Zakudya zopangidwa kuchokera ku chimanga ndi gawo lofunikira la chakudya chokwanira. Izi zachilengedwe ndizachuma kwambiri komanso mitundu yambiri ya zinthu, popanda izi sizingatheke kukhala ndi thupi labwino.
Monga zakudya zina zilizonse, zakudya zamagulu a tirigu ali ndi mtundu wina wa glycemic index (GI), ndipo zimasiyana kutengera mitundu ya mbewu monga chimanga.
Lingaliro la index ya glycemic liyenera kumvetsetsa momwe izi kapena izi zimasinthidwira kukhala shuga.
M'mizere, monga lamulo, chizindikiro ichi chidzakhala chotsika kwambiri. Izi ndizofunikira kwambiri kwa anthu omwe amatsatira moyo wathanzi kapena omwe ali ndi matenda oopsa, komanso matenda ashuga makamaka. Pali lamulo la chimanga lomwe limafotokoza kuti zokulirapo ndi chimanga, limatsitsa cholembera cha glycemic.
Buckwheat ndi mpunga
Mndandanda wa glycemic wa phala ili umachokera kumagawo 50 mpaka 60, omwe amawerengedwa kuti ndi apakati. Phula lotere limalimbikitsidwa kuti lizipeza zakudya zofunikira chifukwa chakuwongolera shuga ndi cholesterol. Phala la Buckwheat ndilosafunikira kwenikweni, ndipo chinthu chokha chifukwa cha kupezeka kwa zinthu izi mmenemu:
- ma amino acid;
- mavitamini;
- zakudya zomanga thupi;
- antioxidants.
Buckwheat ndi gawo limodzi mwazakudya zina zotchuka za phala osati chifukwa chochepa cha glycemic index.
Tsopano tiyeni titembenuzire ku mpunga, sikuti aliyense amadziwa kuti mpunga sungakhale woyera kokha, komanso wofiirira. Mitundu yonse iwiri ya phala ili imagwiritsidwa ntchito bwino pophika. Mzera wa glycemic wa mpunga umachokera ku mayunitsi 45 mpaka 65, ndipo mpunga wa bulauni umapezeka bwino ndi thupi kuposa mafuta ake oyera. Pazinthu zoterezi, mankhusu, omwe amakhala ndi zinthu zambiri zothandiza, amasungidwa, choncho phala yamapunga ndi mtundu wosungira.
Millet groats
Mtundu wa Millet GI kuchokera ku 40 mpaka 60 mayunitsi. Zonse zimatengera kuphika kwakukulu. Wocheperako phala, limatsitsa glycemia. Millet ndi yangwiro kwa iwo omwe ali ndi mavuto a mtima ndi mitsempha yamagazi, amafunanso kuchepetsa kulemera kwawo.
Phula yachikasu iyi ndi chakudya chabwino kwambiri cha ana. Mu chimanga cha mapira pali zinthu zofunika kuti zikule ndikukula kwachinyamata.
Barele ndi chimanga cha chimanga
Pearl barele ndi mtsogoleri weniweni paudindo wa chimanga chathanzi. GI yake ndi magawo 20-30 okha, koma pokhapokha ngati balere wamphikayo amaphika m'madzi popanda kuwonjezera batala. Katundu wotere sangalepheretse chidwi chanu, chomwe chimakulolani kuti muzidya pakudya. Madokotala amayamikira balere chifukwa cha lysine mmenemo, yomwe imatha:
- makwinya osalala;
- sungani khungu.
Ma grits olemera kwambiri ali ndi phosphorous, kufufuza zinthu ndi mavitamini A, B, C, D
Chofufumitsa ichi chikuyenera kusamalidwa bwino. Mndandanda wake wa glycemic ndi mfundo 70, zomwe zimawonetsedwa kuti ndizowonetsa bwino kwambiri.
Ichi ndichifukwa chake kuti chakudya chotere sichingakhale chotetezeka kwa aliyense. Chifukwa chake, nkhaniyo - Chimanga cha matenda amtundu wa 2, tsamba lathu lidzakhala lothandiza kwa owerenga.
Ndikofunika kukumbukira kuti pakagwiritsidwe ntchito ka mafuta kapena mankhwala, GI ya grits ya chimanga imachulukitsidwa kwambiri. Tikulankhula za chimanga, zipatso ndi zipatso.
Komabe, simuyenera kulembera phala la chimanga, chifukwa lili ndi zambiri:
- magnesium
- chitsulo;
- zinc;
- mavitamini A ndi B.
Zinthu zopangidwa ndi chimanga ndizothandiza kwambiri kwa anthu okalamba, koma osati kwa odwala matenda ashuga.
Hercules ndi granola
GI yake ndi 55 mfundo, yomwe imawonetsedwa kuti si yoyipa kwambiri. Hercules ndi gawo lamapulogalamu ambiri azakudya. Porridge ndiwothandiza kwambiri chifukwa cha kupezeka kwa mavitamini, amino acid ndi zinthu zina.
Chifukwa chogwiritsa ntchito ma Hercules flakes, kupanga kwa serotonin (mahomoni ofunikira) adzakulira. Chidacho chimakhala ndi zovuta zamankhwala zomwe zimatha kuyendetsa kuchuluka kwa shuga m'magazi.
Ponena za muesli, chovala chokoma ichi sichingatchulidwe kuti porridge m'njira yeniyeni ya mawu, chifukwa chikuphatikiza:
- oat flakes;
- zipatso zouma;
- mtedza
- mpendadzuwa.
Ngati tilingalira mtundu wa glycemic index wa muesli (80), ndiye kuti udzakhala wokwera kwambiri kuposa hercules chifukwa cha kupezeka kwa shuga mu zipatso zouma. Kuphatikiza apo, mbewu monga chimanga zimatha kuyang'aniridwa, zomwe zimapangitsanso kuchuluka kwa zopatsa mphamvu zotere, ngakhale kuti phala ndizabwino kwambiri.
