Zomwe Zimakweza Mwazi wa Magazi: Mndandanda Wazogulitsa

Timalankhula za kuwopsa kwa shuga wamagazi, ndizizindikiro ziti zomwe ali nazo ndikumvetsetsa, zomwe zomwe zimapanga zimatha kuwonjezera shuga.

Inde, tonse tikudziwa kuti zomwe timadya zimakhudza thupi lathu. Koma sizokayikitsa kuti tsiku ndi tsiku timaganizira zokhudzana ndi zomwe zimachitika chifukwa cha chinthu china chomwe chidadyedwa. Ichi ndichifukwa chake masiku ano tidaganiza zofufuza zomwe zimawonjezera shuga wamagazi ndi zomwe zotulukapo zake zimawonekera mthupi lonse.

Kodi chiwopsezo cha kudya kwambiri shuga?

Kugwiritsa ntchito shuga molakwika kumabweretsa zotsatirapo zomvetsa chisoni kwa thupi monga:

• kusokonezeka kwa insulini komanso matenda ashuga,
• kumverera kwamuyaya kwanjala komanso chifukwa chake - kunenepa kwambiri komanso kunenepa kwambiri, makamaka kwa azimayi,
• Matenda amkamwa, yomwe imadziwika kwambiri ndi caries,
• kulephera kwa chiwindi
• khansa ya kapamba
• kuthamanga kwa magazi
• matenda a impso
• matenda a mtima
• kuchuluka kwa michere yokwanira m'thupi,
• gout.

Zachidziwikire, ndizokayikitsa kuti munthu wamba yemwe samadwala matenda a shuga tsiku lililonse amayang'ana kuchuluka kwa shuga m'magazi. Koma ndibwino kwa aliyense wa ife kudziwa zomwe zimawonetsa kuwopsa kwake:

• kukodza pafupipafupi,
• pafupipafupi komanso kwanthawi yayitali
• kupuma mseru komanso kusanza,
• kuthamanga kwa akavalo

• mavuto ndi kumveka bwino komanso kuyang'ana m'maso,
• kufooka kwathunthu ndi kutopa,
• kamwa yowuma ndi ludzu
• kulakalaka kophatikizana ndi kumangokhala ndi njala,
• kusakhazikika
• kuchuluka kwa manja ndi mapazi,
• kupezeka kwa khungu kuyabwa, dermatitis, furunculosis
• m'malo motalika, machiritso apang'onopang'ono,
• pafupipafupi zotupa za wamkazi, ziwopsezo zopanda pake mu nyini mwa akazi ndi kusabereka kwa amuna.

Mukaphunzira zambiri zokhudzana ndi shuga wambiri m'mavidiyo otsatirawa:

Ndi zakudya ziti zomwe zimawonjezera shuga?

Asayansi adachita kafukufuku ndikuwonetsa kuti munthu wamba, osakayikira izi, amadya supuni pafupifupi 20 za shuga tsiku lililonse, ngakhale kuti madokotala ndi akatswiri amalimbikitsa kuti asapitirire supuni zinayi! Izi zimachitika chifukwa sitimawerenga kawirikawiri phukusi. Ndi zakudya ziti zomwe zimachulukitsa shuga - gome ndi ena mwa iwo lingakuthandizeni kuzindikira:

GI ndi chiyani?

Mndandanda wamatumbo a glycemic ndi chizindikiro chokhudzana ndi zovuta zamagulu azakudya mu kusintha kwa shuga wamagazi (omwe atchulidwa kuti shuga). Mafuta okhala ndi index yotsika ya glycemic (mpaka 55) amakamizidwa pang'onopang'ono ndipo amayambitsa kuthamanga kwa shuga m'magazi, chifukwa chake, mongaalamulo, kuchuluka kwa insulin.

Kukulozerako ndikusintha kwa shuga m'magamu awiri atatha kudya shuga. Mafuta a glycemic a glucose amatengedwa ngati 100. Mndandanda wa glycemic wazinthu zomwe zatsalira zikuwonetsera kufananizira kwamphamvu yamafuta omwe amapezeka mwa iwo pakusintha kwa shuga m'magazi chifukwa cha kuchuluka kwa shuga.

Mwachitsanzo, magalamu 100 a buckwheat youma amakhala ndi magalamu 72 a chakudya. Ndiye kuti, akamadya phala la buckwheat lopangidwa kuchokera ku magalamu 100 a Buckwheat wouma, munthu amalandira magalamu 72 a chakudya. Zakudya zomanga thupi mthupi la munthu zimaphwanyidwa ndi ma enzymes kupita ndi glucose, omwe amalowetsedwa m'magazi m'matumbo. Mndandanda wa glycemic wa buckwheat ndi 45. Izi zikutanthauza kuti mwa magalamu makumi awiri ndi awiri amitundu yazowonjezera zopezeka kuchokera ku buckwheat pambuyo maola 2, 72 x 0.45 = 32.4 magalamu a glucose adzapezeka m'magazi. Ndiye kuti, kudya magalamu 100 a buckwheat pambuyo pa maola 2 kumabweretsa kusintha komweko m'magazi a shuga monga kudya magalamu 32.4 a shuga. Kuwerengera kumeneku kumathandizira kudziwa kuti chakudya chofunikira kwambiri ndi chiyani.

Zinthu zina zomwe zimachulukitsa shuga zimafotokozedwa pagome. Monga mukuwonera kuchokera pazomwe zalembedwa, anthu omwe adapitilira chizindikiro ichi ayenera kudya zakudya zopanda mafuta pang'ono ndikupatsa chidwi ndi masamba atsopano osapsa.

Mutha kudziwa zambiri zokhudzana ndi shuga omwe ali oletsedwa mu kanema pansipa:

Zomwe ndizosatheka kwenikweni kwa matenda ashuga

Kuti tipeze malingaliro enieni pazomwe zimachulukitsa shuga wamagazi, tidagawa zinthuzo m'magulu ndikulemba mndandanda:

• Mitundu yosiyanasiyana yophika buledi ndi confectionery, ufa wa tirigu wophika kwambiri, makeke, makeke, ndi zina zambiri.
• Pasitala ochokera m'makalasi apamwamba kwambiri a tirigu, Zakudyazi, vermicelli.
• Mowa ndi mowa.
• Soda ndi shuga.
• Mbatata pafupifupi mu mitundu yake yonse: yokazinga, yokazinga ndi tchipisi, yophika.
• Masamba ophika: kaloti, beets, dzungu.
• Maphala ndi chimanga: semolina, mpunga, mapira ndi tirigu.
• Chakudya chofulumira pamitundu yonse ndi mawonekedwe ake.

• Zipatso zouma: zouma ndi masiku.
• Zipatso zokoma: mango, papaya, nthochi, chinanazi, vwende ndi chivwende.
• Zakudya zamafuta: mayonesi, squash caviar, mbale yokazinga mu mafuta ambiri.

Zakudya zomwe zimatha kudya shuga wambiri:

• Zinthu zamkaka zomwe zimakhala ndi mafuta ambiri: tchizi zosiyanasiyana, kirimu ndi batala, kirimu wowawasa ndi tchizi cha kanyumba koposa mafuta 15-20%.
• Zipatso: mphesa, yamatcheri ndi yamatcheri, maapulo, mphesa, kiwi, Persimmons.
• Mwatsopano ndi kufinya zipatso ndi mabulosi timadziti.
• Zaamphaka okhathamira ndi mchere wamasamba ndi zipatso.
• Nyama yamafuta ndi nsomba, caviar.
• Zopangidwa kuchokera ku nyama zokhala ndi mafuta ambiri: ma pastes, masoseji, masoseji, zakudya zamzitini, mafuta anyama, kuwaza, ham ndi ena.
• Madzi a phwetekere, beets ndi tomato watsopano.
• Nyemba (zagolide ndi zobiriwira).
• Mbale: oatmeal, barele, buckwheat, barele, mpunga wopanda bulawuni.
• Rye ndi mkate wina wonse (makamaka wopanda yisiti).
• Dzira yolk.

Kodi anthu angadye chiyani ndi shuga wambiri?

Akatswiri amatcha izi:

• Mitundu yosiyanasiyana ya kabichi: kabichi yoyera, nthambi za Brussels, kolifulawa, broccoli.
• Letesi.
• Zamasamba: nkhaka, biringanya, tsabola wobiriwira wobiriwira, udzu winawake.
• Soya, mphodza.
• Zipatso: maapulo, ma apulosi, mphesa, sitiroberi, mabulosi abulu, mabulosi akuda, yamatcheri ndi rasipiberi, mandimu ndi masamba ena ambiri ndi zipatso zomwe zimawonjezera shuga m'magazi.

Kodi fructose ndi mdani wobisika?

Kodi mumaganiziranso kuti fructose ndi gawo limodzi la zakudya zabwino? M'masitolo apamwamba, m'masitolo ogulitsa pa intaneti, malo ogulitsira ... Inde, kulikonse kuli malo owerengera azakudya zopangidwa ndi fructose ndipo izi, ndizachidziwikire. Fructose kwenikweni siyimayambitsa insulini, ndiko kuti, sichulukitsa kuchuluka kwa shuga ndi insulin yamagazi, pomwe imakoma kuposa shuga. Koma sayansi siyimilira ndipo kafukufuku wambiri akuwonetsa kuti fructose imadziwika ndi thupi lathu ngati chinthu choopsa! Iyo, mosiyana ndi glucose, sigwiritsidwa ntchito ndi minofu, ubongo ndi ziwalo zina, koma imatumizidwa molunjika kwa chiwindi, komwe imapukusidwa ndikuwachotsa.

Ndi zochulukirapo za fructose (ndipo gwero silopeza zinthu zapadera zokha, koma zipatso, zipatso zouma, uchi!):

• gawo lina limasandulika kukhala uric acid, yomwe imawonjezera kuchuluka kwa uric acid m'magazi ndikupangitsa kuti gout ipangidwe.
• kunenepa kwa chiwindi kumachitika. Makamaka owoneka bwino pa ultrasound - kuchuluka kwa chiwindi,
• imachulukitsa kukana kwa insulin ndipo imabweretsa matenda a shuga,
• fructose imasinthidwa mwachangu kukhala mafuta kuposa shuga.

Timalongosola mwachidule: kuti muchepetse kuchuluka kwa uric acid ndi chiwindi chamafuta, muyenera kuchepetsa zakudya zomwe zimakhala ndi fructose osazigwiritsa ntchito ngati zotsekemera. Palibe vuto kwa thupi patsiku, simungadye zopitilira 300 zipatso.

Chizindikiro chachikulu cha matenda ashuga

Zotsatira za chinthu china pakukula kwa glucose zimadziwika ndi index yake ya glycemic (GI kapena GI). Mtengo uwu umawonetsera kuwonongeka kwa zinthu, kumasulidwa ndi kupangidwa kwa glucose kuchokera kwa iwo, komanso kuchuluka kwa kugwiritsika kwake kwa kayendedwe kazinthu.

Kukwera kwa GI, njira zamitundu yachilengedwe zimachitika mwachangu ndipo glucose imalowa. A GI yapamwamba imagwirizana ndi mtengo wa mayunitsi 70 kapena kuposerapo. Kuchokera pakudya chakudya chokhala ndi index ya glycemic, shuga wamagazi amatuluka mokakamizidwa. Kwa odwala matenda ashuga, izi zikuwopseza kukula kwa vuto la hyperglycemic.

GI wamba ili pakati pa magawo 30 mpaka 70. Zogulitsidwa zomwe zili mndandandandawu amaloledwa kuti azilembedwa muzakudya, kuyang'anira kuchuluka kwa tsiku ndi tsiku (sabata). Pogwiritsa ntchito molakwika (kupitirira kukula kwa gawo), shuga wamagazi amadzuka pazikhalidwe zosavomerezeka.

Mlozera wotsika wa glycemic (⩽ magulu 30). Zothandiza kwa odwala matenda ashuga komanso anthu omwe ali ndi prediabetes. Zakudya zotere sizikhala ndi vuto la glucose wamagazi. Mkhalidwe waukulu pakudya zakudya zomwe zimakhala ndi GI yotsika ndikuwongolera pazolimbitsa thupi ndi kuchuluka kwa mbale. Kutengera ndi mfundo za GI zomwe zikuwonetsedwa patebulo pansipa, zinthu zomwe zimapangitsa kuti shuga azikhala ndi magazi zidziwike momveka.

Zakudya zomanga thupi mwachangu

GI yapamwamba kwambiri ndi yazakudya zamafuta ochepa (ma monosaccharides ndi ma disaccharides). Amatengeka mwachangu ndi thupi, ndikupangitsa kuti shuga atulutse m'magazi. Mwa munthu yemwe alibe matenda a shuga, timadzi tating'onoting'ono timagwira ntchito mokwanira, yomwe imatenga glucose wake yemwe amatuluka, imapita nayo ku maselo a thupi, ndipo patatha maola atatu, glycemia imabweranso mwakale.

Ndi kuchepa kwa insulin (mtundu 1 wa shuga) kapena kuchepa kwa chidwi cha maselo kupita ku mahomoni (mtundu 2), chiwembuchi chimaphwanyidwa. Kuchokera pamadyedwe othamanga omwe amapezeka, shuga m'magazi amadzuka, koma osatha. Monosaccharides ndi ma disaccharides ndizomwe zimapangitsa kuti pakhale shuga zomwe zimapangitsa kuti shuga azikhala wamphamvu, zomwe zimapangitsanso hyperglycemia, kunenepa kwambiri komanso kukulitsa shuga.

Mafuta ambiri osavuta amapezeka mumitundu yonse ya maswiti, mitundu ina ya zipatso ndi mitundu ya masamba. Zakudya za shuga zomwe zimaletsedwa kuphatikiza ndi izi:

• confectionery (makeke, meringues, marshmallows, halva, makeke, etc.),
• makeke ochokera batala, mkate waufupi, mkate ndi mtanda
• maswiti ndi chokoleti
• zotsekemera zotsekemera ndi zakudya zina,
• timadziti taphika, tiyi wamabotolo, zakumwa zoziziritsa kukhosi monga Sprite, Coke, etc.,
• zipatso, masamba ndi zipatso zouma: chinanazi, vwende, beets (yophika), masiku, zoumba,
• kuteteza: zipatso mu madzi, kupanikizana, marmalade ndi kupanikizana, lychee, compotes.

Zakudya zowonda pang'ono

Njira yogawa polysaccharides, mwinanso zovuta ma carbohydrate, siyothamanga mwachangu monga kusinthira monosaccharides. Mafuta opangika amalowa m'magazi pang'onopang'ono, ndipo glycemia imayamba kuchepa. Woyimira bwino kwambiri wama polysaccharides ndi fiber. Zakudya za munthu wodwala matenda ashuga ayenera kukhala ndi chakudya chamagulu azakudya ndi 45-50%.

Izi maphaso zimakupatsani mwayi kuti musamangokhala ndi shuga wamba, komanso kusintha chimbudzi ndikuchotsa mafuta ambiri m'thupi. Gwero lalikulu la fiber ndi masamba ndi amadyera. Mitundu ina ya chakudya chamafuta ndi:

• Glycogen Imapezeka kwambiri pazopangidwa ndi mapuloteni, zomwe sizimakweza kukula kwa glucose pamitengo yapamwamba.
• Pectin Ndi gawo la zipatso ndi ndiwo zamasamba.

Mtundu wina wa wowuma wa polysaccharide uli ndi kuchuluka kwa cleavage. Pogwiritsa ntchito molakwika kapena mopitirira muyeso zakudya zamafuta, magazi a glucose amatha kukwera pamikhalidwe yosavomerezeka.

Wowuma ndi gulu la zakudya zoletsa. Kuchuluka kwake kumapezeka mbatata, nthochi, pasitala, mitundu ina ya mbewu. Mu shuga, semolina ndi mpunga woyera ndizoletsedwa.

Ntchito zamapuloteni zimachedwa. Poyamba, ma amino acid amapangidwira kuchokera pamenepo, ndipo ndi pomwe glucose imamasulidwa. Chifukwa chake, zinthu zamapuloteni zimachulukitsa kuchuluka kwa shuga m'magazi pang'ono. Mkhalidwe waukulu wogwiritsidwa ntchito ndi kuchuluka kochepa kwamafuta.

Matenda a shuga a protein:

• nyama yazakudya (yamphongo, kalulu, nyama yodontha) ndi nkhuku (nkhuku, nkhuku yopanda khungu),
• nsomba zokhala ndi mafuta osaposa 8% (pollock, navaga, pike, etc.),
• Zakudya zam'madzi (mussels, shrimp, crab, squid, etc.),
• bowa
• mtedza.

Kuti muchete glycemia pakukonzekera menyu, mapuloteni amalimbikitsidwa kuti aphatikizidwe ndi fiber.

Kugwiritsa ntchito mafuta a nyama kumakhudza thanzi la anthu omwe ali ndi chizindikiritso cha glucose. Choyamba, kuphatikiza ndi monosaccharides, amazigaya mwachangu, ndikuchulukitsa magazi.

Kachiwiri, ali ndi kuchuluka kwa lipoprotein ochepa, ndiko kuti, "cholesterol yoyipa." Zigawo za cholesterol zimayikidwa pazitseko zamitsempha yamagazi zowonongeka ndi miyala yaying'ono ya shuga, yomwe imayambitsa kukula kwa atherosulinosis.

Chachitatu, kugwiritsa ntchito zakudya zamafuta kumabweretsa magawo owonjezera. Pofuna kuti tisakhumudwitse hypercholesterolemia ndi hyperglycemia, mafuta azinyama pazakudya ayenera kusinthidwa ndi mafuta a masamba ndi 50%.

Musachotse zakudya:

• nyama yamafuta (nkhumba, tsekwe, mwanawankhosa, bakha), nyama yowotcha,
• masoseji (nyama, masoseji, masoseji),
• mafuta msuzi zochokera mayonesi.

Zokhudza mkaka

Mkaka suwonedwa ngati chakumwa, chinthu china chapadera chodyera. Ili ndi:

• mafuta odzola athanzi
• mapuloteni (casein, albin, globulin),
• zofunika ma amino acid omwe sanapangidwe mwathupi okha (tryptophan, lysine, methionine, leucine histidine),
• zinthu zazing'ono ndi zazikulu (calcium, potaziyamu, magnesium, chitsulo, selenium, ndi zina).
• mavitamini A, E, ndi mavitamini a gulu la B (B₁, Mu₂, Mu₃, Mu₅, Mu₆, Mu₁₂).

Zopatsa mphamvu za kalori, kutengera zomwe zili ndi mafuta, zimachokera ku 41 mpaka 58 kcal / 100 g. Kufunika kwa mkaka kwa anthu odwala matenda ashuga kumayambira mu chakudya chake, choyimiriridwa ndi lactose. Awa ndi shuga wamkaka, womwe umalowa pang'onopang'ono kukhoma la matumbo popanda kupangitsa kuti shuga atulutse magazi. Chifukwa chake, mankhwalawo ali ndi index yotsika ya glycemic (mayunitsi 38), ndipo simuyenera kudandaula kuti mkaka umakweza shuga. Mkaka wokhazikika nthawi zonse suopsa kwa odwala matenda ashuga.

Zina zonse za mkaka ndi mkaka wowawasa, komanso kuchuluka kwa shuga, zokonda ziyenera kuperekedwa pazosankha zochepa zopatsa mphamvu. Zambiri zamafuta azakudya zamkaka ndizochepa:

• 2,5% - yogati, kefir, yogati yachilengedwe ndi mkaka wowotchera,
• 5% - ya kanyumba tchizi (wokazinga ndi wamba),
• 10% - ya kirimu ndi zonona wowawasa.

Kuletsa kotheratu kumagwira ntchito:

• pa msuzi wokoma wa curd (wokhala ndi ma apricots owuma, zoumba ndi zina zowonjezera),
• mafuta owala,
• Zakudya za curd zokoma kwambiri ndi shuga,
• wokometsedwa mkaka
• ayisikilimu
• zonunkhira wokoma.

Ma yogurts odzaza zipatso sanaphatikizidwe pamndandanda wazinthu zololedwa, chifukwa cha zomwe zili monosaccharides.

Zosankha

Zakudya zopatsa mphamvu shuga sizikhala zamagulu onse. Kusiyana kokhako ndikuti mu azimayi, kuchuluka kwa chakudya kumakhala kwakukulu kuposa kwa amuna, chifukwa chake shuga amamasulidwa mofulumira kwambiri. Pophwanya zakudya za anthu odwala matenda ashuga, thupi la mkazi limayankha mwachangu ndi vuto la hyperglycemic.

Chidwi chachikulu pakugwiritsa ntchito mafuta osavuta a azimayi amayenera kuwonetsedwa mu nthawi ya perinatal komanso nthawi ya kusintha kwa thupi. Thupi likuyamba kusintha kwa ma horoni a Cardinal, njira za metabolic zimasokonekera, zomwe zimayambitsa chitukuko cha matenda ashuga pakapita nthawi kapena mtundu wa matenda ashuga 2 omaliza.

Mukakhala ndi mwana, zojambula zoyesedwa, kuphatikizapo kuyesedwa kwa magazi, sizinganyalanyazidwe. Amayi azaka za 50+ amalangizidwa kuti azilamulira shuga pakapita miyezi isanu ndi umodzi.

Analetsa Matenda Aakulu A shuga

Pankhani ya glycemia wosakhazikika, kuphika kuyenera kuchitika m'njira yophika, kuphika, kuwotcha, kuphika ndi zojambulazo. Zakudya zokhazika zomwe zimachulukitsa cholesterol ndi shuga ziyenera kutayidwa. Kuphatikiza apo, zakudya siziyenera kuphatikizapo:

• nkhumba, mwanawankhosa, msuzi wabakha ndi msuzi wokonzera pamiyeso yawo,
• nsomba zamzitini ndikusunga, nsomba zosuta,
• chakudya chofulumira (ma hamburger, ma fries achi french, nugices, etc.),
• mpunga ndi semolina mkaka phala,
• zopaka zomveka, zokhwasula-khwasula, tchipisi, zipatso za zipatso.

Pokhala ndi shuga wambiri, zoletsa zake zimagwera mbale zomwe zakonzedwa kuchokera kuzinthu zomwe zili ndi GI wamba:

• mbatata zosenda, zophika, zophika komanso zophika,
• mbale zakumpunga, pasitala, nyemba zamzitini, chimanga, nandolo,
• supu ndi nsomba zazikulu zomwe zimakhala ndi mafuta ambiri (halibut, mackerel, beluga, catfish, etc.),
• pitsa

Mwa mbewu pazomera kuti muchepetse kugwiritsa ntchito tomato, mango, persimmons, kiwi, dzungu.

Kulipira boma la prediabetesic state ndi matenda a shuga, ndikofunikira kukhalabe khola la glycemia. Mukamachita ntchito iyi, gawo lalikulu limaseweredwa ndi kupatsa thanzi. Choyamba, zakudya zomwe zimakulitsa kuchuluka kwa shuga m'magazi zimachotsedwa muzakudya. Kuletsedwa kwam'magulu kumatha kuperekedwa ndi chakudya chomwe chimakhala ndi zambiri zosavuta zamankhwala (zakudya zabwino ndi zakumwa).

Ma menus a shuga amakhazikika pazakudya zomwe zimakhala ndi fiber ndi protein. Mndandanda wa glycemic wa zakudya zomwe umadya tsiku lililonse suyenera kupitirira 30-40 mayunitsi. Zakudya zochokera 40 mpaka 70 zamagulu zimaloledwa muzakudya zochepa komanso chilolezo cha endocrinologist. Kuphwanya malamulo a kadyedwe nthawi ndi nthawi kumathandizira kukhazikika kwa zovuta zovuta za shuga ndikuwopseza vuto la hyperglycemic.

Zakudya Zomwe Zimakweza Shuga

Wodwala akapezeka ndi matenda amtundu 1 kapena mtundu wa matenda ashuga 2, ayenera kuwunika thanzi lake nthawi zonse. Ndikofunikanso kuyang'ana shuga pafupipafupi, kumbukirani zakudya zomwe zimachulukitsa shuga.

Zinthu zomwe zalembedwa pansipa ziyenera kudyedwa pang'ono, poyang'anira kuchuluka kwa shuga: mkaka (mkaka wonse wamkaka, mkaka wophika wopanda mafuta, kirimu, kefir), zipatso zotsekemera, zipatso. Ndi matenda ashuga, maswiti okhala ndi shuga (uchi wachilengedwe, shuga wamafuta), masamba ena (kaloti, nandolo, beets, mbatata) amathanso kukhudza kwambiri shuga.

Mu shuga, shuga amatuluka m'zakudya zopangidwa ndi ufa wotsika kwambiri, mafuta, masamba osenda zamzitini, nyama zosuta, komanso masamba osasamba omwe amakhala ndi kutentha.

Mwazi wamagazi umatha kukwera mochuluka kuchokera ku zakudya zophatikiza zomwe zimakhala ndi mafuta, mapuloteni, ndi chakudya chamagulu. Izi zimaphatikizaponso mbale zophatikizira zamafuta azakudya zamafuta ambiri, zopimira shuga yachilengedwe. Omaliza, ngakhale kuti amachepetsa zakudya zama calorie, angayambitse kuchuluka kwa glycemia.

Zakudya zowonjezera shuga pang'onopang'ono zimakhala ndi mafuta ambiri, mafuta osakwaniritsidwa, omwe amakhala:

Ndikofunikira kudziwa kuti ndi shuga mellitus, sikofunikira kukana kwathunthu zakudya zomwe zili ndi shuga wambiri, ndimamwa kwambiri, phindu la zakudya zotere limaposa zovuta zake.

Mwachitsanzo, ndikofunikira kudya uchi wachilengedwe ndi uchi, zotere sizingatheke kuwonjezera shuga, chifukwa sera, yomwe ikupezeka m'mizere ya uchi, imalepheretsa kuyamwa kwa glucose m'magazi. Ngati mumagwiritsa ntchito uchi m'njira yake yoyera, imatha kuwonjezera shuga mwachangu.

Wodwala matenda ashuga akamadya moyenerera, pang'ono ndi pang'ono maanasi ndi mphesa zimatha kuphatikizidwa m'zakudya, chifukwa cha kupezeka kwa fiber yathanzi, zipatso ngati izi zimapatsa shuga shuga m'thupi. Kuphatikiza apo, ndikofunikira kudya mavwende ndi mavwende m'magawo ang'onoang'ono, ndizithandizo zachilengedwe zochotsa poizoni, poizoni, komanso kuyeretsa impso.

Zipatso ndi matenda ashuga

Amakhulupirira kuti odwala matenda ashuga sayenera kudya zipatso, makamaka ndi mtundu woyamba wa matenda amuna. Posachedwa, zambiri zawoneka kuti zakudya zoterezi ziyenera kuphatikizidwa mumenyu ya odwala, koma zochepa.

Madokotala amalimbikitsa kudya zipatso zatsopano komanso zachisanu, chifukwa zimakhala ndi utsi wambiri, mavitamini, pectin ndi mchere. Pamodzi, zigawozi zimagwira ntchito yabwino kwambiri yokwaniritsanso thupi, zimachotsa wodwala cholesterol, kusintha matumbo, komanso zimathandiza shuga.

Kuchuluka kwa shuga m'magazi sikungachitike ngati wodwala wa shuga adya magalamu 25-30 a fiber, ndi kuchuluka kumene kumalimbikitsidwa kuti muzidya tsiku lililonse. Fiber zambiri zimapezeka mu maapulo, malalanje, ma plums, mapeyala, zipatso za mphesa, sitiroberi ndi rasipiberi. Maapulo ndi mapeyala amadyedwa bwino ndi peel, ili ndi fiber yambiri. Ponena za mandarins, zimakhudza shuga wamagazi, zimawonjezera mu shuga, chifukwa chake, ndibwino kukana zipatso zamtunduwu.

Monga kafukufuku wasayansi akuwonetsa, mavwende amakhudzanso shuga wa magazi, koma ngati mumadya mosapanda malire. Muyenera kudziwa kuti:

• 135 g zamkati muli mkate umodzi (XE),
• mu kapangidwe kameneka pali fructose, sucrose.

Ngati chivwende chimasungidwa nthawi yayitali, zimachulukitsa kuchuluka kwa shuga. Malingaliro enanso ndi kudya mavwende, pomwe osayiwala kuwerengera kuchuluka kwa mkate womwe wadyedwa.

Pankhani ya matenda ashuga amtundu wachiwiri, ndikofunikira kudya zopatsa mphamvu zochepa ngati izi kapena kuzisintha ndi zina zochepa, momwe zingathere, madokotala amaloledwa kudya 200 20000 g ya mavwende patsiku. Ndikofunikanso kuti musagonjere chilakolako chofuna kudya zakudya zamawonekedwe, zimakhala zovulaza chamoyo chofooka cha matenda ashuga, chimawonjezera shuga.

Zipatso zouma zimakhudzanso shuga wamagazi; zimakhala ndi shuga wambiri. Ngati pali chikhumbo, zipatso zotere zimagwiritsidwa ntchito kuphika compote, koma choyamba zimanyowa m'madzi ozizira kwa maola osachepera 6. Chifukwa chofika pansi ndikotheka kuchotsa shuga wambiri.

Mndandanda weniweni wa zipatso zouma, zopatsa shuga zamagazi, zili patsamba lathu.

Ngati shuga wakwera

Muthanso kuchepetsa kuchuluka kwa shuga ndi chakudya, choyambirira muyenera kudya masamba obiriwira okwanira, chifukwa ali ndi shuga pang'ono. Tomato, biringanya, radishes, kolifulawa, nkhaka ndi udzu winawake zimathandizira matenda a glycemia. Amakhala kuti amadya pafupipafupi, masamba oterewa salola kuti glucose iwuke.

Avocado ikuthandizira kukhudzika kwa chidwi cha mahomoni. Idzakwaniritsa thupi la odwala omwe ali ndi matenda ashuga okhala ndi lipids ndi monounsaturated. Endocrinologists amalangiza kuti mudzaze saladi kokha ndi masamba a masamba, makamaka ma azitona kapena achifwamba.

Masuzi amafuta, zonona wowawasa ndi mayonesi kumachulukitsa shuga m'magazi kwa mphindi zochepa, kotero kuti samaphatikizidwa kwathunthu ndi chakudya, izi ndizofunikira kwa odwala atatha zaka 50. Msuzi woyenera umakhazikitsidwa ndi yogati yokhala ndi calorie achilengedwe. Komabe, pali chosiyana kwa iwo omwe ali ndi matenda ashuga omwe samalolera ku zinthu zamkaka (lactose).

Zakudya zikachulukitsa shuga wamagazi, mutha kudzithandiza nokha:

1. kumwa supuni ya sinamondi,
2. kuchepetsedwa mu kapu yamadzi ofunda opanda mpweya.

Chomwa chomwe akuganiza chimakhazikika pamlingo wa glucose m'magazi, patatha masiku 21 shuga atachepa ndi 20%. Odwala ena amakonda kumwa yankho la sinamoni lotentha.

Zimakhudza kuwonjezeka kwa shuga ndi adyo yaiwisi; zimapangitsa kapamba kuti apange insulin yambiri. Kuphatikiza apo, ndiwo zamasamba zimadziwika chifukwa cha katundu wake wa antioxidant, pali tebulo patsamba lomwe zinthu zofunikira za penti zimapakidwa.

Kudya mtedza kumathandizira kuchepetsa kuchuluka kwa shuga poyesa magazi, ndikokwanira kudya 50 g ya mankhwala tsiku lililonse. Zothandiza kwambiri kuchokera pamawonekedwe a shuga ndi walnuts, mtedza, ma cashews, ma almonds, mtedza wa ku Brazil. Zothandiza kwambiri ndizapamwamba za pine kwa anthu odwala matenda ashuga. Ngati mumadya mtedza wotero kangapo pa sabata, kuchuluka kwa shuga mwa akazi ndi abambo kumatsika pomwe 30%.

Kwa matendawa, kutsika pang'onopang'ono kwa shuga kumawonetsedwa, motero, ndizomveka kugwiritsa ntchito zinthu zomwe zafunidwa kuti muchepetse kuchuluka kwa glucose pang'ono.

Izi ndizowona makamaka kwa odwala azaka zopitilira 50-60.

Zina zomwe muyenera kudziwa

Ngati pali zinthu zomwe zimachulukitsa shuga wamagazi, palinso zinthu zina kuti muchepetse, ndikofunikira kudziwa izi kuti mupange zakudya zamasiku onse. Kwa odwala matenda ashuga, lamulo ndikugwiritsa ntchito mafuta osachepera ophika mu mafuta ndi mafuta anyama. Zowonjezera pazinthu zoterezi zimaperekanso shuga.

Kuphatikiza apo, ndikofunikira kuchepetsa kuchuluka kwa zinthu zomwe zimakhala ndi ufa wambiri, mafuta a confectionery, komanso shuga wambiri. Ndi zinthu ziti zomwe zikufunikira kutayidwa? Gome limapereka zoletsa mowa, zakumwa zoledzeretsa zimayamba kukweza shuga m'magazi, kenako ndikuchepetsa.

Kwa iwo omwe samadwala matenda ashuga, koma ali ndi vuto lakelo, ndikofunikira kuti ayesedwe magazi moyenera shuga kawiri pachaka ndi katundu. Akuluakulu ayenera kuchita izi pafupipafupi.

Ndi zinthu ziti zomwe zimapangidwa kuti zikhale ndi matenda ashuga zomwe zafotokozedwa muvidiyoyi.

Zowopsa zowopsa

Pamene kusanthula kukuwonetsa zotsatira zapamwamba kuposa mtengo wapamwamba wa glucose, ndiye kuti munthuyu akhoza kukayikiridwa kuti akupanga shuga, kapena kukula kwathunthu. Mopanda ntchito, vutoli limangokulitsidwa ndi zovuta za pambuyo pake. Pomwe funso lidabuka: nthawi zina chimakhudza chiyani kuchuluka kwa shuga m'magazi? Yankho lolondola ndikuti: matenda ena apakati ndi kubereka mwa azimayi.

Mikhalidwe yopsinjika imakhudza kwambiri kuchuluka kwa shuga.

Zinthu zambiri zomwe zimawonjezera shuga m'magazi ndizosavuta kukumbukira ndipo osazidya konse. Koma izi sizotheka nthawi zonse, sizongovulaza, koma palinso zabwino zambiri kuchokera kwa iwo. Mwachitsanzo, simungasangalale ndi mavwende otentha a chilimwe, omwe amawonjezera shuga. Komabe, mabulosi awa ndiwothandiza kwambiri, momwe amawongolera amakhudza impso, amachotsa poizoni. Ndi zakudya zina ziti zomwe zingayambitse shuga? Zitha kugawidwa m'magulu ena. Mwachitsanzo, uku ndi kupezeka kwa:

• mbewu zonse, kupatula mkate, pasitala ndi mbewu
• masamba ochepa ndi mbewu za muzu, mwachitsanzo, chimanga, nandolo, beets, kaloti, mbatata,
• zophatikiza mkaka ─ mkaka, kirimu, kefir, mkaka wowotchera,
• zipatso ndi zipatso zambiri,
• shuga wokhazikika, uchi ndi zinthu zomwe zimakhala nazo.

Komabe, ngakhale pali mndandanda wazinthu zomwe zimakulitsa shuga m'magazi a shuga, zonsezi pamwambazi zili ndi chiwonjezero chosiyana cha chiwonetserochi. Izi ndizofunikira makamaka kwa odwala omwe ali ndi matenda ashuga. Ayenera kudziwa: ndi zakudya ziti zomwe zimawonjezera shuga?

Zakudya Zomwe Zimakhudza Mashuga A shuga

Ngakhale wodwala matenda ashuga, wodwala aliyense ayenera kumvetsetsa: Kodi ndi zakudya ziti zomwe zadyeka zomwe zimawonjezera shuga m'magazi ndikulumphira pang'ono, pang'ono pang'ono? Mwachitsanzo, nthochi yokhala ndi chinanazi imakhala ndi mafuta ambiri, ndipo chivwende, maapulo ndi mphesa ─ pang'ono, zimatha kudyedwa osadandaula, sizibweretsa vuto.

Tsopano muyenera kusankha mndandanda wazinthu zochepa zomwe zimapangitsa kuwonjezera shuga m'magazi, kapena tebulo ndiloyenera izi:

• shuga wowona, maswiti, koloko wokoma, masamu osiyanasiyana ndi uchi ndi maswiti ena ambiri,
• zinthu zonse za ufa zomwe zimakhala ndi mapuloteni ocheperako okhala ndi mafuta.

Komabe kupezeka kwazomwe malonda amapanga kumawonjezera shuga m'magazi popanda chiwopsezo chochepa, tebulo lalifupi:

• Zakudya zilizonse zophatikiza ndi lipids,
• nyama ndi chakudya chamasamba,
• Mitundu yonse ya ayisikilimu ndi zakudya zokhala ndi zonona kuchokera ku kirimu kapena protein,
• mitundu yosiyanasiyana ya masangweji ndi katundu wofewa.

Pali zipatso ndi ndiwo zamasamba zambiri zomwe zimawonjezera shuga m'magazi pang'onopang'ono, mwachitsanzo, monga: tomato omwe amawonjezera shuga m'magazi athu, mitundu yosiyanasiyana ya maapulo, nkhaka, sitiroberi, mavwende amatha kuwonjezedwa pazonsezi.

Kutengera ndi zomwe adokotala adalimbikitsa, ndizoletsedwa kugwiritsa ntchito china chake chomwe chimawonjezera shuga m'magazi ndipo muyenera kukumbukira mndandanda wazinthu zambiri komanso zowopsa za matenda ashuga. Zothandiza kwambiri zimakhala zipatso ndi masamba (chivwende ndi kabichi) zamtundu uliwonse zokhala ndi shuga wambiri m'magazi, kupatula nyemba, mbatata, zinanazi ndi nthochi, zomwe zimakhala ndi mafuta ambiri. Musaiwale kumwa mankhwala, pokhapokha ndi iwo omwe mungathe kupewa matenda a shuga.

Wodwala aliyense akudziwa yankho la funsoli: Ndi zipatso ziti zomwe zimawonjezera shuga? Yankho: ngati pali nthochi zambiri, coconut, Persimmons ndi mphesa, ndiye kuti pamakhala vuto ili.

Ngati pali zinthu zambiri zomwe zimachulukitsa shuga wamagazi, ndiye, molingana ndi izi, pali zambiri zomwe zimatsitsa mtengo wake. Zachidziwikire, awa ndi masamba. Amakhala ndi mavitamini ambiri, fiber fiber. Mwachitsanzo, sipinachi imakhala ndi kuchuluka kwa magnesium, komwe kumayendetsa glucose ndikuchepetsa kuthamanga kwa magazi. Ndiosavuta kupeza mafunso osavuta: Kodi ndi zakudya ziti zomwe sizikuwonjezera shuga? Ndi zakudya zosiyanasiyana ziti zomwe mulibe shuga? Yankho lake ndi losavuta:

• muyenera kudya kabichi wamitundu yosiyanasiyana, osayiwala za kabichi yam'nyanja, masamba a saladi, dzungu, zukini ─ kuwamwa nthawi zonse kumatsitsa shuga,
• Muzu wa ginger, currant wakuda, simungachite popanda tsabola wokoma ndi wowawa, tomato ndi nkhaka, radara yokhala ndi zitsamba ndi udzu winawake ─ imapatsanso kuchepetsa shuga,
• fiber yomwe ili ndi oatmeal imatha kukhalabe ndi glucose m'malo oyenera, kuchepetsa zovuta zonse za matenda ashuga
• mukamadya mitundu yosiyanasiyana ya mtedza, momwe mumakhala mafuta ochulukirapo, mapuloteni okhala ndi fiber yothandiza, kuyamwa kwa glucose kumachepetsa, zomwe zikutanthauza kuti zidzakhala pang'ono m'magazi. Koma chifukwa cha mafuta apamwamba kwambiri a calorie acid, kudya kuposa 45-55g sikuloledwa,
• Komanso, fiber yambiri imapezeka mu sinamoni yokhala ndi magnesium, polyphenols yomwe imatsitsa glucose. Zimatsimikiziridwa kuti pogwiritsa ntchito 4g ya sinamoni, shuga adzatsika ndi 19-20%. Chofunikira kukumbukira ndikuti ndi bongo wambiri, zotsatira za hypoglycemic ndizotheka.

Funso: Kodi ndi zipatso zabwino ziti zomwe zingadyedwe ndi shuga wamuyaya? Yankho: mwachitsanzo, yamatcheri, omwe amakhala ochepa ma calories komanso okwera kwambiri, amakhala ndi antioxidant. Ndimu yokhala ndi mphesa, momwe muli mavitamini ambiri othandiza, sangakhale wopatsa chidwi.

Tsopano zikuwonekeratu komwe odwala matenda ashuga amagwiritsa ntchito kuti awonjezere shuga. Koma panali mafunso ena ofunika: kodi ndizotheka kudya mavwende omwe ali ndi shuga wokwezeka wokhazikika? Kodi mavwende amatha bwanji kukopa shuga? Kodi mavwende amadzimadzi amadzutsa shuga wambiri wamwazi?

Zambiri za mavwende

Akatswiri ambiri sagwirizana chimodzi pamfundo za woimira mavwende a shuga. Ngati muphatikiza mavwende m'zakudya zanu ndi shuga wokwezeka pang'ono, muyenera kudziwa zabwino zake. Kapangidwe kake:

Mtengo wake ndi kupezeka kwa zinthu zotsimikizira ndi mavitamini:

• magnesium
• phosphorous
• potaziyamu
• calcium
• chitsulo
• thiamine
• pyridoxine,
• folic acid ndi zinthu zina zopindulitsa.

Fructose, yomwe imaposa chakudya chambiri, amapindulitsa odwala matenda ashuga.Ndi chizolowezi cha tsiku ndi tsiku cha 40g, mayamwidwe ake sabweretsa mavuto kwa wodwala. Izi zimabweretsa zotsatira zabwino chifukwa sizifunikira insulini, ndipo glucose yemwe amapezeka pa zamkati zamkati alibe vuto lililonse. Zotsatira zake kwa wodwalayo sizioneka ngati adya mpaka 690-700g ya zamkati zamkati. Tsopano sipadzakhalanso mafunso: kodi chivwende chathanzi komanso chokoma chimakweza malire apamwamba a shuga? Kodi mavwende opsa amakhudza shuga wathu wamagazi? Chilichonse chadziwika kale.

Kodi mavwende okoma amawonjezera shuga wosasunthika mwa wodwala? Kalanga, ndizowona, vwende imakulitsa. Koma kwa vwende yodwala yokhala ndi mlingo wa 150 -180gr kukhala wotetezeka. Vwende amakhala bwino m'matumbo, amatsuka poizoni, ndipo vwende amakhalanso ndi diuretic. Koma vwende samatengedwa ochuluka, ngakhale anthu athanzi amatha kudya kwambiri.

Kodi mkaka wa ng'ombe umachulukitsa shuga? Kwa odwala matenda ashuga, kanyumba tchizi, mkaka, kefir, ndi zinthu zina zonga zopanda mafuta ochepa zomwe zili zoyenera, pokhapokha ngati izi zingachitike. Kuchuluka kwa mkaka wosapumira patsiku kuposa magalasi awiri ndibwino kuti musatenge.