Kodi Nyemba Ndizabwino Kwambiri Matenda Ati A shuga komanso Momwe Mungagwiritsire Ntchito Mfuti Kuti Muchepetse shuga

Moni kwa inu, owerenga! Wodziwika bwino m'maiko a Mediterranean, Latin America ndi Middle East, nyemba si chakudya wamba chamasamba. Kuchokera pa mphodza kwa osauka, kwakhala kwakhala chinthu chamtengo wapatali kwambiri kupewera matenda osachiritsika, kuphatikizapo matenda ashuga amtundu wa 2.

Munkhaniyi tiyesa kudziwa ngati nkoyenera kugwiritsa ntchito nyemba kukhala ndi matenda ashuga, omwe mitundu yake ndi yofunika kwambiri, momwe angaphikirire komanso zomwe ndimomwe zimagwiritsidwa ntchito ngati mankhwala.

Mawu ochepa a odwala matenda ashuga

Mukamayesa kuphatikiza zakudya zina zomwe zingalimbikitsidwe muzakudya, muyenera kumvetsetsa bwino momwe mungatsatire malangizowo, komanso ngati mukufunikira kukaonana ndi dokotala.

Mu mtundu wachinyamata 1 wa matenda ashuga, pamene thupi silipanga insulin, ndipo chithandizo chokha ndi majakisoni - chiyani, liti, komanso kuchuluka kwa zomwe dokotala wasankha. Potere, zakudya zimayenderana ndi mlingo komanso kuchuluka kwa mankhwalawa.

Zomwe zimapangitsa kuti mtundu wachiwiri wa matenda ashuga ukhale wambiri ndikusagwirizana ndi insulin, ndiye kuti, mphamvu ya khungu yogwiritsa ntchito insulin kuzungulira magazi imachepa. Kapena kapamba amayamba kuzipanga zazing'onoting'ono. Monga lamulo, matenda ashuga otere amabwera ndi zaka, ndipo amatha kutsagana ndi

• kukodza pafupipafupi
• ludzu losalekeza
• anjala yachilendo
• pafupipafupi matenda
• kuchiritsa pang'onopang'ono ndi mikwingwirima,
• kusakhazikika
• kutopa kwambiri
• masomphenya osalala
• kumva kulira kapena kugona.

Mtunduwu wa matenda ashuga ndiwosavuta kuchiritsa, ndipo shuga yamagazi ndimosavuta kuwongolera ndi chakudya. Ndipo ndi nyemba zomwe zimatha kupereka ntchito yopindulitsa.

Nyemba Zingwe za Matenda A shuga

Nyemba za nyemba zobiriwira zanthete - ndizofunika kwa matenda ashuga.

Ndi calorie yochepa, imakhala ndi fiber yambiri, yomwe imalepheretsa kuyamwa kwa shuga ambiri. Mwa zinthu, zomwe zimakondedwa kwambiri ndi magnesium, yomwe imalimbikitsa kutulutsa ndi ntchito ya insulin, ndi chromium, yomwe imawonjezera mphamvu ya timadzi timadzi timene timayendetsa shuga m'magazi. 200 magalamu a nyemba zosankhwima zimapereka 20% ya kudya tsiku lililonse kwa vitamini C ndi 17% ya vitamini A ndi chitsulo chambiri kuposa sipinachi. Potaziyamu yomwe ili mkati mwake imathandizira kuchepetsa kuthamanga kwa magazi, Vitamini B1 idzasintha kukumbukira, ndipo gulu la antioxidants likuthandizira kuchotsa radionuclides m'thupi ndi kupewa kukalamba kwa maselo.

Nyemba za nyemba ndi zabwino popanga sopo, masaladi, mbale zam'mbali, msuzi wa kirimu nsomba kapena nyama.

Zinthu zophika

• Ndikofunika kulowera m'madzi ozizira, komanso ndibwinonso ngati madziwo akuchokera mufiriji.
• Kuphika makamaka pa kutentha pang'ono kapena kochepa kwambiri kuti tisunge michere yambiri momwe tingathere.
• Ngati mukuwonjezera madzi mukamaphika, ayenera kukhala ozizira nthawi zonse
• Kuphika nthawi kuyambira mphindi 15 mpaka 20.

Nyemba Zoyera za Matenda A shuga

Chimodzi mwazinthu zoyambirira zomwe zimalimbikitsidwa ndi akuluakulu azaumoyo kupewa ndi kupewa matenda a shuga 2. Chochita chapadera chokhala ndi mafuta ochepa koma okhathamira kwambiri, mapuloteni a masamba, folic acid, chitsulo, magnesium, zinc, omega-3 acid acid ndi antioxidants.

• Zina mwazabwino ndi kukhalapo kwa mankhwala a phenolic, omwe amatha kugwira ntchito mofananira ndi glucosidase alpha inhibitor ndi mankhwala ena omwe amagwiritsidwa ntchito popewa komanso kuchiza matenda ashuga.
• Ili ndi index yotsika kwambiri ya glycemic, ndipo kugwiritsa ntchito mankhwalawa 2-4 kawiri pa sabata kumathandizira kupewa zinthu ngati insulin kukaniza maselo.
• 100 magalamu a nyemba zimapereka 18,75 g pa fiber, yoposa theka la kudya tsiku lililonse komwe kumalimbikitsidwa kuti ichite bwino matumbo komanso kupewa kukula kwa khansa ya colorectal.
• 15-20% ya tsiku lililonse mapuloteni ndi 50-60% yama protein ovuta, omwe samangopatsa mphamvu kwa thupi ngati mafuta, komanso omangika pang'onopang'ono, ndikupereka kumverera kokhutira kwa nthawi yayitali.

Awa ndi imodzi mwamankhwala abwino kwambiri kuti muchepetse cholesterol ndi matenda amtima.

Momwe mungaphikire

Tsoka ilo, mpweya ndi kutulutsa pakudya nyemba zimachepetsa kutchuka, koma zimatha kupewedwa pogwiritsa ntchito zidule zazing'ono mukaphika.

• Ndikofunika kuyambitsa chakudyacho pang'onopang'ono, kulola kuti thupi lizolowere.
• Zilowerere kwa maola 8 mpaka 12, kukhetsa madzi, kuwonjezera madzi ozizira ndikuyika kuphika.
• Ikawiritsa, chotsani poto pamoto kwa mphindi zochepa, kapena kuwonjezera madzi ozizira - izi zikuthandizira kuthana ndi ma oligosaccharides omwe amayang'anira gasi.
• Simmer kwa ola limodzi, maola atatu.
• Mchere pokhapokha kuphika.
• Mutha kuwonjezera thyme, chitowe, anise kapena rosemary pakuphika.
• Idyani pang'onopang'ono, kuphatikiza kumwa tiyi wa chamomile mutatha kudya.

Kuti chitsulo chomwe chili ndi nyemba zambiri chitha kumamwa bwino, ndikofunika kuti muzitha kutsuka mbale ndi masamba omwe ali ndi vitamini C wambiri, monga kabichi. Ndipo popeza mapuloteni a nyemba zouma ndi osakwanira chifukwa chosowa amino acid methionine, mutha kuphatikiza mbale ndi mpunga kapena mazira.

Nyemba zikupezeka mu shuga

Ngati nyemba zobiriwira ndi zoyera zikulimbikitsidwa kuti zigwiritsidwe ntchito monga maziko azakudya za tsiku ndi tsiku, masamba osaneneka a nyemba, chifukwa cha kuchuluka kwa ma amino acid, kufufuza zinthu ndi flavonoids, ndizothandiza ngati mankhwala a shuga. Masamba nthawi zambiri amatengedwa youma ndi nthaka kukhala ufa musanaphike, mutha kugwiritsa ntchito chopukusira khofi. Malangizo opangidwa kunyumba ndi osavuta koma ogwira mtima.

• Pa kulowetsedwa, mumafunikira supuni ziwiri za timapepala tamphepo totsanulira kapu ya madzi otentha. Lolani kupatsa kwa maola osachepera 6, kupsyinjika ngati kuli kotheka, ndikumwa musanadye. Kulowetsedwa kuyenera kugwiritsidwa ntchito patsiku limodzi. Maphunzirowa adapangidwira masabata atatu ndikupumula kwa sabata limodzi, ndiye kuti maphunzirowo ayenera kubwerezedwa.
• Kuti musankhe, tengani kilogalamu ya nyemba zosankhwima ndikumanga malita atatu amadzi (mphindi 10). Valani pamimba yopanda kanthu mugalasi.
• Magalamu 50 a masamba, magalamu 10 a katsabola, 20 magalamu a mitengo ya artichoke amathira madzi ndi kuwira kwa theka la ola. Imwani makapu awiri ndi yopuma mphindi 10, malizani ena onse masana.

Pokhala chida champhamvu, chimatha kuyambitsa ziwengo. Kugwiritsa ntchito kwawo kuyenera kuvomerezedwa ndi adokotala, makamaka ngati mukumalandira chithandizo chamankhwala. Ndiosafunika kutenga amayi oyembekezera komanso anthu omwe ali ndi chiyembekezo chokhala ndi hypoglycemia.

Ngati palibe contraindication, mankhwala achilengedwe mu decoctions, infusions kapena mankhwala othandizira sangathandize kuchepetsa shuga, komanso kuchepetsa kutupa, mavuto a khungu, kubwezeretsanso mchere, kuthamanga kwa magazi, ndikuchotsa matenda otupa. Ndipo koposa zonse, zimathandiza pochiza matenda ashuga.