Zakudya za magazi kwambiri

Insulin ndi panacea yozizwitsa ya anthu odwala matenda ashuga. Ndi mahomoni opangidwa ndi kapamba. Ndi chithandizo chake, glucose, pazofunikira, imayikidwa mu maselo amafuta ndi minofu.

Kuti abwezeretse kapena kuchepetsa insulini, wodwala amafunika kudya moyenera komanso mndandanda wazofunikira wazinthu. Tiyeni tikambirane mwatsatanetsatane chakudya chomwe chingathandize kuwongolera mahomoni ofunikira m'thupi ndipo zinthu zomwe sizigwirizana ndizovomerezeka. Tiyeni tipange mndandanda wazitsanzo pamilandu yonseyi.

Mtengo wazakudya

Zakudya zopatsa thanzi za anthu omwe ali ndi vuto la insulin kapena owonjezera ali ndi malire. Gawo lovuta kwambiri likuyamba. Kudziletsa kwambiri ndikofunikira, ndipo kwa ena, kusintha kwakukulu kwa moyo ndikotheka. Dziwani kuti mndandanda wazinthu zazikuluzo ziyenera kuvomerezedwa ndi adokotala. Poyambirira, kusakhazikika kwa insulin kumatha kuthandizidwa ndi njira zosagwiritsidwa ntchito ndi mankhwala osokoneza bongo, chinthu chachikulu ndikuti zakudya zimalowa m'moyo watsiku ndi tsiku ndikukhala chizolowezi.

• Insulin yokwera. Zinthu zomwe zasankhidwa moyenera zomwe zimachepetsa insulini pamtengo wake wokwera zimayambitsa kusintha kwamphamvu mthupi, monga: kulemera kumakhala kwachilendo, malingaliro am'maganizo amakhala bwino, kusokonekera komanso kutha mphamvu, kuchuluka kwa lipids m'magazi kumatsika, thupi limagawa bwino zinthu zikaguliridwa ndi zothandiza katundu. Kukana kudya kumabweretsa kudalira chithandizo chamankhwala. Komanso, pakudya kosayenera, zotsatira zoyipa zimayamba. Zotsatira zake, kunyalanyaza kwathunthu zakudya kumatha kuyambitsa kuperewera kwa impso, khungu komanso khungu.
• Wotsika insulin. Mlingo wosakwanira wa insulin mthupi suwonso wowopsa kuposa kukwezedwa. Mlingo wa shuga ukukula msanga, kumakhala kumverera kwanjala ndi ludzu, kukodza kumayamba kumachitika pafupipafupi, makamaka usiku. Komanso, momwe zimakhalira ndi magonedwe ake zachilengedwe zimasintha kwambiri.

Zakudya ndi index komanso insulin yayikulu komanso yotsika

Pankhani ya kukana insulini, maziko a zakudya ayenera kukhala fiber (masamba). Kudya kwake kwa tsiku ndi tsiku sikuyenera kukhala kosachepera 20 magalamu. Zakudya zofunika ndizakumwa zochepa mkaka wowawasa, nkhuku, nsomba ndi nyama.

Zakudya zopatsa thanzi ziyenera kusinthidwa ndi mafuta ochulukirapo a polyunsaturated ndi zakudya zokhala ndi index yayikulu ya glycemic siyikuperekedwa. Itha kukhala - zipatso, nyemba zobiriwira, bowa, chimanga, granola ndi zipatso. Ndi bwino kudya fiber ngati momwe mumapangira tsiku lililonse.

Zakudya za tsiku ndi tsiku patsiku siziyenera kupitirira 1600 kcal, chifukwa cha izi, njira yochepetsera thupi imapitilira, pafupifupi 1 kg pa sabata. Kuchepetsa thupi komanso kuchepa kwamafuta am'madzi am'mimba kumabweretsa kusinthika kwa chidwi chathupi lathupi ku insulin. Muyenera kusamala kuti musagwiritse ntchito molakwika njala, chifukwa kuonda kwambiri kumawononga chiwindi.

Timalongosola malamulo akuluakulu azakudya omwe amachepetsa insulin:

1. Kusamala pamapuloteni, mafuta ndi chakudya.
2. Ma calorie owerengera tsiku lonse, kusungitsa dayale ndi kuwerengera kwa zakudya zina.
3. Zakudya zomanga thupi (pasitala, chimanga, buledi wopanda nzeru, mbatata) kudya zochepa, ndipo m'mawa zokha.
4. Kupatula zakudya zosavuta za chakudya (maswiti, makeke, zakumwa za carbonated ndi shuga, makeke).
5. Musachotse zinthu ndi mafuta obisika ku menyu - soseji, mankhwala omalizidwa, mphodza, mphodza, zakudya zachangu.
6. Zakudya masana masana ndizotheka ndi zinthu zokhala ndi mafuta osakwaniritsidwa (mtedza, mafuta osiyanasiyana, supuni 1 iliyonse).
7. Masamba ndi zipatso zimaphatikizidwa muzakudya za tsiku ndi tsiku. Ndikofunika kuzigwiritsa ntchito mpaka nthawi 5 patsiku.
8. Kuwerengera zakumwa zamadzi, pafupifupi malita awiri patsiku. Ndikofunika kupatula zakumwa zilizonse, monga tiyi ndi khofi, ndikusiyira madzi oyera okha.
9. Amadya maola aliwonse atatu kapena atatu m'magawo ang'onoang'ono.
10. Kudziletsa pakudya, komwe kumatanthawuza kuthetsa zizolowezi: idyani usiku ndikudya chakudya pang'onopang'ono (zakudya, zopaka, masangweji, ndi zina).

Ndi insulin yochepetsedwa, malamulo ambiri amakhalabe, monga momwe mumakhalira ndi insulin, chinthu chachikulu ndichakudya chamagulu.

Kusiyana kwazinthu zina zololedwa:

1. Chakudya sichikhala choposa 4 pa tsiku, m'magawo ang'onoang'ono.
2. Nyama yokhala ndi mafuta ochepa komanso otsika-kalori (nkhuku, kalulu, nkhuku) ndiyofunika.
3. Idyani zitsamba zatsopano zambiri chaka chonse.
4. Zakudya za mkaka wowawasa ndi mkaka wokhazikika ziyeneranso kuyambitsa zakudya.
5. Mwa zipatso ndi zipatso, zofunikira kwambiri ndi mabulosi abulu ndi maapulo.
6. Mbatata, uchi, semolina ndi phala la mpunga zidzasiyidwa kwathunthu.

Zinthu zomwe zimawonjezera insulini: avocado, oatmeal, mtedza, sinamoni, mapira, broccoli, adyo, msuzi, udzu winawake, oats ndi cranberries.

Kwa ena onse, tsatirani malamulo oyambira azakudya zabwino ndikumwa madzi ambiri.

Magawo awa ndi awa: otsika mu AI (buckwheat, mazira, oats), sing'anga mu AI (nyama yopendekera, nsomba iliyonse), wokwera mu AI (mkaka, mbatata, zinthu zophika, ndi yoghurts zosakhala zachilengedwe).

Makina abwino okhala ndi insulini yowonjezereka:

• Chakudya cham'mawa: oatmeal m'madzi opanda shuga, theka kapu ya zipatso kapena zopunthira, 150 g kanyumba tchizi.
• Chakudya chamadzulo: Zipatso za citrus.
• Chakudya chamasana: 120-150 g ya nyama yopendekera kapena nsomba zam'nyanja, saladi yamasamba, gwiritsani ntchito mafuta a maolivi kapena othinitsidwa pakuvala.
• Chakudya chamasana: Apulosi wobiriwira.
• Chakudya chamadzulo: 120-150 g ya mphodza kapena nsomba, gawo la masamba, mafuta a azitona kapena mafuta opaka, parsley, katsabola, udzu kapena letesi, kutumiza mpunga wamafuta kapena bulawuni.
• Chakudya chachiwiri: 30-50 magalamu a amondi, walnuts.

Menyu wokhala ndi insulin yotsika:

• Chakudya cham'mawa: dzira lowiritsa, chidutswa cha karoti.
• Chakudya cham'mawa chachiwiri: phala pamadzi, buledi, zipatso zouma zipatso popanda shuga.
• Chakudya chamadzulo: msuzi wamasamba, 120-150 g nyama yotsika, mkate.
• Zosadya: yogati popanda shuga ndi mafilimu.
• Chakudya chamadzulo: kanyumba tchizi casserole wokhala ndi zipatso zotsekemera, tiyi wobiriwira wokhala ndi mkaka wopanda mafuta.
• Chakudya chachiwiri: kefir.

Kanema wothandiza

Tikukupemphani kuti muwone kanema wotchuka pamutuwu:

Pomaliza, tazindikira kuti mdani wamkulu waumoyo ndi njira yolakwika. Malangizo azakudya omwe afotokozedwa m'nkhaniyi ndiofunikira nthawi iliyonse. Patsani ana anu moyo wathanzi, chifukwa matenda osasangalatsa awa amakhala olowa m'malo. Samalirani tsogolo lanu ndikukhala wathanzi!

Malamulo onse

Poyamba organic hyperinsulinism Ndi mkhalidwe womwe umayambitsidwa ndi kupanga zochulukirapo insulin. Amadziwika ndi chitukuko cha chotupa chopanga insulin (insulinomas) kapamba. Insulin yowonjezera imabweretsa hypoglycemia (kutsitsa shuga). Zovuta zimachitika m'mawa, pambuyo pochita masewera olimbitsa thupi kapena mukadumpha chakudya. Kuwonongeka kwa chikumbumtima panthawi ya kuwukira ndi kuwongolera mutangomwa chakudya.

Mikhalidwe ya Hypoglycemic imabweretsa chitukuko hypoxia ndi kusintha kwa chapakati mantha dongosolo. Mkulu akalowa mu minyewa ya muubongo, kusintha kosasintha kumachitika ndipo zomwe zimachitika m'makutu zimafa. Ndipo kubwereza kwa zinthu za hypoglycemic kumapeto kwake kumabweretsa chitukuko cha encephalopathy - kukumbukira kumachepa, kusachita bwino komanso kupweteka kwa tonic-clonic kumawonekera. Matendawa amadziwika ndi kuchepa kwa glucose pansi pa 2.7 mmol / L panthawi yoyesa kudya (kumatenga maola 12-18) komanso kuwonjezeka kwa insulin yogwira ntchito mopitilira 180 pmol / L.

Kusintha kumapangidwa kwa thanzi la wodwalayo - kugwiritsa ntchito kuchuluka kwa chakudya chopatsa mphamvu mpaka 500-600 g patsiku ndi chakudya chambiri. Chithandizo cha matendawa ndimangopanga opaleshoni - kuwonjezeka kwa adenoma. Komabe, mu gawo limodzi mwa magawo atatu a odwala atangoyamba ntchito, insulini singawoneke chifukwa cha kukula kwake kochepa komanso malo omwe ali m'makulidwe a kapamba.

Hyperinsulinemia - Uku ndi kuwonjezeka kwamankhwala a insulin m'magazi, koma osafikira malire ndi insulinoma. Kusala kwachilendo kwa insulin ndende yoposa 5 mcED / ml imatengedwa kuti ndi yothandiza, ndipo pambuyo pake maola 2 mutatha chakudya ndichoposa 50 mcED / ml. Itha kuwoneka mwa anthu omwe ali ndi masewera olimbitsa thupi, okalamba, nthawi kusintha kwa thupiat kunenepa, polycystic ovary syndrome, kukana insulini.

Mawu akuti "kukana insulini" amatanthauza kuchepa kwa mayankho a minofu kupita ku insulin, ngakhale kuti kuchuluka kwake m'magazi ndikokwanira. Zotsatira zake, hyperinsulinemia imayamba kukula.

Kwa zaka zambiri, kukana insulini kwakhala kulipiridwa chifukwa chopanga insulin kwambiri ndi kapamba. Kumbali ina, izi ndizofunikira kuthana ndi insulin ndikusunthidwa kwachilengedwe m'magazi, ndipo, kumbali ina, kumayambitsa kukula kwa matenda a metabolic ndi hemodynamic - wodwalayo amakula kagayidwe kachakudya matenda.

Zimayamba ndi zovuta za carbohydrate ndi metabolism yamafuta, ndipo pakapita nthawi, vuto la beta-cell limalumikizana ndikupanga insulin kale. Pakadali pano prediabetesyodziwika ndi kuthamanga kwa magazi glycemia (kuchuluka kwa glucose) ndi kuchepa kwa kulolera kwa glucose (shuga yayitali maola awiri atatha kudya), kenako mawonetseredwe amachitika nthawi yochepa matenda ashuga.

Kuchulukitsa kwa magazi kumapangitsa kuti mafuta asokonekere, ndipo izi zimapangitsa kuti kunenepa kwambiri. Kukhalapo kwa mafuta kumaonjezera kumapangitsa kuti chitetezo chamafuta chizigwira insulin komanso kuchuluka kwake. Zotsatira zake ndi bwalo loipa.

Maziko a chithandizo chathanzi ndi kusintha kwa moyo. Choyamba - kuwonda pamunsi pa zakudya za hypocaloric ndikuwonjezera zochitika zolimbitsa thupi, kukana kumwa mowa ndikusiya kusuta.

Chakudya chophatikizira insulin m'magazi chimakwaniritsa:

• Zoyenera ndi zigawo zikuluzikulu za chakudya.
• Kuchepetsa chakudya chamagulu onse.
• Gawani kalori yolondola (kadzutsa ndi chakudya chamadzulo 25%, nkhomaliro pa 30%, ndi 10% pakudya kowonjezera).
• Kuchepetsa zomwe zimapezeka mu chakudya chamagulu (mbatata, pasitala, chimanga, buledi wa mowa) komanso kupatula zosavuta (shuga, maswiti, confectionery, makeke, makeke).
• Zakumwa zonse za shuga siziphatikizidwa.
• Kuchepetsa kudya kwamafuta (mafuta amchere amtundu) komanso kuphatikizidwa kwa zakudya zomwe zimakhala ndi mafuta osakwaniritsidwa, mafuta azipatso zamasamba. Chepetsani kumwa ma soseji, chakudya chofulumira, mankhwala omalizidwa okhala ndi mafuta "obisika".
• Kuyambitsa kudya zipatso ndi ndiwo zamasamba zomwe ndizochepa pama caloriki komanso okhala ndi fiber yambiri.
• Kugwiritsa ntchito mafuta mkaka wotsika.
• Kudya maola aliwonse atatu ndi pang'ono.
• Zakudya zokwanira zamadzimadzi.

Ndi insulin yayikulu m'magazi, zakudya zonse zomwe zili ndi glycemic yayikulu komanso index ya insulini siziyenera kuphatikizidwa ndi zakudya. Nthawi zambiri, pali mgwirizano pakati pawo. Ma AI owopsa amakhala ndi mkate, mkaka, mbatata, yogati, makeke, zakudya zam'mawa. Yapakatikati - ng'ombe, nsomba, yotsika - buckwheat ndi oatmeal, mazira, granola. Kufanana kwa zakudya zamanyama zimapangitsa kuti insulin itulutsidwe m'njira zosiyanasiyana: insulin itatu imafunikira gawo la mbatata kuposa pasitala.

Masiku ano, index ya glycemic ndiye njira yoyenera kwambiri yomwe zimasankhidwa pazakudya za odwala. Mphamvu yosungirako, yomwe imaperekedwa ndi zinthu zomwe zili ndi GI yayikulu, "imatha" mwachangu, kotero pakatha ola limodzi kumatha kumva njala.

Mkulu wa glycemic wambiri ndi glucose, mowa, mbatata ndi wowuma, mikate yoyera, kaloti owiritsa, popcorn ndi ma cornflakes, uchi, spaghetti.

Pakati: pasitala ochokera ku mitundu yolimba, basmati, cranberries, barele, nandolo zobiriwira, nthochi.

Zogulitsa zomwe zimakhala ndi otsika glycemic index: applesauce, nandolo, oatmeal, mkate wa rye, zinthu zamkaka, nyemba, zipatso zatsopano kwambiri, buledi wam'mera wopera, chokoleti chamdima, msuzi wopanda shuga, pistachios, masamba obiriwira, tomato, tchizi cha kanyumba, mandimu, bowa, ma tangerines, malalanje, quince, makangaza, mapichesi, mphesa, mapeyala, broccoli.

Matenda amtundu wa carbohydrate ndi lipid metabolism amachititsa kuchuluka kwa zochitika zolimbitsa thupi, zomwe zimapangitsa kuti chiwonetsero cha minofu chiwonjezeke, ngakhale kuwonda sikuchitika. Pogwiritsa ntchito masewera olimbitsa thupi, kuchepa kwa insulin yamagazi kumachitika. Zoyenera kwambiri kwa odwala ndizoyenda, kusambira, kuyendetsa ndege, kuyenda pamiyala yosanja, njinga, ma yoga. Pamaso pa kukakamizidwa kwambiri, katundu wamagetsi ophatikizika amatsutsana, zomwe zimatha kubweretsa vuto lalikulu. Muyenera kudziwa kuti kuwonjezeka pang'onopang'ono kwa kukula kwa maphunziro ndikofunikira.

Zinthu Zololedwa

Zakudya zokhala ndi insulin yambiri m'magazi zimaphatikizapo kugwiritsa ntchito:

• Nyama yokhala ndi mafuta ochepa komanso nkhuku (palibe khungu). Ayenera kuwiritsa kapena kuwotcha popanda kugwiritsa ntchito mafuta.
• Zakudya zam'madzi (hake, pollock, pike perch, cod, safironi pike). Nsomba zimadyedwa mosavuta kwambiri kuposa nyama ya nyama ndi mbalame, zomwe zimakhala ndi mapuloteni komanso ma amino acid. Zander ali ndi mapuloteni ambiri kuposa nkhuku. Nsomba zili ndi phosphorous, ayodini, magnesium, potaziyamu, mavitamini A, E, D. Nsomba zamafuta ndizophatikiza mafuta acids (omega 3, omega 6) Salmon ndi tuna ndizofunikira kwambiri pazopatsa thanzi komanso ziyenera kuphatikizidwanso muzakudya, zomwe zimadyedwa mu mafuta owiritsa kapena ophika.
• Rye mkate, mkate wathunthu wa tirigu, mkate wa chinangwa.
• Croup, ochepa kunenepa. Itha kukhala mapira, barele, barele, koma buckwheat ndi oat ndi omwe amakonda.
• Ma Leamu - malenti, nyemba, nandolo - nyemba - gwero lamapuloteni ndi fiber, michere (mchere, phytoestrogens, omega 3 mafuta acids, mavitamini) ndipo muli mafuta.
• Mutha kuzigwiritsa ntchito kangapo pa sabata pamagawo ochepa. Chakudya chamasana ndi nthawi yoyenera kudya. Maunda amaphatikizidwa ndi masamba aliwonse.
• Maphunziro oyamba omwe amakonzedwa pa msuzi wa masamba kapena nyama yachiwiri. Ndikofunika kupatsa chidwi ndi ndiwo zamasamba kapena bowa, popeza sizochepa mphamvu. Mbatata mu supu amaloledwa pang'ono.
• Zakudya zochepa zam'mafuta (letesi, zukini, biringanya, nkhaka, dzungu, squash, kabichi ya radish, karoti yaiwisi, radishes). Masamba ndi ma greens amayenera kudyedwa tsiku lililonse mu kuchuluka kwa 400-500 g. Selari ndi kaloti ndi olemera mu carotenoids. Masamba obiriwira (nandolo, sipinachi, broccoli, tsabola, nthambi za Brussels, artichokes, leeks, zukini, kabichi yaku China, nyemba zobiriwira, katsitsumzukwa, udzu winawake) ndi zipatso (kiwi, mapeyala obiriwira, maapulo) okhala ndi luteins ndi ma indoles omwe ali ndi "Antioxidant" katundu. Masamba obiriwira ndi zipatso zimakhala ndi anthocyanins, omwe ndi antioxidants. Garlic amatsitsa cholesterol yoyipa. Zamasamba onse amadyedwa ndi stewed kapena yaiwisi. Mbatata amalimbikitsidwa pocheperako.
• Sea kale ndi mankhwala otsika kalori, gwero la ayodini, mavitamini ndi fiber wathanzi, zomwe ndizofunikira pakukonzekera kwa lipid metabolism.
• Zakudya zamafuta ochepa omwe amakhala ndi mkaka, mkaka komanso kolimba mtima. Amadyedwa mokoma mtima komanso ngati mbali ya mbale. Kirimu wowawasa amaloledwa mafuta ochepa komanso amangowonjezera zakudya, ochepa mungadye tchizi chamafuta ochepa 30%.
• Masamba atsopano osaphatikizika, mu zipatso zokongoletsedwa, odzola ndi timaso. Mwa zipatso, malalanje ndi mapeyala amawakonda, omwe amakhala ndi mannoheptulose, omwe amathandiza shuga m'magazi. Mkulu mapuloteni, potaziyamu, ndi mkuwa Mavitamini B zimapangitsa kuti ikhale yofunikira kwambiri pakudya kwa odwala omwe ali ndi matenda awa.Kukoma kosaloledwa kumalola kuti iwonjezeke pamasaladi aliwonse azamasamba, kumayenda bwino ndi mafuta a azitona.
• Mafuta osiyanasiyana azamasamba mwanjira yawo yachilengedwe (2 tsp patsiku ngati mbali ya mbale). Zofunika kwambiri ndizo: mkungudza, dzungu, chitsamba cham'madzi, mapeyala, mafuta a mtedza, chimanga, cholocha, maolivi, mafuta a sesame, omwe ali ndi chiyezo cholondola pakupanga kwawo omega 3 ndi omega 6 mafuta acids.
• Kugwiritsa ntchito uchi mpaka 2 tsp. patsiku.
• Mazira owiritsa kapena ophika mazira ophika m'madzi.
• Walnuts moderate ngati gwero la fiber ndi alpha linolenic acid.
• Magnesium, zinc, cobalt ndi chitsulo zimakhala ndi phindu pa shuga wamagazi, mapangidwe a magazi ndi kupewa kunenepa kwambiri kwa chiwindi. Mtedza umakhala ndi ayodini ambiri, ofunikira kuti matenda a lipid asokonezeke. Mtedza wokhala ndi zipatso - chakudya chabwino komanso chosavuta.
• Kofi wokhala ndi mkaka, tiyi wobiriwira, msuzi wa rosehip, masamba ndi zipatso zamasamba, tiyi wazitsamba.

Zotsatira zabwino za kadyedwe

Zakudya zoyenera ndikugwiritsa ntchito zakudya zololedwa zomwe zimachepetsa insulin zimayambitsa mthupi:

• Kunenepa kwambiri kumachepetsedwa,
• Kupititsa patsogolo malingaliro
• Kuchuluka kwa lipids m'magazi kumachepa, kuthamanga kwa magazi kumachepa,
• Thupi limalandira zonse zofunikira m'thupi.

Kodi chingachitike ndi chiyani mukasiya kudya?

Ndi kukana kutsatira zakudya, njira zowonongeka zimayamba kuchepa m'thupi:

1. Pamaso pa matenda a shuga, kudalira insulin kumayamba. Pancreas amavala kwambiri komanso kuleka kutulutsa insulini. Maselo omwe amapanga mahomoni amatha. Zotsatira zake, mudzayenera kubayira insulin pafupipafupi. Njira zina zokulitsira kagayidwe kazakudya zimalephera.
2. Kumwa mankhwala angapo. Kuperewera kwa chakudya kumawonjezera kufunika kwa mankhwala, kuphatikizapo omwe amalimbikitsa kupanga insulin. Kugwiritsa ntchito mankhwalawa kumapangitsa kuti shuga asinthe kukhala mtundu wodalira insulini. Mavuto ena amabwera.
3. Mavuto akulu. Kuperewera kwa zakudya ndi mankhwala osokoneza bongo kumadzetsa insulin yayikulu komanso shuga m'magazi. Mu matenda a shuga, izi zimakhala ndi matenda akulu mpaka kumaliza kutha kuona, gangrene ndi impso.

Mfundo Zapamwamba Zakudya za Insulin

Menyu yosankhidwa ndi insulin yowonjezereka iyenera kukhala ndi zoletsa za calorie. Kwa abambo, chiwerengerochi sichidutsa 2300 kcal, ndipo kwa akazi - 1500 kcal. Zabwino zopatsa mphamvu za mwana ziyenera kusungidwa pakati pa 1200-1950 kcal, potengera zaka.

Pakudya, malamulo ndi zoletsa zingapo ziyenera kuonedwa, chifukwa kupambana kwa kuchepetsa insulin sikudalira kokha pazinthu zoyenera:

• Osamadya zakudya zokhala ndi shuga. Palibe. Kuletsa kumeneku kumakhala maziko azakudya zomwe zimagwiritsidwa ntchito pa matenda ashuga kapena ngati gawo la zosowa zambiri za insulin. Simungalole mwadzidzidzi kuchuluka kwa shuga m'magazi omwe amachitika chifukwa chakumwa koloko, juisi kuchokera m'mapaketi, maswiti ndi makeke.
• Kudya calorie kuyenera kuchepetsedwa pang'onopang'ono. Komabe, simungamve ludzu, apo ayi shuga amatsika kwambiri ndipo hypoglycemia idzachitika. Pofuna kupewa matenda, muyenera kudya kamodzi pa maola atatu aliwonse.
• Simungathe kusuta, kumwa mowa mu waukulu.

Zinthu Zowonetsedwa

Zakudya zoyenera kuti muchepetse insulin ziyenera kukhala ndi zakudya zam'madzi ndi nyama, nsomba ndi nsomba zam'madzi ndizothandiza kwambiri. Ndikulimbikitsidwa kuwonjezera mtedza ndi zipatso, chifukwa zimakhala ndi chrome.

Pazakudya zokhala ndi insulin yambiri m'magazi, tikulimbikitsidwa kuti muphatikize mndandanda wathunthu wazogulitsa wathanzi. Adzakulolani kuti mupange zakudya zamtundu uliwonse tsiku lililonse:

• Nyama yopanda mafuta ya nkhuku, ng'ombe, mwanawankhosa,
• Zakudya zoyera - zander, hake, pollock, pike. Mafuta ofiira. Mtundu uliwonse umakhala ndi ma antioxidants ambiri komanso mafuta athanzi, omwe ndi amtengo wapatali pa thanzi komanso malamulo a insulini.

Mwa zakudya zoletsedwa, chilichonse chosavomerezeka komanso chopatsa thanzi sichabwino. Kuphatikiza pa shuga, kusuta ndi zakudya zamafuta, komanso zakudya zosavuta, ziyenera kuchotsedwa pamenyu kuti muchepetse insulin. Sosefa, zokhwasula-khwasula ndi zakudya zina zosaphika nthawi zambiri zimakhala ndi zomwe sizinatchulidwe. Ndipo zowonjezera zowonjezera, zowonjezera ndi zowonjezera sizofunikira ndi thupi.

Zosintha zamasiku tsiku limodzi

Zakudya zokhazikika ndizomwe zimayambira kugaya chakudya moyenera komanso kagayidwe. Ngati pali 5-6 nthawi patsiku, ndiye kuti kapamba amagwira ntchito bwino, m'badwo wa insulin umalimbikitsidwa.

Zakudya zambiri zimakhala ndi masamba ndi zipatso zochepa, monga zakudya zama protein. Sangalalani ndi kulawa, kutafuna kulikonse kangapo, ndikusankha chimodzi mwazomwe mungachite kuti muchepetse insulin m'magazi:

1. Chakudya cham'mawa. Dzipangireni tiyi wabwinobwino wopanda shuga, pangani mafuta okuta ndi nandolo kapena tsabola wa belu, dzungu kapena tomato, ndipo idyani ndi kagawo ka mkate wa rye.
2. Chakudya cham'mawa chachiwiri. Zakudya zamtopazi zimakhala ndi mkate wa chinangwa ndi msuzi watsopano wophatikizidwa ndi madzi.
3. Chakudya chamadzulo Kwa bere lowiritsa, onjezani gawo la msuzi wamasamba ndikuwonjezera kwa mbatata kapena mpunga, komanso saladi yamasamba atsopano ndi masamba. Mutha kumwa chilichonse ndi mapulogalamu a maapulo ambiri.
4. Chakudya chamadzulo. Kuphika tchizi kanyumba pokometsa ndi yogurt yamafuta ochepa ndikuwonjezera sinamoni pang'ono ndi zipatso zouma.
5. Chakudya chamadzulo Pangani kabichi ndi karoti cutlets mu uvuni, wiritsani nsomba zoyera. Mutha kumwa tiyi wobiriwira.

Njira inanso:

1. Chakudya cham'mawa. Mwatsopano zamkati zokhala ndi kaloti kapena masamba ena, zokometsera ndi supuni ya mafuta osapsa. Dzira yophika ndi tiyi wobiriwira.
2. Chakudya cham'mawa chachiwiri. Khalani ndi chithunzithunzi ndi peyala, apulo kapena zipatso.
3. Chakudya chamadzulo Kuphika supu ya nkhuku pamatumbo a nkhuku, idyani 1 bere ndi masamba mphodza ndi zukini kapena dzungu. Mutha kumwa ndi compote kapena chakumwa cha zipatso.
4. Chakudya chamadzulo. Berry kapena zipatso mousse ndi agar agar kapena gelatin.
5. Chakudya chamadzulo Kanyumba tchizi casserole wokhala ndi zipatso zamchere, zomwe zimagwirizana ndi tiyi wopanda mphamvu.

Chakudya chamadzulo ndi masana chimasinthidwa bwino. Mutha kulowetsa zodyera zina, mwachitsanzo, pakati pa tiyi wamadzulo ndi chakudya chamadzulo.

Kutsatira pafupipafupi mfundo za zakudya zopatsa thanzi, zokuthandizani kuchepetsa insulini, pakatha mwezi umodzi zimapereka zotsatira zowoneka bwino ndikutsuka zonse zosasangalatsa za chakudya chopanda malire.

Zolinga za chakudya

Zakudya zomwe zimakhala ndi insulin yambiri m'magazi ziyenera kuthandiza kukhazikika pamlingo wa timadzi timeneti. Kuti muchite izi, ndikofunikira kwambiri kupewa kuti magazi asinthe kwambiri. Ngakhale chakudya chokhazikika chimawonjezera shuga, ndipo poyankha, thupi limatulutsa insulini yambiri. Munthu akadya zakudya zokhala ndi index yayikulu ya glycemic (shuga, makeke, maswiti), kudumpha kumeneku kungakhale kofunika kwambiri. Chifukwa chake, malonda oterewa samachotsedwa mu chakudya.

Komanso, kumva kwamphamvu njala kumakhala kosavomerezeka, momwe mulingo wa shuga, m'malo mwake, umagwa kwambiri, komwe kungayambitse hypoglycemia. Chifukwa chake, zakudya ziyenera kumangidwa kuti pasakhale mipata yayikulu pakati pa chakudya.

Zakudya za caloric za tsiku ndi tsiku zimakhalanso zochepa, chifukwa nthawi zambiri ndi insulin kukana kumakhala kulemera kwakukulu komwe kumayenera kutayika kuti zitheke mankhwala. Chifukwa chake, chakudyacho chimapereka njira yolumikizirana yothetsera vutoli.

Malamulo Ofunika

Mofulumira momwe mungakwaniritsire zotsatira zabwino kumalola kutsatira malamulo angapo pa bungwe la zakudya. Athandizanso kupanga chakudya komanso kuthetsa zizindikiro zomwe zimakhudzana ndi hypoglycemia. Malangizowa akuyenera kutsatiridwa mpaka kuchira kwathunthu.

1. Shuga ndi zakudya zokwanira mkati mwake zimatha kuletsedwa mwamphamvu kwambiri. Zomwezi zimagwiranso kwa zakumwa zotsekemera za kaboni komanso timadziti tomwe timatulutsa.
2. Maziko azakudya ayenera kukhala zinthu zomwe zili ndi index yotsika ya glycemic, popeza ndizomwe zimapereka kukhumudwa kwa nthawi yayitali ndipo ndizothandiza kwambiri kupewa kuchulukana mwadzidzidzi m'magazi a magazi.
3. Njala pankhaniyi ndi mdani. Chifukwa chake, kupuma pakati pa chakudya sikuyenera kupitirira kuposa maola 2-3. Nthawi zonse pazikhala chakudya pang'onopang'ono - apulo kapena bar.
4. Muyenera kusiya khofi ndi zizolowezi zoipa. Kusuta kumaphwanya njira yofananira ya kagayidwe kachakudya, ndipo zakumwa zoledzeretsa zili ndi chidziwitso chachikulu cha glycemic. Caffeine imathandizanso kupanga insulin, yomwe imayenera kuchepetsedwa.
5. Pamaso zochita chilichonse chakuthupi, ndikofunikira kudya zopatsa mphamvu zama calorie ochepa kuti muchepetse kwambiri shuga.
6. Zakudya zamafuta ambiri a Omega-3 (mafuta owonda, mafuta am'madzi, nthanga za maungu, ndi zina) zimathandizira kusintha ndikukhazikitsa shuga.
7. Ndikofunikira kuti pakhale chromium yambiri mthupi. Mochulukitsa, chinthu ichi chimapezeka mu nsomba zam'nyanja, mtedza, masamba atsopano ndi zipatso.

Zothandiza kwa thupi sizolimbitsa thupi kwambiri. Koma ngakhale masewera olimbitsa thupi sangathe kuchitika pamimba yopanda kanthu, musanalore kulimbitsa thupi, muyenera kuluma. Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kuchuluka kwa insulin komanso kuwonda.

Zotheka ndi zomwe sizingachitike

Zosankha zamlungu uno zimapangidwa palokha. Zakudyazo ziyenera kukhala zokwanira komanso zoyenera, chifukwa zakudya zimayenera kutsatira kwa nthawi yayitali. Kuchuluka kwa mchere sikuyenera kupitirira 10 magalamu patsiku. Zakudya zamafuta ndi zokazinga zimapewedwa kwambiri. Osagwiritsa ntchito zokondweretsa, komanso zinthu zomwe zili ndi chowonjezera. Zakudya za calorie tsiku lililonse zimakhala pafupifupi 2300 kcal.

Maziko a menyu azikhala malonda okhala ndi index yotsika ya glycemic:

• nyama zowonda, nkhuku zopanda khungu,
• nsomba zamafuta, koma osaposa nthawi 1-2 pa sabata,
• masamba aliwonse, okhuthala - ochepa,
• osati zipatso zokoma kwambiri, mchere ndi zakumwa zake,
• mazira owiritsa kapena mafuta owira (katatu pa sabata),
• mafuta ochepa mkaka,
• mbewu zonse za chimanga (oats, tirigu, mpunga wa bulauni),
• soya ndi zakudya kuchokera pamenepo,
• mbewu zamera za tirigu, soya, mpendadzuwa.

Pofuna kutsekemera mbale, muyenera kugwiritsa ntchito zotsekemera zapamwamba kwambiri. Mutha kudya maswiti ndi maswiti a odwala matenda ashuga.

Mndandanda wazinthu zoletsedwa:

• shuga, maswiti, confectionery,
• uchi, mararmade, amasunga ndi mafuta osakaniza ndi shuga,
• misuzi
• mitundu yonse ya zakumwa zoledzeretsa,
• buledi watsopano, buns, makeke,
• nyama yamafuta ndi yokazinga,
• zipatso zokoma kwambiri: mphesa zamphesa, mphesa, nthochi.

Zogulitsa zina zonse zimadyedwa pang'ono. Mwa njira zophikira, amakonda kupatsa zakudya. Kudya kwambiri mochedwa sikulimbikitsidwa, koma musanagone mumatha kumwa kapu ya mkaka kapena chakumwa cha lactic acid.

Zitsanzo tsiku lililonse zitha kukhala izi:

• Chakudya cham'mawa: oatmeal mkaka wopanda shuga ndi batala wowonjezereka, tiyi wopanda mafuta, osokoneza.
• Chakudya chamadzulo: anaphika wobiriwira wobiriwira.
• Chakudya chamasana: msuzi wokhala ndi masamba kapena msuzi wamafuta ochepa, nyama zotsekemera za nyama yamphongo kapena nkhuku, masamba ophika, zipatso zambiri zouma.
• Zakudya zokhazokha: tchizi chamafuta ochepa ndi zipatso kapena chikho cha lactic acid chakumwa ndi masikono azakudya.
• Chakudya chamadzulo: fillet ya nsomba ndi mpunga wa bulauni, saladi yamasamba kapena msuzi wa phwetekere.

Matenda a insulin

Kuunika ndi kuyesa zotsatira za odwala pakatha mwezi umodzi pakudya kumawonetsa kuti kuchuluka kwa insulin m'magazi ndikukhazikika. Ndi chithandizo chamankhwala choyenera, chimachepetsedwa kwambiri, ndipo thanzi limasintha. Zizindikiro za hypoglycemia zimatha kwathunthu: chizungulire, kukakamiza kupsinjika, kufooka.

Zakudya zimakupatsani mwayi wochepetsera kulemera kwamthupi, pomwe simumva njala. Zakudya ndizokwanira, kukanidwa kwa shuga kumalekeredwa mosavuta, popeza kugwiritsa ntchito zotsekemera ndi maswiti a zakudya ndizololedwa. Kupanda kutero, zakudya zomwe amapangirazi zimakhala ndi njira zopewera zakudya zomwe zimathandizanso kuchira komanso kukonza momwe mthupi mulili.