Kodi zipatso zimatha kuyambitsa matenda ashuga a 2?

Asayansi sanadziwebe chomwe chimayambitsa matenda ashuga a 2. Mwina izi zimachitika chifukwa cha chibadwa chamunthu, kukhala wonenepa kwambiri, kapena prediabetes. Koma anthu akupitiliza kudzifunsa mafunso ndi madotolo za komwe adatenga matenda a "shuga". Ena amakonda kunena kuti amakonda kwambiri zakudya zina, monga zipatso, chifukwa cha izi. A portal Medical News Today adaganiza zofufuza ngati zilidi choncho.

Kodi matenda ashuga ndi chiani?

Chifukwa cha matenda ashuga, magazi a munthu amakhala okwera kwambiri kuposa kale. Pali mitundu iwiri yayikulu ya matenda a shuga - 1 ndi 2.

Mtundu woyamba wa shuga nthawi zambiri amakula chifukwa chaubwana chifukwa chakuti thupi limaleka kupanga insulin yofunika. Madokotala sanaphunzirebe momwe angapewere ndikuchiza matenda amtunduwu.

Type 2 shuga mawonekedwe ofala kwambiri ndipo amatha kuchitika pazaka zilizonse, ngakhale nthawi zambiri amadziwonetsa mu ukalamba. Ndi iyo, maselo samayankhanso mokwanira ku insulin, ndipo chifukwa cha izi, insulin kukana (ndiye kuti, chitetezo chokwanira cha timadzi timeneti).

Ntchito ya insulin ndikuyendetsa shuga kuchokera m'magazi kupita m'maselo a thupi kuti athe kuwagwiritsa ntchito ngati mphamvu. Munthu akamadya, chakudya chake cham'mimba chimaphwanya chakudya kuchokera ku chakudya, makamaka mu shuga wosavuta wotchedwa glucose. Ngati mulibe insulin yokwanira m'thupi kapena ma cell samazindikira, shuga amadziunjikira m'magazi ndikuvulaza ziwalo zosiyanasiyana.

Ngakhale sizotheka nthawi zonse kupewa matenda ashuga amtundu wa 2, pali njira zingapo zokhudzana ndi moyo komanso kusintha kwa thanzi komwe kumachepetsa kuopsa kwa matendawa.

Kodi zipatso zimatha kuyambitsa matenda ashuga?

Kudya shuga wambiri kumatha kuyambitsa kulemera, ndipo izi, zimayambitsa shuga wambiri nthawi zonse komanso kukula kwa prediabetes. Pamodzi, izi ndi zinthu zomwe zingayambitse matenda ashuga a 2.

Nthawi zambiri, kuwonjezera zipatso pachakudya chanu monga gawo la zakudya zopatsa thanzi sizowopsa thanzi lanu. Koma kudya kwambiri tsiku lililonse kungatanthauze kuti munthu amapeza shuga wambiri kuchokera ku chakudya.

Zakudya zokhala ndi shuga wambiri, mafuta ochulukitsa, komanso mafuta ochulukirapo amatha kukhala pachiwopsezo chachikulu kuposa zomwe zimakhala ndi zakudya zabwinozi.

Zipatso zimakhala ndi mavitamini ambiri, mchere ndi fiber, motero ndizofunikira pakudya wathanzi. Kusankha zatsopano osati zipatso zouma komanso kudya zipatso zochepa ndi zipatso zapamwamba zingathandize kuchepetsa kuchuluka kwa shuga omwe mumatha kudya.

Pali zipatso zingati

Kuchuluka kwa zipatso zomwe amadya kumadalira msinkhu, jenda komanso zochita za thupi. Kwa omwe akuchita masewera olimbitsa thupi kapena osachita masewera olimbitsa thupi osakwana mphindi 30 patsiku, dipatimenti yaulimi ku US imapereka malangizo otsatirawa (omwe aperekedwa mwanjira zachikhalidwe zaku US - makapu, zolemba pansipa

1 chikho cha zipatso ndi:

• 1 apulo yaying'ono
• 32 mphesa
• 1 lalanje lalikulupo kapena labulidi yapakatikati
• 8 sitiroberi zazikulu
• 1 chikho 100% madzi
• Maapulo awiri akuluakulu
• 1 nthochi

Zipatso zouma zimakhala ndi shuga wambiri kuposa watsopano kapena wokuzizira. Mwachitsanzo, theka chikho cha zipatso zouma ndikufanana ndi chikho 1 cha zipatso zatsopano.

Iwo omwe amathera mphindi zoposa 30 patsiku pochita zolimbitsa thupi amatha kukulitsa zipatso.

Kodi nkofunika kudya zipatso zochepa?

Anthu onenepa kwambiri amatha kupeza matenda amtundu wa 2 kuposa anthu ochepa. Chimodzi mwazifukwa zazikulu zoonekera kuti kunenepa kwambiri ndiko kumwa kwama calories ambiri kuposa momwe amawonongera. Ma calorie okoma ali ndi zopatsa mphamvu zambiri kuposa zabwino.

Kudya zipatso ndi msuzi wazipatso molingana ndi malingaliro a madokotala sikukweza mwayi wokhala ndi matenda ashuga.

Zogulitsa zosavuta kwambiri (kuyambira yogati ndi zowonjezera ku ketchup ndi soseji) ndipo zophikira zimakhala ndi shuga. Mwa kuchepetsa kuchuluka kwawo muzakudya zanu, mutha kuchepetsa kuchuluka kwa shuga omwe mumamwa, chifukwa muyenera kuwerenga malembawo mosamala.

Mwa anthu omwe ali ndi matenda a prediabetes, kuchuluka kwa shuga m'magazi awo ndiwokwera kuposa masiku onse, koma osachuluka kwambiri kwakuti dokotala amatha kudziwa mtundu wa matenda ashuga a 2. Ngakhale prediabetes ndi njira yachindunji ya matenda ashuga, izi sizitanthauza kuti zidzadutsamo. Chepetsani shuga mu prediabetes - mwina izi zimafuna kuchepetsa thupi ndikuwonetsa zolimbitsa thupi tsiku ndi tsiku m'moyo wanu.

Kodi anthu odwala matenda ashuga angadye zipatso?

Inde - akatswiri azakudya amayankha. Koma muyenera kuzidya mwanzeru osati zonse.

Kwa anthu omwe ali ndi matenda ashuga, kudya zakudya ndizofunikira - kuwunika kuchuluka ndi kuchuluka kwa chakudya chamafuta omwe amapezeka kuti shuga asakhale bwino. Pali chakudya komanso shuga m'm zipatso. Ndipo kuwaphatikiza pazakudya zanu kuyenera kutsogoleredwa ndi kudziwa kuchuluka kwa shuga omwe mumamwa.

Kuphatikiza pa shuga ndi chakudya, zipatso zimakhala ndi fiber. Zinthu zomwe zimakhala nazo zimatenga nthawi yayitali kugaya, zomwe zikutanthauza kuti zimachulukitsa shuga pang'onopang'ono kuposa omwe alibe fiber.

Mukamapanga zakudya, mutha kuwongoleredwa ndi glycemic index ya chinthu (GI), chomwe chimawonetsera nthawi yomwe shuga kuchokera komwe imalowa m'magazi. Kwa odwala matenda ashuga, zakudya (kuphatikizapo zipatso) ndizoyendetsedwa, kuposa GI ndizochepera 70. Zipatso zambiri zimakumana ndi izi, koma, mwachitsanzo, mavwende okhala ndi GI 70 ndi zipatso zina zomwe zimakhala ndi GI yapamwamba. Ndipo misuzi ya zipatso imakhala ndi GI yapamwamba kuposa zipatso zomwe amapangira. Zipatso zakupsa zimakhala ndi ma GI apamwamba kuposa zipatso zosakhwima.

Zipatso zouma, msuzi wazipatso, ndi zipatso zina zotentha ngati mango ndizoperewera shuga.

Ichi si chifukwa choti muwasiyiretu padera pazakudya zanu, koma chifukwa ndikuti muchepetse gawo lomwe limaperekedwa. Mutha kuphatikiza zipatso za GI zapamwamba ndi mankhwala otsika a GI. Mwachitsanzo, kagawo kakang'ono ka nthochi kucha kucha Muthanso kukhala ndi chidwi ndi zosankha zina zamakudya a shuga athanzi.

Zipatso zina zamzitini zimakhala ndi shuga wambiri chifukwa cha manyuchi, koma osati onse - werengani cholembera pamtsempha mosamala!

Zipatso ndi matenda a shuga

Mu 2017, ku China, asayansi adatha kutsimikizira kuti kudya zipatso zatsopano kumatha kuchepetsa mwayi wokhala ndi matenda ashuga. Mwa omwe adachita nawo kafukufuku wokhudzidwa ndi matenda omwe adapezeka kale, zipatso zatsopano zimatha kuchepetsa zovuta zopezeka ndi mtima.

Komabe, palibe chifukwa chomveka chotsimikizira izi. Mwina chinali chifukwa chakuti anthu omwe amadya zipatso zatsopano amakonda kutsatira zakudya zopatsa thanzi kuposa ena.

Zomwe zimayambitsa matenda ashuga ndizovuta, koma pakudya zipatso simungathe "kuzipeza". Ndikofunikira kwambiri kuwunika kunenepa kwanu ndi shuga. Kudya zipatso zolimbitsa thupi ndi gawo lofunika la kadyedwe koyenera. Mwa kuchepetsa kuchuluka kwa zipatso zouma ndi misuzi yazipatso, mutha kuchepetsa kuchuluka kwa shuga muzakudya zanu.

Ndi zipatso ziti zomwe ndingadye ndi shuga komanso zoletsa kugwiritsa ntchito

Ambiri odwala matenda ashuga ali ndi chidwi ndi funso loti momwe malingaliro a shuga ndi zipatso amagwirizana. Izi matenda a endocrine dongosolo amafunika kuvomerezedwa kuwongolera kuchuluka kwa shuga m'magazi, omwe amakwaniritsidwa potsatira kudya kwapamwamba kwamoto. Popeza kagayidwe kazakudya umachepa, pakudya zipatso zokoma za mbewu, kuchuluka kwa glucose m'magazi kumakhazikika pamakhalidwe osavomerezeka.

Zipatso, zimapanganso zinthu zazing'onoting'ono ndi zazikulu, mavitamini ndi zinthu zina zofunika, chifukwa chake amalimbikitsidwa kuti azikhala nawo mndandanda wazakudya za tsiku ndi tsiku, makamaka kwa anthu odwala. Koma kodi odwala matenda ashuga atha kuchita chiyani, omwe amakhala ochepa zakudya zawo pakudya maswiti.

Madokotala amati ndi njira yabwino, kudya zipatso kumalangizidwanso kwa odwala matenda ashuga. Ndipo zipatso zomwe odwala matenda ashuga angadye, komanso momwe mungazidye molondola, muphunzira kuchokera m'nkhaniyi.

Kodi ndizotheka kudya zipatso mukazindikira matenda

Posachedwa, anthu omwe ali ndi vuto la shuga osaloledwa amaletsedwa kudya zipatso zilizonse chifukwa cham'mimba chambiri, zomwe zimatha kuyambitsa kuchuluka kwa glucometer.

Komabe, kuphunzira kwakutali za matendawa ndi akatswiri, kafukufuku wosiyanasiyana wa asayansi kwapangitsa kuti masiku ano anthu odwala matenda ashuga samaloledwa kudya zipatso, komanso amalimbikitsidwa kuti aziphatikizanso mndandanda wazakudya za tsiku ndi tsiku, chifukwa zipatso za mbewu zimabweretsa zabwino ku thupi lofooka.

Anthu odwala matenda ashuga nthawi zambiri amadziwa kuchuluka kwa shuga m'magazi, chifukwa chizindikirochi chimayang'aniridwa nthawi zonse, ngati chimasinthasintha pafupi ndi chilembo chokhacho kapena chikuwonjezeka pang'ono, ndiye kuti, mankhwala ochepetsa shuga amachita ntchito yawo, ndiye kuti mutha kuphatikiza zipatso zochepa zazakudya.

Ndi zipatso zamtundu wanji zomwe zingagwiritsidwe ntchito kwa matenda ashuga, chidziwitso cha kuchuluka kwa ma monosaccharides pazinthu zam'mera zitha kuthandizira, komanso momwe zipatso zimakhudzira kagayidwe kamunthu ka munthu wina nthawi zonse zimatha kuyesedwa ndi glucometer.

Zoletsa pakugwiritsa ntchito zipatso zokhala ndi fructose

Fructose, monosaccharide yomwe imawonjezera kutsekemera kwa glucose komanso kanayi lactose, chifukwa chipatsocho chimakhala chokoma. Komabe, zipatso zokhala ndi yowutsa mudyo zimasiyana ndi kuchuluka kwa chakudya komanso kuchuluka kwa mayamwidwe, zomwe zikutanthauza kuti ngati zinthu zingapo zakwaniritsidwa, zipatso zina zimatha kudyedwa ndi matenda a shuga.

Mukamakoma kwambiri zipatso ndi fructose, ndizochepa kwambiri kwa odwala matenda ashuga. Zipatso zina zimayenera kukhala zochepa pogwiritsira ntchito kapenanso kusiyiratu. Ambiri a fructose amapezeka m'mavwende, masiku, yamatcheri, mabulosi abulu, nkhuyu, ma Persimmons ndi mphesa. Chifukwa chake, odwala matenda ashuga ayenera kusankha zipatsozo ndi zipatso zomwe zimakhala zokoma pang'ono.

Momwe mungasankhire zipatso, kutengera index ya glycemic

Mndandanda wa glycemic wa zipatso zotsekemera uyenera kuganiziridwanso kuti apange mndandanda wazinthu zomwe zakudya zimadwala wodwala matenda ashuga. Chizindikirochi chikufotokozera momwe chakudya chimapangidwira mofulumira mutatha kudya chipatso china.

Ngati mutadya zipatso za mmera zokhala ndi mayeso a glycemic opitilira magawo makumi asanu ndi awiri, izi zidzakuthandizani kuti mulumphe kwambiri m'magazi a glucose, zomwe zimapangitsa kuti insulini itulutsidwe. Chifukwa chake, mafuta ochulukirapo sapita ku chiwindi ndi minofu minofu, koma adzayikidwa mu mafuta.

Mndandanda wazipatso zina za glycemic index ndi chakudya (pa 100 g)

Muyezo wazakudya za anthu odwala matenda ashuga:

• Chachikulu:
  • Chipatso cha mphesa - 22 / 6.5,
  • maapulo - 30 / 9.8,
  • ndimu - 20 / 3.0,
  • maula - 22 / 9.6,
  • pichesi - 30 / 9.5.
• Zabwino:
  • mapeyala - 34 / 9.5,
  • malalanje - 35 / 9.3,
  • makangaza - 35 / 11.2,
  • cranberries - 45 / 3,5,
  • nectarine - 35 / 11.8.
• Chokhutiritsa:
  • ma tangerines - 40 / 8.1,
  • jamu - 40 / 9.1.
• Sizothandiza:
  • vwende - 60 / 9.1,
  • Persimmon - 55 / 13.2,
  • zinanazi - 66 / 11.6.
• Chotsani:
  • zoumba - 65/66,
  • chivwende - 75 / 8.8,
  • masiku - 146 / 72.3.

Chifukwa chake, posankha mtundu wa zipatso zomwe mungadye ndi shuga, muyenera kuganizira kwambiri zomwe zikuwonetsedwa m'ndandandandawo. Ngati index ya carbohydrate digestibility ili pansi pa makumi atatu, ndiye kuti zipatso zoterezi zimatha kudyedwa mopanda mantha.

Anthu odwala matenda ashuga ayenera kudya zipatso zomwe zimakhala ndi mitundu yambiri yazakudya (fiber ndi pectin). CHIKWANGWANI chilipo mu zipatso zosungunuka komanso zopanda mpweya. CHIKWANGWANI chosagwiritsidwa ntchito bwino chimagwira ntchito m'mimba ndipo chimakhudzanso kukomoka. Mawonekedwe osungunuka amachepetsa kwambiri ma lipoprotein ochepa kwambiri (VLDL), okhala ndi "cholesterol" yoyipa ndi monosaccharides m'magazi.

Fiber zambiri zimapezeka maapulo ndi mapeyala, ndi mitundu yonse iwiri ya fiber yopezeka pakhungu la chipatso choyambirira. Zipatso izi zimathandiza kwambiri anthu onenepa chifukwa amatha kuchepetsa thupi.

Kwa anthu onenepa kwambiri, mphesa yazipatso imadzakhala chipatso chosafunikira, chomwe kuphatikiza kuchepetsa thupi kumakhala ndi mitundu yambiri yazakudya ndi ascorbic acid, yomwe imapangitsa chitetezo chokwanira. Kiwi, yomwe imakhala ndi ma enzyme omwe amawononga mafuta mwachangu, amathandizanso kuchepetsa kulemera. Zipatso zina zotentha zimaphatikizapo mango, laimu, chinanazi, papaya, ndi makangaza.

Mutha kuwonjezera ma buluu, malalanje, sitiroberi, yamatcheri, mapichesi, rasipiberi ndi nthochi mndandanda wazipatso ndi zipatso. Ndikofunikira kuyang'ana pa index ya glycemic ndi kuchuluka kwa chakudya chamafuta mu zipatso, ngati ali okwera kwambiri, ndiye kuti zipatsozi ziyenera kudyedwa m'magawo ang'onoang'ono.

Mwa kuphatikiza zipatso zomwe zimaloledwa tsiku ndi tsiku menyu odwala matenda ashuga, mutha kukwaniritsa zotsatirazi:

• limbitsani chitetezo chamthupi
• kusintha kagayidwe
• milingo yotsika ya VLDL,
• kuchepetsa mafuta m'thupi
• sintha magazi
• kweza thupi ndi zinthu zofunikira,
• Sinthani magwiridwe antchito a chiwindi, impso, mtima ndi ziwalo zina.

Matenda a shuga ndi amitundu iwiri - wodalira insulin komanso osadalira insulini. Poyambirira, odwala safunika kuletsa menyu chilichonse, ndiye kuti, amatha kudya zipatso zosiyanasiyana, komabe amayenera kuwongolera kuchuluka kwa shuga omwe amalowa mthupi. Ndi matenda a shuga amtundu wachiwiri, chakudya chimayenera kukhala chamagulu azakudya, ndipo maswiti samachotsedwa. Izi ndizofunikira makamaka kwa anthu omwe amalemera msanga.

Ndi mtundu wanji wa zipatso zomwe zili bwino kusankha ndi matenda ashuga a 2

Zipatso za odwala matenda ashuga a mtundu wa 2 ziyenera kusankhidwa mosamala kwambiri, chifukwa fructose, wodya kwambiri, amathanso kunenepa. Chifukwa chake, zipatso zokoma zamtundu wachiwiri wa shuga ziyenera kusiyidwa kwathunthu kuchokera kuzakudya.

Ndi zipatso ziti zomwe zingakhale bwino kwa 2 matenda ashuga ndi dokotala. Ndikofunikira kudziwa index ya glycemic ya chipatso chilichonse, shuga omwe ali m'zipatsozo, ndikuwonetsa bwino lomwe gawo la tsiku ndi tsiku, lomwe mulimonse momwe mungathere. Nthawi zambiri zipatso za anthu odwala matenda ashuga amasankhidwa mitundu ya acidic. Zipatso zokhala ndi shuga wochepa kwambiri zimatha kudyedwa mpaka magalamu mazana atatu patsiku. Ngati zipatsozo ndizokoma mokwanira, ndiye kuti simungadye mopitilira magalamu mazana awiri patsiku.

Zipatso za anthu odwala matenda ashuga ndizabwino kudya zatsopano, koma timwiti tawo timaletsedwa. Izi ndichifukwa choti pamakhala ma monosaccharides ambiri mumadzi omwe amapezeka kuchokera ku zipatso, ndipo kusowa kwa fiber kumangoyambitsa njira yolimbikitsira. Pazifukwa izi, misuzi ya zipatso sayenera kuledzera kwa anthu omwe ali ndi matenda ashuga.

Kupatula ndi makangaza kapena mandimu a mandimu. Madzimu awa nthawi zambiri amadyedwa chifukwa cha zopindulitsa zawo - mandimu amateteza ku atherosulinosis, ndipo makangaza amasuntha bwino magazi ndikuchotsa poizoni m'thupi.

Popeza timadziti timaletsedwa kumwa shuga, mutha kukonza zakumwa zingapo kuchokera ku zipatso. Pankhaniyi, ndikofunikira kusankha osati zipatso zabwino kwambiri. Zakumwa zitha kukonzedwa kuchokera ku maapulo, mphesa, ma quinces, malalanje, mapeyala, lingonberries, cranberries, raspberries, currants kapena gooseberries. Zipatso ndi zipatso zabwino pakupanga zakudya zotsekemera, compote kapena zopanda mowa. Zipatso nthawi zambiri zimawonjezeredwa ku tiyi ya zitsamba kuti muthandize kusintha ndi kununkhira kwa zakumwa.

✓ Nkhani yoyesedwa ndi dokotala

Izi ndizofunikira kudziwa! Gawo lomwe odwala matenda ashuga amatsogozedwa posankha zipatso ndiwo mndandanda wa glycemic.

Zipatso za matenda a shuga a 2: ziti?

Kwa odwala omwe ali ndi matenda a shuga a 2, ndikofunikira kuwerengera zakudya zoyenera. Kutengera izi, kalozera wamkulu ndi index ya glycemic. Ichi ndi chizindikiro chomwe chimatsimikizira kuchuluka kwa mayamwidwe am'madzi.

Chenjezo Anthu ambiri amaganiza kuti timadziti tamatsenga tatsopano tokha ndi abwino komanso athanzi.Komabe, malinga ndi ziwerengero, ndizosokoneza kwambiri ku timadziti tatsopano tofinyidwa kamene kamayambitsa kukula kwa shuga kwa ana. Izi zikufotokozedwa ndi kuchuluka kwa shuga.

Glycemic Fatso Index

Chifukwa chake, ndikofunikira kusiyanitsa malonda onse ndi kuchuluka kwa kutengera.

Ngati munthu akudwala, ndiye kuti amafunikira mavitamini angapo kuti adzikonzenso mphamvu kuti athe kudzudzulidwa. Mavitamini abwino kwambiri amapezeka mu zipatso, omwe amalimbikitsidwa kuti azidya nthawi zonse osati ndi odwala, komanso odwala matenda ashuga.

Chipatso cha Matenda A shuga

Chifukwa cha zipatso zosankhidwa bwino, mutha:

• khazikitsani shuga
• Sinthani chitetezo chamthupi,
• kukhutitsa thupi ndi kufufuza zinthu
• kusintha matenda a ziwalo zamkati,
• kusintha kagayidwe kachakudya njira.

Odwala matenda ashuga ayenera kulabadira mndandanda wazipatso zomwe zimakhala ndi ma pectins ambiri, motero fiber. Ma cellulose opezeka mu zipatso amatha kukhala amitundu iwiri - osapindulitsa ndi sungunuka.

Zipatso zololedwa za matenda a shuga 2. Gawo 1

Ndikosavuta kubweretsa CHINSINSI CHABWINO PAKATI PA Mafuta monga kuphatikiza ndi madzi. Oyimira bwino ndi mapeyala ndi maapulo. Zipatso zokhala ndi mtundu woterewu zimatha kutsitsa cholesterol yoyipa, ndipo nthawi yomweyo imasinthira index index ya shuga.

Mosiyana ndi izi, fiber yopanda kanthu imatha kuyendetsa matumbo. Ngakhale kutenga zipatso zochepa ngati izi kumakusangalatsani kwa nthawi yayitali.

Thandizo! Ngati munthu akudwala matenda ashuga amtundu wa 2, ndiye kuti ayenera kudya zipatso zomwe zimakhala zosungunuka komanso mpweya wosakwanira.

Zipatso zina, monga maapulo, zimatha kukhala ndi mitundu yonse yamafuta (yomwe imapezeka mu peel ya apulo). Nthawi yomweyo, ndikofunikira kuganizira mfundo yayikulu - kunenepa kwambiri (chimodzi mwazotsatira zoyipa za matenda ashuga), kotero kulemera kwake kumatha kusinthidwa ndi zipatso zolemera mu fiber.

Zipatso zololedwa za matenda a shuga 2. Gawo 2

Yang'anani! Mlingo watsiku ndi tsiku wa fiber ayenera kukhala 25 mpaka 30 g.

Zipatso zomwe zimakhala ndi fiber yayitali kwambiri:

• maapulo
• nthochi
• Zipatso za malalanje (malalanje, mphesa),
• sitiroberi
• mabuluni
• rasipiberi
• mapeyala.

Zipatso zololedwa za matenda a shuga 2. Gawo 3

Tcherani khutu! Zipatso zotentha pang'ono zimaloledwa kwa odwala matenda ashuga. Mndandandawu umaphatikizapo mango, makangaza, chinanazi.

Mtsutso waukulu womwe muyenera kukumbukira ndikuti ndizoletsedwa kuphika zipatso ndi shuga. Kuphatikiza kulikonse kwa zipatso ndi shuga kumakhala kusakaniza koipa. Chifukwa chake, odwala matenda ashuga amatha kudya zakudya zatsopano kapena zachisanu zokha. Ndikofunika kwambiri kupatula zakumwa zongolowa kumene mu zakudya. Mosadabwitsa, simuyenera kugwiritsa ntchito misuzi ngakhale kuchokera pa mndandanda wazipatso zololedwa, popeza zimakhala ndi shuga wambiri, kuposa zipatso zomwe.

Zipatso zololedwa za matenda a shuga 2. Gawo 4

1. Mapeyala ndi maapulo. Izi ndi zipatso zothandiza kwambiri kwa odwala matenda ashuga, popeza amasiyanitsidwa ndi kuchuluka kwa mavitamini ndi ma pectins. Chotsirizachi ndichinthu chabwino kwambiri chothandizira kusintha kagayidwe kazinthu. Ndipo odwala matenda ashuga, njira ya metabolic imasokonekera. Kuphatikiza apo, pectin imachotsa cholesterol, imalepheretsa mapangidwe, zimayendetsa magazi. Komabe, phindu lalikulu kwa odwala matenda ashuga ndikuchotsa zinthu zapoizoni zomwe zimakulitsa shuga.
2. Cherry. Chipatso choterocho, chimakhala ndi coumarin. Chifukwa cha gawo ili, ziwalo zamagazi zopangidwa m'matumbo zimasungunuka mwachangu. Kupanga kwa magazi kumachitika chifukwa cha atherosulinosis makamaka mu mtundu 2 wa matenda ashuga. Chifukwa chake, tikulimbikitsidwa kudya zamatcheri pofuna kupewa.
3. Mphesa. Uku ndikuyimira zipatso za zipatso, zomwe zimakhala ndi fiber yambiri, Vitamini C. Makamaka chidwi chake chikuyenera kuperekedwa kwa anthu omwe ali ndi matenda a shuga oyamba kuti azilimbitsa thupi ndi kusungunuka kwamitsempha.
4. Kiwi. Chipatso chimagwiritsidwa ntchito kuwongolera kulemera, chifukwa ma enzyme ake amathandizira kutentha mafuta mwachangu.
5. Amapichesi. Amamwe mosavuta ndipo amasiyana muzolemba za antioxidants.
6. Plums. Amasiyanitsidwa ndi mawonekedwe ambiri azinthu zosiyanasiyana. Mosiyana ndi zipatso zina, ma plums amaloledwa kudya ndi anthu odwala matenda ashuga mu kuchuluka kwa zidutswa zinayi patsiku.

Matenda A shuga

Chenjezo Anthu odwala matenda ashuga ayenera kupewa zoopsa! Zipatso izi zimakhala ndi chakudya chambiri.

Anthu odwala matenda ashuga omwe ali ndi matenda amtundu wachiwiri akulimbikitsidwa kuti abweretsenso kanemayo, omwe amandandalika mndandanda wazipatso zovomerezeka.

Vidiyo - Kodi anthu odwala matenda ashuga amadya chiyani ndipo ndi ati osadya?

Onse omwe ali ndi matenda ashuga amatsutsana ndikugwiritsa ntchito misuzi yazipatso zatsopano mpaka kukula kwa shuga, zomwe zimatha kuwonjezera shuga. Komabe, pali mndandanda wazakumwa zovomerezeka za odwala matenda ashuga:

• mandimu. Chikhocho sichikhala chopanda kuwonjezera madzi, ndiye kuti chimatha kumwa pang'onopang'ono komanso kuwonda pang'ono. Madzi awa ali ndi mphamvu kwambiri pamakoma a mtima ndipo ndi prophylactic yabwino motsutsana ndi atherosulinosis. Zabwino zimakhudza njira za metabolic,
• makangaza msuzi. Ndi matenda a shuga a 2 mtundu, zovuta zosiyanasiyana zimatha kuonedwa, kuti zitha kupewedwa, tikulimbikitsidwa kuyang'anitsitsa zinthu zoyenera kuti zithandizire wodwalayo. Kudya msuzi wa makangaza kumaphatikizapo kuwonjezera uchi wochepa. Ngati wodwala akukumana ndi mavuto m'mimba, ndiye kuti kugwiritsa ntchito madzi awa sayenera kuphatikizidwa, komanso mandimu.

Zakudya za shuga

Izi ndizofunikira! Ngati matenda amtundu wa II apezeka, ndiye kuti timadziti timene timagulidwa ndi oletsedwa. Pomwe amapanga, shuga amagwiritsidwa ntchito, omwe amakhala osalimbikitsa kwambiri odwala matenda ashuga. Ndiponso mu chakumwa choterocho padzakhala zolowa m'malo mwa mtundu ndi utoto.

Zipatso zouma ndi imodzi mwazakudya zabwino kwambiri, koma sizikhala mgulu la odwala matenda ashuga. Kufikira shuga wambiri, zipatso zouma zimaphatikizidwa mu odwala matenda ashuga.

Mutha kuzigwiritsa ntchito popanga juwisi kapena zipatso zakumwa. Kuti muchite izi, tikulimbikitsidwa kuti mulowerere zipatso zouma, kenako ndikuwiritsa zinthuzo kwa nthawi yayitali. Kuti musinthe kukoma, mutha kuwonjezera sinamoni ndi sweetener, yokonzedwera akatswiri a matenda ashuga, ku compote.

Magulu atatu pazinthu za odwala matenda ashuga

Kwa odwala matenda ashuga, iwalani za zakudya monga nthochi zouma, papaya zouma, avocados ndi nkhuyu.

Zakudya zopatsa thanzi kwa odwala matenda ashuga ziyenera kukhazikitsidwa ndi zakudya zomwe zimatsatira chikhalidwe chovomerezeka pakudya zipatso. Chifukwa chake, musanayambe kudya zipatso, muyenera kudutsa ndikuzindikira thupi kuti mupeze dokotala kuti musakweze msanga wazipatso.

Mukamapangira zakudya, kusankha kwa zinthu kumayenera kusankhidwa ndi katswiri, ndikuyang'ana pa index ya glycemic, malinga ndi kuwerengera konse komwe kumachitika. Tisaiwale kuti kudwala kwamtundu wachiwiri ndikodalira insulini, chifukwa chake, kuchuluka kwa glucose wophatikizidwa ndi zipatso kumatha kukhala kovuta.

Boris Ryabikin - 10.28.2016

Matenda a shuga amakhala ndi chiyambi chosiyana, matendawa ndi kuchuluka kwa kudalirika kwa insulin. Digiri yoyamba imapereka jakisoni wa insulin tsiku ndi tsiku, digiri yachiwiri ndiyosavuta, imafunikira njira yolinganiza yopangira zakudya ndi mankhwala. Kwa odwala ena, pali malamulo okhwima oletsa kudya, kwa ena, omwe ali ndi mtundu wocheperako wa shuga, nthawi zambiri, mutha kuchita ndi zakudya zabwino.

Kugwiritsa ntchito masamba ndi zipatso ndizofunikira, zimakhala ndi fiber, zomwe zimachotsa poizoni ndikuchepetsa thupi, komanso mavitamini ndi michere yomwe imathandizira njira zama metabolic, pectin, zomwe zimatsitsa cholesterol ndi shuga m'magazi.

Kuwongolera kuchuluka kwa shuga m'magazi, cholozera cha glycemic chimagwiritsidwa ntchito - chizindikiro chomwe chimatsimikiza kuchuluka kwa mayamwidwe amthupi. Pali madigiri atatu:

• otsika - mpaka 30%,
• avareji ndi 30-70%,
• mkulu index - 70-90%

Mu matenda a shuga a digiri yoyamba, muyenera kukumbukiranso mlingo wa insulin yomwe imagwiritsidwa ntchito. Odwala omwe ali ndi matenda a shuga a digiri yoyamba, omwe ali ndi kuchuluka kwa glycemic, pafupifupi zipatso ndi ndiwo zamasamba zonse zimaphatikizidwa ndi chakudya, chifukwa odwala matenda ashuga a digiri yachiwiri - ayenera kugwiritsidwa ntchito mosamala. Kwa wodwala aliyense, ndikofunikira kusankha zakudya zomwe mukufuna komanso posankha zipatso ndi ndiwo zamasamba za shuga ndikofunika kufunsa dokotala wanu.

Kutengera kuchuluka kwa mafuta osavuta, zinthuzo zimagawidwa m'magulu otsatirawa:

• Chizindikiro glycemic index - mpaka 30%. Zakudya zoterezi zimachedwa kugaya komanso zimakhala zotetezeka kwa odwala matenda ashuga. Gululi limaphatikizapo mbewu zonse za chimanga, nkhuku, mitundu ina ya masamba.
• Index 30-70%. Zogulitsa zotere zimaphatikizapo oatmeal, buckwheat, nyemba, zinthu zamkaka, ndi mazira. Mtundu wamtunduwu uyenera kugwiritsidwa ntchito mosamala, makamaka kwa iwo omwe amamwa insulin tsiku lililonse.
• Index 70-90%. Mkulu wa glycemic index, zomwe zikutanthauza kuti zinthuzo zimakhala ndi shuga ambiri ogaya mosavuta. Katundu wa gululi la odwala matenda ashuga ayenera kugwiritsidwa ntchito mosamala, pokambirana ndi adokotala. Zinthu zotere ndi monga mbatata, mpunga, semolina, uchi, ufa, chokoleti.
• Dongosolo lake ndiloposa 90%. Otchedwa "mndandanda wakuda" wa odwala matenda ashuga - shuga, confectionery ndi maswiti am'mawa, buledi woyera, chimanga cha mitundu yosiyanasiyana.

Mapangidwe azakudya za tsiku ndi tsiku ayenera kuvomerezana ndi adokotala, chifukwa Zakudya zingapo zimatha kukulitsa shuga, zimapangitsa kuchuluka kapena kudwala kwa odwala matenda ashuga.

Odwala omwe ali ndi matenda amtundu wa 2 amatha kudya mitundu yosiyanasiyana ya masamba omwe ali ndi masamba tsiku lililonse ndi shuga pang'ono ndi chakudya. Ndi masamba ati omwe amaloledwa kuphatikizidwa mu zakudya za odwala omwe ali ndi matenda ashuga:

• Kabichi - ndiwotsika mu ma calories komanso wolemera mu fiber. Woyera-mutu, broccoli, wokhala ndi mavitamini A, C, D, komanso calcium ndi chitsulo, Brussels amatumphuka ndi kolifulawa (mwatsopano kapena yophika).
• Sipinachi wokhala ndi vitamini K ndi folic acid, kukonza kukakamiza.
• Nkhaka (chifukwa cha zomwe zili ndi potaziyamu, vitamini C).
• Tsabola wotseka (shuga wotsika ndi cholesterol, yowonetsedwa kwa odwala matenda ashuga amitundu yoyamba ndi yachiwiri).
• Biringanya (umathandiza kuchotsa mafuta ndi poizoni m'thupi).
• Zukini (sinthani njira za metabolic ndikuchepetsa thupi) zimawonetsedwa pang'ono.
• Dzungu (ngakhale lili ndi mndandanda wokwera wa glycemic, limathandizira kuchepetsa kuchuluka kwa glucose ndikufulumira kukonzanso insulin).
• Selari
• Makina.
• Anyezi.
• Letesi masamba, katsabola, parsley.

Zakudya zambiri zobiriwira zimakhala ndi phindu kutsitsa shuga komanso thanzi lathunthu. Masamba "Olondola" amathandizira kagayidwe kazakudya, michere yamavulaza, komanso imasintha kagayidwe kazinthu.

Ndikofunikira kuchepetsa masamba okhala ndi wowuma - mbatata, nyemba, nandolo wobiriwira, chimanga. Ndi matenda ashuga, mitundu iyi ya masamba imaphatikizidwa:

• beets (imodzi mw masamba okoma kwambiri)
• kaloti (amachititsa kudumpha mu shuga ndi mafuta m'thupi chifukwa cha kuchuluka kwakudya)
• mbatata (monga kaloti, amakhala ndi wowuma yambiri, yomwe imawonjezera shuga)
• tomato ali shuga wambiri.

Ndikofunikira kutsatira mosamalitsa zomwe adotolo amafufuza, kuchokera momwe zinthu zomwe mumapangira zakudya za tsiku ndi tsiku za mtundu umodzi kapena zina za matenda ashuga. Liti kunenepa kwambiri simungathe kufa ndi njala, kuyesera kuti muchepetse kunenepa, ndibwino kuthana ndi vuto lotere ndi zakudya zoyenera. Komanso, samalani ndi njira zabwino zochizira matenda amitundu II matenda a shuga.

Madokotala amalimbikitsa kutenga Ferment S6 ndi chakudya, chomwe chimathandizira kwambiri kuchepa kwathamanga kwa shuga m'magazi. Kukonzekera kwazitsamba kwapadera ndikutukuka kwaposachedwa kwa asayansi aku Ukraine. Ili ndi mawonekedwe achilengedwe, ilibe zopangira zowonjezera ndipo ilibe zovuta. Zimatsimikiziridwa mwachipatala kuti mankhwalawa ndi othandiza kwambiri kwa odwala omwe ali ndi matenda a shuga a 2.

Ferment S6 ili ndi kupumula kokwanira, kumabwezeretsa njira za metabolic mthupi. Amawongolera ntchito ya endocrine, mtima komanso kugaya chakudya. Mutha kudziwa zambiri za mankhwalawa ndikuwayitanitsa kulikonse ku Ukraine patsamba lovomerezeka la http://ferment-s6.com

Kuti muthane ndi shuga la magazi, mukapanga chakudya, muyenera kuganizira mndandanda wazotsatira zamitundu ndi zipatso. Kulephera kudya kumatha kubweretsa matenda.

Anthu odwala matenda ashuga amatha kuloledwa zipatso ndi zipatso:

Ndikofunika kugwiritsa ntchito zipatso ndi zipatso za mtundu wachiwiri wa matenda ashuga watsopano kapena wowuma, osaphika mu madzi, zipatso zouma ndizoletsedwa.

Kugwiritsira ntchito nthochi, mavwende, ma cherries okoma, ma tangerine, zinanazi, ma proimmons osavomerezeka, timadziti ta zipatso izi ndizosafunanso. Osamadya mphesa zokhala ndi matenda ashuga a 2. Zipatso zoletsedwa zotizindikiritsa choncho ndi masiku ndi nkhuyu. Simungadye zipatso zouma ndi ma compotes. Ngati mukufunadi, muthanso kuphika zipatso zouma ndi kuphika zipatso zouma kwa maola asanu mpaka asanu ndi limodzi, ndikuwotcha kawiri ndikusintha madzi ndikuphika mpaka wachifundo. Potsatira compote, mutha kuwonjezera sinamoni pang'ono ndi zotsekemera.

Chifukwa chiyani zipatso zina zimakhala zowopsa kwa iwo omwe ali ndi shuga ambiri:

• Chinanazi chimatha kudumpha mu shuga. Ndi zothandiza zake zonse - otsika kalori, kupezeka kwa vitamini C, kulimbitsa chitetezo cha mthupi - chipatsochi chimaperekedwa kwa odwala omwe ali ndi matenda osiyanasiyana a shuga.
• Mabhanana amadziwika ndi zinthu zambiri wowuma, zomwe sizabwino zimakhudza shuga wamagazi.
• Mphesa zamtundu uliwonse zimapikisidwa kwa odwala matenda ashuga chifukwa cha kuchuluka kwa shuga, komwe kumawonjezera shuga.

Anthu odwala matenda ashuga amitundu mitundu amatha kumwa mitundu iyi ya zakumwa:

• phwetekere
• mandimu (amatsuka makhoma amitsempha yamagazi, amasintha njira za metabolic komanso kuyeretsa poizoni ndi poizoni, ayenera kuledzera m'miseche yaying'ono yopanda madzi ndi shuga),
• pomegranate madzi (tikulimbikitsidwa kumwa ndi kuwonjezera uchi),
• mabulosi
• kupindika
• kiranberi
• kabichi
• kachiromboka
• nkhaka
• karoti, wophatikizika, mwachitsanzo, malita awiri a apulosi ndi lita imodzi ya karoti, kumwa wopanda shuga kapena kuwonjezera 50 gm ya sweetener.

Momwe mungadziwire kuchuluka kwa zipatso kapena ndiwo zamasamba zomwe zimadyedwa

Ngakhale kugwiritsa ntchito zamasamba kapena zipatso zokhala ndi index yotsika ya glycemic kungayambitse kuchuluka kwa shuga mthupi. Chifukwa chake, posankha maphikidwe azakudya za tsiku ndi tsiku, muyenera kuyang'anira chidwi chazogulitsa, ndikuwerengera momwe mungagwiritsire ntchito. Kutulutsa zipatso sikuyenera kupitirira 300 magalamu a mitundu ya acidic (maapulo, makangaza, malalanje, kiwi) ndi magalamu 200 a okoma ndi wowawasa (mapeyala, mapichesi, plums).

Ngati mutawerenga nkhaniyi mukadali ndi mafunso okhudzana ndi zakudya zomwe zimayambitsa matenda ashuga, lembani ndemanga zomwe zili kumapeto kwa nkhaniyi, ndikusangalala kukulangizani.

"A apulo patsiku amachotsa dokotala kwa inu," umatero mwambi wakale waku Germany wazaka za zana la 19. Ngakhale pamenepo, anthu adadziwa kuti zakudya zopatsa thanzi ndi zipatso zazakudya ndizabwino thanzi lanu. Pali lingaliro pamawu awa - idyani zipatso tsiku lililonse! Asayansi ochokera ku gulu lothana ndi zakudya ku Germany amalangiza kuti: pafupifupi, muyenera kumwa masamba asanu ndi zipatso tsiku lililonse. Koma kodi zipatso zimatha kukhala ndi matenda ashuga? Kupatula apo, zimakhala ndi shuga!

Zipatso zatsopano zimakhala ndi shuga pang'ono, koma ambiri ali ndi zinthu zopindulitsa. Awa ndi mavitamini C, B, E, antioxidants, fiber, kufufuza zinthu.Nthawi yomweyo, siziphatikiza mafuta, zomwe ndizothandiza kwa anthu onenepa kwambiri.

Masamba ndi zipatso ndizophatikiza michere, motero amalimbikitsidwa pafupifupi aliyense, kaya akhale ndi matenda a shuga kapena ayi.

Moyenera, tikulimbikitsidwa kudya masamba atatu (pafupifupi 400 g) ndi zipatso ziwiri (pafupifupi magalamu 250) tsiku lililonse.

Kulemera kwa zipatso musanadyeko kungayimitsidwe - wina amagwirizana ndi kuchuluka komwe kumagwirizana ndi dzanja lanu popanda kutsatira.

Mosiyana ndi izi, shuga a sucrose ndi mphesa amatha kuyambitsa glycemia. Chifukwa chake, anthu omwe ali ndi matenda ashuga ayenera kuchepetsa kuchuluka kwawo kwa zipatso ndi ndiwo zamasamba zomwe ali nazo. Ndikulimbikitsidwa kuti muchepetse shuga wamagazi ola limodzi mutatha kudya.

Posankha zipatso zomwe munthu angadye shuga, ayenera kudziwa bwino mtundu wa zipatso zamtundu wa glycemic (tidaziyesa kale). Zipatso zokhala ndi zotsika (zosakwana 50) kapena sing'anga (55-70) zimasankhidwa. GI yapamwamba = 70−90 imakhala ndi zipatso zomwe zimaphika (kupanikizana, jamu), zipatso zouma, komanso ma compotes zipatso, timitsuko tothira madzi, chifukwa ali ndi shuga wambiri.

Zipatso zingapo zimakhalanso ndi index yayikulu ya glycemic: nkhuyu, madeti, masimu, nthochi, mphesa, yamatcheri okoma. Zipatso zoterezi ndizoletsedwa kwa odwala matenda ashuga.

Zipatsozi ndizoyenera anthu omwe ali ndi matenda ashuga. Amatipatsa ascorbic acid ndi fiber yambiri (zakudya zamafuta), zomwe zimawonjezera kukana kwa thupi pazinthu zopsinjika (kuzizira, ndi zina), zimalimbitsa makoma amitsempha yamagazi, potero zimachepetsa chiopsezo chokhala ndi matenda oopsa. Chifukwa cha michere yazakudya yomwe ilimo, zipatso za zipatso zimachepetsa kupezeka kwa glucose m'magazi ndikuwonjezera chidwi cha thupi ku insulin. Amakhala ndi otsika glycemic index (30- 40) ndipo akhoza kupezeka mu zakudya za odwala.

Kumbukirani kuti glycemic index (GI) ndi chizindikiro chomwe chikuwonetsa kuchuluka kwa shuga m'magazi omwe amakwera akamagwiritsa ntchito chinthu china.

Atsogoleri omwe ali mgululi ndi mphesa ndi mandimu, omwe GI wawo ali ndi 25. Pali owonjezera a ascorbic acid ndi fiber fiber mwa iwo. Grapefruit amathanso kuwotcha mafuta motero kupatula cholesterol. Ndikofunika kugwiritsa ntchito mukamaphika zakudya zovuta zophatikiza chakudya.

Malalanje ndi ma tangerine amakhalanso ndi GI yotsika = 40-50, yomwe ndiyokwera pang'ono kuposa zipatso za mphesa ndi mandimu. Alinso ndi zofanana ndi abale omwe ali pamwambapa, koma ali ndi shuga wambiri.

Kupeza kutchuka Pomelo ali ndi GI yotsika = 40-50, koma akuyenera kugwiritsidwa ntchito mosamala, popeza amaphatikiza kwambiri mafuta - 100 g a chipatsochi - magalamu 10 a chakudya. Nthawi yomweyo, ali ndi michere ndi mavitamini, amenenso ndi othandiza. Chifukwa chake, simuyenera kuzikana, muyenera kungoyang'ana kuchuluka kwa shuga (glycemia).

Pakudya chilichonse, ndibwino kudya theka la mphesa wamba kapena lalanje limodzi. Koma kumbukirani kuti simuyenera kudya zipatso zamzitini zamzitini, chifukwa zimakhala ndi glycemic index yayikulu komanso zimatha kukulitsa kwambiri glycemia.

Zipatso zabwino kuyambira ubwana wathu. Amakhala samadziwa kuti maapulo ndi mapeyala ndi otetezeka kudya ndi matenda ashuga. Palibe kukayikira masiku ano - palibe chowopsa.

Amakhala ndi GI yotsika = 30−40, 80% ndi madzi ndipo ali ndi shuga kuchokera 5% mpaka 15%. Amakhala ndi shuga wa zipatso (fructose), yemwe samakhudzana ndi shuga wa magazi.

Kuphatikiza apo, zimakhala ndi zinthu zambiri zofunikira (chitsulo, calcium, sodium, fluorine), wowuma, mavitamini A, magulu B, C, E, P, CHIKWANGWANI. Ma peels a Apple ali ndi pectin, yomwe imachepetsa cholesterol ndikuchepetsa chiopsezo chotenga atherosulinosis. Tiyenera kudziwa kuti maapulo wowawasa ali ndi shuga wofanana ndi okoma. Ndikulimbikitsidwa kuti musadye mopitilira apulo umodzi kapena peyala imodzi patsiku.

Sikuti zipatso zonse ndizofanana kwa anthu odwala matenda ashuga. Makonda ayenera kuperekedwa kwa zipatso zokhala ndi index yotsika ya glycemic: gooseberries, mabulosi akuda, rasipiberi, phulusa lamapiri, currants, yamatcheri, nyanja ya buckthorn, ma apricots. Pafupifupi magalamu 300 (ma servings awiri) amaloledwa kudya tsiku lililonse. Amayezedwa m'makapu: 1 chikho-1 kutumikira. Mulinso mavitamini ambiri othandiza: A, gulu B, C. Khomali limakhala ndi fiber ndi wowuma, zomwe zimapangitsa chidwi cha minyewa kupita ku insulin ndikuchepetsa glycemia, komanso cholesterol yotsika, potero kupewa mwayi wokhala ndi matenda a atherosulinosis ndi mtima.

Mtsogoleri m'gululi ndi chitumbuwa. Ili ndi GI yotsika = 22, imakhala ndi ma antioxidants ambiri, ma antacid omwe amathandizira kapamba panthawi yopanga insulin ndi 40-50%, amatha kuyang'anira shuga wamagazi, kuphatikiza mchere, kufufuza zinthu, ndi zinthu zina zofunika kwa ife. Madzi a Cherry nawonso ndi othandiza.

Izi zimaphatikizapo zipatso zomwe zimakhala ndi index yayikulu ya glycemic, yomwe ingayambitse kukula kwambiri kwa shuga kwa magazi, komwe pambuyo pake kumawonjezera chiwopsezo cha zovuta za matenda ashuga. Koma kodi zonse zilibe chiyembekezo?

Ngakhale kuti GI yake ndi yokwera kwambiri (75), kutsekemera kumapangidwa chifukwa cha shuga wa zipatso (fructose), shuga yachilengedwe imakhalapo pang'ono.

Fructose sakudziwika kuti amayambitsa kwambiri kuchuluka kwa shuga. Nthawi yomweyo, imakamizidwa pang'ono (30−40 g) pafupifupi popanda mtengo wa insulin. Nthambi za mitengo zimathandizira kuti shuga awonjezeke. Zomwe zimachitika tsiku lililonse ndi 700-800 magalamu. Munthawi imeneyi, ndibwino kuchepetsa zakudya zamagulu ochulukirapo.

Ndikwabwino kutenga magawo a mavwende 150-200 g katatu pa tsiku. Ponena za magawo a mkate, gawo limodzi la mavwende mu 260 magalamu lofanana ndi 1 mkate. Koma koposa zonse, musamadye kwambiri!

Muli zinthu zofunikira kufufuza zambiri komanso ascorbic acid, ili ndi 12% ya chakudya chochepa cha mafuta ndi 1% ya ma organic acid, makamaka omwe amakhala ndi shuga. GI = 67. Potengera maziko awa, zingayambenso kukwera kwamwadzidzidzi m'magazi a shuga, chifukwa chake amaloledwa kuitenga mosamala, osapitirira 1 mphete, makamaka pamodzi ndi zipatso zomwe zimaloledwa kugwiritsidwa ntchito ndi odwala omwe ali ndi matenda ashuga (mapeyala, maapulo, ndi zina).

Amakhala ndi 85% madzi, ena onse ndi shuga (fructose, glucose), mitundu yosiyanasiyana ya asidi (tartaric, citric, malic, succinic, phosphoric, formic, oxalic ndi silicic), fiber, tannins, mavitamini a magulu B, C, P, K, folic acid, chitsulo, magnesium, phosphorous. GI ya mphesa ili pafupi kwambiri - 67, koma imaphatikizanso michere yamagetsi yamagetsi, yomwe palimodzi imatha kubweretsa kuchuluka kwatsopano kwa shuga m'magazi. Chifukwa chake, tikulimbikitsidwa kutenga mphesa moyang'aniridwa ndi dokotala komanso kuchuluka kwa glycemia, kuti muchiritse.

Yambani ndi 1XE (ofanana 70 ml. Wamphesa wa mphesa kapena 70 g (zidutswa 12 za mphesa) pang'onopang'ono mukukula. Njira yonse ya chithandizo sichidapitilira milungu 6. Nthawi zambiri mphesa zofiira zimagwiritsidwa ntchito, kutafuna mphesa zonse. Mlingo umagawidwa katatu.

Mphesa zimachotsera poizoni zinthu, zimakonza microflora yam'mimba, zimakongoletsa chakudya cham'mimba, zimalimbitsa makoma amitsempha yamagazi, zimayang'anira mamvekedwe awo, zomwe zimathandiza kuchepetsa magazi. Koma kumbukirani: mukamatenga mphesa, muyenera kuyang'ana shuga!

Mabhanana amatipatsa mahomoni abwino kwambiri - serotonin, omwe amatchedwanso mahomoni a "chisangalalo", komanso fiber yambiri, vitamini B6, mchere, komanso chitsulo ndi potaziyamu. Zonsezi zimawonjezera kukana kwa thupi lathu pamavuto, zimachepetsa kuthamanga kwa magazi. GI ili ndi pafupifupi 51, koma imakhala ndi mafuta ochulukirapo komanso shuga ya mphesa, yomwe imapangitsa kukula kwa shuga.

Amaloledwa kudya nthochi za shuga, koma pang'ono - osapitilira theka la tsiku, mu Mlingo zingapo, mutamwa theka la kapu ya madzi theka la ola musanadye.

1. 
   Nkhani zamakono za endocrinology. Nkhani 1, State Publishing House of Medical Literature - M., 2011. - 284 c.
2. 
   Balabolkin M. I., Lukyanchikov V. S. Clinic ndi chithandizo chazovuta za endocrinology, Zdorov'ya - M., 2011. - 150 p.
3. 
   Chithandizo cha endocrine matenda. M'mavoliyumu awiri. Gawo 1, Meridian - M., 2014 .-- 350 p.
4. Rosenfeld E.L., Popova I.A. Glycogen matenda, Mankhwala - M., 2014. - 288 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusayiti, kukambirana ndi akatswiri ndizofunikira nthawi zonse.