Zomwe zimachepetsa shuga

Pambuyo pazaka 40, anthu ambiri amatenga zoyamba za shuga m'magazi. Mwinanso izi sizoyambitsa matenda ashuga, koma boma lokhalokha la prediabetes, koma uwu ndi mwayi woganiza za zakudya zoyenera kuti mupewe kukula kwa matendawa. Komabe, pakadali pano, amuna ndi akazi ambiri amadwala kale matenda amtundu wa 2, zomwe zimapangitsa kusankhidwa kwa chakudya kukhala kofunikira pakachitidwe koyenera ka kapamba.

Zinthu zopangidwa ndi nyama

Zinthu zopangidwa ndi nyama ndizofunikira kwambiri popanga mapuloteni othandizira kuti thupi lizigwira ntchito bwino. Mukaphatikizira mtundu uwu wazopezeka muzakudya za odwala matenda ashuga, muyenera kulabadira zinthu monga:

• zamafuta;
• njira yophikira;
• pafupifupi tsiku lililonse.

Madokotala amalimbikitsa kudya odwala matenda ashuga osaposa 100 g ya nyama patsiku.

Madokotala amalimbikitsa kudya zosaposa 100 g za nyama patsiku. Mwa njira zophikira, kuwotcha ndiye koletsedwa, chifukwa nyama idzakhala yamafuta, ndipo zotere ndizoletsedwa kwa odwala omwe ali ndi matenda a shuga a mtundu wachiwiri. Kuphatikiza apo, zinthu zomwe zimafunikira kukazinga, ndipo njira yakeyo imangowonjezera cholozera cha hypoglycemic (GI) ndi zopatsa mphamvu zamagulu omasuka.

Mitundu yotsika yokha ndi yomwe imaloledwa, monga:

• nyama yamphongo;
• nkhuku (yopanda khungu);
• nkhuku (yopanda khungu);
• kalulu
• magawo a nkhumba.

Nyama yankhuku siyenera kukhala yopanda khungu, chifukwa imakhala ndi mafuta ochulukirapo. Kuphatikiza pa mapuloteni, zinthu za nyama zimakhala ndi zinthu zina zothandiza:

• nkhuku ndi nkhuku - taurine ndi niacin, zomwe zimathandizira kubwezeretsa maselo amitsempha ndikuwongolera magwiridwe antchito amanjenje;
• kalulu - amino acid, chitsulo, phosphorous;
• Nkhumba - Vitamini B1 ndi kufufuza zinthu.

Nsomba

Nsomba ndi mankhwala abwino kwambiri okhala ndi carb ochepa omwe ali ndi GI ya 0. Madokotala amalimbikitsa nsomba za 150 g ndi nsomba zina zam'chitini muzakudya, koma osapitilira 2 times sabata.

Ngati nkotheka kuphatikiza nsomba zina zatsopano m'zakudya za anthu odwala matenda ashuga.

Mitundu yopanda mafuta iyenera kusankhidwa ndi kuphika chimodzimodzi ndi nyama: mwanjira zonse kupatula kukazinga. Zosiyanasiyana za nsomba zatsopano, monga:

• carp crucian;
• nsomba;
• zander;
• Pollock

Ngati nkotheka kuphatikiza nsomba zamchere, nsomba za pinki, nsomba kapena nsomba zam'madzi mu zakudya. Ngati izi sizingatheke, nsomba zamtunduwu zitha kugulidwa mumitundu yamakanidwe, mukumaganizira kuti zaphikidwa mumadzi awo (osati mumafuta) kapena ndi zonunkhira: mpiru, katsabola, tsabola wotentha. Salmon, yomwe ilinso ndi mavitamini ambiri a omega-3, ndi trout, omwe ali ndi antioxidants, mafuta acids acid, komanso protein yambiri, ndizothandiza kwambiri. Trout amathandizira kuchepetsa thupi ndi kuyeretsa thupi.

Ndi mtundu wachiwiri wa matenda ashuga, ndizoletsedwa kudya nsomba:

• kusuta;
• zamchere;
• zouma;
• mafuta.

Ndi mtundu 2 wa matenda ashuga, ndizoletsedwa kudya nsomba zosuta.

Mbale

Porridge imachokera ku chakudya chamafuta nthawi zambiri, ndiko kuti, omwe amatengeka pang'onopang'ono ndi thupi, amapereka malingaliro osatha a satiety ndipo samalola kuchulukana mwadzidzidzi m'magazi a magazi. Kuphatikiza apo, mbewu monga chimanga zimakhala ndi mapuloteni ambiri, mavitamini, fiber, kufufuza zinthu.

Komabe, sikuti tirigu ndi mbewu zonse zopangidwa kuchokera kwa iwo zomwe ndizothandiza matenda ashuga. chifukwa ali ndi GI yosiyana. Tiyeneranso kukumbukira kuti phala lophika m'madzi lili ndi GI yocheperako kuposa yaiwisi. Koma mbewu monga chimanga ndi kuwonjezera mkaka, batala, shuga (ngakhale ochepa) zimakulitsa GI.

Zakudya monga chimanga (monga chimanga)

• Pearl barele (mayunitsi 22). Kuphatikiza pa GI yotsika, phindu lake limakhalapo pazambiri zake:
  • mavitamini A, B1, B2, B6, B9, E, PP;
  • kumasuka kwa gluten;
  • lysine - amino acid amene ali m'gulu la collagen.
• Buckwheat Raw buckwheat ali ndi GI ya mayunitsi 55, ndipo amawiritsa - 40 mayunitsi. Buckwheat ndi wolemera mu:
  • folic acid;
  • chitsulo;
  • magnesium
  • mitundu ya ma amino acid (mitundu 16), kuphatikizapo sangathe kubwezeretsedwanso.
• Oatmeal (40 mayunitsi), wokhala ndi zopatsa mphamvu zochepa zama calorie komanso zokhala ndi fiber yambiri.
• Tirigu (mayunitsi 45). Ubwino wake ndi zomwe zimakhala ndi fiber yayikulu, zomwe zimakhala ndi phindu pamkhalidwe wake komanso magwiridwe antchito. Mitundu yothandiza kwambiri ya tirigu wa tirigu ndi arnautka, bulgur ndi spelling.
• Barele. Maphala a GI ndi magawo 35, chimanga - 50 mayunitsi. Mulinso:
  • mafuta acores;
  • beta carotene;
  • tocopherol;
  • manganese;
  • phosphorous;
  • calcium
  • mkuwa
  • ayodini;
  • Mavitamini B

Ubwino wa barele wa ngale umapezeka pazambiri za mavitamini A, B1, B2, B6, B9, E, PP.

Buckwheat ndi wolemera mu folic acid, iron, magnesium, amino acid.

Ubwino wawukulu wa phala la tirigu ndi zakudya zake zambiri, zomwe zimakhala ndi phindu pamkhalidwe wake ndikugwira ntchito kwa m'mimba.

Zakudya zosavomerezeka kuti zizigwiritsidwa ntchito pancreatic matenda ophatikizira:

• mpunga (mayunitsi 65);
• chimanga (mayunitsi 70);
• semolina (mayunitsi 60);
• mapira (mayunitsi 70).

Mpunga wa brown ndiwopatula: GI yake ndi mayunitsi 45.

Mlingo wamphesa womwe umalimbikitsidwa tsiku lililonse ndi 150 g.

Zamasamba

Masamba amakhulupirira kuti shuga amachepetsa zakudya. Komabe, izi sizolondola. Palibe zinthu zomwe zimatsitsa shuga wamagazi, pali zinthu zomwe kugwiritsa ntchito kwake sikukuwonjezera. Izi zimaphatikizapo masamba. Zakudya za hyperglycemia ziyenera kuzikuphatikiza ndi zakudya zanu.

Zamasamba ndi gawo limodzi la zakudya zopatsa thanzi, chifukwa zimakhala ndi mavitamini ndi fiber, zimakhala ndi zopatsa mphamvu zama calorie ndi GI pamtunda kuchokera 10 mpaka 30 units. Masamba amakhala ndi phindu pantchito ya m'mimba ndipo amathandizira kuti muchepetse thupi, lomwe limakhala vuto kwa odwala ambiri omwe ali ndi shuga wamagazi ambiri.

Zamasamba ndi gawo limodzi la zakudya zopatsa thanzi, chifukwa zimakhala ndi mavitamini ndi fiber, zimakhala ndi zopatsa mphamvu zama calorie ndi GI pamtunda kuchokera 10 mpaka 30 units.

Kugwiritsa ntchito pafupipafupi kumawoneka ngati kopindulitsa:

• zukini;
• kabichi;
• radish;
• biringanya;
• nkhaka
• udzu winawake;
• tsabola wokoma;
• Asparagus
• zitsamba zatsopano;
• Maungu
• Tomato
• nsapato;
• nyemba zobiriwira;
• sipinachi

Masamba amayenera kudyedwa mwatsopano, kuwiritsa kapena kuwotcha.

Zipatso ndi zipatso

Zakudya zokhala ndi hyperglycemia zimatha kukhala ndi zipatso ndi zipatso, koma osati zonse komanso zochepa.

Anthu odwala matenda ashuga amatha kudya zamatcheri.

Chowonadi ndi chakuti zipatso zonse zimakhala ndi zopatsa mphamvu zamagetsi. Chifukwa chake, mutha kugwiritsa ntchito okhawo omwe GI siyidutsa 30 mayunitsi. Zipatso ndi zipatsozi ndi monga:

• mandimu;
• zipatso zamphesa;
• ma tangerines;
• maapulo obiriwira
• mapeyala
• ma apricots okoma;
• nthochi zobiriwira;
• Cherry
• red currant;
• rasipiberi;
• Strawberry
• zipatso zamtchire;
• jamu

Payokha, ziyenera kunenedwa za avocados. Kafukufuku woyeserera magazi atsimikizira kuti chipatso chakumtunda uku chimakulitsa chiwopsezo cha insulin receptor pochepetsa kuchuluka kwa shuga m'magazi. Chifukwa chake, amawonedwa kuti ndi othandiza mtundu wa shuga.

Ziphuphu

Ma legamu ndi gwero lamapuloteni, ma fiber ndipo mumapezeka mafuta ochulukitsa pang'onopang'ono, omwe amamwa popanda kutenga nawo insulin ndipo amadziwika ndi GI yotsika (kuyambira 25 mpaka 35).

Ma Legio adzapindulitsa iwo omwe ali ndi matenda a shuga a mtundu wachiwiri.

Makhalidwe amenewa amachititsa kuti ma legamu akhale opindulitsa kwa omwe ali ndi matenda ashuga a 2. Komabe, zinthu izi zimakhala ndi zopatsa mphamvu zambiri, zomwe zimayenera kukumbukiridwa zikaphatikizidwa muzakudya.

Mukamagwiritsa ntchito nyemba, muyenera kutsatira malamulo ena:

1. Nthawi zonse sikuyenera kupitilira 150 g.
2. Ma calorie otsika kwambiri ndi nyemba zowiritsa. Ndi chithandizo chamtunduwu, amasunga michere yambiri.
3. Zakudya zosagwiritsidwa ntchito kale sizingadyedwe, chifukwa zimapangitsa kuti mankhwalawa adzetse matenda ashuga.

Mitundu yodziwika bwino ndi nyemba ndi nandolo.

Nyemba mu kapangidwe kake zimakhala ndi zochuluka:

• mavitamini A ndi C;
• kufufuza zinthu: magnesium ndi potaziyamu;
• pectin;
• mapuloteni.

Mukamaphika mbale kuchokera ku nyemba, ziyenera kunyowa m'madzi ozizira kwa maola osachepera 12 kupasuka ma oligosaccharides - zinthu zomwe zimayambitsa kuphwanya.

Powonjezera nandolo pachakudya chanu pafupipafupi, mutha kuthana ndi kutentha kwa mtima.

Zomwe zimakhala ngati nandolo zimaphatikizapo zinthu zina zambiri zothandiza, zomwe:

• mavitamini: A, K, H, B, E, PP;
• kufufuza zinthu: magnesium, aluminiyamu, chitsulo, selenium, nthaka, molybdenum, ayodini, titanium;
• ulusi ndi ulusi wazomera;
• kukhuthala.

Mukuwonjezera nandolo pachakudya chanu pafupipafupi, mutha kuchotsa kutentha kwa mtima ndikuyambitsa matenda:

• ntchito ya m'mimba, impso, chiwindi, mtima;
• mafuta kagayidwe;
• mulingo wa cholesterol.

Mtedza

Mutha kugwiritsa ntchito mtedza kwa matenda ashuga. Amakhutitsa thupi ndi mapuloteni, mavitamini, michere, zimapangitsa kuti glucose atenge ma cell ndi minofu. Komabe, mtedza ndizakudya zopatsa mphamvu kwambiri, kotero kuti mlingo wawo watsiku ndi tsiku sayenera kupitirira 30-60 g.

Mapeyala, omwe ali 30% protein ndi 45% apamwamba kwambiri komanso mafuta osavuta kupukusa, amadziwika chifukwa cha thanzi lawo. Kuphatikiza apo, mtedza umaphatikizapo:

• Mavitamini a B;
• kufufuza zinthu: selenium, magnesium, chitsulo, manganese, nthaka;
• nicotinic acid;
• ascorbic acid;
• calciferol.

Maamondi amatengedwa kuti ndi othandiza kwambiri kwa anthu. Ili ndi mapuloteni 30% ndi mafuta 50%.

Maamondi amatengedwa kuti ndi othandiza kwambiri kwa anthu. Muli mapuloteni 30% ndi mafuta 50%, calcium yambiri ndi mafuta ofunikira.

Walnut ndi yofunika kwambiri kuti ikhalebe yofananira kugwira ntchito kwa maselo aubongo omwe amakhala ndi mphamvu pakuchepa kwa insulin ndi hyperglycemia. Simumatha kudya osati ma kernels, komanso decoctions a mtedza magawo ndi masamba.

Zinthu zomwe zimapanga mtedza wa cashew zimathandizira kuti shuga agwiritsidwe ntchito mwachangu ndi maselo ndi minofu, chifukwa chomwe shuga m'magazi amayambiranso kuchita bwino. Chogulitsacho chimakhala chofunikira kwambiri ngati chakudya pakati pa zakudya zazikulu.

Ma Hazelnuts (hazel) - mankhwala opatsa mphamvu kwambiri, 70% okhala ndi mafuta osakwaniritsidwa. Kuphatikiza apo, zimaphatikizapo:

• ma amino acid;
• mapuloteni zinthu;
• ulusi wazakudya;
• mavitamini oposa 10.

Anthu odwala matenda ashuga akulimbikitsidwa kugwiritsa ntchito ma hazelnuts mu mawonekedwe osaphika osapitirira 30 g patsiku.

Zonunkhira

Mndandanda wazonunkhira wothandiza matenda a shuga ndi wautali. Izi zowonjezera zonunkhira sizimangokulitsa kukoma kwa mbale, komanso zimachepetsa shuga la magazi.

Phenols, omwe ali mbali ya sinamoni, amagwira ntchito yabwino yotupa yomwe imachitika m'matenda a shuga.

Mu matenda a kapamba, akatswiri azakudya amalangizidwa kuti azichenjera ndi zonunkhira monga:

1. Cinnamon Phenols, omwe ali gawo lake, amalimbana bwino ndi zotupa zomwe zimachitika mu shuga.
2. Chi Turmeric Kununkhira kumangothandiza kuchepetsa shuga, komanso kumathandizira kuyeretsa ndikulimbitsa chiwindi ndi kuchepetsa kunenepa.
3. Ng'ombe ndi ginger, zomwe zimathandizira kuti shuga akhale magazi.
4. Nutmeg.

Anthu odwala matenda ashuga amakakamizika potenga zonunkhira ndi diuretic.

Zinthu zina

Zovomerezeka kwa anthu odwala matenda ashuga ndi:

• mkaka ndi mkaka;
• zopangidwa ndi soya;
• bowa;
• tiyi ndi khofi, koma wopanda shuga ndi mkaka.

Lactose ali m'gulu lamankhwala othamanga, chifukwa mkaka waiwisi umawonjezera kuchuluka kwa shuga. Zokonda ziyenera kuperekedwa kwa zinthu zamkaka zomwe zakhala zikuchitidwa ndi kutentha.

Tchizi ndizabwino kwa matenda ashuga.

Zothandiza ndi:

• yogurts yopanda utoto (yoyera);
• batala wopangidwa ndi nyumba - chinthu chomwe mulibe zinthu zomwe zimapangitsa kukoma;
• Tchizi
• mafuta kanyumba tchizi (osapitirira 150 g patsiku).

Katundu wa soya ulibe vuto lililonse kwa anthu odwala matenda ashuga ndipo amathandiza kudzaza kuchepa kwa zinthu zomwe zimapezeka mu mkaka oletsedwa.

Bowa ndiwothandiza chifukwa cha kuchuluka kwa mapuloteni komanso michere yambiri pang'onopang'ono pakupanga kwawo.

Kodi kudya kuti muchepetse shuga?

Kuti muchepetse shuga m'magazi, muyenera kulinganiza zakudya zanu malinga ndi malamulo awa:

1. Musamadyedwe kwambiri ndi chakudya chilichonse.
2. Kuti muthane ndi kudalira chakudya ndi kuchuluka kwa chakudya chambiri chamafuta: kuphika, kudya mwachangu, maswiti.
3. Zakudya za tsiku ndi tsiku ziyenera kukhala ndi zakudya zomwe sizikuchulukitsa shuga wamagazi, i.e., kukhala ndi GI ya magawo 50-55.
4. Thupi liyenera kulandira zosachepera 25 g za fiber patsiku, zomwe zimathandiza kuzimasulira ku poizoni ndikuchepetsa njira ya kuyamwa kwa shuga kuchokera m'matumbo a lumen.
5. Idyani chakudya chamafuta ochepa.

Kuti muchepetse shuga m'magazi, muyenera kupatula kugwiritsa ntchito maswiti.

Kusamalira amayi apakati

Zakudya za amayi apakati omwe ali ndi matenda ashuga ziyenera kuvomerezedwa ndi endocrinologist. Zofunikira zonse ndizophatikiza izi:

1. Mtengo wamagetsi watsiku ndi tsiku wa chakudya sayenera kupitirira 2000-2200 kcal, wonenepa - 1600-1900 kcal.
2. Zakudyazo ziyenera kukhala ndi 200-250 g yamafuta, 60-70 g yamafuta ndi kuchuluka kwamapuloteni (1-2 g pa 1 kg ya kulemera kwa thupi).
3. Zina zowonjezera za mavitamini A, magulu B, C ndi D, folic acid (400 mcg patsiku) ndi potaziyamu iodide (200 mcg patsiku) ndizofunikira.
4. Sizoletsedwa kugwiritsa ntchito maswiti aliwonse, ayisikilimu, chokoleti, madzi a mphesa, semolina kapena phala la mpunga.

Zakudya za ana

Zakudya za mwana wodwala matendawa sizosiyana ndi zakudya za akulu. Iyenera kukhala ndi:

• nsomba zam'nyanja ndi zakudya zam'nyanja;
• zipatso zosaphatikizika ndi zipatso;
• masamba onse kupatula mbatata;
• zitsamba zatsopano ndi zouma;
• zinthu zamafuta ochepa otsika: mkaka wokazinga wosenda, kefir, yogati, tchizi chanyumba.

Zakudya za mwana wodwala matenda a shuga zitha kuphatikizapo zakudya zam'madzi.

Chofunikira pakudya koyenera kwa mwana yemwe ali ndi matenda ashuga ndi gulu la chakudya: liyenera kumwedwa nthawi zisanu ndi ziwiri patsiku. Nthawi yomweyo, chakudya cham'mawa, nkhomaliro ndi chakudya chamadzulo zimayenera kudyedwa 25% ya zakudya za tsiku ndi tsiku, komanso m'malo apakatikati (2 kadzutsa, chakudya chamadzulo masana) - 10-15%.

Maphikidwe otchuka azakudya za hypoglycemic

Chakudya cha hypoglycemic sichingokhala bwino koyamba. Komabe, pali zakudya zambiri zotsekemera, zopatsa thanzi komanso zosavuta zomwe sizingasangalatse odwala matenda ashuga okha, komanso kwa onse pabanja.

Zucchini chokhazikika chodzaza ndi bowa ndi buckwheat

Zukini wokwanira ndi chakudya chabwino kwambiri chamasana kapena chamadzulo. Kuti mumuphike, muyenera kutenga:

• 1 zukini;
• 50 g wa buckwheat;
• 50 g ya anyezi;
• 2 opambana akulu;
• 1 phwetekere;
• 100 g tchizi cholimba;
• mchere;
• Zitsamba zaku Italy
• tsabola wofiyira;
• 1 tbsp. l mafuta a masamba.

Zukini wokwanira ndi chakudya chabwino kwambiri chamasana kapena chamadzulo.

Ukadaulo wophika uli motere:

1. Wiritsani buckwheat m'madzi amchere.
2. Grate anyezi ndi kaloti, finely kuwaza bowa. Ikani chilichonse mu poto ndi mwachangu mu mafuta ochepa. Onjezani mchere, tsabola ndi zitsamba zaku Italy kuti mulawe.
3. Finyani zitsamba ndi mwachangu.
4. Amatsuka zukini, kudula pakati, ndikugwiritsa ntchito supuni kuyeretsa mbewu.
5. Magawo atatu a tchizi amawagona pansi theka lililonse la zukini, atadzazidwa, magawo owonda a phwetekere amayikidwa pamwamba.
6. Zukini amayikamo mbale yophika. Pansi, kuthira madzi pang'ono (0.5 cm) ndikuphika kwa mphindi 30 mpaka 40 pa kutentha kwa 180 ° C.
7. Mphindi 15 lisanathe kuphika, zukini ndi owazidwa tchizi.

Anyezi-squid minced schnitzel

Pophika tengani:

• 500 g nyamayi;
• Dzira 1
• 1 mutu yaying'ono ya anyezi;
• amadyera ndi ma leek;
• buledi;
• mafuta a masamba;
• mchere;
• tsabola.

Anyezi-squid minced schnitzel atha kuphatikizidwa mumenyu ya odwala matenda ashuga.

Konzani schnitzel motere:

1. Pogaya nyama yam'madzi yamagulu omata m'mphepete mwa nyama. Mu minced nyama onjezerani osokoneza, mchere, tsabola.
2. Anyezi wosankhidwa bwino amathiriridwa mu poto ndikuwonjezera ku minced nyama pamodzi ndi zitsamba zosankhidwa.
3. Schnitzels yokhala ndi makulidwe osaposa 1 masentimita amapangidwa kuchokera ku nyama yokonzedwa, ndikuviika mu dzira lomenyedwa, kenako mumphika ndi mkate ndi kuphika kwa mphindi 5 mu poto wamoto.

Chokhazikika kabichi zrazy

Mbaleyi imakonzedwa kuzinthu izi:

• 500 g wa kolifulawa;
• 4 tbsp. l ufa wa mpunga;
• Gulu limodzi la anyezi wobiriwira.

Tekinoloji yophika imaphatikizapo izi:

1. Siyanitsani kabichi kwa inflorescence, wiritsani kwa mphindi 15 ndikulola kuti kuziziritsa.
2. Pogaya chazirala, onjezerani 3 tbsp. l ufa, mchere ndi kusiya mtanda kwa mphindi 30.
3. Konzani kudzazidwa kuchokera mu dzira lowira wowuma ndi anyezi wosenda wobiriwira.
4. Pindulani mipira kuchokera pa mtanda wa kabichi, gwiritsani ntchito manja anu mpaka mawonekedwe a keke, zinthu ndi dzira ndi anyezi, kuwaza ndi kuwongolera patties.
5. Pindani chidutswa chilichonse mu ufa wa mpunga, ikani chiwaya chosakanizira ndi mwachangu kwa mphindi 9 pa moto wochepa.

Rye mabulosi abulu

Pokonzekera mchere wambiri, muyenera kutenga:

• 150 g zolakwika;
• 1 tbsp. rye ufa;
• Dzira 1
• Matumba 2 a 1 g a zitsamba za stevia;
• 200 g tchizi chamafuta ochepa;
• ½ tsp koloko yosenda;
• mafuta a masamba;
• mchere.

Ukadaulo wophika uli motere:

1. Stevia adanyowa mu 300 ml ya madzi otentha ndikusiya kwa mphindi 15.
2. Ma Blueberries amatsukidwa ndikuuma.
3. Mbale yonyowa yopunthira dzira, tchizi tchizi, tincture wa stevia, uzipereka mchere wosakaniza ndi ufa.
4. Kani mtanda ndikuwonjezera mafuta amasamba. Fotokozerani zipatsozo.

Zikondamoyo zimaphikidwa mumoto wamoto.