Oatmeal ndi Matenda a shuga: The Do's and Don'ts

Zamkati

• Phalaphala
• Ubwino wa oatmeal wa matenda ashuga
• Kuipa kwa oatmeal kwa matenda ashuga
• Zoyenera kuchita ndi zosayenera za oatmeal ndi matenda ashuga
• Zoyenera kuchita
  
• Zosayenera
  
• Ubwino wina wathanzi wa oatmeal
• Kutenga

Chidule

Matenda ashuga ndimtundu wamagetsi womwe umakhudza momwe thupi limapangira kapena kugwiritsa ntchito insulin. Izi zimapangitsa kuti zikhale zovuta kusunga shuga m'magazi mosiyanasiyana, zomwe ndizofunikira kwambiri paumoyo wa omwe ali ndi matenda ashuga.

Mukamayang'anira shuga wamagazi, ndikofunikira kuwongolera kuchuluka kwa chakudya chomwe chimadyedwa nthawi imodzi, popeza ma carbs amakhudza shuga wamagazi.

Ndikofunikanso kusankha zakudya zopatsa thanzi, zopatsa mphamvu kwambiri pama carbs oyengedwa komanso osakanizidwa ndi shuga wowonjezera. Zolinga zama carb ziyenera kutsimikizika payekha mothandizidwa ndi omwe amakuthandizani pa zaumoyo.

Izi zikutanthauza kuti zomwe mumadya ndizofunika kwambiri. Kudya zakudya zomwe zili ndi michere yambiri komanso michere koma mafuta ochepa ndi shuga kungathandize kuti mukhale ndi shuga wathanzi, komanso kuti mukhale ndi thanzi labwino.

Oatmeal imapereka zabwino zambiri zathanzi ndipo imatha kukhala chakudya chabwino kwa iwo omwe ali ndi matenda ashuga, bola gawolo lizilamuliridwa. Chikho chimodzi cha oatmeal yophika chimakhala ndi magalamu pafupifupi 30 a carbs, omwe amatha kulowa mgulu labwino la anthu odwala matenda ashuga.

Phalaphala

Oatmeal kwakhala chakudya chofala cham'mawa. Zimapangidwa ndi oat groats, omwe ndi maso a oat ndi mankhusu ochotsedwa.

Zimakhala zopangidwa ndi chitsulo (kapena chodulidwa) chachitsulo, chokulungidwa, kapena "pompopompo" oat mbuzi. Ma oats akamakonzedwa kwambiri, monga momwe zimakhalira ndi oats nthawi yomweyo, oats amakumbidwa mwachangu komanso kuthamanga kwa magazi m'magazi kumatha kuwonjezeka.

Oatmeal nthawi zambiri amaphika ndi madzi ndipo amatenthedwa kutentha, nthawi zambiri ndi zowonjezera monga mtedza, zotsekemera, kapena zipatso. Zitha kupangidwa patsogolo ndikubwezeretsanso m'mawa kuti mudye chakudya cham'mawa mwachangu komanso chosavuta.

Chifukwa oatmeal imakhala ndi glycemic index, itha kukhala njira yabwinoko posankha kadzutsa, monga chimanga chozizira ndi shuga wowonjezera, buledi wokhala ndi odzola kapena zikondamoyo ndi madzi.

Omwe ali ndi matenda a shuga amatha kuyesa kuchuluka kwa magazi m'magazi atatha kudya zakudya zam'mawa zosiyanasiyana kuti awone momwe magazi awo amayankhira.

Oatmeal amathanso kulimbikitsa thanzi la mtima, zomwe ndizofunikira chifukwa anthu omwe ali ndi matenda a shuga amakonda kudwala mtima.

Ubwino wa oatmeal wa matenda ashuga

Kuwonjezera oatmeal pa zakudya zanu kuti muthane ndi matenda ashuga ali ndi zabwino komanso zoyipa. Ubwino wowonjezera oatmeal ku matenda anu ashuga ndi awa:

• Itha kuthandizira kuwongolera shuga wamagazi, chifukwa chazambiri zolimbitsa thupi komanso kutsitsa kwa glycemic index.
• Imakhala yathanzi pamtima chifukwa cha zinthu zake zosungunuka komanso kuti imatha kutsitsa cholesterol.
• Itha kuchepetsa kufunika kwa jakisoni wa insulin mukamadya m'malo mwa zakudya zina zam'mawa zam'mawa.
• Ngati yophikidwa patsogolo, ikhoza kukhala chakudya chofulumira komanso chosavuta.
• Imakhala ndi fiber yambiri, yomwe imakupangitsani kuti mukhale ndi nthawi yayitali ndikuthandizira kuwongolera.
• Ndi gwero labwino la mphamvu yayitali.
• Itha kuthandizira kuwongolera chimbudzi.

Kuipa kwa oatmeal kwa matenda ashuga

Kwa anthu ambiri omwe ali ndi matenda ashuga, kudya oatmeal kulibe zovuta zambiri. Kudya oatmeal kumathanso shuga ngati mungasankhe oatmeal yomweyo, yodzazidwa ndi shuga wowonjezera, kapena kudya kwambiri nthawi imodzi.

Oatmeal imatha kukhala ndi zotsatirapo zoyipa kwa iwo omwe ali ndi gastroparesis, yomwe imachedwa kutaya m'mimba. Kwa iwo omwe ali ndi matenda ashuga ndi gastroparesis, ma fiber mu oatmeal amatha kuchepetsa kutuluka m'mimba.

Zoyenera kuchita ndi zosayenera za oatmeal ndi matenda ashuga

Oatmeal ikhoza kukhala yowonjezera kuwonjezera pa zakudya zanu kuti muthane ndi matenda ashuga. Makamaka ngati mumayigwiritsa ntchito m'malo mwa ma carb ena apamwamba, zosankha zam'mawa zam'mawa.

Mukamawonjezera oatmeal ku matenda anu ashuga, pali zinthu zingapo zofunika kukumbukira:

Zoyenera kuchita

1. Onjezani sinamoni, mtedza, kapena zipatso.
2. Sankhani oats akale kapena achitsulo.
3. Gwiritsani ntchito mkaka kapena madzi ochepa.
4. Onjezerani supuni ya batala ya mtedza kuti mukhale ndi mapuloteni owonjezera komanso kununkhira.
5. Konzani pogwiritsa ntchito yogurt wachi Greek kuti mupange protein, calcium, ndi vitamini D kuwonjezera.

Pali zinthu zingapo zomwe mungawonjezere pamndandanda wanu wokonzekera oatmeal kuti muwonjezere zabwino za oatmeal.

Mukamadya oatmeal, nazi zomwe muyenera kuchita:

• Idyani ndi puloteni kapena mafuta athanzi monga mazira, batala wa nati, kapena yogurt wachi Greek. Kuphatikiza supuni 1-2 ya ma pecans odulidwa, walnuts, kapena ma almond amatha kuwonjezera mapuloteni komanso mafuta athanzi, omwe angathandizenso kukhazika mtima m'magazi anu.
• Sankhani oats akale kapena achitsulo. Zosankhazi zili ndi michere yambiri yosungunuka, yomwe imathandizira kuwongolera shuga wamagazi ndipo amasinthidwa pang'ono kuti achepetse kugaya.
• Gwiritsani ntchito sinamoni. Sinamoni yodzaza ndi ma antioxidants, ili ndi zinthu zotsutsana ndi zotupa, ndipo imathandizira kuchepetsa chiopsezo cha matenda amtima. Zingathandizenso kuchepetsa chidwi cha insulini ndipo zingathandize kuchepetsa shuga m'magazi.
• Onjezani zipatso. Zipatso zimakhalanso ndi ma antioxidants komanso michere yabwino ndipo zimatha kukhala ngati zotsekemera mwachilengedwe.
• Gwiritsani ntchito mkaka wopanda mafuta ambiri, mkaka wa soya wopanda shuga, kapena madzi. Kugwiritsa ntchito mkaka wopanda mafuta ambiri kapena mkaka wa soya kumatha kuwonjezera michere popanda kuwonjezera mafuta ambiri pachakudya. Madzi amasankhidwa kukhala mkaka kapena mkaka wamafuta apamwamba kwa iwo omwe akuyesera kuchepetsa mafuta ndi mafuta. Komabe, kumbukirani kuti kuchuluka kwa mkaka womwe mukugwiritsa ntchito kumafunika kuwerengedwa kuti mukudya chakudya chambiri. Ma ola asanu ndi atatu a mkaka wokhazikika amakhala pafupifupi magalamu 12 a carbs.

Zosayenera

1. Musagwiritse ntchito oatmeal okonzedweratu kapena otsekemera.
2. Musawonjezere zipatso zouma zambiri kapena zotsekemera - ngakhale zotsekemera zachilengedwe monga uchi.
3. Musagwiritse ntchito zonona.

Mukamadya oatmeal, nazi zomwe simuyenera kuchita:

• Musagwiritse ntchito oatmeal okonzedweratu kapena apompopompo ndi zotsekemera zowonjezera. Oatmeal yamphindi yomweyo ndi zonunkhira zimakhala ndi shuga ndi mchere wowonjezera. Amakhalanso ndi zida zochepa zosungunuka. Sankhani oatmeal wathanzi.
• Musawonjezere zipatso zowuma zambiri. Supuni yokha ya zipatso zouma imatha kukhala ndi chakudya chambiri. Kumbukirani magawo anu.
• Musawonjezere zotsekemera zambiri za caloric. Anthu nthawi zambiri amawonjezera shuga, uchi, shuga wofiirira, kapena manyuchi ku oatmeal. Izi zitha kukweza kwambiri magazi m'magazi. Mutha kuwonjezera zotsekemera zopanda mafuta kapena zonenepetsa.
• Chepetsani kapena pewani kugwiritsa ntchito zonona. Gwiritsani ntchito madzi, mkaka wa soya, kapena mkaka wopanda mafuta kuti mupange oatmeal.

Ubwino wina wathanzi wa oatmeal

Kuphatikiza pa shuga wamagazi ndi phindu laumoyo wa oatmeal, itha kuthandizira ndi:

• kuchepetsa cholesterol
• kasamalidwe kulemera
• kuteteza khungu
• kuchepetsa mwayi wa khansa ya m'matumbo

Oatmeal wosasinthidwa komanso wopanda msanga amachedwa kupukusa, kutanthauza kuti mudzakhala wokhutira nthawi yayitali. Izi zitha kuthandizira kuchepa thupi komanso zolinga zakulemera. Zitha kuthandizanso kuwongolera khungu la pH, lomwe lingachepetse kutupa ndi kuyabwa.

Kutenga

Mukakonzekera bwino, oatmeal ili ndi zabwino zambiri zomwe zitha kupindulitsa aliyense. Omwe ali ndi matenda ashuga atha kupindula atachotsa mbewu zina za kadzutsa zonunkhira bwino kwambiri. Mofanana ndi magwero onse a mavitamini, onetsetsani kuti mumamvetsera kukula kwake kwa magawo.

Mutha kuyamba tsikulo ndi chakudya chomwe chimayendetsa bwino magazi m'magazi ndikupatsanso mphamvu kwakanthawi. Zithandizanso kukonza thanzi la mtima wanu. Posankha zowonjezera zowonjezera, oatmeal ikhoza kukhala kadzutsa wokoma mukakhala ndi matenda ashuga.

Nthawi zonse muziyang'anira shuga wanu wamagazi kuti muwone momwe oatmeal amakukhudzirani. Aliyense amene ali ndi matenda a shuga ndiwosiyana. Nthawi zonse lankhulani ndi dokotala musanapange kusintha kwakukulu pazakudya. Akatswiri olembetsa odyera amathanso kuthandizira pakukonzekera dongosolo la chakudya kuti mukwaniritse zosowa zanu.