Ndụ onye ọrịa shuga zuru oke.
A na-amanye onye na - arịa ọrịa a ịgbaso ọtụtụ iwu kwa ụbọchị iji gbochie ọrịa ahụ, ọdịdị nke ọrịa na - efe efe, ịgbatịkwu ndụ ya, ma melite ọdịmma ya.
Nri dị mma maka ụdị ọrịa shuga abụọ ahụ nwere ike ịbụ ihe kacha mkpa iji hụ na arụ ọrụ dị mma. Ntụziaka maka nri obere carb, nke ndị ọrịa mamịrị kwesịrị ịgbaso ya, nwere ọdịiche ụfọdụ site na ndị isi nri mara mma, ndị bara ụba ma na-atọ ụtọ, mana ha bara uru, na-edozi ahụ, dị mma maka ahụ mmadụ nwere ọrịa endocrine.
Na mgbakwunye, ntụgharị gaa na nchịkọta nhọrọ ọhụrụ enweghị ihe mgbu, n'ihi na ụdị nri a bụ ihe dị mfe ma dịkwa mfe ịkọwa, yabụ, mgbe obere oge gasịrị, onye na-ahọrọ ụdị nri a ga-enwe mmelite na arụ ọrụ nke akụkụ ahụ niile, ọnọdụ izugbe na ọnọdụ.
Nri oria Diiri-Diam Dika
Dị 1
N'oge na-adịbeghị anya, nri na-arịa ọrịa shuga 1 bụ ihe gbara ọkpụrụkpụ ma sie ike. Ugbu a imerime ndị na-arịa ọrịa a bu ngwakọta glucose, nke na-enye ha ohere ịchịkwa ọkwa shuga ha n'onwe ha, na-edozi usoro insulin na-eduzi tupu nri.
Ọ dị oke mkpa ịchịkwa oriri nke carbohydrates na sistemụ achịcha mara ndị ọrịa shuga ọ bụla, yana oke abụba.
Nke izizi, a na-atụ aro maka nri maka obere carb maka ọrịa shuga ka ndụmọdụ maka ibu belata. Site na ọrịa a, nri ụtụtụ bụ ihe kachasị mkpa. N’ihe oriri mbụ, ọ bụ ihe na-achọsi ike ịhọrọ nri protin.
Ọ kachasị mma iwepu nri kpamkpam, ka ịghara ịkpasu shuga elu, n'ihi na ndị mmadụ anaghị ewerekarị ya na nchịkọta nhọrọ nke menu. Nri abalị kwesịrị ịbụ awa 4 tupu alakpu ụra.
Ihe nlere nlere nke izu a nwere ike di ka:
- 1 ikp Nri ụtụtụ nwere ike ịgụnye buckwheat na salad akwukwo nri. Arinụ nri bụ tii kacha mma na-akọwaghị. Maka nri ehihie, ị nwere ike esi nri dị ọkụ, maka nke abụọ, sie azụ̀ nri. Ọkara grape dị mma maka nri, ma ị nwere ike ịnwe obere ụlọ chiiz casserole dị ụtọ maka nri abalị;
- 2 ikp. Maka nri ụtụtụ, salad nke akwụkwọ nri ọhụrụ na mgbakwunye nke ara ọkụkọ a boiledụ ara, iko tii dabara adaba. Maka nri ehihie - eghe inine, sie ofe. Maka nri ehihie etiti ehihie - obere akụkụ chiiz ụlọ, na maka nri nke anọ - salad kabeji nwere ọka, obere akụkụ pasili site na ọka wit durum;
- 3 ikp. Nri ụtụtụ na-agụnye egg omelet, tomato ọhụrụ, iberi achịcha, iko mmiri ịnweta. Nri nke abuo bu ezigbo ofe akwukwo nri, sie uto nke nwere nkpuru osisi stewed. Maka nri ehihie - akụkụ nke yogọt sitere n'okike, ị nwere ike iji oatmeal rie nri;
- 4 ikp. Nwere ike iji patty na-acha ube wee bido ụtụtụ, nke nwere ike ịme ka asparagus sie ya n'ụdị esi nri. Nwere ike ị drinkụ tii na-enweghị mmiri, mmiri mmiri. Maka nri ehihie, ị nwere ike esi ofe kabeji. Na nke abụọ - stuffed-ede ede. Dị ka nri ehihie - iko kefir na kuki bisikiiti. Nwere ike ịnwe nri abalị na anụ ọkụkọ sie, stewed kabeeji;
- 5 ikp. N'ụtụtụ, ị ga-enwe ike ịnwe obere anụ eji sie ya na achịcha aja na tii. Maka nri ehihie, ị nwere ike esi ofe ọkụkọ dị mfe, sie akwụkwọ nri stewed. Maka nri ehihie, ị nwere ike iri apụl, ma jiri osikapa rie nri;
- 6 ikp. I nwere ike iri nri uto achicha eji ofe ma rie tii. Nri - salad akwukwo nri di nfe ma sie ara. Maka tii n’ehihie - mkpụrụ osisi greepu, na maka nri abalị - azụ bred, egg stewed;
- 7 ikp. Nri nri mbu, ofe ofe osikapa, salad salad, iko tii di nma. Nwere ike iri nri dị na ofe ọkụ, steepụ anụ, stewed eggplant. Maka nri ehihie - apụl, na maka nri abalị - mpempe ọkụkọ, ma jiri ahịhịa.
Ụdị 2
Ntụziaka maka nri obere carb maka ụdị ọrịa shuga nke 2. dị iche na ọrịa shuga nke 1. N'ime ụdị shuga 2, a na-emepụta insulin zuru oke, mana mmekọrịta dị n'etiti mkpụrụ ndụ na-akpaghasị nke ukwuu. Ọrịa nwere oke ibu, ya mere, nri-kalori na-isi ekwe.
Iji belata oriri nke abụba dị n’ahụ, ị ga - emerịrị:
- eri akwụkwọ nri kacha nke ndu;
- bee anụ si na anụ;
- wepụ abụba tupu isi nri;
- agbakwunyela Mayonezi, ude gbara ụka na nri;
- echefula banyere pan ahụ;
- erila nkpuru, ibe.
Menu kwesịrị ekwesị maka izu ahụ:
- 1 ikp Nri ụtụtụ nwere ike iso n'ụdị ọka ọhụrụ a herbsara n’ọkụ, otu ara ara. Ekwesịrị iji tii mee ya. Dị ka nri, ị nwere ike iri obere apụl. Maka nri ehihie, mmanu akwukwo nri nke akwukwo nri, cutlets steam kwesiri adabara. Ezigbo nri ehihie bụ obere akụkụ chiiz ụlọ. Dine kwesịrị ịbụ osikapa osikapa, anụ a mịrị amị. Tupu ị lakpuo ụra - iko kefir;
- 2 ikp. N'ụtụtụ, salad na karọt ga-aba uru. A ga-eji achịcha aja aja rie ya. Can nwere ike ị drinkụ tii. Nri bụ ọkara grape. Nwere ike iji ofe anụ ọkụkọ, ofe egwe osisi. Maka nri ehihie - efere rosehip. Nri abalị - jelii na-enweghị shuga, oatmeal;
- 3 ikp. Nwere ike nwee nri ụtụtụ nwere akụkụ chiiz nke nwere obere abụba, iko mmiri ịnweta. Achịcha iri nri - na kuki biskiiti (ọ karịchaghị di na nwunye) na tii. Nri ehihie - ofe azu, salad di mfe, meat stealls. Maka nri ehihie - compote. You nwere ike iri nri oatmeal porridge, na tupu akwa ụra, drinkụọ ntakịrị ryazhenka;
- 4 ikp. Nri ụtụtụ kachasị mma bụ osikapa, sie beets. Nri bụ otu apụl. Maka nri ehihie - mpempe anụ anụ, coleslaw, ofe akwukwo nri. Maka nri ehihie ị nwere ike iri apụl. Nri ikpeazụ bụ azụ esiri esi, obere akụkụ nke bred marabọn;
- 5 ikp. Nwere ike ịmalite akwa n'ụtụtụ siri ike, salad ndụ ndụ. Nri bụ ọkara grape. Maka nri ehihie, ị nwere ike esi ofe anụ ọkụkọ, salad dị ụtọ nke esi mmiri. Nri ehihie - efere ofe. Endbọchị njedebe zuru oke bụ obere akụkụ nke ụlọ chiiz;
- 6 ikp. Maka nri ụtụtụ - mpempe ọkụkọ sie, akwụkwọ nri ọhụrụ. Nri - tii na achicha. Nwere ike iri nri sitere na obere abụba, patty nke nwere ahịhịa. Maka nri ehihie - otu apụl. Nri abalị - oatmeal. Tupu ị lakpuo ụra, ị nwere ike ị drinkụ ọkara iko nke mmiri ara ehi a bakara n’ọkụ;
- 7 ikp. Nnukwu nhọrọ - oatmeal na mmiri ara ehi, tii. Nri nwere ike ịbụ iko nke yogọt nke eke. Ọ bụ ihe amamihe dị na ya iji iri kabeeji na steepụ anụ, na ofe akwụkwọ nri. Otu iko compote na-ekwe maka tii ehihie. You nwere ike iji otu osikapa, sie beets sie.
Isi ngwaahịa
Ntụziaka maka nri obere carb kwesịrị ịgụnye nri ndị a:
- ọka ọka (ọkachasị oatmeal, buckwheat);
- anụ ezi, anụ azụ;
- inine niile ewezuga ọka, ọka nduku (ha nwere stachi buru ibu);
- apụl, mkpụrụ osisi citrus;
- azù;
- ngwaahịa mmiri ara ehi nwere obere nri;
- ihe ọ tomatoụ tomatoụ tomato, tii, akwụkwọ ndụ akwụkwọ ndụ, infusion, ofe rosehip.
Banyere nri ndị dị n'oké osimiri, ha ga-aghọ isi iyi na-enweghị ike ịkọwapụta ọrịa protein dị mfe maka ndị ọrịa mamịrị. Na mgbakwunye, ịta abụba dị na ha bụ nke ọma. Ihe ọ threeụ threeụ mmanya atọ niile edepụtara na ndepụta ahụ bụ iwu maka iwebata nhụjuanya nke ọrịa shuga na nri, ebe ha nwere mmetụta bara uru na ọkwa glucose.
N'ime ọrịa shuga, ndị dọkịta na-atụ aro ka ewezuga ngwaahịa ndị a na menu.
- broths siri ike;
- azụ iya abụa, anụ;
- mkpụrụ vaịn;
- piich;
- ahịhịa ọhịa;
- mẹ ndu sọja ono, dụ nsọ;
- achịcha puff, achịcha;
- mkpụrụ osisi a mịrị amị;
- bọta;
- marinades;
- abụba.
Ntụziaka maka nri shuga dị obere ala
N’agbanyeghi nnwale di uku, onye nwere oria mamiri nwere ike were otutu nri n’ebido iri nri ha. N'okpuru bụ ụfọdụ n'ime ha.
Bean ofe. Ihe ndi achọrọ:
- agwa ndu;
- 2 lita nke akwukwo nri;
- mẹ ụnwu ojozi-imigwe;
- obere yabasị;
- obere poteto abụọ.
Na ofe tinye diced tubers, finely chopped yabasị, esi nri maka nkeji 20, wee tinye agwa. Obụpde ruo minit 5, gbanyụọ ọkụ, wụsa na elu.
Inine steamed. Ndepụta nke ihe eji eme ihe:
- obere isi nke kabeeji;
- Tomato abụọ;
- Olivu 3;
- 1 eggplant;
- 1 zukini;
- ofe akwukwo nri.
Ihe niile mejupụtara, ma e wezụga kabeji, nke a ga-egbutu, bee n'ime cubes, jupụta na efere n'ime nnukwu pan. A na-akwadebe efere na ogo 150 na oven maka ihe dị ka nkeji iri anọ na ise.Azụ nri. Ihe ndị dị mkpa mejupụtara:
- 300 g iyak fillet;
- obere mmanụ;
- ọhuma ọhu;
- lemon.
A na-esi esi nri a na esi mmiri okpukpu abụọ.
Afanyekwa ihe ọ juiceụ thoroughlyụ lemon nke ọma, wụsa mmiri dị ukwuu na azụ ahụ, fesaa ya na ahịhịa, ngwa nri ma hapụ ka ime biya ruo ọkara elekere, wee jirizie minit 20.
Obere kalori ọkụkọ. Will ga - achọ:
- fillet;
- 1 lemon
- ụyọkọ dill.
Wunye nnụnụ ahụ na lemon nke ukwuu na lemon, fesaa ya na dill, hapụ ka marinate ruo minit 30. Mgbe ahụ ịkwesịrị ịkụda fillet ahụ, gbanye na oven maka minit 25. Okpomoku di nari 170.
Aria ogwu Ndepụta nke:
- 0,5 n'arọ nke imeju;
- Eyịm 0,5;
- 2 tablespoons nke bran;
- 1 akwa
- ụfọdụ na-esi ísì ụtọ.
Si Efrata mee homogeneous nri. A na-eji steepụ esi nri. Oge kachasị mma bụ nkeji iri abụọ na ise.
Egwuregwu vidiyo bara uru
Kedu ihe kwesịrị ịbụ obere carb maka ụdị 1 na ụdị shuga 2? Ntụziaka maka efere dị na vidiyo:
Na ichikota ihe nile edere n’elu, ekwesiri icheta na nri nke nwere obere carb dị mkpa maka ndị na-arịa ọrịa shuga dị mkpa. Ya mere, ọ dị oke mkpa n’okpuru ngwaahịa na tebụl ọrịa shuga ka mkpebi siri ike. Kwesịrị ekwesị, ezi uche, nri dị mma ga-ebelata ihe ize ndụ nke ibute ọrịa ọrịa endocrine, ịmụba ogologo ndụ ma melite ogo ya.
