Matenda a shuga amasintha momwe amakonzera odwala. Kuzindikirika kwa matendawa kumaphatikizapo zakudya zamafuta ochepa komanso kukana kwathunthu zakudya zotsekemera komanso zamafuta.
Zosankha zamatenda a shuga ziyenera kukhala ndi kuchuluka kwa mapuloteni komanso mafuta ochepa komanso chakudya. Njira iyi yodyetsera zakudya zimapangitsa kuti shuga azikhala bwino.
Kodi ndizotheka kudya nyemba zokhala ndi matenda a shuga a 2 komanso mtundu 1 wa shuga? Nyemba za shuga zimawerengedwa kuti ndi chimodzi mwazakudya zabwino kwambiri. Zovomerezeka zamtundu wa matenda ashuga 1 ndi 2 zimakupatsani mwayi wosinthanitsa menyu, ndikupangitsa kuti ikhale yosangalatsa komanso wathanzi.
Pindulani
Kuti mumvetsetse ngati zingatheke kudya nyemba zokhala ndi matenda ashuga, muyenera kudziwa zabwino ndi zoipa za malonda awa. Nyemba iyi ndiyoyenera kuti ndi imodzi mwazinthu khumi zathanzi ndipo ndiyotchuka kwambiri m'mayiko ambiri padziko lapansi.
Ziphuphu za shuga zimawonetsedwa chifukwa cha kupangidwa kwawo ndi mankhwala. Zilibe zochepa za mineral-vitamini ovutirapo, komanso zamtundu wazakudya zambiri (fiber fiber, monosaccharides, phulusa ndi wowuma).
Nyemba zimakhala ndi zotsatirazi zopindulitsa:
- mavitamini a gulu E, PP, B, riboflavin, carotene ndi thiamine;
- mchere: mkuwa, phosphorous, sodium, sulfure, zinc ndi ena;
- mapuloteni. Muli nyemba zochuluka kwambiri ngati nyama;
- ma amino acid ndi ma organic acid;
- antioxidants ndi fructose.
Mwa njira, imakhala ndi mkuwa waukulu kwambiri ndi zinc pakati pazomera zina zamasamba. Ndipo kapangidwe ka amino acid kofanana ndi kapangidwe ka insulin. Zonsezi zimapangitsa nyemba kukhala chinthu chofunikira kwambiri pakudya kwa odwala matenda ashuga.
Nyemba za nyemba zimakhala ndi machitidwe othandiza monga:
- Nyemba zimachepetsa shuga. Ndipo ili ndiye vuto lalikulu ndi matenda a shuga. Kuphatikiza kwabwino kwa mbale za nyemba ndi chithandizo chamankhwala kungathandize kuthana ndi matendawa ngakhale kukana mankhwala mtsogolo;
- CHIKWANGWANI mu nyemba sichimalola kusintha kwamwadzidzidzi kwa shuga;
- Kusintha kwa kagayidwe kazakudya chifukwa cha mapuloteni ambiri. Izi ndizofunikira chifukwa odwala matenda ashuga omwe ali ndi vutoli amadwala, ndipo odwala ambiri ndi onenepa kwambiri;
- kupewa matenda a mtima. Amadziwika kuti odwala matenda ashuga amakonda kupweteketsa mtima ndi minyewa;
- onjezerani chitetezo chokwanira. Popeza matenda aliwonse ndi ovuta motsutsana ndi matenda a shuga, ndikofunikira kwambiri kudya zakudya zomwe zimapangitsa kuti thupi likane;
- zinc "induces" kapamba kuti apange insulin;
- arginine (amino acid) ndi globulin (mapuloteni) “amayeretsa” kapamba;
- kuthekera kolimbitsa thupi lathunthu.
Mu matenda a shuga, ndikofunikira kwambiri kuti muganizire za glycemic index ya zinthu, zomwe zimapangitsa kuti mmodzi wa iwo asinthidwe bwanji ndi glucose. Kutsika ndende, kwabwino kwa odwala matenda ashuga.
Mndandanda wa nyemba zamitundu yosiyanasiyana ndi monga:
- yoyera - 40;
- wakuda - 31-35;
- ofiira - 35;
- chodzala - 15.
Mwambiri, ndulu ya glycemic ya miyendo ndiyotsika kwambiri. Ndikofunika kudziwa kuti mndandanda wazomera za nyemba zam'chitini ndizokwera kwambiri - magawo 74, chifukwa chake ndibwino osaziphatikiza pazosankha.
Koma, index ya glycemic ya nyemba zowiritsa imakupatsani mwayi kuti muliphatikize muzakudya. Chifukwa chake, zakudya za odwala matenda ashuga zitha kuphatikizapo mitundu yonse ya nyemba. Izi sizimangotulutsa njira zama metabolic, komanso zimalimbitsa thanzi la wodwalayo.
Choyera
Kutenga zinthu zonse zomwe zatchulidwa komanso katundu, izi zimasiyanitsidwa ndi mphamvu yake yapamwamba yotsutsa.
Nyemba zoyera "zimayamba" kukonzanso maselo (kukonzanso). Chifukwa cha izi, mabala, zilonda ndi mabala amachira msanga.
Izi ndi mtsogoleri pakukonza zomwe zili ndi lysine ndi arginine - ma amino acid opindulitsa. Kuphatikiza apo, mitundu yoyera imayang'anira momwe magazi amapangidwira, imasinthasintha mtima ndi mtima, ndipo ndiomwe amapatsa impso, mtima, maso ndi ziwalo zina.
Chakuda
Mitundu iyi imakhala ndi mtundu wakuda komanso wofiirira chifukwa cha antioxidants - flavonoids, mankhwala apadera omwe amakonza maselo owonongeka ndikuchotsa poizoni m'thupi.
Nyemba zakuda
100 g mwa nyembazi zimakhala ndi mapuloteni ochulukirapo 20% komanso okhutira kwambiri. Izi zimapangitsa nyemba zakuda kukhala gwero lenileni la amino acid.
Kusiyana kwa nyemba zakuda ndi zamtundu wina ndikuthekera kokukulira chitetezo chathupi, zomwe zikutanthauza kuthandiza thupi kupewa matenda ndi ma virus.
Kukhalapo kwa fodya wam'mimba mu nyemba zakuda sikulola kuti cholesterol imere m'matumbo ndikupanga shuga m'magazi. Chifukwa cha machitidwe awa, nthawi zambiri amaphatikizidwa mumenyu ya odwala matenda ashuga.
Kufiyira
Kukhala ndi mawonekedwe ofanana ofanana, mitundu yofiira (dzina lina ndi impso) imasiyanitsidwa ndikuti imayendetsa bwino mafuta a shuga.
Impso ndi mtsogoleri wopanga vitamini B6, wofunikira kwambiri pakulimbitsa chitetezo cha mthupi.
Impso ili ndi potaziyamu yambiri, zinki ndi calcium kuposa miyendo ina. Tsopano pafunso ili: "Nyemba zofiira ndi matenda a shuga a 2 - kodi zingadyedwe kapena ayi?"
Ndikofunikira! Impso imakhala ndi phindu pa ntchito yamatumbo ndikuwongolera kagayidwe ndikupanga madzi a m'mimba. Mitundu iyi ndi yofiirira. Maphikidwe a impso amatha kupezeka mu zakudya za mayiko ambiri.
Green
Mitundu ina yamiyendo. Chimalimbikitsidwa kuti mugwiritse ntchito mitundu yonse iwiri ya matenda ashuga.
Nyemba zazingwe ndimtundu wabwino kwambiri wa antioxidant. Imatha kuyeretsa thupi pogwiritsa ntchito poizoni.
Ubwino wake, ngakhale utagwiritsidwa ntchito kamodzi pambaleyi, ndizitali. Chifukwa chake, ayenera kudyedwa kawiri pa sabata, osatinso. Nyemba zolimba ndizochepa-calorie (31 Kcal) ndipo zimawonetsedwa ngati matenda amtundu 1, popeza pali mafuta ochepa komanso michere yambiri.
Sash
Nthawi zambiri, m'mbale zakuya, chipolopolo chimatayidwa. Ndi matenda a shuga, izi sizoyenera. "Chopanga" chimagwiritsidwa ntchito kwambiri pochiza matenda a shuga ndi mankhwala achikhalidwe komanso azikhalidwe.
Masamba a nyemba amakhala ndi asidi ofunika kwaumoyo wa anthu: arginine ndi tryptophan, lysine ndi tyrosine. Popanda iwo, kaphatikizidwe wa mapuloteni, kukula kwacibadwa kwa maselo ndi mapangidwe a mahomoni ndizosatheka.
Nyemba zamasamba zimakhala ndi zinthu zapadera monga kempferol ndi quercetin, zomwe zimapangitsa kuti mtima ukhale wamphamvu. Ndipo glucokinin (chinthu chofanana ndi insulin) chimathandiza kuyamwa glucose mwachangu ndikuchichotsa m'thupi.
Chifukwa chokhala ndi mapuloteni ambiri mumasamba a nyemba, kugwiritsa ntchito kwawo mtundu 1 komanso mtundu wa 2 shuga kumakhala kosungirako mapaundi owonjezera, chifukwa ngakhale gawo laling'ono limakwanira kuti lizimva lodzaza.
Maphikidwe
Izi zimathandiza kusiyanitsa tebulo la shuga. Zakudya zimakonzedwa zonse kuchokera ku nyemba ndi ma pod.
Mutha kudya nyemba zokhala ndi shuga ngati chakudya chosiyana, kapena mutha kuphatikiza ndi nyama ndi masamba. Ndikofunikira kuti pali mbatata zochepa ndi mbatata zam'madzi izi.
Akatswiri azakudya amalimbikitsa kudya nyemba pa nkhomaliro kapena chakudya chamadzulo. Ngati mumagwiritsa ntchito katatu pa sabata, zonse siziyenera kupitirira 150-200 g. Njira yabwino yophikira nyemba ndi yophika, kuwotchera kapena kuphika mu uvuni.
Msuzi wosenda
Zopangidwa:
- nyemba zoyera - 400 g;
- kolifulawa - 250 g;
- 1 clove wa adyo;
- Anyezi 1 (yaying'ono);
- amadyera (owuma kapena atsopano);
- Dzira limodzi (lophika);
- mchere.
Kuphika:
- kutsanulira nyemba pamadzi othamanga ndikusiya kwa maola 6-9;
- tsanulira madzi akale. Thirani gawo latsopano lamadzi ndikuyamba kuphika (osachepera maola 1.5);
- kuwaza anyezi ndi adyo bwino. Simmer mu saucepan, ndikuwonjezera madzi athunthu, kufikira wachifundo;
- phatikizani nyemba zophika ndi masamba. Sungunulani;
- pogaya chifukwa chachikulu ndi blitter kapena kuphwanya;
- zibwezereni poto ndikuwonjezera zonenepa, msuzi wa masamba ndi mchere. Ngati ndi kotheka, onjezerani madzi owiritsa;
- Musanayambe kudya, kongoletsani mbale yomalizidwa ndi dzira lophika bwino.
Msuzi wotere, womwe umakonzedwa pamadzi, umapangitsa kuti mbaleyo ikhale yotsika kalori, yofunikira kwambiri kwa matenda ashuga a 2.
Saladi
Zopangidwa:- nyemba nyemba - 15-250 g;
- champignons (mwatsopano) - 100 g;
- msuzi wa soya - 1 tsp;
- tsabola ndi mchere;
- nthangala za sesame (mbewu) - 1, supuni 5
Kuphika:
- Sambani nyemba zanu ndi bowa ndikudula muzing'onoting'ono;
- timasinthanitsa matumba kukhala colander ndi kuthira madzi otentha;
- saizi bowa ndi nyemba zosankhwima kwa mphindi zitatu. mu mafuta a masamba (1 tbsp) Onjezani msuzi ndi tsabola kwa iwo. Solim.
- mwachangu mpaka kuphika;
- kuwaza ndi nthangala za sesame.
Contraindication
Ngakhale nyemba zimapatsidwa zofunikira zambiri, zimakhala ndi malire:
- nyemba ziwengo;
- mimba ndi matenda a shuga (mkaka wa m`mawere).
Ndikofunikira kudziwa kuti ndizosatheka kudya zipatso zosaphika, chifukwa zimakhala ndi zinthu zoopsa zomwe zimatha kupha poyizoni.
Makanema okhudzana nawo
Kodi ndizotheka kudya nyemba za mtundu wa matenda ashuga a 2, zomwe tidazindikira, komanso momwe tingaziphike molondola komanso chokoma, onani vidiyo:
Othandizira zakuthanzi amalangiza ndi matenda a shuga sabata iliyonse kuti muwonjezere zakudya zanu ndi mbale za nyemba. Pokhala ndi index yotsika ya glycemic, mbewu ya nyembayi ndiyabwino kuposa zakudya zina zokhuthala zomwe zimasinthasintha shuga. Ndipo chifukwa cha kuchuluka kwa mitundu yambiri ya mapuloteni ndi mapuloteni, ndizophatikiza zabwino pazakudya zilizonse.
