Akapezeka ndi matenda a shuga a mtundu wachiwiri, wodwalayo ayenera kutsatira zakudya zapadera, zomwe cholinga chake ndi kuchepetsa magazi. Ngati izi zikunyalanyazidwa, ndiye kuti mwina matendawa amasintha kukhala mtundu wodalira insulini.
Zogulitsa zakudya zimasankhidwa malinga ndi chizindikiro monga glycemic index (GI). Muyeneranso kuyang'anitsitsa zomwe zili mkati mwa calorie zakudya kuti mupewe kunenepa kwambiri, zomwe ndi zina mwazomwe zimayambitsa matenda ashuga.
Anthu ambiri omwe ali ndi matenda ashuga ali ndi nkhawa ndi funso - kodi ndizotheka kudya mbewu yokazinga yamtundu wa 2 shuga, chifukwa nthawi zambiri madokotala samalabadira izi akamagwiritsa ntchito mankhwala akudya. Kuti tiyankhe funsoli pansipa, tikambirana chiyani glycemic index, ndikuti chizindikiro chake mumbewu yokazinga, komanso kuchuluka kwa anthu odwala matenda ashuga a 2 akuwonetsedwa.
Glycemic index ya mbewu
Mndandanda wa glycemic ndi chizindikiro cha digito cha zotsatira za chinthu china chazakudya pakuwonjezera kuchuluka kwa shuga m'magazi. Ndi shuga wowonjezereka, wodwalayo ayenera kupanga chakudya kuchokera ku chakudya chomwe chili ndi GI yotsika.
Koma izi sizokhazo zomwe zingathandize pakukonzekera mankhwala. Ndikofunikanso zomwe zakudya zopatsa mphamvu zili nazo. Mwachitsanzo, index ya mafuta a glycemic ndi zero, chifukwa ilibe glucose. Koma zopatsa kalori ndizokwera kwambiri, zomwe zimapatsa mtolo wowonjezera pa kapamba.
Mankhwala othandizira kutentha ndi kusasinthasintha kwa chakudya kungakhudze kuwonjezeka kwa GI. Mukabweretsa zipatsozo kukhala mbatata yosenda, ndiye kuti glycemic index yawo idzaonjezereka. Izi zikuchitika chifukwa cha kuchepa kwa fiber, yomwe imayang'anira kupezeka kwa yunifolomu.
Zizindikiro za GI zimagawidwa m'magulu angapo:
- mpaka 50 PIECES - zinthu zomwe zimapanga maziko azakudya za anthu odwala matenda ashuga;
- 50 - 70 mayunitsi - chakudya choterocho chili pa mndandanda ngati sichoncho;
- zopitilira 70 - chakudya chimatha kudumphadumpha mu shuga komanso kupangitsa hyperglycemia.
Mbewu za mpendadzuwa zimakhala ndi GI yotsika, magawo 8 okha, koma zopatsa mphamvu zake pa gramu 100 ndi 572 kcal, yomwe imaletsa kugwiritsa ntchito mankhwalawa matenda a shuga.
Ubwino wa njere ndi momwe mungagwiritsire ntchito
Madokotala a mayiko ambiri amavomereza kuti nthangala za matenda ashuga 2 ndizotetezeka, chinthu chachikulu ndicho kudziwa momwe azigwiritsira ntchito. Chochita choterocho chimatha kukhala ngati chotsekereza pakakhala kuti palibe chakudya chokwanira.
Mbewu zokazinga sizilimbikitsidwa, popeza kuti zokazinga zimataya 80% yazakudyazo. Ndikofunika kuwapukuta pakuwoneka mwachindunji, mwachitsanzo, pawindo kapena khonde. Komanso, ngulu za peeled siziyenera kugulidwa m'masitolo, chifukwa zimatha kuphatikiza ndi dzuwa.
Ndizofunikira kwambiri kwa odwala matenda ashuga kuti mbewu zimakhala ndi pyridoxine (vitamini B6). Asayansi akunja atsimikizira kuti kudya Vitamini B6 mthupi mokwanira moyenera kumachepetsa mwayi wokhala ndi matenda ashuga.
Mbeu zouma mpendadzuwa zimakhala ndi zinthu zingapo zofunika, zomwe ndi:
- Mavitamini a B;
- Vitamini C
- potaziyamu
- magnesium
- calcium
- chitsulo.
Ndizachilendo kuti m'mbewu mumakhala zitsulo zowirikiza kawiri kuposa mphesa zamphesa. Amakhala okwera kasanu kuposa potaziyamu poyerekeza ndi nthochi.
Kugwiritsa ntchito njere zouma pang'ono, osapitirira magalamu 50, wodwalayo amakhudza ntchito zambiri zamthupi:
- imalimbitsa tsitsi ndi misomali;
- zimasokoneza chitukuko cha khansa ndi matenda oopsa;
- amathetsa zovuta zamanjenje;
- imathandizira kuchiritsa.
Sikuti ndikangodya zabwino zokha, ilinso ndi phindu pa thupi komanso mizu ya mpendadzuwa. Kuti mukonze msuzi, muyenera kupera muzu wa mpendadzuwa umodzi ndikuuthira ndi malita awiri a madzi otentha, onjezerani mu thermos kwa maola 10 - 12. Gwiritsani ntchito tincture wochiritsa masana.
Mbeu zatsopano ndi zouma zitha kugwiritsidwa ntchito pophika zakudya ndi zovala za saladi.
Maphikidwe a Mbewu
Zakudya za odwala matenda ashuga ayenera kukhala masamba. Amawaphika onse mu mphodza, monga mbale zosavuta, komanso masaladi. Njira yotsirizayi ndiyothandiza kwambiri, masamba sakhala otentha ndipo amasunga mavitamini ndi michere yonse yofunikira.
Chinsinsi choyamba cha saladi chimatchedwa "vitamini", chili ndi masamba, mbewu za mpendadzuwa ndi sesame. Chakudya choterocho chimakhala chofunikira kwambiri, ndipo ngati chikuthandizidwa ndi nyama, ndiye kadzutsa kapena chakudya chamadzulo.
Tizikumbukira nthawi yomweyo kuti ndibwino kugula mbewu mu chipolopolo ndikusenda yokha. Ngakhale gawo ili lokonzekera limatenga nthawi yayitali, lidzasunga zinthu zonse zofunikira pazogulitsa.
Zotsatira zotsatirazi zidzafunika:
- mmodzi wowawasa apulosi;
- 150 magalamu a kabichi yoyera;
- tsabola imodzi yaying'ono;
- theka anyezi wofiyira;
- mbewu za coriander - supuni 0,5;
- uzitsine mchere, caraway ndi turmeric;
- nandolo zitatu za tsabola wakuda;
- mbewu za mpendadzuwa - supuni 1;
- mafuta a masamba - supuni 1.5;
- parsley - gulu limodzi.
Cheka chopukutira kabichi, mchere ndi knead kuti imasule msuzi. Sulutsani mbewuzo ndikudula n'kupanga anyezi wowaza anyezi. Sulutsani apuloyo ndi kuiwaza, kuwaza amadyera. Sakanizani zonse. Ikani mbewuzo mu chiwaya chotentha ndi mwachangu, zolimbikitsa mosalekeza kwa masekondi 15 mpaka 20. Onjezani zamasamba.
Mu chopukutira kapena khofi chopukusira, pogaya nthangala za caraway ndi nandolo zochepa za tsabola wakuda, kutsanulira pamodzi ndi coriander mu saladi, mchere, kuwonjezera mafuta a masamba ndikusakaniza bwino.
Chinsinsi chachiwiri ndi msuzi wokhala ndi njere ndi sipinachi, zomwe zimakwaniritsa bwino maphikidwe a zakudya kwa odwala matenda ashuga a mtundu woyamba ndi wachiwiri. Zosakaniza
- maso a mbewu - supuni 1;
- nthangala za sesame - supuni 1;
- sipinachi ndi parsley - gulu laling'ono;
- chovala chimodzi cha adyo;
- madzi oyeretsedwa - 100 ml;
- mchere kulawa.
Zilowere nthanga zosendedwa m'madzi ozizira kwa maola angapo. Kenako, ikani zosakaniza zonse kupatula madzi mu blender ndikumenya mpaka yosalala.
Lowani madzi m'magawo mpaka mawonekedwe osinthika atapezeka.
Chakudya chopatsa thanzi
Mfundo zoyendetsera zakudya zamatenda a shuga zamtundu uliwonse ziyenera kukhazikitsidwa ndi kusankha kwa bwino kwa malonda ndi malamulo akudya. Chifukwa chake, zakudya zilizonse zosankhidwa siziyenera kupitirira 200 mg. Izi ndizowona makamaka zipatso, kugwiritsa ntchito kwawo kukonzekera bwino theka loyamba la tsiku.
Zakudya za anthu odwala matenda ashuga ziyenera kukhala monga chimanga, masamba, zipatso ndi nyama. Ndikofunikanso kukumbukira kuchuluka kwa madzi tsiku lililonse, omwe ndi malita awiri.
Zakudya zamafuta, zamchere komanso zomwe zimasunthidwa siziyenera kuperekedwa kuchakudya. Imalimbikitsa kupangika kwa cholesterol plaques ndikuwonjezera katundu pa kapamba, zomwe sizikugwirizana kale ndi kupangidwira kwapadera kwa insulin.
Zakudya zonse za shuga zimatha kupangidwanso mwanjira zina. Otsatirawa aloledwa:
- kwa okwatirana;
- pa grill;
- mu uvuni;
- mu microwave;
- ophika pang'onopang'ono, kupatula njira ya "mwachangu";
- chithupsa;
- simmer pa chitofu ndi mafuta pang'ono masamba.
Kanemayo munkhaniyi amakamba za zabwino za mpendadzuwa.
