Ndingadye chiyani ndi matenda ashuga? Zakudya Zosiyanasiyana

Kuzindikira kuti ali ndi matenda ashuga kumapangitsa munthu kuti asinthe moyo wawo. Konzani bwino zakudya, masewera olimbitsa thupi, kupumula. Kukula kwake ndi kutalika kwa moyo wake zimatengera momwe wodwalayo amapangira shuga.

Zigawo zazikulu zomwe zimapezeka tsiku ndi tsiku pa odwala matenda ashuga:

• masamba ndi zipatso
• mbewu ndi mkaka,
• nyama
• nsomba
• mtedza.

Gulu lirilonse la zinthu limapatsa thupi zakudya zingapo. Ganizirani zomwe chimanga, nyama, masamba ndi zipatso zimatipatsa. Momwe mungapangire menyu a odwala matenda ashuga, apatseni michere ndikuletsa shuga la magazi.

Kodi mndandanda wazakudya zabwino ndi wodwala matenda ashuga ndi uti?

• Kulephera kutsatira kuchuluka kwa chakudya chamafuta ndi mkate kumaopsa ndikumadumphadumpha mu shuga.
• Kugwiritsa ntchito zakudya zomwe zili ndi index yayikulu ya glycemic kuli ndi mutu, kuwonongeka.
• Kuwerengera molakwika kwa menyu kapena kuchuluka kwa insulin, wodwala matenda ashuga amatha kugwa poyenda ziwalo zamaubongo.
• Ndi shuga wokhazikika, zovuta zingapo zimayamba:
  1. matenda a mtima
  2. kusokonezeka kwamatumbo m'matumbo,
  3. kutupa kwa impso
  4. zigawenga za m'munsi.

Ganizirani zomwe zakudya zomwe zingapangitse kuti pakhale odwala matenda ashuga.

Zamasamba

Masamba owuma ochepa amakhala ndi chakudya chamagulu angapo komanso CHIKWANGWANI. Chifukwa chake, odwala matenda a shuga amatha kudya zamasamba pafupifupi zopanda malire. Posintha, mbale zamasamba zimapangidwa kuchokera masamba osaphika komanso otentha.

Gawo lazakudya zamasamba lilibe zosaposa 1 XE zamakanizo ndipo mpaka 20-25 kcal. Chiwerengero cha ndiwo zamasamba zomwe zimapezeka tsiku lililonse ndizopanga 900 g. Komanso, chakudya chilichonse chiyenera kukhala chamagulu osamba ndipo masamba ayenera kuyamba.

Pali lingaliro la munthu wodwala matenda ashuga: dzazani theka la mbale ndi mbale ya masamba, kotala ndi mapuloteni komanso kotala ndi chakudya. Kenako idyani saladi poyamba, kenako mapuloteni, ndi chakudya kumapeto kwa chakudya. Chifukwa chake, kuyamwa pang'ono pang'onopang'ono m'matumbo kumatsimikizika ndikuwonjezera shuga m'magazi. Werengani zambiri pamutu wakuti "Zamasamba"

Zipatso ndi zipatso

Zipatso zimakhala ndi zipatso shuga (fructose), komanso mavitamini, kufufuza zinthu ndi CHIKWANGWANI, chomwe chimapereka matumbo mphamvu ndi kusintha kwa kulemera.

Kuletsa kwake kumagwira ntchito pa zipatso zomwe zimakhala ndi index yayikulu ya glycemic - mphesa, nthochi, nkhuyu, ma cherries okoma, madeti, chivwende ndi ma apricots. Zipatso zophatidwa ndi kutentha (jamu, compotes ndi shuga, zipatso zouma) ndizochepa.

Kuchuluka kwa zipatso patsiku mpaka 300g kapena 2 XE. Awa ndi maapulo awiri ang'onoang'ono a 2-3, ma plums atatu, mapeyala awiri, ayenera kudyedwa chifukwa cha zakudya ziwiri. Muyenera kudya zipatso kapena zipatso kumayambiriro kwa chakudyacho. Werengani zambiri mu Zipatso ndi Zipatso za Berger.

Maphala: njere ndi chimanga

Maphala amphongo amapanga maziko a mndandanda wazakudya za matenda ashuga pamodzi ndi masamba ndi zinthu zama protein ndi nyama. Maphala amtundu wonse (buckwheat, mapira), komanso oatmeal, mumakhala mafuta ochulukirapo (omwe amadziwika ndi kuchepa kochepa). Semolina amadziwika ndi kuyamwa mwachangu kwa chakudya, motero amayesetsa kuti asagwiritse ntchito mukudwala matenda ashuga.

Mkate ndi pasitala mulinso pazinthu zambewu. Kwa odwala matenda ashuga, ndikofunikira kudya buledi wopanda mafuta. Ili ndi fiber ndipo imapereka index yotsika ya glycemic. Macaroni, monga lamulo, amapangidwa kuchokera ku premium ufa wokhala ndi fiber yaying'ono. Chifukwa chake, kupezeka kwawo pa menyu ndizovomerezeka pamitundu yaying'ono, osapitirira 200 g patsiku (yowerengeredwa ndi XE).

Mtedza

Muli mapuloteni ogaya zakudya, mavitamini, mchere, mafuta, michere ndi michere yaying'ono, komanso omega mafuta achilengedwe. Chakudya chopatsa thanzi kwambiri ndi chabwino (zosavuta kudya masana, chakudya chamasana).

1. Ma Walnuts ali ndi zinc ndi manganese, amafunika kuti achepetse magazi.
2. Zomwe zimagwiritsidwa ntchito ndi ma amondi zimapangitsa kapamba ndi insulin kupanga.
3. Nandolo - yeretsani makhoma amitsempha yamagazi kuchokera ku cholesterol, muchepetse magazi.
4. Cedar imalimbitsa mitsempha yamagazi, amachiritsa chithokomiro cha chithokomiro.
5. Mafuta a Hazelnut amakhala ndi potaziyamu ndi calcium, zomwe zimapereka zotanuka ku mitsempha yamagazi.

Zinthu zamkaka

Zinthu zamkaka zimakhala ndi potaziyamu wofunikira, calcium, phosphorous, komanso ma protein ndi lactic acid. Chifukwa cha mabakiteriya amoyo, mkaka wowawasa umasintha matumbo a microclora ndikuwongoletsa kugaya zinthu zonse. Kuchuluka kwa zinthu zamkaka ndi 200-400 ml patsiku. Izi zikuphatikiza:

• mkaka
• yogati
• mkaka wowotchera,
• kefir
• tchizi chamafuta ochepa ndi kanyumba tchizi casseroles,
• tchizi,
• nsabwe.

Zinthu zopangidwa ndi nyama

Mapuloteni amapanga 16-25% ya menyu. Izi zimaganizira mapuloteni amitundu ingapo.

• masamba a masamba
• nyama yanyama
• kuchokera ku nsomba
• mapuloteni ochokera ku mkaka.

Pakudya odwala matenda ashuga asankhe nyama yopendekera (makamaka yofunikira mtundu wa matenda ashuga 2, womwe umayendetsedwa ndi kunenepa kwambiri komanso kufunika koonda): nkhuku, nkhukundembo, nyama ya kalulu ndi ng'ombe. Mbale, nyama za nkhumba, masoseji samasiyidwa.

Matenda a shuga

Njira yayikulu yosankhira zakumwa za shuga ndi shuga wochepa, wabwino kwa wodwalayo.

Mungamwe chiyani odwala matenda ashuga?

• Tiyi wopanda shuga: wobiriwira, wakuda, mankhwala azitsamba.
• Zimakhala zotsekemera zouma zouma zouma zamchere
• Mumakonda chicory.
• Madzi amchere.