Kodi odwala matenda ashuga amadya chiyani?

Popeza matenda ashuga amakhudzana ndi zovuta za metabolic komanso shuga wambiri m'magazi, odwala ambiri amakhulupirira kuti kudya maswiti amtunduwu ndikosavomerezeka.

Matendawa satanthauza kukana kwathunthu kwa wodwala maswiti. Muyenera kudziwa kuti ndi maswiti ati omwe amaloledwa komanso omwe akuphwanya matenda awa.

Kodi ndingapeze nawo maswiti a shuga?

Kugwiritsa ntchito shuga pamatendawo kumawopseza wodwalayo zovuta zina. Nthawi yomweyo, kuwongolera kuchuluka kwa glucose m'magazi kumaphwanyidwa, zovuta za matenda a impso zimachitika, matenda a chingamu amayamba.

Mavuto amtunduwu a shuga amatha ngati wodwalayo akupitiliza kudya maswiti osalamulirika.

Ndi njira yoyenera, matendawa sadzakhala olepheretsa kumwa mankhwala okhala ndi zotsekemera.

Mu shuga, zakudya zotsekemera zimaloledwa, koma zochepa. Sitikulimbikitsidwa kudya zakudya zokhala ndi shuga wambiri. Ndikofunikira kugwiritsa ntchito zotsekemera.

Anthu odwala matenda ashuga amaloledwa kugwiritsa ntchito maswiti apadera a shuga omwe amapangidwa malinga ndi maphikidwe apadera. Zakudya zingapo zotsekemera zimatsutsana kwathunthu mwa odwala. Ena mwa iwo amaloledwa, koma zochuluka. Zambiri zimatengera mtundu wa matenda omwe ali mwa anthu.

Kodi chosakanizidwa ndi chiyani?

Odwala matenda amtundu woyamba ali otsutsana kwathunthu pazogulitsa:

• anagula timadziti;
• Makeke
• kupanikizana ndi shuga;
• kuphika
• maswiti;
• mandimu ndi msuzi wina aliyense wokoma;
• makeke
• uchi wabwino;
• zipatso zina (nthochi, nkhuyu);
• zipatso zina (yamatcheri, mphesa);
• ayisikilimu;
• yogurts.

Ndi matenda a shuga amtunduwu, pali insulin yokwanira m'thupi la munthu. Pazifukwa izi, odwala omwe ali ndi matenda amtunduwu ayenera kusamala makamaka pankhani za maswiti.

Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri ayenera kupatula zakudya zawo:

• shuga
• madzi;
• makeke kuchokera ku makeke;
• maswiti;
• zopangidwa ndi ufa;
• kupanikizana;
• zakumwa za shuga;
• mowa
• zipatso zingapo zokoma (nthochi);
• mafuta amkaka amkaka (yogati wokhala ndi kirimu wowawasa).

Mu mtundu wamatendawa, kusowa kwa insulin kumadziwika. Matenda a shuga amaphatikizapo munthu kutsatira zakudya zapadera. Nthawi yomweyo, amayenera kuyang'anira mayendedwe a shuga wamagazi nthawi zonse.

Maswiti am'mavidiyo a odwala matenda ashuga:

Kodi chimaloledwa kudya chiyani?

Odwala sayenera kusiya maswiti mpaka kalekale.

Zina mwa zakudya zomwe zimavomerezeka zamitundu iwiriyi ndi izi:

• maswiti odwala omwe ali ndi matenda ashuga (amakhala ndi zotsekemera, monga zikuwonekera phukusi);
• zipatso zina zouma (maapulo owuma, ma apricots owuma);
• muzichita nokha zakudya zatsopano malinga ndi maphikidwe apadera a odwala matenda ashuga;
• kuphika popanda kuwonjezera shuga kwa icho;
• stevia ngati wokoma wazomera;
• licorice.

Izi zimaloledwa monga zakudya zamafuta kwa odwala matenda ashuga. Ndikofunikira kuzigwiritsa ntchito pang'ono. Ngati munthu wachita shuga wambiri, wodwala matenda ashuga amatha kudwala kwambiri mpaka kufa.

Odwala omwe ali ndi matenda ashuga amaloledwa kugwiritsa ntchito zotsekemera zachilengedwe monga zosakaniza zotsekemera. Itha kukhala zipatso.

Chinsinsi cha keke yopanda shuga ndi ufa:

Zokoma: fructose, xylitol, sorbitol, stevia

Monga shuga mmalo mwa odwala matenda ashuga, mutha kugwiritsa ntchito:

• xylitol;
• stevia;
• fructose;
• sorbitol.

Xylitol ndi mtundu wa mowa. Ili ndi mawonekedwe a kristalo. Mankhwalawa amagwiritsidwa ntchito ngati zotsekemera ndipo ali m'gulu la zinthu zingapo za anthu odwala matenda ashuga.

Iliyonse ya zotsekemera izi zimakhala ndi katundu wapadera.

Xylitol ali ndi zopatsa mphamvu zofanana ndi shuga. Zinthu zonsezi ndi zofanana pakomedwe. Pazifukwa izi, xylitol samagwiritsidwa ntchito kwambiri ndi anthu ena odwala matenda ashuga kuposa ena okoma.

Stevia ndi wokoma mwachilengedwe kwathunthu. Ndi mbewu yomwe imamera ku Crimea.

Chosinthira shuga chimapangidwa kuchokera kuchotsera. Stevia amadziwika kuti ndi cholowa m'malo ndipo amalimbikitsidwa kwa onse odwala matenda ashuga, mosasamala mtundu wa matenda.

Izi ndichifukwa cha katundu wake:

• osati poizoni;
• kusowa kwa zopatsa mphamvu;
• kukhathamira kwambiri (maulendo 24 okoma kuposa shuga);
• kulekerera kwabwino;
• kusungidwa kwa malo onse kutentha;
• kukhalapo kwa mavitamini mu chomera;
• antimicrobial kanthu;
• zopindulitsa pamimba ndi matumbo;
• odana ndi khansa zotsatira;
• matenda a kagayidwe;
• zopindulitsa pa kapamba;
• kutsitsa magazi.

Stevia amalimbikitsidwa kwa odwala onenepa kwambiri. Chotsalira chomera chikulimbikitsidwa kuti chiziwonjezeredwa ngati zotsekemera mu khofi, tiyi ndi zakumwa zina.

Fructose amapezeka mu zipatso ndipo samakhudza kwambiri kuchuluka kwa shuga m'magazi a anthu. Mwa zina zonsezo, fructose ali ndi kukoma kochepa kwambiri.

Fructose nthawi zambiri amagwiritsidwa ntchito ngati zotsekemera pokonza zamasamba, zamatanda kwa odwala matenda ashuga.

Sorbitol, pamodzi ndi xylitol, ndi mowa wama atomu asanu ndi limodzi. Mosiyana ndi xylitol, mankhwalawa ali ndi kukoma kochepa kwambiri. Zabwino zake zopatsa mphamvu ndizotsika pang'ono kuposa shuga. Katunduyu amapezeka kuchokera ku phulusa la kumapiri ndipo amagwiritsidwa ntchito mwachangu ngati zotsekemera komanso zotsekemera m'zakudya zabwino za odwala omwe ali ndi matenda ashuga.

Kanema pa malo a shuga:

Malamulo posankha zinthu zopanga maswiti opanga tokha

Lamulo lalikulu ndikusankha zakudya zomwe zimakhala ndi mafuta ochulukirapo. Sizimathandizira pakuwonjezeka kwambiri kwa kuchuluka kwa shuga m'magazi ndipo kwanthawi yayitali kumadzaza thupi la wodwalayo.

Popanga maswiti, ndikofunikira kuti musatenge:

• zoumba;
• mkaka wamafuta ambiri;
• ufa oyera;
• zipatso zopangidwa ndi zipatso;
• nthochi
• wokondedwa;
• muesli;
• masiku;
• Persimmon.

Odwala odwala matenda ashuga amayeneranso kutsatira malamulo angapo posankha zakudya:

1. Chotsani shuga kwathunthu kuzakudya zanu za tsiku ndi tsiku. Ndikofunikira kusintha m'malo mwake ndi zotsekemera zachilengedwe mwanjira ya stevia ndi licorice, kapena gwiritsani ntchito zinthu zopangidwa, zomwe zimaphatikizapo sorbitol ndi xylitol.
2. Osagwiritsa ntchito mafuta oyera ngati gawo lophika kunyumba. Amaloledwa kulowa m'malo mwake ndi mtundu wina uliwonse. Itha kukhala rye kapena oatmeal, buckwheat ndi chimanga chitha kugwiritsidwa ntchito.
3. Osagwiritsa ntchito mafuta amkaka ndi zipatso zotsekemera monga zosakaniza mu zakudya zotsekemera. Itha kusinthidwa ndi mkaka wopanda mafuta ndi zipatso, zipatso zomwe zimakhala ndi shuga pang'ono (cranberries, maapulo osavomerezeka, apricots, blueberries, zipatso za zipatso).
4. Amaloledwa kugwiritsa ntchito zonunkhira, mtedza pang'ono pophika.
5. Amaloledwa kugwiritsa ntchito maswiti a shuga m'magawo ang'onoang'ono, omwe mulibe utoto, zonunkhira kapena zoteteza zingapo.

Ndikulimbikitsidwa kuphatikiza zosakaniza ndi wina ndi mnzake kuti musadye zakudya zofunikira kwambiri.

Chinsinsi cha kanema wa matenda ashuga:

Zakudya Zosangalatsa za Anthu A shuga

Pamene odwala matenda ashuga amagwiritsa ntchito zakudya zomwe zimaloledwa, mutha kuphika zakudya zingapo zomwe sizingawononge thanzi lawo.

Maphikidwe otchuka kwambiri a anthu odwala matenda ashuga ndi awa:

• kupanikizana yophika popanda shuga;
• mkate ndi zigawo za ma cookie a shuga;
• makapu ndi oatmeal ndi chitumbuwa;
• ayisikilimu a shuga.

Kukonzekera kupanikizika kwa shuga, ndikokwanira:

• theka la lita imodzi yamadzi;
• 2,5 makilogalamu a sorbitol;
• 2 makilogalamu a zipatso zopanda zipatso ndi zipatso;
• asidi wina wa citric.

Mutha kupanga mchere monga:

1. Zipatso kapena zipatso zimatsukidwa ndikuwuma ndi thaulo.
2. Kusakaniza hafu ya zotsekemera ndi zipatso zake zimathiridwa ndimadzi. Manyuchi amapangidwa kuchokera kwa iwo.
3. Kusakaniza kwa zipatso za Berry kumathiridwa ndi madzi ndikutsalira kwa maola 3.5.
4. Kupanikizaku kumaphikidwa pafupifupi mphindi 20 pamoto wotsika ndikuumiriza kuti pakhale kutentha kwa maola ena angapo.
5. Kupanikizana kukathiridwa, zotsalira za sorbitol zimawonjezeredwa kwa icho. Kupanikizana kumapitilirabe kuwira kwakanthawi mpaka kuphika.

Kanema wazakudya za apricot kupanikizana ndi stevia:

Odwala a shuga saloledwa kudya makeke. Koma kunyumba mutha kuphika keke yosanjikiza ndi makeke.

Lili ndi:

• makeke amfupi a shuga;
• zest zest;
• 140 ml skim mkaka;
• vanillin;
• 140 g tchizi chopanda mafuta;
• wokoma aliyense.

Kukonzekera kwa mchere:

1. Pogaya kanyumba tchizi kudzera mu sieve.
2. Sakanizani tchizi cha grated tchizi ndi cholowa ndikugawa zosakaniza pakati.
3. Onjezerani zosakaniza zachigawo chimodzi ndi vanillin china.
4. Zilowerere ma cookie mumkaka wopendekera ndikukonzekera bwino.
5. Magawo a keke, pomwe wosanjikiza umodzi amaphikidwa ndi chisakanizo cha tchizi tchizi ndi zest, ndipo winayo ndi chisakanizo cha tchizi tchizi ndi vanila (zigawo zina).
6. Thirani makeke ophika mufiriji kwa maola angapo, pambuyo pake amathanso kudyedwa.

Chinsinsi cha kanema wa marmalade wopanda shuga:

Kupanga makeke amkati muyenera:

• 2.5 supuni za ufa wa rye;
• magalasi angapo a oatmeal;
• 90 g ya kefir yopanda mafuta;
• mchere wina;
• chitumbuwa chatsopano;
• 2 mazira
• magawo akuluakulu angapo amafuta a azitona.

Kukonzekera kwa mchereyu ndi motere:

1. Flakes imadzazidwa ndi kefir ndikuphatikizidwa kwa mphindi 45.
2. Ufa umaphwanyidwa, mumawonjezeramo sopo pang'ono.
3. Flour imasakanizidwa ndi oatmeal mu kefir. Knead amamenya.
4. Mazira amamenyedwa payokha ndikuthira mu mtanda.
5. Mafuta a azitona, zipatso za zipatso, shuga wogwirizira amawonjezera pa mtanda.
6. Amakonza mbale yophika ya silicone, yomwe imadzozedwa. Mkate umathiridwa mu iwo, womwe umayikidwa mu uvuni kwa mphindi 45.

Chinsinsi cha Kanema wa Carbohydrate:

Pali njira yachinsinsi yochitira anthu ashuga.

Lili ndi:

• 11 g wa gelatin;
• 230 g a zipatso ndi zipatso;
• 190 ml ya madzi;
• 110 g kirimu wowawasa wokhala ndi mafuta ochepa;
• wokoma.

Kukonzekera kwa mchereyu ndi motere:

1. Zipatso ndi zipatso zimasenda.
2. Kirimu wowawasa amasakanizidwa ndi wokoma komanso kukwapulidwa.
3. Gelatin amawonjezeredwa ndi madzi ndikuyika moto wochepa. Pakutupa kwake, poto imachotsedwa pamoto ndikuziziratu.
4. Zosakaniza za kirimu wowawasa, gelatin ndi mbatata yosenda zimaphatikizidwa ndikuyika zisa.
5. Ma cookie a cookie amayikidwa mufiriji kwa ola limodzi.

Madzi oundana omwe amapangitsa kuti azisakaniza shuga.