Kodi ndizotheka kudya mkate ndi shuga

Zakudya zambiri zopangidwa kuchokera ku ufa siziyenera kukhala ndi shuga, chifukwa zimakhala ndi mafuta ambiri osavuta, zimawonjezera shuga m'magazi ndipo zimakhudza boma la kapamba. Tsoka ilo, katundu wophika kwambiri amagwera pamndandandandawo. Kusiyanitsa zakudya ndipo nthawi yomweyo kumadzaza thupi ndi zinthu zofunikira zomwe zimapezeka mumaphala, odwala amatha kugwiritsa ntchito mkate wapadera. Ndipo kuti zisawononge ndikubweretsa phindu lokha, muyenera kudziwa momwe mungasankhire izi ndi kuchuluka kwa momwe zingadyedwe tsiku ndi tsiku.

Pindulani

Odwala ambiri ali ndi nkhawa ndi funso loti kodi ndizotheka kudya mkate ndi matenda ashuga? Crispbread ndi mankhwala apakatikati omwe amapezeka ndi mafuta ochulukirapo ndi mafuta kuposa mkate wamba. Mitundu yothandiza kwambiri yazodabwitsazi imapangidwa kuchokera ku chimanga chonse kapena chodzaza.

Kamodzi m'matumbo, ulusi wachilengedwe, womwe umapangidwa, umapangitsa kuti poizoni asakhale poizoni komanso pakhale mapeto a kagayidwe. Zimathandizanso kukhazikitsa ntchito yamatumbo ang'onoang'ono komanso akuluakulu, chifukwa chomwe chimbudzi ndi chambiri. Mafuta athunthu ndi magwero achilengedwe a mavitamini, mchere, ma amino acid ndi ma enzyme ofunikira kuti tizitha kugaya chakudya, timitsempha komanso mtima ndi zinthu zabwino. Mwa kudya chakudya nthawi zonse, mutha kutsitsa cholesterol yamagazi ndikuyeretsa thupi lanu poizoni.

Mutha kuzindikiranso zotsatira zina zabwino kuchokera pakukhazikitsidwa kwa zakudya m'zakudyazi:

• kuchuluka kwa chitetezo chamthupi (chifukwa cha mavitamini ambiri);
• kusintha kwamanjenje;
• kupewa matenda am'mimba dongosolo;
• onjezerani mphamvu ndi kuchuluka kwa mphamvu.

Crispbread uyenera kupezeka pang'ono pazolemba za odwala matenda ashuga. Kuchuluka kwake kumawerengedwa payekhapayekha, kutengera kuchuluka kwa zopatsa mphamvu za odwala tsiku ndi tsiku. Masikono amaphikidwe abwinobwino ndi osavuta kuwakhwasula chifukwa amakhala ndi zosakaniza ndi chimanga chathanzi. Mukamalemba zakudya za tsiku ndi tsiku, muyenera kuganizira zama calorie ndi zomwe amapezeka mumapuloteni, mafuta, chakudya chamafuta.

Mukamagwiritsidwa ntchito mogwirizana, mkate umakhala gwero labwino la shuga pang'ono, omwe amafunikira kuti ubongo wonse ugwire ntchito bwino.

Mndandanda wamatsenga a Glycemic ndi zopatsa mphamvu

Chakudya chama calorie ambiri ndi 310 kilocalories. Koyamba, mtengo uwu ukhoza kuwoneka ngati wapamwamba, chifukwa mkate wa tirigu ali ndi zomwe zili ndi zopatsa mphamvu. Koma chifukwa cha kapangidwe kazomwe zimapangidwira ndikukonzekera ukadaulo wa zamankhwala, odwala matenda ashuga sayenera kuwopa manambala. Chowonadi ndi chakuti kuchuluka kwa mkatewo ndi 10 g, mosiyana ndi chidutswa chodzaza ndi mkate, chomwe chimatha kulemera 30 mpaka 50. Kuphatikiza apo, kapangidwe kazinthu izi zimakhala ndi zopatsa mphamvu pang'onopang'ono zomwe zimatsikira m'thupi kwanthawi yayitali ndikukwaniritsa bwino njala .

Chifukwa chakuti mafuta, mankhwala osungira komanso zinthu zina zamafuta sizigwiritsidwa ntchito pakukonzekera buledi wonse wa tirigu, kapangidwe kazinthu zomalizidwa zimakhalabe zachilengedwe komanso zothandiza. Glycemic index (GI) ndi chizindikiritso chomwe chimazindikira kuti posachedwa kugwiritsidwa ntchito kwa chakudya kumapangitsa kuchuluka kwa shuga m'magazi. Ndi yotsika, yapakati komanso yokwera. GI ya buledi wa tirigu wathunthu ndi mayunitsi pafupifupi 50. Ichi ndi chisonyezo chapakati, chomwe chikuwonetsa kuti mankhwalawa atha kupezeka pakudya kwa odwala matenda ashuga, koma nthawi yomweyo, sayenera kupanga maziko ake.

Mkate wopanda kanthu

Mkate wa Oatmeal uli pamndandanda wazakudya zovomerezeka za anthu odwala matenda ashuga. Ali ndi michere yambiri, kufufuza zinthu, ma amino acid ndi mavitamini. Kukhazikitsidwa kwawo muzakudya kumathandizira kuyeretsa thupi ndikuwongolera magwiridwe antchito am'mimba. Koma popeza ogwiritsa ntchito pafupipafupi, oats amatha kutsuka calcium, ndiye kuti ndibwino kudya mkate chifukwa chomwenso simupezekanso kawiri pa sabata.

Mkate wa fulakesi umatipatsa mafuta osakwaniritsidwa komanso mafuta ochedwa kutha. Ndizothandiza kwa odwala matenda ashuga omwe ali ndi matenda am'mimba otupa (koma sangathe kugwiritsidwa ntchito pachimake).

Zinthu zomwe zimakhala ndi nyale (kuphatikizapo mkate), zimasinthasintha khungu ndi madzi komanso zimateteza chitetezo chake, chomwe chili chofunikira kwambiri matenda a shuga

Mkate wa chimanga umasinthasintha kagayidwe kazakudya ndipo umathandizira kugaya chakudya, potero umalepheretsa kuwola kwake m'matumbo ndi mapangidwe ogwedezeka pamenepo. Amakhala ndi kakomedwe kosangalatsa ndipo amakhutitsa thupi ndi mphamvu yofunikira kuti mukhale ndi moyo wabwinobwino. Mkate wa chimanga umakhala ndi mavitamini a gulu B, folic acid ndi Vitamini A. Izi zimayendetsa ntchito yaubongo ndipo zimachepetsa chiopsezo cha kuwundana kwa magazi, komanso zimathandizanso kukhala ndi magazi.

Maphikidwe odzipangira nokha

Zakudya zokoma zitha kuphikidwa kunyumba. Ubwino wa chinthu choterocho ndikuti munthu azitsimikiza zamomwe mankhwala amapangira komanso zopatsa mphamvu za mankhwala, chifukwa amasankha zosakaniza zonse. Pokonzekera mkate, ndibwino kuti muzikonda ufa wamtunduwu:

• oatmeal;
• nsalu;
• zitsamba;
• rye.

Ngati mitundu iyi ya ufa sapezeka, ndiye kuti mutha kugwiritsa ntchito ufa wa tirigu, koma uyenera kukhala wopepuka (tirigu wathunthu ndiwofunikanso). Ufa wa tirigu wa Premium suyenera kupanga mkate, chifukwa umakhala ndi mafuta ochulukirapo ndipo umatha kuyambitsa kwambiri shuga.

Pokonzekera buledi wokoma komanso wathanzi, muyenera kukonzekera izi:

• 200 g chinangwa;
• 250 ml ya mkaka wa skim;
• Dzira 1 laiwisi;
• mchere ndi zonunkhira.

Kuti chinangwa chiziwonjezeka, ziyenera kuthiridwa ndi mkaka ndikusiyidwa kuti ziziika kwa mphindi 30 mchidebe chotsekedwa m'malo abwino. Pambuyo pake, zonunkhira ziyenera kuwonjezeredwa ku misa (kulawa), ngati mukufuna, tsabola wakuda pang'ono ndi adyo zingathe kuwonjezedwa pano. Mchere uyenera kugwiritsidwa ntchito pang'ono, kuyesa m'malo mwake ndi zitsamba zouma zonunkhira. Dzira limaphatikizidwa ndi kusakaniza ndi zonse zimasakanikirana mpaka kukhazikika kosasinthika. Mtundu wophika uyenera kuyikidwa pa pepala lophika yokutidwa ndi pepala lophika ndikuphika mu uvuni kwa theka la ora pa 180 ° C.

Ndikosavuta kudula mkate wopangidwa ndimitundu ina mukaphika keke yophika kale

Chinsinsi chokhacho chimatha kusiyanasiyana ndikuwonjezera zosakaniza wathanzi ku mbale. Itha kukhala mbewu ya fulakesi, masamba owuma okhala ndi chisonyezo chochepa cha glycemic, zitsamba ndi zitsamba. Mbewu za fulakesi, kukhala gwero labwino la ma omega acids, zimathandizira kugwira ntchito kwa mtima komanso kutsitsa cholesterol yoyipa m'magazi. Mwa kuyesa zosakaniza za chakudya, mutha kupanga chakudya chokoma komanso chopatsa thanzi kunyumba. Koma mukamagwiritsa ntchito mkate wopangidwa mwachilengedwe, ndikofunikira kukumbukira kuchuluka kwake, kuti tisayambitse mwadzidzidzi kuchuluka kwa thupi ndi kunenepa kwambiri chifukwa cha zovuta.

Mitundu yothandiza kwambiri

Mukamasankha mkate, muyenera kulabadira ukadaulo wawo wokonzekera. Mu shuga mellitus, ndibwino kudya mitundu yamtunduwu yomwe mulibe chilichonse koma chimanga ndi madzi. Amapangidwa ndi extrusion.

Njira yaukadaulo imachitika m'magawo atatu:

Glycemic index yamitundu yosiyanasiyana ya mpunga

1. Mbale zimanyowa m'madzi kuti mbewuzo ziziwonjezeka ndikukula.
2. Mayo omwe amatsogolera amatumizidwa ku zida zapadera zomwe zimatchedwa extruder. Mmenemo, mbewu monga chimanga imadzichiritsa pakanthawi kochepa kutentha (kutentha 250 - 270 ° C), chifukwa choti madzi amasintha nakhala nthenga ndipo maimidwe amauma. Mbewu nthawi yomweyo zimaphulika.
3. Unyinji wouma umapanikizidwa ndikugawika zidutswa.

Mumaphikidwe oterewa mulibe zinthu zina zowonjezera, zoteteza, mafuta, yisiti ndi okhazikika. Amangokhala ndi chimanga chachilengedwe ndi madzi. Chifukwa cha izi, glycemic index yamalonda ndiyotsika, ndipo mafuta ambiri omwe amapezeka ndi pang'onopang'ono.

Ndi mikate yanji yovulaza odwala matenda ashuga?

Tsoka ilo, si mitundu yonse ya buledi yothandiza kwa odwala matenda ashuga. Zina mwazakudyazi zimakhala ndi shuga, uchi komanso zipatso zouma. Mndandanda wamatenda a glycemic nthawi zambiri umakhala wapamwamba, chifukwa cha momwe kugwiritsira ntchito kumayambitsa kusiyana mu kuchuluka kwa shuga m'magazi komanso mtima wamatenda. Mwachizolowezi, kuchuluka kwa calorific ndi kuchuluka kwa mapuloteni, mafuta, chakudya zimafotokozedwa phukusi, zomwe zimakupatsani mwayi wofufuza momwe mankhwalawa amayenera kugwiritsidwa ntchito ndi anthu odwala.

Mukamasankha mkate wogwirizira, muyenera kutchera khutu ku zinthu zonse zomwe zimapangidwa.

Sikoyenera kuti odwala matenda ashuga azidya buledi, monga amapangidwira ndi mpunga wopukutidwa. Mbewu zopukutidwa mulibe zinthu zofunikira, koma nthawi yomweyo zimakhala ndi zopatsa mphamvu zambiri komanso zopatsa mphamvu zambiri pakapangidwe kake. Chochita choterechi chimatha kuyambitsa kulemera msanga, zomwe zimakhala zowopsa kwa matenda ashuga amitundu yoyamba ndi yachiwiri. Kuphatikiza apo, buledi wa mpunga nthawi zambiri umakhala ndi zowonjezera komanso zosungirako zomwe sizabwino.

Mitundu yamtundu wa buledi womwe umakonzedwa kuchokera ku ufa, yisiti ndi mafuta ndi kuwonjezera kwa zosungika ndizoletsedwa. Kunja, amafanana ndi mkate wowuma ndi woponderezedwa (amawoneka ngati owonda). Nthawi zambiri zinthuzi zimakhala ndi zokonda zosiyanasiyana, zopezeka mwazinthu zachilengedwe ndi zokumba. Mikate yotereyi siyothandiza kwenikweni kwa munthu wathanzi, chifukwa imakhala ndi zowonjezera zambiri komanso zodetsa zopangidwa. Ndi matenda ashuga, kugwiritsa ntchito kwawo ndizoletsedwa, chifukwa ali ndi index yayikulu ya glycemic komanso zofunika kwambiri zopatsa mphamvu. Mikate ya yisiti nthawi zambiri imakhala ndi mafuta ambiri komanso zakudya zosavuta zamagetsi, zomwe zimayambitsa kusintha kwadzidzidzi m'magazi a magazi ndipo zimapangitsa kukula kwa kunenepa kwambiri.

Kuti muteteze thupi lanu ku chakudya choyipa, muyenera kuphunzirapo mosamala kapangidwe kazomwe zimapangidwira, mawonekedwe ake a calorie ndi index ya glycemic. Masikono osankhidwa bwino a mkate sikuvulaza anthu ashuga, ndipo mutha kuwadyera pang'ono. Koma nthawi zonse muyenera kuwunika kuchuluka ndi malonda ake. Ngati wodwala akukayikira mtundu wina wa mkate, musanagwiritse ntchito, ndibwino kukaonana ndi dokotala yemwe angakuwuzeni kuti kugwiritsa ntchito bwino mankhwalawa ndi kwabwino. Ndikotheka kudya chakudya chokoma komanso chopatsa thanzi kudya ndi matenda ashuga, chinthu chachikulu ndikuyandikira nkhaniyi mosamala komanso mosamala.