Tsoka ilo, matenda "okoma" amakhudza anthu ochulukirapo chaka chilichonse. Pali zifukwa zambiri pamenepa, chimodzi mwazomwe chimakonda kwambiri chifukwa cha kusadya mokwanira komanso kusachita masewera olimbitsa thupi moyenera.
Anthu odwala matenda ashuga amtundu wa 2 amafunika kudya makamaka m'moyo wawo wonse, ndiko kuti, kuchepetsa zakudya zomwe zili ndi chakudya chamthupi chofulumira.
Endocrinologists amasankha malonda muzakudya za wodwalayo malinga ndi glycemic index (GI). Mtengowu umawonetsa kuchuluka kwa glucose omwe amalowa mthupi atatha kudya mankhwala enaake kapena chakumwa.
Nthawi zambiri pamsonkhanowu, adokotala amauza wodwalayo za chakudya "chovomerezeka" chovomerezeka, kuiwala zakumwa zomwe zingakhale zovulaza m'thupi (misuzi ya zipatso, cider, mowa), komanso zabwino zambiri. Nkhaniyi ikufotokoza za cocoa.
Mafunso otsatirawa akukambirana pansipa - kodi ndizotheka kumwa cocoa wokhala ndi matenda amtundu wa 2 komanso ndi matenda osokoneza bongo, phindu ndi kuvulaza kwa thupi, index ya glycemic ndi zopatsa mphamvu zamtunduwu, gawo lovomerezeka tsiku lililonse. Maphikidwe a Cocoa omwe sangayambitse kuchuluka kwa shuga wamagazi amaperekedwanso.
Cocoa Glycemic Index
Odwala omwe ali ndi matenda "okoma" amaloledwa kudya zakudya ndi zakumwa zomwe mndandanda wawo sunapamwamba kuposa mayunitsi 49. Kuchokera ku zakudya zotere, zakudya zazikulu za odwala matenda ashuga zimapangidwa. Zogulitsa zomwe zili ndi mtengo wapakati, ndiye kuti, kuyambira 50 mpaka 69 mayunitsi, zimaloledwa pamenyu, koma zokhazokha, ndiye kuti osaposa kawiri pa sabata, mpaka magalamu 100. Ndipo izi ngakhale kuti matendawa amatuluka popanda zovuta.
Zakudya ndi zakumwa zina zonse, zomwe mayeso ake a glycemic ndi okulirapo kapena ofanana ndi mayunitsi 70, ali oletsedwa kwambiri kwa odwala matenda ashuga chifukwa cha kuwonjezeka kwambiri kwa shuga m'magazi ndipo, chifukwa chake, chitukuko cha hyperglycemia ndi zovuta zina pa ziwalo zomwe zikulimbana.
Pali kusiyanasiyana kwa tebulo lolozera momwe zinthu zingakulitse magwiridwe ake chifukwa cha kusintha kwazomwe zimachitika kapena atalandira chithandizo cha kutentha. Koma izi sizikugwirizana ndi cocoa.
Kuti mumvetsetse funso - ngati cocoa imatha kukhala ndi matenda ashuga, muyenera kudziwa zomwe zili ndi GI ndi zopatsa mphamvu. Mwa njira, zopatsa mphamvu za calorie zimathandizanso kwambiri pakudya chamagulu. Kupatula apo, ndikofunikira kwambiri kuti odwala matenda ashuga azilamulira kulemera kwawo.
Ntchito ya Cocoa:
- mndandanda wa glycemic ndi magawo 20 okha;
- zopatsa mphamvu pa magalamu 100 azigulitsa adzakhala 374 kcal.
Kuchokera pamenepa zimatsimikizira kuti izi ndizovomerezeka za anthu odwala matenda ashuga a mitundu yoyamba, yachiwiri komanso ya masewera. Komabe, muyenera kuphunzira mwatsatanetsatane zabwino ndi zovulaza zakumwa.
Cocoa ndi mapindu ake
Ubwino wa nyemba za cocoa ndizopezeka ndi mavitamini ndi michere. Nyemba zimakhala ndi purines yomwe imathandizira njira ya metabolic m'thupi. Katunduyu ndiwofunika makamaka kwa anthu omwe ali ndi vuto lolemera komanso metabolic.
Cocoa ufa ulinso ndi zinthu zamphamvu za antioxidant zomwe zimakhala zochulukirapo kuposa mphamvu yamaapulo, madzi a zipatso ndi tiyi wobiriwira. Chifukwa cha izi, kukalamba kumachepa, ma radicals olemera amachotsedwa, ndipo chiopsezo chokhala ndi neoplasms yoyipa chimachepa (oncology). Chifukwa chake patsani tsiku lililonse kumwa chakumwa ichi, ndipo mudzayiwala za matenda ambiri, ndikuyeretsa thupi.
Izi zimakhala ndi zinthu zapadera zomwe zimathandizira kupanga ma endorphin (mahomoni achimwemwe). Chifukwa chake, kumwa cocoa mu nyengo yoyipa sikunayimitse aliyense, koma m'malo mwake, yasintha malingaliro.
Cocoa ili ndi zinthu zotsatirazi:
- proitamin A (retinol);
- Mavitamini a B;
- Vitamini E
- vitamini PP;
- purines;
- calcium
- molybdenum;
- phosphorous;
- Sodium
- magnesium
Anthu ochepa amadziwa kuti nyemba zimaphatikizapo mankhwala a epratechin (mtundu wa flavonoid), womwe umalepheretsa kukula kwa matenda a mtima, stroko komanso matenda osiyanasiyana a endocrine. Cocoa imawerengedwa kuti ndi prophylactic wabwino polimbana ndi kusokoneza mtima, imalimbitsa minofu yamtima komanso imalimbitsa mitsempha yamagazi.
Chifukwa cha kukhalapo kwa procyanidin, komanso mitundu yosiyanasiyana ya flavonoids, mabala amachira msanga, khungu limayamba kutanuka. Palibe zodabwitsa kuti cocoa imagwiritsidwa ntchito mu cosmetology.
Zovuta zomwe zingachitike chifukwa chogwiritsa ntchito nyemba ndi kusalolera kwamunthu chifukwa chotsatira ndi kuyambitsidwa kwa pakati. Chowonadi ndi chakuti cocoa imalepheretsa kuyamwa kwa calcium. Ndipo zinthu zamalondazi zimakhala zovulaza kwambiri kwa amayi panthawi yomwe ali ndi pakati, popeza calcium ndi yofunika kwambiri pakubadwa kwakhanda.
Nyemba za cocoa zitha kugawidwa m'mitundu ingapo:
- ufa wa cocoa wokhazikika;
- organic cocoa.
Mtundu womaliza wa ufa ndiwothandiza kwambiri, chifukwa umakula popanda kugwiritsa ntchito feteleza ndipo samathandizidwa ndi mankhwala ogwiritsira ntchito mankhwala opatsirana ndi majeremusi. Ngati mumamwa zakumwa za nyemba zotere, ndiye kuti thupi limatha kuchira msanga mukamaliza kuchita masewera olimbitsa thupi.
Cocoa wa matenda ashuga a 2 ndiwowonjezera kwambiri pazakudya zanu zoyambira.
Momwe mungagwiritsire ntchito Cocoa Powder
Cocoa wa matenda ashuga a mtundu wachiwiri ndi matenda amiseche amaloledwa kuphika m'madzi ndi mkaka. Chinthu chachikulu mu supermarket ndikusankha cocoa yopanda shuga, chifukwa mankhwalawa saloledwa kwa odwala chifukwa cha GI yayikulu.
Nthawi zambiri, chakumwa ichi nthawi zambiri chimakomedwa. Kunjaku, ma molass nthawi zambiri amagwiritsidwa ntchito pamenepa. Molasses ndi molass, kapena mwina manyumwa opangidwa kuchokera ku icho ndi mawonekedwe amtundu, amatchuka ku Europe ndi USA. Ku Russia, ma molass nthawi zambiri amagwiritsidwa ntchito podyetsa ziweto. Ma Molass ali ndi mavitamini ambiri a calcium ndi B. Komabe, ndizoletsedwa kwa anthu omwe ali ndi matenda ashuga, popeza molasses ali ndi GI yamagulu opitilira 70.
Mutha kumakometsa chakumwa ndi mitundu yambiri ya zotsekemera, koma ndikofunikira kuti ndizoyambira mwachilengedwe, mwachitsanzo, stevia imathandiza kwambiri kwa odwala matenda ashuga, chifukwa cha mavitamini ndi mchere.
Mutha kusankhanso m'malo ena otsatirawa:
- sorbitol;
- xylitol;
- fructose.
Cocoa uyenera kupangidwa molingana ndi malangizo omwe ali phukusi. Mutha kuwaphika m'madzi kapena mkaka wa ng'ombe, ndikofunikira kuti mafuta osapitirira 2,5%.
Kumwa chakumwa ndikwabwino m'mawa kapena masana. Mlingo wovomerezeka tsiku lililonse sapitilira magalasi awiri amowa.
Malangizo Osiyanasiyana a odwala matenda ashuga
Kuti musunge zisonyezo za kuchuluka kwa shuga m'magazi, wodwalayo sayenera kudya moyenera, komanso ayenera kuchita masewera olimbitsa thupi nthawi zonse. Zochita zolimbitsa thupi ziyenera kukhala zolimbitsa thupi, makamaka nthawi zinayi pamlungu. Mutha kuyang'ana pamasewera monga: kusambira, kuthamanga, kuyendetsa njinga, yoga, Nordic ndi kuyenda, yoga.
Zakudya zoyenera sizangokhala zakudya zophatikizidwa ndi GI yotsika, komanso kutsatira malamulo azakudya ndi kuchuluka kwa masisitilo. Chifukwa chake, muyenera kudya kasanu mpaka sikisi patsiku, m'magawo ang'onoang'ono, pang'ono. Madzi ochepa sangasiyidwe; mulingo wocheperako ndi malita awiri amadzi.
Ndikulimbikitsidwanso kuwerengera zopatsa mphamvu. Ngati pali zovuta za kunenepa kwambiri, ndiye kuti kudya kwambiri sikupitilira 2000 kcal patsiku. Mankhwala othandizira pakudya ndi ntchito zolimbitsa thupi m'mwezi woyamba zimapereka zabwino.
Ndikofunikira kuti odwala matenda ashuga adziwe za zakudya ndi zakumwa zingapo zomwe siziletsedwa kwa iwo:
- zipatso ndi mabulosi;
- odzola pa wowuma;
- ufa wa tirigu wophika;
- mpunga woyera;
- mbatata mwa mtundu uliwonse ndi kaloti wowiritsa;
- chivwende, nthochi, vwende;
- mowa
- ankasuta nyama ndi zonunkhira;
- zakudya zamafuta (kirimu wowawasa, batala, mafuta anyama);
- maswiti - marshmallows, makeke, kozinaki.
Komanso, munthu sayenera kuyiwala za njira zovomerezeka zochizira kutentha:
- kwa okwatirana;
- chithupsa;
- mu microwave;
- pa grill;
- mu uvuni;
- ophika pang'onopang'ono, kupatula njira ya "mwachangu";
- simmer ochepa mafuta masamba, makamaka m'madzi;
Kuwona mfundo zonse zamankhwala othandizira odwala matenda ashuga, wodwalayo amatha kufooketsa matendawa ndikuchepetsa chiopsezo cha zovuta zingapo.
Kanemayo munkhaniyi akupereka malingaliro amomwe mungasankhire ufa wapamwamba wa cocoa.
