Ogasiti-Seputembala ku Russia ndi nyengo ya mavwende ndi mavwende. Mukulekanitsa, chilimwe chimatipatsa mphatso zabwino zomwe zimakhala ndi mavitamini ndi fiber. Ndipo ngati kukoma ndi maula a mavwende ndi mavwende sizimabweretsa mafunso, ndiye kupezeka kwa fructose kumasokoneza anthu ambiri - kodi ndizotheka ndi matenda ashuga? Monga mwachizolowezi, tidafunsa katswiri wathu, endocrinologist Olga Pavlova, kuti amvetse nkhaniyi.
Dokotala endocrinologist, wodwala matenda ashuga, wazakudya, katswiri wazakudya masewera Olga Mikhailovna Pavlova
Omaliza maphunziro ku Novosibirsk State Medical University (NSMU) omwe ali ndi digiri ku General Medicine ndi ulemu
Anamaliza maphunziro apamwamba ndi ulemu kuchokera kudziko lapansi la endocrinology ku NSMU
Amaliza maphunziro apamwamba ku Dietology yapadera ku NSMU.
Anadutsanso ukadaulo mu Sports Dietology ku Academy of Fitness and Bodybuilding in Moscow.
Anapitiliza maphunziro otsimikizika pa psychocorrection ya kunenepa kwambiri.
Limodzi mwa mafunso ofunsidwa kwambiri nthawi yodzala ndi endocrinologist m'chilimwe: "Dokotala, kodi ndingakhale ndi chivwende ndi vwende?" Mutha kumvanso: "Ndimakonda mavwende / vwende kwambiri, koma ndi matenda a shuga".
Tiyeni timvetse nkhaniyi.
Kodi mavwende ndi vwende ndi chiyani?
M'mapangidwe awo, monga zipatso zina ndi zipatso zina, pali fructose - shuga wa zipatso (yemwe aliyense amawawopa), mavitamini ndi michere yambiri, CHIKWANGWANI cha makhoma a maselo a mbewu), chomwe chimangoletsa mayamwidwe a fructose ndikuwongolera chimbudzi, ndi madzi .
Watermelon ndiodziwika bwino chifukwa cha mavitamini C, B, A, PPZomwe zili zothandiza mu shuga kwa mtima, mantha komanso chitetezo chamthupi, zokwanira mu potaziyamu, magnesium, selenium, zinki, mkuwa, chitsulo - zimafufuza zinthu zofunikira kuti mtima ugwire bwino ntchito, musculoskeletal system.
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Melo muli kuchuluka kwa Vitamini B, C, potaziyamu, sodium, chitsulo, zamkuwa ndi zinthu zina zopindulitsa.
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Mavwende onse ndi mavwende onse amakhala ndi madzi ambiri ndipo amakhala ndi mphamvu yolerera, chifukwa chake amathandiza kuchotsa madzi owonjezera komanso kuyeretsa thupi.
Glycemic index (GI) ndi chisonyezero chomwe chikuwonetsa kuchuluka kwa shuga m'magazi mutatha kudya mankhwala - chivwende ndi zaka makumi asanu ndi awiri ndi ziwiri, ndiye kuti, chivwende chimapereka kuchuluka kwa glucose wam'magazi ngati kulibe wina popanda kuwonjezera zinthu zina pachakudya ichi, chifukwa chake mavwende onetsetsani kuti muchepetsa "kudya pang'onopang'ono" pogwiritsa ntchito GI yochepa (werengani zambiri za izi).
Mndandanda wa glycemic wa vwende ndi 65 - vwende umakweza shuga m'magazi pang'onopang'ono kuposa mavwende, komabe kudya vwende ndikwabwinonso ndi zakudya zomwe zili ndi GI yotsika.
Zopatsa mphamvu za calorie za vwende ndi vwende ndizochepa, chifukwa zinthu izi zimakhala ndimadzimadzi ambiri: mavwende - 30 kcal pa 100 g, vwende - 30 -38 kcal pa 100 g (kutengera mitundu). Pa vwende wamitundu mitundu "Kolkhoznitsa" - 30 kcal pa 100 g, "Torpedo" - 38 kcal pa 100 g. Onse mavwende ndi vwende ndizakudya zochepa zama calorie, chifukwa chake, mukamadyedwa pang'ono, sizingakhudze thupi.
Ndiye kodi ndikotheka kuti mavwende ndi vwende mu shuga?
Inde, mutha kudya mavwende ndi mavwende a shuga!
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Kodi nchifukwa chiyani madokotala ena amaletsa kugwiritsa ntchito mavwende ndi vwende chifukwa cha matenda ashuga?
M'maganizo a anthu ambiri omwe ali ndi "moyo wotchuka waku Russia" kudya chivwende kumatanthauza kumadula pakati ndikudya theka la supuni (pafupifupi 5-6 kg) nthawi.
Mavwende ambiri ndi ofanana. Ndi matenda ashuga, ndizosatheka kwenikweni m'magulu.
Timatha kudya 1 XE ya mavwende (iyi ndi pafupifupi 300 g - kachidutswa kakang'ono) nthawi, theka loyamba la tsiku, ndipo ndibwino "kuchepetsa" kuyamwa kwa fructose kuchokera kuvwende wokhala ndi mapuloteni ndi masamba (fiber). Ndiye kuti, pamodzi ndi chivwende, muyenera kudya zakudya zamapuloteni - nsomba nkhuku nyama mazira tchizi tchizi tchizi tchizi ndi masamba (mwachitsanzo, saladi wa masamba osakhala otupa).
Ndizosangalatsa kuphatikiza chivwende ndi tchizi (mozzarella, feta) - uku ndikutheka kwa nzika za anthu a ku Kupro.
Zomwezi zimagwiranso ku mavwende: 1 XE (1 XE melon, kutengera mitundu, - 200-300 g) nthawi 1, theka loyamba la tsiku, komanso koyenera kudya mapuloteni ndi ndiwo zamasamba.
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Chachikulu ndikutsatira malamulo akudya zipatso za matenda ashuga:
- Timadya zipatso mu theka loyamba la tsiku (fructose imapereka shuga m'magazi, ndipo pamene tikuyenda mwachangu, tikugwira ntchito, tidzachepetsa).
- Timaphatikiza zipatso ndi mapuloteni (nyama, nsomba, tchizi chokoleti, tchizi, mtedza) ndi fiber (masamba) kuti muchepetse kuchuluka kwa shuga mutatha kudya zipatso (timatsitsa index ya glycemic).
- Akuluakulu omwe ali ndi matenda ashuga, ndikofunikira kudya 2 XE ya zipatso (kapena zipatso) patsiku loyamba la tsiku, ndiye kuti, kumwa kwa mavwende patsiku ndi 600 g pa 2 Mlingo, vwende 500 g patsiku komanso 2 Mlingo.
- Kwa ana, popeza thupi la mwana limakula ndikukumana ndi zosowa zambiri za michere, mavitamini, mchere, sitimakhazikitsa malire zipatso ndi zipatso - mwana amatha kudya 3-4 XE patsiku la zipatso / zipatso. Pofika nthawi yolowa - komanso theka loyamba la tsiku.
- Zipatso ndi zipatso ziyenera kusinthidwa kuti zitheke mavitamini ndi michere yambiri.
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Thanzi, Kukongola ndi Chimwemwe kwa inu!
