Mtundu 2 komanso matenda ashuga 1, ma endocrinologists amakupatsani zakudya zama carb zochepa zomwe cholinga chake ndi kuchepetsa shuga m'magazi. Zakudya ndi zakumwa zimasankhidwa malinga ndi glycemic index (GI) ndi index ya insulin (II).
Chizindikiro choyamba ndi chofunikira kwambiri - chikuwonetsa kuchuluka kwa momwe glucose amalowera m'magazi atatha kudya chinthu china. AI ikuwonetsa kuchuluka kwa chakudya chomwe chimalimbikitsa kupanga kwa insulin. Zinthu zamkaka ndizothandiza kwambiri.
Nkhaniyi ikufotokoza za mkaka. Kugwiritsa ntchito mkaka mu shuga kumapangitsanso kapamba, chifukwa chomwe kuchuluka kwa insulin kumapangidwa. Ndizofala kugwiritsa ntchito khofi ndi mkaka wa shuga, kuwonjezera kwa tiyi, ndikuphika mkaka wagolide ndi turmeric.
Zidzasanthulidwa ngati ndikotheka kumwa mkaka wokhala ndi shuga, index ya mkaka wa glycemic, mkaka wa insulini, kuchuluka kwake kwamkaka popanga shuga, ndimafuta otani omwe angasankhe mankhwala, kuchuluka mkaka womwe umaloledwa kumwa tsiku lililonse.
Glycemic index ya mkaka
Matenda a shuga amakakamiza wodwala kuti apange zakudya kuchokera kuzakudya ndi zakumwa ndi GI mpaka magawo 50, chizindikiro ichi sichikuwonjezera shuga ndikupanga menyu wamkulu wa odwala matenda ashuga. Nthawi yomweyo, zinthu zomwe zimakhala ndi mayunitsi mpaka 69 sizimachotsedwa pakudya, koma siziloledwa kupitiliza kawiri pa sabata mpaka 100 g. Zakudya ndi zakumwa ndi GI yayikulu, kuyambira mayunitsi 70 kapena kupitilira, ndizoletsedwa. Kugwiritsa ntchito iwo ngakhale pang'ono, hyperglycemia imatha kupweteka. Ndipo kuchokera ku matendawa, jakisoni wa insulin adzafunika kale.
Zokhudza insulin, izi ndizofunikira kwambiri posankha zakudya zazikulu. Malok amadziwa kuti mumtengo wamkaka chizindikiro ichi ndi chakwera kwambiri chifukwa chakuti ndi lactose imathandizira kapamba. Chifukwa chake, mkaka wa matenda a shuga ndi chakumwa chabwino, chifukwa chimathandizira kupanga insulin. Amakhala kuti zakudya zotetezeka ziyenera kukhala ndi GI yotsika, AI yapamwamba, komanso zopatsa mphamvu zambiri zama calorie kuti muchepetse kunenepa kwambiri.
Cow ndi mkaka wa mbuzi zitha kuphatikizidwa muzakudya za tsiku ndi tsiku za wodwala. Mkaka wa mbuzi musanayambe kugwiritsa ntchito ndi bwino kuwira. Tiyeneranso kukumbukira kuti ndiopamwamba kwambiri zopatsa mphamvu.
Mkaka wa Cow uli ndi izi:
- mndandanda wa glycemic ndi magawo 30;
- index insulin ili ndi magawo 80;
- mtengo wa calorific pa 100 magalamu a mankhwala pafupifupi adzakhala 54 kcal, kutengera kuchuluka kwa mafuta omwe akumwa.
Kutengera ndi zomwe taziwonetsa pamwambapa, titha kunena bwinobwino kuti ndi shuga ochulukirapo m'mwazi, imwani mkaka mosamala. Kwa iwo omwe ali ndi vuto lactose, mutha kugula ufa wa mkaka wotsika-lactose m'masitolo osokoneza bongo. Anthu athanzi amakonda mkaka wouma osafunika, ndibwino kuti muzitha kumwera chakumwa chatsopano.
Muyeneranso kudziwa kuchuluka kwa mkaka womwe mungamwe ndi shuga yachiwiri? Mlingo watsiku ndi tsiku udzakhala 500 milliliters. Sikuti aliyense amakonda kumwa mkaka wa matenda ashuga. Pankhaniyi, mutha kupanga kutayika kwa kashiamu wokhala ndi zinthu mkaka wowonjezera, kapena kuwonjezera mkaka ku tiyi. Mutha kumwa mkaka, yatsopano komanso yophika - mavitamini omwe amapezeka nthawi ya kutentha samasinthidwa.
Zopatsa mkaka wotsekemera zololedwa ndi matenda "okoma":
- kefir;
- mkaka wophika wophika;
- yogati yopanda utoto;
- yogati;
- Ayran;
- tan;
- tchizi tchizi.
Komabe, mwa amuna ndi akazi opitilira zaka 50, mkaka woyenera umamwedwa bwino. Ndikofunika kwambiri kuti mutenge mkaka wowotchera mkaka.
Ubwino wa mkaka
Monga zadziwika kale, shuga ndi mkaka ndizogwirizana kwathunthu. Chomwa ichi chili ndi mafuta ambiri a retinol (vitamini A), ambiri amapezeka mu kirimu wowawasa, komabe, zotere sizingatengedwe ndi matenda "okoma" chifukwa cha zomwe zili mkati mwa kalori. Kupatula apo, lembani matenda a shuga a 2 nthawi zambiri amapezeka ndendende chifukwa cha kunenepa kwambiri. Kefir ndi wolemera kwambiri mu retinol, mkaka ndi theka kwambiri.
Vitamini D, kapena momwe ndimachitchulanso kuti calciferol, imapezekanso mkaka. Chithandizo chamafuta sichikhudza chinthu ichi. Pali vitamini D wambiri mkaka wa chilimwe kuposa mkaka wozizira. Ndikofunikira kuti odwala matenda ashuga apeze vitamini E, womwe ndi antioxidant wachilengedwe wamphamvu yemwe amachotsa mphamvu kwambiri m'thupi ndikuchepetsa kukalamba.
Vitamini B 1, yemwe amapezeka mumkaka, amasintha magwiridwe antchito amanjenje, amakonzanso tulo, ndipo nkhawa zimatha. Komanso, riboflavin amachepetsa shuga m'magazi - izi ndizopindulitsa zosafunikira za matenda ashuga amtundu uliwonse.
Kumwa mkaka wa shuga ndikothandiza, chifukwa mumakhala zinthu izi:
- proitamin A;
- Mavitamini a B;
- Vitamini C
- Vitamini D
- Vitamini E
- calcium
Ndi ma millil 100 okha amkaka omwe angakwaniritse zofunika tsiku ndi tsiku za vitamini B 12. Ndikofunikira kudziwa kuti vitaminiyu samakhudzidwa ndi chithandizo cha kutentha, ngakhale kuwira.
Mkaka wa Cow kwa odwala matenda ashuga ndi gwero labwino kwambiri la calcium lomwe limalimbitsa mafupa, misomali ndikuthandizira tsitsi. Mkaka wa mbuzi umakhala ndi vuto lofananalo m'mitundu iwiri ya shuga, koma uyenera kuwira osagwiritsidwa ntchito.
Vitamini C imapezeka m'mkaka yaying'ono, komabe, imakhala yochuluka kwambiri mu zinthu mkaka wopanda mkaka. Kudya mokwanira kwa chinthuchi kumakhala ndi zotsatira zabwino pakuteteza thupi. Ndikofunika kudziwa kuti mkaka umatha kuvulaza thupi pawiri - ndi tsankho la munthu payekha.
Mkaka ndi wothandiza osati kwa odwala matenda ashuga okha, komanso kwa anthu athanzi lathunthu. Amawonetsera matenda monga:
- mafupa, popeza ndi nthenda yotere mafupa amakhala osalimba ndipo ngakhale kuvulala pang'ono kumatha kubweretsa kuwonongeka, muyenera kupereka thupi ndi calcium;
- chimfine ndi SARS - zakudya zamapuloteni zimakhala ndi ma immunoglobulins, omwe adzakulitse chitetezo chathupi;
- matenda oopsa - kumwa mamililita 200 amkaka tsiku lililonse ndipo mudzayiwala za kuthamanga kwa magazi;
- kunenepa - mkaka umathandizira kagayidwe, ngakhale katswiri wazakudya wotchuka a Pierre Ducane adalola zakumwa zingapo zamkaka mu chakudya chake.
Pambuyo pofufuza phindu lonse la zakumwa izi, titha kunena kuti ndi shuga, kumwa mkaka tsiku lililonse ndi kuchuluka kwa mamililita 200.
Izi sizingothandiza kuchepetsa shuga wamagazi, komanso kukhala ndi phindu pa ntchito ya ntchito zambiri zamthupi.
Momwe mungamwe
Mkaka utha kuwonjezeredwa tiyi kapena khofi. Komabe, chakumwa cha khofi, kutengera mitundu, chikhoza kukhala ndi ma GI osiyanasiyana. Chifukwa chake, index ya glycemic ya khofi imachokera ku 40 mpaka 53 mayunitsi. Mtengo wapamwamba kwambiri mu zakumwa zatsopano zomwe zapangidwa kuchokera pansi. Kuti musachulukitse shuga wamagazi, ndibwino kuti musankhe khofi wowuma.
Komanso, wodwala akakhala ndi mtundu wachiwiri wa shuga, sizoletsedwa kuphika cocoa ndi mkaka. GI ya cocoa mkaka ndi magawo 20 okha, malinga ngati sweetener imasankhidwa ngati sweetener. Mwachitsanzo, zitsamba za stevia mu shuga sizingokhala zotsekemera zabwino zokha, komanso nkhokwe ya zinthu zofunikira.
Popeza mkaka ndi shuga zimagwirizana, mankhwala achikhalidwe amapereka mankhwala ngati mkaka wagolide. Imakonzedwa ndikuwonjezera turmeric, yomwe ili ndi mavitamini ndi michere yambiri. Izi zonunkhira zimakhala ndi zotsutsa komanso zotupa. Ndipo nyumbayi ndiyofunika makamaka ngati muli ndi matenda amtundu wa 2, chifukwa matendawa amasiya kuwoneka bwino pazinthu zambiri zolimbitsa thupi.
Kupanga mkaka wagolide, mudzafunika izi:
- Mamilioni 250 mkaka wa ng'ombe wokhala ndi mafuta omwe ali ndi 2,5 - 3,2%;
- supuni ziwiri za turmeric;
- Mamilioni 250 mkaka.
Sakanizani turmeric ndi madzi ndikuyika osakaniza. Kuphika, kolimbikitsa kosalekeza, kwa mphindi pafupifupi zisanu, kotero kuti kusasinthika ndikofanana ndi ketchup. Phukusi lomwe limayikidwa limayikidwa mu chidebe chagalasi ndikusungidwa mufiriji kwa mwezi umodzi. Osakaniza adzagwiritsidwa ntchito kukonzekera mwatsopano servings mkaka wagolide.
Kuti muchite izi, yatsani mkaka, koma osabweretsa kwa chithupsa. Pambuyo kuwonjezera supuni imodzi ya gruel ndi turmeric ndikusakaniza bwino. Tengani zozizwitsa izi ngakhale zakudya.
Kanemayo munkhaniyi akufotokozera momwe mungasankhire mkaka wapamwamba kwambiri.
