Ndi chiyani chomwe chingakhale chonunkhira komanso chokoma kuposa pichesi yadzuwa ndi dzuwa?
Koma kodi ndikofunikira kudya mapichesi a shuga? Kodi ndingadye mapichesi angati?
Kodi South Guest Opindulitsa a Ashuga? Musanayambe kulawa "chipatso choletsedwa", muyenera kumvetsetsa kuti ndi chipatso cha mtundu wanji.
Ubwino wamapichesi
Zoti mapichesi ali ndi mavitamini ndi michere yambiri ndi axiom. Zimakhazikitsidwa kuti izi zimapanga bwino ntchito ya pafupifupi ziwalo zonse ndi machitidwe.
Koma kodi mapichesi amakhudza bwanji thupi?
- Mtima wathanzi komanso mitsempha yamagazi. Zipatsozi zimakhala ndi potaziyamu yambiri ndi magnesium - zinthu zazikulu zomwe zimafunikira pakugwirizanitsa ntchito ya mtima ndi mitsempha yamagazi. Mfundo yofooka ya odwala omwe ali ndi matenda ashuga - makoma amitsempha yamagazi - adzakhala ochulukirapo komanso olimba. Amadziwika kuti anthu omwe amadya mapichesi samakonda kulimbana ndi matenda amtima. Zipatso zimathandizanso pakugwira ntchito kwa ubongo ndi mitsempha yamapeto.
- Khungu lowala. Magulu a mavitamini B onse, mavitamini E omwe amapezeka mu chipatso, amapereka khungu ndikuwala. Ichi ndichifukwa chake mapichesi samagwiritsidwa ntchito mu chakudya, komanso kuwonjezera zodzikongoletsera.
- Masomphenya achangu. Monga apricot, pichesi imakhala ndi carotene yambiri. Izi zikutanthauza kuti zipatsozo zimathandizira kuti magwiridwe antchito azioneka. Ndipo, monga mukudziwa, maso a anthu odwala matenda ashuga amavutika makamaka.
- Kupititsa patsogolo kagayidwe. Matenda a shuga enieniwo amangokhala chabe vuto la metabolic losatha. Zigawo za phenolic zomwe zimachitika mu zamkati mwa mwana wosabadwa ndi njira yabwino kwambiri yotithandizira kuti kagayidwe kake, kotero chipatsocho ndicofunikira kwambiri menyu a matenda ashuga.
- Kuchulukitsa bata la thupi. Vitamini C yambiri imakhudza bwino ntchito zoteteza, imalimbitsa chitetezo cha mthupi, imathandiza kuthana ndi chimfine. Chitsulo chokwanira chophatikizika ndi vitamini C chingalepheretse kuchepa kwa magazi m'thupi. Zipatso za mandimu ndizopezekanso mu antioxidants, chifukwa chake zimagwiritsidwa ntchito bwino poletsa khansa.
- Zothandiza pakugaya. Kuchuluka kwa mitundu yazakudya ndi minyewa kumalimbikitsa m'mimba. Kulowetsedwa kwa cholesterol yoyipa kumachepetsedwa, kukula kwa mabakiteriya azinthuzo ndizoletsedwa. Zipatso zimakhala ndi mankhwala ofewetsa thukuta, motero zimathandiza kuthana ndi kudzimbidwa.
Mumamvetseka ndimapichesi, kodi ndizotheka nectarine wodwala matenda ashuga? Mupeza yankho patsamba lathu.
Mutha kuwerenga zaubwino wa madzi a phwetekere a shuga pano.
Beri lothandiza la matenda ashuga limakhala lakuda. Kodi kugwiritsidwa ntchito kwake ndi momwe mungagwiritsire ntchito molondola, werengani nkhaniyi.
Mlozera wa Glycemic
Osakhala ndi zopatsa mphamvu ndi kapangidwe kazinthu zomwe zimakonda chidwi kwambiri odwala matenda ashuga. Mndandanda wamapichesi wa glycemic ndiwofunikira kwambiri kwa anthu omwe ali ndi vuto la kupatsa mphamvu kwa chakudya. Mlozera wa glycemic umawonetsa kuthekera kokulimbikitsa kuchuluka kwa shuga mutatha kudya chinthu china. Chizindikirochi chimagwira ntchito kokha kuzakudya zomwe zimakhala ndi chakudya.
Nambala ndi mtundu wa chizindikiro cha shuga mumapangidwe a chinthucho. Zakudya zamafuta othamanga zimatha kukhala otanganidwa mwachangu ndikuwonjezera kwambiri shuga.
Mapichesi amkuyu
Ngakhale glycemic index ya peach imatsimikizidwa ndi akatswiri mu labotale, chizindikirochi chimatha kusiyanasiyana pang'ono kutengera ndi gawo la kukula, kuchuluka kwa kusasitsa ngakhale malo osungira. Gia wapakati wamba ndi magulu 35. Pazipatso zakum'mwera zochulukirapo, chiwerengerochi chikhoza kuwonjezeredwa mpaka 40, m'mapichesi owawasa amachepetsa 30.
Mukakonza chipatso, mndandanda wa glycemic ungasinthe. Chifukwa chake, chifukwa chamapichesi m'matumbo awo, GI izikhala yofanana ndi magawo 45. Madzi a pichesi amadziwika ndi index 40.
Chifukwa chake, zipatsozo ndizochepa kwambiri glycemic index index, kotero mapichesi a mtundu 2 wa shuga angalimbikitsidwe.
Kodi ndizotheka kupendeketsa matenda ashuga?
Ngakhale pichesi ndi chipatso chokoma, zochepa zomwe zingagwiritsidwe ntchito mu zakudya za odwala matenda ashuga.
Kuletsedwa kwa pichesi kwachotsedwa chifukwa chathandizira kuthamanga kwa metabolism, ndikofunikira kwambiri kwa odwala omwe akudwala matendawa.
Matenda a shuga nthawi zambiri amakhala ndi thupi. Amapichesi amakhala ndi zochepa zopatsa mphamvu, pafupifupi - 40 kcal. Izi zikutanthauza kuti mwana wosabadwa wamkulu sangazunze anthu onenepa kwambiri.
Posachedwa, pamodzi ndi ma apricots owuma, mapichesi owuma amawoneka m'mashelufu. Ndi matenda amtundu wa 2 shuga, ndizotheka kapena ayi kudya zotere? Kupatula apo, poyang'ana koyamba, ichi ndi chipatso chamadzi. Komabe, nthawi zambiri kuti muwoneke bwino ndikusunga zipatso zouma, shuga wambiri amagwiritsidwa ntchito pachiwonetsero, motero ndikofunikira kudya zipatso zouma zamapichesi mosamala.
Lamulo lomweli limagwiranso ntchito zipatso zamzitini mu madzi. Sizoletsedwa kumwa compote ya zipatso popanda kuwonjezera shuga.
Kusunga mavitamini onse ofunikira, ndikuchotsa kuwonjezera kwa shuga, kumathandizira kuzizira. Mapichesi osemedwa amatsekedwa mchidebe ndipo amatumizidwa mufiriji.
Momwe mungagwiritsire ntchito?
Mapichesi a matenda ashuga ayenera kudyedwa ndi chisamaliro chapadera, monga zipatso zina zokoma.
Musanayambe chithandizo, muyenera kuonetsetsa kuti mulingo wambiri wa shuga sungadutse zomwe zikuwonetsedwa ndi dokotala.
Ngati mita ipereka zotsatira zogwira mtima, mutha kukonzekera kudya zipatso.
Ndi shuga wamagazi ochulukirapo, ndibwino kuti mudzichepetse nokha zakudya zomwe zili ndi GI yotsika kwambiri kapena zakudya zopanda mafuta.
Ndikwabwino kudya zipatso m'mawa, munthawi ya ntchito yayikulu. Chifukwa chake mwayi ndiwakuti mafuta omwe amadya azitha kuwononga thupi. Ngati mumadya mankhwalawa madzulo kapena usiku, ndiye kuti shuga yowonjezerayo siziwonetsedwa m'magazi okha, komanso muyikidwe wamafuta m'm m'chiuno ndi m'chiuno.
Akatswiri amalangizira kuti azidya mapichesi atsopano nthawi ndi nthawi - nthawi yotentha komanso yophukira. Panthawi imeneyi, zipatso zimathandizira kuti asamamwe mankhwalawo.
Amapichesi amakhala magawo ena othandizirana a mbale zina. Zipatso zimawonjezeredwa ku saladi, zakudya zimakonzedwa kuchokera kwa iwo. Zipatso zimayenda bwino ndi zinthu zopangidwa mkaka.
Zingati patsiku?
Ndikwabwino kusadya zipatso zoposa kamodzi patsiku.
Uwu ndi pichesi pafupifupi 90 mpaka 200 g.
Potere, chipatsocho chimayenera kukhala chokhacho chotsekemera mumenyu ya tsiku ndi tsiku.
Palibe chifukwa chomwe mungaphatikizire kugwiritsa ntchito mapichesi ndi mphesa, nkhuyu, ma supimmon, nthochi ndi zipatso zina zokhala ndi shuga.
Njira zopewera kupewa ngozi
Pali nthawi zina pamene kudya mapichesi a mtundu 2 wa shuga amatsutsana. Mosamala, ndikofunikira kudya zipatso zakum'mwera zomwe zili ndi shuga m'magazi. Ndikofunikanso kusiya mapichesi pamaso pa matenda ena omwe angatenge matenda a shuga.
Ndikofunika kuchepetsa kugwiritsa ntchito mankhwalawa pamatenda am'mimba, monga gastritis ndi chironda chachikulu.Ma acid omwe ali m'zinthuzo amakhumudwitsa makhoma am'mimba. Mu matenda a kapamba, sikuti tikulimbikitsidwanso kudya chipatso ichi.
Osamadya mapichesi ngati mwazindikira kuti mwapeza mankhwala ena.
Ndi chizolowezi chokhala ndi ziwengo, zimachitika pazinthu zomwe zimagwiritsidwa ntchito pokonza mapichesi ndi timadzi tokoma.
Mapichesi ndi ma apricots amabala zipatso nthawi yomweyo. Apricot mu matenda a shuga amatha kudya, kutsatira njira zina zofunika kuzisamala, makamaka zipatso zouma.
Muphunzira zaubwino komanso kuvulaza kwa beets kwa odwala matenda a shuga kuchokera m'nkhaniyi.
Madokotala amalangizidwa kuti asaphatikize mitengo yamapichesi ndi nyama, kuti asakhumudwitse m'mimba.
Amapichesi ndi chipatso onunkhira komanso chowutsa mudyo chomwe chitha kusintha mchere wotsekemera kwambiri. Nawa ma bonasi osangalatsa mu chipatso chochulukirapo - thanzi labwino ndi shuga lolamulidwa.
