Zakudya Zamatenda a Type 2 shuga

Zakudya za matenda a shuga a mtundu wachiwiri ndi gawo lofunikira la chithandizo. Malinga ndi malingaliro apadziko lonse lapansi, kudya komanso kuchita masewera olimbitsa thupi a matenda a shuga 2 kuyenera kugwiritsidwa ntchito ngati chithandizo choyambira koyamba, ndipo mankhwala ochepetsa shuga amadziwika ngati kugwiritsa ntchito njirazi kosagwiritsa ntchito mankhwala sikokwanira, i.e. ngati zakudya ndi zolimbitsa thupi sizingakwanitse kuchuluka kwa shuga m'magazi.

Kuphatikiza pa cholinga chovutachi, kudya zakudya za mtundu wachiwiri za shuga kuyeneranso kuyambitsa zovuta zomwe zingayambitse matenda a mtima. Monga tafotokozera mwatsatanetsatane pansipa, anthu omwe amapezeka ndi matenda ashuga a 2 amakhala ndi cholesterol yayikulu komanso kuthamanga kwa magazi. Matendawa amadzisokoneza okha, makamaka kuphatikiza ndi matenda ashuga, nthawi zambiri amawonjezera mwayi wokhala ndi matenda amtima wama mtima, makamaka matenda a mtima (CHD). Zotsatira zoyipa za izi zowopsa zitha kuchepetsedwa mothandizidwa ndi zakudya zina, zomwe tidzakambirana pambuyo pake.

Ndipo pamapeto pake, mdziko lamakono, zofunika pa thanzi zimachulukirachulukira. Tiyenera kuyesetsa kuonetsetsa kuti munthu aliyense, kuphatikiza wodwala yemwe ali ndi matenda ashuga, amadya mosiyanasiyana mogwirizana ndi mfundo zoyambirira za kadyedwe koyenera. Ziyenera kunenedwa pasadakhale kuti zomwe amalimbikitsa odwala omwe ali ndi matenda ashuga a 2 omwe amaperekedwa m'buku lino ali ndendende ndi mfundo zoterezi. Banja lonse la odwala matenda ashuga limatha kudya motere, makamaka poganizira kuopsa kwa cholowa cha matenda ashuga, onenepa kwambiri komanso matenda amtima.

Tsoka ilo, ziyenera kudziwidwa kuti mwayi waukulu wazakudya za mtundu wachiwiri wa shuga umagwiritsidwa ntchito mosakwanira! Zimakhala zovuta kuti wodwala azitsatira malamulo oletsedwa; Chifukwa chake, kuti, kunyalanyaza chithandizo chamankhwala chanthawi iyi, musanachitike, muyenera kugwiritsa ntchito mankhwala a hypoglycemic. Zachidziwikire, ngati shuga wanu wamagazi ndiwambiri kwambiri, ndizowopsa kuti muchepetse ndipo muyenera kuchepetsera mwachangu. Nthawi zina, izi zingafune insulini.

Ndikofunika kumvetsetsa kuti kugwiritsa ntchito mankhwala aliwonse a mtundu 2 matenda ashuga sikungalipire kwathunthu zolakwika zakuperewera kwa shuga m'magazi.

Zochitika zogwiritsira ntchito mapulogalamu ophunzitsira zakudya zimawonetsa kuti pafupifupi gawo limodzi mwa magawo atatu a odwala omwe ali ndi mapiritsi ochepetsa shuga, mankhwalawa amathetsedwa ndikudya koyenera.

Mwa odwala omwe ali ndi matenda a shuga a 2, magulu angapo amatha kusiyanitsidwa, mwachitsanzo, kupezeka kapena kusapezeka kwa kulemera kwakukulu, matenda oopsa, zina. Malangizo azakudya kwa iwo azisintha pang'ono.

Udindo wa zakudya zoyenera ndi zakudya zochizira matendawa komanso kupewa matenda ashuga

Mothandizidwa ndi zakudya zosankhidwa bwino ndikutsatira zakudya, odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa matendawa amatha kusungitsa kuchuluka kwa shuga m'magazi osapitirira 5, 5 mmol / L. Mitsempha yamagazi ikamaliza, thanzi lonse la odwala limayamba kuyenda bwino. Lingaliro labwino limawonedwa pakudutsa mayeso a glycated hemoglobin ndi cholesterol.

Zizindikiro za zinthuzi zikuyandikira zikhalidwe za munthu wathanzi. Zakudya za anthu odwala matenda ashuga zimathandiza kuchepetsa mwayi wa hyperglycemia. Odwala ambiri, kutsatira upangiri wa zamankhwala pazakudya, amasintha kuti achepetse insulin.

Ambiri aiwo amayamba kuchepa thupi. Iwo amatulutsa kuthamanga kwa magazi ndi ntchito yamtima, kutupa. Kuchepa kwa zovuta zovuta zokhudzana ndi matenda a shuga kumachepa.

Chakudya chiti chotsatira shuga 2?

Kusankhidwa kwa zakudya zamtundu wa 2 shuga kuyenera kuchokera pazotsatira za dokotala komanso zomwe wodwala amakonda. Izi zitha kukhala zakudya zama calorie otsika, zama carb otsika komanso osapatsa mafuta.

Ubwino wamoyo wodwala umadalira kusankha koyenera. Zakudya za anthu odwala matenda ashuga zimayenera kuchitika pafupipafupi, mpaka kumapeto kwa moyo.

Zakudya za wodwala ziyenera kukhazikitsidwa pazinthu izi:

Zakudya zopatsa thanzi ziyenera kudyedwa asanadutse masana,
ndibwino kudya mtedza ndi ma yoghurt ngati mchere, popeza kukonza mafuta kumachepetsa kuyamwa kwa shuga,
Zakudya zimatanthauzira pafupipafupi, zakudya zazambiri, nthawi yomweyo,
muyenera kudya michere yambiri,
Zakudya zophatikiza zovuta ndi mafuta a nyama zizipezeka muzakudya za wodwalayo,
mowa uyenera kutayidwa.

Zopatsa mphamvu za calorie za mbale ziyenera kutsitsidwa, pomwe mphamvu yake imasungidwa.

Zolemba zamitundu mitundu ya zakudya zamtundu wa 2 shuga:

carb wotsika. Zakudya zama carb ochepa zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi. Zimakuthandizani kuti muchepetse thupi komanso muchepetse insulin popanda kufa ndi njala,
chakudya chopanda chakudya. Zakudya izi zimaphatikizapo kukana kwathunthu kuphika, malonda a ufa, mitundu yonse ya maswiti, masamba okhuthala, zipatso ndi zipatso. Wodwala sangathe kuchepetsa kuchuluka kwa nsomba, tchizi, nyama,
mapuloteni. Kuchuluka kwa zakudya zomwe zimakhala ndi mapuloteni sikuyenera kupitilira khumi ndi zisanu pazakudya za tsiku ndi tsiku za wodwala. Zololedwa ndizophatikizapo nyama, mazira, nsomba. Pogwiritsa ntchito mapuloteni ochulukirapo m'thupi lofooka, makamaka impso, katundu wina umagwera.

Chiwerengero chazakudya zothandizira odwala ndi amuna

Gawo la zisanu ndi zinayi la anthu odwala matenda ashuga limatanthawuza zakudya zopatsa thanzi, chakudya chimatengedwa nthawi 5-6 patsiku m'magawo ang'onoang'ono. Ndikofunikira kutsatira zakudya nthawi zonse.Mawonekedwe Amphamvu:

kuchuluka kwa mafuta a nyama ndi chakudya zamafuta kuyenera kuchepetsedwa kwambiri,
Maswiti onse sanatheretu kwathunthu,
Sizoletsedwa kulumphira chakudya chachikulu,
Ndikofunika kuphika zokhazokha ndi kuphika, kuphika.

Zakudya za wodwala tsiku lililonse zimakhala pafupifupi 2500 kcal. Imwani 2 malita amadzi.

Odwala omwe amadalira insulin nthawi zonse amafunika kukhala ndizovuta kuzimeza ngati zipatso kapena kapinga kapadera, makamaka ngati pali nthawi yayitali pakati pa chakudya.

Zomwe muyenera kudya kuti magazi anu asadutse: mndandanda wazakudya zopatsa thanzi

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Anthu omwe ali ndi matenda ashuga, kuti shuga asatuluke, muyenera kutsatira malangizo otsatirawa popanga menyu:

Ndikofunika kuphika msuzi pamsuzi wa masamba kapena kuphika nyama ndi msuzi wofowoka. Zotsirizirazi sizingawonongeke mopitilira kawiri pa sabata,
nsomba siziyenera kusankhidwa mafuta: nsomba, carp, pollock, pike. Zomwe amakonda pakati pa nyama ndizakudya zam'mimba ndi nkhuku,
Mkaka wonse wowawasa ndi mkaka uzikhala ndi mafuta ochepa,
ndibwino kuphika omelette kuchokera ku mazira a nkhuku, kuwonjezera pa mapuloteni. Yolks ndi zoletsedwa
Buckwheat, balere wa ngale, oatmeal amasankhidwa pakati pa chimanga. Idyani porridge osaposa kamodzi pa tsiku,
Pakati pa zinthu zophika buledi, chisankho chimakhalabe cha tirigu wathunthu, chinangwa ndi rye,
zamasamba zololedwa nkhaka, biringanya, kohlrabi, zoyera ndi kolifulawa, amadyera. Mbatata ndi beets samadyedwa mopitilira kawiri pa sabata. Ndi kuwonongeka m'moyo wabwino, samachotsedwa pazakudya za wodwalayo,
Mutha kudya zipatso za zipatso, pakati pa zipatso - cranberries, currants. Mabhanana samachotsedwa pamenyu,
masikono ndi masikono owuma amaloledwa,
mutha kumwa msuzi wa rosehip, madzi opanda mchere ndi mchere wopanda madzi, tiyi wobiriwira, kulowetsedwa kwazitsamba, zipatso zimaphatikizira ndi kuwonjezera kwa zotsekemera zachilengedwe.

Ngati mungatsatire malangizo pokonzekera chakudya cha anthu odwala matenda ashuga, mungapewe kukwera kwamphamvu m'magazi a magazi, kunenepa kwambiri. Muyenera kulabadira zopatsa mphamvu mu zakudya.

Zomwe Anthu Ashuga Amasowa Kudya: Cholepheretsa Chakudya

Zakudya Zoletsa Matendawa:

Zipatso	Nthochi, mavwende, zipatso zouma
Masamba	Beets, kaloti, mbatata, dzungu, zukini
Nyama	Nkhumba, ng'ombe yamphongo ndi mwanawankhosa
Maswiti	Shuga woyesa, uchi, kupanikizana, chokoleti, maswiti, halva
Zakudya zamafuta	Ice cream, tchizi tchizi
Mbale	Mpunga, semolina
Zinthu zamkaka	Mafuta wowawasa zonona, yogurts wokoma ndi kudzaza, curd lokoma misa, mchere mkaka
Pasitala	Zogulitsa kuchokera ku premium ufa
Kuphika	Makapu, Cookies, Makeke
Zonunkhira	Mitundu yonse yazakudya zotentha

Mndandandandandawu uli ndi mndandanda wokwanira wa glycemic, ndiko kuti, amatha kukweza kwambiri shuga m'magazi ndikuwonjezera mkhalidwe wa wodwalayo.

Zoyenera kumwa: Zololedwa ndi zoletsedwa

Mukamasankha zakumwa, muyenera kuganizira zomwe zili m'mankhwala amenewo. Timadziti totsekedwa timaletsedwa kwathunthu, chifukwa zimakhala ndi shuga wambiri. Mutha kuphika masamba a masamba kuchokera ku tomato, kaloti, sipinachi, tsabola wokoma, nkhaka, kabichi, udzu winawake.

Quoction wa tiyi wa Ivan ali ndi katundu wotsitsa shuga

Zophatikizira ziyenera kusankhidwa makamaka malinga ndi zomwe amakonda. Yerusalemu artichoke amatha kutsitsa shuga. Mwa zakumwa za zipatso, ndikofunikira kupereka zokonda za apulosi, ndikuzipaka ndi madzi.

Decoction wa msondodzi wa tiyi, chamomile ali ndi katundu yemwe amachepetsa kuchuluka kwa shuga m'magazi. Ma chicories amatha kugwiritsidwa ntchito ngati odwala matenda ashuga. Kuchokera ku mkaka wokaka mkaka kefir ndi mkaka wokazinga wowotcha amawonetsedwa.

Mitundu yonse ya zakumwa zoledzeretsa, ziphuphu, mandimu amaletsedwa kwa odwala matenda ashuga.

Ndi zakudya ziti zomwe zimalimbikitsa odwala okalamba?

Mtengo wa caloric wa tsiku ndi tsiku wa anthu okalamba ndi wocheperako poyerekezera ndi achinyamata:

amuna azaka zapakati pa 60 mpaka 75 amafunika 2300 kcal / tsiku,
azimayi kuyambira azaka 60-75 - 2100 kcal / tsiku,
odwala azaka 75 - 2000 kcal / tsiku,
odwala kuyambira zaka 75 ndi akulu - 1900 kcal / tsiku.

Ndi kuchepa thupi pang'ono, chizolowezi cha tsiku ndi tsiku ndi 1900 kcal / tsiku. Odwala ogona safuna zoposa 1800 kcal / tsiku.

Mitundu yonse ya maswiti imasiyanitsidwa kwathunthu ndi zakudya za anthu okalamba. Mutha kugwiritsa ntchito m'malo mwa shuga mutatha kufunsa dokotala. Maolivi ndi batala saloledwa kuposa magalamu makumi atatu.

Mayonesi, nyama zosuta siziphatikizidwa. Mutha kudya buledi wakuda. Nyama ndi nsomba zimasankhidwa mitundu yamafuta ochepa, ndikuziphikira banja. Popeza meno alibe, iwo ali pansi mu blender.

Zakudya za mkaka wowawasa ziyenera kupezeka mu zakudya za okalamba

Wokhumudwitsa sayenera kuperekedwa kwa wokalamba. Dzira limatha kudyedwa kamodzi pa sabata. Msuzi wa nyama ndi nsomba samaloledwa kupitiliranso kawiri pa sabata. Mutha kuphika masamba ndi masamba a mkaka.

Zipatso zokoma zimaperekedwa kwa okalamba atakambirana ndi dokotala. M'malo mwa mchere, mbale zimatha kukonzedwa ndi zonunkhira zofatsa. Yophika masamba. Onetsetsani kuti muphatikiza kanyumba tchizi ndi zinthu mkaka pa menyu.

Mowa uyenera kuthetsedweratu ndi zakudya za munthu wokalamba.

Zosintha zamasabata sabata

Mndandanda wachitsanzo uli ndi zosowa za tsiku ndi tsiku za odwala matenda ashuga komanso mavitamini ofunikira ochepa:

Masiku a sabata	Chakudya cham'mawa	Zakudya	Chakudya chamadzulo	Tiyi yapamwamba	Chakudya chamadzulo	2 chakudya chamadzulo
1	Oatmeal, kapu ya tiyi, chidutswa cha buledi wonyezimira	Apulosi obiriwira, tiyi wobiriwira	Msuzi wa pea, vinaigrette, kagawo ka mkate wakuda, chakumwa cha lingonberry pothira shuga	Kaloti wa karoti	Buckwheat phala ndi bowa, 2 mkate, mchere madzi popanda mpweya	Kefir
2	Saladi wamasamba, nsomba zothira, chakumwa cha zitsamba	Zouma zipatso compote	Borscht wamasamba, saladi, tiyi wobiriwira	Curd cheesecakes, tiyi kuti musankhe	Meatballs nthenga, yophika barele	Ryazhenka
3	Kaloti wosenda ndi apulo, kagawo ka mkate wa chinangwa ndi tchizi, tiyi	Mphesa	Msuzi wa kabichi, bere yophika, compote, mkate	Cottage tchizi, tiyi wobiriwira	Zakudya zamasamba, nsomba zophika, chakumwa cha rosehip	Kefir
4	Phala la mpunga, beets wowiritsa, compote wa apulo	Kiwi	Msuzi wamasamba, mwendo wa nkhuku, mpukutu wa mkate, tiyi wobiriwira	Tiyi yobiriwira ya apulosi	Masikono abichi abiriweyo, dzira lowiritsa, tiyi wobiriwira	Skim mkaka
5	Mapira phala, mkate, tiyi	Morse	Msuzi wa nsomba, saladi yamasamba, chidutswa cha mkate, tiyi wazitsamba	Saladi wazipatso	Phala la barele, squash caviar, chakumwa cha ndimu, kagawo ka mkate	Madzi amchere
6	Dzungu phala	Ma apricots owuma	Msuzi wamasamba, mkate, zipatso zouma	Chipatso choti musankhe	Makina a nyama, masamba ophika, tiyi wamafuta, buledi	Ryazhenka
7	Buckwheat phala, kagawo ka tchizi ndi mkate, tiyi wobiriwira	Apple	Msuzi wa nyemba, pilaf ndi nkhuku, compote	Tchire lopindika	Zimakhala ndi biringanya, nyama yamphongo yophika, madzi a kiranberi	Kefir

Zakumwa pa nthawi imodzi zimayenera kuledzera kapu imodzi, ndipo osadya mkate osapitirira magalamu makumi asanu.

Zakudya zaphikidwe kwa odwala omwe ali ndi vuto la chakudya

Ndikofunika kuti anthu athunthu aziphika mbale zonse banja kapena kuphika. Maphikidwe onunkhira:

zoseweretsa zotentha zokhala ndi bowa ndi tomato. Tengani maguette awiri a tirigu, bowa watsopano 150 g, 2 tomato, mutu wa adyo, anyezi, supuni ya mafuta a azitona, letesi. Mkate umadulidwa kukhala magawo, kuzikika ndi adyo. Tomato kuwaza mabwalo. Tchizi yokoma. Bowa ndi anyezi amatsanulidwa ndi kuwotchera, baguette amathiriridwa mu malo omwewo. Pa mkate kufalitsa chidutswa cha phwetekere, pamwamba pa tsamba la letesi, bowa wokazinga ndi tchizi. Zowotchera zimayikidwa mu uvuni kwa mphindi 10 musanakhale browning. Kuwaza ndi mafuta pamwamba
dzungu msuzi ndi nkhuku ndi timbewu. Tengani mapaundi a dzungu, peel, kudula mzidutswa, mphodza ndi anyezi. Choyimira pa nkhuku, magalamu 150, chophika. Pukutirani zosakaniza mu blender. Msuzi wa nkhuku amawonjezeredwa kwa iwo. M'mbale yotsirizika yikani gawo la tchizi cha dorblu ndi sprig ya timbewu. Baguette imaphikidwa ndi msuzi.

Njira yayikulu yophikira nyama ndiyo kuphika, kuphika. Ndikwabwino kudyera masamba. Asanaphike, zida zosemedwazo zimadulidwa mu cubes. Mutha kuphika mwachangu ophika.

Malangizo osungira masiku osala kudya kwa anthu onenepa kwambiri

Kuti zakudya zisakhale zolemetsa, zopangidwa patsiku losala kudya ziyenera kusankhidwa kuti zilawe. Pamasiku otere, munthu sayenera kukhala wachangu ndi zochitika zolimbitsa thupi komanso zamaganizidwe.

Ngati mungakonze kutsitsa kumapeto kwa sabata, loto kapena kuyenda kungakuthandizeni kuti musasokonezedwe ndi chakudya. Ngati zikukuyipa kwambiri, mutha kumwa kapu ya yogati, koma osati mafuta.

Mukatsitsa pa kefir, muyenera kumwa madzi ambiri. Madzulo chakudya, osamadya kwambiri.

Ndikofunikira kuganizira mkhalidwe waumoyo, kuti muzigwirizana bwino komanso mwamalingaliro.

Ndemanga pa mphamvu ya zakudya

Onse odwala matenda ashuga amavomereza kuti zakudya ndiye njira yabwino kwambiri yolimbana ndi matenda 2.

Ngati mutsatira zakudya zama carb ochepa kwa masiku angapo, kuchuluka kwa shuga m'magazi kumatsika kwambiri, ndipo mwa zina kumakhala kwabwinobwino.

Zotsatira zoyenera zimatheka ndi iwo omwe amatsatira zakudya zabwino nthawi zonse. Ena amatha kuchepa thupi pang'onopang'ono pakudya kwamapuloteni, pomwe amasintha shuga.

Mukamasankha malonda, odwala ambiri amatsogozedwa ndi index yawo ya glycemic. Izi zimapewa kulumpha mu chinthu cham'madzi.

Pafupifupi aliyense amakhulupirira kuti kufa ndi njala kulibe ntchito, chifukwa ndiye kuti munthu amawonongeka mwachangu. Nthawi zina izi zimakhala zowopsa, makamaka kwa odwala omwe amadalira insulin.

Zakudya Zabwino kwa odwala 2 Awafooketsa Matenda Aakulu

Mu odwala oterewa, omwe ambiri mwa mitundu yachiwiri ya odwala matenda ashuga, amakhala onenepa kwambiri kuti ambiri amalepheretsa insulin yawo kuchitapo kanthu, chifukwa chomwe magazi a shuga amakhalabe okwera.Kuchepetsa thupi kwa wodwala mopitirira muyeso ndi gawo lofunikira kwambiri pochiritsira bwino! Nthawi zambiri kuchepa thupi ndi 4-5 kg yokha kumapangitsa shuga wamagazi, motero wodwala, kuphatikiza pakutsatira zakudya, sangafunikire chithandizo china kwanthawi yayitali.

Ngati kuchuluka kwa shuga m'magazi kumakhala kochulukirapo ndipo mankhwala ochepetsa shuga ndi ofunika, kuchepa thupi kumapangitsa kuti athe kugawana ndi kuchuluka kwake. Izi ndizofunika kwambiri nthawi zonse, chifukwa, choyambirira, chimachepetsa mavuto osokoneza bongo, ndipo chachiwiri, chimasiya malo osungirako kuchuluka, ngati kuli kofunikira. Momwe mungakwaniritsire kuwonda komanso kupitiliza zotsatirazi? Kuti muchepetse kunenepa, muyenera kudya zochepa. Zingawonekere, ndani samamvetsa izi?

Komabe, ambiri amapanga vutoli mosiyanasiyana: mungadye chiyani kuti muchepetse thupi? Ndiyenera kunena kuti palibe mankhwala, komanso mbewu zamankhwala kuti muchepe. Palibe mankhwala omwe angakhale okha, popanda kudya, omwe amatha kupereka mafuta mokwanira komanso otetezeka. Njira yokhayo yodalirika ndikuchepetsa mphamvu zamagetsi m'thupi (zimafotokozedwa m'makalori), ndiye kuti, kutsatira zakudya zamafuta ochepa.

Kusowa kwa mphamvu komwe kumabwera kumabweretsa kuti mphamvu zosunga, "zosungidwa" mu minofu ya adipose, zomwe ndizofanana ndi ma kilogalamu owonjezera, zizigwiritsidwa ntchito pazosowa zosiyanasiyana za thupi ndipo kulemera kwake kumachepera. Zimathandizira kugwiritsa ntchito mphamvu zowonjezera pakuchita masewera olimbitsa thupi, komabe, mwa odwala ambiri izi zimatha kuchita gawo lothandiza kwambiri.

Zonyamula zamphamvu mu chakudya chathu ndizinthu zitatu izi: mapuloteni, mafuta ndi chakudya. Zopatsa mphamvu kwambiri ndi mafuta: zimakhala ndi mphamvu zowirikiza kawiri (9 kcal pa 1 g) poyerekeza mapuloteni ndi chakudya (4 kcal pa 1 g). Zitsanzo za zakudya zopezeka ndi mapuloteni, mafuta kapena chakudya zimaperekedwa mu Chithunzi 6.

Timaliza: njira yothandiza kwambiri yochepetsera kudya kwa kalori ndiyo kuchepetsa mafuta ake.

Chithunzi 6. Zopatsa mphamvu zopatsa mphamvu zopatsa mphamvu

Siotetezeka kokha, komanso yothandiza kwa anthu amakono, monga chakudya chathu, mwatsoka, chimadzaza ndi mafuta. Kafukufuku wamagulu azakudya zopatsa thanzi anthu ambiri akuwonetsa kuti timatha pafupifupi 40% ya mafuta onse mu mawonekedwe a mafuta, pomwe malinga ndi mfundo za zakudya zopatsa thanzi, siziyenera kupitirira 30%.

Kuti muchepetse zakudya zomwe zili muzakudya, muyenera kuphunzira kuzizindikira. Nthawi zambiri pamakhala kukayikira kosakhala "mafuta" owonekera: mafuta, mafuta anyama. Koma palinso otchedwa "obisika". Amabisala mumtundu wina wa nyama, soseji, mtedza, mkaka (pansipa pali mndandanda wazakudya zambiri), timawabweretsa m'mbale zosiyanasiyana mukaphika ndi mayonesi, kirimu wowawasa, msuzi wokonzeka.

Nayi malamulo angapo wamba omwe angakuthandizeni kuchepetsa mafuta muzakudya zanu:

Unikani zomwe zili pamalondawo. Mutha kusankha zakudya zamafuta ochepa (mwachitsanzo, yogati, tchizi chanyumba, tchizi).
Chotsani mafuta oonekera ku nyama musanaphike. Onetsetsani kuti mukuchotsa khungu ku mbalameyo, popeza mumakhala mafuta ochulukirapo.
Pewani kuphika zakudya zamafuta, izi zimawonjezera kwambiri zomwe zili ndi calorie. Gwiritsani ntchito njira zophikira monga kuphika, kuphatikiza mu msuzi wanu. Gwiritsani ntchito cookware wophimbidwa mwapadera, ma grill, etc.
Yesani kudya zamtundu wofanana. Kuphatikiza kirimu wowawasa, mayonesi, mavalidwe amafuta ku saladi kumachulukitsa zopatsa mphamvu.
Mukafuna kudya, pewani kalori wambiri, zakudya zamafuta kwambiri monga tchipisi, mtedza. Ndikwabwino kukhala ndizakudya zazokoma ndi zipatso kapena ndiwo zamasamba.

Zoyenera kuchita ndi mafuta, tidaganiza. Ndipo kodi wodwala onenepa kwambiri ayenera kudziwa chiyani za zakudya zomwe zili ndi mapuloteni kapena michere? Zonse ziwiri komanso zachiwiri ndizofunikira, zofunikira pazakudya zathu. Nthawi zambiri, palibe kukayikira za mapuloteni omwe ali ndi odwala omwe ali ndi matenda ashuga, koma amasamala zamafuta, chifukwa akuchulukitsa shuga. Tithana ndi vutoli pang'ono pang'onopang'ono, apa tizingogwira zinthu zopatsa mphamvu zomanga thupi ndi zomanga thupi. Poyerekeza ndi mafuta, zophatikiza zama caloric zama protein ndi michere zimatha kuwonedwa moyenera, komabe, kuti zithetse phindu lochepa, amafunikiranso kuchepetsedwa pang'ono.

Lamulo losavuta: Zakudya zomanga thupi ndi zomanga thupi ziyenera kudyedwa theka monga mwa masiku onse, i.e. theka la gawo lanu. Pomaliza, pali zinthu zingapo zomwe simukufunika kuti muchepetse mukamachepetsa thupi. M'malo mwake, ndizogulitsa izi zomwe mungathe kulipirira pazomwe zili pamwambapa, kubwezeretsa chakudya chochepetsedwa. Gulu lazogulitsali limayimiridwa makamaka ndi masamba, omwe amakhala opanda zakudya m'thupi, koma ali ndi madzi ambiri (mulibe zopatsa mphamvu!), Komanso ulusi wazomera womwe sukudya.

Ngakhale kuperewera kwa mayamwa, ulusi wazomera umabweretsa zabwino zambiri mthupi: Sinthani matumbo ntchito, thandizani mayamwidwe a mavitamini, zimapangitsa mafuta kagayidwe, etc. Chifukwa chake, mfundo zachakudya zopatsa thanzi zimapereka mwayi wophatikizira kuchuluka kwa mitundu yazomera (mwa masamba) muzakudya za munthu aliyense.

Kutengera ndi zomwe tafotokozazi, magulu atatu azinthu amatha kusiyanitsidwa kuti, kuti achepetse kulemera, ayenera kudyedwa mosiyanasiyana. Timawapatsa motengera.

Gulu loyamba limaphatikizapo zinthu zomwe zimakhala ndi zopatsa mphamvu zochepa: masamba kupatula mbatata, chimanga, tirigu wakucha ndi nyemba (ali ndi mafuta wowuma ndipo amapatsidwa gulu lina), komanso zakumwa zochepa za kalori.

Zitsanzo Zamgululi: letesi, kabichi, nkhaka, phwetekere, tsabola, zukini, biringanya, radish, radish, greens, beets, kaloti, nyemba nyemba, nandolo zobiriwira zazing'ono, bowa, sipinachi, sorelo.

Zakumwa: tiyi, khofi wopanda shuga ndi zonona, mchere wa mchere, mchere wa m'malo mwa shuga (mwachitsanzo, Pepsi-Cola Light).

Gulu lachiwirili limaphatikizapo zakudya zapakatikati: mapuloteni, okhuthala, mkaka, zipatso.

Momwe mungagwiritsire ntchito: chiletso chochepa ndikudya theka la gawo lakale, lodziwika bwino.

Zitsanzo Zamgululi: Mitundu yochepa yamafuta a nyama, nsomba, mkaka ndi mkaka wazakudya zamafuta abwinobwino (kapena wopanda mafuta, wopanda mafuta), tchizi osachepera 30% mafuta, tchizi tchizi chotsika ndi 4% mafuta, mazira, mbatata, chimanga, nyemba zakupsa ndi nyemba, chimanga, pasitala, mkate ndi mankhwala ophika buledi, zipatso (kupatula mphesa ndi zipatso zouma).

Gulu lachitatu liphatikiza zakudya zopatsa mphamvu kwambiri: olemera m'mafuta, mowa (ofanana ndi zopatsa mphamvu zamafuta), komanso shuga ndi confectionery. Zotsirizirazi, osati kokha chifukwa zimachulukitsa shuga wamagazi, komanso chifukwa chamafuta ambiri (chifukwa mulibe madzi ndi zinthu zowola zomwe zimapangitsa "kuchepetsa" zopatsa mphamvu).

Momwe mungagwiritsire ntchito: kuchepetsa momwe mungathere.

Zitsanzo Zamgululi: batala aliyense, mafuta anyama, kirimu wowawasa, mayonesi, kirimu, mafuta onunkhira, nyama yofuka, soseji, nsomba zamafuta, tchizi chamafuta ndi tchizi, khungu la nkhuku, nyama zam'chitini, nsomba ndi masamba a masamba, shuga, zakumwa zotsekemera, uchi, jamu, jams, maswiti, makeke, makeke, chokoleti, ayisikilimu, mtedza, njere, zakumwa zoledzeretsa.

Kodi kuwerengetsa calorie ndikofunikira?

Zakudya zoyambira zomwe zili ndi zakudya zochepa zama calorie tafotokozeredwa pamwambapa. Monga mukuwonera, kutsatira zakudya ngati izi sikutanthauza kuwerengera kalori iliyonse. Nthawi zina odwala amalandila kuyamikiridwa ndi dokotala monga: idyani 1500 kcal! Komabe, mungachite bwanji izi pochita, m'moyo watsiku ndi tsiku?

Batala ndikofunikira kuti achepetse pang'ono ndikusintha ndi masamba abwino. Mafuta ophikira masamba ochulukirapo ndizofunikira m'thupi la anthu, koma kugwiritsa ntchito mopanda malire kumabweretsa kulemera, zopatsa mphamvu zamafuta a masamba zimaposa mafuta a calorie omwe amapangira batala!

Ngati munthu adya zakudya zosakanikirana, kugula zakudya ndi mbale zomwe zakonzedwa kale kuti zidyedwe, pang'ono pokha amadya kunja kwa nyumba, kuwerengera kotereku sikungatheke. Kuwerengera kolondola molondola kumangoganiza kudya zakudya zokhazokha, zowerengera zolondola ndi kuwerengera pogwiritsa ntchito matebulo apadera. Izi zimatheka pokhapokha ngati pali malo ena apadera othandizira, mwachitsanzo, kuchipatala cha canteen.

Kodi ndizotheka kupitiliza kudya zakudya zama calorie ochepa osawerengera zopatsa mphamvu? Izi ndizotheka ngati mutha kutsogoleredwa ndi mfundo zakusankhidwa kwa zinthu zomwe tafotokozazi. Komanso, akatswiri adziwa kale kuti ndikofunikira osati kuchuluka kwa zopatsa mphamvu zomwe wodwala amafunikira kudya (ndizovuta kuzitchula kwa wodwala aliyense), koma omwe wodwalayo adachepetsa chakudya chake!

Chizindikiro cha kuperewera kwa zakudya zopatsa mphamvu ndizokwaniritsa zotsatira zake: kuwonda! Ngati kulemera sikuchepa, izi zikuwonetsa kuti wodwalayo sanathenso kuchepetsa zomwe amapatsa zakudya.

Kodi zowerengera za calorie zingakhale zothandiza motani kwa wodwala? Ndikofunika kukhala ndi maulalo a kalori ngati mungafunse mafunso, komanso samalani ndi chidziwitso pakukhazikitsa zinthu zomalizidwa pazisankho zoyenera mukamagula.

Zotsatira za chakudya chamagulu shuga

Pali zakudya zamagetsi zomwe zimatengeka mosavuta (zimatchedwa choncho - mosavuta kugaya chakudya), chifukwa zimapangidwa ndi mamolekyulu ang'onoang'ono ndipo zimatengedwa mwachangu m'mimba. Iwo mwachangu komanso kwambiri amawonjezera shuga. Amachokera ku chakudya choterocho kuti shuga, uchi umakhala, ambiri a iwo amapezeka mu timadziti ta zipatso, mowa (umakhala ndi shuga kapena maltose).

Mtundu wina wamafuta (womwe umatchedwa hard-to-digest or starches) uli ndi mphamvu yotsitsa shuga. Oimira ena mwa zinthu zotere: buledi, chimanga, pasitala, mbatata, chimanga. Molekyulu yokhala ndi starch ndi yayikulu, ndipo kuti ichulukane, thupi liyenera kugwira ntchito molimbika. Chifukwa chake, shuga (glucose) yemwe amapangidwa chifukwa cha kuwonongeka kwa wowuma amamwetsedwa pang'onopang'ono, mpaka pang'ono kumakweza msanga wamagazi.

Kuzindikiritsa kwa wowuma kumathandizira (ndipo zimapangitsa kuwonjezeka kwa shuga m'magazi) kukonzanso kwapakhosi: kupukuta konse, kuwonetsa kutentha kwa nthawi yayitali. Izi zikutanthauza kuti kuwonjezeka kwa shuga pakudya zamavalidwe kumatha kupewa pogwiritsa ntchito njira zina pokonzera ndikuphika.

Mwachitsanzo, ndikulondola kuphika mbatata osati monga mbatata yosenda, koma kuwiritsa lonse ndi peel. Ndi bwino kusaphika phala nthawi yayitali. Ndikofunikira kuwaphika osaphika, ndi tirigu wamkulu (wosapsa, mpunga).

Zimalepheretsa kuchuluka kwa shuga m'magazi mwakulemeretsa chakudya chokhala ndi ulusi wazomera. Chifukwa chake, ndibwino kugula chimanga cha mkate kapena chinangwa, osati kuchokera ku ufa wabwino. Zipatso zimadyedwa mwanjira, osati mwanjira ya timadziti.

Kodi ndiyenera kuwerengera zakudya zamagulu?

Wodwala matenda a shuga a mtundu wachiwiri omwe amalandila mankhwala ochepetsa shuga kapena amangotsatira zakudya sayenera kuwerengetsa moyenera kuchuluka kwa chakudya mu chakudya.

Odwala ambiri amvapo za omwe amatchedwa "mkate," kapena "chakudya m'malo mwa mafuta." Makina owerengera amenewo amakhalapo kwa odwala omwe amalandira insulin. Zimawathandiza kusintha kuchuluka kwa chakudya chamafuta omwe amadyedwa ndi insulin osakhalitsa omwe odwalawa amawabayira asanadye.

M'malo mwa shuga. Zakudya Zosiyanasiyana

Okometsera mchere amatha kupatsa chakudya chakudya chokoma popanda kuwonjezera shuga. Koma munkhaniyi tikungolankhula za zina zopanda shuga zopanda pake - saccharin ndi aspartame. Mayina omwe tidatchulawa ndi apadziko lonse lapansi, kutanthauza chinthu chomwe chilimo.

Zina zamalonda (zamalonda) za zotsekemera zomwezi zimatha kukhala zosiyana, mwachitsanzo, Surel ndi yofalikira komanso yoyenera kwambiri kwa odwala omwe ali ndi shuga, onenepa kwambiri, Achivititit ndi saccharin. Pa phukusi liyenera kutchulidwa dzina la mankhwala padziko lonse lapansi.

Pamodzi ndi zotsekemera zopanda zakudya, zotchedwa shuga analogues zimapezekanso: xylitol, sorbitol ndi fructose. Ngakhale amathandizira kuchuluka kwa shuga m'magazi, ali ndi zopatsa mphamvu zambiri, ndichifukwa chake sangalimbikitsidwe kwa odwala omwe ali ndi kunenepa kwambiri. Gulu lomwelo la odwala siliyenera kugwiritsa ntchito zakudya za "matenda ashuga", monga chokoleti, ma cookie, waffles, jamu. Amaphikidwa pa xylitol kapena fructose, ndipo zina zake zonse zimakhala ndi zopatsa mphamvu zambiri. Zotsirizira, kuwonjezera, zimatha kuwonjezera kuchuluka kwa shuga m'magazi, mwachitsanzo, ufa mu waffles ndi ma cookie, zipatso zochuluka kupanikizana ndi marmalade, etc.

Zakudya zabwino

Mitundu yophweka imatanthawuza kudya kambiri masana (nthawi 5-6, koma osakhala kangapo kuposa pambuyo pa maola 2 ndi 2 mpaka 2) m'magawo ang'onoang'ono. Izi ndizothandiza pazifukwa zingapo. Choyamba, ngati mumatsatira zakudya zamafuta ochepa, mutha kumva kuti muli ndi njala. Zakudya zothamanga zimathandizira kuchepetsa. Kachiwiri, poganiza kuti gawo lochepa la chakudya ndi chakudya ochepa, izi zimathandizira ntchito ya kapamba.

Ngati pali zotheka kwa wodwala yemwe ali ndi matenda ashuga a 2, ndikofunikira kukonza chakudya chamagulu.

Tanena kale kuti kapamba wa munthu wodwala matenda ashuga a 2, ngakhale amagwira ntchito molimbika, kupanga insulini yambiri, alibe mphamvu zambiri zosungira. M'mikhalidwe yovuta imeneyi, ndikosayenera kwambiri kuyika ntchito zochuluka mwa njira yambiri ya chakudya. Adzatha kuthana ndi magawo ang'onoang'ono a chakudya cham'madzi mosavuta ndipo kukwera kwakukulu m'magazi a shuga sikungachitike.

Odwala ambiri, poyankha zomwe adotolo awalimbikitsa kuti azichita pang'onopang'ono, akuti pamikhalidwe ya moyo wawo izi sizingatheke. Sindikufuna kudya m'mawa, ndilibe nthawi yantchito masana, ndipo chifukwa chake, chakudya chachikulu chimagwera madzulo. Ndikovuta kwambiri kudziletsa usiku ndi chizolowezi chatsiku ndi tsiku, chifukwa njala, inde, ndi yolimba kwambiri, komanso pali chikhumbo chachikulu chotsitsimula pambuyo pa tsiku lotanganidwa, lomwe chakudya chimathandizanso. Nthawi yomweyo, masewera olimbitsa thupi masana nthawi zambiri amakhala ocheperako ndipo palibe njira yodyera zopatsa mphamvu.

Izi zikuyenera kuyesedwa kuti zisinthe. Choyamba, kuyambitsanso zakudya zina masana zimathandiza, nthawi zina ngakhale asanachoke kuntchito, kuti pasakhale njala yotsika, yomwe imabweretsa kudya kwambiri mutafika kunyumba. Kuphatikiza apo, kukonza chakudya chowonjezera ndikophweka. Tiyenera kumvetsetsa kuti apulo, lalanje ndilinso chakudya chokwanira, ndipo pambali, zipatso zikadyedwa mosiyana ndi zakudya zina, sipangakhale kuwonjezeka kwa shuga. Kuphatikiza apo, masana, kuchuluka kwa zolimbitsa thupi kwa pafupifupi munthu aliyense ndizokwanira. Ndipo ntchito yamisempha imathandizira kuchepetsa kuchuluka kwa shuga m'magazi.

Ndikofunikanso kukhala kunyumba ndizakudya ndi zakumwa zochepa zama calorie, kotero kuti zimakhalapo ngati mukumva njala.

Mfundo Zopatsa Thanzi Pa Kunenepa Kwenikweni

Zachidziwikire, odwala omwe ali ndi matenda a shuga a mtundu wachiwiri popanda kulemera kwambiri safunikira kuchepetsa kuchuluka kwa caloric. Zomwe amadya zimayenera kukhala kuchepa kwamphamvu yamafuta azakudya shuga.

Malamulo ochepa othandizira kuti shuga yanu isatuluke mukatha kudya:

1. Chakudya chizikhala ndi masamba ambiri (fiber fiber) makamaka mu masamba.
2.Ndikofunika kuti muchepetse kuphika kwa chakudya chamafuta pang'ono (musamapake kapena kuwiritsa zakudya zokhuthala).
3. Shuga ndi maswiti aliwonse ayenera kukhala osakhudzidwa kwathunthu ndi chakudya.
4. Ndikofunika kutsatira mfundo ya chakudya chamagulu, mwachitsanzo gawani chakudya m'magawo 5,6 pa tsiku pazigawo zochepa.

Zopatsa thanzi kwa ochepa matenda oopsa komanso cholesterol yambiri

Zakudya za odwala omwe ali ndi mtundu wachiwiri wa matenda a shuga omwe amakhala ndi matenda oopsa kapena ziwonetsero zovuta za metabolism yamafuta, otchedwa dyslipidemia (mwachitsanzo, cholesterol yokwanira), ali ndi zofunikira zake.

Ngati wodwalayo ali ndi kulemera kwambiri, ndiye kuti kuchepa kwake kumakhudza mayendedwe a shuga am'magazi, komanso kuthamanga kwa magazi, komanso cholesterol yambiri. Komabe, izi zokha sizingakhale zokwanira. Pali mitundu ingapo yazakudya zomwe zingayambitse matenda a dyslipidemia. Amatsika makamaka kuti muchepetse zakudya zomwe zimakhala ndi mafuta acid ndi mafuta ambiri.

Zinthu izi zimapezeka m'mafuta a nyama, mazira, nkhumba, ng'ombe, mwanawankhosa, mafuta amkaka. Kugwiritsa ntchito zinthu izi kuyenera kukhala kochepa kwambiri, ndipo pobwezeretsa, kuchuluka kwa nsomba, chimanga ndi ndiwo zamasamba pazakudya ziyenera kuchuluka. Ndikofunika kugwiritsa ntchito mafuta azomera m'malo mwa mafuta a nyama, koma kuchuluka kwake kuyenera kukhalabe koyenera (zopatsa mphamvu zamafuta a masamba ndizopamwamba kuposa batala, koma simungathe kuwonjezera ulemu!).

Otsatirawa ndi mndandanda watsatanetsatane wazogulitsa m'magulu atatu omwe ali ndi zotsatira zosiyana pa metabolism yamafuta.

1. Zinthu izi ziyenera kutayidwa (zimakhala ndi mafuta ndi mafuta ambiri):

batala, nkhumba, mutton ndi ng'ombe yayitali, kirimu wowawasa, margarine wolimba, coconut ndi mafuta a kanjedza,
mkaka, mkaka (kuphatikizapo yogati) zamafuta abwinobwino ndi mafuta ambiri, tchizi tchizi choposa 4% ndi tchizi choposa mafuta 30%,
nkhumba, offal (chiwindi, impso, mtima, ubongo), masoseji, masoseji, masoseji, nyama yankhumba, nyama yosuta, khungu la nkhuku,
makeke, makeke, makeke, chokoleti, ayisikilimu,
pizza, agalu otentha, tchipisi, ndi zina zambiri,
red caviar ndi wakuda,
dzira la mazira (zosaposa 3 yolks pa sabata zimaloledwa).

2. Zakudya izi zimatha kudyedwa pang'ono (zimakhala ndi mafuta ndi mafuta ochepa):

Margarine zofewa, mayonesi ndi msuzi wina wolemba "mafuta ochepa",
mkaka ndi mkaka wa mafuta 1-2%, tchizi chamafuta ochepa, tchizi osachepera 30% mafuta,
mbali za ng'ombe, nyama yamwana wamphongo, mwana wa nkhosa wamphongo, nkhuku zopanda khungu,
shrimp, nkhanu.

3. Zinthu izi zitha kudyeka momasuka (zilibe mafuta kapena zilibe mafuta ambiri):

masamba, zitsamba, zipatso, bowa,
nsomba
mafuta a masamba (azitona, mpendadzuwa, chimanga, soya),
mtedza
buledi (makamaka wholemeal),
chimanga, nyemba, pasitala,
azitona
zopangidwa ndi soya ndi zinthu zotsiriza (pokhapokha ngati zakonzedwa popanda kuwonjezera mafuta a nyama!).

Palinso malangizo othandizira odwala omwe ali ndi matenda oopsa. Potere, chinthu chofunikira ndicho kuletsa mchere wamchere. Munthawi yovomerezeka (pakalibe thukuta lamphamvu), munthu amafunikira pafupifupi mchere wa 1 g patsiku. Koma tazolowera kukoma kwa zakudya zamchere komanso mwadongosolo kupitilira kuchuluka kumeneku, kudya mpaka 10 g patsiku, kapena zochulukirapo.

Kuchepetsa kuchuluka kwa mchere kumathandizira chithandizo cha matenda oopsa, ngakhale wodwala amalandila kapena ayi. Kuti mukhale ndi zotsatira zabwino zowoneka, kudya mchere kumayenera kukhala kwa 5 g patsiku (ndipo wodwalayo atatupa - mpaka 3 g). Magalamu asanu amchere ndi supuni yopanda pamwamba.

Ngati mumatsatira malangizowo mosamalitsa, muyenera kuphika chakudya popanda kuwonjezera mchere, ndipo onjezani gawo lanu kuchokera ku "mlingo wa tsiku lililonse" woyesedwa kale. Zakudya zamchere zoyamba kumawoneka ngati zopanda pake, nthawi zambiri pakatha milungu ingapo zizolowere ndipo chakudya chakale chimayamba kuzindikiridwa ngati mchere. Kuti mukongoletse kakomedwe, makamaka munthawi yakusuta, mutha kugwiritsa ntchito zitsamba zatsopano ndi zouma, zonunkhira, zomwe sizikuwonjezeredwa mchere, phweteke la phwetekere, horseradish, mandimu.

Tiyenera kukumbukira kuti pali zakudya zingapo zomwe zili ndi mchere wambiri, ndipo ngati zimaphatikizidwa mwadongosolo, palibe choletsa mchere chomwe chidzachitike pazochitika zina zonse. Zogulitsa zotere zimaphatikizapo soseji, nyama zosuta, zipatso ndi marinade, soseti okonzeka, ketchup, tchipisi, mtedza wamchere, ma bouillon cubes, msuzi m'matumba, zokometsera ndi mchere wowonjezera. Chonde dziwani kuti zinthu zambiri zomwe zatchulidwa pamwambapa sizinalimbikitsidwe chifukwa chofuna kunenepa kwambiri komanso matenda osokoneza bongo!

Zitha kukhala zopanda vuto m'magawo onse omwe ali pamwambapa pokhapokha pazochepa zochepa! Chifukwa chokhala ndi zopatsa mphamvu zambiri zopatsa mphamvu (7 kcal pa 1 g), mowa umatha kukulitsa kulemera, kuwonjezera apo, umakhudza mwachangu magwiridwe antchito a mafuta kagayidwe ndi magazi.

Titha kunena kuti chilichonse chomwe tafotokozazi ndi mfundo zoyambirira za kadyedwe koyenera. Chakudya choterocho sichingakhale chothandiza kwa odwala omwe ali ndi matenda a shuga okha komanso omwe angayambitse matenda a mtima, komanso mabanja awo.

Pomaliza, ziyenera kudziwidwa kuti pakati pa zomwe zimayambitsa matenda a mtima, kusuta ndi amodzi mwa malo oyamba. Ndikofunikira kupeana ndi izi zoyipa! Izi zimagwira ngakhale kwa munthu wathanzi labwino, ndipo ngakhale ngati pali matenda ashuga, kunenepa kwambiri, matenda oopsa, dyslipidemia, kuvulaza komwe kungachitike chifukwa cha kusuta ndikofunikira.

I.I. Dedov, E.V. Surkova, A.Yu. Zazikulu