Ndi shuga wambiri, wodwalayo ayenera kusintha kadyedwe kake ndikukhala ndi kadyedwe kabwino kwambiri. Ayeneranso kutsatira malamulo ophika kuti apewe kuoneka koyipa kwamafuta m'mbale. Kwa odwala matenda ashuga, ndimagulu ochepa a glycemic index (GI) okha omwe amasankhidwa pamenyu. Ichi ndikuwonetsa kuti ma endocrinologists padziko lonse lapansi amatsogozedwa.
Mtengo uwu ukuwonetsa momwe glucose amalowa mwachangu m'magazi atatha kudya chinthu china kapena chakumwa. Zina mwazomwe zimaloledwa sizingololedwa pamaso pa matenda "okoma", komanso zimatha kuchepetsa shuga m'magazi.
Katunduyu ali ndi adyo. Nkhaniyi idaperekedwa kwa iye. Kupatula apo, zinthu zosankhidwa bwino pazakudyazo sizingangochepetsa shuga m'magazi, komanso zimathandizira kapamba, kutulutsa timadzi tating'onoting'ono tomwe timapanga insulin.
Mafunso otsatirawa akukambirana pansipa - kodi ndizotheka kukhala ndi adyo amtundu wa 1 komanso matenda a shuga a 2, zomwe zili ndi GI ndi zopatsa mphamvu, zopindulitsa ndi zovulaza thupi, maphikidwe a wowerengeka ndi adyo, kuchuluka kwa masamba omwe amaloledwa kudya patsiku.
Glycemic index wa adyo
Mu mtundu 1 wa shuga ndi mtundu 2, odwala ayenera kusankha zakudya ndi zakumwa zomwe zili ndi GI yotsika, ndiye kuti, mpaka magawo 50 akuphatikizidwa. Zizindikiro zotere zimatsimikizira kuti shuga ayamba kulowa m'magazi. Zakudya ndi zakumwa zokhala ndi mayendedwe mpaka 70 a matenda a shuga a 2 amatha kudya kangapo pa sabata kenako, osaposa 100 magalamu. Zakudya zokhala ndi chizindikiritso cha magawo opitilira 70 zimachulukitsa kwambiri shuga wamagazi ndi chiopsezo cha zovuta zomwe zingachitike pamavuto.
Pazinthu zina, index ndi zero, mwachitsanzo, mafuta. Komabe, izi sizimamupanga iye kukhala mlendo wolandiridwa potsatira chithandizo chamankhwala. Chowonadi ndi chakuti chakudya chokhala ndi zizindikiro zotere nthawi zambiri chimakhala ndi zopatsa mphamvu zambiri komanso cholesterol yoyipa. Pali zakumwa zokhala ndi mndandanda wa mayunitsi opitilira 100, ndiye kuti, ndizowopsa kuposa shuga. Zakumwa izi zimaphatikizapo mowa. Kugwiritsira ntchito mitundu yomwe ili pamwambapa ya zakudya ndi zakumwa pamaso pa matenda a shuga ndizoletsedwa.
Zamasamba monga horseradish, adyo ndi anyezi sizingangochepetsa kuchuluka kwa shuga m'magazi, komanso zimalemeretsa thupi ndi mavitamini ndi michere yambiri yomwe ili ndi zotsatirapo zabwino pakugwira ntchito yambiri yamthupi. Koma mosamala, anthu onenepa kwambiri amaloledwa kudya ndiwo zamasamba, chifukwa kutha kwawo kumatha kukulitsa chidwi cha chakudya.
Kuti mumvetsetse ngati adyo amatha kudyedwa ngati magazi a m'mwazi akwezedwa, ndikofunikira kudziwa zomwe zikuwonetsa GI ndi zomwe zili mkati mwa kalori.
Garlic ali ndi izi:
- GI ndi magawo 10 okha;
- zopatsa mphamvu ndi 143 kcal.
Zimatsata kuti ndi shuga, mumatha kudya adyo tsiku lililonse.
Ubwino wa adyo
Garlic yamtundu wa 2 shuga amachepetsa kukana kwa insulin, malinga ndi endocrinologists komanso omwe samadalira matenda a shuga omwe amadzidalira. Ndiye kuti, masamba awa ali ndi katundu wodwala komanso amachepetsa matenda a shuga. Anyezi peiss (mankhusu), omwe mitundu ingapo ya mankhwala ndi kulowetsedwa amakonzedwa, imakhudzanso thupi la wodwalayo. Kutsika kwa magazi m'magazi a shuga kumachitika chifukwa cha riboflavin.
Garlic imakhala ndi kuchuluka kwa vitamini B 1 (thiamine), komwe kumakhala ndi zotsatira zabwino pamanjenje. Izi zimathandizanso thupi kugwetsa shuga. Thiamine amachepetsa kukalamba, amasinthitsa chisangalalo. Zomwe zimathandizira kuti ubongo uzigwira ntchito ndizothandiza kwambiri; nkosavuta kwa munthu kukumbukira zatsopano. Anyezi ndi adyo amaloledwa kuphatikizidwanso m'zakudya za ana aang'ono, kuyambira chaka chimodzi.
Garlic kwa odwala matenda ashuga ndiwofunikiranso chifukwa cha riboflavin (vitamini B 2). Vitamini iyi imathandizira kubwezeretsanso ntchito ya chiwindi ndi impso. Kwa odwala omwe ali ndi matenda osachiritsika a ziwalozi, madokotala amalimbikitsa kuti azidya ma clove angapo a adyo tsiku lililonse. Ndikulandila zokwanira za riboflavin ndi thupi, kupenyerera kwakuthupi kumakhala bwino. Izi ndizofunikira kwambiri kwa odwala matenda ashuga omwe ali ndi chidziwitso, chifukwa mawonekedwe owonekera amatha kutengera zovuta zomwe zimachitika chifukwa cha kuchuluka kwa glucose m'magazi.
Garlic ali ndi zakudya zotsatirazi:
- Mavitamini a B alipo;
- Vitamini C
- salfa;
- chosasunthika;
- magnesium
- beta carotenes;
- choko;
- mkuwa
Matenda a shuga amakhalanso ndi vuto la chitetezo chamthupi. Chimodzi mwazinthu zazikuluzikulu zamasamba awa ndi kukaniza kwake matenda ndi ma virus okhala ndi maukadaulo osiyanasiyana. Chifukwa chake, adyo mu shuga ndiwothandizanso chifukwa imatha kukhala immunostimulant yamphamvu.
Ndikulimbikitsidwa kuti mugwiritse ntchito adyo pamavuto othandizira, popeza sulfure ilipo mu adyo, yomwe imapangitsa kuphatikizika kwa methionine. Izi zimalepheretsa kusintha kwa kapangidwe ka cartilage.
Odwala ambiri nthawi zambiri amaganiza - momwe angagwiritsire ntchito ndikugwiritsa ntchito adyo muzakudya kuti akwaniritse achire. Ndikwabwino kudya adyo watsopano, kuwonjezera madzi a adyo a masamba awiri pamasamba a shuga, kapena kuphika nokha mafuta a adyo, omwe amagwiritsidwa ntchito pochiza matenda osiyanasiyana.
Chinsinsi cha batala
Monga tafotokozera kale, shuga ndi adyo ndizogwirizana kwathunthu. Mu matenda a shuga, adyo kudya ayenera kukhala tsiku ndi tsiku - iyi ndiye njira yabwino kwambiri yopewera matenda osiyanasiyana a thupi, kuyambira matenda a chiwindi kupita kunkhondo yolimbana ndi salmonellosis. Idyani masamba awa monga banja, ndipo mudzakhala otetezedwa ku kuzizira ndi SARS.
Kuchokera ku matenda ashuga, ndendende kuchokera momwe zimakhudzira thupi la munthu, monga njira yodzitetezera, chakudyacho chimayenera kupatsidwa nthawi ndi mafuta a adyo, omwe amakonzedwa kunyumba. Itha kudyedwa ndi ana aang'ono, kuyambira wazaka zisanu. Palibe zotsutsana, kupatula kusalolera kwa chimodzi mwazinthuzi.
Tsopano muyenera kumvetsetsa, ndi matenda ashuga, momwe mungakonzekere bwino mafuta ochiritsa, komanso chomwe chingakhale mlingo wa tsiku lililonse wa munthu wamkulu. Tizikumbukira nthawi yomweyo kuti ndikofunikira kuwira mafuta molingana ndi chokhaliramo mumadzi osamba.
Zotsatira zotsatirazi zidzafunika:
- theka la lita imodzi ya mafuta owonjezera a maolivi;
- mitu iwiri ya adyo.
Kupatsa mafuta ochepetsa shuga m'magazi onunkhira kwambiri, mutha kuwonjezera chithokomiro kapena zonunkhira zina, koma pokhapokha njira yophika itatha. Ena amagwiritsa ntchito adyo wambiri, koma kukoma kwa mafuta otere kumakhala kutchulidwa kwambiri.
Choyamba muyenera kusenda ma clove ndi kuwadula motalika m'magawo angapo. Ikani zamasamba pansi pazopanda magalasi osalimba. Bweretsani mafutawo kutentha kwa 180 ° C ndikuthira mu adyo. Lolani kuti liphulike kwa sabata limodzi mutatha kusefa mafuta kachiwiri mu chidebe chosawilitsidwa. Idyani mafuta awa ngati kuvala masaladi a masamba kapena kuwonjezera ku mbale zam nyama.
Musaiwale kuti mtundu wa 2 komanso mtundu woyamba wa matenda ashuga ungathe kuyendetsedwa bwino mwa kuwona mfundo zamankhwala othandizira odwala matenda ashuga komanso kusewera masewera.
Mu kanema mu nkhaniyi, adotolo azikambirana zabwino za adyo.
