Chithandizo cha matenda ashuga: ndi zinthu zabwino ziti zomwe mungakonzekere?

Masiku ano, aliyense amalota za kukongola, thanzi komanso mgwirizano. Chifukwa chake, popanga chakudya, zinthu zimasankhidwa molingana ndi mtengo wawo wa caloric.

Koma mndandanda wa glycemic wa chickpea kapena chinthu china chilichonse ulinso wofunikira, popeza ena mwa iwo ndi gawo la zakudya zambiri zomwe zimapangitsa kuti achepetse thupi

Pali lingaliro kuti kuchepetsa zakudya zopatsa mphamvu calorie, komanso kudziwa mtundu wa zakudya zomwe zimadyedwa, zimakhudza dongosolo logaya chakudya komanso kuchuluka. Komabe, posachedwapa, akatswiri azakudya adazindikira kuti zakudya zomwe zili ndi kalori yofanana zimapangidwa mosiyanasiyana.

Kodi glycemic index (GI) ya chinthu ndi chiyani? Kodi chizindikiro chake chimakhala chiyani? Kodi ndingathe kudya anapiye a matenda ashuga? Mafunso awa adzayankhidwa mu nkhani ili m'munsiyi.

GI ndi chiyani?

Mlozera wa glycemic ndi kuthamanga komwe thupi limagwirira chakudya chamagulu ndikuwonjezera shuga.

Mulingo wa GI umayimiriridwa ndi magawo zana, pomwe 0 ndi ochepa kwambiri, pomwe 100 ndi omwe amakhala pamwamba. Zakudya zokhala ndi GI yayitali zimapatsa thupi mphamvu zawo, ndipo zakudya zomwe zimakhala ndi GI yochepa zimakhala ndi fiber, zomwe zimachepetsa kuyamwa kwake.

Kudya pafupipafupi ndi GI yofunikira kumatha kubweretsa kusokonezeka kwa metabolic mthupi, komwe kumawononga shuga yonse yamagazi. Zotsatira zake, pamakhala kumveka kochitika nthawi zonse kwanjala ndi kuthandizira kwa ma deposits amafuta m'dera lamavuto. Ndipo mndandanda wamtundu wa glycemic wa ana owotcha ndiiwisi ndi chiyani?

Gi chickpea

Aliyense wodyetsa zakudya azinena kuti anapiye ndi malo osungiramo zakudya. Choyimira ichi cha malembedwe patsogolo pa ena onse oimira banjali, onse pofotokoza mapuloteni othandiza, ndi mapaki, lipids. Ma asidi a linoleic ndi oleic omwe amapezekamo mulibe cholesterol, zomwe zimapangitsa kuyamwa kwa anapiye popanda vuto lililonse.

Nandolo za ku Turkey (anapiye)

Rip chickpeas, omwe glycemic index yake ndi mayunitsi 10, ali ndi phosphorous, potaziyamu, fiber fiber, magnesium ndi sodium, koma mulibe zofunika ma amino acid.

Pachifukwa ichi, madokotala amalangizidwa kuti azidya izi nthawi yomweyo mpunga kapena pasitala. Kuphatikiza kwa zinthu kumeneku kumathandiza kuti thupi lizitha kuyamwa bwino zakudya zonse zomwe zimafunidwa.

Popeza anapiye ophika amakhala ndi GI ya 30, ndikofunikira kuti pakhale chakudya chamagulu omwe ali ndi matenda ashuga komanso amangodya anthu. Kuphatikiza apo, akatswiri azakudya amalimbikitsa kudya odwala opanikizika kwambiri ndi anapiye, chifukwa mankhwalawa ndi olemera kwambiri ndipo zinthu zake sodium ndi zochepa.

Ubwino wa odwala matenda ashuga

Malinga ndi madotolo, anapiyewa ndi othandiza kwambiri kwa matenda ashuga amtundu wa 2, chifukwa mapuloteni omwe amapezeka ndimatha kutengeka ndi thupi.

Kuphatikizidwa kwa nyemba izi muzakudya ndikofunikira kwa anthu omwe amatsatira malangizo a zakudya zamankhwala a shuga, osadya zopangidwa ndi nyama ndikungolamulira thanzi lawo.

Ndi kudya nandolo nandolo, kusintha koonekera m'thupi lonse, kulimbitsa chitetezo chokwanira, komanso kupewa mapangidwe a shuga. Kukonzekera kwa ziwalo zonse zamkati ndi zinthu zofunika kumachitidwanso. Ndi chitukuko cha matenda ashuga amtundu II, wodwalayo amakhala ndi cholesterol yambiri m'magazi.

Komabe, nandolo zaku Turkey zimachepetsa kuchuluka kwa cholesterol yoyipa, kulimbitsa kayendedwe kazinthu zamagazi ndi mtima, kuwonjezera kuchuluka kwa mitsempha yamagazi, komanso kuchepetsa matenda a magazi.

Cocpea mu matenda a shuga amadziwika ndi kupezeka kwa zinthu zotsatirazi:

1. Nandolo zaku Turkey zimakhala ndi nambala yochulukirapo, yomwe imathandizira kuti magawo azigwira bwino ntchito. Izi ndizofunikira kwambiri kwa odwala matenda ashuga omwe ali ndi matenda amtundu II popereka mankhwala othandizira. Thupi limachotsa poizoni uliwonse womwe ulipo ndi poizoni, pomwe matumbo amayenda;
2. zimakhudza chikhodzodzo, chiwindi, ndulu. Ndi choleretic, diuretic kwenikweni, zimathandiza kuchotsa owonjezera bile mthupi;
3. amachepetsa mwayi wopanga matenda oopsa, kuwonongeka kwa mtima, matenda a sitiroko ndi kuchepa kwa magazi chifukwa cha kuchepetsedwa kwa mapangidwe amitsempha yamagazi m'matumbo. Pali kudziwikanso kwachitsulo m'magazi, hemoglobin imadzuka ndipo kusintha kwazonse kumawonedwa.

Anthu odwala matenda ashuga ndikofunikira kwambiri kuti azitha kuwongolera okha. Phukusi limatithandizira kukhathamiritsa kagayidwe kazakudya, zimachepetsa thupi, zimasintha shuga m'magazi, zimakhazikitsa magwiridwe antchito a endocrine. Ndipo ndimbale yanji yochokera ku nandolo zaku Turkey zomwe ndizoyenera kudya odwala matenda ashuga?

Hummus

Pafupifupi wodwala aliyense amadziwa kuti hummus mu mtundu II wa shuga amaloledwa kudya, komabe, pang'ono. Hummus ndi chakudya cha kum'mawa chopangidwa ndi nandolo zaku Turkey (anapiye). Masiku ano zitha kugulidwa zokonzedwa kale kusitolo kapena kukonzekereratu.

Hummus amadziwika ndi makhalidwe abwino otsatirawa:

• imakulitsa zitsulo zathunthu m'magazi, ndipo mavitamini C amathandizira kuyamwa kwake bwino;
• amachepetsa chiwopsezo cha kuundana kwa magazi chifukwa cha mavitamini K, omwe amagwira ntchito yofunika kwambiri pakupanga magazi;
• amachepetsa shuga m'magazi, chifukwa akamwetsa zakudya zamafuta ambiri, amachepetsa kuyamwa kwa magazi ndi magazi;
• amachepetsa cholesterol;
• amachepetsa kupangika kwa maselo a khansa, popeza gawo limodzi lokhala ndi mbale lomwe limakhala ndi 36% ya mlingo wa tsiku ndi tsiku wa folic acid;
• zimathandizira kuchepetsa kuchepa thupi kwambiri chifukwa cha kuchuluka kwakufunika kwa fiber, yomwe, ikamamwa gawo laling'ono, imapereka kuthamanga kwa thupi mwachangu.

Chifukwa cha kukhalapo kwa mndandanda wawukulu wa zabwino za hummus, ndikofunikira kuti pakhale chakudya chamagulu a odwala omwe ali ndi matenda a shuga II.

Hummus ya matenda ashuga

Popeza glycemic index ya hummus ndi magawo 28-35 okha komanso omwe ali ndi chakudya chochepa, ndiye kuti odwala matenda ashuga amatha kudya theka la chakudya ichi nthawi imodzi. Palibe mavuto kapena mavuto ena azaumoyo omwe amabwera.
Chinsinsi cha hummus ndi motere:

1. Pulogalamu ya chakudya imakhala ndi anapiye, tchizi chofewa, mandimu, ndi anyezi wosankhidwa. Muyenera kuwonjezera ma sneradish, ngakhale atakhala olondola kwambiri, apo ayi mbale yonse ikhoza kuwonongeka;
2. yambitsa kuphatikiza mpaka phala la phwetekere litapezeka. Mbaleyi amauthira mchere ndikuutumiza ku firiji kuti isungidwe.

Tumikirani hummus itenthedwe mpaka kutentha kwa firiji. Zakudya zoterezi ndizopepuka kwambiri kwa anthu odwala matenda ashuga.

Makanema okhudzana nawo

Ndikukayika kuti ma legamu sikuti amangothandiza kuchepetsa matenda a shuga, komanso kupewa zonse zomwe zingachitike. Zambiri mu kanema:

Powombera pamwambapa, ziyenera kudziwika kuti masiku ano madokotala akuwonetsa mndandanda wazakudya zomwe ndizofunikira kugwiritsidwa ntchito mu mtundu wa II matenda ashuga ndi anapiye amaphatikizidwa ndi zosungidwa zochepa chabe. Komanso, nandolo zaku Turkey zitha kudyedwa mwamtundu uliwonse.

Malonda oterowo ayenera kuyikidwa mgulu la odwala matenda ashuga, popeza ali ndi michere yofunika yodzikongoletsa yomwe ili mthupi la wodwalayo. Chakudya cha njuchi chimathandiza kwambiri pochiza matendawa. Imakonzanso momwe wodwalayo alili, komanso maonekedwe ake.