Kuwerengedwa kwa magawo a mkate malinga ndi matebulo

Mu shuga, ndikofunikira kuwongolera kuchuluka kwa chakudya chamafuta omwe adyedwa. Izi zimatsatiridwa ndi mavuto a metabolic.

Kuwerengera ndikuwongolera katundu wa carbohydrate, magawo a mkate amagwiritsidwa ntchito kuthandiza kukonza zakudya za tsiku ndi tsiku.

Kodi XE ndi chiyani?

Chipinda cha mkate ndi muyeso wokwanira. Ndikofunikira kuwerengera zakudya zamafuta m'zakudya zanu, kuti muthane ndi kupewa hyperglycemia.

Amatchulidwanso kuti gawo la chakudya, komanso anthu wamba - supuni yoyesa matenda ashuga.

Mtengo wa Calculator unayambitsidwa ndi katswiri wazakudya kumayambiriro kwa zaka za m'ma 1900. Cholinga chogwiritsa ntchito chizindikiro: kuwerengetsa kuchuluka kwa shuga omwe angakhale m'magazi mukatha kudya.

Pafupifupi, gawo lili ndi ma 50 g zama chakudya. Kuchuluka kwake kumadalira zamankhwala. Kwa mayiko angapo ku Europe XE imafanana ndi 15 g wamafuta, pamene ku Russia - 10-12. Zowoneka, gawo limodzi ndi chidutswa cha mkate chomwe chimakhala chaching'ono mpaka sentimita. Chigawo chimodzi chimakweza shuga mpaka 3 mmol / L.

Kuwerengera kwathunthu kwa zizindikiro ndikofunikira kwambiri kwa matenda amtundu wa 1. Mlingo wa mahomoni, makamaka ultrashort komanso zochitika zazifupi, zimatengera izi. Mtundu wachiwiri wa matenda ashuga, chidwi chachikulu chimaperekedwa pakugawika kwa magawo azakudya ndi zakudya zonse zopatsa mphamvu. Kuwerengera zamagulu a buledi ndikofunikira kwambiri mukasinthira zakudya zina ndi zina.

Pafupifupi kotala la shuga 2 linayambitsidwa ndi mafuta ochulukirapo. Odwala omwe ali ndi mtundu uwu amayeneranso kuyang'anira kwambiri zopatsa mphamvu. Ndi kulemera kwabwinobwino, sikungathe kuwerengedwa - sizikhudza kuchuluka kwa shuga. Mphamvu zomwe zimapangidwa nthawi zonse zimawonetsedwa pamapakeji. Chifukwa chake, palibe zovuta ndi kuwerengera.

Kuwerengera bwanji?

Magawo a mkate amawaganiziridwa ndi njira yamalamulo, kutengera deta ya matebulo apadera.

Zotsatira zolondola, zinthu zimalemedwa pamiyeso. Anthu ambiri odwala matenda ashuga amatha kudziwa izi "ndi maso". Malingaliro awiri adzafunika kuwerengetsa: zomwe zimakhala m'magawo ogulitsa, kuchuluka kwa chakudya pa 100 g.Chizindikiro chomaliza chimagawidwa ndi 12.

Gawo la chakudya chamasiku onse ndi:

• onenepa kwambiri - 10;
• ndi matenda ashuga - kuyambira 15 mpaka 20;
• wokhala ndi moyo wongokhala - 20;
• pa katundu wolemera - 25;
• olimbitsa thupi - 30;
• mukamalemera - 30.

Ndikulimbikitsidwa kugawanitsa mlingo wa tsiku ndi tsiku m'magawo 5 mpaka 6. Katundu wa chakudya wopatsa mphamvu ayenera kukhala wamkulu kwambiri mu theka loyamba, koma osapitirira 7 magawo. Zizindikiro pamwambapa zimawonjezera shuga. Chidwi chimaperekedwa kwa zakudya zazikulu, zotsalazo zimagawidwa pakati pazakudya zazing'ono. Nutritionists amalimbikitsa kuti anthu odwala matenda ashuga azidya magawo 15-20. Izi zamankhwala okhala ndi chakudya zimaphimba zofunika tsiku lililonse.

Mitundu yamphesa, zipatso ndi ndiwo zamasamba, komanso zakudya zamkaka ziyenera kuphatikizidwa ndi zakudya za odwala matenda ashuga. Gome lathunthu liyenera kukhala pafupi nthawi zonse, kuti zitheke kusindikizidwa kapena kusungidwa pafoni.

Makina a mayunitsi ali ndi vuto limodzi lalikulu. Kupanga zakudya kumakhala kovuta - siziganizira zinthu zikuluzikulu (mapuloteni, mafuta, chakudya). Nutritionists amalangiza kuti azigawa chakudya chama calorie motere: 25% mapuloteni, 25% mafuta ndi 50% zakudya zamagulu onse.

Mlozera wa Glycemic

Kuti apange zakudya zawo, odwala matenda ashuga amaganizira index ya glycemic.

Zikuwonetsa kuthekera kokukula kwa glucose ndi chinthu china.

Pazakudya zake, wodwala matenda ashuga amasankha omwe ali ndi index yochepa ya glycemic. Amadziwikanso kuti chakudya nthawi zonse.

Pazogulitsa okhala ndi index yochepa kapena yotsika, njira za metabolic zimachitika bwino.

Madokotala amalimbikitsa kuti odwala matenda ashuga azitha kudya zakudya zochepa. Izi zimaphatikizapo nyemba, zipatso ndi ndiwo zamasamba osiyanasiyana, bulwheat, mpunga wa bulauni, mbewu zina zazu.

Zakudya zokhala ndi mlozera wokwera chifukwa cholimbirana mwachangu zimasinthanso shuga m'magazi. Zotsatira zake, zimapweteketsa odwala matenda ashuga ndikuwonjezera zoopsa za hyperglycemia. Madzi, kupanikizana, uchi, zakumwa zimakhala ndi GI yapamwamba. Zitha kugwiritsidwa ntchito pokhapokha pakuimitsa hypoglycemia.

Gome yonse yathunthu ya zakudya za glycemic ikhoza kutsitsidwa pano.

Zinthu zomwe sizimawerengeka

Nyama ndi nsomba sizimakhala ndi zopatsa mphamvu konse. Samatenga nawo mbali powerengera mkate. Chokhacho chomwe chikufunika kulingaliridwa ndi njira ndi kapangidwe ka kukonzekera. Mwachitsanzo, mpunga ndi mkate zimawonjezeredwa muma-nyama. Izi zimakhala ndi XE. Mu dzira limodzi, chakudya chamafuta chimakhala pafupifupi 0,2 g. Mtengo wawo nawonso satengedwa chifukwa mulibe phindu.

Zomera zoyambira sizitanthauza kukhazikika. Nyemba imodzi yaying'ono ili ndi mayunitsi 0,6, kaloti atatu akuluakulu - mpaka 1 unit. Mbatata zokha ndi zomwe zimawerengera - muzu umodzi womwe uli ndi 1.2 XE.

1 XE malinga ndi kugawa kwazomwe zili ndi:

• kapu ya mowa kapena kvass;
• mu theka la nthochi;
• mu ½ chikho apulo madzi;
• m'mapulogalamu ang'onoang'ono asanu kapena ma plums;
• theka la mutu wa chimanga;
• m'mawu amodzi;
• mu kagawo ka chivwende / vwende;
• mu apulo imodzi;
• mu 1 tbsp ufa;
• mu 1 tbsp wokondedwa;
• mu 1 tbsp shuga wonenepa;
• mu 2 tbsp phala lililonse.

Matebulo azizindikiro pazinthu zosiyanasiyana

Matebulo apadera a kuwerengera apangidwa. Mwa iwo, zophatikiza ndi chakudya zimasinthidwa kukhala magawo a mkate. Pogwiritsa ntchito deta, mutha kuwongolera kuchuluka kwa chakudya chamafuta mukamadya.

Zakudya zokonzeka:

Zopangidwa mkaka:

Mafuta:

Mbale, mbatata, pasitala:

Zakumwa:

Ziphuphu:

Zopangira buledi:

Zokoma ndi maswiti:

Zipatso:

Zipatso:

Zakumwa:

Chakudya chofulumira:

Zipatso Zouma:

Zamasamba:

Wodwala matenda ashuga ayenera kuwerengera pafupipafupi mkatewo. Mukamayendetsa zakudya zanu, muzikumbukira zakudya zomwe zimakweza glucose mwachangu komanso pang'onopang'ono.

Zakudya zopatsa mphamvu zama calorie ndi index ya glycemic ndizogulanso. Zakudya zopangidwa moyenera zimalepheretsa kuchuluka kwa shuga masana masana ndipo zimathandizanso kukhala ndi thanzi labwino.