Kodi ndingadye malalanje amtundu wa shuga?

Chaka chilichonse, maellilus osadalira insulin amakhudza anthu ambiri. Nthawi zambiri gulu la zaka pambuyo pa zaka 40 ndipo omwe ali ndi vuto la kunenepa kwambiri amavutika. Sizotheka kuthana ndi matendawa mpaka kalekale, koma mutha kuwongolera kuchuluka kwa shuga m'magazi ndikuchepetsa matendawa. Kupititsa patsogolo thanzi lanu ndi shuga wambiri, chithandizo chachikulu ndicho zakudya zamagulu ochepa.

Endocrinologists amapanga menyu malinga ndi glycemic index (GI) yazakudya ndi zakumwa. Mtengo uwu ndiofunikira kwa mtundu uliwonse wa odwala matenda ashuga. Chizindikirochi chikuwonetsa momwe glucose amalowa mwachangu mthupi atatha kudya.

Kutsitsa chizindikiritso, ndi chakudya cha anthu odwala matenda ashuga. Palinso tebulo lapadera pomwe GI ndi kuchuluka kwa mkate magawo (XE) a zinthu zam'mera ndi zanyama zikuwonetsedwa. Mtengo wa XE umawerengeredwa mukamawerengera kuchuluka kwa insulin yochepa kapena ya ultrashort, yomwe imabayidwa pambuyo chakudya.

Thanzi liyenera kukhala losiyanasiyana kuti thupi likwaniritse bwino mavitamini ndi mchere. Chifukwa chake, zakudya za tsiku ndi tsiku zimaphatikizapo chimanga, zinthu zamkaka, nyama, masamba ndi zipatso. Kusankhidwa kwotsirizira kuyenera kuchitika mosamala. Inde, zipatso zingapo ndizoletsedwa pamaso pa matenda "okoma", chifukwa cha GI yayitali.

Malalanje ndi chipatso chomwe mumakonda kwambiri, kupatula mtengo wake umakupatsani mwayi wogwiritsa ntchito mankhwalawa. Anthu ambiri adamva za zabwino zake. Koma bwanji za anthu omwe ali ndi shuga yambiri yamwazi? Nkhaniyi yaperekedwa pamagaziniyi. Pansi pazowunikiridwa - ndikotheka kudya malalanje omwe ali ndi matenda a shuga a 2, kuchuluka kwa magawo angati a mkate komanso chidziwitso cha glycemic cha lalanje, zomwe zili ndi zopatsa mphamvu, zopindulitsa thupi, komanso chovomerezeka chatsiku ndi tsiku ndi chiani.

Gi lalanje

GI ya zipatso zonse za malalanje sizidutsa mayunitsi 50. Izi zikutanthauza kuti zipatsozi sizingavulaze matenda "okoma". Mwambiri, odwala ayenera kusankha chakudya chomwe cholozera chake chimafika mpaka 50 mayunitsi. Zogulitsa zomwe zili ndi mtengo wapakati zimaloledwa kuti sizingopitilira kawiri pa sabata, kenako, pang'ono. Zakudya zonse ndi zakumwa zonse zokhala ndi mndandanda wamagulu opitilira 70 zimawonjezera chiopsezo cha hyperglycemia, ndikuwonjezera kuchuluka kwa shuga m'magazi ndi 4 - 5 mmol / l.

Tiyenera kukumbukira kuti ndi chithandizo china cha kutentha ndi kusintha kwa kusinthasintha kwa malonda, mndandanda wawo umatha kusintha. Mwa zipatso zonse, lamuloli limagwira ntchito kwa timadziti. Mukalandira msuzi, zipatso "zimataya" fiber, zomwe, zimagwira ntchito ya kuyendayenda kwa glucose kulowa m'magazi kuchokera pakumwa. Galasi limodzi lokha lamadzi kwa mphindi khumi limawonjezera shuga m'magazi ndimayunitsi angapo.

Kotero mandimu a lalanje, monga wina aliyense, si chakumwa chabwino kwambiri pa tebulo la anthu odwala matenda ashuga. Ngakhale juwisi wa lalanje amakhala ndi mavitamini ndi michere yambiri, ndibwino kupatsa chidwi zipatso zatsopano za malalanje.

• Mndandanda wa glycemic ndi magawo 40,
• zopatsa mphamvu zidzangokhala 43 kcal okha,
• kuchuluka kwa magawo a mkate kumafika 0,67 XE.

Popeza lalanje ili ndi glycemic index yamagulu 40 okha, siyingavulaze odwala matenda ashuga.

Phindu la malalanje

Malalanje amakhala ndi ma carbohydrate osweka bwino, mulibe mapuloteni ndi mafuta mkati mwake. Izi ndizofunikira kwambiri, chifukwa odwala amaletsedwa kudya zakudya zamafuta am'mimba, zomwe zimapangitsa kuchuluka kwa shuga m'magazi ndipo nthawi yomweyo, samadzaza thupi ndi mphamvu.

Orange yokhudza matenda a shuga ndiyofunika chifukwa imakhala ndi mavitamini ndi michere yambiri, yomwe imakhala ndi zotsatira zabwino pantchito zambiri zamthupi ndipo imagwira ntchito ngati prophylaxis pamatenda angapo. Kuphatikiza pa zamkati, ma peels amathanso kudyedwa, omwe ndi otsika poyerekeza ndi zipatso zawo. Peel imakonda kugwiritsidwa ntchito kupanga ma broths omwe amathandizira chitetezo chokwanira.

Odwala amathanso kuphika masamba okhala ndi malalanje, omwe amakhala mchere wamafuta komanso otetezeka. Tsiku limaloledwa kudya zosaposa 200 magalamu a zipatso kapena mbale kuchokera pamenepo. Ndikwabwino kukonzekera chakudya cham'mawa kuti glucose yemwe amalowa m'thupi azisilira mwachangu. Izi zimathandizira kulimbitsa thupi kwamunthu.

Orange ili ndi zinthu zabwino zotsatirazi:

1. proitamin A
2. Mavitamini B,
3. Vitamini C
4. Vitamini PP
5. malic ndi ma acric acid,
6. wosasunthika,
7. pectins
8. CHIKWANGWANI
9. potaziyamu
10. cobalt.

Aliyense amadziwa kuti zipatso za citrus zimakhala ndi kuchuluka kwa vitamini C. Ndipo malalanje ndiwonso. Vitamini imeneyi ndi yofunika kwambiri nthawi yophukira ndi nthawi yachisanu, pomwe thupi limayamba kugwa ndi chimfine komanso matenda a virus. Kudya lalanje limodzi tsiku lililonse, nthawi zina munthu amachepetsa chiopsezo cha "kunyamula" SARS.

Vitamini C imakulitsanso chitetezo chathupi, ndiye kuti, thupi limalimbana kwambiri ndi matenda osiyanasiyana omwe amatsutsana. Anthu ochepa amadziwa kuti ascorbic acid imathandizira kupanga collagen, yomwe imayang'anira kutanuka kwa khungu. Chifukwa chake, Vitamini C samangolimbitsa thupi, komanso kukonza khungu.

Malalanje omwe ali ndi matenda a shuga a 2 nawonso ndi ofunikira chifukwa, chifukwa cha chakudya chamafuta omwe amaphatikizidwa, amathandizira thupi la cholesterol yoyipa ndipo, chifukwa chake, amaletsa mapangidwe a cholesterol plaque ndi blockage mitsempha yamagazi. Ndipo odwala matenda ashuga ambiri amadwala matendawa.

American Institute idachitanso maphunziro komwe anthu omwe ali ndi cholesterol yambiri adatenga nawo gawo. Kwa miyezi iwiri m'mawa adamwa kapu yatsopano yofinya. Nditamaliza maphunziro onsewo, zidawululidwa kuti anthu anayi mwa asanu adatsitsa kwambiri cholesterol yoyipa.

Kuphatikiza apo, mtundu uwu wa zipatso zamtundu wa zipatso zimakhala ndi zotsatirazi zomwe zimapangitsa thupi:

• mtima dongosolo bwino, chiopsezo kukulitsa arrhythmias yafupika, izi zimatheka chifukwa cha mankhwala a potaziyamu, choline ndi fiber,
• potaziyamu amachepetsa kuthamanga kwa magazi
• makoma a mtima amalimba chifukwa cha kupezeka kwa folic acid,
• CHIKWANGWANI chimagwira ngati chiwongolero cha glucose m'magazi, kupewa kuti chiwonjezeke msanga.

Asayansi akunja adalemba mndandanda wazinthu zomwe zimalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga a 2, ndipo lalanje, monga zipatso zina za malalanje, adanyadira malowa.

Tisaiwale kuti zakudya zilizonse zili ndi zopindulitsa ndi zovulaza thupi. Chifukwa chake, lalanje silikulimbikitsidwa kwa anthu omwe ali ndi matenda am'mimba thirakiti - zilonda zam'mimba, gastritis ndi enterocolitis.

Tiyeneranso kukumbukira kuti lalanje ndi allergen yolimba, motero liyenera kuyambitsidwa muzakudya pang'ono ndi pang'ono.

Lamulo lina lofunikira - musamatsuka mano mukangodya zipatso za zipatso. Amafooketsa enamel.

Masamba okhala ndi malalanje ndi maswiti achilengedwe opanda shuga omwe amaloledwa mu shuga. Sadzakulitsa shuga. Chinsinsicho chikhoza kusankhidwa kuchokera pa intaneti, ndikofunikira kuti mumvetsetse ngati pali njira ina yothandizira shuga. Kupatula apo, aliyense adayamba kuzolowera kugwiritsa ntchito shuga mumasamba oyera.

Nkhaniyi imapereka Chinsinsi cha anthu odwala matenda ashuga popanda shuga.

Mudzafunika kuti mulowerere ndi malalanje kwa masiku angapo m'madzi, kenako mulekanitse khungu loyera ndikulisiya kuti linyowe kwa ola lina. Pambuyo akanadulidwa zipatso zokazinga ndikuphika kwa theka la ola. Ponyani zest mu colander, kenako ikani poto ndikutsanulira madzi.

Manyuchi amakonzedwa mophweka - madzi amasakanikirana ndi aliyense wokoma. Mutha kugwiritsa ntchito izi:

Madziwo amawathira mu poto wokhala ndi zipatso zotsekemera, osakaniza amayenera kupitilizidwa kulimbikitsidwa. Kuphika mpaka madzi onse atuluka.

Pambuyo poika zipatso zokhala ndi maswiti pa thaulo la pepala ndikulola kuti ziyime kwa maola 24, kotero kuti chinyezi chambiri chimatha.

Mankhwala achikhalidwe ndi malalanje

Zest yakhala ikugwiritsidwa ntchito ngati nthawi yayitali pofuna kukhwimitsa chitetezo chathupi. Zimachitika kuti kulibe peyala lalanje, ndiye kuti mutha kugwiritsa ntchito peeline. Chifukwa chake chiwongola dzanja cha matenda a shuga a shuga chimakonzedwa mophweka.

Muyenera kutenga peel ya mandarin imodzi ndikuthira ndi mamililita 200 a madzi otentha. Lolani kuti ubwele pansi pa chivindikiro. Mutha kumwa tiyi wopanda malire. Peel ya tangerine imaloledwa kulowedwa ndi peel ya lalanje.

Kanemayo munkhaniyi akukamba za zabwino za malalanje.