Zakudya zokoma komanso zathanzi - kodi ndizotheka kudya ndi shuga? Terms of use, madzi maphikidwe

Kaloti ndi wathanzi komanso chokoma mizu masamba. Iye ndi mlendo kawirikawiri pa tebulo lapamwamba ndi dzino labwino, mbuye wankhanza ndi dona wamng'ono, yemwe amamutsatira iye. Koma anthu omwe ali ndi matenda a shuga amamuyang'ane mosamala: kodi sikupweteka?

Nkhaniyi ikukamba za ubwino ndi ngozi za kaloti kwa shuga, komanso amapereka maphikidwe okoma kuchokera muzu uwu.

Mtengo wa zakudya ndi glycemic index (GI) ya kaloti yaiwisi ndi yophika

Zakudya zopanda matenda ndi matenda a shuga zimadzala ndi zotsatira. Wodwalayo ayenera kumamatira ku zakudya zomwe zimapangidwira, kutsata shuga la magazi. Kukhalapo kwazakudya mu kaloti (6.9 g) pa 100 g ya mankhwala monga supuni 1 ya shuga ndi wowuma (0,2 g) kwa 100 g yomweyi ndizokayikira phindu la masambawa kwa zakudya za shuga.

Koma musaiwale za kupezeka kwa ma karoti (2.4g pa 100g muzu). Amachepetsa kuchepa kwa shuga m'magazi.

Kodi n'zotheka kuti odwala matenda ashuga adye, mumtundu wotani ndipo chifukwa chiyani?

Ndi matenda a shuga, kaloti sizingatheke koma ndizofunikira, pokhapokha pali malire. Ndikofunika kudziwa kuti zambiri zimayenera kudyedwa zakuda, chifukwa chiwerengero cha glycemic ndi chochepa.

Kaloti akhoza kuwonjezeka ku saladi. Iphatikizidwa ndi:

• anyezi;
• mdima;
• mphukira;
• sikwashi;
• radish;
• tomato;
• kolifulawa ndi woyera kabichi.

Saladi iyenera kudzazidwa ndi mafuta a masamba.

Nkofunika kudziwa zimenezo matenda a shuga, kaloti za Korea ndizoletsedwa chifukwa cha zonunkhiraanaphatikizidwa mu mbale iyi. Kaloti karoti wotentha amawononga mpaka kawiri pamlungu.

Koma musataye pazu, muzitha kuchipatala. Kaloti akhoza kuphika, stewed, kuphika ndipo ngakhale yokazinga mu masamba a masamba. Pa nthawi yomweyi, kuchuluka kwa mankhwala ogwiritsidwa ntchito kumakhala kuchepetsedwa chifukwa cha kuchuluka kwa chiwerengero cha glycemic index. Koma kuchuluka kwa antioxidants kumawonjezeka ndi 35%.

Ophika odwala matenda a shuga ayenera kumvera malangizo a anthu odyetsa zakudyakomanso kutsatira malamulo a kuphika kaloti, kotero kuti zokoma za lalanje si zokoma zokha, komanso zothandiza.

• Mizu ya masamba imayenera kukhala yatsopano.
• Wiritsani kapena uwaphike ayenera kukhala pa peel.
• Kaloti wouma ndi stewed ayenera kuphatikizidwa ndi mitundu yoonda ya nyama kapena nsomba.
• Kutalika kwa chithandizo cha kutentha sikung'ono.
• Pofuna kutchera ndi kutentha, kaloti sayenera kupsereza, chifukwa masamba amalephera kupindulitsa.

1. Ndi mtundu wa shuga 1 Mukhoza kudya kaloti tsiku lililonse yaiwisi 100 g patsiku. Ngati pali chokhumba kuphika chakudya cha mizu, ndalama zake ziyenera kuchepetsedwa kufika 75 g.
2. Ndi mtundu wa shuga wachiwiri Ndibwino kuti mudye kaloti zoposa 200g patsiku. Odwala 80% omwe ali ndi matendawa shuga amavutika ndi kunenepa kwambiri ndipo amafunikira zakudya zopatsa thanzi komanso zochepa. 100 g ya kaloti ali ndi 32 kcal zokha.

Madalitso ndi zowawa za ndiwo zamasamba

Zothandiza komanso zovulaza za kaloti zimagawidwa m'magulu awiri:

1. Ambiri kwa mitundu yonse ya shuga.
2. Malingana ndi mtundu wa shuga.

Mosasamala mtundu wa matenda

• Pitirizani kuyambitsa chimbudzi ndi kagayidwe kake.
• Kuwonjezeka kwawonekedwe.
• Kulimbitsa thupi.
• Kuyeretsa thupi la poizoni.
• Kutaya mafuta a cholesterol.
• Kusintha kwa zidole za kudzimbidwa kapena kutsekula m'mimba.
• Kuchepetsa mwayi wokhala ndi khansa.
• Kuchiritsa zilonda pakhungu.

Kugwiritsa ntchito ndiwo zamasamba kumadza ndi zotsatira zoipa.:

• kusokonezeka m'mimba;
• katundu pa chiwindi, chomwe ndi choopsa kwa wodwala matenda a shuga.

Ndi mtundu wa 1 ndi 2

Ndi matenda a shuga amtundu umodzi wokha wa kaloti:

• Amatithandiza kuchepetsa kutopa.
• Kulamulira mafuta a metabolism mu maselo.
• Amalimbikitsa thupi ndi potaziyamu, selenium, zinki, calcium ndi magnesium, mavitamini a gulu B, PP, C, E, K.
• Zimalimbikitsa ntchito ya zopangira zopangira insulini.

Kuvulaza kudya masamba a mizu - kuwonjezeka kwa shuga m'magazi, chifukwa chodya kwambiri kaloti.

Mtundu wa shuga 2 umayambitsa mavuto. Wodwala akulamulidwa kudya zakudya zolimba. Koma ku funso ngati mungadye kaloti kapena ayi, madokotala amayankha bwino. Phindu la kaloti ndi lodziwikiratu: masamba okoma, koma otsika kwambiri amalowa m'malo mwa shuga ndi zofunika, koma zakudya zoletsedwa.

Zotsutsana ndi kutsutsana

Ngakhale zili zopindulitsa, pali zoperewera za shuga m'zigawo zoyamba ndi zachiwiri, zomwe ziyenera kutsatiridwa mosamalitsa. Popeza kuti thupi lililonse ndilopadera, munthu wodwala shuga ayenera kufunsa munthu wodya zakudya. Kambiranani ndi iye zonse zogwiritsa ntchito.

Koma kubwerera ku karoti. Mbewu ziyenera kuchotsedwa ku zakudya pamene:

• kutupa kwa matumbo aang'ono;
• mkaka ndi chiwindi champhongo;
• kukhalapo kwa impso miyala ndi gastritis.

Ndiponso, kumwa kwambiri kaloti kumayambitsa kusanza, kugona, kupsa mtima, kupweteka mutu komanso kungachititse kuti anthu asamayese.

Terms of Use

Matenda a shuga akulimbikitsidwa kuti adye mizu yofiira, yophika kapena yophika m'matumba awo, stewed ndi yokazinga. Ndi ichi kaloti ambiri ayenera kudyedwa yaiwisi. Izi ziyenera kuphatikizidwa ndi zinthu zina zomwe zimavomerezedwa kuti zigwiritsidwe ntchito.

1. Ndi mtundu wa shuga 1 sayenera kudyetsa kaloti zowonjezera 100g tsiku lililonse, kapena 75g yophika.
2. Ndi mtundu wa shuga wachiwiri Mizu ikhoza kudyetsedwa mpaka 200 g pa tsiku.

Musadye mwakamodzi gawo lonse la kaloti. Iyenera kufalitsidwa tsiku lonse.

Msuzi wa karoti ndi Matenda

Msuzi wa karoti ndi malo osungiramo mavitamini ndi mchere. Ndi mtundu woyamba wa shuga, mungagwiritse ntchito kapu imodzi (250g) ya madzi tsiku lililonse. Mwachiwiri, ayenera kumwa mowa madzi osachepera 1: 1.

Madalitso:

• lili ndi mavitamini ndi kufufuza zinthu;
• limayambitsa shuga la magazi;
• kumalimbitsa chitetezo cha mthupi;
• amalimbikitsa maso.

Mukamagwiritsa ntchito madzi a karoti, zotsatira zake zikuwonekera:

• kunyoza, kutupa, kumutu;
• kuchulukitsa kwa matenda aakulu a kapangidwe ka zakudya;
• mano a chikasu, khungu la mapazi ndi palmalms.

The zopindulitsa katundu wa karoti madzi adzakula ngati inu kusakaniza ndi timadziti za masamba ena kapena zipatso zololedwa. Tiyenera kukumbukira kuti Madzi ozizira pang'ono kuchokera ku kaloti wathanzi amachiritsadi.. Timayambitsa mizu ya masamba pa grater, timatembenuza timitengo tomwe timalandira pang'onopang'ono ndikunyengerera. Ngati pali blender - ntchitoyo ndi yosavuta.

Maphikidwe othandiza

Mchere watsopano

Zosakaniza:

• Lemu 1;
• 200 ml ya madzi a karoti;
• 250 ml madzi;
• mazira a ayisi;
• sweetener.

Njira yophika:

1. Dulani mandimu mu theka ndi kufinya madzi.
2. Chomangirira phulani mphuno ndi zitsulo zamkati, kuziyika mu poto losungunuka, kuthira madzi ozizira pamwamba pake. Bweretsani kwa chithupsa pa kutentha kwapakati ndikusiya ozizira.
3. Kenaka muzitha kupyola m'magawo angapo, kuwonjezera karoti ndi madzi a mandimu, kutsanulira mu sweetener ndi kusakaniza bwino.
4. Kumwa kotsekemera kutsanulira mu makapu a magalasi, kuwonjezera madzi oundana ndi kutumikira pa tebulo.

Ndi udzu winawake ndi sipinachi

Zosakaniza:

• Gulu laling'ono la sipinachi;
• 1 sing'anga karoti;
• 2 mapesi a celery;
• 1 apulo wobiriwira.

Sambani, peelani, kuwaza, sakanizani ndi kufinya zitsulozo.

Nkhaka kumwa

Zosakaniza:

• kaloti - 5 ma PC.;
• katsitsumzukwa kabichi - 1 mphanda;
• 3-4 letesi masamba;
• nkhaka - ma PC 2.

Zakumwazi zikhoza kuledzera m'mimba yopanda kanthu. Ikonzekera monga kale.

Kumbukirani: shuga si chiganizo. Ngati mumatsata ndondomeko za odyetsa, khalani ndi moyo wathanzi ndikukhala ndi chiyembekezo - moyo wanu udzakhala wodzaza ndi chisangalalo ndi zodabwitsa. Gome la zakudya lingathe kukhala losiyanasiyana komanso lokoma.