Kodi magawo a buledi ndi a shuga ndi ati? Matepi ndi kuwerengera

Chipinda cha mkate (XE) ndi lingaliro lofunikira m'miyoyo ya anthu omwe ali ndi matenda ashuga. XE ndi muyeso womwe umagwiritsidwa ntchito kuyerekezera kuchuluka kwa chakudya chamagulu muzakudya. Mwachitsanzo, "bar ya chokoleti cha 100 gramu ili ndi 5 XE", pomwe 1 XE: 20 g ya chokoleti. Chitsanzo china: 65 g ya ayisikilimu m'magawo a mkate ndi 1 XE.

Mmodzi mkate ndi 25 g mkate kapena 12 g shuga. M'mayiko ena, chizolowezi kumangoganiza za 15 g za chakudya chokha pa mkate. Ndiye chifukwa chake muyenera kuyandikira mosamala kuwerenga kwa matebulo a XE muzinthu, zidziwitso zomwe zimasiyanasiyana zingasiyane. Pakadali pano, popanga matebulo, mafuta ochepa okha omwe amaphatikizidwa ndi anthu amawaganizira, pomwe fiber fiber, i.e. CHIKWANGWANI - sizimaphatikizidwa.

Kuwerengera mkate

Kuchuluka kwa chakudya cham'magazi monga magawo a buledi kumapangitsa kufunikira kwa insulini yambiri, yomwe imayenera kupakidwa kuti ithetse shuga ya magazi a postprandial ndipo zonsezi ziyenera kuganiziridwa. Munthu yemwe ali ndi matenda a shuga 1 amayenera kupenda zakudya zake mosamalitsa. Mlingo wonse wa insulin patsiku umatengera izi, ndi kuchuluka kwa "ultrashort" ndi "insulin" yochepa "musanadye nkhomaliro.

Gawo la mkate liyenera kuganiziridwa mu zinthu zomwe munthu angadye, kutanthauza magome a odwala matenda ashuga. Chiwerengerochi chikadziwika, muyenera kuwerengetsa kuchuluka kwa insulini ya "ultrashort" kapena "yochepa", yomwe imalembedwa musanadye.

Pakuwerengera kolondola kwambiri kwamitundu yama mkate, ndi bwino kumangopima zinthuzo musanadye. Koma popita nthawi, odwala matenda a shuga amawunika mankhwala "ndi maso". Kuyerekezera koteroko ndikokwanira kuwerengera mlingo wa insulin. Komabe, kupeza kakhitchini kakang'ono kungakhale kothandiza kwambiri.

Glycemic Food Index

Ndi matenda a shuga, osati kuchuluka kwa chakudya chamagulu mu chakudya ndikofunikira, komanso kuthamanga kwa mayamwidwe awo ndi kulowa kwawo m'magazi. Pang'onopang'ono thupi limapukusira chakudya, pokhapokha amalimbikitsa shuga. Chifukwa chake, mtengo wambiri wa shuga wamagazi mukatha kudya udzakhala wochepa, zomwe zikutanthauza kuti kuwomba kwa maselo ndi mitsempha yamagazi sikudzakhala kwamphamvu kwambiri.

Glycemic Food Index (GI) - Chizindikiro cha kuchuluka kwa chakudya m'magazi a anthu. Mu shuga mellitus, chizindikirochi ndichofunika monga kuchuluka kwa mikate. Ma Dietitians amalimbikitsa kudya zakudya zambiri zomwe zimakhala ndi index ya glycemic yotsika.

Zopangidwa zodziwika zomwe zimakhala ndi index yayikulu ya glycemic. Mitu ikuluikulu ndi:

• Wokondedwa
• Shuga
• Zakumwa zoziziritsa kukhosi ndi zopanda kaboni,
• Jam
• Mapiritsi a glucose.

Maswiti onsewa alibe mafuta. Mu matenda ashuga, amatha kuledzera pokhapokha ngati ali ndi vuto la hypoglycemia. M'moyo watsiku ndi tsiku, zinthu zomwe zalembedwazi sizikulimbikitsidwa kwa odwala matenda ashuga.

Kudya magawo a mkate

Oyimira ambiri azamankhwala amakono amalimbikitsa kudya ma carbohydrate, omwe ndi ofanana ndi 2 kapena 2.5 mkate patsiku. Zakudya zambiri "zopatsa thanzi" zimawona kuti ndizabwinobwino kudya zakudya zama 10X XE patsiku, koma izi ndizovulaza mu shuga.

Ngati munthu akufuna kuchepetsa kuchuluka kwa shuga, amachepetsa kudya kwawo kwa chakudya. Zinaonekeratu kuti njirayi ndi yothandiza osati kwa odwala matenda a shuga 2, komanso matenda a shuga 1. Sizofunikira kuti tikhulupirire malangizo onse omwe alembedwa pankhani yokhudza zakudya. Ndikokwanira kugula glucometer yolondola, yomwe ikuwonetsa ngati zakudya zina ndizoyenera kuzigwiritsa ntchito.

Tsopano kuchuluka kwa odwala matenda ashuga akuyesera kuchepetsa kuchuluka kwa mikate yazakudya. Monga cholowa mmalo, zogulitsa zomwe zimakhala ndi mapuloteni ambiri komanso mafuta abwinobwino achilengedwe zimagwiritsidwa ntchito. Kuphatikiza apo, zamasamba a mavitamini ayamba kutchuka.

Ngati mumatsatira zakudya zamafuta ochepa, pakatha masiku angapo zimveka kuti thanzi lathu lonse layamba bwanji komanso kuchuluka kwa glucose m'mwazi kwatsika. Zakudya zoterezi zimachotsa kufunikira kuyang'ana magome a mkate. Ngati pachakudya chilichonse mumangodya 6 6 g yamafuta, ndiye kuti kuchuluka kwa mikate sikudzaposa 1 XE.

Pokhala ndi zakudya zomwe anthu amakonda kudya, omwe amadwala matenda ashuga amakhala ndi vuto losakhazikika m'magazi, ndipo zakudya zomwe zimakhala ndi shuga wambiri zimagwiritsidwanso ntchito. Munthu amafunika kuwerengetsa kuchuluka kwa insulini yomwe ikufunika kuti gawo limodzi la mkate lizikhidwa. M'malo mwake, ndikwabwino kuti mupeze kuchuluka kwa insulini kuti mupeze 1 g ya zakudya, osati mkate wonse.

Chifukwa chake, zakudya zochepa zamafuta zomwe zimadyedwa, insulin yochepa imafunikira. Pambuyo poyambitsa kudya kwamoto ochepa, kufunika kwa insulin kumachepera 2-5 nthawi. Wodwala yemwe wachepetsa kudya mapiritsi kapena insulin nthawi zambiri amakhala ndi hypoglycemia.

Mafuta ndi mbewu za phala

Mbewu zonse, kuphatikizapo zinthu zonse za tirigu (barele, oats, tirigu) zimakhala ndi chakudya chamagulu ambiri. Koma nthawi yomweyo, kupezeka kwawo pakudya kwa anthu odwala matenda ashuga ndikofunikira!

Kotero kuti chimanga sichingakhudze momwe wodwalayo alili, ndikofunikira kuyendetsa kuchuluka kwa shuga m'magazi munthawi, nthawi yoyamba komanso isanachitike. Ndizosavomerezeka kupitilira muyeso wamadyedwe azakudya zotere. Ndipo tebulo likuthandizira kuwerengera magawo a mkate.

Zinthu Zamkaka ndi Mkaka

Zinthu zopangidwa mkaka ndi mkaka zimapangitsa kuti pakhale mapuloteni azinyama komanso calcium, zomwe zimakhala zovuta kuzidyetsa ndipo ziyenera kuonedwa kuti ndizofunikira. M'mavhoriyumu ang'onoang'ono, zinthu izi zimakhala ndi mavitamini onse. Komabe, zinthu zamkaka zimakhala ndi mavitamini A ambiri ndi B2.

Zinthu zamkaka zamafuta ochepa ziyenera kusankhidwa mu zakudya zamagulu. Ndikwabwino kusiya mkaka wonse. 200 ml ya mkaka wathunthu uli ndi pafupifupi gawo limodzi mwa magawo atatu a mafuta a tsiku ndi tsiku omwe amakhala ndi mafuta, motero ndibwino kuti musagwiritse ntchito chinthu chotere. Ndikofunika kumwa mkaka wopendekera, kapena kuphika chakudya pompopompo, pomwe mutha kuwonjezera zidutswa za zipatso kapena zipatso, ndizomwe pulogalamu yazakudya iyenera kukhala.

Mtedza, masamba, nyemba

Mtedza, nyemba ndi ndiwo zamasamba zizikhala nthawi zonse pazakudya za anthu odwala matenda ashuga. Zakudya zimathandiza kuchepetsa shuga m'magazi pochepetsa chiopsezo cha zovuta. Mwambiri, nthawi zambiri ngozi yakukula kwamtima imachepa. Masamba, mbewu ndi chimanga zimapatsa thupi zinthu zofunika monga kufufuza mapuloteni, fayilo ndi potaziyamu.

Monga chakudya, ndibwino kugwiritsa ntchito masamba osaphika ndi zipatso zokhala ndi chisonyezo chotsika cha glycemic, tebulo limangothandiza kuti osawerengera. Anthu odwala matenda ashuga ndiwowopsa kugwiritsa ntchito masamba osakhazikika, chifukwa amakhala ndi mafuta ambiri komanso amakhala ndi chakudya chambiri. Kuchuluka kwa ndiwo zamasamba muzakudya kuyenera kukhala kochepa, kuwerengetsa kwamitundu yamafuta kumawonetsedwa pagome.

Zipatso ndi zipatso (ndi miyala ndi peel)

Ndi matenda a shuga, amaloledwa kudya zipatso zambiri zomwe zilipo. Koma pali kusiyanasiyana, awa ndi mphesa, chivwende, nthochi, vwende, mango ndi chinanazi. Zipatso zotere zimachulukitsa shuga m'magazi a anthu, zomwe zikutanthauza kuti kumwa kwawo kuyenera kukhala kochepa ndipo osadye tsiku lililonse.

Koma zipatso mwamwambo ndimalo abwino m'malo mwa zotsekemera zotsekemera. Kwa odwala matenda ashuga, sitiroberi, jamu, zipatso ndi ma curants wakuda ndizoyenereradi - mtsogoleri wosasankhidwa pakati pa zipatso molingana ndi kuchuluka kwa vitamini C tsiku lililonse.

Mukamasankha zakumwa, monga zinthu zina zilizonse, muyenera kufufuza kuchuluka kwa chakudya chamagulu. Zakumwa zoziziritsa kukhosi zimapikisidwa kwa anthu omwe ali ndi matenda ashuga, ndipo palibe chifukwa chowatengera kwa odwala matenda ashuga, palibe chifukwa chowerengetsera.

Munthu yemwe ali ndi matenda ashuga ayenera kukhalabe okhutira ndi madzi akumwa okwanira.

Zakumwa zonse zimayenera kudyedwa ndi munthu yemwe ali ndi matenda ashuga, kupatsidwa index yawo ya glycemic. Zakumwa zomwe zimatha kumwa wodwala:

1. Madzi akumwa oyera
2. Zipatso za zipatso
3. Zakudya zamasamba
4. Tiyi
5. Mkaka
6. Tiyi yobiriwira.

Phindu la tiyi wobiriwira ndilabwino kwambiri. Chomwa ichi chimakhala ndi phindu pamapazi a magazi, pang'onopang'ono zimakhudza thupi. Komanso, tiyi wobiriwira amachepetsa mafuta m'thupi komanso mafuta m'thupi.

Nthawi zambiri zakudya zotsekemera zimakhala ndi mawonekedwe ake. Izi zikutanthauza kuti zakudya zotsekemera sizilangizidwa kwa odwala matenda ashuga. Masiku ano, opanga zinthu amapereka mitundu yambiri ya maswiti okhala ndi zotsekemera.

Madokotala ambiri a matenda ashuga amavomereza kuti zinthu zotere sizotetezeka kwathunthu, ndipo kuwerengetsa pano sikungathandize. Chowonadi ndi chakuti malo ena omwe ali ndi shuga amathandizanso kuti munthu azichita bwino, zomwe sizoyenera kwa anthu odwala matenda ashuga.

Zolemba za matenda a shuga II

Milandu ya kusokonezeka kwa kagayidwe kazakudya ka michere imaphatikizidwanso ndi T2DM, limodzi ndi zonse ziwiri zotchulidwa za insulin (zovuta zowonongeka za insulin yamkati kapena yakunja pamatumbo) ndikuwonongeka kwa insulin yawo mosiyanasiyana. Matendawa amakula, monga lamulo, pang'onopang'ono, ndipo mu 85% ya milandu imatengedwa kuchokera kwa makolo. Ndi katundu wobadwa nawo, anthu azaka zopitilira 50 amadwala ndi T2DM posakhalitsa.

Kuwonetsera kwa T2DM kumathandizira kunenepa, makamaka pamimba, wokhala ndi mafuta ochulukirapo (a mkati), osati mafuta onyozeka.

Ubwenzi wapakati pa mitundu iwiri iyi ya kudzikundikira kwamafuta m'thupi ukhoza kuwonekera poyesedwa ndi bio-impedance m'malo apadera, kapena (moyerekeza kwambiri) owerengera mafuta m'miyezo yanyumba ndi ntchito yoyerekeza kuchuluka kwamafuta a visceral.

Mu T2DM, thupi la munthu wonenepa, kuti athane ndi insulin kukokana, amakakamizidwa kuti azikhala ndi insulini yambiri m'magazi poyerekeza ndi yabwinobwino, zomwe zimapangitsa kutsika kwa mapangidwe a pancreatic popanga insulin. Kukana kwa insulini kumapangitsa kuti mafuta azikhala ndi kuchuluka komanso kusakwanira kudya michere (CHIKWANGWANI).

Pachigawo choyambirira cha T2DM, njirayi imasinthidwanso ndikuwongolera zakudya komanso kuyambitsa zochitika zolimbitsa thupi mkati zowonjezera (mpaka mulingo woyambira kagayidwe kake komanso ntchito yanthawi zonse).

• kuyenda 8 km
• Kuyenda ma Nordic 6 km
• kuthamangira 4 km.

Kuchuluka kwa chakudya chochuluka ndi mtundu wa shuga II

Njira yayikulu yazakudya zopatsa thanzi mu T2DM ndikuchepetsa kusokonezeka kwa kagayidwe kachakudya, komwe wodwala amafunikira kudziphunzitsanso yekha pakusintha moyo wawo.

Ndi kusintha kwa kuchuluka kwa shuga m'magazi mwa odwala, mitundu yonse ya kagayidwe imasintha, makamaka, zimakhala zimayamba kugwira shuga, ndipo ngakhale (mwa odwala ena) machitidwe amakankhidwe obwera. M'nthawi ya insulin isanachitike, zakudya zinali njira yokhayo yothandizira odwala matenda ashuga, koma phindu lake silinatsike masiku athu ano. Kufunika kopereka mankhwala ochepetsa shuga mu mawonekedwe a mapiritsi kwa wodwala kumabuka (kapena kulimbikira) pokhapokha ngati shuga wambiri samatsika pambuyo poti mathandizidwe pakudya ndi kuthandizira kulemera kwa thupi. Ngati mankhwala ochepetsa shuga sathandiza, dokotala amamulembera mankhwala a insulin.

Nthawi zina odwala amalimbikitsidwa kusiyiratu shuga wosavuta, koma maphunziro azachipatala samatsimikizira kuyimbaku. Shuga mu kapangidwe kazakudya kumawonjezera glycemia (glucose m'magazi) osaposa muyeso wofanana ndi wowuma wa ma calories ndi kulemera. Chifukwa chake, maupangiri ogwiritsira ntchito matebulo amataya kukhulupirika kwawo. glycemic index (GI) zogulitsa, makamaka popeza odwala ena omwe ali ndi T2DM ali ndi kutaya kwathunthu kapena kwakukulu kwa maswiti

Nthawi ndi nthawi, maswiti kapena keke yomwe idadyedwayo siyilola wodwala kuti azimva kuti ndi wopanda pake (makamaka popeza mulibe).Chofunika kwambiri kuposa zogulitsa za GI ndi chiwerengero chawo, mafuta azomwe amapezeka mwa iwo osagawika muzovuta komanso zovuta. Koma wodwalayo ayenera kudziwa kuchuluka kwa chakudya chambiri chakudya chatsiku, ndipo ndi wodziwa yekha yemwe angakhazikitse izi pokhapokha atapenda. Ndi matenda ashuga, kuchuluka kwa chakudya chamagulu m'zakudya kungachepe (mpaka 40% pama calories m'malo mwa 55% wamba), koma osatsika.

Pakadali pano, ndikupanga ntchito zamafoni am'manja, omwe amalola, mwakuwonetsa pang'ono, kuti mudziwe kuchuluka kwa chakudya chamafuta, kuchuluka kumeneku kungakhazikike mwachindunji, magalamu, omwe amafunikira kuyang'ana kwa chinthu kapena mbale, kuwerenga cholembera (mwachitsanzo, bar ya protein), Thandizo pazakudya za kampani yoperekera chakudya, kapena kudziwa za kulemera ndi kapangidwe kazakudya zamagulu pozindikira.

Khalidwe lofananalo tsopano, mutazindikira, ndizotheka kwanu, ndipo izi ziyenera kuvomerezedwa.

Chigoba cha mkate - ndi chiyani

Pakalembwe, nthawi ya iPhones isanachitike, njira ina yowerengera chakudya imapangidwa - kudzera m'magawo a mkate (XE), omwe amatchedwanso kuti chakudya chamagulu. Magawo a mikate yodwala matenda ashuga 1 adayambitsidwa kuti athe kuwunikira kuchuluka kwa insulini yomwe imafunikira pakuyamwa kwa chakudya. 1 XE imafunikira magawo awiri a insulini kuti agone m'mawa, 1.5 pa nkhomaliro, ndipo 1 madzulo okha. Kulowetsedwa kwa chakudya cham'madzi mu 1 XE kumawonjezera glycemia ndi 1.5-1.9 mmol / L.

Palibe tanthauzo lenileni la XE, timapereka matanthauzidwe angapo odziwika bwino. Gulu la mkate lidayambitsidwa ndi madotolo aku Germany, ndipo mpaka 2010 lidatanthauzidwa ngati kuchuluka kwa chinthu chomwe chimakhala ndi 12 g of digestible (ndipo potero zimawonjezera glycemia) zakudya zamafuta ndi shuga. Koma ku Switzerland XE idawonedwa kuti ili ndi 10 g yamafuta, ndipo m'maiko olankhula Chingerezi anali ma g 15. Kusagwirizana m'matanthauzidwewo kudapangitsa kuti kuyambira 2010 adavomerezedwa kuti asagwiritse ntchito lingaliro la XE ku Germany.

Ku Russia, amakhulupirira kuti 1 XE imagwirizana ndi 12 g ya chakudya chamafuta, kapena 13 g yamafuta, poganizira michere yazakudya zomwe zili m'zinthuzo. Kudziwa kuchuluka kumeneku kumakupatsani mwayi woti mutanthauzire mosavuta (pang'ono m'mutu mwanu, makamaka pa Calculator yomwe yapangidwa mufoni iliyonse) XE kukhala magalamu a chakudya ndi zinthu zina.

Mwachitsanzo, ngati mudadya 190 g ya persimmon yokhala ndi chakudya chodziwika bwino cha 15,9%, mumamwa 15.9 x 190/100 = 30 g wama chakudya, kapena 30/12 = 2.5 XE. Momwe mungaganizire XE, mpaka chakhumi chapafupi kwambiri, kapena kuzungulira kwa onse - mukuganiza. M'magawo onse awiri, "pafupifupi" patsiku lotsala lidzachepetsedwa.