Kodi ndingadye mkate wamtundu wanji ndi shuga?

Chofunikira monga mkate wa anthu odwala matenda ashuga sikuletsedwa konse, koma kudya kwake kuyenera kukhala kochepa. Kuphatikiza apo, pamaso pa anthu odwala matenda ashuga, mitundu ina yamalonda ndiyovomerezeka. Ndikofunika kuphatikiza zinthu zophika buledi m'zakudya za tsiku ndi tsiku, chifukwa zimakhala ndi mavitamini, michere yaying'ono komanso zazikulu zomwe zimapangitsa kuti zinthu zizigwira bwino ntchito mthupi.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Kodi zogulitsa buledi ndimatenda a shuga?

Zopangidwa ndi mkate ndizothandiza kwa odwala omwe ali ndi vuto la metabolic (metabolism in the body), kuphatikiza odwala omwe ali ndi matenda ashuga. Kuphika kuli ndi kuchuluka kwamitundu yambiri, mavitamini, mchere. Anthu odwala matenda ashuga saloledwa kudya mitundu yonse ya buledi. Zakudya zophikira za premium, makeke abwino, mikate yoyera samachotsedwa mu chakudya choyambirira. Mkate wa rye umadziwika kuti ndi wothandiza kwambiri kwa odwala matenda ashuga, chifukwa mumakhala zinthu zambiri zothandiza. Kuphatikiza apo, odwala matenda ashuga amaloledwa kudya mkate wopangidwa ndi ufa wa 1 ndi 2 grade. Kuphika sikulimbikitsidwa, chifukwa amapangidwa kuchokera ku ufa wa premium, womwe umakhala woipa mumtundu 2 komanso shuga 1.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Kugwiritsa ntchito zakudya zamkate, mtengo wawo watsiku ndi tsiku

Zinthu zophika buledi zili ndi zabwino zingapo komanso zothandiza zomwe zimapereka kapangidwe kazinthu izi:

chakudya amapangitsa kuti matenda azikhala ndi shuga m'magazi,
macro- ndi ma microelements amalimbikitsa kulimbitsa chitetezo chokwanira komanso kukonza zomwe zimachitika mthupi,
Mavitamini B amalimbitsa dongosolo lamanjenje, kusintha kagayidwe, kusintha magazi,
zakudya CHIKWANGWANI ndi CHIKWANGWANI kusintha ntchito ya m'mimba thirakiti, kusintha mphamvu yake ndi peristalsis, kuyambitsa mayamwidwe zinthu zopindulitsa.

Chifukwa cha kapangidwe kake, mkate umathandiza thupi.

Kuphatikiza apo, kuphika mwachangu komanso kokhazikika. Mkate Woyera umakhala ndi mndandanda wokwanira wa glycemic, kotero momwe amagwiritsidwira ntchito pakudya matenda ashuga ayenera kukhala ochepa. Mkate wa brown ndiwothandiza komanso wotsika kwambiri kwa odwala matenda ashuga, chifukwa glycemic index yake ndi yotsika - 51 mayunitsi. Mndandanda wamalonda wa rye ulinso wocheperako. Pafupifupi, kuchuluka kwa tsiku ndi tsiku kwa zinthu zophika buledi ndi 150-300 magalamu. Mulingo weniweni umatsimikiziridwa ndi dokotala aliyense payekha.

Kodi anthu odwala matenda ashuga amadya chiyani?

Odwala omwe ali ndi matenda a shuga amalimbikitsidwa kuti azigwiritsa ntchito zinthu zophika buledi zokhala ndi chisonyezo chochepa cha glycemic. Kuphatikiza apo, zipatso zokhala ndi matenda ashuga ziyenera kukonzedwa kuchokera ku ufa wa magawo 1 ndi 2. Ndikofunika kuti kuphika sikudzaza. Kwa odwala matenda ashuga, ma pastries dzulo akhala opindulitsa kwambiri. Kuphatikiza apo, odwala matenda ashuga amalimbikitsidwa kuphika okha zinthu zomwe zophika okha.

Mkate wa matenda ashuga

Zakudya zadongosolo la shuga zimalimbikitsidwa kuti ziziyambitsa chakudya monga chinthu choyenera kwambiri. Zomwe zimapangidwira zimakhala ndi mchere wambiri, mavitamini ndi fiber, chifukwa chomwe m'mimba mwake muli matumbo komanso matumbo. Izi sizikhala ndi yisiti komanso chakudya “chothamanga”. Odwala omwe ali ndi matenda ashuga amaloledwa kugwiritsa ntchito:

buledi wa tirigu
buledi wa rye - makamaka tirigu.

Bwererani ku tebulo la zomwe zili

Mkate wa brown

Mkate wa brown wa shuga umawonedwa kuti ndiwothandiza kwambiri, chifukwa uli ndi mavitamini okwanira, ang'ono ndi zazikulu. Kuphatikiza apo, michere yazakudya ndi CHIKWANGWANI, zomwe ndi gawo lazinthu izi, zimachepetsa kuchuluka kwa mafuta m'thupi. Chifukwa chotsika kwa glycemic index, mitundu yamtundu wophika mkatewu simalimbikitsa kulumpha kowopsa pamlingo wa glycemia. Chofunika kwambiri ndi buledi wa bulauni wopangidwa kuchokera ku ufa wa wholemeal. Izi zili ndi mitundu ingapo yomwe imalimbikitsidwanso kwa odwala matenda ashuga.

Mkate wa Borodino

Anthu odwala matenda ashuga amalangizidwa kuti asamamwe magalamu 325 a mankhwala patsiku. Mkate wa Borodino wa matenda ashuga ndiwofunika makamaka chifukwa ali ndi index yotsika ya glycemic. Kuphatikiza apo, ilinso ndi zinthu zingapo zothandiza mthupi la odwala matenda ashuga:

mchere - selenium, chitsulo ,,
Mavitamini a B - thiamine, riboflavin, niacin,
folic acid.

Bwererani ku tebulo la zomwe zili

Zinthu zophika mkate zopangidwa ndi ufa wa rye

Chakudya chamtunduwu, komanso Borodino, chili ndi mavitamini B, fiber, macro- ndi ma microelements. Chifukwa cha kapangidwe kameneka, odwala matenda ashuga amasintha kugaya ndi kusintha njira za metabolic. Ndikofunika kukumbukira kuti odwala matenda ashuga akatsatira zakudya zamafuta ochepa, zonse zomwe zimaphikidwa zimachotsedwa muzakudya.

Mkate wamapuloteni

Dzina lina la mkate wophika mkate ndi mkate wopanda shuga. Izi zimakhala ndi mapuloteni ochulukirapo kuposa mitundu ina ya mkate. Kuphatikiza apo, ili ndi mchere wambiri komanso ma amino acid omwe amapezeka. Ngakhale kuti mtundu uwu wa ophika umapangidwira makamaka odwala matenda ashuga, zovuta zake ndizopatsa mphamvu zambiri za calorie ndi index yayikulu ya glycemic.

Musanagule mkate wabwino, muyenera kufunsa dokotala.

Chinsinsi Chophika Kwambiri

Zinthu zophika buledi zitha kuphikidwa mu uvuni palokha. Pankhaniyi, kuphika kumakhala ndi thanzi komanso kupatsa thanzi, monga momwe amakonzera popanda shuga. Maphikidwe ophika opanga makeke ndizosavuta. Rye ndi mkate wa chinangwa wokhala ndi matenda a shuga a mtundu 2 ndi 1 amalimbikitsidwa kuti aziphika kaye. Zosakaniza zazikuluzikulu zamaphikidwe opanga makeke ndi izi:

ufa wosalala (ndizotheka m'malo mwa buckwheat), pang'ono tirigu,
yisiti yowuma
bowa kapena wokoma,
madzi ofunda
mafuta a masamba
kefir
chinangwa.

Amaloledwa kugwiritsa ntchito makina a mkate popanga zinthu kuphika.

Pakusowa uvuni, buledi amaphika mukaphika pang'onopang'ono kapena m'makina osenda mkate. Mkate wophika umakonzedwa m'njira yolimba, pambuyo pake umathiridwa mu nkhungu ndikuwuphika mpaka kuphika. Ngati mungafune, mu zinthu zopangidwa ndi mkate kunyumba ndizotheka kuwonjezera njere, mtedza, ndi mbewu za fulakesi. Kuphatikiza apo, ndi chilolezo cha adotolo, ndizotheka kuphika mkate wa chimanga kapena zophika ndi zipatso ndi zipatso zosaphatikizidwa.

Kuphika koipa kwa odwala matenda ashuga

Kuphatikiza pa zabwino zake, kuphika kumavulaza thupi la wodwala yemwe ali ndi matenda ashuga. Pogwiritsa ntchito mikate yoyera, dysbiosis ndi flatulence zimayamba. Kuphatikiza apo, uwu ndi mtundu wapamwamba wamafuta ophikira, amathandizira kupindula kwambiri. Zakudya zamtundu wakuda zimachulukitsa acidity yam'mimba ndipo zimayambitsa kutentha kwa mtima. Kuphika kwa nthambi sikulimbikitsidwa kwa odwala omwe ali ndi matenda a m'mimba thirakiti. Dokotala woyenera amatha kunena mtundu woyenera wa kuphika womwe umaloledwa kwa odwala matenda ashuga.

Rye mkate

Mkate wa rye umakhala ndi fiber yambiri, yomwe imayendetsa matumbo ndikuthandizira kuchotsa cholesterol yoyipa. Izi zimathandizanso kuti munthu akhale ndi matenda ashuga. Kuphatikiza apo, mankhwalawa amaphatikizapo mchere wothandiza: selenium, niacin, thiamine, chitsulo, folic acid ndi riboflavin. Endocrinologists ndi akatswiri a zaumoyo amalimbikitsa kuphatikiza mkate wa rye muzakudya za tsiku ndi tsiku, kutsatira zovomerezeka. Pa chakudya chimodzi, amaloledwa kudya mpaka 60 g ya malonda.

Nthambi yamafuta

Amapangidwa kuchokera ku ufa wa rye wopangidwa ndi nthangala zamphepete. Ilinso ndi mawonekedwe apamwamba azinthu zazomera, michere yopindulitsa ndi ma amino acid. Mkate wosankhidwa ungathe kudyedwa ndi shuga.

Kusankha ndi malamulo ogwiritsira ntchito

Kusankha kwa zakudya zamtundu wa mkate kuyenera kufikiridwa mosamala kwambiri. Monga momwe masewera amasonyezera, mawu akuti "matenda ashuga" samagwirizana kwenikweni ndi zenizeni, ndipo kapangidwe kake kangakhale kovulaza kwa odwala omwe ali ndi matenda ashuga. Izi ndichifukwa choti mumaphika ophika ambiri amagwiritsa ntchito ufa wa premium chifukwa chidziwitso chochepa cha zamankhwala.

Mukamasankha malonda, phunzirani bwino zolembedwazo ndi kapangidwe kake, lingalirani zosakaniza ndi zopatsa mphamvu za 100 g za malonda. Kuti muwerengedwe, pamafunika kuchuluka kwapadera - mkateyo (XE), womwe umawerengera chakudya. Chifukwa chake, 1 XE = 15 g yama chakudya = 2 insulin. Mtundu wa tsiku ndi tsiku wa odwala omwe ali ndi matenda a shuga 2 ndi 18-25 XE. Bulu lomwe limalimbikitsa ndi 325 g pa tsiku, logawidwa katatu.

Mukamasankha malonda ndikudziwa mtundu wake, endocrinologist ingakuthandizeni. Adotolo apanga menyu abwino ndi kuwonjezera kwa mkate, zomwe sizingapangitse kuti mulumike mu glucose ndipo sangakhale bwino.

Nthawi zina kupeza mkate wapadera wa matenda ashuga sikophweka. Chochita pankhaniyi? Kapenanso, mutha kugwiritsa ntchito masikono apamtima kapena makeke. Kuphatikiza apo, makina a mkate ndi uvuni amakulolani kuphika nokha kunyumba. Maphikidwewo ndi osavuta ndipo safuna chidziwitso chapadera kapena matekinoloje, koma ndi thandizo lawo mutha kuphika chinthu chokoma, chatsopano, komanso chofunikira kwambiri, chopatsa thanzi nthawi iliyonse.

Mukamaphika buledi wopangidwa ndi anthu, wodwala matenda ashuga ayenera kutsatira bwino njira yabwino. Kusintha pawokha kuchuluka kwa zosakaniza mmwamba kapena pansi kungapangitse kukulira kwa index ya glycemic ndi kudumpha kwa glucose.

The zikuchokera ndi zothandiza katundu mkate

Monga tanena kale, buledi ndi chakudya chopatsa mphamvu. Nthawi yomweyo, anthu omwe ali ndi mtundu wachiwiri wa matenda ashuga amayenera kuwunika zakudya zawo pafupipafupi komanso kupatula chakudya chochuluka muzakudya. Ndiye kuti, ayenera kutsatira zakudya zosasinthika. Kupanda kutero, zovuta zokhudzana ndi matendawa zimatha kuchitika.

Chimodzi mwazinthu zazikulu za chakudya chotere ndikuwongolera kwa chakudya chamafuta.

Popanda kukhazikitsa kuyang'anira koyenera, ndizosatheka kukhalabe ndi mawonekedwe abwinobwino m'thupi. Izi zimadzetsa kuwonongeka kwa thanzi la wodwalayo komanso kuchepa kwa moyo wake.

Ngakhale kuti mkate uli ndi chakudya chochuluka, sungathe kusiyanitsidwa kwathunthu ndi zakudya zomwe odwala ena amayesa kuchita. Mkate umakhala ndi kuchuluka kwake:

Zinthu zonsezi ndizofunikira kuti thupi la wodwalalo lizigwira ntchito bwino, lomwe limafooka kale chifukwa cha matenda ashuga. Chifukwa chake, mukamakonzekera kudya, akatswiri samasankha mafuta amtunduwu mu zakudya, koma samalani ndi mkate wa matenda ashuga. Komabe, si mitundu yonse ya buledi yomwe ilinso yothandiza kwa matenda ashuga. Kuphatikiza apo, kuchuluka kwa zakudya zatsiku ndi tsiku ndizofunikanso.

Mkate suikidwa pambali pazakudya, chifukwa zimakhala ndi zinthu zotsatirazi:

Mapangidwe a mkate amaphatikiza chakudya chamafuta, chomwe chimathandizira magwiridwe antchito am'mimba.
Popeza mankhwalawa ali ndi mavitamini a B, ndikofunikira kuti magwiritsidwe ake a kagayidwe kachakudya mthupi.
Mkate ndi gwero labwino lamphamvu, motero umatha kukhutitsa thupi ndi icho kwanthaŵi yayitali.
Ndi kugwiritsa ntchito mankhwalawa moyenera, zimakhudza shuga m'magazi.

Anthu omwe ali ndi matenda ashuga sayenera kupereka chakudya kwathunthu. Mkate wa brown ndiwofunika makamaka kwa matenda ashuga a 2.

Poganizira zakudya zomwe zimatsatiridwa ndi iwo, mkate wa odwala omwe ali ndi matendawa mwina ndiye mankhwala opatsa mphamvu kwambiri. Poganizira kufunika kwa mphamvu kwa moyo wabwinobwino, kulephera kugwiritsa ntchito mankhwalawa kumabweretsa zotsatira zoyipa.

Ndi mkate uti womwe umaloledwa kudya?

Koma simungadye mkate wonse. Masiku ano pamsika pali mitundu yambiri yamalonda ndipo si onse omwe ndi othandiza kwa odwala. Ena adzasiyidwa kwathunthu. Choyamba, sikulimbikitsidwa kudya zinthu zopangidwa kuchokera ku ufa wa premium. Anthu odwala matenda ashuga amaloledwa kupaka ufa wophika woyamba kapena wachiwiri.

Kachiwiri, ndikofunikira kuyang'anira nthawi zonse katundu wa glycemic pa thupi. Potsitsa izi, ndizothandiza kwambiri kwa wodwala. Mwa kudya zakudya zoperewera kwambiri m'magazi, wodwalayo amathandizira kapamba wake kuti azigwira ntchito moyenera komanso shuga wogawika m'magazi onse.

Mwachitsanzo, ndikofunikira kufananitsa ndi glycemic katundu wa mkate wa rye ndi zinthu zopangidwa ndi ufa wa tirigu. GN ya chidutswa chimodzi cha rye - zisanu. Magawo a mkate wa GN, pakupanga pomwe ufa wa tirigu unagwiritsidwa ntchito - khumi. Mulingo wambiri wa chizindikiro ichi umakhudza kugwira ntchito kwa kapamba. Chifukwa cha kuchuluka kwamphamvu kwa glycemic, chiwalochi chimayamba kupanga kuchuluka kwa insulini, chifukwa chomwe glucose m'magazi amatsika kwambiri.

Chachitatu, ndi matenda ashuga osavomerezeka kudya:

Confectionery
kuphika batala,
mikate yoyera.

M'pofunikanso kuwunika zigawo za mkate zomwe zikugwiritsidwa ntchito.

XE imodzi imafanana ndi mafuta thwelofu ndi khumi ndi awiri. Ndi mafuta angati omwe amapezeka mu mikate yoyera? Magalamu makumi atatu a chinthu ichi ali ndi magalamu khumi ndi anayi a chakudya, kapena, motero, XE imodzi.

Poyerekeza, kuchuluka kwamtundu wa buledi kumakhala magalamu zana a phala (buckwheat / oatmeal).

Wodwala matenda ashuga ayenera kudya ma XE makumi awiri ndi asanu tsiku lonse. Kuphatikiza apo, zakumwa ziyenera kugawidwa mgawo zingapo (kuyambira zisanu mpaka zisanu ndi chimodzi). Chilichonse chogwiritsa ntchito chakudya chizikhala ndi mafuta.

Akatswiri amalimbikitsa kuphatikiza pazakudya zopangidwa kuchokera ku rye, ndiye kuti, mkate wa rye. Pokonzekera, ufa wa 1 ndi 2nd ungagwiritsidwenso ntchito. Zogulitsa zotere ndizothandiza kwambiri kwa thupi la munthu, zimakhala ndi michere yazakudya ndipo zimathandizira kubwezeretsa kwa glycemia.

Kuphatikiza apo, rye mkate umakhutitsa thupi ndi zinthu zofunikira ndipo, chofunikira kwambiri kwa odwala matenda ashuga omwe ali ndi vuto la kunenepa kwambiri, amakhutiritsa njala kwanthawi yayitali. Chifukwa cha izi, itha kugwiritsidwa ntchito osati kungokhala ndi matenda a shuga, komanso monga njira yolimbana ndi kunenepa kwambiri.

Koma mkate choterocho uyenera kumwedwa pang'ono. Miyezo yapadera imadalira thupi la wodwalayo komanso kuopsa kwa matenda ake. Mulingo wamba umachokera kumagalamu zana limodzi kapena makumi atatu mpaka atatu patsiku. Koma zokhazokha zomwe zimakhazikitsidwa ndi dokotala. Kuphatikiza apo, ngati pali zakudya zamafuta ochulukitsa m'zakudya, kuchuluka kwa mkate womwe umadyedwa kuyenera kukhala kochepa.

Chifukwa chake, kuchokera pachakudyacho ndikofunikira kupatula zinthu kuchokera ku ufa wapamwamba kwambiri wa ufa wa tirigu, zopangidwa ndi confectionery, makeke ndi mkate woyera. Ndikulimbikitsidwa kugwiritsa ntchito mitundu ya rye.

Ma mkate apadera

Mwa mitundu yambiri ya mkate womwe umaperekedwa pamsika wamakono, zinthu zotsatirazi zololedwa kwa odwala matenda ashuga ziyenera kuyatsidwa:

Mkate wakuda (rye). Pa index ya glycemic ya 51, zinthu zamtunduwu ndizovomerezeka kuti zigwiritsidwe ntchito. Komanso, kupezeka kwake ndizovomerezeka ngakhale m'zakudya za anthu athanzi. Izi ndichifukwa cha kukhalapo kwa fiber mkati mwake, zomwe zimakhudza magwiridwe antchito am'mimba.Magawo awiri a buledi a ichi (pafupifupi magalamu 50) ali ndi:

zana limodzi makumi asanu ndi limodzi
magalamu asanu a mapuloteni
Mafuta okwana magalamu makumi awiri ndi awiri,
magalamu makumi atatu ndi atatu a chakudya.

Mkate wa Borodino. Kugwiritsa ntchito izi ndizovomerezeka. Mkate wotere umakhala ndi michere yambiri. Mndandanda wake wa glycemic ndi 45. Akatswiri amati kukhalapo kwa chitsulo, selenium, niacin, folic acid, thiamine mkati mwake. Magalamu zana a Borodinsky, omwe amafanana ndi mikate itatu ya mkate, ali ndi:

mazana awiri ndi umodzi kilocalories
magalamu asanu ndi limodzi a mapuloteni
gramu imodzi ya mafuta
magalamu makumi atatu mphambu asanu ndi anayi a chakudya.

Crispbread kwa odwala matenda ashuga. Zimapezeka m'masitolo kulikonse. Zapangidwa mwachindunji kwa odwala matenda ashuga, kuti athe kudyedwa nawo momasuka. Yokhazikitsidwa ndi zinthu zopindulitsa. Popanga mkate chotere, yisiti siigwiritsidwa ntchito, yomwe ndi kuphatikiza kwinanso. Mapuloteni omwe amapanga zinthuzi amalowetsedwa bwino ndi thupi. Magalamu zana amodzi a mkatewo (274 kcal) ali ndi:

magalamu asanu ndi anayi a mapuloteni
magalamu awiri amafuta,
magalamu makumi asanu ndi atatu a chakudya.

Nthambi ya mkate. Zomwe zimapangidwazo zimakhala ndi zopatsa mphamvu pang'onopang'ono, motero kugwiritsa ntchito sikungayambitse kulumpha kwadzidzidzi m'magazi a glucose m'magazi. GI - 45. Mkatewu ndi wofunikira makamaka ku mtundu wachiwiri wa matenda ashuga. Magalamu 30 a mankhwala (40 kcal) amafanana ndi mkate umodzi. Magalamu zana amodzi a mkate ali ndi:

magalamu asanu ndi atatu a mapuloteni
akachisi anayi amafuta,
magalamu makumi asanu ndi awiri a chakudya.

Mitundu yamkate yoperekedwa pamndandandawu ikhoza kudyedwa ndi anthu omwe ali ndi matenda ashuga. Palibenso chifukwa chofufuzira mkate wopanda shuga, chinthu chachikulu ndikusankha mitundu iyi mwazakudya ndikuchepetsa.

Kupatula

Ngakhale akatswiri ati amalimbikitsa kupatula mkate woyera wazakudya za anthu odwala matenda ashuga, nthawi zina, madokotala amalola odwala kuti adye. Izi ndichifukwa choti zopangidwa ndi rye zimakhala ndi mphamvu yowonjezera acidity, yomwe imakwiyitsa mucosa wam'mimba. Chifukwa chake, kugwiritsa ntchito kwawo sikulimbikitsidwa kwa anthu omwe ali ndi vuto la m'mimba. Mavutowa ndi monga:

gastritis
zilonda zam'mimba
Zilonda zopezeka mu duodenum.

Ngati wodwalayo ali ndi matenda amenewa, adokotala amatha kuloleza mkate wake woyera. Koma pang'onopang'ono komanso muyenera kuyanika musanadye.

Chifukwa chake, ngakhale mkatewo uli ndi chakudya chamagulu ambiri, ndiwathanzi, wokhala ndi mavitamini ndi michere yambiri, mankhwala opatsa mphamvu, omwe samalimbikitsidwa kuti asamachotsedwe pazakudya. Koma si mitundu yonse yamtunduwu yomwe imaloledwa kwa odwala matenda ashuga.

Anthu omwe ali ndi matenda ashuga amalangizidwa kuti akane zinthu zopangidwa ndi ufa, zomwe zili mgulu lalitali kwambiri. Komabe, anthu otere ayenera kuphatikizapo mkate wa rye mu zakudya zawo. Pali matenda ena omwe adokotala amatha kuloleza wodwala kuti azigwiritsa ntchito mikate yoyera. Koma ngakhale pankhaniyi, kugwiritsa ntchito kwake kumayenera kukhala kochepa.

Mitundu yazogulitsa

Tiyeni tikambirane izi mwatsatanetsatane. Kodi ndingadye mkate wanji wa shuga? Ganizirani mitundu ikulu ya mkate yomwe mungadye ndi matenda:

Mkate wa rye: mumakhala zakudya zamafuta. Mkate wa brown wa matenda ashuga ndiwofunikira chifukwa umakhala ndi mavitamini ambiri a B, omwe amafunikira kuti azikhala ndi metabolism yokhazikika. Mkate wakuda ndi kuphatikiza kwa chimanga ndi tirigu wathunthu ndizothandiza kwambiri.
Mkate wopanda yisiti: Mndandanda wamtundu wa glycemic pamalonda awa ndi 35 magawo. Zopatsa mphamvu za calorie zotere sizimaposa 177 kcal. Nthawi zambiri, mitundu iyi imaphatikizapo chinangwa, ufa wa chimunthu ndi mbewu. Chifukwa cha izi, izi ndizothandiza komanso zothandiza kugaya.
Mkate wonse wa tirigu: uli ndi mzera wapakati wa glycemic. Ufa wonse wa tirigu umakhala ndi chakudya chambiri chopezeka m'zakudya zambiri. Phala ili ndilopanda calorie kuposa ufa wa premium. Mkate wa tirigu wonse ungakhale ndi chinangwa ndi oats. Pazomwe zafotokozedwazi za ophika buledi muli zofunikira zambiri.
Chakudya cha Mapuloteni: Mitundu iyi idapangidwa makamaka kwa odwala matenda ashuga. Chogulitsachi ndichuma chochepa, chimakhala ndi GI yaying'ono ndipo chimadziwika ndi zambiri zomanga thupi zomanga thupi. Kuphatikiza apo, mkate wotere umakhala ndi ma amino acid ambiri, mchere wamchere ndi mchere.
Borodinsky: GI ya mkate wotereyi ndi magawo 45. Kuphatikizikako kumakhala ndi selenium, niacin, chitsulo, thiamine ndi folic acid. CHIKWANGWANI chakudya chomwe chimapangidwira zimathandizira cholesterol yamagazi.
Darnitsky: buledi wamtunduwu suyenerera kwa odwala matenda ashuga chifukwa umakhala ndi 40% ufa wamba wa tirigu woyamba.

Ndizo zonse. Tsopano mukudziwa mtundu wa mkate womwe mungadye ndi shuga.

Mkate wa shuga wambiri

Zomwe muyenera kudziwa pankhaniyi? Kodi mkate ndiwotheka ndi matenda ashuga? Ndi glycemia yowonjezereka, wodwalayo akulangizidwa kusiya ntchito yogwiritsira ntchito ufa mpaka shuga atafika pazoyenera. Ndikukwera pang'ono kwa zizindikiro, mutha kungobweza mkate kwakanthawi ndi zinthu za anthu odwala matenda ashuga, omwe angagulidwe m'masitolo apadera azakudya. Izi zimaphatikizapo tirigu wathunthu ndi mkate wa ufa wa rye. Chowonetsera chawo ndi ochepa GI - 45 mayunitsi. Mikate ya rye ndiyopepuka kwambiri kulemera. Gawo limodzi la zinthu zotere limakhala ndi mkate umodzi wokha kapena 12 chakudya. Chizindikiro choterechi chitha kuonedwa chovomerezeka ngakhale kwa odwala omwe ali ndi kuchuluka kwa hyperglycemia.

Kodi ma buluku amapezeka ndi matenda ashuga?

Izi ziyenera kuperekedwa mwachidwi. Ma Rusks ndi zakudya zapamwamba kwambiri zomwe zimatha kuthiridwa kwa digiri iliyonse ya glycemia. Komabe, zambiri zimatengera mtundu wake. Masiku ano, ena opanga amagwiritsa ntchito ufa wa tirigu, zonunkhira ndi zokongoletsa zina popanga zopangira. Izi zimatha kukhala ndi vuto pa odwala matenda ashuga. Kuphatikiza apo, obera amakhala ndi zopatsa mphamvu zambiri, motero ndibwino kuti musagwiritse ntchito molakwika chotere. Ngati mukugwiritsa ntchito mitundu iyi pazinthu zina, ndiye kuti palibe vuto. Kuphatikiza apo, zopangira zimakhala ndi zinc, potaziyamu, calcium, chitsulo, sodium, phosphorous ndi mavitamini B.

Monga tanena kale, mkate woyera wa matenda ashuga osavomerezeka. Koma ngati zikukuvutani kukana malonda kuchokera ku ufa wa premium, ndiye kuti mutha kuyesa kuwonjezera zokometsera zotere m'zakudya ngati zowuma. Ngati kuchuluka kwa shuga ndikwabwinobwino, ndiye kuti zinthu zingapo zonunkhira sizingakuvulazeni.

Zofooka

Funso lofunika lomwe liyenera kufotokozedweratu ndi kuchuluka kwa chakudya chomwe munthu angakhale nacho ndi matenda ashuga? Chilichonse apa ndi munthu payekha. Mkhalidwe wodwala, komanso mitundu ya mkate yomwe imagwiritsidwa ntchito, iyenera kulingaliridwa. Kwa odwala omwe ali ndi shuga okwanira omwe amasintha pang'ono kagayidwe kazakudya, magawo awiri a mkate patsiku ndi chizolowezi. Nkhani yokhudza kugwiritsa ntchito zinthu zophika buledi imakambirana bwino ndi dokotala.

Contraindication

Izi ndizoyenera kuwunika poyambirira. Kodi ndingathe kudya buledi? Palibe choletsa kugwiritsidwa ntchito kwake ndi zovuta zomwe mukukambirana. Komabe, ngati index ya glycemic ili pafupi kwambiri, ndibwinonso kukana kudya chakudya chamthupi kufikira thanzi litabwereranso mokwanira. Kuwonjezeka kwa shuga m'magazi kumatha kuyambitsa zovuta zingapo, monga mavuto amawonedwe, kuwonongeka kwa khungu ndi tsitsi, komanso mawonekedwe a zilonda zam'mimba, zilonda zam'mimba, komanso zotupa za khansa.

Kuphika mankhwala a shuga paanu

Tiyeni tikambirane izi mwatsatanetsatane. Tsopano mukudziwa mtundu wa mkate womwe mungadye ndi shuga. Komabe, nthawi zina vuto limakhala kuti mtundu wofunikira wa chinthu sogulitsa basi. Pankhaniyi, mutha kuyesa kuphika mkate wanu mu uvuni. Pansipa pali maphikidwe a zinthu zophika buledi kwa odwala matenda ashuga.

Zakudya zomanga thupi Magalamu a 125 a tchizi chopanda mafuta amayenera kuzingidwa ndi foloko m'mbale, kuwonjezera supuni zinayi za oat chinangwa ndi supuni ziwiri za tirigu wa tirigu, mazira awiri ndi supuni ya ufa wophika. Osakaniza ayenera kusakanikirana bwino ndikuyikidwa mu mawonekedwe a mafuta. Kuphika mkate mu uvuni kwa mphindi 25.
Mkate wamkati. Tenthetsani mkaka 300 ml wa msuzi mu saucepan, kuwonjezera magalamu 100 a oatmeal, dzira limodzi ndi supuni ziwiri za mafuta. Wotcha padera 350 magalamu a ufa wa tirigu wa gawo lachiwiri ndi magalamu 50 a ufa wa rye. Pambuyo pake, timasakaniza ziwiya zonse ndikuziyika m'malo ophika. Poyesedwa, kukhumudwa kumapangidwa ndi chala pomwe supuni ya yisiti imayikidwa. Mtandawo ukupukutanso. Kuphika mpaka kuphika.
Mkaka wopaka wakudya wa rye. Pophika, mumafunikira magalamu 250 a ufa wa tirigu, magalamu 650 a rye, 25 magalamu a shuga wopaka, supuni 1.5 ya mchere wa patebulo, magalamu 40 a yisiti ya uzimu, theka la lita imodzi yamadzi ofunda, supuni ya mafuta a masamba. Mkatewo umakonzedwa pogwiritsa ntchito siponji. Iyenera kubwera kawiri. Pambuyo pa izi, mtanda umakokedwa ndikuyika mbale yophika. Kuthekera kuyenera kudzazidwa ndi wachitatu. Kenako zikombazo zimayikidwa pamalo otentha kuti mkatewo ubwererenso, kenako ndikuyika mu uvuni. Pambuyo mphindi 15, nyowetsani kutumphuka ndi madzi ndikuyibwezeretsani mu uvuni. Kukonzekera motere pafupifupi 40-90 mphindi.
Buckwheat ndi mkate wa tirigu. Kuti mukonze izi, muyenera kutenga 100 magalamu a ufa wa Buckwheat, 100 ml wopanda kefir, 450 magalamu a ufa wofunda, 300 ml wa madzi ofunda, supuni ziwiri za yisiti wofulumira, supuni ziwiri za mafuta, supuni 1 ya shuga ndi supuni 1.5 mchere. Mkatewo umakonzedwa munjira yocheperako. Pophika, ndibwino kugwiritsa ntchito makina azakudya. Choterocho chimaphikidwa 2 maola 40 mphindi.

Malangizo Pabwino

Njira yayikulu yazakudya za anthu odwala matenda ashuga ndi kubwezeretsa njira za metabolic. Wodwala ayenera kuyang'anira kudya kwake. Izi zikuthandizira kupewa ma spikes m'magazi a magazi. Komanso, akatswiri amalimbikitsa kuti anthu odwala matenda ashuga, awerenge zopatsa mphamvu. Izi zikuthandizani kuti muzitha kudya zakudya zanu.

Monga lamulo, odwala matenda ashuga amayang'aniridwa ndi achipatala. Mukakana zakudya zomwe dokotala amakupatsani, nthawi yomweyo zimagwera gulu langozi. Mkate woyera wokhala ndi matenda amtundu wa 2 ungayambitse zovuta zazikulu. Pokhala ndi shuga wambiri m'magazi, kukomoka kwa hyperosmolar kumatha kuchitika. Makamaka nthawi zambiri okalamba amalowa m'bomali. Zizindikiro zake zazikulu ndi ludzu losalekeza komanso kuyamwa pafupipafupi.

Ndi zovuta za kudya nthawi zonse, zovuta zomwe zimachitika chifukwa cha matenda ashuga zimatha kuchitika. Izi zimaphatikizapo mavuto ndi mtima ndi impso, mavuto pakugwira ntchito kwamanjenje.

Pomaliza

M'mawawu, tapenda mwatsatanetsatane mtundu wa buledi womwe ungadyedwe ndi matenda ashuga. Sichabwino kuti tisiyiretu ntchitoyi ngati mumakonda zophika mkate. Odwala odwala matenda ashuga amatha kudya mitundu ingapo ya zinthu zophika mkate, ndipo nthawi yomweyo akumva bwino. Chachikulu ndikupereka zokonda pazinthu zokhala ndi index yotsika ya glycemic.

Kodi zikuwonekabe zosatheka kuchiritsa matenda ashuga?

Poona kuti mukuwerenga izi tsopano, kupambana polimbana ndi shuga wambiri sikuli kumbali yanu.

Ndipo mudaganizapo kale za chithandizo kuchipatala? Ndizomveka, chifukwa shuga ndi matenda oopsa, omwe, ngati sanapatsidwe, amatha kufa. Udzu wokhazikika, kukodza mwachangu, masomphenya osalala. Zizindikiro zonsezi mumazidziwa nokha.

Koma kodi ndizotheka kuchitira zomwe zimayambitsa m'malo mothandizira? Timalimbikitsa kuwerenga nkhani yokhudza matenda aposachedwa a shuga. Werengani nkhani >>

Chakudya cha tirigu ndi CHIKWANG'ANI CHAKULA

Kuchokera pakuwona phindu lazachilengedwe, zinthu zopanda "pake" ndizomwe zimapangidwa kuchokera ku ufa wa tirigu woyambirira. Zogulitsa kuchokera ku ufa uyu sizothandiza. Choyamba, awa ndi magwero abwino a mphamvu. Kachiwiri, kuphika kwa ufa wa tirigu wowotchera kumakhalabe wolemera ndi amino acid, mafuta osakwaniritsidwa, ma phospholipids, mavitamini a B ndi mchere wambiri - chlorine, sodium, potaziyamu, phosphorous, magnesium, sulfure, calcium. Ndipo, ndichachidziwikire, mwayi waukulu, kwa wogula, ndizopatsa thanzi (kumva kukoma) komanso kukoma kwambiri.

Ngati tizingolankhula za mkate wokhala ndi diso pakayang'aniridwe ka glycemic, ndiye kuti buledi wokhala ndi chinangwa kapena ufa wa wholemeal ndiwofunika kwambiri. Mkate woterowo, kuchuluka kwa chakudya chamafuta omwe ali ndi mphamvu kwambiri kumakhala kwakukulu, ndipo kalozera wa glycemic ndi wotsika. Kumverera kwodzaza ndi mkate wotere kumatenga nthawi yayitali.

Mtundu uliwonse wa buledi, kaya ndi woyengeka kapena ufa wonse wa tirigu, ukhoza kupezeka muzakudya zanu. Koma kumbukirani kuti kuchuluka kwa shuga m'magazi kumakwera msanga kuchokera ku malonda pomwe kuchuluka kwa mitundu ya zakudya kumakhala kotsika.

Payokha, ziyenera kunenedwa zamitundu mitundu ya mkate. Mkate wowongoka ndi chinthu chopanga pokonzekera chomwe, kuphatikiza muyeso wokhazikika wa zinthu (ufa, madzi, mchere, yisiti), zosakaniza zowonjezera zinagwiritsidwa ntchito - shuga, mazira, batala, ufa wowotchera, mavitamini a proxes, ndi zina zambiri. Mwachitsanzo, buledi ndi mtundu wapamwamba wa mkate woyera wabwino. Mndandanda wa glycemic wa mkatewo ndi 70% kuposa uwu wa mkate wamphongo wapamwamba kwambiri. Mu matenda ashuga, chinthu choterocho sichabwino kwambiri kuposa kuphika. Adzapereka shuga. Ndiowopsa kwambiri kugwiritsa ntchito bwino magawo a buledi kwa anthu odwala matenda ashuga a 2.

Zakudya zina zamagulu ochulukitsa zomwe zimachepetsa

Mkate wotere ndiwovuta kupeza mgolosale, koma mumatha kuphika kunyumba. Pofuna kuphika mkate wokhala ndi chakudya chochepa chamafuta kapena chisonyezo chotsika cha glycemic, gwiritsani ntchito mitundu ngati ufa wa amaranth, soya wonenepa, barele, buckwheat, flaxseed, almond, oat, chimanga.

Osadalira chizindikiro cha kuchuluka kwa chakudya chamafuta ndi GI yamitundu iyi ya ufa, monga chisonyezo chachindunji cha malonda omwe atsirizidwa. Mndandanda wamtundu wa glycemic ndi chakudya chamafuta aliwonse ndiwopamwamba kuposa zisonyezo zomwezo zomwe zatsirizidwa. Mwachitsanzo, GI ya ufa wa tirigu ndi 85, ndipo kuchuluka kwa chakudya kumadzi pa 100 g ndi 76 g. Kwa buledi wopakidwa kale (wapamwamba wopanda shuga, mazira, ndi zina), GI ndi 80, ndipo kuchuluka kwa chakudya pamagalamu 100 ali kale ndi 47. Ndiko kuti, kutsitsa mndandanda wa glycemic ndi kuchuluka kwa chakudya chamafuta mu ufa woyambirira, m'munsi muzikhala chotsirizidwa.

Chinsinsi cha mkate

125 g tirigu wowonda, oat ndi ufa wa rye,
185-190 ml ya madzi
3 tbsp. l nseru zopsa.
ikhoza kuwonjezera 1 tsp. fennel, caraway kapena coriander.

Phatikizani zosakaniza zonse zowuma m'mbale imodzi. Sakanizani madzi ndi wowawasa padera.
Mu slide yopangidwa ndi ufa, pangani kufooka pang'ono ndikutsanulira zinthu zamadzimadzi pamenepo. Sakanizani bwino ndi kukanda mtanda.
Phatikizani mbale yophika ndi mafuta kapena mafuta a mpendadzuwa. Dzazani chidebe ½ ndikusiyirani mtandawo pamalo otentha kuti mufikeko. Izi zimatenga maola 10-12, chifukwa chake ndibwino kukonza mtanda madzulo, ndipo m'mawa kuphika mkate.
Mkate wofikira ndi wakucha, ikani uvuni, preheated to +200 ⁰⁰. Kuphika kwa theka la ora, kenako muchepetse kutentha kwa +180 ⁰⁰ ndikusunga mkatewo kapu yabokosi kwa mphindi zina 30. Osatsegula uvuni nthawi yamapulogalamu.
Mapeto ake, onetsetsani kuti muli okonzeka ndi dzino kuti: ngati mutaboola mkatewo nkukhalabe wowuma - buledi wakonzeka, mutha kuyimeza.

Wophika mkate wophika pang'ono

850 ga ufa wa tirigu wagawo lachiwiri,
500 ml ya madzi ofunda
40 ml ya mafuta masamba,
30 g uchi wa uchi, 15 g yisiti yowuma,
shuga ndi 10 g mchere.

Mu mbale yakuya, phatikizani shuga, mchere, ufa ndi yisiti.Onjezani mafuta ndi madzi pazakumwa zowuma, gwiritsani ntchito bwino mtanda mpaka kusiya kumamatira ku mbale ndi manja. Wonongerani mbale ya multicooker ndi batala (poterera kapena masamba) ndikuyika mtanda.
Yatsani zida "Multipovar" kwa ola limodzi (kutentha kwa +40 ° C).
Pambuyo pa nthawi iyi, sankhani ntchito ya "Bake" ndikusiyira mkatewo kwa maola ena 1.5.
Kenako mutembenuzire ndikusiya kukaphika kwa mphindi 30-45.
Chotsani mkate womalizidwa mbale ndi kuzizira.

Odwala omwe ali ndi matenda amtundu wa 2 amatha kuphatikiza mkate m'zakudya, koma kusankha mitundu yokhayo yoyenera ndikutsatira momwe mungagwiritsire ntchito momwe mungagwiritsire ntchito.

Zinthu zophika buledi za shuga

Odwala ambiri ali ndi funso loti kodi ndizotheka kudya mankhwalawa ndi matenda ashuga komanso ndindani. Amaloledwa kugwiritsa ntchito matenda ashuga, koma ochepa.

Simungakane konse. M'magulowa mumakhala michere yambiri yofunikira pathupi, ndipo mapuloteni obzala, omwe, limodzi ndi chinthu choyamba, amasintha ntchito ya ziwalo zamkati.

Ndani angadye?

Rye (Borodino) ali ndi index yotsika ya glycemic. Chidutswa chimodzi cha 1 cm chimakhala ndi GI - 5 mayunitsi. Amawongolera kupanga insulin, motero glucose sagwera pamlingo wovuta. Odwala ambiri amakayikira ngati ndizotheka kukhala ndi mitundu yakuda mu shuga. Komabe, ichi ndi chinthu chofunikira chifukwa cha kupezeka kwa fiber mkati mwake.
Protein / waffle amadziwika kuti ndiwothandiza kwambiri kwa matenda ashuga. Ichi ndi mankhwala a shuga omwe ali ndi mapuloteni ambiri. Chifukwa chake dzina "Protein".
Chimanga chimaphatikizidwa muzakudya chifukwa chili ndi mavitamini ndi michere yambiri yofunikira kwa wodwala matenda ashuga. Amakonza ntchito yogaya chakudya.

M'masitolo, pali mayina osiyanasiyana pazogulitsa zophatikizika. Mwachitsanzo, "Health" kapena "Darnitsky."

Mkate ndi wowopsa kapena wopindulitsa kwa wodwala, adokotala omwe amapezekapo amasankha kutengera zotsatira za mayesowo ndi anamnesis. Simungangotenga ndikuyamba kudya.

Matenda a shuga ndi momwe amawerengera ma calories, chakudya chamafuta ndi mafuta, omwe amakhala ambiri ophika ndi ophika buledi. Chifukwa chake, ndikofunikira kufunafuna thandizo laukadaulo la mapulani azakudya.

Mungadye zochuluka motani patsiku

Mtundu wachiwiri wa odwala matenda ashuga saloledwa kudya zoposa 18-25 XE. Mu XE 15 imodzi yama chakudya. Wodwala sayenera kudya zopitilira 375 magalamu a zinthu zophikidwa patsiku.

Kuzindikira kwa shuga - ingomwani tsiku lililonse.

Kukula kwazonse kumagawidwa ndi 2-3. Simungadye chilichonse nthawi imodzi. Muyenera kufunsa dokotala yemwe amathandizira pakukonza zakudya. Adzaonjezeranso ufa wazakudya kuti ntchito yake isapangitse kuti pakhale shuga.

Mkate wodwala matenda ashuga

Patsamba pamagolosale pali mkate wapadera wa anthu odwala matenda ashuga, umatchedwanso protein. Muli michere yaying'ono komanso mapuloteni ambiri othandiza kupukusa zakudya.

Ilinso ndi ma amino acid ambiri ofunikira komanso zinthu zina, pali mchere wamchere ndi zina zofunikira. Muli mapuloteni 25%, mafuta 8% ndi mafuta 11%. Mu 100 gr 265 kcal.

Ili ndi fiber yambiri, yofunikira kwa odwala matenda ashuga. Komabe, odwala omwe ali ndi matenda ammimba ayenera kuchepetsa kugwiritsa ntchito mitunduyi.

Muyenera kudziwa momwe mungasinthire malonda. Zolemba za mkate ndi njira ina yabwino. Zinthu zapakati zopatsa mphamvu ndi 310 kcal, ndipo kulemera kwake ndi magalamu 10, mosiyana ndi chinthu chimodzi chogulitsa buledi chomwe chimalemera magalamu 50.

Zokonda ziyenera kuperekedwa kwa rye, buckwheat ndi mkate wosakaniza. Mkate wa fulakesi ndi wothandiza. Ndizopanda yisiti, zomwe zikutanthauza kuti sizingayambitse kupesa, kuchotsa poizoni ndikuwongolera magwiridwe antchito am'mimba.

Samakulitsa kuchuluka kwa dextrose m'magazi, kusintha khungu ndipo amakhala ndi chothandiza pakugwira ntchito kwamanjenje yapakati.

Amaloledwa kudya osokoneza. Amakhala ndi zopatsa mphamvu zomwezo ndi mkate womwe amapangidwira, chifukwa ukayanika suuma paliponse. Ziphuphu zimakhala ndi mitundu yambiri yazomera, zomwe zimalepheretsa kuyamwa kwa dextrose komanso kuteteza wodwalayo kusintha kwa glucose.

Timapereka kuchotsera kwa owerenga tsamba lathu!

Onjezani supu, saladi ndi mbale zina. Mosiyana ndi chinthu chatsopano, zopwanya sizibweretsa kutentha pamtima, nseru, kapena ululu wam'mimba. Amasowa zinthu zomwe zimachulukitsa acidity.

Mkate Woyera

Mitundu yoyera iyenera kuchotsedwa muzakudya za odwala. Kuphika koteroko ndikotsutsana. Zimaphatikizapo baguette, mikate, buns ndi zinthu zina zopangidwa kuchokera ku ufa wa tirigu woyamba.

Muli mafuta ambiri. Ndi kugwiritsa ntchito pafupipafupi, kukulitsa kwa hyperglycemia ndikotheka, ndiye kuti, shuga ya magazi imakwera m'mikhalidwe yovuta. Kutsika kwamphamvu kwa glucose kumayambitsa kukomoka kwa hyperglycemic.

Kuchokera ku mawonekedwe oyera azinthu, odwala amalemera.

Nthawi zina, madokotala amaloledwa kudya mitundu yoyera. Koma izi sizitanthauza kuti zitha kudyedwa mopanda malire. Zopanda chotere zopanda yisiti ndi yisiti zimangothandiza kwa odwala omwe ali ndi gastritis, zilonda zam'mimba.

Zakudya zam'mawa zaku Germany

Magulu awa amalowa m'malo mwa mkate wokhazikika. Kukhazikika ndi kununkhira, koyenera chimanga, soups zamakina ndikupanga masangweji athanzi.

Zotsatira zotsatirazi zidzafunika:

Tsiku 1:

½ kapu yamadzi
1 chikho lonse ufa wa chimanga
⅛ tsp nthawi yomweyo yisiti.

Tsiku 2:

Makapu atatu a ufa,
200 ml ya madzi
1.5 tsp mchere
¼ tsp yisiti.

Mafuta:

Dzira limodzi lalikulu
½ chikho cha madzi.

Sakanizani zosakaniza za tsiku loyamba mbale. Sungunulani yisiti m'madzi ofunda, dikirani mphindi 15, onjezani ufa. Kani mtanda. Phimbani ndi kusiya usiku wonse firiji. Tengani mbale yayikulu.
Onjezani zosakaniza tsiku lachiwiri kuyeso lalikulu. Kani mtanda pachakudya, gwiritsani chosakanizira, zimatenga nthawi yambiri pamanja.
Mafuta pang'ono pang'onopang'ono, ikani mtanda ndikusiya kwa ola limodzi.
Sakanizani mtanda woukanso, musiyireko kwa mphindi 60 zokha.
Gawani magawo 12. Ikani papepala lophika lomwe limadzozedwa ndi mafuta a maolivi kapena margarine.
Menyani dzira ndi madzi, mafuta mafuta.
Ikani mu uvuni madigiri a 180. Kuphika kwa mphindi 25.

Finyani matumba otentha ndi nthomba za flaxseed kapena chia. Ndiwothandiza kwa matenda ashuga.

¼ chikho skim mkaka
½ chikho rye ufa
1 nyemba zofufumitsa zouma
25 ml ya mafuta a maolivi kapena margarine,
2 tbsp. l wokondedwa
2 mazira
4 mazira a mazira
8 tbsp. l madzi
1.5 tsp mchere
ochepa cranberries.

Sakanizani mkaka, ufa ndi yisiti limodzi. Phimbani ndi pulasitiki wokutira. Siyani kuti mudzuke pafupifupi mphindi 30.
Onjezani shuga, batala, uchi, mazira athunthu, 2 mazira a mazira ndi 6 tbsp. l madzi mu mtanda, kwezani mpaka osakaniza kwathunthu.
Onjezani ufa ndi mchere. Pogwiritsa ntchito chosakanizira, gwiritsani ntchito bwino mpaka misa ikhale yofanana komanso yotanuka.
Onjezani cranberries. Sakanizani pang'ono.
Siyani mtanda kuti uwuke. Zimatenga maola 1.5.
Gawani m'magawo 4 ofanana. Pereka iliyonse. Phimbani ndikulola kuti mupumule mphindi 10.
Kutsina kumatha. Sinthani mapepala azikopa.
Menyani azungu awiri otsala ndi 2 tsp. madzi mu mbale yosiyana. Mafuta ndi msuzi. Phimbani ndi pulasitiki wokutira ndikuchoka kwa mphindi 45 kumalo komwe kulibe zojambula.
Preheat uvuni mpaka madigiri 200. Kuphika mpaka golide bulauni.

Chotsani mu uvuni, kusiya patebulo kuti kuzizire, kuphimba ndi thaulo.