Kodi mungadye mtedza wanji wa shuga?

Mtedza wa shuga umaloledwa, ali ndi mafuta osakwaniritsidwa, mchere, mavitamini, samayambitsa kulumpha kwa glucose mutatha kudya. Chifukwa cha kuchuluka kwambiri kwa kalori, mawonekedwe ake a tsiku ndi tsiku sakhala apamwamba kuposa 30. Amapangidwa chifukwa cha chifuwa, kukokomeza kutupa m'mimba. Gwiritsani ntchito mosamala kunenepa kwambiri. Kuteteza matenda a shuga, masamba a mtedza, masamba, zipatso zosapsa, mafuta amagwiritsidwa ntchito.

Werengani nkhaniyi

Kodi mtedza wa shuga

Kudya mtedza wa shuga ndikotheka ndi mitundu yonse. Zothandiza pazinthu ndizophatikizira:

Sinthani mafuta kagayidwe - muli mafuta acids amene amachepetsa cholesterol,
zotupa zam'mimba zikagonjetsedwa mu chakudya zimachitika pambuyo pake,
kuchuluka kwa chakudya chamafuta kumakhala kochepa, atatha kudya palibe kulumpha kwa glucose,
kuchuluka kwa moyo wa okonda mtedza kuli ndi zaka 2-3 (mwachitsanzo, anthu aku Caucasus),
Amino acid arginine imathandizira kugwira ntchito kwa mtima, chiwindi, chitetezo cha m'thupi, bongo, imapereka mphamvu ku minofu, imapereka kupirira,
muli mavitamini B, E, folic acid, michere yofunikira popanga insulin ndikulimbitsa minofu yamafupa.

Ndipo nazi zambiri pazokhudza mkate wamagulu a shuga.

Mndandanda wamtundu wa glycemic ndi zopatsa mphamvu

Kuti mumvetsetse mwayi wophatikizira mtedza mumenyu ya matenda ashuga, ndikofunikira kudziwa index yawo ya glycemic. Zikuwonetsa momwe magazi a magazi amatuluka mwachangu pambuyo pakumeza. Mtedza uli ndi gawo lotsika la 15. Izi zikutanthauza kuti sanapatsidwe shuga. Koma zomwe zili ndi zopatsa mphamvu komanso zamafuta omwe amapezeka ndizopanga kwambiri.

Kuti muyerekeze phindu lawo lazakudya, mutha kuphatikiza ma calories omwe ali mu nyama (1 makilogalamu), nsomba (1 makilogalamu), mbatata (1 makilogalamu), lita imodzi ya mkaka pamodzi. Adzakhala ofanana ndi 500 g a mtedza. Chifukwa chake, mankhwala othandiza awa muyenera kudya ochepa. Mphamvu zamitundu yodziwika bwino zimawonetsedwa patebulopo.

Mitundu ya mtedza

Mphamvu ya kcal pa 100 g

Maponda

Nkhalango

Maamondi

Wachi Brazil

Pecan

Gretsky

Kuvulala kwa mtedza

Mtedza umakhala ndi vuto linalake - limapangitsa kuti pakhale zovuta zina. Kukula kwakukulu izi zimagwira ntchito kwa walnuts, mtedza, ma almond. Ndi kumwa kwambiri, zotsatirazi ndizotheka:

kuchuluka kwa matumbo, kutupa, kupweteka,
zotupa pakhungu,
nseru
mkwiyo wam'mero, thukuta,
kuphwanya kugawa kwa bile, kulemera mu hypochondrium yoyenera,
ludzu
kulawa koyipa mkamwa, kuwawa,
kutsegula m'mimba

Chifukwa cha kuchuluka kwambiri kwa kalori, kudya mtedza kumapangitsa kuti thupi lizikula msanga.

Ndani oletsedwa mtedza wa shuga

Matenda a shuga amatsutsana pamankhwala osokoneza thupi. Malire olimbitsa kwambiri amafunikira kunenepa kwambiri.

Gwiritsani ntchito mosamala mitundu yonse:

pakati, kuyamwa (ndikofunikira kudziwa kulekerera kwapadera),
odwala kuwonongeka kwa chiwindi minofu - matenda enaake, hepatitis, mafuta kuchepa,
akudwala gout, kutupa kwa mafupa (nyamakazi, arthrosis),
mu gawo la kuchuluka kwa zilonda zam'mimba, colitis, gastritis, kapamba, cholecystitis.

Matenda a shuga

Matenda a shuga amapangitsa kuti kagayidwe ka mafuta, kamangidwe ka magazi. Komanso:

Zimathandizira kugaya chakudya
imathandizira katulutsidwe ka bile, amateteza minofu ya chiwindi ku poizoni.
kumalimbikitsa ubongo
imalimbitsa chitetezo cha mthupi
ndi gwero la folic acid, nikotini, biotin, vitamini E,
imakhala ndi zotsutsana ndi kupsinjika.

Chomera ichi chili ndi katundu wachilendo - zipatso zokazinga ndizabwino kuposa zosaphika. Pa chithandizo cha kutentha, kuchuluka kwa ma polyphenols kumawonjezeranso. Zinthu izi (antioxidants) amalimbitsa mtima makoma, kupewa atherosulinosis, zotupa ndi ukalamba.

Mu shuga mellitus, kudya zophatikizana zotere ndikofunikira, chifukwa chakudya chopanda mafuta komanso kagayidwe kazakudya kamakhumudwitsa mapangidwe a ma free radicals. Chitetezo cha antioxidant mu matenda ashuga chimafooka.

Lemberani maamondi amitundu iwiri ashuga

Contraindication pakuyambitsidwa kwa maamondi mumenyu yodwala matenda a shuga a 2 amaphatikizapo kokha tsankho, matenda oopsa a chiwindi. Muzochitika zina zonse, ma almond amathandiza:

Tithandizire vosiposms ndi migraine,
khazikitsani mphamvu yamanjenje pambuyo pakuchulukana,
kusintha magazi,
kuyamwa mavitamini pazakudya,
onjezani mamvekedwe athunthu a thupi,
chotsani edema,
kuchepetsa kusamba
sintha magazi ndi matenda oopsa,
bwezeretsani phokoso lamkati ndi mtima wosefukira.

Mukamagwiritsa ntchito ndikofunikira kuti musapitirire kuchuluka komwe mumaloledwa, chifukwa ma amondi ndiwopatsa mphamvu ndipo imatha kulimbikitsa chidwi cha chakudya.

Pine mtedza wa shuga

Kugwiritsa ntchito mtedza wa pine mu shuga kumathandizira kupeza manganese, chromium, zinc, ndizofunikira pakupanga insulin. Mtedza uli ndi vitamini E, pafupifupi gulu lonse B ndi magnesium yambiri. Chifukwa cha izi, mtedza wa paini:

amateteza kagayidwe kazakudya,
imayambitsa kapamba, chimbudzi,
amachepetsa cholesterol
imalepheretsa matenda oopsa, mapangidwe a atherosulinotic malo,
amalepheretsa mapangidwe a miyala ya impso,
amachepetsa kusangalala kwa dongosolo lamanjenje lamkati,
amapangidwanso.

Brazil nati

Mafuta awa ndi cholembera pazokhudza selenium. Chifukwa cha izi, mavitamini, mafuta acids, iye:

matenda a shuga
imalepheretsa njira zotupa,
Imachepetsa ukalamba
imalepheretsa chitukuko, kupitirira kwa matenda amkati,
bwino mapangidwe a mahomoni a chithokomiro, maliseche, amawonjezera potency,
imakondweretsa kapamba,
imayambitsa matenda am'mimba,
Amathandizira kutopa kosatha,
chimalimbikitsa chitetezo chokwanira
imakumbukira kukumbukira.

Mtundu wachiwiri wa shuga a Walnuts

Mapindu a walnuts amtundu wa 2 shuga ndi okhudzana ndi kuthekera kwawo kukonza kagayidwe.

Ali ndi izi:

Muli mafuta okumba m'mimba, mapuloteni, mavitamini, osapsa ndizachuma kwambiri mu ascorbic acid,
onjezerani kupirira, thandizani kutopa, perekani mphamvu,
sinthani ntchito ya chiwindi, thandizani kuchira pambuyo poizoni,
chepetsa kupsinjika ndi matenda oopsa,
yambitsa matumbo ntchito.

Kusamala mukamagwiritsa ntchito ndikofunikira kuti magazi aziwonjezereka, kukhathamira kwa colitis, komanso chizolowezi chokhala ndi chifuwa.

Chimodzi mwa mtedza wamafuta, chimakhala ndi zopatsa mphamvu zambiri. Komanso, ili ndi vitamini E yambiri, calcium ndi phosphorous. Chifukwa chake, zimathandizira kulimbitsa minofu ya mafupa. Yalangizidwa cholesterol yapamwamba. Pecan amawongolera masanawa madzulo, ndiwothandiza magazi m'thupi. Pogwiritsa ntchito kwambiri, zimayambitsa kugunda kwa migraine, zochita zake zonse, zimachulukitsa thupi.

Hazelnut

Chomera chimathandizira kutsika shuga wamagazi ndikuletsa kukula kwa zovuta zam'magazi mu shuga. Zofunikira zawo zimaphatikizapo:

kulimbitsa makoma a mitsempha ndi ma capillaries,
kuchepetsa kukula kwa Prostate ndi adenoma,
kukonza kapangidwe ka bile ndikuthandizira kutuluka kwake,
kupewa mapangidwe a impso,
kuchuluka mkaka mwa amayi oyamwitsa,
kutsegula chitetezo chokwanira,
kuchuluka hemoglobin ndi magazi m'thupi.

Walnut

Kukula kwa tsiku ndi tsiku ndi 7 zidutswa.

Malinga ndi kafukufuku waposachedwa, ma walnuts amateteza ku kudya kwambiri ndikuthandizira kuchepetsa thupi. 3 Kafukufuku wina wofalitsidwa mu magazini ya Nutrition adapeza kuti azimayi omwe amamwa walnuts amachepetsa chiopsezo chokhala ndi matenda ashuga a 2. 4

Walnuts ndi gwero la alpha lipoic acid, lomwe limachepetsa kutupa komwe kumayenderana ndi matenda a shuga. Mafuta amtunduwu amakhala ndi mafuta achilengedwe omwe amalimbikitsa kuchuluka kwa cholesterol "chabwino" mu shuga. 5

Kukula kwa gawo la tsiku ndi tsiku ndi 23 zidutswa.

Malinga ndi kafukufuku yemwe adalembedwa m'magazini yotchedwa Metabolism, maamondi amateteza ku spikes za shuga ngati amadya ndi zakudya zamafuta ambiri. 6

Maamondi amakhala ndi michere yambiri, makamaka vitamini E, yemwe amateteza kagayidwe, kamakonzanso kubwezeretsedwa kwa maselo ndi minyewa m'thupi la odwala matenda ashuga. 7 Walnut amachepetsa chiopsezo cha matenda a mtima mwa anthu omwe ali ndi matenda a shuga a 2 ndipo amathandizira kuwongolera shuga. Izi zikutsimikiziridwa ndi kafukufuku wa 2017, pomwe maphunzirowa adadya maimondi kwa miyezi isanu ndi umodzi. 8

Maamondi amakhala ndi mawonekedwe ena owoneka bwino kwambiri amtunduwu poyerekeza ndi mtedza wina. CHIKWANGWANI chimakongoletsa chimbudzi ndi kukhazikika m'magazi.

Chifukwa china chodya maamondi a shuga ndi kuchuluka kwa mafuta a nati mu nati. Kutumizira kumodzi kwa maamondi ndi 20% ya zakudya zamagetsi zamasiku ndi tsiku. 9 Maminidwe okwanira mu chakudya amalimbitsa mafupa, amachepetsa kuthamanga kwa magazi ndipo amatulutsa ntchito yamtima.

Mapeyala ndi shuga

Mafuta awa amathandizira kagayidwe kazakudya ndipo amachepetsa cholesterol "yoyipa". Mapeyala amathandizira kuti thupi lizipangidwanso mobwerezabwereza, potero kupewa mavuto amanjenje. Walnut pamlingo wa glycemic index uli ndi chizindikiro cha 20, zomwe zimapangitsa kukhala chovomerezeka cha matenda ashuga mitundu yonse yoyamba ndi yachiwiri.

Mutha kugwiritsa ntchito zonsezo zosaphika ndi zokazinga, komanso zimaphatikizidwanso mbale zosiyanasiyana. Mwambiri, mukawotcha, mulingo wa zinthu za antioxidant mu nati umakwera, komabe, odwala matenda ashuga nthawi zambiri amalimbikitsidwa kudya zipatso za mtedza mwa njira yawo yaiwisi. Asayansi aku America awona kuti nandolo zowiritsa ndizothandiza kwambiri.

Mbale zopaka mchere zimaloledwa, koma izi sizingachitike pokhapokha ngati sizigwirizana. Tikuwonetsa zazikuluzikulu zogwiritsa ntchito malonda:

kunenepa kwambiri kapena kuzolowera,
zilonda zam'mimba
mphumu ya bronchial.

Ganizirani zabwino za mtedza:

kuchepa kwamafuta
Kuwongolera ntchito ya chiwindi
kuchuluka magazi
kubwezeretsanso katundu
kuchepa kwa kukula kwa maselo atypical, etc.

Katundu wamkulu wa mtedzowo ndikuchepetsa shuga m'magazi kukhala mulingo wamba. Kuchuluka kwa nandolo zomwe zimayenera kudyedwa patsiku ndi munthu payekha ndipo zimakhudzana ndi kuchuluka kwa magazi. Grab imodzi ndi yokwanira tirigu m'mawa ndi madzulo. Ndikofunika kugula mitengo yamtengo wapatali yopanda mafuta.

Asayansi aku Canada anachita kafukufuku yemwe anapeza kuti kudya magalamu makumi asanu ndi limodzi a mtedza, komanso mtedza wina wamagulu 2 a shuga, umachepetsa cholesterol ndi glucose m'magazi. Zinthu zake zidadya mbedza.

Kudya mtedza wambiri mosiyanasiyana kumatha kubweretsa zovuta zina ndi kudzimbidwa. Komanso, musaiwale za zopatsa mphamvu zomwe zili muzinthuzo. Magalamu zana amphanu ali ndi zoposa 500 kcal. Magalamu zana okha a chinthucho, ndipo mudzapatsa thupi lanu tsiku ndi tsiku mkuwa ndi Vitamini B. Ndikwabwino kusungira mtedza m'malo abwino, owuma, apo ayi umayipa msanga.

Matenda A shuga

Mtundu wina wothandiza wa nati ndi ma amondi. Malondawa akuwonetsedwa mtundu uliwonse wa matenda ashuga. Izi ndichifukwa chamafuta ambiri komanso mafuta osakwaniritsidwa. Palibe wowuma m'mamondi, zomwe zimapangitsa kukhala zovulaza kwa odwala matenda ashuga. Kukhalapo kwa potaziyamu, mkuwa ndi magnesium mkati mwake kumachepetsa kuchuluka kwa cholesterol yoyipa ndikukulitsa chidwi cha insulin.

Maamondi ndiwowawa komanso okoma. Kwa matenda ashuga amtundu woyamba, madokotala amalimbikitsa kudya maamondi okoma tsiku lililonse.

Mwambiri, maamondi amayamikiridwa chifukwa cha zinthu zawo zabwino, amachitcha kuti "mafuta achifumu". Chochita chimagwira kwambiri matenda a endocrine system, chifukwa amatha kubwezeretsa kagayidwe. Akatswiri amatsimikizira kuti kugwiritsa ntchito maamondi pafupipafupi, odwala omwe ali ndi prediabetes amachepetsa mwayi woti asinthe matenda amtundu wa 2 wodwala.

Madokotala amalimbikitsa kuti asadye mtedza wopitilira khumi patsiku chifukwa cha zopatsa mphamvu zopezeka kwambiri. Chithandizo chamafuta sichikhudza phindu la ma amondi.

Mafuta a Pine ndi shuga

Mosiyana ndi amondi, mtedza wa pine sungatchulidwe monga njira yabwino kwambiri yothetsera matenda ashuga. Gwiritsani ntchito mankhwalawa sayenera kupitirira 25 g patsiku ndipo mwa mawonekedwe osaphika. Koma musakhale ndi chiyembekezo kuti mwanjira ina adzakhudza kuchuluka kwa shuga m'magazi. Komabe, mtedza ungabwezeretse kugwira ntchito kwa kapamba, womwe ndi wofunikira kwambiri polimbana ndi matenda ashuga.

Mapuloteni a nati a pine amakhala ndi ma antioxidants ambiri kuposa mitundu ina ya mtedza. Kuphatikizidwa kwa malonda akuphatikizira arginine, womwe umapangitsa kuti cholesterol ikhale yachilendo, zizindikiro zamagazi. Arginine imalimbitsanso chitetezo chathupi.

M'malo mwake, mtedza wa paini siwothandiza kwa odwala matenda ashuga, koma salola kuti matendawo apite patsogolo. Muyenera kuwunika kuchuluka kwa mtedza umadyedwa, chifukwa nkhanza zimatha kunenepa kwambiri.

Hazelnut kwa odwala matenda ashuga

Ma Hazelnuts ndiofunikira kwambiri pa matenda amtundu wa 1 ndi matenda a shuga a 2. Kuchuluka kwa chakudya chamafuta ndi masamba zamasamba pang'ono. Mutha kugwiritsa ntchito malonda tsiku lililonse, zonse zosaphika komanso zokazinga. Ma Hazelnuts ali ndi phindu pa kugwira ntchito kwa impso, chiwindi, m'mimba ndi mtima, ali ndi phosphorous, calcium, potaziyamu.

Hazelnut ndi mankhwala apamwamba kwambiri opatsa mphamvu. Magalamu zana limodzi ali ndi zopatsa mphamvu pafupifupi 700. Palibe mafuta opitilira 50 g omwe ayenera kudyedwa patsiku. Kugwiritsa ntchito mankhwala mopitilira muyeso kumatha kuyambitsa kuperewera kwa mitsempha. Simuyenera kuiwala kuti ma hazelnuts ndi chinthu chovuta kugaya, chifukwa chake musagwiritse ntchito patsiku kapena kumapeto kwa tsiku.

Matenda a shuga Walnuts

Mafuta a Walnut amakhala ndi mapuloteni azomera, mafuta, michere ndi amino acid. Chogulitsachi chimatchuka chifukwa cha mafuta ochepa omwe amakhala ndi mavitamini komanso kuchuluka kwa mavitamini C. Madokotala amatsimikizira kuti pambuyo pa miyezi itatu yolandila pafupipafupi ma walnuts, kuchuluka kwa insulin kudzakhala bwino.

Pochiza matenda a shuga, magawo osiyanasiyana a mankhwala angagwiritsidwe ntchito:

Ndikofunika kugwiritsa ntchito chatsopano. Iyenera kusungidwa mufiriji kuti ikhalebe yopindulitsa. 50-70 g yogulitsa patsiku imatha kudya tsiku lililonse, ndipo kunenepa kwambiri - osapitilira 30.

Kugwiritsa ntchito kwambiri walnuts kungayambitse kukula kwa migraine ndi vasospasm. Mankhwala okhala ndi masamba ndi zipolopolo ngati mankhwala osokoneza bongo amatha kuledzera ndi kudzimbidwa.

Zoyipa kuti mutenge walnuts ndi:

pachimake colitis
zovuta zamatenda,
kuchuluka magazi
matenda a pakhungu
Hypersensitivity.

Walnut maso a shuga

Kukonzekera tinthu tating'ono tating'ono:

tengani mtedza pang'ono ndikusakaniza ndi buckwheat (buckwheat iyenera kuchulukirapo kasanu),
pukuta zigawo kuti zikhale ufa,
kutsanulira osakaniza ndi kefir kuti aphimbe zosakaniza.
siyani malonda usiku wonse
onjezani apulo wokazinga m'mawa,
ayenera kumwa supuni imodzi tsiku lonse makumi atatu asanadye.

Walnut Masamba a shuga

Leaf ndi njira yabwino kwambiri yotsatsira matenda a shuga a 2. Chidacho chili ndi mabala ochiritsa komanso odana ndi kutupa. Decoctions, tinctures, mafuta, zokutira zakonzedwa kuchokera masamba.

Lembali liyenera kukonzedwa motere:

masamba a masamba owaza bwino
supuni imodzi yaiwisi amathiridwa ndi kapu yamadzi otentha,
Mkati mwa ola limodzi, mankhwalawo amayamba.
tengani gawo limodzi lachitatu lagalasi katatu patsiku theka la ola musanadye.

Magawo a Walnut a shuga

Chotsatsira cham'madzi chimapangidwa kuchokera kumagawo:

Magawo ake ali ndi madzi otentha,
Pakatha ola limodzi, mankhwalawo akutha posamba madzi,
malonda amasefa
ayenera kumwedwa musanadye chakudya chilichonse, supuni imodzi yotsekemera.

Chifukwa chake, mtedza wa shuga umathandizira kuchepetsa zizindikiritso ndikupanga thanzi lathunthu. Ma Walnuts, ma almond, ma hazelnuts - zinthu zonsezi zimakhudzanso shuga ya magazi, ndikubwezera mitengo yake ngati yofanizira.

Musaiwale kuti mtedza wa shuga ndi zakudya zama kalori ambiri, motero ndikofunikira kuwunika kuchuluka kwaomwe amamwa. Pali zingapo zotsutsana zomwe zimayenera kuganiziridwanso. Mtedza wokha suchiritsa matenda ashuga; Komabe, zimatha kukhudza machitidwe azachipatala.