Odwala ambiri ali ndi funso, Kodi ndingadye mkate wamtundu wanji ndi shuga? Izi ndi zomwe zimapangira chakudya kwambiri, sizingathe kudya, kutsatira zakudya zambiri.
. Mkate umakhala ndi mapuloteni, michere ndi mapuloteni ammasamba, ofunikira pakugwira ntchito kwa ziwalo zonse zamkati.
Mkhalidwe wofunika wokhala ndi shuga wabwinobwino ndi chithandizo chamankhwala. Chowonadi ndichakuti musiyiretu ufa, ngakhale nkhaniyi ndiyofunika kuisamalira. Anthu odwala matenda ashuga amaloledwa kudya mkate wapadera womwe mulibe chakudya chambiri.
Kuti muchite izi, muyenera kudziwa mkate wanji komanso kuchuluka kwa shuga ndi magazi ochuluka motani?
Ubwino Wogulitsa Matenda a shuga
Matenda a shuga ndi njira yotchedwa autoimmune yomwe shuga ya munthu imaposa mulingo wazikhalidwe zambiri - kuyambira 3,3 mpaka 5.5 mmol / L.
Popeza kutsekemera kwa shuga kumachuluka ndi kuwonongeka kwa chakudya chamagulu, zakudya zothandizira odwala matenda ashuga zimathetsa kudya zakudya zopukusa, zakudya zamafuta ndi mafuta.
Kuyambira kale, anthu amayamikira izi, popeza mkate ndi zinthu zina zophikira mkate zimathandiza thupi.
Zabwino zake ndi izi:
- Sinthani magwiridwe antchito a chakudya cham'mimba chifukwa cha zopumira.
- Sinthani mawonekedwe a zinthu zokhala ndi shuga mothandizidwa ndi chakudya chamafuta, omwe amadziyeretsa okha.
- Amayambitsa njira zama metabolic mthupi chifukwa cha vitamini B.
- Kwa nthawi yayitali mudzaza thupi la munthu ndi mphamvu.
Mkate wa anthu odwala matenda ashuga ndiwofunikira kwambiri chomwe chimapangitsanso zinthu zofunikira pakukhwimitsa chitetezo. Mkate umaphatikizaponso zinthu zofunika kufufuza (Na, Fe, P, Mg), mapuloteni ndi ma amino acid osiyanasiyana.
Ngati mankhwalawa ndi othandiza kwambiri, onse a mitundu 1 ya matenda ashuga ndi mtundu 2, ndiye, kuphika, kuphika ndi tirigu yoyera kuyenera kuchotsedwa muzakudya zanu. Mndandanda wamtundu wa mikate yoyera (kutengera mtundu wa malonda) umachokera ku 70 mpaka 85 mayunitsi. Mkate Woyera umachulukitsa msanga, motero umatayidwa nthawi zambiri.
Madokotala ambiri amavomereza kuti mitundu monga rye, mkate wowonda kwambiri, ndi buledi wopanda shuga angathe kudyedwa ndi matenda ashuga. Koma pamashelefu akuluakulu masitolo pali mitundu ina ya zinthu. Kodi ndingadye chiyani? Amaloledwa pochita rye, pali mkate wopangidwa ndi ufa wa tirigu wosapamwamba, wokhala ndi chinangwa ndi tirigu wathunthu ndi Borodino.
Odwala ambiri amafunsa ngati mkate ungatheke ndi matenda a shuga 1. Inde, pakudya chakudya chochepa, mphamvu ya shuga imakwera pomwepo. Kuwongolera glycemia, magawo a mkate (XE) amagwiritsidwa ntchito - chizindikiro chofanana ndi chidutswa cha chinthu chomwe chidadulidwa kukhala 1 cm. Chifukwa chake, ndi chidutswa chimodzi chodyedwa chotere (1 XE), shugawo amawonjezeka mpaka 1.9 mmol / L.
Kufikira 18-25 XE patsiku ndikuloledwa. Munthu wodwala matenda ashuga amatha kuwongolera glycemia ndikutsatira zakudya, kutsatira malangizo onse a dotolo ndikumamwa mankhwala antidiabetesic panthawi.
Mitundu yothandiza kwambiri
Mkate wa rye ungadyedwe ndi matenda a shuga a 2, ndipo tikulimbikitsidwa kuti mugule malonda ndi ufa wa giredi yoyamba kapena yachiwiri. Ngati wodwala akuyenera kutsatira insulin, ndiye kuti madokotala amamulangizira kuti adye mkate wa rye ndi chinangwa.
Kuphatikizikako kumaphatikizapo niacin, thiamine, riboflamin, selenium ndi zina zofunikira. Glycemic index (GI) ya mkate wa rye ndi avareji - pafupifupi 50-58 magawo. Kugwiritsa ntchito buledi ndi wodwala matenda ashuga kuyenera kuyendetsedwa bwino. Zopatsa mphamvu za calorie ndi 175 kcal pa magalamu 100, omwe ndi mtengo wapakati. Ngati wodwala amatenga mkate wa rye wokhala ndi matenda a shuga a 2 moyenera, ndiye kuti umakhuta kwa nthawi yayitali ndipo alibe mavuto onenepa.
Zogulitsa zomwe zimakhala ndi asidi wambiri ndizoletsedwa chifukwa cha matenda am'mimba.
Mkate wamapuloteni, kapena waffle, siwotsika mtengo pazopindulitsa. Ili ndi kuchuluka kwamapuloteni ambiri am'mimba osavuta - magwero ofunikira amino acid. Pali mafuta ochepa kwambiri m'gululi, monga momwe zikuwonetsedwera ndi index yotsika ya glycemic. Choyimira chopanda pake chimapangira mphamvu yotayika, chimadyetsa thupi ndi calcium, mchere wamchere, michere ndi zina zambiri.
Ndi maphunziro a matendawa, ndikofunika kwambiri kudya mkate wa matenda ashuga, chifukwa amaphatikiza chimanga ndi chimanga. Ndikulimbikitsidwa kugwiritsa ntchito rye kapena mkate wa tirigu kapena ufa wamphesa (mpunga, buckwheat). Amakhala ndi amino acid, mavitamini, ma fiber ndi zinthu zina. Zogulitsazi zimakhala ndi index yotsika ya glycemic (mpaka ma unit 45), ndipo chifukwa cha kulemera kwawo, zidutswa ziwiri zimangokhala ndi 1 XE.
Mukamagula, muyenera kulabadira kapangidwe kake, chifukwa mkate wopangidwa ndi ufa wa tirigu umakhala ndi index yayikulu yamagulu 75.
Mkate wokhala ndi matenda amtundu wa 2 shuga, makamaka rye, waffle ndi mkate, ungatengedwe, koma ndi lingaliro.
Kodi ndi mitundu iti yomwe odwala matenda ashuga angadye?
Mkate wophika ndi chinangwa umalimbikitsidwa kuti ugwiritse ntchito, popeza ma carbohydrate omwe ali mbali yake amakamwa kwa nthawi yayitali, osatsogolera ku lakuthwa kwa spikes mu shuga. Imadzaza thupi ndi mankhwala achilengedwe, mavitamini ambiri ndi fiber. Pulogalamu yotsika ya glycemic yotsalira ndi magawo 45 okha. Odwala akamadya, amakhala ndi mavuto ndi chimbudzi, kuchuluka kwa mpweya, komanso kuchuluka kwa cholesterol m'magazi kumatsika.
Odwala ambiri amalangizidwa kuti azidya mkate wowonda ndi shuga wambiri - chopangidwa kuchokera ku ufa wokhala ndi tizigawo ta mbewu. Uwu ufa umatchedwanso "wallpaper". Mu shopu kapena supermarket mutha kupeza mayina osiyanasiyana a buledi (kapena njere), omwe amatchedwa "Health", "Darnitsky" ndi ena.
Mndandanda wa glycemic wa mkate wopanda phokoso ndi magawo 45 okha, ndichifukwa chake amaloledwa pozindikira matenda a shuga 2. Mukamasankha, muyenera kuyang'ana pa chinthu chopangidwa popanda kugwiritsa ntchito ufa, chokhala ndi kachilombo ka mbewu ndi chinangwa. Zosiyanasiyana zake zimatha kukhala ndi chakudya chamagulu ochulukirapo, omwe amaletsedwa ndi "matenda okoma."
Mkate wa bulauni wamtundu uliwonse wa shuga uyenera kupezeka pagome lililonse, kaya ndi zikondwerero kapena tsiku lililonse. Kudya kwake kumathandiza. Tonse tikuthokoza chifukwa cha mkate wakuda (2 XE):
- mapuloteni - 5 magalamu;
- mafuta - 27 magalamu;
- chakudya - 33 magalamu.
Izi zimagwiritsidwa ntchito mosamala, chifukwa GI yake ndi mayunitsi 51. Mukakambirana ndi akatswiri azaumoyo, mutha kudya mkate wambiri wokwanira patsiku.
Chothandiza kwambiri pa "matenda okoma" Borodino mkate wokhala ndi index yotsika ya glycemic. Chifukwa chake, mu gramu imodzi ya mankhwala muli pafupifupi gramu 1.8 za fiber, zomwe zimakhudza kwambiri shuga.
Kutsitsa kwa glycemic index ndi zopatsa mphamvu zopangira, ndibwino kwa wodwala. Mitengo ya GI imawonetsedwa patebulo lazinthu, zomwe zimatha kupezeka mosavuta pa intaneti.
Ngati mutsatira malamulo onse a zakudya, mutha kukhala ndi moyo wautali popanda shuga, musinthasintha chifukwa cha kuchuluka kwa chakudya chamafuta.
Kuphika kunyumba
Amayi ambiri okhala kunyumba amakonda mkate wopanda chofufumitsa kuposa wogula m'misika.
Kupanga buledi kwa odwala matenda ashuga ndiosiyana ndi masiku onse.
Momwe mungaphike nokha mkate wopanda pake mu uvuni kapena makina a mkate?
Choyamba muyenera kutenga zotsatirazi:
- Nthambi kapena ufa wosalala pansi.
- Mchere ndi madzi.
- Lokoma ndi yisiti wowuma.
Pokonza mkate wokoma komanso wathanzi, muyenera kusakaniza zosakaniza zonse ndipo pakapita kanthawi ndikuziyika pa nkhuni zothira mafuta. Uvuniwo umatenthedwa mpaka madigiri 200, kenako mbaleyo imalowamo. Kuti muve fungo labwino komanso kukoma kwake, mutha kutulutsa buledi yemwe wamalizidwa, kunyowetsa malo ake ndikuwabwezeretsanso mu uvuni kwa mphindi zisanu.
Ukadaulo wa buledi wonyezimira wopanda shuga pogwiritsa ntchito makina a mkate ndi wosavuta. Kuti muchite izi, zosakaniza zonse zomwe mungafunike kuti mugone ndikusankha pulogalamu "mkate wamba". Nthawi yofunikira kuphika, imatsimikizira chida, ngati kuli kofunikira, mutha kuwonjezera. Pambuyo pa nthawi yoikika, mkate wa matenda ashuga azikhala okonzeka.
Pali maphikidwe osiyanasiyana opangira ufa wa anthu odwala matenda ashuga. Zopanga zopangidwa ndizosangalatsa. Nthawi zina mutha kudzisamalira nokha ku croutons yokazinga, koma muyenera kukumbukira malamulo ochepa:
- kusankha pakati pa zakudya zamatenda a shuga, munthu ayenera kuganizira zomwe katswiri wakupereka;
- vuto la m'mimba, matenda ashuga gastroparesis, kapena vuto lililonse, muyenera kukaonana ndi dokotala, chifukwa cha kusokonezekaku ndikukwiyitsa kwa mucosa;
- mukamaphika, muyenera kutsatira njira yomweyo.
Pali mitundu yosiyanasiyana yamalonda, koma ndi matenda ashuga, si mitundu yake yonse yomwe imaloledwa. Ndikosatheka kusintha mkate ndi zinthu zina, chifukwa zilibe kuchuluka kwa mapuloteni ndi fiber zomwe zili.
Ngati wodwala wadya chakudya chambiri cha tsiku lililonse, ndiye kuti palibe chifukwa chodya kwambiri. Izi zitha kukhala cholepheretsa kuwongolera kuchuluka kwa shuga.
Kodi ndi matenda amtundu wanji omwe odwala matenda ashuga angauze katswiri mu kanemayu.
