Chomwe chikupezeka m'zakudya za anthu odwala matenda ashuga omwe amadalira shuga ndi chakuti wodwalayo ayenera kuchepa thupi kapena osachepera thupi. Thanzi liyenera kukhala loyenera komanso lochepera. Zoletsa ndi zoletsa zimakhazikitsidwa pazakudya zamafuta. Kodi batala ndilovomerezeka m'zakudya zamitundu iwiri? Zitha kumwa ndindani popanda kuvulaza odwala?
Zopindulitsa kapena zovulaza batala
Chochuluka chamafuta pamkaka wa ng'ombe ndi gawo lofunikira lazakudya zosiyanasiyana. Mulingo wambiri ndi kuchuluka kwa mafuta onse mu 110 g patsiku. Gawo lalikulu (70%) ndi zinthu zachilengedwe zochokera kuchinyama. Mbali yotsala ya masiku onse - 25 g - imagwera pamafuta a masamba. Mphamvu yama 1 g yamafuta aliwonse ndi 9 kcal.
Vuto lalikulu la anthu omwe alibe shuga m'malo mwake ndi kulimbana ndi kunenepa kwambiri. Kwa minofu ya adipose, Mlingo wambiri wa hypoglycemic wothandizira amafunikira. Pali bwalo loipa: kubisirana kwambiri kwa insulin kumapangitsa kuti minofu ya adipose ipangidwe. Ndipo wodwala amafunikira kukulitsa mlingo, pang'onopang'ono kudalira kwathunthu kudya kwamafuta. Pankhaniyi, kudya komanso kuchita masewera olimbitsa thupi ndizothandiza kwambiri. Ndi chithandizo chawo, mutha kuchepetsa msanga kuchuluka kwamafuta.
Ndi mtima atherosulinosis, ndi bwino kusintha mafuta ndi margarine kapena kusankha mitundu yokhala ndi mafuta ochepa.
Gawo lalikulu la chithandizo cha odwala omwe ali ndi matenda a shuga a 2 ndi njira yothandizira odwala. Malangizo omwe sapatula mafuta onse kwa nthawi yayitali ndi osathandiza kwenikweni. Kuvuta kwa mankhwalawa kwa anthu onenepa kwambiri nthawi zambiri kumakhala kudya kwambiri. Mfundo yofunika kudziwa ndi kuchuluka kwa zakudya zomwe ayenera kudya.
Mwachilengedwe, pali zinthu zomwe kuzunzidwa kumakhala kosavuta komanso kwachidziwikire kuti kuchira. Koma thupi silidzanyalanyaza zopatsa mphamvu kuchokera ku zipatso zochuluka. Ngati zakudya zamafuta kwathunthu siziphatikizidwa ndi zakudya za odwala matenda ashuga, ndiye kuti kudzaza kwathunthu kumadza pang'onopang'ono. Wodwala panthawiyi amatha kudya zakudya zambiri.
Kuphika batala kumaphatikizapo batala
Kumbukirani kuwopsa kwa cholesterol yamitsempha yamagazi yomwe ikuzungulira m'magazi, simuyenera kutenga nawo mbali mu batala la shuga yachiwiri. M'malo mwa mafuta a nyama, mafuta ophikira zamasamba amayenera kuphatikizidwa muzakudya zawo, osapitirira 40. Zochitika za tsiku ndi tsiku za mankhwala a kirimu zimawonedwa kuti ndi 10-15 g. Makhalidwe abwino a cholesterol okwanira ndi 3.3-5.2 mmol / l, mitengo yovomerezeka kapena yolowera malire 6.4 mmol / L.
Mwa zopangidwa zanyama, batala ndi chiwindi zili m'malo khumi mwa cholesterol (0,2 g) malinga ndi 100 g. Izi zimachitika pambuyo pa dzira la 1.5 (1.5 g), tchizi chamafuta (mpaka 1 g) ndi zakudya zina zopatsa thanzi . Kwa odwala matenda ashuga, cholesterol yabwinobwino patsiku sayenera kupitirira 0,4 g.
Kulinganiza mtundu wamafuta ndi kusiyana kwake kufalikira
Batala lopangidwa kuchokera ku zosaphika ndi mkaka wathunthu ndizopindulitsa kuposa pasteurized, otenthetsedwa ndi kutentha, mkaka wopaka.
Mitundu yotsatirayi ya kirimu imadziwika ndi kukoma:
- kirimu wokoma;
- wowawasa zonona;
- wopanda ndi mchere;
- mafuta okhala ndi mafilimu;
- Vologda;
- ankachita masewera.
Opanga osalakwitsa nthawi zina amayesa kupereka masamba awo kuti agulitse mankhwala abwino.
Malinga ndi upangiri wa akatswiri, ogula ayenera kudziwa zizindikiro 5 za mafuta abwino kwambiri:
- paudulowo uzikhala wonyezimira ndi wouma;
- kuzizira - kolimba;
- mtundu wofanana ndi kusasinthasintha;
- fungo la mkaka lilipo.
Batala wosiyanasiyana amakhala m'magulu. Decryption imaperekedwa ngati gawo limodzi lamafuta m'mafuta:
- Zachikhalidwe - zosaposa 82,5%;
- Amateur - 80%;
- Amphawi - 72,5%;
- Sangweji - 61.5%;
- Tiyi - 50%.
M'mitundu yotsiriza yamafuta, okhazikika pazakudya, mankhwala osungira, othandizira ndi ma emulsifiers amawonjezeredwa. Wodwala matenda ashuga ali ndi funso: momwe angapange chisankho chothandiza?
Kugwiritsa ntchito moyenera mafuta munkhwala
Mu shuga mellitus, batala imaphatikizidwa mu gawo la "Zinthu Zovomerezeka" zamagulu azakudya.
Ntchito batala mu mawonekedwe aulere komanso kuphika
Chinsinsi cha kudya chiwindi ndi batala ndi 1.1 XE kapena 1368 Kcal.
Iyenera kutsukidwa, kutsukidwa kuchokera ku ducts ya bile ndi mafilimu a ng'ombe kapena chiwindi cha nkhuku. Dulani mbali zazikulu ndikuphika mpaka wachifundo. Mukuphika, onjezani kaloti, anyezi wowonda, allspice, nandolo ndi masamba a bay kupita msuzi. Chiwindi chimayenera kuzizika mwachindunji mu msuzi momwe chidaphikidwira, apo ayi chimdima ndi kupukuta.
Kumenya (makamaka ndi chosakanizira) batala wosakhazikika. Dutsani dzira yophika, chiwindi, anyezi ndi karoti kudutsa chopukusira nyama. Onjezani mafuta ku chiwindi ndi masamba. Kuyambira zokometsera mpaka mbale, nutmeg yapansi ndiyoyenera. Sungani phala mufiriji kwa maola osachepera awiri.
- Chiwindi - 500 g, 490 Kcal;
- anyezi - 80 g, 34 Kcal;
- kaloti - 70 g, 23 Kcal;
- mazira (1 pc.) - 43 g, 68 Kcal;
- batala - 100 g, 748 kcal.
Magawo a mkate (XE) pa ntchito iliyonse sawerengedwa. Ma calories amawerengedwa motere. Zokwanira zimagawidwa ndi nambala ya servings. Amatha kuchita zambiri ngati phala limaphikidwa monga chakudya chodyera palokha ngati sangweji, mochepera - kwa chakudya. Phala wokonzekera kugwiritsa ntchito ukadaulo wapadera ndiwofatsa ndipo, koposa zonse, amakhala ndi zopatsa mphamvu zochepa kuposa zachikhalidwe.
Chiwindi sichimangokhala ndi zinthu zonga mafuta kuchokera ku gulu la sterols. Muli vitamini A (retinol), mu ng'ombe ndi 10-15 g. Ndalamayi imakwaniritsa zofunikira za tsiku ndi tsiku. Retinol imatha kupanga madambwe ena m'thupi. 100 ga chakudya kuchokera ku chiwindi kamodzi pa sabata chimabwezeretsa kuchepa kwake. Kuphatikiza apo, chiwindi chimakhala ndi mavitamini ambiri a B, iron, hematopoietic trace, phosphorous, zinc, chromium, ndi mapuloteni apamwamba kwambiri.
Ndikopindulitsa kwambiri kugwiritsa ntchito kuwaza kwa chiwindi pakudzaza masangweji kuposa batala yokha
Chinsinsi cha Buckwheat groats - 1 akutumizira 1.1 XE kapena 157 Kcal.
Buckwheat yophika motere: chimangacho chimatsukidwa ndikuthiridwa m'madzi otentha otentha mu chikho chimodzi. Kutengera ndi gawo ili, phala limatha. Pitani tchizi chofufumitsa chamafuta ochepa pogwiritsa ntchito chopukusira (kabati). Sakanizani phala lozizira ndi mankhwala amkaka ndi dzira. Onjezani batala wosungunuka mu poto. Pamwamba ndi tchizi tchizi ndi buckwheat misa kukongoletsa ndi magawo owonda apulo. Krupenik kuphika mu uvuni kwa mphindi 20. Musanatumikire, thirani wowawasa zonona kuti mulawe.
- Buckwheat - 100 g, 329 Kcal;
- tchizi kanyumba - 150 g, 129 Kcal;
- batala - 50 g, 374 kcal;
- maapulo - 100 g, 46 Kcal;
- mazira (1 pc.) - 43 g, 67 Kcal
Croup ikhoza kusintha nyama. Mapulogalamu ake azomera amasungunuka m'madzi. Zothandizira (zothamangitsa) zomwe zimapangidwira zakudya ndizomwe zimakhala mchere wamchere ndi ma organic acid (malic, oxalic, citric). Buckwheat ili ndi michere yambiri komanso chakudya chochepa kuposa michere ina. Ndipo batala "sichingawononge" osati phula loipa lokha.