Popewa kudumpha mu glycemia ndikusagwira magwiridwe ake, odwala matenda ashuga ayenera kutsatira zakudya zochepa. Zinthu zonse za shuga ndizopatsa mphamvu zambiri ndipo zimakhala ndi zoletsa. Kodi ndizotheka kudya chokoleti ndimatenda a shuga? Inde, akatswiri ambiri azakudya amaloledwa kugwiritsa ntchito mankhwalawa kuti achepetse thupi, ndipo asayansi ya cocoa apeza ma antioxidants omwe amalepheretsa kuwoneka kwambiri komanso kuchepetsa kuchuluka kwa shuga mwanjira yachilengedwe. Kodi ndi mtundu wanji wa mankhwala omwe ayenera kusankhidwa, ndipo momwe amagwiritsidwira ntchito mopatsa mchere?
Phindu ndi zovuta za chokoleti zamtundu wa 2 ashuga
Chochita cha chokoleti chitha kuonedwa ngati chofunikira, ndipo koposa zonse, chothandiza, ngati chili ndi nyemba zopitilira 70% ya cocoa. Mwachitsanzo, mu chokoleti chakuda mumakhala shuga, zosungirako, zodetsa zoyipa ndi zowonjezera. Mndandanda wake wa glycemic ndi wotsika kwambiri - magawo 23 okha. Pazinthu zina zothandiza pa confectionery iyi zikuyenera kuwonetsa:
- ma polyphenols omwe amapezeka mu nyemba za cocoa ali ndi zotsatira zabwino pamtima wamtima, kuwonjezera kuchuluka kwa magazi, kuteteza maselo a DNA ku carcinogens, komanso kupewa maselo a khansa;
- flavonoids omwe amalimbitsa makoma amitsempha yamagazi, amachepetsa kuchepa mphamvu ndi kupezeka kwa ma capillaries;
- kuchuluka machulukidwe mapuloteni;
- catechin - antioxidant wamphamvu yemwe amalepheretsa kukula kwa matenda am'mimba komanso amalimbikitsa kuchepa thupi;
- mchere womwe umakhudzidwa ndi zonse zofunikira za metabolic;
- Vitamini E, yemwe amateteza maselo kuizoni;
- ascorbic acid, yomwe imasintha mkhalidwe wa mawonekedwe osakanikirana ndi mafupa;
- zinc, yomwe imagwira ntchito mu enzymatic, imathandizira ntchito yama cell majeremusi, kuthandiza chitetezo cha mthupi kumenyana ndi ma virus ndi matenda, ndikuthandizira ntchito ya kapamba;
- potaziyamu, kupereka mulingo woyenera kuthamanga, kukhazikika kwa asidi-woyambira bwino wamagazi, kukulitsa chimbudzi cha mkodzo.
Akatswiri amalangizira kudya chokoleti chamdima kwa odwala matenda ashuga, chifukwa zimawonjezera mphamvu yogwira ntchito komanso kukana kupsinjika, kumalimbitsa chitetezo cha thupi, kusintha kagayidwe kachakudya, kamakhala ndi zotsatira zabwino pamitundu ya maselo ndi minofu, kukhazikika kwa magazi, kumathandiza chithokomiro cha chithokomiro. Kugwiritsa ntchito bwino zinthu zamagetsi kumakupatsani mwayi wopezanso mankhwala omwe amawotcha shuga, ndikuchepetsa. Chokoleti chamdima, chakuda chimalimbikitsidwa pochiza matenda a prediabetes.
Matenda a shuga ndi kupsinjika kudzakhala chinthu chakale
- Matenda a shuga -95%
- Kuthetsa kwa mitsempha thrombosis - 70%
- Kuthetsa kwa kugunda kwamtima kwamphamvu -90%
- Kuthana ndi kuthamanga kwa magazi - 92%
- Kuwonjezeka kwa mphamvu masana, kukonza kugona usiku -97%
Ziri kwa katswiri kusankha ngati angaphatikizire chokoleti muzakudya za odwala matenda ashuga. Kupatula apo, chilichonse chomwe chimapangidwa chimakhala ndi katundu wopindulitsa komanso contraindication. Anthu omwe ali ndi vuto lililonse lokhazikika komanso omwe amakonda kuchita ziwengo sangathe kugwiritsa ntchito chakudya. Imadziwikanso chifukwa cha zovuta ndi ziwiya zamatumbo, popeza tannin mu kapangidwe kake kameneka imakhala ndi zochita zowoneka bwino ndipo imatha kuyambitsa kupweteketsa mutu komanso mutu waching'alang'ala.
Pamakhalidwe oyipa a zabwino, zotsatirazi zingathe kusiyanitsidwa:
- Kukula kwa kusuta;
- kulemera msanga pamene kudya kwambiri;
- kuchotsa kwamadzimadzi;
- kuthekera kwadzimbidwa;
- kuthekera kwa chifuwa chachikulu.
Ngati munthu akukhulupirira kuti chokoleti ndi matenda ashuga sizigwirizana, kapena mkhalidwe wake sukulolani kugwiritsa ntchito izi, kulakalaka maswiti kumakwaniritsidwa ndikumwa chikho chimodzi kapena ziwiri za cocoa patsiku. Chakumwa ichi chimafanana ndi kukoma ndi kununkhira kwa chokoleti chenicheni, sichikhala ndi zopatsa mphamvu zambiri ndipo sichikhudza kuwerenga kwa glucose.
Ubwino wa chokoleti chakuda
Kukula kwa matenda okoma nthawi zambiri kumayendetsedwa ndi njira zina za pathological. Nthawi zambiri dongosolo lamagazi limakhudzidwa nawo. Makoma ake amawonda pang'onopang'ono, opunduka, amakhala osakhazikika komanso osachepera. Vutoli limatheka ndi mitundu yonse iwiri ya shuga yomwe siyodalira insulini komanso yosadalira insulini.
Kuphatikizidwa pafupipafupi kwa chokoleti chamdima chamtundu wapamwamba ndi nyemba zaphika za cocoa komanso kusapezeka kwamafuta akudya muzakudya kumalimbitsa kayendedwe kazinthu ndipo ndi njira yodalirika yotetezera chitukuko ichi. Chifukwa cha chizolowezi cha bioflavonoid, kutanuka kwa makoma am'mimba kumawonjezeka kwambiri, kusayenda kwawo komanso kuperewera kumachepa.
Kuphatikiza apo, chokoleti chimathandizira kuti pakhale ma cholesterol apamwamba kwambiri ("abwino"), omwe amachepetsa kuchuluka kwa lipoproteins otsika. Ngati pali cholesterol yambiri "yoyipa" m'magazi, tinthu tambiri timadziunjikira ndipo timayikidwa pazenera zazing'onoting'ono zazing'ono (kenako zazikulu) momwe zimakhalira, zomwe zimatsogolera ku thrombosis ndi kusayenda.
Kupanga cholesterol "yabwino", yomwe imapangidwa ndi chokoleti chamdima, imatsuka magazi m'magazi am'mafuta, imakongoletsa kuthana kwa magazi ndikuchepetsa kuthamanga kwa magazi. Izi zimapangitsa mankhwalawa kupewa kwambiri matenda oopsa monga stroke, ischemia, mtima.
Chokoleti Chapadera cha Odwala
Kuphatikiza pa mitundu yowawa yovomerezeka, pali chokoleti chapadera, cha odwala matenda ashuga, omwe akuphatikizapo:
- M'malo mwa shuga (nthawi zambiri opanga amagwiritsa ntchito fructose).
- Mafuta ophikira, chifukwa chomwe glycemic index yamatimu amachepetsedwa.
- Zinthu zachilengedwe (inulin).
- Cocoa kuchokera pa 33 mpaka 70%.
Inulin imapezeka kuchokera ku mapeyala a dothi kapena kuchokera ku chicory. Ichi ndiye chakudya chamafuta ochepera mphamvu chomwe, chikasweka, chimapanga fructose. Thupi limatenga mphamvu yochulukirapo komanso nthawi kuti liwonongeke kuposa kuyamwa shuga wamba. Komanso, insulini ya mahomoni pakuchita izi sikufunika.
Chokoleti chokhazikitsidwa ndi Fructose chimakhala ndi kukoma kwake, ndipo sichofanana ndi chokoleti chokhazikika. Koma ndiye mchere wopanda vuto kwambiri komanso wolakalaka kwambiri kuposa wakuda uja. Akatswiri amalimbikitsa kuti idye dzino lokoma ndi chizolowezi cha matenda a shuga.
Ngakhale ali otetezedwa chotere, chokoleti chopanda shuga chomwe chikuyenera kudyedwa chimayenera kudyedwa pang'ono. Zomwe zimachitika tsiku ndi tsiku ndi 30 g. Mankhwalawa samakhala ocheperako ndipo amatha kutsogolera mapaundi ochulukirapo.
Akatswiri achingelezi amapanga chokoleti pamadzi opanda shuga kapena mafuta. Choyamwa mkaka chimapangidwanso, chomwe chimasiyana ndi chowawa ndikuphatikizidwa ndi Maltitol, zotsekemera zofanana mu chitetezo ku inulin, pakupanga. Iwo imayendetsa ntchito za chimbudzi ndipo imapangitsa matenda a matumbo microflora.
Kodi ndimtundu wanji wa chokoleti choti musankhe matenda ashuga
Sizovuta kupeza chokoleti chopatsa thanzi chomwe sichingapweteke munthu wodwala matenda ashuga. Ndikokwanira kuziwunikira malinga ndi njira zingapo:
- kupezeka kwa cholembedwa chosonyeza kuti mankhwalawa ndi odwala matenda ashuga;
- kupezeka kwa chidziwitso cha shuga malinga ndi sucrose;
- mndandanda wa machenjezo okhudza kuwonongeka kwa zigawo zake;
- kupezeka kwa kapangidwe ka nyemba zachilengedwe, osati m'malo mwake zomwe sizimathandiza wodwala. Zinthu zoterezi ndi zomwe zimachokera zimatha kubweretsa chimbudzi komanso kusakhudzidwa kosafunikira kwa thupi;
- phindu la chokoleti chazakudya sayenera kupitirira 400 kcal pa 100 g;
- mulingo wa mikate yazakudya uyifanane ndi chizindikiro cha 4,5;
- mchere suyenera kukhala ndi zokometsera zina: mphesa zamphesa, mtedza, ma cookie, ma waffle, ndi zina zotere. Zimachulukitsa zipatso zamalonda, zimawononga thanzi la odwala matenda ashuga ndipo zimatha kudumpha kwambiri pakuwonjezereka kwa shuga m'magazi;
- Wokoma pamapangidwewo ayenera kukhala opanga, osati opangidwa. Kuphatikiza apo, ziyenera kukumbukiridwa kuti sorbitol kapena xylitol zimachulukitsa kwambiri zopatsa mphamvu za calorie pamene stevia sichikhudza glycemia ndi kuchuluka kwa zopatsa mphamvu.
Tisaiwale za kumaliza masiku, chifukwa ndikasungika nthawi yayitali mankhwalawo amayamba kuwawa komanso kuwawa kosasangalatsa.
Kukhalapo kwa malonda a confectionery okwanira mafuta ochulukirapo, mafuta amtundu wambiri komanso osapaka, mitundu yonse ya kununkhira ndi zowonjezera zonunkhira zimapangitsa chokoleti choterocho kuti chiziweruzidwa ndi shuga yachiwiri. Zitha kuyambitsa matenda oopsa a hyperglycemia komanso kuchulukitsa matenda omwe alipo - matenda oopsa, kusintha kwa ma atherosselotic m'mitsempha yamagazi, mtima.
Zakudya zopangidwa ndi anthu odwala matenda ashuga sizipezeka m'masitolo akuluakulu, kotero kuti ogula amatha kusankha chokoleti chakuda chakuda. Ngakhale ili ndi zopatsa mphamvu zambiri, koma akatswiri amalola kuti zizilowetsedwa muzakudya zochepa, zomwe zimachepetsa cholesterol, kudzaza thupi ndi mchere wofunikira ndikupangitsa kuti munthu azitha kugwira ntchito. Mitundu ya mkaka kapena yoyera simangokhala ndi kalori wokwera kokha, komanso yoopsa kwa matenda ashuga. Mndandanda wazinthu zamtunduwu ndi 70.
Chitani nokha chokoleti
Kutsatira zakudya zokhwima sikofunikira ayi, koma ndikofunikira ngati kuphatikizidwa kwa glucose kukwera m'magazi. Koma ngati zakudya sizikupezeka kwa anthu, mutha kupanga chokoleti chachilengedwe, chokoma cha matenda a shuga 2 nokha.
Chinsinsi ndichosavuta. Zidzafunika:
- 100 g wa koko;
- 3 zikuluzikulu zazikulu za mafuta a kokonati;
- shuga wogwirizira.
Zosakaniza zonse zimayikidwa mumtsuko ndikusakanizidwa bwino. Zotsatira zomwe zimayambitsidwa zimatumizidwa mufiriji mpaka kukhazikika kwathunthu.
Kuti musinthe, mutha kupanga chokoleti chokoleti. Zosakaniza zotsatirazi zikuphatikizidwa mu Chinsinsi:
- kapu yamkaka;
- 200 g mafuta a kokonati;
- 6 zikuluzikulu zazikulu za koko;
- kapu ya chokoleti chakuda;
- 6 mbale zazikulu za ufa wa tirigu;
- matenda ashuga a shuga - kuyerekezera kokoma.
Zosakaniza zouma (zosinthanitsa ndi shuga, ufa, koko) zimasakanizidwa. Mkaka umabweretsedwa ku chithupsa ndikuphatikizidwa mosamala ndi osakaniza owuma. Kuyenda pamalawi pang'onopang'ono, malonda ake amawiritsa mpaka unakhuthala. Pasitala imachotsedwa pamoto. Chokoleti chophwanyika chimaphwanyidwaphwanyika ndikuwonjezeredwa ndi misa yotentha. Menya osakaniza ndi chosakanizira, kutsanulira mafuta a kokonati mosamala. Pasitala imasungidwa mufiriji. Kudya chokoleti kwa odwala matenda ashuga amtunduwu amaloledwa kukhala ndi zigawo ziwiri zazing'ono patsiku.
Ndi thanzi labwinobwino la wodwala komanso kuyang'anira glycemia, chokoleti ndi shuga zimaphatikizidwa kwathunthu. Mankhwala onunkhira sangathenso kutha kuposa gawo limodzi mwa magawo atatu a materawo patsiku, koma pokhapokha mukaonana ndi dokotala. Kupanda kutero, zotsatira za kuphwanya zakudya zingakhale zovuta kwambiri.
