Batala ndi mankhwala opatsa thanzi omwe amapindulitsa khungu, tsitsi, kupenya kwamaso, komanso minofu ya mafupa ndi minofu. Chochita chake chimakhala ndi phospholipids, calcium, mavitamini, amino acid. Ngakhale zili ndi mapindu ake, odwala matenda ashuga amakayikira ngati batala la shuga lingadye.
Ngati izi sizikuphatikizidwa kwathunthu ndi chakudya cha wodwalayo, sipangakhale zinthu zokwanira pakupanga maselo atsopano.
Ndizoyenera kudziwa kuti batala lili ndi zopatsa mphamvu zambiri. Kwa odwala matenda ashuga, ndikwabwino kulandira chilolezo kuchokera kwa adotolo musanayambe kugwiritsa ntchito mafuta.
Kuphatikizidwa kwa batala
Chochita chakhala chikugwiritsidwa ntchito pophika kwa zaka zambiri. Kwa nthawi yayitali, chinthu ichi chinali chosafikirika komanso chodula chifukwa chovuta kukonzekera. Nthawi zambiri kupezeka kwa batala kumaimira ndalama yokhazikika komanso moyo wabwino.
Pakadali pano, mafuta amapangidwa m'mafakitale akuluakulu ndipo amadziwika kuti ndi mafuta osinthika chifukwa cha phindu lakudya. Kuti muyankhe funso, kodi ndizotheka kudya batala wokhala ndi matenda ashuga a 2, ndikofunikira kuti muphunzire mawonekedwe ake.
Mwachitsanzo, zopatsa mphamvu zamafuta mu 100 g ndi 661 kcal. Mafuta omwe amapezeka mumafuta atsopano ndi 72%. Ghee ali ndi mafuta ochulukirapo. Malangizowa akuphatikizaponso:
- mavitamini: B 2,5,1; D; A; PP
- cholesterol
- sodium
- beta carotene
- mafuta osakwaniritsidwa komanso odzaza mafuta,
- calcium
- phosphorous
- potaziyamu.
Cholesterol ndi chimodzi mwazifukwa zomweimalola odwala matenda ashuga kuganiza kuti batala ndi chinthu chosavomerezeka cha matenda ashuga. Ndikofunikira kudziwa kuti malonda ake amakhala ndi mndandanda wokwanira wa glycemic.
Pali mitundu ingapo ya batala:
- Kirimu wokoma, yemwe ndiofala kwambiri. Zoyambira ndi zonona watsopano.
- Kirimu wowawasa amapangidwa kuchokera ku kirimu wokhala ndi wowawasa. Mafuta awa ali ndi fungo lokhazikika komanso kukoma kwake.
- Mafuta a Amateur ali ndi mafuta ochulukirapo komanso madzi ambiri.
- Mafuta a Vologda ndi gawo lapadera lomwe kutentha kwake kumagwiritsidwa ntchito pakupanga kutulutsa.
- Mafuta okhala ndi mafilimu. Awa ndi mafuta apamwamba kwambiri ndi vanila, koko kapena zipatso zina.
Zotsatira za batala pa shuga
Batala ndi gawo lofunikira pakudya kwa anthu ambiri. Koma pamaso pa matenda a shuga muyenera kuchepetsa kugwiritsa ntchito mankhwalawa. Mu shuga, batala amafunika kumwedwa pang'ono, chifukwa amakhala ndi mafuta ndi mafuta ambiri.
Ngati mumadya mafuta ambiri, ndiye kuti mafuta achilengedwe amathandizira kukulitsa kwa atherosulinosis ndi kufalikira kwa mitsempha yamagazi. Ndi hyperglycemia, capillaries amawonongeka kale ndi mamolekyulu a shuga.
Chinanso chomwe chimatsogolera pakuchepa kwa lumen ya capillaries ndi mavuto ndi mtima wamtima, womwe umatsogolera:
- myocardial infaration
- ischemic kapena hemorrhagic stroke,
- retinopathy - kuwonongeka kwa ziwiya za retina,
- macro- ndi microangiopathies.
Kuphatikiza apo, batala m'matenda a shuga sayenera kudyedwa kwambiri chifukwa cha zakudya zopatsa mphamvu. Vuto lalikulu ndi kupezeka kwa zopatsa mphamvu "zopanda kanthu" zomwe sizibweretsa thupi zofunikira zina kupatula mafuta.
Izi zimakhudza kulemera kwamunthu, zomwe zimadziwika kwambiri mtundu wa matenda ashuga 2 onenepa kwambiri.
Chifukwa chake, muzochitika izi zimaloledwa kugwiritsidwa ntchito pokhapokha pazochepa zochepa.
Mavuto ku batala
Zotsatira zowonongera siziperekedwa kwa mafuta aliwonse omwe amagulidwa m'malo ogulitsira wamba. Ndikofunika kuti odwala matenda ashuga azigwiritsa ntchito batala wopangidwa kunyumba kuchokera ku zinthu zamkaka zapamwamba kwambiri.
Munthawi zina zonse, zowonjezera zosiyanasiyana zomwe sizingavulaze munthu wathanzi zizipezeka mumafuta. Komabe, kwa munthu wodwala matenda ashuga, zinthu zotere sizili bwino.
Ndikofunikira kusiyanitsa pakati pofalikira ndi batala. Mitundu yoyambirira yazinthuzo zimakhala ndi zodetsa zosiyanasiyana. Ngati mumagula mafuta mumitolo akuluakulu, muyenera kuwerenga mosamala malembawo kuti mupeze njira yabwino.
Mafuta enieni ndi kuwonjezera kwa zonona zachilengedwe ndizosowa kwambiri pang'onopang'ono. Zosankha zambiri zimapezeka pamalembedwe, koma palibe chidziwitso pazowonjezera zazitsamba.
Siyanitsani pakati pamafuta oyipa komanso athanzi. Pagulu la omega 3 acid opindulitsa, mafuta owopsa amaphatikizapo mafuta omwe amadzaza, omwe amathandizira kuti pakhale cholesterol m'thupi. Batala ili ndi magulu onse awiri amafuta.
Chifukwa chake, titha kunena kuti kuvulaza kapena kupindula ndi mafuta zimatengera mawonekedwe a zinthu zina zomwe zimadya. Ndikofunikira kuti onse akhale ndi kalozera kakang'ono ka glycemic.
Ngati munthu agwirizanitsa chakudya chake ndi mfundo za kadyedwe koyenera, kulimbitsa thupi ndi kulimbitsa thupi sizitenga nthawi yayitali. Munthu akamadya nthawi zosiyanasiyana, amadya zakudya zovulaza, osatsatira zakudya zothandizanso, ngakhale mafuta ochepa amatha kuvulaza.
Njira yabwino yothetsera vutoli ndi kufunsa dokotala. Ndi iye yekha amene angasankhe molondola ngati batala limatha kudwala matenda ashuga, ndipo pazikhala kuchuluka.
Ndikothekanso kupeza mafuta ochuluka kuchokera ku zinthu zina, mwachitsanzo, mtedza ndiwambiri mafuta.
Kusankhidwa kwamafuta
Mafuta amayenera kukhala ndi utoto kuchokera ku chikasu chopepuka mpaka chikasu chowonekera.
Ngati mtunduwo ndi wokhuthala kwambiri, zikuwonetsa kuti mafuta amapangidwa ndi kuwonjezera mafuta a kokonati kapena mafuta a kanjedza, omwe ndi ma carcinogens amphamvu.
Mafuta awa ali ndi mafuta ochulukirapo omwe amalimbitsa mafuta a cholesterol. Izi zitha kupangitsa kuti:
- kunenepa
- atherosulinosis
- zolakwika zamtima dongosolo.
Popeza batala wachilengedwe limaphatikizapo kirimu ndi mkaka, uyenera kukhala ndi pambuyo poti ndi wopanda pake. Ngati fungo limatchulidwa kwambiri, titha kulankhula za kugwiritsa ntchito kununkhira.
Pali zowonjezera pakufalikira, koma sizili mumafuta achilengedwe. Zofalitsazo zimakhala ndi mafuta ochepa a nyama, kapena sizikupezeka kumeneko. Zowonjezera zoterezi zimapezeka pofalikira, koma osati zachilengedwe. Panganoli limakhala pafupifupi ndi coconut kapena mafuta a kanjedza ndi zina zowonjezera.
Batala aliyense amapangidwa motsatira malamulo okhazikitsidwa. Pankhani ya batala wosungunuka komanso wokhazikika, mankhwalawo amayenera kukhala ndi mkaka ndi zonona zokha. Phukusi liyenera kulembedwa "mafuta". Ngati palibe cholembedwa chotere, koma mawu oti "GOST" alipo, tikulankhula za kufalikira komwe kumachitika molingana ndi malamulo aboma.
Kuti muwone ngati mafuta enieni kapena ayi, muyenera kuyiyika mufiriji. Izi zimayaka mukadula. Mafutawo akapanda kutha, siwabwino kwambiri.
Kuti mupewe kugula, muyenera kuyang'ana mafuta osungira.
Zakudya Zabwino
Chofunikira pakuthandizira mitundu iwiri ya matenda ashuga ndikutsatira zakudya zinazake.
Kodi chithandizo cha matenda ashuga chimaphatikizapo chiyani? Choyamba, kuchuluka kwa shuga muzakudya kuyenera kuchepetsedwa. Kuphatikiza apo, ndikofunikira kuchepetsa zakudya zomwe zimakhala ndi wowuma.
Mwa zina zosafunikira:
- mpunga
- buledi
- zoumba
- kukhuthala.
Shuga umasinthidwa ndi zofanananso ndi mawonekedwe a saccharin ndi xylitol. Ngati thupi silikuwona izi, ndikofunika kugula fructose kapena kugwiritsa ntchito uchi wachilengedwe pang'ono.
Mutha kudya mpaka 200 g wa mkate patsiku, umatha kukhala wodwala matenda a shuga kapena a bulauni. Nthawi zambiri, kapamba samawona mkate wonenepa, ndiye kuti mumatha kudya mikate yoyera, koma osati yatsopano.
Anthu odwala matenda ashuga amapindula ndi supu zamasamba zatsopano. Msuzi wa nsomba kapena nyama yokhala ndi mafuta ochepa, simuyenera kudya mopitilira kawiri pa sabata.
Kwa anthu omwe ali ndi matenda ashuga, ndikofunikira kuti mutenge galasi limodzi patsiku kuti musankhe:
- mkaka
- kefir
- yogurt yopanda tanthauzo.
Monga mukudziwa, glycemic index ya kanyumba tchizi ndi ochepa. Itha kudyedwa tsiku lililonse mpaka 200 g. Mankhwalawa amathanso kudyedwa ngati ma puddings, zikondamoyo tchizi ndi casseroles. Sinthani mafuta kagayidwe ndi kusintha chiwindi ntchito kungathandize:
- tchizi tchizi
- chinangwa
- oat ndi buckwheat porridge.
Zonsezi pamwambapa zimawonjezeredwa muzakudya mwachilolezo cha dokotala. Nthawi zina zonona, kirimu wowawasa, tchizi ndi mkaka zimaloledwa. Nyama yokhala ndi mafuta ochepa komanso nkhuku zitha kudyedwa pafupifupi 100 g patsiku. Komanso nsomba zimaloledwa, zomwe zimatha kudyedwa mpaka 150 g patsiku. Ndikwabwino kungokhala pazakudya zophika ngati pali mtundu wina wa matenda ashuga.
Nthawi zina mutha kuphatikiza pasitala ndi mbewu monga zakudya, koma zochepa. Masiku ano ndikofunikira kuchepetsa magawo a mkate. Ndikwabwino kudya buckwheat ndi oatmeal komanso:
- ngale barele
- mpunga
- mapira akudya.
Kufikira 200 g - tsiku lililonse amalimbikitsa kuchuluka kwa mbatata zotsika mtengo, beets ndi kaloti. Popanda zoletsa, mutha kugwiritsa ntchito:
- kabichi
- radishi
- saladi
- nkhaka
- zukini.
Izi zamasamba zitha kudyedwa kuphika.
Ndikofunika kuwonjezera zamasamba osiyanasiyana m'mbale, zomwe zimakhala ndi kalozera kakang'ono ka glycemic, mwachitsanzo:
- uta
- adyo
- adyo wamtchire
- udzu winawake
- sipinachi
Njira zingapo zophikira ndizovomerezeka.
Ngati mwapezeka kuti muli ndi matenda ashuga, muyenera kuwonjezera zipatso ndi zipatso, makamaka zabwino komanso zotsekemera. Mwa zinthu:
- sitiroberi
- mabulosi akutchire
- rasipiberi
- phulusa laphiri
- makangaza
- mapeyala
- lingonberry
- malalanje
- nkhuni
- mandimu
- red currant
- m'chiuno,
- cranberries.
Zina mwazinthu zilizonse zimakhala ndi mndandanda wotsika wa glycemic ndipo zimachiritsa thupi, kukonza zoteteza. Kuchuluka kwa zipatso zomwe zimadyedwa patsiku ndi 200 g, mutha kugwiritsa ntchito madzi ndi ma infusions. Ndi matenda ashuga, simungathe kudya:
- plums
- ma apricots
- wokoma chitumbuwa
- machifuwa
- mphesa
- nthochi.
Ndikwabwino kumwa madzi a phwetekere, tiyi wa amonke a shuga, tiyi wakuda ndi wobiriwira.
Ndi mafuta amtundu wanji omwe ali bwino kwa odwala matenda ashuga omwe akufotokozedwa mu kanema munkhaniyi.
