Anthu ambiri akutsimikiza kuti maswiti a odwala matenda ashuga ndi zina zotsekemera zimatsutsana kwambiri. Komabe, masiku ano madokotala akunena kuti simuyenera kukana kwathunthu maswiti. Pazocheperako, mutha kugwiritsa ntchito zinthu zofananira pa matenda a shuga a 2, chinthu chachikulu ndikudziwa muyeso ndipo musaiwale kuwongolera kuchuluka kwa shuga.
Choyambirira, ndikofunikira kuti odwala matenda ashuga awerenge kuchuluka kwa chakudya chamagulu omwe amadyedwa, m'malo mopatula maswiti achilengedwe, maswiti ndi chinsinsi chakudya. Ngati munthu nthawi zina amafuna kudya maswiti, simukuyenera kudziletsa, koma siyenera kupatula pamasamba ena aliwonse okhala ndi zopatsa thanzi zomwezo.
Pali zinthu zapadera za anthu odwala matenda ashuga omwe amagulitsidwa m'masitolo ogulitsa zakudya zapamwamba. Zina mwazomwezi ndimaswiti a shuga a shuga ochepa omwe amatha kudya ndi shuga. Chikhalidwe cha tsiku ndi tsiku cha matenda a shuga sichaposa maswiti awiri kapena atatu.
Maswidi a shuga: zakudya zabwino za munthu wodwala matenda ashuga
Ngakhale maswiti amtundu wa shuga amaloledwa, amathanso kudya pamiyeso. Mukatha kugwiritsa ntchito maswiti mu chokoleti kapena popanda kufunika kuyeza shuga wamagazi ndi glucometer.
Izi zikuthandizani kuti muwunike momwe mulili komanso kuti mupeze zinthu zomwe zimapangitsa kuti shuga azithamanga kwambiri. Pophwanya boma, maswiti otere ayenera kutayidwa, amasinthidwa ndimaswiti otetezeka.
M'dipatimenti yapadera yazakudya zabwino, mutha kupeza maswiti amtundu wa chokoleti ndi shuga popanda shuga ndi kupanikizana.
Pachifukwa ichi, makasitomala amakhala akuganiza kuti mwina maswiti amtundu wa 2 shuga angadye komanso ndimaswiti ati omwe amaloledwa.
Maswiti okhala ndi shuga wochepa kwambiri ndi mankhwala opatsa mphamvu kwambiri, amakhala ndi chakudya chamagulu omwera.
Pazinthu izi, zinthu ngati izi zimatha kusokoneza shuga mu magazi.
Maswiti oyera a sorbitol, omwe amaphatikizapo zotsekemera, amawonedwa ngati otetezeka.
- Monga lamulo, maswiti a matenda ashuga ali ndi zomwe amatchedwa mowa, zomwe zimakhala ndi zakudya, koma ali ndi theka la zopatsa mphamvu poyerekeza ndi shuga wokhazikika. Izi zimaphatikizapo xylitol, sorbitol, mannitol, isomalt.
- M'malo mwa shuga oterowo amalowetsedwa m'thupi pang'onopang'ono kuposa shuga woyengetsa, imakhala ndi chisonyezo chotsika cha glycemic, chifukwa chake, zizindikiro za glucose zimakwera pang'onopang'ono, osayambitsa vuto la odwala matenda ashuga. Koma ndikofunikira kumvetsetsa kuti zotsekemera zoterezi sizili zovulaza monga momwe opangawo amatsimikizira, zikagwiritsidwa ntchito, ndikofunikira kuwerengetsa zamagalimoto ndikuwonetsetsa glucose m'magazi.
- Osatinso okoma odziwika bwino ndi polydextrose, maltodextrin ndi fructose. Kuphatikizidwa kwa zinthu zomwe zimakhala ndi zinthu zotere kumaphatikizapo ma calories ndi ma carbohydrate, pokhudzana ndi izi, maswiti ali ndi index yayikulu ya glycemic ndipo amatha kuwonjezera shuga m'magazi ngati maswiti okhala ndi shuga.
- M'malo mwa shuga oterowo amatha kusokoneza thupi - ngati anthu athanzi komanso odwala matenda ashuga amakonda kudya maswiti okhala ndi fructose, polydextrose kapena maltodextrin, mavuto am'mimba amatha kuwonekera.
- M'malo mwa shuga, aspartame, potaziyamu acesulfame, ndi sucralose amaonedwa kuti ndi osatetezeka, osakhala ndi ma calories ndi chakudya. Chifukwa chake, maswiti oterowo amatha kudyedwa ndi shuga, ali ndi index yotsika ya glycemic, musachulukitse shuga wamagazi ndipo musavulaze ana.
Koma pogula maswiti oterowo, ndikofunikira kuyang'ana kuti ndi zowonjezera ziti zomwe zimaphatikizidwa mu malonda.
Chifukwa chake, mwachitsanzo, ma lollipops, okoma popanda shuga, maswiti okhala ndi kudzazidwa kwa zipatso adzakhala ndi cholozera cha glycemic mosiyanasiyana chifukwa cha zomwe zili ndi zopatsa mphamvu ndi zopatsa mphamvu, izi zimayenera kukumbukiridwa powerengera kuchuluka kwa tsiku lililonse.
Musanagule ku malo ogulitsa mankhwala kapena maswiti odziwika ndi othandizira a shuga, muyenera kufunsa dokotala nthawi zonse. Chowonadi ndichakuti, ngakhale pali index yotsika ya glycemic, zotsekemera zina zimakhala zovulaza pamitundu ina yamatenda.
Makamaka, katsabola wokondweretsa wa aspartame amaphatikizidwa ndi ma antipsychotic, chifukwa amatha kupititsa patsogolo komanso kuwonjezera kuthamanga kwa magazi.
Kodi maswiti ndi abwino bwanji kwa matenda ashuga
Mukamasankha maswiti m'sitolo, muyenera kuyang'anitsitsa momwe amapangira, ayenera kukhala ndi zopatsa mphamvu zochepa komanso zopatsa mphamvu. Zambiri zitha kuwerengedwa pazomwe zimayikidwa pazogulitsa.
Zakudya zonse zopatsa mphamvu zimaphatikiza wowuma, CHIKWANGWANI, mowa, shuga komanso mitundu ina ya zotsekemera. Zithunzi zochokera phukusi zidzakhala zothandiza ngati mukufuna kudziwa index ya glycemic ndikuwerengera kuchuluka kwa chakudya chamagulu tsiku ndi tsiku menyu a matenda ashuga.
Onetsetsani kuti mukusamalitsa phukusi limodzi la maswiti, ndikofunikira kuti limalemera pang'ono, chifukwa zomwe zimachitika tsiku lililonse kwa munthu wodwala matenda ashuga siziposa 40 g ya maswiti omwe amadya, omwe ndiofanana ndi maswiti awiri kapena atatu. Unyinji woterewu umagawika m'magulu angapo - lokoma kamodzi m'mawa, masana ndi madzulo. Mukatha kudya, muyezo wama glucose amachitika kuti mutsimikizire kuti mankhwala ali bwino.
- Nthawi zina opanga sakusonyeza kuti ma shuga a shuga amaphatikizidwa pazomwe zimapangidwira, koma zotsekemera izi zimalembedwa pamndandanda wowonjezera wa zosakaniza. Nthawi zambiri, mayina olowa m'malo a shuga amatha - - (mwachitsanzo, sorbitol, maltitol, xylitol) kapena -ol (sorbitol, maltitol, xylitol).
- Ngati wodwala matenda ashuga akatsatira zakudya zochepa zamchere, musagule kapena kudya maswiti omwe ali ndi saccharin. Chowonadi ndi chakuti sodium saccharin imathandizira kuwonjezera magazi. Komanso, zotsekemera zotere zimaphatikizidwa nthawi yapakati, pamene imadutsa placenta.
- Nthawi zambiri, zowonjezera zamankhwala zimawonjezeredwa ndi mararmade owala m'malo mwa pectin zinthu, kotero muyenera kulabadira makamaka mukagula mchere. Ndikwabwino kuphika nokha mafuta a masamba a ndiwo msuzi wa zipatso kapena tiyi wobiriwira wamphamvu nokha. Chinsinsi cha zoterezi titha kuwerenga pansipa.
Maswiti amtundu omwe amagulitsidwa m'sitolo ndi bwinonso kuti asagwiritse ntchito, chifukwa ali ndi utoto womwe ungatheke, womwe umakhala wovulaza matenda a shuga a mtundu woyamba ndi wachiwiri.
Ndikofunika kuti musankhe maswiti oyera ndi tchipisi chokoleti, ali ndi chitetezo chochepa komanso zina zowonjezera.
Maswiti opanda shuga a DIY
M'malo mogula zinthu pamalo ogulitsira, maswiti ndi maswiti ena atha kudzipangira pawokha pogwiritsa ntchito njira yapadera. Kukonzekera kwa maswiti oterewa sikutenga nthawi yochulukirapo, pambali pake, chakudya chopangidwa ndi manja chimatha kuperekedwa kwa mwana popanda kuda nkhawa ndi zomwe zingachitike.
Pokonzekera soseji ya chokoleti, caramel, marmalade, tikulimbikitsidwa kusankha erythritol ngati cholowa m'malo mwa shuga, mowa wa shuga wamtunduwu umapezeka mu zipatso, masosi a soya, vinyo ndi bowa. Mndandanda wa glycemic wa zotsekemera zotere ndi wocheperako, mulibe zopatsa mphamvu komanso zopatsa mphamvu.
Pogulitsa, erythritol imatha kupezeka ngati mawonekedwe a ufa kapena granules. Poyerekeza ndi shuga wokhazikika, shuga wogwirizira samakhala wotsekemera, kotero mutha kuwonjezera Stevia kapena sucralose kuti mumve kukoma kwabwinoko.
Pokonza maswiti, maltitol sweetener nthawi zambiri amagwiritsidwa ntchito; amapezeka kuchokera ku maltose a hydrogenated. Wokoma amakhala ndi kakomedwe kabwino, koma poyerekeza ndi shuga woyengetsa, mtengo wake wopatsa mphamvu ndi wotsika 50%. Ngakhale kuti glycemic index ya maltitol ndi yokwera, imatha kulowa pang'onopang'ono m'thupi, motero sizimapangitsa kuchuluka kwa glucose m'magazi.
Kwa odwala matenda ashuga, pali njira yophikira kutafuna mafuta a shuga, omwe ana ngakhale akulu amakonda kwambiri. Mosiyana ndi malonda ogulitsa, mchere woterewu ndi wofunikira kwambiri, chifukwa pectin ili ndi zinthu zomwe zimayeretsa thupi la poizoni. Pokonzekera maswiti, gelatin, madzi akumwa, zakumwa zopanda mafuta kapena tiyi wofiira wa hibiscus ndi sweetener amagwiritsidwa ntchito.
- Zakumwa za Hibiscus kapena tiyi zimasungunuka mu kapu imodzi ya madzi akumwa, osakaniza amatsitsimutsa, ndikutsanulira mumtsuko.
- 30 g wa gelatin amathira m'madzi ndipo amawalimbikitsa mpaka kutupira. Pakadali pano, chidebe chomwe chili ndi chakumwa chimayatsidwa pamoto wosakwiya ndikuwubweretsa. Gelatin yotupa imathiridwa mumadzi owira, pambuyo pake mawonekedwe amachotsedwa pamoto.
- Zosakanikirana zosakanikirana ndi zosakanizika, zosefera, shuga wogwirizira zimawonjezeredwa mumtsuko kuti zilawe.
- Marmalade iyenera kuzizira kwa maola awiri kapena atatu, kenako idulidwanso muzidutswa zazing'ono.
Maswiti a matenda ashuga amakonzedwa mwachangu komanso mophweka. Chinsinsi chake chimaphatikizapo kumwa madzi, zotsekemera za erythritol, kupaka mafuta amadzimadzi, ndi mafuta a confectionery okhala ndi mafuta.
- Hafu ya kapu yamadzi akumwa imasakanizidwa ndi makapu 1-1,5 a zotsekemera. Zotsatira zosakanikirana zimayikidwa mu poto ndi wandiweyani pansi, ndikuyika kutentha kwapakatikati ndikuzibweretsa.
- Kusakaniza kumaphikidwa mpaka kukhazikika kumakonzeka, kenako madziwo amachichotsa pamoto. Pakakhala kuti kusasinthika kwasiya kumangika, mitundu ya chakudya ndi mafuta zimawonjezedwanso kwa iye.
- Kusakaniza kotentha kumathiridwa m'mitundu yokonzedweratu, pambuyo pake maswiti ayenera kuwundana.
Chifukwa chake, anthu omwe amapezeka ndi matenda ashuga sayenera kusiya masiwiti kwathunthu. Chachikulu ndikupeza njira yabwino yophikira chakudya chokoma, onani kuchuluka ndi kapangidwe kake. Mukamatsatira index ya glycemic, yang'anirani shuga wamagazi, ndikusankha chakudya moyenera, maswiti sapereka nthawi kwa odwala matenda ashuga.
Kodi ndimaswiti amtundu wanji omwe ndi othandiza katswiri wa matenda ashuga omwe anganene mu kanema munkhaniyi.
