Pali matenda angapo omwe amafunika kusintha pa zakudya zawo, chifukwa chakuti mkhalidwe wa wodwalayo ndi chithandizo cha mankhwala amachidalira. Zakudya zofunika pa matenda a shuga, zomwe ziyenera kusunga ma shuga a magazi ndi kuimiritsa ntchito ya thupi lonse.
Zakudya zabwino m'thupi la shuga
Poonetsetsa kuti zakudyazo zili zoyenera kwa wodwala, ziyenera kusankhidwa ndi dokotala payekha, kuganizira makhalidwe a zamoyo. Pali malamulo angapo omwe anthu onse omwe amapezeka kuti ali ndi shuga ayenera kutsatira.
- Ndikofunika kusankha chakudya kuti mupeze chiwerengero cha mapuloteni, chakudya ndi mafuta.
- Zakudya zabwino za shuga ziyenera kukhala zochepa, kotero idyani pang'ono pokha maola 2-3.
- Zakudya za caloric siziyenera kukhala zapamwamba, koma zofanana ndi kugwiritsira ntchito mphamvu ya munthu.
- Muzinthu zamasiku onse ziyenera kukhala zothandiza: zamasamba, zipatso, tirigu, nyama yowonda, nsomba ndi mkaka.
Zakudya zoletsedwa m'thupi la shuga
Pali mndandanda wa zakudya zomwe siziyenera kukhalapo pakudya kwa munthu yemwe ali ndi shuga:
- Chokoleti, maswiti, mikate ndi maswiti ena, ndi zophika.
- Pozindikira kuti simungadye ndi matenda a shuga, tifunika kutchula mbale zowongoka, zokometsera, zamchere ndi zotsuta.
- Zina mwa zipatso ziyenera kupatsidwa zipatso zokoma: nthochi, nkhuyu, mphesa ndi zina zotero.
- Zakudya zochepa zedi ndi matenda a shuga zimatanthauza kuti kuchotsa mankhwala omwe ali ndi chiwerengero cha glycemic index chiyenera kutayidwa.
Kodi mungadye chiyani ndi matenda a shuga?
Menyu yowonongeka bwino ndi cholinga chochepetsera chiwopsezo cha kusintha kwa magulu a m'magazi. Pali mndandanda wina, wovomerezedwa ndi madokotala, kuti ukhoza kudya ndi shuga:
- Mkate umaloledwa, koma muyenera kusankha rye kapena mankhwala a shuga. Chizoloŵezi cha tsiku ndi tsiku sayenera kukhala 300 g.
- Zakudya zoyambirira ziyenera kuphikidwa bwino pa zamasamba kapena nyama zochepa za nyama ndi nsomba. Chakudya cha tsiku ndi tsiku sichiposa 300 ml.
- Pankhani yophika nyama, chakudya cha shuga chimapereka ng'ombe, mthunzi, nkhuku ndi kalulu. Pakati pa nsomba, perekani zokonda pike, cod ndi pike. Ndibwino kuti muzimitsa, kuphika kapena kuphika zakudya zofanana.
- Kuchokera mazira, mukhoza kukonzekera omelets kapena kuwonjezera pa mbale zina. Tsiku limaloledwa osati 2 ma PC.
- Mwa mkaka, mkaka, kefir ndi yogurt amaloledwa, komanso kanyumba tchizi, tchizi, kirimu wowawasa ndi kirimu. Chinthu chachikulu ndikusagwiritsira ntchito molakwika chakudya choterocho.
- Mafuta omwe amaloledwa amaphatikizapo mafuta ndi mafuta a masamba, koma ndalamazo zimangokhala 2 tbsp. supuni pa tsiku.
- Ogula zakudya zovuta zimakhala tirigu, ndipo zakudya za odwala matenda a shuga zimapereka mpunga wofiira, mapira, buckwheat, balere wamanga ndi chimanga. Mukhoza kuwaphika okha pamadzi.
- Sitiyenera kuiwala za zipatso ndi ndiwo zamasamba, choncho pakati pa zothandiza kwambiri kiyi, persimmon, maapulo, makangaza, beets, kabichi, nkhaka ndi zukini. Zothandiza pa matenda a shuga ndi otsika-calorie mitundu ya zipatso.
Kodi ndikhoza kumwa chiyani ndi shuga?
Anthu omwe ali ndi matendawa ayenera kusamala osati chakudya chokha, komanso zakumwa. Zotsatirazi zimaloledwa:
- Madzi amchere ali ndi zinthu zambiri zothandiza ndipo nthawi zonse amagwiritsira ntchito mankhwalawa.
- Mukamasankha timadziti, muyenera kuganizira za calorie yawo. Ikani okha. Ndi bwino kudya phwetekere, mandimu, buluu ndi makangaza.
- Zololedwa ndi tiyi, mwachitsanzo, zobiriwira, chamomile kapena masamba a buluu. Phindu la khofi ndi bwino kukaonana ndi dokotala.
- Ambiri akudabwa ngati n'zotheka kumwa mowa wodwala matenda a shuga, kotero madotolo ali osiyana pa nkhaniyi ndikupereka yankho lolakwika. Izi ndi chifukwa chakuti zakumwa zotero zingayambitse mavuto, mwachitsanzo, hypoglycemia.
Zakudya "tebulo 9" ndi matenda a shuga
Zakudya zopatsa zakudya ndizo maziko a chithandizo kwa anthu omwe ali ndi matenda a shuga. Zakudya 9 mu matenda a shuga zimatsatira malamulo omwe tanena kale. Ndikofunika kuti adye chakudya ndi kugawa bwino kwa mphamvu: 10% kuti azisakaniza, 20% pa chakudya chamadzulo ndi kadzutsa, ndi 30% masana. Zakudya za mpweya zimapereka makilogalamu 55% a tsiku ndi tsiku.
Zakudya 9 ndi shuga - menyu
Malingana ndi malamulo omwe mwasungira ndikuganizira zomwe mukufuna, muyenera kudya. Ngati pali zotheka, ndibwino kuti musonyeze dokotala wanu kuti awathandize. Zakudya zochepa zedi ndi matenda a shuga zikhoza kuoneka ngati izi:
Kudya chakudya | Zamagulu, g |
Lolemba | |
1 chakudya cham'mawa | Mkate 50, porridge porridge (phala "Hercules" -50, mkaka 100, mafuta 5). Teya ndi mkaka pa xylitol (mkaka 50, xylitol 25). |
Chakudya chamadzulo | Saladi kuchokera ku nkhaka zatsopano (nkhaka 150, mafuta a masamba 10). Dzira yophika 1 pc, apulo sing'anga, madzi a phwetekere 200 ml. |
Chakudya | Saladi watsopano kabichi (kabichi 120, mafuta wamkulu 5 ml, zitsamba). Msuzi ndi meatballs (ng'ombe 150, batala kirimu 4, anyezi 4, kaloti 5, parsley3, nyama msuzi 300). Mbalame ya Cutlets imatentha (ng'ombe 200, dzira 1/3, mkate 30). Khola la mtola (nandolo 60, batala 4). Kissel ku maapulo owuma (maapulo owuma 12, xylitol 15, wowuma 4). |
Chakudya cha masana | Maapulo 200 |
Chakudya chamadzulo | Mkate wakuda 100, batala 10. Nsomba yophika 150. Karoti tartaya 180. Xylitol 15. |
Asanagone | Kefir otsika mafuta 200 ml. |
Lachiwiri | |
1 chakudya cham'mawa | Mkate 100. Mpweya wa tchizi (kanyumba tchizi 100, bata 3, mkaka 30, dzira 1/2, xylitol 10, kirimu wowawasa 20). Saladi kuchokera ku beets (beetroot 180, mafuta a masamba 5). Kissel pa xylitol. |
Chakudya chamadzulo | Mkate 100. Mpweya wa tchizi (kanyumba tchizi 100, bata 3, mkaka 30, dzira 1/2, xylitol 10, kirimu wowawasa 20). Saladi kuchokera ku beets (beetroot 180, mafuta a masamba 5). Teya pa xylitol. |
Chakudya | Msuzi wa ndiwo zamasamba (kaloti 30, kabichi 100, mbatata 200, zonona batala, kirimu wowawasa 10, anyezi 10, masamba msuzi 400). Puree karoti, kaloti 100, batala 5, mkaka 25 ml. Nkhuku yokazinga 200, batala. 4. Msuzi wa phwetekere 200 ml. Mkate uli wakuda. |
Chakudya cha masana | Maapulo 200 |
Chakudya chamadzulo | Saladi kuchokera ku sauerkraut (kabichi 150, mafuta a masamba 5). Nsomba yophika 150. Teyi ndi xylitol. Mkate 50. |
Asanagone | Kefir 200. |
Lachitatu | |
1 chakudya cham'mawa | Nyama jellied (ng'ombe 100, kaloti 10, parsley 10, anyezi 10, gelatin 3). Tomato 100. Phala la barley (lomwe limatulutsa 50, mkaka 100). Mkate 100. |
Chakudya chamadzulo | Nsomba yophika (nsomba 150, anyezi 10, parsley 10, udzu winawake wa udzu winawake). Saladi kuchokera ku dzungu (dzungu 100, maapulo 80). |
Chakudya | Borscht ndi nyama ndi kirimu wowawasa (nyama 20, 100 beets, mbatata 100, kabichi 50, kaloti 10, kirimu wowawasa 10, anyezi 10, phwetekere msuzi 4, msuzi 300 ml). Nyama yotentha yophika 200. Phalaji buckwheat ndi mafuta (chimbudzi 50, mafuta 4). Madzi a phwetekere 200. Mkate. |
Chakudya cha masana | Maapulo 200 |
Chakudya chamadzulo | Caviar amateur 100. Karoti cutlets (kaloti 100, mbatata 50, mazira azungu 1 chidutswa, batala 5). Teya ndi mkaka ndi xylitol. Mkate 50. |
Asanagone | Kefir 200 |
Lachinayi | |
1 chakudya cham'mawa | Caviar kuchokera ku beet 100, dzira 1 pc. Dutch tchizi 20. Khofi ndi mkaka ndi xylitol (mkaka 50, khofi 3, xylitol 20). Mkate 50. |
Chakudya chamadzulo | Pearl balere (balere 50, mafuta 4, mkaka 100). Kissel ku maapulo owuma (maapulo atayidwa 12, shuga 10, wowuma 4). |
Chakudya | Shchi (kirimu wowawasa 10, kabichi 300, anyezi 40, phwetekere msuzi 10, mafuta 4, msuzi 300). Meatloaf (nyama 180, dzira 1/3, mkate 30, anyezi 20, kuthira mafuta 10). Mbatata yophika 200. Saladi yatsopano kabichi ndi masamba a mafuta (kabichi 200, mafuta 5). Madzi a phwetekere 200. Mkate. |
Chakudya cha masana | Maapulo 200 |
Chakudya chamadzulo | tchizi ndi mafuta ochepa 150. Mapira 200. Teyi ndi shuga ndi mkaka. Mkate 100. |
Asanagone | Kefir 200 ml |
Lachisanu | |
1 chakudya cham'mawa | Zakudya zam'madontho ndi kirimu wowawasa (kanyumba tchizi 70, dzira 1/2, mkate 15, mafuta a masamba 10, mkate wambiri 8, kirimu wowawasa 10). Saladi wa nkhaka ndi mazira (nkhaka 150, dzira 1/3, katsabola). Zakudya zonenepa za tchizi 25. Mkate wa mapuloteni tirigu 50. Teyi ndi mkaka pa xylitol. |
Chakudya chamadzulo | Nyama ya nyama (ng'ombe 100, Dutch tchizi 5, batala 5, katsabola kuti alawe). Mkate wakuda. |
Chakudya | Khutu (nsomba 150, kaloti 20, mbatata 100, anyezi 10, parsley 10, batala 5, tsamba la masamba, masamba). Zakudya zamasamba ndi nyama (ng'ombe 50, kabichi 150, mafuta a masamba, 10 anyezi 10, kaloti 20, parsley 10, phwetekere 1). Mazira a snowball (maapulo atsopano 150, dzira loyera 1/2, mkaka 100, sorbitol 20). Mkate 150. |
Chakudya cha masana | Rasipiberi 200 |
Chakudya chamadzulo | Zukini ndi nyama (zukini 250, ng'ombe 50, mpunga 10, nyama zamasamba3, tchizi 5, anyezi 10). Mbatata yosenda (mbatata 200, mkaka 30). Chipatso chodzola. Mkate 150. |
Asanagone | Kefir 200 |
Loweruka | |
1 chakudya cham'mawa | Caviar amateur 100. Omelet mapuloteni (mazira oyera 2 ma PC, mkaka 80, mafuta 2). Coffee ndi mkaka ndi xylitol. Mkate 100 |
Chakudya chamadzulo | Phala la oatmeal (limatulutsa "Hercules" -50, mkaka 100, mafuta 5). Kissel kuchokera yak dried (maapulo 50, xylitol 15, wowuma 4). |
Chakudya | Borscht ndi nyama ndi kirimu wowawasa (nyama 20, 100 beets, mbatata 100, kabichi 50, kaloti 10, kirimu wowawasa 10, anyezi 10, phwetekere msuzi 4, msuzi 300 ml). Zakudya za nyama zimatuluka (nyama 200, dzira 1/3, mkate 30). Khola la mtola (nthiti 60, batala 4). Kabichi mphodza (kabichi 200, kirimu wowawasa 5, phwetekere msuzi 5, anyezi 10, batala 5). Madzi a phwetekere 200. Mkate. |
Chakudya cha masana | Maapulo 200 |
Chakudya chamadzulo | Ng'ombe ya kanyumba (tchizi tating'onoting'ono tomwe timapanga 100, sitima 10, mkaka 20, tchizi 20, dzira 1/2, mafuta 5). Teya ndi shuga. Mkate. |
Asanagone | Kefir 200 |
Lamlungu | |
1 chakudya cham'mawa | Mayi 1 chidutswa. Saladi kuchokera ku kabichi zam'chitini 200. Dokotala wa sosa 50. Khofi ndi mkaka ndi xylitol. Mkate 100. |
Chakudya chamadzulo | Saladi kuchokera ku hering'i (herring kapena nsomba zina za mchere 50, ng'ombe 50, dzira 1/2, zophika 5, mafuta 15, maapulo 30, mbatata 50, anyezi 10). Mkate 50. |
Chakudya | Msuzi wa pea (nandolo 60, mbatata 100, kaloti 10, anyezi 10, mafuta 4, msuzi 300). Kabichi stewed (kabichi 200, kirimu wowawasa 5, anyezi 10, madzi a phwetekere 5, mafuta 5). Madzi a phwetekere 200. |
Chakudya cha masana | Maapulo 200 |
Chakudya chamadzulo | Nsomba yophika mu msuzi wa mkaka (cod 100, anyezi 5, parsley) 10. Mbatata yophika mkaka (mbatata 250, młolko 50) Mkate 50. |
Asanagone | Kefir 200. |