Chimanga cha shuga

Matenda a shuga amatanthauza kutsatira kwambiri zakudya zapadera. Kuti menyu zisakhale zothandiza zokha, komanso zopatsa thanzi, mbewu monga chimanga ziziphatikizidwanso m'zakudya. Chimodzi mwazinthu zabwino kwambiri komanso zothandiza za anthu odwala matenda ashuga ndi chimanga. Phula yokonzedwa bwino ya ashuga sangasangalale m'mimba yokha - ndikugwiritsa ntchito mankhwalawa, simungadandaule za kuchuluka kwadzidzidzi m'magazi a shuga.

Ubwino wa chimanga

Mbewu za chimanga choyera sizokongola zokha, komanso zothandiza kwambiri chifukwa zimakhala ndi mavitamini ambiri: C, E, K, D, PP, komanso mavitamini a B, magnesium, potaziyamu ndi phosphorous. Kudya chimanga kumachepetsa mwayi wokhala ndi matenda ashuga, matenda amtima komanso sitiroko. Amadziwika kuti ali ndi phindu pa kagayidwe ndipo amathandizira kuchepetsa kuchuluka kwa shuga m'magazi.

Mwachitsanzo, phala kuchokera ku chimanga limakhala ndi amylose - chinthu chomwe chimachedwetsa kulowa kwa shuga m'magazi, ndipo kutsika kwa tsitsi lophimba khutu kumachepetsa mulingo wake. Chimanga cha chimanga chili ndi antioxidant katundu. Porridge yopangidwa ndi chimanga mwangwiro ndikukhazikika kwa nthawi yayitali, ndikofunikira kwambiri kwa odwala matenda ashuga omwe akulimbana ndi kulemera kwambiri.

"Mfumukazi yaminda" posamalira thanzi

Chimanga chimayenera kudya kamodzi pa sabata. Chokhacho chomwe madokotala sakulangizani ndikuyenera kugwiritsa ntchito mankhwala osokoneza bongo kuchokera ku chimanga chija chifukwa cha matenda a m'mimba

Chimanga ndi cholumikizira cha glycemic

Pafupifupi, chimanga chitha kudyedwa pamitundu yonse iwiri yamatendawa, koma ndi matenda amtundu wa 2, ndikofunikira kulabadira kuti index ya glycemic ya phala imasiyana kutengera zinthu izi:

• njira yothetsera chimanga
• kuchuluka kwa kupera;
• kuphatikiza ndi zinthu zina zowonjezeredwa ndi mbale.

Ngati chimanga chikakonzedwa bwino kapena kuphatikizidwa ndi zosakaniza zina, mndandanda wake wa glycemic ukuwonjezeka. Momwemo, kugwiritsidwa ntchito kwazinthuzi kumawoneka ndi kulumpha lakuthwa mu shuga.

Chenjezo: Chimanga ndichapamwamba kwambiri zopatsa mphamvu

Kwa odwala matenda ashuga, mulingo woyenera kwambiri wa mankhwala a glycemic ali pamtunda kuchokera pa 5 mpaka 50. Chifukwa chake, ndikofunikira kuyang'anira momwe zimasinthira kutengera mtundu wamakina a chimanga:

• mndandanda wotsika kwambiri wa glycemic wa phala la chimanga (mamiagege) - mpaka 42;
• mbewu zamzitini zili ndi chiwopsezo chachikulu cha 59;
• ndipamwamba kwambiri kuposa chimanga chophika - 70;
• wopikisana nawo pachiwopsezo cha kudumpha mu shuga ndi mapokoso a chimanga - mndandanda wawo wa glycemic ndi 85.

Tiyeni tiwone bwino momwe anthu odwala matenda ashuga amadyera chimanga kuti asatulutse magazi.

Masewera

Ma grits a chimanga ndi abwino kwambiri pokonzekera zakudya zamitundu yosiyanasiyana: chimanga, mamalyga, msuzi, casseroles, kuphika toppings. Zimapangidwa kudzera mu kukonza kwapadera kwa chimanga. Mitundu yamphesa zotsatirazi ilipo:

• wopukutidwa - ali ndi zazikulu ndi mawonekedwe azinthu zosiyanasiyana;
• chachikulu - chogwiritsidwa ntchito popanga mbewu monga chimanga ndi mbewu;
• chabwino (ufa) - timitengo tacrispy amapangidwa kuchokera pamenepo.

Mndandanda wamatumbo a glycemic

Chakudya chotchuka kwambiri ndi chimanga mamalyga. Pomwe zidafala, chifukwa choti a Turks sanafune msonkho pachilichonse, ndipo idali dongosolo la kukula kwakukulu komanso kakhori kuposa mamalyga ochokera ku mapira. Ku Italy, mbale iyi inkatchedwa "polenta".

Porridge yopangidwa ndi chimanga imakhala ndi mafuta ofunikira azakudya mthupi, amachotsa mafuta m'thupi, samayambitsa zovuta m'matumbo ndipo nthawi yomweyo ndi chakudya chopatsa thanzi kwambiri. Itha kugwiritsidwa ntchito ndi anthu odwala matenda ashuga, anthu omwe amakhala moyo wokhazikika komanso wokalamba. Phula yamchiwe ilinso yabwino kudyetsa ana.

Mkhalidwe wokhawo wogwiritsidwa ntchito phala yoteroyo mu zakudya ndikutsatira mlingo, popeza kuchuluka kwake kumakhala kukuwonjezeka ndi kuwonjezeka kwa shuga komanso kuwonongeka pamlingo wodwala wodwala matenda a shuga.

Malamulo angapo opangira phala la chimanga:

• ndikofunikira kutenga mbewu zatsopano ndi zaperesi;
• Asanapitirize ndi kuphika, ayenera kutsukidwa bwino;
• phala limangoyikidwa m'madzi otentha, ow mchere pang'ono.

Muyenera kuphika mamalyga kuchokera ku ngodya zoperera bwino mu chitsulo chopanda ndi makhoma. Mukuchita izi, phala limasinthidwa nthawi zonse kuti lisathenso. Kuphatikiza mchere, tchizi wowonda wonenepa, wowawasa wowawasa kapena tchizi (mafuta amonjezera chisonyezo cha chimanga), komanso amadyera, udzu winawake ndi ndiwo zamasamba, zimatha kuwonjezeredwa ku mbale yomalizidwa.

Mukamagwira ntchito yosamala, masamba aliwonse amataya zoposa theka la mavitamini

Chimanga chosenda

Anthu ambiri amakonda kutsegula chisa chamzitini ndikuchiyika monga mbale kapena saladi. Mu matenda a shuga, njirayi ndiyovomerezeka, koma pokhapokha ngati mchere ndi shuga panthawi yosungirako zidzakhala zochepa. Simuyenera kuyang'ana kwambiri chimanga chazitini, chifukwa pafupifupi 20% ya zinthu zofunikira zomwe amakhalamo, ndipo chidwi chotere sichingakupindulitseni.

Mutha kuwonjezera zoumba zamzitini ku saladi wa masamba otsika pang'ono a carb monga kabichi, nkhaka, phwetekere, zukini, ndi masamba osiyanasiyana. Saladi imatha kupulumutsidwa ndi kuvala kwamafuta ochepa. Zidzakhala zowonjezera bwino pakudya chamafuta - bere, mwendo wa nkhuku kapena cutlet yamafuta ochepa (zonse zimatenthedwa).

Palibe chimanga cha chilimwe mwanjira iliyonse!

Chimanga chophika

Ndikosavuta kuyerekezera chilimwe popanda zachikhalidwe chawo - khutu lotentha lokhika lamchere la ana okufa amchere. Pali okonda batala wamkaka onunkhira. Kuti chakudya chotere chisakulumize shuga, mutha kuphika chimanga chofinya. Chifukwa chake ipulumutsa mavitamini ambiri ndi michere. Ngati mukufunadi kuwonjezera mafuta, ndiye kuti ayenera kukhala ocheperako, ndipo ndibwino kuti musaphatikizidwe ndi wowuma mumakona ndi mafuta.

Flakes

Ndikwabwino kwa odwala matenda ashuga kuti asamagwiritse ntchito - glycemic index ya chimanga imachoka pamlingo, ndipo patatha matenthedwe ambiri opanga mankhwalawo amakhala osakhala ndi michere komanso zofunikira zina.

Kusala

Zingwe zopyapyala zomwe zimaphimba khutu zimagwiritsidwa ntchito mwachangu mankhwala a wowerengeka kuthana ndi matenda a shuga. The Tingafinye wa stigmas ali choleretic katundu, amachepetsa mamasukidwe a bile ndi kumawonjezera magazi.

Mu "tsitsi" ili lonse lothandiza kwambiri

Pokonzekera msuzi wochiritsa, muyenera kuthana ndi nkhawa kuchokera m'makutu atatu amtundu wa mankhwalawa. Tsitsi limatsukidwa bwino m'madzi othiridwa ndikuthiridwa ndi madzi otentha. Kenako ayenera kuwiritsa kwa kotala la ola limodzi. Msuzi umakhazikika, umasefedwa ndipo umatengedwa katatu patsiku musanadye. Pakatha sabata mutamwa mankhwalawa, muyenera kupuma - osamamwa nthawi yomweyo. Kenako kuzungulira kumabwereza. Ndikofunikira kuti nthawi yayitali pakati pa mulingo wofanana - izi zimatsimikizira zotsatira zabwino za chithandizo. Mlingo wa glucose udzakhala wabwinobwino komanso wosasunthika.

Zachidziwikire, phala ya chimanga mu shuga siwopanda, koma kugwiritsa ntchito pafupipafupi, kutsata ukadaulo wokonzekera, kumathandizira kuti shuga ya magazi ikhale pamlingo wabwino kwa mitundu yonse iwiri ya matenda ashuga. Ndikofunika kungoyang'ana muyezo wa glycemic wazinthu zosiyanasiyana zopangidwa kuchokera ku chimanga, yesetsani kuti musaziphatikize ndi mafuta ndikuyang'anira kukula kwake.