Pizza ya odwala matenda ashuga a Mtundu Wachiwiri: Maphikidwe Anzake ndi Zakudya

Odwala odwala matenda ashuga amayenera kuwunika zakudya zawo tsiku lililonse, kuti asayambitse kuchuluka kwa shuga m'magazi. Mtundu wachiwiri wa matenda ashuga, iyi ndiye chithandizo chachikulu chomwe chimalepheretsa kusintha kwa matendawa kukhala mtundu wodalira insulin.

Kusankha kwazinthu mukukonzekera menyu kuyenera kusankhidwa molingana ndi index ya glycemic (GI) ndi zopatsa mphamvu. Inde, matenda a shuga nthawi zambiri amakhala ndi kunenepa kwambiri. Mndandanda wazakudya zololedwa ndizambiri, zomwe zimakupatsani kuphika mbale zambiri.

Pansipa tikambirana za maphikidwe a pizza omwe ali otetezeka ku matenda "okoma". Tanthauzo la GI limaperekedwa ndipo, pamaziko ake, zinthu zophikira zimasankhidwa.

Zogulitsa PI za GI

GI ndi chisonyezo cha kuchuluka kwa momwe glucose amalowera m'magazi atatha kudya chinthu china. Kutsika ndende, kwabwino kwa odwala matenda ashuga. Chakudya chachikulu chimapangidwa kuchokera ku zakudya zomwe zili ndi GI yotsika - mpaka 50 mayunitsi. Chakudya chokhala ndi mayunitsi 50 - 70 amaloledwa kangapo pa sabata ngati kupatula.

High GI (kuyambira 70 PIECES) imatha kupangitsa matenda a hyperglycemia komanso kukulitsa matendawa. Kuphatikiza pa chisonyezo chotsika, munthu sayenera kuyiwala za zakudya zopatsa mphamvu. Zakudya zotere zimabweretsa osati kunenepa kwambiri, komanso mapangidwe a cholesterol plaques.

Suzi zambiri zimakhala ndi index yotsika, koma ndizapamwamba kwambiri. Kukhalapo kwawo mu pizza kuyenera kukhala kochepa. Ndikwabwino kuphika mtanda posakaniza ufa wamba wa tirigu ndi chimanga kuti muchepetse mkate wamafuta.

Podzazitsa pitsa ya matenda ashuga, mutha kugwiritsa ntchito masamba awa:

phwetekere
belu tsabola
anyezi
azitona akuda
azitona
zukini
bowa wamtundu uliwonse,
nkhaka zosemedwa.

Otsatirawa amaloledwa ku nyama ndi nsomba zam'nyanja:

Nyama iyenera kusankhidwa mitundu yamafuta ochepa, ndikuchotsa mafuta otsalira ndi zikopa. Mulibe zinthu zopindulitsa zilizonse, koma cholesterol yoyipa yokha.

Ufa wake uyenera kukonzedwa posakaniza ufa wa tirigu ndi ufa, womwe umakhala ndi index wochepa. Mu ufa wa tirigu, GI ndi 85 PIECES, mwa mitundu ina chizindikiro ichi sichochepa:

ufa wa buckwheat - 50 PISCES,
rye ufa - 45 PIERES,
ufa wa chickpea - 35 mayunitsi.

Osawopa kusintha kukoma kwa pizza ndi zitsamba, ili ndi GI yotsika - parsley, katsabola, oregano, basil.

Pitsa waku Italy

Pitsa waku Italiya kwa odwala matenda ashuga a mtundu 2 amaphatikizanso kugwiritsa ntchito tirigu, komanso flaxseed, komanso chimanga, wokhala ndi mavitamini ndi michere yambiri. Mtanda ungagwiritsidwe ntchito pokonza pizza iliyonse, kusintha kudzazidwa.

Pa mayeso muyenera kusakaniza zosakaniza zonse: magalamu 150 a ufa wa tirigu, magalamu 50 a flaxseed ndi chimanga. Pambuyo kuwonjezera theka la supuni ya yisiti youma, uzitsine mchere ndi 120 ml ya madzi ofunda.

Kanda mtanda, ikani mbale yofukizika ndi mafuta a masamba ndikusiya pamalo otentha kwa maola angapo mpaka ivute.

Mukaphika mtanda, muzikanda kangapo ndikugudubuza pansi pa mbale yophika. Pofuna kudzaza muyenera:

Msuzi wa Salsa - 100 ml,
basil - nthambi imodzi
nkhuku yophika - magalamu 150,
tsabola m'modzi
tomato awiri
tchizi chamafuta ochepa - 100 magalamu.

Ikani mtanda mumphika wophika. Iyenera kuthiridwa mafuta a masamba ndikuwazidwa ufa. Kuphika mu uvuni wokhala ndi preheated mpaka 220 C kwa mphindi 5. Ndikofunikira kuti kekeyo ikhale yofiirira.

Ndiye mafuta mafuta ndi msuzi, ikani zodzaza: choyamba, nkhuku, mphete za tomato, mphete, kuwaza ndi tchizi, grated pa grater yabwino. Kuphika kwa mphindi 6 mpaka 8 mpaka tchizi isungunuke.

Finyani mafuta osenda bwino paphiroli.

Pitsa tacos

Chofufumitsa makeke, tchizi chomwe chatchulidwa pamwambapa chimagwiritsidwa ntchito, kapena zofufumitsa za tirigu zisanapangidwe zimagulidwa m'sitolo. Kuku imaloledwa kulowedwa ndi nyama yaku turkey kwa odwala matenda ashuga, omwe amakhalanso ndi GI yotsika.

Masamba a saladi ndi tomato omwe amagwiritsidwa ntchito kuti azikongoletsa kuphika uku. Koma mutha kuchita popanda iwo - ndi nkhani ya zomwe mumakonda.

Ndikwabwino kugwiritsa ntchito pitsa m'mawa woyamba, kuti mafuta omwe amapezeka kuchokera ku ufa wa tirigu azitha kulowa mosavuta. Zonsezi zimachitika chifukwa cha zolimbitsa thupi, zomwe zimachitika theka loyamba la tsiku.

Zofunikira zotsatirazi ndizofunikira kuti apange tacos pizza:

keke imodzi yogulitsa pizza,
200 magalamu a nyama yophika (nkhuku kapena nkhuku),
50 ml msuzi wa Salsa
kapu yamafuta a Cheddar tchizi
ma champronon osankhidwa - 100 magalamu,
0,5 chikho wosenda,
0,5 chikho chosemedwa zipatso za tomato.

Mu uvuni wamkati wamadzi mpaka 220 C, ikani keke. Fomu iyenera kuphimbidwa ndi zikopa, kapena kudzoza ndi mafuta a masamba ndikuwazidwa ufa. Kuphika pafupifupi mphindi zisanu, mpaka bulauni lagolide.

Dulani nyama mzidutswa yaying'ono ndikusakaniza ndi msuzi. Valani keke yophika, kudula bowa pamwamba ndi kuwaza ndi tchizi yophika. Tumizani mbale yam'tsogolo ku uvuni. Kuphika pafupifupi mphindi 4, mpaka tchizi isungunuke.

Dulani pizza m'magawo ndikukongoletsa ndi letesi ndi tomato.

Malangizo onse

Pizza imatha kuphatikizidwa m'zakudya za wodwalayo osayiwala za mfundo zopatsa thanzi zomwe zimapangitsa kuti shuga azikhala ndi shuga.

Zakudya ziyenera kukhala zazing'ono komanso zazing'ono, pafupipafupi 5-6 patsiku, makamaka nthawi zonse. Sizoletsedwa kufa ndi njala komanso kudya kwambiri. Ndi kumva kwamphamvu kwa njala, akamwe zoziziritsa kukhosi amaloledwa - saladi wa masamba, kapena kapu ya mkaka wothira mkaka.

M'pofunikanso kuthana ndi zolimbitsa thupi zolimbitsa thupi, zomwe cholinga chake ndi kuthana ndi shuga wambiri. Masewera otsatirawa ndi oyenera:

kusambira
Kuyenda
kuthamanga
yoga
kuyendetsa njinga
Kuyenda kwa Nordic.

Zakudya zamagulu omwe zimagwiritsidwa ntchito ndi masewera olimbitsa thupi zimachepetsa mawonetseredwe a shuga ndikuchepetsa nthendayi.

Kanemayo munkhaniyi akuwonetsa njira yophikira chakudya.

Maphikidwe a matenda ashuga a 2

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Kwa odwala omwe ali ndi matenda osatha a endocrine, zakudya ndi gawo lofunikira la mankhwalawa. Maphikidwe a matenda ashuga a 2 ali ndi gawo lapadera - zakudya zomwe zimagwiritsidwa ntchito pophika kuphika, kubwezeretsanso kagayidwe kazakudya zamafuta ndi mafuta. Kodi zopatsa thanzi za anthu sizili motani pamankhwala a insulin? Kodi, ngakhale zoletsa pazosankha zamalonda zomwe zimalimbikitsidwa ndi endocrinologists, kuphika chakudya chokoma?

Zakudya Zopatsa Thanzi Odwala Matendawa a 2

Vuto lalikulu la odwala matenda ashuga omwe akudwala mtundu wachiwiri wa matenda ndi kunenepa kwambiri. Zakudya zochizira zimakhala kuti zithetse kuthana ndi vuto la kunenepa kwambiri kwa wodwala. Adipose minofu amafunika kuchuluka kwa insulin. Pali bwalo loipa, mahomoni ochulukirapo, kuchuluka kwa maselo amafuta kumawonjezeka. Matendawa amakula msanga kwambiri chifukwa cha mankhwala a insulin. Popanda izi, ntchito zopanda mphamvu za kapamba, zolimbikitsidwa ndi katundu, zimayima kwathunthu. Chifukwa chake munthu amasintha kukhala wodwala wodalira insulin.

Anthu ambiri omwe ali ndi matenda ashuga amaletsedwa kuti achepetse thupi komanso kukhala ndi shuga m'magazi, nthano zomwe zilipo zokhudzana ndi chakudya:

Momwe michere ndi mapuloteni osiyanasiyana

Odwala omwe ali ndi matenda amtundu wa 2, amamwa protein yofanana ndi anthu athanzi. Mafuta samachotsedwa pakudya palokha kapena amagwiritsidwa ntchito pazochepa. Odwala akuwonetsedwa zakudya zamafuta omwe samachulukitsa shuga. Zakudya zamafuta zoterezi zimatchedwa kuchepa kapena zovuta, chifukwa cha kuchuluka kwa mayamwa komanso zomwe zimakhala mu fiber (mbewu zokulira) mwa iwo.

chimanga (ng'ombe, mapira, barele),
nyemba (nandolo, soya),
masamba osakhazikika (kabichi, amadyera, tomato, radish, turnips, squash, dzungu).

Palibe cholesterol m'mbale zamasamba. Masamba amakhala wopanda mafuta (zukini - 0,3 g, katsabola - 0,5 g pa 100 g yazinthu). Kaloti ndi beets ndizambiri CHIKWANGWANI. Amatha kudyedwa popanda zoletsa, ngakhale amakoma kwambiri.

Zakudya zopangidwa mwatsatanetsatane tsiku lililonse pachakudya chochepa cha carb cha anthu odwala matenda ashuga a 2 ndi 1200 kcal / tsiku. Amagwiritsa ntchito malonda okhala ndi index yotsika ya glycemic. Mtengo womwe umagwiritsidwa ntchito umalola azakudya zodwala ndi odwala kuti azitha kugwiritsa ntchito zakudya zosiyanasiyana kuti azisinthira zakudya zomwe azipeza tsiku ndi tsiku. Chifukwa chake, index ya glycemic ya mikate yoyera ndi 100, nandolo zobiriwira - 68, mkaka wathunthu - 39.

Mtundu wachiwiri wa shuga, zoletsa zimagwiritsidwa ntchito pazinthu zokhala ndi shuga wowona, pasitala ndi zinthu zophika buledi kuchokera ku premium ufa, zipatso zotsekemera ndi zipatso (nthochi, mphesa), masamba otentha (mbatata, chimanga).

Agogo amasiyana pakati pawo. Zinthu zachilengedwe zimapanga 20% ya zakudya za tsiku ndi tsiku. Pambuyo pa zaka 45, ndi za m'badwo uwu kuti mtundu wachiwiri wa matenda ashuga ndiwofanana, tikulimbikitsidwa kuti m'malo mwake mukhale mapuloteni amanyama (ng'ombe, nkhumba, mwanawankhosa) ndi masamba (soya, bowa, mphodza), nsomba zamafuta ochepa komanso nsomba zam'madzi.

Tekinoloje zobisika zam'kati zovomerezeka zothandiza odwala matenda ashuga

Mndandanda wazakudya zochiritsira, endocrine pancreatic matenda ali ndi tebulo la 9. Odwala amaloledwa kugwiritsa ntchito shuga omwe amaphatikizidwa (xylitol, sorbitol) zakumwa zotsekemera. Mu wowerengeka wowerengeka pali mbale ndi fructose. Kutsekemera kwachilengedwe - uchi ndi chakudya chachilengedwe 50%. Mlingo wa glycemic wa fructose ndi 32 (poyerekeza, shuga - 87).

Pali zofunikira kwambiri pakubika zomwe zimakupatsani mwayi wofufuza shuga komanso kuchepetsa:

Kutentha kwamadyedwe
kusasinthika kwazinthu
kugwiritsa ntchito mapuloteni, chakudya pang'ono,
nthawi yogwiritsira ntchito.

Kuwonjezeka kwa kutentha kumathandizira mayendedwe amachitidwe amthupi osiyanasiyana m'thupi. Nthawi yomweyo, zophatikiza zamafuta a mbale zotentha zimalowa mwachangu m'magazi. Zakudya za diabetes ziyenera kukhala zotentha, kumwa ozizira. Mwa kusasinthika, kugwiritsa ntchito zopangidwa ndi granular zopangidwa ndi ulusi wopaka kolimba kumalimbikitsidwa. Chifukwa chake, index ya glycemic ya maapulo ndi 52, juwisi kuchokera kwa iwo - 58, malalanje - 62, madzi - 74.

Malangizo angapo ochokera kwa endocrinologist:

odwala matenda ashuga asankhe chimanga chonse (osati semolina),
kuphika mbatata, osawaza
onjezani zonunkhira m'mbale (tsabola wakuda, sinamoni, turmeric, mbewu ya fulakesi),
yesani kudya chakudya cham'mawa.

Zonunkhira zimathandizira kugaya ntchito ndikuthandizira kuchepetsa shuga m'magazi. Zakudya zopatsa mphamvu zophatikiza chakudya cham'mawa komanso chakudya chamasana, thupi limatha kugwiritsa ntchito mpaka tsiku litatha. Kuletsa kugwiritsa ntchito mchere wa tebulo kumakhazikitsidwa chifukwa choti zochulukirapo zimayikidwa m'malo olumikizirana, zimathandizira kukulitsa matenda oopsa. Kuchulukirachulukira kwa kuthamanga kwa magazi ndi chizindikiro cha mtundu 2 wa matenda a shuga.

Maphikidwe abwino kwambiri a otsika-kalori otsika

Zakudya zazing'ono, masaladi, masangweji ndizowonjezera pazakudya pa tebulo lokondwerera. Mwa kuwonetsa kuthekera ndi kugwiritsa ntchito chidziwitso cha zinthu zomwe zimalimbikitsidwa ndi odwala endocrinological, mutha kudya mokwanira. Maphikidwe a odwala matenda ashuga amtundu wa 2 ali ndi chidziwitso cha kulemera ndi kuchuluka kwa zopatsa mphamvu zazakudya, zosakaniza zake payekha. Zambiri zimakupatsani mwayi woganizira, sinthani ngati pakufunika, kuchuluka kwa chakudya chodyedwa.

Sangweji yokhala ndi hering'i (125 Kcal)

Kufalitsa zonona tchizi pa mkate, kuyika nsomba, zokongoletsa ndi kapu ya kaloti owiritsa ndi kuwaza ndi anyezi wobiriwira wobiriwira.

Rye mkate - 12 g (26 Kcal),
tchizi wokonzedwa - 10 g (23 Kcal),
filimu yaying'ono - 30 g (73 Kcal),
kaloti - 10 g (3 kcal).

M'malo mwa tchizi chokonzedwa, amaloledwa kugwiritsa ntchito mankhwala ochepetsa mphamvu ya kalori - osakaniza ndi nyumba ya curd. Imakonzedwa motere: mchere, tsabola, anyezi wosankhidwa ndi parsley amawonjezedwa ndi tchizi cha mafuta ochepa. 25 g wa osakaniza pansi bwino ali 18 kcal. Sangweji imatha kukongoletsedwa ndi sprig ya basil.

Mazira okhazikika

Pansi pazithunzi, ma halves awiri - 77 kcal. Dulani mazira owiritsa m'magawo awiri. Tsitsani ulk ndi foloko, sakanizani ndi zonona wowawasa wopanda mafuta ndi anyezi wosenda wobiriwira. Mchere, onjezani tsabola wakuda kuti mulawe. Mutha kukongoletsa appetizer ndi azitona kapena ma azitona obisika.

Dzira - 43 g (67 Kcal),
anyezi wobiriwira - 5 g (1 Kcal),
wowawasa kirimu 10% mafuta - 8 g kapena 1 tsp. (9 kcal).

Kusawerengera kosakhudzika kwa mazira, chifukwa cha kuchuluka kwa mafuta m'thupi mwao, ndizolakwika. Muli mitundu yambiri: mapuloteni, mavitamini (A, magulu B, D), mapuloteni ambiri a mazira, lecithin. Kupatula kwathunthu-kalori yochokera ku Chinsinsi cha matenda ashuga a 2 sikungathandize.

Squash caviar (gawo limodzi - 93 Kcal)

Zukini wachinyamata pamodzi ndi peel yofewa yotsika mu ma cubes. Onjezani madzi ndi malo poto. Amadzimadzi amafunikira kwambiri kotero kuti amaphimba masamba. Cook zukini mpaka zofewa.

Peel anyezi ndi kaloti, finely kuwaza, mwachangu mu masamba mafuta. Onjezerani zukini wowiritsa ndi masamba okazinga kwa tomato watsopano, adyo ndi zitsamba. Pogaya chilichonse chosakanizira, mchere, mutha kugwiritsa ntchito zonunkhira. Kuphika mu multicooker kwa mphindi 15-20, multicooker imasinthidwa ndi poto wokhala ndi mpanda, momwe amafunikira kuyambitsa caviar nthawi zambiri.

Kwa ma servings 6 a caviar:

zukini - 500 g (135 Kcal),
anyezi - 100 g (43 Kcal),
kaloti - 150 g (49 Kcal),
mafuta masamba - 34 g (306 Kcal),
Tomato - 150 g (28 Kcal).

Mukamagwiritsa ntchito squash okhwima, imakhomedwa ndi kusalidwa. Dzungu kapena zukini zitha kusintha bwino masamba.

Chinsinsi cha kalori yotsika kwa mitundu yachiwiri ya anthu odwala matenda ashuga ndiwotchuka kwambiri.

Kachule wa Leningrad (1 akutumizira - 120 Kcal)

Mu msuzi wa nyama yikani makemera a tirigu, mbatata zosankhidwa ndi kuphika mpaka zakudya zosaphika. Kabati kaloti ndi parsnips pa coarse grater. Masamba a Sauté ndi anyezi osankhidwa mu batala. Onjezani nkhaka zamchere, phwetekere, masamba amtundu ndi masamba onse msuzi, osankhidwa mu ma cubes. Tumikirani nkhaka ndi zitsamba.

Pakumapeto 6 kwa supu:

ma tirigu tirigu - 40 g (130 Kcal),
mbatata - 200 g (166 kcal),
kaloti - 70 g (23 Kcal),
anyezi - 80 (34 Kcal),
parsnip - 50 g (23 Kcal),
zipatso - 100 g (19 Kcal),
madzi a phwetekere - 100 g (18 Kcal),
batala - 40 (299 Kcal).

Ndi matenda a shuga, mumaphikidwe a maphunziro oyamba, msuzi umaphika, wopanda mafuta kapena mafuta ochulukirapo amachotsedwa. Itha kugwiritsidwa ntchito kukola supu zina ndi yachiwiri.

Zakudya Zosavomerezeka za Anthu Odwala matenda ashuga

Pazakudya zomwe zimapangidwa kwa sabata, tsiku limodzi ndikubwezerera shuga, mutha kupeza malo azodyera. Akatswiri azakudya amakulangizirani kuphika ndi kudya mosangalatsa. Chakudya chiyenera kubweretsa chisangalalo chokhutira, kukhutitsidwa ndi chakudya kumaperekedwa kwa thupi ndi zakudya zomwe zimaphikidwa kuchokera ku mtanda (zikondamoyo, zikondamoyo, pizza, ma muffins) malinga ndi maphikidwe apadera. Ndikwabwino kuphika zinthu mumafuta mu uvuni, osati mwachangu mafuta.

Poyesererako ntchito:

ufa - rye kapena kusakaniza ndi tirigu,
tchizi chanyumba - tchizi wopanda mafuta kapena grated tchizi (suluguni, tchizi tchizi),
mapuloteni a dzira (pali cholesterol yambiri mu yolk),
kunong'ona kwa koloko.

Zakudya za "tchizi" (gawo limodzi - 210 Kcal)

Tchizi chatsopano, chovekedwa bwino chimagwiritsidwa ntchito (mutha kupukusa kudzera chopukusira nyama). Sakanizani mafuta amkaka ndi ufa ndi mazira, mchere. Onjezani vanilla (sinamoni). Kani mtanda bwino kuti mulingo waukulu, wotsalira kumbuyo kwa manja. Pangani zidutswa (mazira, mabwalo, mabwalo). Mwachangu mu mafuta otentha azamasamba mbali zonse ziwiri. Ikani cheesecakes okonzeka pamapepala akanikizana kuti muchotse mafuta ochulukirapo.

tchizi chamafuta ochepa - 500 g (430 Kcal),
ufa - 120 g (392 kcal),
mazira, 2 ma PC. - 86 g (135 kcal),
mafuta a masamba - 34 g (306 Kcal).

Kutumiza makeke a tchizi kumalimbikitsidwa ndi zipatso, zipatso. Chifukwa chake, viburnum imakhala gwero la ascorbic acid. Mabulosi akuwonetsedwa kuti azigwiritsidwa ntchito ndi anthu omwe ali ndi vuto lalikulu la magazi, mutu.

Kuzindikira kwa matenda a shuga kumabweza odwala osalabadira omwe ali ndi zovuta pachaka komanso mochedwa. Chithandizo cha matendawa ndikuwongolera magazi. Popanda kudziwa kutengera kwa zinthu zosiyanasiyana pamlingo wolepheretsa chakudya chamagulu azakudya, glycemic index yawo, ndi calorie kudya, sizingatheke kuyendetsa bwino. Chifukwa chake, kusamalira thanzi la wodwalayo komanso kupewa zovuta za matenda ashuga.

Maphikidwe onunkhira

Mtundu wachiwiri wa matenda ashuga a shuga, monga mtundu woyamba wa matenda, ndikofunikira kuyang'anira kudya, zakudya zopanda thanzi zokha zopanda shuga zomwe zingatengedwe ngati chakudya. Chakudya chamasana odwala matenda ashuga chimatha kukhala ndi supu ya kabichi yabwino komanso yopatsa thanzi.

Kuti mukonze mbale muzofunika oyera ndi kolifulawa mu 250 g, zobiriwira ndi anyezi, mizu ya parsley, kaloti mu kuchuluka kwa zidutswa zitatu kapena zinayi. Zosakaniza zonse za msuzi wamasamba zimadulidwa bwino, ndikuyika mumphika ndikuthiridwa ndi madzi.

Mbaleyi imayikidwa pachitofu, chimawotedwa ndikuwuphika kwa mphindi 35. Kupanga kukoma kumakhuta, msuzi wokonzedwayo umakakamizidwa kwa ola limodzi, pambuyo pake amayamba kudya.

Njira yachiwiri ikhoza kukhala nyama yopanda mafuta kapena nsomba yotsika mafuta yokhala ndi mbale yam'mbali mwa phala ndi masamba. Pankhaniyi, maphikidwe a cutlets zopangira zakudya ndizoyenera kwambiri. Kudya chakudya chotere, munthu wodwala matenda ashuga amasintha shuga wa magazi ndipo amakhuta thupi kwa nthawi yayitali.

Monga mukudziwa, chakudya monga pizza chimakhala ndi index yayikulu ya glycemic, yomwe imafika magawo 60. Pamenepa, mukamaphika, muyenera kusankha bwino zosakaniza kuti pizza adyedwe ndi matenda ashuga a 2. Pankhaniyi, gawo la tsiku ndi tsiku silingakhalenso zidutswa ziwiri.

Pizza yopanga tokha ndizosavuta kukonzekera. Kuti mukonzekere, gwiritsani ntchito magalasi awiri a ufa wa rye, 300 ml mkaka kapena madzi wamba akumwa, mazira atatu a nkhuku, supuni 0,5 ya koloko ndi mchere kuti mulawe. Monga kudzazidwa kwa mbale, kuwonjezera kwa soseji yophika, wobiriwira ndi anyezi, phwetekere yatsopano, tchizi chamafuta ochepa, mayonesi ochepera amaloledwa.

Zosakaniza zonse zomwe zimaphatikizidwa ndi mtanda zimasakanizidwa, kusenda mtanda wa mawonekedwe osasinthika.
Mtambo wochepa wa ufa umayikidwa papepala lophika mafuta, pomwe amasenda tomato, soseji, anyezi.
Tchizi limaphikidwa bwino ndi grater ndikuthira pamwamba pamasamba odzazidwa. Wopyapyala wopyapyala wa mayonesi ochepera amakwiriridwa pamwamba.
Mbale yopangidwayo imayikidwa mu uvuni ndikuiphika ndi kutentha kwa madigiri a 180 kwa theka la ola.

Tsabola wokhazikika ndi chakudya chabwino kwa odwala matenda ashuga. Mndandanda wa glycemic wa tsabola wofiira ndi 15, ndipo wobiriwira - magawo 10, motero ndibwino kugwiritsa ntchito njira yachiwiri. Mpunga wakuda ndi wamtchire uli ndi index yotsika ya glycemic (50 ndi 57), chifukwa chake ndi bwino kuigwiritsa ntchito m'malo mwampunga wamba (mayunitsi 60).

Kuti mukonze chakudya chokoma komanso chokhutiritsa, mufunika mpunga wosambitsidwa, tsabola 6 wofiyira kapena wobiriwira, nyama yamafuta ochepa yotsika ndi 350 g. Kuti muwonjezere kununkhira, onjezani adyo, masamba, tomato kapena msuzi wamasamba.
Mpunga umaphika kwa mphindi 10, panthawiyi tsabola amang'anidwa kuchokera mkati. Mpunga wophika umasakanizidwa ndi nyama yokhala ndi minofu ndikuyika ndi tsabola aliyense.
Tsabola wokhazikika amaikidwa mu poto, kuthiridwa ndi madzi ndi kuwiritsa kwa mphindi 50 pa moto wochepa.

Zakudya zoyenera zamtundu uliwonse wa shuga ndi masamba ndi masamba a zipatso. Pokonzekera, mutha kugwiritsa ntchito kolifulawa, kaloti, broccoli, tsabola wa belu, nkhaka, tomato. Masamba awa onse ali ndi otsika glycemic index wa 10 mpaka 20 mayunitsi.

Kuphatikiza apo, chakudya chotere ndi chothandiza kwambiri, chili ndi mchere, mavitamini, zinthu zosiyanasiyana zokutsatani. Chifukwa cha kukhalapo kwa CHIKWANGWANI, chimbudzi chimayenda bwino, pomwe masamba mulibe mafuta, kuchuluka kwa chakudya m'm michere kulinso kochepa. Kudya monga mbale yowonjezera, masamba a saladi amathandizira kuchepetsa kuchuluka kwa chakudya cha glycemic, kumachepetsa kugaya ndi kuyamwa kwa shuga.

Saladi ndi kuwonjezera kwa kolifulawa ndizothandiza kwambiri, chifukwa zimakhala ndi mavitamini ndi michere yambiri. Kuphika ndikophweka, kuwonjezera apo ndi chakudya chokoma kwambiri komanso chopatsa thanzi. Mndandanda wa glycemic wa kolifulawa ndi magawo 30.

Cauliflower imawiritsa ndikugawa tating'onoting'ono.
Mazira awiri amaphatikizidwa ndi mkaka wa 150 g, 50 g ya tchizi chochepa kwambiri chamafuta amapanikizika ndi zotsatira.
Cauliflower amayikidwa mu poto, osakaniza mazira ndi mkaka amathira pamenepo, tchizi chowiritsa chimakonkhedwa pamwamba.
Chombocho chimayikidwa mu uvuni, mbale imaphikidwa pamoto wochepa kwa mphindi 20.

"Anthu athanzi labwino amatha kuseka matupi awo, ndipo odwala matenda ashuga amafunika kudzipatsanso ulemu." (Tatyana Rumyantseva, endocrinologist-diabetesologist). Gawoli lili ndi maphikidwe ophika zakudya za anthu odwala matenda ashuga omwe ali ndi zithunzi, makamaka maphikidwe a zakudya zamtundu wa 2 shuga. Aliyense wodwala matenda ashuga amadziwa kufunika kwa zakudya zomwe sangachite. Koma Zotheka ndi chiyani, ndikupanga kukhala chokoma? Ndipo mutha kukhala ndi matenda ashuga shuga ambiri osiyanasiyana okoma.

Njira zophikira za anthu odwala matenda ashuga sizabwino kokha kwa wodwala wodwala matenda a shuga a 2, komanso kwa abale ake. Kupatula apo, ngati anthu athanzi atadya momwe odwala matenda ashuga ayenera kudya, ndiye kuti odwala (osati osati matenda a shuga) amakhala ochepa.

Chifukwa chake, maphikidwe a ashuga a Lisa.

Pali malingaliro ambiri okhudzana ndi zakudya za odwala matenda ashuga. Poyamba amakhala olingalira, kenako amatchedwa "chinyengo". Njira zophikira za odwala matenda ashuga amagwiritsa ntchito "malingaliro atatu".

1. Kutsatira malingaliro a asayansi aku America, pali zoletsa kwathunthu kugwiritsa ntchito zinthu zinai (ndi zina zake) muzakudya za shuga: shuga, tirigu, chimanga ndi mbatata. Ndipo zinthuzi sizikhala maphikidwe omwe amafuna kuti azikhala ndi matenda ashuga.

2. Asayansi aku France amalimbikitsa kwambiri kugwiritsa ntchito kolifulawa ndi broccoli m'mbale za anthu ashuga pafupipafupi. Ndipo maphikidwe a masamba a kabichi okoma a odwala matenda ashuga amaperekedwa mgawoli.

3. Wasayansi waku Russia N.I. Vavilov adasamalira kwambiri mbewu zomwe zimathandizira thanzi la munthu. Pali mbewu 3-4 zotere, malinga ndi wasayansi. Izi ndi: amaranth, Yerusalemu artichoke, stevia. Zomera zonsezi ndizothandiza kwambiri kwa matenda ashuga motero amagwiritsidwa ntchito pano kuphika zakudya za anthu odwala matenda ashuga.

Gawoli lili ndi maphikidwe a anthu omwe ali ndi matenda ashuga, omwe ndi othandiza komanso osangalatsa kwambiri omwe ndi "Msuzi wa anthu odwala matenda ashuga". Mutha kumadya tsiku lililonse! Zakudya zamtundu wa anthu odwala matenda ashuga, nsomba, mbale za anthu odwala matenda ashuga ochokera ku nkhuku - zonsezi zimapezeka mu gawo ili.

Pali maphikidwe angapo azakudya za tchuthi za odwala matenda ashuga. Koma ambiri maphikidwe onse ndi mitundu yonse ya saladi odwala matenda ashuga.

Mwa njira, njira yosangalatsa yoyenera wodwala matenda ashuga imapezeka m'magawo "Saladi Zosavuta" ndi "Lenten Recipes". Ndipo zikhale zokoma!

Ndipo timakumbukira nthawi zonse kuti "MALO OGWIRA NTCHITO YOSAVUTA (.) Dziyimbireni."

Chakudya Choyamba cha Matendawa

Maphunziro oyamba a matenda ashuga amtundu wa 1-2 ndikofunikira pakudya moyenera. Zomwe mungaphike ndi shuga ndimasana? Mwachitsanzo, msuzi wa kabichi:

pa chakudya muyenera 250 gr. yoyera ndi kolifulawa, anyezi (wobiriwira ndi anyezi), muzu wa parsley, karoti 3-4,
dulani zopakidwa zidutswa zing'onozing'ono, ikani chidebe ndikudzaza madzi,
ikani msuzi padzofu, ubweretseni ndi kuphika kwa mphindi 30 mpaka 35,
mumupatsenso kwa ola limodzi - ndikuyamba kudya!

Kutengera ndi malangizo, pangani maphikidwe anu a matenda ashuga. Chofunikira: sankhani zakudya zopanda mafuta ndi index yotsika ya glycemic (GI), yomwe imaloledwa kwa odwala matenda ashuga.

Zotsatira zoyeserera zachiwiri

Ambiri omwe ali ndi matenda ashuga a 2 sakonda msuzi, kotero kwa iwo mbale zazikulu za nyama kapena nsomba zokhala ndi mbale za masamba ndi masamba ndizofunikira kwambiri. Onani maphikidwe ochepa awa:

Ma saladi a shuga

Zakudya zoyenera sizimangokhala ndi zakudya za 1-2 zokha, komanso masaladi omwe amakonzedwa molingana ndi maphikidwe a matenda ashuga komanso ophatikiza masamba: kolifulawa, kaloti, broccoli, tsabola, phwetekere, nkhaka, ndi zina. .

Zakudya zopangidwa moyenerera kwa anthu odwala matenda ashuga zimaphatikizapo kukonzedwa kwa mbale izi molingana ndi maphikidwe:

Saladi wa kolifulawa. Masamba ndiwothandiza kwa thupi chifukwa cha kuchuluka kwa mavitamini ndi michere. Yambani kuphika kuphika kolifulawa ndi kuwagawa tinthu ting'onoting'ono. Kenako tengani mazira awiri ndikusakaniza ndi 150 ml wa mkaka. Ikani kolifulawa m'malo ophika, pamwamba ndi osakaniza ndi kuwaza ndi tchizi yophika (50-70 gr.). Ikani saladi mu uvuni kwa mphindi 20. Mbale yomalizidwa ndi imodzi mwazophweka zosavuta kudya zopatsa thanzi komanso zopatsa thanzi kwa odwala matenda ashuga.

Kugwiritsa ntchito yophika pang'onopang'ono kuphika

Pofuna kuti musakweze shuga m'magazi, sikokwanira kudziwa zakudya zomwe zimaloledwa - muyenera kuziphika moyenera. Chifukwa cha izi, maphikidwe ambiri a odwala matenda ashuga omwe adapangidwa mothandizidwa ndi wophika pang'onopang'ono apangidwa. Chipangizochi ndichofunikira kwa odwala matenda ashuga, chifukwa amakonzera chakudya m'njira zosiyanasiyana. Miphika, mapani ndi zotengera zina sizidzafunika, ndipo chakudyacho chidzakhala chokoma komanso choyenera kwa odwala matenda ashuga, chifukwa ndi maphikidwe osankhidwa bwino mulingo wa shuga m'magazi sudzauka.

Pogwiritsa ntchito chipangizocho, konzekerani kabichi wokongoletsedwa ndi nyama malinga ndi njira:

Chinsinsi chake sichimayambitsa kuthamanga kwa shuga m'magazi ndipo ndioyenera kukhala ndi zakudya zoyenera m'matenda a shuga, ndipo kukonzekera kumaphika podula chilichonse ndikuyika mu chipangizocho.

Msuzi wa matenda ashuga

Ambiri odwala matenda ashuga amawona mavalidwe ngati zakudya zoletsedwa, koma pali maphikidwe ololedwa. Mwachitsanzo, talingalirani msuzi wowola kwambiri wokhala ndi horseradish wosavulaza mu shuga:

kutenga wasabi (ufa) 1 tbsp. l., anyezi wobiriwira (osankhidwa bwino) 1 tbsp. l., mchere (makamaka nyanja) 0,5 tsp., mafuta wowawasa wowawasa 0,5 tbsp. l Muzu umodzi waching'ono
2 tsp Menyani wasabi ndi madzi owiritsa mpaka osalala. Ikani mafuta owiritsa mu msuzi ndi kutsanulira kirimu wowawasa,
onjezani anyezi wobiriwira, kuwaza msuzi ndi mchere ndi kusakaniza.

Maphikidwe a anthu omwe ali ndi matenda ashuga amapangidwa kuchokera ku zakudya zovomerezeka kuti shuga zamagazi zisachulukane. Yang'anirani mosamala njira yophikira, index ya glycemic, ndi kudya kwa calorie.