Kaya kudya kapena ayi, ndiye funso. Pa zabwino ndi zovuta za mandarin mu shuga

Matenda omwe akuchulukirachulukira mliriwu ndi matenda ashuga. Njira ya matendawa imatengera wodwalayo, kupezeka kwambiri, kunenepa kwambiri.

Odyera zakudya amapanga zakudya zamatenda osiyanasiyana. Zogulitsa zololedwa zimaloledwa, zololedwa ndi zina zomwe zimafunikira kupatula chakudyacho.

Mandarin ndi chipatso chotentha cha dzuwa, chodzazidwa ndi zipatso zabwino za Khrisimasi. Kodi index ya mandarin ndi chiyani? Kodi ndi gulu liti? Kodi ndizotheka kudya ma tangerines omwe ali ndi matenda ashuga?

Ndikosavuta kuyankha mosasamala, muyenera kuganizira za vutolo kuchokera kosiyanasiyana. Choyambitsa chachikulu cha matendawa ndikulephera kwa thupi kuthana ndi shuga wambiri olowa m'thupi kuchokera kunja. Dongosolo la endocrine limatulutsa insulini.

Kuchita kwa timadzi timeneti kumachepetsa shuga. Gawo lazinthu zomwe zalandilidwa nthawi yomweyo limadyedwa, ndipo gawo lowonjezera limasandulika maselo amafuta. Ngati mukudwala matenda ashuga, thupi silingatulutse kuchuluka kwa insulini yokwanira kupangitsa matenda a shuga.

Malamulo oyambira odwala

Ntchito ya wodwala ndikuthandizira thupi lake polimbana ndi shuga, monga:

1. idyani zakudya "zoyenera" zokha. Zomwe sizidzayambitsa kuphuka kwamphamvu mu glucose;
2. kutsatira zakudya okhazikika okhazikika. Chofunika kwambiri pachakudyacho ndicho kupatula lokoma, okhuthala, mafuta. Chifukwa awa ndiye magwero azakudya zambiri. Zinthu zomwe zimamizidwa nthawi yomweyo ndi thupi, osayesetsa;
3. kusunga chakudya chambiri. Idyani nthawi yomweyo;
4. khalani ndi moyo wathanzi. Kanani mowa, fodya. Masewera olimbitsa thupi, madzulo amayenda mumlengalenga. Zochita zamasewera;
5. kuwunikira kosalekeza misinkhu ya shuga. Madzi a shuga am'magazi komanso mayeso wamba;
6. mankhwala a panthawi yake, oyendetsedwa ndi adokotala.

Mfundo yakuwala mumsewu

Zogulitsa Zamndandanda Wofiyira (Woletsa): Chips, ma muffins, msuzi wokoma, mphesa, nthochi, soseji, masoseji, nyama zosuta, zipatso zamzitini ndi zoteteza, margarine. Chilichonse chomwe chili ndi zakudya zamafuta ambiri othamanga omwe ali ndi shuga, chimakhala ndi GI yapamwamba.

Zakudya zoletsedwa za shuga

Zinthu zazikulu menyu (mndandanda wobiriwira): kabichi, amadyera, nkhaka, chimanga, nkhuku, nsomba zonda, ndimu, broccoli, mphesa, zinthu zamkaka zokhala ndi mafuta osaposa 2.5% - zinthu zomwe zili ndi mtengo wotsika wa GI.

Mndandanda wachikaso ukuphatikizapo zinthu zovomerezeka. Amatha kudyedwa mosamala, kuwongolera mosamala kuchuluka kwa zakudya zomwe zimadyedwa. Mandarins ali m'gulu lino.

GI ndi chiyani?

Mlozera wamatumbo ndi momwe thupi limachitikira ndi zomwe zidadyedwa, ndipo zomwe zimakhala m'magazi zimachulukana.

Anthu odwala matenda ashuga ayenera kulabadira kaye izi. Ngati kutulutsa kwa glucose kuli 100%, ndiye GI ya zinthu zina ndi chizindikiro chofanizira.

M'magulu oyerekeza, zisonyezo zamasamba osiyanasiyana, zipatso, zakudya zokonzekera zimawoneka bwino, ndizosavuta kugwiritsa ntchito.

Mlozera wapamwamba umawerengeredwa kuti umachokera ku 70 ndipo kupitirira apo, chapakati wamba chimachokera ku 40 mpaka 70, ndipo cholowa chotsika chimakhala chochepera 40. Zogulitsa zomwe zili ndi GI yayikulu siziyenera kuperekedwa kuchakudya cha wodwalayo. Zapakatikati - zimawerengedwa kuti ndizovomerezeka, koma kugwiritsa ntchito ndizochepa.

Gi mandarin

Kuchuluka kwake kumatengera zipatso zamtundu, kukoma kwake. Wokoma magawo owala, amakula index. Pafupifupi, zimasiyanasiyana kuchokera 35 mpaka 45, ndipo ichi ndi chizindikiro cha malire.

Zipatso zina zomwe zimakhala ndi ma indices omwewo zimakhala m'magulu osiyanasiyana. Zina zitha, pomwe zina ndizoletsedwa.

Zimangotengera GI, komanso kuchuluka kwa chakudya chambiri. Mphesa ndizoletsedwa kwa odwala matenda ashuga, ndipo mandarin ndi yovomerezeka. Mu mphesa, zophatikiza chakudya ndizokwera kawiri kuposa mandarin. Chifukwa chake ali pamndandanda wovomerezeka.

Kodi ndizotheka kudya ma tangerine a mtundu 2 wa shuga?

Kudya zakudya zoletsedwa kumabweretsa kuchuluka, ndipo zakudya zosakonzedwa bwino zimachulukitsa matendawa, ndipo zimayambitsanso kukomoka.

Mankhwala osokoneza bongo a shuga a mtundu wa 2 si chinthu chatsiku ndi tsiku, koma simuyenera kuwachotsa kwathunthu kuzakudya.

Mbali ziwiri za chipatso chimodzi

Zipatso zimakhala ndi zinthu zambiri zofunikira zofufuza, mchere wamchere, zili ndi mavitamini B1, K, B2, D, fiber.

Peyala yowutsa mudyo imakhala ndi mafuta ofunikira. Imakonda kuwonjezeredwa tiyi ya tiyi, imapezeka mu maphikidwe a mankhwala opangira mankhwala. Ma peo a Tangerine amawonjezeredwa pama compotes, kusunga ndi decoctions.

Zothandiza pamitsempha yamagazi, kulimbikitsa chidwi cha thupi, chitetezo cha mthupi, imathandizira kagayidwe. Mankhwala osokoneza bongo a pearl mandarin amagwiritsidwa ntchito pazodzola.

Mafuta a Mandarin ofunikira amagwiritsidwa ntchito popanga zonunkhira. Powonjezera madontho ochepa ku nyale yanunkhira, mutha kukhala ndi phindu pamapulogalamu amanjenje. Gwiritsani ntchito kupsinjika, kugona tulo, zinthu zovuta.

Koma ndi zabwino zonse za mandarin yoyendera dzuwa, ndikofunikira kukumbukira zoopsa zobisika:

• zingayambitse kutentha
• kusuntha kuyenera kumangokhala kwa anthu omwe ali ndi vuto logaya chakudya, kutupa kwa impso ndi zowonjezera;
• mitundu yowoloka, hybrids ndi yolimba ndipo ngakhale thupi lathanzi limayenera kuwadya modekha;
• ma tangerines ndi okoma mokwanira, ndipo izi zimatha kudzutsa shuga osafunikira;
• tangerine madzi ali contraindicated odwala ndi shuga.

Mutha kudya ma tangerines ngati muli ndi matenda a shuga, ngati mungagwiritse ntchito mwanzeru, osati mwadongosolo. Kukhala kofunikira kulandira upangiri kuchokera kwa dokotala, komanso kuphunzira momwe thupi lanu limayankhira zipatso izi.

Zakudya kapena moyo

Gawo 9 ndi njira yokhayo yopezera zakudya za mtundu wachiwiri za anthu odwala matenda ashuga.

Zinthu zopanda mkaka zopanda mkaka, chimanga, tiyi wazitsamba, zipatso zouma za zipatso (ndimu, mphesa) zimaloledwa. Magawo ang'onoang'ono, zakudya pafupipafupi.

Madzi omwe akhomedwa kumene ndiwotsutsana. Mwatsopano ndichinthu chovuta kwambiri cha kapamba, chimatengedwa mwachangu, chomwe chimapangitsa kuti shuga ayambe kukwera.

Mukamapanga menyu, kuchuluka kwa kalori kovomerezeka, kuthamanga kwa wodwalayo kumaganiziridwa. Kutsatira zakudya zoyenera kumafuna kudziletsa, kupirira. Osati kwa aliyense, ntchito yotereyi ndiyosavuta. Popewa kusokonezeka kwa gastological, chakudya chizikhala chosiyanasiyana. Kudyedwa kosasangalatsa kwa chimanga, msuzi wowala, zodulidwa zothinidwa zimavutikira mwachangu.

Zipatso, zinthu zamkaka, masamba ophika, nkhuku, masaladi - zimapangitsa kuti azitha kudya moyenera, athanzi, komanso okoma. Maphikidwe osiyanasiyana amakulolani kuganizira za zomwe kholo limakonzekera, pomwe simukuletsa zakudya zoletsedwa, ndikuwona zomwe zili ndi zopatsa mphamvu.

Makanema okhudzana nawo

Mukufuna kudziwa zipatso zomwe mungadye ndi matenda ashuga komanso ndi ziti zomwe ndi bwino kuti musakane? Kenako onerani kanema:

Liwu "zakudya" limalumikizidwa ndi lingaliro lalakanthawi. Nthawi inayake yotsatira machitidwe ena. Mutha kusunga zakudya kapena kupanga malamulowa kukhala moyo watsopano. Ndi njira iyi, chiwonetsero cha mkati chimazirala, ndipo zakudya zoyenera zimakhala mawu osafunikira umboni.