Kuwombera chimanga: zopindulitsa ndi zovulaza za popcorn kwa odwala matenda ashuga

Kusankha zakudya menyu malinga ndi index ya glycemic nthawi zambiri kumapangidwa pazifukwa ziwiri.

Choyamba ndi pamene munthu wonenepa kwambiri ndikuyesetsa kuti muchepetse, ngakhale pang'ono. Chachiwiri ndi kukhalapo kwa matenda a shuga a I, II. Lero tidzakambirana ngati nkotheka kudya zipatso za mitundu mitundu za matenda ashuga.

Tiyenera kudziwa kuti ndi matenda amtundu II, masamba ena saloledwa kudya zochuluka, izi zimagwiranso ntchito chimanga. Koma zotumphukira zake - zipatso zake, ndizabwino kwambiri kuphatikizidwa muzakudya.

Matenda a shuga

Matenda a shuga ndi a m'gulu la matenda a endocrine system, omwe amapangidwa chifukwa cha kusakwanira kapena kusowa kwathunthu kwa insulin.

Zotsatira zake, kukhalapo kwa glucose m'magazi kumakwera kwambiri. Nthawi zambiri matenda a shuga amakhala matenda osachiritsika. Zimaphatikizidwa ndi zovuta za metabolic - chakudya, mafuta, mchere, mchere wamchere ndi mapuloteni.

Kukula kwa matendawa kumayambitsa kugwira ntchito kwa ziphuphu, zomwe zimatulutsa mahomoni mwachindunji. Insulin ndi zinthu zomanga thupi zopangidwa ndi kapamba. Ntchito yayikulu ya mahomoni ndikuchita nawo njira za metabolic, monga pokonza ndi kusintha shuga pambuyo pake kukhala shuga.

Kenako shuga amaperekedwa m'maselo. Komanso timadzi timene timaphatikizidwa pakukhazikitsa shuga m'magazi. Anthu ambiri odwala matenda ashuga, ngakhale atakhala ndi matendawa bwanji, amakhalanso okoma mano ndipo amafuna kudya maswiti osiyanasiyana. Chifukwa chake, amadzifunsa - kodi ndizotheka kuti azitha kudya zipatso, ndipo ndizotsatira ziti zomwe zingachitike chifukwa cha izi. Kuyankha funsoli mosaganizira nkovuta.

Ubwino wa Popcorn

Sikuti aliyense amadziwa kuti chimanga chili ndi mchere wambiri, mavitamini. Zogulitsa chimanga ndizambiri mu mavitamini a B, osakhazikika, retinol, calcium, zakudya zamafuta ndi potaziyamu. Nyemba iyi ndi imodzi ya ma antioxidants amphamvu omwe amapereka zotulutsa kuchokera m'thupi la zinthu zowola, komanso zimachedwetsa kukalamba.

Chimanga ndi Popcorn

Chimanga chili ndi pafupifupi 80 g yamafuta owonjezera pa magalamu 100, zomwe zimatipangitsa kuti tizitcha kuti zabwino. Komabe, popanga ma popcorn, chizindikiritso cha kupezeka kwa chakudya chamafuta mkati mwake chimakulirakulira chifukwa champhamvu chinyontho. Kuti wodwala asavulaze zipatso, muyenera kukonzekera nokha.

Mapulogalamu opanga okha amadziwika ndi kupezeka kwa mchere wotsatirawu, zofunikira:

• CHIKWANGWANI;
• retinol;
• polyphenols - antioxidants achilengedwe;
• Mavitamini a B;
• magnesium
• vitamini E;
• sodium;
• vitamini PP;
• potaziyamu.

Kwa odwala omwe ali ndi mtundu wachiwiri wa shuga wambiri, zomwe zimakhala ndizofunikira ndizofunikira kwambiri, zomwe zimapangitsa kulowa kwa glucose kulowa m'magazi. Kuti mudziwe zofunikira za popcorn, muyenera kudziwa mtundu wake wa GI (glycemic index).

Mlozera wa Glycemic

GI ndi chisonyezo cha kuchuluka kwa shuga pamagazi pakumwa chinthu.

Odwala ayenera kuphatikiza malonda omwe ali ndi chidziwitso chocheperako cha glycemic mumenyu azakudya.

Izi ndichifukwa choti ma carbohydrate omwe amapezeka mu zinthu izi amasinthidwa kukhala mphamvu pang'onopang'ono, ndipo munthu amakwanitsa kuwononga popanda zopweteketsa thupi.

Dziwani kuti popcorn, omwe glycemic index yake ndi 85, odwala matenda ashuga ayenera kudya mosamala. Kupatula apo, zopangidwa "zotetezeka" zimaphatikizapo zomwe GI sizidutsa 49 mayunitsi. Amaphatikizidwa pazakudya za tsiku ndi tsiku za wodwala. Zogulitsa zomwe zili ndi 50-69 GI zitha kudyedwa katatu pa sabata m'magawo ang'onoang'ono.

Zogulitsa zopangidwa ndi GI zamagulu opitilira 70 zimayimiriridwa ndi zovuta zam'mimba, zomwe zimakulitsa kupezeka kwa glucose m'magazi.

Chifukwa chake, ma populosi amasiyanitsidwa ndi kukhalapo kwa izi:

1. GI ndi magawo 85;
2. kuchuluka kwa kalori pa 100 g ya zomalizidwa ndi 401 kcal;
3. zama calorie pa 100 g za caramelized product ndi 401 kcal.

Zidadzachitika kuti ma popcorn omwe ali ndi matenda ashuga ayenera kumadyedwa kawirikawiri.

Mfundo zoyipa

Tisaiwale kuti malonda ogulidwa kapena ogulitsa-mu cafe ndi otsika kwambiri.

Apa mutha kugula zipatso ndi mitundu yowonjezera yowonjezera kapena shuga yoyera. Shuga owonjezera amatha kuyambitsa mavuto, pomwe ndizoletsedwa kwathunthu kwa odwala matenda ashuga.

Kuphatikiza apo, mitundu yonse ya zonunkhira, zowonjezera zimakhala ndi vuto pa chitetezo chokwanira chaumunthu, komanso magwiridwe antchito am'mimba. Kuphika kophika mu mafuta a masamba kumapangitsa kuti malonda awonjezeke.

Zoyipa zazikulu zophatikizira tinthu tating'onoting'ono pamenyu ndizophatikizira:

1. kuchuluka kwa zopatsa mphamvu kumawonjezera mwayi wokhala ndi thupi, zomwe sizoyenera kwa odwala matenda ashuga;
2. zonunkhira zimatha kusokoneza magwiridwe antchito am'mimba;
3. chinthu chamchere, chotsekemera chimayambitsa ludzu ndipo chimasokoneza kutuluka kwazonse kuchokera m'thupi.

Zolakwika ngati izi zimatsogolera kuti sizoyenera kuti odwala matenda ashuga adye zipatso zam'madzi.

Zotsatira zakufufuza

Izi zimachitika chifukwa cha kuchuluka kwa diacetyl, komwe kumaphatikizidwa ndi kuchuluka kwambiri kwa ma flavorings, omwe angayambitse mapangidwe a bronchitis.

Opanga amagwiritsa ntchito chinthuchi kuwonjezera kukoma kwa batala ndi zipatso. Anthu omwe amaphika amakhala pachiwopsezo chachikulu. Pafupipafupi wokhala ndi utsi wapoizoni kwa zaka zingapo, gulu ili laanthu limayika thupi pachiwopsezo chachikulu.

Makanema okhudzana nawo

Mndandanda wowonjezera wa zinthu zoletsedwa kwa odwala matenda ashuga:

Pofotokozera mwachidule zonse pamwambapa, titha kunena kuti kuyankha mosagawika pafunso - ndizotheka kudya zipatso zokhala ndi matenda ashuga ndizovuta kwambiri. Chimanga chokha ndichabwino kwambiri (makamaka chimanga ndi phala), zomwe madokotala amalimbikitsa nthawi ndi nthawi kuphatikiza odwala matenda ashuga m'zakudya zawo.

Kumbali inayo, zipatso za popcorn zimakhala ndi mndandanda wokwera kwambiri wa glycemic, chizindikiro chomwe chimawonetsa kuletsa kuphatikizidwa kwa izi mndandanda wazakudya. Mulimonsemo, wodwala matenda ashuga ayenera kukhala ogwirizana ndi mfundo zamakhalidwe abwino ndikufunsira kwa dokotala musanadye zipatso.