Mkaka wa matenda a shuga: chithandizo chokoma kapena chowonjezera chowopsa?

Zakudya za anthu odwala matenda ashuga ndizofunikira kuti moyo wodwala ukhale wabwino. Komabe, kuchokera pazogulitsa zomwe mumaloledwa mutha kuphika chakudya chokoma chomwe sichikhala choperewera pakukoma kwanu.

Ndipo ambiri akuda nkhawa ndi funso loti kodi ndizotheka kumwa mkaka wa matenda ashuga komanso kudya mkaka wonse. Tiyeni tidule "i" popeza mfundo zonse za funso ili.

Zothandiza mkaka

Zomwe zimapangidwa mkaka wachilengedwe zimaphatikizapo zovuta za mchere, mavitamini ndi gawo lamagetsi. Ubwino wa malonda amakhazikitsidwa ndi zotsatirazi:

1. Mono- ndi mafuta a polyunsaturated, omwe amasintha kamvekedwe ka makoma a mtima ndi cholesterol yotsika.
2. Mapuloteni a Casein. Amatumikirira kaphatikizidwe kamisempha minofu m'thupi. Kuphatikiza ndi shuga mkaka, lactose imatsimikizira umphumphu ndi magwiridwe antchito a ziwalo zamunthu.
3. Kashiamu, magnesium, retinol, zinc, potaziyamu, zinthu zina ndi zina zomwe zimatsata kumathandizira kulimbitsa zida zamafupa ndi chitetezo chokwanira, kusintha kagayidwe.
4. Mavitamini a magulu A ndi B. Kuphatikizika kwa mavitaminiwa kumapangitsa kuti khungu lizigwira bwino ntchito, imathandizira kukonzanso khungu. Mavitamini ali ndi phindu pamapangidwe khungu, misomali ndi tsitsi.

Mkaka wa mafuta apakatikati umawonedwa kuti ndi wabwino kumwa, mpaka 0,5 l ya chakumwa imaloledwa kumwa tsiku lililonse. Kusiyana kwake ndi mkaka watsopano: kukhala wokhuta kwambiri, kumapangitsa kudumpha kwamphamvu m'magulu a shuga.

Kodi ndimkaka wamtundu wanji womwe umakondedwa ndi matenda ashuga?

Mukamamwa mkaka wa matenda ashuga, kumbukirani kuti kapu ya zakumwa ndi wofanana ndi 1 XE. Mkaka umamwa nthawi yayitali ndipo sukusakaniza bwino ndi zinthu zina, motero ndikulimbikitsidwa kuti muzimwa pakati pa chakudya, koma osati usiku.

Mukamayambitsa vutoli muzakudya, yambani ndi voliyumu yaying'ono ndikuyang'anitsitsa momwe zimayambira kugaya chakudya ndikulumpha shuga. Ngati zochitika zotere sizinachitike, imwani chakumwa chabwino, ndikuyang'anira chizolowezi chatsiku ndi tsiku.

Zinthu za mbuzi ndi ng'ombe zimasiyana mosiyanasiyana kapangidwe kake ka zinthu. Mkaka wa Cow suchepera mafuta; mashopu amaonetsa kuchuluka kwa zinthu zopanda mafuta komanso zopanda mafuta zomwe zimakwanira anthu onenepa kwambiri. Mkaka wa mbuzi, ngakhale uli ndi mafuta ochulukirapo, umadziwika kuti ndi wofunika kwambiri. Izi ndichifukwa choti mbuzi sizimadya udzu wokha, komanso makungwa a mitengo, osanyoza nthambi.

Zakudya zotere zimakhudzanso mkaka, chifukwa cha mbuzi timakhala kuti timadzaza ndi zinthu zofunika monga:

• Lysozyme - amatulutsa matumbo, imathandizira kuchiritsa zilonda zam'mimba;
• Calcium ndi silicon - limbitsa minofu ndi mafupa amasinthidwe a minofu yamtima.

Ng ombe ya mkaka ndi mbuzi yamtundu wa 2 shuga imakulitsa chitetezo cha mthupi ndipo imathandizanso chitetezo chathupi. Chifukwa cha kuphatikiza kwa kagayidwe kachakudya, chiwopsezo chakusintha kwadzidzidzi kwa glucose m'magazi kumachepetsedwa, ntchito ya chithokomiro chamtunduwu imakhala yofanana.

Nutritionists amalimbikitsanso kumwa mkaka wa soya wamagulu a shuga. Imakumwa mosavuta ndipo simachulukitsa m'mimba, chifukwa ilibe mafuta a nyama. Zopatsa mphamvu zake zopatsa mphamvu ndizochepa poyerekeza ndi mkaka wokhazikika, chifukwa chake ndizoyenera anthu onenepa kwambiri kapena kwa iwo omwe akufuna kuchepetsa thupi. Chikhalidwe cha tsiku lililonse chakumwa chimakhala ndi magalasi awiri.

Zopangira mkaka ndi shuga

Mkaka wangwiro suyenera anthu omwe amavutika kutulutsa lactose kapena omwe sayanjana ndi mapuloteni amkaka.

Zogulitsa mkaka wowawitsa ndizosavuta kugaya, chifukwa ma lactose omwe anali m'magawo agawanika kale.

Zopangira mkaka kwa anthu odwala matenda ashuga zimawonjezera zinthu zosiyanasiyana menyu tsiku ndi tsiku, pomwe zimakhutitsa thupi ndi zinthu zofunika kufufuza. Zinthu zololedwa ndizophatikiza mkaka wokazinga, Whey, kefir, yogati, tchizi chochepa kwambiri.

Whey

Seramu ndiyoyenera kuyiganizira mosiyana: kukhala yochokera mkaka, imasunga zaphindu zomwezo ndi mafuta ochepa komanso mafuta ochulukirapo. Kuphatikiza apo, seramu imayambitsa kutulutsidwa kwa mahomoni enieni a GLP-1. Timadzi timadzi tokha timene timapangitsa kuti shuga apangidwe.

Seramu imangokhudza thupi:

• Amasintha magazi;
• Imachepetsa mantha;
• Amachotsa poizoni, kubwezeretsa zonse zomwe zimadziwika m'matumbo ndikuwonjezera ntchito yake;
• Iwo ali ofatsa okodzetsa ndi ofewetsa thukuta;
• Zabwino zimakhudza mkhalidwe wa khungu, zimalimbikitsa kukonzanso khungu;
• Amathetsa ludzu moyenera.

Seramu si mankhwala, koma kugwiritsa ntchito zakumwa tsiku lililonse kumakongoletsa kusinthasintha kwa matendawa m'matenda a shuga, mtima ndi matenda amtsempha wamagazi, matenda a azimayi, matenda a impso, komanso matenda ammimba. Mlingo wa Serum - magalasi 1-2 patsiku mosiyana ndi chakudya.

Bowa wamkaka

Ili ndi dzina lachigulu la tizilombo tating'onoting'ono tomwe timayamwa mkaka kukhala "fir "kefir yothandiza. Zakumwa zomwe zakumwa, kuphatikiza pazinthu zopindulitsa kuchokera mkaka, zimaphatikizapo folic acid, riboflavin, mabakiteriya a lactic, ayodini ndi mndandanda wonse wa zinthu.

Kugwiritsa ntchito moyenera bowa wa kefir - m'magawo ang'onoang'ono (100-150 ml) musanadye. Masana muyenera kumwa kangapo, kuchuluka kwa tsiku ndi tsiku ndi lita imodzi. Mafangayi amkaka amaloledwa kukhala ndi matenda amtundu wa 2 komanso matenda ashuga 2, koma ndi potat: sangaphatikizidwe ndi jakisoni wa insulin!

Malamulo a kudya mkaka wa shuga

Palinso ochirikiza chiphunzitso chakuti mkaka umavulaza munthu aliyense wamkulu, mosasamala kanthu za thanzi lawo. Koma, ngati simulimbana ndi mapuloteni amkaka kapena tsankho lactase, palibe chifukwa choopera zamkaka.

Inde, ndi matenda a shuga mungathe kumwa mkaka, izi zokha ziyenera kuchitidwa mutakambirana koyambirira ndi dokotala yemwe avomereze lingalirolo kapena kupereka mayeso owonjezera.

Kuti mkaka ndi zinthu zomwe zakhazikitsidwa bwino zigwiritsidwe ntchito, tsatirani malamulo oyambira:

1. Yambani ndi voliyumu yaying'ono m'mawa kapena masana;
2. Zakumwa zina ndi mkaka wowerengeka;
3. Sungani calorie kuwerengera kuti mukhalebe olimbitsa tsiku ndi tsiku;
4. Osamamwa magalasi amkaka opitilira 2 a mkaka (kefir, mkaka wowotchera, etc.) patsiku;
5. Yang'anani mafuta - kwenikweni ngati mulingo uwu mkaka sudaposa 3.2%.

Kuphatikizikako, komwe kulibe bwino pokhudzana ndi choyambirira chomwe chimapangidwanso mumkaka wophika, chifukwa umadziwika ndi kutentha kwa nthawi yayitali. Izi zimawonjezera peresenti ya mafuta okhutira ndi chiopsezo chakuwonjezera kwa glucose.

Chifukwa chake, shuga ndi mkaka ndizogwirizana. Zinthu zopangidwa mkaka zimapatsa thupi zinthu zofunika paumoyo wamafupa, minofu, mtima, chiwindi ndi kapamba.