Muesli kwa odwala matenda ashuga omwe alibe shuga: zakudya zapadera za anthu odwala matenda ashuga

Muesli ndi msanganizo wa mbewu zonse za chimanga (tirigu, mpunga, mapira, barele, oats) ndi mtedza, zipatso zouma kapena zipatso zatsopano.

Izi sikuti ndizosungiramo zinthu zokha zopindulitsa thupi, komanso "bomba lozama": mwachitsanzo, 100 g ya muesli ili ndi pafupifupi 450 Kcal. Pankhani imeneyi, odwala matenda ashuga ayenera kusamala mosakaniza ndi zipatso za chimanga izi mosamala.

Kuphatikiza kwapadera

"Lingaliro" lalikulu lazinthu izi ndizachilengedwe - mbewuzo zimaphwanyidwa, kuphwanyika, koma osazisamalira. (Iyi ndiye njira yofunika kwambiri kuti asungidwe katundu wawo wofunika). Strawberry, maapulo, walnuts, zoumba, ma almond, mbewu, etc. zitha kuwonjezeredwa ku njere zosakanizidwa.

Kodi phindu la thupi la odwala matenda ashuga ndi lotani:

• chifukwa cha kuchuluka kwa michere yazakudya, granola imakhutitsa njala komanso imapereka kukhumudwa kosatha.
• amathandizira pakuchotsa cholesterol "yoyipa", poizoni, poizoni m'thupi,
• Sinthani matumbo athu ndikuthandizirani pakugwira ntchito yokugaya chakudya yathunthu,
• yambitsani ntchito yapantchito,
• amatha kuyang'anira shuga wamagazi,
• "Wonjezerani" mavitamini, michere, kufunafuna zinthu zofunikira mthupi,
• khazikitsani ntchito ya mtima wamtima (chifukwa cha kuchuluka kwa magnesium ndi potaziyamu),
• kuchita kupewa atherosulinosis,
• mankhwalawa akukakamizidwa kuti adalitsidwe muzakudya za anthu omwe akuvutika ndi mapaundi owonjezera (pakati pawo pali odwala ambiri omwe ali ndi matenda a shuga a 2).

Chofunika: Miphika ndi zina mwazinthu zomwe zimaloledwa kwa odwala omwe ali ndi matenda a shuga, koma chizolowezi chawo cha tsiku lililonse chimayenera kukhala ndi 30-50 g Maphala amadzazidwa ndi madzi (mkaka, juwisi), omwe amamwetsedwa m'mawa. Sizoletsedwa kuwonjezera uchi kapena shuga kwa muesli - izi sizongowonjezera kalori, komanso "choyambitsa" cha kulumpha kwa glucose m'magazi.

Malamulo oyambira kugwiritsidwa ntchito

Anthu omwe ali ndi matenda ashuga amakhala bwino akudya chimanga chathanzi mwamafuta kapena zipatso zochepa.

Mu mtundu wakale wa "kuphedwa", chotsirizidwa sichikhala ndi "mafuta a cholesterol oyipa ndi mafuta ambiri, koma posachedwa mafuta a kokonati, omwe siothandiza kwenikweni kwa odwala matenda ashuga, amapezeka m'mizere" yosungirako ". Ndikwabwino kukana njerezi.

Kuphatikiza apo, ena opanga amathandizira tirigu ndi zipatso zosakhala bwino - zinthu zotere ndi "zolemera" muzosungidwa, makomedwe, chifukwa chake ndizowopsa kwa anthu omwe amakonda kuwonetsa matupi awo, komanso kwa iwo omwe ali ndi vuto la impso komanso ziwalo zam'mimba.

Osagula zosakaniza zopangidwa kale, zomwe zimakhala ndi uchi, chokoleti ndi mchere wambiri.

Granola ndi crunch, muesli wophika, amaletsedwanso kwa odwala matenda ashuga. Alibe kuchuluka kwa zopatsa mphamvu zambiri, komanso ali ndi index yayikulu ya glycemic.

Ma Baa opangidwa ndi mafuta ocheperako amakhala oyenerera zokhwasula-khwasula - amakhala ndi mitundu yambiri ya fiber ndi "pabwino" pang'onopang'ono. Zakudya zamtunduwu zimathandiza kukhutiritsa njala mwachangu, zimapereka kukhumudwa kosatha, pomwe sikumapangitsa kuchuluka kwa shuga m'magazi.

Mutha kuphika chakudya chothandiza komanso chopatsa thanzi monga granola nokha kunyumba. Ndikulimbikitsidwa kuti mutenge mbewu zamtundu zingapo (mapira, oats, ndi zina zambiri) kapena kugula mafuta osakaniza (awa ndi mtundu wokolola). Mphesa zimaphwanyidwa pogwiritsa ntchito blender kapena khofi chopukusira, kuwonjezera zipatso zomwe mumakonda (zipatso), mtedza, ndi zina.

Monga mankhwala othandizira muesli, mutha kugwiritsa ntchito zinthu zopanda mafuta mkaka wowawasa - kefir, mkaka wophika wopanda mafuta, yogurt. Chogulitsachi chimayenda bwino ndi zoumba za Sultan - mphesa zouma zamitundu yosiyanasiyana yokhala ndi glycemic index, koma nthawi yomweyo kuwonetsa kuthekera kwa kuwongolera shuga.

Mu zochulukirapo, mtedza (mwachitsanzo, ma amondi) nawonso amaloledwa - izi sizongopeza mavitamini, komanso chinthu chomwe chimapangitsa kupanga insulin ndi kapamba.

Njira zopewera kupewa ngozi

Ndani ayenera kuchepetsa kuchuluka kwa muesli m'zakudya kapena kusiya zonse zosakaniza ndi zipatso:

• odwala omwe ali ndi zotupa za m'mimba thirakiti nthawi yakukhathamira (mwachitsanzo, odwala ndi gastritis),
• anthu ovutika ndi kudzimbidwa pafupipafupi
• iwo omwe ali ndi vuto lililonse siligwirizana, ndibwino kugwiritsa ntchito mankhwalawo m'njira yoyera (ndi madzi kapena mkaka) kuti adziteteze momwe angathere pazotsatira zosafunikira.

Chifukwa chake, muesli ndi mankhwala osokoneza bongo a zipatso komanso zipatso zopatsa thanzi zomwe zingayambitsidwe pang'ono pakudya kwa odwala omwe ali ndi matenda ashuga. Chogulacho chimadyedwa m'mawa (osapitirira 30-50 g / nthawi), othandizira ndi zipatso zatsopano, zipatso zouma kapena mtedza wochepa.

Kodi muesli ndi chiyani

Ngati mutanthauzira liwu loti "muesli" kuchokera ku Chijeremani, potanthauzira mawuwa amatanthauza "mbatata yosenda". Posachedwa, muesli amadziwika kuti ndi chinthu wamba chofufumitsa ndikuphatikiza ndi zipatso zokometsera. Komabe, ichi ndi chakudya chapadera cham'mawa, chomwe chimakonzedwa kuchokera ku chimanga cha chimanga, chimanga, mphukira za tirigu, mtedza, zipatso zouma, uchi.

Mosiyana ndi mbale zina zofananira, ma muesli amakhala ndi zosakaniza zachilengedwe zokha, komabe, ena opanga amatha kuwonjezera zowonjezera komanso zosakanikirana kuti apatse kukoma. Zofunika kuganizira mukamagula chinthu.

Muesli ndi amitundu iwiri - yaiwisi komanso yophika. Osakaniza osaphika samayikidwa chithandizo chamatenthedwe, zosakaniza ndi mtedza, mbewu, zipatso zouma, mbewu monga chimanga. Muesli wophika umasakanizidwa ndi nipple wachilengedwe ndikuwuphika pamoto wotsika kwambiri.

• Monga lamulo, chinthu chachilengedwe chimakonzedwa kuchokera ku oatmeal, koma nthawi zina chimaphwanyidwa tirigu, tirigu, barele, ndi mpunga. Komanso, osakaniza amatha kukhala ndi mitundu yosiyanasiyana ya zipatso zouma, uchi, mtedza ndi zina zowonjezera.
• Kutengera ndi zomwe zimaphatikizidwa muzosakaniza, mphamvu yamalonda yotsimikizika. 100 magalamu a osakaniza-zipatso zosakaniza ali ndi 450 kcal, ndikuphatikiza mkaka, shuga kapena uchi, index ya glycemic ndi calorie level ikuwonjezeka.

Kuti mupeze chakudya chokhala ndi kalori yochepa, muesli mumakhala ndi msuzi watsopano, madzi kapena compote.

Zothandiza zimatha muesli

Izi sikuti ndizophatikiza michere yokha, komanso "bomba lowonjezera", popeza magalamu 100 a muesli ali ndi zopitilira 450 kcal. Mndandanda wa glycemic wa osakaniza ungakhale wokwanira komanso wokwera. Chifukwa chake, odwala matenda ashuga ayenera kusamala mukamagwiritsa ntchito mankhwalawa.

Zothandiza pazinthu zosakanikirana zili momwe zimapangidwira. Mbewu za tirigu zimaphwanyidwa, kuphwanyidwa, koma osazipereka kuchithandizo chachikulu cha kutentha, chifukwa chomwe mankhwalawo amasunga mavitamini ndi michere yonse. Strawberry, maapulo, njere, zoumba, ma almond, ma amondi ndi zina zokoma ndi zina zowonjezera bwino zimawonjezeredwa ku njere zosakanizidwa.

Kwa munthu yemwe wapezeka ndi matenda a shuga, malonda oterowo amaloledwa kugwiritsidwa ntchito pang'ono. Chifukwa cha zabwino zambiri zamafuta azakudya, muesli amathandizira kuti pakhale njala yayitali komanso kuti asasungunuke pang'ono.

1. Kusakaniza kumachotsanso cholesterol yoyipa, zinthu zoopsa, poizoni m'thupi, zimathandizira kugwira ntchito kwamatumbo ndi ziwalo zonse zam'mimba. Chifukwa cha michere, kapamba amayambitsidwa ndipo, monga chotulukapo chake, kuchuluka kwa shuga m'magazi kumayendetsedwa.
2. Kuphatikizanso kwakukulu ndiko kukhalapo kwa kuchuluka kwa mavitamini, mchere, kufufuza zinthu. Magnesium ndi potaziyamu zimakhudza bwino mkhalidwe wamtima wamtima, komanso atherosclerosis imaletsedwanso.
3. Muesli amalimbikitsidwa makamaka kwa odwala omwe ali ndi thupi lochulukirapo. Chifukwa cha kuchuluka kwa zakudya zamafuta m'thupi, kumaya chimbudzi pang'onopang'ono, chifukwa chomva kukhuta kumakhalapo kwanthawi yayitali. Chifukwa cha kunenepa kwambiri, wodwala matenda ashuga amatha kudya pang'ono, amachepetsa thupi komanso amakhala ndi shuga.

Mukatha kudya zosakaniza za phala, kumalimbikitsidwa kumwa madzi nthawi zambiri, chifukwa zinthu zofunikira za muesli zimaphatikizapo, pakati pazinthu zina, mphamvu ya kutupira kwa zinthu zomwe zalandiridwa m'mimba.

Mlingo wovomerezeka wa matenda ashuga

Mwambiri, muesli ndi chovomerezeka cha mtundu 1 komanso matenda a shuga. Koma ndikofunikira kusunga Mlingo watsiku ndi tsiku. Tsiku limaloledwa kudya zosaposa 30-50 g ya malonda.

Zakudya zimathiridwa ndimadzi, mkaka wowoneka bwino kapena timwayi watsopano wofinya, ndipo timadyedwa m'mawa. Palibe chifukwa chomwe odwala matenda ashuga ayenera kuwonjezera shuga kapena uchi kusakaniza ndi phala, zinthu zotere zimakhala ndi chindoko chachikulu cha glycemic, zomwe zingayambitse kudumphadumpha kowopsa m'magazi a shuga odwala.

Ndi matenda a shuga, muesli nthawi zambiri amadyedwa mu mawonekedwe ake oyera, kuwonjezera zipatso kapena zipatso zochepa. Mbaleyi ilibe mafuta odzadza ndi cholesterol yoyipa. Koma pogula malonda, ndikofunikira kuwonetsetsa kuti kapangidwe kake sikuphatikiza mafuta a kokonati, omwe ali ovulaza kwambiri kwa odwala matenda ashuga.

• Nthawi zambiri, opanga amawonjezera zipatso ku zomwe zimapangidwira, zosakaniza zotere zimakhala ndizosungirako, zonunkhira, motero zimakhala zowopsa kwa omwe ali ndi vuto losowa, anthu omwe ali ndi vuto la impso komanso m'mimba. Muyenera kukana kugula granola ndi uchi, chokoleti ndi mchere wambiri, index ya glycemic ya zinthu zotere ndi yochuluka kwambiri.
• Kuphatikiza ndi matenda a shuga, simungagule muesli mumphika wophika, izi zimatchedwa granola kapena crunch. Pa chithandizo cha kutentha, glaze imawonjezeredwa, shuga yowonjezera, uchi, chokoleti, cocoa, zoterezi zimakhala ndi index yayikulu ya glycemic komanso kuchuluka kwakukulu kwa zopatsa mphamvu, zomwe sizilolezedwa vuto la hyperglycemia.

Kusankha kwa Muesli kwa odwala matenda ashuga

Pogula granola, muyenera kuphunzira mosamala kapangidwe kazinthu zomwe zimasonyezedwa pa phukusi. Simuyenera kugula chisakanizo ngati chili ndi mafuta azomera - izi zimakwiyitsa kupanga mafuta ambiri komanso zimayipa masinthidwe a mtima wamagetsi.

Popeza muesli mumakhala kuchuluka kochepa ka ascorbic acid komwe amafunidwa ndi odwala matenda ashuga, mankhwalawa amathiridwa bwino ndi zipatso kapena madzi a mabulosi.

Palibe chifukwa choti mugule muesli wokazinga, popeza ali ndi mafuta ochulukirapo, omwe ndi owopsa ku chiwindi. Pogwiritsa ntchito njere zotere nthawi zonse, matenda a shuga amangoipa. Muesli sayenera kuphatikizapo mankhwala osungira, okhazikika ndi oonetsera.

1. Ma muesli aciwisi achilengedwe, omwe amakhala ndi zowonjezera zochepa, ayenera kukondedwa. Kapenanso, mbewu monga chimanga zitha kukhala ndi zowonjezera ziwiri zokhala ngati zipatso ndi mtedza wouma.
2. Zakudya zoterezi zimadyedwa pang'ono m'mawa. Asanagone, kudya muesli sikulimbikitsidwa, chifukwa mbewu zofunikira sizikhala ndi nthawi yoti zimilidwe m'thupi, chifukwa zimakhazikika m'matumbo, zimayambitsa kupindika komanso kuwonongeka.
3. Zoyenera, ngati wodwala matenda ashuga aphatikiza muesli wokhala ndi mafuta ochepa otsika kefir, wowotedwa mkaka wophika ndi mafuta osaposa 2%, ndi bifilin. Mafuta ndiomwe amafunikira kwambiri ma fiber, omwe amapereka malingaliro osatha a satiety, ndipo amakhalanso ndi zida zothandiza pang'onopang'ono zamagetsi zomwe zimapereka mphamvu ku thupi.

Ngati mumagwiritsa ntchito chakudya chotere m'mawa, odwala matenda ashuga amadzaza thupi ndi mphamvu komanso nyonga, amapereka njira yoyenera yogaya chakudya, ndikuyambitsa matumbo kuyenda. Monga zokhwasula, mutha kugwiritsa ntchito mafuta ochepa okhala ndi ma flakes apadera, omwe ali ndi michere yambiri komanso othira bwino pang'onopang'ono. Izi zimakwaniritsa njala, zimapereka satiety ya nthawi yayitali komanso zimalepheretsa kuthamanga kwa glucose wamagazi.

Lero, pogulitsa pamasitolo ogulitsa mutha kupeza ma muesli opanda shuga a anthu omwe amapezeka ndi matenda a shuga. M'malo mwa shuga, fructose ndi fiber yazakudya zabwino zimawonjezeredwa ndi kusakaniza. Ndikofunikira kuti ma flakes agulidwe asamang'ambe, popeza zotere zimakonzedwa chisanachitike, zomwe zikutanthauza kuti zimakhala ndi zopatsa mphamvu zambiri komanso zimakhala ndi index yayikulu ya glycemic.

Muyenera kumvetsetsa kuti ngakhale chisakanizo wamba cha chimanga cha zipatso chimatha kukhala ndi zotsutsana. Makamaka, granola sayenera kugwiritsidwa ntchito:

• Gastritis ndi matenda ena otupa am'mimba,
• Kudzimbidwa pafupipafupi ndi matenda otsegula m'mimba,
• Momwe thupi limasokoneza zipatso kapena zipatso zomwe zimaphatikizidwa.

Popewa vuto losavomerezeka, muesli amamwetsedwa bwino, amawonjezera madzi kapena mkaka wopanda mafuta.

Chifukwa chake, muesli ndiwothandiza komanso chopatsa thanzi monga chipatso, chomwe chimaloledwa kudya pang'ono mu shuga. Mbaleyi imadyedwa m'mawa pachakudya cham'mawa, pomwe kumangokhala kamodzi sikungakhale 30-50 g.

Amaloledwa kuwonjezera zipatso zatsopano, zipatso zouma kapena zipatso zazing'onozing'ono pazosakaniza.

Kupanga Muesli Kunyumba

Anthu odwala matenda ashuga amatha kuphika chakudya chokhacho chathanzi komanso chokhacho atakhala kunyumba. Pa izi, mbewu zamitundu yosiyanasiyana nthawi zambiri zimagwiritsidwa ntchito, mutha kugulanso zosakaniza ndi chimanga chokonzedwa kale, chomwe chimaphatikizapo mafuta, mapira ndi mbewu zina.

Mbale zimaphwanyidwa mosamala mu blender kapena grinder ya khofi, pambuyo pake zipatso, mtedza ndi zipatso zouma zimayikidwa mu osakaniza. Kuphatikiza apo, mbewu zitha kuthiridwa ndi kefir, mkaka wowotchera, yogati ndi zinthu zina zamafuta ochepa mkaka wowawasa.

Ndikulimbikitsidwa kuti muonjezere zoumba zoumba Sultan ku msanganizo, womwe umakhala ndi kaphokoso kakang'ono ka glycemic, koma nthawi yomweyo umatha kusinthasintha shuga. Zosakaniza zoterezi zimapangitsa kuti pakhale vitamini B, phenol, michere yambiri.

Ma walnuts ochepa a mtundu wa shuga wachiwiri amathandizanso, popeza mankhwalawa ali ndi mavitamini ambiri, michere, mafuta acids, komanso amathandizira kapangidwe ka insulin ya mahandariya. Chifukwa chake, mtedza waung'ono wa mankhwalawa ndiwothandiza kwambiri matenda a matenda amtundu woyamba komanso wachiwiri wa matenda ashuga.

Oatmeal muli ma polysaccharides, chakudya, omwe amapatsa thupi mphamvu yofunikira ndikusintha shuga m'magazi. Kuphatikizika kwa oats kumaphatikizapo ulusi wopindulitsa, amachepetsa cholesterol yamagazi ndikuwonetsa kukhudzika kwa kayendedwe ka mtima. Magnesium ndi Vitamini B1 amathandizira kupanga mapuloteni komanso kumasula mphamvu.

Ndi zakudya zamtundu wanji zomwe zimatha kudyedwa momasuka ndi anthu odwala matenda ashuga omwe akuuzidwa ndi katswiri muvidiyoyi.

Kodi ndi zinthu ziti zomwe zimapindulitsa kwambiri muesli kwa odwala matenda ashuga?

Maziko abwino a muesli ndi oats (flakes). Muli ndi ma polysaccharides omwe amatha kupereka shuga m'magazi nthawi zonse, kupewa madontho. Oatmeal imathandizanso kuti pakhale zakudya zamafuta ndi fiber, osati kuyeretsa matumbo okha, komanso amathandizanso kuchotsa cholesterol m'thupi.Mavitamini a gulu B, michere imakhudzidwa mwachindunji munjira za metabolic, chifukwa chake, amafunikira mwachangu ndi munthu aliyense.

Mtedza umakhala ndi mavitamini ambiri ofunikira, ma macrocell ambiri, komanso ma polyunsaturated mafuta acids, omwe amathandiza kukhalabe ndi chizolowezi chantchito molingana ndi kapangidwe ka insulin, chifukwa chake ndizofunikira kwambiri pakudya kwa odwala omwe ali ndi matenda ashuga. Zoumba za Sultan ndizopangidwa ndi index yotsika ya glycemic, yomwe sikuvulaza anthu odwala matenda ashuga, koma, m'malo mwake, amatsitsa index index. Komanso mu zoumba pali mavitamini ambiri a B, inulin (insulin yachilengedwe), mankhwala achilengedwe. Ndikwabwino kugula zakudya zapadera za anthu odwala matenda ashuga m'sitolo, zomwe sizingakhale zokoma zokha, komanso zothandiza kwambiri kwa wodwala.