Momwe mungachepetse shuga m'magazi - njira zonse zotheka

Ndi zakudya ziti zomwe zimachepetsa shuga m'magazi a shuga - Zakudya zopatsa thanzi komanso zakudya

Amawongolera shuga, monga lamulo, anthu omwe ali ndi matenda a shuga kapena onenepa kwambiri. Madotolo akuti ndi kusankha koyenera kwa mankhwala pazakudya zawo momwe momwe zimakhalira pakumwa mankhwala zitha kuchepetsedwa kwambiri. Kupatula apo, ngati muphatikiza zinthu zomwe zimachepetsa shuga mumenyu, izi zimangochepetsa katundu pancreas, pomwe njira yopanga insulin imadalira.

Ndi zakudya ziti zomwe zimapangitsa shuga

Sitinganene kuti chinthu china chimatsitsa shuga; Mutha kugwiritsa ntchito zinthu ngati izi mopanda malire. Komabe, kuti mupeze zakudya zotere, ndikofunikira kumvetsetsa index ya glycemic (GI) ndikuyang'ana kwambiri. Chifukwa chake, pazinthu zomwe zimatsitsa mafuta a glucose, GI yotsika imakhala ndi khalidwe.

GI ndi chiyani?

GI imamvetseka ngati chisonyezo chomwe chimatsimikiza kuchuluka kwa shuga m'magazi omwe amamwa pazinthu zilizonse.

GI yotsika kwambiri, yomwe ndi magulu asanu, ndi ya soya tofu tchizi ndi nsomba zam'nyanja. Masamba a saladi, zukini, dzungu, kabichi amakhalanso ndi chizindikiro choyenera cha digito (magawo 15), omwe amawonedwa kuti ndi ovomerezeka kwa anthu odwala matenda ashuga.

Anthu odwala matenda ashuga adzapindula ndi zakudya zomwe zimakhala ndi GI zosaposa 50 magawo.

Zosankha zachitsanzo za zakudya za matenda amitundu iwiri komanso kunenepa kwambiri

Izi zikuphatikiza:

• zipatso zilizonse pafupifupi
• ikani mtedza,
• masamba opanda malire
• mpendadzuwa
• nsomba zam'nyanja
• yogati
• chinangwa
• amadyera
• zokometsera
• bowa, etc.

Madokotala akutsimikiza kuti ngati mndandanda wa odwala matenda ashuga ali theka la zakudya zomwe zili pamwambapa, ndiye kuti izi zingakhudze kwambiri moyo wake.

Ndi masamba ati omwe ali athanzi

Masamba ndi othandiza kwa odwala matenda ashuga mwanjira iliyonse: yaiwisi, yophika, yoyendetsedwa, yodyeka. Ali ndi mavitamini ndi fiber yambiri, zomwe zimakhudza bwino kuchuluka kwa shuga.

Zabwino kwambiri zamasamba zochepetsa magazi a m'magazi ndi izi:

• nyemba
• Yerusalemu artichoke
• saladi
• uta
• adyo
• kabichi - mitundu yonse,
• sipinachi
• biringanya
• radishi
• udzu winawake
• mpiru
• tsabola wokoma
• nkhaka
• nsapato
• katsitsumzukwa
• tomato
• zukini.

Sipinachi imakwaniritsa thupi ndi magnesium, yomwe imathandizira kuwongolera shuga. Masamba obiriwira amakhala ndi shuga wambiri.

Zipatso ziti zomwe zili ndi phindu

Zipatso zomwe zimaphatikizidwa pamndandandandawu zimakhala ndi mayeso a glycemic osaposa 30, zomwe ndizofunikira kwambiri pakudya odwala matenda ashuga.

Cherry ndiwothandiza kwambiri, ndi antioxidant ndipo nthawi yomweyo gwero la CHIKWANGWANI limagwira msanga popanda kukhalapo kwa zopatsa mphamvu zochulukirapo.

Ndimu imatha kuchepetsa mphamvu ya zakudya zomwe zadyedwa ndi glycemia wambiri. Izi ndichifukwa cha vitamini C, rutin ndi limonene.

Maapulo (osasulidwa) amakhazikitsa shuga wodwala wamagazi. Avocados imatha kuwonjezera insulin chifukwa cha mafuta a monounsaturated. Kuphatikiza apo, ili ndi mavitamini ambiri: chitsulo, folic acid, mkuwa, phosphorous, potaziyamu, magnesium, mapuloteni.

Mndandanda wa Zipatso zovomerezeka ndi matenda a shuga

Zonunkhira zabwino

Zonunkhira zomwe zimakhudza shuga m'magazi zimaphatikizapo izi:

Zonunkhirazi sizitha kunyalanyazidwa, ngati mukufuna kuchepetsa shuga, chifukwa ndiwotchuka chifukwa cha kulemera kwawo mu fiber, zinthu zachilengedwe za polyphenols, magnesium. Chifukwa chake, ndikofunikira kudya sinamoni tsiku lililonse supuni ya 0,25. Ngati mumakonda kuchita izi kwa masabata atatu, mutha kuwona kuchepa kwa shuga ndi 20%.

Adyo watsopano amatha kusintha kapangidwe ka insulin, ndipo izi zimachepetsa kwambiri kupezeka kwa shuga m'magazi.

Monga tanena kale, fiber imalepheretsa kuyamwa kwa magazi m'magazi, potero kumasula thupi kuizoni. Omwe amayimira kwambiri fiber ndi mtedza, mbewu ndi nyemba.

Ndikofunika kwambiri m'mawa kudya chakudya cham'mawa ndi oatmeal, makamaka ngati peyala ndi mbewu zimawonjezedwa.

Mtedza wowerengeka womwe umagwiritsidwa ntchito pafupipafupi (osapitirira 0,05 kg) ungachedwetse kugwiritsidwa ntchito kwa shuga m'magazi, kuchepetsa milingo yake kangapo. Mtedza umakhala ndi mafuta, utsi, ndi mapuloteni. Mitundu yotsatsira mtedza iyi imawonedwa ngati yofunika kwambiri:

Zakudya zomwe zimakonzedwa ndi nyemba kapena mphodza zingathe ndipo ziyeneranso kuphatikizidwa muzakudya zanu za tsiku ndi tsiku. Amakhutitsa chiwalo chofooka ndi michere yamafunika, mapuloteni, ndipo sizipitilira zomwe zimakhazikitsidwa ndi kaboni.

Zakudya Zopatsa Zakudya Zosiyanasiyana

Mndandandandawu umaphatikizapo zinthu zotsatirazi:

• moni
• mkate wambiri
• masamba ophika,
• skim mkaka
• nsomba m'chiuno,
• nyemba zophika soya
• oyisitara
• sardine
• mwanawankhosa
• fillet nkhuku,
• mphodza
• pasitala - mbewu zonse zokha,
• ma almond
• chipatso cha mphesa.

Ponena za zoletsa, ndizochepa zomwe zimayikidwa pa maswiti.

Momwe mungachepetse shuga ndimagazi wowerengeka

Mankhwala wowerengeka, pali maphikidwe ambiri osangalatsa komanso odabwitsa omwe amapereka zotsatira zabwino kwambiri ndikuchepetsa shuga la wodwalayo.

Poyamba pali mwatsopano masamba ofinya. Pokonzekera zakumwa za zipatso, zinthu monga masamba monga mbatata, kabichi yoyera, Yerusalemu artichoke, ndi begundy Beets ndizoyenera. M`pofunika kumwa madzi theka la ola musanadye 1/3 kapu m'mawa ndi madzulo.

Anyezi sanakhale wogwiranso ntchito pazomwe amachita. Mafuta osenda ayenera kuledzera mosamalitsa 1 tbsp. l kawiri tsiku lililonse musanadye.

Ma inflorescence ogawana komanso masamba a clover nawonso adziwonetsa bwino. 1 tbsp. l muyenera kudzaza chikho cha magalamu 200 a madzi otentha, kwezani osachepera maola atatu. Iyenera kumwa chikho 1/3 katatu patsiku musanadye.

Malingana ndi mfundo yofananayi, mutha kukonzekera kulowetsedwa kwa masamba a bay, masamba a birch, wort wa St.

Kodi ndingagwiritse ntchito uchi ngati matenda ashuga a 2

Ndikwabwino kusintha zinthu zomwe zatchulidwazi pamtunda ndi mahatchi amunda, zipatso zamizere yoyera, masamba a nettle, ndi ma buluu. Komabe, pokonzekera kulowetsedwa ndi kugwiritsa ntchito, muyenera kuwonjezera mlingo wake pakadutsa awiri. Ngati mizu ya burdock ndi dandelion yayandikira, ndiye kuti mutha kuyika, galasi imodzi yokha ya madzi otentha idzafunika supuni imodzi pachomera chilichonse.

Zambiri za mita

Odwala omwe amapezeka ndi matenda osokoneza bongo amawonetsedwa kuyezetsa magazi masiku onse. Glucometer, yomwe ndi yosavuta kugwiritsa ntchito, imalola kuyeza kuchuluka kwa shuga kunyumba ndikupangitsa moyo kukhala wosavuta kwa odwala oterowo. Kangapo patsiku, ndizotheka kupeza zenizeni za chizindikirocho (shuga) ndikutsata momwe magwiritsidwe ntchito ochepetsera shuga amagwirira ntchito:

• Zakudya zoyenera (zinthu zomwe zimachepetsa shuga m'magazi),
• Kukonzekera kwachipatala
• Zochita zolimbitsa thupi
• Jekeseni wa insulin.

Ubwino wosatsimikizika wa chipangizocho umaphatikizaponso kuthekera kwawo kopeza kuchuluka kwa manambala, kulola, motero, kuwunikira momwe masinthidwe akusunthira shuga m'magazi. Kuwongolera kotereku kumakupatsani mwayi wofufuza momwe zochita zanu zimathandizira kuthetsa vuto lochepetsa shuga.

Matenda a shuga kunyumba. Patha mwezi kuchokera pamene ndayiwala za kudumphira shuga komanso kumwa insulin. O, momwe ine ndimavutikira, kukomoka kosalekeza, kuyimba mwadzidzidzi. Kodi ndapita kangati kwa endocrinologists, koma amangonena chinthu chimodzi - "Tengani insulin." Ndipo tsopano masabata 5 apita, popeza kuchuluka kwa shuga m'magazi ndikwabwinobwino, osati jakisoni imodzi ya insulin ndipo chifukwa chonse cha nkhaniyi. Aliyense amene ali ndi matenda ashuga ayenera kuwerenga!

Muyeso wowunika uyenera kuvomerezedwa ndi dokotala. Nthawi zambiri, ndimatenda a shuga a 2, 2 miyeso imatengedwa - m'mawa asanadye chakudya cham'mawa komanso chakudya chachiwiri masana. Wodwala wodwala matenda a shuga 1 amayenera kuwayeza pafupipafupi, pogwiritsa ntchito glucometer mpaka katatu pa tsiku.

Kuti muwone kulondola kwa chipangizocho, ndikofunikira kuchita pafupipafupi kuyeza, kupereka magazi kuti awunikiridwe ku chipatala. Olemba ena amalangizidwa kuchita sabata ino.

Musanagwiritse ntchito chipangizochi, konzekerani manja anu powasambitsa ndi madzi otentha.

Kulondola kwa chipangizochi kungayerekezedwe ndikuyerekeza zotsatira za muyeso:

• Zomwe zapezedwa chifukwa cha magawo atatu mzere zimayenerana ndikugwirizana kwa 10%.
• Zambiri zomwe zimapezeka ndi glucometer, komanso zotsatira za kuwunika mu chipatalachi zikuyenera kufanana 20%.

Masamba ndi zipatso

Zinthu zopangidwa m'mundamo zimakhala ndi mavitamini ambiri komanso michere yambiri yomwe imalimbitsa ndi kulimbitsa thupi lathu lonse, ndipo fiber yomwe ilimo ingathe kuchepetsa kwambiri shuga. Masamba ndi zipatso mu shuga zimathandizira kagayidwe, chifukwa chake zinthu zonse zapoizoni zimamasulidwa.

Pakati pa masamba, ma biringanya, nkhaka, phwetekere, tsabola wa belu, zukini, amadyera, dzungu, broccoli, zoyera ndi kolifulawa, ndi ku Yerusalemu artichoke amadziwika kuti ndi amtengo wapatali. Mwa zipatso, apulo, lalanje, mphesa, blackcurrant, quince ndi jamu akulimbikitsidwa.

Pofotokoza zakudya ziti zomwe zimachepetsa shuga m'magazi, palibe amene angaime pa chipatso chimodzi kapena masamba, chifukwa chilichonse cha iwo chimakhala ndi phindu lina lanyama. Koma musatengeke kwambiri ndi kugwiritsa ntchito zinthu zachilengedwe, chifukwa zimakhala ndi glucose, zomwe shuga imayenera kukhala yochepa.

Monga lamulo, odwala matenda ashuga amakhala ndi thupi lofooka ndipo amafunikira chakudya choyenera komanso chosiyanasiyana. Maphala amphongo angadzaze thupi kwathunthu ndi mavitamini. Mwachitsanzo, oat ndi buckwheat mumakhala zinthu za lipotropic zomwe zimapangitsa kuti chiwindi chizigwira bwino ntchito. Ufa wamphongo ndi gawo lalikulu la odwala matenda ashuga. Ili ndi kalozera kakang'ono ka glycemic, kamene kamachepetsa shuga.

Millet porridge imakhala ndi lipotropic, yomwe imathandizira kuchepetsa kulemera kwakukulu mu odwala matenda ashuga. Chifukwa chogwiritsa ntchito pafupipafupi, ndizotheka kusintha mapangidwe a insulin ndikuchira matenda ashuga konse. Phula la tirigu limakhala ndi fiber yambiri, yomwe imathandizira kagayidwe kazinthu ndikuyenda bwino kwa chiwindi. Komanso zomwe zili pectin zimathandiza kuchotsa poizoni m'thupi.

Phala la barele limakhala ndi mapuloteni ndipo limalemeretsa thupi ndi zinthu zofunika kuziwofufuza. Pea imakulitsa kuyamwa kwa insulin ndi odwala matenda ashuga.

Chimodzi mwazamankhwala osagwiritsa ntchito polimbana ndi matenda ashuga chimawerengedwa kuti ndi germ ya tirigu yokhala ndi chiwerengero chofunikira kwambiri chotsata. Kilogalamu imodzi yamtunduwu imathandiza mabatani awiri azamasamba atsopano. Wheat zikumera zimathandizira komanso kuyeretsa komwe kumabwezeretsa thupi pamaselo a ma cell.

Zowaka mkaka wowonda

Kutchula zakudya zomwe zimachepetsa shuga m'magazi a shuga, munthu sangangotchulako zamkaka zamkaka zosakanikirana.

Anthu odwala matenda ashuga amalangizidwa kuti azitha kudya mkaka uliwonse wamafuta ochepa. Kefir, mkaka wophika wophika, yogati, tchizi cha kanyumba kamakhala ndi mapuloteni komanso zinthu zina, komanso amadzaza thupi ndi calcium ndi phosphorous. Amatengeka mosavuta ndikusintha maluwa amatumbo. Zowonda mkaka wowonda ndi kuphatikiza zipatso zimawerengedwa ngati ndiwo zochuluka mchere kwa odwala matenda ashuga. Mkaka wa Whey ndi wofunikira wamagazi.

Zakudya zam'nyanja

Ngati timayankhula za zakudya ziti zomwe zimachepetsa shuga ya magazi kwambiri, ndiye kuti tiyenera kutchulapo za mphatso zozama kuzama kwa nyanja.

Nsomba zam'nyanja sizingangotsitsa shuga, komanso zimalimbitsa mphamvu ya odwala matenda ashuga. Zakudya zam'nyanja zilinso ndi mchere wambiri, monga calcium, mkuwa, phosphorous, potaziyamu ndi chlorine, zomwe zimapangitsa kuti hemoglobin ndi mafuta ochepa a m'magazi. Nickel, manganese ndi cobalt zomwe zili muzinthu izi ndizofunikira pa kapamba, pomwe magnesium ndi chlorine zimathandizira kupanga insulin.

Banja la a legume ndilothandiza kwambiri polimbana ndi matenda ashuga. Ndi zakudya ziti zomwe zimachepetsa shuga la shuga m'magululi? Awa ndi malenje, nyemba, nandolo ndi soya - ndi nkhokwe yeniyeni ya mapuloteni komanso chakudya.

Popeza ma legamu amakhala ndi gawo lotsika la glycemic, ma enzyme amapangidwa omwe amachepetsa shuga, ndipo nthawi zina amateteza kumatenda a shuga.

Tiyeni tiwone zakudya zomwe zimachepetsa shuga m'magazi pazakudya zonunkhira.
Ndikofunika kudziwa ginger, adyo, cloves, sinamoni, komanso tsabola wofiira ndi wakuda. Zonunkhirazi zimakhala ndi mphamvu ya antioxidant, ndiye kuti, zimachepetsa makutidwe ndi michere ya organic ndikuphatikizika kwawo kudzera m'matumbo mucosa kulowa m'magazi. Izi zimathandiza kuchepetsa shuga.

Mankhwala

Matenda a shuga ndi matenda ogwirizana ndi kusokonezeka kwa kagayidwe kachakudya m'thupi, zomwe zikutanthauza kuti ntchito yake yayikulu ndikulipiritsa.

Matenda a pancreatic gland amakhala ndi mtundu wa matenda ashuga 1, chifukwa chomwe ma cell a beta satulutsa insulin yokwanira, ndipo nthawi zina satero. Poterepa, ndikofunikira kubwezeretsa chinthu kuchokera kunja ndi jekeseni.

Matenda a 2 a shuga amafunika kuwunika pafupipafupi magazi a shuga. Kuti izi zitheke, muyenera kumwa mankhwala ochepetsa shuga omwe adokotala amuuzani. Kuphatikiza apo, odwala ayenera kukhala ndi moyo wathanzi, kukana kumwa mowa ndi zakudya zamafuta, kuchita masewera olimbitsa thupi ndikutsatira zakudya zapadera.

Ndiye, ndizakudya ziti zomwe zimachepetsa shuga m'magazi a 2 shuga?

Kuti muchepetse shuga m'magazi, muyenera kudya zakudya zambiri zamafuta ndi madzi. Masamba amalimbikitsidwa kuti adyedwe yaiwisi kapena yofinya. Zakumwa zochepa zama calorie ziyenera kutsekemera. Izi sizingotsitsa shuga wamagazi anu, komanso kukukhalitsani bwino. Nyama ndi mkaka uyenera kudyedwa ndi mafuta ochepa. Maeleri ndi ma legamu amaloledwa kuti azikudya mopanda malire.

Zithandizo za anthu

Kuti mumvetsetse zakudya zomwe zimachepetsa shuga m'magazi msanga, muyenera kutembenukira ku maphikidwe a mankhwala azikhalidwe.

Ngakhale kuti makampani opanga mankhwala afika pamlingo wambiri, ndipo tsopano mankhwala othandizira matenda aliwonse angagulidwe ku pharmacy, maphikidwe a anthu nawonso sanathenso kufunika kwawo. Zosakaniza zachilengedwe zimatha kukhala zothandiza kwambiri pakusamalira matenda a shuga.

Ganizirani zakudya zomwe zimachepetsa shuga m'magazi kwambiri komanso zomwe zimaphika mankhwala azikhalidwe.

Mwachitsanzo, mankhwala abwino kwambiri ndi kusakaniza kwa zinthu zamitundu: nettle, dandelion ndi blueberries. Zinthu zophwanyidwazo zimathiridwa ndimadzi otentha ndikuumirizidwa kwa maola 8, pambuyo pake amamwa magalasi atatu tsiku limodzi.

Madzi a mbatata amaonedwa ngati mankhwala othandiza kwambiri. Imayenera kuledzera theka la ola musanadye, mamililita 100-200 kawiri pa tsiku.

Zotsatira zabwino zimatheka pokhapokha mutadya maapulo ocheperako 3-4 tsiku lonse.

Kefir yongopangidwa kumene ndi nyumba yopinikiza ndi sinamoni iyenera kuledzera pamimba yopanda kanthu kwa milungu iwiri.

Zotsatira zachangu zidzakhalanso ndi peyala yatsopano yatsopano. M`pofunika kumwa 50 ml katatu patsiku kwa masiku 15-20.

Madzi oyera owoneka bwino komanso onunkhira bwino okhala ndi zamkati.Imayenera kuledzera ma millilitere a 125 millipitone 2 pa tsiku.

Kuphatikiza pa timadziti, tikulimbikitsidwa kugwiritsa ntchito decoctions a burdock, mabulosi, mbuzi, comfrey. Chilichonse chomwe mungasankhe, musaiwale kufunsa dokotala za zomwe mwasankha molondola.

Zakudya za matenda ashuga pakatha nthawi

Chofunika kwambiri ndikudya chamagulu olimbitsa thupi nthawi yanthawi ya bere. Ganizirani zakudya ziti zomwe zimachepetsa shuga m'magazi panthawi yapakati.

Choyamba, zakudya zamtsogolo zamayi ziyenera kuphatikizapo masamba ndi zipatso, zomwe zimakhala ndi fiber yambiri. Amalimbikitsidwa kuti azidyedwa yaiwisi kapena yophika. Zipatso ziyenera kusankhidwa ndi zakudya zochepa za fructose ndikudya pokhapokha mutatha kudya.

Malonda am'madzi amayenera kudyedwa pang'ono chifukwa cha chakudya chamafuta ambiri. Lokoma ayenera kugwiritsidwa ntchito potsekemera kuphika.

Pochulukitsa, mutha kudya nyama zamtundu wochepa ndi nsomba, ndibwino kuziziritsa.

Zopangira mkaka wowonda ziyenera kusankhidwa kokha ndi mafuta ochepa.

Zofunikira kwambiri panthawiyi ndi mbewu monga chimanga (makamaka buckwheat, tirigu ndi chimanga), zomwe, chifukwa cha zomwe zili lipotropic m'mapangidwe awo, osangokulitsa kuchuluka kwa shuga m'magazi, komanso zodzaza thupi ndi ma microelement ofunikira. Kuphatikiza apo, kupezeka kwa zakudya monga chimanga mu zakudya kumabweretsa phindu ku cholesterol.

Kuwona malingaliro omwe ali pamwambapa, mudzakwaniritsa zotsatira zomwe mukufuna - kuchuluka kwa shuga pamakhala koyenera nthawi zonse.

Kodi ndi zakudya ziti zomwe zimathandiza kuchepetsa magazi?

Ambiri a endocrinologists amalimbikitsa kuti odwala awo azidya mopepuka komanso mosiyanasiyana, asamadye kwambiri komanso asamadye shuga. Uphungu wabwino, koma kodi onse odwala matenda ashuga amamvetsetsa bwino zomwe adotolo amatanthauza ndi mawu oti "shuga"? Zochita zimawonetsa kuti si onse. Izi sizitanthauza kuti sungangoyika shuga mu tiyi ndikuwaphika ndi maswiti. Shuga wobisika amapezeka muzinthu zambiri, ndipo zimavuta kudziwa ndi maliseche.

Osangokhala shuga mu lingaliro lokhazikika la mawu omwe ali ndi chiwopsezo kwa odwala matenda ashuga. Zakudya zokhazikika, ndipo zakudya zilizonse zopatsa mphamvu zamankhwala, zimapangitsa kuwerengera kwa mita kumawonekera.

Izi zikachitika, wosautsikayo amavulaza insulin mwachangu ndikumwa mankhwala omwe amaletsa "kufinya" kwamoto. Koma machitidwe oterewa ali ndi vuto latsopano - njira za hypoglycemia. Mapeto ake ndiwodziwikiratu: muyenera kuyesa kuyang'anira shuga yanu yamagazi. Ndipo mutha kuchita izi pokhapokha podzaza ndi mndandanda wathunthu wazinthu zomwe zili zololedwa komanso zoletsedwa, komanso kugwiritsa ntchito glucometer yolondola nthawi zonse. Kugula zida zapamwamba zamankhwala zokhala ndi miyezo ya shuga ya magazi ndi ntchito yayikulu! Ngati chipangizocho "chagona", kuyesetsa kwanu kuti thanzi lanu likhale lolimba lidzatha.

Mukasinthira zakudya zamafuta ochepa, mkati mwa masiku ochepa, zosintha zabwino zoyamba ziwoneka: shuga yamagazi imachepa pang'onopang'ono ndikuwundana pamlingo woyenera. Pakadali pano, chinthu chachikulu sikuti mupumule ndikupitiliza kutsatira zakudya zomwe mwasankha.

Poyamba, zakudya zitha kumawoneka ngati zazing'ono komanso zosazolowereka, koma mwina zimatheka chifukwa simunaphike zakudya zamasiku onse zomwe zili ndi zochepa zam'mafuta. Ndikhulupirireni, mitundu ya zosakaniza idzakhala yotakata, kenako zonse zimatengera malingaliro anu oyang'ana. M'malo mwake, pali chifukwa chimodzi chokha chosasinthira zakudya zamafuta ochepa - vuto lalikulu la impso, lomwe tidzakambirana pambuyo pake.

Zakudya zama carb ochepa komanso matenda a shuga a nephropathy

Ndizovuta kwambiri kwa odwala matenda a shuga, omwe ayamba kale kupanga zovuta mu impso - matenda ashuga nephropathy. Ngati tikukamba za gawo loyambirira, ndiye mothandizidwa ndi chakudya chamafuta ochepa, mutha kungopulumutsa impso ku kusokonezeka kwathunthu. Zakudya zamafuta zochepa zomwe mumadya, nephropathy imayamba pang'onopang'ono.

Ngati vuto la impso lafika kale pa gawo lomaliza, ndipo kuchuluka kwa kusefedwa kwamafinyidwe kwatsika mpaka 40 ml / mphindi ndipo kutsata molingana ndi zotsatira za kusanthula, sikuti ndikosathandiza, komanso koopsa kufunafuna thandizo kuchokera pakudya chamafuta ochepa.

Ndiye chifukwa chake, musanadye kwambiri zakudya zanu, muyenera kufunsa dokotala wanu wodziwa zam'mimba ndikuyang'aniridwa mu labotale. Ndi dokotala yekhayo amene angaganize za kubwereza zakudya zamagulu ashuga.

Mfundo zoyenera zopatsa thanzi za mtundu 1 ndi matenda ashuga 2

Tisanakambirane mwatsatanetsatane zomwe ndizogulitsa, komanso kuchuluka kwake, tikulimbikitsidwa kuti mudye, tiyeni tifotokozere njira yodziwika bwino yochitira mtundu 1 ndi mtundu 2 wa matenda ashuga:

Pezani mita yabwino ya glucose yoyenera, ndipo muziigwiritsa ntchito pafupipafupi posankha zinthu zoyenera ndikukhala ndi menyu wolondola. Nkhani yopulumutsa sayenera kuukanso, chifukwa mupezeka mutasweka chifukwa chamadwala osayenera, osatchulanso kuti pamapeto pake mudzadwala.

Sungani buku la zopatsa thanzi ndikuphunzira kukonza zakudya zanu kwa masiku angapo, makamaka sabata lisanachitike,

Tsatirani zakudya zamafuta ochepa ndipo yesetsani kukana chiyeso chodya zakudya zoletsedwa, chifukwa lingaliro lililonse laling'ono limasanduka vuto lalikulu kwa odwala matenda ashuga.

Onani kuchuluka kwa shuga m'magazi anu ndikusintha Mlingo wa insulin ndi mankhwala ochepetsa shuga kufikira mutakwanitsa kukhala oyenera. Ngati muli ndi matenda ashuga amtundu wachiwiri kapena woyamba, koma modekha, mwina zakudya zamafuta ochepa zingakuthandizeni kusiya mankhwala,

Yendani pafupipafupi, osagwiranso ntchito kuntchito, yesani kugona osachepera maola 8 patsiku, komanso kuchita masewera olimbitsa thupi pafupipafupi. Ngakhale kwa odwala omwe ali ndi kulemera kwakukulu komanso matenda ochulukirapo, ndizotheka kusankha masewera olimbitsa thupi.

Pankhani ya mtengo: m'milungu yochepa chabe yochepetsedwa pamakudya ochepa a carb, mutha kusintha bajeti yanu posunga mankhwala a insulin ndi carbohydrate-metabolizing. Ngakhale chithandizo chotere sichingasiyidwe kwathunthu, mankhwalawa adzachepetsedwa kwambiri mulimonse. Ndipo koposa zonse - mutha kusiya kudandaula za kuchuluka kwadzidzidzi m'magazi a shuga ndi zotsatira zowopsa za izi. Mitsempha yamafupa sidzachedwa kukhudza thanzi lanu.

Tsopano lingalirani za mfundo za chakudya chochepa kwambiri cha chakudya.

M'pofunika kudya zosaposa 120 g zamakoko tsiku lililonse (odwala matenda ashuga - 60-80 g), ndiye kuti mudzakhala ndi inshuwaransi yotsimikizika chifukwa chowonjezeka shuga. Ndikofunikanso kuti musamadye zakudya izi nthawi imodzi, koma mugawikane magawo atatu masana. Izi zikuthandizani kuti musunge maselo a beta a kapamba, ofunika kwambiri kuyendetsa njira ya matenda ashuga,

Chotsani pa menyu wanu zinthu zonse zomwe zimakhala ndi shuga wopanda shuga, kapena zosintha msanga shuga. Sikuti amangokhala makeke ndi maswiti. Mbatata wamba, phala kapena pasitala sizikhala zovulanso kwa anthu odwala matenda ashuga, chifukwa wowuma omwe amapezeka momwemo amakhala glucose ndikuyambitsa thanzi. Zogulitsazi ndizowopsa zomwe zimabweretsa mavuto, chifukwa mumadya maswiti amodzi kapena awiri, ndipo pasitala yokhala ndi gravy imatha kupukuta mbale,

Sinthani kuchokera kumakudya atatu patsiku mpaka pakudya kanayi kapena kasanu patsiku, ndipo khalani pansi pokhapokha ngati muli ndi njala. Kuchokera patebulo muyenera kudzuka ndikumva kukoma kosangalatsa m'mimba.

Ndikwabwino kupanga magawo kuti pachakudya chilichonse muzilandira kuchuluka kwa mapuloteni komanso chakudya. Izi ndizofunikira kuti magazi azikhala okhazikika, komanso kuti azolowere kudya zina.

Zovuta zimachoka mwachangu ngati mungathe kusangalala ndi chakudyacho. Kudya kwambiri, ndikwabwino, koma zotsatira zake za momwe mungadzionere ndekha ndi zowopsa. Kutsatira zakudya zamafuta ochepa, mudzayamba kukhala odekha ndikunyadira kupambana kwanu. Mwina chakudyachi chitha kukutsegulirani, chifukwa pakadali pano sikofunikira kuchuluka, koma kuchuluka kwa chakudya.

Kodi ndimafunikira kangati kuyeza magazi anga?

Mukasinthira ku chakudya chamafuta ochepa, muyenera kugwiritsa ntchito mita mochulukira momwe mumazolowera.

Izi ndizofunikira pazifukwa ziwiri:

Kuonetsetsa kuti kuletsa kwamphamvu kwa zakudya m'thupi kumabweretsa kutsika ndi kukhazikika kwa shuga,

Kuwerengera kuchuluka kwa insulin ndi maulamuliro a carbohydrate bwino, poganizira momwe zinthu zasinthira.

Muyezo wama shuga a magazi mukatha kudya zakudya zamafuta ochepa amachitika m'magawo anayi:

Mphindi 5 mutadya,

Kuwerenga kwa glucometer kudzadabwitsani kwambiri. M'tsogolomu, menyu mukapeza chuma chambiri komanso mbale zatsopano, muyenera kuyang'ana momwe thupi lanu limawathandizira. Pali zomwe amatchedwa "mzere wamalire" amathandizira odwala matenda ashuga: msuzi wa phwetekere, tchizi chofufumitsa kapena mtedza, mwachitsanzo. Mukatha kudya supuni zingapo za tchizi kapena tchizi owerengeka, onetsetsani kuti ali ndi shuga m'magazi patatha ola limodzi, kenako ndi maola ena awiri. Ngati zonse zili mwadongosolo, nthawi zina mutha kuphatikiza zinthu izi muzakudya zanu. Koma ndi matenda amtundu woyamba wa shuga, ndibwino kuti musawaike pachiwopsezo.

Ndi zakudya ziti zomwe zimawonjezera shuga?

Kuchotsa masks kuchokera kwa adani athu - tikulengeza mndandanda wazinthu zomwe sizilimbikitsidwa kwenikweni kwa anthu omwe ali ndi matenda amtundu wa 2 komanso a 2. Kuchita koyamba pazingwe zazitali zamazina zomwe mumakonda kungakukhumudwitseni, kapena kutaya mtima. Koma sikuti zonse zili zoipa kwambiri - kumapeto kwa zokambirana za lero tidzakupatsani mndandanda woyenera, womwe uzikhala, nthawi yayitali, ndipo chachiwiri, wosakhala wosakoma kwenikweni.

Malonda omwe ali ndi chizimba azizungulira tsiku lililonse, ndipo mukakhala kuntchito, mukuyenda, mukapita ku malo odyera kapena koloko, mayeserowa amatha kukhala osatsutsika. Sizokayikitsa kuti china chake chingakupulumutseni, kupatula mphamvu, koma ngati mukudziwa kuti lero simatha kudya momwe mumakhalira kunyumba kwanu, musazengereze kubweretsa zokhwasula pang'ono kuchokera kuzakudya zovomerezeka: nyama, tchizi, mazira, mtedza. Palibe chifukwa musadye chilichonse kuchokera pamndandanda wotsatira:

Zabwino, zokhuthala ndi ufa:

Shuga wamtundu uliwonse (nzimbe kapena kachilomboka, bulauni kapena loyera),

Maswiti, maswiti, marshmallows, marshmallows ndipo makamaka maswiti aliwonse, kuphatikiza ena apadera, kwa odwala matenda ashuga,

Mphesa ndi chimanga kuchokera kwa iwo (mpunga, oatmeal, semolina, chimanga, tirigu ndi zina),

Zakudya zokonzeka, zomwe zimadziwika kuti simukuzidziwa (mwachitsanzo, malo ogulitsira kapena tchizi ku msika),

Mbatata (ngakhale itaphika bwanji),

Mkate, masikono, masikono a mkate, ndi zina zilizonse zophika buledi kuchokera ku ufa ndi njere zamtundu uliwonse,

Nthawi zopumira mwachangu monga phala ndi muesli,

Zakudya zopangidwa ndi anthu zomwe zimapangidwa pogwiritsa ntchito mbatata ndi masamba osavomerezeka (onani mndandanda pansipa).

Mwamtundu uliwonse zipatso ndi madzi kuchokera kwa iwo,

Paprika wachikasu ndi wofiyira

Nyemba zilizonse (nandolo, nyemba, mphodza),

Anyezi (makamaka owiritsa kapena wokazinga),

Matenthedwe otentha.

Zina zamkaka:

Mkaka wonse, makamaka mafuta ochepa,

Mitundu yamalonda okoma ndi ma curds,

Zakudya zokonzeka ndi misuzi:

Zogulitsa zilizonse zotsiriza (ma dumplings, dumplings, zikondamoyo, pizza),

Ma supu apompopompo ndi sopo zamzitini,

Zakudya zokhazokha zomata m'matumba (tchipisi, ma boti, njere, zokhwasula-khoma, mphete za anyezi),

Msuzi wowonda, viniga wa basamu, ketchup ndipo ambiri msuzi wina aliyense amene ali ndi shuga,

Zokoma ndi zotsekemera:

Zilipo zirizonse za shuga ndi zinthu zomwe zili nazo (werengani pa zilembedwe ngati xylitol, xylose, malt, glucose, fructose, dextrose, lactose, chimanga kapena mapulo manyowa, maltodextrin alipo),

Zinthu zomwe zalembedwa kuti "matenda ashuga", omwe m'malo mwa shuga ndi ufa wokhazikika amakhala ndi fructose ndi ufa wa phala.

Kodi mukudziwa bwanji kuti ndi zakudya ziti zomwe zimawonjezera shuga?

Ngati simunayesepo izi kapena kale, koma kuweruza ndi kapangidwe kake, zikuyenera kukuyenererani, muziyesa mayeso oyang'anira. Idyani mafuta ochepa okha, kenako muyesere magazi anu pakatha ola limodzi, ndipo mutatha maola awiri. Pambuyo pake, werengani pa Calculator momwe chizindikiro cha chipangizocho chikuyenera kukula.

Kuchita kuwerengera komwe muyenera kudziwa:

Nutrient kapangidwe kazinthuzo (kuchuluka kwa mapuloteni, chakudya chamafuta ndi mafuta pa 100 g),

Kutumiza kulemera kwa magalamu

Kuchuluka kwa mmol / l komwe shuga wanu wamagazi amakwera nthawi zambiri chifukwa cha chakudya chimodzi cholandiridwa,

Kuchuluka kwa mmol / L ndendende momwe shuga yanu imatsikira mutatenga gawo limodzi la insulin.

Kuyesa koteroko kumakhala kosatheka pokhapokha ngati zomwe zalembedwa sizikukupatsani chidaliro, kapena kuyika fakitaleyo kulibe. Mwachitsanzo, tchizi wowotchera mafuta opangidwa kunyumba, yomwe nthawi zambiri simalimbana ndi matenda ashuga, imagulidwa ndi ambiri kumsika wogulitsa. Koma izi ndi chiopsezo chachikulu, chifukwa mpikisano umalimbikitsa agogo kuti azikometsa zinthu kuti azisangalatsa. Zoterezi zimatha kuchitika mukamagula saladi wa kabichi wokonzedwa mgolosale - ogulitsa amathanso kuwonjezera shuga pamenepo.

Kungokhala ndi chidziwitso cholondola, mutha kudziwa ngati zotsatirapo zogwiritsa ntchito chinthu chatsopano zikukwaniritsa zomwe mukuyembekezera. Ngati kuwerengera kumakwanira molondola ndikuwerengedwa kwa mita, ndipo kufunika kwa kuwerengera uku kukuyenererani, mutha kukulitsa mndandanda.

Kalori ndi mndandanda wachakudya chabwino

Maziko a chakudya cha odwala omwe ali ndi matenda ashuga ndi tebulo la chithandizo No. 9 malinga ndi Pevzner. Ndizoyenera malinga ndi macronutrients, mavitamini ndi michere, ndipo mulinso zinthu zomwe zimachepetsa shuga ya magazi. Kuyerekeza tsiku ndi tsiku caloric kudya panthawi ya chakudya ndi 2000-2400 kcal ndipo zimatengera kukula, kulemera kwa thupi la wodwalayo, komanso kuchuluka kwa zochita zake zolimbitsa thupi.

Mndandanda wazakudya zololedwa ukuphatikiza zotsatirazi.

• Maphunziro oyambira. Masamba, msuzi nsomba, msuzi nkhuku ndi zitsamba, okroshka pa kefir.
• Porridge ndi nyemba. Oatmeal, buckwheat, mapira, mpunga wa bulauni, barele, nyemba, mphodza.
• Nyama ndi masoseji. Chikuku, chitumbuwa cha turkey, mafuta ochepa a ng'ombe, lilime, masoseji ophika mafuta ochepa ndi masoseji (Doctor's, Zakudya). Chilichonse chimayenera kukhala chovotera, chophika kapena chophika.
• Nsomba ndi nsomba zam'nyanja. Nsomba yochepa yophika kapena yophika (hake, pollock, cod, bream, pike), nsomba zamzitini, saury wopanda mafuta.
• Zinthu zamkaka. Kefir, mkaka wowotchera, yogurt, yogurts zachilengedwe, mkaka wa skim.
• Mtedza ndi zipatso zouma. Mapeyala, walnuts, ma amondi, mafilakisi, mtedza wa paini, ma apricots owuma, maapulo owuma ndi mapeyala.
• Zipatso ndi masamba. Mphesa zatsopano, ma tangerine, malalanje, yamatcheri ndi ma currants. Mu zochepa mungathe kudya ma apricots, mapichesi, mapeyala, maapulo.
• Mafuta abwino. Ma Avocados, mafuta a masamba (a maolivi, maolivi), nthawi zina batala.

Mbale, Nyemba ndi mtedza

Minyezi yosiyanasiyana imakhala ndi kalori yayikulu, imakhutiritsa chakudya chamafuta ndi fiber, zomwe zimachepetsa shuga. Odwala omwe ali ndi vuto la kuwonongeka kwa chakudya chamagulu ayenera kukhala ndi nyemba, chimanga, ndi mtedza mu chakudya. Izi zimathandizanso kuchepetsa magazi:

• phala wamkaka wamtchire, chimanga, oatmeal,
• mpunga (wofiirira),
• mphodza wofiyira komanso wobiriwira, bulgur, nyemba,
• soya.

Kuti musiyanitse zakudya ndikupangitsani zinthu zomwe zimachepetsa shuga m'magazi ndimankhwala atsopano, mutha kugwiritsa ntchito zonunkhira zosiyanasiyana. Pophika, tikulimbikitsidwa kugwiritsa ntchito:

• adyo, anyezi,
• ginger
• kanjere ka mpiru, wakuda ndi allspice, paprika,
• kuluma apulo
• sinamoni ndodo ndi ufa.

Ndi matenda ashuga, chisamaliro chapadera chimaperekedwa kwa zakumwa. Odwala ayenera kumwa madzi okwanira, osachepera 30 ml pa kg iliyonse ya thupi.

• Madzi a tebulo. Mineral kapena chigwa chophika. Mutha kumwa madzi popanda zoletsa.
• Madzi opukusa kumene. Kuyambira masamba, zipatso wowawasa ndi zipatso. Ayenera kuchepetsedwa ndi madzi muyezo wa 1: 1. Kuti muchepetse shuga wamagazi, ndibwino kusankha phwetekere, karoti, apulo kapena madzi a mabulosi.
• Tiyi wobiriwira ndi khofi. Amayenera kudyedwa popanda kuwonjezera mkaka ndi shuga. Ndizovomerezeka kumwa tiyi wakuda ndi khofi wakuda. Ndi conceritant arterial hypertension, khofi iyenera m'malo ndi decoction wa chicory, oats.

Kudwala matenda a shuga si ntchito yovuta. Zimakhala zovuta kudziwa kuti ndi zakudya ziti zomwe zimachepetsa shuga m'magazi ndipo zimawonjezera. Potere, akatswiri azakudya ndi endocrinologists adzalandira chithandizo, omwe apanga mndandanda woyenera komanso wothandiza malinga ndi chakudya chololedwa.

Zinthu zovulaza mtundu 1 ndi matenda ashuga 2

Pali njira zingapo zochepetsera shuga. Choyambirira ndichakudya choyenera. Kwa anthu omwe ali ndi matenda a shuga, ndizosavomerezeka kudya zakudya zomwe zimawonjezera kuchuluka kwa shuga m'magazi, kutsika pang'ono kwa insulin, komanso kumayambitsa chitukuko cha matenda a shuga 2. Zogulitsa zoterezi zimagawika m'magulu:

Kudya shuga wovomerezeka kumachepetsa magazi ake

Shuga ndi chakudya champhamvu kwambiri, GI yake = 75. Ikamamwa, imapangitsa kuwonjezeka kwakukulu kwa kuchuluka kwa shuga m'magazi. Timagwiritsa ntchito shuga mumawonekedwe ake abwino, ndikuwonjezera ku zakumwa ndi chakudya (mwachitsanzo, phala lotsekemera), ndikutsata zotsekemera.

Ngati muli ndi nkhawa momwe mungachepetse shuga, muyenera kuchotsa shuga kwathunthu muzakudya zanu. Poyamba izi zimadzetsa zovuta, koma pang'onopang'ono musintha zomwe mumakonda.

Dzino lokoma poyamba lithandiza zitsamba za stevia. Chomera ichi chimakhala ndi kukoma kwake ndipo chimagwiritsidwa ntchito ngati shuga yachilengedwe, kuthandiza kuchepetsa shuga yamagazi. Itha kuwonjezeredwa tiyi, chakumwa cha zipatso, compote.

Momwe mungachepetse shuga

Nthawi zina, ndikofunikira kuyezetsa magazi "bwino," posonyeza kupatuka panjira. Pali njira zingapo zothandizira kuchepetsa shuga m'magazi:

• Tsiku la kusanthula ("tsiku X") liyenera kutsogoleredwa ndi zakudya zamagulu ochepa a glycemic masiku angapo,
• Osamamwa mowa nthawi imeneyi,
• Chitani masewera olimbitsa thupi kwa masiku angapo, kuwonjezera masewera olimbitsa thupi,
• Mumva njala kwa maola 12 musanayesedwe,
• Pa "X Day", thirani madzi ozizira m'mawa, sinkhasinkhani, yambani pang'ono.

Mukatsatira malangizowa, kuchuluka kwa shuga m'magazi kungagwere bwino.

Kuchita zolimbitsa thupi moyenera kumachepetsa kwambiri kuchuluka kwa shuga m'magazi, ndikupangitsa kukomoka.

Malangizo omwe ali pamwambawa a momwe mungachepetse kuthamanga kwa shuga mumagazi anu samakupulumutseni pulogalamu yamasiku onse, yomwe imakuthandizani kuti musakhale ndi shuga.

Yerusalemu artichoke

Chomera chobiriwira chambiri nthawi zambiri chimapezeka m'minda yamaluwa. Mizu yake yozizira m'nthaka ndipo kumayambiriro kwa masika amatha kale ntchito kuphika. Yaiwisi grated tubers, owazidwa mandimu, kupeza kukoma kwa bowa. Yophika ku Yerusalemu artichoke kulawa amafanana ndi mbatata yokoma pang'ono.

Kuchokera pamiyala yowuma ya chicory, chakumwa chimakonzedwa chomwe chimatha kuledzera m'malo mwa khofi. Chicory mu mawonekedwe a ufa, granules ndi Tingafinye timagulitsidwa m'sitolo. Chicory, yomwe imagwiritsidwa ntchito ngati chakumwa tsiku lililonse, imathandiza kuchepetsa shuga m'magazi.

Garlic, anyezi

Izi masamba amapezeka nthawi zonse kukhitchini yathu. Ngati kugwiritsa ntchito kwatsopano kumakwiyitsa chimbudzi, mutha kuyesa kuwonjezera zamasamba ku mphodza, msuzi.

Wodwala matenda a shuga amaloledwa kudya zakudya zosiyanasiyana zomwe zimachepetsa shuga. Zakudya zotsekemera zamafuta ndizoletsedwa.

Gome: Mndandanda wazinthu zodwala

Momwe mungachepetse shuga yamagazi kuthandiza wowerengeka azitsamba

Kuyesedwa kwa zaka zambiri, maphikidwe a asing'anga achikhalidwe angakuuzeni momwe mungachepetse magazi kunyumba. Zosakaniza zonse ndizachomera, ndizosavuta kupeza m'munda komanso m'khitchini kunyumba, m'sitolo ndi malo ogulitsa mankhwala.

Oimira dzikoli, omwe amatha kuphatikiza shuga m'magazi, ali ndi zinthu zofunikira kwambiri zomwe zimakhudza kugwira ntchito kwa kapamba ndi chithokomiro, zomwe zina zimakhala ndi inulin. Maphikidwe omwe ali pansipa akuwonetsa kugwiritsidwa ntchito kwakutali, tikulimbikitsidwa kuti musinthe. Chenjerani ndi zomwe sizingachitike!

Kupena - mizu

Kupanga chilinganizo:

• Dulani muzu,
• Pa lita imodzi yamadzi gwiritsani ntchito 2 tbsp. spoons
• Kuwiritsa - mphindi 30, kunena ola limodzi,
• Imwani kapu kotala tsiku lililonse kanayi.

• 100 g mizu imodzi pa lita imodzi ya mowa (70%),
• Kupirira masiku 20,
• Tengani m'mawa ndi madzulo (madontho 10 a tincture ndi madzi),
• Maphunzirowa ndi milungu iwiri.

Red Clover - Inflorescences

• Maluwa amtundu wa ng'ombe amaikidwa mwamphamvu mumtsuko wa lita,
• Thirani mowa kumtunda (70%), pafupi kwambiri,
• Masiku 10 opanda kuwala
• Imwani supuni ya tincture mu theka kapu ya madzi musanadye (theka la ola),
• Maphunzirowa ndi mwezi umodzi.

• 1-2 tbsp. spoons of inflorescence amathira madzi otentha (galasi limodzi ndi theka),
• Kuumirira 2 hours
• Hafu yagalasi tsiku lililonse, katatu kapena katatu, idyani musanadye kwa theka la ola.

Kuchepetsa shuga

Kwa odwala matenda ashuga, masewera olimbitsa thupi amalimbikitsa. Pochita masewera olimbitsa thupi, mphamvu zama intracellular mphamvu zimatha msanga. Pansi pa masewera olimbitsa thupi aerobic, chidwi cha maselo kuti insulin iwonjezeke ndipo mphamvu yotayika imabwezedwanso chifukwa cha kupopera kwa glucose, pomwe shuga m'magazi amachepa.

Pakulimbitsa thupi kwa aerobic, mpweya umagwiritsidwa ntchito makamaka kuti minye ikhale yolimba. Kuchita masewera olimbitsa thupi kwa aerobic sikutanthauza kuti minofu ikhale yamphamvu kwambiri komanso sikuti imapangitsa kupuma msanga.

Amaloleza kuchita zolimbitsa thupi pakatikati komanso pang'ono. Kwa anthu omwe ali ndi matenda a shuga 1, masewera olimbitsa thupi tsiku lililonse amatha kusintha moyo wabwino kwambiri. Matenda a 2 odwala matenda ashuga amathetsa matendawa ngati atha kuchita zolimbitsa thupi zolimbikitsidwa nthawi zonse.

Ndikulimbikitsidwa kuti masewera olimbitsa thupi azichitika pang'onopang'ono popanda kutengeka mtima kwambiri, kuchotsa gawo la mpikisano.

Mitundu ina ya masewera olimbitsa thupi aerobic:

• Kuyenda pang'onopang'ono, kuyenda mutatha kudya,
• Kuyenda pang'onopang'ono ndikupumira modekha
• Kuyenda pang'onopang'ono
• Skis ndi skates, odzigudubuza (kuthamanga),
• Kusambira
• Magulu aerobics amadzi,
• Makina ovina (kupatula mwala wamiyala ndi roll).

Ngati mukufunikira kuchepetsa shuga wamagazi, muyenera kuchita masewera olimbitsa thupi ndi katundu wambiri (kokha kwa odwala omwe ali ndi matenda a shuga a 2), mwachitsanzo:

• Zochita zolimbitsa thupi zokhala ndi ma dumbbells (Press Press, biceps flexion),
• Kukankha kuchokera pansi.

Tikukhulupirira kuti malingaliro athu oti "Momwe mungachepetse shuga" azithandizira thanzi lanu.

Ndili ndi zaka 47, ndinapezeka kuti ndili ndi matenda ashuga a 2. M'masabata angapo ndinapeza pafupifupi 15 kg. Kutopa nthawi zonse, kugona, kumva kufooka, kuwona kunayamba kukhala pansi.

Nditakwanitsa zaka 55, ndinali nditadzibaya kale ndi insulin, zonse zinali zoipa kwambiri. Matendawa adapitilirabe, kukomoka kwakanthawi kunayamba, ambulansi imandibwezera kuchokera kudziko lina. Nthawi zonse ndimaganiza kuti nthawi ino ikhala yomaliza.

Chilichonse chinasintha mwana wanga wamkazi atandilola kuti ndiwerenge nkhani imodzi pa intaneti. Simungayerekeze m'mene ndimamuyamikirira. Nkhaniyi inandithandiza kuthana ndi matenda ashuga, omwe amati ndi osachiritsika. Zaka 2 zapitazi ndidayamba kusuntha kwambiri, nthawi yamasika ndi chilimwe ndimapita kumayiko tsiku lililonse, ndikumalima tomato ndikugulitsa pamsika. Azakhali anga amadabwa ndimomwe ndimapangira chilichonse, komwe ndimapeza mphamvu zambiri, sakhulupirira kuti ndili ndi zaka 66.

Ndani akufuna kukhala ndi moyo wautali, wamphamvu komanso kuiwalako za matenda oyipawa kwamuyaya, tengani mphindi 5 ndikuwerenga nkhaniyi.

Sankhani zinthu mwanzeru - zilembedwe

Kuti chakudya chanu chikhale chosiyanasiyana monga momwe mungathere, muyenera kuphunzira kuwerenga mosamala zolembedwazo ndikusiyanitsa zinthu zoyenera ndi zosayenera. Mwinanso mwawonjeza china chake mndandanda wakuda pachabe, ndipo pazifukwa zina mwapatsa malo zoyera. Pamwambapa, tapereka mndandanda wa zotsekemera zomwe zimagwiritsidwa ntchito kwambiri pamakampani azakudya. Ngati muwona dextrose, fructose, maltodextrin kapena chilichonse pazinthu zomwe zili mgululi, muyenera kudziwa kuti kugula kumeneku kumakupatsani ndalama zambiri kuposa mtengo wake.

Njira yosavuta yothanirana ndi matenda ashuga ndikusanthula zakudya zamafuta opatsa thanzi: phukusi lililonse mumapeza zambiri zamapuloteni, mafuta ndi chakudya.

Anzathu apamtima ndi ogwiritsira ntchito choletsa wamafuta. Nthawi yomweyo, zamafuta ambiri sayenera kunyalanyazidwa, chifukwa siliwoli osati kokha ndi kuchuluka kwambiri, komanso mavuto a cholesterol ndi mitsempha yamagazi. Kumbukirani kuti malamulo athu ndiwofewa: opanga zakudya amatha kupatuka kuchokera ku zomwe 20% zanenedwazo zimapatsa thanzi!

Osiyanasiyana, ndipo osatinso mawu osyasyalika amayenera zomwe amatchedwa zapadera za anthu odwala matenda ashuga, mafuta ochepa, zakudya komanso tizirombo tina zobisika. Kuti apange mankhwala otsika-kalori, omwe mwamalemba sangakhale ndi mafuta, shuga ndi momwe amathandizira, komanso zotayira zilizonse - zokutira, zokutira, zokongoletsera, zonunkhira ndi zosungidwa zimakankhidwira mmalo mwa mafuta. Iyi ndiye njira yokhayo yosokoneza chakudya mosazindikira, koma khalani ndi chidwi. Munjira, mutha kupulumutsa kwambiri chifukwa cha zinthu zotsika mtengo zopangira ndi zina zowonjezera zamankhwala.

Kukula kwa "zakudya" komanso "zopanda mafuta" ndizovuta zapadziko lonse lapansi, chifukwa cha omwe mamiliyoni a anthu padziko lonse lapansi amataya thanzi lawo tsiku lililonse, ndipo olamulira anzawo akudya amakhala akutulutsa matumba awo.

Pulofesa waku America, Richard Bernstein, pa nthawi yomwe anali kuchita zamankhwala adakumana ndi chinthu chodabwitsa kwambiri. Anali ndi odwala awiri omwe ali ndi matenda ashuga a mtundu woyamba, onse owonda kwambiri omwe adachepa thupi pakudya kwamoto ochepa. Funso linali, kodi zingatheke bwanji? Poyamba, adotolo adawapempha kuti alemere zakudya zawo za tsiku ndi tsiku ndi ma millilita zana a mafuta azitona. Izi ndizofanana ndi 900 kcal, koma ngakhale atatha miyezi iwiri wodwala samatha kulemera. Kuwongolera vutoli, kungowonjezera kuchuluka kwa mapuloteni omwe amapezeka muzakudya kunathandiza.

Zovuta pakusintha kudya chamafuta ochepa

Kutsitsa shuga wamwazi chifukwa chamadyedwe ochepa a carb kumachitika mwachangu. M'masabata awiri oyamba kudya, muyenera kugwiritsa ntchito mita kasanu ndi atatu patsiku. Ngati muwona kuti zikuwonetsa kuti ali ndi zotsika mosasintha, sinthani msanga muyezo wa insulini ndi mankhwala omwe amayang'anira kuchuluka kwa chakudya. Ndiwowopsa kubayitsa Mlingo wamba - iyi ndi njira yolunjika ku hypoglycemia.

Banja lanu, abwenzi, anzanu ogwira nawo ntchito (anthu onse omwe akuzungulirani tsiku ndi tsiku) ayenera kudziwa za vuto lanu ndikukhala okonzeka kuthandiza. Nthawi zonse muzikhala ndi glucagon ndi maswiti aliwonse ali m'thumba lanu kapena mthumba.

Panthawi yosinthira ku chakudya chamafuta ochepa, ndizosavomerezeka kukhala nokha kwa nthawi yayitali, osalankhulana ndi okondedwa komanso popanda kuyitanitsa galimoto yonyamula odwala mwadzidzidzi.

Njira yabwino yothetsera mavutowa ndi kukhala mlungu woyamba kuchipatala kapena ku sanatorium. Ngati mulibe mwayi wopita kutchuthi kapena tchuthi chodwala, osadzichiritsa kwambiri ndi ntchito, pewani kupanikizika kwambiri momwe mungathere ndikugona mokwanira. Komanso lingalirani kusamutsa ziwalo za banja lanu pang'ono pang'ono pang'ono pazakudya zochepa zama carb. Izi sizingokhala mtundu wachilendo wamathandizidwe awo. Kudya motsatira ndondomeko yomwe yaperekedwa munkhaniyi ndiyabwino kwa anthu athanzi, makamaka ngati akufuna kuchepetsa thupi.

Makolo omwe ali ndi matenda ashuga ayenera kuganiziranso za vuto ngati chibadwa chobadwa nacho. Lolani ana anu azolowere zakudya zochepa zama carb kuyambira ali ana, ndiye kuti chiopsezo chokhala ndi matenda am'tsogolo chidzachepa kwambiri. Musakhulupilire akatswiri azamankhwala azamasiku ano omwe ali ndi ana omwe amalimbikitsa ana mwachidwi kudyetsa yoghurts ndi zipatso.

Ma carboamu ofunikira mulibe zachilengedwe - mapuloteni ena ndi mafuta okha ndiofunikira mu thupi la munthu. Ndipo mavitamini ndi michere ndi okwanira mu malonda kuchokera mndandanda wazoyera wazakudya zochepa zama carb.

Kuchirikiza lingaliro losayembekezereka ili, munthu atha kutchula mbiri yakale ya nzika zakumpoto kutali. Kuyambira kale, anthuwa amadya zakudya zamafuta kwambiri komanso zopatsa mphamvu: venison, chisindikizo ndi mafuta a chinsomba, ndi nsomba zam'madzi. Koma kunalibe kunenepa kapena matenda ashuga sizinali zachilendo kwa iwo. "Chitukuko" chikangolowa kumpoto, mtsinje wa shuga, wowuma ndi mowa udatsika pambuyo pake. Thanzi la anthu akumpoto kwawoko lafika poipa kwambiri.

Ndi zakudya ziti zomwe zimathandiza kuchepetsa magazi?

Timayamba zokambirana za mndandanda wazoyera wa carb yoyera ndi lamulo lofunikira kwambiri, popanda zomwe sizingatheke kusunga shuga wamagazi pamlingo wolimbikitsidwa:

Chilichonse, ngakhale chinthu chotetezeka kwambiri, chimakhala chakufa pakachuluka kwambiri. Chilichonse chomwe chili m'mimba mwanu, mosakayikira chidzakupangitsani kudumpha mu shuga, chifukwa izi zimachitika chifukwa cha zochita za mahomoni.

Pali mawu wamba: "simuyenera kukhala ndi moyo kuti mudye, koma idyani kuti mukhale ndi moyo." Mawu anzeru, muyenera kuwamvetsera. Anthu ena omwe ali ndi matenda ashuga amatha kuwongolera shuga m'magazi awo atatha kuwongolera okha moyo wawo. Maganizo abwino ndiofunika kwambiri kwa munthu aliyense amene akudwala matenda aakulu.Ganizirani, mwina ndi nthawi yoti musinthe kena kake: kupeza bizinesi yatsopano momwe mumafunira, kukhazikitsa moyo wanu, kuchita zosangalatsa zina, kusaina makalasi ophikira? Pali mipata yambiri yabwino m'moyo, mumangofuna ndikuyamba kuchita.

Tsopano pitilizani kukambirana menyu yathu yamtsogolo. Poyang'ana koyamba, mndandanda wazinthu zololedwa ndizochepa, koma tiziwonetsa bwino kuti ndizotheka kupanga chakudya chokwanira komanso chokoma kuchokera kwa iwo.