Kuchepetsa thupi ndi matenda ashuga

Zachidziwikire, kuchepetsa thupi ndi matenda ashuga ndizovuta kwambiri kuposa momwe zingakhalire. "Zonsezi ndi zokhudza insulini ya mahomoni," akutero MarinaStudenikina, zakudya, wothandizira dokotala wamkulu pa Weight Factor Clinic. - Nthawi zambiri, amachepetsa kuchuluka kwa shuga m'magazi, ndikuwathandiza kuyenda m'maselo. Komabe, mu shuga, mankhwalawa amawonongeka, ndipo magawo oyamba a matendawa, zimachitika pamene glucose ndi insulin yayikulu kwambiri. Vutoli limatchedwa insulin kukana. Kuphatikiza apo, insulini imathandizira kaphatikizidwe ka mafuta ndi mapuloteni ndipo imalepheretsa ntchito za ma enzyme omwe amaphwanya mafuta, zomwe zimapangitsa kuti mafuta azikwaniritsidwa. "

Nthawi yomweyo, kuchepa thupi mwa matenda a shuga a 2 ndikofunikira kwambiri, chifukwa ndi njira imodzi yobwezeretsanso chidwi cha maselo kuti apange insulini komanso kuchepetsa magazi. Chifukwa chake, matendawa ayambiranso. “Pazomwe ndimachita, panali wodwala yemwe adapezeka kuti ali ndi matenda osokoneza bongo a 2 atayamba kunenepa. Anachepa thupi mpaka kulemera pafupifupi 17 kg, ndipo glucose wake wobwerera mwakale kuyambira 14 mmol / L mpaka 4 mmol / L, ”akutero Marina Studenikina. (onani: Zakudya za matenda a shuga a Type 2)

Chifukwa chake, kuchepa thupi m'matenda a shuga ndi enieni, opindulitsa kwambiri ndipo ali ndi mawonekedwe ena. Ndi ziti?

Zomwe muyenera kukumbukira ngati mukuchepetsa thupi mu shuga?

Zomwe muyenera kuchita ndikuyang'aniridwa ndi dokotala. Zokwanira komanso zowonjezera, chakudya chamagulu a odwala matenda ashuga saloledwa. “Njira zawo zodzitetezera zimagwira ntchito kwambiri,” akufotokoza Ekaterina Belova, dotolo, wamkulu dokotala wa Center for Personal Dietetics "Nutrition Palette". - Mwazi wamwazi chifukwa cha njala ukhoza kutha. Ndikakhala ndi insulini yambiri, imakhala yofoka ndipo imakomoka. ”

Kuphatikiza apo, mukamachepa thupi, mkhalidwe wa odwala matenda ashuga umayamba kuyenda bwino. Ndipo ngati atamwa mankhwala enaake, mwina mankhwalawo akhoza kusintha.

Pangakhale kuwonda kwambiri,chifukwa, monga momwe timakumbukira, insulini imalimbikitsa kuchuluka kwa mafuta. Ngakhale lamuloli silitsulo. Nutritionists hakika amakumbukira pakati pa makasitomala awo omwe adachepera thupi ndi shuga 2 ndi 1 kg sabata lililonse, ndipo izi zidachitika chifukwa cha minofu ya adipose. Ndipo izi ndizotsatira zabwino kwambiri kwa munthu wopanda mavuto azaumoyo.

Masewera olimbitsa thupi amafunikira. Nutritionists nthawi zambiri samalimbikitsa kuti makasitomala awo azikhala olimba. "Koma odwala matenda ashuga ndi vuto lapadera," akutero Ekaterina Belova. "Amafunikanso kuchita masewera olimbitsa thupi nthawi zonse, chifukwa motsutsana ndi mseru wawo wambiri m'magazi ndi insulin.

Ambiri aife timakonda kuchita masewera olimbitsa thupi "kawirikawiri, koma molondola": kangapo pamlungu, koma mwamphamvu, ola ndi theka. Kuti muchepetse thupi ndi matenda a shuga a 2, muyenera njira ina. "Zolimbitsa thupi ziyenera kukhala zofatsa, koma tsiku ndi tsiku," akutero Marina Studenikina. - Zabwino - gulani poyenda ndikuyang'ana kuchuluka kwa masitepe omwe mwatsata. Tsiku lililonse, pakhale anthu 6,000. Patsiku la maphunziro, 10,000, ndipo izi ziyenera kuti zikuyenda mwamphamvu. ” Palibe zovuta kupeza kuchuluka kotere: kutenga masitepe 6000, ndikokwanira kuyenda 1 ola limodzi mwachangu (5-6 km / h), kudutsa ma bus angapo.

Kuzindikira chakudya. Kuchepetsa thupi nthawi zambiri kumangoyang'ana pa ma calories kapena - piramidi la chakudya - servings. Ngati muchepa thupi ndi matenda ashuga amtundu wa 2, muyenera kuyang'ananso kuchuluka kwa kudya zakudya zamafuta.

Simungathe kuwasiya kwathunthu, koma ndikofunika kupewa kuthamanga kwambiri m'magazi a shuga. Chifukwa chake, choyamba, muyenera kuyang'ana pazogulitsa ndi index yotsika ya glycemic. Ndipo chachiwiri, yesetsani kusaluma pakati pa chakudya, chifukwa chosakonzekera chilichonse ndi msonkhano ndi insulin. Koma nthawi yamadzulo, gawo la chakudya limatha kukhala lokwanira. Mwa mgwirizano ndi dokotala. Ndipo ngati vuto lanu silikukukhudzani, chifukwa, monga lamulo, kudya, ndi zipatso, mbewu monga chimanga, mkate, "sitimangirira" pasanathe chakudya chamasana.

Ndikofunikira kuti muzitsatira mndandanda wa zakumwa. "MOYO!" Nthawi zonse amakumbutsa za kufunika kopatsa thupi madzi okwanira. Makamaka panthawi yanenepa, chifukwa amatenga nawo mbali zonse za metabolic ndikutaya zinyalala, zomwe panthawi yoonda zimatulutsa kuposa momwe zimakhalira.

"Kwa odwala matenda a shuga, iyi ndiye mfundo yofunika kwambiri," akutero Marina Studenikina. - Kupatula apo, maselo awo ali mumkhalidwe wam'madzi. Patsiku, munthu wamkulu ayenera kumwa 30-40 ml ya madzi pa 1 makilogalamu a thupi. Ndipo 70-80% yake imayenera kubwera ndi madzi oyera opanda mpweya. Ma diuretics ngati khofi amafunika kutayidwa. Mwa njira, ndibwino kusinthanitsa ndi chicory: imasintha kagayidwe kazachilengedwe komanso kuchuluka kwa shuga m'magazi. ”

Akufuna kumwa mavitamini.

Marina Studenikina anati: "Ndikupangira makina anga omwe akuchepetsa matenda a shuga" "Chromium imabwezeretsa chidwi cham'magazi ku insulin ndikuthandizira shuga m'magazi, ndipo zinc zimachulukitsa chitetezo cha mthupi, chomwe chimachepetsedwa ndimatendawa komanso zimapangitsa kupanga insulin."

Mukufuna kuonana ndi wazamisala.Matenda a 2 a shuga nthawi zambiri amakula mwa akulu. Ndipo ndizovuta kwa iwo kuvomereza kuti pokhudzana ndi matenda awa moyo wawo uyenera kusintha. "Koma ngati munthu azindikira izi ndikumanganso, kuchepetsa kunenepa kwa iye sivuto, atero a Marina Studenikina. - Ndikunena izi pozindikira makasitomala anga. Pomaliza, wodwala matenda ashuga ali ndi mwayi wocheperako ngati wina aliyense. "

Malangizo ochepetsa thupi kwa odwala matenda ashuga

Musanayambe kudya, ndikofunikira kukaonana ndi dokotala kuti mupeze malingaliro ake, ndipo ngati ndi kotheka, musinthe mankhwalawa. Komanso, odwala matenda ashuga ayenera kulumikizana kuti muchepetse kunenepa kwambiri. Zonse ndi zokhudza kuchepa mphamvu kwa insulin, zomwe zimalepheretsa kuchepa kwamafuta. Kutaya kilogalamu imodzi pa sabata ndizotsatira zabwino kwambiri, koma zimatha kukhala zochepa (calorizer). Zakudya zama calorie ochepera ndizoletsedwa kwa anthu oterowo, chifukwa sizithandiza kuthamanga msanga, zimatha kuyambitsa khansa ndipo zimakhala ndi vuto lalikulu la mahomoni.

Zoyenera kuchita:

1. Werengani kuwerengera kwanu zofunika tsiku lililonse,
2. Mukamakonza menyu, yang'anani malamulo apamwamba a odwala matenda ashuga,
3. Kuwerengetsa BJU, kuchepetsa kudya kwa calorie chifukwa cha chakudya chamafuta ndi mafuta, idyani bwino, osapitirira KBJU,
4. Idyani pang'ono, kugawa zogawana tsiku lonse,
5. Pewani chakudya chamafuta pang'ono, sankhani zakudya zamafuta ochepa, zakudya zama GI zochepa, komanso magawo owongolera,
6. Lekani kutafuna, koma yesani kusaphonya zakudya zomwe zakonzedwa,
7. Imwani madzi okwanira tsiku lililonse
8. Tengani mavitamini ndi mchere wambiri,
9. Yesani kudya, kumwa mankhwala ndi kuchita masewera olimbitsa thupi nthawi yomweyo.

Pali malamulo ochepa, koma amafunikira kusasinthasintha ndi kuchitapo kanthu. Zotsatira sizibwera mwachangu, koma njirayi isintha moyo wanu kukhala wabwino.

Zochita zolimbitsa thupi kwa odwala matenda ashuga

Maphunziro olimbitsa omwe amakhala ndi zolimbitsa thupi katatu pa sabata siabwino kwa anthu odwala matenda ashuga. Amayenera kuphunzitsa pafupipafupi - pafupifupi 4-5 pa sabata, koma makalasiawo ayenera kukhala achidule. Ndikwabwino kuyamba ndi mphindi 5 mpaka 10, ndikuwonjezera nthawi mpaka mphindi 45. M'makalasi, mutha kusankha mtundu uliwonse wa olimba, koma odwala matenda ashuga ayenera pang'onopang'ono komanso mosamala muzolemba zamaphunziro.

Ndikofunikira kwambiri kutsatira malamulo azakudya asanachitike, musanaphunzitse komanso mutaphunzitsidwa kuti mupewe hypo- kapena hyperglycemia. Pafupifupi, maola awiri musanayambe kulimbitsa thupi, muyenera kudya zakudya zanu zomanga thupi ndi zomanga thupi. Kutengera ndi msuzi wanu wa shuga, nthawi zina mumayenera kudya zakudya zazing'ono zam'maso musanayambe kulimbitsa thupi. Ndipo ngati nthawi ya phunziroli ili yoposa theka la ola, ndiye kuti muyenera kugawa chakudya chambiri (juwisi kapena yogati), kenako pitilizani maphunzirowo. Malingaliro awa onse ayenera kukambirana mwachidwi ndi dokotala.

Ntchito yopanda maphunziro ndiyofunikira kwambiri chifukwa imachulukitsa kumwa calorie. Pali njira zambiri zogwiritsira ntchito zopatsa mphamvu zambiri. Malingana ngati mukulowerera mu njira yophunzitsira, ntchito zapakhomo zidzakuthandizani.

Anthu athunthu sayenera kuyang'ana kwambiri pakuchita masewera olimbitsa thupi, koma poyenda. Ndilabwino kwambiri kuyenda tsiku lililonse ndikuyenda masitepe 7,000. Ndikofunikira kuyamba ndi zochepa zomwe zingatheke, kukhalabe ndi zochitika nthawi zonse, pang'onopang'ono kuwonjezera nthawi yake komanso mphamvu.

Mfundo zina zofunika

Kafukufuku wasonyeza kuti kugona mokwanira kumachepetsa mphamvu ya insulin, yomwe imapangitsa kuti mtundu wambiri wa shuga wachiwiri ukhale wathanzi kwa anthu onenepa. Kugona mokwanira kwa maola 7-9 kumapangitsa kuti insulin ivute komanso kukhudza bwino njira ya chithandizo. Kuphatikiza apo, ndikusowa tulo, kuwongolera chidwi cha chakudya kumalephereka. Ngati mukufuna kuchepetsa thupi, muyenera kuyamba kugona mokwanira.

Mfundo yachiwiri yofunika ndikuyang'anira kupsinjika pakuchepa. Tsatirani momwe mukumvera, sungani zochitika m'malingaliro, onani nthawi zabwino m'moyo. Vomerezani kuti simungathe kuwongolera zochitika padziko lapansi, koma ndikutha kukonza thanzi lanu komanso kuchepetsa kunenepa (calorizator). Nthawi zina mavuto am'malingaliro amakhala kwambiri momwe munthu sangathe popanda thandizo lakunja. Lumikizanani ndi katswiri kuti akuthandizeni kuthana nawo.

Dziyang'anireni nokha ndi moyo wanu, osafuna zochuluka kuchokera kwa inu, phunzirani kudzikonda tsopano ndikusintha zizolowezi zanu. Ngati muli ndi matenda ashuga komanso onenepa kwambiri, muyenera kuchita khama kwambiri kuposa anthu athanzi, koma osataya mtima, muli pa njira yoyenera.