Mutha kumwa tiyi wobiriwira ndi shuga wambiri

Kwa zaka zambiri osalimbana ndi ma DIABETES?

Mutu wa Bungwe: “Mudzadabwitsidwa kuti kumakhala kovuta motani kuchiritsa matenda a shuga tsiku lililonse.

Zakudya zokhala ndi shuga wambiri ndi maziko othandizira achire, chifukwa zimathandiza kupewa kukula kwambiri komanso kukhala ndi shuga wokwanira. Mfundo yayikulu yazakudya ndi kuletsa kapena kukaniza kwathunthu zakudya zomwe zili ndi chakudya chambiri. Dokotala akufotokozereni zomwe mbale ziyenera kuphatikizidwa muzakudya zamagazi a seramu yayikulu.

Ndani akuwonetsedwa chakudyacho?

Munthawi yabwinobwino, munthu amakhala ndi shuga wa 3.3-5,5 mmol pa lita imodzi. Zizindikiro izi zimatha kusintha masana, ndipo zotsatira za kuyesedwa kawiri kokha zochitidwa 7.0 mmol pa lita imodzi ndi kukwera ndizo zingakhale chizindikiro cha matenda a shuga.

Zotsatirazi zingakhudze kuchuluka kwa shuga:

• kupsinjika kwakukulu
• mimba
• matenda osiyanasiyana.

Kuchuluka kwa shuga m'magazi kumakhudza moyo wa wodwalayo ndipo kumayendera limodzi ndi zizindikilo zotere:

• kuchepa chitetezo chokwanira,
• kamwa yowuma
• kuwonda
• ludzu
• Khungu
• kutopa,
• mawonekedwe a zithupsa.

Zizindikiro zonsezi zimatha kuchitika nthawi imodzi kapena kuwonekeranso, kukulitsa kwambiri mwayi wokhala ndi matenda ashuga. Kwa wodwala aliyense, adokotala amatenga zakudya zamagulu ena pafupipafupi ndi zakudya, kupatula zakudya zina zomwe zimadyedwa. Pankhaniyi, zaka za wodwalayo, jenda, kulemera kwa thupi ndi kupezeka kwa matenda ophatikizika ziyenera kukumbukiridwa. Kuphatikiza apo, tikulimbikitsidwa kukayezetsa ndikusanthula kapamba.

Kuyerekeza kwamapuloteni, mafuta ndi michere yambiri m'zakudya kungathandize kupewa matenda.

Malamulo a zopatsa thanzi

Zakudya zokhala ndi shuga wambiri zimatanthawuza kupatula kwathunthu kwa maswiti pamenyu ndikuwongolera kwa glucose kosaletseka m'mbale. Ndikulimbikitsidwa kuti zakudya zopatsa mphamvu zopatsa mphamvu, masamba ndi tiyi wazitsamba ziziphatikizidwa muzakudya zazikulu.

Kuphatikiza moyenera mapuloteni, mafuta ndi chakudya kumathandiza kupewa matendawa:

Ndilo chiyerekezo cha zinthu zomwe zimakupatsani mwayi wokwanira shuga.

Muyenera kudya pang'ono kapenanso 5-7 patsiku m'magawo ang'onoang'ono ndikuyesetsa kupewa kudya kwambiri. Simungathe kufa ndi njala: ndikofunikira kudya maola onse awiri ndi atatu. Ngati mulibe mwayi wakudya, mutha kukhala ndi chithunzithunzi ndi bar ya odwala matenda ashuga, kudya zipatso kapena kagawo ka mkate wa rye. Kudya makamaka nthawi yomweyo kukonza chimbudzi. Wodwala ayenera kusiyiratu kumwa mowa ndikuyenda bwino. Ngati zinthu zina sizimagwirizana, ziyenera kupatulidwa muzakudya ndikuzisintha ndi zina.

Ndi shuga wambiri, wodwalayo amapatsidwa tebulo Nambala 9, lomwe limathandizira kuti asamachotse kapena kupewetsa mafuta osavuta omwe angapangitse magazi. Gawo lalikulu la zakudya za tsiku ndi tsiku liyenera kukhala masamba ndi zipatso. Kuphatikiza apo, ndikofunikira kuphatikiza zinthu zamkaka zopaka ndi chimanga mu menyu.

Zinthu Zololedwa

Kuphatikiza shuga ndi magazi m'magazi anali athunthu komanso oyenera, mutha kusiyanitsa zakudya ndi zinthu monga:

• odzola ndi mousse
• supu zamasamba
• maswiti popanda shuga
• makeke ophika,
• nsomba zowonda
• mpendadzuwa ndi batala,
• zoyera
• wakucha zipatso zotsekemera.

Mutha kudya phala lililonse, kupatula semolina, chiwindi chophika, nsomba zamzitini mumadzi anu, vinaigrette ndi uchi pang'ono. Pafupifupi popanda zoletsa zilizonse zapadera, amaloledwa kudya zukini, dzungu, nkhaka, tomato ndi biringanya.

Mutha kudya masoseji apadera kapena maswiti a anthu odwala matenda ashuga, kumwa compote, yophika zipatso zouma kapena msuzi wopangidwa kumene. Kwa shuga ambiri, msuzi wa rosehip, khofi wokhala ndi mkaka ndi tiyi ndi currants tikulimbikitsidwa. Kwa anthu omwe ali ndi matenda ashuga, tikulimbikitsidwa kuphatikiza Yerusalemu artichoke muzakudya zanu, chifukwa masamba awa amakhala ndi insulin yachilengedwe.

Musanadye chilichonse, ndibwino kumwa chikho chimodzi cha compote kuti chakudyacho chizitha kuzamwa. Mutha kuphika chimanga m'madzi ndikuphatikizira mafuta a mpendadzuwa, ndikusankha mkate kuchokera ku phala kapena chinangwa.

Kutsatira zakudya kumayenera kukhala kwa sabata limodzi kapena awiri, mutatha kupuma pang'ono. Kenako wodwalayo ayenera kubwereza maphunzirowo.

Onetsetsani kuti mulingo wochepetsa mchere. Zogulitsa zimatha kuwiritsa, kuphika, kuphika ndipo nthawi zina. Xylitol imathandizira kusintha shuga; fructose imaloledwa pang'ono.

Zosintha zamasiku tsiku limodzi

Kwa wodwala aliyense, zakudya zimakonzeka munthawi yonse ya chithandizo, koma tikulimbikitsidwa kuti muzolowere zakudya zoyenera:

1. Chakudya cham'mawa, tikulimbikitsidwa kudya 100 g ya kanyumba tchizi, kanyumba tchizi casserole 150 g, phala 150 g ndi zipatso zina. Kuchokera zakumwa - kefir ndi sinamoni 200 g kapena yogati yachilengedwe yopanda utoto wowopsa.
2. Chakudya cham'mawa chachiwiri chimakhala ndi burwheat kapena barele 200 g, nkhuku kapena venal fillet 100 g, zipatso zotsekemera ndi wowawasa 100 g ndi nandolo (nyemba) 60 g.
3. Pa nkhomaliro, ndikofunikira kudya msuzi wamasamba 250 g ndi zipatso zatsopano 150 g.
4. Pa tiyi wamkulu, tikulimbikitsidwa kudya kanyumba tchizi mousse, Yerusalemu artichoke ndi mtedza, kanyumba tchizi casserole 150 g ndi masamba kapena zipatso.
5. Chakudya chamadzulo chimakhala ndi masamba 200 a stewed, nyama ya kalulu kapena nsomba 150 g.
6. Usiku, mukakhala ndi njala, mutha kumwa 200 g ya kefir ndi sinamoni.

Pazakudya za tsiku ndi tsiku mutha kuphatikiza mbale yokhala ndi pollock, yomwe imakonzedwa kuchokera pazosakaniza zotsatirazi: pollock, mafuta a azitona, radishes, kirimu wowawasa, anyezi wobiriwira, mandimu. Zapamwamba ndi anyezi ziyenera kudulidwa ndikuphatikizidwa ndi mandimu, mchere ndi tsabola. Kenako mwachangu filletayo ndi kutsanulira msuzi pamwamba pake musanatumikire.

Ndi shuga wamagazi owonjezereka, tikulimbikitsidwa kuphika omelet ndi kuwonjezera kwa mazira a broccoli ndi mazira. Pakukonzekera kwake mudzafunika mazira atatu a zinziri, broccoli pang'ono, mandimu ndi mafuta a mpendadzuwa. Menyani mazira ndi mchere ndi mandimu kenako ndikuwonjezera iwo osankhidwa bwino. Thirani omele mu poto ndi mafuta otentha ndikuphika kwa mphindi 5.

Zakudya za cholesterol yapamwamba

Cholesterol imapezeka m'magazi, chiwindi ndi ubongo zambiri. Ndikofunikira pakugwira bwino ntchito kwa chakudya chamagaya, mapangidwe a maselo atsopano ndikupanga mahomoni. Thupi laumunthu limapanga mosasamala za kuchuluka kwa chinthu ichi, koma pogwiritsa ntchito mitundu ina ya chakudya limatha kupangidwa kwambiri.

Imathandizira kuwonjezera mafuta m'thupi:

• kusuta
• matenda a matenda
• kunenepa kwambiri komanso kunenepa kwambiri,
• zopsinjika pafupipafupi
• kulimbitsa thupi kwanthawi yayitali.

Ndi cholesterol yochulukirapo, mumafunikira chakudya chamafuta ambiri, omwe amapezeka mumasamba, chimanga ndi zipatso.

Amaloledwa kudya zakudya zotere:

• Zipatso zatsopano kapena zamzitini
• zipatso
• mafuta ophika buledi
• masamba
• chimanga pamadzi
• tiyi wobiriwira kapena mankhwala azitsamba,
• mazira
• nsomba zam'nyanja.

Kuphatikiza apo, ndi cholesterol yokwezeka, wodwalayo angaphatikizepo nyama yophika kapena nyama yophika ndi uvuni, amadyera, mbatata ndi zinthu zopanda mafuta mkaka wowawasa muzakudya.

Ndi cholesterol yayikulu yamagazi, menyu amayenera kuphatikiza nyama yopanda khungu, mphesa, mapeyala, beets ndi mafuta ophikira. Sitikulimbikitsidwa kudya zinthu zophika zophika, sipinachi, mkaka semolina, nyama yamafuta yokhala ndi mafuta anyama, zakudya zamchere kapena zosuta.

Zosankha zamasiku tsiku ndi cholesterol yochulukirapo:

1. Chakudya cham'mawa, buckwheat ndi batala kapena mazira osenda ndi tiyi.
2. Chakudya chamasana, masamba omwe ali ndi mafuta a azitona ndi zitsamba kapena tchizi chochepa cha kanyumba ndi apulo.
3. Chakudya chamasana, msuzi wazomera zamasamba, barele wa pearl mu mafuta ndi zipatso zosafunikira.
4. Pa tiyi wapamwamba, tikulimbikitsidwa kuti timwe zakumwa za rosehip ndikudya mkate wa chinangwa.
5. Pakudya kwamadzulo ndi cholesterol yambiri, ndikofunikira kuphika saladi wamasamba ndi zitsamba, nsomba zophikidwa ndi tiyi ndi mkaka.

Ndi mtundu wanji wa chakudya chomwe sungadye

Zinthu zomwe zimachulukitsa shuga m'magazi:

• pasitala
• msuzi wamafuta
• kuwaza makeke ndi kuphika,
• mafuta amkaka,
• ankasuta nyama
• maswiti
• mafuta amitundu ndi nsomba,
• kuteteza.

Ndi zoletsedwa kudya chakudya chofulumira, zakudya zokazinga, mafuta amphika achi french komanso zakudya zosavuta.

Mukapatula zakudya zoletsedwa muzakudya zanu ndikudya moyenera, mutha kubwezeretsa kuchuluka kwa glucose ndikutchingira kukula kwa matenda ashuga. Pambuyo pochita kuchuluka kwa shuga m'magazi, timalimbikitsidwa kuchepetsa chakudya chomwe chimapangitsa kuti chiwonjezeke. Ndi cholesterol yayikulu monga prophylaxis pambuyo panjira ya chithandizo, muyenera kukhala ndi moyo wathanzi ndikuchotsa zizolowezi zoyipa.

Zotsatira zabwino za kadyedwe

Zakudya zoyenera ndikugwiritsa ntchito zakudya zololedwa zomwe zimachepetsa insulin zimayambitsa mthupi:

• Kunenepa kwambiri kumachepetsedwa,
• Kupititsa patsogolo malingaliro
• Kuchuluka kwa lipids m'magazi kumachepa, kuthamanga kwa magazi kumachepa,
• Thupi limalandira zonse zofunikira m'thupi.

Kodi chingachitike ndi chiyani mukasiya kudya?

Ndi kukana kutsatira zakudya, njira zowonongeka zimayamba kuchepa m'thupi:

1. Pamaso pa matenda a shuga, kudalira insulin kumayamba. Pancreas amavala kwambiri komanso kuleka kutulutsa insulini. Maselo omwe amapanga mahomoni amatha. Zotsatira zake, mudzayenera kubayira insulin pafupipafupi. Njira zina zokulitsira kagayidwe kazakudya zimalephera.
2. Kumwa mankhwala angapo. Kuperewera kwa chakudya kumawonjezera kufunika kwa mankhwala, kuphatikizapo omwe amalimbikitsa kupanga insulin. Kugwiritsa ntchito mankhwalawa kumapangitsa kuti shuga asinthe kukhala mtundu wodalira insulini. Mavuto ena amabwera.
3. Mavuto akulu. Kuperewera kwa zakudya ndi mankhwala osokoneza bongo kumadzetsa insulin yayikulu komanso shuga m'magazi. Mu matenda a shuga, izi zimakhala ndi matenda akulu mpaka kumaliza kutha kuona, gangrene ndi impso.

Mfundo Zapamwamba Zakudya za Insulin

Menyu yosankhidwa ndi insulin yowonjezereka iyenera kukhala ndi zoletsa za calorie. Kwa abambo, chiwerengerochi sichidutsa 2300 kcal, ndipo kwa akazi - 1500 kcal. Zabwino zopatsa mphamvu za mwana ziyenera kusungidwa pakati pa 1200-1950 kcal, potengera zaka.

Pakudya, malamulo ndi zoletsa zingapo ziyenera kuonedwa, chifukwa kupambana kwa kuchepetsa insulin sikudalira kokha pazinthu zoyenera:

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

• Osamadya zakudya zokhala ndi shuga. Palibe. Kuletsa kumeneku kumakhala maziko azakudya zomwe zimagwiritsidwa ntchito pa matenda ashuga kapena ngati gawo la zosowa zambiri za insulin. Simungalole mwadzidzidzi kuchuluka kwa shuga m'magazi omwe amachitika chifukwa chakumwa koloko, juisi kuchokera m'mapaketi, maswiti ndi makeke.
• Kudya calorie kuyenera kuchepetsedwa pang'onopang'ono. Komabe, simungamve ludzu, apo ayi shuga amatsika kwambiri ndipo hypoglycemia idzachitika. Pofuna kupewa matenda, muyenera kudya kamodzi pa maola atatu aliwonse.
• Simungathe kusuta, kumwa mowa mu waukulu.
• Kuletsedwa kwa caffeine kumayenera kuyambitsidwa. Simumatha kumwa mowa wambiri kuposa tsiku limodzi, ndipo ndibwino kuti muchepetse mankhwalawa kwa milungu ingapo pa sabata.
• Mukamasewera, amaloledwa kugwiritsa ntchito kalori yocheperako, koma zakudya zopanda mchere wopanda mafuta. Amaletsa kulumpha kwa glucose ndikudzaza ndi mphamvu. Komabe, sikulimbikitsidwa kuchita masewera olimbitsa thupi kwambiri.
• Mchere wazakudya umachotsedwa pafupifupi, kapena pang'ono - osaposa 2 g patsiku.
• Mautumiki azikhala ochepa.
• Maola 2 asanagone, chakudya sichimachotsedwa.
• Zogulitsa pazakudya zimayenera kuphika ndikuwuphika, kapena kupatsidwa mafuta ochepa. Frying ndizoletsedwa.

Zakudya zopatsa thanzi ndi insulin yowonjezereka zimatha kukhala zosiyanasiyana komanso zosangalatsa. Kupatula apo, mndandanda wazinthu zololedwa ndi zazikulu.

Zinthu Zowonetsedwa

Zakudya zoyenera kuti muchepetse insulin ziyenera kukhala ndi zakudya zam'madzi ndi nyama, nsomba ndi nsomba zam'madzi ndizothandiza kwambiri. Ndikulimbikitsidwa kuwonjezera mtedza ndi zipatso, chifukwa zimakhala ndi chrome.

Pazakudya zokhala ndi insulin yambiri m'magazi, tikulimbikitsidwa kuti muphatikize mndandanda wathunthu wazogulitsa wathanzi. Adzakulolani kuti mupange zakudya zamtundu uliwonse tsiku lililonse:

• Nyama yopanda mafuta ya nkhuku, ng'ombe, mwanawankhosa,
• Zakudya zoyera - zander, hake, pollock, pike. Mafuta ofiira. Mtundu uliwonse umakhala ndi ma antioxidants ambiri komanso mafuta athanzi, omwe ndi amtengo wapatali pa thanzi komanso malamulo a insulini.
• Mafuta athunthu ndi buledi wa rye wopanda ufa woyera,
• Buckwheat kapena oatmeal, mutha kuwonjezera tirigu pang'ono ndi barele m'masamba kuti muchepetse insulin. Koma ndi kulemera kwambiri, kuchuluka kwawo kumalamulidwa mosamalitsa,
• Nyemba, nandolo, nyemba ndi mphodza ndizabwinonso paumoyo ndipo zimagwira monga gwero la mapuloteni ammasamba, fiber ndi mavitamini,
• Ndikofunika kugwiritsa ntchito sopo ndi mbale pamsuzi wachiwiri wa nsomba, masamba, nyama. Zakudya zamadzimadzi za bowa zimaloledwa, koma payenera kukhala mbatata zochepa mu sopo,
• Masamba ndichisankho chachikulu, chifukwa pafupifupi zakudya zamafuta ochepa zili bwino kutsitsa insulin. Izi zikuphatikizapo: radish ndi radish, kabichi ndi zukini, komanso dzungu ndi sikwashi, biringanya, kaloti ndi nkhaka, tsabola, leki ndi katsitsumzukwa,
• Malo apadera ochepetsera insulin amakhala ndi masamba obiriwira ndi masamba - udzu winawake, sipinachi, letesi, arugula, tsabola wokoma ndi nandolo, artichok,
• Zipatso zabwino kwambiri ndi kiwi, maapulo obiriwira, mapeyala ndi zipatso zamtambo, zokhala ndi ma anthocyanins (ma antioxidants amphamvu),
• Malo apadera omwe amakhala ndi adyo, ogwira ntchito polimbana ndi cholesterol,
• Mbatata sizingadyedwe mopitilira kawiri pa sabata m'magawo ang'onoang'ono,
• Seaweed ndichakudya chamagulu owonjezera a calorie, gwero la ayodini ndi mavitamini ena, makamaka othandiza kuperewera kwa mafuta m'thupi,
• Zinthu zamkaka zokhala ndi mafuta ochepa, komanso zonona wowawasa ndi tchizi mpaka 30%,
• Zipatso zatsopano, komanso mousses ndi jellies potengera,
• Ma macross ndi ma avocadonso ndilabwino pachakudya chopatsa thanzi chomwe chimafuna kuchepetsa misempha ya insulin.
• Mafuta osakhazikika mwachilengedwe osaposa 2 tbsp. l patsiku - chimanga, chitsamba cham'nyanja, dzungu, fulakesi ndi mkungudza, komanso mafuta a sesame ndi mtedza.
• Uchi mu malire ochepa - osapitirira 2 tsp.,
• Mazira ophika m'madzi kapena poto wowuma bwino monga mawonekedwe a omelet nawonso ndi othandiza,
• Ma Walnuts ndi ma almond amakhala athanzi makamaka.
• Mtedza wina amathanso kuphatikizidwa muzakudya.
• Mutha kumwa khofi wina ndi mkaka, tiyi wobiriwira ndi mankhwala azitsamba,
• Amaloledwa kugwiritsa ntchito misuzi ya masamba ndi zakumwa za mabulosi popanda shuga.

Mwa zakudya zoletsedwa, chilichonse chosavomerezeka komanso chopatsa thanzi sichabwino. Kuphatikiza pa shuga, kusuta ndi zakudya zamafuta, komanso zakudya zosavuta, ziyenera kuchotsedwa pamenyu kuti muchepetse insulin. Sosefa, zokhwasula-khwasula ndi zakudya zina zosaphika nthawi zambiri zimakhala ndi zomwe sizinafotokozedwe mu kapangidwe kake. Ndipo zowonjezera zowonjezera, zowonjezera ndi zowonjezera sizofunikira ndi thupi.

Kodi ndingathe kumwa mkaka wokhala ndi matenda ashuga a 2

• Glycemic index, maubwino ake ndi zovulaza
• Kodi ndingathe kumwa mkaka ndi shuga wambiri?
  • Pair
  • Mbuzi ya mbuzi ya shuga
• Kugwiritsa ntchito mkaka ndi odwala matenda ashuga

Ambiri omwe ali ndi matenda ashuga samasamala kumwa mkaka.Izi ndichifukwa chazokhulupirira kuti kuchuluka kwa shuga m'magazi kapena kuti mankhwalawo angakhudze kuchuluka kwa dongosolo logaya chakudya. Ubwino ndi kuvulaza mkaka wamtundu wa 2 shuga kuyenera kukambidwa mosiyana ndi katswiri, koma kumamwa ndikololedwa. Muyenera kusankha kuchuluka, nthawi yogwiritsira ntchito ndi mtundu wazogulitsa.

Glycemic index, maubwino ake ndi zovulaza

Zizindikiro za GI za mkaka wachilengedwe ndi magawo 32, omwe amafanana ndi chinthu chonse - mbuzi ndi ng'ombe (yozizira komanso kukonzedwa). Chifukwa chake, sikofunikira kukayikira mapindu a izi zopangira thupi. Izi ndi zofunikira chifukwa cha zotsatirazi:

• kukhalapo kwa casein, mkaka shuga. Mapuloteni omwe aperekedwa ndiofunikira kwambiri pakugwira ntchito yamatumbo onse omwe ali ndi matenda a shuga (impso, mtima dongosolo),
• mchere wamchere, kuphatikiza phosphorous, iron, sodium, magnesium,
• Mavitamini B, monga retinol,
• kufufuza zinthu: mkuwa, zinc, bromine, fluorine.

Chifukwa chake, mkaka uli ndi zinthu zambiri zomwe zimapindulitsa thupi, munthu wathanzi komanso wodwala matenda ashuga. Ndizosatheka kusamala ndi mapuloteni, mafuta ndi chakudya, kuphatikiza nyimbo. Komabe, kuti chikhale chothandiza kwa matenda omwe aperekedwa, muyenera kudziwa bwino momwe amagwiritsidwira ntchito.

Kodi ndingathe kumwa mkaka ndi shuga wambiri?

Anthu odwala matenda ashuga amalangizidwa kuti amwe mkaka wokhala ndi mphamvu zochepa zopatsa mphamvu. Ili likhoza kukhala dzina lotsika lamafuta kapena soya. Polankhula za chinthu chatsopano (chomwe sichinapangidwe), chikhala cholondola kwambiri kugwiritsa ntchito tsiku lililonse, koma osapitirira 200 ml. Kupanda kutero, imawonjezera shuga m'magazi, imasokoneza chimbudzi.

Mukamamwa zakumwa, ziyenera kukumbukiridwa kuti galasi lililonse lili ndi XE imodzi. Kutengera izi, odwala matenda ashuga omwe ali ndi chiphuphu chokwanira amaloledwa kugwiritsa ntchito zakudya osaposa theka la lita (2XE) ya mkaka wokwanira patsiku. Pankhaniyi, izi sizikhudza kuwonjezeka kwa shuga. Poganizira phindu la malonda, mkaka ndi mtundu 2 komanso mtundu wa 1 wa shuga ndizogwirizana kwathunthu. Zikuyenera kudziwidwa padera zakumwa zokhala ndi GI yayikuru - zatsopano ndi mbuzi komanso momwe zimayenera kuledzera.

Mkaka watsopano umaletsedwa mu odwala matenda ashuga a mtundu woyamba ndi wachiwiri. Zili choncho chifukwa zimaphatikizapo chakudya chambiri. Chifukwa chake, ndi matenda ashuga, kugwiritsa ntchito kwake kungakhale chifukwa chakukulira kwa kulumpha kwakuthwa mu glucose.