Maphikidwe a tsiku lililonse odwala matenda ashuga 2

Ndi matenda 2 a shuga, chifukwa tsiku lililonse wodwalayo amafunika kukonza chokoma komanso chosiyanasiyana, koma nthawi yomweyo chothandiza pa chakudya chake chopatsa thanzi. Maphikidwe a odwala matenda ashuga amtundu wa 2, mosiyana ndi malingaliro olakwika, ndizosiyanasiyana kwambiri komanso zoyambirira - kudya kwamtunduwu sikungathandize wodwala, ngati mukuyandikira kukonzekera kwake mwanzeru.

Maphunziro oyambira

Monga mukudziwa, maphikidwe a anthu odwala matenda ashuga samasiyanitsa kuphika kowonda nyama chifukwa choti ndi owopsa ndipo amakhala ndi chisonyezo chambiri cha glycemic. Pachifukwa ichi, zakudya zokhala ndi matenda ashuga ziyenera kugogomezera kuchuluka kwa masamba komanso kuphatikiza nkhuku kapena nsomba zochepa. Kuphatikiza apo, borscht, soups ndi ma hodgepodge osiyanasiyana ndi abwino chifukwa amaphatikizidwa ndi theka lamadzimadzi, omwe, choyamba, amathandizira hydrate a thupi pamlingo woyenera, ndipo chachiwiri, amakhutira mofulumira kuposa mbale zazikulu. Pazifukwa izi, chakudya chamadzimadzi chimayenera kukhala maziko a nkhomaliro ya tsiku ndi tsiku, ndipo nthawi zina chakudya chamadzulo chochepa.

Tisaiwale kuti masamba a soups amayenera kusankhidwa chatsopano, osati chisanu kapena zam'chitini, kuti odwala matenda ashuga alandire mavitamini ambiri. Kuphatikiza apo, mukamagwiritsa ntchito nyama pophika, msuzi woyambirira woyamba uyenera kutulutsidwa ndi mbale yophikika yachiwiri, motero kukwaniritsa mafuta ochepa.

Ma supu osiyanasiyana, borscht ndi nyemba zophika siziyenera kuphikidwa kamodzi kapena kawiri masiku onse asanu ndi awiri, kuchititsa zokonda zambiri "zophweka".

Msuzi wa kabichi

Mukamayang'ana pa tebulo ndi mndandanda wazinthu za glycemic, mutha kusankha nokha zakudya zamasamba woyamba, popeza chisankhochi ndi chachikulu kwambiri, koma tomato, kabichi ndi amadyera osiyanasiyana ayenera kukondedwa. Mwachitsanzo, msuzi wa kabichi ungakhale wothandiza komanso wokoma, womwe ulinso woyenera kwa odwala matenda ashuga 1, ndipo pakukonzekera kwanu muyenera kutenga:

200 gr. kabichi yoyera
200 gr. kolifulawa
kaloti atatu
anyezi, anyezi wobiriwira, parsley,
masamba ena kuti mulawe.

Ndiosavuta kuphika msuzi: masamba osaphika komanso osankhidwa bwino ndi zitsamba amathiriridwa ndi madzi ozizira ndikuwawiritsa kwa chithupsa, pambuyo pake amasungidwa pamoto pafupifupi mphindi 30 ndikuchotsa mu chitofu. Kuti mbaleyo ukhale wokoma, muyenera kuisiya kuti iziphika kwa theka lina la ola.

Msuzi wa Bowa

Chinsinsi china chimangogwiritsa ntchito zopatsa thanzi komanso zopindulitsa kwa bowa wa matenda ashuga - ceps ndi champignons. Gawo loyamba ndikuphika bowa wonse ndikuwathira madzi otentha kwa mphindi 15 kuti awapangitse kukhala osalala. Madziwo ayenera kuthiriridwa mu mbale ina, ndikudula bwino bowa, kenako mwachangu bowa wa porcini ndi anyezi kwa mphindi zisanu, pamapeto ndikuwonjezera bowa kwa iwo. Kukuwotcha kukamalizidwa, madzi amathiridwa mumtsuko, ndipo pamatenthedwe otentha amabweretsa mbaleyo chithupsa, kenako kuphika pamoto wotsika pafupifupi theka la ola. Msuzi utakhazikika uyenera kukhala pansi mu chosakanizira ndikuthira mumphika wina, ndipo musanayambe kuwutentha moto, onjezerani amadyera ndi magawo a mkate wa rye.

Maphunziro achiwiri

Maphunziro akulu a odwala matenda ashuga nthawi zambiri amakonzedwa molingana ndi mfundo zofanana ndi zoyambirira, koma muyenera kusamala kwambiri posankha nyama. Zokonda zimaperekedwa ku nkhuku, nkhuku ndi nyama yamwana wamafuta ochepa, omwe mafilimu onse ndi zigawo zamafuta ziyenera kudulidwa. Posintha, nthawi zina amaloledwa kuphatikiza lilime la ng'ombe ndi chiwindi cha nkhuku pophika zakudya za shuga, koma simuyenera kuzunza. Chofunikira china chazakudya ndichakuti maphunziro achiwiri amatha kukonzekera pogwiritsa ntchito njira zingapo zochizira kutentha kuti asachulukitse cholesterol yawo ndi index ya glycemic. Sankhani njira zotsatirazi zophikira nyama:

kuwira
kwa okwatirana
pa microwave (pa grill),
muphika wosakwiya
mu uvuni
kuzimitsa madzi.

Ma cutlets a nkhuku ndi bowa

Kutengera ndi malingaliro awa, mutha kuphika zakudya zingapo, mwachitsanzo, muyenera kuphunzira maphikidwe a odwala matenda ashuga pokonzekera ma meatballs. Kwa odwala matenda a shuga ayenera kukhala okonzeka 300 gr. nkhuku yokazinga, 150 gr. bowa, anyezi m'modzi, dzira, clove wa adyo, mkate wa mkate ndi zonunkhira kuti mulawe, koma osati zochuluka. Nyama yopukutira ndibwino kuti musagule odwala matenda ashuga, chifukwa pali zikopa zambiri ndi mafuta owonjezera. Kuphika kumayamba ndikuti anyezi omwe ali ndi bowa amawadula ndi kuwaza pamodzi mu poto, osayiwala kuwonjezera mchere. Adyo woponderezedwa amasakanikirana ndi nyama ndi mazira ochepa, ndiye kuti chilichonse chimathiridwa mchere ndi tsabola, ndiye amapangira makeke ndikuyika pakati ndi supuni ya bowa ndi anyezi. Kudzazako kumakulungidwa, ndikupanga ma patties amtsogolo, omwe ayenera kukunkhunika mu mkate wa rye mkate musanayambe kuwaza. Ndikwabwino kuphika cutlets pansi pa zojambulazo, kuziyika mu mawonekedwe a mafuta ndi masamba mafuta mu uvuni, omwe adawotcha madigiri 180. Pambuyo pa mphindi 45, mbaleyo yakonzeka kudya.

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

Chiwindi cha nkhuku

Za chiwindi cha nkhuku, ndiye kukonzekera kwake muyenera 300 gr. mankhwala, anyezi, kaloti, madzi, phwetekere wa phwetekere, mafuta a azitona ndi zonunkhira. Njira yake ndi yosavuta:

chiwindi chimayatsidwa mu poto mpaka kuphika,
dulani anyezi m'mphete zam'mbali, ndi kaloti m'mbale
kuphika masamba kwa mphindi zisanu, amathira madzi ndi pasitala, komanso zonunkhira,
pambuyo pa kukoka pansi pa chivundikiro kwa pafupifupi mphindi zisanu, chiwindi chimawonjezedwa kwa mphindi 10, kenako chilichonse chimakhazikika kuti chitumikire.

Nsomba ndi nsomba zam'nyanja

Osanyalanyaza nsomba ndi mitundu yosiyanasiyana ya nsomba zam'madzi, chifukwa mapuloteni amtunduwu amaloledwa ndi thupi kuposa mapuloteni wamba a nyama, komanso, nsomba ndizofunikira kwambiri phosphorous. Zakudya zam'madzi zophika mu uvuni, wophika pang'onopang'ono kapena wophika, koma muyenera kuyang'ana pagome lomwelo la glycemic indices. Kuchokera pamalingaliro awa, perch, pike, cod, hake ndi pollock, komanso shrimp, squid, octopus ndi mussels ndizothandiza kwambiri kwa odwala matenda ashuga.

Zakudya zoyipa za anthu odwala matenda ashuga a mtundu wachiwiri ziyenera kusankhidwa kuchokera pamndandanda wocheperako wa zinthu zomwe siziphatikiza mbatata chifukwa cha wowuma womwe ulimo, komanso pasitala zosiyanasiyana za mtanda. Pazifukwa izi, zokonda zimaperekedwa ku mbewu monga chimanga (burwheat, barele, oatmeal, tirigu ndi barele groats, mpunga wa bulauni).

Pomaliza, mbale zazikulu zimayenera kugwiritsidwa ntchito molingana ndi kugwiritsa ntchito masamba, omwe amakhala ngati mbale yofunika kwambiri kwa nyama iliyonse. Choyamba, ndikofunikira kupanga chisankho m'malo mwa mtundu uliwonse wa kabichi ndi zukini, koma tomato, nyemba, anyezi, adyo ndi mphodza ndizovomerezeka.

Kusankha bwino kwa zinthu kumakupatsani mwayi wokonza saladi wambiri odwala matenda ashuga 2, osati ochokera masamba kapena zipatso, komanso nyama kapena nsomba zam'madzi. Ndikofunikira kuyang'anira chiwonetsero cha glycemic chonse cha mbale ndikuwerengera zomwe zili muzakudya zilizonse, koma musaiwale za mfundo zazikulu zingapo:

ndizoletsedwa kugwiritsa ntchito nyama yamafuta kapena yosuta,
Sizoletsedwa kugwiritsa ntchito mafuta ambiri a mpendadzuwa zochuluka.
Simungathe kuwonjezera mayonesi kapena ketchup ku saladi,
kirimu wowawasa kapena zovala zina zofananira sizikhala zopanda mafuta.

Maphikidwe a odwala matenda ashuga amakupatsani mwayi wogwiritsa ntchito zinthu zingapo. Kuyambira masamba: amadyera, anyezi, adyo, tomato, kabichi, nkhaka, tsabola, kaloti ndi zukini. Kuchokera pa zipatso: maapulo, mapichesi, yamatcheri, sitiroberi, makangaza, gooseberries ndi zipatso zamtundu uliwonse wa zipatso. Nyama iyenera kusankhidwa mbalame kapena kalulu, nthawi zina - chiwindi cha ng'ombe kapena lilime, komanso mitundu yonse ya nsomba zowonda. Musaiwale za bowa ndi mtedza osiyanasiyana, koma pankhaniyi muyenera kuyang'anira zomwe zili ndi kalori - mitundu yambiri imakhala yosangalatsa.

Sadiji ya squid

Mwachitsanzo ndi saladi ya squid yomwe ingakwaniritse bwino mbale za tchuthi za anthu odwala matenda ashuga pamphwando lililonse. Kuti mukonzekere, muyenera kutenga 200 gr. nyama, nkhaka, anyezi, dzira yophika, maolivi ndi mafuta a azitona, komanso letesi ndi mandimu. Njirayi imayamba chifukwa chakuti nyamayi imafunika kuthira mchere m'madzi amchere (mphindi zochepa ndikwanira), kenako ndikuyidula kuti ikhale yopanda nkhaka. Mphete zosenda anyezi ziyenera kuzunguliridwa m'madzi ndi viniga, kenako ndikufinya ku marinade ndikuwonjezera nyama. Za maolivi, muyenera kuchotsa mbewuzo kwa iwo, ndikudula maolivi pakati, ndikusakaniza ndi zina zonse, zosakaniza ndi mchere. Mapeto ake, mcherewo umathiridwa mchere komanso wokongoletsedwa ndi letesi, osayiwala kupukuta ndi mandimu.

Saladi ndi nkhuku chiwindi ndi masamba

Chinsinsi china choyambirira chimakhala pa kugwiritsa ntchito chiwindi cha nkhuku, chomwe chimawotcha pambuyo pake ndikuwadula ndikusakanikirana ndi zosakaniza zina mu mbale wamba:

kabichi wofiirira
tsabola belu
nyemba zophika
mafuta azitona ndi zitsamba.

Pomaliza, ndikofunikira kulingalira za maphikidwe a tsiku ndi tsiku a saladi zamasamba, omwe nthawi zambiri amatha kukhala osangalatsa komanso othandizira kudya kwa chakudya chamadzulo. Mwachitsanzo, mutha kuphika masamba ophika chifukwa chokazinga tomato wokhala ndi zipatso ndi tsabola wosankhidwa ndi adyo osayiwalika mchere ndi tsabola chilichonse. Lecho ndi njira yabwino kwambiri yopangira saladi mwachangu.

Chisamaliro chapadera chimayenera kukonzekera zakumwa za shuga. Maphikidwe otero ayenera kuganiziridwanso mosamala, pogwiritsa ntchito zosakaniza zotsimikizika zokha. Timadziti tating'onoting'ono tomwe tangofika kumene, tiyi wamafuta, mankhwala akumwa angagwiritsidwe ntchito, ndizowopsa kwambiri kuyambitsa khofi muzakudya.

Mtundu wachiwiri wa matenda ashuga, chidwi chitha kulipiranso kumadzi amchere. Ikhoza kukhala yamitundu itatu: canteen ya mchere, canteen yachipatala ndi mchere wamankhwala. Musanagwiritse ntchito iliyonse yamtunduwu, ndikulimbikitsidwa kufunsa katswiri. Maphikidwe a matenda ashuga amaphatikizapo, mwachitsanzo, ma milkshakes. Kuti muwakonzekere, muyenera kuyamwa mkaka mufiriji kwa maola angapo. Pambuyo pake, mkaka wowundana umaphwanyidwa ndikukwapulidwa mu blender.

Kenako, onjezani nthochi ndi shuga pang'ono. Amenyani mu blender kwa masapena masekondi 90, pambuyo pake amathiridwa m'magalasi. Ndikofunika kudya zakumwa zatsopanozi, ndipo ngati mukufuna, ndizololeka kuwonjezera pang'ono ayisikilimu kapena zipatso zouma.

Curd Souffle

Maphikidwe a 2 a odwala matenda ashuga amaphatikiza zakudya monga mchere. Mukunena zomwe ndizovomerezeka kwa odwala matenda ashuga, samalani ndi mitundu yotsekemera. Mwachitsanzo, souffle yokhotakhota yomwe imaphika mwachangu. Choyamba muyenera kukoka apulo pa sing'anga grater ndikuwonjezera pa curd, kenako kusakaniza zonse bwino mpaka yosalala. Ndikofunikira kuti musawononge zotupa.

Pazotsatira misa, muyenera kuwonjezera dzira ndikumenya bwino mpaka muzikhala wopanda vuto. Kuti mukwaniritse izi, muyenera kugwiritsa ntchito blender. Kusakaniza kumayikidwa mosamala mu mawonekedwe apadera ndikuyika kwa mphindi zisanu mu microwave. Asanayambe, soufflé wa curd imakonkhedwa ndi sinamoni.

Dzungu ndi Apple Saladi

Chinsinsi chotsatira ndi saladi. Polankhula zakukonzekera kwake, tcherani khutu kuti:

dzungu limayang'aniridwa ndikudula timiyala ting'onoting'ono, kenako ndikuyika poto kapena poto lalikulu,
mafuta ndi madzi pang'ono amawonjezeredwa mumtsuko. Dzungu lizipatsidwa kwa pafupifupi mphindi 10,
maapulo amawadula timaluwa tating'ono, atasenda pachimake ndi peel, kuwonjezera pa dzungu,
anyezi wosemedwa m'mphete zowonjezera ndikuwonjezera poto.

Gwiritsani ntchito wokoma kapena uchi, mandimu ndi mchere pang'ono. Zonsezi ndizosakanikirana ndikuyika kwa mphindi zisanu. Komanso, chakudya chomwe chimaperekedwa kwa odwala omwe ali ndi matenda ashuga chimawathandizanso kutentha, ndipo isanawaze ndi maungu.

Hercules curd tchizi

Chinsinsi chotsatira ndi tchizi chinyumba, pokonzekera chomwe muyenera kudzaza ma hercules ndi madzi otentha, tsimikizani kwa mphindi zisanu, kenako kukhetsa madzi. Tchizi tchizi chimakhazikitsidwa ndi foloko, ndipo ma hercule, dzira ndi mchere kapena shuga zimawonjezeredwa kuti zilawe. Pambuyo pa misa yochulukirapo, ma cheesecake amapangidwa. Amayikidwa papepala lophika, lomwe kale limakutidwa ndi pepala lophika, kotero kuti maphikidwe a mbale a matenda ashuga a 2 ndi othandiza momwe angathere.

Cheesecakes pamwamba amafunika kudzoza ndi mafuta a masamba ndikuphika mu uvuni kwa pafupifupi mphindi 40 kutentha kwa madigiri a 180-200. Izi maphikidwe a odwala matenda ashuga amakhala othandiza kwambiri kwa thupi.

Upangiri wachilengedwe kuchokera kwa endocrinologist

Kukonzekera kwa zakudya zamafuta kumayenera kuchitika mosamalitsa malinga ndi malamulo ena. Chithandizo chamatenthedwe mwa njira yokazinga pamtengo wamafuta ambiri amtundu woletsedwa. Ndikofunika kuti m'malo mwake kuzimitsa kwake mu poto ndi mbali zazitali, ndi kuphatikiza mafuta ndi maolivi.

Anthu onenepa kwambiri komanso okonda kunenepa kwambiri, ayenera kuchepetsa kugwiritsa ntchito zonunkhira zotentha, adyo ndi tsabola. Amathandizira kukulitsa chidwi cha chakudya. Muyenera kuyesa kuchepetsa calorie kudya 2300 patsiku.

Kutsatira zakudya, muyenera kudya kaye kamodzi patsiku. Kuphika kokha pa msuzi wa masamba ndi nyama yachiwiri. Nyamayi imabweretsedwa chithupsa, ndikuthira madziwo, pambuyo pake amathira madzi atsopano, nyama ndi masamba ena amawonjezera. Mwambiri, madokotala amalimbikitsa kuwonjezera nyama ku mbale yokonzekera kale.

Malangizo abwino ophikira a shuga a 2:

Osathawa
yesetsani kupereka masamba osachepera kutentha,
onenepa kwambiri kuti muchepetse zokometsera,
Mbale yamadzimadzi yaphika msuzi wamasamba,
nyama ndi nsomba zimasankhidwa ngati mafuta ochepa,
kupatula margarine, batala, shuga, wowuma, ufa wa tirigu woyamba mgawo kuchokera maphikidwe,
pakuphika kuphika dzira limodzi lokha, ndikusintha ndi ma protein ena okha,
Malonda onse ayenera kukhala ndi mtengo wotsika.

Ziribe kanthu momwe malamulowa amasungidwira, koma ngati zinthuzo zili ndi pafupifupi, GI yayikulu, ndiye kuti mbale zotere sizili zoyenera kudyetsa wodwalayo.

Glycemic Product Index

Ndi matenda 2 a shuga, mumatha kudya zakudya zokhala ndi kalozera wotsika, ndiye gawo lanu lofunikira kwambiri. Nthawi zina, osapitirira kawiri pa sabata, kuchuluka kwa magalamu 150, chakudya chokhala ndi mlingo wololedwa chimaloledwa ngati matenda "okoma" achotsedwa. Zogulitsa zomwe zili ndi mndandanda wokwanira wa anthu odwala matenda ashuga zimatsutsana kwambiri, chifukwa zimayambitsa kuthamanga kwa glucose mu thupi.

Pali zosiyanapo zingapo pamene GI yotchulidwa mu tebulo imachuluka. Choyamba, ngati zipatso ndi zipatso zili homogenized, chizindikirocho chidzakwera ndi magawo awiri kapena atatu. Kachiwiri, beets ndi karoti watsopano amakhala ndi GI yotsika, ndipo kutentha kumakhala kokwanira.

Komanso, ndi matenda amtundu wa 2 shuga, zipatso zonse, zipatso za mabulosi ndi timadzi tokoma timaletsedwa. Zowonadi zake ndi kuti, pokonzekera izi, zinthu zomwe "zimataya" minofu ndi glucose m'm chipatso zimalowa m'thupi mwachangu. Mililita 100 yokha ya zakumwa zotere m'mphindi zisanu mpaka khumi zomwe zimapangitsa kuchuluka kwa shuga m'magazi ndi 5 mmol / l.

Chizindikiro cha glycemic chimagawidwa m'magulu atatu:

mpaka magawo 49 - otsika,
50 - 69 magawo - apakati,
Mayunitsi 70 kapena kupitilira apo ndi okwera.

Zakudya zina sizikhala ndi glucose konse ndipo mndandanda wake ndi magawo a zero, mwachitsanzo, mafuta anyama, nkhumba, mafuta a mpendadzuwa. Izi sizitanthauza kuti gulu la zinthu ngati ili "mlendo olandilidwa" pamenyu.

Nthawi zambiri pamakhala zopatsa mphamvu zambiri komanso zimakhala ndi cholesterol yambiri.

Zakudya Zamasamba

Zophikira zamasamba za shuga ziyenera kudziwikiratu, chifukwa mfundo za zakudya zopezeka pamaso pa shuga 2 zimasonyezeratu kuti masamba azikhala ndi theka la zakudya zonse. Zakudya zosiyanasiyana zimakonzedwa kwa iwo - mbale zam'mbali, sopo, lasagna, saladi.

Maphikidwe a saladi zamagulu azakudya sayenera kuphatikiza zonunkhira monga mafuta wowawasa wowawasa, msuzi wa sitolo, mayonesi. Kavalidwe kabwino kwambiri kangakhale yogati yopanga tokha, tchizi chochepa kwambiri ngati tchizi, mafuta a azitona.

Endocrinologists amalimbikitsa pophika kupatula kwathunthu mafuta a mpendadzuwa, ndikusintha ndi maolivi. Ili ndi mavitamini ndi michere yambiri, komanso amathandizira kuchotsa cholesterol yoyipa mthupi - vuto lodziwika bwino kwa anthu omwe akusokoneza dongosolo la endocrine.

Zakudya zimatha kukonzedwa kuchokera ku masamba otsatirawa (onse ali ndi mndandanda wa mayunitsi mpaka 49):

squash, biringanya,
anyezi, anyezi ofiira, leki,
nkhaka, phwetekere,
adyo
azitona
bowa aliyense - chanterelles, champignons, bowa wa oyisitara, batala, bowa wa uchi,
mapeyala
nyemba - nandolo zatsopano ndi zouma, mphodza, chinangwa, nyemba zobiriwira,
kabichi yamitundu yosiyanasiyana - broccoli, Brussels zikumera, kolifulawa, zoyera, zokhala ndi mutu,
tsabola wowawa ndi wokoma.

Makhalidwe abwino a mbale amatha kukhala osiyanasiyana ndi zitsamba - sipinachi, basil, oregano, parsley, katsabola, arugula. Udzu womaliza pakadali pano uli ndi udindo waukulu monga wophatikizira pafupipafupi mu masamba a masamba.

Pa saladi wa mavitamini, zotsatirazi ndizofunikira:

arugula - magalamu 100,
phwetekere imodzi
maolivi asanu otetezedwa
asanu shrimp
anyezi wofiyira
tsabola umodzi wachikasu,
magawo angapo a mandimu
mafuta a azitona.

Chotsani peel pa phwetekere, kutsanulira phwetekere pamadzi otentha ndikupanga mawonekedwe oyambika kuchokera kumtunda - izi zimachotsa khungu mosavuta. Dulani masambawo kukhala ma cubes awiri cm, kudula anyezi m'mphete ndikulowera kwa mphindi 15 mu marinade (viniga ndi madzi, chimodzi mpaka chimodzi), kenako kufinya marinade ndikuwonjezera pa saladi.

Dulani tsabola kukhala n'kupanga, kudula maolivi pakati, chotsanulira chipolopolocho, sakanizani zonse zomwe zimapangidwa, kadzuwa ndi mandimu, uzipereka mchere ndi nyengo ndi mafuta. Chitsanzo pakupereka mbale iyi imaperekedwa ndi chithunzi pansipa.

Nthawi zambiri odwala amadzifunsa kuti ndi mitundu iti yamasamba oyambira masamba yomwe ingathe kukonzedwa? Maphikidwe omwe alipo a odwala matenda ashuga amasangalatsa mumitundu yawo - iyi ndi mphodza, ratatouille ndi masamba lasagna.

Ngakhale amateur othandizira amatha kukonza ratatouille, zosakaniza zotsatirazi zidzafunika:

tomato awiri
biringanya limodzi
zovala zinayi za adyo,
madzi a phwetekere - mamililita 100,
tsabola awiri okoma
supuni ya mafuta masamba,
tchizi chamafuta ochepa - 100 magalamu,
gulu la greenery.

Masamba, kupatula adyo, odulidwa mu mphete, chotsani mbewu ndi tsabola. Pakani chidebe chokhala ndi mbali zokulirapo ndi mafuta a masamba, kenako ikani masamba osankhidwa mwanjira ya "accordion", akusinthana pakati pawo. Phatikizani madzi a phwetekere ndi adyo wosankhidwa ndi zitsamba, ndikuthira mbale yamtsogolo. Kuwaza tchizi yokazinga pamwamba. Kuphika mu uvuni pa kutentha kwa 180 C kwa mphindi 45. Ngati sizikudziwika bwino momwe mungatherere masamba, ndiye kumapeto kwa nkhaniyo kanema wokhala ndi zithunzi zakukonzekera kwa ratatouille amawonetsedwa.

Zakudya izi zamafuta azakudya zitha kukonzedwa mwachangu kuphika, kuyika njira ya "kuphika" kwa mphindi 50.

Zakudya ndi nyama ndi offal

Kwa mitundu yachiwiri ya ashuga, maphikidwe amasangalatsa mu kuchuluka kwawo. Mwa njira zonse zophikira, sizotsika pazitsamba za munthu wathanzi labwino - chokoma, onunkhira, komanso chofunikira kwambiri chathanzi. Ndikofunikira kusankha nyama yopendekera, kuchotsa khungu ndi mafuta omwe ali ndi cholesterol yoyipa komanso zopatsa mphamvu "zopanda kanthu".

Makhalidwe abwino a mbale a shuga amatha kusiyanasiyana ndi mchere, mwachitsanzo, oregano, tsabola wa pansi, turmeric. Nyengo yotsirizayi imavomerezedwa ndi endocrinologists a shuga, chifukwa amatha kuchepetsa kuchuluka kwa shuga m'magazi.

Zakudya zamagulu kangapo pa sabata, wodwalayo ayenera kudya mbale zapa. Mtengo wopatsa thanzi kwambiri umakhala ndi nkhuku, chiwindi cha ng'ombe. Lilime la ng'ombe ndi mapapu sizoletsedwa. Ngakhale mapuloteni m'mapapu amatengeka ndi thupi kwambiri kuposa mapuloteni omwe amapezeka kuchokera ku nyama.

Chinsinsi choyamba cha odwala matenda ashuga a 2 amapangidwa kuchokera ku nyama yoboola. Iyenera kupangika palokha popanda nyama yopanda - nkhuku, nkhuku kapena ng'ombe. Ndikwabwino kukana kugula malonda ogulitsa, chifukwa opanga amawonjezera mafuta ndi khungu pazinthu zoterezi.

"Tsabola wamtima" wakonzedwa kuchokera pazosakaniza zotsatirazi:

ma tsabola atatu amitundu yosiyanasiyana,
nkhuku yokazinga - magalamu 600,
anyezi umodzi
zovala zitatu za adyo,
supuni zitatu za phala la phwetekere,
gulu la parsley
mafuta masamba - supuni 1,
tchizi chamafuta ochepa - 200 g.

Grate anyezi ndikusakaniza ndi minced nyama, mchere ndi tsabola. Dulani tsabola pakati ndikuchotsa mbewu popanda kuthyola mchira. Mangani halves ndi nyama yoboola, mafuta mafuta msuzi pamwamba. Kuti apange, sakanizani phala la phwetekere, adyo wosankhidwa ndi supuni zinayi za madzi.

Ikani amadyera osankhidwa pamwamba pa msuzi ndikuwaza ndi tchizi yokazinga. Ikani masamba pamtengo wophika mafuta. Konzani tsabola pa kutentha kwa 180 C kwa mphindi 45. Iyi ndi maphunziro achiwiri omwe safuna mbale yam'mbali.

Kamodzi pa sabata, mumatha kuphika zakudya zamagulu a shuga, monga masamba a nyama, ndikuphatikiza masamba. Amakhala othandiza kwambiri komanso nthawi yomweyo, otsika-kalori, omwe amafunikira kwambiri ngati munthu ali ndi matenda a shuga a 2 onenepa kwambiri.

Hafu ya kilogalamu yanyama yopendekera,
squash imodzi sing'anga
anyezi umodzi
dzira limodzi
mchere, tsabola.

Chotsani mitsempha munyama, idutseni ndi chopukusira nyama. Pukutira masamba pa grater yabwino ndikusakaniza ndi ng'ombe, kumenya mu dzira, mchere ndi tsabola. Knead mpaka yosalala. Kuphika pa chitofu ndi moto wosakwiya, pansi pa chivundikiro chomata mbali zonse ziwiri. Mutha kuphikiranso zidutswazo mu uvuni kapena zingapo.

Zakudya zotenthedwa izi ndizoyenera kwa anthu omwe amafunafuna kuchepetsa kulemera kwawo.

Nyama ya nkhuku ndi nyama yodwala yomwe ilibe zotsutsana. Zakudya zosiyanasiyana zimakonzedwa kuchokera pamenepo. Kupanga mazira a nkhuku kuti azikhala otsekemera, ndibwino kuphika zakudya zake.

chidutswa cha nkhuku - magalamu 400,
madzi a phwetekere - mamililita 150,
anyezi umodzi
supuni ziwiri za kirimu wowawasa wopanda mafuta,
mchere, tsabola.

Chotsani mafuta otsala mu filleti, muzimutsuka pansi pamadzi othamanga ndikudula mbali. Wotani poto ndi mafuta amasamba ndikuwonjezera nyama, mwachangu pamoto wotentha, kuyambitsa mosalekeza, kwa mphindi imodzi. Mukatha mchere, tsabola ndi kuwonjezera anyezi wosemedwa m'mphete zatheka kwa iwo.

Simmer pansi pa chivindikiro kwa mphindi 15, oyambitsa zina. Ndiye kuthira madzi a phwetekere, kirimu wowawasa, kusakaniza ndikuphika kwa mphindi 10 zina. Msuzi uwu umayenda bwino ndi buwheat wowiritsa kapena mpunga wopanda bulawuni.

Pamaso pa mtundu uliwonse wa matenda ashuga (oyamba, achiwiri, olimbitsa thupi), ndikofunikira kuti musangowunika zakudya zanu, komanso masewera olimbitsa thupi pafupipafupi, monga glucose wamagazi amakonzedwa mwachangu.