Shuga wamagazi amalimbikitsa zipatso

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

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

Moyo wokhala ndi matenda amtundu woyamba komanso wachiwiri umapangitsa wodwala kuti azitsatira malamulo angapo omwe amateteza kulumpha mu shuga. Ndikofunikira kuchita masewera olimbitsa thupi tsiku ndi tsiku, omwe umalepheretsa kulemera, omwe anthu odwala matenda ashuga amakumana nawo chifukwa cha kusokonezeka kwa metabolic, amathandizanso thupi kuyamwa glucose.

Chinsinsi cha thanzi ndikuwongolera zizindikiro zonse ndizakudya zoyenera, zomwe zimayenera kuwerengedwa molingana ndi index ya glycemic yazogulitsa ndi malamulo othandizira awo kutentha.

Sikuti zakudya zonse zomwe zimatha kudyedwa ndi shuga, izi zimakhudzanso masamba ndi zipatso, zina mwa izo ndizololedwa, koma zochepa. Ndi shuga wambiri, muyenera kusiyira chakudya ndi chakudya chamafuta ochepa, ndiye kuti, omwe ali ndi index yayikulu ya glycemic. Amadumphadumpha lakuthwa m'magazi ndipo potero amachititsa hyperglycemia, yomwe imaphatikizapo kuchuluka kwa jakisoni wa insulin.

Ichi ndichifukwa chake ndikofunikira kuphunzira zomwe zakudya zimatha kudyedwa ndi kuchuluka kwa shuga m'magazi, mndandanda womwe ufotokozeredwa pansipa, ndi chithandizo chiti cha kutentha chomwe chimafunikira komanso chomwe chimatanthauzira monga GI.

Mlozera wa Glycemic - ndi chiyani

Mawu akuti glycemic index amatanthauza kuchuluka kwa kusweka kwa chakudya chamafuta m'magazi ndi kuthamanga kwawo pamlingo wama glucose. Chakudya chokhala ndi index yayikulu ya glycemic (GI) chimalowa mthupi, chimayamba kuwonjezera kuchuluka kwake kwa shuga, potero chimakhudza thanzi la munthu wodwala matenda ashuga, omwe amangopangidwanso ndi jakisoni wowonjezera wa insulin yochepa.

Kuti mukhale ndi shuga wabwinobwino, muyenera kusankha zakudya zomwe zili ndi GI yotsika, nthawi zina ndi GI wamba, ndipo sizingatheke kuti muzidya zakudya zokhala ndi index yayikulu ya glycemic. Koma ndi zizindikiro ziti zomwe zimawoneka ngati zabwinobwino? Uwu ndi mndandanda wa magawano a GI:

• Kuchokera pa mayunitsi 0 mpaka 50 - chizindikiro chotsika,
• Kuchokera pa mayunitsi 50 mpaka 70 - chizindikiritso chapakati,
• Kuyambira 70 mpaka pamwamba, UNIT ndiwokwezeka.

Kuphatikiza pa mndandandandawu, womwe umaphatikizapo mndandanda wazinthu zomwe zaloledwa, muyenera kuganizira malamulo omwe amathandizira kutentha. Zowonadi, mukamaphika kapena kuwongolera ndi kuwonjezera kwa mafuta ambiri azamasamba, GI ya zinthu zovomerezeka imakwera kwambiri.

Mutha kukonza zakudya motere:

1. Wiritsani
2. Mu microwave
3. Mu multicooker, njira "yazimitsa",
4. Kwa okwatirana
5. Stew ndi mafuta pang'ono masamba,
6. Grill kuphika.

Musaganize kuti zakudya za anthu odwala matenda ashuga ndizosavuta kusankha, chifukwa mndandanda womwe umaloledwa umaphatikizapo zipatso, ndiwo zamasamba ndi zinthu zomwe zizipezeka muzakudya za tsiku ndi tsiku.

Kuchokera ku zakudya zovomerezeka mutha kuphika zakudya zingapo - masaladi, mbale zovuta, sassffles, curd soufflé ngakhalenso mchere.

Katundu Wanyama

Chakudya cha nyama ndi chakudya chofunikira kwambiri tsiku lonse. Izi zimaphatikizapo nyama, offal, mazira, mkaka ndi mkaka wowawasa.

Mukamadya nyama kuchokera pamndandanda wololedwa, muyenera kuchotsa khungu ndi mafuta nthawi zonse, mulibe chilichonse chothandiza, cholesterol chokha chomwe ndi zovulaza thupi.

Mazira owiritsa amaloledwa mu shuga mumtundu uliwonse, GI ya yolk ndi 50 PESCES, ndipo mapuloteni ndi 48 PIECES, gawo lovomerezeka tsiku lililonse ndi dzira limodzi. Mwa njira, imakhala ndi cholesterol yambiri. Mazira angagwiritsidwe ntchito kuphika casseroles ndi soufflé curd.

Kuchokera ku nyama ndikofunikira kuyimitsa chisankho pa:

1. Kuku - GI ndi 0 PISCES,
2. Kalulu - GI ndi 0 PISCES,
3. Chiwindi cha nkhuku - GI ndi wofanana ndi ma PIERES 35,
4. Turkey - GI ndi 0,
5. Ng'ombe - GI ndi 0.

Izi zopangidwa ndi shuga wokwezeka sizipangitsa kuti ziwuke, koma kuwonjezera mphamvu za thupi ndi zinthu zofunika kufufuza ndi mavitamini, kotero mutha kuphika mwachitsanzo, cutlets ya nkhuku yamtundu wa 2 odwala matenda ashuga.

Zakudya zamkaka ndi mkaka wowawasa zomwe zimakhala ndi calcium yambiri komanso zabwino kwa chakudya chamadzulo. Nayi mindandanda wawo:

• Mkaka - MISILI 30,
• Yogati yopanda mafuta - 35 PESCES,
• Kefir - magawo 15,
• Tchizi chopanda mafuta chopanda mafuta - mayunitsi 30,
• Skim mkaka - 25 mayunitsi.

Kuchokera ku tchizi chokoleti, mutha kuphika mitundu yonse yazakudya zopepuka ndikuzidya m'mawa, ndikuphatikiza ndi zipatso. Nayi imodzi mwa izo - mudzafunika magalamu 200 a tchizi chamafuta ochepa, dzira limodzi, magalamu 50 osakanikirana ndi zipatso zouma (ma apricots owuma ndi nkhuyu), sinamoni kumapeto kwa mpeni, ndi kutsekemera ngati mukufuna.

Curd imasakanizidwa ndi mazira ndi zipatso zouma, zomwe zimaphatikizidwa kale m'madzi otentha kwa mphindi 20. Menyani misa ndi blender mpaka kusinthasintha kwakupezeka. Mukasinthira ku nkhungu ya silicone ndikuyika mu microwave kwa mphindi 15. Pambuyo panthawiyi, sinthani zokongoletsedwa za curd kuti zikhale mbale ndikuwaza ndi sinamoni.

Uwu ndi mndandanda wazakudya zomwe sizingathe kudyedwa tsiku lililonse:

1. Curd - 70 PISCES,
2. Beef Strogan - 56 PISCES,
3. Kirimu wowawasa - mayunitsi 56,
4. Batala - 55 PISCES.

Komanso, pansi pa choletsa nsomba zamafuta zilizonse ndi nyama - nkhumba, mwanawankhosa, mafuta.

Ndi mtundu uliwonse wa matenda ashuga, odwala nthawi zambiri amafunsa kuti ndi zakudya ziti zomwe zingadyedwe kuti achulukitse shuga? Pankhaniyi, kusankha kumakhala kochulukirapo, lamulo lalikulu sikuyenera kukometsa mbale ndi mafuta osamwa mkaka, chifukwa izi zimapangitsa kuti pakhale kulumikizidwa kwa mndandanda wamagulu a shuga.

Porridge iyenera kuphatikizidwa muzakudya za tsiku ndi tsiku, kutengera kuwerengera - wina akutumizira kukhala supuni 4 za mbewu zosaphika. chifukwa cha kuchuluka kwa CHIKWANGWANI, chimanga chimathandizira kuti matenda am'mimba asinthe.

Mbewu zololedwa zokhala ndi index yotsika ya glycemic:

• Phula la chimanga - PISCES 40,
• Buckwheat - 50 PISCES,
• Perlovka - mayunitsi 22,
• Mpunga wakuda (bulauni) - 45 PISCES.

Balere ndi buckwheat ali ndi mavitamini ambiri komanso zinthu zofunika kuzifufuza, motero mbewu ziwiri izi ziyenera kupezeka pakudya kwa wodwala matenda ashuga.

Zinthu Zotsogola Zapamwamba:

• Mpunga - 70 PISCES,
• Semolina phala - 70 PESCES:
• Oatmeal - 66 PISCES.

Ndikofunikira kudziwa kuti oatmeal, pansi kukhala ufa (oatmeal), wokhala ndi index yotsika ya glycemic.

Kugwiritsa ntchito zamasamba kumaloledwa pamitundu yopanda malire, kumene, ndizomwe zili pamndandanda. Koma pali zovuta zina. Chitsanzo chosangalatsa ndi kaloti. Itha kudyedwa yaiwisi (GI = 35 PIECES), koma yophika imakhala ndi chizindikiro chokwera kuposa average (GI = 70 PIECES). Kuti muchepetse mayendedwe ake owiritsa, ndikofunikira kuphika kaloti muzidutswa zazikulu, puree pansi pa chiletso chotheratu.

Mbatata yophika imakhala ndi GI ya 65 PIECES, ndi mbatata zosenda za PISCES 90, chifukwa cha chakudya chawo, kuchuluka kwa shuga kwa magazi kumachulukanso. Koma ngati simungathe kulolera kusowa kwa mbatata m'zakudya, tikulimbikitsidwa kuti izilowetsedwa m'madzi ozizira kuti muchepetse GI - izi zimasiya wowuma kwambiri.

Otsatirawa ndi mndandanda wazinthu zololedwa pamndandanda wawo:

1. Broccoli - 10 PISCES,
2. Anyezi - 10 PISCES,
3. Nkhaka - 10ED,
4. Tsabola wobiriwira 10 PISCES,
5. Tsabola wofiyira - 15 PISCES,
6. Kabichi yoyera - 15 PISCES,
7. Maolivi obiriwira - magawo 15,
8. Kholifulawa - 15,
9. Garlic - 20 PISCES,
10. Phwetekere - 15 magawo.

Kuyambira masamba osati masaladi okha omwe amakonzedwa, komanso mbale zina zomwe zimapangidwa mu mphodza ndi mawonekedwe owiritsa. Ichi chitha kukhala chakudya chabwino cham'mbali cha nyama ndi nsomba. Khalani omasuka kuphatikiza masamba osiyanasiyana - pankhaniyi, palibe zoletsa kwa odwala matenda ashuga.

Madzi amatha kupangidwa kuchokera ku zinthu zamasamba, makamaka phwetekere - imakhala ndi mavitamini ambiri ndi michere yambiri, koma misuzi ya zipatso ndizoletsedwa kwathunthu.

Pokhapokha, mungathe kumwa 70 ml ya madzi, omwe kale anali osungunulidwa ndi madzi, mogwirizana ndi gawo limodzi mwa atatu.

Zipatso zimagwira ntchito yayikulu pazakudya za anthu odwala matenda ashuga, chifukwa zimakhala ndi mavitamini ndi fiber yambiri, zomwe zimathandiza kuthetsa poizoni m'thupi, ndikufulumizitsa njira ya chakudya ndi mafuta.

Kutumiza zipatso tsiku lililonse kumatha kukhala gawo limodzi mwa magawo atatu a chakudya chonse. Koma ngati mumakonda zakudya zotsekemera komanso zowawasa, ndizotheka kuwonjezera kuchuluka kwa tsiku ndi tsiku zomwe amamwa.

Mavitamini ambiri amapezekanso ndi peel ya zipatso. Chakumwa chopatsa thanzi chimapangidwa ndi ma peangerine. Pa ntchito imodzi, mumafunikira supuni ziwiri zamasamba osenda bwino, omwe amadzazidwa ndi 200 ml ya madzi otentha ndikuthiridwa kwa mphindi zosachepera zisanu. Tiyi ya tangerine imakulitsa kukana kwa thupi kumatenda ndikuchepetsa mphamvu yamanjenje.

Mwa zipatso, zotsatirazi ndizololedwa:

• Blackcurrant - MALO 15,
• Ndimu - magawo 20,
• Chipatso cha mphesa - 22 PISCES,
• Cherry - 22 PISCES,
• Makangaza - 35 magawo,
• Plum - 25 PISCES,
• Peyala - 35 magawo,
• Ma apricots owuma - Mapaipi 30,
• Maapulo - 30 PISCES,
• Ma apricots owuma - Mapaipi 30,
• Cherum maula - 25 magawo,
• Orange - 30 PISCES,
• Peach - 35 magawo,
• Rasipulosi - 30 mayunitsi.

Ndikwabwino kudya zipatso m'mawa chifukwa zimakhalabe ndi glucose ndipo thupi limafunikira zolimbitsa thupi kuti zimere. Njira yayikulu yakudya yam'mawa ndi saladi wopatsa zipatso wokhala ndi yogurt yopanda mafuta kapena kefir.

Mutha kugwiritsa ntchito decoctions a zouma zipatso - izi zikuthandizira kukulitsa chitetezo chathupi komanso kuchepetsa kugwira ntchito kwa m'mimba. Kukonzekera gawo latsiku ndi tsiku la decoction, mungafunike osakaniza magalamu 50 a zipatso zouma (ma apricots zouma, zoumba zouma, zipatso) - zonsezi zimathiridwa ndi 300 ml ya madzi otentha ndikuyika kwa mphindi zosachepera 10.

Chimodzi mwazosankha za saladi wa zipatso:

1. Mbewu zamakangaza - zidutswa 15,
2. Mtengo umodzi wobiriwira
3. Hafu ya lalanje
4. Ma plums atatu olimba,
5. 200 ml ya yoghurt yopanda mafuta kapena kefir.

Dulani zipatsozo kukhala ma cubes akulu, kuwonjezera makangaza ndi 200 ml ya yogurt yopanda mafuta. Ndikwabwino kusaphika chakudya cham'mawa nthawi yomweyo musanagwiritse ntchito kuti musunge mtengo wonse wa zinthuzo.

Madzi, ngakhale atapangidwa kuchokera ku zipatso zokhala ndi index yotsika ya glycemic, amalimbikitsa shuga. Zonsezi zimafotokozedwa mophweka - palibe CHIKWANGWANI mu timadziti.

Makina amagetsi

Njira yodyetsera chakudya iyeneranso kuchitika malinga ndi njira yapadera. Chifukwa chake, chakudyacho chimayenera kukhala chosakanikirana, magawo ang'onoang'ono, nthawi 5-6 patsiku, komanso malo ofanana, makamaka nthawi imodzi. Izi ndizofunikira kuti zikondamoyo zikhale zokonzekera katundu ndikuyesera kudzipanga ndi insulin ya mahomoni kwambiri (amatanthauza mtundu wachiwiri wa matenda ashuga).

Wodwala matenda ashuga ayenera kudya madzi osachepera malita awiri patsiku, koma mutha kuwerengera kuchuluka kwake malinga ndi zopatsa mphamvu zomwe zimadyedwa patsiku, ndiye kuti kalori imodzi ndi yofanana ndi millilita imodzi amadzimadzi.

Zogulitsa zilizonse zomwe sizinalembedwe ndi endocrinologist zimaloledwa kudya pokhapokha atakambirana ndi adokotala.

Pozindikira monga matenda ashuga, wodwalayo amangofunika kukhala munthu wodalirika komanso wokhazikika kuti athe kuthana ndi magazi komanso kusapumira.

Mu kanema munkhaniyi, adotolo apitiliza mutu wa zomwe zimachitika pakudya kwa magazi.

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

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Kodi ndi zipatso zamtundu wanji zomwe zingakhale ndi shuga?

• 1 Zipatso zomwe zimachulukitsa shuga
• 2 Zipatso Zomwe Zimachepetsa Msuzi
• 3 Matenda a shuga amapezeka zipatso

Zipatso ndi zipatso zowutsa mudyo komanso zotsekemera zomwe zimakhala ndi mavitamini ambiri amitundu yamagulu, zinthu zazing'ono ndi zazikulu, fiber, pectin, acid acid. Mu shuga, muyenera kudya zipatso zomwe zimachepetsa shuga la magazi. Izi zikuphatikiza maapulo (osasankha mtundu) ndi mapeyala, zipatso: ma cranberries, rasipiberi, mabulosi akuda, aronia ndi redan, curls zakuda ndi zofiira, viburnum, sitiroberi (muli zambiri za antioxidants, kotero mulingo wa shuga wamagazi umatsika mwachangu). Maula ndi pichesi, maula a chitumbuwa ndi apurikoti, yamatcheri ndi yamatcheri, chivwende ndi vwende zimaloledwa. Mwa zipatso zapamwamba, zakunja, shuga amachepetsa ndi mphesa, makangaza, malalanje, zinanazi, kiwi, ndi mandimu. Kuti mupindule kwambiri, muyenera kudya zipatso ndi masamba.

Zipatso zomwe zimachulukitsa shuga

Banana, nkhuyu, mphesa ndi madeti ndi ma exotic omwe amachulukitsa shuga, motero ndizoletsedwa. Mandarins okhala ndi shuga wambiri m'magazi ndi osayenera (okhawo ochokera ku gulu la zipatso) chifukwa cha kuchuluka kwa chakudya chamagulu. Timadziti tating'onoting'ono tomwe timakhala ndi shuga. Amadzaza kapamba, kuwonjezera magazi. Kusiyanitsa ndi mandimu ndi makangaza. Anthu omwe samadwala matenda am'mimba komanso acidity yambiri amaloledwa izi, koma zokhazo. Ma shelufu saloledwa kumwa mu shuga chifukwa cha shuga wambiri komanso zosakaniza mwanjira zina. Iwo aledzera mumiseche yaying'ono komanso pang'onopang'ono, osawonjezera shuga.

Zatsopano zimathandizira kukonza kagayidwe, kumasula thupi ku ziphe, poizoni, kumalepheretsa kukula kwa atherosulinosis komanso kumachepetsa chiopsezo chamikwingwirima.

Bweretsani ku zomwe zalembedwa

Zipatso Zomwe Zimachepetsa Shuga

Mukamasankha zipatso zabwino za anthu odwala matenda ashuga, glycemic index yawo (GI) imawaganiziridwa - chizindikiro cha zotsatira za zomwe zadyedwa pamlingo wamagazi. Mndandanda wotsika wa glycemic umati mukatha kudya zipatso zoterezi shuga amayamba kukwera pang'onopang'ono, ndipo kukwera kwa GI, glucose imakwera mwachangu.

Mutha kudya magawo angapo a mavwende, koma mpaka maola 17.

Koma osati zonse nthawi imodzi kuchokera pamndandandawu zitha kudyedwa tsiku limodzi, ndikofunikira kugawa mwakufuna kwanu kutengera zomwe mukufuna. Sankhani ku kukoma kwanu ndikutsatira zomwe amagwiritsidwa ntchito. Ndikwabwino kudya zipatso pakati pazakudya zazikulu, koma zipatso zomaliza siziyenera kupitirira maola 17. Amayenera kudyedwa yaiwisi, yopanda shuga kapena yozizira, ndipo ngati yophika ndi shuga (jamu) kapena shuga (compote), aletsedwa.

Bweretsani ku zomwe zalembedwa

Ubwino wa Zipatso za Matenda A shuga

Zipatso za aliyense, makamaka kwa odwala matenda ashuga, ndizothandiza kwambiri:

• kwezani chitetezo chokwanira
• kweza thupi ndi mavitamini ambiri, michere ndi micro yambiri, acid acid, CHIKWANGWANI
• sinthani matumbo ntchito,
• imwani mankhwala ochulukirapo, chotsani poizoni, ziphe, poizoni,
• lekani kuwoneka ma cholesterol plaque ndikuchepetsa shuga la magazi,
• kuchuluka hemoglobin,
• zimasokoneza dongosolo lamanjenje ndikusintha zochita za ubongo,
• gwiritsani ntchito kunenepa kwambiri
• amachiritsa khungu, amasintha mawonekedwe.

Maapulo ndi mapeyala amakhala ndi fiber, pectin, mavitamini ndi michere, zomwe zimathandiza pamatumbo. Zipatso za citrus - lalanje, mphesa, ndimu - zimakhala ndi mitundu iwiri ya CHIKWANGWANI (chosungunuka komanso chosakwanira), mavitamini, makamaka vitamini C, motero amalimbikitsidwa kuti azigwiritsidwa ntchito kamodzi patsiku tsiku lililonse kuti azisunga patency komanso kusasinthika kwamitsempha yamagazi. Kiwi ndi chinanazi zimakhala ndi ma enzymes apadera omwe amawotcha mafuta, omwe nthawi zonse amakhala othandizira odwala matenda ashuga. Cherry imakhala ndi coumarin, chinthu chomwe chimalepheretsa mapangidwe amwazi ndikulimbikitsanso kuyambiranso. Ma rasipiberi ndi ma jamu ali ndi antioxidant zinthu zomwe zimachedwetsa kukalamba. Blackcurrant imalimbitsa mitsempha yamagazi, ma saturates okhala ndi Vitamini C. Strawberry ndi sitiroberi zimakhala ndi magnesium ndi potaziyamu, zomwe ndizofunikira kuti ma pathologies ochokera pamtima azikhala ndi zinthu zokhala ndi antioxidant zomwe zimatsitsa shuga m'magazi.

Zolemba zaukadaulo wazachipatala

Zipatso zomwe zimachulukitsa shuga m'magazi sizikulimbikitsidwa kwa iwo omwe glucose amachepetsa kwambiri, ndiye kuti, hyperglycemia imawonedwa chifukwa chophwanya kagayidwe kazachilengedwe. Zomwe zimayambitsa Hyperglycemia ndi matenda a shuga (kuchepa kwa mankhwala a insulin), mavuto azakudya, nkhawa, matenda ndi kutupa. Komanso kuchepa kwa vitamini B7 (biotin), komwe kumapangitsa kagayidwe kazachilengedwe ndipo kamayambitsa kuchuluka kwa shuga m'magazi.

Chifukwa chake, kudziwa zipatso zomwe zimawonjezera shuga ndizothandiza osati kwa odwala matenda ashuga okha komanso anthu omwe akufuna kuthana ndi mapaundi owonjezera.

Ndi zipatso ziti zomwe zimawonjezera shuga?

Munthu akadya zipatso zomwe zimachulukitsa shuga wamagazi, katundu pa zikondamoyo zimachuluka, chifukwa chomwe amafunika kutulutsa insulin yambiri. Makamaka pazakudya zomwe zimakhala ndi chakudya chamagulu, pali index ya glycemic (Glycemic Index, GI). Mndandandawu "umayeza" momwe chakudya chamagulu am'magazi amapezekera m'magazi, ndiye kuti, zikuwonetsa kuchuluka kwa shuga omwe akukwera. Mokulira, mndandanda wa shuga wamagazi umakwera msanga. GI yapamwamba - 70 kapena kuposerapo, sing'anga - pamtunda wa 55-69, wotsika - ochepera 55.

Tsopano tiwone kuti glycemic index yazipatso zodziwika bwino kwambiri m'zakudya zathu. Mwa njira, taphatikiza zipatso zina pamndandandandawu, tikukhulupirira kuti chidziwitsochi sichingakhale chopanda tanthauzo.

Mlozera wotsika wa glycemic ndi: chitumbuwa (22), mphesa (25), mapeyala (37), maapulo (39), ma plums (38), sitiroberi (40), mapichesi (42), malalanje (44), nthochi zapakatikati (58) )

Mlozera wapakati wa glycemic umawonedwa mu zipatso ndi zipatso monga mango (56), papaya (56), apricots (57), kiwi (58), mphesa (59), nthochi kucha (62), vwende (65), chinanazi (66 ) Watermelon (72) ndi masiku (146) ali ndi mndandanda wapamwamba kwambiri wa glycemic.

Tiyenera kudziwa kuti akatswiri azakudya amatanthauza zipatso zomwe zimachulukitsa shuga wamagazi, omwe ali ndi chisonyezo chapakati komanso chapamwamba kwambiri cha glycemic.

Ndi zipatso ziti zomwe zimawonjezera shuga? Zachidziwikire, zokoma! Tiyenera kukumbukira kuti kukoma kokoma kwa zipatso kumapereka sucrose, shuga ndi fructose. Suprose ndi disaccharide ndipo imatha kuwonjezera shuga m'magazi mwachangu kwambiri. Malo oyamba mu sucrose omwe amakhala ndi mapichesi (6 g pa 100 g atsopano zipatso), vwende (5.9 g), ma plums (4.8 g) ndi ma tangerine (4.5 g mu zipatso 100).

Glucose ndi fructose ndi monosaccharides. Glucose ndi shuga wa atomu 6 (shuga wa mphesa kapena hexose), mphesa (7.3 g pa 100 magalamu a zipatso), yamatcheri ndi yamatcheri (5.5 g) ndizochulukirapo.

Fructose ndiwotsekemera kawiri kuposa shuga ndipo ndi wosavuta kugaya kuposa sucrose. Ndipo kuti isinthe kukhala glycogen (yomwe imachitika m'chiwindi), insulin siyofunikira. Mphesa (7.2 g pa 100 g wa zipatso), maapulo (5.5 g), mapeyala (5.2 g), yamatcheri ndi yamatchu (4.5 g), chivwende (4.3 g pa 100) zimasiyanitsidwa ndi mawonekedwe apamwamba a fructose. g zamkati). Atsogoleri onse pazomwe zili ndi shuga onse ndi ma primmons (oposa 30%), zinanazi (16%), peyala ndi nthochi (12%), ma cherries okoma (11.5%).

Musaiwale kuti pakuchita bwino kwa thupi - kupatsa maselo mphamvu komanso kukhazikitsa njira zambiri zamankhwala amitundu mitundu - shuga ndi yofunikira. Ngati mumatsatira zakudya zowonjezera kapena zolimbitsa thupi mwamphamvu, kuchuluka kwa shuga m'magazi kumatha kuchepa, zomwe zimayambitsa hypoglycemia. Izi zimasokoneza moyo wabwino. Ndipo zipatso zomwe zimachulukitsa shuga zimandithandiza.

Kodi kusankha wodwala matenda ashuga?

Poganizira zipatso zomwe zaloledwa, ndikofunikira kuzindikira kuti index yawo ya glycemic sayenera kupitirira 55-70 point, pamene chizindikirocho chikukwera, chipatsocho chimatsutsana mu shuga ndi shuga wamagazi ambiri. Ngati mutsatira malangizowa, mutha kusunga glycemia ili pamlingo wokwanira.

Wodwala akamadwala matenda amtundu woyamba, omwe amadziwika ali mwana, amadziwa bwino zamtundu womwe ungadye shuga wambiri, ndipo ndibwino kukana.

Ndi matenda a shuga a mtundu wachiwiri, zinthu ndizosiyana, matenda am'mimba amakhudza anthu ambiri kuposa achikulire, omwe zimawavuta kukonzanso zakudya zawo, kusintha zomwe amadya zomwe amapangidwa zaka zapitazo.

Pofuna kuti musalakwitse posankha, muyenera kudya zipatso zosapsa zokha kapena zotsekemera-zipatso, shuga ndi mitundu ya zipatso yokoma kwambiri:

1. zimasokoneza mkhalidwe wa wodwalayo,
2. zipangitsa kuti magazi asinthe kwambiri.

Kumbukirani kuti misuzi yazipatso ndiyowopsa kwambiri kuyambira pakuwona shuga kuposa zipatso zomwe zidamwa. Cholinga chake ndichosavuta, juwisi amangokhala madzi opanda CHIKWANGWANI, siudindo womaliza womwe umayikidwa pakulandidwa kwa glucose ndi thupi.

Mutha kudya zipatso zamtunduwu: maapulo, mapeyala, malalanje, mphesa, mandimu. Pali zoletsa zina pa zakumwa za vwende, chinanazi, chivwende ndi mango. Ngati zipatso zikapangidwenso mopitilira muyeso, muyezo wa glycemic udzakulanso. Ndi hyperglycemia, simungathe kudya zipatso zambiri zouma, ngati dokotala amalola kuyanika, azikhala zipatso atanyowa nthawi yayitali m'madzi ozizira.

Zipatso ndizothandizanso:

• lingonberry
• cranberries
• hawthorn
• jamu
• red currant
• nyanja

Ndizodziwika kuti zipatsozi zimatha kupatsidwa chithandizo cha kutentha popanda kuda nkhawa za kuchuluka kwa shuga mwa iwo. Zakudya zamafuta zimakonzedwa pamaziko a zipatso, koma kupatula shuga yoyera, yomwe imasinthidwa ndi zotsekemera zachilengedwe. Komabe, ndibwino ngati wodwalayo adya zipatso ndi zipatso mwanjira yawo.

Izi zimachitika kuti wodwala matenda ashuga amatopa ndi chakudya chomwechi, akufuna kudzichitira yekha zipatso zoletsedwa. Potere, chipatsocho chimagawidwa m'magawo ang'onoang'ono, kudyedwa m'magawo angapo, makamaka m'mawa. Zotsatira zake, mankhwalawa amabweretsa chisangalalo m'mimba ndipo sangapangitse kuwonongeka mu thanzi, mavuto ndi glycemia.

Ndikofunikira kuphunzira momwe mungawerengere zipatso zabwino, chifukwa zipatso zomwe zimaloledwa zimakhala zovulaza ndi zopanda malire:

1. tikulimbikitsidwa kusankha chipatso choyenera m'manja mwa odwala matenda ashuga,
2. ngati sikunali kotheka kupeza chipatso chaching'ono, chimangogawidwa m'magawo.

Kuphatikiza zipatso zabwino kumafanana ndi chikho chimodzi chaching'ono, koma mavwende kapena mavwende sayenera kudyedwa mopitilira muyeso umodzi.

Pali chinyengo china chomwe chimathandizira kuchepetsa kuchuluka kwa kusintha kwa mafuta m'thupi kuti akhale glucose - idyani zipatso limodzi ndi mtedza, tchizi kapena mkate wathunthu.