Mbewu za mpendadzuwa za shuga - ndizotheka kudya ndipo zochuluka motani?

Zachilengedwe zapatsa dziko lapansi mphatso zambiri zapadera zomwe zimakhala ndi nkhokwe yonse yazinthu zofunikira zomwe zimathandiza kusunga thupi laumunthu kukhala lathanzi kwazaka zambiri. Komabe, ndi kukhalapo kwa matenda ena osachiritsika, zipatso za dziko lapansi zitha kubweretsa kuwonongeka koonekera mu thanzi, ngakhale kuli kwazinthu zambiri zofunikira pakapangidwe kake.

Chidziwitso chakuti mbewu zokhala ndi matenda ashuga zimatha kukhala ndi phindu pa thupi la munthu yemwe akudwala matendawa nthawi zambiri zimapezeka mawailesi komanso pa intaneti.

Izi ndizothandiza bwanji, ndipo pali choletsa china chilichonse chogwiritsira ntchito anthu odwala matenda ashuga - izi tidzakambirana m'nkhaniyi.

Kodi ndingadye nthangala yokhala ndi matenda ashuga a 2?

Mtundu wachiwiri wa matenda ashuga ndi osadalira insulini ndipo uli ndi mbali zingapo zowongolera kuchuluka kwa shuga m'magazi.

Monga "balancer" wamkulu amagwiritsidwa ntchito zakudya zomwe zakudya zake zimapereka chakudya chokhala ndi index yotsika ya glycemic. Chizindikiritso ichi chimazindikira kuchuluka kwa shuga m'magazi, omwe amasiyanasiyana kutengera kuchuluka kwa chakudya chamafuta chilichonse.

Mlozera wa glycemic umakhudzidwanso ndi mtundu wa chithandizo cha kutentha ndi kupsinjika kwa chakudya chophika. Kuphatikiza apo, muyenera kuganizira zamankhwala omwe amapezeka, omwe odwala matenda ashuga amafunikira index ya glycemic.

Chifukwa chakuti mu shuga mellitus kapamba satulutsa insulin yokwanira, gawo ili la mgonero limayenera kuthandizidwa mosamala kwambiri.

Zakudya zopatsa mphamvu kwambiri zimatha kuyambitsa nkhawa zina kapamba, zomwe zimagwira ntchito kale "movutikira", kotero zakudya zamafuta ambiri ziyenera kuthetsedwa kapena kudyedwa pang'ono.

100 magalamu a mbewu ya mpendadzuwa yokhala ndi 579 kcal.

Muli 3.44 magalamu a chakudya, 20,73 magalamu a protein ndi 52.93 magalamu amafuta, ndipo index ya glycemic ndi magawo 25 okha. Izi ndizizindikiro zovomerezeka kwa anthu omwe ali ndi vuto lachiwiri la shuga, ngati mungagwiritse ntchito mankhwalawo moyenera.

Mulingo wa kugwiritsa ntchito mbewu za mpendadzuwa muzakudya kapena zosaphika ndi magalamu 80 patsiku. Ndi kuchuluka kumeneku komwe kumakwanitsanso kudzaza thupi ndi zinthu zofunikira, zomwe ndizokwanira mu izi.

Cholepheretsa chochulukitsa kuchuluka kwa njere mumakina a anthu odwala matenda ashuga ndiwambiri ma calorie, omwe amakhala ndi zotsatirapo zoipa za kapamba ndipo, chifukwa chake, kwa chamoyo chonse.

Kuwonjezeka kwakanthawi kachulukidwe ka mankhwala tsiku lililonse kumapangitsa kuti magazi azikhala othinana, ndipo kugwiritsa ntchito kwadongosolo matendawa kumayamba kutukusira kwa m'mimba. Kuthira pamoto pakuwotcha kumachepetsa phindu la mbewu. Pafupifupi 80% yazinthu zopindulitsa zomwe zili m'zinthu zosaphika zomwe ndizofunikira kwambiri kuti tisunge thupi zimatayika mosasamala.

Kuphatikiza apo, zopatsa mphamvu za calorie zimawonjezeka ngakhale zitakhazikitsidwa popanda kugwiritsa ntchito mpendadzuwa, kirimu ndi mafuta ena pophika. Kuchiritsa kutentha kwa magalamu 100 a mpendadzuwa kumawonjezera 20 Kcal ndikuwonjezera kuchuluka kwa chakudya katatu.

Ndizofunikanso kudziwa kuti mbewu zomwe zili mu chipolopolo ndizothandiza kwambiri kuposa peeled. Kwa anthu ambiri, ndizofala kwambiri kudya zipatso zomwe zimaletsedwa kale. Izi ndichifukwa chofunitsitsa kuti tisawononge enamel ya mano komanso osatenga matenda aliwonse.

Kuperewera kwa mankhusu kumaphetsa njere zambiri, chifukwa kusakhalako "kumayambitsa" khosi - imakhala pachiwopsezo chamavuto amagetsi, omwe amachititsa kuti mbewu zitha kuperewera.

Kugwiritsa ntchito njere za mpendadzuwa mumndandanda wa odwala matenda ashuga a 2 sikuletsedwa ndi madokotala kapena akatswiri azakudya.

Komanso, madokotala ena amalimbikitsa kuti agwiritse ntchito mankhwalawa, akudziwa kuti zakudya za anthu odwala matenda ashuga sizipezeka m'mbale zokhala ndi vuto lalikulu.

Phindu kapena kuvulaza?

Monga chilichonse, mbewu za mpendadzuwa zili ndi zinthu zingapo zabwino komanso zoipa zomwe anthu omwe ali ndi matenda ashuga ayenera kuwonetsetsa.

Pazifukwa zakuti mphatso yachilengedweyi ili ndi ofunikira komanso mavitamini ambiri ofunikira, ndikofunikira kwa munthu. Komabe, pali malire ena omwe anthu odwala matenda ashuga ayenera kuganizira akamagwiritsa ntchito mpendadzuwa.

Zomera zazikulu kwambiri:

1. limbitsa makhoma amitsempha yamagazi. Linoleic acid, mapuloteni ndi ma amino acid amalimbitsa kwambiri makoma amitsempha yamagazi, ndikuwasiya otakata;
2. ndi antioxidants. Vitamini E amateteza maselo amthupi kuti asamatulutsidwe mwaulere, potero amaletsa kukula kwa khansa;
3. kukhazikika mafuta ndi chakudya. Vitamini B1 ndiwowongolera wamafuta ndi chakudya chamafuta, omwe amatulutsa mphamvu yofunikira pa moyo wa thupi;
4. chepetsani ukalamba. Vitamini B9 imakhazikika pamtundu wa jini, imalepheretsa maselo kusintha, motero amachepetsa kukalamba;
5. Chotsani mavuto amanjenje ndi minofu. Vitamini E amasintha mafuta opanga mafuta kukhala mankhwala osavulaza. Kusowa kwadongosolo kwa vitamini E kungayambitse kukula kwa zotupa;
6. kusintha kukumbukira ndi khungu. Vitamini B6 amalimbikitsa mayamwidwe amafuta acids, amakhudza bwino ntchito ya ma enzymes komanso njira ya metabolic mu minyewa yaubongo;
7. amathetsa mantha ndi nkhawa. Thiamine amatenga nawo mbali popanga serotonin, yomwe imakhudzanso kukongola kwa munthu;
8. kukhazikitsa potency mwa amuna. Vitamini E amalepheretsa kufalikira kwa cholesterol plaque, omwe, osasokoneza magazi oyenda.

Mwa mphindi zowoneka, titha kusiyanitsa zingapo izi:

1. zopatsa mphamvu. Kuchuluka kwake pazinthu za mpendadzuwa simalola kugwiritsa ntchito mbewu zochuluka;
2. Mimba yopweteka. Kufalikira ndi kulemera pamimba, bata ndi kutentha kwadzuwa - izi ndizomwe zimachitika ngakhale ndi njere zochepa. Chogulitsirachi ndi cholemera chokwanira "kugayidwa" ndi thupi, chifukwa chake chimatha kutsagana ndi zotsatirapo zoyipa;
3. chiwonongeko cha enamel. Mukachotsa mankhusu pachimake pang'amba mano anu, ndiye posachedwa ulendo wopita ku ofesi yamano amaperekedwa. Tartar, caries ndi ming'alu yaying'ono ituluka.

Pazidziwitso zodziwika bwino za njere zabwino, ndikofunikira kuwonjezera zokhudza malo omwe adakula. Minda yomwe ili pafupi kwambiri ndi mabizinesi opanga mafakitale ndi magalimoto amayandikira zitsulo zolemera, zomwe pambuyo pake zimagwera mpendadzuwa.

Zotsogolera, cadmium ndi zinc, ndikulowa m'thupi la munthu limodzi ndi njere, ndizikhalamo mpaka kalekale ndipo zimapangitsa maselo kukhala akuchuluka. Inde, sikuti aliyense ali ndi mwayi wopanga mpendadzuwa pa dothi la "wathanzi", koma ndizowona kusankha malo omwe adakulira.

Zothandiza pa mpendadzuwa

Kupezeka kwa zinthu zofunikira mu nthanga za mpendadzuwa kumakupatsani mwayi kuti musagwiritse ntchito ngati "cholumikizira" polumikizirana, komanso ngati njira yobwezeretsanso thupi ndizofunikira.

Mbewu za mpendadzuwa zimakhala:

1. mavitamini - PP, E, B1, B2, B5, B6, B9, D, A;
2. mchere - zinc, selenium, manganese, chitsulo, phosphorous, sodium, magnesium, calcium, potaziyamu, ndi zina zambiri;
3. mafuta amino ndi osasakanizidwa;
4. CHIKWANGWANI;
5. njira;
6. lecithin;
7. phospholipids;
8. choline;
9. carotenoids.

Kodi kudya mbewu za mpendadzuwa?

Zowona, pali malire angapo omwe samalola kudya mbewu, momwe mumafunira. Chinthu choyamba chomwe muyenera kulabadira ndi gawo.

Kutumikira sikuyenera kupitirira 80 magalamu mu maola 24. 

Chinthu chachiwiri, chomwe chimathandizanso ndi gawo lawo. Ziyenera kukhala zatsopano kapena zouma, osagwiritsa ntchito mankhwala apadera. Peel imayenera kuchotsedwa nthawi yomweyo isanagwiritse ntchito, popeza kusapezeka kwake kumachulukitsa mtima.

Zomera zinamera

Kuthandiza kwa mbewu zamera zakhala zikudziwika kwa nthawi yayitali. Ndilo gawo losinthaku la mbewu lomwe limakulitsa kwambiri kupezeka kwa mavitamini, ma amino acid ndikutsatira zinthu zawo.

Chinsinsi chophikira ndichosavuta ndipo sichitengera kuyesetsa kwakukulu:

• gawo 1. Thirani supuni 5 za mbewu za mpendadzuwa peel ndi madzi kwa maola 12;
• gawo 2. Kukhetsa ndi kuphimba kwa tsiku limodzi;
• gawo 3. Bzalani m'nthaka;
• gawo 4. Pambuyo masiku 5-7, zikumera zitha kudulidwa ndikudya.

Makanema okhudzana nawo

Kodi ndizotheka kudya mbewu za mpendadzuwa ndi shuga? Yankho mu kanema:

Mbewu za mpendadzuwa ndi msungichuma wachilengedwe wa zinthu zochiritsa zomwe zili m'manja ochepa a mpendadzuwa, zomwe ziyenera kuwonjezeredwa kuzakudya zanu osati za anthu odwala matenda a shuga, komanso kwa munthu aliyense amene amasamala zaumoyo wawo.