Mtundu woyamba wa zakudya za matenda ashuga: zofunika zoyambira

Chakudya chopatsa thanzi, chopatsa thanzi ndichofunikira pakuwongolera matenda amtundu 1. Zakudya zamtundu woyamba wa shuga zimapangidwa kuti zizipatsa thupi chakudya chochuluka, komanso kuchepetsa shuga, chakudya komanso mchere. Komabe, chakudya chimodzi cha anthu odwala matenda ashuga kulibe. Muyenera kuyamba kumvetsetsa momwe zakudya zina zomwe zimadyedwa zimakhudzira thupi lanu kapena thupi la mwana wanu (ngati ali ndi matenda ashuga).

Mtundu woyamba wa shuga: kufotokozera ndi zowona

• Mtundu woyamba wa matenda ashuga, kapamba sangathe kutulutsa insulin yokwanira. Shuga wambiri amatha kubweretsa zovuta, monga kuwonongeka kwa impso, mitsempha, ndi maso, komanso matenda amtima.
• Mndandanda wa glycemic ndi glycemic katundu ndi mawu asayansi omwe amagwiritsidwa ntchito poyesa kuchuluka kwa chakudya pa shuga la magazi. Zakudya zokhala ndi katundu wochepa wa glycemic (index) zimachulukitsa shuga, ndipo ndizabwino kwambiri kwa anthu omwe ali ndi matenda ashuga.
• Nthawi zakudya ndizofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga a 1. Zakudya zopatsa thanzi ziyenera kukhala zoyenera kwa Mlingo wa insulin. Kudya zakudya zokhala ndi gawo lochepera la glycemic (index) kumapangitsa kuti nthawi ya chakudya ikhale yosavuta. Kudya zakudya zokhala ndi index yotsika ya glycemic kumakweza shuga m'magazi pang'onopang'ono komanso mokhazikika, kusiya nthawi yokwanira yokhudza momwe thupi limachitikira. Kudumpha chakudya kapena kudya mochedwa kumawonjezera ngozi ya shuga m'magazi (hypoglycemia).

Chakudya chomwe mumadya cha matenda ashuga a 1 chiyenera kukhala ndi zovuta za chakudya, zomwe zimapezeka muzakudya izi:

• mpunga wa bulauni
• tirigu wathunthu
• quinoa
• oats
• chipatso
• masamba
• nyemba monga nyemba, nyemba, mphodza, etc.

Malonda omwe ayenera kupewedwa mu mtundu woyamba wa shuga ndi:

• Zakumwa zochokera ku kaboni (zonse zodyera komanso zokhazikika).
• Zakudya zopatsa mphamvu zosavuta (chakudya chabwino) - zakonzedwa / shuga woyengetsa (mkate woyera, makeke, tchipisi, makeke, pasitala, ndi zina zambiri).
• Mafuta a Trans ndi zakudya zambiri zokhala ndi mafuta omwe amakhala ndi nyama.

Mafuta sakhala ndi vuto lililonse m'magazi, koma amatha kukhala othandiza pang'onopang'ono kuchepetsa mayamwidwe amthupi.

Mapuloteni amapereka mphamvu yokhazikika, ikukhudza pang'ono shuga. Izi zimapangitsa kuti shuga ya magazi ikhale yolimba komanso imathandizanso kuchepetsa kulakalaka kwa maswiti ndikuwonjezera kukomoka mukatha kudya. Zakudya zamafuta ambiri ndizophatikiza:

• nyemba (nyemba, mphodza, nyemba, anapiye, ndi zina zambiri)
• mazira
• nsomba zam'nyanja
• zopangidwa mkaka
• nyama yokonda ndi nkhuku

Mitundu isanu ya "superfoods" yamtundu wa shuga 1 imaphatikizapo: zakudya zokhala ndi fiber zambiri, sardines, viniga zachilengedwe, sinamoni ndi zipatso.

Zakudya za ku Mediterranean nthawi zambiri zimavomerezedwa kwa anthu omwe ali ndi matenda ashuga amtundu woyamba chifukwa zimaphatikizapo kudya zakudya zomwe zimakhala ndi michere yambiri, kuphatikizapo ndiwo zamasamba zatsopano, zipatso zina, mafuta azamasamba monga mafuta azitona ndi mtedza, nsomba zamafuta (mackerel, hering'i, sardines, anchovies, etc.), nyama yochepa komanso mkaka.

Kodi matenda ashuga amtundu 1 ndi chiyani?

Mtundu woyamba wa matenda ashuga, kapamba sangathe kutulutsa insulin yokwanira. Izi ndizofunikira chifukwa insulin ndiyofunikira kusuntha shuga (glucose) kuchokera pagazi kupita kumisempha, ubongo ndi zina za thupi, komwe zimagwiritsa ntchito kupanga mphamvu. Shuga wambiri amatha kubweretsa zovuta zingapo, monga kuwonongeka kwa impso, mitsempha, ndi maso, komanso matenda amtima. Kuphatikiza apo, maselo samalandira glucose ofunikira kuti agwire bwino ntchito.

Kuchepa ndi kufafaniza kwathunthu kwa insulin secretion nthawi zambiri kumachitika chifukwa cha autoimmune chiwonongeko cha maselo opanga insulin beta mu kapamba. Popeza anthu omwe ali ndi matenda amtundu wa 1 sangatulutsenso insulin yawo, ayenera kubayidwa jakisoni. Kusunga shuga wokhazikika m'magazi poyerekeza kudya kwa calcium ndi mlingo woyenera wa insulini kungalepheretse zovuta zazitali za matenda amtundu 1, omwe amadziwika kuti ndi matenda osachiritsika.

Kodi nchifukwa ninji malangizo omwe ali m'munsiwa a zakudya za matenda amtundu woyamba ali ofunika kwambiri?

Ngakhale palibe malamulo oletsa kudya matenda ashuga amtundu woyamba, kusankha zakudya zopatsa thanzi kumathandizira kwambiri kupewa matenda. Nthawi yakudya ndizofunikira kwambiri kwa anthu omwe ali ndi matenda amtundu wa 1, ndipo zakudya zoyenera ziyenera kukhala zogwirizana ndi insulin.

Anthu ambiri omwe ali ndi matendawa amagwiritsa ntchito insulin yayitali (basal insulin kapena NPH), zomwe zikutanthauza kuti ipitilizabe kuchepetsa shuga m'magazi kwa maola 24. Izi zikutanthauza kuti amachepetsa shuga m'magazi, ngakhale glucose wamafuta omwe agwiritsidwa ntchito sikugwira. Chifukwa chaichi, kulumpha zakudya kapena kudya chakudya chochepa kumatha kumuopseza munthu amene ali ndi shuga yochepa (hypoglycemia).

Kumbali inayi, mumatha kudya zakudya zambiri kapena kudya zakudya zomwe zimakhala ndi chakudya chamagulu ambiri, zomwe zimatha kuwonjezera shuga m'magazi kotero kuti insulin ya insalle singachepetse mokwanira. Pankhaniyi, insulin yocheperako (yogwira insulin nthawi zonse) iyenera kutumikiridwa mu mlingo wofunikira malinga ndi chakudya chamagulu am'kati ndi chakudya komanso kuchuluka kwa shuga m'magazi musanadye.

Kudya zakudya zokhala ndi gawo lochepera la glycemic (index) kumapangitsa kuti kudya kusakhale kosavuta. Chakudya chokhala ndi index yotsika ya glycemic chimakweza shuga m'magazi pang'onopang'ono komanso mokhazikika, kusiya nthawi yokwanira kuchitira zinthu mthupi (kapena jekeseni wa insulin).

Anthu omwe amagwiritsa ntchito kuwunika kwa glucose mosalekeza ndi mapampu a insulin m'malo mwa glucometer ndi insulin yovutikira amakhala ndi kusinthasintha kwakanthawi panthawi yakudya, chifukwa ali ndi mayankho enieni a nthawi owathandizira kuyerekezera kudya kwa mafuta a carbohydrate ndi insulin. Komabe, munthu aliyense amapindula ndi kuzindikira kwakatundu pazakudya zawo, popanga zoletsa zina kuti zifanane ndi zakudya zomwe zili ndi zotsika kwambiri za glycemic komanso zakudya zake malinga ndi kuchuluka kwa insulin.

Pochita chidwi ndi kuchuluka kwa chakudya komanso kuchuluka kwa matendawa, anthu omwe ali ndi matenda amtundu woyamba amatha kukhala ndi shuga wamagazi. Shuga wamagazi amalepheretsa zovuta za hypoglycemia ndi hyperglycemia. Kafukufuku waposachedwa wapereka zosemphana zotsutsana pazabwino zakuyendetsa bwino glycemic popewa matenda amtima. Ngakhale timazolowera kuganiza kuti hyperglycemia imakhala yolakwika nthawi zonse, umboni umawonetsa kuopsa kokhala ndi matenda amtima ndi hypoglycemia. Kafukufuku akutiuza kuti kukhalabe ndi shuga yokhazikika mokwanira kumapewetsa zovuta zili zonse. Njira zabwino zakukwaniritsira izi ndikudya zakudya zokhala ndi index yotsika ya glycemic komanso nthawi yodyera.

Ndikofunikanso kuganizira za kuchuluka kwa zakudya zopatsa thanzi (mafuta, mapuloteni ndi chakudya chamagulu) ndi zakudya. Makamaka, mafuta, mapuloteni ndi fiber zimachepetsa kuyamwa kwa zakudya ndipo zimapereka nthawi kuti insulini igwire ntchito, pang'onopang'ono kuchotsa shuga m'magazi kupita kuzinthu zomwe akufuna. Kuchepetsa pang'ono pang'onopang'ono ndi kuyamwa kumapangitsa kuti shuga izikhala yokhazikika.

Kodi glycemic katundu ndi glycemic index

Mndandanda wa glycemic ndi glycemic katundu ndi mawu asayansi omwe amagwiritsidwa ntchito poyesa kuchuluka kwa chakudya pa shuga la magazi. Zakudya zokhala ndi katundu wochepa wa glycemic (index) zimachulukitsa shuga wamagazi pang'ono, motero ndizosankha zabwino kwambiri kwa anthu omwe ali ndi matenda ashuga. Zinthu zazikulu zomwe zimatsimikizira kuchuluka kwa chakudya cha glycemic ndiz kuchuluka kwa fiber, mafuta ndi mapuloteni omwe ali nawo.

Kusiyana pakati pa cholumikizira cha glycemic ndikuwonetsa kuti glycemic index ndi muyeso wokhazikika wa kuchuluka kwa chakudya, ndipo kuchuluka kwa glycemic ndiko kuwerengetsa kuchuluka kwa chakudya chopezeka mu chakudya chimodzi chokha. Mwachitsanzo, index ya glycemic ya mbale ya pea ndi 68, ndipo glycemic katundu wake ndi 16 (wotsikirapo bwino). Mukadangotchulira index ya glycemic, mungaganize kuti nandolo ndiosankha koyipa, koma kwenikweni simukadadya 100 magalamu a nandolo. Pokhala ndi kukula kwabwinobwino, nandolo zimakhala ndimatenda a glycemic ndipo ndi gwero labwino kwambiri la mapuloteni.

Njira imodzi yolipira chidwi ndi glycemic katundu ikufanana ndi kuwerengera chakudya. Mwachitsanzo, ngati mutadya zakudya zam'madzi zonse zokhala ndi zokula wamafuta 35 magalamu a mafuta, komanso magalamu 5 a fiber, mutha kuchotsa magalamu 5 a fiber kuchokera pazokwanira mafuta, chifukwa fiber imachepetsa glycemic katundu wa pasitala. Chifukwa chake, mlingo wa insulin womwe umagwira mwachangu uyenera kuyika magalamu 30 a chakudya. Mutha kuphunziranso momwe mungagwiritsire ntchito zakudya zotsika za glycemic poyang'ana mndandanda wazoletsa kudya kapena kumvetsetsa momwe mungawonjezere mafuta, fiber, kapena mapuloteni kuzakudya zanu.

Zakudya zomanga thupi zopezeka kuzakudya zam'mitundu 1 shuga

Zakudya zomanga thupi ndi gawo lalikulu la chakudya chomwe chimadzutsa shuga m'magazi. Zakudya zomanga thupi zimatha kuwerengedwa ngati shuga wosavuta kapena chakudya chovuta. Anthu ambiri amaganiza za chakudya chamafuta akaganiza za zinthu zophika, makeke, pasitala, chimanga, ndi maswiti. Zipatso ndi ndiwo zamasamba zilinso ndi chakudya chamafuta, koma kuchuluka kwamafuta ndi michere yambiri zimawapangitsa kusankha bwino, ngakhale chakudya.

Zakudya zomanga thupi opezeka muzakudya zonse ndipo amaphatikiza michere yowonjezera monga fiber, mavitamini, mapuloteni ochepa komanso mafuta. Zowonjezera izi zimachepetsa mayamwidwe a glucose ndikukhazikitsa shuga m'magazi. Zitsanzo za zovuta zamafuta:

• mpunga wa bulauni
• mbewu zonse za tirigu, barele, rye
• quinoa
• oatmeal
• masamba
• chipatso
• nyemba (nyemba, mphodza, nyemba, anapiye, ndi zina zambiri)

Zakudya zamafuta osavuta odziwika bwino monga "zakudya zoyera," mwachitsanzo,

• shuga
• pasitala (kuchokera ku ufa woyengeka)
• mikate yoyera
• ufa oyera
• kuphika (makeke, zinthu zophika mkate, makeke, ndi zina zambiri)
• mbatata zoyera

Zakudya zomanga thupi zosavuta zili ndi michere yambiri yomwe imachepetsa kuyamwa kwa shuga, chifukwa chake zinthu izi zimachulukitsa shuga m'magazi mwangozi. Zakudya zamtundu wa 1 za shuga zimachepetsa kudya zakudya zosavuta zamafuta m'malo mwa zosankha zabwino.

Mumakonda kudya zakudya zophatikiza ndi zovuta zamafuta (tirigu, zipatso ndi ndiwo zamasamba zambiri) ndikuchepetsa kudya zakudya zosavuta (zopera zoyera za ufa ndi zakudya zokhala ndi shuga)

Mafuta a menyu yazakudya cha mtundu 1 shuga

• Mafuta sakhala ndi chidwi ndi shuga m'magazi, koma ndi othandiza pochepetsa kuyamwa kwa chakudya.
• Mafuta amakhudzanso thanzi lomwe silikugwirizana ndi shuga wamagazi. Mwachitsanzo, mafuta omwe amapezeka munyama yanyama amawonjezera chiopsezo chokhala ndi matenda amtima (kumwa kwambiri). Komabe, zinthu zopangidwa mkaka, makamaka zakudya zamkaka monga yogati, zimachepetsa ngozi imeneyi.
• Mafuta ophikira, monga mafuta a maolivi, mtedza, mbewu, ndi mapeyala, amalumikizidwa ndi chiopsezo chochepa chotenga matendawa.
• Mafuta amathandizanso kuti azikhala wokhutira komanso amatha kutenga nawo gawo pakuwongolera kudya kwambiri komanso kulimbitsa thupi.

Mapuloteni azakudya zamagulu 1 a shuga

Mapuloteni amapereka mphamvu pang'onopang'ono, osasinthika kwenikweni ndi shuga. Mapuloteni amapatsanso thupi mphamvu yokhazikika ndikuwathandiza kuchiritsa ndi kubwezeretsa thupi.

Mapuloteni othandiza kwambiri a matenda a shuga 1 amachokera kumagwero azomera, monga:

• nyemba
• mphodza
• mtedza ndi nati mabatani
• mbewu
• nandolo
• zopangidwa ndi soya

Mafuta okhala ndi mapuloteni otsika mafuta amathanso kudyeka kangapo pa sabata. Izi zikuphatikiza:

Zisankho zabwino za protein:

• nyemba
• nyemba
• mazira
• nsomba ndi nsomba zam'nyanja
• zopangidwa mkaka
• nandolo
• mankhwala a tofu ndi soya
• nyama zotsamira monga nkhuku ndi nkhuku

Mapuloteni ayenera kukhalapo nthawi ya chakudya chilichonse. Mapuloteni samangoyambitsa shuga m'magazi, komanso amathandizira kuchepetsa kulakalaka kwa shuga ndikuwonjezera kukwiya. Mapuloteni amachokera ku nyama komanso zomera, koma mapuloteni a nyama nthawi zambiri amakhala magwero amafuta ambiri, omwe amayamba kudya mopitirira muyeso omwe angayambitse matenda a mtima.

Zakudya zamapuloteni zomwe zimayenera kupewedwa zimaphatikizapo zakudya zomwe zimakulitsa kutupa ndi chiopsezo chokhala ndi matenda amtima. Izi ndi monga:

• nyama yofiira
• Ultra-pasteurized, zochita kupanga mkaka, tchizi ndi zinthu zina mkaka
• masoseji
• chilichonse chopangidwa ndi nyama chopangidwa ndi fakitale

Mbale ndi masamba okhuthala

Mbewu zonse monga mpunga wamafuta, quinoa ndi oats ndizothandiza pakupanga fiber ndi michere, ndipo zimakhala ndi katundu wochepa wa glycemic, zomwe zimapangitsa kusankha kwabwino. Zolemba zomwe zimawonetsa zomwe zimapezeka muzakudya zamafakitale ndi kuchuluka kwake ndizosokoneza kwambiri kuti timvetsetse mbewu zonse. Mwachitsanzo, "buledi wathunthu wa tirigu" umapangidwa mosiyanasiyana, ndipo zinthu zina zonse zophika tirigu sizimasiyana ndi mikate yoyera malinga ndi momwe amathandizira ndi shuga (magazi a glycemic).

Zomwezi zimachitikiranso pasitala wathunthu - ikadali pasitala. Mbewu zonse zimafunikira insulini yocheperako chifukwa cha katundu wawo wochepa wa glycemic. Njira yabwino yowamvetsetsa ndikuyang'ana chizindikiro. Pezani magalamu azakudya zamafuta ndikuwachotsa mu chakudya chonse. Nambalayi iyenera kukhala yochepera 25 pakutumikira. Masamba okhuthala, monga mbatata, dzungu, chimanga, biringanya, ndi zina zambiri, zomwe zimakhala ndi masamba ochulukirapo kuposa masamba obiriwira, koma ochepa kuposa mbewu zosayeretsedwa. Amapezekanso michere yamagulu monga vitamini C. Amadyedwa bwino m'magawo ang'onoang'ono ndimankhwala ena a insulin okwanira 1 kuphatikiza chakudya.

Zakudya zopanda mafuta

Masamba osakhazikika, monga masamba obiriwira obiriwira, amathanso kumamwa kwambiri.Zakudya izi zimakhudza shuga wa magazi komanso zimapindulira, chifukwa chake muyenera kuzidya! Pafupifupi aliyense amatha kudya masamba ambiri - timafunikira mitundu isanu pa tsiku. Masamba atsopano ndi njira yabwino, ndipo nthawi zambiri ndiyosangalatsa kwambiri. Kafukufuku akuwonetsa kuti masamba oundana ali ndi mavitamini ndi michere yofananira yomwe imapezeka m'mizere yatsopano, chifukwa amasungidwa kwa maola angapo atatuta.

Ngati simukukonda masamba, yesani kuwaphika ndi zitsamba zatsopano kapena zouma, mafuta a azitona kapena kavalidwe ka vinaigrette. Ngakhale kuwonjezera mafuta ochepa mumasamba anu ndibwino kuposa kusawadya konse. Yesetsani kudya masamba amitundu yonse - iyi ndi njira yabwino yopezera michere yonse yomwe thupi lanu limafunikira.

Ndi zakudya ziti zomwe muyenera kupewa ndi matenda ashuga amtundu woyamba?

Anthu omwe ali ndi matenda a shuga 1 ayenera kupewa kudya zakudya zopatsa thanzi zambiri. Ngati muli ndi matenda ashuga amtundu woyamba, muyenera kuchepetsa zakudya zomwe mumadya ndi zakudya zakum'makampani zomwe zimaphatikizapo:

• zakumwa zoziziritsa kukhosi (zamagulu onse komanso zamagulu onse)
• kukonzanso ndikuwotsa chakudya (mikate yoyera, makeke, tchipisi za mbatata, makeke, pasitala)
• trans mafuta (zinthu zomwe zili ndi mawu oti "hydrogenated")
• zakudya zamafuta ambiri

Chepetsani kumwa kwanu “zakudya zoyera,” monga pasta ndi ophika buledi, makeke, zakudya zilizonse zokhala ndi ufa woyera, shuga, mbatata zoyera, etc. Iyi ndi njira yosavuta yochotsera zakudya zomwe zili ndi zakudya zazikulu kwambiri pakudya. Ndikofunika kukumbukira kuti mosiyana ndi matenda ashuga amtundu wa 2, kusankha zakudya sikungathandize pakukula kwa matenda ashuga amtundu woyamba, koma zakudya zomwe zimadyedwa zimakhudza kutha kuthana ndi matendawa. Anthu omwe ali ndi matenda amtundu wa 1 komanso a 2 ali pachiwopsezo cha zovuta zomwe zimakhudzana ndi shuga wambiri, monga matenda amtima komanso kunenepa kwambiri. Pankhani imeneyi, ndikofunikira kwambiri kulabadira chakudya chamagulu, ndikugwiritsanso ntchito zakudya zomwe zimakulitsa chiopsezo chokhala ndi matenda amtima wabwino.

Pewani zakudya zopanda thanzi zomwe zili ndi mafuta, shuga, ndi ufa woyengedwa

Zakudya ziti zomwe zimalimbikitsidwa kuti zikhale ndi ndondomeko ya zakudya za matenda a shuga 1

Izi ndi zakudya zomwe muyenera kuphatikiza pazakudya zanu:

• Zakudya zonse za tirigu zimagwirizana ndi mlingo wa insulin
• zakudya zopezeka mu zakudya za ku Mediterranean
• michere yakulemera kwambiri zipatso, masamba ndi zipatso
• chakudya chochepa cha glycemic

Anthu omwe ali ndi matenda amtundu wa 1, monga anthu ena onse omwe amafuna kupewa matenda osachiritsika, ayenera kutsata ndondomeko zomwezo za kudya zomwezo. Komabe, anthu omwe ali ndi matenda ashuga ayenera kudziwa zambiri zamakina azakudya kuti gawo la insulin lisinthidwe moyenerera. Pali malamulo angapo omwe mungatsatire.

1. Gawo limodzi la insulin limakhudza magalamu 15 a chakudya. Izi zikufanana ndi 20 g lonse mbewu, 70 g masamba wowuma (monga mbatata kapena mbatata wokoma). Umu ndi momwe anthu akuonera, ndipo munthu aliyense amene ali ndi matenda a shuga 1 ayenera kudziwa kuchuluka kwake kwa insulin. Chiŵerengerochi chimasiyanasiyana malinga ndi kuchuluka kwa matenda ashuga, kuchuluka kwa zochita zolimbitsa thupi ndi thupi. Mlingo wa insulin uyeneranso kusinthidwa ndi kuchuluka kwa shuga m'magazi musanadye. Ngati kuchuluka kwa shuga m'magazi kupyola gawo lomwe mukufuna, mwachitsanzo, pamwamba pa 120, onjezani zigawo zina za insulin kuti muchepetse. Nthawi zambiri, gawo limodzi lowonjezera limatsitsa shuga ndimagawo 50, koma mobwerezabwereza, izi zimasiyanasiyana kuchokera pamunthu kupita pamunthu.
2. Dongosolo labwino lazakudya liyenera kuphatikiza mapuloteni apamwamba kwambiri, mafuta amoyo wathanzi, komanso michere yambiri yovuta. Ngakhale 45-65% yazakudya zamafuta zimalimbikitsidwa muzitsogozo zambiri, kafukufuku akuwonetsa kuti kuletsa zakudya zamafuta kumathandizira kuti anthu omwe ali ndi matenda ashuga azigwiritsa ntchito insulin yochepa, amakhala ndi shuga wokhazikika m'magazi ndikumva bwino.
3. Zakudya zamafuta zikaledzera, zimayenera kukhala ndi nkhawa yochepa ya glycemic.
4. Mafuta ndi mapuloteni akamwedwa, ayenera makamaka kuchokera kumagwero azomera.
5. Mtundu wazakudya uwu ukhoza kukhazikitsidwa mosavuta pogwiritsa ntchito zakudya zaku Mediterranean. Izi zikutanthauza mtundu weniweni wa zakudya zaku Mediterranean zomwe zimagwiritsidwa ntchito kumwera kwa Italy ndi Greece. Komabe, musasokoneze chakudya cha ku Mediterranean ndi "Americanized Italian", chomwe chimadzazidwa ndi pasitala ndi mkate. Mtundu wazakudya zopatsa thanzi ku Mediterranean umaphatikizapo masamba ambiri abwino, zipatso zina, mafuta amminda monga maolivi ndi mtedza, nsomba monga sardines, nyama yochepa komanso mkaka.

Dongosolo lodyerali la matenda ashuga amtundu woyamba ali ndi zakudya zopatsa thanzi zomwe zimakhala ndi mavitamini, mchere, ndi zinthu zina zomwe zili ndi machiritso.

Ndi malingaliro ati omwe angapatsidwe matenda a shuga

Chifukwa choti mwina simudziwa kuchuluka kwa chakudya komanso zakudya zamafuta omwe mumadya pakudya palimodzi ndi anzanu kapena abale, zingakhale zovuta kwa inu kuti muziwongolera vutolo, makamaka ngati mumangopatsidwa mbale zomwe zimapewedwa kwambiri, monga mchere! Anthu omwe ali ndi matenda a shuga a mtundu woyamba amadya kunja kwanyumba, ndikofunikira kwambiri kuti awone ngati ali ndi shuga m'magazi asanadye komanso maola awiri atatha kudya kuti asinthe mlingo wawo wa insulin mukatha kudya ngati magazi awo alibe shuga.

• Mukamadya kunja, musazengereze kufunsa mafunso pazakudya kapena momwe zakonzedwera.
• Lankhulani ndi abwenzi ndi abale anu zisanachitike zomwe simukuletsa komanso zomwe amakonda.
• Auzeni kuti ndikofunikira kuti thanzi lanu lidzakhale ndi thanzi nthawi yayitali, ndipo muwafunse kuti asakupatseni zakudya zomwe sizabwino kwa inu.
• Anzanu ndi abale nthawi zambiri amangoyesa kuwonetsa chikondi chawo, amafuna kuti musangalale ndi mchere, ngakhale zitakhala zolakwika. Kuyankhulana momasuka kungawathandize kumvetsetsa kuti akhoza kukuthandizani mwakuganizira moyenera zopempha zanu. Kenako amatha kuona kuti akuwonetseradi chikondi chawo, akusamalira thanzi lanu kwanthawi yayitali.

Zakudya zisanu ndi ziwiri zamtundu woyamba wa shuga

Zakudya zopatsa thanzi ndi zakudya zomwe zimapindulitsa thanzi lanu, kuwonjezera pakupatsa thupi lanu mafuta, mapuloteni, kapena michere. Ma Superfoods amatha kukhala olemera kwambiri ndi mavitamini kapena michere ina yomwe imapindulitsa mwapadera kwa anthu omwe ali ndi matenda ashuga a mtundu woyamba. Mosiyana ndi chakudya chochepetsedwa, mumatha kudya zopatsa mphamvu zochulukirapo.

1. CHIKWANGWANI

Zakudya zokhala ndi CHIKWANGWANI ndizopamwamba chifukwa zimachepetsa kuchuluka kwa chakudya chilichonse, zimawonjezera kukhudzika kwa satiety (satiety) ndikukhazikitsa shuga m'magazi. Kafukufuku waposachedwa adawonetsa kuti fiber sizimangothandiza kuchepetsa chiopsezo chokhala ndi matenda amtima mwa anthu omwe ali ndi matenda amtundu 1, komanso amachepetsa kutupa. Komanso, CHIKWANGWANI chopezeka mu oats ndichabwino chotsitsa cholesterol ya LDL. Magulu abwino a fiber sungunuka ndi:

Ichi ndi chakudya chabwino kwambiri kwa anthu odwala matenda ashuga amtundu 1, chifukwa nsomba iyi ndi gwero labwino kwambiri lamafuta acids a omega-3. Masard sathandizidwanso pang'ono ndi chakudya, samakhala pachiwopsezo chambiri kuwononga kapena kuwononga chilengedwe, ndipo sizingatheke kuti azidetsedwa kwambiri ndi zebaki kapena PCB. Sangalalani ndi kudya sardine watsopano ndi msuzi wa marinara kapena wokazinga mu mafuta a azitona a monounsaturated.

Imagwiritsidwa ntchito bwino monga zokometsera za vinaigrette ndi saladi zina. Viniga kapena acetic acid amachepetsa kuyamwa kwam'mimba, zomwe zimapereka zotsatira zabwino kwa anthu omwe ali ndi matenda a shuga 1. Izi zimathandiza kuti muchepetse kutulutsa shuga m'magazi, potero kupangitsa kuti insulini ithe kuyamwa pang'ono. Viniga imakulitsanso kumverera kwa satiety, kotero ngati mukufuna vinaigrette kapena saladi wina aliyense ndi viniga monga maphunziro oyamba, simungayike kudya kwambiri panthawi yayikulu.

Zatsimikiziridwa kuti sinamoni amachepetsa kuchuluka kwa shuga m'magazi aanthu, kuphatikiza anthu omwe ali ndi matenda amtundu woyamba. Cinnamon imatsitsa shuga komanso ndikatha kudya (gluprose ya postprandial). Zotsatira za sinamoni ku thupi zimaphunziridwa zingapo ndikuphunzira mwatsatanetsatane. Cinnamon mulinso ma polyphenols ambiri, omwe amathandizira kupewa zovuta za matenda ashuga. Mutha kudziwa zambiri zokhudzana ndi phindu la sinamoni pano - Cinnamon: maubwino ndi kugwiritsa ntchito zonunkhiraazi modabwitsa.

Ngakhale zipatso zake ndizabwino, ali ndi mawonekedwe ochulukirapo a glycemic pa fiber for fructose. Izi zikutanthauza kuti mapepalawa amakula kuwonongeka kwa kudya kwapafupika ndi shuga. Mitundu yakuda yomwe imapatsa zipatso zake ndiwopezeka ndi ma polyphenols, omwe ali ndi zochita zambiri za antioxidant. Mtundu wa zipatso zomwe timadya, zimakhala zowonjezereka.

Kuledzera ndikugwiritsa ntchito shuga 1

Anthu ambiri odwala matenda amtundu woyamba amalimbikitsidwa kumwa moyenera. Kafukufuku akuwonetsa kuti kumwa kamodzi kwa akazi tsiku lililonse kwa akazi ndipo awiri patsiku kwa amuna kumachepetsa chiopsezo chokhala ndi matenda amtima ndipo sikuyipitsa matenda ashuga.

1 chakumwa choledzeretsa (chakumwa) = 1 chikho cha vodika kapena cognac (25-30 ml), kapu imodzi yavinyo (100-120 ml) kapena kapu imodzi ya mowa (220-260).

Komabe, mowa umatha kutsitsa shuga wamagazi, motero ndikofunikira kudziwa za hypoglycemia ndikuwonetsetsa shuga ya magazi anu asanamwe. Kudya ndi zakumwa zoledzeretsa kungathandize kuchepetsa chiopsezo cha hypoglycemia. Ndikofunikanso kudziwa kuti zizindikiro za hypoglycemia nthawi zambiri zimatsata zizindikiro za kuledzera. Ndikulimbikitsidwa kuti muzivala chenjezo laubangili kuti muli ndi matenda ashuga, kuti anthu adziwe kuti muyenera kupereka chakudya mukakhala ndi zizindikiro za hypoglycemia. Ndikofunikanso kukumbukira kuti zakumwa zosakanizika ndi zakumwa zoziziritsa kukhosi (mwachitsanzo margaritas) zimapangidwa nthawi zambiri ndi zotsekemera zomwe zimakhala ndi mafuta ambiri. Zakumwa izi zimakulitsa shuga.