Zakudya zamtundu wa odwala matenda ashuga: maphikidwe a shuga a mtundu wachiwiri

Nyama ya matenda ashuga imatipanga ma amino acid, mavitamini, ndi michere yambiri yofunikira pomanga maselo ndi minyewa. Zimayambitsa kukhumudwa, komwe kumatenga nthawi yayitali kuposa momwe mumadya zakudya zam'mera, sikukweza kwambiri shuga. Kugwiritsa ntchito nyama poyerekeza ndi shuga kumapangitsa kuti chakudya chisinthe, chomwe chimakhala chofunikira pakuthandizira kwa mankhwalawa.

Zoyenera kusankha

Zakudya za matenda ashuga siziyenera kukhala zamasamba. Tiona mtundu wamtundu wanji wa nyama, momwe timadyera kangati, ndizotheka kudya soseji yamtundu uliwonse wa shuga. Nutritionists amati nyama yokhala ndi shuga yambala 1 ndi 2 iyenera kukhala ndi mawonekedwe awa:

• Simuyenera kunenepa.
• Pamafunika kuphika koyenera kwa chinthucho.

Zokonda posankha mitundu ya nyama zimaperekedwa ku nyama zankhuku zoyera "zoyera" (nkhuku, nkhuku), kalulu, zimakweza shuga m'magazi pang'ono. Mitundu iyi ndi yabwino pokonzekera zamasamba zilizonse (sopo, mbale zazikulu, saladi). Tiyenera kukumbukira mitundu yayikulu yodziwika bwino ya mitundu yofiira ndi yoyera ya nyama, mitundu yomwe imatha kupezeka mu nyama imodzi (mwachitsanzo, bere la turkey lomwe limakhala ndi mtundu woyera wa nyama ndi miyendo yake ndi yofiira). Nyama yoyera ndi yosiyana:

1. Cholesterol wotsika.
2. Kuperewera kwa chakudya chamafuta.
3. Ochepera mafuta.
4. Zochepa zopatsa mphamvu.

Nyama yofiyira imakhala ndi kukoma kosangalatsa, kwamafuta, sodium, cholesterol, chitsulo, mapuloteni. Ndizotchuka chifukwa cha mwayi wokonza mbale zambiri zamadzimadzi ndi kukoma kwabwino kwambiri ndi kusowa konse kwa zonunkhira. Othandizira azakudya wathanzi amalimbikitsa kugwiritsa ntchito nyama yoyera, zomwe sizikhudza chiyembekezo cha moyo. Zotsatira zoyipa za nyama yofiira pakubwera kwa matenda ambiri a chitukuko (atherosulinosis, stroke, coronary mtima, kunenepa kwambiri, njira za oncological zomwe zimachepetsa kwambiri moyo, zimawonjezera chiopsezo cha kufa mwadzidzidzi) zimatsimikiziridwa. Ndi matenda a shuga a 2 omwe ali ndi kunenepa kwambiri (nthawi zambiri kunenepa), amalimbikitsidwa kudya nkhuku, nsomba (nyanja, mtsinje).

Momwe mungaphikire

Kodi ndizotheka kudya mitundu ina ya nyama pamenepa? Nyama, yomwe imalimbikitsidwa kwa odwala matenda ashuga, imatha kukhala iliyonse, ngati yophika bwino, pali chiwerengero choyenera. Kapangidwe kakapangidwe ka nyama, komwe kamaloledwa kudya mtundu uliwonse wa matenda ashuga, ali ndi izi:

• Kuchotsedwa pa ntchito yamafuta pochotsa khungu la mbalame, chimbudzi cha mafuta, zomwe zimakulitsa chakudya chamagulu.
• Zakudya zonunkhira.
• Kugwiritsira ntchito kwambiri zopangidwa ndi nyama m'njira yachiwiri.

Pophika bwino, odwala matenda ashuga amatha kudya nyama yamtundu uliwonse

Pansi pa khungu la mbalame ndi kuchuluka kokwanira kwamafuta okhala ndi zopatsa mphamvu zambiri. Kuchotsa khungu kumachepetsa "kuvulaza" kwazopezeka pafupifupi theka. Kupukusa mafuta ndi motere. Timayimbiramo timayamwa m'madzi ozizira, ndikubweretsa kwa chithupsa, pambuyo pa mphindi 5 mpaka 10, madzi amathiridwa, gawo latsopano lamadzi ozizira limawonjezeredwa, kuphika mpaka wachifundo, pomwe fillet ikhoza kudyedwa. Msuzi wotsogola umatsitsidwa popanda kugwiritsa ntchito ngati chakudya (chifukwa cha zomwe zimapezeka mumafuta, umakweza mafuta a calorie, mulingo wa cholesterol yamagazi).

Amagwiritsa ntchito nyama yophika, yomwe imagwiritsidwa ntchito pokonzera maphikidwe osiyanasiyana. Zochita zoterezi zimalimbikitsidwa ndi akatswiri azakudya ngati mukufuna kuphika mbale ndi nyama ya akavalo kapena ngati mungagwiritse ntchito ng'ombe, mwanawankhosa, nkhumba, yomwe imatha kukweza shuga m'magazi.

Mwanawankhosa ndiwosiyana ndi ena chifukwa amatenga nthawi yayitali kuphika, koma kukoma kwa malonda awa ndi okwera kuposa nyama zina (mwanawankhosa ndiye "wopambana" pazomwe zimakhala mafuta a cholesterol, mafuta ophikira, amadzutsa shuga wamwazi mwachangu). Ng'ombe imatsata mwanawankhosa muzowonetsa za "zovulaza," zomwe sizitha kupezeka pang'ono mu nyama zazing'ono (nyama yamwana wamphongo, nyama ya akavalo, imakweza shuga pang'ono).

Anthu osokoneza bongo wa ng'ombe kapena mwanawankhosa amasankhidwa, ngati alibe kulemera kwambiri, zizindikiro zofananira za mawonekedwe a lipid. Zoterezi zimachitika mwa achinyamata odwala matenda amtundu 1, omwe ndi abwino kugwiritsa ntchito ng'ombe. Mwanawankhosa, ng'ombe, nyama yamwana wamphongo amalimbikitsidwa kwa odwala matenda ashuga okhala ndi vuto la kuchepa magazi chifukwa chazitsulo zazitali, zomwe zimathandiza kukweza hemoglobin mwachangu. Chochuluka cha cholesterol muubwana ndikofunikira kuti minofu ikule (cholesterol imagwiritsidwa ntchito ndi thupi pakupanga maselo a cell).

Zomwe zingalimbikitse

Zakudya zamtundu wazakudya zazakudya zamtundu uliwonse zimapezeka tsiku lililonse. Chofunikira kwambiri pakudya ndizakuyambiranso maphunziro achiwiri, msuzi wa masamba, soups ndi kuwonjezera kwa nyama yophika. Zina mwazakudya za shuga ndi:

• Kupezeka kwa chakudya chamadzulo chamadzulo (kumakweza shuga m'magazi).
• Kuphatikiza kwa maphikidwe a nyama ndi masamba.

Ndikulimbikitsidwa kuphatikiza maphikidwe a nyama ndi masamba

Onetsetsani kuti mukuganizira zomwe amakonda munthu wodwala matenda ashuga, kuthekera kwake kugwiritsa ntchito mokwanira "chilengedwe" cha wophika. Pamaso pamavuto amano munthu amangodya nyama yowiritsa. Ena amakonda kudya chidutswa chachikulu cha fillet (ng'ombe, mwanawankhosa). Mndandanda wazomwe anthu odwala matenda ashuga amatengera pamenepa. Masamba omwe amagwiritsidwa ntchito mu shuga monga mbale yam'mbali amagwiritsidwa ntchito mwatsopano (kaloti, nkhaka, kabichi yamtundu uliwonse, tsabola wa belu).

Zakudya zimatha kukulitsidwa ndikusintha maphikidwe ndi nsomba zowiritsa zamitundu yamafuta, nsomba zamtsinje, zomwe zimasonyezedwa makamaka kwa matenda ashuga. Izi zopanda mafuta a cholesterol sizimatha kudzutsa kwambiri shuga; zimatha kudyedwa ndi odwala matenda amtundu uliwonse wa shuga. Pa intaneti mungapeze maphikidwe a odwala matenda ashuga pazakudya zilizonse, nazi zina mwa:

1. Valani ndi tomato.
2. Lilime lophika ng'ombe ndi kolifulawa.
3. Ng'ombe kapena nkhuku yankhuku ndi masamba.
4. Ma Meatball kuchokera ku nyama iliyonse yokazinga ndi mpunga.
5. Ng'ombe (mwanawankhosa) yokhala ndi zukini.
6. Steam cutlets (ng'ombe, mwanawankhosa) ndi nandolo zobiriwira.

Kukonzekera izi maphikidwe sikovuta, zimatenga nthawi yochepa ngati nyengoyi yophika pasadakhale. Zimangokhala kuti ziwonongeke, kuyiyika bwino mu mbale, kuwonjezera mbale yakumbuyo (izi zitha kunenedwa za maphikidwe Na. 1, 2, 3, 5). Ma nyama, ma mpira a nyama amathanso kuikonza kuchokera ku nyama yaiwisi yosaphika yokhala ndi zonunkhira, ndikuwapangitsa kuti azikhala okonzeka kuwira pawiri, kuphika pang'ono kapena kuphika mu uvuni. Mutha kuwaphika popanga nyama yoboola kuchokera ku chinthu chophika, chomwe chimachepetsa kwambiri nthawi yophika, kuichotsa mpaka mphindi 10 mpaka 20, kumachepetsa mafuta ndi mafuta m'thupi. Masamba atsopano kapena owiritsa, chimanga chimayenda bwino ndi zinthu zotere.

Ng'ombe kapena nkhumba, osakaniza a iwo amatha kukhala munthawi ya soseji, yomwe imagwiritsidwa ntchito mu shuga imachepa chifukwa cha mafuta ambiri. Kusiyanako ndi zochitika zina mukaloledwa kudya mitundu yophika ya soseji pambuyo kuwira kowonjezera. Mafuta amitundu mitundu ya masoseji, makamaka osuta, samaphatikizidwa pamenyu, samalimbikitsidwa kudya chifukwa chokhala ndi zopatsa mphamvu zambiri, kuthekera kochititsa chiwopsezo cha matenda osakhazikika m'mimba kapena matumbo. Nthawi zambiri, nyama zamafuta, zomwe zimadyedwa kwambiri, zimapangitsa kuti chifuwa chachikulu chazirala. Kudyetsa nyama ya matenda ashuga ndikosavuta ngati mukudziwa maphikidwe oti mugwiritse ntchito.

Ubwino wa mapuloteni thupi

Ubwino wazinthu zopangira mapuloteni a nyama zatsimikiziridwa mobwerezabwereza zasayansi.

Tisaiwale kuti chinthu choterechi sichingafanane ndi zina zachilengedwe. Zomwe zimafanana kwambiri ndi mapuloteni a soya.

Nthawi yomweyo, ma index a nyama ndi nsomba za glycemic komanso kuchuluka kwa magawo omwe ali ndi mkate ndizochepa kwambiri, zomwe zimaloleza kugwiritsa ntchito zinthu ngati izi pang'onopang'ono zakudya zopatsa mphamvu komanso zochizira.

Mapuloteni a nyama amayenera kudyedwa ndi iwo omwe amapanga matenda amtundu wa 1 shuga, komanso matenda amtundu wa 2.

Nyama imakhala ndi machitidwe angapo ofunikira ndikofunikira pakuchita bwino kwa thupi:

1. Zimathandizira kuyendetsa kayendedwe kazinthu zingapo zamphamvu zamatumbo, kukhazikitsa kwawo komanso kutsegulira. Ndili othokoza mapuloteni amtundu wa enzymatic kuti njira yabwino kwambiri ya njira monga oxidation ndi kuchepetsa, kusweka ndi kulumikizana kwa ma cell ma cell, kutumizidwa kwa ma cell kuchokera ku cell imodzi kupita kwina kudzera pakukhazikitsa njira zoyendera zachilengedwe pakati pawo zimachitika.
2. Amagwiritsidwa ntchito popanga ma cellular ma cell, omwe amatsimikizira kuti ali ndi boma komanso kulimba kwa mafupa, thanzi komanso kukula kwa tsitsi ndi misomali. Chimodzi mwazinthu zazikulu za mapuloteni opanga ndi collagen, elastin ndi keratin.
3. Kudya pafupipafupi mapuloteni a nyama kumapereka chitetezo, thupi komanso mankhwala othandizira thupi. Kuchita kwakuthupi kumatsimikiziridwa ndi collagen ndi keratin m'mapangidwe a minofu, chifukwa chomwe maselo amatetezedwa ku zotsatira zoyipa zachilengedwe. Kutetezedwa ndi mankhwala ndi chifukwa chakuchoka kwa thupi pogwiritsa ntchito makina omwe amapanga mphamvu zapadera. Chitetezo chamthupi chimaperekedwa ndi kapangidwe ka immunoglobulins. Zinthu ngati izi zimathandizira kukana ma virus angapo, mabakiteriya komanso matenda, komanso amatha kudziwa mapuloteni akunja ndikuzichotsa m'thupi.
4. Mapuloteni ochokera ku nyama amathandizira kuyendetsa maselo amthupi, kuwapatsa njira yofananira kuzungulira kuzungulira.
5. Mapuloteni ali ndi udindo wonyamula zinthu zofunika kuzinthu zomanga thupi ndi ma cell amthupi, kuwapatsa oxygen komanso michere.
6. Chifukwa cha mapuloteni, kapangidwe ka minofu ndi kukonza kwa ntchito zawo kumachitika. Kudya mapuloteni abwinobwino kumathandizira kuti kamvekedwe ka minofu ndikuchotsa zophatikizana zonse zovulaza mmenemo.

Kukana kwathunthu kudya nyama zomwe zimapangidwa kungasokoneze njira zomwe zimachitika mthupi.