Funso loti ndizotheka kudya mbatata zokhala ndi mtundu wa matenda a shuga 2 nthawi zambiri kumakhala kubwera pokambirana ndi endocrinologist komanso wothandizira zakudya, chifukwa odwala amakakamizidwa kukhala osamala posankha zakudya. Kutengera zakudya zoyenera, ndizotheka kuchepetsa pang'ono pang'onopang'ono kapena kusiya kuyambika kwa matenda oyambitsidwa.
Kusankha chakudya chake, wodwala matenda ashuga ayenera kudalira zakudya zomwe mavitamini alipo. Muyeneranso kuyang'ana ku zovuta zomwe zingachitike pazakudya za shuga.
Kusamvana pa kuthekera kwa kudya mbatata mu mtundu 2 wa matenda ashuga ndi mtundu 1 wa shuga kumachitika chifukwa cha zovuta zapadera zamankhwala kumthupi la munthu. Ndikofunika kukumbukira kuti chakudya cham'madzi chimatha kukhala chosavuta komanso chovuta.
Zakudya zomanga thupi zosavuta:
- amatha kuyamwa mwachangu;
- pafupifupi nthawi yomweyo kusintha glycemia, kukulira shuga.
Zakudya zomanga thupi zovuta, zomwe zimatchedwanso polysaccharides, zimamwa kwambiri pang'onopang'ono, zinthu zina sizimakhudzidwa ndi thupi konse. Zakudya zomanga thupi zotere zimapezekanso mu mbatata.
Kodi pali magawo angati a mkate? 100 g yaiwisi yaiwisi ili ndi magulu awiri a mkate, 65 g ya mbatata yophika 1 XE, ngakhale mbatata zimaphika bwanji.
Momwe mungaphikire mbatata
Ponena za kudya kapena ayi kudya mbatata za shuga, madokotala sanagwirizane. Komabe, ngati masamba aloledwa kudya, ndiye kuti ali ndi malire ochepa.
Tiyeneranso kukumbukira kuti ndikofunikira osati kuchuluka kwa mbatata zomwe zimagwiritsidwa ntchito, komanso njira yakukonzekera kwake. Mbatata zimadyedwa mosamala ndi mtundu wachiwiri wa matenda ashuga onenepa kwambiri, chifukwa glycemic index ya chakudya chamagulu awa odwala iyenera kukhala yochepa.
Kuwukha kumathandizira kuchepetsa kuchuluka kwa wowuma ndi kuchuluka kwa chakudya mumachubu a mbatata; njirayi imathandizanso kukonza chimbudzi. Kuchepetsa kuwuma:
- sambani masamba, peel;
- kutsukidwa, kudzazidwa ndi madzi ozizira kwa maola angapo (moyenerera, zilowerere usiku wonse).
Pambuyo pa nthawi imeneyi, wowuma wosanjikiza amapanga pansi pa chidebe cha mbatata. Mbatata zophika ziyenera kuphika nthawi yomweyo, sizitha kusungidwa. Ngati mumanyowetsa mbatata, mutha kukonza chimbudzi, thandizani m'mimba kutulutsa zinthu zomwe zimachulukitsa shuga.
Kodi kuphika mbatata kwa odwala matenda ashuga? Ndi shuga, mutha kuphika mbatata m'matumba awo, kuphika ndi peel. Kugwiritsa ntchito bwino tchipisi cha mbatata yophika kunyumba komanso kuwonjezera mafuta achilengedwe amaloledwa. Katundu wa glycemic wokwezeka ndi wokwera, chifukwa mumatha kudya tchipisi nthawi zina.
Ndi shuga wowonjezereka m'magazi, amaloledwa kudya mbatata zophika, mbaleyo akhoza kuphika ophika ophika kapena mu uvuni. Mbatata yophika chifukwa cha matenda a shuga sikulimbikitsidwa ngati mbale yodziyimira pawokha, ndibwino kuwonjezera mchere wamasamba mwatsopano kuti ikhale ndi zitsamba zatsopano zamitundu iwiri kapena itatu.
Chidutswa chimodzi cha mbatata imodzi yapakatikati chili ndi zopatsa mphamvu zokwanira 145, zomwe zimaganiziridwa nthawi zonse popanga mndandanda wa odwala omwe ali ndi hyperglycemia komanso kunenepa kwambiri. Zakudya zotere zimaphatikizidwa ndi zakudya za odwala kuti muchepetse kukula kwa matenda a mtima. Mndandanda wa glycemic ndiwovomerezeka.
Ndi bwino kugwiritsa ntchito mbatata zazing'ono zophika, imodzi:
- ili ndi zopatsa mphamvu zokwanira 115;
- glycemic index - 70 point.
Zakudya izi zimakhudza kuchuluka kwa shuga m'magazi komanso gawo la madzi a zipatso popanda shuga, mkate wa chinangwa.
M'pofunika kusiyiratu mbatata yosenda; osadyedwa ngakhale pang'ono. Zili zovulaza kwambiri kudya mbatata zosenda ndi mafuta ndi mafuta ena aminyama, mndandanda wazakudya uja umakulirakulira.
Momwe mungasankhire zoyenera
Mukamasankha mbatata, chinthu choyamba chomwe muyenera kulabadira ndikuti ma tubers ayenera kukhala aang'ono, apakati kukula. Ngakhale mbatata siowoneka bwino mokwanira, imakhalabe ndi zinthu zambiri zothandiza. Izi zimaphatikizapo ma bioflavonoids, omwe ali ndi mphamvu yolimbitsa onse, ndi mavitamini a magulu B, C, PP,
Kuphatikiza apo, mu mbatata zazing'ono pali kuchuluka kokwanira kwa michere yofunika m'thupi: zinc, iron, calcium, magnesium. Nthawi zambiri pamashelefu amamasitolo mumatha kupeza mitundu yatsopano ya mbatata, zimasiyana mu mtundu wachilendo kwa ife (kuyambira wakuda mpaka wabuluu ndi wofiira). Ndizofunikira kudziwa kuti mitundu ya tubers yowonjezereka, michere yambiri komanso ma antioxidants mwa iwo, ndi kuchuluka kwa glycemic kumachepa.
Sitikulimbikitsidwa kugula mbatata yokhala ndi khungu lopunduka la mtundu wonyezimira, chifukwa izi zikuwonetsa kusungidwa kosayenera kwa masamba, kuchuluka kwa alkaloids komwe kumavulaza thanzi la odwala matenda ashuga.
Kwakukulu, mbatata ndi matenda a shuga a 2 ndizogwirizana kwathunthu, vuto lalikulu ndikuti musaiwale za lingaliro monga:
- zopatsa mphamvu;
- glycemic index ya mbale;
- njira zoyenera kuphika masamba.
Gawo limodzi laling'ono la mbatata yophika silimakhudza kwambiri shuga.
Wodwala wodwala matenda ashuga amtundu wa 2 kapena mtundu wachiwiri atatsata malamulo ena opatsa thanzi, amatha kukhala ndi moyo wathanzi.
Kupanga koyenera kwa zakudya kumakhala chinsinsi cha thanzi labwino komanso moyo wautali.
Zinsinsi zophika, kudya
Mbatata zophika, ngati zophika mu microwave, zimakhala zopanda vuto komanso zowuma. Pachifukwa ichi, akatswiri a zophikirako amalangiza kuphika ndiwo zamasamba mu uvuni wamba, kusuntha pang'ono ndikuyika pakhungu, gawo la glycemic likhala laling'ono.
Mutha kudya zakudya zotere monga mbale yam'mbali, kuphatikiza ndi bowa kapena masamba. Ndi shuga, amaloledwa kupanga mphodza, kuwonjezera zukini, anyezi, tomato, tsabola wokoma ku mbatata. Zida zonse zimadulidwira m'magulu ang'onoang'ono, kuthiridwa ndi madzi ndikuwotcha pamoto wochepa. Mapeto ake, masamba ochepa amaloledwa. Mbaleyi imatchedwa mosiyanasiyana, komaukadaulo wophika watsala pang'ono kufanana.
Simungadye mbatata zachisanu, wowuma mkati mwake, ndiwo zamasamba zomwe zimaphikika kwa nthawi yayitali ndipo siziyenda bwino ndi thupi. Pakupanga chonde mankhwalawa, mabakiteriya opindulitsa amatsekedwa ndi mafuta acid, zomwe zimapangitsa kuwotcha kwamafuta.
Chifukwa chake, mbatata yokazinga iyenera kutayidwa. Kugwiritsa ntchito mbatata pafupipafupi kuchokera kuzakudya zophatikizidwa nthawi zonse kumabweretsa kunenepa kwambiri komanso shuga wamagazi ambiri, makamaka ngati mukuwaza mafuta a nyama.
Kodi matenda ashuga angadyedwe madzulo? Mlingo wa mbatata tsiku lililonse ndi wofunikira:
- ogaŵikana m'njira zingapo;
- idye mu theka loyamba la tsiku.
Ndi boma ili, mutha kusangalala ndi zakudya zomwe mumakonda popanda kulemera kwambiri. Masamba amasunga kudzazidwa mpaka chakudya chotsatira.
Ngati munthu wodwala matenda ashuga amadya nthawi 5-6 patsiku m'magawo ang'onoang'ono, kagayidwe kamafalikira komanso kuthamanga, ndipo matendawa amatsika.
Kuphatikiza kwa mbatata
Mu matenda a shuga amtundu wachiwiri, pali malingaliro ena ogwiritsira ntchito zakudya zamatumbo, kotero zakudya zamagalimoto siziyenera kusakanikirana ndi mapuloteni, popeza kuchuluka kwa kukondera kwawo kumasiyana mosiyanasiyana, monga momwe glycemic katundu.
Mapuloteni akamalowa m'mimba pamodzi ndi chakudya, chimbudzi chimachepetsa. Ambiri azakudya zamagulu am'magulu, amaletsa odwala kudya owiritsa ndi mbatata zilizonse pamodzi ndi nkhuku, nyama, mazira ndi nsomba.
Komanso, mbatata zophika siziyenera kupezeka pagome limodzi ndi tomato, mu tomato muli asidi, womwe umakhudza kwambiri ptyalin - michere yofunika yofunikira kuti mayamwidwe a nyama.
Mbatata yokhala ndi matenda ashuga imagwiritsidwa ntchito bwino monga masamba:
- zukini;
- kabichi;
- nandolo zobiriwira;
- kaloti;
- masamba amadyera.
Kuchokera pamasamba awa, mutha kupanga saladi, ndikungodula zinthu zochuluka.
Palibe chifukwa chosiya mbatata, ngakhale munthu atadwala matenda a shuga ndipo akufuna kuchepetsa thupi. Ngati muphatikiza mbatata ndi zitsamba ndi masamba, gawo laling'ono lamafuta ndi mapuloteni, mutha kukulitsa chakudya popanda shuga, mbatata kukhala mbale yothandiza. Matenda a shuga ndi mbatata ndizogwirizana.
Katswiri muvidiyoyi munkhaniyi ayankhula za malamulo akudya mbatata mu shuga.
