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Zima ndi nyengo ya malalanje. Ndi chimodzi mwazipatso zomwe zimadya nthawi yachisanu mdziko muno zomwe zimapindulitsa kwambiri. Malinga ndi kafukufuku, malalanje amakhala ndi ma antioxidants ambiri amphamvu komanso ma phytochemicals monga carotenoids, flavonoids. folate ndi vitamini C. Pamodzi, amathandizira kupewa matenda ambiri monga matenda ashuga komanso matenda amtima.
Monga maungu, zipatso ndi makhanas, malalanje amathanso kuthandizira kupewa chiopsezo cha matenda ashuga kapena kuthandizira kuthana ndi mavuto ashuga pamapeto pake. Munkhaniyi tikambirana za mgwirizano pakati pa matenda ashuga ndi malalanje. Onani.
Chifukwa Chiyani Malalanje Angasankhe Bwino Ashuga?
Matenda a shuga ndi chimodzi mwa zifukwa zazikulu zomwe zimapha anthu padziko lonse lapansi. Lipoti la International Diabetes Federation (IDF) lati pafupifupi anthu 371 miliyoni amakhudzidwa ndi matendawa ndipo chiwerengerochi chikhoza kukwera pafupifupi 552 miliyoni pofika 2030.
Matenda ashuga amakhala pachiwopsezo chachikulu pamoyo ndipo amatha kuyambitsa mavuto angapo azaumoyo monga matenda amtima komanso kunenepa kwambiri. Njira yokhayo yothetsera zochitika za matenda ashuga ndi matenda ena okhudzana ndi matendawa ndikuwongolera hypoglycemia, osati odwala matenda ashuga okha komanso achikulire athanzi kuti awateteze ku matenda monga insulin kukana. [1]
Akatswiri akuwonetsa kuti kumwa zipatso ndi ndiwo zamasamba zokhala ndi michere yambiri kungathandize kuchepetsa kuthamanga kwa shuga mthupi, zomwe zimapewa matenda a shuga.
Popeza malalanje ali ndi mankhwala ambiri amtundu wa phytochemicals, atha kukhala chisankho chabwino kwa odwala matenda ashuga pochepetsa magazi m'magazi.
Yaiwisi yaiwisi, Madzi a lalanje Kapena Madzi a lalanje otsekemera: Kodi Ndi uti Wabwino?
Kafukufuku adachitika kwa omwe akutenga nawo gawo 20 pomwe khumi ndi atatu anali olemera bwino ndipo asanu ndi awiri anali onenepa, onse azaka zapakati pa 20-22. Onse omwe atenga nawo mbali adapatsidwa zitsanzo zonse zitatu monga lalanje wobiriwira, msuzi wa lalanje ndi madzi a lalanje otsekemera ndi timadzi tokoma komanso ma glucose ndi insulin adayesedwa ndi akatswiri omwe amachita kafukufukuyu. [ziwiri]
Zomwe apezazi zikuwonetsa kuti panalibe kusintha kwakukulu mu shuga, kuchuluka kwa shuga ndi insulin m'magulu onse atatuwa.
Zomwe sizinatenge nawo mbali pazitsanzo zonse zitatuzi zidatsitsa mfundo yomwe itha kukhala yayikulu kwambiri m'malalanje aiwisi komanso mankhwala ophera tizilombo tambiri komanso ma antioxidants m'madzi azipatso za lalanje ndi timadzi tokoma tomwe timatulutsa timadzi tambiri tomwe timayambitsa matenda a shuga mitundu yosiyanasiyana ya lalanje.
Kafukufukuyu ananenanso kuti kumwa madzi a lalanje okoma nthawi zonse kuyenera kupewedwa chifukwa kumawonjezera chiopsezo cha odwala matenda asanakwane komanso matenda amtima mwa anthu ena.
Kodi Nthawi Yabwino Kwambiri Yamadzi A lalanje Ndi Iti?
Ngakhale msuzi wa lalanje ndi wabwino kuwongolera shuga wamagazi, kudya kwake munthawi zosiyanasiyana masana kumatha kukhudza mphamvu ndi ma insulin komanso kukwera kwa ma glucose.
Kafukufuku wasonyeza kuti pamene madzi a lalanje amatengedwa pamodzi ndi chakudya cham'mawa, chamasana ndi chamadzulo, zimakhudza mphamvu ndi ma insulin ndipo zimatha kuwonongera mafuta amthupi, poganizira kuti panalibe zakudya zopanda chakudya pakati pa chakudya. [3]
Komanso kumwa 100% kwa madzi a lalanje kumalumikizidwa ndi zakudya zabwino, kukhala ndi thanzi labwino komanso kukhala ndi michere yokwanira kwa achikulire athanzi. Chifukwa chake, ndibwino kudya madziwo pokhapokha ndi chakudya m'malo mokhala pakati pa chakudyacho.
Momwe Mungakonzekerere Msuzi Wamalalanje Watsopano Kwa Ashuga
Zosakaniza
- Malalanje 2-3 apakatikati (5-6 malalanje a anthu awiri)
- Supuni 1 supuni ya mandimu
- Uchi (ngati mukufuna)
- Chidutswa cha ginger (posankha)
- Masamba a Basil / timbewu tonunkhira (mwakufuna)
Njira
- Peel malalanje, chotsani nembanemba zoyera ndikuchotsa nyembazo powadula pakati
- Aphatikize mu botolo losakanikirana ndi kusefa pogwiritsa ntchito sefa.
- Onjezerani madzi a mandimu
- Onjezani uchi ngati mumakonda kukoma kwake, ginger ngati mungakhale nyengo yozizira ndi timbewu tonunkhira kapena basil ngati mumakonda kukoma kwawo. Zosakaniza izi ndizothandiza kuti chitetezo chitetezeke.
- Imwani. Kumbukirani, ngati mumakonda madzi ozizira a lalanje, sungani malalanje kwa ola limodzi musanawayese koma pewani kuwonjezera machubu a madzi oundana.
