Momwe mungawerengere magawo a buledi a mtundu 1 ndi mtundu 2 wa shuga?

Ku Russia, anthu odwala matenda ashuga ali ndi anthu oposa mamiliyoni atatu. Kuphatikiza pa kugwiritsa ntchito insulin kapena mankhwala osokoneza bongo, odwala matenda ashuga ayenera kuyang'anira kudya kwawo nthawi zonse. Pankhaniyi, funso limakhala lofunikira: momwe mungawerengere magawo a mkate.

Nthawi zambiri zimakhala zovuta kuti odwala azichita kuwerengera pawokha, kuyeza chilichonse nthawi zonse ndi kuwerengera sizotheka. Kuti athandizire kutsatira njirazi, amagwiritsa ntchito tebulo powerengera mkate omwe alemba zofunikira za XE pachinthu chilichonse.

Chigoba cha mkate ndi chizindikiritso chofunikira chomwe chimakhala chofunikira kuposa chiwonetsero cha matenda a shuga. Mwa kuwerengera molondola XE, mutha kukwanitsa kudziyimira pawokha kuchokera ku insulin, ndikuchepetsa shuga.

Kodi gawo la mkate ndi chiyani?

Kwa munthu aliyense, chithandizo cha matenda ashuga chimayamba ndi kufunsana ndi dokotala, pomwe adotolo amafotokoza mwatsatanetsatane za zomwe matendawa amafotokozera ndipo amalimbikitsa kudya kwa wodwala wina.

Ngati pakufunika chithandizo ndi insulin, ndiye kuti mlingo wake ndi makonzedwe ake amakambirana mosiyanasiyana. Maziko a chithandizo nthawi zambiri amakhala akuwerengera tsiku ndi tsiku kuchuluka kwa chakudya, komanso kuwongolera shuga.

Kuti muzitsatira malamulo a mankhwalawa, muyenera kudziwa momwe mungawerengere CN, kuchuluka kwa zakudya zokhala ndi zakudya zomwe zimakhala ndi chakudya. Tisaiwale kuti mothandizidwa ndi chakudya chotere m'magazi a shuga mumatha mphindi 15. Zakudya zamagulu ena zimawonjezera chizindikiritso ichi pakatha mphindi 30 mpaka 40.

Izi ndichifukwa cha kuchuluka kwa chakudya chomwe chalowa m'thupi la munthu. Ndiosavuta kuphunzira "kuthamanga" ndi "wodekha" wamafuta. Ndikofunikira kuphunzira momwe mungawerengere moyenera mulingo wanu watsiku ndi tsiku, chifukwa cha zopatsa mphamvu zamagulu ndi kukhalapo kwa zinthu zovulaza komanso zothandiza mwa iwo. Kutsogolera ntchitoyi, mawu adapangidwa pansi pa dzina la "mkate mkate".

Dzinali limawerengedwa kuti ndi lofunikira popereka chiwongolero cha glycemic mu matenda monga matenda a shuga. Ngati odwala matenda ashuga aganiza molondola XE, izi zimakwaniritsa njira yolipirira kusinthika kwa magawo osinthika a carbohydrate. Kuchuluka kwawerengeredwe magawo awa kumalepheretsa njira zamomwe zimagwirizanitsidwa ndi malekezero akumunsi.

Ngati tiganiza za mkate umodzi, ndiye kuti ndi wofanana ndi magalamu 12 a chakudya. Mwachitsanzo, chidutswa chimodzi cha mkate wa rye chimalemera pafupifupi magalamu 15. Izi zikufanana ndi XE imodzi. M'malo mwa mawu oti "mkate mkate", nthawi zina tanthauzo loti "carbohydrate unit" limagwiritsidwa ntchito, lomwe ndi 10-12 g la chakudya chamafuta mosavuta.

Tiyenera kudziwa kuti ndi zinthu zina zomwe zimakhala ndi zopatsa mphamvu zazakudya zamagetsi. Ambiri omwe ali ndi matenda ashuga ndi zakudya zabwino kwa odwala matenda ashuga. Pankhaniyi, simungathe kuwerengera zigawo za mkate. Ngati ndi kotheka, mutha kugwiritsa ntchito masikelo kapena funsani tebulo lapadera.

Dziwani kuti kupanga makina owerengera kwapadera komwe kumakupatsani mwayi wowerengera bwino magawo a mkate pamene zinthu zikufuna. Kutengera momwe thupi la munthu limakhalira ndi matenda a shuga, kuchuluka kwa insulin komanso kudya zamafuta zimatha kusiyanasiyana.

Ngati chakudyacho chimaphatikizapo magalamu 300 a chakudya, ndiye kuti ndalamazo zimafanana ndi magulu 25 a mkate. Poyamba, si onse odwala matenda ashuga amene amatha kuwerengetsa XE. Koma mwakuchita pafupipafupi, munthu patapita kanthawi kochepa amatha "ndi diso" kudziwa kuchuluka kwa magawo mu chinthu china.

Popita nthawi, muyesowo udzakhala wolondola momwe mungathere.