Kodi ndizotheka kudya mpunga ndi shuga

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Tili ndi malamulo okhwima osankha magwero azidziwitso ndipo timangotengera masamba otchuka, mabungwe ofufuza zamaphunziro, ndipo ngati zingatheke, kafukufuku wazachipatala wotsimikiziridwa. Chonde dziwani kuti manambala omwe ali m'mabakaki (, ndi zina zambiri), amalumikizano olumikizana ndi maphunziro awa.

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Chinthu choyamba chomwe dokotala amalembera akapezeka ndi matenda a shuga ndi zakudya. Komanso, kusintha kwa zakudya kumayenera kukhala kakhadinala, ndipo wodwala ayenera kusamala ndi zakudya zomwe amapezeka kale. Koma sikuti zonse ndizophweka: zakudya zambiri ndi zinthu zambiri zimayambitsa mikangano yambiri pakati pa akatswiri. Chifukwa chake, ena a iwo amati mpunga wokhala ndi matenda a shuga suvulaza ngakhale wathanzi, pomwe ena amati mbale zamapunga zimayenera kutayidwa. Ndani wa iwo amene akulondola, ndipo munthu wodwala matenda ashuga ayenera kuchita chiyani?

Kodi ndingadye zamtundu wanji ndi shuga?

Si chinsinsi kuti shuga, mwatsoka, ndi matenda osachiritsika. Komabe, izi sizitanthauza kuti ndikofunikira kunyalanyaza vutoli: ngati njira sizinatengedwe, ndiye kuti matendawa adzabweretsa zovuta zatsopano, komanso mpaka kulumala ndi kufa. Chachikulu ndikuphunzira momwe mungawongolere matendawa, kupewa kuchuluka kwa shuga m'magazi.

Matenda a shuga ndi osiyanasiyana:

• Mtundu 1 - matenda omwe amadalira insulin,
• Mtundu 2 - matenda osagwiritsa ntchito insulin, omwe ndiofala kwambiri.

Mitundu yonseyi imafunikira chakudya chapadera chokhala ndi zoletsa zopatsa thanzi. Mawu akuti "kudya mokhazikika" kwa anthu ambiri ndikusocheretsa: mwachitsanzo, anthu ena amaganiza kuti azikhala ndi malire pazinthu zilizonse, akudya masamba okha komanso tchizi chochepa kwambiri. Ndipo zakudya zilizonse zophatikiza - kuphatikiza mbewu monga chimanga ndi chimanga - siziyenera kusungidwa kumenyu. Nutritionists amakakamizidwa kuti azindikire kuti izi sizili choncho. Ndipo mitundu ina ya mbewu monga chimanga sikuti imangokhala padera, komanso yolimbikitsidwa ndi matenda ashuga.

Zakudya zamagetsi zimayambitsa zovuta zamankhwala. Zakudya zamafuta zotere sizikhala ndi chochita ndi maswiti, zimakumbidwa kwa nthawi yayitali ndipo zimakwaniritsidwa bwino. Kuphatikiza apo, mbewu monga chimanga zimathandizira kuchepetsa thupi, zimachepetsa mayamwidwe othamanga a chakudya. Ndipo, monga chowonjezera chosangalatsa, chimanga chimakhala ndi zinthu zambiri zofunikira mu mawonekedwe a kufufuza zinthu, mavitamini.

Maphala a matenda ashuga amaloledwa ndipo ndikofunikira. Zachidziwikire, pansi pazinthu zina. Mwachitsanzo, muyenera kuganizira chizindikiro cha glycemic index ya chimanga: chakumwa, muyenera kusankha zakudya zokhala ndi chizindikiro chotsika. Zomwe zalimbikitsidwa kwambiri kwa matenda ashuga ndi buckwheat (index index 50), oatmeal (index 49) ndi barele (index 22). Zosafunikiranso ndizomera za nandolo ndi mitundu ina ya mpunga - mwachitsanzo, zofiirira. Kugwiritsa ntchito semolina, mapira, mpunga woyera wokhala ndi shuga ndikosayenera.

Tiyeneranso kukumbukiranso: omwe amatchedwa tirigu pompopompo nthawi zonse amakhala ndi index yayikulu ya glycemic, chifukwa chake ndikamadya ndibwino kusankha njira zonse. Onjezani "zovulaza" ku matenda ashuga ndi zina zowonjezera pazakudya za phala - mwachitsanzo, zotsekemera, mkaka, batala. Zosafunikira zoterezi zimasinthidwa bwino ndi masamba abwino, masamba, mtedza, zipatso zosankhidwa, kapena zipatso zouma zachilengedwe.

Ndipo vuto linanso: kudya zakudya zamafuta nthawi zambiri ndipo siziyenera kukhala zochuluka. Kutumizidwa kwabwino kwa phala kwa munthu wodwala matendawa ndi 150 g (kulemera popanda zowonjezera).

Kodi ndizotheka kudya mpunga ndi mtundu 1, 2 shuga?

Mpunga ndi phala labwino, ndipo sitikukayikira. Komabe, odwala matenda ashuga ali ndi njira zawo zopindulira: ndikofunikira kwa iwo kuti mankhwalawo ali ndi index yotsika ya glycemic ndipo sayambitsa kudumphadumpha kowopsa m'magazi.

Malinga ndi kafukufuku waposachedwa ndi asayansi, mpunga woyera ungakhale ngozi kwa odwala matenda ashuga omwe ali ndi matenda amtundu wa 2. Mpunga Woyera umakhala ndi index yayikulu ya glycemic (kuyambira 70 mpaka 85), motero imatha kusokoneza shuga m'magazi.

Zikhala bwanji? Kukana mpunga ndikuchotsa kwathunthu ku zakudya? Ayi. Kwa mitundu yonse ya matenda ashuga, amaloledwa kudya mitundu yopanda mafuta kapena yovunda yam'minda yampunga. Ndipo ndi matenda amtundu wa 2 shuga, ngakhale mpunga woyera nthawi zonse umaloledwa, koma osapitirira 100 g osapitilira kamodzi pa sabata. Mtundu woyamba wa matenda ashuga, mpunga woyera ndi wowona.

Pali mitundu ingapo ya mpunga yomwe imasiyana mnjira yomwe wakulira komanso pokonza ndi kuyeretsa. Mitundu yotere imakhala ndi zokonda zosiyana, mitundu, komanso index ya glycemic, yomwe ndiyofunikira kwambiri kwa matenda ashuga.

Ndi mpunga wamtundu wanji womwe ungatheke ndi matenda ashuga?

Madokotala amalimbikitsa odwala omwe ali ndi matenda a shuga kuti asadye mpunga woyera. Mpunga woterowo, usanalowe m'masitolo, umalandira chithandizo zingapo, chifukwa chomwe zimataya zofunikira zake, zimakhala zoyera komanso zosalala.

Kukula kwa mbewu zampunga kumatha kukhala kosiyana, yaying'ono komanso yayikulu. Maonekedwe amatha kusiyanasiyana - monga mbewu

Mpunga Woyera umakhala ndi mndandanda wokwanira wa glycemic, mayamwidwe ake ndiosavuta, chifukwa alibe foda. Galasi la mpunga uli ndi:

• pafupifupi 7 g ya mapuloteni
• 0,6 g mafuta
• zopitilira 77 g zama kabohidrate,
• pafupifupi 340 kilocalories.

Ndikofunikira kuti mpunga ulibe gilateni, chinthu chama protein chomwe chimayambitsa mavuto ena mwa anthu ena.

Chotsatira, tidzakambirana mwachidule za mitundu yamagetsi amtundu wa mpunga womwe ungagwiritsidwe ntchito pazakudya za munthu yemwe ali ndi matenda ashuga.

Ndi mtundu wina uliwonse wa matenda ashuga, amaloledwa kuphika mbale potengera mpunga wa bulauni - umatchedwanso bulauni, chifukwa cha mtundu womwewo. Mpunga woterewu umayimiridwa ndi mbiri yakale yazofunikira kwambiri komanso zofunikira zam'mimba, mavitamini - ngati mungayerekeze mpunga wa bulauni ndi mitundu ina ya phala ili.

Izi ndi zomwe mungapeze muzinthu zampunga zofiirira zofiirira:

• magnesium yomwe imathandizira kugwira ntchito kwa mtima ndi kwamanjenje,
• manganese omwe amasintha njira zamafuta ndi calcium metabolism,
• CHIKWANGWANI, kukonza chimbudzi, kukonza kagayidwe,
• Mavitamini a gulu la B, tocopherol, vitamini PP,
• ayodini, selenium, nthaka, ndi zina.

Chifukwa cha kupezeka kwa CHIKWANGWANI chamafuta, mpunga wama bulawuni umalimbikitsidwa makamaka mtundu wa shuga wachiwiri, chifukwa umalepheretsa kuchuluka kwa glucose kulowa m'magazi kuchokera ku zida zam'mimba. CHIKWANGWANI chimathandizanso kuchotsa cholesterol yotchedwa "yoyipa", komanso kupewa.

Mpunga wothina

Pa mashopu ogulitsa, ambiri a ife timakumana ndi mpunga wamba wokhala ndi mawonekedwe a tirigu owoneka bwino. Tikulankhula za mpunga wosenda, womwe, kuphatikiza pazomwe zili ndizofunikira, umakondanso kuphika, chifukwa ndizovuta kugaya.

Omwe amathandizawa amafanana ndi phindu la mpunga wofinya ndi wachibale wake kapena bulawuni. Chifukwa chiyani mbewu zouma zimakhala zabwino kuposa azungu wamba? Izi zikufotokozedwa ndi mawonekedwe a ndondomekoyi, chifukwa mpunga wamba amataya zinthu zonse zofunika pokonza, kapena kupera. Ndipo mpunga wosimbidwa umapangidwa bwanji?

Mbewuzo zimanyowa mwachidule ndikuwathandizira ndi nthunzi yamadzi pogwiritsa ntchito kuthamanga. Dziwani kuti njirazi zonse zimachitidwa gawo lisanafike pogaya, motero zinthu zonse zofunikira zimayendetsedwa mkati mwa njere, ndikupanganso kuyanika ndi kupera sizingathenso kukhudza kwambiri katundu wa chinthucho. Izi sizinganenedwe za mpunga wamba, momwe 85% ya phindu imatayika mukapukutira chigoba chapamwamba cha tirigu.

Mpunga wowonda ndi matenda a shuga ndiwothandiza, ndipo ukhoza kuphatikizidwa mumenyu katatu pa sabata.

Mpunga wofiyira

Zaka zaposachedwa, mpunga wofiira watchuka kwambiri ndi odwala matenda a shuga. Mu phindu lake laumoyo, mbewu monga chimanga zotere sizotsika poyerekeza ndi mitundu ina ya njere. Ndipo kuchuluka kwazitsulo mumapangidwewo kumaposa mitundu ina ya mpunga.

Mlingo wothandiza mpunga wofiyira nthawi zonse umakhala wofanana, zomwe zimatengera mtundu wa kuyeretsa tirigu. Mbewu yochepetsedwa pang'ono imakhala ndi mavitamini B ambiri, komanso zinthu zina zofunika, kuphatikizapo mchere. Koma nthawi zina mbewu zimakonzedwa mosamala: nthawi yomweyo, zimataya zinthu zambiri zomwe ndizofunikira m'thupi. Chifukwa chake, pophika kuphika, ndibwino kuti musankhe chofiyira chosasinthika.

Kodi maubwino wampunga ndi chiyani?

• Chimbudzi ichi ndi antioxidant wamphamvu amene amachepetsa kuchuluka kwa zopitilira muyeso ndikuchotsa chiwopsezo cha khansa.
• Kuphatikizana, kupezeka kwake komwe kumafotokozera mawonekedwe ofiira, kusintha kukhuthala kwa minofu, kuthetsa khungu.
• Chiwerengero cha mitundu yambiri yazakudya chimathandizira kugaya chakudya, kuyeretsa thupi la poizoni, kuletsa kuyamwa kwa shuga ndi cholesterol.
• Mpunga wofiira ndi njira yabwino kwambiri yopewa kunenepa kwambiri.

Mpunga wakuda

Mpunga wakuda wosadziwika kwa ife ulibe mawonekedwe osazolowereka, komanso kukoma kosangalatsa komwe kumafanana ndi nati. Mankhwala achi China, mpunga woterewu udagwiritsidwa ntchito ngati njira yothandizira matenda a impso, chiwindi ndi chimbudzi.

Ma anthocyanins, ma antioxidants amphamvu omwe amapezeka kumtunda kwa chimanga, amapezeka mumphika wakuda. Anthocyanins amateteza maselo a cell kuti asawonongeke komanso kuti asawononge zotsatira zoyipa za kusintha kwaulere. Zimapereka chiyani? Choyamba, amaletsa kukula kwa matenda amtima komanso matenda owopsa. Kachiwiri, amakulitsa ntchito ya ubongo, imathandizira kuchotsedwa kwa zinthu zapoizoni. Chachitatu, amachepetsa mayamwidwe amthupi, kuletsa kukula kwa zovuta m'matenda a shuga.

Mpunga wakuda wa shuga umawonedwa ngati njira yabwino kwambiri yodyera mbali - kuwonjezera, phala ili ndi mapuloteni - pafupifupi 8.5 g pa 100 g ya mankhwala.

Mpunga waku India

Mpunga wam'nyanja kapena India (aka tibikos, kapena mpunga waku Japan) sikugwirizana konse ndi mbewu zamphesa: amangofanana ndi mpunga pakuwoneka. Ili ndi gulu loyimira mabakiteriya a mtundu wa Zoogley.

Mpunga waku India umagwiritsidwa ntchito kwambiri ngati mankhwala monga mankhwala ndi prophylactic: amapangira kulowerera kwa utoto wowala, wonunkhira wowawa.

Kuthekera kwa mpunga wama India ku matenda ashuga kumatsutsana kwambiri. Akatswiri ena amatsutsa mwamphamvu mtundu uwu wa chithandizo. Komabe, pali dongosolo lonse lochizira matenda ashuga ndi tibicos, omwe ali ndi mafani okwanira. Amakhulupirira kuti mpunga woterewu, wophatikizidwa ndi kuwonjezera kwa zipatso zouma, umangothandiza odwala omwe ali ndi matenda ashuga:

• Amapereka mphamvu, amachotsa kutopa kwakukulu,
• amalamula kagayidwe,
• imayang'anira zochitika zamatupi,
• amachepetsa shuga
• imasintha ntchito zowoneka.

Njira ya mankhwala a mpunga kwa anthu odwala matenda ashuga iyenera kukhala magawo atatu ofunikira, monga kuyeretsa thupi, kutenga kulowetsedwa kwa mpunga waku India komanso kudya zakudya zoyenera. Kugwiritsa ntchito njira zotsatizana kotereku kungathandize kwambiri wodwala yemwe ali ndi matenda ashuga. Kunyalanyaza magawo aliwonse kumasokoneza njira yonse yochizira, ndipo zotsatira zake zimakhala zoipa.

Mpunga wa Basmati

Anthu ambiri amaganiza kuti mpunga wa Basmati siwosiyana ndi mpunga woyera. Amakhala olakwika - awa ndi mitundu yosiyana. Basmati imakhala ndi fungo labwino komanso kukoma kwake, ili ndi zida zina zothandiza kwambiri.

Chosangalatsa ndichakuti mpunga wa Basmati uli ndi zaka zosachepera chaka, ngati vinyo wabwino. Izi zimabweretsa kuti mawonekedwe amipuyo amakhala ochulukirapo, ndipo chisonyezo cha glycemic chimatsika kwambiri, zomwe zimapangitsa kuti malonda ake azikhala ndi shuga.

Mu Basmati, fiber ndi wowuma, amino acid ndi folic acid, potaziyamu, chitsulo, phosphorous, niacin, thiamine, riboflavin amapezeka ndi zochepa sodium. Mpunga wotere umapereka chitetezo chodalirika cha mucosa wam'mimba, osayambitsa matenda am'mimba, umatha kuyamwa bwino ndipo mulibe cholesterol.

Mchenga wa Basmati umaposa mitundu yambiri yamapunga amphaka mu mawonekedwe a amino acid komanso pamaso pazinthu zofunikira zopatsa thanzi ndipo mutha kuphatikizidwa ndi zakudya zamatenda a shuga.

Mbewu za mpunga wamtchire zimakhala ndi zakudya zambiri zofunikira, komanso mapuloteni ambiri - pafupifupi 15 g pa 100 g.Utha kupeza munthu wamkulu tsiku lililonse wodya folic acid kuchokera kapu imodzi yokha ya mpunga wamtchire. Kuphatikiza apo, mbewu zampunga zamtchire zimakhala ndi magnesium, phosphorous, zinki ndi manganese, ayodini ndi calcium, mkuwa, ndi chitsulo.

Mpunga wakuthengo uli ndi mtengo umodzi wokha - mtengo wake. Chowonadi ndi chakuti phala ili ndi losowa kwambiri, ndipo amachichotsa pamanja, zomwe zimakhudzanso mtengo wa zomwe amapanga.

Mpunga wamtchire umakhala ndi index yotsika ya glycemic. Mbewu zake ndizovuta kwambiri, zimafunikiranso kuti zizinyowa kwa maola angapo musanaphike. Chifukwa cha izi, komanso chifukwa chofunikira kwambiri pakupatsa thanzi, mtundu uwu wa phala la mpunga umalimbikitsidwa makamaka kwa odwala matenda a shuga.

Zakudya Zampunga

Zakudya za munthu wodwala matenda a shuga ndizodzaza ndi zoletsa komanso zoletsa. Wodwalayo ayenera kutsatira malamulo okhwima a zakudya, ndipo ayenera kuyiwala za maswiti ndi zina zodziwika bwino kwamuyaya. Komabe, izi sizitanthauza kuti chakudya chizikhala chotopetsa komanso chosasangalatsa. Mwachitsanzo, ngakhale kuchokera pa mpunga mutha kuphika zakudya zosangalatsa komanso zosangalatsa.

Mu matenda a shuga, madokotala amalangizira kudya supu zochepa zama calorie zochokera msuzi wamasamba, ndipo pokhapokha nthawi zina mumatha kudya msuzi pamtengo wopanda mafuta, ophika ndi madzi otchedwa "achiwiri" (msuzi woyamba wopezeka mutangowira uyenera kuthiridwa).

Yesani kuphika mpunga wokoma ndi msuzi wamasamba kutengera mpunga wonyowa.

Pophika, mufunika zinthu monga izi: ochepa mpunga, zukini, kaloti ndi anyezi wapakatikati, kolifulawa, zitsamba, mafuta pang'ono amchere, mchere. Mpunga ndi anyezi osankhidwa ndi ophika pang'ono mumafuta a masamba, masamba osankhidwa amawonjezeredwa, kuthira madzi ndi kuwiritsa mpaka kuphika. Pogaya msuzi ku boma labwino, kuwonjezera amadyera ndi mchere, kubweretsa kwa chithupsa ndikuchotsa pamoto.

Monga maphunziro achiwiri odwala matenda ashuga, owiritsa kapena kuwotcha nsomba filimu yokhala ndi zokongoletsa za mpunga, komanso mpunga wamassi wokhala ndi nyama yochepa yamafuta, kapena nyama yampunga yamafuta.

Tikukupatsani Chinsinsi cha broccoli ndi adyo ndi basmati. Kuti mukonze mbale muzofunika broccoli imodzi yaying'ono, tsabola imodzi yolaza, 2 ma clove a adyo, 2 mafuta ochepa, 1 tbsp. l mbewu za sesame yokazinga, mchere ndi zitsamba. Broccoli imasankhidwa kukhala inflorescence, ndikuloledwa m'madzi otentha kwa mphindi ziwiri, utakhazikika mu colander, kenako imapatsidwa poto wokazinga ndi mbali zotsalazo za mphindi 10. Musanayambe kutumikira, ndi kuwaza mbale ndi zitsamba.

Mpunga wa shuga ungathe kuwonjezeredwa osati kokha pa maphunziro oyamba ndi achiwiri, komanso masaladi.

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Kodi ndizotheka kudya pilaf ndi shuga?

Pilaf yokhala ndi shuga imaloledwa kuphika ndi nyama yopendekera (mwachitsanzo, fillet ya nkhuku), kapena kungokhala ndi masamba. Ngati mukufuna, mutha kuwonjezera zipatso zouma pang'ono - mwachitsanzo, mpunga umayenda bwino ndi ma apricots owuma, prunes, zoumba zoumba.

Ubwino wa pilaf mu shuga ungakambidwe ngati bulauni kapena mtundu wina wa mbewu zamkaka, zomwe zimaloledwa kwa odwala omwe ali ndi vutoli, zimagwiritsidwa ntchito kuphika. Mpunga wopangidwa ndi nyemba kapena Basmati ndiwofunikanso, koma osagwiritsa ntchito mipweya yoyera wamba.

Ndipo malire amodzi: ngakhale mbewu zosaloledwa siziyenera kudya kuposa 250 g pa ntchito iliyonse. Chikhalidwe choterechi ndichabwino kwambiri kuti chikwaniritse wodwala, komanso nthawi yomweyo kuti zisawononge thanzi lake. Kupatula apo, odwala matenda a shuga saloledwa kudya kwambiri - kuphatikiza mbale zamapunga.

Kuphatikiza apo, muyenera kuphatikiza masamba mumenyu. Ndikwabwino ngati mphodza, masaladi, biringanya wowotchera, tsabola, phwetekere zimaperekedwa kwa pilaf.

Kodi kuphika mpunga ndi m'mimba?

Ngati matenda ashuga aphatikizidwa ndi mpunga woyera, ndiye kuti ndi matenda am'mimba (m'mimba) amakhala nambala 1. Imachepetsa matumbo ndikubwezeretsanso ntchito yake. Chachikulu ndikuchiwiritsa ku boma "chophika" ndikudya pang'ono - 1-2 tbsp. l maola awiri aliwonse.

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Kodi m'malo mpunga ndi shuga?

M'moyo watsiku ndi tsiku, ngakhale munthu wathanzi amafuna kusinthanitsa zakudya momwe angathere. Kodi tinganene chiyani za odwala omwe ali ndi matenda ashuga - pambuyo pake, kwa iwo pali kale zoletsa kale.

Ngati mukufuna kuyesa mtundu wina wa mbale ya mpunga, koma mulibe mpunga wofiyira kapena bulauni, funso limakhalapo nthawi zambiri: kodi ndizotheka kusintha mpunga ndi chinthu china chofunikira komanso chotsika mtengo?

Zowonadi, nthawi zambiri izi zitha kuchitidwa popanda tsankho kuti mulawe ndi zabwino.

• Mbatata: mosiyana ndi malingaliro a ambiri, mbewu ya muzu imeneyi siiletsa matenda ashuga. Zachidziwikire, ngati mikhalidwe ina yakwaniritsidwa. Mwachitsanzo, musanayambe kuphika, mbatata zimafunika kuzinyowa m'madzi. Izi zimachepetsa kwambiri kuchuluka kwa ma polysaccharides mu tubers. Kuphatikiza apo, mbatata siziyenera kukazinga. Mulingo woyenera - kuphika kapena kuwiritsa mu peel. Ndipo lachitatu: mbatata ziyenera kuphatikizidwa ndi zakudya zina zotsika mtengo - mwachitsanzo, masamba. Chifukwa chake ndizotheka kuchepetsa kuchuluka kwa glycemic, ndipo thanzi la anthu silidzakhudzidwa.
• Pasitala: Izi zimavomerezedwanso kwa anthu odwala matenda ashuga ngati amapangidwa kuchokera ku tirigu wa durum. Ndizabwino kwambiri kuti shuga agwiritse ntchito zonenepa zomwe zimapezeka ndi chinangwa. Amaloledwa kuzidya kawiri pa sabata, popeza ndizazinthu zamagulu azakudya, samatha pang'onopang'ono ndipo amakhala ndi index yotsika ya glycemic.
• Buckwheat: kwa matenda ashuga, onse ophika ndi obiriwira obiriwira amaloledwa. Puloteni ya Buckwheat imakhala ndi arginine, amino acid wina yemwe amathandizira kupanga insulin. Ndipo ulusi, womwe umapezeka m'minyewa, umachepetsa mayamwidwe amkati mkati mwa matumbo. Njira zonsezi zimatsogolera kuti mulingo wa shuga motsutsana ndi maziko a kudya buckwheat umakwera pang'onopang'ono, popanda dontho lakuthwa, lomwe ndilofunika kwambiri kwa matenda ashuga. Buckwheat ikhoza kuwiritsa monga momwe zimakhalira, koma ndibwino kungoyiyambitsa, komanso kuphukira mbewu zobiriwira.

Mukamasankha mpunga chifukwa cha matenda ashuga kapena phala lina, muyenera kutsatira chidwi ndi glycemic index: m'munsi chizindikiro ichi, ndibwino. Tiyeneranso kukumbukiranso kuti chilichonse ndi chofunikira ngati muyeso watsatiridwa: palibe chifukwa chofuna kudya kwambiri, koma 6-7 tbsp. l zokongoletsa zimatha kukhutitsa munthu wamkulu ngati chakudya chokwanira chokwanira chikupezeka.

Matenda a shuga ndi mpunga

Mpunga ndi imodzi mwazonse, ndipo m'maiko ena, zakudya zomwe zimakonda kwambiri. Chogulacho chimagwiritsidwa ntchito mosavuta, koma chilibe pafupifupi CHIKWANGWANI. Ma grice grice amagwiritsidwa ntchito muzakudya zosiyanasiyana zomwe zimapangidwa ndi akatswiri azakudya.

Magalamu zana a mpunga ali ndi:

• Mapuloteni - 7 g
• Mafuta - 0,6 g
• Zophatikiza zama Carbohydrate - 77.3 g
• Zopatsa mphamvu - 340 kcal.

Palibe mafuta osavuta m'mizere ya mpunga, koma pali zovuta zina zokwanira. Zakudya zomanga thupi zovuta sizikhala ndi vuto lililonse kwa anthu odwala matenda ashuga, ndiye kuti alibe kudumphadumpha kowopsa m'magazi a shuga.

Mpunga ulinso ndi mavitamini B ambiri, omwe ndi thiamine, riboflavin, B6 ndi niacin. Zinthu izi zimathandizira kuti magwiridwe antchito a mitsempha agwiritsidwe ntchito mwachangu pakupanga mphamvu ndi thupi. Ma grice ogulitsanso amakhala ndi ma amino acid ambiri, mothandizidwa ndiomwe maselo atsopano amatuluka.

Mapuloteni ampunga alibe gluten - mapuloteni omwe amatha kuyambitsa thupi.

Makungu a mpunga alibe pafupifupi mchere, ndichifukwa chake madokotala amalangiza anthu omwe ali ndi vuto losungira madzi m'matupi awo kuti akudya mafuta. Maphala okhala ndi potaziyamu, omwe amachepetsa zotsatira za mchere kulowa mkati. Mpunga uli ndi zinthu zofunika monga calcium, ayodini, chitsulo, nthaka ndi phosphorous.

Mpunga uli ndi 4.5% yazakudya. Utoto wambiri umakhala mumchenga wobiriwira, ndipo wocheperako. Mpunga wa brown ndiwothandiza kwambiri matenda am'mimba, chifukwa zida zake zamkaka zimakhala ndi envelopu, zimathandizira kuchepetsa kutupira.

Pali mitundu ingapo ya ma mpunga omwe ali osiyana ndi momwe amalandiridwira. Mitundu yonse ya mpunga imakhala ndi zokonda, mitundu ndi zokonda zosiyanasiyana. Pali mitundu itatu yayikulu:

1. Mpunga Woyera
2. Mpunga wakuda
3. Mpunga wothina

Anthu omwe ali ndi matenda ashuga amalangizidwa kuti asadye chimanga champunga choyera.

Mukakonza mpunga wamafuta, wosanjikiza samachotsedwa pamenepa, chigoba cha chinangwa chimakhalapobe. Ndi chipolopolo chomwe chimapatsa mpunga mtundu wa bulauni.

Chiwopsezo cha brown chimakhala ndi mavitamini, michere, michere yazakudya, komanso ma asidi achilengedwe. Mpunga wotere ndi wofunikira makamaka kwa odwala matenda ashuga. Komabe, kudya mpunga wamafuta sikukulimbikitsidwa kwa odwala matenda ashuga omwe onenepa kwambiri.

Ma grice oyera a mpunga, asanafike patebulo, amasunthidwa masitepe angapo, chifukwa chomwe katundu wawo wopindulitsa amachepetsedwa, ndipo amapeza mtundu woyera komanso mawonekedwe osalala. Mpunga wotere umapezeka m'sitolo iliyonse. Mbewu imatha kukhala yapakatikati, ya tirigu kapena yayitali. Mpunga Woyera uli ndi zinthu zambiri zothandiza, koma wotsika mu mpunga wa bulauni uyu ndi wotentha.

Mpunga wothimbidwa umapangidwa pogwiritsa ntchito nthunzi. Mukamayendetsa nthunzi, mpunga umasintha bwino malo ake. Pambuyo pa njirayi, mpunga umapukutidwa ndi kupukutidwa. Zotsatira zake, mbewuzo zimakhala zosinthika ndikutuluka chikasu.

Pambuyo pakuwotcha mpunga, 4/5 yazinthu zopindulitsa za chipolopolo cha chinangwa zimapita kumbewu. Chifukwa chake, ngakhale mutasenda, zinthu zambiri zopindulitsa zimakhalabe.

Mpunga wakuda

Chofunika mmalo mwampunga woyera ndi mtundu wa mpunga kapena bulanje. Mulibe mafuta osavuta, zomwe zikutanthauza kuti kumwa kwake sikungakhudze shuga ya munthu wodwala matenda ashuga. Mpunga wa brown uli ndi zabwino zambiri. M'mawu ake:

• Zakudya zomanga thupi
• Selenium
• Mafuta osungunuka amadzimadzi
• Ma polysaturated Fatty Acids
• Chiwerengero chachikulu cha mavitamini.

Pakukonzedwa, gawo lachiwiri la mankhusu pa chimanga silichotsedwa, lili ndi zofunikira zonse za mpunga. Chifukwa chake, mpunga wa bulauni ndi woyenera kwa odwala matenda ashuga.

Mpunga wakuda wa matenda ashuga

Mpunga wakuda ndi mpunga wamba womwe sunakhazikike kwathunthu. Pambuyo pokonza, mpunga wa bulauni amakhalabe mankhusu ndi chinangwa. Izi zikutanthauza kuti zopindulitsa zimakhalabe m'malo mwake ndipo mtundu uwu wa mpunga umatha kudyedwa ndi anthu odwala matenda ashuga.

Cereal imakhala ndi vitamini B1 yambiri, yofunikira pakugwirira ntchito kwathunthu kwamanjenje ndi mtima. Kuphatikiza apo, mpunga uli ndi mavitamini, ma- micro-, ndi ma macrocell, komanso ma fiber, ndipo kuphatikiza apo, mavitamini a odwala matenda ashuga amapitanso ku thanzi.

Madokotala mwanjira yoti amalimbikitsa mpunga wamafuta kuti asadwale matenda ashuga amtundu wa 2, popeza zakudya zake zimachepetsa shuga m'magazi, pomwe zimapatsa mphamvu zopatsa mphamvu mu zakudya zimachulukitsa. Pali folic acid mu mpunga, umathandiza kuti shuga azikhala bwino.

Mpunga Wamtchire Matenda A shuga

Mpunga wamtchire kapena madzi amadzimadzi amadziwika kwa aliyense monga mtsogoleri wosagwiritsidwa ntchito pakati pa chimanga pankhani ya michere yofunikira, makamaka kwa odwala matenda ashuga amtundu wa 2. Mu mpunga wamtchire pali:

• Mapuloteni
• 18 amino acid
• Zakudya zamafuta
• Vitamini B
• Zinc
• Magnesium
• Manganese
• Sodium

Palibe mafuta ndi mafuta a cholesterol omwe amapezeka. Mu mpunga wakutchire, folic acid ndiowirikiza kasanu kuposa mpunga wa bulauni. Mu shuga, mtundu uwu wa mpunga umatha kudyedwa ndi anthu onenepa kwambiri.

Zopatsa mphamvu zopatsa mphamvu za mpunga wamtchire ndi 101 Kcal / 100 g .Zakudya zambiri zazitali zimatsuka thupi ndi poizoni.

Maphikidwe ochepa a mpunga

Monga mukudziwa, titha kunena kuti zakudya ndizomwe zimapangitsa kupewa komanso kuchiza matenda amtundu wa 2, motero supu zamasamba ndizofunikira kwambiri, maphikidwe azakudya izi nthawi zambiri amakhala ndi mpunga. Ndizovomerezeka kuti anthu odwala matenda ashuga asamadye chilichonse chokoma, koma sichoncho. Pali zakudya zambiri zosangalatsa zopezeka ndi anthu odwala matenda ashuga, kuphatikizapo mpunga.

Msuzi wa chimanga cha brown

Pa supu yomwe muyenera:

• Kholifulawa - 250 g
• Grits zakuda - 50 g
• Anyezi - zidutswa ziwiri
• Wowawasa zonona - supuni
• Batala
• Mitundu.

Peel ndi kuwaza anyezi awiri, onjezerani mpunga mu poto ndi mwachangu. Ikani osakaniza mumphika wamadzi otentha ndikubweretsa phala kuti 50% okonzeka.

Pambuyo pake, mutha kuwonjezera kolifulawa ndikuwiritsa msuzi wina mphindi 15. Pambuyo pa nthawi iyi, onjezerani amadyera ndi supuni wowawasa wowawasa ku msuzi.

Msuzi wamkaka

Pophika muyenera:

• Grits zakuda - 50 g
• Kaloti - 2 zidutswa
• Mkaka - 2 makapu
• mkaka - magalasi awiri,
• Batala.

Sambani, peel, kuwaza kaloti awiri ndikuyika poto ndi madzi. Mutha kuwonjezera batala, kenako ndikuwotcha pamoto wotsika pafupifupi mphindi 10-15.

Onjezani madzi ena ngati adasuluka, ndiye kuti onjezerani mkaka wopanda mchere komanso mpunga wamafuta. Wiritsani msuzi kwa theka la ola.

Chifukwa chiyani chikufunika?

Poyamba, tiyenera kumvetsetsa kuti zakudya zamagulu am'matumbo sizipangika kwa anthu odwala matenda ashuga - m'malo mwake, nthawi zambiri amapanga theka la zakudya zonse zomwe zimadyedwa. Chinanso ndichakuti kwa munthu wamba, zakudya zamafuta nthawi zambiri zimaphatikizidwa ndi shuga, ndi shuga wangwiro, ndipo zakudya zowonjezera zoterezi zimadzetsa kulumpha kwakuthwa mu shuga. Mwanjira ina, kupezeka kwa chakudya chamagulu mu chakudya ndi nthawi yofunikira kwambiri, ndipo zinthu zoterezi zingathe kudyedwa, koma simungadye zomwe zimapatsa Hyperglycemia. Pazifukwa izi, mpunga, kapena, ena mwa mitundu yake, ndi yoyenera pakudya kwa odwala matenda ashuga.

Mpunga ngakhale m'dziko lathu ndi chimodzi mwazinthu zomwe zimakonda kwambiri chakudya, ndipo m'maiko ena aku Asia ndizofunikira kwambiri. Inde, kusagwirizana ndi matenda wamba kungafooketse malo ake, chifukwa chake titha kunena kuti mpunga ndi wovulaza kwa odwala matenda ashuga, koma osati nthawi zonse osati aliyense. Asayansi anazindikira kuti zopatsa mphamvu zamafuta zomwe zimatha kuwonongeka mwachangu sizikupezeka mpunga, ndipo zovuta ndizambiri, koma sizichulukitsa kuchuluka kwa shuga mwachangu. Kenako gluten mulibe mu malonda, omwe ndi allergen wamba omwe amachititsa kuti anthu mamiliyoni ambiri asiye mbewu za ufa wa tirigu.

Mpunga, monga chakudya chilichonse chomwe chimayesedwa zaka zambiri, zimakhala ndi zinthu zingapo zofunikira, popanda zomwe munthu angavutike nazo. Chiphuphu ichi ndi chofunikira pazambiri za mavitamini a B, omwe amayang'anira thanzi lamanjenje, ndipo zimatenganso gawo pakupanga mphamvu yofunikira pakuyenda komanso moyo wamba. Pali mitundu yambiri ya amino acid, popanda zomwe sizingatheke kulingalira kwathunthu maselo atsopano.

M'mawu ena, ndi bwino kuti munthu wathanzi asakane mpunga. Zikuwonekerabe ngati anthu odwala matenda ashuga ayenera kuchita chimodzimodzi.

Mawonekedwe a shuga

Osati kale kwambiri, mpunga unkawonetsedwa mosavomerezeka kwa anthu odwala matenda ashuga, koma kafukufuku waposachedwa wapangitsa asayansi kuti mwina mpunga woyera umapangidwa mu shuga - mumakhala shuga wambiri, ndipo nthawi zina kugwiritsidwa ntchito kwake, ngakhale mwa munthu wathanzi, kumatha kuyambitsa mkwiyo chisautso. Pazifukwa izi lero mutha kungomva kuchokera kwa dotolo woyenera kuti kuletsa kugwiritsa ntchito phala ili, komabe, likugwira ntchito kokha pa mpunga wodziwika bwino. Iwo omwe amakhala ndi chidwi chokhala ndi mwayi wosiyanitsa chakudya chawo amadziwa kuti malonda otere amatha kukhala amitundu yambiri, ndipo kusiyana mumithunzi sikungokhala pazowoneka.

Mwachitsanzo, Kum'mawa, mpunga wa bulauni ndi wotchuka kwambiri, womwe umasiyana ndi mpunga woyera wamba osati mtundu, komanso mankhwala. Zazinthu izi akuti akunena kuti ndizotetezeka chifukwa cha zinthu zambiri zomwe zimapangidwa ndimapangidwe azovuta kwambiri kusiyana ndi zosavuta. Kuchepetsa phala loteroli kumatanthauza kuti chimodzi mwazigawo za mankhusu zimatsalira pazomalizidwa, zomwe zimakhala ndi zinthu zina zambiri zothandiza, pakati pawo, mwachitsanzo, fiber yosungunuka kwa madzi, selenium ndi gulu lowonjezera la mavitamini. Nutritionists samatsutsa mitundu ya bulauni - ndizovomerezeka.

Mitundu ina ya mpunga kwa anthu odwala matenda ashuga ndi yopindulitsa kwambiri - kwambiri kotero kuti akatswiri ena azakudya amawalimbikitsa kuti agwiritse ntchito nthawi zonse. Sitolo yeniyeni ya mavitamini ndi mchere ndi mitundu yofiira ya chimanga, momwe mulingo wa BZHU (kuchuluka kwa mapuloteni, mafuta ndi chakudya) umagwira kwambiri. Pali calcium ndi chitsulo chochuluka, komanso fiber, kotero, izi zimatha kulemeretsa thupi la munthu.

Mpunga wakuda mu mawonekedwe ake umatikumbutsa za mitundu yofiira, koma palinso zinthu zomwe zimapangitsa kuti mankhwalawo akhale amtengo wapatali makamaka kwa odwala matenda ashuga. Kuphatikizidwa kwa mbewu zoterezi kumatha kuchepetsa kuchepa kwa thupi, komwe ndikofunikira kwambiri kwa anthu omwe ali ndi vuto lomweli, omwe nthawi zambiri amakhala onenepa kwambiri. Zimaperekanso kuchuluka kwa ma antioxidants omwe amakupatsani mwayi wokonzanso masisitimu onse amthupi, kuwasunga ali achichepere, komanso kumathandizira kuchotsa kwa poizoni ndi zoopsa zomwe zingakhalepo.

Payokha, kutchulaku kuyenera kupangidwa ndi mpunga wotentha, womwe umafanana kwambiri ndi zoyera. Koma ilinso ndi kuchuluka kwa michere ndi shuga wocheperako.

Zowopsa zomwe zingachitike

Matenda a shuga sindiye kuzindikira komwe kumalola kunyalanyaza miyambo yomwe yaperekedwa, chifukwa chake, ngakhale pogwiritsa ntchito mpunga wovomerezeka mwalamulo, malamulo ena ayenera kutsatiridwa. Makamaka, zakudya za munthu wodwala matenda ashuga mulimonse ziyenera kukhala zokwanira, ndikugonjera zakudya zamafuta a mpunga sizovomerezeka - lingaliro lotere posachedwa limayambitsa matenda.

Komanso, zomwe mitundu yamphesa ya mpunga imalimbikitsidwa kuti izigwiritsidwa ntchito ndi anthu odwala matenda ashuga imafotokozedwa, ndipo mawonekedwe amunthu aliyense payekha amatha kupanga zosintha zawo, chifukwa chake, popanda kukambirana ndi adokotala omwe akupezekapo, simuyenera kuyambitsa zatsopano zilizonse m'zakudya zanu.

Nthawi yomweyo, pali zina mwazinthu zomwe zimapangidwira kuti zomwe zimakhala ndi matenda ashuga zimatsimikizika kuti zimayambitsa zovuta zina.

• Ngakhale phala la mpunga lotamandidwa kwambiri limaloledwa bwanji kwa anthu odwala matenda ashuga, muzikumbukira nthawi zonse kuti sizili choncho ndi mpunga wamba. Pali shuga wambiri mumtundu wotere, ndipo ena mwa iwo ali ndi chisonyezo chachikulu cha glycemic, palibe dokotala m'modzi amene angalimbikitse izi.
• Mutha kukonda mbale za mpunga ndikusangalala ndi mtima wonse kuti adamuloleza kudya, chidwi cha izi sichingapereke zotsatira zabwino m'masiku akubwerawa. Si chinsinsi kuti phala la mpunga limakhala ndi kukonza, chifukwa kugwiritsa ntchito pafupipafupi kumadzetsa kudzimbidwa. Munthu amene sanadziwe zoterezi amakhala pachiwopsezo chokumana ndi mavuto akulu kwambiri.
• Bulauni, ndi mpunga wa bulauni, uli ndi zinthu zambiri zofunikira, komanso vuto limodzi lokha - lili ndi phytic acid. Izi zimapezeka kuti zikuwononga thupi la munthu - makamaka, zimasokoneza kuyamwa kwazitsulo ndi calcium. Popeza mu mpunga wa bulauni michere yamagetsi yofunikira kuti mukhale ndi thanzi simakhalapo, wodwalayo amatha kuvomereza kuti adye kwambiri.

Theoretical Diabetes Menyu

Mchele wampunga pawokha sindiwo chakudya chokondweretsa, chifukwa wodwala wodwala yemwe ali ndi vuto lochepa kwambiri la zakudya amafuna njira iliyonse yomwe ingagwiritsidwe ntchito kuthandiza chakudya kukhala chokoma kwambiri. Komabe, maphikidwe odziwika motengera njere za mpunga amathanso kukhala okoma komanso opanda shuga ambiri, omwe ali ndi ngozi yotere.

Popeza mpunga suyenera kuzunzidwa, nthawi zambiri amapanga msuzi wopepuka kuchokera pamenepo. Maphala omwe amawerengedwa amawonjezeredwa pamenepo pang'ono, chifukwa ndizotheka kuti pang'ono ndi pang'ono matendawa, dotolo wothandizira amaloleza kugwiritsa ntchito mpunga wamba wamba zochuluka. Popeza mbale mumakhala madzi ambiri, ndipo chimanga sichimangowonjezera pamenepo, msuzi wamasamba wozikika umagwiritsidwa ntchito ngati msuzi kuti uongolere kukoma ndi kusakasa. Popewa kudya zopatsa mphamvu zambiri zopatsa mphamvu, zomwe zimapangidwanso kwa anthu odwala matenda ashuga, chakudya choterocho nthawi zambiri chimakhala chopanda zosakaniza ndi nyama komanso chimangokhala chilichonse.

Kachiwiri kutchuka mu menyu a odwala matenda ashuga ndi mitundu yosiyanasiyana ya phala la mpunga, yomwe imatha kukhala malo oyamba, koma osatha chifukwa cholimbikitsidwa kuti musagwiritse ntchito mankhwala mwangozi. Popeza phala la chimanga limakhala ndi pafupifupi zana limodzi, liyenera kuphikidwa pang'ono. Gwiritsani ntchito kuphika ndi zinthu zachilengedwe zokha, kusiya mbewu zomwe zangochitika pompopompo - nthawi zambiri zimakhala ndi mbewu zazing'ono zachilengedwe, koma zimaphatikizidwa ndi shuga. Chifukwa chomaliza sichimalola kutembenuzira mbale kukhala supuni yodzaza bwino pogwiritsa ntchito zipatso - zowonjezera zoterezi ndizovomerezeka, koma pokhapokha sizokoma.

Mitundu ya mpunga wachikuda itha kugwiritsidwanso ntchito kuphika pilaf, koma chakudya choterocho ndi lingaliro la tchuthi cha odwala kuposa chakudya chatsiku ndi tsiku. Nyama ya kuyesera koteroko iyenera kusankhidwa mosamala, kupatsa chidwi ndi mitundu yomwe mafuta amapezeka pang'ono. Njira yabwino yothetsera vuto, ndi bere la nkhuku, koma ngakhale kuti pilaf sayenera kukhala yochuluka kwambiri. Popeza kuti mbale yotereyi mwa njira iliyonse imabweretsa mtolo wambiri m'thupi, muyenera kufunsa dokotala pasadakhale - mwina angakuuzeni kuchuluka kwa zosakaniza, kapenanso kuti aponyere momwe mungawerengere kuchuluka kwazomwe mukugulitsa.

Migwirizano yamagwiritsidwe

Mpunga wopukutidwa ndiwosayenera kwa matenda amitundu iwiri. Koma chilichonse chimasintha ngati, mmalo mwa chinthu choyengeka chopukutidwa, chofukiza choyera chikugwiritsidwa ntchito. Mafuta ake a glycemic ndi otsika kwambiri, ndipo pali mavitamini, michere yambiri ndi michere yambiri. Mpunga, wofiirira, komanso wakuda wakutchire umalimbikitsidwanso kwa anthu omwe ali ndi matenda ashuga.

Mu shuga, mpunga umatha kudyedwa ngati mapala otsekemera kapena amchere, ophika msuzi, mkaka, ndi mtedza, masamba, zipatso zosapsa.

Msuzi Wampunga ndi Kabichi

Kuti mukonze msuziyo, sankhani anyezi awiri ndikuwaphika mu poto ndi 50 g a mpunga wa bulauni ndi batala pang'ono. Kenako ikani osakaniza mumphika wamadzi otentha ndikubweretsa chimangacho osaphika pang'ono. Kenako mutha kuwonjezera 250 g la kolifulawa kapena broccoli ndikuphika kwa mphindi 15. Kenako amadulira masamba ndi supuni wowawasa wowawasa amayamba kulowetsa msuzi.

Kodi sizingadye chiyani ndi matenda ashuga a 2?

Zakudya zambiri za odwala omwe apezeka ndi matenda a shuga a 2 ayenera kudyedwa pang'ono. Izi zikutanthauza kuti muyenera kudya chakudya masana 5-6. Kutumiza kulikonse kuyenera kukhala kocheperako kuti m'mimba mugwaye chakudya.

Mfundo zoterezi ndizofunikira pakudya:

1. Glucose anakhalabe m'malo mwake.
2. Odwala sanadzijambule ndi insulin nthawi zambiri, ndikuchepetsa.
3. Yendetsani mafuta popewa kunenepa kwambiri.

Simungathe kuphonya chakudya choyambirira m'mawa, chifukwa zambiri zimatengera:

1. Kungoyambira tsiku, thupi limadzazidwa ndi mphamvu tsiku lonse.
2. Matenda a mtundu wa glucose amapezeka, omwe amatha kuwuka pambuyo pausiku.

Kusamalira zakudya kwa odwala matenda ashuga ndikofunikira kuti athe kuwunika momwe amadziwika kuti glycemic index - iyi ndi gawo loyezera lomwe limayang'anira zotsatira za zinthu zamagulu a shuga a magazi. Gawo limodzi la index ya glycemic ndi kuchuluka kwa chakudya chamafuta, omwe amapezeka mu 100 g ya mikate yoyera. Kutulutsa kwa glucose kumachitika pambuyo poti mafuta asungunuka.

Ziri pachizindikiro ichi kuti madokotala amawongolera, ndikuthandizira kupangira chakudya cha wodwala aliyense. Kwa odwala omwe ali ndi mtundu wachiwiri wa matenda a shuga, kudya zakudya zokhala ndi index ya glycemic yama unit opitilira 70 sikulimbikitsidwa. Mwachitsanzo, ndizoletsedwa kudya zinthu monga:

• m'makona, chifukwa ali ndi mayunitsi 70,
• uchi wa chilengedwe - 85,
• shuga - 75,
• mbatata ndi zokazinga - 95 ndi zina,
• ma donuts - 70,
• ufa wa mpunga - 95,
• mpunga - 85.

Ndi zoletsedwa kudya kaloti owiritsa, mbatata zosenda, chivwende, maswiti osiyanasiyana, chokoleti, mipiringidzo. Chofunika kwambiri pazakudya ndizakudya zomwe zimapangidwa kuchokera kuzakudya zokhala ndi index yotsika ya glycemic. Koma kuchuluka kwawo ndi kuphatikiza kwake kuyenera kuyesedwa ndikuwerengedwa.

Chifukwa chiyani mpunga ndi wofunikira kwambiri mu mtundu wa shuga

Mu matenda a shuga amtunduwu, shuga amachedwa ndimadzipangidwe olimbitsa thupi, kuphatikiza magazi, zomwe zimapangitsa kuti magazi a osmotic achuluke. Ndi kuchotsedwa kwamadzimadzi kuchokera ku minofu ina, zomwe zimatsogolera pakupanga osmotic diuresis. Impso zimayamba kugwira ntchito kwambiri ndikuchotsa madzimadzi - kuchepa kwa madzi kumayamba. Ndi mkodzo, mchere wambiri, zinthu zofunikira zofunika kuti pakhale mchere wam'mimba komanso mavitamini amathandizidwa. Kuti abwezeretse zomwe zili bwino, odwala amalangizidwa kuti azidya zakudya zopezeka muzinthu zotere. Woimira wamkulu ndi mpunga.

Kafukufuku waposachedwa ndi asayansi aku America ku Harvard University watsimikizira kuopsa kodya mpunga oyera a shuga. Muli kuchuluka kwakukulu kwa glucose pakati pa mitundu yonse ya mpunga. Komanso mpunga ulibe amino acid gluten, kusapezeka kwake ndikomwe kumapangitsa kuti mtundu uwu wa shuga ukhale.

Msuzi wa mpunga wakuda

Musanayambe kuwonjezera mpunga, muyenera kukonzekera msuzi wamasamba. Kuti muchite izi, tengani mbatata imodzi, kaloti angapo, anyezi, mutha kuwonjezera beets kapena maungu. Zonsezi zimadulidwamo tiziduswa tating'onoting'ono ndi kuwiritsa pamoto wochepa. Nthawi yomweyo, ndikofunikira kuti mwachangu anyezi ndi mpunga wa bulauni mu poto, izi zimachitika mu batala, kutentha pang'ono.

Pamapeto pa soseji, mutha kuwonjezera ma clove adyo angapo angapo. Zolemba zonse za poto zimatsanulidwa mu poto, kolumikizidwa wosakaniza ndi kuwonjezera ndikupitiliza kuphika kwa mphindi zina makumi awiri, kutentha pang'ono. Msuzi uwu uli ndi mchere, mavitamini ndi michere yambiri, pomwe umakhalabe ndi mphamvu zambiri.

Pilaf ndi zakudya nyama

Pokonzekera kusodza ndikofunikira kudziwa nyama. Kwa odwala matenda a shuga, kugwiritsa ntchito nyama zopanda mafuta kumalimbikitsidwa. Kwa izi, kalulu, nkhuku, nkhuku, nyama ya mtedza ndi yabwino, mutha kutenga ng'ombe yaying'ono. Ndi zowonjezera zina kuwonjezera:

• Garlic - 2 cloves,
• Anyezi - chidutswa chimodzi,
• Tsabola wa Bell - 2,
• Parsley - nthambi 3-4,
• Katsabola - 3-4 nthambi,
• Basil
• Nandolo.

Asanaphike, ndikofunikira kutsuka mpunga, kenako ndikuwuthira mumtsuko (kunyumba ndibwino kugwiritsa ntchito wophika pang'onopang'ono), kuwonjezera mafuta a masamba, kenako kusakaniza bwino. Nyamayo imadulidwa mutizidutswa tating'ono. Anyezi ndi adyo amakhetsa bwino, zosakaniza zina zonse zimadulidwa kuti zilawe. Mchere ndi tsabola, sakanizani chilichonse ndikukhazikitsa kuphika. Pambuyo pa ola limodzi, pilaf ayenera kukhala wokonzeka.

M'magawo oyamba, chithandizo chamankhwala ndicho njira yayikulu yosungitsira shuga m'magazi. Sitikulimbikitsidwa kuti muyambe kudya nokha, ndibwino kukaonana ndi dokotala.