Ma Hazelnuts a shuga: Ubwino wa Zogulitsa ndi Nut Glycemic Index

Mtedza - chinthu chapadera kwambiri. Ngakhale zili ndi mafuta ambiri, zimaphatikizidwa muzakudya za anthu omwe amakakamizidwa kudya zakudya zochepa. Izi sizikugwira ntchito kokha pakuchepetsa thupi, komanso kwa odwala a endocrinologists - odwala matenda a shuga. Kodi mtedza umakhudza bwanji thupi, kodi mitundu ina imasiyana bwanji ndi imzake kuwonjezera pa mawonekedwe ake owala, ndipo chipatso chatsiku ndi tsiku ndi chiyani? Kodi walnuts ndiwothandiza bwanji kwa matenda ashuga a 2 kapena ndiofunika kuwachotsa ndi ma pistachios?

Zokhudza mtedza pa thupi la munthu

Nthawi zonse, mtedza unkakhala wofunika chifukwa cha zinthu zomwe zimafunikira pantchito yonse yamoyo. Zina mwazinthu zazikuluzikulu zopanga zakudya zapadera ndi izi:

• zopindulitsa mu mtima dongosolo, kupewa chiopsezo cha matenda angapo, monga stroke, atherosulinosis, kugunda kwamtima,
• Sinthani magwiridwe antchito a ubongo, kusungira kukumbukira komanso kukhala ndi thanzi kwa nthawi yayitali,
• chifukwa chokhala ndi zopatsa mphamvu zambiri, amatha kuthamanga ndi mphamvu yofunikira
• sinthanso magwiridwe antchito amanjenje,
• sinthani cholesterol "yoyipa" m'magazi,
• achepetse kuchuluka kwa shuga m'magazi.

Mtedza uli ndi mavitamini E ndi B2, zinthu zingapo zofunika kufufuza, mchere, antioxidants, mapuloteni, CHIKWANGWANI. Mwa zovuta zazikulu zitha kudziwika kuti zinthu sizigwirizana. Nthawi zambiri, zotsatira zoyipa zimakhala zimachitika pakudya zabwino - kuchokera pakamwa komanso mphuno mpaka kukhumudwa.

Ngati kulibe mtedza, ndiye kuti mungasangalale ndi kukoma kwawo mokwanira, osapitilira kuchuluka kwa kudya, kuti musavulaze chiwerengerochi. Njira yophikira ndiyofunikanso. Zothandiza kwambiri ndi zosaphika, zophika, zokazinga ndi mafuta otentha. Mutha kuphunzira za mitundu yotchuka kwambiri yamalonda kuchokera pa vidiyo yotsatirayi:

Zofunika! Zakudya zamchere zamtundu uliwonse zimayenera kutayidwa chifukwa cha mchere wambiri komanso zonunkhira zomwe zimachepetsa phindu la mtedza kangapo.

Mitundu ndi katundu

Ndikosavuta kunena kuti nati yomwe ingakhale yofunika kwambiri. Mtundu uliwonse umakhala ndi mawonekedwe ake omwe amakhudza thupi m'njira yake. Zachidziwikire, chisankho chabwino ndichisankho chofuna kusiyanitsa zakudya ndi mtedza osiyanasiyana kuchokera mndandanda wothandiza kwambiri. Koma pa ichi ndikofunikira kuphunzira zambiri za aliyense wa iwo.

Mtedza, maso omwe amafanana ndi ubongo wamunthu, amakupatsani mwayi wokulitsa ubwana, kusunga kukumbukira ndi kutanuka kwamitsempha yamagazi. Mitundu yambiri yokhala ndi michere imakhazikika pamakonzedwe akulu am'mimba, imathandizira kudzimbidwa, kuthamanga kapena acidity yochepa. Chifukwa cha kuchuluka kwa kadyedwe, michere ingapo yopangidwa kuchokera ku zipolopolo ndi magawo ang'onoang'ono imatha kugwira ntchito ngati chakudya ndipo imalepheretsa mafuta kuwonongeka kwa chiwindi.

Musaiwale zamtengo wapatali wazopeza. Makona amatha kuwonjezeredwa ku ma pastries, ogwiritsira ntchito ngati othandizira ku msuzi onunkhira kapena saladi yamasamba. Mitundu yonse yamatenda amachiritso imapangidwa ndi tsamba ndi chipolopolo.

Mtedza wolimbikitsidwa wamtundu uliwonse wa shuga. Izi ndichifukwa cha kuchuluka kwa zinc ndi manganese mu nyukiliya yokhwima, chakudya chochepa, zovulaza odwala matenda ashuga. Kugwiritsa ntchito kwawo nthawi zonse kumakupatsani mwayi kuti muchepetse shuga.

Ngakhale kuti nandolo ndi miyendo kuchokera komwe adachokera, tidazolowera kuzifanizira ndi mtedza. Ndiye mpikisano wosagwirizana ndi mavitamini, mchere ndi zinthu zina zamtengo wapatali. Chifukwa cha kapangidwe kameneka:

• amachepetsa kuchuluka kwa cholesterol yoyipa
• Matendawa magazi
• khola magazi.

Koma ndi mtedza wobiriwira yekha womwe uli ndi katundu. Frying ndi mchere zimachepetsa kuchiritsa kwazomwe zimapangidwira. Izi zimagwiranso ntchito pa batala wotchuka wa nandolo, wokhala ndi mafuta ndi mchere. Njira yabwino yothetsera mavutowa ndi kuwonjezera kuchuluka kwa mtedza womwe umanyowa mumadzi a mandimu ku saladi kuposa kugula paketi yamandewu amchere oti musungunule.

Maamondi ndi chipatso chamwala chomwe ndi wachibale wa ma plums, mapichesi ndi yamatcheri. Koma ife ndi mibadwo yathu yakale tidazolowera kuzifanizira kuti ndi mtedza. Chogulitsachi chili ndi A, E ndi B, chimatsata zinthu monga calcium, magnesium, chitsulo, zinc ndi phosphorous. Malinga ndi kafukufuku, ma amondi owerengeka ochepa amathandizira kuchepetsa shuga msanga. Mtedza nawonso ndi zabwino kwa mtima dongosolo.

Uphungu! Maamondi amalimbikitsidwa kuti azigwiritsidwa ntchito ngati vuto la manjenje likuvuta, limathandiza pochotsa nkhawa. Amatha kukhala wopanda nkhawa kwambiri kuposa momwe amakondera ambiri omwe amakhala ndi maswiti komanso maswiti ena.

Mtedza wamatumbo a piine samakoma kokha, komanso ndimtengo wapatali kwambiri, wokhoza kukhala gawo lazakudya. Ngakhale zili ndi zopatsa mphamvu zambiri, mtedzawu suwonetsedwa mwa chithunzi, koma m'malo mwake umathandizira kuchepetsa thupi. Mbewu za paini ya mkungudza ku Siberia ndi kukoma kwakanenepa, kuwonjezera pa mavitamini a gulu B, E, PP ndi kufufuza zinthu (phosphorous, manganese, mkuwa, potaziyamu, magnesium), muli ma amino acid, kuphatikizapo oleic. Kupanga kumeneku kumapangitsa mtedza kukhala vuto lenileni la atherosulinosis, matenda omwe mavuto ake nthawi zambiri amakhala a mtima ndi sitiroko.

Mtedza wa mkungudza ndi gwero lamapulogalamu apamwamba kwambiri azamasamba omwe amalowetsedwa kwathunthu ndi thupi. CHIKWANGWANI chomwe chili m'mbewuzo chimatsuka bwino khoma lamatumbo a poizoni ndi poizoni.

Pistachios ndi amodzi mwa zakudya zabwino kwambiri zotsitsa shuga. Osati popanda chifukwa, poyambira matendawa, madotolo amalangiza kuphatikiza nawo muzakudya za tsiku ndi tsiku monga chakudya chambiri. Ma calorie otsika komanso nthawi yomweyo amakhala ndi zinthu zamtengo wapatali zamtundu wobiriwira zimathetsa kumverera, komwe kumakhala kofunikira ngati mukufuna kugawana ndi mapaundi ochepa owonjezera, kuyeretsa magazi, ndikuthandizira kuchepetsa kuthamanga kwa magazi.

Mafuta opatsa mphamvu kwambiri (pafupifupi 100 kcal / 100 magalamu) ndi abwino ngakhale pakudya. Chowonadi ndi chakuti 60% ya ma hazelnuts ndi mafuta, omwe, amaphatikizidwa ndi glycerides a stearic, oleic, palmitic acid. Amathandizira kuteteza thupi ku matenda amtima, kupewa kukula kwa mafuta m'thupi. Walnut ndi yothandiza osati kwa cores ndi okalamba, komanso kwa ana. Mavitamini angapo, kuphatikizapo E, ndi kufufuza zinthu (zinc, calcium, potaziyamu) omwe ali ndi mtedza, amakhudza bwino kukula kwa mgwirizano komanso kukula kwa malingaliro a ana.

Zofunika! Mankhwalawa ndiwofunikanso kwa matenda ashuga azovuta zilizonse. Shuga wamagazi okwera nthawi zambiri amaphatikizidwa ndi kuthamanga kwa magazi, cholesterol yayikulu. GI yotsika imathandizira kuti mafuta okwanira msanga azikhala okwanira popanda kuvulaza chiwerengerocho komanso popanda zotsatira za kulumpha lakuthwa mu shuga.

Mlozera wa Glycemic

Mu matenda a shuga (lembani chimodzi ndi ziwiri), ndikofunikira kwambiri kuwerengera GI ya chakudya. Mokwanira kudya zakudya zomwe GI sizidutsa 50 PESCES. Kutalika kwake kuli (mpaka 100 PIECES), mafuta ochulukirapo omwe amamizidwa mofulumira ndipo amayambitsa kuchuluka kwa shuga. Mtedza wamitundu yonse umakwanira muzovomerezeka, chifukwa GI yazogulitsa wathanzi ndi zigawo 15 zokha. Izi zimathandizira kuti musamangodya mtedza wopanda mantha, komanso kuwaphatikiza ndi zinthu zina - zipatso, zipatso zouma, chokoleti, zomwe zimaphatikizidwa, mwachitsanzo, mu Chinsinsi cha ma cookie a matenda ashuga. Pankhaniyi, GI ya zigawo zonse iyenera kuganiziridwa, kusamala kuti isachulukitse kuchuluka kwake konse pamtunda wa 40-50 UNITS pa 100 g.

Kodi ndingadye mtedza wanji ndi shuga?

Popeza GI ya mtedza uliwonse ndi yotsika kwambiri, odwala matenda ashuga amatha kudya zamtundu uliwonse - walnuts, ma almond, ma hazelnuts, mtedza wosakhazikika, ma cashews, pistachios, paini ndi ena. Mutha kugwiritsa ntchito natimeg mu mawonekedwe a zonunkhira. Ndikofunika kuti musapitirire kuchuluka kwa mankhwala omwe mwalimbikitsidwa tsiku lililonse, ndikuyesera kuzigwiritsa ntchito mwaulemu. Mutha kudya mtedza tsiku lililonse, kusangalala ndi kukoma komanso kukhutitsa thupi ndi michere.

Komabe, pali ma contraindication omwe msana umakhala wopangidwa bwino. Izi sizongokhala ziwopsezo, komanso matenda a ziwalo zamkati, matenda amiseche kwa amayi apakati. Muzochitika izi, funso, ngati ndi lotheka kapena ayi, liyenera kufunsidwa ndi adotolo omwe angalimbikitse mtundu wina wa mtedza kapena kupangira kukana kudya nawo.

Ndalama patsiku

Ngakhale zabwino zopanda pake zomwe mtedza zimakhala nazo pathupi, nthawi zambiri sikofunikira kuti musungeni nawo chifukwa cha zabwino kwambiri zopatsa mphamvu. Ndikokwanira kudya pafupifupi 50 magalamu a pistachios, hazelnuts kapena mtedza wa paini patsiku. Pochita izi pafupipafupi, simungangolepheretsa chitukuko cha atherosulinosis, matenda oopsa komanso matenda ena, komanso kukonza momwe khungu limakhalira, misomali ndi tsitsi, mutha kukonzanso mabatire anu ndi mphamvu komanso nyonga.

Pomaliza

Kuphatikiza mtedza muzakudya zanu za matenda ashuga, mutha kutsitsa shuga ndikuwonjezera thupi lanu mavitamini ndi michere yofunika. Chogulitsachi, chomwe chinali chitaletsedwa posachedwapa ndi anthu omwe amawerengera mosamala zopatsa mphamvu, tsopano ali pachimake pa kutchuka pakati paonda, othandizira zakudya zoyenera. Mutha kuphunzira za zabwino zonse za mtedza kuchokera pa vidiyo yotsatirayi:

Kugwiritsa ntchito mtedza osiyanasiyana kwa matenda ashuga

Matenda a shuga akapezeka, endocrinologists amalimbikitsa mpaka magalamu 60 amafuta patsiku kwa odwala omwe ali ndi matendawa. Chiwerengero cha kuchuluka kwa zakudya za tsiku ndi tsiku pakati pa masamba ndi nyama ziyenera kukhala zazikuru kwa masamba.

Mitundu yosiyanasiyana yamalonda imakhala ndi mitundu yosiyanasiyana ya mafuta osakwaniritsidwa a linoleic, linolenic, arachidonic fat acids. Zinthuzi zimakhala ndi lipotropic, zimathandizira kuti khungu la mafuta liziwoneka m'thupi la wodwalayo.

Ma acids awa ndi apamwamba kwambiri mu walnuts ndi mtedza.

Pachifukwa ichi, kugwiritsidwa ntchito kwa walnuts ndi mtedza kwa mtundu wina uliwonse wa shuga kumawonetsa zabwino ndipo mawonekedwe a wodwalayo amakula bwino.

Kuphatikiza apo, ziyenera kudziwika kuti kugwiritsa ntchito mtedza, malinga ndi zotsatira za kafukufuku, kumathandizira kuchepetsa mwayi wopanga shuga m'thupi. Kuti muchepetse mwayi wokhala ndi matenda ashuga, mwachitsanzo, muzigwiritsa ntchito magalamu 28 a walnuts kawiri pa sabata. Potere, mwayi wokhala ndi matenda ashuga pakati pa azimayi umachepetsedwa pafupifupi kotala.

Endocrinologists amalimbikitsa kudya mtundu uliwonse wa nati panthawi yayikulu chakudya.

Musanalowetse mtedza muzakudya, muyenera kufunsa dokotala za nkhaniyi.

Gwiritsani ntchito mankhwalawo pokhapokha mutakambirana komanso mogwirizana ndi malingaliro omwe adalandira kuchokera kwa dokotala.