Mtundu wachiwiri wa matenda ashuga, munthu ayenera kusintha kwambiri moyo wake kuti kuchuluka kwa glucose m'magazi kusakule kwambiri. Muyenera kuchita masewera olimbitsa thupi pafupipafupi komanso kudya zakudya zochepa za carb. Endocrinologists amapanga zakudya zozikidwa pa glycemic index (GI) yazogulitsa.
Ndikulakwitsa kuganiza kuti zosankha za anthu odwala matenda ashuga ndizabwino, m'malo mwake, kuchokera mndandanda wazakudya zomwe mungalolere mumatha kuphika mitundu yosiyanasiyana yotsukidwa ndi chakudya chamunthu wathanzi.
Komabe, gulu lina la zakudya liyenera kutayidwa, mwachitsanzo, mkate wa tirigu. Koma Pankhaniyi, pali njira ina yabwino - mkate wa matenda ashuga.
Pansipa tikambirana mtundu wa buledi woti musankhe odwala matenda ashuga, mndandanda wawo wa glycemic ndi zakudya zopatsa mphamvu, kaya ndizotheka kupanga nokha mkate. Zophikira za rye ndi mkate wa buckwheat zimafotokozedwanso.
Glycemic index ya mkate
Kuti kuchuluka kwa shuga m'magazi a wodwalayo sikuwonjezeke, muyenera kusankha zakudya ndi zakumwa zomwe glycemic index yake siyidutsa 49 mayunitsi. Chakudya chotere ndicho chakudya chachikulu. Zakudya zokhala ndi chizindikiro kuchokera ku 50 mpaka 69 mayunitsi zimatha kuphatikizidwa mu chakudya pokhapokha, ndiye kuti, osapitilira kawiri kapena katatu pa sabata, chiwerengero cha ma servings sichidutsa magalamu zana ndi zisanu.
Ngati glycemic index ya chakudya ndiyokwana 70 kapena kupitilira, ndiye kuti imakhala ndi chiwopsezo chokwanira mthupi, kukulira msanga wamagazi. Gululi la zinthu liyenera kusiyidwa kamodzi kokha. Zimachitikanso kuti GI imachulukirapo, kutengera kutentha kwa kutentha ndi kusasinthasintha. Lamuloli limabadwa mumasamba, zipatso ndi zipatso, sizigwirizana ndi mkate.
Kuphatikiza apo, ndikofunikira kuganizira zopatsa kalori pazogulitsa. Kupatula apo, kukhala wodwala wopanda matenda a shuga, muyenera kuyang'anira kunenepa kwanu, chifukwa chachikulu chakulephera kwa endocrine system kunenepa kwambiri. Ndipo ngati wodwalayo ali ndi mavuto onenepa kwambiri, ndiye kuti ayenera kuthetsedwa. Pongoyambira, muyenera kuchepetsa zakudya zanu zopatsa mphamvu zosaposa 2000 kcal patsiku.
Kuti mumvetsetse ngati ndizotheka kudya mkate ndi matenda ashuga, muyenera kudziwa zomwe zili ndi calorie ndi index ya glycemic.
Ma mkate a Rye ali ndi izi:
- glycemic index ndi magawo 50;
- zopatsa mphamvu pa magalamu 100 azinthu zikhala 310 kcal.
Kutengera ndi ufa wa mkate womwe umapangidwa, zopatsa mphamvu za calorie ndi GI zimasiyana pang'ono, koma osati kwambiri. Endocrinologists amalimbikira kunena kuti odwala matenda ashuga asinthanitsa mkate ndi buledi.
Chowonadi ndi chakuti izi zimapangidwa ndi mineral complex, yowonda kwambiri, yomwe imachepetsa kwambiri kugwiritsidwa ntchito. Mkate umodzi umalemera pafupifupi magalamu asanu, pomwe kagawo ka mkate wa rye ndi magalamu makumi awiri ndi asanu, ndi zopatsa mphamvu zofanana. M'pofunika kudziwa nthawi yomweyo kuti mungadye mkate wambiri wa shuga wambiri patsiku. Pa chakudya chilichonse, theka la mkate ndi lovomerezeka, ndiye kuti, mpaka zidutswa zitatu patsiku, komabe, simuyenera "kutsamira" pazomwezi.
Ndikofunika kupaka mkate mu theka loyamba la masana kuti chakudya chamafuta omwe amalandilidwa m'thupi azilowetsedwa mwachangu, ndikulimbitsa thupi kwamunthu, pakangodutsa theka la tsiku.
Ubwino wa mkate
M'masitolo aliwonse, mutha kupeza mkate wapadera wa matenda ashuga, pokonza omwe shuga sunagwiritsidwe ntchito. Kuphatikiza kwakukulu kwa izi ndikuti mulibe yisiti, ndipo mkatewo pawokha umapangitsidwa ndi mavitamini, mchere ndi mchere.
Kuphatikiza pazowonjezera "zotetezeka" pazakudya, thupi la munthu limalandira zinthu zofunika. Mwakutero, ndikofunikira kuti odwala matenda ashuga azitha kudya mavitamini ndi michere, chifukwa mayankho awo amavuta.
Kusakhalapo kwa yisiti sikungayambitse kupesa m'mimba, ndipo mbewu zonse zomwe zimaphatikizidwa ndizomwe zimachotsa poizoni ndikuwongolera magwiridwe antchito am'mimba. Mapuloteni okhala m'mizere yama buledi amapezedwa bwino ndi thupi ndikupatsanso kumva kukoma nthawi yayitali. Chifukwa chake ndikofunikira kuti muphatikize muzopezeka muzakudya, mwachitsanzo, kuwaphatikiza ndi saladi wamasamba. Zotsatira zake ndi zothandiza komanso zosavuta masana. Mtundu wokha wa mkate ndiomwe umaloledwa kwa odwala matenda ashuga, mkate wa tirigu ndi woletsedwa.
Kodi ndimakonda mkate uti
- rye
- mbewu monga buckwheat;
- kuchokera ku mbewu zosakanizika.
Zolemba za Dr korner ndizofunikira kwambiri; kusankhidwa kwawo ndikokulira.
Buckwheat ndi rye mkate
Mtundu "DR Kerner" umapanga buledi wamphesa wa chimanga (chithunzi chikuwonetsedwa). Mtengo wawo wa calorific pa magalamu 100 azigawo udzangokhala 220 kcal. Akatswiri azakudya amalimbikitsa kuti asinthe mkate, chifukwa mu mtanda umodzi mumakhala mafuta osachepera kasanu kuposa mkate.
Pophika, ufa wa buckwheat umagwiritsidwa ntchito, mndandanda wake ndi magawo 50. Phindu la malonda ake silingatsutsidwe. Muli mavitamini B, proitamin A (retinol), mapuloteni, iron ndi amino acid. Kuphatikiza apo, amakoma kwambiri. Mwa kuzidya pafupipafupi, mutha kusintha magwiridwe am'mimba ndikupewa mawonekedwe a minofu ya adipose.
Maphikidwe a mkate wa rye (zithunzi zingapo zimaperekedwa) zimaphatikizapo tirigu, buckwheat ndi ufa wa rye. Komanso yokonzedwa yopanda yisiti ndi shuga. Muli zinthu izi:
- Sodium
- selenium;
- chitsulo
- potaziyamu
- Mavitamini B
Izi ndizofunikira kuti thupi lizigwira ntchito bwino. Kugwiritsa ntchito izi tsiku lililonse, thupi limalandira zotsatirazi:
- ntchito ya m'mimba thirakiti imakhala yofanana;
- ma slags ndi poizoni amachotsedwa;
- kuchuluka kwa shuga m'magazi sikukula;
- Mavitamini a B ali ndi phindu pamapangidwe amanjenje, kugona kumakhala bwino ndipo nkhawa zimatha;
- khungu limayenda bwino.
Mikate ya Buckwheat ndi rye ndiyabwino kwambiri, ndipo koposa zonse, imagwiranso ntchito ngati mkate wa tirigu.
Maphikidwe a mkate
Zophikira za buledi wa matenda ashuga zimasiyanasiyana. Chinthu chachikulu ndikuti musaiwale zomwe ufa wa odwala matenda ashuga sangawononge thanzi. Ndikwabwino kupereka zokonda za oatmeal, buckwheat, rye, flaxseed ndi ufa wa coconut.
Pochita kuphika, Chinsinsicho chitha kukulitsidwa. Tiyerekeze kuti mukuwonjezera mbewu za maungu, nthangala za sesame ndi adyo kudzera pa chosindikizira ku mtanda wa mkate. Mwambiri, zimangokhala pazokonda zanu zokha. Zosakaniza zingapo zimapangitsa malonda kuti azikhala ndi chidwi.
Ndikwabwino kusankha mafuta opanda mkaka, opanda mafuta a zero. Onjezani dzira limodzi mumphika, ndikukhazikitsa lachiwiri ndi mapuloteni okha. Malingaliro otere amaperekedwa ndi endocrinologists. Chowonadi ndi chakuti yolk imakhala ndi cholesterol yoyipa yochulukirapo, yomwe imayambitsa kuphipha kwa mitsempha yamagazi ndikupanga ma cholesterol plaque, ndipo iyi ndi njira yofala kwa odwala matenda ashuga.
Kupanga oatmeal, zosakaniza zotsatirazi zidzafunika:
- oat chinangwa - magalamu 150;
- tirigu wa tirigu - 50 magalamu;
- skim mkaka - 250 milliliters;
- dzira limodzi ndi mapuloteni amodzi;
- mchere, tsabola wakuda pansi - kumapeto kwa mpeni;
- zovala zingapo za adyo.
Thirani chimanga mumtsuko ndikuthira mkaka, kusiya kwa theka la ola, kotero kuti adatupa. Mutatha kuwonjezera adyo kudutsa pa akanikiza, onjezerani mchere ndi tsabola, kumenya mazira ndi kusakaniza mpaka yosalala.
Phimbani pepala lophika ndi pepala lokazikiramo ndikuyika mtanda, ndikuyamwa ndi spatula yamatabwa. Kuphika kwa theka la ola. Mkatewo utazirala pang'ono, uziduleni kukhala mabwalo kapena kupanga mawonekedwe ozungulira.
Chinsinsi cha mkate wa rye wokhala ndi mbewu za fulakesi ndi chosavuta. Ndikofunikira kusakaniza magalamu 150 a ufa wa rye ndi magalamu 200 a tirigu, kuwonjezera mchere wambiri, theka la supuni ya ufa wophika. Sakanizani bwino ndi whisk, kutsanulira supuni ya mafuta a maolivi kapena maungu, ma milliliters 200 a mkaka wa skim, kutsanulira 70 magalamu a mbewu za fulakesi. Akulunga ndi mtanda ndikutsatira filimu ndikusiya pamalo otentha kwa theka la ola.
Pambuyo pakugubuduza pa tebulo ndi kudula mkate wozungulira. Kuphika pa kale lomwe lakutidwa ndi chikopa cha uvuni mu uvuni pa kutentha kwa 180 C, kwa mphindi 20.
Mikate yotereyi imakhazikika mu mfundo za kagwiritsidwe ka zakudya ka matenda a shuga ndipo sizimayambitsa kuchuluka kwa shuga m'magazi.
Kanemayo munkhaniyi amakamba za zabwino za mkate.
