NDITHA KUMWA MISUZI ITI NDI SHUGA 2 KOMANSO 1 - ZOGULITSA ZAKUDYA NDI MAZIKO

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Matenda a shuga ndi matenda omwe amafunikira kutsatira kwambiri zakudya. Matenda a Type 2 nthawi zambiri amapezeka chifukwa cha kuperewera kwa zakudya m'thupi, kudya mopitirira muyeso. Chithandizo cha matenda a shuga chimaphatikizapo kuwongolera menyu tsiku ndi tsiku ndikuchepetsa kuchuluka kwa chakudya. Kodi misuzi ingaphatikizidwe muzakudya za wodwalayo? Ndipo ndi ati omwe amapindulitsa kwambiri kwa odwala matenda ashuga?

Madzi ndi osiyana. Chifukwa chake, tiyeni tiwone zipatso zomwe zingakhale ndi matenda ashuga komanso zomwe tiyenera kupewa.

Mwatsopano kufinya msuzi

Madzi ndi amadzimadzi, athanzi labwino kwambiri chipatso, ndiwo zamasamba, kapena chomera chobiriwira. Madziwo amakhala ndi mavitamini, mchere, ma enzyme, ma acid, zofunikira zonse komanso zothandiza m'thupi, munthu wathanzi komanso wodwala matenda ashuga. Kuphatikiza apo, zinthu zonse zili mgulu lodyera.

Mukafinya chipatso, ndiwo zamasamba kapena chomera chobiriwiracho ndimayatsa madzi abwino opatsa thanzi. Mkati, akusintha mosalekeza. Mukangotaya nthawi, njira zowonongera mavitamini ndi ma enzyme zimayamba.

Chifukwa chake mawu oyamba 1: Madzi othandiza kwambiri komanso olemera kwambiri pankhani ya zinthu zofunika kwambiri amafinya mwatsopano, omwe amagwiritsidwa ntchito atangokanikiza, omwe amatchedwa mwatsopano.

Zaamphaka madzi

Madzi osasambitsidwa nthawi yomweyo zamzitini ndikutsukidwa kuti zizisungidwa kwakutali. Panthawi yopulumutsa, imatenthedwa mpaka 90-100ºC. Nthawi yomweyo, mavitamini ndi ma enzyme amamwalira mosasinthika, ndipo mchere umakhala ndi mawonekedwe ochepera. Mtundu wa madzi achilengedwe amasintha, womwe umatsimikizira kusintha kwa kapangidwe kake kama mankhwala. Mtengo wazopatsa thanzi zamagulu (chakudya, mapuloteni) umasungidwa, koma phindu lake limatayika. Choyambitsa chophika chimakhala chopanda michere.

Chifukwa chake, mawu No. 2: Timadziti tophika kapena owiritsa (zamzitini) mulibe zinthu zofunikira, ndipo ndi oyenera kupanga mapangidwe a zopatsa mphamvu mu zakudya za anthu odwala matenda ashuga.

Ngati pakuyamba kulumikiza madziwo amatetezedwa ndikutsukidwa kwa zamkati, ndiye kuti chakumwa choterocho chimatchedwa kuti madzi abwino. Pamodzi ndi zamkati, amataya kachigawo kakang'ono kameneka kamene kamakhala mkati mwake.

Anapulumutsa msuzi

Pasteurization ndi kusunga juwisi si ntchito zonse zomwe zimagwiritsidwa ntchito kupanga zakumwa zingapo. Kulandidwa pasteurised madzi kumatha kunenepa (kutulutsa madzi), kupeza zomwe zimatchulika ndikuzitumiza ku mayiko ena.

Mwachitsanzo, chidwi cha lalanje chimatha kuperekedwa kulikonse padziko lapansi komwe mitengo ya lalanje imamera. Ndipo pamenepo umadzakhala maziko a madzi otchedwa abwezeretsedwe (onjezerani madzi ndi madzi). Mafuta obwezeretsedwanso amayenera kukhala ndi 70% yazipatso zachilengedwe kapena zipatso zamasamba.

Ubwino wa madzi oterowo mulinso ochepa, koma palibe vuto lililonse.

Ntchito zonse zomwe makampani amagwiritsa ntchito popanga zakumwa zimavulaza munthu wathanzi komanso odwala matenda ashuga. Kusiyanako ndikuti thupi la odwala matenda ashuga limapereka kuyankha kowawa mwachangu kuposa kugaya kwa munthu wathanzi.

Nectar

Nectar ndi madzi otsekemera, osaphatikizidwa ndi madzi, koma ndi madzi a shuga. Nthawi zina manyumwa a fructose-glucose amagwiritsidwa ntchito m'malo mwa shuga, omwe ndiwabwino kwa munthu wodwala matenda ashuga ngati sakanakhala ndi zakudya zina zophatikiza ndi zakudya zomwe zimapezeka mu madzi omwe akhonzedwanso.

Kuphatikiza pa shuga wa shuga, acidifier (citric acid) imawonjezeredwa kuti igwiritsike ntchito, antioxidant ndi chosungirako (ascorbic acid), zinthu zonunkhira ndi utoto. Zomwe zimapangidwa ndi puree yachilengedwe mu timadzi tokoma totsika kuposa momwe timadzi timadzi tomwe timayambira. Sizidutsa 40%.

Palinso njira ina yophikira timadzi tokoma. Zotsalira zochokera kuchotsera mwachindunji zimanyowa m'madzi ndikuzifinya nthawi zingapo. Madzi omwe amayambitsidwawo amatchedwa timadzi tokoma kapena mmatumba odzaza.

Zipangizo zotsika mtengo kwambiri ndi maapulo. Chifukwa chake, timadziti tambiri tomwe timakhala timapangidwa timapangidwa pamaziko a applesauce ndi kuwonjezera kwa makina oonera ndi kukoma.

Chakumwa choterechi sichoyenera kugwiritsidwa ntchito ndi odwala matenda ashuga.

Madzi akumwa ndi chakumwa cha zipatso

Gawo lotsatira pochepetsa mtengo wopangira madzi omwe amatchedwa kuti msuzi ndi kusakaniza mozama (mbatata zosenda) ndi madzi ambiri (10% mbatata yosenda ndi chakumwa chomwe chimakhala ndi 15% ya zakumwa zamphepo, zina zonse ndi madzi okoma).

Madzi oterewa amatsutsana ndi odwala matenda ashuga mulingo uliwonse. Ili ndi index yayikulu ya glycemic komanso kuchuluka kwa shuga mu kapangidwe kake.

Chifukwa chake, tidazindikira kuti msuzi wothandiza kwambiri ndiwofinya kumene. Zosavulaza kwambiri ndizomwe zimapangidwanso madzi popanda shuga ndi zina zowonjezera zakudya.

Tsopano tiyeni tiwone masamba ndi zipatso zomwe zingagwiritsidwe ntchito kupangira shuga, ndipo sizoyenera.

Zipatso ndi zipatso zamasamba a shuga

Masamba ndi zipatso zosaphatikizika zili pamtima pa menyu wazakudya. Kusintha kwa zinthu zachilengedwe kukhala madzi, mbali imodzi, kumapangitsa kuyamwa kwa mavitamini ndi mchere. Kumbali ina, imathandizira kusweka ndi kuperewera kwa mafuta m'matumbo. Madzi mulibe fiber, zomwe zimalepheretsa mayamwidwe ndikuchepetsa kuchuluka kwa shuga m'magazi.

Chifukwa chake, kugwiritsa ntchito madzi mu zakudya za wodwala wodwala matenda a shuga kuyenera kuwerengera ndi kulemera: XE ingati? Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Madzi ndi zamkati mwa zipatso zomwezo zimakhala ndi zosiyana glycemic indices.

Mlozera wamadzimadzi wa zipatso (kapena ndiwo zamasamba) ndiwokwera kuposa momwe amasonyezera zamkati mwake. Kotero, mwachitsanzo, index ya glycemic ya lalanje ndi magawo 35, chifukwa mandimu a lalanje amawonetsedwa ndi magawo 65.

Chithunzi chofanana ndi zamtengo wapatali zopatsa mphamvu. Ngati 100 g ya mphesa imakhala ndi 35 kcal, ndiye kuti 100 g ya madzi a mphesa ndi pafupifupi kawiri - 55 kcal.

Kwa odwala matenda ashuga, zakudya zomwe GI sizidutsa 70 mayunitsi ndi oyenera. Ngati GI ili pamtunda kuchokera 30 mpaka 70, ndiye kuti kuchuluka kwa zinthu zotere mumenyu kuyenera kuwerengedwa kuti asapitirire kuchuluka kwa mkate (XE). Ngati GI ya zipatso kapena msuzi wamasamba ndi yochepera 30, ndiye kuti kuchuluka kwake kungathe kunyalanyazidwa powerengera mkate kwa odwala matenda ashuga.

Nazi zina mwazomwe zili ndi glycemic index (GI) ya zipatso, ndiwo zamasamba, ndi timadziti tomwe zakonzedwa kwa iwo (zomwe zili patebulopo zimatengera timadziti tofinyidwa popanda kuwonjezera shuga).

Gome - Glycemic index ya timadziti ndi zipatso, masamba

Madzi	Gi madzi	Chipatso kapena masamba	Zipatso kapena masamba
Madzi a Broccoli	18	broccoli	10
Phwetekere	18	phwetekere	10
Currant	25	currant	15
Ndimu	33	mandimu	20
Apurikoti	33	ma apricots	20
Cranberry	33	cranberries	20
Cherry	38	chitumbuwa	25
Kaloti	40	kaloti	30
Strawberry	42	sitiroberi	32
Ngale	45	peyala	33
Mphesa	45	chipatso cha mphesa	33
Apple	50	apulo	35
Mphesa	55	mphesa	43
Malalanje	55	lalanje	43
Chinanazi	65	chinanazi	48
Banana	78	nthochi	60
Melon	82	vwende	65
Mavwende	93	chivwende	70

Timadziti titha kupereka njira ina yothandizira. Mwachitsanzo, kapangidwe ka madzi a makangaza kumawongolera magazi ndikuwonjezera hemoglobin, yomwe ndiyofunikira kwa odwala matenda ashuga. Madzi a kiranberi amathandizira kutupa ndi kukonza machiritso.

Madzi a makangaza

Muli 1.2 XE ndi 64 kcal (pa 100 g ya madzi). Madzi a mbewu zamakangaza mumakhala magawo a antisulinotic. Chifukwa chake, kugwiritsidwa ntchito kwakeko pang'onopang'ono kumachepetsa komanso kuyimitsa mtima atherosulinosis - kuphatikiza kwakukulu kwa matenda ashuga amtundu uliwonse.

Kubwezeretsa elasmity ya mtima kumakupatsani mwayi wochepetsera kuthamanga kwa magazi ndikuwongolera kuthamanga kwa magazi, kusintha michere minofu ndi kuchepetsa njira zoperewera m'mabala ndi miyendo. Madzi a makangaza amaphatikizidwa chifukwa cha zilonda zam'mimba ndi gastritis yokhala ndi acidity yayikulu.

Madzi a cranberry

Zakudya za calorie madzi a kiranberi - 45 kcal. Kuchuluka kwa XE 1.1. Zopangira Cranberry zimapereka malo osavomerezeka pakukula kwa mabakiteriya. Izi zimasiya njira zoperewera ndipo zimachulukitsa chitetezo cha matenda ashuga. Kuletsa kukula kwa mabakiteriya mu impso kumatsutsana ndi kutupa kwa impso komwe nthawi zambiri kumayendera limodzi ndi matendawa.

Zakudya zatsopano zomwe zimapangidwira kwa odwala matenda ashuga ndizothandiza ngati munthu wathanzi. Ndikofunika kusankha timadziti tomwe glycemic index yake ndi yotsika: phwetekere ndi currant, kiranberi ndi chitumbuwa, komanso karoti, makangaza, apulo, kabichi ndi udzu winawake.

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