Zomwe mungadye ndi matenda a shuga a 2: chakudya cha sabata

Zakudya za matenda a shuga a mtundu wachiwiri ndi imodzi mwanjira zazikulu zothandizira kuti kagayidwe kake kangachepe komanso kuchepetsa shuga m'magazi kuti akhale abwinobwino. Popanda kugwiritsa ntchito zakudya, chithandizo cha matendawa sichingabweretse zotsatira zabwino, ndipo kuphwanya kwamphamvu kwa thupi, mapuloteni, mafuta ndi mchere wamafuta mthupi kumapita patsogolo.

Malamulo a zopatsa thanzi

Mu shuga osadalira insulin, malamulo okhudzana ndi zakudya amakhala okhazikika kuposa mitundu ina ya matendawa, chifukwa, choyambirira, odwala amafunika kuchepetsa thupi, chachiwiri, kusinthanso kuchuluka kwa shuga m'magazi, ndipo chachitatu, amachepetsa katundu pa kapamba panthawi ya chakudya.

Mfundo zazikuluzikulu zomwe kadyedwe kachakudya kamatenda kochepa kamakhazikika ndi izi:

• kupatula kugwiritsa ntchito shuga mokhazikika komanso popanga zinthu,
• m'magulu anu kuti musadye moperewera, onetsetsani kukula kwake,
• imwani chakudya chambiri nthawi imodzi (kufikira mutadzaza, koma osadya kwambiri),
• kutafuna chakudya pakamwa, popeza kuwonongeka kwa chakudya kumayamba mothandizidwa ndi ma enzyme amapanga malovu,
• kuwunika kudya kwa calorie ndipo usapitirire mphamvu zovomerezeka za tsiku ndi tsiku,
• zindikirani glycemic index of product (GI),
• gwiritsani ntchito lingaliro la XE (mkate) pakukonzekera menyu masana,
• kuchuluka kwa fiber ziyenera kuphatikizidwa muzakudya.

Kuti mugwiritse ntchito mokwanira mfundo zofunikira za zakudya za matenda a shuga a 2, muyenera kuphunzira kuwerengera XE, kukhala ndi lingaliro la glycemic index ndi calorie zakudya. Momwe mungapangire menyu potengera izi, werengani pansipa.

Glycemic Product Index

Glycemia ndi mulingo wa shuga m'magazi. Mwa anthu athanzi, poyankha kuwonjezeka kwa shuga, inshuwaransi yokwanira imasungidwa kuti imange mamolekyulu a glucose, kubwezeretsanso mphamvu ya maselo ndikuchepetsa kuchuluka kwa shuga m'magazi a plasma.

Njira zotsutsana zimachitika m'thupi ndi matenda ashuga, chifukwa insulin yomwe amisungitsa kapamba sikokwanira, zomwe zimapangitsa njira zingapo:

• glucose wa plasma sachepa,
• maselo am'mimba ndi ziwalo zamkati sizilandira mphamvu,
• malo ogulitsa mafuta amakonzedwanso.

Pofuna kuti magazi a magazi asachuluke, ndikofunikira kusankha zakudya zamagulu, makamaka chakudya, chifukwa chakudya chimapangidwa ndi shuga wosavuta komanso wovuta, wosiyana ndi kapangidwe kake, kuthamanga kwa mayamwa ndi kuthekera kowonjezera shuga m'magazi.

Mndandanda wamtundu wa glycemic ndi chizindikiro cha digito chomwe chimadziwika ndi mankhwala omwe amapezeka chifukwa cha mphamvu yake yowonjezera glucose wamagazi atatha kudya. Misonkhano yonse, ma carbohydrate adagawika m'magulu atatu: okhala ndi GI yayikulu, yapakatikati, komanso yotsika.

Kwa matenda amtundu wa 2 shuga, ma carbohydrate okhala ndi index yotsika (0- 35) ndi sing'anga (40-65) amaloledwa: masamba obiriwira obiriwira ndi masamba, mtedza, chimanga, zipatso zosapezekapezeka, tchizi chokoleti, ndi zina zambiri.

Zakudya zokhala ndi GI yapamwamba (yoposa 70) siyenera kuyikidwa pambali pa zakudya zamasiku onse kawirikawiri, kawiri pa mwezi pamwezi zazing'ono (zikondamoyo, cheesecakes, granola, pasitala, ndi zina zambiri). Nthawi zambiri, zakudya zapamwamba za GI zimakhala ndi ufa woyambirira wabwino womwe umakweza msanga shuga, monga momwe amaletsera shuga.

Chakudya chamkate

Gulu la mkate ndi njira yowerengera kuchuluka kwa chakudya chamagulu m'zakudya. XE imagwiritsidwa ntchito mwachangu mtundu wa 2 shuga mellitus milandu pomwe insulin imagwiritsidwa ntchito pochizira (kuchuluka kwa insulin kumawerengeredwa malinga ndi kuchuluka kwa chakudya chamagulu mu chakudya).

1 XE ndi 10-12 magalamu a chakudya. Kuwerengera kwa XE m'magulogalamu azakudya kumachitika motere: gome limawonetsa kuchuluka kwa zinthu, mwachitsanzo, buledi - 25 magalamu, muli 1 XE. Chifukwa chake, chidutswa cha mkate cholemera 50 magalamu chimakhala ndi 2 XE.

Zitsanzo za 1 XE pazogulitsa:

• Mkate wa Borodino - 28 g,
• ma Buckwheat akudya - 17 g,
• kaloti yaiwisi - 150 g,
• nkhaka - 400 g
• apulo - 100 g
• masiku - 17 g,
• mkaka - 250 g
• kanyumba tchizi - 700 g.

Kuchuluka kwa XE komwe kumaloledwa kudya tsiku lililonse kumatha kusiyanasiyana kutengera nthawi yomwe munthu akudwala matenda ashuga. Kutengera chakudya chochepa-carb, kuchuluka kwa magawo a mkate ndi 3, 1 XE pakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo.

Komabe, ziyenera kudziwidwa kuti matebulowo sangakhale ndi zisonyezo zofananira, chifukwa m'maiko osiyanasiyana ndichikhalidwe kuganizira zamagulu angapo a chakudya pamoto umodzi wa mkate (kuyambira 10 mpaka 15). Ma Endocrinologists amalimbikitsa kugwiritsa ntchito magome a zopatsa mphamvu zama gramu 100 za mankhwala m'malo mwa zisonyezo za XE.

Zopatsa mphamvu

Type 2 shuga mellitus nthawi zambiri amawonedwa mwa anthu onenepa kwambiri komanso onenepa kwambiri. Kuchepa kwa thupi, kuchuluka kwa kapamba komanso thupi lonse kumakula bwino, ndichifukwa chake kuphatikiza kulemera ndikofunikira pakuthandizira matenda.

Kuti muchepetse kunenepa komanso wathanzi kunenepa kwambiri, chakudya chochepa m'makompyuta othamanga komanso lingaliro lama calorie azakudya limagwiritsidwa ntchito. Muyenera kugwiritsa ntchito magome a tsiku ndi tsiku omwe akuwonetsa mphamvu zamasamba, kuwerengera molondola kuchuluka kwa tsiku ndi tsiku ndikuganizira mphamvu za zinthu mukapanga menyu patsiku.

Ma calorie pafupifupi patsiku la kuchepa thupi amawerengedwa motere: kulemera kwabwino mu kg kumachulukitsidwa ndi 20 kcal kwa akazi ndi 25 kcal kwa amuna.

• zopatsa mphamvu za tsiku ndi tsiku za mzimayi wokhala ndi kutalika kwa masentimita 160 ndi kulemera kwamakilogalamu 60 adzakhala 1200 kcal,
• zopatsa mphamvu za tsiku ndi tsiku za munthu yemwe watalika masentimita 180 ndi kulemera kofunikira 80 makilogalamu - 2000 kcal.

Pokhapokha kulemera kwambiri, mphamvu yamasiku onse yazakudya iyenera kukhala 1600-1700 kcal kwa akazi ndi 2600-2700 kcal kwa amuna.

Zakudya za matenda a shuga a 2 - zomwe mungadye, zomwe simungathe (tebulo)

Kwa odwala matenda a shuga a mtundu 2, zakudya zamafuta ochepa zimakhala bwino. Nthawi yomweyo, mapuloteni ndi mafuta amaloledwa pazakudya zake mopanda malire, poganizira zomwe zili ndi calorie za tsiku ndi tsiku, ngati pakufunika, muchepetse thupi.

Kuchuluka kwa mapuloteni muzakudya kuyenera kukhala pafupifupi 1-1,5 magalamu a mapuloteni pa kilogalamu imodzi yakulemera kwa thupi. Kugwiritsa ntchito mapuloteni pamwamba pazomwe zimatha kubweretsa zotsatira zoyipa m'mimba ndi impso.

Mafuta. Kugwiritsa ntchito mafuta a masamba komanso nyama sikuti kumabweretsa zotsatira zoyipa mukamadyedwa pang'ono. Mafuta ambiri anyama ndi mafuta osungunuka, batala ndi mafuta ena samakhudza shuga wamagazi, kotero mafuta akhoza kuphatikizidwa mu chakudya chochepa cha carb cha matenda ashuga a 2.

Choopsa chenicheni paumoyo ndi mafuta omwe amadziwika kuti ndi transhydrogynzed fats, omwe ndi zotsatira za kusintha mafuta amadzimadzi amadzimadzi kuti akhale okhazikika (margarine, mafuta a confectionery) ndipo amagwiritsidwa ntchito mosamala m'makampani azakudya chifukwa cha mtengo wawo wotsika.

Mafuta a trans samachotsedwa m'thupi ndipo, akudziunjikira m'matumbo, chiwindi, minofu ya mtima, ndi zina zambiri, zimayambitsa matenda owopsa a ziwalo zamkati. Mafuta a hydrogenerated amaletsedwa kudya osati shuga okha, komanso kwa aliyense amene amayang'anira thanzi lawo.

Zomakoma

Kuperewera kwa shuga m'zakudya ndi lamulo lokhwima la matenda ashuga. Nthawi yomweyo, pali zotsekemera zambiri zomwe zimagwiritsidwa ntchito m'malo mwa shuga yoyera yoyera, monga fructose, sorbitol, xylitol, saccharin, aspartame, stevioside, etc.

Zokoma zimagawidwa zachilengedwe komanso zopanga zinthu, koma ngakhale izi, zotsekemera kwambiri zimapangitsa kuti magwiridwe am'mimba ndi njira zina zamthupi, ndizo:

• kunenepa kwambiri chifukwa cha kuchuluka kwambiri kwa kalori,
• kupezeka kwa matenda a mtima, impso, chiwindi,
• kudzimbidwa
• kuphwanya zam'mimba chakudya,
• nseru
• chifuwa
• kukhumudwa

Chotsekemera chokhacho chodalirika cha matenda a shuga a 2 ndi stevia (stevioside, stevia ufa, mapiritsi, manyuchi, ndi zina). Zopatsa mphamvu zopatsa mphamvu za stevia zimakhala pafupifupi 8 kcal pa 100 magalamu, koma popeza mmera ndi wokoma kwambiri kuposa shuga, kukonzekera kwa stevia kumagwiritsidwa ntchito mu Mlingo wochepa kwambiri.

Zinthu zomwe zili ndi stevia sizikweza m'magazi a glucose konse, chifukwa zimakhala ndi glycosides (mankhwala otsekemera) omwe amachotsedwa m'thupi popanda kusinthidwa. Kukoma kwa stevia ndikosavuta ndipo muyenera kuzolowera. Chikhalidwe cha mbewu ndikuti kukoma kokoma sikumveka nthawi yomweyo, monga shuga, koma ndikuchedwa.

Kumbukirani kuti kugwiritsa ntchito masipuni otsekemera kumalimbikitsidwa kokha kwa anthu odwala matenda ashuga. Kugwiritsa ntchito pafupipafupi zotsekemera za smvioside mwa anthu athanzi kumatha kubweretsa insulin.

Mphamvu yamphamvu

Ngakhale kuti zakudya zamafuta ochepa omwe amapezeka pagome 9, omwe amalembedwera matenda a shuga II, amapereka mankhwala omwe amapezeka pafupipafupi komanso ochepa, akatswiri amakono amakana mawu awa.

Mtundu woyenera kwambiri ndikudya malinga ndi momwe akumva njala mpaka chakudya chachitatu mpaka chinayi.

Zakudya zilizonse, mosasamala kanthu za mawonekedwe (mapuloteni, mafuta, chakudya) zimayambitsa kupanga insulin, kotero chakudya chambiri patsiku chimatsitsa kapamba. Kwa magwiridwe antchito a m'matumbo a shuga, nthawi yanthawi ya chakudya iyenera kukhala ya maola 2-4. Zakudya zilizonse zomwe zimagwiritsidwa ntchito ngati chakudya (fodya) zimayambitsa matenda a insulin.

Zophika Zabwino

Ngakhale kuti mavuto atakhala ndi shuga m'magazi amachotsedwa, mbale zochulukirapo zamafuta othamanga zimasiyidwa kunja, zakudya zama carb zotsika zamtundu wa 2 zitha kukhala zosangalatsa komanso zosiyana siyana.

Zakudya zama carb ochepera mtundu wa shuga wachiwiri ziyenera kuphatikizapo nyama, nsomba, nkhuku, sopo ndi zina zochokera msuzi wa nyama, masamba osiyanasiyana ndi mankhwala othandizira kutentha, zinthu zamkaka ndi mbale zochokera kwa iwo.

Pizza Yopanda Pabwino

Kuti mupange pizza mufunika zinthu monga: nkhuku yokazinga (500 gr.), Dzira, zonunkhira, mchere, anyezi.

Zodzazidwa: nkhaka, tomato, bowa, tchizi.

Kusakaniza nkhuku yosakaniza ndi dzira ndi anyezi osanidwa, mchere, kuwonjezera zonunkhira. Kenako, minced ya nyamayo imakulungidwa mu mpira ndikuikapo pepala lopaka mafuta. Kuchokera pamwambapo, mincemeat imakutidwa ndi filimu yomata (kuti isamamamirire ku pini yopukutira) ndikugudubuzika kuzungulira kwa mainchesi omwe mukufuna. Pambuyo pake, maziko a pizza amaikidwa mu uvuni kwa mphindi 10-15.

Nyama ikaphikidwa, ndikofunikira kuwaza bowa, kuwaza nkhaka, tomato ndi kuwaza tchizi. Kenako, masamba amayikidwa pamakonzedwe okonzedwa, ndikuwazidwa mkaka ndi tchizi wowotchera pamwamba ndikuyika mu uvuni kwa mphindi zina zisanu.

Chakudya chokonzedwa chimatha kukonkhedwa ndi zitsamba zatsopano musanatumikire.

Zukini spaghetti

Kuphika spaghetti, gwiritsani ntchito karoti wapadera kwambiri wa ku Korea. Mbaleyi imakonzedwa mophweka: zukini amaphika ndi kuwaza mu suphika wowotcha kwa mphindi 3-4 mpaka theka kuphika.

Zukini spaghetti imagwidwa ndi mphodza, nsomba, masamba ndi soseji zamasamba.

Zukini Spaghetti Tomato Sauce

Zosakaniza: phwetekere yayikulu, anyezi 1, 3 cloves wa adyo, phwetekere wa phwetekere (10 magalamu), mchere, zitsamba. Pophika, bulani phwetekere, peel ndikudula ma cubes. Kenako, kuwaza ndi mwachangu anyezi ndi adyo, kuwonjezera phwetekere, zonunkhira ndi mphodza mpaka kuphika. Onjezani ndi supuni ya phala la phwetekere kumapeto.

Tchati cha matenda a shuga: zakudya, zakudya

Ndi zakudya ziti zomwe sizingadye ndi shuga yachiwiri? Momwe mungapangire menyu tsiku lililonse ndi shuga, mukukayikira kapena kunenepa kwambiri? Endocrinologist Olga Demicheva amalankhula za zakudya za matenda ashuga amtundu wachiwiri, womwe ndi wofunikira kwambiri pazachipatala, "Buku la" Ndi Nthawi Yoti Kuchitidwe Molondola ".

Mosiyana ndi mtundu woyamba wa matenda ashuga mellitus (T1DM), nthawi zambiri pamakhala popanda kuwoneka bwino ndi ludzu, kukodza moperewera, kuchepa thupi, kapena kufooka kwakukulu mu mtundu 2 wa shuga mellitus (T2DM). Nthawi zambiri, matendawa amakhala asymptomatic kwazaka zingapo, motero theka la anthu odwala matenda ashuga padziko lapansi sazindikira matenda awo. Ndipo sakudziwa za izi kufikira mavuto atayamba, kapena atapeza mwangozi kuchuluka kwa shuga m'magazi.

Kafukufuku wokwanira wa odwala omwe ali ndi matenda a shuga omwe adangopezeka kumene amapangitsa kuti azitha kudziwa kuti m'miyezi yaposachedwa (zaka) adawona kufooka mwachangu, kuchepa pang'ono kwa mphamvu ya minofu, chizolowezi chofuna kukoka usiku, kuphatikiza apo, azimayi amatha kusokonezedwa ndi kuyabwa mu perineum, ndipo abambo - erectile dysfunction . Koma Zizindikiro zonsezi nthawi zambiri sizimaganiziridwa ndi odwala ngati chifukwa chofunsa dokotala.

Njira zodziwira T2DM pakuwunika kwa shuga m'magazi sizimasiyana ndi za T1DM, koma zaka zopitilira 40, kupezeka kwa kunenepa kwambiri, zizindikiro za matenda a shuga komanso zabwinobwino (ndipo nthawi zina zimakwezedwa modabwitsa) ma insulin omwe amalowerera amatha kusiyanitsa T2DM ndi T1DM.

Chachikulu ndichakuti musafe ndi njala! Zakudya Zamatenda a Type 2 shuga

Zakudya za wodwala yemwe ali ndi matenda a shuga a 2 ayenera kuonetsetsa kuti kulemera kwa thupi kumachitika, osayambitsa matenda oopsa (hypoglycemia), komanso kuchepetsa kuopsa kwa matenda a matenda a mtima.

Chakudya chizikhala pafupipafupi, mosakanikirana, mgawo zazing'ono (nthawi zambiri chakudya chachikulu 3 ndi zakudya zapakatikati) ndi zopatsa mphamvu tsiku ndi tsiku za 1500 kcal. Chakudya chomaliza ndi mphindi 40-60 usanagone tulo.

Chofunika Pabwino - chakudya chopatsa mphamvu chokhala ndi index yotsika ya glycemic (GI), i.e.magazi ochulukitsa pang'onopang'ono, ayenera kukhala mpaka 50-60% ya kuchuluka kwa zakudya.

Zogulitsa zambiri za confectionery zimakhala ndi GI yapamwamba, zakumwa za shuga, ma muffins, timbewu zazing'ono, zimayenera kuchotsedwa kapena kuchepetsedwa. Ma GIs otsika amakhala ndi tirigu wathunthu, masamba, ndi zipatso zomwe zimakhala ndi michere yambiri yazakudya.

Mafuta okwanira sayenera kupitilira 30% ya zonse zopatsa mphamvu za calorie, mafuta okwanira - 10%. Mafuta okometsedwa ndiosavuta kusiyanitsidwa ndi mafuta osaphika: mafuta osasinthika amakhala ndi madzi osinthasintha kutentha kwa chipinda, ndipo mafuta okhutira amakhala osasunthika, amatha kudulidwa ndi mpeni ndikufalitsa mkate.

Zakudya zilizonse ziyenera kuphatikizapo kuchuluka kwa mapuloteni kukhazikika glycemia ndi kupereka satiety. Ndikulimbikitsidwa kudya nsomba osachepera 2 pa sabata. Masamba ndi zipatso ziyenera kupezeka mu zakudya osachepera 5 pa tsiku. Zipatso zokoma (mphesa, nkhuyu, nthochi, madeti, vwende) ziyenera kukhala zochepa.

Osachulukitsa chakudya. Yesani kuwonetsetsa kuti kuchuluka kwa mchere sikuposa 5 g patsiku (supuni 1).

Mowamonga gwero la "zopatsa mphamvu zopanda kanthu", zolimbikitsa chidwi cha thupi, glycemic destabilizer, ziyenera kupatulidwa muzakudya kapena kuchepetsedwa. Ngati ndizosatheka kusiya mowa, amakonda kupatsidwa vinyo wouma wofiira. Yesani kuchepetsa kumwa kamodzi pa tsiku kwa akazi kapena awiri kwa amuna (1 mg. = 360 ml ya mowa = 150 ml ya mowa = 45 ml ya zakumwa zoledzeretsa zambiri).

Gwiritsani ntchito antioxidants (mavitamini E, C, carotene) ali osavomerezeka, popeza pakadali pano palibe umboni womwe ungagwiritsidwe ntchito, koma pali mwayi wazotsatira zoyipa zazitali.

Ndikulimbikitsidwa kusunga buku la zakudya, momwe amalemba ndi kuchuluka kwake, nthawi yanji ndipo chifukwa chake idadyedwa ndi kuledzera.

Ndikofunikira lekani kusutaKuchepetsa chiopsezo cha mtima ndi khansa.

Dziwani kuti milungu itatu itatha kusuta, kugwira ntchito kwa ma olculory kumabwezeretsanso, komwe kumakakamizidwa pang'ono kwa omwe amasuta. Zotsatira zake, kuwonjezeka kwa chisangalalo chifukwa cha "kulimbitsa" kununkhira kwa zakudya ndikotheka. Izi zimafuna kudziletsa kwapadera kuti usadye kwambiri.

Izi ndi zomwe "piramidi ya chakudya" imawoneka mu mtundu 2 wa shuga.

Menyu ya sabata limodzi ndi matenda ashuga a 2

Ndikulimbikitsidwa kuti mafuta osavuta asaphatikizidwe muzakudya: shuga (kuphatikizapo fructose), confectionery (makeke, maswiti, masikono otsekemera, makeke a gingerbread, ayisikilimu, makeke), uchi, zoteteza, zipatso zamadzi, ndi zina zambiri. shuga wamagazi ndikuthandizira kukulitsa kunenepa kwambiri. Kuphatikiza apo, kuti muchepetse chiopsezo cha atherosulinosis chopita patsogolo kwambiri mu T2DM, tikulimbikitsidwa kupatula mafuta akunja: nyama yamafuta, mafuta anyama, batala, kirimu wowawasa, tchizi chamafuta, tchizi, ndi zina zambiri.

Kugwiritsa ntchito mafuta a masamba ndi nsomba zamafuta ziyenera kuchepetsedwa: ngakhale sizichulukitsa chiopsezo cha atherosclerosis, zimathandizira pakukula kwa kunenepa kwambiri. Ndi T2DM, kunenepa kwambiri ndi vuto lalikulu lomwe limapangitsa matenda kukhala atadwala. Ngati mukufunikira malangizo ena okhudzana ndi zakudya, mwachitsanzo, ndi vuto laimpso kapena chiwopsezo cha matenda a m'mimba, adotolo afotokozere za mfundozi.

Zochita zolimbitsa thupi mu T2DM

Zochita zolimbitsa thupi pang'ono (kusowa masewera olimbitsa thupi) ndi mdani wachivundi wa anthu otukuka. Kuchita masewera olimbitsa thupi pafupipafupi ndikofunikira pochotsa kunenepa kwambiri, kuchepetsa kuchepa kwa magazi, kuchepetsa magazi, komanso kupewa matenda a mtima.

Ndi T2DM, kulimbana ndi kusachita masewera olimbitsa thupi ndizofunikira kwambiri. Chowonadi ndi chakuti ndi hypodynamia, minofu imasiya kugwiritsa ntchito shuga, ndipo imasungidwa ngati mafuta. Mafuta ochulukirapo omwe amadzaza, amachepetsa chidwi cha maselo kuti apange insulin. Zimatsimikiziridwa kuti mu 25% ya anthu omwe amakhala moyo wongokhala, mutha kupeza insulin.

Kuchita pafupipafupi minofu palokha kumayambitsa kusintha kwa metabolic komwe kumachepetsa kukana kwa insulin. Kuti mukwaniritse zochizira, ndikokwanira kuyeseza tsiku lililonse kwa mphindi 30 kapena katatu pa sabata kuti muzichita kuthamanga kwa mphindi 20-30, makamaka maola 1-1.5 mukatha kudya, zomwe zimathandiza kuchepetsa kukana kwa insulin komanso kuwongolera bwino glycemic.

Mutha kuyeserera pawokha pogwiritsa ntchito glucometer yanyumba, ndikuwona momwe glycemia imachepera pambuyo mphindi 15 zolimbitsa thupi.

Zizindikiro za matenda a shuga a Type 2

Matendawa amatenga vuto lalikulu chifukwa azimayi ndi abambo amatha kukhala asymptomatic, mwaulesi. Ndipo nthawi zambiri zimapezeka mwangozi, pakafunsidwa akatswiri. Kuyesa kwakukulu komwe kungatsimikizire matenda a shuga pamenepa ndi urinalysis.

Zakudya zamtundu wa shuga wachiwiri sizomwe mungagwiritse ntchito kwakanthawi, ndi moyo wanu wonse wotsatira komanso mtundu ndi nthawi ya moyo wanu zimatengera kuchuluka kwakukonzeka kutsatira malamulo onse azakudya. Kulephera kudziletsa pakudya komanso kunenepa kwambiri kungayambitse matenda ashuga.

Mosiyana ndi chikhulupiriro chofala, shuga imachitika osati kokha chifukwa munthu amadya maswiti ambiri. Kwa ena palibe zomwe zimayambitsa matenda ashuga, koma pali zinthu zambiri zomwe zimapangitsa kuti matendawa akule. Chofunikira kwambiri ndikuwonetsetsa kuti matendawa ali kale ndikuyamba kuwachira nthawi.

Zizindikiro zazikulu za matendawa zimaphatikizapo mawonetseredwe akuluakulu angapo:

1. Mwendo kukokana
2. Ululu wolumikizana manja ndi miyendo,
3. Kudzera
4. Kuyabwa kosalala mwa akazi
5. Ntchito yocheperako ya amuna,
6. Matenda opatsirana pakhungu,
7. Kunenepa kwambiri.

Chizindikiro china cha matenda a shuga ndi polyuria. Amakhala ndi nkhawa makamaka ndi wodwala usiku. Kukodza pafupipafupi kumachitika chifukwa chakuti thupi limayesetsa kuchotsa shuga wambiri.

Banja lingatanthauzenso kupezeka kwa matenda ashuga. Chizindikiro chimatsata kuchokera ku polyuria, chifukwa kuchepa kwa madzimadzi kumachitika ndipo thupi limayesetsa kudzipangira. Kumva njala kumathanso kuonetsa matenda. Makamaka olimba komanso osakhazikika, ngakhale munthu atadya.

Zakudya za matenda amtundu wa 2 shuga: zopatsa thanzi

SD-2 ndi matenda wamba ku Russian Federation. Pofika Januware 2014, chiwerengero chonse cha anthu omwe amafunsira thandizo amafikira 3 miliyoni 625,000. Mwa awa, milandu 753 yokha inali ana ndi achinyamata. Odwala ambiri ali ndi zaka zopitilira 35, ali ndi cholozera chowonjezera cha thupi.

Pafupifupi kuchuluka kwa CD1 ndi CD2onyamula kuli 20 ndi 80% ya milandu yonse, motsatana. Odwala matenda ashuga ayenera kupanga mapulani abwino a zakudya komanso kuphatikiza zakudya zomwe zimakhalapo kwambiri, ndikuchotsa zakudya zopanda pake.

Amayi omwe adakhala ndi matenda ashuga akakhala pachiwopsezo chotenga matenda amitundu iwiri mtsogolomo, zomwe zimafunikira kuti azitsatira malangizidwe osintha mtsogolo.

Kuzindikira koyambirira kwa vuto la carbohydrate metabolism mwa mayi woyembekezera ndikuwunika izi kumapangitsa kuti athe kuchepetsa zoopsa zomwe zimakhudzana ndi chikoka chaching'ono cha hyperglycemia pakupangika kwa mwana wosabadwayo, thanzi la wakhanda ndi mkazi yemwe.

Odwala omwe ali ndi matenda a shuga omwe mwadala kapena osadziwa satsata zakudya asanakudziwitse, chifukwa cha kuchuluka kwa chakudya chamagulu m'zakudya, mphamvu zama cell kupita ku insulin zimatayika. Chifukwa cha izi, glucose m'magazi amakula ndikusunga kwambiri.

Tanthauzo la chakudya kwa odwala matenda ashuga ndikubwerera m'maselo omwe adataya chidwi ndi insulin, i.e. luso la shuga. Kodi zakudya za odwala matenda ashuga a 2 ziyenera kukhala chiyani?

Kuchuluka kwa chakudya zamagalimoto zimasinthidwa ndi adokotala kutengera kuchuluka kwa shuga, kulemera kwa wodwala komanso matenda ena okhudzana ndi izi. Kuti mukhale ndi mtundu wofanana ndi mtundu wa matenda ashuga 2, muyenera kutsatira malamulowo:

• Lamulo loyamba komanso lofunikira kwambiri ndikusunga malamulo azakudya ndi adotolo,
• Sizoletsedwa kufa ndi njala
• Pafupipafupi (katatu patsiku) chakudya chamtengo chochepa kwambiri m'magawo ang'onoang'ono,
• Sichabwino kupuma nthawi yayitali pakudya,
• Kuwongolera thupi - muyenera kuyesetsa kuti muchepetse, chifukwa pali kulumikizana mwachindunji pakati pa kulemera ndi kumva kwa maselo kuti apange insulin,
• Simungakane kadzutsa
• Kupatula kudya zamafuta kwambiri momwe mungathere, chifukwa mafuta omwe amalowa m'matumbo amalepheretsa kugwiritsa ntchito mafuta ochulukitsidwa ndi maselo amthupi.
• Woyamba kudya masamba panthawi yakudya, ndipo pambuyo pawo - zinthu za mapuloteni (tchizi cha kanyumba, nyama),
• Kutsimikizika kwakukulu kuyenera kuyikidwa pamasamba (mpaka 1 makilogalamu patsiku), zipatso zosakhudzidwa (300-400 g), nyama yokhala ndi mafuta ochepa komanso nsomba (mpaka 300 g patsiku) ndi bowa (mpaka magalamu 150),
• Zakudya zonse ziyenera kutafunidwa bwino, osathamangira ndi kumeza zigawo zazikulu,
• Kusankha kwamunthu aliyense payekhapayekha malinga ndi zaka zake, jenda komanso zochita za munthu.
• Zakudya zopangidwa siziyenera kutentha kapena kuzizira,
• Kwa tsiku limodzi, ndizokwanira kuti wodwala adye mkate wokwana 100 g, chimanga kapena mbatata (chinthu chimodzi chimasankhidwa),
• Chakudya chomaliza chichitike pasanathe maola awiri asanagone,
• Ngati mukufuna kusiyanitsa mndandanda wazakudya zamafuta pang'ono, ndibwino kuti musankhe maswiti amishuga (pamalo a shuga), koma sayenera kunyamulidwa. Ziyenera kulembedwera kokha ndi sing'anga wopezekapo, yemwe amadziwa zomwe zingadyedwe ndi zomwe sizingapatsidwe kwa wodwalayo, komanso zomwe ndizololedwa kudya zochepa.
• Ndi vuto lakumimba kwa masamba osaphika, tikulimbikitsidwa kuphika,
• Sichikulimbikitsidwa kuti muzimatulutsa, kupanga makina, kuwapanga kukhala omenya, ndikuwonjezera misuzi. Kuphatikiza apo, zakudya yokazinga zimakhala ndi index yapamwamba ya glycemic. Zakudya zowiritsa kapena zowotcha zimapindulitsa kwambiri kwa odwala matenda ashuga.
• Popanga nyama yoboola, mkatewo amaikidwa, amasinthidwa ndi oatmeal, masamba,
• Pamaso pa chakudya chamagulu (gawo lochulukirapo), amamuthandizira ndi mapuloteni kapena mafuta ololedwa - kuti achepetse kugaya ndi kulowetsedwa,
• Zakumwa zololedwa zimagwiritsidwa ntchito chakudya musanadye,
• Kuchuluka kwa madzimadzi aulere tsiku lililonse ndi malita 1.5.,
• Zogulitsa zonse-zolimbikitsa (masikono, mayonesi, makeke, ndi zina) kutali ndi maso, kuzisintha ndi mbale ndi zipatso, ndi masamba,
• Zakudya zamafuta othamanga (maswiti, shuga, makeke, sopo, ndi ena otero) ndizoletsedwa, zopatsa mphamvu zam'mimba zimadyedwa pang'ono,
• Onetsetsani kuchuluka kwa chakudya chamafuta. Njira yosavuta ndiyo kuwerengera magawo a buledi (XE). Zogulitsa zilizonse zimakhala ndi kuchuluka kwa magawo a mkate, 1 XE imakulitsa shuga wamagazi ndi 2 mmol / L.

Ndikofunikira kudziwa! 1 Bread Unit (1 XE) ndi muyeso wa kuchuluka kwa mafuta m'zakudya. Misonkhano yonse, 1 XE imakhala ndi 12-16 g yamafuta, ndipo ndiyosavuta kuyeza zinthu zosiyanasiyana mmenemo - kuchokera pa mavwende kupita ku ma cheesecake okoma.

Kuwerengera kwa zigawo za mkate kwa wodwala yemwe ali ndi matenda ashuga ndikosavuta: pafakitoreji yamafakitengayo, monga lamulo, iwonetsetse kuchuluka kwa mafuta pa 100 g, omwe amagawidwa ndi 12 ndipo amasinthidwa ndi kulemera. Pa chakudya chimodzi chimodzi simuyenera kudya mopitilira 6 XE, ndipo chizolowezi chatsiku ndi tsiku kwa munthu wamkulu wokhala ndi thupi labwinobwino ndi magawo 20 mkate.

Zitsanzo za 1 XE pazogulitsa:

• Mkate wa Borodino - 28 g.,
• Buckwheat groats - 17 g.,
• Kaloti waiwisi - 150 g.,
• Nkhaka - 400 g.,
• Apple - 100 g.,
• Madeti - 17 g.,
• Mkaka - 250 g.,
• Cottage tchizi - 700 g.

Magazi shuga kusintha zakudya

Zakudya zamakono za matenda ashuga amtundu wa 2, zomwe zimaphatikizapo kukonza zakudya, zimatsutsa zomwe zakhala zikuchitika m'mbuyomu: madokotala mopatula adalangiza aliyense yemwe ali ndi matenda a shuga a 2 kuti adyeko pang'ono monga momwe kungathere.

1. Oatmeal phala. Mbaleyi ili ndi mafuta osungunuka, omwe amasintha shuga m'magazi,
2. Masamba. Maminolo, mavitamini ndi antioxidants ndi gawo lamasamba atsopano. Kuti muchepetse shuga, akatswiri amalimbikitsa kudya broccoli ndi tsabola wofiyira. Broccoli - amalimbana ndi kutupa mthupi, ndi tsabola wofiira - wolemera mu ascorbic acid,
3. Yerusalemu artichoke. Zimathandizira kuthetsa poizoni, kukonza kagayidwe kake ndikuchepetsa shuga m'magazi,
4. Nsomba. Mwa kudya nsomba kawiri pa sabata, mwayi wokhala ndi matenda a shuga umachepa. Ndikofunika kuyiyambitsa kapena kuyiphika mu uvuni,
5. Garlic. Chochita ichi chimakhudza kupanga kwa insulin poyambitsa kapamba. Kuphatikiza apo, adyo ali ndi ma antioxidants omwe ali ndi zotsatira zabwino pakugwira ntchito kwa thupi lonse.
6. Cinnamon Zomwe amaphatikizira zonunkhira zimaphatikizira ndi magnesium, polyphenols ndi fiber, zomwe zimachepetsa kuchuluka kwa shuga mthupi,
7. Avocado Mphamvu za avocados ndizosangalatsa ambiri.Chipatsochi chobiriwira chili ndi zinthu zambiri zofufuza, folic acid, mapuloteni, mafuta ophikira ndi magnesium. Kugwiritsa ntchito pafupipafupi kumawonjezera chitetezo chokwanira, kukonza khungu ndi tsitsi, kuteteza thupi ku matenda ashuga.

Momwe mungasinthire maswiti ndi shuga

Stevia ndiwowonjezera kuchokera pamasamba obzala osatha, stevia, ndikusintha shuga yomwe mulibe zopatsa mphamvu. Chomera chimapanga ma glycosides okoma, monga stevioside - chinthu chomwe chimapereka masamba ndikuyamba kutsekemera, 20 pabwino kuposa shuga.

Itha kuwonjezeredwa ku chakudya chokonzekera kapena kugwiritsidwa ntchito pophika. Amakhulupirira kuti stevia amathandizira kubwezeretsa kapamba ndipo amathandizira kudzipangira yake insulin popanda kukhudza shuga.

Adavomerezedwa ngati otsekemera ndi akatswiri a WHO mu 2004. Zomwe zimachitika tsiku ndi tsiku ndizofika 2.4 mg / kg (osaposa supuni 1 patsiku). Ngati chowonjezera chikugwiritsidwa ntchito, zotsatira za poizoni ndi zomwe zimayambitsa thupi zimayamba. Amapezeka mu mawonekedwe a ufa, amadzimadzi amadzimadzi ndi ma syrups okhazikika.

Udindo wazakudya zamafuta am'mitundu 2 matenda a shuga

Kodi amati chakudya chamafuta ndi chiyani? Awa ndi chakudya tinthu tomwe timayambira tinthu tomwe sitimafunikira kukonzedwa ndi ma enzymes enaake ndipo sitimayamwa m'mimba.

Zakudya zoyenera kwa odwala omwe ali ndi matenda a shuga a 2 ndizofunikira kwambiri. Kutsatira kwambiri zakudya kumapangitsa kuchepetsa shuga komanso kusintha moyo wa munthu wodwala matenda ashuga osamwa mankhwala.

Madokotala amalimbikitsa kuti mulowetse zakudya pazakudya za anthu odwala matenda ashuga, chifukwa ndi omwe amakhala ndi mphamvu yochepetsera shuga ndi lipid, amadziwika bwino ndi thupi komanso amathandizira kuchepetsa thupi.

Kuphatikiza apo, CHIKWANGWANI chamafuta chimachepetsa kuyamwa kwamafuta ndi glucose m'matumbo, kumachepetsa kuchuluka kwa insulini yotengedwa ndi odwala, ndikupanga chidziwitso cha kuchuluka kwathunthu, komwe kumangobweretsa kuchepa kwa njala ndipo, chifukwa chake, kulemera kwa odwala.

Kodi mitundu ya zakudya ndi iti:

1. Nthangala
2. Oat ndi rye ufa
3. Bowa
4. Nkhuyu
5. Mtedza
6. Ndimu
7. Dzungu
8. Prunes
9. Nyemba
10. Quince
11. Strawberry
12. Rabulosi.

Madokotala amalimbikitsa kuti azitsatira tsiku ndi tsiku pazakudya zambiri za 30-50 g ndipo ndikofunikira kugawa kuchuluka motere.

• 51% yathunthu iyenera kukhala masamba,
• 40% - mbewu
• 9% - zipatso, zipatso ndi bowa.

Malinga ndi ziwerengero, ngati wodwala yemwe wapezeka ndi matenda a shuga a 2 amatsatira malangizo ndi zolemba zadotolo, zomwe zimaperekedwa munkhaniyi, matendawa ndiwofanana, shuga m'magazi amatsika.

Pakhalapo zochitika pamene, motsatira kwathunthu malamulo a zakudya pazakudya za matenda owonjezera a shuga, kuchuluka kwa shuga kwa wodwalayo kunali kosadabwitsa.

Kapangidwe ka matenda ashuga: maubwino ndi zopweteka

Kodi ndizotheka kugwiritsa ntchito fructose pa matenda ashuga? Ili ndi funso lomwe madokotala ambiri omwe ali ndi matendawa amafunsa madokotala. Akatswiri akukambirana zambiri pamutuwu, ndipo malingaliro awo amasiyana.

Pa intaneti mutha kupeza ndemanga zambiri zokhudzana ndi chitetezo cha matenda a shuga a matenda oyamba a shuga ndi oyamba aja, koma palinso zotsatira za kafukufuku wasayansi wotsimikizira izi. Ubwino ndi kuvulaza kwa mankhwala a fructose kwa anthu odwala ndikuyenera kuzigwiritsa ntchito bwanji?

Kodi fructose imathandiza bwanji matenda ashuga?

Thupi lirilonse limafunikira chakudya chamagulu kuti magwiridwe antchito onse a ziwalo ndi ziwalo. Zimadyetsa thupi, zimapatsa maselo mphamvu komanso zimapatsa mphamvu kuchita ntchito zodziwika bwino. Zakudya za anthu odwala matenda ashuga ayenera kukhala 40-60% zakudya zopatsa thanzi kwambiri. Fructose ndi saccharide wachomera, yemwe amatchedwanso arabino-hexulose ndi shuga wa zipatso.

Ili ndi index yotsika ya glycemic yamagulu 20. Mosiyana ndi shuga, fructose sangathe kuwonjezera kuchuluka kwa shuga m'magazi. Mtundu woyamba wa 1 komanso wa shuga wa 2, shuga wazipatso amadziwika kuti ndi wopindulitsa chifukwa limagwirira. Vutoli limasiyana ndi shuga chifukwa limayamwa pang'onopang'ono likalowa m'thupi.

Izi sizimafunanso insulin. Poyerekeza, maselo apuloteni (kuphatikiza insulini) amafunikira kuti glucose alowe m'maselo a thupi kuchokera ku shuga wokhazikika. Mu matenda a shuga, kuchuluka kwa timadzi timeneti kumachepetsa mphamvu, motero shuga amasungidwa m'magazi, ndikupangitsa hyperglycemia.

Chifukwa chake, pali kusiyana kotani pakati pa shuga ndi fructose mu shuga? Fructose, mosiyana ndi shuga, samayambitsa kudumpha kwa glucose. Chifukwa chake, kugwiritsidwa ntchito kwake kumaloledwa kwa odwala omwe ali ndi insulin yambiri m'magazi. Fructose imakhala yopindulitsa makamaka kwa amuna odwala matenda ashuga, kuwonjezera umuna ndi zochita zake.

Komanso ndi prophylaxis ya kusabereka mwa amayi ndi abambo. Fructose pambuyo makutidwe ndi okosijeni amatulutsa ma adenosine triphosphate mamolekyulu, omwe amafunikira kuti thupi lizigwira ntchito bwino. Mchere wazipatso ulibe vuto kumkamwa ndi mano, komanso umachepetsa mphamvu yotupa pamlomo wamkati ndi makhola.

Chifukwa chiyani fructose siyabwino kwa odwala matenda ashuga?

Ndi katundu wambiri wopindulitsa, shuga ya zipatso yokhala ndi mtundu woyamba 1 komanso shuga yachiwiri imathanso kuvulaza. Anthu ambiri odwala matenda ashuga amakumana ndi kunenepa kwambiri. Kusiyanitsa kwa fructose ndi shuga mu shuga ndikuti zakale zimakhudzidwa kwambiri ndi zomwe zili ndi kalori. Izi zikutanthauza kuti chakudya chimatha kutsitsidwa ndi shuga wochepa wazipatso. Zakudya zopatsa thanzi za anthu odwala matenda ashuga zimatha kuvulaza anthu omwe ali ndi matendawa.

Zotsatira zoyipa zimayenderana ndi izi: Pochulukitsa kwambiri, zimayambitsa kulumpha kwa cholesterol, lipoproteins ndi triglycerides. Izi zimayambitsa kunenepa kwambiri kwa chiwindi ndi atherosulinosis. Kuchuluka kwa uric acid. Fructose amatha kusintha kukhala shuga mkati mwa chiwindi.

Mlingo waukulu, shuga ya zipatso imalimbikitsa kukula kwa tizilombo tating'onoting'ono m'mimba. Ngati monosaccharide ayamba kudzikundikira m'matumbo amaso kapena minyewa yamitsempha, izi zimapangitsa kuwonongeka kwa minofu ndikukula kwa matenda owopsa. Mu chiwindi, fructose imasweka, ndikusintha kukhala minofu yamafuta. Mafuta amayamba kudzikundikira, kusokoneza ntchito za mkati.

Fructose imawonjezera chidwi chifukwa cha ghrelin yotchedwa hormone ya njala. Nthawi zina ngakhale kapu ya tiyi yotsekemera ndi iyi imayambitsa njala, ndipo izi zimadzetsa kudya kwambiri.

Mwambiri, kuwonongeka kwa shuga mu zipatso kungakhale kovulaza monga shuga wokhazikika ngati mutagwiritsa ntchito izi zotsekemera.

Lembani mndandanda wazakudya za shuga ziwiri

Ndi matenda 2 a shuga, munthu amatha kukhala moyo wabwinobwino, amasintha zina mwa zakudya zawo. Tikukulimbikitsani kuti muzidziwitsa zakudya zam'mitundu yachiwiri za shuga.

Lolemba

• Chakudya cham'mawa. Kutumikiridwa kwa oatmeal, kapu yamadzi a karoti,
• Zakudya. Maapulo awiri ophika
• Chakudya chamadzulo Kuphika kwa msuzi wa nandolo, vinaigrette, magawo ochepa a mkate wakuda, kapu ya tiyi wobiriwira,
• Chakudya chamadzulo. Karoti wa Karoti ndi Prunes,
• Chakudya chamadzulo Buckwheat ndi bowa, nkhaka, buledi, kapu yamadzi amchere,
• Asanagone - kapu ya kefir.

Lachiwiri

• Chakudya cham'mawa. Kupereka tchizi tchizi ndi maapulo, kapu ya tiyi wobiriwira,
• Zakudya. Madzi a cranberry, wowononga,
• Chakudya chamadzulo Msuzi wa nyemba, nsomba casserole, coleslaw, mkate, zipatso zowuma,
• Chakudya chamadzulo. Masangweji a tchizi, tiyi,
• Chakudya chamadzulo Zakudya zamasamba, buledi wakuda, chikho cha tiyi wobiriwira,
• Asanagone - kapu mkaka.

Lachitatu

• Chakudya cham'mawa. Zikondamoyo zouma zouma zouma, tiyi wokhala ndi mkaka,
• Zakudya. Ma apricots angapo
• Chakudya chamadzulo Gawo la msuzi wamasamba, chidutswa cha nsomba chophika ndi masamba, buledi, kapu ya msuzi wa rosehip,
• Chakudya chamadzulo. Gawo la saladi wa zipatso
• Chakudya chamadzulo Kabichi yophika ndi bowa, mkate, kapu ya tiyi,
• Musanagone - yogati popanda zowonjezera.

Lachinayi

• Chakudya cham'mawa. Protein omelette, mkate wopanda tirigu, khofi,
• Zakudya. Galasi ya madzi apulosi, wowotcha,
• Chakudya chamadzulo Msuzi wa phwetekere, nkhuku ndi masamba, buledi, kapu ya tiyi ndi mandimu,
• Chakudya chamadzulo. Chidutswa cha mkate
• Chakudya chamadzulo Carrot cutlets ndi Greek yogurt, mkate, kapu ya tiyi wobiriwira,
• Asanagone - kapu mkaka.

Lachisanu

• Chakudya cham'mawa. Mazira awiri owiritsa, tiyi wokhala ndi mkaka,
• Zakudya. Zipatso zingapo
• Chakudya chamadzulo Msuzi kabichi kabichi, patates mbatata, saladi masamba, mkate, kapu ya compote,
• Chakudya chamadzulo. Tchizi chokoleti ndi cranberries,
• Chakudya chamadzulo Keke yofiyira, saladi wamasamba, buledi, tiyi,
• Asanagone - kapu ya yogati.

Loweruka

• Chakudya cham'mawa. Gawo la phala la mapira ndi zipatso, kapu ya tiyi,
• Zakudya. Saladi wazipatso
• Chakudya chamadzulo Msuzi wa celery, phala la barele ndi anyezi ndi masamba, buledi, tiyi,
• Chakudya chamadzulo. Tchizi tchizi chokhala ndi ndimu,
• Chakudya chamadzulo Patato wa mbatata, saladi wa phwetekere, chidutswa cha nsomba yophika, mkate, chikho cha compote,
• Asanagone - kapu ya kefir.

Lamlungu

• Chakudya cham'mawa. Kugwiritsa ntchito kashiamu tchizi wokhala ndi zipatso, kapu ya khofi,
• Zakudya. Madzi a zipatso, cracker,
• Chakudya chamadzulo Msuzi wa anyezi, zidutswa zankhuku zouma, gawo la saladi ya masamba, buledi, kapu ya zipatso zouma,
• Chakudya chamadzulo. Apple
• Chakudya chamadzulo Makina owaza ndi kabichi, kapu ya tiyi,
• Asanagone - yogati.

Maphikidwe a matenda ashuga amtundu wa 2, mbale za anthu odwala matenda ashuga

Zakudya zamankhwala, maphikidwe azakudya omwe amayenera kukhala okonzekera monga gawo la mndandanda wazakudya za sabata. Mndandanda wazakudya zomwe zimaloledwa kwa anthu odwala matenda ashuga a 2 sichingokhala pazomwe zimatchulidwa patebulopo.

Pali zakudya zambiri zomwe siziletsedwa kumwa. Maphikidwe a odwala matenda ashuga a mtundu wachiwiri ndiwakuti njira yabwino yozindikira ikhutitsidwe. Kukonzekera kwa ena kukufotokozedwa pansipa.

Maphunziro oyambira

Mchitidwewu ndi msuzi, ma broth omwe alibe mafuta ambiri. Kuchepetsa thupi ndikusunga shuga m'magazi m'malo oyenera, tikulimbikitsidwa kuphika:

• Msuzi wobiriwira: 30 g ya sipinachi yapa, 20 g ya batala ndi 2 mazira 2, onjezani supuni zitatu za zonona zonona. Pambuyo pake, osakaniza amizidwa mu msuzi wa nyama ndikuphika mpaka wachifundo,
• Msuzi wamasamba: kabichi, udzu winawake, sipinachi, nyemba zobiriwira zimadulidwa, zokometsedwa ndi mafuta, stewed, ndikuyika msuzi wa nyama. Komanso, msuziwo umaloledwa kupatsa kwa mphindi 30-60,
• Msuzi wa bowa: kudula bowa, nyengo ndi mchere ndi mafuta, stew mu poto ndikuyika msuzi. Mutha kuwonjezera yolk ya dzira limodzi.

Zakudya zotentha zam'mimba ziyenera kuperekedwa kwa wodwala osachepera 1 nthawi patsiku.

Phwetekere ndi msuzi wa tsabola

Mufunika: anyezi umodzi, tsabola m'modzi, mbatata ziwiri, phwetekere awiri (mwatsopano kapena zam'chitini), supuni ya phala lamaphala, 3 zipatso za adyo, supuni ya ½ ya mbewu zosenda, mchere, paprika, pafupifupi malita 0,8 a madzi.

Tomato, tsabola ndi anyezi amadzidula mu ma cubes, kupaka poto ndikuwonjezera phwetekere, paprika ndi supuni zochepa zamadzi. Pukuta mbewu zonyamula mu mgola wokutira kapena chopukusira khofi. Kupaka mbatata, kuwonjezera zamasamba, mchere ndi kuthira madzi otentha. Kuphika mpaka mbatata zakonzeka.

Mphindi zochepa musanaphike, onjezerani chitowe ndi adyo wosweka pamsuzi. Kuwaza ndi zitsamba.

Msuzi wokongoletsa

Tidzafunika: 200 g ya mphodza wofiira, madzi okwanira 1 litre, mafuta pang'ono a azitona, anyezi umodzi, karoti imodzi, 200 g wa bowa (champignons), mchere, amadyera.

Dulani anyezi, bowa, kwezani kaloti. Timawotcha poto, kutsanulira mafuta pang'ono masamba, mwachangu anyezi, bowa ndi kaloti kwa mphindi 5. Onjezani mphodza, kuthira madzi ndi kuphika pamoto wochepa pansi pa chivindikiro kwa mphindi 15. Mphindi zochepa musanaphike, onjezerani mchere ndi zonunkhira. Pogaya mu blender, gawani magawo. Msuzi uwu ndi wokoma kwambiri ndi rye croutons.

Maphunziro achiwiri

Chakudya cholimba chimagwiritsidwa ntchito ngati chakudya chowonjezera mukatha supu ya nkhomaliro, komanso mtundu wokhazikika wa chakudya m'mawa ndi madzulo.

• Zosavuta zotchingira: anyezi wowaza, kusakaniza ndi parsley, bowa wosankhidwa. The osakaniza ndi yokazinga, kuwonjezera pa mpukutu nyama. Ngati malonda akukonzekera kuti agwiritse ntchito ngati sangweji, sangayikidwe. Osakaniza waiwisi amagwiritsidwa ntchito podzaza tomato kapena tsabola wa belu,
• Saladi la Selari: kudula mizu, kuphika mpaka utakwanira, kuwira mu madzi pang'ono. Musanagwiritse ntchito, mbaleyo izikhala ndi mafuta a mpendadzuwa kapena viniga,
• Casserole: kolifulawa ndi tsabola, wophika kuti masamba asasungunuke. Pambuyo pake, amayikamo nkhungu yopangira mafuta, yothira chisakanizo cha yolk, kirimu wowawasa, tchizi yophika, kenako ndikuwuphika.

Mu Chinsinsi chachiwiri, kuphika kwa udzu winawake ndiyofunika. Mukafuna kutentha, masamba amataya chakudya.

Masamba olimbitsa thupi

Tidzafunika: tomato 6 wapakatikati, kaloti awiri, anyezi awiri, tsabola 4 wa mabelu, 300-400 g wa kabichi yoyera, mafuta pang'ono azitepe, tsamba lamchere, mchere ndi tsabola.

Dulani kabichi, kudula tsabola kukhala n'kupanga, phwetekere kukhala ma cubes, anyezi kukhala mphete zina. Stew pa moto wochepa ndikuphatikizira mafuta a masamba ndi zonunkhira. Mukatumikira, kuwaza ndi zitsamba. Itha kugwiritsidwa ntchito yokha kapena ngati mbale yakumbuyo ya nyama kapena nsomba.

Ma Meatbalkkuchokera masamba ndi nyama minced

Tikufunika: ½ makilogalamu a nkhuku yokazinga, dzira limodzi, mutu umodzi wochepa wa kabichi, kaloti awiri, anyezi awiri, 3 cloves wa adyo, kapu ya kefir, supuni ya phala la phwetekere, mchere, tsabola, mafuta a masamba.

Chekani bwino kabichi, kuwaza anyezi, kaloti atatu pa grater yabwino. Mwachangu anyezi, kuwonjezera masamba ndi simmer kwa mphindi 10, ozizira. Pakadali pano, onjezani dzira, zonunkhira ndi mchere kwa nyama yoboola, knead.

Onjezani zamasamba ku minced nyama, sakanizaninso, pangani ma meatballs ndikuyika mu nkhungu. Kukonzekera msuzi: sakanizani kefir ndi adyo wosweka ndi mchere, kuthirira mabatani a nyama. Ikani phwetekere pang'ono kapena phwetekere pamwamba. Ikani mabatani a nyama mu uvuni pa 200 ° C kwa mphindi pafupifupi 60.

Shuga wochepa amaloledwa kuphatikizidwa ndi maswiti a kumwa tiyi, komabe, saccharin ya zakudya ndikofunikira.

• Vanilla zonona: pamoto, kumenya osakaniza 2 yolks, 50 g wowonda kirimu, saccharin ndi vanilla. Ndikofunika kuti musalole kuti ziwonjezeke. Mbale yomwe idatsitsidwa idadyedwa pang'ono,
• Masikono am'mlengalenga: Azungu azira omwe akukwapulidwa ndi thonje lothwirika amatsekemera ndikuyika magawo osiyanasiyana papepala losavomerezeka. M'pofunika kuphika mumachitidwe kuti kapangidwe kake kaume. Kuti musinthe kukoma kwanu, onjezani kirimu ndimakoko,
• Mafuta: zipatso zamchere (chitumbuwa, rasipiberi, currant) zimasakanizidwa ndi gelatin yocheperako, yomwe imaloledwa kupindika. Pambuyo pa izi, mbaleyi imawerengedwa kuti yakonzeka. Pamaso kuumitsa, tikulimbikitsidwa kuti muwonjezere saccharin kwa iwo.

Zakudya zokhala ndi shuga ziyenera kugwiritsidwa ntchito mosamala. Glucose, yomwe ndi gawo la mchere, umachotsedwa muzochitika za tsiku ndi tsiku zosavuta c / a. Popanda kutero C₆H₁₂O₆ ikhoza kuwuka. Nthawi zambiri zomwe zimachitika mobwerezabwereza za hyperglycemia zimapangitsa kuti pakhale zovuta.

Zogometsa kabichi

Mufunika: ½ kg ya kabichi yoyera, parsley pang'ono, supuni ya kefir, dzira la nkhuku, 50 g yokhazikika tchizi, mchere, 1 tbsp. l chinangwa, 2 tbsp. l ufa, ½ tsp. koloko kapena ufa wophika, tsabola.

Chepetsa kabichi, ndikuviika m'madzi otentha kwa mphindi 2, madziwo ayambe. Onjezani amadyera osankhidwa, tchizi chophika, kefir, dzira, supuni ya chinangwa, ufa ndi kuphika kwa kabichi. Mchere ndi tsabola. Timasakaniza misa ndikuyika mufiriji kwa theka la ola.

Timaphimba pepala lophika ndi zikopa ndikuthira mafuta ndi masamba. Ndi supuni, ikani misa pamatumba mu mawonekedwe a fritters, ikani uvuni kwa theka la ora pa 180 ° C, mpaka golide. Tumikirani ndi yogati yachi Greek kapena nokha.

Mtundu wachiwiri wa matenda ashuga - malangizo othandiza

Zakudya za magazi, popanda chakudya, zakudya zopatsa mphamvu, zakudya za mono, mapuloteni, kefir, njala, mitundu yonse ya tiyi wochepetsa thupi - onse odwala matenda ashuga amadutsa. Anthu ambiri sangathe kulingalira za moyo wawo popanda maswiti - odwala matenda ashuga amatha kugwiritsa ntchito zotsekemera.

Sorbitol, xylitol ndi fructose amaonedwa ngati caloric, chifukwa chake izi zimayenera kukumbukiridwa powerengera zopatsa mphamvu. Aspartame (NutraSvit, Slastelin), cyclamate ndi saccharin ndiosakhala caloric. Sangathe kuwiritsa, chifukwa chake kuwawidwa mtima kumabuka. Acesulfame potaziyamu ndi amodzi mwa mitundu yomweyo. Mukamasankha mankhwala oyenera, muyenera kufunsa dokotala nthawi zonse kuti pasapezeke zotsutsana.

Mankhwala okoma kwambiri:

• SAKHARIN - wogwirizira wokoma kwambiri - nthawi 375 wokoma kuposa shuga. Impso zimagwira nawo ntchito yake pokonza ndi kuchoka. Chifukwa chake, ndi matenda a impso ndi chiwindi, sangathe kugwiritsidwa ntchito. Tsiku lililonse, simungathe kudya zoposa 1-1,5 patsiku,
• Aspartame imakhala yabwino kwambiri kuposa shuga. Osatengera odwala phenylketonuria (matenda oopsa obadwa nawo obweretsa kuwonongeka kwamalingaliro). Mlingo - mapiritsi 1-2 patsiku,
• ATSESULPHAM POTASSIUM (ACE-K, SWEET-1) (200 wowonjezera kuposa shuga, imwani mapiritsi 1.15 patsiku.) Amalephera kulephera kwa impso ndi matenda omwe potaziyamu amaphatikizidwa.

Mankhwala ena amapezekanso:

• SORBIT - imadyedwa pa 20-30 magalamu patsiku, imathandizira kukonza metabolism,
• FRUCTOSE - wopangidwa kuchokera ku mphesa, poyerekeza ndi shuga, fructose imakhala wokoma nthawi 2 (zosaposa 30 magalamu patsiku),
• XILIT - yochokera ku chimanga cobs (cobs). Zimatengeka popanda kutenga nawo insulin. Mukamagwiritsa ntchito, kugaya chakudya kumachepetsa, motero mutha kuchepetsa kuchuluka kwa chakudya. Voliyumu yovomerezeka siyoposa 30 magalamu patsiku.

Type 1 ndi Type 2 Shuga

Izi sizili zofanana ndi kalasi ya zakudya zapamwamba 9, pomwe "chakudya chambiri" sichochepa, koma "zochepa" zimatsalira (mwachitsanzo, mitundu yambiri ya buledi, mbewu monga chimanga, mbewu ya mizu).

Tsoka, pamlingo wamakono wazidziwitso za matenda ashuga, tikuyenera kuvomereza kuti tebulo la Diet 9 yapamwamba ndilosakwanira pakukhulupirika kwake kwa chakudya chamafuta. Dongosolo lofewa lamalamulo ili limatsutsana ndi lingaliro la njira ya matenda am'mbuyomu a shuga a 2.

Pindulani ndi zakudya zamafuta ochepa

Ngati matenda a shuga a mtundu 2 apezeka kumayambiriro, zakudya zotere ndi chithandizo chokwanira. Kuchepetsa zakudya zamafuta pang'ono! Ndipo simuyenera kumwa “mapiritsi ochepa”.

Ndikofunikira kumvetsetsa kuti kusweka kumakhudza mitundu yonse ya kagayidwe, osati chakudya chokha. Zolinga zazikulu za matenda ashuga ndi mitsempha yamagazi, maso ndi impso komanso mtima.

Tsogolo loopsa kwa munthu wodwala matenda ashuga yemwe samatha kusintha zakudyazi ndi kupweteka kwa m'munsi, kuphatikiza zilonda zam'mimba, khungu, matenda atherosclerosis, ndipo iyi ndi njira yolunjika yokhudza matenda a mtima ndi sitiroko. Malinga ndi ziwerengero, mavutowa nthawi zambiri amatenga zaka 16 za moyo wodwala yemwe samalipidwa kwambiri.

Zakudya zoyenera komanso kuletsa kwa nthawi yonse yazokonza thupi kumapangitsa kuti insulini ikhale m'magazi. Izi zimapatsa kagayidwe kolondola mu minyewa ndikuchepetsa chiopsezo chovuta kwambiri.

Ngati ndi kotheka, musawope kumwa mankhwalawa kuti muwongolere kupanga kwa insulin. Pezani chilimbikitso pazakudya komanso kuti zimakupatsani mwayi wochepetsera kuchuluka kwa mankhwalawa kapena kuchepetsa kuchepa kwawo.

Mwa njira, metformin - mankhwala omwe amapezeka pafupipafupi mtundu wa matenda ashuga 2 - akuwerengedwa kale m'mabungwe asayansi ngati oteteza wamkulu ku matenda a senile, ngakhale kwa anthu athanzi.

Mfundo zachakudya ndi kusankha zakudya

Ndi zakudya ziti zomwe ndingadye ndi shuga yachiwiri?

Magulu anayi azinthu.

Nyama zamtundu uliwonse, nkhuku, nsomba, mazira (athunthu!), Bowa. Zotsirizazo ziyenera kukhala zochepa ngati pali zovuta ndi impso.

Kutengera mapuloteni 1-1,5 g pa 1 makilogalamu amalemu.

Yang'anani! Mitanda 1-1.5 magalamu ndi mapuloteni oyera, osati kulemera kwazinthuzo. Pezani matebulo omwe ali paukonde omwe akuwonetsa kuchuluka kwa mapuloteni omwe ali munyama ndi nsomba zomwe mumadya.

• Masamba Ochepera a GI

Muli masamba 500 a masamba omwe amakhala ndi fiber yambiri, mwina yaiwisi (saladi, smoothies). Izi zimapereka chikhazikitso chokhazikika komanso chokwanira kutsuka matumbo.

Osakana kusinthana mafuta. Nenani “Inde!” Kupaka mafuta a mafuta ndi masamba, pomwe omega-6 sioposa 30%. Kalanga, mpendadzuwa wotchuka ndi mafuta a chimanga sizikugwira ntchito kwa iwo.

• Zipatso zopanda zipatso ndi zipatso zomwe zili ndi GI yotsika

Osapitirira 100 magalamu patsiku. Ntchito yanu ndikusankha zipatso zokhala ndi mndandanda wa glycemic wofika 40, nthawi zina - mpaka 50.

Kuyambira 1 mpaka 2 r / sabata mungathe kudya maswiti a matenda ashuga - kokha pamaziko a stevia kapena erythritol. Kumbukirani mayina ndikumveketsa tsatanetsatane wake! Tsoka ilo, zotsekemera zotchuka kwambiri ndizowononga thanzi.

Nthawi zonse timaganizira za index ya glycemic

Anthu odwala matenda ashuga ndikofunikira kuti amvetsetse lingaliro la "glycemic index" lazinthu. Nambalayi ikuwonetsa momwe munthu amagwirira ntchito mankhwalawo - kuchuluka kwa glucose m'magazi kumakhazikika pambuyo pake.

GI imafotokozedwa pazinthu zonse. Pali magawo atatu a chizindikirocho.

1. High GI - kuchokera 70 mpaka 100. Wodwala matenda ashuga sayenera kupatula zinthu ngati izi.
2. GI wamba imachokera ku 41 mpaka 70. Kugwiritsa ntchito moyenera shuga wambiri m'magazi ndikosowa, osapitilira 1/5 ya zakudya zonse patsiku, muzosakanikirana bwino ndi zinthu zina.
3. GI Yotsika - kuchokera pa 0 mpaka 40. Izi ndizomwe zimapangitsa kuti munthu azidwala matenda ashuga.

Chimawonjezera chiyani pa GI ya malonda?

Culinary processing ndi "zosafunikira" chakudya (kuthira!), Kugwirizana kwa chakudya chamafuta ambiri, kutentha kwa kudya.

Chifukwa chake, kolifulawa yonyowa sikutha kukhala otsika glycemic. Ndipo mnansi wake, wokazinga mu mkate, samawonetsedwanso kwa odwala matenda ashuga.

Chitsanzo china. Timapeputsa zakudya za GI, kuphatikiza chakudya ndi chakudya chamagulu omanga thupi. Saladi ndi nkhuku ndi avocado ndi mabulosi msuzi - chakudya chotchipa cha shuga. Koma zipatso zomwezi, zomwe zimakwapulidwa mu mafuta owoneka ngati "osavulaza" ndi malalanje, spuni yokha ya uchi ndi kirimu wowawasa - uku ndi kusankha koyipa kale.

Siyani kuwopa mafuta ndikuphunzira kusankha athanzi

Kuyambira kumapeto kwa zaka zana zapitazi, anthu adathamangira kukamenya mafuta mu chakudya. Mawu akuti "palibe cholesterol!" Ndi ana okhawo omwe sakudziwa. Koma kodi zotsatira za nkhondo imeneyi ndi ziti? Kuopa mafuta kwadzetsa kuchuluka kwa masoka owopsa a mtima (kugunda kwa mtima, sitiroko, pulmonary embolism) komanso kuchuluka kwa matenda achitukuko, kuphatikizapo matenda ashuga komanso matenda a mtima.

Izi ndichifukwa choti kumwa kwa mafuta a trans kuchokera ku mafuta a masamba a hydrogenated kwachulukirachulukira ndipo pakhala zovuta za skew za chakudya chopitilira mafuta a omega-6 acids. Chiwerengero chabwino cha omega3 / omega-6 = 1: 4. Koma muzakudya zathu zachikhalidwe, zimafika pa 1: 16 kapena kupitilira.

Zogulitsa tebulo zomwe mungathe ndipo simungathe

Apanso timasungitsa malo. Mndandanda womwe uli patebulopo suwonetsa kuyang'ana kwazakudya zazakudya zakale (tebulo la Zakudya 9), koma zakudya zamakono zotsika mtengo za shuga 2.

• Kudya mapuloteni abwinobwino - 1-1,5 g pa kg iliyonse ya kulemera,
• Kudya wamba kapena kowonjezera kwamafuta athanzi,
• Kuchotsa kwathunthu maswiti, chimanga, pasitala ndi mkaka,
• Kuchepetsa kwambiri mizu, nyemba ndi zinthu zamkaka zopangidwa mkaka.

Pa gawo loyamba la chakudya, cholinga chanu cha chakudya chamafuta ndizisunga 25-50 magalamu patsiku.

Kuti zitheke, gome liyenera kukhazikika m'khitchini ya odwala matenda ashuga - pafupi ndi zambiri zam'mndandanda wamatenda a mankhwala ndi zinthu zambiri zamaphikidwe.

Kodi sizingadye chiyani ndi matenda ashuga a 2?

• Zinthu zonse zophika buledi komanso tirigu wosayikidwa pagome,
• Ma cookie, marshmallows, marshmallows ndi confectionery ina, makeke, makeke, etc.,
• Wokondedwa, chokoleti osatchulidwa, maswiti, mwachilengedwe - shuga yoyera,
• Mbatata, zakudya zopaka mu mkate, masamba, masamba ambiri, kupatula monga tafotokozera pamwambapa.
• Sakani mayonesi, ketchup, yokazinga msuzi ndi ufa ndi misuzi yonse kutengera izi,
• Mkaka wonenepa, gulani ayisikilimu (aliwonse!), Zinthu zamagulu ogulitsa ovomerezeka "mkaka", chifukwa awa ndi shuga obisika ndi mafuta,
• Zipatso, zipatso zokhala ndi GI yayitali: nthochi, mphesa, yamatcheri, chinanazi, mapichesi, chivwende, vwende, chinanazi,
• Zipatso zouma ndi zipatso zokometsera: nkhuyu, maapulosi owuma, zipatso, mphesa zouma,
• Sitolo, soseji, etc., pomwe pali wowuma, mapadi ndi shuga,
• Mpendadzuwa ndi mafuta a chimanga, mafuta aliwonse oyeretsedwa, margarine,
• Nsomba zikuluzikulu, mafuta am'chitini, nsomba zosuta ndi nsomba zam'madzi, zokhwasula-khwasula zamchere, zotchuka ndi mowa.

Osathamangira kuchotsera zakudya zanu chifukwa cha malamulo okhwima!

Inde, zachilendo. Inde, wopanda mkate konse. Ndipo ngakhale buckwheat sichimaloledwa pa gawo loyamba. Ndipo amayamba kudziwana ndi zakudya zatsopano monga nyemba ndi nyemba. Ndipo amalimbikitsa kusanthula momwe zimapangidwira. Ndipo mafuta amalembedwa zachilendo. Ndipo mfundo yosazolowereka - "mutha kunenepa, yang'anani athanzi" ... Chisokonezo chokha, koma momwe mungakhalire ndi zakudya zotere?!

Khalani bwino komanso motalika! Zakudya zoterezi zitha kukugwirani ntchito mwezi umodzi.

Bonasi: mudzadya zambiri nthawi zambiri kuposa anzanu omwe shuga sinawakakamize, dikirani zidzukulu zanu ndikuwonjezera mwayi wokhala ndi moyo wautali.

Ngati ulamuliro sunatengedwe, shuga amachepetsa moyo ndikuupha asanafike tsiku lomaliza. Imagunda mitsempha yonse yam'magazi, mtima, chiwindi, singalole kuti muchepetse thupi ndikuwonjezera kwambiri moyo. Sankhani kuchepetsa zakudya zamagulu ochepa! Zotsatira zake zidzakusangalatsani.

Momwe mungapangire bwino zakudya zamagulu 2 a shuga

Mukamapanga zakudya zodwala matenda ashuga, ndibwino kuti mupeze zinthu zomwe zimagwiritsidwa ntchito pothandiza thupi kukhala lopindulitsa kwambiri.

• Kusintha zakudya: kuphika, kuphika, kusenda.
• Ayi - kusenda pafupipafupi mumafuta a mpendadzuwa ndi mchere wowonda kwambiri!
• Tsindikani mphatso za chilengedwe, ngati palibe cholakwika m'mimba ndi m'matumbo. Mwachitsanzo, idyani mpaka 60% zamasamba ndi zipatso zatsopano, ndikusiya 40% pamoto wowotcha.
• Sankhani mitundu ya nsomba mosamala (kukula kakang'ono kotsutsana ndi mercury owonjezera).
• Timawerengera kuwonongeka kwa zotsekemera kwambiri. Zokhazokha zomwe ndizosagwirizana ndi zomwe zimakhazikitsidwa ndi stevia ndi erythritol.
• Timalemeretsa kadyedwe kazakudya chamagulu oyenera (kabichi, psyllium, fota yoyera).
• Timalemeretsa zakudya ndi mafuta omega-3 acids (mafuta a nsomba, nsomba zazing'ono zofiira).
• Ayi ku mowa! Ma calorie opanda kanthu = hypoglycemia, mkhalidwe wowopsa mukakhala ndi insulin yambiri m'magazi ndi glucose pang'ono. Kuopsa kukomoka ndi kuwonjezeka kwa njala. M'masiku apamwamba - mpaka kukomoka.

Kodi kudya komanso kangati patsiku

• Gawo la zakudya masana - kuyambira katatu patsiku, makamaka nthawi imodzi,
• Ayi - chakudya chamadzulo! Chakudya chonse chotsiriza - maola awiri asanagone,
• Inde - ku kadzutsa wa tsiku ndi tsiku! Zimapangitsa kuti insulin ikhale m'magazi,
• Timayamba chakudyachi ndi saladi - izi zimalepheretsa insulini kudumpha ndipo imakwaniritsa mwachangu kumverera kwanjala, komwe ndikofunikira kuti muchepetse kunenepa kwambiri kwamitundu iwiri.

Makina awa amakupatsani mwayi kumanganso, kuchepa thupi komanso kusakhazikika kukhitchini, ndikulira maliro omwe amapezeka nthawi zonse.

Kumbukirani chinthu chachikulu! Kuchepetsa kwambiri matenda ashuga amtundu wa 2 ndichimodzi mwazinthu zazikulu zothandizira bwino.

Tafotokoza njira yogwirira ntchito momwe angakhazikitsire zakudya zamagulu ochepa odwala matenda ashuga. Mukakhala ndi tebulo pamaso panu, zakudya zomwe mungadye ndi shuga yachiwiri, sizivuta kupanga mndandanda wazakudya zosiyanasiyana.

Pamasamba awebusayiti tidzakonzekeranso maphikidwe a anthu odwala matenda ashuga komanso tikambirana za malingaliro amakono pazowonjezera zakudya zamankhwala (mafuta a nsomba a omega-3, sinamoni, alpha lipoic acid, chromium picolinate, ndi zina). Khalani okonzeka!