Popanga chakudya, odwala matenda ashuga amayenera kuwona momwe zakudya zomwe amagwiritsa ntchito zimakhudzira shuga. Mtengo wa caloric, index ya glycemic imawerengeredwa. Chisamaliro chachikulu chimaperekedwa kwa mbewu. Musanagwiritse ntchito, muyenera kudziwa momwe zimakhudzira thupi.
Kupanga
Mbewu za mpendadzuwa ndi mankhwala opatsa mphamvu kwambiri. Koma zimakhala ndizambiri zomwe zimafunidwa ndi thupi.
Zambiri zonena:
- mapuloteni - 20,7 g;
- mafuta - 52.9;
- chakudya - 10;
- zopatsa mphamvu - 578 kcal;
- glycemic index (GI) - 8.
- magawo a mkate - 0,83.
Kuphatikizika kwa mbewu za mpendadzuwa kumaphatikizapo zinthu izi:
- mavitamini A, B, C, D, E;
- zinthu: chitsulo, magnesium, potaziyamu, calcium, selenium, fluorine, ayodini, chromium;
- zofunika mafuta acids.
Pogwiritsa ntchito moyenera, zimakhala ndi phindu ku thupi.
Anthu ambiri amalangiza kudya mbewu za maungu m'malo mwa mpendadzuwa. Zambiri zonena:
- mapuloteni - 24,5 g;
- chakudya - 4,7;
- mafuta - 45.8;
- 556 kcal;
- glycemic index - 25;
- kuchuluka kwa XE ndi 0.5.
Popeza zili ndi zopatsa mphamvu zambiri, akatswiri samalimbikitsa kuti zizunza mankhwalawa. Koma simuyenera kusiyiratu nthanga za maungu, chifukwa ndi monga:
- mavitamini A, E, B, K;
- mapuloteni azomera;
- ulusi wazakudya;
- ma amino acid, kuphatikizapo arginine;
- zinc, phosphorous.
Pogwiritsa ntchito zophatikiza zama carbohydrate, mpendadzuwa ndi mbewu za dzungu sizoletsedwa kwa odwala matenda ashuga.
Sadzapangitsa kudumpha mu shuga. Koma anthu ayenera kukumbukira kuti kudya kwambiri ndi mavuto a metabolic sikuyenera.
Kodi Mbewu za Akuluakulu
Odwala omwe ali ndi vuto la metabolism wamafuta ayenera kudziwa momwe zakudya zimakhudzira thanzi lawo. Sakufuna kuluma mosaganizira mopanda malire. Koma palibe chifukwa chowalekera kwathunthu.
Mpendadzuwa ndi nthanga za maungu zimakhala ndi chakudya chochepa cha ma carbohydrate. GI yawo ndi yotsika, motero ali m'ndandanda wazakudya zomwe zitha kudyedwa ndi odwala matenda ashuga popanda chiwopsezo chathanzi. Koma odwala omwe ali ndi vuto la metabolic ayenera kukumbukira zovuta zomwe zimapangitsa kuti shuga ayambe kuthamanga.
Ngati mbewu zina zili ndi mtundu wachiwiri wa shuga zimayendera pang'ono, ndiye kuti zimachitika:
- kulimbitsa tsitsi, misomali;
- kuchotsa kwa matenda amanjenje, mtima;
- Kupititsa patsogolo kwa machiritso a bala;
- kusintha kwa matumbo kuyeretsa.
Amalepheretsa atherosclerosis, kukhala ndi anticarcinogenic.
Mukamadya chinthu cha dzungu:
- momwe magazi amathandizira amapangika;
- khungu lamafuta limachepetsedwa;
- chiopsezo chokhala ndi matenda a prostate adenoma mwa amuna amachepetsedwa.
Amagwiritsidwanso ntchito ngati anthelmintic.
Koma chifukwa cha kuchuluka kwambiri kwa kalori, kutsamira pa nthanga za dzungu sikulimbikitsidwa. Mafuta ochulukirapo a m'mimba mwa munthu wodwala matenda a shuga a 2, amachepetsa chidwi cha insulin. Koma ngati mumadya 50-100 g yama kernels, ndiye kuti mavuto ake sangawonekere.
Madokotala amalimbikitsa kugwiritsa ntchito mwatsopano kapena zouma. Ndi bwino kukana yokazinga. Zowonadi, pakulipira kwawo kutentha, 80-90% yazinthu zofunikira zimatayika. Simalangizidwa kuti mugule mankhwala oyengeka. Amaphatikizidwa mwachangu.
Kuchuluka kwambiri, musagwiritse ntchito mbewu za mpendadzuwa kwa anthu omwe akuvutika ndi zovuta zam'mimba. Mukawaluma ndi mano anu, enamel imawonongeka. Ambiri amadandaula za zilonda zapakhosi atatha kudya. Pazifukwa izi, ndikofunikira kukana malonda awa kwa aphunzitsi, oyimba, otsatsa, owonetsa.
Mbewu za dzungu sizilangizidwe kuti zigwire odwala omwe ali ndi zilonda zam'mimba, gastritis. Zovuta zomwe azigwiritsa ntchito zizingokhala zabwino.
Maupangiri Aakulu a Carb
Madokotala m'mbuyomu adalangiza odwala matenda a shuga kuti azidya zakudya zabwino. Amatsutsa kuti zosaposa 35% zama calorie tsiku lililonse zomwe zimayenera kukhala zamafuta.
Tsopano zikuwonekeratu kuti pamavuto a metabolic ndikofunikira kuyang'anira kuchuluka kwa mafuta omwe amalowa mthupi. Kuyang'aniridwa kuyenera kulipidwa ku index ya glycemic, zomwe zili zamagulu azakudya pazinthu.
Mafuta akamadyedwa motsutsana ndi zakudya zama carb ochepa, amatha msanga thupi kapena kuwotcha. Chifukwa chake, sikofunikira kusiya mbewu kwathunthu. Koma ndi kumwa kwa mafuta ochulukirapo komanso mafuta ambiri, kulemera kwa thupi kumachulukira mwachangu. Ndipo izi ndizowopsa kwa odwala matenda ashuga, chifukwa chidwi cha minyewa kupita ku insulin chikuyamba kugwa. Zotsatira zake, shuga amadziunjikira m'mwazi, kusiya kutengeka ndi thupi.
Palibenso chifukwa choopera kuwonekera nthambo ngakhale ndi cholesterol yambiri komanso triglycerides m'magazi. Ndikofunikira kuyang'ananso kwathunthu zakudya. Kuti musinthe matendawa, muyenera kutsatira zakudya zamafuta ochepa. Poterepa, chiwopsezo chotenga matenda amtima ndi mitsempha ya magazi amachepa.
Anthu omwe akufuna kuchepetsa kuchuluka kwa chakudya chamafuta omwe atengedwa amatha kuphatikizira nthangala monga zakudya zazakudya zawo.
Zitha kuphatikizidwanso ku saladi, sosi. Puloteni muzinthu zotere imakhala ndi ma amino acid ofunikira. Ndizofunikira kwa thupi kuti zitsimikizire mafuta metabolism.
Pansipa pali mitundu ya maphikidwe otsika-carb:
- Mkate ndi nthanga dzungu;
- Mkate wopangidwa ndi mbewu ya fulakesi;
- Mkate wopangidwa ndi mpendadzuwa;
- Cheesecake ndi mabulosi akutchire ndi chia.
Ndi matenda a shuga
Amayi ena amakhala ndi shuga wambiri panthawi yapakati. Kuyambira pa nthawi yomwe amadziwika kuti ali ndi vutoli, mayi woyembekezerayo ayenera kuganiziranso zakudyazo ndikuchepetsa chakudya. Amuna omwe ali ndi matenda osokoneza bongo amayenera kuvomerezedwa makamaka ndi endocrinologist. Ndikofunikira kuti wodwala alandire mavitamini ndi michere yambiri. Koma zakudya ziyenera kulinganizidwa kuti pasakhale shuga ochulukirapo mwadzidzidzi.
Chifukwa chake, kugogomeza ndi chakudya, chomwe chimakhala ndi index yotsika ya glycemic. Dzungu ndi mpendadzuwa amaloledwa kwa amayi apakati chifukwa cha matenda am'mimba. Ndikosavuta kuwerengera phindu lawo pa thupi la amayi amtsogolo. Zowonadi, mu 100 g yamaso a mpendadzuwa ali ndi 1200 mg ya vitamini B6. Ndikofunikira kupewa matenda osiyanasiyana a shuga. Komanso, ndi thandizo lawo, kuchepa kwa mavitamini ena a gulu B, C amadzaza.
Anthu odwala matenda ashuga ayenera kutsatira mfundo za zakudya zamagulu ochepa. Chifukwa chake, zakudya zokhala ndi index yotsika ya glycemic zimaphatikizidwa muzakudya. Mpendadzuwa ndi nthanga za maungu zitha kuwonjezedwa mosamala ku menyu. Ndiwo magwero abwino a mavitamini, mchere. Mbewu sizikhala ndi vuto lililonse m'magazi.
