Akapezeka ndi matenda ashuga, zakudya zina zimaloledwa kudya, komanso pang'ono. Tsoka ilo, simungakwanitse kudya zipatso zouma zokha, chifukwa zimakhala ndi shuga wambiri.
Pakadali pano, ndikakonzekera bwino, masamba owuma zipatso amatha kukhala opindulitsa. Zomwe zouma zimatha kudyedwa ndi matenda a shuga zimatengera kuopsa kwa matendawa komanso kupezeka kwa zovuta.
Ziyenera kufotokozedwanso kuti zipatso zouma ndi chinthu chomwe chinyezi chimachotsedwa mokakamizidwa kapena mwachilengedwe. Njira yokonzekera kuyanika imagwira ntchito yofunika kwambiri, popeza nthawi yosungirako ndi kusungidwa kwa michere zimadalira.
Zipatso zouma bwino mwachilengedwe, madziwo akapepuka pang'ono pang'onopang'ono, mankhwalawo sakhala akuthamanga kwambiri ndipo amatha kusunga mavitamini ochuluka. Kuuma pansi pa dzuwa kumakhalanso ndi zopindulitsa zake, zipatso zidzauma mwachangu, ngakhale iwo eni amataya mavitamini mwachangu.
Njira yosasangalatsa kwambiri yokomera kuyanika ndikugwiritsa ntchito kutentha kwambiri, kuyanika koopsa kuyaka pafupifupi 60% ya zinthu zamtengo wapatali. Ndichizolowezi kuti opanga azigwiritsa ntchito nyali ndi zopisira poyambira palafini kapena mafuta pa nthawi yopukuta, zomwe zimakhudza kukomoka kwa chinthu. Wopatsirayo ayenera kuchenjeza momwe malonda amapangidwira.
Matenda A shuga Amalole Zipatso Zouma
Kodi ndizotheka kudya zipatso zouma? Kodi zipatso zouma ndizabwino kwambiri kwa odwala matenda ashuga? Choyamba muyenera kudziwa kuti glycemic index ya zinthu ndi magawo ake ndi shuga yanji.
Zipatso zovulaza kwambiri zamtundu wa 2 wa shuga ndi maapulo owuma ndi mitengo yake, glycemic index yawo ndi 29 pokha. Maapulo othandiza kwambiri ndi mitundu yobiriwira, angagwiritsidwe ntchito kupanga compote popanda shuga.
Pachiwiri pa kufunikira kwa ma apricots owuma, mayendedwe ake a glycemic ndi 35. Komabe, ngakhale pali chizindikiro chotsika kwambiri chodziwika bwino cha matenda amtundu wa 2, ma apricots owuma amadyedwa pang'ono, mankhwalawo ali ndi chakudya chambiri. Izi zimachitika kuti kuchokera ku maapulo owuma kumamera ziwunda.
Koma odwala matenda ashuga ayenera kuphatikiza zouma mosamala m'zakudyazo, zimakhala ndi glycemic index ya 65, yosavomerezeka ndikuphwanya kagayidwe kazakudya. Kuphatikiza apo, ndibwino kuti odwala asiye nthochi zouma, yamatcheri ndi chinanazi, zipatso zosapsa zouma (guava, avocado, durian, carom poyambira). Chipatso monga papaya zouma chimatha kuvulaza ena.
Zipatso zouma za mtundu wachiwiri wa shuga ndi izi:
- maapulo
- malalanje
- mapichesi;
- mapeyala
- plums.
Ndikofunika kudya zipatso zouma zankhwangwala, phulusa lamapiri, sitiroberi zamtchire, lingonberry, raspberries. Mu shuga, amatha kuwonjezeredwa ndi ma compotes a odwala matenda ashuga, odzola, ndi phala.
Mabhanana, nkhuyu, mphesa zamphesa zimatha kuvulaza, zimakhala ndi shuga wambiri wobisika.
Momwe mungagwiritsire ntchito chowuma
Ngati zonse zili zomveka bwino ndi zipatso zouma, muyenera kudziwa kuchuluka kwa momwe angathe kudya ndi matenda amtundu wa 2 kuti asakhudze shuga ya magazi a anthu, momwe angachitire molondola.
Mutha kupanga zipatso zambiri zokhala ndi matenda ashuga, chifukwa muyenera kusamba zipatsozo, onetsetsani kuti mwazilowa m'madzi ozizira kwa maola osachepera 5, ndibwino kusiya usiku. Ngati ndi kotheka, maola angapo aliwonse ndikofunikira kusintha madzi, motero ndikotheka kutsuka shuga mumtundu wouma. Pambuyo pokhapokha amaloledwa kuyamba kuphika compote. Kuti mumve kukoma, mutha kuwonjezera kakomedwe kakang'ono, sinamoni.
Wodwala akakonda kudya chisakanizo cha zipatso zouma bwino, ayeneranso kunyowa m'madzi ozizira. Chipatso chosambitsidwa chimathiridwa ndi madzi otentha, nthawi iliyonse ndikusintha madzi, chipatsocho chimayenera kukhala chofewa.
Zipatso zouma zokhala ndi mtundu wa shuga wachiwiri zimatha kuwonjezeredwa tiyi, maapulo owuma ndi abwino mu chakumwa chotentha, mankhwalawa ali ndi zinthu zofunika zofunikira kwa odwala matenda ashuga:
- magnesium
- potaziyamu.
Ngati wodwala wodwala matenda a shuga atenga maantibayotiki, amawonetsedwa kuti azitsatira zakudya zapadera, gwiritsani ntchito zipatso zouma mosamala, chifukwa zimatha kupititsa patsogolo zotsatira za mankhwala. Mahwende owuma sangawonjezedwe kuti compote; amawadyedwa monga mbale yodziyimira pawokha.
Prunes amaloledwa kugwiritsidwa ntchito pokonza zakudya zamafuta, zipatso zopatsa thanzi, masaladi, ufa ndi zakudya zina zomwe zimatha kudya, zomwe ndizotheka ndi matenda a shuga 2 ndi kapamba, mchere. Mutha kumwa compote nthawi iliyonse masana, muli mavitamini ambiri. Gome lokhala ndi index ya glycemic lili patsamba lathu.
Kodi odwala matenda ashuga amaloledwa kudya zipatso zingati?
Mukamadya mitundu yambiri ya zipatso zouma, ndikofunikira kusunga Mlingo wokhwima, izi sizingadzivulaze. Zouma zitha kudyedwa supuni yambiri patsiku, kumaba zipatso zosaposa zitatu, masiku - chimodzi chokha patsiku.
Muyenera kudziwa kuti ndi kutupa komwe kumachitika chifukwa cha kapamba, ma prunes ndi othandizanso, zipatso zouma zoterezi komanso mtundu wachiwiri wa shuga zithandizanso kupewetsa zizindikiro za matendawa, kufulumizitsa kuchira.
Popanda malire, amaloledwa kudya zipatso zouma zokhala ndi chisonyezo chochepa cha glycemic, mapeyala osaphatikizika, maapulo. Zogulitsa zoterezi zingakhale cholowa m'malo mwazipatso zatsopano, ndikupanga mtundu wa maminiti ndi mavitamini tsiku lililonse.
Kupeza kwenikweni kwa odwala matenda ashuga a mtundu wa 2 adzakhala mapeyala, amatha kugwiritsidwa ntchito popanda choletsa, ngakhale ndi shuga wambiri. Chosangalatsa ndichakuti zipatso zouma zimagwiritsidwa ntchito ngati mankhwala, chifukwa zimakhala:
- biologic yogwira zinthu;
- mafuta ofunikira.
Chifukwa cha kuchuluka kwa mavitamini a peyala, thupi limatha kupirira matenda ambiri, mutha kudalira kuchuluka kwa chitetezo chokwanira.
Ponena za nkhuyu, ndikofunikira kusaikamo mwanjira iliyonse, pali shuga wambiri mu zakudya ndi oxalic acid, nkhuyu zimatha kuyambitsa zovuta za matenda ashuga amtundu wa 2. Ndi zovulaza kudya nkhuyu ndi kapamba, zambiri za m'mimba zamagetsi.
Ndi shuga wamagazi owonjezereka, amaloledwa kudya osaposa tsiku limodzi patsiku, koma ngati pali mbiri ya zovuta ndi thirakiti la m'mimba, masiku ayenera kusiyidwa kwathunthu. Cholinga chake ndichosavuta - mu zipatso zouma izi mumakhala mitundu ingapo yazakudya zomwe zimakhumudwitsa mucous membrane.
Magalamu zana amodzi ali ndi shuga wambiri, chakudya, zomwe zimakhudzanso wodwala. Kugwiritsa ntchito masiku a mavuto a impso ndi mutu wochepa chifukwa cha kukhalapo kwa zinthu zomwe zimayambitsa tyramine:
- kuchepa kwa mitsempha ya magazi;
- kukulira moyo wabwino.
Wodwala matenda ashuga atadwala, amatha kudya zoumba pang'ono. Koma ndi kunenepa kwambiri komanso kunenepa kwambiri, kulephera kwa mtima, zilonda zam'mimba, matenda am'mimba a m'mimba, zilonda zam'mimba, sizoletsedwa.
Mwina adotolo amalimbikitsa munthu wodwala matenda ashuga kuti azidya ma apricots owuma, ali ndi potaziyamu yambiri, magnesium, chitsulo, mavitamini ndi zinthu zina zofunika. Ma apricots owuma sangaphatikizidwe muzakudya ndi kuchepa kwa kuthamanga kwa magazi (kuthamanga kwa magazi), koma ndi matenda oopsa (hypertension) mankhwalawo amathandizira kusintha mkhalidwewo, zipatso zimapangitsa kuthamanga kwa magazi.
Zipatso zouma zofunikira kwambiri za mtundu wachiwiri wa shuga ndi zipatso; zimatha kuwiritsa kapena kudyeka mwanjira zawo. Muli ma antioxidants omwe amalepheretsa chitukuko cha:
- zovuta;
- matenda a pathologies.
Mndandanda wotsika wa glycemic wa zipatso zouma umatsimikizira kuti mitengo yamalonda imatha kuphika ndikuwonkhetsa, ma pipi a zakudya amapangidwa kuchokera ku zipatso zouma za odwala matenda ashuga. Ngakhale zabwino zili pamalonda, ndikofunikira kuyang'anira thupi, chifukwa pamakhala zovuta zina. Musanagwiritse ntchito, sizipweteka kudziwa ngati pali ziwengo kuti ziume.
Othandizira azakudya samalimbikitsa kukongola kwakunja kwa zipatso zouma, kuyanika kofunika kwambiri sikuwoneka kokongola kwambiri, kumakhala ndi fungo lowala. Kuti mugulitse malonda mwachangu, woperekera zakudya amatha kukonza zinthuzo ndi zinthu zovulaza zomwe zimapangitsa kuti zipatso zouma zikhale zonyezimira komanso zokongola.
Chifukwa chake, mtundu uliwonse wa shuga ndi zipatso zouma ndizogwirizana kwathunthu. Pogwiritsa ntchito moyenera, mankhwalawa amapindulitsa, amakhuta thupi ndi mavitamini.
Momwe mungagwiritsire ntchito zipatso zouma za shuga zomwe zafotokozedwa muvidiyoyi.
