Pali zifukwa ziwiri zosankhira zakudya zamagulu awo a glycemic index (GI). Chifukwa choyamba ndikuti mukakhala onenepa kwambiri, munthu akafuna kutaya mapaundi owonjezera amenewo. Chifukwa chachiwiri ndi matenda ashuga amtundu wa 2 ndi matenda amtundu 1 shuga.
Nthawi zambiri, kudya zakudya zotsika-GI kumakhala kopindulitsa kwambiri. Kuphatikiza pa kukhala ndi mavitamini komanso michere yambiri, zomanga thupi zomwe zimapezeka m'zakudyazo zimakhutitsa thupi ndi mphamvu kwa nthawi yayitali ndipo sizipanga mafuta osungirako. Kuphatikiza apo, mfundo iyi yazakudya imatchedwa yolondola.
Mtundu wachiwiri wa matenda ashuga, ndiwo zamasamba zoletsedwa, makamaka chimanga. Komabe, zokhudzana ndi zotumphukira zake - zipatso, madokotala nthawi zambiri amaiwala kuuza odwala ngati ndizotheka kudya izi komanso ngati thupi lingapindule ndi izi, kapena mosinthanitsa, zimangokulitsa shuga wamagazi. Popcorn tikambirana m'nkhaniyi.
Ubwino wa zipatso
Chimanga chimadziwika kuti ndi chidutswa cha mavitamini ndi mchere. Ma grits a chimanga amatchedwa "golide". Ili ndi mavitamini ambiri a B, ascorbic acid, retinol, fiber fiber, kosakhazikika, potaziyamu ndi calcium. Chikhalidwe cha nyemba izi chimadziwika kuti ndi antioxidant wamphamvu chomwe chimachotsa zinthu zofunikira pamoyo pakati pa thupi ndikuchepetsa kukalamba.
Chimanga chili ndi chakudya chochuluka, pafupifupi magalamu 80 pa magalamu 100 a chinthu chotsirizidwa. Izi zimamupangitsa kukhala wathanzi. Kutumizira kumodzi kwa phala la chimanga (mamalyga) kumapangitsa kuti munthu akhale wopanda nkhawa kwa nthawi yayitali komanso ateteze munthu ku chakudya chosafunikira. Komabe, zipatso zamtunduwu zikapangidwa kuchokera ku chimanga ichi, zimakhala zopatsa mphamvu kwambiri, chifukwa chinyezi chimatuluka.
Kuti mugwiritse ntchito chinthu chokhacho chabwino, muyenera kuphika nokha. Nthawi yomweyo, kugula zinthu mwachangu sikungathandize. Asayansi aku America apeza kuti pakukonzekera popopu mu microwave, amaletsa chinthu chowopsa m'mayikidwe ake omwe angayambitse matenda am'mapapu.
Komabe, ndikupeza chinthu chofunikira, thupi la munthu limalandila mavitamini ndi michere:
- retinol;
- Mavitamini a B;
- Vitamini E
- vitamini PP;
- potaziyamu
- Sodium
- magnesium
- polyphenols - antioxidants achilengedwe;
- CHIKWANGWANI
Kwa odwala matenda ashuga amtundu wa 2, ndikofunikira kuti mankhwalawo ali ndi fiber yokwanira, yomwe imapangitsa kuti shuga azituluka m'magazi, mutatha kudya chinthu china.
Kuti mumvetsetse ngati maubwino a popcorn ndi abwino kwa thupi la wodwalayo, muyenera kudziwa GI yake, kuti mumvetsetse momwe kuchuluka kwa glucose m'magazi kumakwera.
Kodi mndandanda wamtundu wa glycemic ndi ati?
Zakudya "Zotetezeka" zopanda mafuta owononga kwambiri (zopanda kanthu) zimawerengedwa kuti ndi zomwe mndandanda wawo umafika mpaka magawo 49 kuphatikiza. Ayenera kuphatikizidwa ndi zakudya zoyambira za munthu tsiku lililonse. Zakudya ndi zakumwa zomwe zimakhala ndi mtengo wapakati (mayunitsi 50-69) ndizovomerezeka mu chakudya mpaka katatu sabata, m'magawo ang'onoang'ono.
Kuphatikiza apo, matenda ashuga ayenera kukhala achikhululukiro, ndipo mukatha kudya chakudya kuchokera pagululi, muyenera kulipira nthawi yochita zolimbitsa thupi, chifukwa amathandizira kuti thupi lizipanga glucose mwachangu. Zogulitsa zonse zokhala ndi chizindikiro chachikulu (mayunitsi 70 kapena kuposerapo) zimakhala ndi zopatsa mphamvu zamagetsi, zomwe zimakulitsa kuchuluka kwa shuga m'magazi. Nthawi yomweyo, samapatsa munthu mphamvu zoyenera.
Mukamasankha zakudya, muyenera kuganizira za zakudya zomwe amapatsa kalori. Zimachitikanso kuti mwa ena a iwo index ndi zero kapena otsika kwambiri, koma zopatsa mphamvu ndizopamwamba chifukwa cha mafuta. Izi zikuphatikiza - mafuta anyama, mafuta a masamba, mtedza, mbewu.
Popcorn ali ndi tanthauzo lotsatira:
- mndandanda wa glycemic wa popcorn ndi magawo 85;
- zama calorie pa 100 magalamu a zomalizidwa popanda zowonjezera adzakhala 401 kcal;
- 100 magalamu a zipatso zotchedwa caramelised lili ndi 470 kcal.
Kuchokera pamenepa zimapezeka kuti popcorn imagwera pansi oletsedwa mwamphamvu kwa odwala omwe ali ndi matenda "okoma" chifukwa chokhoza kuwonjezera kuchuluka kwa shuga m'magazi.
Komanso, kwa iwo omwe akufuna kuchepa thupi, mankhwalawa sayenera kuperekedwa kuchakudya.
Mavuto ochokera ku zipatso
Tsoka ilo, m'masitolo ndi malo odyera othamanga simumatha kupeza ma popcorn apamwamba. Mumaunyolo azakudya oterowo, nthawi zonse amagulitsidwa ndi zakudya zopanda thanzi kapena shuga woyera.
Mafuta ochulukirapo angayambitse ziwengo, ndipo zowonjezera ndi zonunkhira zimakhudza chitetezo chathupi chonse komanso m'mimba.
Pokonzekera kuphika, mafuta a masamba amagwiritsidwa ntchito, omwe amawonjezera mafuta opangira mafuta opatsa mphamvu kale.
Zoyipa zazikulu pakudya ma popcorn:
- kukhathamiritsa kwakukulu kumawonjezera mwayi wolemera;
- kukoma kumakhudza ntchito ya m'mimba;
- zipatso zotsekemera komanso zamchere zimayambitsa ludzu komanso kuchedwa kutulutsa madzi kuchokera mthupi.
Ma min awa onsewa amatsutsa kukayikira pa zabwino za zipatso.
Chifukwa chake ndichakudya ichi ndibwino kusinthanitsa ndi zina zofunikira - zipatso zouma, mtedza, mbewu.
Malangizo a Zaumoyo a Endocrinologist
Monga tafotokozera kale, mankhwala othandizira zakudya amasankhidwa malinga ndi GI ndi ma calories. Komabe, izi sizabwino kwenikweni pakubwezeretsa shuga m'magazi. Muyenera kuti muzitha kudya bwino.
Chifukwa chake, muyenera kupewa kudya kwambiri komanso kufa ndi njala. Ngati munthu wadya posachedwa, koma atakhala kanthawi kochepa komwe amadya, ndiye kuti amaloledwa kudya. Chifukwa cha izi, saladi yamasamba, 50 magalamu a mtedza kapena zipatso zouma, zonunkhira pa oatmeal wokhala ndi mkate wazakudya kapena dzira lophika ndizoyenera. Pazonse, zokhwasula-khwasula ziyenera kukhala zochepa m'malori ndikukhala ndi thanzi labwino.
Kuphatikiza apo, magawo omwewo ndi ochepa kwa anthu odwala matenda ashuga, chakudyacho chimagawika, kuyambira kasanu mpaka kasanu ndi kamodzi patsiku, makamaka pakanthawi. Zinthu za calorie za tsiku ndi tsiku za mbale zonse zimakhala 2300-2500 kcal. Ngati wodwala wambiri, ndiye kuti kudya calorie kumachepetsedwa mpaka 200 kcal. Amamwa ochepa tsiku lililonse ndi malita awiri.
Malamulo akulu a zakudya:
- zakudya zopatsa thanzi, zamafuta ochepa;
- shuga, maswiti, zopangidwa ndi ufa kuchokera ku ufa wa tirigu woyamba, mayonesi, masitolo ogulitsa, mafuta mkaka wowawasa, mpunga woyera, chimanga, chivwende, vwende, zakumwa zokoma za kaboni siziphatikizidwa kwathunthu;
- kuthetseratu zakumwa zoledzeretsa, chifukwa zimachedwetsa kutulutsa shuga ndikuyambitsa chitukuko cha kuchepa kwa glycemia;
- kutsatira miyambo yamadzi yolondola;
- Idyani zakudya zam'mera ndi nyama tsiku ndi tsiku;
- Zakudya zisanu mpaka zisanu ndi chimodzi patsiku;
- osawonjezera margarine, batala ku chimanga;
- kuphika, tengani rye, zopindika, amaranth, coconut, oat, ufa wa buckwheat;
- monga wokoma, akatswiri a endocrinologists amalimbikitsa kugwiritsa ntchito zotsekemera zachilengedwe, mwachitsanzo, stevia;
- kuphika chakudya bwino.
Ndi chithandizo cholakwika cha kutentha, mbale zimatha kupeza cholesterol yoyipa. Kudzikundikira kwake m'thupi la munthu kumawopseza ndikupanga ma cholesterol plaque, kufalikira kwa mitsempha yamagazi.
Chithandizo chotentha:
- chithupsa;
- kusaka;
- kuphika mu uvuni;
- mwachangu mu poto wokutira wa Teflon kapena grill;
- simmer mumsavi pamadzi, pogwiritsa ntchito mafuta ochepa.
Chifukwa chake zakudya zoperekera matenda ashuga zimakhazikika pakukhazikitsa kuchuluka kwa shuga m'magazi ndikusungabe zochitika zonse zamthupi.
Koma iyi si njira yokhayo yolimbana ndi matenda "okoma". Kusewera masewera komanso kutembenukira ku mankhwala achikhalidwe, ndizotheka kuchepetsa matendawa kuti "ayi."
Kulipira shuga
Chachiwiri chofunikira kwambiri pambuyo poti mudyedwa pang'ono pamafuta olimbitsa thupi nthawi zonse. Ndikulakwitsa kukhulupirira kuti amaletsedwa chifukwa cha odwala matenda ashuga. Inde, polimbana ndi matendawa kwa odwala omwe amadalira insulin, asanayambike maphunziro, endocrinologist ayenera kufunsa.
Maphunziro akuthupi ayenera kuperekedwa masiku osachepera atatu pa sabata, kutalika kwa maphunziro amodzi ndi mphindi 45-60. Ngati mulibe nthawi yokwanira yochitira masewera, ndiye kuti muyenera kuyenda maulendo atali osachepera tsiku lililonse, mwachitsanzo, kukana kupita kuntchito ndi kuyenda.
Pamaso makalasi, onetsetsani kuti muli ndi chakudya chosavuta - mtedza wowerengeka ndi kapu ya khofi ofunda ndi zonona imakwaniritsa njala yanu ndikupatseni mphamvu. Mitundu yotsatirayi yamaphunziro akuthupi imaloledwa kwa odwala matenda ashuga:
- kuthamanga
- masewera ndi kuyenda kwa Nordic;
- kuyendetsa njinga
- Yoga
- Ochita masewera
- Volleyball
- kusambira.
Ngati mwanjira zotere sikutheka kuwongolera kuchuluka kwa shuga m'magazi, mutha kuyang'ana ku thandizo la mankhwala ena. Ingodikirani kuti muyembekezere zotsatira za mphezi. Chowonadi ndi chakuti chithandizo chotere chimakhala ndi zowonjezereka, ndiye kuti, zinthu zochiritsa zimayenera kudziunjikira zochuluka mthupi, ndipo pokhapokha chithandizo chamankhwala chitha kuwonekera.
Masamba a Blueberry amasala shuga ndi nyemba zam'mimba, kusalidwa kwa chimanga kumachepetsa kuchuluka kwa shuga m'magazi. Koma musaiwale kuti kudzipereka nokha ndi owopsa thanzi. Mukamasankha zochita, muyenera kufunsa endocrinologist pasadakhale.
Kanemayo munkhaniyi akukamba za zoopsa za populosi.
