NKHANI ZA ZIWANDA

Type 2 matenda a shuga a mellitus (T2DM) ndi matenda a metabolism owonjezera omwe amadziwika ndi matenda a hyperglycemia chifukwa cha kuchepa kwa chidwi cha maselo kupita ku insulin (insulin kukana). Hyperglycemia imabweretsa chitukuko cha zovuta zamagulu osiyanasiyana machitidwe: mtima, kwamikodzo, genitourinary ndi mantha. Pakadali pano, 6% ya anthu onse odwala matenda ashuga padziko lapansi. M'mayiko otukuka, kuchuluka kwa milandu zaka 15 zilizonse kumachulukanso. Insulini ndi phula lodziwika bwino lomwe limapangidwa ndi ma pancreatic β-cell. Maselo amenewa amakonzedwa ngati magulu a masisamba (“zilumba za Langerhans”). T2DM imadziwika chifukwa chokwanira, ndipo nthawi zina ngakhale zobisika kwambiri za insulin, koma kuchepa kwakanthawi kwa kuchuluka kwa glucose sikumatheka chifukwa cha kukana kwa ma protein a insulin. Zomwe zimapangitsa kukula kwa shuga osadalira insulini kumatha kukhala: kuwonongeka kwa maselo β-chifukwa cha kapamba, kuchuluka kwa mahomoni otsutsana, kugwiritsidwa ntchito kwa nthawi yayitali kwa ma hormone a steroid, kunenepa kwambiri, kumangokhala.

Makamaka, matenda a shuga a 2 amadziwika ndi hyperglycemia, ludzu, kukodza pafupipafupi, kuchepa mphamvu yobwezeretsanso thupi, komanso glucosuria.

Chofunikira kwambiri pothandizira matenda a shuga mellitus 2, m'malingaliro athu, ndicho chakudya cha wodwalayo, chomwe, ngati pali mbiri yokhudza matenda osagwirizana ndi insulin, ayenera kukwaniritsa zofunika zina: chakudya chizikhala chokhala ndi caloric, pafupipafupi kudya kwakanthawi kochepa kuyenera kukhala kosachepera 4 ndipo osaposa nthawi 5 patsiku, Zakudya siziyenera kupatula chakudya chomwe chimatchedwa "kudya" - monosaccharides okhala ndi index yayikulu ya glycemic, chakudyacho chiyenera kukhala ndi kuchuluka kwamafuta ndi masamba osachepera 50% a masamba. Pali lingaliro kuti zakudya za T2DM sizifunikira malire alionse, kupatula kusiyanasiyana kwa zakudya ndi kuletsa kokwanira kwa mafuta a nyama. Koma, mwatsoka, m'moyo watsiku ndi tsiku, kusunga zakudya zabwino kwa anthu omwe ali ndi matendawa kumakhala ntchito yovuta chifukwa cha kukhalapo kwa zinthu zingapo zomwe zimakulitsa maphunziro a T2DM .Kulimbitsa thupi kwa caloric kuyenera kuwerengedwa polingalira kuchuluka kwa mphamvu za tsiku ndi tsiku kwa wodwala popanda kuloleza kuwonjezeka kwa kulemera kwa thupi poganizira index ya Ketle. Kuchuluka kwa calorie kuwerengeredwa poganizira kulemera kwa thupi ndi momwe wodwalayo amagwirira ntchito kilogalamu imodzi yofunikira kulemera kwa thupi: kupuma kwakuthupi - 20-40 kcal, ntchito zolimbitsa thupi - 28-32 kcal, zolimbitsa thupi zolimbitsa - 33-37 kcal, kulimbitsa thupi zolimba 38-50 kcal . Kudya tsiku ndi tsiku kwa caloric kumachepa ndikuwoneka kuti kunenepa kwambiri kwa thupi. Choyenerera kwambiri cha matenda ashuga ndicho chakudya chamaulendo asanu, pomwe kuchuluka kwa chakudya kumagawidwa m'njira inayake motere: 1 kadzutsa - 25%, 2 kadzutsa - 15%, nkhomaliro - 30%, 1 chakudya - 20%, 2 chakudya - 10% . Ndikofunikira kupatula shuga, maswiti, zoteteza, uchi, confectionery, ayisikilimu, chokoleti, jamu, zakumwa zotsekemera, komanso mpunga ndi semolina phala kuchokera muzakudya za wodwalayo, popeza kugwiritsa ntchito izi kwa odwala omwe ali ndi T2DM kumabweretsa kuwonjezeka kwa thupi komanso kuwonongeka kwa matenda ashuga. Ngati kukana kwa maswiti kwa wodwala kumawoneka kovuta kwambiri, ndiye njira ina ndikugwiritsa ntchito zotsekemera monga sorbitol, xylitol, shuga, fructose. Komanso pakalipano pali wokoma watsopano, stevioside - mankhwala ochokera ku stevia Tingafinye. Ubwino wake ndi zopatsa mphamvu zama calorie (supuni imodzi - pafupifupi 0,2 kcal), zinthu zomwe zimapangidwira zimadziwika ndi zinthu zogwira mtima za psychanoleptic, mankhwalawa amathandizira kuti magwiridwe amwazi a glucose akhale ndi metabolism.

Kugwiritsa ntchito mowa kumapangidwa kwa odwala omwe ali mgululi, chifukwa mowa ungayambitse kuwonongeka kwa kapamba kapena kufalikira kwa kapamba chifukwa cha omaliza.

Chakudya cha odwala omwe samadalira insulin chimaloleza kugwiritsa ntchito mbewu monga chimanga, koma okhawo omwe ali ndi chakudya chama pang'onopang'ono, chakudya chokwanira komanso michere yambiri yomwe ili pafupi ndi nyama zofunika muma amino acid.

Ndizosangalatsa kudya monga gawo la mkate wothandiza wowerengeka wokhala ndi index yotsika ya glycemic. Kafukufuku wowerengeka adawonetsa kuti kudya mtundu wamtunduwu wa mkate kumakupatsani mwayi wolamulira kuchuluka kwa shuga m'magazi, kuchuluka kwa cholesterol mwa odwala omwe ali ndi matenda a shuga a 2, kumathandizira kuchepetsa kukana kwa insulin komanso kuwonda.

Wodwala amatha kudya zakudya zomwe zimakonzedwa pamaziko a ufa wa rye ndi chinangwa. Ndikothekanso kugwiritsa ntchito ma cookers ndi ma cookie osakhala batala pang'ono. Nyama (nkhuku, kalulu, ng'ombe, nsomba) iyenera kukhala yamitundu yochepa yamafuta komanso yophika nthawi zonse. Amaloledwa kudya mazira (osaposa 2 pa sabata).

Kugwiritsa ntchito mkaka ndi mkaka kumawonetsedwa. Mu shuga mellitus, ndikofunikira kudya zamafuta omwe amakhala ndi mafuta a polyunsaturated mafuta acids, omwe amathandiza kuchepa kwa cholesterol yamagazi ndi atherogenic lipoproteins (chimanga, mpendadzuwa ndi mafuta a cottonseed). Mafuta othandizira, komanso zakudya zomwe zili ndi cholesterol yambiri, sizili bwino. Wodwalayo amalimbikitsidwanso kumwa tiyi wopanda mchere, madzi amchere, timadziti kuchokera ku zipatso zotsekemera komanso zowawasa. Chofunikira pakudya ndikugwiritsa ntchito masamba ndi zipatso tsiku lililonse, zomwe, molingana ndi zomwe zimapezeka mu iwo, zitha kugawidwa m'magulu atatu (tebulo).

Mu 100 magalamu a malonda osaposa 5 magalamu a chakudya

Tomato, nkhaka, letesi, biringanya, parsley, cranberries, mavwende.

5-10 magalamu a chakudya pamagalamu 100 a mankhwala

kaloti, anyezi, beets, udzu winawake, mandimu, malalanje, currants, lingonberry, rasipiberi

Osaposa 10 magalamu a chakudya pama gramu 100 a mankhwala

mbatata, nyemba, nandolo zobiriwira, mapichesi, ma apricots, mphesa, mapeyala, zipatso zouma, nthochi

Tiyenera kudziwa kufunikira kwa kukhalapo kwa fiber mu zakudya za odwala omwe samadalira shuga. Izi zimathandizira kuchepa kwa mayamwidwe a glucose, kukondoweza kwa matumbo a m'mimba ndi katulutsidwe ka bile, komanso kuchepa kwa minofu insulin komanso kuchuluka kwa shuga m'magazi. Ndizosangalatsa komanso kulonjeza kugwiritsa ntchito m'zakudya za anthu omwe ali ndi shuga a shuga kuchokera ku kachilombo ka tirigu, omwe makhwala a nephroprotective ndi antihypoxic atsimikiziridwa. Kusunga kwakanthawi kwamasiku osala kudya kumalimbikitsidwa, koma payenera kukhala ndi kuwongolera kwa glucose tsiku ndi tsiku. Chifukwa chake, pali kuchuluka kwamalingaliro ambiri okhudzana ndi gulu la odwala omwe ali ndi matenda a shuga, koma nthawi zambiri pamakhala cholepheretsa m'njira zina zotsutsana ndi zomwe wodwala wakhazikika kale, zomwe zimatsimikiziridwa ndi zizolowezi za odwala, momwe amapezera ndalama, zomwe amakonda , kumlingo wina wachipembedzo. Odwala amayamba kuzindikira chakudyacho ngati chinthu china chovuta chomwe chimawononga nthawi yawo yamoyo 6, 7, 8. Kuzindikira kwa odwala matenda ashuga kumatsimikiza kwakwaniritsidwa kwamalingaliro azakudya kumatsimikiziridwa ndi malingaliro awo pazakuthandizidwa ndi zakudya komanso zakudya zina mthupi lawo, komanso chithunzi chawo zakudya zopangidwa m'moyo wonse. Kusintha kumeneku m'zakudya zomwe odwala amazichita mosadalira sikuti nthawi zonse kumakhala kokwanira komanso kokwanira malinga ndi zamankhwala. Kulingalira kwamakomedwe amatha kufotokozedwa ngati mawonekedwe amunthu aliyense payekhapayekha, ikhoza kukhala imodzi mwazinthu zazikulu zosankha kusankha kwazinthu zina, koma mbali inayi sizingaganizire kuti zokonda za kukoma zimatha kusintha poyambitsidwa m'moyo wa wodwala chilimbikitso chapadera cha shuga.

Ndikosavuta kuona kufunika kwa zakudya zabwino mwa odwala. Kutsatira zakudya kumawonjezera mphamvu ya mankhwala (kukonza hyperglycemia) komanso kumachepetsa chiopsezo cha zovuta.

Mudzakhala ndi chidwi chowerenga izi:

Zipatso Zabwino Zabwino Zapamwamba Zokhalira ndi shuga

Njira 5 zopewera matenda ashuga a 2

Momwe mungachepetse kulimbitsa thupi - zakudya zochepa za glycemic

Katundu wa glycemic komanso zinsinsi zopatsa thanzi mu shuga

Momwe Mungagonjetsere Matenda A shuga - Mafunso a Chicago Radio

Wodala Chaka Chatsopano 2018!

CHIFUKWA CHIYANI AKUFUNA ASATSITSE ZINSINSI?

Matenda a shuga m'magulu amuna, ndi zomwe muyenera kudziwa

Kupatsa thanzi matenda a shuga: mfundo ndi malingaliro

Zakudya zabwino ndizomwe zimayambitsa matenda amtundu uliwonse wa shuga. Njira yayikulu yothandizira odwala matenda ashuga ndi njira yoyandikira kwambiri yovutikira. Wodwala matenda ashuga ayenera kukhala ndi moyo wabwinobwino, ndipo zakudya zake ziyenera kukhala zofanana ndi zofunikira zakuthupi zaumoyo wa munthu yemweyo, thupi, thupi, zaka komanso ntchito.

Kwa 1 makilogalamu abwino kwambiri a thupi (kutalika kwa masentimita 100) wofatsa
ntchito imafunikira pafupifupi 30 kcal, ndi ntchito wamba
kuopsa - pafupifupi 46 kcal, koopsa - mpaka 70 kcal. Ntchito yamalingaliro
kulumikizana kwapakati pamafunika pafupifupi 46 kcal pa kilogalamu imodzi yofunikira kwambiri.

Kuyerekeza kwamphamvu

Zakudya zomanga thupi
Kuwerengera kwa zakudya zazikulu zomwe wodwala amadya tsiku lililonse ziyenera kukhala motere: chakudya - 60%, mafuta - 24%, mapuloteni - 16% ya zonse zopatsa mphamvu zopezeka patsiku. Gwero lalikulu lamphamvu kwa wodwala yemwe ali ndi matenda ashuga limakhalabe ma carbohydrate, koma makonda amayenera kuperekedwa pazinthu zomwe zimakhala ndi zopatsa mphamvu pang'onopang'ono: buledi wa bulauni, chimanga cha tirigu wathunthu (buckwheat, mapira, mpunga, oatmeal, etc.). Ndikofunikira kukulitsa chakudya chifukwa cha masamba (kabichi, nkhaka, zukini, kaloti, beets, letesi, radara, radara, ndi zina zotere) ndikuchepetsa kwambiri zakudya zomwe zimakhala ndi shuga, shuga komanso ngakhale fructose (mphesa, uchi, mitundu yosiyanasiyana confectionery, kupanikizana, maswiti, etc.).

Kugwiritsa ntchito zotsekemera (xylitol, sorbitol, fructose, ndi zina zotere) mu chakudya ndizochepa: tikulimbikitsidwa kuti musamwe 20-25 g wa fructose patsiku, xylitol - osaposa 15 - 20 g Komanso, kuchuluka kwawo kumatanthauza, mosasamala kanthu momwe adagwiritsira ntchito - yoyera kapena monga gawo la kupanikizana kapena maswiti.

Mafuta
Mafuta ndi gawo lofunikira la zakudya. Komabe, mafuta ochulukirapo muzakudya amathandizira kupanga matupi a ketone, lipoproteins. Chifukwa chake, muyenera kuchepetsa kuchuluka kwa mafuta, makamaka ochokera ku nyama, komanso zakudya zomwe zimakhala ndi mafuta ambiri (ma olivi, caviar, chiwindi, ubongo, khungu la nkhuku, ndi zina).

Agologolo
Mapuloteni amakhala ndi chofunikira m'zakudya za wodwalayo; ayenera kukhala athunthu, makamaka achinyama. Ndikulimbikitsidwa kugwiritsa ntchito nyama yokonda, nsomba, dzira loyera, tchizi chamafuta ochepa, zinthu zamkaka. Kugwiritsa ntchito kwawo kuyenera kukhala kwa okhawo omwe ali ndi vuto laimpso pantchito yopanga nephropathy.

Mavitamini ndi michere
Ndi matenda ashuga, thupi limafunikira mavitamini ndi zinthu zina zosiyanasiyana monga momwe zimakhalira. Kufunika kwa mavitamini kumakhutitsidwa makamaka chifukwa cha kusankha koyenera kwa zakudya, ndipo kokha mu nthawi ya kasupe-nthawi yozizira amatha kuthiridwa ndi mankhwala (moyang'aniridwa ndi dokotala) mwa mankhwala oyenera, multivitamini. Nthawi yonseyo, kufunika kwa mavitamini ndi mchere kumaperekedwa ndi zitsamba zatsopano, masamba, zipatso, mutha kugwiritsa ntchito decoction ya rose m'chiuno, kumwa yisiti.

Mphamvu yamphamvu

Zakudya ndizofunikira kwambiri mu shuga. Kuti mupewe kusinthasintha kwa shuga m'magazi mukatha kudya, wodwalayo ayenera kudya nthawi yomweyo, 4-6 pa tsiku. Kugawidwa kwa zakudya zamasiku onse ndi mphamvu zamagetsi kuyenera kukhala motere: kadzutsa - 30%, nkhomaliro - 40%, tiyi wamadzulo - 10%, chakudya - 20%. Momwemo, dongosolo la insulin mankhwala liyenera kulinganizidwa kotero kuti kuchuluka kwakukulu kwa mankhwalawa kumagwera pa nthawi ya kukwera kwa shuga pambuyo pa chakudya chotsatira.

Dokotala amasankha kadyedwe poganizira zomwe wodwalayo ali, momwe mapangidwe a shuga ndi mtundu wa mankhwalawo. Mukaphatikiza matenda a shuga ndi kunenepa kwambiri, zakudya zopatsa mphamvu zochepa (1,500 - 1,700 kcal) zimavomerezeka. Kuchepetsa kwa kalori kumatheka chifukwa chochepetsa zamafuta ndi chakudya chamagulu m'zakudya. Zakudya za odwala zotere ziyenera kukhala makamaka zamasamba othandizira.

1-2 kawiri pa sabata kwa odwala matenda a shuga
masiku osala kudya, mtundu wa zakudya zomwe zimasala kudya amasankhidwa ndi dokotala.

Kodi kufunikira kwa zakudya m'thupi ndikofunika bwanji?

Mosakayikira, kudya moyenera matenda ashuga ndi imodzi mwazinthu zofunikira kwambiri pakuchiza kwazomwe zimachitika. Malinga ndi malingaliro apadziko lonse lapansi, ndikofunika kutsatira zakudya zoyenera komanso kuchita masewera olimbitsa thupi (zofunikira zolimbitsa thupi) ziyenera kuyikidwa pazigawo zoyambirira za chitukuko cha matendawa. Chifukwa chake, nthawi zambiri zimakhala zotheka kusunga shuga mkati mwa mitundu yokhazikika. Pakusowa kofunikira, odwala matenda ashuga amayeneranso kugwiritsa ntchito mankhwala othandizira a hypoglycemic.

Kuphatikiza apo, chifukwa chakudya chamagulu a anthu odwala matenda ashuga, pamakhala zovuta zina zomwe zimakhudzana ndimomwe zimachitika paziwonetsero zosiyanasiyana. Choyamba, izi zimagwira ntchito zamatenda amtundu uliwonse. Kupatula apo, nthawi zambiri, matenda ashuga amakhala ndi mawonekedwe osawoneka ngati kuwonjezeka kwa kuthamanga kwa magazi komanso kupezeka kwa cholesterol yambiri. Ndiye chifukwa chake, odwala omwe ali ndi matenda ashuga ayenera kukhala ndi cholinga chothana ndi zoopsazi.

Makhalidwe amakono a anthu ambiri komanso zinthu zomwe akuzolowereka zikuyamba kukhala zotheka kupititsa patsogolo matenda a shuga a fomu yodziyimira payekha. Nthawi zambiri, m’banja momwe munthu wodwala matenda ashuga amakhala, malinga ndi mfundo za chakudya chopatsa thanzi, mamembala ake onse amadya. Chifukwa chake, ndikotheka kupewa kuwonekera kwa chinthu chobadwa nacho monga matendawa kapena kungosintha mkhalidwe waumoyo.

Dziwani kuti odwala samatsata malangizidwe oyenera potsatira chithandizo chamankhwala. Izi zitha kukhala chifukwa cha zifukwa ziwiri zazikulu:

1. Munthu wodwala matenda ashuga sanena za njira yomwe samamwa mankhwalawa kapena safuna "kunena zabwino" pazokonda zake
2. Dokotala wopezekayo sanakambirane zofunikira za chithandizo chotere ndi wodwala.

Zotsatira zake, ngati palibe zakudya zomveka zokhala ndi matenda ashuga, munthu amayenera kusintha kuti adye kwambiri mankhwala a hypoglycemic, popeza kuchuluka kwa shuga m'magazi kumaposa magawo onse ovomerezeka.Dziwani kuti kunyalanyaza zakudya komanso kugwiritsa ntchito mankhwala msanga zingakhudze ziwalo zofunika monga chiwindi ndi impso. Kupatula apo, mankhwala ambiri amakhala ndi zotsatirapo zingapo zoyipa, zomwe patapita nthawi yochepa zimatha kukula kwakukulu kapena kocheperako.

Kuphatikiza apo, kafukufuku wambiri akuwonetsa kuti kumwa mankhwala ochepetsa shuga sangathe m'malo mwakudya kwanu.

Limagwirira a zomwe zimapangidwira zakudya pamatupi a odwala matenda ashuga

M'masiku ano, zakudya zomwe zimapanda chakudya zamafuta zimayamba kutchuka.

Amakhulupirira kuti ndizinthu zomwe zimapangitsa kuti munthu ayambe kulemera.

Tiyenera kudziwa kuti ndizofunikira kuti thupi la munthu lipatsenso mphamvu.

Zowonadi, zakudya zamagulu m'magazi zimatchulidwa kuti ndizofunikira zomwe zimatha kuwonjezera kuchuluka kwa shuga m'magazi.

Komabe, musamawerutse kwambiri komanso musamachepetse kuwononga kwawo (kapena kuwasiya kwathunthu):

• chakudya ayenera kupezeka mu zakudya za munthu aliyense komanso odwala matenda ashuga, kupatula theka la zopatsa mphamvu patsiku liyenera kukhala ndi chakudya
• ziyenera kukumbukiridwa kuti pali magulu osiyanasiyana ndi mitundu yamafuta amafuta.

Mtundu woyamba wa zakudya zam'madzi zomwe zimatchedwa kuti digestible mosavuta. Zinthu zoterezi zimapangidwa ndi mamolekyu ang'onoang'ono ndipo zimatengedwa mwachangu m'mimba. Ndi omwe amathandizira kukulira kwakukulu ndi kowopsa mu shuga m'magazi. Choyamba, chakudya choterechi chimakhala ndi shuga ndi uchi, misuzi ya zipatso ndi mowa.

Mtundu wotsatira wa zakudya zamagulu owonjezera amadziwika kuti ndi zovuta kugaya kapena kugaya. Zogulitsa zotere sizitha kuwonjezera shuga m'magazi, chifukwa ma mamolekyulu a starch amafunikira mtengo waukulu kuchokera mthupi chifukwa cha kuwonongeka kwawo. Ichi ndichifukwa chake, kuchuluka kwa shuga kwa zinthu zotere sikumatchulidwa kwenikweni. Gululi la zakudya zotere limatha kuphatikiza tirigu, buledi ndi mkate, mbatata.

Tiyeneranso kukumbukira kuti mothandizidwa ndi mitundu ina ya mankhwala otentha, zinthu zotere zimatha kutaya katundu wawo wolimba. Ndiye chifukwa chake nthawi zambiri amalangizidwa kuti asaphike chimanga kwakanthawi kochepa, kugwiritsa ntchito zipatso zosavomerezeka kapena kudya, kudya zipatso zatsopano m'malo momwera timadziti tawo. Zowonadi, chifukwa cha kupezeka kwa ulusi wazomera, njira yowonjezereka yayikulu kuchuluka kwa glucose imachepera.

Nthawi zambiri, odwala matenda ashuga amakumana ndi lingaliro lamagulu a mikate, ndiko kumasulira kwa kuchuluka kwa chakudya chamafuta. Njirayi imagwira ntchito pokhapokha ngati chitukuko cha matenda a insulin chimadalira, popeza chimalola wodwalayo kusankha molondola kuchuluka kwa insulini yofikira mwachangu dzulo lake.

Pamaso pa mtundu 2 wa shuga, palibe chifukwa chotsatira mosamalitsa ndikuwerenga kuchuluka kwa mkate.

Zakudya za odwala onenepa kwambiri

Kunenepa kwambiri, makamaka kwam'mimba, nthawi zambiri kumathandizira wodwala matenda a shuga a 2. Kuphatikiza apo, kunenepa kwambiri ndi chimodzi mwazifukwa zakukula kwa njira ya pathological. Izi zimachitika chifukwa chakuti kunenepa kwambiri kumasokoneza ntchito yanthawi yayitali ya kupangika kwa insulin ya mahomoni ndi kapamba, zomwe zimapangitsa kuchuluka kwa shuga m'magazi.

Zotsatira zake, wodwalayo ayenera kugwiritsa ntchito mankhwalawa kuti athandizire shuga. Ndiye chifukwa chake, kufalikira kwa kulemera kwa odwala kumakhala chinthu chofunikira poyang'anira kudya kwamankhwala. Nthawi zina, ngakhale kutayika kwa ma kilogalamu asanu, kusintha kwakukulu kwa shuga kungatheke.

Momwe mungadye ndi shuga kuti muchepetse kunenepa? Dziwani kuti masiku ano pali zinthu kapena mankhwala omwe amatha kusintha thupi popanda kugwiritsa ntchito mankhwala. Njira imodzi yothandiza ndikuchepetsa kudya tsiku ndi tsiku ma kilocalories panthawi yovomerezeka. Kugonjera zakudya zochepa zama calorie, kuperewera kwa mphamvu kumachitika, zomwe zimatsogolera kuti thupi limapeza mphamvu zamagetsi kuchokera kuzikuta zamafuta.

Pazinthu zomwe zimabwera ndi chakudya, zopatsa mphamvu kwambiri ndi mafuta. Chifukwa chake, choyambirira, aliyense wodwala matenda ashuga ayenera kuchepetsa kuchuluka kwa thupi. Malingana ndi mfundo zachakudya zabwino, mafuta onse pazakudya za tsiku ndi tsiku sayenera kupitilira makumi atatu. Malinga ndi ziwerengero zamankhwala, anthu amakono amadya tsiku lililonse mkati mwa 40% ya zakudya zonse.

Malangizo akulu omwe amachepetsa kudya kwamafuta ndi awa:

1. Yang'anirani mosamala kuchuluka kwa mafuta omwe akuwonetsedwa pakukhazikitsa zinthu zogulidwa.
2. Pewani zakudya zophika muzakudya, popeza mankhwalawa amathandizira kutentha kwa mafuta, zomwe zimapangitsa kuti pakhale zambiri zopatsa mphamvu komanso zimawonjezera katundu pa kapamba.
3. Chotsani mafuta owoneka pazinthu zakonzedwa nyama, kuphatikizapo khungu la nkhuku p
4. Pewani kuwonjezera zonona wowawasa, mayonesi ndi sosi zingapo ku saladi. Ndikwabwino kudya zamasamba ngati.
5. Monga chakudya, musagwiritse ntchito tchipisi kapena mtedza, koma samalani ndi zipatso kapena ndiwo zamasamba.

Ponena za mapuloteni ndi chakudya, malamulo opatsa thanzi a shuga ali pafupi kuchepetsa kuchuluka kwake.

Zakudya za anthu odwala matenda ashuga sizingoletse kuchuluka kwa zakudya zomwe zimakhala ndi fiber ndi madzi ambiri. Nthawi zambiri, izi zimaphatikizapo masamba. Chifukwa cha gulu lazogulitsazi, matumbo ake amatha bwino, mavitamini amatha kuyamwa bwino ndipo mafuta amawonongeka.

Kodi ndikofunikira kuwerengera zopatsa mphamvu?

Kodi maziko a zakudya zabwino za anthu odwala matenda ashuga pakuwerengera kuchuluka kwa kalori amene amadya masana? Mutha kupeza malingaliro osiyanasiyana pankhaniyi.

Olemba ena adalimbikitsa kuchepetsa kuchuluka kwa tsiku ndi tsiku kwa ma 1,500 kilocalories. M'moyo watsiku ndi tsiku, kudya zophika zosaphika kuti mupeze kuchuluka kwa zakudya zomwe zimadyedwa kumakhala kovuta kwambiri.

Ichi ndichifukwa chake, zakudya za odwala omwe ali ndi shuga onenepa kwambiri sizimangowerengetsera kuchuluka kwa zopatsa mphamvu. Zowonadi, kuti muzichita, ndikofunikira kuyeza zinthu zonse, kugwiritsa ntchito matebulo apadera a kalori. Izi ndi zovuta kwa odwala.

Mfundo yayikulu yomwe muyenera kulabadira ndikuchepetsa komanso kuchepetsa kulemera. Ngati kunenepa kwambiri kutha pang'onopang'ono, ndi bwino kunena kuti zakudya za matenda ashuga zimasankhidwa molondola.

Monga kalozera wofunikira, tiyenera kukumbukira kuti zonse zomwe zimagwiritsidwa ntchito zimagawidwa m'magulu atatu:

1. Anthu omwe ali ndi matenda othandizira odwala matenda ashuga amatha kugwiritsa ntchito zinthu zomwe zili pagulu loyamba popanda zoletsa, kuphatikiza, choyambirira, masamba (kupatula mbatata ndi nyemba, popeza ali ndi wowuma wambiri) ndi tiyi wopanda mafuta, zakumwa za zipatso, madzi.
2. Gulu lachiwirili limakhala ndi zakudya zopatsa mphamvu zopatsa mphamvu, monga mapuloteni, mafuta okhuthala, mkaka ndi zipatso. Kuti mudziwe kukula kwa gawo lomwe mungafunike, mutha kugwiritsa ntchito mfundo yoti muchepetse ndi theka, poyerekeza ndi momwe mumamwetsera. Kuphatikiza apo, zakudya za anthu odwala matenda ashuga zimapangitsa kuti zokonda zizipatsidwa nyama yokhala ndi mafuta ochepa komanso mkaka, ndipo mphesa ndi nthochi siziphatikizidwa ndi zipatso.
3. Gulu lachitatu lili ndi zakudya zama calorie ambiri monga confectionery, mowa ndi mafuta osiyanasiyana. Onsewa, kupatulapo mafuta, samangokhala wolemera kwambiri, komanso amathandizira kuwonjezeka kwambiri kwa shuga m'magazi. Ndi zinthu zomwe zimachokera pagululi zomwe ziyenera kukhala zochepa ngati zingatheke, ngati funso ndi momwe mungadye shuga.

Ngati mutsatira izi zofunika ndikudzilemba zakudya zanuzomwe mumadya pazogulitsa gulu loyamba, mutha kukwanitsa zotsatira zabwino pakanthawi kochepa, komanso kupewa zovuta za matenda ashuga - glycemic coma, hyperglycemia, lactic acidosis.

Kuphatikiza apo, sichinsinsi kuti chakudya chamagulu kangapo patsiku chimabweretsa zabwino zambiri kuposa zakudya zitatu zomwe zimachitika tsiku lililonse. Kutumizidwa kwa odwala matenda ashuga sikuyenera kupitirira mazana awiri ndi makumi asanu.

Kudya kwambiri kumavulaza osati odwala matenda ashuga okha, komanso munthu wathanzi. Tizikumbukira kuti kudya pang'ono, koma nthawi zambiri mutha kuthana ndi kumverera kwadzuwa komwe mukumva kudya zakudya zochepa zopatsa mphamvu.

Kuchuluka kwa mapindulowa kumaphatikizanso ndikuti magawo ang'onoang'ono a mbale amachepetsa kwambiri katundu pa kapamba.

Zakudya za shuga ndi zosowa zawo

Masiku ano m'masitolo apamwamba amakono mungapeze madipatimenti onse omwe amapereka zakudya za anthu odwala matenda ashuga. Izi zimaphatikizapo zinthu zingapo za confectionery zomwe zimawoneka kuti ndizabwino kwa anthu odwala matenda ashuga. Zomwe zimapangidwira monga zakudya zamtunduwu zimaphatikizapo zinthu zapadera, zotsekemera, zomwe zimadziwika kuti Surel ndi Sacrazine (saccharin). Amapereka kutsekemera kwa chakudya, koma osathandizira pakuwonjezeka kowopsa kwa milingo ya shuga.

Kuphatikiza apo, makampani amakono amapatsa makasitomala ake shuga ena mmalo - fructose, xylitol ndi sorbitol. Ubwino wawo ungaganizidwe kuti samachulukitsa kuchuluka kwa glucose kwambiri monga shuga wokhazikika.

Dziwani kuti m'malo mwake muli ma calorie ambiri, chifukwa chake sangagwiritsidwe ntchito ndi zakudya kuti muchepetse kunenepa. Ichi ndichifukwa chake ndikwabwino kwa onse odwala matenda ashuga kupewa kumwa.

Nthawi zambiri, chokoleti cha matenda ashuga, ma waffle, maswiti ndi ma cookie amakhala ndi fructose kapena xylitol. Kuphatikiza apo, ufa womwe umagwiritsidwa ntchito pakukonzekera kwawo amathanso kukhala ndi vuto. Chifukwa chake, zinthu ngati izi za shuga sizimabweretsa phindu kwa wodwala yemwe ali ndi matenda osokoneza bongo, chifukwa chake sayenera kugwiritsidwa ntchito kupanga mndandanda wa shuga wambiri.

Mfundo za njira zochizira matenda ashuga zimafotokozedwa mu kanema munkhaniyi.