Kodi ndingadye mkate wamtundu wanji ndi shuga komanso kuchuluka kwake?

Kuyambira chaka ndi chaka, zambiri zowonjezera pa mkate wamba zimawonekera: mumapezeka ufa wambiri wa gluten, ndipo mumapezeka zopatsa mphamvu zambiri, yisiti yowopsa, komanso zowonjezera zambiri zamankhwala ... Madokotala amachepetsa mkate kwa odwala omwe ali ndi matenda ashuga chifukwa chazopezeka ndi zakudya komanso mafuta ambiri a glycemic . M'mawu akuti, "mutu wonse" pang'onopang'ono umayamba kutayika patebulo lathu. Pakadali pano, pali mitundu yopitilira 12 ya zinthu zophika mkate, ndipo si zonsezo zomwe zimakhala zovulaza, kuphatikizapo mtundu wachiwiri wa matenda ashuga. Njere yonse, Borodino, mkate wa chinangwa ungaphatikizidwe muzakudya, malinga ngati zophika malinga ndi njira yoyenera.

Kodi ndichifukwa chiyani mkate umasemphana ndi shuga?

Mikate yamasiku ano ndi masikono, kwenikweni, sichitsanzo cha kadyedwe koyenera ka matenda ashuga:

1. Amakhala ndi kalori yayitali kwambiri: mu 100 g 200-260 kcal, mu chidutswa chimodzi 1 - osachepera 100 kcal. Ndi matenda a 2 a shuga, odwala ali ndi mafuta owonjezera. Ngati mumadya mkate pafupipafupi komanso mosapumira, zinthu zitha kuipiraipira. Kuphatikiza kunenepa, wodwala matenda ashuga amangoipitsa kubwezeretsa kwa shuga, chifukwa kuchepa kwa insulin ndi kukana insulini kukukula.
2. Zinthu zathu wamba zophika mkate zimakhala ndi GI yayikulu - kuyambira 65 mpaka 90 mayunitsi. Nthawi zambiri, buledi wa shuga amayambitsa kulumpha kwakukulu. Mkate Woyera ungagulidwe kokha ngati alembani matenda ashuga a 2 omwe ali ndi mawonekedwe ofatsa matendawa kapena omwe akuchita nawo masewera ena, ndipo ngakhale panthawi yaying'ono.
3. Popanga mikate ndi tirigu, tirigu amene amayeretsedwa bwino amagwiritsa ntchito zipolopolo. Pamodzi ndi zipolopolo, tirigu amataya mavitamini, fiber, ndi michere yambiri, koma amasunganso michere yonse.

Panthaŵi yomwe mkate ndiwo maziko a zakudya, amapangidwa kuchokera ku zinthu zosiyananso ndi mitundu yonse. Tirigu anali wamphamvu, sanatsukidwe bwino kuchokera kumiyeso yamakutu, njereyo inali pansi pamodzi ndi zipolopolo zonse. Mkate woterowo sunali wokoma kwambiri kuposa mkate wamakono. Koma idakamwa pang'onopang'ono, inali ndi GI yotsika komanso inali yotetezeka kwa matenda ashuga a 2. Tsopano mkate ndi wowotcha komanso wowoneka bwino, mumakhala zakudya zochepa mu izo, kupezeka kwa ma saccharides kumawonjezereka, chifukwa chake, pokhudzana ndi momwe glycemia imayambira shuga, siyosiyana kwambiri ndi confectionery.

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%

Ubwino wa mkate wa odwala matenda ashuga

Posankha ngati nkotheka kudya mkate ndi mtundu wachiwiri wa shuga, wina sanganene koma za phindu lalikulu la zinthu zonse zambewu. Maphala okhala ndi mavitamini B ambiri, mpaka gawo limodzi mwa magawo atatu a zosowa za tsiku ndi tsiku za odwala matenda ashuga mu B1 ndi B9 akhoza kukhala mu 100 g, mpaka 20% ya kufunika kwa B2 ndi B3. Ali ndi zinthu zazing'ono komanso zazikulu, ali ndi phosphorous, manganese, selenium, mkuwa, magnesium. Kuzikwanira mokwanira pazinthu izi mu shuga ndikofunikira:

• B1 ndi gawo la ma enzymes ambiri, ndizosatheka kutulutsa matenda a shuga omwe ali ndi vuto;
• ndi kutenga nawo mbali kwa B9, njira zochiritsira ndikubwezeretsa minofu zimapitilira. Chiwopsezo cha matenda a mtima ndi minyewa, omwe amapezeka mu shuga.
• B3 imakhudzidwa ndi njira zopangira mphamvu za thupi, popanda izi sizingatheke. Ndi matenda a 2 a shuga, kuwonda okwanira B3 ndichofunikira kupewa matenda ashuga ndi neuropathy;
• Magnesium kwa odwala omwe ali ndi matenda osokoneza bongo amafunika kukhalabe ndi calcium, sodium ndi potaziyamu m'thupi, matenda oopsa amatha chifukwa cha kuchepa kwake;
• manganese - gawo lama michere omwe amachititsa kagayidwe kazakudya ndi mafuta, ndizofunikira pakapangidwe kolesterolo mu shuga;
• selenium - immunomodulator, membala wa dongosolo la mahomoni.

Endocrinologists amalangiza odwala matenda ashuga posankha mkate womwe mungadye, ndikuwunikanso kapangidwe kake ka vitamini ndi mchere. Timapereka zakudya zomwe zimapezeka mumitundu yotchuka ya mkate mu% ya zosowa za tsiku ndi tsiku:

Kodi wodwala matenda ashuga ayenera kusankha mtundu wanji?

Mukamasankha chakudya choti mugulire wodwala yemwe ali ndi matenda ashuga, muyenera kuyang'anitsitsa mwachidwi cha chilichonse chophika buledi - ufa:

1. Ufa komanso ufa wa tirigu woyamba 1 umangoyipa mu shuga monga shuga woyengeka. Zinthu zofunika kwambiri mukaperera tirigu kuti akhale zinyalala za mafakitale, ndipo mafuta olimbitsa kwambiri amakhalabe mu ufa.
2. Mkate wosankhidwa ndi wopindulitsa kwambiri kwa matenda ashuga. Ili ndi mavitamini ambiri, ndipo mayamwidwe ake ndi ochepa kwambiri. Nthambi imakhala ndi 50% yazakudya zowononga, motero pali GI yochepa ya mkate wa chinangwa.
3. Mkate wa Borodino wa matenda ashuga umawerengedwa kuti ndi imodzi mwazovomerezeka. Imakonzedwa kuchokera ku chisakanizo cha tirigu ndi ufa wa rye ndipo imapangidwa molemera kuposa mkate woyera.
4. Mkate wa rye wokwanira wa shuga ndi njira yabwino, makamaka ngati fiber zowonjezera zimaphatikizidwira. Ndikwabwino ngati mpukutuwo umapangidwa ndi zithunzi za pepala, kwambiri, ufa wa peeled. Mu ufa wotere, michere yazachilengedwe yazakudya zimasungidwa.
5. Mkate wopanda gluteni ndi machitidwe omwe amapitilira mayiko ndi mayiko. Otsatira ovomerezeka aumoyo wathanzi adayambaopa mantha a gluten - gluten, omwe amapezeka mu tirigu, oatmeal, rye, ufa wa barele, ndipo adayamba kusintha kwambiri mpunga ndi chimanga. Mankhwala amakono amatsutsana kwambiri ndi zakudya zopanda shuga za mtundu wa 2 odwala matenda ashuga omwe nthawi zambiri amaloleza gluten. Mkate wa chimanga ndi kuwonjezera kwa mpunga ndi ufa wa buckwheat uli ndi GI yapamwamba kwambiri = 90, ndi shuga imawonjezera glycemia kuposa shuga woyengeka.

Mkate wopanda chotupitsa womwe watchuka posachedwa sikuti ndi njira yotsatsira. Mkate woterowo umakhalabe ndi yisiti kuchokera ku chotupitsa, apo ayi mkatewo ungakhale mtanda wosasunthika. Ndipo yisiti iliyonse yophika mkate imakhala yotetezeka kwathunthu. Amamwalira pa kutentha pafupifupi 60 ° C, ndipo mkati mwa mpukutuwu mukaphika umatentha kutentha pafupifupi 100 ° C.

Ndizovuta kwambiri kupeza pamtengo wogulitsa wa anthu odwala matenda ashuga wokhala ndi ufa wambiri wa rye, mafuta ambiri, osakhala bwino komanso owuma. Cholinga chake ndikuti mkate woterewu siwodziwika bwino: ndizosatheka kuphika ngati chokongola, chokongola komanso chokoma ngati mkate woyera. Mkate wothandiza matenda a shuga uli ndi imvi, youma, thupi lolemera, muyenera kuyesetsa kutafuna.

Mungadye mkate wambiri bwanji ndi shuga

Kuyika kwa Carbohydrate kumatsimikiziridwa payekhapayekha kwa aliyense wodwala matenda ashuga. Mtundu wa shuga wautali wotalikirapo ndiwakuti, wodwala wocheperako amatha kugula chakudya chamagulu ochepa patsiku, ndipo GI yotsika ndiyenera kukhala ndi zakudya zopatsa mphamvu. Kaya odwala matenda ashuga akhoza kudya kapena ayi, dokotala wasankha. Ngati matendawa adalipidwa, wodwalayo wataya komanso kutha kukhalabe wathanzi, amatha kudya mpaka 300 g wamafuta abwino patsiku. Izi zimaphatikizapo chimanga, masamba, ndi mkate, komanso zakudya zina zonse zamafuta. Ngakhale muzochitika zabwino kwambiri, chimanga chokha ndi mkate wakuda wa shuga ndizomwe zimaloledwa, ndipo masikono oyera ndi mikate yoyera samayikidwa. Pa chakudya chilichonse, mumatha kudya buledi umodzi, malinga ngati kulibe mafuta ena.

Momwe mungasinthire buledi ndi matenda ashuga a 2:

1. Masamba otsekemera ndi soups yosenda ndimasalala ndi mkate wopanda tirigu ndi kuwonjezera kwa chinangwa. Ali ndi mawonekedwe ofanana ndi mkate, koma amadyedwa ochepa.
2. Zogulitsa zomwe nthawi zambiri zimayikidwa mkate zimatha kukulungidwa mu tsamba la letesi. Hamu, nyama yophika, tchizi, tchizi chokoleti chamchere mu saladi sichokoma kwenikweni kuposa mawonekedwe a sangweji.
3. Pankhani ya matenda ashuga, zukini grated kapena kabichi wosankhidwa mu blender ndi kuwonjezera kwa minced nyama, masamba a nyama amangokhala onenepa komanso ofewa.

Mkate Wopanda Matenda A shuga

Pafupi ndi chakudya chabwino cha odwala matenda ashuga, mutha kuphika nokha. Mosiyana ndi mkate wanthawi zonse, umakhala ndi mapuloteni ambiri komanso zakudya zamafuta, ochepa mafuta. Kunena zowona, ichi si buledi, koma mkate wamchere wamchere, womwe ndi shuga umatha kusintha mkate wopanda njerwa ndi njerwa ya Borodino.

Pokonzekera kanyumba tchizi-carb masikono, sakanizani 250 g ya kanyumba tchizi (mafuta a 1.8-3%), 1 tsp. ufa wowotchera, mazira atatu, supuni 6 zathunthu za tirigu ndi oat osapunthwa, supuni imodzi ya mchere yosakwanira. Ufa udzakhala wopanda, simufunikira kuukanda. Ikani mbale yophika ndi zojambulazo, ikani chofufumiramo, mulingo wokulirapo ndi supuni. Kuphika kwa mphindi 40 pa 200 ° C, ndiye kusiya mu uvuni wina theka la ora. Zakudya zopatsa thanzi mu 100 g mkate wa odwala matenda ashuga - pafupifupi 14 g, CHIKWANGWANI - 10 g.