Maphikidwe a shuga a shuga A shuga Aakulu

Kuchokera m'bukhuli mudzalandira zonse zofunikira za munthu wodwala matenda ashuga: matenda ashuga ndi mfundo zazikulu ziti zamankhwala ake, zovuta za matenda ashuga komanso kupewa kwake, zonse pankhani yokhudza kudya komanso masiku akusala kudya. Koma chinthu chofunikira kwambiri ndikuphika chakudya chotsekemera komanso chopatsa thanzi, chifukwa lamulo lalikulu la odwala matenda ashuga ndi: "Idyani kuti mukhale ndi moyo, musadye chakudya!" Bukuli ndilofunikira komanso lothandiza kwa aliyense amene ali ndi matenda ashuga, komanso kwa omwe mabanja ndi abwenzi kudziwa matendawa.

Zamkatimu

• Kuyamba
• Matenda a shuga
• Zizindikiro za matenda a shuga
• Mfundo zoyambirira za chithandizo cha matenda ashuga
• Pang'ono pang'ono za mowa
• Zakudya za shuga

Chigawo choyambirira cha bukulo Maphikidwe zana a shuga. Chokoma, chathanzi, chodalirika, kuchiritsa (Irina Vecherskaya, 2013) choperekedwa ndi bwenzi lathu lamabuku - kampani ya malita.

Zakudya za shuga

Matenda a shuga ndi matenda a metabolic. Ndipo popeza matenda ashuga amakhudzana mwachindunji ndi momwe thupi limagwirira chakudya, ndikofunikira kwambiri kudziwa chiyani ndi liti ayenera kudya.

Zakudya zomanga thupi kuchokera ku chakudya mukakonzedwa zimasandulika kukhala glucose, zomwe zimazungulira m'magazi. Pakakhala insulin yokwanira m'thupi la wodwala yemwe ali ndi matenda ashuga, maselo amthupi sangathe kugwiritsa ntchito glucose kuti apange mphamvu. Zimakhazikika m'magazi ndipo shuga m'magazi amakhala okwera mosavomerezeka. Ndiye chifukwa chake kukonzekera zakudya ndizofunikira, ndichifukwa chake kumwa zakudya zoyenera kumathandiza wodwala yemwe ali ndi matenda ashuga.

Kwa odwala matenda ashuga, kudya ndi kudya ndizofunikira.

Kumbukirani! Chifukwa chakudya chosachedwa kapena chachedwa, kuchuluka kwa glucose m'magazi kumatha kutsika kwambiri ndikumayambitsa hypoglycemia - mkhalidwe wowopsa!

Kufunika kwatsiku ndi tsiku kwamunthu kwa michere kumasiyana malinga ndi kulemera kwa thupi komanso kuchuluka kwa ntchito ndipo ndi:

1. Mapuloteni - 80-120 magalamu kapena pafupifupi 1-1,5 magalamu pa kilogalamu imodzi ya kulemera kwa thupi (koma osatsika kuposa 0,75 gramu pa kilogalamu imodzi yakulemera kwa thupi).

2. Mafuta - 30 mpaka 80-100 magalamu.

3. Zakudya zopatsa mphamvu - pafupifupi 300-400 magalamu. Mwachilengedwe, kulemera kwa zinthu zokhala ndi zinthuzi ndizokwera kwambiri, kotero kuti 100 g ya mapuloteni amalowa m'thupi, ndikofunikira kudya 0,5 kg ya ng'ombe kapena 0,55 kg ya tchizi chosakhala mafuta.

Zakudya za munthu wodwala matenda ashuga zimayenera kukhala zopatsa mphamvu komanso zokwanira.

Kutengera mtundu wa zomwe achitepo, wamkulu ayenera kudya zotsatirazi zama kilogalamu patsiku:

- anthu otanganidwa ndi ntchito yayikulu - 2000-27-2700 kcal,

- anthu omwe amagwira ntchito wamba - 1900-2100 kcal,

- pa ntchito yosagwirizana ndi zolimbitsa thupi - 1600-1800 kcal,

- anthu omwe ali ndi matenda ashuga - 1200 kcal (zakudya zochepa zopatsa mphamvu).

Ndikulimbikitsidwa kuti musinthe mapuloteni amanyama ndi masamba - ndiye kuti, mphodza, soya ndi bowa. Mapulogalamu azinyama ochulukirapo sathandiza kwambiri, makamaka pambuyo pa zaka 40-50.

Ndikulimbikitsidwa kudya mchere wochepa, popeza zochulukirapo zimayikidwa m'malumikizidwe, ndipo zimathandizanso kukulitsa matenda oopsa.

Chakudya chimaphikidwa bwino mwanjira yoti shuga kuchokera kwa iwo amamwe.

Chakudya chizikhala chotentha m'malo mwaotentha, chakumwa m'malo mozizira kuposa kutentha, kusinthasintha kwa chakudya kumafunikiranso - kuyenera kukhala kozizira, koterera, koterera.

Sitikulimbikitsidwa kudya zakudya zosaphika kapena zosenda bwino monga mbatata yosenda kapena semolina.

Ndikofunika kuganizira zotsatirazi: kuchuluka kwamafuta m'zakudya, shuga wosachedwa kumatenga kuchokera kwa iwo.

Zakudya zopatsa thanzi kwa odwala omwe ali ndi matenda amtundu wa I

Zakudya izi zimakhala ndi mawonekedwe ake. Chifukwa cha odwala matenda ashuga, inshuwaransi zonse zimagawika m'magulu atatu:

- Gulu loyamba - zopangidwa zomwe zingadyedwe, koma onetsetsani kuti zakuwerengera m'magawo a mkate (XE) ndikuwongolera kuchuluka kwa zomwe zadyedwa,

- gulu lachiwiri - zinthu zomwe zitha kudyedwa ndi zoletsa zilizonse kapena zosawerengeka mu XE,

- gulu lachitatu - zinthu zomwe sizigwiritsidwa ntchito pachakudya. Zitha kugwiritsidwa ntchito pokhapokha kugwetsa hypoglycemia.

Zakudya “Zokoma”. Izi ndi monga: shuga wowona, shuga ndi zipatso za fructose, zipatso ndi zakumwa za shuga, zoteteza, zakumwa za zipatso, makeke, makeke, makempi, ma muffini, ma piya, yogati, tchizi zotsekemera, ma ayisikilimu ndi maswiti amitundu yonse.

Zakudya zina zotsekemera zimakhala ndi mafuta - ndi zonona, tchizi ndi chokoleti. Zakudya zina zotsekemera ndi makeke (makeke ndi makeke). Enanso amakonzedwa kuchokera ku zipatso (zoteteza, ma compotes, misuzi, zakumwa zozizilitsa kukhosi). Chachinayi - zipatso kapena zipatso mwanjira zawo zachilengedwe (mwachitsanzo, mphesa). Zogulitsa zonsezi zimakhala ndi chinthu chimodzi chofanana - shuga wowonjezereka mwa mawonekedwe a glucose ndi sucrose, ndiye kuti, amakhala ndi zopatsa mphamvu zotere zomwe zimatengedwa ndi thupi mwachangu kwambiri.

Zakudya zamafuta osavuta zomwe zimamwetsedwa mwachangu ndikulowetsa magazi mkati mwa mphindi 3-5, ndipo mayamwidwe amayamba kale mumkamwa wamkamwa. Zakudya zamagalimoto zovuta, monga tafotokozera pamwambapa, ziyenera kuyamba kulowa m'mimba ndikusandulika zosavuta pansi pa madzi a m'mimba, chifukwa chake zimamwa kwambiri pang'onopang'ono komanso kuthamanga kosiyanasiyana kwa mitundu yosiyanasiyana ya zakudya.

Zakudya zosavuta za caloriki sizikulimbikitsidwa kwa odwala matenda ashuga. Kuchepetsa kumeneku kumalumikizidwa ndikuti ali ndi "shuga", omwe amakulitsa msanga m'magazi. Kuletsa kumeneku kumagwiranso ntchito kwa odwala omwe ali ndi matenda amtundu woyamba komanso wachiwiri, kupatula pokhapokha: mtundu uliwonse wa matenda ashuga, kuti mutuluke ku hypoglycemia, muyenera kudya zinthu zomwe zili ndi shuga omwe amapezeka kale.

Zotsatirazi zimagwiritsidwa ntchito motere: - glucose - mwanjira ya mapiritsi kapena yankho, - mphesa, msuzi wa mphesa, zoumba, - shuga - msuzi, shuga wotsekemera, - caramel, - tiyi wokoma, mandimu, Pepsi, fanta, kvass, - zipatso zamadzimadzi ( choyambirira - madzi a apulo), - uchi - uli ndi shuga komanso fructose. Keke, makeke, mabisiketi okoma, chokoleti, ayisikilimu ali ndi "shuga wachangu", omwe amayamba kuchita pang'onopang'ono: pambuyo pa mphindi 10-15. Kutalika kwambiri kwa hypoglycemia. Amakhala ndi mafuta ambiri pazomwe amapanga, zomwe zimachepetsa kuyamwa kwa chakudya. Chifukwa chake, ngati zizindikiro za hypoglycemia zimatchulidwa kwambiri, ndikofunikira kugwiritsa ntchito shuga ndi shuga, matalala a vinyo, uchi, timadziti, kvass. Ngati zizindikiro za hypoglycemia ndizofooka, ndiye kuti mutha kudya keke, koma bwino - magawo asanu a shuga (kuti mutsimikizire) ndi chidutswa chimodzi cha mkate kapena atatu - ma cookie. Ma cookie sakhala onenepa ngati keke kapena keke ya zonona, ndipo zotsatira zake zimawonekera kwambiri.

Ayisikilimu. Choyamba, simudzasowa kuchotsa chiwopsezo cha hypoglycemia ndi ayisikilimu, ndipo chachiwiri, musasinthe gawo la ayisikilimu ndi zokhazikika kapena musanakhwime musanagone - mutha kupeza hypoglycemia yomweyo mu ola limodzi. Zowonadi ndi zakuti ngakhale ayisikilimu amatulutsa bwino sucrose, imakhala yochuluka kwambiri ndipo imazizira kwambiri, ndipo zochitika ziwiri izi zimachepetsa kuyamwa kwa shuga. Zotsatira zake, ayisikilimu ndi imodzi mwazopangidwa ndi "shuga wosakwiya", zimatha kudyedwa mu 50-70 magalamu masana kapena mchere. Ice cream iyenera kusinthidwa kukhala magawo a mkate pamlingo wa 65 g = 1 XE.

Sikoyenera kuphatikiza ayisikilimu ndi chakudya chotentha kapena chakumwa chotentha, chifukwa "mawonekedwe ake ozizira" adzafooketsedwa.

Mkate Chifukwa chiyani odwala matenda ashuga amafunikira zakuda buledi? Chifukwa, ngakhale chidutswa choyera ndi chofanana ndi gawo limodzi la mkate, sichikhala chopanda mphamvu komanso chosakanikirana - chifukwa chake, mayamwidwe amthupi ophatikizidwa ndi mikate yoyera ayamba mphindi khumi ndi zisanu, ndipo shuga yamagazi imakwera kwambiri. Ngati pali mkate wopanda bulauni, ndiye kuti shuga amayamba kukwera pambuyo pa mphindi 20-30, ndipo kuwonjezeraku kumakhala kosalala, chifukwa buledi wa bulauni amakonzedwa motalika m'mimba ndi m'matumbo - pafupifupi maola 2-3. Chifukwa chake, mkate wopanda bulawuni ndimtengo "wosakwiya msanga".

Mafuta ndi mbewu za phala. Mbewu zonse ndi chimanga chophika kuchokera kwa iwo - buckwheat, mpunga, semolina, mapira, oatmeal - zimakhala ndi chakudya chofanana: supuni ziwiri za phala ndizofanana ndi 1 XE.

Komabe, chimanga chochokera ku mabwwheat, mapira ndi oatmeal chimafanana ndi chakudya chokhala ndi bulauni, ndiye kuti zimakonzedwa m'mimba ndi matumbo kwa maola pafupifupi awiri. Chifukwa chake, ilinso ndi "shuga pang'onopang'ono".

Semolina si yofunikira kwambiri, chifukwa imagwidwa mwachangu. Kusasinthika kwake ndikofanana ndi mbewa yoyera, palibenso fiber, ndipo chifukwa, kuyamwa kumathamanga kwambiri - "shuga msanga".

Pasitala ndi pasitala, omwe amakonzedwa kuchokera ku ufa wosalala, amatha kudya powerengera m'magawo a mkate (XE).

Pogwiritsa ntchito mankhwala a ufa, ndikofunikira kutsatira malamulo ena:

- osadya pasitala, ndipo kwa iwo - msuzi wa mbatata ofunda,

- ngati mumadya nyama ya pasitala, manyowa, zikondamoyo, mbatata, ndiye kuti "idyani" ndi kabichi kapena saladi wa karoti - ali ndi CHIKWANGWANI kwambiri, chomwe chingachedwetse kuyamwa kwa chakudya,

- ngati mudadya mbatata - ndiye osadya mkate, masiku ndi zoumba muzakudya izi, "ziwalani" ndi nkhaka kapena zipatso za sauerkraut.

Chigoba cha dumplings chilinso chophimba, koma zopanga zopanga tokha ndizosangalatsa kuposa pasitala, ndipo pali zosankha: ngati mukufuna kudya dumplings, ndiye kuti kuphika nokha ndi kudya, Popeza kuti dumplings zing'onozing'ono ndi mkate umodzi (XE).

Zoterezi ndizofanana ndi kuphika kwakunyumba. Ma pie ndi ma pancake omwe amapangidwa ndizomwe amakonda "kuzigula": poyamba, simungathe kuyika shuga mu mtanda, koma gwiritsani ntchito sweetener, ndipo chachiwiri, gwiritsani ntchito ufa wa rye kapena osakaniza a rye ndi tirigu. Msuzi wopanda yisiti malinga ndi kulemera ndi wofanana ndi bulauni mkate: 25 g ya mtanda ndi wofanana 1 XE.

Ndikofunika kukumbukira kuti muyenera kudya liti mutatha kudya jakisoni wa insulin kapena mapiritsi. Zonse zimatengera izi:

- kuyambira pomwe isanayambike insulin kapena mankhwala ochepetsa shuga,

- Zakudya ziti zomwe muzidya, ndi "shuga pang'onopang'ono" kapena "kudya",

- kuchokera pa zomwe shuga ya magazi idalipo kale jakisoni wa insulin kapena kumwa mankhwala a hypoglycemic. Ngati shuga wamwazi ndiwambiri, ndiye kuti muyenera kupatsa nthawi mankhwalawo kuti muchepetse. Chifukwa, mwachitsanzo, ngati magazi a m'magazi anali 5-7 mmol / L panthawi ya jakisoni wa insulin kapena piritsi, ndiye kuti mutha kuyamba kudya pakatha mphindi 15 mpaka 20, ngati magazi a magazi anali 8-10 mmol / L, ndiye kuti muyenera kuyamba pambuyo 40- 60 Mphindi

Tanthauzo la gawo la mkate (XE)

Chimodzi mwazinthu zofunikira kwambiri ndi ufa - mkate wa rye wopangidwa kuchokera ku ufa wowuma kapena mkate wapadera wa odwala matenda ashuga, okhala ndi zowonjezera za oats.

Tengani mtanda wa mkate wakuda womwe uli ngati "njerwa", dulani chidutswa cha sentimita imodzi ndikugawa pakati. Timalandila chidutswa cha mkate - monga nthawi zambiri chimadulidwa kunyumba komanso m'malo odyera. Chidutswa ichi cholemera 25 g chimatchedwa mkate unit (XE), ndipo chimafanana ndi mkate umodzi.

Gulu limodzi la mkate lili ndi 12 g yamafuta. Zinthu zonse zokhala ndi zopatsa mphamvu zamafuta, zomwe zimatengedwa mu kuchuluka kwake, zimatha kukhala zofanana ndi 1 XE. Zachidziwikire, zonsezi ndi kulingalirananso koyenera kochokera pamayeso oyesera, komabe amatengera ulemu pazomwe zimapatsa mphamvu mu zinthu.

Lingaliro lakuyambiranso mankhwala okhala ndi chakudya ndi zina mwazofunikira kwambiri kwa wodwala wokhala ndi matenda ashuga 1.

Gulu limodzi la mkate lili:

- shuga wonenepa - supuni 1,

- shuga msuzi - 2,5 matumba (12 g),

- wokondedwa - supuni 1,

- kvass - 1 chikho (200 ml),

- mandimu - chikho 3/4 (130 ml),

- msuzi wa apulo - zosakwana chikho 1/3 (80 ml),

- madzi a mphesa - 1/2 chikho (100 ml),

- buledi ndi masikono - chilichonse, kupatula batala, chidutswa chimodzi chilichonse,

- wowuma - supuni 1,

- ufa uliwonse - supuni 1 (yokhala ndi slide),

- mtanda wopanda yisiti - 25 g,

- mkate - - osakwana theka

- mkate - supuni 1 (15 g),

- fritters - pakati imodzi,

- dumplings - zidutswa ziwiri,

- dumplings - zidutswa zinayi,

- phala (phala lililonse louma) - supuni 2,

- cutlet (yosakanikirana ndi masikono) - imodzi yapakati,

- apulo - avareji (100 g),

- peyala - sing'anga imodzi (90 g),

- nthochi - theka la zipatso (90 g),

- lalanje, chipatso cha mphesa - sing'anga imodzi (170 g),

- tangerines - zitatu zazing'ono (170 g),

- chivwende - 400 g ndi peel,

- vwende - 300 g ndi peel,

- apurikoti - sing'anga atatu (110 g),

- pichesi - sing'anga imodzi (120 g),

- ma plums abuluu - sing'anga anayi (100 g),

- chinanazi - 90 g ndi peel,

- makangaza - imodzi yayikulu (200 g),

- Persimmon - sing'anga imodzi (80 g),

- ma apricots owuma, mitengo yamapiri, zoumba - 20 g,

- zipatso (sitiroberi, sitiroberi, mabulosi akutchire, currants, mabulosi abulu, rasipiberi, gooseberries, lingonberries) - chikho chimodzi (150 g),

- mbatata - kabichi kamodzi kakang'ono,

- mbatata zosenda - supuni 1.5,

- mbatata zokazinga - supuni ziwiri (magawo 12),

- tchipisi (mbatata zowuma) - 25 g,

- nyemba - supuni 5,

- chimanga - theka la nkhanu (160 g),

- nandolo zobiriwira - 110 g (supuni 7),

- kabichi - 300-400 g,

- dzungu, nkhaka - 600-800 g,

- tomato - 400 g,

- beets, kaloti - 200 g,

- mkaka, kirimu wa mafuta aliwonse, kefir - 1 chikho (250 ml),

- syrniki - pakati umodzi,

- ayisikilimu - 65 g,

- chipatso cha mphesa kapena malalanje - chikho 1/2 (130 ml),

- mowa wa matenda ashuga - kapu imodzi (250 ml).

Zipatso, zipatso ndi ndiwo zamasamba

Zipatso ndi zipatso zimasiyana m'magulu awo mwakuwonjezera kwawo shuga. Mwachitsanzo, zipatso za chipembedzo chomwecho, koma zamitundu yosiyanasiyana, chitani mwanjira yomweyo: ofanana kulemera wowawasa ndi wokoma apulo amathandizanso kuchuluka kwa shuga m'magazi. Kukoma kwa maapulo sikuchokera chifukwa choti ali ndi shuga ochepa kuposa okoma, koma kuchokera poti ali ndi asidi wambiri. Izi zikutanthauza kuti palibe kusiyana pakati pa zakudya pakati pa maapulo wowawasa ndi okoma, ndipo mutha kudya maapulo aliwonse osayiwala kuti muwawerengere magawo a mkate.

Zipatso zimakhala ndi shuga wa zipatso (fructose), ndiye kuti, zimakhala ndi "shuga" mwachangu ndipo zimatha kuwonjezera shuga m'magazi, mkati mwa mphindi 15.

Mphesa, momwe shuga wowoneka bwino alipo, zimatha kudyedwa mu zipatso za 4-5, koma nthawi zambiri zimagwiritsidwa ntchito pochepetsa vuto la hypoglycemia. Zosafunika ndi zipatso zomwe zimakhala ndi fructose - Persimmon ndi mkuyu. Osamadya zipatso zouma - zoumba zamphesa, mitengo yamapulosi, ma apricots owuma. Zipatso zouma zimasinthidwa kukhala magawo a mkate (20 g = 1 XE), koma ndi bwino kusintha m'malo mwa 4-5 zidutswa zouma ndi apulosi kapena mphesa, izi ndizothandiza kwambiri, chifukwa zipatso zatsopano zimakhala ndi mavitamini ambiri.

Zipatso zololedwa ndi zipatso: maapulo, mapeyala, zipatso za citrus, chivwende, vwende, ma apricots, mapichesi, plums, makangaza, mango, yamatcheri, yamatcheri, sitiroberi, currants, jamu.

Zipatso zosafunikira koma nthawi zina zovomerezeka: nthochi ndi zinanazi.

Chipatso choperekedwa sichiyenera kupitirira 2 XE patsiku, ndipo chigawika magawo awiri: mwachitsanzo, idyani apulo masana, ndi zipatso za mphesa nthawi inayi masana, pakati pa nkhomaliro ndi chakudya chamadzulo. Apanso, ziyenera kukumbukiridwa kuti mu zipatso zonse ndi zipatso - "shuga msanga." Izi zikutanthauza kuti simuyenera kudya apulo mutangomaliza kudya - asanagone, popeza shuga amapezeka mwachangu kenako amatsika, ndipo nthawi ya 4 m'mawa kumatha kukhala ndi zizindikiro za hypoglycemia.

Zipatso za zipatso zomwe zili ndi shuga ndizosayenera, kupatula pokhapokha ngati mutachotsa matenda a hypoglycemia. Madzi, omwe amapezeka pamsika, amabwera ndi shuga komanso opanda shuga, zachilengedwe. Koma timadziti tachilengedwe timakhala ndi fructose ndipo mulibe fiber. CHIKWANGWANI chimachepetsa mayamwidwe, ndipo kupezeka kwake kumabweretsa kuti "shuga wachangu" wazipatso zachilengedwe zomwe amazipanga kukhala "pafupifupi".

Chifukwa chake, titha kunena kuti kupera, kutembenuka ndikusintha kapena madzi amtundu wololedwa ndi wodwala yemwe ali ndi matenda osokoneza bongo amasintha kukhala chinthu chosafunikira, ndipo ndikofunikira kuti ndizovuta, zopindika komanso zabwino kwa wodwala matenda ashuga.

Masamba ndizofunikira kwambiri pazakudya za odwala omwe ali ndi matenda ashuga, chifukwa zimakhala zopanda chakudya kapena mafuta ambiri, koma zimakhala ndi fiber yambiri. Koma pali zofooka, popeza mitundu ina ya ndiwo zamasamba ili ndi mafuta ambiri - choyambirira, mbatata zokhala ndi kuchepa kochepa. Mbatata zimatha kudyedwa, koma ndi ma account okhwima: mbatata imodzi yaying'ono yophika (pang'ono pang'ono kuposa dzira la nkhuku) lofanana 1 XE. Ndikwabwino kudya mbatata yophika, chifukwa imakweza shuga pang'onopang'ono kuposa mbatata yosenda.

Kuphatikiza apo mbatata, chimanga, chomwe chilinso ndi wowuma (160 g = 1 XE), ndi ma nyemba (nyemba, nyemba, nandolo, pamlingo wa supuni 5-7 za zinthu zophika pakuphika) ziyenera kusinthidwa kukhala magawo a mkate.

Sakufunika kuwerengera ndalama: kabichi wamitundu yonse, kaloti, radara, radishes, turnips, tomato, nkhaka, zukini, biringanya, zobiriwira ndi anyezi, letesi, rhubarb, amadyera (parsley, katsabola, ndi zina). Beets ndi kaloti ndizotsekemera, koma zimatha kudyedwa popanda zoletsa, chifukwa zimakhala ndi fiber yambiri. Koma ngati mumapanga msuzi wa karoti wachilengedwe wopanda shuga, ndiye, mosiyana ndi kaloti wathunthu kapena grated, muyenera kusintha kuti akhale mkate (1/2 chikho = 1 XE).

Komanso, popanda zoletsa (pamalire oyenera, inde), bowa ndi soya zomwe zimakhala ndi mapuloteni a masamba zimaloledwa.

Mafuta ophikira (mafuta a mpendadzuwa, etc.) satchulidwa, mutha kunyalanyaza mtedza ndi mbewu.

Zinthu monga ayisikilimu, yogati ya shuga, tchizi ndi zotsekemera ndi zinthu zotsekemera, ndipo mawonekedwe ake aperekedwa pamwambapa. Mwa zinthu zina zamkaka, ndimadzi okha (mkaka, kirimu, kefir wamafuta aliwonse) omwe amayenera kuganiziridwa pamlingo wa 1 chikho = 1 XE. Kirimu wowawasa (mpaka 150-200 g), kanyumba tchizi, batala ndi tchizi mwina samachulukitsa shuga wamagazi, amakhala ndi mafuta ambiri. Kufunika kofunsira zinthu zamadzimadzi kumachitika chifukwa chakuti mmalo mwa lactose (shuga mkaka) mumapezeka mitundu yosungunuka, ndiye kuti imamwa mosavuta komanso mwachangu. Cheesecake yomwe ufa amawonjezerapo uyenera kukumbukiridwa malinga ndi momwe amapangira cheesecake imodzi - yayikulu - 1 XE.

Nyama ndi nsomba

Mitundu ya nyama ndi nsomba zimabweretsa zovuta mumbiri. Sikoyenera kuganizira nyama yophika ndi nsomba (yokazinga kapena yophika), mazira, nyama, soseji zosuta, nsomba zosuta ndi zinthu zina momwe nyama ndi nsomba zimapangidwira mwaukhondo, popanda zodetsa - ndiye kuti sizikuwonjezera shuga.

Komabe, wowuma amawonjezeredwa ndi soseji wophika ndi soseji, ndipo mkate ndi mbatata zimawonjezeredwa ku cutlets. Cutlets ikhoza kukonzedwa palokha ndikutaya ndi chakudya chochepa chamafuta.

Pafupifupi, titha kuganiza kuti soseji ziwiri kapena 100 g yophika soseji ndi ofanana ndi 0.5-0.7 XE.

Zakumwa zoledzeretsa zimawunikidwa onse malinga ndi mphamvu komanso shuga zomwe zimapezeka mwa iwo.

Vinyo wamphesa amatchulidwa motere:

- ma canteens - oyera, ofiira komanso ofiira, omwe amagawanika kukhala owuma (shuga ya mphesa yophika pafupifupi kwathunthu) ndi theka-lokoma (3-8% shuga), mowa wawo ndi 9-17%. Mapangidwe osiyanasiyana a vin: Tsinandali, Gurjaani, Cabernet, Codru, Pinot, etc.),

- olimba - shuga wawo ali ndi 13%, mowa - 17-20%. Kusintha kwa ma wins: doko, madeira, sherry, marsala, etc.,

- mchere - shuga okhutira mwa iwo mpaka 20%, zakumwa za zakumwa - mpaka 30% shuga, zakumwa zoledzeretsa 15-17%. Assortment of vin ndi Cahors, Tokaj, Muscat, etc.,

- zonyezimira - kuphatikiza champagne: yowuma - pafupifupi wopanda shuga, owuma pang'ono, wokoma pang'ono komanso wokoma - ndi shuga,

- zonunkhira - vermouth, shuga wambiri 10-16%, zakumwa za mowa 16-18%.

Vinyo onse, kuphatikiza champagne, momwe kuchuluka kwa shuga kumaposa 5%, sikulimbikitsidwa kwa odwala matenda a shuga.

Mowa wokhala ndi chakudya chamagulu am'mimba osakanikirana kwambiri osayenera kudyedwa, pokhapokha ngati athandizire hypoglycemia.

Vinyo wa tebulo (choyambirira, youma) athetse, omwe alibe shuga wambiri mpaka 3-5% ndipo kwenikweni samakweza kuchuluka kwa shuga m'magazi. Mlingo woyenera ndi 150-200 g madzulo. Vinyo wofiira wofedwa mu tsiku lililonse wa 30-50 g ndiwothandiza, chifukwa amakhala ndi phindu pamitsempha ya bongo ndipo amatsutsa zochitika zokhudzana ndi sclerotic. Mwa zakumwa zakumwa zoledzeretsa, vodka ndi cognac (brandy, whiskey, gin, ndi zina) zimaloledwa pa mlingo wa 75-100 g pa nthawi, osagwiritsidwa ntchito nthawi zonse osapitirira 30-50 g patsiku.

Miyezo yayikulu ya mizimu siyiyenera kuyikidwa kunja, chifukwa kapamba imakonda kumwa mowa ndipo imagwirizana nayo m'njira yovuta. Pafupifupi mphindi makumi atatu mutamwa mowa wamphamvu muyezo waukulu (200-300 g), shuga wamagazi amadzuka, ndipo pambuyo maola 4-5 amatsika kwambiri.

Zokoma ndi zinthu zokoma kuchokera ku gulu la chakudya zomwe sizimasinthidwa kukhala glucose m'thupi kapena kusintha pang'ono pang'onopang'ono kuposa sucrose. Chifukwa chake, m'malo mwa shuga mutha kugwiritsidwa ntchito popanga zakumwa zotsekemera za shuga, maswiti, ma waffle, mabisiketi, makeke, zipatso zosafunikira, zosunga, yoghurts, ndi zina zotero. Kugwiritsa kwawo ndiko maziko a nthambi yonse yazakudya zomwe zimathandizira odwala matenda ashuga.

Mlingo wovomerezeka wa zotsekemera wa tsiku lililonse wosaposa 30 mpaka 40 g. Mankhwalawa amayenera kusinthidwa kukhala kuchuluka kwa maswiti kapena makeke omwe angadye. Kuti muchite izi, muyenera kuyang'ana ma CD, momwe zingakhalire zotsekemera zomwe zimapezeka mumagalamu zana limodzi azinthu.

Zomakoma zimatha kugawidwa m'magulu atatu.

Gulu 1: xylitol ndi sorbitol. Zabwino zopatsa mphamvu ndi 2.4 kcal / g. Mu kuchuluka kwa magalamu 30, shuga m'magazi samachulukitsidwa. Amakhala ndi zotsatirapo - mankhwala ofewetsa tufupa.

Gulu lachiwiri: saccharin, aspartame, cyclomat, acetacefam K, slastilin, sucracite, lokoma, phala, sucrodite, etc. Osati caloric. Mulimonsemo, shuga m'magazi samachuluka. Zilibe zotsatira zoyipa.

Gulu lachitatu: fructose. Zopatsa kalori 4 kcal / g. Kuchuluka kwa shuga katatu magazi pang'onopang'ono kuposa shuga, 40 magalamu a fructose ofanana ndi 1 XE. Zilibe mbali.

Zakudya za anthu odwala matenda ashuga ndizakudya zapadera zomwe anthu omwe ali ndi mitundu yonse ya shuga amatha kusiyanitsa zakudya zawo. Zinthuzi zitha kugulidwa m'masitolo ogulitsa, m'masitolo akuluakulu, komwe kuli madipatimenti apadera a odwala matenda ashuga.

Nayi ndandanda yayifupi yazakudya za matenda ashuga zomwe mungapeze m'masamba athu ogulitsa:

- shuga mmalo (sorbitol, fructose, "Tsukli", "Sukrodite"),

- tiyi (matenda ashuga, okodzetsa, odana ndi kutupa), chakumwa cha khofi, ufa wa chicory,

- timadziti, ma compotes, jams osiyanasiyana osiyanasiyana, - maswiti a matenda ashuga (chokoleti, maswiti a Sula),

- ma cookie a shuga pa sorbitol kapena xylitol,

- waffles, ayisikilimu wopangidwa ndi wogwirizira wa shuga,

- masikono, chinangwa, tirigu, nyemba za mitundu yosiyanasiyana (rye, chimanga, tirigu),

- zinthu za soya (ufa, nyama, goulash, mkaka, nyemba, nyama yoboola),

- mchere komanso cholowa m'malo amchere (otsika ndi sodium, ayodini),

- m'malo mkaka, zakudya za mkaka wa soya ndi zina zotero.

Amakhulupirira kuti zakudya za anthu odwala matenda ashuga zonse zimakonzedwa ndi shuga zomwe sizimawonjezera shuga. Chifukwa chake, mwachitsanzo, maswiti sofunikira kuti asinthidwe kukhala magawo a mkate (XE). Koma zopangidwa ndi ufa - ndikofunikira kufotokozera, chifukwa zimakhala ndi wowuma. Kuti muchite izi, phukusi liyenera kuwonetsa kuchuluka kwa chakudya chambiri, ndipo nthawi zina kale kuchuluka kwamagulu amkate (XE).

Malangizo a Odwala Awa Matenda a shuga Awa

Mutha kudya mapuloteni komanso zakudya zambiri monga anthu athanzi, koma chakudya chamagulu ambiri chimayenera kuwerengedwa ndikuwerengera magawo a mkate ndikuidya m'magawo ochepa.

Zakudya za tsiku ndi tsiku ziyenera kukhala pafupifupi 1800-2400 kcal. Kwa akazi: 29 kcal pa kilogalamu imodzi ya kulemera kwa thupi kwa amuna: 32 kcal pa kilogalamu 1 ya kulemera kwa thupi.

Ma kilocalories awa ayenera kupezeka pazakudya zotsatirazi: 50% - chakudya (chakudya, chimanga, masamba ndi zipatso), 20% - mapuloteni (mkaka wopanda mafuta, nyama ndi nsomba), 30% - mafuta (mkaka wotsika mafuta, nyama ndi nsomba, mafuta a masamba).

Kugawidwa kwa chakudya malinga ndi zakudya kumadalira mtundu wa insulin yodzikonzera ndipo nthawi zambiri sayenera kupitirira 7 XE nthawi. Ndi ma jakisoni awiri a insulin ikhoza kukhala, mwachitsanzo, izi: kadzutsa - 4 XE, kadzutsa "2", 2 XE, nkhomaliro - 5 XE, chakudya pakati pa nkhomaliro ndi chakudya chamadzulo - 2 XE, chakudya chamadzulo - 5 XE, chakudya cham'maso asanagone - 2 XE , chonse - 20 XE.

Mwa zina, ziyenera kukumbukiridwa kuti kugawa chakudya ndi zakudya kumadaliranso mtundu wa zochita. Mwachitsanzo, kugwira ntchito zolimbitsa thupi kumafuna 2500-2700 kcal kapena 25-27-27E, kulimbitsa thupi wamba kumafunikira 1800-2000 kcal kapena 18-20 XE, ntchito yosagwirizana ndi zolimbitsa thupi - 1400-1700 kcal, kapena 14-0 .

Ngati muyenera kudya kwambiri, muyenera:

- idyani chakudya chochuluka, - onjezerani chakudya muzakudya zopaka, - yambitsani kuchuluka kwa insulin "yayifupi".

Mwachitsanzo, ngati mukufuna kudya apulo owonjezera, ndiye kuti mutha kumamwa mwachangu motere: kupukutira apulo ndi kaloti, kusakaniza ndikuphiritsa kusakaniza. Ngati mukufuna kudya ma dumplings, ndiye pambuyo pawo ndikofunika kuluma kwa sala kuchokera ku kabichi watsopano wosaneneka.

Mapepala achidziwitso.

Maupangiri Akuphika a shuga

Pazaka, kuchuluka ndi zomwe zimayenera kudyedwa, wodwala wodwala matenda a shuga amafotokozera madokotala ake atafufuza pambuyo pofufuza momwe aliri masiku ake. Pofuna kuti asasokoneze komanso kuyesa odwala matenda ashuga, akatswiri amakonda kupititsa patsogolo ziletso zoletsa magulu onse azogulitsa, monga makeke, maswiti kapena soseji. Komabe, powunikira mwatsatanetsatane za zoletsa izi, munthu amatha kuzindikira zinthu zingapo, kukumbukira kwake komwe kungachotse zoletsa zomwe zimaperekedwa pachakudya ndikusangalatsa wodwala mosiyanasiyana kapena, mosiyana, chakudya chake chokhazikika.

Mkhalidwe woyamba wofunikira ndikuwunika mawonekedwe ndi thanzi la wodwalayo. Anthu omwe ali ndi kunenepa kwambiri, matenda ashuga kwambiri kapena matumbo am'mimba ayenera kusiya zonse zopangidwa ndi ufa, palibe chomwe chingachitike. Koma ngati nthenda yayikulu ya endocrine imatha kuthandizidwa, ndikuwonetsetsa kuti wodwalayo athanso kukhala wathanzi, pali chifukwa choganizira zakusiyidwa. Zachidziwikire, zosakaniza zingapo komanso zofunikira pakuphika zimakhalabe zoletsedwa - shuga ndi maswiti omwe ali nazo, komanso mafuta ndi mafuta, mafuta, batala, ufa wa tirigu wama makeke ndi zina zotero. Chilichonse chimasankhidwa ndi kusankha koyenera kwa zinthu ndi zosakaniza, chifukwa chomwe ma pie opanda shuga a ashuga sangakhale okoma okha, komanso osavulaza (kwathunthu kapena pang'ono) - iyi ndi yachiwiri.

Ndikofunikira kutsatira muyeso mu chilichonse: ngakhale chitumbuwa cha zinthu zovomerezeka ndikumaphikirabe, ndipo sizingatheke kuti muzigwiritsa ntchito molakwika ngati mukudwala matenda a shuga, ndikudziika gawo laling'ono lomwe limadyedwa masana.

Ponena za malingaliro omwe mungafune, malinga ndi momwe muyenera kusankha maphikidwe, zogulitsa ndi njira zopangira ma pie, zonsezi zitha kufupikitsidwa:

• ufa wa tirigu ndi woletsedwa, kuphatikiza wopangidwa ndi tirigu wa durum, m'malo mwa omwe amagwiritsidwa ntchito popanga tirigu, rye kapena ufa wa oat.
• shuga imaphatikizidwanso pazophatikizira zovomerezeka, ndipo ngati sizingatheke kugwiritsa ntchito zotsekemera zachilengedwe, monga uchi kapena fructose, mutha kutembenukira kwa ena omwe sanataye katundu wawo pakuphika,
• batala, monga gwero la mafuta a nyama ndi cholesterol, liyenera kusinthidwa ndi mararine otsika-calorie,
• pa chitumbuwa chonse, ndikofunikira kugwiritsa ntchito mazira osaposera awiri, lamulo lomwe limalumikizidwa ndi yolks,
• monga kudzazidwa, muyenera kusankha masamba atsopano kapena zipatso zatsopano zokhala ndi cholozera chovomerezeka cha glycemic, kukana kupanikizana, tchizi kanyumba, nyama, mbatata ndi zakudya zina zoletsedwa.

Maphikidwe a shuga a shuga

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

Mukamasankha kaphikidwe ka kaphikidwe ka wodwala yemwe ali ndi matenda ashuga, muyenera kuphunzira mokhazikika ndi zomwe zalembedwamo, mosazindikira zomwe zikukayikira ndi mawonekedwe ake. Ndikofunikanso kuchita ntchito yaying'ono yamakompyuta, ndikudabwa kuti mungapeze ma calories angati mu gramu 100. ma seva, ndipo chiwonetsero chake ndi chiyani cha glycemic. Izi sizovuta kuchita, chifukwa zambiri pazomwe zingachitike pazinthu zilizonse zili pagulu (pazosindikiza kapena pa intaneti). Zachidziwikire, musanaphike kena kake, muyenera kukambirana zonse ndi dokotala wanu ndikuyambitsa iye, apo ayi mutha kunyalanyaza zoyesayesa zomwe zimachitika pakudya.

Pie wopanda shuga ndi ufa

Ngakhale ndizodabwitsa, malinga ndi akatswiri ambiri azachipembedzo, dzina, ma pie a mtundu wa 2 odwala matenda ashuga popanda shuga ndi ufa ulipodi, ndipo polawa iwo saponderezedwa ndi anzawo, koma amapezanso kanthu pamalingaliro awo.

Keke yophika kwathunthu yopanda ufa ndi shuga imatha kukonzedwa malinga ndi chotsatira chotsatira:

• 100 gr. walnuts
• 100 gr. prunes
• 400 gr. oatmeal chinangwa
• 100 gr. zoumba
• 400 gr. wowawasa zonona
• mazira atatu
• mmodzi tsp kuphika ufa
• ma tanger awiri
• Zipatso zachisanu.

Kuphika kumayamba ndikuti pakuphatikiza ndikofunikira kuti kupera phula ndi mtedza, zipatso zouma ndi ufa wophika, ndikuwonjezera zonona wowawasa. Mu mbale ina yosiyana muyenera kumenya mazira, pambuyo pake amawonjezeredwa ku zosakaniza zazikulu, kenako mtanda wonse umasinthidwa. Atakola mtanda, umayikidwa mu mbale yophika, ndikuyika zipatso ndi mabulosi pamwambapo, ndipo chitumbutso choterocho chimayenera kuphikidwa kwa pafupifupi mphindi 35 pam kutentha osaposa madigiri 200.

Keke ya karoti

Chakudya china chodabwitsa cha makeke ndi keke karoti, chomwe chimathandiza wodwalayo chifukwa cha mavitamini ndi mchere womwe umapangidwa. Apa simungathe kuchita popanda ufa, chifukwa chake muyenera kuphika 200 gr. rye kapena buckwheat ufa, koma musanachite izi, muyenera kwanza kulabadira kaloti. Chifukwa chake, 500 gr. masamba osalidwa azidulidwa mu blender (kapena kuti grated), koma osasenda mpaka osenda osasunthika.

Kenako, kumenya mu chidebe chimodzi 50 ml ya mafuta a azitona, mazira anayi a nkhuku, uzitsine mchere ndi 200 gr. shuga wogwirizira, pomwe karoti wokonzekereratu amawonjezeredwa, 20 gr. kuphika kuphika ndi ufa wosaphikidwa, ndikuphika mtanda. Ataphika mbale yophika ndi pepala lophika, imadzazidwa ndi mtanda ndikukutumiza ku uvuni kwa mphindi 50 kutentha kwa madigiri a 180, ngakhale kuti nthawi yomaliza imadalira kuchuluka kwa keke ndi mphamvu ya uvuni. Payi yomalizidwa iyenera kupukutidwa pang'ono, ndipo musanatumikire, mutha kukongoletsa mtedza wosweka pamwamba.

Chocolate mkate

Mosiyana ndi malingaliro olakwika, okhala ndi matenda ashuga amtundu wa 2, maphikidwe okhala ndi zinthu zophika amatha kukhala ndi makeke a chokoleti, okonzedwa popanda shuga komanso opanda ufa. Kuphika chakudya chotsekemera komanso chopatsa thanzi, hostess akuyenera kutenga:

• mmodzi tbsp. walnuts wosweka
• Madeti 10-12
• nthochi imodzi
• avocado imodzi
• mmodzi tsp mafuta a kokonati
• 7-8 Art. l cocoa ufa wopanda shuga.

Choyamba, mtedza wokhala ndi zipatso uyenera kudulidwa kuti ukhale wofanana, pambuyo pake theka la nthochi ndi supuni zisanu za cocoa ziyenera kuwonjezedwa kwa iwo, kusakaniza maziko a mkatewo pazonsezi. Ngati mtanda unakhala wouma pang'ono, mutha kuwonjezera zamkati zina za nthochi, ngati m'malo mwake - ndiye cocoa. Kugawa misa m'magawo awiri osayenerana, yayikulu imayikidwa mu mbale zazing'ono zophika, kenako zimayikidwa kwa mphindi zingapo mufiriji, pomwe mtanda wotsalawo ungafunike "zophimba" zomwe zimaphimba mafomu mutadzaza ndi kudzaza.

Nkhani yotsirizira, imakonzedwa ndikusakaniza avocado, cocoa, mafuta a kokonati ndi nthochi. Zonse pamodzi zimakhazikitsidwa kuti ndi zonona, pomwe mafupa amadzaza ndi mtanda. Kenako amaphimbidwa ndi mafuta okumbika ndipo amaikidwa mufiriji kwa theka la ola, ndipo asanatumikire mchere wambiriwu, amalimbikitsidwa kuti amutenthe mu microwave kwa masekondi 30 kuti mumve kukoma.

Manna apamwamba ayenera kukonzedwa pa ufa wa tirigu, koma chifukwa cha zoletsa zomwe zimayambitsa matenda ashuga, njirayi iyenera kusiyidwa. Kuti musangalatse odwala matenda ashuga ndim mana athanzi, muyenera kusakaniza kapu imodzi ya semolina ndi kapu imodzi ya kefir yamafuta ochepa, pambuyo pake muyenera kutsanulira kapu imodzi ya shuga wogwirizira ndikuyendetsa mazira atatu. Pambuyo kuwonjezera theka la supuni ya tiyi yophika pachidebe, zosakaniza zonse zimasakanikirana bwino ndikuyika mu uvuni, popeza zimasinthidwa m'mbale yophika kale.

Pa madigiri a 180, mannik ayenera kuphikidwa mpaka okonzeka, ndipo mbale yotsirizidwa idzakondweretsa wodwalayo ndi kukoma kwake kosawoneka bwino, panthawi imodzimodziyo kumamupindulitsa chifukwa cha zofunikira zazing'ono za macro ndi macro zomwe zimakhala mu kefir ndi semolina. Ngati mungafune, ufa wa cocoa ungaphatikizidwenso mosavuta mu Chinsinsi, ngati odwala matenda ashuga amakonda zakudya zochuluka za chokoleti, ndipo mbaleyo imatha kukhala yosiyanasiyana ndi sinamoni, dzungu, zipatso, zipatso za amondi ndi ena ambiri, mwakufuna kwake. Chachikulu ndikuwunikira momwe mankhwalawo amapezekera ndim mana omalizidwa ndikuwona momwe mugwiritsira ntchito.

Kodi ndingadye zamapake otani ndi matenda ashuga?

Kuti makeke a anthu odwala matenda ashuga akhale okoma komanso athanzi, malamulo otsatirawa ayenera kutsatidwa pokonzekera:

1. Gwiritsani ntchito ufa wa tirigu wopanda bwino (wotsikitsitsa msamba wake, wabwino koposa).
2. Ngati ndi kotheka, batani mafuta a margarine ochepa.
3. M'malo mwa shuga, gwiritsani ntchito mankhwala otsekemera achilengedwe.
4. Monga kudzazidwa, gwiritsani ntchito masamba ndi zipatso zokha zomwe zalimbikitsidwa kwa odwala matenda ashuga.
5. Pokonzekera mankhwala aliwonse, onetsetsani mosamalitsa zomwe zili pazakudya za calorie.

Kodi ndingagwiritse ntchito ufa wamtundu wanji?

Monga zinthu zina za anthu odwala matenda ashuga, ufa uyenera kukhala ndi index yotsika ya glycemic, osapitirira 50 mayunitsi. Mitundu ya ufa ndi monga:

• flaxseed (35),
• olembedwa (mayunitsi 35),
• rye (40 mayunitsi),
• oatmeal (45 mayunitsi),
• amaranth (45 mayunitsi),
• coconut (45 mayunitsi),
• chitsamba (50 mayunitsi),
• soya (mayunitsi 50).

Mitundu yonse pamwambapa ya ufa wa shuga ingagwiritsidwe ntchito mosalekeza. Mndandanda wa glycemic wa ufa wathunthu wa tirigu ndi magawo 55, koma sikuletsedwa kugwiritsa ntchito. Mitundu yotsatira ya ufa ndioletsedwa:

• barele (mayunitsi 60),
• chimanga (mayunitsi 70),
• mpunga (mayunitsi 70),
• tirigu (mayunitsi 75).

Lokoma kuphika

Zokoma zimagawidwa zachilengedwe komanso zopanga. Mmalo a shuga omwe amagwiritsidwa ntchito pokonza matenda ashuga ayenera kukhala:

• kukoma kokoma
• kukana kutentha
• madzi ambiri,
• kuvulaza kagayidwe kazakudya.

Zotheka shuga m'malo mwake zimaphatikizapo:

Okometsera pamwambawa amalimbikitsidwa kuti azigwiritsidwa ntchito mu shuga, koma muyenera kukumbukira zomwe zili ndi calorie zambiri osadya zosaposa 40 g patsiku.

Zokomera zotsekemera zimaphatikizapo:

Izi zotsekemera zimakoma kwambiri kuposa zachilengedwe, pomwe zimakhala zochepa ndi zopatsa mphamvu ndipo sizisintha kuchuluka kwa glucose m'magazi.

Komabe, ngati mukugwiritsidwa ntchito kwa nthawi yayitali, zotsekemera zokopa zimakhudza thupi, motero kugwiritsa ntchito zotsekemera zachilengedwe ndizabwino.

Universal mtanda

Kwa mtundu 1 komanso matenda ashuga a 2, njira yodziyesa ponseponse ingagwiritsidwe ntchito kupanga ma buns osiyanasiyana, ma muffin, masikono, zodzikongoletsera, etc. Kukonzekera mtanda, muyenera kutenga:

• 0,5 kg wa ufa wa rye,
• 2,5 tbsp. l yisiti yowuma
• 400 ml ya madzi
• 15 ml ya mafuta a masamba (makamaka maolivi),
• mchere.

Pankhani ya matenda a shuga amtundu wa 1 komanso mtundu wa 2, njira yophikitsira chilengedwe ingagwiritsidwe ntchito kupanga mabulu okhala ndi kudzaza kosiyanasiyana, ma muffins, kalach, ma pretzels.

Kani mtanda (pokonzekera mufunika ufa wina wa 200-300 g kuti uwaze pamasamba kuti mugwade), kenako ikani chidebe, chivundikirani ndi thaulo ndikuyika malo otentha kwa ola limodzi.

Zodzaza zothandiza

Kwa odwala matenda ashuga, amaloledwa kukonzekera zodzaza pazinthu zotsatirazi:

• kabichi wodalirika
• tchizi chamafuta ochepa
• nyama yophika kapena yophika ya ng'ombe kapena nkhuku,
• bowa
• mbatata
• zipatso ndi zipatso (malalanje, ma apricots, yamatcheri, yamapichesi, maapulo, mapeyala).

Keke ya apulosi ya ku France

Kukonzekera mtanda wa keke, muyenera kutenga:

• 2 tbsp. rye ufa
• Dzira 1
• 1 tsp fructose
• 4 tbsp. l mafuta a masamba.

Knead pa mtanda, kuphimba ndi filimu ndikuyika mufiriji kwa ola limodzi. Kenako konzani kudzazidwa ndi zonona. Kuti mudzazidwe, muyenera kutenga maapulo atatu apakatikati, peel, kudula m'magawo, kutsanulira mandimu ndi kuwaza sinamoni.

Kuti mukonzekere mtanda wa keke ya ku France, muyenera 2 tbsp. rye ufa, 1 dzira, 1 tsp. fructose, 4 tbsp. l mafuta a masamba.

Pokonzekera zonona, muyenera kutsatira njira zotsatirazi:

1. Kumenya 100 g batala ndi 3 tbsp. l fructose.
2. Onjezani dzira losemedwa payokha.
3. Mu mtanda wokwapulidwa, sakanizani 100 g wa ma amondi osankhidwa.
4. Onjezani 30 ml ya mandimu ndi 1 tbsp. l kukhuthala.
5. Thirani mu ½ tbsp. mkaka.

Pambuyo 1 ora, mtanda uyenera kuyikika mu nkhungu ndi kuphika kwa mphindi 15. Ndiye chotsani mu uvuni, mafuta ndi zonona, ikani maapulo pamwamba ndikuyika mu uvuni kachiwiri kwa mphindi 30.

Keke ya karoti

Kuti mukonze keke karoti muyenera kutenga:

• 1 karoti
• 1 apulo
• 4 masiku
• ochepa rasipiberi
• 6 tbsp. l oatmeal
• 6 tbsp. l yogati yopanda mafuta,
• 1 mapuloteni
• 150 g wa kanyumba tchizi
• 1 tbsp. l wokondedwa
• Mandimu
• mchere.

Kuti mukonzekere kirimu Wophika Kaphikidwe muyenera kumenya yogati, rasipiberi, tchizi choko ndi uchi ndi chosakanizira.

Tekinoloje yopanga makeke imaphatikizanso:

1. Kumenya mapuloteni ndi chosakanizira ndi 3 tbsp. l yogati.
2. Onjezani mchere ndi oatmeal.
3. Karoti wa kabati, apulo, masiku, onjezerani mandimu ndikusakaniza ndi yogurt yambiri.
4. Gawani mtanda m'magawo atatu (pakuphika makeke atatu) ndikuphika gawo lililonse kutentha kwa 180 ° C mwapadera, mafuta osalala.

Kirimu imakonzedwa payokha, chifukwa chake yogati yotsalira, rasipiberi, tchizi chokoleti ndi uchi amakwapulidwa ndi chosakanizira. Chofufumitsa makeke owazidwa ndimkaka.

Mkate wowawasa

Kupanga keke mufunika zinthu zotsatirazi:

• 200-250 g tchizi chopanda mafuta,
• 2 mazira
• 2 tbsp. l ufa wa tirigu
• 1/2 tbsp. nonfat wowawasa zonona
• 4 tbsp. l fructose ya keke ndi 3 tbsp. l za zonona.

Kupanga keke, muyenera kumenya mazira ndi fructose, kuwonjezera tchizi tchizi, ufa wophika, vanillin ndi ufa. Sakanizani zonse bwino, kutsanulira mu fomu yosaphika mafuta ndikuphika kwa mphindi 20 pa kutentha kwa 220 ° C. Kukonzekera zonona, muyenera kumenya wowawasa zonona ndi fructose ndi vanila kwa mphindi 10. Kirimu angagwiritsidwe ntchito kuphika keke yotentha komanso yozizira.

Mkaka wowawasa wowawasa umaphikidwa mphindi 20 pa kutentha kwa 220 ° C.

Msuzi wowawasa ndi keke yogurt

Kuti mupange biscuit, muyenera kutenga:

• Mazira 5
• 1 tbsp. shuga
• 1 tbsp. ufa
• 1 tbsp. l wowuma mbatata
• 2 tbsp. l cocoa.

Podzikongoletsera mudzafunika 1 chithoba cha chinanazi.

Choyamba, kumenya shuga ndi mazira, kuwonjezera cocoa, wowuma ndi ufa. Kuphika mkate pa 180 ° C kwa ola limodzi. Kenako mulole kekeyo kuziziritsa ndikudula mbali ziwiri. 1 mbali kudula ang'onoang'ono cubes.

Kukonzekera zonona, sakanizani 300 g mafuta wowawasa zonona ndi yogati ndi 2 tbsp. l shuga ndi 3 tbsp. l chisanadze madzi otentha gelatin.

Kenako muyenera kutenga mbale ya saladi, kuiphimba ndi filimu, kuyala pansi ndi makhoma m'miyala yamapini amzitini, kenako kuyika kirimu wowuma, wosanjikiza wa ma biscuit cubes osakanizidwa ndi ma cubes a chinanazi, ndi zina zambiri - zigawo zingapo. Pamwamba pa keke ndi keke yachiwiri. Ikani malonda mufiriji.

Timayika kirimu wowawasa ndi keke yogurt m'magawo, kirimu wosintha ndi magawo a makeke. Pamwamba pa keke ndi keke yachiwiri. Ikani malonda mufiriji.

Magulu opindika

Kukonzekera mayeso omwe muyenera kutenga:

• 200 ga tchizi chowuma,
• 1 tbsp. rye ufa
• Dzira 1
• 1 tsp fructose
• uzitsine mchere
• 1/2 tsp slaz wosenda.

Zosakaniza zonse kupatula ufa zimaphatikizidwa ndikuphatikizidwa. Kenako onjezerani ufa pazigawo zing'onozing'ono ndikuwaza mtanda. Mipira imapangidwa kuchokera ku mtanda womalizidwa ndikuyika mu uvuni kwa mphindi 30. Musanatumikire, masikonowo amatha kukoma ndi yogati yopanda shuga kapena zipatso zosaphatikizidwa, monga ma currants.

Musanatumikire, masamba a curd amatha kusiyanitsidwa ndi yogurt yopanda shuga kapena zipatso zosaphatikizika, monga ma currants.

Pie ndi malalanje

Kukonzekera chitumbuwa cha lalanje, muyenera kutenga lalanje 1, kuwira pamoto ndi peel kwa mphindi 20 ndikukupera mu blender. Ndipo onjezerani 100 g a ma amondi osankhidwa, dzira 1, 30 g ya zotsekemera zachilengedwe, uzitsine wa sinamoni, 2 tsp. peel yotsekedwa ndi ½ tsp. kuphika ufa. Sakanizani zonse ndi misa yopanda pake, ikani nkhungu ndikuphika kutentha kwa 180 ° C. Sitikulimbikitsidwa kuchotsa keke kuchokera ku nkhungu mpaka utakhazikika kwathunthu. Ngati mungakonde (mutatha kuzirala), kekeyo imatha kunyowa ndi yogurt yamafuta ochepa.

Tsvetaevsky Pie

Pokonzekera pie yamtunduwu, muyenera kutenga:

• 1.5 tbsp. spelling ufa
• 300 g wowawasa zonona
• 150 g batala,
• ½ tsp koloko yosenda,
• Dzira 1
• 3 tbsp. l fructose
• 1 apulo

Tekinoloji yophika imaphatikizapo izi:

1. Konzani mtanda ndikusakaniza 150 g wowawasa zonona, batala wosungunuka, ufa, koloko.
2. Konzani zonona ndikukwapula ndi chosakanizira 150 g wowawasa zonona, dzira, shuga ndi 2 tbsp. l ufa.
3. Sendani apuloyo, iduleni.
4. Ikani mtanda ndi manja anu muchikombole, ikani zigawo za maapulo pamwamba ndikutsanulira zonona pachilichonse.
5. Kuphika kwa mphindi 50 pa 180 ° C.

Kuphika mkate "Tsvetaevsky" kwa mphindi 50 pa kutentha kwa 180 ° C.

Chitumbuwa cha apulosi ku France

Zofunikira zofunika ndi:

• 100 g zopopera,
• 100 g ufa wonse wa chimanga
• 4 mazira
• 100 ml kirimu wowonda wopanda mafuta,
• 20-30 ml ya mandimu
• Maapulo atatu obiriwira
• 150 g wa erythritol (wokoma),
• koloko
• mchere
• sinamoni.

Kuti mukonze mtanda, muyenera kumenya kaye mazira ndi cholowa m'malo mwa shuga, kenako ndi kuwonjezera zotsalazo ndi kusakaniza zonse. Sungani maapulowo ndi kudula magawo owonda. Thirani mtanda mu mbale yophika, kenako ikani zigawo zingapo za maapulo ndikuthira mtanda wotsalawo. Kuphika pafupifupi ola limodzi pa 180 ° C.

Keke yachiFrance yokhala ndi maapulo imaphikidwa pafupifupi ola limodzi pa kutentha kwa 180 ° C.

Matenda a shuga

Kukonzekera mtanda, sakanizani:

• 3 mazira
• 90 g wa batala wosungunuka,
• 4 tbsp. l wokondedwa
• ½ tsp sinamoni
• 10 g wa ufa wowotcha,
• 1 tbsp. ufa.

Sambani ndi kuwaza maapulo 4 omwe sanaoneke. Pansi pa mawonekedwe omwe anadzozedwa mafuta, ikani maapulo ndikuthira mtanda. Ikani keke mu uvuni ndikuphika kwa mphindi 40 pa kutentha kwa 180 ° C.

Makapu a Cocoa

Kupanga keke, mufunika izi:

• 1 tbsp. mkaka
• Mapiritsi 5 otsekemera bwino,
• 1.5 tbsp. l ufa wa cocoa
• 2 mazira
• 1 tsp koloko.

Musanatumikire Muffins ndi cocoa mutha kukongoletsedwa ndi mtedza pamwamba.

Dongosolo lokonzekera lili motere:

1. Tenthetsani mkaka, koma osalola kuti uwiritse.
2. Kumenya mazira ndi kirimu wowawasa.
3. Onjezerani mkaka.
4. Mu chidebe chosiyanacho, sakanizani cocoa ndi sweetener, onjezerani koloko.
5. Ikani zida zonse zogwirira ntchito mbale imodzi ndikusakaniza bwino.
6. Mafuta ophikira ophika ndi batala ndi kuphimba ndi zikopa.
7. Thirani mtanda mu nkhungu ndi kuphika mu uvuni kwa mphindi 40.
8. Kukongoletsa ndi mtedza pamwamba.

Ma cookies a Oatmeal

Kupanga makeke a oatmeal, muyenera:

• 2 tbsp. Hercules flakes (oatmeal),
• 1 tbsp. rye ufa
• Dzira 1
• 2 tsp kuphika ufa
• 100 g margarine
• 2 tbsp. l mkaka
• 1 tsp wokoma,
• mtedza
• zoumba.

Kukonzekera makeke a oatmeal, zosakaniza zonse zimaphatikizidwa bwino, makeke amapangidwa kuchokera ku zidutswa za mtanda ndikuwuphika mpaka kuphika kutentha kwa 180 ° C.

Sakanizani zosakaniza zonse (ngati mungafune, sinthani mkaka ndi madzi), gawani mtanda mzidutswa, pangani ma cookie, valani pepala kuphika ndikuphika mpaka kuphika kutentha kwa 180 ° C.

Pali njira zambiri zopangira gingerbread wa diabetes, mwachitsanzo, rye gingerbread. Kuti muwakonzekere, muyenera kutenga:

• 1.5 tbsp. rye ufa
• 1/3 Luso. fructose
• 1/3 Luso. Margarine wosungunuka,
• 2-3 mazira zinziri
• ¼ tsp mchere
• 20 g ya tchipisi chokoleti chakuda.

Pazinthu zomwe zili pamwambapa, ikani mtanda ndikuyika supuni papepala lophika. Ma cookie a Gingerbread amaphikidwa kwa mphindi 15 pa kutentha kwa 180 ° C.

Pazinthu zofunikira, ikani mtanda wa gingerbread ndikuyika supuni papepala lophika. Ma cookie a Gingerbread amaphikidwa kwa mphindi 15 pa kutentha kwa 180 ° C.

Kupanga ma muffin a chokoleti muyenera kutenga:

• 175 g rye ufa
• 150 g chokoleti chamdima,
• 50 g batala,
• 2 mazira
• 50 ml ya mkaka
• 1 tsp vanillin
• 1.5 tbsp. l fructose
• 2 tbsp. l ufa wa cocoa
• 1 tsp kuphika ufa
• 20 g wa walnuts.

Ukadaulo wophika uli motere:

1. Mbale ina, ponyani mkaka, mazira, batala wosungunuka ndi fructose.
2. Ufa wophika umasakanizidwa ndi ufa.
3. Msuzi wa mkaka wa dzira umathiridwa mu ufa ndikuwukanda mpaka misa yambiri.
4. Kabati chokoleti, kuwonjezeraoko la koko, vanillin ndi mtedza wokazinga. Onse osakanikirana ndi kuwonjezeredwa ku mtanda womalizidwa.
5. Zoumba za Muffin zimadzazidwa ndi mtanda ndikuwuphika kwa mphindi 20 ku 200 ° C.

Ma muffin amawaphika mitundu yapadera kwa mphindi 20 pa kutentha kwa 200 ° C.

Mpukutu wazipatso

Pokonzekera mpukutu wa zipatso, muyenera kutenga:

• 400 g rye ufa
• 1 tbsp. kefir
• ½ kunyamula margarine
• 1/2 tsp koloko yosenda,
• uzitsine mchere.

Kani mtanda ndi malo mufiriji.

Kukonzekera kudzazidwa, tengani ma PC 5. Maapulo osawerengeka ndi ma plums, kuwaza, kuwonjezera 1 tbsp. l mandimu, 1 tbsp. l fructose, uzitsine wa sinamoni.

Pakulirani ufa pang'ono pang'onopang'ono, kuyala gawo lokwanira, ndikulunga ndi yokulungira ndikuphika mu uvuni kwa mphindi zosachepera 45.

Carrot Pudding

Kuti mukonzekere karoti, muyenera kutenga:

• Ma PC 3-4. kaloti wamkulu
• 1 tbsp. l mafuta a masamba
• 2 tbsp. l wowawasa zonona
• Chidutswa chimodzi cha ginger wodula bwino,
• 3 tbsp. l mkaka
• 50 g tchizi chamafuta ochepa,
• 1 tsp. zonunkhira (koriori, chitowe, nthangala zonyamula),
• 1 tsp sorbitol
• Dzira 1

Pudding wokonzeka wokongoletsedwa akhoza kukhala wokongoletsedwa ndi madzi a mapulo kapena uchi.

Kukonzekera pudding kuyenera:

1. Sulutsani kaloti, kabati, kuwonjezera madzi (zilowerere) ndi kufinya ndi gauze.
2. Zowiritsa kaloti kutsanulira mkaka, kuwonjezera masamba mafuta ndi simmer mu kolifulawa kwa mphindi 10.
3. Gawanitsani yolk ndi mapuloteni ndikupera ndi kanyumba tchizi, mapuloteni omwe ali ndi sorbitol.
4. Sakanizani zonse zogwirira ntchito.
5. Mafuta ophika mbale ndi mafuta, kuwaza ndi zonunkhira ndikudzaza ndi karoti misa.
6. Kuphika kwa mphindi 30.
7. Pudding wokonzeka akhoza kuvetsedwa ndi mapulo manyosi kapena uchi.

Kupanga tiramisu, mutha kutenga cookie iliyonse yopanda mafuta yomwe imakhala ngati mkate wama keke ndikuthira mafuta ndikudzaza. Kuti mudzazidwe, muyenera kutenga tchizi Mascarpone kapena Philadelphia, tchizi chofewa cha mafuta ochepa komanso zonona. Sakanizani zonse bwino mpaka yosalala. Onjezani kulawa fructose, mwakufuna - amaretto kapena vanillin. Kudzazidwa kumayenera kukhala ndi kusasintha kwa zonona wowawasa. Chosefera chomaliza chimathiridwa mafuta ndimakoko ndikuchiyika pamwamba ndi china. Okonzeka tiramisu ayikidwa mufiriji usiku.

Kupanga tiramisu, mutha kutenga cookie iliyonse yopanda mafuta yomwe imakhala ngati mkate wama keke ndikuthira mafuta ndikudzaza.

Zikondamoyo ndi zikondamoyo

Pali maphikidwe ambiri amapa zikondamoyo ndi zikondamoyo za anthu odwala matenda ashuga, mwachitsanzo, zikondamoyo zochokera ku oat ndi ufa wa rye. Kukonzekera mayeso omwe muyenera kutenga:

• 1 tbsp. rye ndi oatmeal
• 2 mazira
• 1 tbsp. mkaka wosakhazikika
• 1 tsp mafuta a mpendadzuwa
• 2 tsp fructose.

Menyani zosakaniza zonse zamadzimadzi ndi chosakanizira, ndiye kuwonjezera ufa ndi kusakaniza. Zikondamoyo ziyenera kuphikidwa mu skireti yotentha. Zikondamoyo zimakhala zokongola ngati mutakulunga mafuta ophikira kanyumba mwaiwo.