Pamaso pa matenda a shuga a mtundu uliwonse, zakudya za wodwalayo ziyenera kuperekedwa pamalamulo angapo oyambira.
Chachikulu ndi glycemic index (GI) ya chakudya. Ena amaganiza molakwika kuti mndandanda wazakudya zovomerezeka ndizochepa.
Komabe, kuchokera mndandanda wamasamba wololedwa, zipatso, mtedza, chimanga, nyama ndi mkaka, mutha kuphika chakudya chambiri chabwino komanso chopatsa thanzi. Kwa anthu omwe ali ndi matenda a shuga a 2, tikulimbikitsidwa kudya ma cookie oatmeal, omwe ali ndi zinthu zina zapadera zomwe zingafunikire thupi la munthu aliyense.
Nthawi zambiri zimakhala zovuta kusiya chakudya. Mwachitsanzo, ngati m'mawa kudya zakudya zingapo zamtunduwu ndi kapu ya kefir kapena mkaka wocheperako, mumapeza chakudya cham'mawa komanso chopatsa thanzi.
Izi kwa anthu omwe ali ndi vuto la endocrine akhoza kuzipanga malinga ndi njira yapadera. Iyenera kusiyiratu zosakaniza zilizonse zomwe zimakhala ndi GI yapamwamba. Munkhaniyi, mutha kuphunzira za zabwino za ma cookie a oatmeal a shuga.
Kodi ndingathe kudya ma cookie oatmeal omwe ali ndi matenda ashuga?
Mndandanda wazakudya wa glycemic ndiwomwe umadziwika kuti digito umakhudzanso zomwe zimachitika m'thupi la munthu.
Monga lamulo, chikuwonetsa zomwe zimachitika pakudya pa kuchuluka kwa shuga mu seramu yamagazi. Izi zimatha kupezeka mukatha kudya.
Kwenikweni, anthu omwe ali ndi vuto logaya chakudya amafunika kupanga chakudya chamagulu ndi GI mpaka pafupifupi magawo 45. Palinso zakudya zomwe zimatsimikizira kuti chizindikirochi ndi zero. Izi ndichifukwa chosakhalapo kwazopatsa mphamvu m'mapangidwe awo. Musaiwale kuti mphindi ino sikukutanthauza konse kuti chakudya ichi chikhoza kukhala mu chakudya cha wodwala endocrinologist.
Mwachitsanzo, GI yamafuta a nkhumba mumtundu uliwonse (kusuta, mchere, owiritsa, wokazinga) ndi zero. Komabe, mphamvu yamphamvu ya izi ndizapamwamba kwambiri - ili ndi 797 kcal. Komanso, mankhwalawo amaphatikiza mafuta ochulukirapo - mafuta m'thupi. Chifukwa chake, kuphatikiza pa index ya glycemic, ndikofunikira kuti muthe khutu pazakudya za calorie.
Koma GI imagawidwa m'magulu akulu akulu:
- mpaka 49 mayunitsi - chakudya chomwe chimapangidwira zakudya zatsiku ndi tsiku;
- 49 - 73 -zakudya zomwe zitha kupezeka pang'ono pang'onopang'ono;
- kuchokera 73 ndi kupitilira - chakudya chomwe chimaletsedwa m'magulu, chifukwa chimatha kuchita chiopsezo cha hyperglycemia.
Kuphatikiza pa kusankha koyenera komanso kosamala ndi chakudya, wodwala wa endocrinologist amayeneranso kutsatira malamulo ophika.
Mu shuga mellitus, maphikidwe onse omwe alipo ayenera kuphatikiza zakudya zotentha, m'madzi otentha, mu uvuni, microwave, grill, cook cook pang'onopang'ono komanso nthawi ya kudyetsa. Njira yotsirizira kutentha ingaphatikizepo mafuta ochepa a mpendadzuwa.
Yankho la funso loti kodi ndizotheka kudya ma cookie oatmeal omwe ali ndi shuga zimatengera zomwe zimapangidwa kuchokera. Ndikofunika kukumbukira kuti ndizoletsedwa kudya makeke wamba ogulitsira omwe kulibe chizindikiro "kwa odwala matenda ashuga".
Koma cookie yapadera yamasamba ikuloledwa kudya. Kuphatikiza apo, madokotala amakulangizani kuti muziphika nokha kuchokera pazinthu zosankhidwa bwino.
Glycemic index ya zosakaniza ma cookie
Monga tanena kale, ngati mbali zonse za mcherezi zizikhala ndi GI yaying'ono, ndiye kuti ma cookie sangavulaze odwala matenda ashuga.
Zinthu za ma Cookies
Monga momwe anthu ambiri amadziwira, mafuta ophwa ndi chinthu chofunikira kwambiri kwa anthu omwe ali ndi vuto la m'mimba, komanso kwa iwo omwe akufuna kulemera msanga komanso mopweteka.
Kuyambira nthawi yakale, izi zidatchuka chifukwa cha zabwino zake.
Oatmeal ali ndi kuchuluka kwamavitamini, michere ndi micro, komanso fiber, yomwe matumbo ake amafunikira kwambiri. Pogwiritsa ntchito pafupipafupi zakudya zochokera ku phala ili, chiwonetsero cha ma cholesterol otchedwa cholesterol m'matumba chimachepetsedwa kwambiri.
Mafuta ndi chimanga kuchokera pamenepo amakhala ndi chakudya chambiri, chomwe chimamwidwa kwa nthawi yayitali. Amadziwika kuti ndiofunikira kwambiri kwa matenda ashuga a 2. Ichi ndichifukwa chake wodwala wa endocrinologist ayenera kudziwa za kuchuluka kwa zinthu zofunika patsiku. Ngati tikulankhula za ma cookie omwe adakonzedwa pamaziko a oats, ndiye kuti kuchuluka kwa tsiku ndi tsiku sikoposa 100 g.
Mafuta ndi oatmeal
Nthawi zambiri kuphika kwamtunduwu kumakonzedwa ndikuwonjezeranso nthochi, koma izi ndizoletsedwa kwathunthu kwa anthu omwe ali ndi matenda ashuga amtundu wa 2. Chowonadi ndi chakuti index ya glycemic ya zipatsozi ndi yokwera kwambiri. Ndipo pambuyo pake izi zitha kudzutsa kuchuluka kwa shuga m'magazi.
Ma cookie a shuga a oatmeal omwe amatha kupangidwa kuchokera ku zakudya zomwe zimakhala ndi GI yotsika kwambiri:
- oat flakes;
- ufa wa oatmeal;
- rye ufa;
- mazira (osaposa chinthu chimodzi, chifukwa ali ndi GI yayikulu);
- kuphika ufa wa mtanda;
- walnuts;
- sinamoni
- kefir;
- mkaka wa calorie wotsika.
Ufa wa oatmeal, womwe ndi gawo lofunikira m'zakudya izi, umatha kukonzedwanso pawokha panyumba. Kuti muchite izi, pheretsani bwino tinsalu tomwe tili ndi ufa wokhala ndi mafuta ambiri kapena wowononga khofi.
Ma cookie amtunduwu sakhala otsika pamapindu akudya phala kuchokera ku phala ili. Nthawi zambiri imagwiritsidwa ntchito ngati chakudya chapadera, chomwe chimapangidwira othamanga. Kuphatikiza apo, mapuloteni ambiri amawonjezeredwa kwa icho.
Zonsezi zimachitika chifukwa cha kuchuluka kwachilendo kwa thupi kuchokera ku zovuta zamapangidwe amkati zomwe zimapezeka mu cookie.
Ngati anaganiza zogula ma cookie a oatmeal popanda shuga m'masitolo ogulitsira, ndiye kuti muyenera kudziwa zambiri.
Ndikofunikira kudziwa kuti chinthu chachilengedwe chimakhala ndi moyo wapamwamba wosachepera mwezi umodzi. Tifunikanso kuyang'anira kwambiri umphumphu wa ma phukusi: zinthu zapamwamba siziyenera kuwonongeka ndi zolakwika m'njira yopuma.
Maphikidwe a Oatmeal Cookie
Pakadali pano, pali njira zambiri zopangira ma cookie potengera oats. Zofunikira kusiyanitsa ndizopanda ufa wathunthu wa tirigu mumapangidwe ake. Komanso, ndi matenda amtundu uliwonse, ndizoletsedwa kudya shuga.
Ma cookese a Mkaka Oatmeal
Monga sweetener, mutha kugwiritsa ntchito zina zokha: fructose kapena stevia. Endocrinologists nthawi zambiri amalimbikitsa kusankha mtundu uliwonse wa uchi. Ndikofunika kupangapo chidwi ndi laimu, mthethe, mgoza ndi zinthu zina zopangira njuchi.
Kuti chiwindi chikhale ndi chidwi chapadera, muyenera kuwonjezera mtedza kwa icho. Monga lamulo, ndibwino kusankha walnuts kapena nkhalango. Akatswiri akuti index yawo ya glycemic ilibe kanthu, chifukwa m'mitundu yambiri ndi 15.
Kupanga makeke a oatmeal aanthu atatu omwe mukufuna:
- 150 g flakes;
- mchere pachitsulo cha mpeni;
- 3 azungu azira
- Supuni imodzi ya ufa wophika;
- Supuni 1 ya mafuta a mpendadzuwa;
- Supuni zitatu zamadzi oyeretsedwa;
- Supuni 1 ya fructose kapena wina wokoma;
- sinamoni kulawa.
Chotsatira, muyenera kupita kuphika palokha. Hafu ya flakes iyenera kuphwanyidwa bwino kukhala ufa. Izi zitha kuchitika pogwiritsa ntchito blender. Ngati mungafune, mutha kugula musanadze oatmeal apadera.
Pambuyo pa izi, muyenera kusakaniza ufa woyambitsa ndi phala, kuphika, mchere ndi shuga. Mu chidebe chosiyana, phatikizani azungu a mazira ndi madzi ndi mafuta a mpendadzuwa. Amenyeni bwino mpaka chithovu chobiriwira chitha.
Kenako, muyenera kusakaniza oatmeal ndi dzira, kuwonjezera sinamoni kwa iyo ndikusiya kwa kotala la ola. Ndikofunikira kudikira mpaka oatmeal atupa.
Kuphika mchere mu mawonekedwe apadera a silicone. Izi zichitike pazifukwa zosavuta chimodzi: mtanda uwu ndiwopendekeka kwambiri.
Ngati palibe mawonekedwe oterowo, ndiye kuti mutha kungoyala zikopa wamba pa pepala kuphika ndikuthira mafuta ndi mpendadzuwa. Ma cookie amayenera kuyikidwa mu uvuni wokonzekera kale. Iyenera kuphika pamoto wa madigiri 200 kwa theka la ola.
Zinsinsi za kuphika kwa matenda ashuga
Ndikofunika kukumbukira kuti odwala matenda ashuga, makamaka omwe ali ndi mtundu wachiwiri wa matenda, saloledwa kudya mbale zomwe zimakonzedwa pamaziko a ufa wa tirigu wa premium.
Pakadali pano, zopangidwa ndi ufa wa rye ndizodziwika kwambiri.
Zilibe phindu pakukula shuga. Kutsika kwake m'munsi, kumakhala kopindulitsa komanso kopanda vuto. Kuchokera pamenepo ndimakonda kuphika ma cookie, mkate, komanso mitundu yonse ya ma pie. Nthawi zambiri, m'maphikidwe amakono, ufa wa buckwheat umagwiritsidwanso ntchito.
Ndikofunika kukumbukira kuti odwala matenda ashuga amaloledwa kugwiritsa ntchito chilichonse chophika muyeso wa 100 g.Sikulimbikitsidwa kuti muzigwiritsa ntchito molakwika.
Kanema wothandiza
Maphikidwe a makeke athanzi labwino mu kanema:
Ngati mungafune, mutha kukongoletsa makeke odzola, ndikukonzekera koyenera komwe kuli kovomerezeka kwa odwala matenda ashuga. Mwachilengedwe, siyenera kukhala ndi shuga pakapangidwe kake.
Potere, wothandizirana ndi gelling amatha kukhala agar-agar kapena otchedwa gelatin yomweyo, omwe ali pafupifupi mapuloteni 100%. Nkhaniyi ili ndi chidziwitso chokwanira chokhudza ma cookie oatmeal, omwe, ngati atakonzekera bwino, atha kukhala gawo labwino la zakudya zamasiku onse.
