Kodi ndingathe kudya nthochi za shuga 2?

Kuti muwone kuchuluka kwa "zopindulitsa / zopweteketsa" za malonda, cholozera cha ma calorie chimagwiritsidwa ntchito.

Kwa odwala matenda ashuga, glycemic index (GI) ndichinthu chofunikira kwambiri.

Zikuwonetsa kuchuluka kwa kuchuluka kwa glucose m'magazi kudzachuluka mutatha kudya chinthu china.

Chizindikiro cha glycemic cha nthochi, monga zophatika ndi calorie, zimatengera mtundu wa kukhwima.

Gome: “GI ya nthochi mwakukula kwake”

Zipatso zochulukirapo zimayimira zakudya zomwe zili ndi GI yayikulu ndipo siziloledwa kugwiritsidwa ntchito ndi odwala omwe ali ndi matenda ashuga. Ndikwabwino kutengera nthochi zobiriwira, ndizowopsa kwambiri kwa anthu omwe ali ndi vuto la hyperglycemia.

Ndimalola nthochi patsiku

Nthawi zambiri, zipatso zakupsa komanso zakupsa zokhala ndi mawanga a bulauni zimapezeka pazosungira. Ichi ndichifukwa chake ndichikhalidwe kuti nthochi ndizomwe zimapangidwa ndi GI wapakati.

Kuchita

Mlozera wa Glycemic Mwana35 Kucha50 Kukula ndi mawanga a bulauni60 ndi ena

Zipatso zochulukirapo zimayimira zakudya zomwe zili ndi GI yayikulu ndipo siziloledwa kugwiritsidwa ntchito ndi odwala omwe ali ndi matenda ashuga. Ndikwabwino kutengera nthochi zobiriwira, ndizowopsa kwambiri kwa anthu omwe ali ndi vuto la hyperglycemia.

Contraindication

Zipatso zokhala ndi mawanga a bulauni sizikulimbikitsidwa. Izi zikuwonetsa kuti mwana wosabadwayo wakhwima, GI yake ikhala 60 kapena kuposerapo. Kwa diabetes, ndi bomba la carbohydrate. Zomwezo zimagwiranso nthochi zouma, zomwe zili mkati mwa kalori zimaposa 350 kcal.

Momwe mungadyere nthochi za shuga

Ndikosavuta kuonanso phindu la nthochi. Ili ndi mavitamini ambiri, michere, ndipo chofunikira kwambiri - ndi gwero lokhalo lachilengedwe la serotonin, lotchedwanso "mahomoni achisangalalo". Komabe, iyi siyabwino kwambiri njira ya munthu wodwala matenda ashuga. Zopatsa mphamvu za calorie ndi glycemic index yazipatso ndizokwera kwambiri, kugwiritsidwa ntchito kwake kumayenera kudulidwa mpaka kawiri pa sabata pamagawo ang'onoang'ono.

Kodi mndandanda wa banana ndi chiyani?

Ndikofunika kulongosola mwachangu kuti ndi GI iti yomwe idzachepetse kuchuluka kwa shuga m'magazi, ndipo, m'malo mwake, ikhoza kuwonjezera chizindikiro ichi. Chakudya ndi zakumwa zotetezeka “ndizabwino kuposa zomwe siziposa magawo 49 kuphatikiza. Komanso, odwala nthawi zina amadya chakudya, osapitirira kawiri pa sabata, mtengo wama 50 - 69. Koma chakudya chokhala ndi GI cha 70 mayunitsi kapena kuposerapo chimatha kuyambitsa matenda a hyperglycemia ndi zina zoyipa pa thanzi la munthu wodwala matenda ashuga.

Komanso, odwala ayenera kudziwa mtundu wamtundu wanji wa zinthu zomwe zimakonzedwa zimawonjezera phindu la glycemic. Chifukwa chake, zipatso, zipatso ndi mabulosi, ngakhale zopangidwa kuchokera ku zinthu zokhala ndi GI yotsika, zimakhala ndi index yayikulu komanso zimachulukitsa shuga. GI imathanso kuchuluka ngati zipatso kapena mabulosi abweretsedwa mkhalidwe wabwino, koma osati kwambiri.

Kuti mumvetsetse ngati ndizotheka kudya nthochi ya matenda a shuga a 2, muyenera kuphunzira zomwe zili ndi ma index ndi zopatsa mphamvu. Kupatula apo, ndikofunikira kupatula zakudya zopatsa mphamvu zopezeka ndi matenda ashuga, zomwe zimayambitsa kunenepa kwambiri, mapangidwe a cholesterol plaque ndi blockage mitsempha yamagazi.

Banana ali ndi tanthauzo lotsatira:

• Mndandanda wa ndulu ya nthochi ndi magawo 60,
• kuchuluka kwa zipatso zilizonse zopatsa mphamvu pamagalamu 100 ndi 89 kcal,
• Zopatsa mphamvu za nthochi zouma zimafika 350 kcal,
• M'mililita 100 ya madzi a nthochi, 48 kcal yekha.

Poona izi, munthu sangapereke yankho lenileni ngati nthochi zitha kudyedwa pamaso pa mtundu wachiwiri wa matenda ashuga. Zizindikiro zomwezo pa chinanazi.

Index ili pakatikati, zomwe zikutanthauza kuti nthochi ndizovomerezeka muzakudyazo, kamodzi kapena kawiri pa sabata. Nthawi yomweyo, munthu sayenera kulemetsa menyu ndi zinthu zina ndi GI wapakati.

Pali nthochi kwa odwala matenda ashuga, siziyenera kukhala zosowa komanso pokhapokha ngati pali njira yokhazikika yamatendawa.

Ubwino wa nthochi

Banana amadziwika kuti ndi chinthu chakale kwambiri, chomwe chimadziwika kuyambira nthawi ya mafumu a Farawo ndi Sumerian. Chomera chamuyaya ichi, mosiyana ndi zomwe ambiri amakhulupirira, ndi mabulosi, osati chipatso. Ndipo ngakhale pamatchulidwe ake mukuganiza kuti ndi Africa, kwenikweni, Kumwera chakum'mawa kwa Asia kumadziwika kuti kwawo ndi kwawo. Masiku ano, nthochi zimalimidwa m'dziko lililonse lotentha, ndipo India ndi amene akhala akutsogolera pantchito yopanga kwa zaka zambiri.

Kugwiritsa ntchito nthochi ndikusiyanasiyana, kumagwiritsidwa ntchito:

1. Monga chakudya. Umu ndi momwe amagwiritsidwira ntchito, chifukwa m'maiko ena (Ecuador, Philippines) ndiye gwero lalikulu la chakudya. Nthawi zambiri imadyedwa ngati mchere, womwe umawonjezeredwa ndi ayisikilimu, uchi umapangidwa kuchokera kwa iwo. Komanso, mabulosi amatha kuwoneka ngati mbale yotsogola, chifukwa umayikidwa mu mafuta a maolivi kapena kuwiritsa mpaka puree. Banana utha kugwiritsidwa ntchito ngati chakudya cha ana, kupanikizana (jamu), komanso mowa ndi vinyo. Koma, zoona, nthawi zambiri amadya yaiwisi ya nthochi.
2. Mankhwala. Maluwa a chomera amagwiritsidwa ntchito pochotsa kamwazi, bronchitis, shuga. Madzi ochokera ku zimayambira amathandizira kukhazikitsa bata kwa matenda a khunyu komanso kuwonongeka kwa mitsempha. Masamba a mtengo wa kanjedza wachinyamata amatha kuchiritsa. Mizu yake imadyedwa ngati vuto la m'matumbo, ndi zipatso zomwe, chifukwa cha kapangidwe kake kamankhwala, zimathandizira kutsitsa, kulimbana ndi kuvutika maganizo ndikuthana ndi premenstrual syndrome.
3. Mu cosmetology. Chipatsochi chimagwiritsidwa ntchito pochiritsa mafuta, ma shampoos obwezeretsa komanso zinthu zina, komanso njira yochotsera njerewere.
4. Pazakudya. Zipatso nthawi zambiri zimatha kudyetsa nyama.

Buckwheat glycemic index ndipo ndimatha kugwiritsa ntchito kangati

Zabwino zomwe zingachitike ndikuvulaza komwe kungachitike

Banana ndiye mabulosi okha omwe amakhala ndi serotonin (mahomoni achisangalalo). Ilinso ndi zinthu zambiri zothandiza, monga chitsulo, zinc, potaziyamu, mkuwa, calcium, komanso vitamini (A, B (1,2,3,9), E, ​​PP ndi C). Banana ali ndi antibacterial komanso astringent katundu omwe amathandiza kulimbana ndi zilonda zam'mimba komanso mavuto am'mimba. Zink ndi chitsulo zimagwiritsidwa ntchito popewa matenda a impso ndi chiwindi.

Kuphatikiza pazothandiza, nthochi imakhala ndi zake. Chifukwa chake, ziyenera kuperekedwa mosamala kwa ana aang'ono, chifukwa matumbo awo sangathe kulimbana ndi chimbudzi chake, chomwe chimatsogolera ku colic ndi kutulutsa. Popeza nthochi imalimbikitsa kuchotsedwa kwa madzi mthupi, ndimaletsedwa makamaka matenda a ischemia ndi thrombophlebitis. Komanso, palibe chifukwa chomwe muyenera kubweretsera nthochi kuchipatala cha anthu omwe angopulumuka matenda a mtima kapena sitiroko.

Mbale ya kalori ndi index yake ya glycemic

Zopatsa mphamvu za nthochi zimatengera kukula kwake. Bulosi wobiriwira amakhala ndi zopatsa mphamvu zochepa (89 kcal). Koma zipatso zouma, mosiyana, zimakhala ndi zopatsa mphamvu zambiri (346 kcal). Koma mitengo yotsika kwambiri imakhala mu madzi a nthochi - 48 kcal pa magalamu 100 a mankhwala.

Zakhala zikudziwika kale kuti zopatsa mphamvu ndizakudya zamphamvu. Munthu ayenera kudya kuyambira 1500 mpaka 2500 kcal patsiku. Ndipokhapo pomwe munthu angadzimve kukoma kwamphamvu tsiku lonse osagonja. Kuti musinthe kulemera kwanu, kuphatikiza pazopatsa mphamvu za mankhwala, muyenera kukumbukira index ya glycemic ndi mulingo wake.

Kuti mudziwe momwe mndandanda wamtundu wa glycemic ulili - ndichinthu chofunikira kwambiri kudziwa za kapangidwe kake ka zakudya m'zakudya. Popeza ndi kuchuluka kwa kuwononga chakudya chamafuta m'thupi komwe kumakhudza kuwonjezeka kapena kutsika kwa kulemera kwa munthu, ndikofunikira kuti pakhale matebulo omwe akuwonetsa mndandanda wazinthu zina kuti adziwe kuphatikiza moyenera zakudya.

Pali magawo atatu akuluakulu:

• cholembera chotsika cha glycemic (5-35 magawo),
• muyezo wa glycemic (40-55),
• mkulu glycemic index (60 ndi apamwamba mayunitsi).

Kutengera ndi msinkhu wa kukhwima, mabulosi amaphatikizidwa pafupifupi magulu aliwonse omwe aperekedwa. Chifukwa chake, mu nthochi yosapsa, index ya glycemic ndi yotsika kwambiri (mayunitsi 35-40). Chipatso chakucha chachikaso chili ndi ma 50 mayunitsi, koma nthochi yowunda yomwe ili ndi mawanga a bulauni ili kale ndi GI yapamwamba yamagulu 60.

Kutsatira izi, titha kunena kuti nthochi ndizokayikitsa kuti zithandiza anthu omwe akufuna kuchepa thupi, m'malo mwake, zimakhudza kulemera. Chokhacho chololedwa m'zakumwa ndikugwiritsa ntchito mwana wosabadwayo yemwe samapsa, ngati chakudya. Palibe chifukwa choti muyenera kudya usiku, musanagone.

Zakudya ziti zomwe zimakhala ndi mndandanda wokwanira wa glycemic

Koma zakudya zotere ndizothandiza kwambiri kwa othamanga. Banana limagwira ngati chakudya chachilengedwe cholimbitsa thupi ndi mphamvu. Pambuyo pophunzira molimbika, mankhwalawa amatha kubwezeretsa kutaya mphamvu. Palibe zoletsa zapadera zogwiritsidwa ntchito, chinthu chachikulu chomwe muyenera kukumbukira ndikuti malonda awa ali ndi katundu wakunja. Ndiosafunika kudya nthochi zopitilira zitatu nthawi imodzi, chifukwa izi zimakhala zonenepa kwambiri.

Kodi ndizotheka kudya nthochi za shuga

Ku funso lophweka, kodi ndizotheka kudya nthochi za anthu odwala matenda ashuga, ochiritsira komanso othandizira zakudya amayankha motsimikiza. Ma endocrinologists nthawi zina amalimbikitsa kuphatikiza zipatso zabwino pamenyu. Komabe, pali maupangiri angapo omwe amayenera kuonedwa mukamagwiritsa ntchito nthochi, mousses, ndi zakudya zamafuta a shuga.

Zofunika! Mndandanda wamtundu wa glycemic wa nthochi uli pamtunda wa 45-50 (wokwera kwambiri), amatha kuyambitsa kutulutsa kwa insulin mwachangu mellitus, kuchuluka kosawoneka bwino kwa shuga. Chifukwa chake, onse odwala matenda ashuga ayenera kudya pang'ono pang'onopang'ono, kuwerengera zakudya zamafuta akamatsata chakudya chamagulu.

Mtundu wa 1 nthochi

Odwala omwe ali ndi shuga ambiri amakonda kudziwa ngati nthochi ndizotheka ndi matenda amtundu 1, kaya pali zoletsa. Zowonadi, munthu akamayang'anira zakudya zopatsa thanzi, amafuna kudya zakudya zosangalatsa, zotsekemera zotsekemera, ndimatende a zipatso.

Pofuna kupewa kuchuluka kwa shuga m'magazi a shuga omwe amapezeka, amayi oyembekezera kapena achikulire omwe ali ndi vuto la mtundu wa 1 ayesedwa:

• pali zidutswa 1-2 pa sabata pang'ono, osati kwathunthu pa nthawi,
• sankhani zowoneka ndi khungu loyera, zamkati popanda mawanga,
• osamadya nthochi pamimba yopanda kanthu, osamwa ndi madzi, timadziti,
• kukonzekera nthochi kapena masamba a shuga, popanda kuwonjezera zipatso zina, zipatso,

Type 2 matenda a nthochi

Mabhanana a shuga a 2 mtundu amaloledwa kudya zochuluka, izi sizitanthauza kuti mutha kusesa kilogalamu patsiku. Zambiri zomwe amadya zimadalira thanzi, koma zimakhala zachilendo ngati wodwala matenda ashuga amadya chipatso chimodzi kapena ziwiri, ndikuzigawa pakati pa chakudya cham'mawa, chakudya chamadzulo masana, chakudya chamadzulo. Komanso, mnofu suyenera kukhala wokhwima komanso shuga, koma wolimba, wachikaso chowoneka bwino, wopanda mawanga.

Ndi odwala matenda ashuga, akatswiri azakudya amalangizidwa kudya nthochi, koma:

• watsopano, wobiriwira pang'ono komanso wowawasa wowawasa
• achisanu
• zamzitini popanda shuga,
• gwiritsani ntchito kuphika, mphodza.

Ubwino wa zipatso zokoma za anthu odwala matenda ashuga

Phindu la zakumwa zamafuta a shuga chifukwa cha zipatso zomwe zimapangidwira. 100 g nthochi muli:

• 1.55 g yama protein
• 21 g yamafuta owonjezera (osagaya chakudya),
• 72 g madzi
• 1.8 g wa fiber wathanzi
• 11.3 mg vitamini C
• 0,42 mg wa vitamini B
• 346 mg potaziyamu
• 41 mg wa magnesium.

Zofunika! Zopatsa mphamvu zamkati zamkokomo ndi sucrose, glucose, m'mimba mosavuta. Chifukwa chake, mukadyedwa pamiyala yambiri, chipatso chokoma cha zipatso zotentha sichimapindula, koma kuvulaza, ndikuyambitsa kulumpha kwa insulin.

M nthochi ya shuga imathandizira kupewa kupsinjika chifukwa cha zomwe zili pyridoxine, zimawonjezera kusintha. Chitsulo mu zamkaka chimalepheretsa kuchepa kwa magazi m'thupi, potaziyamu imachepetsa kuthamanga kwa magazi. CHIKWANGWANI chomera chimayenda bwino m'matumbo, chimachepetsa kuyamwa kwa chakudya. Phindu la zokhwasula-ndere ku matenda ashuga limaphatikizapo kuchotsedwa kwa kudzimbidwa pa nthawi yapakati, matenda am'mimba. Amasintha mkhalidwe wa munthu wodwala matenda ashuga a m'misempha ya mtima, matenda a impso, komanso chiwindi.

Zitha kuvulaza komanso zotsutsana

Chipatso chowoneka bwino chitha kuvulaza wodwala matenda ashuga, ngati mulibe chidwi ndi zotsutsana ndi zochenjeza za madokotala. Makamaka ndikofunikira kuyang'anira kudya kwa amayi apakati omwe ali ndi matenda "a shuga". Mabhanana amatha kuchulukitsa shuga, zomwe zimakhala zowopsa kwa matenda ashuga mu mawonekedwe opindika.

Zingavulaze ku zodyera ndi nthochi:

1. Ichi ndi chinthu chovuta kwambiri kupukusa matenda a shuga oopsa nthawi zambiri chimayambitsa kuphuka, kumva kuwawa pamimba,
2. zikaphatikizidwa ndi maapulo otsekemera, mapeyala ndi shuga, mchere wama nthochi samangokhala kalori wambiri, komanso zimapangitsa kuchuluka kwa shuga, ndiye - kulemera kwa thupi, kumabweretsa kunenepa kwambiri,
3. wokhala ndi matenda osokoneza bongo atatsala pang'ono kuwonongeka, nthochi zokhala ndi nthawi yayitali zimatha kukulitsa shuga wosakhazikika.

Mabau ndi oletsedwa kwa odwala matenda ashuga ngati:

• thupi lili ndi mabala osachiritsa, zilonda,
• pamakhala kuchuluka kwamphamvu thupi kwakanthawi kochepa,
• atherosermosis idapezeka, matenda amitsempha yamagazi adapezeka.

Zofunika! Ndi matenda ashuga, ndizoletsedwa kudya nthochi zouma monga zipatso kapena maswiti owuma chifukwa cha zopatsa mphamvu kwambiri (pafupifupi 340 kcal pa 100 g ya mankhwala). Osamadya masamba a nthochi.

M nthochi yophatikizidwa m'zakudya za matenda ashuga imatha kuchita bwino koposa kuvulaza pokhapokha ngati iwedwa kwambiri. Ngati mumadya kwambiri, zimayambitsa kuchuluka kwa shuga m'magazi. Njira yabwino ndikudya makapu 3-4 nthawi imodzi, ndikugawa chipatso chonse pamagawo angapo.

Dzina langa ndine Andrey, ndakhala ndikudwala matenda ashuga kwa zaka zoposa 35. Zikomo chifukwa chakuyendera tsamba langa. Diabei za kuthandiza anthu odwala matenda ashuga.

Ndimalemba nkhani zokhudzana ndi matenda osiyanasiyana ndipo ndimalangiza pandekha anthu aku Moscow omwe amafunikira thandizo, chifukwa pazaka zambiri zapitazi ndawona zinthu zambiri kuchokera pazomwe ndakumana nazo, ndayesera njira zambiri ndi mankhwala. Chaka chino cha 2019, ukadaulo ukupanga kwambiri, anthu samadziwa za zinthu zambiri zomwe zidapangidwa pakalipano kuti akhale ndi moyo wabwino kwa odwala matenda ashuga, motero ndidapeza cholinga changa ndikuthandizira anthu omwe ali ndi matenda ashuga, momwe angathere, kukhala osavuta komanso osangalala.