Kuchokera pa glycemic index (GI) ya zomwe zimapangidwira zimadalira msanga momwe shuga mumagazi amakwera atatha kudya. GI ndi yotsika (0-39), yapakatikati (40-69) komanso yapamwamba (yoposa 70). Mu shuga mellitus, tikulimbikitsidwa kugwiritsa ntchito mbale zokhala ndi GI yotsika komanso yapakatikati, chifukwa sizimayambitsa mwadzidzidzi shuga. Mndandanda wa mkate wa glycemic umatengera mtundu wa ufa, njira yokonzekera komanso kukhalapo kwa zosakaniza zina pazomwe zimapangidwira. Komabe, chilichonse chomwe chingakhale chizindikiro ichi, ndikofunikira kudziwa kuti buledi sikhala pazinthu zofunikira za shuga, mukamadya, munthu ayenera kuwunika.
Kodi gawo la mkate ndi chiyani?
Pamodzi ndi index ya glycemic, chizindikiro cha mkate (XE) nthawi zambiri chimagwiritsidwa ntchito kuphatikiza ma menus ndi kuwerengetsa katundu wazakudya zam'madzi. Misonkhano yonse, pansi pa 1 XE amatanthauza 10 g yamafuta oyera (kapena 13 g yamafuta azakudya). Chidutswa chimodzi cha mkate kuchokera pamafuta oyera olemera 20 g kapena chidutswa cha mkate wa rye wolemera 25 g ndi wofanana ndi 1 XE.
Pali matebulo omwe ali ndi chidziwitso cha kuchuluka kwa XE mumtundu wina wazinthu zosiyanasiyana. Kudziwa chizindikiro ichi, wodwala matenda ashuga amatha kupanga zakudya zoyenera masiku angapo pasadakhale, ndipo, chifukwa cha chakudya, onetsetsani kuti magazi a shuga alipo. Ndizosangalatsa kuti masamba ena ali ndi zopatsa mphamvu zochepa momwe amapangidwira kotero kuti XE yawo imaganiziridwa pokhapokha kuchuluka kwa chakudyacho kudutsa 200. Izi zikuphatikizapo kaloti, udzu winawake, beets ndi anyezi.
Zopera zoyera za ufa
Izi zimakhala ndi mafuta osavuta ambiri, omwe amapakidwa chimbudzi mwachangu kwambiri. Kumverera kwodzaza chifukwa cha izi sichimatenga nthawi yayitali. Posakhalitsa, munthuyo afunanso kudya. Popeza matenda ashuga amafunikira zakudya zina, ndibwino kuti azikonda zakudya zokhala ndi michere yambiri komanso zopatsa mphamvu pang'onopang'ono.
Pokhapokha pomwe gawo loyera la mkate lingakhale lopindulitsa kwa odwala matenda ashuga ndi hypoglycemia. Kuti athane ndi vutoli, thupi limangofunika gawo la chakudya "chofulumira", motero sangweji imatha kubwera mothandizidwa
Rye mkate
GI ya mkate wa rye pafupifupi - 50-58. Chogulitsachi chimakhala ndi katundu wazakudya zambiri, motero sichiletsedwa kuzigwiritsa ntchito, koma muyenera kuchita izi mwapamwamba. Ndi mtengo wokwanira wathanzi, zopatsa mphamvu zake za calorie ndizapakati - 175 kcal / 100g. Kugwiritsa ntchito moyenera, sikumupangitsa kuti muchepetse kunenepa komanso kumakupatsani mphamvu yayitali. Kuphatikiza apo, mkate wa rye ndi wabwino kwa odwala matenda ashuga.
Zifukwa zake ndi izi:
- chogulitsiracho chimakhala ndi kuchuluka kwa CHIKWANGWANI, chomwe chimayang'anira ntchito ya motor pamatumbo ndikuyambitsa zimbudzi;
- zida zake zamankhwala ndi amino acid, mapuloteni ndi mavitamini ofunikira kuti thupi lonse ligwire ntchito;
- Chifukwa cha kuchuluka kwa chitsulo ndi magnesium, mankhwalawa amawonjezera hemoglobin m'magazi ndikufetsa mphamvu yamanjenje.
Mkate wowuma wakuda kwambiri, ndi ufa wa rye mumenenso, wotsika kuposa GI, koma acidity yapamwamba. Simungathe kuiphatikiza ndi nyama, popeza kuphatikiza kotero kumapangitsa kuti chimbudzi chikhale. Ndi choyenera kudya mkate wopanda masamba ndi masamba.
Chimodzi mwa mitundu ya ufa wa rye ndi mkate wa Borodino. GI yake ndi 45, ili ndi mavitamini B, macro- ndi ma microelements. Chifukwa cha kuchuluka kwa michere yazakudya, kudya kumathandizira kuchepetsa mafuta m'thupi. Chifukwa chake, kuchokera pamitundu yonse yophika buledi, madokotala nthawi zambiri amalimbikitsa kuphatikiza malonda amtunduwu wodwala matenda ashuga. Gawo la Borodino mkate wolemera 25 g limafanana ndi 1 XE.
Mkate wa Borodino umakhala ndi selenium yambiri, yofunikira pakugwira bwino ntchito kwa chithokomiro komanso mtima
Nthambi yamafuta
Mndandanda wamtundu wa mkate wa chinangwa ndi 45. Ichi ndi chiwonetsero chotsika, chifukwa chake izi zimatha kupezeka pagome la odwala matenda ashuga. Pa kukonzekera kwake gwiritsani ntchito ufa wa rye, komanso mbewu ndi chinangwa chonse. Chifukwa cha kukhalapo kwa ma coarse fiber fiber mu kapangidwe kake, mkate wotere umakumbidwa kwa nthawi yayitali ndipo samayambitsa kusinthasintha kwakukali m'magazi a shuga m'magazi a wodwala matenda ashuga.
Zothandiza pa mkate wa chinangwa:
Glycemic index ya uchi ndi shuga- amakwaniritsa thupi ndi mavitamini a B;
- imakhazikitsa bwino matumbo;
- kumawonjezera chitetezo chokwanira chifukwa cha antioxidants mu kapangidwe kake;
- imapereka kwa nthawi yayitali kumverera kwodzaza popanda kumva kuwawa ndi kuphuka;
- amachepetsa mafuta m'thupi.
Mkate wochokera ku ufa wa tirigu wokhala ndi chinangwa umapangidwanso. Ndikothekanso kugwiritsa ntchito mankhwala oterewa kwa odwala matenda ashuga, pokhapokha ngati popanga ufa sagwiritsidwa ntchito kwambiri koma 1 kapena 2 grade. Monga mitundu ina iliyonse ya buledi, mkate wa chinangwa uyenera kudyedwa mopyola malire, osapitilira kuchuluka kwa tsiku lililonse komwe adokotala amalimbikitsa.
Mkate wopanda kanthu
GI ya buledi wonse wa tirigu wopanda kuwonjezera ufa ndi 40-45. Muli chinangwa ndi nyongolosi ya mbewu, yomwe imadzaza thupi ndi fiber, mavitamini ndi michere. Palinso kusiyanasiyana kwa buledi wa tirigu komwe ufa wa premium ulipo - kwa odwala matenda ashuga sayenera kudyedwa.
Mu mkate wopanda tirigu, njereyo imasunga chipolopolo chake, chomwe chili ndi michere yambiri, ma amino acid ndi mavitamini
Kutentha kwamoto wophika mkate kuchokera kumzere wonse sikumaposa 99 ° C, kotero gawo lina la microflora yachilengedwe imatsalira mu zomalizidwa. Kumbali imodzi, ukadaulo uwu umakupatsani mwayi wopulumutsa pazinthu zambiri zamtengo wapatali, koma kwa omwe ali ndi matenda ashuga omwe ali ndi "matumbo ofooka" izi zimatha kuyambitsa kukhumudwa. Anthu omwe akudwala matenda am'mimba thirakiti ayenera kukonda zakudya zam'kalasi zomwe zimalandira chithandizo chokwanira cha kutentha.
Mkate wodwala matenda ashuga
Mkate wa GI umatengera ufa womwe adawakonzera. Ichi ndiye chapamwamba kwambiri mkate wa tirigu. Itha kufikira magawo 75, chifukwa chake mtundu uwu wa malonda si bwino kugwiritsa ntchito shuga. Koma mkate wopanda tirigu ndi rye, GI imakhala yotsika kwambiri - mayunitsi 45 okha. Pogwiritsa ntchito kulemera kwawo kopepuka, pafupifupi magawo awiri awiri azigawo ili ndi 1 XE.
Zolemba za mkate za anthu odwala matenda ashuga zimapangidwa kuchokera ku ufa wa wholemeal, chifukwa chake ali ndi michere yambiri, mavitamini, amino acid ndi mankhwala ena othandizira. Amakhala ndi mapuloteni ambiri komanso chakudya chamagulu ochepa, motero kugwiritsa ntchito kwawo zakudya kumapangitsa kuti shuga azikhala bwino. Yisiti ya yisiti nthawi zambiri imasowa m'miyeso ya buledi, chifukwa chake imatha kukhala njira yabwino kwa anthu omwe ali ndi mpweya wambiri.
