Zipatso ndi shuga - zipatso zomwe zimatha kudyedwa ndi shuga komanso zomwe sizingatheke

Nutritionists ndi endocrinologists amalimbikitsa odwala matenda ashuga kuti aphatikizire zakudya zamafuta ambiri pazakudya zawo.

Zipatso zotsekemera komanso zowawasa zimakhala ndi pectin, mavitamini, mchere, michere yazakudya, zomwe zimakhudza bwino dongosolo la chakudya.

Ndikofunikira kudziwa zipatso zomwe mungadye ndi shuga komanso zomwe simungathe, kuti mupewe kuwononga magazi.

Kukhalabe ndi index yotsika ya glycemic, ndikofunikira kudya zipatso zatsopano: kuchiritsa ndi kutentha kwa mandimu kumawonjezera GI.

Kodi ndingadye zipatso zamtundu wanji ndi shuga

Yankho la funsoli limatengera kukhudzika kwa chinthu china pakusintha kwa shuga m'magazi. Kutsika kwa index ya glycemic, zipatso zambiri zomwe mungadye.

Zipatsozi zimakhala ndi mavitamini ambiri, osungunuka komanso osapindulitsa, zinthu zambiri zimakhala ndi pectin. Kugwiritsa ntchito moyenera zinthu zachilengedwe zokhala ndi shuga achilengedwe - fructose - zimathandiza thupi.

Maapulo ndi mapeyala amaloledwa kwa odwala matenda ashuga

Mu matenda a shuga, mitundu ili yazipatso ndiyothandiza:

• Mapeyala Mavitamini ambiri, a pectin okwera. Kuchepetsa kwambiri mu cholesterol "yoyipa", kukondoweza kwa matumbo, kuyambitsa kagayidwe kazinthu. Zomwe zimakhala mu peyala wamba ndizoposa magalamu asanu. GI ndi magawo 34.
• Maapulo Osati zamkati zokha, komanso peel ili ndi zambiri zosasungunuka komanso sungunuka, ascorbic acid, mchere, pectin. Zotsatira zabwino pakupanga chimbudzi, kuyeretsa kwamitsempha yamagazi kuchokera ku cholesterol plaques, kutsegulira kwa kufalikira kwa magazi, kusintha kwa chimbudzi. Chipatso chamlingo wapakatikati chimakhala ndi 5 g yazakudya zopatsa thanzi, ndi GPI yamagulu 30.
• Cherry Ambiri mwa coumarin, yogwira antithrombotic. Kumwa kwamatcheri pafupipafupi kumachepetsa chiopsezo chotenga ma atherosulinosis chifukwa cha kugwa kwamitsempha yamagazi. Zamkati zamadzimadzi zimakhala ndi chitsulo, mkuwa, potaziyamu, calcium, tannins, ma organic acids, anthocyanins. Amatcheri ali ndi mavitamini ambiri: maphunziro awonetsa kukhalapo kwa ascorbic ndi folic acid, retinol. Mndandanda wa glycemic wa zipatso zokoma ndi magawo 25.
• Plums. Low kalori wathanzi mankhwala. Ma plums amakhala ndi pectin, potaziyamu, magnesium, chromium, sodium, zinc, organic acid. Mafuta ambiri a Vitamini P (amapitilira ngakhale kutentha pambuyo pake), riboflavin, ascorbic acid. CHIKWANGWANI chimasintha ntchito ya matumbo, zinthu za P-Vitamini zimakhazikika m'magazi, kupewa mtima wa mtima, ndikuchotsa cholesterol "yoyipa". Kuwala kotsika ndi diuretic kwenikweni. Mlingo wa Gl - 25 mayunitsi.

Kucha chitumbuwa

Anthu odwala matenda ashuga amatha kudya zipatso, koma malinga ndi zinthu zingapo:

1. Sankhani zinthu zokhala ndi GI yotsika.
2. Idyani zipatso zatsopano.
3. Sankhani mitundu wowawasa komanso wokoma komanso wowawasa.
4. Kwa nyengo yozizira, kukolola chachilengedwe chachilengedwe popanda kuwonjezera shuga kapena kupatsa zipatso kuti zithe kuzizira.
5. Kanani kukonzekera timadziti.
6. Osabowoka ngati zadziwika kuti zipatso zakula m'dera loyera popanda kugwiritsa ntchito mankhwala ophera tizilombo.

Kodi pali kusiyana kotani pakati pa mndandanda wazinthu zovomerezeka zamitundu 1 ndi matenda ashuga 2

Ndi zipatso zamtundu wanji zomwe zimatha kudwala matenda ashuga amtundu wa 2 ndi mtundu woyamba wa shuga?

Ndi matenda oopsa kwambiri (odalira insulin), madokotala amayang'ana kwambiri jakisoni wa insulini, ndipo kudya zakudya zina ndizowonjezeranso potenga mahomoni. Mtundu wachiwiri wa shuga, katundu pa zikondamoyo zomwe zakhudzidwa zimadalira mtundu wa zakudya: kupatuka kulikonse kumayambitsa kuwonjezeka kwa shuga m'magazi.

Wathanzi maula

Mukamakonza menyu, muyenera kudziwa momwe dzina limodzi likukhudzira shuga. Kuletsedwa kwa zipatso zomwe zimakhala ndi mitundu yayikulu ya glycemic index ndizovomerezeka kwa odwala omwe ali ndi mtundu uliwonse wa matenda ashuga. Mukamasankha zipatso, ndikofunikira kusankha mitundu yotsekemera ndi wowawasa ndi wowawasa. Madzi, kupatula mandimu ndi makangaza, sayenera kudya.

Chipatso Cholemedwa ndi Pectin

CHIKWANGWANI chamadzimadzi sichimalumikizidwa ndi thupi, koma ndizovuta kuphatikiza phindu la chinthuchi. Mukadutsa m'matumbo, pectin amatenga zinthu zovulaza, amamanga cholesterol, ndikuchotsa zinthu zowonongeka.

Zina zothandiza:

• ikuwonetsa envelopu yofatsa komanso yotsutsa-yotupa;
• normalization wa okosijeni ndi kuchepetsa njira;
• imayendetsa zotumphukira zamagazi;
• imalimbikitsa m'matumbo mphamvu;
• amamanga mchere wazitsulo zolemera ndikuchotsa m'thupi;
• otsitsa "oyipa" cholesterol;
• amachotsa poizoni m'thupi;
• amakhala ndi mulingo wopindulitsa wam'mimba.

Zipatso zambiri zokhala ndi index yotsika ya glycemic ndizopezeka pectin. Ndikofunika kuti odwala matenda ashuga aphatikizire limodzi kapena awiri mayina pamndandanda tsiku lililonse: mapeyala, mapichesi, maapulo, yamatcheri, plums yosapezekanso.

Zojambula ndi zotsatira zake pa thanzi la odwala matenda ashuga

Ndikofunikira kuti muchepetse mtolo wowonjezera pa kapamba wofooka.

Mayina omwe amayambitsa kukwera kwamphamvu kwa shuga wamagazi, zakudya zokhala ndi utoto, zonunkhira, zosungirako ndizoletsedwa.

Ndikofunikira kuyesa kuchuluka kwa mapuloteni, mafuta, mavitamini, kupeza "zovuta" zopatsa mphamvu, kuchuluka kokwanira kwa fiber.

Onetsetsani kuti mwaziphatikiza masamba abwino m'zakudya, ochepa - osakhala okoma kwambiri. Mkate oyera, croutons, mkate uyenera kusinthidwa ndi mayina kuchokera ku ufa wa rye.

Osagwiritsa ntchito:

• nsomba zamafuta ndi nyama;
• kusuta nyama, soseji;
• mafuta mkaka;
• chakudya chokhala ndi chakudya "chofulumira": kuphika, maswiti, chokoleti, shuga, makeke;
• chakudya chofulumira
• zakumwa zoziziritsa kukhosi;
• zonunkhira
• mayonesi, msuzi, mpiru;
• semolina;
• nyama zamafuta;
• zipatso zouma;
• zipatso ndi masamba, masamba;
• kupanikizana ndi kusunga ndi shuga;
• khofi wamphamvu ndi tiyi, mowa.

Zipatso zouma zimakhala ndi GI yapamwamba

Kupanga ndikusintha menyu ndikofunikira kuti muganizire za zinthu za GI motsogozedwa ndi katswiri wazakudya komanso endocrinologist. Ndikofunikira kuganizira za thanzi, kuuma kwa matenda, mtundu wa matenda ashuga, kugwiritsa ntchito mphamvu, zaka za munthu wina.

Ndi zipatso ziti zomwe sizingadye ndi shuga

Sizoletsedwa kudya zipatso zokhala ndi index yayikulu ya glycemic, makamaka ngati matendawa ali oopsa. Ngakhale gawo lachiwiri la zakudya mu mtundu woyamba wa shuga (wodalira insulin), zofuna zanu sizingaphwanyidwe kuti musayese shuga.

Choletsedwa:

• masiku;
• nthochi zouma;
• Persimmon;
• mphesa, makamaka mitundu yopepuka;
• nkhuyu;
• zinanazi.

Zipatso zouma siziyenera kuphatikizidwa menyu kuti mupewe kuwonjezeka kwambiri kwa shuga. Ngati nkovuta kusiya mtundu wamtundu wazakudya komanso zopatsa thanzi, ndiye kuti akatswiri azaumoyo amapereka njira yotulukira. Ndondomeko: zilowerere, mapesi owuma, maapulo m'madzi kwa maola 6-7, kukhetsa madzi, konzekerani compote ndi mtundu wololedwa wa sweetener.

Maapulo, mapeyala, plums, yophika mu juwisi wawo pa moto wochepa wopanda zotsekemera, amaloledwa pang'ono: mtengo wa Gl ndi magawo 30.

Chipatso Chotsika cha Glycemic Index

• maapulo: Gl - 30 magawo;
• ma plum osakhudzidwa (ofiira): Gl - 25;
• mapeyala: Gl - 34;
• yamatcheri: Gl - 25;
• ma apricots (atsopano): Gl - 20;
• Nectarines: Gl - 35.

Ndi matenda ashuga, simukuyenera kusiyiratu zipatso: ndikofunikira kusankha mayina omwe ali ndi mitundu yambiri yazakudya ndi pectin, GI yotsika.

Njira yabwino ndikupeza maapulo, yamatcheri, ma plums ofiira, mapeyala atsopano. Muyenera kudziwa zomwe odwala matenda ashuga sayenera kudya, zomwe mungadye osachita mantha ndi kukhazikika kwa zizindikiro zamagulu am'magazi, kotero kuti zakudya ndizodzaza komanso zosiyanasiyana.

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