03 May, 2024
    Zakudya za shuga

    Malonda a chimanga opanda shuga: mapindu ndi zovulaza za mtundu wa 2 shuga

    • Ubwino wa chimanga
    • Lembani matenda a shuga a 2 a chimanga
    • Ngwazi za Chimanga ndi Chimanga
    • Kodi ndizotheka kudya chimanga chamzitini?
    • Chimanga chophika
    • Malingaliro a chimanga

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

    Ndi matenda a shuga, mutha kudya ndipo muyenera kudya chimanga - mosakayikira iyi ndi nkhani yabwino kwa odwala matenda ashuga. Nthawi yomweyo, ndizovomerezeka kudya osati porridge, komanso, mwachitsanzo, zamzitini zamtundu, komanso chimanga chophika. Komabe, choyamba muyenera kudziwa zonse chifukwa chake ichi ndi chinthu chovomerezeka, chiyani glycemic index yake ndi zinthu zina zomwe zili zofunikira kwa odwala matenda ashuga.

    Ubwino wa chimanga

    Polankhula za chimanga paliponse, zofunikira zake zimadziwika, monga gulu lonse la mavitamini, A, K, E, C, PP ndi ena ambiri. Tisaiwale za mavitamini A a gulu B, omwe nthawi zonse amakhala ofunika kwa odwala matenda ashuga. Kuphatikiza apo, ndizopangidwa zomwe zimakhala ndi wowuma, mchere wina ndi ma amino acid ofunikira. Polankhula za mchere, samalani ndi phosphorous, calcium, potaziyamu, mkuwa, chitsulo ndi zinthu zina. Chisamaliro chapadera chofunikira:

    • pectins
    • CHIKWANGWANI, chomwe chimathandiza odwala matenda ashuga ndipo chimapezeka m'mapake, chimanga ngakhale mitundu yophika,
    • mafuta ochulukirapo a polyunsaturated.

    Ngakhale kuti chimanga chophika wamba chimadziwika ndi chisonyezo chotsika cha glycemic, funso lomwe laperekedwa limalimbikitsidwa kuti liziganiziridwa mosamala. Izi ndichifukwa cha mitengo yokwera kwambiri yophika mosiyanasiyana ndimasamba osiyanasiyana. Mitundu yamzitini ilinso yothandiza kwambiri, koma index yake ya glycemic ili pamalire apakati a avareji, mpaka pafupifupi magawo 59.

    Chifukwa chake, chimanga mu shuga chimatha kudyedwa chifukwa chazovuta zomwe zimapangitsa thupi. Polankhula za izi, akatswiri amalipira chidwi pazakudya zam'mimba, kusintha kwa thupi komanso chizolowezi chochepetsa shuga. Porridge matenda a shuga ndi gawo lomwe liyenera kusamalidwa mwapadera.

    Lembani matenda a shuga a 2 a chimanga

    Kuphika mbewu monga chimanga chokhala ndi matenda oyamba komanso chachiwiri. Izi zimatsimikizira chisonyezo chake cha glycemic, zolondola kwambiri za caloric pamalonda. Phala yamphongo yotchedwa mamalyga ndikofunikira kwambiri kuphika bwino. Polankhula za izi, akatswiri amalabadira kuti zimavomerezedwa kuphika dzinali pamadzi. Pankhaniyi, ndikofunikira kukumbukira malamulo ena:

    • Zitsamba za chimanga ziyenera kukonzedwa zokha popanda shuga ndi kuwonjezera kwa zonunkhira zina, kuphatikizapo mchere ndi tsabola. Komabe, zitha kuwonjezedwa monga momwe zimafunira muzochepa,
    • palibe chifukwa choti zina zowonjezera ziwonjezedwe ku phala, makamaka tchizi chamafuta, chifukwa izi sizingakhudze index ya glycemic,
    • Nyengo yanu makamaka ndi zinthu monga zitsamba, kaloti, mwachitsanzo, udzu winawake,
    • pafupifupi phala lomwe limatha kudyedwa ndi anthu odwala matenda ashuga masana limachokera ku zikuluzikulu zitatu mpaka zisanu.

    Popeza chimanga chofanana ndi mtundu wachiwiri wa matenda ashuga chimaperekedwa mwachisawawa, tikulimbikitsidwa kuti tisamangogwiritsa dzinali, komanso njere zina: Buckwheat, barele, mpunga wocheperako ndi ena.Amadziwika ndi index yolondola kwambiri ya glycemic, ndi yosavuta pankhani yakukonzekera komanso yothandiza pakukonza chakudya.

    Ngwazi za Chimanga ndi Chimanga

    Anthu ambiri omwe ali ndi matenda a shuga amadera nkhawa za kuthekera kwa kugwiritsa ntchito chimanga. Izi ndizovomerezeka, kupatsidwa ntchito ya glycemic indices. Komabe, ufa woterewu suloledwa kwa anthu odwala shuga tsiku lililonse, ndipo tikulimbikitsidwa kuti tiziphika mayina oterewa omwe sakutanthauza kugwiritsa ntchito zowonjezera zina. Njira yosavuta kwa wodwala matenda ashuga ndikupanga makeke osaphwa osadzaza. Kuti muchite izi, ufa pang'ono (150 gr.) Wosakanikirana ndi dzira, mkaka ndivomerezeka.

    Ndikofunikira kusakaniza zosakaniza bwino, ndikupatsanso mtanda. Pambuyo pake, makeke amapangidwa kuchokera ku zomwe zimapangidwa, zomwe zimayikidwa mu poto. Sitikulimbikitsidwa kuti muiphimbe kwambiri, chifukwa izi zimapangitsa kuti pakhale ma calorie ambiri. Chofufumitsa choterechi ndi chokonzeka kugwiritsa ntchito mukazindikira matenda ashuga osatha kudya chakudya cham'mawa osapezekanso magawo awiri a sing'anga yayikulu kuyambira kamodzi mpaka kawiri pa sabata.

    Kodi ndingathe kudya chimanga chodwala matenda ashuga a 2?

    Ndi matenda a shuga a 2, ndikofunikira kumwa mankhwala, kuwongolera kuchuluka kwa mapuloteni, mchere ndi madzi. Kuphatikiza apo, ndikofunikira kuyang'anira kuchuluka kwa mafuta kuti pang'onopang'ono muchepetse mafuta ambiri.

    Wodwala ayenera kudziwa zakudya zomwe zimatha kudwala matenda a shuga 2 komanso omwe sangathe. Choyamba, tikulankhula zamasamba, chimanga ndi zipatso. Zonsezi ziyenera kukumbukiridwa ngati wodwala akufuna kusintha moyo wake ndikuchepetsa chiopsezo cha zovuta.

    Kodi ndingagwiritse ntchito chimanga kwa anthu odwala matenda ashuga?

    Madokotala mwapadera samaletsa kugwiritsa ntchito chimanga kwa anthu odwala matenda ashuga. Koma, podziwa kuwopsa kwa matenda a shuga a 2, ndikofunikira kuyang'ana kuchuluka kwa chimanga komanso kuchuluka kwa mbale ndi masamba awa.

    Monga mukudziwa, matenda a shuga amagawidwa m'mitundu iwiri.

    Mtundu woyamba wa matenda ashuga umadalira insulini. Maziko ake ndi insulin yokwanira. Insulin ndi mahomoni opangidwa ndi maselo a kapamba.

    Mtundu woyamba wa shuga, ndikofunikira kuyambitsa insulin m'thupi la wodwalayo pachakudya chilichonse. Kuphatikiza apo, ndikofunikira kuwerengera mosamala kuchuluka kwa magawo omwe mkate umadya.

    Mtundu wachiwiri wa matenda ashuga ndi osadalira insulini. Matendawa, monga lamulo, amagwirizananso ndi kulemera kwambiri, amafunikira insulin pafupipafupi.

    Mwachifundo amakhudzidwa ndi zochitika zovuta za boma. Ndi kukula kwa kulemera komanso kuphatikiza chakudya, mtundu wa 2 wodwala matenda ashuga umatha kumwa mankhwala ochepa. Nthawi yomweyo, kukhala bwino komanso zolinga zamagetsi zokhala ndi thanzi labwino zimakwaniritsidwa.

    Odwala onse omwe ali ndi matenda ashuga ayenera kumvetsetsa zama caloric pazogulitsa komanso kapangidwe kake, komanso kudziwa momwe glycemic index yazinthu zilili.

    Njira yanzeru kwambiri yopangira ma carbohydrate ndikuwerengera kwawo kosalekeza muzakudya ndi mndandanda wazakudya zonse zomwe zimapezeka.

    Chifukwa chake, munthu yemwe ali ndi matenda ashuga amayamba kuyamwa chidziwitso chatsopano chomwe anthu athanzi sazindikira.

    Glycemic Index ndi Chimanga

    Zogulitsa imodzi mwa anthu osiyanasiyana zimatha kukhala ndi zotsatira zosiyana pamlingo ndi kuchuluka kwa shuga. Kuchuluka kwa kuchuluka kwa shuga m'magazi kumawonetsedwa pagome la zinthu zazikulu.

    Maziko ndi chizindikiro cha glucose, ndipo kuchokera pamenepo maundulidwe azinthu zonse amawerengedwa. Chifukwa chake, muzakudya za munthu aliyense pali zinthu zomwe zimakhala ndi GI yotsika (mpaka 35), GI yapakati (35-50) ndi GI yapamwamba (zoposa 50).

    Zomwe Zimakhudza Glycemic Index

    Powunikira zinthu zomwe zimakhudzira glycemic index ya chinthu, zofunika kwambiri zimatha kusiyanitsidwa:

    1. Kuphatikiza kwa mankhwala
    2. Njira yophikira yazinthu,
    3. Pogaya malonda.

    Monga momwe mungaganizire, pankhani ya malonda omwe ali ndi chimanga, mndandanda wokwera kwambiri wa glycemic, 85, mumapulogalamu a chimanga. Chimanga chophika chimakhala ndi mayunitsi 70, zamzitini - 59. Mu phala la chimanga - mamiyala, palibenso zoposa 42.

    Izi zikutanthauza kuti ndi matenda ashuga nthawi zina zimakhala zofunika kuphatikiza zinthu ziwiri zomaliza m'zakudya, kwinaku ndikumachepetsa kwathunthu mpaka kumera kwa makutu owiritsa ndi phala.

    Kuphatikiza kwa chimanga ndi zinthu

    Mndandanda wazogulitsa wa glycemic, monga mukudziwa, ukhoza kuchepa chifukwa cha kuphatikiza kwawo mbale zosiyanasiyana.

    Mwachitsanzo, kuchuluka kwama saladi ndi zipatso, zomwe nthawi zambiri amazipanga ndi chimanga, ndi bwino kumayendera mafuta amkaka ochepa. Masamba a shuga ayenera kudyedwa osaphika, limodzi ndi mapuloteni.

    Chiwembu chapamwamba sichikhala ndi zovuta zilizonse: saladi + nkhuku yophika kapena nyama. Mutha kupanga mitundu yonse ya saladi wa kabichi ndi zamzitini kapena zophika chimanga, nkhaka, udzu winawake, kolifulawa ndi zitsamba. Masaladi otere amayenda ndi nsomba, nyama kapena nkhuku, zomwe zimaphikidwa mu uvuni ndi mafuta ochepa.

    Kusankha kwa chithandizo cha kutentha pazinthu zopangira mapuloteni kumachitika chifukwa choti munthu wodwala matenda ashuga amayenera kuwongolera kuchuluka kwa mafuta muzakudya zake. Kutsindika pano kukutsalira pa njira zochepetsera zinthu zomwe zimakhala ndi cholesterol.

    Matenda a shuga amasokoneza ntchito ya mitsempha yamagazi, kuphatikizapo coronary, yomwe imabweretsa kuyambika kwa matenda oopsa komanso misempha yamitsempha. Anthu odwala matenda ashuga amtundu wa 2 amafunika kuwunika bwino, ndikuwachepetsa nthawi zonse, ndikudziwa kuti simungadye ndi shuga wambiri.

    Kudya Chakudya cha Matenda a Chimanga

    Ngati mutsatira index ya glycemic, mutha kugwiritsa ntchito chimanga chophika, koma nthawi zambiri kuposa mbale zomwe zili ndi izi. Zikuwala ziyenera kuchotsedwa muzakudya.

    Chimanga chosenda

    Chimanga champhaka sichikulimbikitsidwa ngati mbale yayikulu yamkati.

    • Chimanga chamatenda chimagwiritsidwa ntchito bwino ngati chofunikira mu saladi wamphepo wamafuta ochepa. Awa ndi masamba monga zukini, kabichi, nkhaka, kolifulawa, amadyera, tomato.
    • Zaamphaka kabichi saladi ndi masamba ndikofunika nyengo ndi kuvala mafuta ochepa. Saladi imaphatikizidwa bwino kwambiri ndi zopangidwa ndi nyama: brisket yophika, nkhuku yopanda khungu, cutlets ya veal.

    Chimanga chopanda shuga chimachita zabwino kapena zoipa

    Pakapita nthawi, munthu aliyense amaganiza za chakudya chomwe amadya tsiku lililonse. Ndipo izi sizodabwitsa konse, chifukwa kulikonse timamva kuti palibe chinthu chilichonse chachilengedwe masiku ano.

    Masiku ano, ma flakes a chimanga adadziwika kwambiri pakati pa ogula. Mavulidwe ndi zopindulitsa za malonda ndi nkhani yomwe imatsutsana pakati pa akatswiri azaumoyo padziko lonse lapansi. Inde, izi ndizothandiza kwambiri - mumadzaza m'mawa ndi m'mawa mukatha mphindi 1-2 mukatha kuyamba kudya. Komabe, sikuti zonse ndizosavuta komanso zosavuta monga zikuwonekera poyamba.

    Mapira a Chimanga Achilengedwe: Zowopsa ndi Zopindulitsa

    Kuti mumvetsetse nkhaniyi yovuta, muyenera kukumbukira momwe mbale iyi idabadwira.

    Chosangalatsa ndichakuti ma flakes a chimanga, zovulaza ndi zophatikizika zake, zomwe zidasakanikirana kwambiri, zidatulutsidwa imodzi mwazomerazi chifukwa cha cholakwika chaukadaulo. Ophika osafunikira adayiwala kuti adapinda mtanda, ndipo kenako adaupanga.

    Zinasankhidwa kuti ziwaphake ndikuzigulitsa mothandizidwa ndi chinthu chatsopano. Zinagwira: tsiku lililonse amapambana chikondi cha ogula.

    Komabe, pa gawo loyamba la mbiri ya chimangachi, palibe funso lililonse lovulala. Panalibe zowonjezera kuti musinthe kukoma ndikukulitsa moyo wa alumali pazinthu izi. Koma popita nthawi, zonse zasintha.

    Maluwa amakono a chimanga: kuvulaza ndi mapindu

    Pang'onopang'ono, glaze, uchi, ndi zinthu zina zopanda pake zambiri zidayamba kuwonjezeredwa ndi mapwando okonzedwa, ambiri omwe amayamba ndi "E" wosasankhidwa.

    Ngati muli ndi chakudya cham'mawa motere 1-2 pa sabata, ndiye kuti palibe zoyipa, sizichitika. Ingokumbukirani kuti chimanga chamchenga chimathiridwa bwino ndi mkaka kapena kefir. Zitha kukhala zabwino kwambiri ngati mankhwalawo alibe mafuta.

    Zowonadi ndi zakuti uchi ndi glaze, komanso mafuta ena omwe akungiririka mumtunduwu atatha kukazinga, zingasokoneze chithunzicho, chomwe chimasungidwa mbali zokhala ndi mafuta ochulukirapo, ngati mumadya chimanga chambiri nthawi zambiri.

    Zopatsa mphamvu zama caloric zomwe zimakhala ndi 350 (+/- 10) kcal pa 100 g.

    Kuphatikiza apo, monga zinthu zina zomwe zaphikidwa, chimanga chimatha kuyambitsa khansa. Komabe, zilibe mafuta ochulukirapo - pafupifupi 7. g chinthu china ndi chakudya chamafuta. Ali pafupi 60 g pamenepo. Pazifukwa izi, ma flakes a chimanga amadyedwa bwino ndi ana ndi achinyamata - kagayidwe kake kamafulumira, ndipo izi sizingakhudze chiwerengerochi.

    Zowonjezera zosiyanasiyana zomwe siziri zachilengedwe - zonunkhira, zotsekemera, utoto - ndizomwe zimapangitsa ma flakes a chimanga (maubwino ndi kuvulaza komwe pambuyo powerenga kapangidwe kake sikakhala chinthu chodziwikiratu) osati njira yabwino yogwiritsira ntchito tsiku ndi tsiku. Kuphatikiza pa zovuta zina pamthupi, zimatha kuyambitsa ziwengo.

    Ma Cornflake ndi gwero la fiber. Komabe, poyerekeza ndi chimanga chokha, mulibe zochepa zachilengedwe zofunikira mwa iwo. Ndipo chifukwa chake ndikuti mbewuzo zimayikidwira m'njira zosiyanasiyana: kupera, kuwaza, kukanikiza. Zotsatira zake, gawo lalikulu la michere limangowonongeka.

    Monga mukuwonera, palinso zovuta zina pakudya ma chinangwa. Izi zikutanthauza kuti si oyenera kugwiritsa ntchito tsiku ndi tsiku.

    Mipira ndi tirigu si chakudya cham'mawa konse. Koma mutha kupindula nawo, ngati agwiritsidwa ntchito moyenera.

    Maukadaulo a Chimanga a Chimanga

    Malinga ndi njira yoyambira, ma flakes a chimanga amapangidwa kuchokera ku chimanga, madzi, madzi ndi mchere. Zokongoletsa, mitundu ya chakudya, zotsekemera ndi zokometsera zidawonjezedwa pambuyo pake. Tsopano mapepala a chimanga siali ofanana ndi kale. Amakutidwa ndi madzi otsekemera, poyesa kukoma, mtundu ndi mawonekedwe.

    Ngakhale zonse zidasinthidwa, padakali ukadaulo wake pakupanga ma flakes a chimanga. Choyamba, njere imayeretsedwa bwino kuchokera ku chipolopolo ndi nyongolosiyo. Kenako pansi, madzi, mchere, shuga ndi mazu a malt amawonjezeredwa, ndipo misa yonseyo imaphatikizidwa bwino ndi chosakanizira. Kupereka mawonekedwe agolide, zopangira chimanga ndizosenda munjira zapadera. Ndiye kangapo amadzazidwa kuchotsa zotupa ndi chinyezi chowonjezera.

    Pamiyeso yotsatirayi, chimanga chimasinthidwa kukhala ma flakes ndikuwuma mu uvuni wapadera kutentha kwa madigiri 140 kwa ola limodzi ndi theka. Pambuyo pokhapokha, chimanga chimanga chimadzaza ndikusungidwa kuti zisungidwe.

    Mtengo wazakudya ndi zopatsa mphamvu

    100 magalamu amafuta amafuta ali ndi magalamu 6.9 a mapuloteni, magalamu 2,5 amafuta ndi magalamu 85,6 a chakudya. Chogulitsachi ndichipamwamba kwambiri. Kwa magalamu 100 a ma flakes owuma, 363 kcal.

    Popeza chithandizo cha kutentha pambuyo pake palibenso zinthu zina zofunikira zomwe zidatsalira mu zopangazo, opanga adayamba kupangira ma flakes chimanga ndi mavitamini. Zowopsa ndi zopindulitsa zam'mawa zouma zoterezi zimaphunziridwabe ndi akatswiri azaumoyo. Ambiri aiwo amakhulupirira kuti kugwiritsa ntchito nthawi zambiri maefoni am'mawa kwa ana m'mawa kumabweretsa kunenepa kwambiri. Ena, m'malo mwake, amalimbikitsa kugwiritsa ntchito mankhwala ngati amenewo tsiku lililonse.

    Ma flakes a chimanga amalemera ndi mavitamini A, gulu B ndi mchere wamchere, phosphorous, chitsulo, magnesium, sodium. Kuphatikiza kwathunthu kwa vitamini kumatha kuwerengedwa pa ma CD.Kuphatikiza apo, amalimbikitsidwa kuti adyedwe ngati muesli ndi kuwonjezera kwa mtedza ndi zipatso zouma. Izi zimakulitsa phindu la mankhwala ndikupangitsa kuti ikhale yathanzi.

    Zopindika chimanga: zopindulitsa ndi zovulaza

    Poyang'ana koyamba, palibe chowopsa pakuphatikizidwa kwa chimanga ichi. Komabe, akatswiri azakudya amadya chifukwa chogwiritsa ntchito kwambiri. Zithunzi, maubwino ndi zopweteka zomwe zimatsalira pakufufuza mwadongosolo, zimakhudza thupi komanso bwino.

    Phindu la ma cornflakes ndi awa:

    Zovuta za flakes chimanga ndi izi:

    • zimakhala ndi shuga wambiri, zomwe zimapangitsa kuchuluka kwa insulin m'magazi,
    • mavitamini onse m'mapangidwe awo ndiwongochitika, motero samatengedwa ndi thupi lonse,
    • kununkhira kosiyanasiyana komwe kumawonjezeredwa ku phala kumayambitsa kusokoneza kwa ana ena.

    Kupereka kapena ayi, zopweteka ndi zabwino zake zomwe zatchulidwazi pamwambapa, ndichinthu chaumwini kwa kholo lililonse lomwe limayang'anira mwana wake bwino.

    Kodi chimanga cha chimanga ndi chiyani?

    Kudya zam'mawa zamtunduwu ndizodziwika pakati pa anthu okhala ku US komanso ku Europe. Koma chifukwa chiyani ma chivefine amakhala othandiza monga chakudya chokhazikika komanso chokhazikika:

    1. Muli mavitamini a PP ndi H magulu,
    2. Pectin wopezeka zikuchokera amateteza zotupa,
    3. Kukhathamira komwe kulipo m'zinthu zina kumathandiza kulimbitsa chitetezo cha m'thupi,
    4. CHIKWANGWANI chimathandizira kugaya chakudya m'mimba,
    5. Ma amino acid amathandizira kupanga "chisangalalo" cha mahomoni,
    6. Ma antioxidants ndi glutomic acid amathandizira kukonza ubongo.

    Koma muyenera kukumbukira kuti chilichonse chomwe chimapanga thupi chimatha kukhala chosokoneza thupi, ngati mankhwala - mavuto. Izi zikuphatikiza:

    • Zomwe zimapangitsa kulemera mophatikiza ndi uchi,
    • Mankhwala sawonjezera kukoma kokha, komanso ma calories,
    • Thandizani kupanga insulin chifukwa cha shuga ake ambiri.

    Komabe, ndibwino kudya zakudya zabwino komanso kudya zakudya zina.

    Chimanga cha shuga

    Kwa zaka zambiri osalimbana ndi ma DIABETES?

    Mutu wa Bungwe: “Mudzadabwitsidwa kuti kumakhala kovuta motani kuchiritsa matenda a shuga tsiku lililonse.

    Matenda a shuga amatanthauza kutsatira kwambiri zakudya zapadera. Kuti menyu zisakhale zothandiza zokha, komanso zopatsa thanzi, mbewu monga chimanga ziziphatikizidwanso m'zakudya. Chimodzi mwazakudya zabwino kwambiri komanso zothandiza za anthu odwala matenda ashuga amati ndi chimanga. Phula yokonzedwa bwino ya matenda ashuga sangasangalale m'mimba yokha - ndikugwiritsa ntchito mankhwalawa, simungadandaule za kuchuluka kwadzidzidzi m'magazi a magazi.

    Chimanga ndi cholumikizira cha glycemic

    Pafupifupi, chimanga chitha kudyedwa m'mitundu yonse iwiri yamatenda, koma ndi matenda amtundu wa 2, ndikofunikira kulabadira kuti index ya glycemic ya phala imasiyana kutengera zinthu izi:

    • njira zopangira chimanga,
    • digiri ya kupera
    • kuphatikiza ndi zinthu zina zowonjezeredwa ndi mbale.

    Ngati chimanga chikakonzedwa bwino kapena kuphatikizidwa ndi zosakaniza zina, mndandanda wake wa glycemic umatuluka. Momwemo, kugwiritsidwa ntchito kwazinthuzi kumawoneka ndi kulumpha lakuthwa mu shuga.

    Kwa odwala matenda ashuga, mulingo woyenera kwambiri wa mankhwala a glycemic ali pamtunda kuchokera pa 5 mpaka 50. Chifukwa chake, ndikofunikira kuyang'ana momwe zimasinthira kutengera mtundu wamakina a chimanga:

    • cholembera chotsika kwambiri cha phala la chimanga (mamiagege) - mpaka 42,
    • mbewu zamzitini zili ndi kuchuluka kwa 59,
    • ndipamwamba kwambiri kuposa chimanga chophika - 70,
    • wopikisana nawo pachiwopsezo cha kudumpha mu shuga ndi mapokoso a chimanga - mndandanda wawo wa glycemic ndi 85.

    Tiyeni tiwone bwino momwe odwala matenda ashuga amadyera chimanga kuti asakhumudwitse magazi.

    Ma grits a chimanga ndi abwino kwambiri pokonzekera zakudya zamitundu yosiyanasiyana: chimanga, mamalyga, msuzi, casseroles, kuphika toppings.Zimapangidwa kudzera mu kukonza kwapadera kwa chimanga. Mitundu yamphesa zotsatirazi ilipo:

    • wopukutidwa - ali ndi zazikulu ndi mawonekedwe a mbewu,
    • yayikulu - yogwiritsidwa ntchito popanga mbewu monga chimanga ndi mbewu zamlengalenga,
    • chabwino (ufa) - timitengo tacrispy amapangidwa kuchokera pamenepo.

    Chakudya chotchuka kwambiri ndi mamalyga kuchokera ku chimanga. Pomwe zidafala, chifukwa choti a Turks sanafune msonkho pachilichonse, ndipo idali dongosolo la kukula kwakukulu komanso kakhrisimasi kuposa mamalyga kuchokera ku mapira. Ku Italy, mbale iyi imatchedwa "polenta".

    Porridge yopangidwa ndi chimanga imakhala ndi zakudya zoyenera zofunikira m'thupi, kuchotsa mafuta m'thupi, sizimayambitsa zovuta m'matumbo ndipo nthawi yomweyo ndizakudya zopatsa thanzi kwambiri. Itha kugwiritsidwa ntchito ndi anthu odwala matenda ashuga, anthu omwe amakhala moyo wokhazikika komanso wokalamba. Phula yamchiwe ilinso yabwino kudyetsa ana.

    Zomwe zimagwiritsidwa ntchito popanga phala ngati chakudya ndizotsatira mlingo, popeza kuchuluka kwake kumatha chifukwa cha kuchuluka kwa shuga komanso kuwonongeka kwa wodwala matenda ashuga.

    Malamulo angapo opangira phala la chimanga:

    • ndikofunikira kudya mbewu zatsopano ndi zapendapenda,
    • Musanayambe ntchito yophika, uyenera kutsukidwa bwino,
    • phala limangoyikidwa m'madzi otentha okha, owuma pang'ono.

    Muyenera kuphika mamalyga kuchokera ku ngodya zabwino za kupera mu chitsulo chopanda ndi makhoma. Mukuchita izi, phala limasinthidwa nthawi zonse kuti lisathenso. Kuphatikiza mchere, tchizi wowonda wonenepa, tchizi wowawasa kapena tchizi (mafuta amonjezera chisonyezo cha chimanga), komanso amadyera, udzu winawake ndi ndiwo zamasamba, zimatha kuwonjezeredwa ku mbale yomalizidwa.

    Chimanga chophika

    Ndikosavuta kuyerekezera chilimwe popanda zachikhalidwe chawo - khutu lotentha lokhika lamchere la ana okufa amchere. Pali okonda batala wamkaka onunkhira. Kuti chakudya chotere chisakhumudwitse shuga, mutha kuphika chimanga chofinya. Chifukwa chake ipulumutsa mavitamini ambiri ndi michere. Ngati mukufunadi kuwonjezera mafuta, ndiye kuti ayenera kukhala ocheperako, ndipo ndibwino kuti musaphatikizidwe ndi wowuma mumakona ndi mafuta.

    Ndikwabwino kwa odwala matenda ashuga kuti asamagwiritse ntchito - glycemic index ya chimanga imachoka pamlingo, ndipo atatha kutentha kambiri mankhwalawo amakhala osakhala ndi michere komanso zofunikira zina.

    Zingwe zopyapyala zomwe zimaphimba khutu zimagwiritsidwa ntchito mwachangu mankhwala a wowerengeka kuthana ndi matenda a shuga. The Tingafinye wa stigmas ali choleretic katundu, amachepetsa mamasukidwe a bile ndi kumawonjezera magazi.

    Kuti mupange msuzi wochiritsa, muyenera kuthana ndi chimanga m'makutu atatu a chimanga. Tsitsi limatsukidwa bwino m'madzi othiridwa ndikuthiridwa ndi madzi otentha. Kenako ayenera kuwiritsa kwa kotala la ola limodzi. Msuzi umakhazikika, umasefedwa ndipo umatengedwa katatu patsiku musanadye. Pakatha sabata mutamwa mankhwalawa, muyenera kupuma - osamamwa nthawi yomweyo. Kenako kuzungulira kumabwereza. Ndikofunikira kuti nthawi yayitali pakati pa mulingo wofanana - izi zimatsimikizira chotsatira chabwino chamankhwala. Mlingo wa glucose udzakhala wabwinobwino komanso wosasunthika.

    Zachidziwikire, phala ya chimanga mu shuga siwopanda, koma kugwiritsa ntchito pafupipafupi, kutsata ukadaulo wokonzekera, kumathandizira kukhala ndi shuga m'magazi pamlingo woyenera wa mitundu yonse iwiri ya matenda ashuga. Ndikofunika kungoyang'ana muyezo wa glycemic wazinthu zosiyanasiyana zopangidwa kuchokera ku chimanga, yesetsani kuti musaziphatikize ndi mafuta ndikuyang'anira kukula kwake.

    Kuphatikizika, maubwino ndi zopweteka za Milford sweetener

    • Phindu ndi zovulaza za Milford sukari
    • Mitundu ndi kapangidwe ka zotsekemera za Milford
    • Malamulo ogwiritsira ntchito zotsekemera
    • Kodi Milford yemwe adalowa m'malo ophatikizika ndi ndani?

    Milford sweeteners ali ndi mwayi kuposa mtundu wina pamitundu yawo yaku Europe, yomwe imayesedwa nthawi. Kununkhira kwachilengedwe, kosafanana ndi shuga wachilengedwe, kumapangitsa Milford kusinthitsa zakumwa zonse ndi zakudya zomwe zimaphatikizidwa muzakudya za anthu odwala matenda ashuga.

    Phindu ndi zovulaza za Milford sukari

    Milford shuga wogwirizira amapangidwa ndi kampani yochokera ku Moscow yokhala ndi dzina lomwelo, la Germany loti Lawrence Spetmann, yemwe wakhala akupanga tiyi, zakudya zabwino komanso zotsekemera kwa zaka zopitilira 20. Chifukwa chake, zotsekemera zomwe zimapangidwa ndi kampaniyi zimapangidwanso ku Germany malinga ndi miyezo yapamwamba kwambiri, ndipo nthawi yomweyo amakhala ndi chiphaso chofunikira kuchokera ku Russian Academy of Medical Science.

    Zomwe zimapangidwa malinga ndi momwe Milford amapangira zotsekemera zimatsimikiziridwa mumsika kwa nthawi yayitali, ndiye kuti chilichonse chomwe chogulitsidwa ndi mtunduwu chidzakhala chokhazikitsidwa ndi chimodzi mwazinthu izi:

    • cyclamate (sodium),
    • saccharin
    • machitidwe
    • acesulfame K,
    • stevia
    • sucralose,
    • inulin.

    Zotsatira zake, zopindulitsa ndi zovuta za Milford zimangodalira mphamvu za zotsekemera zomwe zalembedwa, chilichonse chomwe chili ndi zopindulitsa ndi zowawa zake. Mwachitsanzo, sodium cyclamate, yomwe imadziwikanso kuti E952, imaletsedwabe ku United States chifukwa cha chiwopsezo cha teratogenic metabolites ikakumana ndi mabakiteriya angapo a m'matumbo. Pazifukwa izi, zotsekemera izi sizikulimbikitsidwa kwa amayi apakati, makamaka oyambira.

    Saccharin, ndimalo omwe amapanga shuga ndikuyesa kwa zaka makumi ambiri, koma opanga akuwasiya pang'onopang'ono chifukwa cha zitsulo zomwe zimachitika chifukwa cha sodium hydrate. Kuphatikiza apo, saccharin kwakukulu kumalepheretsa matumbo microflora. Aspartame, ngakhale akhala akuyesera zaka zambiri kuti aipeputse chifukwa cha zotsatira zoyipa za thupi, imawonekerabe kuti ndi yotetezeka chifukwa chaumoyo, ndipo kungobowoleza kwake ndiko kusweka pakubwezeretsa kutentha (mwachitsanzo, sikungathandize kuyipiritsa tiyi).

    Zotsirizirazi, komabe, zimaphatikizidwa nthawi zonse ndi acesulfame kuti zitheke bwino, chifukwa sulfamide, monga saccharin, mwa mawonekedwe ake oyera imakhala ndi zowawa komanso zachitsulo. Ponena za stevia, ndikakhala koyenera kugwiritsa ntchito dzina "stevioside", zomwe zikutanthauza kupeza glycoside kuchokera ku chomera cha stevia. Lokoma uku ndi ponseponse: ili ndi magwero achilengedwe ndipo alibe zotsatira zoyipa, zomwe zimayamikiridwa ndi endocrinologists ndi akatswiri azakudya.

    Zomwezi zimagwiranso ntchito pa sucralose, yopangidwa kuchokera shuga wokhazikika, komanso yotetezeka kwathunthu ku thanzi la munthu. Pomaliza, inulin ikhoza kupezeka onse mwachilengedwe komanso kuchokera ku zinthu zachilengedwe monga chicory, Yerusalemu artichoke kapena agave, koma osatengedwa ndi thupi, ngati mtundu wazakudya.

    Mitundu ndi kapangidwe ka zotsekemera za Milford

    Mu mzere wa malonda a Milford lero, pali zinthu zisanu ndi ziwirizi zogula ndi kasitomala:

    • Tsitsani mapiritsi 300,
    • Suss 650 mapiritsi,
    • Suss mapiritsi 1200,
    • Tsitsani mapiritsi 300 ndi Aspartame,
    • Tsitsani madzi 200 ml,
    • Stevia
    • Sucralose ndi inulin.

    Kodi ndizotheka kuti muchepetse thupi ndi mafunde a chimanga?

    Green Corn Flakes ndi mankhwala opatsa mphamvu kwambiri. Chifukwa chake, kugwiritsa ntchito kwawo tsiku lililonse kadzutsa sikungachititse kunenepa, koma, m'malo mwake, kudzathandizira kunenepa kwambiri. Ili ndiye gawo loyipa la zopangidwa ndi chimfine. Ubwino ndi zovuta za kuchepa thupi zimasakanikirana.

    Kwa anthu omwe akuchita masewera olimbitsa thupi, omwe amadya calories yambiri, tikulimbikitsidwa kuti tidye chimanga nthawi yochepa tisanaphunzitsidwe kapena mphindi 20 pambuyo pake kuti tibwezeretse mphamvu.

    Tiyenera kukumbukira kuti kuti ntchito yolumikizidwa bwino m'matumbo, ndibwino kuphatikiza chimanga ndi yogurt yachilengedwe muzakudya zanu, ndikuwonjezera chinangwa ndi zipatso zouma.

    Izi siziphatikizidwa pakudya cham'mawa. Koma kwa anthu omwe akulimbana ndi kunenepa kwambiri, chithunzithunzi chabwino ndimapunga popanda chimanga, mapindu ndi zopweteketsa zake zomwe ndizabwino. Chiwerengero chovomerezeka cham'mawa chambiri ndi magalamu 50.

    Ma Cornflakes: mapindu ndi chiyani kwa ana?

    Amphaka amchere okometsetsa ndiwo chakudya cham'mawa chomwe amakonda kwambiri mamiliyoni aana padziko lonse lapansi. Akonzeka kudya nawo mu mawonekedwe owuma mopanda malire komanso kuwonjezera mkaka. M'malo mwake, izi sizoyipa. Zopindika zamkaka ndimkaka, zabwino ndi zovuta zake zomwe zimakhala zokwanira, ndizopatsa chakudya cham'mawa kwambiri, ndipo ziyenera kudyedwa mosamala.

    Ngakhale kuti chimanga chili ndi mavitamini ndi michere yomwe imathandizira pogwira ntchito yaubongo, imapereka malingaliro abwino ndi mphamvu tsiku lonse, ndizomwe zimayambitsa kunenepa kwambiri kwaubwana. Pofuna kuti vutoli lisachitike, musagwiritse ntchito zamphesa zam'mawa, kuti musagwiritse ntchito kawiri pa sabata.

    Ntchito Yophika

    Mphesa zamtchire ndizoposa chakudya cham'mawa chouma chokha. Nthawi zambiri amagwiritsidwa ntchito ngati chimodzi mwa zosakaniza pokonza mchere wambiri, kuphika. Zipatso za chimanga zimayenda bwino ndi zipatso ndi zipatso zonse. Ichi ndichifukwa chake amatha kuwonjezeredwa ku saladi zonse za zipatso zokonzedwa ndi yogurt yachilengedwe kapena kirimu wowawasa. Mtengo wake wopatsa thanzi kuchokera pamenepa umangokulira. Ma cookie othandiza amapangidwa kuchokera ku chimanga chamchenga, ndikuzisintha ndi ufa. Kuphika kumeneku ndikosangalatsa komanso zopatsa thanzi kwa achikulire ndi ana.

    Zikwangwani za chimanga, kuvulaza ndi mapindu ake zomwe zimayenerabe mkangano pakati pa ana ndi akatswiri azakudya, zitha kugwiritsidwa ntchito ngati kuphika nyama ndi nsomba. Chifukwa cha iwo, khwangwala wachisangalalo akuwoneka papulogalamu ndikudula.

    Kuphika Chimphika Pazakunyumba

    Popeza mapangidwe a chimanga chogulitsidwa m'sitolo sikuti nthawi zonse mwachilengedwe, mungayesere kuphika nokha nokha kunyumba.

    Choyamba muyenera kupanga manyuchi kuchokera ku shuga ndi madzi muyezo wa 1: 1. Iyenera kuwira kwa mphindi zingapo, ndipo itayamba kuonda, muyenera kuwonjezera mavu a chimanga. Ziwerengero zake ndi izi: kwa 300 ml ya madzi, muyenera kumwa 100 magalamu a phala. Kuphika kwa nthawi yayitali, pafupifupi ola limodzi, pambuyo pake misayo imakhazikika ndikugudubuzika ndi pini yokugudubuza mu wokutetepa. Kenako iyenera kudulidwa kapena kuduladula tizinthu tating'onoting'ono. Kenako amafunika kuti aume mu uvuni pamtunda wa madigiri 250 mpaka utoto wagolide.

    Zipatso za chimanga, zopweteketsa ndi zabwino zomwe sizimalola kuti zidyedwe tsiku ndi tsiku, komabe ndi njira yabwino kwambiri pakudya m'mawa. Kuti thupi lilandire phindu lokha kuchokera ku chakudya choterocho, ndizokwanira kuti musawadye mopitilira kawiri pa sabata.

    Ubwino wakudya phala

    Zabwino zonse za mafunde a chimanga ndi zofanana ndi chimanga chokha. Kusiyana pakati pawo ndikuti ma flakes amatengedwa ndi thupi mwachangu komanso mosavuta. Ngakhale kukokomeza chimanga kumafuna kuyesayesa kuchokera ku ziwalo za m'mimba.

    Zithunzi za chimanga zimakhala ndi CHIKWANGWANI kwambiri. Ndiye kuti, kugwiritsidwa ntchito kwawo kumawongolera komanso kumalimbikitsa ntchito ya m'mimba. Chifukwa chake, amalimbikitsidwa kwa anthu omwe akudwala kudzimbidwa ndi colitis.

    Izi zitha kutchedwa "flakes of joy", chifukwa zimakhala ndi tryptophan yambiri. Ichi ndi amino acid yemwe, akamwetsa, amasinthidwa kukhala serotonin - mahomoni achisangalalo ndi chisangalalo. Ndipo iyenso akulimbana ndi nkhawa komanso matenda amanjenje. Inde, mbewu monga chimanga sizingachiritse matenda osachiritsika, koma zimatha kukweza chisangalalo.

    Monga gawo la ma chimanga, pali amino acid wina womwe ungathandize kwambiri ubongo - glutamine. Chifukwa chake, kugwiritsa ntchito phala, kukumbukira kumawonjezera chidwi.

    Ubwino wakudya phala ndiwodziwika bwino kwa achinyamata. Kupatula apo, wowuma chimanga, omwe ali ndi zochuluka zokwanira mu chimanga, amagwira mwachindunji kukula kwa minofu ndi maselo amitsempha. Kuphatikiza apo, mafunde a chimanga amasintha kagayidwe, potero amayeretsa thupi la poizoni ndi poizoni.

    Mwambiri, zopindulitsa pakudya ma cornflakes ndizodziwikiratu. Koma vuto lake ndi chiyani?

    Mphezi Zoyipa Zoyipa

    Ngati mumawerenga mosamala zolembedwazo, ndiye kuti simungathe kuvulaza thupi. Choyamba, sankhani mbewu monga chimanga popanda shuga ndi shuga. Ma flakes a chimanga - mankhwala otsika kalori, koma osadya. Kupatula apo, samangokhala ndi chimanga, komanso ufa, shuga ndi zakudya zina zowonjezera. Ndipo ngati mukugwiritsa ntchito yogati, shuga kapena uchi, ndiye kuti kulemera kowonjezeraku kungokhala ndi inu.

    Ndipo koposa zonse: ngakhale ma flakes ndi opatsa thanzi, koma chifukwa chakuti amatengeka ndi thupi mwachangu, mulingo wa insulin mthupi umakwera kwambiri. Ndipo izi zimaphatikizanso kuyambanso kwamwayi mwachangu. Ndiye kuti mukatha kudya kadzutsa ndi ma cornflakes mulibe nthawi yoti mukafike kuntchito, chifukwa mumalota zazakudya. Chifukwa chake, ndibwino kudya phala yamtundu wamkati pakati pa kadzutsa ndi nkhomaliro.

    Kuwopsa kwa Ma Cornflakes

    Ngakhale zili zothandiza kugwiritsa ntchito phala, ndikofunikira kufotokoza nthawi yomwe aliyense amakhala chete:

    1. Mavitamini omwe amakhala ndi ma flakes ochita kupanga amawonongeka. Kupatula apo, chifukwa cha kukonzekera kwamphamvu komwe chimanga chimakumana nako, sapeza mwayi. Ndipo mavitamini onse opakikawa omwe amawonjezeredwa ndi mapira opangidwa okonzeka nthawi zina amatha kuvulaza thupi. Ku Germany, kafukufuku wachitika pofuna kutsimikizira kuti kuphatikiza mavitamini ophatikizidwa kumatha kupangitsa kukula kwa zotupa zoyipa.

    Chifukwa chake idya, koma osazunza. Chifukwa chake, kugwiritsa ntchito mafodya ambiri a tirigu mobwerezabwereza, kumabweretsa mavuto ambiri. Ndipo akatswiri otsatsa amaulula mwanzeru zolakwika za malonda, kuwasintha kukhala zabwino. Kodi nkoyenera kukhala wosakhazikika ndikuwononga thanzi la ana ndi amodzi? Mavitamini omwe ali m'minyewa amatha kupezeka mosavuta mu mankhwala ena aliwonse omwe samakoma, komanso wathanzi.

    Contraindication

    Zikopa zitha kukhala zovulaza:

    • anthu omwe ali ndi vuto losatha la caries, chifukwa chimanga chili ndi shuga wambiri,
    • anthu omwe ali ndi chifuwa
    • anthu omwe ali ndi vuto lililonse payekha pazinthu zina zilizonse za chimanga.

    Musanagule phala la chimanga kuti mukhale ndi chiyembekezo chofunikira, phunzirani mosamala kapangidwe kazomwe zalembedwapo. Ndipo ngati palibe chimodzi chomwe chakusokoneza, mutha kugula. Koma kumbukirani, ndikwabwino kudya chimanga monga zokhwasula kuposa chakudya chokhazikika. Cholinga ndi mphamvu yayikulu ya munthu. Chifukwa chake, tirigu ayenera kudyedwa koyenera.

    Kupangidwa Kwazinthu

    Makamaka, ma flakes amayenera kukhala mchere, chimanga, shuga ndi mafuta ochepa. Pali mitundu yosiyanasiyana yomwe shuga ndi mawonekedwe ake sawonjezeredwa.

    Musanalankhule za zovulaza kapena zofunikira za malonda, muyenera kumvetsetsa zomwe zimaphatikizidwa ndi kapangidwe kake.Zambiri zimabwera.

    • Macro- ndi ma microelements: potaziyamu, chitsulo, sodium, cobalt, chromium, nthaka ya magnesium, mkuwa.
    • Mavitamini: A, B1, E, PP, B2, N.

    Komanso mbewu monga chakudya cham'mawa chomwe chimakhala ndi fiber zambiri, pali glutamic ndi amino acid ena, wowuma.

    Mwanjira ina, chakudyachi chili ndi zinthu zambiri zathanzi. Koma popanda "koma" sikokwanira. Mavitamini omwe amapezeka pamalonda awa amawonekera pakupanga, ndiye kuti, amapangidwa, ngati ma dragees ochokera ku mankhwala.

    Ubwino wochokera kwa iwo ndiwocheperako kapena wosakhalako konse.

    Zambiri mwa zinthu za khrisimasi zimakomedwa ndi shuga komanso zinthu zina zokometsera, ndipo ngati zimapangitsa kuti phalaphala lizisungunuka, sizabwino.

    Pazosinthika ndi ubongo

    Izi zili ndi tryptophan. Mu thupi, chinthuchi chimasandulika kukhala serotonin - neurotransmitter. Chifukwa chake, gawo la mapesi achisoni limapatsa munthu chiyembekezo, kusangalala.

    Gutamic acid imathandizira ma metabolic omwe amachitika mu ubongo.

    Starch imathandiza kulimbitsa maselo amitsempha. Chifukwa chake, kugwiritsa ntchito "mapumulo okonzekera" kuchokera ku chimanga kumathandizira kukonza bwino, ndipo patapita nthawi - kukhalabe ndi dongosolo lamanjenje komanso kukumbukira kwamaganizidwe.

    Zopindulitsa pamimba

    Izi zimakhala ndi ulusi wambiri, zomwe ndizofunikira kuti matumbo azigwira bwino. Nthawi zambiri, kudya ma flakes kumalimbikitsa kugaya chakudya ndipo kumathandizanso kuti thupi lipumenso. Ndikofunika kuti muzigwiritsa ntchito kwa anthu omwe akudwala kudzimbidwa ndi colitis. Kusintha kwam'mimba, chimanga chizenera kudyedwa pamodzi ndi yoghurts yamoyo - ndiye kuti mphamvu zake zikhala zamphamvu.

    Ndiwosinthanso kwambiri kwa anthu omwe ali ndi vuto losowa chakudya. Chakudya choterocho chimapereka kukhutira mwachangu, komwe kwakanthawi kumatha. Zotsatira zake, tirigu amathandiza kudzutsa chilimbikitso ndi kuthetsa mavuto ena omwe amabwera mwa anthu omwe nthawi ndi nthawi amaiwala kudya.

    Mitundu yamitundu iyi yamaphala am'mawa imatha kudyedwa pang'ono ndi anthu omwe adakhalapo pachakudya chokhazikika. Kudya kwakanthawi kochepa kumathandiza kupewa kukhumudwa m'mimba chifukwa choletsa zakudya komanso kusintha kusinthasintha. Koma musaiwale kuti mankhwalawa si zakudya.

    Chakudya cham'mawa chabwino

    Kutsatsa kwathandizira anthu kuganiza kuti phokoso ndi chakudya cham'mawa chofunikira kwambiri. Chiwembu chotsatsa, pomwe mtsinje wa mkaka umenya mbale ndi zotumphukira za dzuwa ndi ana osakhwima kukulunga mosangalatsa chakudya choterechi pamaso pa mayi wachimwemwe, sichowona. Pankhani ya kadzutsa, zabwino za phala ndizodziwikiratu: sizifunikira kuphika, zimatha kudyedwa mwachangu mukachedwa.

    Koma phindu limakhalapo pokhapokha ngati pali zovuta komanso kusunga nthawi. Monga tanena kale, mapwando okonzekera chimanga amapangika mwachangu, ndipo akadzuka, chifukwa chake samapereka chiwongola dzanja cha tsiku lonse. Kukhala ndi zodyera motere, mudzangokhala ndi mphamvu zokwanira kuti mugwire ntchito osagona.

    Asayansi amaumirira kuti chakudya cham'mawa sichikhala chokoma: chimapanga zinthu zolakwika zolakwika, kuphatikiza, zimatha kuyambitsa chitukuko cha matenda ashuga. Kupeza chimanga chofufumitsa chosagwiritsidwa ntchito si ntchito yophweka.

    Momwe mungagwiritsire ntchito?

    Flakes ayenera kukhala mlendo pachakudya, osati alendo. Mutha kudya nawo kamodzi kapena kawiri pa sabata. Ngati zovutazo ndizovuta ndipo palibe nthawi, chonde. Komano muyenera kuwonjezera masangweji angapo kumenyu, ndikugwiritsa ntchito yogati kapena chinthu china mkaka wowawasa ngati chovala. Zachidziwikire, kuphatikiza kotereku sikuthandizira kwambiri chiwerengero, koma kumathandiza kuthana ndi njala musanadye.

    Nthawi zina, "chakudya chophikira chakudyacho" chimayenera kudyedwa pakati pa tsiku ngati chakudya kapena zakudya, koma osati ngati gawo la chakudya chachikulu. Nthawi zina, ma flakes ochepa amatha kudyedwa musanagone kuti muthane ndi vuto lomwe limadzetsa vuto la kugona.

    Sankhani chinthu chomwe sichili ndi zilembo ndi manambala okayikitsa, koma chimanga chokha, mchere, mafuta.Potsekemera, mutha kuwonjezera uchi wawo, koma osati shuga.

    Ma flakes owuma sikuyenera - angayambitse kutulutsa, kupweteka pamimba, nseru. Kuti chithandizocho chikhale chothandiza kwambiri, aziphatikiza ndi "mkaka" wamkaka wowawasa wamkaka.

    Kwa omwe izi zimanyozedwa

    • akudwala caries
    • ndi matenda a shuga
    • ndi khansa
    • ana aang'ono
    • odwala omwe alibe matendawa.

    Zina mwa zinthu zomwe zimapangidwa zimatha kusokoneza munthu payekha. Werengani mosamala zambiri phukusi, kuphatikizapo kuchuluka kwa mtedza, zipatso zouma, ndi zina zomwe zingayambitse allergen.

    • Kodi chimanga cha chimanga ndi chiyani?
    • Momwe mungadzazire bokosi la nkhomaliro la mwana wasukulu
    • Zakudya zamafuta

    Ndiwothandiza kwambiri, koma muyenera kuyang'ana ma CD musanagule kuti muwonetsetse kuti tirigu alibe shuga wambiri kapena wokoma. Maluwa okhala ndi chinangwa amapanga maziko abwino a chakudya cham'mawa, koma kuti kukoma kwake sikuwoneka kwatsopano, ndibwino kuwonjezera mkaka wazipatso ndi wopanda mafuta.

    Oatmeal

    Kuphika mumadzi kapena mkaka 1% (kuti muchepetse mafuta muphika). Onjezani nthochi kapena zipatso zina kuti musinthe oatmeal kukhala chakudya chabwino, chopatsa mphamvu. Oatmeal ndichisankho chabwino ngati muphatikiza maphunziro ndi zakudya zopanda phokoso. Idyani mbale ya chimanga ndi nthochi imodzi mphindi 90 musanayambe kulimbitsa thupi.

    Kodi nsombazi zimatani?

    Ngati mukufuna kuphunzira momwe mafishi amapangira, tikuwuzani kupanga kwawo pansipa.

    1. Kuthandiza kwazinthu sikudalira kokha, koma luso lazopanga. Chifukwa chake, ndikofunikira kudziwa momwe mungasiyanitsire ma flakes athanzi ndi mawonekedwe awo omaliza ndikuwona ngati adaphikidwa molondola.
    2. Makina odalirika komanso otetezeka akuwonetsa ukadaulo wokonza phala.
    3. Choyamba, chimanga chimakololedwa. Mphesa zimalekanitsidwa ndi mphamba.
    4. Cores ndi mankhusu amachotsedwa mu mbewu, chipolopolo chochepa thupi chimatsala. Njira zimachitika pamanja. Kenako mbewuzo zimatsukidwa ndikuzitumiza kwa wotumiza.
    5. Pa mzere wa zopangidwazo, mbewu zosakidwa zimasandutsidwa njere.
    6. Kenako shuga ndi malt madzi amawonjezeredwa ndi zopangira. Chilichonse chimaphatikizidwa ndi mchere ndi madzi.
    7. Mu mbale yayikulu ndi chosakanizira, sakanizani zida zonse. Unyinji wama homogenible umatumizidwa ku zida zophikira.
    8. Kenako pakubwera chithandizocho. Onse omwe amapeza mbewu amamatira limodzi ndikuyera golide.
    9. Kenako, ma flakes omwe amatsitsidwa amaperekedwa pa lamba wonyamula katundu. Amagawidwa m'magawo kuti mbewu zisakhale ndi mapampu owuma. Mawonekedwe amtsogolo amaperekedwa.
    10. Kenako pukutani zonse ndikuzizira kutentha.
    11. Kusintha ndi gawo lotsatira lopangitsa kuti chinthucho chikhale cholimba.
    12. Kenako, tinthu timene timaphwanyidwa ndikuswedwa, perekani mawonekedwe omaliza.
    13. Gawo lomaliza ndikuwotcha mu ng'anjo pamoto wa madigiri 330.

    Ukadaulo wamakono umakupatsani mwayi wopanga mawonekedwe osiyanasiyana, koma njirayi ndi yosavuta. Zipangizo zatsopano zimagwira ntchito ya extrusion, pamene ufa wosweka umadutsidwa nthawi yomweyo. Pali njira zoyambira pa mfundo 5.

    Ngati ma flakes akale adagulitsidwa popanda zowonjezera, tsopano zimakhala ndi mavitamini onse ndi glaze. Izi sizitanthauza zosakaniza zowopsa, m'malo mwake, zamabwino a michere yowonjezera. Komabe, malonda ena ayenera kusiyanitsidwa - ali ndi shuga komanso zonunkhira zambiri zomwe zimapangitsa kuti munthu akhale wonenepa.

    Kodi ma chiveflakes ali ndi gluten?

    Monga lamulo, zikopa za chimanga popanda zowonjezera za gluten ndi mkaka ufa siziyenera kukhala, komanso mafuta a kanjedza. Koma ena opanga amawonjezera kuti athetse mafuta a nyama ndi chakudya chotsika mtengo - ndiwo zamasamba, pokhapokha njira yopanga zinthu. Kumbukirani kuti mu ma buluwheat mulibe zowonjezera zotere konse, ndipo ngati pali gluten mu flakes chimanga - ndibwino kufunsa wopanga. Mankhwala ndi ma glaz amatha kugwiritsidwa ntchito ngati zowonjezera, ndipo popanda mafuta ndizopanda phindu.

    Popeza ma flakes eni ake ndi mtengo wotsika mtengo, akhoza kukhala ndi mafuta ofanana ndi "otchipa" ofanana ndi mafuta. Khalani atcheru ndikuphunzira malembawo.

    Momwe mungadyere ma tambala a chimanga mukamaonda?

    Kuti mumvetsetse momwe mungadyere ma chimanga ndikuchepetsa thupi, muyenera kudziwa - izi ndizoyenera komanso glucose, zomwe zimasonkhana. Chifukwa chake, mutha kuphatikiza malonda ndi zakudya zamafuta - kefir ndi mkaka. Zabwino koposa, apo ayi kuchuluka kwa mafuta kumachuluka. Kuphatikiza apo, muyenera kumanga chakudya choyenera - mayendedwe ambiri mukatha kudya kadzutsa ngati mudadya phala.

    Ngati mukufulumira kupita kuntchito, kapena mulibe nthawi yochita masewera m'mawa, idyani phala nthawi ya 5 pm ngati zingatheke (ngakhale mutakhala kuntchito). Zolimbitsa thupi madzulo. Mvetsetsani kuti ma flakes amatengeka msanga, ndipo ngati sanatumizidwe kumasewera kapena kuyenda, masewera olimbitsa thupi ndi mwana, ndiye kuti palibe nzeru. Izi sizoyimira marshmallows omwe amatafuna mndandanda wawo, koma chopangidwa chokwanira ndi mndandanda wamafuta ambiri.

    Ngati palibe njira yopatula nthawi yamasewera, musadye chimanga, kapena m'malo mwake osaka ndi zakudya zopanda kanthu popanda zina. Kuntchito, azingoyenda kumene - ndipo amithetsa njala (osati kwanthawi yayitali), ndipo adzayambitsa ubongo.

    Bju chimanga flakes

    Mosasamala kcal pa 100 g ya mankhwala, phindu la ma flakes limatsimikizika ndi kukhalapo kwa mapuloteni, chakudya ndi mafuta.

    • Mapuloteni okhala ndi ma "oyera" omwe ali ndi 7 g,
    • Mafuta ali ndi 2.5 g,
    • Zakudya zomanga thupi zimatenga onse 83,5 g.

    Nthawi zina kuphatikiza kwa mashuga a BJU, mafunde a chimanga amatha kusintha - ndipo mafuta ochulukirapo, amakhala okwanira mafuta ochulukirapo.

    Kodi masamba a chimanga akhoza kukhala zaka zingati?

    Makolo muubwana amatipatsa timitengo cha chimanga, m'bokosi, zotsekemera kwambiri komanso zovuta kwambiri. Tsopano timapatsa ana athu mbewu monga chimanga. Koma kodi kupangidwa kwa ukadaulo wa zopangira zamakono zili bwino? Kodi makanda amatha kudya zipatso za chimanga pazaka zingati?

    Anthu ambiri amaganiza kuti ana omwe ali mu 1-2 amatha kupatsidwa mbewu kuti ayesedwe. Komabe, malingaliro awa samakhala owona nthawi zonse - si ana onse ali ndi thanzi labwino, si onse omwe ali ndi zotsatira zoyipa, ndipo si aliyense amene amakonda izi. Wina akhoza kudwala. Makolo akulangiza kale pano. Koma, malinga ndi WHO, zinthu zotere zamtundu wa chakudya cham'mawa mwachangu (kukonzekera), chakudya chouma, ndibwino kuchedwetsa mpaka zaka zitatu. Pazaka izi, khanda limakhala ndi kupukusira kwam'mimba kokwanira, kuzungulira kwa magazi ndi chapakati mantha.

    Kodi ndingathe kudya phala lam'mawa?

    Chakudya cham'mawa, mafunde a chimanga amatha kudyedwa ngati phala. Amadzazidwa ndi mkaka kapena yogati. Sakhala oyenera kudya ngati tsiku ndi tsiku ngati simukudya chakudya chokwanira tsiku lonse. Monga zakudya, ndizoyenera, koma muyenera kudziwa zomwe zingachitike:

    1. Pamimba yopanda kanthu, tikulimbikitsidwa kugwiritsa ntchito phala itatha kumwa tiyi kapena kapu yamadzi. Chifukwa chake samakwiyitsa matumbo, osavulaza mucous membrane.
    2. Amatha kupatsidwa kwa ana chakudya cham'mawa - amaphimba pamimba, amakhutitsa thupi ndi mphamvu. Zikauma, sizabwino, chifukwa zimayambitsa kutupa kwa makoma am'mimba. Choyipa chachikulu, thupi limakana chinthu chomwe sichikonzedwa, ndipo chiwonetserochi chimachitika.
    3. Akuluakulu ndibwino kusankha chimanga cham'mawa kuposa phala lamafuta mumkaka. Zakudya zosiyanasiyana zimatha kukhala ndi zipatso, zipatso ndi zina zowonjezera.

    Zambiri zomwe zimapangidwira mu mbale, zimakhala bwino zimayamwa mukatha kudya. Zitha kutsukidwa ndi zakumwa zilizonse zomwe sizikhala ndi mpweya - chisonyezo chowonjezeka cha mpweya chimatha kuyambitsa vuto lakapangidwe. Ndipo popeza amalowa m'mimba m'mbuyomu, madzi am'mimbawa samangokhala, koma pang'ono, kuwononga.

    Ndikofunika kuphatikiza kefir flakes - chakudya cham'mawa kwambiri komanso chopepuka. Ndizosangalatsa komanso zopatsa chidwi, ndipo kuphatikiza zinthu zotere ndikofunikira kuperekera nthawi yogona musanawononge chiwerengero. Koma ndikofunikira kukumbukira kuti muma chocolate ena a chokoleti pali shuga wambiri - izi zimapangitsa kuti insulini ipangidwe.Izi zimabweretsa kumverera kwanjala, ngakhale munthu atakhala wokhuta.

    Zikwangwani za amayi apakati

    Kodi amayi apakati amatha kuwerengera ma mpunga? Ndipo bwanji osatero - ngati pali zovuta zilizonse, mutha kuziyika m'bokosi lalitali. Thupi lomwe lili ndi pakati, tizilitcha kuti, likufunika mavitamini, ma asidi, mchere. Nthawi imeneyi, mkazi amatha kudya sitiroberi ndi hering'i, tchipisi tokhala ndi zipatso, ndi zina zambiri. Flakes yake idzakhala "oh, china chatsopano," popeza masamba omwe amakhala ndi kukoma samazolowera zakudya zomwe amakonda. Kuphatikiza apo, pali mwayi wowongolera mavuto am'mimba, ndipo ali munthawi yachiwiri iliyonse.

    Sagwira ntchito komaliza, samapita komwe 7 koloko, sathamangira kunyumba. Palibe masewera. Kuyambira masabata makumi atatu ndi atatu, mabataniwo sayenera kuphatikizidwa. Amupatsa mayiyo mafuta, mwana azilandira, ndipo kuyambira sabata la 37 amapeza 30 g patsiku lokha, palibenso kwina - adakonza. Kwa milungu itatu, mkazi amawopseza kuti adzabereka mwana wosabadwayo, wosalemera makilogalamu 3-3.4, koma magalamu 500-700. Kodi mukufuna kuyesa kujambula ndikubowolera chivwende kudzera mwa inu nokha?

    Ndikwabwino kuti musawonetse luso, komanso kuti muchepetse zakudya zochepa - chakudya chochepa chokha komanso chopanda mafuta. Kukhala kosavuta kubereka, ndipo mwana atenga 1.5 kg yake mwezi woyamba.

    Zoyala za Chimanga Zoyamwa

    Ma Cornflake pa nthawi yoyamwitsa satsutsana, m'malo mwake, ndi othandiza pamatumbo a mayi woyamwitsa. Amatha kutsitsa cholesterol yamagazi ndikusintha kugwira ntchito kwa minofu yamtima. Kuphatikizikako kumakhala ndi michere ndi ma organic acid omwe amathandizira kugaya bwino ntchito. Kuphatikiza apo, chimanga mu kapangidwe kazinthu zimatha kuchepetsa kukakamiza ndikuyeretsa makhoma amitsempha yamagazi. Sichimayambitsa zotsatira zoyipa ndipo sikuti ndiwosakanizika.

    Pamodzi ndi mkaka, mwana amadziwa kale kukoma kwazinthuzo, ndipo zimakhala zosavuta kuti iye avomereze kukoma kwa zakudya zowonjezera kuchokera ku phala la chimanga. Monga lamulo, kudzera mkaka wa mayi, mwana amalandila zinthu zopindulitsa za zinthuzo, amazimidwa ndi mphamvu ya mayamwidwe. Mwanjira ina, chimanga chomwe chimapangidwacho chimatha kugawidwa ngakhale ndi njira yosagaya chakudya ya ana yomwe yangobadwa kumene.

    Zofunika! Mafuta osaphulika a gluten ndi zovuta zake sizipezeka mu flakes. Kenako mankhwalawo amawonedwa kuti ndi oyera kuchokera pamalingaliro opanga, ndipo angagwiritsidwe ntchito ndi amayi.

    Kodi ma flakes chimanga angagwiritsidwe ntchito kapamba?

    Tiyeni tiwone zomwe zili mumsika zomwe sizingaperekedwe kwa kapamba? Pambuyo pokonza, mafuta abwino osakhalitsa amakhalamo, ndiye kuti shuga amawayika pamenepo, nthawi zina icing. Zotsatira zake, tili ndi supuni 8-10 za shuga, mafuta pang'ono. M'malo mwake, malinga ndi BJU, zida zamafuta ndizochepa pamenepo, ndipo mapuloteni amapezeka pang'ono chifukwa cha chimanga chomwe. Kodi ndizotheka kuyimitsidwa chimanga ndi kapamba - ayi, osavomerezeka.

    Pankhani ya matenda osachiritsika, ndibwino kuwachotsa, ndipo ngati mungayambiranso kudwala, kuiwaliratu.

    Ziphuphu za Chimanga cha Matenda A shuga - Kodi Zili Zoopsa?

    Zilonda za chimanga cha mtundu 1 ndi matenda ashuga 2 sizimaletsedwa ngati alibe zina. Kupanda kutero, ndizothandiza kwambiri chifukwa amapanga insulin. Ngati phala ili ndi icing, ndiye kuti padzakhala shuga wambiri m'magazi, koma insulin ikhoza kupirira. Ngakhale, zimatengera kuchuluka kwa zomwe mudadya. Ndibwino kuti musayike pachiwopsezo, ndipo nthawi zina kunyenga tiyi kapena kefir. Kwa odwala matenda ashuga amtundu wa 2, izi ndizopezadi, popeza zomwe zimapangidwanso zimawonjezera shuga, koma zimathandiza thupi kuthana ndi kuchuluka.

    Matenda a Gastritis Chimanga

    Ambiri amatamanda kapangidwe ka ma flakes, akuti ndi othandiza kwambiri ku matenda am'mimba. Amayerekeza ndi obera, akuti, ali otetezeka chimodzimodzi ndipo mwina palibe zowonjezera. Komabe. Kuphuka kwa chimanga ndi gastritis kumatha kubweretsanso kuchipatala. Onani ma CD omwe akunena - atha kukhala ndi gluten.Izi sindizo kufufuza, osati zidutswa za zopangira zomwe zinagunda mwangozi, ndipo wopanga adadzitchinjiriza mwa kulengeza zomwe aganiza.

    Uku ndikuwonjezera kwadala kwa chophatikiza. Zimafunikira kulawa, kununkhira komanso kuteteza nkhomazo zitatha kuyima pamapulogalamu chaka china. Gastritis "amakonda" mafuta opumira komanso owuma, makamaka ndi yogurt wowawasa kapena uchi wokuta. Zotsatira zake, munthu amapuma kuchipatala, kuyiwala za ntchito. Komabe, ndizowopsa, chifukwa gastritis imatha kusintha - khansa yam'mimba. Ili ndiye gawo lake lotsatira.

    Sankhani mbewu za m'mawa moyenera ndikusakaniza ndi zakudya zabwino, ngakhale mutakhala kuti mukudya. Palibe vuto kuti mbewu za m'mawa zokhala ndi chimanga - mukhale ndi mndandanda wazakudya zomwe mungasiyanitse zinthu zotere.

    Ngati mwapeza cholakwika, chonde sankhani gawo ndikusindikiza Ctrl + Lowani .

    Anthu ambiri omwe amayang'anira thanzi lawo monga kadzutsa ndi oatmeal . Izi zimadyedwa zonse zokhazokha komanso kuphatikiza zipatso, zipatso, mtedza ndi zosefera monga kupanikizana. Pali mphekesera pakati pa anthu pazabwino za oatmeal, zimawoneka, nthawi zambiri gwiritsani ntchito porridge ngati chakudya, ndipo mudzakhala wathanzi kwathunthu. Komabe, si zonse zomwe zimakhala zantchito monga momwe zimawonekera poyamba. Sikuti aliyense amadziwa momwe oatmeal imakhalira tsiku lililonse. Ndipo nthawi zina, kuvulaza kumatha kukhala dongosolo la zazikulu kuposa zabwino.

    Phindu la oatmeal ndi chiyani

    Mapindu a oats akhala akudziwika kwa anthu kuyambira nthawi zakale. Izi chimanga muli zambiri zofunika kufufuza ndi mavitamini anthu. . Oatmeal ali ndi mankhwala awa:

    • Zimathandizira kukonza chimbudzi.
    • Amasintha maonekedwe ndi kapangidwe ka tsitsi ndi misomali.
    • Imachepetsa ululu wamisempha pambuyo pakuchita zolimbitsa thupi.
    • Imathandizira kulimbitsa mitsempha yamagazi.
    • Amachepetsa cholesterol.
    • Zimathandizira kukulitsa kamvekedwe ka thupi.

    Koma ziyenera kudziwidwa kuti si onse oatmeal athanzi kwambiri. Phindu limatengera mwachindunji makina azigawo azisamba. .

    Oatmeal imawonjezedwa kwa chakudya cha ana kuyambira miyezi 4. Koma nthawi yomweyo, oatmeal imakonzedwa bwino kwambiri ndi gluten.

    Yomwe oatmeal kuti apereke zokonda

    Mafuta onse oats amatengedwa kuti ndi othandiza kwambiri. . Mwanjira iyi, oatmeal amaphika pafupifupi tsiku lililonse kuti adye kadzutsa ku UK. Kuphatikiza apo, a Scot amalingalira kuti oatmeal ndi chakudya chamayiko, amaphika tsiku lililonse kuchokera ku mbewu zonse. M'mizere ngati imeneyi mumakhala zinthu zambiri osati zotsekera zokha, komanso zinthu za mucous zomwe zimathandiza thupi la munthu.

    Zakudya zonse za tirigu zili ndi zovuta zingapo. Chofunika kwambiri kwa iwo ndikukonzekera kwanthawi yayitali. Kuti tikonze phwetekere labwino kwambiri kadzutsa muzikhala pafupifupi ola limodzi. M'malo olemba ntchito anthu amakono, izi zimawoneka ngati zapamwamba kwambiri. Ichi ndichifukwa chake ogula ambiri amakonda oatmeal, yomwe amakonzedwa mphindi zochepa. Koma oatmeal yotere imapweteketsa kuposa phindu lomwe limayembekezera.

    Kuvulala kwa oatmeal kuphika mwachangu kumafotokozedwa mosavuta. Ma ntchentche amakonzedwa kuchokera ku tirigu wosaphwanyidwa, pomwe oats pafupifupi amawonongeratu chilengedwe. Pali fayilo yochepa yomwe yasiyidwa mu ma flake oterowo, koma kuchuluka kwa wowuma kwambiri. Ngati nthawi zambiri mumadya phala lowonjezera la chakudya cham'mawa, mutha kunenepa mosavuta. Kutsegula m'mimba pambuyo pa oatmeal komanso sichachilendo. Madzi amtunduwu omwe amapezeka mu ma flakes amatulutsa minofu yam'mimba, chifukwa chomwe ma peristalsis amatha kusintha.

    Ngati mukufuna kuphika mofulumira phala labwino kwambiri la oatmeal, mutha kutenga ma Hercules flakes. Izi sakhala zachifundo ngati Zowonjezera, koma kapangidwe ka tirigu kamasungidwa kwambiri. Chofufumitsa ichi chimaphikidwa mumphindi 20 zokha, chifukwa chake sichimafuna kudikirira kwa nthawi yayitali. Komabe, ndizovuta kwambiri kuyerekezera ma flakes oterowo ndi oats achilengedwe.

    Pogula oatmeal, muyenera kulabadira moyo wa alumali ndi mawonekedwe a zinthu. Chimanga chabwino sichikhala ndi zinthu zina zakunja, monga mankhusu ndi zotayira zosiyanasiyana.

    Zoopsa tsiku lililonse oatmeal

    Mosiyana ndi chikhulupiriro chofala, kudya tsiku lililonse kaphikidwe ka chakudya cham'mawa sikukweza thupi, mmalo mwake, kugwiritsa ntchito mwano kumeneku kumatha kuyambitsa mavuto azaumoyo. Kuvuta kwa oatmeal kwa thupi kumafotokozedwa ndi kapangidwe kake ka mankhwala ndi zina zake:

    • Mu oatmeal iliyonse, mumakhala asidi wa phytic, yemwe amathandiza kutulutsa calcium kuchokera m'mafupa . Ngakhale oatmeal imakhala ndi calcium, phytin siyilola kuti inyowe. Ngati mumadya oatmeal tsiku lililonse, ndiye kuti ndizotheka kupeza mafupa.
    • Oatmeal imakhala ndi gluten, gluten yapadera yomwe ingayambitse ziwengo. Gluten amatha kuseketsa chindacho pamakoma a matumbo, mwakutero kusokoneza chimbudzi.

    Ngati mumakonda kudya oatmeal, ndiye kuti ciliakia amayamba. Ndi matenda awa, villi m'matumbo amasiya kugwira ntchito ndipo kuperewera kwa michere kumakhala kosatheka.

    • Oatmeal ndi-calorie wokwera kwambiri, magalamu 100 okha a zinthu zomalizidwa ali ndi pafupifupi 350 kcal . Pogwiritsa ntchito pafupipafupi, mutha kunenepa kwambiri.
    • Flakes imatha kuyambitsa matenda ashuga. Chochita chake chimakhala ndi wowuma kwambiri, pomwe chimbidwa cha shuga, chomwe, chimawonjezera kuchuluka kwa shuga m'magazi.

    Simuyenera kugwiritsa ntchito mankhwala oatmeal ndipo makamaka musamadye ambiri. Pokhapokha pakuwonetsetsa, muyezo wotere ungakhale wopindulitsa ku thanzi.

    Chifukwa chiyani muyenera kukana mafuta oatmeal

    Anthu ambiri omwe amakhulupirira moyo wathanzi amakhulupirira kuti oatmeal ndi chinthu chabwino chofunikira kwambiri pakudya m'mawa. Koma akatswiri otchuka azakudya amatsutsa kale malingaliro olakwikawa. Kodi phala yovuta mawa ndi iti?

    Chakudya cham'mawa chimathandizira munthu ndikusintha kagayidwe. Zakudya zomwe zimadyedwa m'mawa siziyenera kugayidwa msanga, chifukwa chomwe chimakhala chodzaza ndi nthawi yayitali. Zakudya zilizonse zama protein - mazira, nyama, nsomba ndi mkaka - zimakhala ndi zofanana.

    Oatmeal yophika mkaka imapatsa munthu mpaka 400 kcal, yomwe imafanana kwathunthu ndi mphamvu za thupi. Komabe, pankhaniyi, munthu samadzimva bwino, atatha maola ochepa amayamba kuda nkhawa kuti amva njala. Koma ngati mukuganiza zomveka, ndiye kuti thupi limamwa mphamvu zake zam'mawa, ndipo zosefukira zomwe zimachitika pafupipafupi zimathandizira kuti pakhale mafuta ochulukirapo amthupi.

    Ngati mupenda izi, zimapezeka oatmeal amalimbikitsa kudya pafupipafupi . Koma nthawi yomweyo, phala ngati imeneyi silingapatse munthu mphamvu kwa nthawi yayitali, chifukwa mulibenso protein.

    Kamodzi m'thupi, oatmeal imasokoneza kutulutsa kwa insulin, chifukwa cha ichi pali njala yamphamvu, koma palibe kumverera kwodzaza.

    Momwe mungadyere phala kuti musavulaze thanzi

    Zina zoyipa za oats ndi chimanga kuchokera kwa iwo sizitanthauza kuti chinthu ichi chiyenera kusiyidwa kwathunthu. Kuchuluka kwa mtundu wabwino komanso kuphika bwino kumangopindulitsa thupi. Anthu omwe amakonda kwambiri oatmeal ayenera kukumbukira malamulo ena:

    1. Simungadye zopitilira katatu zokha za zinthu zomalizidwa pa sabata limodzi. .
    2. Pa phala, muyenera kugula ma oats kapena ma Hercules onse. Ma flakes achimodzimodzi amatha kuvulaza.
    3. Osaphika mafuta oatmeal mkaka, popeza kuphatikiza kwa zinthu kumeneku sikothandiza. .

    Anthu omwe amamwa oatmeal yophika mkaka nthawi zambiri amadwala matenda otsegula m'mimba.

    Nyengo, kulemera koyenera, azimayi ambiri amasinthira ku oatmeal, poganiza kuti mankhwalawa ndi othandiza komanso otsika pang'ono.M'malo mwake, sizili choncho konse, kumwa kwambiri phala lotere kumatha kuyambitsa kulemera kwambiri komanso mavuto azaumoyo.

    Wotchuka padziko lonse lapansi kuyambira zaka za zana la 19. Amawonekera koyamba ku United States, monga chakudya chotengera chimanga. "Njere zam'mawa" zayamba kale pakati pa anthu omwe amakhala otanganidwa nthawi zonse, chifukwa nthawi zambiri kukonzera chakudya cham'mawa sichikhala ndi nthawi yokwanira. Makhalidwe odabwitsa a mapira a chimanga samangokhala pakukonzekera kwawo kosavuta komanso kosavuta, komanso muubwino wopindulitsa wathanzi. Akatswiri sawalimbikitsa osati akulu okha, komanso zolengedwa za ana zomwe zikukula. Chopanga chokhacho ndichakuti phala silisintha chakudya chopatsa thanzi, motero amalangizidwa kuti azigwiritsa ntchito ngati mavitamini ena pakudya.

    Phindu ndi kuvulaza kwa chimanga mapepala

    Poyamba, mbewu za chimanga zimakonzedwa ndikumasulidwa kuzipolopolo. Kenako zimaphwanyidwa kuti zikhale ngati chimanga. Timalima chimanga chachikhalidwe chimakhala ndi shuga ndi ma syt, makamaka chimanga, mchere ndi madzi. Njira yokonzekera phala ndi yovuta kwambiri ndipo imakhala magawo ambiri: kusakaniza, kutentha, kuyanika, kukonza, kuyika ma sheet owonda. Masiku ano zigawo zambiri zimawonjezedwa ndi ma cornflakes: chokoleti, icing, caramel, zipatso zouma, mkaka, etc. Ngakhale zili ndi thanzi komanso mavitamini ambiri, tirigu alibe mphamvu zopatsa mphamvu , komabe, nthawi zina amatha mpaka 300 kcal. Amatha kudyedwa ndi omwe amatsata zakudya, makamaka kuwonda. Komabe, sizofunikanso kunyamulidwa nawo, chifukwa ndimayeso omwe angapangitse kuchuluka. Mavitamini angapo amapezekanso m'matumba a chimanga: A, PP, H, E, Gulu B. Zosiyanasiyana zam'madzi ndizambiri: zinc, cobalt, mkuwa, magnesium, chitsulo, molybdenum, chromium, potaziyamu, sodium. M'mizere, kuchuluka kwa fiber, kumalimbikitsa ntchito ya m'mimba. Kuchuluka kwa michere muma flows a chimanga kumachitika chifukwa cha chimanga chofanana. Kusiyanitsa kokhako ndikuti mu ma flakes, chimanga chimamizidwa mwachangu komanso mosavuta.

    Zomwe zimapangika ngati chimanga chimakhala ndi amino acid monga tryptophan, yomwe m'thupi imasandulika kukhala serotonin kapena, monga amatchedwanso "mahomoni achisangalalo". Mwanjira ina, mothandizidwa ndi chimanga cholowa, mutha kuthana ndi kukhumudwa komanso matenda amanjenje. Ma flakes a chimanga amawongolera matumbo, motero amalimbikitsidwa kwa iwo omwe akuvutika ndi kudzimbidwa, gastroenteritis ndi colitis. Glutamic acid pakapangidwe ka phala imasintha ntchito za ubongo, imakweza njira za metabolic, chifukwa, zimapangitsa kukumbukira. Ma Flakes amakhalanso ndi ma pectins, omwe amadziwika chifukwa cha luso lawo lotsutsana ndi khansa. Wowuma wa chimanga amatenga nawo mbali pakukula kwa minofu ya minofu ndi maselo amitsempha, ofunikira kwambiri kwa ana ndi achinyamata. Kwa iwo omwe amadya ma flakes pafupipafupi, kuchotsa kwa poizoni ndi poizoni ku ziwalo kumathandizira kwambiri. Flakes akuwonetsedwa kwa gout, matenda a chiwindi, khunyu. Ma flakes amathanso kukhala ovulaza ngati malingaliro ena sanatsatidwe. Kugwiritsa ntchito kwawo ndikosayenera kwa anthu omwe ali ndi caries, monga mankhwala omwe ali ndi shuga. Flakes imatha kuyambitsa mavuto osiyanasiyana. Kuphatikiza apo, ndikofunikira kuphunzira mosamala kapangidwe kazinthu zomwe zili paphukusili kuti mupewe zinthu zotsika mtengo.

    Chonde chotchuka kwambiri ndi chimanga. Mwanjira iyi, ndikosavuta kuphika ndipo pali chinthu chothandiza kwambiri. Chimanga chimatha kukhudza bwino magwiridwe antchito a mthupi lathu. Kuchokera ku phala la chimanga mumatha kuphika mbale zambiri zosangalatsa zomwe zingakope akulu ndi ana.

    Ichi ndi chiyani

    Nkhani yakukwirira chimanga ndichosangalatsa komanso choseketsa. Zinachitika kale m'zaka za m'ma 1800 ku USA.Abale a Kellogg, omwe anali ndi malo ochepa azaumoyo, adaganiza zowonjezera chimanga pakudya kwa tchuthi. Pakachitika zinthu zosayembekezereka kuphika, kuphika kunayamba. Chofunikira kwambiri pa mtanda chinali chopanda mtengo, ndipo sindinkafuna kutaya konse.

    Achimwene a Kellogg adaganiza zokhazikitsa mtanda wowonjezera, ndikuwaza zigawo zing'onozing'ono zamafuta. Maulendo atchuthi anasangalala ndi chakudya cham'mawa chachilendo ngati ichi. M'modzi mwa abale anali dokotala, adalandira mosavuta patent yazinthu zatsopano. Ndendende, chifukwa cha ngozi zopanda pake, dziko lonse lapansi lidaphunzira za mapepala a chimanga koyamba.

    Mpaka pano, chimanga cha chimanga chimagwirizana ndi chakudya cham'mawa chokwanira, chomwe chimalimba mphamvu ndi mavitamini m'mawa komanso tsiku lonse. Mankhwala opanda shuga, opanga amati, amathanso kudyedwa ndi iwo omwe ali ndi matenda a shuga a mtundu wachiwiri. Si aliyense amene amakhulupirira malonjezo otere, chifukwa chake nkofunika kuphunzira mwatsatanetsatane zazokhudza mphamvu ya chimanga pa thupi lonse komanso machitidwe ake.

    Akatswiri azachilengedwe amayamikirira mapangidwe ake a chimanga chachilengedwe. Dziwani kuti mndandanda wazinthu zofunikira zimangogwira ntchito pazomwe zidapangidwa popanda kugwiritsa ntchito mitundu mitundu ndi zonunkhira zosiyanasiyana. Nthawi zambiri, mndandanda wosangalatsa wama mavitamini ndi michere yambiri umalembedwa pamapaketi ndi phala ladzutsa.

    Kumbukirani kuti amawonjezeredwa pazopangidwazo ndipo sakukhudzidwa ndi thupi.

    Ma flakes a chimanga amapangidwa munjira zochepa.

    1. Chipolopolocho chimachotsedwa m'mbewu, kenako zimakonzedwa. Zotsatira zake, mbewuzo zimapeza ubweya wa golide.
    2. Mbewuzo zimayikidwa mu kanyumba ndi zinyalala.
    3. Pakugawa yunifolomu yofananira, amadzipereka ku kuziziritsa ndi kuwongolera.
    4. Panthawi yotentha, malonda amapukutidwa, mbale zowonda zimaphikidwa pamoto pa 300 ° C.

    Kodi mungasankhe bwanji?

    Kusamala mukamagula chakudya cham'mawa m'masitolo kumakupatsani mwayi wosankha bwino kwambiri. Mukamawerengera ma CD, onani mawonekedwe ake, payenera kukhala zinthu zitatu zokha - ufa wa chimanga, mafuta, mchere. Ma ntchofu okhala ndi mawonekedwe ena samatinso zachilengedwe. Osamamatira ku chinthu chomwe chimalemba mndandanda wama mavitamini ndi michere yambiri owonjezera. Zinthu zomatira zopangidwa ndi mavitamini pazinthu zoterezi zimakamizidwa ndi thupi.

    Ngati mukufuna kadzutsa wouma kuti ukhale wopindulitsa, tengani zakudya zonona. Ndikwabwino kupereka kutsekemera mothandizidwa ndi zotsekemera zachilengedwe (zipatso, uchi), koma simuyenera kugwiritsa ntchito shuga.

    Musanagule, yang'anani mosamala ma CD kuti awonongeke komanso kuti akhale ndi chinyezi.

    Zothandiza bwanji?

    Chimanga mu flakes chimatengedwa mwachangu ndipo sichikulemetsa chimbudzi. Ngati mukukumana ndi vuto la m'mimba, ndiye kuti kugwiritsa ntchito chimanga mu fomuyi ndikothandiza kusintha momwe mulili. Ubwino wa malonda sakhala wocheperako poyerekeza ndi wa chimanga.

    1. Foda yamadzimadzi imathandizira kupindika kwa m'mimba, imathandizira njira yoyeretsera thupi. Izi ndizofunikira kwa iwo omwe amakonda kudwala colitis, komanso ngati pali vuto loyenda matumbo.
    2. Tryptophan amasinthidwa kukhala serotonin pambuyo povomerezedwa ndi chinthucho. Chifukwa cha izi, chakudya cham'mawa kuchokera ku chimanga chimathandizira kuchotsa mavuto osiyanasiyana azosangalatsa.
    3. Kuphatikizikako kumakhala ndi glutamine amino acid, omwe amakhudza bwino kukumbukira komanso kuthekera kwambiri.
    4. Flakes amayeretsa magazi ku cholesterol yosafunikira.
    5. Zopatsa mphamvu za calorie za mbale ndizochepa, kotero sizikuvulaza chithunzi.
    6. Mosangalatsa zimakhudza thanzi lathunthu kwamkodzo.
    7. Chakudya cham'mawa chimakhudza bwino ntchito ya mtima ndi mitsempha yamagazi.
    8. Flakes zimathandiza kuti thupi lichotse bile.

    Chipangizo chopanda shuga chomwe chimapezeka mosavuta ndi thupi ndikuthandizira makina osiyanasiyana kuti azigwira bwino ntchito.Kuti muwonjezere zopindulitsa, mutha kupanga mkaka ndikuwonjezera uchi, zipatso zouma, mtedza. Chakudya cham'mawa choterocho chimakhala chopatsa mphamvu kwambiri, pafupifupi kcal 360 pa magalamu 100 a mankhwala, zophukira wamba zachilengedwe zopanda zowonjezera zimakhala ndi zopatsa mphamvu 90 pa 100 gramu. Omaliza ali ndi kusiyana kwakukulu, chifukwa amapangidwa kokha kuchokera ku chimanga chonse, madzi ndi mchere.

    Kupatsa thanzi kwa 100 g ya chimanga: mapuloteni - 8 g, mafuta - 3 g, chakudya - 84 g .. Ndikofunikira kudziwa kuti BJU ikhoza kusintha kwambiri pakubwera owonjezera. Mndandanda wamtundu wa glycemic sapitilira 70, kotero mankhwalawo ndi otetezeka a mtundu 1 ndi mtundu 2 odwala matenda ashuga. Icing mu phala imakweza chiwerengerochi mpaka 90, kotero nkoopsa kudya.

    Pa nthawi yoyembekezera komanso yoyamwitsa

    Ziphuphu zimapindulitsa thupi la mkazi ndikunyamula mwana. Athandizira kukonza zam'mimba pakatikati pa nthawiyo. Kuphatikiza apo, zonunkhira zowonongeka zimasiyanitsa zakudya wamba mukanyamula mwana. Ndikofunika kuyimitsa nthawi, kuyambira masabata makumi atatu ndi atatu pomwe mankhwalawo sayenera kudyedwa. Kuchepa kwa ntchito kumabweretsa phindu lochuluka la mayi ndi mwana wosabadwayo.

    Kudya chimanga nthawi yoyamwitsa kumadalira zomwe mkazi amakonda. Athandiza mayi woyamwitsa kuyeretsa magazi, kusintha ntchito ya mtima ndi m'mimba. Chiwindi mu kapangidwe kake kamachepetsa kuthamanga kwa magazi ndipo zimapangitsa magazi kupititsa kuyeretsa magazi. Ndikofunika kuti chogulitsacho sichikhala ndi gilateni ndi glucose, apo ayi sichingatengeke ndi gawo la m'mimba la mwana wakhanda.

    Ngati mukuwona kuwonekera kocheperako kwa mwana, ndiye kuti musachotsere mbale yanu pachakudya.

    Ngati mayi adya chimanga ndi HS, ndiye kuti thupi la mwanayo pang'onopang'ono limazolowera izi. Anthu ena amaganiza kuti ichi ndi chifukwa chofunikira chodyetsera mwana ndi chimanga. Malingaliro a WHO ndi osiyana pang'ono ndi amtunduwu, amalimbikitsa kuti asayesere mpaka zaka zitatu. Pofika nthawi imeneyi, makina a mwana am'mimba komanso amanjenje amapangidwira kwathunthu.

    Asayansi atsimikizira kuti phala locheperako m'mimba limatha kubweretsa kuphwanya kwa shuga, kapangidwe kazinthu zoperewera. Osachotsa chakudya chachikulu cha mwana wanu ndi izi. Bwino kusunga phala ili ndi zakudya zamafuta kapena kuluma mwachangu. Potere, musadyetse ana ndi phala nthawi zambiri, zokwanira katatu pa sabata. Ndizokhazikika izi zomwe zingathandize kupewa mavuto obwera chifukwa cha kumwa.

    Mukamachepetsa thupi

    Mutu wosangalatsa ukhoza kukhala kugwiritsa ntchito mbewu monga chimanga pakudya. Mankhwalawa amatha kugwiritsidwa ntchito ngati chakudya chochepa cha zopatsa mphamvu, koma sizikhala ndi phindu lililonse pochotsa kunenepa kwambiri. Zinthu za chimanga zimatha kuphatikizidwa ndi yogurt ya calorie kapena chinangwa. Njira yotsirizayi ndiyofunikira pophatikiza zakudya ndi maphunziro olimbitsa thupi.

    Pali zakudya zopatsa thanzi ndi zakudya zopatsa thanzi zomwe maphala omwe amakhala. Madokotala amakhulupirira kuti njira zotere zimathandizira kuchepetsa thupi kwakanthawi. Phindu lalikulu la zakudya zotere ndi kupezeka kwa phala lachilengedwe. Komanso, chifukwa cha kukoma kwawo kwapadera, ndizosavuta kuchepetsa kudya shuga.

    Ndikofunikira kudziwa kuti zakudya zopanda phokoso sizikhala sabata. Ndikofunikira kulowa ndikuchotsa zakudya mosamala kuti thupi lizikhala ndi nthawi yosintha zakudya. Kuchepetsa thupi kotero sikuyenera kwa anthu omwe ali ndi mavuto am'mimba kapena matenda a shuga 1. Poyamba, chakudyacho chikuopseza chitukuko cha matenda am'mimba, kupweteka, kudzimbidwa. Kachiwiri, shuga wambiri m'magazi ndiwotheka.

    Kodi ndingadye chakudya cham'mawa?

    Anthu ambiri amakonda kuzolowera kudya chakudya cham'mawa. Ndi chizolowezi kudya phala yamafuta monga phala, ndikuidzaza ndi mkaka womwe amakonda kwambiri kapena mkaka wowawasa.

    Osagwiritsa ntchito mwanzeru zokolola za chimanga, simuyenera kudya tsiku lililonse. Gwiritsani ntchito bwino mankhwalawa kuti musamalire zakudya zanga kapena kupanga maswiti.

    Ganizirani za zoopsa zomwe zingachitike m'mawa.

    1. Musanadye phala m'mawa, onetsetsani kuti mumamwa kapu ya madzi otentha (tiyi kapena madzi). Iyi ndi njira yokhayo yopewera kukwiyitsa matumbo ndi m'mimba.
    2. Chogulitsacho chimatha kuperekedwa kwa ana m'mawa, chimakwirira makhoma am'mimba ndikupatsa thupi mphamvu yofunikira.
    3. Osamadya phala louma. Kudya koteroko mu chakudya kumatha kuyambitsa kutupika kwa makoma am'mimba. Mwanjira yabwino kwambiri, thupi limaganiza zochotsa mothandizidwa ndi galu Reflex.
    4. Akuluakulu ndibwino kudya chimanga cham'mawa kuposa chakudya chambiri mkaka. Kuti musinthe, mutha kugwiritsa ntchito zina zilizonse zachilengedwe (madzi, zipatso, uchi).
    5. Zosakaniza zingapo (zowonjezera) zimathandizira kuyamwa kwa ma flakes mwachangu.
    6. Mutha kumwa kadzutsa kouma ndi zakumwa zilizonse popanda mpweya. Kupanda kutero, kugaya chakudya kumakhala kovuta.
    7. Kuti musinthe katundu wopindulitsa, onjezani kefir mafuta ochepa mu phala. Kuphatikizika kumeneku ndikoyenera madzulo, asanagone.
    8. Zikopa zokhala ndi zowonjezera ndi zotsekemera zimapangitsa kupanga insulin. Izi zimabweretsa kumverera kwanjala ngakhale mutakwiya.

    Zowopsa ndi ziti?

    Ubwino wathanzi ndi mapangidwe achilengedwe. Anthu odwala matenda ashuga ayenera kusamala makamaka ndi kapangidwe kazinthu, ngati pali ufa kapena shuga - osagula. Komanso ndi matenda oterewa, muyenera kukana kuwonjezera uchi ndi mafuta yogurt pamphala. Pazifukwa za kuchepa kwa chakudya chamafuta, pezani chimanga ndi madzi amkaka kapena mkaka wazakudya.

    Mavitamini ambiri omwe amapezeka m'maluwa sakhala achibadwa. Pakupanga koteroko kuchokera ku chimanga, chimanga chochuluka chimafa, opanga amapaka mafuta okhala ndi michere ingapo. Mu shuga, chakudyacho chiyenera kusintha chakudya chokwanira. Ngati palibe mavuto azaumoyo, ndiye kuti akatswiri azakudya amalimbikitsa kugwiritsa ntchito zokhazokha pazakudya zochepa.

    Zikopa sizivulaza zikagwiritsidwa ntchito moyenera komanso ngati zimadyedwa pang'ono. Ndikofunika kuti mankhwala omwe ali ndi glaze mulimonsemo azivulaza enamel ya dzino. Pali milandu iwiri yokha yomwe muyenera kusiya malonda:

    1. thrombophlebitis kapena magazi okwanira
    2. zilonda zam'mimba.

    Muyenera kusamalira mosamala masamba a chimanga. Amatha kuyambitsanso matenda. Chotsani katundu yemwe wasonyezedwa - akhoza kukhala ndi zovuta za gluten. Ma flakes oterowo osakanikirana ndi mkaka wowawasa kapena zowonjezera zotsekemera zimapweteka m'mimba. Osagwiritsa ntchito mankhwalawa chifukwa cha kutupa m'mapapo, makamaka pakubwezeretsanso kwadzaoneni.

    Ndikofunika kudziwa kuti kuchulukitsa chimanga pa menyu wachikulire kumatha kudzetsa kuchuluka kwa mafuta osokoneza bongo komanso kuwonongeka kwa glucose.

    Kuphatikiza apo, mankhwalawa ochulukirapo amayambitsa nseru, colic m'mimba, ndipo amakwiyitsa chopondapo ndi kugaya chakudya. Asayansi aku Britain adawona kuti mu gawo limodzi la chakudya cham'mawa chokhala ndi phala ndi pafupifupi 0,25 glucose wa tsiku ndi tsiku wa chamoyocho.

    Ndingaphike chiyani?

    Zogulitsa chimanga zimadyedwa makamaka m'mawa. Pazopangira zotheka gwiritsani ntchito mafuta a mkaka otsika kapena madzi. Kusintha kukoma kumawonjezera madzi ambiri, timadziti, zipatso, zipatso, chokoleti ndi zinthu zomwezo. Kunyumba, mutha kugwiritsa ntchito maphikidwe ena popanga zakudya zokoma. Ma makeke okoma, makeke ndi makeke osaphika amachititsa kuti banja lonse lipeze zakudya zabwino monga buledi

    Amayi ambiri a nyumba amakonda kuphika ma cookie osiyanasiyana, masisitilo, maswiti, ma pie ndi makeke ochokera ku phala. M'maphikidwe onunkhira bwino, ma flakes nthawi zambiri amagwiritsidwa ntchito ngati gawo logulitsa mkate. Cereal ufa ndi wabwino kuphika mukaphika ma cutlets, chops, nyama, nsomba. Khanda limapatsa mbaleyo chakudya chokoma komanso chokoma.Ma flakes owuma nthawi zambiri amawonjezeredwa ku saladi.

    Kuchepetsa kulemera!

    Moni, aliyense wonenepa!

    Nditapitanso kokagula zinthu (ndimafuna "kupsinjika kuti ndichepe thupi") ndinakumana ndi matumba opanda chimanga popanda shuga "Pa thanzi", mwachilengedwe, ndidaganiza zoyesera.

    Ndipo onani! Ndidakhala bwanji popanda iwo kale? Popeza ali ndi mchere pang'ono, ndimawayika tchipisi ndimabizinesi ndikapita kumakanema, ndimakhala ndi kansalu kuntchito ndikafuna kutafuna kenakake, ndikalowa kaphokoso kanyumba panjira yakunyumba (izi, panjira, zimandithandiza kwambiri ndikafika kunyumba kuchokera kuntchito) ndi zina. Pali, “zingapo” zingapo: sizokoma ndi mkaka chifukwa ndi zamchere, motero ndibwino kuzimeza ziume)

    Sindingalankhule za phindu la zipsera za chimanga, ndikuganiza kuti aliyense amadziwa kale izi. Ndikofunikira kuti chogulitsachi chiribe GMOs.

    Kuphatikizika ndi mapindu

    Mbiri yakuphuka kwa chimanga inayamba mu 1894.

    Pakupita nthawi yayitali kwambiri kuchokera pomwe adakhalapo, izi sizinataye kutchuka kwake, koma m'malo mwake zapeza ambiri mafani, chifukwa cha kukoma kwake kosangalatsa ndi katundu wake wamayere.

    Opanga ambiri amati pazotsatsa zawo kuti mafunde a chimanga ali ndi phindu lalikulu chifukwa amadzaza ndi zofunikira.

    Akuluakulu ndi ana amakonda ma cornflakes

    Kuti mulankhule za momwe malonda amathandizira, muyenera kuphunzira momwe adapangidwira ndikuwona phindu la thanzi.

    Gome: Kuphatikizika kwa mankhwala ndi zopatsa thanzi pa 100 g ya mankhwala

    Mapindu a thupi pamafeleponi ndi motere:

    • malonda ali ndi mavitamini (A, B6, E, H, PP), ma macroelements (magnesium, phosphorous) ndi ma microelements (cobalt, iron, manganese, mkuwa, molybdenum, chromium),
    • Zithunzi za chimanga zimakhala ndi ulusi womwe umasintha njira zogaya,
    • mankhwala a amino acid a tryptophan amatsogolera pakupanga kwa timadzi ta serotonin. Chifukwa chake, mutatha kudya phala, kusinthaku kumatha, malingaliro abwino amawonekera,
    • malonda amatha kupititsa patsogolo kukumbukira ndi ubongo chifukwa cha glutamic acid,
    • pectins amalepheretsa chotupa,
    • wowuma amathandizira kulimbitsa minofu yam'mimba ndi maselo amitsempha,
    • Ma flakes amapatsa mphamvu yambiri thupi.

    Malinga ndi kafukufuku yemwe akatswiri a ku Britain adachita, zidamuwuza kuti zovuta za ma cornflakes sizochepa.

    1. Choyipa chachikulu komanso chachikulu ndikuti ndichopanga chamoto wapamwamba (75 g yamafuta pamphaka 100 ya phala). Amapangidwa kuchokera ku ufa wapamwamba kwambiri wa chimanga, i.e., chimanga chotsukidwa chimatsukidwa kwathunthu kuchokera ku chipolopolo ndi nyongolosi isanayambe kupera, ndipo pafupifupi mafuta onse amakhalapo.
    2. Popanga mafunde a chimanga, shuga wambiri amawonjezeredwa ndi ufa, kenako chinthu chotsirizidwa chimaphimbidwanso ndimaso okoma. Zotsatira zake, 100 g yazogulitsa ikhoza kukhala ndi 40 g shuga (8 tsp).
    3. Tekinoloje yakukonzekera flakes chimanga imaphatikizapo kuzikonza. Zotsatira zake, chinthu chotsirizidwa chimakhala ndimafuta a trans, omwe, pakamiza, amachotsa mafuta acid ofunikira ochokera kumitundu yama cell. Zotsatira zake, njira za metabolic zimasokonezeka m'maselo, ndipo izi zimatha kuyambitsa ma pathologies osiyanasiyana.
    4. Popanga ma flakes a chimanga, opanga nthawi zambiri amagwiritsa ntchito zokutira, zokonda, zoteteza ndi zina za mankhwala, zomwe sizili njira yabwino yomwe imakhudzira thanzi la thanzi.
    5. Chidacho chili ndi zopatsa mphamvu zambiri - 325.3 kcal. Izi zikutanthauza kuti ndi kugwiritsa ntchito mosalamulirika, pamakhala chiopsezo chakuchuluka kwambiri.

    . Asayansi adawona ana azaka zapakati pa 5 mpaka 10 omwe amadya zipatso za chinangwa masiku onse pachakudya cham'mawa. Patatha chaka chakudya chotere, gulu lonse lidakhala ndi vuto la kunenepa kwambiri.

    1. Matenti osatha, chifukwa shuga wambiri amawononga enamel.
    2. Thupi lawo siligwirizana, chifukwa pali zida zambiri zamankhwala m'makina am chimanga.
    3. Type 2 shuga mellitus - omwe ali ndi matendawa, zakudya zomwe zili ndi index yayikulu ya glycemic siziyenera kudyedwa.
    4. Kuchulukana kwa magazi ndi chizolowezi cha thrombophlebitis.
    5. Kunenepa kwambiri, chifukwa zakudya zamagulu am'thupi zimathandizira kuti mafuta ambiri m'thupi akhale.
    6. Mavuto am'matumbo am'mimba (zowonjezera zingayambitse colic, kudzimbidwa).
    7. Kusalolera payekha.

    Ma Cornflakes omwe amakhala ndi mkaka kapena yogati amawadyedwa bwino ngati chakudya pakati pa zakudya zazikulu

    Monga momwe zatchulidwira pamwambapa, ma flows a chimanga amathanso kuvulaza. Komabe, izi zikutanthauza kuti siziyenera kudyedwa konse. Muyenera kuwasankha moyenera ndikugwiritsa ntchito moyenera.

    Pogula malonda, muyenera kuphunzira mosamala kapangidwe kake ndi ma CD.

    Ndikulimbikitsidwa kusankha mapepala osapsa omwe samatula mafuta ndi mafuta a trans.

    Ndikofunika kugula chinthu chokhala ndi shuga wambiri kapena wopanda shuga konse.

    Pakugulitsa mutha kupeza ma chimanga omwe amapangidwa kuchokera ku mbewu zonse kapena komwe maulalo achomera amawonjezerako. Phindu la ma flakes oterowo lidzakhala lokwera kwambiri, chifukwa ali ndi mavitamini ambiri (makamaka gulu B) komanso fiber athanzi.

    Ndikofunika kuti muphunzire mawonekedwe a chimanga cha chimanga. Asakhale ndi zotupa zazikulu, zomwe zikuwonetsa kuti akuphwanya njira yopangira. Pamwamba pa flakes muyenera yokutidwa ndi thovu yaying'ono.

    Pogula chogulitsa, muyenera kulabadira zamtundu womwewo. Ndibwino ngati sizowonekera, koma zopangidwa ndi filimu yazitsulo. Izi zipulumutsa mavitamini onse ndi zina zopindulitsa mpaka kumapeto kwa moyo wawo.

    Pambuyo pakutsegula ma phukusi, ma flakes a chimanga amayenera kusamutsidwira mbale ndi chivindikiro cholimba ndikuyika malo amdima. Kupanda kutero, poyera, mafuta amayamba kuphatikiza, ndipo mavitamini adzawonongedwa.

    Momwe Mungadyere Chigawo cha Chimanga

    Akatswiri azakudya salimbikitsa kudya izi tsiku lililonse, chifukwa zimavuta kuti azidye.. Ndikokwanira kugwiritsa ntchito chimanga chamtundu umodzi 1-2 pa sabata, pomwe chizolowezi cha tsiku lililonse chimayenera kukhala 2 tbsp. l (50 g).

    Nthawi zambiri, anthu amagwiritsa ntchito chakudya cham'mawa. Komabe, modabwitsa, ichi, pazambiri zake zopatsa mphamvu, sichimapereka kukhudzika kosatha. Ma flakes a chimanga ali ndi index yayikulu ya glycemic (mayunitsi 85).

    Zotsatira zake, ma carbohydrate omwe amapezeka mu izi amapangidwa mwachangu ndipo shuga yamagazi imakwera kwambiri. Izi zimabweretsa kupanga kwambiri insulin, yomwe imachepetsa shuga msanga. Zotsatira zake, kumverera kwanjala kumayambiranso. Ichi ndichifukwa chake akatswiri salimbikitsa kudya chinangwa cham'mawa.

    Ndikwabwino kuzigwiritsa ntchito ngati chakudya pakati pa zakudya zazikulu m'mawa.

    Pofuna kuti chimanga chizibweretsera zabwino zambiri mthupi, akatswiri azakudya amalangiza kuti azidzaza ndi yogurt yamafuta ochepa, kefir, komanso kuwonjezera zipatso zosakanizidwa ndi zipatso zomwe zimakhala ndi fiber fiber.. Izi zimachepetsa mayamwidwe ndikuchulukitsa kwa nthawi yayitali ndikumverera kwachisoni.

    : chimanga chimanga

    Nthawi yamimba

    Pakubala kwa mwana, mkazi ayenera kusamala kwambiri ndi kusamala posankha zinthu, chifukwa thanzi la mwana mtsogolo limadalira chakudya chake. Ma Cornflake sakhala mankhwala abwino kwambiri kwa amayi apakati, chifukwa

    Imakhala ndi zopatsa mphamvu zambiri, zimakhala ndi shuga komanso zina zowonjezera. Zonsezi zimapangitsa kuti pakhale mapaundi owonjezera komanso kusintha kwa thupi lawo siligwirizana.

    Chifukwa chake, pakakhala pakati, ngati pali vuto losafuna kudya phala, muyenera kusankha mankhwala osapezeka komanso makamaka mbewu yonse, pomwe chizolowezi cha tsiku lililonse sichiyenera kupitirira 1 tbsp. l

    Kodi ndizotheka kudya mafunde a chimanga pa matenda ena?

    Nutritionists samalimbikitsa kuti agwiritse ntchito mankhwalawa chifukwa cha gastritis yayitali komanso zilonda zam'mimbazi.Pa chikhululukiro, simungadye zoposa 1 tbsp. l phala ndi yogurt yamafuta ochepa kapena mkaka 1 pa sabata.

    Ndi kapamba, izi ziyenera kuyiwalika kwamuyaya, chifukwa kapangidwe kake kamakhala ndi zinthu zambiri zomwe zimakhudza mkhalidwe wa kapamba.

    Mu matenda a shuga a mtundu woyamba, matanga a chimanga sangathe kuwonongerako kamodzi pa sabata, pomwe chizolowezi cha tsiku lililonse sichiyenera kupitirira 3 tsp.

    Kuchepetsa thupi komanso kudya

    Omwe akufuna kuchepa thupi nthawi zambiri amakhulupirira kuti mankhwalawo awathandiza pankhaniyi. Komabe, omwe akufuna kuchepa thupi sayenera kugwiritsa ntchito mankhwalawa, chifukwa zomwe zimakhala ndi shuga komanso mafuta ochulukirapo zimangopangitsa kuchuluka kwa mafuta.

    Koma ngati mulibe mphamvu zokwanira kusiya mapesi am chimanga, mutha kuwasakaniza mu 1: 1 chiyerekezo ndi chinangwa ndikuchepetsa yogurt yama Greek. Zotsatira zake, ma protein ndi ma coarse ulusi amachepetsa kwambiri index ya glycemic, i.e.

    chepetsani mayamwidwe m'matumbo. Nthawi yomweyo, chimanga chimatha kumwa ola limodzi musanachite masewera olimbitsa thupi, kuti mafuta onse ophatikizidwa amatha nthawi yophunzitsira. Mlingo watsiku ndi tsiku sayenera kupitilira 1 tbsp. l

    Zakudya zamalonda

    Saladiyo imakhala yopepuka modabwitsa ndipo ma flakes amayipatsa kukhala yokoma.

    • chimanga flakes - 2 tbsp. l.,
    • tomato phwetekere - 4 ma PC.,
    • nkhaka - ½ ma PC.,
    • zamzitini anapiye - 3 tbsp. l.,
    • zikumera za tirigu wamera - 2 tbsp. l.,
    • mafuta a azitona - 1 tsp.,
    • mandimu - 1 tsp.,
    • granular kanyumba tchizi - 3 tbsp. l.,
    • mchere, tsabola - kulawa.

    Dulani tomato ndi nkhaka kukhala ma cubes, onjezani tirigu ndi mphukira zamasamba, mchere, tsabola ndi kusalaza ndi mafuta ndi mandimu. Sakanizani zonse bwino. Pambuyo pake, onjezani chimanga ndi tchizi tchizi ndikusakaniza zonse.

    Zopindika chimanga zimapatsa saladiyo kununkhira kwachilendo ndi crunch

    Chimbudzi cha Chimfine cha Cornflakes

    Kukonzekera filimu imodzi ya nkhuku, muyenera kukonzanso marinade ndi mikate.

    Kwa marinade muyenera:

    • kirimu nonfat - 100 ml,
    • msuzi wa soya - 0,5 tsp.,
    • msuzi wotentha - 0,5 tsp.,
    • adyo - 0,5 cloves,
    • amadyera osankhidwa - 1 tbsp. l.,
    • anyezi wobiriwira - mivi 5-6,
    • mchere, tsabola - kulawa.

    Zofunikira pakudya:

    • flakes chimanga - 50 g,
    • mafuta masamba - 0,5 tbsp. l.,
    • paprika - ¼ tsp.,
    • mchere, tsabola wofiira - kulawa.

    Sakanizani zinthu zonse za marinade m'mbale imodzi ndikuyika fillet ya nkhuku. Siyani kumayenda kwa maola 4.

    Zikwangwani za chimanga ziyenera kudulidwa. Kuti muchite izi, ndikwanira kuwapwanya ndi pini yokulungira. Phatikizani ma flakes ndi zina zonse zothira mkate.

    Phimbani pepala kuphika ndi zojambulazo ndi mafuta ndi masamba. Chotsani chidutswa cha nkhuku mu marinade ndipo nthawi yomweyo yokulungira mu kukonzekera kuphika. Ikani nyamayo papepala lophika ndikuyika mu uvuni wamkati mpaka 200 ° C. Nthawi yophika ndi mphindi 40 mpaka 45. Ngati mapalewo ayamba mwachangu kwambiri, ndiye kuti nkhukuzo zitha kuphimbidwa ndi zojambulidwa pamwamba.

    Kucheka mkate wamtchire kumapangitsa kuti zakudya wamba zizikhala zachilendo

    Zakudya zopatsa thanzi

    Mcherewu umakhala ndi zopatsa mphamvu zochepa (zophatikiza 83 kcal pa 100 g ya mankhwala) ndi kukoma kosakhazikika. Kuti mukonzekere, mutenge:

    • sitiroberi - 8 ma PC.,
    • Kiwi - 4 ma PC.,
    • yogurt wasakhali - 400 ml,
    • flakes chimanga - 100 g,
    • uchi - 1 tsp

    Yatsani zipatsozo. Kenako mbale uyenera kuyikapo zosakanikirana motere:

    Ngati angafune, uchi utha kuwonjezeredwa kuti uzilawa.

    Sessert ya zipatso ndi ma cornflakes adzakwaniritsa njala yanu kwa maola awiri ndi atatu

    Ziphuphu za chimanga zili ndi katundu wofunikira, koma ndizochepa kwambiri kuposa chimanga chatsopano, chifukwa zimapangidwa ndi ufa woyengedwa. Popanga zinthu zimawonjezeredwa shuga, zipatso, zowonjezera. Zonse palimodzi, izi zimabweretsa mfundo yoti zabwino zomwe amapanga zimachokera kwa opanga zimatha, ndikuvulaza kumawonjezeka. Chifukwa chake, muyenera kuwagwiritsa ntchito mosamala.

    Chimanga cha matenda ashuga 2: nditha kudya?

    Ndi matenda a shuga a 2, ndikofunikira kumwa mankhwala, kuwongolera kuchuluka kwa mapuloteni, mchere ndi madzi. Kuphatikiza apo, ndikofunikira kuyang'anira kuchuluka kwa mafuta kuti pang'onopang'ono muchepetse mafuta ambiri.

    Wodwala ayenera kudziwa zakudya zomwe zimatha kudwala matenda a shuga 2 komanso omwe sangathe. Choyamba, tikulankhula zamasamba, chimanga ndi zipatso. Zonsezi ziyenera kukumbukiridwa ngati wodwala akufuna kusintha moyo wake ndikuchepetsa chiopsezo cha zovuta.

    Kodi ndizotheka kudya chimanga chamzitini?

    Kodi chimanga chophika chimaloledwa kwa odwala matenda ashuga? Mfundoyi ndiyofunikanso kuisamalira mwapadera. M'mbuyomu zidanenedwa kuti zisonyezo za index yake ya glycemic ili pakatikati. Ponena za chimanga, yang'anirani kuti:

    1. ndibwino kugwiritsa ntchito malonda powonjezerapo masamba a masamba. Chowonadi ndi chakuti pamenepa amagwiritsa ntchito zakudya zosaphika, glycemic index yomwe ndi yochepa,
    2. masamba oterowo amayenera kuonedwa ngati tomato, nkhaka, zitsamba, zukini, kolifulawa ndi mayina ena omwe amaloledwa kukhala ndi odwala matenda ashuga.
    3. Mbeu zamzitini amazilemba ndi zosakhala zamafuta, mwachitsanzo, kirimu wowawasa kapena kefir.

    Ndi shuga wowonjezereka, chimanga chamzitini mu mawonekedwe a saladi chimaphatikizidwa bwino bwino ndi mitundu yopanda nyama. Itha kukhala yophika brisket, veal cutlets ndi mbale zina.

    Chifukwa chake, chimanga chazirala cha shuga chimaloledwa kugwiritsidwa ntchito, koma pokhapokha pazochitika zina.

    Ndi chifukwa ichi kuti matenda a shuga a mtundu woyamba ndi wachiwiri sangalumikizidwe ndi zovuta kapena zovuta.

    Malingaliro a chimanga

    Mukakumana ndi mtundu uliwonse wa matenda ashuga, ndizoposa kukonzekera decoctions motengera chimanga. Kwa izi, osaposa atatu a tbsp. l stigmas amathiridwa ndi madzi otentha, pogwiritsa ntchito 200 ml. Kukusanganiza ndizofunikira mpaka msuzi ndi woyenera kugwiritsidwa ntchito. Kulowetsedwa kwa chimanga kugwiritsidwe ntchito mkati mwa milungu itatu, ndiwo masiku 21.

    Ndikulimbikitsidwa kuchita izi katatu patsiku musanadye chakudya. Mulingo woyenera kwambiri udzakhala 50 ml. Popeza ndilo dzina laposachedwa kwambiri lomwe ndilothandiza kwambiri, liyenera kukhala lokonzekera zochepa tsiku lililonse.

    Chifukwa chake, chimanga chilichonse chimakhala chotere chomwe chimadyedwa ndi matenda a shuga. Kuti athandize kuti njirayi ikhale yothandiza, ndikofunikira kusankha mitundu yake yomwe idzagwiritsidwa ntchito moyenera.

    Mwachitsanzo, malonda amayenera kuphikidwa kokha mu owiritsa pawiri, ndipo mtundu wa zamzitini ukhoza kugwiritsidwa ntchito kokha mu saladi. Mafuta amathanso kugwiritsidwa ntchito, koma pazochepa kwambiri pakukonzekera maphunziro achiwiri.

    Kutsatira malamulo osavuta awa kumathandizira kusintha kwambiri kwa odwala matenda ashuga.

    • Kusiya Ndemanga Yanu

    https://pobedidijabetes.org

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