Zukini kwa shuga mtundu 2 contraindication

Akatswiri akuti zukini zinayamba kugwiritsidwa ntchito pazakudya zaka zoposa 10,000 zapitazo. Koma ku Europe adaphunzira za masamba okoma awa m'ma 1600, pomwe adachokera ku America. Popita nthawi, anthu adaphunzira zopindulitsa za zukini, adazikonda chifukwa cha kukoma kwake kosazolowereka. Anaphunzira kuwira, kuwaza, kuphika ndi kuwasunga. Zukini zimatha kupezeka pafupifupi patsamba lililonse. Chifukwa chake, ndikofunikira kudziwa momwe mungasungire zinthu zonse zofunikira zamasamba nthawi yophika. Zucchini Glycemic Index mwatsopano, magawo 15 okha, koma mukawasenga amawonjezera kangapo ndikufikira mayunitsi 75. Ndi zopatsa mphamvu, njira imodzimodziyo ndiyowona: zukini watsopano, ndiye 24 kcal, ndipo zukini wokazinga - 88 kcal.

Makhalidwe ofunikira a zukini

Zukini amaloledwa ngakhale ndi shuga, osati kokha chifukwa cha GI yotsika, komanso chifukwa cha shuga lachilengedwe, mavitamini ndi michere yazomwe zimapangidwa.

Mtengowu umatulutsa antioxidant katundu, chifukwa chomwe zukini zimathandizira thupi kuyamwa. Masamba amachititsa kuti munthu azindikire msanga m'thupi, chifukwa cha izi, munthu samadya mopitirira muyeso. Izi ndizofunikira makamaka kwa anthu omwe akuvutika ndi kunenepa kwambiri. Musaiwale kuti kukazinga kumawonjezera kwambiri zophatikiza ndi ma GI, chifukwa chake muyenera kusankha njira zoyenera zowerengetsera.

Zukini amalimbikitsa kwambiri matenda monga hepatitis, kuthamanga kwa magazi, colitis, cholecystitis. Zukini amakhala ndi vitamini C wambiri, motero amathandizira kuwonjezera chitetezo chokwanira.

Zukini alibe chilichonse chotsutsana. Komabe, mosamala, iyenera kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda a impso, momwe zimachitika mopitirira muyeso wa potaziyamu. Kugwiritsa ntchito zukini munjira yake yaiwisi sikufunikira kuvutitsidwa, chifukwa zimakhala ndi acidity yayikulu, zomwe zingasokoneze magwiridwe antchito am'mimba.

Vitamini zikuchokera zukini

Zakudya za Zukini

Mwa zinthu zofunikira zomwe amapanga mankhwalawa, zingapo zofunika kwambiri ndizopadera:

• CHIKWANGWANI - ntchito yake nthawi zina imapepukidwa, ngakhale chifukwa cha iyo ntchito ya m'mimba imagaya bwino,
• pectins - chotsani poizoni m'thupi, kuphatikizapo zitsulo zolemera,
• Mavitamini - amagwira ntchito yofunika kwambiri pakuwonjezera chitetezo cha mthupi, sinthani magwiridwe antchito amanjenje. Makamaka zukini zili ndi mavitamini C, E, A ndi B,
• zinthu zopezeka mmigodi zimapezeka m'mkati mwa masamba ndi msuzi wake. Muli kwambiri calcium, chitsulo, phosphorous, lithiamu ndi nthaka, komanso zinthu zina zazing'ono komanso zazikulu. Amathandizira kulimbana ndi kuchepa kwa magazi, kuchepa kwa vitamini.

Masamba ndizothandiza kwambiri kwa thupi pakuyeretsa kwake kuchokera ku poizoni ndi machulukitsidwe okhala ndi zinthu zofunikira. Zukini ayenera kupezeka mu chakudya kuti ntchito ya thupi ikhale yosalala komanso yomveka.

Kodi zukini zimaloledwa mu zakudya za anthu odwala matenda ashuga

Ndikofunikira kwambiri kwa odwala omwe ali ndi carbohydrate metabolism kuti awonetsetse zakudya zawo. Pofuna kupewa kupezeka kwamatenda oyamba, kukhala bwino komanso moyo wabwino, anthu odwala matenda ashuga ayenera kudziwa zakudya zomwe angadye zomwe zimatayidwa. Sinthani shuga, muchepetse zovuta ndi kuchepetsa thupi pokhapokha mukamadya zakudya zolimbitsa thupi. Ndikofunikira kudziwa mndandanda wazinthu zololedwa. Maziko a chakudya cha anthu omwe ali ndi vuto la endocrine ndi, monga lamulo, masamba. Kuphatikiza squash - zipatso za mbewu za banja la dzungu.

Kupangidwa Kwazinthu

Menyu wa munthu aliyense amafunika kupangidwa kuti chakudya chizikhala chokwanira. Mavitamini, mchere, ndi ma amino acid ofunikira ayenera kulowa m'thupi ndi chakudya. Izi ndizofunikira kwambiri kwa iwo omwe alibe thanzi lathunthu.Afunika kuganizira zakudya zawo mosamala kwambiri. Timvetsetsa zomwe ndizothandiza zukini.

Zopatsa mphamvu - 24 kcal. Glycemic index (GI) - 15 yatsopano masamba. Chiwerengero cha magawo a mkate ndi 0,33. Odwala omwe ali ndi vuto la kagayidwe kachakudya ayenera kudziwa kuti mukazinga, zopatsa mphamvu za calorie zimawonjezeka kwambiri. Chithandizo chilichonse cha kutentha chimabweretsa kuwonjezeka kwa index ya glycemic mpaka 75.

Anthu odwala matenda ashuga ayenera kulabadira zukini. Muli:

• mapuloteni - 1.5 g,
• mafuta - 0,2 g
• chakudya - 3 g.

Zolemba zawo zopatsa mphamvu (pa 100g) ndi 16 kcal. GI - 15. Chiwerengero cha mkate - 0,25.

Zukini ndiye gwero:

• mavitamini PP, C, A, thiamine, riboflavin,
• calcium, zinc, manganese, sulufu, titaniyamu, phosphorous, aluminium, sodium, molybdenum, chitsulo, mkuwa, magnesium, potaziyamu,
• CHIKWANGWANI chamafuta
• tartronic acid
• pectin.

Chakudya chokhwima chimatha kuphatikiza masamba awa pamenyu. Koma osati monga padera mbale. Zothandiza kwambiri ndizatsopano zukini. Amalimbikitsidwa kuti awonjezedwe pamasaladi osiyanasiyana.

Tiyenera kudziwa kuti nthawi yamatenda otentha, index ya glycemic imakulanso.

Chizindikirochi chimazindikira momwe shuga ya magazi imakhalira msanga. Kuchulukirapo kwa GI, kumakhala kovulaza kwambiri kwa wodwala yemwe ali ndi mavuto a endocrine. Kupatula kwathunthu zukini kuchokera menyu sikuyenera. Koma ndibwino kuti musaziwaze, koma mwachitsanzo, kununkhira kapena kuwonjezera ku ndiwo zamasamba. Kenako hyperglycemia imasiyidwa.

Pindulani ndi kuvulaza

Zukini mumakhala madzi ndi tartronic acid. Yoyamba imakhala ndi phindu pamatumbo, ndipo yachiwiri imalepheretsa mtima wa stenosis. Phindu la zukini wachinyamata ndilovuta kupikiranso.

Mitengo iyi ikaphatikizidwa muzosankha odwala matenda ashuga, pali:

• kutsegula kwa kagayidwe kachakudya njira,
• kuchotsa kwa poizoni m'thupi,
• kusintha kwamatumbo,
• kutsitsa cholesterol yamagazi,
• kuchepa kwamphamvu kwa edema,
• zotsatira zabwino pakuwona
• onjezerani chitetezo chokwanira komanso mphamvu
• makulidwe a mitsempha, kuchepetsa chiopsezo cha neuropathy.

Zukini ali ndi kuthekera kochotsa mchere wambiri mthupi. Izi zimachepetsa mwayi wokhala ndi edema komanso kuwoneka kwa mavuto olowa, monga nyamakazi.

Akatswiri amalimbikitsa kudya izi pafupipafupi kwa anthu omwe ali ndi matenda oopsa, matenda a chiwindi, impso, mtima, mitsempha yamagazi. Kupatula apo, ali ndi diuretic.

Zukini ndi hypoallergenic. Onse akulu ndi ana amatha kuzigwiritsa ntchito. Milandu yatsankho la munthu payekha sadziwika. Zachidziwikire, tanthauzo lalikulu la gawo. Ili ndi lamulo kwa aliyense. Pafupi kwambiri ndi kuphatikiza zipatso izi ku menyu ziyenera kukhala za anthu omwe ali ndi exacerbations a gastritis ndi matenda a impso, momwe njira yochotsa potaziyamu m'thupi imasokonekera. Ndi ma pathologies awa, masamba awa akhoza kukhala ovulaza.

Kodi ndingathe kuphatikiza muzakudya

Ndi "matenda a shuga", kapamba satulutsa insulin yokwanira. Zotsatira zake, kagayidwe kachakudya kamasokonekera, kulemera kwa thupi kukukula, ndipo kupatuka kwofananira mu thanzi kumachitika. Anthu odwala matenda ashuga amalangizidwa kuti azitsatira zakudya okhwima, azidya zakudya zochepa. Njira izi zikuthandizira kuti pasakhale shuga. Nthawi zambiri pamunsi pamenyu yoyenera pali masamba.

Zukini wokhala ndi matenda amtundu wa 2 amakhala ndi zotsatira zabwino pamitsempha yamagazi, ziwalo zam'mimba, matumbo ndi dongosolo lamanjenje. Zinthu za pectin zomwe zimapanga izi zimathandiza kuchepetsa shuga. Kalori yaying'ono imakulolani kuti muphatikize mankhwalawa muzakudya zosiyanasiyana. Zukini wathanzi komanso chokoma amaloledwa ngakhale kwa anthu onenepa kwambiri.

Zoletsa zimangogwiritsidwa ntchito pakumwa caviar. Kupatula apo, pakukonzekera kwake, mafuta a shuga ndi masamba amagwiritsidwa ntchito. Odwala omwe ali ndi vuto la metabolism sayenera kudya izi, mwinanso thanzi lawo lidzaipiraipira.

Zukini ndi zukini

Zogulitsazi zimakhala ndi mndandanda wa glycemic womwewo - 15, womwe umawerengedwa kuti ndi wotsika. Zukini imathandizanso pazakudya zake zochepa zama calorie - 25 kcal. Manambalawa amatanthauza zamasamba zatsopano. Mwachitsanzo, zukini wokazinga, ngati caviar kuchokera pachidachi, ali ndi mayunitsi 75. Zidzakhala zopindulitsa kwambiri kupesa kapena masamba osakhazikika (kachiwiri wopanda shuga). Ndizololedwa kuzigwiritsa ntchito kuphika masamba ophika, maphunziro oyamba.

Zothandiza pazogulitsa:

• kuchuluka kwa ascorbic acid kumabwezeretsa chitetezo cha mthupi, kulimbitsa mitsempha, kusintha magazi,
• retinol, yomwe ndi gawo la kapangidwe kameneka, imathandizira kugwira bwino ntchito kwa wopanga mawonedwe,
• pyridoxine ndi thiamine amatenga gawo lalikulu ndi zotumphukira zamanjenje,
• zinc zimalimbikitsa kusinthika msanga, mawonekedwe abwino pakhungu ndi zotumphukira zake,
• kashiamu amalimbitsa mkhalidwe wa minofu ndi mafupa,
• folic acid amathandizira kwamanjenje, imathandiza pakakhala nthawi yakhanda yachibadwa.

Mwanthawi yaiwisi komanso ya stewed, imakhala ndi index ya glycemic ya 75, yomwe ndiwambiri, koma mankhwalawo ali ndi zopatsa mphamvu zochepa. Asayansi atsimikizira kuti ngakhale GI ndiyokwera kwambiri kuposa zololeka, dzungu limalimbikitsa kusinthika kwa maselo a pancreatic, kukulitsa kuchuluka kwa maselo a beta a islets a Langerhans-Sobolev. Izi ndi zabwino zake kwa odwala matenda ashuga.

Kuphatikiza apo, kugwiritsa ntchito dzungu ndiko kupewa atherosulinosis ndi kuchepa magazi. Mtengo wobiriwira amatha kuchotsa madzi owonjezera m'thupi, kuchepetsa kutupa. Chakudyacho chimaphatikizapo zamkati, mbewu, msuzi, mafuta a dzungu.

Glycemic index (15) imatchukitsa monga gulu la masamba omwe amawonjezera shuga m'magazi. White kabichi ndi yoyenera kupukusa zam'mimba, chiwindi ndi ndulu matenda, komanso pochiza matenda a pakhungu ndi kutentha. Lili ndi mitundu yayikulu 3 yama amino acid omwe ndi ofunikira m'thupi la munthu (methionine, tryptophan, lysine). Kuphatikiza apo, kabichi imakhala ndi:

• retinol
• Mavitamini a gulu la B
• Vitamini K
• ascorbic acid
• potaziyamu
• phosphorous

Sauerkraut ndiyofunika chisamaliro chapadera. Ndikulimbikitsidwa kwa odwala matenda a shuga komanso anthu omwe ali ndi vuto lolemera. Panthawi yovunda, ma saccharides omwe amapanga zinthu amasinthidwa kukhala lactic acid. Ndizomwe zimakhazikitsa chimbudzi ndikubwezeretsa microflora, ndikuchotsa cholesterol ndi poizoni.

Chogulitsachi chimakhala ndi GI ya 10 ndi 18 kcal yokha pa g 100. Pulogalamu yamatomayi imakhala ndi mavitamini a B, ascorbic acid, calciferol, fiber, acid organic ndi mapuloteni. Choline amadziwika kuti ndi asidi wofunika. Ndiye amene amachepetsa mapangidwe a lipids mu chiwindi, ndikuchotsa cholesterol yaulere yambiri, ndikulimbikitsa mapangidwe a hemoglobin.

Tomato ali ndi izi:

• Serotonin, yomwe ndi gawo lamapangidwewo, amasintha machitidwe ndi kusintha kwa malingaliro,
• lycopene ndi antioxidant wamphamvu,
• mankhwala osokoneza bongo ali ndi anti-kutupa,
• Kuchepetsa magazi, kuteteza magazi kuundana,
• zopindulitsa pa chiwindi.

Letesi

Mndandanda wa glycemic umatengera mtundu wa malonda (ofiira - 15, obiriwira komanso achikasu - 10). Mosasamala mtundu, malonda ake ndi malo osungirako mavitamini C, A, E, gulu B, komanso zinc, magnesium, phosphorous ndi potaziyamu.

Zopaka zimakhala ndi GI ya 35, ndipo ndikatentha, imakwera mpaka magawo 85. Zotsatira zabwino za malonda zidakalipo. Zakudya zamafuta, zomwe ndi fiber, zomwe zimakhala ndi kaloti, zimathandizira kugaya chakudya. Imachepetsa kuyamwa kwa mafuta m'magazi kuchokera m'matumbo, yomwe imakulolani kudya izi, zomwe zimakhala ndi index ya glycemic yayikulu.

Kaloti amatha kuwaza, kudyetsa, kuphika, kuwiritsa, kufinya madzi kuchokera pamenepo. Chinthu chachikulu sikuti kuwonjezera shuga pakuphika. Zinthu:

• Itha kugwiritsidwa ntchito mwamafuta kapena kuphatikiza ndi zinthu zina,
• kuzizira sikuwononga zopindulitsa,
• ndi matenda ashuga, ndikofunika kugwiritsa ntchito kaloti wowotchera mu mawonekedwe oyera kapena mawonekedwe a mbatata yosenda.

Mndandanda wa glycemic wa malonda ndi 15, zopatsa mphamvu - 20 kcal. Ziwerengero zotere zimagawika ngati chida chotsika cha GI, zomwe zikutanthauza kuti ndizovomerezeka pakugwiritsa ntchito tsiku ndi tsiku.

Radish ndi ndiwo zamasamba zoyambirira zomwe zimapezeka muzakudya kwakanthawi kochepa, ndikupatsa tomato ndi nkhaka. Radish ili ndi mtundu wake wokwanira fiber, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, ndi mavitamini a B.

Kuphatikizikako kumakhala ndi mafuta a mpiru, omwe amakupatsani mwayi kusiyira mchere kuphika chifukwa chakumaso kwake. Ndi kumwa kwawo komwe kumawathandiza kupewa matenda a mtima, mitsempha yamagazi ndi impso.

GI ya masamba osaphika ndi 30, yophika mpaka magawo 64. Zomera zofiira ndizothandiza matenda angapo. Mapangidwe ake ali ndi zinthu zachilengedwe, mavitamini, CHIKWANGWANI, acid acid. CHIKWANGWANI kumawonjezera mphamvu ya matumbo, imagwiranso kugaya. Zovuta zimathandizira kubwezeretsa kagayidwe.

Pokhala ndi matenda ashuga komanso kulemera kwambiri kwa thupi, ndikofunikira kuwunika momwe mitsempha yamagazi imayendera ndi kayendedwe ka magazi, kuthamanga kwa magazi, kuchotsa cholesterol yambiri mthupi. Izi ndi zomwe zimathandizira kuti muzu wa beet.

Masamba osasangalatsa kwambiri omwe aperekedwa pamwambapa kwa odwala matenda ashuga komanso anthu omwe amakonda moyo wathanzi. Mndandanda wa mbatata wamatumbo sungatchulidwe kuti wotsika:

• waiwisi - 60,
• mbatata yophika - 65,
• anyezi wokazinga ndi achi french - 95,
• puree - 90,
• tchipisi mbatata - 85.

Zopatsa mphamvu za calorie za muzu wamafuta zimatanthauzanso njira yake yokonzekera: yaiwisi - 80 kcal, yophika - 82 kcal, yokazinga - 192 kcal, tchipisi - 292 kcal.

Zothandiza pa masamba:

• ili ndi gawo lonse la ma amino acid ofunikira m'thupi la munthu,
• ali ndi vuto lochita bwino (lolimbikitsidwa kwa matenda a impso, gout),
• Zogwiritsidwa ntchito ngati mankhwala ochizira matenda a pakhungu,
• madzi a mbatata ali ndi phindu pa boma la m'mimba, kumathandizira kuchiritsa zilonda.

Masamba ali ndi katundu wofanana ndi zipatsozo, amakhala ndi acid yotsika pophika. Gome la glycemic index la masamba ophika komanso ophika ambiri, zakudya zawo zopatsa mphamvu, komanso zomwe amapezeka mumapuloteni, lipids ndi chakudya zimaperekedwa pansipa.

Kudziwitsa zizindikiro kumakupatsani mwayi kusintha zakudya, kuwonjezera kapena kuchepetsa kuchuluka kwa kugwiritsidwa ntchito kwa zinthu zina.

Mndandanda wa glycemic ndi mtundu wina womwe umawonetsa kuthekera kwa chinthu kuti chikule shuga. Tsopano mawonekedwe awa amadziwika ndi glucose omwe amalowa m'magazi. Ngati mungayang'ane pa GI yamasamba, ndiye kuti muwona kutali kuchokera pazowona zowongoka. Mitengo ina imakhala ndi GI yapamwamba kuposa tchipisi taphika (kaloti owiritsa) kuposa ma tirigu (dzungu), yemweyo monga Coca Cola, Fanta ndi Sprite (mbatata yophika). Chofunika kwambiri ndichakuti, pomwepo pali masamba omwe amagwiritsidwa ntchito (mafuta a azitona kapena batala). GI imatha kusintha kwambiri mothandizidwa ndi zinthu zosiyanasiyana. M'moyo weniweni, sizofanana ndi za tabular.

Nkhaka Ichi ndi chimodzi mwazinthu zochepa zomwe zimagwirizana ndi zomwe palibe zoletsa. Mndandanda wamatenda a glycemic ndi 15. Mutha kuwadya osankhidwa kapena atsopano. Ndizabwino masaladi ndi mafuta. Osagwiritsa ntchito kirimu wowawasa ngati mavalidwe. Bwino kutenga yogurt yamafuta ochepa kapena kefir. Pali zinthu zambiri nkhaka zomwe zimapangitsa kuti mafuta achilengedwe azichitika mofulumira. Chifukwa chake, iwo ndi mbale yabwino yakudya yophikira nyama.

Zukini ndi zukini ali ndi mlozo womwewo wa glycemic - 15. Koma izi sizitanthauza kuti mukaziphika, zizikhala chimodzimodzi (75). Ndikwabwino kuzidyetsa. Ngati mukuganiza kuti muzidzipatsa nokha, ndiye gwiritsani ntchito mafuta a azitona kuphika. Musadzoze mafuta omwe adakonzedwa ndi zonona. Zimathandizira kuwonjezeka kowopsa kwa shuga m'magazi.

Dzungu ndi zina mwazinthu zomwe zalowa kwambiri m'miyoyo yathu chifukwa cha kupatsa kwake thanzi komanso kutsika mtengo, kukoma kwambiri. Koma pozindikira matenda a shuga, kugwiritsa ntchito kwake kuyenera kuthandizidwa mosamala kwambiri. Kupatula apo mndandanda wamatumbo atatha kutentha ndi 75. Chifukwa chake, ndibwino kudya yaiwisi.

Tiyenera kudziwa kuti mndandanda wa glycemic watsopano ndi sauerkraut ndi womwewo, ndi 15. Kuphatikiza apo, mukayamba kuphika "kabichi", msuzi wa kabichi, kapena borsch, ndiye GI yazomwezi sizisintha. Izi zimasiyanitsa bwino kwambiri ndi kaloti, maungu ndi mbatata. Mutha kudya kabichi pamtundu uliwonse, osaganiza kuti GI yake ikuphwanya zakudya zanu. Pamodzi ndi iye mutha kusangalala ndi zomwe mumakonda. Koma musaiwale za kuchuluka kwa mafuta pa GI pakuphika.

Tiyenera kudziwa kuti glycemic index yamafuta owiritsa Imodzi mwazabwino kwambiri pakati pa masamba onse - 85. Litabaga lokha ndiwokhazikika - 99. Chifukwa chake, ndikofunika kuti musagwiritse ntchito masamba awa mu mawonekedwe ophika. Ndikwabwino kuti muzidya yaiwisi, ndiye kuti glycemic index ya kaloti ingokhala 35. Izi sizingawononge thanzi lanu kwambiri. Poyerekeza, GI ya mikate yoyera iyenera kuperekedwa - 85. Ngakhale mbatata zapapo, zimakhala zofanana - 82.

Timazolowera kudziwa kuti mbatata ndi chimodzi mwazinthu zazikulu za tebulo lathu. Koma kwa odwala omwe ali ndi matenda ashuga, kugwiritsa ntchito kwake kosatha kumakhala kovuta chifukwa kuyambira mndandanda wa mbatata yosenda bwino kwambiri - 90. Nthawi yomweyo, pali 80 tchipisi taphika tokha.Ngakhale m'munsi mulibe GI yam'madzi owiritsa - 70. Chabwino, pazomwe zimaphika ndi masamba - 65.

Njira yophika yomalizira yazinthu izi ndizovomerezeka kwambiri. Ngati mungayang'anire zakudya za ku China ndi ku Japan, ndiye kuti mupeza maphikidwe a masaladi ndi mbatata, pomwe muzu uwu sungobweretsera kutentha. Pambuyo grated, amangomizidwa ndi madzi otentha. Amakhulupirira kuti izi zitatha kudya.

Monga masamba onse, beets pambuyo pa chithandizo cha kutentha imachulukitsa GI, imakhala yofanana ndi 65. Komanso, mu mawonekedwe osaphika index glycemic index ndi 30 yokha. Nthawi zambiri idyani masamba achichepere a beetroot. GI yawo ali ndi zaka 15. M'mayiko akum'mawa, muzu uwu umadyedwa nthawi zambiri muiwisi m'malo mwophika. Chifukwa chake, simungadandaule za chitetezo cha izi. Yesani kuchiwukitsa ndikumukhomera phwetekere yokazinga. Kuti muwonjezere kukoma, onjezerani mchere pang'ono ndi zonunkhira.

Panthawi ya matenda ashuga

Madokotala amalimbikitsa azimayi oyembekezera kuti apange menyu kuti ukhale wopatsa thanzi komanso wathanzi. Makamaka chidwi chitha kuperekedwa ku zukchini. Muli mavitamini, mchere wamchere. Akamagwiritsidwa ntchito, mwayi wonenepa kwambiri ndi wocheperako, chifukwa masamba amakhala ndi mafuta ochepa komanso zakudya zamafuta. Zopatsa mphamvu zama calorie zomwe zimafika 16 - 24 kcal kutengera mitundu.

Ndi matenda a shuga a gestational, simudzapereka mphatso zabwino zachilengedwe. Koma, zoona, ndikofunikira kusankha masamba abwino komanso achichepere. Mwachitsanzo, zukini zimasintha malo amitsempha yamagazi, kutsika kwa shuga m'magazi, kumalimbikitsa chimbudzi, ndi matumbo. Ali olemera kwambiri pazinthu zofunikira. Chifukwa chake, ndikofunikira kuti azimayi azidya nthawi zambiri. Koma zakudya zomwe zimakhala ndi shuga ambiri ndi wowuma ziyenera kuchoka kuzakudya.

Mayi woyembekezera yemwe ali ndi matenda opatsirana pogonana ayenera kuchita chilichonse chotheka kuti achepetse kuchuluka kwa shuga pakudya.Osati thanzi lake lokha, komanso thanzi la mwana zimatengera izi. Limbikitsani zotsatira za zakudya zoyenera m'thupi mwakuwonjezera masewera olimbitsa thupi. Kuphunzitsa kwambiri amayi am'tsogolo ndikuloletsedwa, m'malo mwake, mutha kuyenda tsiku lililonse, kusiya pamalo okwera, ndikuyesera kuti musakhale malo amodzi kwa ola limodzi.

Odwala omwe amalephera kusintha shuga m'magazi ndi zakudya amapatsidwa jakisoni wa insulin. Ndikosatheka kukana chithandizo chotere. Kupatula apo, kuchuluka kwa shuga kumakhudza thanzi la mwana wosabadwayo.

Ndi chakudya chamafuta ochepa

Matenda a mtundu wa 2 atapezeka, munthu sayenera kuchita mantha. Matendawa amatha kuthandizidwa. Muyenera kuthana ndi zoyambira zokha zama carb ochepa. Zakudyazo zimapangidwa kuti kuthekera kwa kudumpha kwa glucose ndikotsika kwambiri. Chifukwa chake, zakudya zonse zomwe zimakhala ndi chakudya chamafuta ndizoletsedwa.

Zukini amaloledwa kuphatikizidwa mndandanda wa anthu omwe metabolism imalephera. Koma samalani: mukamalandira chithandizo cha kutentha, mitundu ina ya fiber imasandulika kukhala shuga, GI ya masamba imachulukitsa katatu. Chifukwa chake, simuyenera kuwadya monga chakudya chodziyimira panokha, ndibwino kuwonjezera pazakudya zochepa monga msuzi, sauté, mphodza, pilaf, saladi kapena zipatso. Zukini caviar ndiosatheka kwa odwala matenda ashuga.

170 ml mbale yophika zukini azikhudzanso kuchuluka kwa shuga monga 6 g yamafuta. Koma ndikofunikanso kuganizira nthawi yomwe anthu amachita mosiyana ndi zinthu. Kuwona momwe thupi lanu limawonera ndikosavuta. Ndikokwanira kuyeza shuga pamimba yopanda kanthu ndikatha kudya. Ngati maola awiri shuga atatha kukhala abwinobwino, ndiye kuti maonekedwe a hyperglycemia samapweteketsa masamba omwe atchulidwa.

Maphikidwe othandiza

Ngakhale zakudya zopatsa thanzi komanso zotetezeka zimafunika kuphika bwino. Ndikofunikira kuti zisunge mavitamini, michere ndi zinthu zina zofunikira mthupi.

Mphete zophika zukini ziyenera kutayidwa nthawi yomweyo. Kupatula apo, amawombera ufa, kenako nkuwaphika ndi batala. Zonsezi zimadzetsa kuwonjezeka kwakukulu kwa kuchuluka kwa mafuta ndi chakudya chamagulu omwe amapangidwa ndi mbale. Ngati mukufunadi kuthana ndi zukini wokazinga, m'malo mwa ufa, muyenera kugwiritsa ntchito zopindika za rye, kapena kusiya kwathunthu kuphika. Poto uyenera kuthiridwa mafuta ndi maolivi kapena mafuta opaka m'malo mwa mpendadzuwa. Zidutswa zomalizidwa ziyenera kunyowa bwino ndi matawulo a pepala, zopukutira. Chifukwa chake mafuta amachoka.

Ndikofunika kuphatikiza masamba atsopano pamenyu. Young zukini akanadulidwa pa grater. Amakhala chowonjezera chabwino ku mitundu yambiri ya masaladi, nsomba zophika.

Kukoma kosangalatsa kumapezeka ndi masamba otentha. Pafupifupi zinthu zonse zofunikira zimasungidwa momwemo. Koma kuwasunga mu chowiritsa chowirikiza kwa nthawi yayitali sichikhala chanzeru. Bola kukhala crispy.

Pamaziko a zukini kupanga masamba soups ndi sautéed. Mbatata sizitha kuwonjezeredwa ku mbale izi. Kupatula apo, wowuma omwe amakhalamo amakwiyitsa kwambiri shuga. Mutha kuyika udzu winawake, broccoli, biringanya, nyemba zobiriwira mu poto m'malo mwa masamba amizu.

Kalori wotsika komanso wathanzi: zukini, mndandanda wawo wa glycemic ndi njira zogwiritsira ntchito shuga

Matenda a shuga ndi matenda pamaso pake omwe muyenera kukonzanso moyo wanu.

Nthawi zambiri, kusintha koteroko kumadziwika kukhala kovuta, makamaka ngati pali zoletsa zilizonse.

Chokhacho chomwe chitha kuchepetsa zomwe zilipo pano ndikuwonetsetsa kwambiri zomwe zimapindulitsa, glycemic index ndi calorie zakudya. Nkhaniyi ikuyang'ana kwambiri zukini. Apa mutha kuzolowera zovuta zovuta kudya izi zamasamba muzakudya zochepa kuti muchepetse menyu ndi maphikidwe atsopano.

Pokonzekera bwino, mutha kupeza mbale zapadera zomwe sizikhala ndi mphamvu zambiri komanso zopindulitsa thupi.Ndiye kodi ndizotheka kudya zukini ndi matenda ashuga amtundu wa 2 ndi mtundu 1 wa shuga kapena ayi?

Zothandiza katundu

Ambiri a endocrinologists amalimbikitsa izi zamasamba kwa odwala awo. Zofunika kwambiri ndi zukini mu mtundu 2 wa shuga.

Zukini wokoma komanso wowutsa mudyo kwa nthawi yayitali akhala malo olemekezeka mu zakudya za anthu omwe ali ndi vuto la metabolic la chakudya. Ndizo chakudya chachikulu makamaka mu nthawi yamasika, nthawi ya chilimwe komanso yophukira.

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Kuchokera pamenepo mutha kupanga zakudya zamasiku onse ndi maholide. Amayi ena otchuka m'nyumba amagwiritsa ntchito zukini kuphika zopangira tokha nyengo yozizira. Zitha kudyedwa chifukwa cha kupezeka kwa zinthu zopindulitsa monga pectin ndi tartronic acid.

Pulogalamu yoyamba imathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi, koma yachiwiri imatha kulimbitsa makhoma a mitsempha, mitsempha ndi ma capillaries, kuwaletsa kuchepa. Mtengowu amadziwika kuti ndi wolemera mu carotene ndi mavitamini C ndi B. Chogulitsachi chimakhala ndi index yotsika kwambiri ya glycemic, koma sitiyenera kuiwala kuti pambuyo pa kutentha kutentha kumatha kuwonjezeka.

Mwa zina zofunikira, zimakhala ndi izi: chitsulo, potaziyamu, calcium, magnesium, sodium, phosphorous, titanium, aluminium, lithiamu, molybdenum, mono- ndi disaccharides, acid organic, acid nonaturated acids ndi michere yazakudya.

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Amatha kukhala chida champhamvu pakuchepetsa thupi, chomwe chimakonda kwa anthu omwe ali ndi mtundu wachiwiri wa matenda ashuga. CHIKWANGWANI chakudya chomwe chili mkati mwake chimatha kukonza magwiridwe antchito.

Kugwiritsira ntchito kwa nthawi ndi nthawi kumachepetsa mwayi wokhala ndi atherosulinosis ndi mawonekedwe a matenda oopsa. Mwa njira, ndikofunikira kudziwa kuti kuwonjezera pa zamkati za zukini, mbewu zawo ndizothandiza kwambiri. Amakhala ndi diuretic kwambiri.

Ndikofunika kudziwa kuti zukini mulibe mafuta ofunikira, chifukwa chake sipadzakhala katundu pa kapamba.

Pogwiritsa ntchito pafupipafupi, ndizotheka kukwaniritsa kusintha kwa mchere wamchere, womwe umathandizira kuchotsa mchere wosafunikira ndi zinthu zina zovulaza.

Chifukwa chake, magazi a wodwalayo amayeretsedwa, ndipo thanzi, motero, limasintha.

Zukini ali ndi thanzi komanso zakudya zabwino. Amasamba amalimbikitsidwa kuti agwiritsidwe ntchito ndi anthu omwe ali ndi vuto la pancreatic ntchito kapena chifukwa cha insulin, chifukwa amathandiza kutsitsa komanso kuchepetsa matenda a shuga mu seramu yamagazi .ads-mob-1

Zambiri pazomwe zikuchokera ndi zukini zothandiza:

1. ascorbic acid amalepheretsa hemoglobin glycosylation, yomwe imathandizira kukonza chitetezo chamthupi. Kuphatikiza apo, chifukwa cha izi, chakudya cha carbohydrate ndi kapamba zimayenda bwino. Zimathandizanso kuchotsa madzi osafunikira m'thupi,
2. potaziyamu, yomwe ilipo pakuphatikizidwa kwamasamba, imabwezeretsa zamkati pamtima ndi m'mitsempha yamagazi. Mchitidwe wamanjenje umayamba kugwira ntchito mwachizolowezi. Mulingo wamadzi mthupi umatha,
3. Ndipo carotene, imathandizira ntchito zoteteza, komanso imakhala ndi mphamvu yotsutsa antioxidant,
4. hemoglobin imachuluka chifukwa cha zomwe zimapezeka mu folic acid mu zukini. Zimathandizanso kuthamangitsa kagayidwe kwamafuta ndi njira ya gluconeogeneis,
5. nicotinic acid mu kapangidwe ka masamba imakulitsa kwambiri mitsempha yamagazi ndikuyenda bwino kwa magazi kuzungulira ziwalo zonse zamkati. Kuthamanga kwa magazi mpaka kumapeto kumtunda kumatsika. Izi zimatha kuteteza wodwala ku matenda monga angiopathy, neuropathy komanso phazi la matenda ashuga. Chifukwa cha pawiri iyi, kuchuluka kwa cholesterol m'magazi amwazi ndi kuwonekera kwa atherosulinosis kumalepheretsedwa.
6. tartronic acid imatha kulimbitsa makhoma a mitsempha, mitsempha ndi ma capillaries, kuletsa kuwoneka kosakhudzana kosiyanasiyana komwe kumatha kukhazikitsidwa motsutsana ndi maziko a matenda osokoneza bongo.

Kodi ndizotheka kudya squash caviar wa mtundu 2 wa shuga?

Monga mukudziwa, squash caviar mu shuga samaloledwa kokha, komanso akuwonetsedwa kuti agwiritse ntchito. Mpaka pano, pali njira zambiri zakukonzekera.

Squash caviar wa mtundu wachiwiri wa shuga wakonzedwa motere:

• 1 makilogalamu a zukini,
• 100 g ya parsley, fennel kapena katsabola (kulawa),
• Supuni 4 zazikulu za viniga
• Supuni 1 ya mafuta a mpendadzuwa,
• theka la mutu wa adyo,
• Supuni 1 yamchere
• tsabola wakuda kuti mulawe.

Poyamba, muyenera kutsuka zukini mosamala. Kenako amasankhidwa mu chopukusira nyama. Kuchotsera peel sikofunikira konse. Zotsatira zosakaniza ziyenera kuwonjezedwa adyo wosankhidwa, zitsamba, tsabola, viniga, komanso mchere. Chilichonse chimasakanizidwa ndikuyika mufiriji kwa maola angapo. Kenako, mutha kutumikira pagome.

Mikangano ndi mikangano

Canadian Jenkins ndi katswiri wodziwika bwino, pafupifupi wofalitsa nkhani m'magawo ambiri, ndipo mu 1981 adagwira ntchito yothandiza odwala matenda ashuga. Mlozera wa glycemic womwe wapezeka ndi iye sunalandiridwe konse ndi mankhwala aboma, koma lingaliroli lakhazikika osati kokha kwa "anthu wamba", komanso kwa madokotala ovomerezeka.

Mwa maphunziro ambiri omwe adachitika pambuyo pa Jenkins, kuti adziwe zotsatira za chiwonetsero cha zinthu pa kunenepa kwambiri, zotsatira zake zidatuluka mu 50 mpaka 50. Omwe amafunikira kutsimikizira kuti GI imagwira ntchito, adatenga theka lomwe adafunikira ndikumanganso pamalingaliro ena.

Palibe chodabwitsa ndi izi, wopalamula pang'ono. Ngati mumaganizira za izi, chamoyo chilichonse chimakhala chapadera kwambiri kotero kuti ndizosatheka kuzikankhira munjira yopapatiza imodzi yopezeka za sayansi.

Kodi mkangano ndi chiyani?

Ndilankhula kale za mafuta ochulukirapo komanso othamanga. Momwe thupi lathu limatha kugwiritsa ntchito mosavuta izi kapena kuti chakudya monga mphamvu zamagetsi zimadalira kuchuluka kwawo.

GI - ndi chiyani? Ndalongosola: sizikuwonetsa kuchuluka kwa shuga mu chakudya, koma momwe shuga angathere msanga ku glucose ndikutha m'magazi. Chogulitsacho chimatha kukhala ndi mafuta ochepa, koma nthawi yomweyo onsewa amagawanika kwa iye.

Chizindikiro cha a Jenkins, choyambirira, chikuwonetsa ngati izi kapena ngati chakudya chingathe kudyedwa ndi anthu odwala matenda ashuga. Chifukwa chake, GI imapangidwa ndi Insulin Index (yomwe, mowonadi, idaphunziridwa ngakhale pang'ono).

Koma bwanji za kukhala wonenepa kwambiri? Chilichonse ndichophweka apa.

Kudumphadumpha koopsa m'magazi a shuga nthawi zonse kumayambitsa kufunika kwa insulin. Zikondwerero zimaphimba mwachangu, ndipo ngakhale ndi mtunda. Ndipo ali ndi udindo woyang'anira mafuta ochulukirapo.

Gi zamasamba ena

Masamba sakhala apadera konse mu "glycemic yachepera kwambiri." Zachidziwikire, poyerekeza chimanga ndi mkate ndizothandiza kwambiri. Koma mu kampani yawo yochezeka mutha kupeza kusiyana kwakukulu. Ndipereka zitsanzo.

Chifukwa chake, masamba omwe ali ndi GI yotsika:

• kabichi - kuyambira 15 mpaka 30,
• nyemba zobiriwira - 30,
• mphodza - 20 mpaka 25,
• kaloti watsopano - 30,
• anyezi - kuyambira 10 mpaka 15,
• nkhaka - 20,
• tomato - 10,
• amadyera (parsley, katsabola) - 5,
• biringanya - 10,
• tsabola wokoma - 15,
• letesi masamba - 10.
• mpiru - 15,
• radish - 15.

Ndi mkulu:

• mbatata yophika - 65-70,
• kaloti wowiritsa - 80,
• beets - yaiwisi 70, yophika (chifukwa cha kutulutsidwa kwa gawo la madzi mu madzi) - 65,
• nandolo zatsopano - 50, zowuma - 25,
• msuzi wa mtola, phala - 60,
• nyemba zoyera - 40,
• swede - 99,
• dzungu - 75,
• zukini - 75,
• chivwende - 70.

Kwa omwe ali ndi chidwi ndi mndandanda wokulirapo - glycemic index ya zipatso ndi ndiwo zamasamba, tebulo:

Palibenso chifukwa chobera manja anu ndi kugwirira ntchito powerengetsera. Chilichonse ndichovuta pang'ono kuposa momwe zimawonekera poyamba.

Axamwali! Ine, Andrey Eroshkin, ndikusungirani masamba osangalatsa a masamba akunyumba, lowani ndipo penyani!

Mitu ya masamba obwera:

• Momwe mungachepetse kulemera popanda mphamvu ndikuti kulemera kwake kusabwerenso?
• Kodi mungakhale bwanji wathanzi opanda mapiritsi mwachilengedwe?
• Kodi miyala ya impso imachokera kuti ndipo ndichitenji kuti ndisawonekenso?
• Kodi mungasiye bwanji kupita ku gynecologists, kubereka mwana wathanzi ndipo osakula msinkhu wazaka 40?

Zomwe muyenera kudziwa

Gawo lalikulu la chakudya chilichonse ndi shuga. Amatipatsa mphamvu. Anatengedwa ngati muyeso. Glucose wangwiro ali ndi kuchuluka kwa 100. Timayerekezera momwe thupi lathu limakhalira ndi mtundu wina uliwonse wa chakudya ndi zomwe zimachitika ndi shuga.

Ndizotheka kudziwa GI yomwe idadyedwa mokha. Palibe njira pano. Ngati chizindikirocho chili chochepa, zikutanthauza kuti shuga m'magazi limakwera pang'onopang'ono. Ngati mkulu - ndiye mwachangu.

Musaiwale kuti mwachilengedwe glucose amatha kulowa m'magazi pokhapokha poyamwa kuchokera m'matumbo. Kuchuluka kwa villi m'matumbo athu kumadalira zinthu zambiri:

• matenda am'mimba
• chibadwa
• kuchuluka kapena kusowa kwa microflora,
• mitengo ya enzyme
• kuchuluka kwa machitidwe achifundo kapena a parasympathetic ("chimbalangondo" panthawi yachisangalalo, kuchuluka kwa adrenaline komwe kumapangidwa mumikhalidwe yovuta - kumachepetsa komanso ngakhale kuyimitsidwa kwathunthu).

Zomwe zili pamwambazi ndi kachigawo kakang'ono chabe, komwe GI pochita ikhoza kudalira.

Koma si zokhazo. Mwachitsanzo, ili ndi shuga 70, ndipo zonse zomwe timakonda rutabaga - 99. Zili bwanji? Kupatula apo, shuga safunika kuthyoledwa moyenerera kuti imidwe, ndipo rutabaga ndi masamba, momwe mumakhala kuchuluka kwa fiber.

Ndibwerera ku chithunzi ichi ndikulongosola. Pambuyo pake.

Chizindikiro cha GI sichimangotengera ife, komanso mawonekedwe omwe amapangidwa:

• zopatsa mphamvu zovuta mmenemo, kapena zosavuta,
• kuchuluka kwaminga ndi kusungunuka,
• kukhalapo kwa mapuloteni ndi mafuta.

CHIKWANGWANI chimachepetsa kusweka, mapuloteni ndi mafuta amachitanso chimodzimodzi.

Glycemic index yamasamba: pansi pa madzi oundana

Ndimaika mavwende kumapeto kwa mndandanda wamasamba. Ndiwotsekemera, uli ndi GI yayikulu - ndiye kuti simungathe kuudya mukamachepetsa thupi? Ayi! Vwende ili ndi madzi ndi fiber zochuluka kwambiri, ngakhale zili ndi zochuluka, zimathandiza kuti muchepetse thupi m'malo kukhala bwino.

Chinyezi chambiri komanso zosakwanira zam'magawo ake a cell, zochuluka kwambiri, zimatha kupangitsa aliyense kukonda kuyeretsa kwamatumbo ndikumasulidwa kwamakina pazomwe zili. Mwachidule, m'mimba.

Ndipo kuchokera ku gawo loyambira la mavwende ndizosatheka kupeza gulu la shuga. Komanso, mayamwidwe ake amachepetsa minyewa yofananira yomweyo.

Tisaiwale kuti ziwonetsero zomwe timakondwera zimasiyana kwambiri pakati pa zinthu zatsopano, kapena zopangika, kapena zophika. Mukamadya masamba, GI imawonjezera mafuta, koma osati nthawi zonse. Ena amachepetsa index chifukwa cha mafuta.

Zowonjezeranso chidwi.

Ndani akuwafuna?

Kudziwa GI ndikothandiza kwa iwo omwe ali pachiwopsezo cha matenda a shuga a mtundu wachiwiri: anthu omwe ali ndi vuto lodzikongoletsa ndipo ali ndi zonenepa kwambiri. Koma kwa iwo, chinthu chachikulu ndikusunga protein, mafuta ndi chakudya, osawerengera indices.

Mawu abodza? Pambuyo pa chivwende, lingalirani za chitsanzo chomwe ndidalonjeza pamwambapa.

GI swede - 99. Kodi izi zikutanthauza chiyani? Mitengo ya rutabaga imeneyi imasokoneza mosavuta ndipo mwachangu imasokoneza glucose ndikulowa m'magazi. Koma mu 100 g rutabaga - magalamu 7.5 okha amafuta, ambiri mwaiwo osakwanira. Kutsiliza: kuti shuga ilimbe kwambiri, muyenera kudya ma kilogalamu angapo a nthawi yomweyo. M'mbuyomu, m'mimba amalephera.

GI ya chokoleti yakuda ndiyochepa - yoposa 20. Muli shuga, komanso ufa wa cocoa, momwe mumakhala kuchuluka kwamankhwala ambiri osakwanira. Pali cocoa wochepa mu chokoleti cha mkaka - chifukwa chake, manambala ndi okwera - pafupifupi 70.

Kuchokera pamenepa zimatsata kuti chokoleti chowawa sichingagwire ntchito ngati chowonjezera cha mphamvu, koma chokoleti cha mkaka ndichita. Koma ngakhale ndiyotsika ndi GI, sindingakupatseni kudya zowawa tsiku lililonse m'malo mwa mbale yam'mbali, ndiyoperewera potengera mapuloteni ndipo ilinso ndi mafuta a trans.

Maganizo olakwika

Zipatso ndi ndiwo zamasamba zomwe zimakhala ndi kukoma kosakoma sizikhala ndi GI yayitali nthawi zonse, ndipo zopanda tanthauzo sizikhala zotsika nthawi zonse.Mwa chidwi cha kutsekemera mchilankhulo chathu ndizosatheka kudziwa kuti ndi mankhwala amtundu wanji komanso omwe ali ndi GI. Ma polysaccharides ena owonongeka mosavuta amakhala ndi kukoma kosakhazikika, pomwe ena amangokhala opanda vuto.

Zonse zimatengera mtundu wamafuta, komanso pokonza. Mbatata zosaphika zimakhala ndi wowuma mu mawonekedwe omwe sitingathe kuzilimbitsa, ndipo zimakhala ndi GI yotsika, ndikuwophika kapena yokazinga - kwambiri kwambiri, zopitilira 50. Zofanana - kaloti, zosaphika komanso zophika - 30 ndi 80. Zonsezi, ndi zina - kukoma kokoma.

Kodi izi zikutanthauza chiyani? Kungoti ife, anthu amoyo wathanzi, kutsogolera moyo wokangalika. O, inde, ndayiwala kuti kutali ndi aliyense wasankha kusintha moyo wawo kukhala wabwino. Chabwino, ndinena mosiyana. Chilichonse chimadziwika poyerekeza, ndipo ngati mungayang'ane GI yazinthu "zambiri zothandiza komanso zovulaza", zikuwonekeratu kuti simungayang'ane kwambiri ngati ndi zipatso kapena ndiwo zamasamba, kulawa, kapena mtundu. Weruzani nokha:

• GI ya mphesa zokoma - pafupifupi 40, ndi nandolo zobiriwira - 45,

• sitiroberi - 40, ndi mbewu zonse zomwe mumakonda zomwe tirigu wam'mera - 60,
• muesli (omwe akufuna kuchepetsa thupi amawakonda kwambiri) - 80, ndi keke ya zonona - 75 (kusiyana kwake sikwachuluka, sichoncho?),
• rasipiberi wokoma - 30, ndi masamba osapsa - 97,
• ma apricots okoma - 20, ndi ma cur cur nyekundu (m'malo mabulosi wowawasa) - 30.

Mungadye chiyani?

Anzathu omwe amandidziwa bwino amakonda kudya nyama. Amakhala ndi GI yotsika chifukwa pafupifupi alibe chakudya. Inde, imatha "kuwonongeka": mwachangu mu mafuta a masamba, mwachitsanzo. Mayi, panjira, adati, ndizothandiza kwambiri kudya nyama yaiwisi. Mwina wina angamutsanzire chifukwa cha GI yotsika?

Moyenera, aliyense atha kukhala pansi ndikuwerengera kuchuluka kwa mapuloteni omwe akufuna, kuwerengera ma amino acid ofunikira, kenako ndikutenga zakudya zomwe zimakhala ndi mafuta ochulukirapo, mupeze komwe mungapeze mafuta okwanira osagwirizana, ndikuwerengera zomwe zili ndi calorie - khalani okhumudwa ndikutseka kabuku.

Kubwerera ku chakudya chofulumira komanso chopanda mafuta. Palibe popanda iwo. Munthu wogwira ntchito saopa GI yapamwamba. Amamufunanso, kuti apatse mphamvu.

Zachidziwikire, zachangu ndizofunikira kuzisunga pansi pamitolo, pomwe zazing'ono zimapuma komanso popuma. Zachidziwikire, mafuta onse omwe amadya amayenera kugwiritsidwa ntchito, ndipo "Mars" ndi "Sneaker" zokhala ndi zoteteza, mafuta ndi zotayira zina siziyenera kutengedwa pakamwa ngakhale pakubwezeretsa mphamvu.

Kuti muchepetse kunenepa, ndibwino osangoyang'ana pa glycemic index ya masamba kapena zinthu zina, koma pa B / W / U, kuti mukhale ndi moyo wabwino, kukana kudya zakudya zopanda pake m'malo mokomera zabwino, kusinthana ndi zakudya zingapo komanso moyo wamasewera. Ngati izi sizichitika, ngakhale kuwerengetsa za GI sikungathandize.

Kuti ndikuthandizireni, ndinapanga owerengera a pa intaneti:

Pomaliza, ndikukumbukira: "Zochita Kulemetsa Zachangu" zakonzeka tsopano! Ili ndi chidziwitso chambiri chofunikira, chomwe, pamodzi ndi nkhaniyi, chikukupatsani malingaliro a momwe zimakhalira zosavuta komanso zosavuta kutaya mapaundi owonjezera mafuta osasala kudya komanso zakudya! Ndipo ngati mutakhala ndi cholinga chodzithandizira kuti mukhale ndi zaka zambiri, ndiye kuti mukufunikira maphunzirowa!

Zonse ndi za lero.
Zikomo powerenga positi yanga mpaka kumapeto. Gawani nkhaniyi ndi anzanu. Lembetsani ku blog yanga.
Ndi kuyendetsa!

Kodi ndingadye zukini ndi shuga yachiwiri?

Madokotala ambiri amalimbikitsa kuti odwala awo adye zukchini wa matenda ashuga a 2. Masamba okoma ndi athanzi awa akhala atanyadira kuti kudya zakudya za anthu odwala matenda ashuga, makamaka m'chilimwe ndi nthawi yophukira, akakwanitsa. Mwa izi, mumatha kuphika osati zakudya za tsiku ndi tsiku, komanso za tchuthi.

Chinsinsi chokoma komanso chopatsa thanzi

Kodi zukini zamtundu wa 2 shuga zingaphatikizidwe muzakudya? Inde, chifukwa phindu lawo kwa odwala matenda ashuga ndiwodziwikiratu. Koma musanagwiritse ntchito izi, ndibwino kufunsa dokotala, momwe mungamuphikire komanso kuchuluka kwa momwe mungagwiritsire ntchito. Izi masamba nthawi zambiri amagwiritsidwa ntchito pokonza maphunziro oyamba, casseroles, saladi.

Chimodzi mwazakudya wamba ndi caviar kuchokera ku zukini.Pa 1 makilogalamu a masamba muyenera:

• 3-4 tomato
• 4 tsp apulo cider viniga
• 2 tbsp. l mafuta a masamba
• adyo
• mchere
• tsabola
• amadyera.

Zukini ziyenera kupukutidwa kapena kupukutidwa, peel singachotsedwe.

Pafupifupi mphindi 15, zukini ziyenera kupaka mafuta, kenako phwetekere. Pamene masamba ali ofewa kwambiri, muyenera kuwachotsa pamoto, musiye kuziziritsa ndikuwonjezera zina zotsalazo. Caviar squash wotereyu amatha kudyedwa wopanda mkate ngati mbale yotsekera nyama.

Zukini wokazinga amathanso kuphatikizidwa muzakudya za anthu odwala matenda ashuga, koma m'pofunika kugwiritsa ntchito batala m'malo mwa mafuta a masamba. Masamba azakudya izi amadulidwa m'mizere pafupifupi 1 cm. Kenako amathira mchere pang'ono, ophwanyidwa ndi ufa ndikuwotchedwa mafuta. Kenako amathira ndimchere wowawasa wowerengeka, wokutidwa ndi chivindikiro ndikuwotcha pamoto wochepa kwa mphindi 15.

Chodyera china choyambirira ndi chokhala ndi zukini. Kuti mukonzekere, muyenera kwanza kuwaza miyala ya tomato, tsabola wa belu, bowa ndi anyezi. Masamba onse ayenera kukazinga pang'ono mu mafuta a maolivi, kenako ndikudulira pansi pa chivundikiro kwa mphindi 15.

Pa mbale iyi, sankhani zukini yaying'ono yaying'ono, iduleni motalika m'magawo awiri. Kuyambira theka lililonse, pakati limadulidwamo. Masamba amayikidwa mu zimbudzi zomwe zapezedwa, owazidwa ndimasamba ndi tchizi cha grated pamwamba. Squash mu uvuni pafupifupi mphindi 20. Nyama yophika ndi bowa wokazinga ndi anyezi itha kugwiritsidwanso ntchito ngati kudzaza.

Zikondamoyo zokoma zimapangidwa kuchokera ku zukini zazing'ono. Masamba ndi grated, kuwonjezera dzira, mchere, anyezi pang'ono ndi ufa kwa iwo. Zonse zimasakanizidwa bwino ndikufalikira ndi supuni ya zikondamoyo pachiwaya chotentha ndi mafuta. Yowongoka kuchokera mbali ziwiri ndikuyika pagome.

China china chophika kuchokera ku zukini? M'chilimwe, mutha kupanga msuzi wopepuka wa vitamini. Mutha kugwiritsa ntchito msuzi wa nkhuku kapena masamba pomwe zukini womwe umawazidwa kuma cubes. Anyezi wokazinga, nyemba zina zamzitini, zoyera zoyera ndi amadyera zimatumizidwa kumeneko.

Zukini amathanso kuwonjezeredwa ku saladi kwa odwala matenda ashuga, koma pazinthu izi ayenera kukhala okonzekera. Kuti muchite izi, dulani masamba mu cubes, onjezerani mchere pang'ono, tsabola, sweetener ndi viniga kwa iwo. Mu marinade oterowo, ayenera kugona pansi kwa maola osachepera atatu, kenako amamufewa ndikuwonjezera pa saladi ya tomato, nkhaka, kabichi ndi zitsamba, zokometsedwa ndi mafuta.

Pochiza matenda a shuga, ndikofunika kugwiritsa ntchito osati zamkati za zukini, komanso mbewu zawo. Kulowetsedwa zakonzedwa kwa iwo, zomwe zimapangitsa kuti odwala matenda ashuga asamayende bwino. M'pofunika pogaya 2 tbsp. l Mbeu zosenda, zitsanulire ndi makapu awiri a madzi owiritsa ndikuwonjezera 1/2 tsp kwa iwo. wokondedwa.

Kulowetsedwa kotere kuyenera kuledzera m'mawa katatu. Njira ya chithandizo chotere ndi miyezi itatu. Chida ichi chimakhudza kwambiri kapamba ndi chiwindi.

Kusunga ndi kukolola zucchini kwa dzinja

Zakudya zosiyanasiyana zamagulu a shuga amtundu wachiwiri, zukini nthawi yachisanu zimatha kukonzedwa chaka chonse. Njira yosavuta ndiyokuumitsa:

1. Amasamba amayengedwa, amaidula m'mphete kapena ma cubes, aliyense amene amakonda, wopakidwa m'matumba ndikuwundana mufiriji.
2. M'nyengo yozizira, muyenera kungowongolera ndi kukonza mbale zomwe mumakonda.

Pali maphikidwe a kumalongeza kapena kudulira izi. Mutha kuwaza masamba mumtsuko wagalasi. Pansi ikani masamba a horseradish, blackcurrant, katsabola, cloves wa adyo ndi mpiru mbewu.

Sakanizani masamba onse, ayikeni mumtsuko ndikuwadzaza ndi mchere brine, wophika kuti mulawe. Mabanki amatsekedwa ndi zotchingira za nayiloni ndikusiyidwa pamalo abwino. Pakatha pafupifupi mwezi umodzi, mutha kudya zukini kale.

Ngakhale pali zinthu zambiri zofunikira, pali zotsutsana pazogwiritsa ntchito zukini. Izi zamasamba ziyenera kudyedwa mosamala ndi anthu omwe akudwala matenda a impso, gastritis, kapena chilonda. Osatengeka ndi zakudya zokazinga.

Maphikidwe omwe angafunsidwe akhoza kukonzekera mosavuta, samangothandiza kwa odwala matenda ashuga, komanso okoma. Koma muchilichonse chomwe muyenera kudziwa mulingo, simungagwiritse ntchito zamasamba kuti zisawakwiyitse.

Mpaka 0,5 makilogalamu a zukini amathanso kudyedwa patsiku, koma mafuta ochepa ayenera kugwiritsidwa ntchito pokonzekera.

Ngati mukutsatira malingaliro onse a dokotala, zukini zimakuthandizani kuchotsa mapaundi owonjezera ndikupangitsa kuti thupi lonse lizikhala bwino.

Kodi masamba othandiza ndi chiyani

Zukini ndi chinthu chothandiza kwambiri, chomwe chimalimbikitsidwa kuti chikuphatikizidwe muzakudya za anthu odwala matenda ashuga tsiku lililonse. Masamba a kalori otsika, 27 kcal pa 100 g okha, omwe amakhala ndi chakudya chochepa kwambiri. Koma ili ndi zinthu zambiri zothandiza.

• Zukini ali ndi potaziyamu, yemwe amakhala ndi asidi ndi madzi osalala, amagwira ntchito yamanjenje, yamtima.
• Niacin (PP) ndikofunikira kulimbikitsa kagayidwe ka lipid, kapangidwe ka michere yam'mimba, ndikuthandizira kupuma kwamatenda. Vitamini PP amachepetsa kuchuluka kwa mafuta m'thupi mafuta owonjezera, kumawonjezera zomwe zili lipoproteins zothandiza kwambiri, izi zimalepheretsa kukula kwa atherosclerosis. Niacin ali ndi katundu wa vasodilating, amasintha magazi, omwe ndi othandizira kupewa neuropathy, angiopathy.
• Vitamini B₆ amakhudzidwa ndi kapangidwe ka hemoglobin, lipids, gluconeoginesis.
• Ascorbic acid amachepetsa hemoglobin glycosylation, amalimbitsa chitetezo chokwanira, ndipo amatulutsa metabolism. Vitamini C imachepetsa kupezeka kwamitsempha, imathandizira kuyamwa zamankhwala, imapangitsa secretion wa pancreatic, komanso imapangitsa okodzetsa.
• Carotene imalimbikitsa chitetezo cha mthupi, ili ndi antioxidant katundu.

Kodi ndizotheka kudya zukini kwa odwala omwe ali ndi matenda amtundu wa 2, ndipo zotsutsana ndi ziti? Kudya zakudya zochokera ku zukini ndikulimbikitsidwa ndi endocrinologists ndi akatswiri azakudya za mtundu wa 2 odwala matenda ashuga, pali mitundu yambiri ya maphikidwe okoma ochokera masamba awa.

Iwo contraindicated kugwiritsa ntchito zukini ndi chapamimba chilonda, gastroduodenitis, mkhutu aimpso ntchito, amene amayamba chifukwa akuchedwa mu excretion wa potaziyamu m'thupi.

Maphikidwe onunkhira

Momwe mungaphikire zukini kwa odwala matenda ashuga, ndi maphikidwe ati omwe samavulaza wodwala? Zamasamba zitha kugwiritsidwa ntchito chaka chonse, chifukwa sizitaya katundu wake ngakhale atazizira. Amatha kuwaza, kuwotcha, kuwotchera mu uvuni ndikuwotcha dzinja.

1. Mutha kukonzekera Chinsinsi cha zukini zokhazikika zomwe banja lonse lingakonde. Kuti muchite izi, mufunika tomato watsopano, champignons, anyezi, tsabola wa belu, nyemba zamzitini, tchizi tofu. Masamba onse amadulidwa ndi kuwaza mopepuka mu poto mumafuta a maolivi kapena opaka mafuta, kenako amawotcha kwa mphindi 15 pansi pa chivindikiro. Maboti amapangidwa ndi zukini yaying'ono, kudzazidwa kumayikidwa mu recess, ndikuwazidwa ndi zitsamba zosanidwa, tchizi cha grated, ndipo masamba amatumizidwa ku uvuni wokhala ndi preheated kwa mphindi 20.

Kodi kuphika zukini mu poto kwa odwala matenda ashuga? Mutha kuphika masamba monga mwachizolowezi, kokha mumafuta a maolivi, mukatha kuphika, muyenera kuchotsa mafuta ochulukirapo.

1. Masamba amadulidwa mumphete, amchere ndi kuwaza mu mafuta. Ndikwabwino kugwiritsa ntchito maolivi owonjezera amkazi kapena mafuta opaka. Kenako zukini unafalikira pa chopukutira pepala kuti mafuta okwanira. Zitatha izi, mphetezo zimayatsidwa mu mapuloteni otenthetsedwa ndi ma rye mkate, ndikufalikira pa pepala lophika, owazidwa tchizi (mafuta ochepa) ndikuyika mu uvuni kwa mphindi zingapo mpaka golide atawonekera. Mutha kuwonjezera adyo wosankhidwa ku mbale yanu kuti mulawe.
2. Mutha kupanga zikondamoyo zokoma kuchokera ku zukini wachinyamata. Kuti muchite izi, pethani masamba, pezani, onjezani zoyera, anyezi wosankhika, ufa wa anthu. Fry zikondamoyo mu poto ndi mafuta pang'ono. Mukatha kuphika, kukhetsa mafuta ochulukirapo.

Momwe mungaphikire msuzi wa zukini wa matenda a shuga a 2, ndi maphikidwe ati omwe ndi othandiza kwa odwala?

1. Anthu odwala matenda ashuga amaloledwa kuphika supu pa nkhuku yofowoka kapena msuzi wa masamba. Mbatata, pasitala, kaloti saloledwa kuti ziwonjezeke. Mwachangu anyezi pang'ono, pofinyani mafuta bwino, zukini kudula mu cubes ndikuponyera m'madzi otentha. Onjezani mapuloteni ophika owiritsa, udzu winawake ndi nyemba zamzitini. Ndikofunika kuthira mchere ndi mchere wamchere.
2. Zukini zimatha kuwonjezeredwa ku mphodza kuchokera kwa kolifulawa, bowa, tomato ndi anyezi. Mwachangu masamba pang'ono ndi mafuta pang'ono a azitona, kenako phula mpaka kuphika ophika pang'ono. Kulawa ikani amadyera, zonunkhira, mchere mumbale.

Kuti muchite izi, masamba osankhidwa owazidwa ndi viniga, mchere, tsabola, onjezerani pang'ono pabwino. Marinate zukini kwa maola osachepera 4, kenako akufinya ndikuwonjezera ku saladi. Mutha kuwaza tomato, nkhaka, zitsamba kapena kabichi. Zakudya zamkati ndi mafuta a azitona kapena opindika.

Zovala za nthawi yozizira

Kodi ndizotheka kukongoletsa zukini nthawi yachisanu kwa odwala matenda ashuga, ndi zina ziti zosangalatsa? Amaloledwa kusunga squash caviar. Maphikidwe achikhalidwe amagwiritsidwa ntchito, kokha kaloti ndi mafuta a mpendadzuwa samachotsedwa.

Chinsinsi cha mchere wa zukini: masamba amaduladula nthuli zazikulu, tsamba la horseradish, nthanga za katsabola, tsamba lakuda currant, mbewu za mpiru, kansalu ka adyo kamayikidwa pansi pa mtsuko, amadyera akhoza kuwonjezeredwa kuti azilawa. Zukini zokhazikika ndi zonunkhira zimathiridwa ndi brine yamchere popanda shuga. Tsekani mitsuko ndi mabatani apulasitiki, sungani pamalo abwino. Masamba azithiridwa mchere mkati mwa mwezi umodzi, kenako amaikidwa mufiriji.

Zukini yotsika imathiridwa ndi brine otentha ndi viniga, shuga wopanda komanso chosawilitsidwa kwa mphindi 15 pa kutentha pang'ono. Kenako zikopa zimakulungidwa ndikusungidwa m'chipinda chapansi kapena malo ozizira. Masamba omwe angadulidwe akhoza kuwonjezeredwa ku saladi, ndipo mumangodya ndi porridge yamtundu uliwonse.

Zukini wozizira wakonzedwa nthawi yachisanu. Kuti tichite izi, zimayang'anidwa, kuduladula mu cubes ndikuwundana mufiriji. M'nyengo yozizira, masamba amatha kusenda ndi kuphika.

Zukini ndi zakudya zofunikira zomwe zimakhala ndi index ya glycemic yotsika komanso zopatsa mphamvu. Kapangidwe kazigawo zomwe zimagwira ntchito zimathandizira kusintha kagayidwe kazomwe thupi limapangira, kulimbitsa chitetezo chokwanira, komanso kupewa kutulutsa kwa hyperglycemia. Mutha kuphatikiza mbale kuchokera ku zukini ndi bere la nkhuku yophika, nyama ya kalulu.

Zambiri Zazakudya Za Zucchini

Zukini yatsopano yokhala ndi matenda a shuga 2 imalimbikitsidwa kuti iphatikizidwe pazosankha zamankhwala chaka chonse. Mndandanda wa glycemic wa masamba awa ndi magawo 15, magalamu 100 a chipangizocho ali ndi zopatsa mphamvu 25 zokha. Komabe, mukamaphika, chikhodzicho nthawi zina chimakwera mpaka magawo 60-70, ndipo izi zimakhala zovulaza kale ndi shuga wokwezeka.

Mutha kudya mbale kuchokera ku squash zamkati mwanjira zotsatirazi:

• wodwala
• yophika
• yophika mu uvuni
• mu mawonekedwe a mbatata zosenda kapena caviar.

Zukini caviar wamtundu 2 shuga

Zukini caviar wa shuga amaloledwa kugwiritsidwa ntchito ngati mugwiritsa ntchito Chinsinsi ndi zitsamba zatsopano, mafuta a azitona ndi mchere wochepa.

Pophika muyenera:

• kusenda mbewu ndi zukini,
• gulu la greenery
• viniga wa viniga - supuni ziwiri,
• mafuta a azitona - supuni 1,
• adyo ya adyo
• uzitsine mchere
• tsabola pansi, ngati mungafune.

1. Pogaya masamba ndi blender kupita ku boma gruel.
2. Onjezani zosakaniza zonse zosemedwa ndi mpeni.
3. Timalimbikira mbale mufiriji, kukhala ngati mbale yakumbuyo.

Zukini wokazinga ndi shuga wachiwiri

Zukini kwa anthu odwala matenda ashuga amaloledwa kuyesedwa ngati akufuna, koma batala liyenera kugwiritsidwa ntchito m'malo mwa mafuta a masamba.

Biringanya ndi mtundu 2 shuga.

Pophika muyenera:

• zipatso za peeled - 150 magalamu,
• kirimu wowawasa - supuni ziwiri,
• batala - pafupifupi magalamu 5,
• ufa - supuni,
• uzitsine mchere.

1. Zukini ziyenera kudulidwa kukhala tating'ono tating'ono, pafupifupi 1 cm.
2. Magawo amafunika mchere, kuwaza ndi ufa.
3. Mafuta amasungunuka mumphika, magawo amakankhidwa.
4. Mbaleyi imathiridwa ndi kirimu wowawasa, kusenda pansi pa chivindikiro kwa mphindi khumi.

Ngati simudya kwambiri, kutsatira zakudya zamafuta ndi kumwa mankhwala, mutha kuthana ndi matenda ashuga wazaka zilizonse.

Kupanga zukini kwa odwala matenda ashuga

Matendawa, omwe amafunikira kuti asinthe moyo wonse, nthawi zambiri amadziwika kuti ndi wovuta, makamaka ngati pali zakudya zina.

Izi zimachitika ndi matenda ashuga, ndipo njira yabwino yochotsera mtima ndikumazindikira kwambiri za katundu wazinthu, kuphatikizapo zukini.

Lero tikambirana za zovuta za kudya masamba opepuka awa muzakudya zochepa kuti tikonzere zakudya zanu ndikupindulitsa.

Kodi zukini ndi shuga? Zachidziwikire, inde. Chaka chonse, squash mbale ziziphatikizidwa muzakudya za mitundu yonse 1 ndi mtundu wa 2 odwala matenda ashuga.

Tichepetse zopatsa mphamvu ndi zopatsa mphamvu

Kukhulupirira yankho kumayenderana makamaka ndi zucchini otsika ndi zotsika zama carbohydrate mwa iwo. Ndi 24 kcal okha ndi 4.6 magalamu a chakudya m'magalamu 100 a mankhwala. Kupanda kulemera koteroko kwa mphamvu kumakopa mawonekedwe oyamika a akatswiri azakudya.

Koma osati kupepuka kokha mu chakudya ndi zopatsa mphamvu zomwe zimakondweretsa mu zukini. Mu matenda a shuga, maubwino ofunika amatha kuchokera kwa iwo chifukwa cha mawonekedwe apamwamba kwambiri.

Mawonekedwe abwino

Vitamini C ndi antioxidant wachilengedwe. Mavitamini a gulu B, omwe amafunikira kwambiri matenda ashuga, amakhala ochepa, koma amathandizira kuti minyewa yomwe yakhudzidwa ndi chitetezo ichitike.

Kusakhalapo kwa ma coarse fiber kumapangitsa zucchini kugaya m'matumbo. Ndipo kusowa kwamafuta ofunikira kumakulolani kuti musamadzaze ziphuphu.

Ichi ndi chuma chofunikira cha zukini, chifukwa ndiye kapamba yemwe amapanga insulin. Kuperewera kapena kuperewera kwathunthu kwa timadzi timawu ndi mwala wofunikira kwambiri wa matenda osokoneza bongo; chifukwa chake, kuteteza kapamba amene akuvutika kale ndikofunikira kwambiri pakudya.

Ndipo mu zukini, pali malo ena apamwamba a potaziyamu - chinthu chofunikira kwambiri pakuwongolera mchere wamchere m'thupi.

Mutha kuwunikiranso michere yapadera yomwe ili ndi zukini komanso yothandiza kwambiri matenda ashuga. Ichi ndi tartronic acid, chomwe chimalimbitsa khoma lam'mimba ndipo chimathandizira munthu kuyambira pachiwopsezo cha matenda ashuga.

Kumbukirani kuti matenda ashuga ndiwowopsa osasintha zomwe zimayambitsa minyewa. Zina mwazovuta zazikulu ndi atherosulinosis ya ziwiya zazikulu ndi zovuta zosakwanira m'maso, minofu ya impso ndi mapazi. Chifukwa chake, ndizopindulitsa kwambiri kwa odwala matenda ashuga kupatsa chidwi zakudya ndi zinthu zomwe zimateteza nembanemba wamitsempha ndi makoma amitsempha yamagazi.

Mwa kudya masamba, timalimbitsa chitetezo chathu (chitetezo chathu) ndi antioxidants awo

Mitengo yambiri imakhala mavitamini, michere yazakudya, michere ndi ma phyto. Komabe, zimakhala ndi mafuta ochepa, ndipo nthawi zambiri zimakhala zochepa zama calorie.

Momwe mungawonjezere kudya zamasamba:

Pangani masangweji ndi masamba, monga tomato wosadulidwa, kabichi, tsabola wokoma, nkhaka, anyezi, zitsamba, udzu winawake, kaloti, radishi.

Pizza yodzimanga, phatikizani zigawo zapamwamba za zukini, dzungu, sipinachi watsopano, bowa, anyezi, tsabola, broccoli, kaloti, phwetekere watsopano.

Onjezani masamba abwino kapena oundana ndi saucusti, ma secs, casseroles.

Idyani msuzi wa kabichi, borscht ndi sopo wina ophika mu msuzi wa masamba.

Onjezani masamba azakudya zophika. Mu cafe kapena malo odyera, ikani saladi zamasamba, zokhwasula-khwasula, mbale zam'mbali.

Sambani ndikudula masamba omwe mumawakonda, anyikeni m'matumba owoneka bwino ndikuwayika mufiriji pamalo otchuka kuti "akakufunzeni mkamwa mwanu"

Mitengo yozizira muzakudya zopatsa thanzi, pafupifupi zabwino zatsopano. Gwiritsani ntchito supu, ma stew, ma stew, casseroles.

Zambiri pa 100 g ya mankhwala

Zoposa zaka 10,000 zapitazo, anthu adawonjeza zukini pachakudya chake. Ndizosangalatsa kuti izi zidapezeka mwa iye ndi chifukwa chake amaziwona kukhala zoyenera kukhala patebulo yawo?

Zucchini "adakumana" ku Europe m'zaka za zana la 16, "atafika" kuchokera ku America ndipo pang'onopang'ono adatchuka, onse odziwika komanso pakati pa anthu wamba.

Mndandanda wa glycemic wa zukini ndi magawo 15.

Pambuyo pake, adalimidwa ndi amwenye a Iroquois. Zukini ndiwo anali chakudya chawo. Anabzala pabedi lomweli limodzi ndi dzungu, nyemba ndi chimanga. Zotsatira zake, panali mawonekedwe osangalatsa: ma nyemba ananyamuka pamafesi a chimanga, ndikupereka zukini ndi mthunzi ndi nayitrogeni, ndipo iwo, mothandizidwa ndi masamba adaletsa mawonekedwe a namsongole.

Zinthu zopatsa mphamvu za calorie zosaphika zimangokhala 24 kcal, muzoyamwa zimakwera 88 kcal. Pankhaniyi, zukini ndi mtsogoleri wodziwika muzakudya zopatsa thanzi ndipo amaphatikizidwa mumankhwala ambiri kwa iwo omwe akufuna kuonda.

Chokhazikika

Kuti mukonzekere zukini wokwanira muyenera:

Zipatso zapakatikati zimayenera kutsukidwa, kudula pakati ndikuchotsa ndi supuni yamkati. Zotsatira zake ziyenera kukhala zomwe zimatchedwa "bwato". Anyezi, tsabola, tomato ndi bowa ziyenera kudulidwa mu ma cubes. Kenako, anyezi ayenera kukazinga mu poto mpaka lalanje.

Pambuyo pake, kutsanulira tsabola ndi bowa mu chidebe, ndipo patapita nthawi pang'ono, naninso. Zotsatira zosakanikirana zimayenera kuwira pamoto wochepa kwa mphindi zingapo. Kenako, sakanizani bowa ndi nyemba. Zotsatira zosakanikirana ziyenera kukhala zodzaza ndi maboti a zukini.

Kenako muyenera kukonzekera pepala lophika ndi mapepala azikopa. Pamaliropo pazikhala zoikamo ndipo muziyika mu uvuni kwa mphindi khumi. Mbale yophikika imatha kuthiridwa zonse kutentha ndi kuzizira.

Zofunikira Zofunikira:

Poyamba, muyenera kudula mphete zotsuka ndi zukini. Pambuyo pake, amawazidwa mchere ndi kuwaza mu mafuta azitona mpaka golide wagolide. Kenako, ayikeni pa thaulo la pepala kuti amve mafuta ochulukirapo. Payokha, ndikofunikira kumenya dzira loyera ndikuviika mphete iliyonse mkati mwake.

Kenako, yokulungira zukini mu matebulo ndi kuwayika pa pepala lophika yokutidwa ndi pepala lophika. Choyambitsa chophatikizacho chimakonkhedwa ndi tchizi cha grated ndikuyika mu uvuni kwa mphindi zingapo. Magawo okonzeka okonzedwa amayenera kuwotcha otentha kapena otentha, ndikuwonjezera adyo osankhidwa ngati mukufuna.ads-mob-2

Gawo loyamba ndi kusenda zukini ndi kuupukuta bwino.

Kenako, onjezani mapuloteni amodzi a dzira limodzi, anyezi, ufa wa rye ndikusakaniza zonse bwinobwino. Pangani zikondamoyo ndikuwaphika mumafuta a mpendadzuwa mpaka kutuluka pang'ono. Mbale yotsatira iyenera kupakidwa ndi msuzi wowonjezera wa kefir ndi msuzi wosenda bwino, katsabola ndi parsley.

Chuma chambiri pamalingaliro amtsogolo

Ndipo nchiyani chomwe chimatilimbikitsira kugwiritsa ntchito zukini ngati titayika chidwi chathu pazomwe zimakoma? Ndi moyo wautali monga matenda ashuga, funso loti munthu asakhale ndi chidwi chopatsa thanzi sangathe kukankhidwira kumbuyo kwa malingaliro. Kupatula apo, ndikufuna kuti ndisamangokhala nthawi yayitali, koma kuti ndisataye moyo wabwino.

Kutamandidwa ku chilengedwe! Zukini amatisangalatsa pankhaniyi. Ubwino wawo wosasangalatsa wa zokondweretsa zapaulosi ndizambiri:

• Nthawi zambiri, zukini ndi masamba akuluakulu. Chifukwa cha izi, tili ndi njira zonse zodulira. Ndipo izi ndizofunikira! Kukoma kwa mbale kumasintha kuchokera pakucheka, nthawi zina mpaka kufika pamlingo wapamwamba kwambiri, pakakhala kovuta kwa ife kukhulupirira kuti masaladi awiri kapena casseroles ali ndi magawo ofanana.
• Njira zingapo zophikira zukini ndizovomerezeka. Kuphika ndi kuwira, kuphika, kudalitsa, kukazinga.
• Zukini popanda kutaya kwakukulu kumalekerera kuzizira, makamaka ndi magawo akulu. Ndipo zimatitsegulira ndi chaka chathunthu pakugwiritsa ntchito kwawo!
• Zukini ndi gawo lachonde lowerengeredwa pokonzekera nyengo yachisanu yokhala ndi chisonyezo chotsika cha glycemic komanso kuchuluka kwa chakudya pa magalamu 100 a mankhwala.
• Mutha kupanga mndandanda wazakudya zophika kuchokera ku zukini, komwe mungapewere zowonjezera zamafuta osapatsa mphamvu kukoma, ngakhale poyerekeza ndi njira yaphikidwe.

Kodi ndizosavuta bwanji kuti amasuke?

Mwa njira, monga choncho, zukini wosaphika mpaka ola limodzi, ndikofunikira kuchita chisanu nthawi yozizira.Pa chisanu, pali mfundo zina ziwiri zofunika kuziganizira:

1. Dulani zukini zokulirapo (theka mphete, cube lalikulu, Whetstones). Kenako mutha kuzigwiritsa ntchito osataya mawonekedwe awo msuzi wamasamba ndi msuzi.
2. Tumizani kuchuluka kwa madzi oundana nthawi yomweyo. Tiyerekeze, pa 1 kolifroni ya sauté kapena supu imodzi yophikira, nthawi zambiri pamatenga squash sing'anga? Chifukwa chake, ingoikani kuchuluka kumeneku muchikwama kuti chisazizire.

Mitundu yosiyanasiyana yamasamba

Maphikidwe oterowo nthawi zambiri amakhala ndi mbatata. Kalanga, awa ndi masamba omwe ayenera kupewedwa ngati muli ndi matenda ashuga. Ndipo kaloti wopatsa ulemu angayambitse kukayikira ngati alipo ochuluka kwambiri. Koma ngati mukusiya zomwe mukuzidziwa, ndiye kuti mumakonda masamba abwino kwambiri. Ndipo apa kaloti ali patsogolo patali ndi mbatata.

Ma supu osiyanasiyana

Msuzi komwe zukini amaphatikizidwa ndi Zakudyazi zimapewedwa bwino.

Msuzi wa "masamba owoneka bwino a supu ya nkhuku" amapanga nzeru popanda mbatata iliyonse, kuwonjezera kuchuluka kwa nyama. Nthawi yomweyo, sankhani zosankha - brisket kapena miyendo ndi mapiko okhala ndi khungu lomwe limachotsedwa kwathunthu.

Chifuwa chimatha kudulidwa msuzi wamasamba. Ndipo ngati miyendo, yambani kuphika msuzi, pomwe msuzi woyamba wa nyama umatsitsidwa, ndipo wachiwiri kuphika msuzi, ndikuyika masamba.

Chilichonse chomwe chili ndi mbatata, semolina, pasitala, mpunga wambiri ndi phala siziyenera kugwiritsidwa ntchito muzakudya chifukwa cha kuchuluka kwa chakudya chamagulu.

Zachidziwikire kuti, ngati muli ndi matenda ashuga amtundu wa 2, zoletsa sizowopsa. Komabe, zukini uli ndi zokongola zambiri mwampikisano wotsika-carb! Ndiye kodi ndi koyenera kuwononga zinthu zabwinozi chifukwa cha magalamu 100 a mbatata?! Kapena 30 gramu yothira mkate, yomwe imakokeranso mafuta owonjezera?!

M'malo mwa casserole, ndibwino kuphika omelet ya carb wotsika ndi zukini, kolifulawa ndi masamba. M'malo mokazinga zukini wokazinga, kuwaza mu mawonekedwe awo mpaka zofewa ndikulola mafuta kuti alowerere. Kenako ikani zigawo pachakudya chaching'ono, ndikufalitsa msuzi uliwonse ndi msuzi wa adyo kutengera tchizi chofufuzira chosemedwa mu blender.

Chiritsani matendawa ndi zovuta zake - kusewera! Zovuta zoyambirira zidaperekedwa ku malingaliro anu, koma cholinga cha yankho ndi thanzi lanu komanso moyo wautali. Kukulimbikitsani kwakukulu ndikovuta kubweretsa!

Zosakaniza

• Zukini wa kalasi iliyonse, kuphatikizapo zukini - 500 gr
• Phwetekere - 1-2 sing'anga wamkulu
• Parsley ndi amadyera a katsabola - 50 gr.
• Apple cider viniga - 1-2 tbsp. l
• Mafuta opanga masamba - 1 tbsp. l
• Garlic - 1-2 cloves
• Mchere - 1/3 tsp
• Tsabola wakuda - pamsonga pa mpeni

Momwe mungaphikire

1. Zukini wanga, chotsani malo oyipa, koma osatsuka.
2. Pukuta adyo popsinjika. Scalp tomato, chotsani khungu ndi zitatu pa grater kapena kudula ang'onoang'ono. Madzi kuchokera phwetekere - padera.

4. Stew zukini kwa mphindi khumi ndi zisanu, kutenthetsa pang'ono, mumafuta a masamba. Onjezani madzi a phwetekere pakati pa mphodza.

Pambuyo pochotsa zamkati zofewa pamatenthedwe, onetsetsani kuti kuzizira.

5. Lowetsani amadyera, viniga, mchere, adyo ndi zidutswa za phwetekere mu squash.

6. Mukamasankha kapangidwe kake ka mbale - ndibweretsenso unyinji kuti ukhale wopanda pake wogwiritsa ntchito blender.

Zukini wokhala ndi matenda ashuga ndi masamba omwe ndi oyenera kugwiritsidwa ntchito chaka chonse. Ngakhale matendawa ali ndi matendawa, aliyense wodwala matendawa amatha kupeza njira zingapo kuchokera ku zukini, zomwe zimatha kusinthidwa kuti zikwaniritse zofunika pazakudya. Pankhaniyi, ndizotheka kuti musataye kukoma kwa Chinsinsi!

Mwa njira, kuchuluka kwamafuta ochulukirapo, makamaka operewera mosavuta, ndi vuto loipa m'matenda amtima, kwa ana ndi kwa anthu onse onenepa. Ndipo izi zikutanthauza kuti kugwiritsa ntchito maphikidwe apadera patebulo wamba pabanja la katswiri wofufuza matenda ashuga kulimbitsa thanzi la okondedwa ake!

Makanema okhudzana nawo

Pa zabwino ndi njira zophikira zukini ndi biringanya wa shuga:

Mukapenda mosamalitsa malingaliro onse a endocrinologists okonza zukchini, mutha kusiyanitsa chakudya chanu ndikalandira mbale zatsopano komanso zosangalatsa zokhala ndi index ya glycemic yotsika.Kuchokera munkhaniyi, mutha kudziwa kuti zukini ndiye ndiwo mtengo woyamba wa anthu omwe ali ndi vuto la kagayidwe kazakudya.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Zimabwezeretsa kupanga kwa insulin

Zukini zotsutsana.

Mwina palibe zotsutsana kwambiri pamtunduwu. Komabe, ndizomveka kusamala ndi mbale kuchokera ku zukini zodwala matenda a impso, ngati zikugwirizana ndi kuchotsedwa kwa potaziyamu m'thupi. Kugwiritsa ntchito yaiwisi zukini kuyenera kukhala kochepa kapena kuchotsedweratu palokha m'matumbo am'mimba, chifukwa ali ndi acidity yayikulu.

Zojambula zamtundu wa glycemic (malinga ndi M. Montignac)

Dzina la Product GI
Masamba, amadyera, bowa
Mbatata (yokazinga, yophika) 95
Kaloti (owiritsa) 85
Parsnip 85
Mpiru (yophika) 85
Selari (muzu, wowiritsa) 85
Mbatata zosenda 80
Zukini, sikwashi (kucha, stewed) 75
Dzungu (stewed, kuphika) 75
Rutabaga 70
Mbatata (yophika popanda peel) 70
Crispy mbatata tchipisi 70
Mbatata (yophika mu jekete lake) 65
Beets (yophika) 65
Yerusalemu artichoke 50
Nandolo zobiriwira (zamzitini) 45
Nandolo zobiriwira (zatsopano) 35
Tomato (Wouma dzuwa) 35
Selari (muzu, yaiwisi) 35
Kozelec 30
Kaloti (yaiwisi) 30
Tomato 30
Mpiru (yaiwisi) 30
Beets (yaiwisi) 30
Haricot nyemba 30
Garlic 30
Artichokes 20
Biringanya 20
Bamboo akuwombera 20
Broccoli 15
Bowa 15
Ginger 15
Zukini wachinyamata, zukini 15
Kabichi yoyera, Brussels imamera, kolifulawa 15
Sauerkraut 15
Anyezi wobiriwira, masamba 15
Anyezi, makanda 15
Nkhaka 15
Tsabola wokoma 15
Chili tsabola 15
Mphukira (soya, nyemba mung, mpiru, radish, etc.) 15
Rhubarb 15
Zambiri 15
Letesi, letesi 15
Selari (mapesi) 15
Asparagus 15
Fennel 15
Chicory, Endive 15
Sipika 15
Sorrel 15
Zipatso, Zipatso Zouma, Zipatso
Mavwende 75
Madeti (zouma) 70
Ananazi (zamzitini) 65
Zouma zoyera, zakuda 65
Apricots (zamzitini) 60
Nthochi (okhwima) 60
Melon 60
Papaya 55
Amapichesi (zamzitini) 55
Kiwi 50
Lychee 50
Mango 50
Persimmon 50
Ananazi 45
Mabhanana (osapsa) 45
Mphesa zoyera, 60
Cranberry 45
Nkhuyu (zouma) 40
Prunes (zouma) 40
Apricots (zouma), ma apricots owuma 35
Quince 35
Malalanje 35
Grenades 35
Chithunzi 35
Nectarines 35
Amapichesi 35
Masamu 35
Mwatsopano, yophika, maapulo owuma 35
Apricots 30
Mphesa, pomelo 30
Mapeyala 30
Achinyamata 30
Zipatso za Passion, Starfruit 30
Cherry 25
Blueberries, blueberries 25
Blackberry, Mabulosi 25
Strawberry 25
Gooseberry 25
Masamba 25
Red currant 25
Lemons 20
Blackcurrant 15
Physalis 15
Ziphuphu ndi zida zake
Nyemba 65
Nyemba, zozungulira (zamzitini) 40
Quinoa 35
Nyemba za Haricot, zoyera, zowala, zakuda 35
Mkaka wa soya 30
Cocpeas, nandolo zaku Turkey 30
Mikondo 30
Mung nyemba, golide 25
Soya ufa 25
Hummus 25
Ma lentulo obiriwira 25
Yogaka soya (osowonjezera) 20
Soya 15
Tofu, soya tchizi 15
Mbale ndi zopangira zake
Wampunga wopanda phokoso 90
Mpunga Wopanda 85
Mpunga 85
Popcorn, popcorn (shuga wopanda) 85
Chimanga chimanga 85
Hominy, phala la chimanga 70
Ufa chimanga 70
Mpunga wachisanu
Millet, Sorghum 70
Chimanga chokoma 65
Couscous, semolina, semolina 65
Muesli (ndi shuga kapena uchi) 65
Zolembedwa, Wheat 65
Oatmeal phala (yophika yachikhalidwe) 60
Semolina (kuchokera durum tirigu) 60
Pearl barele 60
Mpunga wokometsedwa (jasmine, etc.) 60
Mpunga wautali wa tirigu 60
Sushi 55
Muesli (wopanda shuga) 50
Basmati Mpunga 50
Mpunga wakuda, bulauni 50
Achibale onse, semolina wathunthu 45
Brown Basmati Mpunga 45
Wolembera, tirigu m'modzi (yonse) 45
Buckwheat kwathunthu 40
Mafuta okwana 40
Oatmeal flakes (osaphika, owuma) 40
Mpunga wamtchire 35
Wheat Germ 15
Nthambi (oat, tirigu, etc.) 15
Utsi, zopangidwa ndi ufa
Mkate wopanda mkate wa gluten-90
Mabatani a Hamburger 85
White ufa wa tirigu 85
Mkate woyera wa masangweji 85
Zofewa Wheat Lasagna 75
Donuts, donuts 75
Baguette wopangidwa ndi ufa oyera 70
Mipira 70
Kutaya 70
Oyera 70
Zakudyazi tirigu 70
White ufa matzo 70
Chinese vermicelli, ufa wa mpunga 65
Rye mkate, 30% rye 65
Chotupitsa Mkate 65
Hard Wheat Lasagna 60
Pitsa 60
Spaghetti (yophika kwathunthu) 55
Durum tirigu pasitala 50
Mkate wa Quinoa (65% quinoa) 50
Crisp rye mkate 50
Utsi, buledi wochokera kwa kamut (wolembedwa, wolembedwa) 45
Ufa, mkate wonse wa rye 45
Mkate wonse wa tirigu wowotcha 45
Wholemeal pasitala, al dente 40
Wholemeal matzo 40
Spaghetti al dente (nthawi yophika - mphindi 5) 40
Mkate kuchokera ku 100% ufa wonse 40
Crispbread, 24% fiber 35
Chinese vermicelli, kuchokera pa soya ufa 30
Mtedza, mbewu, magwero ena amafuta azamasamba
Chestnuts 60
Coconuts 45
Tahini 40
Sesame 35
Mbewu za fulakesi 35
Mbewu za mpendadzuwa 35
Dzungu nthanga 25
Mapeya 15
Cashew 15
Maamondi 15
Maolivi 15
Walnuts 15
Pine mtedza 15
Pistachios 15
Hazelnuts, hazelnuts 15
Avocado 10
Maswiti, shuga
Waffles (ndi shuga wowonjezera) 75
Mabisiketi owuma 70
Shuga Woyera, sucrose 70
Brown Shuga 70
Chocolate (ndi shuga) 70
Mars, Snickers, Nuts, etc. 65 mipiringidzo
Kupanikizana, confidence (ndi shuga) 65
Maple Syrup 65
Sorbet, ayezi wazipatso (ndi shuga) 65
Cocoa Powder (wokhala ndi shuga) 60
Wokondedwa 60
Ice cream (ndi shuga) 60
Ma cookies achidule (omwe ali ndi shuga) 55
Masikono owuma kuchokera ku ufa wonse (shuga wopanda) 50
Kupanikizana (shuga wopanda, wokometsedwa ndi madzi a mphesa) 45
Ma cookie achidule amapangira ufa wonse (wopanda shuga) 40
Sherbet, ayezi zipatso (shuga wopanda) 40
Fructose Ice Kirimu 35
Kupanikizana, zachinsinsi (zopanda shuga) 30
Cocoa Powder (Mwazi wa shuga) 20
Zakumwa, Zakumwa
Beer 110
Cola, zakumwa zozizilitsa kukhosi, zopangidwa ndi kaboni 70
Madzi a mphesa (mwatsopano ofinya, opanda shuga) 55
Mango madzi (mwatsopano ofinya, opanda shuga) 55
Madzi a chinanazi (ongofinya kumene, opanda shuga) 50
Madzi a Cranberry (mwatsopano ofinya, shuga wopanda) 50
Madzi a Apple (mwatsopano ofinya, shuga wopanda) 50
Madzi a lalanje (mwatsopano ofinya, opanda shuga) 45
Madzi a mphesa (mwatsopano ofinya, shuga wopanda) 45
Mkaka Wa Coconut 40
Madzi a karoti (mwatsopano ofinya, shuga wopanda) 40
Madzi a phwetekere (mwatsopano ofinya) 35
Madzi a mandimu (mwatsopano ofinya, opanda shuga) 20
Zakudya zowonjezera, sosi
Manyuchi a chimanga 115
Glucose, dextrose 100
Wosintha wowerengeka 100
Mafuta a Glucose 100
Soseji ya tirigu, mpunga 100
Mbatata yotsika 95
Molasses, maltodextrin 95
Wowuma chimanga 85
Molasses, molasses wakuda 70
Mayonesiise (kupanga mafakitale, ndi shuga wowonjezera) 60
Mpiru (ndi shuga) 55
Ketchup 55
Lactose 40
Dijon mpiru 35
Msuzi wa phwetekere wachilengedwe (shuga wopanda) 35
Agave Syrup (shuga wopanda) 15
Pesto 15

Zipatso Zapamwamba za Glycemic Index

Ku zipatso ndi zipatso, zomwe zimaphatikizidwa m'gulu la chakudya chokhala ndi chidziwitso chachikulu cha glycemic, zimaphatikizapo masiku owuma. Kuphatikiza apo, ngati mndandanda watsopano wa glycemic wa zipatso ndi mayunitsi 103, ndiye mu mawonekedwe a zipatso zouma - 146! Ndipo izi ndizofanana ndi zipatso zouma: glycemic index ya mphesa zatsopano ndi 45, ndipo zoumba ndi 65.

Nutritionists amati zipatso zomwe zimakhala ndi glycemic index yayikulu ndi zipatso zonse zomwe zimanenedwa ngati kukoma. Ndipo ngati musaganizira kuthamanga komwe glucose amamwa, koma kuchuluka kwake, ndiye. Mwachitsanzo, 100 g ya pichesi imakhala ndi 6 g ya sucrose, 2 g shuga ndi 1.5 fructose, mu vwende yoyeserera 5.9 g, shuga 1.1 g ndi fructose 2 g. Ndipo mu 100 g ya chivwende (ngati mungapeze pepala lokoma) ) zomwe zili mu sucrose zili pafupifupi - 2 g, shuga - 2.4 g, ndi fructose - kuposa 4 g.

Amadziwikanso kuti ulusi wocheperako wazipatso, umakhala wolimba kwambiri pamzera wawo.

Mbale Zapamwamba za Glycemic Index

Masamba okhala ndi index yayikulu ya glycemic makamaka amaphatikiza rutabaga (99), parsnip (97), muzu wa udzu winawake (85), kaloti wowiritsa (85), dzungu ndi sikwashi (75).

Iyenera kutsimikiziridwa kuti panthawi yophika-yokazinga, index ya glycemic ya masamba ambiri imawonjezeka kwambiri.Chifukwa chake, index ya glycemic ya karoti yaiwisi ndi magawo 35, ndipo yophika nthawi 2.4 - 85.

Ndipo index ya glycemic imatengera njira yokonzekera. Mukamaphika mbatata, mumalandira index ya glycemic yamagetsi 95, ngati mumaphika mbatata yosenda - 90, ndipo ngati mbatata yophika "mumayunifomu awo", ndiye kuti ali 70. Zowonadi ndi zakuti 100 g ya mbatata yaiwisi ili ndi 17.5%, wowuma, ndi wowuma ndi chakudya chophatikiza ndi amylose ndi amylopectin, chomwe munthu samamwa mwa zosaphika. Tikaphika m'madzi otentha (i.e., ku + 100 ° С), wowuma amapaka gelatinized, ndipo akamayika mu poto kapena kuphika mu uvuni (kutentha ndikokwera kuposa kuphika), mafuta ake amawotcha ndi hydrolyzed kuti apange bwino sungunuka komanso ma polysaccharides (dextrins) )

Kuphatikiza apo, amylopectin predominates mu wowuma wa mbatata (mpaka 80%), ndipo zomwe amylose ali nazo ndizosakwanira, motero, digiri ya gelatinization ndiyambiri. Ndipo mwanjira iyi, ma polysaccharides a mbatata amatha kulowa mu m'mimba, kenako amasinthidwa kukhala glucose.

Zakudya zokhala ndi index yayikulu ya glycemic - powonjezera kuchuluka kwa shuga m'magazi - zimapatsa mphamvu. Koma mphamvu iyi ikalephera kugwiritsidwa ntchito ndi munthu, tinthu tating'onoting'ono ta m'chiuno mwake tidzagundika.

Zakudya zabwino komanso zoyipa

Zakudya zambiri m'njira zingapo kapena zina zimayikidwa kupatula china chake muzakudya. Kwa kanthawi, izi zimagwira ntchito. Koma ngati mumapitilira pachakudya kwanthawi yayitali, mutha kuvulaza dongosolo logaya chakudya komanso thupi lonse. Kupewa chimodzi mwazakudya, kaya zikhale mafuta kapena chakudya, sichabwino. Ndikwabwino kudziwa zakudya zomwe zili zopindulitsa ndi ma calories omwewo.

Zakudya zomanga thupi ndi gwero lalikulu lamphamvu kwa anthu. Kamodzi m'thupi, chakudya chimasandulika kukhala glucose, omwe amagwiritsidwa ntchito ndi maselo kuti apange mphamvu. Kuperekera kumachitika kudzera mumadzi onyamula - insulin. Ngati palibe insulin yokwanira, shuga ya magazi imakwera. Poyankha izi, thupi lathanzi limatulutsanso insulini kufikira itasintha shuga.

Koma pali vuto: pamene misempha ya insulin ndi yokwera, kuperekera kwa michere kumapitilira zosowa za maselo. Ndipo izi zikutanthauza kuti zonse zopanda pake zimayikidwa pambali kuti zisungidwe.

Palinso chinthu china chosasangalatsa pa kangaude m'magawo a shuga. Kodi mwazindikira momwe mzimu umasinthira kuchokera ku maswiti omwe amadya? Koma zotsatira zake sizikhala motalikirapo: nthawi zambiri kuposa theka la ola. Mukangotulutsa insulin, mpweya umatsika, ndipo mumayamba maswiti atsopano. Izi zimatha kugwedezeka osachepera tsiku lonse, ndikupanga kudalira shuga.

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Chifukwa chake, ndikofunikira kuti insulin ikulire bwino. Apa tafika pamalingaliro a glycemic index.

Glycemic Product Index

Glycemic index (GI) ndi mtundu wa chinthu chomwe chikuwonetsa kuchuluka kwake kwa glucose m'magazi poyerekeza ndi shuga wabwino. Mndandanda wokwera kwambiri wa glycemic amawonedwa kuti ndi apamwamba kuposa 70, otsika - ochepera 35.

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Zikuwoneka kuti zonse ndizophweka: muyenera kupatula zinthu zomwe zili ndi index ya glycemic (GI> 70) kuchokera pamenyu. Ndi ma bun ndi tchipisi, chilichonse chikuwoneka bwino. Koma nthawi imodzimodzi, GI yapamwamba imapezekanso mu zinthu monga mbatata zophika, kaloti wowonda, chivwende, dzungu ndi zukini. Ndipo shuga wofanana wa GI ali ndi 70.

Kodi zili bwino kudya shuga kuposa mphodza kuchokera masamba?

Ayi, sichoncho. Kuti mupange menyu woganizira glycemic index, muyenera kukumbukira kuti kuchuluka kwa chakudya m'thupi ndizosiyana:

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Koma shuga ndi 100% chakudya!

Kuchulukitsa kwa izi kumatipatsa glycemic katundu (GN) wa malonda:

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Lingaliro ili limadziwika kale ndi zinthu bwino.

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Titha kuwona kuti zakudya zathanzi lililonse zimakhala ndi glycemic yochepa. Sizipanga nzeru kuwachotsa iwo pazosankha: kaloti ndi phala ndizofunikabe monga zaka zana zapitazo. Ndipo zokhudzana ndi ma cookie, masikono, ndikuganiza kuti mumamvetsetsa zilizonse popanda kudya ...

Palibe chatsopano: zamatsenga sizipezeka.Kuti muchepetse kunenepa, muyenera kugwiritsa ntchito zopatsa mphamvu zambiri kuposa zomwe mumadya. Sayansi sikuyima njo, koma kaloti adakali othandiza kuposa maswiti.

Komabe, index ya glycemic si lingaliro lopanda ntchito.