Muesli a odwala matenda ashuga popanda shuga: zakudya zapadera za anthu odwala matenda ashuga

Lingaliro longa muesli lidawoneka zaka zana zapitazo, pamene dokotala waku Swiss Bircher Benner adapanga chakudya chapadera cha odwala omwe akukonza. Pakadali pano, izi zidayamba kutchuka kwambiri pakati pa anthu omwe akutsogolera moyo wathanzi.

Makampani ambiri adayamba kupanga mbewu zosafunikira zopanda shuga kwa odwala matenda ashuga, mndandanda wamtundu wa glycemic wa zotere umachokera kumagawo 40 mpaka 80, kutengera mawonekedwe. Nthawi zambiri, osakaniza amaphatikiza mbewu monga chimanga ndi zipatso zouma, atha kusiyana mu njira yothetsera, moyo wa alumali ndi wopanga.

Muesli sichinthu china chophatikiza ndi msanganizo wa tirigu wathunthu monga tirigu, barele, mpunga, mapira, mapira ndi mtedza, zipatso zouma, zipatso zatsopano kapena zipatso. Komabe, nthawi zina mankhwalawa amaphatikizapo mankhwala ena osungirako omwe amaphatikizika kwa odwala omwe ali ndi matenda osokoneza bongo. Pankhaniyi, kusankha kwa malonda kuyenera kufikiridwa mwachidwi.

Kodi muesli ndi chiyani

Ngati mutamasulira liwu loti "muesli" kuchokera ku Chijeremani, potanthauzira tanthauzo loli limatanthawuza "mbatata yosenda". Posachedwa, muesli amadziwika kuti ndi chinthu wamba chofufumitsa ndikuphatikizira zipatso zokometsera. Komabe, ichi ndi chakudya chapadera cham'mawa, chomwe chimakonzedwa kuchokera ku chimanga cha chimanga, chimanga, mphukira za tirigu, mtedza, zipatso zouma, uchi.

Mosiyana ndi mbale zina zofanana, ma muesli amakhala ndi zosakaniza zachilengedwe zokha, komabe, ena opanga amatha kuwonjezera zowonjezera komanso zosakanikirana kuti apatse kukoma. Zofunika kuganizira mukamagula chinthu.

Muesli ndi amitundu iwiri - yaiwisi komanso yophika. Osakaniza osaphika samayikidwa chithandizo chamatenthedwe, zosakaniza ndi mtedza, mbewu, zipatso zouma, mbewu monga chimanga. Muesli wophika umasakanizidwa ndi nipple wachilengedwe ndikuwuphika pamoto wotsika kwambiri.

• Monga lamulo, chinthu chachilengedwe chimakonzedwa kuchokera ku oatmeal, koma nthawi zina chimaphwanyidwa tirigu, tirigu, barele ndi mpunga. Komanso, osakaniza amatha kukhala ndi mitundu yosiyanasiyana ya zipatso zouma, uchi, mtedza ndi zina zowonjezera.
• Kutengera ndi zomwe zimaphatikizidwa muzosakaniza, mphamvu yamalonda yotsimikizika. 100 gm ya osakaniza zipatso-tirigu muli 450 kcal, ndi mkaka, shuga kapena uchi, mndandanda wa glycemic ndi calorie kuchuluka ukuwonjezeka.

Kuti mupeze chakudya chokhala ndi kalori yocheperako, muesli mumakhala wokometsedwa ndi madzi atsopano, madzi kapena compote.

Zothandiza zimatha muesli

Izi sikuti ndizophatikiza michere yokha, komanso "bomba lowopsa", popeza magalamu 100 a muesli ali ndi zoposa 450 kcal. Mndandanda wa glycemic wa osakaniza ungakhale wokwanira komanso wokwera. Chifukwa chake, odwala matenda ashuga ayenera kusamala mukamagwiritsa ntchito mankhwalawa.

Zothandiza zokhudzana ndi kusakaniza ndizachilengedwe. Mbewu za chimanga zimaphwanyidwa, kuphwanyidwa, koma osazipereka kuchithandizo chachikulu cha kutentha, chifukwa chomwe mankhwalawo amasunga mavitamini ndi michere yonse. Strawberry, maapulo, njere, zoumba, ma almond, ma amondi ndi zina zabwino komanso zowonjezera bwino zimawonjezeredwa ku njere zosakanizidwa.

Kwa munthu yemwe wapezeka ndi matenda a shuga, malonda oterowo amaloledwa kugwiritsidwa ntchito pang'ono. Chifukwa cha kuchuluka kwa zakudya zamafuta, muesli amathandizira pakukhutiritsa kwachangu kwa njala ndikusungira kumverera kotalika kwa kukhutira.

1. Kusakaniza kumachotsanso cholesterol yoyipa, zinthu zoopsa, poizoni m'thupi, zimathandizira kugwira ntchito kwamatumbo ndi ziwalo zonse zam'mimba. Pakulipidwa kwa michere, kapamba amayambitsidwa ndipo, monga chotulukapo chake, kuchuluka kwa shuga kwamwazi kumayendetsedwa.
2. Ma pluses akuluwo akuphatikizira kukhalapo kwa kuchuluka kwa mavitamini, mchere, kufufuza zinthu. Magnesium ndi potaziyamu zimakhudza bwino mkhalidwe wamtima wamtima, komanso atherosclerosis imaletsedwanso.
3. Muesli amalimbikitsidwa makamaka kwa odwala omwe ali ndi thupi lochulukirapo. Chifukwa cha kuchuluka kwa zakudya zamafuta m'thupi, kumaya chimbudzi pang'onopang'ono, chifukwa chomva kukhuta kumakhalapo kwanthawi yayitali. Chifukwa chake, ngati kunenepa kwambiri, wodwala matenda ashuga amatha kukhala wathanzi kwambiri, kuchepa thupi komanso kukhalabe ndi shuga.

Pambuyo podya msanganizo wa chimanga, timalimbikitsidwa kumwa madzi pafupipafupi, popeza mphamvu za muesli zimaphatikizira, pakati pa zina, zomwe zimapangitsa kutupa kwa zinthu zomwe zalandiridwa m'mimba.

Mlingo wovomerezeka wa matenda ashuga

Mwambiri, muesli ndi chovomerezeka cha mtundu 1 komanso matenda a shuga. Koma ndikofunikira kusunga Mlingo watsiku ndi tsiku. Tsiku limaloledwa kudya zosaposa 30-50 g ya malonda.

Zakudya zimathiridwa ndimadzi, mkaka wowoneka bwino kapena timwayi watsopano wofinya, ndipo timadyedwa m'mawa. Palibe chifukwa chomwe odwala matenda ashuga ayenera kuwonjezera shuga kapena uchi kumusakaniza wa chimanga, zinthu zotere zimakhala ndi chindoko chachikulu cha glycemic, zomwe zingayambitse kudumphadumpha koopsa m'magazi a shuga odwala.

Ndi matenda a shuga, muesli nthawi zambiri amadyedwa mu mawonekedwe ake oyera, kuwonjezera zipatso kapena zipatso zochepa. Mbaleyi ilibe mafuta odzadza ndi cholesterol yoyipa. Koma pogula malonda, ndikofunikira kuwonetsetsa kuti kapangidwe kake sikuphatikiza mafuta a kokonati, omwe ali ovulaza kwambiri kwa odwala matenda ashuga.

• Nthawi zambiri, opanga amawonjezera zipatso ku zomwe zimapangidwira, osakaniza awa amakhala ndi mankhwala osakanikirana, zonunkhira, motero, ndiwowopsa kwa omwe ali ndi vuto losowa, anthu omwe ali ndi vuto la impso komanso m'mimba. Muyenera kukana kugula granola ndi uchi, chokoleti ndi mchere wambiri, index ya glycemic ya zinthu zotere ndi yochuluka kwambiri.
• Kuphatikiza ndi matenda a shuga, simungagule muesli mumphika wophika, izi zimatchedwa granola kapena crunch. Pa chithandizo cha kutentha, glaze imawonjezeredwa, shuga yowonjezera, uchi, chokoleti, cocoa, zoterezi zimakhala ndi index yayikulu ya glycemic ndi kuchuluka kwakukulu kwa zopatsa mphamvu, zomwe sizilolezedwa vuto la hyperglycemia.

Kusankha kwa Muesli kwa odwala matenda ashuga

Pogula granola, muyenera kuphunzira mosamala kapangidwe kazinthu zomwe zimasonyezedwa pa phukusi. Simuyenera kugula chisakanizo ngati chili ndi mafuta a masamba - izi zimakwiyitsa kupanga mafuta a asidi ndipo zimasokoneza magwiridwe antchito amtima.

Popeza muesli mumakhala kuchuluka kochepa ka ascorbic acid komwe amafunidwa ndi odwala matenda ashuga, mankhwalawa amathiridwa bwino ndi zipatso kapena madzi a mabulosi.

Palibe chifukwa choti mugule muesli wokazinga, popeza ali ndi mafuta ochulukirapo, omwe ndi owopsa ku chiwindi. Pogwiritsa ntchito njere zotere nthawi zonse, matenda a shuga amangoipa. Muesli sayenera kuphatikizapo mankhwala osungira, okhazikika ndi oonetsera.

1. Muesli waiwisi wachilengedwe, yemwe ali ndi zosowa zochepa zowonjezera, ayenera kusankhidwa. Kapenanso, mbewu monga chimanga zitha kukhala ndi zowonjezera ziwiri zamtundu wazipatso zouma ndi mtedza.
2. Zakudya zoterezi zimadyedwa pang'ono m'mawa. Asanagone, kudya muesli sikulimbikitsidwa, chifukwa mbewuzo sizikhala ndi nthawi yokumba m'thupi, chifukwa zimakhazikika m'matumbo, zimayambitsa kupindika komanso njira yowonongeka.
3. Zoyenera, ngati wodwala matenda ashuga aphatikiza muesli wokhala ndi mafuta ochepa otsika kefir, wowotedwa mkaka wophika ndi mafuta osaposa 2%, ndi bifilin. Mafuta ndiomwe amafunikira kwambiri ma fiber, omwe amapereka malingaliro osatha a satiety, ndipo amakhalanso ndi zida zothandiza pang'onopang'ono zamagetsi zomwe zimapereka mphamvu ku thupi.

Ngati mumagwiritsa ntchito chakudya chotere m'mawa, odwala matenda ashuga amadzaza thupi ndi mphamvu, amapereka njira yoyenera yogaya chakudya, ndikuyambitsa matumbo kuyenda. Monga zokhwasula, mutha kugwiritsa ntchito mafuta ochepa okhala ndi ma flakes apadera, omwe ali ndi michere yambiri komanso othira bwino pang'onopang'ono. Izi zimakwaniritsa njala, zimapereka satiety ya nthawi yayitali komanso zimalepheretsa kuthamanga kwa glucose wamagazi.

Lero, pogulitsa pamasitolo ogulitsa mungapeze granola yapadera yopanda shuga kwa anthu omwe apezeka ndi matenda a shuga. M'malo mwa shuga, fructose ndi fiber yazakudya zabwino zimawonjezeredwa ndi kusakaniza. Ndikofunikira kuti ma flakes agulidwe asamang'ambe, popeza zotere zimapangidwa chisanadze, zomwe zikutanthauza kuti zimakhala ndi zopatsa mphamvu zambiri komanso zimakhala ndi index yayikulu ya glycemic.

Muyenera kumvetsetsa kuti ngakhale msanganizo wamba wamagulu opatsa zipatso ungakhale ndi zotsutsana. Makamaka, muesli sayenera kugwiritsidwa ntchito:

• Gastritis ndi zina zotupa matenda am'mimba dongosolo;
• Kudzimbidwa pafupipafupi komanso kutsegula m'mimba;
• Momwe thupi limasokoneza zipatso kapena zipatso zomwe zimaphatikizidwa.

Popewa vuto losavomerezeka, muesli amamwetsedwa bwino, amawonjezera madzi kapena mkaka wopanda mafuta.

Chifukwa chake, muesli ndiwothandiza komanso chopatsa thanzi monga chipatso, chomwe chimaloledwa kudya pang'ono matenda ashuga. Mbaleyi imagwiritsidwa ntchito m'mawa pachakudya cham'mawa, pomwe kumangokhala kamodzi sikungakhale 30-50 g.

Amaloledwa kuwonjezera zipatso zatsopano, zipatso zouma kapena pang'ono mtedza kusakaniza.

Kupanga Muesli Kunyumba

Anthu odwala matenda ashuga amatha kuphika chakudya chokhacho chathanzi komanso chokhacho atakhala kunyumba. Pa izi, mbewu zamitundu yosiyanasiyana nthawi zambiri zimagwiritsidwa ntchito, mutha kugulanso zosakaniza ndi chimanga chokonzedwa kale, chomwe chimaphatikizapo mafuta, mapira ndi mbewu zina.

Mbale zimaphwanyidwa mosamala mu blender kapena grinder ya khofi, pambuyo pake zipatso, mtedza ndi zipatso zouma zimayikidwa mu osakaniza. Kuphatikiza apo, mbewu zitha kuthiridwa ndi kefir, mkaka wowotchera, yogati ndi zinthu zina zamafuta ochepa mkaka wowawasa.

Ndikulimbikitsidwa kuti muonjezere zoumba zoumba Sultan ku msanganizo, womwe umakhala ndi kaphikidwe kakang'ono ka glycemic, koma nthawi yomweyo umatha kusintha magawo a shuga. Zosakaniza zoterezi zimapangitsa kuti pakhale vitamini B, phenol, michere yambiri.

Mlingo wocheperako wa mtundu wa 2 shuga umathandizanso, popeza mankhwalawa ali ndi mavitamini ambiri, michere, michere yofunika yamafuta, komanso amathandizira kuphatikizika kwa insulin ya mahomoni mu kapamba. Chifukwa chake, mtedza waung'ono wa mankhwalawa ndiwothandiza kwambiri matenda a matenda amtundu woyamba komanso wachiwiri wa matenda ashuga.

Oatmeal muli ma polysaccharides, chakudya, omwe amapereka thupi ndi mphamvu yofunikira ndikusintha shuga m'magazi. Kuphatikizika kwa oats kumaphatikizapo ulusi wopindulitsa, amachepetsa cholesterol yamagazi ndikusokoneza machitidwe a mtima. Magnesium ndi Vitamini B1 amathandizira kupanga mapuloteni komanso kumasula mphamvu.

Ndi zakudya zamtundu wanji zomwe zimatha kudyedwa momasuka ndi anthu odwala matenda ashuga omwe akuuzidwa ndi katswiri mu kanema munkhaniyi.