Chaka chilichonse, kuchuluka kwa odwala matenda a shuga a mtundu wosagwirizana ndi insulin (mtundu wachiwiri) kumakulirakulira. Matendawa amakhala ndi udindo waukulu pakufa, wachiwiri kwa oncology. Ndipo funso likubwera - chifukwa chiyani matendawa amakhudza anthu ochulukirapo chaka chilichonse? Chifukwa chachikulu ndikuti kuperewera kwa zakudya m'thupi kumadzaza ndi chakudya chambiri komanso mafuta ena oyipa.
Ndi matenda a shuga a mtundu 2, munthu sanganyalanyaze kadyedwe ka munthu, chifukwa mankhwala omwe amasankhidwa bwino pakudya amalipira matenda "okoma", ndiye kuti amalepheretsa kuchuluka kwa shuga m'magazi. Ma endocrinologists mumakonzedwe a wodwala amasankha zinthu zomwe zimakhala ndi index yotsika ya glycemic. Chizindikiro ichi chikuwonetsa kuchuluka kwa glucose wolandilidwa ndi thupi kuchokera ku chakudya chilichonse kapena chakumwa chilichonse.
Masamba ayenera kukhala mpaka theka la zakudya za tsiku ndi tsiku. Kusankhidwa kwawo ndikwakulirapo, komwe kumakupatsani kuphika zakudya zingapo zovuta. Koma, bwanji nanga ngati mungaganize zowonjezera menyu ndi maapulo? Izi ndizomwe nkhaniyi ikukamba.
Pansi pazowunikiridwa - ndikotheka kudya nkhaka zowotedwa ndi matenda a shuga 2, momwe mungathere kusankha nkhaka ndi phwetekere, mndandanda wawo wa glycemic ndi calorie, kuchuluka kwa mikate ingati masamba awa (XE).
Mndandanda wa glycemic wa pickles ndi tomato
Kuti mutsatire zakudya za anthu odwala matenda ashuga, muyenera kusankha zakudya ndi zakumwa ndi chizindikiritso cha magawo 50. Idyani zakudya zomwe zili ndi mtengowu mopanda mantha, chifukwa kuchuluka kwa shuga m'magazi sikungasinthe, ndipo sikukula.
Zamasamba ambiri amakhala ndi GI pamtunda wovomerezeka. Komabe, ziyenera kukumbukiridwa kuti masamba ena amatha kuwonjezera phindu, kutengera ndi kutentha. Kupatula koteroko kumaphatikizapo kaloti ndi beets, ikaphika, ndizoletsedwa kwa anthu omwe ali ndi matenda a endocrine, koma mu mawonekedwe osaphika amatha kudyedwa mopanda mantha.
Gome lakhazikitsidwa kwa odwala matenda ashuga, momwe mndandanda wazinthu zomwe zimachokera kuzomera ndi nyama zikusonyeza, GI. Palinso zakudya ndi zakumwa zingapo zomwe zimakhala ndi GI yamagulu a zero. Mtengo wokongola woterewu poyamba ungasocheretse odwala. Nthawi zambiri, chisonyezo cha glycemic cha zero chimapezeka mu zakudya zomwe zimakhala ndi zopatsa mphamvu zambiri komanso zokhala ndi cholesterol yoyipa, yomwe imakhala yowopsa kwambiri kwa odwala onse omwe ali ndi matenda amtundu uliwonse (woyamba, wachiwiri komanso wothamanga).
Mulingo Wogawa Zinthu:
- 0 - 50 mayunitsi - chisonyezo chotsika, chakudya ndi zakumwa zotere zimapanga maziko a chakudya chamagulu a shuga;
- 50 - 69 mayunitsi - chizindikiritso chapakatikati, zinthu zotere zimaloledwa patebulopo ngati kusiyanitsa, osapitirira kawiri pa sabata;
- Magawo 70 komanso pamwambapa - chakudya ndi zakumwa zomwe zimakhala ndi zizindikiro zotere ndizowopsa kwambiri, chifukwa zimapangitsa kulumpha kwakuthwa m'magazi a glucose m'magazi ndipo zimatha kuyambitsa kuwonongeka kwa wodwala.
Nkhaka zokhala ndi mchere komanso zotsekemera sizisintha GI yawo ngati akanakhala kuti azitsamba popanda shuga. Izi zamasamba zimakhala ndi tanthauzo:
- nkhaka ili ndi GI yamayunitsi 15, mtengo wa calorific pa magalamu 100 a mankhwala ndi 15 kcal, kuchuluka kwa mkate ndi 0.17 XE;
- mndandanda wa glycemic wa phwetekere uzikhala magawo 10, mtengo wowerengeka pa magalamu 100 a mankhwala ndi 20 kcal, ndipo kuchuluka kwa mkate ndi 0.33 XE.
Kutengera zomwe zafotokozeredwa pamwambapa, titha kunena kuti nkhaka zamchere ndi zosakanizidwa zimatha kuphatikizidwa mosamala mu zakudya zamasiku onse za shuga.
Zinthu ngati izi sizingavulaze thupi.
Ubwino wa nkhaka zamzitini
Nkhaka zamatenda, monga phwetekere, ndizamasamba otchuka kwambiri, osati kokha ndi matenda "okoma", komanso zakudya zomwe zimapangitsa kuti muchepetse kunenepa. Ndikofunikira kudziwa kuti mitundu iyi ya ndiwo zamasamba sangathe kudyedwa ndi onse - osavomerezeka kwa amayi apakati, komanso anthu omwe akudwala edema.
Ma pickles a shuga ndi opindulitsa chifukwa ali ndi fiber zambiri. Zimalepheretsa kukula kwa neoplasms yoyipa, imathandizira pakugwira ntchito kwa m'mimba, kuthana ndi kudzimbidwa ndikuchotsa poizoni m'thupi.
Mukukonzekera, lactic acid imapangidwa m'matchuthi. Iyo, imakhala ndi zovulaza tizilombo toyambitsa matenda m'mimba, komanso imathandizira kuthamanga kwa magazi, chifukwa cha kuchuluka kwa magazi.
Chifukwa chake, mu ma pickles, zinthu zofunika zotsatirazi zilipo:
- lactic acid;
- antioxidants;
- ayodini;
- chitsulo
- magnesium
- calcium
- Vitamini A
- Mavitamini a B;
- Vitamini C
- vitamini E.
Ma antioxidants omwe amaphatikizidwa ndi kuphatikizika amachepetsa kukalamba kwa thupi, kuchotsa zinthu zovulaza ndi mankhwala ena. Zambiri zomwe zili ndi vitamini C zimalimbitsa chitetezo cha mthupi, zomwe zimapangitsa kuti thupi ligonje komanso mabakiteriya osiyanasiyana. Vitamini E amalimbitsa tsitsi ndi misomali.
Ngati mumadya nkhaka tsiku ndi tsiku, ndiye kuti mudzachotsa kuperewera kwa ayodini, komwe kuli kofunikira pa matenda aliwonse omwe amagwirizana ndi endocrine system.
Kuphatikizika kwabwino kwambiri kwa nkhaka, komwe mchere umapangidwa bwino, kumawalola kuti azitha kumamwa. Chitsanzo chochititsa chidwi ndi izi ndi magnesium ndi potaziyamu, zomwe pamodzi zimathandizira pakugwira ntchito kwa mtima ndi mantha.
Kuphatikiza pazomwe tafotokozazi, ma pickles amtundu wa 2 komanso matenda amtundu wa 1 ali ndi zotsatirazi zabwino pa thupi:
- ngakhale atalandira chithandizo cha kutentha, masamba awa amasungabe mavitamini ndi michere yambiri;
- kukoma kumawonjezera chidwi;
- zopindulitsa pa dongosolo logaya chakudya;
- sokoneza zakumwa zoledzeretsa m'thupi;
- chifukwa cha kudzimbidwa kwa fiber.
Koma muyenera kukumbukira zina zoyipa kuchokera pakugwiritsa ntchito maapulo. Zitha kuchitika pokhapokha ngati mukudya kwambiri:
- acid acetic imawononga enamel;
- nkhaka sizikulimbikitsidwa matenda a impso ndi chiwindi;
- chifukwa cha zokonda zawo zapadera, amatha kuwonjezera chilakolako chofuna kudya, chomwe sichabwino kwambiri kwa anthu onenepa kwambiri.
Mwambiri, nkhaka ndizoyenera monga chovomerezeka cha chakudya. Amaloledwa kudya tsiku lililonse, osapitirira 300 magalamu.
Maphikidwe a Chakudya Cha shuga
Pickles ndi chimodzi mwazomwe zimapezeka mu saladi. Zimawonjezedwanso pamaphunziro oyamba, monga hodgepodge. Ngati maphunziro oyamba amaperekedwa ndi ma pickles, ndikofunika kuphika mumadzi kapena msuzi wachiwiri wopanda mafuta, popanda kukazinga.
Chinsinsi chosavuta kwambiri cha saladi, chomwe chimaphatikizidwanso kuwonjezera mbale yachiwiri, ndichosavuta kukonza. Ndikofunikira kutenga nkhaka zingapo ndikudula pakati m'mphete, kuwaza anyezi wobiriwira. Onjezani ma champignon osankhidwa kapena okazinga, osemedwa mu magawo, bowa wina amaloledwa. Nyengani saladi ndi mafuta a maolivi ndikuphwanya ndi tsabola wakuda.
Musaope kugwiritsa ntchito bowa mu Chinsinsi ichi. Onse amakhala ndi mlozera wotsika, nthawi zambiri osapitirira 35. Kuti muwonjezere mafuta, simungatenge mafuta wamba azitundu, komanso mafuta omwe mumathiridwa ndi zitsamba zomwe mumazikonda. Kuti muchite izi, zitsamba zouma, adyo ndi tsabola otentha zimayikidwa mu chidebe chagalasi ndi mafuta, ndipo chilichonse chimaphatikizidwa kwa maola osachepera 24 m'malo amdima ndi ozizira. Kavalidwe koteroko ka mafuta kumapangitsa mbale iliyonse kukhala yosangalatsa.
Ndi ma pickles, mutha kuphika saladi wovuta, yemwe adzakongoletsa tebulo lililonse lazachikondwerero. Ingokumbukirani lamulo limodzi lofunikira pophika saladi ndi maapulo - amafunika kuti atiloweze mufiriji kwa maola angapo.
Chakudya choterocho chidzakongoletsa maphwando azakudya za anthu odwala matenda ashuga ndipo chimasangalatsa mlendo aliyense.
Zotsatira zotsatirazi ndizofunikira pa saladi ya Caprice:
- nkhaka ziwiri zosakanizidwa;
- champignons atsopano - 350 magalamu;
- anyezi umodzi;
- tchizi chamafuta ochepa - 200 magalamu;
- gulu la amadyera (katsabola, parsley);
- supuni ya mafuta oyeretsa masamba;
- kirimu wokhala ndi mafuta 15% - 40 milliliters;
- supuni zitatu za mpiru;
- supuni zitatu za mafuta wowawasa wowawasa.
Dulani anyezi mu miyala yaying'ono ndikuyika poto, simmer pa kutentha kwapakatikati, kuyambitsa mosalekeza, kwa mphindi zitatu. Pambuyo kutsanulira bowa kudulamo, mchere ndi tsabola, sakanizani ndi kusenda kwina kwa mphindi 10 - 15, mpaka bowa wakonzeka. Tumizani zamasamba ku mbale ya saladi. Onjezani amadyera abwino, kirimu, mpiru ndi wowawasa zonona, komanso nkhaka za julienne.
Sakanizani zonse bwino. Grate tchizi ndi kuwaza saladi pa izo. Ikani mbale mufiriji kwa maola osachepera atatu. Mlingo wa tsiku ndi tsiku wa saladi ya shuga kwa odwala matenda ashuga sayenera kupitirira 250 magalamu.
Malangizo azakudya zamagulu onse
Monga tafotokozera kale, zakudya ndi zakumwa za odwala matenda ashuga ayenera kukhala ndi index yotsika komanso zopatsa mphamvu zochepa. Koma sikuti ichi ndichinthu chofunikira kwambiri pakudya. Ndikofunika kuti muzitsatira mfundo zomwe mukudya.
Chifukwa chake, chakudya chimayenera kukhala chosiyanasiyana kuti chikwaniritse thupi ndi mavitamini ndi michere yambiri tsiku lililonse. Muyenera kudya osachepera kasanu patsiku, koma osapitirira sikisi, makamaka nthawi zonse.
M'mawa, ndikofunikira kwambiri kudya zipatso, koma chakudya chomaliza chiyenera kukhala chosavuta. Njira yabwino ingakhale kapu ya mkaka uliwonse wamafuta wopanda mafuta (kefir, mkaka wowotchera, yogati) kapena tchizi chamafuta ochepa.
Kutsatira mfundo zakudya zopatsa thanzi kwa odwala matenda ashuga, wodwalayo amatha kuwongolera ndende yawo yamagazi popanda mankhwala ndi jakisoni.
Kanemayo munkhaniyi akukamba za zabwino za maula.
