Peanut Butter Glycemic Index

Thanzi ndi gawo lofunikira m'moyo. Zakudya zamtundu wa mankhwala kwa nthawi yayitali kungokhala gawo lamankhwala basi ndipo wasintha kuchokera masamba azasayansi kupita kumagazini akuwala onena za thanzi ndi zakudya. Komabe, kuti mudye moyenera, ndikofunikira kuyang'ana zikhalidwe zonse zatsopano za sayansi. Chizindikiro chodziwika bwino m'gulu la asayansi ndi mndandanda wazinthu zomwe zimapangidwira, ndipo zangopezeka zofunikira kwambiri pankhani yazakudya “zamafashoni”.

Kwa anthu omwe ali ndi matenda ashuga, ndikofunikira kuganizira za glycemic index of product (GI), popeza kuganizira za index kumathandizira kuwongolera kuchuluka kwa shuga m'magazi.

Mlozo umatengera njira yothandizira kutentha ndi zomwe zimapezeka mumapuloteni ndi mafuta omwe ali m'zinthuzo, komanso mtundu wamafuta ndi kuchuluka kwa fiber.

Zambiri

Kodi mndandanda wazakudya za glycemic ndi chiyani? Glycemia - amatanthauzira kuti "kukoma m'magazi" kuchokera ku Chilatini. GI imawonetsa kuthekera kwa chinthu chosintha kuchuluka kwa shuga m'magazi. Ichi ndi chizindikiritso chochulukirapo. Ziwerengero zake zimawonetsa kuchuluka kwa magalamu a glucose omwe amapezeka mu chakudya chokwanira chomwe chimagwidwa ndi thupi ndikulowa m'magazi.

100 g ya chimanga ndi GI ya 70 imakhala ndi 60 g yamafuta. Mwa mafuta awa, amalowa m'magazi: 60 g * 70/100 = 42 g shuga m'magazi pa 100 g ya phala (GI - coefflication, kotero iyenera kugawidwa ndi 100).

GI ya glucose imatengedwa ngati chizindikiro 100. Pali zinthu zomwe zili ndi GI yoposa 100 (mwachitsanzo, ma molasses kapena mowa). Izi zimachitika chifukwa cha katundu wa chinthucho kuti chigawike mwachangu kuzinthu zazing'ono ndikulowetsedwa mu kayendedwe kazinthu.

Koma zakudya zina sizikhala ndi mafuta ochulukirapo. Mwachitsanzo, mbatata ya mbatata yophika ndi 85. Izi ndizokwera kwa odwala matenda ashuga. Koma mu 100 gm ya mbatata 15 g yokha ya chakudya. Mwa 100 mbatata mumapeza chilichonse: 15 g * 85/100 = 12.75 g shuga. Ichi ndichifukwa chake kulinganiza kosaganizira bwino kwa zopangidwa zosiyanasiyana sikumakhala kothandiza nthawi zonse.

Chifukwa cha izi, kuphatikiza pa GI, palinso cholozera china chogwirizana - glycemic katundu (GI). Zomwe zimapangidwanso ndizofanana, koma kuchuluka kwa zakudya zomwe zimapezeka m'zinthu zimatengedwa. GI imagwiritsidwa ntchito kwambiri kuphatikiza chidziwitso cha chakudya.

Momwe asayansi adadziwira GI yazinthu zosiyanasiyana

Kudziwa kuti ndi zakudya zamtundu wanji za glycemic zomwe zili ndizosavuta mokwanira. Pamimba yopanda kanthu muyenera kudya zoyeserera. Kuchuluka kwake kumawerengeredwa kuti ukhale ndendende ndi 50 g yamafuta. Mphindi 15 zilizonse amatenga magazi kwa shuga, deta imalembedwa. Zotsatira zomwe zimapezeka mu maora awiri ndikuyerekeza ndi kuchuluka kwa kuchuluka kwa shuga. Kuti mupeze molondola GI, muyenera kutenga zitsanzo kuchokera kwa anthu angapo ndikuwerengera mtengo wapakatikati. Malinga ndi zotsatira za kafukufuku ndi kuwerengera, magome a glycemic index amaphatikizidwa.

GI ndi chiyani?

Manambala amakulolani kuyerekezera zinthu ndi mtundu uliwonse, koma sizikudziwika bwino nthawi zonse zomwe chizindikiro chimakupatsani m'njira yoyenera.

Mndandanda wa glycemic ndi wofunikira makamaka kwa odwala matenda ashuga. Anthu omwe ali ndi matenda ashuga asankhe mosamala gwero la chakudya, chifukwa nthendayi imalumikizidwa ndi chilema pakamwa shuga. Pofuna kuti musakweze shuga wambiri, muyenera kuwerengetsa kuti ndi magalamu angati a shuga omwe amafikira magazi ndi chakudya chomwe mumadya. Pazifukwa izi, mukusowa index ya glycemic.

GI ndiyofunikanso kwa anthu athanzi. Mafuta a glycemic amawonetsera kuchuluka kwa shuga, komanso kuyankha kwa insulin kogwirizana. Insulin imayendetsa kagayidwe ka glucose, koma satenga mbali iliyonse yamtunduwu pakuwonongeka kwake. Zimawongolera shuga wosweka kumadontho osiyanasiyana amthupi. Gawo limodzi limapita kukasinthasintha mphamvu, ndipo linalo limayikidwanso kuti "pambuyo pake". Kudziwa GI yamalonda, mutha kuwongolera kagayidwe ka thupi, kuletsa kaphatikizidwe kamafuta zamafuta m'thupi.

Mndandanda Wamtengo Wapamwamba

Pa tebulo la glycemic indices a zinthu zomwe mumadya, mutha kupeza zowerengera pazogulitsa. Zotsatira zotsatirazi ndizodziwika bwino:

• Mkulu - kuchokera 70 ndi kupitirira.
• Yapakatikati - kuyambira 50 mpaka 69
• Zotsika - mpaka 49.

Tiyenera kukumbukira kuti, mwachitsanzo, chidziwitso cha glycemic mu masamba chimadalira nyengo, kukhwima ndi mitundu yosiyanasiyana.

Pafupifupi zipatso ndi zipatso zonse zili ndi shuga, zomwe zimawonjezera GI yawo. Komabe, pali zipatso zomwe zili ndi index yotsika ya glycemic. Pakati pawo, zipatso zanyengo ndizofunikira kwambiri: apurikoti, maula, apulo, peyala, currant, rasipiberi.

Mosiyana ndi izi, pali zipatso zomwe zimakhala ndi index yayitali kwambiri ya glycemic - nthochi, mphesa, chivwende. Komabe, izi sizitanthauza kuti zipatso zawo ndizovulaza. Ndibwino kuyambiranso GI ya kuchuluka kwa chakudya. Chifukwa chake, mavwende ali ndi GI yayitali kwambiri, koma 100 g zamkati mwake zimakhala ndi 5.8 g yamafuta ochepa.

Zakudya zomwe zimakhala ndi glycemic index yokwera 70 komanso kupitirira.

Zogulitsa zomwe zimakhala ndi index ya glycemic pafupifupi 50 mpaka 69

Zakudya zokhala ndi index yotsika ya glycemic kuyambira 49 mpaka pansi

Kodi GI imakhudza bwanji chimbudzi?

Zakudya zokhala ndi GI yotsika zimaphwanya pang'onopang'ono, zomwe zikutanthauza kuti zimamwa kwambiri pang'onopang'ono ndikufika magazi. Zakudya zoterezi zimatchedwa "zovuta" kapena "zovuta" chakudya. Amakhulupirira kuti chifukwa cha izi amatha kubweretsa machulukidwe mwachangu. Kuphatikiza apo, pokhalabe ndi shuga wambiri m'magazi, shuga sapita "kumanga" kwamafuta - njirayi imayambitsidwa pomwe shuga wambiri.

Ngati pali "zovuta", ndiye kuti pali "zosavuta" zopatsa mphamvu. Amakhala ndi index yayikulu ya glycemic, kuchuluka kwambiri kwa kulowa mu kayendedwe ka kayendedwe kazinthu, ndipo amayambanso kuyankha kwa insulin. Zakudya zomanga thupi mosavuta zimabweretsa kumverera kwodzaza, koma sizimatenga nthawi yayitali. Zakudya zomanga thupi zovuta kuzikwaniritsa kwa nthawi yayitali.

Zakudya zokhala ndi index yayikulu ya glycemic kwa odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa shuga amatha kuwononga thanzi lawo pakukweza kwambiri misempha yamagazi. Ndikwabwino kuzipewa kapena kugwiritsa ntchito pang'ono.

GI ndi chisonyezo chothandiza, koma muyenera kuachigwiritsa ntchito. Kuphatikiza ndi chidziwitso cha chakudya chamafuta, zimathandizira kuwunikira mozama momwe mphamvuyo imapangira shuga.

Kukhumudwa kumapangitsa kupanga insulini, ntchito imawotcha mafuta ochulukirapo, asidi amathandiza kugwetsa shuga.
Muyenera kuyesetsa kudya chakudya chomwe chili ndi mapuloteni ndi phosphorous:

Nyama, mkaka, mtedza, tchiwheat, nyemba, nsomba. Onjezerani 20 ml ya masamba a masamba tsiku ndi tsiku ku saladi. Nyemba, mphodza, anyezi, ginger, chimanga, chiwindi, impso, mazira, kaloti, biringanya, maapulo mumaphikidwe osaphika ndi ophika, mululosi, mabulosi abulu, beets, mapeyala akutchire ndi othandiza.

• Cinnamon - imalimbikitsa kupanga insulin,
• Peanut - imayang'anira insulin ndi shuga m'magazi,
• Broccoli - imakhala ndi chrome, yomwe imayang'anira kupanga insulin m'magazi,
• Ziphuphu - zimakhazikitsa shuga m'magazi,
• Mkate ndi nkhungu chabe,
• Garlic ali ndi mafuta ambiri ndi sulufule, ali ndi katundu wochepetsa shuga m'magazi, kuwonda magazi, kuchotsa cholesterol, kutsitsa magazi. Garlic ndiwonso antioxidant wabwino.

Imwani msuzi wa sitiroberi, currants wakuda, kabichi, beets, maungu, maapulo, cranberries, makangaza, mapeyala, ndimu, mbatata. Pazakudya kupatula shuga, kuphika, zonunkhira, mowa.

Mtundu wa 2 wa matenda a shuga: glycemic index of the product

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Pamaso pa mtundu wina uliwonse wamatenda "okoma" - oyambayo, mtundu wachiwiri ndi matenda osokoneza bongo, wodwalayo ayenera kusankha bwino zakudya zomwe azidya, azitsatira mfundo za zakudya komanso kuwerengera zopatsa mphamvu. Zonsezi zithandiza kuchepetsa kuthamanga kwa magazi. Kwa odwala matenda ashuga omwe ali ndi mtundu wodziimira payekha. Zakudya zabwino zopatsa mphamvu zamafuta ochepa ndiye chithandizo chachikulu.

Zogulitsa zakudya zimasankhidwa kutengera mtundu wawo wa glycemic index (GI). Chizindikirochi chikuwonetsa kuchuluka kwa shuga mu magazi mukatha kudya chinthu kapena chakumwa china.

Endocrinologists amauza odwala zololedwa ndi zoletsedwa. Koma nthawi zambiri, amasemphana ndi zakudya zowonjezera zambiri, monga masamba ophika ndi chiponde. Izi azikambirananso.

Funso lotsatirali likuganiziridwa - kodi ndizotheka kudya mtedza m'magazi, momwe mungapangire kuchuluka kwa glucose m'magazi, momwe mungagwiritsire ntchito mankhwalawa moyenera kuti mukulitse phindu la thupi, ndemanga za anthu odwala matenda ashuga zokhudza zotsatira zabwino za mtedza zimaperekedwa. Zopatsa kalori ndi GI za mtedza zimaperekedwa. Zomwe zapatsidwanso ndi njira yopangira batala la nandolo ya diabetes.

Peanut Glycemic Index

Kwa matenda ashuga amtundu wa 2, zakudya ndi zakumwa zokhala ndi mayendedwe opita mpaka 50 zimaloledwa. Zakudya zotere zimakhala zovuta kuthana ndi chakudya, chomwe sichimayambitsa shuga m'magazi. Zakudya zomwe zili ndi mtengo wambiri ndizovomerezeka muzakudya za anthu odwala matenda ashuga.

Ngakhale GI yotsika, muyenera kulabadira zakudya zopatsa mphamvu, chifukwa odwala matenda ashuga amayenera kuwunika ma calories omwe amadya. Chifukwa chake samalani mukamasankha zakudya ndi zakumwa za zakudya. Ndemanga za odwala omwe amatsatira zakudya pa index ya glycemic, onani shuga yokhazikika yokhazikika komanso kuchepetsa kunenepa kwambiri.

Komanso zoletsedwa kudya zakudya zamafuta, momwe mtengo wa glycemic ndi zero. Nthawi zambiri, zakudya zotere zimadzaza ndi cholesterol yoyipa. Ndipo ndizosafunikira kwenikweni kwa anthu omwe ali ndi matenda "okoma", chifukwa amakhala ndi zotumphukira zotulutsa magazi.

Cholozera chimagawika m'magulu atatu, awa:

• 0 - 50 magawo - mtengo wotsika, chakudya ndi zakumwa zotere ndi zomwe zimapangidwa monga chakudya cha matenda ashuga,
• 50 - 69 mayunitsi - mtengo wapakati, chakudya ichi chikhoza kukhala pa menyu, koma mosiyana ndi (chakudya chochepa, osapitirira kawiri pa sabata),
• Magawo 70 ndipo pamwambapa - mtengo wokwera, zakudya ndi zakumwa izi zimatha kuyambitsa kuchuluka kwa shuga m'magazi ndi 4 - 5 mmol / l.

Mitundu ina iliyonse ya mtedza imakhala ndi GI yotsika kwambiri, mpaka 50 mayunitsi. Komabe, ndizopamwamba kwambiri zopatsa mphamvu. Chifukwa chake amaloledwa kudya 50 magalamu a mtedza patsiku kwa matenda ashuga 2.

1. mndandanda wa glycemic ndi magawo 15,
2. zopatsa mphamvu pa 100 magalamu a mankhwala 552 kcal.

Mafuta ndi mapuloteni amayamba mu kapangidwe ka mtedza, pomwe mapuloteni omwe amalowa m'thupi kuchokera ku mtedza amamwa bwino kwambiri kuposa mapuloteni omwe amapezeka kuchokera ku nyama kapena nsomba. Chifukwa chake kulinso protein ina yokumba m'mimba kuposa iyo yomwe yamwetsedwa kuchokera ku mtedza.

Odwala odwala matenda ashuga samangodya mtedza wokha, komanso mitundu ina ya mtedza:

• walnuts
• paini mtedza
• hazelnut
• ma alimondi
• mabokosi
• pistachios.

Mitundu yonse pamwambayi ya mtedza imakhala ndi GI yotsika, koma ndiwotentha kwambiri. Chifukwa chake, mtengo watsiku ndi tsiku suyenera kupitilira 50 g. Ndikofunika kwambiri kuti muwonjezere mtedzawu ndi chakudya cham'mawa chophweka, kapena muziphatikizira muzakudya. Ndemanga kuchokera kwa odwala matenda ashuga akuti mtedza ndi chakudya chabwino kwambiri cha m'mawa chomwe chimapangitsa kuti mukhale osangalala. Mitundu ina iliyonse ya mtedza ndiyofunikira kwambiri kwa odwala matenda ashuga, chifukwa ali ndi mavitamini ndi michere yambiri.

Kuphatikiza apo, kuphatikiza mtedza kumakhala ndi zinthu zomwe zimakwaniritsa njala. Pazonse, mtedza wowerengeka udzakhala wokhazikika pazakudya zabwino.

Ubwino wa nandolo

Ndi anthu ochepa omwe amadziwa kuti zokonda zawo zam'madzi zimatchedwa mtedza ndipo sizoterera konse. Ali mgulu la nyemba. Ndipo mbewu iliyonse ya nyemba ndi chakudya choyenera, choncho mtedza ndi mtundu wachiwiri wa shuga ndizogwirizana kwathunthu.

Izi zimakhala ndi mafuta ochulukirapo, mpaka hafu ya zipatso zonse. Amapangidwa chifukwa cha kupezeka kwa ma asidi achilengedwe monga linoleic, oleic, komanso stearic.Zinthu izi sizikugwira ntchito pa cholesterol, chifukwa, siziyika pangozi thanzi la wodwalayo.

Komabe, mosamala, mtedza uyenera kudyedwa ngati munthu ali ndi vuto lofuna kunenepa kwambiri komanso kunenepa kwambiri, ngakhale atangoyamba kumene. Komanso contraindication ndi zilonda zam'mimba komanso mphumu ya bronchial.

Zomwe amapanga mtedza zili ndi zinthu zabwino zotsatirazi:

1. Mavitamini B,
2. Vitamini C
3. ma amino acid
4. ma alkaloids,
5. selenium
6. phosphorous
7. calcium
8. potaziyamu
9. sodium
10. tocopherol (vitamini E).

Vitamini C ndiwofunikira makamaka matenda a endocrine, pomwe njira za metabolic zimasokonekera m'thupi la munthu. Kupereka kuchuluka okwanira kwa Vitamini C kumathandizira kulimbitsa chitetezo cha mthupi, chifukwa cha izi, kukana kwa thupi kumatenda komanso mabakiteriya amitundu mitundu.

Selenium ndi antioxidant wamphamvu yemwe amamasula munthu pazinthu zovulaza ndikuchepetsa kukalamba. Chiwerengero chachikulu cha amino acid m'mankhwala chimakhala ndi phindu pa manjenjenje, chidwi cham'maganizo chimakhala bwino, ntchito zolimbitsa thupi zimawonjezeka, kusowa tulo komanso nkhawa zimatha.

Mapeyala a shuga ndiwofunikanso chifukwa ali ndi tocopherol (vitamini E). Kuchuluka kwa Vitaminiyi kumalimbana ndi kutupa ndikuwonjezera machiritso. Ma alkaloids, omwe amapezekanso mumapine, amalimbitsa magazi, amachepetsa ululu ndikukhazikitsa magwiridwe antchito amanjenje. Ndizofunikira kudziwa kuti munthu amatha kukhala ndi alkaloids kokha kuchokera pazomera zomera.

Kuphatikiza apo, mtedza ndiwothandiza kwa odwala matenda ashuga pazifukwa zotsatirazi:

• kulimbana ndi cholesterol yoyipa, ndikuphatikizira kosalekeza kwazinthu izi muzakudya, mtima udzalimbitsa, mitsempha ya magazi idzatsikira ku cholesterol plaques,
• kuthamanga kwa kagayidwe kachakudya kagayidwe kachakudya, chifukwa kamwazi mumagazi amakonzedwa mwachangu,
• bwino khungu, misomali ndi tsitsi.

Ndemanga ndi malingaliro a madokotala akuwonetsa kuti ndikofunikira kuphatikiza nandolo muzakudya za tsiku ndi tsiku, kapena kusinthana ndi kudya ndi mitundu ina ya mtedza. Ndi bwino kumangodya zopaka zokha, chifukwa mukamayambitsa zinthu zambiri zofunika kwambiri m'thupi zimatayika. Ndikwabwino kugula mtedza osabowoleza, chifukwa cha kuwongoleredwa ndi dzuwa mwachindunji kumatha kulowa.

Mitundu ya shuga ndi mtundu wa 2 wa shuga ndi malingaliro omwe amagwirizana, mutha kudya izi osati pokhapokha, komanso kuwonjezera ku mchere, saladi ndi nyama.

Ndizotchuka kugwiritsa ntchito batala la peanut popanda shuga.

Chinsinsi Cha Chotupa cha Ashuga

Nthawi zambiri, odwala matenda ashuga amadabwa kuti adye mafuta amuyoti ndi mafuta anyani. Ufa wopanda ufa wa tirigu wabwino kwambiri pa tebulo la anthu odwala matenda ashuga. Ndi bwino kugwiritsa ntchito mkate wa rye, kapena mkate wa ufa wa rye.

Mutha kuphika mkate nokha - iyi ndi njira yolimba kwambiri yopezera chogulitsa chomwe chimakhala ndi kuchuluka kwa buledi, komwe kumaganiziridwa mukabayitsa insulin yayifupi komanso yotsika mtengo, komanso GI yotsika. Amaloledwa kugwiritsa ntchito mitundu iyi ya ufa - rye, buckwheat, flaxseed, oatmeal ndi spelling. Zonsezi zitha kugulidwa mosavuta ku supermarket iliyonse.

Batala wopanda nsuzi wopanda shuga ndizosavuta kupanga. Chachikulu ndikuti blender yayandikira, apo ayi sizigwira ntchito kukwaniritsa kufunika kwa mbale. Ndikwabwino kudya phala yotereyi m'mawa, popeza ndiolimbitsa thupi kwambiri, ndipo kudya ma calories mwachangu kumalumikizidwa ndi zochitika zolimbitsa thupi, zomwe zimachitika theka loyamba la tsiku.

Zotsatira zotsatirazi zidzafunika:

1. theka la kilogalamu ya nthuza zosaphika,
2. theka la supuni ya mchere
3. supuni imodzi ya mafuta oyeretsa masamba, makamaka maolivi,
4. supuni imodzi ya zotsekemera zachilengedwe - stevia kapena uchi (mthethe, pine).
5. madzi.

Tiyenera kudziwa kuti mitundu ina yokha ya uchi ndiyofunika kusankha yomwe ili ndi GI yochepa - mthethe, linden, bulugamu kapena paini. Osadandaula kuti uchi ndi wothandiza kwa matenda ashuga chifukwa yankho lenileni lidzakhala labwino. Sizoletsedwa kugwiritsa ntchito njuchi zodulira (zotsekemera). Ngati stevia amagwiritsidwa ntchito mu Chinsinsi, ndiye kuti adzafunika pang'ono, chifukwa ndiwotsekemera kuposa uchi ndi shuga.

Pokonzekera kuphika, sikofunikira kugwiritsa ntchito madzi. Zimafunikira pofuna kubweretsa phalaphala pazomwe mukufuna, pomwe anthu ena amakonda kuwaza ndi madzi sikugwiritsidwa ntchito konse mu Chinsinsi. Pankhaniyi, muyenera kudalira zomwe mukufuna.

Nandolo ziyenera kuyikidwa mu uvuni kwa mphindi zisanu, kutentha kwa 180 C, pomwe masamba ophika ndi zosakaniza zina zimayikidwa mu blender ndikubweretsa kusasinthika kosasinthika. Onjezani madzi ngati pakufunika. Muthanso kusiyanitsa kukoma kwa sinamoni. Chifukwa chake sinamoni amatsitsa shuga wamagazi ndikupatsa batala la chiponde kununkhira kwapadera, monga momwe akatswiri ambiri a matenda ashuga amanenera.

Kanemayo munkhaniyi amakamba za zabwino za nandolo.

Zotsatira zamafuta m'thupi

Thupi lathu ndi dongosolo lamanzeru, lomwe limagwiritsa ntchito njira zosiyanasiyana kuyesetsa kuzungulira bwino mkati. Kudzilamulira koteroko kumapangitsa kuti ziwalo zonse zizigwira bwino ntchito komanso kupewa matenda oopsa.

Komabe, nthawi zambiri, chifukwa chogwiritsa ntchito kwambiri zakudya zomwe zimakhala ndi chakudya chamagulu ambiri, mndandanda wama shuga a magazi amakwera mofulumira, ndichifukwa chake osati ziphuphu zokha, zomwe zimapanga kwambiri insulin, komanso ziwalo zonse ndi ziwalo zathupi zimakumana ndi katundu wambiri. Kugwira ntchito kwanthawi yayitali munjira iyi, chitetezo chazirala chimachepa, dongosolo la endocrine limakhala lopanda malire, motero matenda a shuga amachitika.

Ichi ndi chiyani

Popewa mavuto akulu azaumoyo, muyenera kuphunzira momwe mungawongolere kudya zamagulu m'thupi. Kuti tichite izi, tikulimbikitsidwa kugwiritsa ntchito GI. Khalidwe ili limakupatsani mwayi kuti muwone kuchuluka kwa shuga atuluka m'magazi mutatha kudya mankhwala pambuyo pake kwakanthawi.

Mwachidule - iyi ndiye phindu ndi mtundu wa chakudya chomwe tidadya. Kuti chakudya chikhale chopindulitsa kwenikweni m'thupi, ma carbohydrate omwe amapezekamo amayenera kuyamwa nthawi yayitali. Ndi zinthu zomwe zili ndi GI yotsika yomwe imakumba pang'onopang'ono, imasweka kwa nthawi yayitali, osayambitsa kudumphadumpha kwamwazi m'magazi.

Glycemic Index: Gulu Lophatikiza

Komabe, muyenera kuchenjeza mwachangu kuti musasokoneze zomwe zimapezeka pamoto pazophatikizira katundu ndi GI. Gome lokha la glycemic indices lokha lingawonetse zolondola. Pompano, zogulitsa zonse ndi kuchuluka kwa zopatsa mphamvu ndi magawo azinthu zimagawika m'magulu angapo:

• Mulingo wotsika: magawo 10 mpaka 40. Mafuta a gululi amalowetsedwa m'magazi pang'onopang'ono, chifukwa chake amathiridwa popanda zoletsa. Zimaphatikizapo: tirigu wathunthu, zipatso zonse ndi masamba, zipatso zamkaka zonse.
• Mulingo wapakati: 40-70 mayunitsi. Chiwopsezo cha kusowa kwa chakudya m'zakudya izi ndizapakati, motero kutumikiridwa kuyenera kukhala koyenera. Gululi limaphatikizapo nyama yophika yophika, mbatata zoyambirira zophika, nandolo zobiriwira, kaloti watsopano, mphesa, zipatso zouma ndi misuzi yazipatso.
• Mulingo wapamwamba: mayunitsi 70-100. zogulitsa zotere zimakhala ndi kuchuluka kwambiri kwa cleavage, zomwe zimatsogolera kutulutsidwa kwa mphamvu mwachangu. Gululi linaphatikizapo zinthu zophika buledi ndi zinthu zonse zopangidwa kuchokera ku ufa wa VS, mbatata yophika, beets ndi kaloti, shuga, maswiti, uchi, mowa, ndi zina zambiri.

Malangizo okondweretsa

Mukamajambula zakudya zanu, ndikofunikira kudziwa kuti zotsatirazi zimakhudza kwambiri GI ya malonda:

• mtundu wa pokonza
• kuchuluka kwa amylose ndi amylopectin mmenemo,
• bweretsani wowuma (kusintha kuchokera posungunuka kupita ku mawonekedwe osapindika),
• kuchuluka kwa mapuloteni, michere yazakudya,
• kuchuluka kwa kukhwima kwa mwana wosabadwayo.

Kuti muchepetse GI ya malonda, tikulimbikitsidwa kuti muphatikize mafuta a masamba mumenyu, makamaka wozizira. Khalani athanzi!

Blueberries ndi matenda ashuga

Ma Blueberries, ndi mabulosi akuda, ma buluu kapena ma buluu ndi zipatso zakumpoto zokhala ndi mawonekedwe apadera omwe amakhala ndi zinthu zosiyanasiyana zopatsa thanzi, mavitamini ndi ma tannins. Zimathandizira kukhazikitsa shuga m'magazi ndikuwonetsetsa kuti lilibe vuto. Gawo lonse la chomera - nthambi ndi timapepala - tili ndi kapangidwe kofanana ndi mankhwala. Amapangitsa kulowetsedwa kukhala kothandiza kwa odwala matenda ashuga.

• Kodi ndichifukwa chiyani mabulosi "akuda" amaloledwa mu shuga?
• Ndibwino kuti mukusonkhanitsa zida zobiriwira?
• Kodi mungatani kuti muchepe?
• Kodi odwala matenda ashuga atha kupangira chiyani?
• Momwe mungagwiritsire ntchito masamba a mabulosi?
• Maphikidwe a Blueberry Herb

Kodi ndichifukwa chiyani mabulosi "akuda" amaloledwa mu shuga?

Ma Blueberries ndi mabulosi otsika kwambiri a calorie omwe alibe mafuta, ndipo amakhalanso ndi index yotsika ya glycemic (43), motero imaphatikizidwa muzakudya zamtundu wa I ndi mtundu wa matenda ashuga II, komanso boma la prediabetesic. Ma Blueberries ali ndi mavitamini osiyanasiyana - magulu B, C, PP. Muli ma organic acid, mafuta ofunikira komanso ma flavonoids. Koma kwa odwala matenda ashuga, zofunika kwambiri ndi:

• Ma tannins ndi glycosides. Ndi omwe amatha kuyang'anira kuchuluka kwa shuga m'magazi - amatha kutsitsa kapena kuisunga pakadali masiku ena.
• Iron, yemwe, mosiyana ndi mankhwala opangira mankhwala, amapangidwa kwathunthu ndi thupi.
• Vitamini A. Chimodzi mwa zovuta za matenda ashuga ndi kuchitika kwa matenda amaso. Kuphatikizika kwa mavitamini ndi michere ya blueberries kumalimbitsa ziwiya zam'maso ndikuletsa kupangidwe kwa zotupa m'mimba chifukwa cha retinol.
• Zakudya za michere ndi pectin. Amatsuka matumbo, amachotsa zinthu zovulaza m'thupi - poizoni, zitsulo zolemera, zopitilira muyeso, komanso amathandizira kuchepetsa thupi, zomwe anthu odwala matenda ashuga nthawi zambiri amakhala nazo. Amakhala ndi phindu pamatumbo.

Phindu lalikulu la zipatso ndiloti limakhala ndi zinthu zambiri zomwe zimagwira ntchito zomwe zimachedwetsa kayendedwe ka oxidation mu maselo, motero, imakulitsa unyamata wa thupi la munthu ndikuletsa kupangika kwa zotupa zoyipa.

Blueberry, inde, imakhala yothandiza kwambiri, koma popeza ndiwopangidwa mwanjira inayake, makonzedwe osiyanasiyana amapangidwa kuchokera pamenepo - zipatsozo zimaphika, zophika buluu kapena kuphika. Kuchokera zakumwa zimapanga infusions, decoctions, zakudya ndi tiyi. M'malo mwa shuga, m'malo mwa shuga mumagwiritsidwa ntchito matumba.

Nthawi zina, pofuna kupewa hypoglycemia, mabulosi abulu amagwiritsidwa ntchito (omwe amaphatikizidwa), omwe amagulitsidwa ku malo ogulitsa mankhwala. Awa ndi makapisozi kapena mapiritsi, omwe amapanga kwambiri ndi masamba ndi zipatso. Sizingatheke kuti mupeze zomwe mungafotokozere nokha, zitha kuperekedwa ndi katswiri.

Ndibwino kuti mukusonkhanitsa zida zobiriwira?

Shrub imamera mu taiga ndi tundra, koma m'malo okhala ndi chipale chofewa komanso chinyezi chambiri chilimwe. Chifukwa chake, silimakula paliponse, koma limalimidwa bwino pazomera zawo. Chifukwa chake, ngati ndinu eni mazana angapo, onetsetsani kuti mwadzala chikhalidwe ichi. Podzikonzekeretsa:

• Masamba amakolola nthawi yonse yotentha pakakhala nyengo yofunda. Amayikidwa mu wochepa thupi ndikuwuma m'chipinda chotsegukira, ndikuonetsetsa kuti kuwala kwamphamvu kwa dzuwa sikuwatsikira.
• Kutola kwa Berry kumayamba mu Julayi ndipo kumatha mu Ogasiti. Kukola mabulosi am'munsi, kuyanika msanga kumagwiritsidwa ntchito. Zipatso zimasanjidwa, kutsukidwa kwa zinyalala, kuyikidwa papepala lophika ndikuyika mu uvuni pamtunda wa 70 ° C kapena kugwiritsa ntchito kusungidwa.

Ngati palibe kuthekera kogula kwazokha, mutha kugula zida zofunikira pama pharmacies.

Kodi mungatani kuti muchepe?

Zipatso zatsopano zimaloledwa kudya tsiku lililonse katatu patsiku. Nthawi imodzi, timalimbikitsidwa kudya zosaposa 100 g Koma ngati pali zovuta ndi impso, mchenga kapena miyala ikapezeka mwa iwo, sayenera kuzunzidwa, chifukwa imakulitsa kukodza.

Kuphatikiza pa zipatso zatsopano, amamwa msuzi watsopano wa bulosi. Konzani izi:

1. Supuni imodzi yatsopano yophika bwino amaipaka mug.
2. Ndiye kutsanulira chifukwa slurry 300 ml ya madzi otentha ndikusiya kukapereka kwa theka la ola.
3. Zakumwa zamphesa zimakoma ndi zotsekemera ngati mungafune.
4. M'malo mwa tiyi, imwani kapu imodzi mpaka 2 pa tsiku.

Mutha kumwa zakumwa zouma zouma:

1. Supuni 1 yokhala ndi sipuni ya zipatso zouma imathiridwa mu 250 ml ya madzi ndikuwotha kwa kotala la ola.
2. Thirani chilichonse mu thermos ndikuyimirira kwa maola angapo.
3. Tengani supuni 1 imodzi. Kutalika kwa maphunziro - masiku 60.

Mu kanema wotsatira, mutha kutenga Chinsinsi cha smoothie wokhala ndi mkaka wamkaka, womwe ndi wabwino pakudya cham'mawa:

Matenda a shuga

Kuphika mafuta ophika bwino komanso onunkhira:

• 500 g ya zipatso zakupsa,
• 30 g wa masamba obiriwira atsopano,
• 30 g wa masamba ofiira ofiira,
• wokoma.

1. Zipatso zimatsukidwa ndikuziphika mumbale yopanda kanthu kwa maola awiri mpaka chimangidwe chambiri ndi mawonekedwe osasinthika.
2. Masamba osanjidwa. Masamba oyera oyera amasankhidwa popanda zowonongeka ndi zizindikiro za matenda, ali pabwino.
3. Masamba obiriwira akangotentha, masamba amagwera mmenemo ndikusiya pamoto kwa mphindi 10 zina. Kuti mumve kukoma, mutha kuwonjezera sinamoni yaying'ono kapena vanila zachilengedwe.
4. Kenako wokoma amatsanuliridwa, sakanizani bwino ndikuphika kwa mphindi zina 5.
5. Kupanikizana kumatsalira kuti kuzizire, kenako nkukayala pama gombe.

Anthu odwala matenda ashuga amalimbikitsidwa kuti azigwiritsa ntchito tsiku lililonse m'magawo ang'onoang'ono - ndikokwanira kudya supuni 1 yotsekemera patsiku. Amakhala chokoma ndi chakumwa cha zipatso. Mu kapu yamadzi, supuni ya jamu imathandizira, kusunthidwa ndikuledzera.

Kuyika mabulosi

Ichi ndi chakudya chabwino chopatsa thanzi. Zomwe mukusowa ndizoyipa komanso zotsekemera:

1. Zipatso zatsopano zimakhala pansi kapena kuphwanyidwaphwaphwanyidwa kuti zitheke.
2. Wokoma amawatsanulira mwaiwo mu chiyerekezo cha 1: 1.
3. Phala lomalizidwa limayikidwa mu chidebe chosawilitsidwa ndikusungidwa ozizira kapena mufiriji.

Momwe mungagwiritsire ntchito masamba a mabulosi?

Kwa anthu odwala matenda ashuga, mabulosi am'madzi, mabotolo, ndi zakumwa ndizofunikira kwambiri, zomwe zimadyedwa m'mawa, masana ndi madzulo, makamaka theka la ola, motsatana, asanadye chakudya cham'mawa, chakudya chamadzulo komanso chakudya chamadzulo, ngati palibe malingaliro ena.

Chinsinsi chouma masamba

1. Gawo logwiritsidwa ntchito la chitsamba ndi nthaka.
2. Supuni ya zinthu zakonzedwa bwino imapangidwa ndi 250 ml ya madzi otentha.
3. Kutentha m'madzi otentha kwa mphindi 20-45, yokutidwa ndi chivindikiro.
4. Yomweyo mutsefa kudzera mu cheesecloth, yokulungidwa m'magawo awiri, ndikufinya.
5. Kuziziritsa ndi kumwa msuzi wozizira pa 100 ml patsiku. Maphunzirowa amatenga masiku 21.

Ngati mu Chinsinsi iyi masamba owuma asinthidwa ndi masamba atsopano, mutha kupeza msuzi wochiritsa. Amathandizanso ndi kupezeka kwa zotupa za matenda ashuga, kuwonongeka kwa khungu. Njira yowuma idapukuta malo owonongeka a khungu.

Zothandiza katundu zimakhala ndi decoction wokonzedwa ndi mphukira za chitsamba. Chachikulu ndikuti muyenera kudula nthambi bwino. Gwiritsani ntchito mu 50 ml.

Mudzafunika thermos momwe chomera chamankhwala chimalimbikitsidwira. Alumali moyo wosapitirira masiku 4 mufiriji, gwedezani bwino musanagwiritse ntchito. Imakonzedwa ndi mankhwala:

1. Masamba obiriwira athanzi amatengedwa (30 g amafunikira) ndikuyika sopu yopanda manyowa.
2. Amathira madzi okwanira 1 litre pamenepo ndikuwiritsa pamoto wapakatikati kwa mphindi 30.
3. Thirani yankho mu thermos ndikuyigwira kwa ola limodzi.
4. Ndiye zosefera ndikutenga mawonekedwe ofunda a 100 ml.

Kutalika kwa maphunzirawa kumatengera kusintha kwa wodwalayo. Munthu akangokulira, siyani kutenga nthunzi. Ndi chilolezo chotalikilapo kwa masiku opitilira 30, ndikofunikira kusokoneza maphunzirowa kwa masiku 14, ndikupitiliranso.

Amachepetsa zazikulu zazikulu za matendawa ndikuyenda bwino kwathunthu. Pa kukonzekera kwake mudzafunika mphukira ndi masamba. Zipangizo zouma zimasonkhanitsidwa pomwe mbewuyo yatamera kale, koma zipatso sizikhala ndi nthawi yoti zikhazikike. Mutha kusonkhanitsa zakutchire maluwa asanakule, koma izi zimawononga thanzi lake. Chinsinsi chophikira ndi phwando:

1. Nthambi zokhazikitsidwa ndi masamba zimayikidwa mugulu lopanda kanthu ndikupangidwe ndi madzi otentha.
2. Amasamba madzi osamba kwa mphindi 15.
3. Ubweya wocheperako womwe wabowoletsedwa umabwera ndi voliyumu yake koyambirira powonjezera madzi owiritsa.
4. Gwiritsani ntchito 60 ml aliyense.

Nthawi zambiri ndi matenda ashuga, khungu limakulirakulira. Imataya kunenepa, imakhala youma, ndipo zotupa zimatuluka. Ngati khungu lanu laphimbidwa ndi kulowetsedwa komwe kumakonzedwa kuchokera kumphepete ndi masamba a chomera, khungu limayamba kutanuka, kuwuma komanso kukwiya kumachepa, mabala ndi eczema amachira msanga. Kuphatikiza apo, kulowetsedwa koteroko kumakhala ndi diuretic ndi choleretic katundu, kumachepetsa kuchuluka kwa cholesterol yoyipa m'magazi, kusintha magazi, komanso kubwezeretsa mitsempha yamagazi. Zimathandizira munthu kulimbana ndi mayesero, kumachepetsa chilakolako cha zakudya zokhala ndi shuga.

Maphikidwe a Blueberry Herb

Kuti tichepetse kuchuluka kwa shuga m'magazi komanso kuthana ndi zovuta ndi zovuta za matendawa, zophatikiza zamankhwala osiyanasiyana zimagwiritsidwa ntchito.

1. Sakanizani muzu wofanana ndi mizu ya burdock, masamba amtundu wa Blueberry ndi nyemba zosankhira.
2. Mu 60 g ya zotsatira zosakanikirana, 1 l yamadzi ozizira amathiridwa ndikuwusiya firiji kwa maola 12.
3. Kenako ikani yankho pachitofu ndi kuwira kwa mphindi 5.
4. Chidebecho chimakutidwa bwino ndikuchikakamiza ola limodzi.
5. Msuzi umasefedwa ndipo umatengedwa 200 ml 5 pa tsiku, ola limodzi mutatha kudya.

1. Zipatso za blueberries, chicory, masamba a lingonberry ndi blueberries amatengedwa chimodzimodzi ndipo sakanizani bwino.
2. Supuni imodzi yosakaniza imapangidwa ndi 300 ml ya madzi otentha ndikuyika moto wochepa kwa mphindi zingapo.
3. Msuzi wozizira komanso wosefera waledzera mu 50 ml.

1. M'magawo awiri a mabuluni owuma amawonjezerapo gawo limodzi la maluwa amtundu wabuluu wamtundu wamtambo ndi gawo limodzi la mawonekedwe.
2. Supuni ya chopereka chokonzedwacho imapangidwa ndi 300 ml ya madzi otentha ndikuyika moto wochepa kwa mphindi zingapo.
3. Njira yothetsera vutoli imagawidwa m'magawo atatu ofanana ndipo imatengedwa tsiku lonse.

Zimathandizanso kuwonongeka koyerekeza zakumbuyo yamatenda oyamba.

1. 30 g wa masamba a mabulosi abulu, 30 g wa masamba a peppermint ndi 25 g wa dandelion amapangidwa ndi madzi otentha ndikuwiritsa kwa mphindi 7.
2. Kenako 25 g ya chomera cha chicory ndi 30 g ya wort ya St. John imayikidwa msuzi ndikuwiritsa kwa mphindi 10 zina.
3. Pambuyo pake, siyani msuzi m'malo abwino, abwino kwa tsiku limodzi. Gwiritsani ntchito decoction pamimba yopanda kanthu.

1. Kusakaniza kwazitsamba kumakonzedwa kuchokera kumtunda kwa nyemba, timapepala ta blueberries ndi mankhwala azitsamba galega (dzina lodziwika - mabotolo ambuzi). Galega ndi chomera chakupha, onetsetsani kuti mukutsatira Mlingo uliwonse woyenera.
2. Tengani 30 g pachinthu chilichonse, sakanizani bwino.
3. Supuni imodzi ya osakaniza okonzedwayo imakwezedwa ndi 300 ml ya madzi otentha ndikuyika owotchera. Choyamba, wiritsani kwa mphindi 15 pa moto wochepa, kenako pakulimbikitsani kwa nthawi yofananayo, ndikuchotsa mbale mu chitofu.
4. Msuzi umasefedwa ndipo umadyedwa mu supuni ziwiri 4 pa tsiku.

Mwachidule, titha kunena kuti mabulosi am'madzi ndi mabulosi othandiza kwambiri ndipo ndiofunika kwambiri kwa matenda ashuga. Itha kuchepetsa zizindikiro za matendawa, kutsitsa kwakanthawi kapena kupanga shuga m'magazi. Ngati muli ndi vuto lililonse chifukwa cha mabulosi, ndiye kuti muyenera kusiya kugwiritsa ntchito mankhwalawo. Komanso imaphatikizidwa kwa anthu omwe ali ndi matenda a impso.