Ndi nsomba iti yomwe ili ndi shuga?
Moni kwa inu owerenga okondedwa! Nsomba imadziwika kuti ndi nkhokwe yazakudya zofunika mthupi, zazikulu komanso zazikulu. Izi zimayenera kupatsidwa chakudya ndi munthu aliyense. Nthawi zambiri, odwala matenda ashuga "akuvutika" ndi zovuta zopatsa thanzi, funso limabuka ngati ndizotheka kusintha zakudya zawo ndi nsomba. Chifukwa cha nkhaniyi, mutha kuphunzirapo za momwe zinthu zomwe zimaphatikizira m'madzi a nsomba pazomwe zimayambitsa matenda ashuga, malamulo osankha "oyenera" omwe ali oyenera kudya, komanso kudziwa maphikidwe ena othandiza.
Zokhudza zabwino za nsomba
Zogulitsa zomwe zavomerezedwa kuti zitha kugwiritsidwa ntchito mu shuga ndizochepa. Pankhaniyi, odwala matenda ashuga, kuti apitirize kugwira ntchito bwino kwa ziwalo ndi ziwalo zina zofooka kale, ndikofunikira kukwaniritsa mulingo wazofunikira zonse menyu omwe ali ndi "zoletsa" kale.
Mwa kuchuluka kwa mapuloteni, palibe chomwe chimapezeka kwa ogula chomwe chingafanane ndi nsomba. Mapuloteni awa ndi athunthu komanso amathandiza kwambiri kugaya chakudya. Mankhwala, kuphatikizapo mavitamini ndi ma amino acid, ayenera kuperekedwa mokwanira ku thupi la odwala matenda ashuga. Kupatula apo, ndi mapuloteni omwe amathandiza kwambiri pakupanga insulin.
Nsomba ndizofunikira kwambiri kwa odwala matenda ashuga omega-3 ndi omega-6 mafuta acids. Izi ndizofunikira pa:
- kukhathamiritsa kwa njira zingapo
- kulimbana ndi kunenepa kwambiri
- pewani matenda a mtima,
- anti-yotupa,
- Kubwezeretsa kwa kayendetsedwe kazoyang'anira ndi zovuta za trophic.
Nsomba imathandizanso chifukwa chokhala ndi mavitamini ambiri (magulu B, A, D ndi E), komanso zinthu zina (potaziyamu, ayodini, magnesium, fluoride, phosphorous ndi ena).
Ngakhale zabwino zonse zopangidwa ndi nsomba, ndikugwiritsa ntchito kwambiri, mutha kubweretsa thupi kuti likhale ndi mapuloteni. Kugwira ntchito kwa chakudya cham'mimba komanso kachitidwe ka mankhwala a shuga (makamaka ndi matenda a shuga a 2) ndikovuta kwambiri chifukwa cha atherosulinosis. Ndipo kudya kwambiri mapuloteni, machitidwe omwe adatha kale ayenera kuthana ndi katundu wambiri.
Kodi odwala matenda ashuga ayenera kudya chiyani?
Nthawi zambiri, anthu odwala matenda ashuga nawonso amalimbana ndi kunenepa kwambiri. Ndi chifukwa cha matenda a "concomitant" omwe mtundu wachiwiri wa matenda ashuga (osadalira insulin) umatha kukhala nawo. Chifukwa chake, malinga ndi malingaliro omwe amalimbikitsa pakudya, odwala ayenera kupatsidwa chidwi ndi mitundu yamafuta ochepa, nsomba zam'madzi zochepa, onse amtsinje ndi nyanja. Mankhwalawa akhoza kuthandizidwanso, kuwiritsa, kuwotchera ndi kuphika, komanso kuyamwa.
Kudya nyama yam'madzi yokazinga ndikosayenera kwambiri. Izi zimachitika osati chifukwa cha maphikidwe apamwamba a mbale, komanso kuchuluka kwa kapamba, komwe sikungathe kukonza bwino chakudya ndi michere ya pancreatic.
Ndikofunika kupatutsa zakudya zam'madzi:
Mutha kuphatikizaponso nsomba ku menyu. Ngakhale amalembedwa ngati mitundu yamafuta, yokhala ndi dosed, salmon imatha kuperewera kwa Omega-3, yemwe "amasamalira" kukula kwamagulu abwinobwino a mahomoni.
Kudya nsomba za matenda ashuga sikuyenera kukhala kwatsopano. Itha kuphatikizidwa ndi kuvala kirimu wowawasa kochepa, mandimu a mandimu kapena zokometsera popanda tsabola wowotcha.
Komanso, odwala matenda ashuga nthawi zina amatha kumwa nsomba zamzitini okha, phwetekere kapena msuzi wina aliyense wachilengedwe.
Koma ndi nsomba zina zamatenda a shuga ndikwabwino kuti musachite nawo izi:
- zamafuta
- nsomba zamchere komanso zosuta, "zolimbikitsa" kusungunuka kwa madzi ndikumathandizira kuti thupi lizioneka ngati edema,
- chakudya chamafuta chamafuta kwambiri,
- nsomba caviar, yodziwika ndi kuchuluka kwa mapuloteni.
About mafuta a nsomba ndi kufunikira kwake pochiza matenda a "shuga"
Chifukwa cha zovuta za metabolic zomwe zimayamba chifukwa chosowa insulini, odwala matenda ashuga amafuna mavitamini ambiri kuposa munthu wathanzi. Mothandizidwa ndi mavitamini A ndi E, mafuta a nsomba adatha kupatsa mutu wabwino nkhumba, ng'ombe ndi mafuta a mutton. Chifukwa cha mavitamini A okhala ndi mavitamini A, khodi (chiwindi) imatha kuwonetsedwa ngati vitamini "kukonzekera". Pafupifupi 4.5 mg ya mavitamini ndi 100 g ya mankhwala.
Mafuta a nsomba ali m'gulu la mafuta a polyunsaturated - zinthu zomwe zimalimbana ndi atherosulinosis. Ngati mafuta odzazidwa amakonda kuwonjezera kuchuluka kwa cholesterol, ndiye chifukwa cha mafuta a nsomba, m'malo mwake, mutha "kuwongolera" cholesterol. Izi, sizingalole kuti ma atherosselotic malo akhazikike pamakoma amitsempha.
Chifukwa chake, mafuta a nsomba ali ndi gawo lapadera muzakudya za shuga. Komabe, ziyenera kukumbukiridwa kuti mbale zokhala ndi chinthuchi zimakhala ndi zopatsa mphamvu zambiri. Chifukwa chake, kugwiritsa ntchito mafuta a nsomba, komanso nsomba zam'madzi, ziyenera kukhala zoperewera.
Maphikidwe ena othandiza
Monga tanenera kale, kudya nsomba za matenda ashuga ndizovomerezeka, koma sikuyenera kukhala mafuta. Pollock imadziwika kuti ndi njira yotsika mtengo kwambiri; pike perch ndiokwera mtengo. Kuphatikiza pazomwe mumapezeka nsomba, muyenera kutsatira zomwe zakonzekera.
Zakudya zopindulitsa kwambiri za anthu odwala matenda ashuga ndi monga:
- Nsomba zokhazokha mu msuzi wowawasa wowawasa.
Ndasambitsa, kudula mzidutswa nsomba zomwe zimayikidwa mu poto lalikulu ndikuzama.
Kenako, onjezerani mchere pang'ono ndi mphete zokhala ndi leek (mutha anyezi).
Anyezi "amaphimbidwa" ndi zonona wowawasa wowonda (mpaka 10%), wosakanizidwa ndi adyo wosenda ndi mpiru. Poto imatha kudzazidwa ndi zigawo zingapo.
Pambuyo kuwonjezera madzi pang'ono, nsomba zimayenera kupatsidwa mafuta kwa mphindi 30 kuposa kutentha pang'ono. Cossack nsomba casserole.
Nsomba iliyonse, yosanjidwa ndi filleti ndikuwotchera mu uvuni, imayenera kuthiriridwa pang'ono ndi mchere, tsabola kapena zonunkhira.
Kuphatikiza apo, nsombayo imakutidwa ndi mphete za anyezi zosakanizidwa ndi magawo a mbatata.
Kenako, nsomba yomwe ili ndi "mbale yakumbuyo" imakutidwa ndi kirimu wowawasa ndikuyika mu uvuni. Mtsukowo umaphikidwa mpaka utapeza kutumphuka kwa bulauni.
Nsomba ndi chakudya chopanda chakudya. Chifukwa chake, silimadzazidwa ndimbale ya mikate. Koma, izi zimakhudzanso mbale zodziyimira pawokha. Mukaphatikiza mbale za nsomba ndi zophatikiza zama carbohydrate, kuwerengetsa XE ndikofunikira.
