Mafuta a shuga a mtundu 2 shuga
Chigoba cha mkate ndi kuchuluka komwe amayeza ndi akatswiri azakudya. Amagwiritsidwa ntchito kuwerengera kuchuluka kwa chakudya cham'madzi. Kuwerenga kotereku kwayambitsidwa kuyambira kuchiyambiyambi kwa zaka za zana la 20 ndi katswiri wazakudya zaku Germany, Karl Noorden.
Chingwa chimodzi chimakhala chofanana ndi chidutswa cha mkate wina wozungulira, wozungulira ndi theka. Awa ndi magalamu 12 a chakudya cham'mimba mosavuta (kapena supuni ya shuga). Mukamagwiritsa ntchito XE imodzi, mulingo wa glycemia m'magazi umakwera ndi mamilimita awiri / L. Pa kukomoka kwa 1 XE, magawo 1 mpaka 4 a insulin amatuluka. Zonse zimatengera momwe munthu amagwirira ntchito komanso nthawi yatsiku.
Magawo a mkate ndi muyeso pakuwunika kwa zakudya zamagulu. Mlingo wa insulin umasankhidwa poganizira za kumwa kwa XE.
Ichi ndiye gawo lalikulu lomwe limagwiritsidwa ntchito kuwerengetsa kuchuluka kwa chakudya chamafuta omwe wodwala amadya tsiku ndi tsiku. Zimavomerezeka kuti 1 mkate unit (XE) ulingana ndi 12 g wamafuta.
Nthawi zina, m'malo mwa mawu oti "mkate mkate", madokotala amagwiritsa ntchito mawu oti "carbohydrate unit". Chifukwa chakuti pali tebulo lapadera momwe zimapangidwira zakudya zamafuta angapo pazinthu zilizonse zomwe zikuwonetsedwa, ndizotheka kuti musangowerengera zofunika pakudya, komanso m'malo moyenera zina ndi zina.
Poterepa, ndibwino kugwiritsa ntchito zinthu zomwe zimaphatikizidwa mgulu limodzi panthawi yakulowa.
Nthawi zina, ziwerengero za mkate zimatha kuyezedwa pogwiritsa ntchito supuni, galasi. Nthawi zina zinthu zimatha kuyezedwa mzidutswa kapena zidutswa. Koma kuwerengera koteroko sikokwanira. Odwala omwe ali ndi matenda ashuga ayenera kudziwa zomwe zili mumagulu azakudya. Kupatula apo, kuchuluka kwa ma XE owotedwa kuyenera kufanana ndi kuchuluka kwa insulin.
Ndiosafunika kuti odwala adye mopitilira 7 XE pachakudya chimodzi. Koma kuchuluka kwa insulin komanso kuchuluka kwa mkate zomwe zimafunikira patsiku kuyenera kutsimikiziridwa ndi adokotala.
Adzapanga nthawi yoonana ndi machitidwe a thupi lanu. Tiyenera kudziwa kuti sizogulitsa zonse zomwe zimafunikira kuwerengera kwa chakudya chamafuta.
Gululi limaphatikizapo masamba ambiri. Izi zimachitika chifukwa choti zinthu zomwe zili muzinthu zotere ndizosakwana 5 g.
Chipangizochi chimatchedwa mkate chifukwa chimayezedwa ndi kuchuluka kwa mkate. 1 XE ili ndi 10-12 g yamafuta.
Ndi 10-12 g yamakanizo okhala ndi theka la chidutswa cha mkate odulidwa m'lifupi mwake 1 cm kuchokera mkate wamba. Mukayamba kugwiritsa ntchito magawo a mkate, ndiye ndikukulangizani kuti muwone kuchuluka kwa chakudya chamafuta: 10 kapena 12 magalamu.
Nditenga magalamu 10 mu 1 XE, zikuwoneka kwa ine, ndizosavuta kuwerengera. Chifukwa chake, chilichonse chomwe chili ndi chakudya chimatha kuyesedwa m'magawo a mkate.
Mwachitsanzo, 15 g ya chimanga chilichonse ndi 1 XE, kapena 100 g ya apulo imakhalanso 1 XE.
100 g ya mankhwala - 51.9 g wamafuta
X gr mankhwala - 10 g wamafuta (i.e. 1 XE)
Ndikusintha kuti (100 * 10) / 51.9 = 19.2, ndiye kuti, magalamu 10,2 a mkate ali 19.2 g. chakudya cham'madzi kapena 1 XE. Ndakhala ndikugwiritsa ntchito kale motere: Ndimagawa 1000 ndi kuchuluka kwa chakudya chamafuta mu 100 g, ndipo zimapezeka momwe mungafunikire kuti mutengere mankhwala omwe ali ndi 1 XE.
Pakhala magome osiyanasiyana omwe adakonzedwa kale, omwe akuwonetsa kuchuluka kwa chakudya m'mabowo, magalasi, zidutswa, etc., okhala ndi 1 XE. Koma ziwerengerozi sizolondola, zikuwonetsa.
Chifukwa chake, ndimawerenga kuchuluka kwa mayunitsi pachinthu chilichonse. Ndiwerengetsa momwe mungafunire kuti mutenge chinthucho, ndikuyeza pamlingo wophika.
Ndiyenera kupatsa ana maapulo a X XE a 0.5, mwachitsanzo, ndimayetsa pamiyeso ya g 50. Mutha kupeza matebulowa ambiri, koma ine ndimawakonda, ndipo ndikukuwuzani kuti muwatsitse apa.
Mbale Zoyesa Mkate Pang'onopang'ono (XE)
1 BREAD UNIT = 10-12 g yamafuta
ZOPHUNZITSA ZABWINO
1 XE = kuchuluka kwa malonda mu ml
1 chikho
Mkaka
1 chikho
Kefir
1 chikho
Kirimu
250
Yogati yachilengedwe
ZOPHUNZITSA ZAABERERE
1 XE = kuchuluka kwa malonda m'magalamu
Chidutswa chimodzi
Mkate Woyera
Chidutswa chimodzi
Rye mkate
Zophwanya (ma cookie owuma)
15 ma PC.
Ndodo zamchere
Zobera
Supuni 1
Breadcrumbs
PASTA
1 XE = kuchuluka kwa malonda m'magalamu
Supuni 1-2
Vermicelli, Zakudyazi, nyanga, pasitala *
* Raw. Mu mawonekedwe owiritsa 1 XE = 2-4 tbsp. supuni ya mankhwala (50 g) kutengera mtundu wa chinthu.
Krupy, chimanga, ufa
1 XE = kuchuluka kwa malonda m'magalamu
1 tbsp. l
Buckwheat *
Khutu 1/2
Chimanga
3 tbsp. l
Chimanga (zamzitini.)
2 tbsp. l
Zikwangwani
10 tbsp. l
Pop Pop
1 tbsp. l
Manna *
1 tbsp. l
Mafuta (aliwonse)
1 tbsp. l
Oatmeal *
1 tbsp. l
Oatmeal *
1 tbsp. l
Barley *
1 tbsp. l
Millet *
1 tbsp. l
* 1 tbsp. supuni ya mbewu zosaphika. Mu mawonekedwe owiritsa 1 XE = 2 tbsp. supuni ya mankhwala (50 g).
POTATOES
1 XE = kuchuluka kwa malonda m'magalamu
Dzira limodzi lalikulu la nkhuku
Mbatata yophika
Supuni ziwiri
Mbatata zosenda
Supuni ziwiri
Mbatata yokazinga
Supuni ziwiri
Mbatata zouma (tchipisi)
Zipatso ndi zipatso muzakudya
Zipatso zambiri ndi zipatso zili ndi chakudya chamagulu pang'ono, koma izi sizitanthauza kuti safunikira kuwerengedwa kapena kudyedwa ochuluka. Gulu limodzi la mkate limafanana ndi ma apricots a 3-4 kapena ma plums, kagawo ka chivwende kapena vwende, theka la nthochi kapena mphesa.
Apple, peyala, lalanje, pichesi, persimmon - chidutswa chimodzi cha zipatso zilizonse zili ndi gawo limodzi la chakudya. Ma XE ambiri amapezeka mumphesa.
Mkate umodzi wofanana ndi zipatso zazikulu 5.
Zipatso siziyezedwa bwino osati zidutswa koma magalasi. Chifukwa cha 200 g cha malonda pali mkate umodzi. Ndikofunika kukumbukira kuti osati zatsopano zokha, komanso zipatso zouma zili ndi magawo a chakudya. Chifukwa chake, musanagwiritse ntchito zipatso zouma ndi zipatso pophika, muzipimeni ndi kuwerengetsa kuchuluka kwa XE.
Zipatso zimabwera m'mitundu yosiyanasiyana ndipo kutengera izi kumatha kukhala okoma komanso wowawasa. Koma kuchokera momwe kukoma kwa malonda amasinthira, kuchuluka kwake kwa chakudya sikusintha.
Zipatso zouma ndi zipatso zimakhala ndi zakudya zowonjezera zambiri, zomwe zimapangidwa pang'onopang'ono.
Kuchokera ku zipatso zilizonse zomwe zili m'magazi a munthu zimayamba kukwera, zimachitika zokha mosiyanasiyana.
Mfundo yoti ndi matenda ashuga ndi chakudya cha wodwalayo imatenga gawo lofunikira, ambiri amadziwa. Inde, kuwongolera kudya kwa chakudya chamagulu ndi chakudya kumathandizira kusankha mtundu wa insulini yoyenera.
Komabe, ndizovuta kwambiri kuwerengera kuchuluka kwa zinthu zina zofunika tsiku lililonse, kwa zaka zambiri, ndipo zonse zomwe zimakhala zovuta nthawi zambiri zimanyalanyazidwa ndi anthu. Chifukwa chake, lingaliro la "mkate mkate" linayambitsidwa, lomwe linathandizira kuwerengera kwa zakudya kwa anthu mamiliyoni ambiri omwe akudwala mtundu wina kapena wina wa matenda a shuga.
"alt =" ">
Chipinda cha mkate (XE) ndi muyeso wamagulu azakudya m'zakudya. Gulu limodzi la mkate ndilofanana ndi magalamu khumi ndi awiri a shuga, kapena magalamu makumi awiri ndi asanu a buledi wonenepa. Kuchuluka kwa insulin kumagawika mkate umodzi, pafupifupi gawo limodzi la magawo awiri am'mawa, gawo limodzi ndi theka masana, komanso gawo limodzi mchitidwe madzulo.
Zolemba za matenda a shuga a 2
Mtundu wapadera wa shuga umawonetsedwa mu insulin yachilendo (yotsika kapena yowonjezereka) ndi gulu lotsogolera la endocrine system. Matenda amtundu wachiwiri samalumikizidwa ndi kusowa kwa mahomoni m'thupi, monga oyamba. Maselo amtundu wa anthu okalamba odwala matenda ashuga amakhala osalolera (osaganizira) kwa insulini pakapita nthawi komanso pazifukwa zingapo.
Chochita chachikulu cha mahomoni opangidwa ndi kapamba ndikuthandizira kulowetsedwa kwa shuga kuchokera m'magazi kulowa m'matumbo (minofu, mafuta, chiwindi). Mtundu wachiwiri wa matenda ashuga, mumakhala insulini m'thupi, koma maselo sawazindikira. Glucose wosagwiritsidwa ntchito umasonkhana m'magazi, hyperglycemia syndrome imachitika (shuga yamagazi imaposa milingo yovomerezeka). Njira yothana ndi insulini yovutikira imayamba pang'onopang'ono mwa odwala okalamba, kuyambira masabata angapo mpaka miyezi ngakhale zaka.
Nthawi zambiri, matendawa amapezeka ndi kupimidwa pafupipafupi. Anthu odwala matenda ashuga osadziwika amatha kuonana ndi dokotala ndi zizindikiro za:
- zotupa pakhungu mwadzidzidzi, kuyabwa,
- kukhumudwa kwamaso, matsoka,
- angiopathy (zotumphukira mtima matenda),
- ma neuropathies (zovuta za ntchito yamapeto amitsempha),
- aimpso kukanika, kusabala.
Kuphatikiza apo, madontho a mkodzo wouma woimira njira ya shuga amasiya mawanga oyera pamachapira. Pafupifupi 90% ya odwala, monga lamulo, amakhala ndi kulemera kwaku thupi kopitilira muyeso. Pobwezeretsanso, zitha kutsimikizika kuti wodwala matenda ashuga anali ndi vuto la chitukuko cha patatha nthawi yayitali. Zakudya zoyambirira ndi mkaka osakanikirana zimathandizira kulephera pakupanga insulin. Madokotala amalimbikitsa, ngati zingatheke, kupatsa mwana yoyamwitsa.
Masiku ano, chitukuko cha zachuma chimayendetsedwa ndi chizolowezi chokhala moyo wokhala pansi. Njira zopulumutsira chibadwa zimapitiriza kudziunjikira mphamvu, zomwe zimabweretsa kukula kwamafuta, matenda oopsa komanso matenda ashuga. Kuwonongeka kwa glycemia kumawonetsa kuti pofika nthawi yake 50% ya maselo apadera a pancreatic anali atataya ntchito yawo.
Nthawi ya gawo la asymptomatic la shuga imawerengedwa ndi endocrinologists kukhala owopsa kwambiri. Munthuyo wadwala kale, koma salandila chithandizo choyenera. Pali kuthekera kwakukulu kwa mwadzidzidzi ndi kukula kwa zovuta zamtima. Matenda omwe adapezeka kumayambiriro amatha kuthandizidwa popanda mankhwala. Pali zakudya zapadera, zolimbitsa thupi ndi mankhwala azitsamba.
Mawonekedwe a zakudya zamtundu wa 2 wodwala matenda ashuga pogwiritsa ntchito XE
Munthu wodwala matenda ashuga omwe amalandila insulin ayenera kumvetsetsa "zigawo za mkate". Odwala a 2, omwe nthawi zambiri amalemera thupi, amafunika kutsatira zakudya. Kuti mukwaniritse kuchepetsa thupi kumatheka ndikuchepetsa kuchuluka kwa mikate yodyedwa.
Mu shuga mellitus mwa okalamba, zolimbitsa thupi zimathandizanso. Ndikofunika kusamalira momwe zimakhalira. Kuwerenga kwa zinthu za XE ndikosavuta komanso kosavuta kuposa chakudya chamagulu.
Kuti zitheke, malonda onse amagawidwa m'magulu atatu:
- Zomwe zimatha kudyedwa popanda choletsa (pamlingo woyenera) osawerengera mkate,
- chakudya chomwe chikufunika thandizo la insulin,
- Ndi osafunika kugwiritsa ntchito, kupatula mphindi yokha yomwe matenda a hypoglycemia (kuchepa kwambiri kwa shuga m'magazi).
Gulu loyamba limaphatikizapo masamba, zopangidwa ndi nyama, batala. Samachulukitsa konse (kapena kukweza pang'ono) maziko a shuga m'magazi. Pakati pa masamba, zoletsa zimakhudzana ndi mbatata yotsika, makamaka pamtundu wa mbale yotentha - mbatata yosenda. Zophika mizu yophika bwino zimadyedwa kwathunthu ndi mafuta (mafuta, kirimu wowawasa). Kapangidwe kake ka mankhwala ndi zinthu zamafuta zimakhudza kuchuluka kwa mayamwidwe othamanga - amachepetsa.
Masamba ena onse (osati juwisi kuchokera kwa iwo) a 1 XE:
- beets, kaloti - 200 g,
- kabichi, phwetekere, radish - 400 g,
- maungu - 600 g
- nkhaka - 800 g.
Mu gulu lachiwiri la zinthu muli zakudya “zokula” mwachangu (zopangira buledi, mkaka, timadziti, chimanga, pasitala, zipatso). Mu lachitatu - shuga, uchi, kupanikizana, maswiti. Amagwiritsidwa ntchito pokhapokha mwadzidzidzi, wokhala ndi shuga m'magazi (hypoglycemia).
Lingaliro la "mkate mkate" linayambitsidwa kuti lithe kuwunika kwa mafuta omwe amalowa mthupi. Choyenererachi ndichotheka kugwiritsa ntchito kuphika ndi zakudya kuti muthe kusinthanitsa ndi zakudya zamafuta. Matala amapangidwa mkati mwa sayansi endocrinological Center ya RAMS.
Pali dongosolo linalake losinthira zinthu kukhala zigawo za mkate. Kuti muchite izi, gwiritsani ntchito patebulo la mkate kwa odwala matenda ashuga. Nthawi zambiri imakhala ndi magawo angapo:
- lokoma
- ufa ndi nyama, chimanga,
- zipatso ndi zipatso
- masamba
- zopangidwa mkaka
- zakumwa.
Zakudya zokhala ndi gawo limodzi la 1 XE zimakweza shuga wamagazi pafupifupi 1.8 mmol / L. Chifukwa cha kusakhazikika kwachilengedwe kwamachitidwe amthupi mwa masana, kagayidwe kachakudya gawo loyamba limakulirakulira. M'mawa, 1 XE idzakulitsa glycemia ndi 2.0 mmol / L, masana - 1.5 mmol / L, madzulo - 1.0 mmol / L. Malinga ndi izi, mulingo wa insulin umasinthidwa m'malo omwe mumadyedwa buledi.
Zakudya zazing'ono zazing'ono zomwe zimakhala ndi ntchito yofunikira ya wodwala zimaloledwa kuti zisayende ndi jakisoni wa mahomoni. 1 kapena 2 jakisoni wa insulin yotalikilapo (nthawi yayitali) patsiku, maziko a glycemic a thupi amakhala okhazikika. Kamwe zoziziritsa kukhosi asanagone (1-2 XE) kumachitika kupewa usiku wa hypoglycemia. Ndiosafunika kudya zipatso usiku. Zakudya zomanga thupi mofulumira sizingateteze ku matenda.
Kuchuluka kwa zakudya zabwinobwino odwala matenda ashuga akuchita ntchito yanthawi zonse ndi pafupifupi 20 XE. Ndi ntchito yayikulu yathanzi - 25 XE. Kwa iwo omwe akufuna kuchepa thupi - 12-14 XE. Hafu ya chakudya cha wodwalayo imayimiriridwa ndi chakudya (mkate, chimanga, masamba, zipatso). Zotsalazo, pafupifupi zofanana, zimagwera pamafuta ndi mapuloteni (nyama yokhazikika, mkaka, nsomba, mafuta). Malire a kuchuluka kwa chakudya nthawi imodzi amatsimikiza - 7 XE.
Mtundu wachiwiri wa matenda ashuga, malinga ndi XE yomwe ili patebulopo, wodwalayo amasankha kuchuluka kwa mikate yomwe angadye patsiku. Mwachitsanzo, amadya 3-4 tbsp chakudya cham'mawa. l phala - 1 XE, woboola pakati - 1 XE, mpukutu wa batala - 1 XE, apulo yaying'ono - 1 XE. Zakudya zomanga thupi (ufa, mkate) zimagwiritsidwa ntchito popangira nyama. Tayi yopanda mafuta sidafunikira kuyeserera kwa XE.
Pali umboni kuti kuchuluka kwa odwala matenda ashuga amtundu wa 2 ndiotsika poyerekeza ndi kuchuluka kwa odwala omwe ali pa mtundu wa 2 insulin.
Madotolo ali ndi zotsatirazi popereka mankhwala a insulin a 2 odwala matenda ashuga:
- letsa hyperglycemic chikomokere ndi ketoacidosis (mawonekedwe a acetone mkodzo),
- kuthetsa zizindikiro (ludzu losokosera, kamwa yowuma, kukodza pafupipafupi),
- bwezeretsa thupi lotayika,
- kukhala wathanzi, moyo wabwino, luso logwira ntchito, luso lochita masewera olimbitsa thupi,
- sinthani zovuta ndi pafupipafupi matenda
- mupewe zotupa zamagazi akulu ndi ang'ono.
Ndizotheka kukwaniritsa zolingazo mwa kudya mwachangu glycemia (mpaka 5.5 mmol / L), mutatha kudya - 10.0 mmol / L. Chiwerengero chomaliza ndi cholowa chaimpso. Ndi zaka, zimatha kuchuluka. Mu odwala matenda ashuga okalamba, zizindikiro zina za glycemia zimatsimikiza: pamimba yopanda kanthu - mpaka 11 mmol / l, mutatha kudya - 16 mmol / l.
Ndi mulingo wamtunduwu, ntchito yama cell oyera imachepa. Akatswiri otsogola amakhulupirira kuti ndikofunikira kupereka insulin ngati njira zogwiritsidwa ntchito pochiritsa sizisunga glycemic level (HbA1c) yochepera 8%.
Machitidwe a mahomoni a odwala omwe ali ndi matenda a shuga a 2 amathandiza kukonza:
- kusowa kwa insulini,
- kuchuluka kwa shuga kwa chiwindi,
- kugwiritsidwa ntchito kwa chakudya zamafuta mu zotumphukira za thupi.
Zizindikiro za insulin mankhwala okhudzana ndi anthu okalamba odwala matenda ashuga amagawika m'magulu awiri: Mtheradi (kuwonongeka kwa mashuga chifukwa cha mimba, opaleshoni, matenda oopsa) komanso wachibale (kusakwanira kwa mankhwala ochepetsa shuga, kusalolera kwawo).
Mtundu wofotokozedwawu wadwala. Chikhalidwe chachikulu ndikuti wodwalayo ayenera kutsatira zakudya komanso zakudya zopatsa thanzi. Kusintha kwa mankhwala a insulin kungakhale kwakanthawi kapena kokhazikika. Njira yoyamba imakhala, monga lamulo, mpaka miyezi itatu. Kenako adokotala amachotsa jakisoni.
Matenda a 2 a shuga amatengedwa ngati mtundu wophunziridwa bwino. Kuzindikira kwake komanso chithandizo chake sichovuta. Odwala sayenera kukana njira yongoyembekezera yoperekera insulin.Zikondwerero zomwe zimachitika mthupi la odwala matenda ashuga nthawi yomweyo zimalandira chithandizo chofunikira.
Ichi ndi chiyani
- Dokotala akakupangira zakudya, aziganiza:
- Mtundu wa matenda omwe muli nawo ndi woyamba kapena wachiwiri,
- Mkhalidwe wamatendawa,
- Kukhalapo kwa zovuta zomwe zidayamba chifukwa cha matendawa.
- Chiwerengero cha mkate - chidule XE.
Dongosolo ili limagwiritsidwa ntchito m'maiko ambiri padziko lapansi. Lingaliro la XE linayambitsidwa makamaka kwa odwala matenda ashuga omwe amaperekedwa jakisoni wa insulin. Mulingo wazinthu izi amawerengedwa molingana ndi kuchuluka kwa chakudya chamafuta tsiku lililonse.
Izi zimachitika pofuna kupewa kupezeka kwamatenda owopsa komanso oopsa m'moyo - hypo- ndi hyperglycemia, pakakhala shuga pang'ono m'magazi, kapena, mosiyana, kwambiri.
Kuwerenga
Mawerengero owerengera ali motere - 1 XE ndi 15 g. chakudya, 25 gr. buledi ndi 12 gr. shuga.
Ndikofunikira kuchita kuwerengetsa kuti mupange mndandanda woyenera.
Mtengo umatchedwa "mkate", chifukwa chifukwa cha kutsimikiza kwake ndi akatswiri azakudya adatengedwa ngati maziko osavuta kwambiri ndipo amagwiritsidwa ntchito kwambiri - mkate. Mwachitsanzo, ngati mutenga mkate wamba, womwe umadziwika kuti "njerwa", ndikuduladula nthuliwaye kukula kwake pafupifupi 1 cm, ndiye theka lake lidzakhala 1 XE (kulemera - 25 g.)
Mafuta ochulukirapo ofanana ndi gawo lomwe munthu wodwala matenda ashuga angadye, m'pamenenso angafunikire kwambiri insulin. Odwala omwe ali ndi mtundu woyamba wamatenda amadalira kwambiri gululi, chifukwa kusiyanasiyana kumadalira insulini. Ndikofunikira kudziwa kuti 1 XE imachulukitsa shuga kuchokera ku 1.5 mmol mpaka 1,9 mmol.
Mlozera wa Glycemic
Ndi chinthu china chofunikira chomwe odwala matenda ashuga ayenera kuganizira posankha zakudya. Chizindikirochi chikuwonetsa kuchuluka kwa chakudya pamwazi wa magazi.
Mndandanda wa glycemic, kapena GI, ulinso wofunikira kwambiri poyerekeza ndi mkate. Zakudya zowonda pang'ono ndizakudya zomwe GI yake ili yotsika, koma mwachangu, imakhala yokwera. Gulu loyamba likalowa m'thupi, shuga amawonjezeka kwambiri, ndipo kapamba amayamba kutulutsa insulin.
Gome lalikulu la zakudya za GI ndi motere:
- Mowa
- Madeti
- Mkate Woyera
- Kuphika,
- Mbatata yokazinga ndi kuphika,
- Kaloti owotcha kapena owiritsa,
- Mavwende
- Dzungu
Ali ndi Gi yoposa 70, choncho odwala matenda ashuga ayenera kuchepetsa kugwiritsa ntchito kwawo momwe angathere. Kapena, ngati simungathe kukana ndipo mudadya zomwe mumakonda, kulipirirani ndi kuchepetsa kuchuluka kwa chakudya chambiri.
Guy ndi 49 kapena kuchepera mu chakudya:
- Cranberries
- Mpunga wakuda
- Coconut
- Mphesa
- Buckwheat
- Prunes
- Maapulo atsopano.
Ndikofunika kudziwa kuti "chosungira" cha mapuloteni - mazira, nsomba kapena nkhuku - zenizeni sizikhala ndi mafuta konse, kwenikweni, GI yawo ndi 0.
Zambiri zakugwiritsa ntchito
Ngati mwapatsidwa zakudya zamafuta ochepa, madokotala amalimbikitsa kuti musamadye 2 - 2, 5 XE tsiku lililonse. Zakudya zozikidwa pachakudya chokwanira zimalola mayunitsi 10-20, koma madokotala ena amati njirayi ndiyowononga thanzi. Mwinanso, kwa wodwala aliyense amakhala ndi chisonyezo payekha.
Kuti muwone ngati ndizotheka kudya izi kapena malonda, gome la XE, lopangidwa makamaka kwa odwala matenda ashuga, amathandiza:
- Mkate - ndikulakwitsa kukhulupirira kuti chidutswa cha mkate chomwe chimasandutsidwa kukhala chosakira chili ndi magawo ochepa kuposa mkate watsopano. M'malo mwake, izi sizowona konse. Mafuta ambiri mu mkate ndi okwera kwambiri,
- Zinthu zamkaka, mkaka - gwero la calcium ndi nyama mapuloteni, komanso nyumba yosungiramo mavitamini. Kefir yopanda mafuta, mkaka kapena tchizi chokoleti chiyenera kupezeka,
- Zipatso, zipatso zimatha kudyedwa, koma zochepa.
- Zakumwa zotetezeka kwambiri ndi khofi, tiyi ndi mchere wamadzi. Citro, zakumwa zozizilitsa kukhosi komanso ma cocktail osiyanasiyana sayenera kuyikidwa pambali,
- Maswiti ndi oletsedwa. Mankhwala apadera a odwala matenda ashuga ayenera kugwiritsidwa ntchito mosamala,
- Mu mbewu zokhala mizu, chakudya chopatsa mphamvu sichitha konse kapena chochepa kwambiri kotero kuti mwina sichingaganiziridwe pakuwerengera. Pankhaniyi, chidwi chiyenera kulipiridwa ku Yerusalemu artichoke, mbatata, beets, kaloti ndi maungu,
- Supuni ziwiri za phala yophika muli 1 XE. Ngati misempha ya shuga m'magazi ikukwera kwambiri, phala lakuda liyenera kuwiritsa.
Nyemba 1 XE - supuni 7.
Kusinthanitsa mphamvu kwa anthu
Amapangidwa ndi kudya zamafuta, komanso chakudya kulowa mkati. Kamodzi m'matumbo, chinthucho chimaphwanyidwa ndikukhala mas shuga osavuta, ndikuwamwetsa m'magazi. M'maselo, glucose, gwero lalikulu lamphamvu, limanyamula kudzera m'magazi.
Mukatha kudya, kuchuluka kwa shuga kumawonjezeka - chifukwa chake, kufunika kwa insulin kumakulanso. Ngati munthu ali wathanzi, kapamba wake amayenera kuyankha funso ili. Anthu odwala matenda ashuga a shuga amapatsidwa mankhwala, ndipo mankhwalawo amayenera kuwerengedwa molondola.
Ngati mumakonda kuwerengera zigawo zikuluzikulu, dziyikani mafuta owonjezera ndipo werengani malembedwewo pazinthu musanazigule - palibe zochulukitsa za matenda zomwe zingakuwopsezeni.
Zambiri pa lingaliro la XE
Dongosolo la portal sikuti limalimbikitsa kuti mudzipangire nokha ndipo, pazizindikiro zoyambirira za matendawo, limakulangizani kuti mukaonane ndi dokotala. Tsamba lathu lili ndi madokotala aluso kwambiri, omwe mungapange nthawi yokumana pa intaneti kapena pafoni. Mutha kusankha dokotala woyenera kapena mutha kukusankhirani zaulere. Komanso pokhapokha pojambula kudzera mwa ife, Mtengo wakufunsira udzakhala wotsika kuposa chipatala chokha. Izi ndi mphatso yathu yaying'ono kwa alendo athu. Khalani athanzi!
