Nthangala zimasiyanitsidwa pakati pa chimanga m'gulu lapadera la zopatsa thanzi. Mosiyana ndi chimanga, ali ndi mapuloteni athunthu. Kodi glycemic indices za nyemba, nandolo ndi mphodza ndi ziti? Kodi zimasinthana ndi anthu odwala matenda ashuga?
Makina - woyimira bwino kwambiri pagulu la nyemba
Chifukwa cha kusungunuka bwino, nandolo zowiritsa, nyemba ndi mphodza zimayamwa bwino ndi thupi. Amasiyana ndi mbewu monga chimanga komanso mbewu ya chimanga chifukwa mapuloteni am'minda amasunganso mawonekedwe awo amino acid.
Malingana ndi zigawo zikuluzikulu za michere, 100 g ya mankhwala ili ndi
| Mutu | Agologolo | Mafuta | Zakudya zomanga thupi | Mtengo wamagetsi |
| Nandolo | 23 g | 1.2 g | 53.3 g | 303 kcal |
| Nyemba | 22.3 g | 1.7 g | 54,5 g | 309 kcal |
| Makina | 24.8 g | 1.1 g | 53.7 g | 310 kcal |
Kwa anthu odwala matenda ashuga, chofunikira ndichakuti chimanga (mpunga, barele, oatmeal) chimaposa kwambiri ma protein komanso operewera m'mapuloteni. Nandolo ndi nyemba zimagwira monga maziko a kuphika casseroles, ma boardb, meatballs.
Ma lentulo owiritsa amagwiritsidwa ntchito m'misuzi komanso mbewu monga zokongoletsa. Mtsogoleri wama protein, amakhala ndi mafuta ochepa kuposa nyemba. Mu 1 mkate unit (XE) pali supuni 5 ya nyemba, ndi mphodza - 7 tbsp. l Mutha kudya shuga yake yambiri ndikukhala wokwanira.
Nthambi zili:
Mndandanda wamatumbo a glycemic- mchere (phosphorous, potaziyamu);
- mavitamini (thiamine, ascorbic acid, retinol);
- zofunika amino acid (tryptophan, lysine, methionine);
- choline ndi chinthu cha nayitrogeni.
M'mbale zophikira, mphodza, nyemba ndi nyemba zimaphatikizidwa ndi masamba (anyezi, dzungu, kaloti, kabichi, beets). Mutha kuwonjezera apulo ku saladi ndi nyemba. Amalimbikitsidwa kuti azigwiritsidwa ntchito pakudya kwa odwala omwe ali ndi matenda ashuga omwe ali ndi zovuta pa impso. Contraindication yogwiritsa ntchito imatha kukhala yotsutsana pazogulitsa kapena zomwe sizigwirizana ndi zigawo zake.
GI mphodza ndi nyemba
Glycemic index kapena GI yazogulitsa imakupatsani mwayi wowunika kusintha kwa glycemic level mukatha kudya. Palibe othandizira shuga a magazi konse. Izi zikuphatikiza:
- masamba obiriwira (kabichi, nkhaka, zukini, tsabola belu);
- utoto (tomato wonse, dzungu, radish);
- mapuloteni (mtedza, bowa, soya).
Mndandanda wa glycemic wa nyemba (capicum) ndi magawo 42, mphodza - 38. Ali mgulu lomwelo omwe amakhala ndi chizindikiro kuchokera 30 mpaka 40. Pafupifupi mfundo zofananira za anapiye, nandolo, ndi phala.
Ma loni amatengeka bwino ndi thupi kuposa ma nyemba
Zigawo za Lentil:
- kuwonjezera kusintha kwa mapuloteni m'maselo a thupi;
- matenda a lipid kagayidwe;
- yambitsa kupuma mu zowonongeka.
Nyemba, kutengera mawonekedwe ake, zimagawidwa mozungulira komanso chowongoka, chamtali. Ndi utoto, amawapanga kukhala monophonic (ofiira, bulauni, achikasu, zobiriwira) komanso a mitundu yosiyanasiyana. Nyemba zoyera zimawoneka bwino bwino kuposa nyemba zautoto. Ndikofunika kuti muziigwiritsa ntchito maphunziro oyamba.
Nyemba zamtundu ndi mphodza zimapaka msuzi. Msuziwo umatembenuza mthunzi wakuda. Pakutero, pali njira yosankha - payokha konzani nyemba. Kale mu yophika mawonekedwe amawonjezeredwa ndi mbale yamadzimadzi asanathe kuphika.
Kukonzekera, kusungidwa mu mawonekedwe owuma ndi zamzitini
Nyemba zaamphaka ndi nandolo nthawi zambiri zimagwiritsidwa ntchito. Ziphuphu zopanga mafakitale ziyenera kukhala ndi deti lopanga la Ogasiti-Seputembala. Ino ndi nthawi yomwe mbewuyo imakhwima ndipo nthawi yomweyo imagwiritsidwa ntchito pazolinga zake. Nyemba zamatenda zimagwiritsidwa ntchito kwa vinaigrette, saladi.
Cholinga cha zakudya za anthu odwala matenda ashuga ndikusinthanitsa ndi zakudya zomwe zimavomerezeka.
Mtundu uliwonse wa nyemba zimafunikira nthawi yophika yosiyana (kuyambira mphindi 20 mpaka ola limodzi). Kusakaniza ndikuphika nthawi imodzi ndikosatheka. Nandolo zodulidwa zimakhala ndi mwayi wopindulitsa pazonse. Imadzuka nthawi 1.5-2 mwachangu. Mutha kuphika zakudya zosiyanasiyana kuchokera ku nandolo zowiritsa ndi kuwonjezera pazinthu zina (mazira, ufa, nyama).
Kukoma ndi zopatsa thanzi za mphodza ndi nyemba zimakhudzidwa ndi momwe zimasungira. Ndikofunika kuti chouma sichikhala ndi chinyezi, tizilombo, makoswe. Ubwino wa zinthu zogulitsa zamakedzana zimawunikidwa malinga ndi kukula kwake komanso kukhulupirika, kuyang'anira, ndi kupezeka kwa uve.
Kugwiritsa ntchito tebulo lomwe likuwonetsa zinthu za GI ndikosavuta komanso kosavuta. Muli zipilala ziwiri. Chimodzi chimawonetsera dzinalo, linalo ndi chizindikiro cha digito. Zakudya za gulu limodzi zimasinthana. Wodwala wodwala matenda a shuga katatu pa sabata amatha kudya mphodza. Zakudya zochokera ku izo ndi ma nyemba zina sizikulimbikitsidwa kuti anthu azizolowera matumbo (flatulence, colitis, enteritis).
