Ngati munthu akuwonjezera shuga m'magazi, amapatsidwa matenda okhumudwitsa a mtundu 1 kapena mtundu wa 2 wodwala, kutengera mphamvu ya maselo ndi minyewa yake ya insulin.
Osadandaula nthawi yomweyo ndikuganiza kuti munthu wodwala matenda ashuga adzalandira chakudya chatsopano komanso chopanda vuto. Ayi, kuchuluka kwa zinthu zomwe zaloledwa ndizochulukirapo, chinthu chachikulu ndikudziwa momwe angasankhire. Kwa odwala matenda ashuga amtundu uliwonse, zakudya zimasankhidwa ndi glycemic index (GI) yawo.
Anthu ambiri amvapo za zabwino zaubwino, koma kodi zimatero mukadwala matenda ashuga? Izi ndizomwe tidzafotokoze m'nkhaniyi, zomwe zidzapatse mphamvu zama calorie ndi index ya phala ili, kufotokoza zabwino zake ndi zovulaza pamaso pa matenda ndi prediabetes state.
Gi wamkulu
Tiyenera kudziwa kuti odwala matenda ashuga ayenera kusankha zinthu malinga ndi tebulo loloyimira, pamitengo yokwanira 49 yoyika. Ndikofunikanso kulabadira zomwe zili mkati mwa kalori.
Inde, nthawi zambiri, zinthu zokhala ndi cholozera cha zero zero zimakhala ndi cholesterol, yomwe imakhala yoopsa kwambiri pakakhala matenda "okoma". Kugwiritsa ntchito mafuta a cholesterol pafupipafupi kumawopseza wodwalayo chifukwa cha mitsempha yamagazi ndikupanga cholesterol plaque.
Kutsitsa GI muzakudya, kupatula chakudya kumeneku kungakhale ndi phindu pakukweza shuga m'magazi. Mwambiri, mtengo wake umawonetsa kuchuluka kwa shuga omwe amalowa m'magazi atatha kudya chinthu china.
Ngati wodwala matenda ashuga amwa zakumwa, kapena adya mankhwala okhala ndi GI yapakatikati ndi yayikulu, ndiye kuti kuchuluka kwa glucose yake kumatha kuwonjezeka ndi 4-5 mmol / l munthawi yochepa ndikuyambitsa hyperglycemia.
Couscous ndi tanthauzo lake:
- GI ya chimanga ndi magawo 65;
- zopatsa mphamvu pa 100 magalamu a mankhwala owuma 370 kcal.
Zotsatira zake kuti cousincous yemwe index yake ya glycemic pakati pagulu imapangitsa kuti ikhale chololedwa pa tebulo la odwala matenda ashuga kokha.
Couscous - kapena umatsutsa?
Kodi matsala azitha kukhala zothandiza ngati ali ndi kalori yapamwamba kwambiri komanso mlozera wapakatikati? Yankho losatsutsika ndi inde, koma pokhapokha ngati munthu sakudwala matenda amtundu wa endocrine komanso kunenepa kwambiri.
Chofufumitsa ichi chiribe mavitamini ndi michere yambiri, monga buckwheat, mpunga kapena phala ya chimanga. Ndi matenda a shuga, ndikwabwino kusiyiratu kubereka. Kuchokera kukana koteroko, thupi la wodwala silitaya chilichonse chamtengo wapatali. Zitha kusinthidwa mosavuta ndi mbewu zina zothandiza.
Komabe, ngati munthu ali ndi moyo wakhama, amakonda kusewera masewera ndi kusuntha kwambiri, ndiye kuti zabwino m'moyo wake ndizofunikira ndipo zitha kukhala zothandiza kwambiri, chifukwa zimakhala ndi 70% yamafuta.
Couscous ili ndi mavitamini ndi michere yambiri:
- vitamini B 5;
- vitamini PP;
- calcium
- selenium;
- phosphorous;
- mkuwa
Vitamini B 5 yambiri imathandiza thupi kulimbana ndi kusowa tulo komanso kupsinjika. Selenium amachenjeza motsutsana ndi minyewa ya dystrophy, imapatsa mphamvu komanso imapereka nyonga.
Vitamini PP ndiyofunikira kwa odwala matenda ashuga, chifukwa kukhala m'thupi mokwanira, imalimbana ndi mapangidwe a cholesterol plaques, omwe amakhudza anthu omwe ali ndi shuga m'magazi ambiri. Phosphorous ndi calcium zimathandizira kulimbitsa minofu ya mafupa, kumapangitsa tsitsi ndi misomali kukhala yolimba.
Mkuwa womwe uli mu mazira amalimbitsa chitetezo cha mthupi ndipo umakonzanso dongosolo la magazi.
Maphikidwe Achikondwerero
Ndikofunika kudziwa kuti pofuna kupeza chakudya chathanzi, phala ili silingophika. Imakonzedwa mophweka, pomwe amateurs a bizinesi yakukhitchini akhoza kuchita. Pali njira zingapo zopangira phala.
Njira yoyamba: zidzukulu zimathiridwa ndi madzi otentha, m'chigawo chimodzi, zimathiridwa mchere ndikusiyidwa kwa mphindi 20 mpaka 25 musanayambe kutupa. Njira yachiwiri: phala limayikidwa mu colander ndikuyika mumphika wamadzi otentha kuti phala lokha lisanyowe. Mwanjira imeneyi, zidzukulu zidzakhala zokonzekera pakadutsa mphindi 3 mpaka 5.
Ndizofunikira kudziwa kuti phala iyi imayenda bwino ndi masamba, ndi zipatso, komanso nyama ndi nsomba. Anthu ambiri amakhulupirira kuti abazala amagwiritsidwa ntchito kwambiri mu zakudya zaku Africa ndi ku Asia.
Chimodzi mwa maphikidwe otchuka kwambiri ndi phala ndi masamba, kukonza kwake komwe kumafunikira zotsatirazi:
- -azale - 200 magalamu;
- chimanga zamzitini - magalamu 100;
- karoti imodzi;
- nandolo kapena zamchere zatsopano - 100 magalamu;
- tsabola umodzi wofiira;
- chovala chimodzi cha adyo;
- supuni ya mafuta:
- cilantro ndi basil - nthambi zingapo.
Ndizofunikira kudziwa nthawi yomweyo kuti pokonzekera chakudya chamagulu odwala matenda ashuga, ndikofunikira kuchotsa uchi ndi tirigu, chifukwa phala yokhala ndi shuga yachiwiri imaloledwa chifukwa cha GI yochepa. Komanso phala la tirigu silimasiyana kwambiri ndi kukoma kwazala.
Tsitsani adyo mwachangu, kuwaza kaloti mu ma cubes akuluakulu, kusakaniza ndi phala ndikutsanulira mamililita 200 a madzi otentha, kuwonjezera mafuta ndi mchere. Phimbani poto ndikudikirira kwa mphindi 20 mpaka phala litatupa.
Pakadali pano, pani kuwaza kolantro ndi basil, kudula tsabola. Maphala atakonzeka, phatikizani zosakaniza zonse.
Tumikirani mbale, zokongoletsa ndi zipatso zamtchire.
Kukonzekera chakudya chamasana kapena chakudya cham'mawa, mutha kupaka zakudya osati masamba okha, komanso nyama. Pazakudya zotere muyenera:
- fillet ya nkhuku - 300 magalamu;
- -azale - 250 magalamu;
- madzi oyeretsedwa kapena msuzi wa nyama - 300 milliliters;
- nandolo zobiriwira, chimanga, anyezi ndi tsabola - gramu 250 zokha.
Ngati masamba osakaniza anali oundana, ndiye kuti ayenera kuduliratu. Dulani nkhukuyo kukhala ma cubes mainchesi atatu, ndi mwachangu mu poto kwa mphindi zisanu.
Pambuyo kuthira madzi mu poto yokazinga ndi mbali zokulirapo, onjezerani masamba ndi phala, sakanizani chilichonse, onjezerani mchere ndi tsabola. Phimbani ndi simmer kwa mphindi zisanu.
Tiyenera kudziwa kuti kwa odwala omwe ali ndi matenda amtundu uliwonse, ndikofunikira kwambiri kutsatira mfundo zamankhwala othandizira odwala matenda ashuga kuti asakulitse matendawa ndikukula kwake.
Vidiyo yomwe yatchulidwa m'nkhaniyi ikufotokoza za kuphika bwino kwa mazira kuti isataye mphamvu zake.
