Iwu kachasị na nri maka ndị na-arịa ọrịa shuga bụ iri nri ndị anaghị emetụta mmụba shuga ọbara.
Ihe oriri na-atọ ụtọ, nke nwere ume ọkụ, nwere nnukwu carbohydrate na-anyụkwa gland thyroid ma na-akpaghasị ọrụ ya.
Cookingzọ nri dị oke mkpa - eghe eghe, ya na ọtụtụ abụba nwere mmetụta na-adịghị mma na metabolism dị na ahụ.
Akụkụ bụ isi nke nri ndị ọrịa mamịrị kwesịrị ịdị salads dị iche iche - ihe oriri, nke nwere ụdị azụ ma ọ bụ anụ.
Kedu ngwaahịa ndị a ga-eji?
N'ihe banyere ụdị ọrịa shuga mellitus nke 2, ụdị nri oriri dị mkpa, a machibidoro agụụ ịrịa ọrịa a. Ndị dọkịta na-atụ aro ikewa nri nri kwa ụbọchị ugboro isii.
N'otu oge ahụ, a naghị atụ aro ka ị na-ebufe ọrịa mamịrị n'ime nnukwu akụkụ, ịkwesịrị iri nri nwere obere calorie, mana nwee ike ịmeju ahụ.
N'otu oge, ha kwesịrị ịnwe vitamin na mineral dị mkpa iji nyere aka belata mmetụta mbibi nke ọrịa ahụ.
Ndepụta nke nri kwere na nri ndị ọrịa mamịrị:
- Anụ ahụ. A na-atụ aro nri nri nke na-enweghị nnukwu abụba - ọkụkọ ma ọ bụ fillet toki nwere ọtụtụ protein, veal bara ụba na vitamin B, iron, magnesium na zinc.
- Azụ. Site n'otu ụkpụrụ ahụ, anyị na-ahọrọ azụ, oke osimiri ma ọ bụ osimiri - hake, pike perch, tuna, pike, pollock.
- Ọka. Ihe kachasị baa uru bụ buckwheat, oatmeal, nke gụnyere nnukwu eriri, ihe ndị metụtara, vitamin.
- Pasta mere ọkacha mma site na durum wheat.
- Mmiri ara ehi na usoro ya: mmiri ara skim, kefir, cheese ụlọ, yogọt, yogọt agụghị. Ngwaahịa ndị a bụ isi iyi nke calcium na vitamin D, nje mmiri ara ehi gbara ụka na-enye aka na mkpochapụ nsị ahụ n'ahụ, na-ahụ microflora eriri afọ.
- Akwụkwọ nri: cucumbers, tomato (vitamin C, E, iron), karọt (retinol iji meziwanye ọhụụ), mkpo (eriri), kabeeji (ihe ndị na-esighi ike), griiz (akwụkwọ nri, mkpụrụ osisi, pasili, salad). A na-atụ aro ka a na-eji poteto dị ka o kwere mee n'ihi stachi dị n'ime ya.
- Mkpụrụ. Green apụl, currants, cherị dị mkpa iji nọgide na-enwe nguzozi vitamin na ahụ, lemons, mkpụrụ osisi grepu, oroma nwere ọgaranya vitamin C, mee ka usoro ahụ ji alụso ọrịa ọgụ. O kwesiri iji mmachi, unere, nkpuru vaịn belata ma obu kpochapu ya kpamkpam.
- Tomato A na-ahapụ ka ụdị mkpụrụ osisi niile dị na bred, ma e wezụga nke mkpụrụ osisi raspberries. Ha na-eje ozi dị ka antioxidants, nwere mineral, eriri na vitamin.
- Mkpụrụ. Na-akpali ọrụ iche echiche, mana nwere ọtụtụ abụba. N'ihi ọdịnaya dị kalori dị elu, a ga-eji mkpachapụ anya.
Ndepụta nke ngwaahịa dị iche iche, n'ihi ya ị nwere ike esi nri ha sie salads, na-ahụ ihe achọrọ maka nri.
Olee otú oge salads?
Ekwesịrị ịkwadebe akwa salad ọrịa shuga na ụkpụrụ nke usoro nri nri sitere na ngwaahịa ndị dị na ndepụta nke uru ndị ọrịa mamịrị. Ndabere nke ọtụtụ sauces bụ yogọt anụ ahụ na-enweghị abụba, nke ga-edochi anya Mayonezi na ude na-emerụ ahụ.
You nwere ike iji mmanụ olive, sesame, linseed na ugu mkpụrụ osisi. Ndị nnọchianya nke mmanụ oriri nwere nnukwu vitamin na-aba uru, na-enyere aka na mgbaze nri, na-ehicha eriri afọ site na nsí na nsị. Kama mmanya, ọ ka mma iji mmiri lemon ọhụrụ.
Iji mee ka uto na uto na sauces tinye mmanụ a honeyụ, mọstad, lemon, galiki, mkpụrụ oliv.
Tebụl na-egosi ihe atụ nke ọtụtụ akwa salad:
| Ngwakọta | Ihe eji eme ya | Kedu ụdị salads eji | Calorie kwa gram 100 |
|---|---|---|---|
| Filadelfia Cheese na Sesame Mmanụ | Gwuo gram 50 nke chiiz na ngaji nke ihe ọ lemonụ lemonụ lemon na tablespoon nke sesame mmanụ, tinye pasili ma ọ bụ dil nke ọma. | Kindsdị iche iche | 125 |
| Yogọt na mọstad | 100 ml nke bred, otu ngaji mkpụrụ osisi mọstad nke French, ọkara otu teaspoon nke ihe ọ lemonụ lemonụ lemon, 50 grams nke ahịhịa ọ bụla. | Kindsdị iche iche | 68 |
| Mmanụ oliv na galik | Otu ngaji mmanu, ngaji nke ihe ọ lemonụ lemonụ lemon, cloves abụọ nke galik, akwukwo nke basil. | Kindsdị iche iche | 92 |
| Flaxseed (olive) mmanụ na lemon | Iberibe mmanụ, gram 10 nke ihe ọ lemonụ lemonụ lemon, mkpụrụ sesame | Kindsdị iche iche | 48 |
| Yogọt na mkpụrụ oliv ojii | 100 milg nke yogọt, mkpụrụ osisi 50 nke mkpụrụ osisi a mịrị amị, galiki 1 | Anụ salaat | 70 |
| Mọstad na kukumba | 100 milg nke yogọt, otu obere mọstad ọka, 100 gram nke mkpụrụ osisi a mịrị amị, gram 50 nke ahịhịa | Na-eri nri mmiri | 110 |
Yogurt ma ọ bụ kefir na-enyere aka imejupụta efere, ihe ọ lemonụ lemonụ lemon nwere ascorbic acid ma mee ka mgbaze, mmanụ ihe oriri na-eme ka omega-3 acid dịkwuo mma maka anụahụ na ntutu, galiki na mọstad na-akpali metabolism, elu na-etinye ụtọ na salad ọ bụla.
Na sauces, ị nwere ike ịgbanwe ụdị mmanụ dabere na mmasị, dochie yogọt na kefir ma ọ bụ obere ude utoojoo ude, tinye nnu na-atọ ụtọ, a na-ahapụ obere mmanụ nke ngwa nri.
Ezi ntụziaka
Maka salads nke akwukwo nri, a na-atụ aro iji akwụkwọ nri etolite n’ime ụlọ ọkọchị ha ma ọ bụ zụta n’ebe a na-enweghị obi abụọ banyere ogo ngwaahịa a. Enwere ike iriju Salads n'oge ọ bụla - n'ụtụtụ, n'ehihie ma ọ bụ n'oge nri abalị, enwere ike ịkwadebe ya dị ka efere ezumike ma ọ bụ jiri anụ ma ọ bụ azụ dochie efere ọ bụla.
Efere maka ụdị ndị ọrịa mamịrị 2 enweghị mgbochi pụrụ iche na nhọrọ nke ihe eji eme ihe, mana ekwesịrị iburu n'uche na ọdịnaya nke nduku n'ime menu ekwesịghị gafere 200 grams.
1dị salaella nke 1 na-arịa ọrịa shuga ekwesịghị ịnwe nri nwere mkpocha carbohydrate ngwa ngwa.
Akwukwo nri
Iji kwadebe salad dị obere kalori na-egwu nri nke ọma, ị ga-achọ: 2 ọkara ọkara, ọkara mgbịrịgba ose, 1 tomato, letus, dil, pasili ma ọ bụ cilantro, nnu.
Na-asa akwụkwọ nri, wedata tomato na cucumbers n'ime cubes buru ibu, ose - n'ime mpempe. Gwakọta, fesaa na obere nnu, tinye akwa ọ bụla dabere na mmanụ oriri.
Dina letus na efere, gbanye ngwakọta, fesaa ya na ahịhịa. Maka piquancy, ịnwere ike ịgbakwunye chiiz Philadelphia, nke eji esi nri, na efere a.
Kọlịflawa
Ihe ndị bụ isi: 200 grams nke kọlịflawa, otu tablespoon nke ihendori dabeere na yogọt, àkwá abụọ sie, yabasị akwụkwọ ndụ akwụkwọ ndụ.
Kewaa kabeeji n'ime inflorescences ma sie ya na mmiri nnu maka ihe dị ka nkeji iri.
Igbapu, dị jụụ, gbakwunye àkwá sie, gbarie ya na ọkara yiri mgbaaka, elu, wunye ihendori.
Na mmiri si n'oké osimiri na kukumba ọhụrụ
Ngwaahịa: 150 grams nke kale Kale, ọkara iko nke pea green, sie àkwá 3, otu kukumba na-ajụ, ahịhịa, yabasị akwụkwọ ndụ akwụkwọ ndụ.
Obụpde ma gbue àkwá, belata kukumba ahụ. Gwakọta ihe niile mejupụtara, oge yogọt.
Site na kabeeji ọcha na kukumba ohuru
200 grams nke ìhè kabeeji, otu kukumba na-ajụ, dil.
A salad kacha mfe ịkwadebe, mana ihe bara uru maka ụdị ndị ọrịa mamịrị abụọ. Were mmanụ mmanụ ọ bụla nwere ihe ọ juiceụ lemonụ lemon.
Diabetic salad salad uzommeputa:
Na-ekpo ọkụ na veel
Ọ dị mkpa iji 150 grams nke anụ nwa ehi, àkwá 3, otu yabasị, 100 grams chiiz siri ike.
Obụpde anụ nwa ehi na akwa na bee n'ime mpempe. Bee yabasị na mgbanaka ọkara, marinate na mgbakwunye nke ihe ọ lemonụ lemonụ lemon ma hapụ maka minit 15. Chiiz na-ebipụkwa n'ime ibe.
Gwakọta ihe niile ma e wezụga veel, oge ya na mmanụ oliv na galiki. Tupu ị na-eje ozi, gbakwunye anụ na-ekpo ọkụ na salad.
Azụ mmiri
Maka nri a gọọlfịa ga-achọ mma tebụl ezumike ọ bụla, were: oporo - 3 buru ibu ma ọ bụ 10 - 15 obere, ube oyibo, karọt, kabeeji ndị China, àkwá 2, elu.
Obụpde mmiri oporo n'ime mmiri salted na n'ọnụ mmiri akwukwo na allspice maka 15 nkeji. Jụụ, bee, kpụọ nke buru ibu n'ime akụkụ anọ, nzu na ọkara. Grate na carrots, ghaa ube oyibo n'ime cubes, na-egbutu piich n'ime ibe, sie àkwá n'ime ibe.
Gwakọta ihe niile, jiri yogọt, fesaa ya na lemon ihe ọ .ụ .ụ. Wụsa ya na ahịhịa ahịhịa tupu ojiji.
You nwere ike ịkwadebe ọtụtụ saladi dị mfe, dị ụtọ ma na-edozi ahụ maka ụbọchị niile site na nri ndị bara uru maka ndị ọrịa mamịrị, yana savory na ụtọ, nke ga-abụ ihe ngosi nke ememe ọ bụla.
