E nwere ọtụtụ ọrịa ndị ọ dị mkpa iji gbanwee ihe oriri ha, ebe ọ bụ na ọrịa onye ọrịa na ihe ịga nke ọma ọgwụgwọ na-adabere na ya. Ihe oriri dị mkpa maka ọrịa shuga, nke kwesịrị ịnọgide na-enwe ọkwa glucose ọbara ma na-emezi ọrụ nke ahụ dum.
Nri oriri kwesịrị ekwesị na ọrịa shuga
Iji hụ na nri kwesịrị ekwesị maka onye ọrịa ahụ, dọkịta kwesịrị ịhọrọ ya n'otu n'otu, na-eburu n'uche njirimara nke akụkụ ahụ. E nwere ọtụtụ iwu na ndị niile a chọpụtara na ha nwere ọrịa shuga kwesịrị ịkwado.
- Ọ dị mkpa ịhọrọ nri iji nweta nguzozi nke protein, carbohydrates na abụba.
- Nri maka ọrịa shuga kwesịrị ịbụ obere, ma rie obere obere awa ọ bụla.
- Ihe nchekwa caloric nke ihe oriri ekwesịghị ịdị elu, ma hà nhata ike mmadụ.
- Na nchịkọta kwa ụbọchị ga-abụrịrị uru bara uru: akwụkwọ nri, mkpụrụ osisi, ọka, anụ ahụ, azụ na mmiri ara ehi.
Ihe oriri a machibidoro na ọrịa shuga
E nwere ndepụta ụfọdụ nke ihe oriri ndị na-ekwesịghị ịdị na nri nke onye nwere ọrịa shuga:
- Chocolate, sweets, achịcha na ndị ọzọ sweets, na pastry.
- N'ịchọpụta na ị gaghị eri ọrịa shuga, ọ bara uru ịkọ nkọ, oseose, efere na-esi ísì.
- N'ime mkpụrụ osisi a ga-ewepu mkpụrụ osisi ụtọ: unere, fig, mkpụrụ vaịn na ihe ndị ọzọ.
- Ihe oriri na-adịghị ala na-arịa ọrịa shuga na-egosi na a ghaghị ịhapụ ihe ndị nwere ngwaahịa dị elu nke glycemic .
Kedu ihe ị ga-eri na ọrịa shuga?
A na-eji usoro a haziri ahazi nke ọma iji belata ihe ize ndụ nke ịgbanwe ọbara glucose. E nwere ndepụta ụfọdụ, ndị dọkịta kwadoro, na ị nwere ike iri nri na-arịa ọrịa shuga:
- A na-enye nri, mana ị ga-ahọrọ rye ma ọ bụ ngwaahịa ọrịa shuga. Ụdị kwa ụbọchị ekwesịghị ịbụ ihe karịrị 300 g.
- A ga-esi nri dị iche iche na-eri nri ma ọ bụ anụ dị iche iche na abụba. Ntụle ụbọchị ọ bụla abụghị ihe karịrị 300 ml.
- Maka nri anụ, ihe oriri maka ọrịa shuga na-enye anu ehi, anụ anụ, anụ ọkụkọ na oke bekee. N'ime azụ, nye mmasị na perch, cod na pike. A na-atụ aro ka ị gbanyụọ, ime ma ọ bụ sie nri ndị yiri ya.
- Site na àkwá, ị nwere ike ịkwadebe omelets ma ọ bụ gbakwunye na efere ndị ọzọ. E kwere ka ụbọchị karịa 2 pcs.
- N'etiti mmiri ara ehi, mmiri ara ehi, kefir na yogọt ka a na-ahapụ, yana nke cheese cheese, cheese, cream cream and cream. Isi ihe abụghị ịmegbu nri ndị dị otú ahụ.
- Ngwongwo ndị a na - enye gụnyere mmanụ ara ehi na bọta na mmanụ, ma ego ole na - erughị 2 tbsp. tablespoons kwa ụbọchị.
- Nchịkọta nke carbohydrates dị mgbagwoju anya bụ ọka, na nri maka ndị ọrịa mamịrị na-enye osikapa brown, millet, buckwheat, barley barley na oka. Ị nwere ike esi nri ha na mmiri.
- Anyị ekwesịghị ichefu banyere mkpụrụ osisi na akwụkwọ nri, ya mere, n'etiti ndị kasị baa uru ịhapụ kiwi, persimmon, apụl, pọmigranet, beets, kabeeji, cucumbers na zukini. Ọ bara uru maka ụdị ọrịa shuga na obere kalori dị iche iche nke tomato.
Kedu ihe m nwere ike ịṅụ na-arịa ọrịa shuga?
Ndị nwere nchoputa a kwesiri ịṅa ntị ọ bụghị naanị maka nri, kamakwa ịṅụ mmanya. A nabatara ihe ndị a:
- Mmiri ịnweta mmiri nwere ọtụtụ ihe ndị bara uru na iji ya mee ihe mgbe niile nwere ike ime ka pancreas.
- Mgbe ị na-ahọrọ juices, ọ dị gị mkpa ịtụle ọdịnaya calorie ha. Kụchaa onwe gị. Ọ kacha mma iri tomato, lemon, bluub na mkpụrụ pọmigranet.
- A kwadoro bụ tii, dịka ọmụmaatụ, akwụkwọ ndụ akwụkwọ ndụ, chamomile ma ọ bụ site na mkpụrụ osisi bluub. Na kọfị kọfị ka mma ịkpọtụrụ dọkịta.
- Ọtụtụ ndị nwere mmasị ma ọ ga-ekwe omume ịṅụ mmanya na-aba n'anya na-arịa ọrịa shuga, n'ihi ya, ndị dọkịta na-ekwu okwu n'okwu a ma nye azịza ọjọọ. Nke a bụ n'ihi na mmanya dị otú ahụ nwere ike ịkpasu nsogbu, dịka ọmụmaatụ, hypoglycemia.
Nri "okpokoro 9" na-arịa ọrịa shuga
Ihe oriri a na-eri na-edozi ahụ bụ ihe ndabere maka ọgwụgwọ maka ndị nwere ọrịa shuga na-adịkarị njọ. Nri nke 9 na ọrịa shuga na-adabere na iwu ndị a kpọtụrụ aha na mbụ. Ọ dị mkpa iji nri dị mma na-ekesa ike: 10% maka nri nri, 20% maka nri abalị na nri ụtụtụ, na 30% maka nri ehihie. Carbohydrates kwesịrị inye 55% nke calorie kwa ụbọchị.
Nri nke 9 na-arịa ọrịa shuga - menu
Dabere na iwu ndị edepụtara ma na-echebara mmasị nke aka gị, ịkwesịrị ịme nri. Ọ bụrụ na enwere ike ịme ya, a na-atụ aro ka igosi dọkịta gị mepụtara ya, ka o wee nye gị ihe ọma. Mkpụrụ nri nke obere ala na-arịa ọrịa shuga nwere ike ile anya dị ka nke a:
Nri oriri | Ngwaahịa, g |
Monday | |
1st nri ụtụtụ | Achịcha 50, porridge porridge (ọka ọṅụṅụ "Hercules" -50, mmiri ara ehi 100, mmanụ 5). Tea na mmiri ara ehi na xylitol (mmiri ara ehi 50, xylitol 25). |
2nd nri ụtụtụ | Salad sitere cucumbers ọhụrụ (cucumbers 150, mmanụ ihe oriri 10). Sie àkwá 1 pc, apple medium, tomato juice 200 ml. |
Nri ehihie | Salad sitere na kabeeji ọhụrụ (kabeeji 120, mmanụ toro 5 ml, herbs). Efere na meatballs (beef 150, butter ude 4, yabasị 4, carrots 5, parsley3, anụ efere 300). Akpụcha Cutlets na-agbọgharị (anu ehi 200, egg 1/3, achịcha 30). Porridge nke agwa (peas 60, butter 4). Kissel si mkpụrụ osisi apụl (nke a mịrị amị 12, xylitol 15, starch 4). |
Nri ụtụtụ | Apụl 200 |
Nri abalị | Achịcha achịcha 100, bọta butter. 10. Azụ ji sie 150. Carrot tartaya 180. Xylitol 15. |
Tupu ị lakpuo ụra | Kefir obere abụba 200 ml. |
Tuesday | |
1st nri ụtụtụ | Achịcha 100. Nri ọka (obere cheese cheese 100, butter 3, mmiri ara ehi 30, akwa 1/2, xylitol 10, utoojoo ude 20). Salad si beets (beetroot 180, mmanụ ihe oriri 5). Kissel na xylitol. |
2nd nri ụtụtụ | Achịcha 100. Nri ọka (obere cheese cheese 100, butter 3, mmiri ara ehi 30, akwa 1/2, xylitol 10, utoojoo ude 20). Salad si beets (beetroot 180, mmanụ ihe oriri 5). Tii na xylitol. |
Nri ehihie | Ofe si na akwụkwọ nri (carrots 30, kabeeji 100, poteto 200, bọta butter, ude mmirimmiri 10, yabasị 10, akwukwo nri efere 400). Karoti puree, carrots 100, butter 5, mmiri ara ehi 25 ml. Chicken e ghere eghe 200, butter. 4. Tomato ihe ọṅụṅụ 200 ml. Achịcha ahụ bụ oji. |
Nri ụtụtụ | Apụl 200 |
Nri abalị | Salad si sauerkraut (kabeeji 150, mmanụ ihe oriri 5). Azụ sie 150. Tea na xylitol. Achịcha 50. |
Tupu ị lakpuo ụra | Kefir 200. |
Wednesday | |
1st nri ụtụtụ | Meat jellied (beef 100, carrots 10, pasili 10, yabasị 10, gelatin 3). Tomato 100. Barley porridge (croup 50, mmiri ara ehi 100). Achịcha 100. |
2nd nri ụtụtụ | Azụ azu (azụ azụ 150, yabasị 10, pasili 10, celery 5). Salad si ugu (ugu 100, apụl 80). |
Nri ehihie | Borscht na anụ na ude mmiri (anụ 20, 100 beets, 100 poteto, 50 kabeeji, 10 carrots, utoojoo ude 10, yabasị 10, tomato ihendori 4, efere 300 ml). Nri anu anu anu anu 200. Porridge buckwheat na mmanụ (croup 50, mmanụ 4). Ihe ọṅụṅụ Tomato 200. Achịcha. |
Nri ụtụtụ | Apụl 200 |
Nri abalị | Caviar amateur 100. Carrot cutlets (carrots 100, poteto 50, akwa ọcha 1 ibe, butter 5). Tea na mmiri ara ehi na xylitol. Achịcha 50. |
Tupu ị lakpuo ụra | Kefir 200 |
Tọzdee | |
1st nri ụtụtụ | Caviar site na bọta 100, akwa 1 pc. Dutch cheese 20. Kọfị na mmiri ara ehi na xylitol (mmiri ara ehi 50, kọfị 3, xylitol 20). Achịcha 50. |
2nd nri ụtụtụ | Pearl barley porridge (pearl barley 50, mmanụ 4, mmiri ara ehi 100). Kissel si mkpụrụ osisi apụl (apụl a mịrị amị 12, shuga 10, starch 4). |
Nri ehihie | Shchi (ude uto 10, kabeeji 300, yabasị 40, tomato ihendori 10, mmanụ 4, efere 300). Meatloaf (anụ 180, àkwá 1/3, achịcha 30, yabasị 20, mmanụ na-agba mmanụ 10). Poteto sie 200. Salad si kabeeji ọhụrụ na mmanụ ihe oriri (kabeeji 200, mmanụ 5). Ihe ọṅụṅụ Tomato 200. Achịcha. |
Nri ụtụtụ | Apụl 200 |
Nri abalị | ala cheese bụ obere abụba 150. Tomato 200. Tea na shuga na mmiri ara ehi. Achịcha 100. |
Tupu ị lakpuo ụra | Kefir 200 ml |
Friday | |
1st nri ụtụtụ | Mkpụrụ osisi curd na ude mmiri (okpukpu cheese 70, àkwá 1/2, nri 15, mmanụ ihe oriri 10, breadcrumbs 8, utoojoo ude 10). Salad nke cucumbers na àkwá (cucumbers 150, àkwá 1/3, dil). Uma abuba abuo 25. Nri ọka wheat 50. Tea na mmiri ara ehi na xylitol. |
2nd nri ụtụtụ | Nri ehi (beef 100, Dutch cheese 5, butter 5, dil to taste). Achịcha achicha. |
Nri ehihie | Ear (azụ 150, carrots 20, poteto 100, eyịm 10, pasili 10, butter 5, akwukwo akwukwo, elu). Stewed akwụkwọ nri na anụ (beef 50, kabeeji 150, ihe oriri na mmanụ 10, yabasị 10, carrots 20, pasili 10, tomato tapawa 1). Apple snowballs (apụl ọhụrụ 150, akwa ọcha 1/2, mmiri ara ehi 100, sorbitol 20). Achịcha 150. |
Nri ụtụtụ | Utu 200 |
Nri abalị | Zucini na anụ (zucchini 250, beef 50, osikapa 10, ihe oriri meats3, cheese 5, yabasị 10). Poteto ọka (poteto 200, mmiri ara ehi 30). Mkpụrụ jelii. Achịcha 150. |
Tupu ị lakpuo ụra | Kefir 200 |
Saturday | |
1st nri ụtụtụ | Onye na-amu caviar 100. Nlekọta omelet (akwa ọcha 2 pcs, mmiri ara ehi 80, mmanụ 2). Kọfị na mmiri ara ehi na xylitol. Achịcha 100 |
2nd nri ụtụtụ | Oatmeal porridge (croup "Hercules" -50, mmiri ara ehi 100, mmanụ 5). Kissel sitere na yak amị (apụl 50, xylitol 15, starch 4). |
Nri ehihie | Borscht na anụ na ude mmiri (anụ 20, 100 beets, 100 poteto, 50 kabeeji, 10 carrots, utoojoo ude 10, yabasị 10, tomato ihendori 4, efere 300 ml). ọpụpụ azụ anụ (anu ehi 200, egg 1/3, achịcha 30). Porridge nke agwa (pea 60, butter 4) Egwu ahịhịa (kabeeji 200, ude mmiri ude 5, tomato ihendori 5, yabasị 10, butter 5). Ihe ọṅụṅụ Tomato 200. Achịcha. |
Nri ụtụtụ | Apụl 200 |
Nri abalị | Ngwurugwu na-eme mkpọtụ (okpuru cheese cheese 100, semolina crap 10, mmiri ara ehi 20, cheese 20, akwa 1/2, mmanụ 5). Tea na sugar. Achịcha. |
Tupu ị lakpuo ụra | Kefir 200 |
Sunday | |
1st nri ụtụtụ | Nri 1 ibe. Salad sitere na kabeeji kabeeji 200. Saịnji dọkịta 50. Kọfị na mmiri ara ehi na xylitol. Achịcha 100. |
2nd nri ụtụtụ | Salad si ahihia ala (azụ asa ma ọ bụ azụ nnu ọzọ, 50, beef 50, egg 1/2, bọta 5, mmanụ 15, apụl 30, poteto 50, yabasị 10). Achịcha 50. |
Nri ehihie | Esi ofe (pea 60, poteto 100, carrots 10, eyịm 10, mmanụ 4, efere 300). Cabbage stewed (kabeeji 200, utoojoo ude 5, yabasị 10, ihe ọṅụṅụ tomato 5, mmanụ 5). Ihe tomato tomato 200. |
Nri ụtụtụ | Apụl 200 |
Nri abalị | Azụ azu na mmiri ara ehi (cod 100, yabasị 5, pasili) 10. Poteto sie na mmiri ara ehi (poteto 250, młolko 50) Achịcha 50. |
Tupu ị lakpuo ụra | Kefir 200. |