Zidzachitika ndi chiyani ngati?

Anthu ambiri amakhulupirira kuti kusuta maswiti kumatha kuyambitsa matenda owopsa monga matenda a shuga. Ngakhale madotolo ambiri amati kudya zakudya zovulaza kumatha kuyambitsa zovuta za insulin. Kuchuluka kwa zakudya zotsekemera m'thupi kumayambitsa kusokonezeka kwa zochitika za maselo a beta, omwe amayamba kugwira ntchito mopanikizika. Komabe, ambiri ali ndi chidwi ndi funso lalikulu: kodi chitukuko cha matenda a shuga chingachitike ngati pali zotsekemera kwambiri.

Si kawirikawiri kudya zakudya zotsekemera zomwe zingayambitse vutoli, nthawi zambiri matendawa amakhala ndi zinthu zovuta kuzimvetsa. Chifukwa chake, ndikofunikira kuganizira mosamala mawonekedwe a matendawa.

Choyamba muyenera kudziwa zomwe zimayambitsa matendawa. Nthawi zambiri, munthawi yofanana, kuchuluka kwa glucose m'magazi kumafanana ndi zizindikiro kuyambira 3,3 mpaka 5.5 mol. Ngati zizindikirozi ndizambiri, ndiye kuti muyenera kunena za kukhazikika kwa matenda ashuga. Komanso, zizindikirazi zimatha kuchuluka ngati munthu adya maswiti ambiri kapena akamwa zakumwa zoledzeretsa zochuluka.

Izi matendawa zitha kuwoneka motsutsana ndi maziko a matenda otsatirawa a virus:

Mu adipose minofu pali njira zomwe zimakhumudwitsa kupanga kwa insulin. Chifukwa chake, kutsimikiza kwa matendawa kumawonekera makamaka mwa anthu omwe ali ndi kunenepa kwambiri kwa thupi.

Kusokonezeka kwa kagayidwe ka mafuta kumapangitsa kuti pakhale mapangidwe a cholesterol ndi lipoprotein ina yomwe ili pamwamba pa makoma amitsempha yamagazi. Zotsatira zake, zikwangwani zimawonekera. Poyamba, njirayi ndiyoperewera, kenako kupendekera kwamphamvu kwambiri kwamatimu kumachitika. Wodwala amakhala ndi kusokonezeka kwamatumbo kapena ziwalo zamkati. Matendawa amakhudza momwe miyendo, ubongo, ndi mtima zimagwirira ntchito.

Ndikofunikanso kuwonetsa zinthu zingapo zomwe zimayambitsa matenda ashuga:

Kukhalapo kwa kupsinjika kosalekeza.
Polycystic ovary.
Matenda ena a chiwindi ndi impso.
Matenda a kapamba.
Kuchita masewera olimbitsa thupi osakwanira.
Kugwiritsa ntchito mankhwala ena.

Zakudya zomwe timayenera kudya nthawi zambiri zimakhala ndi phindu pakukweza shuga m'magazi. Zakudya zotsekemera ndi zina zoyipa zikaledzera, shuga wambiri amatulutsidwa m'thupi. Pokonza shuga, amadutsa mumtundu wa glucose, womwe umalowa m'magazi.

Nthawi zambiri matenda a shuga amapezeka pamene insulini ya maholide imaleka kupanga m'thupi la munthu mulingo woyenera. Kuphatikiza apo, zizindikiritso zamagulu a shuga ndizoyimira zaka. Chifukwa chake, ngati chizindikiro cha glucose ndichipamwamba kuposa chabwinobwino, ndiye kuti wodwala akulimbikitsidwa kukaonana ndi dokotala kuti akayeze mayeso a labotale.

Anthu ambiri amaganiza kuti ngati pali maswiti ambiri, ndiye kuti kuwonjezeka kwa shuga m'magazi ndi matenda ashuga kumatha kuwonekera m'thupi pakapita nthawi. Koma chinthu ndichakuti m'magazi si shuga womwe umagwiritsidwa ntchito popanga mchere, koma mankhwala omwe amapezeka ndi glucose.

Monga lamulo, shuga yemwe amalowa m'thupi pakumwa zakudya zosiyanasiyana zotsekemera, dongosolo la kugaya chakudya limasanduka shuga.

Akatswiri ambiri amati kupangika kwa matendawa kumakhudzidwa kwambiri osati ndi maswiti, koma kunenepa kwambiri. Komabe, zomwe zimapezeka pamayeso ambiri zimatsimikizira kuti kuchuluka kwa shuga kungayambitse chisokonezo mu dongosolo la endocrine, ngakhale mwa anthu omwe ali ndi thupi labwino.

Chifukwa chake, zakudya zotsekemera ndizo zokha zomwe zimayambitsa kukula kwa matenda ashuga. Ngati munthu ayamba kugwiritsa ntchito maswiti ocheperako, ndiye kuti zinthu zake zikhala bwino. Komanso, matendawa amatha kudwala tikamadya zakudya zamafuta ambiri. Zakudya zomwe zimakhala ndi chakudya chamafuta kwambiri:

Kuchuluka kwa chakudya chamafuta omwe amapezeka pazinthu zomwe zili pamwambapa sikupereka phindu lalikulu, koma zinthuzi zikaperekedwa, thupi limadzaza ndi mphamvu yofunikira. Koma ngati mugwiritsa ntchito zochuluka zowonjezera izi ndipo simuchita zolimbitsa thupi zokwanira, ndiye kuti zotsatira zake ndikutukuka kwa shuga.

Monga tanena kale, aliyense akhoza kudwala matenda a shuga, ngakhale atakhala wolemera bwanji komanso wokalamba. Komabe, gulu lowopsa limaphatikizapo makamaka odwala omwe ali ndi thupi lochulukirapo. Koma kuti tipewe matenda owopsawa, ndikofunika kutsatira njira zina zodzitetezera.

Madokotala ambiri amalimbikitsa njira zotsatirazi zodzitetezera:

Choyamba, wodwalayo ndi dokotala wake wophunzirayo ayenera kupanga njira yapadera yopezera zakudya zoyenera.
Ngati nthendayi yapezeka mwa mwana, ndiye kuti makolo ayenera kuyang'anira kudya kwawo nthawi zonse.
Ndikulimbikitsidwa kuti madzi azisungika mthupi mthupi nthawi zonse, chifukwa kutuluka kwa glucose sikungachitike popanda insulini komanso madzi okwanira.
Madokotala ambiri amalimbikitsa kuti odwala matenda ashuga azimwa kapu yamadzi akumwa popanda mpweya pamimba yopanda kanthu m'mawa. Madzi ayenera kumamwa asanadye chilichonse. Zakumwa monga tiyi, khofi, koloko yokoma, mowa sizingabwezeretsenso madzi olimbitsa thupi.
Onetsetsani kuti mukutsatira zakudya zopatsa thanzi, chifukwa popanda izi, njira zina zodzitetezera sizingabweretse zotsatira zomwe mukuyembekeza.
Kutsekemera kuyenera kusinthidwa ndi zokoma zosiyanasiyana. Zinthuzi sizikhala ndi vuto pa thanzi, koma nthawi yomweyo zimatha kutsimikizira mbale zosiyanasiyana popanda kusokoneza mtundu ndi kakomedwe.
Kuti muwongolere ntchito ya thupi, muyenera kugwiritsa ntchito tirigu wathunthu, mpunga wa bulauni, ufa wa chinangwa.
Ndikofunika kuletsa malonda a ufa ndi mbatata.
Ngati zizindikiro ndi zovuta zimachitika, muyenera kusiya kugwiritsa ntchito mafuta amkaka ndi mkaka.
Osamadya pambuyo pa 19.00.

Ndi shuga, tikulimbikitsidwa kuti tizitsatira zakudya zapadera. Zakudya ziyenera kukhala hafu ya chakudya, 30% mapuloteni, 20% mafuta.

Idyani nthawi zambiri, tsiku lililonse liyenera kudyedwa kanayi. Ngati matendawa amadalira insulin, ndiye kuti nthawi yofananayo iyenera kudutsa pakati pa chakudya ndi jakisoni.

Kuti mupewe kupezeka kwa matenda abwinowa, muyenera kugwiritsa ntchito maswiti pang'ono. Ndizakudya zabwino zomwe zimapangitsa kuti matendawa aziwoneka. Chifukwa chake, madokotala ambiri amalimbikitsa kuwunika ana awo kuchokera paukhanda. Ndikofunika kupewetsa zakudya zamafuta ambiri. Zakudya zoyenera komanso zoyenera sizingathandize kupewa matenda a shuga, komanso zimathandizira kugwira ntchito kwa ziwalo zonse zamkati.

Zoyambitsa matenda a shuga

Izi matendawa zitha kuwoneka motsutsana ndi maziko a matenda otsatirawa a virus:

Zoyambitsa zazikulu za matenda ashuga

Mu adipose minofu pali njira zomwe zimakhumudwitsa kupanga kwa insulin. Chifukwa chake, kutsimikiza kwa matendawa kumawonekera makamaka mwa anthu omwe ali ndi kunenepa kwambiri kwa thupi.

Ndikofunikanso kuwonetsa zinthu zingapo zomwe zimayambitsa matenda ashuga:

Kukhalapo kwa kupsinjika kosalekeza.
Polycystic ovary.
Matenda ena a chiwindi ndi impso.
Matenda a kapamba.
Kuchita masewera olimbitsa thupi osakwanira.
Kugwiritsa ntchito mankhwala ena.

Kuledzera maswiti kumawonjezera mwayi wodwala, koma sikuti kumayambitsa matendawa mwachindunji

Kodi maswiti amayambitsa matenda ashuga?

Monga lamulo, shuga yemwe amalowa m'thupi pakumwa zakudya zosiyanasiyana zotsekemera, dongosolo la kugaya chakudya limasanduka shuga.

Maswiti amatsogolera kunenepa kwambiri, komwe kumayambitsa matenda a shuga a 2

Njira zopewera

Madokotala ambiri amalimbikitsa kutsatira njira izi:

Ndi shuga, tikulimbikitsidwa kuti tizitsatira zakudya zapadera. Zakudya ziyenera kukhala hafu ya chakudya, 30% mapuloteni, 20% mafuta.

Idyani nthawi zambiri, tsiku lililonse liyenera kudyedwa kanayi. Ngati matendawa amadalira insulin, ndiye kuti nthawi yofananayo iyenera kudutsa pakati pa chakudya ndi jakisoni.

Ndemanga

Kukopera zinthu kuchokera pamalowa ndizotheka ndi ulalo wokha patsamba lathu.

CHIYAMBI! Zambiri patsamba lino ndizodziwika bwino ndipo sizitanthauza kuti zili zolondola kuchokera ku nkhani zamankhwala. Kuchiza kuyenera kuchitika ndi dokotala woyenera. Kudziziritsa nokha, mutha kudzipweteka!

Lingaliro la matenda ashuga

Kuti mumvetsetse momwe shuga ingakhudzire matendawa, muyenera kuganizira lingaliro la matenda ashuga mwatsatanetsatane. Matendawa amapezeka chifukwa cha kusayenda bwino pakusinthana kwa madzi ndi chakudya. Izi zimakwiyitsa kuphwanya kapamba. Ndiamene amapanga insulin. Ndipo timadzi timeneti, timasakaniza shuga kukhala shuga. Mwanjira ya shuga, shuga amalowa ziwalo zonse chifukwa amagwira bwino ntchito. Magazi a munthu aliyense ayenera kukhala ndi shuga. Koma ngati kuchuluka kwake kudakulidwa, ndiye kuti mavuto amayamba. Ngati kapamba satha kugwira ntchito yake, amapanga insulini yocheperako, yomwe imafunika kuti shuga isungidwe. Miyezo ya shuga imakwera, ndipo njira zokhudzana ndi madzi zimasokonekera. Zida zam'thupi sizingagwire chinyezi, kuchepa kwa madzi kumayamba. Matenda A shuga Ndiwowonjezera Mwazi. Zonsezi zimachitika chifukwa chosakwanira kupanga insulin. Zotsatira zake, mumakhala shuga wambiri m'magazi, koma ziwalo zimasowa glucose.

Pali mitundu iwiri ya matenda ashuga

Matenda a shuga a insulin. Zitha kukhala zamtundu. Nthawi zambiri zimachitika mwa achinyamata ochepera zaka 40. Njira yamatendawa ndi yowopsa, wodwalayo amafunikira insulin nthawi zonse.
Matenda osagwirizana ndi insulin. Zodziwika bwino mwa anthu okalamba. Palibe cholowa m'malo. Mtundu wa shugawu umapezeka. Mwa odwala ambiri, mtundu uwu umawonekera. Insulin sikufunika nthawi zonse.

Mwachidziwikire, mtundu woyamba wa matenda a shuga sungathe kuyambitsidwa ndi shuga wambiri.

Kodi padzakhala matenda ashuga ngati pali maswiti ambiri?

Nthawi zambiri tinaliuzidwa: "Mukamadya maswiti nthawi zonse - mudzadwala matenda ashuga." Koma osati mano okoma omwe ali ndi matendawa, ndipo matendawa sawaopseza okonda makeke ndi chokoleti. Zoyambitsa zenizeni za matenda sizikhala izi.

"Kuchokera pa zotsekemera padzawoneka shuga." Oposa theka la anthu padziko lapansi ali ndi chidaliro pamawu awa. Tithamangira kukondweretsa dzino lokoma, chifukwa kungogwiritsa ntchito shuga nthawi zonse sikumabweretsa shuga mellitus.

Kodi pali kulumikizana pakati pa shuga komanso mtundu wachiwiri wa shuga?

Mwazi ndi shuga zomwe timadya ndi malingaliro osiyanasiyana.

Mwazi wamagazi ndiye shuga wosavuta kwambiri pofotokoza za mankhwala. Shuga amalowa m'matupi athu motsogozedwa ndi wowuma ndipo pambuyo poti wasweka kukhala shuga. Mluza umalowa m'magazi ndipo umalowetsa ziwalo zonse zamkati. Munthu akakhala wathanzi, shuga m'magazi ake nthawi zonse amakhala m'magazi abwinobwino. Ngati chizindikirochi ndichokwera, zimatanthawuza kuti munthu ali ndi matenda ashuga kapena adya kumene maswiti. Poterepa, kulumpha mu shuga sikutenga. Insulin imasinthiratu chizindikiro ichi. Chifukwa chake, kuyambitsa kudya maswiti sikungayambitse matenda ashuga.

Funso lina ndilo maswiti ndi shuga - zakudya zopatsa mphamvu kwambiri. Popeza moyo wathu wongokhala komanso kudya pang'ono, dzino lotsekemera limatha kunenepa kwambiri. Koma itha kuyambitsa matenda ashuga.

Chifukwa chake, shuga wambiri, ngakhale mwanjira ina, amathandizira kuyambika kwa matenda ashuga.

Kodi anthu odwala matenda ashuga amatha kudya maswiti?

M'mbuyomu, zinthu zofananira sizinaperekedwe ku zakudya za anthu odwala matenda ashuga, koma mankhwala amakono samayima ndipo ma regimens asintha. Kuti shuga yanu ikhale yolimba, tiyenera kudya 50% chakudya tsiku lililonse muzakudya zathu. Zakudya zamakono za odwala matenda ashuga zimakupatsani mwayi wokhala ndi shuga wamagazi pamlingo winawake. Komanso, zopatsa mphamvu zamagetsi ziyenera kukhala zovuta, osati zovuta kugaya.

Zomwe zimayambitsa matendawa

Monga mukuwonera, maswiti ambiri tsiku lililonse sagwira ntchitoyo mwachindunji. Koma imatha kudwala matendawa, kuyambitsa kunenepa kwambiri.

Kodi matenda angayambike ngati munthu samadya maswiti konse? Kalanga, zitha, ndipo mwachangu. Ziribe kanthu mtundu wa chakudya chomwe chinayambitsa kunenepa kwambiri. Itha kukhala chokoleti, kapena kudula. Mulimonsemo, kuchuluka kwa chakudya chambiri kumabweretsa matendawa.

Zabodza pa maswiti

Kodi ndizotheka kukhala ndi matenda ashuga ngati mumasiya shuga ndikupita kumalo olowa shuga? Ambiri makamaka m'malo mwa granated shuga amayamba kugwiritsa ntchito zotsekemera. Tikukutsimikizirani kuti malonda awa amakhala ndi vuto, ngati sichoncho ndi kapamba, ndiye ziwalo zina. Chifukwa chake, ndibwino kuti musamadye kwambiri ndi shuga.

Ngati pali maswiti ochulukirapo kwa anthu omwe safuna kudzaza, palibe chomwe chidzachitike. Awa si mawu olondola, chifukwa palinso matenda amtundu 1, omwe amakhudzidwa nthawi zambiri ndi anthu omwe timawatcha kuti owonda. Izi zimachokera ku cholowa chamabadwa. Kupatula apo, palibe amene amadziwa ngati mungakhale ndi matenda ashuga m'banja lanu.

Zipatso si maswiti, simungathe kuzichepetsa. M'malo mwake, zipatso zotsekemera zimakhala ndi zopatsa mphamvu zochuluka, kotero kuchuluka kwake kuyenera kukhala kochepa kuti asamachulukitse kulemera.

Uchi ndi chinthu chachilengedwe chomwe chimatha kudya china chilichonse. Tsoka ilo, uchi, monga shuga, umakhala ndi zopatsa mphamvu zambiri, kotero kugwiritsa ntchito pafupipafupi kumapangitsanso kunenepa kwambiri.

Chifukwa chake, maswiti sindiwo amayambitsa matendawa, koma angayambire molakwika kukula kwa matendawa, kotero kuchuluka kwawo kuyenera kukhala kochepa mu chakudya chanu.

Mwa kuwonekera batani la Kutumiza, mumavomereza mfundo zachinsinsi zachinsinsi ndikupereka chilolezo chanu pakusintha kwazinthu zanu pazogwirizana ndi zolinga zomwe zafotokozedwazo.

Kodi matenda ashuga ndi chiani?

Matenda a shuga amapezeka pamene thupi lanu silingathenso kuwongolera shuga.

Izi zitha kuchitika pamene kapamba wanu amasiya kupanga insulin yokwanira, pamene maselo anu amayamba kutsutsana ndi insulin yopangidwa, kapena ikachitika nthawi imodzi (1).

Insulin ndi mahomoni ofunikira kusunthira shuga kuchoka m'magazi kupita ku maselo anu, chifukwa chake kupanga mosakwanira kwa insulin kapena kukana insulini kungayambitse shuga yambiri yamagazi.

Kuthamanga kwambiri kwa magazi kwa nthawi yayitali kumatha kubweretsa zovuta, monga chiwopsezo chowonjezereka cha matenda amtima, komanso kuwonongeka kwa mitsempha ndi impso, motero ndikofunikira kuti muzitha kuyang'anira (2).

Pali mitundu iwiri yayikulu ya matenda ashuga, iliyonse yomwe ili ndi chifukwa chosiyana:

Mtundu 1: Amachitika pamene chitetezo chanu cha mthupi chimatsutsa kapamba wanu, ndikuwononga kuthekera kwake kopanga insulini.
Mtundu 2: Zimachitika pamene kapamba wako amasiya kupanga insulin yokwanira, pamene maselo a thupi lanu salabadiranso insulin yomwe amatulutsa, kapena onse.

Type 1 shuga mellitus ndi osowa kwambiri, makamaka amtundu wamtundu, ndipo amapanga 5-10% yokha mwa matenda onse a shuga mellitus (3).

Mtundu wachiwiri wa matenda ashuga, womwe uzikhala mutuwu, umaposa 90% ya matenda ashuga komanso amayamba chifukwa cha zakudya komanso moyo (4).

Matenda a 2 a shuga ndi mtundu wofala kwambiri wa matenda ashuga. Matendawa amapezeka pamene thupi lanu laleka kupanga insulini yokwanira kapena maselo atayamba kugonjera insulini yopanga, yomwe imawonjezera kuchuluka kwa shuga m'magazi.

Kodi shuga imapangidwa motani?

Anthu ambiri akamalankhula za shuga, amatanthauza sucrose kapena shuga a tebulo, omwe amapangidwa kuchokera ku beets kapena nzimbe.

Sucrose imakhala molekyu imodzi ya glucose ndi molekyu imodzi ya fructose yolumikizidwa limodzi.

Mukamadya sucrose, mamolekyulu a glucose ndi fructose amalekanitsidwa ndi ma enzymes omwe amapezeka m'matumbo aang'ono musanalowe m'magazi anu (5).

Izi zimakweza shuga m'magazi ndipo zimasainira kapamba wanu kuti amasule insulin. Insulin imasinthira shuga kuchokera m'magazi kupita m'maselo anu, momwe amatha kupangidwira mphamvu.

Ngakhale kuti fructose yocheperako imatha kuyatsidwa ndi maselo ndikugwiritsa ntchito mphamvu, ambiri amasamutsidwa ku chiwindi chanu, komwe amasinthidwa ndi glucose yamafuta kapena mafuta osungira (6).

Popeza kuti fructose imatha kusinthidwa kukhala mafuta, kuchuluka kwake kumapangitsa kuti triglycerides iwonjezeke, zomwe zingapangitse chiopsezo chokhala ndi matenda amtima komanso matenda amafuta a chiwindi (7, 8).

Fructose metabolism imakweza milingo ya uric acid. Ngati makristalo a uric acid awa atakhazikika m'matumbo anu, vuto lopweteka lomwe limadziwika kuti gout limatha (9).

Ngati mumadya shuga wambiri kuposa momwe thupi lanu lingagwiritsire ntchito mphamvu, zochulukazo zimasinthidwa kukhala mafuta acids ndipo zimasungidwa ngati mafuta.

Shuga wa shuga amagwiritsidwa ntchito kwambiri ndi thupi lanu kupanga mphamvu, ndipo fructose amalowa m'chiwindi chanu kuti asanduke shuga kapena mafuta. Kudya kwambiri kwa fructose kumalumikizidwa ndi ma triglycerides okwera, matenda a chiwindi chamafuta, komanso gout.

Kodi kumwa shuga kumawonjezera mwayi wanga wokhala ndi matenda ashuga?

Kafukufuku wambiri wawonetsa kuti anthu omwe amamwa zakumwa zotsekemera za shuga nthawi zonse amakhala ndi chiopsezo cha 25% cha matenda ashuga (10).

M'malo mwake, kumwa mowa umodzi wotsekemera shuga patsiku kumakulitsa chiopsezo ndi 13%, mosasamala kanthu za kuchuluka kwa kulemera kumene izi zingayambitse (11).

Kuphatikiza apo, mayiko omwe ali ndi shuga wambiri amapezekanso ndi mitundu iwiri ya matenda ashuga, pomwe mitengo yotsika kwambiri imakhala ndi ziwonetsero zotsika kwambiri za matendawa (12).

Kulumikizana pakati pakumwa shuga ndi chitukuko cha matenda a shuga kumapitirirabe ngakhale pakulamulira kuchuluka kwa kalori, kulemera kwa thupi, kumwa mowa komanso kuchita masewera olimbitsa thupi (13).

Ngakhale maphunziro awa satsimikizira kuti shuga amayambitsa matenda ashuga, mayanjano ndi olimba.

Ofufuzawo ambiri amakhulupirira kuti kudya zakudya zokhala ndi shuga kumawonjezera mwayi wanu wokhala ndi matenda ashuga, mwachindunji komanso osadziwika.

Izi zitha kuwonjezera chiwopsezo chanu chifukwa cha zotsatira za chiwindi cha chiwindi chanu, kuphatikizapo kukula kwa matenda a chiwindi, mafuta, komanso kukana kwa insulin (9, 14, 15).

Izi zimapangitsa kubzala insulin yachilendo komanso kupangitsa kuti matenda ashuga a 2 akhale oopsa (14, 16).

Kudya shuga wambiri kumathandizanso kuti tisadwale matenda ashuga, kumapangitsa kuti mukhale ndi thupi lochulukirapo komanso mafuta ochulukirapo, omwe ali pachiwopsezo chotenga matenda a shuga mellitus (17).

Kuphatikiza apo, kafukufuku wazinyama akuwonetsa kuti kudya shuga wambiri kumatha kusokoneza chizindikiro cha leptin (mahomoni omwe amakuthandizani kuti mumve bwino), zomwe zimabweretsa kudya kwambiri komanso kunenepa kwambiri (18, 19).

Kuti muchepetse mavuto obwera chifukwa cha kudya kwambiri shuga, WHO imalimbikitsa kuti musapatsenso 10% ya zopatsa mphamvu zanu za tsiku ndi tsiku kuchokera ku shuga wowonjezera, omwe, mwachilengedwe chawo, kulibe zakudya (20).

Mashuga owonjezera, makamaka mu zakumwa zotsekemera, zimagwirizana kwambiri ndi kukula kwa matenda ashuga a mtundu 2. Izi mwina zimachitika chifukwa cha kuchuluka kwa shuga pach chiwindi chanu, komanso chifukwa chake kuwonda.

Mashuga achilengedwe alibe zotsatira zofananira.

Ngakhale kumwa kwambiri shuga wowonjezera kumalumikizidwa ndi chitukuko cha matenda a shuga, izi sizikugwirizana ndi mashuga achilengedwe (21).

Mashuga achilengedwe ndi shuga omwe amapezeka mu zipatso ndi ndiwo zamasamba ndipo sawonjezeredwa popanga kapena pokonza.

Popeza mitundu iyi ya shuga ilipo mu matrix a fiber fiber, madzi, ma antioxidants, ndi michere ina, imayamwa ndikuyamwa pang'onopang'ono ndipo siyipangitsa kuti ma spikes azikhala ndi shuga.

Zipatso ndi ndiwo zamasamba zilinso ndi shuga wochepa thupi polemera kuposa zakudya zambiri zomwe zimakonzedwa, zimapangitsa kuti azisavuta kudya.

Mwachitsanzo, pichesi imakhala ndi shuga pafupifupi 8% mwa kulemera, pomwe chokoleti cha Snickers chili ndi 50% ya shuga ndi kulemera (22, 23).

Ngakhale kafukufukuyu adasakanikirana, kafukufuku wina wapeza kuti kudya zosachepera kamodzi pa zipatso patsiku kumachepetsa mwayi wokhala ndi matenda ashuga ndi 7-13% poyerekeza ndi kusowa kwa zipatso (24, 25).

Nanga bwanji madzi a zipatso?

Kafukufuku pa funso loti kumwa zakumwa za zipatso 100% kumawonjezera mwayi wokhala ndi matenda ashuga kumapereka chidziwitso chosakanikirana.

Kafukufuku angapo apeza kulumikizana pakati pakumwa zakumwa za zipatso ndi chitukuko cha matenda a shuga, mwina chifukwa cha shuga wambiri mumadzimadzimadzimadzimadzimadzawo (26, 27).

Komabe, sikuti maphunziro onse omwe adabwereza izi chifukwa chake, maphunziro owonjezera amafunikira (28).

Nanga bwanji zotsekemera zachilengedwe?

Ngakhale zokometsera zachilengedwe, monga uchi, mapulo manyuchi kapena agave, zimapangidwa kuchokera kuzomera zachilengedwe, zimaphatikizidwa kwambiri ngati sucrose kapena shuga a tebulo.

Zakudya izi zimakhala ndi sucrose komanso fructose yambiri, ndipo zimatengedwa ngati magwero a shuga owonjezera mukamagwiritsa ntchito kuphika.

Chifukwa chake, zimayenera kudyedwa pang'ono, monga shuga wowonjezera - mwanjira yoyenera, ziyenera kukhala zosakwana 10% zama calorie anu a tsiku ndi tsiku (29).

Ngakhale shuga wowonjezeredwa amakhudzana kwambiri ndi chitukuko cha matenda a shuga, matendawa omwe amapezeka mu zipatso ndi ndiwo zamasamba alibe mphamvu.

Kodi zotsekemera zamagetsi zimachulukitsa chiopsezo cha matenda ashuga?

Zokometsera zopanga ndizopanga, zotsekemera zokoma zomwe sizingapangidwe ndi anthu kuti zipange mphamvu. Chifukwa chake, zimapereka kukoma kokoma popanda kalori.

Ngakhale zokometsera zokopa sizichulukitsa shuga m'magazi, zimaphatikizidwa ndi chitukuko cha insulin komanso mtundu wa matenda ashuga 2 (mellitus).

Kumangodya kamodzi pa kaboni kamodzi patsiku kumalumikizidwa ndi 25-67% yowonjezera chiopsezo chokhala ndi matenda a shuga 2 poyerekeza ndi kumwa zakumwa zoziziritsa kukhosi zomwe zimapezeka mu carbon (11, 30).

Sizikudziwika chifukwa chake anthu okometsera mankhwala okoma amaonjezera chiopsezo cha matenda ashuga, koma pali malingaliro ambiri.

Chiphunzitso chimodzi ndichakuti zakudya zotsekemera zomwe zimapangidwa mwakulitsa zimachulukitsa kulakalaka kwa zakudya zomwe zimakhala ndi shuga, zomwe zimayambitsa kudya kwambiri shuga ndikuwonjezera thupi, zomwe zimawonjezera chiopsezo cha matenda a shuga (31).

Chiphunzitso chinanso ndichakuti zokometsera zamagetsi zimasokoneza mphamvu ya thupi lanu kulipira bwino ma calorie omwe amadyeka ndi shuga, chifukwa ubongo wanu umagwirizanitsa kukoma ndi zero zopatsa mphamvu (32).

Kafukufuku wina wasonyeza kuti zotsekemera zomwe zimapangidwa zimatha kusintha mtundu ndi kuchuluka kwa mabakiteriya omwe amakhala m'matumbo anu, zomwe zimatha kupangitsa kuti shuga asamavutike, kulemera, komanso matenda oopsa a shuga.

Ngakhale pali mgwirizano wotsimikizika pakati pa okometsera okonda ndi matenda ashuga, kafukufuku wowonjezereka amafunikira kuti amvetsetse momwe amagwirizanirana.

Ngakhale zakudya ndi zakumwa zotsekemera ndi zotsekemera zokoma sizikhala zopanda shuga ndipo zimakhala ndi zopatsa mphamvu zochepa kuposa zakudya zowonjezera shuga, zimagwirizananso ndi shuga. Kuti mumvetsetse chifukwa chake izi zimachitika, kufufuza zambiri kumafunikira.

Zina zomwe zili pachiwopsezo cha matenda ashuga

Ngakhale kumwa shuga wambiri wowonjezereka kumalumikizidwa ndi chiwopsezo chokhala ndi matenda a shuga, zina zambiri zimathandizanso kwambiri:

Kulemera kwa thupi: Kafukufuku akuwonetsa kuti kunenepa kwambiri ndi chimodzi mwazinthu zazikulu zowopsa zomwe zingayambitse matenda a shuga a 2, koma kuchepa kwa thupi ndi 5-10% kokha komwe kumachepetsa chiopsezo (34).
Zochita zolimbitsa thupi: Anthu omwe amakhala ndi moyo wongokhala mwina atha kukhala wofanana ndi matenda ashuga amtundu wa 2 ngati omwe ali otakataka. Mphindi 150 zokha pa sabata la zochita zolimbitsa thupi zitha kuchepetsa ngozi (35, 36).
Kusuta: Kusuta ndudu 20 kapena kupitilira apo patsiku kuposa kuchuluka kwa chiwopsezo chanu chokhala ndi matenda ashuga, koma kusiya kusuta kumachepetsa chiopsezo mpaka pafupifupi (1).
Gona apnea: Kugona tulo, mkhalidwe womwe kupuma kumakhala kovuta usiku ndi chiopsezo chapadera cha matenda ashuga (38, 39).
Mitundu: Kuopsa kokhala ndi matenda a shuga a 2 ndi 40% ngati kholo lanu lili ndi matendawa ndipo pafupifupi 70% ngati makolo onse akudwala (40).

Ngakhale kudya shuga kungawononge chiopsezo chanu chokhala ndi matenda ashuga, sikuti ndi chinthu chokhacho chomwe chikuthandizira matendawa. Zakudya, moyo ndi majini zimathandizanso.

Momwe mungadyere kuti muchepetse chiopsezo chanu cha matenda a shuga

Kuphatikiza pa kuchepetsa kudya kwambiri shuga, pali zosintha zina zambiri zomwe mungadye kuti muchepetse chiopsezo chodwala matenda ashuga:

Muzidya zakudya zonse: Zakudya zokhala ndi mtedza, zipatso, ndiwo zamasamba, ndi tirigu wathunthu zimaphatikizidwa ndi chiopsezo chochepa chokhala ndi matenda a shuga (36, 41, 42).
Imwani khofi: Kumwa khofi kumatha kuchepetsa mwayi wanu wokhala ndi matenda ashuga a 2. Kapu iliyonse ya khofi yomwe imamwa tsiku lililonse imalumikizidwa ndi kuchepetsa 7% pangozi ya matenda ashuga (43).
Idyani zamasamba obiriwira: Chakudya chomwe chimakhala ndi masamba obiriwira ochepa chimalumikizidwa ndikuchepetsa 14% pachiwopsezo cha kukhala ndi matenda ashuga (44).
Imwani mowa wambiri: Kumwa kwambiri zakumwa zoledzeretsa zokwanira anayi patsiku kumayenderana ndi ngozi yochepera 30% yokhala ndi matenda a shuga poyerekeza ndi kupewa kumwa kwambiri kapena kumwa mopitirira muyeso (45).

* 1 chakumwa choledzeretsa (chakumwa) = 1 chikho cha 40% vodika kapena cognac (40 ml), kapu imodzi ya 12% vinyo (150 ml), kapu imodzi ya zakumwa 7% za malt (230 ml) kapena kapu imodzi ya mowa 5% (350 ml) .

Ngati ndizovuta m'maganizo kuti muchepetse kuchuluka kwa shuga wowonjezereka, mutha kuyamba pochepetsa kudya zakumwa zokhala ndi shuga, zomwe ndizomwe zimapangitsa kwambiri shuga (46).

Kusintha kwakung'ono kumeneku kumatha kukhala ndi vuto lalikulu.

Werengani malembedwe azakudya mosamala, popeza pali mitundu yoposa 50 ya shuga yomwe imagwiritsidwa ntchito mu chakudya.

Mwamwayi, pali njira zambiri zochepetsera kudya kwanu shuga mukadali ndi zakudya zosangalatsa komanso zopatsa thanzi, chifukwa chake simuyenera kumva kuti mulibe kanthu.

Kuchepetsa kuchuluka kwa shuga womwe umamwetsa, komanso kudya zakudya zabwino zambiri, masamba ndi khofi wokhala ndi mowa wokwanira kumachepetsa chiopsezo cha matenda a shuga.