Beetroot wa matenda ashuga - ndiwothandiza kapena ndiwotsutsana? Funsoli limafunsidwa ndi ambiri, makamaka omwe apezeka posachedwapa. Kutanthauzira komwe kwa "shuga" kumawala pamaso panga ngati kuwala kofiyira!
Anthu odwala matenda ashuga omwe ali ndi "chidziwitso" mwina amadziwa kale zaubwino wake, ndipo kwa ena pakali pano tiwona zonse zanzeru za funsoli - kodi ndizotheka kudya beets ndi matenda ashuga komanso momwe mungachitire bwino.
Mbiri pang'ono
Beets limamera kumakontinenti onse, kupatula ku Antarctica. Mitundu yomwe imagwiritsidwa ntchito kwambiri monga beets: shuga, zakudya komanso wamba. Chomera ichi chimadziwika bwino kwa anthu kwanthawi yayitali. Pali chikhalidwe cha beet kuchokera ku zakutchire zakutchire ndi Far East.
Umboni woyambirira wa kugwiritsidwa ntchito kwa masamba a beet pakudya, ndi mbewu yazipatso ngati mankhwala, ndi am'maboma akale a Babeloni ndi Mediterranean.
Mu Girisi wakale, ngakhale panali chopereka cha ng'ombe ngati nsembe kwa Apollo. Kumayambiriro kwa nthawi yathu ino, mitundu yoyamba yazikhalidwe za beets idapangidwa. Ku Kievan Rus, beets adadyedwa zaka za X-XI, pofika zaka za khumi ndi zitatu zidafalikira ku maiko
Western Europe, ndipo chakhumi ndi chinayi "adalandira chilolezo chokhala" kumpoto kwa Europe. Mitundu yazakudya ndi shuga zidadulidwa ndi obereketsa aku Germany chakumayambiriro kwa XVI-XVII zaka mazana ambiri ndipo zimasiyana ndi wamba pazakudya zazitali, kuchuluka kwa fiber ndi shuga, motero.
Pakadali pano, mwina, ma penguin sakudziwa bwino izi zokoma komanso zothandiza kwambiri muzu.
Popeza magawo onse a beets amakhala ndi glucose, ndikofunikira kudziwa chizindikiritso monga GI kapena Glycemic Index
Mlozera wa Glycemic
Chizindikiro cha kuchuluka kwa shuga m'magazi a chinthu kapena chinthu. Chowerengetsera ndi glucose wa GI wofanana ndi 100%. Kutengera ndi kuchuluka kwa glucose komanso kuthamanga kwa kuphwanya kwake, GI ya malonda aliwonse amatsimikiza.
Kuphatikiza apo, phindu la cholozera mzere wowongoka sizitengera kuchuluka kwa shuga m'magazi, koma kokha pamlingo wake wotsiriza. GI imakhudzidwanso ndi kupezeka kwa mapuloteni ndi mafuta m'zinthu, njira yokonzekera ndi mtundu wa chakudya.
GI - zambiri zasayansi
Mpaka 1981, panali malingaliro olakwika okhudza momwe chakudya chikuwonjezera shuga. Tinkakhulupirira kuti zakudya zonse zokhala ndi shuga zimakulitsa chisonyezo ichi. Ndipo ndi a David Jenkins okha omwe amakayikira momwe amawerengera ambiri amavomerezeka. Pambuyo pakupanga maphunziro angapo, wasayansiyo adazindikira kuti zochita za zinthu zosiyanasiyana zimasiyanitsidwa.
Zinapezeka kuti, mwachitsanzo, mkate wamba, womwe mpaka lero ndi chakudya chamasiku onse, umawonjezera shuga m'magazi kuposa mafuta oundana amchere.
Zitachitika izi, asayansi padziko lonse lapansi adalumikizidwa ndikuyesa ndikupanga matebulo a GI pazinthu zambiri zomwe anthu amagwiritsa ntchito.
Chifukwa chiyani mukudziwa index ya glycemic
Kwa odwala matenda a shuga, ndikofunikira kuwongolera glucose wamagazi, omwe ndizosavuta ndikamadya zakudya zama GI ochepa. Zakudya zothandiza ndi index yotsika komanso kwa anthu omwe akufuna kuti achepetse kulemera ndi kuchuluka kwa thupi. Ochita masewera amathanso kugwiritsa ntchito zomwezi kuti apange bwino zakudya zawo isanayambe, itatha, komanso panthawi yopikisana.
Ngati chakudya chokhala ndi GI yapamwamba chimathandizira kuti mukhale ndi mphamvu ndikuchira nthawi yapikisano, ndiye kuti, atatha kudya maola awiri 2 musanapikisane ndi mbale yokhala ndi GI yotsika, othamanga azithandiza minofu yake kuti ikulire mphamvu nthawi yake.
Mlozera wa glycemic uli ndi magawo atatu a kuzungulira:
- Mkulu - oposa 70;
- Yapakatikati - 40-70;
- Kutsika - 10-40.
Tsopano pakukhazikitsa zinthu zambiri mutha kupeza phindu la GI. Koma, ngati kulibe, nthawi zonse pamakhala mwayi woti mudzidziwe bwino za GI mumataulo apadera.
Chakudya cham mkate
Ofufuza ena atenga mkate woyera m'malo mwa glucose monga gawo la mawu. Tsopano tsopano, pamodzi ndi "glucose" GI, palinso "Bread unit", yomwe imawonetsa shuga zomwe zili muzinthu zomwe zimagwirizana ndi chidutswa chimodzi cha mikate yoyera.
Beets "For" ndi "Against"
Kodi ndingagwiritse ntchito beets chifukwa cha matenda ashuga? Funso silothandiza. Zowonadi, kwa anthu ambiri omwe ali ndi matenda ashuga, yankho lolondola nthawi zina limatanthawuza kusankha pakati pa matenda aakulu ndi thanzi.
Pali lingaliro lomwe limakhala lodziwika bwino chifukwa cha "kutsekemera" kwake, silikuperekedwa chifukwa chodya kapena chifukwa cha mankhwala a shuga a mtundu 2. Koma machitidwe ochiritsa anthu amatsutsa malingaliro olakwika amenewa. Nyemba zofiira mu shuga sizongokhala zovulaza zokha, koma, m'malo mwake, zimabweretsa kusintha kooneka bwino kwa wodwalayo.
GN = (GI x chakudya chamafuta, g): 100.
Ngati titha kudziwa kuchokera ku chizindikirochi kuchuluka kwa glucose omwe walowa mthupi, mwachitsanzo, ndi donut komanso chivwende, ndiye kuti donut imasiya chivwende kumbuyo, osatchula beets.
Mlingo wa GN wa anthu athanzi ndi magawo zana patsiku, ndipo kwa matenda amtundu wa 2 ndikofunikira kuonana ndi dokotala kuti awerenge moyenera kuchuluka kwa beets muzakudya za tsiku ndi tsiku.
Kuphatikiza apo, beets imakhala ndi phindu pa mtima, yomwe imasokonezeka kwambiri ndi matenda a shuga a 2; zimathandizira kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwa magazi a cholesterol oyipa.
Poganizira mankhwala onse a beets, sayenera kusungidwa m'chipinda chapansi pa nyumba, koma mu zida zothandizira.
Makolo athu amadziwa bwino za kuchiritsa kwamasamba, omwe amagwiritsa ntchito chomera chodabwitsachi pochiza matenda ovuta monga: minyewa, zilonda, mahete, kuchuluka, kuchepa kwa magazi, komanso ngakhale pali umboni wa kuchiritsa kwathunthu kwa zotupa za khansa pogwiritsa ntchito kukonzekera kwa beetroot, osanenapo kanthu pofotokoza za kuyeretsa kwa mizu.
Kwa onse amoyo wathanzi komanso mtundu wa 2 odwala matenda ashuga, ndikofunikira kuwerengetsa moyenera kuchuluka kwa zomwe zimagwiritsidwa ntchito mu chipinda chimodzi. Zachidziwikire, ngati mumadya kilogalamu ya burgundy kukongola nthawi, mutha kukhala ndi mavuto akulu, monga amanenera ku Odessa, koma magalamu 50-100 amasangalala ndi masamba anu osavulala popanda kuvulaza. Pulogalamu yochepa yam calorie imangowonjezera thanzi komanso kupepuka kwa thupi lonse.
Beetroot madzi amtundu wa shuga
Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri akulimbikitsidwa kuti atenge 200 ml ya madzi a beet osakanizidwa tsiku lililonse, akumagawana magawo anayi ofanana, amagawidwa chimodzimodzi pakapita nthawi.
Ubwino wa madzi a beetroot umachokera kuzinthu zake zachilengedwe komanso zomwe zina zambiri zothandiza:
- ma nitrate omwe amalowa mthupi kuchokera ku beets amathandizira kukulitsa mitsempha yamagazi komanso kuchepa kwapang'onopang'ono kwa kuthamanga,
- kuchuluka kwa hemoglobin yomwe imapereka mpweya m'magulu onse amthupi,
- CHIKWANGWANI chimatsuka m'mimba kuchokera ku ma slag ndipo zimachepetsa kwambiri cholesterol yoyipa,
- calorie yotsika imadzilankhulira yokha - 100 ml ya mandimu amapanga 6% yokha ya calorie yolowera munthu wamkulu.
Kuphika kapena kusaphika?
Zitha kuti mutha kuthana ndi magwiridwe a GI ndi GN posankha njira yoyenera yokonzera malonda.
Pankhani ya beets, chithandizo chamatenthedwe chimatha kuyambitsa ma indices apamwamba. Beets yaiwisi ili ndi GI - 30, ndipo yophika kawiri! Kuphatikiza apo, pakuphika masamba, mawonekedwe othandiza a fiber amaphwanyidwa, chifukwa kuchuluka kwa fiber yolimba mu chakudya kumachepetsa GIN yonse.
Ndikulimbikitsidwa kuti mugwiritse ntchito masamba a mizu yokhala ndi khungu losalala, pamodzi ndi peel: onse chifukwa mavitamini ambiri amakhala okhazikika pansi pake, komanso chifukwa chazinthu zambiri zamtundu wofunikira.
Kudya beets yokazinga sikulimbikitsidwa m'magulu, koma kuwiritsa, pokhapokha ngati kuli koyenera, chifukwa chamankhwala, koma musaiwale kuti kuchuluka kwa masamba ophika kwa odwala matenda ashuga kuyenera kukhala kochepera kuposa yaiwisi.
Ndipo, chofunikira kwambiri, kusankha zinthu zomwe mumadya tsiku lililonse, simuyenera kungochokera pa GI kapena GN. Makhalidwe onse azinthu ziyenera kuganiziridwa: kuphatikiza bwino mapuloteni, mafuta, chakudya, ma amino acid, mavitamini ndi michere. Kenako chakudya chanu chimakhala chopatsa mphamvu komanso chosangalatsa, osati fanizo lonena kuti munthu akukumba manda ake ndi supuni.
