KODI NDINGADYE ZIPATSO ZAMTUNDU WANJI NDI SHUGA?

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Matenda a shuga ndi matenda oopsa omwe amakhumudwitsa kukhazikika kwa mitundu yonse yazovuta m'magulu osiyanasiyana a thupi ngati malingaliro a dokotala samatsatiridwa.

Mutu wapadera wa odwala matenda ashuga ndi zakudya zawo, makamaka pankhani maswiti. Ndipo ngati zonse zili zomveka bwino ndi maswiti, makeke ndi makeke, ndiye bwanji zipatso? Kupatula apo, ali ndi mavitamini ambiri othandiza, fiber. Kodi ndizofunikiradi kusiya zonsezi? Tiyeni tiwone.

Chipatso cha odwala matenda ashuga - ndizotheka kapena ayi?

Matenda a shuga ndi matenda enaake momwe mkhalidwe wa wodwalayo umadalira thanzi lake.

Pachifukwa ichi, ndikofunikira kuwunika nthawi zonse mtundu, mtundu ndi kuchuluka kwa zinthu zomwe zimadyedwa, zina ndizoletsedwa, ndipo zina zimaloledwa pang'ono. Osati kale kwambiri, madokotala amakhulupirira kuti zipatso zimaphatikizidwa kwa anthu odwala matenda ashuga, koma tsopano nthano iyi ikuperekedwa - si onse omwe ali oopsa.

Kusankhidwa kwa zipatso zokoma kwa anthu odwala matenda ashuga kuyenera kuchitika mosamala, malinga ndi njira zina:

Glycemia index;
Kukula kwa chipatso.

Chipatso chopangira chakudya chimodzi ngakhale chipatso "chopepuka" kwambiri mwa glycemia chiyenera kukhala m'manja mwanu - apulo yaying'ono kapena theka la apulo wamkulu, chikho chaching'ono cha zipatso, ndi zina zambiri.

Kuchulukitsa kuchuluka komwe kungalimbikitsidwe kumatha kubweretsa kuchuluka kwakukula kwa glucose, komwe kumakhudza thanzi la wodwalayo kapenanso kuyambitsa zovuta.

Cholozera chazindikirocho chimayenera kudziwika kuti chizindikire momwe thupi limasinthira zipatso msanga, komanso ngati kufalikira kungatheke.

Zoyenera kwambiri kwa odwala matenda ashuga ndi zipatso zomwe zili ndi GI yochepera 50, amakhalanso abwino mukudya kwa kuchepetsa odwala. Mitengo yovomerezeka ndizogulitsa zomwe zimakhala ndi GI mpaka 65, zomwe zimawerengedwa ngati chiwonetsero chapakati.

Nthawi yomweyo, ndikofunikira kumvetsetsa kuti tikulankhula za zipatso zatsopano, chifukwa mumakonzedwe aukazitape, zipatso zouma ndi zotsekemera, cholozera cha chizindikirocho chimawonjezeka kangapo.

Zipatso Zopatsa Matenda a shuga

Zipatso zimayenera kupezeka nthawi zonse pakudya kwa odwala matenda ashuga

Phindu la zipatso sizingavomerezedwe - mavitamini, fiber, kufufuza zinthu - zonsezi zimathandiza ntchito zamkati, kayendedwe ka kagayidwe kazakudya, kuperewera kwa zinthu, komanso kufalikira kwa chitetezo chamthupi. Ndipo ngakhale, ngakhale zingamveke ngati zododometsa, kuchuluka kwa shuga m'magazi (mwachilengedwe, ngati kumagwiritsidwa ntchito moyenera).

Zipatso zokhala ndi index yotsika ya glycemic nthawi zambiri zimakhala ndi pectin yambiri ndi fiber, zomwe ndizothandiza kwambiri kwa odwala matenda ashuga.

CHIKWANGWANI chamagetsi chimagwira matumbo, kuyendetsa ntchito zamagalimoto, komanso zimapatsa chidwi, chofunikira kutaya odwala.
Mafuta osakanikirana, ophatikizidwa ndi madzi, amatenga mawonekedwe a zakudya komanso akatupa, omwe amaloleza kuti muchepetse zomwe zimakhala ndi cholesterol yoyipa ndi glucose m'magazi. Mitundu yonse iwiriyi imapezeka pazipatso zonse.

Pectin amateteza kagayidwe, kameneka odwala matenda ashuga amadwala kwambiri matendawa, ndipo amathandizanso thupi kupha poizoni (chifukwa shuga amadetsa thupi la wodwalayo, zomwe zikutanthauza kuti kupangika kwa zopangidwa ndi).

Tsopano tiyeni tiwone zipatso zoyenera kwambiri kwa odwala matenda ashuga.

Dzina la chipatso	GI (glycemia index)pa 100 magalamu.	XE (magawo a mkate)1 XE / gramu
Apurikoti	20	1/110
Ndimu	20	1/270
Plum	22	1/90
Mphesa	22	1/170
Cherry maula	25	1/140
Apple	30	1/90
Banana (Wosapsa) Banana	30	1/70
Ngale	33	1/90
Makangaza	35	1/170
Nectarine	35	1/120

Tebulo ili likuwonetsa zipatso za TOP-10 zomwe zimatha kudya ndipo ziyenera kudyedwa pamitundu yambiri mu shuga. Mukuwona kuti onse ali ndi kalozera kakang'ono ka glycemic, komanso ali ndi gawo laling'ono la mkate pazinthu zina.

Idyani zipatso zokhazokha, izi zimakupatsirani thanzi labwino komanso zimadzaza thupi ndi ma fiber komanso mavitamini ofunikira, amalimbitsa chitetezo cha mthupi komanso kukonza chimbudzi.

Zoletsa Matenda a shuga

Matenda a shuga ali ndi dzina lokoma, koma sikuti zonse ndizosangalatsa.

Zogulitsa zomwe zimakhala ndi chidziwitso chachikulu cha glycemic zimatsitsa glucose, ndipo izi zimakhudza thanzi la odwala, komanso zovuta zazikulu ndi zovuta zingayambenso. Kuti mupewe zonsezi, kuti muchepetse kwa nthawi yayitali mungathe kudya molondola, kupatula zipatso zosafunikira muzakudya zanu. Ndipo ndi chiyani - zipatso zowopsa? Onani mwachidule "oyipa" kwambiri kwa odwala matenda ashuga.

Dzina la chipatso	GI (glycemia index)pa 100 magalamu.	XE (magawo a mkate)1 XE / gramu
Madeti	103	1/15
Mavwende	70	1/270
Chinanazi	68	1/140
Malalanje	65	1/130
Melon	65	1/100
Zouma	65	1/15
Kucha nthochi	60	1/70
Persimmon	58	1/70
Mango	55	1/11
Mphesa	55	1/70

Monga mukuwonera, zipatso zonsezi ndi zipatso zouma zimangokhala ndi index yayikulu ya glycemic, koma zambiri zimakhala ndi magawo ambiri azakudya zamafuta ochepa. Chifukwa chake, kugwiritsa ntchito kwawo pakudya kwa wodwala yemwe ali ndi matenda ashuga sikuti amangokhala kokha, komanso koopsa, komanso odzazidwa ndi thanzi labwinobwino komanso chiwopsezo chowonjezereka cha mikhalidwe yoopsa.

Kusankha zipatso za munthu wodwala matenda ashuga

Zipatso mu zakudya za odwala matenda ashuga ndizoyenera komanso zopindulitsa, koma pokhapokha pamikhalidwe ina.

Choyambirira, kukula kwa gawo - ngakhale mankhwalawo ali ndi index yotsika ya glycemic komanso kaching'ono kakang'ono ka mkate, simuyenera kukhala wadyera. Sankhani zipatso zazing'ono ndipo musadye magalamu oposa 150 nthawi imodzi (gawo lomwe limakwanira m'manja mwanu).
Ndi zipatso ziti zomwe mungasankhe pazakudya? Zachidziwikire, ndi zatsopano ndipo nthawi zonse amakhala ndi peel, ngati zingatheke (maapulo, mapeyala, nectarines, ndi zina) kuti apititse patsogolo thupi ndi CHIKWANGWANI momwe angathere.
Zipatso zouma sizilimbikitsidwa, makamaka kwa odwala omwe ali ndi matenda amtundu woyamba. Komabe, odwala matenda ashuga omwe ali ndi gulu lachiwiri la matendawa amatha kupatsanso zipatso zouma, zomwe zikauma, zimawonjezera GI yawo pang'ono. Zina mwa izo ndi:
Koma nkhuyu, madeti ndi zoumba zimasungidwa mosamalitsa m'magulu onse a odwala, GI yawo atatha kukonza "amachoka" kwambiri. Komanso yophika ndi zipatso zam'madzi ndi timadzimadzi tomwe timayamwa kumene kuchokera kwa iwo ndizoletsedwa.
Ponena za mitundu, sizimachita gawo lapadera, mumasankha maswiti kapena zipatso zokhala ndi acidity, chifukwa mtengo wawo wa glycemic ndi wofanana. Pogula zipatso, ingoganizirani momwe zilili ndi phindu kwa inu komanso ngati zili zovomerezeka muzakudya zanu.

M'mawu akuti, shuga sikuti mutha kudzipha nokha ndikumakana zakudya zotsekemera. Ndikokwanira kulingalira zinthu zonse zomwe zimapezeka pachakudya, kuyang'anira thanzi lanu ndikuchiritsira nthawi - zonsezi zimakupatsani mwayi wosangalala ndi zaka zambiri. Idyani zipatso zabwino zokha ndipo mudzisamalire.