Kodi ndizotheka kubereka ndi matenda a shuga a mtundu wachiwiri

GI ndi chisonyezo cha zotsatira za zakudya zosiyanasiyana zamagulu a magazi. Mkulu akakhala mndandanda wazomwe zimapangidwira, momwe zimachitika mwachangu machitidwe a mafuta m'thupi zimachitika, ndipo potero, mphindi yowonjezera kuchuluka kwa shuga imakwera.

Kuwerengera kumakhazikitsidwa ndi glucose wa GI (100). Kuwerengera kwa zinthu zomwe zatsalira ndi zinthu zake kwa izo kumatsimikizira kuchuluka kwa mndandanda wawo.

GI imawerengedwa kuti ndi yotsika, motero ndiyotetezeka kwa wodwala yemwe ali ndi matenda ashuga, ngati zizindikiro zake zili pamtunda kuchokera pa 0 mpaka 39. Kuchokera 40 mpaka 69 ndi avareji, ndipo pamwamba 70 pali mndandanda wokwera.

Kudzikongoletsa ndi kuyambiranso sizimagwiritsidwa ntchito ndi okhawo omwe akudwala "matenda okoma", komanso ndi omwe akuyesera kukhala ndi moyo wabwino komanso kutsatira mfundo za kudya moyenera. Zizindikiro za GI, zophatikiza ndi calorie, kuchuluka kwa mapuloteni, mafuta ndi chakudya chamafuta akuluakulu amasonyezedwa patebulopo.

Bulgur - imapindulitsa ndi kuvulaza amayi, kuchepa thupi, komanso matenda ashuga

Wina ndi chidwi, ndipo ambiri ali ndi malonda omwe amakonda, gululi posachedwapa lakhala malo olimba pamashelefu athu. Ndipo funso likubwera, kodi tikudziwa chiyani za zabwino ndi zoopsa za bulgur zaumoyo wathanzi, ndipo mwambiri, ndimphaka wamtundu wanji komanso momwe mungaphikirere zachilendo izi. Lero mudzalandira mayankho a mafunso onsewa.

Bulgur - phala ili ndi chiani

Bulgur, kapena burgul, bulgor, gurgul, monga amatchedwanso groats a mayiko ena, ndi tirigu wa tirigu amakonzedwa m'njira yapadera. Pali umboni kuti ma groats omwe ali ndi dzinali adadziwika zaka 4000 zapitazo.

Zachilendo kwa ogula, tirigu omwe ali m'maiko a Kum'mawa, Mediterranean, India ndi Balkan ndi amtunduwu ndipo amakongoletsa zakudya zawo zamayiko ndi maphikidwe a mbale zambiri.

Europe adadziwana ndi achifwamba kale kwambiri kuposa ife; amalonda odzipereka a Maghreb adabwera nawo zaka mazana angapo zapitazo. Tangoganizirani momwe amalondawa adayamikirira ngati atabweretsa phala, yomwe imatenga malo ambiri pazombo, komanso zokometsera zamtengo wapatali ndi zonunkhira.

Amadziwika kuti poyamba, kale, njere zimapezeka ndi ma buku, m'malo motalika, njira. Tirigu anali kuwiritsa kapena kuwaza ndi madzi otentha, kenako nkuuma, ndiye kuti njere ndi chipolopolo chimachotsedwa, ndikuphwanyidwa. Chosangalatsa ndichakuti m'malo omwe mbiri yakale imagawa, njirayi imagwiritsidwabe ntchito.

Chinsinsi cha amazisamalira odwala matenda ashuga

Nthawi zambiri phala nthawi zambiri imapangidwa ndi batala, nyama kapena masamba. Koma si onse maphikidwe omwe ali oyenera kwa odwala matenda ashuga amtundu uliwonse. Chinsinsi chotetezeka komanso chovomerezeka ndichabwino kwambiri ndi masamba. M kuphika:

1. Kaloti akanadulidwa bwino, tsabola wa belu ndi clove wa adyo. Tsabola kapena karoti akhoza kusinthidwa ndi phwetekere.
2. Chimangirizo chimathiridwa mu poto, chimanga, nandolo ndi masamba osankhidwa amayikiramo.
3. Sakanizani, nyengo ndi mchere ndi mafuta a maolivi.
4. Kusakaniza kumathiridwa ndi madzi otentha ndikuphimbidwa ndi chivindikiro kwa mphindi 20.

Chinsinsi cha mtundu wachikale wa matenda ashuga: phala limathiridwa ndimadzi otentha, mchere wowonjezera umawonjezedwa, mbaleyo imasiyidwa pansi pa chivindikiro kwa mphindi 20.

Kapangidwe kake ndi zopatsa mphamvu zamafuta amphongo

Ndikofunikira kudziwa. ALIYENSE ayenera kudziwa za izi.

DZIWANI IZI: Asayansi akhazikitsa ubale KUYESA.

Zapezeka kuti 50% yamatenda onse amayamba chifukwa cha BACTERIA ndi PARASITES, monga Giardia, Ascaris ndi Toxocara. Kodi majeremusi awa ndi owopsa bwanji? Amatha kusokoneza thanzi komanso ngakhale moyo, chifukwa zimakhudza mwachindunji chitetezo cha mthupi, ndikuvulaza. Mu 95% ya milandu, chitetezo cha mthupi chimakhala zopanda mphamvu kutsogolo kwa mabakiteriya, ndipo matenda satenga nthawi yayitali.

Kuti muiwale za majeremusi kamodzi, osakhalabe ndi thanzi, akatswiri ndi asayansi amalangizidwa kuti atenge 1 RUBLE.

Couscous - zikuonetsa ndi contraindication ntchito

Couscous si chakudya chotchuka kwambiri m'dziko lathu. Inde, ndipo m'mashelefu asitolo adawonekera posachedwa. Koma chifukwa cha kukoma kwake kosangalatsa, kuphika kosavuta, kunalawa ndikuyamba kukhala alendo alendo patebulo ku Russia.

Mbiri yoyipa

M'mayiko monga Algeria, Morocco, Spain, France, zidzukulu zimatha kupezeka nthawi zambiri, zimatha kukonzedwa ndikugawidwa m'malesitilanti okwera mtengo. Chogulitsachi chimawonetsa kuti sizachilendo komanso zosowa, koma zonse zomwe zili nazo ndizosavuta. Awa ndi mipira yaying'ono yolungidwa kuchokera ku mitundu ya chimanga monga:

M'mitundu yoyambirira, semolina adagwiritsidwa ntchito kuphika. Kuphika zizolo komweko kumadziwika kuti ndi ntchito ya akazi. Semolina adathiridwa mbale yothira pansi, atakonkhedwa ndi ufa, zonsezi zidapakidwa madzi pang'ono, kenako adayamba kukunkhuniza ndi zala zanu mpaka zonse zidasanduka mipira yaying'ono. Kuphatikiza apo, anaziwaza pogwiritsa ntchito sini kuti achotse ufa wambiri ndikuwuma bwino. Kenako phala idakonzedwa kuchokera ku mipira iyi.

Mbaleyi inakopa anthu kwambiri mpaka idayamba kutchuka ku Middle East komanso ku Mediterranean. Madera ena ayamba kusintha njira yabwino kwambiri. Masiku ano, njira zopangira zinthuzi ndizodzipangira zokha ndipo semolina imagwiritsidwa ntchito pokonzekera.

Kodi maubwino ndi chiyani?

Izi zimapangidwa mosavuta, pomwe zimakwaniritsa bwino thupi la munthu. Mtengo wake wamphamvu kwambiri ndiwofunikira muzakudya kwa akatswiri othamanga, ana, anthu ogwidwa ntchito pamaudindo okhudzana ndi ntchito yayikulu.

Popanda kukokomeza, imatha kutchedwa "cocktail" ya vitamini, chifukwa ndiwambiri mavitamini a B. Chifukwa cha kukhalapo kwa vitamini B5, bincous ndiyabwino kukhazikitsa mkhalidwe wamanjenje, kugwiritsa ntchito kwake mopitirira muyeso, kukhumudwa komanso kusowa tulo ndilopanda phindu. Vitamini B5 imakhudza bwino tsitsi ndi khungu.

Chifukwa chamasamba ake osavuta, mazira ali abwino kwa anthu omwe ali ndi matenda am'mimba. Kuthandizanso kukonzanso chakudya cham'mimba ndikukhazikitsa njira yoyeretsera thupi nthawi zonse.

Ubwino wa mazere amalola kuti ugwiritsidwe ntchito bwino m'zakudya za anthu odwala matenda ashuga, chifukwa zakudya zamagulu omwe ali m'gulu lake zimatengedwa pang'onopang'ono, kuchuluka kwa shuga m'magazi kumachitika bwino. Ngati mumaphatikizira pafupipafupi, mutha kuchepetsa kwambiri matenda ashuga.

Mavitamini ndi michere omwe amaphatikizidwa mu malonda amaloleza kuti azigwiritsidwa ntchito mochizira matenda osiyanasiyana. Imachepetsa magazi m'thupi.

Kukhalapo kwa mkuwa kumapangitsa kuti hemoglobin iwonjezeke. Kutumiza kwa phala imodzi yopanda magalamu 100 a mankhwala kumatha kuphimba gawo limodzi mwa magawo anayi a mkuwa tsiku lililonse, womwe umafunika kuti munthu akhale wathanzi. Couscous imagwiritsidwa ntchito ngati njira yoteteza ku matenda ogwirizana komanso oyambira kuimvi, imapangitsa tsitsi kukhala lolimba komanso lowala, limapangitsanso kupanga kwa mahomoni ogonana achikazi ndi kagayidwe kamchere wamchere.

Kugwiritsa ntchito chinthu chofufuza ngati potaziyamu yathanzi la mtima kumakhala kwabwino kwambiri. Chifukwa cha kuchuluka kwake kwa mavitamini ndi mchere wambiri, phala ndi yabwino kudyetsa anthu ogwira ntchito m'maganizo, imabwezeretsa ntchito zaubongo mosavuta, yomwe imawonongeka ndi kupsinjika kwakukulu.

Zowopsa za msuweni

Izi zodabwitsa zitha kuvulazidwa pawiri.

1. Couscous imatha kuvulaza anthu omwe amalekerera tirigu ndi mbewu zina.
2. Chifukwa chokhala ndi zopatsa mphamvu zambiri, zopatsa mphamvu pafupifupi 380 pa gramu 100 zilizonse zouma, makoswe amatha kuvulaza azimayi omwe amawunika momwe amawonekera. Chifukwa chake, muyenera kugwiritsa ntchito mankhwalawo ngati zakudya zake zili zoyenera komanso zoyenera. Kupanda kutero, zitha kutsogolera kuoneka ngati mapaundi owonjezera.

Maphikidwe aubwino

Njira yabwino ndikuphika zakudya zaukwati, chifukwa ndi njira yotere yomwe ingasungitse zinthu zonse zomwe zimapezeka m'zinthu izi. Njira zophika zowopsa zitha kuvulaza malonda powononga mavitamini ndi michere yonse yofunika.

Pakhomopo pa sitolo pali mitundu iwiri ya bincous - yachilendo komanso yopanga mankhwala. Kuphika chinthu chotsirizika, ingothirirani madzi otentha mkati mwake kwa mphindi zingapo ndipo mbale yakumbuyo yakonzeka. Onjezani madontho ochepa a mandimu, adzakhala abwino.

Krupa amayenda bwino ndi nsomba ndi nsomba zam'madzi, masamba ndi zipatso, mtedza, zokometsera zosiyanasiyana. Kugwirizana kwa njere kumakupatsani mwayi kuti muziphika zomwe zili zosiyanasiyana komanso zosangalatsa.

Nthawi zambiri, chimanga chimagwiritsidwa ntchito ngati mbale yodyera mbali zosiyanasiyana za nyama kapena nsomba. Powonjezera zokometsera zosiyanasiyana, monga curry, anyezi, msuzi wa soya, zimapatsa mbalezo zokoma nthawi zonse.

Kupatula izi, palinso maphikidwe ena osangalatsa a zakudya zachikhalidwe komanso zamasamba.

Mwachitsanzo, saladi. Onjezani parsley, letesi wobiriwira, timbewu tonunkhira, zobiriwira zobiriwira, phwetekere, nkhaka kwazala, nyengo ndi mafuta a azitona ndi mandimu. Saladi yosavuta, yabwino komanso yokoma kwambiri ndi yokonzeka.

Couscous imapanga pilaf yosangalatsa, makamaka ngati mukuwonjezera barberry pang'ono ndi zira kuti mulawe. Phala ili limayenda bwino ndi bowa kapena nkhuku. Mbale yabwino imapezeka ngati mumawonjezera zamasamba ku masamba ophika, onjezani msuzi pang'ono ndi nyengo ndi zonunkhira zonunkhira ndi dontho la mandimu.

Palinso maphikidwe a mchere omwe amapangidwa kuchokera ku izi. Ku Morocco, kudziko la eni ichi, amakonda kudya ndi zoumba ngati zotsekemera. Grandmouscous imasakanizidwa ndi batala pang'ono, zoumba, owazidwa shuga ndi sinamoni. Chakudya choyambirira komanso chosangalatsa ndi chokonzeka.

Kodi kubereka ndi kopindulitsa kapena koyipa kwa odwala matenda ashuga?

Ndi shuga, ndikofunikira kutsatira zakudya. Komabe, izi sizitanthauza kuti chakudyacho chidzakhala chosangalatsa komanso chosangalatsa. Itha kusinthidwa mosavuta.

Njira imodzi ndikumpatsira matenda ashuga. Masewera olimbitsa thupi samakoma komanso osavuta kukonzekera, komanso wathanzi labwino.

Adawoneka m'mashelu aposachedwa, ambiri sazindikira za zake. Nkhaniyi ikufotokozerani ngati zopatsa shuga zitha kugwiritsidwa ntchito pa matenda ashuga komanso momwe mungamaphikire .ads-pc-2

Kodi malonda ake ndi otani?

Kuyambira pachiyambi pomwe, mapira amatchedwa zokoma, ndipo pokhapokha ngati chimangachi chimapangidwa ndi tirigu. Kunja, amafanana ndi mpunga wozungulira, kukula kwake ndi 1-2 mm. Kwawo panthawiyo sizikukhazikitsidwa.

Malinga ndi zofalitsa zina, iyi ndi Morocco, malinga ndi Libya kapena Tunisia wina. Komanso, m'chigawo chilichonse, miyambo yakukonzekera imakhala yosiyana kwambiri. Mwachitsanzo, ku Algeria amapangidwa kuchokera ku semolina. Kuti muchite izi, umasakanizidwa ndi shuga ndi mazira, batala ndi yisiti. Ku Tunisia, timagulu ta tirigu ting'onoting'ono timayang'ana, omwe amaphatikiza ndi mafuta a maolivi ndi madzi.

Ndiye kodi tsou? Zinanenedwapo kale kuti poyamba anali mapira. Chifukwa cha kukonza kwa kupanga, adayamba kugwiritsa ntchito tirigu - mitundu yofewa komanso yolimba. Kupeza kukula kofananako, abale ake anali kuzingidwa. Mpaka pano, ntchito zonse zimakonzedwa .ads-mob-1

Krupa ali ndi izi:

• Mavitamini Bkukhala gwero lamphamvu
• chitsuloKuthanso magazi mwachangu kapena kubwezeretsa,
• potaziyamu kuti madzi asakhale otakasuka,
• phosphorouslakonzedwa kuti ilimbikitse minofu ndi mafupa,
• mkuwakusintha hemoglobin mulingo,
• chakudya kubwezeretsa mphamvu
• CHIKWANGWANI chamafutaamatha kusintha kagayidwe kake.

Zothandiza katundu

Couscous ndi chida chomwe chimatengeka mosavuta ndi thupi, kotero momwe zimagwirira ntchito m'mimba zimapezeka mosadabwitsa. Kuphatikiza apo, thupi lonse limalandira mphamvu zowonjezereka ndikupindula.

Zothandiza pazogulitsa ndizotsatira:

• amatsuka matumbo ku poizoni, amakhudza bwino dongosolo logaya chakudya,
• imakhutitsa mwachangu ndipo imasunthika
• amachepetsa magazi m'thupi,
• amathandiza kuyamwa calcium bwino
• Kulimbana ndi kusowa tulo komanso kulimbitsa chitetezo cha mthupi, kumawonjezera hemoglobin,
• imathandizira kuthana ndi kukhumudwa, kupsinjika,
• imalimbitsa ntchito yaubongo, imakhazikika m'madzi amchere wamchere ndikugwiritsa ntchito mosalekeza,
• Amatulutsa khungu ndi khungu, amalimbitsa ukalamba wake,
• imathandizira kuyimitsa tsitsi ndikutchingira tsitsi loyera,
• zimakhudza ntchito ya mtima, zimalepheretsa chitukuko cha matenda oopsa.

Ndizofunikiranso kudziwa kuti kubereka sikungaloŵe m'malo mwa amayi apakati, popeza kukhalapo kwa nucleic acid kumathandizira kukulira kwakhanda kwa mwana wosabadwa ndikuchotsa kusiyana. Kuphatikiza apo, kwa ana okulirapo chaka chimodzi, izi ndizabwino kwambiri muzakudya. Zimakongoletsa dongosolo lamanjenje komanso zimathandizira kugona kwa mwana.

Contraindication

Phala ili ndi kukoma kosangalatsa ndipo lili ndi zambiri zothandiza.

Couscous ilibe zotsutsana, ndipo imatha kukhala zovulaza pawiri, izi:

• pamaso pa kunenepa kwambiri. Chifukwa cha kuchuluka kwambiri kwa kalori, anthu omwe amawonera manambala amatha kupeza mapaundi owonjezera. Chifukwa chake, ndikofunikira kuyambitsa phala ili muzakudya mosamala,
• ndi tsankho la munthu payekhapayekha mbewu, makamaka tirigu. Izi zitha kuyambitsa thupi.

Couscous ndi shuga

Couscous glycemic index ili ndi ma 65 mayunitsi, koma phala ili limakulitsa kuchuluka kwa glucose, ngakhale limayenda pang'onopang'ono. Ndipo index ya glycemic yophika yacouscous imakhala yapamwamba kwambiri.ads-mob-2

Izi zitha kuikidwa m'malo mwa ena omwe ali ndi mavitamini ndi michere yambiri. Nthawi yomweyo, sikofunikira konse kusiya mankhwala okoma ngati amenewo.

Pazinthu zochepa, ndizotheka kugwiritsa ntchito ndipo sizibweretsa vuto lililonse. Chinthu chachikulu pankhaniyi ndikutsatira malamulo ophika. Pansipa pali maphikidwe ena omwe angakhale oyenera kwa odwala matenda ashuga.

Maphikidwe othandiza

Zomwe zimaphika mwachizolowezi kuphika phala lililonse ndizovala mafuta komanso kuwonjezera zamasamba ndi nyama. Komabe, kwa odwala matenda ashuga komanso omwe akufuna kuchepetsa thupi, ndibwino kupatula mafuta ndikugwiritsa ntchito njira zina zophikira.

Njira yabwino ndi phala ndi masamba, omwe amaphatikiza izi:

• 200 gr. wamkulu
• karoti imodzi
• 100 gr. chimanga zamzitini
• tsabola m'modzi, makamaka ofiira,
• 100 gr. nandolo (ikhoza kugwiritsidwa ntchito monga zamzitini kapena zatsopano),
• chovala chimodzi cha adyo
• basil ndi cilantro,
• supuni ya mafuta a azitona.

Kuti mukonze masamba, muyenera kudula ndikusakaniza ndi chimanga, nandolo ndi chimanga. Kuphika mbewu monga chimanga sikofunikira. Ndikokwanira kuthira madzi otentha pachilichonse ndikuchiyika kwa mphindi 20-25, pambuyo pake mbaleyo itakonzeka. Mukatumikira, kongoletsani ndi zipatso zakumera.

Kuphatikiza pa masamba, mutha kugwiritsa ntchito nyama. Kuti muchite izi, muyenera izi:

• 300 gr fillet nkhuku,
• 250 gr wamkulu
• 250 gr chimanga, nandolo zobiriwira, tsabola ndi anyezi,
• 300 ml ya madzi kapena msuzi.

Kuti mukonze izi, muyenera kudula kaye nyama kukhala ma cubes ndikuwuphika kwa mphindi 5.

Masamba odula kapena osokonekera ayenera kuwonjezeredwa ku nyama, kuthira madzi kapena msuzi ndikuthira mumphaka. Kenako, chilichonse chiyenera kusakanikirana, mchere kulawa ndi kuphimba. Zosakaniza zonse ziyenera kutenthedwa pamoto wochepa kwa mphindi 5.

Couscous sikuyenera kokha mbale zam'mbali, koma amathanso kukhala gawo la sopo ndi saladi. Kuti akonze saladi, nkhaka ndi tomato nthawi zambiri zimawonjezeredwa, zonse zimasakanizidwa, zokometsedwa ndi mafuta a azitona ndi mandimu.

Msuzi ungathe kukonzedwa kuchokera pazinthu zotsatirazi:

• theka kapu ya abale,
• karoti imodzi ndi anyezi umodzi,
• 3 cloves wa adyo,
• mapaundi a tomato,
• lita imodzi ndi theka wamadzi,
• mafuta a azitona
• zonunkhira (tsabola wakuda, coriander, zira, timbewu, ndi zina),
• chilantro chokongoletsera.

Kuti akonze mbale, gawo loyamba ndikuphika kaloti, anyezi ndi adyo. Ndikofunika kupukutidwa kuchokera ku tomato ndikudula mu cubes. Kuti muchite izi, ayenera kumizidwa m'madzi otentha kwa miniti. Pambuyo pa izi, ndikofunikira kuwonjezera mafuta poto ndikuwaza mopepuka anyezi.

Kenako, masamba otsalawo amawonjezeredwa ndikuwathandizira kwa mphindi 5. Pa gawo lotsatira, muyenera kuthira madzi, mchere ndi kuwonjezera zonunkhira, dikirani chithupsa. Madzi akaphika, ndikofunikira kuwonjezera phala kuti muchotse mbale pamoto. Pakatha mphindi 10, mbaleyo ikhala itakonzeka.

Kanema wothandiza

Couscous ndi chida chofunikira chomwe chimakhala chofunikira kwambiri kwa ana, okalamba komanso othamanga, chifukwa amatha kuthamanga thupi mosavuta komanso ali ndi zinthu zambiri zothandiza. Komabe, ndikusamala kwambiri kugwiritsa ntchito kwa odwala omwe ali ndi matenda a shuga mellitus, chifukwa ngakhale ndiyosachedwa, koma phala ili limatha kuwonjezera kuchuluka kwa shuga m'magazi. Chifukwa chake, ndikofunikira kuti musagwiritse ntchito molakwika, koma mutha kusiyanitsa zakudyazo kawiri pa sabata ndikukumbukira kuti mankhwala opatsa mphamvu kwambiri ngati amenewo safuna magawo akulu.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin