Mafuta okhala ndi matenda amtundu wa 2 shuga: ndizotheka kapena ayi?

Matenda a shuga amakhalanso oletsa kwambiri zakudya, kufunikira kwa chilichonse mwazomwe zimadziwika kale pambuyo podziwunika kuyenera kuyambiranso. Kuti timvetsetse ngati nkotheka kwa odwala matenda a shuga kuti adye mafuta anyama, tidzaphunzira mwatsatanetsatane kapangidwe kake ndi zinthu zina zofunikira. Tithana ndi zoopsa zomwe zingakhalepo chifukwa chomwa kwambiri ndipo tipeze momwe tingaphikirere ndikupangira izi kuti tichepetse kuvulaza.

Mafuta owaza, mafuta onunkhira, mapepala amkaka, ozizira osasuta, maliseche achinyengo, mafuta anyama, mafuta akunja kwa ife - zinthu zonsezi zimapangidwa kuchokera ku mafuta a nkhumba amchere. Kunenepa kwambiri kwamafuta kumatha kufika 15 cm, koma zakudya zokoma kwambiri zimapezeka kuchokera ku mafuta-masentimita anayi.

Kapangidwe ka mafuta anyama komanso ngati ali ndi shuga

Gawo lalikulu lamafuta ndi mafuta. Osachepera - m'mafuta okhala ndi zigawo zambiri za nyama, kuchokera 50 g pa 100 g ya mankhwala. M'mafuta oyera - mpaka 90-99 magalamu a mafuta.

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%

Mafuta ndiwopatsa mphamvu kwambiri wamafuta ambiri mu 1 g ya 9 kcal yonse. Zotsatira zake, mafuta okwanira gramu 100 amatenga theka la mphamvu ya tsiku ndi tsiku ya mkazi wolemera. Anthu odwala matenda ashuga a Mtundu Wachiwiri sayenera kutengeka ndi izi, chifukwa cholinga chachikulu cha chithandizo chawo ndikucheperachepera kenako ndikukula thupi pafupipafupi.

Koma zopatsa mphamvu zamafuta m'mafuta zilibe, kuchuluka kwake sikuposa 0,4 g, ndipo ngakhale chifukwa cha mitsempha ya nyama ndi zonunkhira. Chifukwa chake kukula shuga mafuta anyama sangayambitse.

Chifukwa cha kuchepa kwa shuga, mndandanda wamafuta a glycemic ndi zero, ndipo magawo a mkate nawonso 0. Chifukwa chake, odwala matenda ashuga omwe amadalira insulin ayenera kuganizira zinthu zokhazo, monga mkate kapena ndiwo zamasamba, powerenga kuchuluka kwa mankhwalawa.

Mtengo wamafuta:

Pali malingaliro kuti mafuta ndi malo osungira zinthu. M'mbuyomu, adalimbikitsidwa ngati othandizira odwala matenda a chibayo, chifuwa chachikulu, popewa khansa. M'malo mwake, mavitamini ndi michere yamafuta ochepa, ndikugwiritsira ntchito mankhwalawa chifukwa cha mankhwala kunamveka chifukwa cha zopatsa mphamvu zambiri.

Zakudya zokhazo zomwe zimapezeka m'mafuta ochulukirapo ndi selenium. Mafuta okwana magalamu zana amchere amchere amapatsa 10% ya zosowa za tsiku ndi tsiku za chinthu ichi. Selenium ya matenda ashuga zothandiza kwambiriZimathandizira kuyang'anira mitundu yonse ya kagayidwe, imagwira nawo ntchito ya oxidation ndikuchepetsa, ndipo ndi gawo la michere yomwe imateteza motsutsana ndi ma radicals aulere. Kuphatikiza apo, selenium imathandizira kuyamwa kwa ayodini ndi vitamini E, amathandiza thupi kukana mavairasi.

Zakudya zotsika mtengo za carb zomwe zimapangidwira matenda a shuga a 2 zimakhala ndi mafuta ambiri. Imapezeka m'mizere yamphesa, buledi wonenepa, chinangwa, nsomba zam'madzi komanso nyama. Mafuta sindiwo gwero lalikulu la selenium kwa odwala matenda ashuga.

Zinthu zopindulitsa mu mafuta:

Kodi mafuta abwinobwino amtundu wa 2?

Matenda a shuga kuphatikiza kagayidwe kachakudya kagayidwe kachakudya zimakwiyitsa mitsempha yamagazi, mavuto okhala ndi lipid metabolism, kunenepa kwambiri, kuphatikizapo ziwalo zamkati. Chifukwa chake, zakudya za anthu odwala matenda ashuga zimakonzedwa m'njira yoti mafuta azaka zosaposa 30%.

Ndiye kuti, ngati wodwalayo amadya 2000 kcal, mafuta amaloledwa 2000 * 30% / 812 * 100 = 74 magalamu patsiku.

Koma, ngakhale zochepa, chifukwa zakudya zotsalazo zilinso ndi mafuta ambiri, kuphatikizapo zobisika. Mafuta ochepa omwe amaloledwa ndi magalamu 20 patsiku, kapena supuni (zingapo zankhumba) pachakudya chilichonse.

Mafuta osachepera theka sayenera kukhala osapangidwa. Izi zimawonedwa m'mafuta. Mu 100 g yogulitsa 52 g yamafuta osakwaniritsidwa, kapena 62% ya mafuta onse.

Mafuta osagundika ndi chuma chachikulu cha mafuta. Ndi kuchepa kwawo, kuperewera kwa cholesterol "chabwino" komanso chowonjezera "choyipa" chimatuluka. Zotsatira zake, mafuta a hepatosis ndi atherosulinosis amakula, zovuta za matenda a shuga zimakulitsidwa - nephropathy ndi retinopathy, phokoso la matenda ashuga, kusowa kwa mavitamini A ndi D. Malinga ndi malipoti ena, kudya mafuta ambiri omwe amakhala ndi kusowa kwa osaphatikizika kumawonjezera kukana kwa insulin, chifukwa chake imawonjezera njira ya matenda ashuga. Mitundu iwiri.

Ma asidi osasinthika mumafuta:

1. Oleic acid ndi m'gulu la omega-9. Ndi gawo limodzi la membrane wa khungu, limawonjezera mphamvu ya mtima, limachepetsa mwayi wokhudzana ndi matenda oopsa, komanso limathandiza kupewa matenda ashuga. Chifukwa cha anti-yotupa, asidi wa oleic amalepheretsa chitukuko cha matenda a shuga a mellitus. Kuphatikiza pa mafuta anyama, asidiyu amapezeka mumafuta ambiri.
2. Linoleic acid ndi m'gulu la omega-3. Chifukwa cha izo, mulingo wa cholesterol woyipa ndi triglycerides m'mwazi umachepetsedwa, kukhumudwa kumalephereka, mwayi wa thrombosis komanso chiwopsezo cha matenda amtima chimachepa. M'thupi lomwe likukula, asidi wa linoleic amafunikira kuti apangidwe moyenera ndi ubongo.
3. Palmitoleic acid ndi yofunika kwambiri pakubwezeretsa khungu. Mu shuga mellitus, kuchuluka kwa chinthu ichi ndikofunikira kuti machiritso amamba komanso zilonda zam'miyendo zam'miyendo.

Zambiri zamafuta acid:

Zomwe zimaletsa kugwiritsa ntchito mafuta mu shuga

Ndi matenda a shuga a mtundu wachiwiri, adokotala amatha kuletsa kugwiritsa ntchito mafuta, ngati matendawa ali ovuta kuwonongeka.

1. Kunenepa kwambiri Kuphatikizidwa kwamafuta mumenyu ochepera kalori kumakukakamizani kuti muchepetse kuchuluka kwa chakudya chonse, chifukwa chomwe thanzi lake limakhala ndi thanzi, thupi limasowa mapuloteni komanso mavitamini.
2. Lipid kagayidwe (triglycerides> 3.6 mwa amuna ndi 2.7 mwa akazi) amafuna kuphatikizidwa ndi mafuta omwe ali ndi zakudya zofunikira.
3. Cholesterol kachulukidwe kakang'ono kuposa koyenera (> 6), chiopsezo chachikulu cha atherosulinosis.
4. Mavuto am'mimba. Mafuta ambiri - chakudya chambiri cha chimbudzi, chimatha kudzimbidwa, makamaka chifukwa chosowa ndulu.
5. Mafuta opaka Sizoletsedwa kwa edema ndi matenda oopsa, chifukwa mchere wambiri umathandizira kuwonjezera kukakamira ndikuwonjezera madzi owonjezera mu minofu.

Mafuta ochulukitsa omwe odwala omwe ali ndi shuga amatha kudwala komanso ali mwanjira iti

Inde, simuyenera kuphatikiza mafuta m'zakudya zanu za tsiku ndi tsiku za matenda ashuga. Koma kusangalala kangapo pamwezi kungakhale kothandiza. Choyamba, kusowa kwamafuta acids kudzadzazidwa, ndipo chachiwiri, menyu azikhala osiyanasiyana, zomwe zikutanthauza kuti zidzakhala zosavuta m'maganizo kupezekanso pakudya kwa anthu odwala matenda ashuga.

Kudya kamodzi kokha kwamafuta sikuyenera kupitirira 1 g pa kilogalamu ya thupi, bwino - mochepera, pafupifupi 30 g.

Kuletsedwa kwakukulu kumakhazikitsidwa pakukonzekera mafuta mu shuga mellitus:

1. Sizoletsedwa kupaka nyama yankhumba kumizu, popeza ikadzaza kwambiri, imapanga mpweya wa percinogen.
2. Sibwino kudya mafuta anyama osakanizidwa ndi ena mwa omwe amapezeka m'matumbo ena - benzpyrene.
3. Sodium nitrite imawonjezeredwa ndi mafuta anyama ambiri omwe amasungidwa. Mothandizidwa ndi timadziti tam'mimba, timasandulika kukhala ma nitrosamines, omwe angakhudze chiwindi ndi mitsempha yamagazi. Malinga ndi kafukufuku wina, nitrites imatha kukulitsa kukana kwa insulin ndikuwonjezera shuga.
4. Osagwiritsa ntchito mafuta anyama ndi mowa. Ngati kwa munthu wathanzi, chakudya chamafuta ndizofunikira kwambiri, ndiye kuti odwala omwe ali ndi matenda osokoneza bongo amaphatikizanso hypoglycemia.
5. Chifukwa cha kuchuluka kwambiri kwa kalori, ndibwino kuti muzikonda mafuta anyama ambiri okhala ndi nyama, mwachitsanzo, brisket yophika.
6. Osaphatikiza mafuta ndi zinthu zopangidwa ndi ufa, makamaka kuchokera ku ufa woyera, kuti musapangitse kukula kwa shuga. Ngati mukufunadi, mutha kupanga sangweji ndi rye kapena mkate wathunthu.
7. Bwenzi labwino kwambiri la mafuta anyama ndi ndiwo zamasamba, zatsopano kapena zosafunikira, komanso zophika.

Kuphika nokha

Kabichi Solyanka. Ichi ndiye chakudya chabwino kwambiri cha odwala matenda ashuga. Calorie yotsika ndi glycemic index ya kabichi ingathandize kuti shuga komanso kunenepa kwambiri, chifukwa cha CHIKWANGWANI, kugaya mafuta kumathandizika.

Mwachangu mafuta pang'ono ndi zigawo zambiri, onjezani 1 karoti ndi 1 anyezi wosankhidwa. Kugawidwa 350 g kabichi, kusakaniza ndi zosakaniza zina, kutsanulira kapu yamadzi, mchere, ndi tsabola. Mphodza pansi pa chivindikiro kwa mphindi 40. Mapeto, onjezani ndi supuni ya phala la phwetekere, zitsamba zatsopano ku mbale.

Biringanya ndi nyama yankhumba

Biringanya, popanda kusenda, kudula utali mbali imodzi. Podula, ikani magawo a nyama yankhumba, yokhala ndi tsabola, mchere ndi adyo. Kuphika pa kuphika pepala kwa mphindi 30. Mutha kudya zonse zotentha komanso zopaka. Mukatumikira, ikani mchere wambiri ndi zitsamba. Kwa 1 kg ya biringanya mudzafunika 100 g yamafuta ndi mutu wa adyo.

Zophika buledi

Sambani nkhumba ya nkhumba, pukutani ndi kuipukuta ndi mchere wosakaniza, adyo ndi tsabola wakuda (kwa 1 makilogalamu amafuta - 5 mavale a adyo, 20 g mchere, 5 g wa tsabola. Kukulani mafuta anyama angapo mu zigawo zingapo ndikuyika mu uvuni kwa ola limodzi. Nthawi ikadutsa, sungani chovalacho mu uvuni kwa theka la ola limodzi osatsegula chitseko, kenako maola 3 mufiriji.