Phindu kapena kuvulaza kwa maapulo a shuga?

Ndadya apulo m'mawa - thamangitsani adotolo kunja kwa bwalo! Izi aphorism zakhala zikudziwika kwa aliyense kuyambira ali mwana, ndipo zowonadi, munthu amatha kuyankhula kwa nthawi yayitali za zabwino za maapulo - gwero la mavitamini, michere ndi fiber zomwe zimapezeka chaka chonse. Asayansi achingerezi akuti pogwiritsa ntchito pafupipafupi, kuchuluka kwa moyo kumawonjezeka ndi 20%, ndipo chiopsezo chokhala ndi myocardial infarction ndi stroke zimatsika ndi 21%.

Koma kodi zipatsozi ndizothandiza kwa aliyense, makamaka, kodi ndizotheka kudya maapulo a shuga?

Maapulo ndi amodzi mwa zipatso zokoma zochepa zomwe endocrinologists adasiya m'zakudya za anthu odwala matenda ashuga. Momwe mungagwiritsire ntchito kuti mupeze phindu lokwanira ndi shuga?

Kupatula apulo ndibwino kwa shuga

Zachilengedwe zidapereka izi mwa zinthu zambiri zomwe zimakhudza thupi la munthu aliyense, kuphatikizira omwe ali ndi mavuto a pancreatic.

Ngati mumadya apulo nthawi yake, kuchuluka kwa glucose kumasintha pang'ono, ndi koyenera. Mwa zina mwazabwino zambiri zakumwa izi za omwe ali ndi "matenda otsekemera" ndikofunikira kuti maapulo a matenda ashuga akhale njira yabwino yotetezera zovuta zamatenda zomwe zimadziwika ndi matendawa. Monga gawo la maapulo:

• Mavitamini ovuta: A, C, E, H, B1, B2, PP;
• Zovuta - potaziyamu yambiri (278 mg), calcium (16 mg), phosphorous (11 mg) ndi magnesium (9 mg) pa 100 g ya mankhwala;
• Ma polysaccharides mawonekedwe a pectin ndi mapadi, komanso ulusi wazomera monga CHIKWANGWANI;
• Tannins, fructose, antioxidants.

Mitu isanu ya maapulo a shuga:

1. Pazakudya za odwala matenda ashuga ayenera kukhala mbale ndi glycemic index ya mpaka 55 mayunitsi. Kwa maapulo, mawonekedwe awa siopitilira 35 magawo. Ichi ndi chimodzi mwazipatso zochepa komanso zipatso (kupatula mandimu, cranberries ndi avocados) omwe sangathe kupangitsa hyperglycemia, kumene, malinga ndi malamulo ogwiritsira ntchito.
2. Mavitamini omwe amakhala ndi maapulo ali ndi phindu pa thanzi la mtima. Koma ndi matenda ashuga, ndi omwe amatenga madandaulo. Kudya apple imodzi patsiku, mutha kulimbitsa ziwiya zamtima, bongo, miyendo ndikuziteteza ku atherosclerosis. Mankhwalawa athandizanso kuwongolera cholesterol yoyipa "m'mazungulira.
3. Nutritionists ndi endocrinologists amati zitsamba zomera ndizofunikira pakudya kwa munthu wodwala matenda ashuga. Kuchuluka kwa mayamwidwe (mayamwidwe) a shuga m'magawo am'mimba kumadalira kuchuluka kwa fiber zoperekedwa ndi chakudya. Ulusi wa Coarse (wokwanira 15-20g) umachepetsa kuthira kwa chakudya champhamvu kwambiri ndipo osalola kusintha kwadzidzidzi mu glucometer. Kuphatikiza pa mayamwidwe, fiber, pectin ndi mapadi, zomwe zachilengedwe zimadalitsa bwino, zimayeretsa thupi la ziphe, poizoni ndi poizoni.
4. Kodi ndizotheka kuti odwala matenda ashuga azitha kudya maapulo? Muli ma ulusi angapo ophatikiza ndi ma polysaccharides ochepa (mpaka 10%). Kuphatikiza kotereku kumachedwetsa kuchuluka kwa shuga m'magazi. Pazocheperako, imakhala yolowetsedwa, mwayi wogwiritsa ntchito cholinga chake.
5. Zamoyo zomwe zipatso zotchukazi zili nazo ndizothandiza kupewa matenda am'mimba komanso m'matumbo, komanso kulephera kwa aimpso. Kupanga kwapadera kwa maapulo kumathandizira chitetezo chokwanira komanso hemoglobin, kumalepheretsa kukulira kwa neoplasms yoyipa, nyamakazi yokhala ndi nyamakazi, matenda ashuga ndi matenda am'mimba.

Momwe mungadye maapulo a anthu odwala matenda ashuga

Ngati matenda ashuga amalipiridwa ndipo shuga ya odwala matenda ashuga nthawi zonse amakhala akulamulidwa, akatswiri azakudya samadandaula kuti angawonjezere zakudyazo ndi maapulo atsopano.

Koma, ngakhale ndi zopatsa mphamvu zochuluka (mpaka 50 kcal / 100g) ndi pang'ono peresenti (9%) yama chakudya, amayenera kudyedwa mokwanira, popeza zomwe zili ndi kalori sizimakhudza kuthamanga kwa mafuta a shuga.

Ndi matenda a shuga a mtundu wachiwiri, mtundu umodzi ndi umodzi wa apulo patsiku, womwe umagawidwa mitundu iwiri, komanso matenda amtundu 1 shuga - theka.

Chiwerengero cha maapulo a anthu odwala matenda ashuga masiku osiyanasiyana chimasiyana malinga ndi momwe thupi limachitikira, gawo la matenda ashuga, komanso matenda ena. Koma muyenera kusintha kadyedwe ndi endocrinologist mukatha mayeso.

Pali nthano kuti maapulo ndi gwero lamphamvu la chitsulo. Mwanjira yake yoyera, samadzaza thupi ndi chitsulo, koma akamagwiritsa ntchito pamodzi ndi nyama (chakudya chachikulu cha odwala matenda ashuga) amasintha mayamwidwe ake ndikuwonjezera hemoglobin.

Peel ya maapulo nthawi zambiri imadulidwa chifukwa cha ma coarse, ovuta kugaya.

Izi zimawonjezera kukula kwa minofu. Thupi limatulutsa mitochondria yochulukirapo, kulola mafuta kuwotcha bwino. Ndi matenda a shuga a 2, kuchepa thupi ndiko chinthu chachikulu pakuyendetsa bwino shuga.

Ndi maapulo ati omwe ali ndi vuto la shuga

Ndi maapulo amtundu wanji omwe ndingadye ndi shuga? Zabwino - maapulo obiriwira a mitundu yotsekemera komanso wowawasa, omwe amakhala ndi zakudya zochepa: Simirenko Renet, Granny Smith, Golden Rangers. Ngati maapulo ofiira ofiira (Melba, Mackintosh, Jonathan, ndi ena otero) kuchuluka kwa chakudya chamafuta kumafika pa 10,2 g, kenako chikasu (Golden, Zima Banana, Antonovka) - mpaka 10,8 g.

Anthu odwala matenda ashuga amalemekeza maapulo angapo omwe amapangitsa kuti khungu lizioneka bwino komanso khungu, limalimbitsa khoma lamitsempha, kuthandiza kulimbana ndi matenda, kupititsa patsogolo ntchito za mu ubongo ndi kuperekera kwa mitsempha, yomwe imayang'anira machitidwe.

Ubwino wa maapulo amtundu wa shuga wachiwiri ukhoza kupezeka mu kanema:

Kodi njira yabwino kwambiri yodya maapulo ndi iti?

Zipatso zouma sizomwe zimagwiritsidwa ntchito kwambiri pazakudya: zopatsa mphamvu za caloric komanso kuchuluka kwa fructose mu maapulo owuma ndizokwera kangapo. Amaloledwa kuwagwiritsa ntchito compote popanda kuwonjezera zotsekemera.

Mwa zipatso zakonzedwa, maapulo akhathamira ndi oyenera odwala matenda ashuga. Mndandanda wamtundu wa glycemic wa zotere udzatsika, ndipo zovuta za Vitamini zimasungidwa bwino, chifukwa kupesa kumachitika popanda chithandizo chamankhwala ndi zoteteza.

Amaloledwa kugwiritsa ntchito msuzi wabwinobwino wa apulo (mu mawonekedwe a zamzitini, nthawi zonse amakhala ndi shuga ndi zina zoteteza). Hafu ya kapu yatsopano ya apulosi ndi magawo 50 a GI.

Kupanikizana, mafuta, zoteteza ndi zakudya zina za shuga ndizothandiza kwa hypoglycemia. Izi zimachitika mosavuta kwa odwala matenda ashuga omwe amadalira insulin. Kutukula mokwanira shuga ndikupanga thanzi, theka lagalasi lokoma la compote kapena ma saponi angapo a jamu ndikwanira.

Zakudya za shuga ndi maapulo

Charlotte

Ndi maapulo, mutha kupanga charlotte kwa odwala matenda ashuga. Kusiyana kwake kwakukulu ndi zotsekemera, mwabwino, zotsekemera zachilengedwe monga stevia. Tikukonzekera malonda angapo:

• Utsi - 1 chikho.
• Maapulo - 5-6 zidutswa.
• Mazira - 4 ma PC.
• Mafuta - 50 g.
• M'malo mwa shuga - mapiritsi a 6-8.

Chinsinsi chotsatira ndi chilichonse:

1. Timayamba ndi mazira: ayenera kumenyedwa ndi chosakanizira ndi kuwonjezera kwa lokoma.
2. Onjezani ufa ndi chithovu ndikuwaza pa mtanda. Mwa kusasinthasintha, imafanana ndi kirimu wowawasa.
3. Tsopano timaphika maapulo: kutsuka, kuyeretsa, kudula mutizidutswa tating'ono. Ndikosatheka kupera pa grater kapena kuphatikiza: madziwo atayika.
4. Sungunulani batala mu poto, kuziziritsa pang'ono ndikuyika maapulo pansi.
5. Ikani mtanda pamwamba pa kudzazidwa. Kusakaniza ndikusankha.
6. Kuphika kwa mphindi 30 mpaka 40. Kuwerenga kungayesedwe ndi dzino lamatabwa.

Ndikwabwino kulawa charlotte mu mawonekedwe owazika komanso osapitirira chimodzi nthawi imodzi (poganizira mkate onse). Zinthu zonse zatsopano ziyenera kufufuzidwa kuti mudziwe momwe thupi lakhalira. Kuti muchite izi, muyenera kuyang'ana shuga musanadye komanso maola awiri mutatha ndikufanizira zowerengera za mita. Ngati zimasiyana ndi magulu opitilira 3, mankhwalawa sayenera kupatulidwa pakudya kwa odwala matenda ashuga.

Saladi

Anthu odwala matenda ashuga adzapindula ndi saladi wopepuka wamakoko a maapulo a asidi komanso yaiwisi ya groti. Kulawa kuwonjezera supuni wowawasa wowawasa, mandimu, sinamoni, sesame, walnuts awiri kapena awiri osankhidwa. Ndi kulekerera kwabwino, mutha kutsekemera ndi dontho la uchi kumapeto kwa supuni.

Maapulo okhazikika

Zakudya zina zokhala ndi maapozi ophika ndi tchizi tchizi. Dulani pamwamba maapulo atatu akuluakulu, kudula pakati ndi mbewu kuti mupange mtanga. Mu tchizi chanyumba (100 g ndikokwanira), mutha kuwonjezera dzira, vanillin, walnuts pang'ono ndi zotsekemera ngati Stevia, muyeso wokwanira supuni ziwiri za shuga. Tsitsani mabasiketi ndikudzaza ndikutumiza ku uvuni wokhala ndi preheated pafupifupi mphindi 20.

Maapulo ndi amodzi mwa zakudya zoyambirira zowerengedwa. Akatswiri ofukula zinthu zakale apeza kubzala zipatso za apulosi m'malo oimika magalimoto a anthu okhala nthawi ya Paleolithic. Kukonda kosiyanasiyana, kupangidwa kwamtundu wabwino komanso kupezeka kwake kunapangitsa chipatso ichi kukhala chimodzi chotchuka, makamaka nyengo yathu.

Koma, ngakhale pali phindu loonekeratu, akatswiri azakudya amalangizidwa kuti asagwiritse ntchito molakwika mavitamini kwa odwala matenda ashuga, chifukwa kuyamwa kosasamala kwa maapulo kungasinthe kuwerengera kwa glucose mita osati kwabwino.

Maapulo ndi matenda ashuga ndizogwirizana ngati muwayika zakudya moyenera.