Ndi zipatso ziti zomwe zingadyedwe kwa shuga: gome la mankhwala

Matenda a shuga nthawi iliyonse sangakhale sentensi, chifukwa mutha kukhala moyo mokwanira komanso mokwanira ngakhale mutadwala kwambiri. Sikoyenera kudzikana nokha zipatso ndi zipatso, ndikofunikira kuti akhale gwero la michere, mavitamini ndi fiber.

Muzochitika zotere, gawo lalikulu lidzakhala kusankha mosamala zipatso izi. Muyenera kuyang'ana pa zipatso ndi ndiwo zamasamba zomwe muli ndi shuga wochepa kwambiri, ndipo musaiwale za kukula kwake.

Zofunika! Pansi pa index ya glycemic, tiyenera kumvetsetsa kuchuluka kwa kusintha kwa glucose kuchokera ku chakudya chomwe chalowa m'thupi la munthu.

Kodi njira yabwino kwambiri kwa odwala matenda ashuga ndi iti?

Timalankhula za zipatso zomwe mungadye ndi matenda ashuga, tazindikira kuti awa ndi omwe omwe glycemic index yawo siipitilira 55-70. Ngati chizindikiro ichi ndichoposa 70, ndiye kuti mankhwalawo amasemphana ndi mtundu uliwonse wa matenda ashuga. Kutsatira malingaliro osavuta ngati awa, ndizotheka kuti shuga asadwale bwino. Kuphatikiza apo, ndikofunikanso kuganizira kuchuluka kwa chakudyacho.

Ndi mndandanda wa glycemic womwe umapangitsa kuti kumveketsa kuthamanga kwamatumbo omwe amayamba chifukwa cha magawo omwe amabwera chifukwa cha shuga ndikulowera m'magazi. Izi ndizofunikira kwambiri kwa odwala matenda a shuga, chifukwa kulumpha kwambiri m'magazi a glucose kumakhala kowopsa paumoyo komanso thanzi la wodwala.

Chodabwitsa cha matenda ashuga amtundu woyamba ndikuti zimachitika ali ang'onoang'ono ndichifukwa chake odwala amadziwa bwino zakudya zomwe amaloleza komanso zoletsedwa kotheratu. Matenda a 2 a shuga ndi chithunzi chosiyana pang'ono. Matendawa amakhudza anthu akuluakulu ambiri, omwe zimawavuta kuzolowera moyo wawo watsopano ndikupanga mndandanda wazipatso zambiri.

Kuti musankhe bwino, muyenera kugwiritsa ntchito mitundu ya wowawasa kapena yotsekemera komanso yowawasa yokha. Zosakaniza ndi shuga ndi zipatso zosiyanasiyana zimatha kukhala ndi vuto lalikulu pa thanzi, ndikupangitsa kulumikizana kwakukuru m'magazi a wodwala matenda ashuga.

Tisaiwale kuti zipatso kuchokera ku zipatso ndi ndiwo zamasamba zimalemera kangapo pa glycemia kuposa zinthu zomwe adazichotsa. Chithunzichi chimawonedwa poganizira kuti madzi ndi madzi opanda CHIKWANGWANI, chomwe chimagwira ntchito yofunika kwambiri pakuphatikizidwa kwa shuga. Tebulo lomwe lidaperekedwa lidawonetsa masamba, zipatso, juwisi kuchokera kwa iwo, komanso mndandanda wawo wa glycemic.

Kodi kudya odwala matenda ashuga?

Odwala omwe ali ndi matenda ashuga amatha:

• zipatso zamphesa;
• maapulo
• malalanje;
• mapeyala
• pafupi ndi zipatso zina zomwe zimamera pamtengo.

Muyenera kusamala pang'ono ndi mango, kugwiritsa ntchito mavwende, mavwende ndi zinanazi, zipatso izi za shuga sizili bwino konse.

Zipatsozo zomwe zili ndi matenda ashuga zomwe zimapangidwira matendawa zikhala ndi chisonyezo chapamwamba kwambiri cha glycemic. Wodwala wamtundu uliwonse wa shuga samalimbikitsidwa kuti azidya zipatso zilizonse zouma.

Kukhala kofunikira kuphatikiza pakudya osati masamba, zipatso, komanso zipatso:

lingonberry;

plums

mandimu;

• cranberries;
• jamu;
• hawthorn;
• cranberries;
• sea ​​buckthorn;
• ofiira ofiira.

Komanso, simungathe kudya zipatso zosaphika zokha, komanso kuwapatsa zosiyanasiyana pokonza. Mutha kuphika zakudya zamtundu uliwonse, koma osakhalitsa kuwonjezera shuga. Njira yabwino ingakhale kugwiritsa ntchito choloweza shuga. Komabe, ndibwino, Inde, kudya masamba ndi zipatso mwanjira zawo.

Ngati mukufuna chipatso choletsedwa, ndiye kuti mutha kudzipulumutsa mwakugawika munjira zingapo. Izi sizingobweretsa chisangalalo m'mimba, komanso sizingayambitse kukwera kwamagazi a shuga.

Momwe mungawerengere gawo labwino kwambiri?

Ngakhale chipatso chotetezeka kwambiri pankhani ya glycemia chimatha kukhala zovulaza mtundu uliwonse wa matenda ashuga ngati amadyedwa mopanda malire. Ndibwino kuti musankhe imodzi yomwe imagwirizana mosavuta ndi dzanja lanu. Kuphatikiza apo, mutha kungogawa apulo wamkulu kapena lalanje, vwende, mzidutswa, ngati simupeza chipatso chaching'ono.

Ponena za zipatsozo, gawo loyenerera likakhala kapu yaying'ono yodzaza ndi iwo. Ngati tikulankhula za vwende kapena mavwende, ndiye kuti, kagawo kakang'ono kamodzi pakudya, pambuyo pake, sikokwanira. Pali chinyengo china chomwe chingathandize kuchepetsa kuchuluka kwa mafuta ochulukirapo kukhala shuga. Izi zitha kuchitika ngati mutadya masamba ndi zipatso kapena zipatso limodzi ndi tchizi, mtedza kapena makeke okhala ndi mafuta ochepa.

Chisankho choyenera kwa odwala matenda ashuga

Poyang'ana koyamba, zitha kuwoneka kuti munthu amene akudwala matenda ashuga amtundu uliwonse ayenera kudzilanda yekha chilichonse, koma malingaliro awa ndi olakwika! Pali zipatso zabwino zomwe zimakwaniritsa thupi ndi kuchuluka kwa mavitamini ndi fiber.

Maapulo Amatha kudyedwa ndi matenda a shuga a 2 kapena mtundu 1. Ndi maapulo omwe ali ndi pectin, omwe amatha kuyeretsa magazi moyenera ndipo potero amathandizira kutsitsa shuga. Kuphatikiza pa pectin, maapulo amakhala ndi vitamini C, potaziyamu, fiber ndi chitsulo pazokwanira zokwanira. Zipatsozi zimapezeka chaka chonse ndipo zitha kuthana ndi mawonetseredwe a kukhumudwa, kuchotsa madzi ochulukirapo ndikuchepetsa kutupa. Mwa njira. mwatsoka, ndi matenda ashuga ndikwabwino kudziwa zomwe mungadye ndi kutupa kwa kapamba kuti zakudya ziziwayendera bwino.

Mapeyala Ngati mungasankhe zipatso zosakoma kwambiri, ndiye kuti, ngati maapulo, zimadzakimbidwa m'mimba kwa nthawi yayitali, komanso zimathandizira kuchepetsa thupi.

Mphesa Aliyense adziwa kale kuti zipatsozi zimakhala ndi vitamini C wambiri, yemwe amateteza thupi ku ma virus, zomwe ndi zofunikira kwambiri panthawi ya chimfine chachikulu. Glycemic index ya mphesa ndi yaying'ono kwambiri mwakuti ngakhale chipatso chachikulu chokwanira, chodyedwa mu malo amodzi, sichingayambitse kuchuluka kwa glucose m'magazi a wodwala matenda a shuga mellitus amtundu uliwonse.

Koma bwanji za zipatso zouma?

Monga taonera kale, zipatso zouma za odwala omwe ali ndi matendawa zili zoletsedwa kwambiri. Koma, ngati mukuwonetsa kulingalira pang'ono, ndiye kuti ndizotheka kuphika chakumwa osati chokoma, komanso chopanda vuto mwa glycemia. Kuti muchite izi, zilowani zipatso zouma kwa maola 6 kenako ndi kuwira kawiri, koma nthawi iliyonse kusintha madzi kukhala gawo latsopano.

Mabulosi Abwino a shuga

Mtengo wamtengo wapatali umatha kutchedwa chitumbuwa. Mabulosiwo amakhala ndi coumarin ndi chitsulo chachikulu kwambiri kotero kuti nkokwanira kuti magazi asapange magazi. Ngakhale ma Cherries okoma sangapangitse shuga wambiri kupanga.

Gooseberry, makamaka mwana, adzakhala othandiza pagulu lino la odwala. Muli michere yambiri ndi vitamini C.

Mabulosi akuda, lingonberry ndi mabulosi amnyumba yosungirako yeniyeni ya mavitamini a B, P, K ndi C, pectin ndi ma tannins apadera.

Ma currants ofiira ndi akuda amakhalanso njira yabwino kwa odwala omwe ali ndi matenda osokoneza bongo a mitundu yonse. Osabadwa zipatso zokha, komanso masamba a chitsamba chodabwitsachi. Ngati mumasamba masamba osalala ndi kuwira m'madzi otentha, mumapeza tiyi wabwino kwambiri.

Wofiyira, wowiritsa pakamwa komanso wowoneka bwino wa rasipitala amathanso kukhala mlendo m'zakudya za anthu odwala matenda ashuga, komabe simukuyenera kutenga nawo mbali chifukwa chazambiri za fructose mu mabulosi.

Matenda a shuga sangayerekeze kudya mokwanira komanso osiyanasiyana. Ndikofunika kungosunga zonse zomwe zidadyedwa ndikusankha zakudya zokha zomwe sizingavulaze thupi lomwe layamba kufooka. Ngati wodwalayo sanayang'ane kwathunthu ndi zipatso zololedwa, ndiye kuti mutha kuyambitsa kakalata kapadera komwe mungathe kujambula zonse zidyedwa ndi zomwe zimachitika tsiku lililonse. Njira yotereyi ku bizinesi singakuthandizeni kukumbukira zakudya zomwe zili ndi index yotsika ya glycemic, komanso kusiyanitsa zakudya zanu moyenera.

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