Zakudya za anthu odwala matenda ashuga ndizofunikira kwambiri pazachipatala, popanda mankhwala palibe mankhwala omwe angagwirizane ndi shuga wamagazi. Koma anthu onse nthawi ndi nthawi amafuna zakudya zochepa zotsekemera, odwala ambiri amadzifunsa: kodi ndizotheka kudya nthochi za shuga? Nthawi zambiri, yankho ndi inde, koma pogwiritsa ntchito izi pofuna chitetezo chanu ndikofunikira kukumbukira zina zina.
Njira zoyeserera kuchuluka kwa chakudya chamafuta
Glycemic index (GI) ndi chisonyezo chomwe chimapereka lingaliro lakuwola kwa chakudya chamafuta omwe ali m'zinthuzo. Zikuwonetsa momwe zimaphwanyaphwanya ndikupangitsa kuchuluka kwa shuga m'magazi a anthu. GI idavotera pamiyeso ya 100-point. Chizindikiro chachikulu ichi, msanga wamagazi amadzuka mutatha kudya.
Anthu omwe ali ndi matenda a shuga a mtundu wa I nthawi zambiri amaloledwa kudya zipatso zomwe GI imapitirira 55 (ngati matendawa ndi osavuta, ndizotheka kudya zipatso zazing'ono ndi GI zosaposa 70 mogwirizana ndi dokotala). Popeza kuti mu nthochi chiwerengerochi ndi 50-60, kutengera zipatso zakupatsozo, mutha kuzigwiritsa ntchito. Koma ndikofunikira kuchita izi modekha, kutsatira malamulo ena.
Mbale ikatulutsidwa m'zakudyazo, ndikofunika kuwunika nthawi zonse kusintha kwamagazi a magazi kuti mumvetsetse momwe thupi limayankhira.
Ngati wodwala ali ndi shuga yemwe amadalira insulin, ndibwino kukana nthochi. Ngakhale madotolo ena ali ndi lingaliro loti kungothekanso kudya pang'ono, ndibwino kuti musanyalanyaze izi. Chowonadi ndi chakuti zakudya zamatenda amtundu Wachiwiri ndizolimba kwambiri ndipo cholinga chake ndikuchepetsa kuchuluka kwa mafuta omwe amalowa mthupi ndi chakudya. Ndikwabwino ngati munthu alandira zinthu izi kuchokera ku masamba ndi tirigu, zomwe siziletsedwa mu shuga.
Ubwino ndi kuvulaza kwa nthochi kwa odwala matenda ashuga
Monga chinthu chilichonse, nthochi imatha kukhala ndi zotsatirapo zabwino komanso zoipa pakudya. Ndizothandiza kwa munthu wodwala matenda ashuga chifukwa:
- amakhutitsa thupi ndi potaziyamu, kuchepetsa chiopsezo chotenga matenda a mtima ndi mitsempha ya magazi;
- ndi gwero la mavitamini;
- imalimbikitsa chitetezo cha mthupi ndipo imasinthasintha ntchito ya antioxidant;
- amachotsa kudzimbidwa chifukwa cha kusakhazikika kwake komanso kuchuluka kwakufunika kwa kapangidwe kake.
Mabhanana amathandizira kupanga serotonin, kukonza kusintha kwa munthu
Koma simuyenera kukonda chipatso ichi, chifukwa chimakhala ndi chakudya chambiri pamakoko ochepera. Kuphatikiza apo, nthochi sichinthu chovuta kwambiri kugaya, ndipo kupatsidwa shuga.
Momwe mungadyere nthochi osavulaza thanzi?
Chiwerengero chovomerezeka cha nthochi kwa odwala matenda ashuga atha kusiyanasiyana, kutengera mtundu wa matendawa. Pafupifupi, akukhulupirira kuti ndibwino kusachulukitsa kuchuluka kwa chipatsochi zoposa zidutswa 1-2 pa sabata (pomwe zipatso zoposa theka sizingadye tsiku limodzi).
Pofuna kupewa kupukusa chakudya, ndibwino kudula mwana wosabadwayo m'magulu ang'onoang'ono ndi kuwadya pakati pakudya
Mabhachi a shuga sayenera kutsukidwa ndi madzi kapena kuwadya pamodzi ndi zipatso zina ndi maswiti tsiku lomwelo (ngakhale ndi ovomerezeka). Kuphatikiza kwa banana ndi zinthu zomwe mumakhala wowuma wambiri - chakudya chotere ndi chovuta kwambiri kugaya ndipo chimabweretsa katundu wosafunikira wamafuta m'thupi. Kuchokera pamenepo mutha kupanga mbatata zosenda mu blender popanda kuwonjezera zowonjezera zina.
Kodi nthochi zimasemphana ndi milandu iti?
Mabau a shuga sayenera kudyedwa panthawi ya shuga wambiri yemwe sangakhazikike. Ndi zovuta zilizonse komanso kusintha kwa matendawa kufika pamlingo wokulipira, maswiti aliwonse ali kunja kwafunso kuti akhalebe athanzi.
Kugwiritsidwa ntchito molakwika kwa nthochi kumatha kudzutsa kwambiri mu shuga m'magazi ndikuwopsa kwa thupi
Kukhazikitsidwa kwa kudya kwa chipatsochi nthawi zina sikungakhale koyenera:
- wodwala wambiri;
- pakhungu la wodwala pali zilonda zam'mimba zomwe zimachiritsa bwino;
- munthu amadwala atherosulinosis kapena njira yotupa m'mitsempha yamagazi.
Onse odwala matenda ashuga, mosasamala mtundu wa matenda ndi zovuta zake, sayenera kudya nthochi zouma. Izi ndichifukwa cha zopatsa mphamvu (340 kcal pa 100 g) ndi GI yapamwamba (pafupifupi 70). Osamadya nthochi zomwe peel yake sinatsukidwepo pansi pamadzi. Izi ndichifukwa choti phenol imagwiritsidwa ntchito pamwamba pake, yomwe, ngati ilowa m'thupi la munthu, imatha kuyambitsa poizoni.
Kudya nthochi kapena ayi ndi nkhani yaumwini. Iyenera kuganiziridwa ndi wodwala molumikizana ndi woyang'anira yemwe akuyeza zoopsa ndi mapindu omwe atengere mankhwalawa. Mukamapanga menyu tsikulo, ndikofunikira kuwerengera bwino XE yazinthu zonse kuti zigwirizane mogwirizana. Ndi njira yabwino, kudya nthochi kumangokhala ndi zotsatira zabwino mthupi komanso kusintha momwe wodwalayo akumvera.
