Kedụ ihe m ga-eri na ọria mamịrị? Ngwaahịa mamịrị

Nchọpụta ọrịa shuga na-eme ka mmadụ chebara etu o si ebi ndụ anya. Na-ahazi nri nke ọma, na-emega ahụ, zuru ike. Ogo ya na oge ndu ya dabere n’otú esi eme onye ọrịa oria shuga nma.

Isi ihe na - eme nri ụbọchị nke ndị ọrịa mamịrị:

• inine na mkpụrụ osisi
• ọka na ngwaahịa mmiri ara ehi,
• anụ
• azu
• mkpụrụ.

Ndi otu n’otu n’enye ahu ha otu udiri ihe ha n’enye. Legodị ihe ọka, anụ, akwụkwọ nri na mkpụrụ osisi na-enye anyị. Ma otu esi eme menu nri mamịrị, nye ya nri ma gbochie uto shuga ọbara.

Kedu ihe kwesịrị nri menu onye na-arịa ọrịa shuga?

• Ilmezughi oke carbohydrates na nkeji achịcha dị ize ndụ site na mmụba dị elu na shuga.
• Iji nri nwere nnukwu glycemic index bụ isi ọwụwa, isi ọwụwa.
• Site na ngụkọ ọ bụla na-ezighi ezi nke menu ma ọ bụ ego insulin, onye ọrịa mamịrị nwere ike ịda na akpịrị na-arịa mkpọnwụ nke mpaghara ụbụrụ.
• Ebe enwere shuga dị elu, nsogbu dị iche iche malitere:
  1. akwara obi
  2. nsogbu n'ihi arịa,
  3. ara nwa
  4. òtù nke obere nsọtụ.

Tụlee nri ga - eme ka nri ndị na - arịa ọrịa shuga dị mma.

Akwukwo nri

Akwụkwọ nri dị ala nwere obere carbohydrates na eriri. Ya mere, ndị na-arịa ọrịa shuga nwere ike iri nri inine n’ihe fọrọ nke nta ka ọ bụrụ. Maka mgbanwe, a na-eji nri nke ahịhịa esighị esi.

Otu akụkụ nke nri akwukwo nri nwere ihe kariri 1 XE nke carbohydrates na ruo 20-25 kcal. Ngụkọta nke akwụkwọ nri dị na nri ị na-eme kwa ụbọchị ruru 900 g. Ọzọkwa, nri ọ bụla kwesiri ọkara nke ihe oriri na nri kwesịrị ịmalite.

Enwere nkwanye maka onye na-arịa ọrịa shuga: were efere nri jupụta otu efere ọkara, nke nwere protein na nkeji iri na ise nke carbohydrate. Mgbe ahụ rie nri salad, nwee protein, yana carbohydrate na njedebe nke nri. N'ihi ya, a ga-enwetarị ohere ịnabata shuga na eriri afọ ya na-egbochi mmụba nke shuga ọbara. Gụkwuo na isiokwu "Inine"

Mkpụrụ osisi na tomato

Mkpụrụ osisi nwere shuga mkpụrụ (fructose), yana vitamin, Chọpụta ihe na eriri, nke na-enye motility eriri afọ yana ịdị mkpa nke ịdị arọ.

Mmachi ahụ metụtara mkpụrụ osisi nwere nnukwu glycemic index - mkpụrụ vaịn, unere, mkpụrụ fig, cherị dị ụtọ, ụbọchị, mkpụrụ osisi na aprịkọ. Mkpụrụ osisi na-ekpo ọkụ (jams, compotes na shuga, mkpụrụ osisi a mịrị amị) na-egbochi oke.

Ọnụ ọgụgụ mkpụrụ osisi kwa ụbọchị ruru 300g ma ọ bụ 2 XE. Ndị a bụ obere apụl 2-3, plọg 3-4, pears abụọ, a ga-eri ha maka nri 2-3 dị iche iche. You ga-eri tomato ma ọ bụ iberibe mkpụrụ osisi na mbido nri. Gụkwuo na mkpụrụ osisi na mkpụrụ osisi Tomato.

Akara: ọka na ọka

Ọka ọka emere mejuputara ihe ndabere nke nri mamiri tinyere nkpuru inine na protein (anụ). Ọka ọka (buckwheat, millet), yana oatmeal, nwere carbohydrates dị nwayọ (nke a na-eji obere oge oriri). A na - amata Semolina site na ngwa ngwa oriri nke carbohydrates, yabụ ha na - anwa ịghara iji ya na nri ndị ọrịa mamịrị.

Achịcha na pasta bụkwa ngwaahịa ọka. Maka ndị ọrịa mamịrị, ọ ka mma iri achịcha dum. O nwere eriri ma na-enye ndepụta glycemic dị ala. A na-eji macaroni mee obere iwu. Ya mere, ọnụnọ ha na menu nwere ike kwere na obere doses, ọ bụghị ihe karịrị 200 g kwa ụbọchị (XE gbakọrọ).

Mkpụrụ

Ha nwere protein akwukwo nri, protein, mineral, abụba, eriri na obere nke carbohydrates, yana acid acid dị mkpa. Nri a nwere kalori dị ukwuu maka nri (nri ehihie, nri ehihie).

1. Walnuts nwere zinc na manganese, ha dị mkpa iji belata glucose ọbara.
2. Ihe almọnd ndị nọ n’ọrụ na-akpali umeji na imepụta insulin.
3. Ahụekere - hichaa mgbidi arịa arịa si na cholesterol, belata ọbara mgbali.
4. Cedar na-eme ka ọbara sie ike, na-agwọ glandia thyroid, bụ isi mmalite nke ihe ndị achọrọ.
5. Mkpụrụ osisi Hazelnut nwere potassium na calcium, nke na-enye ike ka arịa ọbara.

Mmiri ara ehi

Ngwa nri ara ehi nwere potassium dị mkpa, calcium, phosphorus, yana protein na nje bacteria lactic acid. N'ihi ndụ nje bacteria, mmiri ara ehi gbara ụka na-edozi microflora eriri afọ ma na-eme ka mgbaze nke ngwaahịa niile dị mma. Ọnụ ego nke ngwaahịa ara ehi bụ 200-400 ml kwa ụbọchị. Ndị a gụnyere:

• mmiri ara ehi
• yogọt
• mmiri ara ehi a bakara
• kefir
• chiiz obere anụ na obere anụ ụlọ casseroles
• chiiz,
• mkpọmkpọ ebe.

Anụ ngwaahịa

Protein mebere 16-25% nke menu ahụ. Nke a na-eburu n'uche protein nke mmalite dị iche iche.

• akwukwo nri
• anụ anụ
• si azu
• protein si na ngwaahịa ara ehi.

Maka iri ndị na-arịa ọrịa shuga na-ahọrọ anụ ezi dabere (nke kachasị mkpa maka ụdị shuga 2, nke oke ibu na mkpa ịbelata): ọkụkọ, tolotolo, anụ oke bekee na anụ. Anaghị adọta anụ mmiri, anụ ezi, soseji.

Ọrịa shuga na-a .ụ

Thekpụrụ bụ isi maka ịhọrọ mmanya maka ọrịa shuga bụ shuga dị obere, ọ ka mma maka onye ọrịa.

Kedu ihe ị ga - a drinkụ maka ndị ọrịa mamịrị?

• Tii na-enweghị shuga: akwụkwọ ndụ akwụkwọ ndụ, nwa, ahịhịa.
• Stewed utoojoo mkpụrụ osisi sugar base.
• Chicory nwere nsogbu.
• Mmiri nke ịnweta.