Zakudya za matenda a shuga a 2 anthu wamba: menyu

Ngakhale pali mitundu ingapo ya matenda ashuga, matenda ambiri ndi amtundu 2. Chifukwa chake, popewa zovuta komanso kusokonezeka komwe kumagwira ntchito ziwalo zamkati, akatswiri azakudya amalimbikitsa kuti asanyalanyaze zakudya zoyenera, osankha zakudya zopatsa thanzi monga chakudya cham'mawa, nkhomaliro, chakudya chamadzulo ndi chakudya. Kupatula apo, menyu wotereyu amathandizira kuyamwa kwa glucose ndi insulin, kupewa kuwonongeka kwa mkhalidwe wa wodwalayo komanso kukula kwa hyperglycemia.

Kupanga chakudya choyenera sikophweka monga kumawonekera poyamba. Chifukwa chake, atafufuza kwambiri asayansi, akatswiri azakudya adapereka njira yawo kwa odwala matenda ashuga, kuwalimbikitsa kudya zakudya zotsika mtengo. Zakudya za anthu odwala matenda ashuga a mtundu wachiwiri zimachokera pakumwa kwa zakudya zopatsa thanzi komanso zakumwa, zomwe zimafunikira kukhutitsa thupi, kuwongolera mulingo wa mamol / l, kusangalala komanso mkhalidwe wamtundu wonse.

Kufotokozera ndi tanthauzo

Monga zakudya zina zilizonse, njira ya matenda ashuga yachiwiri yomwe amawerengetsera bajeti ya mabanja ya anthu wamba ndiyopadera ndipo ndi yothandiza mwanjira yake. Ikafuna kuwongolera kuchuluka kwa glucose m'mwazi ndi mayamwidwe ake. Zogulitsa zomwe zimaperekedwa muzakudya zake zimaphatikizidwa mu gulu la glycemic index, lomwe mulingo wake sukula kuposa mayunitsi a 45-65.

Tsoka ilo, zoyipa za dongosololi zilipo. Yaikulu - njira yochepetsera thupi imatchulidwa kuti ndi yoyenera, chifukwa chakuti menyu mumakhala zakudya zapansi zopatsa mphamvu 90%, mbale ndi zakumwa. Maswiti, zakudya zamafuta ndi okazinga, kusungidwa kunyumba ndikukonzekera, zonse zonunkhira ndi mchere, zakudya sizitanthauza ndipo sizimaphatikizapo konse. Izi zikutanthauza kuti ndizovuta kwa aulesi, makamaka kwa iwo omwe alibe mphamvu kwambiri.

Mndandanda wazinthu zololedwa ndi zoletsedwa

Kuwongolera kuchuluka kwa zakudya zomwe amadya komanso zopatsa mphamvu, kumalimbikitsidwa kusunga zolemba zanu. Kudzakhala kofunikira kuti mulembe kuchuluka ndi kulemera kwa chakudya chomwe chimasankhidwa monga mbale yayikulu kapena zakudya.

Mndandanda wazakudya zomwe zimatha kudyedwa m'moyo wonse, osagwirizana ndi zovuta zilizonse:

• Zakudya zomanga thupi (zitsamba zatsopano, zipatso (kupatula mphesa ndi nthochi), masamba ndi mbewu monga chimanga
• mankhwala alionse wowawasa ndi mkaka mumitundu yopanda mafuta kapena wamafuta ochepa 1% (mkaka, kefir, tchizi chanyumba),
• mitundu ya nkhuku ndi nsomba zamafuta ochepa,
• nkhuku yophika kapena yonyowa, ng'ombe, kalulu ndi mtundu wina, wopanda khungu,
• pasitala wolimba
• buledi wakuda wokhala ndi chinangwa komanso wopanda,
• buledi wambiri
• Mwatsopano kufinya msuzi
• tiyi wobiriwira, yoyera ndi yakuda,
• Hibiscus tiyi
• khofi wakuda komanso wobiriwira,
• maswiti a anthu odwala matenda ashuga pang'ono.

Ngakhale kuti poyang'ana koyamba zikuwoneka kuti mndandandawo suukwanira, kuthekera kuphika ndikuganiza bwino, mutha kupanga mbale zapadera tsiku ndi tsiku zomwe sizili zofanana. Chofunikira kwambiri musaiwale kuti sadzifotokoza okha:

• osakongoletsedwa, zonunkhira komanso kusuta,
• monga zosakaniza siziphatikizidwa: pasitala wozikidwa pa mitundu yofewa, semolina, mpunga, mafuta msuzi wamafuta ndi mkaka (wowawasa kirimu, mayonesi, ryazhenka, tchizi zokhotakhota, zopaka zokhazokha, yoghurts zachilengedwe), makeke aliwonse ndi makeke, masoseji, mafuta nsomba ndi nyama, khungu la nkhuku yokazinga ndi yophika, zina zowonjezera mu viniga ndi ketchup, batala.

Nthawi yochuluka bwanji yokuomerera pachakudya?

Mosiyana ndi matenda ena, matenda ashuga a 2 samachiritsidwa, koma amangokhidwa kwa moyo wonse. Chifukwa chake, zakudya zamafuta zimalemekezedwa ndikusinthidwa nthawi zonse, kuphatikiza ndi masewera olimbitsa thupi opepuka. Zabwino koposa zonse, ngati nthawi yopumula ya tsiku ndi tsiku, nkhomaliro, ndi chakudya, zili ndi chuma chokwanira, chokhala ndi minerals, mapuloteni, ndi mavitamini.

Monga chakudya cham'mawa, ndikofunikira kusankha zakudya zopatsa mphamvu zama protein ndi mapuloteni (oatmeal omwe ali ndi zipatso zatsopano kapena zipatso zouma, omele mapuloteni kapena mazira a nkhuku yophika, tchizi chochepa cha kanyumba tchizi kapena kanyumba tchizi casserole). Chakudya chamasana, mumatha kudya msuzi wamasamba pamsuzi wankhuku yotsika mafuta, nyama yophika masamba, nyama yophika yophika, biringanya wowotchera ndi tchizi mu uvuni, squash ndi zikondamoyo za kabichi, saladi yamatumbo atsopano ndi nkhaka, zokometsera mafuta beets ndi kaloti, komanso mbale zina zambiri zochokera pazakudya zochepa zopatsa mphamvu. Pakudya kwamadzulo, ndibwino kukonda zakudya zopepuka, zosafunikira m'mimba, monga tchizi chamafuta pang'ono ndi zoumba, saladi yazipatso ndi 1% kefir, dzungu lophika, ndi maapulo ophika mu uvuni.

Zakudya za Type 2 shuga kwa anthu wamba, pafupifupi menyu

Kuti patsiku logwirira ntchito komanso kumapeto kwa sabata kumatha kumva kukomoka, kusangalatsidwa kwamphamvu komanso kusangalala, sizingakhale bwino kuphatikiza mapuloteni, mafuta ndi chakudya china chilichonse motere: mapuloteni 35%, chakudya 50%, mafuta 15%.

Njira yoyamba

M'mawa, mphindi 20 mutadzuka: tiyi wobiriwira ndi piritsi limodzi la xylitol (sweetener), mapira ndi mapira ndi zoumba kapena mtedza (mwakufuna), dzira la nkhuku yophika.

Zosadya: apulo wobiriwira, khofi wakuda wopanda shuga (mutha kuwonjezera mkaka wa skim).

Kwa nkhomaliro pa 13-00-14-00: msuzi wamasamba kuchokera ku Zakudyazi zolimba, 100 g wa ng'ombe yophika kapena 2-cutlets ya nkhuku yophika kuphika pang'onopang'ono kwa banja.

Zosakhazikika: Kefir wopanda mafuta kapena mwatsopano wokhathamiritsa madzi 200 ml.

Madzulo pa 17-00: zipatso kapena masamba puree, masamba aliwonse, 50 g a zipatso zouma.

Njira yachiwiri

Chakudya cham'mawa: mafuta omwera a mazira awiri a nkhuku, 1/2 mphesa, osati tiyi wakuda wopanda piritsi limodzi lokoma.

Zosadya: mwatsopano phwetekere.

Chakudya chamasana: msuzi wokhala ndi masamba a nyama, buwheat kapena mkate wa rye wokhala ndi tchizi kapena tchizi.

Zakudya zokhazokha: saladi wa zipatso, kapu ya kefir wopanda mafuta.

Chakudya chamadzulo: kabichi wokometsedwa, masamba a buckwheat, nkhaka zatsopano.

Njira yachitatu

M'mawa pa 8-00: phala la buckwheat ndi mkaka wowoneka bwino, karoti watsopano kapena madzi a dzungu.

Osaneneka pa 11-00: tiyi wakuda wokhala ndi sweetener, dzira lowiritsa.

Kwa nkhomaliro pa 14-00: mkaka kapena msuzi wa pea, chidutswa cha ng'ombe yophika.

Chakudya chamadzulo: zipatso zilizonse, 1% tirigu wopindika.

Zakudya zomwe akufuna kuchita zimatha kuphatikizidwa wina ndi mnzake m'malo, ndikupanganso chakudya panu, kutsatira mndandanda wazinthu zovomerezeka (onani pansipa).

Ndemanga ya zakudya za anthu odwala matenda a shuga 2

• Valeria, wazaka 36

Kodi matenda ashuga a 2 ndi otani, ndikudziwa ndekha! Chifukwa chake, ndimatsatira zakudya zomwe zimapangidwira anthu wamba. Menyu yake imakhala ndi zakudya zosavuta zomwe mungagule m'sitolo pamtengo wotsika mtengo.

Adotolo adandiuza kuti kudya zakudya ndizovomerezeka ... chifukwa chake, palibe chomwe chikuyenera kuchita, muyenera kutsatira malangizo.

Ngakhale ndili ndi zaka zambiri, ndakhala ndikupezeka ndi mtundu wa matenda a shuga a 2, omwe amayenera kuyang'aniridwa tsiku ndi tsiku. Mankhwalawa adaphatikizanso menyu yazakudya zomwe zimadalira zakudya zochepa zama calorie. Ndikovuta kwambiri kumamatira, motero nthawi zina ndimakhumudwitsa ...

Ngakhale kukhala ndi matenda ngati matenda ashuga ndizovuta, mumazolowera pakapita nthawi. Chachikulu ndichoti muphunzire kuphika chakudya choyenera chomwe chidzagwirizana ndi banja lonse.

Mfundo zoyambirira za kadyedwe 2 a shuga

Pansipa tikulemba zofunika zazikulu za zakudya zomwe zimayambitsa matenda ashuga:

• calorie kudya kuyenera kulingana mwachindunji ndi mphamvu zamagulu a anthu, kuwerengera zaka za thupi, kulemera kwa thupi, ntchito, jenda,
• kufunikira kwakukulu kumayikidwa pazotsatira zogwirizana za zinthu: mapuloteni - mafuta - chakudya = 16% - 24% - 60%,
• Zakudya zoziziritsa kukhosi, zomwe zimasinthidwa ndi m'malo mwa shuga, zimachotsedwa kwathunthu kuzakudya.
• zakudya ziyenera kulemezedwa ndi kufufuza zinthu, mavitamini, michere yazakudya,
• kuchuluka kwa mafuta a nyama kumadulidwa pakati
• muyenera kudya pang'ono pokha molingana ndi boma, ndiye kuti, tsiku lililonse nthawi imodzi.

Mukamalemba mndandanda wazakudya za mtundu wa matenda ashuga a 2, muyenera kuwerengera kuchuluka kwa chakudya. Pachifukwa ichi, dongosolo lama mkate lidapangidwa: gawo limodzi la mkate ndi 10-12 g ya chakudya. Chakudya chimodzi sichikhala ndi mikate yoposa 7.

Lembani mndandanda wazakudya ziwiri za anthu odwala matenda ashuga

Zakudya za 1500 kcal, magawo 12 a chakudya chamafuta zimawoneka motere:

• kadzutsa koyamba pa 7.30 - magawo awiri a tchizi wolimba kapena soseji yotsika mafuta, theka kapu ya phala yophika, mkate wa 30 g,
• nkhomaliro 11 koloko - zipatso 1, mkate wama gramu 30, soseji kapena tchizi wolemera 30 g,
• Chakudya chamadzulo cha 14 oveni chimakhala ndi chidutswa cha mkate wa 30 g, msuzi wa kabichi yamasamba, chidutswa cha nsomba, nyama yanyama kapena soseji ziwiri, kapu ya chimanga chophika,
• mkati mwa chakudya chamadzulo masana pa zakudya zamtundu wa 2 matenda ashuga 17 koloko timakhala ndimakumwa otsekemera ndi kapu ya kefir, tchizi chamafuta osachepera 90 g,
• chakudya choyamba pa ma 20 oveni chimakhala ndi chidutswa cha mkate mu 30 g, theka la kapu yophika, dzira limodzi, kapena bowa, kapena mipanda ya nyama, kapena nyama yowotcha nyama mu 100 g,
• Chakudya chachiwiri pa 23 oveni chikuphatikiza ndi 30 g ya soseji yamafuta ochepa, kapu ya kefir yokhala ndi mkate.

Kusinthana ndi Mtundu Wathu wa Matenda a shuga

Choyamba, muyenera kuchotsa zinthu zomwe zimakukhumudwitsani. Izi zimaphatikizapo maswiti, makeke, ndi makeke. Mbale yokhala ndi zipatso zololedwa ndi zipatso ziyenera kuonekera, ndipo mufiriji - kudula kaphala kamtengo, tsabola wokoma, nkhaka ndi kaloti.

Mbale yanu iyenera kukhala ndi magawo awiri, imodzi ili ndi masamba. Gawo lina limagawika pawiri: gawo lina limadzaza ndi mapuloteni, ndipo linalo ndimaphatikizidwe amakankhidwe. Ngati mumadya zakudya zama protein pamodzi ndi zakudya zama protein kapena zochepa zamafuta pang'ono, shugayo amakhalabe pomwepo.

Mukamadya matenda amtundu wa shuga wachiwiri, kuti shuga asathenso, samalani ndi zosowa zanu: zosaposa 150 g za buledi, kapena 200 g ya mbatata, mpunga, pasitala, patsiku, ndipo kupatsa zipatso zatsiku ndi tsiku ndi 30 g. Imwani madzi amchere komanso osapsa, khofi, tiyi, mkaka, timadziti tisanadye.

Ngati mungaganize zomata, ndiye ikani oatmeal m'malo mwa mkate, kabichi yoboola, zitsamba zatsopano, kaloti mu nyama yoboola. Sinthani mpunga woyera wopukutidwa ndi mitundu yosasenda, mafuta a soseji - avocado, m'malo mwa muesli ndi chinangwa ndi oatmeal.

Ngati zikukuvutani kuzolowera masamba osaphika, kuphika nyama yophika pa kaloti, beets ndi nyemba. Kuphika masamba mu uvuni, kuphika vinaigrette, saladi ofunda, stews. Ngati ilibe nthawi, ndiye kuti mugule masamba osakaniza.

Choletsedwa ndikulola zakudya zamtundu wa 2 shuga

Zakudya zopimira za mtundu wa matenda a shuga 2 zimaphatikizapo zakudya zotsalazo:

• mbale za nyama yamwana wamchere, ng'ombe, kalulu, nkhuku, nkhuku yofanizira kapena yophika,
• kuwaza msuzi wofowoka wa nsomba kapena nyama, chodzikongoletsera cha masamba kangapo pamlungu,
• Zakudya zamafuta ochepa ngati nsomba zamkati, nsomba za pike, carp wamba, nsomba ya safoni, yophika ndi yophika,
• mbale zakumaso ndi masamba azakudya zosaphika, zophika, zophika,
• mazira osaposa awiri patsiku,
• mbale zamkati ndi mbale za nyemba, chimanga, pasitala yochepa, kwinaku mukuchepetsa kuchuluka kwa buledi
• okoma ndi wowawasa, zipatso zotsekemera - mandimu, malalanje, maapulo a Antonov, cranberries, currants ofiira, etc. Chovomerezedwa mpaka 200 g patsiku,
• yogati, kefir, kanyumba tchizi mpaka 200 g patsiku, mkaka mwachilolezo cha dokotala,
• khofi wofooka, tiyi wokhala ndi mkaka, timadziti kuchokera ku zipatso, zipatso, phwetekere,
• msuzi wamkaka, msuzi wopanda zonunkhira pa msuzi wa masamba wokhala ndi mizu, puree ya phwetekere, viniga,
• masamba ndi batala mu kuchuluka kosaposa 40 g patsiku,
• ndikofunikira kuyambitsa msuzi wa rosehip ndi yisiti yotsekera m'zakudya kuti muzikhala ndi mavitamini ndi mchere.

Zakudya za matenda ashuga amtundu 2, kuti shuga asathenso, zimaletsa zotsatirazi:

• mchere, zokometsera, zonunkhira, mbale zakusuta ndi zodyera, nkhumba ndi mafuta a mutton,
• chokoleti, maswiti, makeke osiyanasiyana ndi zina zowonjezera, uchi, kupanikizana, ayisikilimu ndi maswiti ena,
• mpiru ndi tsabola
• mowa
• shuga
• mphesa zouma ndi zatsopano, nthochi.

Awa ndi malingaliro abwino othandizira odwala matenda ashuga. Khalani okondwa komanso athanzi!

Zakudya 9 zamtundu wa 2 shuga: mndandanda wamlungu

Zakudya 9 zamtundu wa 2 shuga: mndandanda wa sabata ungakhale wosavuta kuphatikiza ngati mukudziwa zoyambirira za zakudya zotere. Matenda a shuga amapezeka chifukwa kapamba sangatulutsenso insulin. Ndiye timadzi timeneti timene timagwira ntchito yoonetsetsa kuti shuga wambiri amalowa m'magazi ndipo umatengedwa ndi thupi.

Chifukwa chake, zakudya nambala 9 za odwala matenda ashuga, choyambirira, kupatula shuga.

Pokhapokha pa zakudya zoyenera za anthu odwala matenda ashuga, kuwerengetsa kwama calories tsiku lililonse ndikofunikira. Inde, ngati dokotala atha kuwerengera kuchuluka kwa zopatsa mphamvu zomwe wodwala amafunikira pamaphunziro enaake.

Koma zakudya 9 tebulo ndilopezeka paliponse ndipo ndiyabwino kwa onse odwala matenda ashuga.

Zomwe zimapereka kudya patebulo lachisanu ndi chinayi:

• Sintha shuga m'magazi
• Kuchepetsa thupi

Zofunika! Ngati wodwala matenda ashuga samasinthasintha zakudya zake, ndiye kuti palibe chithandizo, ngakhale ndi mankhwala abwino kwambiri, chingakuthandizeni kukhazikitsidwa kwakanthawi ndikumva bwino.

Momwe mungapangire menyu

Monga gawo la polojekiti yathu, mutha kupeza mndandanda wazakudya 9 zamtundu wa 2 shuga sabata limodzi, kutsitsa maphikidwe ndikuphika mbale zosangalatsa tsiku lililonse. Ndi zakudya zoyenera, ndikotheka kukhazikitsa njira za metabolic m'thupi.

Malamulo oyipa azakudya:

• 1. Idyani pang'ono, osachepera kasanu patsiku. Yesani kudya nthawi yomweyo tsiku lililonse,
• 2. Ntchito sizikhala zazikulu,
• 3. Chakudya chomaliza chimayenera kukhala pafupifupi maola awiri munthu asanagone.
• 4. Kuphika ndikofunikira pakuwotcha kapena kuwotcha, kuphika mu uvuni,
• 5. Wokazidwa ndi kusunthidwa uyenera kutayidwa kwathunthu.
• 6. Shuga kuti muthe, ngati nkotheka, onanso mchere,
• 7. Pakatikati pa ma calories tsiku lililonse sayenera kupitilira 2500 kcal,
• 8. Zakudya zoyambirira zitha kuphikidwa kokha msuzi wachiwiri, wamafuta ochepa,
• 9. Mutha kuwonjezera mbatata ku soups ndi borscht. Koma ndikofunikira kudula masamba abwino awa ndikawawiritsa kwa pafupifupi maola awiri m'madzi (sinthani madzi mphindi 30 zilizonse),
• 10. Kuthetsa mowa ndi ndudu kwathunthu,
• 11. Idyani michere yambiri, yomwe imayambitsa kunyamula koyenera kwamafuta,
• 12. Porridge ikhoza kudyedwa, koma ndi bwino kuti isaphike, koma utsi mu thermos. Chifukwa chake adzagonjetsedwa pang'onopang'ono, zomwe zimakhudza kagayidwe.
• 13. Ndikofunika kumwa tsiku lililonse theka ndi malita a madzi abwino ndi zakumwa zina zololedwa ndi zakudya,
• 14. Zipatso ndi zipatso zimatha kudyedwa wowawasa

sizosavuta kusindikiza, chifukwa pali zoletsa zambiri ndi malamulo osiyanasiyana poyang'ana koyamba. Koma mfundo zonse pamwambazi zimagwira pa kudya mokwanira komanso kudya moyenera, komwe sikulimbikitsidwa kwa odwala matenda ashuga okha, koma kwa munthu aliyense. Zakudya zotere popanda zakudya zina zowonjezera zimathandizira kuchepetsa kulemera.

Ndi zakudya ziti zomwe ndingadye pazakudya 9

• Kabichi ndi zukini, kaloti ndi tsabola, zipatso zamkaka zilizonse, • Zonenepa zilizonse, • Zipatso zamphesa ndi zipatso, • Buckwheat, ngale barele, oatmeal ndi mapira, • Zinthu zamkaka, koma ndi mafuta ochepa, mitundu ya nyama, nsomba ndi nkhuku,

Zoletsedwa:

• Zinthu zonse kuchokera ku ufa wa tirigu, • shuga ndi zinthu zonse zomwe zingapezeke, • Zinthu zomalizidwa ndi soseji,

Kupanga maphikidwe okoma

Yakwana nthawi yoti mulankhule za zakudya zosangalatsa sabata lililonse za mtundu 9 wa matenda ashuga a 2. Pangani zakudya kukhala zosangalatsa komanso zosiyanasiyana.

Zofunika! Mwachitsanzo, zosankha zimaperekedwa chifukwa cha zakudya zazikulu zitatu patsiku, koma onetsetsani kuti mukukumbukira zazakudya zazing'ono. Pa iwo mutha kugula yogurt yachilengedwe yopanda mafuta, zipatso wowawasa ndi masamba, zipatso.

Samalani kwambiri Zakudya za buckwheat ndi kefir kwa sabata (ndemanga).

Lolemba:

1. Chakudya cham'mawa. Zucchini fritters, zonona wowawasa wopanda mafuta, tiyi. 2. Chakudya chamasana: Nyemba borsch, mkate wa chinangwa, puree ya dzungu. 3. Chakudya chamadzulo: Kanyumba tchizi casserole, cutlet ya nkhuku, phwetekere.

Lachiwiri:

1. Chakudya cham'mawa: Porridge mu mkaka ndi mapira, chicory. 2. Chakudya chamasana: Msuzi wokhala ndi masamba a nyama, phala yochokera ku balere, saladi wokhala ndi mitundu ingapo ya kabichi. 3. Chakudya chamadzulo: Kabichi yokhotakhota yophika phwetekere, chidutswa cha nsomba yophika.

Lachitatu:

1. Zipatso za oatmeal ndi stewed. 2. Msuzi ndi mapira ndi nyama yankhuku, kagawo ka mkate wa chinangwa, kabichi yoyera schnitzel. 3. Zakudya za masamba, nkhuku yophika, zipatso zophika zophika m'madzi otentha.

Lachinayi:

1. Zukini caviar, yogati wachilengedwe ndi dzira lophika. 2. Msuzi wa soreli wowawasa kirimu wowawasa, nyemba mu phala la phwetekere ndi bowa. 3. Buckwheat ndi nkhuku, anyezi ndi kaloti, saladi kabichi.

Lachisanu:

1. Porridge ndi mapira, mugamu wa koko. 2. Msuzi ndi nandolo, zrazy ndi tchizi ndi nyama. 3. Casserole yozizira pa nkhuku yokhala ndi minofu ndi kolifulawa.

Loweruka:

1. Buckwheat phala ndi chicory. 2. Msuzi pumpkin puree, mazira awiri ndi saladi wokhala ndi nkhaka zatsopano. 3. Maboti a Zukini odzaza ndi nyama yoboola.

Lamlungu:

1. Omelet, zakudya odzola, koko. 2. Masamba a borsch ndi bowa. Saladi ndi zamadzi zam'madzi, nsomba zophika ndi masamba. 3. Tsabola wokhala ndi nyama ndi masamba. Tsopano ndikosavuta kumamatira ku zakudya 9 zamatenda a 2: mndandanda wa sabata umapangidwira kuti uzindikiritsa zinthu zonse zofunikira za chakudya chamagulu. Onetsetsani kuti mwakhazikitsa chizolowezi chodya bwino, izi zimangokulitsa thanzi!

Mtundu wachiwiri wa matenda ashuga: mndandanda wamlungu

Ndi matenda 2 a shuga, kusokonezeka kwa metabolic kumachitika, chifukwa chake thupi silitenga shuga.

Mu shuga osadalira insulin, kudya moyenera komanso moyenera kumathandizira kwambiri, njira yofunika kwambiri yothandizira matenda amtunduwu, popeza matenda amtundu wa 2 amapangidwa makamaka motsutsana ndi kunenepa kwambiri.

Munthawi yayitali komanso matendawa amadwala, zakudya zimaphatikizidwa ndi kugwiritsa ntchito mapiritsi ochepetsa shuga komanso kuchita masewera olimbitsa thupi.

Zomwe zimapatsa thanzi odwala matenda ashuga amtundu wa 2

Popeza shuga yodalira osapatsirana insulin imalumikizidwa ndi kunenepa kwambiri, cholinga chachikulu cha munthu wodwala matenda ashuga chizikhala kuchepa thupi. Mukamachepetsa thupi, kuchuluka kwa glucose m'magazi kumacheperachepera, chifukwa chomwe mungachepetse kugwiritsa ntchito mankhwala ochepetsa shuga.

Mafuta amakhala ndi mphamvu yayikulu, pafupifupi kuchuluka kwa mapuloteni komanso mphamvu ya chakudya. Pankhaniyi, zakudya zama calorie ochepa zimagwiritsidwa ntchito pochepetsa kuthana ndi mafuta m'thupi.

Ndi matenda 2 a shuga, muyenera kutsatira dongosolo lazakudya:

• Patsiku lomwe muyenera kudya chakudya nthawi 5-6, zazing'ono, zazing'ono, makamaka nthawi imodzi,
• Ngati pakumva njala pakati pa chakudya chachikulu, muyenera kudya zakudya zazing'ono, mwachitsanzo, apulo, kapu yamafuta ochepa,
• Zakudya zomalizira siziyenera kupitirira 2 hours musanagone,
• Osadumpha chakudya cham'mawa, chifukwa chithandiza kukhala ndi shuga wambiri tsiku lonse,
• Kuletsedwa kumwa mowa, kumatha kuyambitsa hypoglycemia (kutsika kwadzidzidzi kwa shuga),
• Ndikofunikira kuwongolera kukula kwama servings anu, chifukwa mbale iyi imagawika magawo awiri, masaladi, ma greens (okhala ndi CHIKWANGWANI) amayikidwa mu gawo limodzi m'mapuloteni second owonjezera ndi ma carbohydrate ovuta.

Mtundu wachiwiri wa matenda ashuga

Yokhazikika pamsika wamankhwala:

DiabeNot (makapisozi). Amakhazikitsa shuga komanso amasintha insulin. Mwachilengedwe, palibe amene amaletsa chakudyacho.

Mu bokosi pali mitundu iwiri ya makapisozi (onani chithunzi) yokhala ndi nthawi yosiyanasiyana yochitira. Kashiamu yoyamba imasungunuka mwachangu ndikuchotsa zotsatira za hyperglycemic.

Lachiwiri limatengedwa pang'onopang'ono ndipo limakhazikika pamtundu wonse.

Imwani 2 pa tsiku - m'mawa ndi madzulo.

Malonda omwe adaloledwa akuphatikiza:

• Nsomba zamafuta ochepa, nyama (mpaka 300 gr.), Bowa (mpaka 150 gr.),
• Zochepa mafuta lactic acid zinthu
• Zipatso, masamba, ndi zonunkhira zomwe zimathandizira kuchepetsa shuga ndi cholesterol (maapulo, mapeyala, kiwi, zipatso za mphesa, ndimu, dzungu, kabichi ndi ginger)
• Zakudya monga chimanga, chimanga.

Zinthu zomwe siziyenera kuperekedwa kuchakudya:

• Utsi, confectionery,
• Mafuta amchere, osuta,
• Zakudya zamafuta othamanga (maswiti), zosowa za shuga zimawatha,
• Msuzi wamafuta, batala,
• Zipatso - mphesa, sitiroberi, zipatso zouma - zipatso, nkhuyu, mphesa,
• Carbonated, zakumwa zoledzeretsa.

Mtundu wachiwiri wa matenda ashuga ochepera 2

Kwa odwala onenepa kwambiri, zakudya zamafuta ochepa sizothandiza. M'maphunziro, zidadziwika kuti ngati wodwala matenda ashuga patsiku angadye zosaposa 20 magalamu. chakudya, pakatha miyezi 6 magazi a magazi amatsika, ndipo munthu athe kukana mankhwala osokoneza bongo.

Chakudyachi ndichabwino kwa anthu odwala matenda ashuga omwe amakhala ndi moyo wakhama. Pambuyo pa milungu ingapo yomamatira pazakudya zamankhwala, odwala adawonetsa kusintha kwa kuthamanga kwa magazi ndi mbiri ya lipid.

Zakudya zamagulu ochepa zamagulu ochulukirapo:

1) Gombe lakumwera. Cholinga chachikulu cha zakudya zotere ndizophunzira kuthana ndi vuto la njala, kutsitsa thupi. Gawo loyambilira la zakudya limaphatikizapo zoletsa zina, amangololedwa kudya mapuloteni komanso masamba ena. Mu gawo lotsatira, pamene kulemera kunayamba kutsika, zinthu zina zimayambitsidwa. Izi zikuphatikiza: zovuta za chakudya chamagulu, nyama yopendekera, zipatso, zinthu zamkaka za lactic.

2) Zakudya Zachipatala Mayo. Chopanga chachikulu chomwe chimagwiritsidwa ntchito pachakudya ichi ndi msuzi wowotcha mafuta.

Wokonzedwa kuchokera ku mitu ya 6 ya anyezi, tomato angapo ndi tsabola wobiriwira wobiriwira, mutu wawung'ono wa kabichi watsopano, masamba angapo a msuzi wamasamba ndi gulu la udzu winawake.

Msuzi wophika uyenera kukonzedwa ndi tsabola wowotcha (cayenne, tsabola), chifukwa cha izi mafuta madipoziti nawonso amawotchedwa. Mutha kudya msuzi woterowo popanda zoletsa, kuwonjezera chipatso chimodzi panthawi.

3) Zakudya za glycemic. Zakudya zoterezi zimathandiza kupewa kusinthasintha kwa shuga m'magazi a shuga. Lamulo lofunikira ndiloti 40% ya zopatsa mphamvu amafunikira kuti alowe m'thupi kuchokera ku zovuta za carbo.

Pazifukwa izi, timadziti timasinthidwa ndi zipatso zatsopano, buledi woyera - tirigu wathunthu, ndi zina zambiri. 30% yama calories ena amafunika kumidyetsa kudzera m'mafuta, chifukwa tsiku lililonse munthu amene ali ndi matenda a shuga a 2 ayenera kudya nyama, nsomba, ndi nkhuku.

Magawo a mkate a 2 shuga

Kuchepetsa kuwerengera kwama calories, kwa anthu omwe ali ndi matenda a shuga a 2, tebulo lapadera linapangidwa, malinga ndi momwe mungawerengere kuchuluka kwa chakudya, limatchedwa mkate unit wa muyeso (XE).

Gome limafanana ndi zinthu zomwe zimapangidwa ndi chakudya, mutha kuyeza chilichonse chomwe mumadya (buledi, apulo, chivwende). Kuti odwala matenda ashuga athe kuwerengetsa XE, muyenera kupeza kuchuluka kwa chakudya pama gramu 100 pa cholembera cha fakitale chogulitsa, kugawa ndi 12 ndikusintha ndi kulemera kwa thupi.

Wodwala matenda a shuga ayenera kutsatira zakudya pamoyo wake wonse. Koma iyenera kukhala yosiyanasiyana komanso kuphatikiza michere yonse, mwachitsanzo:

Loweruka TSATSI

TUESDAY, LERO

WEDNESDAY, SATURDAY

LAMULUNGU

Mitundu yachiwiri yotsatsira shuga

1) Msuzi wa nyemba. Wophika:

• 2 malita a msuzi wamasamba, nyemba zingapo zobiriwira,
• 2 mbatata, Greens, anyezi 1 mutu.

Msuzi umabweretsedwa ku chithupsa, anyezi wosankhidwa bwino, mbatata zimawonjezeredwa. Wiritsani kwa mphindi 15, kenako onjezani nyemba. Mphindi 5 mutawiritsa, thimitsani moto, onjezerani amadyera.

2) Zakudya za ayisikilimu khofi ndi mapeyala. Zidzafunika:

• Malalanje 2, mapeyala 2, 2 tbsp. supuni ya uchi
• Art. spoonful nyemba za koko
• Supuni 4 za ufa wa cocoa.

Grate zest za malalanje awiri pa grater, Finyani msuzi. Mu blender, sakanizani mandimu a lalanje ndi zamkati za avocado, uchi, ufa wa cocoa. Ikani chotsitsa chachikulu mu chikho chagalasi. Ikani gawo la nyemba za cocoa pamwamba. Ikani mufiriji, itatha theka la ora ayisikilimu wokonzeka.

3) Masamba obedwa. Zidzafunika:

• 2 tsabola 2, anyezi 1,
• Zukini 1, biringanya 1, Kubweretsa kabichi yaying'ono,
• 2 tomato, msuzi Wamasamba 500 ml.

Zosakaniza zonse ziyenera kudulidwa mu cubes, kuyikika mu poto, kutsanulira msuzi ndikuyika mu uvuni. Mphodza kwa mphindi 40. pa madigiri 160.

Zakudya za matenda a shuga a 2 - choti ndidye

Chofunika kwambiri ndikuphwanya kagayidwe kazakudya kagayidwe kakang'ono ndi chakudya chapadera. Iyenera kupereka zakudya zokwanira zonse zofunika mthupi la wodwalayo. Ndizofunikira kudziwa kuti mtundu wofatsa 2 shuga wambiri nthawi zina umatha kuthandizidwa pokhapokha ngati mukudya.

Aliyense wodwala matenda ashuga azitha kuwerengera zakudya zomwe zimaperekedwa (malinga ndi matebulo apadera) kupanga mndandanda wazakudya za matenda ashuga. Kuphatikiza apo, madokotala amalimbikitsa odwala kuti azisunga zolemba zam'magawo kuti azindikire zomwe zimayambitsa matenda a hypo kapena hyperglycemia ndikusintha kadyedwe kapena kusintha mankhwalawa.

Zakudya za shuga

Anthu omwe ali ndi matenda a shuga a 2 ayenera kutsatira malangizo awa:

• Simungathe kufa ndi njala, kudya calorie tsiku ndi tsiku kwa akazi sikuyenera kukhala kochepera 1200 kcal, kwa amuna - 1600 kcal. Zambiri zovomerezeka zopatsa mphamvu ziyenera kukambidwa ndi dokotala kapena wazakudya, popeza zimatsimikiziridwa ndi kupezeka komanso kukula kwa kulemera kwakukulu mu wodwalayo ndi zochitika zake zolimbitsa thupi.
• Patulani kwathunthu chakudya chamafuta (glucose, fructose). Amapezeka mu shuga wambiri, maswiti, makeke, chokoleti, uchi, misuzi yazipatso (makamaka masipuni am'madzi) ndi zipatso zina (nthochi, mphesa, ma supimmons, zipatso zouma). Shuga akhoza kulowedwa ndi sorbitol, xylitol ndi zinthu zina zofananira, koma sayeneranso kuzunzidwa.
• Amaloledwa kuphatikiza zipatso ndi zipatso (kupatula zomwe zasonyezedwa pamwambapa) zochepa pazakudya za shuga mellitus - osapitirira 200-300 g patsiku.
• Malo akuluakulu pakudya kwa anthu odwala matenda ashuga a 2 ayenera kuperekedwa kwa zovuta zam'mafuta - chimanga, masamba (dzungu ndilothandiza kwambiri), kuphatikiza mbatata (tikulimbikitsidwa kuti muchepetse kuchuluka kwake). Gwiritsani ntchito mbewu monga chimanga pamlingo wa 3 tbsp. mitundu yaiwisi patsiku, masamba amatha kudya mpaka 800 g.
• Muchepeze kuchuluka kwa mkate womwe umagwiritsidwa ntchito mpaka magawo awiri patsiku, kusankha mitundu yonse ya tirigu.
• Chitani zokonda nyama ndi nsomba. Ndikofunikira kukana masoseji, masoseji, mafuta ophikira, zakudya zamzitini, zinthu zomalizidwa. Ndikulimbikitsidwa kuchotsa mafuta ndi zikopa zooneka kuchokera ku nyama.
• Kutsatira zakudya zamagulu a shuga, muyenera kukumbukira kuti pasitala sangadye mopitilira 2 kawiri pa sabata. Pankhaniyi, muyenera kusankha zinthu zopangidwa kuchokera ku tirigu wa durum.
• Mukadali zakudya, ndikofunikira kuti musaiwale za mapuloteni ammasamba, mwachitsanzo, omwe amapezeka mu nyemba, zakudya za soya.
• Mafuta ophikira a anthu odwala matenda ashuga amalimbikitsidwa kuchuluka kwa supuni 2-3 patsiku.
• Osatengera mazira pachakudya, koma achepetse mpaka 2-3 pasabata.
• Zopangira mkaka zimasankha mafuta ochepa, osagwiritsa ntchito kirimu wowawasa ndi batala.
• Zakudya ziyenera kuwiritsa, kuphika, kuphika.
• Kuphika supu m'madzi kapena nkhuku yachiwiri msuzi (woyamba msuzi uyenera kuwiritsa kwa mphindi khumi ndi zisanu ndikutsitsidwa, chachiwiri uyenera kuphika mpaka wachifundo).
• Anthu omwe ali ndi matenda ashuga amayenera kuyesayesa kuti apange chakudya chamagulu, ndiye kuti, kudya pang'ono, koma nthawi zambiri (nthawi 5-6).

Zitsanzo za anthu odwala matenda ashuga patsiku

Kuwona zakudya zochizira matenda amtundu wa 2, mutha kumamatira ku menyu wosavuta, kusinthanitsa ndi zinthu zina zololedwa.

1. Chakudya cham'mawa - phala la oatmeal, dzira. Mkate Khofi
2. Zokhwasula - yogurt wachilengedwe ndi zipatso.
3. Chakudya chamadzulo - msuzi wamasamba, bere la nkhuku ndi saladi (kuchokera ku beets, anyezi ndi mafuta a azitona) ndi kabichi yabwino. Mkate Compote.
4. Zakudya zazing'ono - tchizi chamafuta ochepa. Tiyi
5. Chakudya chamadzulo - hake wophika wowawasa zonona, saladi wa masamba (nkhaka, phwetekere, zitsamba kapena masamba ena aliwonse amphaka) ndi mafuta a masamba. Mkate Cocoa
6. Chakudya chachiwiri (maola angapo asanagone) - yogati yachilengedwe, apulo wophika.

Malangizowa ndi ofala, popeza wodwala aliyense ayenera kukhala ndi njira yakeyake. Kusankhidwa kwa menyu wazakudya kumadalira thanzi la munthu, kulemera kwake, glycemia, zochitika zolimbitsa thupi komanso kukhalapo kwa matenda oyanjana.

Kuphatikiza pa zakudya zapadera, onse achinyamata ndi achikulire omwe ali ndi matenda ashuga amafunikira masewera olimbitsa thupi. Mu shuga omwe amadalira insulin, izi ndizofunikira kwambiri chifukwa odwala ambiri amafunikira kulemera.

Mtundu wachiwiri wa matenda ashuga: tebulo la mankhwala

Mankhwalawa a shuga, zambiri zimatengera kapangidwe ndi zakudya.Tiyeni tiwone zakudya zomwe mungadye ndi shuga yachiwiri. Gome lazomwe mungathe, zomwe simungathe kuchita, malingaliro othandizira komanso zizindikiro za matenda ashuga, zomwe muyenera kumuwona dokotala ndi - mupeza zonsezi munkhaniyi.

Kulephera kwakukulu ndi njirayi ndikulowerera shuga m'thupi. Matenda a shuga, omwe safuna kuti pakhale insulin m'malo mwake, ndiye njira yofala kwambiri. Amadziwika kuti "osadalira insulini", kapena matenda a shuga.

Nkhaniyi ikulongosola za chakudya chamafuta ochepa a shuga 2. Izi sizili zofanana ndi kalasi ya zakudya zapamwamba 9, pomwe "chakudya chambiri" sichochepa, koma "zochepa" zimatsalira (mwachitsanzo, mitundu yambiri ya buledi, mbewu monga chimanga, mbewu ya mizu).

Tsoka, pamlingo wamakono wazidziwitso za matenda ashuga, tikuyenera kuvomereza kuti tebulo la Diet 9 yapamwamba ndilosakwanira pakukhulupirika kwake kwa chakudya chamafuta. Dongosolo lofewa lamalamulo ili limatsutsana ndi lingaliro la njira ya matenda am'mbuyomu a shuga a 2.

Mvetsetsani chinthu chachikulu chokhudza vuto lanu!

Zomwe zimayambitsa zovuta zomwe zimayambira ndi matenda a shuga a 2 ndizambiri za insulin m'magazi. Kukhazikitsa mwachangu ndipo kwa nthawi yayitali ndizotheka kokha ndi chakudya chokhazikika chama carb, pamene kudya mafuta ochulukirapo kuchokera ku chakudya kumachepetsedwa monga momwe kungathekere.

Pambuyo pokhazikika pazizindikiro ndizotheka kupumula. Imakhudza chimanga chochepa, mbewu zosaphika za muzu, zopaka mkaka - motsogozedwa ndi zizindikiro zamagazi (!).

• Mukufuna kupita molunjika pagome la chakudya?
• Dinani mfundo 3 mndandanda wazomwe zili pansipa. Gome liyenera kusindikizidwa ndikuyika khitchini.
• Ikufotokozera mwatsatanetsatane wa zakudya zomwe mungadye ndi shuga yachiwiri, yomwe imapangidwa mosavuta komanso moyenera.

Pindulani ndi zakudya zamafuta ochepa

Ngati matenda a shuga a mtundu 2 apezeka kumayambiriro, zakudya zotere ndi chithandizo chokwanira. Chepetsa zakudya zamafuta pang'ono! Ndipo simuyenera kumwa “mapiritsi ochepa”.

Kodi kuchepa kwamatenda kagayidwe kachakudya ndi chiyani?

Ndikofunikira kumvetsetsa kuti kusweka kumakhudza mitundu yonse ya kagayidwe, osati chakudya chokha. Zolinga zazikulu za matenda ashuga ndi mitsempha yamagazi, maso ndi impso komanso mtima.

Tsogolo loopsa kwa munthu wodwala matenda ashuga yemwe samatha kusintha kadyedwe kake ndi neuropathy yam'munsi, kuphatikiza zilonda zam'mimba, khungu, matenda atherosclerosis, ndipo iyi ndi njira yolunjika yokhudza matenda a mtima ndi sitiroko. Malinga ndi ziwerengero, mavutowa nthawi zambiri amatenga zaka 16 za moyo wodwala yemwe samalipidwa kwambiri.

Zakudya zoyenera komanso kuletsa kwa nthawi yonse yazokonza thupi kumapangitsa kuti insulini ikhale m'magazi. Izi zimapatsa kagayidwe kolondola mu minyewa ndikuchepetsa chiopsezo chovuta kwambiri.

Mwa njira, metformin - mankhwala omwe amapezeka pafupipafupi mtundu wa matenda ashuga 2 - akuwerengedwa kale m'mabungwe asayansi ngati oteteza wamkulu ku matenda a senile, ngakhale kwa anthu athanzi.

Mfundo zachakudya ndi kusankha zakudya

Kodi mukuopa kuti malamulo oletsa zakudya zanu sangakhale osasangalatsa? Mndandanda wazinthu zovomerezeka za matenda amitundu yachiwiri ndi waukulu. Mutha kusankha kuchokera mmalo okhathamiritsa pakamwa kuti mupeze zinthu zabwino komanso zosiyanasiyana.

Ndi zakudya ziti zomwe ndingadye ndi shuga yachiwiri?

Magulu anayi azinthu.

Nyama zamtundu uliwonse, nkhuku, nsomba, mazira (athunthu!), Bowa. Zotsirizazo ziyenera kukhala zochepa ngati pali zovuta ndi impso.

Kutengera mapuloteni 1-1,5 g pa 1 makilogalamu amalemu.

Muli masamba 500 a masamba omwe amakhala ndi fiber yambiri, mwina yaiwisi (saladi, smoothies). Izi zimapereka chikhazikitso chokhazikika komanso chokwanira kutsuka matumbo.

Osakana kusinthana mafuta. Nenani "Inde!" Kupaka mafuta a mafuta ndi masamba, pomwe omega-6 sioposa 30% (mauwa, mpendadzuwa wotchuka ndi mafuta a chimanga sanena kwa iwo).

• Zipatso zopanda zipatso ndi zipatso zomwe zili ndi GI yotsika

Osapitirira 100 magalamu patsiku. Ntchito yanu ndikusankha zipatso zokhala ndi mndandanda wa glycemic wofika 40, nthawi zina - mpaka 50.

Kuyambira 1 mpaka 2 r / sabata, mutha kudya maswiti a matenda ashuga (kutengera stevia ndi erythritol). Kumbukirani mayina! Tsopano ndikofunikira kuti muzikumbukira kuti zotsekemera zotchuka kwambiri ndizowopsa thanzi lanu.

Nthawi zonse timaganizira za index ya glycemic

Anthu odwala matenda ashuga ndikofunikira kuti amvetsetse lingaliro la "glycemic index" lazinthu. Nambalayi ikuwonetsa momwe munthu amagwirira ntchito mankhwalawo - kuchuluka kwa glucose m'magazi kumakhazikika pambuyo pake.

GI imafotokozedwa pazinthu zonse. Pali magawo atatu a chizindikirocho.

1. High GI - kuchokera 70 mpaka 100. Wodwala matenda ashuga sayenera kupatula zinthu ngati izi.
2. GI wamba imachokera ku 41 mpaka 70. Kugwiritsa ntchito moyenera shuga wambiri m'magazi sikofunikira, osapitirira 1/5 ya zakudya zonse patsiku, muzophatikizidwa bwino ndi zinthu zina.
3. GI Yotsika - kuchokera pa 0 mpaka 40. Izi ndizomwe zimapangitsa kuti munthu azidwala matenda ashuga.

Chimawonjezera chiyani pa GI ya malonda?

Culinary processing ndi "zosafunikira" chakudya (kuthira!), Kugwirizana kwa chakudya chamafuta ambiri, kutentha kwa kudya.

Chifukwa chake, kolifulawa yonyowa sikutha kukhala otsika glycemic. Ndipo mnansi wake, wokazinga mu mkate, samawonetsedwanso kwa odwala matenda ashuga.

Chitsanzo china. Timapeputsa zakudya za GI, kuphatikiza chakudya ndi chakudya chamagulu omanga thupi. Saladi ndi nkhuku ndi avocado ndi mabulosi msuzi - chakudya chotchipa cha shuga. Koma zipatso zomwezi, zomwe zimakwapulidwa mu mafuta owoneka ngati "osavulaza" ndi malalanje, spuni yokha ya uchi ndi kirimu wowawasa - uku ndi kusankha koyipa kale.

Siyani kuwopa mafuta ndikuphunzira kusankha athanzi

Kuyambira kumapeto kwa zaka zana zapitazi, anthu adathamangira kukamenya mafuta mu chakudya. Mawu akuti "palibe cholesterol!" Ndi ana okhawo omwe sakudziwa. Koma kodi zotsatira za nkhondo imeneyi ndi ziti? Kuopa mafuta kunayambitsa kuwonjezeka kwa masoka owopsa a mtima (kugunda kwa mtima, sitiroko, pulmonary embolism) komanso kuchuluka kwa matenda achitukuko, kuphatikizapo matenda ashuga ndi atherosulinosis atatu opambana.

Izi ndichifukwa choti kumwa kwa mafuta a trans kuchokera ku mafuta a masamba a hydrogenated kwachulukirachulukira ndipo kwakhala chakudya chovunda cha skew chopitilira mafuta a omega-6 acids. Chiwerengero chabwino cha omega3 / omega-6 = 1: 4. Koma muzakudya zathu zachikhalidwe, zimafika pa 1: 16 kapena kupitilira.

Ntchito yanu ndikusankha mafuta oyenera. Tsindikani ma omega-3s, kuwonjezera kwa omega-9s, ndikuchepetsa ma omega-6s kukuthandizani kugwirizanitsa chakudya chanu kuti chikhale chamagulu omega athanzi. Mwachitsanzo, pangani mafuta ozizira azitapira ngati mafuta oyambira m'madzi ozizira. Chotsani mafuta okwanira kwathunthu. Ngati kuwaza, ndiye mafuta a kokonati, omwe amalimbana ndi kutentha kwa nthawi yayitali.

Zogulitsa tebulo zomwe mungathe ndipo simungathe

Apanso timasungitsa malo. Mndandanda womwe uli patebulopo suwonetsa kuyang'ana kwazakudya zazakudya zakale (tebulo la Zakudya 9), koma zakudya zamakono zotsika mtengo za shuga 2.

• Kudya mapuloteni abwinobwino - 1-1,5 g pa kg iliyonse ya kulemera,
• Kudya wamba kapena kowonjezera kwamafuta athanzi,
• Kuchotsa kwathunthu maswiti, chimanga, pasitala ndi mkaka,
• Kuchepetsa kwambiri mizu, nyemba ndi zinthu zamkaka zopangidwa mkaka.

Pa gawo loyamba la chakudya, cholinga chanu cha chakudya chamafuta ndizisunga 25-50 magalamu patsiku.

Kuti zitheke, gome liyenera kukhazikika m'khitchini ya odwala matenda ashuga - pafupi ndi zambiri zam'mndandanda wamatenda a mankhwala ndi zinthu zambiri zamaphikidwe.

Kodi sizingadye chiyani ndi matenda ashuga a 2?

• Zinthu zonse zophika buledi komanso tirigu wosayikidwa pagome,
• Ma cookie, marshmallows, marshmallows ndi confectionery ina, makeke, makeke, etc.,

• Wokondedwa, chokoleti osatchulidwa, maswiti, mwachilengedwe - shuga yoyera,
• Mbatata, zakudya zopaka mu mkate, masamba, masamba ambiri, kupatula monga tafotokozera pamwambapa.
• Sakani mayonesi, ketchup, yokazinga msuzi ndi ufa ndi misuzi yonse kutengera izi,
• Mkaka wonenepa, gulani ayisikilimu (aliwonse!), Zinthu zamagulu ogulitsa ovomerezeka "mkaka", chifukwa awa ndi shuga obisika ndi mafuta,
• Zipatso, zipatso zokhala ndi GI yayitali: nthochi, mphesa, yamatcheri, chinanazi, mapichesi, chivwende, vwende, chinanazi,
• Zipatso zouma ndi zipatso zokometsera: nkhuyu, maapulosi owuma, zipatso, mphesa zouma,
• Sitolo, soseji, etc., pomwe pali wowuma, mapadi ndi shuga,
• Mpendadzuwa ndi mafuta a chimanga, mafuta aliwonse oyeretsedwa, margarine,
• Nsomba zikuluzikulu, mafuta am'chitini, nsomba zosuta ndi nsomba zam'madzi, zokhwasula-khwasula zamchere, zotchuka ndi mowa.

Osathamangira kuchotsera zakudya zanu chifukwa cha malamulo okhwima!

Inde, zachilendo. Inde, wopanda mkate konse. Ndipo ngakhale buckwheat sichimaloledwa pa gawo loyamba. Ndipo amayamba kudziwana ndi zakudya zatsopano monga nyemba ndi nyemba. Ndipo amalimbikitsa kusanthula momwe zimapangidwira. Ndipo mafuta amalembedwa zachilendo. Ndipo akuti mfundo yachilendo - "mutha kunenepa, yang'anani wathanzi" ... Kuzindikira kwamtundu wina, koma momwe mungakhalire mukudya.

Khalani bwino komanso motalika! Zakudya zoterezi zitha kukugwirani ntchito mwezi umodzi.

Bonasi: mudzadya zambiri nthawi zambiri kuposa anzanu omwe shuga sinawakakamize, dikirani zidzukulu zanu ndikuwonjezera mwayi wokhala ndi moyo wautali.

Mvetsetsani kuti matenda a shuga a mtundu 2 sangathe kuchepetsedwa. Anthu ambiri ali pachiwopsezo cha matendawa (pakati pawo ndi zakudya zotsekemera ndi ufa, zamafuta osafunikira komanso kusowa kwa mapuloteni).

Koma matendawa amapezeka nthawi zambiri mwa anthu okhwima komanso okalamba, pomwe zofooka zina zimayamba kupangika m'thupi.

Ngati ulamuliro sunatengedwe, shuga amachepetsa moyo ndikuupha asanafike tsiku lomaliza.

Imagunda mitsempha yonse yam'magazi, mtima, chiwindi, singalole kuti muchepetse thupi ndikuwonjezera kwambiri moyo. Sankhani kuchepetsa zakudya zamagulu ochepa! Zotsatira zake zidzakusangalatsani.

Momwe mungapangire bwino zakudya zamagulu 2 a shuga

Mukamapanga zakudya zodwala matenda ashuga, ndibwino kuti mupeze zinthu zomwe zimagwiritsidwa ntchito pothandiza thupi kukhala lopindulitsa kwambiri.

• Kusintha zakudya: kuphika, kuphika, kusenda.
• Ayi - kusenda pafupipafupi mumafuta a mpendadzuwa ndi mchere wowonda kwambiri!
• Tsindikani mphatso za chilengedwe, ngati palibe cholakwika m'mimba ndi m'matumbo. Mwachitsanzo, idyani mpaka 60% zamasamba ndi zipatso zatsopano, ndikusiya 40% pamoto wowotcha.
• Sankhani mitundu ya nsomba mosamala (kukula kakang'ono kotsutsana ndi mercury owonjezera).
• Timawerengera kuwonongeka kwa zotsekemera kwambiri.
• Timalemeretsa kadyedwe kazakudya chamagulu oyenera (kabichi, psyllium, fota yoyera).
• Timalemeretsa zakudya ndi mafuta omega-3 acids (mafuta a nsomba, nsomba zazing'ono zofiira).
• Ayi ku mowa! Ma calorie opanda kanthu = hypoglycemia, mkhalidwe wowopsa mukakhala ndi insulin yambiri m'magazi ndi glucose pang'ono. Kuopsa kukomoka ndi kuwonjezeka kwa njala. M'masiku apamwamba - mpaka kukomoka.

Kodi kudya komanso kangati patsiku

• Gawo la zakudya masana - kuyambira katatu patsiku, makamaka nthawi imodzi,
• Ayi - chakudya chamadzulo! Chakudya chomaliza chokwanira - maola awiri asanagone,
• Inde - ku kadzutsa wa tsiku ndi tsiku! Zimapangitsa kuti insulin ikhale m'magazi,
• Timayamba chakudyachi ndi saladi - izi zimalepheretsa insulini kudumpha ndipo imakwaniritsa mwachangu kumverera kwanjala, komwe ndikofunikira kuti muchepetse kunenepa kwambiri kwamitundu iwiri.

Momwe mungathere tsiku lonse osakhala ndi njala ndikudumphira insulin m'magazi Tikukonzera mbale yayikulu ya saladi ndi 1 chokongoletsera 1 chokhala ndi nyama yophika - kuchokera kuzinthu zonse za tsikulo. Kuchokera ku zakudya izi timapanga chakudya cham'mawa, nkhomaliro, chakudya chamadzulo, chofanana ndi voliyumu. Zakudya zazing'ono (chakudya chamadzulo masana ndi chakudya cham'mawa chachiwiri) kuti musankhe - mbale yamadzi owiritsa (kuwaza ndi mafuta osakanizidwa ndi mandimu), tchizi choko, kefir ndi mtedza wowerengeka.

Makina awa amakupatsani mwayi kumanganso, kuchepa thupi komanso kusakhazikika kukhitchini, ndikulira maliro omwe amapezeka nthawi zonse.

Tafotokoza njira yogwirira ntchito momwe angakhazikitsire zakudya zamagulu ochepa odwala matenda ashuga. Mukawona tebulo lazakudya zomwe mungadye ndi shuga yachiwiri, ndizosavuta kupanga mndandanda wazakudya zosiyanasiyana.

Pamasamba awebusayiti tidzakonzekeranso maphikidwe a anthu odwala matenda ashuga komanso tikambirana za malingaliro amakono pazowonjezera zakudya zamankhwala (mafuta a nsomba a omega-3, sinamoni, alpha lipoic acid, chromium picolinate, ndi zina). Khalani okonzeka!