Maapulo a Matendawa

Zakudya za wodwala wodwala matenda ashuga zimachokera ku zovuta zamankhwala (polysaccharides) ndi zinthu zomanga thupi. Amatengeka pang'onopang'ono ndi thupi, osapangitsa kuti magazi awonjezeke. Kusankhidwa kwa zipatso zam'madilesi ashuga kumadalira GI (Glycemic Index). Popanda zoletsa, odwala matenda ashuga amaloledwa zipatso zochokera 0 mpaka 30, ndipo zinthu zomwe zili ndi GI kuyambira 30 mpaka 70 ndizochepa. Maapulo amshuga amasankhidwa monga katundu wololedwa.

Kuphatikizika ndi malo opindulitsa a odwala matenda ashuga

Zipatso za mtengo wa maapulo zimagawidwa kukhala nthawi yozizira ndi chilimwe. Zapsa zoyambirira mu Seputembala ndipo ndizoyenera kusunga kosakhalitsa. Ku Russia, mitundu yotchuka kwambiri ndi iyi: Antonovka, Vityaz, Anis, Sinap. Mitundu ya Chilimwe: Kudzaza koyera, Grushovka, Quinti, Stripes, etc.

Masitolo akuluakulu amagulitsa maapulo ochokera kunja kwa dziko chaka chonse. Mosasamala mtundu ndi magawo osiyanasiyana, maapulo onse ali ndi zinthu zambiri zopindulitsa komanso mavitamini ambiri opangidwa ndi mchere. Zipatso zimakhala ndi pectin, fiber, mafuta acids, flavonoids, organic acid, antioxidants, zothandiza kwa odwala matenda ashuga.

Zofunikira kwambiri pakupanga maapulo

Pectin Polysaccharide

Zimasintha kufalikira kwa magazi, zimatsuka thupi pochotsa zitsulo, zinthu za metabolic, cholesterol, urea. Mavuto a shuga ndi angiopathy (kuwonongeka kwa mtima) ndi atherosulinosis, motero pectin ndi chimodzi mwazinthu zofunika kwambiri.

CHAKUDYA CHA CHAKUDYA chimapereka chimbudzi choyenera, komanso chopondapo chokhazikika. CHIKWANGWANI chiyenera kukhala gawo lalikulu la zakudya.

Ma antioxidants (Mavitamini A, C, E)

Pewani ntchito zama radicals, kuti muchepetse khansa. Limbitsani chitetezo chamthupi. Amawonjezera mphamvu yama capillaries komanso kutanuka kwa zombo zazikulu. Thandizani kuchotsedwa kwa osachepera osalimba lipoproteins ("cholesterol yoyipa"). Yendetsani kapangidwe kazakudya zama protein. Fotokozerani zaumoyo wa ziwalo zam'maso, mano ndi mano, khungu ndi tsitsi. Kuchulukitsa kamvekedwe ka minofu. Sinthani mkhalidwe wamaganizidwe. Vitamini E amathandiza kuchepetsa magazi. Makhalidwe onsewa apulo amathandizira thupi kufooka ndi matenda ashuga.

Vitamini B Gulu

Imasinthasintha dongosolo lamkati lamanjenje (CNS), limagwira ntchito ya lipid ndi mapuloteni, imakhala yothandiza pamatumbo a adrenal ndi ubongo, imathandizira kubwezeretsa minofu yowonongeka, komanso imathandizira kuyendetsedwa kwa mafupa amitsempha. Mavitamini a gulu la B omwe ali ndi matenda ashuga ndi imodzi mwazinthu zazikulu zothandizira kupewa kukhumudwa, neuropathy, encephalopathy.

Amalimbikitsa hematopoiesis, amatenga nawo kaphatikizidwe kazinthu kena. Gawo lazophatikizira la maapulo limathandizira kugwira ntchito kwa mtima ndikuwonetsetsa kukhazikika kwa mtundu wa psycho-maikutlo (magnesium), limayendetsa mahomoni m'thupi ndikuyambitsa kaphatikizidwe ka insulin (zinc), limagwira nawo pakupanga minofu yatsopano (calcium), ndikuwonetsetsa hemoglobin (chitsulo).

Pang'ono, zipatsozo zimakhala ndi ma amino acid osafunikira. Mavitamini ndi michere omwe atchulidwa amayikidwa m'gulu la mankhwala osokoneza bongo omwe amapangidwa makamaka kwa odwala matenda ashuga. Ndi matenda a shuga, njira zachilengedwe zomwe zimachitika mthupi zimasokonekera, ndipo mavuto ambiri amakula.

Maapulo ndi othandiza kwambiri:

• ndi atherosclerosis ndi matenda opatsirana a mtima dongosolo,
• ndi zovuta zam'mimba komanso kudzimbidwa (kudzimbidwa),
• ndimazizira nthawi zonse ndi SARS,
• ndikuphwanya kutuluka kwa bile,
• Ndi matenda amkodzo,
• ndi anemia (magazi m'thupi).

Kwa odwala omwe ali ndi matenda a shuga a 2, limodzi ndi kunenepa kwambiri, kuthekera kwa maapulo kuchotsa mapaundi owonjezera ndikofunikira. M'malo azakudya, pali zakudya za apulosi ndi masiku osala kudya.

Mtengo wathanzi ndi mphamvu ya chinthu

Zipatso za mtengo wa maapulo zimasiyanitsidwa ndi mitundu: ofiira, obiriwira komanso achikaso. Mu shuga mellitus, tikulimbikitsidwa kuti azikonda mitundu yobiriwira, chifukwa amakhala ndi shuga wochepa komanso michere yambiri. Kulemera kwakukulu kwa apulo amodzi ndi magalamu 100, 9 omwe ndiopanga chakudya (monosaccharides ndi ma disaccharides):

• shuga - 2 g,
• sucrose - 1.5 g,
• fructose - 5.5 g.

Kuwonongeka kwa fructose m'thupi kumachitika mchikakamizo cha ma enzymes, insulin satenga nawo gawo pochita izi. Chifukwa cha izi, fructose amawonedwa ngati monosaccharide wowopsa kwa odwala matenda ashuga kuposa shuga ndi sucrose. Koma mahomoni amafunikira kunyamula glucose wopangidwa kuchokera ku shuga wa zipatso kupita m'maselo a thupi, chifukwa chake fructose sayenera kuzunzidwa. Ngakhale chipatsocho chimakhala chazopeza zamafuta, ma index a glycemic ndi magawo 30, omwe amafanana ndi malamulo a shuga.

Mapuloteni ndi mafuta mu apulo amakhala ndi gawo laling'ono, 0,4 g. pa 100 gr. mankhwala. 86.3% ya zipatso imakhala ndi madzi. Zopatsa shuga zopatsa thanzi kwambiri ndizoletsedwa, kuti musamachulukitse zikondamoyo zosapindulitsa komanso kuti musapeze mapaundi owonjezera. Mtengo wa apulo umakwanira bwino menyu pazakudya, popeza zimakhala ndi mphamvu zochepa za 47 kcal.

Mawonekedwe a maapulo omwe ali ndi shuga

Mu mtundu woyamba wa shuga wodalira insulin, chakudyacho chimapangidwa poganizira kuchuluka kwa XE (mkate magawo). 1XE = 12 gr. chakudya. Pazakudya za tsiku ndi tsiku, pafupifupi 2 XE kapena osapitilira 25 magalamu amaloledwa. chakudya. Chipatso chimodzi chapakatikati (100 g.) Muli 9 g. chakudya. Zotsatira zake kuti odwala matenda ashuga omwe ali ndi mtundu woyamba amatha kudya maapulo atatu atatu patsiku. Poterepa, zakudya zotsalazo ziyenera kupangidwa ndi mapuloteni ndi mafuta, zomwe zidzakhale zolakwika.

Chifukwa chake, tikulimbikitsidwa kuti musadye chipatso chimodzi tsiku lililonse, ndikupeza chakudya chokwanira kuchokera ku chakudya chokwanira, chomwe chimaphatikizapo zinthu zamapuloteni ndi zakudya pang'onopang'ono (masamba, nyemba ndi chimanga). Zomwezo zimaperekedwa kwa odwala omwe ali ndi mtundu wachiwiri wa insulin-yodziyimira payekha. Kodi ndizotheka kudya maapulo owuma? Pazinthu zambiri, chidziwitso cha glycemic chimasintha malinga ndi momwe akonzera. Mwachitsanzo, mumvwende wouma, GI imawirikiza poyerekeza ndi chinthu chatsopano.

Izi sizichitika ndi maapulo. Mndandanda wa glycemic wa zipatso zatsopano ndi zipatso zouma umakhalabe wosasinthika. Nutritionists amati compote wa zipatso zouma zouma. Kwa odwala matenda ashuga, ma prunes ndi ma apricots owuma amaloledwa. Zouma zitha kuwonjezeredwa pokhapokha malipiro, chifukwa GI yake ndi 65 magawo. Njira yabwino yodyetsera chakudya cham'mawa kapena chamasana ingakhale yophika maapulo. Pa chithandizo cha kutentha, chipatso sichitaya maubwino ake, ndipo kuchuluka kwa madzi ndi shuga motsogozedwa ndi kutentha kwambiri kumachepa.

Malangizo Othandiza

Pakudya zipatso za apulosi kuchokera kwa odwala matenda ashuga, ayenera kutsatira malamulo ena:

• Pazifukwa zamatenda oyamba am'mimba (zilonda, gastritis), panthawi yakukokedwa, maapulo ayenera kutayidwa.
• Ngakhale zabwino za zipatso, simungathe kuzidya pamaso pa momwe thupi lanu siligwirizana.
• Palibenso chifukwa choopa hydrocyanic acid yomwe ili mu apulo mbewu. Chipatso chimodzi chadyedwa sichingavulaze thupi.
• Ngati palibe mavuto ndi chimbudzi ndi mano, musayang'ane mwana wosabadwayo. Ma antioxidants ambiri amakhalamo.
• Simungadye maapulo pamimba yopanda kanthu. Izi zitha kuvulaza mucous membrane wa m'mimba.
• Apple compote ndi zakudya zimaphika popanda shuga wowonjezera. Kupanikizana kwa Apple, kusungira ndi zipatso zamzitini kwa odwala matenda a shuga ndizoletsedwa.
• Sikulimbikitsidwa kudya zipatso musanagone. Glucose wopangidwa kuchokera ku shuga wa zipatso popanda kugwiritsa ntchito mosamala usiku amasinthidwa kukhala mafuta, zomwe zimapangitsa kuti thupi lizikula.
• Konzani msuzi wa apulosi nokha ndikuwuthira ndi madzi owiritsa m'chiyerekezo cha 1: 2 musanagwiritse ntchito. Zakudya zonyamula kuchokera ku sitolo ndizoletsedwa kwa odwala matenda ashuga chifukwa cha shuga omwe ali nawo kwambiri.

Pofuna kuti muchepetse kuchuluka kwa shuga m'magazi, muyenera kutsatira gawo lovomerezeka patsikulo, ndikuwonjezera mafuta omwe amalowa mthupi kuchokera kuzinthu zina ndi mankhwala a maapulo (mbale zochokera kwa iwo).

Njira Zophikira Ndi Maapulo

Zakudya za apulosi a matenda ashuga zimaphatikizapo saladi, zakumwa, zophika, ndi zakudya zaphokoso. Povala saladi mumagwiritsidwa ntchito:

• zonona wowawasa wotsika mafuta (10%),
• yogurt (yopanda zina) yogurt,
• mafuta a masamba (zokonda ziziperekedwa kwa mafuta owonjezera a maolivi),
• msuzi wa soya
• basamu kapena apulo cider viniga,
• mandimu.

Zomwe zidalembedwerazi zimatha kusakanikirana ndi mitundu iliyonse kuti mulawe. Maziko omwe amaphika ndi ufa wa rye, chifukwa ali ndi index yotsika ya glycemic (GI = 40) ndipo ali ndi fiber yambiri. Shuga amasinthidwa ndi stevioside - ufa wokoma wochokera masamba a stevia, omwe phindu lake la calorific ndi glycemic ndi 0.

Saladi ya Vitamini

Njira iyi ya saladi imatha kupezeka kuphika supermarket, koma ndikodalirika kuphika nokha. Zofunikira zake ndi kabichi watsopano ndi kaloti, tsabola wokoma belu, apulo, katsabola. Chiwerengero cha zinthu zimatengedwa mosiyanasiyana. Chepetsa kabichi ndikuphika ndi mchere. Dulani tsabola kukhala n'kupanga. Kuwaza katsabola bwino. Onjezani kaloti ndi apulo, katsabola wosankhidwa. Mchere ndi tsabola. Nyengo ya saladiyo ndi mafuta a azitona osakanizidwa kwambiri.

Saladi "Gazapkhuli"

Vesi lachiGeorgia lomasulira limatanthawuza "Spring". Pophika muyenera: nkhaka zatsopano, apulo wobiriwira, adyo, katsabola. Kuvala kumapangidwa kuchokera ku mafuta a azitona osakanikirana ndi mandimu. Tulutsani apuloyo ndikuphika kaloti waku Korea ndi nkhaka, onjezani katsabola. Finyani adyo kudzera pa akanikiza. Sakanizani bwino zosakaniza, mchere ndi nyengo ya saladi.

Microwave Curd Apple Dessert

Maapulo ophika ndi chakudya chabwino komanso chotchuka osati kwa odwala matenda ashuga okha. Ndi mlendo pafupipafupi wa menyu ya ana. Kupanga mchere, muyenera:

• 100 gr. tchizi tchizi, mafuta ochokera 0 mpaka 2%,
• maapulo awiri akuluakulu,
• supuni imodzi ya yogati yachilengedwe,
• sinamoni kulawa
• 3-4 walnuts,
• supuni ya tiyi ya uchi (wobiriwira shuga)

Sambani zipatso, dulani pamwamba. Pogwiritsa ntchito supuni, chotsani pakati. Sakanizani kanyumba tchizi ndi yogati ndi sinamoni, onjezani uchi ndi mtedza wosankhidwa. Thirani supuni 3-4 zamadzi mu kapu yamagalasi pa microwave, ikani mchere. Kuphika kwa mphindi 5 pazokulitsa. Finyani mbale ndi sinamoni ufa musanatumikire.

Pie ya Apple ndi Blueberry

Ma Blueberries ali m'zakudya za TOP 5 zomwe zimagwira ntchito yothandiza matenda ashuga amtundu woyamba ndi wachiwiri, kotero zidzakhala zowonjezera kwambiri ku keke. Kuti akonze chitumbuwa, mugwiritse ntchito njira yoyesera ya shuga.

• rye ufa - theka la kilo,
• yisiti yomweyo - 22 gr. (Ma sache 2)
• mafuta owonjezera anamwali (supuni 1),
• madzi otentha (400 ml),
• mchere.

Sungunulani yisiti m'madzi mpaka itasungunuka kwathunthu, ndikulimbana ndi kusakaniza kwa mphindi 25-30. Kenako onjezani batala ndi ufa ndikuwaza pamphikayo. Mchere wa ufa uyenera kukhala pakukonza. Ikani mtanda mu mphika, kuphimba ndi filimu yokakamira pamwamba ndikuyipumula kwa ola limodzi ndi theka. Munthawi imeneyi, muyenera kupaka mtanda kangapo.

Pofuna kudzaza muyenera:

• ochepa mabulashi atsopano,
• mapaundi a maapulo
• mandimu
• Stevioside ufa - kumapeto kwa mpeni.

Sanjani zipatso, kudula ang'onoang'ono. Sakanizani zidutswa za zipatso ndi stevioside mu mbale. Kuwaza ndi mandimu kuti apewe kubisa nyengo. Mtanda unagawika pawiri. Tulutsani zambiri ndi kuzigawa mu mafuta. Ikani maapulo osankhidwa pamwamba.

Mulingo ndi spatula. Thirani mafuta onunkhira wogawana pie. Pindani magawo angapo owonda kuchokera mbali yachiwiri ya mtanda ndikuwayika pamtunda kuti akwaniritse ukonde. Patsani keke ndi dzira lotayidwa. Kuphika mphindi 30 mpaka 40 (poganizira uvuni wanu). Kutentha kwa uvuni ndi madigiri a 180.

Maapulo ndi zipatso zovomerezeka ndikulimbikitsidwa muzakudya za anthu odwala matenda ashuga, koma kugwiritsa ntchito kwawo sikuyenera kukhala kosalamulirika. Apulo wamtundu umodzi wapakati amaloledwa kudya tsiku lililonse. Zokonda ziyenera kuperekedwa kwa mitundu yobiriwira. Sikulimbikitsidwa kudya zipatso pamimba yopanda kanthu komanso musanagone. Chofunikira pakugwiritsa ntchito mbale, zomwe zimaphatikizapo maapulo, ndikuwunikira kuchuluka kwa shuga m'magazi. Ngati hyperglycemia ikachitika, monga momwe zimachitikira ndi izi, ziyenera kupatula pakudya.