Maka onye na-arịa ọrịa shuga, nri a họọrọ nke ọma bụ nkwa nke ịchịkwa shuga ọbara. N'ime ụdị nke abụọ, nke a bụ usoro ọgwụgwọ kachasị, yana na nke mbụ, mbelata ihe ọghọm hyperglycemia.
Ekwesịrị ịhọrọ nri maka onye ọrịa dabere na ntụpọ glycemic (GI), nhọrọ ya buru oke ibu. Site na ndepụta nke ngwaahịa a na-anabata, ịnwere ike ịkwadebe nri ezumike maka ndị ọrịa mamịrị, dịka ọmụmaatụ, salads.
Salads nwere ike ịbụ ihe oriri, mkpụrụ osisi na ngwaahịa. Iji mee ka efere dị ụtọ abụghị naanị ụtọ, kamakwa ahụike, ịkwesịrị ịtụle tebụl nke ngwaahịa GI.
Ndekọ glycemic
Echiche nke GI bụ ihe ngosi dijitalụ nke iri glucose n'ọbara mgbe ejiri otu ngwaahịa nri. Site n'ụzọ, ka ọ dị ntakịrị, belata obere achịcha nri. Mgbe ị na-edozi nri, nhọrọ nri na-esite na GI.
Na mgbakwunye na ihe ngosi glycemic, ekwesịrị iburu n'uche na ya na ụfọdụ nhazi ngwaahịa, uru ahụ nwere ike ịbawanye elu - nke a metụtara nduku mashed. Ọzọkwa, a machibidoro ihe ọ juụ fromụ mkpụrụ osisi dị mma, n'ihi na ha nwere ike ibute hyperglycemia. Ihe a niile bụ n'ihi eziokwu ahụ bụ na site na iji ụdị mkpụrụ osisi a, ọ na - efunyụ eriri, nke na - arụ ọrụ nke inye glucose otu ọbara n'ime edo edo.
Enwerekwa ndị ọzọ, dị ka karọt. Na ụdị adịghị, GI nke ihe oriri dị 35, mana na nkeji iri asatọ na asatọ.
E kee GI ụzọ ụzọ atọ, nke bụ:
- ruo 50 P PRC - ala;
- 50 - 70 PIECES - ọkara;
- Site na nkeji 70 na elu - elu.
A na-ahapụ nri na nkezi nke nri onye ọrịa mamịrị naanị oge ụfọdụ, nke a bụ ihe dị iche karịa usoro a. Mana ngwaahịa nwere ntanye nke 70 IU na elu nwere ike ibute ọrịa hyperglycemia, nke ga - eduga ntụtụ insulin ọzọ.
Ọ dị mkpa iburu n'uche nkwadebe nke ngwaahịa dị iche iche, a na-ahapụ ọgwụgwọ ọkụ dị otú a:
- obụpde;
- n'ihi na di na nwunye;
- na ọka;
- na microwave;
- na oven;
- n’ebe osi ite dị nwayọ, belụsọ maka “ighe” ahụ.
Obsdebe iwu a niile, ịnwere ike ịkwadebe nri ezumike maka ndị ọrịa mamịrị 2dị nke 2.
Ngwaahịa salad "dị mma"
Enwere ike ịkwadebe Salads site na mkpụrụ osisi, akwụkwọ nri na ngwaahịa anụmanụ. Nri a kwesịrị ịdị na nri onye ọrịa kwa ụbọchị. Nri dị ka salad nwere ike ịbụ nri ehihie ma ọ bụ nri abalị ma ọ bụrụ na agbakwunye na anụ anụ.
A machibidoro ịghachị salads na Mayonezi. Ọtụtụ n'ime sọks ụlọ ahịa, ọ bụ ezie na ha nwere GI dị ala, mana ha nwere oke calorie ma nwee oke ụba cholesterol, nke na-emetụta ahụ ike nke ndị ọrịa mamịrị.
Ọ kachasị mma iji salads jiri obere mmanụ ihe oriri, lemon ihe ọ ,ụ ,ụ, kefir ma ọ bụ yogọt edeghị ya nke ọma. Enwere ike ime uto nke yogọt na kefir site na ịtinye ose, ala dị iche iche nke ahịhịa ọhụrụ ma ọ bụ nke galik a mịrị amị.
Enwere ike ịkwadebe salad shuga mamịrị site na ụdị akwụkwọ nri nwere obere GI:
- Tomato
- akwa;
- eyịm;
- galiki
- kabeeji - ụdị nile;
- agwa;
- pea;
- ose - akwụkwọ ndụ akwụkwọ ndụ, ọbara ọbara, na-atọ ụtọ;
- skwọsh;
- kukumba.
Ọtụtụ mgbe, salads ememme eji anụ anụmanụ. Ọ na-amịpụta na nri a na-eju afọ ma nwee ike ije ozi dị ka nri zuru ezu. Nke ngwaahịa ndị a ka enyere ikike:
- anụ ọkụkọ;
- tosh;
- anụ;
- anụ ẹphe;
- akwa (ihe karịrị otu ụbọchị kwa ụbọchị);
- fishdị azụ̀ ndị nwere obere obere - hake, pollock, pike;
- Ire anụ;
- anụ anụju;
- anụ ọkụkọ.
A na-ewepụ abụba niile na anụ ahụ, nke na-enweghị ihe na-edozi ahụ, mana naanị ụba kọlesterol, na-apụ na ngwaahịa anụ.
Enwere ike iji okpokoro nri dị ka salad mkpụrụ mee tebụl ezumike nke ndị ọrịa mamịrị. A na-eji yogọt a na-edeghị ede ma ọ bụ ngwaahịa mmiri ara ehi ọzọ (kefir, mmiri ara ehi a mịrị amị, bred). Ọ dị mma iri ya maka nri ụtụtụ, nke mere na glucose na-abanye n'ọbara na mkpụrụ osisi na-abanye ngwa ngwa.
Mkpụrụ GI dị ala:
- Etu ahihia
- Mkpụrụ osisi beri
- mkpụrụ osisi citrus - ụdị nile;
- uzuoku;
- apụl;
- ube;
- nectarine;
- piich;
- Aprịkọt
- pọmigranet.
Na mkpokọta, enwere ike mejupụta nri ezumike maka ndị ọrịa shuga na ngwaahịa niile dị n'elu.
Ntụziaka
Salads maka ụdị ndị ọrịa shuga 2 na nri ezumike nwere ike ịbụ isi ihe dị na tebụl ọ bụla. Ntụziaka mbụ ahụ nwere uto a nụchara anụcha, n'ihi nri a họọrọ nke ọma.
Ga-achọ seleri, kabeji nke China, karọt na mkpụrụ osisi grape ọhụrụ. A na-egbutu akwukwo nri n'ime ibe dị mkpụmkpụ, mkpụrụ osisi mkpụrụ osisi ga-achagharị ma kpoo ya, bee n'ime cubes. Jiri nwayọ ghee ngwakọta niile. Jiri mmanu mmanụ fesa salad ahụ, wụsa mmanụ oliv, nke etinyeburu na ogwu.
A na-etinye mmanụ ahụ n'ụzọ dị otu a: wunye 100 ml mmanụ n'ime iko iko ma tinye mkpuru osisi na ngwa nri ndị ọzọ ma ọ bụrụ na achọrọ, wepu ya n'ebe gbara ọchịchịrị ruo ụbọchị abụọ na atọ. You nwere ike iji Rosemary, thyme, garlic na chili. Ha niile dabere na mmasị onwe onye. Enwere ike iji akwa oliv a maka salads ọ bụla.
Ntụziaka nke abụọ bụ salad nwere squid na oporo. Maka nkwadebe ya, achọrọ ihe ndia:
- skwid - 2 ozu;
- oporo - 100 grams;
- otu kukumba ohuru;
- àkwá sie - 2 PC .;
- yogọt adighi - 150 ml;
- dil - ọtụtụ alaka;
- galiki - 1 kloovu;
- nnu nụrụ ụtọ.
Wepu ihe onyonyo a site na skwid, were mmanu na mmiri salted n’ime nkeji ato. Bechaa shrimps, belata squid ahụ n'ime ibe. Bee kukumba, bee n'ime nnukwu cubes ya na àkwá. Gwakọta ihe niile mejupụtara, jiri salad sie ya (salad, galik na ahịhịa).
Ije Ozi salad, jiri otutu shrimps na spill nke dil.
Mkpụrụ osisi na-acha uhie uhie salad ga-aba uru ma dị ụtọ. N'ihi agba ya na agba, imeju ejiri na salad ahụ ga-enweta obere akwụkwọ ndụ akwụkwọ ndụ, nke ga-eme ka efere bụrụ ihe ngosi nke tebụl ọ bụla.
Maka salad:
- kabeeji uhie - 400 grams;
- agwa sie - 200 grams;
- anụ ọkụkọ - 300 grams;
- ose dị ụtọ - 2 PC .;
- yogọt adighi - 200 ml;
- galiki - 2 cloves;
- nnu, ala ose oji - nụrụ ụtọ.
Obụpde imeju ruo mgbe esi ya na mmiri nnu. Kpoochaa bekee, bee nsen na imeju n'ime cubes abụọ, atọ, na ose. Gwakọta ihe ndị ahụ, nnu na ose. Jiri yogọt na galik mee salad ahụ.
Na ọnụnọ nke ọrịa shuga, a naghị atụ aro ya iri chiiz, mana nke a anaghị emetụta tofu cheese, nke nwere obere kalori na GI. Ihe dị na ya bụ na ọ kwadebere ọ bụghị site na mmiri ara ehi dum, kama site na soy. Tofu na-anyụ olu ụtọ nke ọma, ihe dị n’okpuru bụ nri nri salad n’ogologo ndị a.
Maka salad ịchọrọ:
- tofu chiiz - 300 grams;
- onye mmeri - 300 grams;
- eyịm - 1 pc .;
- galiki - 2 cloves;
- agwa sie - 250 grams;
- mmanụ oriri - 4 tablespoons;
- ihendori soy - 1 tablespoon;
- pasili na dil - ọtụtụ alaka;
- ngwakọta nke tarragon akpọnwụ na thyme - ngaji 0,5;
- nnu, ala ose oji - nụrụ ụtọ.
Iri yabasị na galik ma ghaa obere obere mmanụ n’elu obere ọkụ maka otu nkeji, gbakwunye mọstik bee n’ime Mpekere, kpoo obere ọkụ ruo mgbe esiri ya. Kwe ka ajụkwa.
Gwakọta ihe niile mejupụtara, jiri salad ihe oriri mee salad ahụ, ị nwere ike olive, tinye ya na mkpịsị ahịhịa, gbakwunye soy sauce. Ka salad ime biya maka opekata mpe ọkara.
Tebụl ezumike
Ọ gaghị ekwe omume iche n'echiche ezumike na-enweghị mmecha "ụtọ" ya. Ndị na-arịa ọrịa shuga nwere ike ịme ezigbo ihe ụtọ dị ka shuga dị ka marmalade ma ọ bụ jelii. Atụla egwu iji gelatin, n'ihi na ọ nwere protein nke anaghị emetụta mmụba shuga ọbara.
Akụkụ ha kwere ka eji megharịa ọnụ dị ka gram 200 kwa ụbọchị, ọ dị mma ka ịghara iji ya na mgbede. Na ntuziaka marmalade, enwere ike dochie mkpụrụ osisi dika mmasị onwe onye si dị.
Maka oru anọ ị ga - achọ:
- gelatin ozugbo - otu tablespoon;
- mmiri dị ọcha - 400 ml;
- sweetener - nụrụ ụtọ.
- raspberries - 100 grams;
- nwa currant - 100 grams.
Ghaa mkpụrụ osisi na ọnọdụ puree na iji blender ma ọ bụ sieve, tinye sweetener na 200 ml mmiri. Ọ bụrụ na mkpụrụ osisi dị ụtọ, mgbe ahụ ị nwere ike ịme na-enweghị ya. Na 200 ml nke mmiri oyi, gbanye gelatin ma pụọ ka zaa.
Nje gelatin na mmiri mmiri rue mgbe a ga-enweta ihe na-agbanwe agbanwe ruo mgbe lumps nile na-apụ n'anya. Mgbe gelatin malitere obụpde, jiri obere iyi ewebata ngwakọta mkpụrụ osisi ahụ, gwakọta ma wepu ya na okpomọkụ.
Gwakọta ngwakọta a na-esi na obere ebu, ma ọ bụ gbanye n'ime otu nnukwu ihe eji emechi ihe. Tinye n'ime ebe oyi juputara na awa asatọ.
Ihe eji megharịa ọnụ nwekwara ike ịbụ mmanụ a honeyụ na-enweghị mmanụ shuga, nke a kwadebere na ndabere nke rye ma ọ bụ ntụ ọka oat.
Vidiyo dị n’isiokwu a na-ewepụta usoro ezumike maka ndị ọrịa mamịrị.
