Matenda amtundu uliwonse "woyamba" - woyamba, wachiwiri, kapena matenda osokoneza bongo, amafuna moyo wapadera kuchokera kwa wodwala. Udindo wofunikira kwambiri pa izi umaseweredwe ndi zakudya za wodwala.
Muyenera kuphunzira momwe mungasankhire zinthu zoyenera, kuwerengera zopatsa mphamvu, kuwunika kutsatira mfundo zaumoyo. Njira imeneyi ndi yomwe ingapangitse kuchuluka kwa shuga m'magazi.
Ngati matenda anu ndi mtundu wa shuga wodziyimira pawokha, maziko a mankhwalawo pano ndi chakudya chamagulu ochepa. Ziyenera kupangidwa mwaluso. Muyenera kuyambitsa zakudya zina muzakudya zanu. Glycemic index (GI) ndiye njira yayikulu yomwe kusankha kumachitika. Zikuwonetsa momwe shuga imakulira pambuyo pophatikizira chinthu, chakumwa.
Madokotala nthawi zonse amathandiza odwala awo kupanga zakudya zoyenera. Kodi Nthonje Zitha Kuwala? Amadziwika kuti mtedza wokhala ndi shuga umabweretsa phindu mosakayikira kwa wodwalayo. Mukungoyenera kudziwa momwe mungagwiritsire ntchito malonda m'njira yoyenera, kuti machitidwe ake ofunika awonetsedwe momwe angathere.
Zinthu zothandiza
Dzinalo lachiwiri la malonda amadziwika - mtedza. M'malo mwake, sichoncho konse, chifukwa chimayimira oyimira amiyendo omwe amaloledwa mtundu wa 2 shuga.
Maponda
Zomwe zili ngati nandolo zikuphatikiza:
- mafuta (mpaka 50%);
- ma acid (linoleic, wouma, oleic).
Ma acid omwe atchulidwa sakhala oopsa kwa wodwala, chifukwa alibe cholesterol. Koma nandolo, womwe mndandanda wake wa glycemic ndi magawo 15 okha, mulibe vuto lililonse, sungadyedwe popanda muyezo.
Kuphatikizika kwa mtedza kumakhala ndi zinthu zambiri zothandiza. Zina mwa izo ndi:
- B, C, mavitamini E;
- ma amino acid;
- ma alkaloids;
- selenium;
- Sodium
- calcium
- potaziyamu
- phosphorous
Chofunika kwambiri m'matenda a endocrine ndi vitamini C. Njira za metabolic mwa odwala zimadwala. Kuchuluka kwa vitamini C kumalimbitsa chitetezo cha mthupi, kukulitsa kukana kwa thupi kumatenda komanso mabakiteriya.
Selenium ndi antioxidant yomwe imachepetsa kukalamba. Amatsitsimula thupi la zinthu zovulaza. Ma amino acid amalimbitsa dongosolo lamanjenje. Chifukwa cha zomwe amachita, zochitika zolimbitsa thupi za munthu zimachulukirachulukira, nkhawa zowonjezereka zimatha, kugona tulo.
Tocopherol (Vitamini E) amalimbana bwino ndi zotupa mu thupi, imathandizira kuchiritsa mabala.
Ma alkaloids amatulutsa kuthamanga kwa magazi, kuchepetsa ululu, kukhala ngati kusuntha, komwe kuli kofunikira kwambiri pamene dongosolo lamanjenje silisintha.
Mutha kuzipeza kuchokera ku zinthu zam'mera zokha, zomwe zimaphatikizapo nyemba, mu nkhani iyi - mtedza.
Mlozera wa Glycemic
Zakudya za odwala matenda ashuga a mtundu wa 2 ayenera kuphatikiza zakudya, zakumwa, GI zomwe sizaposa 50 mayunitsi. Zakudya zoterezi zimakhala ndi zopatsa mphamvu zovuta zomwe sizimayambitsa kuchuluka kwa shuga m'magazi.
Kuphatikiza pa GI yotsika, onetsetsani kuti mumasamalira ma calorie, omwe ndiofunikira kwambiri kwa odwala matenda ashuga. Ngati mungasunge malamulowa onse awiri, zotsatira zake monga momwe mungakhazikitsire shuga, kuchepetsa thupi mopitirira muyeso, sikungakuthandizeni kudikirira.
Mlozera wa glycemic udagawika m'magulu atatu:
- otsika - kuchokera 0 mpaka 50 mayunitsi;
- sing'anga - kuchokera 50 mpaka 69 mayunitsi;
- mkulu - kuchokera 70 mayunitsi.
Odwala odwala matenda ashuga ayenera kutengera zakudya zochepa za GI.
Chakudya, zakumwa zomwe zili ndi mtengo wapakati zimatha kukhalapo patebulo la wodwalayo zazing'ono kwambiri osapitiliza kawiri pa sabata. Zakudya zokhala ndi GI yambiri zimachulukitsa kuchuluka kwa glucose m'magazi, ziyenera kupatulidwa kwathunthu kuzakudya.
Kumbukirani, index ya glycemic yamaponda ndi magawo 15 okha. Koma zopatsa kalori zamtunduwu ndi mayunitsi 552. pa 100 magalamu.
Mafuta, mapuloteni amapezeka apa, omalizirawo amatengeka ndi thupi mwachangu kwambiri kuposa omwe amachokera ku nsomba ndi nyama. Nthawi yomweyo, zopatsa mphamvu zopatsa mphamvu zimapangitsa wodwalayo kukhazikika - ndikokwanira kudya 30 mpaka 50 magalamu a zipatso patsiku.
Kukoma kwambiri kwa mtedzawu sikunachitike popanda chidwi - anthu ambiri amakonda. Mapeyala owotchera, omwe mndandanda wawo wa glycemic ndi wocheperako ndipo umangokhala magawo 14, ndiwo akufunanso kwambiri.
Pa chithandizo cha kutentha, nyemba zotere zimakhala zothandiza kwambiri - zimakulitsa zomwe zili polyphenols (antioxidants).
Koma kutsata muyeso ndicho chinthu chachikulu chogwiritsa ntchito mankhwalawa, kudya mosasamala kumatha kubweretsa mavuto. Sikoyenera kuphika mtedza mu poto, ndikuwonjezera mafuta, chifukwa zomwe zimapangidwa ndi calorie zimangokulira.
Mafuta osambitsidwa amayikidwa mu colander kuti amalola madzi owonjezera kuti azichita magalasi. Zitatha izi, nandolo imodzi imayikidwa papepala lophika, ndikuyika mu uvuni. Maminiti asanu pa madigiri a 180 - ndipo chokoma, chopatsa thanzi ndi chokonzeka.
Nandolo: kuvulaza ndi mapindu a shuga
Chilichonse, ngakhale chofunikira kwambiri chophatikizidwa muzakudya za wodwalayo chiyenera kubwera kuchokera kumbali ziwiri, poganizira zotsatirapo zake zabwino komanso zoipa zomwe zimapangitsa thupi.
Pokhapokha vutoli - ndikotheka kudya mtedza wa mtundu 2 matenda a shuga - amadzitsimikizira, kutengera mawonekedwe a munthuyo.
Chifukwa chake, nandolo zimakhala ndi ulusi wazakudya zofunika pakugwira matumbo moyenera. Awa ndi malo abwino kwambiri amoyo komanso kubereka lactobacilli, bifidobacteria. Ndi matenda a shuga, magulu ambiri aulere amapangidwa, ma polyphenols (antioxidants) ochokera ku mtedza amawathandiza kuchoka m'thupi.
Mapeyala amakhala ndi tryptophan, zopangira za mahomoni achisangalalo omwe amapangitsa kuti munthu azisangalala. Mavitamini a B, choline amathandizira kukonza kagayidwe, kamapangitsa retina kugonjetsedwa ndi radiation ya ultraviolet. Mavitamini C, E amalimbitsa chitetezo chamthupi, amateteza zochitika za kumaliseche, mafuta kagayidwe.
Niacin imalola ziwiya zotumphukira kugwira ntchito mwachizolowezi, kupezeka kwake ndikupewa matenda a Alzheimer, kutsegula m'mimba, dermatitis.
Potaziyamu ndi magnesium imatha kutulutsa kupanikizika, imayendetsa mtima moyenera.
Zonsezi zabwino za mtedza ndizofunikira makamaka kwa odwala matenda a shuga a shuga. Koma palinso zoyipa. Nthanga zimakhala ndi erucic acid, yemwenso amatchedwa omega-9.
Ngati mumagwiritsa ntchito mtedza wambiri, nthawi yakutha msanga imachepa, ntchito ya chiwindi ndi mtima imasokonekera. Omega-9 imachotsedwa pang'onopang'ono. Pazifukwa izi, mtedza suyenera kuzunzidwa.
Mukugwiritsa ntchito njira yanji?
Mosakayikira, muyenera kusankha zokonda zaiwisi. Koma msuzi wa mtedza nthawi zina umayambitsa ziwonetsero zomwe zimapangitsa, kudzimbidwa. Ngati izi zakukhudzani, muyenera kuwunika momwe karoti wokazinga amathandizira thupi. Munthu aliyense ndi payekhapayekha, mwina njira yotsiriza ingakhale yabwino kwa inu.
Peanut batala
Mbale yomweyo tsiku lililonse imavutikira. Sinthani chakudyacho ndi batala la peanut, saladi ndi mtedza. Zotsalazo zimaphikidwa zokha pazinthu zovomerezeka, ndikungowonjezera nyemba zochepa (zokhazokha) pamenepo.
Ndiosavuta kupanga phala, muyenera blender kuti apange. Zotsatira zake, mupeza mankhwala opatsa mphamvu kwambiri, omwe ndibwino kuti mubweretsedwe m'zakudya m'mawa.
Kuphatikiza pa msuzi waiwisi (0.5 kg), muyenera kugwiritsa ntchito zotsatirazi:
- ½ tsp mchere.
- 1 tbsp mafuta a azitona.
- 1 tbsp stevia.
M'malo mwa stevia, mutha kugwiritsa ntchito imodzi mwazinthu zinayi za uchi - paini, bulugamu, laimu, mthethe. Mlingo - supuni imodzi.
Uchi wokhala ndi mbendera suyenera kugwiritsidwa ntchito. Gawo laling'ono la sinamoni wapansi lidzasintha kwambiri kukoma kwa phala, kuchepetsa shuga. Ndatsuka mtedza umayikidwa mu uvuni kwa mphindi 5 (kutentha 180 madigiri), woponderezedwa mu blender limodzi ndi zosakanizidwa. Mutha kuwonjezera madzi pang'ono ngati mukufuna pasitala wowerengeka.
Migwirizano yamagwiritsidwe
Mtedza ndi matenda a shuga a 2 ndizosakanikirana zabwino kwambiri ngati mungakhalebe osangalala.Anthu ena amasamalira mtedza wa 2-3 patsiku, ndipo izi zimawathandiza kuti azikhala ndi shuga nthawi yayitali. Muyenera kungoyang'ana zowerenga za glucometer.
Ndikwabwino kugula mtedza mu peel, peel yomweyo musanagwiritse ntchito, popeza mtedzawu umatulutsa utovu mothandizidwa ndi radiation ya UV.
Nyemba amathanso kunyowa m'madzi. Osamadya zamchere zamatumba kuchokera m'matumba. Izi zimachedwetsa kudutsa kwamadzi kuchokera mthupi, zimatha kuyambitsa kukanikizika. Mndandanda wa glycemic wa batala la peanut sukula kuposa momwe mungafalikire pa mkate wa rye.
Contraindication
Nandolo zimafunikira kugwiritsidwa ntchito kusankha, sizisonyezedwa kwa aliyense. Mukuyenera kusiya peyala ngati munthu amakonda kwambiri kunenepa, kunenepa kwambiri, komanso kunenepa kwambiri.
Contraindication kuti agwiritse ntchito ndi mphumu, chapamimba.
Chochita chaiwisi chimayenera kudyedwa mosamala ngati pali zovuta zakumbuyo. CHIKWANGWANI chimakhala ndi CHIKWANGWANI, motero chimaphatikizidwa matenda a m'mimba.
Makanema okhudzana nawo
Kanema yomwe ithandizire kudziwa ngati matenda ashuga amatha kudya mtedza komanso zomwe amapindulitsa m'thupi:
Mapeyala a matenda amtundu 1 shuga komanso mtundu wachiwiri wa shuga ndi chinthu chofunikira kwambiri kwa odwala matenda ashuga, koma mutha kugwiritsa ntchito ngati palibe zotsutsana.
