Kodi ndizotheka kudya shuga mu shuga: glycemic index ya glucose ndi m'malo mwake
Zimavomerezedwa kuti shuga mu shuga ndi zowonjezera zowoletsedwa. Mwamwayi, munthu akhoza kutsutsana ndi izi.
Akatswiri salimbikitsa odwala kuti asiye kusiya kugwiritsa ntchito maswiti. Odwala okhawo omwe ali ndi matenda ashuga ayenera kutsatira zakudya zowonjezera.
Thanzi, momwe matendawa amatengera kulondola kwa kutsatira kwake. Chotsatira, tikambirana momwe shuga ingathe kudya odwala omwe akudwala matenda ashuga.
Kodi ndingathe kudya shuga ndi mtundu woyamba wa 2?
Mpaka pano, pali mitundu iwiri ya matenda. Ndi kukula kwa matenda amtundu wa 1 wodwala, wodwalayo adamulamula kuti azidya zakudya zowonjezera.
Malinga ndi izi, odwala matenda ashuga ayenera kusiya maswiti. Ponena za matenda a shuga a 2, mawonekedwe ake amaphatikizidwa ndi kunenepa kwambiri, kuperewera kwa zakudya m'thupi.
Pankhaniyi, shuga amaloledwa, koma ochepa. Ngati nthendayo yatuluka mosavuta ndipo ikulipidwa, wodwalayo amatha kudya mitundu ya maswiti (Mlingo womwe anavomerezana ndi adotolo).
Vuto la shuga, zakudya zotsekemera ndikuti thupi limapatsa mphamvu chakudya chambiri mwachangu kwambiri. Chifukwa chake, pali kuwonjezeka kowopsa kwa milingo ya shuga. Popeza insulini silingagwire ntchito yomwe yapatsidwa, mkhalidwe wodwala umakulirakulira.
Kuchepetsa pang'ono kumatha kubweretsa zovuta.
Mwamwayi, pali zinthu zomwe zimakhala ndi index yocheperako ya glycemic. Zakudya izi zimakhala ndi zopatsa mphamvu zochepa, ndibwino kwa odwala matenda ashuga.
Kodi ndi shuga uti womwe umaloledwa kwa odwala matenda ashuga?
Njira ya matenda ashuga imadalira mwachindunji chakudya chamagulu ochepa.
Wodwala aliyense ayenera kutsatira izi mosalephera. Chifukwa cha zakudya zoyenera, ndizotheka kuthetsa zizindikiro zosasangalatsa.
Nthawi zina, kudya moyenerera kumatha kubweretsakuchira kwathunthu. Popeza shuga amachititsa kulumpha m'magulumagulu a shuga, ndikulakalaka kwambiri kudya zakudya zotsekemera, anthu omwe amamwa mowa wotsekemera a shuga ayenera kuyamwa makamaka pazinthu zomwe zimakhala ndi index ya glycemic yotsika.
Zokoma Zonunkhira
Zomverera zotsekemera zimakhala ndi zopatsa mphamvu zochepa. Samachulukitsa shuga wamagazi, ndipo nawonso amachotsedwanso mwanjira zonse kuchokera mthupi kwathunthu.
Tiyenera kudziwa kuti zinthu zapoizoni nthawi zambiri zimagwiritsidwa ntchito popanga zotsekemera zotheka. Amatha kuvulaza thupi lonse.
Saccharin ndimalo ena otchuka a shuga. Komabe, adaletsedwa m'maiko ambiri, popeza kafukufuku watsimikizira kuti kugwiritsa ntchito kwake kumayambitsa khansa.
Acesulfame ndiwotsekemera kuposa shuga yokhazikika. Nthawi zambiri zimawonjezeredwa zakumwa zozizilitsa kukhosi, ayisikilimu, maswiti. Izi ndi zovulaza thupi. Acesulfame imaphatikizapo mowa wa methyl.
Titha kunena kuti kugwiritsa ntchito maumboni opangira ena kumakhala koyipa kuposa zabwino. Chifukwa chake, ndikofunikira kuti odwala matenda ashuga azisamala ndi shuga achilengedwe.
Mtundu 1 kapena matenda a shuga a 2, mitundu yothandizira popanga mankhwala iyenera kudyedwa pang'ono pambuyo pokumana ndi dokotala.
Zoyimira m'malo mwachilengedwe
Kupanga m'malo mwa shuga kwachilengedwe kumapangidwa kuchokera ku zinthu zachilengedwe. Amasiyanitsidwa ndi kukoma kokoma, komanso zopatsa mphamvu zopatsa mphamvu kwambiri.
Zowonjezera zachilengedwe zimatengedwa mosavuta ndi chakudya cham'mimba, sizipangitsa kuti insulin ipange kwambiri. Madokotala nthawi zambiri amalimbikitsa kuti odwala azigwiritsa ntchito zina zothandizira shuga.
Otsatirawa ndi malo achilengedwe otchuka:
- fructose - cholowa m'malo chovulaza chilichonse chomwe chimapezeka mukatha kukonza zipatso ndi zipatso zosiyanasiyana. Fructose ndi yofanana ndi shuga mumalori. Thupi limatengeka bwino ndi chiwindi. Pogwiritsa ntchito, shuga m'magazi angachulukane. Mlingo wa munthu wodwala matenda ashuga sayenera kupitilira 50 mg. Fructose amatha kudyedwa mu mtundu woyamba wa 2 ndi matenda ashuga 2,
- sorbitol -chakudya chomwe chimatsuka poizoni, madzi owonjezera kuchokera ku chiwindi. Kugwiritsidwa ntchito kwa sorbitol mu shuga sikumapangitsa kuchuluka kwambiri kwa shuga. Mankhwala ndi opatsa mphamvu kwambiri, chifukwa chake ayenera kudyedwa pang'ono,
- xylitol - Zakudya zodziwika bwino zopatsa thanzi, zomwe zimapezeka kuchokera phulusa lamapiri, zipatso zina ndi zipatso. Kugwiritsa ntchito kwambiri mankhwalawa kumadzetsa chisokonezo m'mimba, komanso kuperewera kwa cholecystitis.
Gulani Maswidi A Diabetes
Odwala omwe ali ndi matenda ashuga sayenera kusiya maswiti konse. Malo ogulitsa amakono amapereka zakudya zosiyanasiyana za shuga.
Kutengera zomwe mukufuna, mutha kugula zinthu zachilengedwe komanso zovulaza,:
- chokoleti, maswiti opanda shuga,
- makeke osapatsa shuga achilengedwe,
- organic okoma a matenda ashuga.
Chinsinsi cha chitetezo ndi mapindu okwanira a zinthu izi kwa odwala omwe ali ndi matenda ashuga ndizosavuta.
Chowonadi ndi chakuti amapangidwa pamaziko a shuga achilengedwe. Mwachitsanzo, itha kukhala masamba a stevia. Chifukwa cha maswiti a matenda ashuga, chakudyacho chimatha kusiyanasiyana popanda kuda nkhawa ndi kuchuluka kwa shuga m'magazi.
Kugwiritsa Ntchito ndi Kusamala
Matenda a shuga amawopa mankhwalawa, ngati moto!
Muyenera kungolemba ...
Okoma a matenda ashuga amabwera m'njira zosiyanasiyana. Itha kukhala mapiritsi, ufa kapena dragees. Odwala ena amakonda kuwonjezera zotsekemera pafupifupi pafupifupi zakumwa zonse komanso zakumwa zofunikira.
Kugwiritsa ntchito kwa mtundu uliwonse wa zotsekemera kumakhala ndi tsiku lililonse:
- fructose: zosaposa magalamu 30 patsiku amaloledwa,
- xylitol: osapitilira 40 g
- sorbitol: zosaposa 40 magalamu,
- acesulfame: osaposa gramu imodzi patsiku.
Musanagwiritse ntchito sweetener aliyense, muyenera kuphunzira malangizo ndi kufunsa dokotala. Chifukwa chake, zitheka kupanga mndandanda woyenera, wotetezeka kwathunthu kwa odwala matenda ashuga.
Mlozera wa Glycemic
Mndandanda wa glycemic umawonetsa kuchuluka kwa momwe zimagwirira ntchito zomwe zimapezeka m'zinthu zina ndipo zimawonjezera shuga.
Kugwiritsidwa ntchito kosalekeza kwa chakudya chokhala ndi index yayikulu ya glycemic kumasokoneza machitidwe a metabolic omwe amapezeka m'thupi.
Chifukwa chake, odwala matenda ashuga ayenera kuyang'anitsitsa chizindikiro ichi. Kuti mukhale ndi khola, odwala matenda ashuga ayenera kulingalira za index ya glycemic ya zotsekemera zotsekemera.
Mndandanda wa glycemic wa zotsekemera zachilengedwe ndiwokwera. Mwachitsanzo, shuga ndi mayunitsi 100, shuga nzimbe ndi mayunitsi 55, molasses ndi 136 mayunitsi. Ma shuga olowa m'malo (ochita kupanga) ali ndi kalozera kakang'ono kwambiri ka glycemic: sorbitol - 9 magawo, xylitol - 7 magawo.
Makanema okhudzana nawo
Kodi ndingadye maswiti otani ndi shuga? Yankho mu kanema:
Madokotala amaletsa odwala matenda a shuga kuti adye maswiti apamwamba. Kupatula apo, atalowa m'thupi, kuchuluka kwa shuga mumagazi kumakwera kwambiri.
Izi zimabweretsa zotsatirapo zingapo zoyipa (mwachitsanzo, chitukuko cha chikomokere cha matenda ashuga). Mwamwayi, pali njira yotulukirapo - kuti mukhale boma lokhazikika, ndikokwanira kugwiritsa ntchito zotsekemera zoyenera mulingo woyenera.
