Kodi ndizotheka kudya pasitala? Kodi amaloledwa pamavuto a metabolic? Pali mikangano yambiri ngati pasitala angagwiritsidwe ntchito pa matenda a shuga, chifukwa mankhwalawo ndi opatsa thanzi kwambiri, pomwe ali ndi zinthu zina zofunika kuzitsatira. Ndi matenda a shuga, mutha kudya pasitala kuchokera ku tirigu wa durum, njira yokhayo yokwanitsira thupi, kubwezeretsa thanzi osati kuvulaza chiwerengero, kuthetsa kuchuluka kwa shuga m'magazi ndi kunenepa kwambiri.
Ndi matenda a shuga, pasitala imakhala ndi zotsatira zabwino pakudya yamagaya, koma malinga ndi kusankha kwa njira yophikira yoyenera. Ngati munthu wodwala matenda ashuga asankha mbewu zonse za pasitala, mbaleyo imakhala fayilo. Komabe, pafupifupi zipatso zonse zomwe zimapangidwa mdziko lathuli sizitchedwa zolondola, zimapangidwa kuchokera ku ufa wa mitundu yofewa ya tirigu.
Mukamaganiza za matenda amtundu wa shuga 1, ziyenera kudziwitsidwa kuti pamenepa phala iliyonse imatha kudyedwa popanda choletsa. Koma sitiyenera kuiwala kuti poyerekeza zakumbuyo ya chakudya chopatsa mphamvu, wodwalayo ayenera kuyang'anitsitsa kuchuluka kwa insulini, komwe kumapangitsa kuti pakhale malipiro ogwiritsira ntchito mbale.
Kwa odwala omwe ali ndi mtundu wachiwiri wa matenda, kudya pasitala ndikofunikira pang'ono. Izi ndichifukwa:
- kuchuluka kwa kufunikira kwa fiber yayikulu sikumveka konse;
- ndikosatheka kulosera momwe pasta imakhudzira chiwalo china.
Nthawi yomweyo, zimadziwika kuti pasta imaphatikizidwa muzakudya, bola masamba ndi zipatso, michere ndi mavitamini ena amawadyera. Komanso, sizimapweteka kuwerengera zigawo za mkate nthawi iliyonse.
Kodi pasitala “wabwino” ndi wotani?
Ndizovuta kwambiri kuchotsa zizindikiro za matenda ashuga, amasonyezedwa kumwa mankhwala apadera, komanso kudya moyenera. Ndikofunikira kuperekera ntchito yamafuta angapo, kuti muchepetse zakudya zomwe zili ndi wowuma kwambiri.
Mu mtundu wa 2 wa shuga ndi mtundu woyamba wa 1, kuchuluka kwa zipatso zambewu zonse kuyenera kuvomerezeredwa ndi adokotala, ngati pali zovuta zina zilizonse, ndikofunikira kuchepetsa kuchuluka kwa pasitala powonjezera zina zamasamba m'malo mwake. Zilibe kanthu kuti zitheke kukhala spaghetti, pasitala kapena pasitala ya tirigu wathunthu ndi chinangwa.
Ndikwabwino kwa odwala matenda ashuga kusankha pasitala kuchokera ku tirigu wa durum; amathandiziradi thupi. Mutha kuwadya kangapo pa sabata, chifukwa ndi zakudya zomwe zimapangidwa pakudya, palibe wowuma pang'ono, ali mu mawonekedwe a kristalo. Choguliracho chimakhala chosakanikirana pang'onopang'ono komanso bwino, kwa nthawi yayitali ndikupereka kumverera kwanthete.
Msuzi wa tirigu weniweni, monga masamba a mpunga, uli ndi shuga pang'onopang'ono, umathandiza kukhalabe ndi shuga komanso magazi ambiri.
Pogula pasitala ya matenda ashuga, muyenera kukumbukira kuti muyenera kuwerenga mosamala zidziwitso zonse zolembedwa. Musanagule, muyenera kudziwa:
- mndandanda wamatumbo a glycemic;
- buledi.
Pasitala wabwino kwambiri amapangidwa kokha kuchokera ku mitundu yolimba, kulembanso kwina kulikonse kukuwonetsa kuti muyenera kukana malonda a shuga. Zimachitika kuti kalasi A ikuwonetsedwa phukusi, zomwe zikutanthauza kuti ufa wa tirigu durum udagwiritsidwa ntchito. Pazinthu zopangidwa kuchokera ku mitundu ya tirigu yofewa kwa mitundu yachiwiri ya ashuga, mulibe zinthu zopindulitsa.
Kuphatikiza apo, mafuta a amaranth ndiabwino.
Momwe simuyenera kuwononga ndikudya pasitala moyenera
Ndikofunikira kuti musangophunzira momwe mungasankhire pasiti yoyenera, ndikofunikanso kuwaphika bwino kuti asadye michere yopanda mafuta, yomwe imakhazikika pakhungu monga mafuta.
Njira yapamwamba yophika pasitala ndikuphika, chinthu chachikulu ndikudziwa tsatanetsatane wa mbaleyo. Choyamba, pasitala sangaphikidwe mpaka kumapeto, apo ayi amakhala opanda vuto komanso osathandiza. Malangizo oti tiwonjezere masamba amadzi ndi madzi ophika pasitala ndiwotsutsana; akatswiri ena azakudya amakhulupirira kuti ndibwino kusathira mafuta.
Mlingo wa kukonzekera kwa mbale uyenera kuwonedwa kuti ulawe, ndipo mtundu wa shuga 2 umafunika kukhala wovuta pang'ono. Tip ina - pasitala iyenera kukonzekedwa mwatsopano, dzulo kapena pambuyo pake spaghetti ndi pasitala sizabwino.
Mbale yophika yomwe inakonzedwa molingana ndi malamulo iyenera kudyedwa pamodzi ndi masamba abwino okhala ndi index ya glycemic yotsika. Ndizowopsa kuphatikiza pasitala ndi Zakudyazi ndi nsomba ndi nyama. Njira yothandizira zakudya:
- amathandiza kubwezeretsa kuchepa kwa mapuloteni;
- thupi limadzazidwa ndi mphamvu.
Nthawi yabwino yogwiritsira ntchito pasitala siiponso kawiri kapena katatu pa sabata. Nthawi iliyonse muyenera kulabadira nthawi yatsiku pomwe odwala matenda ashuga akukonzekera kudya pasitala, akatswiri a zaumoyo komanso akatswiri azaumoyo akalangizidwa kuti muzidya chakudya cham'mawa kapena chamasana. Simungathe kugwiritsa ntchito pasitala ya shuga m'mawa, chifukwa thupi lilibe nthawi yoti liwotche zopatsa mphamvu zopezeka ndi malonda.
Pasitala yolimba imakonzedwa kuti pasteurization, njira iyi ndi njira yopangira kukanikiza mtanda, filimu yoteteza imapangidwa mozungulira iwo yomwe imateteza wowuma ku gelation. Pasitala yofananira imakhala ndi index yotsika ya glycemic, koma ngati muwawiritsa kwa mphindi 5-12.
Ngati mumaphika pasitala kwa mphindi 12-15, mndandanda wazogulitsa wa glycemic uzikula kuchokera pa 50 kufika pa 55, koma kuphika mu mphindi 5-6 kumachepetsa index ya glycemic mpaka 45. Mwanjira ina, tirigu wa durum amayenera kuti azikhala wonenepa pang'ono. Mbale yonse ya tirigu ikapangidwa kuchokera ku ufa wa wholemeal, muyezo wawo wa insulin ndi wofanana ndi 35. Kugula ndizofunikira, amapindulanso kwambiri.
Macaroni okhala ndi zero GI kulibe.
Doshirak ndi matenda ashuga
Anthu omwe ali ndi matenda a shuga nthawi zina amafuna kudya chakudya mwachangu, mwachitsanzo, anthu ambiri amakonda Zakudyazi pompopompo. Mitundu iyi ya pasitala imapangidwa kuchokera ku ufa wa premium, madzi ndi ufa wa dzira. Doshirak ndi yoyipa chifukwa Chinsinsi chake chimakhudzana ndi kugwiritsa ntchito mafuta amkati ndi masamba mafuta. Zosangalatsa zimakhala ndi mchere wambiri, zonunkhira, utoto, zonunkhira, glosamate ya monosodium. Kodi odwala matenda ashuga angathe kudya zotere?
Ngati mumaphika Doshirak popanda zokometsera, ndikungophika pang'ono madzi otentha, imatha kutchedwa kuti chinthu chovomerezeka kwa odwala matenda ashuga. Palibe ma amino acid ofunikira, mavitamini othandiza komanso mafuta m'gululi, ndipo pali mafuta ambiri. Chifukwa chake, kudya malonda kwa nthawi yayitali kumakhala kovulaza ngakhale kwa munthu wathanzi lathunthu, osatchula wodwala matenda ashuga omwe amatsatira menyu wina wokhala ndi shuga wambiri. Ndipo sizovuta kunena kuti Doshirak ali ndi mikate ingati.
Odwala omwe ali ndi vuto la m'mimba komanso zovuta pamatumbo, kugwiritsa ntchito Zakudyazi pafupipafupi kumayambitsa chisokonezo, mpaka zilonda zam'mimba.
Mankhwalawa alibe chakudya chopatsa thanzi, m'malo mwake, ndibwino kuti mugule nyama yanyama yonseyo.
Zakudya Zosowa Zakudya Zosowa
Ndi matenda a shuga a Type 2, mutha kudya pasitala monga mbali ya mbale zazikulu, mumaloledwa kuphika msuzi wa nkhuku, womwe umasiyanitsa pang'ono zakudya za odwala omwe ali ndi vuto la metabolic. Pakufunika pofotokoza kuti tsiku lililonse munthu sayenera kudya zakudya za anthu odwala matenda ashuga, masiku angapo akuyenera kuwonedwa pakubwereza.
Kuti mukonze mbale muyenera kugula pasitala owala-tirigu (1 chikho), mafuta ochepa a nkhuku (500 g), parmesan (supuni ziwiri). Mapepala a basil, sipinachi wosenda (2 makapu), anyezi yaying'ono, karoti mmodzi, ndi mazira awiri a nkhuku omenyedwa, mkate ndi mikanda itatu ya msuzi wa nkhuku ndizothandiza msuzi.
Kukonzekera kwa zigawo zikuluzikulu kumatenga mphindi 20, kuphika msuzi kwa theka la ola. Choyamba, mince iyenera kusakanizidwa ndi mazira, tchizi, anyezi osankhidwa, basil ndi mkate wa mkate. Mipira yaying'ono imapangidwa kuchokera kusakaniza. Mu matenda ashuga, nyama yamwana wonda ingagwiritsidwe ntchito m'malo mwa nkhuku.
Pakadali pano, bweretsani nkhuku ku chithupsa, ponyani sipinachi ndi pasitala, kaloti wosankhidwa ndi mkatikati mwa nyama. Ikawiritsa kachiwiri, sinthani kutentha, kuphika kwa mphindi 10, musanathenso, mbaleyo imayenera kuwazidwa ndi tchizi yokazinga. Msuziyo udzakhutitsa thupi ndi mavitamini, kupereka chidwi chokwanira. Zakudya zoterezi ndizakudya zabwino kwambiri kwa odwala matenda ashuga, koma muyenera kukana kudya chakudya chamadzulo, chifukwa simungadye pasitala madzulo.
Momwe mungaphikire pasitala katswiri wa matenda ashuga adzanena mu kanema munkhaniyi.
