Zipatso zouma za shuga: zomwe zingakhale ndi zomwe sizingakhale

Popanda kukokomeza, zipatso zouma zimatha kutchedwa zipatso zowonjezera: mukayanika, zimasunga mavitamini ambiri, shuga ndi mchere wonse. Kodi ndingadye zipatso zouma zanji ndi shuga? Mu zipatso zilizonse zouma, zoposa theka limagwera pama carbohydrate othamanga. Komabe, pali zipatso zouma zomwe glucose ndi fructose zimayatsidwa ndi kuchuluka kwa fiber. Mtundu wachiwiri wa odwala matenda ashuga, amayambitsa kusinthasintha pang'ono kwa glycemia.

Phindu la zipatso zouma mu shuga

Munthu wodwala matenda ashuga okha ndi wamphamvu kwambiri wachitsulo amene angakane shuga. Amadziwika kuti ndi matenda amtundu wa 2 shuga, kulakalaka maswiti kumakhala kwamphamvu kuposa mwa anthu athanzi. Ndikosavuta kukana kulakalaka kwamthupi kosalekeza kwa chakudya chambiri, ndichifukwa chake odwala matenda ashuga amakhala ndi zovuta zambiri pakudya.

Ma Endocrinologists amawona kupatuka kwakung'ono kuchokera pazosangalatsa zomwe zili zofunikira kwambiri komanso amawalangiza kuti azilamulira zofuna zawo maswiti. Patsiku loti muchotsepo, mutha kudzidalitsa nokha chifukwa chamadongosolo okhazikika kwa sabata lonse ndi zakudya zochepa zomwe zimaletsedwa m'magazi a shuga. Zipatso zouma ndi njira yabwino kwambiri yolandirira mphotho imeneyi. Amachepetsa zokhumba za maswiti ndipo nthawi yomweyo amakhala otetezeka kuposa maswiti kapena makeke.

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%

Zipatso zouma zokhala ndi matenda amtundu wa 2 shuga ndizopezamo michere yambiri:

1. Ambiri aiwo ndi okwera mu antioxidants. Kamodzi m'thupi, zinthuzi nthawi yomweyo zimayamba kugwira ntchito pakuwonongeka kwa ma free radicals, omwe amapangidwa pamitundu yambiri odwala matenda ashuga. Chifukwa cha antioxidants, mkhalidwe wamitsempha yamagazi ndi minofu yamitsempha imayenda bwino, ndipo kukalamba kumachepa. Chizindikiro cha ma antioxidants ambiri ndi mtundu wakuda wa zipatso zouma. Mwa izi, ma prunes ndi athanzi kuposa maapulo owuma, ndipo zoumba zakuda ndizabwinoko kuposa ma golide.
2. Pali anthocyanins ambiri mu zipatso zofiirira zofiirira. Mu shuga mellitus, zinthu izi zimabweretsa zabwino zambiri: zimapangitsa kuti pakhale ma capillaries, potero zimalepheretsa michereopathy, kulimbitsa mawonekedwe amaso, kupewa mapangidwe a cholesterol m'matumbo, ndikulimbikitsa mapangidwe a collagen. Ojambulira pazaka za anthocyanins pakati pa zipatso zouma zomwe zimaloledwa mu shuga mellitus ndi zouma zakuda, mitengo yamtengo wapatali, yamatcheri owuma.
3. Zipatso zouma zokhala ndi lalanje ndi zofiirira zimakhala zambiri mu beta-carotene. Mtunduwu siwokhala antioxidant wamphamvu, komanso gwero lenileni la vitamini A wa thupi lathu. Ndi matenda a shuga a mtundu 2, kudya mavitamini okwanira kumayang'aniridwa mwachidwi, chifukwa umagwiritsidwa ntchito ndi thupi kubwezeretsa zimakhala ndi mafupa, kupanga ma interferon ndi antibodies, ndikusunga mawonekedwe. Pakati pa zipatso zouma, magwero abwino kwambiri a carotene ndi prunes, ma apricots owuma, vwende zouma, zoumba zouma.

Zomwe zouma zipatso zimaloledwa mu shuga

Njira yayikulu yomwe zipatso zouma za ashuga zimasankhidwira ndi index ya glycemic. Zikuwonetsa momwe glucose wochokera ku malonda amalowera kulowa m'magazi. Mu matenda II amtundu, zipatso zouma zokhala ndi GI yayikulu zimayambitsa shuga.

Malamulo ogwiritsira ntchito zipatso zouma m'matenda a shuga:

1. Zipatso zouma zokhala ndi asterisk zitha kukhala ndi GI pokhapokha ngati zouma mwachilengedwe, popanda kuwonjezera shuga. Popanga zipatso zouma, zipatsozi nthawi zambiri zimakonzedwa ndi madzi a shuga kuti zithe kusintha bwino kwawo, ndichifukwa chake GI yawo imakwera kwambiri. Mwachitsanzo, m'masiku amatha kufikira magawo 165. Anthu odwala matenda ashuga kuchokera ku zipatso zouma izi amakhala bwino.
2. Nkhuyu, zouma zouma, zoumba zouma zitha kudyedwa pang'ono kamodzi pa sabata.
3. Ma Prunes ali ndi GI yofanana ndi nkhuyu zomwe zimakhala ndi maessimmons, koma nthawi yomweyo zimakhala ndi zinthu zambiri zothandiza kwa odwala matenda ashuga. Ndiwampikisano mu potaziyamu, fiber, vitamini K, antioxidants. Katundu wofunikira wamapulo ndi kupuma kwa chopondapo, kumalimbikitsidwa kwa odwala matenda a shuga omwe ali ndi matumbo a m'matumbo. Mukaphatikiza ma prunes ndi zakudya ndi GI yotsika kwambiri, imatha kuphatikizidwa muzakudya tsiku lililonse.
4. Ndi matenda a shuga a 2, mutha kudya zipatso zouma ndi GI ya 35 tsiku lililonse: maapulo owuma ndi ma apricots owuma. Kuchuluka kwa zakudya zomwe zimadedwa kumangokhala kokha ndi kuchuluka kwa chakudya chambiri chomwe chimaloledwa patsiku (chotsimikiziridwa ndi adokotala, zimatengera kuchuluka kwa kubwezeretsedwa kwa matenda ashuga).

Migwirizano yamagwiritsidwe

Monga matenda ashuga, kudya zipatso zouma kuli bwino:

• Zakudya zilizonse zokhala ndi sucrose komanso glucose wambiri omwe ali ndi mtundu wa 2 shuga zimafunikira kuganiziridwa mosamalitsa. Mphesa zowerengeka zitha kukwana gawo limodzi mwa magawo atatu a chakudya tsiku lililonse, chifukwa chake, zipatso zilizonse zadyedwa ziyenera kulemedwa ndi kulembedwa;
• Mapuloteni amachepetsa kuyamwa kwa shuga, motero ndibwino kudya zipatso zouma ndi tchizi cha kanyumba. Kwa ma prunes ndi ma apricots owuma, kuphatikiza kwabwino kwambiri ndi nkhuku yochepa mafuta ndi nyama;
• odwala matenda ashuga abwinobwino amatha kuchepetsa GI ya zipatso zouma ndi mafuta azamasamba omwe amapezeka mumtedza ndi mbewu;
• chinangwa ndi ndiwo zamasamba zomwe zimakhala ndi fiber yochulukirapo zitha kuwonjezeredwa ku mbale zokhala ndi zipatso zouma. Ma apricots owuma ndi ma prunes amayenda bwino ndi kaloti yaiwisi yaiwisi, bowa komanso kabichi yoyera;
• zipatso zouma m'matenda a shuga siziyenera kuyikidwa mumbewu zamphesa ndi ufa, chifukwa GI ya mbale yotsirizidwa imakhala yokwera;
• shuga sawonjezeredwa ndi compote ya zipatso zouma. Ngati simukukonda kukoma wowawasa, mutha kuwumitsa ndi stevia, erythritol, kapena xylitol.

Kutukula moyo wa alumali ndikuwongolera maonekedwe, zipatso zouma nthawi zambiri zimapsa ndi sulfure dioxide (zowonjezera E220). Izi ndi allergen wamphamvu, chifukwa chake ndibwino kuti odwala matenda ashuga azigula zipatso zouma popanda E220. Amawoneka bwino kwambiri kuposa omwe adakonzedwa: ma apricots owuma ndi zoumba zowala ndi zofiirira, osati zachikasu, ma prunes amakhala akuda.

Maphikidwe a shuga

Zakudya zomwe zimayikidwa matenda a shuga sizingakhale zothandiza kokha, komanso zothandiza. Nazi zakudya zingapo zomwe zimakhala ndi zipatso zouma zomwe sizingayambitse kulumpha mu shuga ndipo zimatha kukhala zokongoletsa patebulo lililonse.

Kuku Prune

700 g chifuwa, chodulidwa mutizidutswa tambiri, kapena miyendo inayi mchere, tsabola, kuwaza ndi oregano ndi basil, chokani kwa ola limodzi, ndiye mwachangu mu mafuta a masamba. Pachifukwa ichi ndikofunikira kugwiritsa ntchito stewpan yakuya. Muzimutsuka 100 g yamatchire, zilowerere kwa mphindi 10, kudula muzidutswa zazikulu, kuwonjezera nkhuku. Onjezani madzi pang'ono, chivundikiro ndi simmer mpaka nkhuku yophika.

Cottage Cheese Casserole

Sakanizani 500 g tchizi chamafuta ochepa, mazira atatu, 3 tbsp. chinangwa, onjezerani 1/2 tsp. kuphika ufa, wokoma kulawa. Phatikizani nkhungu ndi mafuta a masamba, ikani chofufumitsa, Zilowerere 150 g zouma ma apricots ndi kudula mzidutswa, wogawana pansi kutsogolo casserole. Ikani mu uvuni madigiri 200 kwa mphindi 30. Casserole yomaliza imayenera kupangidwira osachotsa muchikombole.

Maswiti a shuga

Zomera zowuma - ma 15 ma PC., Nkhuyu - ma 4 ma PC., Maapulo owuma - 200 g, zilowerere kwa mphindi 10, pofinyira, pogaya ndi blender. Kuchokera paumaliro, ndi manja onyowa, timakulungira timipira, mkati mwa chilichonse timayika ma hazelnuts kapena walnuts, yokulungira timipira mumasamba osenda kapena mtedza wosenda.

Compote

Bweretsani madzi atatu kwa chithupsa, kutsanulira ma 120 g a chiuno chadzuwa, 200 g wa maapulo owuma, supuni 1.5 za masamba ofunda a simia, kuphika kwa mphindi 30. Tsekani chivundikirocho ndikulola kuti chizituluka pafupifupi ola limodzi.