Ubwino ndi kuvulaza kwa mbatata mu shuga: index ya glycemic ndi malamulo ophikira

Anthu ambiri amafunsa kuti: "Kodi ndizololeka kugwiritsa ntchito mbatata ngati tili ndi matenda ashuga?", Popeza muzu uwu ndiwodziwika kwambiri pakati pa anthu athu ndipo, kuphatikiza apo, umakhala ndi kakomedwe kabwino komanso zinthu zambiri zothandiza. Kaya mbatata yakonzedwanso, kapena imawonedwa ngati chinthu chowopsa kwa anthu omwe ali ndi matenda a kapamba, funso limakhala lotseguka, ndipo tiyesetsa kuyika madontho onse pa "ndi".

Zothandiza katundu

Mbatata ndi masamba osakanizika, ndipo kwa zaka zambiri tsopano masikelo akhala akuwonekera mosiyanasiyana. Koma, zophatikiza zabwino za mbatata zimapangitsa kuti zikhale zofunikira pagome lathu, chifukwa sizachabe kuti zimatchuka ngati "mkate wachiwiri", womwe ungatsimikizire mawonekedwe ake.

Mu 100 gr. Malonda ake ali ndi:

• mafuta 0,4 g;
• mapuloteni 2 g;
• madzi 80 g;
• chakudya 18,0 g;
• disaccharides 1.3 g;
• wowuma 15 g;
• pectin 0,5 g;
• organic acid 0,2 g;
• mchere (potaziyamu 568 g, chitsulo 900 g, manganese 170 g, cobalt 140 g, phosphorous 58 g, zinc 360 g).

Komanso masamba ali ndi nkhokwe ya mavitamini:

• A (beta carotene) 0,02 mg;
• E 1mg;
• B1 12mg
• B2 07mg;
• B9 8mg;
• PP (niacin) 1.3mg.

Mapuloteni a mbatata ndiwofunika mu amino acids awo, omwe amathandiza kwambiri pakupanga maselo amodzi, minofu ndi thupi lonse laumunthu. Ubwino wake wa mbatata ndiwofunika kwambiri wa potaziyamu m'mapangidwe ake, ndi chinthu chofunikira kwambiri chofufuza.

Imatha kuyendetsa zomwe zili ndi asidi, alkali ndi mchere m'thupi la munthu, ndiko kuti, imayang'anira kuchuluka kwa madzi. Amathandizanso kuchititsa chidwi cha mitsempha, amakonzanso kuperekera kwa okosijeni ku ubongo.

Munthu wamkulu wathanzi ayenera kudya pafupifupi magalamu 2,5 a potaziyamu patsiku, omwe amafanana ndi mbatata zapakati pa 3-4.

Komanso, masamba odabwitsawa ali ndi vitamini C, makamaka mbatata zazing'ono zokhala ndi peel, chifukwa chake, kuti abwezeretsenso thupi ndi ascorbic acid, akatswiri azakudya amalimbikitsa kuwiritsa kapena kuphika chinthucho popanda kusenda.

Madzi a mbatata osakhazikika omwe ali ndi mphamvu zake zochiritsa akhala akugwiritsidwa ntchito kwa mankhwala. Imaphatikizana ndi acidity yayikulu yam'mimba yam'mimba, yomwe imathandizira odwala omwe amapezeka m'mimba ndi matumbo: zilonda zam'mimba, esophagitis, hyperacid gastritis, colitis.

Mukungofunika kuzigwiritsa ntchito mukangophika. Kwa anthu omwe ali pachiwopsezo komanso omwe ali ndi matenda ashuga, madzi a mbatata omwe adakonzedwa kumene amakhala osakanikirana mofanana ndi madzi, onjezerani kotala la madzi abwino a karoti ndi kumwa 50-100 g ya osakaniza theka la ola musanadye.

Chida ichi chimachepetsa shuga m'magazi ndipo chimachepetsa kuthamanga kwa magazi, ndipo chimathandizanso kutupa kwamphamvu komanso manja.

Glycemic index (GI)

Mlozera wa glycemic unayamba kudziwika atapezeka mu 1981. Pulofesa wa ku Toronto, MD David J. A. Jackson adalowa m'malo ovuta kwambiri komanso osamveka popanga ma carbohydrate kwa anthu omwe ali ndi pancreatic pathologies, makamaka ndi endocrine insuffidence.

Adokotala adachita kafukufuku wofunitsitsa wophatikiza maphunziro ambiri okhudza udindo wa zinthu zenizeni pakuwonjezereka kwa shuga kwa magazi mwa anthuwa.

Adakhazikitsa dongosolo lomwe mndandanda wa glycemic umawonetsa zomwe zimachitika munthu wina akagwiritsidwa ntchito ndikuzifanizira ndi zomwe zimachitika mu glucose yomwe imayambika mwa mtundu wake. Zogulitsa zilizonse zimakhala ndi GI yake, zimatengera zinthu zambiri: mtundu wamafuta, kuchuluka kwa fiber pazomwe zimapangidwa, kuchuluka kwa mafuta ndi mapuloteni, komanso njira yothetsera ukamadya.

Kwa anthu ambiri, kugwiritsa ntchito zakudya zomwe zili ndi index yotsika ya glycemic ndizofunikira kwambiri, popeza kuchuluka kwa shuga m'magazi atalandira chakudya choterocho kumakwera pang'onopang'ono komanso pang'ono, komanso kumachepera pang'onopang'ono komanso popanda kudumpha mwadzidzidzi. Izi zimathandizira kuti anthu omwe ali ndi mbiri ya matenda ashuga azisamalire kwambiri magazi.

Mlozera wa glycemic wosavuta kuzindikira unagawika m'magulu atatu m'magulu atatu:

• magawo otsika 10 - 40;
• pafupifupi 40-69 mayunitsi
• mayunitsi okwera ≥70

Kutengera njira yokonzera mbatata, GI yake imasinthanso, koma mwambiri, imatchulidwa kuzinthu zomwe zimakhala ndi index yayikulu ya glycemic.

Koma sikuti zonse ndizophweka, ngati mungatsatire malamulo ena ndikudzipangira chidziwitso chochepa, ndiye kuti masamba awa akhoza kukhala patebulo la anthu odwala matenda ashuga.

Kodi ndingathe kudya mbatata ndi shuga?

Anthu ambiri amakayikira phindu la mbatata za shuga. Pakadali pano, zamasamba zakonzedwanso, koma zoletsa zofunika: ndizotheka kuzidya zokha mokwanira pang'ono komanso mothandizidwa ndi njira yophikira yophika.

Njira zophikira

Kwa anthu omwe nthawi zonse amayang'anira kuchuluka kwa shuga m'magazi awo, ndikofunikira kutsatira malamulo oyambirira mu zakudya - yesetsani kudya zakudya zambiri ndi index yotsika ya glycemic.

Mbatata siyiri ya amenewo, koma ngati ndiwo zamasamba “zopangidwa molondola”, ndiye kuti kugwiritsidwa ntchito kwathunthu kudzaposa kukhuthala kwakukulu komwe kulimo.

Makhalidwe azitsamba a mbatata wowuma amasintha kwambiri mothandizidwa ndi kutentha kwambiri, madzi, nthawi ndi malo osungirako, komanso kukula kwa tubers iwowo. Kuwerenga kwa mapangidwe amtunduwu kumabweretsa kuyankho kokwanira ka insulin.

Mbatata zosenda, yokonzedwa mwanjira yachikhalidwe, zimakhala ndi GI yapamwamba kwambiri, ndi pafupifupi 85-90 mayunitsi. Chips ndi mbatata yokazinga zimadzetsanso vuto lalikulu kwa anthu ashuga, chifukwa GI ya mbatata zotere ikhala mkati mwa magawo 80.

Ma fries a ku France, kuwonjezera pa kuchuluka kwa glucose, azithandizanso kuonjezera kulemera, kukulitsa vutoli ndi kuthamanga kwa magazi. Chifukwa chake, anthu omwe akuwonetsetsa kuti ali ndi thanzi labwino ayenera kupewa mbatata zophika motere.

Mbatata ya Jacket ndiye njira yabwino kwambiri kwa odwala matenda ashuga

Njira yabwino yothetsera mbatata ingakhale yophika masamba ali mu jekete kapena chovala, komanso kuphika ndi peel. Ma tubers ang'ono kapena ang'ono ndi oyenera kukonzekera, chifukwa ali ndi wowuma kwambiri kuposa mbatata zazikulu, ndipo pali zambiri zomwe zimatsata.

Osambitsidwa bwino timachubu tating'onoting'ono timafunika kudzazidwa ndi madzi pang'ono (mpaka titakutidwa kwathunthu), mutawiritsa, kuphika kwa mphindi 25-30 pamoto wochepa m'madzi pang'ono mchere. Kukhetsa, peel, nyengo kulawa ndi kuwonjezera ochepa mafuta osasankhidwa a masamba.

Kodi ndiyofunika kubatiza?

Ma tubers osendedwa ndikutsukidwa amafunika kuti azinyowa kwa maola 4-6 (kapena kupitilira) m'madzi ozizira, nthawi ino ndikwanira kusiya "wowopsa" wowuma kuchokera mbatata.

Kenako tubers ziyenera kutsukidwa bwino ndipo zitha kuphikidwa mu uvuni kapena kuwotchera, motero zotsatira zoyipa za sisitere zimatsitsidwa kwambiri.

Kodi mbatata yophika bwino?

Njira yabwino yodyera mbatata kwa anthu omwe ali ndi matenda ashuga kuphika ndiwo zamasamba, imasunga zinthu zambiri zofunikira zomwe zimachiritsa thupi lonse, kulimbitsa mtima wamatumbo ndi minofu yamtima.

Mbatata zophika ndi zitsamba

Mutha kuphika mbatata mosiyanasiyana: mu uvuni wam'mudzi, limodzi ndi masamba ena kapena nsomba, komanso kuphika ophika pang'ono.

Makanema okhudzana nawo

Kodi ndingadye mbatata zamtundu wanji ndi shuga? Pezani mayankho mu kanema:

Matenda a shuga ndi matenda osokoneza bongo komanso ovuta kwambiri, koma sikuti ndi chiganizo chilichonse, mutha kuthana nawo mokwanira komanso mwachangu, koposa zonse, phunzirani kutsatira malamulo oyambira azakudya: sankhani ndikuphika moyenera zakudya zomwe ziloledwa, ndikukhala ndi moyo wokangalika.