Tsoka ilo, pachaka matenda ashuga amakhudza anthu ochulukirachulukira. Kwenikweni, matenda amtundu wachiwiri amakhala ndi chibadwa mwa anthu patatha zaka 40 komanso ngati kunenepa kwambiri. Pankhaniyi, chithandizo chachikulu ndi chithandizo cha zakudya, chomwe chimapangidwira matenda a shuga.
Musaganize kuti ndi mtundu wa 2 shuga, zakudya ndizochepa. M'malo mwake, mndandanda wazinthu zololedwa ndizochulukirapo. Choyimira chachikulu pakusankha kwawo ndi index ya glycemic (GI). Tisaiwale za zopatsa mphamvu.
Zakudya za tsiku ndi tsiku ziyenera kukhala ndi masamba, zipatso, chimanga, nyama, mkaka ndi mkaka wowawasa. Ambiri amva za zabwino za mkaka wa mbuzi kwa odwala matenda ashuga, koma kodi izi ndi zowona? Kwa izi, lingaliro la GI ndi chizindikiro ichi cha zinthu zamkaka zidzafotokozedwa pansipa. Amawerengera ngati nkotheka kumwa mkaka wa mbuzi chifukwa cha matenda ashuga, chifukwa chake ndi othandiza komanso zomwe zili tsiku ndi tsiku.
Glycemic index ya mkaka wa mbuzi
GI ndi chisonyezo chofunikira kwa wodwala aliyense yemwe ali ndi matenda ashuga; malinga ndi izi, endocrinologist amapanga mankhwala ochizira. Cholozera chikuwonetsa zomwe zimapangitsa kuti shuga azingowonjezereka mutatha kudya zakudya zilizonse.
M'pofunikanso kulabadira zomwe zili zopatsa mphamvu calorie. Kupatula apo, odwala omwe ali ndi mfundo zapamwamba amatsutsana mwa odwala. Amatsogolera osati kunenepa kwambiri, komanso kupanga mapangidwe a cholesterol.
Pali mitundu ingapo yazomera komanso nyama zomwe zimachokera ku GI ya zero ED, koma ndizoletsedwa kuzigwiritsa ntchito kapena ndizovomerezeka mu mtundu uliwonse wa matenda ashuga. Mwachitsanzo, mafuta anyama ndi masamba.
GI imagawidwa m'magulu atatu:
- mpaka 50 PIECES - zinthu zomwe zakudya zazikulu zimapangidwa;
- Ma unit 50 - 70 - mutha kuphatikiza chakudya chotere pa mndandanda kangapo pa sabata;
- Magawo 70 ndi pamwambapa ndi chakudya chomwe chingayambitse kulumpha kwakuthwa mu shuga ndipo, chifukwa chake, hyperglycemia.
Pafupifupi zinthu zonse mkaka ndi mkaka wowawasa, zizindikiro sizidutsa chizindikiro chotsika. Margarine, batala, kirimu wowawasa ndi ma curds omwe amakhala ndi zipatso zam'munsi amagwera pansi pa loko.
GI ya mkaka wa mbuzi idzakhala 30 IU, ndi zopatsa mphamvu pa 100 magalamu 68 kcal.
Ubwino wa mkaka wa mbuzi mu shuga
Mu shuga, mkaka wa mbuzi umawonedwa wopindulitsa kwambiri kuposa mkaka wa ng'ombe. Zonsezi zimachitika chifukwa cha kuchuluka kwa zinthu zomwe zimapezeka, calcium, ndi silicon.
Komanso chifukwa cha kapangidwe ka mamolekyu, zakumwa izi zimatengedwa bwino ndi thupi. Ndizachilendo kuti ngakhale ana a zaka zazing'ono kwambiri amaloledwa kumwa mkaka wa mbuzi, chifukwa cha kusowa kwa casein muzakumwa. Casein ndi chinthu chomwe chimayambitsa thupi lonse kuzimitsa mkaka.
Ngati wodwalayo akumva kusasangalala m'mimba mutatha kudya mkaka, mutha kugwiritsa ntchito mkaka wowawasa mkaka wa mbuzi.
Kusintha kotsatiraku kulipo:
- tan;
- Ayran;
- tchizi tchizi.
Zonsezi zapamwamba zamkaka zapamwamba sizimataya katundu wawo wamtengo wapatali, ngakhale ndikuchita nayonso mphamvu. Tiyenera kudziwa kuti tan ndi ayran ndizambiri zopatsa mphamvu, motero, kusintha kwa zakudya zamkaka ndizofunikira. Iyenera kukhala ochepa 100 ml patsiku.
Ma Vitamini ndi michere yamagwiritsidwe akumwa:
- potaziyamu
- silicon;
- calcium
- phosphorous;
- Sodium
- mkuwa
- Vitamini A
- Mavitamini a B;
- Vitamini D
- vitamini E.
Kugwiritsira ntchito mkaka wa mbuzi mumtundu wa matenda ashuga 2 kumathandizanso kuti magazi akhale ndi magazi, ndipo ili ndi vuto wamba mwa ambiri. Izi zimachitika chifukwa cha kupezeka kwa mafuta acids osakwaniritsidwa. Lysozyme ndi chinthu chinanso chomwe chimapezeka pakumwa kwa mbuzi. Amathandizanso kuchiritsa zilonda zam'mimba ndipo amatithandizanso kugwira ntchito kwa m'mimba.
Chimodzi mwazinthu zosasangalatsa za mtundu wachiwiri wa shuga ndi kufooka kwa mafupa (mafupa). Zimachitika chifukwa chosowa insulini, yomwe imakhudzidwa ndikupanga minofu ya mafupa.
Chifukwa chake, odwala matenda ashuga, kuti apangidwe bwino mafupa, ndikofunikira kukhutitsa thupi ndi vitamini D ndi calcium, yomwe imamwa kwambiri mbuzi.
Njira zopewera kupewa ngozi
Ubwino wa mkaka wa mbuzi ndi mkaka wowawasa ukhoza kukhala pokhapokha ngati zikugwiritsidwa ntchito moyenera. Ngati wodwala aganiza kuti amwe mkaka, ndibwino kuti mugule osati m'masitolo akuluakulu ndi masitolo, koma mwachindunji pagulu kuchokera kwa alimi kuti apange zachilengedwe popanda ma emulsifiers.
Koma musamakondere mkaka watsopano. Zitha kuyambitsa magazi m'magazi. Pamaso ntchito, ayenera kuwiritsa.
Zakumwa zoterezi ndizonenepa kuposa mkaka wa ng'ombe, kotero kupezeka kwake muzakudya sikuyenera kukhala tsiku lililonse, ndikofunika kumwa chakumwa chilichonse tsiku lililonse. Gwiritsani ntchito 50 ml, mukukulitsa kuchuluka kwa mlingo uliwonse.
Palinso malamulo angapo ogwiritsira ntchito mkaka wa mbuzi:
- chifukwa chochulukirapo pazinthu zofunikira zofufuza, njira yovomerezeka ya tsiku lililonse sayenera kupitirira kuti isayambitse hypervitaminosis;
- Simungamwe chakumwa chozizira - chidzatupa;
- mkaka wamadzi wapamwamba kwambiri suyenera kukhala ndi fungo losasangalatsa;
- kudya mkaka ngati zokhwasula-khwasula kuti muchotsere chimbudzi.
Mukamayambitsa zakudya zilizonse zatsopano, muyenera kufunsa endocrinologist pasadakhale.
Zinthu mkaka wowawasa
Monga tafotokozera kale, mkaka kapena mkaka uyenera kupezeka muzakudya za wodwalayo tsiku ndi tsiku - ichi ndiye njira yokhayo yokwaniritsira thupi ndi calcium, silicon ndi zina zofufuza.
Ndikofunika kuti musinthe kugwiritsa ntchito mkaka wa mbuzi ndi ng'ombe. Ndikwabwino kuphatikiza zakumwa zotere monga chakudya chosiyanasiyana - monga chakudya chosawoneka bwino kapena masana, ndikuwonkhetsa ndi buledi wa rye.
Kuchokera ku tchizi tchizi, mbuzi ndi ng'ombe, mumatha kuphika zakudya zosiyanasiyana zokhala ndi shuga popanda shuga zomwe zingakhale chakudya cham'mawa chokwanira kapena chakudya chachiwiri. Zakudya zotere zimakhala ndi zopatsa mphamvu zochepa zama calorie ndipo zimakhala ndi magawo ochepa a mkate, zomwe ndizofunikira kwambiri kwa odwala omwe amadalira insulin omwe amasintha mlingo wa insulin yochepa.
Kuyambira mkaka wa mbuzi mutha kupanga mawonekedwe owoneka bwino mu microwave. Zotsatira zotsatirazi zidzafunika:
- tchizi tchizi - 250 magalamu;
- dzira limodzi;
- zotsekemera zotayirira, mwachitsanzo, fructose;
- sinamoni - kulawa (mutha kuchita popanda iwo);
- chipatso chilichonse kapena zipatso zokha.
Zipatso ndi zipatso ziyenera kukhala ndi GI yotsika ndipo ndikofunikira kuti zikhale zokoma kuti musagwiritse ntchito sweetener pokonzekera. Mutha kusankha:
- apulo;
- peyala;
- Strawberry
- rasipiberi;
- pichesi etc.
Choyamba, dzira lokhala ndi kanyumba tchizi liyenera kubweretsedwa ku zonona, ndiye kuti, limenyedwa mu blender kapena kupukusa kudzera mu sume. Mukatha kuwonjezera zipatso zosakanizidwa, lokoma ndi sinamoni. Sakanizani zonse bwino.
Ikani osakaniza mu nkhungu, makamaka silicone ndikutumiza ku microwave kwa mphindi 3 mpaka 4. Kukonzekera kwa Souffle kumatsimikiziridwa molingana ndi mfundo zotsatirazi - ngati pamwamba mwakhala wandiweyani, ndiye kuti mbaleyo yakonzeka.
Mu mbale iyi, kuchotsa shuga ndi uchi kuchuluka kwa supuni imodzi ndikololedwa. Chitani zokonda zamtundu wotere - mgoza, linden ndi njuchi za mthethe.
Kongoletsani souffle ndi sprig ya timbewu ndi zipatso zatsopano.
Kanemayo munkhaniyi akukamba za zabwino za mkaka wa mbuzi.
