Maphikidwe a m'manja a anthu odwala matenda ashuga amtundu 1 ndi mtundu 2 wa shuga

Munthu akakumana ndi matenda monga matenda a shuga 2, zakudya zake zimasintha kwambiri. Zakudya ziyenera kukhala zochepa carb. Musakhale ndi mantha kuti mbale zonse zikhala zopanda mafuta komanso zodukiza. Ayi, mndandanda wazakudya zololedwa ndizachikulu ndipo kuchokera kwa iwo mutha kuphika zokoma, ndipo koposa zonse, zakudya zabwino.

Chinthu chachikulu mu zakudya mankhwala ndi matenda a shuga. Menyu yosankhidwa bwino ingathandize kuchepetsa shuga ndipo imapulumutsa munthu kuti asatenge mapiritsi ochepetsa shuga. Zogulitsa zimasankhidwa ndi glycemic index (GI) ndi zopatsa mphamvu.

Kwa "shuga" oyambitsa nkhaniyi nkhaniyi imadziperekanso. Imalongosola lingaliro la GI, pamaziko awa zinthu zosankhidwa pokonzekera maphunziro achiwiri. Zopezekanso ndizopatsa zambiri za anthu odwala matenda ashuga - nyama, masamba ndi mbewu monga chimanga.

GI yachiwiri maphunziro

Endocrinologist imapangira zakudya za anthu odwala matenda ashuga malinga ndi GI tebulo, zomwe zimawonetsa mu digito momwe mphamvu ya chinthu inayake ikukhudzira shuga wamagazi itatha kugwiritsa ntchito.

Kuphika, ndiye kuti, kutentha kwamankhwala, kumangokulitsa chizindikirochi. Kusiyanitsa ndi kaloti. Masamba atsopano amakhala ndi mayunitsi 35, koma owiritsa 85.

Mtundu wachiwiri wa matenda ashuga, zakudya ndizochepa GI; Koma GI yapamwamba imatha kupangitsa kuti matenda a hyperglycemia achuluke komanso kukulira matendawa, zomwe zimapangitsa kuti ziwonetsero zizigundika.

GI imagawika m'magulu atatu, awa:

• mpaka 49 - otsika
• mpaka 69 mayunitsi - sing'anga,
• zoposa 70 PIECES - okwera.

Kuphatikiza pa GI, ndikofunikira kulabadira zomwe zili caloric zazakudya komanso zomwe zimakhala ndi cholesterol yoyipa yomwe ilimo. Zakudya zina sizikhala ndi zakudya monga mafuta anyama. Komabe, ndimaletsedwa kwambiri m'magulu a shuga, popeza ndizopatsa mphamvu zambiri komanso zimakhala ndi cholesterol yoyipa.

Muyenera kudziwa kuti kuphika kumatha kuchitika mwanjira zotere:

1. kwa okwatirana
2. wiritsani
3. pa microwave
4. pa grill
5. mu uvuni
6. muphika wosakwiya
7. simmer ndi kuwonjezera kwa madzi.

Mukamasankha zakudya zamaphunziro achiwiri, chinthu choyamba chomwe muyenera kulabadira ndi GI, ndipo simuyenera kunyalanyaza phindu la caloric.

Nyama yachiwiri maphunziro

Nyama iyenera kusankhidwa yotsamira, ndikuchotsa mafuta ndi khungu. Mulibe mavitamini ndi mchere wofunikira mthupi, ma calories ndi cholesterol chokha.

Nthawi zambiri, odwala amasankha bere la nkhuku, kunyalanyaza mbali zina za mtembo. Izi ndizolakwika. Asayansi akunja atsimikizira kuti ndikofunikira kuti odwala matenda ashuga adye miyendo ya nkhuku, ndikuchotsa mafuta omwe atsalira. Nyama iyi ili ndi chitsulo.

Kuphatikiza pa nyama, imaloledwa kuphatikiza muzakudya ndi zamkati - chiwindi ndi lilime. Amaphikidwa, kuwiritsa komanso kuphika mu ma pie.

Ndi matenda a shuga, nyama ndi zotsatirazi zimaloledwa:

• nkhuku
• ng'ombe
• nyama ya kalulu
• zinziri
• nkhuku
• chiwindi ndi ng'ombe,
• lilime la ng'ombe.

Zakudya zotsekemera zimakonzedwa kokha kuchokera kuzinthu zopanga tokha, chifukwa khungu ndi mafuta zimawonjezeredwa. Kukonzekera ma cutlets ndi bowa muyenera:

1. anyezi - 1 pc.,
2. champirons - magalamu 150,
3. nkhuku yokazinga - 300 magalamu,
4. chovala chimodzi cha adyo
5. dzira limodzi
6. mchere, tsabola wakuda kuti mulawe,
7. mikanda.

Chekani bwino bowa ndi anyezi, mphodza mu poto mpaka kuphika, mchere. Sakanizani nyama yoboola ndi dzira ndi adyo yemwe wadutsa mu Press, mchere, tsabola ndikusakaniza bwino. Pangani ma capillas kuchokera ku minced nyama ndikuyika bowa wokazinga pakati.

Chodula chimodzi chimakhala ndi supuni yodzadza. Tsinani m'mphepete mwa patties ndi yokulungira m'makomedwe a mkate. Ndikofunika kuyang'ana kuti macrcrumbs amapangira okha, ndikumata mkate wopanda mkaka mu blender.

Phatikizani mawonekedwe okhala ndi mbali zokulirapo ndi mafuta a maolivi, ikani zodulira ndikuphimba ndi zojambulazo. Kuphika mu uvuni wokhala ndi preheated mpaka 180 ° C kwa mphindi 45.

Zakudya zamagulu kuchokera ku chiwindi cha nkhuku ziyenera kupezeka kangapo pa sabata pazakudya za wodwala. Pansipa pali chinsinsi cha chiwindi mu msuzi wa phwetekere ndi masamba.

• chiwindi cha nkhuku - 300 magalamu,
• anyezi - 1 pc.,
• karoti imodzi yaying'ono
• phala la phwetekere - supuni ziwiri,
• mafuta masamba - supuni ziwiri,
• madzi - 100 ml
• mchere, pansi wakuda tsabola - kulawa.

Mwachangu nkhuku chiwindi mu poto pansi pa chivindikiro mpaka kuphika. Dulani anyezi m'mphete zokhala theka, kaloti mu ma cubes akuluakulu. Mwa njira, lamulo lofunikira ili likugwira ntchito makamaka kwa kaloti. Kukula kwake kwamasamba kumadulidwa, kutsika kwake GI kudzakhala.

Mwachangu karoti ndi anyezi mpaka golide woderapo, kuwonjezera madzi ndi phwetekere, tsabola, kusambitsa ndi simmer kwa mphindi 2 pansi pa chivindikiro. Kenako onjezani chiwindi ndikuwotchera mphindi khumi.

Zakudya izi zimayenda bwino ndi njere zilizonse.

Zamakosi maphunziro owonjezera

Porridge ndi gwero la mavitamini ndi michere yambiri. Amakhutitsa thupi ndi mphamvu, ndipo kwa nthawi yayitali amapatsa kumva kukoma. Chingwe chilichonse chimakhala ndi Ubwino wake. Mwachitsanzo, balere ya ngale, yomwe ili ndi GI yotsika kwambiri, ili ndi mavitamini ambiri a B komanso zinthu zambiri zofunikira.

Mukamasankha mbewu monga chimanga, muyenera kusamala, popeza ena a iwo ali ndi GI yapamwamba. Mbewu zonse zaphika popanda kuwonjezera batala. Itha m'malo ndi masamba. Tisaiwale kuti wandiweyani phala lakonzedwa, m'munsi GI yake.

Mbale zimatha kuphika m'njira zosiyanasiyana - ndi masamba, bowa, nyama ndi zipatso zouma. Sangophunzitsidwa monga maphunziro achiwiri, komanso maphunziro oyamba, kuwonjezera ku soup. Ndikwabwino kuzigwiritsa ntchito pakudya masana kuti muzikhutitsa thupi. Gawo la tsiku lililonse la phala likhala 150 - 200 magalamu.

Zolocha zololedwa pamaphunziro achiwiri ndi GI mpaka 50 PISCES:

1. balere wogulira
2. bulwheat
3. ngale barele
4. oatmeal
5. mpunga wa bulauni
6. Mapira ophika pamadzi.

Madokotala nthawi zina amalimbikitsa kukonzekera phala ya chimanga, ngakhale GI yake ndi 70 magawo. Lingaliro ili ndiloyenera, chifukwa lili ndi mavitamini ambiri.

Popeza balere wa ngale ndi mtsogoleri pakati pa chimanga cha anthu odwala matenda ashuga, njira yake yokonzekera idzaperekedwa kaye. Pa balere wa pearl ndi bowa, zosakaniza izi ndizofunikira:

• balere - 200 magalamu,
• bowa, makamaka champignons - 300 magalamu,
• anyezi wobiriwira - gulu limodzi,
• mafuta a azitona - supuni ziwiri,
• mchere, pansi wakuda tsabola - kulawa.

Sambani balere pansi pamadzi othamanga ndikuphika mumchere wamchere kwa 40 - 45 Mphindi. Kenako khalani pansi mu colander ndikutsuka. Onjezani supuni imodzi ya mafuta a masamba.

Bowa kudula mbali ndi mwachangu mu masamba mafuta, kutentha wochepa pansi pa chivindikiro kwa mphindi 20. Kenako onjezani anyezi wosakanizidwa, mchere ndi tsabola, sakanizani bwino. Simmer pa moto wochepa, kusuntha mosalekeza, kwa mphindi ziwiri. Sakanizani bowa wokonzedwa ndi bulu wa ngale.

Zakudya zachiwiri zoterezi zimatha kudyedwa nthawi iliyonse chakudya - kadzutsa, nkhomaliro kapena chakudya chamadzulo choyamba.

Maphunziro a nsomba ndi Nyanja

Nsomba ndi nsomba zam'nyanja zimayambitsa phosphorous. Kudya mbale kuchokera ku zinthu zotere kangapo pa sabata, wodwala matenda ashuga amakhuthula thupi ndi kuchuluka kwa phosphorous ndi zinthu zina zofunikira.

Nsomba ndi gwero la mapuloteni omwe amapatsa mphamvu thupi. Ndizofunikira kudziwa kuti mapuloteni ochokera ku nsomba zam'madzi ndi nsomba zimakudya bwino kuposa zomwe zimapezeka munyama.

Chifukwa chake, mbale zazikulu za mtundu wachiwiri za anthu ashuga ndi maphikidwe osiyanasiyana azakudya zam'madzi. Amatha kuwiritsa, kuphika mu uvuni kapena kuphika pang'ono.

Nsomba Zapansi Zapansi Zam'madzi ndi Zakudya Zam'madzi:

Pansipa pali Chinsinsi cha pilaf kuchokera ku mpunga wa bulawuni ndi shrimp, yomwe simangokhala mwambo wamasiku onse, komanso kukongoletsa tebulo lililonse la tchuthi.

Zotsatira zotsatirazi zidzafunika:

• mpunga wa bulauni - 250 magalamu,
• shrimp - 0,5 makilogalamu
• lalanje limodzi
• mafuta a azitona - supuni 4,
• ndimu imodzi
• zovala zingapo za adyo
• tsabola
• masamba amondi
• gulu la anyezi wobiriwira,
• yogurt yopanda mafuta - 200 ml.

Sambani mpunga wa bulauni pansi pamadzi ndikuthira. Tenthetsani mafuta a azitona mu poto, onjezerani mpunga, mwachangu kwa mphindi imodzi, mukumalimbikitsa mosalekeza, onjezerani mchere ndi kutsanulira 500 ml ya madzi. Imilira pamoto wotsekeka mpaka madzi onse atasuluka.

Sendani chidacho ndi mwachangu mbali zonse ziwiri. Sendani malalanjewo kuchokera ku zest (adzafunika msuzi), chotsani filimuyo ndikudula ma cubes akulu. Wotani poto, ikani zest wa malalanje, masamba a amondi ndi anyezi wosenda bwino. Kuchepetsa kutentha, kusonkhezera mosalekeza ndi mwachangu kwa mphindi ziwiri.

Onjezani mpunga wamafuta komanso zokoleti wokazinga, zophika kutentha pang'ono kwa mphindi 3 mpaka 4, pansi pa chivindikiro. Pakadali pano, muyenera kukonzekera msuzi: sakanizani yogati, tsabola wa tsabola, msuzi wa ndimu imodzi ndi adyo yemwe wadutsa mu makina osindikizira. Ikani msuzi.

Tumikirani zakudya zam'madzi zam'madzi ndi msuzi ndi zamkati za lalanje, zokhala pamwamba pa mbale.

Maphunziro apamwamba amasamba

Masamba ndiye maziko azakudya za tsiku ndi tsiku. Amapanga theka la zakudya za tsiku ndi tsiku. Zakudya zazikulu komanso zosavuta zomwe zimakonzedwa kuchokera kwa iwo.

Masamba amatha kudya chakudya cham'mawa, nkhomaliro, chakudya chamadzulo ndi chakudya chamadzulo. Mtundu wamtunduwu sungokhutitsa thupi ndi mavitamini, komanso umathandizira kutulutsa kwamtundu wamatumbo. Mndandanda wamasamba wololedwa wa shuga ndiwambiri ndipo ochepa ndi oletsedwa - dzungu, mbatata, beets ndi kaloti owiritsa.

Chimodzi mwazakudya zopatsa thanzi ndi chakudya chamasamba a anthu awiri odwala matenda ashuga, omwe angapangidwe kuchokera ku masamba aliwonse azaka. Mwa kusintha chimodzi chimodzi, mumalandira mphodza watsopano. Pokonzekera, ndikofunikira kuganizira nthawi yophika aliyense masamba.

Masamba Ochepa a GI:

1. biringanya
2. phwetekere
3. nandolo
4. nyemba
5. kabichi yamtundu uliwonse - broccoli, kolifulawa, yoyera, yofiyira,
6. anyezi
7. squash
8. adyo
9. zukini
10. mphodza.

Lentils ndi chilengedwe zachilengedwe, chifukwa sizimakhala ndi radionuclides ndi zinthu zapoizoni. Mutha kuphika osati monga mbali yodziyimira kumbali, komanso monga mbale yovuta.

Lenti ndi tchizi ndi chakudya cham'mawa chachikulu kwa odwala matenda ashuga. Zotsatira zotsatirazi zidzafunika:

• mphodza - 200 magalamu,
• madzi - 500 ml
• tchizi chamafuta ochepa - 200 magalamu,
• gulu la parsley
• mafuta a azitona - supuni ziwiri,
• mchere kulawa.

Asanaphike mphodza, ziyenera kuyikidwa patsogolo m'madzi ozizira kwa maola angapo. Kenako, kukhetsa madziwo, kusamutsa maelowo poto ndikusakaniza ndi mafuta a masamba.

Kenako onjezerani 0,5 l amadzi ndikuphika pansi pa chivindikiro chotseka pafupifupi theka la ola, mpaka madzi onse atasuluka. Grate tchizi pa grater yabwino, bwino kuwaza amadyera. Ma lentel akakhala okonzeka, onjezerani tchizi ndi zitsamba, sakanizani bwino ndikulora pafupifupi mphindi ziwiri kuti asungunuke tchizi.

Wodwala aliyense ayenera kukumbukira kuti mfundo za zakudya zopezeka mu shuga ndizofunikira kwambiri pakazindikiritsa shuga.

Kanemayo munkhaniyi akuwonetsa maphikidwe a saladi a ashuga.