya za nsomba. Mpunga Woyera uli ndi GI yayitali ndipo umawoneka ngati "woipa". Koma pali njira ina yabwino - mpunga (bulauni) wa mpunga, womwe GI yake ndi 55 PESCES. ziyenera kudziwika kuti imaphika nthawi yayitali - 35 - 45 mphindi.

Maphikidwe otsatirawa a odwala matenda ashuga ndi oyenera kwa odwala omwe ali ndi matenda amtundu uliwonse. Mbale yoyamba ili ndi gawo la malaya (chithunzi choperekedwa pamwambapa). Zotsatira zotsatirazi zidzafunika:

1. nsomba - mitembo itatu,
2. theka ndimu
3. msuzi wa tkemali - 15 ml,
4. mchere, pansi wakuda tsabola - kulawa.

Yeretsani nsomba zamkati ndikuchotsa mutu, kabati ndi msuzi, mchere ndi tsabola. Lolani kuti zilowerere kwa mphindi 20 mpaka 30. Kenako dulani theka la mandimuwo ndikuwakhazika mkati mwa nsomba, ndikuyikamo. Nthawi zambiri ndimaphika nsomba kosaposa mphindi 25, kutentha kwa 200 C.

Muthanso kupanga cutlets kuchokera ku nsomba. Chinsinsi ichi ndi choyenera kuwira komanso kuyika poto, makamaka ndi Teflon ating kuyanika (kuti musagwiritse ntchito mafuta). Zogulitsa:

• mitembo iwiri ya mungu,
• buledi wa rye - 40 magalamu (magawo 2),
• mkaka - 50 ml
• theka anyezi,
• mchere, tsabola wakuda pansi kuti mulawe.

Kutsuka pollock kuchokera ku viscera ndi mafupa, kudutsa chopukusira nyama kapena pogaya ndi blender. Thirani mkatewo kwa mphindi zisanu m'madzi, kenako pofinyirani madziwo ndikusintha kukhala nyama yoboola ndi anyezi. Onjezerani mkaka, mchere ndi tsabola, sakanizani bwino.Kuti apange ma boardb a nyama kuchokera ku minced nsomba, ena amatha kuziziritsa ndikugwiritsa ntchito ngati pakufunika. Mwachangu zigawo zonse ziwiri pansi pa chivindikiro.

Zakudya zovomerezeka za tsiku ndi tsiku zokhala ndi chofufumitsa 1 zimafika mpaka 200 magalamu.

Saladi ndi nsomba

Saladi ya nsomba imatha kukhala kadzutsa chachiwiri ndikukhutitsa thupi la wodwalayo ndi mphamvu kwa nthawi yayitali. Nthawi zambiri, maphikidwe amagwiritsa ntchito masamba ndi zitsamba zatsopano. Kubwezera chakudya choterocho kumatha kukhala madzi a mandimu, yogurt yamafuta ochepa ndi mafuta a azitona.

Pofuna kuti saladiyo azitha kumvetsetsa bwino, mafuta a maolivi amatha kupanikizidwa ndi zitsamba, tsabola wowotcha kapena adyo. Ndikwabwino kumwa zitsamba, mwachitsanzo, rosemary kapena thyme. Thirani mafuta mumtsuko wouma ndikuyika zitsamba, kapena tsabola ndi adyo, amatha kugwiritsa ntchito kwathunthu, kapena akhoza kuduladula tizidutswa tating'onoting'ono.

Tsekani chidebe ndi chivindikiro cholimba ndikuchotsa kuti mufotokozere m'malo abwino kwa masiku atatu kapena anayi. Sefa mafuta sikofunikira. Chovala ichi cha saladi ndichopanda matenda amtundu uliwonse wa shuga.

Saladi yokhala ndi cod imakhala ndi zosakaniza zomwe GI sizidutsa 50 PISCES:

1. filodode - 2 ma PC.,
2. nyemba zofiira zophika - magalamu 100,
3. tsabola m'modzi
4. anyezi umodzi
5. Maolivi azitsulo - ma PC 5,.
6. mafuta a masamba - supuni 1.5,
7. viniga - supuni 0,5,
8. phwetekere - 2 ma PC.,
9. gulu la parsley
10. mchere, pansi wakuda tsabola - kulawa.

Tomato ayenera kupendedwa - wokakamizidwa ndi madzi otentha ndikucheka ngati mtanda pamtunda, kuti peel imachotsedwa mosavuta pa zamkati. Dulani nsomba za anyezi, anyezi ndi phwetekere mumakatuni ang'onoang'ono, ndikumata tsabola wokoma, ndikudula azitona pakati. Pogaya parsley. Sakanizani zosakaniza zonse, konzani saladi ndi mafuta a masamba ndi viniga, mchere ndi tsabola kuti mumve, sakanizani bwino.

Njira yosankha ndikuyika saladi m'mbale zomwe zidakutidwa ndi letesi kale.

Njira inanso ya saladi ya nsomba imaphatikizanso chophatikiza chabwino monga nsomba zam'madzi. Pamagawo awiri ndikofunikira:

• fillet yophika hake - 200 magalamu,
• seaweed - 200 magalamu,
• mazira owiritsa - 2 ma PC.,
• mandimu
• anyezi yaying'ono
• mafuta a azitona - supuni 1.5.

Hake ayenera kuwiritsa m'madzi amchere. Dulani m'magulu ang'onoang'ono nsomba, mazira ndi anyezi, sakanizani zonse zomwe zimapangidwa.

Nyengani saladi ndi mafuta a maolivi ndi kuwaza ndi mandimu.

Malangizo azakudya zamagulu onse

Zakudya zonse zokhala ndi matenda ashuga ziyenera kukhala zochepa mu GI, ndipo zimakhala ndi chakudya chovuta kwambiri kupukusa chakudya. Izi zimawonetsetsa kuti wodwalayo ali ndi shuga yokhazikika m'magazi.

Zakudya ziyenera kukhala zopatsa thanzi, chakudya chama 5 - 6 patsiku, m'magawo ang'onoang'ono, makamaka nthawi zonse. Sizoletsedwa kufa ndi njala komanso kudya kwambiri.

Osanyalanyaza kuchuluka kwa kuchuluka kwamadzi, omwe amachokera ku malita awiri. Palinso njira ina yowerengera munthu payekhapayekha tsiku ndi tsiku madzi - 1 ml yamadzimadzi pa calorie imodzi amadyedwa.

Kuphatikiza apo, ndikofunikira kuwongolera kuti maphikidwe a odwala matenda ashuga samakhala ndi mchere wambiri, chifukwa izi zimalepheretsa kuchotsa kwamadzimadzi m'thupi, potero kumayambitsa kufupika kwa malekezero.

Mu theka loyamba la masana, ndibwino kudya zipatso ndi makeke a matenda ashuga. Chepetsani chakudya chamadzulo chotsiriza ndi kapu yamkaka yamkaka yokazinga - mkaka wopanda mafuta, yogati, yogurt yopanda mafuta kapena kefir.

Wodwala yemwe ali ndi matenda a shuga a mtundu wachiwiri ayenera kudziwa kuti cholinga chachikulu cha mankhwala ochizira matenda ashuga ndikukhazikika pamagazi a shuga. Mankhwala othandizira mu zakudya ndi chithandizo chachikulu. Ndi matenda a shuga amtundu woyamba, zakudya zoyenera zimachepetsa chiopsezo cha matenda a hyperglycemia ndi zotsatira zoyipa za matenda "okoma".

Kanemayo munkhaniyi akukamba za zabwino za nsomba za matenda ashuga.

Masamba Ovomerezeka

Kwa mtundu wina uliwonse wa matenda ashuga, zopangidwa ndi index yotsika ya glycemic (mpaka 50) ziyenera kuphatikizidwa muzakudya.

Amaloledwa kudzilimbitsa nokha ndi chakudya chama GI mpaka magawo 69 (osaposa 150 g) kamodzi kapena kawiri pa sabata. Zosakaniza zokhala ndi mndandanda wama unit opitilira 70 ndizoletsedwa, chifukwa zimatha kuwonjezera shuga.

Pansipa pali tebulo lokhala ndi zakudya, kalozera wa glycemic akuwonetsedwa m'mabotolo.

Kuphatikiza pa index ya glycemic, njira yakukonzekera saladi iyenera kuganiziridwanso. Ndikofunikira kuwira zinthu, nthunzi, grill, pa microwave.

Ngati viniga amagwiritsidwa ntchito kudzaza saladi amitundu yachiwiri ya matenda ashuga, iyenera kusankhidwa ndi ochepa (makamaka zipatso). Choloŵa m'malo mwake ndi mandimu.

Saladi ya Seaweed

• maapulo (3 ma PC),
• anyezi
• sea ​​kale (200 g),
• bowa wouma (2 tbsp. l.),
• mafuta masamba (2 tbsp. l.),
• viniga (3%),
• mchere, zitsamba, zonunkhira.

Thirani bowa ndi madzi otentha, kusiya kuti mulowerere kwa maola awiri ndi kuwira m'madzi omwewo. Anamaliza bowa ndi ma pickles odulidwa mzere woonda. Dulani anyezi m'mphete za theka, kuphatikiza ndi bowa ndi nkhaka, mwachangu mu mafuta mpaka anyezi wofewa. Sakanizani zamasamba okazinga ndi zam'madzi, nyengo ndi viniga. Onjezani mchere, zitsamba, zonunkhira. Limbani musanatumikire.

Saladi waku Italiya

• nyemba zamzitini (150 g),
• mbatata (ma PC 3.),
• dzira (2 ma PC.),
• nandolo zamzitini (3 tbsp. l.),
• phwetekere watsopano (2 ma PC.),
• chimanga zamzitini (3 tbsp. l.),
• anyezi wofiirira (1 pc.),
• amadyera
• mafuta a azitona
• clove wa adyo
• mandimu
• mchere.

Wiritsani mbatata, kusema cubes. Dulani anyezi m'mphete. Mazira owiritsa ndi gawo lolimba la phwetekere, kudula mbali. Mafuta otentha, adyo mwachangu ndi nyemba. Sakanizani mandimu ndi mchere ndi mafuta. Mutha kuwonjezera shuga m'malo anu a saladi. Phatikizani zinthu zonse, nyengo ndi mandimu, zokongoletsa ndi zitsamba.

Cod chiwindi saladi

• chiwindi chachikulu (60 g),
• kabichi (150 g),
• kaloti (100 g),
• nsomba kale (50 g),
• mandimu
• mafuta a azitona
• tsabola, mchere.

Saladi yatsopano kabichi ndi chiwindi cha cod ndiosavuta kukonza. Cheka chopukutira kabichi, sungani kaloti. Dulani chiwindi cha cod mu magawo. Phatikizani zamasamba ndi cod chiwindi ndi nyanja kale, nyengo ndi mandimu ndi mafuta. Mchere, tsabola, sakanizani bwino.

Saladi ndi Kabichi ndi Nkhumba

• ma apricots owuma (100 g),
• msuzi wopepuka wa soya (2 tsa. l.),
• viniga ya mpunga (2 tbsp. l.),
• mafuta a sesame (1 tbsp. l.),
• clove wa adyo
• nkhumba (300 g),
• Kabichi waku China (300 g),
• tsabola wokoma
• nkhaka
• anyezi wobiriwira.

Brew zipatso zouma ndi madzi otentha, kuphimba ndi chivindikiro kwa mphindi 15. Zitatha izi, sankhani maapricots owuma ndi maudzu, kusunthira ku poto yopanda kanthu. Pamwamba ndi msuzi wa soya, viniga, ikani adyo ndikuwonjezera mafuta. Ikani kumbuyo kulandilidwa.

Tenthetsani poto, kuthira mafuta. Magawo osenda a nkhumba (chiuno) odulidwa mzidutswa, dulani mafuta ochulukirapo. Ikani nyama poto, kuwira pamoto wotsika pafupifupi mphindi 5, kutembenukira nthawi yonseyo. Pambuyo mphindi 5 onjezani tsabola wokoma, mwachangu kwa mphindi zinayi. Onjezani ¼ mavalidwe kunyama, kusiya kuti caramelize. Chotsani chiwaya pachitofu.

Sintha kabichi wosankhidwa bwino osowetsedwa mu msuzi mu chikho chachikulu. Tumikirani saladi m'magawo (kabichi, nyama, nkhaka, woboola pakati m'mphete). Kukongoletsa ndi zitsamba kapena ma amondi oponderezedwa.

Turkey Meat Saladi

• mpunga wa bulauni (200 g),
• Turkey wowiritsa popanda khungu (200 g),
• mafuta atsopano (50 g),
• zinanazi zam'chitini (100 g),
• ma tangerines (100 g),
• anyezi wobiriwira
• mtedza
• yogati ya mandimu (70 g),
• mayonesi wopanda mafuta (50 g),
• mandimu a zimu (1 tbsp. l.).

Kuphika mpunga wofiirira mpaka kuphika malinga ndi malangizo a phukusi. Mu mbale yakuya, ikani mpunga wokonzeka utakhazikika, nkhuni yophika (kale chotsani khungu), iduleni, udzu winawake. Onjezani chinanazi (ngati chonsecho, chodulidwa mu ma cubes), ma tangerine, anyezi wobiriwira, mtedza. Padera, pangani kuvala kwa saladi: kumenya pamodzi mayonesi ndi yogati, onjezerani zimu yotsekemera, yophika pa grater yabwino. Sakanizani zosakaniza zonse, kutsanulira msuzi, kuzizira m'firiji pafupifupi mphindi 20.

Nsomba ndi nsomba zam'nyanja

Mitundu ya nsomba ndi nsomba zam'madzi zimatha kudyedwa ndi matenda a shuga. Chifukwa cha iwo, thupi limaperekedwa ndi mapuloteni, mavitamini, kufufuza zinthu. Zakudya zam'nyanja ndizochepa-calorie, zomwe zimathandizira kugaya chakudya.

Ma saladi a shuga a squid ndi otchuka kwambiri. Nthawi zambiri amazisanja ndi mafuta a azitona kapena mandimu. Ma gourmet apadera amakonda kupaka mafuta a masamba pamitsamba onunkhira kapena adyo. Pachifukwachi, zitsamba zouma zimayikidwa mu kapu yamagalasi, yothira mafuta ndikuumirizidwa kwa maola 24 m'malo amdima, ozizira. Kuphatikiza apo, zakudya zam'madzi zimayenda bwino ndi zonona zamafuta ochepa kapena zonona wowawasa, tchizi chofewa cha kanyumba chokhala ndi mafuta ochepa.

Kaisara ndi nsomba

• letesi (gulu),
• nsomba pang'ono mchere (70 g),
• Tchizi cha Parmesan (30 g),
• tomato amatcheri (70 g),
• dzira (1 pc.),
• obera
• wowawasa zonona, mayonesi, mpiru (2 tbsp aliyense.).

Letesi imalimbikitsa makamaka odwala matenda ashuga. Sakuyenera kudulidwa, koma kumang'ambika ndi manja, ndikuyika mu mbale yayikulu ya saladi. Dulani salmon, tomato ndi dzira mu mzere. Tchizi pa grater yamafuta. Saladiyo imapakidwa m'magawo (pamasamba a saladi ikani nsomba, tomato, mazira, owazidwa ndi oyambitsa ndi tchizi). Muziganiza mayonesi, mpiru ndi wowawasa zonona bwino, sinthani msuzi ku saladi. Thirani musanagwiritse ntchito kuti owononga asafe.

Zakudya za hering'i pansi pa malaya a ubweya

• ulusi wazingwe (400 g),
• beets (2 ma PC.),
• kaloti (2 ma PC.),
• mbatata (2 ma PC.),
• anyezi (1 pc.),
• zoyera dzira (4 ma PC.),
• kirimu wowawasa wokhala ndi mafuta ochepa (250 g),
• mpiru (1 tsp),
• mandimu (1 tsp),
• mchere.

Choyamba, muyenera kukongoletsa anyezi: kuwaza, kusenda kumadzi otentha ndi mchere ndi viniga kwa mphindi 10. Chekani masamba abwino mu uvuni. Pukuta mazira azungu owiritsa (yolk safunika). Finyani anyezi madzi.

Saladi kwa odwala matenda ashuga okometsedwa ndi kuvala kwapadera. Phatikizani kirimu wowawasa, mpiru ndi mchere (pezani kuvala). Dulani fillet ya nsomba ndikuyiyika yoyambayo. Kufalitsa mu mbale ya saladi wosanjikiza ndi hering'i - hering'i - anyezi - msuzi - mbatata - msuzi - kaloti - mapuloteni - beets - msuzi. Siyani saladiyo kuti ikhuta.

Contraindication

Pali zotsutsana pamadyedwe a saladi a shuga. Sitikulimbikitsidwa kudya zakudya zokhala ndi chakudya chambiri. Kuti mugwiritse ntchito mchere, mchere wotsekemera komanso wokazinga mu masaladi mumagawo ang'ono. Mpiru ndi mayonesi sizimawonjezeredwa kumavalidwe. Msuzi wowawasa ndi zinthu zina mkaka ziyenera kutengedwa ndi mafuta ochepa.

Amagwiritsa ntchito mpunga, mbatata, ndi zipatso zina mosamala. Mukamalemba zakudya, jenda, zaka komanso masewera olimbitsa thupi ziyenera kukumbukiridwa, chifukwa odwala matenda ashuga amakonda kunenepa kwambiri. Ndikofunika kuganizira za mtundu wa glycemic index ndi kalori wa zakudya musanaphike.

Akatswiri amalimbikitsa kukonzekera mbale zamitundu mitundu za mitundu 1 ndi mtundu wa 2 odwala matenda ashuga. Ma saladi, makamaka ndiwo zamasamba, ayenera kupezeka pagome la anthu odwala matenda ashuga tsiku lililonse. Ndiwosakhazikika kapena njira yayikulu.