Momwe mungapangire matenda a shuga

Ngati simukudwala matenda ashuga, ndiye, monga anthu ambiri, mwina samadera nkhawa kwambiri chizindikiro chazempilo monga shuga. Ndipo mudzakhala odabwitsidwa kudziwa kuti kudya zopanda malire zomwe zimachulukitsa shuga kumawonjezera chiopsezo cha matenda amtima, ngakhale mwa anthu athanzi. Kupatula apo, izi zimabweretsa kuwonongeka kwa mitsempha yamagazi ndi cholesterol yayikulu. Pazifukwa zomwezi, kukumbukira kumakulirakulira komanso chiopsezo chokhala ndi khansa chikuchulukirachulukira. Zomwe apeza posachedwa zamankhwala zimatilola kuwona bwino zomwe timadya. Mwamwayi, zovuta zonse pamwambazi sizichitika usiku umodzi, kotero ngakhale kusintha pang'ono pazakudya zanu zamasiku ano kudzakuthandizani kuteteza thanzi lanu. Komanso, mudzakhala ndi mphamvu komanso mphamvu zambiri.

Pang'onopang'ono kusintha momwe mumaonera kukhala wathanzi, mudzakhala ndi thanzi, thanzi labwino komanso ... mawonekedwe ochepa.

Koma mumafuna maswiti

Ngati mukufuna kudya mwachangu, muyenera kupeza chokoleti, bun, kapena makeke. Ndipo izi ndizomveka. Zakudya zotsekemera zimapakidwa mwachangu, ndipo glucose yemwe ali nawo amalowa mwachindunji m'magazi. Zotsatira zake, mumadzimva nokha mukukwera. Komabe, vutoli silikhala lalitali kwambiri, posachedwa mumva kutopa kwambiri kuposa kale, ndipo mudzakhalanso ndi chidwi chofuna kudya china chake, ngakhale chakudya chamadzulo chisanafike. Tsoka ilo, zakudya zathu zili ndi maswiti, zomwe zimatsogolera ku shuga m'magazi. Ndizosadabwitsa kuti chifukwa cha "mphamvu zotere" sitimva osangalala monga momwe tikadafunira. Kuphatikiza apo, mphamvu zakuchulukirazi zimasinthidwa ndikutha mphamvu ndi kusasangalala. Zachidziwikire, chifukwa chachikulu chomwe sitiri osasangalala ndi chiwerengero chathu chagona kuti timadya kwambiri ndikuyenda pang'ono. Koma ndendende kusintha kwamphamvu kwa shuga m'magazi komwe kumakhala poyambira kwamatenda a metabolic, komwe kumayambitsa makilogalamu osafunikira.

Ngakhale atalandira kuchuluka kwa glucose pambuyo podya chakudya chamtima, thupi lathu limatha kumasintha mopanda shuga m'mahora ochepa chabe. Ndi mwa anthu omwe ali ndi mitundu yotsogola yokha pomwe mitengo imeneyi imakhala yokwera nthawi yayitali. Chifukwa chake, kwa zaka zambiri, madokotala amakhulupirira molakwika kuti odwala okha omwe ali ndi matenda ashuga ayenera kuwunika kudya maswiti. Umboni watsopano ukusonyeza kuti kusintha kwamwadzidzidzi m'magazi pambuyo paphwando lochuluka kumayamba kuvulaza ngakhale wathanzi, ngakhale iwo eni satsata matenda ashuga. Kodi pali njira iliyonse yosinthira izi? Inde mutha kutero.

Yankho la "Wowawitsa" ku vuto "lokoma"

Pali chinthu china chosavuta koma chozizwitsa chomwe chili chothandiza kwambiri polimbana ndi kusinthasintha kwadzidzidzi m'magazi a shuga. Izi, musadabwe, ndi viniga wamba patebulo. Acetic acid, yomwe ndi gawo la viniga palokha, komanso ma pickles ndi marinade, ili ndi katundu wodabwitsa. Asayansi adachita kafukufuku, omwe m'mawa uliwonse m'mawa uliwonse amadya bagel ndi batala m'mawa (ichi ndi chakudya chokhala ndi GI yayikulu) ndikuwatsuka ndi kapu ya mandimu a lalanje. Pasanathe ola limodzi, shuga m'magazi awo anakwera kwambiri. Mu gawo lachiwiri la mayesolo, supuni ya viniga ya apulo cider (yotsekemera kuti iphunzitse kukoma) idaphatikizidwa m'mawa womwewo. Poterepa, shuga wamagazi anali otsikirako kawiri. Kenako kuyesanso komweko kunachitika ndi chakudya cha denser - nkhuku yokhala ndi mpunga, ndipo zotulukapo zake zinali zofananira: viniga ikawonjezeredwa m'mbale, kuchuluka kwa shuga m'maphunziro onse omwe amaphunzira nawo kudatha. Kodi chinsinsi cha metamorphosis ndi chiyani? Asayansi amati viniga imalepheretsa kuwonongeka kwa ma cell a polysaccharide ndi ma mamolekyamu a shuga pogwiritsa ntchito michere ya m'mimba, chifukwa chomwe chimbudzi chimachedwa kwambiri, motero glucose amalowa m'magazi pang'onopang'ono.

Kutanthauzira kwina ndikuti asidi acetic amalowetsa chakudya m'mimba, amachepetsa kugaya. Kuphatikiza apo, acetic acid imathandizira kusintha kwa glucose kuchokera m'magazi kupita ku minofu, kuphatikiza mpaka kumisempha, komwe imadziunjikira, kotero kuti pambuyo pake imatha kudyedwa m'njira yamphamvu. Sizofunikira kwenikweni kuti momwe zochita za viniga zimapangidwira, chinthu chachikulu ndikuti zimagwira! Zomwe zimafunikira ndikungowonjezera viniga ku saladi kapena mbale ina. Madzi a mandimu amakhalanso ndi "acidic acid" othandizira kuchepetsa shuga.

Zidule zazing'ono

* M'malo mwa mayonesi, gwiritsani ntchito kuvala mpiru kwa saladi - mulinso viniga. Kuphatikiza apo, mpiru ndichabwino monga zokometsera za nyama, nkhuku ndi nyemba.

* Ikani zidutswa za nkhaka zowuma mu sangweji. Ndi viniga womwe umapatsa Marinade kukoma wowawasa.

* M'mitundu yojambulidwa, osati nkhaka zachikhalidwe zokha ndi tomato zomwe zili bwino, komanso kaloti, udzu winawake, kolifulawa, broccoli, tsabola wofiira ndi wobiriwira. Mukakhala mu malo odyera achi Japan, samalani ndi lubani - masamba osankhidwa, monga radishes.

* Kuthira madzi kuchokera pansi pa masamba owuma ndi zinyalala zopanda tanthauzo! Zowonadi, mu brine, mutha kusenda bwino nyama kapena nsomba, makamaka ngati mumawonjezera mafuta pang'ono azitona ndi zitsamba zatsopano zosankhidwa.

* Idyani sauerkraut yambiri. Chachikulu ndikuti siziyenera kukhala zamchere kwambiri.

* Thirani nsomba ndi nsomba zam'nyanja zokhala ndi madzi a mandimu atsopano. Madzi a mandimu amapereka kukoma kwa zokometsera kwa soups, stews, supu zamasamba, mpunga ndi nkhuku. Kuti musinthe, yesani kukonkha zakudya zopangidwa ndi mandimu a mandimu.

* Idyani zipatso za zipatso nthawi zambiri, monga zipatso. Simuyenera kuchita kukhala katswiri kuti muwone kukoma kwa chipatso ichi kuti chili ndi asidi wambiri.

* Mumakonda yisiti. Mothandizidwa ndi yisiti ya acidic poyesa, lactic acid imamasulidwa, yomwe pakuchita kwake siyosiyana kwambiri ndi acetic. Zimakhalanso ndi zopindulitsa pa shuga.

* Kuphika ndi vinyo. Ilinso ndi acidity ndipo imapereka kukoma kosangalatsa kwa soseji, soups, fries ndi mbale zam'madzi. Chimodzi mwazophweka kwambiri ndi nsomba mu vinyo. Sauté adyo m'mafuta a maolivi, onjezerani vinyo pang'ono. Ikani nsomba ndikuwuthira pamoto wochepa. Kuwaza ndi mandimu kumapeto kwake.

* Chakudya chamadzulo sikulakwa kumwa vinyo. Kumwa mowa wambiri - galasi tsiku limodzi kwa akazi ndipo osaposa magalasi awiri kwa amuna - amathandizira kukhala ndi insulin yayitali m'magazi, yomwe imachepetsa kwambiri matenda a shuga.

Njira 7 Zosinthira Matenda a Magazi

1. Sankhani zakudya zomwe zimatenga nthawi yayitali kuti zigaye. Mankhwala akamagwidwa mwachangu, akukulira glycemic index (GI), chizindikiritso chomwechi chomwe chiyenera kukumbukiridwa mukamadya zakudya zomwe zili ndi zakudya zamagulu ambiri. Zakudya za GI zapamwamba kwambiri (phala la mpunga, mbatata, buledi woyera) zimawonjezera shuga m'magazi. Kusintha kwawo kwa glucose kumakhala kangapo kuposa zopangidwa ndi GI yochepa - kabichi, bowa, barele.

2.Konda zokolola zonse. Amakhala ndi ulusi wambiri, motero, timayidaya pang'onopang'ono. Yesani kuwaphatikiza muzakudya zanu katatu patsiku - kudya koteroko kumathandiza kupewa matenda a mtima ndi shuga.

3. Idyani zamasamba ndi zipatso. Amakhala ochepa m'mabotolo, koma mavitamini ambiri, mchere, fiber ndi ma antioxidants. Onjezani zipatso ndi ndiwo zamasamba m'zakudya zopatsa thanzi. Izi zikuthandizani kuti muzikhala ndi zakudya komanso muzikhala shuga.

4. Palibe chakudya chomwe chimayenera kupita popanda mapuloteni. Pulogalamuyo payokha, mapuloteniwo samachepetsa chakudya cha glycemic, koma imakwaniritsa njala, potero imaletsa kudya kwambiri komanso kupanga mapaundi owonjezera.

5. Chepetsani kudya kwanu "zoyipa", zodzaza mafuta. Awa ndi adani enieni a zakudya zopatsa thanzi. Mothandizidwa ndi thupi, thupi siligwira bwino kwambiri pakuwongolera ma spikes a magazi. Yesani kulowetsa m'malo ena ndi mafuta osakwaniritsidwa, omwe amachepetsa index ya mbale yonse.

6. Dulani ma servings. Popeza izi sizambiri za zakudya zomwe zimakhala ndi zakudya zamagulu amkati komanso dzuwa, koma za zakudya pazambiri, nayi mfundo kwa inu: samalirani ma servings, ngakhale mutamadya zakudya zomwe zili ndi GI yotsika.

7. Yang'anirani zinthu zogulitsa wowawasa. Uku ndi mtundu wotsutsana ndi maswiti, amakupatsani mwayi kuti muchepetse kusinthasintha kowopsa m'magazi a magazi mutatha kudya.

Kodi simunawerenge Telegraph yathu? Koma pachabe! Amvera

Momwe mungapangire matenda a shuga

Zithandizo zambiri za anthu ndi njira zomwe zingathandize ndizowonekeratu komanso zosavuta kuchita. Komabe, ena a iwo angakudabwitseni, makamaka ngati muli m'gulu la omwe amakhulupirira kuti kuwongolera kuchuluka kwa shuga m'magazi ndikosavuta panthawi yovuta.

Nthawi zina, kusintha kwakang'ono kokha pakudya, pulogalamu yochita masewera olimbitsa thupi, ndi magonedwe angakwanitse. Tiyeni tiwone momwe tingachepetsere shuga wamwazi ndi kuusunga mofulumira, osagwiritsa ntchito mankhwala osokoneza bongo.

Kanani malonda omalizidwa. Zakudya zotupa

Chakudya chochepetsa shuga sichinthu chovuta, koma ndichimodzi mwazinthu zazikulu. Simuyenera kuchita kusiyiratu chakudya ndi maswiti, muyenera kungokhala osamala komanso kusankha zakudya zabwino, zopatsa thanzi. Onjezani zakudya zopezeka ndi mapuloteni, fiber, ndi mafuta athanzi muzakudya zilizonse. Izi zikuthandizani kukhazikika kwa shuga m'magazi anu, makamaka ngati mumadya chakudya (monga masamba otentha monga mbatata, zipatso, ndi mbewu). Kuphatikiza kwa mapuloteni, mafuta ndi utsi kumachepetsa kuthamangitsidwa kwa shuga m'magazi, kumathandizira kuti azilakalaka kudya, komanso kumathandizanso kugaya chakudya komanso kagayidwe.

Magazi amachepetsa zakudya

• Mapuloteni: nsomba, mazira, ng'ombe kapena nyama yamkaka, zinthu zamkaka (monga yogati, kefir ndi tchizi), komanso nkhuku.
• Mafuta opatsa thanzi: kokonati wothinidwa ozizira ndi mafuta a maolivi, mtedza ndi mbewu (mwachitsanzo ma amondi, chia, hemp ndi mbewu za fulakisi), avocados. Mafuta a kokonati, madzi ochokera mkaka wa buffalo ndi batala ndi zinthu zabwino kwambiri zamafuta m'mutu mwathu, zomwe, mwa zinthu zina, zimathandizanso kuchepetsa shuga m'magazi ndikupatsanso mbale zosiyanitsira zosiyanasiyana.
• Zakudya zokhala ndi CHIKWANGWANI: masamba abwino, zipatso (osati timadziti), nyemba ndi nthenga zotumphuka, ndi mbewu. Zakudya zambiri zimakongoletsedwa bwino ndi artichok, masamba a masamba, mbewu za chia, mbewu za fulakesi, maapulo, nthanga za maungu, maamondi, mapeyala ndi mbatata zokoma.
• Malinga ndi magazini ya matenda ashuga, viniga ya apulosi, sinamoni, tiyi wobiriwira, tiyi wazitsamba, zitsamba zatsopano ndi zonunkhira ndi zina mwa zakudya zomwe zimachepetsa shuga.

1. Sankhani carbs yoyenera ndi maswiti

   Mosakayikira, maswiti amtundu uliwonse amadzutsa shuga wamagazi, komabe, zina mwazomwe zimachokera zimakhudza kuchuluka kwa glucose kuposa ena. Kugwiritsa ntchito mwanzeru magwero athanzi, achilengedwe / osakhazikika muzakudya (mwachitsanzo uchi ndi zipatso) kumakhala ndi zotsatira zochepa pa shuga wamagazi kuposa kugwiritsa ntchito shuga woyengedwa (mwachitsanzo, nzimbe zoyera ndi zinthu zoyengedwa zopangidwa pogwiritsa ntchito ufa wa tirigu wosakanizidwa).

   Phunzirani mosamala zolembera zamtunduwu, zina mwa izo sizingakhale zoyamba kuzindikiridwa.

   • Pewani zakudya zopangidwa ndi ufa woyengedwa (wotchedwanso ufa wa tirigu kapena "wobwezeretsedwanso") ndi mitundu monga sucrose / beet juice, shuga, nzimbe, fructose chimanga cha fructose ndi madzi a chimanga a dextrose.
   • M'malo mwake, sankhani zotsekemera zachilengedwe monga uchi waiwisi, organic stevia, madeti, mapulo manyumwa ndiiwisi yaiwisi.
   • Ndikofunikira kuyang'anira kukula kwake. Patsikulo, osadya zoposa supuni 1-3 za zotsekemera (ngakhale zachilengedwe).
   • Zinthu zopangidwa ndi ufa wa chimanga, yesetsani kusankha zomwe zimapangidwa kuchokera ku chimanga chonse, chifukwa siziyambitsa kulumpha m'magazi a shuga. Pogwiritsa ntchito ufa, onetsetsani kuti ndi zana la tirigu. Muthanso kugwiritsa ntchito ufa wa kokonati kapena almond.
   • Paz zakumwa, sankhani madzi opanda kanthu, seltzer, tiyi wazitsamba, tiyi wakuda ndi khofi. Osamagwiritsa ntchito zakumwa za khofi, osapitilira makapu amodzi kapena awiri patsiku.
   • Kumbukirani kuti mowa umathanso kukweza shuga m'magazi, makamaka zotsekemera, zakumwa zoziziritsa kukhosi, zosefera zopangidwa pogwiritsa ntchito timadziti ndi madzi, ma cider.

   Chitani masewera olimbitsa thupi pafupipafupi

   Mwinanso mumadziwa zabwino zosewera. Malinga ndi International Diabetes Association, kuchita masewera olimbitsa thupi kumayendetsa shuga m'magazi m'njira zingapo. Kuchita masewera olimbitsa thupi kwakanthawi kumathandizira maselo mum minofu kudya glucose yambiri kuti ayigwiritse ntchito kuti abwezeretse mphamvu ndi minofu, zomwe zimapangitsa kutsika kwa magazi. Kuchita masewera olimbitsa thupi kwa nthawi yayitali kumapangitsanso kuti maselo azikhudzana kwambiri ndi insulin komanso amathandizira kupewa kukana.

   30-60 mphindi zolimbitsa thupi tsiku lililonse (kapena pafupifupi tsiku lililonse) (monga kuthamanga, kupalasa njinga, kusambira komanso kukweza thupi) ndi njira yosavuta yochepetsera kutupa, kuwongolera kupsinjika, kusintha chitetezo chokwanira komanso kusasinthasintha kwa mphamvu ya thupi. Kuzindikira kuchuluka kwa insulini, motero, maselo amagwiritsa ntchito bwino insulini yonse yomwe amapeza.

   Lamulirani kupsinjika kwanu

   Kuchuluka kwa nkhawa kwambiri kungayambitse shuga wamagazi ambiri, chifukwa amathandizira kupanga cortisol, mahomoni opsinjika. Kupsinjika kumayambitsa kuzungulira koipa kwa mahomoni kwa anthu ambiri. Kupsinjika sikumangotengera chifukwa cha kuchuluka kwa cortisol, komanso chifukwa, tikapanikizika, timatha kudya china “chokoma” (chomwe nthawi zambiri chimakhala ndi shuga woyengedwa komanso zinthu zina zomwe zimayambitsa kutupa) ndipo Nthawi zambiri amakumana ndi mavuto ndi kugona.

   Kupsinjika kwakukulu kumachepetsa mwayi woti munthu apitilize kudzisamalira yekha ndikukhala ndi moyo wathanzi, womwe umamupatsa mwayi wokhala ndi shuga. Mwachitsanzo, zizolowezi zofala za anthu omwe ali ndi nkhawa yayikulu ndikudumpha magwiridwe antchito ndi kumwa mowa mwauchidakwa ndi khofi. Zizolowezi zowonongekazi zimangokulitsa kupsinjika, ndipo limodzi nawo mulingo wa shuga m'magazi. Sichinsinsi kuti anthu odwala matenda ashuga kapena matenda amtima, komanso anthu onenepa kwambiri komanso onenepa kwambiri amakonda kukangamira pazovuta ndipo sangathe kuthyola bwalo loipa ndikuyamba kukhala ndi zizolowezi zabwino.

   Aliyense wa ife amakumana ndi mavuto nthawi ndi nthawi. Mungathane bwanji ndi izi? Kafukufuku akuwonetsa kuti kupatsanso nkhawa kwachilengedwe kumaphatikizapo masewera olimbitsa thupi, yoga, kusinkhasinkha komanso kugwiritsa ntchito mafuta ofunikira (monga mafuta a lavenda, rose, ndi lubani. Komanso yesani kukhala ndi nthawi yochulukirapo panja, kucheza ndi anthu ndikupereka chidwi chochulukirapo kwa abwenzi ndi abale.

   Pumulani mokwanira

   Kuti mukhale athanzi, ndikofunikira kupuma mokwanira.Malinga ndi Centers for Disease Control and Prevention, pafupifupi 35 peresenti ya anthu aku America amagona osakwana maola 7- 7 - mulingo wovomerezeka - womwe umawonjezera chiopsezo chokhala ndi zovuta zaumoyo, kuphatikizapo matenda ashuga amtundu wa 2. Kusowa tulo kumayambitsa nkhawa komanso kulakalaka, zomwe zimapangitsa kuti zikhale zovuta kwambiri kukana chakudya chotsekemera kapena chowononga, komanso kumwa kwambiri khofi.

   Kugona ndi kagayidwe kachakudya kolumikizidwa. Kafukufuku wasonyeza kuti kusokonekera kwa ma biorhythms achilengedwe kumatha kuyambitsa kuchuluka kwa shuga, ndikuwonjezera mwayi wokhala ndi matenda ashuga. Kusowa tulo, kuda nkhawa komanso kugona nthawi yolakwika masana kumatha kuvulaza katulutsidwe ka insulin, ngakhale mutadya moyenera momwe mungathere.

   Yesani kugona maola 7-9 tsiku lililonse, ndipo ngati ndi kotheka, mudzuke osagwiritsa ntchito koloko ya alamu - izi zimathandizira kuti matenda azikhala mwamphamvu, kuchepetsa nkhawa ndi kusintha moyo wanu.

   

   Momwe thupi lathu limalamulira shuga

   Zomwe zimapangitsa kulumpha lakuthwa, komanso kupatuka kwa mulingo wamba, zimaphatikizapo:

   • prediabetes ndi matenda ashuga
   • Zakudya zopanda pake, zakudya zambiri, zotsekemera ndi zomalizidwa
   • kuperewera kwa zakudya m'thupi, kukana chakudya chimodzi kapena zingapo, zakudya zowonjezera komanso zachilendo
   • kukana chakudya usanaphunzire, zomwe zimabweretsa kuti thupi sililandira "mafuta" okwanira
   • kusowa tulo, kupsinjika kwa nthawi yayitali
   • Mimba (amayi atha kukhala pachiwopsezo chotenga matenda a shuga)
   • milandu ya insulin kukhudzana ndi shuga ndi achibale apamtima.

   Chakudya chopatsa thanzi ndichimodzi mwazinthu zomwe zimathandizira. Zinthu zomwe timadya titha kugawidwa m'magulu atatu: chakudya (shuga ndi wowuma), mapuloteni ndi mafuta. Mafuta samakhudza mwanjira iliyonse, chakudya cham'madzi ndipo, pamlingo wina, mapuloteni amatero. Zakudya zomanga thupi ndi mapuloteni amasinthidwa ndi thupi lathu kukhala glucose, yomwe imadyetsa maselo mphamvu yofunikira kuti thupi lathu ligwire ntchito.

   Insulin, mahomoni opangidwa ndi kapamba, amafunika popereka shuga m'maselo ndipo ndi ofunikira kwambiri pakukhazikitsa kuchuluka kwa shuga m'magazi. Tikamadya kena kalikonse kokhala ndi zakudya zama protein ndi mapuloteni ambiri, kuchuluka kwa shuga kumakwera, thupi limalandira chizindikiro choti tikufunika kuyamba kupanga insulini yambiri. Milingo ya insulin imakwera ndikugwa molingana ndi zomwe timadya, komanso mphamvu ya mahomoni ena, monga cortisol, mwachitsanzo.

   Mwa anthu omwe ali ndi matenda ashuga (onse oyamba ndi achiwiri), maselo amasiya kuyankha molondola ku insulini, chifukwa chomwe njira yomwe yalongosoledwa pamwambapa idasokonezeka. Pangiri pancreas imasiya kupanga kuchuluka kwa insulini, kapena maselo amasiya kuyankha kuchuluka kwa insulini (insulin kukana). Zikatero, kutsatira kwambiri moyo wathanzi ndikofunika kwambiri.

   Malinga ndi ukadaulo wofufuza zaumoyo wa mahomoni, mavuto amakuka ngati:

   • Kuchita bwino kwazomwe zimapangitsa insulin kutulutsidwa kumasokonezedwa. Makamaka, maselo a beta mu kapamba amasiya kuyankha kusintha kwamasamba amwazi nthawi zambiri, ndikupanga insulini yochepa kwambiri, ndikusiya shuga m'magazi.
   • kuchuluka kwa shuga m'magazi sikungongoleredwe, ndiye kuti "hyperglycemia" ndi "hypoglycemia" - kumawonjezereka kapena kuchepa kwa shuga. Zinthu zoterezi zimatha kubweretsa kukula kwa prediabetes, matenda ashuga ndi zina zokhudzana ndi thupi, monga kutopa, kutsekemera kwambiri, kuchuluka kwa mavuto, kuchepa kapena kuchuluka kwa thupi, kuwonongeka kwa dongosolo lamanjenje ndi neurosis.
   • Maselo amasiya kulandira mphamvu zokwanira chifukwa insulin sikuchitanso ntchito yawo yopereka shuga yokwanira kwa iwo. Nthawi yomweyo, kuchuluka kwa shuga m'magazi kumatha kukhalabe okwera, ndikuwononga impso, mtima, mitsempha ndi mitsempha, zomwe zimakhudza thupi lonse.

   Zomwe zimawoneka ngati zabwinobwino?

   Mlingo "wabwinobwino" umatengera mbiri yanu ya zamankhwala (mwachitsanzo, mudadwala kapena mudadwala matenda ashuga), omaliza kudya ndi kuchita masewera olimbitsa thupi. Amayezedwa m'miligamu ya shuga pa desilita imodzi ya magazi. Nthawi zambiri, miyezo imatengedwa m'mawa pamimba yopanda kanthu.

   Malinga ndi akatswiri, amaonedwa kuti ndi abwinobwino komanso athanzi:

   • 70-99 mg / dl (zosakwana 100 mg / dl), ngati muli athanzi (mulibe matenda ashuga), simunadye kalikonse kwa maola 8 apitawa ("anjala").
   • 140 mg / dl ngati ndinu athanzi ndipo mwadya chilichonse m'maola awiri apitawa.
   • Ngati muli ndi matenda ashuga, glucose wanu wothamanga amayeneranso kukhala pansi pa 100 mg / dl, omwe angafunike kuwongoleredwa ndi insulin. Malo othamanga a 70-130 mg / dl amadziwikanso kuti ndi amoyo.
   • Pamwamba pa 180 mg / dl ngati muli ndi matenda ashuga ndipo mwadya chilichonse m'maola awiri apitawa.
   • Ngati muli ndi matenda ashuga, yesani kusunga shuga wamagazi anu pa 100-140 mg / dl panthawi yomwe mukugona, ndi 100 mg / dl musanachite masewera olimbitsa thupi.

   Zizindikiro za shuga / shuga ochepa

   Popanda kuyesa, kupatuka kuchokera ku "chizolowezi" kumatha kutsimikizika ndi zizindikiro zingapo. Momwe mungawonetsetse kuti shuga ali m'malire abwino tsiku lonse? Zizindikiro zake zomwe siziyenera kunyalanyazidwa ndi izi:

   • Kutopa kapena matenda a kutopa kwambiri, kusowa mphamvu
   • Zakudya zopatsa mphamvu / zowonjezera zakudya
   • Udzu wambiri
   • Vibration / Kuchepetsa Thupi
   • Kukodza pafupipafupi
   • Kusintha kwa misempha, mantha
   • Masomphenya opanda pake, masomphenya opepuka
   • Kuchiritsa pang'onopang'ono kwa mabala a pakhungu, kuuma, kudula ndi zilonda
   • Matenda Opatsirana pafupipafupi
   • Kupuma kwambiri
   • Mutu wapafupipafupi

   Kodi kuchitapo kanthu kumafunika liti?

   Kuti mudziwe kuchuluka kwa shuga m'magazi, pali miyezo yapadziko lonse lapansi yomwe madokotala amatsata akakhazikitsa njira yoyeserera ndi kupeza njira yothandizira. Chifukwa chake, mwa anthu athanzi la mibadwo yosiyanasiyana, Zizindikiro zamagalasi am'magazi ndi awa:

   • akhanda - 2.8-4.4 mmol / l,
   • ana okulirapo, achinyamata ndi akulu mpaka zaka 55 - 3.3-5,5 mmol / l,
   • okalamba ndi okalamba kuyambira zaka 55 mpaka 90 - 4.5-6.4 mmol / l,
   • anthu azaka za senile kuyambira azaka 90 - 4.2-6.7 mmol / l.

   Thandizo! Tiyenera kudziwa kuti zizindikiro za 6.5 mmol / L komanso kuchuluka kwa anthu a m'badwo wachiwiri (chaka chimodzi mpaka zaka 55) zimawerengedwa ngati chizindikiro cha mkhalidwe usanachitike chitukuko cha matenda ashuga (prediabetes). Ndikofunikanso kulabadira kwambiri zotsika kwambiri, chifukwa zimatha kubweretsa chitukuko cha hypoglycemic coma, yomwe ndiyofanananso kowopsa.

   Ngati zotsatira za kusanthula ziwonetsa kuwonjezeka pang'ono kwa kuphatika kwa shuga mu seramu yamagazi, ndiye kuti madokotala ambiri angalimbikitse kugwiritsa ntchito mankhwalawa kuchepetsa njira zachikhalidwe. Pali zambiri za izo, ndipo wodwala aliyense amatha kusankha yekha njira yabwino.

   

   Musanayambe mankhwala kunyumba monga njira za agogo athu, muyenera kusintha zakudya zanu. Zodziwika bwino kuti shuga amalowa mthupi la munthu limodzi ndi chakudya, chifukwa chake, mwakuchepetsa kuchuluka kwake, mutha kubwezeretsa chizindikirocho mwachangu. Ngati izi sizingachitike, imodzi mwanjira zomwe tafotokozazi zithandizadi kukwaniritsa.

   Mbewu za fulakesi

   Gwirizanani ndi njira zosagwiranso ntchito ndikupangitsa kuti azitha kuchepetsa msanga shuga. Adzafunika kupera ndi chopukusira khofi kapena chosakanizira. Supuni imodzi ya ufa wokonzedwa wa flaxse iyenera kuthiridwa ndi kapu yamadzi otentha ndikotseka mwamphamvu ndi chivindikiro.

   Munthawi imeneyi, osakaniza amayenera kuthiridwa kwa ola limodzi. Kenako iyenera kufinya msuziwo kuchokera theka la ndimu. Sungunulani zomwe zikutsalira siziyenera kukhala, ziyenera kuledzera m'matumbo amodzi ndikupewa kudya kwa maola awiri.

   Buckwheat groats

   Chida ichi ndi chothandiza kwambiri kwa hyperglycemia ndipo chimagwiritsidwa ntchito kutsitsa shuga. Iyenera kuphwanyidwa woyamba kupukusira khofi. Kenako supuni ziwiri za chimanga chodulidwa ziyenera kutsanuliridwa ndi kapu ya yogati kapena kefir ndikusiyidwa kuti ikazunthe usiku wonse. M'mawa, malonda omwe muyenera kumwa musanadye kadzutsa kapena m'malo mwake.

   Madzi anyezi

   Kukonzekera mankhwalawa, ndikofunikira kuwaza anyezi 1, ndikuwumitsa madziwo kudzera mu yopyapyala kapena minofu yopyapyala yoyenerera mlandu wotere. Ndikulimbikitsidwa kuti mumwe supuni ziwiri zamadzi zomwe mudapanga musanadye. Njira imeneyi imathandiza kupewa kulumpha m'magazi a magazi.

   Njirayi ndi yamachiritsi osavuta kwambiri wowerengeka, ndipo nthawi yomweyo imakhala yothandiza kwambiri. Supuni 1 ya chicory imathiridwa ndi 100 ml ya madzi otentha, ndikuthiriridwa kwa theka la ola ndikuledzera katatu patsiku.

   Decoctions zitsamba

   Anthu omwe ali ndi shuga wambiri akhala akugwiritsa ntchito mankhwala azitsamba osiyanasiyana, zomwe sizodabwitsa. Kusankha njira zochepetsera, mutha kukhazikika pazomera zamankhwala. Kuphika decoctions ndi minyewa kunyumba ndi njira yosavuta komanso yachangu, ndipo zotsatira zake sizitali.

   Otsatirawa ndi atsogoleri pakati pa zitsamba zochiritsa zomwe zimapangitsa matenda a shuga:

   • masamba, chitsamba,
   • mizu ya dandelion, hypericum,
   • Helichrysum officinale,
   • dioica nettle, clover, nsabwe zamatanda,
   • masamba a birch, veronica, muzu wa burdck,
   • Mkulu wakale, zipatso kapena maluwa,
   • mtedza ndi masamba pansi,
   • masamba a mabulosi akutchire, sitiroberi wamtchire, blackcurrant, etc.

   Kuchepetsa shuga m'magazi ndi mankhwala wowerengeka okonzedwa pamaziko a mbewu zomwe zili pamwambapa zimachitika pang'onopang'ono komanso modekha, osayambitsa mavuto, mwachitsanzo, kuchepa kwambiri kwa shuga. Komanso, sizimachitika mwanjira zina zimachitika monga zotupa pakhungu, kuyabwa kapena kutupa.

   Chokhacho chomwe chitha kukhala cholepheretsa kuchiza ndi mankhwalawa ndi kusalolera kwa chomera chilichonse, koma chitha kusinthidwa ndi china kuchokera pamndandanda womwe akufuna. Mitundu yonse ya tiyi, ma infusions, ma decoctions amatha kukonzekera kuchokera kwa iwo ndikutengedwa m'njira yoyenera kwambiri. Pansipa pali maphikidwe.

   • Tsamba la Bay. Tengani masamba 8, asambe ndikutsanulira 250 ml ya madzi otentha. Sakani mu thermos kwa tsiku limodzi, pambuyo pake msuzi uyenera wosefedwa. Muyenera kudya theka la ola musanadye, 60 ml katatu patsiku. Kutalika kwa chithandizo ndi masiku 5.
   • Mizu ya dandelion. Mizu yomwe yatoleredwa iyenera kutsukidwa kaye kenako ndikuthiridwa. Thirani supuni imodzi ya zouma zouma zopopera mu thermos ndikuthira theka la madzi owiritsa. Mankhwalawa atathiridwa kwa maola awiri, ayenera kusefedwa ndikugawidwa magawo atatu, omwe amayenera kuledzera tsiku lonse mphindi 20 asanadye.
   • Muzu wa Burdock. Gawo lofunikira la chomera liyenera kutsukidwa ndi kupukutidwa pa grater yotsekemera, kuti 1 tbsp ipezeke. supuni popanda slide. Sakanizani zopangira ndi kapu yamadzi otentha ndikuphika kwa mphindi zosachepera 10 pa moto wochepa. Atalimbikira pafupifupi theka la ola. Ndiye kupsyinjika, kuziziritsa ndi kudya 20 ml musanadye kadzutsa, nkhomaliro ndi chakudya chamadzulo.

   Amamwa Kuchepetsa Shuga

   Kuphatikiza pa ma infusions osiyanasiyana ndi zosakaniza ngati gruel, zakumwa zomwe zimapangidwa kuchokera ku zipatso, zipatso, ndiwo zamasamba, etc., kuchepetsa shuga. Njira zomwe zimatsimikizira kuti matenda amtundu wa shuga ndi monga:

   • tiyi wobiriwira, hibiscus,
   • tiyi kapena decoction wa linden,
   • chakumwa cha chicory (chili ndi inulin - analogue of insulin),
   • zipatso zopangidwa ndi hawthorn ndi m'chiuno,
   • zakumwa zotentha kuchokera ku masamba a mabulosi akutchire komanso masamba a currant.

   Pali maphikidwe ambiri akumwa omwe amachepetsa shuga, ndipo ndi gawo laling'ono chabe lomwe likufotokozedwa pano, koma omwe amagwira ntchito kwambiri, ndikuti, omwe amatha kuchotsa zochulukirapo m'thupi, amasankhidwa. Zakudya zamasamba zachilengedwe zimathandiza kuthana ndi hyperglycemia. Kuphatikiza apo, amathandizanso kwambiri kwa thupi.

   Ndikulimbikitsidwa kuti muphatikize phwetekere, squash, dzungu ndi timadzi ta mbatata muzakudya. Muyenera kuwatenga atangolowa kumene pamimba yopanda kanthu. Mokulira 2 pa tsiku. Chicory imathandizanso kuchepa kwa shuga; amalimbikitsidwa kuti asinthe tiyi wakuda ndi khofi. Kuphika ndi kosavuta.

   Supuni ya tiyi ya ufa imayikidwa mu kapu yamadzi otentha ndikuyika kwa mphindi 10-15. Kenako imwani monga tiyi wamba. Muthanso kugwiritsa ntchito muzu wama chicory - mupukuteni ndi supuni 1 ya ufa womwe udayambako, kutsanulira kapu ya madzi otentha ndi kupsa kwa mphindi 10. Ndipo tsimikizani ndi kumwa supuni 1 musanadye.

   Tiyi ya m'chiuno yadzuwa imakhazikika bwino magazi. Zipatso zake zimayenera kuphwanyidwa, kudzazidwa ndi madzi ndikusiyidwa kuti zigwiritse usiku, kenako kumwa theka lagalasi kangapo patsiku. Msuzi wa oat umaperekanso kuchepa kwa glucose. Oatmeal imawiritsa kwa mphindi 15 kusamba kwamadzi, kenako ndikuumiriza ndikuledzera m'magawo ang'onoang'ono kangapo patsiku.

   Njira yothandiza kwambiri ndi sauerkraut madzi. Zimakupatsani mwayi wotsitsa shuga wambiri ndikukhalabe wokhazikika. Kudya zipatsozi pafupipafupi kumathandizira wodwalayo kuiwala za zovuta zomwe zimakhudzana ndi hyperglycemia. Kumwa madzi amalimbikitsidwa mu gawo limodzi mwa magawo atatu a galasi katatu patsiku.

   Ndibwino komanso kwanthawi yayitali kusinthitsa shuga wamagazi potenga kefir ndi kuwonjezera pa sinamoni. Mu kapu ya kefir, kutsanulira supuni 1 ya sinamoni ya pansi, kenako sakanizani bwino. Ndikulimbikitsidwa kumwa mankhwalawa usiku. Kutsika kwokhazikika kwa glucose kumaperekedwa ndi zakumwa zochokera ku masamba a lilac, currant ndi masamba a blueberry, clover ndi nettle.

   Nthawi zina amakonzedwa ndi iwo, omwe amamwa maora angapo. Njira zina zamtunduwu zimalimbikiridwa moyang'aniridwa ndi dokotala. Potere, shuga wamagazi amayenera kuwongoleredwa. Monga lamulo, mankhwalawa mwanjira imeneyi amachitika kwa mwezi umodzi, kenako pakatha sabata ziwiri kubwereza.

   Zinthu Zowonetsedwa

   Zachidziwikire, ngati simutsatira zakudya zapadera zomwe zimachepetsa shuga, zimakhala zovuta kulimbana osati ndi mankhwala achikhalidwe chokha, komanso ndi mankhwala amphamvu. Anthu omwe ali ndi vuto la hyperglycemia poyamba ayenera kuwunika zakudya zawo ndikuchotsa kwathunthu zakudya zomwe zili ndi chakudya chamagulu omaliza.

   M'malo mwake, zitsimikizidwe ziyenera kuyikidwa pazakudya zomwe zimakhala ndi glycemic index zosapitirira 50-65 magawo. Chifukwa chake, muyenera kudziwa kuti ndi zakudya ziti zomwe zimachepetsa shuga. Masamba obiriwira ayenera kuphatikizidwa muzakudya za tsiku ndi tsiku za munthu yemwe ali ndi hyperglycemia: turnip, Yerusalemu artichoke, nkhaka, zukini, kabichi, katsitsumzukwa, udzu winawake.

   Zina zofunika ndi zipatso zam'munda ndi nkhalango, ma cherries, maapulo otsekemera ndi wowawasa, mapeyala, zipatso zamalanje - mandimu, malalanje, mphesa. Kuphatikiza apo, tikulimbikitsidwa kuti tiwonjezere nyemba - nandolo, malensi, anapiye, soya, nyemba, tchizi zochokera ku soya, chimanga (oats, buckwheat ndi fulakesi).

   Komanso, nsomba zam'madzi, nsomba zokhala ndi mafuta ochepa, nyama yopanda - kalulu, nkhuku ziyenera kukhala m'zakudya. Mitundu yatsopano, adyo, sorelo, sipinachi, ma almond, ma almond, ma hazelnuts, ma cashews, mtedza (osapitirira 50 g patsiku), nthanga za maungu, mpendadzuwa, ndi zokometsera - turmeric, cloves, tsabola wapansi, zitsamba zouma, sinamoni ndi etc.

   Koma musanatenge chilichonse mwazomwe zili pamwambapa, muyenera kuonetsetsa kuti sizigwirizana. Ndikokwanira kuyesa malonda pang'ono ndikudikirira maola angapo. Kenako mutha kuphatikiza chinthu chomwe sichinadziwike bwino muzakudya ndiku kukonza menyu. Njira yodyetsera iyi pophatikiza ndi wowerengeka azitsamba idzabwezera mwachangu ku hyperglycemia yachilendo.

   Nthawi yomweyo, zinthu zomwe zimatha kuwonjezera shuga m'magazi zimayenera kuthetsedweratu.Zakudya zopanda chilolezo zimaphatikizapo zakudya zamzitini, nyama zosuta, masoseji, nyama zamafuta ndi nsomba, komanso nsomba zina zam'nyanja zomwe zimakhala ndi mafuta ambiri, mwachitsanzo, caviar.

   Komanso, nyama zamafuta, semolina, mafuta amkaka okhathamira, confectionery, makeke, pasitala opangidwa kuchokera ku tirigu wa durum osavomerezeka. Zoyipa kwambiri ndizakumwa zokoma ndi kaboni, madzi otsekemera, ma pickles, marinade ndi sosefini wokometsera.

   Zosankha

   Kuphatikiza pa kadyedwe ndi njira za anthu, njira yathanzi iyenera kutsatiridwa kuti matenda a glucose asinthike. Izi zikutanthauza kuti poyamba ndikofunikira kusiya zizolowezi zoipa, monga kusuta fodya komanso kumwa mowa, chifukwa zakumwa zoledzeretsa zimakhala ndi shuga wambiri komanso zimakhala ndi index yayikulu ya hypoglycemic.

   Zimasokoneza kugwira ntchito kwa kapamba ndi chiwindi, zomwe zimapereka kaphatikizidwe ka shuga. Ndikofunikira kwambiri kuwonjezera pang'onopang'ono kuchita masewera olimbitsa thupi, ndiye kuti, nthawi yambiri yokhala mafoni. Izi ndichifukwa choti minofu imagwira ntchito polimbitsa thupi, ndipo glucose ndiyofunikira pantchito yawo.

   Zotsatira zake ndikuti pamene munthu ayenda kwambiri, shuga wambiri amangowononga, zomwe zimapangitsa kutsika kwake. Chifukwa chake, maulendo apamtunda kupita ku masewera olimbitsa thupi, kusambira ndikungolipiritsa kunyumba kapena kuyenda pafupipafupi kumakhala kopitilira muyeso wa mankhwalawo.