Mafuta Akuthandizira Chakudya Chakudya: Mndandanda Wapamwamba Wazakudya

Zakudya zamakono zam'madzi zimadziwika ndi kuchuluka kwa zopatsa mphamvu komanso zambiri zam'mafuta, komanso mafuta a nyama. Ngakhale kugwiritsidwa ntchito kwawo kumapangitsa kuti anthu azikhala kwathunthu kwa nthawi yayitali, nthawi zambiri zimayambitsa kuphwanya njira za metabolic m'thupi. Zotsatira zake, kudya zakudya zabwino zowonjezera kumawonjezera chiopsezo cha matenda ambiri owopsa. Matenda a shuga ndi chimodzimodzi. Odwala omwe ali ndi matendawa amakakamizidwa kuti asinthe moyo wawo kuti akhale ndi thanzi labwino.

Mkhalidwe wofunikira pakuthandizira matenda a shuga ndi kusintha kwa zakudya za tsiku ndi tsiku, zomwe zikutanthauza kuletsa zakudya zomwe zimawonjezera shuga. Ngati izi zakwaniritsidwa, wodwalayo amatha kukonza bwino kwambiri moyo wake ndikuletsa kutalika kwa matendawa.

Momwe angapangire zakudya za odwala matenda ashuga?

Cholinga chachikulu cha anthu omwe ali ndi matenda ashuga ndikupeza shuga wambiri (5.5 mmol / L). Chizindikiro ndi chimodzimodzi kwa odwala azaka zilizonse. Mlingo wa glucose sungakhale wopitilira komanso umasintha pakudya. Izi zimafotokoza kufunikira kwa zitsanzo zamagazi kuti muphunzire kuchuluka kwazisamba komanso pambuyo panu patatha maola awiri. Kusintha kwa glucose ndi njirayi kudzaonekera bwino.
Zakudya za anthu omwe ali ndi matenda oterewa zimapangidwira poganizira GI (glycemic index) ya zinthu. Chizindikiro ichi chimadziwika ndi kuchuluka kwa shuga m'magazi atatha kudya. Kukwera kwake ndikofunika, kumakhala mwayi wopanga hyperglycemia. Ngati mukudziwa GI ya zakudya, ndizosavuta kumvetsetsa zomwe zakudya zimachulukitsa shuga wamagazi kwambiri ndipo ziyenera kudyedwa pang'ono.
Zakudya zamagulu m'zakudya za odwala ziyenera kuyimiriridwa makamaka ndi zinthu zovuta. Kuchuluka kwawo kuyenera kuchepetsedwa, ndipo kutsindika kuyenera kuyikidwira pamasamba, mkaka, nyama ndi nsomba.

Zitsanzo za zovuta zamafuta:

• Maphala (chimanga),
• Zipatso zambiri
• Ziphuphu.

Zitsanzo za zinthu zomwe zimakhala ndi chakudya:

• Mkate wophika,
• Zamasamba monga kaloti, beets, mbatata, nandolo ndi chimanga,
• Zinthu zamkaka (zonona, mkaka wowotchera, kefir, mkaka wowona),
• Zipatso ndi zipatso zonse,
• Zakumwa zotsekemera, timadziti, ma compotes,
• Maswiti osiyanasiyana, kuphatikiza uchi ndi shuga.

Zakudya zonsezi zimadziwika ndi kuthekera kowonjezera shuga m'magazi othamanga mosiyanasiyana, chifukwa chake, mukamawagwiritsa ntchito, ndikofunikira kutsatira mankhwala omwe ali ndi insulin kapena mankhwala ena ochepetsa shuga. Ngati ndi kotheka, Mlingo wa mankhwala uyenera kusinthidwa.

Zakudya zowonjezera shuga m'magazi: GI ya gI

Kuti muchepetse kumvetsetsa kwa kudalira kwamasamba a shuga pazakudya zina, matebulo apadera a glycemic adapangidwa. Amalola anthu odwala matenda ashuga kuti apange menyu tsiku ndi tsiku m'njira yoti shuga asamakwere kwambiri ndikukhala ndi chakudya chochuluka.

Kusiyana kwazomwe zimapangidwa ndi glycemic index:

1. GI ili ndi mtengo wochepera 30. Zogulitsa zamtunduwu zimaloledwa kudya ndi anthu odwala matenda ashuga popanda zoletsa, pokhapokha ngati palibe owonjezera kudya caloric muzakudya za tsiku ndi tsiku.
2. Mtengo wa GI umachokera pa 30 mpaka 70. Zogulitsa zotere ziyenera kugwiritsidwa ntchito pang'ono. Amayenera kuwerengetsa ndalama posankha kuchuluka kwa insulin.
3. GI zopitilira 70, koma zosakwana 90. Zogulitsa zimaphatikizidwa pamndandanda wazinthu zoletsedwa ndi mbale.
4. GI zopitilira 90 mayunitsi. Zogulitsa zoterezi ndizoletsedwa kwa odwala. Amayimiridwa makamaka ndi maswiti, mkate woyera, chimanga ndi zinthu zina zomwe zimatengedwa mwachangu ndi thupi.

Gome la zopangidwa ndi GI yosiyanasiyana

Kodi zipatso zimakhudza bwanji shuga?

Ndibwino kuti anthu onse azidya zipatso. Muli michere yambiri, mavitamini, fiber, ndi pectins. Pali zothandiza mu mawonekedwe aliwonse. Zipatso zimathandizira kugwira ntchito kwa thupi lonse komanso kupewa kunenepa kwambiri. Amavomerezedwa ndi akatswiri azakudya kuti azitha kunenepa kwambiri. CHIKWANGWANI, chomwe ndi gawo la chipatso, chimathandizira kukonza matumbo, chimathandizira kuchotsa mwachangu cholesterol ndi shuga wamagazi ochepa.

Patsiku la shuga, ndikokwanira kudya CHIKWANGWANI chamafuta 30 g. Zambiri zimapezeka mu zipatso monga maapulo, ma apricots, mapeyala, raspberries, mapichesi, sitiroberi. Anthu omwe akudwala matenda a shuga salimbikitsidwa kugwiritsa ntchito ma tangerine chifukwa cha kuchuluka kwa chakudya chamagulu.

Mavwende ali ndi zinthu zofunikira kwa munthu aliyense. Iyenera kugwiritsidwa ntchito mosamala chifukwa cha kuthekera kwa zipatso kupweza shuga m'magazi mwachangu. Tiyenera kukumbukira kuti 135 g ya zamkati imodzi imodzi XE (mkate mkate), motero, asanadye chakudya, ndikofunikira kuwerengera bwino insulini yolingana ndi odwala omwe ali ndi matenda amtundu woyamba. Tiyenera kukumbukira kuti kuchuluka kwa shuga mu chivwende kumakulirakulira panthawi yayitali.

Zipatso zonse ndizophatikiza ndipo zimapangitsa kuchuluka kwa shuga m'magazi, kotero kugwiritsa ntchito kwawo kuyenera kuzikidwa pazolimbitsa thupi komanso kuchuluka kololedwa patsiku.

Ndi zakudya ziti zomwe zingabwezeretse shuga?

Zinthu zambiri zimathandizira kuti shuga azikhala ngati magazi, omwe ndi mfundo yofunika kuiganizira mukamapanga menyu tsiku ndi tsiku.
Mndandanda wazinthu zomwe zimakhala ndi shuga wambiri:

1. Masamba obiriwira. Biringanya, phwetekere, radishi, nkhaka ndi kolifulawa zilibe chakudya ndipo zimathandizira kuti shuga akhale wabwinobwino. Amatha kudyedwa ngati pali kumenyedwa kwamphamvu ndi njala, pamene kumwa kwamphamvu zilizonse za thupi kumakhala kosavomerezeka kale.
2. Zipatso zina (mandimu, maapulo, yamatcheri, mapeyala).
3. Avocado Zipatso izi zimathandizira kukulitsa chidwi cha insulin komanso odwala omwe amakhala ndi mafuta ochepa komanso mafuta osungunuka.
4. Kotala la supuni ya sinamoni yovutitsidwa ndi madzi. Kusamba kumathandizira kukhazikitsa shuga.
5. Adyo. Masambawa ndi antioxidant wamphamvu ndipo amathandizira kuti insulin ipange.
6. Tchizi tchizi ndi tchizi chamafuta ochepa.
7. Zinthu zamapuloteni (mwachitsanzo nyama, nsomba, mazira).

Maupangiri a Thanzi la a shuga

Anthu omwe ali ndi vuto la insulin yopanga kapena kumva kukhudzika kwa ma cell a maselo ayenera kudziika malire momwe angathere pakudya zomwe zimayambitsa hyperglycemia, komanso kutsatira malamulo osavuta:

1. Idyani zakudya zochepa zamafuta ndi mafuta. Kuchuluka kwawo amathanso kuonjezera phindu la shuga m'magazi.
2. Chepetsa kuchuluka kwa zinthu zopangidwa ndi ufa ndi mafuta ophikira muzakudya.
3. Yesani kuchepetsa mowa. Mowa umatha kukweza kwambiri kuchuluka kwa glucose m'magazi, kenako ndikuwugwetsa ku mfundo zosafunikira, zomwe ndizopatsanso shuga.
4. Pewani zakumwa zoziziritsa kukhosi.
5. Idyani nyama yokhala ndi mbali yamasamba yamasamba.
6. Pitani m'masewera ndikupita zina.
7. Osamadya kwambiri komanso osagwiritsa ntchito zakudya zopatsa mphamvu kwambiri asanagone.

Zakudya zopangidwa bwino kwa anthu odwala matenda ashuga omwe ali ndi zinthu za GI zimathandizira kuti shuga azitha komanso kuchepetsa mwayi wamavuto owopsa.

Kodi chiwopsezo cha kudya kwambiri shuga?

Kugwiritsa ntchito shuga molakwika kumabweretsa zotsatirapo zomvetsa chisoni kwa thupi monga:

• kusokonezeka kwa insulini komanso matenda ashuga,
• kumverera kwamuyaya kwanjala komanso chifukwa chake - kunenepa kwambiri komanso kunenepa kwambiri, makamaka kwa azimayi,
• Matenda amkamwa, yomwe imadziwika kwambiri ndi caries,
• kulephera kwa chiwindi
• khansa ya kapamba
• kuthamanga kwa magazi
• matenda a impso
• matenda a mtima
• kuchuluka kwa michere yokwanira m'thupi,
• gout.

Zachidziwikire, ndizokayikitsa kuti munthu wamba yemwe samadwala matenda a shuga tsiku lililonse amayang'ana kuchuluka kwa shuga m'magazi. Koma ndibwino kwa aliyense wa ife kudziwa zomwe zimawonetsa kuwopsa kwake:

• kukodza pafupipafupi,
• pafupipafupi komanso kwanthawi yayitali
• kupuma mseru komanso kusanza,
• kuthamanga kwa akavalo

• mavuto ndi kumveka bwino komanso kuyang'ana m'maso,
• kufooka kwathunthu ndi kutopa,
• kamwa yowuma ndi ludzu
• kulakalaka kophatikizana ndi kumangokhala ndi njala,
• kusakhazikika
• kuchuluka kwa manja ndi mapazi,
• kupezeka kwa khungu kuyabwa, dermatitis, furunculosis
• m'malo motalika, machiritso apang'onopang'ono,
• pafupipafupi zotupa za wamkazi, ziwopsezo zopanda pake mu nyini mwa akazi ndi kusabereka kwa amuna.

Mukaphunzira zambiri zokhudzana ndi shuga wambiri m'mavidiyo otsatirawa:

Ndi zakudya ziti zomwe zimawonjezera shuga?

Asayansi adachita kafukufuku ndikuwonetsa kuti munthu wamba, osakayikira izi, amadya supuni pafupifupi 20 za shuga tsiku lililonse, ngakhale kuti madokotala ndi akatswiri amalimbikitsa kuti asapitirire supuni zinayi! Izi zimachitika chifukwa sitimawerenga kawirikawiri phukusi. Ndi zakudya ziti zomwe zimachulukitsa shuga - gome ndi ena mwa iwo lingakuthandizeni kuzindikira:

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Mlozera wa glycemic ndi nambala yomwe imakuthandizani kuti mumvetsetse momwe chakudya chodyedwera mwachangu chimasinthidwa kukhala glucose. Zogulitsa zokhala ndi chakudya chofanana zamagalimoto zimatha kukhala ndi mitundu yosiyanasiyana ya glycemic.

GI imapangitsa kuti azitha kusiyanitsa pakati pakupukula pang'ono ("chakudya chambiri") ndi chimbudzi cholimba ("choyipa"). Izi zimakuthandizani kuti mukhale ndi shuga wamagazi pamlingo wokhazikika. Kuchuluka kwa chakudya “choyipa” kochepa m'zakudya, kumachepetsa kwambiri glycemia.

Zizindikiro kutengera ndi shuga:

• 50 kapena kuchepera - otsika (abwino)
• 51-69 - wapakatikati (wapansi),
• 70 ndi pamwambapa - kumtunda (koyipa).

Mndandanda wazinthu zina zomwe zili ndi magulu osiyanasiyana a GI:

Zomwe zimachepetsa mphamvu ya shuga.

Zakudya zama GI zolimbitsa thupi zimathandizanso kwambiri shuga. Maswiti monga marmalade, zoumba zouma ndi zouma zouma sizifunikira kugwiritsidwa ntchito. Mbewu za tirigu za Durum ndi pasitala zimapanga maziko azakudya, kuphatikizapo letesi, zitsamba, nkhaka, radishes ndi tomato.

Gome - Zakudya zamagulu ochulukitsa okhala ndi index yotsika komanso yapakati

Potengera tebulo ili, mutha kupanga zakudya zopezeka pama calories, koma nthawi yomweyo zimakhala ndi mafuta ochulukirapo komanso okhala ndi mavitamini ndi michere yambiri.

Mankhwala ofunikira pakamafunika

Pali chikhalidwe chomwe maswiti a wodwala wodwala matendawa ndi ofunika kwambiri. Kufunika koteroko kumadza ndi hypoglycemia - kuchepa kwakachepa kwa shuga m'magazi (zosakwana 3 mmol / l).

Mkhalidwe umadziwika ndi zizindikiro zotsatirazi:

• chizungulire
• kufooka
• thukuta
• kulephera kudziwa.

Popanda thandizo, hypoglycemia imatha kubweretsa chikomokere, vuto la chiwindi, edema yam'mimba, ngakhale kufa. Zinthu zokhala ndi shuga sizingafanane ndi shuga wochepa, chifukwa popanda iwo mkhalidwe wa wodwala umatha kuwonongeka msanga.

Pazizindikiro zoyambirira za kusowa kwa magazi (kufooka, thukuta, njala), odwala matenda ashuga ayenera kuperekedwa:

• juwiti, tiyi - kapu ya madzi otsekemera ndi wowawasa (mphesa, apulo) kapena kapu ya tiyi wokoma ndi yoyenera
• maswiti - kagawo ka chokoleti kapena maswiti amodzi kapena awiri,
• zipatso zokoma - mutha kupereka nthochi, pichesi, peyala,
• buledi - magawo ochepa a mikate yoyera kapena sangweji.

Ndikofunikira kumvetsetsa kuti odwala matenda ashuga sayenera kusiya mafuta onse. Zakudyazo ziyenera kukhala zabwino, ndipo chakudya chizikhala chosangalatsa. Mfundo zazikuluzikulu za kadyedwe kakakonzedwe ka chakudya, kutengera mtundu wa shuga m'thupi. Ndikofunikanso kuganizira kuchuluka kwa zovuta zamankhwala ochulukirapo. Zakudya zomwe zimachulukitsa shuga wamagazi ndi maswiti ziyenera kuchepetsedwa, ndipo ndibwino kuzisintha ndi zipatso ndi zipatso.

GI ndi chiyani?

Mndandanda wamatumbo a glycemic ndi chizindikiro chokhudzana ndi zovuta zamagulu azakudya mu kusintha kwa shuga wamagazi (omwe atchulidwa kuti shuga). Mafuta okhala ndi index yotsika ya glycemic (mpaka 55) amakamizidwa pang'onopang'ono ndipo amayambitsa kuthamanga kwa shuga m'magazi, chifukwa chake, mongaalamulo, kuchuluka kwa insulin.

Kukulozerako ndikusintha kwa shuga m'magamu awiri atatha kudya shuga. Mafuta a glycemic a glucose amatengedwa ngati 100. Mndandanda wa glycemic wazinthu zomwe zatsalira zikuwonetsera kufananizira kwamphamvu yamafuta omwe amapezeka mwa iwo pakusintha kwa shuga m'magazi chifukwa cha kuchuluka kwa shuga.

Mwachitsanzo, magalamu 100 a buckwheat youma amakhala ndi magalamu 72 a chakudya. Ndiye kuti, akamadya phala la buckwheat lopangidwa kuchokera ku magalamu 100 a Buckwheat wouma, munthu amalandira magalamu 72 a chakudya. Zakudya zomanga thupi mthupi la munthu zimaphwanyidwa ndi ma enzymes kupita ndi glucose, omwe amalowetsedwa m'magazi m'matumbo. Mndandanda wa glycemic wa buckwheat ndi 45. Izi zikutanthauza kuti mwa magalamu makumi awiri ndi awiri amitundu yazowonjezera zopezeka kuchokera ku buckwheat pambuyo maola 2, 72 x 0.45 = 32.4 magalamu a glucose adzapezeka m'magazi. Ndiye kuti, kudya magalamu 100 a buckwheat pambuyo pa maola 2 kumabweretsa kusintha komweko m'magazi a shuga monga kudya magalamu 32.4 a shuga. Kuwerengera kumeneku kumathandizira kudziwa kuti chakudya chofunikira kwambiri ndi chiyani.

Zinthu zina zomwe zimachulukitsa shuga zimafotokozedwa pagome. Monga mukuwonera kuchokera pazomwe zalembedwa, anthu omwe adapitilira chizindikiro ichi ayenera kudya zakudya zopanda mafuta pang'ono ndikupatsa chidwi ndi masamba atsopano osapsa.

Mutha kudziwa zambiri zokhudzana ndi shuga omwe ali oletsedwa mu kanema pansipa:

Zomwe ndizosatheka kwenikweni kwa matenda ashuga

Kuti tipeze malingaliro enieni pazomwe zimachulukitsa shuga wamagazi, tidagawa zinthuzo m'magulu ndikulemba mndandanda:

• Mitundu yosiyanasiyana yophika buledi ndi confectionery, ufa wa tirigu wophika kwambiri, makeke, makeke, ndi zina zambiri.
• Pasitala ochokera m'makalasi apamwamba kwambiri a tirigu, Zakudyazi, vermicelli.
• Mowa ndi mowa.
• Soda ndi shuga.
• Mbatata pafupifupi mu mitundu yake yonse: yokazinga, yokazinga ndi tchipisi, yophika.
• Masamba ophika: kaloti, beets, dzungu.
• Maphala ndi chimanga: semolina, mpunga, mapira ndi tirigu.
• Chakudya chofulumira pamitundu yonse ndi mawonekedwe ake.

• Zipatso zouma: zouma ndi masiku.
• Zipatso zokoma: mango, papaya, nthochi, chinanazi, vwende ndi chivwende.
• Zakudya zamafuta: mayonesi, squash caviar, mbale yokazinga mu mafuta ambiri.

Zakudya zomwe zimatha kudya shuga wambiri:

• Zinthu zamkaka zomwe zimakhala ndi mafuta ambiri: tchizi zosiyanasiyana, kirimu ndi batala, kirimu wowawasa ndi tchizi cha kanyumba koposa mafuta 15-20%.
• Zipatso: mphesa, yamatcheri ndi yamatcheri, maapulo, mphesa, kiwi, Persimmons.
• Mwatsopano ndi kufinya zipatso ndi mabulosi timadziti.
• Zaamphaka okhathamira ndi mchere wamasamba ndi zipatso.
• Nyama yamafuta ndi nsomba, caviar.
• Zopangidwa kuchokera ku nyama zokhala ndi mafuta ambiri: ma pastes, masoseji, masoseji, zakudya zamzitini, mafuta anyama, kuwaza, ham ndi ena.
• Madzi a phwetekere, beets ndi tomato watsopano.
• Nyemba (zagolide ndi zobiriwira).
• Mbale: oatmeal, barele, buckwheat, barele, mpunga wopanda bulawuni.
• Rye ndi mkate wina wonse (makamaka wopanda yisiti).
• Dzira yolk.

Kodi anthu angadye chiyani ndi shuga wambiri?

Akatswiri amatcha izi:

• Mitundu yosiyanasiyana ya kabichi: kabichi yoyera, nthambi za Brussels, kolifulawa, broccoli.
• Letesi.
• Zamasamba: nkhaka, biringanya, tsabola wobiriwira wobiriwira, udzu winawake.
• Soya, mphodza.
• Zipatso: maapulo, ma apulosi, mphesa, sitiroberi, mabulosi abulu, mabulosi akuda, yamatcheri ndi rasipiberi, mandimu ndi masamba ena ambiri ndi zipatso zomwe zimawonjezera shuga m'magazi.

Kodi fructose ndi mdani wobisika?

Kodi mumaganiziranso kuti fructose ndi gawo limodzi la zakudya zabwino? M'masitolo apamwamba, m'masitolo ogulitsa pa intaneti, malo ogulitsira ... Inde, kulikonse kuli malo owerengera azakudya zopangidwa ndi fructose ndipo izi, ndizachidziwikire. Fructose kwenikweni siyimayambitsa insulini, ndiko kuti, sichulukitsa kuchuluka kwa shuga ndi insulin yamagazi, pomwe imakoma kuposa shuga. Koma sayansi siyimilira ndipo kafukufuku wambiri akuwonetsa kuti fructose imadziwika ndi thupi lathu ngati chinthu choopsa! Iyo, mosiyana ndi glucose, sigwiritsidwa ntchito ndi minofu, ubongo ndi ziwalo zina, koma imatumizidwa molunjika kwa chiwindi, komwe imapukusidwa ndikuwachotsa.

Ndi zochulukirapo za fructose (ndipo gwero silopeza zinthu zapadera zokha, koma zipatso, zipatso zouma, uchi!):

• gawo lina limasandulika kukhala uric acid, yomwe imawonjezera kuchuluka kwa uric acid m'magazi ndikupangitsa kuti gout ipangidwe.
• kunenepa kwa chiwindi kumachitika. Makamaka owoneka bwino pa ultrasound - kuchuluka kwa chiwindi,
• imachulukitsa kukana kwa insulin ndipo imabweretsa matenda a shuga,
• fructose imasinthidwa mwachangu kukhala mafuta kuposa shuga.

Timalongosola mwachidule: kuti muchepetse kuchuluka kwa uric acid ndi chiwindi chamafuta, muyenera kuchepetsa zakudya zomwe muli ndi fructose osazigwiritsa ntchito ngati zotsekemera. Palibe vuto kwa thupi patsiku, simungadye zopitilira 300 zipatso.