Kodi ndizotheka kugwiritsa ntchito mbatata kwa anthu odwala matenda a shuga, omwe ambiri sakudziwa. Anthu odwala matenda ashuga ayenera kusamala kwambiri posankha zakudya zawo. Kupatula apo, kudya zakudya zoyenera kumatha kuchepetsa matendawa.
Mukamasankha zakudya zina, odwala matenda ashuga ayenera kudalira zomwe mavitamini ndi kufufuza zomwe zili mmenemo. Ndikofunikira kuganizira momwe chinthu china chimapangidwira pakusintha kwa shuga m'magazi.
Zochita zamafuta
Koma nthawi zina mikangano yokhudza kugwiritsa ntchito mbatata ndi anthu odwala matenda ashuga imabwerabe chifukwa cha chakudya chapadera cha thupi la wodwalayo. Zopatsa mphamvu zimagawidwa muzosavuta komanso zovuta:
- Zosavuta. Thupi la munthu limagwiritsa ntchito chinthuchi mophweka. Pambuyo polowa m'magazi, imayamba kusintha kuchuluka kwa shuga mkati mwake, ndikuwonjezera.
- Zovuta (polysaccharides). Amamezedwa pang'onopang'ono, ndipo zina mwazinthu zake sizingadziwike ndi thupi. Izi zimapezeka mumtundu wa chimanga, chimanga, komanso mbatata. Ndi kuchuluka kwa zakudya zopanda pake mthupi la munthu, mafuta osungirako mafuta amawonjezereka, omwe siabwino kwa odwala matenda ashuga okha, komanso kwa anthu omwe alibe matendawa.
Thupi laumunthu, lathanzi ndi odwala, limayenera kukhala ndi kuchuluka kwa chakudya chamagulu muzakudya zake za tsiku ndi tsiku. Izi zothandiza zimapezeka mu zipatso, nyemba, masamba, komanso mbewu monga chimanga. Koma, anthu omwe amapezeka ndi matenda ashuga ayenera kusamala kwambiri pakudya zakudya zosiyanasiyana, monga mbatata.
Kodi ndingathe kudya mbatata za shuga?
Ponena ngati anthu omwe ali ndi matenda ashuga angadye mbatata, lingaliro la akatswiri ndilogwirizana - izi masamba amaloledwa kudya, koma ochepa.
Mwambiri, mbatata ndi chakudya chofunikira kwambiri, chomwe chili ndi mavitamini ambiri osiyanasiyana. Komabe, pali kuchuluka kwakukulu kwa ma polysaccharides mmenemo, kotero odwala matenda ashuga ayenera kusamala kwambiri pakulowetsa mu menyu tsiku lililonse (pafupifupi 250 g patsiku).
Koma kuwonjezera pakuwerengera kuchuluka kwa mbatata, iyenera kukonzedwa m'njira zina. Nutritionists amati njira yakukonzekera masamba awa imakhudza kwambiri thanzi la wodwalayo.
Popeza matenda ashuga nthawi zambiri amaphatikizidwa ndi zovuta m'matumbo, akatswiri amalimbikitsa kuti odwala matenda ashuga nthawi zonse amatsatira malamulo okhudza kuphika.
Kodi mungachepetse bwanji chakudya mu mbatata?
Kuthira mbatata kumachepetsa kwambiri wowuma. Kuphatikiza apo, njira yotereyi imakhala ndi phindu pamapangidwe a chimbudzi. Kuti muchepetse kuchuluka kwa wowuma mu mbatata - masamba osalidwa ayenera kutsukidwa pansi pamadzi.
Mizu yophika imasintha chimbudzi, pomwe m'mimba mudzaleka kupanga chinthu chomwe chimakulitsa shuga. Kuwukha kumachitika motere:
- Amasamba amasenda kenako ndikutsukidwa bwino.
- Amayikamo mbale (poto, mbale) ndikuthira ndimadzi ozizira.
- Mbatata amazimbira m'madzi ozizira kwa pafupifupi maola 11.
Munthawi imeneyi, ambiri okhuthala ndi zinthu zina zosafunika komanso zovulaza kwa anthu omwe ali ndi matenda ashuga amatuluka mbatata. Kuti mugwiritse ntchito kwambiri, ma wax amakonzedwa motere ndi omwe amawongolera bwino.
Kodi njira zina zophikira mbatata za odwala matenda ashuga ndi ziti?
Mu yunifolomu. Ndikofunika kwambiri kwa anthu odwala matenda ashuga kudya mbatata yophika mu zikopa zawo.
Zokazinga. Pochulukirapo, kugwiritsa ntchito mbatata yokazinga ndi tchipisi ophika mu mafuta a masamba ndizololedwa. Koma mbatata yokazinga m'mafuta a nyama, ndibwino kuti musadye konse.
- Mbatata Yophika. Pamaso pa matenda a shuga a 2, ndikofunikira kudya mbatata zophika, zomwe zingapangidwe mu uvuni komanso ophika pang'onopang'ono. Koma mbatata zophika sizabwino kudya zokha. Ndikwabwino kuwonjezera mbale yazakudya izi, mwachitsanzo, saladi wa masamba atsopano. Muyeneranso kudziwa kuti mbatata imodzi yophika ili ndi zopatsa mphamvu zokwanira 145. Izi ziyenera kuganiziridwa popanga zakudya kwa odwala matenda ashuga. Komanso, masamba ophika motere amalimbikitsidwa kuti azikhala nawo pafupipafupi monga mndandanda wamatenda a mtima ndi mtima.
- Mu mawonekedwe owiritsa. Njira yophika iyi ndi yabwino kwambiri kwa odwala matenda ashuga. Mtundu wophika mbatata yophika uli ndi zopatsa mphamvu pafupifupi 114. Zakudya zotere zimakhudzanso kusintha kwa zakudya zamasamba monga timadziti ta zipatso popanda shuga ndi mkate wathunthu wa tirigu wokhala ndi chinangwa.
- Mbatata zosenda. Mbatata yowiritsa yophika chifukwa cha anthu odwala matenda ashuga, ndikosayenera kudya. Chochititsa chidwi, mbatata zosenda bwino zimachulukitsa shuga, komanso maswiti kapena Coca-Cola. Makamaka, shuga amawuka ngati mbaleyo yophika mu mafuta osati madzi.
Kodi ndiyenera kuyang'ana chiyani ndikagula mbatata?
Mukamasankha mbatata, chinthu choyamba muyenera kukonda makulidwe aang'ono aang'ono. Masamba nthawi zina sawoneka bwino kwambiri, komabe, amatha kukhala ndi nyumba yonse yosungiramo zakudya.
Zinthu zopindulitsa izi zimaphatikizapo bioflavonoids, zomwe zimakhala ndi mphamvu yolimbitsa m'mitsempha yamagazi ndi mavitamini B, PP, C. Ngakhale mu tubers tating'onoting'ono tambiri timakhala ndi zinthu zochititsa chidwi monga chitsulo, calcium, zinki, magnesium ndi zina.
Pazonse, zinthu zomwe zimaloledwa kugwiritsidwa ntchito tsiku ndi tsiku ndi anthu odwala matenda ashuga ziyenera kuyang'anidwanso ndi thupi limodzi. Mwachitsanzo, gawo laling'ono la mbatata zophika mu zina zimatha kuwonjezera magazi, pomwe mwa ena chizolowezi cha magazi sichisintha.
Ngati odwala matenda ashuga amatsatira njira inayake yopatsa thanzi, amatha kukhala ndi moyo wathanzi. Kupatula apo, njira yolingaliridwa bwino yopangira zakudya za anthu odwala matenda ashuga ndi chitsimikizo cha thanzi labwino komanso kusangalala.
