Mtundu 2 Zakudya Zam'mawa Zosangalatsa

Kwa zaka zambiri osalimbana ndi ma DIABETES?

Mutu wa Bungwe: “Mudzadabwitsidwa kuti kumakhala kovuta motani kuchiritsa matenda a shuga tsiku lililonse.

Ndi matenda a shuga a Type 2, munthu amafunika kutsatira malamulo okhwima pazakudya ndi kusankha kwa zinthu. Kwa wodwala izi zimagwira ngati chithandizo chachikulu ndikuchenjeza kusintha kwa mtundu wachiwiri kukhala wodalira insulin, mtundu woyamba.

Mukamapanga zakudya, munthu ayenera kumvetsera mwachidwi ku glycemic index (GI) ya malonda ndi malamulo amomwe amathandizira kutentha. Kwa odwala matenda ashuga, chakudya chizikhala ndi chakudya chochepa komanso chokhala ndi calorie ochepa, chifukwa ambiri ndi onenepa.

Omelet yemwe ali ndi matenda ashuga samaloledwa, komanso amavomerezedwa ngati chakudya cham'mawa chokwanira kapena chakudya chamadzulo. Kukoma kwake kumatha kusinthidwa pogwiritsa ntchito masamba ndi nyama. Nkhaniyi idzafotokozera za GI ndi miyeso yake yovomerezeka kwa odwala matenda ashuga. Pazifukwa izi, zina zowonjezera pakukonzekera ma omeleti zidasankhidwa, maphikidwe adaperekedwa, komanso magawo a mkate wa omeleta.

Mlozera wa Glycemic

Mndandanda wamatenda a glycemic ndi chizindikiritso cha zotsatira za chinthu pambuyo poti wagwiritsa ntchito shuga m'magazi, m'munsi mwake, chakudya chake ndichabwino kwa wodwala matenda ashuga. Nthawi zonse muyenera kuyang'anira zinthu za GI, kuti zisawononge thanzi.

Chizindikiro chachiwiri ndi magawo a mkate.

Amawonetsa kuchuluka kwa chakudya chamagulu mu chakudya. Odwala ambiri amaganiza kuti - kodi amamu amakhala ndi zingati? Muli XE imodzi. Ichi ndi chizindikiro chaching'ono.

Zizindikiro za GI zimagawidwa mu:

• Kufikira pa 50 PIERES - chakudya sichikhudza shuga wa magazi,
• Kufikira 70 PIECES - chakudya nthawi zina chimatha kuphatikizidwa ndi zakudya, makamaka m'mawa,
• Kuchokera pa 70 PIECES ndi pamwambapa - zinthu zimapangitsa kuti shuga azikhala owonjezereka.

Kuphatikiza apo, cholozera chothandizira kutentha chimakhudzidwanso ndi njira zamatenda othandizira kutentha. Ndi matenda a shuga, mumatha kuphika mbale motere:

1. Kwa okwatirana
2. Wiritsani
3. Pa grill
4. Pophika pang'onopang'ono
5. Mu microwave.

Kutsatira malamulo omwe ali pamwambapa kumatsimikizira wodwalayo chizindikiro chokhazikika cha shuga.

GI yowerengera chakudya cham'mawa

Mndandanda wa glycemic (GI) ukuwonetsa momwe chakudya chamagulu m'zakudya zimachulukitsira shuga m'magazi poyerekeza ndi shuga wabwino. Chizindikirochi chikuwonetseranso momwe ma wanga amathandizira kugaya ndi kufinya mwachangu. Zakudya zochepa za GI zimawonetsa kuchepa kwawo pang'onopang'ono. Amachulukitsa shuga m'magazi pang'onopang'ono ndipo, motero, amafunikira insulini yochepa.

Zakudya za odwala matenda ashuga zimapangidwira poganizira za GI, zopatsa mphamvu zopatsa mphamvu ndi zina zambiri. Chakudyacho chimakhala ndi chakudya chambiri cha 5-6 m'magawo ang'onoang'ono kuti asayambitse shuga m'magazi. Malo ofunikira amapatsidwa chakudya cham'mawa chokhala ndi matenda ashuga, omwe sayenera kudumphidwa.

Chakudyachi, chomwe chimathandiza kuyambitsa kagayidwe kachakudya atagona, chimapatsa mphamvu, michere ya tsikulo. Mankhwala ambiri omwe amathandizira kuchepetsa kuchuluka kwa glucose amatengedwa ndi chakudya cham'mawa.

Zakudya za anthu odwala matenda ashuga zimakhala ndi zakudya zomwe zimakhala ndi GI pansi pa 50 mayunitsi. Nthawi yomweyo, zakumwa za GI, zotsekemera, zipatso zimawerengedwa.

Chakudya cham'mawa cha matenda ashuga amtundu wa 2 chimaphatikizapo zakudya zosiyanasiyana. Amakwaniritsa bwino njala, amapereka chamoyo ndi mavitamini, mchere. Thupi limazigaya pang'onopang'ono chifukwa cha kuchuluka kwa fiber, zomwe zimapangitsa kutsika kwa glucose pang'onopang'ono kulowa m'magazi.

Maphala othandizira am'mawa a shuga a shuga a GI:

• ngale balere - mayunitsi 22
• mphodza zobiriwira - mayunitsi 22
• mphodza wofiira - 25 mayunitsi
• chimanga - magawo 35
• quinoa - 45 mayunitsi
• Bulgur - 48 magawo
• oatmeal - 49 mayunitsi
• mpunga wa bulauni - 50 mayunitsi
• buckwheat - 50 mayunitsi.

Kugwiritsa ntchito dzinthu nthawi zonse pakudya kwam'mawa ndi matenda a shuga kumathandiza kulimbana ndi kunenepa kwambiri, kumathandizira kugaya chakudya pamimba ndi chiwindi. Zakudya zamafuta m'zakudya zimalimbitsa mitsempha yamagazi, zomwe zimachepetsa chiopsezo chokhala ndi zovuta za matenda ashuga.

Kukonzekera njere kwa odwala matenda ashuga, malamulo ena amatsatiridwa:

• phala yophika m'madzi,
• batala umasinthidwa ndi mafuta a masamba,
• osawonjezera shuga
• kukonza kukoma kumayika sinamoni, mtedza, zipatso zatsopano, zipatso zouma (shuga wochepa),
• kusunga zakudya mu chimanga, amaziwotcha usiku, m'malo mwakuwotcha kwachikhalidwe.

Kuchulukitsa kwa phala loyambirira kumakhudza shuga. Tikakulirapo tinthu tating'onoting'ono, timakhala tikugwiritsa ntchito kwambiri.

Kukhalapo kwa masamba mu zakudya za odwala matenda ashuga ndi gawo limodzi la zakudya. Muli michere yambiri, yomwe imagwirizanitsa chimbudzi, chimalimbitsa microflora m'matumbo. Masamba amakhala ndi mavitamini komanso michere yofunika yomwe imapereka njira za metabolic mthupi. Pamakhalidwe awo, mbale zimapangidwa kuti zithandizire kusiyanitsa zakudya zamagulu ashuga.

Masamba Ochepera a GI a Chakudya Cham'mawa:

• letesi -10 magawo
• tomato - magawo 10
• anyezi - magawo khumi
• kabichi yoyera - magawo 10,
• tsabola wobiriwira - magawo khumi
• broccoli -10 mayunitsi
• biringanya - 10 mayunitsi
• zukini - 15 magawo
• radish - magawo 15
• katsitsumzukwa - 15 magawo
• nkhaka - 20 magawo
• kolifulawa - 30 mayunitsi,
• nyemba zobiriwira - 30 magawo,
• kaloti waiwisi - 35 magawo,
• mbatata (mbatata wokoma) - 50 mayunitsi.

Pachikhalidwe, masamba ambiri amakhala othandizidwa ndi kutentha, omwe amawongolera kukoma kwawo, koma amakhudza phindu lakudya, nthawi zina amalimbikitsa GI. Chifukwa chake, karoti yaiwisi ili ndi mayunitsi 35, ndipo ikamawira - 70 mayunitsi. Zomwezi zimagwiranso ntchito kwa mbatata, zomwe GI yake imadzuka pambuyo pokonza. Lili ndi wowuma yambiri, osagaya mosavuta ndikuwonjezera shuga.

Komabe masamba omwe amalimbikitsidwa kuti azikhala ndi shuga wambiri ndi beets ndi maungu. Komabe, izi sizitanthauza kuti ayenera kusiyanitsidwa kwathunthu ndi zakudya. Zitha kuthiridwa, koma zochuluka.

Mapindu a masamba amawonjezeka mukamaphika zosaphika. Komabe, masamba ambiri amathandizidwa ndi kutentha. Zokonda zimaperekedwa pakuwotcha, kuphatikiza mumadzi anu, kuphika. Chakudya cham'mawa cha mitundu iwiri ya anthu odwala matenda ashuga chimakwaniritsidwa ndi saladi wa masamba atsopano, mbale ina ya zipatso kapena ya zipatso.

Katundu Wovomerezeka wa Omelet

Musaganize kuti omele adakonzedwa kuchokera ku mazira ndi mkaka wokha. Kukoma kwake kumatha kukhala kosiyanasiyana ndi masamba, bowa ndi nyama. Chachikulu ndichakuti onse ali ndi zopatsa mphamvu zopatsa mphamvu komanso GI.

Omelet yokonzedwa bwino imakhala chakudya chabwino cham'mawa komanso chakudya chamadzulo kwa wodwala yemwe ali ndi matenda ashuga. Mutha kuphika mwina ngati chokole kapena mwachangu mu poto ndikugwiritsa ntchito pang'ono mafuta a masamba. Njira yoyamba ndiyabwino kwa munthu wodwala matenda ashuga, chifukwa chake mumbale mumakhala mavitamini ndi michere yambiri othandiza.

Pokonzekera maelemaeleki, amaloledwa kugwiritsa ntchito zinthu zomwe zimakhala ndi GI yochepa komanso zopatsa mphamvu:

• Mazira (osapitirira amodzi pa tsiku, popeza yolk imakhala ndi cholesterol yambiri)
• Mkaka wonse
• Skim mkaka
• Tofu tchizi
• Chinyumba cha nkhuku
• Turkey
• Biringanya
• Bowa
• Tsabola wokoma
• Leek
• Garlic
• Tomato
• Nyemba zobiriwira
• Kholifulawa
• Broccoli
• Sipinachi
• Parsley
• Katsabola.

Zosakaniza zimatha kuphatikizidwa molingana ndi zomwe munthu amakonda za anthu odwala matenda ashuga.

Pansipa pazikhala maphikidwe ambiri omwe angakwaniritse kukoma kwanu ngakhale gourmet wambiri kwambiri. Wodwala matendawa amatha kusankha njira yabwino yopezera kukoma kwake. Zakudya zonse zimakhala ndi GI yotsika, zakudya zamafuta ochepa komanso chakudya chamafuta. Maomel oterewa amatha kudya tsiku lililonse, osawononga nthawi yambiri pokonzekera.

Omele achi Greek amadziwika ndi kukoma kwake kovutira, pomwe ali ndi zopatsa mphamvu zochepa. Imakonzedwa ndikuwonjezeranso sipinachi, komwe kwakhala kovomerezeka ku Europe, chifukwa cha mavitamini ndi michere yambiri.

Kuti mukonzekere, zosakaniza zotsatirazi zidzafunika:

1. 150 magalamu a sipinachi watsopano
2. 150 magalamu a champignon kapena bowa wa oyisitara watsopano,
3. Supuni ziwiri za tofu tchizi,
4. Wochepa anyezi
5. Azungu atatu azira.
6. Kuphika mafuta ophika,
7. Masamba angapo a parsley ndi katsabola,
8. Mchere, tsabola wakuda pansi.

Chekani anyezi ndi bowa ndikuwathira poto yotentha, kuwira pamoto wochepa kwa mphindi zisanu. Zofunika kudziwa nthawi yomweyo kuti madzi pang'ono ayenera kuwonjezeredwa ku mafuta a masamba mukamaphika. Pambuyo pang'onopang'ono, ikani masamba osakaniza pambale ndikusakaniza ndi mapuloteni. Kenako ayikeni pamoto kachiwiri, onjezani tchizi chosenda bwino cha tofu, sipinachi ndi kusakaniza, mchere ndi tsabola kuti mulawe. Kuphika moto wochepa pansi pa chivindikiro. Tumikirani pokonza omele achi Greek ndi zitsamba.

Osachepera wathanzi komanso chokoma omelette Chinsinsi ndi broccoli ndi tofu tchizi. Zapezeka kuti ndi wokongola kwambiri. Ma seva anayi adzafunika izi:

• Supuni imodzi ya mafuta masamba
• 200 magalamu a broccoli
• Anyezi imodzi sing'anga
• Mazira atatu
• Masamba angapo a katsabola ndi parsley,
• Mchere, tsabola wakuda - kukoma.
• 100 magalamu a tchizi wopanda mafuta.

Poyamba, mwachangu broccoli wosankhidwa bwino ndi anyezi m'mphete zopendekera pamoto waukulu, ndikofunikira kuchita izi mu saucepan, ndikuwonjezera madzi pang'ono ndi mafuta a masamba. Kuphika kwa mphindi zisanu, oyambitsa mosalekeza.

Phatikizani mazira ndi mchere ndi tsabola wakuda, kumenyedwa mpaka chithovu chobiriwira chikapangidwa. Mutha kugwiritsa ntchito whisk, koma chosakanizira kapena chosakanizira pamenepa ndiye njira yabwino kwambiri. Thirani dzira kusakaniza mumasamba okazinga mu poto, ndikuthira pansi moyenerera. Kuphika kutentha kwapakatikati kwa mphindi ziwiri kapena zitatu. Finyani omelet ndi tchizi, woyamba kumuphwanya ndi manja anu. Kuphika wina mphindi zisanu pa moto wochepa pansi pa chivindikiro.

Ndikofunikira kuyang'ana kukongola kwa omelet ikamera, ndiye kuti kuphika kwatha. Finyani mbale yomaliza ndi zitsamba.

Tumikirani omelet iyenera kukhala yotentha mpaka "itagwedezeka."

Kodi mafinya ndi chiyani?

Monga tanenera kale, mazira omwe ali ndi michere yambiri ndi chakudya chokwanira. Koma amaloledwa kudya ndi nyama kapena mbale zovuta zam'mbali. Mokulira, zakudya zam'magulu a ashuga zomwe zimakhala ndi matenda ashuga ziyenera kukhala gawo lalikulu la zakudya, chifukwa ndizo zomwe zimakhutitsa thupi ndi mavitamini komanso mphamvu.

Monga mbale yakumbuyo, masamba ophikika ndi abwino kwa omelet yosavuta (yopangidwa kuchokera ku mazira ndi mkaka). Itha kupangidwa molingana ndi zomwe amakonda a matenda ashuga. analimbikitsa kutentha kutentha - chawotcha komanso pophika ophika, kotero masamba azikhala ndi zinthu zambiri zofunikira.

Pophika pang'onopang'ono, mwachitsanzo, mutha kuphika ratatouille. Pamafunika zinthu ngati izi:

1. Biringanya limodzi
2. Tsabola awiri okoma
3. Tomato awiri
4. Mmodzi anyezi
5. Ma clove angapo
6. 150 ml ya madzi a phwetekere,
7. Supuni imodzi ya mafuta masamba
8. Mchere, tsabola wakuda kuti mulawe,
9. Masamba angapo a katsabola ndi parsley.

Dulani biringanya, tomato ndi anyezi kukhala mphete, tsabola kukhala n'kupanga. Ikani masambawo muchidebe cha multicooker kapena stewpan wozungulira (ngati ratatouille adzaphika mu uvuni), mutatha mafuta pansi ndi mafuta. Mchere ndi tsabola masamba.

Kuti mukonzekere msuzi, muyenera kusakaniza madzi a phwetekere ndi adyo, omwe mumadutsa mu Press. Thirani msuzi ndi masamba ndikuyika njira ya "kupititsa" kwa mphindi 50. Mukamagwiritsa ntchito uvuni, kuphika ndi ratatouille pa kutentha kwa 150 ° C kwa mphindi 45.

Mphindi ziwiri musanaphike, kuwaza ndi zitsamba zosenda bwino.

Maupangiri ambiri azakudya

Aliyense wodwala matenda ashuga ayenera kudziwa kuti mndandanda wa shuga wambiri uyenera kukhala ndi zakudya zomwe zimakhala zochepa kwambiri mu GI. Mu matenda a shuga amtundu woyamba, izi zimateteza munthu ku jakisoni wowonjezera ndi insulin, koma mu mtundu wachiwiri sichingalole kuti matendawo alowe mu mawonekedwe odalira insulin.

Maphikidwe a omelet omwe aperekedwa pamwambapa ndi abwino kwa odwala matenda ashuga, pomwe akukhutitsa thupi ndi mavitamini komanso mphamvu kwa nthawi yayitali.

Kanemayo munkhaniyi akuwonetsa chinsinsi cha mtundu wa omele popanda kuwaza.

Mapira a mapira a shuga a mtundu 2

Odwala omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa pawokha pazakudya zawo, ndiye kuti pali zakudya zambiri zomwe zimapangidwira odwala matenda ashuga. Zakudya zonse zomwe zimaloledwa kuti zidyedwe zimangokhala ndi michere yokha yofunikira pakukula kwakuthupi komanso kuchira. Limodzi mwa malo ofunika kwambiri mu chakudya ichi ndi mapira. Mapira amatha kudyedwa mosasamala mtundu wa shuga. Ngati munthu ali ndi matenda ashuga amtundu wa 2, ndiye kuti, monga lamulo, amakhalanso ndi kunenepa kwambiri, phala yamtunduwu imakulolani kuti musakhale ndi kulemera kwambiri. Ndikofunika kukumbukira kuti kudya mokwanira komanso kuchita masewera olimbitsa thupi kumathandizira kuthana ndi matendawa komanso kubwezeretsa thanzi lanu.

Kugwiritsa ntchito mapira ndi chiyani

Millet imawonedwa ngati chinthu chothandiza kwambiri, makamaka kwa matenda ashuga. Kwa odwala, ndikofunikira kugwiritsa ntchito zakudya zomwe zimakhala ndi "refu" (zovuta) zamankhwala. Phula la mapira lokha limakhala ndi chakudya choterocho ndipo limatha kupatsa munthu zakudya zonse zomwe zimapatsa mphamvu munthu. Zakudya zamafuta zomwe zimalowa m'thupi la munthu zimagawika nthawi yayitali, choncho munthu sangathe kumva ludzu kwa nthawi yayitali, ndipo izi ndizofunikira kwambiri kwa matenda ashuga. Tiyeneranso kukumbukira kuti phala yotereyi imakhala ndi zinthu zambiri monga calcium, calcium ndi zinc, zomwe zimapatsa thupi zinthu zonse zofunika zomwe zitha kukonza metabolism. Katunduyu ndiwofunika kwambiri kwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri, chifukwa zakudya zonse zomwe zimadyedwa ziyenera kuwotcha mafuta opatsa mphamvu.

Millet amatha kupanga insulin, ndipo ngati mungagwiritse ntchito mankhwalawo limodzi, mutha kuyiwala za matenda anu kwanthawi yayitali. Ndikofunika kukumbukira kuti phala lotere silimayambitsa zovuta zilizonse, zomwe ndizofunikanso pakuchita bwino kwazinthu zonse. Ndikofunikira kwambiri kukonza phala yotero kuti ikhale yathanzi. Kwa matenda amtundu wa 2 shuga, ndikofunikira kudya phala popanda zina.

Ndikwabwino kugwiritsa ntchito maphunziro apamwamba kwambiri, amaonedwa ngati okonzedwa komanso opatsa thanzi kwambiri. Koma madokotala ali ndi lingaliro kuti ndibwino kusankhira mapira opukutidwa, kuchokera pomwe mungathe kukonza porridge yopanda thanzi, yomwe ili ndi mavitamini ambiri ndi mavitamini. Ngati munthu ali ndi matenda ashuga amtundu wa 2, ndiye kuti ndibwino kuphika phala yoteroyo mwina mumkaka wamafuta ochepa kapena m'madzi. Palibe chifukwa chomwe mungathe kuwonjezera shuga, ndipo ngati mukufuna kuwiritsa phala ndi batala, ndiye kuti muyenera kugwiritsa ntchito kuchuluka kochepa. Pokhapokha ndi pomwe phala lidzakhala lokoma komanso labwino kwambiri.

Mu mapira, mutha kuwonjezera dzungu ndi mkaka. Ngati mukufunabe kutsekemera phala kwambiri, tsopano pali mitundu yambiri ya shuga yomwe ingagwiritsidwe ntchito shuga, koma kugwiritsa ntchito kwawo kuyenera kuvomerezedwa nthawi zonse ndi dokotala. Kwa anthu omwe ali ndi matenda a shuga a 2, madokotala amalimbikitsa kudya osachepera supuni imodzi kapena mapira tsiku lililonse. Kukonzekera ufa wotere ndikosavuta, mapira, omwe amatsukidwa ndikuwuma bwino, amapera ufa. Kwa odwala matenda a shuga patsiku, ndikofunikira kumwa supuni imodzi yamadzi wamba kwa mwezi umodzi, izi zithandiza thupi kuchira msanga. Inde, chithandizo choterocho chili ndi zotsutsana. Ngakhale kuti ndi matenda amtundu wa 2 shuga, mapira amawotcha mafuta owonjezera ndipo sawotcha ayi, pali zotsutsana. Ndikofunikira kugwiritsa ntchito phala ngati iyi mosamala kwambiri, kwa anthu omwe ali ndi vuto la kudzimbidwa pafupipafupi, komanso kwa iwo omwe ali ndi vuto lotsika lam'mimba, komanso ndi hypothyroidism.

Mulimonsemo, wodwalayo ayenera kufunsa dokotala kuti amupatse upangiri, dokotala yekha ndiamene angapereke malangizo olondola komanso olondola, omwe azikhala ndi cholinga chopanga zakudya zoyenera komanso kusintha moyo wanu. Nthawi zina, ngakhale mothandizidwa ndi chakudya, ndi mtundu wofatsa wa shuga, chithandizo chamankhwala chimatha kukhala chosasamala. Koma ndikofunikira kukumbukira kuti kujambula kadyedwe kokhako kumatha kubweretsa zotsatirapo zowawa kwambiri. Ndi dokotala wodziwa bwino yekhayo yemwe angakhazikitse payekhapayekha zinthu zogulira zomwe zingagwiritsidwe ntchito komanso zinthu zomwe sizikulimbikitsidwa kuti zidyedwe, komanso kuwongolera mlingo wawo. Ngati mumwa mankhwalawa mozama, mutha kuchepetsa zovuta za matendawa, matendawa sachiritsidwa mpaka pamapeto, koma ndimathanzi oyenera, Zizindikiro zake zonse sizingawonekere kwa munthu ndipo munthu akhoza kukhala ndi moyo wabwino. Ndiye kuti, anthu otere akhoza kukhala odzaza.

Phindu ndi zovuta za phala la bulgur mu shuga

• Katundu wa Bulgur
• Zonse zokhudza zabwino za chimanga kwa odwala matenda ashuga
• Zomwe muyenera kudziwa zokhudza vutoli?
• Kuphika ngati gawo la matenda ashuga

Bulgur ndi phala lachilendo lomwe limafanana ndi mpunga wozungulira. Kugwiritsa ntchito kwake komanso kuphika kumabweretsa mafunso ambiri osati pakati pa anthu odwala matenda ashuga okha, komanso pakati pa amayi wamba. Komabe, musanayambe kugwiritsa ntchito mbewu monga chimanga, muyenera kusankha pazonse zomwe mungakonzekere, ngati pali zotsutsana.

Katundu wa Bulgur

Maphika omwe amaperekedwa amapangidwa kuchokera ku tirigu, mwachizolowezi kwa onse. Ndikofunikira kwambiri kuonetsetsa kuti dzina lomwe lakonzedwa lakonzedwa motsatira malamulo ndi malamulo onse. Chifukwa chake, mbewu za tirigu zimayenera kukololedwa pokhapokha pakucha "mkaka", ndiye kuti zokolola zimatsukidwa ndi madzi. Kenako chimangacho chimawuma padzuwa, ndipo zitatha izi amaphwanya. Makamaka ndi chiwonetsero cha algorithm chomwe aperekedwa, kugwiritsa ntchito kwa bulgur a mtundu 2 wa shuga ndikovomerezeka. Izi ndichifukwa chosungira zinthu zonse zopindulitsa, mavitamini ndi michere.

Zonse zokhudza zabwino za chimanga kwa odwala matenda ashuga

Phindu komanso zopweteketsa zomwe zimapezeka paphokoso la matenda ashuga sizinadziwika. Polankhula za izi, amatchera khutu makamaka pazinthu zofunikira. Chifukwa chake, bulgur wa matenda ashuga:

• zimaphatikizapo folic acid,
• muli mavitamini A, PP, B5 ndi B1,
• Amadzitamandira pazinthu zingapo, monga potaziyamu, magnesium, phosphorous ndi ena ambiri.

Tiyenera kukumbukira kuti bulgur imakhala yodzaza ndi CHIKWANGWANI, chifukwa chake zimathandizira kubwezeretsa zochitika zolimbitsa thupi ngakhale zitakhala zolimbitsa thupi kwambiri.

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Nthawi yomweyo, ndikofunikira kukumbukira zopatsa mphamvu za calorie, zomwe pachifukwa ichi ziyenera kugwiritsidwa ntchito polimbana ndi matenda ashuga osaposa 100 magalamu. kwa nthawi imodzi.

Malinga ndi akatswiri, kugwiritsa ntchito bulgur pafupipafupi kudzathandizira muubwino wa mchitidwe wamanjenje. Ndi, makamaka, kukonza kusinthasintha, kuletsa kugona komanso kuwonjezera kukhumudwa. Zonsezi zimakhudza thupi, ndipo matenda ashuga amatha kulipiridwadi kwambiri.

Zinthu zina

Zakudya zabwino ziyenera kukhala zosiyanasiyana, za thanzi komanso zoyenera. Kwa odwala matenda ashuga, ndikofunikira kuti mupeze mapuloteni komanso michere yambiri.

Zinthu zopangidwa mkaka ziyenera kupezeka m'zakudya za munthu aliyense. Amapatsa thupi mapuloteni, ma amino acid, chakudya, mavitamini ndi zinthu zina. Calcium, yomwe imafunikira mafupa ndi mano athanzi, imapezeka mu mafuta ambiri amkaka.

Kupatsa thupi kuchuluka kwa calcium tsiku lililonse, ndikokwanira kumwa kapu imodzi ya mkaka tsiku lililonse. Zopatsa mkaka wowonda zimakhala ndi ma microclopathy omwe amathandizira microflora m'matumbo ndikuthandizira chitetezo chokwanira.

Chakudya cham'mawa, wodwala yemwe ali ndi matenda ashuga ndi oyenera mkaka ndi mkaka. Zakudya zamafuta ochepa kapena zamafuta ochepa zimatengedwa kuti ndizosankha. Izi zitha kukhala ma yogati, tchizi chosasinthika, tchizi tchizi ndi zinthu zina mkaka wopanda mafuta. Zopatsa mkaka wa GI pakudya cham'mawa kwa mtundu wachiwiri wa matenda ashuga:

• mafuta ochepera-kefir - magawo 10,
• tchizi chamafuta ochepa - 10,
• kirimu wowawasa 10% - 15 magawo,
• mkaka 2% - 30 magawo,
• soya mkaka - 30 mayunitsi
• mkaka wonse - mayunitsi 32,
• yogati yachilengedwe - magawo 35,
• yogati yopanda mafuta - mayunitsi 35.

Tchizi zimakhala ndi zero GI, kupatula tofu - 14 mayunitsi. Kumbukirani kuti tchizi zokhazikika ndizakudya zopatsa mphamvu kwambiri. Ngati mungasankhe chakudya cham'mawa, ndiye kuti muyenera kuyima pamitundu yokhala ndi mafuta ochepa.

Zakudya za matenda ashuga zimatanthauzanso kugawidwa kwa chakudya chofunikira kwambiri. Nthawi yomweyo, kudya mapuloteni kuyenera kukhala kwabwinoko kapena pang'ono.

Chakudya cham'mawa chokhala ndi matenda a shuga a 2, ma protein omele amapakidwa ndi masamba, tizidutswa tating'ono nyama. Ndikulimbikitsidwa kuti musadye mazira osapitilira 2 patsiku, ndikuchepetsa ma yolks. Zololedwa kuphatikiza nyama yotsamira, nsomba zopanda mafuta. Chakudyacho chimapangidwa kuti chichepetse mafuta a nyama ndi chakudya chamafuta, omwe amazilowetsa mwachangu.

Zakudya Zam'mawa Zapamwamba

Chakudya cham'mawa chimanyalanyazidwa ndi anthu ambiri chifukwa cha kusowa kwa njala, kulakalaka m'mawa. Anthu odwala matenda ashuga sayenera kusokoneza chakudya chomwe chimathandiza shuga wokwanira magazi.

Zakudya si sentensi kwa odwala matenda ashuga. Ichi ndiye chipulumutso chake. Zakudya zosiyanasiyana zimathandizira kukonza menyu, kukwaniritsa zosowa za thupi. Chakudya cham'mawa cha matenda a shuga a 2 chimakonzedwa kuchokera ku mazira, nyama, masamba, chimanga, zinthu zamkaka.

Chitsanzo cha momwe matenda ashuga angakhalire:

• phala lophwaphika, dzira lophika, tiyi wopanda shuga,
• phala ndi chinangwa, peyala, mkaka,
• omelet kuchokera mazira 1-1,5 ndi masamba, yogurt yamafuta ochepa,
• tchizi chopanda mafuta chopanda mafuta ndi zipatso, koko.

M'mawa m'mawa wodwala matenda ashuga, maphikidwe osiyanasiyana a zikondamoyo, masaladi, ma casseroles osiyanasiyana amapangidwa. Zakumwa zimaperekedwa ndi othandizira a shuga kapena osaphatikizidwa.

Zikondamoyo za Buckwheat

Zosakaniza: 250 g ya ufa wa buckwheat, 250 g wopanda kefir wopanda mafuta, 250 g madzi, mazira 2, uzitsine wa mchere, zotsekemera, supuni ya mafuta a masamba. Kirimu: 150 g wopanda wowawasa zonona.

Choyamba kumenya mazira. Amawonjezera ufa, mchere, shuga. Sakanizani zonse bwino. Kefir ikhoza kuthana ndi kusintha kwa mtanda, chifukwa chake ufa umatha kuwonjezedwa pakuphika. Madzi ofunda amawonjezeredwa ndikuphatikizidwa. Yopaka ngati zikondamoyo. Kwa zonona, wokoma amaphatikizidwa ndi kirimu wowawasa. Kirimu wowerengeka ndimakulungidwa mu chikondamoyo chomaliza. Zipatso zimawonjezedwa mkati kapena kuvala zikondamoyo.

Cottage Cheese Casserole

Zosakaniza: 250 g yopanda mafuta kanyumba tchizi, mazira 2, mchere, shuga.

Menyani mapuloteni bwino, onjezerani okoma kwa iwo. Finyani tchizi chofufumitsa ndi yolks, ikani sopo pang'ono. Phatikizani ma misa onse, sakanizani. Ikani chikombole chisanadze mafuta ndikuyika mu uvuni mu uvuni kwa mphindi 30 madigiri 200.

Dzira casserole

Zosakaniza: 2 mazira, supuni ya zonona wopanda wowawasa, 50 g ya champignons, 30 g tchizi, parsley, katsabola.

Preheat uvuni. Phatikizani mawonekedwe ndi mafuta a masamba ndikuphwanya mazira pamenepo. Ikani mchere wowawasa pamwamba, amadyera bwino. Gawo lotsatira kuti mupulumuke ma champignons, odulidwa kukhala mbale zowonda. Kuwaza ndi tchizi yokazinga. Ikani uvuni.

Mfundo Zopatsa Matenda a shuga

Musanayambe kulankhula za maphikidwe a kadzutsa a mtundu wina wa matenda ashuga, muyenera kumveketsa mfundo zodzigawa zogulitsidwa m'magulu ovomerezeka komanso osavomerezeka. Inde, nyama iliyonse yamafuta, zambiri zophika, zokometsera zambiri ndi maswiti, zakudya yokazinga ndipo, zambiri, zonunkhira zambiri ndi zokometsera zimasiyidwa pomwepo. Kutsatira malamulowa ndizothandiza kwa munthu aliyense, koma ndi mtundu wa 2 shuga ndikofunikira kuutsatira. Ngakhale zili choncho, simuyenera kuwaza phulusa pamutu panu, chifukwa zosankha zam'mawa ndizambiri, ndipo kuti apatse mndandandawu njira mwatsatanetsatane, ndibwino kuti mugawireko magawo otsatirawa:

• masamba ndi zipatso
• mbewu zosiyanasiyana
• zopangidwa mkaka
• zopangidwa ndi nyama
• zakumwa.

Pansipa tidzakambirana zambiri za magawo onsewa, koma chofunikira posankha chakudya china, njira iliyonse, njira ya wodwala aliyense amene ali ndi matenda a shuga a 2 (monga adokotala amafotokozera).

Masamba ndi zipatso

Zogulitsa zam'mawa zilizonse ziyenera kusankhidwa poganizira zomwe zili ndi GI ndi chakudya chamagulu, ndipo masamba omwe ali ndi zipatso amakhalanso osiyana.

Chifukwa chake, zipatso zokhala ndi matenda amtundu wa 2 ndizabwino kusankha izi: mphesa, malalanje, plamu, makangaza, mapichesi, ma apricots, mapeyala, tangerine. Zachidziwikire, simuyenera kunyalanyaza mitundu yonse ya zipatso monga raspberries, cranberries, sitiroberi, yamatcheri, gooseberries ndi ena.

Mwambiri, kusankha kumakhala kosiyanasiyana kotero kuti nkosavuta kutchula zomwe ndibwino kukana: zatsopano, ndiye, choyambirira, mavwende ndi maungu, koma china chilichonse ndi zotsatira za kusanja kwina. Izi zikutanthauza zipatso zamzitini, madeti, ophika kapena owiritsa kaloti, mbatata. Zoumba, zinanazi ndi nthochi mulinso kutali ndi zosankha zosasangalatsa, zomwe zimasankhidwa bwino mpaka pang'ono.

Mutha kukhala ndi chakudya cham'mawa chaching'ono kapena ma mphesa ochepa, koma mitundu yambiri ya mavitamini komanso saladi wa zipatso. Mwachitsanzo, mutha kuchita izi:

• 300 gr kabichi yoyera
• imodzi - nkhaka ziwiri,
• tsabola awiri,
• atatu mpaka anayi tbsp. l mafuta a azitona
• mmodzi tsp wokoma,
• theka la gulu la parsley,
• zaluso zapansi l viniga
• 50 gr cranberries
• mchere kulawa.

Ndasambitsa kabichi muyenera kudulidwa, ndiye kuwaza ndi mchere, kusakaniza ndikusinthira ku mbale ya saladi. Tsabola, atachotsa kale njerezo, amaduladula m'mphete zikuluzikulu ndikuwonjezera pamenepo pambuyo pamakomawo. Kuwaza ndi mafuta pamwamba ndikusakaniza. Kukonzekera kuvala, muyenera kusakaniza mafuta, zotsekemera ndi viniga m'mbale yaying'ono, pomwe saladi yake ndi yake marinade. Pamwamba imatha kukongoletsedwa ndi cranberries.

Maphala am'mawa

Kupanga phala chakudya cham'mawa, m'njira yake, ndichisankho chabwino kwambiri kwa odwala matenda ashuga amitundu iwiri, chifukwa chimanga chili, koyamba, michere yambiri yothandiza, ndipo chachiwiri, amakhala ndi mphamvu yayikulu, yomwe ingathandize thupi m'mawa kupeza zofunika mphamvu tsiku lonse. Pazosankha zowonekera kwambiri komanso zosavuta, balletwheat imatha kutchedwa kutsatiridwa ndi oatmeal, mpunga, barele, tirigu ndi mbewu zina. Musaiwale za chimanga ndi ngale ya barele, popeza ndi otsika-kalori, komanso kutengeka mosavuta ndi thupi.

Samalani

Malinga ndi WHO, chaka chilichonse padziko lapansi anthu 2 miliyoni amafa chifukwa cha matenda ashuga komanso zovuta zake. Pokhapokha pakhale thandizo loyenerera la thupi, matenda ashuga amabweretsa mavuto osiyanasiyana, pang'onopang'ono kuwononga thupi la munthu.

Mavuto ambiri omwe amakonda ndi awa: matenda ashuga a m'mimba, nephropathy, retinopathy, zilonda zam'mimba, hypoglycemia, ketoacidosis. Matenda a shuga amathanso kupititsa patsogolo chotupa cha khansa. Pafupifupi nthawi zonse, wodwala matenda ashuga amwalira, akulimbana ndi matenda opweteka, kapena amasintha kukhala munthu weniweni wolumala.

Kodi anthu odwala matenda ashuga amatani? Endocrinological Research Center ya Russian Academy of Medical Sayansi yakwanitsa kupanga mankhwala omwe amachiritsiratu matenda ashuga.

Pulogalamu ya Federal "Health Health Nation" ikuchitika, mkati mwa momwe mankhwalawa amaperekedwa kwa aliyense wokhala ku Russian Federation ndi CIS ZAULERE . Kuti mumve zambiri, onani tsamba lovomerezeka la MINZDRAVA.

Pofuna kuti musadye phala lopanda kanthu, mutha kuwonjezera zonse zomwezo masamba kapena zipatso, kuyesa momasuka mbali iyi. Chifukwa chake phindu la mbaleyo lidzakhala lokwera kwambiri, ndipo sudzakhala wotopetsa ndi mawonekedwe awo.

Zinthu zamkaka

Ndi zinthu zamkaka, chilichonse ndi chovuta kwambiri kuposa zigawo zomwe tafotokozazi, koma ndizofunika kukonza, chifukwa thupi limafunikira chakudya choterocho. Poyamba, muyenera kumvetsetsa mfundo iyi: "mkaka" wokhala ndi matenda a shuga a 2 uyenera kukhala wopanda mafuta momwe ungathere, wopanda mafuta kwathunthu. Kupanda kutero, mutha kuyambitsa vuto losafunikira ku thanzi. Mwachitsanzo, tchizi chokhala ndi mafuta ochepa kapena yogurt yachilengedwe imakhala ndi GI ya 30-30 yokha, yomwe ili yovomerezeka kwa odwala matenda ashuga. Izi zimaphatikizanso mkaka, kotero idyani 200 - 300 magalamu a chakudya cham'mawa. curd kapena kumwa kapu mkaka ndi chisankho chanzeru.

Kefir sikuvulaza thanzi la wodwala yemwe ali ndi matenda ashuga, koma simuyenera kuzunza batala kapena kirimu wowawasa. Pazifukwa zowonekera, muyenera kusiya ayisikilimu wokhazikika.

Malinga ndi imodzi mwaphikidwe ambiri, pophika muyenera:

• kapu imodzi yamkaka,
• magalasi anayi amkaka
• awiri tbsp. l shuga wogwirizira
• 20 gr. batala
• vanillin, mchere.

Mkaka, womwe umathiridwa mu poto, umawotedwa pamoto, pambuyo pake vanillin, mchere ndi wokoma zimatsanulidwa motsatana pamenepo. Pambuyo pake, buckwheat imathiridwa mu poto, yomwe m'mbuyomu inkatsukidwa ndikutsukidwa, ndikuloledwa kuwira. Pambuyo pake, onjezani batala ku phala, chotsani moto ndikutseka poto ndi chivindikiro. Phala liyenera kusakanizidwa pafupipafupi kuti lisapangidwe filimu ya mkaka, ndikuphika kwa pafupifupi theka la ola, ndikuyang'ana kukonzekera kuti mulawe. Poto wochotsa mu chitofu ndi wokutidwa thaulo ndikuloledwa kupatsa kwa mphindi 10 wina. Ndikosavuta kuphika chakudya ichi ngati pali multicooker, chifukwa nawo maphikidwe omwewo simufunikira nawo nawo ntchito yophika - mode apadera mu multicooker azitha kuthana ndi ntchitoyi.