Kodi soseji zamatenda a shuga zimayikidwa ngati zololedwa kapena zoletsedwa?
Aliyense wodwala matenda ashuga amayenera kuthana ndi zovuta zopanga zakudya zoyenera kudya. Ichi ndichifukwa chake, nthawi zambiri pamabuka mafunso okhudza kuthekera kwamitundu ina yazakudya ndi mbale.
Zakudya wamba zamunthu nthawi zambiri zimaperekedwa monga masoseji, masoseji kapena masoseji. Mutha kupita nanu ngati chakudya chantchito kapena mukwaniritsa chakudya chanu mwachangu mukabwerera kunyumba.
Kodi ndikuloledwa kwa anthu odwala matenda ashuga a 2?
Kodi ndiyenera kuyang'ana chiyani posankha chakudya?
Zakudya zoyenera m'magazi a shuga ndi imodzi mwazinthu zofunikira kwambiri pakuchiza kwa matenda. Malinga ndi malingaliro apadziko lonse lapansi, ndikofunika kutsatira zakudya zoyenera komanso kuchita masewera olimbitsa thupi (zofunikira zolimbitsa thupi) ziyenera kuyikidwa pazigawo zoyambirira za matenda. Chifukwa chake, nthawi zambiri zimakhala zotheka kusunga shuga pamitundu yosiyanasiyana yoyenera.
Pali mfundo ndi malingaliro pazakukonzekera kwamabushu ndi kusankha kwa malonda. Zakudya zamtundu wa 2 shuga sizingoletse kuchuluka kwa zakudya zomwe zimakhala ndi fiber ndi madzi ambiri. Nthawi zambiri, izi zimaphatikizapo masamba (kupatula mbatata ndi nyemba). Chifukwa cha gulu lazogulitsazi, matumbo ake amatha bwino, mavitamini amatha kuyamwa bwino ndipo mafuta amawonongeka.
Chithandizo cha zakudya ndi kukula kwa matenda a zam'mimba zimalimbikitsa kutsatira zakudya zazing'onozing'ono zazing'ono. Chifukwa chake, aliyense wodwala matenda ashuga ayenera kudya kangapo patsiku, koma nthawi yomweyo amachepetsa kwambiri kuchuluka kwa zakudya zomwe zimagwiritsidwa ntchito nthawi. Makulidwe, kukula kwake sikuyenera kupitirira mazana awiri ndi makumi asanu. Chimodzi mwa zothandizira odwala matenda ashuga chimakhala madzi ndi tiyi kuchokera m'chiuno cha rose, zomwe zingakuthandizeni kuthetsa ludzu lanu, komanso kuthana ndi "kunama" kwamanjala.
Ziwerengero zachipatala zimawonetsa kuti opitirira makumi asanu ndi anayi peresenti ya odwala omwe ali ndi matenda a shuga a 2 akulemera kwambiri. Kuphatikiza apo, kunenepa kwambiri ndi chimodzi mwazifukwa zakukula kwa matenda. Izi zimachitika chifukwa chakuti kunenepa kwambiri kumasokoneza ntchito yanthawi yayitali ya kupangika kwa insulin ya mahomoni ndi kapamba, zomwe zimapangitsa kuchuluka kwa shuga m'magazi. Ndiye chifukwa chake, maziko a chithandizo cha zakudya ndikugwiritsa ntchito zakudya zamafuta ocheperako omwe ali ndi malire azofunikira zamagetsi osakanikirana bwino komanso mafuta ambiri.
Ma tebulo apadera a odwala matenda ashuga komanso lingaliro la glycemic index ya zinthu zingathandize kupanga mndandanda watsiku ndi tsiku. Kwa odwala omwe akupezeka ndi insulin, zingakhale zofunikira kudziwa zambiri zamtundu wa mkate ndi chifukwa chake ukufunika.
Mndandanda wamtundu wa glycemic wa chinthu china umawonetsa kuchuluka kwa shuga pambuyo pothira. Chifukwa chake, pamene chizindikirocho chikukwera, mafuta omwe amabwera msanga amasintha kukhala shuga. Kwa odwala matenda ashuga, ndikofunikira kusankha zakudya zomwe zili ndi chisonyezo chochepa cha glycemic.
Mu mbale yotsirizidwa, index ya glycemic ya chinthu china chake imatha kusintha chifukwa cha kuwonjezera kwa zosakaniza zingapo ndi mankhwala othandizira kutentha. Mwachitsanzo, kuphatikiza zonunkhira kapena shuga kumawonjezera chiwerengerochi.
Momwemonso, kupititsa patsogolo ntchito ndi kupera kwa zinthu kumagwira ntchito.
Soseji ndi soseji - mitundu ndi kapangidwe
Soseji ndi soseji yopangidwa pamiyeso yophika nyama yophika.
Masiku ano, nyama yolowa m'malo mwa soya imagwiritsidwa ntchito kwambiri.
Pamaso ntchito, tikulimbikitsidwa kutentha masoseji, ndiye kuti, wiritsani kapena mwachangu.
Masiku ano m'masitolo mutha kuwona mitundu yosiyanasiyana:
- zakudya zopangidwa kuchokera ku nkhuku zodalaꓼ
- masoseji amkakaꓼ
- kusaka, komwe kumadziwika ndi mafuta ochulukirapo komanso akuthwa, amasutaꓼ
- zonona
- ham-zoꓼ
- wazachipatala
- ndi tchizi.
Kusiyana pakati pazogulitsa zotere sikumangokhala mu kulawa kokha, komanso zamankhwala opatsa mphamvu, kuchuluka kwa mafuta, komanso umisiri wopanga.
Zomwe zikuluzikulu zomwe zimapanga soseji zamakono ndizowotcha ndi soya. Amakhulupirira kuti zosakaniza zotere sizikhala ndi katundu wawo wopindulitsa osati kwa odwala matenda ashuga okha, komanso anthu athanzi. Ndipo mothandizidwa ndi mitundu yambiri yazakudya ndi ma flavorings, zakudya zama soseji zimawonongeka kwambiri.
Katundu wa soya ndi amodzi mwa chakudya chamagetsi, chomwe chingapangitse kuti shuga ayambe kutuluka m'magazi. Kuphatikiza apo, nthawi zambiri zopatsa mphamvu za soseji ndi soseji zimakhala pamlingo wokwera bwino.
Komanso, mukamagwiritsa ntchito soseji, muyenera kudziwa zinthu zingapo:
Ambiri mwa mafuta osiyanasiyana amapezeka m'mitundu mitundu ndi masoseji.
Mphamvu zomwe zimapangidwira zimatha kuyimiridwa ndi zochepa zamafuta, koma kupezeka kwa mchere kumakhudza thanzi.
Zopatsa mphamvu zopatsa mphamvu zambiri zimapangitsa kuti malonda ake akhale osayenera kudya ndi zakudya zama calorie ochepa.
Masoseji a shuga
Kodi ndizotheka kudya masoseji ndi soseji zina zomwe zili pamaso pa matenda amtundu wa 2 kapena shuga?
Monga tafotokozera pamwambapa, chifukwa chodziwitsidwa ndi zinthu zosiyanasiyana komanso kapangidwe kazinthu zotere, kugwiritsa ntchito kwawo pakukonzekera kwa pathological ndi kosayenera.
Mtundu wina wotetezeka kwambiri ndi msuzi wa dokotala kapena matenda ashuga.
Chochita choterocho chimayenera kupangidwa kokha kuchokera ku zopangidwa ndi premium ndipo siziyenera kukhala ndi zowonjezera chakudya.
Mphamvu zomwe zimapangidwira soseji ya matenda ashuga ziyenera kukhala pamlingo wa 250 kilocalories pamagalamu zana azinthu, zomwe:
- Mapuloteni - 12 magalamu.
- Mafuta - 23 magalamu.
- Mavitamini a gulu B ndi PP.
- Tsatirani zinthu monga chitsulo, calcium, ayodini, phosphorous, sodium ndi magnesium.
Mndandanda wamtundu wa glycemic ndiwotsika kwambiri - kuchokera ku 0 mpaka 34 mayunitsi.
Soseji yophika zakudya imaloledwa panthawi yachipangizo chamadokotala chifukwa chokhala ndi mafuta ochepa komanso mafuta ochepa (pafupifupi 20-30 peresenti ya zakudya za tsiku ndi tsiku).
Mitundu ina ya soseji iyenera kupewedwa m'matenda a shuga, chifukwa magalamu zana azinthu zotere zimakhala ndi 50 mpaka 90 peresenti ya zovomerezeka zamafuta patsiku.
Chinsinsi chopangira soseji kunyumba
Makampani azakudya amakono amapanga anthu ambiri, osati odwala matenda ashuga okha, omwe amangophika okha zakudya kunyumba. Izi zimapewe kuwonjezeredwa kwa mitundu ingapo yazakudya zamakina ndi flavorings, komanso kutetezedwa pakugwiritsa ntchito zinthu zotsika mtengo.
Anthu odwala matenda ashuga amalangizidwa kuti azikonza soseji za matenda ashuga zomwe zingapindulitse thupi ndikusunga spikes mu shuga. Iyenera kukumbukiridwa kuti ngakhale soseji yophika kunyumba amayenera kumamwa pang'ono, magalamu mazana awiri patsiku akukwana.
Pali maphikidwe osiyanasiyana opanga soseji, koma zakudya zamafuta a shuga ochepa, muyenera kupatsa chidwi ndi mafuta omwe ali ndi mafuta ochepa. Njira yabwino ikhoza kukhala nkhuku yokhala ndi mafuta ochepa, yomwe imakhala ndi mapuloteni ambiri komanso ochepa mafuta.
Kupanga soseji zopangira tokha, mufunika kilogalamu imodzi ya nyama, kapu imodzi ya mkaka wamafuta ochepa, dzira, mchere ndi shuga pang'ono (pafupifupi magalamu atatu). Pangani nyama yoboola kuchokera ku nkhuku, chifukwa nyamayi imadutsa kawiri kudzera chopukusira nyama. Onjezerani mkaka wokonzekera, dzira, mchere ndi shuga kwa iye ndikusakaniza bwino. Mutha kugwiritsa ntchito blender kuti mukhale ndi zochulukirapo zochulukirapo.
Monga chokulirapo, mutha kugwiritsa ntchito kanema wofinya kapena malaya pophika. Pangani masosefa a nyama yokonzekereratu ndikuviika m'madzi otentha. Ntchito yophika imatenga pafupifupi ola limodzi, pomwe moto uyenera kuchepetsedwa kuti madzi omwe soseji yakonzedwa asayike. Ndikwabwino kwa azimayi ena kunyumba kuti azitha kuphika osambira.
Pakakhala nthawi yoikika, soseji yomalizidwa iyenera kusiyidwa pansi pamadzi kwa mphindi imodzi ndi kuzirala. Soseji imayenera kudyedwa moperewera ndipo mosavomerezeka, apo ayi sizingatheke kupewa misempha m'magazi.
Momwe mungaphikire masoseji azakudya adauza katswiri muvidiyoyi.
