Matenda a shuga, ngakhale atakhala amtundu wanji, amafuna kuti wodwalayo asinthe kwambiri kadyedwe ndi mfundo zomwe amadya. Zonsezi ndizofunikira kuti shuga akhale magazi komanso kuti muchepetse zovuta za matenda "okoma".
Njira yayikulu pakusankha malonda ndi index ya glycemic (GI). Ndiwo mfundo izi zomwe zimawongolera endocrinologists pokonzekera chithandizo chamankhwala. Zakudya zatsiku ndi tsiku ziyenera kukhala ndi mkaka kapena mkaka wowawasa, zipatso, ndiwo zamasamba, nyama ndi chimanga. Kusankha kwotsirizira kuyenera kufikiridwa mosamala, chifukwa zina zamphesa zimatha kuyambitsa kuchuluka kwa shuga.
Madokotala amalimbikitsa kudya mabulosi omwe amapezeka mu barle katatu pa sabata. Kodi nchiyani chomwe chimatsimikizira kuti madokotala amatero? Kuti tiyankhe funso ili pansipa, zambiri zidzaperekedwa pa GI ya barele porridge, mapindu ake amafotokozedwa, ndipo maphikidwe othandiza kwambiri adzawonetsedwa.
Glycemic index "maselo"
Mndandanda wamtundu wa glycemic ndiye njira yoyamba yosankhira zakudya zamagulu odwala matenda ashuga. Chizindikiro ichi chikuwonetsa zotsatira za chakudya chamafuta m'magazi pambuyo podya.
Chithandizo cha kutentha ndi kusasinthika kwa zinthu zimasintha pang'ono pa GI. Koma pali zosiyasiyana, monga kaloti (mayunitsi 35 atsopano, ndi mayunitsi 85 owiritsa) ndi misuzi yazipatso. Pakukonza, amasiya fayilo, yomwe imapangitsa kuti shuga azikhala ndimagazi.
Kuphatikiza pa GI yotsika, chakudya chizikhala ndi zopatsa mphamvu zochepa. Izi zimateteza wodwala ku kunenepa kwambiri, zomwe zimadziwika ndi mtundu wa matenda osagwirizana ndi insulin, komanso mapangidwe a cholesterol plaques.
Mlozera wa glycemic udagawika m'magulu atatu, awa:
- kuchokera ku 0 mpaka 50 PIECES - chizindikiro chotsika, chakudya chotere ndicho chakudya chachikulu;
- 50 PIECES - 69 PIERES - chizindikiritso chapakati, ndizotheka kudya chakudya nthawi ndi nthawi, osapitiliza kawiri pa sabata komanso pang'ono;
- zopitilira 70 - chakudya chimakwiyitsa kwambiri shuga ndipo, chifukwa chake, hyperglycemia.
Maphala amchere a GI otsika: mazira, buckwheat, barele, mpunga wa bulauni, oatmeal.
Muyenera kudziwa malamulo ochepa opangira phala la matenda ashuga:
- kukulira phala, kutsitsa mndandanda wake wa glycemic;
- ndizoletsedwa kuwonjezera chiwerewere ndi batala; mafuta a masamba akhoza kukhala njira ina;
- ndibwino kuphika chimanga m'madzi;
- ngati phala la mkaka likukonzekera, ndiye kuti kuchuluka kwa madzi ndi mkaka kumatengedwa kumodzi.
Mndandanda wa glycemic wa phala la barele udzakhala magawo 35, phindu la calorific pa 100 magalamu a malonda ndi 76 kcal yokha.
Kugwiritsa ntchito khungu
Barele - ndi monga momwe ma barele akonzera. Ubwino wake ndikuti barele lokha silipukutidwa, koma limaphwanyika, lomwe limasunga zinthu zofunikira mu chipolopolo. Barele limakonzedwanso kukhala ngale ya barele, yomwe imalimbikitsidwanso kwa odwala matenda ashuga.
Mbewu ya barele ya shuga imakhala yofunikira chifukwa imakhala ndi zopatsa mphamvu zochepa, ndipo kunenepa kwambiri kumakhala vuto kwa odwala ambiri. Nthawi zambiri, ndimmimba mtundu wa kunenepa kwambiri womwe umapangitsa mtundu wa shuga wodziyimira pawokha.
Chifukwa cha CHAKUDYA CHAKUDYA, phala iyi imakumbidwa pang'onopang'ono ndipo kwa nthawi yayitali imapereka kukhumudwa. Kugwiritsidwa ntchito kwake kudzapulumutsa wodwala ku zosavuta zomwe sizovomerezeka ndi madokotala, makamaka ndi matenda a shuga 1. Kupatula apo, ndiye kuti munthu ayenera kuwerengera jakisoni wowonjezera wa insulin yochepa. Zopatsa mphamvu za caloric za gawo la bokosi la gramu 200 zangokhala ndi 150 kcal.
Phala la barele lili ndi mavitamini ndi michere yambiri othandiza:
- Vitamini A
- Vitamini D
- Mavitamini a B;
- vitamini PP;
- calcium
- phosphorous;
- magnesium
- chitsulo.
Njere iyi imamwa bwino, yomwe imakhutitsa wodwalayo ndi zinthu zonse zomwe zatchulidwazo ndi mavitamini. Zotsatira zake, munthu samalandira zakudya zoyenera zokha, komanso zimapindulira mochita bwino mthupi.
Phala la barele lomwe lili ndi matenda ashuga limabweretsa zabwino ku thupi:
- amathandizira kuti matenda amtundu amveke;
- ali ndi okodzetsa pang'ono;
- zimawonjezera acuity owoneka, ndipo ili ndi vuto wamba kwa ambiri odwala matenda ashuga;
- bwino kukumbukira;
- imadzutsa kukana kwa thupi kumatenda komanso mabakiteriya amitundu mitundu.
Zinthu zomwe zimapezeka mu phala la barele zimathandizira kuchepetsa kuchuluka kwa shuga m'magazi.
Zophika Pang'onopang'ono
Odwala ambiri omwe ali ndi matenda a shuga amasintha kuphika pang'onopang'ono. Izi ziwiya zakhitchini izi sizimangothandiza kusunga nthawi, komanso zimasunga zakudya muzazinthuzo.
Kuti muwerenge kuchuluka kwake, muyenera kugwiritsa ntchito galasi yambiri, yomwe imakwaniritsidwa ndi multicooker iliyonse. Barele, kuphika mwachangu, imatha kunyowa usiku m'madzi. Koma sizofunikira.
Amaloledwa kuwonjezera batala pang'ono kuphala iyi, chifukwa phala ili yokha ili ndi GI yochepa ndipo sizikhudza shuga. Kuti chidutswa cha mafuta chisawononge thanzi, chinthu chachikulu sikuti chiwonjezere.
Selo imakonzedwa molingana ndi mfundo iyi:
- natsuka bwino magalasi angapo amiyala ya balere pansi pamadzi ndikuyiyika mu nkhungu;
- kutsanulira phala ndi magalasi awiri amadzi ambiri, mchere kuti mulawe;
- kuphika mumaphala a phala, ikani nthawiyo kwa mphindi 45;
- kumapeto kwa kuphika yikani batala pang'ono batala.
Kodi ndizotheka kuphika cell yamkaka yokoma kuphika pang'onopang'ono? Yankho losagwirizana ndi ichi inde, mkaka wokha ndi womwe umayenera kuchepetsedwa ndi madzi m'chigawo chimodzi mpaka chimodzi. Galasi limodzi lifunika magalasi atatu amadzimadzi. Kuphika mu phala la mkaka kwa mphindi 30. Ikani batala pansi pa nkhungu musanadzaze phala. Mapira a mapira a shuga, omwe amaloledwa kamodzi pa sabata, amakonzedwanso molingana ndi mfundo yomweyo.
Kuphika Maphikidwe
Phala la barele limatha kuphika osati monga mbali yodyera, komanso monga mbale yovuta, yothandizira pophika ndi masamba, bowa kapena nyama. Njira ina yophikira chakudya chotere chafotokozedwa pansipa.
Mu maphikidwe a champignon bowa amagwiritsidwa ntchito, koma malinga ndi zokonda zomwe mumakonda mumaloledwa kusankha mitundu ina. Bowa, mosasamala za mitundu, amakhala ndi GI yotsika yopanda 35 PISCES.
Maphunziro achiwiri oterewa amathanso kuperekedwa kwa osala kudya.
Mfundo yophika:
- Muzimutsuka 200 magalamu a barele pansi pamadzi, ikani poto ndikutsanulira 400 ml ya madzi, mchere.
- kubweretsa phala kwa chithupsa, kuchepetsa kutentha ndi kuphika pansi pa chivindikiro mpaka madzi atatuluka, pafupifupi 30 - 35 mphindi.
- mu poto, mwachangu anyezi anyezi, 30 magalamu a champignons, kudula mu magawo, osankhidwa mu cubes, mchere ndi tsabola.
- Mphindi zochepa bowa usanaphike, onjezani adyo wosankhidwa ndi zitsamba kwa iwo.
- sakanizani phala lokonzekera ndi bowa.
Phala la barele lomwe lili ndi bowa limakhala koyamba kudya kadzutsa ndipo limapatsa mphamvu nthawi yayitali. Zimakhalanso bwino ndi ma cutlets. Ndikofunika kungokumbukira kuti cutlets kwa anthu odwala matenda ashuga amakonzedwa kokha kuchokera ku nyama yakumwa yoboola. Izi zimakupatsani mwayi wophika nyama yathanzi, yopanda mafuta oyipa, omwe nthawi zambiri amagwiritsidwa ntchito ndi makampani osavomerezeka popanga nyama yozama.
Mu kanema mu nkhaniyi, Elena Malysheva amalankhula za maubwino osiyanasiyana a balere.
