Momwe mungasankhire mkate wa shuga

Zinthu zina zomwe zimaletsedwa kwa odwala matenda ashuga zitha kusintha mmalo ndi mayendedwe ofunikira. Mwachitsanzo, anthu omwe amadya zakudya zopatsa thanzi amasintha kuchokera ku mkate kupita kuma roll osiyanasiyana, malinga ndi opanga, sangangokhala gwero la chakudya, komanso amatha kukwaniritsa zosowa za thupi zamafuta ndi mavitamini.

Kodi ndingathe kudya mkate ndi matenda ashuga? Ndizotheka, koma si onse. Muyezo waboma lazomwe zapangidwa ndi zachikale ndipo sizikukwaniritsa zofunika pakupanga zamakono, choncho wopanga aliyense ali ndi njira yakeyake. Zina mwazakudya zabwino zoterezi zimatha kudyedwa ndi shuga popanda mantha a shuga. Zina sizosiyana kwambiri ndi mkate wa tirigu ndipo zimapangitsa kulumpha lakuthwa mu glycemia.

Kodi masikono a mkate ndi kapangidwe kake

Pazina "mkate" 2 zopangidwa mosiyana kwambiri zimapangidwa:

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%

1. Masikono amabavu ndi makeke oonda, oderako, omwe amakhala amkapangidwe. Mawonekedwe awo ali pafupi ndi mkate wamba. Pophika, ufa, mafuta (kuphatikizapo margarine), ndipo nthawi zina shuga, yisiti, ufa wa mkaka umagwiritsidwa ntchito. Masikono amawu amakopa ogula ndi zina zowonjezera: chinangwa, mbewu ndi mtedza, zipatso zouma ndi masamba. Kusankha kwa mkate wophika ndi kwakukulu. Chofunika kwambiri kwa anthu odwala matenda ashuga kuchokera ku peeled ndi lonse lathunthu ufa wopanda flavorings ndi kusinthidwa wowuma.
2. Mkate wowonjezera ndi zipatso za chubby, nthawi zambiri kuzungulira. Pa mkate uliwonse, mbewu zomwe zimatupa ndi kuphulika ngati zipatsozi zimawoneka bwino. Nthawi zambiri amakhala ndi kukoma kwachilengedwe kopanda shuga, mafuta, zonunkhira ndi zina zowonjezera zonunkhira. Mikate iyi imapangidwa kuchokera ku mbewu zonse za buckwheat, chimanga, barele la ngale, tirigu. Mbewu zimanyowa kwa nthawi yayitali, pambuyo pake zimayikidwa mu kachipangizo kapadera - chowonjezera. Chifukwa cha kuthamanga ndi kutentha, mbewu zam'mundamo zimatupa pakapita masekondi, zimaphatikizika mu keke limodzi, zomwe zimakumbukira za polystyrene. Ku Russia, mkate wowonjezera siwodziwika bwino kuposa wamba. Ndipo pachabe: malonda awa ali ndi mawonekedwe oyenera popanda zopangira zowonjezera. Kuphatikiza apo, chifukwa cha nthawi yochepa yochizira kutentha mu mbewu, zinthu zambiri pazinthu zofunikira zimatsalira. Tsoka ilo, ukadaulo wopanga sukulola kupanga mkate kuchokera ku mbewu zabwino kwambiri za shuga. Pazonse zomwe zingachitike, ma buckwheat okha, barele wa pearl ndi oat crunchies amaloledwa kwa odwala matenda ashuga.

GI ndi zopatsa mphamvu

Mtundu 2 wa matenda ashuga, chisamaliro chapadera chimaperekedwa kuti muchepetse zakudya zopatsa mphamvu, chifukwa odwala ambiri ndi onenepa kwambiri. Ngakhale zili zamagulu azakudya, masikono a mkate sangathe kutchedwa opepuka. Mtengo wawo wa caloric umasiyana pang'ono ndi zopatsa mphamvu za mkate wamba, popeza zinthu zonsezi zimapangidwa kuchokera ku zomwezi - tirigu, yemwe ali ndi thanzi labwino kwambiri. Pafupifupi, 100 g wa mkate (mapaketi wamba a zidutswa za 9-13) ali ndi 300 kcal. Ma mbale a Crispy ndi kuwonjezera kwa mtedza, njere, mafuta a masamba amatha "kukoka" pa 370-380 kcal. Zakudya za kalori za odwala omwe ali ndi shuga omwe ali ndi zitsamba ndi ndiwo zamasamba ndizochepa pang'ono - pafupifupi 210 kcal.

Ngakhale mkate wapamwamba kwambiri, odwala matenda ashuga ambiri amachepetsa thupi akamatembenukira kwa iwo. Izi zikufotokozedwa ndi kuchepa kwa kulemera kwa chakudyacho: pafupifupi magalamu awiri a sangweji amafunika pafupifupi 50 g wa mkate, ndipo mikate iwiri imalemera osapitilira 20 g.

Mndandanda wa mkate wa glycemic umatengera kapangidwe kake:

• GI yapamwamba kwambiri (yoposa 80) imapezeka m'miyala ya mpunga ndi chimanga. Ndi matenda ashuga, ndizoletsedwa kwathunthu;
• Mu malo achiwiri - mkate wa tirigu wopanda chinangwa, GI yawo - pafupifupi 75;
• GI ya buckwheat, oatmeal ndi miyala ya balere - mayunitsi 70, ngati CHIKWANGWANI chidawonjezedwa pakuphika - 65;
• Mikate yophika kuphika yokhala ndi matenda a shuga a 2 amawoneka kuti ndi otetezeka kwambiri, ochiritsira GI ndi 65, omwe ali ndi chinangwa - 50-60.

Ubwino ndi kuvulaza mkate mu shuga

Nutritionists amawona zomwe zili pazakudya zazakudya ndizopindulitsa kwambiri za mkate. Buckwheat ndi oats ali ndi mitundu yambiri yazachilengedwe - pafupifupi 10%. Crispbread wa mbewu zina umalemera ndi chinangwa. Zinthu za fiber zimawonetsedwa phukusi. Ngati pali oposa 10 g pa 100 g, buledi yemwe ali ndi matenda a shuga a 2 amamwa kwambiri pang'onopang'ono, ndikupangitsa kukula kochepa kwa shuga.

Zothandiza pazakudya zamafuta:

A tsiku, munthu ayenera kudya 25 g wa CHIKWANGWANI, odwala matenda ashuga tikulimbikitsidwa kumwa kwa 40 g.

Zomera zonse ndizofanana pakupanga, zimakhala ndi 58-70% chakudya (makamaka wowuma), 6-14% yama protein. Munthu wamakono samasowa zinthu izi, kotero, zophika zophika mkate zitha kupezeka popanda zakudya, ndikungosiyamo phala lokha. Odwala matenda a shuga oopsa amakhala ndi chiyembekezo chokana zonse ndi buledi. Ngati wodwala matenda ashuga azilamulira bwino glycemia, safunikira malamulo okhwima amenewo, amatha kugula mikate 3-5 patsiku.

Zakudya zopatsa thanzi zowonjezera mphamvu sizokhazo zowononga mkate. CHIKWANGWANI pakapangidwe kake kamatha kubweretsa zabwino komanso zoipa. Ndi zovuta zina zakudya zam'mimba (zilonda ndi kukokoloka kwa mucosa m'mimba), chakudya chilichonse chomwe chili ndi ulusi woletsedwa sichimaletsedwa. Ngati mungaganize zophatikiza mkate muzakudya zanu, onjezerani madzi akumwa. Fayilo "imagwira" pokhapokha potupa. Ngati sichinyowetsedwa ndi madzi okwanira, chiopsezo chodzimbidwa. Ndikofunika kwambiri kuwona njira zam'madzi azimayi oyembekezera omwe ali ndi matenda ashuga, chifukwa magwiridwe antchito a chimbudzi amakhala pafupipafupi pakukonzekera.

Ndi mtundu wanji wa mkate womwe ungathe odwala matenda ashuga

Zozungulira mkate ndi zotchuka, zinthu zambiri kuchokera kwa opanga osiyanasiyana zimaperekedwa m'masitolo. Kuti mudziwe ngati mungadye mkate kapena matenda a shuga awiri kapena ayi, muyenera kupenda mosamalitsa zomwe zili patsamba:

1. Mkate wa rye ndiye wonenepa kwambiri, komanso wothandiza kwambiri kwa matenda ashuga. Mu kapangidwe koyamba ziyenera kufotokozedwa ufa wa rye. Ndikofunikira kuti chinangwa (tirigu akhoza kuwonjezera) ziwonjezeke. Chonde dziwani: ndi cholesterol yayikulu, odwala matenda ashuga amitundu iwiri amaletsedwa ku malonda a margarine.
2. Anthu ambiri omwe ali ndi matenda ashuga amatcha mkate wa tirigu kukhala wokoma kwambiri. Zinthu zokongoletsera zimawonjezeredwa pazinthu zamiyala ya tirigu: zokometsera zosiyanasiyana, zipatso zouma, kukoma, shuga, caramel, uchi, molasses, chokoleti. Zakudya zokhala ndi zowonjezera zotere sizosiyana kwambiri ndi ma cookie, chifukwa chake ndizoletsedwa kwa anthu odwala matenda ashuga. Kodi odwala matenda ashuga angatani: makamaka ndi chinangwa kapena mbewu zonse, zololedwa - zotayidwa ndi mpendadzuwa, zitsamba, zouma zouma za ku Yerusalemu, amaranth, sinamoni.
3. Mukamayang'ana ngati mungathe kudziwa mkate, muzifufuza moyenera. Zambiri zomwe zimawonetsedwa, zimapangitsa kuti wopanga akhale woyenera. Zolemba za mkate zimayikidwa ngati chakudya chopatsa thanzi, kotero kuti wogula ali ndi ufulu wodziwa kuphatikizika kwawo, mpaka zomwe zili ndi mavitamini ndi michere pachidutswa chimodzi ndi 100 g. Simuyenera kugula mkate womwe kuchuluka kwake kwa fiber sikudziwika. Mwambiri, amakhala ndi ufa wamba, yisiti, margarine ndi kununkhira, zomwe zikutanthauza kuti adzayambitsa kwambiri glycemia mu mtundu 2 wa matenda ashuga.
4. Mkate wabwinoko umaphika bwino, umaphika kwathunthu ndi kuwuma. Ngati akupanikizika mosavuta kapena okhazikika kwambiri, tekinoloje yopanga yasokonekera. Zolemba za mkate ziyenera kukhala zosavuta kuziluma, kukhala ndi mbali zosalala, zowuma, zopentedwa mwaluso, zophatikizika ndi mitundu yowonjezera ndizovomerezeka.
5. Mukamasankha mikate yodwala matenda ashuga a 2, muziganiza bwino za ma CD. Makatoni okhala ndi khadi ayenera kusunga mawonekedwe, maphukusi ayenera kukhala osasunthika. Matumba okhala muthumba lotulutsidwa amatha kuwuma kapena, m'malo mwake, kunyowa, kapena ngakhale kuwumba mkati.
6. Yang'anirani tsiku la kumaliza ntchito. Kwa mkate wowonjezera, ndi zaka 1.5, kuphika popanda zowonjezera - miyezi 10, ndi zowonjezera - miyezi isanu ndi umodzi. Zolemba bwino za mkate zimatha kuzimiririka.
7. Ndi matenda a shuga, mutha kudya mkate wopanda makeke, amalimbikitsidwa kuti aphatikizidwe ndi tchizi chamafuta ochepa, tchizi tchizi, zitsamba, masamba ophika.

Momwe mungaphike nokha

Kugula buledi m'sitolo sikofunikira konse, kumatha kuphika kunyumba popanda zovuta komanso nthawi. Mu matenda ashuga, njira yakunyumba ndiyabwino koposa, popeza mutha kuwongolera kapangidwe kake mpaka gramu ndikuwonetsetsa kuti ndi otetezeka.

Mwachitsanzo, timapereka njira yophika buledi wa rye, ndi mfundo zomwezi mutha kuwaphika ndi ufa uliwonse. Maziko a Chinsinsi chake ndi ufa wa rye (bwino lonse tirigu), chinangwa mu mawonekedwe a ufa (osati granated), oatmeal. Timatenga zinthuzi mumagawo awiri a 80 g aliyense pa shuga. Zakudya zowonjezera shuga, mbewu zina zilizonse zimatha kukhala nthangala ndi zina zilizonse, zokometsera zowuma, muthirazo zitha kuyikidwa 120. Sakanizani zonse zouma, mchere. Ndipo onjezani 350 g madzi ndi 50 g yamafuta masamba, knead mosamala ndi supuni.

Chomalizidwa chimayenera kuyikidwira pa pepala lophika, ndikufalitsa 5mm wandiweyani, ndikudula mabango ndi mpeni. Zolemba za mkate sizichotsedwa bwino poto, motero amafunika kuwathandizira: matumba a silicone kapena pepala lalikulu lophika. Kirisiti kuphika kwa mphindi 30 mpaka 40, kuzizira kwa kutentha kwa chipinda papepala lophika, kenako nkuphwanya.

Chinsinsi cha kanema: buledi wa buckwheat