Kodi ma cookie opanda shuga angagwiritsidwe ntchito pa matenda ashuga? Kupatula apo, matenda amafunika njira yokwanira yopangira mndandanda watsiku ndi tsiku ndi kusankha koyenera kwa zigawo zake.
Ndiye chifukwa chake, nthawi zambiri ndi mtundu wachiwiri wa matenda ashuga, muyenera kusiya zakudya zomwe mumakonda komanso zinthu zomwe sizigwirizana ndi kuwunika kwa tebulo lamankhwala. Monga lamulo, index yawo ya glycemic ili pamlingo wokwera bwino, zomwe zikuwonetsa chiopsezo chowonjezeka mofulumira chamagulugi m'magazi.
Ndi makeke ati omwe angakonzedwe, kuphika kapena kugulidwa ndi anthu odwala matenda ashuga kuti asawononge thanzi lawo?
Zomwe zimapatsa thanzi poyambitsa matendawa
Kukula kwa matenda a pathological kumaphatikizapo kutsatira zakudya zapadera zochizira.
Zakudya zoyenera ndizofunikira kuteteza matenda a shuga, komanso kuchepetsa matenda.
Anthu odwala matenda ashuga nthawi zambiri amakhala ndi vuto la kunenepa kwam'mimba, zomwe zimapangitsa kuti matendawa apitirire komanso kuwonekera kwa zovuta zingapo. Ndiye chifukwa chake, kwa wodwala aliyense, funso la chithandizo chamankhwala limakhala louma kwambiri. Zakudya zochepa zama calori zimaphatikizapo kudya masamba ambiri atsopano, zakudya zamasamba, mapuloteni, komanso kuchepetsa zakudya zamafuta. Odwala ambiri amayesa kusiya ma carbohydrate, chifukwa pali lingaliro kuti munthu amayamba kulemera kuchokera ku zinthu zotere.
Tiyenera kudziwa kuti ndizofunikira kuti thupi la munthu lipatsenso mphamvu. Zowonadi, zakudya zamagulu m'magazi zimatchulidwa kuti ndizofunikira zomwe zimatha kuwonjezera kuchuluka kwa shuga m'magazi.
Komabe, musaweruze kwambiri komanso pang'ono kuti musamwe (kapena musangowasiya):
- Zakudya zopatsa thanzi ziyenera kupezeka m'zakudya za munthu aliyense ndipo odwala matenda ashuga ndi okhanso. Nthawi yomweyo, theka la zopatsa mphamvu zomwe zimagwiritsidwa ntchito patsiku ziyenera kukhala ndi mafuta.
- Kumbukirani kuti pali magulu osiyanasiyana ndi mitundu yamafuta amafuta.
Mtundu woyamba wa zakudya zam'madzi zomwe zimatchedwa kuti digestible mosavuta. Zinthu zotere zimapangidwa ndi mamolekyu ang'onoang'ono ndipo zimatengedwa mwachangu m'mimba. Ndi omwe amathandizira kuwonjezeka kwakukulu komanso kowopsa kwa glucose wamagazi. Choyamba, chakudya choterechi chimakhala ndi shuga ndi uchi, misuzi ya zipatso ndi mowa.
Mtundu wotsatira wa zakudya zamagulu owonjezera umadziwika kuti ndi zovuta kugaya. Zogulitsa zotere sizitha kukulitsa shuga m'magazi, chifukwa ma mamolekyulu a starch amafunikira ndalama zambiri kuti ziwonongeke. Ichi ndichifukwa chake, kuchuluka kwa shuga kwa zinthu zotere sikumatchulidwa kwenikweni. Gululi la zakudya zotere limatha kuphatikiza chimanga, buledi ndi mkate, mbatata. Zakudya zophatikiza zovuta zimapezekanso muzakudya za munthu aliyense, koma pang'ono, kupatsa thupi mphamvu yofunikira.
Ndizovuta kwa anthu ambiri odwala matenda ashuga kukana maswiti angapo ndi confectionery. Ichi ndichifukwa chake, makampani amakono azakudya amapereka mitundu yosiyanasiyana ya ma cookie a shuga, jams ndi jams. Zomwe zimapangidwira monga zakudya zamtunduwu zimaphatikizapo zinthu zapadera, zotsekemera, zomwe zimadziwika kuti Surel ndi Sacrazine (saccharin).
Amapereka kutsekemera kwa chakudya, koma osathandizira pakuwonjezeka kwambiri kwaminyewa ya shuga.
Kuphika kovomerezeka kwa osachiritsika omwe amadalira shuga
Kwa matenda amtundu wa 1 kapena matenda ashuga a 2, kugwiritsa ntchito mitundu ingapo ya confectionery mwanjira ya makeke kapena makeke sikuvomerezeka.
Nthawi yomweyo, ndizovuta kwa odwala ambiri (makamaka poyamba) kusiya maswiti amodzimodzi komanso mbale zina zomwe amakonda. Ngati pali chikhumbo chachikulu chodzichitira nokha chokoma, mutha kudya ma cookie apadera a shuga, koma ochepa. Kuphatikizika ndi maphikidwe a zinthu zoterezi zikuyenera kukhala zogwirizana ndi zomwe zimachitika mu matenda ndi zomwe wodwala akufuna.
Mndandanda wa glycemic wama cookie a shuga uyenera kukhala wotsika kwambiri (momwe zingathere). Izi zikugwira ntchito pazogulitsa, zopangidwa kunyumba ndi zogulitsa.
Mukamakonzera makeke osapatsa shuga kunyumba kwa odwala matenda ashuga, muyenera kutsatira malangizo ena:
- kusankha koyenera kuphika kuyenera kukhala mitundu iyi ya ufa: oat, Buckwheat kapena rye, ndizoletsedwa kugwiritsa ntchito ufa wa tirigu wang
- pewani kugwiritsa ntchito mazira a nkhuku yaiwisiꓼ
- osagwiritsa ntchito batala pakuphika, ndibwino kuti musinthe ndi mafuta a masamba komanso ndi mafuta ochepa - margarine kapena kufalitsa;
- Potsekemera ndizoletsedwa kuwonjezera shuga woyengedwa, ndikuwakonda okoma achilengedwe, omwe angagulidwe m'masitolo apadera kapena m'madipatimenti akuluakulu a shuga.
Monga lamulo, pakati pazofunikira kwambiri pakuphika wamba, kumagwiritsidwa ntchito:
- shugaꓼ
- ufaꓼ
- mafuta.
Ma cookie omwe amagwiritsidwa ntchito ngati matenda ashuga sayenera kuphika ndi shuga, chifukwa izi zimapangitsa kuti shuga azichulukirapo, zomwe zingasokoneze thanzi la wodwalayo. Ndikofunikira kusankha kapena kuphika zinthu zotere, mumapangidwe ake omwe azikhala okoma. Chimodzi mwazodziwika bwino komanso zothandiza masiku ano ndi stevia (chomera).
Flour, pamaziko omwe katundu wophika omwe adaphikidwa, ayenera kukhala ndi index yotsika ya glycemic, chifukwa chake, zokonda zimaperekedwa kukukuta kapena oatmeal, rye. Kuphatikiza apo, mutha kugwiritsa ntchito zigawo zingapo ndikuphatikiza mitundu yake yosiyanasiyana. Tiyenera kudziwa kuti wowuma amaphatikizidwanso muzinthu zoletsedwa, zomwe ziyenera kudziwika.
Mafuta mu mawonekedwe a batala amalimbikitsidwa kupewedwa posankha ma cookie a shuga. Nthawi yomweyo, zomwe zimapezeka margarine ziyenera kukhala zochepa. Ngati mumaphika ma cookie opangidwa ndi anthu odwala matenda ashuga, ndiye kuti mankhwalawa akhoza kusinthidwa ndi coconut kapena applesauce.
Kuphatikiza kwakukulu kumakhala kusenda zipatso zobiriwira.
Kodi mungasankhe bwanji zogulitsa?
Ma cookie a mtundu wa 2 odwala matenda ashuga sayenera kukhala ndi shuga wokhazikika.
M'malo mwa zotsekemera zoterezi, fructose, stevia kapena malo ena olakwika omwe amagwiritsidwa ntchito.
Ndiye chifukwa chake, confectionery kwa odwala omwe ali ndi chitukuko cha shuga ali ndiukadaulo wawo wophika.
Poyamba, odwala matendawa ayenera kuzolowera maswiti atsopano, chifukwa mawonekedwe amtunduwu amasiyana ndi anzawo.
Ngakhale kuti pali mitundu yosiyanasiyana ya mankhwala opangira ma confectionery m'madipatimenti a shuga m'masitolo, ndikofunikira kukambirana ndi mwayi wogwiritsidwa ntchito ndi dokotala.
Akatswiri azachipatala azitha kulangiza kuti ndi zakudya ziti zomwe ndizovomerezeka kudya, zomwe ndi bwino kupewa. Kuphatikiza apo, nthawi ya matendawa odwala osiyanasiyana imatha kuchitika mosiyanasiyana, ndipo zakudya zosankhidwa bwino sizingathandize kukula kwa zovuta za matenda ashuga.
Mpaka pano, zosankha kwambiri za "cookie" zotetezeka kwambiri za anthu odwala matenda ashuga ndi:
- Oatmeal.
- Ma cookie a Galetny.
- Zilembo zopanda mauthenga popanda zowonjezera zosiyanasiyana.
- Cookies Maria.
Ngakhale zosankha zovomerezeka ngati izi (mabisiketi ndi zoyatsira) zitha kudyedwa zochepa - osapitilira zidutswa zitatu kapena zinayi patsiku.
Sizoletsedwa kudya mafuta (makeke amfupi, ma waffles) ndi mitundu yolemera. Kuphatikiza apo, pogula maswiti am'masitolo, ndikofunikira kulipira chidwi kupezeka kwa mankhwala osungira. Njirayi sioyeneranso kwa odwala matenda ashuga. Matendawa amaletsa ziletso zambiri zamafuta, koma ichi sichiri chifukwa chokana chokoma komanso chokoma.
Chinthu chachikulu ndikusankha zinthu zoyenera.
Ma cookie a Homie
Ndi makeke ati a shuga omwe mungadzipange nokha kunyumba?
Pali maphikidwe osiyanasiyana omwe amaphatikizapo ma cookie osapatsa shuga msanga, ma Whey, fructose, kapena ma brine cookies.
Chinsinsi cha cookie chosavuta chopanda shuga ndichosavuta.
Njira yodziwika kwambiri ndi iyi:
- Phukusi limodzi lachitatu la margarine.
- Makapu amodzi ndi theka a oat kapena ufa wa rye.
- Gawo lachitatu la supuni ya zotsekemera (mwachitsanzo, fructose).
- Mazira awiri a zinziri.
- Mchere pang'ono.
- Vanillin chifukwa cha fungo lokhalokha la kumaliza kuphika.
Kanda mtanda wakhungu ndikusakaniza zonse zomwe zili pamwambapa. Kenako, pogwiritsa ntchito syringe yophika, ikani papepala lophika lomwe lophimbidwa ndi pepala lophika mu mawonekedwe a mabwalo ang'onoang'ono. Kuphika mu uvuni wa preheated pa kutentha kwa madigiri mazana awiri kwa mphindi khumi ndi zisanu.
Maphikidwe otchuka kwambiri a odwala matenda ashuga ndi awa:
- keke wopanda shuga wa gingerbread
- makeke opanda mwanaꓼ
- shuga wopanda uchi makeke
- chodzaza ndi tchizi tchizi chopanda shugaꓼ
- ndi kuwonjezera pang'ono mtedza (zipatso zouma ndizoyeneranso).
Pokonzekera ma cookie opanda shuga, amaloledwa kugwiritsa ntchito malonda onse okhala ndi index yotsika ya glycemic.
Chosavuta komanso chokondedwa kwambiri ndi ambiri ndi ma cookie oatmeal. Pofuna kuphika kunyumba, muyenera zina zochepa:
- Hafu ya kapu ya oatmeal ndi oatmeal.
- Hafu yagalasi lamadzi.
- Hafu ya supuni ya zotsekemera.
- Vanillin.
- Supuni ya margarine.
Pangani makeke ang'onoang'ono kuchokera ku mtanda womalizidwa ndikulemba pamapepala ophika ndi pepala lophika. Ma cookie oterewa amakhala onunkhira bwino komanso otsekemera m'thupi.
Momwe mungapangire makeke opanda shuga omwe akufotokozedwa muvidiyo iyi.
