Matenda a shuga ndi chilichonse chokhudza izi

Anthu omwe ali ndi matenda ashuga amalangizidwa kuti azitsatira mfundo za zakudya zabwino. Nthawi yomweyo, ndikofunikira kupanga chakudya kuti muchepetse mafuta ochulukirapo. Kukana chakudya chofulumira, chimanga, zakudya zosavuta. Kodi ndizotheka kugwiritsa ntchito nsomba zamzitini ku zovuta za endocrine?

Anthu odwala matenda ashuga ayenera kuyikira zakudya zomwe zingayambitse shuga. BZHU-kuphatikiza kwachilengedwe zamzimbi zamzitini pa 100 g ndi motere:

Zopatsa mphamvu - 88 kcal. Mlozera wa glycemic ndi 0. Chiwerengero cha magawo a mkate ndi 0.

Chifukwa chake, odwala matenda ashuga amaloledwa nsomba zamzitini, sizimakhudza shuga. Muyenera kungowerenga zomwe zalembedwapo. Izi ndizothandiza pakupanga mapuloteni. Mtengo wamafuta a nsomba zam'chitini ndi wotsika kuposa nsomba yophika kapena yophika, chifukwa chathandizanso kutentha. Koma ili ndi mavitamini A, D, E, K, phosphorous, potaziyamu, chitsulo, magnesium, beta-carotene, lycopene.

Mukamasankha zakudya zamzitini, ndikofunikira kuphunzira malembawo mosamala, makamaka chidwi ndi kupezeka kwa mankhwala owonjezera, mankhwala osungirako, omwe mafuta adagwiritsidwa ntchito pokonzekera.

Kodi menyu waloledwa

Madokotala amakulangizani kuti muzitsatira zakudya, koma musafe ndi njala. Chakudyacho chimapangidwa kuti magazi azikhala ndi mapuloteni, mafuta, michere yambiri.

Ndi mtundu wachiwiri wa matenda a shuga, madokotala amaloledwa kudya nsomba zamzitini: ndi gwero labwino la mapuloteni, lomwe ndi lofunikira kwa anthu omwe ali ndi endocrine pathologies. Nthawi zambiri, odwala matenda ashuga omwe amalephera kuwongolera matendawa amayamba kukhala ndi matenda otupa. Amayamba mothandizidwa ndi zovuta za shuga wamagazi ambiri. Zakudya zamapuloteni zimathandizira kubwezeretsanso njira zopezera zakudya m'thupi lanu.

Pindulani, kuvulaza

Nsomba zamatenda ndiye gwero labwino la calcium, magnesium, phosphorous. Komanso, akamwedwa, ma antioxidants amalowa mthupi - kuchuluka kwawo sikumachepa nthawi yamankhwala othandizira kutentha.

Koma kudya tsiku ndi tsiku zakudya zotere ndikosayenera. Popanga opanga amawonjezera zoteteza, zonunkhira zomwe zimawononga thanzi. Zotsika mtengo kwambiri zomwe zimapangidwira, nthawi zambiri zimakhala kuti zimakhala ndi zowonjezera zambiri zamankhwala.

Nsomba zamatenda zimatha kukhala zochokera ku botulism. Zoopsa zomwe mabakiteriya amatulutsa zimawononga thupi. Ndikosatheka kusiyanitsa chinthu chomwe chili ndi kachilombo ka mtundu, kununkhira kapena mawonekedwe. Kuti tipewe kuthekera kwa matenda, ndikofunikira kuthira chonde zakudya zamzitini musanagwiritse ntchito.

Zakudya zowonjezera zomanga thupi zimatha kusokoneza m'mimba, m'mimba mumadwala - impso zimavutika. Atherosulinosis yamatengera imabweretsa kulephera.
Pogula zamzitini, ndikofunikira kuyang'ana kwambiri kukhulupirika kwa angathe komanso moyo wa alumali pazogulazo. Nthawi zina kulongedza pakokha kumakhala koipa. Ngati wopangayo asunga ma paketi, kuyanika kwamkati kwa akhoza kumayamba kuwonjezeka mothandizidwa ndi nsomba.

Ndi matenda a shuga

Ngati zikuchokera zakudya zamzitini zikuphatikiza zowonjezera zamankhwala, ndiye kuti kugwiritsa ntchito panthawiyi kuyenera kutayidwa. M'masiku oyamba oyembekezera, ndikulimbikitsidwa kupatula kwathunthu zinthu zotere - zoteteza ndizovulaza thupi la mwana wosabadwa.

Sterilize chakudya zamzitini musanagwiritse ntchito. Njirayi imawapangitsa kukhala otetezeka.

Amayi omwe adapezeka kuti ali ndi matenda osokoneza bongo amayenera kusintha zakudya zawo ndikuchepetsa kudya kwawo. Sikoyenera kupatula chakudya chamzitini ku nsomba, ali ndi mapuloteni ambiri, ndipo palibe chakudya.
Ngati ndi kotheka, azimayi amakhala bwino akudya zakudya zamzinthu zophika zamkaka.

Ndi chakudya chamafuta ochepa

Nsomba zosaphika zikuyenererana ndi malamulo a LLP. Anthu odwala matenda ashuga amatha kuzigwiritsa ntchito. Mukamasankha, ziyenera kukumbukiridwa kuti mosiyanasiyana ndi mafuta, zopatsa mphamvu ndizambiri, ndipo nsomba mu phwetekere zimakhala ndi zakudya zambiri. Ngati mukukayika, mutha kuyang'ana momwe thupi limayankhira kugwiritsa ntchito mankhwalawa poyesa shuga. Ngati palibe ma surges mu shuga, simuyenera kuwopa odwala matenda ashuga.

Zamkatimu:

Komabe, ndikudzifunsa ngati ndikothekanso kudya nsomba zamzitini zamitundu yachiwiri ya shuga?

Pakadali pano, madotolo amalimbikitsa kudya mitundu yokhala ndi shuga yokha yamafuta ochepa omwe ali ndi mapuloteni ofunikira komanso michere yofunika monga phosphorous, calcium, potaziyamu, magnesium. Amakhala ndi gawo limodzi mu kagayidwe kachakudya, amathandizira kubwezeretsa minofu ndi maselo, kukhazikitsa njira zowongolera. Kuti mupindule kwambiri, muyenera kuphika nsomba moyenera. Zabwino koposa zonse - zonyongedwa. Kuphika osaloledwa kumaloledwa. Nsomba zophika khungu (pollock, hake, salmon pinki) zidzapindulanso. Koma nsomba yokazinga zimangoipitsa. Sizovomerezeka chifukwa cha matenda ashuga. Chisamaliro chachikulu chikuyenera kuperekedwa kwa nsomba zamzitini. Zitha kudyedwa ngati mankhwalawo adakonzedwa kokha msuzi wa phwetekere. Mbale yotereyi imatha kuthiriridwa ndi kirimu wowonjezera mafuta, ndikuwonjezera madontho ochepa a mandimu. Ndizololedwa kugwiritsa ntchito ma sprats. Koma osati yokazinga ndipo mulibe mchere. Ndikwabwino kukana nsomba zam'madzi zam'madzi komanso ngakhale caviar ndi shuga wambiri. Mafuta okhatidwa nsomba ndi oletsedwa. Izi ndichifukwa cha kuchuluka kwawo kwapamwamba, komanso cholozera cha glycemic. Caviar ndi osafunika chifukwa kuchuluka kwambiri kwa mapuloteni omwe amadzaza m'mimba ndi impso. Mchere wamchere ungapangitse kutupa, kusungunuka kwamadzi, ndikupangitsa matendawa.

Zakudya za anthu odwala matenda ashuga amafunika chisamaliro chapadera, ndikofunikira kuyang'anira shuga tsiku lililonse ndikudya zakudya zololedwa zokha. Ndikofunika kugwirizanitsa kuyambitsa kusintha kwa menyu omwe mukuwadziwa ndi adokotala.

Kodi ndingathe kudya mazira omwe ali ndi matenda ashuga a 2?

Zinachitika kuti ndinatengera matenda a shuga kwa makolo onse awiri. Tsopano ndikuyenera kuganiza: choti ndidye komanso chosayenera kudya. Kodi ndingathe kudya mazira? Sizipweteka?

Zomwe zili patsamba lino zimaperekedwa pongofuna kudziwa zambiri osati chitsogozo chochita.

Osadzisilira. Onetsetsani kuti mwawonana ndi dokotala.

Kukopa zinthu zapaintaneti kumaloledwa pokhapokha ngati pali cholembera cholosera.

Nsomba za matenda ashuga

Nsomba zimatengedwa ngati gwero la michere yofunika, mavitamini, ndi zinthu zina. Amaphatikizidwa muzakudya za akulu ndi ana. Komabe, kodi nsomba zimaloledwa kukhala ndi matenda ashuga? Funso limadandaula wodwala aliyense yemwe akukumana ndi matenda owopsa a "matenda okoma."

Aliyense amadziwa kuti matenda ashuga amafunika kuwongolera pakudya. Izi ndizofunikira kuti tikwaniritse kubwezera matendawa, kusungitsa kuchuluka kwa shuga m'magazi ovomerezeka, kuti tipeze kupitirira kwa matenda a zam'mimba komanso kukula kwa zovuta.

Gome la anthu odwala matenda ashuga limapatula shuga ndi zinthu zilizonse zokhala ndi chakudya chambiri m'thupi zomwe zimapangidwa, komabe, ziyenera kudzazidwa ndi mapuloteni komanso zinthu zina zofunikira, mavitamini. Izi zimathandizidwa ndikulowa kwa nsomba kulowa mthupi. Ndi mitundu iti yomwe ingagwiritsidwe ntchito kuphika zakudya zamtundu wa 1 komanso mtundu wa 2 shuga, komanso maphikidwe a tebulo la tsiku ndi tsiku komanso zikondwerero zomwe takambirana m'nkhaniyi.

Vitamini okhala ndi nsomba

Mavitamini ndi gulu lazinthu zomwe zimapangidwa m'njira zonse zofunika mthupi la munthu. Kusakwanira kwawo,, mopitirira muyeso, kungayambitse kukula kwa matenda.

Mavitamini a "nsomba" omwe ali ndi mitundu ndi mitundu ya oyimira mumtsinje ndi m'madzi ichthyofauna:

• Retinol (Vitamini A) - zimakhudza bwino mkhalidwe wa wopangiridwayo wowonera, wofunikira popewa matenda ashuga retinopathy. Kuphatikiza apo, amathandizira mapangidwe oyenera a chigoba, mano, amasintha kagayidwe ka lipid, komanso kupewa kukalamba kwa khungu.
• Pyridoxine (Vitamini B₆- - amatenga nawo mbali pomanga mapuloteni, amathandiza ntchito ya mtima ndi mitsempha yamagazi.
• Cyanocobalamin (vitamini b₁₂- - amawongolera kayendedwe ka chakudya ndi lipids m'thupi, amathandiza ntchito yamanjenje ndi hematopoietic system.
• Ascorbic acid - imapezeka mu nsomba zofiira zambiri. Imachepetsa mphamvu ya mtima, imalimbitsa chitetezo cha mthupi.
• Tocopherol (vitamini E) - ali ndi antioxidant zotsatira, amatha kubwezeretsa kuchepa kwa mavitamini ena. Muli nsomba zamitundu mitundu.
• Calciferol (Vitamini D) - amathandizira minofu ndi mafupa. Imapezeka mitundu yamafuta, yomwe odwala matenda ashuga amayenera kudyedwa pang'ono.

Kuphatikizidwa kwa mavitamini ambiri kumathandizira ntchito zamkati za wodwalayo komanso munthu wathanzi

Kapangidwe ka mchere

Zomwe zimapangidwa ndi ichthyofauna ndizochulukirapo kuposa vitamini. Phosphorous amaonedwa ngati chinthu chodziwika bwino chofufuza, chomwe chimaganiziridwa mukamanena za nsomba zomwe zimathandiza. Kuchuluka kwambiri kwa phosphorous kumatha kupezeka pomwe mackerel, cod, nsomba, carp, ndi trout zimaphatikizidwa menyu. Zomwe zimatsata zimakhala ndi phindu pa mkhalidwe wa minofu ndi mafupa, maselo aubongo, ndi ziwalo za endocrine.

Chofunikira china chofunira munthu wodwala matenda ashuga ndi selenium. Imagwiritsidwa ntchito ngati mitundu yothandizira pakubwezeretsa, komabe, bwanji gwiritsani ntchito chinthu chopangidwa, ngati mutha kuchipeza mu chakudya chotsekemera komanso chathanzi.

Selenium ili ndi antioxidant katundu, imachepetsa kukalamba, imathandizira kuchotsedwa kwa zinthu zapoizoni komanso zapoizoni. Ndi gawo la nsomba zonse, koma zosiyanasiyana.

Chofunikira chotsata matenda ashuga ndi ayodini. Thupi limathandizira kugwira ntchito kwa chithokomiro cha chithokomiro, chomwe, chimakhudza bwino ziwalo zina zonse ndi tiziwalo timene timatulutsa. Iodini ambiri amapezeka mu nsomba, nsomba zam'nyanja, cod, mackerel.

Mafuta opanda mafuta

Nsomba za anthu odwala matenda ashuga zimawerengedwa kuti ndizothandiza chifukwa chamafuta amafuta ambiri. Ndi za Omega-3, Omega-6. Zinthu izi ndizothandiza:

• kupewa kukula kwa mtima ndi mitsempha yamagazi,
• chepetsa thupi
• lekani kutupa mthupi,
• bwezerani njira za metabolic pamlingo wamaselo ndi minofu,
• phindu pa libido ndi potency.

Mafuta a nsomba amakhalanso ndi mafuta osakwaniritsidwa amafuta ambiri.

Zofunika! Amadziwika kuti kuchuluka kwa maiko omwe ali ndi madoko ambiri komanso ochita usodzi amakhala ndi matenda amtima wamtima nthawi zambiri kochepa.

Ma acids osapanga mafuta amathandizira kuchepetsa "cholesterol" yoyipa ", amathandiza kuti asamawoneke ngati atherosselotic plaque, komanso abwezeretse chitetezo chamthupi.

Ndi mtundu wanji wa nsomba zomwe zili bwino kukana matenda ashuga?

Nsomba zokhala ndi matenda amtundu wa 2, monga momwe amapangira matenda a insulin, ziyenera kugwiritsidwa ntchito mwanzeru. Ndikofunika kukana kapena kuchepetsa kwambiri kudya kwa nsomba zamkati, nsomba zosuta, zakudya zamzitini ndi kuwonjezera kwa mafuta, mitundu yamafuta m'zakudya.

Odwala ambiri ali ndi chidwi chodziwa ngati nkotheka kudya hering'i mu matenda a shuga. Hering'i yosemedwa iyenera kutayidwa, koma kuwilitsidwa ikhoza kuphatikizidwa mumenyu ya odwala matenda ashuga. Chowonadi ndi chakuti nsomba zamchere zimatha kusunga mchere mthupi, zomwe zikutanthauza kuti zimatha kuyambitsa kuthamanga kwa magazi. Hypertension imawonedwa ngati yowopsa, pomwe zovuta zingapo zimabuka, ndipo ngati tikulankhula za matenda ashuga, ndiye makamaka.

Hering iyenera kupezekanso muzakudya zopitilira kamodzi pa sabata. Itha kukhala motere:

Kodi ndingatani kuti ndidyere matenda ashuga komanso amtundu wanji?

Otsatirawa ndi mitundu yosankhidwa ya nsomba, njira zawo pakukonzekera ndi kutumikiridwa.

Woimira uyu wa ichthyofauna amadziwika kuti ndi wolemera kwambiri mu kuchuluka kwa Omega-3 m'mapangidwe ake, zomwe zimapangitsa kuti pakhale mfundo zotsatirazi:

• kuteteza chitukuko cha matenda a mtima ndi mitsempha yamagazi,
• khungu limakhala labwino kwambiri,
• kotero kuti mphamvu yamanjenje imagwira ntchito popanda zolephera,
• Kuonetsetsa kuti odwala matenda ashuga ali bwino.

Salmonids - dzina lodziwika la nsomba zam'madzi ndi nsomba zamchere, zomwe zimakhala ndi zipsepse zamkati ndi mafuta

Salmon imatha kuwotchera mu poto yokazinga (pamoto wochepa), yophika pamakala, ophika, ophika mu uvuni. Amathandizidwa ndi zitsamba, mandimu, tomato.

Ndikofunikira kuphatikiza nsomba zamtunduwu m'makampani a odwala matenda ashuga, chifukwa ali ndi protein yambiri, mafuta ochepa. Tilapia akukonzekera mwachangu mokwanira. Pachifukwa ichi, mutha kugwiritsa ntchito poto wokazinga. Monga mbale yodyera odwala ingakhale njira yabwino:

• masamba ophika kapena ophika,
• mpunga wa bulauni
• zida zonse
• mango
• nyemba (musazunze).

Zofunika! Msuzi waku Mexico wakuzika phwetekere, chinangwa, anyezi, adyo ndi tsabola wakuda ungathe kutumikiridwa ndi tilapia.

Nsomba yokhala ndi mapuloteni ambiri mumapangidwe ake komanso kusinthasintha kwa mphamvu poyerekeza ndi oyimira kale a ichthyofauna. Kwa odwala matenda ashuga, tikulimbikitsidwa kuti tidzole ndi zonunkhira.

Zonunkhira zimalimbikitsidwa pazakudya za anthu odwala matenda ashuga, koma muyenera kusamala ndi mchere ndi shuga kuti mukonze marinade.

Mitundu yamtunduwu yamadzi imadziwikanso chifukwa cha kuchuluka kwamafuta acids, omwe amaphatikiza pamndandanda wazakudya zabwino komanso zovomerezeka. Trout amathanso kuwaza kapena kuwotchera mu uvuni, okoleretsa ndi mandimu watsopano wa zipatso.

Chakudya ichi chimakongoletsa tebulo lililonse la tchuthi, sichisangalatsa mwini yekha, komanso alendo ndi abale ake

Mtundu uliwonse wa nsomba umakhala ndi kukoma kwake kosangalatsa, komwe sikufunika kuti kumata ndi mchere. Ndikokwanira kuzitsimikizira ndi zonunkhira, zitsamba. Otsogolera owonetsa mtima padziko lapansi akuti kuchuluka kwa mchere womwe umadyedwa ndi anthu odwala matenda ashuga patsiku sikuyenera kupitilira 2.3 g, komanso pamaso pa kuthamanga kwa magazi - 1.5 g.

Poyerekeza ndi nsomba, mutha kulankhula za nsomba zam'nyanja. Shrimp amadziwika kuti ndi mankhwala omwe ali ndi cholesterol, yomwe imawapanga ngati omwe ayenera kukhala ochepa shuga. Komabe, ngati wodwalayo alola kudya kachikwama kamodzi kamodzi pakadutsa masabata 1-2, izi sizingawonekere chifukwa cha ziwiya zake.

Chowonadi ndi chakuti gawo la 100 g lili ndi cholesterol yochuluka yomwe imapezeka mu dzira limodzi la nkhuku, ndipo mawonekedwe ake olemera amayimiridwa ndi zinthu zofunika kufufuza ndi mavitamini:

Ndipo sino mndandanda wonse wa zinthu zomwe zimakhudza bwino thanzi la odwala matenda ashuga.

Shrimp - chinthu chomwe chikuyenera kugwiritsidwa ntchito mosamala komanso pang'ono.

Mwanjira yophika zamzitini, mutha kugwiritsa ntchito mitundu yamafuta ochepa am'madzi, koma pokhapokha pakalibe mafuta pakapangidwe. Ndi za nsomba ndi nsomba. Zakudya zam'chitini zoterezi zimatha kusungidwa kwanthawi yayitali, mtengo wake umakhala wotsika mtengo kuposa mtengo wam'madzi am'nyanja. Nsomba zamtunduwu zimatha kugwiritsidwa ntchito pa saladi kapena kuphatikiza ndi yogati yachilengedwe kwa sangweji.

Msuzi wa nsomba

Pokonzekera msuzi, muyenera zotsatirazi:

Nsomba zizidulidwa, ngati zidula kale, muzitsuka bwino. Ndikofunika kuti musagwiritse ntchito chakudya chosapanga chisanu, koma mwatsopano. Pankhaniyi, mbale yoyamba imakhala yonunkhira bwino, ndipo kakomedwe kadzakhala kokwanira kwambiri.

Madzi amafunika kuyatsidwa pamoto, kuwiritsa, kuyika nsomba. Zotsatira zake ndi msuzi, womwe umakhala maziko a mbale yoyamba. Pokonzekera msuzi, mutha kuwonjezera pamadzi lonse anyezi wowonda, nandolo zingapo za tsabola, mapesi a katsabola kapena parsley.

Msuzi ukukonzekera, muyenera kusenda masamba ndi kuwaza. Nsomba zikakonzeka, muyenera kuzitulutsa m'madzi, kutsanulira msuzi.Mapira kapena mpunga, masamba amatumizidwa kuno. Nsombayo ikazizira pang'ono, mafupowo amachotsedwa, ndikuduladula. Tizidutswa titha kuikidwiratu musanachotse mbale pachitofu kapena paphiki kale mukamatumikira.

Steamed nsomba fillet cutlets

• fillet ya nsomba - 0,4 kg,
• masamba (kaloti ndi anyezi) - 1 pc.,
• dzira la nkhuku
• mafuta masamba - 2 tsp,
• zonunkhira
• semolina - 1-1.5 tbsp. l

Ma cutlets samawoneka osangalatsa ngati aja omwe anaphika mu poto, koma osaperewera

Peel, nadzatsuka ndi kudula m'magawo ang'onoang'ono masamba ndi nsomba, pogaya ndi purosesa ya chakudya. Onjezani zonunkhira, kumenya mu dzira, kutsanulira mu phala. Pambuyo pa kotala la ora, ma patties amatha kuphika. Madzi pang'ono amathiridwa mu multicooker, peppercorns, masamba a bay akuwonjezeredwa. Pamwamba pa kumata nkhungu ndi nyama yopaka. Pambuyo mphindi 25, ma patties ndi okonzeka kutumikiridwa.

Nsomba ndizomwe zimagwiritsidwa ntchito pamaphunziro oyamba ndi achiwiri, masaladi, masangweji, ngati chakudya. Odwala ayenera kukumbukira kuti ndizosiyanasiyana zomwe amadya zomwe zimazindikira zomwe ndizofunikira zazikuluzikulu zomwe thupi limalandira.

Ndemanga

Kukopera zinthu kuchokera pamalowa ndizotheka ndi ulalo wokha patsamba lathu.

CHIYAMBI! Zambiri patsamba lino ndizodziwika bwino ndipo sizitanthauza kuti zili zolondola kuchokera ku nkhani zamankhwala. Kuchiza kuyenera kuchitika ndi dokotala woyenera. Kudziziritsa nokha, mutha kudzipweteka!

Matenda a shuga azamakhwala: ndingadye chiyani?

Pakakhala mapuloteni osakwanira m'thupi, thupi limataya chitetezo chokwanira, ndipo mwayi wokhala ndi matenda opatsirana umakulanso. Ngati munthu akudwala matenda ashuga, ali ndi vuto la trophic, ndikofunikira kudya zakudya zamapuloteni kuti azitha kusintha matendawa ndikubwezeretsa zakudya m'thupi.

Mapuloteni amapezeka mokwanira munyama, bowa, komanso nyemba. Gwero la mapuloteni ophatikizika bwino, osakanikirana ndi nsomba zam'nyanja. Pafupifupi 15% yazakudya zonse zopatsa mphamvu ziyenera kuwerengedwa moyenera ndi mapuloteni, chifukwa ndiomwe amatenga nawo gawo limodzi pakupanga ma insulin ya mahomoni.

Komabe, munthu sangathe kupitirira pamenepo, popeza kuchuluka kwa mapuloteni kumayipa pamimba ya chimbudzi ndi chimbudzi cha dongosolo. Choyamba, mapuloteni ochulukirapo amawonekera mu impso, zomwe zimagwira bwino ntchito m'mimba chifukwa cha mtima wamatenda.

Popeza odwala omwe ali ndi matenda a shuga ali pachiwopsezo cha kunenepa kwambiri, madokotala amalimbikitsa kuti azigwiritsa ntchito nsomba zingapo zamafuta ochepa. Kuphatikiza pa mapuloteni ofunikira, ali ndi michere yambiri: magnesium, potaziyamu, calcium ndi phosphorous. Zinthu izi zimatenga nawo mbali machitidwe a metabolic, zimathandizira kubwezeretsanso maselo ndi minyewa, zimayambitsa njira zowoneka bwino.

Malamulo posankha, kudya nsomba

Kuti mupeze phindu lalikulu, muyenera kudziwa momwe mungasankhire ndikuphika nsomba. Nsomba zokhala ngati hoku, pollock, nsomba za pinki, hake ndizoyenera kudya. Chofunikira kwambiri ndikuti malonda amayenera kukhala otentha, mu uvuni kapena ophika, koma osaphika. Nsomba zokazinga ndizosafunikira kwambiri mtundu wa 2 shuga, chifukwa zimakhudza kugwira ntchito kwa kapamba. Thupi limakakamizidwa kuti lipange michere yambiri kugaya zakudya zolemera chonchi.

Amaloledwa kudya nsomba zamzitini pang'ono, pokhapokha ataphika msuzi wa phwetekere. Kuphika chakudya choterocho kumaloledwa ndi zonona wopanda wowawasa, wokometsera ndi mandimu. Kodi ndizotheka kudya zikwangwani? Ndizotheka, koma osathilitsidwa komanso osaphika.

Ndi shuga wowonjezera wamagazi ndi matenda amtundu wa 2 shuga, ndikofunikira kusiya ntchito yamafuta am'madzi, nsomba zamchere, caviar. Mafuta am'chitini am'nyanja saloledwa kudya, ali ndi mawonekedwe apamwamba kwambiri a calorie ndi index ya glycemic. Nsomba caviar ndi yosafunika chifukwa chakuti ili ndi mapuloteni ambiri, omwe amaika katundu pazinthu zam'mimba komanso impso.

Ngati wodwala matenda ashuga amadya mchere wamchere (ngakhale mitundu yoyenera):

1. Madzi adzalowa m'thupi mwake,
2. edema yopanda mawonekedwe
3. Zizindikiro za matenda ashuga zimakhala zovuta kwambiri.

Chifukwa cha kuperewera kwa insulin ya mahomoni, wodwala yemwe ali ndi matenda ashuga amavutika kwambiri ndi mavitamini A ndi E. Kuti athe kulipira kuchepa, endocrinologist angalimbikitse wodwala kuti atenge mafuta a nsomba, koma osayiwala kuti malonda oterewa amapezeka kwambiri. Ubwino wamafuta nsomba udadziwika kwa aliyense kuyambira ali mwana. Koma ngati m'mbuyomu izi zinali zoyesadi chifukwa zinali zosakoma kwambiri, masiku ano mafuta am'madzi amapangidwa monga makapisozi, osavuta kumeza osamva kukoma kwina.

Maphikidwe a nsomba

Ndi matenda a shuga a 2, mumakhala zakudya zowonjezera, zomwe sizimaphatikizapo zinthu zambiri ndipo zimafunikira kuphika kwapadera. Otsatirawa ndi mndandanda wazakudya zomwe mungadye ndi shuga yachiwiri.

Pollock fillet mu msuzi

Zakudya zokoma ndi zosavuta zotere zimakonzedwa mwachangu, sizitengera ndalama zofunikira. Muyenera kutenga 1 makilogalamu a pollock fillet, gulu lalikulu la anyezi wobiriwira, supuni ya mandimu, 300 g ya radish, supuni ziwiri za mafuta osapsa a maolivi, 150 ml ya kefir wopanda mafuta, mchere ndi zonunkhira kuti mulawe.

Achinyamata ophatikizidwa ndi zitsamba, zitsamba, kirimu wowawasa, mandimu osakanizika ndi mbale. Nsomba ziyenera kukazinga pang'ono poto wowotchera bwino osaphika. Fillet yotsirizidwa imayikidwa patebulo, kutsanulira-patsogolo ndi msuzi. Nthawi zambiri, chakudya choterocho chimaphikidwa chakudya chamadzulo, chimakhala chokoma, chokoma komanso chopepuka.

Zakudya izi zimatha kukhala zokondweretsa, zimawonjezera zosiyanasiyana pamenyu ya wodwala yemwe ali ndi matenda ashuga. Pophika, muyenera kutenga zotsatirazi:

1. utawaleza - 800 g,
2. gulu la parsley ndi basil,
3. mandimu - 2 tbsp.,
4. tomato - zidutswa zitatu,
5. zukini wachinyamata - 2 zidutswa

Ndikofunikira kukonzanso tsabola wotsekemera, anyezi, masamba mafuta, adyo, tsabola wakuda ndi mchere kuti mulawe.

Nsombazi zimatsukidwa pansi pamadzi, zotumphukira ndi mitsuko zimachotsedwa. Kudula mwakuya kumapangidwa kumbali za trout, amathandiza kugawa nsomba m'magawo. Pambuyo pake amathira mchere, tsabola ndikuthiriridwa ndi mandimu. Ndondomeko iyenera kuchitidwa mkati ndi kunja kwa nsomba.

Nyama yokonzedwayo imayikidwa papepala la zojambulazo zokhala ndi mafuta a masamba, owazidwa mowolowa manja ndi cilantro ndi masamba ovinidwa pamwamba. Zingakhale zokondweretsa ngati amadyera amawonjezera mkati mwa nsomba.

Pakadali pano, amatsuka, masamba a masamba, zukini kudula magawo, tomato m'magawo awiri, mphete za tsabola, ndi anyezi m'mphete zapakati. Masamba amayikidwa pafupi ndi trout mu zigawo:

• wosanjikiza woyamba ndi zukini, tsabola,
• Yachiwiri ndi tomato.
• wosanjikiza wachitatu - anyezi, tsabola.

Danga lililonse ndilofunika kuwaza ndi tsabola wakuda ndi mchere kuti mulawe.

Kenako, adyo amawaza, kusakaniza ndi parsley, masamba amawaza ndi osakaniza. Mafuta otsala amadzimadzi m'madzi onse.

Pamwamba pa nsomba kuphimba pepala lina la zojambulazo, ikani uvuni kwa mphindi 15 (kutentha kusaposa madigiri 200). Pambuyo panthawiyi, zojambulazo zimachotsedwa, nsomba zimaphikidwa kwa mphindi khumi. Mbaleyo ikakonzeka, imachotsedwa mu uvuni, ndikusiyidwa kwa mphindi 10, kenako ndikuyigula.

Nsomba zopangidwa kunyumba

Zakudya zamatenda zitha kugulidwa ku sitolo iliyonse, koma ndibwino kuti munthu wodwala matenda ashuga azigwiritsa ntchito zinthu zochepa monga momwe angathere. Chinthu chinanso ndikuti ngati mutha kuphika zakudya zamzitini kunyumba kuchokera ku zachilengedwe, zololedwa zakudya zokhala ndi index yotsika ya glycemic. Odwala ambiri ndi mabanja awo angakonde nsomba izi.

Kodi kuphika nsomba kwa odwala matenda ashuga? Nsomba zamatenda a shuga a 2 zimakonzedwa kuchokera ku nsomba zamtundu uliwonse; nsomba zazing'ono zamtsinje zimaloledwa. Kwa nsomba zam'chitini, nsomba yatsopano yokhala ndi khungu lolimba ndiyabwino. Mafuta omwe ali mumbalewo ayenera kuwonjezeredwa osakhudzika.

Kukonzanso kwa zinthu kuyenera kuchitidwa mwaukhondo, zonse zodulira, mbale ndi zida zonse ziyenera kutsukidwa ndi madzi otentha. Kutalika kwa njira yolera yotseketsa ndi pafupifupi maola 8-10, apo ayi, chinthu chotsirizidwa sichitha kusungidwa kwanthawi yayitali.

Kuphika zakudya zamzitini kuyenera kuphikidwa:

• 1 makilogalamu nsomba
• supuni yamchere yamchere
• mafuta a masamba
• 700 g kaloti
• 500 g anyezi
• msuzi wa phwetekere
• zonunkhira (tsamba lachi Bay, tsabola wakuda).

Njirayi imayamba ndikuyeretsa khungu kuchokera pakhungu, michere, zipsepse. Pambuyo pake, mtembowo ukhoza kudulidwa mzidutswa (kutengera kukula kwa nsombayo), mchere mowolowa manja ndikusiya kuti uganize kwa ola limodzi ndi theka. Munthawi imeneyi, ndikofunikira kukonzekera mabanki omwe zakudya zamzitini ziwonjezedwa. Zonunkhira zimathiridwa pansi pamtsuko, nsomba zimayikidwa pamwamba.

Pansipa ya poto ikani waya, ndipo pamwamba pa mtsuko wa nsomba. Madzi amathiridwa mu poto kuti pafupi masentimita atatu akhalebe pamwamba. Zotengera zokhala ndi zamzitini zophimbidwa ndi lids, koma osati kwathunthu.

Pakutentha kochepa, madziwo amabwera ndi chithupsa, nthawi zambiri zimatenga mphindi. Madziwo akatentha, madzi amawonekera m'mitsuko, womwe umayenera kusungidwa bwino ndi supuni.

Mofanananso ndi izi, pangani kudzaza kwa phwetekere:

1. anyezi ndi kaloti odutsa kupita kokongola,
2. kenako msuzi wa phwetekere umathiridwa mu poto,
3. wiritsani kwa mphindi 15.

Mafuta ophikira ayenera kumwedwa pang'ono, ndibwino kudutsa masamba mumphika wopanda ndodo. Mukakonzeka, tsanulirani zodzaza m'mitsuko ya nsomba, samizani owiritsa kwa ola limodzi, kenako nkhata Bay.

Ndikofunikira kwambiri kuchita njira yolera yochepetsetsa kwa maola osachepera 8-10, ichite pamoto pang'onopang'ono. Ndondomekoyo ikatha, mabankiwo amayamba kuzizira, osachotsa poto.

Zoterezi zimatha kupezeka pagome la wodwala yemwe ali ndi matenda ashuga kangapo pa sabata, zakudya zamzitini zimapangidwa zokha kuchokera kuzinthu zachilengedwe ndipo sizitha kuvulaza kapamba.

Zakudya zamatenda zimasungidwa pamalo abwino, musanagwiritse ntchito, ndikofunikira kuyang'ana kukhulupirika kwa ma lids.

Malinga ndi lingaliro lomwe mwapemphedwa, mutha kuphika pafupifupi nsomba zilizonse, ngakhale nsomba zazing'ono zam'mtsinje zomwe zimakhala ndi mafupa ang'onoang'ono ambiri angachite. Panthawi yopaka, mafupa amakhala ofewa. Mwa njira, ndizothandiza kugwiritsa ntchito osati zakudya zamzitini zokha, komanso mafuta a nsomba a shuga. Makapisozi okhala ndi mafuta a nsomba atha kugulidwa ku malo ogulitsira.

Dziwani zambiri zamfundo zamatenda a shuga a m'vidiyoyi.

Ndi zakudya ziti zomwe ndingadye ndi matenda ashuga, ndipo ndi ziti zomwe ziyenera kukhala zochepa?

Okondedwa Awa matenda ashuga! Nkhaniyi ikulongosola za mfundo za zakudya zopezeka m'thupi la Zakudya 9 (Tebulo Na. 9) - Zakudya zomwe zimaperekedwa ndi mankhwala masiku ano kwa odwala omwe ali ndi matenda a shuga. Zakudya 9 zimaphatikizapo kumwa kwa chakudya chochuluka mokwanira. M'zaka zaposachedwa, njira ina yothandizira odwala matenda ashuga ayamba kutchuka - chakudya choletsedwa ndi chakudya. Mutha kuwerengera pagawoli: Zakudya zochepa za carb ndi chithandizo cha matenda a shuga malinga ndi njira ya Dr. Bernstein.

Kulipira shuga, zakudya ndizofunikira kwambiri, chifukwa ndikofunikira kuti shuga azikhala bwino, ndipo izi zitha kuchitika pang'onopang'ono ndi zakudya zina.

Kwa odwala matenda a shuga, mndandanda wa glycemic wapangidwa - kachitidwe ka zinthu zapamwamba pamlingo wowonjezera kwawo shuga. Mndandanda wokwera kwambiri wa glycemic ndi 100 (shuga kapena shuga) - zinthu izi zimachulukitsa shuga m'magazi mwachangu momwe zingathere.

Zogulitsa matenda a shuga ziyenera kuganiziridwa ndi kuchuluka kwa kuchuluka kwa shuga m'magazi

Lamulo lambiri lazakudya zopatsa shuga ndikuchepetsa kugwiritsa ntchito zakudya zomwe zili ndi index yayikulu ya glycemic, chifukwa zimachulukitsa kwambiri shuga (ndipo kulumpha kotero ndikosayenera kwa ashuga). Maziko azakudya ayenera kukhala zakudya zomwe zili ndi cholembera chapakatikati komanso chotsika cha glycemic.

Pansipa pali magulu osiyanasiyana azogulitsa, omwe amaletsedwa ndi odwala matenda ashuga, nthawi zambiri amakhala ndi index ya glycemic yayikulu kapena amakhala ndi mafuta ambiri.

Zakudya zophika buledi ziyenera kukhalapo pakudya kwa munthu wodwala matenda ashuga, chifukwa zinthuzi ndi zinthu zomwe zimapangitsa kuti pang'onopang'ono kugaya chakudya. Koma sikuti magawo onse a mkate ndiwovomerezeka.

• Chovomerezedwa: mkate wa rye, zinthu zophikidwa ndi kuwonjezera kwa chinangwa, buledi wa tirigu, mkate wa tirigu kuchokera ku ufa wa II II, makeke a oatmeal.
• Choletsedwa: mkate wopanda tirigu wopangidwa kuchokera ku ufa wa premium, makeke ndi makeke ophika, mabisiketi, makeke. Wophika mkateyo, amachepetsa mndandanda wake wa glycemic.

Porridge ndi mankhwala amphaka amalimbikitsidwa kuti azikhala ndi matenda ashuga. Alibe GI yotsika kokha, komanso olemera ndi mavitamini ndi michere, amapereka malingaliro a kukwaniritsidwa ndi mphamvu.

• Chovomerezedwa: phala la buckwheat, nandolo, barele wa peyala, barele, mapira ndi oatmeal, mpunga wa bulauni.
• Choletsedwa: phala la mpunga (makamaka kuchokera ku mpunga Woyera - ili ndi GI yayitali), semolina porridge.

Msuzi amalimbikitsidwa kwa odwala matenda ashuga, koma osati mafuta.

• Chovomerezeka: borsch, okroshka, msuzi wa beetroot, msuzi wa kabichi, supu zamasamba osiyanasiyana, nsomba ndi msuzi wa bowa.
• Zoletsedwa: msuzi wama broths amphamvu, mafuta, opanda Zakudy, mwachitsanzo, lagman, hodgepodge, msuzi wamkaka.

Gulu ili la zakudya lili ndi mapuloteni ambiri, lofunikira kwa anthu odwala matenda ashuga. Koma sikuti mitundu yonse ya nyama imatha kudyedwa ndi matendawa.

• Chovomerezedwa: nyama yotsamira: nyama yamwana wamphongo, ng'ombe, bere la nkhuku, mwanawankhosa, nkhuku, kalulu - makamaka yophika, yoyendetsedwa kapena yonyowa. Anthu odwala matenda ashuga amakulimbikitsidwa kuti achepetse malire. Chiwindi ndi chochepa, popeza chimakhala ndi cholesterol yambiri. Mazira a nkhuku kapena zinziri amaloledwa, koma osapitirira kawiri pa sabata, popeza dzira la mazira lilinso ndi cholesterol.
• Zoletsedwa: nyama zamafuta (nkhumba), bakha, tsekwe, soseji zosuta, khonde, zakudya zamzitini.

Zopangidwa ndi nsomba ndizapamwamba zomanga thupi za anthu odwala matenda ashuga, zitha kugwiritsidwa ntchito ngati njira ina yopangira nyama, popeza mulibe cholesterol yoyipa. Kuphatikiza apo, mitundu yofiira ya nsomba (nsomba, trout, pinki nsomba) imakhala ndi omega-3 mafuta acids omwe amaletsa kukula kwa atherosulinosis.

• Chovomerezedwa: nsomba zam'nyanja zatsopano, makamaka mitundu yofiira (nsomba, trout, nsomba zamchere), nsomba zamafuta ochepa, makamaka zophika, zopaka kapena zophika, nsomba zamzitini mu madzi ake.
• Zoletsedwa: nsomba zamzitini mu mafuta, mchere, osuta. Caviar - ochepa.

Zakudya za matenda a shuga

Anthu odwala matenda ashuga amatha kudya zakudya zamafuta ochepa, ambiri mwaiwo ndi omwe amapanga protein yambiri. Kumbali ina, anthu ena atha kukhala ndi lactose tsankho - pankhaniyi, muyenera kuwasiya.

• Chovomerezeka: mkaka wopanda mafuta, kefir, yogati, wowawasa wowawasa 15% mafuta, ayran, tchizi wopanda mafuta (Ricotta, Mozzarella, Chechil, Feta, Oltermanni, ndi zina).
• Choletsedwa: kirimu wowawasa wamafuta, kirimu, tchizi opaka mchere, tchizi wokoma, yogurt yabwino.

Pazakudya za odwala matenda ashuga, masamba ndi zipatso amatenga gawo lalikulu. Ndi magwero a fiber, omwe amachepetsa kuwonjezeka kwa shuga wamagazi, mavitamini ndi michere. Masamba ndi zipatso ziyenera kupezeka pakudya kwa odwala matenda ashuga.

• Chovomerezedwa: kuganizira miyambo ya chakudya - mbatata, kaloti, beets, nandolo zobiriwira, nyemba. Masamba okhala ndi index yotsika ya glycemic ndi othandiza kwambiri - tomato, nkhaka, kabichi, letesi, dzungu, zukini, biringanya. Zipatso ndizothandizanso kwa matenda ashuga, koma zipatso zokhala ndi GI yayitali ndikulangizidwa kupewa. Chovomerezeka - maapulo, mapeyala, ma tangerine, malalanje, mapeyala, ndi zina.
• Zoletsedwa: masamba owaza mchere

Ndimaganizo olakwika akuti odwala matenda ashuga sayenera kudya mafuta, chifukwa ndi ofunikira m'thupi, komabe, pang'ono.

• Chovomerezeka: mafuta ochulukirapo a polyunsaturated omwe amapezeka mumafuta a azitona ndi masamba (masaladi amatha kukometsedwa, koma osaposa supuni 1 ya mafuta, popeza ndiwopezeka kwambiri mu ma calories). Gwero labwino lamafuta a odwala matenda ashuga ndi flaxseed mafuta, omwe amakhala ndi asidi ambiri a omega-3 ndi omega-6, omwe amaletsa kukula kwa atherosulinosis. Pazochepa zochepa, batala limaloledwa (zosaposa magalamu 5 patsiku).
• Zoletsedwa: mafuta ophikira, margarine, mafuta omwe amapezeka mumafuta a mafuta, pakhungu la nkhuku.

Odwala omwe ali ndi matenda a shuga amatha kumwa chilichonse chomwe sichimawonjezera shuga m'magazi.

• Chovomerezedwa: tiyi wakuda ndi wobiriwira wopanda shuga, khofi wokhala ndi mkaka, timadziti tasamba zamasamba, zipatso ndi mabulosi opanda shuga, rose msuzi.
• Zoletsedwa: misuzi ya zipatso ndi shuga (mphesa, apulo wofotokozedwa), mandimu a shuga, Coca-Cola, Pepsi-Cola.

• Chovomerezedwa: zipatso ndi zipatso za asidi okoma mitundu, ma compotes a shuga a mmalo. Uchi ndiwothandiza kwambiri, koma umaloledwa kwa odwala matenda ashuga ochepa.
• Zoletsedwa: makeke, makeke, zakudya zilizonse zotsekemera, maswiti, ayisikilimu, kupanikizana, mphesa, nthochi.

Ndi nsomba iti yomwe ili ndi shuga?

Moni kwa inu owerenga okondedwa! Nsomba imadziwika kuti ndi nkhokwe yazakudya zofunika mthupi, zazikulu komanso zazikulu. Izi zimayenera kupatsidwa chakudya ndi munthu aliyense. Nthawi zambiri, odwala matenda ashuga "akuvutika" ndi zovuta zopatsa thanzi, funso limabuka ngati ndizotheka kusintha zakudya zawo ndi nsomba. Chifukwa cha nkhaniyi, mutha kuphunzirapo za momwe zinthu zomwe zimaphatikizira m'madzi a nsomba pazomwe zimayambitsa matenda ashuga, malamulo osankha "oyenera" omwe ali oyenera kudya, komanso kudziwa maphikidwe ena othandiza.

Zokhudza zabwino za nsomba

Zogulitsa zomwe zavomerezedwa kuti zitha kugwiritsidwa ntchito mu shuga ndizochepa. Pankhaniyi, odwala matenda ashuga, kuti apitirize kugwira ntchito bwino kwa ziwalo ndi ziwalo zina zofooka kale, ndikofunikira kukwaniritsa mulingo wazofunikira zonse menyu omwe ali ndi "zoletsa" kale.

Mwa kuchuluka kwa mapuloteni, palibe chomwe chimapezeka kwa ogula chomwe chingafanane ndi nsomba. Mapuloteni awa ndi athunthu komanso amathandiza kwambiri kugaya chakudya. Mankhwala, kuphatikizapo mavitamini ndi ma amino acid, ayenera kuperekedwa mokwanira ku thupi la odwala matenda ashuga. Kupatula apo, ndi mapuloteni omwe amathandiza kwambiri pakupanga insulin.

Nsomba ndizofunikira kwambiri kwa odwala matenda ashuga omega-3 ndi omega-6 mafuta acids. Izi ndizofunikira pa:

• kukhathamiritsa kwa njira zingapo
• kulimbana ndi kunenepa kwambiri
• pewani matenda a mtima,
• anti-yotupa,
• Kubwezeretsa kwa kayendetsedwe kazoyang'anira ndi zovuta za trophic.

Nsomba imathandizanso chifukwa chokhala ndi mavitamini ambiri (magulu B, A, D ndi E), komanso zinthu zina (potaziyamu, ayodini, magnesium, fluoride, phosphorous ndi ena).

Ngakhale zabwino zonse zopangidwa ndi nsomba, ndikugwiritsa ntchito kwambiri, mutha kubweretsa thupi kuti likhale ndi mapuloteni. Kugwira ntchito kwa chakudya cham'mimba komanso kachitidwe ka mankhwala a shuga (makamaka ndi matenda a shuga a 2) ndikovuta kwambiri chifukwa cha atherosulinosis. Ndipo kudya kwambiri mapuloteni, machitidwe omwe adatha kale ayenera kuthana ndi katundu wambiri.

Kodi odwala matenda ashuga ayenera kudya chiyani?

Nthawi zambiri, anthu odwala matenda ashuga nawonso amalimbana ndi kunenepa kwambiri. Ndi chifukwa cha matenda a "concomitant" omwe mtundu wachiwiri wa matenda ashuga (osadalira insulin) umatha kukhala nawo. Chifukwa chake, malinga ndi malingaliro omwe amalimbikitsa pakudya, odwala ayenera kupatsidwa chidwi ndi mitundu yamafuta ochepa, nsomba zam'madzi zochepa, onse amtsinje ndi nyanja. Mankhwalawa akhoza kuthandizidwanso, kuwiritsa, kuwotchera ndi kuphika, komanso kuyamwa.

Kudya nyama yam'madzi yokazinga ndikosayenera kwambiri. Izi zimachitika osati chifukwa cha maphikidwe apamwamba a mbale, komanso kuchuluka kwa kapamba, komwe sikungathe kukonza bwino chakudya ndi michere ya pancreatic.

Ndikofunika kupatutsa zakudya zam'madzi:

Mutha kuphatikizaponso nsomba ku menyu. Ngakhale amalembedwa ngati mitundu yamafuta, yokhala ndi dosed, salmon imatha kuperewera kwa Omega-3, yemwe "amasamalira" kukula kwamagulu abwinobwino a mahomoni.

Kudya nsomba za matenda ashuga sikuyenera kukhala kwatsopano. Itha kuphatikizidwa ndi kuvala kirimu wowawasa kochepa, mandimu a mandimu kapena zokometsera popanda tsabola wowotcha.

Komanso, odwala matenda ashuga nthawi zina amatha kumwa nsomba zamzitini okha, phwetekere kapena msuzi wina aliyense wachilengedwe.

Koma ndi nsomba zina zamatenda a shuga ndikwabwino kuti musachite nawo izi:

• magiredi amafuta
• nsomba zamchere komanso zosuta, "zolimbikitsa" kusungunuka kwa madzi ndikumathandizira kuti thupi lizioneka ngati edema,
• chakudya chamafuta chamafuta kwambiri,
• nsomba caviar, yodziwika ndi kuchuluka kwa mapuloteni.

About mafuta a nsomba ndi kufunikira kwake pochiza matenda a "shuga"

Chifukwa cha zovuta za metabolic zomwe zimayamba chifukwa chosowa insulini, odwala matenda ashuga amafuna mavitamini ambiri kuposa munthu wathanzi. Mothandizidwa ndi mavitamini A ndi E, mafuta a nsomba adatha kupatsa mutu wabwino nkhumba, ng'ombe ndi mafuta a mutton. Chifukwa cha mavitamini A okhala ndi mavitamini A, khodi (chiwindi) imatha kuwonetsedwa ngati vitamini "kukonzekera". Pafupifupi 4.5 mg ya mavitamini ndi 100 g ya mankhwala.

Mafuta a nsomba ali m'gulu la mafuta a polyunsaturated - zinthu zomwe zimalimbana ndi atherosulinosis. Ngati mafuta odzazidwa amakonda kuwonjezera kuchuluka kwa cholesterol, ndiye chifukwa cha mafuta a nsomba, m'malo mwake, mutha "kuwongolera" cholesterol. Izi, sizingalole kuti ma atherosselotic malo akhazikike pamakoma amitsempha.

Chifukwa chake, mafuta a nsomba ali ndi gawo lapadera muzakudya za shuga. Komabe, ziyenera kukumbukiridwa kuti mbale zokhala ndi chinthuchi zimakhala ndi zopatsa mphamvu zambiri. Chifukwa chake, kugwiritsa ntchito mafuta a nsomba, komanso nsomba zam'madzi, ziyenera kukhala zoperewera.

Maphikidwe ena othandiza

Monga tanenera kale, kudya nsomba za matenda ashuga ndizovomerezeka, koma sikuyenera kukhala mafuta. Pollock imadziwika kuti ndi njira yotsika mtengo kwambiri; pike perch ndiokwera mtengo. Kuphatikiza pazomwe mumapezeka nsomba, muyenera kutsatira zomwe zakonzekera.

Zakudya zopindulitsa kwambiri za anthu odwala matenda ashuga ndi monga:

Ndasambitsa, kudula mzidutswa nsomba zomwe zimayikidwa mu poto lalikulu ndi lakuya.

Kenako, onjezerani mchere pang'ono ndi mphete zokhala ndi leek (mutha anyezi).

Anyezi "amaphimbidwa" ndi zonona wowawasa wowonda (mpaka 10%), wosakanizidwa ndi adyo wosenda ndi mpiru. Poto imatha kudzazidwa ndi zigawo zingapo.

Pambuyo kuwonjezera madzi pang'ono, nsomba zimayenera kupatsidwa mafuta kwa mphindi 30 kuposa kutentha pang'ono.

Cossack nsomba casserole.

Nsomba iliyonse, yosanjidwa ndi filleti ndikuwotchera mu uvuni, imayenera kuthiriridwa pang'ono ndi mchere, tsabola kapena zonunkhira.

Kuphatikiza apo, nsombayo imakutidwa ndi mphete za anyezi zosakanizidwa ndi magawo a mbatata.

Kenako, nsomba yomwe ili ndi "mbale yakumbuyo" imakutidwa ndi kirimu wowawasa ndikuyika mu uvuni. Mtsukowo umaphikidwa mpaka utapeza kutumphuka kwa bulauni.

Nsomba ndi chakudya chopanda chakudya. Chifukwa chake, silimadzazidwa ndimbale ya mikate. Koma, izi zimakhudzanso mbale zodziyimira pawokha. Mukaphatikiza mbale zam'madzi ndi zophatikiza zama carbohydrate, kuwerengetsa XE ndikofunikira.

Zikomo chifukwa chondisamalira! Zambiri, Olga.

Kodi mumakonda nkhaniyo? Gawanani ndi anzanu!

Matenda a shuga. ikhoza kupaka phala la mpunga ndi shuga

Kuchepetsa thupi pa 1 KG tsiku lililonse!

Zimangotenga mphindi 20 ...

Ayi! Simungadye mpunga, makamaka, porridge.

Analimbikitsa ndi kupatula zakudya zamafuta ndi mbale.

Mikate ndi ufa. Rye, protein-chinangwa, protein-tirigu, tirigu kuchokera ku ufa wa mkate wachiwiri, pafupifupi 300 g patsiku. Zopezeka zosaoneka bwino ufa mwakuchepetsa mkate.

Supu Kuchokera pamasamba osiyanasiyana, msuzi wa kabichi, borscht, beetroot, nyama ndi masamba okroshka, nyama yofooka yotsika, nsomba ndi msuzi wa bowa wokhala ndi ndiwo zamasamba, mololeza mbatata, mbatata, masamba.

Kupatula pachakudya: msuzi wamphamvu, wamafuta, mkaka ndi semolina, mpunga, Zakudyazi.

Nyama ndi nkhuku. Ng ombe yokhala ndi mafuta ochepa, nyama yamwana wamphongo, nyama yodula komanso nyama ya nkhumba, mwanawankhosa, kalulu, nkhuku, ma cookie owiritsa, otenthedwa ndi okazinga atawiritsa, kuwaza ndi chidutswa. Sosejiyo ndi odwala matenda ashuga, odyera. Lilime lophika. Chiwindi ndi chochepa.

Kupatula pachakudya: mitundu yamafuta, bakha, tsekwe, nyama zosuta, masuti osuta, zakudya zamzitini.

Nsomba. Mitundu yamafuta ochepa, yophika, yophika, nthawi zina yokazinga. Zaamphaka nsomba mu madzi ake ndi phwetekere.

Zopatula muzakudya: Mitundu yamafuta ndi mitundu ya nsomba, yamchere, mafuta amzitini, caviar.

Zinthu zamkaka. Mkaka ndi mkaka wowawasa wowuma kanyumba tchizi ndilolimba osati mafuta, komanso mbale za izo. Kirimu wowawasa ndi ochepa. Tchizi losatupa, lamafuta ochepa.

Kupatula pachakudya: tchizi zamchere, tchizi chotsekemera, zonona.

Mazira. Kufikira zidutswa 1.5 patsiku, zophika zofewa, zolimbitsa, mapuloteni omeleta. Yolks amaletsa.

Mbale. Zochepa malire a zakudya zopatsa mphamvu. Buckwheat, barele, mapira, barele wa ngale, oatmeal, mbewu za nyemba.

Amachotsedwa mu chakudya kapena ochepa: mpunga, semolina ndi pasitala.

Zamasamba. Mbatata, Poganizira zomwe zimapangidwa ndi chakudya. Zakudya zamafuta zimawerengedwa mu kaloti, beets, nandolo zobiriwira. Masamba okhala ndi zakudya zosakwana 5% (kabichi, zukini, dzungu, letesi, nkhaka, tomato, biringanya) amasankhidwa. Mitundu yophika, yophika, yophika, masamba, yophika masamba.

Mchere komanso mchere wosankha samachotsedwa muzakudya.

Zakudya zazing'ono Vinaigrette, saladi ochokera kumasamba atsopano, masamba a masamba, squash, mchere wozikika, nyama, nsomba, nsomba zam'nyanja, mafuta ochepa amphaka, tchizi wopanda mafuta.

Zipatso, zakudya zotsekemera, maswiti. Zipatso zatsopano ndi zipatso zamtundu wokoma ndi wowawasa mwanjira iliyonse. Jelly, sambuca, mousse, ma compotes, maswiti am'malo a shuga: uchi wochepa.

Zopanda chakudya: mphesa, zoumba, nthochi, nkhuyu, masiku, shuga, kupanikizana, maswiti, ayisikilimu.

Msuzi ndi zonunkhira. Mafuta ochepera pa nyama yofooka, nsomba, msuzi wa bowa, msuzi wa masamba, msuzi wa phwetekere. Pepper, horseradish, mpiru ochepa.

Zopanda zakudya: mafuta, zonunkhira ndi mchere wambiri.

Zakumwa. Tiyi, khofi ndi mkaka, timadziti kuchokera masamba, zipatso zokoma pang'ono ndi zipatso, msuzi wa maluwa akuthengo.

Zopanda chakudya: mphesa ndi zina zotsekemera, mandimu a shuga.

Mafuta. Batala wopanda mafuta ndi ghee. Mafuta opaka mafuta m'mbale.

Zopanda chakudya: nyama ndi mafuta ophikira.

Kodi mumadziwa kuti mkate ndi chiyani? Kuwerengera kwa insulini kwathandizira kwambiri kuyambitsa kwa "mkate mkate". Chigoba cha mkate sichiri mtheradi, koma mtengo wofanana ndi mulingo wa chakudya chamafuta.

Mkate umodzi wamafuta umafanana ndi 12 g wamafuta.

Gawo limodzi la mkate limapereka chiwonjezeko cha glycemia ndi pafupifupi 2.77 mmol / L.

Kuti mumalize mkate 1 wama mkate, pamafunika insulini yochepa muyezo wa magawo 1.4 ofunikira.

nthawi zina pang'ono. kubweretsa pansi kusaka. koma uzingodya makangaza kapena wakuda radish, etc. ndi bwino kuyeretsa kapamba komanso kusavutikira ndi zakudya. Chotsani majeremusi omwe amakhala momwemo ndipo simudzakhalanso shuga ndi matenda osokoneza bongo komanso mavuto ndi maso a retina.

Ndi mtundu wanji wa matenda ashuga? Poyamba, pafupifupi chilichonse ndichotheka, makamaka mpunga. Ndipo amawonedwa motere: 1 XE 1 tbsp. supuni ndi slide yaiwisi kapena 2 tbsp. spoons ndi phiri lophika. Mkaka: 1 chikho 1 XE.

Sindikudziwa za matenda amtundu 2, pali zoletsa zingapo pamenepo.

Zakudya nambala 9 tebulo 9 la matenda ashuga - zakudya zamankhwala

Zakudya nambala 9 kapena tebulo 9 - zisonyezo zakusankhidwa:

• shuga wofatsa komanso wowonda - odwala omwe ali ndi vuto labwinobwino kapena onenepa kwambiri salandira insulin kapena kulandira muyezo yaying'ono (20-30 units),
• kukhazikitsa kukana kwa chakudya ndi kusankha kwa Mlingo wa insulin kapena mankhwala ena.

Zomwe amakonda mu chisamaliro chamadyerero No. 9 zimaperekedwa kwa masamba, zipatso, nsomba zamafuta ochepa komanso nsomba zam'nyanja, mbewu zonse za tirigu, mkate wopanda tirigu. Shuga ndi maswiti samachotsedwera, chifukwa zakudya zotsekemera ndi zakumwa zomwe amagwiritsa ntchito zothira shuga - stevia. Zakudya zamchere ziyeneranso kukhala zochepa. Zakudya ziyenera kuphikidwa ndikuphika, osachepera zokazinga ndi chakudya.

The mankhwala zikuchokera mankhwala achire:

1. Zakudya zomanga thupi
2. Belkig (nyama 55%).
3. Mafuta (30% masamba).
4. Mchere - 12 g.
5. Madzi aulere 1.5 l.

Daily calorie zakudya kcal.

Mutha kudya ndi kumwa ndi zakudya

Mkate ndi ufa wa ufa pafupifupi 300 g patsiku:

• rye
• Pulogalamu ya tirigu
• protein-chinangwa,
• ufa wa tirigu kuchokera pa ufa wa 2nd,
• mankhwala osagwiritsidwa ntchito ndi ufa wochepetsedwa pochepetsa mkate.

• borsch, msuzi wa beetroot,
• sopo ochokera masamba osiyanasiyana,
• msuzi kabichi
• nyama ndi masamba okroshka,
• nsomba, nyama yofooka yotsika mafuta komanso msuzi wa bowa wokhala ndi masamba, mbatata, kuloledwa chimanga, nyama.

• mitundu yopanda mafuta
• nsomba zamzitini mu yakeyo ndi phwetekere.

Nyama ndi nkhuku yophika, yokazinga ndi yokazinga pambuyo pakuwuma, kuwaza ndi chidutswa:

• mwanawankhosa
• nkhuku, nkhuku,
• ng'ombe yokhala ndi mafuta ochepa, nyama yamwana wamwamuna,
• kalulu
• nkhumba yosenda komanso nyama,
• lilime lophika,
• soseji ya shuga, zakudya,
• chiwindi ndi chochepa.

Zakudya ndizochepa mkati mwa mitundu ya chakudya:

• phala lochokera ku oatmeal, barele, buluwheat, mapira, barele,
• nyemba.

• olimba, owiritsa, owiritsa,
• yolks ndi ochepa.

Masamba ophika, owiritsa, ophika, masamba ophika, masamba osaphika nthawi zambiri:

• beets, kaloti, nandolo zobiriwira, potengera momwe zimakhalira chakudya,
• masamba omwe amakonda zakudya zosaposa 5% (dzungu, kabichi, nkhaka, zukini, letesi, tomato, biringanya),
• mbatata poganiza zomwe zimapangidwa ndi chakudya.

• nsomba zamafuta, nsomba zam'nyanja,
• hering'i yowonda
• masamba abwino
• nyama, mafuta odzola
• makalasi
• masamba obiriwira, squash,
• tchizi chosasunthika.

• tchizi ndi chokhazikika osati mafuta ndi mbale kuchokera pamenepo,
• zakumwa mkaka ndi mkaka,
• tchizi chamafuta ochepa, wopanda mafuta,
• kirimu wowawasa ali ndi malire.

• msuzi wa phwetekere
• mafuta ochepa, ophika pa nsomba zopanda mphamvu, nyama, msuzi wa bowa, msuzi wamasamba,
• mpiru, horseradish, tsabola, wochepa.

• mafuta a masamba
• ghee ndi batala wopanda mafuta.

• zipatso zatsopano ndi zipatso za zokoma ndi zowawasa zamitundu ina iliyonse,
• compotes
• odzola, sambuca, mousse,
• maswiti a matenda ashuga
• uchi uli ndi malire.

• msuzi wa rosehip,
• zipatso kuchokera masamba, zipatso zotsekemera ndi zipatso,
• tiyi
• khofi ndi mkaka.

Osamadya kapena kumwa ndi zakudya

• mafuta ophikira ndi nyama,
• mitundu yamafuta ndi nsomba zamitundu mitundu, nsomba zamchere, mafuta amzitini, caviar,
• zinthu kuchokera ku batala ndi makeke a phukusi,
• nyama zamafuta, tsekwe, bakha, nyama yam'chitini, kusuta nyama, masosefa osuta,
• msuzi wamafuta, msuzi wamkaka wokhala ndi semolina, mpunga,
• mafuta, zonunkhira komanso mchere wamchere,
• semolina ndi pasitala, mpunga,
• tchizi wokoma wopaka, kirimu, tchizi ophikira mchere,
• masamba ophika ndi mchere,
• mandimu odzaza ndi shuga, mphesa ndi zina zotsekemera,
• shuga, ayisikilimu, maswiti, kupanikizana, nthochi, nkhuyu, masiku, mphesa, mphesa zamphesa.

Zitsanzo zakudya mndandanda 9

Chakudya cham'mawa choyamba: phala la bwwheat, tchizi chamafuta pang'ono ndi mkaka, tiyi.

Chakudya cham'mawa chachiwiri: chosangalatsa cha tirigu.

Chakudya chamadzulo: msuzi wa kabichi yamasamba kuchokera ku kabichi yatsopano ndi mafuta a masamba, nyama yophika ndi msuzi wa mkaka, zakudya zonona.

Chakudya chamadzulo: nsomba yophika, yophika mu msuzi wa mkaka, kabichi schnitzel, tiyi.

Zakudya zamankhwala othandizira No. 9: 5-6 kangapo patsiku ndimagawo amodzi a chakudya.

Kupatsa thanzi matenda a shuga: zakudya

Mukamasankha zakudya, ndikofunikira kukumbukira kuti kuchuluka kwa mapuloteni, mafuta ndi chakudya cholowera thupi sikuyenera kupitilira zomwe amapangira: mapuloteni - 90-100 g, mafuta - 75-80 g, chakudya - 200 g.

Mode: ndikofunikira kudya pafupipafupi 5-6 patsiku, kuyesa kugawa chakudya cha tsiku ndi tsiku, popeza ndiye gwero lalikulu la shuga. Ngati mumadya zakudya zonse zamatumbo nthawi imodzi, ndiye ndikusowa kwa insulin, thupi silingathe kuthana ndi kukonzanso kwake ndipo mulingo wamagazi ukuwonjezeka.Zakudya zonse zopatsa mphamvu zama calorie patsiku siziyenera kupitirira 2000 kcal.

Njira zophikira: ndikofunikira kugwiritsa ntchito zinthu zophika, msuzi wamasamba, mutha kusenda kapena kuphika mu uvuni, mutha kuwotcha. Ndikofunikira kuti pakhale chakudya chama tsiku ndi tsiku osati "ndi diso", koma makamaka ndi kulemera, mbale zoyezera, matebulo apadera azakudya zochokera mu chakudya.

Zoletsa: Ndikwabwino kuiwala za shuga ndi maswiti aliwonse. Mutha kugwiritsa ntchito zotsekemera, zofala kwambiri masiku ano - xylitol ndi sorbitol. Zakudya zamchere ziyeneranso kukhala zochepa.

Zogulitsa zonse zimagawika m'magulu atatu kutengera zomwe zimapezeka m'matumbo.

Gulu 1 - zakudya zotsika mu chakudya, monga nyama, nsomba, mazira, bowa, kabichi, tomato, nkhaka, letesi, sipinachi.

Gulu lachiwiri - zopangidwa ndi carbohydrate pafupifupi 10%, monga beets, nyemba, mkaka, maapulo ndi zipatso zina.

Gulu lachitatu - zakudya zamafuta ambiri. Izi zimaphatikizapo confectionery, chimanga chambiri, mphesa, nthochi ndi zina.

Mukamalemba zakudya, ndikofunikira kuganizira osati chakudya chamthupi chokha, komanso kulemera kwanu. Kuonjezera thupi kumachulukitsa njira za metabolic, kotero kuchuluka kwa kulemera, kochepa komwe mungathe kudya osati chakudya, komanso mafuta amthupi kuti mupewe zovuta komanso kukula kwa matendawa. Ngati kulemera sikupitirira zomwe zimachitika, ndiye kuti zakudya za tsiku ndi tsiku zitha kukhala ndi mapuloteni abwinobwino komanso mafuta komanso michere yambiri.

- zopangidwa ndi mafuta ophikira ndi mafuta ophika,

- msuzi wamphamvu wa nyama, msuzi wamkaka wokhala ndi semolina, mpunga ndi Zakudyazi,

- nyama zonenepa ndi nsomba, nyama yofuka, soseji zambiri, zakudya zamzitini, makamaka mafuta, komanso nsomba zamchere ndi caviar,

- tchizi zamchere, zotsekemera zotsekemera, kirimu,

- mpunga, semolina, pasitala,

- ma pickles ndi masamba ophika, komanso msuzi wamafuta ndi onunkhira,

- zipatso zokoma, zatsopano ndi zouma, monga zoumba, nkhuyu, masiku,

- masamba otsekemera, mandimu pa shuga.

- mkate wa rye ndi chinangwa cha ufa wa giredi yachiwiri, osapitirira 300 g patsiku, osati wolemera komanso wopanda mafuta a ufa, malinga kuti mkatewo udyedwa osakwana 300 g patsiku,

- masamba msuzi, supu ya kabichi, borscht, msuzi wa beetroot, okroshka, nthawi zina mumathanso kuphika nyama yochepa mafuta, msuzi wa nsomba ndikuphatikiza ndi chimanga chambiri - barele, buckwheat, mapira, oatmeal, komanso mbatata. Ma borich a sorrel ndi mbale zozizira zimakhala zothandiza kwambiri,

- wopanda mafuta ophika kapena ophika mu uvuni ng'ombe, nyama yamphongo, kalulu, nkhuku, nkhuku, nthawi zina mumatha kudya chidutswa cha nkhumba kapena mwanawankhosa, soseji ya zakudya, lilime lophika, chiwindi chochepa,

- nsomba zopanda mafuta zophika kapena zophika mu uvuni, mwachitsanzo pikeperch, cod, nsomba, safironi, khofi, nsomba zam'chitini mu msuzi wake kapena msuzi wa phwetekere,

- mkaka ndi mkaka: kefir, tchizi chochepa kwambiri cha kanyumba ndi mbale kuchokera ku izo, monga casseroles, soufflé ndi lazplings zaulesi. Ndikofunikira kuti muchepetse kugwiritsa ntchito kirimu wowawasa, ndipo ndikofunikira kugwiritsa ntchito tchizi wopanda mchere komanso wonenepa, monga feta tchizi, Uglichsky, Russian, Yaroslavsky,

- mazira, makamaka owiritsa yofewa komanso osapitirira 1.5 patsiku, mutha kupanga ma omelet kuchokera kumapuloteni, ndikuyesera kuchepetsa kugwiritsa ntchito yolks,

- zikani chimanga chochepa kwambiri kuti chisadutse chakudya chomwe tsiku lililonse chimadya,

- mutha kuwonjezera ghee wosaphika ndi mafuta amasamba ku mbale zakumaso, masaladi ndi masuzi, kuti kuchuluka kwa mafuta tsiku lonse kusapitirire 40 g,

- mukamayambitsa masamba muzakudya, ndikofunikira kuonetsetsa kuti zakudya zomwe zimapezeka m'matumbo sizipitirira zomwe zimachitika tsiku ndi tsiku, makamaka mukamadya mbale zamatumbo ndi karoti, masamba omwe ali ndi chakudya chochepa kwambiri: kabichi, zukini, dzungu, saladi, nkhaka , tomato, biringanya, sipinachi. Masamba ena amayenera kudyedwa osaphika, pomwe ena amawiritsa, kuwotcha, kuwotchera mu uvuni,

- Otsatira amaphatikiza ma vinaigrette, masaladi a masamba ndi caviar, mchere wowiritsa ndi mafuta ochepa, nsomba zofunikira kwambiri, nsomba zam'madzi komanso mafuta ochepa a ng'ombe komanso tchizi wopanda mafuta.

- zipatso zatsopano ndi zipatso, zotsekemera komanso zowawasa,

- msuzi wa mbale ukhoza kupangidwa kuchokera ku nyama yopendekera, nsomba, msuzi wa bowa, msuzi wa masamba, tomato, mutha kuwonjezera mpiru, tsabola, horseradish, koma zochepa kwambiri, komanso ma cloves, marjoram, parsley ndi katsabola,

- zakumwa: tiyi, khofi ndi mkaka, timadziti tamasamba, zakumwa zochokera wowawasa zipatso ndi zipatso, msuzi wa rosehip.

Mukamawerengera zomwe zimapezeka m'zakudya, ndikofunikira kuti muchepe kuchokera pazakudya zaiwisi

Zakudya zopatsa thanzi za matenda a shuga a 2 - zakudya za tsiku ndi tsiku

Mikate ndi ufa. Rye, chinangwa, tirigu, tirigu kuchokera ku ufa wa mkate wachiwiri, pafupifupi 200 g patsiku. Ndizotheka mafuta osagwiritsidwa ntchito popanga ufa pochepetsa mkate.

Osapatula: zinthu kuchokera kuphala la batala ndi puff.

Supu Msuzi wochokera kumasamba osiyanasiyana, msuzi wa kabichi, borsch, beetroot, nyama ndi masamba okroshka, nyama yofooka yotsika, nsomba ndi msuzi wa bowa ndi masamba, zololedwa, mbatata, masamba.

Kupatula: msuzi wamphamvu, wamafuta, msuzi wamkaka ndi semolina, mpunga, Zakudyazi.

Nyama, nkhuku. Analoleza nyama yotsamira, yamphongo, kalulu, nkhuku, zophika ndi mphodza zodulidwa, zodulidwa ndi chidutswa.

Kutulutsa: nyama zonona, bakha, tsekwe, kusuta nyama, soseji zambiri, zakudya zamzitini.

Nsomba. Mitundu yamafuta ochepa mu yophika, yophika, nthawi zina yokazinga. Zaamphaka nsomba mu madzi ake.

Kupatula: Mitundu yamafuta ndi nsomba zamitundu mitundu, zamchere, zosuta, mafuta amzitini, caviar.

Zinthu zamkaka. Zakumwa zamkaka ndi mkaka wowawasa, tchizi wopanda mafuta komanso mafuta osafunikira m'nyumba. Kirimu wowawasa - yocheperako, yopanda mafuta, tchizi chamafuta ochepa.

Kutulutsa: tchizi zamchere, tchizi chokoma cha curd, kirimu.

Mazira. Kufikira zidutswa za 1-1.5 mpaka 1-2 pa sabata, Mapuloteni, ma puloteni omeli. Yolks - ochepa.

Mbale. Zopopera - - chakudya, barele, mapira, barele wa pearl, oatmeal, ndi chimanga cha nyemba ndizochepa pazomwe zimachitika.

Kupatula kapena kufinya malire: mpunga, semolina ndi pasitala.

Zamasamba. Mbatata ndizochepa malinga ndi chakudya chambiri. Zakudya zopatsa thanzi zimathandizidwanso mu kaloti, beets, nandolo zobiriwira. Masamba omwe amakhala ndi chakudya chochepera 5% amathandizira - (kabichi, zukini, dzungu, letesi, nkhaka, tomato, biringanya). Zamasamba zimatha kudyedwa yaiwisi, yophika, yophika, yopatsidwa chakudya, yocheperako - yokazinga.

Kupatula: masamba mchere ndi mchere.

Zakudya zazing'ono Vinaigrette, saladi ochokera kumasamba atsopano, masamba a masamba, squash, mchere wam'madzi, nyama ndi nsomba, michere yam'nyanja, mafuta ochepa amphaka, tchizi wopanda mafuta.

Chakudya chokoma. Mutha kudya zipatso zatsopano ndi zipatso zotsekemera komanso zowawasa mtundu uliwonse. Jelly, sambuca, mousse, zipatso zopatsa mphamvu, maswiti pa xylitol, sorbite kapena Saccharin.

Kutulutsa: mphesa, nkhuyu, zoumba, nthochi, masiku, shuga, kupanikizana, maswiti, ayisikilimu.

Msuzi ndi zokometsera. Mafuta otsika pam nyama yofooka, nsomba ndi msuzi wa bowa, msuzi wamasamba. Pepper, horseradish, mpiru - pang'ono.

Kutulutsa: mafuta onunkhira, onunkhira komanso amchere.

Zakumwa. Tiyi, khofi ndi mkaka, timadziti kuchokera masamba, zipatso zokoma pang'ono ndi zipatso, msuzi wa maluwa akuthengo.

Kutulutsa: Mphesa ndi zipatso zina zokhala ndi shuga, mandimu a shuga.

Mafuta. Batala wopanda mafuta amaloledwa (osapitirira nthawi 1 pa sabata), mafuta a masamba - m'mbale.

Ubwino wa nsomba munyama

Zomwe makolo amakono akhala akuyerekeza kwazaka zambiri zatsimikiziridwa mwasayansi osati kale kwambiri: Nyama ya nsomba ndiyopadera mu mawonekedwe ake omwe ndi opindulitsa paumoyo wa anthu ndipo sangasinthidwe ndi china chilichonse. Izi zimathandizidwa ndi gulu la zinthu komanso zinthu zomwe zimapanga fillet ya nsomba: mapuloteni otaya kugaya, zinthu zomwe zimatsata, mavitamini komanso mafuta achilendo acids monga omega-3 ndi omega-6. Pankhaniyi, ndikofunikira kupanga chisankho m'malo mwa okhala m'madzi, chifukwa madzi abwino ndi otsika kwambiri kwa iwo malinga ndi kuchuluka ndi zinthu zosiyanasiyana zofunika kwa anthu.

Kuphatikiza pa mafuta acids, nsomba zam'madzi ndi nsomba zam'madzi zimakhala ndi iodini, bromine ndi phosphorous, zomwe sizingatheke kupezeka kuchokera ku nyama zamtundu wina uliwonse zochuluka. Zina zothandiza ndi monga:

• potaziyamu
• magnesium
• sodium
• fluorine
• chitsulo
• zinc
• cobalt
• mavitamini PP, H, C ndi gulu B,
• mafuta sungunuka mavitamini A ndi D.

Zimatsimikiziridwa kuti kudya pafupipafupi kwa fillet ya nsomba kumapangitsa kuti ubongo uziyenda bwino, kumachepetsa magazi m'thupi, kumachepetsa chiopsezo chokhala ndi atherosulinosis, kumawonjezera mamvekedwe ndipo kumakhala ndi phindu lambiri pa endocrine system chifukwa cha ayodini. Izi ndizofunikira maka ndikalemba mtundu wachiwiri wa matenda ashuga - matenda a endocrine.

Kodi ndingadye zamtundu wanji ndi shuga?

Chinsinsi chakuphatikizidwa koyenera kwa zinthu zam'madzi muzakudya ndikumvetsetsa kuti si onse omwe ali othandiza kwa odwala matenda ashuga, ndipo ena angawonedwe ngati owopsa. Izi sizoyenera chifukwa cha mtundu wina uliwonse wa nsomba, koma makamaka ndi mafuta ake: nsomba zokhala ndi matenda a shuga 2 zimayesedwa ndi kuchuluka kwake, potengera zofunika za zakudya za anthu odwala matenda ashuga. Gulu lagawoli lagawa mitundu yonse m'magulu atatu:

• mafuta - oposa 8% mafuta,
• Mafuta ochulukirapo - kuyambira 4 mpaka 8% mafuta,
• owonda - mpaka 4% mafuta.

Owerenga mabakera anena zowona zonse zokhudza matenda ashuga! Matenda a shuga amapita pakatha masiku 10 ngati mumamwa m'mawa. »Werengani zambiri >>>

Kuchokera pamenepa titha kunena kuti: nsomba zokhala ndi matenda ashuga ziyenera kukhala zonenepa pang'ono makamaka makamaka zoyambira m'madzi. Woimira wamkulu kwambiri m'gululi ndi cod, yemwe amasiyanitsidwa ndi zizindikiro zowoneka bwino monga 0,4% mafuta ndi mapuloteni mpaka 20%. Cod yodwala matenda ashuga ndiye chisankho chabwino kwambiri, ndipo magalamu 200 amaloledwa tsiku lililonse. fayilo wake. M'malo mwake, ikhoza kusintha chakudya chokwanira ngati mukuwonjezera, mwachitsanzo, masamba ena atsopano.

Pafupifupi zizindikiro zomwezo zimadziwika pollock, ndipo ambiri amakhulupirira kuti imakhala ndi kakomedwe kakang'ono kwambiri kuposa khodi. Mitundu ya nsomba zamchere zokhala ndi mafuta ochepa imaphatikizaponso pollock, whiting whibron, cod saffron, hake, flounder ndi halibut, koma ziyenera kukumbukiridwa kuti zimabweretsa phindu lalikulu mthupi, kukhala watsopano, osati chisanu. Za nsomba za mumtsinje ndi nyanja zokhala ndi nyama yopendekera, mitundu yotsatirayi imakhala yoyenera kudya zakudya zokhala ndi matenda ashuga:

Kuphatikiza apo, zitha kudziwika kuti pakati pa zakudya zina zam'madzi, shuga imatha kudyedwa ndi olembetsa kapena oyimira banja la crustacean.

Ndi nsomba iti yomwe ndibwino kukana?

Popeza nsomba zokhala ndi matenda ashuga zimayenera kukhala ndi zopatsa mphamvu zochepa komanso mafuta, zimadziwika kuti ndi mitundu yamafuta yomwe siyiyenera kuphatikizidwa kuchokera pachakudya choyamba. Tikuyankhula zamtundu wa nsomba monga catfish, hering, sury, sprat, eel, mackerel ndi zina zambiri zosatheka za stellgeon. Nyama yawo imakhala ndi 250 kcal pa 100 g. mankhwala. Chosangalatsa ndichakuti ndi mitundu yamafuta yomwe imakhala ndi zambiri, poyerekeza ndi ena, ma acids othandiza - linoleic ndi archidonic (omega-3 ndi omega-6). Ndikosavuta kuwerengera kufunika kwa mfundo iyi kwa munthu wodwala, chifukwa chake, chisankho chomaliza chokhudza kudya ndi kuchuluka kwa anthu odwala matenda ashuga ayenera kukhala a dokotala.

Iyenera kulembedwa ndi nsomba zamitundu mitundu, zomwe, ngakhale zimaloledwa kuphatikizidwa m'zakudya, ziyenera kukhalapobe zazing'ono. Tikulankhula za nsomba za pinki, nsomba zam'nyanja, zikwanje, hering'i, nsomba za mchere ndi nsomba zam'nyanja.

Ponena za malingaliro omwe akukhudzidwa ndi nyama ya nsomba, chinthu choyamba kukumbukira ndi choletsa zakudya zokhazika shuga, zomwe zimagwiranso ntchito kwa nsomba zam'madzi.

Kanemayo amayenera kuwiritsa kapena kuwotcha, ndipo njira zina zonse zimawonedwa ngati zosavomerezeka, zomwe zimayankha mwachangu funso lodziwika ngati nkotheka kudya nsomba zamchere ndi shuga.

Nsomba zoswedwa, zophika, zophika kapena zamchere ziyenera kusiyidwa kwathunthu kuchokera menyu, chifukwa pamenepa tanthauzo lonse la matenda ashuga limatayika.

Pomaliza, zinthu zosafunikira kwambiri zoyambira motere ziyenera kutchulidwa, choyambirira, nsomba yophika nsomba, monga chinthu chamafuta kwambiri, komanso nsomba zam'chitini, zomwe kuwonjezera pa kuchuluka kwambiri kwamafuta nthawi zambiri zimakhala ndizosungirako zowononga, zonunkhira ndi zina zowonjezera.

1. Salmon wa munthu wodwala matenda ashuga ndi ndimu ndi katsabola

Salmon nthawi zambiri amatchedwa mtsogoleri pakati pa nsomba zam'madzi zomwe zili mu omega-3 mafuta acids. Mafuta oterewa amawerengedwa kuti ndi opindulitsa pa thupi la mtundu wa 2 matenda a shuga, makamaka:

• kuti mtima uzigwira ntchito bwino komanso kupewa matenda a mtima,
• khungu limakhala labwino kwambiri.
• Mutu umagwira ntchito bwino,
• kotero kuti munthuyo akumva bwino.

Malinga ndi Rico, pali njira zingapo zophikira nsomba, kusunga momwe zimapindulira ndi shuga:

• lekani nsomba ipite
• nsomba ya mchere pa moto wotseguka,
• kuphika nsomba mu uvuni pa kutentha kwa madigiri 170-200.

"Inenso ndimakonda kuphika nsomba za mchere pansi pa chivundikiro pa moto wochepa, ngati nkhukuyo siinali yakuda kwambiri. Kapenanso mutha kuphika paphaka: chakudya ichi chimakoma kwambiri," akutero katswiriyo.

Salmon ndi nsomba zowoneka bwino mokhazikika, motero nkosavuta kuyiyika pa grill. Rico kenaka akufuna kuwaza ndi katsabola wake, zomwe zimayenda bwino ndi nsomba kulawa. Muthanso kuwonjezera chakudya ndi kagawo ka mandimu atsopano.

2. Tilapia ndi vinyo monga gwero la mapuloteni

Tilapia ndi nsomba yamafuta ochepa, yokhala ndi mapuloteni ambiri, yofunikanso mtundu wa 2 shuga mellitus. Mutha kupeza tilapia mosavuta m'sitolo:

• zatsopano
• mu mawonekedwe achisanu (fillet).

Ubwino wa tilapia ndikuti ndikosavuta kukonzekera, ngakhale kwa odwala omwe apezeka ndi matenda a shuga. Rico anati: "Ndimakonda kupangira tilapia mu skillet. Tilapia fillet ndi yopyapyala. Chifukwa chake, nsomba zotere zimatha kuphika mosavuta komanso mwachangu. Yesetsani kuti musadzazindikire pachitofu. Chifukwa pamenepa, zidutswa za fillet zimatha.

Njira yokonzekera tilapia mu mtundu 2 wa shuga, yomwe imabweretsa zabwino zokhazokha, ilinso ndi malingaliro otsatirawa:

• gwiritsani ntchito poto wokazinga wopangidwa ndi zinthu zapamwamba kwambiri ndi utoto wopanda ndodo,
• gwiritsani ntchito ufa wochepa wokha
• onjezerani vinyo wina woyera ku mbale ya tilapia.

Kupopera mafuta ndodo ndi chida chabwino kwambiri chokazinga, kumathandizira kuti filimu ya mafuta yoponda kwambiri ikhale poto kapena mbale zina, zomwe zimalepheretsa kuwotcha kwa zinthu.

Malinga ndi Rico, kwa anthu omwe ali ndi matenda ashuga, ndibwino "kutumiza filimbi yophika ndi mbale yofunika," mwachitsanzo:

• ndi masamba ophika
• ndi masamba okazinga
• ndi mpunga wa bulauni
• chokhala ndi ufa wokwanira tirigu wathunthu,
• Ndi zipatso za mango zatsopano,
• ndi msuzi wa salsa (wokhala ndi nyemba zakuda ndi nyemba).

Salsa - Msuzi waku Mexico. Nthawi zambiri, salsa imapangidwa kuchokera ku tomato yophika yophika ndi:

3. Cod pa grill ndi marinade

Monga tilapia, nsomba zamkati ndi nsomba zoyera zomwe zimathandiza kwambiri anthu odwala matenda ashuga a 2. Zowona, mu mawonekedwe a fillet, zidutswa za cod zimakhala zowonda mosasintha. Nsomba zotere zitha kuthandizidwa kwambiri:

• kudya
• kuphika zokometsera.

Ndikofunika kuti muzisamala nthawi yophika nsomba za cod, akutero Rico. "Wocheperako filimu ya nsomba yotere, imaphika mwachangu," akutero. Katswiriyo analangiza kuti: “Nthawi zambiri, ngati zidutswa za filletizo zimakhala zokulirapo, mutha kuzitembenuza ndikazisenda.

Yesani kukoka nsomba zamankhwala musanaphike kuti zimve fungo la zonunkhira.Koma yesetsani kupewa kugwiritsa ntchito kwambiri mchere ndi shuga m'njira yopanga marinade athanzi.

4. Trout ndi madzi a zipatso

Zingakhale zabwino ngati mupeza komwe mungagule trout kapena Australia perch ngati mukuchiza matenda a shuga a 2. "Utawaleza wam'madzi umakhala ndi mafuta ambiri a omega-3 acids," adatero Rico.

Yesani njira zotsatirazi zophika za trout ngati muli ndi matenda ashuga:

Ndikwabwino kusankha zokometsera za nsomba popanda mchere kapena kuwathira mchere pang'ono.

Ntchito ya odwala omwe ali ndi mtundu wachiwiri wa matenda ashuga, omwe akungophunzira kuphika mbale za nsomba, sikuti iwonjezere. Izi ndizofunikira kwambiri chifukwa bungwe la American Heart Association likuumiriza kuti kumadya mchere wa 2,300 mg patsiku ndikokwanira. Ngati muli ndi matenda oopsa, muchepetseni mchere wambiri mpaka 1,500 mg.

Mtundu uliwonse wa nsomba umakhala ndi mitundu yake. Chifukwa chake, ndikofunikira kuti musunge kukoma uku ndikupewa mchere wambiri wokhala ndi matenda amtundu wa 2 shuga. M'malo mwake, ndibwino kukometsa nsomba ndi zitsamba.

5. Zakudya zing'onozing'ono za shuga

Popeza shrimp imakhala ndi cholesterol yambiri poyerekeza ndi mitundu ina ya nsomba zam'madzi, ndipo izi zimatha kuyambitsa cholesterol yowonjezereka m'thupi la munthu, odwala matenda a shuga nthawi zambiri amapewa chakudya. Koma ngati mungalole gawo limodzi laling'ono la shrimp kamodzi pa sabata kapena masabata awiri aliwonse, sizingasokoneze mtima ndipo zidzakwanira bwino mukudya kwanu a matenda ashuga, akutero Rico.

Izi ndizofunikira makamaka mukamadya zakudya zochepa zopatsa mphamvu. Ndipo 85 855 magalamu a shrimp, pafupifupi cholesterol yomweyo ngati dzira limodzi la nkhuku, "akuwonjezera.

6. Crustacean: zest patebulo

Anthu odwala matenda ashuga amayesedwa kuti atenge nyama yambiri momwe angathere kuchokera ku mabulosi am'madzi monga nkhanu ndi nkhanu (lobster). Komanso, crustaceans ndiwophika kuphika komanso wathanzi kwambiri.

Yesani kuponya tsamba la bay ngati zokometsera popanga msuzi wa nsomba zodziwika bwino. Ichi ndi chowonjezera chowonjezera cha mbale. Ndikofunika kuwonjezera mchere wochepa ku msuzi wa nsomba.

Musalole kuti matenda anuwo kukulepheretseni kuthekera kukhitchini! Tumikirani nkhanu ndi nkhanu zamatsenga zotere:

• kupita kuzakudya zoziziritsa kukhosi
• pasitala
• kumbale ampunga.

Ma Crustaceans amaperekanso kukoma kwapadera pa msuzi. Samalani, chifuwa kwa crustaceans nthawi zambiri chimachitika.

7. Zaamphaka tinsomba ndi nsomba

Zakudya zatsopano zam'nyanja zomwe zimapangidwira ndiwokoma ndizakudya zowonjezera zamtundu wa 2 shuga. Zowona, izi ndi zokwera mtengo masiku ano.

Tani zamatenda ndi nsomba ndi zinthu zomwe zimasungidwa kwanthawi yayitali m'nyumba mwanu, ngakhale ndi shuga. Ndipo angakutumikireni bwino malinga ndi kuthekera kwawo, kuphatikiza apo, ndiotsika mtengo.

"Sankhani nsomba zam'zitini popanda kuwonjezera mafuta, chifukwa chakudya chotere ndichopanda mafuta ndipo chili ndi zopatsa mphamvu zochepa, ndipo izi ndizofunikira kwa odwala matenda ashuga," akulangira Rico. Ngati musakaniza zakudya zamzitini zotere ndi yogurt yaying'ono kapena mpiru, mutha kupeza sangweji yokoma. Kapena mutha kuwonjezera nsomba zamzitini ngati kavalidwe ka saladi.

8. Sardine yokhala ndi mavitamini

Sardines yaamphaka ndi chakudya chopatsa thanzi ngati mukudwala matenda a shuga a 2. Ndiwotsika mtengo komanso onunkhira kwambiri.

Pali mitundu yosiyanasiyana ya sardines yogulitsa, kuphatikizapo:

• ndi mpiru
• ndi katsabola
• ndi tsabola wotentha.

Zakudya za Sardine ndizabwino kwambiri kwa odwala matenda ashuga komanso omwe akufuna kuti mafupa awo azikhala athanzi, makamaka ngati mutapeza chinthu choterocho ndi mchere pang'ono. Amanunkhira bwino kwambiri kotero kuti amatha kuwonjezedwa bwino ngati kukoma kwa zakudya zina, monga mphodza ndi sopo, akutero Rico. Ngati mukufuna kuyesa, yesani kusintha sardines mwatsopano.

Chiwerengero cha nsomba za matenda ashuga

Akatswiri ambiri amalimbikitsa kudya mbale za nsomba pafupifupi kawiri pa sabata. Zowona, malinga ndi zotsatira za maphunziro atsopano, ngati pali matenda a shuga, munthu sayenera kukonda kwambiri nsomba.

Zotsatira za kafukufuku wina zidasindikizidwa mu Seputembala 2009 mu American Journal of Clinical Nutrition. Mwa azimayi omwe ankakonda kudya mbale za nsomba, makamaka nsomba zamafuta, chiopsezo chokhala ndi matenda a shuga a 2 chinawonjezeka. Izi zinali zodziwika bwino makamaka pamene azimayi amadya zakudya zingapo pasabata, ndipo azimayi akamadya nsomba zoposa kamodzi patsiku.

Komabe, zotsatira za kafukufuku wina pazakudya zam'madzi mu zakudya za anthu omwe ali ndi matenda osokoneza bongo adasindikizidwa mu Seputembara 2011. Malinga ndi asayansi omwe adachita kafukufukuyu, kudya nsomba kumachepetsa chiopsezo cha matenda ashuga mwa amuna ndipo sizikhudza chiwopsezo chotenga matendawa mwa azimayi.

Sizikudziwika kuti zotsatira za kuyesa kotereku zingakhudze bwanji thanzi la anthu omwe adapezeka kuti ali ndi matenda ashuga. Mulingo woyenera - idyani nsomba kawiri pa sabata.

Lankhulani ndi endocrinologist wanu ngati magazi anu atuluka m'thupi lanu mutatha kudya nsomba.