Mafuta atsopano komanso amchere amtundu wa shuga 2: kaya ndizotheka kapena ayi, mankhwalawa ndi maphikidwe

Kuzindikira matenda ashuga kumasiya zinthu zina zomwe anthu amadya.

Kugwiritsa ntchito zinthu zomwe zimapezeka nthawi zambiri kumakhala njira yowonjezera matendawa, kapena, kuperekera chithandizo.

Kodi ndizotheka kudya mafuta omwe ali ndi matenda ashuga a 2, ndizothandiza kwa onse omwe ali ndi matendawa. Yankho la funsoli lithandiza kuphunzira za kapangidwe ndi zinthu zagulitsidwe, makamaka magwiritsidwe ake.

Kuphatikizika ndi shuga

Salo ndichinthu chodyera kugaya chakudya chomwe chili ndi pafupifupi 800 kcal pa 100 g.

Kuphatikizidwa kwa mankhwala kumaphatikizapo:

• mapuloteni - 1.4 g;
• mafuta - 85-90 g, kuphatikiza ndi -40 g, polyunsaturated - 9.5 g;
• cholesterol - 85 g;
• mavitamini - A, PP, C, D, gulu B - B4, B5, B9, B12;
• zinthu za mchere - potaziyamu, calcium, sodium, phosphorous, iron, nthaka.

Ndi gwero la selenium yopukusira mosavuta, lofunikira kwa amayi apakati komanso oyamwa. Choline kapena vitamini B4 kumawonjezera kukana kwa thupi, kumathandizira kuyeretsa ndikukhazikitsanso minyewa ya chiwindi yowonongeka ndi zinthu zakumwa, kumwa maantibayotiki kapena mowa.

Izi sizingatheke kuphatikiza mafuta ndi ma radioactive, ndipo malinga ndi zomwe zili ndimafuta amtengo wapatali, ndizokwera nthawi 5 kuposa batala.

Zothandiza katundu

Kupezeka kwa ma omega-6 acids popanga chinthu chotchuka chotere, chomwe ndi arachidonic acid, kumapangitsa kuti dosed yake ikhale yogwiritsidwa ntchito kwambiri, chifukwa imapangitsa ntchito ya ziwalo zina ndi machitidwe - mwachitsanzo, England, minofu ya minyewa, chiwindi, ndi impso.

Mafuta osaphatikizika ndi cholesterol yomwe ili m'zinthu izi zimakhudzidwa ndikupanga mahomoni, mapangidwe a epithelial ndi minofu minofu, kapangidwe ka maselo a chitetezo cha mthupi mwa munthu, potero amathandizira pakulimbitsa kwathunthu kwa chitetezo cha mthupi, kuthandiza kukaniza mabakiteriya komanso matenda oyamba ndi ma virus.

Kuphatikizidwa kwa mafuta muzakudya kumathandizira:

• kuyeretsa kwamitsempha yama cholesterol;
• kulimbitsa mtima, kusintha ntchito zake;
• kuchotsedwa kwa tinthu tokhala ndi ma radioactive;
• kulimbitsa kukumbukira;
• kukonzanso kwa ubongo.

Kodi ndingathe kudya mafuta anyama ambiri omwe ali ndi matenda ashuga a 2?

Chakudya chopatsa thanzi ndichimodzi mwazinthu zofunikira kwambiri pazinthu izi. Ngakhale kachidutswa kakang'ono ka izo, kogwiritsiridwa ntchito ngati chakudya pakati pa chakudya, kumatha kukhutiritsa njala yanu, ndikupatseni chidwi chokwanira nthawi yayitali.

Popeza ndizopangidwa ndi nyama, zomwe zimapangidwa makamaka ndi mafuta, mutha kudya mafuta ambiri a shuga.

Nthawi yomweyo, kuchuluka kwa mafuta ochulukitsa omwe amalowa nawo m'thupi sikumapangitsa gawo lonse la shuga m'magazi. Chilolezo chogwiritsa ntchito chimangokhala pazakudya zatsopano zopanda mafuta, koma fodya kapena msuzi, komanso brisket ndi mafuta anyama a shuga ndizoletsedwa.

Koma kodi ndizotheka kudya mchere wamchere wokhala ndi matenda a shuga a 2? Matenda a mafuta ndi mtundu wa 2 ayenera kuphatikizidwa mosamala kwambiri. Chenjezo limachitika chifukwa chakuti kuzindikira izi nthawi zambiri kumayendera limodzi ndi matenda ena angapo omwe amagwiritsidwa ntchito osagwiritsidwanso ntchito.

Migwirizano yamagwiritsidwe

Musanagwiritse ntchito, muyenera kufunsa dokotala ngati mafuta angagwiritsidwe ntchito mu matenda a shuga kuti kuphatikizidwa kwake muzakudyedwe sikuvulaze thanzi lanu.

Momwe mungaphatikizire shuga ndi mafuta:

• tsiku mlingo - zosaposa 2 zidutswa 20 g;
• ndibwino kuphatikiza ndi zakudya zomwe zili ndi michere yazakudya - saladi zamasamba, maphunziro oyamba kapena mbale zamaphala. CHIKWANGWANI chomwe chimabwera nawo chimachepetsa zamafuta a calorie, kulumikiza lipids zowonjezera ndikuthandizira kutulutsa kwawo pamodzi ndi zinthu za ballast. Chothandizira choyenera kwa icho ndi ma amadyera, mumaphatikizidwe awa a mafuta ndi mitundu yachiwiri ya shuga yomwe imagwirizana;
• popewa kukulitsa glycemic level, musagwiritse ntchito ndi mkate, chokhacho chokha ndicho mkate wathunthu, womwe ungathe kudya pang'ono;
• Zomwa, muyenera kusankha chatsopano chomwe mulibe mchere ndi zonunkhira. Zokazinga zimagawika mosiyanasiyana mu shuga, chifukwa mankhwala otere amakhala ndi kuchuluka kwa shuga ndi cholesterol. Kukwera kwambiri kwa shuga m'magazi kumapangitsanso kugwiritsidwa ntchito kwake ndi zonunkhira;
• ola limodzi mutatha kugwiritsa ntchito ichi, ndikulimbikitsidwa kuchita shuga pakuwonetsetsa kuti ali ndi thanzi lawo;
• kulipirira kuchuluka kwa lipids owonjezera kumalola masewera. Kuphatikiza apo, kuchita masewera olimbitsa thupi kumathandizira kukulitsa njira zonse za metabolic.

Kuchuluka kwa kuchuluka kwa zakudya zamafuta zomwe zimadyedwa kumapangitsa kuti mafuta a kolesterol awonjezeke, komanso kuchuluka kwa hemoglobin m'magazi kuposa pamenepa.

Kodi kuphika?

Popeza nthawi zambiri zopangidwa zimapangidwa m'mashelufu omwe sizigwirizana ndi zosowa za anthu odwala matenda ashuga, muyenera kuphunzirapo kuphika bwino. Izi zimachepetsa kudya kwa sodium nitrite (mchere) ndi zowonjezera zakudya zopezeka mthupi.

Momwe mungaphikire mafuta anyama a shuga:

1. zokuthandizira zonunkhira zovomerezeka ndi mchere wambiri, komanso adyo kapena sinamoni. Kuti akonze nyama yophika, chidacho chosankhidwachi chimayenera kuthira msuzi ndi adyo, chopaka mchere pang'ono, kenako nkuchiyika papepala chophika chomwe chimadzozedwa ndi mafuta a azitona limodzi ndi masamba kapena zipatso ndikuchiyika mu uvuni wowotchera kuphika mpaka 180 ° C. biringanya, maapulo, tsabola wokoma;
2. Osaphika kapena mwachangu. Njira yabwino yophikira pankhaniyi ndikuphika;
3. njira yophikirayo iyenera kukhala pafupifupi ola limodzi - izi zikuthandizira kuchotsedwa kwa zinthu zoyipa zomwe zili momwemo.

Zopatsa mphamvu kuchokera ku kudya mafuta ziyenera kukumbukiridwa powerengera zakudya za tsiku ndi tsiku.

Mlozera wa Glycemic

GI imadziwika ndi kuchuluka kwa mayankho a pancreatic insulin pakuwonjezeka kwa shuga m'magazi.

Kutsimikiza kwake kumapangidwa mu labotale ndipo nthawi zambiri kumatengera zinthu zambiri.

Mwachitsanzo, kuchokera mikhalidwe ya nkhumba zomwe zikukula, chakudya, mawonekedwe akukonzekera chotsiriza. Pankhani yokhudza mafuta, GI ikuwonetsa momwe izi zimapangira mofulumira m'thupi, ndikupanga gwero lamphamvu - glucose.

Malinga ndi tebulo la maphunziro, mafuta a glycemic index ndi ofanana ndi magawo 0, izi zimakupatsani mwayi wophatikizira zakudya za odwala matenda ashuga. Pankhaniyi, glycemic index yamchere yamchere imakhalanso yofanana ndi zero.

Makanema okhudzana nawo

Za ngati nkotheka kudya mafuta amtundu wa 1 ndikulemba matenda ashuga 2 omwe ali mu vidiyo:

Pokhala chinthu chokoma komanso chokhutiritsa mwachangu, mafuta anyama ndi abwino ngakhale mutakhala ndi matenda ashuga. Tiyenera kukumbukira kuti kumwa kwambiri kapena kuwononga kwambiri, komanso kuphatikiza kwake ndi zinthu zina, kumatha kuwonongeka. Kuyang'anira njira zopewera ngozi pamenepa sikukhumudwitsa, chifukwa momwe chamoyo chilichonse chimagwirira ntchito zimatha kukhala payokha.