Mitundu ya odwala matenda ashuga ndi maphikidwe awo

Tikukupemphani kuti muwerenge nkhaniyi pamutuwu: "ma saladi a ashuga ndi maphikidwe awo" ndi ndemanga kuchokera kwa akatswiri. Ngati mukufuna kufunsa funso kapena kulemba ndemanga, mutha kuchita izi pansipa, nkhaniyo itatha. Katswiri wathu wamtundu wa endoprinologist adzakuyankhirani.

Ma saladi mu zakudya za anthu ambiri amasangalala ndi malo. Izi zimasiyanitsa menyu yatsiku ndi tsiku ndipo zimakupatsani mwayi wowulula zatsopano kuchokera pamawonekedwe atsopano. Menyu ya anthu odwala matenda ashuga apatsanso mwayi woti muzitha kudya zakudya zabwino komanso zathanzi.

Kanema (dinani kusewera).

Kodi ma saladi amishuga osiyanasiyana amasiyana bwanji ndi maphikidwe apakale?

Anthu omwe ali ndi matenda ashuga ayenera kusankha bwino zakudya komanso zakudya.

Anthu omwe amadalira insulin amayenera kuyang'anira kuchuluka kwa glucose pansi kuti pasakhale zovuta zina mthupi chifukwa chakuchepa kapena kuchuluka kwake.
Mtundu wachiwiri wa matenda a shuga umagwirizana kwambiri ndi kunenepa kwambiri, womwe umayenera kuchotsedwa kuti ubwezeretse shuga kukhala wabwinobwino. Zakudya zopatsa mphamvu zimayenera kuchepetsedwa m'zakudya za anthu odwala matenda ashuga, ngakhale kuti kupezeka kwathunthu sikungovomerezeka.

Koma kwa odwala matenda ashuga, zina mwazomwe zimapangidwa ndizophatikizika chifukwa zimayambitsa kuperewera kwa shuga. Kusintha koteroko kumafunikira kusintha kwa insulin kuti muchepetse kunenepa kwambiri kapena kukomoka kwa glycemic. Chifukwa chake, pokonzekera masaladi muyenera kusankha zinthu zoyenera zokha.

Kanema (dinani kusewera).

Mndandanda wa mbewu zamasamba ndizokulira. Zina mwazinthuzi ndi zinthu zomwe zimakhala ndi mavitamini, fiber ndi zakudya zambiri. Mosamala, muyenera kusankha masamba omwe amapezeka mwachangu kwambiri.. Kukhathamiritsa kwamthupi kumabwera msanga, koma sikukubweretsanso nthawi yayitali.

Pa saladi za odwala matenda ashuga, mutha kugwiritsa ntchito masamba omwe amapezeka, kusintha momwe amakonzedwera kapena kuchepetsa kuchuluka kwake.

Mndandanda wamasamba wathanzi ungaperekedwe kwamuyaya.

Kusankhidwa Kwa Masamba Abwino Kwamasamba a Ashuga

Chizindikiro cha masamba a masamba a odwala matenda ashuga ndikugwiritsa ntchito msuzi wovala bwino. Zakudyazo siziyenera kukhala ndi mayonesi, wokondedwa ndi ma gourmets ambiri.

Msuzi wowawasa wokhala ndi mafuta ochepa, msuzi wa soya, mandimu kapena mandimu, yogati, mafuta a masamba, kefir ndi oyenera masamba. Mutha kuphatikiza zakumwa kapena kugwiritsa ntchito padera, kuwonjezera zonunkhira zovomerezeka kuti muwulule kukoma.

Nkhaka, tomato ndi amadyera zimapezeka patebulo chaka chonse. M'chilimwe, masamba awa amakhala ndi zabwino zambiri komanso mtengo wotsika.

Kuphika, muyenera kudya zochuluka zofanana nkhaka ndi tomato. Kutumizira kumodzi kumakwanira chidutswa chimodzi cha masamba.

Dulani nkhaka ndi phwetekere mumtundu uliwonse (ma cubes, ozungulira),
Viyikani pang'ono udzu winawake ndikuwonjezera mbale ya saladi,
Tengani zamitundu iliyonse (letesi, katsabola, chives, parsley), kuphatikiza ndi masamba,
Onjezani mchere ndi tsabola kuti mulawe, koma osagwiritsa ntchito mchere, chifukwa owonjezera amabweretsa mapangidwe a edema,
Mavalidwe a saladi a shuga ayenera kupangidwa kuchokera ku mafuta omwe mumakonda kwambiri zamasamba ndi msuzi wa soya. Sakanizani amadzimadzi ndi whisk kapena foloko mu yunifolomu yomweyo ndikutsanulira masamba saladi.

Ngati kuchuluka kwa mbaleyo sangadye nthawi imodzi, kutsanulira gawo limodzi lokha la msuzi kuti saladiyo isatayike msanga mwachangu. Unyinji wophikika ungagwiritsidwe ntchito kuwonjezera pa njira yayikulu kapena ngati chakudya pang'ono tsiku lonse.

Kaloti ndi othandiza kwa odwala matenda ashuga onsewa mu mawonekedwe osaphika komanso kutentha.

Masamba amayenda bwino ndi msuzi wa apulosi ndi wowawasa.

Pa grater yotsekemera muyenera kupaka kaloti watsopano ndikutumiza ku zovala zokongola,
Tengani theka la apulo wobiriwira ndikuwotcha mumbale ya saladi,
Kuvala kumatha kukhala kirimu 15% wowawasa kapena yogati yapamwamba popanda zowonjezera zipatso,
Kuphatikiza kutsekemera, mutha kugwiritsa ntchito zidutswa zingapo zamphesa kapena shuga pang'ono, m'malo mwake.

Ma saladi omwe amaloledwa kugwiritsidwa ntchito mtundu wa 2 shuga amaphatikizanso magawo a masamba atsopano.

Muzimutsuka ndikusenda masamba omwe mumawakonda (nkhaka, phwetekere, tsabola, kaloti, kabichi) odulidwa magawo ndikugona pambale yokongola. Onjezani masamba a letesi ndi magawo azonenepa ku zomwe zatsimikiziridwa.

Siyani kusakaniza patebulo ndikudya zokwanira m'mawa, chakudya chamadzulo, chakudya chamadzulo ndi pakati. Chikhumbo chofuna kudya zochuluka zam'thupi zothamanga zidzasinthidwa ndi chizolowezi chathanzi ndikuthandizira njala kumayambiriro kwa kusintha kwa zakudya kuti muchepetse kunenepa.

Kwa odwala matenda ashuga amtundu uliwonse, palibe choletsa kugwiritsa ntchito zomwe zalembedwa pamenyu. Siziwopseza thupi, mosiyana ndi mafuta ambiri.

Kuphatikiza nyama kapena nsomba ndi masamba, zitsamba, zipatso zosaloledwa, mkaka, saladi zitha kugwiritsidwa ntchito ngati mbale yayikulu.

Gome la zikondwerero nthawi zonse limaphatikizapo kukhalapo kwa mbale zovuta, kuphatikizapo masaladi ndi zokhwasula-khwasula. Musakane nokha chisangalalo ndi malingaliro okondwerera.

Chinsinsi chapamwamba kwambiri cha hering'i pansi pa chovala cha ubweya chimadzaza mafuta mayonesi ndi mchere wambiri. Zamasamba onse amakhala owiritsa.

Kwa mitundu 1 ndi mitundu yachiwiri ya odwala matenda ashuga, izi sizingobweretsa chisangalalo chokha, komanso zimalumpha mu glucose wa plasma kapena insulin.

Ndikofunikira kusintha mfundo ya kukonza mbatata, beets ndi kaloti. M'malo mwa mayonesi, gwiritsani ntchito mafuta ochepera a kirimu wowawasa kapena yogati pakuvala. Hering ndi bwino kugwiritsa ntchito mchere pang'ono kapena kuphika kunyumba.

Sambani mbatata, beets ndi kaloti ndikutumiza kuti aziphika mu uvuni mpaka kuphika,
Dulani hering'i ndikuphika msuzi, kusakaniza wowawasa zonona, mpiru, mchere, tsabola kuti mulawe
Wiritsani mazira m'madzi ndi masamba,
Ndikofunika kuphatikiza anyezi m'madzi otentha ndi viniga pang'ono kuti muchotse mkwiyo wowonjezereka,
Sungani saladi, kusinthana zigawo za zosakaniza ndikuwaphika ndi mavalidwe azakudya.

Ngakhale kuti ma calorie okhala ndi hering'i pansi pa chovala cha ubweya amachepetsedwa ndipo chakudya chofunikira kwambiri chamasamba chimatembenuzidwa ndikuphika mu uvuni, simuyenera kugwiritsa ntchito moperewera.

Chilichonse chikuyenera kukhala chopitilira muyeso, kungosangalatsidwa ndi tchuthi ndikumvetsetsa kuti shuga siyopangitsa menyu kukhala yotopetsa komanso yosasangalatsa.

Zakudya za nyama zamtundu woyamba ndi matenda amitundu iwiri ziyenera kukonzedwa kuchokera ku nyama, koma osati masoseji. Ngakhale mbale yovuta ya Olivier ikhoza kukonzedwa pa tebulo la zikondwerero, ngati mungayandikire mwanzeru:

Sinthani mayonesi ndi msuzi wovomerezeka wa matenda ashuga.
Osaphika masamba, koma kuphika mu uvuni.
Chosakaniza ndi nyama chimayenera kukhala chophika ndi mafuta ochepa.

Mkazi aliyense ali ndi nyumba yake yophikira saladi yokhala ndi nyama, nsomba kapena nsomba zam'nyanja. Amatha kusinthidwa kumenyu yomwe imaloledwa kwa matenda ashuga.

Zosakaniza za saladi zamatenda a shuga zingathe kusankhidwa ndi nyengo ndi dera lanu. Mwanjira imeneyi, mutha kukhala otsimikiza za kutsitsimuka kwawo komanso kusapezeka kwa zinthu zovulaza zomwe opanga opanga azisunga kwakanthawi.

Timasamala kwambiri za shuga zomwe zimakhala mu zipatso ndi zipatso kuti tisapeputse kuyesayesa kwamtundu wa shuga ndi insulin m'magazi.

Mitundu ya saladi ya zipatso imatha kukhala yosavuta pomwe zipatso zimasakanizidwa, kapena zovuta, ndi masamba, nkhuku ndi zakudya zam'nyanja.

Ma Avocados nthawi zambiri amagwiritsidwa ntchito ngati chosakaniza mumitundu yosiyanasiyana ya saladi. Zimaphatikizidwa ndi masamba, zipatso zina ndi nyama.

Mwa mitundu yosiyanasiyana yamankhwala a shuga, mutha kukonzekera zosakaniza zotsatirazi:

Mapeyala ndi masamba a mivi,
Patani sipinachi masamba ang'ono ndi manja anu. Zitha m'malo mwake ndi tsamba lina la masamba,
Gawani zipatso zam'mphepete mwa zipatso ndipo onjezerani chidebecho pazinthu zina
Sakanizani mu mbale magawo awiri a rasipiberi kapena viniga ya apulo ndi magawo awiri a mafuta a masamba (kulawa). Onjezerani gawo limodzi lamadzi ndi uzitsine mchere wamchere,
Thirani zosakaniza mukuvala.

Saladi imatha kudyetsedwa masana ndi nyama yophika kapena nsomba. Chakudya chamadzulo, chimatha kukhala chakudya chokwanira chamafuta a masamba, mavitamini, fiber ndi fructose.

Kuphatikiza kwa zopanda pake kumawululira kukoma kodabwitsa

Zomwe zingakhale zofala pakati pa adyo, sitiroberi, tchizi cha feta, letesi, ma amondi okazinga, mafuta a masamba, mpiru ndi uchi. Kusakaniza kophulika! Koma kuphatikiza kwa zinthu izi mwanjira inayake kumapangitsa kukoma koyambirira.

Mwachangu zidutswa zingapo za mtedza wa amondi mu poto mpaka mawonekedwe onunkhira awoneka bwino.
Mu mbale ina, konzani chovala cha saladi posakaniza adyo wosankhidwa (2 cloves), supuni 1 ya uchi, Dijon mpiru, viniga rasipiberi, 20 g a shuga a bulauni ndi 20 ml ya mafuta a masamba.
Dulani feta tchizi kukhala ma cubes, phatikizani letesi ndi anyezi odulidwa, magawo a zipatso zabwino zatsopano mulingo wofanana (250 g iliyonse).
Kuwaza ndi maamondi osankhidwa ndi kutsanulira pa msuzi.

Zakudya za anthu omwe ali ndi mtundu wa 1 kapena mtundu wa 2 matenda osokoneza bongo sayenera kukhala watsopano komanso wopatsa chidwi. Saladi ndi njira yabwinoko yosinthira ndi zakudya zazakudya ndi ma bun, makeke ndi zina zamafuta othamanga osapezeka ndi mbale yodzaza.

Ngati mwatopa kukukuta tsamba la kabichi, karoti kapena apulo, muyenera kupeza maphikidwe anu a saladi, osinthika kwa odwala matenda ashuga, ndikukonzekera chikondwerero chaching'ono cha thupi lanu komanso mzimu.

Madokotala amalimbikitsa kuti odwala matenda ashuga aziphatikizanso saladi zosiyanasiyana momwe angathere m'zakudya zawo. Kupatula apo, chakudya chapadera ndicho gawo lalikulu komanso lofunikira kwambiri pochiza matenda. Ndipo saladi zopangidwa kuchokera ku masamba ndi zitsamba zatsopano, komanso zomwe zingatheke zimagwirizana ndi zofunika zachipatala.

Ubwino wapadera wa ma saladi ndi kuchuluka kwa mitundu yazakudya zomwe amakhala nazo. Cinthu cheni cheni cha ulusiwu ndikuti sichikumbidwa kapena kulowa m'matumbo. Zolemba zawo zomwe zimapindulitsa odwala matenda ashuga:

Muchepetse kuyamwa kwa mafuta ndi glucose. Chifukwa cha malowa, odwala amachepetsa kwambiri kufunika kwa insulin.
Amathandizira kuti matenda a lipid kagayidwe komanso kuchepa kwa shuga m'magazi. Zotsatira zake, pamakhala kuchepa kwamphamvu kwa odwala.

Patatha mwezi umodzi chiyambire zakudya zoyambira, kuchuluka kwa shuga kumachepa ndipo amayamba kuyandikira njira zofananira.

Ma saladi amaloledwa kudya tsiku lonse. Zitha kugwiritsidwa ntchito pa chakudya cham'mawa, masana komanso chakudya chamadzulo.

Zamasamba ndi masamba a saladi amafunika kugulidwa zabwino, ndibwino ngati akuchokera kumunda wanu.

Tiyeni tiwone zamasamba omwe madokotala amalimbikitsa kuti aziphatikiza mu masaladi:

Uta. Ndikulimbikitsidwa kuwonjezera masaladi, koma sayenera kuzunzidwa. Anyezi kwambiri amathandizira kuti magazi azithamanga, amachepetsa cholesterol, amathandiza kuthana ndi matenda opatsirana.
Kaloti. Mwanthawi yaiwisi, masamba awa amatha kudya. Kuchuluka kwa shuga m'magazi kumayambitsa kaloti owiritsa.
Nkhaka zatsopano. Muli tartronic acid, yemwe amathandizira kulimbitsa makoma a mtima.
Kabichi. Itha kugwiritsidwa ntchito mwanjira iliyonse.

Kusankha koyenera kwambiri, mwachitsanzo, kabichi yoyera. Kuti iyenera kuphatikizidwa ndi kuphatikizidwa kwa masaladi okonzekera. Zimayenda bwino ndi zinthu zambiri ndipo zimakhala ndi zinthu zambiri zofunikira.

Ma saladi omwe amafunidwa kwa odwala omwe ali ndi matenda a shuga 1 sayenera kuphatikiza chakudya cham'mimba.

Nkhaka saladi ndi timbewu ndi mitengo

Tengani: nkhaka zitatu zatsopano, kirimu wowawasa wokhala ndi mafuta ochepa, mandimu, supuni imodzi yazitsulo, supuni imodzi ya timbewu tonunkhira, mchere wa tebulo.

Timachapira nkhaka, kuzisenda, ndikuchotsa mbewu. Dulani, sakanizani ndi zinthu zina. Nyengo ndi wowawasa kirimu ndi mandimu.

Kukutira Saladi

Tengani: hering'i, mazira zinziri kuchuluka kwa 3 zidutswa, mandimu, masamba osakaniza, masamba anyezi wobiriwira, mpiru.

Timatsuka hering'i ndikudula pakati. Kuphika mazira, peel ndi kusema mbali ziwiri. Zosakaniza ndi zosakanizidwa, ma greens amawonjezeredwa. Mavalidwe a saladi - mpiru wophatikizidwa ndi mandimu.

Kutsitsimutsa nkhaka saladi

Tengani: udzu winawake, nkhaka zatsopano, gulu la katsabola, mafuta a masamba (supuni).

Osambitsidwa bwino ndi kuwaza nkhaka ndi udzu winawake. Chekani mafuta ndi anyezi. Sakanizani zonse mu mbale ya saladi ndi nyengo ndi mafuta a masamba.

Saladi ndi nkhuku yophika ndi masamba

Tengani: nkhaka zatsopano (2 ma PC.), Phwetekere, nkhuku, letesi, mafuta a azitona (supuni), mandimu.

Wiritsani nkhuku, kudula m'magawo. Timadulanso nkhaka, tomato ndi letesi. Sakanizani zosakaniza ndi nyengo ndi mafuta a azitona ndi mandimu.

Saladi wa Selari

Timatenga: maapulo obiriwira (2 ma PC.), Selari (200 magalamu), kaloti (1 pc.), Parsley (gulu), msuzi wa mandimu, kirimu wowawasa wokhala ndi mafuta ochepa.

Opaka udzu winawake, kaloti watsopano ndi maapulo ndi grater. Sakanizani zosakaniza ndi mchere. Nyengo ndi wowawasa kirimu ndi mandimu. Pamwamba pa saladi yotere imakongoletsedwa ndi amadyera.

Njira ina yokhala ndi saladi wathanzi ndi nkhaka ndi zitsamba zatsopano zimafotokozedwa mu kanemayi ndikamalangiza pang'onopang'ono.

Kwa odwala omwe ali ndi matenda ashuga a 2, palibe malamulo okhwima pazophatikizira. Zokhazo sizoyenera kupitilira kuchuluka kwa mbatata patsiku (pafupifupi magalamu mazana awiri).

Saladi yokhala ndi matchire, kaloti ndi maapulo wobiriwira

Tengani: parsley wobiriwira (gulu), 100 ml ya kefir, karoti imodzi, apulo imodzi yobiriwira, seaweed (250 g), nkhaka imodzi yopepuka.

Kaloti amafunika kuphika, kenako kusenda ndi kudula pakati. Sendani apuloyo ndi kudula magawo omwewo. Kenako sakanizani kaloti ndi maapulo osankhidwa ndi msuzi. Pambuyo pake, kudula nkhaka, kuwaza zitsamba, kuwonjezera pa saladi. Thira mchere kulawa. Nyengo ndi tsabola ndi nyengo ndi kefir. Pamwamba pa saladi, mumatha kukongoletsa ndi magawo a apulo kapena ma spigs a katsabola.

Saladi ndi Yerusalemu artichoke ndi kabichi yoyera

Timatenga: Zipatso za artichoke ku Yerusalemu zochuluka 260 g, kabichi (300 magalamu), anyezi (zidutswa ziwiri), bowa wokazinga (magalamu 50), katsabola kapena cilantro (gulu limodzi).

Mchere umawonjezeredwa ku kabichi yopaka. Ndipo pamawonjezedwa zipatso za ku Yerusalemu artichoke (omwe anali kale anali phula), bowa ndi anyezi okhala ndi mphete. Mutha kudzaza saladi ndi mafuta (masamba) kapena kirimu wowawasa wokhala ndi mafuta ochepa.

Saladi "Whisk" (kanema)

Kanemayu akuwonetsa kusintha kwofanana kwa saladi ofanana, kusiyana kwake ndi koyambayo ndikuti kaloti amawonjezeredwa. Saladi iyi imatchedwa "Whisk".

Saladi wobiriwira apulo, kaloti ndi walnuts

Tengani: ndimu imodzi, karoti wamtundu umodzi, apulo wobiriwira, walnuts (30 g), kirimu wowawasa wokhala ndi mafuta ochepa.

Timasenda apulo ndi kaloti, ndiye kuti timapaka pa grater, kuwaza ndi mandimu ndikusakaniza ndi walnuts. Kenako sakanizani zosakaniza bwino, uzipereka mchere ndi nyengo ndi kirimu wowawasa.

Saladi ndi walnuts ndi tomato wobiriwira

Tidzafunika malonda otsatirawa: ma walnuts ochepa (300 magalamu), phwetekere wobiriwira (zidutswa zochepa), adyo, kaphatikizidwe ka letesi, anyezi, viniga (60 ml), mafuta a masamba, mchere, zonunkhira (mwachitsanzo, coriander).

Samba wotsukidwa ndi kudula mutizidutswa timayikidwa mu poto, ndikutsanulira kapu yamadzi. Onjezani viniga, mafuta a azitona, mchere.Bweretsani kwa chithupsa, ndikuphika kwa mphindi zowerengeka. Kenako sakanizani tomato kuchokera m'madzi ndikusakaniza ndi anyezi wosankhidwa bwino. Payokha, timasenda adyo wa chopukusira cha nyama ndi walnuts, kuwonjezera zonunkhira zomwe zilipo ndi viniga pang'ono. Kenako timasakaniza zosakaniza zonse, ndikuwonjezera kusakaniza kwa saladi.

Saladi nsomba ndi masamba ndi amadyera

Timatenga: mtembo wa nsomba zouma zilizonse zatsopano, nkhaka zosenda bwino (2 ma PC), anyezi (1 pc.), Tomato puree (40 ml), kirimu wowawasa (100 ml), masamba a saladi, mbatata (3 ma PC.), Tsabola wakuda.

Nsomba yophika imakhazikika, ndikulekanitsidwa ndi mafupa ndikudula m'magawo ang'onoang'ono. Mbatata imaphikidwa mu yunifolomu yake, kenako ndikusenda ndikudula m'magulu ang'onoang'ono. Nkhaka amazidula, anyezi amadulidwa. Timakonzekera kuvala kuchokera ku puree ya phwetekere, kirimu wowawasa ndi tsabola wakuda. Sakanizani zosakaniza zonse mu mbale ya saladi, nyengo ndi mchere kuti mulawe.

Chonde dziwani kuti mbatata zimakhala ndi index yayikulu ya glycemic, kotero pokonzekera saladi, gwiritsani ntchito kochepa. Kuwongolera kwina kwamagazi a glucose mukatha kudya kumalimbikitsidwanso.

Zakudya za matenda ashuga ndi mtundu wa matenda

Mutha kudziwa zambiri zokhudzana ndi matenda ashuga pano, koma pakadali pano tikufotokoza maphikidwe a saladi.

Saladi ya Lilime Y ng'ombe

Tengani: lilime la ng'ombe (magalamu 150), mazira (2 ma PC), nkhaka imodzi, chimanga chophika (supuni 1), kirimu wowawasa (supuni 2), tchizi cholimba (40 g).

Wiritsani mazira ndi lilime, kudula mzere wochepa thupi ndikusakaniza. Onjezani chimanga, nkhaka zosenda ndi tchizi. Valani saladi wonona wowawasa wowawasa zonona.

Chonde dziwani kuti chimanga (kuphatikiza zamzitini) chimakhala ndi mndandanda wokwanira wa glycemic. Gwiritsani ntchito pang'ono.

Endocrinologist amathandiza amayi apakati pakupanga menyu. Mtengo wa caloric patsiku amawerengedwa poganizira kulemera kwa wodwalayo.

Saladi ndi bowa ndi nkhuku yophika

Tengani: bowa (120g), nkhuku, mazira (2 ma PC), tchizi cholimba pang'ono (40 g), chimanga chazotini, nkhaka zamchere, mafuta (1 supuni).

Wiritsani bowa, nkhuku ndi mazira. Timadula ndikusakaniza zosakaniza zonse mumtundu umodzi. Nyengani saladi ndi mafuta.

Chimanga chiza zakudya zapamwamba za glycemic index! Gwiritsani ntchito pang'ono.

Saladi Yobiriwira Yobiriwira

Tengani: nyemba zobiriwira, nkhaka zatsopano, anyezi, yogati yachilengedwe, gulu la parsley.

Wiritsani nyemba. Chekani bwino nkhaka, zitsamba ndi anyezi. Timasakaniza chilichonse ndi nyengo ndi yogati yachilengedwe.

Saladi wa chiwindi ndi makangaza

Tengani: nkhuku kapena chiwindi cha ng'ombe, makangaza, viniga pang'ono, anyezi, mchere.

Muzimutsuka bwino chiwindi, kudula pakati ndikuphika mu poto ndi kuwonjezera kwa madzi, mpaka mutakonzeka. Mofananamo ndi izi tikukonzekera marinade a madzi otentha, apulo cider viniga ndi mchere. Onjezani anyezi, wokutidwa kukhala mphete. Ikani anyezi wosenda mumtambo umodzi pansi pa mbale ya saladi. Kenako, kufalitsa chiwindi. Timakongoletsa pamwamba ndi mbewu za makangaza.

Saladi ndi walnuts ndi zukini

Tengani: zukini umodzi wamtundu wokulirapo, pafupifupi theka lagalasi la walnuts, adyo (ma cloves awiri), gulu la amadyera (aliwonse), mafuta a azitona (supuni).

Zukini amadula mzidutswa ndi mwachangu. Pogaya walnuts, kudula zitsamba ndi adyo. Mu mbale ya saladi, sakanizani zosakaniza, mchere ndi nyengo ndi mafuta a maolivi. Saladi yotereyi imathanso kuthandizidwa osati monga chakudya chokha, komanso mbale yakumbuyo.

Zukini ali ndi mndandanda wokwera wa glycemic! Koma ndikofunika kwambiri, chifukwa chake, sinthani mlingo wa insulin kapena yesani supuni zochepa za saladi uyu pachakudya.

Shrimp ndi Broccoli Saladi

Tengani: letesi, broccoli, shrimp, mandimu, tsabola, mchere.

Yophika m'madzi ndi kuwonjezera kwa mchere ndi tsabola, shrimp ozizira komanso oyera. Broccoli imaphikidwanso m'madzi ndi mchere pang'ono.

Ikani zosakaniza zonse mu mbale ya saladi, kusakaniza, mchere ndi nyengo ndi mandimu.

Saladi "Loyamba la Januware"

Kukonzekera saladiyo, timatenga: shrimp yophika (200 magalamu), mazira 5 owiritsa, maolivi angapo, tsabola wa Chibugariya (zidutswa zitatu), amadyera (parsley, katsabola), kirimu wowawasa, tchizi pang'ono cholimba.

Wiritsani shrimps ndi mazira, kuwonjezera tsabola ndi diced. Grate mazira.

Kuchokera pa tsabola tinadula nambala "1" ndi zilembo zonse ("Ine", "n". "C", "a", "p", "i").

Kenako, ikani ziwalo zonse m'magawo. Tsabola woyamba. Pamwamba ndi wowawasa zonona, kenako wosanjikiza, wowawasa kirimu ndi grated yolk.

Kirimu wowawasa, mapuloteni grated ndi wowawasa kirimu amagwiritsidwanso ntchito pa yolk. Pamwambapa mutha kuyika chithunzi - pepala lakalenda.

Munkhani yotsatirayi, tikupatsirani maphikidwe okoma kwambiri a tchuthi ndi tebulo la Chaka Chatsopano kwa odwala matenda ashuga.

Kuphatikizika kwa masaladi a kadyedwe kumangodalira luso lanu labwino kwambiri komanso luso lanu lolimbitsa thupi. Chofunikira kwambiri ndikuwunikira index ya glycemic ya zigawo kuti zinthu zomwe zili ndi cholozera chokwera zisafikeko. Ndikofunikanso ndikofunikira kuti muzikhala kudya nthawi zonse.

Ngakhale wodwala ali ndi mtundu wa matenda ashuga - oyambayo, wachiwiri kapena wothira, ayenera kupanga tebulo lake moyenera kuti athe kuwongolera kuchuluka kwa shuga m'magazi. Zakudyazo zimakhala ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika. Chizindikiro ichi chikuwonetsa momwe glucose amasinthidwira m'magazi atatha kudya chinthu china.

Chizindikiro chokhacho chomwe chimatsogolera endocrinologists pokonzekera mndandanda wa odwala matenda ashuga. Kuphatikiza apo, ndikofunikira kusamala chakudya; theka la theka la zakudyazo liyenera kukhala masamba.

Ndikulakwitsa kuganiza kuti mbale za odwala omwe ali ndi matenda ashuga ndiwoperewera. Ayi, chifukwa mndandanda wazinthu zololedwa ndi zokulirapo ndipo mutha kupanga mbale zambiri zamtundu ndi saladi kuchokera kwa iwo. Tidzakambirana m'nkhaniyi.

Mafunso otsatirawa akukambirana - masaladi otani omwe angakonzekere munthu wodwala matenda ashuga, masamba a saladi a mtundu wachiwiri wa diabetics, mbale za chaka chatsopano, saladi zowerengera zazing'ono zam'kati ndi zakudya zam'nyanja, ngati chakudya chokwanira.

Kwa odwala omwe ali ndi matenda "okoma", ngakhale atakhala amtundu wanji, ndikofunikira kudya zakudya zokhala ndi index ya mpaka 50 magawo. Zakudya zokhala ndi zizindikiritso mpaka mayunitsi 69 zitha kukhalapo patebulo, koma monga kupatula, ndiko kuti, kangapo pamlungu, osaposa magalamu 150. Nthawi yomweyo, menyu sayenera kulemedwa ndi zinthu zina zovulaza. Zosakaniza zina zonse za saladi, zokhala ndi mayendedwe opitilira 70, ndizoletsedwa kwa matenda amtundu wa 2 ndi mtundu wa 1, chifukwa zimathandiza kwambiri kuchuluka kwa shuga m'magazi.

Maphikidwe a saladi a shuga amasiya kupatula mavalidwe awo ndi ketchup ndi mayonesi. Mwambiri, kuphatikiza pa GI, muyeneranso kuyang'anira chidwi cha zopatsa mphamvu zamagulu. Likukhalira kuti GI ndiye njira yoyamba yosankhira zinthu, ndipo zomwe zili omalizira ndizo zomaliza. Zizindikiro ziwiri ziyenera kuganiziridwa nthawi imodzi.

Mwachitsanzo, mafuta amakhala ndi mndandanda wa ziro, imodzi siikhala yabwino mukadwala. Chowonadi ndi chakuti nthawi zambiri, zinthu zotere zimadzaza ndi cholesterol yoyipa ndipo zimakhala ndi zopatsa mphamvu zambiri, zomwe zimakhumudwitsa mapangidwe a mafuta.

Pa mitundu 1 ndi mitundu yachiwiri ya ashuga, mutha kuphika onse masamba ndi zipatso, komanso nyama ndi nsomba zamalonda. Chachikulu ndikusankha molondola zosakaniza zomwe zidzaphatikizidwe. Masaladi ophatikiza shuga kwa ashuga ndiwofunika chifukwa amakhala ndi mitundu yambiri yazakudya zomwe zimachedwetsa magazi kulowa m'magazi.

Zamasamba pokonzekera masaladi, zotsatirazi zingakhale zothandiza:

udzu winawake
phwetekere
nkhaka
mitundu yonse ya kabichi - broccoli, Brussels zikumera, kolifulawa, kabichi yoyera, kabichi wofiira, Beijing
anyezi ndi anyezi wobiriwira,
tsabola wowawa ndi wokoma (Bulgaria),
adyo
squash
Kaloti watsopano
nyemba - nyemba, nandolo, mphodza.

Komanso, ma saladi amatha kukonzekera kuchokera ku bowa wamitundu iliyonse - champignons, bowa wa oyisitara, batala, chanterelles.Zolozera zonse sizidutsa 35 mayunitsi.

Makhalidwe amakomedwe a saladi omwe ali ndi shuga amatha kusiyanasiyana ndi mchere kapena zitsamba, mwachitsanzo, turmeric, oregano, basil, parsley kapena katsabola.

Saladi ya zipatso ndi chakudya cham'mawa chopatsa thanzi. Mlingo watsiku ndi tsiku uzikhala 250 g. Mutha kudzaza zipatso zophika ndi masamba a mabulosi ndi kefir, yogati kapena yogurt yopangidwa tokha.

Mwa zipatso ndi zipatso, muyenera kusankha zotsatirazi:

maapulo ndi mapeyala
ma apricots, timadzi tokoma ndi mapichesi,
yamatcheri ndi yamatcheri
sitiroberi, sitiroberi ndi rasipiberi,
jamu
makangaza
mabuluni
Mabulosi
mitundu yonse ya zipatso zamalanje - lalanje, mandarin, pomelo, mphesa.

Pochulukirapo, osapitirira 50 magalamu patsiku, mtedza wamtundu uliwonse utha kuwonjezeredwa ku zakudya za anthu odwala matenda ashuga - walnuts, mtedza, ndere, hazelnuts, ma almond, pistachios. Mndandanda wawo uli pamlingo wotsika, koma zopatsa mphamvu ndizambiri.

Nyama ndi nsomba zamasaladi zisankhe mitundu yamafuta ochepa, ndikuchotsa zotsalira za khungu ndi mafuta. Mutha kuyambitsa mitundu yosiyanasiyana ya nyama ndi zonyansa:

nkhuku
nkhuku
nyama ya kalulu
chiwindi cha nkhuku
ng'ombe chiwindi, lilime.

Kuchokera ku nsomba zomwe muyenera kusankha:

Nsomba zakumwa (caviar, mkaka) siziyenera kudyedwa. Palibe choletsa zakudya zam'nyanja kwa odwala.

Izi saladi za shuga ndizothandiza kwambiri, chifukwa zimapatsa thupi mapuloteni, mavitamini ndi michere. Kuphatikiza apo, chakudyachi chimakhala chochepa kwambiri m'makori ndipo sichingasokoneze matumbo a m'mimba.

Sadiji ya squid ndi mbale womwe wakondedwa ndi ambiri kwa zaka zambiri. Chaka chilichonse pamakhala maphikidwe ochulukirapo osiyanasiyana okhala ndi squid. Madzi a mandimu ndi mafuta a azitona nthawi zambiri amagwiritsidwa ntchito ngati mavalidwe. Mafuta a maolivi amathanso kuthira zitsamba, tsabola wowawa kapena adyo. Kuti muchite izi, zitsamba zouma zimayikidwa mu chidebe chagalasi ndi mafuta ndikuzipaka kwa maola 12 m'malo amdima ndi ozizira.

Komanso, odwala matenda ashuga amtundu wololedwa amaloledwa kusakaniza saladi wopanda zonona kapena tchizi wowotchera, mwachitsanzo, chizindikiro cha "Village House" chokhala ndi mafuta a 0.1%. Ngati saladi ya matenda ashuga ikaphikidwa patebulo wamba, ndiye kuti amaloledwa kugwiritsa ntchito kirimu wowonjezera zonona ngati chovala.

Zotsatira zotsatirazi zidzafunika:

200 magalamu a squid,
nkhaka imodzi yatsopano
theka anyezi,
masamba letesi
dzira limodzi lophika
maolivi khumi otayika
mafuta a azitona
mandimu.

Wiritsani nyamayi m'madzi amchere kwa mphindi zingapo, kudula mzere, ndikudula nkhaka kukhala mizere. Dulani anyezi m'mphete za theka ndikulowera mu marinade (viniga ndi madzi) kwa theka la ola kuti musiye zowawa. Kenako pofinyira anyezi ndikuwonjezerapo nkhaka ndi squid. Dulani azitona pakati. Sakanizani zinthu zonse, mchere ndi kumeza mcherewo ndi mandimu. Nyengo ndi mafuta a azitona. Ikani masamba letesi pambale ndikuyika letesi pa iwo (chithunzi pansipa).

Ngati funso ndi - chiyani kuphika shuga? Saladi yokhala ndi shrimp idzakhala chokongoletsa cha Chaka Chatsopano kapena tebulo la tchuthi. Mbaleyi imagwiritsa ntchito chinanazi, koma funso limadzuka nthawi yomweyo - ndizotheka kudya chipatso ichi, chifukwa sichili mndandanda wazomwe zili ndi mndandanda wotsika. Mndandanda wa chinanazi umasinthasintha pakati, chifukwa chake, mosiyana, ukhoza kupezeka mu chakudya, koma osapitirira 100 magalamu.

Ndi mtundu 1 komanso shuga 2, msuzi wa shrimp ndi chakudya chokwanira, chosiyanitsidwa ndi kukoma kwake kopanda pake komanso kosazolowereka. Chipatso ichochokha chimakhala ngati mbale ya saladi komanso ngati chosakaniza (mnofu). Choyamba, kudula chinanazi m'magawo awiri ndikuchotsa mosamala gawo limodzi. Dulani mu miyala yayikulu.

Zotsatira zotsatirazi zifunikanso:

nkhaka imodzi yatsopano
avocado imodzi
30 magalamu a chilantro,
laimu imodzi
theka la kilogalamu ya shonje yokongola,
mchere, tsabola wakuda pansi kuti mulawe.

Dulani avocado ndi nkhaka kukhala masentimita 2 - 3 sentimita, bwino kuwaza kolantro. Sakanizani chinanazi, chilantro, nkhaka, avocado ndi shrimp yophika. Chiwerengero cha shrimp chitha kuchuluka, kutengera kukula kwa chinanazi palokha. Nyengani saladi ndi mandimu, mchere ndi tsabola kuti mumve zomwe mumakonda. Ikani saladi mu theka mananazi.

Zakudya zam'madzi zam'madzi izi zimakopa alendo aliyense.

Zakudya za shuga za anthu odwala matenda ashuga zimapangidwa kuchokera ku nyama yophika ndi yokazinga. Offal amathanso kuwonjezeredwa. Kwa zaka zambiri, maphikidwe azakudya anali opindulitsa komanso osakoma. Komabe, mpaka pano, saladi ya anthu odwala matenda ashuga a mtundu 2, omwe maphikidwe awo akuwonjezeka chaka chilichonse ndikupanga mpikisano weniweni pakumva kwa mbale za anthu athanzi.

Ma saladi okoma kwambiri omwe akufotokozedwa pansipa, ndipo chilichonse chomwe amaphatikizidwacho, chimakhala ndi index yotsika, zomwe zikutanthauza kuti maphikidwe ali otetezeka kwathunthu pamaso pa mitundu yoyambirira ndi yachiwiri ya matenda ashuga.

Chinsinsi choyamba chimagwiritsa ntchito chiwindi cha nkhuku amtundu wa shuga wachiwiri, womwe, ngati ungafune, amawiritsa kapena kuwiritsa mu mafuta ochepa oyengeka. Ngakhale odwala matenda ashuga amakonda chiwindi cha nkhuku, pomwe ena amakonda nkhuku. Palibe zoletsa pazisankho izi.

Mudzafunika zinthu zotsatirazi kuti muzikonzekera chaka chino kapena tchuthi china:

theka la kilogalamu ya chiwindi cha nkhuku,
400 magalamu abichi ofiira,
tsabola awiri,
mafuta a azitona
200 magalamu a nyemba zophika
amadyera osankha.

Dulani tsabola mu n'kupanga, kuwaza kabichi, kudula chiwindi chophika kukhala ma cubes. Sakanizani zosakaniza zonse, mchere kuti mulawe, Sinthani saladi ndi mafuta.

Masaladi a masamba a matenda ashuga a 2 ndikofunikira kwambiri muzakudya za tsiku ndi tsiku. Muli michere yambiri, yomwe imathandizira kusintha glucose kukhala mphamvu, komanso imathandizira magwiridwe am'mimba.

Mankhwala amtundu wachiwiri wa matenda ashuga amatha kukonzekera tsiku lililonse. Chachikulu ndikuti ndi matenda ashuga, maphikidwe amayenera kuphatikizapo zakudya zama calorie otsika ndi GI yochepa. Njira yatsopano yokonzera lecho ikufotokozedwa pansipa.

Tenthetsani mafuta mu poto, onjezani tomato odulidwa mu ma cubes ang'onoang'ono, tsabola ndi mchere. Patatha mphindi zisanu, onjezani tsabola wosankhidwa wa ku Bulgaria, ndi adyo wosenda bwino. Simmer mpaka wachifundo. Ndi mtundu wachiwiri ndi woyamba wa matenda ashuga, lecho ikhala chakudya chabwino cham'mbali.

Matenda a 2 a shuga si chiganizo choti tikane tebulo lokoma, pali maphikidwe a saladi okha, komanso zakudya zamafuta kuchokera ku zipatso ndi zipatso.

Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.

Shuga wa Kasatkina mu ana ndi achinyamata. Moscow, 1996.
Balabolkin M.I. Matenda a shuga. Momwe mungasungire moyo wathunthu. Kutulutsa koyamba - Moscow, 1994 (tiribe chidziwitso chofalitsa komanso kufalitsa)
Balabolkin M.I. Endocrinology. Moscow, yosindikiza nyumba "Mankhwala", 1989, 384 pp.
Vertkin A. L. Matenda a shuga, “Nyumba Yosindikiza ya Eksmo” - M., 2015. - 160 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Zakudya za anthu odwala matenda ashuga ayenera kukhala osiyanasiyana

Anthu omwe ali ndi matenda ashuga ayenera kusankha bwino zakudya komanso zakudya.

Anthu omwe amadalira insulin amayenera kuyang'anira kuchuluka kwa glucose pansi kuti pasakhale zovuta zina mthupi chifukwa chakuchepa kapena kuchuluka kwake.
Mtundu wachiwiri wa matenda a shuga umagwirizana kwambiri ndi kunenepa kwambiri, womwe umayenera kuchotsedwa kuti ubwezeretse shuga kukhala wabwinobwino.Zakudya zopatsa mphamvu zimayenera kuchepetsedwa m'zakudya za anthu odwala matenda ashuga, ngakhale kuti kupezeka kwathunthu sikungovomerezeka.

Ma saladi amatha kukonzedwa kuchokera ku masamba, zipatso, nyama, nsomba, nsomba, ndikuwonjezera zonenepa kwa iwo ndi zokometsera ndi msuzi.

Masamba a shuga

Pa saladi za odwala matenda ashuga, mutha kugwiritsa ntchito masamba omwe amapezeka, kusintha momwe amakonzedwera kapena kuchepetsa kuchuluka kwake.

Selari amalimbikitsidwa kwa odwala matenda ashuga onse mu saladi ndi mbale zina. Ili ndi fayilo yambiri ndipo imapatsa mavitamini. Amasintha chimbudzi. Zimayenda bwino ndi mafuta a masamba, yogurt yopanda tanthauzo kapena msuzi wa soya.
Kabichi yamtundu uliwonse (kabichi yoyera, kolifulawa, broccoli) ili ndi mavitamini othandiza B6, C, K, omwe amakhudza bwino mitsempha ndi mitsempha. Mtengowu umakhala makamaka CHIKWANGWANI, chomwe chimasinthidwa pang'onopang'ono kukhala mphamvu ndikupereka nthawi yayitali. Mosamala, muyenera kugwiritsa ntchito kabichi yoyera yoyera, ngati pali zovuta pamimba kapena kusowa kwa michere.
Mbatata ndizovomerezeka pamasamba a odwala matenda ashuga, koma pang'ono, chifukwa zimatanthauzira kudya chakudya chambiri. Pokhudzana ndi zosakaniza zina za saladi, mbatata iyenera kukhala yocheperako ndipo sayenera kuwiritsa, koma kuphika mu uvuni.
Kaloti wowerengeka komanso wowiritsa samavulaza anthu odwala matenda ashuga komanso amasintha Chinsinsi cha masamba a masamba.
Beetroot - osataya masamba othandiza awa, ngakhale atakhala ndi mafuta ambiri. Mutha kuchepetsa mankhwalawo pogwiritsa ntchito mankhwala otentha, ngati mumawiritsa beets kapena kuphika musanatumize ku saladi. Kuyika pansi pa chovala cha ubweya, vinaigrette sizingaganizidwe popanda zosakaniza zachikhalidwe. Ndikwabwino kuchepetsa kuchuluka kwa malonda ndikuphika beets, kaloti ndi mbatata mu uvuni.
Pepper ikhoza kugwiritsidwa ntchito mwatsopano komanso pambuyo pa kutentha.
Tomato ndi nkhaka ndizothandiza kwa odwala matenda ashuga.

Kanema (dinani kusewera).

Mndandanda wamasamba wathanzi ungaperekedwe kwamuyaya.

Ngati pali zinthu zina zomwe thupi silabwino, muyenera kuphunzira zamasamba musanaziphatikize monga saladi ya matenda ashuga.

Kukwapula saladi

Nkhaka, tomato ndi amadyera zimapezeka patebulo chaka chonse. M'chilimwe, masamba awa amakhala ndi zabwino zambiri komanso mtengo wotsika.

Kuphika, muyenera kudya zochuluka zofanana nkhaka ndi tomato. Kutumizira kumodzi kumakwanira chidutswa chimodzi cha masamba.

Dulani nkhaka ndi phwetekere mumtundu uliwonse (ma cubes, ozungulira),
Viyikani pang'ono udzu winawake ndikuwonjezera mbale ya saladi,
Tengani zamitundu iliyonse (letesi, katsabola, chives, parsley), kuphatikiza ndi masamba,
Onjezani mchere ndi tsabola kuti mulawe, koma osagwiritsa ntchito mchere, chifukwa owonjezera amabweretsa mapangidwe a edema,
Mavalidwe a saladi a shuga ayenera kupangidwa kuchokera ku mafuta omwe mumakonda kwambiri zamasamba ndi msuzi wa soya. Sakanizani amadzimadzi ndi whisk kapena foloko mu yunifolomu yomweyo ndikutsanulira masamba saladi.

Palibe michere yachangu mu saladi, koma mumakhala michere yambiri ndi mavitamini.

Matenda a shuga a karoti

Kaloti ndi othandiza kwa odwala matenda ashuga onsewa mu mawonekedwe osaphika komanso kutentha.

Masamba amayenda bwino ndi msuzi wa apulosi ndi wowawasa.

Pa grater yotsekemera muyenera kupaka kaloti watsopano ndikutumiza ku zovala zokongola,
Tengani theka la apulo wobiriwira ndikuwotcha mumbale ya saladi,
Kuvala kumatha kukhala kirimu 15% wowawasa kapena yogati yapamwamba popanda zowonjezera zipatso,
Kuphatikiza kutsekemera, mutha kugwiritsa ntchito zidutswa zingapo zamphesa kapena shuga pang'ono, m'malo mwake.

Kanema (dinani kusewera).

Carrot saladi imakhala yowutsa mudyo komanso chokoma. Itha kukonzekera zonse chakudya chamadzulo komanso masana.

Masamba Othandizidwa

Ma saladi omwe amaloledwa kugwiritsidwa ntchito mtundu wa 2 shuga amaphatikizanso magawo a masamba atsopano.

Nyama, nsomba ndi nsomba zam'madzi mu saladi

Kwa odwala matenda ashuga amtundu uliwonse, palibe choletsa kugwiritsa ntchito zomwe zalembedwa pamenyu. Siziwopseza thupi, mosiyana ndi mafuta ambiri.

Kuphatikiza nyama kapena nsomba ndi masamba, zitsamba, zipatso zosaloledwa, mkaka, saladi zitha kugwiritsidwa ntchito ngati mbale yayikulu.

Gome la zikondwerero nthawi zonse limaphatikizapo kukhalapo kwa mbale zovuta, kuphatikizapo masaladi ndi zokhwasula-khwasula. Musakane nokha chisangalalo ndi malingaliro okondwerera.

Zomera za matenda ashuga pansi pa malaya a ubweya

Chinsinsi chapamwamba kwambiri cha hering'i pansi pa chovala cha ubweya chimadzaza mafuta mayonesi ndi mchere wambiri. Zamasamba onse amakhala owiritsa.

Kwa mitundu 1 ndi mitundu yachiwiri ya odwala matenda ashuga, izi sizingobweretsa chisangalalo chokha, komanso zimalumpha mu glucose wa plasma kapena insulin.

Sambani mbatata, beets ndi kaloti ndikutumiza kuti aziphika mu uvuni mpaka kuphika,
Dulani hering'i ndikuphika msuzi, kusakaniza wowawasa zonona, mpiru, mchere, tsabola kuti mulawe
Wiritsani mazira m'madzi ndi masamba,
Ndikofunika kuphatikiza anyezi m'madzi otentha ndi viniga pang'ono kuti muchotse mkwiyo wowonjezereka,
Sungani saladi, kusinthana zigawo za zosakaniza ndikuwaphika ndi mavalidwe azakudya.

Chilichonse chikuyenera kukhala chopitilira muyeso, kungosangalatsidwa ndi tchuthi ndikumvetsetsa kuti shuga siyopangitsa menyu kukhala yotopetsa komanso yosasangalatsa.

Chifuwa cha nkhuku chogwirana ndi ma prunes

M'nyengo yozizira, saladi zamasamba zosavuta ndizosakwanira kuti thupi likwaniritse bwino, motero payenera kukhala ndi mbale zowonjezera nyama.

Chifuwa chaching'ono cha nkhuku chimafunikira kuwiritsa kaye pasadakhale, ndikuchotsa m'mimba ndi mafuta ochulukirapo. Kuli bwino ndikusakanizani kukhala zingwe.
Mutha kudula nyamayi m'mbale.
Muzimutsuka ndi kunyowetsa madzi mu madzi ofunda kapena gwiritsani ntchito zipatso zouma kuchokera phukusi la vacuum. Pambuyo mphindi 20, kukhetsa madzi ndikudula zipatsozo kukhala magawo.
Pakukula kwa gawo komanso kupatsa saladi kuyera, kuthandizira, gwiritsani ntchito nkhaka zatsopano, zomwe ziyenera kudulidwa m'mitundu yoonda.
Mu saladi za puff malinga ndi njira yapamwamba, mayonesi amagwiritsidwa ntchito kuvala. Sinthani ndi msuzi wopanga ndi wowawasa wowawasa zonona, mpiru ndi mandimu. Kuti mumve kukoma, mutha kuwonjezera amadyera osankhidwa bwino.
Zilonda za m'mawere a nkhuku zimayikidwa pansi pa mbale ya saladi ndikuthira ndi msuzi.
Kenako pakubwera masamba ambiri a nkhaka ndi msuzi.
Magawo osinthika amatha kubwerezedwa ngati saladiyo idapangidwira anthu angapo.
Piramidi imatsirizidwa ndi ma prunes, omwe amatha kuwaza ndi walnuts odulidwa. Mchere umawonjezedwa kuti ulawe pamene saladi idayikidwa pambale.

Sinthani mayonesi ndi msuzi wovomerezeka wa matenda ashuga.
Osaphika masamba, koma kuphika mu uvuni.
Chosakaniza ndi nyama chimayenera kukhala chophika ndi mafuta ochepa.

Mkazi aliyense ali ndi nyumba yake yophikira saladi yokhala ndi nyama, nsomba kapena nsomba zam'nyanja. Amatha kusinthidwa kumenyu yomwe imaloledwa kwa matenda ashuga.

Muyenera kumvetsetsa kuti cholinga chamadyedwe sichakudzaza m'mimba, koma kuphatikiza kukongola, ubwino ndi kukoma.

Zipatso Zopatsa Matenda a shuga

Timasamala kwambiri za shuga zomwe zimakhala mu zipatso ndi zipatso kuti tisapeputse kuyesayesa kwamtundu wa shuga ndi insulin m'magazi.

Mitundu ya saladi ya zipatso imatha kukhala yosavuta pomwe zipatso zimasakanizidwa, kapena zovuta, ndi masamba, nkhuku ndi zakudya zam'nyanja.

Sakanizani zipatso ndi amadyera

Ma Avocados nthawi zambiri amagwiritsidwa ntchito ngati chosakaniza mumitundu yosiyanasiyana ya saladi. Zimaphatikizidwa ndi masamba, zipatso zina ndi nyama.

Mwa mitundu yosiyanasiyana yamankhwala a shuga, mutha kukonzekera zosakaniza zotsatirazi:

Saladi imatha kudyetsedwa masana ndi nyama yophika kapena nsomba. Chakudya chamadzulo, chimatha kukhala chakudya chokwanira chamafuta a masamba, mavitamini, fiber ndi fructose.

Pomaliza

Dokotala akakufotokozerani zakudya, nthawi ya matenda ashuga mumayenera kusasangalala komanso kusintha mndandanda wachikhalidwe. Tsoka ilo, odwala matenda ashuga ayenera kusiya kugula zinthu zingapo, kuyambira ndi makeke, kutha ndi nkhumba ndi pasitala ya mitundu ina. Masaladi a shuga ndi vuto lina. Kusankha mosakaniza ndi zosakaniza mosavuta ndi zakaphikidwe kumapangitsa kuti mbaleyi azikonda kwambiri. Maphikidwe a saladi a odwala matenda ashuga ndi osangalatsa - mbale zina zimatha kulawa kwa nthawi yoyamba.

Maphikidwe Tsiku ndi Tsiku

Pa mitundu 1 ndi mitundu yachiwiri ya ashuga, maphikidwe amayenera kukhala ndi zipatso komanso masamba ambiri. Ndizothandiza kwambiri kwa thupi mu shuga. Sauerkraut ndi kaloti watsopano zimachepetsa shuga la magazi. Nkhaka imathandizira kulimbitsa makhoma a ziwiya za odwala matenda ashuga, ndipo anyezi amathandizira kukonza kayendedwe ka magazi ndikuwonjezera chitetezo chokwanira.

Beets yophika ndi mankhwala a shuga. Imakhala ndi phindu pamagwiridwe am'mimba, pomwe imachepetsa shuga. Letesi ya matenda ashuga, zomwe ali - tikambirana mopitilira.

Ndi squid.

Yosavuta kukonzekera, yoyenera chakudya chamadzulo, chomwe shuga sichitha.

Squid - 200 g.
Nkhaka - 1-2 zidutswa.
Maolivi
Masamba obiriwira

Squid iyenera kutsukidwa, kudula tating'ono ting'ono ndi mwachangu mu poto. Kuphika sikuyenera kupitirira mphindi 10. Tsitsani bwino nkhaka ndi maolivi, ndikung'amba masamba a letesi ndikuyika masamba onse m'mbale, sakanizani. Onjezani nyama yokazinga, nyengo. Popeza mayonesi ndi oletsedwa mosamalitsa, mutha kukometsa ndi mafuta masamba.

Ndi seaweed ndi yogati.

Kukoma kwapadera kwa zakudya za anthu odwala matenda ashuga kumawoneka kwatsopano, koma kudzakusangalatsani.

Nyanja kale - 200 g.
Apple - 2 zidutswa.
Kaloti watsopano - 1 chidutswa.
Tchuthi chamchere chopepuka - 1 chidutswa.
Yogurt - 120 ml.
Parsley
Zonunkhira ndi mchere.

Wiritsani kaloti ndi kusenda apulo. Dulani ang'onoang'ono cubes ndi nkhaka. Mu mbale ya saladi, sakanizani apulo, kaloti ndi nsomba zam'madzi. Madyera amaponderezedwa, ndikuthira mu saladi mpaka zinthu zina zonse. Kenako, zonunkhira, mchere ndi tsabola zimawonjezedwa kuti zilawe, zokometsera ndi yogati. Kutumikira pagome, mutha kukongoletsa saladi ndi maapulo ndi zitsamba pamwamba.

Mafuta ophikira angagwiritsidwe ntchito kuvala saladi a shuga

Kuyambira masamba omwe ali ndi nsomba yophika.

Zamasamba ndizothandiza osati kwa shuga. Amadyetsa thupi ndi mavitamini, kumawonjezera mamvekedwe komanso kusatetezeka.

Mbatata - 2-3 zidutswa.
Zosefera nsomba zozizira - 1 paketi.
Msuzi wa phwetekere - 2 tbsp. spoons.
Letesi masamba.
Pickles - 2-3 zidutswa.
Anyezi - 1 mutu.
Yogurt - 120 ml.
Mchere ndi tsabola kuti mulawe.

Wiritsani ndikuziziritsa nsomba ndi mbatata, kenako ndikudula mu cubes. Konzani nkhaka momwemonso, denti, kuwaza anyezi, ndikugwetsa saladiyo pazinthu zazing'ono. Sakanizani zosakaniza ndi mbale ya saladi. Nyengani saladi ndi msuzi ndi yogati ndi kuwonjezera mchere ndi tsabola.

Saladi yabwino yathanzi, yoyenera kadzutsa.

Kaloti watsopano - zidutswa 1-2.
Apple - 1 chidutswa.
Walnut - 30 g.
Kirimu wowawasa - 100 g.
Madzi a mandimu

Sendani apuloyo, kuwaza ndi grater. Komanso kuwaza kaloti. Sakanizani zakudya, kuwaza ndi mandimu. Pogaya mtedza, kuwonjezera. Nyengani saladi ndi kirimu wowawasa. Zakudya izi za anthu odwala matenda ashuga ndi amulungu. Amakulolani kuti musinthe chakudya chimodzi, mwachitsanzo: chakudya chamadzulo: chamtopola komanso chathanzi.

Maphikidwe a holide kwa odwala

Tchuthi, ndikufuna kudzisangalatsa ndekha ndi chinthu chapadera, ngakhale pali shuga. Itha kukhala saladi yachikhalidwe ndikusintha pang'ono, komanso mbale yokonzedwera koyamba. Zophika za tchuthi cha anthu odwala matenda ashuga nthawi zonse zimakhala zachilendo.

Zomwe zimapangidwazo zimaphatikizapo kuchuluka kwa nsomba zam'madzi. Adzakongoletsa tebulo ndikukupangitsani kuganiza za tchuthi chikubwerachi. Oyenera onse a mtundu 1 ndi wachiwiri.

Mtengo umodzi wobiriwira.
Mazira - 2 zidutswa.
Squid - 500 g.
Shrimp - 500 g.

Saladi yam'nyanja yoyenera tebulo la zikondwerero

Cod roe - 100 g.
Mafuta ophikira.
Apple cider viniga

Kuti muyambe, wiritsani shrimp, squid ndi mazira. Povala, codar codar, viniga cider viniga, mafuta a masamba ndi yolk yophika amasakanikirana (ndikofunikira kupera). Thirani mufiriji ndikugwiritsa ntchito musanayambe kutumikira. Amphaka amadulidwa kukhala n'kupanga, shrimp, maapulo ndi azungu azungu - kukhala ma cubes. Kenako sakanizani zosakaniza zonse. Mutha kukongoletsa saladi ndi zitsamba zatsopano.

Yosavuta ndi hering'i

Palibe tchuthi chimodzi chokwanira popanda hering'i. Saladi imasangalatsa onse odwala matenda ashuga komanso omwe amadya.

Chisoni chamchere - 1 nsomba.
Mazira a Quail - zidutswa 4.
Madzi a mandimu
Mitundu.
Mpiru

Peel hering'i ndikudula mu cubes. Mukuyenera kusankha nsomba zonse, zilibe mafuta komanso zoteteza, zomwe zimakhala zowopsa kwa matenda ashuga. Wiritsani mazira, peel ndi kudula aliyense kukhala 2-5 zidutswa. Chekani mafuta ake. Zosakaniza zonse zimasakanizidwa, zokometsera zimawonjezeredwa: mpiru ndi mandimu.

Ndi beijing kabichi ndi nkhuku

Chokoma kwambiri komanso chosavuta kukonzekera. Muli ochepa ma calories motero abwino kwambiri kwa omwe ali ndi matenda ashuga a 2.

Beijing kabichi - 200 g.
Zosefera nkhuku - 150 g.
Letesi masamba.
Nandolo zophika.
Mitundu.
Mchere, tsabola kuti mulawe.

Wiritsani nkhukuyo kwa mphindi 30 ndi mchere, tsabola ndi zonunkhira kuti mulawe. Pambuyo pozizira, gulani nyamayi muziduswa tating'onoting'ono ndikuyika mbale yofunikira. Pa chosanjikiza chachiwiri cha amadyera, letesi imagwiritsidwa ntchito - kung'ambika, kuvala nkhuku. Wachitatu wosanjikiza ndi nandolo wobiriwira, ndipo wotsiriza umagawidwa kabichi ya Beijing.Paphwando lalikulu la saladi Chinese kabichi zosavuta kuphika pamagulu awiri: matenda ashuga komanso chikhalidwe.

Chinese kabichi ndi saladi nkhuku ndi chokoma kwambiri komanso yosavuta kukonzekera

Kusinthidwa kwa maphikidwe apamwamba

Masaladi omwe amakonda "Crab" ndi "Olivier" ali ndi zakudya zomwe siziyenera kuphatikizidwa muzakudya za shuga. Ndiosavuta kusintha, mwachitsanzo, filimu yophika nkhuku idzalowe m'malo sosage, avocado ndi njira yabwino kwambiri yopangira chimanga. Ndodo za nkhanu ziyenera kusinthidwa ndi nyama yeniyeni ya nkhanu. Kirimu wowawasa kapena mandimu adzalowa mayonesi ndipo adzakhala ovala bwino kwambiri.

Ndikofunika kuti zakudya za anthu odwala matenda ashuga siziphatikiza zakudya zoletsedwa, ndipo odwala matenda amtundu wa 2 amakhala ochepa kalori. Monga mchere, saladi za odwala matenda ashuga atha kupangidwa kuchokera ku zipatso zomwe mumakonda. Mutha kuwadzaza ndi mafuta ophikira wowawasa kapena yogati. Mtundu wachiwiri wa matenda ashuga, zakudya zotsekemera ndizofunika kulemera kwawo mu golide. Kumbukirani za kuchuluka kwa chakudya, musamadye kuchuluka konse kwamatenda omwe mwakonzedwa, kuphatikiza kudzimbidwa, mutha "kupeza" ndikulumpha muzowonetsa shuga.

Zakudya za anthu odwala matenda ashuga zimatha kukhala zosangalatsa, Chofunika kwambiri, zimalemekeza thanzi lanu.

Ubwino wama saladi mu shuga

Muchepetse kuyamwa kwa mafuta ndi glucose. Chifukwa cha malowa, odwala amachepetsa kwambiri kufunika kwa insulin.
Amathandizira kuti matenda a lipid kagayidwe komanso kuchepa kwa shuga m'magazi. Zotsatira zake, pamakhala kuchepa kwamphamvu kwa odwala.

Patatha mwezi umodzi chiyambire zakudya zoyambira, kuchuluka kwa shuga kumachepa ndipo amayamba kuyandikira njira zofananira.

Ma saladi amaloledwa kudya tsiku lonse. Zitha kugwiritsidwa ntchito pa chakudya cham'mawa, masana komanso chakudya chamadzulo.

Zamasamba ndi masamba a saladi amafunika kugulidwa zabwino, ndibwino ngati akuchokera kumunda wanu.

Tiyeni tiwone zamasamba omwe madokotala amalimbikitsa kuti aziphatikiza mu masaladi:

Anyezi. Ndikulimbikitsidwa kuwonjezera masaladi, koma sayenera kuzunzidwa. Anyezi kwambiri amathandizira kuti magazi azithamanga, amachepetsa cholesterol, amathandiza kuthana ndi matenda opatsirana.
Kaloti. Mwanthawi yaiwisi, masamba awa amatha kudya. Kuchuluka kwa shuga m'magazi kumayambitsa kaloti owiritsa.
Nkhaka zatsopano. Muli tartronic acid, yemwe amathandizira kulimbitsa makoma a mtima.
Kabichi Itha kugwiritsidwa ntchito mwanjira iliyonse.

Mtundu woyamba wa matenda ashuga

Ma saladi omwe amafunidwa kwa odwala omwe ali ndi matenda a shuga 1 sayenera kuphatikiza chakudya cham'mimba.

Nkhaka saladi ndi timbewu ndi mitengo

Tengani: nkhaka zitatu zatsopano, kirimu wowawasa wokhala ndi mafuta ochepa, mandimu, supuni imodzi yazitsulo, supuni imodzi ya timbewu tonunkhira, mchere wa tebulo.

Timachapira nkhaka, kuzisenda, ndikuchotsa mbewu. Dulani, sakanizani ndi zinthu zina. Nyengo ndi wowawasa kirimu ndi mandimu.

Kukutira Saladi

Tengani: hering'i, mazira zinziri kuchuluka kwa 3 zidutswa, mandimu, masamba osakaniza, masamba anyezi wobiriwira, mpiru.

Timatsuka hering'i ndikudula pakati. Kuphika mazira, peel ndi kusema mbali ziwiri.Zosakaniza ndi zosakanizidwa, ma greens amawonjezeredwa. Mavalidwe a saladi - mpiru wophatikizidwa ndi mandimu.

Kutsitsimutsa nkhaka saladi

Tengani: udzu winawake, nkhaka zatsopano, gulu la katsabola, mafuta a masamba (supuni).

Osambitsidwa bwino ndi kuwaza nkhaka ndi udzu winawake. Chekani mafuta ndi anyezi. Sakanizani zonse mu mbale ya saladi ndi nyengo ndi mafuta a masamba.

Saladi ndi nkhuku yophika ndi masamba

Tengani: nkhaka zatsopano (2 ma PC.), Phwetekere, nkhuku, letesi, mafuta a azitona (supuni), mandimu.

Wiritsani nkhuku, kudula m'magawo. Timadulanso nkhaka, tomato ndi letesi. Sakanizani zosakaniza ndi nyengo ndi mafuta a azitona ndi mandimu.

Saladi wa Selari

Timatenga: maapulo obiriwira (2 ma PC.), Selari (200 magalamu), kaloti (1 pc.), Parsley (gulu), msuzi wa mandimu, kirimu wowawasa wokhala ndi mafuta ochepa.

Opaka udzu winawake, kaloti watsopano ndi maapulo ndi grater. Sakanizani zosakaniza ndi mchere. Nyengo ndi wowawasa kirimu ndi mandimu. Pamwamba pa saladi yotere imakongoletsedwa ndi amadyera.

Vitamini saladi wobiriwira ndi nkhaka (kanema)

Njira ina yokhala ndi saladi wathanzi ndi nkhaka ndi zitsamba zatsopano zimafotokozedwa mu kanemayi ndikamalangiza pang'onopang'ono.

Mtundu wachiwiri wa matenda ashuga

Kwa odwala omwe ali ndi matenda ashuga a 2, palibe malamulo okhwima pazophatikizira. Zokhazo sizoyenera kupitilira kuchuluka kwa mbatata patsiku (pafupifupi magalamu mazana awiri).

Saladi yokhala ndi matchire, kaloti ndi maapulo wobiriwira

Tengani: parsley wobiriwira (gulu), 100 ml ya kefir, karoti imodzi, apulo imodzi yobiriwira, seaweed (250 g), nkhaka imodzi yopepuka.

Saladi ndi Yerusalemu artichoke ndi kabichi yoyera

Timatenga: Zipatso za artichoke ku Yerusalemu zochuluka 260 g, kabichi (300 magalamu), anyezi (zidutswa ziwiri), bowa wokazinga (magalamu 50), katsabola kapena cilantro (gulu limodzi).

Werengani za zabwino za Yerusalemu artichoke apa:

Saladi "Whisk" (kanema)

Kanemayu akuwonetsa kusintha kwofanana kwa saladi ofanana, kusiyana kwake ndi koyambayo ndikuti kaloti amawonjezeredwa. Saladi iyi imatchedwa "Whisk".

Saladi wobiriwira apulo, kaloti ndi walnuts

Tengani: ndimu imodzi, karoti wamtundu umodzi, apulo wobiriwira, walnuts (30 g), kirimu wowawasa wokhala ndi mafuta ochepa.

Timasenda apulo ndi kaloti, ndiye kuti timapaka pa grater, kuwaza ndi mandimu ndikusakaniza ndi walnuts. Kenako sakanizani zosakaniza bwino, uzipereka mchere ndi nyengo ndi kirimu wowawasa.

Saladi ndi walnuts ndi tomato wobiriwira

Samba wotsukidwa ndi kudula mutizidutswa timayikidwa mu poto, ndikutsanulira kapu yamadzi. Onjezani viniga, mafuta a azitona, mchere. Bweretsani kwa chithupsa, ndikuphika kwa mphindi zowerengeka. Kenako sakanizani tomato kuchokera m'madzi ndikusakaniza ndi anyezi wosankhidwa bwino. Payokha, timasenda adyo wa chopukusira cha nyama ndi walnuts, kuwonjezera zonunkhira zomwe zilipo ndi viniga pang'ono. Kenako timasakaniza zosakaniza zonse, ndikuwonjezera kusakaniza kwa saladi.

Saladi nsomba ndi masamba ndi amadyera

Chonde dziwani kuti mbatata zimakhala ndi index yayikulu ya glycemic, kotero pokonzekera saladi, gwiritsani ntchito kochepa. Kuwongolera kwina kwamagazi a glucose mukatha kudya kumalimbikitsidwanso.

Mutha kudziwa zambiri zokhudzana ndi matenda ashuga pano, koma pakadali pano tikufotokoza maphikidwe a saladi.

Saladi ya Lilime Y ng'ombe

Tengani: lilime la ng'ombe (magalamu 150), mazira (2 ma PC), nkhaka imodzi, chimanga chophika (supuni 1), kirimu wowawasa (supuni 2), tchizi cholimba (40 g).

Wiritsani mazira ndi lilime, kudula mzere wochepa thupi ndikusakaniza. Onjezani chimanga, nkhaka zosenda ndi tchizi. Valani saladi wonona wowawasa wowawasa zonona.

Chonde dziwani kuti chimanga (kuphatikiza zamzitini) chimakhala ndi mndandanda wokwanira wa glycemic. Gwiritsani ntchito pang'ono.

Endocrinologist amathandiza amayi apakati pakupanga menyu. Mtengo wa caloric patsiku amawerengedwa poganizira kulemera kwa wodwalayo.

Saladi ndi bowa ndi nkhuku yophika

Tengani: bowa (120g), nkhuku, mazira (2 ma PC), tchizi cholimba pang'ono (40 g), chimanga chazotini, nkhaka zamchere, mafuta (1 supuni).

Wiritsani bowa, nkhuku ndi mazira. Timadula ndikusakaniza zosakaniza zonse mumtundu umodzi. Nyengani saladi ndi mafuta.

Chimanga chiza zakudya zapamwamba za glycemic index! Gwiritsani ntchito pang'ono.

Saladi Yobiriwira Yobiriwira

Tengani: nyemba zobiriwira, nkhaka zatsopano, anyezi, yogati yachilengedwe, gulu la parsley.

Wiritsani nyemba. Chekani bwino nkhaka, zitsamba ndi anyezi. Timasakaniza chilichonse ndi nyengo ndi yogati yachilengedwe.

Saladi wa chiwindi ndi makangaza

Tengani: nkhuku kapena chiwindi cha ng'ombe, makangaza, viniga pang'ono, anyezi, mchere.

Saladi ndi walnuts ndi zukini

Tengani: zukini umodzi wamtundu wokulirapo, pafupifupi theka lagalasi la walnuts, adyo (ma cloves awiri), gulu la amadyera (aliwonse), mafuta a azitona (supuni).

Zukini amadula mzidutswa ndi mwachangu. Pogaya walnuts, kudula zitsamba ndi adyo. Mu mbale ya saladi, sakanizani zosakaniza, mchere ndi nyengo ndi mafuta a maolivi. Saladi yotereyi imathanso kuthandizidwa osati monga chakudya chokha, komanso mbale yakumbuyo.

Zukini ali ndi mndandanda wokwera wa glycemic! Koma ndikofunika kwambiri, chifukwa chake, sinthani mlingo wa insulin kapena yesani supuni zochepa za saladi uyu pachakudya.

Shrimp ndi Broccoli Saladi

Tengani: letesi, broccoli, shrimp, mandimu, tsabola, mchere.

Yophika m'madzi ndi kuwonjezera kwa mchere ndi tsabola, shrimp ozizira komanso oyera. Broccoli imaphikidwanso m'madzi ndi mchere pang'ono.

Ikani zosakaniza zonse mu mbale ya saladi, kusakaniza, mchere ndi nyengo ndi mandimu.

Saladi "Loyamba la Januware"

Wiritsani shrimps ndi mazira, kuwonjezera tsabola ndi diced. Grate mazira.

Kuchokera pa tsabola tinadula nambala "1" ndi zilembo zonse ("Ine", "n". "C", "a", "p", "i").

Kenako, ikani ziwalo zonse m'magawo. Tsabola woyamba. Pamwamba ndi wowawasa zonona, kenako wosanjikiza, wowawasa kirimu ndi grated yolk.

Kirimu wowawasa, mapuloteni grated ndi wowawasa kirimu amagwiritsidwanso ntchito pa yolk. Pamwambapa mutha kuyika chithunzi - pepala lakalenda.

Munkhani yotsatirayi, tikupatsirani maphikidwe okoma kwambiri a tchuthi ndi tebulo la Chaka Chatsopano kwa odwala matenda ashuga.

Kuphatikizika kwa masaladi a kadyedwe kumangodalira luso lanu labwino kwambiri komanso luso lanu lolimbitsa thupi. Chofunikira kwambiri ndikuwunikira index ya glycemic ya zigawo kuti zinthu zomwe zili ndi cholozera chokwera zisafikeko. Ndikofunikanso ndikofunikira kuti muzikhala kudya nthawi zonse.

Masaladi a matenda ashuga ayenera kukhala ndi mafuta, masamba komanso kuvala mafuta ochepa. Onjezani nkhuku kapena nsomba zam'madzi ku saladi kuti akhale abwino.

Gawoli limakhala ndi mitundu yayikulu yamasalimo athanzi labwino lililonse. Werengani nkhani yofotokoza zomwe masaladi amatha kudya ndi matenda ashuga.

Zakudya zamalonda ndi ng'ombe yophika ndi nkhaka

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Zakudya zamalonda ndi timitengo ta nkhanu popanda mayonesi

Saladi wopepuka komanso wokoma sangakhale chakudya chabwino kwambiri cha anthu odwala matenda ashuga.

Zakudya zamalonda ndi prunes ndi chifuwa cha nkhuku

Kuphatikizidwa kwa zinthu zosiyanasiyana pakuphatikizika kopambana ndizinsinsi za mbale izi.

Saladi wa Mimosa - njira yachakudya yodwala matenda ashuga

Tikonzekera mimosa yazakudya ndi zopatsa mphamvu za 100 kcal pa gramu 100.

Saladi Yophika Beet Zakudya

Kachigawo kochepa m'mawa sikungawononge thanzi lanu.

Zakudya zamalonda ndi nsomba zofiira ndi masamba

Chinthu chachikulu - musagonje nsomba. Amayenera kukhala mkati momadzola.

Zakudya zamalonda ndi bere ndi pichesi

Ingoganizirani kuphatikiza nkhuku yowutsa mudyo ndi zipatso onunkhira.

Saladi ya ng'ombe

Masaladi a nyama ndi mwayi wabwino kwa matenda ashuga.

Zakudya Zakudya Zam'madzi ndi Saladi wa Beetroot

Nthawi zina chakudya choyambirira sichimachitika kumene ...

Kuyeretsa Saladi ndi Celery ndi Radish

Ithandizanso thupi lanu kukhazikitsa chimbudzi, kuti lizikhala ndi michere komanso mavitamini othandiza.

Zakudya zamalonda ndi lilime ndi kabichi wofiira

Zoyenera kufotokozedwa mu chakudya chamadzulo - yowutsa mudyo, chokongola.

Zakudya zamalonda Olivier

Zakudya zamalonda Olivier amasiyana ndi mavalidwe ndi zosakaniza zina.

Zakudya za heralary herring pansi pa chovala cha ubweya

Choyamba wosanjikiza wa hering'i, kenako wosanjikiza anyezi, kenako msuzi pang'ono.

Zakudya za Beetroot

Ambiri odwala matenda ashuga osadziwa amaganiza kuti beets imakhala yovutirapo mu shuga.

Zakudya Zam'madzi Zakudya

Kodi kelp ndiyabwino bwanji kwa matenda ashuga? Mudziwa zambiri za izi mtsogolo ...

Saladi Wathanzi Wathanzi

Idzakhala chakudya champhamvu kwambiri kwa munthu wamphamvu komanso chakudya chokwanira.

Zabwino bwanji kwa matenda ashuga

Kusankha chakudya cha matenda ashuga ndi njira yabwino kwambiri, chifukwa popanda kudya, insulin ndi mapiritsi ochepetsa shuga ndi osathandiza. Pa saladi, muyenera kugwiritsa ntchito zigawo zomwe zimakhutitsa thupi ndi fiber, mavitamini ndi michere. Izi zikutanthauza kuti zambiri mwa mbalezi ziyenera kukhala zamasamba.

Kwa odwala omwe ali ndi matenda a shuga a mtundu wachiwiri, mndandanda wa glycemic ulinso ndi vuto. Zikutanthauza kutha kwachuma kuwonjezera magazi. Poyerekeza ndi zamasamba, zimakhala zotsika kwambiri kwa zatsopano, ndipo zophika zimakhala ndi pafupifupi komanso zapamwamba kwambiri. Pankhani iyi, kusankha kwabwino kwambiri ndi izi:

nkhaka
belu tsabola
mapeyala
Tomato
amadyera - parsley, cilantro, arugula, anyezi wobiriwira, letesi,
Kaloti watsopano
kabichi
udzu winawake ndi Yerusalemu artichoke muzu.

Mitundu yapa shuga 2 yamtundu wa shuga siyokongoletsedwa ndi misuzi ya mayonesi ndi mtundu wina wavalidwe womwe umaphatikizapo shuga. Njira yabwino ndi mafuta a masamba ndi mandimu.

Njira zosafunika

Zinthu zomwe sizili zoyenera kugwiritsidwa ntchito ndi monga mbatata, beets yophika ndi kaloti. Zitha kudyedwa, koma zochuluka m'mbale siziyenera kupitirira 100 g, pokhapokha ataphatikizidwa ndi zakudya zamapuloteni, zitsamba, masamba okhala ndi index yotsika ya glycemic. Pokonzekera masaladi okhala ndi matenda a shuga a 2, maphikidwe sayenera kukhala:

mpunga woyera
oyambitsa mkate adaphika ufa wawo woyamba,
zoumba zouma, ma apulosi ndi zouma,
nyama yamafuta
mbali (chiwindi, lilime),
zinanazi
nthochi zakacha
tchizi chamafuta ambiri (kuchokera pa 50%).

Nyemba zosaphika ndi chimanga, nyemba zimaloledwa mu kuchuluka kwa osaposa supuni pa ntchito iliyonse. Zogulitsa zingapo zitha kusinthidwa ndi ma analogi omwe ali ndi kukoma komweko, koma ndikupindulitsa thupi:

mbatata - Yerusalemu artichoke, muzu wa udzu winawake,
mpunga wowonda - zamtchire, mitundu yofiira kapena bulgur,
mayonesi - yogurt kapena wowawasa wowawasa zonona, wokwapulidwa ndi mpiru,
tchizi - tofu
chinanazi - squash wosankhika.

A zukini

zukini wachinyamata - chidutswa chimodzi,
mchere - 3 g
adyo - theka clove,
mafuta masamba - supuni,
mandimu - supuni,
viniga - theka la supuni,
cilantro - 30 g.

Finely kuwaza adyo ndi pogaya ndi mchere, kuwonjezera mafuta a masamba. Dulani zukini kukhala n'kupanga (ndizosavuta kuchita izi ndi peeler) ndikuwaza ndi viniga. Phimbani mbale ndi zukini ndi mbale ndikudikirira kwa mphindi 15. Kukhetsa madzi, kuwonjezera mafuta a adyo ndi mandimu. Mukatumikira, pakonkha ndi akanadulidwa wokoma.

Ndi bowa watsopano

Pa saladi muyenera kutenga:

champignons atsopano (ayenera kukhala oyera kotheratu popanda mawonekedwe owoneka) - 100 g,
masamba sipinachi - 30 g,
msuzi wa soya - supuni,
mandimu - supuni,
mafuta a azitona - supuni ziwiri.

Bowa amayenera kutsukidwa bwino ndipo zipewa zimatsukidwa kwathunthu. Dulani mbali zochepa kwambiri. Sulani sipinachi masamba mwachisawawa ndi manja anu. Kumenya msuzi wa soya, mandimu a mandimu ndi batala ndi foloko. Falitsa bowa ndi masamba m'magawo, ndikuwathira msuzi. Phimbani ndi mbale ndikulola kuti ichitike kwa mphindi 15.

Saladi ya Celery kwa odwala matenda ashuga

Kuti mupeze saladi wopepuka komanso wotsitsimutsa muyenera:

apulo wowawasa - chidutswa chimodzi,
udzu wa udzu winawake - theka,
yogati popanda zowonjezera - supuni ziwiri,
walnuts - supuni.

Peel ndi kuwaza udzu winawake zing'onozing'ono cubes kapena kabati pa coarse grater. Pogaya apulo chimodzimodzi. Finyani yogati pamtunda ndipo mutumikire ndi mtedza wosankhidwa.

Chi Greek chokhala ndi basil wobiriwira

Pazomwezi, imodzi mwabwino kwambiri saladi chaka chatsopano, muyenera:

phwetekere - 3 yayikulu,
nkhaka - 2 sing'anga,
tsabola wa belu - zidutswa ziwiri,
feta - 100 g
maolivi - zidutswa 10
anyezi wofiyira - theka la mutu,
letesi - theka gulu,
basil - nthambi zitatu,
mafuta a azitona - supuni,
juisi kuchokera kotala la ndimu,
mpiru - theka la supuni ya khofi.

Zamasamba onse a saladi amaduladulidwa mzidutswa zazikulu, kotero, kukoma kwawo kumawonekera bwino. Feta kapena tchizi chowonjezera chizidulidwa mu ma cubes, ndi anyezi - mphete zowonda kwambiri. Pogaya mpiru ndi mandimu ndi mafuta. Ikani mbale ndi masamba a letesi, ikani masamba onse pamwamba, kongoletsani ndi masamba obiriwira a basil, onjezerani kuvala ndikulola kuyimilira kwa pafupifupi mphindi 10.

Tiyeni tipange saladi wa avocado odwala matenda ashuga

Izi ndizothandiza kwambiri kwa odwala omwe ali ndi matenda a shuga a 2, chifukwa ali ndi kalozera wotsika kwambiri pakati pa zipatso ndi ndiwo zamasamba. Mafuta osakwaniritsidwa omwe ali mmenemo amasintha kagayidwe ka lipid, ndipo kakomedwe kanthepi kamapatsa mbale zovala zabwino. Ma saladi okhala ndi avocados ali oyenera chaka chatsopano cha banja lonse, komanso mtundu wa matenda ashuga amtundu wa 2 tsiku lililonse. Pamankhwala amasiku onse, kuphatikiza kwa avocados ndi zosakaniza zotsatirazi ndikulimbikitsidwa:

dzira yophika, nkhaka, broccoli yonyowa, yogati,
tomato ndi sipinachi
tsabola wa belu, anyezi ndi supuni ya chimanga (makamaka yozizira),
nkhaka, mandimu kapena mandimu, anyezi wobiriwira,
chipatso cha mphesa, arugula.

M'chaka chatsopano, mutha kuphika saladi wovuta kwambiri, yemwe amaphatikizapo beets yophika. Kugwiritsa ntchito kwake ndikochepa kwa anthu odwala matenda ashuga, koma kapangidwe kake ndi zitsamba, mtedza ndi mapeyala, chakudya choterocho chimakhala ndi index ya glycemic kwathunthu, imakhutitsa thupi ndi zinthu zofunika kufufuza. Kuti mupeze kukhutitsidwa ndi chakudya, ziyenera kukhala ndi zokonda zingapo - zotsekemera, zamchere, zonunkhira, zowawa, zowawasa komanso zopanda nzeru. Onse amapezeka mu saladi wotere; ali ndimawonekedwe okongola kwambiri ndi kukoma kwake koyambirira.

Pa saladi tchuthi, mutenge:

avocado - chipatso chimodzi chachikulu,
letesi - 100 g (ikhoza kukhala yosiyana),
ma tangerines - 2 yayikulu (kapena 1 lalanje, theka la mphesa),
beets - 1 sing'anga,
feta tchizi (kapena feta) - 75 g,
pistachios - 30 g
mafuta a azitona - supuni ziwiri,
juwisi wa lalanje (wokometsedwa kumene) - supuni 3,
mandimu ndi mandimu - pa supuni,
mpiru - theka la supuni ya khofi
mbewu za poppy - supuni ya khofi,
mchere ndi theka la supuni ya khofi.

Wiritsani kapena kuphika beets mu uvuni ndikudula mu cubes. Momwemonso kupera feta, peeled avocado. Pistachios olekanitsidwa ndi chipolopolo ndikuwuma poto wowuma kwa mphindi 5. Dulani magawo a zipatso, omwe kale amasulidwa momwe angathere kuchokera pamafilimu.

Kuti mutenge msuzi, ikani mandimu a lalanje, zest, mpiru, mbewu za poppy ndi mchere mumtsuko waung'ono wokhala ndi chivindikiro, onjezerani mafuta ndikugwedezeka bwino. Mu mbale yakuya, ikani letesi, ndiye ma cubes a feta, beetroot ndi avocado, valani pamwamba pa mandarin ndi pistachios, kutsanulira kuvala.

Dziwani zambiri zamabwino a avocados omwe ali ndi odwala omwe ali ndi matenda ashuga mu kanema:

Glycemic Saladi Product Index

Zamasamba pokonzekera masaladi, zotsatirazi zingakhale zothandiza:

udzu winawake
phwetekere
nkhaka
mitundu yonse ya kabichi - broccoli, Brussels zikumera, kolifulawa, kabichi yoyera, kabichi wofiira, Beijing
anyezi ndi anyezi wobiriwira,
tsabola wowawa ndi wokoma (Bulgaria),
adyo
squash
Kaloti watsopano
nyemba - nyemba, nandolo, mphodza.

Komanso, ma saladi amatha kukonzekera kuchokera ku bowa wamitundu iliyonse - champignons, bowa wa oyisitara, batala, chanterelles. Zolozera zonse sizidutsa 35 mayunitsi.

Makhalidwe amakomedwe a saladi omwe ali ndi shuga amatha kusiyanasiyana ndi mchere kapena zitsamba, mwachitsanzo, turmeric, oregano, basil, parsley kapena katsabola.

Mwa zipatso ndi zipatso, muyenera kusankha zotsatirazi:

maapulo ndi mapeyala
ma apricots, timadzi tokoma ndi mapichesi,
yamatcheri ndi yamatcheri
sitiroberi, sitiroberi ndi rasipiberi,
jamu
makangaza
mabuluni
Mabulosi
mitundu yonse ya zipatso zamalanje - lalanje, mandarin, pomelo, mphesa.

Nyama ndi nsomba zamasaladi zisankhe mitundu yamafuta ochepa, ndikuchotsa zotsalira za khungu ndi mafuta. Mutha kuyambitsa mitundu yosiyanasiyana ya nyama ndi zonyansa:

nkhuku
nkhuku
nyama ya kalulu
chiwindi cha nkhuku
ng'ombe chiwindi, lilime.

Kuchokera ku nsomba zomwe muyenera kusankha:

Nsomba zakumwa (caviar, mkaka) siziyenera kudyedwa. Palibe choletsa zakudya zam'nyanja kwa odwala.

Zakudya zam'nyanja

Sonyezani shuga lanu kapena sankhani jenda kuti mulimbikitsidwe

Zotsatira zotsatirazi zidzafunika:

200 magalamu a squid,
nkhaka imodzi yatsopano
theka anyezi,
masamba letesi
dzira limodzi lophika
maolivi khumi otayika
mafuta a azitona
mandimu.

Ngati funso ndi - chiyani kuphika shuga? Saladi yokhala ndi shrimp idzakhala chokongoletsa cha Chaka Chatsopano kapena tebulo la tchuthi.Mbaleyi imagwiritsa ntchito chinanazi, koma funso limadzuka nthawi yomweyo - ndizotheka kudya chipatso ichi, chifukwa sichili mndandanda wazomwe zili ndi mndandanda wotsika. Mndandanda wa chinanazi umasinthasintha pakati, chifukwa chake, mosiyana, ukhoza kupezeka mu chakudya, koma osapitirira 100 magalamu.

Zotsatira zotsatirazi zifunikanso:

nkhaka imodzi yatsopano
avocado imodzi
30 magalamu a chilantro,
laimu imodzi
theka la kilogalamu ya shonje yokongola,
mchere, tsabola wakuda pansi kuti mulawe.

Dulani avocado ndi nkhaka kukhala masentimita 2 - 3 sentimita, bwino kuwaza kolantro. Sakanizani chinanazi, chilantro, nkhaka, avocado ndi shrimp yophika. Chiwerengero cha shrimp chitha kuchuluka, kutengera kukula kwa chinanazi palokha. Nyengani saladi ndi mandimu, mchere ndi tsabola kuti mumve zomwe mumakonda. Ikani saladi mu theka mananazi.

Zakudya zam'madzi zam'madzi izi zimakopa alendo aliyense.

Nyama ndi salal offal

Mudzafunika zinthu zotsatirazi kuti muzikonzekera chaka chino kapena tchuthi china:

theka la kilogalamu ya chiwindi cha nkhuku,
400 magalamu abichi ofiira,
tsabola awiri,
mafuta a azitona
200 magalamu a nyemba zophika
amadyera osankha.

Dulani tsabola mu n'kupanga, kuwaza kabichi, kudula chiwindi chophika kukhala ma cubes. Sakanizani zosakaniza zonse, mchere kuti mulawe, Sinthani saladi ndi mafuta.

Masaladi amasamba

Matenda a 2 a shuga si chiganizo choti tikane tebulo lokoma, pali maphikidwe a saladi okha, komanso zakudya zamafuta kuchokera ku zipatso ndi zipatso.

Kanemayo munkhaniyi akuwonetsa maphikidwe a tchuthi cha odwala matenda ashuga.

Sonyezani shuga lanu kapena sankhani jenda kuti mulimbikitsidwe

Moni Ine, Valentina Pushko. Ndakhala ndikugwira ntchito ngati chophikirako ku lesitilanti kwa zaka zopitilira 12. Pa nthawi yanga ya ntchito, sindinaphunzirepo maphikidwe odabwitsa ochepa ndipo zaluso zodabwitsa zapamwamba. Ndimagwiritsa ntchito tsambali ngati cholembera, popeza pali zambiri. Tsambali lili ndi zithunzi zambiri komanso zolemba zina kuchokera kuzinthu zina ndipo zonse zili za eni ake!