Zakudya zopangidwa mwadongosolo ndizotheka kuti mukhale ndi matenda ashuga okwanira. Pali zinthu zingapo zomwe siziletsedwa kudya, zomwe zili ndi vuto lofananalo, kapena tikulimbikitsidwa kuti muchepetse kumwa. Pakati pazakudya zomwe zimayambitsa mafunso ambiri odwala matenda ashuga, ndi mkate.
Ngakhale kuti zopangidwa ndi buledi zimapangidwa kuchokera ku ufa, ndipo zimaphatikizapo chakudya, odwala matenda ashuga amaloledwa kudya izi. Werengani za mitundu yanji komanso kuchuluka komwe mungadye matenda a shuga, werengani pansipa.
Kuphatikizika ndi glycemic index
Zinthu zophika mkate za anthu ambiri mdziko lathuli ndizofunikira kwambiri pakudya. Chifukwa chake, pamene wodwala matenda ashuga apatsidwa mwayi wosiya chithandizo chomwe amakonda, amayamba kuchita mantha komanso kutaya mtima. M'malo mwake, mkate sungafanane ndi zakudya zopanda thanzi.Amakhala ndi mapuloteni, fiber, magnesium, sodium, phosphorous, chitsulo, chakudya, amino acid ndi zinthu zina zofunika mphamvu. Kudya gawo limodzi kapena awiri azigawo patsiku zimapindulitsa onse odwala matenda ashuga komanso munthu wathanzi.
Vuto lokhalo lomwe mkate umanyamula ndi chakudya chamafuta ambiri. Kuti kudya chinthu chophika buledi sikukhudza shuga, muyenera kulabadira cholembedwa cha glycemic (GI) musanawonjezere mkate wanu patebulo lanu.
Mitundu yosiyanasiyana ya mkate idzakhala yosiyana. Mwachitsanzo, GI ya mikate yoyera yochokera ku premium ufa ndi mayunitsi 95, ndipo analogue ya wholemeal ufa wokhala ndi chinangwa ali ndi mayunitsi 50, GI ya mkate wamtundu ndi mayunitsi 65, ndipo mkate wa rye ndi 30 chabe.
Kodi ndingadye mkate wamtundu wanji ndi mtundu woyamba wa 2 ndi matenda ashuga 2, ndipo ndi ndani amene sangathe?
Anthu odwala matenda ashuga amalangizidwa kuti azigwiritsa ntchito mitundu ya mkate, yomwe imakhala ndi chakudya chambiri cham'mimba chambiri. Zopangira batala, mkate Woyera, komanso zophika buledi wa ufa wa pelepulo ndizoletsedwa kwa anthu omwe ali ndi matenda ashuga.
Rye (wakuda)
Mitundu yamtundu wophika bulediwu imasangalalabe kwa nthawi yayitali ndipo imakhala yolimba kwambiri chifukwa cha kupezeka kwa michere ya mtundu wake.
Mkate wakuda umakhala ndi mavitamini ambiri a B ofunikira kagayidwe kabwinobwino, kuchuluka kwa zovuta zovuta za chakudya, zomwe zimapangitsa kuti ndizovomerezeka pazakudya za matenda ashuga.
Chofunika kwambiri ndi mkate wa rye ndikuphatikizidwa ndi mbewu zonse, rye ndi chinangwa.
Zopanda yisiti
Mndandanda wa glycemic wa mkate wopanda yisiti ndi magawo 35, ndipo zomwe zili ndi caloric sizidutsa 177 kcal. Mwachilengedwe, kuphatikizika kwa zinthu zamtunduwu kumaphatikiza tirigu wokhathamira, chinangwa ndi ufa wa mamleme, zomwe zimapangitsa kuti zikhale zokhutiritsa komanso zofunikira pakugaya.
Njere yonse
Ichi ndi chinthu chapakatikati cha GI. Ufa wonse wa tirigu umakhala ndi chakudya chochepa kwambiri ndipo umakhala wochepa kwambiri kuposa ufa wa premium.
Zopindulitsa kwambiri zathanzi zimakhala oat ndi chinangwa.
Mtundu uwu wa ophika buledi uli ndi fisi yambiri, yomwe mumatha kumverera mwamtendere kwa nthawi yayitali.
Mapuloteni
Izi zidapangidwa makamaka kwa odwala matenda ashuga. Ndi calorie yotsika, ili ndi GI yotsika komanso mapuloteni ambiri omwe amatha kupukusa mosavuta.
Kuphatikiza apo, mkate wotere umakhala ndi ma amino acid ambiri, zinthu zina zofunikira pofunafuna mchere ndi mchere, zomwe zimathandiza thupi kutopa ndi shuga.
Darnitsky
Buledi wamtunduwu sukulimbikitsidwa kwa odwala matenda ashuga.
Muli ufa wa rye 60%, koma 40% yotsalayi ndi ufa wa tirigu wa giredi 1, womwe umakhala ndi chakudya chambiri chopezeka m'mimba.
Ngati mumakonda mkate wofiirira, ndibwino kuti musankhe zinthu zopangidwa ndi ufa wa rye.
Borodinsky
Mndandanda wamtundu wa mkatewu ndi magawo 45. Chogulitsachi chili ndi thiamine, selenium, iron, niacin ndi folic acid. CHAKUDYA CHA CHAKUDYA CHAKUDYA CHAKUDYA CHAKUDYA
Mkate Woyera
Chakudya cha GI ndi magawo 80-85, ndipo zopatsa mphamvu zimatha kufika 300 kcal.
Nthawi zambiri, awa magawo a mkate amakonzedwa kuchokera ku ufa woyera woyamba wokhala ndi zopatsa mphamvu zambiri zamagetsi. Chifukwa chake, ndibwino kuti odwala matenda ashuga asankhe mankhwala amtunduwu pazakudya zawo, amakonda yisiti, mkate wa protein kapena wakuda.
Mitundu ina
Ufa wa soya, tirigu ndi buckwheat, mkate wa dzungu amakhala ndi GI yotsika. Mitundu yazotchulidwa zophika buledi zili ndi zopatsa mphamvu zochepa zamagetsi, chifukwa chake sizidzapangitsa kudumpha mu shuga.
Zinthu zophika mkate zokhala ndi shuga wambiri
Ngati glycemia imakwezedwa, ndikofunikira kuti wodwalayo asiye kusiya kugwiritsa ntchito mkate mpaka chiwonetsero chake sichikufika pamlingo woyenera. Ngati wodwalayo akuphwanya pang'ono zizindikiro, mutha kupanga chisankho m'malo mwa zakudya za anthu odwala matenda ashuga, omwe amagulitsidwa m'madipatimenti a zinthu zapadera za odwala matenda ashuga.
Zakudya zama mkate
Mkate wopangidwa kuchokera ku rye kapena ufa wathunthu wa tirigu umawerengedwa kuti ndi wodwala matenda ashuga. Amadziwika ndi index yotsika ya hypoglycemic (mayunitsi 45), chifukwa chake, sangayambitse shuga.
Rye mkate
Tiyeneranso kudziwa kulemera kwawo. Magawo awiri agulitsidwe amakhala ndi mkate umodzi kapena chakudya 12, chovomerezeka ngakhale kwa odwala omwe ali ndi hyperglycemia.
Zobera
Zoyipa za matenda ashuga ndizovuta kunena kuti ndizopatsa thanzi kwambiri zomwe zimatha kuthiramo zakudya zilizonse za glycemia. Opanga ambiri amagwiritsa ntchito ufa wa tirigu wa premium-grade popanga zinthu, amagwiritsa ntchito zonunkhira ndi zonunkhira, zomwe zimathanso kukhudza thanzi la odwala matenda ashuga.
Zopatsa mphamvu zopatsa mphamvu (mpaka 388 kcal pa 100 g). Chifukwa chake, kuvutitsidwa kotereku sikulimbikitsidwa. Koma ngati mulawa kukoma koteroko pang'ono, mutha kupeza gawo la zinc, potaziyamu, calcium, chitsulo, phosphorous, mavitamini a sodium ndi B.
Kuyanika
Uwu ndi mtundu wina wa odwala matenda ashuga omwe amatha kuwonjezera mitundu yazakudya za anthu odwala matenda ashuga. Zogulitsa zotere nthawi zambiri zimapangidwa kuchokera ku ufa wa tirigu wa premium, ndikusinthiratu shuga ndi fructose. Chifukwa chake, ngati mitengo yanu ya shuga ili pafupi ndi yabwinobwino, owuma pang'ono owuma sangawononge thanzi lanu.
Kodi ndingadye kangati patsiku la matenda a shuga amtundu woyamba?
Chizindikirochi chimawerengedwa payekhapayekha, poganizira zaumoyo wa wodwala, komanso mtundu wa zomwe amagwiritsa ntchito.
Kwa odwala omwe ali ndi shuga omwe ali ndi shuga komanso anthu omwe amasintha pang'ono kagayidwe kazakudya, magawo 18-25 a mkate kapena magawo 1-2 a zinthu zophika buledi amaonedwa kuti ndiofala.
Contraindication
Mkate ndi matenda ashuga ndizogwirizana kwathunthu. Koma ngati glycemia wanu ali pafupi kwambiri, ndibwino kukana kudya chakudya chamthupi mpaka thanzi lanu litabwerera.
Maphikidwe a shuga a wopanga mkate ndi uvuni
Mkate wa matenda ashuga ukhoza kukonzedwanso pawokha, pogwiritsa ntchito makina azakudya kapena uvuni wamba.
Tikukupatsirani maphikidwe okhawo a zinthu zophika matenda ashuga:
- mapuloteni-chinangwa Knead 125 g wa kanyumba tchizi ndi 0% mafuta mu mbale m'mbale, kuwonjezera 4 tbsp. oat chinangwa ndi 2 tbsp tirigu, mazira 2, 1 tsp kuphika ufa. Sakanizani zonse bwino ndikuyika mafuta. Nthawi yophika - mphindi 25 mu uvuni;
- oat. Timatenthetsa pang'ono 300 ml ya mkaka wosafunikira, kuwonjezera 100 g wa oatmeal, 1 dzira, 2 tbsp. mafuta a azitona. Payokha, bwezerani ndi kusakaniza 350 g wa ufa wachiwiri wa tirigu ndi 50 g wa ufa wa rye, pambuyo pake timasakaniza chilichonse ndi mtanda ndikuwuthira mbale yophika. Poyeserako, pangani kukhazikika ndi chala chanu ndikutsanulira 1 tsp. yisiti yowuma. Kuphika pa pulogalamu yayikulu kwa maola 3.5.
Muthanso kupeza maphikidwe ena a zakudya zaphika za shuga pa intaneti.
Makanema okhudzana nawo
Kodi ndingadye mkate wamtundu wanji ndi mtundu woyamba wa 2 ndi shuga? Mayankho mu kanema:
Ngati mumakonda zophika zophika mkate ndipo muli ndi matenda ashuga, musakane nokha kugwiritsa ntchito zomwe mumakonda. Anthu odwala matenda ashuga amatha kudya mitundu ina ya mkate popanda kuwononga thanzi lawo.
