Salo ndi mankhwala achikhalidwe cha azungu ambiri. Koma aliyense amadziwa kuti 80% ya malonda ake ndi mafuta.
Komabe, ngakhale izi, mafuta anyama ndi othandiza, ngakhale nthawi zambiri zimakhala zofunikira kusiya kudya kapena kuzidya pang'ono. Koma kodi ndizotheka kudya mafuta omwe ali ndi matenda ashuga? Kodi imatha kutsitsa kapena kuwonjezera magazi? Kodi glycemic index yake ndi kapangidwe kake ndi uti?
Kodi mafuta amaloledwa kwa odwala matenda ashuga?
Ngakhale kuti ndi matenda amtundu wa 1 komanso mtundu wachiwiri wa shuga, mankhwala amakono amagwiritsa ntchito njira zabwino popanda kutsatira kadyedwe, ntchito zake zimakhala zabwino. Chifukwa chake, odwala sayenera kumwa mankhwala okhawo omwe amachepetsa shuga, kapena jekeseni wa insulin, komanso kuwunika zakudya zawo, zomwe ziyenera kukhala zopatsa thanzi komanso zochepa.
Inde, zinthu zambiri zimapweteketsa thupi ndi matenda amtundu uliwonse. Zakudya zotere zimasokoneza kagayidwe ndipo zimayambitsa kunenepa kwambiri.
Koma kodi ndizotheka kudya mafuta omwe ali ndi matenda ashuga? Magalamu zana a nkhumba ali ndi 85 g yamafuta. Anthu omwe ali ndi matenda ashuga a 2 amatha kudya, chifukwa shuga ndiye mdani wamkulu wa anthu odwala matenda ashuga.
Chifukwa chake, mu 100 g yagululi pali 4 g ya shuga. Koma ochepa adadya mafuta amodzi nthawi imodzi, kotero kuchuluka kwa glycemia atatha kugwiritsa ntchito sikusintha kwambiri.
Potsatira chakudya chamagulu a shuga, odwala ayenera kuwunika monga magulidwe a glycemic. Mtengo uwu umawonetsa kuchuluka kwa chakudya chomwe chimachulukitsa kuchuluka kwa glucose m'magazi ndipo yankho la insulin limayambira chiyani.
Chifukwa chake, kukwera kwambiri kwa chisonyezo cha glycemic, sikumaloledwa kudya ndi shuga yachiwiri. Komabe, mafuta alibe GI, chifukwa sakukhudzana ndi chakudya chamafuta.
Ndikukapezeka kuti mafuta ali ndi zero glycemic index ndipo mutha kudya mafuta ambiri a shuga a mtundu wachiwiri kapena woyamba. Koma zowona zake, mankhwalawa ndi apamwamba kwambiri-kalori, chifukwa 100 g ya mafuta anyama ndi ma calories 841.
Onse odwala matenda ashuga ayenera kutsatira zakudya, monga momwe nthawi zambiri kukula kwa matenda oopsa a hyperglycemia kumayambitsa kuvutitsidwa kwa mafuta ndi zakudya zopanda pake. Chifukwa chake, amaloledwa kudya mafuta anyama pophwanya carbohydrate metabolism, koma ochepa komanso opanda mafuta.
Kodi ndizotheka kudya mafuta amitundu yosiyanasiyana ndi shuga, mwachitsanzo, mankhwala osuta kapena mafuta? Ndi matenda oterowo, ndikofunikira kusiya mitundu ya nkhumba yamtunduwu, chifukwa imakhala ndi mankhwala osungira komanso ma nitrites.
Zinthu zonse zopangidwa ndi nyama, kuphatikizapo nyama yosuta, komanso zina zamchere nthawi zonse, zimakhala ndi sodium nitrite, yomwe:
- amachepetsa chitetezo cha m'matenda a shuga omwe samatengera insulin;
- amakwiya kudumpha mu magazi;
- amasokoneza ntchito ya b-cell ya kapamba.
Ubwino ndi Zovuta za Mafuta a Ashuga
Ndi anthu ochepa omwe amadziwa, koma kuphatikiza mafuta, mafuta anyama ali ndi zinthu zambiri zofunikira, kuphatikizapo mavitamini ndi michere osiyanasiyana.
Chifukwa chake, mafuta anyama amathanso kudyedwa chifukwa amakonzanso kagayidwe kazinthu ndipo amalimbitsa minofu. Kuphatikiza apo, nditatha kudya kwa nthawi yayitali, satiety imamveka, yomwe imalongosoledwa ndi mapuloteni ambiri komanso kuchuluka kwa mafuta muzakapangidwe ake. Ndipo chifukwa chakuti mafuta amapezeka mmenemo, amakumbidwa pang'onopang'ono ndipo chifukwa chake samva ngati kudya kwa nthawi yayitali.
Komanso phindu lamafuta a odwala matenda ashuga ndi awa:
- Zimathandizira kuchepetsa chiopsezo chokhala ndi mavuto a mtima ndi mtima (stroke, mtima);
- amalepheretsa mayamwidwe wamafuta m'magazi, omwe amasintha kwambiri mphamvu ya shuga m'magazi;
- amachepetsa kuchuluka kwa mafuta m'thupi m'magazi, kuti magazi asaoneke;
- imathandizira kutukusira kwachuma chilichonse;
- Amasintha dongosolo loyenda;
- amachepetsa zokhumba za ufa ndi zakudya zotsekemera.
Iwo omwe amadwala matenda ashuga omwe amadziwononga tsiku lililonse ndi mafuta ochepa (pafupifupi 30 g) amatha kuchepetsa kuopsa kwa matendawa. Komanso, chithandizochi chithandiza kuti matenda a shuga azikhala mwamphamvu m'magazi ndikuchepetsa kuthamanga kwa magazi.
Ndizachilendo kuti mafuta a nkhumba amakhala ndi cholesterol yocheperako, mosiyana ndi nkhuku kapena ng'ombe. Ndipo chifukwa cha choline, mafuta adzakhala chinthu chabwino kwa iwo omwe akufuna kukonza kukumbukira ndikuwonjezera nzeru. Kuphatikiza apo, mafuta a shuga amafunikiranso chifukwa ali ndi mchere komanso mavitamini, monga magnesium, selenium, chitsulo, phosphorous, mavitamini A, D, B, tannin ndi zina zambiri.
Komabe, nkhumba yachilengedwe imakhala ndimafuta osapsa omwe sayenera kuzunzidwa. Kupatula apo, kuchuluka kwawo kumapangitsa kunenepa kwambiri komanso kukulitsa matenda a mtima. Amakhulupirira kuti mafuta osasinthika amatsogola ngakhale kuti inshuwaransi yowonjezereka ikupezeka.
Koma kodi mchere wamchere ungagwiritsidwe ntchito matenda a hyperglycemia? Mlingo wovomerezeka watsiku ndi tsiku umakhala mpaka magalamu asanu. Ndipo m'mitundu yambiri yamafuta mumakhala mchere wambiri, womwe ndi wowopsa. Izi ndizowopsa kwa iwo omwe ali ndi matenda ashuga omwe akudwala matenda oopsa komanso a mtima.
Amakhulupiriranso kuti ngati pali mchere wamchere, ndiye kuti insulini ingalimbane kwambiri.
Chifukwa chake, timadya izi moperewera osapitilira kawiri pa sabata.
Miyezo ndi malingaliro pazogwiritsira ntchito mafuta mu shuga
Monga momwe zidakhalira, ndi shuga mungadye mafuta, koma zochuluka motani? Palibe miyezo yapadera yogwiritsira ntchito. Koma mulimonsemo, simuyenera kuigwiritsa ntchito molakwika, chifukwa ngakhale chisonyezo chotsika cha glycemic komanso kukhalapo kwa mchere ndi mavitamini, mankhwalawo ndi 80% mafuta.
Mafuta okhala ndi matenda a shuga a 2 ayenera kudyedwa mosamala kwambiri kuposa ndi matenda a shuga a mtundu woyamba. Kupatula apo, anthu omwe ali ndi mtundu wa matenda omwe amapezeka nthawi zambiri amakhala ndi mavuto olemera.
Ndi mafuta ati omwe ndibwino kudya? Ndikulimbikitsidwa kugwiritsa ntchito mafuta anyama achilengedwe, omwe amawayala m'magawo owonda ndi msuzi kapena masamba. Kodi mafuta amathiridwa mu shuga? Njira yothetsera izi sikuyenera, kuphika ndiye njira yabwino kwambiri.
Popeza mafuta wosanjikiza nkhumba amakhala ndi zopatsa mphamvu zambiri, ndiye kuti mukatha kudya ndikofunikira kuwonjezera zolimbitsa thupi. Zowonadi, limodzi ndi katundu yemwe amathandiza kuti glucose azingidwe mwachangu, ndizotheka kusintha njira za metabolic komanso kupewa kuti kunenepa kwambiri.
Komabe, osati kusuta fodya, yokazinga, komanso mafuta anyunyu amatsutsana kwa odwala matenda ashuga. Kupatula apo, zimatha kudumpha mwadzidzidzi mu shuga.
Komanso, odwala matenda ashuga ayenera kudziwa kuti kapangidwe ka mankhwala ndi mafuta omwe ali m'mafuta zimadalira zinthu zambiri. Chifukwa chake, pamafamu ena nkhumba zimangosungidwa m'mapensulo akuluakulu ndikudyetsedwa ndi chakudya chachilengedwe chopanda ma GMO, mahomoni, maantibayotiki ndi zowonjezera zamafuta.
Komabe, pali mafamu ochepa kwambiri, nthawi zambiri nkhumba zimaleredwa mchipinda chochepa, ndikupanga jakisoni wa kukula kwa mahomoni ndi maantibayotiki. Zonsezi zimakhudza kuchuluka kwamafuta, komwe kumakhudzanso thanzi la odwala matenda ashuga.
Kupatula apo, kusiyanasiyana kwa mafuta kumatsimikiziridwa osati kokha ndi zowerengera zakulera zazinyama, koma ndi kusiyana pakukonza njira ya zosaphika. Chifukwa chake, mafuta amchere, omwe amawonjezera chiopsezo chotenga matenda a atherosulinosis mu shuga ndi mapangidwe a cholesterol malo, ali ndi sodium nitrate ndi zida zina zamafuta.
Chifukwa chake, odwala matenda ashuga ayenera kuyandikira mosamala kusankha kwa malonda.
Chifukwa chake, zida zopangira ziyenera kugulidwa kuchokera kwa wothandizira wodalirika, zomwe zimateteza thupi lofooka kale kuti lisalandire gawo latsopano lazinthu zovulaza.
Momwe mungaphikire mafuta anyama ambiri ndi shuga wamagazi?
Anthu odwala matenda ashuga ayenera kudziwa momwe angaphikitsire zakudya, kuphatikizapo mafuta anyama, kuti akhale athanzi. Mwachitsanzo, ngati muzidya ndi mbatata yokazinga, imangovulaza thupi, ndipo ikaphikidwa mu uvuni pamiyala yama waya, kugwiritsa ntchito chinthu chochepa kungakhale kothandiza.
Pokonzekera kuphika nyama yankhumba, muyenera kutsatira maphikidwe, kuyang'anira nthawi yophika ndi kutentha, kukometsera mbale ndi zonunkhira ndi mchere wochepa. Ndiwofunikanso kuphika chinthucho momwe mungathere, zomwe zingapangitse kusungunuka kwamafuta ochulukirapo ndikusintha zinthu zovulaza.
Chimodzi mwazabwino kwambiri cha anthu odwala matenda ashuga ndi mafuta ophika ndi masamba ndi zipatso. Pokonzekera mbaleyi muyenera zotsatirazi:
- mafuta anyama atsopano (pafupifupi magalamu 500);
- mchere (supuni 1);
- adyo (2 cloves);
- zukini, biringanya, tsabola wokoma (imodzi iliyonse);
- apulo wobiriwira pang'ono;
- sinamoni (supuni 1/3).
Choyamba, mafutawa amayenera kutsukidwa, kenako ndikatambalala ndi thaulo la pepala ndikusenda ndi mchere. Ikatsalira kwa mphindi 20 kuti inyowetse mcherewo.
Kenako, malonda a nkhumba amadzazidwa ndi sinamoni, adyo ndi kuphika kwa maola atatu. Koma ndikofunikira kukumbukira kuti ndi shuga yodalira insulini ndikwabwino osadya adyo.
Pambuyo pakugawidwa, mafuta anyama amafalizidwa papepala lophika, mafuta ndi masamba. Pankhaniyi, ndibwino kugwiritsa ntchito mafuta a azitona kapena soya, popeza ali ndizinthu zambiri zothandiza.
Komanso, osambitsidwa, masamba osankhidwa ndikudula masamba ambiri amaikidwa papepala lophika. Nthawi yophika ndi mphindi 45. Koma ngati masamba sanali ofewa mokwanira, ndiye kuti nthawi yophika imatha kuwonjezeka ndi mphindi 10-20.
Mbaleyi amadyeramo choko. Ladi yophika motere imatha kudyedwa ndi iwo omwe ali ndi shuga ochepa kapena apamwamba kwambiri kwa mtundu uliwonse wa matenda ashuga.
Komanso, odwala matenda ashuga amatha kudzichiritsa okha. Kuti mukonzekere muyenera:
- nyama yankhumba ndi makulidwe osachepera 2,5 cm;
- tsabola wakuda;
- mchere wamchere;
- tsamba lam Bay;
- adyo
- rosemary watsopano;
- zipatso za juniper.
Zonunkhira zonse zimasakanizika, kenako theka la zonunkhira zimayikidwa pansi pa mbale yodulira. Mafuta amaikidwa pamwamba (khungu pansi), omwe amawaza ndi zokometsera zina zonse. Kenako chilichonse chimapangidwa bwino, chokocho chimakulungidwa muchikwama chakuda ndikuchiyika mufiriji kwa miyezi ingapo.
Njira ina yachiwiri kwa odwala matenda ashuga ndi mafuta anyama ndi apulo. Bacon imadulidwa bwino, imayiyidwira mumtsuko waukulu ndikuyiyika pamoto, yokutidwa ndi chivindikiro.
Mukamiza mafuta, mutha kuchita zamasamba. Anyezi ndi maapulo amawaboola kenako ndikudula bwino.
Mitengo ikakhala yofiirira, mchere ndi zokometsera (sinamoni, tsabola wakuda, tsamba la bay) mutha kuwonjezeranso. Ndiye kuti anyezi, apulo mu sosepani ndi mphodza chilichonse pang'ono moto wochepa.
Osakaniza womalizidwa akhoza kufalitsa pa kagawo ka rye kapena mkate wathunthu. Mphesa ziyenera kusungidwa mufiriji osapitilira milungu itatu.
Phindu ndi zovuta zamafuta a odwala matenda ashuga zikufotokozedwa mu kanema munkhaniyi.
