Flour ndiye chomaliza chopanga ufa wamafuta. Amagwiritsidwa ntchito popanga mkate, makeke, pasitala ndi zinthu zina zamafuta. Ndikofunikira kuti anthu odwala matenda ashuga azindikire glycemic index ya ufa, komanso mitundu yake, kuti asankhe mitundu yoyenera yophika mbale zotsika mafuta ochepa.
Kupera ndi chiyani?
Mafuta omwe amapezeka kuchokera ku zopangira imodzi, koma m'njira zosiyanasiyana, amakonzakonza:
- Kupera kwabwino - zoterezi zimachitika chifukwa chakuyeretsa tirigu kuchokera ku chipolopolo, chinangwa ndi masamba a aleurone. Ndiwosungika chifukwa cha kuchuluka kwa chakudya chamagulu.
- Kukukuta kwapakatikati - mtundu uwu wa ufa umakhala ndi michere kuchokera ku chipolopolo cha njere. Kugwiritsa ntchito ndizochepa.
- Kukukuta kopola (ufa wonse wa tirigu) - wofanana ndi tirigu wosweka. Chogulitsachi chili ndi zonse zomwe zimapangidwira. Ndizoyenera kwambiri komanso zopindulitsa kuti mugwiritse ntchito mu shuga komanso zakudya zabwino.
Pafupifupi ufa wake:
- wowuma (kuchokera 50 mpaka 90% kutengera mitundu);
- mapuloteni (kuyambira 14 mpaka 45%) - pazowonetsa tirigu ndi ochepa, mu soya - apamwamba kwambiri;
- lipids - mpaka 4%;
- CHIKWANGWANI - chakudya chamafuta;
- Mavitamini a B;
- retinol;
- tocopherol;
- michere;
- mchere.
Ufa wa tirigu
Mitundu ingapo imapangidwa ndi tirigu. Kalasi yapamwamba imadziwika ndi zoperewera zazing'ono, kukula kwake tinthu tating'ono komanso kusapezeka kwa zipolopolo za tirigu. Chochita choterocho chimakhala ndi zopatsa mphamvu zambiri zama calorie (334 kcal) komanso chofunikira kwambiri cha glycemic index (85). Zizindikiritso izi zimatengera ufa wa tirigu wam'magawo ambiri ngati zakudya zomwe kuletsa kwake kuli gawo lofunikira pakudya kwa odwala matenda ashuga.
Gulu Lankhondo Lotsogola Lotsogola kwa Mdani wa Odwala Matenda a shuga
Zizindikiro za mitundu yotsalayo:
- Woyamba - tinthu tating'onoting'ono ndikokulirapo, zopangidwa ndi calorie - 329 kcal, GI 85.
- Chachiwiri - kukula kwa zofunikira zili pamtunda mpaka 0,2 mm, zopatsa mphamvu - 324 kcal.
- Krupchatka - tinthu tating'onoting'ono mpaka 0,5 mm, wotsukidwa kuchokera ku chipolopolo, tili ndi CHIKWANGWANI pang'ono.
- Ufa wa Wallpaper - mpaka 0,6 mm, tirigu wosagwiritsidwa ntchito amagwiritsidwa ntchito, chifukwa chake kuchuluka kwa mavitamini, ma microelements ndi fiber ndizokwera kwambiri kuposa omwe adayimira kale.
- Ufa wonse wa tirigu - umakola mbewu zosaphika, zofunika kwambiri kwa onse athanzi komanso odwala.
Oat ufa
Pakati pazinthu zonse zomwe zimagwiritsidwa ntchito popanga oatmeal, oats ali ndi mafuta otsika kwambiri (58%). Kuphatikiza apo, mapangidwe a mbewuwa amaphatikiza ma beta-glucans, omwe amachepetsa shuga m'magazi ndikuthandizira kuchotsa cholesterol yowonjezereka, komanso mavitamini a B komanso mndandanda wa zinc (zinc, iron, selenium, magnesium).
Powonjezera zakudya zokhala ndi oat muzakudya kumatha kuchepetsa kufunika kwa insulin, ndipo kuchuluka kokwanira kwa fiber kumathandizira kugaya chakudya pamimba. Mndandanda wa glycemic uli pakatikati - mayunitsi 45.
Oatmeal - chida chopukusira chimanga
Zakudya zotheka kuchokera ku oatmeal a odwala matenda ashuga:
- makeke a oatmeal;
- zikondamoyo ndi mapulo manyuchi ndi mtedza;
- ma pie okhala ndi maapulo okoma ndi wowawasa, malalanje.
Buckwheat
Buckwheat ufa (glycemic index ndi 50, zopatsa mphamvu - 353 kcal) - mankhwala omwe amakupatsani mwayi woyeretsa thupi la poizoni ndi poizoni. Zothandiza pazinthu zothandizira:
Zikondamoyo zopangidwa kuchokera ku ufa wa rye kwa odwala matenda ashuga- Mavitamini a B amateteza matenda amkati ndi zotumphukira;
- nicotinic acid imachotsa cholesterol yambiri, imasintha magazi;
- mkuwa umathandizira pakukula ndi kusiyana kwa maselo, kumalimbitsa chitetezo chamthupi;
- manganese amathandiza chithokomiro, amatulutsa matenda a glycemia, amalola kuti mavitamini angapo amwe;
- nthaka imabweza khungu, tsitsi, misomali;
- ma acids ofunikira amapereka kufunika kwa njira zamagetsi;
- folic acid (makamaka panthawi ya gestation) imathandizira pakukula kwakakhazikika kwa mwana wosabadwa ndipo imalepheretsa mawonekedwe a zovuta za neural chubu;
- chitsulo chimathandizira kuwonjezera hemoglobin.
Ufa wa chimanga
Mankhwalawa ali ndi mzera wama glycemic index wa 70, koma chifukwa cha kapangidwe kake komanso zinthu zambiri zofunikira, ziyenera kukhala gawo lazakudya za anthu athanzi komanso odwala. Imakhala ndi mitundu yambiri yamafuta, yomwe imakhala ndi phindu pa chimbudzi ndi chimbudzi.
Ziwerengero zofunikira za thiamine zimathandizira pakuyenda bwino kwamanjenje, kusintha magazi ndikupititsa ku ubongo. Chomwe chimapangidwa ndi chimanga chimachotsa cholesterol yowonjezereka, imathandizira kusinthika kwa maselo ndi minyewa, zimathandizira kukula kwa zida zama minofu (motsutsana ndi maziko a zochitika zazikulu zolimbitsa thupi).
Rye product
Mafuta a rye (glycemic index - 40, zopatsa mphamvu za calorie - 298 kcal) ndiosiririka kwambiri pakupanga mitundu yosiyanasiyana yazinthu zamafuta. Izi makamaka zimakhudza anthu omwe amakonda hyperglycemia. Kuchuluka kwa michere kumakhala ndi mitundu yosiyanasiyana ya zipatso, yomwe imachokera ku mbewu za rye zosakonzedwa.
Zogwiritsira ntchito Rye - chosungira mavitamini ndi michere yofunika
Rye ufa umagwiritsidwa ntchito kuphika buledi, koma zomwe zimakhala ndi michere ndi mavitamini ndizokwera katatu kuposa tirigu, komanso kuchuluka kwa fiber - barele ndi buckwheat. Kuphatikizikako kumaphatikizapo zinthu zofunika:
- phosphorous;
- calcium
- potaziyamu
- mkuwa
- magnesium
- chitsulo
- Mavitamini B
Ufa wa fulakesi
Mndandanda wamtundu wa glycemic wa flaxseed uli ndi magawo 35, omwe amalumikizana ndi zinthu zovomerezeka. Zinthu zama calorie ndizotsikanso - 270 kcal, zomwe ndizofunikira kugwiritsa ntchito ufa wamtunduwu kunenepa kwambiri.
Flueseed ufa umapangidwa kuchokera ku fulakesi utatha kuti uchotsemo mwa kuzizira. Malondawa ali ndi zinthu zabwino zotsatirazi:
- normalization kagayidwe kachakudya njira;
- kumapangitsa magwiridwe antchito am'mimba;
- imalepheretsa matenda a mtima ndi mitsempha ya magazi;
- imagaya glycemia ndi cholesterol;
- amamanga zinthu zapoizoni ndikuchotsa m'thupi;
- ali ndi anti-cancer.
Pea ufa
GI yazogulitsa ndizochepa - 35, zopatsa mphamvu - 298 kcal. Pea ufa umatha kuchepetsa ma glycemic zizindikiro za zinthu zina mukamadya. Naturalized kagayidwe kachakudya njira, linalake ndipo tikulephera kukula ndi kufalikira kwa zotupa maselo.
Pea oatmeal - chopanda mafuta
Mankhwala amachepetsa kuchuluka kwa mafuta a cholesterol m'magazi, amagwiritsidwa ntchito matenda a endocrine zida, amateteza pakukhazikika kwa vitamini.
Amaranth ufa
Amaranth amatchedwa chomera cha herbaceous chomwe chimakhala ndi maluwa ang'onoang'ono, ochokera ku Mexico. Mbewu za mbewu izi zimatha kudya ndipo zimagwiritsidwa ntchito pakuphika. Amaranth ufa ndi malo abwino kwa mbewu zophwanyika zomwe zimakhala ndi GI yapamwamba. Mlozera wake ndi magawo 25 okha, zopatsa mphamvu zopatsa mphamvu - 357 kcal.
Zofunikira za ufa wa amaranth:
- ali ndi calcium yambiri;
- pafupifupi wopanda mafuta;
- muli zinthu zomwe zimakhala ndi antitumor zotsatira;
- Kugwiritsa ntchito mankhwalawa pafupipafupi kumakuthandizani kuti muchotse cholesterol yochulukirapo ndikubwezeretsa kuthamanga kwa magazi kukhala kwazonse;
- kumalimbitsa chitetezo chathupi;
- Chololedwa kwa iwo omwe sangathe kulekerera gluten (siyophatikizidwa)
- Amamuona ngati antioxidant wamphamvu;
- Zimathandizira kukhala olimba m'thupi.
Mpunga
Mpunga wa mpunga uli ndi Chizindikiro chimodzi chapamwamba kwambiri cha GI - 95. Izi zimapangitsa kuti ndizoletsedwa kwa odwala matenda ashuga komanso onenepa kwambiri. Zopatsa mphamvu zama calorie ndi 366 kcal.
Chochita chokhazikitsidwa ndi zida za mpunga chimatha kugwiritsidwa ntchito popanga zikondamoyo, makeke, maswiti osiyanasiyana. Mkate woterewu suyenera kuphika mkate chifukwa, izi, zimaphatikizika ndi tirigu.
Soya ufa
Kuti mupeze chinthu choterocho, gwiritsani ntchito pogaya nyemba zokazinga. Soy amadziwika kuti ndi nyumba yosungiramo mapuloteni azomera, chitsulo, mavitamini a B, calcium. Pa mashelufu ogulitsa mutha kupeza mitundu yonse, yomwe yasunga zofunikira zonse, komanso mafuta ochepa (GI ndi 15). Mu mawonekedwe achiwiri, ufa umakhala ndi zofunikira za calcium ndi protein yambiri.
Zophatikiza zamafuta ochepa - mwini wa GI wotsika kwambiri pakati pa mitundu yonse ya ufa
Katundu:
- cholesterol yotsika;
- kulimbana ndi kunenepa kwambiri;
- kupewa mtima ndi mtima matenda;
- anti-khansa katundu;
- kulimbana ndi zizindikiro za kusamba ndi kusamba;
- antioxidant.
Chochita chokhazikitsidwa ndi soya chimagwiritsidwa ntchito popanga buns, makeke, ma pie, muffins, zikondamoyo ndi pasitala. Ndibwino kuti mukuwerenga mazira a nkhuku ndi masisiti, m'malo mwake mumatenga mazira a nkhuku molingana ndi kapangidwe kake (1 supuni = 1 dzira).
Kudziwitsa zama calories, GI ndi mphamvu ya ufa yozikidwa pazinthu zosiyanasiyana zopangira zakudya kumakuthandizani kuti musankhe zakudya zomwe ziloledwa, kusiyanitsa zakudya, kuzikonzanso ndi michere yofunika.
