Kuphika otetezeka kwa odwala matenda ashuga

Kuphika kumaphatikiza zinthu zonse zomwe zimadyedwa ndikukonzekera kuphika kuchokera pamitundu yosiyanasiyana ya mtanda. Kuphika njira kwa anthu odwala matenda ashuga sikuloledwa, monga Muli chakudya chamafuta ambiri. Lolani kuti mugule ma pie, makeke ndi makeke okhawo omwe ali ndi odwala okhawo omwe ali ndi matenda a shuga omwe amapezeka kwambiri. jekeseni insulin musanadye chilichonse. Mutha kuthana ndi vutoli ngati mutaphika zakudya zophika kunyumba, ndikungosankha zosakaniza zomwe zingakhale zotetezeka kwa odwala matenda ashuga amtundu wa 2.

Tikuuzani zambiri za zabwino ndi zovulaza za mtanda, nazi maphikidwe a kuphika kwa odwala matenda ashuga, omwe amathandiza kwambiri glycemia.

Kuphika kwa shuga

Nutritionists amakhulupirira kuti kuletsa kudya kwakanthawi kwakanthawi kumakhudza mkhalidwe wamaganizo wa odwala, kumachepetsa chikhumbo chawo kuti alandire ndikutsatira malangizo a dokotala, omwe amatsogolera kuwonongeka kwa matenda ashuga komanso kukula kwa zovuta. Alimbikitsanso kuphatikiza muzakudya zomwezo magulu omwe amapezeka tsiku lililonse patebulo la anthu athanzi, koma kusintha maphikidwe awo kuti muchepetse glycemia. Katundu wochepa wophika wamafuta atha kupezeka pagome la anthu odwala matenda ashuga kawiri pa sabata, ndipo ngati matendawa amalipiriridwa bwino (shuga wabwinobwino, hemoglobin yocheperako, zovuta sizipezeka) - pafupipafupi.

Thirani kuphika kwa anthu odwala matenda ashuga

Chosakaniza chachikulu cha mtanda uliwonse ndi ufa. Zinthu zambiri zogulitsa zimagwiritsa ntchito ufa wa tirigu woyamba ndi woyamba, nthawi zina ndi kuwonjezera kwa ufa wa rye ndi chinangwa. Mndandanda wamtunduwu wa kuphika koterowu ndiwokwera kwambiri - kuchokera pa ma 55 (ma cookie apafupipafupi) mpaka 75 (mikate yoyera, waffles).

Mukuphika kwakunyumba, mtundu wa 2 odwala matenda ashuga ndi bwino kugwiritsa ntchito mitundu ya ufa yokhala ndi zoperewera zamafuta ndi kuchuluka kwa zakudya pazakudya: rye, oat, buckwheat. Tsopano pamalonda pali ufa wapadera wazakudya zopatsa thanzi: tirigu wathunthu, pepala la masamba, ndi kuwonjezera kwa chinangwa, peeled. Imakhala ndi mawonekedwe okwera kwambiri, chifukwa omwe chakudya chimatenga pang'ono pang'onopang'ono. Mu shuga mellitus, kuphika kuchokera ku ufa wotere kumapangitsa kuchepa kwa glycemia kuposa zinthu wamba zophika. Mitundu ina ya ufa wa anthu odwala matenda ashuga - nati, flaxseed, chickpea - angagulidwe m'masitolo ogulitsa zakudya zokhazokha komanso zakudya zopatsa thanzi, m'masitolo akulu. Uwu ndi wabwino kwa makeke - makeke, makeke, makeke.

Makhalidwe amitundu yosiyanasiyana ya ufa:

Zowonjezera kuphika

Kuchokera patebulopo pamwambapa titha kuwona kuti ngakhale mitundu yofunikira kwambiri ya ufa imakhala ndi calorie yambiri ndipo imakhala ndi mafuta ambiri, chifukwa cha matenda ashuga, muyenera kuyesetsa kuwonjezera phindu la makeke okonzedwa kale mwanjira iliyonse:

Kuphika koyenera kwa matenda a shuga a 2 - ndi kutumphuka pang'ono ndi voliyumu yayikulu yodzaza. Zisankho zabwino: makeke, makeke otseguka, makeke otsekemera pa keke lalifupi kapena chinkhupule.
Osayika mafuta mu mtanda, chifukwa zimasokoneza thanzi la odwala matenda ashuga: zimawonjezera cholesterol, imathandizira pakukula kwa atherosclerosis. M'pofunika kuti m'malo ndi mafuta kapena masamba mafuta otetezeka. Pogula margarine, samalani ndi zomwe zili m'mafuta a trans mu izo. Zocheperako, ndizothandiza kwambiri pamtunduwu. Moyenerera, mafuta a trans amayenera kukhala ochepera 2%.
Kuphika kwa matenda a shuga sikuyenera kukhala ndi zotsekemera ndi zotsekemera. Kupanikizana, kupanikizana, zipatso ndi zipatso, zipatso, uchi, shuga sizipatula.
Kukoma kokoma kwamalichi kumaperekedwa mothandizidwa ndi zotsekemera. Zosankha zabwino kwambiri za shuga ndi Stevia ndi Erythritol. Fructose, yomwe imagwiritsidwa ntchito kuphika maswiti am'mitundu ya ashuga, siyabwino chifukwa Sizimangoyambitsa kuchuluka kwa shuga, komanso zimakhudza chiwindi.
Njira zabwino zodzaza ndi kabichi, anyezi, sorelo, nyama yopanda mphamvu, mazira, bowa, tchizi chochepa cha mafuta. Zofunikira zazikuluzikulu zodzaza ndi matenda a shuga ndizochepa mu chakudya chamagulu, michere yambiri komanso mapuloteni.

Maupangiri Akuphika

Ndizosatheka kulosera momwe kuphika ndi mtundu wa matenda ashuga a 2 mwa wodwala ena kuphatikizidwira, chifukwa Zotsatira za glycemia zimangotengera kuchuluka ndi kuchuluka kwa kutulutsa kwa insulin, komanso mawonekedwe a chimbudzi.

Njira zochepetsera chiopsezo:

Ingogwiritsani ntchito zinthu zophika mukamadwala matenda anu a shuga. Ngati shuga alumpha, muyenera kudya kwamphamvu.
Ndikofunika kuti kuphika ndi matenda ashuga kukhalabe chithandizo, osakhala chakudya wamba. Mutha kudya zocheperako pang'ono osati tsiku lililonse.
Mukaphika koyamba, yeretsani zosakaniza zonse. Mapeto, pimani mbale yotsirizidwa ndikuwerengera kuchuluka kwa zopatsa mphamvu ndi mafuta ochulukitsa 100 g.Kudziwa manambala awa, zimakhala zosavuta kulosera momwe thupi liyenera kuchitira, kuwerengera ndipo, ngati kuli kotheka, sinthani katundu wazopezeka tsiku lililonse.
Patsiku lomwe mumaphika, muchepetsani zakudya zina - tirigu ndi mkate.
Momwe mungamvetsetse ngati ndizotheka kudya zinthu zophika: mukatha kudya, dikirani maola 2, kenako kuyeza shuga. Ngati ndizabwinobwino, ndiye kuti kapamba wanu wachita ntchito yake bwino, kuphika kumatha kupitilizidwa kuphatikizidwa muzakudya. Ngati shuga akwezedwa, kuphika kumayenera kuyimitsidwa, kapena kudya maphikidwe ochepa a carbohydrate.

Chinsinsi Chofufumitsa Cha Msuzi

Kutengera kuyesaku, mutha kukonza ma pie ndi ma pie okhala ndi mafuta omwe ali ndi matenda ashuga omwe ali ndi matenda amtundu wa 2:

pangani mtanda: timawotcha mkaka 200 ga mkaka mpaka madigiri 40, kutsanulira 100 g ufa wonse wa tirigu, 8 g ya yisiti yowuma mu ilo, sakanizani bwino,
kuyeza 200 g ufa wa rye, bwino peeled. Thirani ufa wa rye mu osakaniza wokonzedwa, oyambitsa pafupipafupi, mpaka kupaka kwa mtanda ndikufanana ndi phala lamadzi,
kuphimba chinkhupule ndi chivundikiro kapena zojambulazo, siyani dzenje kuti mulowe mpweya, chotsani pamalo otentha kwa maola 8,
onjezerani mchere wosunthira ku mtanda, ngati mungafune - nthangala zonyamula, gwiritsani ufa wa rye wotsalira,
falitsani, pangani ma pie kapena ma pie, kugona pa pepala lophika, ikani ola limodzi pansi pa chopukutira cha bafuta. Utoto wa rye umakulirakulira kuposa tirigu. Ngati simungathe kuzikongoletsa ndi njira wamba, yesetsani kupanga zinthuzo ndi manja anu pa bolodi lomwe limadzozedwa ndi mafuta a masamba,
kuphika ma penti kwa mphindi 20-30 pa kutentha wamba (pafupifupi madigiri 200).

Makeke ndi makeke a anthu odwala matenda ashuga

Tsoka ilo, wodwala wodwala matenda ashuga a 2 sangathe kugula mafuta apamwamba komanso makeke okoma kwambiri. Komabe, pali maphikidwe ambiri omwe amagwiritsidwa ntchito momwe zinthu zovulaza matenda ashuga zimasiyidwa kapena zomwe zimachepetsedwa. Samakhala wokoma ngati kuphika wamba, ndipo amatha kutha kukhala phwando labwino.

Low Carb Uchi

Magalamu zana amodzi a keke iyi amakhala ndi 10 g yokha ya chakudya ndi 105 kcal, kotero kekeyo ndiyotetezeka kwa matenda ashuga. Chinsinsi:

Doctor of Medical Science, Mutu wa Institute of Diabetesology - Tatyana Yakovleva

Ndakhala ndikuphunzira matenda a shuga kwa zaka zambiri. Zimakhala zowopsa anthu ambiri akamwalira, ndipo makamaka amakhala olumala chifukwa cha matenda ashuga.

Ndithamangira kunena mbiri yabwino - Endocrinological Research Center ya Russian Academy of Medical Sayansi yakwanitsa kupanga mankhwala omwe amachiritsa odwala matenda ashuga mellitus. Pakadali pano, kugwiritsa ntchito bwino kwa mankhwalawa kuyandikira 98%.

Nkhani ina yabwino: Unduna wa Zaumoyo wateteza kukhazikitsidwa kwa pulogalamu yapadera yomwe imalipira mtengo wa mankhwalawo. Ku Russia, odwala matenda ashuga mpaka Meyi 18 (kuphatikiza) nditha kuipeza - Kwa ma ruble 147 okha!

6 tbsp skim skim mkaka mwachangu mu poto, oyambitsa. Ngati zidutswa zimapangidwa, mutazizira, muperekeni mu chopukusira khofi.
Sakanizani 6 tbsp. oat yaying'ono yamasamba, theka la thumba la ufa wophika (5 g), shuga wogwirizira (timasankha malinga ndi kukoma), supuni ya wowuma, ufa wa mkaka, 140 g wa kefir, mazira 4 a mazira. Ngati chinangwa ndi chachikulu, amafunika kuti aphwanyidwe mu chopukusira khofi.
Menyani mapuloteni 4 bwino, sakanizani pang'ono pa mtanda.
Timagawa mtanda m'magawo awiri, kuphika gawo lirilonse mosiyana kwa mphindi 20. Tenthetsani kuphika.
Pa zonona, timakonza zotengera ziwiri. Poyamba, sakanizani ma yolks atatu, 200 g wa mkaka wosakola, supuni, supuni ya wowuma. Thirani mkaka wina wa 200 g mu wachiwiri, woyaka moto. Ikawiritsa, pang'onopang'ono onjezerani chisakanizo cha 1 chidebe, oyambitsa pafupipafupi. Bweretsani kirimuyo ndi chithupsa, osaletsa kusokoneza, ozizira.
Timatola keke, kuwaza ndi zidutswa za makeke, koko kapena mtedza.

Mkaka wa mbalame popanda shuga, batala ndi ufa

Kwa makeke, kumenya mapuloteni atatu, onjezani 2 tbsp. ufa wa mkaka, 3 yolks, zotsekemera, zololedwa shuga (onani mndandanda), 0,5 tsp kuphika ufa. Timafalitsa mu mawonekedwe owonongeka kwambiri, kuphika kwa mphindi 10, kuziziritsa bwino.

Kwa mkaka wa mbalame 2 tsp agar-agar mu mkaka 300 g mkaka, kwezani, wiritsani kwa mphindi ziwiri, ozizira. Menyani mapuloteni anayi ndi sweetener, kutsanulira mkaka ndi agar-agar, kuwonjezera vanila, kusakaniza. Thirani osakaniza mu nkhungu pa biscuit, firiji kwa maola atatu.

Pa glaze wa chokoleti, sakanizani 3 tsp. cocoa, yolk, sweetener, 1 tbsp. ufa wa mkaka. Nthawi zonse yogwira mtima, bweretsani kwa chithupsa, kuziziritsa pang'ono, kutsanulira keke yozizira.

Ma cookie ndi makeke

Pophika ma muffins, ma muffin ndi ma cookie a mtundu 2 odwala matenda ashuga, kanyumba tchizi, cocpea ndi ufa wa amondi, chinangwa, masamba a coconut amagwiritsidwa ntchito. Kuphika kuchokera ku zosakaniza izi ndiokwera mtengo kuposa masiku, koma kwambiri wathanzi komanso tastier.

Maphikidwe ovomerezeka a shuga:

kupanga makeke a oatmeal, sakanizani 3 tbsp. coarse oat chinangwa, uzitsine wa ginger wouma, 2 protein, sweetener, 0,5 tsp ufa wowotchera, vanillin. Ikani osakaniza papepala ophika ndi supuni, kuphika kwa mphindi 15,
Chinsinsi cha muffin cha kanyumba kanyumba ka odwala matenda ashuga ndizosavuta. Kumenya mazira atatu ndi 200 g ya erythritol, kuwonjezera 150 g ya margarine osungunuka, 400 g ya kanyumba tchizi, uzitsine wa vanillin ndi sinamoni, 5 g wa ufa wophika. Ikani mtanda mumakombole, kuphika kwa mphindi 20 mpaka 40 (nthawi imatengera kukula kwa zisakanizo),
coconuts mu shuga mellitus amakonzedwa ndi kuwonjezera kwa tirigu tirigu m'malo ufa. Sakanizani 50 g wa margarine wofewa (chokani pasadakhale pamalo otentha), theka la thumba la ufa wowotchera, mazira 2, sweetener, 250 g wa masamba a coconut, 3 tbsp. chinangwa. Kuchokera pa misa iyi timapanga cones otsika, kuphika kwa mphindi 15.

Onetsetsani kuti mwaphunzira! Kodi mukuganiza kuti kuyamwa kwa mapiritsi ndi insulini kwa nthawi yonse yokhayo ndi njira yokhayo yothanirana ndi shuga? Sichowona! Mutha kutsimikizira izi nokha ndikuyamba kuzigwiritsa ntchito. werengani zambiri >>