Mtundu wachiwiri wa matenda ashuga

Kulemera kwambiri mu mtundu 2 wa shuga kumakhudza thupi. Kunenepa kwambiri kumakulitsa matendawa ndipo kumayambitsa zovuta. Anthu odwala matenda ashuga amavutika kuti achotse kulemera kwakukulu, koma ndizowona. Chakudya chapadera cha odwala matenda ashuga amtundu wa 2 pakuchepetsa thupi limodzi ndi zolimbitsa thupi zolimbitsa thupi zimakuthandizani kuti muchepetse mapaundi owonjezera ndikukhalabe ndi thanzi labwino.

Momwe mungachepetse kulemera kwa odwala matenda ashuga

Odwala odwala matenda ashuga amavutika kwambiri kuti athane ndi kunenepa kwambiri. Izi ndichifukwa choti shuga imakhala ndi shuga komanso insulin yambiri m'magazi. Ntchito yawo imasokonekera. Pali kuwonjezeka kwa kapangidwe ka mapuloteni, mafuta ndi kuchepa kwa ntchito ya ma enzymes omwe amawongolera ntchito zawo. Chifukwa cha izi, mafuta amadziunjikira ndipo njira yochepetsera thupi imakhala yovuta. Kuti muthane ndi vutoli, muyenera kudziwa momwe mungachepetse thupi ndi matenda ashuga a 2 mothandizidwa ndi zakudya zapadera.

Kulimbana ndi kunenepa kwambiri kumafunikira kutsatira malamulo:

• kuwonda kwakanthawi kochepa sikumayikidwa,
• masitepe oyambilira akuphatikiza kupanga menyu,
• osachepera masiku awiri pamlungu amapatsidwa masewera (kuyambira ndi katundu pang'ono, maphunziro oyamba amatha mphindi 15-20),
• kukana pang'onopang'ono maswiti,
• Kusala kudya koletsedwa (Zakudya zisanu patsiku m'magawo ang'onoang'ono tikulimbikitsidwa),
• m'malo mwa zakudya yokazinga, yophika ndi kuphika.

Zakudya zabwino kwa odwala matenda ashuga

Njira yothetsera vuto la momwe mungachepetsere thupi ndi shuga yachiwiri imayambira ndikupanga zakudya zoyenera. Kuchepetsa thupi kumakhazikika pakuchepetsa kudya kwa carbohydrate ndikuwonjezera kuchuluka kwa mapuloteni.

Komabe, chakudya chamafuta sichitha kusiyanitsidwa kwathunthu ndi menyu, chifukwa izi zimatha kubweretsa kupsinjika kwa thupi ndi kuchepa kwa ntchito. Kuti muchepetse kulemera ndi matenda a shuga a 2, chokoleti ndi maswiti zimasinthidwa ndi zipatso zouma kapena uchi. Idyani maswiti pang'ono.

Kusankha zakudya kulabadira ku index ya glycemic (GI). Ikuwonetsa nthawi yomwe imatenga kuti munthu akweze shuga pambuyo poti wagulitsa chinthu china. Zakudya za odwala matenda ashuga ayenera kukhala ndi GI yotsika kapena yapakatikati. Zogulitsa zimasankhidwa-calorie otsika.

Mankhwala onenepa kwambiri ayenera kuphatikiza zakudya zomwe zimachepetsa mafuta m'thupi. Izi zikuphatikiza:

• kabichi
• beets
• tsabola wofiyira
• adyo
• malalanje.

Ma calorie otsika ndi udzu winawake, anyezi wobiriwira, parsley ndi katsabola. Amagwiritsidwa ntchito pokonza masaladi, msuzi kapena mbale zam nyama. Chifukwa cha malonda awa, makoma amitsempha yamagazi amayeretsedwa ndi madipoziti amafuta, ndipo thupi limadzaza ndi mavitamini.

Ndikulimbikitsidwa kugwiritsa ntchito nsomba, bowa, nkhuku, kalulu ndi nkhumba ngati gwero lamapuloteni amachepetsa shuga. Mchere umasinthidwa ndi mchere wazitsamba. Kuti musinthe kukoma kwa msuzi wa nyama, onjezani udzu winawake kapena parsley.

Ndikofunika kwambiri kuphika nsomba zonyowa. Chifukwa chake imasunga zakudya zochuluka kwambiri. Ndikulimbikitsidwa kudya nsomba ndi masamba owiritsa kapena ophika.

Zakudya zoletsedwa komanso zokhwasula-pansi zakudya

Iwo omwe amachepetsa thupi ndi matenda ashuga amakakamizidwa kusiya shuga, maswiti ndi maswiti onse apamwamba kwambiri, omwe amakhala ndi zopatsa mphamvu zamafuta ambiri. Zakudya za GI zapamwamba ndizoletsedwa. Chokoleti, makeke amasinthidwa ndi masamba ndi zipatso. Zakumwa zochokera ku kaboni ndi zakumwa siziphatikizidwa. M'malo mwake, amagwiritsa ntchito timadziti tating'ono tofinyira.

Anthu odwala matenda ashuga aziperekedwa:

• nyama yamafuta ndi nyama (masoseji, masoseji),
• mankhwala a ufa
• mafuta amkaka ambiri,
• zakudya zamzitini
• zipatso
• zipatso zina (nthochi, mphesa, nkhuyu),
• mafuta
• mankhwala osuta
• margarine.

Chakudyachi chili ndi zopatsa mphamvu zambiri komanso chimapatsa mphamvu yambiri yamafuta. Kugwiritsa ntchito kwake kumachulukitsa cholesterol ndi shuga, zomwe zimabweretsa kulemera.

Kuchepetsa kulemera kwa matenda ashuga kumafuna kutsatira kwambiri malamulo apakudya ndi zoletsa zakudya. Pakati pazakudya zazikulu zimaloledwa kupanga zazing'ono zazing'ono. Zogulitsa ziyenera kukhala ndi shuga ndi mafuta pang'ono.

Kuthana ndi chovomerezeka ndikulimbikitsidwa ndi zinthu monga:

• maapulo
• tchizi chamafuta ochepa
• nkhaka zatsopano
• zipatso zingapo
• kaloti
• lalanje
• Madzi apulo atsopano
• msuzi wa rosehip,
• msuzi wa kiranberi
• mitengo yamtengo wapatali.

Njira Zophikira

Kuti mudziwe momwe mungachepetsere thupi ndi matenda ashuga amtundu wa 2, simuyenera kudziwa mndandanda wazinthu zoyenera zokha, komanso njira zakukonzekera kwawo. Kwa iwo omwe akufuna kuchepa thupi, njira zambiri zophikira zowonda ndizoyenera:

• kuzimitsa
• kuphika
• akuba
• kuwira.

Nyama ndi nyama zamasamba zimakonzedwa ndi mafuta ochepa. Ngati kuli kotheka, iye samachotsedwa. Ngati ndizosatheka kuchita popanda mafuta malinga ndi mankhwala, mafuta a masamba omwe ali ndi zinthu zofunikira (chimanga, maolivi) amagwiritsidwa ntchito. Kumwa mafuta ochulukirapo okwanira kuli ndi phindu chifukwa mulibe cholesterol.

Ndikwabwino kudya zipatso ndi ndiwo zamasamba zatsopano. Ntchito yophika kapena kuwongolera imawabera ena fiber ndi michere. Masamba ndi zipatso zimakhala ndi phindu pa chimbudzi ndipo zimathandizira kuyeretsa thupi.

Mankhwala a shuga

Ndikulimbikitsidwa kupanga menyu pasadakhale kwa masiku angapo. Izi zikuthandizira kuwerengetsa moyenera kuchuluka kwa chakudya komanso zopatsa mphamvu. Zakudya zamtunduwu zonse zimaganiziridwa. Zakudyazo siziyenera kubwerezedwa tsiku ndi tsiku.

Mtundu woyamba wazakudya

Yachiwiri njira menyu zakudya

Njira yachitatu yazakudya

Zochita zolimbitsa thupi ndi kumwa mankhwala

Gawo lachiwiri pa njira yopita kwa munthu yemwe akufunayo liyenera kukhala masewera. Muyenera kuyambitsa makalasi pang'onopang'ono, kutsatira kwambiri liwiro. Magwiridwe oyamba amaphatikiza mtengo wa 15-20.

Pakachepetsa thupi, masewerawa amafunikira. Ndikwabwino kungokonda masewera omwe amasangalatsa. Mwachitsanzo, kusankha kuthamanga, kuphunzitsa kumayambira ndi kuthamanga pang'ono pang'onopang'ono. Pang'onopang'ono, nthawi yothamangira ikukwera, thupi limayamba kuzolowera, chifukwa, zotsatira zabwino zimapezeka.

Odwala omwe ali ndi matenda amtundu wa 2 amaloledwa kuchita nawo masewera awa:

• kuyendetsa njinga
• kusambira
• olimbitsa thupi
• liwiro loyenera
• Kuyenda
• amayenda mpaka 2 km,
• tennis ndi tebulo tennis
• kuvina
• kumayenda.

Chifukwa cha masewera, kuchuluka kwa mankhwalawa omwe angagwiritsidwe ntchito kungachepe (ndi chilolezo cha dokotala). Zochita zolimbitsa thupi zimathandizira njira yochepetsera thupi, zimathandizira kayendedwe ka mtima, kuwotcha zopatsa mphamvu, kutsitsa shuga m'magazi, kusintha malingaliro ndi kuthandiza kuthana ndi kupsinjika.

Chifukwa chosowa nthawi, mutha kuchita masewera kunyumba, kuchita masewera olimbitsa thupi m'mawa. Musaiwale kuti polimbana ndi ma kilogalamu njira yophatikizira ingakuthandizeni - chakudya pamodzi ndi zolimbitsa thupi. Mutha kuthana ndi kulemera kwambiri popanda kuyesetsa kapena kugwiritsa ntchito mapiritsi azakudya.

Zomwe muyenera kudya kuti muchepetse kunenepa komanso muchepetse shuga

Pakufuna kwake kuchotsa mapaundi owonjezera, munthu sayenera kuyiwala za matendawo omwe. Zakudya zochepetsa thupi ziyenera kuphatikizapo zakudya zomwe zimaloledwa kwa odwala matenda ashuga a mtundu wachiwiri. Pali zinthu zingapo zomwe zimaphatikiza zomwe zimapangitsa kuchepetsa thupi komanso kuchepetsa shuga.

Mwachitsanzo, adyo amalimbikitsidwa kuti aziwonjezeredwa muzakudya, popeza zimapangitsa kuti kagayidwe kazomwe kagayidwe kake kazithandizidwe, kamathandiza kuchepetsa thupi komanso kuchepetsa shuga.

Mandimu amawonjezeredwa tiyi. Muli zinthu zomwe zimalimbana ndi kunenepa kwambiri komanso shuga wamagazi chimodzimodzi.

Zakudya zamankhwala zimatha kuphatikizira tchizi zolimba. Amadyedwa pang'ono - mpaka 200 g patsiku. Tchizi ndichakudya chopatsa thanzi chomwe chimaphwanya shuga.

Ndikulimbikitsidwa kudya kabichi ndi amadyera. Mulinso ma coarse fiber, omwe amawononga gawo la shuga la magazi. Kumwa pafupipafupi mapere ndi maapulo osapezekanso kungakuthandizeni kukhala ndi thanzi komanso kuchepetsa shuga.

Ma Cranberries ndi raspberries amagwiritsidwa ntchito kupanga tiyi, compote kapena kudya zatsopano. Zinthu zopindulitsa zomwe zimapanga izi zimaphwanya shuga.

Chimodzi mwazinthu zomwe zimayambitsa matenda a shuga a 2 nthawi zambiri chimakhala kunenepa kwambiri. Kukhala wonenepa kwambiri kumatha kuyambitsa zovuta. Kuchepetsa thupi ndi njira yovuta yomwe imafunikira kulimbikira ndi kulimbikira. Kutsatira zakudya zopangidwa mwapadera za anthu 2 odwala matenda ashuga kuwonda komanso kusewera masewera atha kukwaniritsa zotsatira zomwe mukufuna. Zakudya zopatsa thanzi komanso masewera olimbitsa thupi zimathandizira kuti mukhale ndi thupi lokwanira. Kanemayo pansipa amapereka malangizo a kadyedwe a 2 ashuga.

Kuchepetsa mphamvu yodwala matenda a shuga 2: Kumanga menyu komanso zakudya

Kunenepa kwambiri komanso matenda ashuga ndi zinthu zina zomwe zimakhudza kugwira ntchito kwa thupi lonse.

Kukhalabe ndi thanzi labwino pamkhalidwewu ndizovuta kwambiri, koma pali njira yothandizira odwala omwe ali ndi matenda a shuga a 2. Zikutanthauza kumwa kwa zinthu zina, kutsatira malamulo mosamala. Ayenera kuwerengedwa mosamala.

Momwe mungachepetse kulemera ndi matenda a shuga a 2, mtundu wanji wazakudya komanso chifukwa chake ndikofunikira kutsatira, tidzakambirana pankhani yathu.

Kuchepetsa thupi mu shuga ndikovuta, koma ndizotheka. Zonsezi zimanena za insulin ya mahomoni, yomwe nthawi zambiri imatha kutsitsa shuga. Amamuthandiza kusuntha ma cell.

Ndi matenda a shuga, pali shuga ndi insulin yambiri m'magazi. Kugwira ntchito kwa zinthuzi kumasokonekera: kapangidwe ka mafuta ndi mapuloteni amathandizidwa, ndipo ntchito za ma enzyme omwe amachepetsa ntchito yawo amachepetsedwa. Izi zimabweretsa kudzikundikira kwamafuta. Ndikosavuta kufunsa kulemera pamkhalidwe wotere, koma ndizotheka kuchita izi ngati mupeza zakudya zoyenera.

Kulemera moyenera kumathandiza kupewa maonekedwe.

Kuti muyambe kunenepa bwino ndi matenda a shuga a 2, muyenera kutsatira malamulo ochepa:

• Kuchepetsa thupi mwachangu kumatha.
• Mu magawo oyamba, zakudya zoyenera zimapangidwa.
• Muyenera kusewera masewera osachepera kawiri pa sabata. Muyenera kuyamba ndi zinthu zazing'ono, kuti thupi lizizolowere. Makalasi koyamba akhoza kukhala mphindi 15-20 zokha.
• Simungathe kufa ndi njala. Muyenera kuzolowera zakudya zisanu patsiku.
• Pang'onopang'ono, muyenera kusiya maswiti. Izi ndizowona makamaka kwa chokoleti ndi maswiti.
• Kuyambira masiku oyamba kudya, ndikofunikira kusintha zakudya zophika ndi zophika kapena zophika.

Ndi matenda a shuga a 2, muyenera kuganizira bwino zakudya zanu. Njira yochepetsera kulemera ndikuti muyenera kuchepetsa kudya zam'mimba, koma kuwonjezera mapuloteni.

Ndikosatheka kusiyiratu chakudya, apo ayi thupi lidzakumana ndi kupsinjika ndikuchepetsa mphamvu yake yogwira ntchito. M'malo mwa chokoleti ndi maswiti, uchi, zipatso zouma ziyenera kukondedwa, koma zochepa.

Zakudya zoyenera zimaphatikizapo malamulo angapo:

• Palibe mowa kapena shuga.
• Kuphatikiza pa zipatso ndi ndiwo zamasamba, amaloledwa kudya chimanga, kuphika mbewu monga chimanga, pasitala.
• Zopangira buledi ziyenera kutayidwa. Kumayambiriro kwa chakudyacho, amaloledwa kudya zosaposa mkate umodzi wokha wa nkhomaliro. Kuphatikizanso apo ndikulimbikitsidwa kuti siyikusiyanitsani ndi zakudya, chifukwa ndi mankhwala opatsa mphamvu kwambiri.
• Chakudya cham'mawa, akatswiri amalangizidwa kupanga mbewu monga chimanga;
• Supu yophika masamba iyenera kupezeka muzakudya tsiku lililonse.
• Nyama imaloledwa, koma mitundu yochepa yamafuta, imodzimodziyo ndi nsomba.

Ndi matenda a shuga a 2, zakudya ziwiri ndizoyenera kuchepetsa thupi.

1. Chinsinsi cha chakudya choyamba ndi motere:
   • Chakudya cham'mawa, muyenera kudya phala yophika mu mkaka wopanda mafuta, chidutswa cha tchizi.
   • Chakudya chamadzulo, ndiwo zamasamba, nyama yotsamira mwa mawonekedwe a nyama yokhazikika.
   • Pa chakudya chamadzulo, tikulimbikitsidwa kuphika pasitala pang'ono, kapena phala m'madzi.
   • Musanagone, mungamwe kapu ya kefir.
   • Pakati pa chakudya, muyenera kudya zipatso.
2. Chakudya chachiwiri chimaphatikizapo:
   • Kudya kadzutsa mazira owiritsa, chidutswa chimodzi cha mkate, tchizi.
   • Chakudya chamasana, msuzi wamasamba wakonzedwa, pasitala wokhala ndi cutlet.
   • Chakudya chamadzulo chimaphatikizapo masamba. mutha kuwawonjezera kachidutswa kakang'ono ka nsomba.
   • Musanagone, muyenera kumwa kapu ya kefir.
   • Pakati pa chakudya, muyenera kuyamwa zipatso kapena zipatso. Tchizi chamafuta ocheperako ndizoyeneranso.

Ndikofunikira kuwerengera nthawi zonse za CBJU, chifukwa ndikuthokoza kuti munthu adzadziwa kuchuluka kwa zopatsa mphamvu zomwe akuyenera kudya, kuchuluka kwake kuyenera kukhala mapuloteni, mafuta ndi chakudya.

• Kwa akazi: 655 + (9.6 x kulemera kwa kg) + (1,8 x kutalika masentimita) - (zaka 4.7 x).
• Kwa amuna: 66 + (13.7 x kulemera kwa thupi) + (5 x kutalika masentimita) - (zaka 6.8 x).

Momwe mungachepetse thupi ndi matenda a shuga a 2? Mukamachepetsa thupi, kuchuluka kwa mafuta m'zakudya za tsiku ndi tsiku kuyenera kukhala osachepera 30%, mafuta ayenera kukhala 20%, ndipo mapuloteni oposa 40%. Mapuloteni ndi zinthu zomanga maselo, kotero payenera kukhala ambiri a iwo, chakudya chamagulu ndi chofunikira pakugwirira ntchito, mphamvu, ndipo mafuta amakhudzidwa m'njira zofunika kwambiri mthupi. Komabe, mapuloteni ambiri amatha kuvulaza, gawo lawo muzakudya za tsiku ndi tsiku siziyenera kupitirira 45%.

Ndikulimbikitsidwa kudya zakudya zamafuta ambiri. Ichi ndi chofunikira kwambiri kwa thupi, kugaya chakudya. Mothandizidwa ndi fiber, matumbo amagwira ntchito molondola. Ndi gawo ili lomwe limapatsa kumverera kwachisoni, kuteteza ku kudya kwambiri, kutsitsa cholesterol. CHIKWANGWANI mumapezeka zotsatirazi: chimanga, zipatso, masamba, nyemba, mtedza. Tsiku lililonse muyenera kudya osachepera 20 g wa fiber.

Chifukwa chiyani ndiyenera kunenepa?

Kuchuluka kwa thupi kumawononga thanzi la munthu wathanzi. Ndi matenda ashuga, mafuta owonjezera thupi amakhala oopsa kwambiri, chifukwa amapangitsa mavuto azovuta zamatenda a insulin. Limagwirira a chitukuko cha matenda a shuga 2, monga lamulo, zachokera chodabwitsa cha kukana insulin. Umu ndi momwe mkhalidwe wamunthu ululu wamatumbo umachepa. Glucose sangathe kulowa mgawo mozungulira, ndipo kapamba amagwira ntchito kuti avale pofuna kulipirira izi.

Izi zimatha kuthandizidwa ndikamachepetsa thupi. Kuchepetsa thupi palokha, kumene, sikumapulumutsa wodwalayo nthawi zonse pamavuto a endocrine, koma kumachepetsa kwambiri mkhalidwe wamachitidwe onse ofunikira ndi ziwalo. Kunenepa kwambiri kumakhalanso koopsa chifukwa kumawonjezera chiopsezo cha matenda opatsirana ndi mtima, atherosclerosis ndi angiopathies amtundu wosiyanasiyana (mavuto amitsempha yaying'ono ya magazi).

Ndi kuchepa thupi mthupi la odwala matenda ashuga, kusintha koteroko kumadziwika:

• pali kuchepa kwa shuga m'magazi
• kuthamanga kwa magazi kumatulutsa
• kupuma movutikira
• kutupa kumachepa
• magazi cholesterol yafupika.

Kulimbana ndi mapaundi owonjezera a odwala matenda ashuga kumatheka pokhapokha kuyang'aniridwa ndi dokotala. Zakudya kwambiri komanso kufa ndi njala ndizosavomerezeka kwa iwo. Njira zoterezi zimatha kudzetsa mavuto ena pamtundu, motero ndi bwino kuchepetsa thupi pang'onopang'ono komanso bwino.

Kodi ndi zinthu ziti zomwe zizipambana pamenyu?

Maziko azakudya za odwala matenda ashuga omwe akufuna kuchepetsa thupi ayenera kukhala masamba abwino, zipatso ndi phala. Mukamasankha malonda, muyenera kuyang'anitsitsa zomwe zili ndi calorie ndi index ya glycemic (GI). Chizindikirochi chikuwonetsa kuti posachedwa mutatenga chinthu china m'magazi padzakhala kuchuluka kwa shuga. Ndi matenda a shuga, odwala onse amaloledwa kudya mbale zokhala ndi index yotsika kapena yapakati. Onse odwala matenda ashuga ayenera kuchotsedwa muzakudya zomwe zili ndi GI yayikulu (ngakhale atakhala kuti alibe mavuto okhalitsa).

Ndikofunika kuti anthu onenepa kwambiri aziphatikiza zakudya zomwe zimachepetsa cholesterol pamenyu. Izi zimaphatikizapo adyo, tsabola wofiira belu, kabichi, beets ndi malalanje. Pafupifupi masamba onse amakhala ndi GI yotsika kapena yapakatikati, choncho ayenera kuthana ndi zakudya zomwe wodwala akufuna kuti achepetse thupi. Chokhacho chomwe muyenera kuti muchepetse pang'ono ndikugwiritsa ntchito mbatata, chifukwa ndi imodzi mwamasamba opatsa thanzi kwambiri ndipo mumakhala wowuma kwambiri.

Selari ndi amadyera (parsley, katsabola, anyezi wobiriwira) ali ndi mankhwala olemera ndipo nthawi yomweyo amakhala otsika. Zitha kuwonjezeredwa ku saladi zamasamba, sopo ndi mbale za nyama. Izi zimatsuka makoma amitsempha yamagazi ndikuchokera kumafuta ndikuzaza thupi ndi mavitamini ofunikira pa moyo wabwinobwino.

Nyama yokhala ndi mafuta ochepa kapena nkhuku ndizofunikira kwambiri zomanga thupi. Simungathe kuzikana, chifukwa izi zingapangitse kuti zovuta za metabolic zithe. Mitundu yabwino ya nyama ndi nkhuku, nkhuku, kalulu ndi nkhuyu. Amatha kuphika kapena kuphika, omwe adatsuka kale mafilimu amafuta. Mchere umalowetsedwa bwino ndi zokometsera zachilengedwe zazitsamba, ndipo mukamaphika nyama kuti musinthe kukoma, mutha kuwonjezera parsley ndi udzu winawake kumadzi.

Nyanja yokhala ndi mafuta ochepa komanso nsomba zamtsinje ndi njira yabwino kudya chakudya chopepuka koma chokwanira. Itha kuphatikizidwa ndi masamba owiritsa kapena ophika, koma osafunika kudya pachakudya chimodzi ndi phala kapena mbatata. Ndikwabwino kusaka nsomba, chifukwa mu nkhani iyi kuchuluka kwa mavitamini ndi mavitamini ambiri kumasungidwa.

Zakudya Zoletsedwa

Popeza mtundu wa 2 wodwala mellitus samadzimira payekha, zakudya za odwala omwe ali ndi matenda awa ziyenera kukhala zovuta komanso zowonjezera zakudya. Iwo m'magulu sayenera kudya shuga, maswiti ndi maswiti ena apamwamba a kalori ambiri omwe ali ndi chakudya chambiri. Zakudya izi zimachulukitsa katundu pa kapamba ndikuzikhetsa. Kuchokera pakugwiritsa ntchito maswiti, zovuta zama cell a beta a chiwalochi zimatha kuchitika ndimtundu womwewo wa matenda ashuga 2 omwe poyambapo amagwiranso ntchito mwanjira iliyonse. Chifukwa cha izi, pamavuto akulu matendawa, wodwala angafunike jakisoni wa insulin ndikumamwa mankhwala ena othandizira.

Kuphatikiza apo, zakudya zokhala ndi index yayikulu ya glycemic zimapangitsa kuchuluka kwa shuga m'magazi. Chifukwa cha izi, mitsempha yamagazi imakhala yocheperako ndipo magazi amathanso kukhala owoneka bwino. Kufalikira kwa ziwiya zazing'onoting'ono kumabweretsa chitukuko cha kuzungulira kwa ziwalo zofunika komanso ziwalo zotsika. Odwala omwe ali ndi matenda oterewa, chiopsezo chokhala ndi zovuta za matenda a shuga mellitus (matenda ammimba a shuga, matenda a mtima) zimachulukirachulukira.

Kuphatikiza pa maswiti, kuchokera muzakudya muyenera kupatula chakudya:

• zakudya zamafuta ndi zokazinga,
• masoseji,
• malonda okhala ndi mitundu yambiri yosungirako komanso ma flavor,
• mikate yoyera ndi zinthu zopangidwa ndi ufa.

Kodi njira yabwino yophikira chakudya ndi iti?

Odwala omwe ali ndi matenda a shuga a 2 komanso onenepa kwambiri amakhala bwino akasankha njira zophikira zofatsa:

Pokonzekera nyama ndi masamba, ndikofunikira kuwonjezera mafuta ochepa momwe mungathere, ndipo ngati zingatheke, ndibwino kupatula popanda iwo. Ngati mankhwala sangathe popanda mafuta, muyenera kusankha mafuta a masamba abwino (azitona, chimanga). Batala ndi zinthu zofananira zazinyama zimafunidwa kuti zichepe.

Masamba ndi zipatso zimadyedwa mwatsopano, chifukwa mukaphika ndi kudyetsa, michere ina ndi michere zimatayika. Izi zimathandizira kukonza magayidwe olimbitsa thupi, chifukwa chake zimathandiza kuyeretsa thupi la poizoni ndi mankhwala ophatikizira a metabolic. Kudya masamba okazinga a odwala matenda ashuga omwe amatsatira mfundo za zakudya zomwe zimapangitsa kuti muchepetse kunenepa sizabwino.

Mfundo Zakudya Zotetezedwa Zazakulemera

Momwe mungachepetse thupi ndi matenda a shuga a 2, pomwe osataya gawo laumoyo wanu ndimapaundi owonjezera? Kuphatikiza kuphika koyenera, ndikofunikira kutsatira mfundo zingapo za kudya moyenera. Simungadule mwachangu kwambiri kuchuluka kwa zopatsa mphamvu, izi ziyenera kuchitika pang'onopang'ono. Ndi madokotala okha omwe amatha kuwerengera kuchuluka kwa michere patsiku, chifukwa zimaganizira za thupi la munthu wodwala, kuopsa kwa matenda ashuga komanso kupezeka kwa matenda oyanjana.

Podziwa njira yake yatsiku ndi tsiku, wodwala matenda ashuga amatha kuwerengetsa menyu masiku angapo pasadakhale. Izi ndizothandiza makamaka kwa anthu omwe akungoyamba kunenepa, motero zimakhala zosavuta komanso mwachangu kwa iwo kuti azitha kupeza zofunikira zamafuta. Kuphatikiza pa chakudya, ndikofunikira kumwa madzi oyera osakhala a kaboni, omwe amathandizira kagayidwe kazakudya komanso kuyeretsa thupi.

Sikokwanira kuti muchepetse kunenepa kwambiri m'thupi la shuga, ndikofunikira kuti mukhale ndi thanzi labwino nthawi zonse. Kuwongolera zizolowezi zolakwika za kudya komanso kuchita masewera olimbitsa thupi mopepuka, kuthandizira pamenepa, koma choyambirira, muyenera kuphunzitsa mphamvu zanu ndikukumbukira chilimbikitso. Kuchepetsa thupi kwa odwala otere si njira yokhayo yowongolera thupi, komanso mwayi wabwino wokhala ndi thanzi kwazaka zambiri.

Zolemba za zakudya zama hypertensives

Kuthamanga kwa magazi ndi bwenzi losasangalatsa la matenda ashuga. Odwala oterewa nthawi zambiri amakhala ndi thupi lochulukirapo, lomwe limapangitsanso kupsinjika kwakukulu ndikupanga katundu wochuluka pamtima, mafupa. Ndi matenda 2 a shuga ndi matenda oopsa, mfundo za zakudya zimakhalabe chimodzimodzi, koma zina zimawonjezedwa.

Ndikofunikira kwa odwala omwe ali ndi nkhawa kwambiri kuti asangolekezera kuchuluka kwa mchere m'zinthuzo, koma ngati zingatheke azitha kusintha ndi zonunkhira zina.

Inde, mchere umakhala ndi mchere wopindulitsa, koma ungapezeke wokwanira kuchokera ku zakudya zina zopatsa thanzi. Kuphatikiza apo, akatswiri azakudya azitsimikizira kuti munthu amadya chakudya chopanda mankhwala mwachangu kwambiri, zomwe zimakhudza kwambiri mphamvu zakuchepa kwa shuga. Pakapita nthawi, pamene zofunikira za kulemera kwa thupi komanso kuthamanga kwa magazi zikubwera pamilingo yovomerezeka, ndizotheka kuwonjezera mchere wina pazakudyazo, koma panthawi yochepetsa thupi ndi odwala matenda oopsa ndi bwino kukana izi.

Monga msuzi wokoma komanso wathanzi, mutha kuphika masamba a puree kuchokera ku tomato, ginger ndi galu. Yogurt yamafuta ochepa yokhala ndi adyo ndi njira yabwino yathanzi kuposa mayonesi wopanda thanzi. Kuphatikiza zinthu zachilendo, mutha kupeza zosangalatsa zosakanikirana ndikusintha zakudya zamasiku onse.

Kuthetsa kwa nthawi yayitali kwa anthu odwala matenda ashuga atayikiridwa. Ndi kagayidwe kachakudya kagayidwe kakang'ono, kumamva njala kwambiri kumangosonyeza hypoglycemia. Ichi ndi chikhalidwe chowopsa pomwe shuga m'magazi amatsika pansi yokhazikika ndipo mtima, ubongo, ndi mitsempha yamagazi imayamba kuvutika.

Zakudya zowoneka bwino, zomwe zimalimbikitsidwa kwa onse odwala matenda ashuga popanda kuphatikiza, zimathandizanso kwa odwala omwe ali ndi matenda oopsa. Zimakupatsani mwayi wokhala ndi chidwi chokwanira komanso zimapatsa thupi mphamvu yofunikira tsiku lonse.

Zosintha zachitsanzo

Kupanga menyu masiku angapo pasadakhale kumathandizira kuwerengetsa moyenera kuchuluka kwa chakudya komanso zopatsa mphamvu mu chakudya. Ndikofunikira kuti zokhwasula-khwasula (ngakhale zazing'onong'ono) zimaganiziridwe. Makina achakudya chamagulu amatha kuwoneka motere:

• kadzutsa: phala la oat kapena tirigu pamadzi, tchizi cholimba, tiyi wopanda mafuta,
• nkhomaliro: apulo kapena lalanje,
• nkhomaliro: msuzi wankhuku yophika, nsomba yophika, phala la buckwheat, saladi watsopano wamasamba, compote,
• chakudya chamadzulo: yogurt yopanda mafuta yokhala ndi mafuta ochepa komanso zipatso,
• chakudya chamadzulo: masamba obiriwira, bere la nkhuku yophika,
• chakudya chachiwiri: kapu ya kefir yopanda mafuta.

Menyu sayenera kubwerezedwa tsiku lililonse, mukamayipaka, chinthu chachikulu choti muganizire ndi kuchuluka kwa zopatsa mphamvu komanso kuchuluka kwa mapuloteni, mafuta ndi chakudya. Ndikofunika kuphika chakudya kunyumba, chifukwa ndizovuta kudziwa zenizeni za GI ndi calorie zam'mbale zomwe zimaphikidwa m'misika kapena alendo. Pamaso pa concomitant pathologies am'mimba, chakudya cha wodwala chiyenera kuvomerezedwa osati ndi endocrinologist, komanso ndi gastroenterologist. Zakudya zina zololedwa za matenda a shuga a 2 ndizoletsedwa mu gastritis ndi colitis yokhala ndi acidity yayikulu. Mwachitsanzo, zimaphatikizapo madzi a phwetekere, adyo, tomato watsopano ndi bowa.

Kuti muchepetse kunenepa kwambiri, muyenera kuwongolera kuchuluka ndi zakudya zomwe zimadyedwa, komanso musaiwale za zolimbitsa thupi. Ochita masewera olimbitsa thupi osavuta ayenera kukhala chizolowezi, sikuti amangothandiza kuchepetsa thupi, komanso amathandizira kusayenda bwino m'mitsempha yamagazi. Kuchepetsa kulemera kwa matenda ashuga, motero, kumakhala kovuta kwambiri chifukwa cha zovuta za metabolic. Koma ndi njira yabwino, izi ndizowona. Kuphatikiza kulemera kwa thupi kumakhala kofunikira monga kutsika shuga. Powongolera magawo ofunikira, mutha kuchepetsa chiopsezo chokhala ndi zovuta kwambiri za matenda ashuga ndikukupangitsani kumva bwino kwa zaka zambiri.

Zomwe Amayi A shuga Amadyera

Matenda a shuga a Mtundu Wachiwiri ndi matenda omwe thupi limasandulika kukhala ndi insulini kudziteteza ku mahomoni, ngakhale kuti thupi limalipanga mokwanira. Nthawi yomweyo, kulumikizana pakati pa matenda ndi kunenepa kwambiri ndikosiyana ndi zomwe timaganiza. Matenda a shuga a Type 2 nthawi zambiri amapezeka ndendende chifukwa cha kunenepa kwambiri, ndipo zovuta sizowona kuti chifukwa cha matenda ashuga munthu amayamba kunenepa.

Mukadzaza kwambiri munthu, ndiye kuti insulin yomwe ili m'magazi imakwera. Hormone iyi imasokoneza kuchepa kwa minofu ya adipose, yomwe imayambitsa kunenepa kwambiri, ndipo thupi, pakadali pano, limayamba kugonja. Kukana kwa insulini kumachitika, ndiye kuti, maselo amthupi amataya chidwi chawo ndi insulin. Izi zikuwonetsa kuti mfundo yoti anthu odwala matenda ashuga komanso kutha kuthana ndi matendawa zimadalira kunenepa kwambiri.

Kodi ndizotheka kuchepetsa thupi ndi matenda ashuga

Nutritionists amati odwala omwe ali ndi matenda ashuga ali ndi mwayi wofanana wocheperapo ngati anthu athanzi. Kusiyana kwake ndikuti zakudya zambiri, makamaka zovuta, sizothandiza odwala. Palibe cholakwika kuyembekeza kuti thupi lichepe kwambiri. Kuti muchepetse kunenepa kwambiri, muyenera kufunsa dokotala, musankhe zakudya zoyenera ndikuyang'anitsitsa momwe muliri, kuti muchepetse kumwa mankhwala ngati kuli kofunikira.

Momwe mungachepetse kunenepa kwa 2 shuga

Chofunikira chachikulu cha kuchepa kwa thupi mu mtundu wa matenda a shuga 2 ndichakuti kuchepa kwamankhwala a insulin. Zakudya zamafuta ochepa zimathandiza kukwaniritsa cholingacho, chifukwa chakudya chopatsa mphamvu zimachulukitsa shuga, ndipo ndikachulukirapo, insulin yomwe imayang'anira kusungirako michere imathandizira kusintha shuga kukhala mafuta. Zakudya zambiri zothandiza anthu athanzi zimapangidwa kuti zizidya zakudya zomwe kudya kwa magazi m'magazi sikokwanira. Njira yoletsa, ngati kudya shuga, ndi owopsa kwa odwala matenda ashuga, chifukwa chake amafunika kudya mosiyanasiyana.

Mtundu wachiwiri wa matenda ashuga

Lamulo lalikulu lazakudya la anthu omwe ali ndi matenda a shuga a 2 ndikuchepetsa ma calories. Aliyense amene wakudya zakudya zochepa zopatsa mphamvu amadziwa kuti kutsatira izi kumatanthauzanso kuti adzipha ndi njala, zomwe, mwachilengedwe, si aliyense angachite. Ngakhale izi zimathandizira kukhazikika kwa wodwala yemwe ali ndi matenda ashuga komanso amathandizira kuchepetsa thupi. M'malo mwa chakudya chamafuta ochepa, njira yochepetsetsa ya carb yomwe imapangitsa kuti kuchepa thupi ikhale yotetezeka komanso yokwaniritsa ikukulimbikitsidwa masiku ano.

Chakudya chochepetsa thupi ndi matenda a shuga a 2 ndikupitiliza kudya zakudya zamafuta pang'ono, m'malo mwake chakudya chofulumira (shuga, maswiti) ndi chocheperako (zakudya zomwe zimakhala ndi CHIKWANGWANI). Kuphatikiza apo, amayenera kuchokera ku zakudya zamitundu mitundu, kuchokera ku chimanga chosiyanasiyana, mwachitsanzo, zazing'ono. Kafukufuku waposachedwa akuti 55% yazakudya zomwe zimayenera kuthiridwa ndi chakudya. Popanda iwo, kulumpha kwa glucose kumawonedwa, komwe kumakhala ndi zotsatira zowopsa za matendawa.

Chakudya choyambirira

Ngati simukufuna kuti shuga akhale chopinga chachikulu ku thanzi labwino komanso moyo wabwino, muyenera kutsatira malingaliro a madokotala, osaletsa maphunziro anu, idyani moyenera. Kuyankha funso la momwe mungachepere kulemera kwama shuga a mtundu wachiwiri, malamulo awa alipo:

• Simungathe kupitiliza kudya zakudya zamagulu ochepa zopatsa mphamvu zamagulu onse. Thupi la odwala matenda ashuga limafooka, njira zoteteza zimagwira ntchito moipa. Ngati kuchuluka kwa shuga kugwa kwambiri, mutha kukomoka kapenanso kugwa.
• Muyenera kudya nthawi 5-6 patsiku. Gawani nthawi yomweyo pa izi.
• Simungathe kudumphira chakudya cham'mawa.
• Chakudya chamadzulo chikuyenera kuchitika maola 1-1.5 musanagone.
• Ndikofunika kuyang'anitsitsa boma lomwe limamwa, lomwe limagwiritsidwa ntchito 30-40 ml ya madzi pa 1 makilogalamu a thupi. Tiyi yobiriwira ndi yabwino kwa zakumwa.
• Muyenera kumwa mavitamini monga chromium, omwe amabwezeretsa kuyanjana kwa maselo ndi insulin, ndi zinc. Iwonjezera chitetezo chokwanira.

Zomwe zimaletsedwa

Matenda amafunika kuti munthu azisamala kwambiri ndi zakudya zawo. Kuchepetsa thupi mtundu wa matenda ashuga 2 kumakhudzanso kupatula zakudya zambiri zomwe timazidziwa kale. Zowopsa zikuphatikiza:

• shuga ndi zakudya zomwe zili ndizambiri kwambiri,
• ufa oyera ndi chilichonse chopangidwa (mkate, pasitala),
• mbatata
• mphesa
• nthochi
• chimanga
• nyama yamafuta
• zakumwa zamafuta
• madzi otsekemera.

Zinthu Zololedwa

Matenda a shuga a Mtundu Wachiwiri si mawu oti munthu azikhala wathanzi. Chithandizo sichimaletsa kudya mitundu yosiyanasiyana ndi chokoma, ndipo musadandaule za momwe mungachepetsere thupi ndi matenda ashuga. Kuchepetsa thupi kumalola masamba ndi nyama. Mutha kudya zotsatirazi zomwe zimapatsa mphamvu yamafuta ndipo zimapangitsa kuchepetsa thupi:

• mitundu yonse ya kabichi
• zukini
• mitundu yonse ya anyezi,
• Tomato
• nkhaka
• tsabola wokoma
• nyemba zobiriwira
• maapulo
• biringanya
• chipatso
• mavwende ndi mavwende
• zopangidwa mkaka (kefir, tchizi chamafuta ochepa),
• mazira
• bowa
• nyama ya nkhuku, nkhuku, ng'ombe,
• nsomba zam'nyanja ndi nsomba.