Shuga wamagazi amalimbikitsa zakudya

Zakudya za fakitale zamasiku ano zimakhala ndi mafuta ochulukirapo komanso mafuta a nyama. Amakhalanso ndi index yayikulu ya glycemic (GI). Chifukwa chakugwiritsa ntchito kwawo, kuchuluka kwa shuga m'magazi kulumpha kwambiri. Ichi ndichifukwa chake ndikofunikira kuti wodwala wodwala matenda ashuga azindikire zakudya zomwe zimawonjezera shuga.

Malamulo Azakudya Zopatsa Thanzi

Anthu omwe ali ndi ma cell a beta omwe amakhala ndi insulin kapena mahomoni opanga ma cell amafunika kuchepetsa kuchuluka kwawo kwa zakudya zomwe zimawonjezera shuga m'magazi. Malamulo otsatirawa amalimbikitsidwanso:

• muchepetsani nyama yotsekemera, makeke, mafuta ophikira,
• osatenga zakumwa zotsekemera za kaboni,
• pewani zakudya zopatsa mphamvu kwambiri musanagone ndipo musamadye kwambiri,
• Idyani zakudya zochepa zamafuta ndi mafuta ophika,
• kupaka nyama yophika masamba,
• kuchepetsa zakumwa zoledzeretsa - mowa umayamba kukweza shuga m'magazi, kenako ndikuwatsitsa ku mfundo zotsutsa,
• kusuntha kwambiri ndikusewera masewera.

Momwe mungagwiritsire ntchito tebulo la GI

Zakudya za anthu odwala matenda ashuga zimapangidwa poganizira glycemic index (GI) ya zinthu. Chizindikiro ichi chimakuthandizani kumvetsetsa momwe glucose amalowera m'magazi atatha kudya. Ukakhala ndi phindu lalikulu, umakhala pachiwopsezo chotenga matenda a hyperglycemia.

Kwa anthu omwe ali ndi matenda ashuga, zakudya zomwe zimaphatikizapo zakudya zomwe zili ndi GI m'munsimu 30 ndizabwino .. Kudya ndi index ya glycemic ya 30 mpaka 70 kuyenera kuyendetsedwa bwino. Chakudya chokhala ndi mndandanda wa mayunitsi opitilira 70 chimalimbikitsidwa kuti chisachotsedwetu menyu.

Gome ili pansipa ndilothandiza osati kwa odwala omwe ali ndi matenda amtundu wa 2 kapena a 2 okha. Itha kugwiritsidwa ntchito ndi amayi omwe apezeka ndi mawonekedwe a matendawa. Komanso izi ndizofunikira kwa anthu omwe ali ndi vuto la matenda ashuga.

Chipatso cha Matenda A shuga

Akatswiri azakudya amalimbikitsa kudya zipatso zatsopano komanso zachisanu. Amakhala ndi mchere wambiri, pectin, mavitamini ndi fiber. Pamodzi, zinthu zonsezi zimakwaniritsa bwino thupi, zimalimbikitsa matumbo, kuchotsa cholesterol yoyipa ndikuthandizira shuga.

Pafupifupi, odwala matenda ashuga amalangizidwa kuti azidya 25-30 g pa fiber tsiku lililonse. Zambiri ndizokhala ndi maapulo, rasipiberi, malalanje, mphesa, plums, sitiroberi ndi mapeyala. Ndikofunika kudya maapulo ndi mapeyala ndi peel. Koma ma tangerine amakhala ndi chakudya chamagulu ambiri ndipo amalimbikitsa shuga. Mu shuga, mtundu uwu wa malalanje uyenera kutayidwa.

Kafukufuku akuwonetsa kuti mavwende amakhudzanso kuchuluka kwa glucose. Beriyo amakhala ndi mafinya ambiri komanso sucrose. Komanso, chiwerengero chawo chimakwera ngati chivwende chimasungidwa nthawi yayitali. Ndi matenda a shuga a mtundu 2, madokotala amaloledwa kudya zosaposa 200-300 g zamkati patsiku.

Zipatso zouma zimakhudzanso shuga. Monga chakudya padera, ndibwino kuti musagwiritse ntchito. Itha kugwiritsidwa ntchito kuphika compote, yomwe m'madzi m'madzi ozizira (kwa maola 6). Kutsetsereka kumachotsa shuga wambiri.

Zomwe sizoyenera kudya

Pogwiritsa ntchito zakudya zina pali kulumpha lakuthwa kwambiri mu shuga. Kudziwa izi, mutha kupewa mavuto ambiri azaumoyo mwa kuwasiya.

Zipatso, zipatso zotsekemera, mkaka (mkaka wophika wopanda mkaka, mkaka wonse wa ng'ombe, kefir, kirimu) amaloledwa pang'ono komanso kuyang'aniridwa kwambiri kwa zizindikiro za shuga. Kusiyana kwake ndi maswiti okhala ndi shuga - shuga wokonzedwa, maswiti, zoteteza, uchi wachilengedwe. Mitengo ina imapangidwanso - beets, kaloti, mbatata, nandolo.

Mu shuga, muyenera kusiya zakudya zochepa zama protein, zakudya zamafuta, nyama zosuta, zamzitini komanso zamasamba otentha. Zinthu zosiyanasiyana zomalizidwa sizingabweretse phindu: zakudya zamzitini, mafuta anyama, masoseji. M'mphindi zochepa, zinthu monga mayonesi, ketchup, msuzi wamafuta kumawonjezera shuga. Ndikofunikira kuti odwala atatha zaka 50 kuti awasiyanitse kwathunthu ndi zakudya. Msuzi wabwino kwambiri ndi chipatso chokhazikika pa yogati yokhala ndi calorie achilengedwe. Komabe, anthu omwe ali ndi tsankho lactose ayenera kusamala.

Madzi a shuga amakwera pang'onopang'ono mukatha kudya kuchokera muzakudya zophatikizira, zomwe zimaphatikizapo mapuloteni, mafuta, ndi chakudya chamagulu. Izi zimaphatikizanso cholowa m'malo mwa shuga lachilengedwe. Amatsitsa zakudya zama calorie, koma zimatha kuyambitsa kuchuluka kwa glycemia.

Zinthu kuti zilembedwe shuga

Zakudya zambiri zimasintha shuga. Izi ndizofunikira kuziganizira mukamapanga mndandanda watsiku ndi tsiku.

Muzidya kaye masamba obiriwira. Glycemia imakhala yofanana ndi nkhaka, udzu winawake, kolifulawa, komanso tomato, radishi, ndi biringanya. Masaladi omwe amapezeka mumasamba amasankhidwa kokha ndi mafuta a masamba (rapeseed kapena maolivi). Mwa zipatso, insulin sensitivity imachulukitsa avocados. Amaperekanso fiber ndi monounsaturated lipids.

Zimakhudzana ndi shuga ndi adyo wobiriwira. Imayambitsa kupanga insulin ndi kapamba. Kuphatikiza apo, masamba amakhala ndi antioxidant katundu, amalimbitsa chitetezo cha mthupi. Komanso mndandanda wazakudya zomwe zimakhala ndi shuga pang'ono zimaphatikizapo zinthu zama protein (mazira, fillet ya nsomba, nyama), mitundu yamafuta ochepa ya tchizi ndi tchizi chanyumba.

Sinthani misempha ya magazi amalola mtedza. Ndikokwanira kudya 50 g ya mankhwala tsiku lililonse. Mtedza, walnuts, ma amondi, ma cashews, mtedza wa ku Brazil udzakhala wopindulitsa kwambiri. Nutrition Komanso amalimbikitsa kudya mtedza wa paini. Ngati mukuwaphatikiza menyu kangapo ka 5 pa sabata, shuga adzatsika ndi 30%.

Zimathandizira kuchepetsa glycemia ¼ tsp. sinamoni kusungunuka mu kapu yamadzi ofunda. Imwani chakumwa makamaka pamimba yopanda kanthu. Pambuyo pa masiku 21, shuga amakhala okhazikika ndi 20%.

Kuphatikiza chakudya moyenera kumatanthauza kuchepetsa chiopsezo cha zovuta za matenda ashuga. Komabe, izi sizingatheke ngati simukudziwa zinthu za GI. Muwerengera chilichonse mosamala ndikutsatira zakudya zomwe mwasankha. Musachotsere zakudya zopatsa magazi magazi patsiku. Khalani ndi moyo wokangalika ndipo pitani kwa dokotala panthawi.