Ndi mitundu iti ya mkate yomwe imaloledwa kwa odwala matenda ashuga

Zakudya zomanga thupi ndi imodzi mwazinthu zazikulu zomwe zimapangitsa kuti shuga azikhala wathanzi. Ambiri aiwo amapezeka buledi. Koma anthu omwe ali ndi matenda ashuga amafunika kuwongolera kudya zakudya zamagulu ochepa. Simungasiye mkate kwathunthu, chifukwa malonda ali ndi zinthu zambiri zofunikira. Funso ndilakuti, Kodi ndingadye mkate wamtundu wanji wa matenda ashuga a 2?

The zikuchokera ndi zothandiza katundu mkate

Monga tanena kale, buledi ndi chakudya chopatsa mphamvu. Nthawi yomweyo, anthu omwe ali ndi mtundu wachiwiri wa matenda ashuga amayenera kuwunika zakudya zawo pafupipafupi komanso kupatula zakudya zochuluka kuchokera pachakudya. Ndiye kuti, ayenera kutsatira zakudya zosasinthika. Kupanda kutero, zovuta zokhudzana ndi matendawa zimatha kuchitika.

Chimodzi mwazinthu zazikulu za chakudya chotere ndikuwongolera kwa chakudya chamafuta.

Popanda kukhazikitsa kuyang'anira koyenera, ndizosatheka kukhalabe ndi mawonekedwe abwinobwino m'thupi. Izi zimadzetsa kuwonongeka kwa thanzi la wodwalayo komanso kuchepa kwa moyo wake.

Ngakhale kuti mkate uli ndi chakudya chochuluka, sungathe kusiyanitsidwa kwathunthu ndi zakudya zomwe odwala ena amayesa kuchita. Mkate umakhala ndi kuchuluka kwake:

Zinthu zonsezi ndizofunikira kuti thupi la wodwalalo lizigwira ntchito bwino, lomwe limafooka kale chifukwa cha matenda ashuga. Chifukwa chake, mukamakonzekera kudya, akatswiri samasankha mafuta amtunduwu mu zakudya, koma samalani ndi mkate wa matenda ashuga. Komabe, si mitundu yonse ya buledi yomwe ilinso yothandiza kwa matenda ashuga. Kuphatikiza apo, kuchuluka kwa zakudya zatsiku ndi tsiku ndizofunikanso.

Mkate suikidwa pambali pazakudya, chifukwa zimakhala ndi zinthu zotsatirazi:

Mapangidwe a mkate amaphatikiza chakudya chamafuta, chomwe chimathandizira magwiridwe antchito am'mimba.
Popeza mankhwalawa ali ndi mavitamini a B, ndikofunikira kuti magwiritsidwe ake a kagayidwe kachakudya mthupi.
Mkate ndi gwero labwino lamphamvu, motero umatha kukhutitsa thupi ndi icho kwanthaŵi yayitali.
Ndi kugwiritsa ntchito mankhwalawa moyenera, zimakhudza shuga m'magazi.

Anthu omwe ali ndi matenda ashuga sayenera kupereka chakudya kwathunthu. Mkate wa brown ndiwofunika makamaka kwa matenda ashuga a 2.

Poganizira zakudya zomwe zimatsatiridwa ndi iwo, mkate wa odwala omwe ali ndi matendawa mwina ndiye mankhwala opatsa mphamvu kwambiri. Poganizira kufunika kwa mphamvu kwa moyo wabwinobwino, kulephera kugwiritsa ntchito mankhwalawa kumabweretsa zotsatira zoyipa.

Ndi mkate uti womwe umaloledwa kudya?

Koma simungadye mkate wonse. Masiku ano pamsika pali mitundu yambiri yamalonda ndipo si onse omwe ndi othandiza kwa odwala. Ena adzasiyidwa kwathunthu. Choyamba, sikulimbikitsidwa kudya zinthu zopangidwa kuchokera ku ufa wa premium. Anthu odwala matenda ashuga amaloledwa kupaka ufa wophika woyamba kapena wachiwiri.

Kachiwiri, ndikofunikira kuyang'anira nthawi zonse katundu wa glycemic pa thupi. Potsitsa izi, ndizothandiza kwambiri kwa wodwala. Mwa kudya zakudya zoperewera kwambiri m'magazi, wodwalayo amathandizira kapamba wake kuti azigwira ntchito moyenera komanso shuga wogawika m'magazi onse.

Mwachitsanzo, ndikofunikira kufananitsa ndi glycemic katundu wa mkate wa rye ndi zinthu zopangidwa ndi ufa wa tirigu. GN ya chidutswa chimodzi cha rye - zisanu. Magawo a mkate wa GN, pakupanga pomwe ufa wa tirigu unagwiritsidwa ntchito - khumi. Mulingo wambiri wa chizindikiro ichi umakhudza kugwira ntchito kwa kapamba. Chifukwa cha kuchuluka kwamphamvu kwa glycemic, chiwalochi chimayamba kupanga kuchuluka kwa insulini, chifukwa chomwe glucose m'magazi amatsika kwambiri.

Chachitatu, ndi matenda ashuga osavomerezeka kudya:

Confectionery
kuphika batala,
mikate yoyera.

M'pofunikanso kuwunika zigawo za mkate zomwe zikugwiritsidwa ntchito.

XE imodzi imafanana ndi mafuta thwelofu ndi khumi ndi awiri. Ndi mafuta angati omwe amapezeka mu mikate yoyera? Magalamu makumi atatu a chinthu ichi ali ndi magalamu khumi ndi anayi a chakudya, kapena, motero, XE imodzi.

Poyerekeza, kuchuluka kwamtundu wa buledi kumakhala magalamu zana a phala (buckwheat / oatmeal).

Wodwala matenda ashuga ayenera kudya ma XE makumi awiri ndi asanu tsiku lonse. Kuphatikiza apo, zakumwa ziyenera kugawidwa mgawo zingapo (kuyambira zisanu mpaka zisanu ndi chimodzi). Chilichonse chogwiritsa ntchito chakudya chizikhala ndi mafuta.

Akatswiri amalimbikitsa kuphatikiza pazakudya zopangidwa kuchokera ku rye, ndiye kuti, mkate wa rye. Pokonzekera, ufa wa 1 ndi 2nd ungagwiritsidwenso ntchito. Zogulitsa zotere ndizothandiza kwambiri kwa thupi la munthu, zimakhala ndi michere yazakudya ndipo zimathandizira kubwezeretsa kwa glycemia.

Kuphatikiza apo, rye mkate umakhutitsa thupi ndi zinthu zofunikira ndipo, chofunikira kwambiri kwa odwala matenda ashuga omwe ali ndi vuto la kunenepa kwambiri, amakhutiritsa njala kwanthawi yayitali. Chifukwa cha izi, itha kugwiritsidwa ntchito osati kungokhala ndi matenda a shuga, komanso monga njira yolimbana ndi kunenepa kwambiri.

Koma mkate choterocho uyenera kumwedwa pang'ono. Miyezo yapadera imadalira thupi la wodwalayo komanso kuopsa kwa matenda ake. Mulingo wamba umachokera kumagalamu zana limodzi kapena makumi atatu mpaka atatu patsiku. Koma zofunikira zenizeni zimatha kuperekedwa ndi dokotala. Kuphatikiza apo, ngati pali zakudya zamafuta ochulukitsa m'zakudya, kuchuluka kwa mkate womwe umadyedwa kuyenera kukhala kochepa.

Chifukwa chake, kuchokera pachakudyacho ndikofunikira kupatula zinthu kuchokera ku ufa wapamwamba kwambiri wa ufa wa tirigu, zopangidwa ndi confectionery, makeke ndi mikate yoyera. Ndikulimbikitsidwa kugwiritsa ntchito mitundu ya rye.

Ma mkate apadera

Mwa mitundu yambiri ya mkate womwe umaperekedwa pamsika wamakono, zinthu zotsatirazi zololedwa kwa odwala matenda ashuga ziyenera kuyatsidwa:

Mkate wakuda (rye). Pa index ya glycemic ya 51, zinthu zamtunduwu ndizovomerezeka kuti zigwiritsidwe ntchito. Komanso, kupezeka kwake ndizovomerezeka ngakhale m'zakudya za anthu athanzi. Izi zimachitika chifukwa cha kukhalapo kwa fiber mkati mwake, zomwe zimakhudza kugwira ntchito kwa chakudya cham'mimba. Magawo awiri a buledi a ichi (pafupifupi magalamu 50) ali ndi:

zana limodzi makumi asanu ndi limodzi
magalamu asanu a mapuloteni
Mafuta okwana magalamu makumi awiri ndi awiri,
magalamu makumi atatu ndi atatu a chakudya.

Mkate wa Borodino. Kugwiritsa ntchito izi ndizovomerezeka. Mkate wotere umakhala ndi michere yambiri. Mndandanda wake wa glycemic ndi 45. Akatswiri amati kukhalapo kwa chitsulo, selenium, niacin, folic acid, thiamine mkati mwake. Magalamu zana a Borodinsky, omwe amafanana ndi mikate itatu ya mkate, ali ndi:

mazana awiri ndi umodzi kilocalories
magalamu asanu ndi limodzi a mapuloteni
gramu imodzi ya mafuta
magalamu makumi atatu mphambu asanu ndi anayi a chakudya.

Crispbread kwa odwala matenda ashuga. Zimapezeka m'masitolo kulikonse. Zapangidwa mwachindunji kwa odwala matenda ashuga, kuti athe kudyedwa nawo momasuka. Yokhazikitsidwa ndi zinthu zopindulitsa. Popanga mkate chotere, yisiti siigwiritsidwa ntchito, yomwe ndi kuphatikiza kwinanso. Mapuloteni omwe amapanga zinthuzi amalowetsedwa bwino ndi thupi. Magalamu zana amodzi a mkatewo (274 kcal) ali ndi:

magalamu asanu ndi anayi a mapuloteni
magalamu awiri amafuta,
magalamu makumi asanu ndi atatu a chakudya.

Nthambi ya mkate. Zomwe zimapangidwazo zimakhala ndi zopatsa mphamvu pang'onopang'ono, motero kugwiritsa ntchito sikungayambitse kulumpha kwadzidzidzi m'magazi a glucose m'magazi. GI - 45. Mkatewu ndi wofunikira makamaka ku mtundu wachiwiri wa matenda ashuga. Magalamu 30 a mankhwala (40 kcal) amafanana ndi mkate umodzi. Magalamu zana amodzi a mkate ali ndi:

magalamu asanu ndi atatu a mapuloteni
akachisi anayi amafuta,
magalamu makumi asanu ndi awiri a chakudya.

Mitundu yamkate yoperekedwa pamndandandawu ikhoza kudyedwa ndi anthu omwe ali ndi matenda ashuga. Palibenso chifukwa chofufuzira mkate wopanda shuga, chinthu chachikulu ndikusankha mitundu iyi mwazakudya ndikuchepetsa.

Kupatula

Ngakhale akatswiri ati amalimbikitsa kupatula mkate woyera wazakudya za anthu odwala matenda ashuga, nthawi zina, madokotala amalola odwala kuti adye. Izi ndichifukwa choti zopangidwa ndi rye zimakhala ndi mphamvu yowonjezera acidity, yomwe imakwiyitsa mucosa wam'mimba. Chifukwa chake, kugwiritsa ntchito kwawo sikulimbikitsidwa kwa anthu omwe ali ndi vuto la m'mimba. Mavutowa ndi monga:

gastritis
zilonda zam'mimba
Zilonda zopezeka mu duodenum.

Ngati wodwalayo ali ndi matenda amenewa, adokotala amatha kuloleza mkate wake woyera. Koma pang'onopang'ono komanso muyenera kuyanika musanadye.

Chifukwa chake, ngakhale mkatewo uli ndi chakudya chamagulu ambiri, ndiwathanzi, wokhala ndi mavitamini ndi michere yambiri, mankhwala opatsa mphamvu, omwe samalimbikitsidwa kuti asamachotsedwe pazakudya. Koma si mitundu yonse yamtunduwu yomwe imaloledwa kwa odwala matenda ashuga.

Anthu omwe ali ndi matenda ashuga amalangizidwa kuti akane zinthu zopangidwa ndi ufa, zomwe zili mgulu lalitali kwambiri. Komabe, anthu otere ayenera kuphatikizapo mkate wa rye mu zakudya zawo. Pali matenda ena omwe adokotala amatha kuloleza wodwala kuti azigwiritsa ntchito mikate yoyera. Koma ngakhale pankhaniyi, kugwiritsa ntchito kwake kumayenera kukhala kochepa.

Phindu kapena zovuta za munthu wodwala matenda ashuga

Anthu omwe akudwala kagayidwe kazakudya koyipa amayenera kusiya zakudya zokhazikika. Zinthu ngati izi zimatha kudyedwa mukafuna kulemera msanga. Ichi ndi chakudya chamafuta kwambiri chomwe chimayambitsa ma depositi. Fulumizirani phindu ngati muphatikiza mkate ndi zakudya zamafuta.

Mbale zothira ndiye chakudya chachikulu cha anthu ambiri, kuphatikizapo omwe ali ndi matenda ashuga. Ndikosatheka kuyendetsa shuga pazakudya zanu zomwe mumadya kwambiri. Kwa thupi, mkate ndi gwero la shuga. Kupatula apo, chakudya chamagulu ndi ma shuga.

Ngati mungayang'ane pa index ya glycemic, ndiye kuti otetezeka kwambiri kwa odwala matenda ashuga ndi mkate wopanda kanthu.

GI yake ndi 40. Ambiri akuyesera kusankha njira yomwe ili yothandiza kwambiri.

Zakudya zowerengeka zochepa zimakhala ndi mkate waku Ukraine. Zimakonzedwa kuchokera ku chisakanizo cha tirigu ndi ufa wa rye. GI ya mitundu iyi ndi 60.

Mosasamala mtundu wa mkate womwe wasankhidwa, pafupifupi 12 g yamafuta amkati amalowa m'thupi la odwala matenda ashuga aliyense. Koma zomwe zili m'zakudya ndizopamwamba, kotero lingaliro loti lizisiyiratu liyenera kukhala lolondola.

Mukamagwiritsa ntchito:

M'matumbo awiriwo
njira za metabolic zimayambitsidwa,
thupi limadzaza ndi mavitamini a B.

Zinthu zopanga ndi gwero labwino kwambiri lamphamvu. Ngati mumasankha zakudya zokhala ndi index yotsika kwambiri ya glycemic, ndiye kuti muyenera kudya bulawuni wakuda. Koma zochuluka za ufa wa rye zimachulukitsa acidity yake. Izi sizingaphatikizidwe ndi nyama, chifukwa zimasokoneza chimbudzi. Koma mitundu yamdima (mwachitsanzo, Darnitsky) imakhala ndi kuchuluka kwamafuta ambiri. Zimathandizira kuchepetsa cholesterol.

Mitundu yopanda yisiti imakhudza kwambiri mkhalidwe wam'mimba. Koma zophatikiza ndi chakudya, kuchuluka kwa XE ndi GI sikusiyana kwambiri. Chifukwa chake, sitingatchedwe otetezeka kwa anthu omwe akuyesera kuthana ndi vuto la metabolic. Pogwiritsa ntchito zinthu zopanda yisiti, mwayi wowonjezera mphamvu m'matumbo amachepetsedwa.

Mkate Wotsika Pang'onopang'ono

Mu shuga, odwala ayenera kupanga zakudya. Kuti muwongolere shuga lanu, muyenera kuchepetsa kuchuluka kwa zakudya zomwe thupi lanu limapanga kukhala glucose. Popanda kukana chakudya chopatsa mphamvu, hyperglycemia sangathe.

Ngakhale mutatha kudya chidutswa kuchokera ku mitundu ingapo ya tirigu, mumapangitsanso kuchuluka kwa shuga. Inde, kwa thupi, chakudya chamagulu amtundu wa shuga. Insulin amafunikira kuti azilandira. Mu odwala matenda ashuga, kupangika kwa mahomoni a pancreatic nthawi zambiri kumakhala kuchepa. Izi zimayambitsa spikes mu glucose. Thupi la odwala matenda ashuga limavuta kulipirira kwanthawi yayitali.

Insulin imapangidwa pang'onopang'ono komanso silimangiliridwa bwino ndi minyewa. Pomwe kuchuluka kwa glucose mthupi kumakhalabe okwera, ma cell a kapamba amagwira ntchito modzilimbitsa, akumachepetsa. Pamaso pa kunenepa kwambiri, kukana insulini kumawonjezeka. Nthawi yomweyo, zikondamoyo zimatulutsa timadzi tambiri kuti tikwaniritse kuchuluka kwa shuga.

Zotsatira za mkate ndi shuga wamba pa thupi la odwala matenda ashuga ndizofanana.

Kuti atuluke mozungulira wozungulira, odwala ayenera kuchepetsa kudya zakudya zamafuta. Izi zidzatsogolera kutsika kwa kulemera kwa thupi, kusintha kwazomwe zimayimira shuga. Ziwopsezo zomwe zimakhudzana ndi kuchepa kwa chakudya chamafuta zimachepetsedwa.

Apa mupeza maphikidwe a buledi wotsika-carb:

Zakudya Zakudya

Pa mashelufu okhala ndi zinthu za anthu odwala matenda ashuga mungapeze zinthu zomwe zimathandizira kusiya zakudya zomwe zili bwino. Odwala omwe ali ndi vuto la kuchepa kwa mafuta m'thupi amatha kuphatikiza mkate pang'ono m'zakudya.

Amapangidwa kuchokera ku chimanga ndi chimanga. Mwa kupanga mpunga, buckwheat, tirigu, rye ndi mbewu zina zimagwiritsidwa ntchito. Izi ndi zakudya zopanda yisiti zomwe zimapatsa thupi:

mavitamini
CHIKWANGWANI
mchere
mafuta a masamba.

Pankhani ya chakudya chamafuta, mkate samasiyana kwambiri ndi mafuta wamba. Mukamapanga menyu, izi ziyenera kukumbukiridwa.

Zakudya zothandizira

Ndikosavuta kusiya kwathunthu kugwiritsa ntchito mankhwala a ufa. Pochulukitsa, mutha kudya zosakaniza ndi chinangwa. Pogula, muyenera kuyang'ana pazopatsa mafuta. Ngakhale mkate amapitilira shuga pang'onopang'ono, sayenera kuzunzidwa. Kusamala ndikofunikira kwa anthu omwe ali ndi gastroparesis: pamene mankhwala omwe afunsidwa alowa m'thupi, njira yopumira m'mimba imachepera.

Anthu odwala matenda ashuga ali ndi ufulu wophika mkate wawo m'malo wogula. Izi zimachepetsa kuchuluka kwa chakudya chambiri pogwiritsa ntchito zotsekemera. Pokonzekera, odwala matenda a shuga a 2 adzafunika:

wholemeal ufa
chinangwa
yisiti yowuma
mchere
madzi
okometsa.

Zosakaniza zake zimaphatikizidwa kuti mtanda wothira. Iyenera kusakanikirana bwino, tiyeni tiime. Mkulu wokwezekayo ndi womwe ungayikidwe mu uvuni wotentha. Chidziwitso: ufa wa rye wopanda pake. Mtanda kuchokera sikuti nthawi zonse umabuka. Pamafunika luso kuti muphunzire kuphika.

Ngati pali makina azakudya, zosakaniza zonse zimatsanuliridwa mumtsuko. Chipangizocho chimayikidwa pa pulogalamu yapadera. M'mitundu yodziwika, kuphika kumatenga maola atatu.

Mukamasankha mkate womwe mungadye ndi shuga, muyenera kuyang'ana kwambiri za GI, XE ndi zomwe zimapangitsa thupi. M'pofunika kusankha limodzi ndi endocrinologist wopezeka ngati mungathe kugwiritsa ntchito zinthu zamafuta, momwe mungasankhire. Dokotala, kudziwa ngati pali zovuta ndi kayendedwe ka m'mimba, azithandiza kudziwa. Ndikwabwino kuyesa kupereka mkate kwathunthu. Kupatula apo, ichi ndi mankhwala opatsa mphamvu kwambiri, kugwiritsidwa ntchito kwake kumawonjezera kuchuluka kwa shuga mu seramu yamagazi.

Mkulu angadye mkate wambiri patsiku ndi chiyani

Kwa anthu omwe ali ndi matenda ashuga a 2, komanso omwe akufuna kuti achepetse thupi, m'magulu samadya mikate yoyera ndi makeke ena onse omwe amapangidwa kuchokera ku ufa wa tirigu woyamba. Ndiye chifukwa chake muyenera kusiyiratu kupanga izi.

Zinthu zopangidwa ndi mpunga, zomwe zimaphatikizapo ufa wa tirigu, zimalimbikitsidwa kuti zigwiritsidwe ntchito ndi anthu omwe amadalira insulin, koma samalani ndi chidwi chifukwa ndizochita mgawo lachiwiri kapena loyamba.

Chakudya cha rye chokhala ndi chinangwa chimatchuka kwambiri m'zakudya za anthu odwala matenda ashuga, ndipo ufa wa rye wonse umagwiritsidwa ntchito kuphika. Chonde dziwani kuti iwo amene akufuna kuchepa thupi sayenera kudya mkate wotere, chifukwa ma calorie omwe amakhala nawo ndi okwanira 10-15% kuposa omwe amapaka makeke wamba.

Izi zitha kufotokozedwa ndikuti mbewu za rye zonse zimakhala ndi mitundu yambiri yazakudya, koma nthawi yomweyo zimapangitsa kupewa matenda a shuga.

Mkate wa rye umakhala ndi mavitamini a B ambiri, amatenga nawo mbali mu kagayidwe ka munthu, komanso amalola ziwalo zomwe zimagwira mu hematopoiesis kuti zizigwira ntchito bwino. Kafukufuku wambiri wasayansi watsimikizira kuti zakudya zonse zomwe zili ndi rye ndizopatsa thanzi komanso zathanzi kwa anthu.

Komanso, iwo omwe amagwiritsa ntchito zinthu ngati izi akuti kumverera kwodzaza kumatenga nthawi yayitali.

Pezani phukusi la zinthu za shuga zaULERE

Monga matenda onse, shuga imakhala ndi mitundu ingapo yazomwe ingathandize kukhazikitsa bwino thupi komanso kubweretsa zomwe zili ndi shuga.

Monga mukudziwa, nthawi zambiri mankhwala azikhalidwe amapangidwa, kuyambira, kuchokera ku zomwe mayi chilengedwe chimachokera kudziko lakwawo. Zachidziwikire, zopangira zazikuluzikulu za maphikidwe amenewa zimakhala zitsamba ndi mbewu.

Kuchepetsa shuga m'magazi, mutha kugwiritsa ntchito njira iyi, yomwe imangokhala tsamba la Bay ndi madzi otentha. Kuti mukonzekere, thirani zidutswa za tsamba 6 mpaka 10 m'madzi otentha (makapu amodzi ndi theka). Zisiyeni zipite tsiku limodzi. Imwani 50 magalamu musanadye. Njira yovomerezedwa ndikuyambira masiku 15 mpaka 21.

Linden atha kuperekanso chithandizo choyenera. Kuti muchite izi, tengani supuni ziwiri za maluwa ndikuzaza ndi magalasi awiri amadzi otentha. Pambuyo pakupsinjika ndi kulowerera kwa theka la ola, msuzi ungathe kuledzera ngati tiyi.

Mankhwala omwe ali ndi masamba obiriwira angatengedwe limodzi ndi mankhwala.

Njira 1 "rye yanyumba"

Pokonza mkate wamtunduwu, zotsatirazi ndizofunikira:

ufa wa tirigu wolemera magalamu 250,
650 magalamu a ufa wa rye
shuga wonunkhira kuchuluka kwa supuni 1,
mchere wa tebulo wambiri ndi supuni 1.5,
mowa yisiti wambiri magalamu 40,
madzi otentha (ngati mkaka watsopano) 1/2 lita,
mafuta masamba mu supuni 1 imodzi.

Kuphatikiza apo, mafumbawo amaikidwa pamalo otentha kuti buledi amabwereranso ndipo pambuyo pake umayikidwa mu uvuni kuti aphike. Pambuyo pakuphika kwa mphindi 15, kutumphuka kwake komwe kumayenera kukhala kosungunuka ndi madzi ndikuikanso mu uvuni.

Kuphika nthawi kumadula mphindi 40 mpaka 90.

Njira 2 "Buckwheat and Wheat"

Chinsinsi ichi chikuganizira njira yakukonzekera izi pamakina a buledi.

Kamangidwe ka zosakaniza ndi izi:

Buckwheat ufa wolemera 100 magalamu,
kefir yopanda mafuta yokhala ndi ma milliliters 100,
umafunika ufa wa tirigu wolemera magalamu 450,
madzi ofunda okhala ndi mililita 300,
mwachangu yisiti supuni ziwiri,
masamba kapena mafuta azitona supuni ziwiri,
supuni 1 yotseka shuga,
tebulo mchere 1.5 supuni.

Njira yophikira mtanda ndi njira yophikira ndi yofanana ndi njira yoyamba.

Chilichonse chomwe mkate angasankhe kwa wodwala yemwe ali ndi matenda ashuga, nthawi zonse ndikofunikira kukumbukira lamulo limodzi - iyi ndiye phindu lalikulu kwa thupi.

Chinsinsi chopangira buledi wachikale mumakina a mkate kapena uvuni ndi chosavuta. Kuti muchite izi, muyenera chinangwa ndi ufa wapansi pansi, madzi ndi mchere. M'malo mwa shuga, fructose. Yisiti imangoyuma.

Ngati yophika mu makina a mkate, mumangofunika kugona tulo tosankha zonse ndikusankha momwe mungafunire ("Normal mkate"). Pambuyo pa nthawi yoikika, mankhwalawo amatha kuchotsedwa ndikudyedwa.

Tekinoloje yophika mu uvuni ndiyosiyana pang'ono. Kuti muchite izi, zinthuzo zimasakanikirana mosiyanasiyana, ndiye kuti patapita kanthawi pang'ono mtanda umayikidwa mu nkhungu yothira mafuta amasamba ndikuyika mu uvuni womwe umakhala preheated mpaka 200 ° C.

Kuphatikiza apo, kuti mkatewo ukhale wophika kwambiri, amautulutsa ukakonzeka, pang'ono pang'onopang'ono pamwamba pa chinthucho ndikuchiyika mu uvuni kwa mphindi zina zisanu. Lawani izi.

Koma osati nthawi zonse m'masitolo amzinda wanu mungapeze mitundu yambiri yomwe ili yothandiza kwa odwala matenda ashuga. Zikatero, mutha kuphika nokha. Chinsinsi chophikira ndi chosavuta, koma muyenera kukhala ndi makina anu apanu a buledi.

Kupeza zakudya zapadera za anthu odwala matenda ashuga nthawi zina kumakhala kovuta. Chochita pankhaniyi? Momwe mungasinthire mkate? Kapenanso, mutha kugwiritsa ntchito masikono apamtima kapena makeke.

Kuphatikiza apo, zida zamakono zimakulolani kuti muzidziphika nokha mkate kunyumba. Maphikidwewo ndi osavuta ndipo safuna chidziwitso chapadera kapena matekinoloje, koma ndi thandizo lawo mutha kuphika chinthu chokoma, chatsopano, komanso chofunikira kwambiri, chopatsa thanzi nthawi iliyonse.

Mukamaphika buledi wopangidwa ndi anthu, wodwala matenda ashuga ayenera kutsatira bwino njira yabwino. Kusintha pawokha kuchuluka kwa zosakaniza mmwamba kapena pansi kungapangitse kukulira kwa index ya glycemic ndi kudumpha kwa glucose.

Chinsinsi cha mkate

125 g tirigu wopaka, oat ndi ufa wa rye,
185-190 ml ya madzi
3 tbsp. l nseru zopsa.
ikhoza kuwonjezera 1 tsp. fennel, caraway kapena coriander.

Phatikizani zosakaniza zonse zowuma m'mbale imodzi. Sakanizani madzi ndi wowawasa padera.
Mu slide yopangidwa ndi ufa, pangani kufooka pang'ono ndikutsanulira zinthu zamadzimadzi pamenepo. Sakanizani bwino ndi kukanda mtanda.
Phatikizani mbale yophika ndi mafuta kapena mafuta a mpendadzuwa. Dzazani chidebe ½ ndikusiyirani mtandawo pamalo otentha kuti mufikeko. Izi zimatenga maola 10-12, choncho ndibwino kuphika mtanda usiku, ndipo m'mawa kuphika mkate.
Mkate wofesedwa ndi wakucha, ikani mu uvuni, preheated mpaka 200 ° C. Kuphika kwa theka la ora, kenako muchepetse kutentha mpaka 180 ° C ndikusunga mkatewo mu kabati kwa mphindi 30 zina. Osatsegula uvuni nthawi yamapulogalamu. Mapeto ake, onetsetsani kuti muli okonzeka ndi dzino kuti: ngati mutaboola mkatewo nkukhalabe wouma - mkatewo ndi wokonzeka, mutha kuupeza.

Chinsinsi chamakina a mkate

Kusiyanaku ndikoyenera kwa eni makina amkati. Kuti mukonze mkate wa anthu odwala matenda ashuga, ikani zinthu zotsatirazi m'mbale ya chida: ufa wamphesa, rye chinangwa, mchere, fructose, yisiti wowuma, ndi madzi. Yatsani njira wamba yophika. Mu ola limodzi, mkate wonunkhira komanso wathanzi udzakhala wokonzeka.

Wophika mkate wophika pang'ono

Pokonzekera mkate wa tirigu wa matenda ashuga, konzekerani izi:

850 g wa ufa wosalala wa tirigu,
500 ml ya madzi ofunda
40 ml ya mafuta masamba,
30 g uchi wa uchi, 15 g yisiti yowuma,
shuga ndi 10 g mchere.

Mu mbale yakuya, phatikizani shuga, mchere, ufa ndi yisiti. Onjezani mafuta ndi madzi pazakumwa zowuma, gwiritsani ntchito bwino mtanda mpaka kusiya kumamatira ku mbale ndi manja. Wonongerani mbale ya multicooker ndi batala (poterera kapena masamba) ndikuyika mtanda.
Yatsani chida "Multipovar" kwa ola limodzi (kutentha kwa 40 ° C). Pambuyo pa nthawi iyi, sankhani ntchito ya "Bake" ndikusiyira mkatewo kwa maola ena 1.5. Kenako mutembenuzire ndikusiya kukaphika kwa mphindi 30-45. Chotsani mkate womalizidwa mbale ndi kuzizira.

Ndikulimbikitsidwa kwa odwala omwe ali ndi matenda a shuga kuphatikiza mkate m'zakudya, koma kusankha mitundu yokhayo yoyenera ndikuwona momwe mungagwiritsire ntchito momwe mungagwiritsire ntchito.

Chosakaniza cha rye mkate

Rye ufa - 3 makapu
Tirigu - 1 chikho
Yisiti - 40 g
Shuga - 1 tsp.
Mchere - 0,5 tsp.
Madzi ofunda (osasankhidwa) - 0,5 malita
Molasses yakuda - 2 tsp.
Mafuta a mpendadzuwa (maolivi otheka) - 1 tbsp. l

Wotcha padera ndi rye ufa. Sakanizani theka la ufa wa tirigu wophika ndi rye, kusiya zina zonse kuti mukhale ndi chikhalidwe choyambira, chomwe chakonzedwa motere:

Sakanizani ma molasses, yisiti ndikuwonjezera madzi ofunda (galasi losakwanira).
Onjezani ufa wa tirigu.
Kanda bwino bwino ndikuyika pamalo otentha kuti muuke.
Onjezani mchere ndi ufa wosakanizidwa woyera ndi rye, kutsanulira m'madzi otsala, kusakaniza, kuthira mu mafuta ndikusakanikanso.
Kukhazikika bwino pafupifupi maola awiri (zimatengera kutentha kwa chipinda ndi mtundu wa yisiti).
Mtandawo ukadzuka, uyikeni patebulopo, uukaze bwino ndikuuyika mu nkhungu yodzazidwa ndi ufa.
Ikani ola lina, pamwamba pa mtanda uyenera kuphimbidwa ndi thaulo.
Tenthetsani uvuni ndi kutentha kwa madigiri 200. Ikani fomu yoyesamo. Kuphika kwa mphindi 30 mpaka 40.
Mukatha kuphika, kuwaza mkate pang'onopang'ono ndi madzi pamwamba, ndikumangirira kwa mphindi 5-10 mu uvuni womwe wasokonekera kale. Chotsani, kuziziritsa pang'ono (mpaka kutentha), kudula.

Mkate wa matenda ashuga ungathe kukonzedwa palokha, pogwiritsa ntchito makina azakudya kapena uvuni wamba.

Tikukupatsirani maphikidwe okhawo a zinthu zophika matenda ashuga:

Mapuloteni-chinangwa 125 g a kanyumba tchizi ndi 0% mafuta ndi foloko, knead mu mbale, kuwonjezera 4 tbsp. oat chinangwa ndi 2 tbsp tirigu, mazira 2, 1 tsp kuphika ufa. Sakanizani zonse bwino ndikuyika mawonekedwe. Nthawi yophika - mphindi 25 mu uvuni,
oat. Timatenthetsa pang'ono 300 ml ya mkaka wosafunikira, kuwonjezera 100 g wa oatmeal, 1 dzira, 2 tbsp. mafuta a azitona. Payokha, bwezerani ndi kusakaniza 350 g wa ufa wachiwiri wa tirigu ndi 50 g wa ufa wa rye, pambuyo pake timasakaniza chilichonse ndi mtanda ndikuwuthira mbale yophika. Poyeserako, pangani kukhazikika ndi chala chanu ndikutsanulira 1 tsp. yisiti yowuma. Kuphika pa pulogalamu yayikulu kwa maola 3.5.

Muthanso kupeza maphikidwe ena a zakudya zaphika za shuga pa intaneti.

Zinthu zophika buledi zitha kuphikidwa mu uvuni palokha. Pankhaniyi, kuphika kumakhala ndi thanzi komanso kupatsa thanzi, monga momwe amakonzera popanda shuga. Maphikidwe ophika opanga makeke ndizosavuta. Rye ndi mkate wa chinangwa wokhala ndi matenda a shuga a mtundu 2 ndi 1 amalimbikitsidwa kuti aziphika kaye. Zosakaniza zazikuluzikulu zamaphikidwe opanga makeke ndi izi:

ufa wosalala (ndizotheka m'malo mwa buckwheat), pang'ono tirigu,
yisiti yowuma
bowa kapena wokoma,
madzi ofunda
mafuta a masamba
kefir
chinangwa.

Pakusowa uvuni, buledi amaphika mukaphika pang'onopang'ono kapena m'makina osenda mkate. Mkate wophika umakonzedwa m'njira yolimba, pambuyo pake umathiridwa mu nkhungu ndikuwuphika mpaka kuphika. Ngati mungafune, mu zinthu zopangidwa ndi mkate kunyumba ndizotheka kuwonjezera njere, mtedza, ndi mbewu za fulakesi. Kuphatikiza apo, ndi chilolezo cha adotolo, ndizotheka kuphika mkate wa chimanga kapena zophika ndi zipatso ndi zipatso zosaphatikizidwa.

Kuyambira ndili mwana, ana mdziko lathu amaphunzitsidwa kukonda buledi ndikuwalemekeza. Anthu ambiri omwe ali ndi matenda a shuga amakhala ndi nkhawa ndi zoletsa zomwe azidya.

Funso loti shuga ndi buledi ndizoyenera ndi limodzi mwoyamba kwa omwe amapezeka ndi izi. Aliyense wodwala matenda ashuga ayenera kudziwa kuti mkate wa matenda a shuga ungadyedwe, koma wowerengeka.

Kutsatira zakudya, udindo ndi kumvetsetsa mtundu wa mkate woti mudye ndi shuga kungakuthandizeni kukhala moyo wonse.

Moyo

Anthu odwala matenda ashuga ayenera kuyang'anitsitsa zakudya zawo. Kulekerera kulikonse kumatha kukulitsa mkhalidwe wa wodwalayo. Malamulo 4 omwe ayenera kutsatiridwa mosamalitsa amathandiza kupewa mavuto azaumoyo:

Zakudya zoyenera.
Mtendere wa mumtima.
Zochita zolimbitsa thupi popanda kugwira ntchito mopitirira muyeso.
Kuwongolera matenda osachiritsika.

Mwina zotheka matenda, ndi kukana zakudya

Odwala onse omwe amayang'aniridwa ndi achipatala nthawi zonse amatha kukhala pachiwopsezo ngati akana zakudya zomwe zaperekedwa kapena ngati zimasuliridwa molakwika.

Mwa zina zowopsa zomwe zimachitika kwa odwala matenda ashuga ndi omwe amatchedwa gulu lachiwopsezo, kulowa momwe wodwalayo nthawi zina kumakhala kovuta kuti awasunge. Mu gulu lowopsa, thupi lonse limavutika, zomwe zimagwira ntchito zomwe sizingatheke kulosera.

Chimodzi mwazotsatira zoyipa izi ndi vuto lotchedwa ketoacidosis. Mukuwonekera kwake, wodwalayo amatha kumva bwino kwambiri. Vutoli limafanana kwambiri ndi odwala omwe ali ndi matenda a shuga 1. Izi zitha kutsogoleredwa ndi zowawa, kuperewera kwa zakudya m'thupi kapena kuchitapo kanthu opaleshoni.

Phindu ndi zovuta za mkate kwa odwala matenda ashuga

Kuphatikiza pa zabwino zake, kuphika kumavulaza thupi la wodwala yemwe ali ndi matenda ashuga. Pogwiritsa ntchito mikate yoyera, dysbiosis ndi flatulence zimayamba.

Kuphatikiza apo, uwu ndi mtundu wapamwamba wamafuta ophikira, amathandizira kupindula kwambiri. Zakudya zamtundu wakuda zimachulukitsa acidity yam'mimba ndipo zimayambitsa kutentha kwa mtima.

Kuphika kwa nthambi sikulimbikitsidwa kwa odwala omwe ali ndi matenda a m'mimba thirakiti. Dokotala woyenera amatha kunena mtundu woyenera wa kuphika womwe umaloledwa kwa odwala matenda ashuga.

Zakudya Zakudya

Chakudya chopatsa thanzi ndichofunikira komanso chofunikira m'moyo wa munthu aliyense. Odwala omwe ali ndi matenda osokoneza bongo a shuga, gawo la zakudya liyenera kukhala lachiwiri pambuyo pa mankhwala.

Zakudya zonse za wodwala ziyenera kulamulidwa kwathunthu ndi adokotala omwe amapezekapo. Kutengera ndi zisonyezo payekha, dokotala amalangizanso wodwalayo za zakudya zonse m'thupi lonse la matendawa.

Zakudya zonse zoyambirira za wodwalayo ziyenera kudzazidwa ndi shuga ndi zakudya zokhala ndi shuga pang'ono momwe zingatheke - ichi ndi chimodzi chofala komanso lamulo limodzi kwa onse odwala matenda a shuga.

Komabe, odwala onse ayenera kukumbukira lamulo limodzi lofunikira - kupatula "chakudya chopepuka" muzakudya zawo. "Zakudya zopepuka" zimatanthawuza zakudya zonse zomwe zimakhala ndi shuga wambiri. Izi ndi monga: makeke, masikono, makeke onse, zipatso zotsekemera (nthochi, mphesa), maswiti onse ndi maswiti, jamu, jamu, jamu, chokoleti, chofufumitsa, buledi woyera.

Komanso, odwala matenda ashuga ayenera kumvetsetsa kuti kudya zakudya kumayenera kukhala kochepa komanso kumagawidwa m'magawo ang'onoang'ono angapo. Lamulo loterolo limakupatsani mwayi wosintha momwe muliri, popanda kupanga mavuto ndi kudumphira m'magazi a shuga.

Mfundo zonse za zakudya za anthu odwala matenda ashuga zimapangidwa kuti zibwezeretsenso njira zonse za metabolic mthupi. Komanso, wodwalayo ayenera kuwunika zomwe amadya, kuti zisayambitse kuchuluka kwa shuga m'magazi.

Kwa odwala matenda ashuga onse, timalimbikitsidwanso kuwerengera zopatsa mphamvu. Izi zikuthandizani kuti muzilamulira chakudya chonse.

Izi zingathe:

khalani ndi ogulitsa,
pangani kunyumba.

Ngati tikulankhula za malo ogulitsa osiyanasiyana, muyenera kusamala ndi mitundu yosiyanasiyana pansi pa dzina "Diabetes", chifukwa opanga sadziwa nthawi zonse zomwe ziyenera kuphatikizidwa mu Chinsinsi cha zinthu zotere za buledi.

Kunyumba, mumatha kuphika buledi wa rye mumakina a mkate, uvuni komanso ngakhale wophika pang'onopang'ono.

Nthawi zina, madokotala amatha kukulolani kudya zakudya zophikira zoyera - koma izi sizitanthauza kuti mutha kuzidya momwe mungafunire. Chochita choterocho chimaloledwa chochepa kwambiri komanso kwa okhawo omwe ali ndi matenda am'mimba:

gastritis
zilonda zam'mimba
zilonda zam'mimba.

Cholinga chotsitsimutsa chakudyacho - kuphika kwa rye kumawonjezera acidity ndipo kumapangitsa kukhumudwitsa mucosa. Koma m'malo otere, mikate yoyera imaphika bwino mu uvuni, chifukwa zinthu zatsopano zophika bwino "zimayambira" njira yophimbira mofulumira m'mimba.

Ndi njira iti yomwe odwala matenda ashuga angagwiritse ntchito kuti awerenge molondola kuchuluka kwa zinthu zomwe zasungidwa menyu, komanso zakudya zoyenera, poganizira mtundu wa shuga, zopatsa mphamvu za calorie ndi chakudya chamagulu?

Samalani

Malinga ndi WHO, chaka chilichonse padziko lapansi anthu 2 miliyoni amafa chifukwa cha matenda ashuga komanso zovuta zake.Pokhapokha pakhale thandizo loyenerera la thupi, matenda ashuga amabweretsa mavuto osiyanasiyana, pang'onopang'ono kuwononga thupi la munthu.

Mavuto ambiri omwe amakonda ndi awa: matenda ashuga a m'mimba, nephropathy, retinopathy, zilonda zam'mimba, hypoglycemia, ketoacidosis. Matenda a shuga amathanso kupititsa patsogolo chotupa cha khansa. Pafupifupi nthawi zonse, wodwala matenda ashuga amwalira, akulimbana ndi matenda opweteka, kapena amasintha kukhala munthu wolumala.

Kodi anthu odwala matenda ashuga amatani? Endocrinological Research Center ya ku Russia Academy of Medical Sayansi idachita bwino

Mkate wa brown

Mkate wa brown umaphikidwa kuchokera ku ufa wonse wa rye. Ndikosavuta kukhudza, imakhala ndimtambo wakuda, ndipo kakomedweko kamakhala kolemba wowawasa. Imakhala yopanda mafuta, ili ndi chakudya chovomerezeka. Kugwiritsa ntchito kwazinthuzi sikungapangitse kukula kwambiri komanso kwamphamvu kwa shuga. Mkate wa bulauni umaphatikizidwa mwa anthu omwe ali ndi zilonda zam'mimba kapena acidity yam'mimba, gastritis.

Rye mkate

Mkate wa rye umakhala ndi fiber yambiri, yomwe imayendetsa matumbo ndikuthandizira kuchotsa cholesterol yoyipa. Izi zimathandizanso kuti munthu akhale ndi matenda ashuga. Kuphatikiza apo, mankhwalawa amaphatikizapo mchere wothandiza: selenium, niacin, thiamine, chitsulo, folic acid ndi riboflavin. Endocrinologists ndi akatswiri a zaumoyo amalimbikitsa kuphatikiza mkate wa rye muzakudya za tsiku ndi tsiku, kutsatira zovomerezeka. Pa chakudya chimodzi, amaloledwa kudya mpaka 60 g ya malonda.

Nthambi ya mkate

Amapangidwa kuchokera ku ufa wa rye wopangidwa ndi nthangala zamphepete. Ilinso ndi mawonekedwe apamwamba azinthu zazomera, michere yopindulitsa ndi ma amino acid. Mkate wosankhidwa ungathe kudyedwa ndi shuga.

Kusankha ndi malamulo ogwiritsira ntchito

Kusankha kwa zakudya zamtundu wa mkate kuyenera kufikiridwa mosamala kwambiri. Monga momwe masewera amasonyezera, mawu akuti "matenda ashuga" samagwirizana kwenikweni ndi zenizeni, ndipo kapangidwe kake kangakhale kovulaza kwa odwala matenda a shuga. Izi ndichifukwa choti mumaphika ophika ambiri amagwiritsa ntchito ufa wa premium chifukwa chidziwitso chochepa cha zamankhwala.

Mukamasankha malonda, phunzirani bwino zolembedwazo ndi kapangidwe kake, lingalirani zosakaniza ndi zopatsa mphamvu za 100 g za malonda. Kuti muwerengedwe, pamafunika kuchuluka kwapadera - mkateyo (XE), womwe umawerengera chakudya. Chifukwa chake, 1 XE = 15 g yama chakudya = 2 insulin. Mtundu wa tsiku ndi tsiku wa odwala omwe ali ndi matenda a shuga 2 ndi 18-25 XE. Bulu lomwe limalimbikitsa ndi 325 g pa tsiku, logawidwa katatu.

Mukamasankha malonda ndikudziwa mtundu wake, endocrinologist ingakuthandizeni. Adotolo apanga menyu abwino ndi kuwonjezera kwa mkate, zomwe sizingapangitse kuti mulumike mu glucose ndipo sangakhale bwino.

Nthawi zina kupeza mkate wapadera wa matenda ashuga sikophweka. Chochita pankhaniyi? Kapenanso, mutha kugwiritsa ntchito masikono apamtima kapena makeke. Kuphatikiza apo, makina a mkate ndi uvuni amakulolani kuphika nokha kunyumba. Maphikidwewo ndi osavuta ndipo safuna chidziwitso chapadera kapena matekinoloje, koma ndi thandizo lawo mutha kuphika chinthu chokoma, chatsopano, komanso chofunikira kwambiri, chopatsa thanzi nthawi iliyonse.

Mfundo zoyambirira za zakudya

Odwala omwe ali ndi matenda a shuga omwe mwadala kapena osadziwa satsatira zakudya asanakudziwitse, chifukwa cha kuchuluka kwa chakudya chamagulu m'zakudya, chidwi cham'magazi kupita ku insulin imatayika. Chifukwa cha izi, glucose m'magazi amakula ndikusunga kwambiri. Tanthauzo la chakudya kwa odwala matenda ashuga ndikubwerera m'maselo omwe adataya chidwi ndi insulin, i.e. luso la shuga.

Kuchepetsa kuchuluka kwama kalori ambiri ndikusungabe mphamvu yake yamthupi.
Gawo lamphamvu lazakudya liyenera kukhala lofanana ndi kugwiritsidwa ntchito kwenikweni kwa mphamvu.
Kudya pafupifupi nthawi yomweyo. Izi zimathandizira kuti magawo azigwira bwino ntchito komanso njira yofananira ya kagayidwe kachakudya.
Chakudya chovomerezeka cha 5-6 patsiku, chokhala ndi zoziziritsa kukhosi - izi ndizowona makamaka kwa odwala omwe amadalira insulin.
Yemweyo (pafupifupi) caloric kudya zakudya zazikulu. Zakudya zambiri zam'mimba zimayenera kukhala m'masiku oyamba a tsiku.
Kugwiritsa ntchito kovomerezeka kwa zinthu zololedwa mu mbale, osangoyang'ana pa eni ake.
Kuwonjezera masamba abwino, okhala ndi masamba ambiri mndandanda wazololedwa kuzakudya zilizonse kuti apange machulukidwe ndikuchepetsa kuyamwa kwa shuga wosavuta.
Kusintha shuga ndi zotsekemera zotetezedwa komanso zotetezeka m'malo ochepa.
Makonda azakudya zamafuta omwe amakhala ndi masamba (yogati, mtedza), popeza kutha kwa mafuta kumachepetsa kuyamwa kwa shuga.
Kudya maswiti pokhapokha zakudya zazikulu, osati panthawi yazakudya, pokhapokha pali kulumpha kowopsa m'magazi a magazi.
Kuletsa okhazikika kufikira kuphatikizidwa kwathunthu kwamakanikidwe a mafuta am'mimba.
Chepetsani chakudya chamagulule.
Kuchepetsa kuchuluka kwa mafuta a nyama muzakudya.
Kuchotsa kapena kuchepetsa kwambiri mchere.
Kupatula pa kuwonongera, i.e. kugaya chakudya thirakiti lochuluka.
Kupatula kudya mukangolimbitsa thupi kapena masewera.
Kuchotsera kapena kuletsa mowa pang'ono (mpaka 1 wogwira masana). Osamamwa pamimba yopanda kanthu.
Kugwiritsa ntchito njira zophikira pakudya.
Kuchuluka kwa madzimadzi aulere tsiku lililonse ndi 1.5 malita.

Zina mwa zakudya zoyenera kwa odwala matenda ashuga

Palibe chifukwa choti musanyalanyaze chakudya cham'mawa.
Simungathe kufa ndi njala ndikutenga nthawi yopumira.
Chakudya chomaliza sichinadutse 2 maola asanagone.
Zakudya siziyenera kutentha kwambiri komanso kuzizira kwambiri.
Pakudya, masamba amayambitsidwa kudya, kenako zakudya zamapuloteni (nyama, tchizi cha kanyumba).
Ngati pali chakudya chambiri mu chakudya, payenera kukhala ndi mapuloteni kapena mafuta oyenera kuti muchepetse kuthamanga kwa chimbudzi chakale.
Ndikofunika kumwa zakumwa zololedwa kapena madzi musanadye, ndipo osamwa nawo.
Pokonzekera cutlets, buledi sugwiritsidwa ntchito, koma mutha kuwonjezera oatmeal ndi masamba.
Simungathe kuwonjezera GI yazogulitsa, kuphatikiza iyo, kuwonjezera ufa, kuphika mikate ndi ma batter, kulawa ndi mafuta komanso kuwira (beets, maungu).
Mopanda kulekerera bwino zamasamba ophika, amapanga mbale zophika kuchokera kwa iwo, pasitala wosiyanasiyana ndi zipatso.
Idyani pang'onopang'ono komanso m'magawo ang'onoang'ono, kutafuna chakudya mosamala.
Kusiya kudya kuyenera kukhala pofika 80% (malinga ndi momwe mukumvera).

Kodi glycemic index (GI) ndi chiyani ndipo chifukwa chiyani odwala matenda ashuga amafunika?

Ichi ndi chizindikiro cha kuthekera kwa zinthu atalowetsa thupi kuyambitsa kuchuluka kwa shuga m'magazi. GI ndi yofunika makamaka pa matenda oopsa a shuga.

Zogulitsa zilizonse zimakhala ndi GI yake. Momwemo, kukwera kwake, msambo wamagulu a shuga umakwera pambuyo poti ugwiritsidwa ntchito komanso mosiyanasiyana.

Gulu la GI limagawana zinthu zonse ndizopamwamba (zopitilira 70), sing'anga (41-70) ndi GI yotsika (mpaka 40). Matebulo okhala ndi zopezeka m'magulu awa kapena pa intaneti zowerengera GI zimatha kupezeka pamawonekedwe azomwe zimagwiritsidwa ntchito pa moyo watsiku ndi tsiku.

Zakudya zonse zokhala ndi GI yayitali sizimachotsedwa muzakudya kupatula zomwe zimapindulitsa thupi lanu ndi matenda ashuga (uchi). Pankhaniyi, GI yathunthu yazakudya imachepetsedwa chifukwa choletsa zina zamtundu wamafuta.

Zakudya zodziwika bwino ziyenera kukhala ndi zakudya zokhala ndi GI yotsika (makamaka) ndi sing'anga (yochepa).

Kodi XE ndi momwe mungawerengere?

XE kapena mkate mkate ndi njira inanso yowerengera chakudya. Dzinali limachokera ku chidutswa cha mkate “wa njerwa”, womwe umapezeka pokhazikitsa mkate mzidutswa, kenako theka: ndi gawo la gramu 25 lomwe lili ndi 1 XE.

Zakudya zambiri zimakhala ndi zomanga thupi, pomwe zonse zimasiyana mosiyanasiyana kapangidwe kake, katundu wake ndi zopatsa mphamvu. Ichi ndichifukwa chake zimakhala zovuta kudziwa kuchuluka kwa chakudya masiku onse, zomwe ndizofunikira kwa odwala omwe amadalira insulin - kuchuluka kwa mafuta omwe amadyedwa ayenera kuyenderana ndi mlingo wa insulini womwe umaperekedwa.

Makina owerengera awa ndi apadziko lonse lapansi ndipo amakupatsani mwayi kuti musankhe mtundu wa insulin wofunikira. XE imakulolani kuti mudziwe gawo lama carbohydrate osalemera, koma mothandizidwa ndi maonekedwe ndi mavidiyo achilengedwe omwe ali oyenera kuzindikira (chidutswa, chidutswa, galasi, supuni, ndi zina). Ataganizira kuchuluka kwa XE yomwe angadye mu 1 piritsi komanso kuyeza shuga m'magazi, wodwala yemwe ali ndi matenda osokoneza bongo a shuga amatha kuperekera mlingo woyenera wa insulini mwachidule asanadye.

1 XE ili ndi magalamu 15 a chakudya cham'mimba,
mutatha kudya 1 XE, shuga wamagazi amawonjezeka ndi 2.8 mmol / l,
kuphunzira 1 XE imafuna 2 mayunitsi. insulin
chilolezo cha tsiku ndi tsiku: 18-25 XE, ndikugawa zakudya 6 (zokhwasula-khwasula ku 1-2 XE, zakudya zazikulu pa 3-5 XE),
1 XE ndi: 25 gr. mikate yoyera, 30 gr. buledi wa bulauni, theka kapu ya oatmeal kapena buckwheat, apulo 1 wapakatikati, 2 ma PC. prunes, etc.

Zakudya Zololedwa Komanso

Mukamadya ndi shuga - zakudya zovomerezeka ndi gulu zomwe zimatha kudya popanda choletsa.

GI Yotsika:	Wapakati GI:
adyo, anyezi, Tomato tsamba letesi anyezi wobiriwira, katsabola, broccoli Mphukira zam'mera, kolifulawa, kabichi yoyera, tsabola wobiriwira zukini nkhaka katsitsumzukwa nyemba zobiriwira mpiru wabata zipatso zosapsa bowa biringanya mtedza mpunga mtedza wobiriwira fructose soya owuma, Zipatso zatsopano nyemba zamzitini, chokoleti chakuda 70%, chipatso cha mphesa plums ngale barele chikasu chogawanika, chitumbuwa mphodza mkaka wa soya maapulo mapichesi nyemba zakuda mabulosi marbleade (wopanda shuga), bulosi kupanikizana (wopanda shuga), mkaka 2% mkaka wonse sitiroberi mapeyala osaphika mbewu zouma mkaka wa chokoleti ma apricots owuma kaloti wosaphika yogati yachilengedwe yopanda mafuta, nandolo zouma zobiriwira nkhuyu malalanje ndodo za nsomba nyemba zoyera madzi apulosi achilengedwe, malalanje achilengedwe, phala chimanga (mamalyga), nandolo zatsopano zobiriwira, mphesa.	nandolo zamzitini, nyemba zachikuda mapeyala amzitini, mphodza mkate wa chinangwa madzi a chinanazi achilengedwe, lactose buledi wa zipatso madzi a mphesa achilengedwe, madzi a mphesa zachilengedwe gululi oatmeal buledi wankwashi, zikondamoyo spaghetti pasitala tchizi mpunga wa bulauni phala la buckwheat kiwi chinangwa yogathi yabwino, makeke amphaka saladi wa zipatso mango papaya zipatso zokoma
	Zogulitsa zomwe zili ndi malire GI - ziyenera kukhala zochepa, komanso odwala kwambiri shuga, zotsatirazi siziyenera kuperekedwa:
	chimanga chokazinga nandolo zoyera ndi mbale kuchokera pamenepo, ma hamburger buns, biscuit beets nyemba zakuda ndi mbale kuchokera pamenepo, zoumba pasitala ma cookie apafupipafupi buledi wakuda madzi a lalanje zamasamba zamzitini semolina vwende ndi lokoma mbatata nthochi oatmeal, oat granola, chinanazi - ufa wa tirigu tchipisi tachipatso mpiru chokoleti cha mkaka nsabwe mpiru wosenda komanso wotentha, shuga mipiringidzo ya chokoleti, shuga kupanikizana kwa shuga chimanga chophika zakumwa zozizilitsa kukhosi za kaboni.

Katundu Woletsedwa

Shuga woyengedwa palokha amatanthauza zinthu zomwe zili ndi GI wamba, koma ndi mtengo wamalire. Izi zikutanthauza kuti mowirikiza umatha kudyedwa, koma kuyamwa kwa shuga kumachitika mwachangu, zomwe zikutanthauza kuti shuga yamagazi imakwera komanso mwachangu. Chifukwa chake, chabwino, chiyenera kukhala chochepa kapena chosagwiritsidwa ntchito konse.

Zakudya za GI zapamwamba (Zoletsedwa)	Zinthu zina zoletsedwa:
phala la tirigu osokoneza, ma crouton, baguette chivwende dzungu lopaka donuts yokazinga waffles granola ndi mtedza ndi zoumba, wosaka Ma cookie amphaka tchipisi mbatata nyemba zamasamba mbatata zamatumbo buledi woyera, buledi chimanga cha zipatso kaloti m'mbale, chimanga phala la mpunga halva ma apricot okazinga, nthochi mpunga zipatso ndi zinthu kuchokera pamenepo, swede, muffin aliyense wazungu ufa wa chimanga ndi mbale zake, mbatata maswiti, makeke, makeke, wokometsedwa mkaka zotsekemera, ma curds, kupanikizana ndi shuga chimanga, mapulo, madzi a tirigu, mowa, vinyo, malo omwera mowa, kvass.	ndi mafuta pang'ono a hydrogenated (chakudya chokhala ndi mashelefu lalitali, zakudya zam'chitini, chakudya chofulumira), nyama yofiira ndi mafuta (nkhumba, bakha, tsekwe, mwanawankhosa), masoseji ndi masoseji, nsomba yamafuta ndi mchere, ankasuta nyama kirimu, yogurt yamafuta, tchizi chamchere nyama zamafuta sauces (mayonesi, etc.), zonunkhira. Lowani muzakudya
Mpunga Woyera	Mpunga wakuda
Mbatata, makamaka mu mawonekedwe a mbatata yosenda ndi masamba	Jasm, mbatata yabwino
Pasitala yoyera	Pasitala kuchokera durum ufa ndi pogaya pogaya.
Mkate Woyera	Buledi wa peeled
Zikwangwani	Nthambi
Keke, makeke	Zipatso ndi zipatso
Nyama yofiyira	Nyama yoyera ya chakudya (kalulu, Turkey), nsomba zamafuta ochepa
Mafuta a nyama, mafuta amafuta	Mafuta ophikira (opingidwa, opindika, maolivi)
Omasulira nyama msuzi	Kuwala msuzi yachiwiri nyama msuzi
Mafuta tchizi	Avocado, tchizi chamafuta ochepa
Chokoleti chamkaka	Chokoleti chakuda
Ayisikilimu	Wokwapulidwa Wazipatso (Zopanda Ice Cream)
Kirimu	Mkaka wa nonfat

Tebulo 9 la matenda ashuga

Zakudya No. 9, zopangidwa makamaka kwa odwala matenda ashuga, amagwiritsidwa ntchito kwambiri pothandiza odwala ngati amenewa ndipo amayenera kutsatiridwa kunyumba. Adapangidwa ndi wasayansi waku Soviet M. Pevzner. Zakudya za matenda a shuga zimaphatikizapo kudya tsiku lililonse:

80 gr. masamba
300 gr chipatso
1 chikho zachilengedwe madzi
500 ml ya mkaka, 200 ga tchizi chamafuta ochepa,
100 gr. bowa
300 gr nsomba kapena nyama
100-200 gr. rye, tirigu wophatikizidwa ndi ufa wa rye, mkate wa chinangwa kapena magalamu 200 a mbatata, chimanga (zomalizidwa),
40-60 gr. mafuta.

Zakudya zazikulu:

Supu: msuzi wa kabichi, masamba, borsch, beetroot, nyama ndi masamba okroshka, nyama yopepuka kapena msuzi wa nsomba, msuzi wa bowa wokhala ndi masamba ndi njere.
Nyama, nkhuku: nyama yamwana wamphongo, kalulu, nkhukundembo, yophika, nkhuku yosenda.
Nsomba: nsomba zam'madzi ochepa komanso nsomba (pike perch, pike, cod, safroni cod) mu yophika, nthunzi, stewed, yophika mu mawonekedwe ake amadzimadzi.
Zosavuta: vinaigrette, kusakaniza kwamasamba atsopano, masamba caviar, hering'i wozikika pamchere, nyama yophika zakudya ndi nsomba, saladi yam'madzi ndi batala, tchizi chosasamba.
Maswiti: zokometsera zopangidwa kuchokera ku zipatso zatsopano, zipatso, zakudya odzola popanda shuga, mabulosi mousse, marmalade ndi kupanikizana popanda shuga.
Zakumwa: khofi, tiyi, ofooka, mchere wamadzi wopanda mpweya, masamba ndi msuzi wa zipatso, msuzi wa rosehip (shuga wopanda).
Zakudya za mazira: omele mapuloteni, mazira ophika yofewa, m'mbale.

Mkate wa mtundu wa I ndi mtundu wa matenda ashuga II - zambiri

Mkate umakhala ndi fiber, masamba mapuloteni, chakudya, ndi mchere wofunikira (sodium, magnesium, iron, phosphorous, ndi ena). Othandizira pakudya amakhulupirira kuti buledi umakhala ndi ma amino acid onse ndi michere ina yofunika pamoyo wonse.

Zakudya za munthu wathanzi sizingaganizidwe popanda kupezeka kwa zinthu zamtundu uliwonse wa mkate.

Koma sikuti mkate uliwonse ndi wothandiza, makamaka kwa anthu omwe ali ndi vuto la metabolic. Zogulitsa zomwe zili ndi zakudya zamafuta sizikulimbikitsidwa ngakhale kwa anthu athanzi, komanso kwa odwala matenda ashuga kapena anthu onenepa kwambiri ndizoletsa kwathunthu.

Mkate Woyera
Kuphika,
Mitundu ya ufa wa tirigu wapamwamba kwambiri.

Izi zimatha kuchulukitsa kwambiri kuchuluka kwa glucose, zimayambitsa hyperglycemia ndi zizindikiro zomwe zimagwirizana ndi izi. Odwala omwe amadalira insulin amaloledwa kudya mkate wa rye, womwe nthawi zambiri umaphatikizapo ufa wa tirigu, koma 1 kapena 2 yokha yamakalasi.

Ndi mkate uti wabwino

Komabe, anthu omwe ali ndi matenda a shuga ayenera kusamala kwambiri akagula mkate pansi pa dzina la "Diabetes" (kapena wina wokhala ndi dzina lofananalo) m'masitolo ogulitsa malonda ogulitsa. Mwambiri, mkate woterewu umaphikidwa kuchokera ku ufa wa premium, popeza akatswiri opanga buledi samadziwa bwino zoletsa za odwala matenda ashuga.

Mkate wodwala matenda ashuga

Mikate yapadera ya shuga ndiyabwino kwambiri komanso yabwino. Izi, kuphatikiza pakuphatikiza zakudya zamafuta pang'ono, zimachotsa mavuto ammimba. Zogulitsa zotere nthawi zambiri zimalemezedwa ndi fiber, kufufuza zinthu, mavitamini. Popanga mkate sagwiritsa ntchito yisiti, womwe umapindulitsa matumbo. Mkate wa rye umakonda tirigu, koma onse angagwiritsidwe ntchito pa matenda a shuga.

Mkate wakuda (Borodino)

Mukamadya mkate wa bulauni, odwala matenda ashuga ayenera kuyang'ana pamndandanda wamatumbo a glycemic. Zoyenera kukhala, zimayenera kukhala 51. 100 g pamalonda omwe ali ndi 1 g yokha yamafuta ndi 15 g yamafuta, omwe amakhudza thupi la wodwalayo. Mukamadya mkate wotere, kuchuluka kwa shuga m'madzi a m'magazi kumawonjezeka pang'ono, ndipo kukhalapo kwa fiber zamafuta kumathandizira cholesterol yotsika.

Zinthu zonsezi ndizofunikira kwa wodwala yemwe ali ndi matenda ashuga. Komabe, mkate wa rye uyenera kudyedwa mu zochuluka. Kwa odwala matenda ashuga, nthawi zonse amakhala 325 g patsiku.

Tsiku loyamba

Chakudya cham'mawaMapulogalamu am'mapuloteni ndi katsitsumzukwa, tiyi.Tulutsani buckwheat ndi mafuta a masamba ndi cheesecake. 2 kadzutsaSaladi ya squid ndi apulo wokhala ndi mtedza.Watsopano karoti saladi. Chakudya chamadzuloBeetroot, biringanya wowotchera ndi nthamba za makangaza.

Msuzi wamasamba wamasamba, nyama yophika ndi mbatata za jekete la jekete. Apulo limodzi.

ZakudyaSangweji yopangidwa kuchokera ku mkate wa rye wokhala ndi avocado.Kefir wothira zipatso zatsopano. Chakudya chamadzuloZowotcha nsomba zamchere ndi anyezi wobiriwira.Yophika nsomba ndi stew kabichi.

Tsiku lachiwiri

Chakudya cham'mawaBuckwheat mkaka, kapu ya khofi.Hercules phala. Tiyi wokhala ndi mkaka. 2 kadzutsaSaladi wazipatso.Kanyumba tchizi wokhala ndi ma apricots atsopano. Chakudya chamadzuloKuwaza pa msuzi wachiwiri wa nyama. Zakudya zam'nyanja.Zamasamba borscht. Turkey nyama goulash ndi mphodza. ZakudyaTchizi chosasulidwa komanso kapu ya kefir.Masamba kabichi masamba. Chakudya chamadzuloWophika masamba ndi minced Turkey.Zouma zipatso compote popanda shuga. Dzira lowiritsa.

Tsiku lachitatu

Chakudya cham'mawaOatmeal ndi apulo grated ndi wokometsedwa ndi stevia, kapu ya yogurt wopanda shuga.Tchizi chamafuta ochepa ndi phwetekere. Tiyi 2 kadzutsaZipatso zatsopano za apurikoti ndi zipatso.Zomera za veigine ndi masamba awiri a buledi. Chakudya chamadzuloChowotcha nyama yam'madzi yophika masamba.Msuzi wowuma wa barele ndi mkaka. Ndimapanga mipeni kuchokera ku nyama yamwana. ZakudyaCottage tchizi ndi kuwonjezera mkaka.Zipatso zopatsidwa mkaka. Chakudya chamadzuloSaladi watsopano dzungu, kaloti ndi nandolo.Broccoli wojambulidwa ndi bowa.

Tsiku lachinayi

Chakudya cham'mawaBurger wopangidwa ndi buledi wonse wa tirigu, tchizi wopanda mafuta ndi phwetekere.Dzira lowiritsa. Kapu ya chicory ndi mkaka. 2 kadzutsaAmasenda masamba ndi hummus.Zipatso ndi zipatso, kukwapulidwa ndi kefir blender. Chakudya chamadzuloMsuzi wamasamba ndi udzu winawake ndi nandolo zobiriwira. Wodula nkhuku wodula ndi sipinachi.Msuzi kabichi wamasamba. Phala la barele pansi pa chovala chansomba. ZakudyaMapeyala odzaza ndi ma amondi aiwisi.Zukini caviar. Chakudya chamadzuloSaladi ndi tsabola ndi yogurt wachilengedwe.Yophika nkhuku pachifuwa ndi biringanya ndi udzu winawake.

Tsiku lachisanu

Chakudya cham'mawaMafuta puree ochokera kuma plums atsopano ndi sinamoni ndi stevia. Khofi wofooka ndi mkate wa soya.Mbewu zopukutidwa ndi yogati yachilengedwe ndi mkate. Khofi 2 kadzutsaSaladi yophika dzira ndi zachilengedwe squash caviar.Berry Jelly. Chakudya chamadzuloMsuzi yosenda kolifulawa ndi broccoli. Ng'ombe ng'ombe ndi arugula ndi tomato.Msuzi wa bowa ndi masamba. Ma Meatballs okhala ndi zukini. ZakudyaTchizi chamafuta pang'ono komanso msuzi wa mabulosi.Kapu ya tiyi wobiriwira. Apulo limodzi. Chakudya chamadzuloSteamed katsitsumzukwa ndi nsomba nyama mu zomangira zachilengedwe msuzi.Saladi ndi phwetekere, zitsamba ndi tchizi chinyumba.

Zomakoma

Funso'li limatsutsanabe, popeza alibe kufunikira kwa wodwala matenda ashuga, ndipo amawagwiritsa ntchito pokhapokha kuti akwaniritse zomwe amakonda komanso chizolowezi chotseketsa mbale ndi zakumwa. Zoyimira mmalo ndi shuga zachilengedwe zokhala ndi chitetezo cha zana zimatsimikiziridwa kuti mulibe chitetezo. Chofunikira chachikulu kwa iwo ndi kuchepa kwa shuga m'magazi kapena kuwonjezeka pang'ono kwa chizindikirocho.

Pakadali pano, ndikuwongolera shuga wamagazi, 50% fructose, stevia ndi uchi angagwiritsidwe ntchito ngati zotsekemera.

Stevia ndiwowonjezera kuchokera pamasamba obzala osatha, stevia, ndikusintha shuga yomwe mulibe zopatsa mphamvu. Chomera chimapanga ma glycosides okoma, monga stevioside - chinthu chomwe chimapereka masamba ndikuyamba kutsekemera, 20 pabwino kuposa shuga. Itha kuwonjezeredwa ku chakudya chokonzekera kapena kugwiritsidwa ntchito pophika. Amakhulupirira kuti stevia amathandizira kubwezeretsa kapamba ndipo amathandizira kudzipangira yake insulin popanda kukhudza shuga.

Adavomerezedwa ngati otsekemera ndi akatswiri a WHO mu 2004. Zomwe zimachitika tsiku ndi tsiku ndizofika 2.4 mg / kg (osaposa supuni 1 patsiku). Ngati chowonjezera chikugwiritsidwa ntchito, zotsatira za poizoni ndi zomwe zimayambitsa thupi zimayamba. Amapezeka mu mawonekedwe a ufa, amadzimadzi amadzimadzi ndi ma syrups okhazikika.

Fructose 50%. Kwa metabolism ya fructose, insulin siyofunikira, chifukwa chake, pankhaniyi, ndiyotetezeka. Imakhala ndi ma calorie ochepera 2 komanso kutsekemera kochulukirapo nthawi 1.5 kuyerekeza ndi shuga. Imakhala ndi GI yotsika (19) ndipo siyimapangitsa kukula kwa shuga m'magazi.

Mlingo wa mowa wosaposa 30-40 gr. patsiku. Mukamadya zoposa 50 gr. fructose patsiku amachepetsa mphamvu ya chiwindi mpaka insulin. Amapezeka mu mawonekedwe a ufa, mapiritsi.

Uchi wa njuchi yachilengedwe. Muli glucose, fructose ndi gawo laling'ono la sucrose (1-6%). Insulin imafunika kuti pakhale kagayidwe ka sucrose, komabe, zomwe zili mu shugawu ndizochepa, chifukwa chake, zomwe zimapangitsa thupi kukhala zazing'ono.

Wokhala ndi mavitamini komanso michere yambiri yogwira zinthu, imathandizira chitetezo chokwanira. Ndi zonsezi, ndimtengo wama kalori okwera kwambiri okhala ndi GI yapamwamba (pafupifupi 85). Ndi madigiri ochepa a shuga, mabotolo a tiyi a 1-2 omwe amapezeka ndi tiyi patsiku ovomerezeka, mukatha kudya, kusungunuka pang'onopang'ono, koma osawonjezera ku chakumwa chowotcha.

Zowonjezera monga aspartame, xylitol, chonamate ndi saccharin sizilimbikitsidwa pano ndi endocrinologists chifukwa cha zovuta komanso zovuta zina.

Tiyenera kumvetsetsa kuti kuchuluka kwa mayamwidwe am'madzi, komanso shuga zomwe zimakhala m'zinthu zimatha kusiyanasiyana ndi kuchuluka komwe kumawerengedwa. Chifukwa chake, ndikofunikira kuti muchepetse shuga wamagazi musanadye komanso maola awiri mutatha kudya, sungani cholembedwa cha chakudya ndikupeza zinthu zomwe zimapangitsa kudumpha kwamwazi. Kuwerengera GI ya chakudya chokonzekera, ndikosavuta kugwiritsa ntchito Calculator yapadera, popeza njira yophikira ndi zowonjezera zosiyanasiyana zimatha kuwonjezera kuchuluka kwa GI pazinthu zoyambira.

Mapuloteni (waffle) mkate

Mkate wopanda pake wa matenda ashuga umapangidwira makamaka odwala matenda a shuga. Izi zimakhala ndi mafuta ochulukirapo komanso mapuloteni ochulukirapo omwe amapezeka mosavuta. Mu mkatewu mumakhala zofunikira zambiri za amino acid kuphatikiza mchere wamchere, zinthu zambiri zotsata ndi zina zambiri zopindulitsa.

Pansipa pali tebulo loyerekeza la mitundu yosiyanasiyana ya mkate.

Mlozera wa Glycemic	Kuchuluka kwa malonda pa 1 XE	Zopatsa mphamvu
Mkate Woyera	95	20 g (1 1 cm 1 cm	260
Mkate wa brown	55-65	25 g (1 cm wandiweyani)	200
Mkate wa Borodino	50-53	15 g	208
Nthambi ya mkate	45-50	30 g	227

Chifukwa chiyani odwala matenda ashuga ayenera kuchita masewera olimbitsa thupi? Zabwino zake ndi ziti?

Maphikidwe a mkate wopatsa thanzi

Ndi mtundu II matenda ashuga, mkate ndi zofunika.

Wholemeal ufa
Yisiti yofinya
Rye chinangwa

Pangani
Madzi
Mchere

Ndipo kumbukirani kuti zakudya zabwino za anthu odwala matenda ashuga zimakambidwa bwino ndi munthu wazakudya zopatsa thanzi kapena wondithandizira. Kudziyesa nokha (kugwiritsa ntchito zinthu zatsopano komanso zosadziwika) popanda chilolezo cha katswiri sikofunika.