Lembani malalanje a shuga a 2: zotheka kapena ayi

Othandizira pakudya amakhulupirira kuti zipatso sizingafanane ndi zakudya za anthu odwala matenda ashuga, chifukwa ambiri aiwo sakhala otetezeka, komanso othandizanso. Kodi ndingathe kudya malalanje a shuga? Mutha kutero. Chifukwa cha kuchuluka kwa zakudya zamafuta ambiri, zipatso zonunkhira zagolide izi sizikukweza shuga. Kuphatikiza apo, zinthu zomwe zimakhala mumalalanje ndizothandiza kupewa zovuta zambiri za shuga.

Sizingatheke kapena ayi malalanje a shuga

Anthu odwala matenda amtundu wa 2 ayenera kuphunzira mosamala kapangidwe kake ka zinthu, kuwerengetsa mosamala kalori iliyonse, mafuta aliwonse azakudya ndi mafuta osakhala bwino. Kuti tiwonetse chitetezo cha malalanje mu matenda ashuga, timatembenuzanso manambala ndikuwunika mwatsatanetsatane:

1. Zopatsa mphamvu za 100 g za zipatsozi ndi 43-47 kcal, zipatso za kukula pafupifupi pafupifupi 70 kcal. Malinga ndi ichi, sipangakhale madandaulo okhudza malalanje. Amatha kuphatikizidwa mumenyu ngakhale a shuga omwe ali ndi kunenepa kwambiri.
2. Zakudya zopatsa thanzi mu 100 g lalanje - pafupifupi 8. g Zofanana ndi zomwe zimapezeka mu Brussels zatsopano ndi kabichi yoyera.
3. Ngakhale juiciness, pali mitundu yambiri yazakudya mu malalanje - oposa 2 g. Amayimiriridwa ndi fiber (chipolopolo lobules) ndi pectin (gelling chinthu cha zamkati). Zakudya zamafuta m'masamba ndi zipatso zimachepetsa kuyenda kwa mafuta kulowa m'magazi. Ngati munthu wodwala matenda ashuga akupitiliza kupanga insulini yakeyake (matenda a 2), kuchedwa kumeneku kumapangitsa kuti shuga ayambe kuchepa komanso kuchepa kwa glycemia.
4. Kukula kochepa kwa malalanje pamagazi a shuga kumatsimikiziridwa ndi index yawo ya glycemic. GI ya malalanje ndi magawo 35 ndipo imayikidwa pansi. Malalanje a shuga amatha kudya tsiku lililonse.

Phindu la malalanje kwa odwala matenda ashuga

Tidasankha ngati ndizotheka kudya malalanje. Tsopano tiyeni tiyese kudziwa ngati nkofunikira. Kuti tichite izi, titembenukira ku mavitamini ndi mchere wambiri.

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%

Monga tawonera pagome, malalanje sangadzitamande ndi mavitamini osiyanasiyana. Koma ali ndi mavitamini ambiri amodzi ofunika kwambiri kwa matenda ashuga 2 - ascorbic acid (C). Ndiye antioxidant wamphamvu kwambiri, amathandiza cholesterol yotsika, imalimbikitsa chitetezo cha mthupi, imapangitsa kuyamwa kwa chitsulo, imathandizira kuchiritsa kwa mabala. Chuma chofunikira cha vitamini C kwa odwala matenda ashuga ndi momwe zimachitikira pama glycolization. Ndi kumwa kwake kokwanira, mphamvu ya mitsempha yamagazi ndi mafupa amitsempha imatenga nthawi yayitali, ndipo hemoglobin ya glycated imachepa.

Mapindu a malalanje samangokhala pamenepa. Flavonoid naringin, yomwe imapezeka mu macrose onse, imachepetsa chilimbikitso, imawonjezera kuchepa kwambiri, imachepetsa kuthamanga kwa magazi ndi lipids, ndikuwongolera kukumbukira. Mu matenda a shuga, naringin amatulutsa kagayidwe kazakudya; mu mphamvu imafanana ndi thioctic acid.

Chifukwa chake malalanje omwe ali ndi matenda a shuga a 2 sikuti amangokhala zokonda zabwino zokha. Chipatsochi chili ndi zinthu zomwe zimapindulitsa kwambiri kwa odwala matenda ashuga.

Madzi a lalanje

Madzi a lalanje ndiwodziwika kwambiri pakati pa timadziti ta zipatso. Nthawi zambiri amalimbikitsidwa ndi akatswiri azakudya zamagulu ndikuchepetsa thupi komanso kugwiritsa ntchito tsiku ndi tsiku. Ndi matenda ashuga, zabwino za msuziwu sizotsimikizika:

• mukamawacotsa malalanje, ulusi wophatikiza umataya zina zake, pomwe GI imakula;
• gawo limodzi lokha la fiber limalowa mu timadziti ndi zamkati, chifukwa chake kugwiritsa ntchito shuga kungayambitse shuga. Mu timadziti tofotokozedwa, CHIKWANGWANI sichimakhalapo konse, ma pectins amasungidwa pang'ono, chifukwa chake ali ndi magawo a GI 10 apamwamba kuposa malalanje atsopano (mayunitsi 45). Malalanje onse m'matenda a shuga amakhala athanzi kuposa kapu yamadzi;
• Onse 100% okhala ndi nthawi yayitali malalanje amapangidwa kuchokera ku ma protein. Atatha kuwonjezera madzi ndi kusanalongedza, amayamba kupanikizika, pomwe mavitamini ena amatayika. Mu madzi omwe afinya kumene - pafupifupi 70 mg ya vitamini C, wobwezeretsanso - 57 mg;
• ma nectars amtundu wa shuga amaletsedwa, chifukwa shuga amawonjezeredwa. Madzi omwe awerengedwa mu timadzi tokoma pafupifupi 50%, theka lotsala ndi madzi, shuga ndi citric acid. Pazifukwa zomwezo, lembetsani odwala matenda ashuga a 2 asadye mafuta a malalanje, ma jellies, jams, mousses, zipatso zotsekemera.

Contraindication

Ubwino ndi kuvulaza nthawi zambiri zimayenderana. Pachifukwa ichi, malalanje ndi osiyana ndi izi:

1. Ndizimodzi mwazipatso zamitundu yambiri, ndipo mu shuga, monga mukudziwa, pafupipafupi komanso mphamvu yamomwe thupi limagwirira. Ngati mukusowa uchi, tsabola, mtedza, mtedza, kapena mphutsi, chiopsezo cha ziwopsezo za malalanje chimakhala chambiri.
2. Malalanje amakhala ndi zipatso zambiri za citric acid, motero kugwiritsa ntchito kwawo kumasintha ma pH amkamwa. Ngati enamel ya mano ili yofooka, acid imakulitsa chidwi cha dzino. Ndizowopsa kwambiri kununkhira, ndiye kuti, kumwa pang'ono pang'onopang'ono, mandimu a lalanje. Otsukira zachipatala amalimbikitsa kuti musambe pakamwa panu pakumwa malalanje ndi kumwa madzi kudzera pa chubu.
3. Malalanje ndi mtundu wachiwiri wa shuga ndi kuphatikiza kosavomerezeka ngati matendawa ali ovuta ndi gastritis kapena chilonda cham'mimba. Chithandizo cha matenda awa chimafuna kuchepa kwa acidity ya madzi am'mimba, chifukwa chake, zakudya zilizonse acidic ndizoletsedwa.
4. Mochulukitsa, malalanje a odwala matenda ashuga ndi owopsa osati kokha pakukulitsa chakudya tsiku lililonse, komanso kuchuluka kwa naringin. Kamodzi mu chiwindi, izi zimachepetsa zochitika za ma enzymes ena omwe amakhudzidwa ndi metabolism ya mankhwala. Zotsatira zake, kuchuluka kwa mankhwala omwe ali m'magazi ndi kuchuluka kwa zotuluka zawo zimasiyanasiyana. Ngati kuchuluka kwa mankhwalawa kumakhala kochepa kwambiri kuposa momwe amayembekezeredwa, mphamvu ya mankhwalawa imachepa, ngati apamwamba, pafupipafupi mavuto amakula. Kugwiritsa ntchito kwambiri naringin ndikosayenera mukamamwa maantibayotiki, ma statins, antiarrhythmics, analgesics. Mukafotokozera, kugwiritsa ntchito chipatso cha mphesa chimangokhala 1 zipatso patsiku. Pali malalanje ochepa a naringin; sangathe kudya kuposa 1 kg.

Maphikidwe ena

Maphikidwe okhala ndi malalanje amapezeka mu zakudya zambiri zadziko lapansi, ndipo kugwiritsa ntchito chipatsochi sikumangokhala zakudya zamafuta. Malalanje amayenda bwino ndi nyama, nkhuku, masamba komanso nyemba. Amawonjezeredwa ku marinade ndi msuzi, wophatikizidwa ndi mtedza ndi zokometsera. Ku Portugal, masaladi okhala ndi malalanje amawaphika ndi nkhuku, ku China amawagwiritsa ntchito popanga msuzi, ndipo ku Brazil amawonjezeredwa ndi mbale ya nyemba zodyeka ndi nyama yochiritsidwa.

Mchere

Thirani 2 tbsp. gelatin ndi madzi, kusiya kutupa, ndiye kuti kutentha mpaka mapampu asungunuke. Pukutani mapaketi awiri a kanyumba tchizi chochepetsedwa chamafuta kudzera mu suna, sakanizani mpaka osalala ndi shuga ndi gelatin. Mu shuga, shuga amasinthidwa ndi sweetener, mwachitsanzo, pamaziko a stevia. Kuchuluka kwake kumadalira mtundu wa zotsekemera ndi kukoma komwe mukufuna. Ngati misa ndi wandiweyani, ikhoza kuchepetsedwa ndi mkaka kapena yogati yachilengedwe.

Peel malalanje 2, odulidwa. Mumasuleni magawo m'mafilimu, kudula pakati, kusakaniza ndi curd misa. Thirani mchere mu zotunga (ma cookie), ikani mufiriji mpaka mutakhazikika.

Mabere a Malalanje

Choyamba, konzani marinade: sakanizani zest ndi lalanje 1, tsabola wakuda, 1 grated clove wa adyo, madzi kuchokera hafu ya lalanje, mchere, 2 tbsp. masamba (abwino kuposa chimanga) mafuta, theka la spuniful wa ginger wodula bwino.

Patulani chimbudzi pachifuwa chimodzi cha nkhuku, dzazani ndi marinade ndikusiyira kwa ola limodzi. Timawotcha uvuni bwino: mpaka madigiri 220 kapena pang'ono. Timachotsa bere pamkaka wa marinade, ndikuyika pa pepala kuphika, kuphika kwa mphindi 15. Kenako timayatsa uvuni ndikusiya nkhuku kuti "ifikire" kwa ola limodzi osatsegula chitseko.

Pa mbale tidayala Beijing kabichi wowuma bwino, pamwamba - wosanjikiza wa magawo a malalanje osakanizidwa, kenako - zidutswa za chifuwa chokhazikika.

Saladi ndi malalanje

Saladi yokoma kwambiri yotsika-kalori yamtundu wa 2 odwala matenda ashuga idzatulukira ngati mutasakaniza gulu la saladi yobiriwira (ndikugwetsa masamba mzidutswa zazikulu ndi manja anu), 200 g ya shrimp, magawo awiri a lalanje. Saladiyo amawokometsera ndi msuzi wa supuni ziwiri za mafuta, ma supuni awiri a madzi a lalanje, 1 tsp. msuzi wa soya ndikuwazidwa ndi mtedza wa paini.