Kusankha mafuta othandiza masamba kwambiri kwa odwala matenda ashuga: glycemic index, maubwino ndi zopweteketsa

Ndi matenda a shuga, ndikofunikira kwambiri kuwunika zakudya, makamaka pazakudya zomwe zimakhala ndi mafuta ambiri komanso mafuta othamanga.

Ichi ndichifukwa chake mafuta ochokera mumafuta a nyama pamilandu iyi sioyenera kwenikweni. Nthawi yomweyo, imasinthidwa bwino ndi mafuta a masamba, index ya glycemic yomwe kwenikweni ndi zero.

Kodi mafuta opindulitsa kwambiri a shuga ndi ati? Nkhaniyi ifotokoza izi.

Mlozera wa Glycemic

Mu shuga, glycemic index (GI) yazakudya zomwe zimadyedwa ziyenera kukumbukiridwa. Ichi ndi chiyani

GI imawonetsa kuchuluka kwa momwe shuga amadzuka atatha kupanga chinthu.

Kuti mumvetsetse, lingalirani tcheni chimodzi chosavuta. Zopatsa mphamvu ndizosavuta komanso zovuta.

Omaliza kulowa m'thupi, amamasulidwa ndi zochita za michere kukhala yophweka. Ndipo, shuga amapangidwa kuchokera kwa ophweka. Chifukwa chake, kuchuluka kwamasamba kukwera, kuchuluka kwa glucose kumawonekera m'thupi, ndipo, chifukwa chake, msinkhu wa shuga umakwera. Izi zikutanthauza kuti GI mu shuga iyenera kukhala yochepa.

Pogwiritsa ntchito chizindikiro ichi, mutha kuyang'ana kuthamanga kwa zinthu zomwe zikuwonongeka, ndizofunikira kwambiri kwa odwala matenda ashuga. Izi zimakuthandizani kuti mulamulire kuchuluka kwa shuga, chifukwa chake menyu imayenera kuphatikizidwa kutengera GI.

Mafuta gawo la chakudya

Pazinthu zilizonse, mafuta amatenga gawo lalikulu, sangathe kudzipatula kwathunthu kuzakudya. Kodi phindu lawo ndi lotani? Izi makamaka zimapatsa mphamvu.

Kutenga kwawo mbali kumawonekeranso munjira yazachilengedwe ya kapangidwe ka mahomoni ndi ma enzymes. Mavitamini A, D, E, omwe ndi osungunuka mafuta, komanso mafuta achilengedwe a polyunsaturated amabwera ndi mafuta.

Ndi kuchepa kwa michere m'thupi, zotsatirazi zoyipa zimachitika:

• kusokonekera kwa chapakati mantha dongosolo;
• kulakalaka kudya chifukwa chosowa satiety;
• kuchepa chitetezo chamthupi;
• kuwonongeka kwa tsitsi
• kuchepa kwa zaka;
• kuphwanya msambo mu msambo mu akazi, mavuto enanso okhala ndi mwana;
• mavuto amawonedwe;
• khungu lowuma
• kuwoneka kwa ululu m'malo.

Nthawi yomweyo, kwa odwala matenda ashuga, mafuta amayenera kupezeka ochepa, koma ndizoletsedwa kuti asawachotsere pazifukwa izi. Kufunika kwawo kuchepetsa kumachitika chifukwa chakuti kuphwanya mapangidwe a insulin kumathandizira kuti pakhale cholesterol yotsika kwambiri. Zotsatira zake, pali kuthekera kwakukulu kokulitsa kwa atherosulinosis, kagayidwe kachakudya ka michere ndi michere yochulukirapo.

Anthu odwala matenda ashuga amalimbikitsidwa kuti azidya nyama yokonda ndi nsomba, zinthu zamkaka. M'malo mwa batala, muyenera kugwiritsa ntchito mafuta a masamba, omwe ali ndi mafuta osakwaniritsidwa, ma phosphatide, ndi mavitamini. Lipid yodziwika tsiku ndi tsiku kwa odwala matenda ashuga ndi 65-75 g, pomwe 30% ndi mafuta a masamba.

Kodi odwala matenda ashuga angakhale ndi mitundu yotani?

Mafuta a nyama ayenera kuthetsedweratu.

Nthawi yomweyo, kusankha kwamafuta a masamba ndikwabwino, ndipo funso limakhala loyenerera, ndi ndani angagwiritsidwe ntchito ndi odwala matenda ashuga? Nthawi zambiri, mafuta omwe amveka kwambiri amagwiritsidwa ntchito pazakudya, monga: mpendadzuwa, chimanga, maolivi.

Iliyonse ya iwo ndi othandiza komanso yovomerezeka munthawi imeneyi. Chachikulu ndikuti mulibe zoteteza komanso zowonjezera zina. Nthawi yomweyo, mawonekedwe a mafuta aliwonse amasiyanasiyana, kuphatikizapo kukoma.

Mpendadzuwa

Chimodzi mwamafuta odziwika komanso otchuka ndi mpendadzuwa. Komanso, imalimbikitsidwa ndi 98%. Izi zimakhala ndi mafuta osakwaniritsidwa acids, mavitamini osungunuka a mafuta D, F, E.

Chifukwa cha izi, ma shehe am'mitsempha yama mitsempha amatha kugwira ntchito moyenera, ndipo mawonekedwe amitsempha yamagazi kuchokera mkati amatetezedwa pakuchokera kwa cholesterol.

Mafuta a mpendadzuwa

Chifukwa cha malowa, chinthu chopangidwa ndi mpendadzuwa ndi prophylactic of polyneuropathy, komanso zovuta zam'magazi komanso kupititsa patsogolo kwina. Mafuta oterewa sadziunjikira, motero, amachotsa cholesterol yambiri mthupi. Kuphatikiza apo, ndi thandizo lawo, ma asidi a bile amamasulidwa ndipo kaphatikizidwe kamakhudzidwa.

Vitamini E yemwe ali ndi zoteteza ku chiwindi ndi kapamba kuti asawonongedwe ndi ma free radicals. Imathandizanso kudzimbidwa. Kuti mupewe izi, m'mimba yopanda kanthu mumayenera kumwa supuni yamafuta a mpendadzuwa ndikumwa ndi madzi.

Mutha kuwunikira zovuta zomwe zili ndi mpendadzuwa:

• zambiri zopatsa mphamvu zopatsa mphamvu, chifukwa zomwe kulemera kwake kumatha kuchuluka kwambiri;
• mapangidwe a poizoni zinthu chifukwa chokazinga;
• kuthekera kwa kufalikira kwa bile duct vuto la ndulu.

Maolive

Mafuta a azitona akutchuka kwambiri; sawonanso kuti ndi mankhwala akunja. Chogulitsachi ndi chofunikira chifukwa cha zomwe zili ndi asidi m'mwemo, zomwe zimakhala zamafuta amafuta ambiri.

Ndikofunikira kwambiri kuti ndi shuga, mafuta a azitona azitha kusintha mphamvu ya ma cell ku gawo la mahomoni.

Mafuta a azitona

Zimathandizanso kupewa matenda osiyanasiyana a mtima. Chimodzi mwazinthu zofunika pantchitoyi ndikuwonjezera peristalsis. Amachotsa cholesterol, yofunikanso kwambiri, makamaka kwa odwala matenda ashuga.

Itha kugwiritsidwa ntchito pa saladi zatsopano, ndikugwiritsa ntchito pokonza, kutsitsa. Ndibwinonso kuphika. Muthanso kusintha kukoma ndi kufunikira kwa masangweji ndimafuta a maolivi. Kuti achite izi, amafunika kuwaza mankhwala omaliza kapena kuwaza mkate mu batala.

Flaxseed

Mafuta a Flaxseed a shuga ndiothandiza kwambiri.

Matendawa amatha kupangitsa kuti munthu azidwala matenda ashuga, pomwe mafuta owonda amachepetsa matenda.

Kuphatikiza apo, kuchuluka kwa shuga m'magazi kumatsitsidwa. Zomwe zili mu Omega-3 ndi Omega-6 pazogulitsazo zimakhala ndi phindu pthupi, osati matenda ashuga okha, komanso milandu ingapo.

Izi zimathandizira kupewa matenda ena monga stroko, matenda a mtima ndi matenda ena amtima, atherosulinosis. Mbewu za fulakesi zimagwiritsidwa ntchito ngati chothandizira popangira zinthu zina.

Pophika, muyenera kuthira supuni za mbewu zitatu ndi kapu ya madzi owiritsa. Kenako amayenera kukakamizidwa kwa maola angapo ndikutsitsidwa musanagone, mutatha kuwonjezera mafuta.

Mbeu za Sesame

Zigawo zamafuta a sesame zomwe zimapangidwa, monga zinc, Omega-9, magnesium, sesamine, manganese, zimathandizira kupanga insulin, zimapangitsa kagayidwe kazinthu.

Mafuta a Sesame

Izi zimathandizanso kupewa matenda oopsa, chifukwa amachepetsa kuthamanga kwa magazi. Kuphatikiza apo, imapereka nyonga komanso mphamvu kwa thupi, tonic.

Chifukwa chogwiritsa ntchito mankhwala a sesame pafupipafupi, mutha kukhazikika pang'onopang'ono, kusintha misomali, tsitsi, khungu komanso kulimbitsa mano. Kwa anthu opitilira 45, mankhwalawa amalepheretsa mafupa, nyamakazi. Amasintha bwino m'maso ndipo amakhala ndi bactericidal, amaletsa kuchepa magazi, komanso amathandizira chonde.

Chimanga

Chifukwa cha kukhalapo kwa ma asidi osakwaniritsidwa, mafuta amachepetsa mphamvu ya mafuta, kumachulukitsa kwamitsempha yamagazi, amathandizira matenda a chikhodzodzo ndi chiwindi, komanso kutsitsa cholesterol.

Ndi iyo, mutha kulimbitsa chitetezo cha mthupi komanso kusamala momwe magazi akupangidwira.

Amagwiritsidwanso ntchito ngati kunenepa kwambiri, kusintha njira zama metabolic. Imatha kuletsa khansa ndi atherosulinosis.

Makanema okhudzana nawo

Ndi mafuta ati omwe amapindulitsa kwambiri matenda ashuga? Yankho mu kanema:

Chifukwa chake, ndi matenda a shuga, kupezeka kwa mafuta muzakudya ndikofunikanso kwambiri. Zokonda ziyenera kuperekedwa kumafuta azamasamba, ndipo nyama siziyenera kuphatikizidwa. Kusankha kwamafuta ndi kosiyanasiyana. Iliyonse yaiwo ili ndi kuthekera kothandiza, komanso kukoma kwapadera.

Komabe, ndikofunikira kukumbukira kuti ziyenera kudyedwa pang'ono. Kuti musankhe malonda enieni ndi mlingo wake, ndikulimbikitsidwa kufunsa katswiri wazakudya kapena endocrinologist.