Mtundu wachiwiri wa zakudya za ashuga: maphikidwe a shuga a shuga kwa odwala matenda ashuga

Popeza matenda ashuga ndi matenda ofala, masiku ano apanga maphikidwe a zakudya zosiyanasiyana zopanda shuga. Chakudya chotere cha anthu odwala matenda ashuga sichothandiza, chifukwa chimachepetsa kuchuluka kwa shuga m'magazi, komanso zimathandizira thupi.

Ngati dokotala wapeza nthendayo, chinthu choyamba kuchita ndikubwereza zakudya zanu ndikusinthira ku chithandizo chapadera chamankhwala. Zakudya za anthu odwala matenda ashuga amalimbikitsidwa makamaka kwa matenda ashuga a 2.

Chowonadi ndi chakuti zakudya zimathandizira kubwerera ku maselo osokoneza mphamvu ya insulin, motero thupi limapeza mwayi wosintha glucose kukhala mphamvu.

Zakudya zamagulu a odwala matenda ashuga a mtundu wachiwiri ndikukana chakudya chotsekemera komanso chopatsa thanzi, m'malo mwa shuga ndi zipatso ndi masamba, komanso kugwiritsa ntchito shuga. Chakudya chomwe chimagwira ndi matenda ashuga chimaphikidwa kokha ndi kuwiritsa kapena kuphika;

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.

• Kuti mukonze nyama yotsekera nyama, gwiritsani ntchito nyama yodukiza ya nkhuku mu 500 g ndi dzira limodzi.
• Nyamayo imadulidwa bwino ndikuyiyika mumtsuko, dzira loyera limawonjezedwamo. Ngati mukufuna, ikani mchere pang'ono ndi tsabola munyama kuti mulawe.
• Zotsatira zosakanikirazi zimasakanizidwa bwino, zimayikidwa mu mawonekedwe a cutlets pa pre-yophika ndi mafuta ophikira ophika.
• Mbaleyi imaphikidwa pamoto wotentha madigiri 200 mpaka kuphika kwathunthu. Makulidwe okonzeka ayenera kulasidwa bwino ndi mpeni kapena foloko.

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.

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

Maphikidwe a Zakudya Zamasamba

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.

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

Pazakudya zoziziritsa kukhosi kapena ngati mbale yophikira nyama, mutha kugwiritsa ntchito saladi wa kolifulawa ndi nandolo zobiriwira. Kuti mukonze mbale, muyenera 200 g ya kolifulawa, supuni ziwiri za mafuta amasamba, 150 g ya nandolo zobiriwira, tomato awiri, apulo imodzi yobiriwira, kotala ya kabichi ya Beijing, supuni imodzi ya mandimu.

• Cauliflower imaphikidwa ndikudula mbali zazing'ono, tomato wosankhidwa bwino ndi maapulo amawonjezerapo.
• Zosakaniza zonse zimasakanizika bwino, zimawonjezera kabichi yaku China, yokazidwa kudutsa, ndi nandolo zobiriwira.
• Musanayambe kugwiritsa ntchito saladi patebulo, mumadzola ndi mandimu ndikuwumirira kwa ola limodzi.

Kupitiliza Kudya

Mu matenda a shuga a mellitus 1 ndi mtundu 2, muyenera kusambitsa zakudya mosamala, pogwiritsa ntchito zinthu zovomerezeka zokha. Kavalidwe kovomerezeka kwa odwala matenda ashuga ndi msuzi wa msuzi wa horseradish.

Pokonza msuzi wowawasa, supuni ya wasabi imagwiritsidwa ntchito kuchuluka kwa supuni imodzi, anyezi wobiriwira wosaphika wobiriwira, theka la supuni ya mchere wam'nyanja, theka la supuni ya zonona wowoneka bwino, msuzi wawung'ono wa horseradish.

Masipuni awiri amadzi amawonjezeredwa ndi ufa wa wasabi ndikumenya osakaniza mpaka osakaniza wopanda mano. Muzu wa Horseradish umaphikidwa bwino ndikuwonjezera pa osakaniza a ufa, kirimu wowawasa umatsanuliridwa pamenepo.

Onjezani anyezi wobiriwira ku msuzi, onjezerani mchere kuti mulawe ndikusakaniza bwino.

Kugwiritsa ntchito wophika pang'onopang'ono

Njira yabwino yophikira chakudya chamagulu ndikugwiritsa ntchito kuphika pang'ono, popeza chida ichi chimatha kugwiritsa ntchito mitundu yosiyanasiyana yophika, kuphatikizapo kupatsa ndi kuphika.

Kabichi yokhazika ndi nyama yophika mwachangu kwambiri. Kuti muchite izi, gwiritsani ntchito foloko imodzi ya kabichi, 600 g ya nyama yopendekera, anyezi ndi kaloti, supuni imodzi ya phala la phwetekere, supuni ziwiri za mafuta.

Kabichi amadulidwa ndikuthira mu mulingo wa multicooker, womwe kale umadzazidwa ndi mafuta a azitona. Kenako, njira yophikira imasankhidwa ndipo mbaleyo imakonzedwa kwa mphindi 30.

Zitatha izi, anyezi ndi nyama zimadulidwa, kaloti amapaka pa grater wabwino. Zosakaniza zonse zimawonjezeredwa ku kabichi, ndipo mumphikidwe wophika, mbale amaphikira mphindi 30 zina. Mchere ndi tsabola kuti mulawe, phwetekere wa phwetekere amawonjezeredwa ndi mbale ndipo osakaniza amasakanikirana bwino. M'malo ochepera, kabichi imaphika ola limodzi, pambuyo pake mbaleyo yakonzeka kugwiritsidwa ntchito.

Chofunikirabe kwambiri ndi ndiwo zamasamba zamitundu yachiwiri ya anthu ashuga. Mndandanda wa glycemic wa mundawo ndiwotsika.

Malangizo pazakudya zoyenera

Kuti mupange bwino zakudya zatsiku ndi tsiku, muyenera kugwiritsa ntchito gome lapadera lomwe limalemba zonse zomwe zili ndi chidziwitso cha index ya glycemic. Muyenera kusankha zosakaniza zomwe mbale zomwe glycemic index ndizochepa.

Masamba amakhala ndi chisonyezo chotsika kwambiri cha glycemic, ndipo amathandizanso kuchepetsa kuchuluka kwa shuga pazakudya zina zomwe zimadyedwa nthawi yomweyo ndi masamba. Pankhaniyi, ngati mukufuna kuchepetsa index ya glycemic, chakudya chachikulu nthawi zonse chimaphatikizidwa ndi zakudya zomwe zimakhala ndi fiber.

Mlingo wa glucose ungadalire osati pazomwe mukugulitsa, komanso njira yophikira. Chifukwa chake, mukamaphika zakudya zokhala ndi wowuma kwambiri - pasitala, mbewu monga chimanga, mbatata ndi zina zotero, index ya glycemic imachulukanso.

1. Usiku wonse, muyenera kudya m'njira yoti chisonyezo cha glycemic chikutsikira madzulo. Izi ndichifukwa choti pakugona thupi thupi silimagwiritsa ntchito mphamvu, ndiye kuti zotsalira za glucose zimayambitsa kutsimikizika kwa shuga mu zigawo zamafuta.
2. Zakudya zamapuloteni zimagwiritsidwa ntchito kuti muchepetse kuyamwa kwa glucose. Nawonso, kuti mapuloteni azitha kugwira bwino ntchito, muyenera kuwonjezera zakudya zopatsa mphamvu. Ndi lingaliro lofananalo liyenera kuganiziridwa mukamakoka zakudya.
3. Mu zakudya zosankhidwa, mndandanda wa glycemic ndiwokwera kwambiri. Izi zitha kufotokozedwa ndikuti chimbudzi chimakonza chimbudzi ndipo glucose amalowetsedwa mwachangu. Komabe, izi sizitanthauza kuti simuyenera kutafuna chakudya. Choyamba, ndikofunikira kulingalira kuti, mwachitsanzo, nyama yokhala ndi minofu yotsika imakhala yolemera kwambiri kuposa zidutswa wamba za nyama.
4. Mutha kutsitsanso cholembera cha glycemic cha mbale powonjezera mafuta ochepa. Mafuta a mpiru ndi othandiza makamaka kwa matenda ashuga a 2. Monga mukudziwa, mafuta amathandiza kuti muchepetse chimbudzi ndikuwonjezera kuyamwa kwa shuga m'matumbo.

Kuti muchulukitse kwambiri phindu la mankhwala othandizira odwala matenda ashuga, muyenera kudya pafupipafupi, koma m'malo ochepa. Ndikwabwino kudya kasanu kapena kasanu ndi kamodzi patsiku lililonse kwa maola atatu kapena anayi. Chakudya chomaliza sichisowa kuposa maola awiri asanagone.

Komanso, odwala matenda ashuga ayenera kutaya mbale monga mafuta ndi msuzi wamphamvu, zopangidwa kuchokera ku mafuta ophika ndi mafuta ophika, nyama yophika mafuta, masoseji, nyama zosuta, nyama yophika, zonona, tchizi chamchere , semolina, mchere, wokometsera komanso msuzi wamafuta. Kuphatikiza simungathe kudya kupanikizana, maswiti, ayisikilimu, nthochi, nkhuyu, mphesa, madeti, misuzi yogula, mandimu.

Zomwe ndizabwino kwa anthu odwala matenda ashuga adzauza Elena Malysheva ndi akatswiri kuchokera pa kanema munkhaniyi.