Kulimbitsa chitetezo chathu cha mthupi: Kodi ndi zakudya ziti za shuga zomwe mungadye komanso ziti?

Matenda a shuga ndi matenda oopsa a endocrine, owonetsedwa pakudalira kwa insulin, komwe kuli kovuta kuti uchiritse.

Mutha kusintha thanzi la wodwalayo ndikuletsa kukula kwa zizindikiro ngati amatsatira malangizo onse a adokotala ndipo amatsatira kwambiri zakudya zopatsa thanzi pamoyo wake wonse, ndikuchotsa mafuta onse othamanga pachakudya.

Kusungitsa kuchuluka kwa glucose m'magazi, odwala matenda ashuga ayenera kupanga zakudya zopatsa mphamvu zovuta kwambiri (zazitali), chifukwa chake mitundu yosiyanasiyana ya chimanga ndi chinthu chofunikira kwambiri m'thupi la wodwalayo.

Porridge kwa nthawi yayitali imakwaniritsidwa ndi mphamvu komanso zinthu zambiri zomwe zimafunikira kuti thupi lizigwira ntchito bwino. Komabe, asanale ndi tirigu, wodwalayo ayenera kudziwa kuti ndi chiyani chomwe chimatha kudyedwa ndi shuga yachiwiri, komanso mtundu wa 1, komanso momwe angaphikitsire bwino.

Mapindu ake

Porridge, monga mbale, chopangira chofunikira kwambiri chomwe ndi phala, chophika m'madzi kapena mkaka, chimaphatikizidwa muzakudya za anthu onse omwe amatsatira moyo wathanzi ndikuwunika zakudya zoyenera.

Chimanga chomwe chimagwiritsidwa ntchito pokonza mbale chimakhala ndi mawonekedwe apadera a zinthu zofunikira, kuphatikiza zovuta zam'mimba, zomwe zimakilowetsedwa ndi thupi motalikirapo kuposa mitundu ina ya chakudya, chifukwa chake glucose womasulidwa amayamba kulowa m'magazi ndipo sizimapangitsa kukula kwa shuga.

Ndiye chifukwa chake muyenera kudziwa zomwe chimanga cha matenda a shuga chingagwiritsidwe ntchito, chifukwa ndiye maziko azakudya za munthu wopanda chitetezo chokwanira m'thupi.

Musanapangire phala la anthu odwala matenda ashuga, muyenera kudziwa chizindikiro cha mphamvu ya chimanga mutatha kugwiritsa ntchito mulingo wa glucose m'magazi, womwe umatchedwa index ya glycemic.

Zakudya za shuga

Popeza ndizosatheka kudya zakudya monga chimanga chothandizira odwala, ndikofunikira kusiyanitsa zakudya.

Mukamalemba menyu watsiku ndi tsiku, muyenera kutsatira kuchuluka kwa zinthu zopezeka m'thupi - 16% mapuloteni zakudya, 24% mafuta, 60% yazakudya zovuta, komanso malamulo awa:

• maziko azakudya azikhala zinthu zomwe zimakhala ndi ulusi wamasamba ambiri osagwidwa bwino ndi m'mimba ndipo osalowa mu khoma lamatumbo. Ulusi wolemera kwambiri woterewu ndipo wopezeka kwa aliyense ndi monga nyemba zobiriwira, kabichi, zukini, tomato, nkhaka, nkhanga, mitundu ina ya letesi, chinangwa, rye loeled ndi ufa wa oat, dzungu, bowa,
• zopangidwa kuchokera ku nyama ya ng'ombe, nkhuku ndi kalulu zimangodya zophika zokha,
• sopo owiritsa msuzi wamasamba,
• curd tikulimbikitsidwa kuti azidya tsiku lililonse m'njira iliyonse mpaka 100 - 200 magalamu,
• mpaka magalasi 5 amadzimadzi onse patsiku, kuphatikizapo msuzi,
• Pafupifupi 200 magalamu patsiku amathiridwa mu mkate ndi pasitala.

Zakudya zomwe zimakhala ndi ulusi wazakudya ziyenera kupanga 50% ya zakudya za tsiku ndi tsiku za anthu odwala matenda ashuga; mbewu ndi chimanga zimayimira theka lachiwiri la zonse zomwe zili.

Zinthu zophika

Porridge a 2 mtundu wa shuga ndi mtundu 1 wa shuga amakhala othandiza ngati angakonzekere kutsatira malamulo ena:

• Pakudya kamodzi, wodwalayo amatha kudya pafupifupi magalamu 200 (5 - 6) a phala,
• Asanaphikire mbale, mbewuzo amazitsuka ndikuziwaza. Ndondomeko imachotsa wosanjikiza wapamwamba, womwe umakhala wowuma kwambiri, womwe suthandiza chamoyo chodwala,
• mutha kuwonjezera shuga, koma mutakambirana ndi dokotala mutha kuyala supuni ya uchi,
• Kuphika phala kwa anthu odwala matenda ashuga kumangofunika m'madzi okha. Mutha kuwonjezera mkaka pang'ono musanamwe.

Othandizira komanso madokotala amalimbikitsa kuti asasunge chimanga kuti asunge zinthu zonse zofunikira komanso zopatsa thanzi, koma kuziwiritsa m'madzi kapena kefir.

Ngati timalankhula za mtundu wanji wa chimanga chomwe mungadye ndi shuga, muyenera kuyamba ndi mapira. Kupatula apo, umodzi wa chimanga wokhala ndi index yotsika ya glycemic, womwe ndi 40, ndi mapira, ndichifukwa chake ndi chakudya malinga ndi zomwe madokotala amalimbikitsa kuphatikiza anthu omwe ali ndi matenda ashuga.

Kuphatikiza apo, mapira mapira ali ndi zinthu zambiri zofunikira:

• Mapuloteni amalimbitsa kagayidwe kolesterolo ndikuthandizira kagayidwe kamafuta m'chiwindi,
• Manganese amateteza kulemera
• potaziyamu ndi magnesium imapangitsa ntchito yamtima,
• CHIKWANGWANI cha pectin, wowuma ndi chomera cha michere chimapangitsa kuphatikizira kwa chakudya m'magazi,
• Mavitamini (gulu B, folic ndi nicotinic acid) amatulutsa njira zonse za kagayidwe kachilengedwe komanso kapangidwe ka magazi.

Mapira a mapira amakonzedwa pamadzi popanda kuwonjezera zina zosakaniza ndi batala.

Kugwiritsa ntchito mapira kawirikawiri nthawi zina kumatha kubweretsa kudzimbidwa.

Madokotala ndi akatswiri azakudya zanyengo amalimbikitsa kuti odwala matenda ashuga azidya phula latsamba tsiku ndi tsiku, chifukwa bulwheat ali ndi index yotsika ya glycemic - 50 - komanso mawonekedwe achilengedwe ovomerezeka a mavitamini ndi michere ina yothandiza:

• ma amino acid amathandizira zofunikira zamagulu onse amthupi ndipo amapereka mphamvu ku minofu,
• kufufuza zinthu (magnesium, chitsulo, calcium, ayodini) kutulutsa ndikulimbitsa chitetezo chokwanira,
• flavonoids amathandiza chitetezo cha antitumor m'thupi komanso kupewa chiwindi kunenepa kwambiri.

Kuphika phala la buckwheat, mbewu monga chimanga sikufunikira kuphika, mutha kuthira madzi otentha kapena kefir, kusiya usiku ndipo phula la m'mawa likhala lokonzeka. Buckwheat wobiriwira, yemwe amatha kumera palokha payekha, amawonedwa kuti ndi wofunika kwambiri kwa anthu omwe ali ndi matenda ashuga.

Nthawi zina buckwheat amayambitsa thupi lawo siligwirizana chifukwa cha kuchuluka kwa amino acid komanso kusalolerana kwawo.

Barele ndi barele

Pearl barele ndi barele barele ndizofanana pakapangidwe, chifukwa mbewu zonse ziwirizi zimapezeka kuchokera ku tirigu wa barele: barele limapera pogaya, barele limaphwanyidwa. Komabe, njerezi zimakhala ndi chisonyezo chosiyana cha glycemic - balere wa ngale (GI - 22) zimawonongeka nthawi yayitali pakudya ndipo motero ndizofunikira kwambiri pakudya kwa odwala matenda ashuga. Ndipo index ya glycemic ya phala la barele ili pafupifupi mayunitsi 35.

Balere ndi balere - tirigu wothandiza matenda ashuga, chifukwa ali ndi zinthu zotsatirazi:

• lysine amino acid amachepetsa kukalamba m'thupi,
• mavitamini A, magulu B, E, PP amasintha khungu.
• gluten amalimbikitsa kuchotsedwa kwachangu kwa zinthu zovulaza m'thupi,
• ulusi wazomera umadzaza thupi ndi mapuloteni.

Phala la barele liyenera kugwiritsidwa ntchito mosamala mwa anthu omwe amakonda kupukusa chakudya ndi kusanja.

Chimanga

Chimanga chimathandiza kuti matenda a lipid azisintha m'thupi.

Chimanga sichingavomerezedwe kutiigwiritsidwe ntchito ndi anthu omwe ali ndi matenda amtundu uliwonse, chifukwa ali ndi index yayikulu ya glycemic - 70, yomwe imawonjezeka pakuphika ngati zowonjezera zina (batala, mkaka) ziwonjezedwa.

Anthu ambiri amasokoneza ma grit a chimanga ndi ma stigmas a chimanga, omwe amathandizira kuchuluka kwa thupi komanso kuchepa kwa shuga m'magazi, omwe amagulitsidwa ku pharmacy ndipo amalimbikitsidwa ngati gawo la chithandizo cha matenda ashuga.

Bola la chimanga likhoza kukhala lokonzekera odwala matenda ashuga nthawi zina mukakambirana ndi dokotala.

Wheat groats yokhala ndi glycemic index ya 45 imatha kupezeka mukudya kwa wodwala wa shuga osati monga phala, komanso chinangwa.

Kuphatikizika kwa phala iyi kumakhala ndi ulusi wamitundu yambiri ndi pectin, zomwe zimapangitsa kuti chibelekedwe chabwinobwino chichitike, kugwira ntchito kwamatumbo ndipo potero kumaletsa kuyimitsidwa kwamafuta.

Chofunika kwambiri ndi phala kuchokera ku tirigu wamera.

Mbewu yomwe flaxseed imapangidwira mtundu wa 2 ndi matenda a shuga 1 amakhala ndi mafuta omega-3-6 acid, omwe amachititsa kuti minyewa ndi minyewa zizipezeka mosavuta, ndipo zimatha kupezeka pakudya kwa munthu wodwala matenda ashuga.

Flax porridge STOP shuga

Ndi gawo la zinthu zomwe zimapangidwira kupewa matenda a shuga, chifukwa zimakhala ndi zinthu zofanana ndi insulin ya anthu. Ndipo index ya glycemic ya phala la fulakesi ndi magawo 35 okha.

Ngati tizingolankhula za mtundu wanji wa porridge womwe mungadye ndi shuga wambiri, simungachitire mwina koma kutchula nandolo.

Nandolo, monga nthito zina, amadziwika kuti ndi imodzi mwazakudya zazikuluzikulu za odwala matenda ashuga.

Ili ndi index yotsika ya glycemic ya 35 ndipo imakhala ndi amino acid arginine, yomwe imathandiza thupi kuyamwa insulin. Pea phala iyenera kuwiritsa m'madzi, kuwonjezera mchere kuti ulawe.

Nandolo zoyamba zimafunika kuzilowetsa m'madzi kuti zithe.

Semolina samangokhala wofunika m'zakudya za munthu yemwe ali ndi matenda ashuga, koma ndiwowopsa chifukwa amathandiza popanga mafuta ochulukitsa omwe amalimbikitsa shuga. Nthawi yomweyo, palibe fiber kapena fiber mu semolina.

Mpunga ukhoza kukhala wamitundu ingapo - yoyera yoyera, yakuthengo, yofiirira, basmati ndi yofiirira. Kudya mbewa yoyera nthawi zambiri kumakhala koyipa ngakhale kwa munthu wathanzi, chifukwa kumakhala ndi index ya 90 glycemic ndipo kumatha kuyambitsa kulemera.

Pazakudya za anthu odwala matenda ashuga, mutha kuyambitsa phala yampunga kuchokera ku bulauni, mitundu yamtchire ndi basmati, yomwe ili ndi zinthu zambiri zothandiza:

• folic acid amatulutsa kagayidwe,
• B, E, mavitamini a PP amalimbitsa makoma amitsempha yamagazi,
• ulusi wazomera zimathandizira kuchotsa cholesterol, poizoni ndi poizoni.

Asanaphike, mpunga uyenera kunyowa m'madzi ozizira kwa maola angapo.

Kodi ndikhoza kudya zipatso zamtundu wanji zokhala ndi matenda ashuga amtundu 2?

Matenda a shuga a Mtundu Wachiwiri ndi mtundu wofala kwambiri wamatendawa, omwe amadziwika ndi kuchepa kwa mphamvu ya thupi yogwira shuga. Wodwala sikuti nthawi zonse amafunikira chithandizo cha insulin, koma popanda kudya, kupumula kwa chizindikiro sikungatheke.

Ngati tizingolankhula za mtundu wanji wa chimanga wothandiza mtundu wa matenda ashuga 2, ndiye kuti wodwalayo akulimbikitsidwa kuti aphatikize nandolo, burwheat, oat ndi phala la tirigu muzakudya.

Amaphika chifukwa cha chimanga chokhala ndi ulusi wambiri wa mbewu, CHIKWANGWANI, komanso chokhala ndi index ya glycemic yotsika.

Makanema okhudzana nawo

Ndi phala yamtundu wanji yomwe ndingadye ndi shuga yachiwiri, ndipo sichoncho? Mutha kudziwa kuchokera pa vidiyoyi:

Mwambiri, kuphatikiza shuga ndi phala ndizovomerezeka, ndipo nthawi zina zimakhala zothandiza kwambiri. Potsatira zakudya, wodwala matenda ashuga amatha kupezanso zakudya zosiyanasiyana. Poterepa, ndikofunikira kulingalira za mawonekedwe ndi njira zakukonzera phala lililonse kuti lipindule kwambiri ndipo osachita mwangozi kuchuluka kwa shuga.