Maswiti a anthu ambiri ndi gawo lofunikira menyu.
Pambuyo pakupezeka kwa matenda a shuga, wodwalayo angafunse: kodi ndizotheka kudya chokoleti komanso kuchuluka kwake, kuti musavulaze thanzi.
Chokoleti cha matenda ashuga
Izi zimavomerezeka kuti zigwiritsidwe ntchito ngati palibe zoletsa zina, koma ziyenera kukumbukiridwa kuti chokoleti chimakhala ndi shuga wambiri. Chifukwa chake, tayala wamba, yemwe misa yake ndi 100 g, malinga ndi GI ndi 70.
Chifukwa chake, kusankha kuyenera kupangidwa m'malo mwa owawa (amdima) kapena othandizira. Chokoleti chakuda chimakhala ndi shuga yochepa komanso index ya glycemic ya zoterezi ndi 25-30, zomwe ndizovomerezeka pang'ono.
Zofunika! Kuchuluka kwa chokoleti kumatsimikiziridwa ndi mtundu wa matenda ashuga komanso zovuta zokhudzana ndi thanzi. Ichi ndichifukwa chake anthu ena amaloledwa izi pang'ono, pomwe kwa ena ndizoletsedwa kwathunthu.
Ana okhala ndi mtundu 1
Chilolezo kuphatikiza mcherewu menyu wa ana odwala matenda ashuga 1 amavomerezedwa ndi adotolo pamaziko a mayeso ndi zotsatira za mayeso.
Zofunikira pa maswiti ololedwa:
- 75% kapena cocoa wophatikizidwa;
- zophatikiza ndi shuga (ndiye chokoleti chikhoza kukhala choyera kapena mkaka);
- Chogulitsachi chimayenera kukhala chapamwamba kwambiri (kuchokera kwa opanga odziwika).
Zakudya zotsekemera, zomwe zimapangidwa kuchokera ku zakudya zabwino, zimakhala ndi mafuta ochulukirapo, omwe amalola insulini kuthana ndi ntchitoyo. Zotsatira zake, kuchuluka kwa shuga kumakwera pang'ono. Ndikofunika kwambiri kuti musapitirire muyeso wololedwa.
Kodi akuluakulu angatani ndi insulin?
Palibe choletsa kugwiritsa ntchito maswiti kwa akuluakulu omwe amagwiritsa ntchito insulin kuti akhale ndi zotsatira zoyenera zaumoyo. Chosiyana ndi zakudya zomwe madokotala amalembera azakudya zomanga thupi mu zakudya.
Poterepa, malingaliro akulu ndi kugwiritsa ntchito mchere wowawasa kapena mkaka wapamwamba kwambiri.
Komanso, gwiritsani ntchito zoletsa kugwiritsa ntchito maswiti ndikofunika kwa iwo omwe asankha kuchepetsa thupi. Zokonda kuyenera kuperekedwa zowawa ndi 75% ya koko. Kwa odwala matenda ashuga, pali zoletsa pamtundu wa chokoleti - kuchuluka kwa zomwe zimapangidwira zimadalira kuchuluka kwa chakudya chambiri chomwe chimaperekedwa menyu.
Mukuyenera kukumbukira! Ngakhale chokoleti cha mkaka wapamwamba kwambiri mumapangidwe ake mumakhala shuga wambiri kuposa wowawa. Ndikofunikira kuwerengera kuchuluka kwa insulin musanadye chokoleti.
Kodi ndizotheka kumwa mapiritsi ochepetsa shuga?
Funso lina lomwe limadetsa nkhawa anthu - ndizotheka chokoleti mukamamwa mapiritsi apadera ochepetsa shuga?
Pochulukirapo, chokoleti chimaphatikizidwa pamenyu, koma muyenera kuwerenga mosamala, popeza zomwe zimapangidwira aliyense zingakhale zothandiza kuposa zomwe zimapangidwira odwala matenda ashuga.
Chocolate chovomerezeka chimavomerezedwanso chifukwa kuchuluka kwathunthu kwa chakudya m'zakuda ndi kotsika.
Zizindikiro pa 100 g:
- owawa (cocoa 75%) - 35 g;
- mkaka - 58 g;
- uchi (kumene, wachilengedwe) - 88 g.
Ndikusintha kuti kuwawa ndi njira yomwe amasankhira anthu omwe apezeka ndi matenda ashuga amtundu wa 2, komanso kwa iwo omwe amachepetsa thupi kapena kumwa mapiritsi othandizira shuga. Otetezeka pagulu lirilonse lomwe limatchulidwa amamuwona kuti ndi unyinji wa 10-15 g patsiku.
Komabe, munthu sayenera kuyiwala kuti pali zoletsa zina zomwe zimakhazikitsidwa pazowunikira, kotero galamala ya maswiti ikhoza kusinthidwa yonse yaying'ono komanso yayikulu.
Pali njira yomwe imakulolani kuti mudziwe mtundu wololedwa wokha mosavomerezeka.
Kuti muchite izi, muyenera kudya 15 ga chokoleti chakuda, ndiye kuyeza glucose mosiyanasiyana:
- Mphindi 30
- Ola limodzi
- Mphindi 90
Miyeso iyenera kumwedwa pamimba yopanda kanthu kuti mupeze zotsatira zomwe muyenera kudalira. Potengera kuti zochulukazo sizipezeka, mcherewo umaloledwa kuphatikizidwa mumenyu. Mwakuwonetsetsa kuti miyeso idawonetsa zotsatira zoyipa, ndikulimbikitsidwa kuyesanso chimodzimodzi, koma gwiritsani ntchito kale 7 g ya chocolate chocolate.
Pomwe zotsatira zoyipa zikawonetsedwa nthawi yachiwiri, zingakhale bwino kuphatikiza maswiti okhala ndi zotsekemera zachilengedwe zilizonse menyu - pankhani iyi, mutha kugwiritsa ntchito njira zoyera ndi zamkaka.
Mitundu ya chokoleti chakuda chomwe chimalimbikitsidwa ndi madokotala iyenera kukhala mtengo wopangira. Kuti mudziteteze mopitilira muyeso ndi kuzisunga momwe zingakhalire, muyenera kudziwa zopindulitsa ndi zovulaza zomwe zimapangidwa popanda shuga wamba.
Zinthu zothandiza:
| Zothandiza katundu | Katundu woipa |
|---|---|
| Matenda a shuga amavomerezedwa | Thupi silizindikira mwachangu "kubera" (kusowa kwa chakudya chamafuta) |
| GI ndi yotsika (mkati mwa 30). Sizimayambitsa kukwera kwakuthwa kwa glucose | Pali zopatsa mphamvu zokwanira kuthyola mitundu yazakudya (mpaka 500 kcal ikhoza kupezeka mu toni imodzi) |
| Ma calories otsika poyerekeza ndi mitundu yokhala ndi shuga | Zilime zotsekemera zimatha kukhala ndi zotsatira zoyipa mthupi. |
Zakudya zapadera kapena zakuda siziyenera kudyedwa zochuluka, kuti zisawononge thanzi.
Kodi mungasankhe bwanji mankhwala a shuga?
Yapadera, yoyenera kugwiritsidwa ntchito ndi anthu odwala matenda ashuga, imaphatikizapo mankhwala a cocoa, omwe alibe shuga (kapena pang'ono kwambiri), ndipo m'malo mwake amagwiritsidwa ntchito ngati kukoma.
Iyenera kuphatikizidwa ndi zakudya pamene:
- munthu amatsatira zakudya zamafuta ochepa;
- pakufunika kuwonda;
- shuga, ngakhale yaying'ono, imayambitsa kukwera kwamphamvu kwa shuga m'magazi.
Kupanga zakudya zamakono kumagwiranso ntchito pagawo la zinthu za anthu odwala matenda ashuga kapena kungoyang'anira thanzi lawo.
Ndikofunika kukumbukira kuti m'masitolo wamba zinthu sizikhala zabwino nthawi zonse, chifukwa chake muyenera kusamala kwambiri posankha chinthu chofananira.
Ndikofunika kukumbukira: chinthu chopanda shuga chimabweretsanso zabwino ndi zovulaza thupi, monga chokoleti chokhazikika. Pindulani - kuchuluka kwa glucose m'magazi sikukwera, kuvulaza - zomwe zimakhala mu fructose zimatha kukhala zapamwamba kuposa mtengo wotetezeka m'thupi.
Makamaka chidwi chake chikuyenera kulipiridwa pamenepa - mu 90% ya milandu, zotsekemera zosiyanasiyana ndizopanga zomwe zimapweteketsa thupi monganso kugwiritsa ntchito shuga.
Zomwe zimapangidwazo ziyenera kuwerengedwa mosamala, popeza shuga amatha "kufinya" ndi mayina ena:
- manyuchi (agave, mapulo);
- dextrose;
- uchi (ungakhale wosakhala wachilengedwe);
- Shuga wa kokonati
M'malo mwa shuga monga sorbitol, fructose kapena xylitol ndiwachilengedwe, koma amakweza shuga pang'onopang'ono, ndiye kuti patatha maola awiri atatu zotsatira zake zimakhala zofanana ndi shuga wokhazikika. Chizindikiro ichi chiyenera kuwerengedwa ngati jakisoni wa insulin afunikira.
Kodi kuphika kunyumba?
Ngati mukufunadi zotsekemera, ndiye kuti mutha kuphika kunyumba mankhwala a cocoa popanda shuga. Chochita choterocho chidzakhala chofewa, chokumbutsa zambiri za pasitala, koma chimatha kuphatikizidwa mumenyu popanda kuwopa kuti kulumikizana kwakuthwa mu glucose.
Kuphatikiza apo, mchere umakhala ndi zinthu zabwino zopatsa thanzi, chifukwa chake chitha kusintha m'malo mwake. Ndi yabwino kadzutsa kapena tiyi wamadzulo.
Pofuna kukonzera nyama yotseka, muyenera kugula zotsatirazi:
- mafuta a kokonati - 200 g;
- cocoa (ufa) - 6 tbsp. l (wopanda mawu);
- mkaka - 200 ml (1.5%);
- chokoleti chakuda - 1 bala;
- ufa - 6 tbsp;
- fructose kapena saccharin (wokoma kukoma).
Njira yophikira ikhale motere:
- Zinthu zouma ziyenera kuphatikizidwa ndikuphatikizidwa kwathunthu palimodzi.
- Mkaka uyenera kubweretsedwa.
- Thirani mofatsa mumtsuko wokhala ndi zinthu zambiri, sakanizani bwino mpaka misa ikhale yunifolomu.
- Zomwe zimapangidwazo ziyenera kuphikidwa pamoto wochepa mpaka zitayamba kunenepa.
- Chokoleti chakuda chidzafunika kuthyolidwa tizidutswa tating'onoting'ono.
- Kusakaniza kwamkaka kuyenera kuchotsedwa pamoto ndikuyika chokoleti chakuda mmenemo, sakanizani.
- Pamapeto kuphika, mafuta a kokonati amawonjezeredwa, osakanizidwa.
Kuti mupatse airness ku misa, muyenera kumenya. Mwa izi, chosakanizira chimagwiritsidwa ntchito. Kusungidwa kwotsatira kumachitika m'malo abwino.
Mutha kubwezeretsanso mafakitale pokonzera ma analogue kuchokera:
- cocoa - 100 g;
- mafuta a kokonati - 3 tbsp;
- wokoma (kulawa).
Ntchito yophika:
- Mafuta a kokonati amafunika kuti aziwotha pang'ono.
- Onjezani cocoa ndi njira yosankhidwa.
- Muziganiza mpaka kapangidwe kake.
Kuti apatse chokoleti mawonekedwe omwe amafunikira, maziko amadzimadzi amayenera kutsanuliridwa mumtsuko wapadera, utakhazikika, ndikuyika mufiriji kwa maola awiri.
Chinsinsi cha vidiyo yotseketsa mchere:
Kuchuluka kwa zinthu zopangidwa ndi cocoa kunyumba siziyeneranso kupitilira muyeso wophatikizidwa ndi zomwe adokotala amapangira. Ichi ndichifukwa chake ndikofunikira kuwongolera kuchuluka kwa GI ndi shuga pambuyo mukatha kudya mchere. Ubwino wa njira yanyumba ndizopangira zapamwamba komanso kusapezeka kwa zosakaniza zovulaza.
Chifukwa chake, ndizotheka kuphatikiza chokoleti mumenyu ya anthu omwe ali ndi matenda ashuga, koma pali zina zomwe sangathe kuchita. Kuletsa kumalumikizidwa ndi chizindikiro cha kafukufuku, zaka komanso umunthu. Ngati mukufunadi lokoma, tikulimbikitsidwa kuti tidye zakuda kapena kuphika mchere kuchokera m'malo a shuga.
