Zakudya za anthu odwala matenda ashuga zimakhala ndi malire, mwachitsanzo, zakudya zimasankhidwa malinga ndi glycemic index (GI). Zakudya za wodwala ziyenera kukhala ndi mbewu monga chimanga, nyama, masamba ndi zipatso.
Ndikwabwino kudya zipatso kum'mawa koyamba kapena kwachiwiri, ndiye kuti glucose wolandila m'magazi amatengeka bwino. Zonsezi zimachitika chifukwa cha zolimbitsa thupi, zomwe zimachitika theka loyamba la tsiku.
Chipatso chodziwika bwino komanso chotsika mtengo ndi apulo, koma ndi chothandiza monga momwe anthu ambiri amakhulupirira? Pansipa tiwona lingaliro la zopangidwa za GI, phindu la maapulo a shuga komanso kuchuluka kwake ndi mawonekedwe ake ndibwino kuzigwiritsa ntchito.
Glycemic Index ya Maapulo
GI yamalonda ndi chisonyezo cha digito cha kukopa kwa chakudya china pamlingo wa shuga m'magazi, itatha kugwiritsa ntchito. Kutsitsa GI, zotetezeka. Pali chakudya, chomwe chilibe index, mwachitsanzo, mafuta anyama. Koma izi sizikutanthauza konse kuti zitha kupezeka pagome la anthu odwala matenda ashuga.
Mitengo ina imakhala ndi GI yatsopano, koma ikaphika, chizindikiro ichi chimapangitsa kuti masamba aziletsedwa. Chitsanzo cha izi ndi kaloti, mu mawonekedwe awo osaphika, GI idzakhala 35 IU, ndipo yophika 85 IU. Madzi a karoti amakhalanso ndi GI yapamwamba, pafupifupi mayunitsi 85. Chifukwa chake masamba awa amaloledwa kukhala ndi matenda a shuga okha mwanjira yake yaiwisi.
Madzi a shuga mellitus saloledwa, chifukwa ndi mankhwalawa, zipatso ndi ndiwo zamasamba "zimataya" fiber zawo. Chifukwa cha izi, glucose omwe amapezeka muzinthuzo amalowa m'magazi kwambiri, zomwe zimapangitsa kudumpha kwa shuga.
Pazosankha zabwino zamalonda, munthu ayenera kudalira gulu lotsika la GI ndipo nthawi zina amaphatikiza chakudya chokhala ndi chizindikiro chokwanira mu chakudya. GI imagawidwa m'magulu atatu:
- mpaka 50 PIECES - otsika;
- 50 - 70 PIECES - sing'anga;
- kuchokera 70 mayunitsi ndi pamwamba - okwera.
Zakudya za GI zapamwamba ndizoletsedwa ndi mtundu uliwonse wa anthu odwala matenda ashuga, chifukwa zimayambitsa matenda a hyperglycemia.
Kugwiritsa ntchito bwino maapulo a shuga
Ndikulakwitsa kuganiza kuti mitundu yotsekemera ya maapulo imakhala ndi shuga wambiri poyerekeza ndi mitundu ya acidic. Zipatso zatsopano zimafikira asidi wake osati chifukwa cha kuchepa kwa glucose, koma, m'malo mwake, chifukwa cha kuchuluka kwa organic acid.
Zomwe zili ndi glucose mumitundu yosiyanasiyana ya maapulo sizimasiyana aliyense ndi mnzake, cholakwika chachikulu chidzakhala 11%. Zipatso zakumwera ndizokoma, pomwe zipatso za seva zimakhala zowawasa. Mwa njira, chowongolera apuloyo, ndizochulukirapo zomwe zimakhala ndi flavonoids.
Mlingo wololedwa wa apulo patsiku uzikhala maapulo awiri akuluakulu, kapena atatu kapena anayi a sing'anga. Madzi a Apple mu shuga, monga wina aliyense, amatsutsana. Zonsezi zimafotokozedwa mophweka - chakumwa ichi chimakhala ndi zopatsa mphamvu zamagetsi.
Ngakhale mutamwa madzi a apulosi popanda shuga, nthawi yochepa imakulitsa shuga wamagazi ndi 3 - 4 mmol / l. Chifukwa chake ndi matenda ashuga amtundu uliwonse, apulo wofinya kumene, apulo-karoti ndi msuzi wa karoti saloledwa.
Kuti mupeze maapulo ambiri, amatha kuwamwa motere:
- Zatsopano
- yophika mu uvuni, ndi uchi, sinamoni ndi zipatso;
- mu mtundu wa saladi wa zipatso wokazinga ndi yogati yopanda zipatso kapena kefir.
Mutha kusungitsa maapulo, mutawabweretsa kubatika kwa mbatata yosenda.
Maphikidwe
Zophikira zonse zili pansipa ndizoyenera kwa anthu omwe ali ndi shuga wambiri. Pokhapokha ndikofunikira kuti muzitsatira chizolowezi chomwa zipatso - zosaposa 200 magalamu patsiku, makamaka pa kadzutsa kapena nkhomaliro.
Mukamaphika maapulo, ndibwino kuti musawaononge, chifukwa muli ndi mavitamini ambiri. Ena maphikidwe amafunika uchi. Mu matenda a shuga, mgozo wamkaka, linden ndi mthethe umalimbikitsidwa. GI ya uchi wotere nthawi zambiri imafika mpaka magawo 55.
Maapulo amatha kudyetsedwa m'madzi, kenako ndikubweretsa mbatata yosenda ndikugubika mumitsuko chosawilitsidwa. Ndi Chinsinsi ichi, wodwala yemwe ali ndi matenda ashuga amapeza njira ina yabwino yanthawi zonse.
Pansipa pali maphikidwe otsatirawa:
- kupanikizana kwa apulosi-lalanje;
- maapulo ophika ndi uchi ndi zipatso;
- saladi wa zipatso;
- kupanikizana kwa apulosi.
Maapulo amakhala ngati maziko abwino a saladi ya zipatso ndipo amaphatikizidwa ndi zipatso zonse. Mutha kuthira zakudya choterocho ndi kefir kapena yogurt yopanda mafuta. Konzani saladi musanagwiritse ntchito. Chifukwa chake asunganso kuchuluka kwazopezekazo.
Zosakaniza
- apulo - 1 pc .;
- theka la timadzi tokoma;
- theka la lalanje;
- mabulosi abulu - zipatso 10;
- yogurt yopanda tanthauzo - 150 ml.
Sulutsani zipatsozo ndikudula mu masentimita atatu, onjezani zipatsozo ndikuthira zipatso ndi mabulosi osakanizira ndi yogati. Zakudya zoterezi zimakhala chakudya cham'mawa chokwanira kwa munthu wodwala matenda ashuga.
Maapulo amatha kuphika onse mu uvuni ndi ophika pang'onopang'ono m'njira yofananira. Pamagawo awiri muyenera:
- maapulo apakatikati - 6 zidutswa;
- uchi wa linden - supuni 3;
- madzi oyeretsedwa - 100 ml;
- sinamoni kulawa;
- cur cur ofiira ndi akuda - 100 magalamu.
Chotsani pakati ndi maapulo musanadule pakati. Thirani supuni ya tiyi ya uchi mkati, kuwaza maapulo ndi sinamoni. Ikani chipatsocho mwa mawonekedwe okhala ndi mbali zazikulu, kuthira madzi. Kuphika mu uvuni pa kutentha kwa 180 C, 15 - 20 mphindi. Tumikirani maapulo powakongoletsa ndi zipatso.
Pa kupanikizana kwa apulosi-lalanje, zosakaniza zotsatirazi ndizofunikira:
- maapulo - 2 kg;
- lalanje - 2 zidutswa;
- lokoma - kulawa;
- madzi oyeretsedwa - 0,5 l.
Sendani zipatso za pachimake, njere ndi peel, kuwaza kuti ikhale yabwino kogwiritsa ntchito blender. Sakanizani chisakanizo ndi madzi, kubweretsa kwa chithupsa, kenako kuwira pamoto wochepa kwa mphindi zisanu. Chotsani pamoto, onjezerani sweetener kuti mulawe.
Ikani kupanikizana pa mitsuko isanakonzedwe, yokulungira ndi chivindikiro chachitsulo. Sungani m'malo amdima ndi ozizira, osaposa chaka chimodzi.
Ndi mfundo zomwezi, kupanikizana kwa maapulo kumakonzedwa popanda shuga, komwe kumatha kugwiritsidwa ntchito podzaza mitanda yosiyanasiyana ya shuga.
Zosankha zonse pamwambapa zimaphatikizapo zosakaniza za glycemic index.
Zakudya za Matenda A shuga
Monga tafotokozera kale, zinthu zonse za odwala omwe ali ndi matenda osokoneza bongo a mtundu uliwonse amasankhidwa malinga ndi GI. Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo zamasamba, zipatso, chimanga, ndi zinthu zanyama.
Anthu odwala matenda ashuga ayenera kudya pang'ono, 5 - 6 pa tsiku. Nthawi yomweyo, ndizoletsedwa kufa ndi njala komanso kudya kwambiri. Osanyalanyaza kuchuluka kwa kuchuluka kwamadzi - malita awiri patsiku. Mutha kumwa tiyi wobiriwira ndi wakuda, khofi wobiriwira komanso mitundu yambiri ya mitundu.
Mu shuga, zakudya ndi zakumwa zotsatirazi ndizoletsedwa:
- zipatso zamasamba;
- zakudya zamafuta;
- zinthu za ufa, shuga, chokoleti;
- batala, kirimu wowawasa, kirimu wokhala ndi mafuta oposa 20%;
- kuchokera masamba - mbatata, beets ndi kaloti wowiritsa;
- kuchokera ku chimanga - semolina, mpunga woyera;
- kuchokera zipatso - mavwende, nthochi, mavwende.
Chifukwa chake zakudya zamatenda a shuga ndizochizira chachikulu kwa matenda ashuga amtundu wa 2, ndipo woyamba amathandiza wodwalayo kuti azilamulira kuchuluka kwa shuga m'magazi abwinobwino komanso amawateteza ku majakisoni owonjezera a insulin.
Mu kanema munkhaniyi, mutu wa kudya maapulo okhala ndi shuga wambiri umapitilizidwa.
