Zipatso ndi gawo lofunikira la thanzi la munthu. Amakhala ndi mavitamini, michere, fiber, organic acid ndi zinthu zina zambiri zofunika kuti thupi lizigwira ntchito bwino.
Koma ndi matenda ena, kugwiritsa ntchito kwawo kumalimbikitsidwa kukhala ochepa kuti asamawononge matendawa. Chimodzi mwazovuta izi ndi matenda a shuga, momwe kuchuluka kwa shuga mu zipatso kumayambitsa hyperglycemia.
Popewa izi zosafunikira, wodwala yemwe ali ndi matenda ashuga ayenera kusankha zipatso zomwe zili ndi zakudya zochepa, ndiye kuti ndi index yotsika ya glycemic. Zipatso zotere ndizochulukirapo kuposa momwe zimawonekera poyamba ndipo zimayenera kupezeka ndizakudya za wodwalayo.
Shuga okhutira ndi zipatso
Odwala omwe ali ndi vuto la matenda ashuga amaloledwa kudya chipatso chilichonse chomwe chitsulo chake cha glycemic sichidutsa 60. Nthawi zina, mutha kusangalala ndi chipatso chokhala ndi pafupifupi 70. Zipatso zonse za zipatso zomwe zimakhala ndi glycemic index ndizoletsedwa mwamphamvu ngati mungatengere shuga.
Chizindikirochi ndichofunikira kwambiri kwa odwala matenda ashuga, chifukwa amathandizira kudziwa zipatso zomwe zimakhala ndi shuga wambiri komanso momwe zimayamwa ndi thupi mwachangu. Mndandanda wazinthu zamtundu wa glycemic uyenera kukumbukiridwa ndi matenda amtundu uliwonse, onse omwe amadalira insulin komanso osadalira insulin.
Ndikofunika kukumbukira kuti misuzi ya zipatso imakhalanso ndi shuga wambiri komanso imakhala ndi index yayikulu kwambiri ya glycemic, chifukwa mosiyana ndi zipatso zatsopano, zilibe mawonekedwe ake. Amayika zovuta kwambiri pa kapamba ndipo zimatha kuyambitsa kwambiri shuga.
Kuphatikiza apo, shuga omwe amakhala mu zipatso amakula pambuyo pa chithandizo cha kutentha, ngakhale popanda shuga. Mchitidwe womwewo umawonedwa mukayanika zipatso, chifukwa chake, shuga ambiri amapezeka mu zipatso zouma. Izi ndizowona makamaka kwa madeti ndi zoumba.
Kuchuluka kwa shuga mu zipatso kumayesedwa kuchuluka ngati mkate. Chifukwa chake 1 heh ndi 12 g wamafuta. Chowonetsera ichi sichofala pakati pa odwala matenda ashuga monga glycemic index, koma amathandizira kusiyanitsa mbewu zomwe zili ndi shuga ndi zipatso zomwe zimakhala ndi zochepa zamakanizo.
Shuga wocheperako, monga lamulo, amapezeka m'mazira omwe ali ndi kukoma wowawasa komanso fiber yambiri. Koma pali kusiyanasiyana pankhaniyi. Chifukwa chake, mitundu ingapo ya zipatso zotsekemera imakhala ndi index yotsika ya glycemic motero siyoletsedwa mu shuga.
Gome la glycemic indices likuthandizani kudziwa kuti ndi zipatso ziti zomwe zimakhala ndi shuga wambiri. Gome lotere la anthu odwala matenda ashuga lipangitsa kuti lipange bwino mndandanda wazakudya, kupatula pamenepo zipatso zonse zili ndi shuga wambiri.
Zipatso ndi zipatso zocheperako pang'ono, pakati komanso pakati pa glycemic:
- Avocado - 15;
- Ndimu - 29;
- Lingonberry - 29;
- Cranberries - 29;
- Sea buckthorn - 30;
- Strawberry - 32;
- Cherry - 32;
- Chitumbuwa chokoma - 32;
- Cherum maula - 35;
- Mabulosi akutchire - 36
- Ma rasipiberi - 36;
- Blueberry - 36;
- Pomelo - 42;
- Mandarins - 43;
- Chipatso cha mphesa - 43;
- Blackcurrant - 43;
- Red currant - 44;
- Maapulo - 47;
- Makangaza - 50;
- Amapichesi - 50;
- Mapeyala - 50;
- Nectarine - 50;
- Kiwi - 50;
- Papaya - 50;
- Malalanje - 50;
- Nkhuyu - 52;
- Maapulo - 55;
- Strawberry - 57;
- Melon - 57;
- Jamu - 57;
- Lychee - 57;
- Blueberries - 61;
- Apricots - 63;
- Mphesa - 66;
- Persimmon - 72;
- Mavwende - 75;
- Mango - 80;
- Nthochi - 82;
- Ananazi - 94;
- Masiku atsopano - 102.
Dongosolo Lazipatso Zouma Zipatso:
- Prunes - 25;
- Ma apricots owuma - 30;
- Zoumba - 65;
- Madeti - 146.
Monga mukuwonera, shuga omwe amakhala mu zipatso ndi zipatso ndi wokwera kwambiri, omwe amafotokozera mndandanda wawo wapamwamba wa glycemic. Pachifukwa ichi, kumwa zipatso zamtundu uliwonse kumatha kukhudza shuga wamagazi ndikupangitsa matenda a hyperglycemia.
Popewa kufalikira, wodwala matenda ashuga ayenera kudya zipatso zochepa wokhala ndi mndandanda wamatumbo wochepa komanso shuga wambiri. Mndandanda wa zipatso zotere si waukulu kwambiri, koma ndiwowona ndipo zofunikira zawo ndizofunikira kuti chiwalo chofooka ndi matenda ashuga.
Zipatso zopindulitsa kwambiri za shuga
Mukamasankha zipatso za matenda ashuga, muyenera kulabadira osati kungoyerekeza kokhazikika kwa glycemic index ndi shuga ochepa. Ndikofunikanso kulingalira za kupezeka kwawo pakupanga zinthu zomwe zimapangitsa kuti magazi azikhala ochepa, ndikuthandizira magwiridwe antchito amkati, kulimbikitsa chitetezo chokwanira komanso zina zambiri.
Mphesa
Grapefruit ndi chipatso choyenera chochepetsera kunenepa komanso matenda ashuga. Chipatsochi chili ndi mankhwala apadera, a naringenin, omwe amasintha kukweza kwa glucose ndikuwonjezera mphamvu ya minyewa yamkati kupita ku insulin. Kuphatikiza apo, zimathandizira kuwotcha mapaundi owonjezera ndikuchepetsa m'chiuno, mwa kupondereza chilakolako chokwanira komanso kuthamanga kwa metabolism.
Odwala omwe ali ndi matenda ashuga amaloledwa kudya mphesa imodzi yomwe imalemera pafupi magalamu 300. Chipatso chachikuluchi chiyenera kugawidwa m'magawo awiri ndikuchidya m'mawa ndi madzulo pakati pa chakudya. Mphesa nthawi zambiri zimadyedwa popanda kugawa, chifukwa zimakhala ndi zowawa. Komabe, zimakhala ndi kuchuluka kwambiri kwa naringenin, chifukwa chake simuyenera kuwataya.
Zakudya zopatsa mphamvu za mphesa zimangokhala 29 kcal, ndipo zopatsa mphamvu za calcium sizidutsa 6.5 g. Chifukwa chake, zipatsozi ndizofunikira kwambiri mukudya kwa odwala omwe ali ndi matenda a shuga a 2.
Maapulo
Maapulo ndi nyumba yosungiramo zinthu zofunikira pamlingo wochepa wa glycemic. Ali ndi mavitamini C ambiri komanso gulu B, komanso michere yofunika monga chitsulo, potaziyamu ndi mkuwa. Mulinso ndi kuchuluka kwa mitundu yamafuta ndi ma pectin, omwe amasintha chimbudzi ndikuthandizira kuyeretsa thupi.
Maapulo ndi zipatso zomwe zimakhala ndi shuga pamlingo wokwanira, chifukwa chake ndi zabwino kwambiri kudya mutalimbikira ntchito, masewera olimbitsa thupi. Amatha kukhutiritsa njala panthawi yopuma pakati pa chakudya komanso kupewa shuga ya magazi kuti asatsike kwambiri.
Ndikofunika kutsindika kuti kusiyana kwa glucose zomwe zili pakati pamakomedwe okoma ndi wowawasa a maapulo sikokulira. Chifukwa chake, sizikupanga nzeru kumangodya maapulo wowawasa wowawasa, makamaka ngati sakukonda wodwalayo.
Zopatsa mphamvu za calorie 1 apulo ndi 45 kcal, zophatikiza ndi 12,8. Munthu wodwala matenda ashuga amalimbikitsidwa kudya apulo imodzi imodzi patsiku.
Mapeyala
Monga maapulo, mapeyala ndi gwero labwino la fiber, pectin, chitsulo, mkuwa, zinc ndi calcium. Chifukwa cha kuchuluka kwa potaziyamu omwe amapezeka m'mapeyala, amathandiza kulimbana ndi arrhythmia ndi kupweteka kwa mtima, komanso kuteteza wodwala ku matenda a mtima ndi matenda ena a mtima. Kodi ndizotheka kugwiritsa ntchito mapeyala kawiri kawiri matenda ashuga?
Mapeyala ndiabwino kuti akhale ndi thanzi labwino komanso amathandizanso kuti thupi lofooka. Amakwanitsa kuthana ndi kudzimbidwa, chifukwa cha kuyenda bwino kwamatumbo. Komabe, pokhala chipatso chokhala ndi mawonekedwe okhathamira kwambiri, mapeyala sakhala oyenera kuzimitsa pamimba yopanda kanthu, chifukwa amatha kuyambitsa kubisala, kutulutsa ngakhale m'mimba.
Chipatso chimodzi chaching'ono cha peyala chimakhala ndi pafupifupi 42 kcal ndi pafupi 11 g yamafuta.
Patsikuli, endocrinologists amalangiza odwala awo kuti adye 1 peyala nthawi itatha kudya.
Amapichesi
Amapichesi amakhala ndi kukoma kosangalatsa kosangalatsa, koma mndandanda wawo wa glycemic ndiwotsika kuposa zipatso zambiri zouma. Izi ndichifukwa choti mapichesi amakhala ndi mitundu yambiri ya organic acid - citric, tartaric, malic ndi quinic. Amathandizanso kupatsa shuga mu chipatso ndikuwapangitsa kuti akhale otetezeka kwa odwala matenda ashuga.
Amapichesi ali ndi mawonekedwe. Ali ndi mavitamini E ambiri komanso folic acid, komanso potaziyamu, zinc, magnesium, chitsulo ndi selenium. Amakhala abwino kwa odwala matenda ashuga, pamene amasintha momwe khungu limapangidwira, limathandizanso kukhazikikanso ndikutchinjiriza pakuwonekera zilonda zam'mimba ndi zithupsa.
Amapichesi amakhala ndi zopatsa mphamvu zochepa - 46 kcal pa 100 g yazinthu, koma zopatsa mphamvu ndi 11.3 g.
Kwa odwala matenda a shuga, mitundu yonse yamapichesi ndi yothandizanso chimodzimodzi, kuphatikiza timadzi tating'ono, tomwe timakhala ndi zopindulitsa pafupifupi zamitundu mitundu.
Pomaliza
Uwu si mndandanda wathunthu wazipatso zomwe ndi zabwino kudya mtundu uliwonse wa matenda ashuga. Zachidziwikire, zimakhala ndi shuga, chifukwa zipatso zopanda shuga sizipezeka mwachilengedwe. Izi zimakhudza chiwonetsero cha zipatso cha glycemic, koma sizichepetsa mawonekedwe awo ofunikira paz matenda aakulu monga matenda ashuga.
Zipatso sizinthu zomwe zimaloledwa kudya zopanda malire. Ndipo aliyense wodwala matenda ashuga amasankha yekha ngati ali ndi zipatso tsiku lililonse kapena amachepetsa kawiri pa sabata. Ndikofunika kwambiri kukumbukira kuti ndi zipatso ziti zomwe zimaletsedwa mu shuga ndikuzipatula kwathunthu kuzakudya.
Ndi zipatso ziti zomwe anthu omwe amadwala matenda ashuga angayankhe ndi katswiri mu kanemayu.
