Ndi matenda a 2 a shuga, kudya mokwanira komanso kuphatikiza kuchita masewera olimbitsa thupi, ndiye chithandizo chachikulu. Mtundu woyamba wa matenda ashuga, uwu ndi muyeso wokhazikika kuwongolera kuchuluka kwa shuga m'magazi a munthu wathanzi.
Zakudya zonse zakudya ziyenera kusankhidwa ndi glycemic index (GI). Ichi ndi chizindikiritso chakuti ma endocrinologists amatsatira pokoka mankhwala. Zakudya za tsiku ndi tsiku zimaphatikizapo masamba, zipatso, nyama ndi zakudya monga chimanga. Ndikofunikira kusankha zakudya zokhala ndi mavitamini ambiri ndi mavitamini kuti zitsimikizire momwe magwiridwe antchito amthupi onse amakhalira.
Nthawi zambiri, madokotala amalimbikitsa kuphatikiza zilembedwe za anthu odwala matenda ashuga. Kodi ndichifukwa chiyani chisankhochi? Kuti tiyankhe funsoli, tiona zomwe glycemic index imalembedwa, maubwino ake kwa thupi la munthu, komanso maphikidwe azakudya zingapo amaperekedwa.
Glycemic Index (GI) adalembera
GI - ichi ndi chisonyezo chomwe chikuwonetsera kuchuluka kwa kuphwasuka kwa chinthu ndikusintha kwake kukhala glucose. Malinga ndi mndandandandawu, sikuti amangodya mankhwala a shuga okha, komanso zakudya zingapo zomwe cholinga chake ndi kuthana ndi kunenepa kwambiri komanso kuchepetsa kunenepa.
GI imatha kuwonjezeka malinga ndi kusasintha kwa malonda ake komanso momwe amathandizira kutentha. Kwenikweni, lamuloli limagwira ntchito kwa zipatso ndi ndiwo zamasamba. Mwachitsanzo, kaloti watsopano amakhala ndi chisonyezo cha mayunitsi 35 okha, koma owiritsa 85. Zonsezi zimachitika chifukwa cha kutayika kwa ulusi pa nthawi ya kutentha, komwe kumayambitsa kuchuluka kwa shuga m'magazi.
CHIKWANGWANI chimatayika ngati timadziti tapangidwa kuchokera ku zipatso. GI yawo ili ndi dongosolo la ma PIECES 80 komanso pamwamba, ndipo imatha kudzutsa lakuthwa m'magazi a 3 mpaka 4 mmol / l pakangodutsa mphindi 10 pambuyo pakulowetsa.
Mu porridge, GI imatha kuwonjezera kuchokera ku kusasunthika, kukulira kwa phala, kukwera kwambiri. Mu matenda a shuga, zotsatirazi ndizololedwa:
- zitsamba;
- zolembedwa;
- balere wogulira;
- barele wa ngale;
- mpunga wa bulauni
Kuti mumvetsetse zomwe zikuonetsa GI kwa anthu omwe ali ndi matenda otsekemera, muyenera kudziwa muyeso wina. GI imagawidwa m'magulu atatu:
- mpaka 50 PIECES - chizindikiro chotsika, maziko azakudya za wodwalayo;
- 50 - 69 mayunitsi - pafupifupi, chakudya akhoza kudya kangapo pa sabata;
- Magawo 70 ndipo pamwambapa - chakudya ndi zakumwa zomwe chizindikiridwacho pansi pa choletsedwa kwambiri chitha kuyambitsa hyperglycemia.
Komanso posankha chakudya, chisamaliro chimayenera kulipidwa pazopatsa mphamvu zawo. Zogulitsa zina zimakhala ndi chisonyezo cha 0 PIECES, koma izi sizimawapatsa mwayi wopezeka muzakudya, zolakwika zonse ndizopezeka ndi calorie komanso kupezeka kwa cholesterol yoyipa.
Dothi la phala liyenera kukhalapo muzakudya za sabata iliyonse kuposa nthawi zinayi, chifukwa phala ili ndi mafuta ambiri.
GI yolembedwa lofanana ndi PIECES 45, zopatsa mphamvu zama calorie pa magalamu 100 azinthu zikhala 337 kcal.
Zothandiza katundu
Wolembedwa amatengedwa kuti amabweretsa tirigu. Mwambiri, zolembedwa ndi gulu la mitundu ya tirigu. Pakadali pano, mitundu yake yotchuka kwambiri ndi birch. Ngakhale pali mitundu ina: odnozernyanka, tirigu wa Timofeev, olembedwa, etc.
Dvuzernyanka amadziwika kuti ndi othandiza kwambiri, chifukwa cha zomwe zili ndi mavitamini ndi michere michere yomweyi. Mu tirigu wamba, zonsezi zimakhazikika m'makutu ndi zipolopolo za tirigu, zomwe zimachotsedwa pakukonzekera.
Zopopera sizipezeka kawirikawiri m'mashelefu asitolo. Zonsezi zimachitika chifukwa cha kanema wake wowuma bwino yemwe amaphimba mbewu. Chithandizo chotere sichothandiza kwa alimi. Koma chipolopolo cholimba cha njere chimateteza chimanga ku zoipa za zachilengedwe ndi zinthu zowulutsa.
Mtundu uwu umalembedwa kuposa theka umakhala ndi mapuloteni, omwe ndiofunikira kwa odwala matenda ashuga. Ndi malo osungira mavitamini B6, omwe amalimbana ndi cholesterol yoyipa - vuto lodziwika bwino kwa odwala matenda a shuga.
Komanso m'mipukutuyi muli mavitamini ndi michere:
- Mavitamini a B;
- Vitamini E
- vitamini K;
- vitamini PP;
- chitsulo
- magnesium
- zinc;
- calcium
- fluorine;
- selenium.
Mu mbewu ziwiri zambewu, zomwe zimapezeka m'zakudya ndizambiri nthawi zambiri kuposa mbewu zina za tirigu.
Spelling ndiofunikira kwambiri pakulimbana ndi kunenepa kwambiri komanso kunenepa kwambiri - chimodzi mwazomwe zimayambitsa matenda osokoneza bongo omwe amadalira insulin. Izi zimachitika chifukwa cha GI yake yotsika, ndiye kuti, imakhala yovuta kugwetsa chakudya. Akatswiri azakudya zambiri amaphatikiza phala ili pachakudya chawo.
Zingwe za zoumbirazo ndizopera, zimagwira pamatumbo ngati mtundu wotsuka burashi. Chotsani zotsalira za chakudya chosakonzedwa ndikuchotsa poizoni m'matumbo. Ndipo matumbo a matumbo ake, amayamba kuyamwa michere mokulira.
Whitewash imakhala ndi nicotinic acid, yomwe imapangitsa kuti mahomoni azimayi ogonana azigonana, momwe gren ya adrenal ikhudzidwe. Kupanga zokwanira kwa testosterone ndi dihydrotestosterone, mafuta m'thupi amasintha kukhala minofu ya minofu.
Chifukwa chake, mulingo wa shuga m'magazi umagwa, zomwe ndizofunikira kwambiri kwa matenda amtundu uliwonse.
Maphikidwe Spelling
Zolembedweratu zimatha kuphikidwa monga mbale yakumbuyo kapena kukhala mbale yovuta. Chofufumitsa ichi chimayenda bwino ndi zipatso zouma, masamba, nyama ndi nsomba. Mbewu zouma zophika kwa mphindi 15 mpaka 20, koma mbewu zamphesa zonse zimakhala pafupifupi mphindi 40 mpaka 45. Ziwerengero zamadzi zimatengedwa mmodzi kapena awiri, ndiye kuti, 200 ml ya madzi amafunikira magalamu 100 a phala.
Chakudya cham'mawa chokonzeka kuti chikonzekeretse njala yanu kwanthawi yayitali chifukwa cha mapuloteni. Ndipo kukhalapo kwa mafuta osweka kwambiri kumapangitsanso ubongo kugwira ntchito. Mutha kungophika phala mpaka kuphika, kusakaniza ndi supuni ya uchi (mgoza, burwheat kapena mthethe) ndikuwonjezera mtedza ndi zipatso zouma kuti mulawe. Ndikofunika kuti azilowerereka kwa mphindi zingapo m'madzi ofunda.
Zipatso zouma ndi mtedza zimaloledwa:
- prunes
- nkhuyu;
- ma apricots owuma;
- maapulo owuma;
- mabokosi:
- mtedza
- mtedza;
- ma almond;
- ma hazelnuts;
- nati ya paini.
Osadandaula kuti kuchotsa shuga ndi uchi kungapangitse kuchuluka kwa shuga m'magazi. Chogulitsa njuchi chapamwamba kwambiri chimakhala ndi GI ya 50 PESCES. Koma chizindikirochi sichikhudzanso uchi.
Sikuti chakudya chokoma chokha chimakonzedwa kuchokera kulembedwapo, komanso mbale zovuta. Chinsinsi chomwe chili pansipa ndizofunikira, masamba amaloledwa kusintha malinga ndi zomwe amakonda.
Kuti mupeze phala ndi masamba muyenera izi:
- spelling - 300 magalamu;
- tsabola wa belu - 2 ma PC .;
- nyemba zobiriwira zachisanu - magalamu 150;
- nandolo zowuma - magalamu 150;
- anyezi umodzi;
- zovala zingapo za adyo;
- uzitsine wa turmeric;
- gulu la katsabola ndi parsley;
- mafuta a masamba - supuni ziwiri;
- mchere kulawa.
Wiritsani wothira kalekale m'madzi amchere mpaka wachifundo, pafupifupi mphindi 20. Thirani mafuta a masamba mu poto ndikuwonjezera anyezi osemedwa m'mphete.
Pitani kwa mphindi zitatu. Finyani nandolo ndi nyemba ndi madzi otentha ndikuwonjezera pa anyezi, ingowonjezerani tsabola. Tsanulira pansi pa chivindikiro chotsekedwa kwa mphindi zisanu mpaka zisanu ndi ziwiri, oyambitsa zina. Pambuyo kuwonjezera turmeric ndi adyo, lolani kudzera pazowonjezera, mwachangu kwa mphindi zina ziwiri.
Thirani phala ndi zitsamba zosankhidwa mu masamba osakaniza, sakanizani bwino ndikuchotsa pamoto. Chakudya choterocho chimakhala ngati chakudya chamadzulo, ngati chikugwirizana ndi chopangidwa ndi nyama, mwachitsanzo, chidutswa kapena kuwaza.
Zolembedwa bwino ndi masamba zimaphatikizidwa ndi Turkey, zomwe sizimakhudzanso kuwonjezeka kwa shuga m'magazi. Chifukwa chake glycemic index ya Turkey ndiyochepa kwambiri. Chachikulu ndikuchotsa mafuta ndi khungu ku nyama. Mulibe zinthu zopindulitsa zilizonse, koma cholesterol yoyipa yokha.
Zolembedwera zimatha kuphika osati pachitofu, komanso kuphika pang'onopang'ono. Izi ndizothandiza, chifukwa kuphika kumatenga nthawi. Kukonzekera phala ngati imeneyi, mitundu yapadera siyofunikira, kotero ngakhale multicooker wamba atero.
Zotsatira zotsatirazi zidzafunika:
- spelling - 250 gramu;
- madzi oyeretsedwa - 500 ml;
- anyezi - 2 ma PC .;
- karoti imodzi;
- mafuta a masamba - supuni 1;
- mchere kulawa.
Mitsuko yosungunulira pansi pamadzi othira, kuwaza anyezi, kuwaza kaloti mu ma cubes akuluakulu. Onjezani mafuta azamasamba pansi pa nkhungu, onjezani zosakaniza zotsalazo ndikusakaniza bwino. Thirani m'madzi ndi mchere.
Kuphika mu phala kwa mphindi 45.
Kanema wapezeka munkhaniyi akufotokoza zonse za spelling.
