Ndipo kupitirira kwawo kumawongolera osati kuwonjezera kunenepa kwambiri, komanso ku matenda aakulu monga mtundu wa shuga, arterial hypertension, ischemic matenda. Mwachitsanzo, zakudya zochepa kwambiri za carb zimakhalanso zoopsa, monga momwe zilili ndi makilogalamu okha m'chiuno mwathu. Choncho, tikukulimbikitsani kuti muzimvera malangizo athu. Mudzakhala wathanzi nthawi zonse ndikuwoneka mwamphamvu kwambiri. Zakudya zam'madzi, zomwe mumalemerazo ndizoopsa.
Uthenga mu Botolo
Okonza nthawi zambiri amayesetsa "kubisa" makapu osavuta kuti akhale ndi maina okongola ndi osadziwika pa malemba. Pewani mankhwala ndi zitsulo:
- masamba a chimanga a fructose / madzi a chimanga;
- maltose / maltitol manyuchi / maltodextrin;
- fructose, shuga, dextrose, galactose, lactose, sucrose;
- mpunga wa mpunga, madzi a mapulo;
- shuga / maphala, shuga wofiira ndi mitundu yake (demerara, lotayirira, Barbados / muskovado, mpweya);
- Kusakaniza shuga, shuga granulated, shuga wambiri;
- kusokoneza / kutentha, nyulu, uchi.
Nanga, ndi liti, liti?
Kufuna chakudya chophweka ndi chophweka, kudya zakudya zing'onozing'ono ndi magawo ang'onoang'ono, mudzasunga msinkhu wa shuga m'magazi anu, musapangitse kuti insulini ikhale "yodzuka" pachabe. Ndipo sangatumize shuga kuti ukhale wonenepa ndikusunga. Pano pali malangizo ena omwe angakuthandizeni kuchepetsa kuwonongeka kwa zakudya zophweka komanso kupeza zovuta kwambiri. Ngati mukufunadi kudya chinachake chokoma kapena chokoma, yambani kudya ndi mapuloteni, ndiye kudya zakudya zovuta, ndikusiya chakudya chophweka cha mchere. Musanadye chakudya chamadzulo, idyani zakudya ndi GI 50-55, madzulo - osaposa 35.
Zakudya zochepa kwambiri zamagazi: "chifukwa" ndi "motsutsana"
Atkins zakudya, ndi Montignac system, zakudya za Dr. Perricone, Kremlin ... Zonsezi zochepa zochepa-carbohydrate kulemera kwa dongosolo kwa zaka zambiri sizikutaya kutchuka kwawo. Ndipo sizosadabwitsa: Pambuyo pake, kupatula ufa ndi shuga kuchokera ku zakudya ndi kuchepetsa kumwa zipatso zokoma ndi ndiwo zamasamba (beets, chimanga), timachititsa thupi kudya mafuta, ndikupanga shuga yofunikira kwa iwo. Zakudya zapuloteni ndizoopsa kwa thupi komanso chifukwa chakuti palibe chakudya chokwanira, thupi limayamba kulandira shuga, osati kwa mafuta okha, komanso minofu. Otsutsa zakudya zoterezi amasonyeza kulemetsa kwakukulu pa impso ndi chiwindi, zomwe zimayenera kugwira ntchito mwadzidzidzi kuti achotse mwazi zomwe zimapangidwa ndi kuwonongeka kwa mafuta: ziwalo za ketone. Kuti musadziteteze nokha mphamvu, komanso kuti musabwerere, madokotala amalimbikitsa kutsatira zotsatirazi. Zakudya zapuloteni zokhala ndi mapuloteni, zomwe zimapangidwa, koma theka la masana ndi chakudya chamadzulo. Kumbukirani lamulo lofunika kwambiri: Pamene mankhwalawa ali ndi shuga ndi / kapena ufa woyengedwa ndi zochepetsetsa, zimakhala zovulaza kwambiri thupi lathu. Zakudya zosavuta zimapangidwira pang'onopang'ono, ngakhale mofulumira kuposa wowonjezera, zomwe poyamba zimathyoledwa ndi michere.