Ndi shuga wowonjezereka m'magazi, munthu amakakamizika kusintha machitidwe azakudya, ndikuchotsa mafuta osweka kale omwe amapezeka muzakudya. Kwa odwala matenda ashuga omwe samadalira insulin, zakudya zimapangidwa malinga ndi tebulo la glycemic index (GI), chizindikiritso chomwe chikuwonetsa kuchuluka kwa shuga kulowa m'magazi atadya chakudya kapena chakumwa china.
M'pofunikanso kusamalitsa zakudya ndikukhutitsa thupi ndi mphamvu, ndiye kuti, ndizovuta kuthyola chakudya - chimanga. Tidzakambirana m'nkhaniyi. Kupatula apo, zina mwa mbewu monga chimanga saloledwa kudya, popeza zimachulukitsa kwambiri kuchuluka kwa shuga m'magazi.
Otsatirawa ndikumakambirana komwe zakudya zadzala zitha kudyedwa ndi mtundu wachiwiri wa shuga, momwe mungaziphike molondola, GI yamitundu yosiyanasiyana, momwe muliri wovomerezeka kudya patsiku la phala lomaliza. Maphikidwe odziwika a mbale zam'mbali amasonyezedwanso.
Mndandanda wamatumbo a glycemic
Kudziwa zisonyezo za glycemic, ndikosavuta kupeza yankho la funsolo - ndi mtundu wanji wa porridge womwe ungakhale ndi matenda a shuga a 2. Kwa odwala matenda ashuga amtundu wa 2, zinthu zomwe zimakhala ndi mayunitsi mpaka 49 zimaloledwa. Kuchokera kwa iwo zosankha zamasiku onse za wodwala zimapangidwa. Zakudya ndi zakumwa zomwe GI yake imachokera ku 50 mpaka 69 mayunitsi amatha kupezeka pamasamba kangapo pa sabata, gawo limakhala mpaka magalamu 150. Komabe, pakukulitsa matendawa, ndibwino kukana chakudya ndi mtengo wapakati.
Zogulitsa zomwe zimakhala ndi mayunitsi 70 komanso pamwamba ndizoletsedwa kwambiri, zimatha kuyambitsa hyperglycemia ndi zovuta zina pazofunikira zofunikira za thupi. Tiyenera kukumbukira kuti kuyambira kuphika komanso kusinthasintha kwa mbale, GI imakulira pang'ono. Koma malamulowa amagwira ntchito pa zipatso ndi ndiwo zamasamba.
Matenda a 2 a shuga ndi phala ndizogwirizana. Palibe chakudya chodwala chomwe wodwala angachite popanda iwo. Mbale zimatipatsa mphamvu, mavitamini ndi michere.
Mndandanda waminyewa ya glycemic wambiri wamphesa ndi wochepa, kotero amatha kudyedwa mopanda mantha. Komabe, muyenera kudziwa zipatso "zosatetezeka" zamtundu wa 2 shuga.
Mlozera wapamwamba wamphesa zotsatirazi:
- mpunga oyera - mayunitsi 70;
- mamalyga (phala la chimanga) - magawo 70;
- mapira - mayunitsi 65;
- semolina - mayunitsi 85;
- muesli - 80 mayunitsi.
Maphala oterewa sakupanga nzeru kuphatikiza odwala matenda ashuga pamenyu. Kupatula apo, amasintha ma glucose m'malo osasamala, ngakhale ali ndi mavitamini ambiri.
Mbale zokhala ndi mtengo wotsika:
- ngale balere - mayunitsi 22;
- tirigu ndi barele - mayunitsi 50;
- bulauni (bulauni), mpunga wakuda ndi basmati - 50 magawo;
- buckwheat - 50 magawo;
- oatmeal - 55 mayunitsi.
Ziphuphu zoterezi zimaloledwa kudya ndi shuga popanda mantha.
Mpunga
Nthawi zambiri, odwala amakonda mpunga wa bulauni. Mukukonda, sizosiyana ndi zoyera, koma zimakhala ndi GI yotsika ndipo sizikhala ndi zotsutsana ndi thupi. Zowona, pali kusiyana chimodzi - iyi ndiye njira yophikira. Kuphika kumatenga maminitsi 45 mpaka 55. Kuchuluka kwake ndi madzi kumatengedwa muyezo wa chimodzi mpaka zitatu. Mapeto ake, ndikofunikira kutaya phala mu colander ndikutsuka pansi pamadzi.
Ntchito zofunikira za phala lino la anthu odwala matenda ashuga zimafotokozedwa poti zimatha kuchepetsa kuchepa kwa glucose kuchokera m'matumbo am'mimba omwe amalowa m'magazi chifukwa chokhala ndi ulusi wophatikizika. Kuphatikiza apo, mpunga uli ndi mavitamini B ambiri, omwe ali ndi phindu pamapulogalamu amanjenje.
Musaiwale kuti mpunga umakwiriridwa pamaso pa kudzimbidwa ndi zotupa, komanso ndi tsankho la munthu aliyense.
Mpunga wakuda uli ndi izi:
- Mavitamini a B;
- Vitamini E
- vitamini PP;
- potaziyamu
- silicon;
- ulusi wazakudya;
- chakudya;
- mapuloteni oyesa kwambiri.
Pazakudya zosiyanasiyana, ndi shuga mungathe kuphika mpunga wa basmati. Amasiyanitsidwa ndi kukoma kwake kosangalatsa ndi fungo labwino. Konzani zofanana mpunga. Zimayenda bwino ndi nyama komanso nsomba.
Kumwa mpunga pafupipafupi kuli ndi zinthu zotsatirazi:
- amachotsa poizoni ndi poizoni;
- ogwira dysbiosis ndi kukhumudwa m'mimba thirakiti;
- imalimbitsa makoma amitsempha yamagazi;
- amachotsa cholesterol yoyipa.
Wothandiza kwambiri pakakonzedwe ka chakudya m'mimba ndi kuyeretsa thupi la poizoni ndi mpunga wakuda (wakuda). Asanaphike, amayenera kuwiritsidwa m'madzi kamodzi ndikuwuphika kwa theka la ola.
Kuchokera pa mpunga wakutchire, mutha kukonza njira yothandiza poizoni. Pachifukwa ichi, 80 magalamu a phala amathiridwa m'mililita 500 yamadzi kwa masiku asanu.
Pambuyo kuwira pamadzi, popanda mchere, ndikuthandizira chakudya cham'mawa ngati mbale ina. Maphunzirowa ayenera kukhala osachepera sabata.
Buckwheat
Porridge ndi gwero labwino kwambiri osati mphamvu zokha, koma kuchuluka kwa mavitamini ndi michere yofunika. Buckwheat pankhaniyi ndiye mtsogoleri. Mulibe mavitamini, mchere, ma phospholipids, ma organic acid ndi fiber.
Mbewu zoterezi zitha kugulitsidwa ngati mbewu yonse ndi kuphwanyika (yosweka), zonse zimaloledwa, koma ma kernel amawonedwa kuti ndi othandiza kwambiri. Prodel analimbikitsa kuphika ndi mavuto ndi m'mimba thirakiti. Amagwiritsidwanso ntchito nthawi zambiri pokonza ma fritter kapena michere ya viscous ya ana.
Mapuloteni okhala ndi buckwheat amawamwa bwino kuposa mapuloteni omwe amayambira nyama. Ndipo mafuta, m'malo mwake, amasweka kwa nthawi yayitali, kotero kuti kwa nthawi yayitali munthu amadzaza.
Buckwheat ndiwofunika chifukwa cha kupezeka kwa zinthu zotsatirazi:
- Mavitamini a B;
- ascorbic acid;
- vitamini PP;
- potaziyamu
- chitsulo
- cobalt;
- phospholipids;
- ma amino acid;
- Omega - 3;
- mapuloteni ndi chakudya.
Buckwheat amadziwika kuti ndi shuga wodwala, sizikhudza kuchuluka kwa shuga m'magazi. Croup imalimbikitsidwanso kumatenda oterowo:
- cholecystitis;
- kuchepa magazi
- thrombosis
- onenepa kwambiri;
- chizolowezi chotupa cham'mphepete;
- zolakwika zamtima dongosolo;
- kuchuluka kukwiya kwamanjenje.
Buckwheat phala yokhala ndi matenda a shuga a 2 sikuti amangokhala chakudya chabwino chokha, komanso othandizira polimbana ndi hemoglobin otsika komanso cholesterol yayikulu.
Perlovka
Perlovka ili ndi index yotsika kwambiri ya glycemic, mayunitsi 22 okha. Phula lothandiza makamaka kwa akazi, chifukwa cha zomwe zili ndi lysine. Choyamba, imachepetsa kukalamba kwa khungu, ndipo chachiwiri, imakhala ndi mphamvu yolimbana ndi matenda. Kupezeka kwa selenium kwa munthu wodwala matenda ashuga ndikofunikira chifukwa cha zinthu za antioxidant, ma radicals olemera amachotsedwa m'thupi.
Phala iyi yokhala ndi matenda ashuga osadalira insulini ndi yofunika chifukwa imathandiza polimbana ndi kunenepa kwambiri. Zopatsa mphamvu zake zopatsa mphamvu sizikhala zapamwamba kwambiri, ndipo zakudya zamafuta zomwe zimayeretsa matumbo ku poizoni.
Mutha kudya magalamu 250 a mankhwala omaliza patsiku. Ndikofunika kuti musakongoletse zokongoletsa ndi batala, ndikusintha ndi mafuta a azitona kapena mpendadzuwa. Bowa wophika ndi masamba ena ndizabwino zowonjezera pa barele.
Zomwe zili ndi mavitamini ndi michere:
- kuchuluka kwa mavitamini a B;
- Vitamini D
- vitamini K;
- proitamin A (retinol);
- phosphorous;
- gordetsin;
- choko;
- CHIKWANGWANI
Hordecin ndi mankhwala achilengedwe omwe amachepetsa ma virus okhala ndi tizilombo toyambitsa matenda. CHIKWANGWANI chimapereka kukhumudwa komanso chimalimbikitsa kugwira ntchito kwa m'mimba.
Phala la balere lingadyedwe ndi matenda otere:
- matenda ashuga
- zilonda, gastritis, enteritis;
- chimfine;
- hepatitis;
- zotupa m'mimba.
Barele wakonzedwa kwa mphindi 35 - 40, pamadzi, muyezo umodzi mpaka iwiri. Ndikofunika kutaya colander yake kumapeto ndikutsuka pansi pamadzi. Kuphika koyenera ndiye chinsinsi cha mbale yosangalatsa ya mbali.
Beri nthawi zonse lakhala "mfumukazi" yazinthu zonse zamphesa, chifukwa cha GI yake yochepa komanso phindu lalikulu lathanzi.
Oatmeal
Oatmeal omwe ali ndi matenda a shuga a mitundu iwiri (1 ndi 2) atha kukhala chakudya cham'mawa ngati muwonjezera zipatso zouma (ma apricots owuma, prunes) kapena mtedza wamtundu uliwonse. Chifukwa cha kuchuluka kwa utsi, amamva kukoma nthawi yayitali, zomwe zimapulumutsa munthu kuchokera ku zosafunikira "zolakwika" ndikuthandizira kuchepetsa thupi mofulumira.
Mbewu zophika za oat zimayenda bwino ndi zipatso ndi zipatso - sitiroberi, rasipiberi, mabulosi abulu ndi maapulo. Kuphika chakudya choterocho kuli bwino m'malo otentha chakudya cham'mawa.
Pali zinthu zosiyanasiyana kuchokera ku oats - chimanga, chinangwa ndi phala. Anthu odwala matenda ashuga akulimbikitsidwa kudya tirigu wathunthu, ali ndi mavitamini ambiri. Kumbukirani kuti makulidwe amatsuko, amatsitsa index yake.
Oatmeal ndiwothandiza kwambiri polimbana ndi matenda otsatirawa:
- kulephera kwam'mimba;
- kunenepa
- matenda a endocrine;
- zotupa m'mimba;
- kudzimbidwa.
Oatmeal a odwala matenda ashuga ndiwofunikira chifukwa cha zinthu zotsatirazi:
- proitamin A (retinol);
- mavitamini B 1, B 2, B 6;
- vitamini K;
- vitamini PP;
- CHIKWANGWANI;
- nickel
- phosphorous;
- choko;
- ayodini;
- calcium
Oatmeal akuyenera kukhalapo pamenyu osachepera katatu pa sabata.
Maphikidwe
Zakudya zazikulu zamakedzana zimatha kukonzedwa kuchokera ku chimanga. Pansipa tikambirana maphikidwe otchuka kwambiri komanso othandiza. Ndikofunika kulingalira kuti mbale zam'mbuyo za anthu odwala matenda ashuga zimakonzedwa kuchokera kuzinthu zomwe zimakhala ndi GI yotsika komanso otsika kalori.
Chinsinsi choyamba ndi barele wopatsidwa masamba. Zikhala zofunikira mwachangu tomato angapo, anyezi, adyo ndi zukini pamoto wochepa mpaka kuphika, mchere ndi tsabola. Wiritsani wonenepa padera, mogwirizana ndi madzi atatu. Kenako kugona mu colander ndi muzimutsuka pansi pa madzi.
Thirani barele kwa masamba, sakanizani bwino ndikuphika pamoto wochepa kwa mphindi zitatu kapena zinayi. Finyani mbale yotsirizika ndi zitsamba zosankhidwa.
Mpunga nthawi zambiri samaphika monga mbale yam'mbali, koma momwe amavutira ndi zovuta, ndikuwonjezera nyama. Pilaf ya anthu omwe ali ndi matenda "okoma" ophika pang'onopang'ono amakonzedwa kuchokera pazosakaniza zotsatirazi:
- mpunga wa bulauni - magalamu 250;
- madzi oyeretsedwa - mamililita 550;
- bere limodzi la nkhuku;
- supuni ziwiri za mafuta;
- zovala zitatu za adyo;
- zokometsera za pilaf;
- karoti imodzi yapakati.
Sambani mpunga wa bulauni pansi pamadzi otentha, ikani mu nkhokwe ya ophika pang'onopang'ono ndikuwonjezera mafuta, sakanizani. Chotsani mafuta ndi khungu lotsala kuchokera pachifuwa cha nkhuku, iduleni mu cubes atatu mpaka anayi, kuphatikiza ndi mpunga.
Dulani kaloti kukhala ma cubes akulu, ofanana ndi nkhuku. Sakanizani zosakaniza zonse, mchere ndi tsabola, kuwonjezera zokometsera, kuthira madzi. Kuphika pilaf kwa ola limodzi.
Oatmeal m'madzi omwe ali ndi zipatso ndi chakudya cham'mawa komanso chosangalatsa. Ndikofunika kumakometsera mbale ndi zotsekemera zachilengedwe. Mwachitsanzo, masheya amtundu wa shuga ndi omwe amapatsa thanzi kwambiri.
Choyamba muyenera kuwiritsa theka la kapu ya oatmeal mu kapu yamadzi. Pambuyo kuwonjezera chidutswa chaching'ono cha batala. Ndipo phala likazizira bwino kutentha, tsanulirani zipatso ndi zipatso.
Mu kanema munkhaniyi, mutu wazakudya zololeza zamtundu 2 zikupitilizidwa.
