Kodi anthu omwe ali ndi matenda ashuga amatha kudya mapeyala?

Zamkati

• Kodi ndingadye mapeyala?
• Mapindu onse a mapeyala
• Mapindu azakudya za mapeyala
• Ubwino kwa anthu omwe ali ndi matenda ashuga
• Peyala yamtengo wapatali ndi peyala ya basamu
• Kodi glycemic index ndi chiyani?
• Kudya moyenera kwa matenda ashuga
• Maphikidwe a peyala
• Mapeyala mu saladi
• Mapeyala monga chokopa
• Mapeyala ngati chotukuka kapena mchere
• Maphikidwe a peyala ndi basamu
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Pali malingaliro olakwika akuti omwe amakhala ndi matenda ashuga sangathe kudya zipatso. Zipatso zimakhala ndi chakudya, chomwe ambiri omwe ali ndi matenda ashuga amatha kuyeserera. Koma amakhalanso ndi mavitamini, michere, ndi michere yambiri yopatsa thanzi yomwe imathandizira kukhala ndi thanzi labwino.

Zipatso zimapereka zabwino zambiri zathanzi kwa anthu omwe ali ndi matenda ashuga, ngakhale ndikofunikira kukumbukira magawo, zakumwa zanu zonse zam'madzi, ndi glycemic index ya chakudya.

Mapeyala amatha kukhala okoma kwambiri ndipo ndi chipatso chabwino kudya ngati muli ndi matenda ashuga. Zopindulitsa zawo zitha kukuthandizani kuthana ndi vutoli, monga kafukufuku ambiri akuwonetsera. Mapeyala amakhalanso ndi chisonyezo chotsika cha glycemic, chifukwa chake sangakweretse magazi anu magazi mwachangu.

Kodi ndingadye mapeyala?

Mutha kudya mapeyala ngati muli ndi matenda ashuga, bola ngati mukusunga magawo anu m'malingaliro ndikudya pamodzi ndi zakudya zina zopatsa thanzi. Mapeyala angakhutiritse kusowa kwanu kwa chinthu chokoma komanso kukupatsirani zabwino.

Mapindu onse a mapeyala

Mapeyala ndi chakudya chopatsa thanzi komanso chopatsa mavitamini chomwe chimapindulitsa kwambiri, kuphatikizapo:

• kulimbana ndi kutupa
• akutumikira monga antihyperglycemic
• kuthandiza ndi chimbudzi

Pali mitundu yoposa chikwi ya mapeyala, koma mukuyenera kuti muwone kachigawo kakang'ono chabe ka izi komwe kangagulitsidwe. Mitundu ina yamapichesi yotchuka kwambiri monga chakudya ndi monga:

• Bartlett
• Bosc
• D'Anjou

Mitundu ina ya ku Asia, yomwe imafanana ndi maapulo, ndi mtundu wina wofala. Zakudya zina zotchedwa "mapeyala" sizili kwenikweni za mtundu womwewo. Peyala yamtengo wapatali ndi mtundu wa nkhadze. Peyala ya basamu imadziwikanso kuti vwende wowawasa.

Pafupipafupi, munthu amadya pafupifupi mapeyala atsopano pachaka.

Mapindu azakudya za mapeyala

Malinga ndi a, peyala yaying'ono ili ndi:

• Makilogalamu 101
• 27 magalamu (g) ​​azakudya
• 5.5 g wa fiber (ya fiberyo sungasungunuke, ndipo 29% imasungunuka)
• 7.65 g wa vitamini C
• 206 milligrams (mg) wa potaziyamu

Mapeyala amakhalanso ndi antioxidants, fructose, ndi sorbitol.

Chakudya chochuluka kuchokera ku mapeyala chimapezeka pakhungu. Kusenda peyala kumatha kutsitsa phonologic ndi ascorbic acid mwa.

Peyala ya basamu, kapena vwende wowawasa, si peyala wamba, koma itha kukhala yosangalatsa kwa iwo omwe ali ndi matenda a shuga chifukwa chazithandizo zina. Ndi mavitamini otsatirawa:

• C.
• A
• E
• B-1
• B-2
• B-3
• B-9

Ilinso ndi mchere monga potaziyamu, calcium, ndi zinc. Chipatsocho chimakhala ndi ma calories 241 pa 100 g.

Prickly peyala cactus ndi yoluka ndipo imakhala ndi ma antioxidants ndi carotenoids.

Ubwino kwa anthu omwe ali ndi matenda ashuga

Pali maphunziro ambiri omwe akulumikiza maperekedwe azachipatala, makamaka kwa iwo omwe ali ndi matenda ashuga kapena omwe ali pachiwopsezo cha matenda ashuga.

Mmodzi anafufuza anthu zikwizikwi omwe ali ndi chiopsezo cha matenda a shuga a mtundu wachiwiri ndipo adapeza kuti zakudya zokhala ndi anthocyanin, kuphatikiza mapeyala, zimachepetsa chiopsezo cha mtundu wachiwiri wa shuga.

Kugwiritsa ntchito zipatso zonse motsutsana ndi mitundu ina yazipatso kungakhale kofunikira pakukulitsa thanzi lawo kwa omwe ali pachiwopsezo cha matenda ashuga. Zomwe zapezeka kuti kudya zipatso zonse, monga mapeyala, kumachepetsa chiopsezo cha mtundu wachiwiri wa shuga m'malo mowadya ngati madzi.

pa peyala yogwiritsidwa ntchito pakati pa anthu omwe ali pachiwopsezo chokhala ndi matenda ashuga amtundu wa 2 adapeza kuti kudya maapulo ndi mapeyala kumachepetsa chiopsezo ndi 18 peresenti.

Kugwiritsa ntchito mapeyala komanso kudya zakudya zabwino kungathandizenso kuchepetsa matenda ashuga koyambirira.

Kafukufuku wina adapeza kuti mapeyala a Bartlett ndi Starkrimson atha kuthandiza kupewa ndi kusamalira mtundu wa 2 wa shuga akawonongedwa ngati zipatso zonse. Kafukufukuyu adalumikiza kumwa zipatso kuti zithandizire kuchepetsa kufunika kapena mlingo wa mankhwala ashuga m'mankhwala oyambilira komanso matenda ashuga oyambilira.

Peyala yamtengo wapatali ndi peyala ya basamu

Zomera izi sizili mbali ya peyala, koma zimatchedwa "peyala" ndipo zitha kukhala zopindulitsa kwa iwo omwe ali ndi matenda ashuga.

Peyala yamtengo wapatali ndi nkhadze ndipo imadziwika kuti chakudya chabwino kwambiri mwa ena. Itha kutsitsa shuga m'magazi mwa iwo omwe ali ndi matenda a shuga amtundu wa 2, koma palibe kafukufuku wambiri wokhudzana ndi izi pakadali pano.

Mafuta a basamu amachepetsa kutsika kwa magazi, koma ofufuza akuyenera kuchita zambiri zamankhwala kuti atsimikizire phindu lake.

Kodi glycemic index ndi chiyani?

Mndandanda wa glycemic (GI) ukhoza kukhala chida chothandizira kuwunika momwe chakudya chokhala ndi chakudya chimakweza kuchuluka kwanu kwa glucose. Kuti mukhalebe ndi magwiridwe anthawi zonse a glucose, ndikofunikira kuyesa kudya zakudya zomwe zili pamunsi kapena pakatikati pa GI momwe zingathere.

Kuyeza kwa GI kwa zakudya zakuthupi kumadalira pazinthu zambiri, kuphatikiza kuchuluka kwa mafuta ndi ulusi womwe ulipo komanso njira yophika, kukhwima, komanso kukonza kwa chakudya.

Mapeyala ndi zipatso zina zambiri ndizochepa pa GI. Peyala yapakatikati imakhala ndi GI 30, pomwe maapulo ali ndi GI ofanana ndi 36. Strawberries, raspberries, ndi blueberries ali ndi zipatso zotsika kwambiri za GI pazipatso zonse, ndi chikho chimodzi mwa chilichonse chovoteledwa 25.

Zipatso zina zopanda zipatso monga mapichesi (56), nthochi (52), ndi chivwende (72) monga zakudya zapakati pa GI.

Kudya moyenera kwa matenda ashuga

Zipatso ndi gawo limodzi chabe la zakudya zopatsa thanzi ngati muli ndi matenda ashuga. Muyenera kuwonetsetsa kuti kuphatikiza zakudya zina zopatsa thanzi monga gawo la chakudya chanu, kuphatikiza mapuloteni owonda, masamba, mbewu zonse.

Chakudya choyenera chomwe chimaphatikizira zinthuzi chimakuthandizani kupeza mavitamini, michere komanso michere yomwe mukufuna.

Kuwongolera magawo ndikofunikanso kwambiri pazakudya zanu. Pitilizani kukula kwamalingaliro anu posankha momwe mungawonjezere mbale yanu nthawi yakudya kapena musanasankhe chotupitsa.

Kusunga magazi anu m'magazi athanzi ndikofunikira kuti muchepetse matenda ashuga, chifukwa chake khalani kutali ndi zakudya zomwe zitha kuyika milingo imeneyi, monga zakudya zochulukirapo komanso maswiti.

Maphikidwe a peyala

Mutha kuphatikiza mapeyala m'maphikidwe osiyanasiyana. Nawa maphikidwe angapo a peyala kuti ayesetse kugwira ntchito bwino mu chakudya chopatsa thanzi, chopatsa thanzi.

Mapeyala mu saladi

Saladi iyi imaphatikizira arugula, mapeyala, walnuts, ndi pecorino tchizi wovala mafuta a basamu. Zitha kugwira ntchito limodzi ndi mapuloteni owonda nthawi yamasana kapena chakudya chamadzulo.

Kutsekemera kumakhala ndi 8 g wamafuta, 7 g wa chakudya, ndi 2 g wa mapuloteni. Mulinso 170 mg wa potaziyamu ndi 50 mg wa phosphorous.

Mapeyala monga chokopa

Mutha kusangalala ndi ma peyala ndi tizi tchizi tating'onoting'ono tating'onoting'ono ta ma calories 90, 4 g wamafuta, 11 g wamahydrohydrate, ndi 3 g wa mapuloteni.

Ma tarts awa ndiosangalatsa kuwonjezera pa kufalikira kwa tchuthi kapena mbale yayikulu kuti mupite nawo kuphwando.

Mapeyala ngati chotukuka kapena mchere

Sinamoni yokazinga mapeyala amatha kulipira ngongoleyo pongotaya zakumwa kapena mchere munthawi yogwa kapena yozizira. Mukungoyenera kuponya mtedza, margarine, cholowa m'malo mwa shuga wofiirira, ndi sinamoni palimodzi ndikugwiritsa ntchito izi ngati kukweza mapeyala a theka.

Mukuwotchera mapeyala ovala bwino mu uvuni kwa mphindi 45.

Maphikidwe a peyala ndi basamu

Mutha kukhala ndi chidwi choyesera peyala yoyipa, ndipo pali njira zambiri zophikira cactus pachakudya cham'mawa, chamadzulo, ngakhale chakumwa.

Peyala ya basamu imatha kubweretsa zovuta zina, chifukwa chake lankhulani ndi dokotala musanaphike kapena kumwa ina.

Nthawi yolankhulirana ndi pro

Ndikofunika kuti magazi azisungika m'magazi anu ngati mukudwala matenda ashuga. Muyenera kukakumana ndi dokotala wanu kapena katswiri wazakudya kuti mukambirane za zakudya zanu ngati muwona ma spikes kapena ma dips mu shuga lanu lamagazi pafupipafupi.

Amatha kukuthandizani kuti mupange dongosolo lazakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zonse ndikufotokozera magawo kuti muchepetse shuga wanu wamagazi.

Mfundo yofunika

Mapeyala ndi chakudya chokoma komanso chachilengedwe choti muphatikize pachakudya chabwino ngati muli ndi matenda ashuga. Amatha kupewa kuyambika kwa matenda ashuga kapena kukuthandizani kuti muchepetse magawo oyambilira a vutoli chifukwa cha zakudya zawo.

Pitirizani kukumbukira kukula kwake mukamadya mapeyala, ndipo muwasanjanitse ndi zakudya zina zopatsa thanzi monga mapuloteni owonda ndi masamba kuti magazi anu azikhala m'magulu athanzi. Mutha kusangalala ndi mapeyala ngati zipatso zonse kapena kuwaphatikizira maphikidwe azakudya ndi zokhwasula-khwasula.