Kodi ndingadye zipatso zamtundu wanji ndi tebulo la mankhwala a shuga

Matenda a shuga nthawi iliyonse sangakhale sentensi, chifukwa mutha kukhala moyo mokwanira komanso mokwanira ngakhale mutadwala kwambiri. Sizofunikira kuti mudzikane nokha zakudya ndi zipatso zomwe zimakhala bwino, ndizowonjezereka kuti akhale gwero la michere, mavitamini ndi fiber.

Muzochitika zotere, gawo lalikulu lidzakhala kusankha mosamala zipatso izi. Muyenera kuyang'ana kwambiri zipatso ndi ndiwo zamasamba zomwe zimakhala ndi index yotsika ya glycemic, ndipo musaiwale za kukula kwake.

Zofunika! Mlozera wa glycemic uyenera kumvetsedwa ngati kuchuluka kwa kusintha kwa glucose kuchokera ku zakudya zomwe zalowa m'thupi la munthu.

Kodi njira yabwino kwambiri kwa odwala matenda ashuga ndi iti?

Timalankhula za zipatso zomwe mungadye ndi matenda ashuga, tazindikira kuti awa ndi omwe omwe glycemic index yawo siipitilira 55-70. Ngati chizindikiro ichi ndichoposa 70, ndiye kuti mankhwalawo amasemphana ndi mtundu uliwonse wa matenda ashuga. Kutsatira malingaliro osavuta ngati amenewa, ndizotheka kuti shuga asadwale bwino. Kuphatikiza apo, ndikofunikanso kuganizira kuchuluka kwa gawo lazakudya.

Ndi mndandanda wa glycemic womwe umapangitsa kuti kumveketsa kuthamanga kwamatumbo omwe amayamba chifukwa cha magawo omwe amabwera chifukwa cha shuga ndikulowera m'magazi. Izi ndizofunikira kwambiri kwa odwala matenda a shuga, chifukwa kulumpha kwambiri m'magazi a glucose kumakhala kowopsa paumoyo komanso thanzi la wodwala.

Chodabwitsa cha matenda ashuga amtundu woyamba ndikuti zimachitika adakali achichepere ndichifukwa chake odwala amadziwa bwino zakudya zomwe amaloleza komanso zomwe ndizoletsedwa kwathunthu. Matenda a 2 a shuga ndi chithunzi chosiyana pang'ono. Matendawa amakhudza anthu akuluakulu ambiri omwe zimawavuta kuzolowera moyo wawo watsopano ndikupanga mndandanda wazipatso zambiri.

Kuti musankhe bwino, muyenera kugwiritsa ntchito mitundu ya wowawasa kapena yotsekemera komanso yowawasa yokha. Zosakaniza ndi shuga ndi zipatso zosiyanasiyana zimatha kukhala ndi vuto lalikulu pa thanzi, ndikupangitsa kulumikizana kwakukuru m'magazi a wodwala matenda ashuga.

Tisaiwale kuti zipatso kuchokera ku zipatso ndi ndiwo zamasamba zimalemera kangapo pa glycemia kuposa zinthu zomwe adazichotsa. Chithunzichi chimawonedwa poganiza kuti madzi ndi madzi osafunikira, omwe amathandiza kwambiri popatsa shuga. Tebulo lomwe lidaperekedwa lidawonetsa masamba, zipatso, juwisi kuchokera kwa iwo, komanso mndandanda wawo wa glycemic.

Kodi kudya odwala matenda ashuga?

Odwala omwe ali ndi matenda ashuga amatha:

• chipatso cha mphesa
• maapulo
• malalanje
• mapeyala
• pafupi ndi zipatso zina zomwe zimamera pamtengo.

Muyenera kusamala pang'ono ndi mango, kugwiritsa ntchito mavwende, mavwende ndi zinanazi, zipatso izi za shuga sizili bwino konse.

Zipatso zokhala ndi matenda ashuga zomwe zimapangidwira matendawa zikhala ndi chisonyezo chapamwamba kwambiri cha glycemic. Wodwala wamtundu uliwonse wa shuga samalimbikitsidwa kuti azidya zipatso zilizonse zouma.

Kukhala kofunikira kuphatikiza pakudya osati masamba, zipatso, komanso zipatso:

• cranberries
• jamu
• hawthorn
• cranberries
• nyanja
• red currant.

Komanso, simungathe kudya zipatso zosaphika zokha, komanso kuwapatsa zosiyanasiyana pokonza. Mutha kuphika zakudya zamitundu mitundu, koma osapatula shuga nthawi yomweyo. Njira yabwino ingakhale kugwiritsa ntchito choloweza shuga. Komabe, ndibwino, Inde, kudya masamba ndi zipatso mwanjira zawo.

Ngati mukufunadi chipatso choletsedwa, ndiye kuti mutha kudzipatula mwa kugawaniza m'njira zingapo. Izi sizingobweretsa chisangalalo m'mimba, komanso sizingayambitse kukwera kwamagazi a shuga.

Momwe mungawerengere gawo labwino kwambiri?

Ngakhale chipatso chotetezeka kwambiri pankhani ya glycemia chimatha kukhala zovulaza mtundu uliwonse wa matenda ashuga ngati amadyedwa mopanda malire. Ndibwino kwambiri kusankha imodzi yomwe imagwirizana mosavuta ndi dzanja lanu. Kuphatikiza apo, mutha kungogawa apulo wamkulu kapena lalanje, vwende, mzidutswa, ngati simupeza chipatso chaching'ono.

Ponena za zipatsozo, gawo loyenerera likakhala kapu yaying'ono yodzaza ndi iwo. Ngati tikulankhula za vwende kapena mavwende, ndiye kuti, kagawo kakang'ono kamodzi pakudya, pambuyo pake, sikokwanira. Pali chinyengo china chomwe chithandiza kuchepetsa kuchuluka kwa mafuta ochulukirapo kukhala shuga. Izi zitha kuchitika mukamadya masamba ndi zipatso kapena zipatso limodzi ndi tchizi, mtedza kapena makeke okhala ndi mafuta ochepa.

Chisankho choyenera kwa odwala matenda ashuga

Poyamba, zitha kuwoneka ngati mtundu wina wa matenda osokoneza bongo ayenera kudzilanda nokha, koma lingaliro ndilolakwika! Pali zipatso zabwino zomwe zimakwaniritsa thupi ndi kuchuluka kwa mavitamini ndi fiber.

Maapulo Amatha kudyedwa ndi matenda a shuga a mtundu 2 kapena 1. Ndi maapulo omwe ali ndi pectin, omwe amatha kuyeretsa magazi moyenera ndipo potero amathandizira kuchepetsa kuchuluka kwake kwa shuga. Kuphatikiza pa pectin, maapulo omwe ali ndi vitamini C, potaziyamu, fiber ndi chitsulo pazokwanira zokwanira. Zipatsozi zimapezeka chaka chonse ndipo zitha kuthana ndi mawonekedwe a kukhumudwa, kuchotsa madzi ochulukirapo ndikuchotsa kutupa. Mwa njira. mwadzidzidzi, ndimatenda a shuga, ndibwino kudziwa zomwe mungadye ndi kutupa kwa kapamba kuti zakudya ziziwayendera bwino.

Mapeyala Ngati mumasankha zipatso zosakoma kwambiri, ndiye kuti, ngati maapulo, mumadzakumba kwa nthawi yayitali m'mimba, komanso zimathandizira kuchepetsa thupi.

Mphesa Aliyense adziwa kale kuti zipatsozi zimakhala ndi Vitamini C wambiri, zomwe zimateteza thupi ku ma virus, zomwe ndizothandiza nthawi ya chimfine chachikulu. Glycemic index ya mphesa ndi yaying'ono kwambiri mwakuti ngakhale chipatso chachikulu chokwanira, chodyedwa mu malo amodzi, sichingayambitse kuchuluka kwa glucose m'magazi a wodwala matenda a shuga mellitus amtundu uliwonse.

Koma bwanji za zipatso zouma?

Monga taonera kale, zipatso zouma za odwala omwe ali ndi matendawa zili zoletsedwa kwambiri. Koma, ngati mukuwonetsa kulingalira pang'ono, ndiye kuti ndizotheka kuphika chakumwa osati chokoma, komanso chopanda vuto mwa glycemia. Kuti muchite izi, zilowani zipatso zouma kwa maola 6 kenako ndi kuwira kawiri, koma nthawi iliyonse kusintha madzi kukhala gawo latsopano.

Mabulosi Abwino a shuga

Mtengo wamtengo wapatali umatha kutchedwa chitumbuwa. Mabulosiwo amakhala ndi coumarin ndi chitsulo chachikulu kwambiri kotero kuti nkokwanira kuti magazi asapangidwe. Ngakhale ma Cherries okoma sangapangitse shuga wambiri kupanga.

Gooseberry, makamaka mwana, adzakhala othandiza pagulu la odwala. Muli michere yambiri ndi vitamini C.

Mabulosi akuda, lingonberry ndi mabulosi amnyumba yosungirako yeniyeni ya mavitamini a B, P, K ndi C, pectin ndi ma tannins apadera.

Ma currants ofiira ndi akuda amakhalanso njira yabwino kwa odwala omwe ali ndi matenda osokoneza bongo a mitundu yonse. Osabadwa zipatso zokha, komanso masamba a chitsamba chodabwitsachi. Ngati mumasamba masamba osalala ndi kuwira m'madzi otentha, mumapeza tiyi wabwino kwambiri.

Malo ofiira, otsekemera pakamwa komanso ma raspon amadzuwa amathanso kukhala mlendo mu chakudya cha anthu odwala matenda ashuga, komabe simukuyenera kutenga nawo mbali chifukwa chazinthu zambiri za fructose mu mabulosi.

Matenda a shuga sangayerekeze kudya mokwanira komanso osiyanasiyana. Ndikofunika kungosunga zonse zomwe zidadyedwa ndikusankha zakudya zokha zomwe sizingavulaze thupi lomwe layamba kale kufooka. Ngati wodwalayo sanayang'ane kwathunthu ndi zipatso zololedwa, ndiye kuti mutha kuyambitsa kakalata kapadera komwe mungathe kujambula zonse zidyedwa ndi zomwe zimachitika tsiku lililonse. Njira yotereyi ku bizinesi singathandize kukumbukira kukumbukira zakudya zomwe zili ndi index yotsika ya glycemic, komanso kusiyanitsa zakudya zanu moyenera.

Vidiyo - Kodi anthu odwala matenda ashuga amadya chiyani ndipo ndi ati osadya?

Onse omwe ali ndi matenda ashuga amatsutsana ndikugwiritsa ntchito misuzi yazipatso zatsopano mpaka kukula kwa shuga, zomwe zimatha kuwonjezera shuga. Komabe, pali mndandanda wazakumwa zovomerezeka za odwala matenda ashuga:

• mandimu. Chikhocho sichikhala chopanda kuwonjezera madzi, ndiye kuti chimatha kumwa pang'onopang'ono komanso kuwonda pang'ono. Madzi awa ali ndi mphamvu kwambiri pamakoma a mtima ndipo ndi prophylactic yabwino motsutsana ndi atherosulinosis. Zabwino zimakhudza njira za metabolic,
• makangaza msuzi. Ndi matenda a shuga a 2 mtundu, zovuta zosiyanasiyana zimatha kuonedwa, kuti zitha kupewedwa, tikulimbikitsidwa kuyang'anitsitsa zinthu zoyenera kuti zithandizire wodwalayo. Kudya msuzi wa makangaza kumaphatikizapo kuwonjezera uchi wochepa. Ngati wodwala akukumana ndi mavuto m'mimba, ndiye kuti kugwiritsa ntchito madzi awa sayenera kuphatikizidwa, komanso mandimu.

Zakudya za shuga

Izi ndizofunikira! Ngati matenda amtundu wa II apezeka, ndiye kuti timadziti timene timagulidwa ndi oletsedwa. Pomwe amapanga, shuga amagwiritsidwa ntchito, omwe amakhala osalimbikitsa kwambiri odwala matenda ashuga. Ndiponso mu chakumwa choterocho padzakhala zolowa m'malo mwa mtundu ndi utoto.

Zipatso zouma ndi imodzi mwazakudya zabwino kwambiri, koma sizikhala mgulu la odwala matenda ashuga. Kufikira shuga wambiri, zipatso zouma zimaphatikizidwa mu odwala matenda ashuga.

Mutha kuzigwiritsa ntchito popanga juwisi kapena zipatso zakumwa. Kuti muchite izi, tikulimbikitsidwa kuti mulowerere zipatso zouma, kenako ndikuwiritsa zinthuzo kwa nthawi yayitali. Kuti musinthe kukoma, mutha kuwonjezera sinamoni ndi sweetener, yokonzedwera akatswiri a matenda ashuga, ku compote.

Magulu atatu pazinthu za odwala matenda ashuga

Kwa odwala matenda ashuga, iwalani za zakudya monga nthochi zouma, papaya zouma, avocados ndi nkhuyu.

Zakudya zopatsa thanzi kwa odwala matenda ashuga ziyenera kukhazikitsidwa ndi zakudya zomwe zimatsatira chikhalidwe chovomerezeka pakudya zipatso. Chifukwa chake, musanayambe kudya zipatso, muyenera kudutsa ndikuzindikira thupi kuti mupeze dokotala kuti musakweze msanga wazipatso.

Mukamapangira zakudya, kusankha kwa zinthu kumayenera kusankhidwa ndi katswiri, ndikuyang'ana pa index ya glycemic, malinga ndi kuwerengera konse komwe kumachitika. Tisaiwale kuti kudwala kwamtundu wachiwiri ndikodalira insulini, chifukwa chake, kuchuluka kwa glucose wophatikizidwa ndi zipatso kumatha kukhala kovuta.

Boris Ryabikin - 10.28.2016

Matenda a shuga amakhala ndi chiyambi chosiyana, matendawa ndi kuchuluka kwa kudalirika kwa insulin. Digiri yoyamba imapereka jakisoni wa insulin tsiku ndi tsiku, digiri yachiwiri ndiyosavuta, imafunikira njira yolinganiza yopangira zakudya ndi mankhwala. Kwa odwala ena, pali malamulo okhwima oletsa kudya, kwa ena, omwe ali ndi mtundu wocheperako wa shuga, nthawi zambiri, mutha kuchita ndi zakudya zabwino.

Kugwiritsa ntchito masamba ndi zipatso ndizovomerezeka, zimakhala ndi fiber, zomwe zimachotsa poizoni ndikuchepetsa thupi, komanso mavitamini ndi michere yomwe imathandizira njira zama metabolic, pectin, zomwe zimatsitsa cholesterol ndi shuga m'magazi.

Kuwongolera kuchuluka kwa shuga m'magazi, cholozera cha glycemic chimagwiritsidwa ntchito - chizindikiro chomwe chimatsimikiza kuchuluka kwa mayamwidwe amthupi. Pali madigiri atatu:

• otsika - mpaka 30%,
• avareji ndi 30-70%,
• mkulu index - 70-90%

Mu matenda a shuga a digiri yoyamba, muyenera kukumbukiranso mlingo wa insulin yomwe imagwiritsidwa ntchito. Odwala omwe ali ndi matenda a shuga a digiri yoyamba, omwe ali ndi kuchuluka kwa glycemic, pafupifupi zipatso ndi ndiwo zamasamba zonse zimaphatikizidwa ndi chakudya, chifukwa odwala matenda ashuga a digiri yachiwiri - ayenera kugwiritsidwa ntchito mosamala. Kwa wodwala aliyense, ndikofunikira kusankha zakudya zomwe mukufuna komanso posankha zipatso ndi ndiwo zamasamba za shuga ndikofunika kufunsa dokotala wanu.

Kutengera kuchuluka kwa mafuta osavuta, zinthuzo zimagawidwa m'magulu otsatirawa:

• Chizindikiro glycemic index - mpaka 30%. Zakudya zoterezi zimachedwa kugaya komanso zimakhala zotetezeka kwa odwala matenda ashuga. Gululi limaphatikizapo mbewu zonse za chimanga, nkhuku, mitundu ina ya masamba.
• Index 30-70%. Zogulitsa zotere zimaphatikizapo oatmeal, buckwheat, nyemba, zinthu zamkaka, ndi mazira. Mtundu wamtunduwu uyenera kugwiritsidwa ntchito mosamala, makamaka kwa iwo omwe amamwa insulin tsiku lililonse.
• Index 70-90%. Mkulu wa glycemic index, zomwe zikutanthauza kuti zinthuzo zimakhala ndi shuga ambiri ogaya mosavuta. Katundu wa gululi la odwala matenda ashuga ayenera kugwiritsidwa ntchito mosamala, pokambirana ndi adokotala. Zinthu zotere ndi monga mbatata, mpunga, semolina, uchi, ufa, chokoleti.
• Dongosolo lake ndiloposa 90%. Otchedwa "mndandanda wakuda" wa odwala matenda ashuga - shuga, confectionery ndi maswiti am'mawa, buledi woyera, chimanga cha mitundu yosiyanasiyana.

Mapangidwe azakudya za tsiku ndi tsiku ayenera kuvomerezana ndi adokotala, chifukwa Zakudya zingapo zimatha kukulitsa shuga, zimapangitsa kuchuluka kapena kudwala kwa odwala matenda ashuga.

Odwala omwe ali ndi matenda amtundu wa 2 amatha kudya mitundu yosiyanasiyana ya masamba omwe ali ndi masamba tsiku lililonse ndi shuga pang'ono ndi chakudya. Ndi masamba ati omwe amaloledwa kuphatikizidwa mu zakudya za odwala omwe ali ndi matenda ashuga:

• Kabichi - ndiwotsika mu ma calories komanso wolemera mu fiber. Woyera-mutu, broccoli, wokhala ndi mavitamini A, C, D, komanso calcium ndi chitsulo, Brussels amatumphuka ndi kolifulawa (mwatsopano kapena yophika).
• Sipinachi wokhala ndi vitamini K ndi folic acid, kukonza kukakamiza.
• Nkhaka (chifukwa cha zomwe zili ndi potaziyamu, vitamini C).
• Tsabola wotseka (shuga wotsika ndi cholesterol, yowonetsedwa kwa odwala matenda ashuga amitundu yoyamba ndi yachiwiri).
• Biringanya (umathandiza kuchotsa mafuta ndi poizoni m'thupi).
• Zukini (sinthani njira za metabolic ndikuchepetsa thupi) zimawonetsedwa pang'ono.
• Dzungu (ngakhale lili ndi mndandanda wokwera wa glycemic, limathandizira kuchepetsa kuchuluka kwa glucose ndikufulumira kukonzanso insulin).
• Selari
• Makina.
• Anyezi.
• Letesi masamba, katsabola, parsley.

Zakudya zambiri zobiriwira zimakhala ndi phindu kutsitsa shuga komanso thanzi lathunthu. Masamba "Olondola" amathandizira kagayidwe kazakudya, michere yamavulaza, komanso imapangitsa kagayidwe kazinthu.

Ndikofunikira kuchepetsa masamba okhala ndi wowuma - mbatata, nyemba, nandolo wobiriwira, chimanga. Ndi matenda ashuga, mitundu iyi ya masamba imaphatikizidwa:

• beets (imodzi mw masamba okoma kwambiri)
• kaloti (amachititsa kudumpha mu shuga ndi mafuta m'thupi chifukwa cha kuchuluka kwakudya)
• mbatata (monga kaloti, amakhala ndi wowuma yambiri, yomwe imawonjezera shuga)
• tomato ali shuga wambiri.

Ndikofunikira kutsatira mosamalitsa zomwe adotolo amafufuza, kuchokera momwe zinthu zomwe mumapangira zakudya za tsiku ndi tsiku za mtundu umodzi kapena zina za matenda ashuga. Liti kunenepa kwambiri simungathe kufa ndi njala, kuyesera kuti muchepetse kunenepa, ndibwino kuthana ndi vuto lotere ndi zakudya zoyenera. Komanso, samalani ndi njira zabwino zochizira matenda amitundu II matenda a shuga.

Madokotala amalimbikitsa kutenga Ferment S6 ndi chakudya, chomwe chimathandizira kwambiri kuchepa kwathamanga kwa shuga m'magazi. Kukonzekera kwazitsamba kwapadera kukuchitika kwaposachedwa kwa asayansi aku Ukraine. Ili ndi mawonekedwe achilengedwe, ilibe zopangira zowonjezera ndipo ilibe zovuta. Zimatsimikiziridwa mwachipatala kuti mankhwalawa ndi othandiza kwambiri kwa odwala omwe ali ndi matenda a shuga a 2.

Ferment S6 ili ndi kupumula kokwanira, kumabwezeretsa njira za metabolic mthupi. Amawongolera ntchito ya endocrine, mtima komanso kugaya chakudya. Mutha kudziwa zambiri za mankhwalawa ndikuwayitanitsa kulikonse ku Ukraine patsamba lovomerezeka la http://ferment-s6.com

Kuti muthane ndi shuga la magazi, mukapanga chakudya, muyenera kuganizira mndandanda wazotsatira zamitundu ndi zipatso. Kulephera kudya kumatha kubweretsa matenda.

Anthu odwala matenda ashuga amatha kuloledwa zipatso ndi zipatso:

Ndikofunika kugwiritsa ntchito zipatso ndi zipatso za mtundu wachiwiri wa matenda ashuga watsopano kapena wowuma, osaphika mu madzi, zipatso zouma ndizoletsedwa.

Kugwiritsira ntchito nthochi, mavwende, ma cherries okoma, ma tangerine, zinanazi, ma proimmons osavomerezeka, timadziti ta zipatso izi ndizosafunanso. Osamadya mphesa zokhala ndi matenda ashuga a 2. Zipatso zoletsedwa zotizindikiritsa choncho ndi masiku ndi nkhuyu. Simungadye zipatso zouma ndi ma compotes. Ngati mukufunadi, muthanso kuphika zipatso zouma ndi kuphika zipatso zouma kwa maola asanu mpaka asanu ndi limodzi, ndikuwotcha kawiri ndikusintha madzi ndikuphika mpaka wachifundo. Potsatira compote, mutha kuwonjezera sinamoni pang'ono ndi zotsekemera.

Chifukwa chiyani zipatso zina zimakhala zowopsa kwa iwo omwe ali ndi shuga ambiri:

• Chinanazi chimatha kudumpha mu shuga. Ndi zothandiza zake zonse - otsika kalori, kupezeka kwa vitamini C, kulimbitsa chitetezo cha mthupi - chipatsochi chimaperekedwa kwa odwala omwe ali ndi matenda osiyanasiyana a shuga.
• Mabhanana amadziwika ndi zinthu zambiri wowuma, zomwe sizabwino zimakhudza shuga wamagazi.
• Mphesa zamtundu uliwonse zimapikisidwa kwa odwala matenda ashuga chifukwa cha kuchuluka kwa shuga, komwe kumawonjezera shuga.

Anthu odwala matenda ashuga amitundu mitundu amatha kumwa mitundu iyi ya zakumwa:

• phwetekere
• mandimu (amatsuka makhoma amitsempha yamagazi, amasintha njira za metabolic komanso kuyeretsa poizoni ndi poizoni, ayenera kuledzera m'miseche yaying'ono yopanda madzi ndi shuga),
• pomegranate madzi (tikulimbikitsidwa kumwa ndi kuwonjezera uchi),
• mabulosi
• kupindika
• kiranberi
• kabichi
• kachiromboka
• nkhaka
• karoti, wophatikizika, mwachitsanzo, malita awiri a apulosi ndi lita imodzi ya karoti, kumwa wopanda shuga kapena kuwonjezera 50 gm ya sweetener.

Momwe mungadziwire kuchuluka kwa zipatso kapena ndiwo zamasamba zomwe zimadyedwa

Ngakhale kugwiritsa ntchito zamasamba kapena zipatso zokhala ndi index yotsika ya glycemic kungayambitse kuchuluka kwa shuga mthupi. Chifukwa chake, posankha maphikidwe azakudya za tsiku ndi tsiku, muyenera kuyang'anira chidwi chazogulitsa, ndikuwerengera momwe mungagwiritsire ntchito. Kutulutsa zipatso sikuyenera kupitirira 300 magalamu a mitundu ya acidic (maapulo, makangaza, malalanje, kiwi) ndi magalamu 200 a okoma ndi wowawasa (mapeyala, mapichesi, plums).

Ngati mutawerenga nkhaniyi mukadali ndi mafunso okhudzana ndi zakudya zomwe zimayambitsa matenda ashuga, lembani ndemanga zomwe zili kumapeto kwa nkhaniyi, ndikusangalala kukulangizani.

Kodi ndingadye zipatso ndi masamba ati omwe ndingadye ndi matenda ashuga a 2?

Zakudya za matenda a shuga zimaphatikizapo kukana zakudya zambiri, kuphatikizapo mitundu yazipatso ndi masamba.

Komabe, ndizokhumudwitsidwa kuti asawachotseretu pazakudya za anthu odwala matenda ashuga, chifukwa ndiwofunika kwambiri mavitamini, mchere ndi michere yazomera.

Koma pofuna kupewa kuchuluka kwa shuga m'magazi ndi kukula kwa hyperglycemia, ndikofunikira kudziwa zamasamba ndi zipatso zomwe mungadye ndi shuga.

Izi zithandiza kuonetsetsa kuti odwala matenda ashuga azikhala ndi thanzi labwino komanso amateteza mavuto.

Zipatso ndi Masamba Opindulitsa a shuga

Chizindikiro chofunikira kwambiri chazinthu zofunikira zopezeka ndi matenda ashuga ndi glycemic index (GI). Ndiye amene amasankha zipatso ndi ndiwo zamasamba zomwe zingadyedwe ndi matenda ashuga komanso zomwe sizingachitike. Mlozera wa glycemic ndi chisonyezero cha momwe thupi limachitikira ndi chakudya china poyerekeza ndi glucose, yemwe GI yake ndi 100.

Komabe, sikuti nthawi zonse mndandanda wamatenda amtundu wa glycemic umawonetsa kuvulaza kwa malonda kwa wodwala matenda ashuga. Pali chisonyezo china chomwe chikuwonetsa kuchuluka kwa kuyamwa kwa glucose ndi thupi komanso kuchuluka kwa insulin. Amatchedwa glycemic katundu kapena insulin index.

Chizindikiro chofunikanso pakugwiritsira ntchito bwino ndi magawo a mkate (XE), omwe amathandiza kudziwa kuchuluka kwa chakudya chamafuta. Chifukwa chake 1 XE ndi wofanana ndi 12 g wamafuta.

Kwambiri kuchuluka kwa chakudya, mafuta ochulukirapo omwe amapezeka mu zipatso ndi ndiwo zamasamba.

Masamba amatha kudyedwa ndi shuga yachiwiri. Ziyenera kukhala maziko azakudya za munthu yemwe ali ndi vuto la shuga m'thupi. Masamba a shuga ndi abwino kudya zosaphika, chifukwa pamenepa amakhala ndi chisonyezo chotsika kwambiri cha glycemic ndipo ali ndi michere yambiri, fiber ndi pectins.

Yophika, yophikidwa, yokazinga, yokazinga ndi masamba zamzitini ali ndi mndandanda wokwera wa glycemic, ndipo kupezeka kwa michere mwaiwo kumatsitsidwa. Kuphatikiza apo, chithandizo cha kutentha chimawononga fiber, chomwe chimachepetsa kuyamwa kwa thupi ndi thupi, ndipo masamba omwewo amakhala caloric.

Mu shuga mellitus wamtundu wachiwiri, muyenera kusankha masamba omwe ali ndi mulingo wochepa kwambiri wa glycemic, wokhala ndi zakudya zamafuta ochepa komanso otsika kwambiri. Pofuna kusokoneza mankhwala opatsa thanzi ndi omwe ali ndi zovulaza, aliyense wodwala matenda ashuga ayenera kukhala naye mndandanda wathunthu wamasamba olola.

Ndi masamba ati omwe amadyedwa ndi matenda ashuga komanso mndandanda wawo wa glycemic:

1. Masamba a letesi - 10,
2. Tomato - 10,
3. Biringanya - 10,
4. White kabichi - 10,
5. Broccoli - 10,
6. Anyezi - 10,
7. Asparagus - 15,
8. Zukini ndi zukini - 15,
9. Radish - 15,
10. Sipinachi - 15,
11. Anyezi phala - 15,
12. Tsabola wa Bell - 15,
13. Kholifulawa - 15,
14. Nkhaka - 20,
15. Garlic - 30.

Koma si masamba onse omwe ali ndi matenda ashuga omwe ali athanzi chimodzimodzi. Pali mitundu ya ndiwo zamasamba zomwe sizingadyedwe ndi shuga. Mndandanda wazinthu zoletsedwa makamaka umaphatikizapo masamba omwe amangodya omwe amangomaliza kupanga.

Ndi masamba ati omwe sangadyedwe ndi matenda ashuga komanso mndandanda wawo wa glycemic:

• Mbatata (mbatata wokoma) - 60,
• Beets - 70,
• Dzungu - 75,
• Kaloti - 85,
• Parsnip - 85,
• Mpiru, mpiru - 85,
• Mbatata - 90.

Ndikofunikira kutsindika kuti kaloti, ma turnips ndi maungu ndi zina mwazinthu zomwe zimakhala ndi index yayikulu ya glycemic koma katundu wochepa wa glycemic. Ndiye kuti, kugwiritsa ntchito kwawo sikubweretsa kulumikizana kwamadzi mu magazi. Chifukwa chake, amathanso kudyedwa ndi shuga ambiri, koma ochepa.

Ndikofunikanso kukumbukira kuti zakudya zamagulu ochepa a calorie zimalimbikitsidwa kwa odwala omwe ali ndi matenda a shuga a 2. Chifukwa chake, ayenera kusankha masamba omwe ali ndi zotsika kwambiri za kilocalories pazakudya zawo. Koma apa zikuyenera kutsimikiziridwa kuti masamba ophika, makamaka masamba ophika, ali ndi zopatsa mphamvu zapamwamba zopatsa mphamvu.

Anthu odwala matenda ashuga saloledwa kusunga masamba. Mwachitsanzo, sauerkraut imakhala ndi zopatsa mphamvu pang'ono komanso zopatsa mphamvu kuposa kabichi yatsopano, ndipo GI yake ndi ya 15. Mokulira, mndandanda wamasamba omwe amapezeka munjira ya mchere amangowonjezereka pang'ono poyerekeza ndi mbewu zamasamba zatsopano. Chifukwa chake, masamba ophika a shuga amatha kupezeka pagome la anthu odwala matenda ashuga.

Pogwiritsa ntchito masamba moyenera, zomwe wodwala akukumana nazo zitha kutsika. Izi ndichifukwa cha zopezeka zazitali za fiber ndi pectin. Amathandizira kuyeretsa thupi, kuchotsa poizoni ndi poizoni, komanso kusintha matendawa.

Masamba owopsa kwambiri a mtundu wa 2 shuga ndi mbatata, womwe muli wowuma ambiri. Mtengowu umasunga chisonyezo chachikulu cha glycemic pa njira iliyonse yophikira - kuwira, kuwaza ndi kuphika mu uvuni kapena makala.

Kudyetsa mbatata ndi shuga wambiri, ndikofunikira kumulowetsa m'madzi kwa nthawi yayitali. Izi zikuthandizani kuchotsa wowuma ena ku tubers ndikuchepetsa GI yanu.

Mbatata zimatha kudzazidwa ndi mafuta a masamba, makamaka mafuta a azitona.

Odwala ambiri amafunsa kuti: Kodi ndi mtundu wanji wa zipatso za matenda ashuga omwe ungadyedwe popanda kuwopa zovuta zomwe zingachitike? M'malo mwake, zipatso sizili zovulaza m'matenda a shuga ndipo zimatha kuphatikizidwa muzakudya za tsiku ndi tsiku za wodwala. Chofunikira kwambiri ndi kudya nawo mosakhazikika ndikusankha zipatso zokhala ndi index yotsika ya glycemic.

Zipatso zambiri zimakhala ndi kukoma kokoma, komwe amapeza chifukwa cha shuga wawo wambiri. Chifukwa chake, ndi shuga wowonjezereka, amadyedwa ndi chisamaliro chachikulu, ndipo nthawi zina amachotsedwa kwakanthawi pachakudya. Koma mwa odwala omwe ali ndi shuga wambiri, zipatso zotsekemera zimaloledwa muunyinji, kuphatikiza mitundu ya saladi.

Pali tebulo lapadera momwe zipatso zonse zovomerezeka za anthu odwala matenda ashuga zalembedwa. Wodwala ayenera kukhala nayo pafupi, koma ndi bwino kuloweza. Kudziwa zipatso ziti zomwe zimakhala ndizofunikira kwambiri komanso zotsika kwambiri za glycemic index, wodwalayo amatha kupewa zovuta zilizonse za matenda ashuga.

Zipatso zokhala ndi muyezo wapakati komanso wotsika wa glycemic:

1. Avocado - 15,
2. Ndimu - 29,
3. Strawberry - 32,
4. Cherry - 32,
5. Cherum maula - 35,
6. Maapulo owonda - 35,
7. Pomelo - 42,
8. Tangerines - 43,
9. Chipatso cha mphesa - 43,
10. Plums - 47,
11. Makangaza - 50,
12. Amapichesi - 50,
13. Mapeyala - 50,
14. Nectarine - 50,
15. Kiwi - 50,
16. Papaya - 50,
17. Malalanje - 50.

Monga mukuwonera, glycemic index ya zipatso zomwe zimaloledwa kwa odwala matenda ashuga sizidutsa 50 GI. Chifukwa chake, amathanso kudyedwa ndi matenda a shuga omwe amapezeka ndi zovuta. Ndikofunika kukumbukira kuti kukoma kwake kumakoma kwambiri, shuga wambiri amapezeka mu zipatso. Chifukwa chake, idyani wowawasa komanso wokoma komanso wowawasa zipatso, monga zipatso za malalanje, maapulo, yamatcheri ndi ma plums.

Zipatso zokhala ndi mndandanda wokwanira wa glycemic:

• Nkhuyu - 52,
• Maapulo okoma - 55,
• Melon - 57,
• Lychee - 57,
• Apricots - 63,
• Mphesa - 66,
• Persimmon - 72,
• Watermelon - 75,
• Mango - 80,
• Bananas - 82,
• Ananazi - 94,
• Masiku atsopano - 102.

Zipatso za matenda ashuga sizingaloŵedwe m'malo ndi zinthu zina, kuphatikizapo masamba kapena zitsamba. Muli ndi zinthu zina zopindulitsa thupi. Zipatso zimatha kudyedwa zosaphika, komanso kuphika ma compotes osakhudzidwa ndi zakumwa zakumwa.

Kudya zipatso zamtundu wina kumathandiza kuchepetsa magazi m'thupi komanso kumawotcha mapaundi owonjezera. Izi zimaphatikizapo mphesa ndi pomelo, zomwe zimakhala ndi ma enzymes apadera a lipolytic. Amathandizira kagayidwe ka lipid, kamene kamayambitsa kufalikira kwamphamvu kwamafuta.

Zipatso zimayenda bwino ndi zinthu zamkaka, zomwe ndizofunikanso kwa wodwala yemwe ali ndi matenda ashuga. Magawo a zipatso amatha kuwonjezeredwa ku yogurt yamafuta ochepa kapena kefir ndipo potero amakonza chakudya cham'mawa chopepuka koma chopatsa thanzi. Zipatso ndizothandiza kwambiri pakudya zazakudya pakati pa chakudya, makamaka mukatha masewera olimbitsa thupi.

Zodziwika bwino ndi misuzi ya zipatso yomwe imatha kuledzera ndi shuga, koma ochepa kwambiri. Chowonadi ndi chakuti mu timadziti palibe fiber yamasamba yomwe imalepheretsa shuga kulowa m'magazi, zomwe zikutanthauza kuti zimatha kuyambitsa matenda a hyperglycemia. Kuti achepetse chizindikiritso cha glycemic, odwala matenda ashuga ayenera kusakaniza zipatso zamasamba ndi misuzi yamasamba.

Koma muyenera kumvetsetsa kuti ndi madzi ati omwe amatha kumwa komanso omwe sayenera kumwa. Choyamba, timadziti tonse totsegulidwa tiyenera kuphatikizidwa pamndandanda wazinthu zoletsedwa, chifukwa zimakhala ndi shuga ndi zinthu zina zovulaza. Madzi amafunika kukonzekera popanda kudalira zipatso zapamwamba kwambiri.

Mukunena zomwe simungadye komanso zomwe simutha kudya ndi matenda ashuga, muyenera kuyankhula za zipatso zouma. Zipatso zouma zimakhala ndi index yayikulu ya glycemic ndipo zimakhala ndi chakudya chamagulu ambiri. Komabe, ma endocrinologists samalangiza odwala awo kuti asiye izi.

Zipatso zouma ndizo ndende za zabwino zonse za mwana wosabadwayo. Chifukwa chake, kukhutitsa thupi ndi mavitamini, mchere ndi zina zofunika, ndikokwanira kudya zipatso zochepa zouma. Kuchuluka kwazinthu izi sikungathe kuvulaza wodwala ngakhale ndi shuga wambiri.

Zipatso zilizonse zomwe zimasungidwa komanso kupanikizana, komanso ma pie omwe ali ndi kudzazidwa kwa zipatso, ndizoletsedwa kwambiri mu shuga. Amakhala ndi shuga wambiri, kugwiritsa ntchito kwake komwe kumayambitsa matenda a hyperglycemia komanso kupangitsa kuti akhale ndi vuto la matenda ashuga.

Ndi zamasamba ndi zipatso ziti zomwe zimatha kudyedwa ndi odwala matenda ashuga akufotokozedwa mu kanema munkhaniyi.

Ndi zipatso ziti zomwe ndingadye ndi shuga komanso zoletsa kugwiritsa ntchito

Ambiri odwala matenda ashuga ali ndi chidwi ndi funso loti momwe malingaliro a shuga ndi zipatso amagwirizana. Izi matenda a endocrine dongosolo amafunika kuvomerezedwa kuwongolera kuchuluka kwa shuga m'magazi, omwe amakwaniritsidwa potsatira kudya kwapamwamba kwamoto. Popeza kagayidwe kazakudya umachepa, pakudya zipatso zokoma za mbewu, kuchuluka kwa glucose m'magazi kumakhazikika pamakhalidwe osavomerezeka.

Zipatso, zimapanganso zinthu zazing'onoting'ono ndi zazikulu, mavitamini ndi zinthu zina zofunika, chifukwa chake amalimbikitsidwa kuti azikhala nawo mndandanda wazakudya za tsiku ndi tsiku, makamaka kwa anthu odwala. Koma kodi odwala matenda ashuga atha kuchita chiyani, omwe amakhala ochepa zakudya zawo pakudya maswiti.

Madokotala amati ndi njira yabwino, kudya zipatso kumalangizidwanso kwa odwala matenda ashuga. Ndipo zipatso zomwe odwala matenda ashuga angadye, komanso momwe mungazidye molondola, muphunzira kuchokera m'nkhaniyi.

Kodi ndizotheka kudya zipatso mukazindikira matenda

Posachedwa, anthu omwe ali ndi vuto la shuga osaloledwa adaletsedwa kudya zipatso zilizonse chifukwa cham'mimba zomwe zimapangidwa msanga, zomwe zimatha kuyambitsa kuchuluka kwa glucose mita.

Komabe, kuphunzira kwakutali za matendawa ndi akatswiri, kafukufuku wosiyanasiyana wa asayansi kwapangitsa kuti masiku ano anthu odwala matenda ashuga samaloledwa kudya zipatso, komanso amalimbikitsidwa kuti aziphatikizanso mndandanda wazakudya za tsiku ndi tsiku, chifukwa zipatso za mbewu zimabweretsa zabwino ku thupi lofooka.

Anthu odwala matenda ashuga nthawi zambiri amadziwa kuchuluka kwa shuga m'magazi awo, monga momwe chiwonetserochi chimayang'aniridwa nthawi zonse, ngati chimasinthasintha pafupi ndi chilembo chokhacho kapena chikuwonjezeka pang'ono, ndiye kuti, mankhwala omwe amachepetsa shuga amachita ntchito yawo, ndiye kuti mutha kuphatikiza zipatso zochepa zazakudya.

Ndi zipatso zamtundu wanji zomwe zingagwiritsidwe ntchito kwa matenda ashuga, chidziwitso cha kuchuluka kwa ma monosaccharides pazinthu zam'mera zitha kuthandizira, komanso momwe zipatso zimakhudzira kagayidwe kamunthu ka munthu wina nthawi zonse zimatha kuyesedwa ndi glucometer.

Zoletsa pakugwiritsa ntchito zipatso zokhala ndi fructose

Fructose, monosaccharide yomwe imawonjezera kutsekemera kwa glucose komanso kanayi lactose, chifukwa chipatsocho chimakhala chokoma. Komabe, zipatso zokhala ndi yowutsa mudyo zimasiyana pakati pa kuchuluka kwa chakudya komanso kuchuluka kwa mayamwidwe, zomwe zikutanthauza kuti pazinthu zingapo, zipatso zina zimatha kudyedwa ndi matenda a shuga.

Mukamakoma kwambiri zipatso ndi fructose, ndizochepa kwambiri kwa odwala matenda ashuga. Zipatso zina zimayenera kukhala zochepa pogwiritsira ntchito kapenanso kusiyiratu.Ambiri a fructose amapezeka m'mavwende, masiku, yamatcheri, mabulosi abulu, nkhuyu, ma Persimmons ndi mphesa. Chifukwa chake, odwala matenda ashuga ayenera kusankha zipatsozo ndi zipatso zomwe zimakhala zokoma pang'ono.

Momwe mungasankhire zipatso, kutengera index ya glycemic

Mndandanda wa glycemic wa zipatso zotsekemera uyenera kuganiziridwanso kuti apange mndandanda wazinthu zomwe zakudya zimadwala wodwala matenda ashuga. Chizindikirochi chikufotokozera momwe chakudya chimapangidwira mofulumira mutatha kudya chipatso china.

Ngati mutadya zipatso za mmera zokhala ndi mayeso a glycemic opitilira magawo makumi asanu ndi awiri, izi zidzakuthandizani kuti mulumphe kwambiri m'magazi a glucose, zomwe zimapangitsa kuti insulini itulutsidwe. Chifukwa chake, mafuta ochulukirapo sapita ku chiwindi ndi minofu minofu, koma adzayikidwa mu mafuta.

Mndandanda wazipatso zina za glycemic index ndi chakudya (pa 100 g)

Muyezo wazakudya za anthu odwala matenda ashuga:

• Chachikulu:
  • Chipatso cha mphesa - 22 / 6.5,
  • maapulo - 30 / 9.8,
  • ndimu - 20 / 3.0,
  • maula - 22 / 9.6,
  • pichesi - 30 / 9.5.
• Zabwino:
  • mapeyala - 34 / 9.5,
  • malalanje - 35 / 9.3,
  • makangaza - 35 / 11.2,
  • cranberries - 45 / 3,5,
  • nectarine - 35 / 11.8.
• Chokhutiritsa:
  • ma tangerines - 40 / 8.1,
  • jamu - 40 / 9.1.
• Sizothandiza:
  • vwende - 60 / 9.1,
  • Persimmon - 55 / 13.2,
  • zinanazi - 66 / 11.6.
• Chotsani:
  • zoumba - 65/66,
  • chivwende - 75 / 8.8,
  • masiku - 146 / 72.3.

Chifukwa chake, posankha mtundu wa zipatso zomwe mungadye ndi shuga, muyenera kuganizira kwambiri zomwe zikuwonetsedwa m'ndandandandawo. Ngati index ya carbohydrate digestibility ili pansi pa makumi atatu, ndiye kuti zipatso zoterezi zimatha kudyedwa mopanda mantha.

Anthu odwala matenda ashuga ayenera kudya zipatso zomwe zimakhala ndi mitundu yambiri yazakudya (fiber ndi pectin). CHIKWANGWANI chilipo mu zipatso zosungunuka komanso zopanda mpweya. CHIKWANGWANI chosagwiritsidwa ntchito bwino chimagwira ntchito m'mimba ndipo chimakhudzanso kukomoka. Mawonekedwe osungunuka amachepetsa kwambiri ma lipoprotein ochepa kwambiri (VLDL), okhala ndi "cholesterol" yoyipa ndi monosaccharides m'magazi.

Fiber zambiri zimapezeka maapulo ndi mapeyala, ndi mitundu yonse iwiri ya fiber yopezeka pakhungu la chipatso choyambirira. Zipatso izi zimathandiza kwambiri anthu onenepa chifukwa amatha kuchepetsa thupi.

Kwa anthu onenepa kwambiri, mphesa yazipatso imadzakhala chipatso chosafunikira, chomwe kuphatikiza kuchepetsa thupi kumakhala ndi mitundu yambiri yazakudya ndi ascorbic acid, yomwe imapangitsa chitetezo chokwanira. Kiwi, yomwe imakhala ndi ma enzyme omwe amawononga mafuta mwachangu, amathandizanso kuchepetsa kulemera. Zipatso zina zotentha zimaphatikizapo mango, laimu, chinanazi, papaya, ndi makangaza.

Mutha kuwonjezera ma buluu, malalanje, sitiroberi, yamatcheri, mapichesi, rasipiberi ndi nthochi mndandanda wazipatso ndi zipatso. Ndikofunikira kuyang'ana pa index ya glycemic ndi kuchuluka kwa chakudya chamafuta mu zipatso, ngati ali okwera kwambiri, ndiye kuti zipatsozi ziyenera kudyedwa m'magawo ang'onoang'ono.

Mwa kuphatikiza zipatso zomwe zimaloledwa tsiku ndi tsiku menyu odwala matenda ashuga, mutha kukwaniritsa zotsatirazi:

• limbitsani chitetezo chamthupi
• kusintha kagayidwe
• milingo yotsika ya VLDL,
• kuchepetsa mafuta m'thupi
• sintha magazi
• kweza thupi ndi zinthu zofunikira,
• Sinthani magwiridwe antchito a chiwindi, impso, mtima ndi ziwalo zina.

Matenda a shuga ndi amitundu iwiri - wodalira insulin komanso osadalira insulini. Poyambirira, odwala safunika kuletsa menyu chilichonse, ndiye kuti, amatha kudya zipatso zosiyanasiyana, komabe amayenera kuwongolera kuchuluka kwa shuga omwe amalowa mthupi. Ndi matenda a shuga amtundu wachiwiri, chakudya chimayenera kukhala chamagulu azakudya, ndipo maswiti samachotsedwa. Izi ndizofunikira makamaka kwa anthu omwe amalemera msanga.

Ndi mtundu wanji wa zipatso zomwe zili bwino kusankha ndi matenda ashuga a 2

Zipatso za odwala matenda ashuga a mtundu wa 2 ziyenera kusankhidwa mosamala kwambiri, chifukwa fructose, wodya kwambiri, amathanso kunenepa. Chifukwa chake, zipatso zokoma zamtundu wachiwiri wa shuga ziyenera kusiyidwa kwathunthu kuchokera kuzakudya.

Ndi zipatso ziti zomwe zingakhale bwino kwa 2 matenda ashuga ndi dokotala. Ndikofunikira kudziwa index ya glycemic ya chipatso chilichonse, shuga omwe ali m'zipatsozo, ndikuwonetsa bwino lomwe gawo la tsiku ndi tsiku, lomwe mulimonse momwe mungathere. Nthawi zambiri zipatso za anthu odwala matenda ashuga amasankhidwa mitundu ya acidic. Zipatso zokhala ndi shuga wochepa kwambiri zimatha kudyedwa mpaka magalamu mazana atatu patsiku. Ngati zipatsozo ndizokoma mokwanira, ndiye kuti simungadye mopitilira magalamu mazana awiri patsiku.

Zipatso za anthu odwala matenda ashuga ndizabwino kudya zatsopano, koma timwiti tawo timaletsedwa. Izi ndichifukwa choti pali ma monosaccharides ambiri mumadzi omwe amapezeka kuchokera ku zipatso, ndipo kusakhalapo kwa fiber kumangoyambitsa njira yolimbikitsira. Pazifukwa izi, misuzi ya zipatso sayenera kuledzera kwa anthu omwe ali ndi matenda ashuga.

Kupatula ndi makangaza kapena mandimu a mandimu. Madzimu awa nthawi zambiri amadyedwa chifukwa cha zopindulitsa zawo - mandimu amateteza ku atherosulinosis, ndipo makangaza amasuntha bwino magazi ndikuchotsa poizoni m'thupi.

Popeza timadziti timaletsedwa kumwa shuga, mutha kukonza zakumwa zingapo kuchokera ku zipatso. Pankhaniyi, ndikofunikira kusankha osati zipatso zabwino kwambiri. Zakumwa zitha kukonzedwa kuchokera ku maapulo, mphesa, ma quinces, malalanje, mapeyala, lingonberries, cranberries, raspberries, currants kapena gooseberries. Zipatso ndi zipatso zabwino pakupanga zakudya zotsekemera, compote kapena zopanda mowa. Zipatso nthawi zambiri zimawonjezeredwa ku tiyi ya zitsamba kuti muthandize kusintha ndi kununkhira kwa zakumwa.

1. 
   Tabidze Nana Dzhimsherovna Matenda A shuga. Moyo, Dziko - Moscow, 2011 .-- 7876 c.
2. 
   Bobrovich, P.V. Mitundu yamagazi 4 - njira 4 kuchokera ku matenda ashuga / P.V. Bobrovich. - M.: Potpourri, 2016 .-- 192 p.
3. 
   Kartelishev A. V., Rumyantsev A. G., Smirnova N. S. Zovuta zenizeni za kunenepa kwambiri mwa ana ndi achinyamata, Medpraktika-M - M., 2014. - 280 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.