Kodi muli ndi matenda a shuga? Nazi maphikidwe okoma, opatsa thanzi, komanso achangu a chakudya! (Zakudya za Matenda a Shuga)

Munthu akapezeka ndi matenda a shuga, amaganiza kuti kudya chakudya chokoma ndi maloto. Ndizabwinobwino kuganiza kuti, "Ndidya chiyani tsopano?" Koma sichoncho. Palibe mtundu wina wa chakudya womwe munthu wodwala matenda a shuga sangadye. Chofunika kwambiri ndikusamala za kukula kwa chakudya, kudya moyenera, ndikusunga kuchuluka kwa chakudya chomwe chili mu chakudya chilichonse mofanana.

Tiyeni tiwone momwe tingachitire zinthuzi molondola. Kuti tikuthandizeni, tikambirananso maphikidwe osavuta, okoma, komanso opatsa thanzi omwe mungapangire chakudya cham'mawa, chamasana, ndi chamadzulo.

Zinthu 4 zoti muzikumbukira mukamadya zakudya zochepa

Malangizo awa adzakuthandizani kwambiri pakuwongolera matenda anu a shuga ndi zakudya.

1. Yang'anani kuchuluka kwa shuga m'magazi mwanu nthawi zonse. Iyi ndi njira yabwino kwambiri yophunzirira momwe zakudya zosiyanasiyana zimakhudzira kuchuluka kwa shuga m'magazi mwanu. Mwachitsanzo, kuchuluka kwa shuga m'magazi mwanu kumatha kusiyana tsiku limodzi mukadya mpunga ndi tsiku lina mukadya saladi ya ndiwo zamasamba zokha. Mukazindikira kusiyana kumeneku, zidzakhala zosavuta kuti musinthe zakudya zanu.

2. Chepetsani kuchuluka kwa chakudya chomwe mumadya pa chakudya chimodzi. Nthawi zambiri munthu wodwala matenda a shuga amalangizidwa kuti adye pafupifupi magalamu 45-75 a chakudya pa chakudya chimodzi, katatu patsiku. Komabe, kuchuluka kumeneku kungasiyane malinga ndi thanzi lanu. Chifukwa chake, lankhulani ndi dokotala wanu za kuchuluka komwe kuli koyenera kwa inu.

3. Sungani chakudya, ulusi, ndi mapuloteni moyenera. Njira yosavuta yochitira izi ndi "njira ya mbale." Ganizirani za mbale yanu.

• Theka (1/2): Dzazani mbale ndi ndiwo zamasamba. (Chitsanzo: masamba obiriwira, kabichi, nyemba, kaloti, nkhaka)
• Gawo limodzi mwa magawo anayi a mbale (1/4): Dzazani ndi chakudya cham'thupi. (Chitsanzo: mpunga wofiirira, nsawawa, nyemba zobiriwira, buledi wa tirigu wonse)
• Nthawi yotsala (1/4): Dzazani ndi gwero labwino la mapuloteni (monga nsomba, nkhuku yopanda khungu, nyama yopanda mafuta ambiri, tofu, mazira)
• Kuwonjezera pa izi, mutha kuwonjezera chidutswa chaching'ono cha chipatso, galasi la mkaka wopanda mafuta ambiri, kapena yogati, kutengera cholinga chanu cha chakudya cham'mawa.

4. Sankhani mafuta abwino. Mafuta ochokera ku zomera monga mtedza, mapeyala, nsomba, ndi azitona ndi abwino kwambiri. Chepetsani mafuta okhuta mu nyama, batala, tchizi, ndi zina zamkaka momwe mungathere. Kumbukirani kuti kokonati, ngakhale kuti ndi chomera, ilinso ndi mafuta okhuta.

Maphikidwe achangu a chakudya cham'mawa

Momwe Mungapangire Mazira Ophikira

Sakanizani dzira limodzi ndi mazira awiri oyera (kapena theka la chikho cha dzira lolowa m'malo mwa dzira) mu skillet yosamamatira. Ikani chisakanizo cha dzira pa tortilla ya tirigu wonse pamwamba ndipo ikani tomato wodulidwa, anyezi obiriwira, magawo a avocado, ndi tchizi chochepa mafuta, ngati mukufuna. Ikani mu microwave kwa masekondi pafupifupi 20, pindani, ndikusangalala.

Momwe mungapangire mbale ya Berry Yogurt yokhala ndi mapuloteni ambiri

Sakanizani chikho chimodzi cha yogati yachi Greek yopanda shuga ndi supuni imodzi ya uchi ndi sinamoni pang'ono. Pamwamba ndi theka la chikho cha zipatso zomwe mungasankhe (sitiroberi, mabuluberi) ndi theka la chikho cha chimanga chokhala ndi ulusi wambiri.

Maphikidwe osavuta a nkhomaliro

Momwe mungapangire saladi ya tuna

Thirani chitini chimodzi cha tuna wothira madzi ndi supuni zitatu za saladi yopepuka ya vinaigrette yaku Italy. Onjezani theka la chikho cha tomato wodulidwa ndi mtedza pang'ono kapena maolivi odulidwa. Perekani makapu awiri a masamba a sipinachi otsukidwa bwino ndikutumikira ndi makeke a tirigu wonse.

Momwe mungapangire burrito ya nyemba ndi tchizi mu mphindi 3

Fewetsani tortilla yonse poiphika mu microwave kwa masekondi 30. Pamwamba ndi theka la chikho cha tchizi chodulidwa chopanda mafuta ambiri, theka la chikho cha nyemba zokazinga, supuni imodzi ya kirimu wopanda mafuta, supuni imodzi ya salsa, ndi anyezi obiriwira ochepa kapena tomato odulidwa. Pindani pamwamba ndikutumikira yotentha.

Maphikidwe okoma a chakudya chamadzulo

Momwe mungapangire salimoni ndi msuzi wa teriyaki

Pakani supuni ziwiri za msuzi wa teriyaki pa zidutswa za nsomba ya salimoni ndikuphika mu uvuni. Pakatha mphindi 4, tembenuzani zidutswa za nsombazo, onjezerani supuni ina ya msuzi wa teriyaki, ndikuphika mpaka nsombayo itaphika bwino. Perekani ndi chikho cha 3/4 cha mpunga wofiirira wophikidwa ndi ndiwo zamasamba monga broccoli wophikidwa ndi nthunzi. Mutha kusintha nsomba ya salimoni m'malo mwa mtundu wina wa nsomba kapena nkhuku yopanda khungu.

Momwe mungapangire spaghetti ndi bowa

Phikani spaghetti yonse motsatira malangizo a phukusi. Pakadali pano, mu mphika wina, wiritsani chikho chimodzi cha bowa wodulidwa mu supuni imodzi ndi theka ya mafuta a azitona. Onjezani chikho 3/4 cha msuzi wa marinara ndikuphika pa moto wochepa kwa mphindi pafupifupi 10. Perekani msuzi wa bowa pa makapu 3/4 a spaghetti yophikidwa. Perekani ndi saladi ya sipinachi, nandolo, nkhaka, ndi kaloti.