Maphikidwe a odwala matenda ashuga a mtundu wachiwiri: Zakudya zosavuta komanso zabwino

Zukini - 1 pc.
Kirimu Tomato - 4 ma PC.
Ufa wonse wa tirigu - supuni ziwiri
Tsabola wofiira waku Bulgaria - 1 pc.
Tchizi kulawa
Mchere

Kuphika:

Sambani masamba ndi dzira bwinobwino.
Popanda kusenda, ikani zukini pa grater yamafuta, onjezerani mchere pang'ono ndikuchoka kwa mphindi 15.

Dulani tomato ndi tsabola kukhala mphete.

Pambuyo zukini kupereka madzi, Finyani.

Onjezani ufa ndi dzira ndi misa, sakanizani.

Ikani mtanda wa squash pa foil kapena silicone wodzoza wamafuta pang'ono mafuta.

Ikani masamba pansi, kuwaza ndi chidutswa cha tchizi, tumizani ku uvuni wamoto wapita madigiri 180 kwa mphindi 35.

Musanayambe kutumikira, ndi kuwaza pizza otentha ndi tchizi wina onse.
Zabwino!

Malangizo a Zakudya Zopatsa Matenda a odwala matenda ashuga a Mtundu Wachiwiri

Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri awonetsedwa ngati chakudya chochepa cha 9.

Gawo 9 lakhazikika pa mfundo izi:

• Kuchepetsa mphamvu ya chakudya pochotsa mafuta, shuga komanso chakudya chamafuta chambiri. Kuchepetsa mchere ndi zonunkhira.
• Kudya mapuloteni komanso mafuta ambiri okhala ndi zomera.
• Mawu oyamba azakudya chophika, chophika, chosenda.
• Kugwiritsa ntchito mbale ndi kutentha kwa +30 ... +40 ° C, koma osati otentha kwambiri kapena ozizira.
• Zakudya kasanu patsiku: zakudya zitatu, zakudya zazing'ono ziwiri.
• Kugwiritsa ntchito malita 1.5-2 amadzi patsiku.
• Kusamala mosamala ndi mndandanda wazinthu za glycemic.

Chinsinsi cha Msuzi Wosenda Bwino kwa odwala matenda ashuga

• 0.5 mitu ya kabichi yaying'ono,
• 2 zukini,
• 3 kaloti,
• 200 g ya champignons kapena bowa wa porcini,
• Anyezi 1,
• 3 tbsp. l mafuta a masamba
• mchere ndi parsley kulawa.

1. Muzimutsuka ndikudula bowa. Kuphika mpaka theka kuphika, kukhetsa msuzi.
2. Mu msuzi, bweretsani madzi oyera kwa chithupsa ndikuwonjeza bowa wophika, kabichi wosankhidwa, zukini wopanda pake ndi kaloti.
3. Wotani mafuta a masamba mumphika wokazinga, mwachangu anyezi wosankhidwa.
4. Tumizani kukazinga ku mbale, mchere, kuphika msuzi pafupifupi mphindi 10.
5. Onjezani amadyera kumapeto kwa mbale.

Chinsinsi cha Matenda a shuga a Tomato

• 700 ml ya madzi, ng'ombe kapena msuzi wa nkhuku,
• 0,5 makilogalamu dzungu
• 500 g puree kuchokera ku tomato watsopano wokazinga chifukwa cha sume,
• 3 cloves wa adyo,
• 30 mg yamafuta a azitona kapena mpendadzuwa,
• pafupifupi 1 tsp mchere ndi tsabola wakuda,
• 0,5 tbsp. l masamba a rosemary.

1. Tenthetsani mafuta mu poto, onjezani dzungu losankhidwa, adyo wosankhidwa, rosemary ndi phwetekere puree.
2. Tsitsani zosakaniza kwa mphindi 5 ndikuzisintha kuti zikhale ndi msuzi wowira.
3. Mphindi 1 mutatha kuwira, thimitsani kutentha.
4. Tumikirani mbale ndi zitsamba.

Chinsinsi Cha squash Caviar

• 2 zukini,
• Anyezi 1 wamkulu,
• Kaloti awiri apakati,
• puree ya tomato watsopano watsopano,
• 2-3 cloves wa adyo,
• mafuta a masamba
• mchere ndi zonunkhira kuti mulawe.

Chinsinsi cha akatswiri a matenda ashuga:

1. Peel ndi kabati masamba.
2. Wotani poto ndikuwonjezera mafuta pang'ono.
3. Mphodza wophika zakudya kwa mphindi 10, ndiye kuti muzimitsa kutentha.
4. Pambuyo pozizira kuphika, pogaya ndi blender, kuwonjezera phwetekere puree.
5. Ikani caviar mu poto ndikuwotcha mphindi 15.
6. Tumikirani mwachidwi.

Chinsinsi Cha Masamba A shuga a Casserole

• 200 g ya zukini wachinyamata,
• 200 ga kolifulawa,
• 1 tbsp. l batala
• 1 tsp tirigu wathunthu kapena ufa wa oat,
• 30 ga 15% kirimu wowawasa,
• 10 g ya tchizi cholimba
• mchere kulawa.

1. Zosenda zolocha.
2. Cauliflower kumiza m'madzi otentha kwa mphindi 7, kenako disassemble for inflorescences.
3. Pindani masamba mumbale yophika.
4. Phatikizani ufa ndi kirimu wowawasa ndikuwonjezera msuzi wotsalira mutawiritsa kabichi.
5. Thirani masamba ndi osakaniza.
6. Finyani casserole ndi tchizi yokazinga, kuphika mu uvuni mpaka kabichi ndi zukini kukhala zofewa.

Chinsinsi Cha Green Bean Stew Chicken

• 400 g filet,
• 200 g nyemba zobiriwira
• 2 tomato
• Anyezi 2,
• 50 g chilantro kapena parsley,
• 2 tbsp. l mafuta a masamba
• mchere kulawa.

1. Dulani nyamayi m'miyeso yopyapyala ndi mwachangu poto wowotcha mumafuta.
2. Onjezani anyezi wosemedwa m'mphete zowonekera.
3. Kuphika nyemba mpaka theka kuphika.
4. Ikani filet yokazinga, anyezi, nyemba zosankhika, phwetekere wokometsedwa mu poto.
5. Onjezani msuzi pang'ono wotsalira mukathira nyemba ndi masamba.
6. Zakudya za simmer kwa mphindi 15 pa kutentha kochepa.

Chinsinsi cha Aphika A shuga

• 300 g ya ng'ombe,
• 3 ma biringanya
• 80 g wa walnuts,
• 2 cloves wa adyo,
• 2 tbsp. l ufa
• 2 tbsp. l mafuta a masamba
• 1 tbsp. l mandimu
• basil, cilantro, parsley, mchere ndi tsabola - kulawa.

1. Dulani biringanya mu cubes ndi mwachangu mu mafuta.
2. Dulani nyama mu magawo 1 × 1 masentimita, ndikuzunguliza mu ufa ndi mwachangu mbali zonse.
3. Pukuta mtedza mu matope kapena blender, uzipereka mchere, mandimu, tsabola. Sakanizani zonse mpaka yosalala.
4. Ikani biringanya ndi nyama mumiphika, kuwaza ndi adyo wosankhidwa, ndikutsanulira msuzi.
5. Phimbani mbale ndi malo mu uvuni wozizira.
6. Tsitsani mbale kwa mphindi 40 pa kutentha kwa +200 o C.

Kuchokera ku nyama kapena nsomba, mutha kuphika zidutswa zakudya ndikuwaphika mu mafuta ochepa.

Chinsinsi cha Cranberry Mousse kwa odwala matenda ashuga

• 50 g cranberries
• 1 tsp gelatin
• 30 g xylitol,
• 1 chikho cha madzi.

1. Thirani gelatin mu 50 ml ya madzi ofunda ndikusiya 1 ora.
2. Pukutani mosamala cranberries ndi xylitol, onjezerani madzi otsala, wiritsani ndi kupsinjika.
3. Phatikizani msuzi wofunda wa mabulosi ndi gelatin, kutentha, osabweretsa chithupsa.
4. Tenthetsani kusakaniza ndi kumenya ndi chosakanizira.
5. Thirani mousse mumakumba nkhuni, ikani mufiriji kuti ikhale yolimba.

Chinsinsi Cha Tropicano Chocolate Ice Cream

• Malalanje 2
• Ma avocados,
• 2 tbsp. l stevia
• 2 tbsp. l nyemba za cocoa
• 4 tbsp. l ufa wa cocoa.

1. Pakani zest za malalanje kudzera mu grater ndikufinya msuzi wake.
2. Onjezani mnofu wa avocado ndi kuwaza chakudyacho ndi blender.
3. Phatikizani zosakaniza ndi stevia ndi ufa wa cocoa.
4. Sakanizani zonse ndikusamutsa magalasi. Kuwaza nyemba za cocoa ndi zest wa lalanje.
5. Zakudya zotsekemera za 1 ora.

Pali maphikidwe ambiri osavuta komanso otsika mtengo kwa odwala matenda ashuga. Itha kukhala zakudya zam'madzi, zopatsa mphamvu, nyama kapena nsomba. Pogwiritsa ntchito zinthu zosiyanasiyana, simungaphike kokha zakudya za tsiku ndi tsiku, komanso mchere wotsekemera, chakudya chamadzulo.

Zakudya Zopatsa Thanzi Odwala Matendawa a 2

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

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

Momwe michere ndi mapuloteni osiyanasiyana

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

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

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

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

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

Agogo amasiyana pakati pawo. Zinthu zachilengedwe zimapanga 20% ya zakudya za tsiku ndi tsiku. Pambuyo pa zaka 45, ndi za m'badwo uno kuti mtundu 2 wa matenda ashuga ndiwofanana, tikulimbikitsidwa kuti m'malo mwake mukhale mapuloteni amanyama (ng'ombe, nkhumba, mwanawankhosa) ndi masamba (soya, bowa, mphodza), nsomba zamafuta ochepa komanso nsomba zam'madzi.

Tekinoloje zobisika zam'kati zovomerezeka zazopatsa shuga

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

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

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

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

Malangizo angapo ochokera kwa endocrinologist:

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

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

Maphikidwe abwino kwambiri azakudya zamafuta ochepa

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

Sangweji yokhala ndi hering'i (125 Kcal)

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

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

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

Mazira okhazikika

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

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

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

Squash caviar (gawo limodzi - 93 Kcal)

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

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

Kwa ma servings 6 a caviar:

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

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

Chinsinsi cha kalori yotsika kwa mitundu yachiwiri ya anthu ashuga ndiwodziwika kwambiri.

Kachule wa Leningrad (1 akutumizira - 120 Kcal)

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

Pakumapeto 6 kwa supu:

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

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

Zakudya Zosavomerezeka za Anthu Odwala matenda ashuga

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

Poyesererako ntchito:

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

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

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

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

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

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

Zakudya zomanga thupi ndi Mapuloteni

Mapuloteni ndi chakudya, kukhala gawo lofunikira la chakudya, mpaka pamlingo wina kapena wina kumakulitsa kuchuluka kwa shuga m'magazi. Ngakhale ziyenera kudziwika kuti maupangidwe awo amathandizira thupi ndi osiyana.

Mapuloteni ndi mapuloteni omwe ndi chinthu chapadera chomanga. Ndichotengera "njerwa" izi kuti munthu apangidwe. Mapuloteni, omwe ndi gawo limodzi lamapangidwe achilengedwe, amachititsa kagayidwe kachakudya ka thupi.

Kuphatikiza apo, ntchito za siginecha zimapatsidwa mapuloteni, monga kuphatikiza kwa kagayidwe kazinthu. Ndi mapuloteni okhazikika omwe amagwira ntchitozi. Izi zimaphatikizapo mapuloteni a mahomoni. Amanyamula ndi magazi, kuwongolera ndende ya zinthu zosiyanasiyana za m'madzi a m'magazi.

Ponena za matenda ashuga, chilichonse chidzaonekera pompopompo tikanena kuti insulini ndiye mapuloteni ovomerezeka a mahomoni. Chifukwa chake, ndikofunikira kwambiri kudzaza thupi ndi chakudya chama protein.

Zakudya zomwe zimakhala ndi mapuloteni ambiri ndi monga: dzira loyera, nsomba, nkhuku, ng'ombe, tchizi.

Ponena za chakudya chamafuta, pali lingaliro lolakwika kuti ndizakudya za anthu odwala matenda ashuga omwe ayenera kumasulidwa kwathunthu kwa chakudya chamagulu.

Polankhula za kufunikira kwa chakudya chamagulu thupi lonse, ndikofunikira kudziwa kuti amalipira ndalama zamphamvu za anthu ndi 70%.

Mawuwo - munthu ndi munthu kwa munthu, akhoza kupangidwa kuti ali ndi chiyembekezo chokwanira kwa iwo.

Kutsegulira lingaliroli, kuyenera kutsimikiziridwa kuti, pakuvulaza kwawo, zopangidwa ndi chakudya zomwe zili ndi chakudya zimatha kugawidwa m'magulu atatu omwe ali ndi matenda ashuga osiyana siyana:

Zitsanzo za maphikidwe otsika-kalori

Kwa odwala matenda ashuga oledzera, mawu oti "chakudya" amapanga mtundu woipa, kupatsa chiyembekezo, kukhumudwa, komanso kukhumudwa. Kuweruza kumeneku kungangopangitsa kuseketsa komanso kuseka mosangalatsa, osatinso.

Zophikira za nkhuku zokoma, maphunziro abwino odabwitsa, mbale zam'madzi za broccoli, kolifulawa, mpunga wa bulauni, barele wa ngale, chimanga kapena oatmeal - izi, poyang'ana koyamba, zinthu zopanda ulemu m'manja mwa wamatsenga wakukhitchini, yemwe wodwala aliyense angakhale, amakhala luso lapamwamba lophika .

Ndipo, koposa zonse, zomwe ndikufuna kutsindika ndizakuti maphikidwe a matenda ashuga ndi othandiza kwambiri, kwa anthu athanzi lathunthu.

Tikuyamba kukhazikitsa chidwi pompopompo, kunyamula zojambulajambula komanso kupereka maphikidwe azakudya zosavuta komanso zosangalatsa (zojambulidwa ndi zithunzi zokongola) kwa odwala matenda ashuga.

Pizza waku Italy

Kodi mumakonda bwanji mwayiwu - pizza kwa odwala matenda ashuga? Inde, inde mwamva bwino - ndi pitsa.

Kenako lembani njira yosavuta yosakira komanso zakudya zabwino zaphikidwe kwambiri.

Pophika, timagwiritsa ntchito ufa wokhala ndi index yotsika ya glycemic.

Pazakuyenera:

• Buckwheat ufa - 50 mayunitsi.
• ufa wa chickpea - 35 mayunitsi.
• rye ufa - 45 mayunitsi.

Mtanda: ufa wa rye - 150 magalamu + 50 magalamu a buckwheat ndi cocpea kapena ufa wa fulakesi, yisiti yowuma - theka la supuni, uzitsine mchere ndi 120 ml ya madzi ofunda. Kokani zosakaniza zonse bwino. Pakucha, ikani maola angapo mumbale yothira mafuta amasamba.

Mtanda ukakonzeka, voliyumuyo imachulukana, iigwiritse ndikusungunula momwe pitsa idzaphira. Ikani uvuni. Kuphika mu uvuni wotenthetsedwa ndi madigiri 220 kwa mphindi 5 mpaka mawonekedwe atafooka.

Pambuyo pake, onjezani kudzazidwa kulikonse komwe mungakonde ndikuphika kwa mphindi 5 mpaka tchizi isungunuke.

• nkhuku
• nyama ya nkaka
• ma mussel
• nyanja yamadzulo
• anyezi
• Tomato
• belu tsabola
• maolivi kapena maolivi
• bowa watsopano wamtundu uliwonse,
• tchizi wosakhazikika.

Dzungu Msuzi wa phwetekere

Kupanga chakudya chamadzulo kwa odwala matenda ashuga a 2 ndikosavuta.

Tiyenera kukumbukira kuti maphikidwe onse a anthu odwala matenda ashuga amakhazikitsidwa pamizati itatu, mosavuta, amapangidwa motsatira malamulo atatu oyambira:

• msuzi - ng'ombe kapena nkhuku m'madzi "achiwiri",
• masamba ndi zipatso - zatsopano komanso zosasungidwa,
• zogulitsa - pokhapokha ndi index yotsika ya glycemic (osapitirira 55 mayunitsi).

• dzungu - 500 g.,
• adyo - 3 cloves,
• phwetekere puree - 500 g, wokonzedwa ndi msuzi watsopano wosenda,
• mchere wamchere - kulawa, koma osapitilira supuni 1,
• mafuta a masamba (azitona) - 30 mg,
• masamba a rosemary - theka la supuni,
• msuzi - 700 ml,
• tsabola pansi - kotala la supuni.

1. Choyeretsedwa ndipo dzungu losankhidwa bwino limapatsidwa mafuta a masamba.
2. Adyo wokhala ndi gawo komanso rosemary amatumizidwanso kuno.
3. Tomato puree amawonjezeredwa ndipo chilichonse chimapatsidwa mphindi 5.
4. Timalumikizitsa chopanda chotsirizidwa ndi msuzi wowira, bweretsani ku chithupsa. Chotsani pamoto - msuzi wokoma ndi wokonzeka.
5. Mukatumikira, mutha kuwonjezera zonenepa.

Cauliflower Solyanka

Pali mitundu ingapo ya hodgepodge. Chinsinsi ichi ndi njira yayikulu, osati msuzi.

• kolifulawa - 500 g
• anyezi - mutu umodzi,
• Tsabola waku Bulgaria - 1 pc.,
• phwetekere puree - tomato atatu wosenda,
• kaloti - 1 pc.
• mafuta masamba - awiri tbsp. spoons
• mchere, zonunkhira - kulawa.

1. Masamba ndi anyezi ndi peeled, kuchapa, kuwaza bwino ndi kuwiritsa pamoto wochepa kwa mphindi 5.
2. Mousse wa phwetekere watsopano umawonjezeredwa pamenepo.
3. Kholifulawa amasinthidwa ndi inflorescence ndipo amatumizidwa ku stew ndi masamba.
4. Mbaleyi imathiridwa mchere pang'ono, ndikuphatikiza ndi zonunkhira.
5. Mphindi 10 itatha kuphatikizidwa ndikukhazikika, imatha kuthandizidwa patebulo.

Biringanya mumiphika ndi nyama ndi msuzi wa peanut

Zukini ndi biringanya ndizothandiza kwambiri kwa odwala matenda ashuga.

Ndikofunikira kwambiri kutsindika glycemic index yama biringanya ndi ma calorie awo, omwe ali magawo 15 ndi 23 kcal pamagalamu zana, motsatana. Izi ndizongowonetsera chabe, motero bAnthu ovomerezeka a mtundu wa 2 odwala matenda ashuga siwokoma komanso opatsa thanzi komanso komanso athanzi kwambiri.

Osangokhala banja lanu lokha, komanso alendo adzayikira kusinthika kwa "luso" ili.

• ng'ombe - 300 g
• biringanya - 3 ma PC.,
• mtedza (peeled) - 80 g.,
• adyo - 2 zovala zazikulu,
• ufa - 2 tbsp. spoons
• mandimu - 1 tbsp. supuni
• mafuta masamba - 2 tbsp. spoons
• amadyera - basil, cilantro, parsley,
• mchere, tsabola, zonunkhira - kulawa,
• miphika - 2.

1. Dulani biringanya motalika, kuwaza ndi mchere ndikusiya kwa mphindi 30 kuti muchese mkwiyo.
2. Mpunga ndi mwachangu ndi biringanya mu masamba mafuta pansi kutentha kwambiri.
3. Nyama peel kuchokera mufilimuyi, kudula mu masentimita 1 masentimita ndikuyika mu ufa.
4. Mwachangu mu gulu limodzi, kuti mupewe kumamatira, muyenera kuchita izi zingapo.
5. Mumatope, pera mtedza ndi mchere kapena pogaya ndi blender. Onjezani mandimu ndi tsabola, kuchepetsa ndi madzi kuti pakhale wowawasa zonona.
6. Ikani biringanya ndi nyama mumiphika iwiri, kutsanulira adyo wosenda, kutsanulira mu msuzi wa chiponde, kutseka chivundikirocho ndikuyika mu uvuni wozizira. Uvuni wozizira umafunikira kuti miphika isang'ambe chifukwa cha kutentha.
7. Kuphika mbale kwa mphindi 40 kutentha pa madigiri 200.
8. Kuwaza ndi zitsamba musanatumikire.

Msuzi wakuzizira wa gazpacho ku Spain

Chinsinsi chosavuta ichi chidzakopa kwambiri odwala matenda ashuga mu kutentha kwambiri - chakudya chotsitsimutsa, chosangalatsa komanso chopatsa thanzi.

• tomato - 4 ma PC.,
• nkhaka - 2 ma PC.,
• Tsabola waku Bulgaria - 2 ma PC.,
• anyezi - 1 pc.,
• adyo - 2 cloves,
• mafuta a azitona - supuni zitatu,
• viniga wa viniga - supuni 1,
• olowa ku Borodino mkate - 4-5 zidutswa,
• mchere, zonunkhira, tsabola, parsley, basil - kulawa.

1. Peel scaladed phwetekere owiritsa, kuwalamulira kukhala ma cubes.
2. Timatsuka ndikumata nkhaka.
3. Dulani tsabola wa belu m'ming'alu yaying'ono.
4. Zinthu zonse zodulidwa, kuphatikizapo adyo, zimadutsa kudzera pa blender.
5. Onjezani amadyera osenda bwino ndikutumiza kwa pombe kwa maola atatu mufiriji.
6. Musanatumikire, onjezani okonza msuzi.
7. Kusasinthasintha kwa mbale kungasinthidwe ndikuwonjezera msuzi wa phwetekere wokonzedwa kumene.

Zikondamoyo ndizoyenera kwambiri msuzi wa matenda ashuga. Zitha kutumikiridwa padera komanso monga chothandizira m'njira yoyamba.

• rye ufa - 1 chikho,
• zukini - 1 pc.,
• dzira - 1 pc.,
• parsley, mchere, zonunkhira, zitsamba - kwanu.

1. Peeled zukini kabati.
2. Onjezani dzira, zitsamba zosankhidwa, mchere ndi zonunkhira pamenepo.
3. Fritters amathiriridwa mu mafuta masamba. Komabe, zikondamoyo zotentha zimapindulitsa kwambiri kwa odwala matenda ashuga.
4. Ngati mukufuna, zukini zitha kusintha ndi ufa wa rye ndi kefir mu 3: 1 kuchuluka.

Nsomba casserole ndi mpunga

Chakudyachi chidzakhala choyenera ndipo chisangalatsidwe ndi onse m'banjamo pachakudya chamadzulo komanso chamadzulo.

• nsomba zamafuta - 800 g.
• mpunga - magalasi awiri,
• kaloti - 2 ma PC.,
• kirimu wowawasa (mafuta ochepa) - supuni zitatu,
• anyezi - 1 mutu,
• mafuta a masamba, mchere, zonunkhira.

1. Kuphika nsomba pasadakhalepakucheka mzere wozungulira.
2. Phatikizani anyezi wosankhidwa ndi kaloti ndi nsomba, simmer kwa mphindi 10 mu mafuta a masamba ndi madzi.
3. Pansi pa nkhungu yikani theka la mpunga, wotsukidwa ndi kuwiritsa.
4. Mpunga umamenyedwa ndi kirimu wowawasa ndipo zinthu zoyendetsedwa zimayikidwa pamenepo.
5. Mpunga wotsalawo umayikidwa pamwamba, womwe umakonkhedwa ndi tchizi yokazinga.
6. Mtsuko umayikidwa kwa mphindi 20 mu uvuni, wotentha mpaka 210 madigiri.
7. Pambuyo popangidwa ndi kutumphuka wagolide, mbaleyo yakonzeka.

Nsomba zofiira zophika ndi zojambulazo

Chinsinsi ichi sichosavuta kungoganiza bwino, komanso chakudya chabwino komanso chopatsa thanzi chomwe chitha kuphatikizidwa mndandanda wazakudya za anthu odwala matenda ashuga.

• nsomba zofiira (fillet kapena steak) - 4 ma PC.,
• tsamba la Bay - 3 ma PC.,
• mandimu - 1 pc.,
• anyezi - 1 pc.,
• mchere ndi zonunkhira kuti mulawe.

1. Zidutswa zosanjidwa nsomba zofiira zimayikidwa pa zojambulazo zowazidwa ndi anyezi, zokutira m'mphete zokhala theka.
2. Ndimu, yosemedwa m'mphete ndi tsamba lachi Bay, imayikidwa pamenepo "kumbuyo".
3. Mbale wapamwamba umathiridwa ndi mandimu.
4. Nsombayi imatsekedwa mwamphamvu ndi zojambulazo ndikutumizidwa kwa mphindi 20 uvuni, yomwe idayamba kuyatsidwa mpaka madigiri 220.
5. Pambuyo pozizira, mbaleyo amaiyika pa mbale zosiyana, zowazidwa ndi zitsamba ndikuyika patebulo.

Squash caviar

Zukini caviar ndiwophika monga mbale ya mbali ya odwala matenda ashuga.

• zukini - 2 ma PC.,
• uta - mutu umodzi,
• kaloti - 1-2 ma PC.,
• phwetekere puree - 3 tomato (yosenda),
• adyo - 2 cloves,
• mchere, zonunkhira - kulawa.

1. Zosakaniza zamasamba kutsukidwa ndi kupukutidwa bwino.
2. Kenako amadzala poto wowotcha, ndi kuwonjezera kwa mafuta a masamba.
3. Pambuyo pozizira, zinthu zotsirizidwa zimaphwanyidwa ndi blender, phwetekere puree zimawonjezedwera kwa iwo ndikupatsidwa kwa mphindi 15 zina.
4. Mbaleyi amaiphika patebulo.

Chocolate Ice cream ndi Tropicano Avocado

• malalanje - 2 ma PC.,
• avocado - 2 ma PC.,
• stevia kapena stevioside - 2 tbsp. spoons
• nyemba za cocoa (zidutswa) - 2 tbsp. spoons
• cocoa (ufa) - 4 tbsp. spoons.

1. Ma Rube zest.
2. Wofinya mandimu a lalanje.
3. Pogwiritsa ntchito blender, sakanizani zosakaniza: juwisi, zamkaka za avocado, stevioside, ufa wa cocoa.
4. Thirani zipatsozo mugalasi la pulasitiki, onjezani nyemba za nyemba za cocoa, owaza ndi zest ndikutumiza mufiriji.
5. Zakudya zokometsera zabwino zakonzeka mu ola limodzi. Alendo amasangalala nanu.

Strawberry odzola

• sitiroberi - 100 g
• madzi - 0,5 l.,
• gelatin - 2 tbsp. spoons.

1. Zilowera pasadakhale gelatin.
2. Ikani ma sitiroberi mu msuzi, kuwonjezera madzi ndikuphika kwa mphindi 10.
3. Thirani gelatin mu madzi otentha a sitiroberi ndi kubweretsanso. Chotsani zipatso zophika.
4. Mu pre-okonzekeratu zisamere pachakudya, ikani mabulosi atsopano, kudula motalika ndi kutsanulira mu decoction.
5. Lolani kuziziritsa kwa ola limodzi ndi firiji - mutatha kukhazikika, mcherewo ndi wokonzeka.

Zipatso ndi Masamba a Smoothie

• apulo - 1 pc.,
• mandarin kapena lalanje - 1 pc.,
• dzungu madzi - 50 gr.,
• mtedza, mbewu - supuni 1,
• ayezi - 100 g.

Kuphika:

1. Pindani mu blender ndi kumenya bwino: akanadulidwa apulo, lalanje, madzi a dzungu, ayezi.
2. Thirani mugalasi lalikulu. Kuwaza ndi mbewu zamakangaza, mtedza wosenda kapena mbewu.
3. Zipatso zina zimatha kugwiritsidwa ntchito ngati mafilimu, koma nthawi zonse ndi index yotsika ya glycemic.

Curd Souffle

• tchizi chamafuta ochepa (osapitirira 2%) - 200 g.,
• dzira - 1 pc.,
• apulo - 1 pc.

1. Chotsani ndikudula apulo.
2. Ikani ziwiya zonse mumtsuko ndikusakaniza bwino ndi blender.
3. Konzani zing'onozing'ono zophika microwave.
4. Kuphika pazokulitsa mphamvu kwa mphindi 5.
5. Chotsani mu uvuni, kuwaza ndi sinamoni ndikulola kuziziritsa.

Apricot Mousse

• ma apulosi opanda mbewu - 500 g.,
• gelatin - supuni 1.5,
• lalanje - 1 pc.,
• dzira zinziri - 5 ma PC.,
• madzi - 0,5 malita.

1. Zilowerere gelatin ndikubweretsa lalanje zest.
2. Thirani ma apricots ndi madzi, ikani moto ndikuphika kwa mphindi 10.
3. Kuzizira, kumenya misa yonse ndi blender mpaka kusenda.
4. Finyani madziwo kuchokera hafu ya lalanje.
5. Menyani mazira padera, onjezerani gelatin pamenepo ndikusakaniza bwino.
6. Phatikizani zida zonse, onjezani zest. Thirani mu zisamere ndi firiji kwa maola angapo mpaka solidified.

Zakudya zopatsa thanzi kwa anthu odwala matenda ashuga sizongowonjezera pa pulogalamu ya chithandizo - ndikupitiliza kwa moyo, wopatsa chidwi, wodzala ndi malingaliro komanso malingaliro.

Momwe mungadye ndi shuga

Dokotala akapeza mtundu wachiwiri wa matenda ashuga, munthu ayenera kuwunika zakudya zake ndikuyamba kudya mokwanira. Zakudya zomwe zimadyedwa ziyenera kukhala ndi zinthu zonse zofunika m'thupi.

Madokotala amalimbikitsa kudya pafupipafupi, kasanu mpaka kasanu ndi kamodzi patsiku, m'magawo ang'onoang'ono. Zakudya zamafuta ndi mafuta ophikira siziyenera kuyikidwa kunja kwa zakudya momwe zingathere. Nyama ndi nsomba ziyenera kusankhidwa mitundu yamafuta ochepa.

Mitengo yambiri imayenera kuphatikizidwa muzakudya tsiku lililonse, makamaka ngati wodwala wayamba kunenepa kwambiri. Mtundu wamtunduwu umakhala ndi michere yambiri komanso mavitamini, chifukwa chomwe amachepetsa m'ndondomeko ya glycemic ya zakudya zonse zomwe zimadyedwa nthawi yomweyo masamba.

• Kupanga chakudya cha sabata yonseyo, ndikofunikira kuti muzolowere kukhala ndi gawo longa chakudya. Chizindikiritso cha kuchuluka kwa chakudya chamafuta chimatha kuphatikizira 10-12 g ya glucose, chifukwa chake anthu omwe ali ndi matenda a mtundu 2 kapena matenda a shuga 1 sayenera kudya zopitilira 25 patsiku. Ngati mumadya kangapo kasanu ndi kamodzi patsiku, mumatha kudya 6 XE yambiri pachakudya chilichonse.
• Kuti muwerenge kuchuluka kwa zopatsa mphamvu mu zakudya, muyenera kukumbukiranso zaka, kulemera kwa odwala matenda ashuga, kupezeka kwa ntchito zolimbitsa thupi. Ngati zikuvuta nokha kupanga mndandanda wazakudya, mutha kufunsa katswiri wazakudya kuti akupatseni malangizo.

Anthu onenepa kwambiri ayenera kudya masamba ambiri ndi zipatso zopanda zipatso tsiku lililonse, makamaka chilimwe. Zakudya zamafuta ndi zotsekemera siziyenera kuyikidwa kunja kwa zakudya momwe zingathere.

Munthu wowonda kwambiri, m'malo mwake, azikulitsa zopatsa mphamvu za calorie kuti azisinthasintha kulemera ndi kagayidwe m'thupi.

Zomwe sizingadyedwe ndi shuga

Anthu odwala matenda ashuga ayenera kukonda zakudya zopepuka komanso zopatsa thanzi zokhala ndi index yotsika ya glycemic. Pogulitsa mutha kupeza mkate wapadera wopangidwa kuchokera ku ufa wa rye, umaloledwa kudya zosaposa 350 g patsiku. Mndandanda wamtundu wa glycemic wopangira izi ndi magawo 50, ndipo mkate wokhala ndi chinangwa - 40 mayunitsi.

Pokonzekera phala yokhala ndi madzi, buckwheat kapena oatmeal imagwiritsidwa ntchito. Zakudya za zakudya zimakonzedwa bwino ndikuphatikiza tirigu (mayunitsi a GI 45) ndi barele wa ngale ndi zigawo za GI 22, ndizothandiza kwambiri.

Msuzi wa anthu odwala matenda ashuga amaphika chifukwa chamasamba, kawiri pa sabata amaloledwa kuphika msuzi mu msuzi wamafuta ochepa. Masamba ndimadyedwe abwino kwambiri aiwisi, owiritsa ndi othandizira. Masamba othandiza kwambiri ndi monga kabichi, zukini, zitsamba zatsopano, dzungu, biringanya, tomato. Saladi amalimbikitsidwa kuti azikola ndi mafuta a masamba kapena mandimu atsopano.

1. M'malo mwa mazira a nkhuku okhala ndi GI ya mayunitsi 48, ndibwino kuphatikiza zinziri pamenyu, zitha kudyedwa zochulukirapo osapitilira zidutswa ziwiri patsiku. Mitundu yosiyanasiyana ya nyama imasankha mitundu yazakudya - kalulu, nkhuku, ng'ombe yopendekera, imawiritsa, kuphika ndi kuwotcha.
2. Zinthu za nyemba zimaloledwanso kuti zidyedwe. Mwa zipatsozo, mitundu yambiri ya acidic imasankhidwa nthawi zambiri, chifukwa zokoma zimakhala ndi index ya glycemic chifukwa cha kuchuluka kwa shuga. Zipatso zimadyedwa mwatsopano, zimapangidwanso ndi zipatso komanso zopatsa mchere pogwiritsa ntchito zotsekemera.
3. Tiyi yobiriwira imadziwika kuti ndi yofunika kwambiri chakumwa, ngakhale tikulimbikitsidwa kuphika compote ndi kuwonjezera kwa chiuno cha rose. M'malo mwa shuga, m'malo mwa shuga mumagwiritsidwa ntchito pokonza mbale zotsekemera, pakati pawo Stevia ndiye wokonda kwambiri mwachilengedwe komanso wapamwamba kwambiri.
4. Kuchokera pazopaka zamkaka zomwe mumatha kudya, mutha kudya kapu imodzi patsiku la yogati, kefir, index ya glycemic yomwe ndi magawo 15. Monga njira, tchizi chokoleti chokhala ndi index ya glycemic ya mayunitsi 30 chikuwonjezedwa ku chakudya, amaloledwa kudya zosaposa 200 g za malonda patsiku. Mafuta aliwonse amathanso kudyedwa ochepa, okwanira 40 g patsiku.

Ndibwino ngati mukukana kudya makeke komanso makeke okhathamiritsa kwambiri, mafuta anyama, nkhumba mafuta, zakumwa zoledzeretsa, zonunkhira, marinade, zipatso zotsekemera, maswiti, tchizi wamafuta, ketchup, mayonesi, mbale zotsekemera, mchere, masoseji, masoseji, zakudya zamzitini nyama yamafuta kapena msuzi wa nsomba.

Kuti muwone kuchuluka kwa zakudya zomwe zimadyedwa patsiku komanso kuchuluka kwa zakudya, odwala matenda ashuga amapanga zolemba, zomwe zikuwonetsa kuti ndi zakudya ziti zomwe zidadyedwa patsikulo. Kutengera ndi izi, mutatha kuyesa magazi a shuga, mutha kuwunika kuchuluka kwa zomwe achire amalimbitsa thupi.

Komanso, wodwalayo amawerengetsa kuchuluka kwa kilocalories ndi mkate zomwe amadya.

Jambulani chakudya chamlungu womwewo

Kuti apange mndandanda wawo moyenera, wodwalayo ayenera kuphunzira ndikusankha maphikidwe a mbale omwe ali ndi matenda a shuga a 2 tsiku lililonse. Sankhani bwino zamasamba ndikuthandizira tebulo lapadera, lomwe limawonetsa mndandanda wazinthu zomwe zimapangidwira.

Mtundu uliwonse womwe wapakidwa chakudya chilichonse umatha kupitirira 250 g, kuchuluka kwa nyama kapena nsomba sikupitilira 70 g, gawo la masamba ophika kapena mbatata yosenda ndi 150 g, chidutswa cha mkate cholemera 50 g, ndipo kuchuluka kwa madzi amtundu uliwonse omwe mumamwa sikupitirira galasi limodzi.

Kutengera ndi lingaliro ili, odwala matenda ashuga amakonzedwa tsiku lililonse. Kuti muchepetse kumvetsetsa zomwe zingaphatikizidwe pazakudya zam'mawa, nkhomaliro, chakudya chamadzulo masana komanso chakudya chamadzulo, mutha kulingalira za pafupifupi chakudya cha mlungu uliwonse kwa anthu odwala matenda ashuga oyamba kapena achiwiri.

• Hercules phala yokhala ndi batala wochepa, batala kaloti watsopano, buledi, ndi zipatso zosafunikira popanda shuga amapatsidwa chakudya cham'mawa.
• Tiyi ya zitsamba ndi mphesa zimapezekanso masana.
• Pa nkhomaliro, tikulimbikitsidwa kuphika msuzi wopanda mchere, saladi wa masamba atsopano wokhala ndi chidutswa chochepa cha nyama, buledi ndi madzi a mabulosi.
• Monga chakudya chamasana, gwiritsani ntchito apulosi wobiriwira ndi tiyi.
• Chakudya chamadzulo, mutha kuphika tchizi chochepa chamafuta ndi mkate ndi compote.
• Musanagone. Mutha kumwa kapu ya yogati.

1. M'mawa amakhala ndi chakudya cham'mawa chokhala ndi masamba osankhidwa, kachilombo kakang'ono ndi mkate, chakumwa chosatha.
2. Chakudya cham'mawa, mumatha kusangalala ndi masamba osenda bwino ndi chicory.
3. Chakudya chotsekemera ndi msuzi wowonda ndi kuphatikiza wowawasa wowawasa, nyama yopanda ndi mkate, mchere.
4. Khalani ndi zoziziritsa kukhosi tchizi tchizi ndi zakumwa zipatso. Vuto lina lofunikira ndi seramu yamtundu 2 shuga.
5. Chakudya chamadzulo ndi mazira owiritsa, ma cutlets otentha, buledi wopanda shuga, tiyi wopanda mankhwala.
6. Musanagone, mungamwe kapu ya ryazhenka.

• Pa kadzutsa koyamba, mutha kupangira buwheat, tchizi chamafuta pang'ono, mkate, tiyi wopanda mafuta.
• Chakudya chamasana, ingomwani zakumwa za zipatso kapena compote.
• Idyani ndi msuzi wamasamba, nkhuku yophika, mkate, mutha kutumiza apulosi wobiriwira ndi mchere wamadzi.
• Monga chakudya chamasana, gwiritsani ntchito apulosi wobiriwira.
• Chakudya chamadzulo, mutha kuphika masamba ophika ndi masamba a nyama. Yophika kabichi, chakudya ndi compote.
• Musanagone, imwani yogurt yamafuta ochepa.

1. Chakudya cham'mawa, amadya phala la mpunga ndi beets, chidutswa cha tchizi watsopano, mkate, kumwa chakumwa cha chicory.
2. Chakudya cham'mawa, saladi wa zipatso.
3. Chakudya chamasana, msuzi wamasamba, masamba ophika ndi mphodza, mkate ndi zakudya.
4. Mutha kuluma kudya ndi zipatso zosankhidwa ndi tiyi wowonda.
5. Madzulo, nsomba zowotcha, mkate wa chinangwa, tiyi wopanda mafuta.
6. Asanagone, amamwa kefir.

• Pakudya kadzutsa koyamba, mutha kuphika saladi wa kaloti ndi maapulo wobiriwira, tchizi cha mafuta ochepa, mkate, tiyi wopanda mafuta.
• Chakudya chamasana chimakhala ndi zipatso zosapsa ndi madzi amchere.
• Idyani ndi msuzi wa nsomba, zukini zophika, nkhuku yophika, mkate, chakumwa cha mandimu.
• Saladi wa kabichi ndi tiyi wopanda mafuta amathandizira tiyi wamadzulo.
• Chakudya chamadzulo, mutha kuphika chakudya cham'madzi, kabichi yowona, amadyera buledi ndi tiyi wopanda shuga.
• Musanagone, imwani kapu ya mkaka wambiri.

1. Chakudya cham'mawa chimatha kuphatikizira oatmeal, saladi wa karoti, mkate ndi chicory pompopompo.
2. Saladi wa citrus ndi tiyi wopanda shuga amapatsidwa chakudya chamasana.
3. Pa nkhomaliro, konzekerani supu ya Zakudyazi, chiwindi chowotchera, kuwiritsa mpunga pang'ono, kupereka mkate ndi zipatso zabwino.
4. Pazakudya zokhazokha, mutha kukhala ndi saladi ya zipatso ndi mchere wamadzi popanda mpweya.
5. Chakudya chamadzulo, mutha kupaka ngale ya barele, zucchini, mkate, tiyi wopanda shuga.
6. Musanagone, imwani yogati.

• Chakudya cham'mawa, iwo amadya chakudya chochuluka, kagawo ka tchizi chatsopano, saladi wama beets, mkate, chakumwa chosamwa.
• Chakudya cham'mawa cham'mawa chitha kukhala ndi zipatso zopanda zipatso ndi chicory.
• Chakudya chamasana, amapangira msuzi wa nyemba, nkhuku ndi mpunga, supu ya biringanya, ndipo amatumizira mkate ndi msuzi wa cranberry.
• Masana mutha kukhala ndi chithunzithunzi chamtundu wa zipatso, chakumwa chosasangalatsa.
• Pa chakudya chamadzulo, adatipatsa dzungu phala, cutlet, saladi yamasamba, mkate, tiyi wopanda mafuta.
• Usiku mutha kumwa kapu ya ryazhenka.

Ichi ndi chakudya choyenera kwa sabata limodzi, chomwe mungasinthe ngati kuli koyenera mwa kufuna kwanu. Mukamalemba menyu, ndikofunikira kuti musaiwale kuphatikiza masamba ambiri momwe mungathere, makamaka ngati muku onenepa kwambiri. Komanso musaiwale kuti ndikofunikira kuphatikiza zakudya komanso masewera olimbitsa thupi ndi shuga.

Ndi zakudya ziti zomwe nzabwino kuzisokoneza shuga zidzafotokozedwa ndi katswiri kuchokera video kanema.