M'nyengo yachilimwe, zipatso zatsopano zimakhala vuto lenileni kwa iwo omwe madokotala amaletsa mwamphamvu kugwiritsa ntchito shuga ndi maswiti. Kwa odwala matenda ashuga omwe ali ndi matenda ashuga, rasipiberi ndiwotchipa kwambiri komanso wachilengedwe pokonzekera mousses wokoma ndi onunkhira.
Koma koposa zonse, ndi kuphatikiza kwa rasipiberi m'zakudya zanu, munthu samangokhutira kukoma kwake, komanso amalepheretsa kuthamanga kwadzidzidzi mu glucose m'magazi, potero kuchiritsa thupi lake ndikutalikitsa moyo.
Mabulosi awa amatha kuthana ndi bwino mankhwala ena a mankhwala, chifukwa anthu omwe ali ndi matenda a shuga a 2 amafunika kudya pafupipafupi.
Kodi zipatso zimapangidwa ndi chiyani?
Ma rasipiberi, monga zipatso zina zambiri, ndi gwero labwino kwambiri launyamata komanso thanzi. Mabulosi ali ndi mchere wambiri, mavitamini, ma antioxidants ndi zina zambiri zothandiza.
Zogulitsa mtundu wa shuga mellitus 2 zitha kusinthidwa ndi zovuta zonse za vitamini-mineral. Kodi rasipiberi ndi chiyani?
- Zakudya zamafuta.
- Mavitamini A, C, E, PP.
- Mafuta achilengedwe a polyunsaturated.
- Choline, pectin, tannin.
- Phytosterols.
- Iron, cobalt, mkuwa, zinc, potaziyamu.
- Folic acid.
- Coumarins.
- Pang'ono pang'ono.
- Mafuta ofunikira.
- Malic, citric acid.
- Salicylic acid.
- Glucose, fructose.
Ngakhale izi, zopatsa mphamvu za raspberries ndizochepa, 52 kcal yekha. Chifukwa chake, iwo amene akuwopa kuchira, rasipiberi sangapweteke. Zida zapadera za mabulosi sizimasowa ngakhale atayanika, kusungidwa ndi kuzizira.
Izi ndizothandiza osati kokha kwa odwala matenda ashuga a 2, komanso kwa iwo omwe amayesetsa kutsatira moyo wathanzi.
Phindu kapena kuvulaza?
Mankhwala wowerengeka, zabwino za rasipiberi zakhala zikudziwika kwa nthawi yayitali. Amagwiritsidwa ntchito pa:
- kuchepa kwa kutentha kwa thupi;
- kulimbitsa chitetezo cha mthupi.
Kwa odwala matenda ashuga omwe ali ndi matenda a shuga a 2, mawonekedwe a mabulosiwa ndiofunika kwambiri, chifukwa matendawa, mankhwala ambiri amaletsedwa.
Palinso phindu lomwe limaperekedwa kwa odwala omwe ali ndi matenda amtundu wa 2: raspberries amachepetsa kuchuluka kwa shuga m'magazi, potero amalimbana ndi chiwonetsero chachikulu cha matendawa.
Ubwino uwu umatheka chifukwa cha zotsatira zamafuta a malic acid. Acid imathandizira kagayidwe kazakudya, motero zimakhudza shuga.
Mitundu yotsitsa shuga wa raspberries imathandizanso kwa anthu omwe ali ndi gawo la prediabetes, chifukwa ali pafupi ndi matenda obisika. Amayi omwe akukonzekera kukhala amayi ndipo ali ndi matenda ashuga ayenera kudziwa kuti kupezeka kwa folic acid mu mabulosi kumathandizira kuti mwana wabwinobwino azikula bwino.
Katunduyu ndiwotengeka bwino ndi thupi kuchokera pazinthu zachilengedwe kusiyana ndi zopangira zina.
Zina zomwe zilipo mu rasipiberi sizothandiza kwenikweni. Ma asidi achilengedwe momwemo amathandizira kugaya chakudya moyenera.
Ma raspiteriwa amakhala ndi ulusi wambiri kuposa zipatso zina ndi zakudya zina. Chifukwa chake, ili ndi gawo labwino polimbana ndi kunenepa kwambiri, poizoni ndi kudzimbidwa.
Dongosolo la rasipiberi glycemic ndi 40, komabe, mabulosi ayenera kusiyanitsidwa bwino. Mlingo ungapangidwe potengera zakudya zamagulu omwe amapezeka muzakudya.
Zofunika! Kuti musavulaze mwangozi thupi lofooka la shuga, muyenera kufunsa dokotala. Zovuta za rasipiberi zimatha kuonedwa ndi kusalolerana kwamunthu payekha, ngakhale kuti mabulosi siolimba.
Momwe mungagwiritsire ntchito
Monga mankhwala ochiritsira kapena mankhwala a chimfine, mutha kuwonjezera supuni 1 ya zipatso zouma kapena supuni ziwiri zatsopano pa 200 ml yamadzi mpaka tiyi. Kuphatikiza pa zipatso, mutha kupanga masamba ndi masamba a rasipiberi chitsamba. Popanda kuyang'ana maswiti, amapatsa zakumwa kuti ndizonunkhira komanso zosangalatsa. Kuphatikiza apo, mutha kupanga mozungulira bwino mizu yomera.
Ndi matenda a shuga a 2, mankhwalawa amagwiranso ntchito ngati timadziti kapena mbatata yosenda. Zitha kusungidwa oundana, munthawi imeneyi zinthu zimasungidwa bwino ndipo sizifunikira kuwonjezera shuga. Kwa okonda zipatso zathanzi, zidzakhala zosangalatsa kudziwa ngati sitiroberi tingadye shuga.
Kuti mupange rasipiberi wokoma, muyenera kumenya kapu yatsopano yazipatso mu blender ndikuwonjezera mkaka womwewo.
Chakumwa choterechi ndi chokoma kwambiri komanso chopatsa thanzi.
