Munthu akazindikira kuti ali ndi matenda ashuga a 2, chinthu choyamba chomwe chimaphatikizidwa ndi chakudya komanso chosasangalatsa. Koma ndikulakwitsa kuganiza choncho, chifukwa chololedwa kuphatikiza pazosankha zonse zomwe zimakhala ndi zochepa zama calorie ndi index yaying'ono ya glycemic (GI). Ziri pachizindikiro chomaliza chomwe ma endocrinologists amadalira, omwe amapanga chithandizo chamankhwala odwala matenda ashuga.
Mlozera uwu umawonetsa kuchuluka kwa zakudya zamafuta zomwe zimatha pambuyo pakudya chinthu china kapena chakumwa, chifukwa ndi mafuta omwe amayambitsa kudumpha m'magazi. Malinga ndi GI, mutha kumvetsetsa mtundu wa chakudya chamafuta omwe amapezeka mu malonda - mwachangu kapena ovuta kuwononga. Kwa odwala omwe ali ndi jakisoni waifupi kapena waufupi wa insulin, ndikofunikira kudziwa kuchuluka kwa magawo omwe amapezeka mu malonda kuti muwerengere bwino jakisoni.
Ndi matenda ashuga, ndikofunikira kudya zakudya zopezeka m'mapuloteni komanso chakudya chambiri chamafuta, osapitilira zomwe zimachitika tsiku lililonse 2600 kcal. Zakudya zoyenera, kusungirako madzi pafupipafupi komanso kudya pafupipafupi ndiye njira yofunika kwambiri yopewera matendawa komanso kupewa zovuta zomwe zimabweretsa ziwalo zake. Komanso, osagwirizana ndi chithandizo cha zakudya, ndizodziwikiratu kuti matenda omwe amadzimira pawokha amadzakhala ovuta ndipo odwala matenda ashuga ayenera kumwa mankhwala ochepetsa shuga. Pofuna kuti musakhale wodwala matenda, muyenera kusankha bwino zinthu zomwe mumadya.
Chochita chokondedwa ndi mibadwo yonse monga phwetekere ndizothandiza kwambiri kwa odwala matenda ashuga amtundu wa 2. Nkhaniyi idaperekedwa ku masamba awa. Pansi pazomwe zimaganiziridwa - ndizotheka kudya tomato wokhala ndi matenda a shuga, ndipo kuchuluka kwake, ngati kuli kapena kuvulaza thupi kuchokera ku ndiwo zamasamba, GI yake, kuchuluka kwa magawo a mkate ndi zakudya zopatsa mphamvu, zomwe zophika ndi tomato wazovomerezeka ndizovomerezeka pa tebulo la odwala matenda ashuga.
Mndandanda wa Glycemic wa Tomato
Ndi matenda a shuga, mumatha kudya zakudya zomwe index zawo sizidutsa 50 mayunitsi. Zakudya izi zimatengedwa kuti ndi zonenepa ndipo zimangokulitsa kuchuluka kwa shuga m'thupi. Chakudya, chokhala ndi zizindikiritso mpaka magawo 69 ophatikiza, ndizovomerezeka pamankhwala othandizira ngati zakudya, kupatula kawiri pa sabata komanso zazing'ono. Chakudya chokhala ndi GI ya mayunitsi 70 kapena kupitilira apo chimawonjezera shuga m'magazi khumi ndi 4 mpaka 5 mmol / L.
Masamba ena amakonda kuchulukitsa index yawo atatha kutentha. Lamuloli limagwira kokha pa kaloti ndi ma beets, omwe ali ochepa mawonekedwe, koma ataphika, index imafikira mayunitsi 85. Komanso, ndikusintha kusinthasintha kwa malonda, GI imachulukirapo pang'ono.
Za zipatso ndi ndiwo zamasamba, ngakhale ndi index yofika mpaka 50, ndizoletsedwa kupanga timadziti. Izi ndichifukwa choti pokonza "zimataya" fiber, zomwe zimapangitsa kuti shuga agwirizane kulowa m'magazi. Komabe, lamuloli silikugwirizana ndi madzi a phwetekere.
Tomato ali ndi izi:
- mndandanda ndi magawo 10;
- zopatsa mphamvu pa magalamu 100 azinthu zidzangokhala 20 kcal;
- kuchuluka kwa magawo a mkate ndi 0.33 XE.
Poganizira izi, titha kunena kuti tomato wokhala ndi matenda amtundu wa 2 ndi mankhwala otetezeka.
Ndipo ngati mungaganizire mavitamini ndi michere yonse omwe amapanga, ndiye kuti mutha kuona kuti ndiwo zamasamba ndizothandiza kwambiri pakudya.
Phindu la tomato
Mu tomato, mapindu ake sikuti ndi zamkati zokha komanso timadziti, komanso masamba a anthocyanins - antioxidants achilengedwe. Nzosadabwitsa kuti tomato ndiye maziko a chakudya chotchuka chakunja.
Ndizofunikira kudziwa kuti tomato wokhala ndi mchere samataya zinthu zambiri zopindulitsa mutasungidwa. Anthu akakhala ndi mtundu wachiwiri wa shuga, ndiye kuti blockage yozizira iyenera kukonzedwa molingana ndi maphikidwe momwe mulibe shuga. Kuphika kwa phwetekere zosaneneka popanda shuga kumakonzedwa mwanjira yomweyo. Tsiku limaloledwa kudya mpaka 250 gm ya tomato ndi kumwa mpaka mamililita 200 a madzi.
Anthu ochepa amadziwa kuti phwetekere limapikisana ndi zipatso zamtundu wa zipatso malinga ndi zomwe zili ndi vitamini C. Chifukwa cha kuchuluka kwa vitaminiyu, chitetezo cha mthupi chimalimbikitsidwa, kukana kwa thupi kumatenda osiyanasiyana kumachulukitsidwa, mabala m'thupi amachira msanga.
Tomato ali ndi zakudya zotsatirazi:
- proitamin A;
- Mavitamini a B;
- Vitamini C
- Vitamini E
- vitamini K;
- lycopene;
- flavonoids;
- anthocyanins;
- potaziyamu
- magnesium
- molybdenum.
Zipatso zonse zokhala ndi mtundu wofiira, kuphatikizapo tomato, zimakhala ndi gawo ngati anthocyanins. Ndi antioxidant wamphamvu wachilengedwe wamphamvu yemwe amamanga ndikuchotsa zinthu zovulaza m'thupi. Amadziwikanso kuti mwa anthu omwe amadya zipatso za phwetekere nthawi zonse, chakudya chimayamba kuchepa.
Lycopene ndi chinthu chosowa chomwe chimapezeka muzinthu zochepa zokha zomwe zimachokera kuzomera. Lilinso ndi antioxidant katundu, amachepetsa chiopsezo chokhala ndi khansa. Poganizira izi, phwetekere mumtundu 2 wa shuga ndi gawo lofunikira la chakudya choyenera.
Mutha kudya tomato osati zatsopano zokha, komanso kupanga madzi kuchokera kwa iwo. Zakumwa izi zimalimbikitsidwa makamaka kwa anthu omwe ali ndi vuto la m'mimba. Zimapangitsa secretion wa chapamimba madzi, timapitiriza motility. CHIKWANGWANI, chomwe ndi gawo lamadzimadzi ndi zamkati, chizitha kuteteza kudzimbidwa.
Kulumikizana koyenera kwa mavitamini C ndi PP, komanso lycopene mumasamba awa, kumakhala ndi zotsatira zabwino pamachitidwe a mtima, kupewa kupezeka kwa thrombosis, ndikuchotsa cholesterol yoyipa m'thupi. Kuphatikizidwa kwa zinthu izi kumathandiza kupewa atherosulinosis, angina pectoris, matenda a mtima komanso kuthamanga kwa magazi.
Kuphatikiza apo, tomato wa shuga ndiwofunika chifukwa:
- thandizirani kuchepetsa kunenepa kwambiri mwa kukonza zinsinsi zam'mimba;
- Mavitamini B amachepetsa dongosolo lamanjenje, nkhawa zopanda pake zimasowa, kugona kumakhala bwino, munthu samayamba kuchita mantha;
- ma antioxidants ambiri amaletsa neoplasms yoyipa;
- kukalamba kwa thupi kumachepa;
- Tomato wokhala ndi mchere amakhala ndi mchere wofunikira;
- imalimbitsa minofu ya mafupa (kupewa mafupa), ofunikira makamaka kwa azimayi pa nthawi ya kusamba;
Nthawi yokhayi yomwe mchere wamchere ungakhale wovulaza ndikutsatira zakudya zopanda mchere. Muzochitika zina zonse, tomato ndi msuzi wochokera kwa iwo ndiwolandiridwa patebulo la anthu odwala matenda ashuga.
Maphikidwe
Ndizofunikira kudziwa kuti maphikidwe onse amasankhidwa poganizira za matenda "okoma", ndiye kuti, zosakaniza zimakhala ndizochepa ma calorie ndi mndandanda wa mpaka 50 magawo. Njira zovomerezeka zochizira kutentha zimawonedwanso.
Chifukwa chake zamasamba zamasamba a mtundu wa 2 odwala matenda ashuga ndi gawo limodzi la chakudya chokwanira tsiku lililonse. Kupatula apo, masamba pamenyu amatenga theka la zakudya za tsiku ndi tsiku. Mukamaphika zakudya zoterezi, muyenera kutsatira njira yovomerezeka yotentha - kuphika, kuwotcha, kuwongolera ndi kusesa mu sosuta pogwiritsa ntchito mafuta osachepera ochepa.
Chiphuphu chilichonse chimakonzedwa ndi tomato, koma zosakaniza zazikulu zimatha kusankhidwa, poganizira zomwe mumakonda. Ndikofunika kuonetsetsa kuti masamba aliwonse ali okonzeka, osawaika m'mbale nthawi yomweyo.
Kwa mphodza wa matenda ashuga muyenera mitundu iyi:
- tomato awiri apakati;
- anyezi umodzi;
- zovala zingapo za adyo;
- zukini umodzi;
- theka la kapu ya nyemba zowiritsa;
- kabichi yoyera - magalamu 150;
- gulu la amadyera (parsley, katsabola, cilantro).
Thirani supuni ya mafuta a masamba oyengedwa pansi pa suppan, onjezani kabichi wosankhidwa, zukini wosadulidwa mumtundu waung'ono ndi anyezi wosankhidwa mu mphete zowonda, uzipereka mchere ndi tsabola. Simmer pansi pa chivindikiro pamoto wotsika kwa mphindi 7, oyambitsa zina. Kenako onjezani tomato, grated pa coarse grater ndi kutsanulira mu adyo, diced, kusakaniza, kuphika kwa mphindi zisanu, tsabola.
Kenako tsanulirani nyemba ndi masamba ophika, sakanizani bwino, muliyike kwa mphindi imodzi, muzimitse kaye ndikusiya mbaleyo kuti ituluke kwa mphindi zosachepera khumi. Ndizotheka kudya mpaka magalamu 350 a mphodza zotere patsiku. Ndi bwino kutumiza ma cutlets a odwala matenda ashuga omwe amakonzedwa kuchokera ku nkhuku yopangidwa ndi nyama kapena nyama yaku Turkey.
Mu kanema munkhaniyi, mutha kudziwa zomwe tomato ali ndizothandiza kwenikweni.
