Matenda a shuga, ngakhale atakhala mtundu woyamba kapena wachiwiri, amakakamiza wodwala kuti azitsatira mankhwala azakudya. Cholinga chake ndi kuchepetsa shuga m'magazi ndikuchepetsa chiopsezo cha hyperglycemia.
Zakudya za tsiku ndi tsiku zimapangidwa mwa zakudya zawo zomwe zimakhala ndi index ya glycemic low (GI). Endocrinologists amuuza wodwalayo zomwe zimaloledwa kudya komanso kuchuluka. Nthawi yomweyo, osapatsa munthu lingaliro la GI ndi kufunikira kwake.
Nthawi zambiri, chinthu monga mbewu dzungu, madokotala amaiwala kutchera khutu chifukwa chakudya. Koma pachabe, chifukwa ndi chida chothandiza kuti muchepetse magazi. Pansipa tikambirana za GI, kodi ndikotheka kudya nthanga zamatumbo, shuga ndi chiyani?
GI ya nthanga dzungu
Zakudya zonse ndi zakumwa zonse za matenda amitundu iwiri zimasankhidwa ndi GI. Zotsika zimakhala, ndizotetezako chakudya. GI ndi chisonyezero cha kuchuluka kwa mphamvu ya chinthu pambuyo poti wadwala pakuwonjezera shuga.
GI yowonjezera ikhoza kukhudzidwa ndi kukonza kwazinthu. Izi zimagwira mwachindunji kwa kaloti ndi zipatso. Chifukwa chake, kaloti owiritsa amakhala ndi GI ya 85 PIECES, ndipo kaloti owiritsa amakhala ndi ma PIECES 35 okha. Sizoletsedwa kupanga timadziti kuchokera ku zipatso zovomerezeka, chifukwa zidzasowa fiber, yomwe imayambitsa kufalikira kwa shuga m'magazi.
Kuti mumvetsetse zomwe zikuwonetsa kuti ndizovomerezeka, mndandanda wofanana wa GIs ukuperekedwa pansipa. Odwala ayenera kusankha zinthu zomwe GI yawo ili m'munsi. Pofuna kuti musakhale wogwira chakudya cha yunifolomu, amaloledwa kuphatikiza chakudya ndi chakudya ndi GI wamba kawiri pa sabata.
Miyezo ya GI:
- mpaka 50 PIECES - otsika;
- 50 - 69 PIECES - wapakatikati;
- Mayunitsi 70 ndi pamwambapa - okwezeka.
Kuphatikiza pa GI, muyenera kulabadira zama calorie azakudya. Zakudya zamafuta sizimangoyambitsa vuto la chiwindi, komanso zimathandizira kunenepa kwambiri ndikupanga mapangidwe a cholesterol, omwe odwala matenda ashuga amakhala nawo kale.
Pafupifupi mitundu yonse ya mbewu imakhala ndi GI yotsika, koma yapamwamba ya calorie. Izi zimathandizira kupezeka kwawo muzakudya za tsiku ndi tsiku, koma ochepa.
GI ya nthanga za dzungu ingokhala magawo 25 okha, mtengo wopatsa mphamvu pa magalamu 100 aliwonse ndi 556 kcal.
Ubwino wa nthanga dzungu
Munthu aliyense amadziwa payekha phindu la malonda ake. Ndipo sikuti ndi fanizo lokhali. Mbewu za dzungu za shuga ndizofunika chifukwa zimatha kuchotsa shuga wambiri m'thupi. Izi ndichifukwa chamafuta ambiri.
Kuphatikiza kwachiwiri ndikupezeka kwa calorizer, ndiko kuti, chinthu chomwe chingasangalatse. Kuchuluka kwa mavitamini ndi michere m'mbewu sikochepa poyerekeza ndi zamkaka. Izi ndizowona chifukwa, chifukwa kugwiritsa ntchito maungu amaloledwa kwa odwala nthawi ndi nthawi, chifukwa cha GI yayitali.
Zothandiza kwambiri ndi njere zomwe zimapezeka m'matumbo osiyanasiyana, m'malo mopitilira zina, mwa anthu wamba zimatchedwa "gitala".
Zinthu zopindulitsa zotsatirazi zili m'mbewu za dzungu:
- zinc;
- chitsulo
- mkuwa
- manganese;
- phosphorous;
- mafuta ochulukirapo a polyunsaturated;
- vitamini A (carotene);
- Mavitamini a B;
- Vitamini E
- vitamini PP.
Ndiye funso ndikuti kodi ndizotheka kudya nthanga za maungu okhala ndi matenda ashuga a 2. Yankho lomveka ndi lakuti inde. Chinthu chachikulu ndi gawo laling'ono, chifukwa zoterezi ndizopatsa mphamvu kwambiri.
Kusunga mu mavitamini ndi michere yonse yabwino, sayenera kukazinga. Chithandizo chilichonse cha kutentha chimasokoneza zinthu zopindulitsa.
Mbewu za dzungu zimathandizira ndi matenda ashuga, pali maphikidwe ambiri a mankhwala ena. Zothandiza kwambiri zidzaperekedwa pansipa.
Chithandizo cha Mbewu ya Dzungu
Munthu akakhala ndi matenda ashuga, zotsatira zoyipa za thupi sizitha kupewedwa. Matenda "okoma" amasokoneza ntchito zambiri zamthupi. Impso zomwe zimakhudzidwa kwambiri. Kuti mupewe mavutowa, mutha kukonzekera kunyumba kukonzekera nyemba zaungu.
Sidzangokhala ndi phindu pa impso, komanso zinthu zowola zamchere ndi mchere wochokera mthupi. Chinsinsi chake ndi chophweka kwambiri - ma peel a peeled amabweretsedwa pamtundu wa ufa mu blender kapena grinder ya khofi ndikutsanulira kapu yamadzi otentha.
Msuzi uyenera kupukutidwa kwa ola limodzi. Pambuyo umasefedwa ndikumwedwa kawiri pa tsiku, 200 ml. A ntchito tsiku lililonse adzafunika 400 ml ya madzi otentha ndi supuni ziwiri za dzungu ufa.
Matenda omwe amapezeka pafupipafupi ndi anthu odwala matenda ashuga ndi atherosulinosis, pomwe, makamaka pamatumbo akuluakulu, mafuta amayikidwa. Izi ndichifukwa choti lipid mafuta metabolism amasokonekera mthupi. Polimbana ndi matenda awa, nthanga za maungu zitha kuthandiza.
Kukonzekera kulowetsedwa muyenera:
- dzungu nthanga - 10 magalamu;
- masamba rasipiberi - 10 gm;
- Masamba a lingonberry - 10 magalamu;
- masamba a lubani - 10 magalamu;
- udzu wa oregano - 10 magalamu;
- madzi oyeretsedwa.
Pogaya zosakaniza zonse kukhala ufa. Ngati kunyumba palibe chochita chosakanizira, ndiye kuti mbewuzo zimaloledwa kumetedwa. Kwa magalamu 15 a ntchito yomaliza, 300 ml ya madzi ndi yofunika. Viyikani msuzi kwa mphindi 20, ndiye kuti muvutike ndikugawa katatu, ndiye kuti katatu patsiku, 100 ml.
Izi zitha kusinthidwa pogwiritsa ntchito masamba a mabulosi a shuga, omwe, kuphatikiza ndi kuthana ndi atherosclerosis, amathandizira kuchepetsa magazi.
Mpendadzuwa mbewu m'mbale
Mbewu za mpendadzuwa zimatha kudyedwa osati monga chinthu china, koma zimagwiritsidwa ntchito pokonza sosi, saladi ngakhale kuphika. Maphikidwe otchuka komanso okoma kwambiri amatengedwa pano.
Pa msuzi wotentha, womwe umayenda bwino ndi mbale zam'mimba, mufunika zosakaniza zotsatirazi: tomato awiri, magalamu 70 a maungu a maungu, tsabola mmodzi wa tsabola, uzitsine wamchere, mandimu amodzi, anyezi wobiriwira ndi cilantro.
Chotsani peel ku phwetekere ndikudula mu cubes, mchere ndikufinya msuzi wa theka la laimu. Finyani nyemba pang'ono poto, ndikuthira tsabola payokha mu chiwaya chachiwiri (osanenanso mafuta).
Mbewu ziyenera kudulidwa mu blender ndikuphatikizidwa ndi tomato. Chotsani nthanga ndi peel kuchokera pa tsabola, kudula m'magulu ang'onoang'ono, kuwaza amadyera. Sakanizani zosakaniza zonse ndikuyiyika m'bwato la miyala.
Saladi ndi yotchuka kwambiri pakati pa odwala matenda ashuga, omwe ndi oyenera kwa iwo omwe amasunga kudya. Sizitenga mphindi zopitilira 20 kuphika. Malonda otere adzafunika:
- sipinachi - 100 magalamu;
- gulu la parsley;
- karoti imodzi;
- 50 magalamu a nthanga dzungu;
- chovala chimodzi cha adyo (posankha);
- thyme
- mafuta a azitona - supuni zitatu;
- theka ndimu.
Choyamba muyenera kupanga kavalidwe: onjezani chithokomiro, adyo, kupyola pa utolankhani, ndikufinya msuzi wa theka la mandimu mu mafuta. Lolani kuti aleke kwa mphindi khumi. Kabati kaloti, kuwaza amadyera ndi sipinachi. Sakanizani kaloti, mbewu, sipinachi ndi parsley, mchere kuti mulawe ndikusintha ndi mafuta. Tumikirani saladi pambuyo mphindi 10 kuti mafuta azilowa sipinachi.
Komanso, nthanga za maungu zimatha kuphatikizidwa ndi kaphikidwe ka mkate wa rye kwa odwala matenda ashuga pogwiritsa ntchito maso ngati fumbi lafumbi kapena kungowonjezera pa mtanda.
Kanemayo munkhaniyi akukamba za zabwino za nthanga za maungu.
