Tsoka ilo, matenda ashuga ndi matenda akuluakulu ndipo, akukumana ndi vuto lotere, wodwalayo ayenera kutsatira malamulo a zakudya zabwino, kuchita masewera olimbitsa thupi, kuyang'aniridwa ndi endocrinologist ndikuwunika kuchuluka kwa shuga tsiku lililonse, ngakhale kunyumba pogwiritsa ntchito glucometer.
Zakudya ndi lamulo loyambirira komanso lopambana la kuchuluka kwa shuga m'magazi. Musaganize kuti izi zimalonjeza malire pazachuma zambiri. M'malo mwake, mutha kugwiritsa ntchito maphikidwe osiyanasiyana, chinthu chachikulu ndikuti kutentha kutentha ndi kugwiritsira ntchito index ya glycemic.
Inde, shuga ndi oletsedwa kwathunthu kwa odwala matenda ashuga, koma izi sizimapatula kukonzekera maswiti achilengedwe popanda shuga. Pansipa tikufotokozerani mwazinthu zomwe mungapangire zakudya zomwe zimapangidwira, fotokozerani index yawo ya glycemic ndikupereka malingaliro othandizira kutentha.
Malangizo Kuphika ndi Zakudya Zabwino
Ndi matenda a shuga amtundu uliwonse, ndikofunikira kutsatira malamulo a kutentha kwa zinthu zilizonse. Izi zimagwira ngati chitsimikizo cha index yawo yosasinthika ya glycemic.
Glycemic index ndi chizindikiro chomwe chimakhudza kuchuluka kwa shuga m'magazi mutatha kudya ndi zakumwa. Zitha kusintha, kutengera kukonzekera.
Mwachitsanzo, kaloti watsopano amakhala ndi chizindikiro cha mayunitsi 35, ndipo owiritsa amapitilira chovomerezeka - 85 mayunitsi.
Zakudya ziyenera kuphikidwa m'njira izi:
- chithupsa;
- mphodza, wowonjezera bwino masamba, maolivi kapena mafuta opaka;
- chofunda;
- mu microwave;
- ophika pang'onopang'ono, mumachitidwe "ozimitsa".
Chifukwa chake, wodwalayo amaletsa kuwonjezeka kwa index yovulaza ya GI ndipo potero amateteza thanzi lake ku glycemia. Ngati simutsatira malamulowa, ndiye kuti matenda ashuga a 2 amatha msanga kukhala mtundu wotsika ndi insulin - woyamba.
Ndikofunikira kudziwa kuti zipatso zambiri zimaloledwa kwa odwala matenda ashuga. Koma kukonzekera timadziti kwa iwo nkoletsedwa. Zinthu ndizosiyana kwathunthu ndi tomato - msuzi wa phwetekere umaloledwa muzakudya, koma osaposa 150 ml patsiku.
Shuga amalekanitsidwa kwathunthu ndi moyo wa munthu wodwala matenda ashuga, koma kusapezeka kwake kungathe kulowa m'malo mwa shuga, omwe amagulitsidwa ku pharmacy iliyonse. Nthawi zambiri, uchi umaloledwa, womwe umawonjezeredwa ku mchere komanso zakumwa zotentha.
Ndi mtundu uliwonse wa matenda ashuga, timaletsedwa kufa ndi njala kapena kudya kwambiri - izi zimakwiyitsa kulumpha kwakuthwa mumwazi wamagazi ndikuwonjezera kufunika kwa insulin yowonjezera. Muyenera kupanga ndandanda yazakudya, makamaka nthawi zonse komanso nthawi yomweyo, magawo akhale ochepa. Zonsezi zimathandiza thupi kumasula insulini ya hormone panthawi yake. Kuphatikiza apo, m'mimba mumakhala bwino.
Chakudya chomaliza chimayenera kuchitika osachepera maola awiri asanagone.
Glycemic Product Index
Kukonzekera maswiti popanda shuga, muyenera kudziwa mndandanda wazinthu zololedwa.
Odwala matenda ashuga ayenera kusankha omwe ali ndi index ya glycemic ya mpaka 50, ndipo zinthu zomwe zimakhala ndi mayunitsi mpaka 70 zingagwiritsidwenso ntchito.
Eya, ena onse omwe amapitilira chizindikiro cha mayunitsi 70 ndi oletsedwa.
Zakudya zopatsa thanzi zopanda shuga zitha kupangidwa kuchokera ku izi:
- Zipatso za malalanje (ndimu, mphesa, mandarin) - mlozo sapitilira 30 PIERES;
- sitiroberi - magawo 25;
- maula - 25 mayunitsi;
- maapulo - 30 mayunitsi;
- lingonberry - 25 magawo;
- peyala - 20 magawo;
- chitumbuwa - 20 PISCES;
- currant yakuda - 15 PISCES;
- currant yofiira - 30ED;
- raspberries - 30 mayunitsi.
Kuphatikiza apo, zogulitsa nyama ndizofunikira:
- dzira la nkhuku - mayunitsi 48;
- tchizi kanyumba - mayunitsi 30;
- kefir - 15 magawo.
Ndizosatheka kufotokoza molondola za glycemic index ya uchi, chifukwa chakuti malo osungirako malonda ndi mtundu wa chomera cha uchi zimakhudza chizindikirochi. Nthawi zambiri, chizindikirochi chimasiyana kuchokera pa 55 mpaka 100 mayunitsi. Chizindikiro chachikulu cha glycemic chilipo mu uchi, womwe umasungunulidwa ndi madzi ndi zotsekemera zina zopanga zopanda pake. Chifukwa chake, ndikwabwino kugula zinthuzo m'masitolo akuluakulu, ndikufuna satifiketi yoyenera.
Uchi wochokera paini, linden, bulugamu ndi mthethe umakhala ndi mndandanda wa magawo 55, inde, ndimtundu wa zopangira zokha.
Kuchokera pazinthu zonse zomwe tafotokozazi, mutha kukonzera mchere wochepa kalori, smoothie, jelly, jelly, saladi za zipatso ndi casseroles.
Nawo maphikidwe oyenera kwambiri, okhala ndi index yotsika ya glycemic komanso mavitamini komanso michere yambiri athanzi.
Maphikidwe azakudya za zipatso
Ndi matenda ashuga, kugwiritsa ntchito kissel ndikuloledwa, komwe kumakhala ndi zotsatira zabwino pakugwira ntchito kwa m'mimba.
Ndikofunikira kudziwa kuti mndandanda wazipatso ungasinthidwe malinga ndi zomwe wokonda amakonda, chinthu chachikulu ndichisankho choyenera, mutaganizira index ya glycemic. Ndikwabwino kupatsa chidwi ndi zipatso zokoma, chifukwa chake kufunika kowonjezera lokoma kumatha.
Komanso, imatha kuledzera ndi kudzimbidwa kosiyanasiyana. Kuti mukonzekere muyenera (chifukwa cha ma 2 omwe amapangidwa kale):
- zipatso zisanu zokhala ndi chitumbuwa;
- theka la peyala;
- apulo amodzi;
- kagawo ka ndimu;
- rasipiberi asanu;
- ufa wa oat.
Ufa wa oat kunyumba umachitika mwachangu kwambiri - zimatengera oatmeal ndikukupera mu blender, kapena grinder ya khofi, kupita ku boma la ufa. Pambuyo pake, zomwe zimapangidwazo zimasakanizidwa ndi theka la lita imodzi ya madzi ozizira owiritsa.
Zipatso zonse zimaphikidwa kwa mphindi 10, chifukwa chamadzimadzi chomwe chimasefedwacho ndikuikanso moto wosakwiya. Kenako imabweretsedwa ku chithupsa, ndipo panthawiyi kachilengedwe kamene kamakhala ngati thovu (madzi oatmeal) kumathiridwa mumtsinje woonda. Ndikofunikira kusunthira mafuta mosalekeza kuti mabampu asakhale. Pambuyo pofikira kachulukidwe komwe mukufuna, odzola ali okonzeka kudya.
Maphikidwe othandiza amakhala okonzedwa popanda kutentha kuti musunge zonse zomwe zingagulidwe. Pa saladi wa zipatso mufunika izi:
- Mabuloni 15 ndi ma currants ofiira;
- 20 mbewu za makangaza;
- theka wobiriwira apulo popanda peel;
- Zipatso 10 za sitiroberi wamtchire.
Pulogalamuyo imadulidwira m'miyeso yaying'ono masentimita awiri kapena atatu, ndikuphatikizidwa ndi zipatsozo. Thirani chifukwa chachikulu ndi 100 ml ya kefir. Saladi ya zipatso yotereyi imakonzedwa bwino nthawi yomweyo isanagwiritse ntchito.
Ngakhale zingaoneke zodabwitsa bwanji, zonona zimatha kupezeka pakudya kwa wodwala yemwe ali ndi matenda amtundu uliwonse. Mpaka posachedwa, kugwiritsa ntchito gelatin, komwe kuli kofunikira popanga mchere woterewu, kunafunsidwa, koma titaphunzira mosamala kapangidwe kake, titha kunena kuti sizowopseza kupachika shuga m'magazi.
Chowonadi ndi chakuti gelatin imakhala ndi mapuloteni 87%, omwe amalimbikitsidwa kwa odwala matenda ashuga pakudya kwawo kwa tsiku ndi tsiku. Kupanga mafuta a mandimu muyenera:
- mandimu awiri;
- 25 magalamu a gelatin;
- madzi oyeretsedwa.
Ndimu imodzi imayang'aniridwa ndikudulidwa bwino, kenako kusakanizidwa ndi lita imodzi ya madzi oyeretsedwa kapena madzi owiritsa ndikuyika moto wofunda, ndikuthiridwa mumtsinje woonda wa gelatin. Kuphika mpaka madziwo atakhala ndi chidwi ndi mandimu. Kenako, osachotsa pamoto, pofinyani msuzi wa mandimu imodzi ndikubweretsa, ndiye kuti uyimitseni. Thirani zakudya zam'tsogolo m'kundiumba ndi m'firiji mpaka zitaziziratu. Okonda shuga atha kuwonjezera pa sweetener pamapeto omaliza kuphika.
Zakudya zonse za zipatso ndizabwinoko kadzutsa, popeza zimakhala ndi shuga wachilengedwe. Kuchita masewera olimbitsa thupi olimbitsa thupi tsiku lililonse kumathandiza kuti shuga azitha kudya pang'onopang'ono.
Chinsinsi cha kanyumba tchizi
Kuphika chakudya chokometsera cha shuga sikungatenge nthawi yambiri, pomwe kumatha kudya chakudya chokwanira, nthawi zambiri kumadzaza thupi ndi mavitamini ndi calcium. Zidzafunika:
- apulo imodzi yaying'ono yobiriwira;
- 200 magalamu a tchizi chochepa cha kanyumba;
- magawo awiri a maapulo owuma "
- sinamoni.
Kusenda apulo kwa mbewu ndi peel, pakani pa grater yabwino. Chifukwa cha zipatso zambiri zimaphatikizidwa ndi tchizi tchizi. Onjezani maapulosi osenda bwino, omwe kale anali otentha m'madzi otentha kwa mphindi zisanu ndi ziwiri, kuti akhale ofewa. Sakanizani zonse pogwiritsa ntchito blender, monga kusasinthika kwa malondayo kuyenera kukhala yunifolomu. Nditapeza zotsatira zomwe mukufuna, curdyo imayikidwa mu nkhungu ya silicone ndikuyika microwave kwa mphindi zisanu. Pambuyo, tchizi tchizi ndi zokongoletsera zipatso zimachotsedwa mu nkhungu ndikuwazidwa ndi sinamoni wapansi kuti azilawa.
Kanema yemwe watchulidwa munkhaniyi ali ndi maswiti omwe amachititsa anthu odwala matenda ashuga.
