Kodi ndizotheka kudya mafuta omwe ali ndi matenda ashuga?

Salo ndi mankhwala achikhalidwe cha azungu ambiri. Koma aliyense amadziwa kuti 80% ya malonda ndi mafuta.

Komabe, ngakhale izi, mafuta anyama ndi othandiza, ngakhale nthawi zambiri zimakhala zofunikira kusiya kudya kapena kuzidya pang'ono. Koma kodi ndizotheka kudya mafuta omwe ali ndi matenda ashuga? Kodi imatha kutsitsa kapena kuwonjezera magazi? Kodi glycemic index yake ndi kapangidwe kake ndi uti?

Kodi mafuta amaloledwa kwa odwala matenda ashuga?

Ngakhale kuti ndi matenda amtundu wa 1 komanso mtundu wachiwiri wa shuga, mankhwala amakono amagwiritsa ntchito njira zothandizira popanda kudya, kugwiritsa ntchito bwino mankhwalawa sikungathandize. Chifukwa chake, odwala sayenera kumwa kokha mankhwala omwe amachepetsa shuga, kapena jekeseni wa insulin, komanso kuwunika zakudya zawo, zomwe ziyenera kukhala zopatsa thanzi komanso zochepa.

Inde, zinthu zambiri zimapweteketsa thupi ndi matenda amtundu uliwonse. Zakudya zotere zimasokoneza kagayidwe ndipo zimayambitsa kunenepa kwambiri.

Koma kodi ndizotheka kudya mafuta omwe ali ndi matenda ashuga? Magalamu zana a nkhumba ali ndi 85 g yamafuta. Anthu omwe ali ndi matenda a shuga a 2 amatha kudya, chifukwa shuga ndiye mdani wamkulu wa odwala matenda ashuga.

Chifukwa chake, mu 100 g yagululi pali 4 g ya shuga. Koma ochepa adadya mafuta amodzi nthawi imodzi, kotero kuchuluka kwa glycemia atatha kugwiritsa ntchito sikusintha kwambiri.

Potsatira chakudya chamagulu a shuga, odwala ayenera kuwunika monga magulidwe a glycemic. Mtengo uwu umawonetsa kuchuluka kwa chakudya chomwe chimachulukitsa kuchuluka kwa glucose m'magazi ndipo yankho la insulin limayambira chiyani.

Chifukwa chake, kukwera kwambiri kwa chisonyezo cha glycemic, sikumaloledwa kudya ndi shuga yachiwiri. Komabe, mafuta alibe GI, chifukwa sakukhudzana ndi chakudya chamafuta.

Amapezeka kuti mafuta ali ndi zero glycemic index ndipo mutha kudya mafuta ambiri a shuga a mtundu wachiwiri kapena woyamba. Koma zowona zake, mankhwalawa ndi apamwamba kwambiri-kalori, chifukwa 100 g ya mafuta anyama ndi ma calories 841.

Onse odwala matenda ashuga ayenera kutsatira zakudya, monga momwe nthawi zambiri kukula kwa matenda oopsa a hyperglycemia kumayambitsa kuvutitsidwa kwa mafuta ndi zakudya zopanda pake. Chifukwa chake, amaloledwa kudya mafuta anyama pophwanya carbohydrate metabolism, koma pang'ono komanso popanda ufa wa mankhwala.

Kodi ndizotheka kudya mafuta amitundu yosiyanasiyana ndi shuga, mwachitsanzo, mankhwala osuta kapena mafuta? Ndi matenda oterowo, ndikofunikira kusiya mitundu ya nkhumba yamtunduwu, chifukwa imakhala ndi mankhwala osungira komanso ma nitrites.

Zinthu zonse zopangidwa ndi nyama, kuphatikizapo nyama yosuta, komanso zina zamchere nthawi zonse, zimakhala ndi sodium nitrite, yomwe:

1. amachepetsa kugwiritsidwa ntchito m'magulu a shuga omwe amadalira insulin,
2. kumakwiyitsa kuthamanga kwa magazi,
3. amasokoneza ntchito ya b-cell ya kapamba.

Ubwino ndi Zovuta za Mafuta a Ashuga

Ndi anthu ochepa omwe amadziwa, koma kuwonjezera pa mafuta, mafuta a nkhumba amakhala ndi zinthu zambiri zofunikira, kuphatikizapo mavitamini ndi michere osiyanasiyana.

Chifukwa chake, mafuta amathanso kudyedwa chifukwa amakonza kagayidwe kake ndipo timalimbitsa mtima. Kuphatikiza apo, mutatha kudya kwa nthawi yayitali, satiety imamveka, yomwe imalongosoledwa ndi mapuloteni ambiri komanso kuchuluka kwakanema kwa chakudya chake. Ndipo chifukwa chakuti mafuta amapezeka mmenemo, amamugaya pang'onopang'ono chifukwa chake samva ngati kudya kwa nthawi yayitali.

Komanso phindu lamafuta a odwala matenda ashuga ndi awa:

• Amathandizira kuchepetsa chiwopsezo cha mavuto a mtima ndi mtima (stroke, mtima),
• amalepheretsa mayamwidwe wamafuta m'magazi, omwe amathandiza kwambiri mphamvu ya shuga m'magazi,
• amachepetsa kuchuluka kwa mafuta m'thupi m'magazi, kuti magazi asawoneke,
• Amathandizira kufooka kwa chitukuko chilichonse,
• Amasintha dongosolo
• amachepetsa zokhumba za ufa ndi zakudya zotsekemera.

Awo odwala matenda ashuga omwe amadziwononga tsiku lililonse ndi mafuta ochepa (pafupifupi 30 g) amatha kuchepetsa kuopsa kwa matendawa. Komanso, chithandizochi chithandizira kuti magazi asungunuke m'magazi ndikuchepetsa kuthamanga kwa magazi.

Ndizachilendo kuti mafuta a nkhumba amakhala ndi cholesterol yocheperako, mosiyana ndi nkhuku kapena ng'ombe. Ndipo chifukwa cha choline, mafuta adzakhala chinthu chabwino kwa iwo omwe akufuna kukonza kukumbukira ndikuwonjezera nzeru. Kuphatikiza apo, mafuta a shuga amakhalanso ofunika chifukwa ali ndi michere ndi mavitamini monga magnesium, selenium, iron, phosphorous, mavitamini A, D, B, tannin ndi zina zambiri.

Komabe, nyama ya nkhumba yachilengedwe imakhala ndi mafuta osakwaniritsidwa omwe sayenera kuzunzidwa. Kupatula apo, kuchuluka kwawo kumapangitsa kunenepa kwambiri komanso kukulitsa matenda a mtima. Amakhulupirira kuti mafuta osasinthika amatsogola ngakhale kuti inshuwaransi yowonjezereka ikupezeka.

Koma kodi ndizotheka kugwiritsa ntchito mafuta amchere mu hyperglycemia? Mlingo wovomerezeka watsiku ndi tsiku umakhala mpaka magalamu asanu. Ndipo m'mitundu yambiri yamafuta mumakhala mchere wambiri, womwe ndi wowopsa. Izi ndizowopsa kwa iwo omwe ali ndi matenda ashuga omwe akudwala matenda oopsa komanso a mtima.

Amakhulupiriranso kuti ngati pali mchere wamchere, ndiye kuti insulin ikhoza kukalipa kwambiri.

Chifukwa chake, timadya izi moperewera osapitilira kawiri pa sabata.

Mitundu ndi malingaliro pazogwiritsira ntchito mafuta mu shuga

Monga momwe zidakhalira, ndi shuga mungadye mafuta, koma zochuluka motani? Palibe chikhalidwe chogwiritsidwa ntchito. Koma mulimonsemo, simuyenera kuigwiritsa ntchito molakwika, chifukwa ngakhale chisonyezo chotsika cha glycemic komanso kukhalapo kwa mchere ndi mavitamini, malonda ake ndi 80% mafuta.

Kutalika kwa matenda ashuga a 2 kuyenera kudyedwa mosamala kwambiri kuposa mtundu wa shuga 1. Kupatula apo, anthu omwe ali ndi mtundu wa matenda omwe amapezeka nthawi zambiri amakhala ndi mavuto olemera.

Ndi mafuta ati omwe ndibwino kudya? Ndikulimbikitsidwa kugwiritsa ntchito mafuta anyama achilengedwe, omwe amawazidwa kukhala magawo owonda ndi msuzi kapena masamba. Kodi mafuta amathiridwa mu shuga? Njira yochepetsera malondayo sioyenera, kuphika ndiye njira yabwino kwambiri.

Popeza mafuta wosanjikiza nkhumba amakhala ndi zopatsa mphamvu zochuluka, atatha kugwiritsa ntchito ndikofunikira kuwonjezera zolimbitsa thupi. Zowonadi, limodzi ndi katundu yemwe amathandiza kuti glucose azingidwe mwachangu, ndizotheka kusintha njira za metabolic komanso kupewa kuti kunenepa kwambiri.

Komabe, osati kusuta fodya, yokazinga, komanso mafuta anyunyu amatsutsana kwa odwala matenda ashuga. Kupatula apo, zimatha kupangitsa kulumpha lakuthwa mu shuga.

Komanso, odwala matenda ashuga ayenera kudziwa kuti kapangidwe kazomwe zimapangidwira komanso mafuta omwe amapezeka m'mafuta zimadalira zinthu zambiri. Chifukwa chake, pamafamu ena nkhumba zimangosungidwa m'makola akuluakulu ndikudyetsedwa ndi chakudya chachilengedwe chopanda ma GMO, mahomoni, maantibayotiki ndi zowonjezera zamafuta.

Komabe, kuli mafamu ochepa kwambiri amenewo, nkhumba zochulukirachulukirachilengedwe zimaleredwa m'malo ochepa, ndikuwapatsa jakisoni wa kukula kwa mahomoni ndi maantibayotiki. Zonsezi zimakhudza kuchuluka kwamafuta, komwe kumakhudzanso thanzi la odwala matenda ashuga.

Kupatula apo, kusiyanasiyana kwa mafuta kumatsimikiziridwa osati kokha ndi zowerengera zakulera zazinyama, koma ndi kusiyana pakukonza njira ya zosaphika. Chifukwa chake, mafuta amchere, omwe amawonjezera chiopsezo chotenga matenda a atherosulinosis mu shuga ndi mapangidwe a cholesterol malo, ali ndi sodium nitrate ndi zida zina zamafuta.

Chifukwa chake, odwala matenda ashuga ayenera kuyandikira chisankho chazogulitsa.

Chifukwa chake, zida zopangira ziyenera kugulidwa kuchokera kwa wothandizira wodalirika, zomwe zimateteza thupi lofooka kale kuti lisalandire gawo latsopano lazinthu zovulaza.

Momwe mungaphikire mafuta anyama ambiri ndi shuga wamagazi?

Anthu odwala matenda ashuga ayenera kudziwa kuphika zakudya, kuphatikizapo mafuta anyama, kuti akhale athanzi. Mwachitsanzo, ngati muzidya ndi mbatata yokazinga, imangovulaza thupi, ndipo ikaphikidwa mu uvuni pamiyala yama waya, kugwiritsa ntchito chinthu chochepa kungakhale kothandiza.

Pokonzekera kuphika nyama yankhumba, muyenera kutsatira maphikidwe, kuyang'anira nthawi yophika ndi kutentha, kukometsera mbale ndi zonunkhira ndi mchere wochepa. Ndikofunikanso kuphika malonda kwa nthawi yayitali, zomwe zingapangitse kusungunuka kwamafuta ochulukirapo ndikupanga zinthu zovulaza.

Chimodzi mwazabwino kwambiri cha anthu odwala matenda ashuga ndi mafuta ophika ndi masamba ndi zipatso. Pokonzekera mbaleyi muyenera zotsatirazi:

1. mafuta anyama atsopano (pafupifupi magalamu 500),
2. mchere (supuni 1),
3. adyo (2 cloves),
4. zukini, biringanya, tsabola wokoma (imodzi iliyonse),
5. apulo wobiriwira pang'ono
6. sinamoni (supuni 1/3).

Choyamba, mafutawa amayenera kutsukidwa, kenako nkuwaswa ndi thaulo la pepala ndikusenda ndi mchere. Ikatsalira kwa mphindi 20 kuti inyowetse mcherewo.

Kenako, chinthu cha nkhumba chimapakidwa ndi sinamoni, adyo ndi kuphika kwa maola atatu. Koma ndikofunikira kukumbukira kuti ndi shuga yodalira insulini ndikwabwino osadya adyo.

Pambuyo pakugawidwa, mafuta anyama amandidwa papepala lophika, mafuta ndi masamba. Ndikwabwino kugwiritsa ntchito mafuta a azitona kapena soya, popeza ali ndizinthu zambiri zothandiza.

Komanso, osambitsidwa kale, osankhidwa ndi kudula masamba ambiri amayikidwa papepala lophika. Nthawi yophika ndi mphindi 45. Koma ngati masamba sanali ofewa mokwanira, ndiye kuti nthawi yophika imatha kuwonjezeka ndi mphindi 10-20.

Mbaleyi amadyeramo choko. Ladi yophika motere imatha kudyedwa ndi iwo omwe ali ndi shuga ochepa kapena apamwamba kwambiri kwa mtundu uliwonse wa matenda ashuga.

Komanso, odwala matenda ashuga amatha kudzichiritsa okha. Kuti mukonzekere muyenera:

• nyama yankhumba ndi mainchesi pafupifupi 2,5,
• tsabola wakuda
• mchere wamchere
• tsamba
• adyo
• Rosemary watsopano
• zipatso za juniper.

Zonunkhira zonse zimasakanizidwa, kenako theka la zonunkhira zimayikidwa pansi pa mbale yodulira. Mafuta amaikidwa pamwamba (khungu pansi), omwe amawaza ndi zokometsera zina zonse. Kenako chilichonse chimapangidwa bwino, chokocho chimakulungidwa muchikwama chakuda ndikuchiyika mufiriji kwa miyezi ingapo.

Njira ina yachiwiri kwa odwala matenda ashuga ndi mafuta anyama ndi apulo. Bacon imadulidwa bwino, imayikidwa mu chidebe chachikulu ndikuyaka moto, yokutidwa ndi chivindikiro.

Mukamiza mafuta, mutha kuchita zamasamba. Anyezi ndi apulo amazisenda ndikudula bwino.

Mitengo ikakhala yofiirira, mchere ndi zokometsera (sinamoni, tsabola wakuda, tsamba la bay) mutha kuwonjezeranso. Ndiye kuti anyezi, apulo mu sosepani ndi mphodza chilichonse pang'ono kutentha pang'ono.

Osakaniza womalizidwa akhoza kufalitsa pa kagawo ka rye kapena mkate wathunthu. Mphesa ziyenera kusungidwa mufiriji osapitilira milungu itatu.

Phindu ndi zovuta zamafuta a odwala matenda ashuga zikufotokozedwa mu kanema munkhaniyi.