Matendawa Matendawa

Pea ya matenda ashuga imalimbikitsidwa ngati mankhwala omwe amachepetsa mphamvu ya shuga m'magazi, chifukwa cha index yake ya glycemic. Ma legamu amathandizanso kuchedwa kwa mayamwidwe a shuga m'magazi m'matumbo.

Pea ili ndi zinthu zingapo zomwe zimapangitsa kuti ikhale imodzi mwazabwino kwambiri m'magazi:

• Mndandanda wotsika wa glycemic umathandiza kuteteza ku shuga wambiri. GI yatsopano nandolo 35, yowuma 25. Zothandiza kwambiri ndi ma pod aang'ono obiriwira, omwe zipatso zake zimadyedwa zosaphika kapena zophika.
• Pea ufa umachepetsa kagayidwe, kuchepetsa kuchepa kwa shuga.
• Ili ndi mavitamini ndi michere yambiri.
• Amatha kusintha pang'ono nyama pazinthu chifukwa cha mapuloteni ambiri.

Magalamu zana amtengo wouma ali ndi 330 kcal, magalamu 22 a protein ndi 57 magalamu a chakudya, choposa theka la mphamvu yomwe imagwiritsidwa ntchito kuphika.

Kuphatikiza pa zabwino za shuga ndi zomwe zili ndi michere yambiri, zinthu izi ndizosiyanitsidwa:

• bwino khungu khungu, amathandiza kuphimba kukhalabe otanuka,
• imathandizira ntchito ya antioxidants,
• amaletsa kudzikundikira kwa cholesterol m'mitsempha yamagazi.

Pamaziko a nyemba, mbale zambiri zimakonzedwa. Izi zikuphatikiza msuzi, zovala za hashi ndi patties, mbale zam'mbali ndi zina zambiri.
Kuphatikiza pa mapuloteni ambiri amitundu, nandolo mulinso mkuwa, manganese, chitsulo, mavitamini B1, B5, PP ndi fiber fiber *. Mukakonza, mafuta amatayika, akumagwera ma asidi osiyanasiyana opindulitsa.
Nandolo za matenda ashuga ndizothandiza antioxidants. Mulinso 20-30% ya kuchuluka kwa potaziyamu, magnesium ndi phosphorous, zinthu zina zambiri, koma osawonekera kwenikweni.

Mndandanda wa glycemic wa nandolo wouma ndi 25, ngakhale kuchuluka kwa nandolo zatsopano kumakhala kwakukulu kwambiri. Izi zimachitika chifukwa cha kuchuluka kwa chakudya chamafuta omwe amapezeka mu nyemba. Zouma zimakhala ndi glucose ochulukirapo, motero, zimayidaya mwachangu komanso caloric.

Zakudya za pea

Ndikofunikira kuti odwala matenda ashuga azitsatira zakudya zokhwima. Nyemba zandalama zoyenera bwino mu zakudya zotere:

• Msuzi wa pea umaphika kuchokera ku nandolo zobiriwira, nthawi zambiri zimakhala zatsopano kapena zowuma, komanso nandolo zouma. Msuzi wa ng'ombe kapena masamba umagwiritsidwa ntchito ngati maziko, otsiriza amayenera kuphatikizapo zinthu zomwe zili ndi shuga wambiri. Nthawi zambiri onjezani kabichi, kaloti, mbatata, bowa zosiyanasiyana. Ngakhale glycemic index yayikulu, dzungu limagwiritsidwa ntchito.
• Nandolo zosenda, zikondamoyo kapena phala zimakonzedwa mwa kupera nyemba zophika mu blender. Pokonzekera ma fritters, kuwotcha kapena kuwotcha nkhumba kumafunikira. Zotsirizirazi ndizabwino chifukwa zimathandizira kusunga zinthu zofunikira.
• Zakudya za nandolo za matenda ashuga zimaphatikizapo zowonjezera zosiyanasiyana. Ndikulimbikitsidwa kuti muwonjezere masamba osapsa ndi nyama yokhala ndi index yotsika ya glycemic. Kugwiritsa ntchito bowa ndikololedwa.
• Pea casserole amapangidwa kuchokera ku youma mbewu. Pophika, nandolo ndimanyowa usiku, ndiye, kuwiritsa ndi kuphwanya mbatata zosenda. Porridge imathandizidwa ndi tchizi, mazira, kirimu wowawasa ndi maolivi, osakanizidwa. Kusakaniza kumaphikidwa mwachangu kuphika kwa mphindi 40. Mutha kuwonjezera zonunkhira ndi mafuta.
• Kuyambira nandolo, cholowa m'malo mwatsopano m'maphikidwe osiyanasiyana chimapezeka. Mwachitsanzo, mu hummus, yomwe nthawi zambiri imapangidwa kuchokera ku anapiye. Pophika, nandolo amaziphika, kuphika mbatata yosenda. Yotsirizira iyi imasakanikirana ndi phala la sesame lomwe limapezeka pogaya mbewu za sesame yokazinga mu masamba mafuta. Osakaniza amaphatikizidwa ndi zonunkhira ndi kusakaniza bwino.

Ziphuphu ndizosavuta kukonzekera ndipo zimatha kukhala gawo la pafupifupi chilichonse mbale.

Gwero lazidziwitso pazomwe zimapangidwira mankhwala: Skurikhin I.M., Telyan V.A.
Mafuta a kapangidwe ka mankhwala ndi zopatsa mphamvu zaku Russia:
Buku lothandizira. -M.: Kusindikiza kwa DeLi, 2007. -276s