Ndi masamba ati omwe amatha ndi shuga yachiwiri? Mndandanda wazinthu zothandiza

Matenda a shuga amasiya zosokoneza moyo, amakupatsani chidwi kwambiri ndi zakudya. Matenda a 2 a shuga amawoneka ngati mawonekedwe odziimira okha, omwe amasokoneza kagayidwe kazachilengedwe. Amapezeka mwa 90% milandu.

Ndi mawonekedwe ofatsa, ndizotheka kulipirira kuchepa kwa insulin kokha ndi chakudya, kuchepa kwa thupi. Ndipo pazifukwa izi, zakudya zomwe zimakhala ndi michere yazomera, zovuta zam'madzi, ndi mavitamini ndizoyenera kwambiri. Chifukwa chake, lero tikambirana zomwe masamba angadye ndi matenda a shuga a 2.

Ubwino wamasamba a shuga

Chizindikiro chachikulu cha matendawa ndi hypoglycemia, kuchuluka kwa shuga m'magazi komanso kuchepa kwa mphamvu ya thupi yosintha glucose kukhala mphamvu. Zotsatira zake ndikuphwanya njira zonse za metabolic. Kuchepetsa kudya kwa monosaccharides, kukonza zakudya kumagwiritsidwa ntchito.

Izi, nthawi zambiri, zimagwira ntchito pazakudya zovulaza, pafupifupi zonse zophatikiza ndi mafuta ndi mafuta. Koma kugwiritsa ntchito masamba kumabwera patsogolo. Zomera zodziwika zimathandizira kuteteza kagayidwe, kukhazikitsa mahomoni olondola.

Zothandiza masamba omwe ali ndi chakudya chokwanira:

• Kukhazikitsa kwa kagayidwe kazakudya. Masamba a shuga amapatsa thupi zinthu zofunika kuti azitsatira pa enzymatic ntchito komanso kuthamanga kwa masokedwe, amachotsa magazi a m'magazi. Zotsatira zake, malo ogulitsa insulin mu kapamba samatha.
• Kupititsa patsogolo kagayidwe ka lipid. Kuchulukana kwa cholesterol amana kumakhudza mwachindunji kugwira ntchito kwamitsempha yamagazi. Mafuta achilengedwe a polyunsaturated, omwe masamba ena ali ndi mafuta ambiri, amachepetsa mafuta m'thupi. Avocados, kabichi yoyera, broccoli, kolifulawa, parsley ndi oyenera kuchita izi.
• Malangizo a amino acid akusowa. Masamba omwe ali ndi ma amino acid amachititsa kuti pakhale mphamvu yopatula mphamvu yokhala ndi njala (tsabola, kaloti, kabichi wofiira, nyemba zobiriwira).
• Kayendedwe ka ziwalo. Tizilombo tonse tathupi timafunikira zinthu zazing'ono komanso zazikulu zomwe zimapezeka mumasamba. Zakudya zokwanira zimatsimikizira magwiridwe antchito a mapuloteni, kubwezeretsa matembenukidwe. Kuchulukitsa kwamphamvu.
• Kuchotsa poizoni m'thupi. Kubwezeretsanso kwa kagayidwe kazakudya kumatsimikizira kuyeretsedwa kwa ziwalo ndi ziwiya kuchokera kuzakudya zokhala ndi poizoni wambiri. Kapangidwe ka magazi kamakayenda bwino, matumbo am'mimba amayamba kugwira ntchito bwino, ndipo thanzi lonse limakhala bwino.

Ndi masamba ati omwe angadye ndi shuga

Matenda a shuga nthawi zambiri amabweretsa kulemera, ndipo nthawi zina kunenepa kwambiri. Chifukwa chake, mukamagwiritsa ntchito mizu, muyenera kulabadira zomwe zili ndi shuga wokha, komanso zinthu zina.

Kwa odwala matenda ashuga onse, GI (glycemic index) ndiyofunikira. Imadziwika ndi zotsatira za zomwe zadulidwa pamisempha ya m'magazi. Masamba a GI otsika kwa odwala matenda ashuga a 2 amaloledwa popanda malire.

Pafupifupi mulibe chakudya, koma mumakhala zinthu zambiri zofunikira:

• Tomato ndi nkhaka
• Zukini ndi sikwashi,
• Biringanya
• Tsabola wokoma
• Zomera zobiriwira (zothandiza kwambiri)
• Saladi yamtundu uliwonse,
• Kabichi yoyera
• Anyezi.

Pocheperako, ndikofunikira kudya ma nyemba (okwera pama protein, protein). Koma kubwezeretsa kuchuluka kwa amino acid kuphatikiza muzakudya ndikofunika.

Ndi masamba ati omwe saloledwa mtundu wa shuga

Mbatata ndi mankhwala okhuthala ndi GI yapamwamba. Sikulimbikitsidwa kuti mugwiritse ntchito. Ngati mungafune, mutha kuphatikiza mbatata yophika muyeso wa saladi kapena mbale.

Beets, chimanga, ndi mitundu ina ya maungu ndizambiri shuga. Zitha kuphatikizidwa muzakudya za tsiku ndi tsiku, koma pang'ono. Mwachitsanzo, ngati gawo lambale yovuta kwambiri kapena yoyenga. 80 g pa mgonero aliyense amakhala ndi thanzi la odwala matenda ashuga.

Mtundu wa masamba a matenda ashuga: phindu lenileni

Matendawa amatha kuthandizidwa ndikugwiritsa ntchito masamba tsiku lililonse. Koma "kutsamira" pamtundu winawake sikuli koyenera. Chakudya chiyenera kukhala choyenera. Kuphatikizidwa kwa zipatso zamtundu ndi masamba ambiri mu menyu kumathandizira thupi ndikuthandizira pochiza matenda ashuga.

Zabwino zamasamba ndizabwino:

• Tsabola wofiyira belu. GI - 15. Imathandiza kagayidwe ka lipid, imalimbikitsa kuwonongeka kwa mafuta ndi mafuta, imakongoletsa kugaya chakudya.
• Kabichi yoyera. Imayang'anira ntchito ya ziwalo zamkati, kubwezeretsanso mphamvu zamagetsi, kumalimbitsa chitetezo cha mthupi. Imathandizira kaphatikizidwe ka insulin, ndikuchotsa cholesterol m'mitsempha yamagazi.

Ndikofunikira kuti munthu wodwala matenda ashuwere awonetsetse momwe ntchito ndi ziwalo zamkati zimagwirira ntchito. Pankhani ya zovuta zina, ndiwo zamasamba zomwe zimathandizira kuthetsa mavuto ena ziyenera kuphatikizidwa m'zakudya.

Malangizo

Mukamasankha mtundu wamasamba omwe mungakhale nawo ndi mtundu wa 2 shuga, yang'anani pa zakudya zamagulu ake. Zakudya zochuluka kwambiri zimasonkhana panthawi yokolola. Musataye katundu wofunika mukasunga kabichi, kaloti, Yerusalemu artichoke (womalizirayi amapambana ngakhale atasungidwa kwa miyezi ingapo).

Akafufuta, nkhaka ndi kabichi zimakhala ndi zomwe zimapangitsa kuti ntchito za kapamba zizigwira bwino. M'nyengo yozizira, ndibwino kupatsa chidwi osati zamasamba atsopano kuchokera ku supermarket counter, koma kwa mkazi wopatsa mphamvu mtsogolo.

Ndikofunika kuti odwala matenda ashuga azitsata mfundo zoyenera:

• Chakudya chokhazikika
• Magawo ang'onoang'ono
• Mitengo yosiyanasiyana yamasamba,
• Kuchuluka kwa chakudya cham'mimba zomwe zimatengedwa komanso zopezeka mkati mwa kalori zizikhala zofanana tsiku lililonse,
• Pokonzekera nyama, samalani ndi njira yophika,
• Kuphika supu pamzuzi wamasamba,
• Imwani mapuloteni a nyama, mkaka,
• Ndi kufooka, kusowa mphamvu, kudya masamba ndi zipatso ndi kuchuluka kwa mavitamini ndi michere mukuphatikiza.

Ndikudya mokwanira komanso moyenera, odwala matenda ashuga amaloledwa masamba okoma - kaloti, beets, koma ochepa, mwachitsanzo, ngati gawo la mphodza.

Zosankha zamasamba

Masamba atsopano ndiye chisankho chabwino kwambiri. Mwanjira iyi, amasunga thanzi ndi mphamvu zonse pazopindulitsa. Ngati m'mimba kapena m'mimba mulibe zakudya zosaphika zambiri, zimatha kukonzedwa pang'ono. Mitundu yosiyanasiyana ya menyuyi ithandiza kugwiritsa ntchito masamba popanga yoyamba, yachiwiri maphunziro, masaladi ndi chakudya.

Zimakonzedwa kuchokera kumitundu imodzi kapena zingapo zamasamba. Kuphatikiza kumatha kukhala kosiyana nthawi iliyonse. Amaloledwa kuwonjezera zosakaniza nyama. Chofunikira ndi njira yothandizira mafuta. Ndikwabwino kukana mayonesi, kuwonjezera mavalidwe aviniga wamafuta ndi soseji zochokera ku yogati yachilengedwe kwa masamba.

Timadziti, cocktails

Timadziti tosunthidwa kumene kuchokera ku masamba timapezedwa ndikugwiritsa ntchito juzi. Blitter imakupatsani mwayi wophika wathanzi wopatsa thanzi. Masamba a mmawa a udzu winawake, parsley, nkhaka zatsopano ndizodziwika. Tsabola ndi tsabola wa belu zimayendera limodzi bwino. Koma msuzi wa kabichi uyenera kudyedwa mowerengeka komanso osapitirira kamodzi pa sabata.

Kudziwa zamasamba omwe angagwiritsidwe ntchito pa matenda ashuga, ndikosavuta kukonza zakudya zamagulu odwala, ndikuganizira chitetezo ndi zopindulitsa thupi.