Kutsutsana ngati pasta ndikotheka ndi shuga yachiwiri kapena ayi, ikupitirirabe kuchipatala. Amadziwika kuti ichi ndi mankhwala apamwamba a kalori, zomwe zikutanthauza kuti imatha kuvulaza kwambiri.
Koma munthawi yomweyo, ma eyeloni a pasta amakhala ndi mavitamini komanso michere yambiri yofunikira kwambiri, yofunikira kwambiri pakubowola kwa odwala.
Ndiye kodi ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2? Ngakhale zovuta zavutoli, madokotala amalimbikitsa kuphatikiza mankhwalawa muzakudya za anthu odwala matenda ashuga. Zinthu za tirigu za Durum ndizoyenera kwambiri.
Kodi zimakhudza bwanji thupi?
Chifukwa chokhala ndi zopatsa mphamvu zambiri za pasitala, funso limabuka kuti ndi mitundu iti yomwe imatha kudya shuga. Ngati chopangidwa chimapangidwa ndi ufa wabwino, ndiye kuti akhoza. Ndi mtundu woyamba wa shuga, amatha kuonedwa ngati othandiza ngati ataphika bwino. Nthawi yomweyo, ndikofunikira kuwerengetsa gawo ndi mikate ya mkate.
Njira yabwino yothetsera matenda ashuga ndi mankhwala opangidwa ndi tirigu wa durum, popeza ali ndi michere yambiri komanso mavitamini (chitsulo, potaziyamu, phosphorous, mavitamini B, E, PP) ndipo amakhala ndi amino acid tryptophan, yomwe imachepetsa kukhumudwa komanso kusintha kugona.
Phala wogwiritsa ntchito amangokhala kuchokera ku tirigu wa durum
CHIKWANGWANI monga mbali ya pasitala bwino chimachotsa poizoni m'thupi. Amathetsa dysbiosis ndikuletsa shuga, pomwe amakwaniritsa thupi ndi mapuloteni komanso chakudya chamagulu. Chifukwa cha CHIKWANGWANI mumabwera kukhumudwa. Kuphatikiza apo, zinthu zolimba sizilola kuti shuga m'magazi asinthe kwambiri mfundo zawo.
Pasitala ali ndi izi:
- 15 g yofanana ndi mkate umodzi;
- 5 tbsp chinthucho chikufanana ndi 100 kcal;
- onjezerani mawonekedwe oyamba a shuga m'thupi ndi 1,8 mmol / L.
Kodi pasitala ndiwotheka ndi matenda ashuga?
Ngakhale izi sizikumveka mwachizolowezi, pasitala yophika molingana ndi malamulo onse akhoza kukhala othandiza kwa odwala matenda ashuga kusintha thanzi.
Ndi phala chabe la tirigu durum. Amadziwika kuti matenda ashuga amadalira insulin (mtundu 1) komanso osadalira insulini (mtundu 2).
Mtundu woyamba suletsa kugwiritsidwa ntchito kwa pasitala, ngati nthawi yomweyo kudya insulin kumawonedwa.
Chifukwa chake, mulingo woyenera kuti mulipirire kuchuluka kwa chakudya chofunikira chokhazikika ndi dokotala. Koma ndi matenda amtundu wa 2 pasiti sololedwa kugwiritsa ntchito. Poterepa, kuchuluka kwamakina amtundu wazopezeka mu mankhwala ndizovulaza thanzi la wodwala.
Mu matenda ashuga, kugwiritsa ntchito bwino pasitala ndikofunikira kwambiri. Chifukwa chake, ndi matenda amtundu 1 ndi mtundu wa 2, phala ili ndi phindu pamatumbo.
Kugwiritsa ntchito phala la matenda ashuga kuyenera kutsatira malamulo awa:
- aphatikize ndi mavitamini ndi michere mineral;
- onjezani zipatso ndi ndiwo zamasamba chakudya.
Anthu odwala matenda ashuga azikumbukira kuti zakudya zokhuthala ndi zakudya zopatsa thanzi ziyenera kudyedwa koyenera.
Ndi matenda amtundu wa 1 ndi mtundu wa 2, kuchuluka kwa pasitala kuyenera kuvomerezedwa ndi dokotala. Ngati zotsatirapo zoyipa zikuwonedwa, mlingo woyenera umakhwimitsidwa (m'malo mwa masamba).
Kodi mungasankhe bwanji?
Madera omwe tirigu wa durum amakula ndi ochepa m'dziko lathu. Mbewuyi imakolola bwino pokhapokha nyengo yanyengo, ndipo kukonzanso kwake kumakhala nthawi yambiri komanso kukwera ndalama zambiri.
Chifukwa chake, pasitala yapamwamba imatumizidwa kuchokera kunja. Ndipo ngakhale mtengo wazogulitsa zotere ndizapamwamba, durum tirigu pasitala glycemic index amakhala ndi otsika, komanso kuchuluka kwa michere.
Mayiko ambiri aku Europe aletsa kupanga mbewu za tirigu wofewa chifukwa alibe phindu lililonse muzakudya. Chifukwa chake, ndingaudya chiyani ndi shuga 2?
Kuti mudziwe mbewu yomwe imagwiritsidwa ntchito popanga pasitala, muyenera kudziwa zolemba zake (zojambulidwa papaketi):
- kalasi A- kalasi yolimba;
- kalasi B - tirigu wofewa (vitreous);
- kalasi B - kuphika ufa.
Mukamasankha pasitala, samalani pazidziwitso zomwe zili pamaphukusi.
Pasitala weniweni wothandiza odwala matenda a shuga adzakhala ndi izi:
- gulu "A";
- "Gawo 1";
- "Durum" (bizinesi yoitanitsa);
- "Opangidwa kuchokera ku tirigu wa durum";
- ma phukusiwa ayenera kukhala owonekera pang'ono kuti chinthucho chikuwoneka komanso chokwanira kulemera ngakhale pang'ono.
Malonda sayenera kukhala ndi utoto kapena zowonjezera zonunkhira.
Ndikofunika kusankha mitundu ya pasitala yopangidwa makamaka kwa odwala matenda ashuga. Zina zilizonse (mwachitsanzo, gulu B kapena C) zitanthauza kuti malonda otere sioyenera kukhala ndi matenda ashuga.
Poyerekeza ndi tirigu wofewa, mitundu yolimba imakhala ndi gluten yambiri komanso yochepa. Glycemic index ya durum tirigu pasitala ndi wotsika. Chifukwa chake, index ya glycemic ya funchose (galasi Zakudyazi) ndi magawo 80, pasitala kuchokera ku magawo wamba (ofewa) a tirigu GI ndi 60-69, ndipo kuchokera ku mitundu yolimba - 40-49. Mtundu wa mpunga wa noodles wa gorcemic waubwino ndi wofanana 65 mayunitsi.
Migwirizano yamagwiritsidwe
Mfundo yofunika kwambiri, komanso kusankha kwa pasitala wapamwamba kwambiri, ndikukonzekera kwawo koyenera (kofunikira). Muyenera kuyiwala za "Pasitala Wankhondo Wam'madzi", momwe amalangizira nyama ndi msuzi wokometsedwa.
Uku ndi kuphatikiza kowopsa, chifukwa kumakwiyitsa mphamvu yogwira ya shuga. Anthu odwala matenda ashuga ayenera kumangodya pasitala ndi masamba kapena zipatso. Nthawi zina mutha kuwonjezera nyama yopanda mafuta (ng'ombe) kapena masamba, msuzi wopanda tanthauzo.
Kukonzekera pasitala ndikosavuta - amakhala owiritsa m'madzi. Koma pano pali "zobisika" zake:
- osamwa madzi amchere;
- osawonjezera mafuta amasamba;
- osaphika.
Kutsatira malamulowa, anthu omwe ali ndi matenda amtundu wa 1 ndi mtundu wa 2 amadzadzipatsa okha michere komanso mavitamini omwe ali m'zinthu zonse (fiber). Pokonzekera kuphika pasitala iyenera kuyesedwa nthawi zonse, kuti musaphonye mphindi yokonzekera.
Ndikakonzekera bwino, phalalo lidzakhala lovuta pang'ono. Ndikofunikira kudya chatsopano chokonzedwa, ndibwino kukana "dzulo" servings. Pasitala wophika wabwino kwambiri amadyedwa ndi masamba, ndipo amakana zina monga nsomba ndi nyama. Kugwiritsa ntchito pafupipafupi zinthu zomwe tafotokozazi ndizosafunanso. Nthawi yabwino pakati pakudya zotere ndi masiku awiri.
Nthawi ya tsiku logwiritsa ntchito pasitala ndilinso yofunika kwambiri.
Madokotala samalangiza kuti muzidya pasitala madzulo, chifukwa thupi "silidzawotcha" zopatsa mphamvu zomwe zalandilidwa musanagone.
Chifukwa chake, nthawi yabwino ikakhala kadzutsa kapena nkhomaliro. Zogulitsa zolimba zimapangidwa mwanjira yapadera - mwa makina akanikizidwe a mtanda (plasticization).
Zotsatira za mankhwalawa, zimakutidwa ndi filimu yoteteza yomwe imalepheretsa wowuma kuti asinthe kukhala gelatin. Mndandanda wa glycemic wa spaghetti (wophika bwino) ndi mayunitsi 55. Mukaphika phala kwa mphindi 5-6, izi zitsitsa GI kufika pa 45. Kuphika kotalikirapo (Mphindi 13-15) kumakweza mlozo mpaka 55 (wokhala ndi mtengo woyambira 50).
Kodi kuphika?
Mbale zokhala ndi mipanda yolimba ndizabwino popanga pasitala.
Kwa 100 g yogulitsa, 1 lita imodzi yamadzi amatengedwa. Madzi akayamba kuwira, onjezerani pasitala.
Ndikofunikira kuwalimbikitsa ndikuwayesa nthawi zonse. Pamene pasitala yophika, madzi amatsitsidwa. Simuyenera kuzitsuka, zinthu zonse zofunika zizisungidwa.
Zingati kudya?
Mu matenda ashuga, chilichonse chomwe chimapangidwa chofunikira kuganizira ziwiri. Choyamba, ndi mkate. Muli 12 g yamafuta azakudya (osakanikirana mosavuta).Kuchulukitsa izi kumapangitsa kuti mankhwalawo akhale oopsa, ndipo kuchuluka kwa shuga m'magazi kumayamba kuchuluka.
Supuni zitatu zonse za pasitala, yophika yopanda mafuta ndi soseji, zofanana ndi 2 XE. Ndikosatheka kupitilira malire awa mu mtundu 1 wa shuga.
Kachiwiri, index ya glycemic. Mu pasitala wamba, mtengo wake umafika 70. Ichi ndiwokwezeka kwambiri. Chifukwa chake, ndimatenda a shuga, mankhwala oterowo ndi bwino kuti asadye. Kupatula kwake ndi durum tirigu pasitala, amene ayenera kuwiritsa popanda shuga ndi mchere.
Type 2 shuga ndi pasitala - kuphatikiza kwake ndi kowopsa, makamaka ngati wodwala wambiri. Kudya kwawo sikuyenera kupitilira katatu pa sabata. Ndi matenda amtundu wa 1 shuga, palibe zoletsa.
Chifukwa chiyani simuyenera kukana pasitala wodwala:
Pasitala wolimba ndi wabwino pa tebulo la anthu odwala matenda ashuga.
Muli mafuta ochulukitsa ambiri, omangika pang'onopang'ono ndi thupi, ndikupatsa kumverera kochepa thupi kwa nthawi yayitali. Pasitala imatha kukhala "yovulaza" kokha ngati siyophika bwino (kupukusidwa).
Kugwiritsira ntchito kwa pasitala kuchokera ku ufa wapamwamba wa shuga kumayambitsa mapangidwe am'madzi, chifukwa thupi la wodwala silitha kuthana kwathunthu ndikusokonekera kwa maselo amafuta. Ndipo zogulitsa kuchokera ku mitundu yolimba yokhala ndi matenda a shuga 1 zimakhala pafupifupi zabwino, zimakhala zokhutiritsa komanso sizimalola kuchulukana mwadzidzidzi m'magazi.
Makanema okhudzana nawo
Chifukwa chake tidazindikira ngati ndizotheka kudya pasitala yokhala ndi matenda a shuga a 2 kapena ayi. Tikukupemphani kuti muzidziwitsa zolimbikitsa zokhudzana ndi kugwiritsa ntchito:
Ngati mumakonda pasitala, osadzikana nokha "zosangalatsa" zazing'ono ngati izi. Pasitala okonzedwa bwino sikuvulaza chithunzi chanu, chimatengeka mosavuta ndikupatsa mphamvu thupi. Ndi matenda a shuga, pasitala amatha kudyedwa. Ndikofunikira kuti muwagwiritse ntchito mlingo wawo ndi dotolo ndikutsatira mfundo zakukonzekera bwino chodabwitsachi.
