Kodi kudya oatmeal a shuga?

Tikukupatsani kuti muwerenge nkhaniyi pamutuwu: "oatmeal a shuga" ndi ndemanga kuchokera kwa akatswiri. Ngati mukufuna kufunsa funso kapena kulemba ndemanga, mutha kuchita izi pansipa, nkhaniyo itatha. Katswiri wathu wamtundu wa endoprinologist adzakuyankhirani.

Oatmeal - chakudya cham'mawa komanso chopatsa thanzi choyambira chachikulu mpaka tsiku.

Oatmeal ndi ochepa pama calories komanso olemera mu fiber, zomwe zimapangitsa kukhala chakudya chabwino kwa anthu omwe amawunika kulemera kwawo.

Komabe, ili ndi chakudya chamagulu ambiri. Pachifukwa ichi, anthu omwe ali ndi matenda ashuga angakayikire kufunikira kwa phala ili kwa iwo.

M'nkhaniyi, tikukuwuzani za oatmeal komanso ngati ndi yoyenera kwa odwala matenda ashuga. Mwina yankho lanu lidzakudabwitsani pang'ono.

Oatmeal kapena, monga momwe amatchulidwira, oatmeal, amakonzedwa kuchokera ku oatmeal. Ma grat oat ndi mbewu za oat pomwe chipolopolo chakunja chimachotsedwa.

Mitundu itatu yayikulu ya oatmeal imadziwika: oatmeal, Hercules ndi oatmeal pompopompo. Mitundu iyi imasiyana mu njira yopanga, kuchuluka kwa mawonekedwe ndi nthawi yokonzekera. Mbewu zonse zimakonzedwa pang'ono, koma kuphika kumatenga nthawi yambiri.

Anthu ambiri amakonda oatmeal kuposa otentha. Nthawi zambiri imawiritsa m'madzi kapena mkaka. Koma mutha kuphika oatmeal osaphika, ingotsanulira chimangacho ndi mkaka kapena madzi ndikuwasiya usiku, m'mawa chakudya cham'mawa chikhala chokwanira.

Mosasamala kanthu za njira yokonzekera, oatmeal ndi gwero labwino la chakudya komanso mafuta osungunuka. Lilinso ndi mavitamini ndi michere yambiri.

Kwa anthu ambiri, oatmeal ndi chisankho chopatsa thanzi komanso chabwino. Hafu ya kapu (78 gramu) ya oatmeal youma ili ndi zinthu zotsatirazi:

• Kalori 303,
• Zopopera: 51 magalamu
• Mapuloteni: 13 magalamu
• CHIKWANGWANI: 8 magalamu
• Mafuta: 5.5 magalamu
• Manganese: 191% ya anthu omwe amadyetsedwa tsiku lililonse (RSNP),
• Phosphorous: 41% ya RSNP,
• Vitamini B1 (thiamine): 39% ya RSNP
• Magnesium: 34% ya RSNP,
• Copper: 24% ya RSNP,
• Chuma: 20% ya RSNP,
• Zinc: 20% ya RSNP,
• Folic Acid Mchere: 11% ya RSNP,
• Vitamini B5 (pantothenic acid): 10% ya RSNP.

Monga mukuwonera, oatmeal sili otsika kwambiri pama calories, komanso okhala ndi michere yambiri.

Komabe, oatmeal ndi okwanira mafuta ochulukirapo. Ndipo ngati mumuphika mumkaka, ndiye kuti zopatsa mphamvu za mu thupi zizikula kwambiri.

Mwachitsanzo, kuwonjezera ½ chikho cha mkaka wathunthu mu gawo la phala, mumawonjezera chakudya chamafuta ndi ma calorie 73 ndikuwonjezera ena magalamu 13 a chakudya.

Oatmeal ndi 67% chakudya.

Izi zitha kuchititsa kukayikira ena mwa anthu omwe ali ndi matenda ashuga, popeza chakudya chamafuta chimathandizira kuwonjezera shuga.

Nthawi zambiri, pakuwonjezeka kwa shuga m'magazi, thupi limakhudzana ndikupanga insulin.

Insulin imapatsa thupi lamulo loti lichotse shuga m'magazi ndi maselo ndikuigwiritsa ntchito ngati mphamvu kapena yosungirako.

Thupi la odwala matenda ashuga satha kudzipangira okhaokha insulini. Kapenanso, m'thupi lawo, mumakhala maselo omwe zochita zawo za insulin zimasiyana ndi chizolowezi. Anthu oterowo akadya chakudya chamagulu ambiri, shuga wawo wamagazi amatha kupitilizidwa kukhala wathanzi.

Ichi ndichifukwa chake ndikofunikira kuti anthu odwala matenda ashuga achepetse spike m'magazi a shuga.

Kuyang'anira shuga wamagazi mosamala kumathandiza kuchepetsa chiopsezo cha zovuta za matenda ashuga: matenda a mtima, kuwonongeka kwa mitsempha, ndi kuwonongeka kwa maso.

CHIKWANGWANI chimathandiza kukhazikika m'magazi a shuga

Oatmeal mumapezeka michere yambiri, komanso mulinso michere yambiri, yomwe imathandiza kuwongolera shuga.

CHIKWANGWANI chimathandiza kuchepetsa kuchuluka kwa momwe zimagwirira ntchito zamafuta m'magazi.

Ngati mukufuna mtundu wamankhwala abwino opewera shuga wamagazi, samalani ndi mafuta omwe amapakidwa, odzipereka m'magazi pamunsi kwambiri.

Pofuna kudziwa zamafuta omwe ali ndi mphamvu yochepa pa shuga wamagazi, gwiritsirani ntchito glycemic index (GI) tebulo la zinthu.

Kugawika kwa tebuloku kumadalira momwe malonda ena amadzukitsira shuga:

• GI Yotsika: Makhalidwe: 55 ndi pansipa
• Wapakati GI: 56-69,
• GI Yapamwamba: 70-100.

Zakudya zamafuta otsika-GI zimalowetsedwa m'magazi pang'ono ndipo ndizoyenera anthu omwe ali ndi matenda ashuga. Zonsezi zimachitika chifukwa chakuti zinthu ngati izi zimakhutitsa thupi ndi zinthu zofunikira, osapangitsa kudumphadumpha wama shuga.

Oatmeal kuchokera ku oat yonse ndi Hercules imatengedwa ngati chinthu chokhala ndi GI yotsika komanso yapakati (kuyambira 50 mpaka 58).

Komabe, ndikofunikira kukumbukira kuti mitundu yosiyanasiyana ya oatmeal imasiyana pazinthu zawo zopatsa thanzi.

Ma cook oat oika mwachangu amadziwika ndi GI yapamwamba (pafupifupi 65), zomwe zikutanthauza kuti pamenepa ma carbohydrate omwe amalowetsedwa m'magazi mwachangu nthawi zambiri amachititsa ma spikes ofiira m'magazi a magazi.

Oatmeal Amathandiza Kuwongolera Magazi

Kafukufuku wina wasonyeza kuti kumwa nthawi zonse oatmeal kumathandizira kuwongolera misempha ya magazi.

Zotsatira zapamwamba za maphunziro 14 zinawonetsa kuti kuchuluka kwa shuga mwa anthu omwe amaphatikiza oatmeal m'zakudya zawo kumatsika ndi 7 mg / dl (0.39 mmol / L) ndi HbA1c ndi 0.42%.

Amakhulupirira kuti izi zimachitika chifukwa chakuti oatmeal imakhala ndi beta-glucan, mtundu wa fiber yosungunuka.

Fayilo yamtunduwu imamwa madzi m'matumbo ndikupanga wandiweyani ngati galasi.

Kafukufuku wina wasonyeza kuti izi zitha kuthandizira kuchepetsera kuchuluka kwa momwe thupi limagwirira ndikugaya chakudya, ndikupangitsa kuti magazi azingoyenda bwino.

Kafukufuku waposachedwa awonetsa kuti beta-glucan yomwe imapezeka mu oatmeal imathandizira kuwongolera bwino shuga la magazi mwa anthu omwe ali ndi matenda a shuga a 2. Imachepetsa shuga m'magazi ndi pafupifupi 9.36 mg / dl (0.52 mmol / L) ndi HbA1c ndi 0.21%.

Kafukufuku wina wasonyeza kuti kumwa mankhwala okhala ndi beta-glucan kumathandizira kuchepetsa kukana kwa insulin mwa anthu omwe ali ndi matenda a shuga a 2.

Komabe, zotsatirazi zimasakanikirana, chifukwa cha maphunziro ena angapo kunapezeka kuti oatmeal ilibe vuto lililonse pakulimbana ndi insulin.

Mwambiri, kafukufuku wazotsatira zamatenda a oatmeal kwa anthu omwe ali ndi matenda a shuga a 2 akuwonetsa kuti oatmeal imasintha shuga ya magazi ndi kuwongolera insulin.

Komanso, zotsatira za oatmeal kwa odwala omwe ali ndi matenda amtundu wa 1 sanaphunzire pang'ono.

Oatmeal ndiabwino kwa thanzi lanu.

Kafukufuku wina akuti kugwiritsidwa ntchito kwa oatmeal ndi kuchepa kwa cholesterol yathunthu ndi cholesterol "choyipa". Pa avareji, izi zimakhala kutsika koyerekeza pafupifupi 9-11 mg / dl (0.25-0.30 mmol / l).

Ofufuzawo amati izi zimachitika chifukwa cha kuchuluka kwa beta-glucan mu oatmeal. Amanenanso kuti zimathandiza thupi kutsitsa cholesterol m'njira ziwiri.

Choyamba, kuchuluka kwa chimbudzi kumachepa ndipo kuchuluka kwa mafuta ndi cholesterol yomwe imatengedwa m'matumbo amachepa.

Kachiwiri, monga mukudziwa, beta-glucan amamatira ku asidi achilengedwe a cholesterol m'matumbo. Izi zimalepheretsa thupi kuyamwa ndi kukonza ma asidi awa. Amangochotsa thupi ndi chopondapo.

Popeza cholesterol yayikulu imakweza chiopsezo chanu chodwala matenda a mtima, oatmeal ikuthandizani kuti muchepetse ngoziyi.

Oatmeal ndi wabwino kwambiri kuti muchepetse kunenepa. Chimodzi mwazifukwa zake ndi chakuti oatmeal imakhala yosangalatsa kwa nthawi yayitali komanso imachepetsa mwayi wodya kwambiri.

Amakhulupirira kuti kumverera kwodzaza kumakhalapo kwa nthawi yayitali chifukwa cha kuchuluka kwa beta-glucan mu oatmeal.

Popeza beta-glucose ndi fiber yosungunuka, amapanga wandiweyani ngati galasi m'mimba. Izi zimathandiza kuchepetsa kuchepa kwa chakudya kuchokera m'mimba ndipo kumakhala nthawi yayitali.

Kuphatikiza apo, oatmeal ndi ochepa-kalori ndipo ali ndi michere yambiri. Ndiye chifukwa chake, ndiabwino kwa iwo omwe akuchepetsa thupi komanso omwe amawunika thanzi lawo.

Oatmeal imakhala yodzaza ndi prebiotic soluble fiber, yomwe imatha kukonza mabacteria opindulitsa m'matumbo am'mimba.

Kafukufuku wina adapeza kuti oatmeal imatha kusintha mabakiteriya am'mimba.

Komabe, maphunziro owonjezereka akufunika kutsimikizira izi zomwe zapezeka pakuthandizira kwa oatmeal pamimba.

Kodi oatmeal omwe ali ndi matenda ashuga kapena sangaphatikizepo mafuta mu zakudya zanu?

Oatmeal ndi chinthu chopatsa thanzi chomwe anthu ambiri omwe ali ndi matenda ashuga ayenera kuphatikiza muzakudya zawo.

Ndikofunika kusankha mbewu zonse ndi Hercules, popeza mitundu iyi ya oatmeal ili ndi GI yotsika ndipo mulibe shuga wowonjezera.

Komabe, ngati muli ndi matenda ashuga, zinthu zingapo ziyenera kukumbukiridwa musanaphatikizidwe ndi oatmeal mukudya kwanu.

Choyamba, yang'anirani kutumiza kukula. Ngakhale kuti oatmeal ali ndi GI yotsika, kuchuluka kwambiri kwa oatmeal mu shuga kungayambitse gawo lotchedwa glycemic katundu.

Kuchulukitsa kwa Glycemic ndikuwerengera kuchuluka kwa gawo lina la chakudya chomwe chiti chiziwonjezera shuga wamagazi mukatha kudya izi.

Mwachitsanzo, muyezo wogwiritsa ntchito oatmeal pafupifupi 250 g. Mndandanda wa glycemic wa mbale yotere ndi 9, yomwe siyokwanira.

Komabe, ngati muphatikiza gawolo, ndiye kuti GI ichulukitsa kawiri.

Kuphatikiza apo, ndikofunikira kukumbukira kuti momwe chamoyo chilichonse chimagwirira ntchito pakupanga chakudya komanso kuchuluka kwazowonjezera zama shuga a m'magazi ndi munthu payekha. Izi zikutanthauza kuti ndikofunikira kuwongolera kuchuluka kwa shuga m'magazi ndikuwonetsetsa momwe thupi limagwirira ntchito.

Komanso, kumbukirani kuti oatmeal sioyenera kwa inu ngati muli ndi zakudya zamafuta ochepa.

Oatmeal ndi phala labwino kwambiri komanso wathanzi. Itha kuphatikizidwa ndi zakudya za anthu omwe ali ndi matenda ashuga.

Komabe, ndikofunikira kukumbukira kuti, ngakhale pali zabwino zonse, oatmeal imakhala chakudya chambiri.

Izi zikutanthauza kuti ngati muli ndi matenda ashuga, ndikofunikira kwambiri kuchepetsa kuchuluka kwa magawo ndipo musaphatikizidwe ndi oatmeal m'zakudya zanu ngati muli ndi zakudya zamafuta ochepa.

Phindu ndi kudya kwa oatmeal a shuga

Kwa odwala matenda ashuga, imodzi mwamafunso oyendetsera shuga wamagazi ndimadyedwe oyenera. Mafuta a oatmeal glycemic sakhala otsika, koma ndi nthawi yomweyo chakudya chotsika mtengo kwambiri muzakudya kuti muchepetse shuga.

Oatmeal omwe ali ndi matenda ashuga amtundu wa 2, chifukwa cha mawonekedwe ena amphaka ndi ntchito zake zofunikira, samangoleketsa kuyamwa kwa glucose ndi thupi, komanso chogwiritsira ntchito calorie chochepa kwa iwo omwe amawunika kulemera kwawo.

Komabe, monga mbewu iliyonse ya chimanga, oats, kuwonjezera pa fiber, amakhalanso ndi chakudya chokwanira. Ndipo izi zimagwira ngati maziko a odwala matenda ashuga kukayikira kufunikira kwa oatmeal kwa iwo.

Chifukwa chake, sikuti zonse ndizosasangalatsa mu malingaliro a madokotala pankhani ya zakudya za odwala omwe amadalira insulin pophatikizira phala ili muzakudya. Ndemanga iyi idayesa kuthana ndi malingaliro osemphana ndi akatswiri pazomwe zingatheke kudya oatmeal ndi shuga.

Choyimira ichi, kuphatikiza pa CHIKWANGWANI ndi mafuta ochulukirapo omwe atchulidwa pamwambapa, muli zinthu zonse ziwiri ndi mavitamini, omwe atha kukhala othandiza kwa odalira insulin.

Ma flat oat ndi othandiza pa matenda a shuga a 2, komanso matenda amtundu wa 1, chifukwa amathandizira:

• kuyeretsa mtima
• kuchotsa mafuta m'thupi,
• kayendedwe ka shuga khola m'magazi, popeza pali zinthu zina zamafuta zomwe zimakhudzidwa ndikupanga thupi la insulin ndi ma enzymes osokoneza glucose.

Kuphatikiza apo, iwo omwe alibe chidwi ndi oatmeal samadwala kwambiri ndipo, monga lamulo, samakhala ndi mavuto ndi chiwindi chifukwa chothandiza phokoso la ntchito yake.

Pali mitundu itatu yamalonda kuchokera ku oats, kuchokera kumzimu womwe chipolopolo chakunja, chomwe chimatchedwa chinangwa, chimachotsedwa - izi zonse ndi mapira ndi Hercules, komanso chinthu chomwe chimapezeka pothothomola mbewu monga mawonekedwe a ma flakes.

Zokhudza caloric ndi zomwe zili pazinthu zofunika, ndiye theka chikho cha phala, ndipo izi ndi pafupifupi magalamu 80 a malonda, ali ndi:

• pafupifupi ma calories 300
• oposa 50 magalamu a chakudya,
• 10 mpaka 13 magalamu a mapuloteni,
• CHIKWANGWANI - pafupifupi magalamu 8,
• ndi mkati mwa magalamu 5.5.

Kutengera ndi izi, phala la oatmeal limakhalabe ndi chakudya chamafuta kwambiri ndipo ngati lophika ndi mkaka, chiwerengerochi chitha kuchuluka.

Ndiye kodi ndizotheka kudya oatmeal ndi shuga kapena ayi?

Ngati mungawerengere pang'onopang'ono chakudya cham'madzi mu gawo la phala, ndiye kuti mu oatmeal iwo ali mkati mwa 67 peresenti. Ndipo izi zimapangitsa kuti shuga awonjezeke.

Mthupi lathanzi, glucose imayang'aniridwa ndikupanga mahomoni monga insulin, omwe amapereka chidziwitso pakuchotsa kwake ku maselo komanso kuchokera pakapangidwe kamwazi kuti apange kapena kusungirako.

Thupi la odwala matenda ashuga sangathe kudzipangira insulin mokwanira, motero amawonetsedwa kuti azitha kudya michere yaying'ono momwe angathere kuti asathandizire kuwonjezeka kwa shuga. Popeza amawopseza zovuta zomwe zimachitika mu shuga mu mawonekedwe a matenda amtima, zotupa zamanjenje, komanso ziwonetsero.

Kuphatikiza pa chakudya chamafuta, oatmeal imakhala ndi fiber yambiri, yomwe imathandizira kuyendetsa zinthu mthupi ndipo, makamaka, shuga pambuyo pakudya, pakuchepetsa mayamwidwe ake. Ads-mob-1

Kuti mudziwe zinthu ziti zomwe ndizoyenera kwambiri kwa odwala matenda ashuga, gwiritsani ntchito classifier kapena index ya glycemic. Pankhaniyi, amatengedwa kuti:

• mndandanda wazinthu zotsika, ngati mndandanda wawo uli ndi malingaliro mkati mwa 55 ndi pansi pazoyambira,
• pafupifupi, ngati malonda ali ndi mitengo ya GI yomwe ili pamtunda kuchokera 55 mpaka 60,
• ndipo index yayikulu ya glycemic ili ndi zinthu pomwe mtengo wake umafalikira kuchokera 70 mpaka 100 mayunitsi.

Ndiye kodi ndizotheka kudya ma hercules a shuga? Mndandanda wa glycemic wa Hercules ndi pafupifupi magawo 55.

Mndandanda wa glycemic wa oatmeal pamadzi ndi magawo 40. Mndandanda wa glycemic wa oatmeal mkaka ndiwokwera kwambiri - pafupifupi 60 mayunitsi. Mafuta a glycemic a oat ndi otsika - magawo 25 okha, pomwe oat flakes glycemic index ali mkati mwa 65, yomwe ndi GI yayitali.

Zowona kuti oatmeal ndiyabwino kwa munthu aliyense ndizosakayikitsa. Komabe, oatmeal a mtundu wachiwiri wa matenda ashuga ayenera kugwiritsidwa ntchito molingana ndi malamulo ena pokonzekera ndikumwa. Pokhapokha ndi kusunga kwawo komwe kumatulutsa kungakhale kothandiza.

Ndikofunikira kugwiritsa ntchito mbewu zambiri za oat, komanso udzu ndi chinangwa, komwe kuli fiber yayikulu kwambiri.

Malingaliro a phala lotere ayenera kumwedwa atakhazikika, makamaka kutentha kwa firiji. Amatengedwa, monga lamulo, asanadye chakudya chachikulu mu theka lagalasi, Mlingowo umakulitsidwa pang'onopang'ono mpaka kawiri kapena katatu patsiku ndipo osatinso.

Onani maphikidwe ochepa opangira oatmeal:

• muesli, i.e. mbale zamphongo zomwe zawotchera kale. Chakudyachi sichothandiza kwenikweni pakuchiritsa matenda a shuga, koma ndichabwino pakukonzekera kwawo, chifukwa ndikokwanira kuthira mkaka, kefir kapena juwisi, ndipo ndi okonzeka kugwiritsa ntchito,
• odzola kuchokera ku oats kapena decoction odziwika ambiri. Zakudya zotere zamankhwala ndizothandiza osati kwa odwala matenda ashuga okha, komanso kwa odwala omwe ali ndi vuto la m'mimba kapena metabolic system. Kuti mupange mafuta onunkhira, ingotsanulira mbewu zophwanyika ndi madzi otentha, nkupizira gawo limodzi kwa kotala la ola ndikutha ndikuwonjezera mkaka, jamu kapena zipatso,
• mbewu zophukira za oat. Azikhathamiritsa ndi madzi ozizira, komanso kuwadula,
• mipiringidzo ya oat. Kwa odwala matenda ashuga, ndi othandiza kwambiri kupewa matenda a glycemia, popeza kuwadyera omwe amapezeka awiri kapena atatu m'malo mwake ndikumapatsa porridge-oatmeal. Pama mseu kapena chakudya panthawi yogwira ntchito, ndi mtundu wabwino wa chakudya.

Oatmeal othandiza kwenikweni kwa matenda ashuga amitundu iwiri ali ndi njira ziwiri zokonzekera - imodzi, ngati mutenga ma Hercules groats, ndipo chachiwiri, chothandiza kwambiri, mbewu yonse ya oat.

Kuchepetsa nthawi yakukonzekera kwake, mankhwalawo amayenera kuyamba kunyowa m'madzi, makamaka usiku wonse.

Izi zisanachitike, mbewuzo zimafunikira kuphwanyidwa pogwiritsa ntchito blender. Kenako madzi ozizira amachotsedwa, madzi otentha amawonjezeredwa ndikuwaphika pamoto wochepa mpaka zofewa.

1. msuzi ndi kuwonjezera kwa mabulosi abuluu. Kuti muchite izi, pangani zosakaniza nyemba za nyemba, masamba a mabulosi ndi masamba owaza. Zonsezi zimatengedwa pakuwerengera magalamu awiri pachinthu chilichonse. Kenako osakaniza awa amaphwanyidwa pogwiritsa ntchito blender. Kenako imathiridwa ndimadzi otentha (200-250 ml) ndikusiyapo usiku kuti awalowetse. M'mawa, msuzi umasefedwa ndikuledzera. Patangotha ​​ola limodzi mutatenga shuga wa magazi amachepetsa kwambiri,
2. mbewu zonse za phala ili ziyenera kuwiritsidwa usiku umodzi, kenako ndikudula ndi chopukusira nyama. M'malo mwake zida zingapo zopangira zinthuzi zimafunika kuthiridwa ndi madzi okwanira lita imodzi ndikuwiritsa kwa mphindi 30-45 pamoto wochepa. Lolani msuzi kuti uzizire, ndipo pambuyo pake uzikhala wokonzeka kugwiritsa ntchito. Chinsinsi ichi ndichothandiza kwambiri pakuchita bwino kwa chiwindi.

Ponena za chinangwa, ndiye mankhusu ndi chigamba cha chimanga, chomwe chimapezeka pang'onopang'ono kapena kupukusa mbewu.

Popeza zimakhala ndizofunikira kwambiri pa fiber, ndizothandiza kwa odwala matenda ashuga. Momwe amadyedwera ndiophweka, chifukwa safuna kukonzekera.

Kuti muchite izi, mutangotenga supuni yaiwisi yaiwisi, imwani ndi madzi. Ponena za mlingo, pang'onopang'ono umatulutsidwa m'mabowo atatu patsiku.

Kuchiza ndi oats ndikosavomerezeka pamatenda osakhazikika pamatenda, komanso ndikuwopseza ndi insulin.

Kodi oatmeal ndi wabwino kwambiri kwa matenda ashuga a 2? Momwe mungapangire msuzi wa oat womwe umatsitsa shuga? Mayankho mu kanema:

Ziwerengero za anthu odwala matenda ashuga zikuyamba kukhala zowopsa chifukwa chake zakudya zopatsa thanzi, monga chithandizo chogwiritsa ntchito oats, ndi imodzi mwazida zothetsera matenda a odwala omwe amadalira insulin.

Nkhani yofunikira kwa odwala matenda ashuga ndi chakudya choyenera. Oatmeal a shuga ndi chida chofunikira kwambiri. Ndi gawo labwino kwambiri maphikidwe azakudya, omwe cholinga chake ndi kudya zakudya zomwe zimachepetsa shuga m'magazi. Chifukwa cha mawonekedwe a mawonekedwe a oats, kuyamwa kwa glucose m'magazi kumachepetsedwa.

Mbewu ya Herculean ili ndi mavitamini ambiri, zinthu zina, ma amino acid, omwe ali ndi phindu pa thupi lonse la munthu wathanzi komanso odwala matenda a shuga:

• mavitamini a gulu B, F, A, E, C, K, PP, P,
• zinthu: potaziyamu, magnesium, calcium, silicon, chitsulo, nthaka ndi ena.

Makamaka, silicon imakhudza kuchepa kwa kuchuluka kwa cholesterol pamakoma amitsempha yamagazi, kuwalimbikitsa, kutsitsa magazi ndikuchita bwino pa musculoskeletal system. Kuchiritsa oats kwa chiwindi ndi kapamba. Oatmeal amatsogolera mu kuchuluka kwa masamba ndi mapuloteni, ndipo mumapezeka michere ochepa kuposa ena. Ichi ndi chimodzi mwazifukwa zomwe okonda amasangalala ndi izi alibe mavuto chifukwa chokhala onenepa kwambiri. Ndipo onenepa kwambiri ndi amodzi mwa matenda a shuga monga matenda ashuga. Mtengo wa zopatsa thanzi zimaperekedwa pagome.

Kuphatikiza apo, oatmeal imakhala ndi zinthu monga inulin. Ndi mankhwala achilengedwe a insulin. Chifukwa chake, ndi kugwiritsa ntchito bwino kwa oats, ndizotheka kuchepetsa zovuta za insulin yopanga thupi. Zowona, ndizokayikitsa kuti kuthetseratu chithandizo. Mafuta a shuga oatmeal nawonso samachiritsanso, chifukwa ndi phala laphwete. Chifukwa chake, zinthu zonse zofunikira zimasungidwa bwino. Mbewu zonse ziwiri monga chimanga ndi chimanga zimakhala ndi index yotsika ya glycemic.

Mosiyana ndi munthu wathanzi, yemwe ndi wofunikira kwa oatmeal, ngakhale atakhala njira yotani, oatmeal yokhala ndi matenda a shuga a 2 ayenera kugwiritsidwa ntchito moyenera kuti athandizidwe kwambiri. Kuphika kuli bwino ndi mkaka wokhala ndi mafuta ochepa kapena m'madzi ndipo osagwiritsa ntchito mopambanitsa monga zipatso ndi zipatso zouma.

Shuga mu phala akhoza m'malo ndi ochepa zipatso zouma.

Oatmeal a matenda ashuga amtundu wa 2 ndi chakudya chotchuka kwambiri. Ndikofunika kukumbukira kuti shuga sayenera kuwonjezeredwa ndi oatmeal a shuga. M'malo mwake, mutha kuwonjezera sinamoni, ginger, mtedza, zipatso zouma. Cinnamon amatsitsa shuga. Njira yabwino ndiyo mbewu yonseyi. Ndikwabwino kunyowetsa chimangacho m'madzi ozizira, nthawi zambiri chimachitika usiku. Kutsatira malangizowo, mutha kuphika phala mwachangu, pomwe, mumatha kupulumutsa nthawi, ndipo chachiwiri, mumapulumutsa mavitamini ambiri.

Kugwiritsa ntchito mbewu zamphepo, ndikosavuta kukwaniritsa kutsika kwa shuga m'magazi, ndikuthandizira pazinthu zina: choleretic, mantha. Patulani nyemba zophukira ndi madzi ozizira. Hercules decoction imatha kuthandizira odwala matenda ashuga amtundu wa 2 komanso matenda am'mimba. Mipiringidzo ya oat kwa odwala omwe ali ndi matenda ashuga ndiwofunikira kwambiri pakudya kwamphamvu. Nthambi ndi yothandiza kwambiri matendawa, chifukwa ali ndi potaziyamu yambiri, magnesium ndi zinthu zina zofufuza. Afunika kuti amangidwe ndi kumwa theka la ola musanadye. Yambani ndi supuni imodzi patsiku, pang'onopang'ono kuwonjezera mlingo mpaka zitatu. Mafuta sakhala otheka zokha, komanso amalimbikitsidwa kwambiri kwa odwala matenda ashuga.

Herculean phala yokhala ndi shuga mwina ndi imodzi mwa mbale zotchuka kwambiri. Komabe, osati chimanga chokha chomwe chimatha kukonzedwera kuchokera ku mtundu uwu wa phala, komanso zakumwa monga zakudya, zakudya, tinolo, ndi zotsekemera - zotchingira, zikondamoyo ndi makeke amtundu uliwonse wa oatmeal. Zakudya zonse ndizosavuta kuphika, ndipo zakudya zotsekemera popanda shuga zidzakhala tchuthi chenicheni.

Ndi zabwino zake zonse, oatmeal omwe ali ndi matenda a shuga a 2 akhoza kupitabe osachita zabwino, koma kwa owononga. Chifukwa chake, musanagwiritse ntchito, muyenera kuzolowerana ndi zotsutsana:

Bwino kupewa nthawi yomweyo oatmeal chifukwa cha shuga.

• Popanda kukhazikika pakadutsa matendawa kapena kupezeka kwa vuto la insulin, Hercules iyenera kutayidwa.
• Anthu odwala matenda ashuga samalimbikitsidwa phala pompopompo, chifukwa zimakhala ndi shuga komanso zopatsa thanzi.
• Oatmeal ndibwino kudya osatinso katatu pa sabata, apo ayi ndikotheka kuti pakapita nthawi, phosphorous-calcium metabolism ikasokonekera. Izi zitha kudodometsa shuga pakapita nthawi ndikupanga matenda a mafupa.

Poganizira zofunikira zonse za chimanga komanso zotsatirapo zoyipa zomwe zingagwiritsidwe ntchito, ndi bwino kukambirana ndi dokotala kuti musinthe kadyedwe. Mulimonse momwe zingakhalire, ndikofunikira kukumbukira kuti chilichonse ndichabwino pang'ono. Ndipo gawo la oatmeal lokoma komanso lopatsa thanzi m'mawa simangokupatsani mphamvu tsiku lonse, koma lidzachiritsa thupi.

Oatmeal a mtundu 2 wa shuga: ndizotheka kudya phala kwa odwala matenda ashuga?

Udindo wa mankhwala othandizira kudya wokhala ndi shuga wambiri m'thupi ndiwofunikira kwambiri, chifukwa mndandanda wopangidwa moyenera umathandizira kuchuluka kwa shuga m'magazi panthawi yovomerezeka. Zogulitsa zimasankhidwa ndi glycemic index (GI). Mtengo womwe umawonetsa kuchuluka kwa glucose omwe amalowa mthupi atatha kudya kapena kumwa zinazake.

Zakudya zina zololedwa ndizothandiza kwambiri muzakudya zanu, chifukwa zimatha kuchepetsa shuga. Izi zimaphatikizira oatmeal a shuga a mtundu wachiwiri. Kuchokera mmenemo konzani mbale, msuzi ndi zakudya. Izi ndi zomwe tidzakambirana m'nkhaniyi.

Mankhwala ndi contraindication ya oatmeal a mtundu 2 a shuga amafotokozedwa pansipa, momwe kuphika oats decoction, oatmeal odzola popanda shuga, ndizotheka kudya oatmeal kwa odwala. Ntchito ya GI m'moyo wa munthu wodwala matenda ashuga imafotokozedwanso komanso kufunika kwa oatmeal ndi chinangwa kumawonetsedwa.

Zogulitsa zomwe zimakhala ndi mayunitsi mpaka 50 ziyenera kukhalapo mukudya. Iwo sangathe kuwonjezera magazi. Kawiri pa sabata ndizovomerezeka kudya chakudya chomwe chili ndi mtengo wotalika mpaka mayunitsi 69. Koma zakudya, zakumwa, zomwe zili ndi GI ya mayunitsi 70 kapena kupitilira apo, ndizoletsedwa kuphatikizidwa menyu, chifukwa gululi limatha kuwonjezera kuchuluka kwa shuga mthupi mpaka malo ovuta.

Kuwonjezeka kwa index kungakhudzidwe ndi njira yophikira komanso kusasintha kwa mbale. Lamulo lotsatirali likugwira ntchito yamtundu uliwonse wa phala - lomwe limakulirapo phala, limakhala lofunikira kwambiri chizindikiro. Koma samawuka motsutsa, magawo ochepa chabe.

Oatmeal odwala matenda ashuga ayenera kukhala okonzekera molingana ndi malamulo ena. Choyamba, amakonza popanda kuwonjezera batala, ndizotheka, zonse m'madzi ndi mkaka. Kachiwiri, muyenera kusankha oats popanda kuwonjezera zipatso zouma, chifukwa zina zimakhudza thanzi la odwala matenda ashuga.

Kuti mumvetsetse funsoli, kodi ndizotheka kuchiritsa Hercules omwe ali ndi matenda ashuga, muyenera kudziwa zomwe zili ndi GI ndi zopatsa mphamvu. Mwa njira, odwala omwe ali ndi thupi lochulukirapo ayenera kulabadira mwapadera zomwe zimakhala ndi caloric pazogulitsa.

Oats ali ndi tanthauzo ili:

• mndandanda wa oatmeal glycemic ndi magawo 55,
• zopatsa mphamvu pa 100 magalamu a zomwe zatha adzakhala 88 kcal.

Zinafika poti malingaliro a oatmeal ndi matenda a shuga amagwirizana kwathunthu. Mlozera wake uli pakatikati, komwe amakupatsani mwayi wophatikizira phala iyi pamenyu, koma osapitilira kawiri kapena katatu pa sabata.

Nthawi yomweyo, zakudya zomwe sizimaphatikizanso zakudya zina zomwe zimakhala ndi GI yapakatikati komanso yapamwamba.

Kukonzanso zakudya m'thupi ndi gawo lofunika kwambiri pa mankhwalawa komanso kupewa matenda a shuga. Shuga, maswiti, chakudya cham'mimba chambiri, odwala matenda ashuga ayenera kusiyanitsidwa ndi zakudya. Zipatso, zipatso zokhala wowawasa, pafupifupi masamba onse, chimanga, nyemba, oatmeal a shuga ndizothandiza komanso ndizoyenera kugwiritsa ntchito tsiku lililonse. Komabe, ngakhale zakudya zopatsa thanzi kwa anthu odwala matenda ashuga sizingalowe mu menyu mosalamulirika. Oatmeal omwewo ndi maula ake onse osasinthika amatha kukhala ovulaza thupi la wodwalayo.

Kodi ma oatmeal amapindula bwanji? Kodi chimakhala chovuta ndi chiyani pakudya zolakwika za oat ndi odwala matenda ashuga? Kodi ndizotheka kudya phala ngati imeneyi tsiku lililonse? Kodi kuphika? Nkhani zonsezi ndizofunikira ndipo zimafunika kuziwunika mwatsatanetsatane.

Oatmeal amaphatikizidwa ndi zakudya za odwala matenda ashuga. Kuphatikiza pazotsatira zabwino za momwe thupi limagwirira ntchito, phala iyi imakupatsani mwayi wowongolera ma spikes a shuga, omwe amakulitsa kwambiri moyo wa wodwalayo.

Oatmeal imakhala yothandiza kwa odwala matenda ashuga okhala ndi mavitamini A, C, E, PP, K, P, ndi B omwe amapezeka m'gululi. Mafuta ali pamalo oyamba pakati pa chimanga pazinthu zamafuta ndi mapuloteni - 9% ndi 4%, motsatana. Oatmeal muli kufufuza zinthu zofunika kwa yachibadwa ntchito kwa odwala matenda ashuga, mchere (mkuwa, silicon), choline, wowuma, trigonellin.

Oatmeal amathandizira kuwongolera thanzi la wodwala yemwe ali ndi matenda a shuga a 2 chifukwa cha mikhalidwe yotere:

1. Mndandanda wocheperako wa glycemic komanso zambiri zamasamba amadzimadzi mu oats amathandizira kuti shuga ikhale m'magazi.
2. Mchere wamchere umakhala ndi phindu pa kugwira ntchito kwa minofu yamtima, kukonza mitsempha yamagazi, umathandiza kuchotsa cholesterol yoyipa mthupi, ndikuthandizira kupewa kudumphira m'magazi.
3. Ochulukirapo azophatikiza zovuta zomanga thupi, mapuloteni ndi mafuta zimapereka mphamvu yayitali, zimathandizira kugaya.
4. Inulin ili ndi inulin, analogue yochokera ku mbewu. Mtundu 2 wa matenda ashuga (wodalira insulin), kuyambitsa mndandanda tsiku lililonse pazakudya izi potengera phala ili limakupatsani mwayi wochepetsera kuchuluka kwa insulin, kuchepetsa pafupipafupi komanso kuchuluka kwa jakisoni wa insulin.
5. CHIKWANGWANI chomera chimakhala chokwanira chokhalitsa, potero chimathandizira kuwongolera thupi. CHIKWANGWANI chimakumbidwa kwa nthawi yayitali, chifukwa chomwe kugaya chakudya kwa odwala matenda ashuga kumatha kuthana ndi nkhawa zambiri. Kutulutsa shuga pang'onopang'ono kumapewetsa chiwopsezo chowonjezeka cha shuga wamagazi mukatha kudya. Chifukwa cha kuchuluka kwa mafuta owuma, oatmeal mu shuga mellitus amathandizira kuti matendawa akhale osavuta.

Kugwiritsidwa ntchito kwa oatmeal kumakupatsani mwayi wowongolera thanzi la odwala omwe ali ndi matenda ashuga

Pomaliza, odwala matenda ashuga ayenera kudya chimangirochi chifukwa chimalimbikitsa kupanga ma enzymes apadera omwe amafulumizitsa njira yotseka shuga. Chifukwa cha izi, kapamba amapanga insulin yambiri, yomwe imakhudza bwino matendawa komanso thanzi la wodwalayo.

Kwa zinthu zambiri, oatmeal a shuga ndiabwino. Koma osakhala otetezeka nthawi zonse. Chifukwa chake, odwala matenda ashuga samalimbikitsidwa kugwiritsa ntchito phukusi la oatmeal chifukwa cha kupezeka kwa shuga, mchere, kununkhira kosiyanasiyana, komanso mankhwala osungirako.

Choyipa chowopsa cha matenda a shuga a 2 chingakhale ngati mutaposa kuchuluka kwa tsiku lililonse. Ndikosatheka kudya oatmeal tsiku lililonse m'magawo akuluakulu, chifukwa izi zimathandiza kutsuka kashiamu m'thupi, kumayendetsa mayamwidwe a vitamini D ndi michere yopindulitsa kukhoma lamatumbo. Zotsatira zake, metabolism ya phosphorous-calcium imasokonekera, kapangidwe ka mafupa amawonongeka, komwe kungapangitse zovuta zam'magazi ndikupangitsa kukula kwa mafupa ndi matenda ena a OPA odwala matenda ashuga.

Mavuto omwe amagwiritsidwa ntchito nthawi zonse ndi zakudya za oat chifukwa cha anthu odwala matenda ashuga ndiwonso chomwe chimapangitsa kuti azikhala mosabisa. Ndi chifukwa cha kukhalapo kwa mbewu yazomera ndi wowuma pakuphatikizika kwa malonda. Pofuna kupewa zovuta, ndikulimbikitsidwa kumwa oatmeal ndi madzi ambiri.

Koma koposa zonse, oatmeal jelly, msuzi, zakumwa zina ndi mbale zamphesa zimatha kuyambitsidwa muzakudya zokha ngakhale ndi matendawa. Ngati pali chiopsezo cha hypoglycemia ndi hypoglycemic coma, kugwiritsa ntchito mankhwalawa kuyenera kusiyidwa.

Kwa anthu omwe ali ndi matenda a shuga, pali malamulo apadera pakuphika. Shuga, mwachitsanzo, silingagwiritsidwe ntchito konse, makamaka ndi matenda a shuga a mtundu 2. Ponena za oatmeal, pali zinthu ziwiri zomwe mungachite popanda zotsekemera. Choyamba, mmalo mwa shuga, gwiritsani ntchito malo ake opanga kapena achilengedwe. Kachiwiri, onjezerani zakudya zotsekemera mbale - uchi, zipatso zouma, zipatso, zipatso zatsopano. Mutha kudya phala yotere popanda mantha - sipadzakhala vuto lililonse ku thupi, kuchuluka kwa shuga m'magazi mukatha kudya sikukula.

Ndi matenda a shuga a Type 2, mukaphika, simungagwiritse ntchito shuga

Malamulo ena ofunika:

1. Kuphika kuchokera ku mbewu zonse, oatmeal, chinangwa. Phala la chimanga limaphika mwachangu kwambiri - mphindi 10-15. Zimatenga mphindi 20-25 kuphika chinangwa. Ndikakhala kotheka kudya phala kuchokera kumbewu zonse mu theka la ola limodzi.
2. Monga maziko a oatmeal, gwiritsani ntchito madzi kapena mkaka wowoneka bwino.
3. Pakusintha kumaloledwa kuwonjezera mtedza, dzungu ndi mbewu za mpendadzuwa.
4. Ndikofunika kukometsa mbale ndi sinamoni, komwe kumawonjezera phindu la mbale chifukwa chakuchepetsa shuga m'magazi.
5. Kugwiritsa ntchito zipatso zouma mu maphikidwe kumatheka pokhapokha pokhapokha chifukwa cha kuchuluka kwa fructose ndi glucose mwa iwo.
6. Ma sweeteners (uchi, shuga, nzimbe), omwe amachepetsa phindu la oatmeal komanso omwe angayambitse zovuta za matendawa, sayenera kuzunzidwa.
7. Pokonzekera oatmeal, amaloledwa kugwiritsa ntchito batala ndi mkaka, koma kokha ndi mafuta ochepa.

Njira zina zonse ndi njira yophikira yopaka oatmeal siyili yosiyana ndi zomwe zimaphika kale. Kudya kwa tsiku ndi tsiku - 3-6 servings a ¼ chikho phala (phala).

Mawu ochepa omaliza. Mtundu woyamba wa 1 komanso wa matenda ashuga 2, samangodya phala, komanso casseroles, mchere, granola kuchokera ku oats, zakumwa zonunkhira komanso zonunkhira kuchokera ku phala ili. Mitundu yosiyanasiyana ya maphikidwe imakupatsani mwayi kuti musiyanitse menyu a odwala matenda ashuga, kuti asangokhala othandiza, komanso othandiza. Idyani phala ndi chisangalalo, koma musaiwale kusunga pang'ono, kuchuluka kwa zinthu muzakudya.

Kutsatira malangizo azachipatala ndi malamulo ovomerezeka ambiri, mudzakhala bwino. Kumbukirani kuti mutha kusangalala ndi moyo ngakhale mutadwala kwambiri.

1. 
   Ametov, A.S. Type 2 matenda a shuga. Mavuto ndi zothetsera. Buku lowongolera. Gawo 1 / A.S. Ametov. - M: GEOTAR-Media, 2015 .-- 370 p.
2. 
   Mankhwala othandizira. Shuga mellitus, Ripol Classic -, 2013. - 729 c.
3. 
   Mikhail, matenda a shuga a Rodionov ndi hypoglycemia. Dzithandizeni / Rodionov Mikhail. - M: Phoenix, 2008 .-- 214 p.
4. Evsyukova I.I., Kosheleva N.G. Matenda a shuga. Mimba komanso akhanda, Miklosh - M., 2013 .-- 272 p.
5. Kilo C., Williamson J. Kodi matenda ashuga ndi otani? Zowona ndi Malangizo (otanthauziridwa kuchokera ku Chingerezi: C. Kilo ndi J.R. Williamson. "Matenda A shuga. Zambiri Zikupatseni Kuwongolera Moyo Wanu", 1987). Moscow, Mir Publishing House, 1993, masamba 135, kufalitsidwa kwa makope 25,000.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwazaka 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Kodi oatmeal ndi yabwino bwanji kwa odwala matenda ashuga?

Oatmeal yodwala matenda ashuga imatha kukonzedwa mwachindunji kuchokera ku mbewu monga chimanga komanso ku tirigu wokonzedwa, zomwe zimapangitsa kusiyanasiyana pakugwiritsa ntchito kwake. M'magawo onsewa, kubzala ma oats, chomera chamadzi chamadzi pachaka chomwe chimalemekezedwa kwambiri chifukwa cha chimanga, chimachita ngati zopangira. Mndandanda wazinthu zopangidwa kuchokera kwa iwo sizimangokhala ndi chimanga komanso chimanga, komanso oat, ufa komanso khofi. Oats amatengedwa kuti ndi amodzi mwa mizati yazakudya zopatsa thanzi komanso zopatsa thanzi, ndichifukwa chake amagwiritsidwa ntchito kwambiri ponse pamwambo ndi mankhwala achikhalidwe, komanso mwapadera monga masewera kapena zakudya.

Mafuta a shuga amawathandiza makamaka pakupanga mankhwala ake. Mwa michereyo ndi sodium, potaziyamu, magnesium, phosphorous ndi ena, ndipo pakati pa mavitamini - niacin, riboflavin, thiamine, pantothenic ndi folic acid. Amino acid mu oatmeal, omwe ali ndi phindu pamapangidwe onse a mthupi, amafunika kutchulidwa mwapadera:

Zizindikiro zonsezi, komanso zopatsa mphamvu za oats, zimadalira kwambiri chikhalidwe komanso nyengo zomwe zimalimidwa. Ponena za kukhuthala, ndiye kuti pafupifupi 80-200 kcal pa 100 g. mankhwala.

Owerenga mabakera anena zowona zonse zokhudza matenda ashuga! Matenda a shuga amapita pakatha masiku 10 ngati mumamwa m'mawa. »Werengani zambiri >>>

Mndandanda wa glycemic wa oatmeal, womwe umasankha phindu lake kwa odwala matenda ashuga, ndi maulendo 40 okha (osati chizindikiro chabwino, koma chovomerezeka).

Zomwe ndizofunikira kuziganizira mukaphatikizanso oatmeal m'zakudya ndizomwe zili ndi beta-glucan mmenemo, zomwe zimayambitsa kutulutsa pang'onopang'ono kwa calories ku thupi. Izi zimapereka zotsatira ziwiri zabwino: kuchuluka kwa glycemic mukatha chakudya kumatuluka bwino, ndikupatsanso kapamba kuti akhale ndi insulin, ndipo kumverera kwodzaza kumatenga nthawi yayitali kuposa chakudya chokhazikika.

Momwe mungadyere oats a shuga?

Mafuta a mtundu 2 a shuga amawonjezeredwa kuti azidyedwa motsatira chikhalidwe: phala yopangidwa kuchokera ku oatmeal, yomwe imatha kuwotchera osasunthika kapena kugwedezeka. Maphala oterewa amaphika pafupifupi pa mphindi 30 mpaka 60 ndipo nthawi yomweyo amakula kwambiri, akumamwa madzi. Njira ina yamakono komanso yotchuka kwambiri ndi oatmeal - phala lomweli, koma lokometsedwa ndi zida zapadera pamatumba oboola kapena osalala. Flakes angagwiritsidwe ntchito ngati mbale yodziyimira pawokha, komanso ngati gawo la muesli kapena granola.

Kupukutira, kupera, kuwerengera komanso kuwerengetsa komaliza kumabweretsa kuti oatmeal aphike mwachangu kwambiri kuposa chimanga chapamwamba. Komanso, amagawidwa m'magulu, kutengera makulidwe ndipo, chifukwa chake, nthawi yophika. Kuyambira masiku a USSR, mayina otsatirawa adawonetsedwa:

• Hercules (mphindi 20)
• petal (mphindi 10),
• zowonjezera (mphindi 5).

Masiku ano pali ma flakes omwe amakonzedwa ndi fakitoli kotero kuti safunanso kuphika, koma ndibwino kuti musagwiritse ntchito mafuta oat monga shuga chifukwa cha mndandanda wawo wapamwamba wa glycemic.

Ponena za malamulo ogwiritsira ntchito oatmeal kapena phala la shuga, ndiye kuti, oatmeal ali bwino m'malo ake oyandikira kwambiri zachilengedwe (mawonekedwe a phala yophika kuchokera ku chimanga). Malangizo ena ofunika ndikupewa kulawa phala kapena chimanga ndi batala, mchere, shuga kapena zina zomwe zimapangitsa phindu la oats. Muyenera kusamala makamaka pogula mbewu monga chimanga ndi granola, komwe wopanga amakonda kuwonjezera, mwachitsanzo, zipatso kapena mtedza. M'malo mwake, madokotala amalimbikitsa kuwonjezera zipatso kapena zipatso zochepa ndi GI yotsika ku oatmeal yophika.

Oatmeal

Oatmeal a mtundu 2 wa shuga ndi chakudya chofunikira kwambiri kuti adye, chifukwa cha kuchuluka kwa zopatsa mphamvu, GI, satiety komanso zovuta za mavitamini, mchere ndi zinthu zina. Sayansi yatsimikiza kuti kuphatikizika kwa phala kotereku m'zakudya kumachepetsa mphamvu yamanjenje, kumapangitsa kuti magwiridwe antchito a ubongo, kulepheretse kudziwika kwa cholesterol mthupi, komanso kumathandizira pakugwira ntchito kwa gawo lonse la chimbudzi. Vuto lalikulu kwa odwala matenda ashuga ambiri ndi, monga mukudziwa, kupezeka kwamafuta kwambiri, ndipo pamenepa, oatmeal odwala matenda a shuga amathanso kugwira ntchito yabwino. Kuchepetsa pang'ono pang'onopang'ono pazopezeka zopatsa mphamvu ndi njira yabwino kwambiri yothetsera kuwonda.

Chakudya choterocho chimatha kukhala ngati kadzutsa kapena chakudya chamadzulo, koma ndikofunikira kuti muzitha kuphika molondola kuti mukwaniritse zonse zofunikira. Choyamba muyenera kutsuka kapu imodzi yamadzimadzi m'madzi, kuchotsa mankhusu onse ndi zinyalala zina, pambuyo pake ziyenera kumizidwa m'madzi owiritsa kwa ola limodzi. Gawo lotsatira ndikudzaza chimanga ndi magalasi awiri amadzi (kapena mkaka wamafuta ochepa) ndikuyika kutentha kwapakatikati, ndikuchotsa, pomwe chikuphika, thovu kuchokera pamwamba. Kuyambira pomwe madziwo akuwonjezereka mpaka mphindi yokwanira, mphindi 10-15 ziyenera kudutsa, koma phala liyenera kusunthidwa nthawi zonse, moto utazima ndipo mbale yatsala kuti ipangike kwa pafupifupi mphindi 10.

Sikoyenera kuwonjezera mafuta, mchere, shuga kapena zipatso zouma, chifukwa cha matenda ashuga omwe amawonjezera izi ndizosafunika kwenikweni. Nthawi yomweyo, ndizofunika kukongoletsa mbaleyo pamwamba ndi magawo a zipatso zatsopano monga maapulo kapena ma apulo.

Chinanso chomwe mungaphike ndi oats?

Oatmeal a mtundu wachiwiri wa shuga si njira yokhayo yothetsera mafuta, monga momwe amagwiritsidwira ntchito oatmeal. Kuphatikizidwa kwa phala ili muzakudya kudayamba zaka zambiri, ndipo munthawi imeneyi maphikidwe ambiri otengera oatmeal adapangidwa ndi akatswiri azolimbitsa thupi. Kwa odwala matenda ashuga, mwachitsanzo, ma cookie oatmeal kapena masikono amakhala osangalatsa kwambiri, ndipo muthanso kuwonjezera oatmeal ku rye kuphika mkate.

Matenda a shuga omwe amauzidwa ndi DIABETOLOGIST ndi odziwa Aleksey Grigorievich Korotkevich! ". werengani zambiri >>>

Mutha kuphikanso mkaka wamafuta oat wokhala ndi kakomedwe kotsekemera komanso kosakoma, popanda kukhalapo kwamafuta oyipa kungakhale kothandiza pazinthu zamafuta azakudya. Chinsinsi cha khofi kuchokera ku oats, chomwe chimapezeka mwanjira yomweyo, chimasangalatsanso, ndipo pakati pa zikhalidwe za Asilavo, mbale monga oat jelly ndi dezhen (batala wosakanizidwa ndi mkaka kapena kvass) amadziwika.