Anthu odwala matenda ashuga a mtundu woyamba komanso wachiwiri, komanso azimayi omwe ali ndi matenda ashuga, ayenera kutsatira malamulo ena a mankhwalawa. Cholinga chake ndi kuchepetsa shuga m'magazi ndikuwasunga munthawi yabwino.
Zogulitsa zamtundu wa chakudya zimasankhidwa kutengera mtundu wa glycemic index (GI), kuchuluka kwa magawo a mkate (XE) ndi zopatsa mphamvu. Endocrinologists padziko lonse lapansi amatsogozedwa ndi GI tebulo akamalemba othandizira odwala matenda ashuga. GI ndi chisonyezo cha digito cha zotsatira za chinthu china pakuwonjezeka kwa zizindikiro za glucose atatha kugwiritsa ntchito. Magawo a mkate amayenera kudziwika kwa odwala omwe ali ndi mtundu wodalira insulin. Kupatula apo, mtengo wake umamveketsa kuchuluka kwa momwe muyenera kubayirira jakisoni pofupikitsa kapena wa ultrashort mutatha kudya.
Ndi mtundu 2 wa matenda ashuga ndi 1, kusankha nyama ndi masamba ndizofunikira kwambiri. Izi zimakupatsani mwayi wopanga menyu womwe sungavutitse wodwala. Nthawi zambiri, madokotala amafotokozera odwala za zovomerezeka ndi zoletsedwa zopangidwa, koma bwanji za zina zosowa?
Funso lomwe nthawi zambiri limafunsidwa ndikuti kodi ndizotheka kudya mango a shuga? Izi ndi zomwe nkhaniyi ikukambirana munkhaniyi: glycemic index ndi ma calorie okhala ndi mango, maubwino ake ndi kuvulaza thupi, ndimangati angati omwe amaloledwa kudya patsiku.
Mango Glycemic Index
Wodwala wamtundu uliwonse wa shuga amaloledwa kudya chakudya ndi index ya mpaka 50 mayunitsi. Zimatsimikiziridwa mwasayansi kuti chakudya chotere sichikhudza shuga wa magazi. Zakudya zomwe zili ndi masamba ochepa, ndiye kuti, 50 - 69, zimakhala zovomerezeka muzakudya kangapo pa sabata komanso zochepa.
Mndandanda wa mango wa glycemic ndi mapaipi 55, Zopatsa mphamvu za calorie pamagalamu 100 a malonda ndi 37 kcal yokha. Izi zimachitika kuti mumatha kudya mango osapitilira kawiri pa sabata komanso pang'ono.
Kupanga madzi a mango ndizoletsedwa, monga momwe zimakhalira, ndi msuzi wazipatso zilizonse. Popeza zakumwa zoterezi zimatha kuwonjezera shuga m'magazi ndi 4 - 5 mmol / l m'mphindi khumi zokha. Mukakonza, mango amataya fayilo, ndipo shuga amalowa m'magazi kwambiri, zomwe zimapangitsa kuti magazi asinthe.
Kuchokera pamwambapa zimatsata kuti mango mu shuga amaloledwa mu chakudya moyenera, osapitirira 100 magalamu, kangapo pa sabata.
Ubwino ndi kuvulaza kwa mango
Mango amatchedwa kuti "mfumu" yazipatso. Chowonadi ndi chakuti chipatsochi chimakhala ndi mzere wonse wama mavitamini a B, kuchuluka kwa mchere ndi kufufuza zinthu.
Ndikofunika kudziwa kuti mango umatha kudyedwa ndi anthu akuluakulu okha omwe samakonda. Chowonadi ndi chakuti chipatsocho chimakhala ndi allergen, makamaka m'mitundu. Chifukwa chake musadabwe kuti ngati mutatsuka mango m'manja mwanu padzakhala zotupa pang'ono.
M'mayiko otentha, mango amadya pang'ono. Zipatso zokhala ndi zipatso zambiri zimakhala ndi kudzimbidwa komanso kutentha thupi. Ndipo ngati mumadya zipatso zosapsa zambiri, zomwe zimakhala ndi malo ogulitsira apakhomo, ndiye kuti pamakhala zovuta zambiri zamatumbo komanso zotupa.
Mwa zinthu zofunikira, mwana wosabadwayo amakhala:
- vitamini A (retinol);
- mzere wonse wa mavitamini a B;
- Vitamini C
- Vitamini D
- beta carotene;
- pectins;
- potaziyamu
- calcium
- phosphorous;
- chitsulo.
Retinol imagwira ntchito ya antioxidant, ndikuthandizira kuchotsa zinthu zoyipa ndi zopitilira muyeso m'thupi. Carotene ndi antioxidant wamphamvu.
Mavitamini a B ndi ofunikira kwambiri makamaka pakakhala vuto la metabolic. Chifukwa chake, mango mu mtundu 2 wa shuga ndi woyamba amachepetsa mawonetseredwe a matenda "okoma".
Vitamini C, yemwe amapezeka kwambiri mu zipatso zosapsa, amathandizira chitetezo chamthupi, ndikuwonjezera chitetezo chokwanira.
Kukhala ndi zopezeka ndi michere yambiri chotere, mango imabweretsa zotsatirazi:
- kumawonjezera kukana kwa thupi kumatenda komanso mabakiteriya amitundu mitundu;
- amachotsa zinthu zovulaza (antioxidant athari);
- normalization kagayidwe kachakudya njira;
- amalimbitsa mafupa;
- zimaletsa chiopsezo chokhala ndi kuchepa kwa magazi m'thupi.
Kuchokera pamwambapa, yankho labwino ku funsoli likutsatira - kodi ndizotheka kuti mangoe omwe ali ndi mtundu wa shuga mellitus 1 ndi 2.
Ngakhale mndandanda wa glycemic wa mango uli pakatikati, izi sizipanga kuti ndizopangira zoletsedwa. Ndikofunikira kuti muchepetse kupezeka kwake pa tebulo la odwala matenda ashuga.
Mango Maphikidwe
Nthawi zambiri, mango amagwiritsidwa ntchito pokonza mchere komanso mchere wamalonda. Kwa odwala matenda ashuga amtundu wachiwiri komanso woyamba, ndikofunikira kuti maphikidwe aphatikizidwe ndi zinthu zomwe zimakhala ndi index ya glycemic yotsika.
Ngati saladi wa zipatso amapangidwa kuchokera ku mango, ndiye kuti mutha kugwiritsa ntchito chilichonse mkaka ngati chovala, kupatula kirimu wowawasa ndi yogurt yokoma. Chakudyachi ndichabwino pakudya kwam'mawa. Popeza glucose amalowa m'magazi a wodwalayo ndipo zochitika zolimbitsa thupi zimafunikira kuti zimveke mosavuta. Ndipo imagwera theka loyamba la tsiku.
Asanadye mango, ayenera kupendedwa, womwe ndi wolimba. Ndikofunika kuyeretsa ndi magolovu.
Chinsinsi cha saladi ya zipatso zomwe zimafuna izi:
- mango - magalamu 100;
- theka la lalanje;
- apulo imodzi yaying'ono;
- zonunkhira zina.
Sendani apulo, lalanje ndi mango ndikudula mu timphira tating'ono. Onjezani mabulosi abulu ndi nyengo ndi yogati yopanda mafuta. Ndikofunika kuphika mbale zotere nthawi yomweyo musanagwiritse ntchito kuti musunge zinthu zonse zofunika kuchokera pazinthuzo.
Kuphatikiza pa zipatso, mango umayenda bwino ndi nyama, offal ndi nsomba zam'madzi. Pansipa pali maphikidwe akunja omwe amawonetsedwa patebulo lililonse la tchuthi.
Saladi yokhala ndi mango ndi shrimp imaphikidwa mwachangu. Zotsatira zotsatirazi zidzafunika:
- shrimp yachisanu - 0,5 kilogalamu;
- mango awiri ndi mapeyala ambiri;
- maimili awiri;
- gulu la cilantro;
- supuni ya mafuta;
- supuni ya uchi.
Ndikofunika kudziwa kuti uchi wa shuga umaloledwa kuchuluka kwa supuni imodzi. Muyenera kudziwa kuti zopangidwa ndi njuchi zokha zamitundu ina ndizomwe zimaloledwa kudya - linden, acacia ndi buckwheat.
Mu msuzi, bweretsani madzi amchere kwa chithupsa ndikuwonjezera shrimp pamenepo, kuphika kwa mphindi zingapo. Mukatha kuthira madzi, yeretsani shrimp. Chotsani peel ku mango ndi avocado, kudula mu cubes centimeter asanu.
Kabati zest ndi ndimu imodzi, Finyani msuzi kwa iwo. Onjezani uchi, mafuta a azitona ndi cilantro wosankhidwa bwino ku zest ndi msuzi - ichi chidzakhala chovala cha saladi. Sakanizani zonse. Lekani saladiyo achotse mphindi zosachepera 15 musanatumikire.
Kuphatikiza pa saladi ya shrimp, mndandanda wamatchuthi a anthu odwala matenda ashuga amatha kusinthidwa ndi mbale yokhala ndi chiwindi cha nkhuku ndi mango. Saladi yotereyi imakonzedwa mwachangu ndipo imadabwitsa ngakhale gourmet wokonda kwambiri ndi kukoma kwake.
Zosakaniza
- theka la kilogalamu ya chiwindi cha nkhuku;
- 200 magalamu a letesi;
- mafuta a azitona - supuni zinayi za mavalidwe a saladi ndi supuni ziwiri zophika chiwindi;
- mango amodzi;
- supuni ziwiri za mpiru ndi mulingo wofanana wa mandimu;
- mchere, pansi wakuda tsabola - kulawa.
Dulani chiwindi m'tizidutswa tating'ono ndi mwachangu pansi pa chivindikiro, mchere ndi tsabola. Atayika chiwindi pamataya apepala kuti athetse zotsalira zamafuta.
Sulutsani mango ndikudula ma cubes akulu. Dulani letesi kukhala yopanda waya. Sakanizani chiwindi, mango ndi letesi.
Konzani chovalacho mu mbale ina: phatikizani mafuta a maolivi, mpiru, mandimu ndi tsabola wakuda. Nyengani saladiyo ndipo uleke utuluke kwa theka la ora.
Pogwiritsa ntchito mango, mutha kupanga maswiti opanda shuga omwe ali ndi thanzi labwino komanso omwera chifukwa cha anthu onenepa kwambiri.
Pamagawo asanu omwe mukufuna:
- zamango mango - 0,5 kilogalamu;
- supuni ziwiri za mandimu;
- Mamililitha 130 a madzi a aloe vera.
Kupanga chipatso chokoma cha sorbet, ndikofunikira kuti zipatsozo zipse. Tulutsani mango ndi mafupa, ikani zosakaniza zonse mu chosakanizira ndikugaya ku misa yambiri.
Kenako samutsani osakaniza zipatso ku chidebe ndikuyika mufiriji kwa maola osachepera asanu. Panthawi yolimba, yambitsani sorbet theka lililonse la ola. Tumikirani pomanga makapu ogawika. Mutha kukongoletsa mbaleyo ndi zipatso za sinamoni kapena mankhwala a mandimu.
Kanemayo munkhaniyi amapereka malangizo posankha mango.
