Matenda a shuga - maupangiri ndi zidule

Ngati simukudwala matenda ashuga, ndiye, monga anthu ambiri, mwina samadera nkhawa kwambiri chizindikiro chazempilo monga shuga. Ndipo mudzakhala odabwitsidwa kudziwa kuti kudya zopanda malire zomwe zimachulukitsa shuga kumawonjezera chiopsezo cha matenda amtima, ngakhale mwa anthu athanzi. Kupatula apo, izi zimabweretsa kuwonongeka kwa mitsempha yamagazi ndi cholesterol yayikulu. Pazifukwa zomwezi, kukumbukira kumakulirakulira komanso chiopsezo chokhala ndi khansa chikuchulukirachulukira. Zomwe apeza posachedwa zamankhwala zimatilola kuwona bwino zomwe timadya. Mwamwayi, zovuta zonse pamwambazi sizichitika usiku umodzi, kotero ngakhale kusintha pang'ono pazakudya zanu zamasiku ano kudzakuthandizani kuteteza thanzi lanu. Komanso, mudzakhala ndi mphamvu komanso mphamvu zambiri.

Mwa kusintha pang'onopang'ono malingaliro anu kukhala zakudya, mudzakhala ndi thanzi, thanzi labwino komanso mawonekedwe ochepa.

Koma mumafuna maswiti

Ngati mukufuna kudya mwachangu, muyenera kupeza chokoleti, bun, kapena makeke. Ndipo izi ndizomveka. Zakudya zotsekemera zimapakidwa mwachangu, ndipo glucose yemwe ali nawo amalowa mwachindunji m'magazi. Zotsatira zake, mumadzimva nokha mukukwera. Komabe, vutoli silikhala lalitali kwambiri, posachedwa mumva kutopa kwambiri kuposa kale, ndipo mudzakhalanso ndi chidwi chofuna kudya china chake, ngakhale chakudya chamadzulo chisanafike. Tsoka ilo, zakudya zathu zili ndi maswiti, zomwe zimatsogolera ku shuga m'magazi. Ndizosadabwitsa kuti chifukwa champhamvu zamagetsi izi, sitimva zamphamvu monga momwe tikadafunira. Kuphatikiza apo, mphamvu zakuchulukirazi zimasinthidwa ndikutha mphamvu ndi kusasangalala. Zachidziwikire, chifukwa chachikulu chomwe sitiri osasangalala ndi chiwerengero chathu chagona kuti timadya kwambiri ndikuyenda pang'ono. Koma ndendende kusintha kwamphamvu kwa shuga m'magazi komwe kumakhala poyambira kwamatenda a metabolic, komwe kumayambitsa makilogalamu osafunikira.

Ngakhale atalandira kuchuluka kwa glucose pambuyo podya chakudya chamtima, thupi lathu limatha kumasintha mopanda shuga m'mahora ochepa chabe. Ndi mwa anthu omwe ali ndi mitundu yotsogola yokha pomwe mitengo imeneyi imakhala yokwera nthawi yayitali. Chifukwa chake, kwa zaka zambiri, madokotala amakhulupirira molakwika kuti odwala okha omwe ali ndi matenda ashuga ayenera kuwunika kudya maswiti. Umboni watsopano ukusonyeza kuti kusintha kwamwadzidzidzi m'magazi pambuyo paphwando lochuluka kumayamba kuvulaza ngakhale wathanzi, ngakhale iwo eni satsata matenda ashuga. Kodi pali njira iliyonse yosinthira izi? Inde mutha kutero.

Yankho lowawa ku vuto lokoma

Pali chinthu china chosavuta koma chozizwitsa chomwe chili chothandiza kwambiri polimbana ndi kusinthasintha kwadzidzidzi m'magazi a shuga. Izi, musadabwe, ndi viniga wamba patebulo. Acetic acid, yomwe ndi gawo la viniga palokha, komanso ma pickles ndi marinade, ili ndi katundu wodabwitsa. Asayansi adachita kafukufuku, omwe m'mawa uliwonse m'mawa uliwonse amadya bagel ndi batala m'mawa (ichi ndi chakudya chokhala ndi GI yayikulu) ndikuwatsuka ndi kapu ya mandimu a lalanje. Pasanathe ola limodzi, shuga m'magazi awo anakwera kwambiri. Mu gawo lachiwiri la mayesolo, supuni ya viniga ya apulo cider (yotsekemera kuti iphunzitse kukoma) idaphatikizidwa m'mawa womwewo. Poterepa, shuga wamagazi anali otsikirako kawiri. Kenako kuyesanso komweko kunachitika ndi chakudya cha nkhuku ndi mpunga, ndipo zotsatirapo zake zinali zofanana: viniga ikawonjezeredwa m'mbale, kuchuluka kwa shuga m'maphunziro onse omwe anali nawo kumaphunzitsidwa. Kodi chinsinsi cha metamorphosis ndi chiyani? Asayansi amati viniga imalepheretsa kuwonongeka kwa ma cell a polysaccharide ndi ma mamolekyamu a shuga pogwiritsa ntchito michere ya m'mimba, chifukwa chomwe chimbudzi chimachedwa kwambiri, motero glucose amalowa m'magazi pang'onopang'ono.

Kutanthauzira kwina ndikuti asidi acetic amalowetsa chakudya m'mimba, amachepetsa kugaya. Kuphatikiza apo, acetic acid imathandizira kusintha kwa glucose kuchokera m'magazi kupita ku minofu, kuphatikiza mpaka kumisempha, komwe imadziunjikira, kotero kuti pambuyo pake imatha kudyedwa m'njira yamphamvu. Sizofunikira kwenikweni kuti momwe zochita za viniga zimapangidwira, chinthu chachikulu ndikuti zimagwira! Zomwe zimafunikira ndikungowonjezera viniga ku saladi kapena mbale ina. Madzi a mandimu alinso ndi mphamvu yodabwitsa ya acidic yothandiza kuchepetsa shuga.

Zidule zazing'ono

* M'malo mwa mayonesi, gwiritsani ntchito kuvala mpiru kwa saladi, mumakhalanso viniga. Kuphatikiza apo, mpiru ndichabwino monga zokometsera za nyama, nkhuku ndi nyemba.

* Ikani zidutswa za nkhaka zowuma mu sangweji. Ndi viniga womwe umapatsa Marinade kukoma wowawasa.

* M'mitundu yojambulira, osati nkhaka zachikhalidwe zokha ndi tomato zomwe zili bwino, komanso kaloti, udzu winawake, kolifulawa, broccoli, tsabola wofiira ndi wobiriwira. Mukadzadya malo odyera achi Japan, samalani pang'ono zamasamba osankhidwa, monga radives.

* Thirani madzi kuchokera pansi pa zipatso zosankhunidwa zopanda zinyalala! Zowonadi, mu brine, mutha kusenda bwino nyama kapena nsomba, makamaka ngati mumawonjezera mafuta pang'ono azitona ndi zitsamba zatsopano zosankhidwa.

* Idyani sauerkraut yambiri. Chachikulu ndikuti siziyenera kukhala zamchere kwambiri.

* Thirani nsomba ndi nsomba zam'nyanja zokhala ndi madzi a mandimu atsopano. Madzi a mandimu amapereka kukoma kwa zokometsera kwa soups, stews, supu zamasamba, mpunga ndi nkhuku. Kuti musinthe, yesani kukonkha zakudya zopangidwa ndi mandimu a mandimu.

* Idyani zipatso za zipatso nthawi zambiri, monga zipatso. Simuyenera kuchita kukhala katswiri kuti muwone kukoma kwa chipatso ichi kuti chili ndi asidi wambiri.

* Mumakonda yisiti. Mothandizidwa ndi yisiti ya acidic poyesa, lactic acid imamasulidwa, yomwe pakuchita kwake siyosiyana kwambiri ndi acetic. Zimakhalanso ndi zopindulitsa pa shuga.

* Kuphika ndi vinyo. Ilinso ndi acidity ndipo imapereka kukoma kosangalatsa kwa soseji, soups, fries ndi mbale zam'madzi. Chimodzi mwazosavuta za maphikidwe a nsomba. Sauté adyo m'mafuta a maolivi, onjezerani vinyo pang'ono. Ikani nsomba ndikuwuthira pamoto wochepa. Kuwaza ndi mandimu kumapeto kwake.

* Chakudya chamadzulo sikulakwa kumwa vinyo. Kumwa mowa wambiri pagalimoto tsiku lililonse kwa akazi ndipo magilogalamu osaposa awiri kwa amuna amathandizira kukhala ndi insulin yayitali m'magazi, zomwe zimachepetsa kwambiri vuto la matenda ashuga.

Njira 7 Zosinthira Matenda a Magazi

1. Sankhani zakudya zomwe zimatenga nthawi yayitali kuti zigaye. Mankhwala akamagwidwa mwachangu, akukulira mtundu wake wa glycemic index (GI), chizindikiro chomwecho chomwe chiyenera kukumbukiridwa mukamadya zakudya zamafuta ambiri. Zakudya za GI zapamwamba kwambiri (phala la mpunga, mbatata, buledi woyera) zimawonjezera shuga m'magazi. Kusintha kwawo kwa glucose ndi kokwera kangapo kuposa zinthu zomwe zimakhala ndi GI yotsika kabichi, bowa, ndi barele.

2.Konda zokolola zonse. Amakhala ndi ulusi wambiri, motero, timayidaya pang'onopang'ono. Yesetsani kuwaphatikiza zakudya zanu katatu patsiku.Chakudya choterechi chithandiza kupewa matenda a mtima ndi shuga.

3. Idyani zamasamba ndi zipatso. Amakhala ochepa m'mabotolo, koma mavitamini ambiri, mchere, fiber ndi antioxidants. Onjezani zipatso ndi ndiwo zamasamba m'zakudya zopatsa thanzi. Izi zikuthandizani kuti muzikhala ndi zakudya komanso muzikhala shuga.

4. Palibe chakudya chomwe chimayenera kupita popanda mapuloteni. Pulogalamuyo payokha, mapuloteniwo samachepetsa chakudya cha glycemic, koma imakwaniritsa njala, potero imaletsa kudya kwambiri komanso kupanga mapaundi owonjezera.

5. Chepetsani kudya kwanu zoipa zoyipa. Awa ndi adani enieni a zakudya zopatsa thanzi. Mothandizidwa ndi thupi, thupi siligwira bwino kwambiri pakuwongolera ma spikes a magazi. Yesani kulowetsa m'malo ena ndi mafuta osakwaniritsidwa, omwe amachepetsa index ya mbale yonse.

6. Dulani ma servings. Popeza izi sizambiri za zakudya zomwe zimakhala ndi chakudya chamagulu omwera ndi shuga, koma za zakudya pazakudya zambiri, nayi malangizo kwa inu: samalani ndi ma servings, ngakhale mutamadya zakudya zomwe zili ndi GI yotsika.

7. Yang'anirani zinthu zogulitsa wowawasa. Uku ndi mtundu wotsutsana ndi maswiti, amakupatsani mwayi kuti muchepetse kusinthasintha kowopsa m'magazi a magazi mutatha kudya.

Kutsimikiza kwa shuga m'magazi, kuzindikira matenda a shuga

Chiwerengero cha odwala matenda a shuga m'mayiko onse chikuchulukirachulukira, ndipo malinga ndi asayansi, kwa nthawi yayitali kuchuluka kwa anthu odwala matenda ashuga kufalikira: chaka chilichonse kuchuluka kwa odwala matenda ashuga a 2 kumawonjezeka ndi 7 miliyoni omwe akudwala kumene.

Matenda a shuga ndi matenda osachiritsika, koma choopsa sichomwe chimayambitsa matendawa, koma zovuta zake, zomwe zimapangitsa kwambiri moyo ndipo nthawi zambiri zimabweretsa kulumala. Kwa nthawi yayitali, odwala omwe ali ndi mtundu wachiwiri wa matenda a shuga (ndipo gulu ili la odwala limakhala loposa 90% ya odwala onse omwe ali ndi matenda ashuga) sadziwa za matendawa ndipo samachiritsidwira, zomwe zimapangitsa kupitilira kwa kusintha kwa matenda m'thupi chifukwa cha matenda ashuga. Muzochitika zotere, kuzindikira koyambirira kwamatenda a shuga kumakhala ntchito yofunika kwambiri.

Monga njira yolondola yopezera matenda a shuga, njira yodziwira shuga wamagazi imagwiritsidwa ntchito. Njira iyi ndi yosavuta kukhazikitsa, sizitengera kukonzekera kwapadera ndi kugwiritsa ntchito ma tata a rea. Kusala kudya kwa magazi mwa achikulire ndi ana kumalimbikitsidwa kuyesedwa kamodzi pachaka, ndipo mu achinyamata ndi anthu azaka za 45-50, kusanthula uku ndikulimbikitsidwa kuchitidwa osachepera 2 pachaka.

Ngati wodwalayo ali ndi zizindikilo zokayikitsa zomwe zingakhale zokhudzana ndi kuchuluka kwa shuga m'magazi (ndipo ili ndi ludzu, kukodza pokoka, makamaka usiku, kuyabwa pakhungu, kuchuluka msanga), kuyezetsa magazi kwa shuga kumatha kutsimikizira kapena kutsutsa kuzindikirika kwa matenda ashuga. Kupeza kawiri kuchuluka kwa glucose okwera kwambiri pamtunda wa 7.8 mmol / L ndi umboni wokwanira wodwala matenda ashuga.

Magazi a shuga othamanga mwachizolowezi amatengedwa kuti akuchokera 3,4 mpaka 5.6 mmol / L. Chifukwa chake, kuchuluka kwa shuga kosala kudya ndiko kupatuka kwazomwe zimachitika ndipo kumafunikanso kuwunika ena kuti adziwe chomwe chayambitsa kuchuluka kwa shuga m'magazi, chifukwa nthawi zambiri pamafunika kusintha kumeneku.

Hyperglycemia (kuchuluka kwa shuga m'magazi) sikumakhala chifukwa cha matenda ashuga okha. Mwazi wamagazi ukhoza kukhala chizolowezi chakuthupi pambuyo pakupsinjika kwamthupi kapena m'maganizo, kupsinjika, komanso kuvulala. Hyperglycemia imathanso kudwala matenda ena a endocrine, monga pheochromocytoma, Cushing's syndrome, thyrotoxicosis, ndi acromegaly. Nthawi zina kuchuluka kwa shuga m'magazi ndi chizindikiro cha kupweteka kwambiri kwa kapamba, matenda a chiwindi, impso, hyperglycemia amathanso kuzipeza mukamamwa mankhwala a glucocorticosteroids, ma diuretics ena, ndi kukonzekera komwe kumakhala ndi estrojeni.

Nthawi zina, kuyezetsa magazi kosatha kumawonetsa kuchuluka kwa shuga m'magazi, i.e. zotsatira zomwe ndizapamwamba kuposa 5.6 mmol / l koma sizidutsa 7.8 mmol / l (kwa madzi a m'magazi). Kusanthula koteroko kuyenera kuyambitsa kusamala, ndiye chisonyezo cha mayeso opsinjika ndi glucose (mayeso a kulolera glucose). Kuyesedwa kwa glucose kumalimbikitsidwa muzochitika zonse zokayikitsa: pamene kuchuluka kwazowopsa zamagalasi am'magazi kupezeka, makamaka kwa odwala omwe ali pachiwopsezo, odwala omwe ali ndi kutopa kosakhudzika, phindu lolemera, omwe akudwala atherosulinosis komanso kunenepa kwambiri.

Madzulo, kutatsala pang'ono kuyesedwa kwa shuga, kuphika chakudya chamadzulo kumalimbikitsidwa, pomwe nthawi yamadzulo imayenera kuwerengedwa kuti kuyambira chakudya chomaliza kufikira nthawi yoyesa, pafupifupi maola 10 14 amapita. Kuyesedwa kwa glucose kumachitika pamimba yopanda kanthu. Pa kafukufukuyu, magalamu 75 a shuga amasungunuka mu 200 300 ml ya madzi amatengedwa kamodzi. Mulingo wa shuga wamagazi umatsimikiziridwa kawiri: kudya shuga usanachitike komanso maola awiri atatha kuyesedwa.

Zotsatirazi zimagwiritsidwa ntchito kuyesa zotsatira (njira zodziwira matenda malinga ndi lipoti la Komiti ya Akatswiri a WHO, 1981)

Ndondomeko ya glucose, mmol / L (mg / 100 ml)