Ndizotheka, koma si onse: ndi zipatso zouma ziti zomwe zimapindulitsa mtundu 1 komanso matenda ashuga a 2, ndipo ndi ati omwe?

Pamaso pa matenda ashuga, anthu ayenera kuchepetsa kwambiri zakudya. Izi sizikugwira ntchito pamaswiti okha, komanso ku zakudya zina zokhala nazo zabwino zomwe zimakhala ndi index yayikulu ya glycemic.

Ndikofunikira kwambiri kupanga mndandanda wazakudya zovomerezeka ndi zoletsedwa kuti mupeze njira yoyenera yothandizira odwala.

Anthu ambiri odwala matenda ashuga sakudziwa momwe zakudya zina zimachitikira m'thupi, zomwe zimakhala zowopsa kwambiri. Chakudya, chokhudza zabwino ndi zoopsa zomwe ochepa amadziwa, ndi zipatso zouma. Tsoka ilo, zipatso zouma zimakhala ndi shuga wambiri. Ndipo izi, monga mukudziwa, ndizosayenera thupi la wodwalayo. Sikulimbikitsidwa kuchuluka kwa matenda ashuga amitundu iliyonse.

Komabe, ndi njira yoyenera yophikira, ndizotheka kupanga zokondweretsa kuchokera pamenepo, zodziwika ndi kuchuluka kwa zinthu zabwino kwa anthu omwe ali ndi vuto la chakudya. Zipatso zouma za shuga ndi imodzi mwamaswiti omwe mumakonda. Kodi nditha kuzidya komanso ndiziwudya zipatso zouma zanji zomwe nditha kudya ndi matenda ashuga a 2?

Zothandiza katundu

M'pofunika kwambiri kudziwa kuti zakudya zabwino, zomwe zili ndi shuga komanso zoyenera mokwanira ziyenera kuphatikizapo zipatso.

Popeza sizitha kukhala zatsopano kwa nthawi yayitali, pali njira zina zomwe mungakolole kwa nthawi yayitali.

Njira imodzi yodziwika bwino ndi kusowa kwamadzi. Mukamagwiritsa ntchito zipatso zatsopano komanso zowutsa mudyo, mutha kupeza zipatso zouma. Njira yotuta yakudziwika kuyambira nthawi zakale.

Tiyenera kudziwa kuti zipatso zouma, monga zoumba, viburnum, duwa lakuthengo, zimapangidwanso monga zipatso zouma. Zikuwoneka kuti malingaliro a zipatso zouma ndi zipatso sizinayambe kugawidwa chifukwa cha njira yomweyo yokolola. Zipatso zouma ndi dzuwa ndi chinthu chosiyana pang'ono. Kuti mupeze, zopangira zimakonzedwa ndi madzi apadera a shuga musanayime.

Zipatso zouma zitha kupezeka m'njira ziwiri:

1. kunyumba. Kuti muchite izi, konzani zopangira zotsatirazi: muzitsuka ndikuumitsa zipatsozo kapena zipatso. Komanso, ngati maapulo kapena mapeyala, aduleni bwino kuwagawa. Pambuyo pake, zomwe zimapangidwazo zimayikidwa mu chosanjikiza chimodzi pa pepala lophika ndikusiyidwa mu mawonekedwe awa padzuwa mpaka chinyezi chikapezeka. Kuti muchepetse kukonzekera kwambiri, muyenera kuyika poto mu uvuni wofunda;
2. pakupanga. Kukonzekera zipatso zouma, mbewu zina zimagwiritsidwa ntchito - dehydrators.

Monga lamulo, mfundo mu njira zonse ndi yofanana: kutaya zipatso ndi zipatso kuchokera ku 80% chinyezi.

Zipatso zouma kwambiri ndizotsatirazi:

• zoumba zouma ndi zoumba (mphesa zouma zamitundu ina);
• ma apricots zouma ndi ma apricots (opangidwa kuchokera ku mahema ndi ma apricots obooka, motero);
• prunes (plums zouma);
• maapulo
• mapeyala
• masiku;
• nthochi
• chivwende;
• chinanazi
• viburnum.

Zipatso zouma zokhala ndi matenda ashuga zimakhala ndi zinthu zambiri zabwino, zomwe ndi izi:

1. amatha kutenga malo pang'ono kuposa zipatso ndi zipatso. Monga lamulo, kuchepa kwa chinyezi kumakhudza kwambiri kulemera kwawo. Kuphatikiza apo, ndizosavuta kusunga: izi sizifunikira firiji;
2. Izi, kutengera chipatso choyambirira, zimakhala ndi kukoma kwapadera. Kwambiri, zipatso zouma zimakhala zotsekemera, ndipo zina zimakhala ndi acidity osadziwika. Maminolo, mavitamini, ma macro- ndi ma microelements amasungidwa bwino. Koma pali chinthu chimodzi chofunikira kwambiri - kupukuta kumatha kuchepetsa kuchuluka kwa vitamini C. Koma, zopindulitsa zina zonse zimakhalapo;
3. mitundu yonse yamalonda iyi ili ndi katundu wofunikira - mavitamini owoneka bwino ndi zinthu zonse zofunika kuzitsatira .;
4. Ndikofunika kudziwa kuti zipatso zina zouma zimakhala ndi fungo labwino komanso lonunkhira.

Chipatso chilichonse chomwe chawuma chili ndi mtundu wake wazakudya zofunika:

• nthochi zouma zimaphatikizapo choline, mavitamini ena a B, beta carotene, fluorine, selenium, manganese, chitsulo, nthaka, phosphorous, potaziyamu ndi calcium;
• masiku amawonjezera kuchuluka kwa mphamvu mthupi, komanso amawongolera kagayidwe kameneka;
• ma apricots zouma azithandiza ndikusowa kwa potaziyamu, yomwe ndi gawo lofunikira pakugwira bwino ntchito kwa mtima ndi mitsempha yamagazi;
• Ma Prunes amathandizira kuti makina am'mimba azigwira ntchito yawo moyenera.

Ambiri odwala matenda ashuga amadzifunsa kuti: Kodi ndingadye zipatso zouma zokhala ndi matenda ashuga a 2? Zachidziwikire, ngati mungawagwiritse ntchito mopanda malire, amatha kuyambitsa kwambiri shuga. Ndizofunikanso kudziwa kuti zipatso zouma ndizambiri zama calorie, kotero kuchuluka kwawo kuyenera kuwerengeredwa mosamalitsa kuti kunenepa kwambiri.

Kodi ndingadye zipatso zouma zanji ndi shuga?

Musanapitirize kudziwa kuti ndi zipatso ziti zouma zomwe zingatheke ndi matenda ashuga amtundu wa 2 ndi mtundu woyamba wa shuga, ndipo sizili choncho, muyenera kulozera mndandanda wazakudya zina:

1. prunes. Ndiwo mtundu wosavulaza komanso wothandiza. Mutha kudya zipatso zouma zokhala ndi matenda amtundu 2 kuti shuga asatuluke;
2. zoumba. Chizindikiro ichi ndi 65, chomwe chimawoneka kuti sichabwino kwa anthu odwala matenda ashuga. Inde, mphesa zouma zitha kudyedwa ndi odwala a endocrinologists, koma mosamala kwambiri;
3. chinanazi, nthochi ndi yamatcheri. Mwapadera zoletsedwa kugwiritsidwa ntchito, popeza glycemic index ya zipatso zouma, malinga ndi tebulo, ndiwambiri kwambiri;
4. maapulo owuma. Poziyanika, ndibwino kusankha maapulo obiriwira, chifukwa amakhala ophatikizira abwino kwambiri pakukonzekera ma compote ndi zakumwa zina. Mndandanda wa glycemic wa chipatsochi wouma ndi 29, womwe ndi wovomerezeka kwa odwala matenda ashuga;
5. ma apricots owuma. Mndandanda wake wa glycemic ndi 35. Ngakhale mtundu wotsika kwambiri, ndikofunikira kudziwa kuti mankhwalawa ndiwopamwamba, omwe anthu omwe ali ndi vuto la endocrine ayenera kuchepetsa zakudya zawo. Ndi chifukwa chaichi kuti ma apricots owuma amathanso kudyedwa pang'ono;
6. zipatso zouma zosapsa. Sichikulimbikitsidwa kudya zakudya zamtundu uliwonse. Izi ndizofunikira makamaka ku avocados, guavas, mangoes ndi zipatso za kukonda. Ndi matenda a shuga amtundu wachiwiri, komanso kuphwanya kwam'mimba, ndizoletsedwa kudya izi. Mndandanda wina wazakudya zosafunikira ukuphatikizapo cannon, durian ndi papaya.

Chifukwa chake, kodi ndizotheka kudya zipatso zouma za matenda ashuga?

Titha kunena kuti odwala matenda ashuga amaloledwa kudya zipatso zouma, zomwe ndi ma apricots, malalanje, maapulo, mphesa, quince, mapichesi, lingonberries, viburnum, sitiroberi, cranberries, tangerine, mandimu, makangaza, plums ndi raspberries.

Monga lamulo, zipatso zonse zouma pamwambapa za mtundu wachiwiri wa shuga zimagwiritsidwa ntchito pakungodula, komanso kukonza ma compotes ndi zakudya (mwachilengedwe, popanda kuwonjezera shuga).

Momwe mungagwiritsire ntchito?

Pambuyo popezeka kuti ndi zipatso zouma ziti zomwe zingadyedwe ndi shuga komanso zomwe sizingathe, muyenera kumvetsetsa malamulo ogwiritsira ntchito:

1. Kodi nditha kumwa zouma zipatso zodwala matenda a shuga a 1 ndi 2? Ndizotheka, koma musanakonze compote kapena jelly, ndikofunikira kuti muzitsuka bwino bwino zouma, kenako zizithiridwa ndi madzi ozizira ndikusiyidwa mu mawonekedwe awa kwa maola angapo. Kuphatikiza apo, mankhwala atakonzekera, amayenera kuthiridwa ndi madzi oyera ndikuwotchedwa. Mukawiritsa, kukhetsa madzi, kuwonjezera gawo latsopanoli ndikucitanso chimodzimodzi. Pambuyo pokhapokha mutatha kuphika compote. Ngati mungafune, mutha kuwonjezera sinamoni yaying'ono, nutmeg ndi shuga m'malo mwa compote ya zipatso zouma zamtundu wa 2 shuga;
2. pakudya zipatso zouma, ziyenera kukhala zochepetsedwa ndi madzi;
3. zipatso zouma zitha kugwiritsidwanso ntchito kupanga tiyi. Kuti muchite izi, onjezani pang'ono maapulo obiriwira zakumwa;
4. ngati wodwala atenga maantibayotiki, chisamaliro chachikulu chiyenera kutengedwa, chifukwa mitundu ina ya zipatso zouma imatha kuwonjezera mphamvu ya mankhwala m'thupi.

Kodi anthu odwala matenda ashuga angatani?

Gwiritsani ntchito patsiku:

• supuni imodzi yamphesa;
• supuni zitatu zamitengo;
• tsiku limodzi louma.

Maapulo osawerengeka omwe amakhala ngati zipatso zouma, komanso mapeyala ndi ma currants, amaloledwa kuti azidyedwa mopanda malire.

Mlozera wa Glycemic

Mlozera wa glycemic uthandizira kuyankha funso loti zipatso zouma zimawonjezera shuga.

Monga taonera kale, malinga ndi chizindikirochi, masiku, nkhuyu, nthochi, ndi zipatso ayenera kusiyanitsidwa ndi zakudya za odwala matenda ashuga.

Koma maapulo, ma prunes ndi ma apricots owuma, chifukwa chokhala ndi index yotsika ya glycemic, amaloledwa kudya tsiku lililonse.

Makanema okhudzana nawo

Kodi ndizotheka ndi shuga kukhala ndi zipatso zouma ndi ziti? Ndipo kodi ndizotheka kuphatikiza zipatso zouma za matenda ashuga? mayankho mu kanema:

Mwambiri, shuga ndi zipatso zouma ndizophatikiza zovomerezeka. Sitikulimbikitsidwa kupitilira kuchuluka kwa zipatso zouma, chifukwa zimatha kuwononga thupi lonse. Ndikofunika kwambiri kuwongolera kuchuluka kwa chakudya chamafuta omwe amaperekedwa ndi chakudya kuti musatseke mafunde osafunikira komanso owopsa mu shuga.

Iyi ndiye njira yokhayo yotsimikizira chitetezo chokwanira pa thanzi lanu. Musanadye zipatso zamtundu uliwonse, muyenera kufunsa dokotala yemwe azindikire kuchuluka kwa mtundu uliwonse wa zipatso.