Maphikidwe a shuga aulere a shuga Aakulu

Odwala odwala matenda ashuga amakakamizidwa kudya zakudya zawo moyo wawo wonse, kuwerengetsa mosamala kuchuluka kwa chakudya, mafuta omwe amadya komanso kupewa kudya shuga. Ndipo kusankha kwa zakudya kwa odwala matenda ashuga kumakhala kocheperako.

Zakudya zodziwika bwino komanso zokondeka ngati ayisikilimu zimakhala ndi mafuta ambiri, shuga komanso zimathamanga zamafuta, zomwe zimapatula zakudya.

Koma mwakuyesetsa pang'ono, mutha kuphunzira kuphika ayisikilimu, zonona ndi mchere kunyumba, zomwe ndizoyenera kwa odwala matenda ashuga.

Zakudya Zachinsinsi Za shuga

Kodi ayikilimu akhoza kukhala ndi matenda ashuga? Kugwiritsa ntchito mchere wambiri komwe kuli ndi zabwino zake.

Kodi choyipa ndi chiyani pa ayisikilimu:

• monga gawo la chogulitsa m'misikaphatikizani zowonjezera zowonjezera, zokoma ndi mitundu;
• chidziwitso chabodza pamapaketi chimapangitsa kuti zikhale zovuta kuwerengera shuga omwe adyedwa ndi chakudya pambuyo pokhapokha;
• mankhwala osungirako mankhwala nthawi zambiri amawonjezeredwa ku mitundu yamafuta oundana amadzi oundana, ndipo m'malo mwa zinthu zachilengedwe mkaka, mapuloteni amamasamba amaphatikizidwa;
• mchere umakhala ndi chidziwitso chowonjezeka cha glycemic, kuchuluka kwa chakudya chopatsa mphamvu, shuga ndi mafuta, zomwe zimayambitsa kulemera msanga;
• ngakhale ma popsicles opanga mafakitale amapangidwa kuchokera ku zipatso zomwe zapangidwanso ndipo zimaphatikizidwa ndi zowonjezera zamankhwala zomwe zimakhudza boma la kapamba, mitsempha yamagazi ndi chiwindi.

Palinso zinthu zina zabwino zofunikira pakuphika mchere, ngati zingapangidwe zachilengedwe:

• masamba okometsera zipatso ali ndi asidi wambiri (ascorbic acid), omwe amathandizira kulimbitsa makoma a mtima ndi mavitamini ena;
• mafuta abwinobwino amakwaniritsa njala ndikusintha kagayidwe, kupatula apo, ayisikilimu ozizira amamezedwa pang'onopang'ono ndipo amakusiyirani inu kumverera kwathunthu kwanthawi yayitali;
• zopangidwa mkaka zomwe zili mbali yake zimakwaniritsidwa ndi calcium ndikufulumizitsa njira zama metabolic;
• mavitamini E ndi A amalimbitsa misomali ndi tsitsi ndikulimbikitsa kukonzanso kwa maselo;
• serotonin imakhudza dongosolo lamanjenje, amachotsa kukhumudwa ndikuyenda bwino;
• yogati imasintha kagayidwe ka matumbo ndikuchotsa dysbiosis chifukwa cha bifidobacteria.

Zomwe zili mgawo la supuni ya 1 XE yokha (mkate) zimakupatsani mwayi woti muliphatikizenso mndandanda, mukuganizira kuchuluka kwa shuga a matenda ashuga 1.

Kuphatikiza apo, mafutawa adaphatikizidwa ndi kuphatikizika, ndipo mitundu ina ya gelatin, imachepetsa kuyamwa kwa glucose. Koma ndi matenda ashuga amtundu wa 2, chinthu chamafuta komanso chotsekemera chimapweteketsa kwambiri, kuchititsa kuwonjezeka kwa thupi.

Mukamasankha ayisikilimu, muyenera kusankha mitundu ya matenda ashuga omwe amatsitsimutsa, omwe amapangidwa ndi makampani akuluakulu, mwachitsanzo, Chistaya Liniya. Mukapita ku cafe, ndikwabwino kuyitanitsa gawo la mchere popanda kuwonjezera zamasamba, chokoleti kapena caramel.

Dziwani kuti glycemic index of goodies imatengera mtundu wazogulitsa ndi njira yogwiritsira ntchito:

• mndandanda wa glycemic wa ayisikilimu mu icing chokoleti ndiwopamwamba kwambiri ndipo umafikira mayunitsi oposa 80;
• otsika kwambiri a mchere ndi fructose m'malo mwa shuga ndi 40 magawo;
• 65 GI ya zonona;
• kuphatikiza khofi kapena tiyi ndi ayisikilimu kumapangitsa kuti shuga iwonjezeke.

Njira yabwino ndiyakuti mupange ayisikilimu nokha. Pankhaniyi, simuyenera kuda nkhawa za chilengedwe komanso kuti musamale ndi zinthu zina zowonjezera. Njira yopangira chakudya chomwe mumakonda sikufuna nthawi yayitali komanso siyimabweretsa zovuta, ndipo kusankha kwa maphikidwe othandiza ndikofunikira kwambiri.

Muyenera kutsatira malamulo ena ndipo mutha kusiyanitsa zakudya zanu ndi zakudya zotsekemera komanso zotetezeka:

• pophika ntchito mafuta a mkaka (kirimu wowawasa, mkaka, kirimu) wokhala ndi mafuta ochepa;
• yogati iyenera kusankha zachilengedwe komanso zopanda shuga, m'malo osowa, zipatso zimaloledwa;
• tchizi chamafuta ochepa amatha kuphatikizidwa muzakudya;
• kuwonjezera shuga ku ayisikilimu ndizoletsedwa; kugwiritsa ntchito zotsekemera zachilengedwe (fructose, sorbitol) zithandizira kukonza kukoma kwa malonda;
• adalola kuwonjezera uchi wochepa, cocoa, mtedza, sinamoni ndi vanila;
• ngati maphatikizowo akuphatikiza zipatso ndi zipatso, ndiye kuti zonunkhira ndibwino kuti zisawonjezere kapena kuchepetsa kwambiri kuchuluka kwake;
• osagwiritsa ntchito mchere - ndi bwino kudya ayisikilimu kawiri pa sabata m'magawo ang'onoang'ono makamaka m'mawa;
• Onetsetsani kuti mwawongolera kuchuluka kwa shuga mutatha kudya mchere;
• Musaiwale za kumwa mankhwala ochepetsa shuga kapena mankhwala a insulin.

Ma ice cream opanga tokha

Ayisikilimu wopangidwa ndi nyumba ndiyabwino ngati mchere. Zakudya zopangidwa ndi nyumba zimapangidwa popanda shuga, pogwiritsa ntchito mafuta ocheperako ndipo mulibe zinthu zowonjezera zowonjezera zomwe zimawonjezeredwa ndi mitundu yamafakitale ya ayisikilimu.

Pa ayisikilimu wapanyumba mudzafunika: mazira 4 (mapuloteni okha ndi omwe angafunike), theka lagalasi la yogurt yachilengedwe yopanda mafuta, magalamu 20 a batala, fructose kulawa pafupifupi 100 g, ndi zipatso zingapo.

Pakudya mchere, zonse zatsopano komanso zachisanu za zipatso kapena zipatso ndizoyenera. Monga zowonjezera, koko, uchi ndi zonunkhira, sinamoni kapena vanillin amaloledwa.

Amenyani azungu mu chithovu cholimba ndikusakaniza bwino ndi yogati. Mukutentha osakaniza pa moto wochepa, onjezerani fructose, zipatso, batala ndi zonunkhira ku yogurt.

Unyinji uzikhala wophatikizidwa kwathunthu. Lolani kusakaniza kuti kuzizire ndipo ikani pansi pa alumali pansi pa firiji. Pambuyo maola atatu, misa imayambitsidwanso ndikugawa mitundu. Zakudya zotsekemera ziyenera kuziziritsa bwino.

Mukatha kudya gawo la ayisikilimu wodzipangitsa, mutatha maola 6, muyenera kuyeza kuchuluka kwa shuga. Ino ndi yokwanira kuti thupi lithe powonjezera shuga. Pakusintha kwakukulu m'moyo wabwino, mumatha kudya kangapo kangapo kangapo pamlungu kangapo pamlungu.

Curd Vanilla Chithandizo

Mudzafunika: mazira awiri, 200 ml wa mkaka, theka la paketi la tchizi chamafuta ochepa, supuni ya uchi kapena zotsekemera, vanila.

Menyani azungu azizilombo ndi thovu lolimba. Pogaya kanyumba tchizi ndi uchi kapena wokoma. Sakanizani mapuloteni osakanizidwa mu curd, kutsanulira mkaka ndikuwonjezera vanila.

Sakanizani misa ndi yolks yolukidwa ndikugunda bwino. Gawani unyinji wa curd mu mafomu ndikuyika pansi pang'onopang'ono kwa firiji kwa ola limodzi, kusakaniza nthawi ndi nthawi. Ikani mafomu mufiriji mpaka okhazikika.

Zakudya zopatsa thanzi

Fructose ayisikilimu amakupatsani mwayi kuti mugwirenso ntchito masiku otentha a chilimwe ndipo sikuvulaza thanzi lanu, popeza mulibe shuga ndi mafuta ambiri.

Pakudya mchere mudzafunika: supuni 5 za kirimu wowawasa wopanda mafuta, theka la supuni ya sinamoni, theka la kapu ya madzi, fructose, 10 g wa gelatin ndi 300-400 g wa zipatso zilizonse.

Kumenya wowawasa zonona, kuwaza zipatso kukhala puree ndi kuphatikiza onse akuluakulu. Thirani fructose ndi kusakaniza. Tenthetsani madzi ndikuthira gelatin mmenemo. Lolani kuziziritsa ndikusakaniza mabulosi. Gawirani zonunkhira zija m'matini ndikuyika mufiriji mpaka zovuta.

Njira ina yothandizira chipatso ndi mabulosi achisanu kapena zipatso. Phatikizani zipatso zoponderezedwa ndi gelatin isanayambike, onjezani fructose ndipo, kugawa mitundu, amaundana. Zakudya zoterezi zimakwanira bwino m'zakudya za odwala omwe ali ndi matenda a shuga a 2.

Mutha kupanga ayezi yazipatso. Finyani msuziwo kuchokera ku malalanje, mphesa kapena maapulo, onjezerani zotsekemera, tsanulirani ku zisoni ndikuzizira.

Tiyenera kukumbukira kuti ngakhale madzi owundana ndi mankhwala ochepetsa mphamvu ya kalori, amalowetsedwa mwachangu m'magazi, omwe amachititsa kuchuluka kwa shuga.

Chifukwa chake, chithandizo choterechi chikuyenera kuchitika mosamala. Koma mchere woterewu ndiwothandiza kukonza shuga wochepa.

Pulogalamu ya ayisikilimu ya nthochi idzafuna kapu ya yogati yachilengedwe ndi nthochi zochepa.

Mu Chinsinsi ichi, nthochi imakhala ngati chosula zipatso ndi zotsekemera. Sendani ndikudula zipatsozo mzidutswa. Ikani mufiriji kwa maola angapo. Pogwiritsa ntchito blender, phatikizani yogati ndi zipatso zachisanu mpaka yosalala. Gawani ndi nkhungu ndikuyika mufiriji kwa maola 1.5-2.

Zakudya zonona ndi shuga ndi ayisikilimu

Ma ayisikilimu amchere omwe amakhala ndi mafuta amakhala ndi mafuta ambiri ngati ali apamwamba kwambiri komanso achilengedwe, koma mapuloteni a soya nthawi zambiri amawonjezeredwa m'malo mwake ndi zonona. Zosankha zonsezi ndi mchere wofunikira kwa odwala matenda ashuga.

Kugwiritsa ntchito koko ndi mkaka wokhala ndi mafuta ochepa, kunyumba, mumatha kuphika chokoleti cha chokoleti chokhala ndi index yotsika ya glycemic ndi shuga wopanda. Ndikulimbikitsidwa kuti muzidya mutatha kudya kadzutsa kapena nkhomaliro, ayisikilimu wotero sioyenera chakudya chamadzulo.

Zofunika: Dzira limodzi (mapuloteni), theka la kapu ya mkaka wosakhazikika, supuni ya cocoa, zipatso kapena zipatso, fructose.

Menyani mapuloteni ndi zotsekemera mu chithovu cholimba ndikuphatikiza mosamala ndi mkaka ndi ufa wa cocoa. Onjezani zipatso ku mkaka, sakanizani ndikugawa m'magalasi. Kuzizira mufiriji, kolimbikitsa nthawi zina. Finyani ayisikilimu womalizidwa ndi mtedza wosenda kapena zestu za lalanje.

Mutha kuchepetsanso index ya glycemic ndi mapuloteni, ndikuikamo mkaka. Itha kusakanizika ndi zipatso zophwanyika ndi tchizi chokoleti ndikupeza mchere wochepa komanso wopatsa thanzi.

Kanema wazakudya wazakudya:

Chifukwa chake, odwala omwe ali ndi matenda ashuga nthawi ndi nthawi amatha kugula gawo la ayesikirimu kapena kupanga nyumba, podziyang'anira pachitetezo.