Ndi matenda ashuga, maswiti amawerengedwa ngati zakudya zoletsedwa, koma ndizovuta kwambiri kukana chiyeso chofuna kudya china chake, monga ayisikilimu.
A bwino osavomerezeka chifukwa chophwanya kagayidwe kazakudya chifukwa cha kuchuluka kwa kalori, kuchuluka kwambiri kwa glycemic, komanso zomwe zili ndi mafuta osavuta komanso mafuta.
Mitundu ina ya ayisikilimu imakhala yovulaza thupi, ma endocrinologists amaloledwa kudya popsicles, mumakhala mafuta ochepa m'menemo. Kodi ndizotheka kudya ayisikilimu ndi shuga a mtundu woyamba ndi wachiwiri? Zingavulaze wodwala ofooka?
Kupangidwa Kwazinthu
Zakudya zowonda pang'ono zimapezekanso mu ayisikilimu, koma simuyenera kunyamula nazo, chifukwa kukhalapo kwa lipids kumalepheretsa kugwiritsa ntchito shuga. Chinthu chinanso cha mankhwalawa ndikuti chimamwa nthawi yayitali chifukwa chazizira.
Gawo la ayisikilimu ndi wofanana ndi gawo limodzi la mkate (XE), ngati lili mu kapu ya buffle, muyenera kuwonjezera theka lina la mkate. Mndandanda wa glycemic wa ntchito ndi 35.
Mwachilengedwe, pokhazikika pakuwongolera matendawa ndikuwabwezera kwake, mchere wambiri sungamayipitse thupi. Nthawi zina, ayisikilimu ndi mitundu ina ya zinthu siziyenera kudyedwa.
Opanga osadzikuza nthawi zambiri amawonjezera pazinthu zawo zomwe zimakhala zowononga thanzi:
- zoteteza;
- kukoma;
- trans mafuta.
Zinthu zomwe zatchulidwazi zimakhudza mitsempha yamagazi, chiwindi, kapamba, ziwalo zina ndi machitidwe amthupi, ngakhale anthu athanzi labwino, osati odwala matenda ashuga okha.
Kupezeka kwa gelatin ndi agar agar pazogulitsa kumatsitsa kuchuluka kwa glucose wopangidwa ndi minofu ya thupi. Mutha kudziwa zambiri za zosakaniza zotere. M'madipatimenti apamwamba komanso m'masitolo akuluakulu mumatha kupeza ayisikilimu wodwala, amapangidwa pamaziko a fructose kapena sorbitol (m'malo mwa shuga yoyera).
Madokotala samalimbikitsa kuti kuwonjezera shuga ku tiyi ndi khofi, apo ayi zimayambitsa kuchuluka kwa shuga mumagazi, cholembera cha glycemic chogulitsa chitha kufikira magawo 80.
Pamaso pa mtundu 2 wa shuga, mutatha kugwiritsa ntchito mankhwalawa, muyenera kuchita masewera olimbitsa thupi, kupita kumasewera, kuyenda mlengalenga, ndi kuchita homuweki.
Chifukwa cha izi, mcherewo umalowa mwachangu, osadzikundikira m'thupi mwa mafuta ofika m'chiuno, m'mimba ndi m'mbali mwake.
Ma ice cream opanga tokha
Ice cream kwa odwala matenda ashuga amatha kukonzedwa kunyumba, osangowonjezera shuga woipa. M'malo mwa zakudya zachilengedwe, zotsekemera zachilengedwe ndi zopangidwa zimagwiritsidwa ntchito, mwachitsanzo, sorbitol, fructose, ndi stevia ndizoyenera kwambiri.
Chinsinsi cha mankhwalawa ndichosavuta komanso chosavuta kuchita, chifukwa kuphika muyenera kutenga 100 ml ya yogurt yamafuta ochepa osanensa shuga, mutha kugwiritsa ntchito yogati yodzaza mabulosi.
Ikani mu mbale 100 g ya fructose, 20 g ya batala wachilengedwe, 4 mapuloteni a nkhuku, atakwapulidwa ku boma la chithovu, komanso mazira kapena zipatso zatsopano. Ngati akufuna, ndizovomerezeka kuwonjezera vanila, uchi wa njuchi, ufa wa cocoa, sinamoni wosweka, ndi zina.
Mapuloteni amawonjezeredwa mosamala ku yogati, kusakanikirana bwino, pakanthawi, chitofucho chimayatsidwa ndipo osakaniza amayikidwa pamoto wotsika. Pambuyo pake:
- zigawo zotsalazo zimayambitsidwa mu protein yambiri;
- osakaniza amayatsidwa pamoto mpaka tirigu atasungunuka kwathunthu;
- wozizira, kusiya mufiriji kwa maola 2-3.
Ikakonzeka, imasakanikirana, ndikuthiridwa mu nkhungu, ndikuitumiza mufiriji mpaka ikhazikike.
Ndikofunika kuyang'anira momwe thupi linayankhira mchere, ngati odwala matenda ashuga atakhala ndi shuga m'magazi, palibe mavuto ena azaumoyo, izi zikutanthauza kuti zonse zadongosolo.
Maola asanu ndi limodzi adzakhala okwanira kusinthitsa mbaleyo. Ngati palibe kulumpha mu glycemia, amaloledwa kuphatikiza ayisikilimu muzakudya, koma zochepa.
Zakudya zopangira tokha
Pali Chinsinsi cha ayisikilimu wa shuga yemwe amapangidwa kuchokera ku zipatso ndi zipatso. Chithandizo choterocho chimakhala chochepa mu chakudya, chili ndi glycemic index yotsika.
Ice cream kwa shuga imakonzedwa kuchokera kuzinthu: zipatso zatsopano (300 g), zonona wopanda wowawasa (50 g), shuga wogwirizira (kulawa), uzitsine wa sinamoni wosweka, madzi (100 g), gelatin (5 g).
Poyamba, zipatsozo zimaphwanyidwa pogwiritsa ntchito chopukutira kapena chopukusira nyama, misayo iyenera kukhala yunifolomu, ndiye kuti lokoma imawonjezeredwa ku ayisikilimu wamtsogolo. Pa gawo lotsatira, muyenera kumenya kirimu wowawasa, kuwonjezera mabulosi osenda mkati mwake.
Pakadali pano:
- gelatin imatsitsidwa mu mbale ina;
- khazikani pansi;
- kuthira mu mafuta okonzeka.
Chakudya chotupacho chimakhala chosakanizika, chimatsanuliridwa kumakola nkhuni, nkumazizira kwa maola angapo. Ngati chiwerengerochi chikakwaniritsidwa, zotsatira zake zimakhala 4-5 za mchere.
Chosavuta kwambiri kukonza ndi ayezi wazipatso; Pophika, mutha kugwiritsa ntchito zipatso zamtundu uliwonse, zimatha kukhala maapulo, ma currants, rasipiberi, sitiroberi, vuto lalikulu ndikuti madzi ake amawoneka bwino.
Pansi pa ayisikilimu amaphwanyaphwanya, kachidutswa kakang'ono ka fructose kamawonjezeredwa.
Gelatin amakwiriridwa mbale ina, amawonjezeranso zipatso, nathiridwa mu nkhungu ndikuyika mufiriji.
Zakudya zonona ndi shuga ndi ayisikilimu
Ayisikilimu wopanda shuga akhoza kukhala wowawasa chokoleti, chifukwa muyenera kutenga theka la kapu mkaka, fructose pang'ono kuti mulawe, theka la supuni ya ufa wa cocoa, dzira limodzi la dzira loyera, zipatso kapena zipatso kuti mulawe.
Amayamba kuphika ndi kukwapula dzira loyera mpaka chithovu chokhazikitsidwa, ndikuwonjezera cholowa shuga, mkaka. Nthawi yomweyo, pukutsani zipatsozo kukhala mkhoma wopanda pake, ngati njira, zitha kusankhidwa ndi mpeni, kenako ndikutsanulira mkaka.
Unyolo womalizidwa uyenera kutsanuliridwa mwa mafumbi apadera, otumizidwa mufiriji. Ndikofunikira kupangitsa chisakanizocho nthawi zonse kuti zipatsozo zigawanike pa ayisikilimu. Chinsinsi chake ndi chosavuta komanso chosavuta kugwiritsa ntchito komanso chochepa mu zopatsa mphamvu. Chidacho chilinso ndi index yotsika ya glycemic.
Musanatumikire zokongoletsera, mutha kuwonjezera:
- zoukira zokhala ndi malalanje;
- zidutswa za zipatso;
- mtedza wosweka.
Chogulacho chimaloledwa kudya mu theka loyamba la tsiku, kuwongolera momveka bwino kuchuluka kwa chakudya chambiri chomwe amadya.
Mutha kuphika chakudya ndi mapuloteni, amagwiritsidwa ntchito m'malo mwa mkaka, mndandanda wazakudya za glycemic udzatsika kwambiri. Zosakondanso kwambiri ndi mtundu wa curd-protein wa ozizira wonyezimira wa ayisikilimu ndi mtundu 2 shuga.
Momwe mungasinthe?
Ngati simungathe kudya mbale yodyera, mulibe nthawi yophika nokha, ayisikilimu akhoza kusinthidwa ndi zipatso (ali ndi glucose pang'ono, kukoma kwake ndikosangalatsa). Zipatsozi zimapanga kuchepa kwa madzi mthupi ngati wodwala matenda ashuga amadya madzi pang'ono.
Mwinanso wodwalayo angakonde motere: tengani pichesi, lalanje kapena kiwi, kudula pakati, kuyika mufiriji. Zipatsozi zikauma kwambiri, amazichotsa ndi kuziluma pang'onopang'ono. Ndikukhala kochepa-kalori komanso chakudya chamadzulo kapena chakudya chamadzulo, chomwe sichingakulitse glycemia.
Zipatso ndi zipatso zimatha kudulidwa, kuziyika mu zisumbu za ayezi, zokuundana, kuzimeza ndi kusangalala ndi kukoma kwachilengedwe. Mutha kusakaniza zipatso zoponderezedwa ndi yogurt yopanda shuga kapena tchizi chinyumba, kupanga mawonekedwe a ayisikilimu ndikuwatumiza mufiriji.
Kuchokera ku khofi wopanda shuga nthawi zonse anali kuloledwa kupanga khofi wowerengeka, chifukwa kulawa mutha kuwonjezera pang'ono:
- shuga wogwirizira;
- njuchi uchi;
- vanila ufa;
- sinamoni.
Zigawozi zimaphatikizidwa mosiyanasiyana, zouma ndi kudya.
Ngati munthu wodwala matenda ashuga akufuna kusinthanso mumsewu, amatha kugula zipatso zouma, nthawi zambiri amagulitsidwa m'malo osungirako nyama zabwino. Patsamba pansipa mutha kupeza mitundu ya ayisikilimu wopangidwa popanda kuwonjezera shuga yoyengedwa yoyera. Koma ziyenera kukumbukiridwa kuti mtengo wa zinthu zotere ungakhale wokwera kwambiri kuposa masiku onse. Ngati kuli kotheka, ndibwino kungosankha malonda ngati amenewo.
Momwe mungapangire ayisikilimu wopanda shuga kukhala wathanzi akufotokozedwa mu kanema munkhaniyi.
