Momwe mungachepetse shuga lamwazi mwachangu, lomwe limadya shuga

Makolo athu, makamaka agogo, anali kuda nkhawa ndi vuto lochepetsa shuga wamagazi pang'ono ndi pang'ono. Tsopano mamiliyoni aanthu ali ndi nkhawa yayikulu ndikuwerengedwa kwakukulu kwa mafuta m'thupi. Pali zifukwa zonse izi. Kwa zaka makumi atatu zapitazo, chakudya komanso kapangidwe kake ka zinthu zasintha kwambiri. Kudya shuga, confectionery, makeke, ndi zinthu zomwe zimapangidwa nthawi yomweyo zimachulukitsidwa ndi dongosolo lalikulu. Kukhala moyo wongokhala ndi kupsinjika nthawi zonse kumakulitsa vutolo. Zakudya zotere komanso malo omwe anthu amakhala nawo zimabweretsa kulemera, kuwonjezeka kwa kuchuluka kwa cholesterol "yoyipa", komanso spikes yosalekeza m'magawo a shuga. Zotsatira zake, pamakhala kunenepa kwambiri komanso kuwonjezeka kwakukulu kwa matenda ashuga. Zoyenera kuchita panthawiyi, momwe mungachepetse shuga komanso momwe mungakwaniritsire kukhazikika kwake kudzanenedwa m'nkhani yomwe tafotokozayi.

Zomwe Zimayambitsa Madzi Akuluakulu a shuga

Kugwiritsira ntchito molakwika maswiti, zakudya zamafuta, zakudya zamafuta ambiri zimathandizira kuwonjezeka kwa shuga m'magazi. Izi zimathandizidwanso ndimasoka osokoneza bongo, "zakudya zazakudya" panjira kapena, mwachitsanzo, chakudya chamadzulo musanagone. Njira yothetsera vutoli apa ndiyosavuta - muyenera kudziletsa kuti muchepetse zakudya zomwe mumadya ndikutsatira zakudya. Phunziro la a Pavlov adafotokoza njira yothandizira thanzi labwino m'mawu osavuta komanso anzeru: "Muyenera kudzuka patebulo ndikumva njala pang'ono."

Choyipa chachikulu, ndikasintha kusintha kwa zakudya zomwe sizinachitike komanso moyo wanu suyenda bwino. Chifukwa chake, pali mavuto akulu azaumoyo. Ndi matenda ati omwe amadziwika ndi kuchuluka kwa shuga?

Matenda a shuga, momwe kapamba samatulutsa insulin yokwanira kugwetsa shuga.
Matenda a chiwindi: hepatitis, cirrhosis ndi ena.
Zovuta zamtundu wa endocrine. Matenda monga chithokomiro, matenda a Cushing, kapena pheochromocytoma.

Shuga amatha kuonjezera chifukwa chomwa mankhwala ena, monga ma steroids.

Zomwe zimapangitsa munthu kukhala wamalingaliro, mayiko ankhanza komanso okhumudwitsa, komanso kupsinjika kumasiyanitsidwa ndi gulu lina.

Kodi mukudziwa kuti ...?

Pakamwa pakamwa chifukwa chodetsa nkhawa ndi chifukwa chakuwonjezereka kwa shuga m'magazi. Kubwezera chizindikirochi munthawi yake, ndikokwanira kugwiritsa ntchito zomwe zimachitika: kulowetsedwa kwa chamomile, valerian ndi ena.

Njira yabwino yopewera kupsinjika ndi chakumwa cha chokoleti chokhala ndi stevia. Ndiwotsekemera komanso chokoma, koma shuga wopanda. Kampani yathu imaperekachokoleti amasakanizandi stevia pamtengo wa 910.10 p. kwa mphamvu ya 120 g.

Dziwani kuti cholinga chochepetsera shuga sichimakhala ndi cholinga chothana ndi shuga. Glucose ndi gawo lofunikira lamankhwala kuphatikiza thupi, limapereka mphamvu ku zochita za kagayidwe kazakudya (https://ru.wikipedia.org/wiki/anuelD0 kolo93ubaniD0unziBBanuelD1anuel8EanuelD0ubaniBAanuelD0 koloBEotokoD0 kolo B7% D0% B0). Ndi zokhazikika pamlingo, kuusunga momwe uliri.

Zizindikiro za shuga wambiri

Monga lamulo, zizindikiro zotsatirazi zimatsagana ndi kuchuluka kwa shuga:

kumangokhala pakamwa lowuma, ludzu,
kuyabwa kwa malo osiyanasiyana pakhungu,
kukodza pafupipafupi, makamaka usiku,
kuchiritsa pang'onopang'ono mabala ndi mabala,
minofu kukokana, makamaka pafupipafupi m'miyendo,
kuyamba kwa kutopa kuntchito, ulesi, kugona,
dontho lakuthwa mu zowoneka bwino.

Chizindikiro chilichonse ndi chifukwa chachikulu chopita kuchipatala kukayezetsa magazi.

Tab. 1. Upamwamba wovomerezeka wamagulu a shuga amisinkhu yosiyanasiyana.

Zolemba malire ndi osachepera a Mmol / l (ayenera kuyang'ana m'mawa, pamimba yopanda kanthu)

Amayambitsa ndi zizindikiro za hyperglycemia

Asanatsitse shuga, ndikofunikira kudziwa ngati ndiwokwera kwambiri. Kupatula apo, popanda kugwiritsa ntchito mosamala zakudya zina, hypoglycemia imatha kukulanso, yomwe imakhalanso yoopsa. Njira yodalirika yodziwira index ya glycemic ndi kuyezetsa magazi.

Poyamba, ndikofunikira kudziwa nokha za hyperglycemia. Uku ndikumakonda kukodza, pakamwa pouma komanso ludzu lalikulu.

Komanso, wodwalayo amatha kuwonjezera magazi, chifukwa chifukwa chakumwa madzi ambiri, impso sizingagwire ntchito zawo zoyambira.

Kuphatikiza apo, zizindikiro zotsatirazi zimatsagana ndi matenda a shuga:

Kuchepetsa thupi mosafunikira chifukwa cha kuchepa kwa insulin, kotero kuti glucose samayamwa ndipo thupi limakhala ndi njala.
Zilonda ndi zolakwika zina za pakhungu zomwe zimawonekera chifukwa cha kuchuluka kwa magazi m'maso.
Kugona, kupweteka mutu, kutopa. Hyperglycemia imasokonezanso ubongo.

Zomwe zimayambitsa zomwe zimayambitsa glucose yayikulu zimaphatikizapo kuperewera kwa zakudya m'thupi, zomwe zimapezeka m'zakudya zamafuta ambiri othamanga. Komanso chiopsezo chokhala ndi hyperglycemia chimawonjezeka ndi zowonongeka ndi kuvulala kwa ubongo, kupsinjika ndi endocrine pathologies.

Kuphatikiza apo, mwayi wodwala matenda a shuga umachulukira ndikukhalanso ndi moyo kapena kuchita zinthu zochulukirapo, kuchitira opaleshoni ziwalo zam'mimba komanso matenda opatsirana komanso osakhazikika.

Momwe mungayendetsere shuga?

Osati wodwala matenda ashuga okha, koma aliyense ayenera kudziwa zomwe zizindikiro za glycemic zimawoneka ngati zabwinobwino kwa iye. Mulingo wa shuga umasiyana ndi zaka. Mwa makanda, ndende yokhazikika imachokera ku 2.8 mpaka 4.4, mwa ana ochepera zaka 14 - 3.33-5.55, kuyambira zaka 14 mpaka 50 - 3.89 mpaka 5.83, komanso paukalamba - kuyambira 3,89 mpaka 6.7.

Pali magulu osiyanasiyana amitundu yoyesa magazi. Nthawi zambiri phunziroli limachitika pamimba yopanda kanthu m'mimba. Mayeso osakanikirana amathanso kuchitika maola angapo mukatha kudya komanso pamimba yopanda kanthu.

Kuphatikiza apo, sampuli imatha kukhala yachisawawa, ndiko kuti, yopanda chakudya. Maphunziro ofanana amachitidwa molumikizana ndi mayeso ena. Ndikofunikira pakuwunikanso momwe zinthu ziliri komanso kuwunika njira ya matenda ashuga.

Pamaso pa matenda a shuga, glycemia imayesedwa pogwiritsa ntchito glucometer. Kuti muchite izi, kuboola chala ndi chala, kenako dontho lamagazi limasamutsidwa ku chipangizocho, chomwe chimapanga masekondi angapo.

Koma ku maphunziro odalirika kwambiri akuphatikizapo zomwe zimachitika kuchipatala. Nthawi zambiri, kuyeseza kamlomo kotsekemera kwa glucose kumachitika m'makiriniki, koma mayankho olondola kwambiri amatha kupezeka ngati awiri awunikira. Yoyamba imachitika pamimba yopanda kanthu pakatha masiku atatu kudya, ndipo yachiwiri itatha mphindi 5, pomwe wodwalayo amamwa yankho la glucose, ndipo atatha maola angapo amaperekanso magazi.

Ngati kupezeka kwa matenda oopsa a hyperglycemia kumatsimikiziridwa, ndiye kuti wodwala matenda ashuga ayenera kuganizira momwe angachithetsere komanso omwe amaletsa shuga m'magazi.

Madokotala amalimbikitsa kudya, kudya othandizira, komanso kuchita masewera olimbitsa thupi. Koma kodi ndizotheka kuchepetsa kuchuluka kwa shuga ndi zakudya zina ndi zakumwa?

Zakudya zochepetsa shuga

Popeza shuga sakhazikika bwino mu shuga, ndi matenda otere ndikofunikira kudziwa zomwe zingayambitse kuyamwa kwa shuga komanso kuchepetsa kuchepa kwake. Choyamba, zakudya zomwe zimakhala ndi fiber ziyenera kuphatikizidwa ndi zakudya za anthu odwala matenda ashuga, zomwe sizimalola glucose kumizidwa ndi khoma lamatumbo kulowa m'magazi.

Zakudya zokhala ndi CHIKWANGWANI zimaphatikizapo zamasamba osiyanasiyana, kuphatikiza Yerusalemu artichoke, squash, dzungu, phwetekere, nkhaka, kabichi, tsabola ndi belu. Komanso, mitundu yambiri yazakudya imapezeka mu oatmeal ndi mbewu zonse. Palinso fiber mu amadyera (katsabola, letesi, parsley, sipinachi) zipatso ndi zipatso (zipatso za citrus, avocados, maapulo), momwe mumakhalanso mavitamini ndi michere yambiri.

Kuphatikiza apo, chakudya chimafunika kwa anthu odwala matenda ashuga okhala ndi index yotsika ya glycemic. Kupatula apo, chakudya chokhala ndi GI yayikulu chimayambitsa kuchuluka kwa shuga, ndipo GI yotsika siyilola kudumpha mwadzidzidzi mu glucose. Gawoli limaphatikizapo zakudya zama calorie ochepa omwe alibe mafuta ambiri ndi chakudya chamafuta.

Kuphatikiza pazogulitsa pamwambazi za matenda ashuga, zitha kukhala zothandiza:

nsomba zam'nyanja - kwambiri mapuloteni komanso otsika mu GI,
zonunkhira - yambitsa kagayidwe kazakudya, kulimbikitsa kuyamwa kwa shuga (tsabola, sinamoni, turmeric, cloves, adyo, ginger),
mtedza - wolemera mapuloteni, fiber, zakudya zovuta, chifukwa cha kugwiritsa ntchito kwawo nthawi zonse, chiopsezo chokhala ndi matenda a shuga chimachepetsedwa ndi 30%,
anyezi ndi adyo - zimalimbikitsa ntchito ya kapamba, wokhala ndi flavonoids, kuyambitsa njira za metabolic ndikulimbikitsa kuyamwa kwa shuga,
nyemba - zochuluka mu mapuloteni komanso zakudya, kuwonjezera insulin,
bowa - wokhala ndi CHIWEMBEDZO, wokhala ndi GI yotsika,
tchizi tofu - ali ndi mndandanda wotsika wa glycemic.
mafuta ophikira masamba - mafuta opukutidwa amafuta okhala ndi mafuta ambiri a omega-3 acid amapindulitsa kwambiri.

Zithandizo za anthu zomwe zimasokoneza magazi a magazi

Kuchepetsa msanga shuga, masamba a mabulosi amagwiritsidwa ntchito mwachangu. Kukonzekera zopangidwa kuchokera kwa iwo, 1 mchere. l Zinthu zosaphika zimathiridwa ndi kapu yamadzi otentha ndikuyika kwa mphindi 30. Msuzi kumwa 3 p. 250 ml patsiku kwa masiku asanu.

Awiri tbsp. supuni ya khungwa la aspen imathiridwa theka la lita imodzi ya madzi otentha ndikuwotchedwa kwa mphindi 30. Mankhwalawa amathandizidwa kwa maola 2-4, amasefa ndi kumwa m'matumba a 0,5. asanadye 2-4 p. patsiku kwa masiku awiri.

Maluwa amodzi amadzimadzi amadzimadzi otentha amatsanulidwa ndi 250 ml ya madzi otentha ndikuwumirira kwa maola atatu. Decoction amamwa katatu patsiku kwa ¼ stack. m'masiku 4.

Kuphatikiza apo, ndi matenda a shuga, kugwiritsa ntchito Mumiye ndikulimbikitsidwa. Awa ndi mchere waku India momwe mumakhala ma libenzo-alpha pyrons, ma acid acid ndi ma peptides, omwe amachepetsa kwambiri shuga ndi mafuta m'thupi. Mankhwalawa amakonzedwa motere: 4 g Mumiye wasungunuka mu Art. l madzi owiritsa ndikutenga 3 p. tsiku lililonse ndi chakudya kwa masiku 2-3 mzere.

Komanso, hyperglycemia ikayamba mtundu wachiwiri wa matenda ashuga, nkhaka zowawa za ku Asia zimagwiritsidwa ntchito, zomwe zimathandizira kagayidwe kazakudya. Kuti akhazikitse glycemia, 20 ml ya madzi a chomera amatengedwa pakudya kwa masiku atatu.

Pali ulusi wambiri wosungunuka mu chomera cha cognac womwe umapangitsa shuga wamagazi ndi cholesterol. Mafuta amapangidwa kuchokera ku ma tubers a cognac, 1 g omwe amasakanikirana ndi 1 supu. l madzi owiritsa. Njira kumwa 1 p. patsiku kwa masiku awiri.

Ginseng ndi zitsamba zomwe zimachepetsa kwambiri shuga m'magazi, zimapangitsa kuti insulini isungidwe, imachepetsa gawo la asidi-carboxylic acid, ndikuthandizira kugwira ntchito kwa cell ya pancreatic beta ndikuletsa kukula kwa matenda a mtima. Patsiku, ndikokwanira kutenga 25 mg wa ufa kuchokera kumizu ya chomera kenako patatha masiku atatu hyperglycemia imatha.

Ndi kulumpha mwadzidzidzi m'magulu a shuga, mutha kugwiritsa ntchito njira iyi Madzi a mandimu amodzi ndi dzira limodzi laiwisi limasakanizidwa ndikutenga pamimba yopanda kanthu. Mutha kukhala ndi kadzutsa pambuyo pa ola limodzi. Mankhwalawa amachitika kwa masiku atatu, ndipo pakatha masiku 10 mankhwalawa amabwerezedwanso.

Pomaliza, ndikofunikira kudziwa kuti kugwiritsa ntchito mankhwala osokoneza bongo ndizovulaza osati kwa odwala matenda ashuga okha. Kupatula apo, mankhwalawa amakhala ndi vuto pakhungu, misomali, tsitsi, limawonjezera kusokonekera, kusokoneza kugona mokwanira, kulimbikitsa kukalamba ndipo, monga ndudu ndi mowa, kumayambitsa chizolowezi.

Kanemayo munkhaniyi akupereka malingaliro ochepetsa shuga m'magazi.

Ndi zakudya ziti zomwe zimachulukitsa kapena kuchepa kwa insulin?

Zakudya Zakudya ndi Zakudya Zabwino

Mlingo wabwinobwino wa insulin ndi wofunikira kwambiri pakugwira bwino ntchito kwa thupi. Ngati kapamba kakuyenda bwino, insulin imapangidwa mosiyanasiyana, kumakhala kulumpha kosalekeza, mokulira izi zitha kuwonetsedwa mu mawonekedwe a kutopa, kuchepa mphamvu - kusowa mphamvu, kukalamba msanga kwa thupi.

Mabala ndi mabala amachira nthawi yayitali pamaso pa insulin yambiri. Pakulimbitsa thupi kumachitika thukuta lochulukirapo, kupuma movutikira kumawonekera. Kumva ludzu ngakhale mutadya chakudya chamasana kapena chamadzulo kumatha kukhala chimodzi mwazizindikiro za kuchuluka kwa insulini m'magazi.

Ngati mukuzindikira nokha mwa izi, muyenera kulankhulana ndi endocrinologist. Katswiri adzafotokozera momwe chithandizo chamankhwala chingapangire zakudya zoyenera - kudya ndi kuchuluka kapena kuchepa kwa insulin.

Kuphatikiza Mankhwala a Insulin

Nthawi zina, odwala amatembenukira kwa endocrinologists ndi funso, Zakudya ziti zomwe zimakhala ndi insulinkuti muwasankhe iwo kusenu. Ziyenera kunenedwa nthawi yomweyo kuti zinthu zotere sizipezeka mwachilengedwe.

Insulin ndi timadzi tomwe kapamba amatulutsa chifukwa cha zakudya zomwe timadya.

Komanso, zomwe zimayambitsa insulin yowonjezereka zimatha kukhala zovuta kwambiri zolimbitsa thupi, zochitika zovuta, matenda a chiwindi, etc.

Pazinthu, pali chosonyeza monga index ya insulin. Mkulu akakhala kuti wapangidwa chifukwa chogulitsa, amayamba kuchita izi kapena zimapangitsa kuti kapamba wathuyu apange insulin.

Amakhulupilira kuti index ya insulin ndi yayitali kwambiri mu ng'ombe, mitundu ina ya nsomba, ndi chokoleti cha chokoleti. Mwa zinthu zamkaka, tchulani zitha kupangidwa ndi yogati, ayisikilimu ndi mkaka. AI yapamwamba kwambiri ya caramel wamba - mayunitsi 160, malinga ndi tebulo.

Kodi tikupeza chiyani pamfundoyi? Zikuwoneka kuti kugwiritsa ntchito mitundu yazinthu zina kuchokera patsamba lalifupi lino sikungachititse kuti shuga awonjezeke, koma kungayambitse kulumpha kwa insulin!

Chipatso cha nandolo - 20, dzira - 31, phala kuchokera ku oatmeal - 40, pasitala kuchokera ku mitundu yolimba - 40, tchizi - 45, granola - 46, ng'ombe - 51, mkate kuchokera ku mbewu - 56, ma lentulo - 58, maapulo - 59, zopangidwa ndi nsomba - 59, zipatso za malalanje - 60, tchipisi - 61, mpunga wa bulauni - 62, ma pie wokazinga - 74, ma fries - 74, ma flakes chimanga - 75, croissants - 79, mpunga wachabe - 79, nthochi - 81, makeke mankhwala - 82, mphesa - 82, ayisikilimu - 89, ma cookie - 92, mkate wakuda - 96, mkate wa tirigu - 100, mbatata yophika - 121, chokoleti - 122,

Gome pamwambapa likuwonetsa zinthuzo ndi ndolo yawo ya insulin.

Kuchepetsa Mankhwala a Insulin

Menyu yokhala ndi insulin yambiri amapanga akatswiri a zakudya ndi endocrinologist. Pankhaniyi, zinthu monga kukhalapo kwa matenda olumikizika ndipo maphunzirowa amatengedwa.

Palibe konsekonse zakudya kuti muchepetse insulinizi zitha kugwira ntchito moyenera kwa wina aliyense. Koma pali zina mwa zinthu zomwe zimachepetsa insulin, zomwe mudzagwilitsidwa nazo, ndikupanga kusintha kwina munthawi yamankhwala.

Mukamapanga mndandanda womwe cholinga chake ndikuchepetsa insulini, zokonda zimaperekedwa ku zakudya zomwe zimakhala ndi glycemic yotsika komanso index ya insulin nthawi yomweyo. Kuti muwongolere mfundoyi, mufunika mndandanda wamndandanda woyenera.

Malonda omwe amachepetsa insulin ndi awa:

- Nkhuku: nkhuku, nkhuku. Njira zophikira zimakhalabe zofanana ndi za shuga: chithupsa kapena simmer. Njira yoyamba ndiyofunikira. - Zopangira mkaka, ndizochepa mafuta kapena mafuta ochepa. Tchizi tchizi, yogati, mkaka, kefir. - Maphala, kuphatikiza oats, zophukira tirigu, nthanga za maungu, zina zamitundu. - Mitundu ina ya mtedza.

- Masamba, omwe, pakati pazinthu zina, amakhala ndi fiber. Mitundu yosiyanasiyana ya kabichi, letesi, sipinachi, chicory. Zitha kudyedwa zatsopano kapena zophika. Koma kuwadyetsa nkhuku kapena mitundu ina ya nyama sikulimbikitsidwa konse kwa iwo omwe amawunika kulemera kwawo.

Kupanga mndandanda zakudya kuti muchepetse insulin, mudzayeneranso kuganizira nthawi yomweyo ya zakudya zoyenera.

Hafu yoyamba ya tsiku ndi nthawi yochita zinthu zapamwamba kwambiri. Munali panthawiyi kuti zakudya zopatsa thanzi zinali zowonjezereka, monganso momwe zidagwirira ntchito zomwe zidasungidwa pakudya tsiku lililonse.
Chakudya chamadzulo chimadziwika ndi regimen yofatsa. Ndipo pambuyo pa maola 18 mpaka 19 madzulo, kudya sikuvomerezedwa konse.

Samalani kuti kutsatira zakudya zofanana, munthu wodwala matenda ashuga amafunika kuwongolera kuchuluka kwa shuga m'magazi pofuna kupewa hypoglycemia!

Pali mitundu ingapo ya michere yomwe imathandizira kutsitsa insulin m'magazi. Izi zikuphatikiza:

- calcium. Itha kupezeka muzinthu zosiyanasiyana zamkaka. - Magnesium. Apa tidzathandizidwa ndi mtedza ndi sesame.

- Chrome. Imapezeka mu yisiti yofulula moŵa.

Mafuta omwe ali pamwambawa amatha kupezeka mu mavitamini ena ndi michere. Kugwiritsa ntchito kwawo kuyenera kukambirana ndi dokotala.

Momwe mungasokonezere shuga mthupi: zomwe zimasokoneza shuga, zakudya ndi kukonzekera

Ndi chiyani chomwe chimalepheretsa shuga? Yankho la funsoli ndilosangalatsa kwa munthu aliyense amene amadumphira glycemia chifukwa cha matenda a shuga. Pali njira zambiri zochepetsera shuga: kudya zakudya zina, kuchita zolimbitsa thupi, zitsamba, ndi mapiritsi.

Zochita zikuwonetsa kuti imodzi mwazinthu zothandiza kuti muchepetse shuga wambiri m'magazi ndi chakudya chopatsa thanzi, chomwe chimayenera kukhala ndi zinthu zomwe zimakhala ndi index ya glycemic yochepa komanso kuchuluka kwa chakudya.

Kuchita masewera olimbitsa thupi kumathandizira anthu omwe ali ndi matenda a shuga a 2 kuti achulukitse mphamvu ya minofu yofewa, chifukwa zotsatira zake zimatsekemera mwachangu ndi thupi, kudzikundikira kwake m'magazi sikuchitika.

Chifukwa chake, tiyeni tiwone njira izi zosiyanitsira shuga mwatsatanetsatane. Komanso pezani momwe mungachepetse shuga posachedwa powunikira?

Kodi zakudya zingachepetse shuga?

Odwala ambiri akufuna kudziwa ngati zingatheke kuti muchepetse shuga m'thupi musanayesere. Funso ndilosangalatsa, ndipo kuchokera kwa ilo lachiwiri, palinso funso lanzeru, chifukwa chiyani izi ndizofunikira?

Zachidziwikire, pazifukwa zina, anthu ambiri amafuna kuti achepetse shuga asanakayeze, koma saganiza kuti moyo wawo wosagwirizana ndi boma la matenda oopsa oopsa umadzala ndi zotsatirapo zingapo zoyipa.

Makamaka, matenda oopsa a hyperglycemia amabweretsa zovuta zingapo kuchokera mkati ndi ziwalo zamkati, mawonekedwe owonera amatha kukhala opuwala, mabala samachiritsa kwa nthawi yayitali, wodwalayo amatopa komanso wasweka.

Pogwiritsa ntchito chakudya, mutha kupangitsa shuga ena kukhala m'magazi, koma sagwira ntchito mwachangu monga momwe ambiri angafunire, ndipo amatenga nthawi yayitali. Ndipo chifukwa chake ndibwino kudziwa kuti palibe zinthu zomwe,, kusanthula, zisanafike, zingathandize kuchepetsa shuga mpaka pakufunika.

Mukamayambitsa menyu wanu, muyenera kutsatira izi:

Chakudya chomwe chimakhala ndi kuchuluka kwamafuta ambiri. M'malo mwake, fiber amatha kufananizidwa ndi "burashi", yomwe imathandiza kuyeretsa matumbo amunthu.
Chakudya chomwe chimakhala ndi index yotsika kapena yapakati pa glycemic. Index imawoneka ngati mtengo womwe umakhudzana ndi glucose m'thupi la munthu.

Mwachitsanzo, malonda akakhala ndi mndandanda wokwanira, shuga amadzuka mwachangu. Ngati ndalamazo ndizapakatikati, ndiye kuti glucose imakwera msanga.

Mndandanda wocheperako wa glycemic umapereka kuwonjezereka kwa shuga. Mtengo uwu umatengera zinthu zingapo monga CHIKWANGWANI ndi zakudya zamafuta, mapuloteni ndi mafuta, chakudya, njira zophikira, ndi zina zambiri.

Zinthu zopititsa patsogolo shuga

Chifukwa chake, chiyani chingathandize kusokoneza shuga mthupi la munthu? Ganizirani zakudya zabwino kwambiri zomwe ziyenera kupezeka pagome la munthu aliyense amene akudwala matenda ashuga.

Choyamba, ndiye nsomba zam'nyanja. Amakhala ndi mapuloteni ochulukirapo, pomwe mulibe mafuta, GI ndi yochepa kwambiri. Chifukwa chake, wodwala matenda ashuga amatha kudya shrimp, mussels, etc.

Zatsopano zamasamba zatsopano. Zakudya izi zimangokhala ndi mitundu yambiri yazakudya komanso zothandiza monga fiber. Mutha kudya kabichi yamtundu uliwonse, zukini, biringanya, tsabola, dzungu.

Zakudya zotsatirazi zimathandizira kuchepetsa shuga lamagazi a anthu:

Zonenepa zilizonse - parsley, letesi, katsabola, cilantro, sipinachi.
Cinnamon Zadziwika kuti zonunkhirazi mosakayikira zidapeza phindu kwa odwala matenda ashuga, ndikuthandizira kuchepetsa shuga. Kuti muchite izi, muyenera kugwiritsa ntchito chidutswa chimodzi cha zonunkhira tsiku lililonse.
Oatmeal imakhala ndi kuchuluka kwa fiber.
Zipatso ndi zipatso zimaphatikizapo mitundu yambiri yazakudya.
Tofu tchizi imakhala ndi index yotsika ya glycemic.

Pa intaneti pamakhala mndandanda wazambiri wazakudya zonse za zakudya, zomwe zimachepetsa kwambiri moyo wa odwala matenda ashuga.

Zakudya zokhala ndi chisonyezo chotsika zimatha kudyedwa tsiku lililonse, zakudya zomwe zili ndi GI yapakati zimalimbikitsidwa kuti zisagwiritsidwe mopitilira kawiri pa sabata, zakudya zomwe zimakhala ndi index yayikulu ziyenera kutayidwa kuti zisawonongeke shuga.

Njira zochizira odwala matenda ashuga

Mankhwala osagwiritsidwa ntchito masiku onse, pali maphikidwe ambiri kutengera mankhwala azomera ndi zinthu zachilengedwe, zomwe cholinga chake ndi kuchepetsa shuga mthupi la munthu. Ambiri a iwo ali ndi kubwezeretsa komanso kukondweretsa, kumakhudza thanzi la munthu.

A decoction yochokera masamba a Bay ndiyotchuka pakuchepetsa shuga. Kuti mukonzekere kunyumba, muyenera kutenga masamba 15 apamwamba a laurel, kutsanulira 800 ml ya madzi owira. Limbikani mu chidebe chosindikizidwa kwa maola angapo.

Ndikulimbikitsidwa kuti mudye kangapo kasanu patsiku musanadye. Mlingo nthawi imodzi ndi 70-80 ml. Kutalika kwa njira ya achire ndi masabata awiri. Ma Cranberries amathandizanso mu shuga.

Njira zotsatirazi zingathandize kuchepetsa shuga kunyumba:

Pogaya zana magalamu atsopano a parsley watsopano, kutsanulira 250 ml ya madzi otentha, kunena kwa 1 ora. Tengani 50 ml kasanu patsiku. Njira ya mankhwalawa imasiyanasiyana masiku 14 mpaka 21.
Kuchokera masamba atsopano a plantain, ndikofunikira kufinya msuzi, kuteteza madzi mufiriji kwa tsiku. Tengani supuni imodzi m'mawa ndi madzulo. Njira ya chithandizo sichingokhala ndi mafayilo a nthawi.
Turmeric sikuti ndi zonunkhira zokha, komanso njira yabwino yotsitsira shuga. Ndikofunikira kutenga ufa pamphepete mwa mpeni, kuwonjezera pa 250 ml ya madzi ofunda, chipwirikiti. Imwani mitundu iwiri.

Malangizowa amathandizira kuchepetsa shuga m'thupi la munthu mwa mayunitsi angapo, kwinaku akuwakhazikitsa pamlingo wofunikira. Komabe, malangizowa ndi oyenera kokha pochiza matenda a shuga a 2.

Ngati wodwala ali ndi matenda amtundu wa 1, ndiye kuti chithandizo chokwanira chokwanira komanso chokwanira cha insulin chovomerezeka ndi adokotala chithandizire kuchepetsa shuga.

Malangizo ambiri kwa odwala matenda ashuga

Matenda a shuga ndi matenda osachiritsika, ndipo, mwatsoka, pakadali pano palibe njira zothandizira kuchotsera kosatha. Chifukwa chake, kuti mukhale ndi moyo wabwinobwino komanso wathunthu, ndikofunikira kulipiritsa matenda.

Mukakwaniritsa chipukutirozo chabwino cha matendawa, ndizotheka kukhazikika komanso kuphatikiza shuga m'magazi pazofunikira, kuchepetsa mwayi wake wosiyana ndi thupi. Kumbali imodzi, izi ndizosavuta kukwaniritsa, chifukwa njira zobwezerera sizobvuta.

Koma mbali inayo, si munthu aliyense yemwe angasinthe moyo wake, kudya moyenera komanso moyenera, kusewera masewera, komanso kuyang'anira shuga. Ichi ndichifukwa chake anthu ayenera kumvetsetsa kuti kukonza zakakhalidwe kumakhala kofanana ndi kwanthawi yayitali komanso yayitali.

Maupangiri otsatirawa athandiza kuchepetsa shuga ya magazi:

Zochita zolimbitsa thupi ndi gawo limodzi la mankhwalawa matenda a shuga a 2, motero tikulimbikitsidwa kuchita masewera olimbitsa thupi m'mawa kapena kuthamanga m'mawa.
Kuphatikiza apo, tengani mavitamini ndi michere yama mineral, omwe amapanga kuchepa kwa zinthu zosowa mthupi la munthu.
Nthawi zonse muziyang'anira momwe mumadyera, kusiya zakudya zomwe zadzala ndi kuwonjezeka kwa shuga m'magazi.
Nthawi zonse shuga. Izi zitha kuchitika pogwiritsa ntchito glucometer - chipangizo chomwe chimakulolani kuyeza shuga kunyumba.

Matenda a shuga si sentensi, ndipo ndi njira yoyenera yothandizira mankhwalawa, matendawa amatha kuthana bwino, chifukwa chomwe moyo ungakhale wabwinobwino komanso wokhazikika. Kuphatikiza apo, shuga kulowerera kumachepetsa mwayi wokhala ndi zovuta zoyipa.

Chifukwa chake, kuti muchepetse kuchuluka kwa shuga mthupi, mutha kugwiritsa ntchito njira zosiyanasiyana, koma pazovuta zimagwira ntchito kwambiri, mwachangu komanso moyenera.

Magazi amachepetsa zakudya

Mafuta ochulukirapo samawonetsa kuti ali ndi matenda ashuga. Koma zimatha kukulira mukanyalanyaza chizindikiro chochititsa mantha ichi kwa nthawi yayitali. Ndipo chinthu choyamba kuchita ndikukhazikitsa zakudya zoyenera.

Oyang'anira Nyanja

Mukamasankha zakudya zamagulu azakudya zabwino, choyambirira, muyenera kulabadira index yawo ya glycemic. Ichi ndi chizindikiro cha momwe chakudya chathu chimakhudzira shuga.

Ndiye, ndizakudya ziti zomwe zimachepetsa kwambiri shuga? Opikisana nawo pamenepa ndi nsomba zam'nyanja, chifukwa index yawo ya glycemic ndi 5.

Phindu lalikulu la anthu okoma m'madzi am'nyanja ndizakudya zambiri za mapuloteni komanso kusapezeka konse kwamafuta, zomwe zimapangitsa shuga kudumpha. Kuphatikiza apo, malinga ndi kafukufuku, shrimp, mussels ndi squid zimalepheretsa khansa yam'mimba.

Soy tchizi imakhala ndi index yomweyo ya glycemic, imakhalanso yotupa, yokhala ndi mapuloteni osakanikira mosavuta, calcium, mavitamini a gulu B ndi E. Zonsezi zonse ndizothandiza kwa iwo omwe ali ndi chidwi chambiri kuchepetsa thupi. Musaiwale kuti shuga imayamba kutengera kunenepa kwambiri.

Chithandizo cha utoto

Masamba amakhala ndi chisonyezo chotsika cha glycemic, chomwe chimachokera pa 30 mpaka 70. Kuphatikiza apo, onse amakhala ndi michere yazomera komanso chakudya pang'onopang'ono. Izi zikutanthauza kuti kugwiritsa ntchito kwawo chakudya pafupipafupi kumapereka shuga.

Kusankhaku kuyenera kupangidwa mokomera masamba obiriwira, chifukwa ali ndi shuga. Ndi kuyambika kwa masika, zukini, kabichi wamitundu yonse, sipinachi, nkhaka, katsitsumzukwa, udzu winawake, masamba azodzikongoletsa azikhala mu chakudya pafupipafupi.

Tomato, biringanya, tsabola belu, beets ndi radishes zimathandizanso kukhazikitsa shuga. Madokotala ambiri othandizira odwala matenda a shuga amalimbikitsa kuti asunge Yerusalemu artichoke. Ma tubers a chomera ichi azindikira zovuta zonse za mavitamini ndi michere, ma acid okhala ndi michere.

Koma koposa zonse, inulin ilipo mwa iwo - analogue achilengedwe a insulin, omwe samalola shuga kutukuka kuposa zabwinobwino.

Dengu la zipatso

Zipatso ndizosakayikitsa kuti ndizogulitsa zomwe zimachepetsa shuga la magazi. Awo glycemic index avare 25-25. Komabe, pazambiri zamitundu mitundu, sizipatso zonse zomwe zili zofanana. Makoko akulu a shuga akulu ndi zipatso.

Malalanje chifukwa cha utsi wathanzi amachedwetsa kuyamwa kwa shuga. Ndimu zimalepheretsa zakudya zina kukhala ndi chisonyezo chachikulu cha glycemic. Zipatso zamphesa zimawonjezera chidwi cha thupi kwa insulin. Momwemonso, ma avocados osapatsa zipatso amagwira ntchito.

Kuphatikiza apo, imadzazidwa ndi mafuta a monounsaturated, fiber sungunuka, folic acid, ndi antioxidants. Maapulo, omwe amadyedwa ndi peel, amathanso kukhazikika m'magazi a shuga.

Ndipo pogwiritsa ntchito pafupipafupi, amalepheretsa matenda a mtima, omwe odwala matenda ashuga amatenga nawo kuposa anthu athanzi.

Mbewu zaumoyo

CHIKWANGWANI chomwe chatchulidwa kale ndi chida champhamvu polimbana ndi shuga wambiri, chifukwa chimachepetsa njira yogwiritsira ntchito shuga. Gwero lofunikira pa chinthu chofunikira ichi, kuphatikiza pa zipatso ndi ndiwo zamasamba, nyemba, chimanga ndi mtedza.

Malembo, nandolo, soya, anapiye aku Turkey, nyemba zoyera ndi zofiira zimadyetsa thupi ndi chakudya chamafuta. Mlingo wa shuga umakhalabe wabwinobwino. Pakati pa mbewu monga chimanga, mpira umalamulidwa ndi oatmeal ndi njere zosiyanasiyana kutengera. Chinthu chachikulu sikuti kuwawononga ndi shuga. Ma apricots owuma, nthochi kapena mapeyala zimawonjezera kukoma ku chakudya ichi.

Ndipo ngati muwonjezera mtedza kapena nthanga dzungu ku mbewuzo, mumapeza chakudya cham'mawa kwambiri kwa odwala matenda ashuga. Mwa njira, mtedza uliwonse pawokha umakhala wodekha wa shuga. Magalamu 50 okha a ma hazelnuts, ma almond kapena walnuts patsiku adzakhala okwanira kuchira.

Koma musaiwale kuti mankhwalawa ndi okwera kwambiri ndipo samatengedwa ndi thupi.

Zonunkhira zopulumutsa moyo

Zonunkhira zamitundu yonse ndi zitsamba, malinga ndi akatswiri azaumoyo, ndizoletsa shuga. Kuphatikiza apo, ndizosavuta kugwiritsa ntchito kupanga maphikidwe ochepetsa shuga. Viniga, mpiru, ginger ndi zipatso zilizonse ndizothandiza kwambiri pantchitoyi.

Koma wopulumutsa wamkulu kwa odwala matenda ashuga ndi sinamoni. Kuphatikizidwa kwa polyphenols ndi magnesium kumatsata zochita za insulini, chifukwa chomwe shuga imatsika kwambiri. Kuti mumve zabwino, muyenera kutenga принимать tsp. zonunkhira izi tsiku lililonse.

Ndipo zowonadi, sinamoni imatha kuwonjezeredwa kuzakudya zosiyanasiyana, kuphatikiza nyama ndi nsomba. Garlic ndi chinthu china chothandiza kwambiri, chifukwa chomwe kapamba amabisa insulin ndi kubwezera.

Kuphatikiza apo, adyo amalemeretsa thupi ndi antioxidants ndipo amakhala ndi mphamvu yokhala ndi tonic.

Zomwe tatchulazi sizipweteka kuphatikiza mu zakudya ngakhale iwo omwe samakumana ndi zovuta za shuga. Inde, kupewa panthawi yake sikunalepheretse aliyense.

Katundu Wochepetsa Magazi

Kuchuluka kwa shuga m'magazi a munthu sizitanthauza kuti wodwala ali ndi matenda ashuga. Pakadali pano, ngati simutenga njira zoyenera zowongolera shuga m'thupi, matendawa amatha kumatenga nthawi.

Pankhaniyi, pazizindikiro zowopsa, muyenera kulabadira zakudya ndikuyamba kudya zakudya zotsitsa shuga. Ndikofunikanso kuyamba kuchita masewera olimbitsa thupi olimbitsa thupi omwe cholinga chake ndi kuchepetsa mphamvu za shuga.

Mukamasankha zakudya, muyenera kuyang'ana pa index yawo ya glycemic, yomwe imatsimikiza kuchuluka kwa shuga omwe ali mwa iwo. Izi zitha kuthandizidwa ndi tebulo momwe zimapangidwira zomwe zimachepetsa shuga m'magazi.

Glycemic Product Index

Zogulitsa zonse zimakhala ndi index yomwe imatchedwa glycemic index, yomwe imawonetsa kuchuluka kwa chiwopsezo pakuwonjezeka kwa shuga m'magazi. Magawo asanu amaonedwa kuti ndi otsika kwambiri, ndipo apamwamba kwambiri ndi 50 mayunitsi. Chifukwa, mwachitsanzo, chisonyezo chocheperako ndi 5 kwa nsomba zam'madzi, ma greens ndi masamba ali ndi index ya glycemic ya 15.

Nthawi zambiri, zakudya zomwe zimapindulitsa odwala matenda ashuga sizikhala zazikulupo kuposa 30. Amakhulupirira kuti zakudya zomwe zimaphatikizidwa muzakudya za anthu odwala matenda ashuga zimathandizanso thanzi la wodwala.

Kuti mupeze zakudya molondola, choyambirira, muyenera kuyang'ana kwambiri izi. Zinthu zonse zomwe zimatha kutsitsa glucose wamagazi zimakhala ndi index yotsika, ndipo ziyenera kuphatikizidwa muzosankha.

Ndi zakudya ziti zomwe zimachepetsa shuga?

Zakudya zam'madzi ndizomwe zimatsogolera pakati pa zakudya zofunikira kwambiri kwa odwala matenda ashuga - izi zimatsitsa shuga m'magazi zomwe zimakhala ndi glycemic index ya 5. Phindu lalikulu laumoyo ndilakuti palibenso zakudya zam'madzi zomwe zimakhudza kuchuluka kwa shuga m'magazi. Muli kuchuluka kwa mapuloteni ofunika kwa zakudya zabwino.

Kuphatikiza apo, squid, mussels, shrimp ndi nsomba zina zam'madzi zimalepheretsa khansa yam'mimba. Zidzakhala zothandiza kwa iwo omwe amafunafuna kuchepa thupi komanso kusintha thupi.

Masamba obiriwira komanso amadyera ali ndi shuga pang'ono, amakhala ndi index yotsika ya glycemic, ndipo ali ndi michere yopatsa pang'onopang'ono komanso CHIKWANGWANI. Mukamasankha mankhwala azitsamba, ndibwino kungoyang'ana zamasamba obiriwira, chifukwa ndiye ochepa kwambiri shuga.

Makamaka mu masika. Wodwala akakhala ndi vuto lalikulu la mavitamini ndi fiber. Zakudyazi ziyenera kuphatikizapo udzu winawake, katsitsumzukwa, kabichi, zukini, nkhaka, sipinachi ndi zitsamba zina.

Komanso, sera monga:

Yerusalemu artichoke amawonedwa kuti ndi othandiza makamaka kwa odwala matenda ashuga, omwe ma saladi amapangidwa. Muli ndi zinthu zofunikira, zomwe zimakhala zachilengedwe za insulin ndipo sizimalola kuti glucose itukuke kuposa zabwinobwino.

Zipatso ndi zipatso

Pakati pa zipatso, mtsogoleri wamkulu ndi zipatso za zipatso, zomwe zimachepetsa shuga m'magazi odwala matenda ashuga. Malalanje amakhala ndi ulusi wathanzi, womwe umachepetsa kuyamwa kwa shuga m'magazi. Ndimu imatha kulepheretsa shuga pazakudya zina. Mphesa zimawonjezera zovuta za insulin m'thupi.

Avocado ali ndi katundu wofanana, koma sakukhudzanso zipatso. Zipatsozi zimakhala ndi fiber yosungunuka, ma antioxidants ndi folic acid m'mapangidwe awo ndipo zimatha kupanga chakudya ndi shuga chamagazi.

Komanso maapulo omwe amadya ndi peel amathandizira pamagulu a shuga. Ngati nthawi zambiri amatengedwa ngati chakudya, ntchito yamtima imasinthidwa, zomwe ndizofunikira kwambiri kwa odwala matenda ashuga.

Mbale ndi zitsamba

Mbale zimathandiza kwambiri kuchepetsa misempha. Muli ma fiber ndi mavitamini opindulitsa omwe amachepetsa kuchuluka kwa shuga m'thupi. Olemera kwambiri mu fiber ndi mbale za mtedza, chimanga ndi nyemba. Kuchuluka kwofunikira kwa chakudya chamafuta kumakhala

Mwa mbewu monga chimanga, oatmeal mbale zimakhudza shuga. Kuti muwonjezere kutsekemera, m'malo mwa shuga, onjezani peyala, nthochi kapena maapricots owuma. Mtedza umakhazikitsanso kuchuluka kwa shuga, koma uyenera kudyedwa pang'ono, popeza uli ndi zopatsa mphamvu zambiri, zomwe zitha kukhala zovulaza thanzi.

Ngati muli ndi matenda ashuga ndikukonzekera kuyesa chinthu chatsopano kapena chatsopano, ndikofunikira kuwunika momwe thupi lanu lingatherere! M'pofunika kuyeza kuchuluka kwa shuga m'magazi musanadye komanso pambuyo pake.

Mosavuta kuchita izi ndi mita ya OneTouch Select® Plus yokhala ndi malangizo a utoto. Imakhala ndi chandamale chakudya chisanachitike komanso mutatha kudya (ngati pangafunike, mutha kuzikonza)

Zoyendetsa mwachangu ndi muvi pazenera zimakuwuzani yomweyo ngati zotsatira zake ndizabwinobwino kapena kuyesa kwa zakudya sizinaphule kanthu.

Zitsamba ndi zonunkhira zoyenera zimathandiza kukonza shuga lanu lamagazi. Malinga ndi madokotala, zonunkhira zina ndizothandiza kwambiri kwa odwala omwe ali ndi matenda ashuga. Amapanga mawonekedwe apadera ngati awonjezeredwa ku zakudya zomwe zimatsitsidwa kuti muchepetse shuga. Zokongoletsa zotere ndi monga:

Chofunika kwambiri ndi sinamoni, chomwe muyenera kutenga tsiku lililonse pa supuni 0,25. Garlic imathandizira kapamba kuti apange insulin kawiri yogwira ndipo ali ndi antioxidants omwe amalimbitsa thupi.

Mndandanda wa Zakudya Zaumoyo

Ngati pali kuphwanya kuchuluka kwa shuga m'magazi, zakudya zapadera zimaperekedwa kwa odwala matenda ashuga, omwe samapatula zakudya zopanda thanzi, zakudya zamafuta ndi zonunkhira, komanso zakumwa zakumwa zoledzeretsa.

Kuti mumvetsetse zomwe mungadye ndi shuga, odwala ayenera kupanga mndandanda wapadera wa zakudya zomwe zimaloledwa kumeza. Pakati pawo, choyambirira, pazikhala zakudya zomwe zimachepetsa shuga la magazi.

Nyama zam'nyanja ndi tchizi tofu zimathandiza kuti shuga wamagazi azikhala bwino.

Kukula kocheperako kwa glucose kumayendetsedwa ndi kabichi, zukini ndi saladi wobiriwira.

Zinthu monga blackcurrant, maolivi, ma turnips, Yerusalemu artichoke, muzu wa ginger, maolivi, phwetekere, tsabola, udzu winawake, radara zimakhala ndi zotsika.

Chifukwa chazinthu zazikulu zamafuta, oatmeal ndi mbale zochokera mmenemo zimakhudza thupi.

Mtedza wocheperako umachepetsa chiopsezo cha matenda a shuga.

Chifukwa cha kuchuluka kwake kwa magnesium, sipinachi imasiya mitsempha yamagazi ndi shuga.

Magnesium, fiber, ndi polyphenol mankhwala opezeka mu sinamoni m'munsi magazi.

Cherry ndi antioxidant wabwino kwambiri, ali ndi zopatsa mphamvu zochepa komanso kuchuluka kwakukulu kwa fiber.

Mphesa ndi mandimu chifukwa cha kupezeka kwa limonene, rutin ndi vitamini C zimathandizira kukhala ndi milingo yama glucose ndikuthandizira kugwira ntchito kwa chitetezo cha mthupi. Zimalimbikitsidwa kuti zigwiritsidwe ntchito ngati zowonjezera mu saladi, ndipo zingakhale bwino kudziwa zipatso zomwe mungadye shuga.

Avocados amalimbikitsa zovuta za insulin pamthupi ndikuthandizira thupi ndi phosphorous, magnesium, chitsulo, folic acid ndi zinthu zina zopindulitsa.

Mafuta a Flaxseed amakhala ndi mkuwa, thiamine, mafuta acid, magnesium, phosphorous ndi zinthu zina zothandiza zomwe zimachepetsa shuga m'thupi.

Anyezi watsopano amangotsitsa shuga wamagazi okha, komanso cholesterol.

Garlic imagwira ntchito ngati antioxidant yabwino, komanso imakhudzanso zikondamoyo, kuphatikizira kupanga insulin.

Zakudya za nyemba zimachepetsa kuyamwa kwa shuga chifukwa cha kuchuluka kwa mapuloteni.

Bowa amaphatikizidwa ndi fiber ndi madzimadzi, chifukwa chake, sizikhudza kuwonjezeka kwa glucose.

Nsomba, nkhuku ndi nyama zimakhala ndi mapuloteni, omwe amalepheretsa kuyamwa kwa shuga mwachangu.

Zakudya ndi mbale kuchokera kwa iwo zimachotsa poizoni m'thupi ndikusokoneza mayamwidwe.

Pakati pa zipatso, odwala matenda ashuga ayenera kudya sitiroberi, maapulo osenda, mavwende, nthochi, mapeyala.

Odwala omwe ali ndi matenda osokoneza bongo samalimbikitsidwa kudya mbale za mbatata, chimanga, kaloti, beets.

Mwazi wamagazi - momwe mungachepetse. Zitsamba 7 ndi zakudya 26 zochepetsa shuga kunyumba

Moni owerenga okondedwa. Mafuta ochulukirapo a m'magazi a anthu (kapena, monga momwe anthu amanenera, shuga wambiri) ndiowopsa. Zimaphatikizidwa ndi kufooka, kutayika kwa mawonekedwe, zimadziwika ndi kuchira pang'onopang'ono kwa khungu pambuyo mabala.

Ngati zizindikirozi zikuchitika, ndikofunikira kupita kukayezetsa ndikusanthula shuga kapena matenda ena. Pazifukwa zosiyanasiyana, insulin imayamba kupangidwira pang'ono, kotero thupi limasowa.

Zotsatira zake, matenda a shuga amapezeka, omwe amayenera kuthandizidwa ngati matenda oopsa komanso kukwaniritsa shuga. Pali njira zosavuta zosinthira shuga. Ma mamolekyulu a Sucrose, omwe amapezeka m'mimba, amaphulika mu gawo la glucose ndi fructose. Ma mamolekyu awa amadzipanga payokha m'magazi.

Njira yofananira yachilengedwe imapangidwa ndi thupi kuti ipereke zakudya zamagulu amisala. Amazindikira shuga wambiri, zomwe zimamupatsa mphamvu yofunikira.

Koma, mankhwalawa akafika mopitirira muyeso, amatenga m'chiwindi, minofu ndi ziwalo zina

. Popita nthawi, shuga ochulukirapo amabweretsa matenda - matenda oopsa, gout, atherosulinosis, matenda ashuga, ndi ena.

Cholinga cha izi ndizosavuta: ntchito ya kapamba ikukulirakulira, ndipo imapanga mahomoni m'miyeso yaying'ono. Chifukwa cha izi, pathologies zazikulu zimayamba.

Mitundu ya shuga m'magazi imayambira pa 3,3-5.5 mmol / L (mwa okalamba, chizindikiro chapamwamba chimafikira 6.1 mmol / L).

Pakakhala vuto la chakudya chofunikira kwambiri ichi (hypoglycemia), zosowa muubwino waubongo zimawonedwa.

Chifukwa cha izi, wodwala agwirana manja, atayika, wamva chisoni. Kuphatikiza apo, ngati palibe chochitika, chikomokere chimayamba.

Ponena za hyperglycemia (shuga wambiri wamagazi), zimachitika kwa nthawi yochepa munthu atadya - izi ndizochitika.

Thupi nthawi zambiri limasungira insulini munthawi yochepa ndikuwonetsa zonse mwadongosolo. Koma ngati shuga amakhalabe pamalo okwera kwa nthawi yayitali, pamakhala chifukwa chodabwitsira.

Mwazi wokwera wamagazi nthawi zambiri umapezeka pakuwunika kwa wodwala, chifukwa matenda a shuga ndi amodzi mwa matenda ofala kwambiri komanso opita patsogolo.

Kuti muchotse vutoli, ndikofunikira kuchita mankhwala ovuta. Zimaphatikizaponso kumwa "kuchepetsa-shuga", mahomoni, mankhwala ena, komanso kutsatira mosamalitsa zakudya zomwe adokotala adapereka.

Nthawi zambiri, zonsezi zimaphatikizidwa ndikugwiritsa ntchito mankhwala othandizira wowerengeka komanso kuchita masewera olimbitsa thupi pafupipafupi.

Koma, chofunikira kwambiri ndi chimodzi - ndikofunikira kuti muchepetse kudya maswiti m'thupi. Kenako iye ndi zinthu zina zofunikira azitha kuzindikira bwino.

Mwazi wa magazi - mfundo zamagulu a shuga zomwe zimapangidwira

Ngati mutapanga bwino menyu ndikumamatira, mutha kukwaniritsa kuchuluka kwa shuga m'magazi.

Muyenera kugwiritsa ntchito zakudya zina zomwe zimakhala ndi zinthu zingapo zamafuta ndi mavitamini omwe amathandizira kupanga insulin.

Izi zimakuthandizani kuti mulimbikitse kugwiritsa ntchito bwino mankhwala ambiri. Kutsatira malamulo azakudya kumathandizanso kuti shuga azikhala ochepa, koma muyenera kudziwa mfundo zina.

Amasankha mbale zomwe zimakhala ndi yankho lowonjezera la insulin (zimakhala ndi mafuta ndi mafuta ochepa) pazakudya zawo: zakudya zokhala ndi mapuloteni ambiri, masamba, ndi nyemba.

Idyani zamasamba ndi zakudya za fiber. Ndi chithandizo chake, shuga wina amachotsedwa m'magazi ndikusaloledwa. CHIKWANGWANI chimakhala ndi walnuts, flaxseed.

Chepetsani mafuta owonjezera pachakudya pochepera, pamene akukhala mkhalidwe womwe insulin yachilengedwe siyidziwika.

Lekani kugwiritsa ntchito shuga, maswiti, timadziti ndi zinthu zina zomwe zimakhala ndi shuga.

Pophika, mafuta a mpendadzuwa amasinthidwa ndi mafuta a azitona. Amadziwika kuti amachepetsa shuga mwakuwonjezera chidwi cha maselo a thupi kupita ku insulin.

Ndikofunikira kuwonjezera kuchuluka kwa zakudya. Zakudya zitatu zazikulu zokha tsiku lililonse komanso zokhwasula-khwasula ndizokwanira. Pankhaniyi, muyenera kudya pang'ono, osadya kwambiri.

Chochita chofunikira polimbana ndi shuga wambiri ndi kuchuluka kwa madzi omwe amamwa. Ziyenera kukhala m'dera la malita awiri (zakumwa sizili zoyenera, madzi amafunikira), kapena kuposa pamenepo.

Mankhwala

Ndi chakudya chomwechi, sikuti aliyense angakwanitse kuchepetsa shuga. Chifukwa chake, muyenera kukhala okonzeka kumwa mankhwala.

Ngakhale kuwonjezeka kwa shuga ndikocheperako, madokotala akupatsabe mankhwala othandizira. Nthawi zambiri imakhala yogwiritsidwa ntchito ndi amodzi mwa magulu otsatirawa a mankhwalawa!

- Njira zomwe zimalimbikitsa kuyankha bwino kwa insulin. Izi zikuphatikiza ndi Glucophage, Siofor, Aktos.

- Njira zomwe zimapangitsa kuti mahomoni azitulutsa. Awa ndi Diabeteson MV, Maninil, Amaril.

- Njira zomwe zimaletsa chakudya chamafuta kwambiri kulowa mthupi - Bayette, Glucobay.

Mankhwalawa sayenera kuperekedwa pawokha, kudzilimbitsa. Dokotala wodziwa zambiri atafufuza mwatsatanetsatane amatha kupereka chithandizo cholondola.

Ngati muziyesera kugwiritsa ntchito mankhwala omwe ali ndi ufulu wakudzisankhira, mutha kukhala ndi mavuto akulu ndi thupi komanso kukulitsa vutolo.

Kuphatikiza apo, mankhwala onse ochepetsa shuga popanda kusiyanasiyana ali ndi zolakwika zawo, zomwe zimayenera kukumbukiridwa popereka mankhwala:

- Matenda a msana ndi impso.

- Kulephera kwa mtima, sitiroko, kugunda kwa mtima.

- Thupi lawo siligwirizana ndi zigawo zina za mankhwalawo, komanso tsankho la munthu payekha.

Chitani masewera olimbitsa thupi shuga

Ngati wodwala amakhala ndi kufooka kosalekeza komanso kuchepa mphamvu chifukwa cha shuga wambiri, mutha kuwongolera vutoli mwachangu. Tikungolankhula za zochulukirapo zochulukirapo.

Ngati kuchuluka kwa shuga m'magazi kumayambira (mwachitsanzo, pafupifupi 16 mmol / L), muyenera kumatsitsa kaye, kenako ndikuchita masewera olimbitsa thupi. Mukufuna funso. Ngati shuga m'magazi - njira yochepetsera kunyumba? Yankho ndi kuchita maphunziro akuthupi.

Minofu imafuna shuga wambiri panthawi yochita masewera olimbitsa thupi, kotero amawotcha pamlingo wothamanga.

Mothandizana ndi izi, cholesterol imawonongekanso, zomwe zimapangitsa kuti magazi azithamanga komanso azikhala bwino pakapita nthawi.

Kuwotcha shuga ochulukirapo, masewera olimbitsa thupi amayamba, pomwe maulendo obwereza 10-15 amachitidwe amodzi motsatira njira iliyonse amachitidwa.

Nthawi yopuma pakati pa masewera olimbitsa thupi mpaka mphindi imodzi.

Maseru kusinthasintha. Amatenga mimbulu m'manja mwawo ndikutsitsa ntchafu, pambuyo pake nkuwakweza, kwinaku akupukutira mikono ndikutembenuzira manja awo mapewa awo (i.e.t). Chotsatira - amatsitsa manja awo, ndikupanga momwemo mosinthana. Kuyenda kwa Dumbbell kuyenera kukhala kosakwiya ndikuwongoleredwa mbali zonse ziwiri.

Makina osindikizira. Manja okhala ndi dumbbells amakwezedwa pamakutu a khutu, amawasunga kuti azikhala otentha madigiri 90. Uwu ndiye malo oyambira. Kenako amagwirizanitsa manja awo ndikuwakweza oyimbira, kenako nkuwabweza.

Crunch yapamwamba. Amagona kumbuyo kwawo, ndipo manja awo amaikidwa kumbuyo kwa mitu yawo. Kuti zitheke, maondo amagwada, ndipo nsongono zikuwongola mbali. Amayamba kugwadira thupi kuti minofu yam'mimba imangike, ndipo kumbuyo kumtunda kumang'ambika pansi. Pofika pamalo okwera, tsitsani thupi kukhala pamalo ake oyamba pang'onopang'ono.

Zoyipa. Amagona pamimba (nkhope pansi), manja amaikidwa kotero kuti zigongono zili pansi pamapewa. Kenako amakweza thupi lonse kuti limangokhala pazala za miyendo yowongoka komanso m'mbali. Amayesa kugwiritsitsa nthawi yayitali, pambuyo pake amabwerera pang'onopang'ono kuchoka pomwe anali oyamba.

Momwe mungachepetse shuga kunyumba magazi pogwiritsa ntchito mankhwala azikhalidwe

Maphikidwe a anthu amalimbikitsa kuti, kuti muchepetse shuga, gwiritsani ntchito chicory. Zomera zopangira mawonekedwe a muzu zimathandizira magazi, kuwonjezera mphamvu zamkati mwa thupi, ndikuzipatsanso mphamvu. Kuphatikiza apo, ili ndi analogue achilengedwe a insulin.

Kupanga chakumwa, muyenera kupera supuni ziwiri za pharmacy chicory ndikuwamwetsa mu 0,5 l madzi otentha kwa mphindi 10. Kenako, msuzi wotsatira umasefedwa ndipo katatu patsiku umamwetsa theka chikho. Chifukwa cha kugwiritsidwa ntchito kwa izi, shuga m'magazi amachepetsedwa.

Mankhwala ochulukirapo omwe amalimbana ndi shuga amachitidwanso.

Zabwino zimaperekedwa ndi decoction potengera nyemba nyemba, ndi mizu ya burdock, kulowetsedwa kuchokera kwa mtedza magawo ndi mitundu ina ya zosaphika.

Pansipa pali zitsamba zothandiza kwambiri zomwe zimasinthasintha kuchuluka kwa shuga m'magazi:

✔ Zomera zamtchire.

✔ Zomera.

✔ Nettle

✔ Blueberries

✔ Immortelle.

✔ Tsamba la Bay.

✔ Hawthorn.

Magazi amachepetsa zakudya

Pali zinthu zingapo zomwe kuyambitsidwa kwakudya kwa nthawi yayitali kumabweretsa kukula kwa shuga mthupi.

Nthawi zambiri amakhala ndi zakudya zomwe “zimachepetsa shuga”, zomwe madokotala amati.Kuzidziwa kumakupatsani mwayi kuti zakudya zanu zizikhala zolondola komanso zotetezeka.

Mutha kugwiritsa ntchito zinthu izi kale thupi lanu lisanafike pa matenda a shuga.

Zinthu zomwe sizilimbikitsidwa

Kuti muchepetse shuga, sikokwanira kusiyanitsa zakudya zanu ndi zakudya zopatsa thanzi. Muyenera kusiya zakudya zoletsedwa zomwe zimayambitsa kuchuluka kwa shuga.

Ndipo izi ndi shuga, maswiti (uchi, makeke, maswiti, maswiti), zinthu zina. Ngati mumakonda maswiti popanda kunenepa kwambiri, dokotala nthawi zina amalola kuti azigwiritsa ntchito mosamala komanso chokoleti chakuda pang'ono ngati kusiyanitsa.

Kusintha kuchuluka kwa shuga mthupi, muyenera kusiyanitsa buns, zipatso, zipatso zouma, timadziti totsekemera kumene, masamba mu ma pickles ndi marinade.

Kuti mukwaniritse bwino mulingo wochepetsera shuga, amachepetsa kuchuluka kwa mbatata muzakudya zanu, batala, mkaka ndi mkaka wowawasa, nyama zonona.

Zinthu zonsezi zimayambitsa kuchuluka kwa glucose, kotero kudya kwawo kuyenera kukhala kochepa.

Zomwe zimasokoneza shuga m'magazi: zakudya ndi insulin

Kupitilira 70% ya anthu onenepa kwambiri amamwa pafupifupi 60 g shuga (supuni 12) tsiku lililonse. Kuphatikiza apo, sekondi iliyonse sadziwa kapena siyofunika kufunika kwa chakudya chamafuta m'thupi.

Koma kuphatikiza pa munthu woipa, shuga wambiri amatsogolera pakupanga matenda owopsa - matenda a shuga, omwe, ngati sawalandiridwa mwachangu, amatha kupha. Matenda a shuga ndiwofala kwambiri m'malo achitatu pambuyo pa oncology ndi mtima pathologies.

Chiwerengero cha odwala matenda ashuga chikuwonjezeka kawiri pachaka. Koma poyambira, mtundu wachiwiri wamatenda ungathe kuchiritsidwa, koma ndibwino kuti mupewe kukula kwake mwa kukhalabe ndi moyo wabwino, makamaka, pogwiritsa ntchito zakudya zomwe zimathandizira kuchepetsa shuga m'magazi.

Momwe mungachepetse insulin kuti muchepetse thupi kunyumba

Ngati mukuvutikira tsopano kuti muli ndi mapaundi owonjezera ndipo nthawi yomweyo muchite zonse kuti muwachotse, koma palibe chomwe chimagwira, yesani kudziwa zambiri za mulingo wanu wa insulin.

Kenako, tsatirani malingaliro ena, omwe tikambirana pansipa. Pakadali pano, tiyeni tiwone momwe insulin imakhudzira kulemera.

Momwe insulin imakhudzira kulemera

Pali kulumikizana mwachindunji. Ngati mumadya zakudya zambiri zomwe zimapangitsa kuti shuga azikhala ndi magazi komanso insulin yambiri, mudzapeza kulemera. Komanso, izi zidzachitika mwachangu kwambiri.

Mukamadya zakudya zotere (kapena amatenga insulin), kuchuluka kwa glucose m'magazi kumakwera. Ndipo ngati mumadya zopatsa mphamvu zochulukirapo kuposa momwe muyenera kukhalira wathanzi, malinga ndi kuchuluka kwa zochitika, maselo anu amalandanso shuga wambiri. Yemwe safuna.

Mafuta, nawonso, osagwiritsidwa ntchito mokwanira, amadziunjikira mafuta.

Koma mungadziwe bwanji kuti mwakulitsa insulini? - mumafunsa.

Nazi zina ...

Insulin yokwera: Zizindikiro

Kuchuluka kwa insulini ndi kukana kwake nthawi zambiri sizimayambitsa zizindikiro zoonekera, makamaka koyambirira. Mutha kukhala osagwirizana ndi insulin kwa zaka zambiri osadziwa kuchuluka kwa shuga m'magazi anu.

Anthu ena omwe ali ndi insulin kukana amatha kukhala ndi mawanga am'mbuyo kumbuyo kwa khosi, zokutira, ndi mikondo. Kenako mutha kungopeza matenda ashuga.

Zizindikiro zapamwamba za matenda ashuga zimaphatikizapo:

ludzu lalikulu kapena njala
njala ngakhale mutadya
kukodza pafupipafupi
kumva kumenyedwa ndi mikono kapena miyendo
kumangokhala wotopa, zopitilira pang'ono

Ndipo tsopano, zambiri zamomwe mungachepetse insulin, kuti muchepetse thupi lanu komanso mukhale athanzi ...

1. Tsatirani zakudya zamafuta ochepa

Mwa atatuwo - chakudya, mapuloteni, ndi mafuta - chakudya umakweza shuga m'magazi ndi insulin kwambiri.

Pazifukwa izi komanso zina, kudya zakudya zamafuta ochepa kungakhale njira yothandiza kwambiri yochepetsera kunenepa komanso ngakhale kulimbana ndi matenda ashuga. Kafukufuku wambiri watsimikizira kuthekera kwa kadyedwe kameneka kuti muchepetse insulin yambiri ndikuwonjezera chidwi chake.

Chifukwa chimodzi mwazomwe zimachitika ophunzira 331 onenepa kwambiri adawonetsa kuyipa kwa dongosolo la kadyedwe. Odwala onse adagawika m'magulu awiri ndipo mkati mwa miyezi 9 adapatsidwa mapulani awiri azakudya. Chimodzi mwazo chinali ndi 33% zopatsa mphamvu patsiku ndi mapuloteni ambiri, ndipo pulani inayo - 53% yazakudya zomanga thupi komanso zomanga thupi zochepa.

Chifukwa cha kuyesayaku, zidapezeka kuti kuchuluka kwa thupi, kunenepa kwambiri, kuzungulira m'chiuno, kuthamanga kwa magazi, cholesterol ndi kuchuluka kwa insulini kudali koyenera m'gululi lomwe limadya zakudya zochepa zamafuta.

Izi zikutsimikiziranso kuti kudya zakudya zamagulu ochepa.

2. Onjezani viniga ya apulo ku chakudya chanu

Apple cider viniga ndiwowonjezera bwino ku chakudya chopatsa thanzi, makamaka pankhani yakutsuka thupi ndi kuwonda koyenera. Ndipo malinga ndi kafukufuku wina waposachedwa, imakhalanso chida chothandiza kupewa kulumpha mu insulin ndi shuga wamagazi mukatha kudya.

Phunziroli laling'ono linachitidwa pa odzipereka 12 athanzi ku Lund University of Nutrition and Food Chemistry ku Sweden. Anapatsidwa chidutswa cha mkate wopanda tirigu wokhala ndi magalamu 50 amafuta azakudya zam'mawa ndi viniga ya apulosi.

Zadziwika kuti kukwera kwambiri kwa acetic acid, kumachepetsa kagayidwe kazinthu. Kuphatikiza apo, zimatsimikiziridwa kuti satiety imagwirizana mwachindunji ndi mulingo wa acetic acid. Zotsatira zake zikuwonetsa kuti zinthu zopangidwa kuchokera ku tirigu ndi zipatso zokhala ndi ma acetic acid ndizabwino kwambiri pakudya chamagulu.

Zimatsimikiziranso phindu la viniga ya apulo cider mu kuwonda kwambiri.

3. Idyani pafupipafupi komanso zochepa

Kasitomala amatulutsa insulin yosiyanasiyana, osati kutengera mtundu wa chakudya chomwe mumadya, komanso kuchuluka kwa momwe mumadyera.

Zatsimikiziridwa kuti mwa kudya zopatsa mphamvu zochepa komanso nthawi zambiri, mutha kukulitsa chidwi cha insulin ndikuchepetsa. Ndipo izi zimatheka ngati muli onenepa kwambiri, komanso osaganizira mtundu wa zakudya zomwe mumatsatira.

Phunziroli linakhudza anthu 157 omwe anali ndi kunenepa kwambiri komanso metabolic syndrome. Poyeserera izi, zidapezeka kuti kuchuluka kwa insulini kumadalira kwambiri ma calories omwe amadya ndipo amatha kutsika ngati 16%.

4. Pewani mitundu yonse ya shuga

Shuga ndiye chakudya choyipa kwambiri chomwe muyenera kupewa ngati mukufuna kuchepetsa kuchuluka kwa insulin yanu ndikuchepetsa thupi msanga komanso mosavuta.

Kafukufuku wina, pomwe anthu oyesera adadya maswiti ambiri kapena mtedza mu icing, adalandira kuwonjezeka kwa insulin ya 31%.

Kafukufuku wina, momwe omvera adadyera zotsekemera zambiri zokhala ndi shuga wambiri, adamva kuwonjezeka kwa insulin. Kuchulukitsa kumeneku kunali kwakukulu kwambiri kuposa anthu omwe amadya zakudya zopanda shuga.

Fructose yomwe ili ndi shuga, uchi, madzi a chimanga ndi zakudya zina zotsekemera amathandizira kuti magazi a insulin awonjezeke. Izi zidatsimikiziridwa ndi kafukufuku wina pomwe anthu adadya magalamu 50 a shuga kuchokera muzakudya zomwe zidaperekedwa pamasiku 14 onse.

Izi zikutsimikiziranso mphamvu yowononga ya shuga.

5. Chitani masewera olimbitsa thupi pafupipafupi

Kuchita masewera olimbitsa thupi pafupipafupi komanso kuchita zolimbitsa thupi kumatha kutsitsa insulin kuti muchepetse kunenepa kwambiri.

Kuchita masewera olimbitsa thupi kwa aerobic kumawoneka ngati njira yothandiza kwambiri kukulitsa chidwi cha insulin, makamaka mwa anthu omwe ali onenepa kwambiri kapena omwe ali ndi matenda a shuga 2.

Phunziro limodzi, magulu awiri adafanizidwa. Gulu lina linkachita masewera olimbitsa thupi, pomwe enawo amachita masewera olimbitsa thupi ambiri. Kafukufukuyu adawonetsa kuti chilichonse chomwe chimachitika chimathandizira kuchepa kwa insulin.

Komabe, gulu lochita masewera olimbitsa thupi la aerobic linali ndi ziwopsezo zochepa za insulin.

Mutha kuphatikiza masewera olimbitsa thupi aerobic ndi mphamvu, kuyenda kapena zochitika zina kuti muchepetse insulin mwachangu. Izi zikufotokozedwa mu kafukufuku wina momwe omwe adachita izi adachita masewera olimbitsa thupi kwa milungu 16. Zotsatira zake, adachepetsa insulin ndi 27%.

6. Onjezani sinamoni pachakudya chanu ndi zakumwa zanu.

Sinamoni ndi zonunkhira zokoma. Amadzaza ma antioxidants ambiri omwe amalimbikitsa thanzi lanu komanso amateteza ku chiwopsezo cha khansa.

Phunziro limodzi laling'ono, achinyamata omwe amamwa mowa wambiri. Pambuyo pake, adadya chakumwa cha sinamoni. Ndipo masiku 14. M'kati mwa kuyesako, zidapezeka kuti anali ndi ma insulin otsika kwambiri.

Ndikofunikira kudziwa kuti kafukufuku wina wasonyeza kuti sinamoni ingathandize pakukweza ma insulin m'magazi ndipo sikuwonjezera chidwi chake. Koma izi sizitanthauza zinthu zina zoyipa. Zonse zimatengera thupi, sikuti aliyense angachite bwino ndi sinamoni.

Komabe, izi sizikunena kuti sinamoni ikhoza kuchotsedwa pambali. Iye akadali zonunkhira zapamwamba zodzazidwa ndi antioxidants. Ndipo supuni imodzi (2 g) kapena kuchepera patsiku imatha kupindulitsanso thanzi.

7. Pewani kutali ndi chakudya chamafuta kwambiri

Zakudya zoziziritsa kukhosi kapena zopatsa mphamvu ndi gawo lalikulu la zakudya za anthu ambiri mdera lathu masiku ano. Ndipo muyenera kumaliza izi.

Kafukufuku wokhudza nyama adawonetsa kuti kudya mafuta ambiri owopsa kumabweretsa mavuto ambiri azaumoyo. Izi zimaphatikizapo insulin insensitivity ndi kulemera kwakukulu.

Kuphatikiza apo, chakudya chamafuta chimakhala ndi mndandanda wokwera wa glycemic.

Glycemic index (GI) - ndi muyeso womwe umayeza kuthekera kwa chakudya chilichonse kuti chikhudze shuga.

Kafukufuku angapo adayerekeza malonda omwe ali ndi mndandanda wosiyana wa glycemic ndikuwona momwe zimakhudzira insulin sensitivity. Zapezeka kuti kudya zakudya zokhala ndi index yayikulu kwambiri ya glycemic kumakulitsa kwambiri insulin yanu. Ndipo izi ngakhale zili choncho kuti kuchuluka kwa chakudya cham'mimba mwa iwo kumatha kutsika.

Yesani kudzitchinjiriza ku maswiti amitundu mitundu komanso maphikidwe ophika akunyumba. Yesani kusintha zakudya zotere ndi zipatso zokoma, mwachitsanzo.

8. Pewani moyo wokhalitsa.

Kuti muchepetse kuchuluka kwa insulin, ndikofunikira kukhala ndi moyo wogwira ntchito. Tatsimikizira kale izi ndi inu.

Komabe, ngati simuli ogwira ntchito okha, komanso mukugwira ntchito yokhala ndi ntchito komanso momwe mumakhalira, mumakhala pachiwopsezo chakuchepetsa ulamulirowu kwambiri. Kafukufuku wina, momwe anthu opitilira 1,600 adatenga nawo mbali, adawonetsa kuti iwo omwe anali otopa kwambiri adakumana ndi metabolic syndrome. Ndipo chizindikirochi chinadutsa nthawi 2 chisonyezo cha omwe anali akugwira ntchito.

Kafukufuku wina adachitika pa amuna 13 omwe anali onenepa kwambiri komanso omwe ali pachiwopsezo chokhala ndi matenda a shuga a 2. Chifukwa chake gulu loyamba, lomwe limayenda masana, lidachepetsa masheya awo ndikuwotcha mafuta m'mimba zawo. Ndipo iwo omwe sanachite izi anali odwala komanso onenepa.

9. Yesani kutumiza

Kudyetsa kudya nthawi zina kumakhala kothandiza kwambiri pakuchepetsa thupi.

Malinga ndi zambiri, azimayi onenepa kwambiri amachepetsa thupi ndipo thanzi lawo limakhala ndi zakudya zamafuta ochepa. Koma nthawi imodzimodzi muyenera kutuluka thukuta moyenera, makamaka ngati limakhalitsa.

Nthawi zonse muyenera kukumbukira kuti kusala nthawi yayitali kapena kudya zakudya zochepa zopatsa mphamvu kungawononge thanzi lanu. Ndikupangira kuti mulumikizane ndi dokotala wanu ndikuyezetsa magazi kuti mumvetsetse momwe njira yochepetsera thupi komanso kuchepetsa insulini ingagwire ntchito.

10. Kuchulukitsa kuchuluka kwa fiber muzakudya zanu.

Ma Fibers amakupatsirani maubwino angapo azaumoyo, kuphatikizapo kukuthandizani kuti muchepetse thanzi komanso kuchepetsa shuga.

CHIKWANGWANI chimatenga madzi ndikupanga gelamu yomwe imachepetsa kuyenda kwa chakudya kudzera m'mimba. Izi zimapangitsa kuti muzimva kukomoka komanso zimasunga shuga ndi insulini m'magazi, zomwe nthawi zambiri zimakula kwambiri mukamadya. Makamaka mutatha kudya zakudya zam'thupi, monga mukudziwa.

Mutha kuphatikiza ma smoothies obiriwira omwe ali ndi zipatso ndi zipatso zosiyanasiyana mukudya kwanu. Ndizimodzi mwazinthu zabwino kwambiri zopanga utsi.

Chifukwa china chophatikiza zakudya zabwino ndi kuphunzira. Zinapezeka kuti mankhwala ena amtundu wa mabulosi amathandizira chidwi cha insulin pambuyo pa masabata 6 mwa ophunzira ochita kafukufuku wamafuta.

Muthanso kudya mbewu zonse m'malo mwa peeled ndi nthaka. Onjezerani masamba, nyemba, mtedza ndi mbewu (fulakesi, sesame).

Mwambiri, titha kunena kuti zakudya zokhala ndi fiber ndizothandiza kwambiri kwa thupi. Zimathandizira thanzi lamitsempha yamagazi komanso mtima, m'mimba komanso ziwalo zina. Idyani zambiri.

11. Imwani tiyi wobiriwira wina

Tiyi wobiriwira ndi chakumwa chabwino kwambiri kwa anthu ambiri.

Muli ndi antioxidant wambiri wotchedwa catechin. Kafukufuku angapo akuwonetsa kuti izi zitha kuthandiza polimbana ndi insulin.

M'modzi mwa iwo, anthu omwe ali ndi insulin yambiri omwe adamwa tiyi wobiriwira adapeza kuchepa kwa insulin kwa miyezi 12, pomwe omwe adatenga placebo adawonjezera.

Komabe, si kafukufuku onse amene wasonyeza izi, monga asayansi akunenera. Chifukwa chake, kuyesa kwina kowonjezera ndi umboni ndizofunikira.

12. Idyani nsomba ndi zakudya zina zopatsa thanzi.

Pali zifukwa zambiri zodya nsomba zamafuta: nsomba, sardines, mackerel, hering'i ndi anchovies. Izi zimakhudzanso zakudya zina zamafuta: avocados, mtedza, mbewu, yogurt yama Greek, mafuta a azitona osapsa.

Izi zonse ndi magwero a moyo wachimwemwe komanso wathanzi.

Adzakupatsirani mapuloteni abwino kwambiri ndipo ndi omwe amapezeka kwambiri ndi mafuta acids a omega-3.

Mu kafukufuku wina, azimayi adapeza kuchepa kwakukulu (pofika 8.4%) m'magazi a insulin omwe adatenga mafuta a nsomba. Ndipo gulu linalo lomwe linatenga zowonjezera za placebo sizinakwaniritse izi.

Malinga ndi malipoti ena, ana onenepa komanso achinyamata omwe amamwa mafuta opha nsomba amachepetsa kwambiri kukana kwa insulini komanso kuchuluka kwa ma triglyceride m'magazi.

Zakudya zamafuta ndizabwino.

13. Idyani mapuloteni okwanira

Kudya mapuloteni oyenera sikuti kumangothandiza kuwongolera thupi, komanso kuchuluka kwa insulin yanu. Ndipo mumadziwa kale zina mwazigawo zam'mbuyomu. Pa mndandandawu mutha kuwonjezera mabere a nkhuku ndi nkhukundembo ndi nyama yodontha (izi ndi za anthu omwe amadya nyama).

Ubwino wazinthu zopanga mapuloteni zimatsimikiziridwa ndi kafukufuku wochitidwa pa amayi okalamba onenepa kwambiri. Amakhala ndi insulin yotsika atatha kudya mapuloteni ambiri. Ndipo ngati adadya protein yambiri pachakudya cham'mawa, ndiye kuti amadya zopatsa mphamvu pang'ono pa nkhomaliro.

Kafukufukuyu akuwonetseranso zabwino zam'mawa. Komanso chifukwa choti simukuyenera kudumphanso chakudya china chilichonse kuti muchepetse thanzi.

Komabe, muyenera kukumbukira kuti mapuloteni ena alibe thanzi lanu. Mochulukitsa, amalimbikitsa kupanga insulin. Chifukwa chake, pali chiopsezo cha kuchuluka kwa insulin.

Kuphatikiza apo, mitundu ina ya mapuloteni amathandizanso kuti insulin iwonjezeke. Kafukufuku wina adapeza kuti Whey ndi casein omwe amapezeka mu zinthu zamkaka amakweza kuchuluka kwa insulin kwambiri kuposa mkate mwa anthu athanzi. Izi zikugwiranso ntchito ku ng'ombe zambiri.

Samalani ndi agologolo!

Pomaliza

Monga momwe mwawonera, nthawi zambiri zimadziwika kuti sitingadziwe chifukwa chani kunenepa kwambiri, komanso chifukwa chomwe simungathe kuchepera thupi ena akamachepetsa thupi. Mlandu wa zonse zitha kukhala kuchuluka kwa insulini.

Chifukwa chake, gwiritsani ntchito maphunziro ndi zakudya zomwe zimathandizira kuchepetsa insulini kuti muchepetse thupi kunyumba. Komanso samalani ndi zina mwazinthu zomwe zingakhale zabwino komanso zowopsa kwa inu.

Chenjezo: njira, malingaliro ndi malingaliro omwe akuwonetsedwa muzinthu zomwe tikugwirira ntchito ndizomwe zimapangidwira kuti azigwiritsa ntchito pophunzitsira. Wolemba, Nikolai Grinko, ndi gwero la NGrinko.com samapereka chithandizo chamankhwala. Sitimazindikira, kupereka mankhwala kapena kuchiza matenda aliwonse, mkhalidwe kapena kuvulala.

Ndikofunikira kuti musanayambe njira iliyonse yopezera zakudya kapena pulogalamu yochita masewera olimbitsa thupi, mumalandira chilolezo chokwanira kuchokera kwa dokotala wololedwa.