Mkate pachikhalidwe umaimira mtundu wa zakudya za anthu onse. Amakwaniritsidwa ndi michere, imapatsa munthu mavitamini ndi michere.
Zosiyanasiyana zamasiku ano zimakupatsani mwayi kuti musankhe chinthu chosangalatsa kwa aliyense, kuphatikiza mkate wa odwala matenda ashuga.
Kodi zopangidwa ndi buledi zingakhale ndi matenda ashuga?
Ponena za matenda ashuga, ambiri amakumbukira nthawi yomweyo maswiti, kuwatengera ku zakudya zoletsedwa. Zowonadi, mu odwala matenda ashuga, insulin siyipangidwa kapena sakwaniritsa ntchito yake.
Chifukwa chake, kudya kwambiri shuga wopezeka m'maswiti m'magazi kumabweretsa kuwonjezeka kwa shuga komanso zotsatirapo zake.
Komabe, buledi ndi wa zinthu zomwe zimakhala ndi index yayikulu ya glycemic, ndiye kuti, ikamenyedwa, chakudya chamafuta ambiri chimabisidwa, chomwe thupi limalephera kupirira. Sich pachabe kuti amayesa kuchuluka kwa chakudya m'magawo a mkate.
Chifukwa chake, anthu omwe amadwala matendawa amafunika kudya kwambiri.
Choyamba, izi zimagwira ntchito zamitundu yoyera ndi ufa wa premium, kuphatikizapo pasitala ndi zinthu zina zophikira mkate. Mwa iwo, zomwe zili ndi mafuta osavuta ndizopambana.
Nthawi yomweyo, mkate kuchokera ku ufa wa peeled kapena rye, komanso mkate, ungagwiritsidwe ntchito mu chakudya ndipo uyenera kuphatikizidwa muzakudya. Kupatula apo, zinthu monga chimanga zimakhala ndi mchere wambiri ndi mavitamini, makamaka gulu B, lofunikira mthupi. Popanda kulandira, magwiridwe antchito amanjenje amasokonezeka, khungu ndi tsitsi zimayamba kuwonongeka, ndipo mapangidwe ake amisokoneza.
Ubwino wa mkate, kuchuluka kwake tsiku lililonse
Kuphatikiza kwa mitundu yonse ya buledi mumenyu chifukwa cha ntchito zake, ili ndi:
- kuchuluka kwaminga yambiri;
- mapuloteni azomera;
- kufufuza zinthu: potaziyamu, selenium, sodium, magnesium, phosphorous, iron ndi ena;
- mavitamini C, folic acid, magulu B ndi ena.
Zinthu zokhala ndi chimanga zimakhala ndi kuchuluka kwake, kotero, zopangidwa kuchokera kwa iwo ziyenera kukhala pamndandanda. Mosiyana ndi chimanga, mkate umadyedwa tsiku lililonse, womwe umakulolani kuti musinthe kuchuluka kwake.
Kuti akhazikitse zomwe zimachitika, lingaliro la gawo lophika mkate limagwiritsidwa ntchito, limaphatikizapo magalamu 12-15 a chakudya ndi kukweza shuga m'magazi ndi 2.8 mmol / l, omwe amafunikira magawo awiri a insulin kuchokera mthupi. Nthawi zambiri, munthu ayenera kulandira magawo 18-25 a mkate patsiku, ayenera kugawidwa m'magawo angapo omwe amadya masana.
Zolemba za mikate yakuda mu mkate wakuda ndizotsika kuposa zoyera, motero amalimbikitsidwa odwala matenda ashuga. Kudya Borodino kapena mkate wa rye, munthu amalandira kuchuluka kwa michere, koma ochepa mafuta, omwe ndi ofunika kwa odwala matenda ashuga.
Kodi ndingadye mkate wamtundu wanji ndi shuga?
Njira yabwino kwa anthu omwe ali ndi matenda ashuga ndi buledi wamphepo, imapangidwa ndi matekinoloje apadera ndipo samaphatikizapo tirigu wambiri monga rye ndi peeled, zida zina zimaphatikizidwira.
Komabe, muyenera kugula zogulitsa ngatizo m'masitolo apadera kapena kukonzekera nokha, chifukwa ophika m'misika ikuluikulu sangatsatire tekinoloje ndikupanga mkate motsatira malingaliro omwe adalimbikitsa.
Mkate Woyera suyenera kuperekedwa pachakudya, koma nthawi yomweyo, ambiri odwala matenda ashuga ali ndi matenda amtundu wokhudzana ndi kugaya chakudya, komwe kugwiritsa ntchito rye sikutheka. Pankhaniyi, ndikofunikira kuphatikiza mikate yoyera mumenyu, koma kugwiritsa ntchito kokwanira kuyenera kukhala kochepa.
Mitundu yotsatira ya ufa ndi yoyenera kwa odwala omwe ali ndi matenda amtundu wa 1 kapena 2.
Mkate wodwala matenda ashuga
Ndi mbale zofanana ndi zobera. Nthawi zambiri zimapangidwa kuchokera ku zopangidwa ndi tirigu zomwe zimakhala ndi fiber yambiri, zimakhala ndi zopatsa mphamvu zamafuta pang'ono, fiber ndi kufufuza zinthu. Powonjezera yisiti, imakhala ndi phindu pa chimbudzi. Mwambiri, ali ndi mulingo wocheperako wa glycemic, ndipo amatha kukhala ndi zokonda zosiyanasiyana chifukwa chowonjezera phala zosiyanasiyana.
Zolemba za mkate ndi:
- rye
- zitsamba;
- tirigu;
- oat;
- chimanga;
- kuchokera ku zosakaniza za chimanga.
Zinthu zophika mkate zopangidwa ndi ufa wa rye
Ufa wa Rye uli ndi zochepa zamagetsi am'mimba osavuta, kotero angagwiritsidwe ntchito mu zakudya za odwala matenda ashuga.
Komabe, imakhala yolimba ndipo zinthu zake sizimamera bwino.
Kuphatikiza apo, ndizovuta kugaya. Chifukwa chake, nthawi zambiri amagwiritsidwa ntchito pazinthu zophatikizika, zomwe zimakhala ndi ufa wa rye ndi zina zowonjezera.
Chotchuka kwambiri ndi mkate wa Borodino, womwe ungakhale wothandiza ndi zinthu zochulukirapo zambiri za kufufuza ndi ulusi, koma umatha kuvulaza anthu omwe ali ndi matenda am'mimba. Mpaka 325 magalamu a Borodino mkate amaloledwa patsiku.
Mkate wamapuloteni
Amapangidwira makamaka anthu odwala matenda ashuga. Kupangako kumagwiritsa ntchito ufa wokonzedwa ndi zina zowonjezera zomwe zimapangitsa kuti mapuloteni azomera azikhala ndikuchepetsa kuchuluka kwa chakudya. Chochita choterocho chimakhala ndi zovuta zochepa pazowonjezera shuga zamagazi ndipo chitha kugwiritsidwa ntchito tsiku ndi tsiku.
Kuphatikiza apo, m'masitolo amatha kugulitsidwa mitundu ya mkate monga oat kapena protein-chinangwa, tirigu-chinangwa, buckwheat ndi ena. Ali ndi kuchepetsedwa kwa chakudya chosavuta, motero ndikofunikira kusankha mitundu iyi, makamaka omwe sangadye mkate wa rye.
Maphikidwe Akanyumba
Mutha kupanga zinthu zosiyanasiyana zofunikira kunyumba, zomwe simukufuna maluso apadera, ingotsatirani chinsinsi.
Mtundu wakalewu umaphatikizapo:
- ufa wonse wa tirigu;
- ufa wa mbewu iliyonse: rye, oatmeal, buckwheat;
- yisiti
- fructose;
- mchere;
- madzi.
Mtandawu umakokotedwa ngati yisiti yokhazikika ndipo umasiyidwa kwa maola angapo kuti uwiritse. Kenako, mabandi amapangidwa kuchokera pomwepo ndikuwaphika mu uvuni pamadigiri a 180 kapena makina a mkate mu mawonekedwe wamba.
Ngati mukufuna, mutha kuyang'ana zongopeka ndikuwonjezera zida zosiyanasiyana pa mtanda kuti mukonzeke:
- zitsamba zonunkhira;
- zonunkhira
- masamba
- mbewu ndi mbewu;
- wokondedwa;
- molasses;
- oatmeal ndi zina zotero.
Chinsinsi cha vidiyo yophika rye:
Kuti mukonzekere mpukutu wama protein, muyenera kutenga:
- 150 magalamu a tchizi tchizi chokhala ndi mafuta ochepa;
- 2 mazira
- supuni ya tiyi ya kuphika;
- Supuni ziwiri za chinangwa cha tirigu;
- Supuni 4 za oat chinangwa.
Zinthu zake zonse ziyenera kusakanikirana, kuyikidwa mu mawonekedwe a mafuta ndi kukhazikitsidwa mu uvuni wokhala ndi preheated pafupifupi theka la ola. Pambuyo okonzeka kuchotsa mu uvuni ndikuphimba ndi chopukutira.
Pazida za oat muyenera:
- 1.5 makapu amkaka ofunda;
- 100 magalamu a oatmeal;
- Supuni ziwiri za masamba aliwonse amafuta;
- Dzira 1
- 50 magalamu a ufa wa rye;
- 350 magalamu a ufa wa tirigu wagawo lachiwiri.
Zikopa zimanyowetsedwa mkaka kwa mphindi 15-20, mazira ndi batala zimasakanizidwa ndi iwo, ndiye osakaniza ndi tirigu ndi ufa wa rye umawonjezeredwa, pang'onopang'ono. Chilichonse chimasinthidwa kukhala mawonekedwe, pakatikati pa bun chimapangidwanso, momwe muyenera kuyikira yisiti yowuma pang'ono. Kenako mafomuwo amaikidwa mumakina a buledi ndipo amawaphika kwa maola 3.5.
Kuti mupange bulwheat bun, muyenera kutenga:
- 100 magalamu a buckwheat ufa, mutha kuphika nokha ndi kupukuta mu grinder ya khofi wamba magawo;
- 450 magalamu a ufa wa tirigu wagawo lachiwiri;
- 1.5 makapu amkaka ofunda;
- 0,5 makapu kefir;
- Supuni ziwiri za yisiti yowuma;
- supuni yamchere;
- Supuni ziwiri za mafuta masamba.
Choyamba, ufa umapangidwa kuchokera ku ufa, yisiti ndi mkaka, ziyenera kusiyidwa kwa mphindi 30-60 kuti ziwuke. Kenako onjezerani zigawo zotsalazo ndikusakaniza bwino. Kenako siyani mtanda kuti uwuke, izi zitha kuchitika m'nyumba kapena kuyika nkhunguyo pamakina a mkate ndi boma lotentha. Ndiye kuphika pafupifupi mphindi 40.
Chinsinsi cha Kanema:
Masewera a Muffin
Zogulitsa zamoto, zomwe siziyenera kuphatikizidwa kwathunthu kuchokera kuzakudya za odwala omwe ali ndi matenda ashuga, ndi makeke ndi mitundu yonse ya confectionery ya ufa. Izi zikufotokozedwa ndikuti kuphika kuphika kuchokera ku ufa wa premium ndipo kumakhala chakudya chambiri chopanda mphamvu m'mimba. Momwemo, mndandanda wake wa glycemic ndiwopamwamba kwambiri, ndipo pakudya chidutswa chimodzi, munthu amalandila shuga pafupifupi sabata iliyonse.
Kuphatikiza apo, kuphika kumakhala ndi zinthu zina zambiri zomwe zimakhudza kwambiri odwala matenda ashuga:
- margarine;
- shuga
- kukoma ndi zowonjezera;
- mafilimu okoma ndi zinthu.
Zinthu izi sizimangowonjezera kuchuluka kwa shuga m'magazi, komanso kuwonjezeka kwa cholesterol, yomwe imabweretsa chiopsezo chokhala ndi matenda amtima, amasintha kapangidwe ka magazi ndipo angayambitse kuyanjana.
Kugwiritsa ntchito popanga zina kumabweretsa kukulira kwa chiwindi ndi kapamba, zomwe zimadwala kale odwala matenda ashuga. Kuphatikiza apo, amasokoneza makina am'mimba, omwe amachititsa kutentha pamtima, kupindika ndi kutulutsa, nthawi zambiri amayambitsa zovuta.
M'malo mwa makeke okoma, mutha kugwiritsa ntchito zakudya zabwino zowonjezera:
- zipatso zouma;
- marmalade;
- maswiti;
- mtedza
- maswiti amishuga;
- fructose;
- chokoleti chakuda;
- Zipatso zatsopano
- zotengera zonse.
Komabe, posankha mchere, kuphatikizapo zipatso, odwala matenda ashuga ayenera kudziwa kaye zomwe zili mu shuga, ndipo asankhe zomwe sizochepa.
Kudya mkate wa anthu odwala matenda ashuga ndi chizolowezi. Kupatula apo, mankhwalawa ali ndi zinthu zambiri zofunikira. Koma sikuti mkate wamtundu uliwonse womwe ungadye matenda ashuga, amayenera kusankha mitundu yomwe zakudya zosakanikirana bwino zam'mimba zimakhala zochepa, ndipo mapuloteni ndi masamba ali ambiri. Mkate woterowo umangobweretsa zabwino zokha ndipo umakupatsani mwayi wokoma wosasangalatsa.
