Kodi ndingathe kudya mbatata za shuga?

Mukaphunzira momwe mbatata ndizothandiza, mavitamini omwe ali ndi. Momwe mungagwiritsire ntchito mankhwalawa kwa anthu omwe ali ndi matenda a shuga a 2. Zakudya zake zomwe zili zathanzi kwambiri. Kodi ndifunika kumawiritsa mbatata m'madzi ndisanaphike. Zomwe ndibwino kudya ndi momwe mungaphikire zakudya zrazy.

Mu shuga, muyenera kutsatira zakudya zamafuta ochepa ndikuwonetsetsa kudya kwanu. Ndi matenda amtundu 1, izi zimathandiza kuwerengetsa kuchuluka kwa insulini, ndipo ndi matenda amtundu wa 2, musakhale olemera. Mndandanda wazinthu zamtundu wa glycemic umathandizira kuwerengera momwe thupi lidzapangire pakuyamba kwa izi. Anthu odwala matenda ashuga ayenera kupewa zakudya zomwe zili ndi GI yoposa 50. Amatha kudzutsa kwambiri shuga.

GI ya mbatata, kutengera njira yomwe amakonzera, kuyambira 70 mpaka 95. Poyerekeza, GI ya shuga ndi 75. Kodi ndizotheka kuti anthu omwe ali ndi matenda ashuga adye mbatata? Sikoyenera kupatula kwathunthu mbatata kuchokera ku shuga mu zakudya. Muli zinthu zofunikira zomwe ndizofunikira kwa anthu onse. Koma sikofunikira kugwiririra ntchito mbale pazinthu izi. Ndikokwanira kudya 250 g ya mbatata yosenda patsiku, komanso mbatata zosaphika pang'ono.

Phindu komanso kuopsa kwa wowuma wa mbatata

Zilonda zam'madzi zimakhala ndi zotsekemera zomwe, zikalengedwa, zimasandulika kukhala glucose. Mukakhala wowuma kwambiri, shuga amayamba kutulutsa kwambiri. Komabe, wowuma omwe amapangidwa kuchokera ku mbatata sangafanane ndi mafuta osavuta omwe amalowa m'thupi kudzera shuga kapena kuphika.

Wowuma wa mbatata ndi gulu lovuta. Thupi limafunikira mphamvu pakulekanitsa. CHIKWANGWANI, chomwe chimapezekanso mu mbatata, chimasokoneza kuyamwa kwa shuga m'magazi. Malinga ndi momwe thupi limakhalira, mbewu ya muzu ili pafupi ndi tirigu ndi tirigu, tirigu wochokera ku durum tirigu, ndiye kuti, zovuta za chakudya.

Chachikulu cha owuma onse mbatata zazing'ono (Chithunzi: Pixabay.com)

Mu mbatata zazing'ono, wowuma sakhala wotsika, owerengera peresenti yokha. Mukasungidwa, kuchuluka kwa zinthu kumawonjezeka ndipo pofika Seputembala ukufika pachimake - pafupifupi 15-20 peresenti. Ndi shuga, tikulimbikitsidwa kudya mbatata zazing'ono, zimakhala zotetezeka ndipo sizimayambitsa kuchuluka kwa shuga. M'dzinja ndi nthawi yozizira, mumatha kudya mbatata, koma ochepa.

Njira Zophikira

Ndi shuga, osavomerezeka kudya zakudya zokazinga. Zimasokoneza kagayidwe wamafuta, zimawononga thanzi la chiwindi ndipo, kuwonjezera apo, zimakhala ndi caloric kuposa owiritsa ndi ophika. Chifukwa chake, mbatata iyenera:

Mbatata yokazinga ndi ma frie otchuka amaletsedwa. Zakudya zamtunduwu zimapanga katundu wambiri pachiwindi, kapamba. Mbatata zosenda sizilimbikitsidwa. Ndizololedwa kuphika ndi kuwonjezera mkaka ndi batala, ndipo iyi ndi bomba lenileni la glycemic kwa thupi. Ngati kusweka kwa glucose kusokonezeka, mbatata yosenda kumapangitsa kukula kwambiri kwa shuga.

Ma fries achi France ndi mbatata yosenda saloledwa matenda ashuga (Chithunzi: Pixabay.com)

Wiritsani ndi kuphika mbatata m'matumba awo. Chifukwa chake tubers imasungabe michere yambiri ndi fiber. Sambani zitsamba zazing'ono ndi chovala chotsuka, ndikuchotsa dothi mosamala. "Kunama" kuyenera kutsukidwa pang'ono ndi mpeni kuchokera kumaso.

Ubwino wa Mbatata pa Matenda a shuga

Mu 2019, asayansi adaphatikiza mbatata pamndandanda wazakudya zabwino kwambiri. "Superfood" uyu ali ndi potaziyamu yambiri, kuposa zakudya zina zilizonse. 100 magalamu 100 okha a mizu yomwe imalipira 25% ya zomwe tsiku lililonse limafunikira potaziyamu. Ndipo ma microelement amenewa ndi ofunika kuti magwiritsidwe ntchito a mtima ndi onse komanso monga magnesium synergist: mchere ndi wofunikira kwambiri awiriawiri.

Mbatata zilinso ndi mkuwa, cobalt, phosphorous, ndi chitsulo. Ili ndi mavitamini ambiri a B ndi C. Ndikofunikira kugwiritsa ntchito muzu wothandiza wa matenda ashuga, koma kuwonerera muyeso.

Momwe mungadye mbatata

Dokotala endocrinologist, dokotala wa sayansi yamankhwala Sergey Tkach amalimbikitsa kugwiritsa ntchito mbatata mu mbale yoyamba, mwachitsanzo, mu borsch. Mukazunguliridwa ndi ndiwo zamasamba ena, mankhwalawo amalowetsedwa bwino ndi thupi. Supu yophika masamba ndi mphodza wa mbatata - wamtima, wopatsa thanzi komanso wotetezeka kwa odwala matenda ashuga. Amatha kuwadyera masana komanso chakudya chamadzulo.

Wiritsani kapena kuphika mbatata yawo ya jekete (Chithunzi: Pixabay.com)

Kuchepetsa chakudya chamafuta kuchokera ku mbatata, wiritsani ndi kuziziritsa, ndiye kutentha kokha ndi kudya. Asayansi apeza kuti ikasungidwa mu firiji, wowuma wa mbatata amasinthidwa kukhala pokhazikika komwe kumakhala kovuta kuti thupi liyambe kuyamwa. Pambuyo pakuwotha, kukana kwa thupilo kumasungidwa, kotero mbatata dzulo sizimayambitsa kuchuluka kwamagazi.

Zomera za muzu siziyenera kuphatikizidwa muzakudya tsiku ndi tsiku, koma kawiri mpaka katatu pa sabata ndizotheka, ndipo ndi zabwino zambiri. Kutumikiridwa kwabwino kwa munthu wamkulu ndi 250-300 g.

Phindu la masamba awa

Muli zinthu zazing'ono komanso zazikulu zomwe munthu amafunikira kuchita bwino, ndipo mavitamini ambiri amathandizira kulimbitsa chitetezo chokwanira. Chifukwa chake

• ascorbic acid. Zimathandizira thupi kuthana ndi matenda opumira komanso chimfine,
• kashiamu wamisempha
• Vitamini D, yemwe amathandiza kuyamwa calcium,
• Mavitamini B ofunikira kuti magwiridwe antchito amanjenje,
• Vitamini E, yemwe amayang'anira khungu ndi tsitsi.
• Magnesium
• Zink ndi cobalt kuti ikhale yosatetezeka, komanso thanzi la abambo,
• Manganese, mkuwa womwe umayambitsa matenda a metabolism,
• Iron kusunga hemoglobin wabwinobwino,
• Phosphorous wamasomphenya, ubongo,
• Potaziyamu yathanzi la mtima.

Mbatata yamtundu wa 2 shuga imapereka mphamvu ku thupi lopanda mphamvu. Koma chifukwa cha kuchuluka kwa ma polysaccharides mu masamba awa, mutha kudya m'magawo ang'onoang'ono. Pankhaniyi, ndikofunikira kuganizira za kukula kwake komanso momwe makonzedwe awa amakhalira. Omwe amakayikira ngati ndizotheka kudya mbatata zokhala ndi matenda amtundu wa 2 amatha kuwerengera zam'makilogalamu azakudya zamtengowu - ndizochepa.

Zopatsa mphamvu za calorie zamasamba awa

Momwe mungaphikire mbatata za odwala matenda ashuga

Type 2 shuga mellitus imapatsa mtolo wowonjezera ku ziwalo zonse, chifukwa chake muyenera kuteteza chiwindi, kapamba, impso, osadya mafuta, zakudya zowoneka.

Mafani a tchipisi ndi mbatata yokazinga amadzilowetsa okha ndi mbale zotere kawirikawiri: zosaposa nthawi imodzi pamwezi. Nthawi yomweyo, ayenera kuphikidwa kokha mu mafuta a masamba.

Ndi bwino kukana chakudya chokhazikika pamafuta a nyama.

Mbatata zowonongedwa ndizothandiza kwambiri pamatendawa. Pansi pa peel ndiye michere yofunika kwambiri. Njirayi imakuthandizani kuti musunge zothandiza za masamba awa. Kwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri ndi mtundu 1, njira yophika iyi ndioyenera kuposa ena.

Njira iliyonse yophikira mbatata yokhala ndi matenda ashuga, muyenera kuyamba kuwawiritsa kuti muthane ndi wowuma kwambiri.

Amachita motere: amatsuka tubers, kenako kuthira madzi oyera ozizira usiku. M'mawa amatha kuwiritsa kapena kuwotcha.

Chifukwa cha kuwira, mbatata imataya wowuma, chifukwa chake ndizosavuta kugaya m'mimba. Kulowerera kumapangitsa kuti mankhwalawa akhale otetezeka kwa anthu odwala matenda ashuga. Amasiya kuwonjezera shuga kwambiri. Mbatata zophika za matenda a shuga a 2 zitha kupangika kuti zipange bwino.

Zinsinsi zophikira izi

Mbatata zophika mu microwave ndizouma komanso zopanda pake. Ndikofunika kuphika kuphika mu uvuni wamchere, mchere ndikuyika mbali yochepa thupi ya nyama yankhumba.

Mbatata, monga mbale yam'mbali, itha kugwiritsidwa ntchito pang'ono. Mbatata ndi bowa zimayendera limodzi. Koma pali mbale zochuluka momwe mungathe kuwonjezera zamasamba izi, kuti zimveke bwino komanso zathanzi.

Ndi matenda a shuga, mumatha kudya zipatso zamasamba. Kuti mukonze mbale yotere, tengani tomato, zukini, tsabola wokoma, anyezi ndi mbatata. Mizi zonse zimaphimbidwa, kenako ndikuwothira m'madzi pang'ono pamoto wochepa. Kenako onjezani mafuta az masamba pang'ono. Konzani patatsala pang'ono kukhala wokonzeka.

Mbatata ndi gawo lofunikira mu supu zambiri. Mu supu, sizibweretsa vuto, chifukwa pali mbatata zochepa kwambiri pagawo ili.

Mbatata za matenda a shuga a 2 zitha kuwonjezeredwa kuma-meatball. Kuchokera pamenepo mutha kupanga zrazy.

Chinsinsi. Zovala ndi nyama

• 200 g ya ng'ombe kapena yamphongo. Nyama iliyonse yotsamira
• 3 mbatata
• parsley
• mchere.

Pewani nyama yamphongo popanda mchere. Pindani ndi chopukusira nyama ndi mchere.

Kuphika tubers, kuphika mbatata yosenda ndi mchere. Pangani makeke ang'ono, kenako ndikuwaphika ndi nyama. Pindani mu chowiritsa chowirikiza ndikuphika kwa mphindi 10-20.

Mbale yotsirizidwa imakongoletsedwa ndi masamba obiriwira.

Chifukwa chake, ku funso: kodi ndizotheka kudya mbatata zokhala ndi matenda ashuga, mutha kuyankha molondola inde. Ndizotheka, koma osapitirira 200 g patsiku. Phekeni bwino ndikusangalala ndi chakudya chomwe mumakonda.