Zakudya za odwala matenda ashuga: zakudya zopanda mafuta a shuga a mtundu 2

Mpaka pano, mtundu wachiwiri wa matenda ashuga ndi matenda omwe amapezeka kwambiri pakati pa akazi ndi amuna. Nthawi zambiri, matenda amtunduwu amakhudzana ndi kunenepa kwambiri, komwe kumachitika chifukwa cha njira yamakono ya anthu ambiri (kuchuluka kwa zakudya zam'magazi m'zakudya, zakudya zopanda pake, kudya pafupipafupi kudya, kudya kwambiri, kusachita masewera olimbitsa thupi, kupanikizika, ndi zina). Matendawa amayamba kuchepa chaka chilichonse. M'mbuyomu, matenda ashuga a 2 amadziwika kuti ndi matenda a okalamba, koma masiku ano, vutoli limakumana ndi anyamata, atsikana komanso azaka zapakati.

GI yamkaka ndi mkaka

Chizindikiro cha digito GI chikuwonetsa mphamvu ya zomwe zimapangidwira pakukhudzidwa kwa glucose m'magazi atatha kugwiritsa ntchito.

Mtundu wachiwiri wa matenda ashuga, komanso woyamba, chakudya chopanda vuto lililonse kukhala ndi GI ya 50 PIECES imaloledwa, kuyambira 50 PIECES mpaka 70 PIERESES, mutha kuphatikiza zinthu zomwezo muzakudya, koma chilichonse pamwamba pa 70 PIECES ndizoletsedwa.

Zinthu zambiri mkaka ndi mkaka wowawasa zili ndi GI yotsika, ndipo zimaloledwa kumadyedwa tsiku lililonse osaposa 400 magalamu, makamaka maola awiri kapena atatu asanagone. Zogulitsa zomwe zili ndi GI mpaka 50 PISCES:

• Mkaka wonse
• Mkaka wowonda
• Skim mkaka
• Ryazhenka,
• Kefir
• Chiwegi,
• Kirimu mpaka 10% mafuta,
• Tchizi chamafuta ochepa
• Tofu tchizi
• Yogati yopanda mafuta.

Phindu la yogati mu shuga mellitus silingawunikenso, chifukwa limangokhala ngati siligwira bwino ntchito yam'mimba popanda kuchititsa kuchuluka kwa shuga m'magazi, komanso amachotsa poizoni ndi poizoni.

Yogati yopanga tokha ndi njira yabwino kwambiri yolepheretsa matenda a shuga a 2.

Ubwino wa yogati pa matenda ashuga

Yogurt ndi chinthu chomwe chathandizidwa ndi mabakiteriya “opindulitsa” lactobacili bulgaricus, komanso lactobacili thermophilus. Pochita oxidation, mabakiteriya amatulutsa michere yomwe imafunidwa ndi thupi la munthu. Choyamwa choterocho chimatengedwa bwino kuposa mkaka ndi 70%.

Yogati yopanda mafuta imakhala ndi mavitamini B 12, B 3 ndi A, kuposa mkaka wonse. Thupi la odwala matenda ashuga amafunika mavitamini kuchokera ku gulu B kuti azitha kuyang'anira cholesterol ndi magwiridwe antchito amanjenje. Vitamini A imawonjezera chitetezo cha mthupi pathupi komanso mabakiteriya osiyanasiyana, komanso imathandizira khungu.

ChiYogufi chili ndi:

1. Mapuloteni
2. Calcium
3. Mavitamini B,
4. Vitamini A
5. Potaziyamu
6. Mabakiteriya okhala ndi moyo.

Kumwa pafupipafupi kapu ya yogati patsiku, munthu wodwala matenda ashuga amapeza zabwino zotsatirazi:

• Kuchepa kwa khansa ya m'matumbo kumachepa,
• Kukaniza kwa thupi kumatenda osiyanasiyana kumakhala bwino
• Ntchito ya hematopoietic dongosolo imakhala yofanana.
• Kukula kwamatenda amkazi ndi fungida fungus (candidiasis, thrush) ndi koletsedwa.
• Imaletsa kukula kwa mafupa,
• Matenda amachepetsa magazi,
• Ntchito ya m'mimba thirakiti imakhala yofanana.

Yogurt kwa matenda ashuga ndi chinthu chofunikira kwambiri, kuti mupeze phindu lalikulu ndibwino kugwiritsa ntchito mbale ina, ndikuyigwiritsa ntchito ngati chakudya chachiwiri.

Momwe mungapangire yogati kunyumba

Chofunika kwambiri chimadziwika kuti yogati, chomwe chimaphikidwa kunyumba.

Kuti muchite izi, mungafunike kukhalapo kwa wopanga yogati, kapena thermos, kapena wophika wambiri wokhala ndi maphikidwe ambiri ophika.

Ndikofunikira kuti kutentha nthawi yamkaka kukhale kosamalidwa pakati pa 36-37 C. Zomera zamkaka zitha kugulidwa mosavuta ku shopu iliyonse kapena kumalo ogulitsira ana.

Kuti mukonze yogati mudzafunika:

1. Mkaka wokhala ndi mafuta okwanira mpaka 2.5% - lita imodzi,
2. Zachikhalidwe chokhazikika, mwachitsanzo, VIVO - sachet imodzi, kapena mutha kugwiritsa ntchito yogulitsa ma bio yogati a 125 ml.

Choyamba, bweretsani mkaka kuwira ndikuwuzimitsa. Kuzizira kwa kutentha kwa 37 - 38 C. Phatikizani mu mbale ina yaying'ono mkaka ndi thumba la wowawasa. Ngati njira yachiwiri imagwiritsidwa ntchito (yogurt yokonzedwa kale), ndiye kuti imasunthidwa mpaka kusinthasintha kwapangidwa ndikupezeka kuti kumatheka.

Pambuyo kutsanulira chilichonse muchipika yogati ndi kukhazikitsa boma la ora lotchulidwa mu malangizowo. Ngati thermos yagwiritsidwa ntchito, ndikofunikira kuthira osakaniza mkaka mwachangu, chifukwa ma thermos amangosunga kutentha komwe kulipo popanda kuwotcha yogati.

Mukatha kuphika, ikani yogati mufiriji kwa maola osachepera anayi, zitatha izi lidzakhala lokonzeka kwathunthu.

Malamulo ofunikira a shuga

Kuphatikiza pa zakudya zoyenera, gawo lofunikira limachitidwanso ndi masewera olimbitsa thupi omwe muyenera kuthana nawo tsiku ndi tsiku.

Zolimbitsa thupi zolimbitsa thupi ziyenera kukhala osachepera mphindi 45, lamuloli likugwira ntchito kwa matenda ashuga 2.

Koma ndi mtundu umodzi wa matenda musanayambe masewera olimbitsa thupi, ndibwino kukaonana ndi endocrinologist.

Ngati palibe nthawi yokwanira yochita masewera olimbitsa thupi, ndiye kuti njira ina ndikuyenda mu mpweya wabwino. Ambiri, odwala matenda ashuga amalimbikitsidwa kuchita masewera olimbitsa thupi:

Mutha kukulitsa mnyumba machitidwe olimbitsa omwe angalimbitse magulu onse a minofu, potero amatulutsa magazi ndi kulimbitsa chitetezo cha mthupi.

Kuchita masewera olimbitsa thupi kumathandizira kuti magazi ayende bwino m'magazi ndikusokonekera kwake mwachangu.

Kupewera kwa matenda ashuga ndikofunikanso, komwe sikumangotengera kuchiritsa kwakuthupi, komanso zakudya komanso moyo wolondola wa munthu. Mwakutero, ndikupanga mtundu wachiwiri wa matenda ashuga, ndiye chakudya cholakwika chomwe chimalimbikitsa ngati matendawa, chifukwa odwala matenda ashuga ambiri ndi onenepa.

Munthu, ngakhale atakhala ndi matendawa, ayenera kumanga chakudya chake kuti chizilamuliridwa ndi ndiwo zamasamba ndi zipatso (kupatula nthochi, mphesa, mphesa, mbatata), komanso zogulitsa mafuta ochepa a nyama.

Ndi matenda a shuga komanso kupewa, masamba ndi zipatso zotsatirazi amaloledwa:

1. Kabichi yoyera
2. Kholifulawa
3. Broccoli
4. Tomato
5. Turnip
6. Zambiri
7. Uta
8. Garlic
9. Tsabola wobiriwira, wofiira ndi belu,
10. Biringanya
11. Maapulo
12. Plums
13. Apricots
14. Zipatso zamtundu uliwonse wamalichi - mandimu, ma tangerine, zipatso za mphesa,
15. Strawberry
16. Rabulosi
17. Amapichesi
18. Nectarine.

Pazinthu zachilengedwe zomwe zimakhala ndi ma calorie otsika komanso GI, izi ndizovomerezeka:

• Zakudya zamafuta ochepa opanda khungu (nkhuku, nkhuku, kalulu, ng'ombe),
• Nsomba yamafuta ochepa (pollock, hake, pike),
• Mazira (osapitirira amodzi patsiku),
• Offal (ng'ombe ndi chiwindi cha nkhuku),
• Tchizi chamafuta pang'ono,
• Zinthu mkaka wowawasa - kefir, mkaka wowotchera, yogati, yogati,
• Mkaka wonse, skim, soya,
• Tofu Cheese.

Potsatira malamulo osavuta awa, wodwala matenda ashuga amatha kutha kuwongolera magazi, ndipo munthu wathanzi amachepetsa kwambiri vuto la matenda ashuga a 2.

Mu kanema munkhaniyi, wazakudya amatchula zabwino za yogati yopangira tokha.

Popanda chithandizo, shuga imayambitsa ziwalo

Pali mitundu iwiri yayikulu ya matenda ashuga: Mtundu 1 ndi mtundu 2. Matenda 1 a shuga kawirikawiri amayambira kuubwana. Ndizotsatira zakuwonongeka kwa maselo a pancreatic ndi chitetezo chamthupi cha wodwalayo. Type 2 shuga mellitus, yomwe imakhala 95% ya milandu yonse, imachitika chifukwa cha kuchepa kwamphamvu kwa thupilo. Zikondazo zimayesa kutulutsa mahomoni ambiri, koma ngakhale izi sizimalipira kuphwanya.

Chiwopsezo cha matenda ashuga chimatengera mbiri ya banja, zakudya, komanso moyo. Anthu 366 miliyoni omwe ali ndi matenda ashuga a 2 akukhala padziko lapansi, ndipo pofika chaka cha 2030 chiwerengerochi chitha kufika 522 miliyoni, zomwe zikuwonjezera kuchuluka kwazithandizo zathanzi kale.

Zopangira mkaka ndi matenda a shuga a 2

Pakuphunzira kwawo, a Fran Hu, pulofesa wa zakudya komanso matenda opatsirana ku HSPH, ndi anzawo sanapeze ubale pakati pa zinthu zina zamkaka ndi chiopsezo cha matenda a shuga a mtundu wachiwiri.

Amaganizira tchizi, kefir, mkaka, yogati. Ndipo chomalizachi chinali chinthu chokhacho chamkaka chomwe chitha kupewa matenda ashuga. Zotsatira zake zidakhalabe zodalirika pambuyo pa kuwonjezera pazinthu monga zaka, kuchuluka kwa thupi, komanso kukhalapo kwa matenda osachiritsika.

Kafukufuku adawonetsa kuti kudya kamodzi mgawo okha tsiku lililonse kumachepetsa chiopsezo cha matenda a shuga 2 ndi 18%. Mmodzi wotumikira ndi 28 magalamu a yogati, omwe amafanana ndi supuni ziwiri.

Pulofesa Hu anamaliza kuti: "Tinaona kuti kudya yogati kumayenderana ndi kuchepa kwa matenda ashuga 2, pomwe zinthu zina zamkaka sizikukhudzana ndi chiwopsezo cha matendawa. Izi zikuonetsa kufunikira kophatikizira yogati pamakonzedwe abwino a kudya. ”

Kafukufuku wam'mbuyomu wasonyeza kuti mabakiteriya omwe amapanga matumbo microflora amtundu wamunthu amathandizira kuti pakhale mafuta ambiri komanso ma antioxidants m'thupi. Mwinanso izi ndizofanana ndendende ya yogati.

Upangiri wambiri pazakudya za mtundu II matenda a shuga

Ndikulimbikitsidwa kutsatira zakudya zomwe zili ndi matendawa pafupipafupi. Ndi kunenepa kwambiri, kudya kwa calorie tsiku ndi tsiku kwa akazi ndi 1000-1200 kcal, ndipo kwa amuna 1300-1700 kcal. Ndi thupi labwinobwino thupi, palibe chifukwa chochepetsera kudya kalori tsiku lililonse. Popeza kupezeka kwa glucose ndimisempha kumalephereka mu shuga, munthu sayenera kungoletsa kudya chakudya chochepa kwambiri m'thupi ndi chakudya, komanso mafuta. Izi ndizofunikira popewa kunenepa kwambiri, chifukwa anthu omwe akudwala matendawa amakhala ndi tsogolo lodziwunjikira kulemera kwambiri kwa thupi. Zakudya za tsiku ndi tsiku ziyenera kugawidwa m'magawo a 5-6: zakudya zazikulu zitatu (popanda kudya kwambiri) ndi zokhwasula-khwasula (apulo, kefir, yogati, tchizi chanyumba, ndi zina). Zakudya izi ndizofunikira kuti shuga azikhala nthawi zonse m'magazi.

Zinthu zomwe amalimbikitsa mtundu II matenda a shuga:

• Zinthu zonse zophika buledi ndi chinangwa, mitundu yamitundu ya mkate (protein-tirigu kapena protein-chinangwa) ndi mkate,
• supu zamasamba, okroshka, zipatso, 1-2 kawiri pa sabata amaloledwa kudya sopo pamphika wachiwiri kapena msuzi wa nsomba,
• Mitundu yamafuta ochepa a nyama, nkhuku zophika, zophika, zotsekemera, kawiri pa sabata zimaloledwa ndi zakudya zokazinga,
• masoseji ochepera mafuta (soseji yophika, nyama yochepa yamafuta),
• mitundu yosiyanasiyana ya nsomba, mitundu yamafuta amafuta yoposa kamodzi pa sabata,
• ndiwo zamasamba zilizonse zatsopano, zophika, zophika, mbatata ndi mbatata ziyenera kukhala zochepa,
• zipatso ndi zipatso zosaphatikizika (maapulo, mapeyala, ma plums, zipatso za malalanje, lingonberry, raspberries, cranberries, currants, ndi zina), popanga mbale kuchokera ku zipatso ndi zipatso, muyenera kugwiritsa ntchito zotsekemera.
• durum tirigu wokazinga owonjezera msuzi kapena mbale zina, oat, Buckwheat, mapira, chinangwa,
• mazira osapitirira 1 pc. patsiku (kapena ma ma PC awiri. 2 kawiri pa sabata) pamafupipafupi ndi masamba kapena masamba owiritsa, muyenera kukumbukiranso mazira owonjezeredwa m'mbale,
• mkaka wopanda mafuta ambiri ndi mkaka wowawasa (tchizi tchizi, tchizi, mkaka wathunthu, kefir, yogati, kirimu wowawasa ndi batala umawonjezera mbale),
• mafuta ophikira masamba osaposa 2-3 supuni patsiku (ndikofunikira kuwonjezera mafuta osasamba mumaladi ochokera masamba abwino),
• confectionery ndi maswiti okha ndi zotsekemera, zopangidwa makamaka chifukwa cha matenda ashuga,
• zakumwa zopanda shuga (tiyi, khofi, masamba, zipatso zopanda zipatso komanso mabulosi, rose msuzi, mchere wamadzi).

Zinthu zomwe sizimachotsedwa muzakudya za shuga:

• shuga, chokoleti, maswiti, ayisikilimu, zoteteza, zophika, zotsekemera ndi shuga, kirimu lolemera ndi mafuta,
• mitundu yamafuta amkaka ndi nkhuku, zotsogola, komanso zamzake kuchokera kwa iwo, anyama,
• masosi osuta a mafuta, zakudya zamzitini,
• mafuta amkaka, makamaka kirimu, yogurts, mkaka wophika, tchizi cha curd,
• mafuta ophikira, margarine,
• mpunga, semolina,
• zipatso zokoma ndi zipatso (mphesa, nthochi, nkhuyu, mphesa, ndi zina).
• misuzi yokhala ndi shuga wowonjezera, zakumwa zokoma za kaboni, mowa.

Masiku ano, chakudya chopangidwa makamaka kwa anthu odwala matenda ashuga chitha kugulidwa osati m'masitolo, komanso m'misika yambiri yogulitsa. Pakati pazogulitsa odwala matenda ashuga, mutha kupeza maswiti ambiri opangidwa popanda kuwonjezera shuga, kotero odwala ali ndi mwayi wopanga zakudya m'njira yoti asamamve zoletsa ndipo nthawi yomweyo agwirizane ndi malingaliro a madokotala.

Malangizo Othandiza

Pofuna kudzipangira pawokha zakudya zamtundu wa shuga wa II, mutha kugwiritsa ntchito malangizo omwe ali pansipa. Ndikulimbikitsidwa kuti mugawike zinthuzo m'magulu atatu:

Gulu 1 - zinthu zomwe zimachulukitsa kuchuluka kwa shuga m'magazi: shuga, uchi, kupanikizana, maswiti, kuphatikizapo confectionery ndi makeke, zipatso zotsekemera ndi timadziti, zakumwa zoziziritsa kukhosi, kvass zachilengedwe, semolina, etc. Zakudya zopatsa mphamvu kwambiri: batala, nsomba zamafuta, mafuta amkaka, mayonesi, masoseji, mtedza, ndi zina zambiri.

Gulu lachiwiri - zinthu zomwe zimachulukitsa kuchuluka kwa shuga m'magazi: mkate wakuda ndi woyera, mbatata, pasitala, mpunga, oat, maswiti, maswiti a anthu odwala matenda ashuga, etc. Zinthu zamkaka, makeke osavomerezeka, mafuta a masamba.

Gulu lachitatu limaphatikiza malonda omwe kumwa kwawo sikuchepera kapena kungawonjezeke: masamba, zitsamba, zipatso zosapsa (maapulo, mapeyala, plums, quinces) ndi zipatso, komanso zakumwa zopanda shuga zowonjezera kapena zotsekemera.

Anthu onenepa amafunika kupatula zogulitsa zonse zomwe zili mgululi 1 kuchokera pachakudya, ndikuchepetsa kwambiri kugwiritsidwa ntchito kwa zinthu za gulu lachiwiri ndikukulitsa kuchuluka kwa zinthu kuchokera pagulu lachitatu. Anthu omwe ali ndi thupi labwinobwino ayeneranso kupatula gulu limodzi la zinthu, kuyeza kuchuluka kwa zinthu kuchokera m'magulu awiri, zoletsa zawo sizikhala zovuta ngati anthu omwe amakonda kunenepa.

Mwa mitundu yambiri ya zotsekemera zomwe zaperekedwa lero, ndikufuna ndikuwonetseni zachilengedwe zomwe zimapanga shuga, zomwe zimapangidwa kuchokera ku udzu wa uchi. Mwa kukoma, imakhala yokwanira kangapo kuposa shuga, koma sizimakhudza kuchuluka kwa shuga m'magazi. Kuphatikiza apo, udzu wa uchi, komwe izi zotsekemera zopanda mafuta zimapangidwira, zimakhala ndi zinthu zambiri zofunikira komanso mavitamini.

Kudyetsa matenda ashuga ndi gawo limodzi lofunika la mankhwalawa. Zakudya zosankhidwa bwino ndikutsatira malangizo onse azakudya zithandizanso kupewa kusinthasintha kwakukula kwa glucose m'magazi, zomwe zingakhudze thupi lanu komanso thanzi lanu. Komanso, nthawi zambiri, odwala amathanso kuchepetsa kuchuluka kwa mankhwala ochepetsa shuga.

Zolemba za zakudya za shuga

Ndi matenda otere, chinthu chofunikira kwambiri ndicho kukhala ndi shuga lokwanira. Ndi mtundu wachiwiri, izi zimachitika makamaka pokonza zakudya, ndiye kuti, munthu amayenera kudziyang'anira yekha zomwe amadya ndikuzindikira zomwe zimapezeka mu chakudya, kuphatikiza shuga mu chakudya.

Komabe, mndandanda wamitundu iwiri ya anthu odwala matenda ashuga uli ndi gawo lalikulu - chilichonse chimaloledwa kupatula maswiti. China chake chiloledwa, koma zochepa. Koma mafuta amkaka otsika kwambiri amalimbikitsidwa. Ndiye kuti, yoghurt ya odwala matenda ashuga sangathe kuvulaza, ndipo mutha kuwadya, ngakhale mutapumira, popeza kuti gawo lawo ndi lalikulu.

Zakumwa zoterezi ndizophatikiza mkaka zomwe zimapindulitsa thupi. Amathandizanso pakugwira ntchito kwa m'mimba ndipo amathandizira kuti microflora ikhale yolimba.Ndi matendawa, yogati imakhala yabwino payokha, chifukwa mkhalidwe wabwino ndi thanzi la munthu limachita bwino.

Kapangidwe kazakumwa

Tsopano pali mitundu yayikulu ya yogurts zosiyanasiyana, koma zimasiyana makamaka mu mafuta komanso kulawa. Kuphatikizidwa kwina kwamafuta okwanira 3.2% kumakhala ndi:

• mapuloteni - 5 g
• mafuta - 3,2 g,
• chakudya - 3.5 g.

Ili ndi index ya glycemic ya 35 ndipo ndiyofanana ndi zigawo za mkate 0,35. Izi zikutanthauza kuti ma yogurts a odwala matenda ashuga alibe vuto lililonse. Komabe, musanagule, muyenera kuwerengera nthawi zonse ndikulemba mitundu ndi mitundu yosiyanasiyana - chokoleti, caramel, zipatso ndi zipatso.

Anthu nthawi zambiri amafunsa za yogati ya Blueberry - kodi ingadyedwe ndi anthu omwe ali ndi matenda ashuga. Inde, ndizololeka - ma buliberries ndi othandiza pamatendawa, amathandizanso pakapamba kake komanso amachepetsa shuga m'magazi pang'ono. Komabe, muyenera kuyang'ana pazomwe zimapangidwa ndi chakudya, ndipo ngati zili zokulirapo, ndibwino kuzisiya.

Kodi ndizotheka ndi matenda ashuga kudya ma yogurts omwe amakhala ndi mafuta ochepa? Ndikwabwino kukana oterowo, chifukwa pochepetsa kuchuluka kwa mafuta mwa iwo kuchuluka kwa chakudya chamthupi kumawonjezereka, ndipo ndiye mdani wamkulu wa anthu odwala matenda ashuga.

Phindu ndi zovuta za matenda ashuga

Zakumwa izi zimakhala ndi mavitamini osiyanasiyana osiyanasiyana, omwe mosakayikira amalankhula m'malo mwawo. Kuphatikiza apo, ali ndi zolemba zambiri, zomwe ndizofunikira kwambiri - ayodini, magnesium, potaziyamu, phosphorous, calcium ndi ena ambiri.

Komabe, zopatsa mphamvu za zakumwa mu zakumwa izi ndizochepa kwambiri, kotero yogati yamtundu wa 2 shuga imalimbikitsidwanso muzakudya zanu za tsiku ndi tsiku. Koma ziyenera kukumbukiridwa kuti zopitilira 200-300 g za malonda sizingadye patsiku, mwinanso shuga akhoza kukwera.

Kuphatikiza apo, simungathe kuwonjezera maswiti a kulawa - kupanikizana, uchi, ndi ena. Koma ndizovomerezeka kupanga saladi wamasamba, kuwukonza ndi yogurt yopanda mafuta.

Chifukwa chake, mukazindikira kuti yogati ndiyotheka ndi matenda ashuga, mudzakulitsa chakudya chanu ndi zakumwa zochiritsa. Komabe, kumbukirani: pewani mafuta ochepa komanso zakudya zowonjezera. Chizolowezi, chosawoneka bwino ndizothandiza ngakhale matendawa.