Anthu omwe ali ndi matenda ashuga ayenera kudya zakudya zochepa. Pachifukwa ichi, madokotala akupanga zakudya zatsopano za odwala otere. Zinthu zonse zomwe zimaloledwa kuti zidyedwe ndi odwala zimakhala ndi zinthu zofunikira zomwe zimafunikira kuti thupi lonse lizigwira ntchito komanso kuchira.
Chimodzi mwa izo ndi mapira mapira, okondedwa ndi ambiri. Monga mukudziwa, ikhoza kugwiritsidwa ntchito ngati matenda amtundu uliwonse. Ngati munthu ali ndi matenda a shuga a 2, ndiye kuti amatenga limodzi ndi kunenepa kwambiri. Phala iyi siyiputa mapaundi owonjezera.
Tiyenera kukumbukira kuti kudya mokwanira komanso kuchita masewera olimbitsa thupi moyenera kumathandizira kuthana ndi matendawa mwachangu komanso kubwezeretsa thanzi lanu. Mapira ndi mapapo a shuga amatha kukhala limodzi ndi njira yoyenera yolandirira.
The zikuchokera ndi zopatsa mphamvu mapira
Chimbuluchi chimakhala ndi ma amino acid apadera, omwe ndi zida zomangira minofu ndi ma cell a thupi lathu.
Millet ili ndi mafuta ambiri azamasamba abwino, omwe mavitamini D ndi carotene sangatengeke m'thupi, komanso michere yambiri yovuta yomwe imachotsa poizoni ndi zinyalala za m'thupi.
Anthu ochepa amadziwa kuti phala la mapira ndi lachiwiri kwa oats ndi buckwheat muzinthu za amino acid. Mulinso wolemera mu fiber, womwe umathandiza pakamwa.
Mwa zinthu zazing'onoting'ono ndi zazikulu zomwe zili mumphaka pali phosphorous, silicon, iron, fluorine, magnesium, potaziyamu, sulfure, calcium, chlorine, manganese, sodium, zinc, aluminium, titanium, molybdenum, tin, nickel, cobalt, ayodini, chromium ndi mkuwa. Ena mwa mavitamini opanga mapira ndi A, E, PP, thiamine (B₁), B₂, B₅, B₆ ndi B₉. Zambiri zomwe zili mumsuziwu ndi 2%.
Ponena za mphamvu ya 100 g ya phala ili, ili motere:
- mafuta - 4,2 g;
- mapuloteni - 11 g;
- chakudya - 73 g;
- zopatsa mphamvu - 378.
Phula la mapira: index ya glycemic
Millet ili ndi glycemic index yamagulu 40 mpaka 60.Chiwerengero chomaliza chimadalira njira yophikira. Wocheperako phala, amachepetsa kuchepa kwa chakudya.
Millet ndi yangwiro kwa iwo omwe ali ndi mavuto a mtima. Ngakhale ndi thandizo lake, mutha kuthana ndi mapaundi owonjezera.
Zothandiza pazigawo za shuga
Millet imadziwika kuti ndi chinthu chothandiza chomwe chimagwiritsidwa ntchito kupangira matenda a metabolic m'thupi. Kwa odwala oterewa, muyenera kugwiritsa ntchito zovuta zam'mimba, zomwe sizimangokhala ndi michere, komanso mphamvu.
Mapira
Mashuke onse omwe amalowa m'thupi la munthu amawonongeka kwa nthawi yayitali. Ndi chifukwa ichi kuti wodwala wa endocrinologist samva kulira kwanthawi yayitali, ndikofunikira kwambiri kwa matenda ashuga.
Musaiwale kuti mapira mapira amakhala ndi mavitamini ambiri, michere ndi zina zazikulu komanso zazikulu zomwe zimathandizira kusintha kwa kagayidwe kachakudya mthupi. Izi ndizofunikira kwa odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa matendawa, chifukwa zopatsa mphamvu zonse zomwe thupi limalandira ziyenera kuwotchedwa.
Croup imathandizira kukhazikitsa kupanga insulini, ndipo ngati mugwiritsa ntchito mankhwala oyenera nthawi yomweyo, mutha kuyiwala za matenda anu kwanthawi yayitali.
Tiyenera kukumbukira kuti phala silimayambitsa zovuta zonse, zomwe ndizofunikira kwambiri pakugwira ntchito kwa thupi lonse.
Muyenera kukonza mbale mogwirizana ndi malingaliro onse a madotolo, chifukwa mwanjira iyi yokha imakhala othandiza. Ndi matenda a mtundu wachiwiri, tikulimbikitsidwa kuphika phala popanda zina zowonjezera.
Ndikofunika kugwiritsa ntchito magiredi apamwamba okha, chifukwa amawerengedwa komanso abwino. Akatswiri ambiri ali ndi lingaliro kuti ndikofunikira kupatsa chidwi mapira opukutidwa, momwe zingathekere kuphika zakudya zopatsa thanzi zokhala ndi mavitamini ndi chakudya.
Amayi ambiri kunyumba amaphika mapira ndi mapira ndi maungu. Koma, ngati pali chidwi chofuna kuti chikhocho chikhale chokoma kwambiri, ndiye kuti mutha kugwiritsa ntchito zotsekemera zapadera. Amadyedwa onse chifukwa cha matenda ashuga komanso kuwonda. Koma, musanagwiritse ntchito mu zakudya zanu, muyenera kufunsa dokotala.
Mapira phala ndi dzungu
Akatswiri ena amalimbikitsa kumwa supuni imodzi imodzi ya phala tsiku lililonse. Inde, mapira samangopindulitsa, komanso amavulaza matenda ashuga. Ngakhale kuti malonda amawotcha zopatsa mphamvu zochuluka ndipo samayambitsa chifuwa, ali ndi zotsutsana zina.
Ndikofunika kudya mapira pang'onopang'ono mosamala kwa anthu omwe amakonda kudzimbidwa. Amaletsedwanso kwa odwala omwe ali ndi acidity yotsika yam'mimba.Komabe, mulimonse momwe zingakhalire, muyenera kuyamba kukaonana ndi dokotala, ndipo pokhapokha, malinga ndi malingaliro ake, tengani izi.
Malamulo ophikira
Anthu odwala matenda ashuga ayenera kuphika phala mumkaka wowonjezera wa kalori kapena madzi oyeretsedwa.
Mwatsopano mapira ndi zofunika. Ngati ndi kotheka, mbaleyo amatha kuwonkhetsa ndi batala pang'ono. Mutha kuphikanso zakudya zosiyanasiyana zapaubwino, zomwe zimakhala zopatsa thanzi komanso zosangalatsa.
Porridge yophika mkaka ndi dzungu, tchizi tchizi, mitundu yosiyanasiyana ya mtedza ndi zipatso zouma zimakhala ndi mikhalidwe yabwino. Ngati mapira amaphimbidwa pang'ono, ayenera kusanjidwa bwino ndi kusenda. Kenako amayenera kutsukidwa kangapo pansi pa mpopi mpaka madzi atayamba kuwonekera. Nthawi yomaliza ikulimbikitsidwa kuti muzimutsuka ndi madzi otentha.
Mbaleyi imakonzedwa mpaka theka litakonzeka m'madzi okwanira. Mpaka mbewu yophika, muyenera kuthira madzi ndikuthira mkaka m'malo mwake. Mmenemo, chimangacho chimayenera kuwira mpaka kuphika. Izi zimakuthandizani kuti muchotse kwathunthu ma astringency a mapira ndikuwongolera kukoma kwa phala la mtsogolo. Mutha kuwonjezera mchere pang'ono ngati mukufuna.
Anthu ambiri amakonda mapira okhathamira pang'ono kapena owiritsa kwambiri. Pakutero, chimanga chotsirizidwa chimathiridwa ndimkaka wokwanira ndikuwiphikira, ndikuwonjezera mkaka wowonda wowawasa. Chifukwa cha izi, mbaleyo imapeza chatsopano kwambiri, chosiyana ndi kukoma kulikonse. Ngati mungafune, mutha kubzala phala lomalizidwa ndi anyezi wokazinga.
Kuphika kwaphika kwa mapira kwa odwala matenda ashuga
Matenda a shuga a Millet amathandizidwa ndi maphikidwe apadera.
Kukonzekera phala yampira wathanzi yokhala ndi index yotsika ya glycemic, muyenera:
- nadzatsuka mbewu monga chimanga;
- pukutani mwachilengedwe kwa maola angapo;
- pogaya mapira mu ufa wapadera. Mankhwalawa amayenera kugwiritsidwa ntchito tsiku lililonse, supuni imodzi yotsekemera m'mawa wopanda kanthu, ndikutsuka ndi kapu yamkaka yatsopano.
Kutalika kwa chithandizo chotere kuyenera kukhala mwezi umodzi. Ndikofunika kwambiri kugwiritsa ntchito mapira osati mu mawonekedwe ake oyera, komanso kuwonjezera kwa masamba, zipatso ndi zipatso.
Pankhaniyi, muyenera kuonetsetsa kuti, mwachitsanzo, index ya mapira a mapira mu mkaka sizidutsa mtengo wovomerezeka watsiku ndi tsiku.
Amaloledwa kuwonjezera zipatso zosaphatikizika ndi zakudya zamtunduwu, monga maapulo ndi mapeyala, komanso zipatso - viburnum ndi sea buckthorn. Ngati timalankhula za zinthuzi, ndibwino kuti musankhe zomwe zimakhala ndi zopatsa mphamvu zochepa.
Zotsatira zoyipa za mapira
Kuvulala kwa izi kumawonetsedwa mwa omwe ali ndi matenda ashuga omwe ali ndi zotsutsana ndi momwe amagwiritsira ntchito.
Ndikofunika kudziwa kuti ma grores omwe ali ndi mapira ndi zoletsedwa kudya izi:
- aakulu mawonekedwe a gastritis ndi kuchuluka acidity m'mimba;
- yotupa njira mu colon;
- kupangitsa kudzimbidwa;
- matenda oopsa a chithokomiro a autoimmune.
Pamaso pa matenda onse omwe ali pamwambawa, odwala matenda a shuga ayenera kukana mapira.
Kupanda kutero, mapira oyeretsedwa amatha kupangitsa kuti pakhale moto woyaka mu chifuwa ndikuwonjezera mphamvu iliyonse yotupa yomwe ilipo mthupi.
Ndi matenda a chithokomiro, mbewu monga chimanga ndizoletsedwa kuphatikiza ndi zinthu zokhala ndi ayodini. Mapira oyeretsedwa amachedwetsa kukonzanso zinthu zina zazing'ono komanso zazikulu, makamaka ayodini, zomwe zimayambitsa magwiridwe antchito a ubongo ndi endocrine.
Makanema okhudzana nawo
Zokhudza zabwino za mapira ndi phala kuchokera kwa shuga:
Kuchokera pazambiri zomwe tazitchulazi, titha kumvetsetsa kuti mapira mu shuga ndi imodzi mwazakudya zotetezeka komanso zotchuka kwambiri. Zachidziwikire, ngati wodwala alibe zotsutsana ndi momwe amagwiritsira ntchito. Zakudya zochokera mmenemo ndizopatsa mavitamini, mchere, macro- ndi ma microelements, komanso ma amino acid. Koma, poganizira cholembera cha glycemic chambiri komanso zopatsa mphamvu zambiri, muyenera kukonzekera bwino chakudya kuchokera ku mapira.
