Zakudya Zabwino Kwambiri Matenda A shuga Aakulu Olephera Kukhala Ndi Zambiri: Njira Yachitsanzo, Kuphatikiza Zakudya Zolimbitsa Thupi, komanso Maphikidwe Osavuta

Pakakhala vuto la metabolic, thupi limalephera kutulutsa shuga, dokotala adzazindikira mtundu wa matenda ashuga a 2. Ndi mtundu wofatsa wa matendawa, gawo lalikulu limaperekedwa pakudya koyenera, zakudya ndi njira yothandizira. Ndi njira yodziwika bwino komanso yovuta kwambiri yamatenda, zakudya zopatsa thanzi zimaphatikizidwa ndi kulimbitsa thupi, othandizira a hypoglycemic.

Popeza osachiritsika omwe amadalira matenda a shuga amellitus nthawi zambiri amayamba chifukwa cha kunenepa kwambiri, wodwalayo amawonetsedwa kuti amathandizira kudziwa zolemetsa. Ngati kulemera kwa thupi kumachepa, kuchuluka kwa shuga m'magazi kumapanganso pang'onopang'ono. Chifukwa cha izi, ndizotheka kuchepetsa kuchuluka kwa mankhwala.

Ndikulimbikitsidwa kuti muzitsatira zakudya zamafuta ochepa, zimachepetsa kudya zamafuta mthupi. Amawonetsedwa kukumbukira malamulo ovomerezeka, mwachitsanzo, mumawerenga zonse zomwe zalembedwa pamalonda, kudula khungu lanu, mafuta, kudya masamba atsopano ndi zipatso (koma osapitirira 400 g). Ndikofunikanso kusiya msuzi wowawasa wowawasa, wokazinga mumasamba ndi batala, mbale amazisenda, zophika kapena kuwiritsa.

Endocrinologists amalimbikitsa kuti ndi mtundu wachiwiri wa matenda ashuga, ndikofunikira kwambiri kutsatira dongosolo lina la zakudya:

• patsiku, muyenera kudya osachepera 5-6,
• ma servings akuyenera kukhala achidule, ang'ono.

Ndibwino kwambiri ngati chakudya tsiku lililonse chidzakhala nthawi imodzi.

Zakudya zomwe akufuna kuchita zitha kugwiritsidwanso ntchito ngati munthu ali ndi vuto lakelo ndipo safuna kudwala.

Zolemba zamagulu azakudya

Simungamwe mowa ndi matenda ashuga, popeza mowa umabweretsa kusintha kwadzidzidzi pamlingo wa glycemia. Madokotala amalimbikitsa kuwongolera kukula kwawo potumikirako, kuyeza chakudya kapena kugawa mbale m'magawo awiri. Zakudya zomanga thupi zophatikizika ndi mapuloteni zimayikidwa mu imodzi, ndipo zakudya zamaluwa zachiwiri.

Ngati pali kumverera kwanjala pakati pa chakudya, mutha kukhala ndi phula, itha kukhala maapulo, kefir wopanda mafuta, tchizi chanyumba. Nthawi yotsiriza samadya pasanathe maola atatu asanagone usiku. Ndikofunika kuti musadumphe zakudya, makamaka chakudya cham'mawa, chifukwa zimathandiza kuti shuga azikhala tsiku lonse.

Confectionery, zakumwa zoziziritsa kukhosi, ma muffins, batala, mafuta msuzi wamafuta, kuzifutsa, mchere, mbale zotsekemera ndizoletsedwa kunenepa kwambiri. Zipatso, mphesa, sitiroberi, nkhuyu, zoumba, zipatso sizingakhale.

Zakudya za matenda amtundu wa 2 zimaphatikizira kugwiritsa ntchito bowa (150 g), nsomba zamkati, nyama (300 g), zinthu zamafuta zamafuta ochepa, tirigu, phala. Komanso masamba, zipatso, ndi zonunkhira ziyenera kupezekanso muzakudya, kuthandiza kuchepetsa glycemia, kuthetsa cholesterol yochulukirapo:

Komabe, odwala matenda ashuga sayenera kuvutitsidwa ndi zipatso; ndizololeka kudya zosaposa zipatso ziwiri patsiku.

Zakudya zochepa za carb

Kwa odwala matenda ashuga onenepa kwambiri, zakudya zamafuta ochepa zimakhala. Kafukufuku wa zamankhwala adawonetsa kuti ndi kudya kwa tsiku ndi tsiku pafupifupi 20 g yamafuta, pambuyo pa miyezi isanu ndi umodzi, kuchuluka kwa shuga m'magazi kumachepetsedwa kwambiri. Ngati matenda a shuga a mtundu wachiwiri ali ofatsa, wodwalayo amakhala ndi mwayi wosiya kusiya kugwiritsa ntchito mankhwala ena ake.

Zakudya zoterezi ndizabwino kwa odwala omwe amakhala ndi moyo wakhama. Pambuyo pa milungu ingapo yamankhwala othandizira, kuthamanga kwa magazi ndi mbiri ya lipid kumakhala bwino. Zakudya zodziwika bwino zimaganiziridwa: South Beach, Glycemic Diet, Mayo Clinic Diet.

Chiwembu cha zakudya ku South Beach ndichokhazikitsidwa pakuwongolera njala kuti ithane ndi matenda a glycemia. Pa gawo loyamba la zakudya, pali zoletsa zovomerezeka pazakudya; mumatha kudya masamba ndi zakudya zamapuloteni zokha.

Malemu akayamba kuchepa, gawo lotsatila limayamba, pang'onopang'ono mitundu ina yazinthu zimayambitsidwa:

Kutsatira kwambiri zakudya zamatenda a 2, thanzi la wodwalayo limayamba kuyenda bwino.

Chakudya cha Mayo Clinic chimapereka msuzi wogwiritsa ntchito mafuta. Mbaleyi ikhoza kukonzedwa kuchokera ku mitu ya 6 ya anyezi, gulu la ma celery, mapira angapo a masamba, masamba obiriwira belu, kabichi.

Msuzi wokonzeka uyenera kukonzedwa ndi tsabola kapena cayenne, chifukwa cha izi, ndipo ndizotheka kutentha mafuta m'thupi. Msuzi umadyedwa mopanda malire, wowonjezera kamodzi patsiku ungathe kudya zipatso zotsekemera komanso zowawasa.

Ambiri a endocrinologists amapatsidwa odwala matenda ashuga omwe ali ndi kunenepa kwambiri kuti ayese zakudya za glycemic, zimathandiza kupewa kusinthasintha kwa glycemia. Chofunikira chachikulu ndikuti 40% ya zopatsa mphamvu ziyenera kukhala zochokera zowonjezera zovuta zamafuta. Pachifukwa ichi, amasankha chakudya chokhala ndi index yotsika ya glycemic (GI), ndikofunikira kusiya zipatso zamadzimadzi, mikate yoyera, maswiti.

Ena 30% ndi lipids, kotero tsiku lililonse odwala matenda ashuga omwe ali ndi matenda a mtundu 2 ayenera kudya:

Kuti mupewe kuwerengera kwa calorie, pali tebulo lapadera lomwe lingadziwe mosavuta kuchuluka kwa mafuta ochulukirapo. Patebulopo, zinthuzo zinakhala zofanana ndi chakudya chamafuta, zimayenera kuyesedwa kwathunthu chakudya chonsecho.

Nayi zakudya monga izi kwa odwala matenda ashuga a 2 omwe onenepa kwambiri.

Zosankha sabata

M'moyo wonse, odwala matenda a shuga akudya kunenepa kwambiri, ndikofunikira kutsatira zakudya, ziyenera kuphatikizapo michere yonse yofunika, mavitamini, mchere. Zosankha zachitsanzo za sabata zingakhale izi.

Lolemba ndi Lamlungu pachakudya cham'mawa, idyani 25 magalamu a mkate dzulo, supuni ziwiri za phala la barele la ngale (yophika ndi madzi), dzira lamoto lophika, 120 g ya masamba abwino a masamba ndi supuni ya mafuta. Imwani kadzutsa ndi kapu ya tiyi wobiriwira, mumatha kudya yophika kapena apulo watsopano (100 g).

Pa nkhomaliro, tikulimbikitsidwa kudya makeke osapsa (osaposa 25 g), theka la nthochi, kumwa kapu ya tiyi popanda shuga.

• buledi (25 g)
• borsch (200 ml),
• ng'ombe (30 g),
• zipatso ndi mabulosi (200 ml),
• saladi wa zipatso kapena masamba (65 g).

Pazakudya zoziziritsa kukhosi pa mitundu yachiwiri ya matenda ashuga, payenera kukhala ndi saladi wa masamba (65 g), msuzi wa phwetekere (200 ml), buledi wopanda tirigu (25 g).

Pakudya kwamadzulo, kuti muchepetse kulemera kwambiri kwa thupi, idyani mbatata yophika (100 g), buledi (25 g), apulo (100 g), saladi wa masamba (65 g), nsomba yamafuta ochepa (165 g). Pa chakudya chachiwiri, muyenera kusankha mitundu ya ma cookie (25 g), mafuta ophika (200 ml).

Pakudya m'mawa masiku ano, idyani mkate (35 g), saladi wamasamba (30 g), tiyi wakuda ndi ndimu (250 ml), oatmeal (45 g), kachidutswa kakang'ono ka nyama ya kalulu yophika (60 g), tchizi cholimba (30 g )

Pa nkhomaliro, chithandizo chamankhwala chimaphatikizapo kudya nthochi imodzi (yokwanira 160 g).

Chakudya chamasana, konzekerani msuzi wamasamba ndi mabulosi a nyama (200 g), mbatata yophika (100 g), idyani mkate wopanda pake (50 g), zikuni zingapo za saladi (60 g), chidutswa chochepa cha malirime a ng'ombe yophika (60 g), kumwa mabulosi ndi zipatso zambiri shuga wopanda (200 g).

Pa nkhomaliro, tikulimbikitsidwa kuti tidye mabulosi ena (10 g), lalanje limodzi (100 g).

Pa chakudya chamadzulo muyenera kusankha:

• buledi (25 g)
• coleslaw (60 g),
• phala lophwaphika pamadzi (30 g),
• msuzi wa phwetekere (200 ml) kapena Whey (200 ml).

Chakudya chachiwiri, amamwa kapu ya mafuta ochepa otsika, kudya 25 g yama biscuit cookies.

Masiku ano, chakudya cham'mawa cha matenda ashuga amtundu umodzi chimaphatikizapo kudya buledi (25 g), nsomba zamkati ndi marinade (60 g), ndi saladi yamasamba (60 g). Amaloledwanso kudya nthochi, kachidutswa kakang'ono ka tchizi (30 g), kumwa khofi wofooka wopanda shuga (osaposa 200 ml).

Pa nkhomaliro, mutha kudya zikondamoyo ziwiri, zolemera 60 g, kumwa tiyi ndi mandimu, koma wopanda shuga.

Pa nkhomaliro, muyenera kudya msuzi wamasamba (200 ml), buledi (25 g), saladi wa masamba (60 g), phala la buckwheat (30 g), zipatso ndi mabulosi opanda mchere (1 chikho).

Pazakudya zamadzulo, muyenera kutenga pichesi (120 g), ma tangerines angapo (100 g). Chakudya chamadzulo ndi buledi (12 g), wophera nsomba (70 g), oatmeal (30 g), ma cookie osapatsidwa mafuta (10 g), ndi chakudya chamadzulo ndi tiyi wopanda shuga.

Chakudya cham'mawa cha mitundu iwiri ya anthu onenepa kwambiri akuwonetsedwa:

1. Mbale zokhala ndi tchizi (150 g),
2. mabulosi atsopano (160 g),
3. khofi wopukusira (1 chikho).

Chakudya cham'mawa chachiwiri, 25 g ya mapuloteni omelet, chidutswa cha mkate, kapu ya madzi a phwetekere, saladi yamasamba (60 g) ndiyabwino.

Chakudya chamasana, amakonza msuzi wa nandolo (200 ml), saladi ya Olivier (60 g), kumwa gawo limodzi mwa magawo atatu a chikho (80 ml), buledi wa dzulo (25 g), makeke ophika ndi maapulo otsekemera ndi wowawasa (50 g), nkhuku yophika ndi masamba (70 g).

Pazakudya zam'mawa kwambiri idyani pichesi (120 g), lingonberry zatsopano (160 g).

Anthu omwe amadwala matenda ashuga amalimbikitsidwa ndi buledi wopanda kanthu (25 g), barele wa ngale (30 g), kapu ya madzi a phwetekere, masamba kapena saladi wa zipatso, ndi nyama ya ng'ombe. Pa chakudya chachiwiri, idyani mkate (25 g), mafuta ochepa a kefir (200 ml).

Maphikidwe a matenda ashuga

Wodwala matenda ashuga atakhala wonenepa, amafunika kudya zakudya zoperewera. Mutha kuphika kwambiri maphikidwe omwe sangakhale othandiza, komanso okoma. Anthu odwala matenda ashuga amatha kuphatikizidwa ndi charlotte popanda shuga kapena mbale zina.

Kuti mukonze tsambalo, muyenera kutenga 2 malita a msuzi wamasamba, nyemba zazikulu zingapo zobiriwira, mbatata zingapo, mutu wa anyezi, masamba. Msuzi amabweretsedwa ndi chithupsa, masamba osankhidwa amawonjezeredwa, amawiritsa kwa mphindi 15, ndipo kumapeto nyemba zimathiridwa. Mphindi 5 atawiritsa, msuziwo umachotsedwa pamoto, mafuta amawonjezera, amapaka patebulo.

Pofuna kuthana ndi kulemera kwambiri, odwala matenda ashuga amatha kukonza ayisikilimu, chifukwa amatenga:

• Ma avocados,
• Malalanje 2
• Supuni ziwiri za uchi
• Supuni 4 za cocoa.

Malalanje awiri amapaka pa grater (zest), kufinya madzi kwa iwo, osakanizidwa ndi zamkati za avocado (pogwiritsa ntchito blender), uchi, cocoa. Ule womaliza uyenera kukhala wokulirapo. Pambuyo pake imathiridwa mu nkhungu, ndikuyiyika mufiriji kwa ola limodzi. Pambuyo pa nthawi iyi, ayisikilimu wokonzeka.

Masamba otentheka adaphatikizidwanso m'ndandanda wazakudya zabwino.Kuphika, muyenera kudya anyezi, tsabola wa belu, zukini, biringanya, mutu yaying'ono wa kabichi, tomato pang'ono.

Masamba amafunika kudulidwa mu cubes, kuyika poto, kutsanulira theka la lita msuzi wamasamba. Mbaleyi imakonzedwa kwa mphindi 45 kutentha kutentha kwa madigiri 160, mutha kuwiritsa masamba pachitofu. Kanema yemwe ali munkhaniyi akufotokozerani zomwe zakudya za ashuga ziyenera kukhala.

Malamulo oyambira kudya

Menyu yopangidwa moyenera yokhala ndi mtundu wa shuga wachiwiri umalola anthu omwe ali ndi kunenepa kwambiri kuti azilamulira shuga. Akatswiri amalangiza odwala omwe ali ndi matenda ofanana kuti atsatire mfundo zotsatirazi za zakudya:

• idyani zakudya kasanu ndi kamodzi patsiku, nthawi yodyera isakhale yopitirira maola atatu,
• letsa njala, idya chakudya nthawi yomweyo.
• perekani zokonda pazakudya zopangidwa ndi fiber zambiri, zomwe zimatsuka matumbo kuchokera ku poizoni ndi poizoni, kulola kuti chakudya chizikhala ndi mafuta.

Mtundu wa odwala matenda ashuga a 2 omwe akufuna kuti achepetse thupi ayenera kukonza chakudya chawo chomaliza osachepera maola 2-2,5 asanagone. Kuti mulimbikitse kagayidwe kachakudya mthupi, anthu omwe ali ndi matendawa sayenera kulumpha chakudya cham'mawa. Othandizira azakudya amalimbikitsa odwala ngati ali onenepa kwambiri kuti achepetse kuchuluka kwa mchere wa 7 g. Pankhaniyi, edema imatha kupewedwa.

Zotsatira za chakudya chamagulu shuga

Pazosankha odwala omwe ali ndi matenda amtundu wa 2 pachikhalidwe cha kunenepa kwambiri, ma carbohydrate ayenera kupezekanso omwe amapereka thupi mphamvu. Mukamalemba zakudya za tsiku ndi tsiku, zimafunikira kuti muziphatikize muyezo wokwanira.

Zakudya zomanga thupi zimachulukitsa shuga wamagazi. Popewa kudumphadumpha mu shuga, ndikofunikira kupatula zakudya zomwe zili ndi wowuma ndi shuga kuzakudya za mtundu 2 wa shuga.

Pokonzekera mndandanda wamlungu, ndikofunikira kuphatikiza masamba oundana ndi masamba. Akatswiri amakulolani kuti muwonjezere misuzi ndi mavalidwe osiyanasiyana kwa iwo. Chakudya chamafuta ochepa a shuga 2 amaloleza kumwa wachikasu ndi masamba obiriwira - nkhaka, kabichi, sipinachi, broccoli, zukini, squash, tsabola.

Zosankha za shuga za mtundu wachiwiri za anthu onenepa sizikhala ndi masamba omwe amakhala ndi wowuma - nyemba, mbatata, chimanga ndi nandolo.

Mbale zimagawidwa:

• Yoyengedwa kapena njere pansi - ufa wa chimanga, mpunga woyera ndi mkate wa tirigu. Mbewuzi zimatsukidwa ndi matumphuka ndi chinangwa.
• Njere yonse yomwe sinakonzedwe kale. Gululi limaphatikizapo mpunga, Quinoa, barele, tirigu ndi mafuta ambiri. Mukamasankha maphikidwe a odwala matenda ashuga, muyenera kulabadira kugwiritsa ntchito ufa wonse wa tirigu.

Zakudya zamadzimadzi zimakhala ndi mafuta ambiri owuma. Chifukwa chake, ndi zakudya zamtundu wa 2 shuga komanso kunenepa kwambiri, tirigu wathunthu ayenera kukondedwa. Muli michere yambiri, yomwe imathandiza kupewa kukhathamira kwa shuga m'magazi.

Zipatso ndi zipatso

Kuti muchepetse kulemera kwa mtundu wa 2 shuga, ndikofunikira kuphatikiza mu zakudya zokwanira kuzizira, zatsopano, zamzitini (zopanda madzi ndi shuga), komanso zipatso zouma zosaphatikizidwa. Odwala omwe ali ndi matenda ofananawo amaloledwa:

Pazosankha zamtundu wa 2 wodwala matenda ashuga, kugwedezeka kwa zipatso, zakumwa za zipatso, ma cookie apophika kunyumba, timadziti tosungunulira popanda kuwonjezera shuga ndi mafuta utoto.

Mafuta ndi Mafuta

Mafutawo amakhala ndi zinthu komanso zomanga thupi zomwe zimathandiza thupi kukhalanso ndi thanzi. Pazakudya zamafuta omwe odwala omwe ali ndi matenda ashuga ayenera kukhala ndi mafuta ochepa, motero muyenera kupatula zakudya zachangu, batala ndi mafuta anyama ku menyu.

Ndikwabwino kupereka zokonda zamafuta a mono- ndi polyunsaturated omwe amapezeka mumtedza, nsomba, mafuta a masamba. Koma simuyenera kugwiritsa ntchito mafuta molakwika, chifukwa amawonjezera pang'ono shuga ndipo amakhala ndi zopatsa mphamvu zambiri.

Zakudya zamafuta ambiri

Kwa odwala matenda ashuga amtundu wa 2, kugwiritsa ntchito mbale kuchokera ku nkhuku, nyama, mtedza, nyemba, soya kumaloledwa. Akatswiri azakudya amalimbikitsa kuti odwala azikonda nkhuku ndi nsomba, ndikuchotsa khungu pakuphika.

Zakudya zokhala ndi matenda amtundu wa 2 komanso onenepa kwambiri zimatha kusiyanasiyana ndi zidutswa za nyama yamwana wamphongo, ng'ombe kapena nyama ya nyama zakuthengo. Odwala sayenera kukhala ndi mafuta m'zakudya zawo. Nyama ya odwala matenda ashuga amatha kuwotchera, kuwotchera, kuphika kapena kuphika.

Odwala omwe ali ndi matendawa amalangizidwa kuti azidya zakudya zamkaka zokhala ndi mafuta ochepa. Mukamalemba menyu, mumaganiziridwa kuti yogati yachilengedwe imakhala ndi shuga lachilengedwe, ndipo nthawi zina, wopangayo amawonjezeranso zokoma.

Shuga wambiri amatha kukhala ndi tchizi chamafuta ochepa. Musanagule zinthu za anthu odwala matenda ashuga, muyenera kuwerenga mosamala zomwe zalembedwapo.

Mowa ndi maswiti

Chiyero chovomerezeka cha zakumwa zoledzeretsa zimatsimikiziridwa ndi adokotala. Katswiri amawunika momwe wodwalayo alili ndi matenda a shuga 2 ndipo anati zomwe ziyenera kukhala zochepa.

Chifukwa chachikulu chakuchulukira kwa thupi ndiko kumwa kwambiri shuga ndi mafuta, chifukwa chake sayenera kuphatikizidwa ndi zakudya. Mukamalemba mndandanda wazakudya, muyenera kutsatira malamulo osavuta:

• Sankhani mchere wochepa
• khalani ndi chidwi ndi kukula kwa mbale zotsekemera mukamawayitanitsa kumalo odyera kapena odyera,
• kugawa mchere m'magawo angapo kapena kupereka gawo kwa abale, izi sizingalole kudya kwambiri.

Kuphika ndi kupereka malamulo a anthu odwala matenda ashuga

Zakudya za anthu amitundu iwiri onenepa kwambiri ayenera kuphatikiza masamba ndi zipatso. Amakhala othandiza makamaka mukamadya yaiwisi, yophika kapena yofinya. Saladi, maphunziro oyamba ndi achiwiri amakonzedwa kuchokera ku masamba a odwala onenepa kwambiri.

Amaloledwa kuphatikiza nyama ndi nsomba zamitundu yochepa yamafuta pazakudya za tsiku ndi tsiku. Kuti muzikhala ndi michere yambiri, imaphikidwa kapena kuwiritsa. Nutritionists amalimbikitsa kusintha shuga ndi fructose, xylitol kapena sorbitol.

Kuyika mbale mu mbale, akatswiri amalangizidwa kuigawa m'magulu 4. Magawo awiri ayenera kukhala ndi masamba, amodzi - mapuloteni, omaliza - okhathamira. Kuchulukitsa kwa zinthu izi kumapangitsa kuti chakudya chizikhala bwino, zomwe zimapangitsa kuti shuga wamagazi asasinthike. Menyu yopangidwa moyenera imathandizira kupewa kupezeka kwa matenda ophatikizika ndikukhala nthawi yayitali.

Zakudya zoyenera kwa munthu wodwala matenda ashuga

Kukonzekera menyu kwa wodwala ndikofunikira. Zosakaniza zomwe zimachulukitsa shuga sizimachotsedwa muzakudya. Zoletsa zambiri zimatanthawuza zakudya zamitundu iwiri zokhala ndi kunenepa kwambiri.

Zosintha zamasabata sabata: chakudya choyambirira

Kuti muchepetse kulemera kwa matenda ashuga, ndikofunikira kutsatira malamulo ena. Chakudya chimakonzedwa kuti uzilingalire mndandanda wazophatikizidwa ndi zoletsedwa. Nutritionists amati kuchepetsa kunenepa kwambiri kumalola odwala kusintha cholesterol, shuga wamagazi ndi kuthamanga kwa magazi.

Zakudya zoyenera zimaperekedwa pagome:

Zakudya za wodwala za matenda a shuga a 2 ziyenera kuphatikizapo zakudya zam'kati. Menyu yochepa kalori imakulolani kuti mugwiritse ntchito:

• chakudya mkate
• mabulosi
• chipatso
• mankhwala azitsamba,
• tchizi chamafuta ochepa
• mafuta wopanda kefir / yogati,
• zakudya makeke.

Kuphatikiza kwamasewera ndi zakudya

Kwa odwala omwe akuganiza kuti chifukwa chiyani muyenera kuchepa thupi ndi matenda ashuga amtundu wa 2, akatswiri azaumoyo amauza zabwino zolimbitsa thupi. Masewera amathandizira pakukhudzana kwa maselo a thupi ndi insulin. Zotsatira zofananazi sizingatheke mwa kumwa zowonjezera mavitamini ndi mankhwala.

Minofu yophunzitsidwa imafunikira insulin yachipatala pang'ono. Kuchuluka kwa mahomoni m'magazi sikuloleza mafuta kuti achulukane m'thupi. Kuphunzira pafupipafupi kumachepetsa kumwa kwa mankhwalawa.

Kwa matenda ashuga amtundu wa 2, ntchito zofunikira kwambiri ndikusambira, kupalasa, kusewera ndi kuthamanga. Pulogalamu yophunzitsa zolimbitsa thupi iyenera kuphatikizapo Cardio ndi masewera olimbitsa thupi. Pankhaniyi, ntchito yamtima ndi mitsempha yamagazi imakhazikika, kukakamizidwa kumachitika. Zochita zolimbitsa thupi zonse zizichitidwa mosangalatsa, apo ayi sizibweretsa zotsatira zoyenera.

Tsabola wamasamba

Mufunika:

• theka chikho cha mpunga wa bulauni,
• Tsabola 6 wapakatikati,
• 2 kaloti wamkulu,
• Anyezi 1 wapakati,
• gulu la greenery
• mchere ndi tsabola wakuda (kuti mulawe),
• 1 tbsp. supuni ya phwetekere phala
• 1 tbsp. madzi.

Ntchito yophika:

1. Wiritsani mpunga mpaka theka kuphika.
2. Kuwaza anyezi, kuwaza kaloti.
3. Tsabola waulere kwa mbewu.
4. Sakanizani mpunga, anyezi ndi kaloti, ikani misa mu tsabola.
5. Tengani chiwaya chokulirapo, pindani masamba ophimbidwa ndi kuthira madzi.
6. Languish pansi pa chivindikiro.
7. Mphindi 5 musanaphike, onjezerani amadyera, phwetekere wa phwetekere, tsabola wakuda ndi mchere.

Wowawasa zonona

Mufunika:

• 400 g wa zukini ndi kolifulawa,
• 1 tbsp. nonfat wowawasa zonona
• 1 tbsp. l phwetekere phala
• 1 clove wa adyo
• 3 tbsp. l ufa
• 1 phwetekere wapakatikati
• batala, zonunkhira ndi mchere (kulawa).

Kuphika:

1. Cauliflower ogaŵikana inflorescence, peyala zukini ndi kudula ang'onoang'ono.
2. Wiritsani masamba mpaka kuphika.
3. Thirani ufa wosalala mu poto. onjezani mafuta kuti muchepe.
4. Mutapeza chisakanizo cha mtundu wopanda pake, yambitsani phala la phwetekere, kirimu wowawasa, mchere, mchere.
5. Onjezani zamasamba ndi msuzi. Sungani.
6. Mphodza pansi pa chivindikiro kwa mphindi 5.

Potsatira malamulo osavuta, odwala matenda ashuga amatha kuchepa thupi komanso kusintha moyo wawo. Kanemayo akunena za mndandanda wazitsanzo, zololedwa komanso zoletsedwa za mitundu iwiri ya ashuga:

Kodi onenepa kwambiri komanso matenda a shuga amagwirizana bwanji?

Kunenepa kwambiri komanso matenda ashuga - ngati abwenzi awiri apamtima, nthawi zambiri kapena pafupifupi nthawi zonse amakhala limodzi, imodzi imakwiyitsa maonekedwe a inayo.

Kuti muwone ngati mukunenepa kwambiri, mutha kugwiritsa ntchito njira yosavuta kuwerengera BMI - index ya thupi.

BMI = Kulemera, kg / Msinkhu 2, m

Pali magawo anayi a kunenepa kwambiri:

• 1 digiri - BMI = 25-29.9 (kunenepa kwambiri)
• 2 digiri - BMI = 30-34.9
• Giredi 3 - BMI = 35-39.9
• Gawo 4 - BMI = 40 ndi pamwambapa

Mwa munthu amene ali ndi kulemera kwabwinoko, cholozera chimachokera ku 18.5 mpaka 24.9.

Mwachitsanzo, BMI ya munthu wolemera makilogalamu 80 ndi kutalika kwa masentimita 160:

BMI = 80 kg / 1.6 2 = 80: 2.56 = 31.25.

Zotsatira zomwe zimachitika zimafanana ndi madigiri awiri a kunenepa kwambiri. Chifukwa chake, munthu amene ali ndi zotere amafunika kutaya osachepera 16 kg (mpaka 64 kg) kuti alowe muyezo wamba wa BMI.

Monga matenda ashuga amatsitsa kulemera kwakukulu chifukwa cha kusokonezeka kwa kagayidwe kazakudya ndi mahomoni abwino a thupi, motero kukhala wonenepa kwambiri kumayambitsa matenda a shuga a II. Ndipo kudya kwambiri ndi komwe kumayambitsa matenda osokoneza bongo omwe amadalira insulin, thupi silingalimbane ndi shuga amene amabwera.

Zikumveka zowopsa koma njira yoyenera yokhudza zakudya sizithandiza kungoyang'anira matenda a shuga, komanso kuchepetsa kunenepa pang'onopang'ono.

Chifukwa chake, malingaliro ofunikira kwambiri komanso oyamba kwa munthu wodwala matenda ashuga ndiwowunikira mosamala zinthu zonse zomwe amamwa masana. Mankhwala osokoneza bongo omwe akukonzekera insulin ndipo amangogwiritsidwa ntchito pokhapokha ngati pali milandu yayikulu.

Zomwe mungathe komanso zomwe simungathe kuchita muzakudya za matenda ashuga amtundu 2 zomwe zafotokozedwa m'munsimu.

Timachita ndi zakudya ndi zoletsa

Zakudya za anthu odwala matenda ashuga zili ndi malamulo awiri ofunika kwambiri:

5-6 zakudya patsiku,
Kutulutsidwa kwa zakudya zokhala ndi mndandanda wokwanira wa glycemic.

Mlozera wa glycemic ndi chizindikiro cha kuthamanga komwe thupi limagaya chakudya chamthupi ndikuwasintha kukhala glucose, motero kukulitsa mulingo wake m'magazi. Mkulu akakhala mndandanda wamalonda wa mankhwala, amakhala owopsa kwa odwala matenda ashuga. Chifukwa chake, muyenera kupatula chakudya chambiri chomwe chimakhala pachangu menyu.

Zosatheka mwamphamvu:

• Shuga ndi zinthu zonse zokhala ndi shuga (chokoleti, maswiti, makeke, marshmallows, zakumwa za shuga, uchi ndi zoteteza),
• Mikate yoyera ndi makeke, zikondamoyo, ma pie,
• Mkaka wamafuta (kirimu wowawasa, kirimu, tchizi wamafuta),
• Suzi zopanga okonzeka (ketchup, mayonesi, mpiru) ndi zakudya zamzitini,
• Soseji, soseji, mankhwala osuta, etc.

Kusamalidwa kuyenera kutengedwa mu zipatso zotsekemera monga nthochi ndi masamba okhuthala monga kaloti, beets ndi mbatata. Mndandanda wawo wa glycemic udzadalira njira yokonzekera. Mwachitsanzo, mbatata zosenda zigawika shuga m'magazi ambiri mwachangu kuposa mbatata zomwezo, zophika kwathunthu m'matumba awo. Lamulo lalikulu:

Zikuwoneka kuti zoletsa izi zimathetsa chisangalalo chonse chamadya, makamaka ngati mumadyedwa "zoipa ndi zoyipa". Koma izi siziri choncho. Musawagwiritse ngati chipatso choletsedwa, koma monga njira yatsopano m'moyo, ngati kusintha kwina, komanso thanzi.

Mukamadya moyenera, mudzadziwonetsa kuti mumakonda ndi thupi lanu. Inde, mukuyenera kugwira ntchito molimbika, phunzirani kuganizira menyu, phunzirani maphikidwe atsopano ndi mndandanda watsopano wazogulitsa. Popita nthawi, zakudya zoyenera zimakhala chizolowezi, ndipo msambo wabwinobwino wamagazi ndi kukula kwa zovala zidzakhala bonasi.

5 njira zosavuta zopezera zakudya zopatsa thanzi

Momwe mungapangire bwino kupanga mndandanda wamitundu iwiri ya shuga wambiri:

Gawo. Chotsani zinthu zonse zosafunikira komanso zowopsa zomwe zili kunyumba.

Kutaya shuga, ufa, mkate, zopaka ndi tchipisi, Zakudyazi mwachangu popanda kunong'oneza bondo. Mowa, zakumwa zotsekemera, mayonesi ndi ketchup, mpunga Woyera, maswiti a tiyi, masoseji, masoseji ndi zotayira sizifunikanso.

Palibe mayeso opezeka mosavuta - sipadzakhala kusokonezeka kwa zakudya. Musachite mantha ndi mashelufu opanda kanthu a firiji ndi makabati a khitchini - pitani ku gawo lina. Gawo. Pitani ku malo ogulitsira ndi mindandanda yatsopano.

Tsopano muyenera kupeza poto wabwino wokongoletsa wopanda wokutira wopanda ndodo ndi muyeso wa kukhitchini.

Ngati mukufuna kudya nanu kuntchito kapena panjira, gulani mapulasitiki angapo azakudya, kufikira mutazolowera "kudziwa" zomwe mungadye mu cafe kapena kwina. Chifukwa chake mupangitsa moyo wanu kukhala wosavuta posavutika ndi njala komanso kusankha kwa "zomwe ndikadafuna kudya". Gawo. Onani makhwala akumwa.

M ludzu ndi kuyesera kwa thupi kuti kukhazikitse mulingo wamadzi, makamaka, "kuwonda" magazi pochulukitsa kuchuluka kwa shuga ndi madzi. Simungalekere ludzu, koma ndibwino kuzimitsa ndi madzi wamba.

Fomula yosavuta - 30 ml ya madzi pa kilogalamu ya kulemera - ithandizanso kudziwa kuchuluka kwamomwe angamwe. Mwachitsanzo, munthu wodwala matenda ashuga wolemera makilogalamu 80 amalimbikitsidwa kumwa malita a 2.4 a madzi patsiku. Ikani botolo lamadzi pafupi ndi malo antchito, kuyeza kuchuluka kwanu pasadakhale ndi kumwa galasi masana, mosasamala za chakudya.

Yesetsani kupewa khofi, chifukwa imakopa anthu kuchimbudzi.Gawo. Sunthani zina!

Palibe amene amati munthu wodwala amayenera kukhala paulendo ndikuwongoletsa ma kilomita. Kupatula apo, cholinga chanu ndi thanzi, kukhala omasuka komanso kuchepa thupi.

Yesani kuyenda zochulukirapo, mwachitsanzo, musanagone - kuyenda mosasangalatsa sikungavulaze, sizovuta komanso zothandiza osati kupsinjika thupi, komanso kusintha kwamalingaliro - pang'onopang'ono muphunzira kupeza chisangalalo mosasamala chakudya.

Molingana ndi kuchepa thupi, mutha kuwonjezera nthawi kapena kuchuluka kwa katundu - muziyenda kwambiri kapena mwachangu, sinthani kuntchito zolimbitsa thupi, dziwe, masewera olimbitsa thupi kunyumba ndi zina. Gawo. Kutengeka ndi chilichonse.

Pofuna kuti musakhale pagulu loyipa lomwe malingaliro anu onse amayambira pazakudya, ndipo mumayenda m'masitolo apamwamba kwambiri, ndikuusa moyo chifukwa cha zomwe mumakonda, muyenera kuyang'ana zatsopano.

Zosangalatsa, kuyenda, maulendo, kulumikizana - chilichonse chomwe chimakubweretserani chisangalalo komanso chisangalalo.

Mapuloteni, mafuta ndi chakudya chamafuta - magulu atatu a chakudya choyenera

Tazindikira kale kuti odwala matenda ashuga ayenera kuganizira bwino mafuta ndi chakudya chamagulu m'zakudya zawo. Kukana kamodzi kwa chakudya “chothamanga” kumathandizira kuchepetsa kuchepa kwa thupi komanso kusungitsa shuga m'magazi tsiku lonse.

Komabe, chakudya chopatsa thanzi kwa munthu wodwala matenda ashuga sichimangokhala pakukaniza shuga ndi masikono, komanso pakuwona zonse zomwe zili ndi zopatsa mphamvu komanso zomanga thupi - mapuloteni, mafuta ndi chakudya. Kupanda kutero, ngakhale pa buckwheat ndi nkhaka, kulemera kumangowonjezera, kukulitsa matendawa.

Munthu amachepetsa thupi ngati atawononga kwambiri zopatsa mphamvu kuposa zomwe amamwa. Pali mitundu yosiyanasiyana yosankhira zopatsa mphamvu za tsiku ndi tsiku, kagayidwe kake ka zinthu, ndi zina zambiri.

2400 kcal - 15% = 2040 kcal - kuperewera kwa calorie tsiku ndi tsiku.

Pakuwerengera kolondola, mutha kugwiritsa ntchito mitundu ina kapena zowerengera, koma poyamba, kuphatikiza chizolowezi cha zakudya zoyenera, izi ndizokwanira.

Kuchokera pa zomwe mungapeze awa ma calories a 2000? Mutha kudya chokoleti angapo kapena masangweji ndi soseji - ndipo 2/3 yachilendo imatha, ndipo njala idzachepa ndi ola limodzi ndi theka. Ndikofunikira kugawa bwino michere kuti isafe ndi njala.

Classet zakudya zimatsimikizira kuchuluka pakati pa chakudya, mafuta ndi mapuloteni - 50-30-20. Ndiye kuti, 50% ya ma calories ali mu chakudya, 30% m'mafuta ndi 20% m'mapuloteni. Inde, sikofunikira kuwerengetsa zakudya mosamala, mutha kumamatira ku "cororor" inayake, kuphatikiza kapena 10%.

Mndandanda Wazogulitsa: Zomwe Mungadye Ndi shugaMtundu wa II?

Masana timaphika zakudya zotsatirazi:

1. Agologolo
   • Nkhuku yopanda khungu, mawere a nkhuku, nkhukundembo, ng'ombe zosakhwima, ndi kusamala - nyama ya nkhumba, chiwindi,
   • Cod, nsomba nsomba, nsomba salmon, pollock, etc.,
   • Zakudya zam'nyanja
   • Mazira
   • Cottage tchizi mpaka 5%,
   • Zinthu zamafuta ochepa mkaka - mkaka mpaka 1.5%, kefir 1%, yogati yachilengedwe,
   • Tchizi cholimba, mozzarella, tchizi cha feta.
2. Mafuta
   • Avocado
   • Mtedza
   • Mafuta opaka masamba (maolivi wosapsa, wotsekera, mpendadzuwa).
3. Zakudya zomanga thupi (zovuta)
   • Zakudya za tirigu - nsapato zazitali, zofiirira komanso zamtchire, bulgur, quinoa, zidzolo, barele, zonunkhira, kuphika kwa oatmeal (amonke), mphodza, ndi zina zambiri,
   • Nyemba ndi nandolo
   • Pasitala (mbewu zonse kapena wolemba),
   • Mkate wopanda chotupitsa ndi mkate wonse wa tirigu,
   • Mkate wonse wa tirigu
   • Nthambi
4. Zamasamba ndi CHIKWANGWANI
   • Masamba aliwonse obiriwira (nkhaka, sipinachi, broccoli, masamba a saladi ndi masamba, nyemba zobiriwira),
   • Biringanya, zukini, tomato, tsabola wa belu, kolifulawa,
   • Bowa
   • Kaloti, mbatata, beets, dzungu (zazing'ono).
5. Zipatso ndi zipatso zokhala ndi index yotsika ya glycemic
   • Cherry, blueberries, lingonberries, cranberries, raspberries, sitiroberi (mwatsopano kapena wowuma),
   • Zipatso za citrus, kiwi, makangaza.

Mutha kugwiritsa ntchito m'malo mwa shuga, zipatso zopanda kalori, ndikuwonjezera ku mbale zopangira zokonzekera, tiyi, khofi. Odziwika bwino kwambiri ndi stevia (stevioside), sucralose, erythritis.

Lolemba

1. Chakudya cham'mawa - kuphika kwanthawi yayitali kokhala ndi oatmeal wokhala ndi mkaka wowoneka bwino ndi zotsekemera, saladi ya zipatso - apulo wobiriwira, kiwi, lalanje, wokometsedwa ndi yogati ndi supuni ya mafuta a nyale.
2. Chakudya cham'mawa chachiwiri - buledi wa tirigu wathunthu ndi tchizi cholimba.
3. Chakudya chamadzulo - Buckwheat ndi nkhuku yophika ku yogati ndi zitsamba, saladi yamasamba ndi batala.
4. Tiyi yapamwamba - ochepa yamatcheri ndi tchizi kuchokera ku 2% kanyumba tchizi (sakanizani kanyumba tchizi, dzira ndi sweetener), ophikidwa mu uvuni.
5. Chakudya chamadzulo - Turkey chops ndi masamba mphodza (mphodza, tomato, zukini, biringanya, amadyera).

1. Chakudya cham'mawa - 3 omele wa dzira ndi sipinachi ndi yogurt yachilengedwe, buledi wa tirigu wathunthu ndi tchizi.
2. Chakudya cham'mawa chachiwiri - tchizi chofewa chanyumba ndi theka la mtedza.
3. Chakudya chamadzulo - msuzi wandiweyani msuzi ndi ndiwo zamasamba, pasitala yonse ya tirigu, saladi wobiriwira.
4. Tiyi yapamwamba - saladi wotentha wa nyemba zobiriwira ndi mbewu za tuna ndi sesame, wokometsedwa ndi msuzi wa soya wopanda shuga.
5. Chakudya chamadzulo - mazira a nkhuku yokazinga ndi saladi wa kabichi watsopano, kaloti ndi anyezi.

1. Chakudya cham'mawa - kapamba ka oatmeal (supuni zitatu za oatmeal wosakanizidwa ndi mazira awiri ndi supuni ziwiri za yogati) ndi tchizi ndi tomato.
2. Chakudya cham'mawa chachiwiri - curd casserole wopanda ufa.
3. Chakudya chamadzulo - brown mpunga pilaf ndi nkhuku filletlet, masamba saladi.
4. Tiyi yapamwamba - curd casserole wopanda ufa.
5. Chakudya chamadzulo - nyama za chum nsomba zopaka ndi mandimu, ndi nyemba zobiriwira ndi adyo.

1. Chakudya cham'mawa - mbewu yonse ya pita shawarma ndi masamba ndi nkhuku.
2. Chakudya cham'mawa chachiwiri - Nyemba zamalonda mumadzi ake, tsabola wa belu ndi phwetekere ndi tchizi komanso zitsamba.
3. Chakudya chamadzulo - pasitala wa tirigu wathunthu ndi msuzi wa phwetekere ndi nsomba zophika, saladi wobiriwira.
4. Tiyi yapamwamba - yokazinga biringanya appetizer mu kanyumba tchizi ndi amadyera msuzi.
5. Chakudya chamadzulo - cutlets nkhuku yokazinga ndi saladi ndi biringanya.

1. Chakudya cham'mawa - zikondamoyo za buckwheat ndi chinangwa ndi saladi.
2. Chakudya cham'mawa chachiwiri - buledi wa tirigu wathunthu ndi tchizi cha curd ndi masamba.
3. Chakudya chamadzulo - soseji zodzipangira tokha ndi tchizi, barele ndi saladi wobiriwira.
4. Tiyi yapamwamba - tchizi tchizi ndi zipatso (kiwi, sitiroberi).
5. Chakudya chamadzulo - nyama ya mphodza yokhala ndi masamba ndi zitsamba.

1. Chakudya cham'mawa - waulesi oatmeal ndi yamatcheri ndi kefir (kutsanulira oatmeal ndi kefir madzulo, onjezerani yamatcheri, stevia), mazira owiritsa, mkate wonse wa tirigu.
2. Chakudya cham'mawa chachiwiri - pizza ndi bowa ndi masamba poyesa nkhuku.
3. Chakudya chamadzulo - nkhuku yokazinga yopanda batala ndi zukini ndi buckwheat.
4. Tiyi yapamwamba - omelette-casserole ndi kabichi yoyera pansi pa tchizi.
5. Chakudya chamadzulo - squid ndi saladi yokazinga mu msuzi wa soya wopanda shuga.

Lamlungu

1. Chakudya cham'mawa - Mathumba a chinangwa ndi masamba, tchizi ndi kachilombo.
2. Chakudya cham'mawa chachiwiri - tchizi tchizi ndi yamatcheri ndi ma cashews.
3. Chakudya chamadzulo - masamba borsch pa msuzi wa ng'ombe wopanda mbatata, bulgur ndi nsomba zam'madzi.
4. Tiyi yapamwamba - saladi a Kaisara ndi shirimpu (wopanda oyambitsa).
5. Chakudya chamadzulo - bowa julienne mu msuzi wa yogurt ndi saladi wobiriwira.

Izi menyu zimawonetsa zosiyanasiyana mbale ndi maphikidwe omwe ali oyenera chakudya chokoma komanso chopatsa thanzi. Zachidziwikire, sikufunika kuphika zakudya zosiyanasiyana tsiku lililonse, chinthu chachikulu ndikutsata mfundo zoyambira:

• Idyani maola onse awiri ndi atatu
• Phatikizani zovuta zam'mimba ndi CHIKWANGWANI chilichonse pachakudya, chamadzulo - mapuloteni ndi fiber (nyama ndi saladi),
• Mafuta oyenera - mafuta a masamba osasankhidwa, mtedza pang'ono - perekani kumverera kwodzaza. Onjezani ku saladi, mkate, chakudya chokonzedwa,
• Mwachangu zakudya zonse popanda mafuta mu poto wopanda ndodo, kapena kuphika mu uvuni, otentha, wophika.

Kapena kuphika nyama zingapo musanadye kwa masiku atatu kapena anayi, kuziyika m'matayala ndikusunga mufiriji (amaundana). Chifukwa chake zakudya ndizosavuta kusonkhanitsa ndipo ngati kuli kotheka, tengani. Nthawi ikakwana chakudya chambiri, mumangofunika kutenga thirakiti ndi kuyitentha.

Ngati muli ndi vuto kuti simunakonzekere zokhwasula, ndipo ngati njala yabwera kale, ndiye bwino kudya mapuloteni ndi fiberpogula tchizi cha tchizi, tchizi chonse kapena buledi wamasamba ndi ndiwo zamasamba zomwe mumakonda - nkhaka, tsabola, ndi zina ku malo ogulitsira apafupi. Kodi mungadye ku cafe? Zabwino kwambiri, sankhani mbale zowotchera osavala, ngati iyi ndi saladi - pemphani kuti mubweretse msuzi padera.

Zingakhale kuti mwangodya kumene, koma mudakhalabe ndi njala. Mwambiri, izi zikuwonetsa kuchepa kwakukulu kwa kalori kapena kusowa kwamafuta m'zakudya. Kenako ndikofunikira kuti mukhale ndi cholembera ndi masikelo, ndikukonzekera chakudya chanu pasadakhale mwa kuyeza ndi kuwerengera muyeso wa mapuloteni, mafuta ndi chakudya.

Mutha kudziwa zamalonda oyipa komanso othandiza komanso malamulo opangira mndandanda wa matenda ashuga a 2 omwe ali ndi onenepa kwambiri mu vidiyo yotsatirayi:

Malangizo onse

Cholinga chokonza zakudya:

• kupatula katundu pa ziphuphu,
• kuchepetsa odwala
• kusunga magazi osaposa 6 mmol / l.

Muyenera kudya pafupipafupi (kuswa osapitilira maola 2 mpaka 2,5), koma m'magawo ang'onoang'ono. Izi zimakuthandizani kuti mubwezeretsenso njira za metabolic ndikutchingira maonekedwe a njala. Tsiku lililonse, odwala azimwa madzi osachepera 1,500 ml. Chiwerengero cha timadziti, zakumwa za zipatso, tiyi wowotedwa siziphatikizidwa ndi chiwerengerochi.

Chakudya cham'mawa ndichinthu chofunikira kwambiri pakudya kwamtundu wa 2 wodwala matenda ashuga. Kudya chakudya cham'mawa m'thupi kumakupatsani mwayi "wodzutsa" njira zofunika zomwe zimachitika mkati. Muyeneranso kukana kudya kwambiri asanagone.

Malangizo a akatswiri pamutu wa zakudya zamtundu wa 2 shuga:

• ndikofunikira kuti pakhale ndandanda yazakudya (tsiku lililonse nthawi yomweyo) - izi zimalimbitsa thupi kugwira ntchito pa ndandanda,
• kuchuluka kwa chakudya chamagulu ochulukirapo kuyenera kuchepetsedwa chifukwa chokana zinthu zomwe zimapanga chimbudzi mosavuta (ma polysaccharides alandilidwa, chifukwa akuchulukitsa shuga m'magazi),
• kusiya shuga
• kukana zakudya zopatsa mphamvu kwambiri komanso zopatsa mphamvu kuti muchepetse kunenepa kwambiri,
• Kuletsa zakumwa zoledzeretsa,
• kuchokera kokazinga, kuyenda pamadzi, kusuta fodya kuyenera kusiyidwa, makonda amapatsidwa zinthu zophika, zopatsa mphamvu ndi zophika.

Ndikofunika kuti musaiwale kuti sikofunikira kuti tisiye kwathunthu zinthu zilizonse (mwachitsanzo, zopopera), popeza ndizo "zomangira" za thupi laumunthu ndikuchita ntchito zofunika zingapo.

Kodi kusankha kwa zinthu kumapangidwa bwanji?

Zakudya za matenda amtundu wa 2 omwe ali ndi kunenepa kwambiri amapereka zinthu zingapo zomwe zimatha kuphatikizidwa menyu yamasiku onse, kutengera mndandanda wawo wa glycemic ndi calorie.

Mlozera wa glycemic ndi chisonyezo chomwe chimayeza mphamvu ya zakudya zomwe zatha kudya shuga pamthupi. Kuchuluka kwa manambala amtundu, othamanga kwambiri komanso ndizofunikira kwambiri ndikuwonjezereka kwa glycemia. Pali matebulo apadera omwe amagwiritsidwa ntchito ndi anthu odwala matenda ashuga. Mwa iwo, glucose wa GI amafanana ndi 100 point. Kutengera izi, kuwerengedwa kunapangidwa ndikuwonetsera kwa mitundu yonse yazakudya zonse.

Zinthu zomwe zizindikiro za GI zimadalira:

• mtundu wa ma sakachere
• kuchuluka kwa mitundu yazakudya zomwe zimapangidwa,
• kugwiritsa ntchito mankhwala othandizira kutentha
• mulingo wa lipids ndi mapuloteni m'zinthu.

Palinso cholozera china chomwe odwala matenda ashuga amalabadira - insulin. Amaganiziridwa ngati matenda amtundu umodzi kapena ngati kuperewera kwa mahomoni motsutsana ndi mtundu wachiwiri wa matenda am'mimba kumachitika chifukwa cha kuchepa kwa maselo a pancreatic.

Popeza tikulankhula za kunenepa kwambiri, muyenera kulabadira zama calorie azakudya. Ikamamwa, chakudya chimakonzedwa m'mimba ndi matumbo apamwamba kukhala "zomangamanga", zomwe zimalowa m'maselowo ndikusiya mphamvu.

M'badwo uliwonse komanso jenda, pali zizindikiro zina za caloric tsiku lililonse zomwe munthu amafunikira. Ngati mphamvu zambiri zimaperekedwa, gawo limasungidwa m'malo osungirako minofu ndi adipose.

Ziri ndendende pazisonyezo zomwe zili pamwambapa, komanso kuchuluka kwa mavitamini, michere ndi zinthu zina zofunika pazomwe zimapangidwira, kuti njira yokonzekera mndandanda wamlungu sabata imodzi kwa odwala omwe ali ndi matenda ashuga.

Zinthu Zololedwa

Zinthu za mkate ndi ufa zomwe zimagwiritsidwa ntchito muzakudya siziyenera kukhala ndi ufa wa tirigu wam'mapamwamba kwambiri. Makonda amapatsidwa makeke, mabisiketi, buledi wokhazikitsidwa ndi wholemeal. P kuphika mkate kunyumba, kuphatikiza chinangwa, ufa wa buckwheat, rye.

Masamba ndiye "zakudya zotchuka" kwambiri, chifukwa ambiri a iwo ali ndi GI yotsika komanso calorie. Zokonda zimaperekedwa ku masamba obiriwira (zukini, kabichi, nkhaka). Amatha kuwotcha mbatata, kuwonjezeredwa maphunziro oyamba, mbale zam'mbali. Ena amakwanitsa kupanga kupanikizana nawo (ndikofunikira kukumbukira za kuletsa kuwonjezera shuga mumbale).

Kugwiritsa ntchito zipatso ndi zipatso kumakambitsidwabe mwamphamvu ndi akatswiri a endocrinologists. Ambiri adagwirizana kuti ndizotheka kuphatikiza zinthu izi muzakudya, koma osati zochuluka. Ma gooseberries, yamatcheri, ndimu, maapulo ndi mapeyala, mango ndizothandiza.

Kuphatikiza nsomba ndi nyama zopangidwa ndi matenda ashuga m'zakudya, muyenera kusiya mitundu yamafuta. Pollock, pike perch, trout, nsomba ndi nsomba ndizothandiza. Kuchokera nyama - nkhuku, kalulu, Turkey. Nsomba ndi nsomba zam'madzi zimakhala ndi mafuta a Omega-3 acid. Ntchito zake zazikulu mthupi la munthu:

• kutenga nawo gawo pakukula komanso kukula bwino,
• kulimbitsa chitetezo chokwanira
• Kupititsa patsogolo kukonzanso khungu,
• thandizo la impso
• odana ndi yotupa
• zopindulitsa pa psychoemotional state.

Kuchokera ku mbewu monga chimanga, batiwheat, oat, barele wa ngale, tirigu ndi chimanga ziyenera kusankhidwa. Kuchuluka kwa mpunga oyera muzakudya kuyenera kuchepetsedwa; Ili ndi michere yambiri, index yotsika ya glycemic.

Zofunika! Muyenera kusiya kwathunthu semolina phala.

Mwa zakumwa zomwe mungathe kuphatikiza ndi zakudya zamitundu iwiri ya shuga, zakumwa zachilengedwe, zakumwa zam'madzi, mchere wam'madzi wopanda mpweya, zakumwa za zipatso, tiyi wobiriwira.