Mphepo ya odwala matenda ashuga: ndi zinthu ziti zomwe muyenera kudziwa?

Ufa wa tirigu wabwinobwino kwa odwala matenda ashuga, mwatsoka, siyabwino kwambiri, chifukwa ali ndi mndandanda wokwanira wa glycemic. Koma musakhumudwe ndikudzikaniza nokha makeke okoma. Pofuna kuti musavulaze thupi, ndikokwanira kugwiritsa ntchito mitundu ina ya ufa ndikusankha maphikidwe azakudya.

Zomwe zimaphika pakudya

Pofuna kusiyanitsa zakudya za munthu wodwala matenda ashuga ndi kuwonjezera kuphika muzakudya zake, ndikofunikira kuti mudziwe kaye momwe zakonzedwera, zomwe ufa ungagwiritsidwe ntchito pazomwe, zomwe anthu okometsetsa amasankha, kaya mazira a nkhuku angagwiritsidwe ntchito, ndi zina zambiri.

Muyenera kudziwa kuti kuphika, kuphika ndi kudzaza ndikofunikira. Ndiye kuti, simungagwiritse ntchito ufa wathanzi ndipo nthawi yomweyo kumakhala kotsekemera kwambiri kokhala ndi shuga wambiri, komanso mosemphanitsa.

Malamulo oyambira popanga matenda a shuga ndi monga:

Zomalizidwa siziyenera kukhala zopatsa mphamvu zambiri, chifukwa odwala ambiri ali ndi vuto lotha kunenepa kwambiri,
Ngati keke ndi lokoma, ndiye kuti sankhani zipatso ndi zipatso ndi wowawasa. Mwachitsanzo: maapulo, yamatcheri, ma apricots, currants. Ngati mukufuna kupanga nyama ya payi, ndikofunikira kusankha mitundu yamafuta ochepa, monga nyama yotsika, nkhuku, nkhuku, kalulu,
Maphikidwe ambiri amaphatikizapo kugwiritsa ntchito mkaka ndi mkaka. Potere, zokonda ziyenera kuperekedwa kwa mitundu yokhala ndi mafuta ochepa,
Muyenera kusankha zosakaniza ndi index yotsika ya glycemic,
The mtanda bwino anachita popanda mazira. Koma, ngati izi ndizosatheka, ndiye kuti chiwerengero chawo chikhale chocheperako, makamaka osapitirira chimodzi,
Shuga simalimbikitsidwa, makamaka ngati kuphika kumapangidwira anthu omwe ali ndi shuga wamagazi ambiri. Osakhumudwitsidwa, tsopano m'masitolo mutha kupeza okometsa zakudya zapamwamba. Mutha kusamaliranso zinthu zachilengedwe monga stevia, fructose, sorbitol,
Batala si njira yabwino kwambiri yodwala matenda ashuga, chifukwa chake amaikiridwa m'malo mwake ndi maolivi, chimanga kapena coconut. Mwakuyipa kwambiri, mutha kumwa margarine ochepa.

Kuphatikiza pa kuphika, ndikofunikira kulabadira malamulo ena ogwiritsira ntchito kuphika kwa anthu odwala matenda ashuga. Izi zikuphatikiza:

Ingogwiritsani ntchito zinthu zatsopano zophika
Idyani zakudya zophika pang'ono. Ndi bwino kuigawa yonse m'magawo ang'onoang'ono,
Dzisungeni nokha ndi ma goodies kuchokera mu uvuni si nthawi zambiri. Osalimbikitsa osapitilira nthawi 1 pa sabata,
Kuyang'anira shuga kumayenera kuchitika musanayambe kuphika, ndi pambuyo.

Anthu odwala matenda ashuga amangofunika katundu wophika kumene

Ngati mukuganizira malamulo onsewa ndi malingaliro, mutha kulipira zonse zomwe mumakonda popanda kuwononga thanzi lanu.

Mfundo za kusankha ufa

Kwa nthawi yoyamba yomwe amakumana ndi kusankha ufa, munthu amatha kudabwa ndi mitundu yomwe ilipo lero. Kuti musalakwitse, ndikofunikira kudziwa njira zotsatirazi:

Mlozera wa Glycemic. Ichi ndiye chinthu choyamba muyenera kulabadira. Zotsika zimakhala, zabwinoko
Zogulitsa ziyenera kukhala zopanda chilengedwe momwe zingathere.
Kupera, utoto ndi kununkhira kuyenera kukhala mtundu wina wa ufa,
Sipangakhale zizindikiro za chivundi.

Mitundu monga oat, buckwheat, mpunga, ndizotheka kuzichita nokha kunyumba pogwiritsa ntchito chopukusira khofi.

Glycemic index yamitundu yosiyanasiyana ya ufa

Mukamasankha ufa wa odwala matenda ashuga, mndandanda wake wa glycemic umathandizira. Izi ndizofunikira makamaka kwa matenda ashuga a 2.

Kuti mumvetsetse zomwe mukufuna kusankha, ndikofunikira kudziwa izi:

Mlozera wotsika kwambiri wa glycemic - kuyambira 0 mpaka 50 mayunitsi,
Kuchuluka kwa glycemic - kuyambira 50 mpaka 70,
Mloza wa glycemic wapamwamba - mayendedwe opitilira 70.

Malinga ndi izi, mutha kudziwa nthawi yomweyo kuti ndi mitundu iti yomwe yosavomerezeka pophika. Izi zikuphatikiza:

Ufa wa tirigu - mayunitsi 75. Ndi mtundu uwu womwe umapezeka nthawi zambiri m'misika ndi m'makhitchini,
Mpunga wa mpunga - 70 magawo. Ochepa pang'ono kuposa tirigu koma ali ndi mndandanda wokwanira, wosayenera kwa odwala matenda ashuga,
Ufa wa chimanga - mayunitsi 70. Ili ndi katundu wambiri wothandiza, koma, mwatsoka, index ya glycemic ndi yokwera.

M'malo mwake, zotsatirazi ndi mitundu yovomerezeka ya matenda ashuga:

Ufa wa fulakesi - 35 mayunitsi. Uwu ndi wopangidwa kuchokera ku chomera chodziwika bwino - fulakesi,
Mkate Woyera - mayunitsi 35. Sikuti anthu onse amadziwa za mtundu uwu wa ufa. Amapangidwa kuchokera ku tirigu wamtchire wamtchire -
Oatmeal - 45 mayunitsi
Rye ufa - mayunitsi 45
Coconut ufa - 45 mayunitsi. Izi ndizodula koma zopindulitsa kwambiri,
Amaranth ufa - 45 mayunitsi. Amapangidwa kuchokera ku mbewu ya chimanga yotchedwa "amaranth",
Buckwheat ufa - 50 mayunitsi
Soya ufa - 50 mayunitsi.

Rye ufa wololedwa kwa odwala matenda ashuga

Mitundu yonse ya tirigu ndi barele, ngakhale imaloledwa mu matenda ashuga, ilipo yochepa kwambiri, chifukwa index yawo ya glycemic ndi magawo 55 ndi 60, motero.

Ma cookies a Oatmeal

Aliyense amadziwa kuti ma cookie oatmeal akhoza kukhala chipulumutso chenicheni kwa odwala matenda ashuga, chifukwa ndi othandiza kwambiri kuposa ena wamba.

Mbale ina yikani 100-150 magalamu a oatmeal, supuni 4 za oatmeal ndi kachulukidwe kakang'ono ka sweetener pamodzi ndi 100 ml ya madzi. Chilichonse chimasakanikirana pamodzi. Oatmeal imatha kupangidwa kuchokera ku oatmeal yomweyo, ikungopera mu chopukusira khofi,
Supuni imodzi ya mafuta a mafuta ochepa omwe amakhala ndi mafuta ochepa.
Maziko a ma cookie ndi osakanikirana
Ma cookie ozungulira amapangidwa ndikuyika papepala lophika lomwe lidakutidwa kale ndi pepala lazikopa,
Uvuniwo umatenthedwa mpaka madigiri 180-200 ndipo pepala lophika limatumizidwa kwa iwo. Cookies ayenera kuphika mpaka golide bulauni. Izi ndi pafupifupi mphindi 20.

Rye ufa wa apulosi

Zipatso ndizopindulitsa kwambiri kwa thupi, koma chifukwa cha zakudya zawo za shuga, kugwiritsa ntchito kwawo shuga ndizochepa. Kusankhaku kuyenera kupangidwa m'malo mwa mitundu yokoma kwambiri, mwachitsanzo, maapulo.

20 magalamu a mafuta ochepa otsika amaphwanyidwa ndi foloko ndi kusakanizidwa ndi fructose kapena mchere wina uliwonse kuti ulawe,
Onjezani dzira limodzi muzosakaniza ndikumenya chilichonse ndi whisk kapena chosakanizira,
Gawo lotsatira ndikuwonjezera theka la kapu ya mkaka. Nthawi yomweyo mutha kuyika mtedza pang'ono pang'ono mumbale,
Galasi ya ufa wa rye imayambitsidwa m'magawo, pomwe mukukanda mtanda. Mu ufa, muyenera kuwonjezera theka la thumba la ufa wowotchera,
Mkate wotsirizika umayikidwa mu nkhungu,
Maapulo awiri awiri amawadula kukhala magawo ndipo amayatsidwa pang'ono poto kuti apereke madzi,
Kudzaza kumalizidwa kumayikidwa pa mtanda mu mawonekedwe. Payi imayikidwa mu uvuni, preheated mpaka madigiri 180 kwa mphindi 25.

Kwa iwo omwe amakonda zonunkhira, amaloledwa kuwonjezera uzitsine wa sinamoni kuti mudzaze. Zimamveketsa kukoma kwa maapulo bwino.

Magulu opindika

Zogulitsa zamatsamba ndizosakayikitsa pamndandanda woletsedwa wa anthu odwala matenda ashuga, koma nthawi zina mutha kudzichitira nokha zonema zabwino, malinga ndi zomwe mumamwa.

200 magalamu a tchizi chosakhala mafuta amathiridwa mumbale yakuya. Dzira limodzi limathyoka pamenepo ndi kusakaniza ndi foloko kapena ndevu,
Potsikira tengani mchere wambiri, theka la supuni ya tiyi ya hydrate koloko ndi shuga pang'ono. Sakanizani zonse bwino,
Yambani kuthira kapu ya rye. Izi zichitike pang'onopang'ono, kukanda mtanda,
Zonse zikakhala kuti zakonzeka, pangani magulu ang'onoting'ono ndikuziyika papepala lophika pa pepala lokhathamira,
Pepala lophika limayikidwa mu uvuni, lotenthetsedwa mpaka madigiri 180-200. Dikirani mpaka okonzeka. Nthawi yowerengeka ndi mphindi 25-30. Zimatengera mwachindunji kukula kwa buns.

Magulu opindika

Zolemba zoterezi zimapangidwa kuti zizigwiritsidwa ntchito ndi yogati yachilengedwe kapena zonona wowonjezera mafuta.

Buckwheat a shuga Pancakes

Kwa ambiri, zikondamoyo zimaphatikizidwa ndi mazira ambiri, batala, ndi ufa. Koma, pali maphikidwe azakudya za mbale yabwinoyi, kotero ngakhale anthu odwala matenda ashuga amatha kudzikondweretsa okha ndi kukoma kwawo.

Menya dzira limodzi m'mbale ndikuthira mkaka m'magawo ang'onoang'ono. Mutha kutenga soya,
Mbali yotsanulira mchere ndi supuni ya mafuta ndi mafuta,
Zotsatira zimawonjezeredwa: supuni ziwiri za ufa wophika ndi zotsekemera kulawa,
Zimangowonjezera kapu ya ufa wa buckwheat. Muyenera kuchita izi m'magawo ang'onoang'ono, chifukwa zina zimapezeka,
Zotsatira zake, muyenera kupeza mtanda wopanda mchere wokhala ndi kirimu wowawasa,
Zikondamoyo zimaphikidwa muyezo wokhazikika. Poto ukhoza kuthiridwa mafuta ndi margarine kapena mafuta a azitona.

Zikondamoyo za Buckwheat

Zikondamoyo zotere, ngakhale sizachilendo pazinthu zoyang'ana koyamba, zidzakudabwitsani kwambiri ndi kukoma kwawo.

Amaranth Flour Cookies

Ndikufuna kumaliza mndandanda wa maphikidwe osazolowereka kwa anthu ambiri ophika ma cookie. Ichi ndiye chakudya chabwino chopatsa thanzi.

50 magalamu a mbewu za amaranth amayikidwa mu poto wokutidwa ndi chivindikiro. Zotsatira zake, m'mphindi zochepa adzawonekeranso ngati zipatso za zipatso.
Mbewu zokonzedwa zimasakanizidwa mu mbale, 200 magalamu a ufa wa amaranth, sweetener (voliyumu yake imawerengeredwa kutengera mtundu, pakubwezeretsanso kuyenera kutulutsira supuni 3 za shuga), supuni ziwiri za mafuta azitona, njere zazing'ono za chia. Mukasakaniza mtanda, mumawonjezera madzi pang'ono,
Ma cookie amapangidwa ndi diso. Amatha kukhala a mtundu uliwonse wosankhidwa,
Uvuniwo umatenthedwa mpaka madigiri 180 ndikuyika pepala lophika ndi makeke. Kuphika nthawi pafupifupi mphindi 20.

Ngati maphikidwe wamba ndiotopetsa ndipo mukufuna kuyesa china chatsopano, ndiye izi ndiye njira iyi.

Glycemic index ya ufa wamitundu yosiyanasiyana

Akatswiri amasankha chakudya cha odwala omwe ali ndi mtundu wa matenda a shuga 2, kwinaku akuwona glycemic index (GI) yazinthu zonse.

Chizindikirochi chikuwonetsa momwe glucose amafikira mwachangu m'magazi atatha kudya zipatso kapena maswiti.

Madokotala amauza odwala awo za zakudya wamba, pomwe akusowa mfundo zina zofunika. Ndi matendawa, mumangofunika kudya chakudya chomwe chimakhala ndi index yocheperako.

Anthu ochepa amadziwa kuti ufa wa odwala omwe ali ndi vuto la metabolism wamafuta ayenera kukhala ndi chizindikiro, osapitirira makumi asanu. Ufa wonse wa tirigu wokhala ndi mayendedwe ofunika mpaka magawo makumi asanu ndi limodzi mphambu asanu ndi anayi akhoza kukhala pachakudya chatsiku ndi tsiku monga lamulo. Koma chakudya chokhala ndi chizindikiro choposa makumi asanu ndi awiriwo sichimaletsedwa kwa odwala matenda ashuga.

Izi ndichifukwa choti pamakhala chiwopsezo cha kuchuluka kwa anthu omwe ali ndi shuga. Chifukwa cha izi, zovuta zazikulu zimatha kuchitika.

Dziko lapansi limadziwa mitundu yambiri ya ufa, kuchokera momwe zinthu zina zimapangidwira anthu omwe ali ndi vuto la endocrine. Kuphatikiza pa index ya glycemic, muyenera kulabadira mphamvu yamalonda.

Monga momwe anthu ambiri amadziwira, kudya kwambiri kwa calorie kumatha kuwopseza kunenepa kwambiri, komwe kumadzetsa ngozi yayikulu kwa anthu omwe ali ndi matendawa. Ndi ufa, ufa wotsika kwambiri wa glycemic uyenera kugwiritsidwa ntchito, kuti ungokulitse matendawa. Tiyenera kukumbukira kuti zambiri zimatengera mitundu yazogulitsa - kukoma ndi mtundu wa kuphika.

Pansipa pali mndandanda wamitundu ya ufa:

oat -45
bulwheat - 50,
nsalu -35,
amaranth -45,
soya - 50,
tirigu wathunthu,
zolembedwa -35,
Coconut -45.

Mitundu yonse yomwe ili pamwambayi imaloledwa kugwiritsidwa ntchito nthawi zonse pakukonzekera zokondweretsa zophikira.

Mwa mitundu iyi, ndizoletsedwa kuphika mbale:

chimanga - 70,
tirigu -75,
balere - 60,
mpunga - 70.

Mafuta ndiwotcha

Oatmeal glycemic index ndi yotsika, yomwe imapangitsa kuti ikhale yophika kwambiri. Ili ndi kapangidwe kake kamene kamakhala ndi zinthu zapadera zomwe zimatsitsa shuga. Kuphatikiza apo, mankhwalawa amamasula thupi la mafuta osafunikira oyipa.

Ngakhale zabwino zochulukirapo, zopangidwa kuchokera ku oats zimakhala ndi zopatsa mphamvu kwambiri. Magalamu zana amodzi azinthu zodziwika bwino ali ndi pafupifupi 369 kcal. Ndiye chifukwa chake mukamakonza zinthu zophika buledi kapena mbale zina, mumalimbikitsidwa kuphatikiza oats ndi ufa wina uliwonse.

Ndi kukhalapo kwakanthawi kantchito kamadyedwe ka tsiku ndi tsiku, chiwonetsero cha matenda am'mimba chimachepetsedwa, kudzimbidwa kumachepetsedwa, ndipo mlingo umodzi wa mahomoni opanga ma pancreas, omwe munthu amafunikira moyo wabwinobwino, amachepetsedwa. Zogulitsa kuchokera ku oats zimaphatikizapo mchere wambiri, monga magnesium, potaziyamu, selenium.

Amapangidwanso pamavitamini A, B₁, B₂, B₃, B₆, K, E, PP. Ndikofunika kudziwa kuti mankhwalawa amavomerezedwa kuti agwiritsidwe ntchito ngakhale ndi anthu omwe atangochita opaleshoni yayikulu. Ponena za buckwheat, imakhala ndi mitundu yayikulu yapamwamba yamapangidwe. Pafupifupi magalamu zana a chinthucho ali ndi 353 kcal.

Buckwheat ufa uli ndi mavitamini, michere ndi zinthu zina zambiri:

Mavitamini B amathandizira kugwira ntchito kwamanjenje yamunthu, chifukwa chomwe kusowa tulo kumatha, nkhawa zimatheranso.
nicotinic acid bwino imayenda magazi ndikuchotsa kupezeka kwa cholesterol yoyipa,
chitsulo chimaletsa magazi m'thupi
imachotsanso poizoni ndi zopitilira muyeso,
mkuwa pakapangidwe kazomwe zimapangitsa thupi kukana matenda ena opatsirana komanso tizilombo toyambitsa matenda,
manganese amathandiza chithokomiro, komanso amatulutsa shuga m'magazi,
zinc ili ndi phindu pa mkhalidwe wa misomali ndi tsitsi,
folic acid amafunikira pa nthawi yoyembekezera, chifukwa imalepheretsa zovuta zapakhalidwe pakukula kwa mwana wosabadwayo.

Chimanga

Tsoka ilo, kuphika kwa mtundu uwu wa ufa ndi koletsedwa kwa anthu omwe ali ndi vuto la chakudya.

Ndikofunika kudziwa kuti chimanga cha ufa wa glycemic ndichokwera kwambiri, ndipo zopatsa mphamvu ndizopezeka mu 331 kcal.

Ngati matendawo atuluka popanda zovuta zowoneka, ndiye kuti akatswiri amakulolani kuti mugwiritse ntchito kuphika zakudya zosiyanasiyana. Zonsezi zitha kufotokozedwa mosavuta: chimanga chili ndi mavitamini ndi michere yambiri osawerengeka omwe sangapange zakudya zina zilizonse.

Ufa wa chimanga cha matenda ashuga amtundu wa 2 chifukwa cha kuchuluka kwa fiber mkati mwake, umatha kuthetsa kudzimbidwa ndikusintha magwiridwe antchito am'magazi a anthu. Mtundu wina wofunikira kwambiri wa izi ndiwakuti ngakhale kutentha atatha samataya katundu wake wopindulitsa.

Koma, ngakhale izi, ndizoletsedwa kwa anthu omwe ali ndi matenda am'mimba ndi impso. Ndiwothandiza kwambiri chifukwa cha zomwe zili ndi mavitamini a B, fiber, ndi ma microelements momwemo.

Amaranth

Mndandanda wa glycemic wa ufa wa amaranth ndi 45. Komanso, amaonedwa kuti ndi gluten.

Chimodzi mwazinthu zomwe zimapanga bwino pazinthu izi ndikuti zimakhala ndi mapuloteni ambiri pazomwe zimapangidwa, zomwe zimadziwika ndi zabwino kwambiri.

Mulinso lysine, potaziyamu, phosphorous, mafuta acid ndi tocotrientol. Amadziwika kuti amateteza ku kuchepa kwa insulin.

Filakisi ndi rye

Flue ufa wa glycemic index ndi wotsika kwambiri, komanso rye.

Kuphika kuchokera ku mtundu woyamba wa ufa ndikuloledwa kwa anthu omwe ali ndi matenda ashuga, komanso omwe ali ndi mapaundi owonjezera.

Chifukwa cha kuchuluka kwa mawonekedwe am'mimba mwa kapangidwe kake, mphamvu ya m'mimba imakonzedwa bwino, kugaya chakudya kumakhala bwino ndipo mavuto okhala ndi chopondapo amachotsedwa. Rye ufa wa shuga umagwiritsidwa ntchito popanga mkate ndi kuphika kwina.

Mafuta a shuga

Mndandanda wa glycemic wa ufa wa mpunga uli wokwera kwambiri - mayunitsi 95. Ichi ndichifukwa chake amaletsedwa mwamphamvu kwa anthu omwe ali ndi matenda a shuga komanso kunenepa kwambiri.

Koma index ya glycemic yolembedwa ndi yotsika, zomwe zimawonetsa kukhalapo kwake kapangidwe kovuta kugaya zinthu. Akatswiri ambiri amalimbikitsa anthu omwe ali ndi vuto la kagayidwe kazakudya kuti aziphatikiza muzakudya zawo za tsiku ndi tsiku.

Makanema okhudzana nawo

Kodi ndizotheka kudya zikondamoyo za shuga? Mutha, ngati yophika bwino. Kuti muchepetse zikuluzikulu za glycemic index, gwiritsani ntchito njira iyi:

Kutengera malingaliro a endocrinologists ndi kugwiritsa ntchito moyenera mitundu ina ya ufa wololedwa, thupi silidzawonongeka. Ndikofunikira kwambiri kupatula kwathunthu muzakudya zomwe zimakhala ndi index ya glycemic yayikulu ndipo makamaka caloric.

Zitha kuikidwa m'malo mwa chakudya chofanana, chomwe chilibe vuto lililonse ndipo chimakhala ndi michere yambiri, popanda zomwe thupi limachita sizingatheke. Ndikofunika kufunsa akatswiri azaumoyo omwe amapanga zakudya zoyenera.