Mu matenda a shuga amtundu wachiwiri, kapena monga amatchedwanso, mtundu wodziyimira pawokha wa insulin, wodwalayo amangokakamira kudya zakudya zopanda chakudya chambiri. Chakudya chosankhidwa bwino chimakhala chofunikira kwambiri polimbana ndi matenda "okoma". Endocrinologists amasankha chakudya malinga ndi glycemic index yake (GI), zomwe zikuwonetsa momwe glucose adayamwa mwachangu kuchokera ku chinthu kapena chakumwa.
Nthawi zambiri, madokotala ku phwando amalankhula zazinthu zomwe zimaloledwa kwambiri komanso zovomerezeka, kuyiwala kutchera khutu ku zomwe zingakhalepo pazosankha.
Chimodzi mwazinthu izi ndi chinanazi. Kuti mumvetsetse chifukwa chake chipatsochi sichinawonekere pamndandanda wa tsiku ndi tsiku, muyenera kuphunzira zambiri, monga glycemic index ya chinanazi ndi zipatso zake zopatsa mphamvu. Kupatula apo, zakudya zama calorie ambiri ndizoletsedwa ndi anthu odwala matenda ashuga, chifukwa ambiri aiwo ndi onenepa kwambiri. Ndipo ichi ndi chomwe chikuyambitsa matendawa.
Mafunso otsatirawa ayankhidwa pansipa - kodi ndizotheka kudya chinanazi cha matenda ashuga, kuchuluka kwake komwe kumaloledwa kudya, komanso chinanazi chosankha mitundu ya matenda ashuga - chatsopano kapena zam'chitini.
Pineapple Glycemic Index
Mu shuga, muyenera kudya chakudya ndi chizindikiro cha mpaka magawo 50 - izi ndiye maziko a chakudya. Chakudya chokhala ndi kuchuluka kwa magawo 50 - 69 mwina chikhoza kukhala pa zosankha zonse, kangapo pamlungu osaposa magalamu 100, atapatsidwa kuti matenda "okoma" sapita. Zakudya zatsopano komanso zopangidwa mwatsopano zokhala ndi mndandanda wama unit 70 kapena kupitiliratu ndizoletsedwa, chifukwa ngakhale gawo laling'ono limatha kuwonjezera kuchuluka kwa shuga m'magazi ndi 4 mmol / L.
Mukamadya zipatso ndi zipatso, munthu ayenera kukumbukira kuti kusinthasintha kwawo, GI imasinthanso. Chipatsocho chikamakheka, ndiye kuti chimakulirakulira. Komabe, mtengo wake umasintha pang'ono. Ndikosatheka kupanga timadziti kuchokera ku zipatso ndi zipatso, ngakhale ndi GI yocheperako. Malongosoledwe ake ndi osavuta - ndi mankhwalawa, mankhwalawo amataya minyewa, ndipo glucose amalowa mthupi mwachangu, zomwe zimatha kuyambitsa hyperglycemia komanso zotsatira zoyipa pamagawo olimbana nawo.
Kuti mumvetsetse ngati chinanazi chingagwiritsidwe ntchito matenda a shuga amtundu wachiwiri, muyenera kudziwa bwino zomwe zili ndi GI ndi zopatsa mphamvu. Ndikofunika kudziwa kuti chinthu chosungira zam'chitini sichiyenera kugulidwa mulimonse chifukwa chogwiritsa ntchito shuga poyisunga.
Pineapple watsopano ali ndi izi:
- mndandanda wa glycemic ndi magawo 65;
- zopatsa mphamvu pa magalamu 100 azinthu zidzangokhala 52 kcal okha.
Izi zikutanthauza kuti akafunsidwa ngati chinanazi angathe kudyedwa ndi anthu odwala matenda ashuga, pamakhala mikangano ndipo chisankho chimayenera kuperekedwa munthawi iliyonse. Munthawi yoyenera matendawa (popanda kutulutsa), ndizovomerezeka kugwiritsa ntchito chinanazi cha matenda a 2 osapitirira kawiri pa sabata, osapitilira magalamu 100 kamodzi. Poterepa, simungathe kulemetsa menyu ndi zinthu zina ndi index.
Pofuna kuti glucose owonjezera kuchokera ku chinanazi cholandiridwa m'magazi azikonzedwa mwachangu ndi thupi, zolimbitsa thupi ndizofunikira. Nthawi zambiri anthu amakhala otanganidwa kwambiri m'mawa, choncho ndikofunika kuti adye zipatso zam'mawa.
Ubwino wa chinanazi
Kugwiritsa ntchito chinanazi mu mtundu 2 wa shuga ndikofunika kwambiri pakuwoneka bwino kwama mavitamini, mchere ndi zinthu zina zopindulitsa. Mankhwala wowerengeka, palinso maphikidwe ambiri malinga ndi madzi a chinanazi, polimbana ndi matenda a impso, mtima ndi kutupa kwambiri.
Chifukwa cha kuchuluka kwa mavitamini a B omwe amapezeka mu chinanazi, kumakhala kothandiza kwambiri mu ubongo wamanjenje - kugona kumakhala kwamphamvu, kusokonekera komanso kuchepa kwa mitsempha kumachepa.
Chinankhwala chimapindulanso chifukwa cha mphamvu yake ya antioxidant - kukalamba kwa thupi kumachepa, ma radicals aulere amachotsedwa, chifukwa chomwe ma cell sawonongeka.
Chinanazi chili ndi zakudya zotsatirazi:
- proitamin A;
- Mavitamini a B;
- vitamini PP;
- phosphorous;
- potaziyamu
- cobalt;
- magnesium
- phosphorous;
- chitsulo
- zinc.
Mu matenda a shuga, amakhulupirira kuti chinanazi zimatha kuchepetsa pang'ono kuchuluka kwa shuga m'magazi chifukwa cha kupezeka kwa chinthu monga riboflavin. Kupanga lingaliro la kuchuluka kwa mankhwalawa omwe angadyedwe ndi shuga yachiwiri ndi chosankha cha wodwala aliyense. Kupatula apo, iye mwini ayenera kuwunika zabwino ndi zovulaza za thupi ndikuzindikira chisonyezo cha kukana insulin.
Chinanazi chimakhala ndi zotsatirazi zabwino mthupi:
- kumawonjezera chitetezo chokwanira, thupi limakhala losatetezeka ku matenda;
- ali ndi antioxidant wamphamvu;
- kudya pafupipafupi kwa chinanazi kapena msuzi wake kumathandiza kupewa kukwapula komanso kuthana ndi mtima;
- amachepetsa kuthamanga kwa magazi.
Anthu athanzi amalimbikitsidwa chipatso ichi muzakudya. Koma zinanazi ndizotheka kwa odwala matenda ashuga, malo osangalatsa. Anthu odwala matenda ashuga ayenera kudya mosamala, osaposa magalamu 100 kawiri pa sabata.
Momwe mungadye
Popeza funso lalikulu ndikuti ngati chinanazi chitha kuyankhidwa ndi matenda ashuga, chidwi chikuyenera kulipira pakufunika kwa zakudya. Mankhwala othandizira pakudya ndi chithandizo chachikulu cha odwala omwe samadalira shuga. Kuphatikiza posankha zinthu zoyenera zomwe zili ndi GI yotsika komanso zopatsa mphamvu, ndikofunikira kuti muzitha kuzitentha ndikuwonjezera zakudya zatsiku ndi tsiku. Izi ndizofunikira kuti wodwalayo alandire mokwanira mavitamini ndi mchere wofunikira m'thupi.
Tsiku lililonse muyenera kudya zinthu zonse, zanyama ndi zachikhalidwe. M'pofunikanso kusungabe madzi - kumwa osachepera malita awiri amadzi patsiku. Mwambiri, mutha kuwerengera zomwe mukufuna - kumwa mamililita imodzi amadzimadzi pa kalori imodzi.
Chovomerezeka chimalimbikitsa kukoma kwa mbale ndi mitundu yambiri ya zokometsera, zomwe, kuwonjezera pa kufunikira kwake, zimakhala ndi zotsatira zochizira, kuchepetsa kuchuluka kwa shuga m'magazi. Chitsanzo chochititsa chidwi ndi mtundu wa shuga, womwe umagwiritsidwa ntchito pophika mankhwala amwambo. Mkaka wagolide ukhoza kukonzedweratu, womwe umathandizira kutukusira ndikuwonjezera chitetezo chokwanira.
Monga tanena kale, ndikofunikira kukonza bwino zinthuzo. Kuphika kosaloledwa kumatha kuwonjezera zopatsa mphamvu zamadzimadzi ndipo mafuta owopsa amadzayamba mwa iwo.
Njira zotsatirazi zophika ndizovomerezeka:
- kwa okwatirana;
- chithupsa;
- mu microwave;
- ophika pang'onopang'ono, kupatula njira ya "mwachangu";
- pa grill;
- Sipuni m'madzi, yesani kuchepetsa kugwiritsa ntchito mafuta a masamba, makamaka ma azitona.
Muyenera kudya osachepera kasanu patsiku, ngati mukumva njala, mutha kumadya zakudya zosafunikira, mwachitsanzo, kapu yamkaka kapena mkaka wamasamba. Zipatso ndi zipatso saloledwa zosaposa 200 magalamu patsiku, ndibwino kuti muzingozipereka mawa.
Porridge, masamba, zipatso ndi mkaka ziyenera kuphatikizidwa muzakudya za tsiku ndi tsiku. Nthawi yomweyo, masamba azikhala ndi theka la zakudya za tsiku ndi tsiku. Chiwerengero cha mazira chikuyenera kukhala ochepa, osapitilira chimodzi. Zonsezi zimafotokozedwa chifukwa chakuti yolk imakhala ndi cholesterol yambiri yoyipa, yomwe imayambitsa mapangidwe a cholesterol plaque ndi blockage mitsempha yamagazi.
Ma makeke a anthu odwala matenda ashuga amakonzedwa kuchokera ku ufa wa mitundu ina yokha - rye, oat, buckwheat, flaxseed, amaranth ndi coconut. Ndi ufa wa kokonati womwe umawonedwa ngati wothandiza kwambiri ndipo uli ndi zinthu zochepa kwambiri zopatsa mphamvu, poyerekeza ndi ufa wa mitundu ina.
Maphala ndi gwero labwino kwambiri lamagetsi ndi fiber. Anthu odwala matenda ashuga a mtundu woyamba ndi wachiwiri amaloledwa gulu lotsatira:
- zitsamba;
- oatmeal;
- mpunga (bulauni);
- balere wogulira;
- phala la tirigu.
Chipala cha chimanga chamtundu wa 2 shuga chimaletsedwa chifukwa cholozera kwambiri. Mwa njira, makulidwe amomwe amaphatikizira phala, amachepetsa GI yake. Muyenera kuphika chimanga m'madzi popanda kuwonjezera batala.
Itha m'malo ndi mafuta a masamba.
Mndandanda wamasamba wololedwa ndiwowonjezera, womwe mumatha kuphika zakudya zosiyanasiyana - masaladi, ma stew, supu ndi casseroles. Izi zotsatirazi ndizovomerezeka:
- biringanya;
- anyezi;
- Phwetekere
- squash;
- adyo
- nkhaka
- kabichi yamtundu uliwonse - yoyera, yofiira, kabichi, Beijing, kolifulawa, broccoli ndi Brussels;
- tsabola wowawa ndi wokoma (Bulgaria);
- kaloti watsopano ndi beets (osaphika);
- bowa.
Potsatira malamulo awa onse, mutha kukhalabe ndi shuga m'magazi munthawi yochepa.
Mu kanema mu nkhaniyi, Elena Malysheva adalankhula za zabwino za chinanazi.
