Mitundu yachiwiri ya matenda ashuga: glycemic index yamalonda

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Aliyense amadziwa kuti masamba amitundu yonse ndi othandiza paumoyo, koma nkhaka za matenda ashuga, kunenepa kwambiri komanso matenda amtima ziyenera kuyang'aniridwa mwapadera.

Ndikulimbikitsidwa kuti kawiri pa sabata muzitsitsa "nkhaka", ngakhale chithandizo cha shuga ndi nkhaka sichingatengedwe moyenera pazabwino zonse zopezeka pachomera ichi chamasamba.

Tiyeni tiyambe ndi zabwino. Koma choyamba, mu mzere umodzi wokha, ndikofunikira kukumbukira kuti ndi mtundu 1 wa shuga, ma cell a beta opanga inshuwaransi amawonongeka mwanjira ina, komanso zovuta za matenda a shuga 2 (mu 90% ya omwe odwala ali ndi kunenepa kwambiri) ndikuti mulingo wambiri. shuga amaphatikizidwa ndi insulin kukaniza ndi kuphwanya kwache kubisika kwake.

Zakudya za caloric za tsiku ndi tsiku za odwala matenda ashuga siziyenera kupitirira 2 kcal, kotero kugwiritsa ntchito nkhaka zatsopano za shuga ndikosavuta kutsatira malangizowa, popeza 96% nkhaka ndi madzi, ndipo 100 g iliyonse imangopereka 16 kcal yokha. Izi zikutanthauza kuti amathanso kudyedwa pamiyeso yambiri popanda chiwopsezo cha kuchuluka kwambiri kwa chakudya chama calorie.

Mu nkhaka 100 zomwezo, zomwe zimapangidwa ndi michere yophatikizidwa mu hyperglycemia sizidutsa 3,6-3.8 g, ndi glucose ndi account ya fructose osaposa 2-2,5%.

Ndipo ngati kwa ena okayikira izi sanayankhe funso loti kodi ndizotheka kudya nkhaka za mtundu 1 ndi 2 matenda a shuga, zimangotchulanso mfundo ina, yosonyeza index ya nkhaka - 15, yomwe ndi yotsika kuposa ya maapulo, ndipo theka lamtundu wa phwetekere, amenenso ndi wa zinthu zomwe zili ndi index yotsika ya glycemic.

M'malo mwake, nkhaka (Cucumis sativus wa banja la Cucurbitaceae - dzungu) zili ndi maubwino ena, mwachitsanzo, zimakhala ndi ma macro- ndi micronutrients ofunikira a thupi: sodium (mpaka 7 mg pa 100 g), magnesium (10-14 mg), calcium (18- 23 mg), phosphorous (38-42 mg), potaziyamu (140-150 mg), chitsulo (0.3-0.5 mg), cobalt (1 mg), manganese (180 mcg), mkuwa (100 mcg), chromium (6 μg), molybdenum (1 mg), zinc (mpaka 0,25 mg).

Pali mavitamini m'makhukhidwe, kotero, mu magalamu 100 a masamba atsopano, malinga ndi Health Healest Foods, ili ndi:

• 0.02-0.06 mg beta-carotene (provitamin A),
• 2.8 mg wa ascorbic acid (L-dehydroascorbate - vitamini C),
• 0.1 mg wa tocopherol (vitamini E),
• 7 mcg folic acid (B9),
• 0.07 mg wa pyridoxine (B6),
• 0,9 mg biotin (B7),
• 0,098 mg nicotinamide kapena niacin (B3 kapena PP),
• pafupifupi 0,3 mg wa pantothenic acid (B5),
• 0.033 mg riboflavin (B2),
• 0.027 mg thiamine (B1),
• mpaka 17 mcg phylloquinones (vitamini K1 ndi K2).

Vitamini C wodwala matenda a shuga sagwira ntchito ngati antioxidant, komanso amachepetsa chiopsezo cha mapangidwe a atherosselotic zolembera ndi kuwonongeka kwa mtima, komanso amathandizanso pakuchiritsa kwamankhwala.

Zinapezeka kuti: nicotinamide imateteza maselo a pancreatic beta ku chiwonongeko cha autoimmune ndipo imatha kulepheretsa kukula kwa nephropathy, ndipo ma phylloquinones amagwira bwino ntchito kaphatikizidwe ka mahomoni a peptide (GLP-1) - glucagon-like peptide-1, yemwe ndiwosamalira thupi shuga kagayidwe chakudya.

Akatswiri amagwirizanitsa momwe chitetezo cha mthupi chimapangidwira komanso kaphatikizidwe ka mapuloteni ndi zinki, komanso ntchito ya insulini, yokhala ndi zinc, komanso zomwe zimachitika mu ma cell a cellular a cell omwe amakhala ndi chromium. Ndipo potaziyamu ndi magnesium mumkhaka amathandizira kuthamanga kwa magazi ndikuwonetsetsa kukhazikika kwa minofu yamtima.

Pokhala gwero la CHIKWANGWANI, nkhaka zatsopano za shuga zimathandizira kukonza kugaya, kuchotsa poizoni m'matumbo ndikuchepetsa kuchuluka kwa cholesterol yoyipa. Kuphatikiza apo, monga akatswiri ku American Diabetes Association anazindikira, mafinya obzala kuchokera ku masamba atsopano amachedwetsa kuyamwa kwa chakudya ndi shuga.

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Nkhaka - machiritso a matenda ashuga?

Kuphatikiza kwachilengedwe kwa nkhaka ndi kuthekera kwa zopindulitsa zake kwa odwala omwe ali ndi matenda ashuga akupitilizabe kuphunzira. Kafukufuku wazinyama (zotsatira zake zomwe zidasindikizidwa mu 2011 mu Iranian Journal of Basic Medical Science komanso mu 2014 mu Journal of Medicinal Plant Research) adawonetsa kuthekera kochotsa mbewu ndi zamkaka za nkhaka kuti muchepetse magazi (m'magazi).

Kafukufuku adachitika pa masamba a nkhaka omwe adadyetsa mbewa ndi shuga yachiwiri. Kuyesaku kunayambitsa kukhudzidwa kwa zotsatira zosangalatsa za kuphatikizika kwa trarrpene kuphatikiza kwamankhwala a cucurbites (cucurbitans kapena cucurbitacins) omwe ali m'masamba a nkhaka, omwe amalimbikitsa kutulutsidwa kwa insulini ndi malamulo a metabolism ya hepatic glucagon.

Ku China, mankhwala awa amachotsedwa kwa wachibale wapafupi kwambiri wa nkhaka - dzungu wamba la Cucurbita ficifolia. Monga kunanenedwa mu Journal of the Science of Food and Agriculture, kugwiritsa ntchito mafuta amtunduwu m'magazi a labotale omwe ali ndi matenda ashuga kumabweretsa zotsatira zapamwamba, komanso kubwezeretsa mphamvu m'maselo owonongeka a pancreatic beta.

Zimakhala zovuta kuthana ndi matenda ashuga, ndipo njira zambiri zachilengedwe zitha kukhala zopindulitsa kwa anthu omwe ali ndi matenda a endocrine. Zachidziwikire, palibe amene akuchiza matenda a shuga ndi nkhaka pano, ndipo nkhaka sizothandiza kuchiritsa matenda ashuga. Koma zotsatira za kafukufuku m'makoswe zikuwonetsa kuti kafukufuku wowonjezereka akufunika kuti adziwe momwe nkhaka zimakhudzira shuga wamwazi mwa anthu.

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Contraindication

Zambiri mwa nkhaka za potaziyamu, zomwe zimafotokozera diuretic yawo. Odwala odwala matenda a shuga omwe ali ndi vuto la impso amapatsidwa chakudya cha matenda ashuga nephropathy, komanso vuto la kusakanikirana kwa electrolyte (komwe kumachitika chifukwa cha kulephera kwa aimpso), akatswiri azakudya akhazikitsa malire a kudya kwamchere. Zakudya zotsutsana ndi odwala omwe ali ndi osmotic diuresis ndi hyperkalemia mu shuga, komanso milandu ya kutupa kwa impso ndi / kapena chikhodzodzo, zimaphatikizapo choletsa mbatata, zipatso za zipatso, apricots (ndi ma apricots owuma), nthochi ndi nkhaka zomwe zimakhala ndi potaziyamu yambiri.

Mphamvu ya choleretic ya nkhaka imayambitsa kupatula kwawo kuchokera ku chakudya cha cholecystitis ndi matenda a gallstone, masamba awa amatsutsana ndi zotupa m'mimba ndi duodenum (gastritis, zilonda), komanso m'matumbo akulu (colitis, matenda a Crohn).

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Takataka, Totolo, Mchere ndi Zotupula za Matenda A shuga

Funsani zakudya zilizonse, ndipo akutsimikizira kuti ndi matenda ashuga muyenera kukana zakudya zazonunkhira komanso zamchere, chifukwa zimakulitsa chilimbikitso ndikuyambitsa kubisala kwa madzi a m'mimba, secretion ya bile ndi overexert kapamba. Ndiye kuti, nkhaka zam'chitini za anthu odwala matenda ashuga, komanso zopaka mchere, zopaka mchere komanso zosankhika za shuga zimawonedwa ngati zinthu zosayenera. Kuphatikiza apo, m'malo okhala acidic, mpaka 25-30% ya mavitamini B1, B5, B6, B9, A ndi C amawonongedwa, ndipo pambuyo pa miyezi 12 yosungirako, zotayikirazi zimachulukitsidwa, ngakhale izi sizikhudza kukoma kwake. Mchere suziphatikiza vitamini C, koma pochiritsa nkhaka zam'chitini, zimatentha kwambiri.

Masamba azosankha a shuga si oletsedwa kwathunthu, chifukwa nthawi zina mumatha kudya tomato wosasa kapena nkhaka. Koma ngati mumangoyimitsa pakamwa panu ndi ludzu lonse (zomwe zikusonyeza kuchepa kwamadzi m'thupi lomwe limayenda ndi hyperglycemia), komanso kuthamanga kwa magazi, ndiye kuti zamasamba zamzitini zokhala ndi mchere wambiri siziyenera kuperekedwa menyu.

Kodi mungasinthe bwanji nkhaka ndi shuga?

Ziphuphu zimatha kusintha masamba ndi masamba omwe amakhala ndi index yotsika ya glycemic, yomwe ilinso ndi zinthu zambiri zofunikira ndi mavitamini, komanso fiber, zomwe zimapangitsa kuti pang'onopang'ono pakhale chakudya chamagulu. Awa ndi radishi, kabichi watsopano komanso wosankhika, ma Brussels amatumphuka ndi broccoli, tomato ndi tsabola wa belu, zukini ndi biringanya, letesi ndi sipinachi.

Mndandanda wa glycemic wa pickles ndi tomato

Kutsatira zakudya za odwala matenda ashuga, muyenera kusankha zakudya ndi zakumwa ndi chizindikiritso cha magawo 50. Idyani zakudya zomwe zili ndi mtengowu mopanda mantha, chifukwa kuchuluka kwa shuga m'magazi sikungasinthe, ndipo sikukula.

Zamasamba ambiri amakhala ndi GI pamalire oyenera. Komabe, ziyenera kukumbukiridwa kuti masamba ena amatha kuwonjezera phindu, kutengera ndi kutentha. Kupatula koteroko kumaphatikizapo kaloti ndi beets, ikaphika, ndizoletsedwa kwa anthu omwe ali ndi matenda a endocrine, koma mu mawonekedwe osaphika amatha kudya popanda mantha.

Gome lakhazikitsidwa kwa anthu odwala matenda ashuga, momwe mndandanda wazinthu zomwe zimachokera kuzomera ndi nyama zikusonyeza, GI. Palinso zakudya ndi zakumwa zingapo zomwe zimakhala ndi GI yamagulu a zero. Mtengo wokongola wotero poyamba ungasocheretse odwala. Nthawi zambiri, index ya zero ya glycemic imakhala mu zakudya zomwe zimakhala ndi zopatsa mphamvu zambiri komanso zokhala ndi cholesterol yoyipa, yomwe imakhala yowopsa kwambiri kwa odwala onse omwe ali ndi matenda amtundu uliwonse (woyamba, wachiwiri komanso wothamanga).

Mulingo Wogawanitsa:

• 0 - 50 mayunitsi - chizindikiro chotsika, chakudya ndi zakumwa zotere ndiye maziko a chakudya chamagulu a shuga,
• 50 - 69 mayunitsi - pafupifupi, zinthu zoterezi ndizololezedwa patebulopo ngati kusiyapo, osapitiliza kawiri pa sabata,
• Magawo 70 komanso pamwambapa - zakudya ndi zakumwa zomwe zimakhala ndi zizindikiro zotere ndizowopsa kwambiri, chifukwa zimapangitsa kulumpha kwakuthwa m'magazi a shuga m'magazi ndipo zingayambitse kuwonongeka kwa wodwalayo.

Nkhaka zokhala ndi mchere komanso zotumphukira sizisintha GI yawoyo ngati akanakhala okazinga popanda shuga. Izi zamasamba zimakhala ndi tanthauzo:

1. nkhaka imakhala ndi GI yamayunitsi 15, mtengo wa calorific pamagalamu 100 a mankhwala ndi 15 kcal, kuchuluka kwa mkate ndi 0.17 XE,
2. mndandanda wa glycemic wa phwetekere uzikhala magawo 10, mtengo wowerengeka pa magalamu 100 a mankhwala ndi 20 kcal, ndipo kuchuluka kwa mkate ndi 0,3 XE.

Kutengera zomwe zafotokozeredwa pamwambapa, titha kunena kuti nkhaka zosakanizidwa ndi zipatso ndi tomato zomwe zimaphatikizidwa mosamala mu zakudya zamasiku onse za shuga.

Zinthu ngati izi sizingavulaze thupi.

Ubwino wa nkhaka zamzitini

Nkhaka zamatenda, monga phwetekere, ndizamasamba otchuka, osati kokha ndi matenda "okoma", komanso zakudya zomwe zimapangitsa kuti achepetse thupi. Ndikofunikira kudziwa kuti mitundu iyi ya ndiwo zamasamba sangathe kudyedwa ndi aliyense - osavomerezeka kwa amayi apakati, komanso anthu omwe akudwala edema.

Ma pickles a shuga ndi opindulitsa chifukwa ali ndi fiber zambiri. Zimalepheretsa kukula kwa neoplasms yoyipa, imathandizira pakugwira ntchito kwa m'mimba, kuthana ndi kudzimbidwa ndikuchotsa poizoni m'thupi.

Mukukonzekera, lactic acid imapangidwa m'matchuthi. Iyo, imakhala ndi zovulaza tizilombo toyambitsa matenda m'mimba, komanso imathandizira kuthamanga kwa magazi, chifukwa cha kuchuluka kwa magazi.

Chifukwa chake, zinthu zotsatirazi zamtengo wapatali zilipo mu ma pickles:

• lactic acid
• antioxidants
• ayodini
• chitsulo
• magnesium
• calcium
• Vitamini A
• Mavitamini B,
• Vitamini C
• vitamini E.

Ma antioxidants omwe amaphatikizidwa ndi kuphatikizika amachepetsa kukalamba kwa thupi, kuchotsa zinthu zovulaza ndi mankhwala ena. Zambiri zomwe zili ndi vitamini C zimalimbitsa chitetezo cha mthupi, zomwe zimapangitsa kuti thupi ligonje komanso mabakiteriya osiyanasiyana. Vitamini E amalimbitsa tsitsi ndi misomali.

Ngati mumadya nkhaka tsiku ndi tsiku, ndiye kuti mudzachotsa kuperewera kwa ayodini, komwe kuli kofunikira kwambiri matenda aliwonse omwe amagwirizana ndi endocrine system.

Kuphatikizika kwabwino kwambiri kwa nkhaka, komwe mchere umapangidwa bwino, kumawalola kuti azitha kumamwa. Chitsanzo chochititsa chidwi ndi izi ndi magnesium ndi potaziyamu, zomwe pamodzi zimathandizira pakugwira ntchito kwa mtima ndi mantha.

Kuphatikiza pa zomwe tafotokozazi, ma pickles amtundu wa 2 komanso matenda amtundu wa 1 ali ndi zotsatirazi zabwino thupi:

1. ngakhale atatha kugwiritsa ntchito mankhwala othandizira kutentha, masamba awa amakhala ndi mavitamini ndi michere yambiri,
2. kusangalala kumapangitsanso chidwi,
3. khalani ndi zopindulitsa pamatumbo,
4. sinthani zakumwa zoledzeretsa m'thupi,
5. chifukwa cha kudzimbidwa kwa fiber.

Koma muyenera kukumbukira zina zoyipa kuchokera pakugwiritsa ntchito maapulo. Zitha kuchitika pokhapokha ngati mukudya kwambiri:

• acetic acid imatha kuvulaza enamel ya mano,
• nkhaka sizikulimbikitsidwa matenda a impso ndi chiwindi,
• chifukwa cha zokonda zawo zapadera, amatha kukulitsa chilimbikitso, chomwe sichabwino kwambiri kwa anthu onenepa kwambiri.

Mwambiri, nkhaka ndizoyenera monga chovomerezeka cha chakudya. Amaloledwa kudya tsiku lililonse, osapitirira 300 magalamu.

Maphikidwe a Chakudya Cha shuga

Pickles ndi chimodzi mwazomwe zimapezeka mu saladi. Zimawonjezedwanso pamaphunziro oyamba, monga hodgepodge. Ngati maphunziro oyamba amaperekedwa ndi ma pickles, ndikofunika kuphika mumadzi kapena msuzi wachiwiri wopanda mafuta, popanda kukazinga.

Chinsinsi chosavuta kwambiri cha saladi, chomwe chimaphatikizidwa ngati chowonjezera chachiwiri, chimakonzedwa mophweka. Ndikofunikira kutenga nkhaka zingapo ndikudula pakati m'mphete, kuwaza anyezi wobiriwira. Onjezani ma champronon osankhidwa kapena okazinga, osemedwa mu magawo, bowa wina amaloledwa. Nyengani saladi ndi mafuta a maolivi ndikuphwanya ndi tsabola wakuda.

Musaope kugwiritsa ntchito bowa mu Chinsinsi ichi. Onsewa ali ndi index yotsika, nthawi zambiri yoposa 35 mayunitsi. Kuti muwonjezere mafuta, simungatenge mafuta wamba azitundu, komanso mafuta omwe adathiridwa ndi zitsamba zomwe mumazikonda. Kuti muchite izi, zitsamba zouma, adyo ndi tsabola wowawa zimayikidwa mu chidebe chagalasi ndi mafuta, ndipo chilichonse chimaphatikizidwa kwa maola osachepera 24 m'malo amdima ndi ozizira. Kavalidwe koteroko ka mafuta kumawonjezera kukoma kosiyana ndi mbale zilizonse.

Ndi ma pickles, mutha kuphika saladi wovuta, yemwe adzakongoletsa tebulo lililonse la tchuthi. Ingokumbukirani lamulo limodzi lofunikira pophika saladi ndi maapulo - amafunika kuti atiloweze mufiriji kwa maola angapo.

Chakudya choterocho chidzakongoletsa maphwando azakudya za anthu odwala matenda ashuga ndipo chimasangalatsa mlendo aliyense.

Zosakaniza zotsatirazi ndizofunikira pa saladi ya Caprice:

1. nkhaka ziwiri zosakanizidwa
2. champirons atsopano - 350 magalamu,
3. anyezi umodzi
4. tchizi chamafuta ochepa - 200 magalamu,
5. gulu la amadyera (katsabola, parsley),
6. supuni ya mafuta oyeretsa masamba,
7. kirimu wokhala ndi mafuta 15% - 40 milliliters,
8. supuni zitatu za mpiru,
9. supuni zitatu za mafuta wowawasa wowawasa.

Dulani anyezi mu miyala yaying'ono ndikuyika poto, simmer pa kutentha kwapakatikati, kuyambitsa mosalekeza, kwa mphindi zitatu. Pambuyo kutsanulira bowa kudulamo, mchere ndi tsabola, sakanizani ndi kusenda kwina kwa mphindi 10 - 15, mpaka bowa wakonzeka. Tumizani zamasamba ku mbale ya saladi. Onjezani amadyera abwino, kirimu, mpiru ndi wowawasa zonona, komanso nkhaka za julienne.

Sakanizani zonse bwino. Grate tchizi ndi kuwaza saladi pa izo. Ikani mbale mufiriji kwa maola osachepera atatu. Mlingo wa tsiku ndi tsiku wa saladi ya shuga kwa odwala matenda ashuga sayenera kupitirira 250 magalamu.

Malangizo azakudya zamagulu onse

Monga tafotokozera kale, zakudya ndi zakumwa za anthu odwala matenda ashuga ayenera kukhala ndi index yotsika komanso zopatsa mphamvu zochepa. Koma sikuti ichi ndichinthu chofunikira kwambiri pakudya. Ndikofunika kuti muzitsatira mfundo zomwe mukudya.

Chifukwa chake, chakudya chimayenera kukhala chosiyanasiyana kuti chikwaniritse thupi ndi mavitamini ndi michere yambiri tsiku lililonse. Muyenera kudya osachepera kasanu patsiku, koma osapitilira sikisi, makamaka nthawi zonse.

M'mawa, ndikofunikira kwambiri kudya zipatso, koma chakudya chomaliza chiyenera kukhala chosavuta. Njira yabwino ikakhala kapu ya mkaka uliwonse wamafuta wopanda mafuta (kefir, mkaka wowotchera, yogati) kapena tchizi chamafuta ochepa.

Kutsatira mfundo za zakudya zopezeka m'mankhwala a shuga, wodwalayo amatha kuyang'anira kuchuluka kwa shuga wamagazi popanda mankhwala ndi jakisoni.

Kanemayo munkhaniyi akukamba za zabwino za maula.

Kuphatikizika ndi katundu wothandiza

Pokhapokha pazakudya zambiri zomwe zimapangidwa kuti muchepetse kulemera kwa thupi, tikulimbikitsidwa kuti muphatikize nkhaka zokhala ndi CHIKWANGWANI m'zakudya, koma ma pickles ndiye kuti chilichonse chimakhala chovuta. Gawoli limathandizira kugaya chakudya m'mimba, kupewa kudzimbidwa. Zimathandizanso pochotsa poizoni, koma chifukwa cha mchere wambiri amatha kupangitsa kuti madzi asungidwe.

Koma ngakhale zili choncho, ma pickles ali ndi zinthu zambiri zofunika:

• ayodini
• Vitamini E
• antioxidants
• Vitamini C
• chitsulo
• Mavitamini B,
• magnesium
• Vitamini A
• calcium

Kuphatikizika kwa nkhaka kumakhala ndi ma antioxidants, chifukwa chomwe kukalamba kwa thupi kumachepa - poizoni ndi zinthu zina zoyipa zimathetsedwa. Vitamini C imatsimikizira kulimbitsa chitetezo chokwanira komanso nkhondo yolimbana ndi ma virus ndi matenda. Vitamini E amathandizira kulimbitsa misomali ndi tsitsi.

Kudya zamasamba pafupipafupi kumapangira kuti iodine imasowa. Ichi ndi chizindikiro chofunikira kwambiri pomwe ntchito zoteteza za endocrine zimakulirakulira.

Kuphatikizika kwapadera kwazinthuzo, kuphatikiza miyala yamchere, kumathandizira kuti azilowetsedwa bwino. Magnesium ndi potaziyamu ali ndi phindu pa ntchito ya mtima ndi mantha.

Zotsatira za zomwe zimachitika m'thupi:

• ngakhale atatha kutentha, nkhaka zimakhala ndi michere yambiri komanso mavitamini,
• kusangalala kumapangitsanso chidwi,
• zakumwa zoledzeretsa m'thupi sizimalowerera.

Nkhaka (zotsekemera) ndi zinthu zomwe zili ndi phindu pa chimbudzi.

Kugwiritsa ntchito moyenera

Nkhaka zam'chitini zimakhala ndi zowonjezera zina zabwino, kuphatikizapo kukhazikika kwa kagayidwe kazakudya m'thupi, kuyendetsa magwiridwe antchito ndi mapangidwe a pancreatic.

Ndikofunika kulabadira kuti ndizololedwa kudya zipatso, koma ochepa. Kuphatikiza apo, nthawi zina muyenera kukonza masiku osala, nthawi yomwe muyenera kudya nkhaka zatsopano zokha. Poterepa, amaloledwa kudya pafupifupi ma kilogalamu awiri a nkhaka patsiku. Mukatsitsa pansi, ndikofunikira kupatula zolimbitsa thupi.

Simuyenera kudya mankhwala ngati shuga adawonjezedwa ndi marinade. M'malo mwa shuga, ndibwino kuwonjezera sorbitol ku marinade.

Chiwerengero cha zakudya ndi nthawi 5-6 patsiku. Onetsetsani kuti mukusunga zipatsozi mufiriji kapena malo ozizira pomwe dzuwa sililowa. Ngati mukufunikira kukulitsa moyo wa alumali pazogulitsa, mutha kumasula nkhaka. Kuphatikiza kwa nkhaka ndi kabichi kapena masamba ena kungakhale kothandiza.

Ndikofunikanso kutsatira malamulo ena pakudya nkhaka. Mwachitsanzo, simuyenera kuwaphatikiza ndi chakudya cholemera, chifukwa izi zimatha kusokoneza mayendedwe am'mimba.

Osamadya nkhaka zamzitini ndi bowa. Mu shuga mellitus, kumwa bowa kumayenera kukhala kochepa, ndipo kuphatikiza kwake ndi zinthu zina kumatha kuvulaza thupi, chifukwa choti wodwalayo ali ndi chida chofooka kwambiri cha m'mimba.

Pali malingaliro pazomwe zingakuthandizeni. Endocrinologists amalimbikitsa kudya zosaposa 3 nkhaka pakati pa tsiku. Nthawi yomweyo, sangadyedwe nthawi imodzi, koma ndikofunikira kugawa gawo lokha. Mwachitsanzo, idyani nkhaka imodzi yam'mawa, nkhomaliro komanso chakudya chamadzulo.

Saladi wopepuka

Njira yodziwika kwambiri yophika saladi wa nkhaka ndiwowonjezera kwambiri mbale yachiwiri. Kukonzekera saladi ndikosavuta, ndipo kumafuna kuyeserera pang'ono.

1. Halve 2 nkhaka zapakatikati.
2. Dulani gulu laling'ono la anyezi wobiriwira ndikuwonjezera pa saladi.
3. Fry osankhidwa a champignons mu mafuta pang'ono masamba.
4. Onjezani mchere pang'ono.

Pamapeto kuphika, muyenera kuyika mbale ndi supuni 1 ya mafuta.

Saladi ya Caprice

Pali njira ina yopangira saladi pogwiritsa ntchito maapulo. Chakudya choterocho chidzakongoletsa tebulo la zikondwerero. Koma chovuta chachikulu cha saladi iyi ndikuti musanagwiritse ntchito muyenera kukakamira kwa maola angapo mufiriji.

1. Dulani anyezi 1 m'maluwa ang'onoang'ono ndikuphika mu poto kwa mphindi zitatu. Nthawi yomweyo, kwezani kosalekeza.
2. Dulani 350 g wa bowa wa porcini, onjezerani mchere ndi tsabola. Simmer mpaka kuphika pafupifupi mphindi 15.
3. Mutatha kuyika zosakaniza zonse mu mbale ya saladi.
4. Onjezani nkhaka ziwiri 2.
5. Kuwaza ndi zitsamba zosankhidwa.
6. Msuzi 60 g mpiru, 60 g wowawasa kirimu 10%, 40 ml kirimu 15%.
7. Muziganiza ndikuwaza saladi ndi tchizi cholimba (200 g).
8. Firiji kwa maola atatu.

Amayi a shuga a saladi otere amatha kumwa m'mawa. Kugwiritsa ntchito kulemera sikuyenera kupitilira 250 g.