Kuchuluka kwa shuga m'magazi kumatha kuwonetsa mtundu wa shuga kapena mtundu wa prediabetes. Awiri mwa matendawa amakakamiza munthu kuti azitsatira zakudya zomwe sizimapatula chakudya chamagulu am'thupi omwe amayamba kuthamanga. Kudzifotokozera ndikosavuta, muyenera kuwongoleredwa ndi tebulo la glycemic indices (GI) yazinthu.
Malinga ndi izi, ma endocrinologists padziko lonse lapansi akupanga chithandizo chamankhwala. Mlozera uwonetsa momwe glucose amalowa mwachangu mthupi atatha kudya chakudya china kapena kumwa chakumwa.
Musaganize kuti menyu azikhala woyenera komanso watsopano, chifukwa zochepa zomwe zimagwiritsidwa ntchito ndizoletsedwa. Mwangwiro, ndipo koposa zonse ndi phindu lathanzi, monga chimanga monga bulgur amasiyanitsa zakudya. M'mayiko a ku Asia, iye wakhala "alendo olandiridwa" patebulo.
Nkhaniyi ikufotokoza zotsatirazi: ndizotheka kukhala ndi shuga wambiri mtundu wa 2, zabwino zomwe phala ili ndi thupi ndikuvulaza, lingaliro la GI likufotokozedwa, chizindikiro cha bulgur ndi zomwe zili mkati mwa kalori zimaperekedwa.
Bulgur Glycemic Index
Chizindikiro ichi sichikugwiritsidwa ntchito ndi anthu omwe ali ndi matenda ashuga okha, komanso ndi omwe akufuna kuchotsa mapaundi owonjezera. Palinso chakudya chama index chomwe chovomerezedwa ndi akatswiri ambiri odziwika m'zakudya. Kusankha zakudya zokhala ndi kalozera wotsika, munthu amalandila chakudya chovuta kugwetsa zakudya zamafuta, omwe siziikidwa m'mafuta ndipo amapereka kukhumudwa kwakanthawi.
Zakudya zomwe zili ndi mtengo wovomerezeka kwa odwala matenda ashuga m'zakudya zokha, zosaposa kawiri kapena katatu pa sabata, mpaka magalamu 150, pokhapokha ngati matendawo akukhululukidwa. Zakudya ndi zakumwa zomwe zimakhala ndi glycemic yambiri ndizoletsedwa mwamphamvu chifukwa chokhoza kuwonjezera msanga kuchuluka kwa shuga m'magazi.
Nthawi zina, chikhazikitso chimatha kuchuluka, koma lamulo ili limakhudza zipatso, zipatso, ndiwo zamasamba. Kwa mbewu monga chimanga, pali kupatula - kukula kwake kumapitilira, GI yolimba, ngakhale imakwera pang'ono, magawo ochepa chabe.
Kuchulukitsa kwa GI:
- mpaka magawo 49 - otsika;
- 50 - 69 mayunitsi - sing'anga;
- Mayunitsi 70 kapena kupitilira apo ndi okwera.
Podziwa kuti ndi mndandanda uti womwe muyenera kutsatira, mutha kudzipangira pawokha chakudya cha wodwala. Komabe, ziyenera kudziwika kuti zinthu zingapo zimakhala ndi mtengo wa zero. Izi zimangofotokozedwa - muzinthu zotere mulibe chakudya. Koma izi sizipangitsa kuti iwo azilolezedwa pamenyu. Nthawi zambiri amakhala ndi ma calorie ambiri komanso olemera mu cholesterol yoyipa - mdani woyamba wa matenda ashuga.
Bulgur ili ndi tanthauzo lotsatira:
- mndandanda ndi magawo 45;
- zopatsa mphamvu pa 100 magalamu a zinthu zomalizidwa zimakhala mpaka 345 kcal.
Kuchokera pamenepa zimatsata kuti bulgur mu shuga mellitus wa mtundu wosadalira insulini komanso omwe ali ndi matenda a shuga asanafike amaloledwa kugwiritsidwa ntchito tsiku lililonse.
Ubwino wa bulgur
Bulgur ndi tirigu wachichepere wamafuta wamba. Muli mavitamini, michere, asidi ndi mchere. Zopindulitsa zake siziyamikiridwa. Phala yotere imapereka kwa nthawi yayitali kumva kuti mukusuntha komanso nthawi yomweyo, imakamizidwa ndi thupi kwanthawi yayitali.
Pamene kuphika phala katatu. Zimayenda bwino ndi masamba, nyama ndi nsomba. M'dziko la ku Asia, mbewu monga chimanga imagwiritsidwa ntchito ngati dolma ndi kabichi yozizira.
Bulgur tikulimbikitsidwa kudya tsiku ndi tsiku kwa iwo omwe ntchito zawo zimagwirizanitsidwa ndi kupsinjika kwa thupi ndi kwamaganizidwe. Izi ndichifukwa chakuti lili ndi mavitamini ambiri a B. Kapangidwe ka zipolopolo kumathandizira kuchotsa kudzimbidwa ndi hemorrhoids.
Pazitsamba muli zinthu zina zofunika:
- Mavitamini a B;
- vitamini K;
- beta carotenes;
- CHIKWANGWANI;
- magnesium
- cobalt;
- phosphorous;
- manganese;
- mafuta acores;
- phulusa.
Mafuta osagundika amasintha magwiridwe antchito a minofu ya mtima, limbikitsani makhoma amitsempha yamagazi.
Manganese amathandizira kumizidwa ndi mavitamini a B ndikuthandizira njira zama metabolic, zomwe ndizofunikira kwambiri matenda "okoma".
Zakudya zamagetsi zomwe zimakhala ndi bulgur
Bulgur imagwiritsidwa ntchito muzakudya zambiri zaku Turkey. Itha kutengedwa ngati maziko a pilaf. Phala ili limayenda bwino ndi zinthu zilizonse, zonse zachilengedwe komanso zachomera.
Ngati mungaganize zophika chakudya chosavuta chammbali, ndiye kuti muyenera kutsuka chimangacho pansi pamadzi. Kenako, kuchuluka kwake ndi madzi kumatengedwa kamodzi kapena ziwiri. Yophika phala pamoto wotsika, pafupifupi mphindi 25.
Ndikofunika kuti odwala matenda ashuga asawonjezere batala pambali yakumbuyo, koma m'malo mwake ndi masamba. Mbale yamkaka yochokera ku bulgur imakoma ngati barele wokhala ndi mkaka.
Kuzolowera chimanga chamtunduwu kumatha kuyamba ndi mbale monga Turkey Bulgur, yomwe ingafune zinthu zotsatirazi:
- bulgur - 300 magalamu;
- biringanya limodzi;
- tomato asanu ndi awiri;
- tsabola m'modzi
- anyezi umodzi;
- zovala zitatu za adyo;
- gulu la katsabola ndi parsley;
- msuzi wamafuta otsika mafuta - mamililita 600;
- mafuta masamba, zokometsera.
Muzimutsuka mafuta m'madzi ndi kuwira mu msuzi wamchere mpaka wachifundo, pafupifupi mphindi 25. Msuzi wa odwala matenda ashuga amatengedwa wachiwiri, ndiye kuti, nyama itayamba kuwira, madzi amathiramo ndi kutsanulidwa, pomwe msuzi unakonzedwa.
Dulani biringanya kukhala ma cubes ang'ono awiri mainchesi, kudula tomato pakati, timitengo tating'onoting'ono, adyo kukhala magawo owonda. Masamba onse, kupatula adyo (onjezani kwa mphindi zochepa kumapeto kwa mphodza), ikani poto wozikidwiratu ndi batala ndi mwachangu pa kutentha kwambiri, oyambitsa kosalekeza, kwa mphindi imodzi. Moto utatha, pitilizani kuperekera zamasamba mpaka chivundikiro mpaka kuphika.
Thirani phala lokonzedwa kale ku masamba, kuwonjezera masamba, mchere ndi kuthira mumaikonda, sakanizani pang'ono, chotsani pamoto ndikusiya pansi pa chivundikiro kwa mphindi zosachepera 15.
Bulgur ndiyabwino bwino ngati kudzaza tsabola wowaza. Amakonzedwa ku izi:
- tsabola awiri belu la mitundu yosiyanasiyana;
- Tchizi cha Adyghe - 100 magalamu;
- chovala chimodzi cha adyo (mutha popanda icho);
- bulgur yophika - magalamu 150;
- walnuts - supuni imodzi;
- mafuta a masamba - supuni imodzi;
- wowawasa wowawasa zonona - supuni imodzi.
Kuti mudzazidwe, kuphika tchizi cha Adyghe pa grater coarse, kudutsa adyo kudzera pa Press, kuphwanya mtedza pang'ono ndi matope (osafikira zinyenyeswazi), kusakaniza zosakaniza zonse, ndikuwonjezera mchere kuti mulawe. Dulani tsabola m'magawo awiri, ndikuchotsa mbewu zokha. Mangani halves ndi kuphika pa grill.
Chinsinsi ichi ndi lingaliro labwino la pikiniki ngati muli ndi munthu wodwala matenda amtundu uliwonse wa kampani. Mbale iyi yomwe ili ndi mawonekedwe ake a kukoma imakunda ngakhale gourmet wabwino kwambiri.
Kwa mafani a zakudya zakunja, njira yopangira falafels imaperekedwa, yomwe imatha kudya ngakhale mutasala kudya. Ichi ndi chakudya chachikhalidwe cha ku Israeli, chomwe chimakonzedwa kuchokera ku bulgur ndi chickpea.
Zotsatira zotsatirazi zidzafunika:
- kapu ya chickpea (nandolo yaku Turkey);
- bulgur - supuni zitatu;
- zipatso zisanu za parsley;
- anyezi awiri;
- zovala zingapo za adyo;
- supuni zitatu za ufa wa rye;
- supuni ya tiyi wakuda pansi, theka la supuni ya cardamom, supuni ziwiri za curry;
- mafuta a azitona.
Anapiyewa ayenera kumakhazikika m'madzi kamodzi, pamlingo umodzi kapena anayi. Kuwaza amadyera, kuwaza anyezi ndi adyo, kuphatikiza masamba ndikuwonjezera zonunkhira. Kwa okonda chilantro, amathanso kuikidwa m'mbale.
Chotsani madziwo ku nandolo zaku Turkey, ndikusiyira supuni zinayi zokha kuti mulimaze mu blender. Onjezani zosakaniza zonse zotsalira kupatula mafuta. Pangani mipira yaying'ono yofanana ndi dzira la nkhuku ndipo mwachangu mumafuta a azitona. Kwa odwala matenda ashuga, Falafels imatha kuyatsidwa.
Bulgur imayenda bwino ndi bowa woponderezedwa. Odwala omwe ali ndi matenda ashuga amaloledwa mitundu yonse ya bowa - bowa wa oyster, bowa, batala, bowa, chanterelles ndi bowa wa porcini.
Malangizo a Endocrinologist
Endocrinologist aliyense anganene kuti dongosolo lopangidwa moyenera la zakudya limakhala chindapusa chachikulu cha matenda "okoma". Mukatsatira mosamalitsa zomwe dokotala amakupatsani, ndiye kuti mosakayikira pafupifupi 100% zitha kunenedwa kuti matenda ashuga sangakhale ndi zotsatirapo zoipa paumoyo wa munthu.
Ngati mumanyalanyaza chakudyacho ndikuyamba kukhala ndi moyo wamtundu wina, matenda omwe amadzimira insulini amakakamiza wodwala kuti atenge mankhwala ochepetsa shuga, monga Metformin 850 ndipo, chifukwa chake, zovuta pazinthu zomwe akufuna.
Muyenera kudya m'magawo ang'onoang'ono, kasanu mpaka kasanu ndi tsiku. Ndikofunika nthawi yomweyo kupewa malingaliro amanjala ndi kudya kwambiri. Chilichonse chimafunikira malo apakati. Zinthu zopangidwa ndi "zopanda kanthu" zopatsa mphamvu sizimaphatikizidwa kwina kulikonse kuzakudya.
M'pofunika kukana zotere:
- shuga, maswiti, makeke, chokoleti;
- zipatso, zipatso ndi mabulosi;
- odzola pa wowuma;
- mbatata, masamba owonda, maungu, kaloti owiritsa ndi beets;
- osagwiritsa ntchito ufa wa tirigu pophika;
- mpunga woyera, phala ya chimanga, semolina, granola;
- batala, margarine, kirimu wowawasa, wokhala ndi thupi lochulukirapo Ayran ndi Tan samachotsedwa chifukwa chamafuta apamwamba kwambiri;
- chivwende, vwende, mphesa, nthochi, Persimmon;
- msuzi, mayonesi;
- zakumwa zoledzeretsa.
Malonda othandizira kutentha ayeneranso kukhala pansi pamalamulo ena. Anatinso kuti ndizoletsedwa kudya chakudya chochuluka mumafuta ambiri, chifukwa mbaleyo imakhala ndi calorie yayikulu ndipo imakhala ndi cholesterol yoyipa.
Ndikofunika kupaka zakudya mumphika wamafuta ndi kugwiritsa ntchito moperewera mafuta a masamba. Mfundo yophika yomwe madokotala amalimbikitsa ndi yothandiza.
Zosintha zachitsanzo
Izi mndandanda ndizachizindikiro, zitha kusinthidwa malinga ndi zomwe mumakonda. Komabe, ziyenera kukumbukiridwa kuti, kupatula mbale inayake, iyenera kuyikidwa m'malo ndi mtengo womwewo.
Chakudya cham'mawa:
- oatmeal pamadzi;
- apulo amodzi;
- 100 magalamu a zipatso, monga sitiroberi kapena currants.
Zakudya zazing'ono zidzakhala tiyi wakuda, tofu ndi mkate wa rye.
Chakudya chamasana:
- msuzi wamasamba, kagawo ka mkate wa rye;
- bulgur ndi nkhuku yophika, masamba saladi (kabichi yoyera, nkhaka);
- tiyi wobiriwira ndi cookie imodzi ya fructose.
Pa nkhomaliro, mutha kuphika omelet ya mitundu yachiwiri ya matenda ashuga a banja.
Chakudya choyamba:
- stew kabichi ndi phwetekere ndi bowa;
- nsomba ziwiri zodula kuchokera ku nsomba zotsamira, mwachitsanzo, pike, nsomba kapena pollock;
- mankhwala azitsamba.
Chakudya chachiwiri chikuyenera kukhala chopepuka nthawi zonse, njira yabwino ndi kapu ya mkaka wopanda mafuta, kapena magalamu 150 a kanyumba tchizi wokhala ndi mafuta 0%. Chakudya chomaliza sichinathe maola awiri asanagone.
Mu kanema munkhaniyi, Elena Malysheva amalankhula za zabwino za bulgur.
