Kodi odwala matenda ashuga amatha kudya batala

Kuthandiza odwala matenda ashuga sikuti ndi chithandizo chakuchipatala chokha, komanso kutsatira kwambiri zakudya zopanda mafuta. Zoletsa za odwala matenda ashuga zimaphatikizapo kalori yayikulu, mafuta okhala ndi cholesterol, shuga komanso zakudya zamafuta. Kodi ndizotheka kudya batala ndi mitundu yake ya shuga? Tikuphunzira za batala zomwe zimawoneka kuti ndizothandiza kwa matenda ashuga komanso zomwe muyenera kupenyerera.

Mitundu ya Zakudya Zathanzi

Ngati tizingolankhula batala iti ya shuga yomwe ingathe kudya, ndiye kuti tikulankhula zokhazokha, zopangidwa kuchokera mkaka, kirimu wowawasa kapena zonona. Mitundu yolimbikitsidwa mu chakudya cha wodwala:

1. Kirimu wokoma. Maziko ake ndi zonona watsopano.
2. Amateur. Amadziwika ndi mafuta ochepa.
3. Kirimu wowawasa. Zimapangidwa kuchokera ku kirimu ndimitundu yapadera yoyambira.
4. Vologda. Mtundu wapadera wa mafuta a premium.

Izi sizoletsedwa kuti zizilowetsedwa pakudya kwa wodwala wodwala matenda a shuga malinga ndi momwe amagwiritsidwira ntchito pafupipafupi. Izi zimangopindulitsa thupi lochepetsedwa ndi matendawa, zidzakulitsa thanzi la wodwalayo.

Zomwe zili zothandiza komanso zomwe zikulimbikitsidwa

Anapangidwa kuti azigwiritsidwa ntchito pafupifupi zakudya zonse zamankhwala, batala wapamwamba kwambiri amatchuka chifukwa chake amapangidwa mosiyanasiyana. Zambiri mwazabwino zimachitika chifukwa cha zinthuzi:

• Mafuta polyunsaturated komanso acid zokhala ndi asidi.
• Oleic acid.
• Maminolo - potaziyamu, sodium, manganese, chitsulo, magnesium, nthaka, phosphorous, calcium.
• Beta carotene.
• Vitamini zovuta - B1, B2, B5, A, E, PP, D.

Pulogalamu yamkaka yachilengedwe ya gramu 150 imakhala ndi vitamini A tsiku lililonse, yomwe imatha kukhala yowonjezera kwambiri pakudya kwa wodwala. Izi ndizofunikira kwa odwala omwe ali ndi chizolowezi chowonjezereka cha matenda, vuto la kuchiritsa pang'onopang'ono mabala limakhala pachimake.

Phindu la malonda a mkaka pamthupi la anthu odwala matenda ashuga limawonetsedwa motere:

1. Mafupa ndi mano amakhala olimba.
2. Tsitsi, misomali, khungu, mucous nembanemba ali bwino.
3. Chitetezo cha thupi chimakwera, mphamvu zimawonjezeka.
4. Masomphenya amayenda bwino.
5. Kuchulukitsa zolimbitsa thupi ndi zamaganizidwe, zomwe ndizofunikira kwambiri kuti munthu akhale ndi shuga lotopa komanso zovuta za matenda osachiritsika.

Mukamagwiritsa ntchito batala, chitetezo chamthupi chimawonjezeka ndipo mphamvu zimawonjezeka

Pa mbali zam'mimba za m'mimba ndi m'mimba, chakudya chotere chimatha kupanga filimu yopyapyala, potero imathandizira kupirira ndi matenda am'mimba, kupweteka kwam'mimba, komwe nthawi zambiri kumawonetsedwa mu mtundu 1 wa shuga. The achire zotsatira za mankhwala ochizira zilonda zam'mimba mu matenda ashuga mofulumira.

Zofunika! Mafuta samalimbikitsidwa kuti azigwiritsidwa ntchito nthawi yomweyo ndi mankhwala. Chifukwa cha kuchuluka kwa zinthu zomwe zimapangidwira, kukonzekera pakamwa kumalowa kwambiri m'matumbo, ndipo mphamvu yake imachepa.

Kodi ndizotheka kudya batala wa odwala matenda ashuga kutengera zomwe tafotokozazi? Zachidziwikire.

Pazakudya za anthu odwala matenda ashuga, chinthu chopatsa thanzi chimayenera kukhala chatsiku lililonse, koma osapitilira zidutswa ziwiri (10-15 g). Kugwiritsa ntchito batala kumalimbikitsidwa kusinthana ndi mafuta azamasamba.

Koma bwanji nanga, molingana ndi malingaliro a akatswiri azakudya ndi madotolo, odwala matenda ashuga ayenera kuchepetsa kugwiritsa ntchito mankhwala othandizawa? Ndi mafuta ndi zinthu ziti zamafuta zomwe zimapangitsa kuti zikhale zovulaza m'mimba?

Makhalidwe okhala ndi chizindikiro chochepera

Anthu odwala matenda ashuga amadzigwiritsa ntchito kwambiri zakudya zopatsa mphamvu zopatsa mphamvu zambiri, mafuta, mafuta ochulukirapo. Malangizo apadera onena za kuchuluka ndi mafuta omwe amaloledwa kugwiritsidwa ntchito mu shuga mellitus ndi chifukwa chakuti zinthuzi zimapezekanso.

Chidacho ndichapamwamba-kalori - 100 magalamu ali ndi 661 kcal. Komanso, zopatsa mphamvu zambiri zimakhala "zopanda kanthu", zopanda chilichonse chopatsa thanzi. Ngati wodwala matenda ashuga amadya tsiku lililonse, sadzalandira kanthu koma mafuta okha. Izi zimasokoneza kulemera kwa wodwalayo, makamaka ndi mtundu wachiwiri wa matenda ashuga, zomwe zimachitika pafupipafupi.

Kumwa mafuta ambiri kumatha kubweretsa kunenepa kwambiri.

Chifukwa china choyitanira batala kukhala losavomerezeka kwa odwala matenda ashuga ndi cholesterol. Izi, monga zamafuta ndi "zopanda pake" zopatsa mphamvu, zimathandizira kulemera. Kuphatikiza apo, cholesterol imapanga malo owoneka bwino m'matumbo a magazi, omwe amafundidwa kwa wodwala (osati kokha) ndi chitukuko cha atherosulinosis.

Komabe, pamodzi ndi cholesterol, lecithin ilipo pano, yomwe imathandizira kulimbitsa mitsempha yamagazi ndikuwongolera kagayidwe ka mafuta. Komanso, cholesterol ndi lecithin ndizokwanira. Chifukwa chake, kugwiritsa ntchito bwino kwachilengedwe sikumawonetsedwa molakwika pakugwira ntchito kwa chitetezo chathupi, kagayidwe kazinthu, komanso mawonekedwe a mtima. Koma kufalitsa zonona, margarine pankhaniyi ndi zovulaza.

Pakhoza kukhala mafuta ochulukirapo mu mankhwala amtunduwu kwa odwala. Komabe, ili ndi mafuta “oyipa” komanso “abwino”. M'magawo osiyanasiyana, michere yamafuta imatha kuvulaza komanso kupindulitsa thupi la wodwala yemwe ali ndi matenda amtundu woyamba komanso wachiwiri. Kuti muzidya zakudya zomwe mumakonda osawopa, akatswiri odwala matenda ashuga amalangizidwa kuti apange bwino ndikuwerengera zakudya za tsiku ndi tsiku. Ngati mafuta athanzi komanso osapatsa thanzi amayenera kudya menyu, chilichonse chitha kudyedwa bwinobwino.

Mapeto ake ndi olimbikitsa: batala siloyipa kwa odwala matenda ashuga. Katundu wa mkaka wathanzi ndi shuga wambiri ndi malingaliro omwe amagwirizana. Chachikulu ndichakuti musachite mopambanitsa ndikutsatira zakudya zomwe zalimbikitsidwa.

Mafuta a anthu odwala matenda ashuga

Ndi matenda a shuga, zakudya kwambiri zopatsa mphamvu sizabwino kwa wodwala, kuphatikiza batala. Komanso ndizosatheka kusiyanitsa kwathunthu izi ndi zakudyazo, popeza zimakhala ndi phindu lililonse kwa munthu aliyense, kuphatikiza omwe akudwala matenda a shuga. Ndipo batala limapindula pokhapokha ngati mulingo woyenera wa mankhwalawo umawonedwa.

Ndi njira iyi, mafuta sangangokhutitsa thupi ndi chakudya chofunikira, komanso kukhala ndi mphamvu yothandizira. Mwachitsanzo, vitamini A yemwe ali m'menemo amafunikira kuti shuga alimbikitse chitetezo cha mthupi, komanso kupewa, kuti asawonongeke. Ndizotheka komanso ngakhale kudya batala wokhala ndi matenda a shuga a 2, koma izi ziyenera kuchitika pang'ono, mpaka magalamu 25 patsiku.

Ngati wodwala, kuphatikiza pa matenda oyambitsidwa, ali ndi vuto logwira ntchito pamtima ndi mtima, pamenepa, kugwiritsa ntchito mafuta kuyenera kuchepetsedwa, osaposa magalamu 5 patsiku.

Zomwe zili zovulaza

Zothandizidwazo sizitha kupanga mafuta aliwonse, makamaka omwe amagulidwa kumsika. Anthu odwala matenda ashuga amalimbikitsidwa kuti azitha kudya zinthu zachilengedwe zopangidwa kunyumba kuchokera ku mkaka wapamwamba kwambiri. Munthawi zina, mankhwalawa ali ndi zowonjezera zosiyanasiyana zomwe sizowopsa kwa munthu wathanzi, koma odwala matenda ashuga amatha kuyambitsa mavuto osiyanasiyana.

Ndikofunikira kusiyanitsa pakati pa mafuta ndikufalikira, omwe, monga lamulo, amadzazidwa ndi zosafunika zamtundu uliwonse. Chifukwa chake, ngati mafuta agulidwa mu chosungira, muyenera kuwerenga mosamala zilembozo pamapepala kuti mupeze mafuta zana limodzi. Komabe, mafuta enieni pamashelefu osungira ndi osowa kwambiri. Pamalembo osiyanasiyana, zambiri zamafuta azotchipa sizikupezeka. Chifukwa chake, ndikofunikira kugula kokha zomwe sizikukayikira.

Mu shuga, muyenera kudziwa kusiyanitsa pakati pa mafuta athanzi komanso osapatsa thanzi. Zoyambazo zimaphatikizira ma omega-3 acid, ndipo omalizawa ndi mafuta odzaza, omwe amachititsa kuti cholesterol ikhale yambiri m'thupi. Mu batala mumakhala onse omwe ndi ena. Chifukwa chake, kupindula kapena kuvulaza kwamafuta kumadalira kwambiri pazotsalira pazosankha zamasiku onse.

Ngati wodwala amatsatira mfundo za zakudya zopatsa thanzi, komanso zinthu zomwe zimachiritsa mu chakudya chake, ndiye kuti gawo limodzi la mafuta limabweretsa phindu limodzi mthupi. Ngati wodwalayo adya mwachisawawa, samatsatira zakudya zomwe amalimbikitsidwa kuti adwale, ngakhale batala yaying'ono imatha kupitilirapo mamba mosokoneza thanzi lake.

Njira yabwio kutsata kungakhale kukaonana ndi katswiri yemwe angaganize ngati batala la matenda ashuga, ndipo kuchuluka kwake kungakhale kotetezeka ku thanzi lawo lililonse. Mutha kupeza mafuta ofunikira pazinthu zina, mwachitsanzo, mtedza, womwe uli ndi chuma chochuluka kwambiri.

Momwe mungasankhire

Batala iyenera kukhala yachikasu mopepuka chikasu. Ngati ndi yoyera kwambiri kapena chikasu, izi zikusonyeza kuti anapangidwa ndi kuphatikiza mafuta masamba, mwachitsanzo, kanjedza, mafuta a kokonati, omwe ndi ma carcinogens amphamvu kwambiri. Muli mafuta acids, omwe amalimbikitsa kuchuluka kwa cholesterol m'magazi, amachititsa kunenepa kwambiri, atherosulinosis, matenda amtima ndi mtima.

Batala wachilengedwe, popeza umakhala ndi mkaka wowona ndi zonona, uyenera kukhala ndi kununkhira kosangalatsa. Ngati fungo lamphamvu mwanjira ndipo limatchulidwa, kugwiritsa ntchito kununkhira kwachitika. Zowonjezera zoterezi zimapezeka pofalikira, koma osati zachilengedwe. Pofalitsa, zomwe zimakhala zamafuta azinyama ndizochepa kwambiri, ngakhale palibe pamenepo. Unyinji wonse umakhala ndi mafuta a kanjedza kapena kokonati, makulidwe ndi zina zowonjezera zina.

Mafuta onse amapangidwa motsatira GOST kapena TU. Batala wopangidwa molingana ndi mtundu wa boma uyenera kukhala ndi zonona ndi mkaka wokha.

Mawu oti "mafuta" ayenera kulembedwa phukusi.Ngati palibe cholembedwa chotere, koma pali mawu oti GOST, izi zikutanthauza kufalitsa komwe kumachitika molingana ndi boma.

Kuti muwone ngati mwagula batala weniweni, ayikeni mu mufiriji. Mafuta enieni, mukayamba kudula, iwonongeka. Ngati sichikutha, ndiye kuti mafuta si abwino kwambiri. Mutha kupewa kugula kosagonjera nthawi ina ngati mudzayesa mafuta omwe agula.

Momwe mungasungire

Mukamasankha mafuta, ndibwino kuti musankhe mankhwala omwe amaikidwa mu zojambulazo, osati mapepala. Chifukwa chake chimasungidwa bwino. Ngati, chisankhocho chinagwera papepala, ndiye kuti sichiyenera kukhala chowonekera kuti chisafike.

Kuphatikiza apo, mafuta amayamwa fungo labwino kwambiri, chifukwa potumiza chidutswa cha mafuta kuti chisungidwe mufiriji, iyenera kukulungidwa ndi pepala kapena zojambulazo. Mtundu woyamba wa ma CD, mafuta amatha kugona mufiriji, kukhalanso watsopano, pafupifupi sabata. Mu phukusi lachiwiri, ndiye kuti, foil, moyo wa alumali udzakhala nthawi 2-2,5. Sitikulimbikitsidwa kusunga mafuta mu thumba la pulasitiki, chifukwa mumtsuko choterocho malonda amapezeka achikasu ndikutaya kukoma kwake koyambirira.

Ngati mafuta agwiritsidwa ntchito posachedwa, amayikidwa mu oiler kapena ziwiya zina zomwe zimapangidwira. Zinthu zomwe chidebechi chimapangidwira zimakhudzanso kukoma kwa zinthuzo. Ndikofunika kugwiritsa ntchito mbale zopangidwa ndi chitsulo chosapanga dzimbiri kapena porcelain, popeza pulasitiki yotsika mtengo imamwa fungo losiyanasiyana ndipo mafuta amayikidwa koyipa kwambiri. Chosiyana ndi mbale zopangidwa ndi pulasitiki wapamwamba kwambiri.