Wophika, wouma, wosuta: ndi soseji ndi soseji omwe angadye ndi shuga, ndipo osatero?

Masoseti amapanga gawo labwino kwambiri lazakudya za tsiku ndi tsiku.

Kugwiritsa ntchito pophika zakudya ndi soseji ngati chakudya cham'kati, kukongola kosavuta kumakhala kosangalatsa kwa ogula. Zogulitsidwazo nthawi zambiri zimaphatikizidwa pazolemba za tsiku ndi tsiku komanso pamaphwando achikondwerero.

Pokhudzana ndi kutchuka kotereku pakati pa anthu odwala matenda ashuga, pamakhala funso lotsogola: kodi ndizotheka kudya masoseji amtundu 2 wa shuga komanso mtundu 1 wa shuga?

Mitundu ya soseji ndiosiyanasiyana, choncho si nyama zamtundu uliwonse zomwe ziyenera kuphatikizidwa muzakudya za anthu odwala matenda ashuga. Kodi ndimasoseji otani omwe amaloledwa kukhala ndi odwala matenda ashuga, omwe ndi glycemic index yawo, amakambidwa pambuyo pake.

Kodi ndingathe kudya soseji ndi shuga?

Odwala omwe ali ndi matenda osokoneza bongo, ngakhale atakhala amtundu wanji, safunikira chithandizo chamankhwala chokha.

Monga njira imodzi yochizira matenda ashuga, zakudya zapadera zimagwiritsidwa ntchito zomwe cholinga chake ndikuchepetsa kuchuluka kwa chakudya chambiri.

Njira zowonjezerapo posankha menyu zimatengedwa kukumbukira zomwe zimalemera. Ngati kulemera kumakwezedwa, odwala matenda ashuga amalembedwa kuti achepetse kuchuluka kwa calorie pamalire ovomerezeka. Chifukwa chake, chofunikira kwambiri sichongokhala ndi otsika glycemic index (GI), komanso kuchuluka kwamafuta, popeza, pamodzi ndi chakudya, nthawi zambiri zimayikidwa m'mphepete.

Mapuloteni oyera ndiofunika chifukwa amafunikira zakudya zabwino. Kuphatikizika kwa masoseji kumaphatikiza zosakaniza zambiri, koma chachikulu ndicho nyama - nkhumba, ng'ombe, nyama ya kavalo, nkhuku. Popeza nyama GI ndi zero, ndipo offal imakhala ndi GI yotsika, chakudya chamagulu chitha kuphatikizidwa ndi zakudya za odwala matenda ashuga.

Ndiyenera kusankha iti?

Posankha nyama, ndikofunikira kulabadira mitundu yazakudya zomwe sizikhala ndi mafuta wowuma, tirigu kapena soya, shuga.

Zosakaniza izi zimadziwika ndi GI yowonjezera ndipo ndizoletsedwa kwa wodwala matenda ashuga.

Matenda a shuga amadziwika ndi chizindikiritso monga kuwonongeka kwa kapamba. Chifukwa chake, menyu sayenera kungokhala carb wotsika. Zinthu monga mafuta, zoteteza, makanema ochita kupanga, zimawononga kanyumba.

Njira yopangira soseji imatha kuvulaza thupi. Mavuto ndi kukhudzika kwa chakudya nthawi zambiri kumayambitsa kugwiritsa ntchito nyama yosasuta, yosasenda. Chifukwa chake, muyenera kusanthula kapangidwe koyenera kwambiri palemba lazinthu, kuchuluka kwake pazakanema ndiukadaulo wopangira.

Iyenera kuwonjezeredwa kuti mitundu yambiri yambale ya nyama imakhala ndi shuga wokonzedwa. Chosiyana ndi ichi ndi matenda ashuga. Shuga malingana ndi Chinsinsi cha GOST sichikuwonjezeredwa zambiri - pafupifupi 100-150 g pa 100 makilogalamu, motero zomwe zili ndizosafunikira.

Soseti yowuma dzuwa

Mfundo yofunika kwambiri posankha chida cha soseji ndi zinthu zamafuta am'thupi: wowuma, ufa, soya, semolina. Zinthu zotere zimachulukitsa chakudya cha GI, makamaka ngati zomwe zili pamwamba zimaposa zovomerezeka.

Mwambiri, yankho ku funso loti ngati ndizotheka kudya soseji yophika ndi shuga ndi inde. Chisankho chabwino kwa wodwala yemwe ali ndi matenda ashuga ndi chakudya chokhala ndi mafuta ochepa, omwe akusowa kapena amakhala ndi shuga pang'ono.

Kodi ndingadye chiyani ndi shuga?

• matenda ashuga. Malinga ndi GOST R 52196-2011, ilibe glucose, palibe mafuta. shuga wa soseji zopatsa mphamvu zili ndi 228 kcal pa 100 g yokha. Zosakaniza za nyama - nkhumba ndi ng'ombe, ndikuwonjezera batala;
• wazachipatala. Kodi ndizotheka kukhala ndi soseji ya dokotala ndi matenda ashuga? Zopatsa mphamvu za kalori ndizofanana ndi mitundu ya "Diabetes"; kapangidwe kake, iko sikamasiyana, kupatula batala ndi shuga;
• ng'ombe. Zomwe zimapangidwazo ndizabwino chifukwa palibe nyama ya nkhumba, yokhala ndi zopatsa mphamvu zochepa ndipo imangokhala 187 kcal;
• mkaka. Kukwera kwakukulu kwa ufa wa mkaka kumapereka mtengo wochepa wa calorie wa 242 kcal.

Mitundu yotere: "Moscow", "Kudya", "Tiyi", "Krasnodar", wopangidwa molingana ndi GOST yoyendetsedwa, amathanso kuphatikizidwa ndi zakudya za wodwala matenda ashuga. Zopatsa caloric zamtunduwu sizidutsa 260 kcal pa 100 g.

Kodi ndizotheka kudya masosefa omwe ali ndi matenda ashuga a 2? Ganizirani za masisitini ndi soseji. Amakhalanso ndi shuga wochepa, koma zopatsa mphamvu zimakhala ndi zosiyana chifukwa kuchuluka kwa nyama yankhumba.

Masoseji apansi kapena zopatsa mphamvu:

• ng'ombe. Kuphatikizika kwa zosakaniza zina osati ng'ombe kumakhala ndi mafuta osaphika. Komabe, zopatsa mphamvu za calorie ndizotsika ndipo ndi 192-206 kcal;
• zonona. Zoyenera bwino chakudya cha ana, popeza zimangophatikizapo ng'ombe kapena nyama yamwana wamchere ndi 20% zonona. Masoseti osiyanasiyana awa siopatsa mphamvu ndipo ndi 211 kcal;
• wamba. Chinsinsi malinga ndi GOST sichimapereka mafuta anyama komanso wowuma, zopatsa mphamvu za 224 kcal.

Migwirizano yamagwiritsidwe

Mukamapangira zakudya zomwe mukulabadira GI, wodwala matenda ashuga ayenera kuganizira malamulo angapo ogwiritsira ntchito soseji, omwe amaphatikiza mfundo izi:

• kuchuluka kwa chakudya sikuyenera kupitirira 100-200 g patsiku. Sankhani mitundu yophika yamoto, yamafuta ochepa;
• Ngakhale kuti yankho la funso loti masoseji angathe kudyedwa ndi matenda a shuga a 2 ndi inde, sibwino kuti muzigwiritsa ntchito yokazinga. Izi zimachulukitsa kwambiri zophatikiza kalori, zomwe zimagwiranso ntchito pakuwonjezera mayonesi, batala ndi msuzi ku sangweji;
• muyenera kusankha zokonda zomwe siziphatikiza wowuma, soya, kuchuluka kosungirako komanso zowonjezera zowonjezera;
• masangweji sangakhale ndi mikate yofewa yoyera;
• mukamadya nyama, ndikofunikira kugwiritsa ntchito masamba ndi masamba omwe amakhala ndi CHIKWANGWANI cha mbale zam'mbali.

Pazakudya zoyenera, ndikofunikira kuti muphunzire njira yophika soseji wophika kunyumba kuchokera ku nyama zadyedwe monga nkhuku, nkhuku, nyama yamwana wamchere, ndi nyama ya kalulu.

Mbale yodzipangira yokha sikuti imangokhala yamtengo wapatali. Nyama yokhala ndi mafuta ochepa opanda mankhwala osungirako ndizothandiza kwambiri kwa odwala matenda ashuga ndipo ndi phindu lalikulu lidzakwaniritsa chosowa cha thupi cha mapuloteni ndi mavitamini.

Kodi ndi soseji iti yomwe imatsutsana ndi matenda ashuga?

Menyu wokhala ndi zakudya zamagulu a odwala matenda ashuga azikhala patsogolo, chifukwa chake, posankha zinthu, muyenera kuwongolera osati GI, komanso zomwe zili ndi calorie. Soseji yoyenera kupewa matenda ashuga: yophika, yosuta, yosasuta.

Soseji ya chiwindi

Payokha, chiwongoladzanja chiyenera kutchulidwa. Kwa iwo omwe ali ndi matenda ashuga, amalowetsedwa mu chakudya ndi zoletsa. Chofunikira chachikulu pazomwe zimapangidwa ndi chiwindi ndi ng'ombe kapena chiwindi cha nkhumba. Popeza chiwindi chimakhala ndi glycogen, kuphatikiza ndi mapuloteni ake ambiri, chakudya chopatsa mphamvu mulinso.

Glycogen ndi wa polysaccharide, ntchito yake yayikulu ndi mphamvu yosungirako.Zakudya zamafuta otsika kwambiri mu chiwindi ndi nkhuku zamtundu wa Turkey. Kuphatikiza pa glycogen, kupezeka kwa ufa wa tirigu, semolina, ndi wowuma m'chiwindi kuyenera kukumbukiridwa.

Popeza kupezeka kwakanema kwa chakudya cham'mimba mu chiwindi ndi chiwindi, imagwiritsidwa ntchito ndi zoletsa.

Opanga osadzikuza nthawi zambiri amawonjezera tirigu kapena soya, wowuma, ndi mankhwala osungira madzi kuti muchepetse mtengo wa chinthucho.

Zakudya zabwino kwambiri ziyenera kupewedwa ndi aliyense, osati odwala matenda ashuga okha.

Mlozera wa Glycemic

Pazakudya za nyama, GI nthawi zambiri imakhala yotsika kapena zero, popeza ma carbohydrate samapezeka. GI tebulo la soseji limaperekedwa pansipa.

Kuti zitheke, chisonyezo cha XE chimawonjezeredwa kwa icho - kuchuluka kwa magawo a mkate. 1 XE ndi pafupifupi magalamu 10-16 a chakudya. Mlingo wovomerezeka tsiku lililonse wa XE wodwala matenda ashuga sayenera kupitilira 2-3 XE.

Kodi ndi msuzi uti wa shuga wa mtundu 2 ndi mtundu 1 womwe umaloledwa, ndipo osatero, umapezeka mu tebulo ili:

Tebulo likuwonetsa kuti gawo logawidwa pamalo ambiri lili ndi zero GI. Ndipo mndandanda wamtundu wa glycemic wa soseji ndi pafupifupi magawo 28.

Makanema okhudzana nawo

Ndi nyama iti yomwe imaloledwa kudya odwala matenda ashuga, mutha kudziwa kuchokera pa vidiyo iyi:

Chifukwa chake, yankho ku funso loti kaya ndizotheka kukhala ndi soseji ya dokotala ndi matenda a shuga ndichotsimikizika kwenikweni. Masoseji ndi chida cha wodwala matenda ashuga, mukamasankha zomwe muyenera kuwerenga mosamala, gwiritsani ntchito moyo wa alumali, kalasi ndi wopanga.

Zokonda ziyenera kuperekedwa kwa mitundu yapamwamba yopanda mafuta popanda wowuma, ufa, soya, komanso zinthu zosunga madzi. Chiwindi chokhala ndi chiwindi cha nkhumba kapena ng'ombe chimadyedwa ndi zoletsa. Zabwino kwambiri ndizochita kuphika nokha soseji. Masoseji opanga okha amapindulitsa kwambiri kwa odwala matenda ashuga.