Ndi matenda ashuga, munthu ayenera kutsatira moyo wathanzi komanso chakudya chapadera cha carb. Zonsezi zimapewa zotsatira zoyipa za matenda "okoma" ndikuteteza odwala matenda ashuga amtundu wa 2 pakukula kwa mtundu wodalira insulini.
Ndikulakwitsa kuganiza kuti kupatsa thanzi kudzakhala kosasangalatsa komanso kopanda tanthauzo. M'malo mwake, zopangidwa zambiri zomera ndi nyama ndizololedwa. Maphunziro oyamba ndi achiwiri amakonzedwa kuchokera kwa iwo, komanso makeke. Nkhaniyi idaperekedwa kwa iye, komanso moyenera, kwa mannick - chithandizo chomwe amakonda, cha ana ndi akulu. Zinthu zonse zaphikidwe ziyenera kusankhidwa molingana ndi glycemic index (GI), kuti musapangitse kuchuluka kwa shuga m'magazi.
Lingaliro la GI lidzafotokozedwa pansipa, zosakaniza "zotetezeka" zaphikidwe zimasankhidwa, funsoli limayesedwa - kodi ndizotheka kuti mannitol wopanda shuga kwa shuga mellitus amtundu woyamba ndi wachiwiri. Ngati ndi choncho, mtengo wake watsiku ndi tsiku ndi uti?
GI zopangira mana
GI ndi chisonyezo chomwe chimawonetsa zotsatira za chinthu china chazakudya chikatha kuthiridwa shuga. Ndiye kuti, kuchuluka kwa kuwonongeka kwa chakudya chamafuta. Ndi ma carbohydrate othamanga (shuga, chokoleti, mankhwala a ufa) omwe amalimbikitsa kulumpha kwa glucose ndipo amatha kuwonjezera chiwopsezo cha hyperglycemia.
Pokonzekera chithandizo chamankhwala, endocrinologists amatsogozedwa ndi GI tebulo. Koma muyenera kuganiziranso zam'makoma a chakudya, chifukwa zinthu zina sizokhala ndi chakudya, koma zimakhala ndi zopatsa mphamvu zambiri. Chitsanzo chowoneka bwino cha izi ndi mafuta anyama.
Chithandizo cha kutentha ndi kusasinthika kwa mbale sikumakulitsa kwambiri index ya glycemic. Komabe, pali zosiyasiyana - awa ndi ophika ndi kaloti ndi misuzi ya zipatso. Gululi limakhala ndi GI yayitali ndipo limaphatikizidwa mu matenda ashuga.
Kuchulukitsa kwa GI:
- 0 - 50 PIECES - chizindikiro chotsika, zinthu ngati izi zimapanga maziko a chithandizo cha zakudya;
- 50 - 69 PIECES - pafupifupi, chakudya ichi chimaloledwa kupatula, kangapo pa sabata;
- Mayunitsi 70 ndi pamwambapa ndi chizindikiro chachikulu, chokhoza kuyambitsa matenda a hyperglycemia ndi zovuta pazinthu zomwe mukufuna.
Koma chithandizo cha zakudya, kuwonjezera pa kusankha bwino zinthu, zimaphatikizapo kukonzekera bwino mbale. Chithandizo chotsatira chotentha chikuvomerezedwa:
- kwa okwatirana;
- chithupsa;
- pa grill;
- mu microwave;
- mu kuphika pang'onopang'ono;
- kuphika mu uvuni;
- simmer pachitofu pogwiritsa ntchito mafuta osachepera pang'ono.
Kuwona malamulo onse omwe ali pamwambawa posankha chakudya, mutha kupanga maphikidwe a anthu odwala matenda ashuga.
Zinthu "Zotetezeka" za mana
Nthawi yomweyo ndikofunikira kuyimitsa chidwi chanu pa mbewu monga semolina. Kupatula apo, ndiye maziko a mana. Ndipo palibe njira ina. Ufa wa Wheat uli ndi GI yofanana ndi semolina, yomwe ndi magawo 70. Pafupifupi, semolina ya matenda a shuga ndi oletsedwa ngakhale kuti ndi osiyana. Chifukwa chake, chitha kugwiritsidwa ntchito pophika, kenako, pang'ono.
Mu nthawi za Soviet, phala iyi idali yoyamba kubweretsa chakudya chamwana ndipo chimadziwika kuti ndizothandiza ngakhale pakudya. Pakadali pano, semolina imawonedwa ngati yofunikira kwambiri potengera mavitamini ndi mchere, kuwonjezera apo, imakhala ndi wowuma yambiri, yomwe imaphatikizidwa ndi matenda a shuga.
Semka ya matenda ashuga imaloledwa nthawi zina ndipo amangophika kuphika; kuphika phala kuchokera pamenepo imatsutsana, chifukwa cha GI yayikulu. Ndiyeneranso kuyang'anira kuchuluka kwa mazira amana. Anthu odwala matenda ashuga samaloledwa kupitilira kamodzi patsiku, chifukwa yolk imakhala ndi cholesterol yoyipa yambiri. Ndikofunika kutenga dzira limodzi ndikusintha ena onse ndi mapuloteni okha.
Zopezeka pa GI zam mana:
- mazira
- kefir;
- mkaka wazinthu zilizonse zamafuta;
- zest zest;
- mtedza (ali ndi zambiri zopatsa mphamvu, motero sizaposa magalamu 50).
Kuphika mkaka kumatha kukhala okoma, makamaka kuwuma, monga shuga, ndi uchi. Payokha, uchi wa mitundu ina uli ndi GI m'dera la 50 mayunitsi. Anthu odwala matenda ashuga amaloledwa kudya zosaposa supuni imodzi patsiku, kuchuluka komweko kumagwiritsidwa ntchito pa mana. Chachikulu ndichakuti uchi suyenera kusungidwa.
Pali mitundu yotere mu njuchi zomwe ndizovomerezeka pamenyu, potsatira chithandizo cha zakudya, zomwe ndi:
- mthethe;
- chifuwa;
- linden;
- bulwheat.
Mbale yophika ndi mafuta abwino kwambiri opaka mafuta a masamba komanso owazidwa ndi ufa, makamaka oat kapena rye (ali ndi index yotsika). Izi ndizofunikira kuti muchepetse kugwiritsa ntchito batala.
Komanso, ufa umatenga mafuta ochulukirapo a masamba, kuchepetsa zonenepetsa zophika.
Chinsinsi cha Mannika
Chinsinsi choyamba, chomwe chidzaperekedwe pansipa, sichoyenera kukonzekera mana okha. Ma muffin amatha kupangidwa kuchokera ku mayeso oterowo. Ndi nkhani yongotengera zomwe munthu amakonda.
Lamulo lofunika ndilakuti nkhungu imadzaza ndi mayeso theka lokha, kapena 2/3, chifukwa nthawi yophika ikadzuka. Kupatsa pie kununkhira kwa malalanje a zipatso - pakani zestimu kapena mandimu mu mtanda.
M'maphikidwe aliwonse a mana, shuga amatha kusinthidwa ndi uchi popanda kusiya kukoma kwa kuphika. Mutha kuwonjezera walnuts, ma apricots owuma kapena prunes ku mtanda.
Kwa mana ndi uchi, zosakaniza zotsatirazi zidzafunika:
- semolina - 250 magalamu;
- kefir yazinthu zilizonse zamafuta - 250 ml;
- dzira limodzi ndi mapuloteni atatu;
- 0,5 supuni ya ufa wophika;
- uzitsine mchere;
- walnuts - 100 magalamu;
- zest imodzi ya ndimu;
- supuni ya uchi wa mthethe.
Sakanizani semolina ndi kefir ndikusiyira kutupa, kwa ola limodzi. Phatikizani dzira ndi mapuloteni ndi mchere ndikumenya ndi chosakanizira kapena chosakanizira mpaka chithovu chobiriwira chikapangidwe. Thirani kusakaniza kwa dzira mu semolina. Muziganiza bwino.
Thirani ufa wophika ndi zest grated imodzi ya ndimu mu mtanda. Tsimikizani mtedza ndi chithaphwi kapena chosakanizira, kuphatikiza zosakaniza zonse kupatula uchi ndi kukanda mtanda. Paka mafuta ophika ndi mafuta oyeretsedwa bwino masamba ndikuwaza ndi oatmeal. Thirani mtanda kuti ukhale osaposa theka la mawonekedwe onse. Kuphika mu uvuni wakale wa 180 ° C kwa mphindi 45.
Sakanizani uchi ndi supuni 1.5 zamadzi ndikuthira mafuta omwe amapezeka mannik. Siyani kuti zilowerere kwa theka la ola. Ngati angafune, mannitol sangakhale ndi pakati, koma wokoma amatha kuwonjezeredwa pamtanda womwewo.
Kudya zophika kumakhala bwino m'mawa, koma kadzutsa woyamba kapena wachiwiri. Mwakuti ma carbojeni omwe akubwera amamizidwa mwachangu. Ndipo izi zimathandizira kuti munthu azichita zinthu zolimbitsa thupi.
Mwambiri, odwala matenda a shuga saloledwa osati mannits okha, komanso ufa wa rye kwa odwala matenda ashuga, komanso oat wowotcha, buckwheat ndi ufa wa fakisi. Zinthu zopangidwa ndi ufa zotere zimakhala ndi magawo ochepa a mkate (XE), ndipo zinthu zomwe zimagwiritsidwa ntchito popangira maphikidwe zimakhala ndi GI yotsika. Gawo lovomerezeka tsiku lililonse la chakudya chotere sayenera kupitirira magalamu zana limodzi. Anthu omwe amakonda kunenepa kwambiri sangaphatikizenso kuphika kamodzi pa sabata.
Mu kanema munkhaniyi, amapezekanso njira ina yopanda shuga.
