Zomwe muyenera kudya ndi matenda ashuga: momwe mungadye odwala matenda ashuga?

Ngati shuga wamagazi amawonjezeredwa pafupipafupi, ndikofunikira kusintha kachitidwe ka zakudya. Kwa odwala matenda ashuga a mtundu wachiwiri, mankhwalawa amakhala chithandizo chachikulu ndipo ukalamba umateteza munthu ku zotsatira zoyipa za matenda "okoma". Nthawi zambiri, anthu amakumana ndi matenda amtunduwu pambuyo pa zaka 40 ndipo funso limadzuka - pali chiani ndi matenda ashuga? Choyamba muyenera kudziwa mfundo yosankhira zinthu.

Pali tebulo lapadera lazinthu zomwe zimakhala ndi otsika a glycemic index (GI) zomwe sizikuwakhudza kuwonjezeka kwa ndende yamagazi. GI ikuwonetsa momwe glucose amalowera mthupi mwachangu kuchokera pakumwa chinthu kapena chakumwa. Mndandanda wazinthu zomwe zaloledwa muzakudya za wodwala ndizowonjezereka, zomwe zimakupatsani mwayi wophika zakudya zosiyanasiyana zokoma tsiku ndi tsiku.

Popeza chithandizo chamadyedwe chimakhala ndi gawo lalikulu m'moyo wa anthu odwala matenda ashuga, muyenera kuphunzira zambiri zamomwe muli ndi matenda ashuga a 2, mndandanda wazololedwa komanso zomwe zaletsedwa, zomwe menyu zingathandize kuchepetsa kuchuluka kwa shuga.

Glycemic Product Index

Kuti mudye ndi shuga, muyenera kupeza zakudya zamagulu a glycemic mpaka 49. Izi zimayenera kuphatikizidwa muzakudya za tsiku ndi tsiku za wodwala. Zakudya ndi zakumwa, zomwe mndandanda wawo umachokera pakati pa 50 mpaka 69, ndizovomerezeka m'zakudya mpaka katatu pa sabata, ndipo osapitilira 150 g. Komabe, ngati matendawa ali pachimake, ndiye kuti afunika kuwachotsa asanaukhazikitse thanzi la munthu.

Ndikoletsedwa kugwiritsa ntchito malonda omwe ali ndi matenda osokoneza bongo a mellitus 2 okhala ndi index yayikulu ya glycemic, kuyambira mayunitsi 70 ndi pamwambapa. Amachulukitsa shuga m'magazi, zomwe zimayambitsa kukula kwa hyperglycemia ndi zovuta zina pamagulu osiyanasiyana a thupi.

Nthawi zina, GI imatha kuchuluka. Mwachitsanzo, pakubwezeretsa kutentha, kaloti ndi beets amataya fiber, ndipo kuchuluka kwake kumawonjezeka, koma akakhala mwatsopano amakhala ndi index ya 15 mayunitsi. Amasungidwa kwa odwala matenda ashuga kuti azimwa zipatso ndi mabulosi ndi timadzi tokoma, ngakhale atakhala kuti anali ndi index yotsika. Chowonadi ndi chakuti pogwiritsa ntchito njira iyi, zipatso ndi zipatso zimataya fiber, ndipo glucose amalowa m'magazi mwachangu kwambiri. Mamilita 100 okha amadzimadzi omwe amatha kuwonjezera ntchito ndi 4 mmol / L.

Koma GI sindicho chokhacho chomwe chingasankhe malonda mumenyu ya odwala. Chifukwa chake, muyenera kulabadira:

• mndandanda wazinthu zamatumbo
• zopatsa mphamvu
• zili ndi michere.

Kusankhidwa kwazinthu zodwala matenda a shuga molingana ndi mfundo imeneyi kumalonjeza wodwalayo kuti achepetse matenda kuti "ayi" ndikuteteza thupi ku zotsatirapo zoipa zakulephera kwa dongosolo la endocrine.

Kusankhidwa kwa mbewu monga chimanga

Zakudya monga michere ndi zinthu zofunikira zomwe zimakwaniritsa thupi ndi vitamini-mineral zovuta komanso zimapatsa kumva kukoma nthawi yayitali, chifukwa cha kukhalapo kovuta kugwetsa chakudya. Komabe, si nzimbe zonse zomwe zingapindulitse odwala matenda ashuga.

Ndikofunikanso kudziwa kuphika bwino. Choyambirira, phala lambiri limakhala lalikulupo. Koma imakwera magawo ochepa chabe kuchokera kuzowonetsera zomwe zanenedwa pagome.

Kachiwiri, ndibwino kudya chimanga ndi shuga popanda batala, ndikusintha ndi maolivi. Ngati chimanga cha mkaka chikukonzekera, ndiye kuti kuchuluka kwa madzi kumkaka kumatengedwa kumodzi. Izi sizingakhudze kukoma, koma zopatsa mphamvu za mbale zomalizidwa zidzachepa.

Mndandanda wamitundu yomwe iloleredwe monga chimanga cha matenda ashuga:

1. balere wogulira
2. ngale barele
3. bulwheat
4. Bulgur
5. zilembedwe
6. phala la tirigu
7. oatmeal
8. zofiirira (zofiirira), zofiirira, zakutchire ndi mpunga wa basmati.

Mpunga wamabele (mamalyga), semolina, mpunga woyera udzayenera kusiyidwa. Izi monga chimanga zili ndi GI yayitali ndipo zimatha kuyambitsa kuchuluka kwa magazi.

Pearl barele ili ndi index yotsika kwambiri, pafupifupi mayunitsi 22.

Mitundu ya mpunga yomwe ikuwonetsedwa pamndandandandanda imakhala ndi mayunitsi a 50, ndipo nthawi yomweyo, ndi othandiza kwambiri kuposa mpunga Woyera chifukwa choti chimanga choterocho chimakhala ndi chipolopolo chokhala ndi michere yazakudya ndi mchere.

Nyama, nsomba, nsomba zam'nyanja

Izi zopangidwa ndi matenda ashuga ndizofunikira chifukwa cha zomwe zimapezeka m'maselo a nyama. Amapatsa thupi mphamvu, amathandizira kuti minofu ipangidwe ndipo amatenga nawo mbali pamagulu azinthu zamagulu a insulin ndi glucose.

Odwala amadya nyama ndi nsomba zamafuta ochepa, zomwe m'mbuyomu amachotsa mafuta ndi zikopa zotsalira. Muyenera kudya zakudya zam'madzi, kawiri pa sabata - palibe zoletsa pazomwe amasankha.

Pokonzekera msuzi ndibwino kuti musagwiritse ntchito nyama, koma kuwonjezera kuti mwakonzeka kale mbale. Ngati, komabe, msuzi wakonzedwa ndi msuzi wa nyama, ndiye pokhapokha yotsamira, ndiye kuti, mutayamba kuwira nyama, madzi amathiridwa ndipo kachiwirinso njira yokonzekera msuzi imayamba.

Nyama zomwe ziloledwa zikuphatikiza ndi izi:

Zakudya zamafuta kupatula pa zakudya za odwala omwe ali ndi matenda ashuga:

Wachikulire yemwe ali ndi matenda "okoma" ayenera kudzaza thupi ndi chitsulo, chomwe chimapangitsa magazi kupanga. Izi zimapezeka pamiyeso yambiri ku offal (chiwindi, mtima), zomwe siziletsa matenda ashuga.

Ndi mtundu wachiwiri wa matenda a shuga, thupi sililandira mavitamini ndi michere yofunika chifukwa cha kusachita bwino kwa njira ya kagayidwe. Nsomba zikuthandizani kuti mupange phosphorous yokwanira ndi mafuta acids.

Imaphikidwa, kuphika, kugwiritsidwa ntchito kukonzekera maphunziro oyamba ndi masaladi. Ngakhale ma endocrinologists amalimbikira kusankha mitundu yokonda, nsomba zamafuta nthawi zina zimaloledwa pa menyu, chifukwa zimakhala ndi mafuta acids, motero ndizofunikira kwa thanzi la azimayi.

Mitundu ya nsomba yotsatirayi ikulimbikitsidwa kudya:

Ndizothandiza kamodzi pa sabata kudya nyama yam'madzi yophika - shrimp, mussels, squid.

Momwe mungadyetse odwala matenda ashuga ndi funso lovuta, koma odwala ayenera kudziwa kuti masamba azikhala ndi 50% ya chakudya chonse. Amakhala ndi fiber yambiri, amachepetsa kayendedwe ka glucose.

Muyenera kudya masamba azakudya zam'mawa, nkhomaliro komanso chakudya chamadzulo, mwatsopano, mchere komanso kukonzedwa. Ndikwabwino kusankha zopangidwa ndi nyengo, zimakhala ndi mavitamini ambiri. Mu shuga, tebulo yamasamba yokhala ndi index yotsika imakhala yambiri ndipo izi zimakupatsani mwayi wophika zakudya zambiri zokoma - saladi, mbale zam'mbali, stews, casseroles, ratatouille ndi ena ambiri.

Zoletsedwa kudya ndi shuga ndi dzungu, chimanga, kaloti owiritsa, udzu winawake ndi beets, mbatata. Tsoka ilo, mbatata zomwe mumakonda sizovomerezeka pachakudya cha anthu odwala matenda ashuga chifukwa mndandanda wa mayunitsi 85. Kuti muchepetse chizindikirochi, pali njira imodzi - kudula tubers mu zidutswa ndikulowa m'madzi ozizira kwa maola osachepera atatu.

Mndandanda wazinthu zololedwa:

• zukini, biringanya, squashi,
• leki, anyezi, anyezi wofiirira,
• mitundu yonse ya kabichi - yoyera, yofiira, Chitchaina, Beijing, kolifulawa, Brussels, broccoli, kohlrabi,
• nyemba - nandolo, nyemba, katsabola, anapiye,
• adyo
• tsabola wobiriwira, wofiyira, waku Bulgaria ndi tsabola,
• bowa wamitundu iliyonse - bowa wa oyisitara, gulugufe, chanterelles, champignons,
• radish, Yerusalemu atitchoku,
• phwetekere
• nkhaka.

Mutha kuwonjezera zitsamba pazakudyazo, index wawo siwopamwamba kuposa magawo 15 - parsley, katsabola, basil, cilantro, letesi, oregano.

Zipatso ndi zipatso

Mungamudyetse bwanji omwe ali ndi matenda ashuga a 2 a mchere? Kuthetsa nkhaniyi kungathandize zipatso ndi zipatso. Zakudya zabwino kwambiri zachilengedwe zopanda shuga zopanda shuga zimakonzedwa kuchokera kwa iwo - marmalade, jelly, jamu, zipatso zotsekemera ndi zina zambiri.

Anthu odwala matenda ashuga amafunika kudyetsedwa zipatso tsiku lililonse, amalimbitsa chitetezo chokwanira, amathandizanso kugwira ntchito kwa m'mimba. Koma ndi mtundu wamtunduwu, samalani, chifukwa ndi kuchuluka kwa glucose m'magazi kumatha kuwuka.

Mtundu wachiwiri wa shuga, zipatso ndi zipatso zingapo siziyenera kuphatikizidwa chifukwa cha GI yawo yayitali. Ndikofunikanso kudziwa kuti kangati, ndipo kuchuluka kwake kumaloledwa kuvomereza izi. Zomwe zimachitika tsiku lililonse zimakhala mpaka magalamu 250, ndibwino kukonzekera chakudya m'mawa.

Mndandanda wathunthu wazinthu "zotetezeka" za matenda ashuga:

1. maapulo, mapeyala,
2. ma buluu, mabulosi akuda, mabulosi ambiri, makangaza,
3. wofiyira, wakuda wakuda,
4. sitiroberi, sitiroberi, rasipiberi,
5. wokoma chitumbuwa
6. maula
7. apricot, nectarine, mapichesi,
8. jamu
9. mitundu yonse ya zipatso zamalanje - ndimu, lalanje, tangerines, mphesa, pomelo,
10. dogrose, mlombwa.

Ndi zakudya ziti zomwe zimapangitsa kuchuluka kwa shuga m'magazi:

Pamwambapa ndi zinthu zonse zovomerezeka ndi zoletsedwa za shuga zamtundu uliwonse.

Kusunga kufunikira kwawo konse, muyenera kudziwa malamulo okonzekera zakudya za anthu ashuga.

Maphikidwe othandiza

Izi maphikidwe a ashuga okhala ndi mtundu woyamba ndi wachiwiri akhoza kukonzedwa tsiku ndi tsiku. Zakudya zonse zimakhala ndi zinthu zokhala ndi GI yotsika, yomwe imalola kugwiritsa ntchito mankhwala azakudya.

Funso lodziwika ndiloti ngati shuga ndi yomwe ingadye zazakudya, chifukwa chakudyacho chikuyenera kukhala chochepa-calorie ndipo nthawi yomweyo, kukhutitsa njala. Nthawi zambiri, amadya masamba kapena masamba a zipatso, zakudya zamkaka wowawasa, masangweji amkate wamkati wazakudya zamkati masanawa.

Zimachitika kuti tsiku lonse palibe nthawi yakudya mokwanira, ndiye kuti kalori wowonda kwambiri, koma nthawi yomweyo mtedza wotsika wa GI amabwera kudzapulumutsa - ma cashews, hazelnuts, pistachios, mtedza, walnuts ndi mkungudza. Muyezo wawo watsiku ndi tsiku uzikhala 50 g.

Saladi zomwe zimachepetsa kuchuluka kwa shuga m'magazi zitha kukonzedwa kuchokera ku Yerusalemu artichoke (peyala). Ngati saladi wam'malo otentha, mufunika izi:

1. ma artichok awiri a ku Yerusalemu, pafupifupi magalamu 150,
2. nkhaka imodzi
3. karoti imodzi
4. daikon - 100 magalamu,
5. masamba ochepa a parsley ndi katsabola,
6. mafuta a azovala saladi.

Muzimutsuka Yerusalemu artichoke pamadzi othamanga ndikupukuta ndi chinkhupule kuti muchotsere. Dulani nkhaka ndi Yerusalemu artichoke kukhala mizere, kaloti, pakani daikon mu kaloti waku Korea, sakanizani zonse zomwe zimapangidwa, onjezani mchere ndi nyengo ndi mafuta.

Mukapanga saladi kamodzi, sizikhala chakudya chomwe banja lonse limakonda.

Mu nthawi za Soviet, ma endocrinologists adapanga njira yapadera yochizira matenda ashuga.Aanthu omwe amakonda shuga yayikulu wamagazi ndipo kale anali ndi mtundu woyamba wa 1 komanso mtundu wa 2 wodwala amatsatira.

Otsatirawa ndi mndandanda wazowonetsa wa matenda ashuga, womwe uyenera kukhala ndi zotsatira zopindulitsa pa matendawo. Mavitamini ndi michere, mapuloteni achikhalidwe cha nyama amatenga gawo lofunikira poteteza dongosolo la endocrine. Njira zonsezi zimaganiziridwa mukamakonza menyu.

Komanso, zakudya izi ndizoyenera kwa iwo omwe shuga yawo yosadalira insulin idayamba chifukwa cha kuchuluka kwambiri kwa thupi. Ngati wodwalayo akumva njala, ndiye kuti mukulitsa menyu mothandizidwa ndi zokhwasula-khwasula (mwachidule chakudya), mwachitsanzo, magalamu 50 a mtedza kapena mbewu, magalamu 100 a tofu tchizi, tiyi wokhala ndi masikono a chakudya ndi njira yabwino.

• Chakudya cham'mawa, gwiritsani ntchito chakudya chamasamba a mitundu iwiri ya anthu ashuga ndi kagawo ka mkate wa rye, khofi ndi zonona.
• akamwe zoziziritsa kukhosi - tiyi, mkate ziwiri, 100 magalamu a tchizi chofufumitsa,
• nkhomaliro - msuzi wa mtola, nkhuku yophika, barele, nkhaka, zakudya zonunkhira bwino,
• Zakudya zazing'ono - buledi awiri, 50 magalamu a nsomba zofiira kwambiri, khofi ndi kirimu.
• chakudya chamadzulo - mkaka oatmeal ndi maapricots owuma, magalamu 150 a chitumbuwa chotsekemera.

1. kadzutsa - kabichi wopatsa, chiwindi, tiyi,
2. akamwe zoziziritsa kukhosi - saladi wa zipatso (apulo, sitiroberi, lalanje, makangaza), gawo lidzakhala 200 - 250 magalamu,
3. nkhomaliro - msuzi wokhala ndi chimanga cha tirigu, pastass casserole kuchokera ku tirigu wa durum ndi nkhuku, phwetekere, khofi ndi kirimu.
4. akamwe zoziziritsa kukhosi - 50 magalamu a walnuts, apulo imodzi,
5. chakudya chamadzulo - mandimu oyamwa, chakudya chochuluka, tiyi.

• kadzutsa - saladi wam'madzi ndi masamba, kagawo ka mkate wa rye, tiyi,
• akamwe zoziziritsa kukhosi - magalamu 200 a zipatso zilizonse, 100 gm ya tchizi chopanda mafuta,
• nkhomaliro - msuzi wa beetroot ndi phwetekere popanda beetroot, basmati mpunga pilaf, decoction yazitsamba,
• akamwe zoziziritsa kukhosi - saladi wa masamba ndi Yerusalemu artichoke, khofi ndi zonona.
• chakudya chamadzulo - omele ndi masamba, kagawo ka mkate wa rye, tiyi.

1. kadzutsa - phala barele, ng'ombe yophika, saladi wa kabichi, tiyi,
2. akamwe zoziziritsa kukhosi - magalamu 150 a kanyumba tchizi, peyala,
3. nkhomaliro - hodgepodge, masamba, masamba, mkate, tiyi,
4. akamwe zoziziritsa kukhosi - apulo, masikono awiri pa fructose, khofi ndi kirimu.
5. chakudya chamadzulo - mkaka oatmeal ndi prunes ndi ma apricots zouma, ochepa ma cashews kapena mtedza wina, tiyi.

Pofuna kubwezeretsa shuga ku magazi, kuphatikiza pa zosankhidwa bwino ndi endocrinologist, chitani masewera olimbitsa thupi a mtundu uliwonse wa matenda a shuga. Kuchita masewera olimbitsa thupi pafupipafupi kumalimbana bwino ndi kuchuluka kwa shuga m'magazi. Ngati matendawa akuwonjezeka chifukwa cha matendawa, ndiye kuti masewera ayenera kuvomerezedwa ndi adokotala.

Kanema yemwe ali munkhaniyi amapereka chidziwitso cha zakudya No. 9 za shuga wambiri.