Matenda A shuga a Bulgur > Zakudya za shuga

Kudya chimanga cha tirigu kumasonyezedwa ngati muli ndi matenda ashuga, ngati wodwalayo sakunenepa komanso kulekerera modekha gluten. Zikatero, bulgur mu shuga angayambitse kugona, kukomoka kapena kugona, kufooketsa thupi. Chilolezo chogwiritsa ntchito mankhwalawa chiyenera kufunsidwa kuchokera kwa endocrinologist.

Kodi odwala matenda ashuga amatha kudya bulgur? Madokotala amalimbikitsa kudya za mbewu ngati izi pamwambazi palibe ndipo palibe matenda opatsirana a thirakiti.

Phindu la bulgur kwa odwala matenda ashuga:

bwino kagayidwe
kusintha kwa chimbudzi,
kuyeretsa chiwindi cha poizoni,
kukhazikika kwamitsempha yama neva,
nkhawa,
kukonza khungu ndi tsitsi,

tirigu wambiri amabweretsa kunenepa kwambiri,
gluten imatha kuyambitsa mavuto.

Croup imakhala ndi zovuta zopatsa mphamvu zamafuta zomwe zimakumbidwa kwa nthawi yayitali, zomwe zimathandiza kuchepa thupi.

Kutumizira kumodzi kwa kuphika kwa bulgur (100 magalamu) kumakhala ndi:: 31% ya kudya kwa manganese tsiku lililonse, pafupifupi 8% magnesium, 9% vitamini PP, 4% B1, 7% B5. Kuphatikizikaku kumathandizira pakukhazikika kwazinthu zokhudzana ndi chitetezo chamthupi komanso mtima.

Bulgur wodwala matenda amtundu woyamba komanso wachiwiri

Pa nthawi ya matenda, ndikofunikira kuthana ndi zakudya komanso kuchuluka kwa insulini muzakudya. Ndi mtundu woyamba wa matenda a shuga, mahomoni samakhala okwanira, amagwiritsidwa ntchito ngati mankhwala. Mtundu wachiwiri wa matenda amadziwika ndi kusowa kwa insulin nthawi ndi nthawi. Kuti apange izo, nthawi zambiri zimakhala zokwanira kudya.

Bulgur yamtundu wa 2 odwala matenda ashuga ndiwothandiza chifukwa amathandiza kuyeretsa ma bile. Izi zimathandiza kuwongolera kuchuluka kwa shuga m'magazi, kumawonjezera kugwira ntchito kwa insulin. Mndandanda waminyewa ya glycemic umatengedwa wofanana ndi 45.

Yankho la funso "kodi ndizotheka kudya bulgur chifukwa cha matenda ashuga" ndi labwino, koma mwa mawonekedwe a mbale kapena mawonekedwe a phala. Chakudyacho chikuwonetsedwa ndi kupezeka kwa endocrinologist, kudziwa zomwe zololedwa. Matenda a shuga amachepetsa kwambiri zakudya:

ndizoletsedwa kumwa shuga mwa mawonekedwe ake, monga gawo la zinthu,
kugwiritsa ntchito makeke ochepa,
zakumwa zoziziritsa kukhosi siziphatikizidwa
Sizoletsedwa kumwa zipatso zotsekemera (sizigwira ntchito ku madzi achilengedwe).

Kodi ndizotheka kuti anthu odwala matenda ashuga akhale ndi chimanga chokoma? Madokotala amalola kugwiritsa ntchito chimanga mu mawonekedwe owiritsa, koma popanda kuwonjezera shuga. Kuti mumve kukoma, mutha kuwonjezera zipatso zopanda zipatso, monga ma currants kapena cranberries.

Bulgur ya shuga imagwiritsidwa ntchito muzakudya zosiyanasiyana. Izi zimaphatikizapo chimanga, saladi, sopo ndi zakudya zilizonse zokutidwa. Kuphika mbewu monga chimanga popanda kuphika koyambirira, ndikofunikira kuwira madzi, kutsanulira mu mbewu (m'chiyerekezo cha 1: 2), kuphika moto wochepa kwa mphindi 15-20 (madzi ayenera kumizidwa kwathunthu). Pamapeto pa njirayi, chinthucho amaloledwa kupatsa kwa mphindi 5. Pazakudya zinanso zopatsa thanzi, phalaphala imatha kukazinga m'mafuta ochepa kwa mphindi ziwiri.

Kuphika poto (kuwotcha kapena kuwaza), muyenera kulola kuti mbewuzo zizitupa: zimayikidwa m'madzi ofunda kwa theka la ola, nthawi zina. Maphika akachuluka kukula, madzi amatsitsidwa. Zotsatira zomwe zimapangidwira zimasunthidwa ku poto ndikuthandizira kapena yokazinga mu mafuta.

Bulgur yophika imagwiritsidwa ntchito ngati mbewu ya chimanga kapena yopanda zipatso, yowonjezeredwa ku saladi kapena nyama yoboola yodulidwa. Mtundu wokazinga umagwiritsidwa ntchito ngati mbale yam'mbali. Muyenera kufunsa dokotala kuti mudziwe njira yovomerezedwa.

Mfundo zachikhalidwe

Kwa odwala matenda ashuga, bulgur imaloledwa kugwiritsidwa ntchito mwanjira iliyonse. Maphika owiritsa amathandizidwa ndi masamba abwino okhala ndi fiber yambiri, mwachitsanzo, chimanga, komanso amadyera. Mutha kugwiritsa ntchito zipatso: maapulo osankhidwa mwatsopano, mapeyala, ma apricots, zipatso. Zipatso zouma ndi zouma zimakololedwa panthawiyi, zomwe zimagwiritsidwa ntchito nthawi yozizira.

Maphala okazinga amathandizidwa ndi nyama yophika kapena yophika ya nkhuku, nsomba, ng'ombe yotsamira. Bulgur imatha kuyikidwa mu poto, kuthira madzi pang'ono. Njira yophika iyi imawonetsedwa kwa odwala onenepa kwambiri. Maphala ophika okonzeka amadyedwa popanda zowonjezera kapena monga gawo la masamba.

Taboule Saladi

Mbaleyi imaphatikizapo mbewu zophika. Ndipo mudzafunikira: gulu la timbewu tonunkhira ndi parsley, anyezi wobiriwira, ma cloves angapo a adyo, tomato wa 6- 6 kapena tomato wokhazikika, 1 belu tsabola, nkhaka 1, mandimu ndi mafuta a azitona pokometsera.

Kuti mukonze masamba, sambani ndikudula pamlingo womwe mukufuna. Phala lomwe limaphika kwa mphindi 20. Bulgur, amadyera, masamba osankhidwa amasakanizidwa mu mbale ya saladi ndikuwazidwa ndi mandimu ndi mafuta. Ngati ndi kotheka, onjezerani mchere ndi zonunkhira kuti mulawe.

Sungani saladi mufiriji, koma ndibwino kudya mukangophika. Mbaleyi imathandizidwa ndi buledi wa tirigu. Ngati mukufuna, mutha kuwonjezera nsomba zowiritsa kapena nkhuku.

Pali njira yokonzekera saladi yomwe masamba amasinthidwa ndi zipatso. Maapulo oyenera, mapeyala, magawo a tangerine, nthochi ndi zipatso zingapo.

Magalasi awiri a bulgur,
400 magalamu a nkhumba,
kaloti
anyezi
3 makapu nyama msuzi,
3 cloves wa adyo,
gulu la greenery
150 ml yamafuta az masamba,
mchere ndi zonunkhira kuti mulawe.

Pophika, muyenera kusenda kaloti ndi anyezi, kutsuka ndikudula m'magulu ang'onoang'ono. Ikani kolifulawa kapena ndi poto yozama pamoto. Chidebe chikawotha, mudzazeni ndi mafuta. Thirani anyezi mu madzi, pambuyo pa mphindi 5 kaloti. Chotsani masamba okazinga, ndikuyika nkhumba zosankhidwa m'malo mwake. Pambuyo mphindi 10 kuwonjezera masamba, mchere ndi zonunkhira, pambuyo pa mphindi 3 msuzi. Madzi akaphika, muyenera kuzimitsa moto ndi kutseka poto. Pambuyo pakudutsa mphindi 10, onjezani chimangacho, ndipo mukatha 10 ingotsani kutentha. Kukongoletsa ndi amadyera musanatumikire.

Ma muffin ndiosavuta kupanga kuchokera ku chimanga. Mufunika:

2 mazira
kapu yamkaka
Supuni zitatu za mafuta masamba,
200 magalamu a bulgur,
300 magalamu a ufa
Supuni zitatu za ufa wophika
thyme.

Mbewuzo zimaphika. Pomwe ikuphika, mazira amamenyedwa mu mbale yakuya, ndiye mkaka, batala, thyme ndi phala lozizira ndikuwonjezeredwa. Zosakanizazi zimaphatikizidwa, zimathandizidwa ndi ufa ndikusakanizidwanso.

Zokuumba za silicone zimadzazidwa ndi 75% ndikuyika pallet. Muffins mumaphikidwa mu uvuni pamoto pa madigiri a 180 kwa theka la ola. Pamapeto pa nthawi yogawidwa, ma muffins amapyoledwa ndi machesi kapena mano. Ngati mtanda amathira, kuphika kumakulitsidwa kwa mphindi 5.

* Source: USDA SR-23

USDA National Nutrient Database ya Standard Reference

Zoyambira komanso mawonekedwe

Bulgur adabwera ku Central ndi Eastern Europe kuchokera Kummawa ndi ku Mediterranean, komwe amadziwika kuti kwazaka zoposa 4 monga chinthu chofunikira kwambiri m'mbale zambiri. M'mitundu yosiyanasiyana, inali ndi dzina losiyana (Bulgor, Burgul, Gurgul). Bulgur ndi tirigu wa tirigu.

Crump imapezeka pothira mbewu ndi nthunzi, kenako ndikuwuma padzuwa. Pa gawo lotsiriza, njereyo imatumizidwa kwa crushers, komwe, kutengera kukula kwa chidacho, kaya pilavlik yayikulu, yomwe imagwiritsidwa ntchito m'mbale mbali ndi pilaf, kapena kofelik (tirigu wosalala owonjezeredwa dolma kapena saladi) umapezeka. Mbali ya bulgur imatha kuonedwa ngati chithandizo cha kutentha musanayambe kuphwanya. Izi zimadzetsa mfundo yoti bulgur yophika ndiyopusa, mosiyana ndi msuweni kapena semolina.

Bulgur imaposa chimanga chambiri kupezeka kwa mavitamini ndi michere pakapangidwe kake, komanso pakukhazikika kwake ndi chakudya chochepa pang'onopang'ono. Mwachitsanzo, semolina ndi ufa wa tirigu umadzaza makamaka ndi zakudya zamafuta ambiri.

Mlozera wa Glycemic

Mloza wa glycemic ndi kuchuluka kwa kuchuluka kwa chakudya zamafuta omwe amalandilidwa m'thupi kupitilira kuwonjezeka kwa shuga wamagazi pambuyo pa chakudya. Kuti mugwiritse ntchito chisonyezo ichi, muyeso wochokera pa 0 mpaka 100 unapangidwa, pomwe phindu lalikulu limafanana ndi shuga wangwiro.

Anthu omwe akufuna kudya moyenera amayesa kusankha zakudya zomwe zili ndi index ya glycemic yotsika (0- 15) kapena sing'anga (16-50).

Mlozera wa hypoglycemic wa malonda ndiwotsika, kotero ungagwiritsidwe ntchito ndi anthu odwala matenda ashuga.

Kuti muwerenge mndandanda wa glycemic, gwiritsani ntchito kuchuluka kwa zinthu zomwe zingakhale ndi 50 g zamakoko. Katundu wa Glycemic amawerengedwa. Ichi ndi mtengo womwe umawerengera osati gwero lokha, komanso kuchuluka kwake.

Njira zowerengera katundu wa glycemic ndi: GN = (chakudya chopatsa thanzi pa 100 g) / 100 * GI. Mokulira kuchuluka kwa glycemic, kumalimbitsa mphamvu ya insulinogenetic ya mbale.

Glycemic index ya mbewu monga chimanga imatengera zinthu zingapo:

njira yoyamba
kukula kakang'ono atapera,
kukonza njira kuphika,
maphikidwe omaliza.

Mndandanda wa glycemic wa mbale yomalizidwa ungasiyane kwambiri ndi mndandanda wazomwe wapangidwa. Mwachitsanzo, GI ya oatmeal porridge mu mkaka idzakhala yokwezeka kuposa ija ya oatmeal, kapena phala lophika m'madzi.

GI bulgur (ngakhale yokazinga) - yochepera 45. Mlozera wazinthu zomwe wophika pamadzi ndi magawo 35. Kuphatikiza apo, ndikofunikira kulingalira kuti ngakhale zili ndi zophatikiza zambiri mu mawonekedwe owuma (oposa 340 kcal), 83 kcal pa gawo limodzi la gramu imodzi yophika bulgur.

Type 2 matenda a shuga

Matenda a shuga ndi matenda oopsa omwe amafunika chithandizo cha nthawi yayitali komanso kudya mwamphamvu. Munthu amene ali ndi vuto lotere nthawi zambiri amaphatikiza chimanga, koma ndi matendawa ndikofunikira kuti musangosankha zakudya zomwe zili ndi shuga wochepa kwambiri, komanso muziganizira za calorie values ndi glycemic index. Kuwonjezeka kowopsa kwa shuga m'magazi kumayambitsa hyperglycemia, zomwe zimapangitsa kuti katundu wambiri wamkati azitha, zomwe zimatha kuwonongeka.

Zakudya za GI zapamwamba ziyenera kugwiritsidwa ntchito mosamala kwambiri. Ayenera kuphikidwa kokha ndi kuwira pamadzi popanda kuwonjezera shuga kapena mafuta. Pankhaniyi, kuphatikizidwa kwa zinthu zotere muzakudya zilizonse ziyenera kuvomerezedwa ndi adokotala. Zogulitsa zomwe zili ndi mtengo wapakati wa GI zitha kuphatikizidwa muzakudya za wodwalayo, koma kuchuluka kwake kuyenera kutsimikiziridwa ndi dokotala ndikuwonetsetsa mosamala kuti apewe zovuta komanso thanzi.

Zogulitsa zotetezedwa zimaganiziridwa kuti zimakhala ndi index ya glycemic yamagulu osaposa 40. Mbale zokhala ndi mtengo wofanana wa GI zimatha kudyedwa ndi zoletsa zina zilizonse, chifukwa kulumpha m'magazi a m'magazi nditatha kudya ndizochepa.

Glycemic index ya bulgur ili pang'ono pang'onopang'ono mpaka malire. Iyenera kugwiritsidwa ntchito ndi matenda a shuga a 2 mosamala kwambiri. Komabe, bulgur mwachangu imapereka kumverera kwodzaza, ndipo ndizovuta kwambiri kudya kwambiri, ngakhale mutakhala ndi kukoma kosangalatsa.

Kuti muchepetse zoopsa, bulgur iyenera kukonzedwa ndikuphika m'madzi, popanda kuwotcha koyamba. Osaziphatikiza ndi zosakaniza zamafuta ndi zakudya zambiri zokhala ndi shuga.

Ndikulimbikitsidwa kugwiritsa ntchito mbale m'magawo ang'onoang'ono tsiku lonse kuti mukhale ndi kusowa mtima komanso kuthana ndi kudya kwambiri.

Contraindication ndi malingaliro

Monga mankhwala aliwonse ogulitsa, bulgur ikhoza kukhala yovomerezeka kuti igwiritsidwe ntchito kapena kuphwanya zina. Zinthu zabwino za bulgur ziyenera kuphatikizapo mfundo zochepa.

Chifukwa cha kupezeka kwa folic acid komanso zomwe zili ndi vitamini B6, zimathandizira kukhazikika kwa minofu ya mtima ndikulimbitsa mitsempha yamagazi, kuchepetsa chiopsezo cha kugunda kwamtima ndi sitiroko.
Kutulutsa kwamkati kwakukulu ndikupewa wa khansa yam'minyewa, m'mimba ndi m'mimba.
Kupezeka kwa ulusi wazomera kumalepheretsa mapangidwe amiyala ndi kuchepa kwathunthu kwa kuchuluka kwa chiwindi. Kuphatikiza apo, CHIKWANGWANI chimathandizira kugaya chakudya m'thupi lonse, komwe kumakongoletsa kayendedwe ka glucose ndikuwonjezera mphamvu ya insulin pochiza matenda a shuga.
Chochita chimathandizira kudzaza kuperewera kwa magnesium, phosphorous, sodium, iron ndi zina zomwe zimatsata m'thupi.
Kukhalapo kwa betaine ndi folic acid mu bulgur ndi njira yabwino kwambiri yopewa kupezeka kwa magazi m'thupi, kusokonezeka kwa magwiridwe antchito amanjenje. Zimalepheretsanso matenda a mafupa ndi matenda a Alzheimer's.
Mkuwa wambiri wamkuwa umalepheretsa mavuto monga kusalabadira, kuchepa magazi ndi kuwunduka kwa tsitsi kale.
Kugwiritsa ntchito nthawi yayitali ndi thupi kumathandizira kuchepetsa njala, kuchepetsa kuchuluka kwa zakudya ndi kuchuluka kwa kalori. Izi zimathandiza polimbana ndi kunenepa kwambiri komanso kunenepa kwambiri.
Mpweya wambiri umathandizira kuthamangitsa kagayidwe ndi kutulutsa thupi. Kubwezeretsa mwachangu thupi pambuyo pakuchita masewera olimbitsa thupi kwambiri kumapereka mankhwala ambiri a kalori.

Zoyipa zotsutsana ndi bulgur zimaphatikizapo kupezeka kwa mawonekedwe a gluten, omwe ndi olimba. Kugunda kwa zakudya zopezeka ndi gluteni kumatha kuwononga kudzimbidwa ndi kufooka wamba kwa anthu omwe ali ndi vuto. Bulgur sayenera kugwiritsidwa ntchito pa zilonda zam'mimba, gastritis ndi matenda ena otupa a m'mimba. Sitikulimbikitsidwa kuphatikiza bulgur ndi kabichi, mbatata kapena mazira mu Chinsinsi chimodzi. Kuphatikiza kumeneku kumatha kuyambitsa kubisala.

Kuphatikiza Kuphatikiza

Bulgur ndi mankhwala apadziko lonse lapansi. Itha kupezeka ngati chosakaniza m'mbale zambiri. Amatha kukhala ngati wogwirizira mpunga, zamkaka, balere. Pachikhalidwe, ku zakudya za ku Mediterranean, komwe bulgur adabwera ku msika waku Europe, zimaphikidwa kale ndi mafuta ochepa a azitona kapena masamba ena aliwonse kuti apatse fungo lokhazika mtima pansi ndikuwonetsa kukoma konse. Komabe, zamagulu azakudya, njira iyi imachotsedwa bwino kuti muchepetse index ya glycemic yotsirizidwa.

Bulgur itha kugwiritsidwanso ntchito ngati mbale yam'mbali, pongiphika. Kuwerengera kwa madzi ndi chimanga pankhaniyi kuyenera kukhala 3: 1. Pokonzekera sikutanthauza mchere wambiri kapena shuga, womwe umakongoletsa kugaya chakudya kwa mbale komanso sikuvulaza thupi. Phala limakhala lophwanyika, lomwe limapangitsa kuti lizigwiritsa ntchito pokonza ma-meatballs, ma-meatballs, tsabola wokutira ndi zukini. Itha kuwonjezeredwa ku sopo kapena kugwiritsidwa ntchito ngati mpunga mu pilaf.

Bulgur imaphatikizidwa ndi zopangidwa ndi nyama, kuphatikizapo nkhuku, nsomba, nsomba zam'madzi ndi ng'ombe. Ndiwothandiza kwambiri ku saladi, kuphatikiza zamasamba zamtundu uliwonse ndi mbewu za mizu, kumatsimikizira kukoma kwa zonunkhira. Bulgur amathanso kuphatikizidwa ndi uchi, mtedza ndi zipatso zouma.

Kuti muchepetse kunenepa, ndikofunikira kuphatikiza phala ndi nyemba, nandolo, zukini kapena biringanya. Kuphatikizidwa kwa bulgur m'mbale yokhala ndi tchizi chosakanizika ndi mchere kumathandizira kuti muchepetse mchere wambiri ndikuwapatsa mwayi kuti mumve kukoma kwa zosakaniza zazikulu. Kuphatikiza apo, nthawi zina bulgur imatha kukhala gawo lophatikizira lazakudya monga maswiti, saladi za zipatso kapena zophika (mwachitsanzo, monga wofinya wa ma pie).

Pomaliza, titha kunena kuti bulgur, ngakhale kukhala yogwiritsidwa ntchito ponseponse, yatenga malo ake oyenera mukudya kwa anthu ambiri. Kugwiritsidwa ntchito kwake sikumangokhala pazakudya zamankhwala zokha komanso kupewa. Kugwiritsa ntchito chipangizochi kumapindulitsa pafupifupi aliyense, chifukwa kumakhudza bwino thanzi ndi thanzi lathunthu.

Onani momwe bulguryo ingathandizire kuthana ndi matenda ashuga kanema wotsatira.

Momwe mungaphikire

Ndikofunikira kudziwa ngati ndizotheka kudya bulgur ndi matenda ashuga, komanso zomwe muyenera kudziwa mukamakonzekera.

Choyamba, musanatenge phala liyenera kuthandizidwa ndi kutentha. Ndikokwanira kudzaza ndi madzi ndikuumirira kwa theka la ola mu mawonekedwe otsekeka. Zotsatira zake, phala lidzakhala lokonzeka, ndipo zofunikira zake zimasungidwa.

Kachiwiri, odwala matenda ashuga amaloledwa kuphatikiza mankhwalawa menyu mopitilira 2 times pa sabata pogwiritsa ntchito masamba atsopano.

Pali maphikidwe osiyanasiyana pokonzekera phala ili.

Ubwino wa njere

Porridge odwala matenda ashuga akhoza kukhala othandiza mbali kapena chachikulu. Kuti mawu oyamba azikhala ndi zakudya zanu, muyenera kuganizira zabwino zake.

Muli mavitamini ambiri azitsulo, mapuloteni komanso ma B. Mukakulitsa mbewuyi, mankhwala ophera tizilombo ndi feteleza sagwiritsidwa ntchito kawirikawiri, chifukwa chake imatha kuonedwa ngati yowopsa. Kuphatikiza apo, iyenso amatha kuchotsa mchere wambiri m'thupi. Buckwheat ilibe gilateni - mapuloteni omwe odwala ena amaletsa, amadziwika kuti ndi omwe amachititsa kuti matenda a autoimmune apite patsogolo.

Mndandanda waminyewa ya glycemic ndi 50. Uwu ndi avareji. Pofuna kuti izi zisawonjezeke, odwala matenda ashuga sayenera kugwiritsa ntchito kuwira kwachikhalidwe, koma amasenda chimangacho ndi madzi otentha. Izi zitha kuchitika mu thermos kapena papa wokhala ndi mpanda. Potsirizira pake, amakutidwa ndi bulangeti kwa ola limodzi. Kuchuluka kwa mbewu monga chimanga ndi madzi ndizofala - 1: 2.

Ndipo pali zambiri za zakudya za matenda ashuga.

Mbewu za oat zimakhala ndi mwayi - kugwiritsa ntchito kwawo pafupipafupi kumawonjezera ntchito ya chitetezo chamthupi, yofunikira kwambiri kwa matenda ashuga. Kusunga zonse zachilengedwe, ndikofunikira kuti musagwiritse ntchito phala, monga oatmeal. Imaponyedwa m'madzi otentha ndikuwiphika kwa mphindi 20, kenako imere kwa mphindi 15 mumtsuko womata.

Phala yotereyi imagwira bwino ntchito m'mimba, imalimbikitsa mphamvu zam'mimba, imachotsa madzimadzi ochuluka, cholesterol m'thupi. Njere imakhala ndi mitundu yambiri ya magnesium ndi folic acid, yothandiza kunyamula mwana.

Glycemia turkeys amagwiritsidwa ntchito ofanana ndi buckwheat, kotero odwala matenda ashuga sangathe kuphatikiza ndi zoumba, zipatso zouma. Kuphatikiza kwabwino kungakhale apulo ndi sinamoni watsopano, tchizi chanyumba.

Ndiye mbewu ya mapira. Ndikosungika kwakanthawi, zimatha kuchepa chifukwa cha mafuta omwe amapezeka mumasamba ambiri. Phula la mapira limasintha kapangidwe kake ka khungu, limakhala lothandiza kwambiri pakuyeretsa. Pofuna kusungitsa mavitamini omwe ali m'mizere, ndibwino kuti muzitsuka mapira osachepera 5-6 m'madzi ambiri ndikuchoka kuti mulowerere usiku. Izi zimachepetsa nthawi yophika.

Katundu wosayenerera ndi mndandanda wokwera wa glycemic - ndi 70. Chifukwa chake, ndibwino kusiya croup kuphika woyamba mbale, kuwonjezera kanyumba tchizi casserole, chokhazikika tsabola m'malo mpunga.

Balere, pomwe croup amapangidwa, imakhudza thupi:

amachepetsa kutupa, ali ndi antibacterial effect,
imalimbikitsa ntchito zamaganizidwe,
amalimbitsa mafupa ndi minofu
kumawonjezera katulutsidwe,
imayambitsa matumbo,
amachepetsa thupi.

Bars imakhala ndi index yotsika kwambiri ya glycemic, yomwe imalola kuti ikulimbikitsidwe kwa odwala. Contraindicated mu kuchulukana kwa kapamba, gastritis ndi cholecystitis.

Mfundoyi imakhala ndi amino acid ofunikira, ma antioxidants. Kudya phala kumathandiza:

kusintha mafuta kagayidwe
limbitsa makhoma amitsempha yamagazi,
kupewa kupitilira kwa atherosulinosis,
kuyambitsa ntchito ya ulusi wamanjenje,
kumabweretsa zowerengera zamagazi.

Semolina amapezeka ku tirigu, ndi mbewu yabwino yopanda chipolopolo. Mapindu ake ndi otsika kwambiri. Komanso, mazira, omwe amapezeka kuchokera ku glued semolina semolina ndi bulgur, amagwiritsidwa ntchito mu chakudya. Mbewu yotsiriza ndi tirigu wosweka. Mndandanda wa tirigu wa glycemic ndi 50, ndipo decoy ndi magawo 85.

Ubwino wa bulgur

Bulgur ndi tirigu wachichepere, wosweka wolimba. Muli mavitamini, michere, asidi ndi mchere. Zopindulitsa zake siziyamikiridwa. Phala lotere limapereka kwa nthawi yayitali kumva kuti mukusuntha komanso nthawi yomweyo, limatengedwa ndi thupi kwanthawi yayitali.

Pamene kuphika phala katatu. Zimayenda bwino ndi masamba, nyama ndi nsomba. M'mayiko a ku Asia, ma grat amagwiritsidwa ntchito ngati dolma ndi kabichi yozizira.

Bulgur tikulimbikitsidwa kudya tsiku ndi tsiku kwa iwo omwe ntchito zawo zimagwirizanitsidwa ndi kupsinjika kwa thupi ndi kwamaganizidwe. Izi ndichifukwa chakuti lili ndi mavitamini ambiri a B. Fiber mu bulgur imathandiza kuthana ndi kudzimbidwa ndi zotupa.

Pazitsamba muli zinthu zina zofunika:

Mavitamini B,
Vitamini K
beta carotenes
CHIKWANGWANI
magnesium
cobalt
phosphorous
Manganese
mafuta acid osakwaniritsidwa
phulusa.

Mafuta osagundika amasintha magwiridwe antchito a minofu ya mtima, limbikitsani makhoma amitsempha yamagazi.

Manganese amathandizira kumizidwa ndi mavitamini a B ndikuthandizira njira zama metabolic, zomwe ndizofunikira kwambiri matenda "okoma".

Zakudya zam'mimba zokhala ndi chakudya chochuluka

Bulgur imagwiritsidwa ntchito muzakudya zambiri zaku Turkey. Itha kutengedwa ngati maziko a pilaf. Phala ili limayenda bwino ndi zinthu zilizonse, zonse zachilengedwe komanso zachomera.

Ngati mungaganize zophika chakudya chosavuta, ndiye kuti muyenera kutsuka ndalamayo pansi pamadzi. Kenako, kuchuluka kwake ndi madzi kumatengedwa kamodzi kapena ziwiri. Porridge yophika pamoto wotsika, pafupifupi mphindi 25.

Ndikofunika kuti odwala matenda ashuga asawonjezere batala pambali yakumbuyo, koma m'malo mwake ndi masamba. Mbale yogulitsa mkaka imakoma ngati barele ndi mkaka.

Kuzolowera phala ili kumatha kuyambika ndi mbale yonga "Bulgur ku Turkey", yomwe ingafune zinthu izi:

Bulgur - 300 magalamu,
biringanya limodzi
makeke asanu ndi awiri
tsabola m'modzi
anyezi umodzi
zovala zitatu za adyo,
gulu la katsabola ndi parsley,
msuzi wamafuta ochepa - mafuta mamililita 600,
mafuta masamba, zokometsera.

Madzola mbewu monga chimanga m'madzi ndi kuwira mu msuzi wamchere mpaka wachifundo, pafupifupi mphindi 25. Msuzi wa anthu odwala matenda ashuga amatengedwa wachiwiri, ndiye kuti, nyama itayamba kuwira, madzi amathiramo ndi kutsanulidwa, pomwe msuzi unakonzedwa.

Dulani biringanya kukhala ma cubes ang'onoang'ono, masentimita awiri, kudula tomato pakati, tsabola m'mphepete, adyo kukhala magawo owonda. Masamba onse, kupatula adyo (onjezerani kwa mphindi zochepa kumapeto kwa mphodza), ikani poto wozikidwiratu ndi batala ndi mwachangu pa kutentha kwambiri, oyambitsa kosalekeza, kwa mphindi imodzi. Moto ukachepetsa, pitilizani kuperekera zamasamba pansi pa chivindikiro mpaka kuphika.

Thirani phala yokonzedwa ku masamba, kuwonjezera masamba, mchere ndi kuthira mumaikonda zokometsera, sakanizani pang'ono, chotsani pamoto ndikusiya kufalikira pansi pa chivindikiro kwa mphindi 15.

Bulgur ndiyabwino bwino ngati kudzaza tsabola wowaza. Amakonzedwa kuchokera pazosakaniza zotsatirazi:

tsabola awiri belu zamitundu yosiyanasiyana,
Tchizi cha Adyghe - magalamu 100,
nsalu imodzi ya adyo (mutha popanda iyo),
bulgur yophika - magalamu 150,
walnuts - supuni imodzi,
mafuta masamba - supuni imodzi,
wowawasa wowawasa zonona - supuni imodzi.

Kuti mudzazidwe, kuphika tchizi cha Adyghe pa grater coarse, kudutsa adyo kudzera pampukutu, kuphwanya mtedza pang'ono ndi matope (osafikira zinyenyeswazi), kusakaniza zosakaniza zonse, ndikuwonjezera mchere kuti mulawe. Dulani tsabola m'magawo awiri, ndikuchotsa mbewu zokha. Mangani halves ndi kuphika pa grill.

Chinsinsi ichi ndi lingaliro labwino la pikiniki ngati muli ndi munthu wodwala matenda amtundu uliwonse wa kampani. Mbaleyi yomwe ili ndi mawonekedwe ake a kukoma imakunda ngakhale gourmet wabwino kwambiri.

Kwa okonda zakudya zakunja amatulutsa kaphikidwe ka mafashoya, omwe amathanso kudya ngakhale osala. Ichi ndi chakudya chachikhalidwe cha ku Israeli, chomwe chimakonzedwa kuchokera ku bulgur ndi chickpea.

Zotsatira zotsatirazi zidzafunika:

kapu ya njuchi (nandolo zaku Turkey),
bulgur - supuni zitatu,
masamba asanu a parsley,
anyezi awiri
zovala zingapo za adyo
supuni zitatu za ufa wa rye,
supuni ya tiyi wakuda wakuda, theka la supuni ya Cardamom, supuni ziwiri za curry,
mafuta a azitona.

Anapiyewa azikhala akhathamiritsa m'madzi kamodzi, pamlingo umodzi kapena anayi. Kuwaza amadyera, kuwaza anyezi ndi adyo, kuphatikiza masamba ndi kuwonjezera zonunkhira. Kwa okonda chilantro, amathanso kuikidwa m'mbale.

Chotsani madziwo ku nandolo zaku Turkey, ndikusiya masupuni anayi okha kuti muthane nawo mu blender. Onjezani zosakaniza zonse zotsalira kupatula mafuta. Pangani mipira yaying'ono yofanana ndi dzira la nkhuku ndi mwachangu mumafuta a azitona. Kwa odwala matenda ashuga, Falafels imatha kuyatsidwa.

Bulgur imayenda bwino ndi bowa woponderezedwa. Mitundu yonse ya bowa imaloledwa kwa odwala omwe ali ndi matenda ashuga - bowa wa oyster, bowa, batala, bowa, chanterelles ndi bowa wa porcini.

Malangizo a Endocrinologist

Dokotala aliyense wa endocrinologist anganene kuti dongosolo lopangidwa moyenera la zakudya limapereka chindapusa cha matenda "okoma". Mukatsatira mosamalitsa zomwe dokotala amakupatsani, ndiye kuti mosakayikira pafupifupi 100% zitha kunenedwa kuti matenda ashuga sangakhale ndi zotsatirapo zoipa paumoyo wa munthu.

Mukanyalanyaza chakudyacho ndikuyamba kukhala ndi moyo wamtundu wina, matenda omwe amadzimira insulini amakakamiza wodwala kuti atenge mankhwala ochepetsa shuga, mwachitsanzo Metformin 850 ndipo, chifukwa chake, zovuta pazinthu zomwe akufuna.

Muyenera kudya m'magawo ang'onoang'ono, kasanu mpaka kasanu ndi tsiku. Ndikofunika nthawi yomweyo kupewa malingaliro amanjala ndi kudya kwambiri. Chilichonse chimafunikira malo apakati. Zogulitsa zamafuta "zopanda kanthu" zimasiyanitsidwa kosatha kuchokera muzakudyazo.

M'pofunika kukana zotere:

shuga, maswiti, muffin, chokoleti,
zipatso, zipatso ndi mabulosi,
odzola pa wowuma,
mbatata, masamba owonda, maungu, kaloti owiritsa ndi beets,
osagwiritsa ntchito ufa wa tirigu pophika,
mpunga woyera, phala ya chimanga, semolina, granola,
batala, margarine, kirimu wowawasa, wokhala ndi mafuta ambiri osiyanitsa ndi Ayran ndi Tan chifukwa cha zakudya zopatsa mphamvu zambiri,
chivwende, vwende, mphesa, nthochi, Persimmon,
msuzi, mayonesi,
zakumwa zoledzeretsa.

Malonda othandizira kutentha amatsatiranso malamulo ena. Iwo adati ndizoletsedwa kuphatikiza chakudya chochuluka mumafuta azomera, chifukwa mbaleyo izikhala ndi calorie yayikulu ndipo imakhala ndi cholesterol yoyipa.

Ndikofunika kupaka zakudya mumphika wamafuta ndi kugwiritsa ntchito moperewera mafuta a masamba. Mfundo yophika yomwe madokotala amapereka ndi yothandiza.

Zosintha zachitsanzo

Izi mndandanda ndizachizindikiro, zitha kusinthidwa malinga ndi zomwe mumakonda. Komabe, ziyenera kukumbukiridwa kuti, kupatula mbale inayake, iyenera kuyikidwa m'malo mwake ndi mtengo wofanana ndi zakudya.

oatmeal pamadzi,
apulo mmodzi
100 magalamu a zipatso, monga sitiroberi kapena currants.

Zakudya zazing'ono zidzakhala tiyi wakuda, tchizi tofu ndi mkate wa rye.

msuzi wamasamba, chidutswa cha mkate wa rye,
bulgur ndi nkhuku yophika, saladi wa masamba (kabichi yoyera, nkhaka),
tiyi wobiriwira ndi cookie imodzi ya fructose.

Masana, mutha kuphika omelet ya mtundu wachiwiri wa matenda ashuga.

kabichi wokometsedwa ndi phwetekere ndi bowa,
nsomba ziwiri zodula nsomba zam'madzi mwachitsanzo, pike, nsomba kapena pollock,
mankhwala azitsamba.

Chakudya chachiwiri chikuyenera kukhala chopepuka, chisankho chabwino ndi kapu ya mkaka wopanda mafuta, kapena magalamu 150 a kanyumba tchizi wokhala ndi mafuta 0%. Chakudya chomaliza sichinathe maola awiri asanagone.

Mu kanema munkhaniyi, Elena Malysheva amalankhula za zabwino za bulgur.

Chimanga

Chifukwa cha kapangidwe kovuta ka vitamini (A, E, gulu B), zomwe zili zamkuwa, zachitsulo ndi calcium, phala yochokera ku chimanga imathandiza kwa odwala ofooka. Ndikulimbikitsidwa pamatenda a mtima komanso kuchepa kwa chitetezo chamthupi. Chimanga chimatengeka bwino ngakhale paubwana. Ndi matenda a shuga, pali china chomwe chimalepheretsa kugwiritsidwa kwake ntchito kwake - cholumikizira chachikulu cha glycemic. Akuyandikira 70.

Kodi ndi matenda amtundu wanji a shuga omwe sayenera kudyedwa?

Porridge kwa odwala omwe ali ndi insulin mankhwala ndi gwero labwino lama chakudya. Chifukwa chake, amaloledwa kulowetsa menyu zakudya zofunika. Mbale zitha kugwiritsidwa ntchito ngati masamba casseroles, kuwonjezera supu.

Kwa casserole, mutha kutenga semolina yonse ya tirigu kapena kusakaniza mwachizolowezi ndi nthambi yabwino.

Mukamayambitsidwa muzakudya, odwala amafunika kuwerengetsa kuchuluka kwa mkate. Mlingo wa insulin yocheperako zimatengera izi. Supuni imodzi yamphesa yaiwisi ndiofanana ndi 1 mkate. Mitundu yosiyanasiyana imasiyana, koma imatha kunyalanyazidwa pakuwerengera. Mtengo wawo wa caloric ulinso wofanana - pafupifupi 320 kcal pa 100 g.

Onani vidiyo yokhudza mapala omwe ali ndi matenda ashuga:

Zololedwa komanso zoletsedwa mtundu 2

Kuwerengera kuchuluka kwa glycemic index ndikofunikira kwambiri mu mtundu wachiwiri wa matenda. Ngati wodwalayo ali ndi kunenepa kwambiri, ndiye kuti ndikofunikira kusiya mitundu iyi ya zinthu monga phala:

granola, granola, oatmeal achangu pompopompo, mafuta osakaniza okhathamira,
mpunga woyera, msuzi wa ufa wa mpunga,
semolina, m'bale
chimanga
mapira.

Zothandiza kwa odwala ndi:

Mbewu zina zonse zitha kuphatikizidwanso mumenyu kamodzi kapena kawiri pa sabata kuti muthe kusiyanitsa zakudya.

Buckwheat phala ndi masamba

Ndi kunenepa kwambiri, phala ndilochepa. Sitikulimbikitsidwa kuti muzidya tsiku lililonse, ndipo monga mbale yam'mbali ndibwino kugwiritsa ntchito masamba atsopano kapena owiritsa, kupatula mbatata, beets ndi kaloti. Konzani chimanga pamadzi, ndipo mukachilowa mutha kuwonjezera mkaka pang'ono. Masewera ndi masamba, amadyera amaphatikizidwa bwino.

Momwe mungachepetse mendulo ya glycemia index

Kuchekacheka kwa zakudya zamafuta m'matumbo, msanga magaziwo umakula. Kuchita izi ndikosayenera, chifukwa chifukwa cha kuperewera kwa mamolekyulu a insulin kuwononga mitsempha. Kuti muchepetse kulowa kwawo m'magazi, mutha kugwiritsa ntchito njira izi:

yophika kokha kuchokera ku chimanga chonse, chosasakanizidwa,
zilowerere m'madzi,
chepetsani nthawi yothira kutentha. Kuphika mpaka theka kuphika, kukulunga,
onjezani supuni ya chinangwa pa ntchito iliyonse,
phatikizani ndi nyama, nsomba, masamba, zitsamba, tchizi tchizi, tofu, avocado,
kuzizira kwa chipinda kutentha
Tafuna chakudya kwambiri, osathamangira chakudya.

Ndipo izi ndizokhudza kupewa matenda ashuga.

Mbale zimaloledwa m'zakudya za shuga. Amathandizira kunyoza thupi ndi mavitamini, mchere, antioxidants. Amatsuka matumbo, amachotsa cholesterol yambiri. Mtundu woyamba wa matenda ashuga, kuchuluka kwa mikate kumaganiziridwa, ndipo chachiwiri, index ya glycemic. Itha kutsogoleredwa ndi kukonza kwazowonjezera ndi zowonjezera ku chimanga.

Ndikofunikira kuti odwala aphunzire momwe angawerengere bwino za matenda amishuga. Izi zikuthandizani kudya moyenera komanso osasintha mtundu wa insulin. Momwe mungawerengere XE pazogulitsa? Kodi dongosolo limagwira bwanji?

Zakudya za matenda a shuga a nephropathy ziyenera kutsatiridwa. Pali mndandanda wazinthu zololedwa ndi zoletsedwa, komanso chitsanzo cha menyu wazopezeka ndi matenda.

Kupewera kwa matenda ashuga kumachitika kwa onse omwe amangodziwika okha, komanso kwa iwo omwe akudwala kale. Gulu loyamba lifunika kupewa. Njira zazikulu zomwe zili mwa ana, abambo ndi amayi zimachepetsedwa pakudya, zolimbitsa thupi ndi moyo wabwino. Ndi mtundu wachiwiri, komanso 1, yachiwiri ndi yachiwiri imachitika popewa zovuta.

Mosakayikira, amayi oyembekezera amayembekezeredwa chakudya cha matenda ashuga. Zakudya zosankhidwa bwino, tebulo lokonzedwa bwino lingathandize kupewa mavuto.Kodi ndizotheka kudya mavwende, vwende? Kodi ndi menyu uti womwe ungafanane ndi matenda ashuga?

Ngati matenda a shuga a mtundu woyamba akhazikitsidwa, chithandizo chizikhala ndi kuperekera insulin yayitali. Komabe, lero pali njira yatsopano pakuthandizira matenda a shuga - mapampu otukuka, zigamba, zopopera ndi zina.

Katundu wa Bulgur

Maphika omwe amaperekedwa amapangidwa kuchokera ku tirigu, mwachizolowezi kwa onse. Ndikofunikira kwambiri kuonetsetsa kuti dzina lomwe lakonzedwa lakonzedwa motsatira malamulo ndi malamulo onse. Chifukwa chake, mbewu za tirigu zimayenera kukololedwa pokhapokha pakucha "mkaka", ndiye kuti zokolola zimatsukidwa ndi madzi. Kenako chimangacho chimawuma padzuwa, ndipo zitatha izi amaphwanya. Makamaka ndi chiwonetsero cha algorithm chomwe aperekedwa, kugwiritsa ntchito kwa bulgur a mtundu 2 wa shuga ndikovomerezeka. Izi ndichifukwa chosungira zinthu zonse zopindulitsa, mavitamini ndi michere.

Zonse zokhudza zabwino za chimanga kwa odwala matenda ashuga

Phindu komanso zopweteketsa zomwe zimapezeka paphokoso la matenda ashuga sizinadziwika. Polankhula za izi, amatchera khutu makamaka pazinthu zofunikira. Chifukwa chake, bulgur wa matenda ashuga:

zimaphatikizapo folic acid,
muli mavitamini A, PP, B5 ndi B1,
Amadzitamandira pazinthu zingapo, monga potaziyamu, magnesium, phosphorous ndi ena ambiri.

Tiyenera kukumbukira kuti bulgur imakhala yodzaza ndi CHIKWANGWANI, chifukwa chake imathandiza kwambiri kubwezeretsa zochitika zolimbitsa thupi ngakhale mutachita zolimbitsa thupi kwambiri.

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

Nthawi yomweyo, ndikofunikira kukumbukira zopatsa mphamvu za calorie, zomwe pachifukwa ichi ziyenera kugwiritsidwa ntchito polimbana ndi matenda ashuga osaposa 100 magalamu. kwa nthawi imodzi.

Malinga ndi akatswiri, kugwiritsa ntchito bulgur pafupipafupi kudzathandizira muubwino wa mchitidwe wamanjenje. Ndi, makamaka, kukonza kusinthasintha, kuletsa kugona komanso kuwonjezera kukhumudwa. Zonsezi zimakhudza thupi, ndipo matenda ashuga amatha kulipiridwadi kwambiri.

Kuphatikiza apo, wina sangathandize koma kulabadira kuti phala ili ndi phindu lowonjezera kuchuluka kwa metabolic. Chifukwa cha kugwiritsidwa ntchito kwakanthawi, zitha kunena kuti mkhalidwe wa misomali, khungu ndi misomali ikupita patsogolo. Zonsezi ndizofunikira kwambiri kwa odwala matenda ashuga omwe amadwala khungu, misomali, kukhala pachiwopsezo. Poganizira zambewu zomwe zaperekedwa, ndikofunikira kwambiri kuyang'anira mbali zake zonse, kuti, phunzirani za zabwino ndi zovuta.

Zomwe muyenera kudziwa zokhudza vutoli?

Chifukwa chake, ngakhale pali zabwino zambiri, kugwiritsa ntchito bulgur yokhala ndi shuga wambiri kapena wotsika kuyenera kuchitidwa ndi diso pazoletsa zina. Anthu odwala matenda ashuga amalangizidwa kwambiri kuti azikumbukira kuti kudya mankhwala ambiri kumatha kusokoneza kunenepa kwambiri. Kuphatikiza apo, ziyenera kukumbukiridwa kuti:

Ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi kuti muchepetse mwayi wakulemera,
Kuphatikiza pa mbewu monga chimanga, wodwala matenda ashuga ayenera kudya ndiwo zamasamba, nsomba zanthete, nkhuku yophika komanso amadyera,
kuchuluka kwakukulu kwa gluten kumalimbikitsidwa mu bulgur, komwe kumatha kupangitsa kuti musavutike, kutsegula m'mimba komanso kuphimba mwaumoyo mwa munthu wathanzi. Iyi ndi mfundo ina yomwe ikusonyeza kufunika kogwiritsa ntchito tirigu moyenera
ndi gastritis, matenda otupa, kugwiritsa ntchito mbewu monga chimanga muyeneranso kukhala ochepa. Izi ndizofunikira kwambiri makamaka ngati ma algorithms otupa akhudzana ndi mucous membrane wa esophagus.

Ndikulimbikitsidwa kwa odwala omwe ali ndi matenda osokoneza bongo kuti apewe kuyipa ndi mayankho ena osalimbikitsa a thupi kuti ayambe kugwiritsa ntchito mankhwalawa. Pang'onopang'ono, imatha kuwonjezeka, koma sikuyenera kupezeka mu chakudya. Ndi kuphatikiza kwa zinthu zina zathanzi, zolimbitsa thupi kapena zolimbitsa thupi zomwe zimapangitsa kugwiritsidwa ntchito kwa bulgur 100% kukhala yothandiza kwa matenda ashuga. Nthawi yomweyo, imaphatikizidwa m'mazina ovomerezeka a chimanga pokhapokha ngati malamulo ake akukonzekera.

Kuphika kwa matenda ashuga

Pa matenda ashuga amtundu woyamba ndi wachiwiri, ndikulimbikitsidwa kwambiri kuti miyezo yakukonzekera kwa zomwe zalongosoledwazo zigwiritsidwe ntchito. Monga tanena kale, mbewu monga chimanga siziyenera kulandira chithandizo chambiri cha kutentha. Kuti likhale lokonzeka, zidzakhala zochulukirapo kuti zitsanulireni mphindi 30 musanadye chakudya. Pachifukwa ichi, tikulimbikitsidwa kugwiritsa ntchito mkaka wowotcha kapena madzi ofunda omwe. Pambuyo pake, bulgur iyenera kumalowetsedwa pansi potseka. Zotsatira zake, phala limatupa msanga ndipo ndiloyenera kudya, ndipo njira zonse zopindulira zake zimasungidwa.

Chinsinsi china chimatchedwa saladi wosazolowereka, yemwe amaphatikizanso mitundu yambiri ya chimanga. Kukonzekera chakudya choterocho, ndikofunikira kugwiritsa ntchito bulgur pang'ono, gulu limodzi la timbewu tating'onoting'ono, timbewu ta masamba ndi timinyewa. Komanso pa mndandanda wa zosakaniza ndi msuzi wa theka ndimu, awiri a adyo, tomato awiri ndi mafuta a azitona. Chosakaniza chomaliza chimaloledwa ndipo chimagwiritsidwa ntchito povala saladi.

Polankhula mwachindunji za algorithm yophika, amalabadira kuti phula yophika posachedwa, tikulimbikitsidwa kusakaniza ndi zitsamba zosankhidwa ndi kuchuluka kwa adyo. Mwachilengedwe, chomaliza chidzafunika kuphwanyidwa. Anthu ena odwala matenda ashuga adzafunika:

dulani tomato kukhala magawo abwino,
atsanulire ndi mandimu, mchere ndi nyengo ndi mafuta a maolivi,
Kuti mumalize kukonzekera, sakanizani tomato wokonzeka, chimanga ndi mafuta,
ngati kukonzekera kunachitika molondola, ndiye kuti mu mbale yomaliza mumakhala tomato ndi mafuta ochulukirapo kuposa chimanga.

Anthu odwala matenda ashuga amatha kudya saladi imeneyi kwa odwala matenda ashuga. Izi ndichifukwa choti mbale yomwe idaperekedwayo sikuti imangothandiza metabolism, komanso imathandizira kuchepetsa thupi.

Chifukwa chake, kugwiritsidwa ntchito kwa chimanga monga bulgur pochiza matenda a shuga ndizovomerezeka. Chochita chimakwaniritsa bwino maphunziro oyamba ndi achiwiri, koma munthu sayenera kuyiwala za kusamala. Kupatula apo, chimanga ichi chimakhala ndi zotsutsana zingapo komanso zinthu zomwe, ngati zingagwiritsidwe ntchito kwambiri, zimatha kukhala zopanda pake. Zonsezi ziyenera kukumbukiridwa ndipo malonda ake ayenera kugwiritsidwa ntchito moyenera komanso moyenera.