Mtundu woyamba wa 1 komanso wa mtundu wa 2 wodwala, wodwalayo ayenera kutsatira zakudya zosasinthika, zomwe zimasankhidwa molingana ndi glycemic index (GI) yazogulitsazo. Kuphatikiza apo, musanyalanyaze malamulo apakati pazakudya.
Zakudya za anthu odwala matenda ashuga ayenera kuphatikizapo zipatso, ndiwo zamasamba, zopangidwa ndi nyama, ndi chimanga. Kusankha komaliza kuyenera kuonedwa mozama. Inde, ambiri aiwo amakhala ndi chakudya chambiri, chomwe muyenera kudziwa mtundu wa matenda ashuga 1 kuti mutha kusintha jakisoni wa insulin yochepa.
Mbewu za anthu odwala matenda ashuga ndizofunikira kwambiri pakudya tsiku ndi tsiku. Pansipa tikambirana njerezi monga buckwheat - mapindu ake mu shuga, kuchuluka kwa magawo a mkate ndi GI, maphikidwe osiyanasiyana ophika.
Buckwheat Glycemic Index
Lingaliro la zopangidwa za GI ndi chisonyezo chakuwongolera kwa mtundu wina wa chakudya pambuyo poti yaledzera pamlingo wa glucose m'magazi. Chotsikitsitsa, magawo a mkate ochepa (XE) amapezeka muzakudya. Chizindikiro chotsirizachi ndichofunikira kwa matenda amtundu woyamba, popeza pamaziko ake wodwalayo amawerengera muyeso wa insulin yochepa.
Mndandanda wa glycemic wa buckwheat ndi magawo 50, omwe amaphatikizira m'gulu la chakudya chotetezeka kwa odwala matenda ashuga. Buckwheat akhoza kupezeka mu zakudya za anthu odwala matenda ashuga tsiku ndi tsiku, monga mbale yodyera, njira yayikulu komanso makeke. Lamulo lalikulu ndikuti phala imaphika popanda shuga.
GI groats ndi zinthu zina zilizonse zigawidwa m'magulu atatu - otsika, apakati komanso apamwamba. Gulu loyamba ndilo gawo lalikulu la zakudya za matenda amitundu iwiri. Zakudya zokhala ndi mtengo wapakati zimatha kukhalapo nthawi zina pamasamba, koma kuthamanga kwambiri oletsedwa kwambiri. Izi ndichifukwa choti chiopsezo chokhala ndi hyperglycemia chikuchulukirachulukira.
Makhalidwe a GI agawidwa kukhala:
- mpaka 50 PIECES - otsika;
- 50 - 70 - sing'anga;
- kuyambira 70 ndi kupitilira - okwera.
Porridge Otsika:
- zitsamba;
- barele wa ngale;
- balere wogulira;
- mpunga wa bulauni (bulauni).
Mukamasankha zakudya zamagulu a odwala matenda ashuga a mtundu 2, madokotala amalimbikitsa kuti pakhale zotsekemera, chifukwa kuwonjezera pa GI "yotetezeka", imakhala ndi mavitamini ndi michere yambiri.
Ubwino wa buckwheat
Mapindu a buckwheat sitingathe kuwayerekeza. Zonsezi zimachitika chifukwa cha mavitamini ndi michere yambiri momwemo. Phala la Buckwheat limatenga malo oyamba mu kuchuluka kwazitsulo, poyerekeza mbewu zina. Chifukwa chogwiritsa ntchito porridge tsiku ndi tsiku monga chakudya, munthu amachepetsa vuto la kuchepa magazi komanso kuchepa kwa hemoglobin.
Kuphatikiza apo, pali buckwheat yokha yomwe imakhala ndi flavonoids (Vitamini P), yomwe imakulitsa kuchepa kwa makoma amitsempha yamagazi ndikupewa magazi. Vitamini C amalowetsedwa ndi thupi pokhapokha ngati flavonoids.
Potaziyamu amachepetsa kuthamanga kwa magazi, popeza gawo lake lalikulu ndi kuphatikiza kwa mapuloteni ndi glycogen, kusintha kwa madzi mu maselo. Calcium imalimbitsa misomali, mafupa ndi mano. Magnesium, yolumikizana ndi insulin, imawonjezera kubisika kwake komanso kumva kwa maselo.
Mwambiri, buckwheat imakhala ndi mavitamini ndi michere yofunikayi:
- Vitamini A
- Mavitamini a B;
- Vitamini E
- flavonoids;
- potaziyamu
- calcium
- magnesium
- chitsulo.
Buckwheat phala muzakudya za tsiku ndi tsiku zamtundu wa 1 ndikulemba mitundu iwiri ya odwala matenda ashuga adzapatsa thupi mavitamini ndi michere yonse yofunikira.
Maphikidwe othandiza
Mu matenda a shuga, monga chimanga chilichonse, kuphatikiza ndi buckwheat, ndibwino kuphika m'madzi, osawonjezera batala. Ngati asankha kuphika phala mu mkaka, ndibwino kuti muzitsatira magawo amodzi, ndiye kuti, sakanizani mkaka ndi madzi ofanana.
Mutha kupanganso mbale zosavuta zakumaso kuchokera ku buluwheat, mwachitsanzo, kuyika kunja ndi bowa, masamba, nyama kapena offal (chiwindi, lilime la ng'ombe).
Buckwheat sagwiritsidwa ntchito ngati mbale yam'mbali, komanso kupanga mbale za ufa. Kuchokera pa ufa wa buckwheat, kuphika ndi chokoma kwambiri komanso chosazolowereka. Zikondamoyo zimapangidwanso kuchokera pamenepo.
Kuchokera pa buckwheat mutha kuphika mbale zotere:
- phala yophika m'madzi kapena mkaka;
- Buckwheat ndi bowa;
- Buckwheat ndi masamba;
- kuphika kwamtundu wamafuta ambiri.
Chinsinsi cha pancake cha buckwheat ndichosavuta pokonzekera. Zotsatira zotsatirazi zidzafunika:
- dzira limodzi;
- tchizi wowoneka bwino - 100 magalamu;
- kuphika ufa - supuni 0,5;
- stevia - ma ski 2;
- madzi otentha - 300 ml;
- mafuta a masamba - supuni 1.5;
- mchere - pamsonga pa mpeni;
- ufa wa buckwheat - 200 magalamu.
Choyamba muyenera kudzaza mapaketi amtundu wa Stevia ndi madzi otentha ndikuumirira kwa mphindi 15 - 20, kuziziritsa madzi ndikugwiritsa ntchito kuphika. Patulani padera stevia, kanyumba tchizi ndi dzira. Sungani ufa kudzera mu suna ndikusakaniza ndi mchere ndi ufa wothira, kutsanulira osakaniza a curd, kuwonjezera mafuta a masamba. Mwachangu popanda kuwonjezera mafuta, makamaka mu poto wokutira wa Teflon.
Mutha kuphika zikondamoyo za buckwheat ndikudzaza mabulosi. Chinsinsi chachiwiri ndi chofanana ndi choyamba, pokhapokha pamapeto pa kukanda mtanda muyenera kuwonjezera zipatso. Mu matenda a shuga, zotsatirazi ndizololedwa:
- currants akuda ndi ofiira;
- mabuluni.
Zakudya zochepera kwambiri za anthu odwala matenda ashuga a mtundu wachiwiri ndi zophika buwheat. Itha kugwiritsidwa ntchito pa chakudya cham'mawa, kapena monga kuwonjezera pa nkhomaliro. Ingolingalirani kuchuluka kwa XE yomwe ili m'makuki. Kuphika uku kuli ndi gawo la magalamu 100 a 0,5 XE yokha.
Zidzafunika:
- lokoma - kulawa;
- ufa wa buckwheat - magalamu 250;
- dzira - 1 pc .;
- margarine wopanda mafuta - magalamu 150;
- sinamoni kulawa;
- mchere pachitsulo cha mpeni.
Sakanizani margarine wofewa ndi dzira, mchere ndi sweetener, sakanizani chilichonse bwino. Onjezani ufa m'magawo, kngeni mtanda wolimba. Pereka ndikuyika ndikuyika makeke. Kuphika mu uvuni wokhala ndi preheated pa 180 ° C kwa mphindi 25.
Kuphika koteroko ndikoyenera kwa shuga amtundu uliwonse ndipo sikungakhudze kuchuluka kwa shuga m'magazi.
Zakudya zovuta
Zakudya za Buckwheat, zomwe masamba kapena nyama zimawonjezeredwa, zimatha kukhala chakudya cham'mawa chokwanira kapena chakudya chamadzulo.
Nthawi zambiri, chidutswa chophika cha nyama chimasakanizidwa ndi phala lomalizidwa ndikuyika supuni pamadzi, ndikuphatikiza mafuta ochepa az masamba.
Ma bowa omwe ali ndi GI yotsika, mpaka 50 mayunitsi, amayenda bwino ndi buckwheat yophika. Kwa odwala matenda ashuga, bowa ndi bowa wa oyisitara amaloledwa.
Lilime la nyama yophika ndi chinthu china chomwe mungaphikemo maphikidwe a matenda ashuga mawa kapena chakudya chamadzulo.
Zakudya zophatikizika za buckwheat zidzakhala kadzutsa koyamba kapena chakudya chamadzulo kwa wodwala matenda ashuga.
Malangizo azakudya zamagulu onse
Zakudya zonse za anthu odwala matenda ashuga ziyenera kusankhidwa kutengera GI. Zakudya za tsiku ndi tsiku zimaphatikizapo masamba, zipatso, mbewu monga chimanga ndi nyama. Kuchuluka kwa mafuta a masamba kumayenera kuchepetsedwa.
Madzi omwe amadwala odwala matenda ashuga amakhala osachepera malita awiri patsiku. Mulingo umodzi ungathe kuwerengedwa potengera ma calories omwe amwedwa. Mamililita imodzi amadzimadzi amamwa pa calorie imodzi.
Palinso njira zovomerezeka zochizira kutentha pazinthu. Zabwino kwambiri zidzakhala - chophika kapena chawotchi. Izi mokulira ndizisunga mavitamini ndi michere m othandiza mmenemo.
Titha kusiyanitsa mfundo zoyambirira za kadyedwe kachakudya:
- Zakudya zochepa za GI
- Zakudya zopatsa mphamvu zochepa;
- chakudya chamagulu;
- kumwa pafupifupi malita awiri amadzimadzi patsiku;
- zakudya zisanu mpaka zisanu ndi chimodzi;
- kupatula zakumwa zoledzeretsa ku zakudyazo;
- Osamva njala kapena kudya kwambiri.
Chakudya chomaliza chimayenera kukhala pafupifupi maola awiri asanagone. Chakudya chabwino chachiwiri chidzakhala kapu yamkaka yamkaka (kefir, mkaka wophika), yogati) ndi apulo imodzi.
Kutsatira malamulo onse omwe ali pamwambapa kumatsimikizira wodwala chizindikiro chokhazikika cha shuga wamagazi ndikuchepetsa chiopsezo cha hyperglycemia.
Kuphatikiza apo, wodwala matenda ashuga ayenera kulabadira zolimbitsa thupi zolimbitsa thupi tsiku lililonse. Chifukwa chake, ntchito zolimbitsa thupi za matenda ashuga zimathandizira kuti magazi ayambe kulowa m'magazi. Magulu otsatirawa amaloledwa:
- kusambira
- Kuyenda
- kuthamanga;
- Yoga
Kutsatira malingaliro onse, wodwala wodwala matenda a 2 amadziteteza ku matenda kuchoka ku mtundu wodalira insulin.
Kanemayo munkhaniyi akukamba za zabwino za phala la shuga la shuga.
