Zakudya za kukana insulin: ndingadye chiyani?

Insulin resistance (IR) ndikuchepa kwa chiwopsezo cha minofu ya thupi la munthu kupita ku insulin yopangidwa ndi ma pancreatic β-cell. Chifukwa cha matendawa, pali kuwonjezeka kwa shuga m'magazi ndi kuponderezana ndi kuwonongeka kwa mafuta, zomwe zimabweretsa kunenepa kwambiri.

Kukana insulini

Kuonjezera thupi, kumathandizanso kuti chitetezo cha m'maselo chikhale m'thupi, zomwe zimapangitsa kuti maselo apangidwe.

Kukhazikika kwa IR ya anthu kumatha kukhudzidwa ndi zinthu monga:

• mimba
• kugona kusokonezedwa
• kusowa kwa masewera olimbitsa thupi
• kutha msinkhu
• ukalamba.

Komabe, nthawi zambiri, kuphwanya chiwopsezo cha minofu ya thupi kupita ku insulin kumachitika chifukwa cha uchidakwa, kunenepa kwambiri komanso mavuto a metabolic. Zakudya za kukana insulini, mndandanda wazomwe zimakambirana pansipa, ndiyo njira yokhayo yothetsera vutoli. Wodwala ayenera kutsatira izi pamoyo wake wonse.

Nthawi zambiri, ndi IR, madokotala amapereka mankhwala a metformin (mapiritsi ochepetsa shuga a gulu la Biguanide). Komabe, mankhwalawa amatha kungochotsa zisonyezo za matendawo kwakanthawi kochepa. Chomwe chikutsimikiziridwa ndizofunikira pa kudya zakudya zoyenera komanso kuwonda nthawi zonse.

Zakudya zonse zokhudzana ndi insulin

Ndi IR, kuchepa thupi kuyenera kukhala pang'onopang'ono. Njala komanso kuwonda msanga zimayambitsa kuwonongeka kwa chiwindi, zomwe zimaphatikizira kukula kwa matenda atsopano.

Zakudya za kukana insulin: menyu tsiku lililonse

Mfundo zazikuluzikulu za zakudya zopatsa thupi pakuchepetsa thupi ndi insulin kukaniza:

• Kuchepetsa thupi kuyenera kukhala chifukwa cha kudya tsiku ndi tsiku kwa zakudya zopepuka komanso zamagulu. Maziko a chakudya ndi:
  • masamba okhala ndi fiber zambiri
  • mafuta ochepa mkaka,
  • mbalame
  • nsomba zopanda nyama ndi nyama.
• Kufikira kasanu patsiku muyenera kudya zipatso zopanda masamba ndi masamba abwino omwe amakhala ndi zopatsa mphamvu zochepa.
• Zipatso ndi zipatso zimadyedwa makamaka mu theka la tsiku.
• Mafuta a polyunsaturated, omwe amapezeka mumtedza, mafuta a masamba, maolivi, mapeyala ndi nsomba zamafuta, ayenera kupezeka muzakudya za tsiku ndi tsiku.
• Malita osachepera 2 malita a madzi akumwa oyera ayenera kumwa tsiku lililonse. Munthu yemwe ali ndi IR amatha kuwerengera payekha kuchuluka kwa madzi: 1 ml ya madzi imafunika pa 1 kcal imodzi.
• Muchepetse mchere (patsiku osaposa 10 g), chifukwa amalimbikitsa kuti madzi azisungika m'thupi, potero zimapangitsa kuti impsozo zizikhala zowonjezera.
• Musanagone, muyenera kuti muzikhala ndi zakudya zamafuta ndi masamba okhala ndi mkaka wotsika kapena mafuta a mkaka wowawasa ochepa. Chakudya chamadzulo chisakhale chambiri.
• Kamodzi pa sabata liyenera kukhala tsiku losala kudya. Kwa anthu omwe ali ndi insulin, zosankha zotsatirazi tsiku lililonse ndizoyenera:
  • tchizi tchizi (kwa tsiku lonse: 200 g ya 5% kanyumba tchizi, 1 lita imodzi 1% kefir),
  • kefir-apulo (1 makilogalamu a maapulo obiriwira, 1 lita imodzi ya kefir 1% mafuta),
  • nyama ndi ndiwo zamasamba (300 g ya ng'ombe yophika kapena nkhuku, 200 g ya masamba ophika wamba),
  • nsomba ndi ndiwo zamasamba (200 g ya nsomba zophika kapena zophika, 200 g ya masamba ophika wamba).

Kuphatikiza pa zakudya zapadera, wodwala yemwe ali ndi IR amalimbikitsidwa kuchita masewera olimbitsa thupi tsiku lililonse ndikusiya zizolowezi zoyipa. Chifukwa chodya pafupipafupi komanso kuchita masewera olimbitsa thupi mokwanira, munthu amatha kutaya thupi mpaka 1 makilogalamu owonjezera pa sabata, zomwe zimapangitsa kuti pakhale chidwi chomanga thupi la insulin.

Chifukwa kudya

Kukana kwa insulini ndi kuchepa kwa zomwe maselo ndi minofu ya thupi zimapanga insulini, ngakhale zitapangidwa ndi thupi kapena kuyambitsa jakisoni. Ndikupezeka kuti pa glucose yemwe amalowa m'magazi, kapamba amapanga insulin, koma sazindikira maselo.

Zotsatira zake, shuga wamagazi amawuka ndipo kapamba amawona izi ngati kufunika kwa insulin yambiri ndikupanga kuwonjezera. Ndikunenedwa kuti kapamba imagwira ntchito kuvala.

Kukana kwa insulin kumabweretsa kunenepa kwambiri pamimba, pomwe munthu amakhala ndi nkhawa, kukhumudwa komanso kusakwiya. Mutha kuzindikira za matendawa mwakuwunikira, njira zazikulu ndizomwe zikuwonetsa kuti mafuta m'thupi ndi glucose m'magazi. Dotolo amapanganso mbiri ya wodwalayo.

Zakudya zamatendawa ndizofunikira kwambiri pazochizira: Pakatha sabata limodzi pakudya, thanzi la wodwalayo limayenda bwino. Koma ngati simutsatira zakudya zoyenera, zotsatirazi ndizotheka:

• chitukuko cha matenda ashuga a mtundu 2 (ufulu wa insulin),
• hyperglycemia
• atherosulinosis
• vuto la mtima
• sitiroko.

Kukana kwa insulini kumapangitsa wodwala kuti azitsatira chithandizo chamankhwala moyo wake wonse, kuti apewe mavuto.

Zoyambira kudya zamankhwala

Ndi matendawa, zakudya zamafuta ochepa zimasonyezedwa, zomwe zimathetsa njala. Zakudya zopatsa thanzi, nthawi zisanu mpaka zisanu ndi imodzi patsiku, kuchuluka kwa madzimadzi amadzi kuchokera ku malita awiri kapena kupitilira.

Nthawi yomweyo, chakudya chamafuta chimakhala chovuta kuphwanya, mwachitsanzo, makeke ochokera ku ufa wa rye, mbewu monga chimanga, masamba ndi zipatso. Zopaka zoletsedwa za ufa, maswiti, shuga, zipatso zingapo, masamba ndi nyama.

Kutentha kwamoto kwa zinthu kumapatula njira yokazinga ndi kutumiza ndi kuwonjezera kwa mafuta ambiri azamasamba, chifukwa cha zomwe zili mkati mwa kalori. Pazonse, zakudya zamafuta onse siziyenera kuperekedwa kuchakudya.

Zakudya izi zimaletsa zinthu izi:

1. nyama ndi nsomba zamakala amafuta,
2. mpunga
3. semolina
4. maswiti, chokoleti ndi shuga,
5. kuphika ndi ufa wa ufa wa tirigu,
6. zipatso zamasamba
7. mbatata
8. ankasuta nyama
9. wowawasa zonona
10. batala.

Zakudya za wodwalayo ziyenera kupangidwa kokha kuchokera ku zinthu zomwe zimakhala ndi index yotsika ya glycemic (GI).

Ubwino ndi kuipa kwa zakudya

Zakudya za kukana insulini, zosankha tsiku lililonse zomwe zimakhala zosiyanasiyana komanso zopatsa thanzi, zimakhala ndi zotsatirazi:

• Chitetezo chaumoyo. Sichimayambitsa mavuto ndi matenda m'thupi.
• Zakudya zosiyanasiyana zomwe zimaloledwa, zomwe zimaphatikizapo chimanga, zipatso zambiri ndi ndiwo zamasamba.
• Kuchita bwino pakuchepetsa thupi.
• Kupewa matenda ashuga.
• Kupewa matenda a mtima.
• Palibenso chifukwa chosala kudya.

Zoyipa zamadyedwe zimaphatikizapo:

• Kuchepetsa kwakukulu kwa chakudya chamaofesi othamanga, komwe kumatha kubweretsa kupsinjika ndi kusasangalala.
• Kuwongolera kwambiri pazakudya zomwe wodwala amadya.
• M'milungu yoyamba ndi 1.5-2, ndizovuta kuti munthu azitsatira zakudya.

Zogulitsa za GI ndi kuwerengera kwawo

Glycemic index (GI) ndi chisonyezero cha liwiro lomwe mafuta omwe amapezeka m'zinthu zina amalowetsedwa ndi thupi ndikuwonjezera kuchuluka kwa shuga m'magazi. GI yayitali kwambiri ndi 100, yocheperako ndi 0. Mwanjira ina, GI imawonetsa kuchuluka kwa glucose wopangidwa pakudya chogulitsa china chake.

Mlozera wa Glycemic

Mndandanda wapamwamba wa glycemic, mwachitsanzo, mu mkate wopanda tirigu, amatanthauza kuti mukatha kudya mankhwalawa, shuga wamagazi azikula kwambiri. GI yotsika, monga mu avocados, imatanthawuza kuti kuchuluka kwa shuga mu seramu yamagazi kumawonjezeka pang'ono.

Asayansi atsimikizira kuti kudya zakudya zopezeka ndi zakudya zamagulu ochepa a glycemic (ochepera 49) kumathandiza kuthana ndi kunenepa kwambiri komanso kuchepetsa shuga. Izi ndichifukwa choti mukakumba ndikugaya zinthu, thupi limalandira shuga wochepa. Komabe, ziyenera kudziwidwa kuti GI siwokhazikika.

Zimatengera mwachindunji mfundo izi:

• Gawo ndi chiyambi cha malonda.
• Kucha kwamtunda (kumakhudzanso zipatso ndi ndiwo zamasamba).
• Mtundu wa pokonza. Mwachitsanzo, mbewu zophwanyika zimakhala ndi GI yapamwamba kuposa tirigu wathunthu.
• Therapy ndi hydrothermal chithandizo.
• Njira yophikira. Malonda ophatikizidwa amakhala ndi index yotsika ya glycemic kuposa yokazinga mu mafuta a masamba. Mwachitsanzo, mbatata yokazinga imakhala ndi GI ya 95, pomwe tuber yophika mbatata mu yunifolomu yawo ndi 65.

Tebulo Lovomerezeka

Pazosankha za munthu yemwe ali ndi insulin kukana, ndikofunikira kuphatikiza zinthu zomwe zimapangitsa kuti shuga ya seramu ikhale yofanana. Choyamba, amaphatikiza zogulitsa zomwe zili ndi otsika kwambiri a GI.

Gome Lodyera Lotsika:

Komanso, anthu omwe ali ndi IR amaloledwa kudya zakudya zotsatirazi:

Zogulitsa kwathunthu kapena pang'ono

Munthu yemwe ali ndi IR ayenera kuchepetsa kuchuluka kwa kudya zakudya zamagulu, zomwe zimatenga pang'onopang'ono thupi.

Zogulitsa kwathunthu kapena pang'ono

Izi zikuphatikiza:

• Zipatso zokoma ndi zakupsa.
• Mbatata pafupi njira zonse zophikira.
• Pasitala.
• Phula yokhazikika.
• Mkate wopangidwa ndi ufa wa wholemeal.

Muyeneranso kuchepetsa kuchuluka kwa mafuta a nyama ndi zakudya ndi pafupifupi GI yomwe ikusonyeza patebulo:

Zinthu zonse zomwe zili pamwambazi sizimatha kudya nthawi zopitilira 1-2 pamwezi. Pogwiritsa ntchito, muyenera kuyang'anira moyo wanu mosamala ndikuyezera shuga wamagazi pafupipafupi ndi mita ya shuga yamagazi.

Odwala omwe ali ndi insulin kukana ayenera kusiyanitsidwa kwathunthu ndi zakudya:

• Zonthu zonse zokhala ndi shuga yoyera komanso ya bulauni.
• Soseji ndi zinthu za soseji.
• Malonda omalizidwa.
• Chakudya chofulumira.

Ndi IR, zakudya zomwe zili ndi GI yayikulu (yoposa 70) ndizoletsedwa kuti zigwiritsidwe:

Zakudya za insulin kukana

Chakudya cha IR chikuyenera kukhala chamagulu komanso osiyanasiyana. Madokotala amalimbikitsa kudya osachepera 5-6 nthawi / tsiku. Ntchito zimayenera kukhala zazing'ono, zomwe zimapewa kudya kwambiri komanso kugaya chakudya chokwanira. Kupuma pakati pa chakudya cham'mawa ndikudya cham'mawa sikuyenera kupitirira maola 12 kuti thupi lisamve njala.

Amaloledwa kudya zosaposa 1800 kcal patsiku. Ayenera kugawidwa motere:

• Chakudya cham'mawa ndi chakudya chamadzulo - 25% aliyense.
• Chakudya chamasana - 30%.
• Zakudya zowonjezera tsiku lonse - 5-10% aliyense.

Chofunikira kwambiri muzakudya chizikhala pamasamba ndi zipatso zomwe zimakhala ndi GI yochepa. Gawo lachiwiri lofunikira la zakudya ndi mapuloteni, omwe amapangidwa ndi kudya tsiku lililonse nyama yotsika, tchizi komanso nsomba.

Tsiku lililonse zakudya maphikidwe ndi maphikidwe a insulin kukana

Dokotala woyenera asankhe zakudya ndi mndandanda wazakudya chololedwa kwa wodwala wokhala ndi IR. Kuyesera kuti muchotse vutoli ndikuyambitsa zakudya kumatha kudzetsa mavuto komanso kukulitsa matendawa. Anthu omwe ali ndi insulin kukana ayenera kutaya kwathunthu njira zophikira monga kukazinga ndi kupukusa.

Tsiku lililonse zakudya maphikidwe ndi maphikidwe a insulin kukana

Zakudya zonse zofunika:

• kuphika
• kuphika
• kuti utsi
• tulutsani
• kuphika ophika pang'onopang'ono kapena microwave.

Pokonzekera kuphika, mafuta a maolivi amagwiritsidwa ntchito bwino ngati mafuta a masamba, chifukwa zinthu zake zopindulitsa zimasungidwa panthawi yothira kutentha. Zakudya zomwe zimagwirizana ndi insulin ziyenera kukhala zosiyana siyana momwe zingathere, osagogomezera pazinthu za 1-2 zokha. Pansipa pali mndandanda wazitsanzo tsiku lililonse.

Lolemba

Zakudya za kukana insulini (menyu tsiku lililonse zimatha kusinthidwa ndikuwonjezeredwa), mosiyana ndi mitundu yambiri yamankhwala othandizira, sizovuta kwambiri. Chowonadi ndi chakuti mndandanda wazinthu zomwe ziloledwa kudya ndizambiri, chifukwa chake munthu yemwe ali ndi IR amatha kusankha chakudya chokoma komanso chopatsa thanzi.

Zitsanzo za Lolemba:

Patsiku lolola kugwiritsa ntchito magawo awiri a mkate wa rye. Mkate womwe umaphikidwa pafupifupi tsiku 1 zapitazo uyenera kusankhidwa.

Zosintha zitsanzo Lachiwiri:

Zitsanzo pa Lachitatu:

Zosintha zachitsanzo Lachinayi:

Zosintha patsamba Lachisanu:

Zitsanzo pa Loweruka:

Lamlungu

Zosintha pa Sande:

Zakudya za kukana insulini (zakudya za tsiku lililonse zimaphatikizapo zakudya zololedwa zokha) ndizothandiza ngati mumatsatira pafupipafupi. Zotsatira zabwino za zakudya zapadera zimatha kuwonedwa pakatha mwezi umodzi. Munthu yemwe ali ndi IR amatha kuponyera mpaka 4 kg pa masiku 30. Kukhala bwino kwake kudzasintha kwambiri, zomwe zidzakhudze moyo wabwino.

Momwe mungasinthire maswiti

Imodzi yovuta kwambiri yomwe anthu ali ndi IR ali ndi kukanidwa kwa maswiti awo ambiri omwe amakonda. M'malo mwake, mndandanda wazakudya zokoma ndi zamafuta za dzino lokoma kwenikweni ndizosiyanasiyana. Munthu amangofunika kusankha zovala zoyenera ndikugwiritsa ntchito mphindi zake zambiri pokonza chakudya chokoma ndi chopatsa thanzi.

Momwe mungasinthire maswiti

Zakudya zotsatirazi zitha kugwiritsidwa ntchito ngati maswiti a anthu omwe ali ndi IR:

• Cottage tchizi casserole ndi mtedza, zipatso ndi mafuta ochepa wowawasa kirimu.
• Maapulo ophika ndi kanyumba tchizi ndi ma apricots zouma.
• Masaladi a zipatso omwe amapangidwa ndi yogati yachilengedwe.
• Carrot casserole yophika ndi yomenyedwa dzira loyera ndi mafuta ochepa wowawasa zonona.
• Cottage tchizi, grated ndi zipatso nyengo. Mutha kuwonjezera kirimu wowawasa, mtedza kapena yogati yachilengedwe kwa iwo.

Mukamaphika, mutha kuwonjezera mafuta owerengeka. Shuga kapena juwisi amatha kutsekemera ndi stevia. Makampani amakono azakudya amapereka maswiti ambiri kwa anthu omwe ali ndi shuga wambiri. Zitha kugulidwa ku supermarket iliyonse yayikulu kapena malo ogulitsira omwe amagwiritsa ntchito chakudya.

Kodi chingachitike ndi chiyani mukasiya kudya?

Zakudya za kukana insulin zimathandiza kupewa matenda ngati:

• sitiroko
• atherosulinosis
• vuto la mtima
• mtundu 2 shuga
• hyperglycemia.

Popanda zakudya zapadera, kuwonongeka kwa chiwindi ndi kupunduka kwa kapamba kumachitika pang'onopang'ono, zomwe zimapangitsa kuti mafuta asinthe (stearosis). Zakudya za kukana insulini ndizothandiza komanso zotsika mtengo. Menyu yokonzedwa bwino tsiku lililonse imathandizira kuti moyo ukhale wathanzi komanso wathanzi.

Glycemic Product Index

Lingaliro la GI limatanthawuza chizindikiro cha digito cha kuchuluka kwa kuwonongeka kwa ma carbohydrate atatha kudya chakudya. Kutsitsa mndandanda, kumateteza wodwala. Chifukwa chake, zakudya zomwe zimakhala ndi insulin kukana kwa menyu zimapangidwa kuchokera ku zakudya zomwe zili ndi GI yotsika, ndipo pokhapokha ndizovomerezeka zomwe zimaloledwa kusinthanitsa zakudya ndi zakudya zomwe zili ndi mtengo wapakati.

Njira zochizira kutentha sizikhudza kwambiri kuchuluka kwa GI. Koma pankhaniyi pali kusiyanasiyana. Mwachitsanzo, masamba monga kaloti. Mwanjira yake yatsopano, ndizovomerezeka chifukwa chotsutsa insulini, chifukwa GI ndi magawo 35, koma ikaphika, ndizoletsedwa, popeza index ili pamtengo wokwera.

Kusankhidwa kwa zipatso za matendawa ndikwakukulu ndipo samaloledwa kupitilira 200 magalamu patsiku. Ndizoletsedwa kuphika timadziti ta zipatso, chifukwa GI yawo imatha kudzutsira shuga m'magazi, mpaka 4 mmol / l pakatha mphindi khumi atangomwa kapu ya madzi. Zonsezi zimachitika chifukwa cha "kutayika" kwa utsi, womwe umayendetsa magazi m'thupi.

Cholozera chimagawika m'magulu atatu:

• mpaka 50 PIECES - otsika,
• 50 - 70 PIECES - wapakatikati,
• zoposa 70 PIECES - okwera.

Palinso zinthu zopanda GI. Ndipo apa funso limakhala nthawi zambiri kwa odwala - ndizotheka kuphatikiza chakudya chotere mu zakudya. Yankho lomveka bwino ndi lakuti ayi. Nthawi zambiri, zakudya izi zimakhala ndi zopatsa mphamvu zambiri, zomwe zimapangitsa kuti zisakhale zovomerezeka muzakudya za wodwala.

Palinso mndandanda wazogulitsa zomwe zili ndi GI yotsika, koma zopatsa mphamvu zambiri, izi zimaphatikizapo:

Mukamalemba mndandanda wazakudya, muyenera kudziwa kaye zomwe zili ndi GI ndi zomwe zili mkati mwa kalori.

Zinthu Zololedwa

Masamba, zipatso, mbewu monga chimanga ndi nyama ziyenera kupezeka tsiku lililonse patebulo. Pogwiritsa ntchito ndikukonzekera zinthu zina, ndikofunikira kutsatira malamulo angapo.

Chifukwa chake, ndibwino kudya zipatso m'mawa. Popeza glucose omwe amalandila nawo m'magazi amatha kulowa mkati mwa zinthu zolimbitsa thupi za munthu, zomwe zimachitika theka loyamba la tsiku.

Zakudya zoyambirira zimakonzedwa pa msuzi kapena msuzi wachiwiri wopanda mafuta. Msuzi wachiwiri umakonzedwa motere: pambuyo poyambira nyama yoyamba, madzi amathiridwa ndikuwatsanulira, ndipo msuzi wazakudya zoyambirira umapezedwa. Ngakhale zili choncho, madokotala amakonda msuzi wamasamba, pomwe nyama imawonjezedwa kale ndi mawonekedwe.

Zololedwa nyama ndi nsomba ndi index yotsika:

• nkhuku
• ng'ombe
• nkhuku
• nyama ya kalulu
• zinziri
• chiwindi ndi ng'ombe,
• lilime la ng'ombe
• nsomba
• Pike
• Pollock

Nsomba ziyenera kupezeka kawiri kawiri menyu. Kugwiritsa ntchito caviar ndi mkaka sikuphatikizidwa.

Kwa nyama ndi nsomba, masamba ndi masamba onse amaloledwa monga mbale yam'mbali. Yotsirizirayi ndikofunikira kuphika m'madzi okha osati kusakaniza ndi batala. Njira ina ikakhala mafuta a masamba. Kuchokera ku chimanga chololedwa:

1. bulwheat
2. ngale barele
3. mpunga (bulauni),
4. balere wogulira
5. durum tirigu pasitala (osapitirira kawiri pa sabata).

Mazira amaloledwa ndi zakudya zosaposa imodzi patsiku, ngakhale kuchuluka kwa mapuloteni amatha kuchuluka, GI yawo ndi zero. Yolk ili ndi chizindikiro cha 50 PIECES ndipo ili ndi cholesterol yambiri.

Pafupifupi mafuta onse amkaka ndi mkaka wowawasa ali ndi GI yotsika, kupatula mafuta omwe amapezeka. Chakudya choterocho chimatha kukhala chakudya chamadzulo chokwanira. Malonda awa ndi omwe amaloledwa:

• lonse mkaka ndi skim
• kirimu 10%
• kefir
• yogati yopanda mafuta,
• mkaka wowotchera,
• yogati
• tchizi tchizi
• tofu tchizi.

Masamba omwe ali ndi chakudya ichi amapanga theka la zakudya za tsiku ndi tsiku. Ma saladi ndi mbale zosavuta zakumbuyo zakonzedwa kuchokera kwa iwo. Mbatata ndi yoletsedwa chifukwa cha GI yapamwamba, pafupifupi mayunitsi 85. Ngati zikuwonjezedwa kuti nthawi zina kuwonjezera mbatata ku maphunziro oyamba, ndiye kuti lamulo limodzi liyenera kuchitika. Tubers ifunika kudulidwa mu ma cubes ndikuwanyowetsedwa m'madzi ozizira. Izi zimathandizira pang'ono mbatata ya wowuma.

Zomera Zapansi Zapansi:

• squash
• anyezi
• adyo
• biringanya
• phwetekere
• nkhaka
• zukini
• tsabola wobiriwira, ofiira ndi belu,
• nandolo zatsopano ndi zouma,
• mitundu yonse ya kabichi - yoyera, yofiira, kolifulawa, broccoli.

Mutha kuwonjezera zonunkhira ndi zitsamba ku mbale, mwachitsanzo - parsley, katsabola, oregano, turmeric, basil ndi sipinachi.

Zipatso zambiri ndi zipatso zambiri zimakhala ndi GI yotsika. Amagwiritsidwa ntchito mwatsopano, monga masaladi, zodzaza zamaphikidwe a matenda ashuga komanso popanga maswiti osiyanasiyana opanda shuga.

Zipatso zovomerezeka ndi zipatso pakudya:

1. ofiira ndi ofiira,
2. mabuluni
3. apulo, ngakhale okoma kapena wowawasa,
4. apurikoti
5. nectarine
6. sitiroberi
7. rasipiberi
8. maula
9. peyala
10. zipatso zamtchire.

Pazinthu zonsezi, mutha kuphika zakudya zosiyanasiyana zomwe zingathandize polimbana ndi insulin.

Pansipa pali mndandanda wazitsanzo. Itha kumamatira, kapena kusinthidwa, malinga ndi zomwe wodwala amakonda. Mbale zonse zimaphikidwa m'njira zovomerezeka - zopopera, mu microwave, zophikidwa mu uvuni, zophika ndi zophika.

Ndikwabwino kuchepetsa kuchuluka kwa mchere, chifukwa umathandizira kuti madzi asungidwe m'thupi m'malo mopsetsa impso. Ndipo ziwalo zambiri zimalemedwa kale ndi matenda awa. Osapitirira muyeso - magalamu 10 patsiku.

Ndikofunikanso kukumbukira kumwa kwamadzi okwanira, pafupifupi malita awiri patsiku. Mutha kuwerengeranso chomwe chimakhala chimodzi - mamililita imodzi amadzi amamwa pa kalori imodzi yomwe amadya.

Ndi matendawa, madzi, tiyi ndi khofi amaloledwa ngati madzi. Koma ndi chiyani china chomwe chingasiyanitse zakumwa zakumwa? Rosehip imathandiza kwambiri mu shuga ndi insulin kukana. Amaloledwa kumwa mpaka 300 ml patsiku.

• chakudya cham'mawa - omeled otentha, khofi wakuda wokhala ndi zonona,
• nkhomaliro - saladi wa zipatso wokazinga wa yogati wosapsa, tiyi wobiriwira ndi tchizi tofu,
• nkhomaliro - msuzi wa buckwheat pa msuzi wamasamba, magawo awiri a mkate wa rye, chidutswa cha nkhuku zotentha, kabichi yokhazikika ndi mpunga wamafuta, tiyi ya zitsamba,
• tiyi wamadzulo - kanyumba tchizi soufflé wokhala ndi zipatso zouma, tiyi wobiriwira,
• chakudya chamadzulo choyamba - mkate wowotchera ndi masamba, khofi ndi kirimu.
• chakudya chachiwiri ndi kapu ya ryazhenka.

1. kadzutsa - tchizi chanyumba, khofi wobiriwira ndi zonona,
2. nkhomaliro - masamba ophika, dzira yophika, tiyi wobiriwira,
3. nkhomaliro - supu yamasamba, barele yokhala ndi bere la nkhuku yophika, kagawo ka mkate wa rye, tiyi wakuda,
4. Chakudya chamadzulo - saladi wa zipatso,
5. chakudya chamadzulo choyamba - masamba a mpunga wakuda ndi Turkey ndi msuzi wa phwetekere, khofi wobiriwira,
6. chakudya chachiwiri ndi kapu ya yogati.

• kadzutsa woyamba - kefir, magalamu 150 a mabulosi abulu,
• kadzutsa wachiwiri - oatmeal wokhala ndi zipatso zouma (maapulo owuma, ma prunes), masikono awiri pa fructose, tiyi wobiriwira,
• nkhomaliro - msuzi wa barele, biringanya wophatikizidwa ndi tomato ndi anyezi, hake wophika, khofi ndi kirimu.
• Chakudya chamasana - saladi wa masamba, chidutswa cha mkate wa rye,
• chakudya chamadzulo choyamba - chakudya chokhala ndi chiwindi, tiyi wobiriwira,
• chakudya chachiwiri - tchizi chamafuta ochepa, tiyi.

1. kadzutsa woyamba - saladi wa zipatso, tiyi,
2. nkhomaliro - omelet yofinya ndi masamba, khofi wobiriwira,
3. nkhomaliro - msuzi wamasamba, pilaf kuchokera ku mpunga wa bulauni ndi nkhuku, kagawo ka mkate wa rye, tiyi wobiriwira,
4. tiyi wamasana - tchizi tofu, tiyi,
5. chakudya chamadzulo choyamba - ndiwo zamasamba, chinangwa chodulira, tiyi wobiriwira,
6. chakudya chachiwiri ndi kapu ya yogati.

• kadzutsa woyamba - curd soufflé, tiyi,
• kadzutsa wachiwiri - saladi wa ku Yerusalemu artichoke, kaloti ndi tchizi tofu, kagawo ka mkate wa rye, msuzi wa rosehip,
• nkhomaliro - msuzi wamabele, nsomba zokhala ndi barele, khofi wobiriwira ndi kirimu,
• Chakudya chamadzulo chikhoza kuphatikizira saladi ya artisoke ku matenda ashuga, mwachitsanzo, ku Yerusalemu artichoke, kaloti, mazira, ovala mafuta a azitona,
• chakudya choyamba - dzira lophika, kabichi wophika mu msuzi wa phwetekere, kagawo ka mkate wa rye, tiyi,
• chakudya chachiwiri ndi kapu ya kefir.

1. kadzutsa woyamba - saladi wa zipatso, msuzi wa rosehip,
2. nkhomaliro - omeled otentha, saladi wa masamba, tiyi wobiriwira,
3. nkhomaliro - msuzi wa buckwheat, patty ya chiwindi ndi mpunga wa bulauni, kagawo ka mkate wa rye, tiyi,
4. tiyi wamadzulo - tchizi yopanda mafuta, khofi wobiriwira,
5. chakudya choyamba - mungu wowotcha pamtsamiro wamasamba, kagawo ka mkate wa rye, tiyi wobiriwira,
6. chakudya chachiwiri ndi kapu ya ryazhenka.

• kadzutsa woyamba - mkate wa rye wokhala ndi tofu, khofi wobiriwira ndi zonona.
• nkhomaliro - saladi wa masamba, dzira lophika,
• nkhomaliro - msuzi wa mtola, lilime la ng'ombe yophika ndi buwheat, chidutswa cha mkate wa rye, msuzi wa rosehip,
• tiyi wamadzulo - tchizi chamafuta ochepa wopanda zipatso zouma, tiyi,
• chakudya chamadzulo choyamba - masamba a nyama ndi msuzi wa phwetekere, khofi wobiriwira wokhala ndi zonona,
• chakudya chachiwiri ndi kapu ya yogati.

Mu kanema munkhaniyi, mutu wa zakudya za kukana insulini ukupitilizidwa.