Ubwino ndi Nthawi za Oatmeal a shuga

Kwa odwala matenda ashuga, imodzi mwamafunso oyendetsera shuga wamagazi ndimadyedwe oyenera. Oatmeal glycemic index si yotsika, koma ndi nthawi yomweyo chakudya chotsika mtengo kwambiri muzakudya kuti muchepetse shuga.

Oatmeal omwe ali ndi matenda ashuga amtundu wa 2, chifukwa cha mawonekedwe ena amphaka ndi ntchito zake zofunikira, samangoleketsa kuyamwa kwa glucose ndi thupi, komanso chogwiritsira ntchito calorie chochepa kwa iwo omwe amawunika kulemera kwawo.

Komabe, monga mbewu iliyonse ya chimanga, oats, kuwonjezera pa fiber, amakhalanso ndi chakudya chokwanira. Ndipo izi zimagwira ngati maziko a odwala matenda ashuga kukayikira kufunikira kwa oatmeal kwa iwo.

Chifukwa chake, sikuti zonse ndizosagwirizana ndi malingaliro a madokotala pankhani ya zakudya za odwala omwe amadalira insulin pophatikizira phala ili muzakudya. Kuwunikaku kumayesa kuthana ndi malingaliro osemphana ndi akatswiri pazomwe zingatheke kudya oatmeal ndi shuga.

Katundu ndi phindu la oats

Choyimira ichi, kuphatikiza pa CHIKWANGWANI ndi mafuta ochulukirapo omwe atchulidwa pamwambapa, muli zinthu zonse ziwiri ndi mavitamini, omwe atha kukhala othandiza kwa odwala omwe amadalira insulin.

Ma flat oat ndi othandiza pa matenda a shuga a 2, komanso matenda amtundu wa 1, chifukwa amathandizira:

• kuyeretsa kwamitsempha yamagazi;
• kuchotsa cholesterol m'thupi;
• kayendedwe ka shuga khola m'magazi, popeza pali zinthu zina zamafuta zomwe zimakhudzidwa ndikupanga thupi la insulin ndi ma enzymes osokoneza glucose.

Kuphatikiza apo, iwo omwe alibe chidwi ndi oatmeal samadwala kwambiri komanso, monga lamulo, samakhala ndi mavuto ndi chiwindi chifukwa chothandiza phala pa ntchito yake.

Pali mitundu itatu yamalonda kuchokera ku oats, kuchokera kumzimu womwe chipolopolo chakunja, chomwe chimatchedwa chinangwa, chimachotsedwa - izi zonse ndi mapira ndi Hercules, komanso chinthu chomwe chimapezeka pothothomola mbewu monga mawonekedwe a ma flakes.

Zokhudza kalori ndi zomwe zili pazinthu zofunika, ndiye theka chikho cha phala, ndipo izi ndi pafupifupi magalamu 80 a malonda, ali ndi:

• pafupifupi ma calories 300;
• oposa 50 magalamu a chakudya;
• 10 mpaka 13 magalamu a mapuloteni;
• CHIKWANGWANI - pafupifupi magalamu 8;
• ndi mkati mwa magalamu 5.5.

Kutengera ndi izi, phala kuchokera ku oats imakhalabe ndi chakudya chamafuta kwambiri ndipo ngati muiphika ndi kuwonjezera mkaka, chiwerengerochi chikhoza kuchuluka.

Kodi zakudya zamafuta zimakhudza bwanji shuga mutatha kudya?

Ndiye kodi ndizotheka kudya oatmeal ndi shuga kapena ayi?

Ngati mungawerengere pang'onopang'ono chakudya cham'madzi mu gawo la phala, ndiye kuti mu oatmeal iwo ali mkati mwa 67 peresenti. Ndipo izi zimabweretsa kukula kwa shuga m'magazi.

Mthupi lathanzi, glucose imayang'aniridwa ndikupanga timadzi tating'onoting'ono monga insulin, yomwe imapereka chidziwitso pakuchotsa kwake ku maselo komanso kuchokera pakapangidwe kamwazi kuti ipange kapena kusungirako.

Thupi la odwala matenda ashuga sangatulutse magazi okha pazokwanira, motero amawonetsedwa kudya michere yaying'ono kuti asaonjezere shuga. Popeza izi zimawopseza zovuta zomwe zimachitika mu shuga mu mawonekedwe a matenda amtima, zotupa zamanjenje, komanso ziwonetsero.

CHIKWANGWANI ngati cholembera shuga

Kuphatikiza pa chakudya chamafuta, oatmeal imakhala ndi fiber yambiri, yomwe imathandizira kuyendetsa zinthu m'thupi ndipo, makamaka, shuga pambuyo podya, pochepetsa kuchepa kwake.

Kuti mudziwe zinthu ziti zomwe ndizoyenera kwambiri kwa odwala matenda a shuga, gwiritsani ntchito gulu kapena gulu lotchedwa glycemic index. Pankhaniyi, amatengedwa kuti:

• mndandanda wotsika wa glycemic, ngati mndandanda wawo uli ndi malingaliro mkati mwa 55 ndi pansi pazunth;
• pafupifupi, ngati malonda ali ndi mitengo ya GI yomwe imachokera ku 55 mpaka 60 magawo;
• ndipo index yayikulu ya glycemic ili ndi zinthu pomwe mtengo wake umafalikira kuchokera 70 mpaka 100 mayunitsi.

Ndiye kodi ndizotheka kudya ma hercules omwe ali ndi matenda ashuga? Mndandanda wa glycemic wa Hercules ndi pafupifupi magawo 55.

Mndandanda wa glycemic wa oatmeal pamadzi ndi magawo 40. Mndandanda wa glycemic wa oatmeal mkaka ndiwokwera kwambiri - pafupifupi 60 mayunitsi. Mafuta a oat glycemic ndi otsika - magawo 25 okha, pomwe oat flakes glycemic index ali mkati mwa 65, yomwe ndi GI yayitali.

Momwe mungadyere oats a shuga?

Zowona kuti oatmeal ndiyabwino kwa munthu aliyense ndizosakayikitsa. Komabe, oatmeal a mtundu 2 wa shuga ayenera kugwiritsidwa ntchito molingana ndi malamulo ena pokonzekera ndikumwa. Pokhapokha ndi kusunga kwawo komwe kumatulutsa kungakhale kothandiza.

Mafuta

Ndikofunikira kugwiritsa ntchito mbewu zambiri za oat, komanso udzu ndi chinangwa, komwe kuli fiber yayikulu kwambiri.

Malingaliro a phala lotere ayenera kumwedwa atakhazikika, makamaka kutentha kwa firiji. Amatengedwa, monga lamulo, asanadye chakudya chachikulu mu theka lagalasi, Mlingowo umakulitsidwa pang'onopang'ono mpaka kawiri kapena katatu patsiku ndipo osatinso.

Maphikidwe othandizira

Onani maphikidwe ochepa opangira oatmeal:

• muesli, i.e. mbale zamphongo zomwe zawotchera kale. Chakudyachi sichothandiza kwenikweni pochiritsa matenda a shuga, koma ndichabwino pakukonzekera kwawo, chifukwa ndikokwanira kuthira mkaka, kefir kapena madzi, ndipo ndi okonzeka kugwiritsa ntchito;
• odzola kuchokera ku oats kapena decoction odziwika ambiri. Zakudya zotere zamankhwala ndizothandiza osati kwa odwala matenda ashuga okha, komanso kwa odwala omwe ali ndi vuto logaya m'mimba kapena a metabolic. Kuti akonze zakudya zonunkhira, zomwe zimangodulidwa ndimbewu zamphesa ndi madzi otentha, nkumawotcha gawo kwa kotala la ola ndikuwudya powonjezera mkaka, kupanikizana kapena zipatso;
• Zidamera zam'mimba. Iyenera kuwilitsidwa ndi madzi ozizira, komanso kuwadula;
• mipiringidzo ya oat. Kwa odwala matenda ashuga, ndi othandiza kwambiri kupewa matenda a glycemia, popeza kuwadyera osiyanitsidwa ndi zidutswa ziwiri kapena zitatu kulowa m'malo mwa ntchito ya porridge-oatmeal. Pama mseu kapena chakudya panthawi yogwira ntchito, ndi mtundu wabwino wa chakudya.

Oatmeal

Oatmeal othandiza kwenikweni kwa matenda ashuga amitundu iwiri ali ndi njira ziwiri zokonzekera - imodzi, ngati mutenga ma Hercules groats, ndipo chachiwiri, chothandiza kwambiri - mbewu yonse ya oat.

Kuchepetsa nthawi yakukonzekera kwake, mankhwalawo amayenera kuyamba kunyowa m'madzi, makamaka usiku wonse.

Izi zisanachitike, mbewuzo zimafunikira kuphwanyidwa pogwiritsa ntchito blender. Kenako madzi ozizira amachotsedwa, madzi otentha amawonjezeredwa ndikuwaphika pamoto wochepa mpaka zofewa.

Achire decoctions

1. msuzi ndi kuwonjezera kwa mabulosi abuluu. Kuti muchite izi, pangani zosakaniza nyemba za nyemba, masamba a mabulosi ndi masamba owaza. Zonsezi zimatengedwa pakuwerengera magalamu awiri pachinthu chilichonse. Kenako osakaniza awa amaphwanyidwa pogwiritsa ntchito blender. Kenako imathiridwa ndimadzi otentha (200-250 ml) ndikusiyapo usiku kuti awalowetse. M'mawa, msuzi umasefedwa ndikuledzera. Pafupifupi theka la ola pambuyo pa kukhazikitsa, kuchuluka kwa shuga m'magazi kumachepetsedwa kwambiri;
2. mbewu zonse za phala ili ziyenera kuwiritsidwa usiku umodzi, kenako ndikudula ndi chopukusira nyama. M'malo mwake zida zingapo zopangira zinthuzi zimafunika kuthiridwa ndi madzi okwanira lita imodzi ndikuwiritsa kwa mphindi 30 mpaka 48 pa moto wochepa. Lolani msuzi kuti uzizire, ndipo pambuyo pake uzikhala wokonzeka kugwiritsa ntchito. Chinsinsi ichi ndichothandiza kwambiri pakuchita bwino kwa chiwindi.

Nthambi

Ponena za chinangwa, ndiye mankhusu ndi chigamba cha chimanga, chomwe chimapezeka pang'onopang'ono kapena kupukusa mbewu.

Popeza zimakhala ndizofunikira kwambiri pa fiber, ndizothandiza kwa odwala matenda ashuga. Momwe amadyedwera ndiophweka, chifukwa safuna kukonzekera.

Kuti muchite izi, mutangotenga supuni yaiwisi yaiwisi, imwani ndi madzi. Ponena za mlingo, pang'onopang'ono umatulutsidwa m'mabowo atatu patsiku.

Contraindication

Kuchiza ndi oats ndikosavomerezeka pamatenda osakhazikika pamatenda, komanso ndikuwopseza ndi insulin.

Makanema okhudzana nawo

Kodi oatmeal ndi wabwino kwambiri kwa matenda ashuga a 2? Momwe mungaphikire msuzi wa oat womwe umatsitsa shuga? Mayankho mu kanema:

Ziwerengero za anthu odwala matenda ashuga zikuyamba kukhala zowopsa chifukwa chake zakudya zopatsa thanzi, monga chithandizo chogwiritsa ntchito oat, ndi imodzi mwazida zomwe zingapangitse matenda a odwala omwe amadalira insulin.