Pamaso pa mtundu wina uliwonse wamatenda "okoma" - oyambayo, mtundu wachiwiri ndi matenda osokoneza bongo, wodwalayo ayenera kusankha bwino zakudya pazakudya zake, azitsatira mfundo zopatsa thanzi komanso kuwerengera zopatsa mphamvu. Zonsezi zithandiza kuchepetsa kuthamanga kwa magazi. Kwa odwala matenda ashuga omwe ali ndi mtundu wodziimira payekha. Zakudya zabwino zopatsa mphamvu zamafuta ochepa ndiye chithandizo chachikulu.
Zogulitsa zakudya zimasankhidwa kutengera mtundu wawo wa glycemic index (GI). Chizindikirochi chikuwonetsa kuchuluka kwa shuga mu magazi mukatha kudya chinthu kapena chakumwa china.
Endocrinologists amauza odwala zololedwa ndi zoletsedwa. Koma nthawi zambiri, amasemphana ndi zakudya zowonjezera zambiri, monga nandolo yokazinga ndi batala la chiponde. Izi azikambirananso.
Funso lotsatirali likuganiziridwa - kodi ndizotheka kudya mtedza m'magazi, momwe mungapangire kuchuluka kwa glucose m'magazi, momwe mungagwiritsire ntchito mankhwalawa moyenera kuti mukulitse phindu la thupi, ndemanga za anthu odwala matenda ashuga zokhudza zotsatira zabwino za mtedza zimaperekedwa. Zopatsa kalori ndi GI za mtedza zimaperekedwa. Zomwe zapatsidwanso ndi njira yopangira batala la nandolo ya diabetes.
Peanut Glycemic Index
Kwa matenda ashuga amtundu wa 2, zakudya ndi zakumwa zokhala ndi mayendedwe opita mpaka 50 zimaloledwa. Zakudya zotere zimakhala zovuta kuthana ndi chakudya, chomwe sichimayambitsa shuga m'magazi. Zakudya zomwe zili ndi mtengo wambiri ndizovomerezeka muzakudya za anthu odwala matenda ashuga.
Ngakhale GI yotsika, muyenera kulabadira zakudya zopatsa mphamvu, chifukwa odwala matenda ashuga amayenera kuwunika ma calories omwe amadya. Chifukwa chake samalani mukamasankha zakudya ndi zakumwa za zakudya. Ndemanga za odwala omwe amatsatira zakudya pa index ya glycemic, onani shuga yokhazikika yokhazikika komanso kuchepetsa kunenepa kwambiri.
Komanso zoletsedwa kudya zakudya zamafuta, momwe mtengo wa glycemic ndi zero. Nthawi zambiri, chakudya chotere chimadzaza ndi cholesterol yoyipa. Ndipo ndizosafunikira kwenikweni kwa anthu omwe ali ndi matenda "okoma", chifukwa amakhala ndi zotumphukira zotulutsa magazi.
Cholozera chimagawika m'magulu atatu, awa:
- 0 - 50 mayunitsi - mtengo wotsika, chakudya ndi zakumwa zotere zimapanga maziko a chakudya chamagulu a shuga;
- 50 - 69 mayunitsi - mtengo wapakati, chakudya ichi chikhoza kukhala pa menyu, koma monga kupatula (chakudya chochepa, osapitirira kawiri pa sabata);
- Magawo 70 ndipo pamwambapa - mtengo wapatali, zakudya ndi zakumwa izi zimatha kuyambitsa kuchuluka kwa shuga m'magazi ndi 4 - 5 mmol / l.
Mitundu ina iliyonse ya mtedza imakhala ndi GI m'munsi kwambiri, mpaka 50 mayunitsi. Komabe, ndizopamwamba kwambiri zopatsa mphamvu. Chifukwa chake amaloledwa kudya 50 gm ya mtedza patsiku kwa matenda ashuga 2.
Mtengo wa mtedza:
- mndandanda wa glycemic ndi magawo 15;
- zopatsa mphamvu pa 100 magalamu a mankhwala 552 kcal.
Mafuta ndi mapuloteni amayamba mu kapangidwe ka mtedza, pomwe mapuloteni omwe amalowa m'thupi kuchokera ku mtedza amamwa bwino kwambiri kuposa mapuloteni omwe amapezeka kuchokera ku nyama kapena nsomba. Chifukwa chake kulinso protein ina yokumba m'mimba kuposa iyo yomwe yamwetsedwa kuchokera ku mtedza.
Odwala odwala matenda ashuga samangodya mtedza wokha, komanso mitundu ina ya mtedza:
- walnuts;
- mtedza wa paini;
- ma hazelnuts;
- ma almond;
- masheya;
- pistachios.
Mitundu yonse pamwambayi ya mtedza imakhala ndi GI yotsika, koma ndiwotentha kwambiri. Chifukwa chake, mtengo watsiku ndi tsiku suyenera kupitilira 50 g. Ndikofunika kwambiri kuti muwonjezere mtedzawu ndi chakudya cham'mawa chophweka, kapena muziphatikizira muzakudya. Ndemanga kuchokera kwa odwala matenda ashuga akuti mtedza ndi chakudya chabwino kwambiri cha m'mawa chomwe chimapangitsa kuti mukhale osangalala. Mitundu ina iliyonse ya mtedza ndiyofunikira kwambiri kwa odwala matenda ashuga, chifukwa ali ndi mavitamini ndi michere yambiri.
Kuphatikiza apo, kuphatikiza mtedza kumakhala ndi zinthu zomwe zimakwaniritsa njala kwa nthawi yayitali. Pazonse, mtedza wowerengeka udzakhala wokhazikika pazakudya zabwino.
Ubwino wa nandolo
Ndi anthu ochepa omwe amadziwa kuti zokonda zawo zam'madzi zimatchedwa mtedza ndipo sizoterera konse. Ali mgulu la nyemba. Ndipo mbewu iliyonse ya nyemba ndi chakudya chamafuta, choncho mtedza ndi mtundu 2 wa shuga ndizogwirizana kwathunthu.
Izi zimakhala ndi mafuta ochulukirapo, mpaka hafu ya zipatso zonse. Amapangidwa chifukwa cha kupezeka kwa ma asidi achilengedwe monga linoleic, oleic, komanso stearic. Zinthu izi sizikhudza cholesterol, motero, sizikuyika pachiwopsezo cha thanzi la wodwalayo.
Komabe, mosamala, mtedza uyenera kudyedwa ngati munthu ali ndi vuto lofuna kunenepa kwambiri komanso kunenepa kwambiri, ngakhale atangoyamba kumene. Komanso contraindication ndi zilonda zam'mimba komanso mphumu ya bronchial.
Zomwe amapanga mtedza zili ndi zinthu zabwino zotsatirazi:
- Mavitamini a B;
- Vitamini C
- ma amino acid;
- ma alkaloids;
- selenium;
- phosphorous;
- calcium
- potaziyamu
- Sodium
- tocopherol (vitamini E).
Vitamini C ndiwofunikira makamaka matenda a endocrine, pomwe njira za metabolic zimasokonekera m'thupi la munthu. Kupereka kuchuluka okwanira kwa vitamini C kumatsimikizira kulimbitsa chitetezo cha mthupi, chifukwa cha izi, kukana kwa thupi kumatenda komanso mabakiteriya amitundu mitundu.
Selenium ndi antioxidant wamphamvu yemwe amamasula munthu pazinthu zovulaza ndikuchepetsa kukalamba. Chiwerengero chachikulu cha ma amino acid m'mankhwala amathandizika mu mankhwalawa, mawonekedwe am'maganizo amakhala bwino, zolimbitsa thupi zimawonjezeka, kusowa tulo komanso nkhawa zimatha.
Mapeyala a shuga ndiwofunikanso chifukwa ali ndi tocopherol (vitamini E). Kuchuluka kwa Vitaminiyi kumalimbana ndi kutupa ndikuwonjezera machiritso. Ma alkaloids, omwe amapezekanso mumapine, amalimbitsa magazi, amachepetsa ululu ndikukhazikitsa magwiridwe antchito amanjenje. Ndizofunikira kudziwa kuti munthu amatha kupeza mankhwala a alkaloids kokha kuchokera ku zomwe zimachokera kuzomera.
Kuphatikiza apo, mtedza ndiwothandiza kwa odwala matenda ashuga pazifukwa zotsatirazi:
- kulimbana ndi cholesterol yoyipa, ndi kuphatikiza kosalekeza kwa chinthu ichi m'zakudya, mtima udzalimbitsa, mitsempha ya magazi imatha kuyerekeza cholesterol;
- kuthamanga kwa kagayidwe kachakudya njira, chifukwa chake shuga m'magazi imakonzedwa mwachangu;
- bwino khungu, misomali ndi tsitsi.
Ndemanga ndi malingaliro a madokotala akuwonetsa kuti ndikofunikira kuphatikiza nandolo m'zakudya za tsiku ndi tsiku, kapena kusintha njira zomwe mumadya ndi mitundu ina ya mtedza. Ndi bwino kumangodya zopaka zokha, chifukwa nthawi yake yokazinga zinthu zambiri zofunika kwambiri m'thupi zimatayika. Ndikwabwino kugula mtedza osabowoleza, chifukwa cha kuwongoleredwa ndi dzuwa mwachindunji kumatha kulowa.
Mitundu ya shuga ndi mtundu wa 2 wa shuga ndi malingaliro omwe amagwirizana, mutha kudya izi osati pokhapokha, komanso kuwonjezera ku mchere, saladi ndi mbale zam nyama.
Ndizotchuka kugwiritsa ntchito batala la peanut popanda shuga.
Chinsinsi Cha Chotupa cha Ashuga
Nthawi zambiri, odwala matenda ashuga amadabwa kuti adye mafuta amuyoti ndi mafuta anyani. Ufa wopanda ufa wa tirigu wabwino kwambiri pa tebulo la anthu odwala matenda ashuga. Ndi bwino kugwiritsa ntchito mkate wa rye, kapena mkate wa ufa wa rye.
Mutha kuphika nokha mkate - iyi ndi njira yolimba kwambiri yopezera chogulitsa chomwe chimakhala ndi kuchuluka kwa buledi, komwe kumaganiziridwa mukabayidwa insulin yayifupi komanso yotsika mtengo, komanso GI yotsika. Amaloledwa kugwiritsa ntchito mitundu iyi ya ufa - rye, Buckwheat, flaxseed, oat ndi spelling. Zonsezi zitha kugulidwa mosavuta ku supermarket iliyonse.
Batala wopanda nsuzi wopanda shuga ndizosavuta kupanga. Chachikulu ndikuti blender yayandikira, apo ayi sizigwira ntchito kukwaniritsa kufunika kwa mbale. Ndikwabwino kudya phala yotereyi m'mawa, popeza ndiolimbitsa thupi kwambiri, ndipo kudya ma calories mwachangu kumalumikizana ndi zochitika zolimbitsa thupi, zomwe zimachitika theka loyamba la tsiku.
Zotsatira zotsatirazi zidzafunika:
- theka la kilogalamu ya nthuza zosaphika;
- theka la supuni ya mchere;
- supuni imodzi ya mafuta oyeretsa masamba, makamaka maolivi;
- supuni imodzi ya zotsekemera zachilengedwe - stevia kapena uchi (mthethe, pine).
- madzi.
Tiyenera kudziwa kuti mitundu ina yokha ya uchi ndiyofunika kusankha yomwe GI yochepa - mthethe, linden, bulugamu kapena pine. Osadandaula kuti uchi ndi wothandiza kwa matenda ashuga chifukwa yankho lenileni lidzakhala labwino. Sizoletsedwa kugwiritsa ntchito njuchi zodulira (zotsekemera). Ngati stevia amagwiritsidwa ntchito mu Chinsinsi, ndiye kuti adzafunika pang'ono, chifukwa ndiwotsekemera kuposa uchi ndi shuga.
Mukamaphika, sikofunikira kugwiritsa ntchito madzi. Zimafunikira pofuna kubweretsa phalaphala pazomwe mukufuna, pomwe anthu ena amakonda kuwaza ndi madzi sikugwiritsidwa ntchito konse mu Chinsinsi. Pankhaniyi, muyenera kudalira zomwe mukufuna.
Nandolo ziyenera kuyikidwa mu uvuni kwa mphindi zisanu, kutentha kwa 180 C, pomwe masamba ophika ndi zosakaniza zina zimayikidwa mu blender ndikubweretsa kusasinthika kosasinthika. Onjezani madzi ngati pakufunika. Muthanso kusiyanitsa kukoma kwa sinamoni. Chifukwa chake sinamoni amatsitsa shuga wamagazi ndikupatsa batala la chiponde kununkhira kwapadera, monga momwe akatswiri ambiri a matenda ashuga amanenera.
Kanemayo munkhaniyi amakamba za zabwino za nandolo.
