Kefir Glycemic Index

Odwala matenda ashuga ayenera kudzikana okha zakudya zabwino zambiri zomwe zimawononga thanzi lake. Pa moyo wake wonse amayenera kutsatira kadyedwe kokhazikika. Nthawi zambiri pamakhala wodwalayo chifukwa chomukonda kwambiri, kupatula ngakhale zinthu zomwe sizikuwopseza. Izi zikuphatikiza mkaka wokazinga.

Chakumwa cha mkaka wowawasa: kapangidwe ndi zinthu zake

Zinthu zambiri zosiyana siyana zimapangidwa kuchokera mkaka, mkaka wowawasa umawoneka wofunika kwambiri. Chimodzi mwazodziwika bwino, zaumoyo komanso zokoma ndizopaka mkaka wophika. Ichi ndi chakumwa chaukali chomwe chimakhala ndi kukoma kosangalatsa, kapangidwe kake koyenera, kofanana kwambiri ndi yogati.

Ryazhenka adawonekera m'zaka za zana la 17 ndipo kuyambira pamenepo akadali wotchuka kwambiri. Munjira yakale, kuti mukazame mkaka, mkaka unayamba kuthiridwa kwa maola angapo mu uvuni, kenako umaloledwa kuziziritsa pang'ono, wokoma wowawasa ndi kupatsidwa nthawi 'yakucha' kuti chakumwacho chitachepa ndikuyamba kununkhira bwino.

Masiku ano, zonse ndizosavuta: amawonjezera msuzi wapadera wowotchera mu malonda ogulitsa pamkaka wowotchera, kusakaniza, ndipo patatha maola ochepa, mkaka wophika wopanda mafuta uli wokonzeka kugwiritsidwa ntchito.

Izi zimapangidwa mosavuta ndi thupi, chifukwa cha zinthu zomwe zimapangidwa mkaka munkaka. Pansi pa ryazhenka ukhoza kukhala wathunthu, wotakataka kapena wokonzanso mkaka.

Ili ndi mndandanda waukulu wama mavitamini ofunika: A, B1, B2, C, E, PP, gulu lazinthu zofunikira: potaziyamu, sodium, phosphorous, calcium, komanso zopatsa mphamvu, mapuloteni, mafuta, ma organic ndi ma saturated acid. Kuchulukitsa kwa zinthu zopindulitsa zakumwa kumachitika chifukwa cha kutuluka kochulukirapo kwa madzi chifukwa cha kutentha kwa nthawi yayitali.

Kukhalapo kwa mapuloteni kumapangitsa kuti digestibility ikhale yosavuta. Mkaka wophika wopanda pake ndi wabwino pakudya yamagaya. Imagwiritsidwa ntchito bwino ngati chakudya chothandizira ana, odwala okhudzana ndi zaka komanso odwala matenda a shuga.

Zakudya zomanga thupi ndi amino acid zomwe zili muchakumwa zimamwa kwambiri momwe mungathere, komanso kuthamanga kwambiri.

Calcium ndi phosphorous zimathandizira kulimbitsa mano ndi mafupa, zomwe ndizofunikira kwambiri kwa odwala matenda ashuga.

Sour mkaka mabakiteriya amawongolera bwino kwambiri pakamwa, ali bwino osagwirizana ndi dysbiosis, osalola kudzimbidwa.

Ndi ryazhenka uti wothandiza kwambiri?

Kohl, timawona mkaka wophika wopanda pake ngati gawo la zakudya zamankhwala, makamaka ngati mukudwala kwambiri matenda ashuga, ndikofunikira kudziwa njira zake zokonzekera ndizovomerezeka. Pali njira ziwiri za mafakitale:

1. Chosungira. Zosakaniza zake zimaphatikizidwa mu chidebe chachikulu, ndikusiyidwa kuti zipse, kenako zimasakanizika ndikuziyika mu zotengera.
2. Therapyat Mkaka wophika umasakanizidwa ndi wowawasa, wowukhira nthawi yomweyo ndikuyika m'matumba apadera ndi kutumizidwa kuti akakhwime mu uvuni wapadera.

Poyerekeza ndi mtunduwo, womwe umatengera mtundu wa momwe mungasungire zinthu zina zofunika kuziona ndi zina, njira yofunikira kwambiri ndiyofunikira. Ndizoyandikira kwambiri ku Chinsinsi chomwe chimagwiritsidwa ntchito kunyumba. Njira yofananayi idakonzedwera ryazhenka, makolo athu akalefuka kwa nthawi yayitali mu uvuni waku Russia. Mukamagwiritsa ntchito njira yachiwiri, chakumwa chimasanduka chambiri, simungathe kumwa, koma idyani ndi supuni.

Zinthu zowonetsera thupi

Odwala omwe ali ndi matenda a "shuga" osachiritsika amakakamizidwa kuti azitsatira zakudya zonse pamoyo wawo wonse, chomwe ndicho chikhalidwe chofunikira kwambiri chathanzi. Mndandanda wazinthu zopangidwa ndi zakudya zomwe zikugwirizana ndi glycemic index (GI) zimaphatikizapo mkaka wophika wophika, womwe suwononga thanzi ndipo sukweza shuga yayikulu m'magazi.

Poganizira kuti zopatsa mphamvu za zakumwa zomwe zimafunsidwa ndi 69 kcal pa 100 g ya mankhwala, ndizovomerezeka kwa odwala matenda ashuga.

Chifukwa chiyani ryazhenka imakhala yothandiza kwambiri ngati matenda "okoma" awonekera ngati titengera chidwi chake kuti chithetsa njala yomwe odwala matenda ashuga amadwala. Ndikokwanira kumwa theka kapu ya zakumwa kuti muthe kupumula mwachangu komanso kukhala wokhutira.

Amadziwika kuti odwala matenda ashuga amakhala ndi ludzu losatha. Ryazhenka ithandiza kuzimitsa popanda kumwa madzi ochulukirapo. Nthawi yomweyo, munthu amadzaza, ndipo sadzazunzidwanso ndi chilako chofuna kumwa. Chifukwa chake, m'mimba simudzadzaza, ndipo sipadzakhala chifukwa chopangidwira, zomwe zimachitika kwa odwala matenda ashuga omwe amamwa madzi ochuluka.

Ndipo kanemayu muli zambiri mwatsatanetsatane za zabwino za mkaka, kuphatikiza mkaka wophika, kwa odwala matenda ashuga.

Glycemic index ndi glycemic katundu wa ryazhenka

Kuti mupeze dongosolo loyenera la zakudya zoyenera, ndikofunikira kumvetsetsa tanthauzo la "glycemic index". Chizindikirochi chikuwonetsa kuchuluka kwa shuga mu mankhwala omwe atengedwa poyerekeza ndi kufalikira kwa glucose, yemwe ali ndi GI ya mayunitsi zana, omwe amadziwika kuti ndi muyezo wozindikira kuchuluka kwake.

Mwanjira ina, glycemic index ya mkaka wothira mkaka imawonetsa msanga kuchuluka kwa glucose amadzuka atagwiritsidwa ntchito. Monga mukudziwa, glucose ndiye operekera mphamvu yayikulu mphamvu. Koma ndi matenda ashuga, ndikofunikira kwambiri kuwongolera chizindikiro ichi kuti chisakulitse vutoli.

Kuphatikiza pa kuwongolera kusintha kwa mankhwala kukhala glucose, ndikofunikanso kuwunika momwe chizindikiro chachikulu cha wodwala matenda ashuga chingafikire. Kuti muchite izi, ndikofunikira kudziwa glycemic katundu (GN) wa malonda.

Chinsinsi cha GN sichimangokhala mu kuchuluka kwa kusintha kwa shuga, komanso kuchuluka kwa chakudya. Chizindikirochi chikufunika kuwerengera nthawi yomwe thupi lingathe kubweretsa shuga kuti likhale lolondola litadumpha.

Simuyenera kuyesa nokha kupeza mkaka wokaka womwe uli ndi inu nokha, chifukwa timagwiritsa ntchito njira yowerengera komanso kuwerengera masamu komwe akatswiri okha amatha kuchita. Ndikokwanira kutsogoleredwa ndi tebulo lomalizidwa. Kuphatikiza apo, ndikofunikira kuti mupeze zambiri zolondola, ndikofunika kugwiritsa ntchito gwero lamaphunziro. Umboni uwu ndi chifukwa chakuti pamasamba osiyanasiyana mutha kupeza zosiyanazi muzizindikiro. Kusiyanaku kukufotokozedwa ndi kuchuluka kwa phindu la GI, chifukwa zimatengera zifukwa zingapo:

• zodyetsa
• momwe zinthu zimasungidwira,
• Zofotokozera za njira zophikira,
• njira yofufuzira zasayansi.

Komabe, magawo 30-50 amawerengedwa monga chinthu cholondola kwambiri komanso cholondola kwambiri mkaka wothinitsidwa.

Momwe mungagwiritsire ntchito chakumwa cha mkaka wowawasa?

Zakudya zoyenera ndizofunikira kwambiri kwa anthu omwe ali ndi matenda amtundu umodzi kapena iwiri. Zakudya za wodwala wokhala ndi matenda a "shuga" ziyenera kuphatikizapo zakudya zamkaka zopatsa mphamvu, kuphatikizapo mkaka wophika wopanda mkaka. Iyenera kugwiritsidwa ntchito poganizira zomwe zimachitika tsiku ndi tsiku, komanso kudziwa momwe mungagwiritsire ntchito zinthu zina zovomerezeka.

Ryazhenka ikhoza kukhala chakudya chokwanira chakudya cham'mawa kapena chamadzulo, chitha kugwiritsidwanso ntchito ngati zokhwasula-khwasula, zomwe zimawonetsedwa kwa odwala matenda a shuga. Kudya mkaka wophika wophika ndi zipatso ndi mabulosi zowonjezera ndiolandiridwa. Chomwa cha smoothie potengera kusakaniza zipatso zosapunthwa ndi zipatso ndi mkaka wokhala ndi mkaka wapamwamba zatchuka kwambiri. Ndizachidziwikire kuti ndizothandiza pamthupi lodwala: chaching'ono chipatso, chimachepetsa mndandanda wazomwe wagulitsazo.

Sikovuta kukonza chakumwa chabwino, ndikokwanira kutenga mkaka wophika ngati maziko ndikuwonjezera zosakaniza kuchokera ku zipatso ndi zipatso, zokhala ndi grated ndi chosakanizira:

Pazosiyanasiyana ndikuwonjezera mtengo, mkaka wowotchera wowotchera amathanso kuphatikizidwa ndi ma turnips kapena kabichi.

Ku mbale kulawa ndikuganizira zomwe amakonda zimawonjezera sinamoni, theka la supuni ya uchi, mankhwala a ndimu, xylitol. Ngati chakumwa chikukonzekera chakudya chamadzulo, chimayenera kudyedwa maola 1.5-2 asanagone.

Mitundu yonse ya matenda ashuga, komanso matenda a shuga, ndikofunika kudya mkaka wophika wopanda pake.

Ndi matenda amtundu 1 madokotala akulangizani kuti mumwe mkaka wowotchera wowotchera osaposa katatu pa sabata, pambali pake, musaiwale za kukonza kwa insulin.

Ndi matenda a shuga a 2, makamaka ngati wodwalayo ndi wonenepa kwambiri, tikulimbikitsidwa kuti timwe mkaka wophika wokhawo wopanda mafuta ambiri (osaposa 2,5%) katatu pakadutsa masiku 7. Mlingo watsiku ndi tsiku sayenera kupitirira 200 ml.

Maphikidwe a Ryazhenka

Chakumwa ndi sinamoni. Sakanizani zigawo zikuluzikulu: 250 ml ya mkaka wophika wowotedwa, ma ma 3 ma PC. prunes, supuni 1 ya oatmeal kapena chinangwa, theka la supuni ya sinamoni. Lolani kuti imveke kwa mphindi 30, ndipo itha kudyeka pang'ono.

Buckwheat ndi zowonjezera zokoma. Ndasambitsa buckwheat (100 g) kutsanulira 500 ml ya kefir wotsika mafuta, onjezani 200 ml ya mkaka wophika wopanda mkaka. Usiku wonse tumizani mufiriji. Chakudya chogawika m'magawo asanu chimadyedwa pang'onopang'ono masana.

Phula lothandiza. Wiritsani buckwheat, kuwonjezera supuni ya kabichi kwa iye, sakanizani, nyengo ndi mkaka wokazinga wowotchera, ndipo chakudya chamadzulo chokonzeka. Tengani zigawo za mbalezo monga zofanana, pamapeto pake zizikhala 300-350 g.

Kuthekera kotheka

Sizovuta kutsimikizira phindu la ryazhenka, koma mankhwalawa ali ndi zotsutsana ndi kudya ndi matenda angapo. Mkaka wophika wophika suyenera kuperekedwa pokhapokha kunenepa kwambiri, mavuto ndi kuperewera kwa mapuloteni amkaka wa ng'ombe, kuchuluka kwa acidity komanso zilonda zam'mimba. Ngati zinthu zonsezi zikupezeka mwa wodwala yemwe ali ndi matenda ashuga, sayeneranso kuyambitsa mkaka mu zakudya.

Ngati munthu alibe mavuto omwe atchulidwa pamwambapa, chakumwa chimabweretsa zabwino mosakayikira, malire ake ndi kuchuluka kwa zomwe zingachitike tsiku lililonse. Dokotala wokhazikika yekha ndi amene angadziwe payekha kuchuluka kwa magalamu a ryazhenka komanso kuchuluka kwa momwe angaledzere wodwala wina.

Ndikofunika kukumbukira kuti mankhwalawa ali ndi ma calorie okwera, chifukwa chake, amatha kuyambitsa kulemera kwambiri kwa thupi ngakhale mwa munthu wathanzi. Chifukwa chake, ndikofunikira kwambiri kuti azitsatira chololera cha tsiku lililonse chokhazikitsidwa ndi adokotala.

Poganizira tsiku lomwe lotha ntchito, mutha kudziwa zomwe zili mmenemo, zomwe sizikhudza thupi m'njira yabwino. Ndikofunika kuti nthawiyo siyidutsa masiku 5. Chopanga china: ndibwino kugula malonda tsiku lomwe limamasulidwa. Iyenera kukhala ndi zosakaniza ziwiri: mkaka wowawasa ndi mkaka wophika.

Ngati chakumwa chimakhala chofinya, chokhala ndi kirimu chosakhwima, izi zimawonetsa mtundu wake wapamwamba. Komabe, njira yabwino ndi mkaka wowiritsa wowotcha, woganizira ukadaulo woyenera.

Idyani mkaka wophika wopanda mkaka womwe ungakhale watsopano. Munthu akamamwa zakumwa zoledzeretsa amatha kupweteka m'mimba.

Ryazhenka ndi mkaka wopanda mkaka wokondedwa ndi mamiliyoni a anthu. Zakumwa zokoma izi ndizothandizanso ku matenda owopsa monga matenda a shuga. Chachikulu ndikufunsira kwa dotolo panthawi yake ndikupeza mayankho ake kuchokera pakukonzekera koyenera kwa mkaka wophika muzakudya za tsiku ndi tsiku.

GI ndi chiyani?

Musanayambe kudziwa kuti ndiini wa glycemic index wa mafuta opanda kefir, monga mitundu ina yonse yazomwe zimapangidwira, ndikofunikira kuphunzira pazomwe amalemba awa.

Masiku ano, zimamveka ngati chisonyezo chomwe chikuwonetsa kuchuluka kwa zomwe munthu amadya zimatha kuwonjezera shuga. Ichi ndichifukwa chake odwala matenda ashuga omwe amayenera kuyang'anira gawo ili, ndikofunikira kudziwa.

Komabe, kuwonjezera pa izi, GI tsopano imagwiritsidwa ntchito pakukonzekera zakudya zothandiza kuchepetsa thupi. Zinapezeka kuti zakudya zokhala ndi kuchuluka kwambiri ndizophatikiza ndimatumbo zomwe zimapangitsa kuti munthu akhale wonenepa kwambiri. Ngati mungaganize zochepetsa mapaundi ochepa, kudziwa glycemic index ya kefir yamafuta osiyanasiyana kumakhala kothandiza kwambiri, chifukwa chinthu ichi ndi chimodzi mwodziwika kwambiri pakati pa kuchepetsa thupi.

Kodi kefir imaloledwa kwa odwala matenda ashuga?

Monga momwe asayansi adadziwira, glycemic index ya 1% kefir, komanso mafuta ochulukirapo, ndiyotsika, chifukwa chake izi ndizothandiza kwambiri kuti mugwiritse ntchito matenda amtundu 1. Ngati mutayang'anitsitsa zakudya zilizonse za odwala omwe ali ndi "zotsekemera", mudzazindikira kuti zinthu zamkaka zokhala ndi mkaka wowawasa zimagwiritsidwa ntchito mwa iwo. M'malo mwake, akatswiri azakudya amakhulupirira kuti kefir sikuti imangokulitsa kuchuluka kwa glucose m'magazi, komanso amatha kutsitsa. Izi ndichifukwa choti mabakiteriya a mkaka wowawasa amathandizira kuti ayambe kupanga insulin. Chifukwa chake ngati muli ndi matenda, mutha kumwa izi ndi mzimu wodekha ndipo musadere nkhawa kuti mulingo wam shuga ndi uti. Ingokumbukirani: ngati mukufuna kuyesa mayeso a shuga, muyenera kuyikatula kuchakudya chatsikulo lisanachitike, popeza izi zingakhudze zotsatira zake.

Zizindikiro za GI

Tsopano pazomwe index ya glycemic ya kefir ndi 3,2%, 2,5%, 1% ndi mafuta ochepa. Ndizofunikira kudziwa kuti kwenikweni sizisintha kutengera chizindikiro ichi. Chifukwa chake:

1. Mndandanda wa glycemic wa kefir 3.2 wamafuta ndi magawo 15. Chizindikirochi ndichapakati poyerekeza ndi zamkaka. Ndizofanana ndi ryazhenka.
2. Mndandanda wa glycemic wa kefir 1-2,5% mafuta ndi womwewo. Ndi ofanana 15 magawo. Chakumwa choterechi chitha kukhala chothandiza kwa anthu ochepetsa thupi komanso odwala matenda ashuga.

Malinga ndi malamulo omwe alipo, ndikofunikira kudya zakudya zomwe GI yake imakhala yocheperako 50, motero mutha kugwiritsa ntchito kefir mosavomerezeka popanda kuwopa thanzi.

Mtengo wazakudya

Kuphatikiza pa index ya glycemic ya kefir, ndikofunikira kudziwa mtundu wamtundu wa caloric womwe wapatsidwa. Chizindikiro cha chakumwa ichi ndi chaching'ono: 30-50 Kcal yokha pa magalamu 100 a mankhwala, kutengera mafuta ake. Kuphatikiza apo, ndimapulogalamu ochepa, kefir ali ndi chakudya chopatsa thanzi kwambiri, chomwe chimaphatikizapo mavitamini ndi michere yambiri, yofunikira kwambiri m'thupi laumunthu ndikofunikira kuti igwire bwino ntchito.

Kupangidwa kwamankhwala

Monga tanena kale, kuwonjezera pa mafuta ochepa a glycemic a kefir 2.5%, chakumwa ichi ndi chofunikira kwambiri pakati pa odwala matenda a shuga chifukwa cha mawonekedwe ake osankhidwa bwino komanso osiyanasiyana. Mmenemo mutha kupeza mavitamini a gulu D, omwe ndi othandiza kwambiri mthupi, omwe amathandiza thupi kuyamwa calcium, yomwe imathandizira kulimbitsa mafupa. Mchitidwewu ndi wofunikira kwambiri pamaso pa matenda amtundu woyamba wa shuga, chifukwa matendawa nthawi zambiri chizindikiro chotsatirachi chimatha kuthana ndi ma fractures ndi chithandizo chawo chachitali chifukwa cha kagayidwe kosayenera.

Kuphatikiza apo, mutha kupeza mavitamini ena othandizadi: A, PP, C, gulu B ndi N. Pakati pa michere, calcium, potaziyamu ndi chitsulo ndizodziwika kwambiri.

Zothandiza pa kefir

Kefir ndi chinthu chofunikira kwambiri chomwe chimadziwonetsa bwino makamaka ngati pali kulemera kwambiri. Monga mukudziwa, zimasokoneza kupanga madzi am'mimba, motero m'mimba mwake mumayamba kugwira ntchito mwachangu. Ndiye chifukwa chake nthawi zambiri akatswiri azakudya amalangizidwa kuti azimwa kapu ya kefir mukatha kudya, kuti musangolimbitsa thupi, komanso kuti musalemereretse m'mimba.

Kuphatikiza apo, kefir imakhala ndi mapuloteni ambiri amanyama, omwe thupi limatenga mosavuta kuposa omwe amapezeka munyama kapena nsomba. Izi ndichifukwa choti chakumwa chimakhala ndi yisiti chomwe chimathandiza ntchito za mavitamini B komanso ma amino acid omwe amaphatikizidwa ndi protein metabolism.

Zonsezi zimabweretsa kuti kugwiritsa ntchito kapu imodzi yokha ya kefir patsiku kumawongolera m'mimba, kumathandizira kagayidwe kamphamvu ndikulimbitsa mafupa.Asayansi adawonanso kuti chakumwa chimatha kuyeretsa thupi pazinthu zovunda, ndiye kuti, poizoni.

Ubwino wa kefir kwa odwala matenda ashuga

Pamaso pa mtundu 2 wa shuga - makamaka kwa nthawi yayitali - kusokonezeka kwa chiwindi ndi chikhodzodzo kuyambika. Ndi pankhaniyi kuti zimakhala zothandiza kwambiri kuyamba kuyamwa kefir mosalekeza, chifukwa mankhwalawa atha kukhala oloweza m'malo mochiritsira matenda awa. Kuphatikiza apo, zimathandizira kusintha ntchito yamtima, kulimbitsa minofu yotopa.

Ndipo, zoona zake, sitiyenera kuyiwala kuti kefir imatha kuchepetsa shuga ya magazi ngakhale ikhale yokwera kwambiri. Tsopano mu mankhwala wowerengeka, mutha kupeza maphikidwe angapo a zakumwa zochokera ku kefir, zomwe zimathandiza kuthana ndi matenda a shuga komanso zimapangitsa thupi kukana insulin.

Contraindication ndi kuvulaza

Ngakhale kuti index ya glycemic ya kefir "Biobalance", "Prostokvashino" ndi zina zamkaka ndizotsika kwambiri, izi sizitanthauza kuti zitha kugwiritsidwa ntchito ndi aliyense. Ngakhale chakumwa sichinachite zotsutsana zambiri, komabe zilipo, chifukwa chake ngati mukukhalapo, muyenera kukana kugwiritsa ntchito mankhwala omwe amakonda mkaka. Palibe chifukwa chomwe muyenera kumamwa kefir ngati pali zovuta zomwe zimakhudzana ndi kuchuluka kwa m'mimba. Izi sizingothandiza kulimbana ndi matenda a shuga, komanso zimapangitsa matumbo kukhumudwa. Ndikofunikanso kumwa mosamala kwambiri panthawi yomwe muli ndi pakati, popeza ndizosatheka kuneneratu molondola momwe thupi lingathere ndi mankhwala opangira mkaka wokhala ndi mwana wosabadwayo komanso shuga.

Migwirizano yamagwiritsidwe

Ngakhale kuti kefir idafalikira ku Russia kwazaka zambiri, anthu ochepa amadziwa momwe amamwa zakumwa izi molondola. Kuti mumve bwino mtundu wonse wa kulawa, muyenera kutsatira malamulo otsatirawa:

1. Imwani zakumwa ziyenera kukhala zotentha, za kutentha kwa chipinda. Kefir wofunda kapena wozizira kwambiri amachepetsa acidity imeneyo yomwe idapangitsa kuti ikhale yotchuka kwambiri. Kuti mukwaniritse kutentha komwe mumafunikira, mumangofunikira kutulutsa malonda mufiriji pafupifupi theka la ola musanagwiritse ntchito.
2. Mlingo wa tsiku ndi tsiku wa kefir kwa munthu wabwinobwino sayenera kupitirira 500 ml. Ndikofunika kuigawa m'magawo awiri, kumwa kapu m'mawa ndi madzulo asanagone. Chifukwa chake, mutha kukhala ndi zotsatira zabwino pamimba, ndikuyambitsa ntchito yake.
3. Kwa anthu ambiri, kefir amawoneka kuti ndi acidic, chifukwa chake amawonjezera shuga kutifewetsa kukoma. Palibe chifukwa chomwe anthu odwala matenda ashuga angachitire izi: izi zidzakulitsa kwambiri index ya glycemic, ndikupangitsa kefir kuvulaza.
4. Kwa odwala matenda ashuga, madokotala nthawi zambiri amalimbikitsa kusakaniza kefir ndi zinthu zina. Odziwika kwambiri ndi buckwheat, sinamoni, apulo ndi ginger. Musanawawonjezere zakudyazo, muyenera kufunsa dokotala kuti mudziwe zonse zomwe zingachitike.

Gawo lomaliza

Tsopano mu hypermarket iliyonse yayikulu mungapeze mashelufu okhala ndi chakudya chopatsa thanzi, omwe amalimbikitsidwa kuti odwala matenda ashuga azigula. Komabe, kefir nthawi zambiri ndizosatheka kupeza kumeneko, popeza index ya glycemic pamapaketi, monga lamulo, siikudziwika. Komabe, muyenera kudziwa kuti zakumwa izi ndizochepa kwambiri, chifukwa chake, ngati zimwedwa mu kuchuluka kwake, zimathandiza kuchepetsa shuga m'magazi ndipo sizingavulaze chiwonetserocho.

Chifukwa chake mutha kusankha bwino mtundu wa mafuta aliwonse m'sitolo, onse omwewo, mndandanda wake wa glycemic udzakhala wochepera 50. Komabe, muyenera kukumbukira kuti ndizosatheka kusintha madzi ndi kefir (ngakhale kuti ndi zakumwa). Mu matenda a shuga, ndikofunikira kuti muzikhala ndi madzi okwanira, ndiye kuti, muzimwa madzi osachepera malita awiri pa tsiku.

Glycemic index wa ryazhenka

Pamaso pa shuga wambiri, munthu amakakamizika kusankha zakudya ndi zakumwa zomwe zokhala ndi cholozera cha 50 PIECES. Chakudya chotere chimakhala chakudya chachikulu. Chakudya chokhala ndi zizindikiritso mpaka mayunitsi 69 chimayambitsidwa mu chakudya mwa apo ndi apo, kupatula, osapitirira kangapo pa sabata.

M'pofunikanso kuganizira za zopatsa mphamvu za zinthu. Zakudya zina, chifukwa chakuti zilibe chakudya, zimakhala ndi zisonyezo z zero. Komabe, nthawi zambiri chakudya chotere chimakhala ndi zopatsa mphamvu zambiri ndipo chimakhala ndi cholesterol yoyipa. Iwo, amakhumudwitsa mapangidwe cholesterol zolembera, ndipo chifukwa - blockage mtsempha wamagazi. Matendawa amatenga kwambiri anthu odwala matenda ashuga.

Pafupifupi zinthu zonse zamkaka ndizovomerezeka m'zakudya za wodwalayo, ndipo mkaka wophika wophika umakhalapo. Kuphatikiza apo, chifukwa cha njira yokonzekera, ili ndi mavitamini ndi michere yambiri yothandiza.

Kuchokera pazopangira mkaka, pamaso pa mtundu wachiwiri wa matenda ashuga, izi ndizovomerezeka:

• mkaka wowotchera,
• kefir
• yogati
• yogati yopanda mafuta,
• tchizi tchizi
• biolact
• Narine
• mkaka wa acidophilus.

Njira yatsiku ndi tsiku yomwe amalimbikitsa a endocrinologists kuti amwe mkaka wowawasa kapena mkaka sayenera kupitirira 200 milliliters.

Mndandanda wamtundu wa glycemic wa ryazhenka ndi magawo 30, mtengo wa calorific pamagalamu 100 a mankhwala ndi 57 kcal.

Phindu la mkaka wowotchera wokhala ndi mkaka

Ryazhenka adalowa mukudya kwa anthu m'zaka za zana la 17. Popita nthawi, kutchuka kwake kunatsikira kanthawi kochepa, chifukwa cha kuchuluka kwa mitundu ya mkaka yomwe yasankhidwa. Koma ndi anthu ochepa okha omwe amadziwa kuti mkaka wophika wopanda pake umapangidwa kuchokera mkaka wophika ndi kuwonda mu uvuni womwe umakhala ndi kutentha mpaka 95 C.

Chifukwa chakuwuka kowonjezera madzi, mkaka uwu umakhala ndi mavitamini komanso michere yambiri yamtengo wapatali. Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda "okoma", chifukwa sangathe kuyamwa mokwanira michere yomwe yalowa mthupi.

Ryazhenka ndi antioxidant wachilengedwe yemwe amalimbana ndi kukhalapo kwa zinthu zapoizoni m'thupi. Mwa anthu wamba, nthawi zambiri amatchedwa "wothandizira wa hangover."

Ryazhenka ili ndi:

1. calcium
2. phosphorous
3. magnesium
4. chitsulo
5. beta carotene
6. lactic acid
7. Mavitamini B,
8. Vitamini C
9. Vitamini E
10. vitamini PP.

Chifukwa chamtengo wapatali, mkaka wophika wopanda pake. Ndi kugwiritsa ntchito nthawi zonse, kumawonjezera kukana kwa thupi kumatenda komanso mabakiteriya amitundu mitundu, ndiye kuti, amalimbitsa chitetezo cha mthupi.

Asayansi apeza kuti mkaka wowotchera ndiwo njira yabwino yolepheretsa chitukuko cha atherosclerosis, mafupa, komanso matenda oopsa. Ndi kusapeza pafupipafupi m'matumbo am'mimba komanso dongosolo logaya chakudya, madokotala amalimbikitsa kumwa kapu yamkaka yamkaka iyi. The achire zotsatira zimatheka chifukwa cha kupezeka kwa lactic acid.

Zowonjezera za mkaka wowotchera:

• kumwa ngakhale pang'ono chakumwa (mamililita 100), munthu kwa maola angapo amachotseratu njala,
• mukatha kudya "kulemera" ndikumva m'mimba, ndiye kuti mutha kumwa theka la kapu yophika ndipo pakanthawi kochepa kumakhala mpumulo,
• imalimbitsa tsitsi, misomali ndi mafupa, komanso kukonza khungu.

Ryazhenka amathetsa ludzu, lomwe limakhala lofunika kwambiri masiku otentha. Kupatula apo, kumwa kwambiri madzi kumatha kupangitsa kuti munthu azitupa.

Momwe mungagwiritsire ntchito mkaka wowotchera

Mkaka wophika wopanda pake ungagwiritsidwe ntchito ngati chakudya chokwanira, mwachitsanzo, monga chakudya chosafunikira kapena chakudya chomaliza, kapena kuphatikiza kukoma kwake ndi zipatso ndi zipatso zosiyanasiyana. Chakudya ichi chimatchedwa kuti smoothie.

Ndikofunikira kuti odwala matenda ashuga aziganiza kuti zipatso zochepa zomwe mumadula, zimatsitsa GI yawo. Ndiye kuti, index puree index izikhala yokwera kuposa chipatso chonsecho. Ngakhale chizindikirochi chimasiyana pang'ono.

Vutoli limasiyana ndi timadziti. Amaletsedwa kwathunthu kwa anthu omwe ali ndi mtundu uliwonse wa matenda ashuga. Kupatula apo, ndi mamililita 150 okha amadzimadzi omwe angayambitse kulumpha lakuthwa m'magazi a 4-5 mmol / l.

Mkaka wophika wophika ukhoza kuphatikizidwa ndi zipatso zotere, kuzikupukusa kudzera mu sume kapena kuwaza mu blender:

1. apulo
2. peyala
3. apurikoti
4. pichesi
5. nectarine
6. maula
7. mitundu yonse ya zipatso zamalanje - mandimu, mandimu, lalanje, mandarin, mphesa.

Mwa zipatso, mutha kusankha zotsatirazi:

• jamu
• sitiroberi
• sitiroberi
• mabuluni
• chitumbuwa
• wokoma chitumbuwa
• rasipiberi
• red currant
• chovala chakuda.

Kulawa, sinamoni, cholowa mmalo, supuni ya tiyi ya uchi kapena nthambi za melissa zimawonjezeredwa ku smoothie. Ngati mkaka wophika wophika chakudya chamadzulo, ndiye kuti zizichitika pafupifupi maola awiri musanagone. Pansipa pali mndandanda watsiku ndi tsiku wokhala ndi ryazhenka muzakudya.

Zosankha zamasiku:

1. pa kadzutsa koyamba, ndibwino kupatsa zipatso kuti glucose yemwe amalowa m'magazi azilowetsedwa mwachangu chifukwa chazolimbitsa thupi. Magalamu 150 a sitiroberi ndi magalamu 100 a tchizi chokochacho adzakhala chakudya chabwino chokwanira.
2. Chakudya cham'mawa chachiwiri chimakhala ndi mafuta ophikira pamadzi, ndi supuni ya tiyi wa uchi wa linden ndi ma walnuts ochepa.
3. ndikofunikira kupaka mbale zingapo zodyera masana, imodzi mwa izo ndi madzi. Mwachitsanzo, supu yamasamba yokhala ndi chidutswa cha nkhuku yophika, chidutswa cha nsomba, bulwheat, saladi yamasamba ndi kagawo (20 magalamu) a mkate wa rye, tiyi wobiriwira.
4. akamwe zoziziritsa kukhosi ndi chakudya chapakatikati chomwe chimayenera kukhala chochepa mwa zopatsa mphamvu. Mwachitsanzo, kapu ya khofi yokhala ndi kirimu mpaka mafuta 15%, kagawo ka mkate wa rye ndi tchizi cha tofu.
5. pa chakudya choyamba, mutha kusuntha wodwalayo popanga schnitzel kabichi kwa anthu odwala matenda ashuga malinga ndi maphikidwe apadera, ndikutumizira masamba a nkhuku ndikuphatikizira mpunga wakuda, tiyi wakuda.
6. Chakudya chomaliza chimakhala ndi mamililita 200 a ryazhenka.

Kuwongolera shuga kudzera muzakudya

Zakudya zosankhidwa bwino za anthu odwala matenda ashuga omwe amadwala matenda a shuga omwe amadalira insulin samatha kuwongolera kuchuluka kwa glucose komanso kupewa kuchuluka kwa chiwopsezo cha matenda "okoma".

Kuphatikiza poti muyenera kupanga zakudya zamagulu ndi zakudya ndi zakumwa zozama komanso zopatsa mphamvu, musaiwale za malamulo akudya okha.

M'pofunikanso kusungabe madzi, kumwa madzi osachepera malita awiri patsiku.

Malamulo oyamba azakudya pamaso pa matenda "okoma":

• idyani m'magawo ang'onoang'ono
• kuchuluka kwa chakudya kumasiyana kangapo kasanu ndi kamodzi patsiku,
• muyenera kukonza zakudya zanu kuti zakudya monga mkaka, masamba, zipatso, nyama kapena nsomba, zamkaka zizikhala patebulo.
• idyani pafupipafupi,
• Ndi zoletsedwa kumwa mowa, chifukwa zimaphwanya njira zina za chiwindi, zomwe zimakhudza kukula kwa hypoglycemia,
• shuga, kuphika, maswiti, zakudya zamzitini, nyama yamafuta ndi nsomba, soseji, mafuta anyama komanso zakudya zingapo zokhala ndi GI yayikulu sichikupezeka muzakudya,
• Zakudya ziyenera kukhala zonenepa pang'ono, komanso mafuta ochepa,
• pafupifupi theka la zakudya za tsiku ndi tsiku ndi ndiwo zamasamba zatsopano, zophika kapena zophika.

Zakudya zosankhidwa bwino ndiye njira yofunika kwambiri polimbana ndi shuga wambiri. Koma iyi sindiyo njira yokhayo yolimbikitsira kuchepetsa shuga. Komanso ma endocrinologists padziko lonse lapansi amalimbikitsa kuti azichita masewera olimbitsa thupi tsiku lililonse.

Kanemayo munkhaniyi akukamba za zabwino za ryazhenka.