Pofuna kuthana ndi matenda a shuga, wodwala aliyense ayenera kuphunzira kusankha zakudya zomwe zimapatsa mphamvu komanso osavulaza thanzi. Popeza kagayidwe kazakudya umachepa chifukwa cha kupsinjika kwa insulin kapena zomwe zimachitika, shuga ndi mbale zonse zomwe zilimo zimaphatikizidwa ndi zakudya.
Popeza mafuta metabolism amadwala nthawi yomweyo monga chakudya, odwala matenda a shuga amalimbikitsidwa kuti achepetse mafuta a nyama pazakudya. Muyenera kusankha zinthu zogwirizana ndi zokonda zomwe mumakonda, koma muyenera nthawi zonse kuphunzira zambiri zokhudzana ndi, makamaka, ngati muli ndi matenda a shuga a 2, mutha kuphatikiza mbale kapena zakudya zotere muzakudya.
Ma diamdi amaphatikiza mkaka, tchizi chokoleti, komanso zinthu mkaka mu zakudya zambiri, koma zomwe mwa mkaka wa shuga zimatengera luso lawo kuwonjezera kuchuluka kwa shuga m'magazi. Mndandanda wa glycemic wazinthu zamkaka ndizochepa, zomwe zikutanthauza kuti ndi mtundu wa 2 shuga, amaloledwa kwa odwala.
Katundu wa Zinthu Zamkaka
Munthu ndi wa mtundu wokhawo womwe umamwa mkaka ukamakula. Ubwino wazinthu zamkaka ndikupezeka kwama amino acid ndi mavitamini, mchere wamchere ndi mafuta acids. Monga lamulo, mkaka umamwetsedwa bwino, koma pali gulu la anthu omwe alibe enzyme yomwe imaphwanya lactose. Kwa iwo, mkaka suwonetsedwa.
Pali malingaliro awiri osiyana okhudzana ndi maubwino ndi kuvulaza mkaka ndi zinthu zonse mkaka: Kafukufuku wina watsimikizira phindu logwiritsa ntchito mankhwalawa chifukwa cha mafupa, matenda am'mimba ndi matumbo, komanso zotsatira zotsutsana mwachindunji. Asayansi ena azindikira kuti zinthu zamkaka ndi zoopsa komanso zowononga.
Ngakhale izi, kugwiritsa ntchito mkaka, tchizi, tchizi chokoleti ndi zakumwa za lactic acid ndizofala kwambiri. Izi ndichifukwa cha kukoma ndi kupezeka kwa gulu ili kwa anthu. Kwa odwala matenda ashuga, tanthauzo la magawo awiri ofunikira ndikofunikira - kuthekera kochulukitsa kwambiri glucose (index ya glycemic) ndikuthandizira kutulutsa kwa insulin (index ya insulin).
Nthawi zambiri, zizindikiro ziwiri izi zimakhala ndi mfundo zoyenera, koma pankhani ya zinthu zamkaka zomwe zimapezeka ndizosangalatsa, zomwe sizinafotokozedwebe. Glycemic index (GI) ya mkaka idayamba kukhala yotsika chifukwa chochepa mafuta, ndipo cholembera cha mkaka mumkaka uli pafupi ndi mikate yoyera, ndipo yogurt imakhala yapamwamba kwambiri.
Kugwiritsa ntchito mankhwala a mkaka a shuga kuyenera kutsatira malamulo awa:
- Sankhani zinthu zachilengedwe zokha popanda zowonjezera, zoteteza.
- Mafuta omwe amapezeka muzakudya ayenera kukhala ochepa.
- Zophatikiza zamafuta ochepa ndizopanda mankhwala a lipotropic, olimbitsa ndi ophatikiza zonunkhira amabweretsedwa m'malo mwake.
- Mkaka ndi mkaka ziyenera kukhala m'zakudya zomwe zimawerengedwa molondola.
- Ndi chizolowezi chotsitsa shuga usiku pakudya, mkaka ndi mkaka siziyenera kumwa.
- Kwa odwala omwe ali ndi matenda ashuga a mtundu woyamba, muyenera kuganizira kwambiri zam'magawo azakudya, kenako ndi cholembera cha insulin.
Mndandanda wazakudya zamtundu wa glycemic ndizofunikira kwambiri pa mtundu wachiwiri wa matenda a shuga, chifukwa chake zakudya zimapangidwa pazakudya ndi mbale zokhala ndi mfundo zochepa za GI.
Mkaka wa shuga: maubwino ndi kuchuluka kwa magwiritsidwe ake
Palibe contraindication kuti kuphatikiza mkaka mu zakudya ndi shuga. Koma muyenera kumvetsetsa kuti ichi sichakumwa chabe, koma chakudya. Satha kuthetsa ludzu lawo. Mutha kumwa mkaka wa ng'ombe ndi wambuzi (malinga ndi zomwe mukufuna).
Ngati mankhwalawo ndi achilengedwe, ndiye kuti ali ndi ma amino acid okwanira 20, zinthu 30 zofufuza, komanso mavitamini ndi ma enzyme. Mkaka umalimbitsa chitetezo cha mthupi, umabwezeretsa microflora ndi kagayidwe kachakudya mthupi. Mkaka umathandizanso kukumbukira komanso kusangalala.
Kwa odwala matenda a shuga, mkaka umafunika kusankha mafuta a 2.5 - 3,2%, makamaka mkaka wa mbuzi. Mkaka wophika umakhala ndi kukoma kosangalatsa, kosavuta kugaya, koma kumakhala ndi mafuta ochulukirapo ndi mavitamini ochepa omwe amawonongeka ndi chithandizo cha kutentha kwa nthawi yayitali.
Whey imathandiza kwambiri odwala matenda ashuga. Kuphatikizika kwake kumaphatikizapo ma amino acid ofunikira, mavitamini. Zofunika kwambiri ndi choline ndi biotin, omwe ali ndi katundu wowonjezera chidwi cha zimakhala kuti apangidwe ndi insulin komanso kukhazikika kwa glycemia.
Amalimbikitsidwa ngati chakumwa chomwe chimachepetsa thupi ndikulimbitsa chitetezo cha mthupi. Zopatsa mphamvu za 100 ml ya Whey ndi 27 kcal, ndipo index ya glycemic ndi 30.
Mukaphatikizidwa pamndandanda wa odwala omwe ali ndi matenda ashuga, muyenera kuyang'ana zotsatirazi mkaka:
- Zopatsa mphamvu 100 g 2.5% mkaka - 52 kcal, chakudya 4,7 g.
- Galasi imodzi ya zakumwa ndi wofanana ndi 1 XE.
- Mndandanda wamkaka wa glycemic ndi 30, insulin index ndi 90.
- Patsiku, kudya No. 9 kwa odwala matenda a shuga amalola 200 ml.
- Muyenera kumwa mkaka mosiyana ndi zakudya zina, makamaka zipatso, ndiwo zamasamba, nyama, nsomba ndi mazira omwe samaphatikiza.
Supu yamkaka ikhoza kukonzedwa ndi zoletsa zamafuta osavuta. Sitikulimbikitsidwa kuphatikiza semolina, mpunga, pasitala, Zakudyazi menyu.
Wowawasa zonona ndi zonona mu zakudya za odwala matenda ashuga
Ngakhale kirimu wowawasa ndi chakudya chothandiza kwa odwala matenda ashuga, ndizoletsedwa. Izi ndichifukwa choti zili ndi mafuta ambiri amkaka komanso zopatsa mphamvu zonse zopatsa mphamvu. Wowawasa kirimu wa mafuta apakatikati - 20 peresenti, ali ndi zopatsa mphamvu 206 kcal pa 100 g, muli 3.2 g yamafuta.
Chigoba cha 100 g wowawasa kirimu ndi wofanana. Mndandanda wa glycemic mu kirimu wowawasa ndiwopamwamba kuposa mankhwala ena amkaka - 56. Chifukwa chake, kwa odwala matenda ashuga, tikulimbikitsidwa kuti osapitilira supuni ziwiri 2 mpaka 3 pa sabata. Ngati ndi kotheka, kirimu wowawasa uyenera kutayidwa, ndipo yogurt kapena kefir iyenera kuwonjezeredwa kumbale.
Mukamasankha kirimu wowawasa, muyenera kukhala otsimikiza zamafuta ake, chifukwa chake mafamu azida za odwala matenda ashuga sayenera. Zilolezo zomwezi zimagwiranso ntchito pazinthu zopangidwa ndi anthu.
20% kirimu ili ndi zopatsa mphamvu za 212 kcal pa 100 g, index ya glycemic ya 45.
Kanyumba tchizi cha shuga
Phindu lalikulu la tchizi chokoleti ndi calcium yambiri, yofunikira popanga minofu ya mafupa, kusunga kachulukidwe ka mbale ya msomali, kulimbitsa enamel ya dzino ndi kukula kwabwino kwa tsitsi. Mapuloteni ochokera kanyumba tchizi amalilowetsedwa ndi thupi mosavuta kuposa nyama kapena ndiwo zamasamba.
Komanso mu kanyumba tchizi ambiri michere, mavitamini ndi mafuta acids. Cottage tchizi mwamwambo amaphatikizidwa ndi zakudya za ana, amayi oyembekezera komanso okalamba. Ma calorie ake ocheperako komanso otsika kwambiri glycemic index (ndi 30) amalola kuti liphatikizidwe muzakudya zopatsa thanzi odwala matenda ashuga.
Koma palinso katundu wabwinoko wa kanyumba tchizi - kuthekera kowonjezera kupanga kwa insulin. Mndandanda wa insulin (II) wa tchizi cha kanyumba umamubweretsa pafupi ndi zinthu kuchokera ku ufa oyera - 89.
Kuphatikiza kwa tchizi tchizi ndi zakudya zam'kati - mwachitsanzo, zikondamoyo za kanyumba, ma pie ndi tchizi cha kanyumba, kuwonjezera zouma, ma apricots owuma ku tchizi choko, chidziwitso cha glycemic cha zinthu zotere chimakulira kwambiri.
Malingaliro angapo amatengedwa kuti afotokozere mndandanda wokwanira wa insulin:
- Kutulutsidwa kwa insulin kumakwiyitsa shuga mkaka - lactose.
- Kuwonjezeka kwa insulin m'mwazi kumachitika chifukwa cha kusweka kwa zinthu zomanga thupi - mkaka wa protein
- Ma peptides ang'onoang'ono azomwe amapanga mkaka ali ndi mphamvu yonga ya mahomoni ndipo amawonjezera ma insulini mosasamala kwa ma calories ndi glycemic index.
Chifukwa chake, titha kunena kuti zakudya zamkaka za shuga, zomwe zimaphatikizapo tchizi cha kanyumba, zimatha kudya, koma kuganizira zomwe zili ndi caloric, zomwe zili ndi mafuta komanso kuchuluka kwake. Mkaka, tchizi tchizi komanso mkaka wokhathamira (kefir, yogati, mkaka wophika wophika, yogati) ziyenera kudyedwa mosiyana ndi chakudya komanso bwino mu theka loyamba la tsiku.
Ndi kuchepa mphamvu kwa mafuta, mkaka umayenera kuchepetsedwa muzakudya. Popeza kukondoweza kwa insulin kumapangitsa kuti mafuta asatenthe.
Izi sizitanthauza kuti mitundu yochepa yamafuta a kanyumba tchizi kapena mkaka wowotchera amaloledwa kwathunthu, koma kugwiritsa ntchito kwawo sikuyenera kukhala kopambanitsa chifukwa cha kufooka kwa chakudya.
Kodi kefir ndi yabwino kwa odwala matenda ashuga?
Kefir amatha kukhalabe ndi mawonekedwe abwinobwino a microflora m'matumbo, amathandizira kudzimbidwa, kulimbitsa minofu ya mafupa komanso chitetezo chokwanira. Mavitamini ndi michere amakhudza bwino khungu, kapangidwe ka magazi, kupenyerera.
Kefir amalimbikitsidwa ndi madokotala kuti ateteze matenda a atherosulinosis, matenda oopsa komanso chiwindi. Amalangizidwa odwala omwe amachepetsa acidity ya madzi am'mimba, matenda a chiwindi, matenda amitsempha yamatumbo, komanso ndi chizolowezi komanso kunenepa kwambiri.
Kwa odwala omwe ali ndi matenda ashuga, mndandanda wa shuga wambiri umaphatikizapo kefir, womwe umathandizira kukhazikitsa shuga m'magazi. Mndandanda wake wa glycemic ndi wocheperako ndipo uli ndi 15 galasi limodzi la kefir lofanana ndi mkate umodzi.
Mankhwala achikhalidwe ochepetsa shuga wamagazi amalimbikitsa kupera kwa buckwheat pa chopukusira khofi ndi kutsanulira supuni zitatu za ufa womwe wapezeka madzulo ndi theka kapu ya kefir. M'mawa wotsatira, idyani msanganizo wa buckwheat ndi kefir musanadye chakudya cham'mawa. Njira yovomerezedwa ndi masiku khumi.
Njira yachiwiri yochepetsera glycemia imaphatikizanso kugwiritsidwa ntchito kwa malo ogumulira kwa masiku 15:
- Kefir 2.5% mafuta - galasi.
- Muzu wa ginger wodula bwino - supuni.
- Cinnamon ufa - supuni.
Kodi odwala matenda ashuga amatha kudya batala?
Mafuta a caloric a 100 g a batala ndi 661 kcal, pomwe alibe pafupifupi mapuloteni ndi ma carbohydrate, ndipo ali ndi mafuta okwana 72 g. Kuperewera kwa mafuta m'zakudya kumayambitsa kusalinganika kwa mahomoni, kusokoneza mawonekedwe ndi mawonekedwe a mucous nembanemba.
Popanda mafuta, mavitamini sungunuka mkati mwake samamwetsa. Koma ndi matenda ashuga, chiletso chimayambitsidwa pazomwe zimakhala zamafuta azakudya, popeza kusowa kwa insulin sikumangophwanya chakudya kokha, komanso metabolism yamafuta. Chifukwa chake, mlingo woyenera wololedwa tsiku lililonse ndi 20 g, malinga ngati mafuta otsala a nyama palibe.
Batala ikhoza kuwonjezeredwa ku mbale yotsirizidwa, siyogwiritsidwa ntchito pokazinga. Ndi kuchuluka kwa thupi ndi dyslipidemia, kugwiritsa ntchito batala kumavulaza kuposa zabwino, chifukwa chake samaphatikizidwa.
Poyerekeza, index ya glycemic ya batala ndi 51, ndipo maolivi, chimanga kapena mafuta opendekera mu shuga sayambitsa kuchuluka kwa shuga wamagazi, ali ndi zero glycemic index.
Chifukwa chake, muzakudya zamafuta a shuga, tikulimbikitsidwa kuti tipeze mafuta kuchokera kuzakudya zam'mera ndi nsomba, komwe zimayimiriridwa ndi mafuta osakwaniritsidwa a mafuta.
Choyipa chachikulu ndikusintha mafuta kapena masamba a masamba ndi margarine. Izi ndichifukwa cha kapangidwe kake, momwe masamba amminda amasinthidwira kumalo olimba ndi hydrogenation. Zimatsimikiziridwa kuti kugwiritsa ntchito margarine kumabweretsa zotsatirazi:
- Chiwopsezo cha matenda a chotupa chikuwonjezeka, makamaka, chiopsezo chokhala ndi khansa ya m'mawere chimachulukitsidwa.
- Kuwonjezeka kwa cholesterol yamagazi, ndipo, chifukwa chake, chitukuko cha atherosulinosis, matenda oopsa, kupezeka kwa vuto la mtima ndi sitiroko.
- Kunenepa kwambiri
- Chitetezo chochepa.
- Kukula kwa kukula kwa ana mwa kugwiritsa ntchito margarine mu chakudya cha amayi apakati.
Chifukwa chake, ndikofunikira kuyang'anira mosamala kapangidwe kazakudya zopangidwa ndi mafakitale. Kuti muchite izi, werengani zambiri zomwe wopanga akupanga. Kuphatikiza kwamafuta a trans kumapangitsa kuti malonda azikhala oopsa kwa odwala matenda ashuga, ngakhale ataphatikizidwa ndi "zakudya za matenda ashuga" zapamwamba za shuga.
Kanemayo munkhaniyi amakamba za zabwino za mkaka.
