Zakudya zamagazi zimakulitsa zinthu

Kwa tsiku, phindu limasintha, zimatengera kuchuluka kapena kusowa kwa zakudya zopatsa thanzi, kapena kusakhalapo kwathunthu. Chifukwa chake, pakuwunika kwodalirika, magazi a shuga m'magazi amatengedwa m'mawa, chakudya chisanafike.

Ndizachidziwikire kuti kudya zakudya zomwe nthawi zonse zimachulukitsa shuga wamagazi zimakhudza odwala matenda ashuga. Vuto lalikulu si kuchuluka kwa zakudya zomwe mumakonda, koma mawonekedwe a gawo lofunikira lotchedwa kapamba.

Zolemba zaukadaulo wazachipatala

Mwazi wa magazi ndi chizindikiro chokhazikika pazaka zilizonse. Miyezo ya shuga imasinthasintha kuchokera ku chakudya, ngakhale chosalumikizidwa, chifukwa chake imatsimikiziridwa pakuyesedwa pamimba yopanda kanthu. Ngati chizindikiro sichidutsa 5,5 mmol / l, palibe chomwe chingade nkhawa. Zakudya zowonjezera shuga m'magazi zimakhudza anthu omwe ali ndi mbiri ya matenda ashuga.

Ndi zakudya ziti zomwe zimawonjezera shuga?

Funso: Ndi zakudya ziti zomwe zimawonjezera shuga? - Chosangalatsa kwa osewera komanso odwala matenda ashuga. Mwachidule, yankho ndilakuti: zakudya zamafuta ochulukirapo. Mothandizirana, amatha kugawidwa m'magulu angapo:

chimanga
masamba
zipatso ndi zipatso
mitundu ina ya mkaka,
uchi, shuga, maswiti ena.

Magulu osiyana a zinthu zomwe zimawonjezera shuga m'magazi amachita izi pa liwiro losiyanasiyana. Pankhaniyi, odwala matenda ashuga ayenera kuyang'anira kuchuluka kwa zakudya zomwe amadya.

Wonjezerani shuga:

shuga, maswiti, uchi, muffin, zinthu zina zokhala ndi shuga,
chimanga, mbatata, chinanazi, nthochi,
kusunga, kusuta nyama,
nyama, nsomba, tchizi,
mtedza.

Zakudya zotsatirazi zimakhudza pang'ono shuga: zakudya zamafuta, zakudya zosiyanasiyana, masangweji, zakudya zama protein ndi zonona.

Zipatso zokhala ndi ulusi wochepa sizikukweza shuga m'magazi: mavwende, mapeyala, tomato, maapulo, malalanje, sitiroberi, kabichi, nkhaka.

Zakudya zoletsedwa ndi shuga wambiri

Malonda oletsedwa okhala ndi shuga wambiri amaphatikiza chilichonse chomwe chimakwiyitsa kulumpha kwakanthawi. Choyamba, zakudya zomwe zimakhala ndi mafuta ochulukirapo omwe amawonjezera shuga m'magazi siziwachotsedwa muzakudyazo. Mwakutero:

zakumwa zozizilitsa kukhosi komanso zopatsa mphamvu,
zinthu zomalizidwa, zinthu zakusuta,
mafuta oyambira maphunziro
maswiti, masamu, maswiti,
soseji, mafuta anyama,
ketchup
bowa
chakudya chamzitini, ma marinade,
ma tangerine, mphesa, zipatso zouma,
mowa

Choyambirira ndicho chakudya chomwe chili ndi zovuta ma carbohydrate: phala lopanda tirigu ndi phala la chimanga, tirigu wosaphika, buledi wa tirigu wathunthu, masamba a masamba.

Anthu omwe ali ndi matenda ashuga amatsimikizika kuti agwirizane ndi lingaliro la index ya glycemic. Chiwonetsero ichi chimadziwika ndi kuchuluka kwa shuga amene amamwetsedwa m'magazi.

Zogulitsa zomwe zimakhala ndi index za mpaka 30 zimawonetsedwa kwa odwala matenda ashuga. Ngati ndizowonjezera, chakudya chikuyenera kuyang'aniridwa. Chakudya chomwe chili ndi GI pamwambapa 70 chikulimbikitsidwa kuti sichichotsedwa.

Pali magome ena apadera pomwe GI ya zakudya zotchuka kwambiri imawerengeredwa. Amatha kuwongoleredwa ndi aliyense amene ali ndi chidwi ndi vutoli.

Zakudya zovomerezeka ndi shuga wambiri

Pazakudya za anthu odwala matenda ashuga ndizoletsa kapena kukanitsitsa pazakudya zam'mimba zosavuta kugwiritsa ntchito komanso kugwiritsa ntchito zakudya zomwe zili ndi index yotsika ya glycemic. Ndi zaomwe akuti zakudya nambala 9. Chakudya chimayenera kukhala cholimba komanso chochepa-kalori, popanda zakudya zomwe zimapangitsa shuga.

Muyenera kudya pafupipafupi, m'magawo ang'onoang'ono, muzakudya 5-7. Mulingo wofanana wama chakudya umakupatsani mwayi woti mugwire ntchito yomwe mukufuna.

Zakudyazo zimatengera zomwe wodwala akuonetsa (kulemera kwake, zaka zake) komanso zotsatira za kuyezetsa magazi. Zosaphika zophika ndi zosaphika, ma stew ndizopangidwa kuchokera ku zinthu zovomerezeka ndi shuga wambiri. Zipatso zokhazokha ndi "zosaloledwa". Zothandiza:

Mitundu ya utsi kuchokera kwa chinangwa, tirigu wathunthu, ufa wa rye. Kuphika koyera ndi kuphika nkoletsedwa.
Zakudya zam'madzi ndi nsomba zimayamwa, kuwiritsa, kuphika. Mazira amalola 2 patsiku.
Zakudya zam'nyanja, vinaigrette, nsomba za aspic zitha kupezeka pagome la anthu odwala matenda ashuga.
M'malo mwa shuga - xylitol kapena sorbitol. Mchere ndi wochepa.
Tchizi tchizi ndi mbale za curd, zopaka mkaka wothira mpaka magalasi awiri patsiku ndizinthu zovomerezeka ndi shuga zamagazi ambiri.
Mwa njere, oat, barele wa peyala, mapira, buckwheat ndizothandiza. Manka samachotsedwa pamndandandandawo.

Zipatso zimatengedwa mukatha kudya, ndikusankha omwe alibe shuga. Maswiti pa zotsekemera amaloledwa, wokondedwa pang'ono.

Zinthu zomwe zimawonjezera shuga m'magazi panthawi yapakati

Nthawi zambiri, shuga mwa mayi wapakati yemwe amapereka magazi pamimba yopanda kanthu amakhala mulingo wa 4.0 - 5.2 mmol / lita. Mukatha kudya, manambala amatha kuchuluka mpaka 6.7. Mitengo ya avareji ikuchokera 3,3 mpaka 6.6. Kuchulukaku kukufotokozedwa chifukwa chakuti zikondamoyo za mkazi yemwe amakhala mkhalidwe sizimagwirizana nthawi zonse ndi katundu.

Nthawi inayake, azimayi oyembekezera, omwe amayang'aniridwa kuchipatala cha anthu okonzekera kubereka, amayeza mayeso a shuga. Kuwonjezeka kwa insulini, yoyamba kupezeka pa nthawi ya pakati, kumawonetsa kukhalapo kwa njira yotchedwa "gestational form" ya shuga.

Amayi oyembekezera omwe ali pachiwopsezo ayenera kuyang'anitsitsa zakudya zawo ndikupewa zinthu zovulaza. Ndikulimbikitsidwa kugula chowoyesa cha glucose (pangani mayeso am'mimba opanda kanthu) ndikudya maola atatu aliwonse. Potere, chotsani kwathunthu zakudya zomwe zimachulukitsa shuga wamagazi panthawi yomwe muli ndi pakati.

Menyuyi muyenera kukhala ndi phala la buckwheat, stock nkhuku, masamba, ndi ma cookie owuma. Nyama yofiira, bowa, zonunkhira, zotsekemera, zamchere komanso zamafuta sizikulimbikitsidwa.

Pali zoopsa zomwe zimakhudzana ndi pakati, ndipo azimayi akuyenera kuzidziwa. Miyezi yokwera imatha kubweretsa padera, kusintha koyipa ndi kufa kwa fetal. Ndipo ngakhale khanda litabadwa mosatekeseka, ndiye, mwatsoka, limatha kukhala ndi mavuto: kukana kwatsopano kwa insulin komanso kulephera kwa kagayidwe kazakudya. Chifukwa chake, ndikofunikira kuphatikiza mbale kuti mayi ndi mwana athe kukhuta, ndiye kuti amalandila zigawo zofunikira zonse zofunika.

Kuletsa kugwiritsa ntchito zakudya zomwe kumachulukitsa shuga wamagazi kumakhudza anthu omwe ali ndi mavuto azaumoyo. Ngakhale kupatuka kwakung'ono, chakudyacho chikuyenera kuwunikiridwa ndikuyesedwa ndi katswiri. Ndi matendawa, chakudyacho chimakhala njira ya moyo, ndipo posawonetsa zizindikitso ndikokwanira kutsatira chakudya chopatsa thanzi, osayang'ana kwambiri pazoletsa zosiyanasiyana.

Zowopsa zowopsa

Pamene kusanthula kukuwonetsa zotsatira zapamwamba kuposa mtengo wapamwamba wa glucose, ndiye kuti munthuyu akhoza kukayikiridwa kuti akupanga shuga, kapena kukula kwathunthu. Mopanda ntchito, vutoli limangokulitsidwa ndi zovuta za pambuyo pake. Pomwe funso lidabuka: nthawi zina chimakhudza chiyani kuchuluka kwa shuga m'magazi? Yankho lolondola ndikuti: matenda ena apakati ndi kubereka mwa azimayi.

Mikhalidwe yopsinjika imakhudza kwambiri kuchuluka kwa shuga.

Zinthu zambiri zomwe zimawonjezera shuga m'magazi ndizosavuta kukumbukira ndipo osazidya konse. Koma izi sizotheka nthawi zonse, sizongovulaza, koma palinso zabwino zambiri kuchokera kwa iwo. Mwachitsanzo, simungasangalale ndi mavwende otentha a chilimwe, omwe amawonjezera shuga. Komabe, mabulosi awa ndiwothandiza kwambiri, momwe amawongolera amakhudza impso, amachotsa poizoni. Ndi zakudya zina ziti zomwe zingayambitse shuga? Zitha kugawidwa m'magulu ena. Mwachitsanzo, kupezeka:

mbewu zonse, kupatula mkate, pasitala ndi mbewu
masamba ochepa ndi mbewu za muzu, mwachitsanzo, chimanga, nandolo, beets, kaloti, mbatata,
zophatikiza mkaka ─ mkaka, kirimu, kefir, mkaka wowotchera,
zipatso ndi zipatso zambiri,
shuga wokhazikika, uchi ndi zinthu zomwe zimakhala nazo.

Komabe, ngakhale pali mndandanda wazinthu zomwe zimakulitsa shuga m'magazi a shuga, zonsezi pamwambazi zili ndi chiwonjezero chosiyana cha chiwonetserochi. Izi ndizofunikira makamaka kwa odwala omwe ali ndi matenda ashuga. Ayenera kudziwa: Kodi ndi zakudya ziti zomwe zimawonjezera shuga?

Zakudya Zomwe Zimakhudza Mashuga A shuga

Ngakhale wodwala matenda ashuga, wodwala aliyense ayenera kumvetsetsa: Kodi ndi zakudya ziti zomwe zadyeka zomwe zimawonjezera shuga m'magazi ndikulumphira pang'ono, pang'ono pang'ono? Mwachitsanzo, nthochi yokhala ndi chinanazi imakhala ndi mafuta ambiri, ndipo chivwende, maapulo ndi mphesa ─ pang'ono, zimatha kudyedwa osadandaula, sizibweretsa vuto.

Tsopano muyenera kusankha mndandanda wazinthu zochepa zomwe zimapangitsa kuwonjezera shuga m'magazi, kapena tebulo ndiloyenera izi:

shuga wowona, maswiti, koloko wokoma, masamu osiyanasiyana ndi uchi ndi maswiti ena ambiri,
zinthu zonse za ufa zomwe zimakhala ndi mapuloteni ocheperako okhala ndi mafuta.

Komabe kupezeka kwazomwe malonda amapanga kumawonjezera shuga m'magazi popanda chiwopsezo chochepa, tebulo lalifupi:

Zakudya zilizonse zophatikiza ndi lipids,
nyama ndi chakudya chamasamba,
Mitundu yonse ya ayisikilimu ndi zakudya zokhala ndi zonona kuchokera ku kirimu kapena protein,
mitundu yosiyanasiyana ya masangweji ndi katundu wofewa.

Pali zipatso ndi ndiwo zamasamba zambiri zomwe zimawonjezera shuga m'magazi pang'onopang'ono, mwachitsanzo, monga: tomato omwe amawonjezera shuga m'magazi athu, mitundu yosiyanasiyana ya maapulo, nkhaka, sitiroberi, mavwende amathanso kuwonjezera zonsezi.

Kutengera ndi zomwe adokotala adalimbikitsa, ndizoletsedwa kugwiritsa ntchito china chake chomwe chimawonjezera shuga m'magazi ndipo muyenera kukumbukira mndandanda wazinthu zambiri komanso zowopsa za matenda ashuga. Zothandiza kwambiri zimakhala zipatso ndi masamba (chivwende ndi kabichi) zamtundu uliwonse zokhala ndi shuga wambiri m'magazi, kupatula nyemba, mbatata, zinanazi ndi nthochi, zomwe zimakhala ndi mafuta ambiri. Musaiwale kumwa mankhwala, pokhapokha ndi iwo omwe mungathe kupewa matenda a shuga.

Wodwala aliyense akudziwa yankho la funsoli: Ndi zipatso ziti zomwe zimawonjezera shuga? Yankho: ngati pali nthochi zambiri, coconut, Persimmons ndi mphesa, ndiye kuti pamakhala vuto ili.

Ngati pali zinthu zambiri zomwe zimachulukitsa shuga wamagazi, ndiye, molingana ndi izi, pali zambiri zomwe zimatsitsa mtengo wake. Zachidziwikire, awa ndi masamba. Amakhala ndi mavitamini ambiri, fiber fiber. Mwachitsanzo, sipinachi imakhala ndi kuchuluka kwa magnesium, komwe kumayendetsa glucose ndikuchepetsa kuthamanga kwa magazi. Ndiosavuta kupeza mafunso osavuta: Kodi ndi zakudya ziti zomwe sizikuwonjezera shuga? Ndi zakudya zosiyanasiyana ziti zomwe mulibe shuga? Yankho lake ndi losavuta:

muyenera kudya kabichi wamitundu yosiyanasiyana, osayiwala za kabichi yam'nyanja, masamba a saladi, dzungu, zukini ─ kuwamwa nthawi zonse kumatsitsa shuga,
Muzu wa ginger, currant wakuda, simungachite popanda tsabola wokoma ndi wowawa, tomato ndi nkhaka, radara yokhala ndi zitsamba ndi udzu winawake ─ imapatsanso kuchepetsa shuga,
fiber yomwe ili ndi oatmeal imatha kukhalabe ndi glucose m'malo oyenera, kuchepetsa zovuta zonse za matenda ashuga
mukamadya mitundu yosiyanasiyana ya mtedza, momwe mumakhala mafuta ochulukirapo, mapuloteni okhala ndi fiber yothandiza, kuyamwa kwa glucose kumachepetsa, zomwe zikutanthauza kuti zidzakhala pang'ono m'magazi. Koma chifukwa cha mafuta apamwamba kwambiri a calorie acid, kudya kuposa 45-55g sikuloledwa,
Komanso, fiber yambiri imapezeka mu sinamoni yokhala ndi magnesium, polyphenols yomwe imatsitsa glucose. Zimatsimikiziridwa kuti pogwiritsa ntchito 4g ya sinamoni, shuga adzatsika ndi 19-20%. Chofunikira kukumbukira ndikuti ndi bongo wambiri, zotsatira za hypoglycemic ndizotheka.

Funso: Kodi ndi zipatso zabwino ziti zomwe zingadyedwe ndi shuga wamuyaya? Yankho: mwachitsanzo, yamatcheri, omwe amakhala ochepa ma calories komanso okwera kwambiri, amakhala ndi antioxidant. Ndimu yokhala ndi mphesa, momwe muli mavitamini ambiri othandiza, sangakhale wopatsa chidwi.

Tsopano zikuwonekeratu komwe odwala matenda ashuga amagwiritsa ntchito kuti awonjezere shuga. Koma panali mafunso ena ofunika: kodi ndizotheka kudya mavwende omwe ali ndi shuga wokwezeka wokhazikika? Kodi mavwende amatha bwanji kukopa shuga? Kodi mavwende amadzimadzi amadzutsa shuga wambiri wamwazi?

Zambiri za mavwende

Akatswiri ambiri sagwirizana chimodzi pamfundo za woimira mavwende a shuga. Ngati muphatikiza mavwende m'zakudya zanu ndi shuga wokwezeka pang'ono, muyenera kudziwa zabwino zake. Kapangidwe kake:

Mtengo wake ndi kupezeka kwa zinthu zotsimikizira ndi mavitamini:

Fructose, yomwe imaposa mafuta ochulukirapo, amapindulitsa odwala matenda ashuga. Ndi chizolowezi cha tsiku ndi tsiku cha 40g, mayamwidwe ake sabweretsa mavuto kwa wodwala. Izi zimathandiza chifukwa chakuti sizifunikira insulini, ndipo glucose yemwe amapezeka mu chivwende cha chivwende ulibe vuto lililonse. Zotsatira zake kwa wodwalayo sizioneka ngati adya zamkati. Tsopano sipadzakhalanso mafunso: kodi chivwende chathanzi komanso chokoma chimakweza malire apamwamba a shuga? Kodi mavwende opsa amakhudza shuga wathu wamagazi? Chilichonse chadziwika kale.

Kodi mavwende okoma amawonjezera shuga wosasunthika mwa wodwala? Kalanga, ndi zowona, mavwende amadzutsa. Koma kwa vwende yodwala yokhala ndi mlingo wa igra kudzakhala kotetezeka. Vwende amakhala bwino m'matumbo, amatsuka poizoni, ndipo vwende amakhalanso ndi diuretic. Koma vwende samatengedwa ochuluka, ngakhale anthu athanzi amatha kudya kwambiri.

Kodi mkaka wa ng'ombe umakweza shuga? Kwa odwala matenda ashuga, kanyumba tchizi, mkaka, kefir, ndi zinthu zina zofanana ndi zamafuta ochepa zomwe zili zoyenera, pokhapokha ngati izi zingachitike. Kuchuluka kwa mkaka wosapumira patsiku kuposa magalasi awiri ndibwino kuti musatenge.

Poletsedwa kwambiri, kapena zakudya ziti zomwe zimakweza shuga

Zakudya zambiri zochokera kuzakudya za tsiku ndi tsiku zomwe munthu ali nazo zimakhala ndi glycemic - cholembera chomwe chimathandiza kudziwa kuti akangodya chakudya chomwe shuga yalowa umalowa m'magazi.

Pamene chizindikirocho chikukwera, msanga ukatha kudya mthupi thupi la glucose limakwera.

Kuti muthane ndi shuga wamagazi, muyenera kudziwa zakudya zomwe zimawonjezera shuga m'magazi komanso kutsikira. Iyenera kuthandizidwa makamaka pazomwe zimawonjezera shuga m'magazi, komanso kupewa kuzigwiritsa ntchito. Izi zimaphatikizapo shuga yoyera komanso zakudya zambiri zamagulu ochepa.

Zomwe zimawonjezera shuga m'magazi: mndandanda wazogulitsa ndi tebulo la GI yawo

Chifukwa chiyani ndikofunikira kwambiri kudziwa zakudya zomwe zimawonjezera shuga m'magazi, abambo ndi ana ndikuwongolera chizindikiro ichi? Zakudya zomwe zimachulukitsa shuga wa plasma zimasokoneza thanzi la anthu omwe ali ndi matenda ashuga. Chomwe chimayambitsa matenda awa sikuti ndi kuchuluka kwa maswiti odya, koma kuphwanya kapamba.

Mndandanda wazinthu zomwe shuga ya magazi imakwera mwa amayi, abambo ndi ana:

mafuta owaza
ankasuta nyama
marinade
shuga woyengetsa
uchi ndi zopangira njuchi, kupanikizana,
confectionery ndi makeke,
zipatso zokoma: mphesa, peyala, nthochi,
mitundu yonse ya zipatso zouma,
mafuta wowawasa zonona, zonona,
yogathi yabwino ndi nsapato,
tchizi chamafuta, amchere komanso onunkhira,
mitundu yonse yazinthu zamzitini: nyama, nsomba,
nsomba roe
pasitala
semolina
mpunga woyera
msuzi wa mkaka wokhala ndi semolina kapena mpunga,
zakumwa za shuga ndi timadziti,
zotsekemera, curd, ma puddings.

Maswiti, chokoleti, mbatata, chimanga, zamasamba zamzitini zilizonse, mtedza, soseji yosuta, zopangidwa ndi ufa - zonse zomwe zimapangitsa shuga m'magazi mwachangu.Zakudya za nyama, zakudya zamasamba, zakudya zokhala ndi mapuloteni komanso zonona, ayisikilimu, ma muffin opangidwa mwatsopano ndi masangweji zimapangitsa pang'ono shuga.

Ndi zakudya ziti zomwe zimachulukitsa shuga wamagazi ndi gomec index index:

Momwe mungakhalire ndi odwala matenda ashuga

Kuperewera kwa insulin m'thupi la wodwalayo kumafunikira kuchepetsa kudya kwa glucose pakudya. Kudziwa zakudya ziti zomwe zimachulukitsa shuga wamagazi, mutha kuyang'ana momwe muliri ndikuwongolera kusintha kosayipa.

Anthu omwe ali ndi matenda ashuga ayenera kutsatira kwambiri zakudya.

Zomwe zimapangidwa muzakudya zathu za tsiku ndi tsiku zimaphatikizapo chakudya, mapuloteni, mafuta. Mukamapangira zakudya, muyenera kuganizira magawo omwe menyu amawonjezera shuga.

Maswiti, mafuta, komanso zinthu zina zamafuta ambiri zimakweza. Glucose ndiye malo omaliza mu unyolo wa kutembenuka kwawo ndikutulutsa mphamvu kofunikira kwa thupi. Maulalo ochepa, kuthamanga pakudya, zimachitika, zomwe zimakhudza kuchuluka kwake m'magazi. Mlingo wa mayamwidwe kapena glycemic index (GI) ndiye chikhalidwe chachikulu cha odwala matenda ashuga.

Mu chakudya "chothamanga", chili pamwamba pa 50 (pazipita - 130). "Zowonda" zimakhala ndi fiber, motero zimatengedwa nthawi yayitali.

Kuchuluka kwa shuga m'magazi kumatsimikiziridwa ndi kuchuluka kwa chakudya chamagulu m'zakudya, komanso zopatsa mphamvu za calorie zam'mimba: zochuluka, zowonjezera shuga.

Malinga ndi izi ndizofunikira kwambiri, zakudya zonse zitha kugawidwa m'magulu anayi:

Zinthu zamkaka

Thupi lochepetsedwa ndi matenda a shuga liyenera kudya mkaka ndi mkaka. Koma zikutsatira apa zomwe zakudya zimachulukitsa shuga wamagazi ndi zomwe siz.

Mndandanda wa glycemic wa syrniki ndi magawo makumi asanu ndi awiri, chifukwa chake amafunika kuwachotsa pamasamba odwala.

Eskimo, mkaka wolimbitsa, womwe umawonjezera shuga m'magazi ndipo umalimbikitsa mapangidwe a cholesterol plaques.

Chovomerezeka kwa odwala matenda ashuga ndi kumwa mkaka, kefir ndi yogati patsiku - theka la lita imodzi ya chakumwa. Kukwera msanga kwa shuga kumapangitsa mkaka watsopano. Madziwo aledzera.

Zoletsa pazopaka zamkaka zopaka zimagwiritsidwa ntchito pa tchizi zakuthwa komanso zonona, zonona mafuta ndi kirimu wowawasa, yogurts yotsekemera ndi tchizi cha kanyumba, margarine.

Zipatso zokoma ndi zipatso

Ngakhale zili ndi zipatso zambiri komanso zipatso, kugwiritsidwa ntchito moyenera ndi anthu odwala matenda ashuga ndikofunikira chifukwa ali ndi ma pectins, mchere, ndi fiber zambiri.

Mwa malire oyenera, mutha kudya maapulo, sitiroberi, rasipiberi, mabulosi abulu, mapeyala, mavwende, mapichesi, ma apricots, zipatso zina za citrus (mphesa, malalanje). Ndikwabwino kudya maapulo ndi peel.

Polankhula za zakudya ziti zomwe zimachulukitsa glucose m'magazi, wina sangangotchulapo ma tangerine, nthochi ndi mphesa. Izi zimaphatikizidwa kwathunthu kuchokera ku chakudya cha wodwala yemwe ali ndi matenda ashuga.

Watermelon imathanso kukhathamiritsa kuchuluka kwa shuga, imatha kudyedwa osaposa magalamu mazana atatu patsiku. Zipatso zouma zimakhala ndi shuga wambiri, zomwe zikutanthauza kuti zimatha kuwononga thanzi la munthu wodwala matenda ashuga.

Musanapange ma compotes, ndibwino kuti muziwakhomera m'madzi ozizira kwa pafupifupi maola asanu ndi limodzi, ndiye kukhetsa madzi. Njirayi ikuthandizira kuchotsa kukoma kwambiri. Madeti a anthu odwala matenda ashuga ndiowopsa.

Ndikusungidwa kwakutalika mu chivwende, kuchuluka kwa sucrose kumawonjezeka.

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Masamba ambiri amatha kuyambitsa kukhathamira kwa shuga m'magazi. Mbatata ndi chimanga ndi zakudya zomwe zimawonjezera shuga m'magazi.

Zakudya zotsatirazi zomwe zimachulukitsa shuga ndimagawikiranso:

Mitundu yonse ya nyemba iyenera kukhala yochepa pakudya kwa wodwala yemwe ali ndi matenda ashuga.

Kugwiritsa ntchito ketchup, msuzi uliwonse wa phwetekere ndi msuzi umasiyidwa kwathunthu. Zakudya zowuma ndi ma pickles siziyeneranso kudyedwa.

Mwa mbewu zamasamba, kulumphira kwakukulu mu shuga wa plasma kumachitika chifukwa cha mbatata, chimanga ndi mbale zomwe zimakonzedwa.

Zogulitsa chimanga

Porridge odwala matenda ashuga ayenera kukhala osakonzeka, pamadzi, ndi mkaka wochepa. Maphala, ophika mkate ndi pasitala ndi zinthu zonse zomwe zimakweza shuga m'magazi.

Choopsa chachikulu kwa odwala matenda a shuga ndi semolina ndi mpunga.

Zogulitsa zamtundu uliwonse wa ufa ndi ufa sizikulimbikitsidwa kuti zigwiritsidwe ntchito, chifukwa zimathandizira kukwera kwambiri m'magazi a shuga. Mpunga ndi mkaka phala, komanso mapira, ndizakudya zomwe zili ndi index yayikulu ya glycemic.

Ponena za zomwe zimakhazikitsa shuga m'magazi, wina sangangotchulapo mkate woyera, bagel, croutons. Magulu aliwonse, ma waffle, owononga, pasitala, obisala amawerengedwa ngati oletsedwa kwa odwala matenda ashuga. GI yawo imachokera ku makumi asanu ndi awiri kudza makumi asanu ndi anayi.

Nthawi zambiri munthu amafunsa ngati shuga imakhudza shuga wamagazi. Zowonadi, shuga imakhudza shuga wamagazi.

Mu matenda ashuga, zakudya za shuga kwambiri sizimachotsedwa muzakudya za wodwalayo: makeke, makeke, makeke.

Kwa gulu ili la odwala, maswiti opangidwa pa fructose ndi sorbitol amapangidwa.

Zakudya zotsatirazi zomwe zimawonjezera shuga m'magazi a shuga ndizoletsedwa:

zakumwa zoziziritsa kukhosi
ma compotes, timadziti,
maswiti ndi ayisikilimu,
makeke odzazidwa ndi zipatso
custard ndi batala zonona
wokondedwa
mitundu yonse ya jams, jams,
yogathi yabwino
ma puddings

Zogulitsazi zimakhala ndi sucrose yambiri komanso glucose, zimakhala ndi mafuta ambiri osavuta, omwe amatha mwachangu thupi.

Zakudya zopatsa mphamvu zovuta zimasiyana ndi ma carbohydrate osavuta chifukwa zimayamba kupezeka mosavuta ndikamayamwa madzi a m'mimba ndipo zitatha izi zimatha.

Makanema okhudzana nawo

Kodi ndi chiyani chomwe chimachulukitsa shuga m'magazi? Mayankho mu kanema:

Matenda a shuga pakadali pano si chiganizo cha munthu. Wodwala aliyense amatha kuyang'anira pawokha kuchuluka kwa glucose m'magazi kunyumba mothandizidwa ndi zida zapadera. Kuphatikiza chakudya ndi chitsimikizo kuti matendawa amatuluka mosavuta ndipo odwala matenda ashuga atha kukhala moyo wokhazikika. Kuti muchite izi, ndikofunikira kupatula zakudya zomwe zimachulukitsa shuga m'magazi.

Izi zikuphatikiza zinthu monga kuphika buledi, pasitala, mpunga ndi semolina, beets ndi kaloti, mbatata, koloko, maswiti ogulidwa, ayisikilimu, maswiti onse otengera shuga woyera, ma yogurts okhala ndi zowonjezera, kirimu ndi zonona wowawasa, zakudya zam'chitini, marinade, nyama zosuta. Pafupifupi zipatso zonse za anthu odwala matenda ashuga zimatha kudyedwa, koma moyenera. Pewani kudya zipatso zouma ndi mtedza.

Chizindikiro chachikulu cha matenda ashuga

Zotsatira za chinthu china pakukula kwa glucose zimadziwika ndi index yake ya glycemic (GI kapena GI). Mtengo uwu umawonetsera kuwonongeka kwa zinthu, kumasulidwa ndi kupangidwa kwa glucose kuchokera kwa iwo, komanso kuchuluka kwa kugwiritsika kwake kwa kayendedwe kazinthu.

Kukwera kwa GI, njira zamitundu yachilengedwe zimachitika mwachangu ndipo glucose imalowa. A GI yapamwamba imagwirizana ndi mtengo wa mayunitsi 70 kapena kuposerapo. Kuchokera pakudya chakudya chokhala ndi index ya glycemic, shuga wamagazi amatuluka mokakamizidwa. Kwa odwala matenda ashuga, izi zikuwopseza kukula kwa vuto la hyperglycemic.

GI wamba ili pakati pa magawo 30 mpaka 70. Zogulitsidwa zomwe zili mndandandandawu amaloledwa kuti azilembedwa muzakudya, kuyang'anira kuchuluka kwa tsiku ndi tsiku (sabata). Pogwiritsa ntchito molakwika (kupitirira kukula kwa gawo), shuga wamagazi amadzuka pazikhalidwe zosavomerezeka.

Mlozera wotsika wa glycemic (⩽ magulu 30). Zothandiza kwa odwala matenda ashuga komanso anthu omwe ali ndi prediabetes. Zakudya zotere sizikhala ndi vuto la glucose wamagazi. Mkhalidwe waukulu pakudya zakudya zomwe zimakhala ndi GI yotsika ndikuwongolera pazolimbitsa thupi ndi kuchuluka kwa mbale. Kutengera ndi mfundo za GI zomwe zikuwonetsedwa patebulo pansipa, zinthu zomwe zimapangitsa kuti shuga azikhala ndi magazi zidziwike momveka.

Zakudya zomanga thupi mwachangu

GI yapamwamba kwambiri ndi yazakudya zamafuta ochepa (ma monosaccharides ndi ma disaccharides). Amatengeka mwachangu ndi thupi, ndikupangitsa kuti shuga atulutse m'magazi. Mwa munthu yemwe alibe matenda a shuga, timadzi tating'onoting'ono timagwira ntchito mokwanira, yomwe imatenga glucose wake yemwe amatuluka, imapita nayo ku maselo a thupi, ndipo patatha maola atatu, glycemia imabweranso mwakale.

Ndi kuchepa kwa insulin (mtundu 1 wa shuga) kapena kuchepa kwa chidwi cha maselo kupita ku mahomoni (mtundu 2), chiwembuchi chimaphwanyidwa. Kuchokera pamadyedwe othamanga omwe amapezeka, shuga m'magazi amadzuka, koma osatha. Monosaccharides ndi ma disaccharides ndizomwe zimapangitsa kuti pakhale shuga zomwe zimapangitsa kuti shuga azikhala wamphamvu, zomwe zimapangitsanso hyperglycemia, kunenepa kwambiri komanso kukulitsa shuga.

Mafuta ambiri osavuta amapezeka mumitundu yonse ya maswiti, mitundu ina ya zipatso ndi mitundu ya masamba. Zakudya za shuga zomwe zimaletsedwa kuphatikiza ndi izi:

confectionery (makeke, meringues, marshmallows, halva, makeke, etc.),
makeke ochokera batala, mkate waufupi, mkate ndi mtanda
maswiti ndi chokoleti
zotsekemera zotsekemera ndi zakudya zina,
timadziti taphika, tiyi wamabotolo, zakumwa zoziziritsa kukhosi monga Sprite, Coke, etc.,
zipatso, masamba ndi zipatso zouma: chinanazi, vwende, beets (yophika), masiku, zoumba,
kuteteza: zipatso mu madzi, kupanikizana, marmalade ndi kupanikizana, lychee, compotes.

Zakudya zowonda pang'ono

Njira yogawa polysaccharides, mwinanso zovuta ma carbohydrate, siyothamanga mwachangu monga kusinthira monosaccharides. Mafuta opangika amalowa m'magazi pang'onopang'ono, ndipo glycemia imayamba kuchepa. Woyimira bwino kwambiri wama polysaccharides ndi fiber. Zakudya za munthu wodwala matenda ashuga ayenera kukhala ndi chakudya chamagulu azakudya ndi 45-50%.

Izi maphaso zimakupatsani mwayi kuti musamangokhala ndi shuga wamba, komanso kusintha chimbudzi ndikuchotsa mafuta ambiri m'thupi. Gwero lalikulu la fiber ndi masamba ndi amadyera. Mitundu ina ya chakudya chamafuta ndi:

Glycogen Imapezeka kwambiri pazopangidwa ndi mapuloteni, zomwe sizimakweza kukula kwa glucose pamitengo yapamwamba.
Pectin Ndi gawo la zipatso ndi ndiwo zamasamba.

Mtundu wina wa wowuma wa polysaccharide uli ndi kuchuluka kwa cleavage. Pogwiritsa ntchito molakwika kapena mopitirira muyeso zakudya zamafuta, magazi a glucose amatha kukwera pamikhalidwe yosavomerezeka.

Wowuma ndi gulu la zakudya zoletsa. Kuchuluka kwake kumapezeka mbatata, nthochi, pasitala, mitundu ina ya mbewu. Mu shuga, semolina ndi mpunga woyera ndizoletsedwa.

Ntchito zamapuloteni zimachedwa. Poyamba, ma amino acid amapangidwira kuchokera pamenepo, ndipo ndi pomwe glucose imamasulidwa. Chifukwa chake, zinthu zamapuloteni zimachulukitsa kuchuluka kwa shuga m'magazi pang'ono. Mkhalidwe waukulu wogwiritsidwa ntchito ndi kuchuluka kochepa kwamafuta.

Matenda a shuga a protein:

nyama yazakudya (yamphongo, kalulu, nyama yodontha) ndi nkhuku (nkhuku, nkhuku yopanda khungu),
nsomba zokhala ndi mafuta osaposa 8% (pollock, navaga, pike, etc.),
Zakudya zam'madzi (mussels, shrimp, crab, squid, etc.),
bowa
mtedza.

Kuti muchete glycemia pakukonzekera menyu, mapuloteni amalimbikitsidwa kuti aphatikizidwe ndi fiber.

Kugwiritsa ntchito mafuta a nyama kumakhudza thanzi la anthu omwe ali ndi chizindikiritso cha glucose. Choyamba, kuphatikiza ndi monosaccharides, amazigaya mwachangu, ndikuchulukitsa magazi.

Kachiwiri, ali ndi kuchuluka kwa lipoprotein ochepa, ndiko kuti, "cholesterol yoyipa." Zigawo za cholesterol zimayikidwa pazitseko zamitsempha yamagazi zowonongeka ndi miyala yaying'ono ya shuga, yomwe imayambitsa kukula kwa atherosulinosis.

Chachitatu, kugwiritsa ntchito zakudya zamafuta kumabweretsa magawo owonjezera. Pofuna kuti tisakhumudwitse hypercholesterolemia ndi hyperglycemia, mafuta azinyama pazakudya ayenera kusinthidwa ndi mafuta a masamba ndi 50%.

Musachotse zakudya:

nyama yamafuta (nkhumba, tsekwe, mwanawankhosa, bakha), nyama yowotcha,
masoseji (nyama, masoseji, masoseji),
mafuta msuzi zochokera mayonesi.

Zokhudza mkaka

Mkaka suwonedwa ngati chakumwa, chinthu china chapadera chodyera. Ili ndi:

mafuta odzola athanzi
mapuloteni (casein, albin, globulin),
ma amino acid ofunika omwe sanapangidwe m'thupi pakokha (tryptophan, lysine, methionine, leucine histidine),
zinthu zazing'ono ndi zazikulu (calcium, potaziyamu, magnesium, chitsulo, selenium, ndi zina).
mavitamini A, E, ndi mavitamini a gulu la B (B₁, Mu₂, Mu₃, Mu₅, Mu₆, Mu₁₂).

Zopatsa mphamvu za kalori, kutengera zomwe zili ndi mafuta, zimachokera ku 41 mpaka 58 kcal / 100 g. Kufunika kwa mkaka kwa anthu odwala matenda ashuga kumayambira mu chakudya chake, choyimiriridwa ndi lactose. Awa ndi shuga wamkaka, womwe umalowa pang'onopang'ono kukhoma la matumbo popanda kupangitsa kuti shuga atulutse magazi. Chifukwa chake, mankhwalawo ali ndi index yotsika ya glycemic (mayunitsi 38), ndipo simuyenera kudandaula kuti mkaka umakweza shuga. Mkaka wokhazikika nthawi zonse suopsa kwa odwala matenda ashuga.

Zina zonse za mkaka ndi mkaka wowawasa, komanso kuchuluka kwa shuga, zokonda ziyenera kuperekedwa pazosankha zochepa za calorie. Zambiri zamafuta azakudya zamkaka ndizochepa:

2.5% - yogati, kefir, yogati yachilengedwe ndi mkaka wowotchera,
5% - ya kanyumba tchizi (wokazinga ndi wamba),
10% - ya kirimu ndi wowawasa zonona.

Kuletsa kotheratu kumagwira ntchito:

pa msuzi wokoma wa curd (wokhala ndi ma apricots owuma, zoumba ndi zina zowonjezera),
mikanda yowala,
Zakudya za curd zokoma kwambiri ndi shuga,
wokometsedwa mkaka
ayisikilimu
zonunkhira wokoma.

Ma yogurts odzaza zipatso sanaphatikizidwe pamndandanda wazinthu zololedwa, chifukwa cha zomwe zili monosaccharides.

Zosankha

Zakudya zopatsa mphamvu shuga sizikhala zamagulu onse. Kusiyana kokhako ndikuti mu azimayi, kuchuluka kwa chakudya kumakhala kwakukulu kuposa kwa amuna, chifukwa chake shuga amamasulidwa mofulumira kwambiri. Pophwanya zakudya za anthu odwala matenda ashuga, thupi la mkazi limayankha mwachangu ndi vuto la hyperglycemic.

Chidwi chachikulu pakugwiritsa ntchito mafuta osavuta a azimayi amayenera kuwonetsedwa mu nthawi ya perinatal komanso nthawi ya kusintha kwa thupi. Thupi likuyamba kusintha kwa ma horoni a Cardinal, njira za metabolic zimasokonekera, zomwe zimayambitsa chitukuko cha matenda osokoneza bongo panthawi yomwe ali ndi pakati kapena mtundu wa matenda ashuga a 2 omaliza.

Mukakhala ndi mwana, zojambula zoyesedwa, kuphatikizapo kuyesedwa kwa magazi, sizinganyalanyazidwe. Amayi azaka za 50+ amalangizidwa kuti azilamulira shuga pakapita miyezi isanu ndi umodzi.

Analetsa Matenda Aakulu A shuga

Pankhani ya glycemia wosakhazikika, kuphika kuyenera kuchitika m'njira yophika, kuphika, kuwotcha, kuphika ndi zojambulazo. Zakudya zokhazika zomwe zimachulukitsa cholesterol ndi shuga ziyenera kutayidwa. Kuphatikiza apo, zakudya siziyenera kuphatikizapo:

nkhumba, mwanawankhosa, msuzi wabakha ndi msuzi wokonzera pamiyeso yawo,
nsomba zamzitini ndikusunga, nsomba zosuta,
chakudya chofulumira (ma hamburger, ma fries achi french, nugices, etc.),
mpunga ndi semolina mkaka phala,
zopaka zomveka, zokhwasula-khwasula, tchipisi.

Pokhala ndi shuga wambiri, zoletsa zake zimagwera mbale zomwe zakonzedwa kuchokera kuzinthu zomwe zili ndi GI wamba:

mbatata zosenda, zophika, zophika komanso zophika,
mbale zakumpunga, pasitala, nyemba zamzitini, chimanga, nandolo,
supu ndi nsomba zazikulu zomwe zimakhala ndi mafuta ambiri (halibut, mackerel, beluga, catfish, etc.),
pitsa

Pazomera pazakudya, ndikofunikira kuchepetsa kugwiritsa ntchito tomato, mango, persimmons, kiwi, dzungu.

Kulipira boma la prediabetesic state ndi matenda a shuga, ndikofunikira kukhalabe khola la glycemia. Mukamachita ntchito iyi, gawo lalikulu limaseweredwa ndi kupatsa thanzi. Choyamba, zakudya zomwe zimakulitsa kuchuluka kwa shuga m'magazi zimachotsedwa muzakudya. Kuletsedwa kwam'magulu kumatha kuperekedwa ndi chakudya chokhala ndi zambiri zosavuta zamankhwala (zakudya zotsekemera ndi zakumwa).

Ma menus a shuga amakhazikika pazakudya zomwe zimakhala ndi fiber ndi protein. Mndandanda wa glycemic wa zakudya zomwe umadya tsiku lililonse suyenera kupitirira 30-40 mayunitsi. Zakudya zochokera 40 mpaka 70 zamagulu zimaloledwa muzakudya zochepa komanso chilolezo cha endocrinologist. Kuphwanya malamulo a kadyedwe nthawi ndi nthawi kumathandizira kukhazikika kwa zovuta zovuta za shuga ndikuwopseza vuto la hyperglycemic.