Zakudya zotsitsa shuga m'magazi a shuga a mtundu 2

Masiku ano, matenda ashuga asintha kwambiri. Padziko lonse lapansi, anthu mamiliyoni ambiri ali ndi matenda.

M'dziko lathu, odwala matenda ashuga oposa 9.5 miliyoni. M'malo mwake, chiwerengerochi ndi chokulirapo, popeza anthu ambiri sanawonetsedwe ndipo sakudziwa za matendawa.

Munthu aliyense yemwe ali ndi matenda ashuga amafuna kudziwa zakudya zomwe zimachepetsa shuga ya magazi awo kwa matenda ashuga. Mndandanda ndiwowonjezera. Zakudya zosankhidwa bwino zimathandizira kuchepetsa shuga ndikuchepetsa nkhawa pama cell a pancreatic omwe amapanga insulin. Kodi zakudya za shuga za shugazi zomwe zimachepetsa ndi chiyani?

Kodi chakudya chimakhudza bwanji shuga?

Kunena zowona, ndikulondola kuyankhula za zinthu zomwe sizikuchulukitsa kuchuluka kwa shuga, popeza palibe zomwe zingachepetse.

Kusankha kungakhale zitsamba zokha, kutenga zomwe wodwalayo angachepetse kuthana ndimankhwala omwe amachepetsa shuga omwe adokotala amupatsa.

Koma tikambirana za zinthu zomwe mumaphika zakudya zingapo, ndipo mankhwala azitsamba, osagwiritsa ntchito kwa iwo. Kuphatikiza apo, ndikofunikira kukambirana za zakudya zomwe zimachepetsa shuga ya magazi a mtundu 2 shuga.

Popeza funso loti zakudya zomwe zimachepetsa shuga m'magazi a 1 shuga ndizosafunikira kwenikweni. Ndi mtundu woyamba, mutha kudya pafupifupi chilichonse ngati bolus imawerengeredwa molondola (kuchuluka kwa insulini pazakudya zilizonse). Mtundu wachiwiri wa matenda ashuga, kudya ndiye mfundo yayikulu yodziwitsa matendawa.

Zakudya Zotsika za Glycemic Index

Ndiye, ndizakudya ziti zomwe zimachepetsa shuga ya magazi a 2 shuga? Gome lokhala ndi glycemic indices litithandiza ndi izi. Zimapereka lingaliro la kuchuluka kwa shuga komwe kumapangidwa nthawi yakuswa katundu. Ndikofunikira kuti odwala matenda ashuga azisamalira chizindikiro ichi nthawi zonse.

Zinthu zochepetsera shuga m'magazi a 2 matenda ashuga ndi mndandanda wawo wa glycemic:

Ngati mankhwalawa ali ndi mlozera pamwamba 50, odwala matenda ashuga sayenera kudya.

Zakudya zabwino kwambiri zotsitsa shuga m'magazi a shuga a 2

Zakudya zam'madzi ndizopatsa thanzi kwambiri, chifukwa zimakhala zochepa m'mafuta ndi chakudya. Mndandanda wawo wa glycemic ndi wocheperako - ochepera 15 mayunitsi.

Chifukwa chake, kwa nsapato, nkhanu ndi shrimp, mlozo ndi magawo 5, ndipo kwa tofu (nyemba curd) - 15.

Ngati zakudya za anthu odwala matenda ashuga zimakonzedwa kuti zinthu zomwe zimatsitsa shuga wamagazi zimachokera theka kapena kuposerapo - izi zimathandizira kukulitsa moyo. Idyani zakudya zam'madzi zambiri, zitsamba, masamba. Chinthu chachikulu ndikuti musaiwale kuyang'ana pa glycemic (chakudya)!

Zokhudza zabwino za zipatso ndi ndiwo zamasamba

Aliyense amadziwa za zamasamba. Ndipo mafuta otsika kwambiri m'masamba ndi obiriwira. Magnesium omwe amapezeka mu broccoli ndi sipinachi amatipatsa shuga wambiri m'magazi.

Ubwino wamasamba uli mu kuchuluka kwa mavitamini ndi ulusi wazomera. Nayi zakudya zabwino zochepetsa shuga za shuga:

• Yerusalemu artichoke. Chida chofunikira kwambiri cha matenda ashuga, chifukwa cha inulin mu kapangidwe kake. Pogawa mthupi la munthu, inulin imapanga fructose,
• udzu winawake
• nyemba
• uta
• nkhaka
• ndi adyo. Muli thiamine ya matenda ashuga
• Tomato Chepetsani shuga nthawi zina,
• biringanya ndi masamba ena.

Chosangalatsa ndichakuti, kudya adyo yaiwisi kumapangitsa kuti ma cell a insocrine apangidwe. Mlozera wotsika wa glycemic umadziwikanso ndi zipatso, ngakhale ambiri amawopa kudya - zipatso ndizokoma. Koma izi siziri choncho. Muyenera kudziwa zipatso zomwe mungadye ndi shuga.

Zipatso zotsika mtengo kwambiri komanso zotchuka ndiz:

• mapeyala. Mu chipatso ichi, ndizokwanira kuchuluka kwa fiber ndi kufufuza zinthu zomwe zimachepetsa shuga,
• mandimu ndi maapulo
• Cherry Great fiber antioxidant
• malalanje ndi mphesa.

Avocado amadziwika kuti ndiye abwino kwambiri. Ili ndi mafutawa ambiri komanso mafuta ochulukirapo. Avocados akuwonetsedwa ngati matenda amitundu iwiri. Masamba ndi zipatso ndi zothandiza osati mu mawonekedwe awo osaphika. Saladi iliyonse yophika ndi yophika, komanso masamba osenda bwino otsika shuga.

Zonunkhira zopatsa thanzi

Nyengo zimathandizanso kulimbana ndi shuga, chifukwa zonunkhira zonse za zophikira ndi zitsamba zimakhala ndi chakudya chambiri. Mafuta a azitona kapena opukutidwa ngabwino pakuvala masaladi a masamba. Mafuta a Flaxseed amakhalanso othandiza kwambiri chifukwa cha mafuta ochepa omwe amaphatikiza, kuphatikiza apo, ndiwothandiza kwambiri kutsutsana ndi zotupa.

Zonunkhira zabwino kwambiri (zokhazikika m'magazi a magazi) ndi:

• ginger (muzu)
• adyo (yaiwisi) ndi anyezi,
• turmeric. Zothandiza pa kagayidwe kachakudya mthupi.

Cinnamon ndiyothandiza kwambiri komanso imapezeka. Mutha kungomwa pothira supuni imodzi ya ufa m'madzi. Pogwiritsa ntchito nthawi zonse, kuchuluka kwa shuga pamwezi kumatsika ndi 20%.

Gwiritsani ntchito zokometsera ndi zonunkhira muzakudya zanu za tsiku ndi tsiku pafupipafupi ndipo simudzalandira kukoma kwambiri kwa mbale, komanso zinthu zopindulitsa zomwe zili ndi mawonekedwe ake.

Chofunika Fiber ya odwala matenda ashuga

Ndikofunikira kudziwa! Mavuto omwe ali ndi kuchuluka kwa shuga pakapita nthawi imatha kudzetsa matenda ambiri, monga mavuto amaso, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zomwe zinawawa kuti azisintha shuga yawo kuti asangalale ...

Chuma chofunikira cha fiber, monga fiber fiber, ndikuti chimachepetsa kuyamwa kwa glucose m'matumbo. Zotsatira zake, glucose amalowa m'magazi pang'ono pang'onopang'ono.

Mukamadya ulusi wambiri, mumachepetsa shuga wamagazi anu mukatha kudya. CHIKWANGWANI ndibwino kuti mutengepo mawonekedwe osalala, koma osadya kwambiri.

Popeza kukhathamiritsa kwambiri mu thupi kumayambitsa kuphuka komanso kusweka.

CHIKWANGWANI ndi gawo la pafupifupi masamba onse: kabichi, avocado, tsabola, zukini ndi ena. Koma ilibe kuchepetsa shuga. Chifukwa cha izo, kuyamwa kwa glucose kuchokera m'matumbo ndikuyamba kulowa kwake m'magazi kumatsikira.

Koma nthawi yomweyo, ulusi sutha kukhala chinthu chofunikira kwambiri pakudya. Chifukwa chake, ngati fiber isasungunuka, imakhala ndi phindu pamapazi a matumbo akulu. Ndipo ngati singasungunuke, imachotsa zonse zovulaza komanso zosafunikira. Tisaiwale kuti fiber imapezeka mu zipatso, ndi mbewu, ndi nyemba. Ndipo zinthu izi zimakhala ndi mafuta ambiri. Chifukwa chake, musaiwale za index ya glycemic.

Zopangira nyemba ndi mtedza ndizomwe zimapatsa fiber.

Zakudya zopangidwa ndi mphodza kapena mphira ndizothandiza kwambiri kwa matenda ashuga. Sayenera kudyedwa koposa kamodzi patsiku.

Nyemba ndi nyemba zamtunduwu zimapatsa thupi lanu michere ndi mapuloteni ena, pomwe osapitirira muyeso wololedwa wamafuta.

Mafuta onse, kupatula, ali ndi chakudya, koma kuchuluka kwawo ndikosiyana. Mitundu ina ya mtedza imakhala ndi mafuta ochulukirapo, pomwe ena amakhala ndi ochepa. Mtedza umakhala wolemera kwambiri muzofufuza zosiyanasiyana, komanso mapuloteni ndi fiber. Chifukwa chake, zimatha kudyedwa.

Muyenera kuwonetsa kuchuluka kwa chakudya chilichonse pachinthu chilichonse, kutanthauza tebulo lomwe mawonekedwe a michere akuwonetsedwa. Gome liyenera kukhala loyandikira nthawi zonse, ngati muyeso wakukhitchini. Chowonadi ndi chakuti muyenera kudya mtedza mosamala, osapitirira 50 magalamu patsiku chifukwa cha zopatsa mphamvu zopatsa mphamvu.

Mtedza - nyumba yosungiramo masamba

Ndipo mtedza wabwino kwambiri ndi:

• ma alnuts ndi ma amondi,
• mtedza wamandewu ndi mtedza.

Tiyi, khofi ndi zakumwa zina

Mutha kumwa khofi ndi tiyi, komanso ngakhale cola ngati alibe shuga. Kupanga chakumwa kukhala chokoma, kuwonjezera shuga mmalo (amagulitsidwa mu mawonekedwe a piritsi).

Tiyi ya tiyi yopaka m'mabotolo sayenera kuledzera - ili ndi shuga. Soda yomwe imatchedwa "zakudya" nthawi zambiri imakhala ndi zowonjezera kuchokera ku misuzi ya zipatso, ndipo izi zimapangitsa chakudya.

Chifukwa chake, werengani mosamalitsa mawonekedwe omwe alembedwapo. Anthu odwala matenda ashuga sayenera kudya sopo wokhazikika. Ndikwabwino kupeza maphikidwe a odwala matenda ashuga omwe amachepetsa shuga la magazi ndikudzipaka supu yaying'ono, monga msuzi wa nyama ndi zonunkhira.

Momwe mungachepetse shuga ndimagazi:

Chifukwa chake, zipatso ndi ndiwo zamasamba, komanso masamba, ndiye zakudya zabwino kwambiri za shuga. Ayenera kutengedwa ndi anthu athanzi ngati kupewa matenda. Kwa odwala omwe ali ndi matenda a shuga a 2, ndikofunikira kuti asadye kwambiri, chifukwa sizitha kuwunika kuchuluka kwa shuga m'magazi. Onani mndandanda wazakudya zopatsa thanzi pagome la glycemic.

Zonthu zonse zomwe zimakhala ndi index yomwe ili pansi pazigawo 30 za shuga zimaloledwa. Mukamasankha zakudya, ndikofunikira kufunsa dokotala. Kupanga chakudya ndikofunikira makamaka kwa odwala omwe ali ndi matenda a shuga 1, chifukwa amapanga jakisoni wa insulin tsiku lililonse. Ndi matenda a shuga, mumatha kudya chokoma komanso chosiyanasiyana.

Pogwiritsa ntchito zinthu zomwe zololedwa kuphika, mutha kupanga "zaluso" zofunikira zomwe sizotsika m'mbale zodyera.

Ndi zakudya ziti zochepetsa shuga m'magazi a 1 ndikuyimira shuga 2?

Pakabuka mavuto ndi kagayidwe kachakudya mthupi, munthu amakhala ndi zofooka zina mwanjira yofooka, kutopa, kuyabwa pakhungu, ludzu, kukodza kwambiri, pakamwa kowuma, kulakalaka kudya, komanso mabala amthawi yayitali. Kuti mudziwe chomwe chimayambitsa matenda, muyenera kupita ku chipatala ndikupita kukayezetsa magazi kofunikira.

Ngati zotsatira za phunzirolo zikuwonetsa kuchuluka kwa glucose (oposa 5.5 mmol / lita), zakudya za tsiku lililonse ziyenera kuwunikiridwa mosamala kuti muchepetse shuga. Zakudya zonse zomwe zimachulukitsa glucose siziyenera kuphatikizidwa momwe mungathere. Ndikofunika kwambiri kuchitapo kanthu za mtundu wachiwiri wa matenda ashuga komanso nthawi yapakati, kuti muchepetse vutoli.

Kuti muwonetsetse kuti kuchuluka kwa shuga m'magazi kumakhala kotsika nthawi zonse, komanso kunenepa kwambiri, matenda a shuga a mtundu woyamba komanso wachiwiri, komanso panthawi yomwe ali ndi pakati, mfundo zina za zakudya za tsiku ndi tsiku zimawonedwa.

Momwe mungachepetse shuga

Mukamadya zakudya zilizonse, kuwonjezereka kwakanthawi kwa shuga m'magazi kumachitika. Mtengo wabwinobwino wa shuga ola limodzi mukatha kudya umaganiziridwa kuti ndi 8.9 mmol / lita, ndipo maola awiri pambuyo pake mulingo sayenera kupitirira 6.7 mmol / lita.

Kuti kuchepetsedwa kosavuta kwa ma glycemic indices, ndikofunikira kubwereza zakudya ndikupatula zakudya zonse momwe glycemic index imapitilira 50 magawo.

Anthu odwala matenda ashuga komanso anthu athanzi omwe ali ndi vuto la matenda ashuga sayenera kudya kwambiri, makamaka ngati mukudwala matenda ashuga musamadye zakudya zambiri zomwe zimakhala ndi shuga. Ngati chakudya chochuluka chimalowa m'mimba mwa munthu, chimasunthika, zomwe zimapangitsa kuti ma cell apangidwe.

Hormoni iyi sikumakulolani kuti muzilamulira zomwe zili mwaziphuphu m'magazi. Chitsanzo chabwino ndi njira yachakudya yaku China - chakudya chopumira m'magawo ang'onoang'ono, ogawanika.

• Ndikofunika kuyesa kuthana ndi kudalira chakudya ndikusiya kudya zakudya zovulaza zomwe zimakhala ndi zopatsa mphamvu za m'mimba. Izi zimaphatikizapo confectionery, makeke, chakudya mwachangu, zakumwa zotsekemera.
• Tsiku lililonse, wodwala matenda ashuga ayenera kudya zakudya zochuluka zomwe zimapezeka m'magawo 50-55. Zakudya zotere zimatsitsa shuga wamagazi, chifukwa, ndimawagwiritsa ntchito pafupipafupi, minyewa ya shuga imasintha. Njira zoterezi zimalepheretsa kuchuluka kwa shuga mu shuga ndikuwongolera momwe munthu alili.
• Chakudya chabwino chitha kuonedwa ngati nsomba zam'nyanja monga nkhanu, nkhanu zam'madzi, nkhanu zam'madzi, zomwe mndandanda wawo wa glycemic ndi wochepa kwambiri ndipo umangokhala magawo asanu okha. Zizindikiro zofananira ndi soya tchizi tofu.
• Kuti thupi lizimasuke ku zinthu zapoizoni, osachepera 25 g pa fiber azidya tsiku lililonse. Izi zimathandizira kuchepetsa kuyamwa kwa glucose kuchokera m'matumbo a lumen, chifukwa chomwe shuga m'magazi amachepetsa. Maembe, mtedza, ndi chimanga ndi zakudya zosakudya zomwe zimachepetsa shuga.
• Zipatso zotsekemera ndi masamba obiriwira, omwe ali ndi mavitamini ambiri, zimawonjezeredwa ndi mbale kuti muchepetse shuga. Chifukwa cha kukhalapo kwa CHIKWANGWANI chamafuta, shuga m'magazi silingafanane. Ndikulimbikitsidwa kudya masamba ndi zipatso.

Anthu odwala matenda ashuga ayenera kusiya kudya zakudya zambiri momwe angathere. Kuti muchepetse shuga wamagulu a shuga, dotolo amakupatsani zakudya zamafuta ochepa, njirayi imakupatsani mwayi wochepetsa kuchuluka kwa shuga m'masiku awiri kapena atatu. Monga chovala, mafuta aliwonse az masamba ochokera m'mabotolo agalasi amagwiritsidwa ntchito.

Yogurt yopanda mafuta imawonjezeredwa pa saladi ya zipatso. Mafuta a Flaxseed, omwe amakhala ndi mafuta a magnesium, omega-3 acid, phosphorous, mkuwa, manganese, ndi thiamine, amadziwika kuti ndi othandiza kwambiri. Komanso mu masamba amafutawa mulibe chakudya.

Muyenera kumwa osachepera malita awiri a madzi akumwa patsiku, muyeneranso kusewera masewera tsiku lililonse, kudziyang'anira kulemera kwanu.

M'malo mwa khofi, tikulimbikitsidwa kugwiritsa ntchito chicory m'mawa, ndipo Yerusalemu artichoke ndi mbale zochokera mu mkaka zitha kuphatikizidwanso muzakudya.

Zomwe zimachepetsa shuga

Zogulitsa zilizonse zimakhala ndi index ya glycemic, pamaziko omwe munthu amatha kuwerengera kuchuluka kwa kuchotsa kwa shuga pambuyo pake kulowa m'thupi.

Anthu omwe ali ndi matenda ashuga komanso anthu omwe ali ndi chiyembekezo chokhala ndi matenda ashuga sayenera kudya zakudya zomwe zimapangitsa kuti munthu azidumphadumpha. Pankhaniyi, zinthu zokha zomwe zimakhala ndi index yotsika ya glycemic ziyenera kudyedwa.

Kuti wodwalayo athe kudziimira payekha kuti ndi mankhwala ati omwe amatsitsa shuga, pali tebulo lapadera. Mitundu yonse yazogawidwa imatha kugawidwa m'magulu atatu: zinthu zomwe zimakhala ndi index yayikulu, yapakatikati komanso yotsika ya glycemic.

1. Confectionery mu mawonekedwe a chokoleti, maswiti ndi maswiti ena, mkate wopanda mkaka ndi batala, pasitala, masamba otsekemera ndi zipatso, nyama yokhala ndi mafuta, uchi, chakudya mwachangu, timadziti m'matumba, ayisikilimu, mowa, zakumwa zoledzeretsa, koloko, zimakhala ndi glycemic index yamagulu opitilira 50 madzi. Mndandanda wamalondawu ndi woletsedwa kwa odwala matenda ashuga.
2. Zogulitsa zomwe zimakhala ndi glycemic index yamagulu 40-50 zimaphatikizapo balere, mafuta ochepa, mafuta a chinanazi, zipatso, apulo, msuzi wa mphesa, vinyo wofiirira, khofi, tangerines, zipatso, kiwi, mbale za chinangwa ndi ufa wonse wa tirigu. Mitundu yamtunduwu ndizotheka, koma yochepa.
3. Zinthu zomwe zimachepetsa shuga ya magazi zimakhala ndi glycemic index yamagulu 10-40. Gululi limaphatikizapo oatmeal, mtedza, sinamoni, prunes, tchizi, nkhuyu, nsomba, mafuta ochepa, mapira, tsabola wokoma, broccoli, mapira, adyo, sitiroberi, nyemba, Yerusalemu artichoke, buckwheat, anyezi, mphesa, mazira, saladi wobiriwira, Tomato Sipinachi Mwa zinthu zamasamba, mutha kuphatikiza kabichi, buliberries, udzu winawake, katsitsumzukwa, phulusa la kumapiri, radara, turnips, nkhaka, horseradish, zukini, dzungu.

Momwe mungadye ndi shuga

Matenda a shuga a Type 1 amadziwika kuti ndi matenda oopsa, amatchedwanso insulin.Mwa odwala, mahomoni a insulin sangathe kupanga okha, pokhudzana ndi momwe odwala matenda ashuga amayenera kupangira jakisoni wa insulin nthawi zonse.

Pofuna kupewa kulumpha kwakuthwa mu glucose wamagazi, mu mtundu woyamba wa matenda, wodwalayo amatsatira zakudya zapadera zochizira. Nthawi yomweyo, thanzi la munthu wodwala matenda ashuga limakhala lokwanira komanso lodzaza ndi zinthu zofunikira.

Wodwalayo ayenera kusiyiratu kupanikizana, ayisikilimu, maswiti ndi maswiti ena, zakudya zamchere ndi zotsekemera, masamba osankhidwa, mafuta amkaka, mafuta opakidwa, zakumwa zozunguliridwa ndi mpweya, msuzi wamafuta, mafuta ophikira, zipatso.

Pakadali pano, zakudya zonunkhira, zakumwa za zipatso, zipatso zouma zamphesa, buledi wa tirigu wathunthu, msuzi watsopano wopanda mchere, msuzi wamasamba, uchi, zipatso zosapsa ndi masamba, phala, zakudya zam'nyanja, mkaka wopanda mafuta ndi zinthu mkaka wowawasa ungaphatikizidwe muzakudya. Ndikofunika kuti musamadye kwambiri komanso kudya zakudya zazing'ono kangapo patsiku.

• Ndi matenda a shuga a mtundu wachibiri, pamakhala mavuto ndi kapamba. Imatha kupanga insulini pang'ono, koma maselo a minyewa sangathe kuyamwa glucose wathunthu. Chodabwitsachi chimatchedwa insulin resistance syndrome. Ndi matenda osokoneza bongo a shuga omwe amadalira insulin, muyenera kudya zakudya zomwe zimachepetsa shuga.
• Mosiyana ndi mtundu woyamba wamatenda, pankhaniyi, kadyedwe kali ndi zoletsa kwambiri. Wodwala sayenera kudya zakudya, mafuta, glucose ndi cholesterol. Kuphatikiza apo, chithandizo chikuchitika mothandizidwa ndi mankhwala ochepetsa shuga.

Zakudya Zam'mimba

Popeza pakakhala pakati pali vuto lotenga matenda ashuga, azimayi ayenera kutsatira mtundu wina wa zakudya. Mlingo wama glucose azimayi apakati umakwera chifukwa cha ntchito ya progesterone ya mahomoni. Mkhalidwe wotere ungayambitse zovuta zina, pankhaniyi, ndikofunikira kuchitapo kanthu panthawi yake kuti shuga ya magazi ikhale yathanzi.

Mlingo wabwinobwino wama glucose pamenepa amadziwika kuti ndi chizindikiro cha 3.3-5.5 mmol / lita. Ngati detayo ikwera mpaka 7 mmol / lita, dokotala akhoza kukayikira kuphwanya shuga. Pamitengo yapamwamba, matenda a shuga amapezeka.

Mafuta ochulukirapo a shuga amatha kupezeka ndi ludzu lalikulu, kukodza pafupipafupi, kugwira ntchito kwa mawonekedwe osokoneza, komanso chilakolako chosagwirizana. Kuti adziwe kuti akunyanyala, dokotalayo amakupangira kuyesedwa kwa magazi, kenako n'kupereka chithandizo choyenera ndi zakudya.

1. Sinthani misempha ya magazi mwa kudya zakudya zotsitsa shuga. Mzimayi ayenera kusiya kudya zakudya zamafuta mwachangu monga shuga, mbatata, makeke, masamba osakhazikika. Zipatso zokoma ndi zakumwa zimadyedwa pang'ono.
2. Mtengo wa caloric wazinthu zonse siziyenera kupitirira 30 kilocalories pa kilogalamu imodzi yakulemera kwa thupi. Zothandiza ndizolimbitsa thupi zilizonse ndikuyenda tsiku lililonse mumlengalenga.
3. Kuti muwone kuchuluka kwa shuga m'magazi, mutha kugwiritsa ntchito mita, yomwe kuyezetsa magazi kumachitika kunyumba. Ngati mutsatira zakudya zochizira, vutitsani thupi kuti muzichita zinthu zolimbitsa thupi ndikutsatira njira yoyenera, pakatha masiku awiri kapena atatu, kuwerenga kwa shuga kumabwereranso kwawoko, pomwe palibe chithandizo chowonjezera chomwe chikufunika.

Pambuyo pa kubadwa, matenda osokoneza bongo amatha kutha. Koma pankhani ya mimba yotsatira, chiopsezo chokhala ndi kuphwanya sichimachotsedwa. Kuphatikiza apo, muyenera kudziwa kuti azimayi atatha kudwala matenda a shuga ali pachiwopsezo chokhala ndi matenda a shuga 1.

Kanemayo munkhaniyi akufotokozerani zambiri zochepetsera shuga zomwe zinthu zina zimapanga.

Sonyezani shuga yanu kapena sankhani jenda kuti muyiyikire.

Zakudya zotsitsa shuga m'magazi a shuga a mtundu 2

Matenda a shuga ndi matenda oopsa. Madokotala ambiri amati matenda ashuga ndi njira ya moyo. Chifukwa chake, kuzindikira kumeneku kumakupangitsani kuti musinthe zikhalidwe zanu zakale.

Amadziwika kuti matenda a shuga a mtundu wa 2 amadziwika ndi kuwonjezeka kwa shuga wamagazi chifukwa chosakwanira kugwira ntchito kwa ma pancreatic islets omwe amapanga insulin, kapena kukula kwa kulekerera (chitetezo chokwanira) cha ma cell receptors.

Gawo loyamba la chithandizo ndikusintha kwa zakudya. Anthu omwe ali ndi matenda a shuga a 2 amafunika kuwongolera kudya kwawo, kuwerengera chakudyacho malinga ndi matebulo apadera.

Mfundo yazakudya

Mfundo yayikulu yopangira chakudya choyenera kwa anthu odwala matenda ashuga ndi kuwerengera kwa chakudya chambiri. Amasinthidwa mothandizidwa ndi ma enzymes kukhala glucose. Chifukwa chake, chakudya chilichonse chimadzutsa shuga wamagazi.

Kuchulukaku kumasiyana pakachulukidwe. Chifukwa chake, ndizosatheka kuyankha funso lomwe amadya shuga wamagazi. Mankhwala ochepetsa glucose okha omwe ali ndi vuto lofananalo, koma osati chakudya.

Koma pali zakudya zomwe zimachulukitsa shuga pang'ono.

Kuti muwonetsetse kuti chakudya chomwe mumadya ndi chothandiza momwe mungathere ndipo sichikukweza kwambiri shuga m'magazi, lingaliro la glycemic index likugwiritsidwa ntchito tsopano.

Mlozera wa Glycemic

Madokotala kumapeto kwa zaka za zana la 20 adapeza kuti chilichonse chogulitsa chimakhala ndi index yake ya glycemic. Izi zidachitika pokhapokha pochiza komanso kupewa mtundu wa matenda a shuga 2 - mankhwala othandizira. Tsopano, kudziwa mtundu wa zakudya za glycemic kumathandiza anthu athanzi kukhala ndi moyo wabwino komanso wabwino.

Ichi ndi chizindikiro chomwe chikuwonetsa bwino kuchuluka kwa glucose wamagazi mutatha kudya chinthu china. Imakhala payokha pachakudya chilichonse ndipo imayambira magawo 5-50. Mitengo yamagetsi imawerengeredwa mu labotale ndikugwirizana.

Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri amalimbikitsidwa kudya zakudya zomwe mtundu wawo wa glycemic sudutsa 30.

Tsoka ilo, odwala ambiri amakhulupirira kuti akasintha zakudya zina zapadera, moyo wawo udzasinthika kukhala "wopanda pake". Koma izi siziri choncho. Zakudya zamtundu uliwonse, zosankhidwa malinga ndi mbiri ya glycemic, zimatha kukhala zosangalatsa komanso zothandiza.

Zakudya za Zakudya

Chakudya chathupi chathunthu chikuphatikiza zipatso, ndiwo zamasamba, chimanga, mkaka ndi nyama.

Gawo lokhalo lazinthu izi ndi lomwe lingatsimikizire kuchuluka kwa mavitamini ndi michere mthupi, kuchuluka kolondola kwa masamba ndi nyama.

Komanso, mothandizidwa ndi chakudya chokwanira, mutha kusankha bwino zomwe zili ndi mapuloteni, mafuta ndi chakudya. Koma kukhalapo kwa matendawa kumafunika kuwerengera kwa mndandanda wa glycemic wa chilichonse, komanso kusankha kwa mtundu ndi kuchuluka kwa chakudya.

Tiyeni tiwone mwatsatanetsatane gulu lililonse la michere.

Masamba amakhulupirira kuti ndizabwino kwambiri zotsitsa shuga m'magazi a matenda ashuga a 2. Izi sizowona konse. Koma pali chowonadi china m'mawu awa. Chifukwa chogwiritsa ntchito masamba, shuga wamagazi samakula.

Chifukwa chake, zimatha kudyedwa mopanda malire. Chosiyana ndi okhawo omwe akuimira omwe ali ndi wowuma (mbatata, chimanga).

Ndi zovuta ku carbohydrate yomwe imawonjezera mndandanda wamtundu wa glycemic.

Komanso kuphatikiza masamba muzakudya kumathandizanso kuchepetsa kulemera, zomwe nthawi zambiri zimakhala vuto mwa anthu odwala matenda ashuga a 2. Masamba, kuwonjezera pa index yotsika ya glycemic, zimakhala ndi zochepa zopatsa mphamvu.

Chifukwa chake, kubwezeretsanso mphamvu mukamagwiritsa ntchito sikokwanira. Thupi limakumana ndi kuchepa mphamvu ndipo limayamba kugwiritsa ntchito zake zomwe.

Madipoziti amafuta amathandizidwa ndikukonzedwa kukhala mphamvu.

Kuphatikiza pazokhala ndi zopatsa mphamvu zochepa, masamba ali ndi fiber pamapangidwe awo, omwe amathandizira kuyambitsa chimbudzi ndikuwongolera kagayidwe. Nthawi zambiri mwa anthu onenepa kwambiri, njirazi zimakhala pa mlingo osakwanira, ndipo kuchepa thupi komanso kuchepa mphamvu, ndikofunikira kuuchulukitsa.

Masamba otsatirawa, atsopano kapena atatha kutentha (kuwiritsa, kuwiritsa, kuwotcha), amathandizira kuchepetsa shuga:

• zukini
• kabichi
• radishi
• biringanya
• nkhaka
• udzu winawake
• Yerusalemu artichoke
• saladi
• tsabola wokoma
• katsitsumzukwa
• amadyera atsopano
• dzungu
• tomato
• nsapato
• nyemba
• sipinachi

Masamba obiriwira amakhalanso ndi shuga chifukwa cha zomwe zimakhala ndi magnesium yayikulu. Izi zimathandizira kufulumizitsa kagayidwe, chifukwa chomwe zakudya zimachepetsa shuga m'magazi a 2 shuga.

Ngati simutsatira mndandandawo, ndiye kuti muyenera kukonda mitundu yomwe imakhala yobiriwira komanso yopanda zipatso.

Tsoka ilo, kuyika koyenera mukamachepetsa thupi kuti zinthu zotsekemera za ufa zitha kusinthidwa kwathunthu ndi zipatso sizikugwira ntchito ndi mtundu wa 2 shuga. Chowonadi ndi chakuti zipatso zimakhala ndi zipatso zotsekemera chifukwa cha shuga. Kuphatikiza apo, zimakhala ndi ma carbohydrate othamanga, omwe amayenera kuyambira.

Type 2 shuga mellitus sichimapatula kuthekera kosangalala ndi zipatso zatsopano, koma apa muyenera kusamala kwambiri. Gwiritsani ntchito zinthu zomwe zili ndi glycemic index zosaposa 30 zokha.

Ganizirani zipatso zabwino kwambiri komanso mtundu wa zotulukazo.

• Cherry Muli michere yambiri, yomwe imathandiza kukonza chimbudzi komanso kupewa kutimbidwa mukamadya zakudya zochepa. Cherry alinso ndi vitamini C ndipo ali ndi katundu wa antioxidant, yemwe amakhudza bwino mkhalidwe wa thupi ndikuchotsa zotsalira zoyipa.
• Ndimu Ndiwothandiza kwambiri, chifukwa kapangidwe kake kamachepetsa mphamvu ya glycemia (shuga ya magazi) yazakudya zina zokhala ndi index yayikulu ya glycemic. Chosangalatsanso ndi zopatsa mphamvu zopatsa mphamvu. Izi zimatheka chifukwa chakuti ndimuyo imayambitsa kuchuluka kwa kagayidwe kachakudya ngakhale kuti malonda ake amakhala ndi zochepa zopatsa mphamvu. Vitamini C, rutin ndi limonene mu kapangidwe kake ndizofunikira kwambiri pakukula kwa kagayidwe kachakudya. Zipatso zina za zipatso zimatha kudyedwa.
• Maapulo obiriwira ndi peel. Zipatso zimakhala ndi kapangidwe kake (mu peel) chitsulo chochuluka, vitamini P, C, K, pectin, fiber, potaziyamu. Kudya maapulo kumathandizira kuti pakhale kuchepa kwa mchere komanso mavitamini kuti maselo agwiritse ntchito. CHIKWANGWANI chimathandizira kufulumizitsa kagayidwe komanso kusintha kagayidwe. Koma osamadya maapulo ambiri. Zokwanira tsiku lililonse kudya 1 maapulo akulu akulu awiri kapena awiri.
• Avocado Ichi ndi chimodzi mwazipatso zochepa zomwe zimakhudza shuga m'magazi anu mwakuchepetsa. Amasintha insulin receptor mosavuta. Chifukwa chake, avocado ndi chipatso chothandiza kwambiri kwa matenda ashuga a 2. Kuphatikiza pazopindulitsa zake, ili ndi mapuloteni ambiri, mchere wothandiza (mkuwa, phosphorous, magnesium, potaziyamu, chitsulo), komanso amakonzanso zosowa zofunika za folic acid mthupi.

Zinthu zopangidwa ndi nyama

Ndikosavuta kusankha kugula nyama zomwe zingakwaniritse zomwe zimayikidwa. Tsoka ilo, akatswiri ena azakudya ndikuti madokotala amalimbikitsa kupatula nyama pachakudya chamitundu iwiri, koma mitundu inanso yovomerezeka.

Mikhalidwe yayikulu yodyira ndiyopatsa mphamvu komanso mapuloteni ambiri. Mitundu yotsatira ya nyama ili ndi zida zotere:

• tsamira
• mtundu wopanda khungu
• kalulu wopanda khungu
• khungu lopanda khungu.

Zinthu zonsezi ndizothandiza komanso zovomerezeka pokhapokha malamulo azitsamba la kutentha adatsatiridwa. Nyama iliyonse iyenera kuphikidwa yokha.

Ichi ndi panacea pachakudya chamoto chochepa. Ndi nsomba yomwe imathandizira kuti chakudya chamafuta azikhala ndi mafuta ochepa. Nthawi zambiri amalimbikitsa kuti zopangidwa ndi nyama zisinthidwe ndi nsomba.

Palinso zakudya zapadera za nsomba. Nthawi yomweyo, nsomba ndi nsomba zam'madzi ziyenera kuphatikizidwa muzakudya zosachepera 8 pamwezi. Izi zimathandizira kusintha mawonekedwe amtundu wa magazi ndi kuchepetsa cholesterol yathunthu, yomwe imaletsa chiopsezo cha zovuta zamtima.

Nyanja zam'madzi ndi nsomba zamafuta ochepa ziyenera kuphikidwa monga mawonekedwe osamba kapena kuphika mu uvuni. Nsomba yophika ndiyothandiza. Zinthu zodzikongoletsera siziyenera kuphatikizidwa, chifukwa zinthu zina zofunika pokazinga zimawonjezera index ya glycemic ndi zopatsa mphamvu zamafuta.

Porridge ndiye mbale yofunikira kwambiri yamaphikidwe aliwonse, chifukwa pafupifupi chimanga chilichonse chimangokhala ndi ma protein pang'ono ndi mapuloteni. Zakudya zamafuta othamanga mwa iwo ndizochepa kwambiri.

Zakudya zowonda pang'ono sizimayambitsa kuchuluka kwa shuga m'magazi, koma zimathandizira kuti zikhale bwino.

Chofunika kwambiri ndi oatmeal. Idzakhala chakudya cham'mawa chabwino kwambiri cha munthu aliyense. Porridge wolemera CHIKWANGWANI, amapanga filimu yoteteza yomwe imaphimba m'mimba. Izi zimamuteteza ku mankhwalawa oledzera.

Zamoyo zomwe zimathandizira kuchepetsa magazi:

• mapira
• bulwheat
• mphodza
• mpunga wakuda komanso wamtchire
• balere wogulira
• tirigu

Zinthu zamkaka

Mkaka wosakhazikika umasokoneza shuga wamagazi. Zonsezi zimachitika chifukwa cha lactose - chakudya china chofulumira. Chifukwa chake, kusankha kuyenera kukhala pazinthu zamkaka zomwe zakhala zikuchitidwa ndi kutentha. Mukamaphika, chakudya chamagulu onse azikhala ndi nthawi yopumira.

Chifukwa chake, tchizi ndizololedwa kuti zigwiritsidwe. Ma enzyme apadera omwe amafunikira pokonzekera kuti agulitse shuga mkaka, ndikupangitsa tchizi kukhala yotetezeka kwathunthu kwa odwala matenda ashuga.

Tchizi cha kanyumba chamafuta chimaloledwanso kuti chiwonjezere zakudya. Koma mlingo wa tsiku ndi tsiku sayenera kupitirira 150 magalamu.

Izi ndichifukwa choti wowawasa pokonzekera tchizi tchizi sungathe "kukonza" onse mkaka.

Onetsetsani kuti mwayang'ana pazomwe zimapangidwazo, popeza opanga ena amatha kuwonjezera chakudya, komanso ngakhale shuga wangwiro, pakuchulukitsa ndi kukhalabe ndi kukoma. Chifukwa chake, batani lolimbikitsidwa lotsekemera limalimbikitsa kuti lizigwiritsidwa ntchito.

Yogati yachilengedwe popanda kuphatikiza kupanikizana, mafuta, zipatso ndi shuga, komanso kirimu pang'ono ndimalolezanso kololedwa.

Zinthu zina

Sinthani zakudya ndi mtedza (mkungudza, walnuts, mtedza, amondi ndi ena). Amakhala ndi mapuloteni komanso mafuta ochulukirapo. Koma zopangidwa ndi caloric ndizokwera kwambiri, choncho muyenera kuchepetsa kugwiritsa ntchito anthu omwe ali ndi thupi lochulukirapo.

Banja la ma legume ndi bowa ndilovomerezeka mu chakudya, chifukwa zimaphatikizapo zinthu zambiri zofunikira kufufuza mapuloteni komanso mapuloteni ofunikira, ochedwa pang'onopang'ono.

Zakumwa zamtundu wa tiyi kapena khofi zimatha kuledzera ndi chisangalalo chomwecho, koma muyenera kuphunzira momwe mungawakonzekere popanda shuga.

Zinthu za soya zimathandiza kudzaza wodwala ndi mkaka ndi mkaka wosaloledwa. Zilibe vuto lililonse kwa odwala matenda ashuga.

Ndikofunika kukumbukira kuti kukhalabe ndi chakudya nthawi zonse kumakhala koyamba, chifukwa kusowa kwa kukweza kwa glucose kumachepetsa kufunika kwa mankhwala. Izi zimachepetsa chiopsezo cha zovuta.

Koma musanyalanyaze kusintha kwina kwaumoyo ndikunyalanyaza chithandizo chamankhwala. Popeza kusankha kukhala ndi moyo wabwino pamodzi ndi matendawa ndi ntchito yayitali komanso yopweteka kwambiri yomwe imadalitsika chifukwa chokhala bwino komanso moyo wautali.

Mfundo yogwira ntchito

Poyankha funso loti zakudya zomwe zimachepetsa shuga m'magazi, ndikofunikira kumvetsetsa mfundo zomwe zimachitika pakudya kwa magazi a shuga omwe ali mu mawonekedwe a 2 shuga.Zakudya zilizonse zimakhala ndi zopatsa mphamvu (zochulukirapo kapena zochepa).

Iwo, akamwetsa, amawapanga mu glucose, omwe amalowetsedwa m'magazi ndipo amayenera kuperekedwa m'maselo omwe amagwiritsa ntchito insulin. Mwa anthu odwala matenda ashuga, izi sizichitika chifukwa chosowa insulini.

Zotsatira zake, zimadziunjikira m'thupi ndikuwonjezera shuga.

Chifukwa chake, yankho ku funso loti zakudya zotsika zamagazi zimasakanizidwa. M'malo mwake, kulibe. Pali mankhwala azitsamba omwe amachepetsa shuga m'magazi, koma zinthu zomwe zimathandizira kuchepetsa shuga sizinapezekebe.

Kuti mankhwala asakhudze glucose, sayenera kukhala ndi mafuta konse, ndipo mbale zotere sizipezeka. Koma pali zina zomwe zimakhala ndi mafuta ochulukirapo kotero kuti sangathe kukhudzana ndi shuga m'thupi.

Koma alibe katundu wotsitsa shuga.

Aliyense wodwala matenda ashuga amadziwa bwino monga chizindikiro cha glycemic. Zikuwonetsa kuchuluka kwa momwe zakudya zimakhudzira glucose m'magazi. Chotsikirapo chizindikiro ichi, mafuta ochulukirapo m'zakudya, komanso chochepa chomwe chimakhala nacho panthawi ya matenda ashuga.

Index ndi chisonyezo chofunikira pakupanga zakudya. Mlozera wapamwamba umakhala ndi uchi, shuga. Zolemba zotsika zimaphatikizapo zizindikiro zomwe zimakhala 30 mpaka 40 (mwachitsanzo, mtedza 20). Kwa zipatso zina zokoma, chiwerengerochi chili pakati pa 55 - 65 mayunitsi.

Uwu ndi mndandanda wokwera kwambiri ndipo sioyenera kudya zakudya zotere kwa iwo omwe ali ndi matenda ashuga a 2.

Chinanso chothandiza pa matenda ashuga ndichakuti mtundu wachiwiri wa matenda ashuga okha ndiwo umafunika kudya mosamalitsa. Ndi mawonekedwe oyamba a matenda, palibe chifukwa chodzichepetsera posankha mbale. Kugwiritsa ntchito chilichonse, ngakhale chapamwamba kwambiri, chakudya chitha kuperekedwa ndi jakisoni wa insulin.

Zipatso za shuga

NdimuAmakhala ndi rutin, limonene ndi vitamini C, omwe angatengedwe ngati zipatso zomwe zimachepetsa shuga la magazi. Izi zimapangitsa kuti mitundu ya zakudya izikhala ndi mafuta ambiri.

Maapulo obiriwira ndi peelKhazikitsani shuga, kuteteza kulumpha kwake AvocadoKuchulukitsa kwa insulin. Muli mitundu yambiri yamafuta, mavitamini (folic acid, wofunikira makamaka nthawi ya pakati), mchere (mkuwa, chitsulo, phosphorous, potaziyamu, magnesium). Komanso wolemera mapuloteni.

Ndi zipatso ziti zomwe zisanapatsidwe mtundu wa shuga 2? Ngakhale kuti zipatso zambiri zimakhala ndi shuga, zipatso za malalanje zimapangidwabe kuti zigwiritsidwe ntchito (kupatula mandimu, mphesa ndizothandiza).

Zakudya zamagazi ochepa. Palibe mitundu yambiri ya nyama yomwe imakwaniritsa izi. Ichi ndichifukwa chake malingaliro pazomwe angachepetse magazi sizimaphatikizapo kudya nyama. Koma pali mitundu yomwe kugwiritsa ntchito kwayo nkovomerezeka:

1. Chowiritsa nkhuku yopanda khungu,
2. Chotupa chophika,
3. Turkey wophika wopanda khungu.

Zakudya zina zam nyama zomwe zimachulukitsa shuga sizingaphatikizidwe muzakudya. Pochulukirapo, mumatha kudya nyama yophika kapena yophika (ngati njira, yophika mu uvuni).

Masewera, chimanga

Tchulani zakudya zomwe zimachepetsa shuga m'magazi a shuga a 2, ndikofunikira kunena za chimanga - chimanga ndi chimanga Zakudya ndizophatikiza ndi michere yazomera, zomwe zimathandiza kuti glucose amidwe ndipo zochuluka zake zimatulutsidwa m'matumbo.

Oatmeal bwino amachepetsa shuga m'magazi chifukwa chakuti ndiwosakanikirana mosavuta sungunuka. Ngakhale kumwa kwambiri kwa fiber kungapangitse zovuta ndi m'mimba thirakiti, chifukwa

saigaya bwino, imakwiyitsa kudzimbidwa, oatmeal imatha kudyedwa paliponse.

Chakudyachi, chifukwa chakuti CHIKWANGWANI chimasungunuka mkati mwake, sikuti chimatsitsa shuga mthupi, komanso chimakhala ndi phindu pa nembanemba yam'mimba ndi matumbo.

Zakudya zomwe zimachepetsa shuga ya magazi zimakhala ndi ulusi wazomera zambiri ndipo mulibe shuga. Izi zikuphatikiza mapira. Pali maphunziro omwe akuwonetsa kuti kudya magawo atatu a mapira patsiku kumachepetsa matendawa ndi 25% chifukwa matendawa ndiomwe amakonda kudya odwala matenda ashuga.

Mbewu zina zomwe zimachepetsa shuga ya magazi ndizotsekemera, mphodza. Ponseponse, chimanga ndichakudya chabwino kwa odwala matenda ashuga komanso anthu omwe ali ndi matenda ashuga.

Zakudya zowonjezera

Pali zonunkhira ndi zowonjezera zakudya zomwe zimachepetsa shuga ya magazi ndikugwiritsa ntchito nthawi zonse. Sinamoni yotchuka kwambiri. Amukhazika khofi, tiyi, zakudya zatsopano. Muli michere yama magnesium, polyphenol ndi ulusi wazomera, fiber.

Zonsezi zimamupangitsa kuti achepetse shuga m'thupi. Chifukwa chake, ndikofunikira kuti mugwiritse ntchito tsiku lililonse mu theka la supuni (ngati gawo la mbale, monga zokometsera, chifukwa mawonekedwe ake osavuta ndi osatheka kugwiritsa ntchito ufa chifukwa chokwiyitsa mucous membrane).

Ndikoyenera kuchepetsa shuga pang'onopang'ono.

Njira zabwino zochepetsera shuga wamagazi ndikuphatikizira ginger muzakudya zanu. Itha kumangidwa, kuyika tiyi, kudyedwa mwatsopano mumasaladi. Mosamala, muyenera kudya nthawi yomwe muli ndi pakati.

Mafuta a Flaxseed, okhala ndi mafuta ambiri a omega-3 acid, amalemedwa ndi thiamine, magnesium, phosphorous. Kuphatikiza apo, izi zimapangitsa kutsika kwa shuga.

Zakudya zina

Pali zakudya zina zomwe zimafunikira kutchulidwa pokambirana za zakudya zotsika za shuga. Mndandanda uli pansipa:

• Ma Walnuts, mkungudza, mtedza, ma amondi mumapezeka zambiri mu fiber, komanso phala. Olemera mumapuloteni omwe amachepetsa kuyamwa kwa shuga. Odwala omwe akudwala kunenepa kwambiri ayenera kusamala nawo. Mtedza umakhala wokwera kwambiri wama kalori (600 - 700 kcal kutengera mtundu), motero akhoza kuthandizira kulemera,
• Zakudya zinanso zochepetsa shuga za magazi ndi nthangala. Izi zimaphatikizapo nandolo, nyemba, mphodza. Amakhala ndi mapuloteni ambiri, chifukwa chomwe salola kuti glucose amwe. Pali ziwerengero zomwe zikuwonetsa kuti kugwiritsa ntchito gawo limodzi lamphongo lamaumbo amodzi kumachepetsa chiopsezo chotenga matendawa ndi 47%,
• Zakudya zam'nyanja ndizakudya zomwe sizimakweza shuga m'magazi,
• Bowa ndi madzi ndi mafinya aminga, fiber, chifukwa chake ndioyenera kutsitsa shuga m'thupi.

Ndikofunikira kuti odwala matenda ashuga azikhala ndi zakudya zoyenera. Komabe, sikuti kukhala panacea ndi njira yayikulu yothanirana ndi matendawa. Ndikofunika kuti musanyalanyaze mankhwalawa omwe adapangidwa ndi endocrinologist. Izi zimapewa kukula kwamavuto akulu komanso kupita patsogolo kwa matendawa.

Kuphatikiza apo, mndandanda wazinthu zomwe walimbikitsidwa sizili konsekonse. Musanagwiritse ntchito, ndikofunikira kukaonana ndi dokotala (tikulankhula za wina aliyense - matenda ashuga, anthu omwe amatengera matenda, kuyesa kupewa, ndi zina zambiri).