Mapuloteni, mafuta, chakudya, komanso CHIKWANGWANI m'zakudya za shuga

Tiyeni tiwone bwino momwe mitundu yosiyanasiyana ya michere imakhudzira shuga wamagazi mwa odwala matenda ashuga. Njira zambiri zakhazikitsidwa momwe mafuta, mapuloteni, zakudya ndi insulin, ndipo tiziwalongosola mwatsatanetsatane pansipa. Nthawi yomweyo, ndizosatheka kuneneratu pasadakhale kuchuluka kwa mankhwala enaake (mwachitsanzo, tchizi cha kanyumba) adzakulitsa shuga m'magazi ena a shuga. Izi zitha kutsimikizidwa ndi kuyesa ndi zolakwika zokha. Apa ndipoyenera kulimbikitsanso: Nthawi zambiri kuyeza shuga! Pulumutsani pamayeso am'magazi a glucose - pitani pang'onopang'ono pochiza zovuta za shuga.

Zakudya zotsatirazi zimapereka mphamvu ku thupi la munthu: mapuloteni, mafuta ndi chakudya. Chakudya chomwe chili nawo chimakhala ndi madzi ndi fiber, zomwe sizikumbidwa. Mowa nawonso umandipatsa mphamvu.

Ndizachilendo kuti chakudya chimakhala ndi mapuloteni oyera, mafuta, kapena chakudya. Monga lamulo, timadya zakudya zosakaniza. Zakudya zomanga thupi nthawi zambiri zimakhala ndi mafuta. Zakudya zamafuta ochulukirapo nthawi zambiri zimakhala ndi mapuloteni ochepa komanso mafuta.

Chifukwa chomwe anthu mwabadwa amakhala okonzeka kusankha mtundu wa matenda ashuga

Kwa zaka masauzande ambiri, miyoyo ya anthu padziko lapansi idakhala ndi miyezi yochepa ya chakudya, yomwe idasinthidwa ndi nyengo yayitali yanjala. Anthu sanatsimikizire china chilichonse kupatula kuti njala ingachitike mobwerezabwereza. Pakati pa makolo athu, iwo omwe adapanga luso lakubadwa kuti apulumuke nthawi yayitali idapulumuka ndikubereka. Zodabwitsa ndizakuti, majini omwewo masiku ano, pankhani ya kuchuluka kwa chakudya, amatipangitsa kukhala onenepa kwambiri komanso matenda a shuga.

Ngati anthu ambiri ali ndi njala masiku ano, ndani akanapulumuka kuposa wina aliyense? Yankho ndi anthu onenepa komanso anthu odwala matenda ashuga a 2. Matupi awo amatha kusunga mafuta nthawi yayitali, kuti mutha kupulumuka nyengo yozizira, yachisanu. Kuti tichite izi, popanga chisinthiko, adayamba kuchuluka kwa insulini (kusamva bwino kwa maselo kuti agwiritse ntchito insulin) komanso kufunitsitsa kosalephera kwa zakudya zamagulu, zomwe tonsefe timazidziwa.

Tsopano tikukhala mu gawo la chakudya chochuluka, ndipo majini omwe adathandizira makolo athu kupulumuka, adasanduka vuto. Kuti mupeze mtundu wamtunduwu wokhala ndi matenda ashuga a 2, muyenera kudya zakudya zopatsa mphamvu komanso zolimbitsa thupi. Kupititsa patsogolo zakudya zamagulu owonjezera popewa matenda a shuga ndicholinga chachikulu chomwe tsamba lathu limakhalapo.

Tiyeni tiwonjezere zovuta zamapuloteni, mafuta ndi chakudya pamagazi. Ngati muli ndi matenda ashuga odziwa zambiri, mutha kudziwa kuti zomwe zalembedwazo ndiziwonetsero zosemphana ndi zomwe mumalandira m'mabuku kapena kwa a endocrinologist. Nthawi yomweyo, malangizo azakudya zathu a shuga amathandiza kuchepetsa shuga wamagazi ndikuwasunga bwino. Zakudya zoyenera "zopatsa thanzi" zimathandizira mwavuto, monga momwe mudadziwonera kale.

Pokonza chimbudzi, mapuloteni, mafuta ndi chakudya m'thupi la munthu zimawonongeka mbali zake, "zomangira". Zinthuzi zimalowa m'magazi, zimanyamulidwa ndi magazi mthupi lonse ndipo zimagwiritsidwa ntchito ndi ma cell kusunga ntchito zake zofunika.

Agologolo

Mapuloteni ndi maunyolo ovuta a "zomangira" zotchedwa amino acid. Mapuloteni azakudya amadulidwa kukhala ma amino acid ndi ma enzyme. Kenako thupi limagwiritsa ntchito ma amino acid kuti apange mapuloteni akeawo. Izi sizimapanga maselo amisempha, mitsempha ndi ziwalo zamkati zokha, komanso mahomoni ndi michere yamagayidwe ofanana. Ndikofunikira kudziwa kuti amino acid amatha kusandulika kukhala glucose, koma izi zimachitika pang'onopang'ono osati moyenera.

Zakudya zambiri zomwe anthu amadya zimakhala ndi mapuloteni. Olemera kwambiri omwe amapanga mapuloteni ndi zoyera, tchizi, nyama, nkhuku ndi nsomba. Mulibe chakudya chamafuta. Zakudya izi ndizomwe zimapangira chakudya chamagulu ochepa omwe amathandiza kuchepetsa matenda a shuga. Ndi zakudya ziti zomwe zili ndi shuga komanso zomwe sizabwino. Mapuloteni amapezekanso muzomera - nyemba, mbewu za mbewu ndi mtedza. Koma zakudya izi, limodzi ndi mapuloteni, zimakhala ndi chakudya chamagulu, ndipo muyenera kusamala ndi shuga.

Momwe mapuloteni azakudya amakhudzira shuga wa magazi

Mapuloteni ndi chakudya chamafuta ndi zinthu zomwe zimapangitsa kuti magazi azikhala ndi magazi, ngakhale amazichita m'njira zosiyanasiyana. Nthawi yomweyo, mafuta omwe amadya samakhudzana ndi shuga wamagazi. Zogulitsa nyama zimakhala ndi mapuloteni pafupifupi 20%. Zina zonse kapangidwe kake ndi mafuta ndi madzi.

Kusintha kwa mapuloteni kukhala glucose m'thupi la munthu kumachitika m'chiwindi ndikuchepera kwa impso ndi matumbo. Njirayi imatchedwa gluconeogeneis. Phunzirani momwe mungazilamulire. Glucagon imayambitsa ngati shuga atatsika kwambiri kapena ngati insulini yochepa kwambiri imangokhala m'magazi. 36% mapuloteni amasinthidwa kukhala glucose. Thupi laumunthu silidziwa momwe lingasinthire glucose kukhala mapuloteni. Zomwezo ndi mafuta - simungathe kupanga mapuloteni kuchokera kwa iwo. Chifukwa chake, mapuloteni ndi gawo lofunikira kwambiri la chakudya.

Tanena pamwambapa kuti zopangidwa ndi nyama zimakhala 20% mapuloteni. Kuchulukitsa 20% ndi 36%. Zapezeka kuti pafupifupi 7.5% ya kulemera konse kwa zakudya zama protein zomwe zimasanduka shuga. Izi zimagwiritsidwa ntchito kuwerengera kuchuluka kwa insulin "yayifupi" musanadye. Ndikudya "zopatsa thanzi", mapuloteni sawaganizira pakuwerengera Mlingo wa insulin. Ndipo pachakudya chamafuta ochepa a shuga - amatchulidwa.

Kodi muyenera kudya mapuloteni angati?

Anthu omwe ali ndi gawo lolimbitsa thupi amalangizidwa kuti azidya 1-1.2 magalamu a mapuloteni pa 1 makilogalamu oyenera a thupi tsiku lililonse kuti akhale ndi minyewa yambiri. Nyama, nsomba, nkhuku ndi tchizi zimakhala ndi mapuloteni pafupifupi 20%. Mukudziwa kulemera kwanu kwama kilogalamu. Chulukitsani kuchuluka izi mwa 5 ndipo mudzazindikira kuchuluka kwa magalamu a protein omwe mungadye tsiku lililonse.

Mwachidziwikire, simuyenera kufa ndi njala pakudya kwamoto wotsika pang'ono. Ndipo ngati mukuchita masewera olimbitsa thupi mosangalatsa malinga ndi malingaliro athu, ndiye kuti mutha kukhala ndi zakudya zambiri zomanga thupi, ndipo zonsezi osavulaza kuyendetsa magazi.

Kodi zakudya zomanga thupi zabwino kwambiri ndi ziti?

Zakudya zabwino kwambiri zamafuta ochepa ndizakudya za protein zomwe sizikhala ndi ma protein. Mndandanda wawo ukuphatikizapo:

• ng'ombe, nyama yamwana wamphongo, mwanawankhosa;
• nkhuku, bakha, nkhuku;
• mazira
• nsomba zam'nyanja ndi pamtsinje;
• nkhumba yophika, carpaccio, jamon ndi zinthu zina zodula;
• masewera;
• nkhumba

Kumbukirani kuti chakudya chamafuta chimatha kuwonjezeredwa pazinthu zomwe zatchulidwa pamwambapa pokonzekera, ndipo izi ziyenera kuopedwa. Buku la America lonena za zakudya zamagulu ochepa zama shuga a shuga likuti masoseji ndiopanda mafuta pang'ono. Ha ha ha ...

Pafupifupi tchizi chonse chimakhala ndi mafuta osaposa 3% ndipo ndioyenera kudya anthu odwala matenda ashuga. Kuphatikiza pa tchizi tchizi ndi tchizi chosakira. Zakudya zomanga thupi zomwe tchizi chanu chimakhala nacho ziyenera kuganiziridwanso pokonzekera menyu, komanso kuwerengetsa Mlingo wa insulin ndi / kapena mapiritsi a shuga. Pazinthu zonse za soya - werengani zomwe zili phukusi, lingalirani zakudya zama protein ndi mapuloteni.

Zakudya zamapuloteni ndi kulephera kwa impso

Pali chikhulupiriro chofala pakati pa endocrinologists ndi odwala omwe ali ndi matenda ashuga kuti mapuloteni azakudya ndi owopsa kuposa shuga chifukwa amathandizira kukula kwa kulephera kwa impso. Awa ndi lingaliro lolakwika lomwe limawononga miyoyo ya anthu odwala matenda ashuga. Kuchuluka kwa mapuloteni ambiri sikuwononga impso kwa odwala omwe ali ndi matenda ashuga, ngati magazi a shuga amasungidwa bwino. M'malo mwake, kulephera kwa impso kumayambitsa shuga yayikulu magazi. Koma madokotala amakonda "kulemba" izi pamapuloteni azakudya.

Kodi ndiumboni uti womwe ukugwirizana ndi izi:

• Pali malo ku USA omwe amakhazikika pakuweta ng'ombe. Kumeneko, anthu amadya ng'ombe katatu patsiku. M'mayiko ena, ng'ombe ndiokwera mtengo kwambiri ndipo samadyedwa kumeneko. Komanso, kufala kwa impso kulephera kuli chimodzimodzi.
• Anthu azamasamba amakhala ndi vuto la impso nthawi zambiri monga ogula azinyama.
• Tinachita kafukufuku wa nthawi yayitali wa anthu omwe adapereka imodzi mwa impso zawo kuti apulumutse moyo wa wokondedwa. Madotolo adati kupendekera kudya imodzi mwa izo, pomwe inayo sikunatero. Zaka zingapo pambuyo pake, kuchepa kwa impso lotsala kunali komweko kwa onse.

Zonsezi pamwambapa zimagwira ntchito kwa odwala matenda ashuga, omwe impso zake zikugwirabe ntchito mwachizolowezi kapena kuwonongeka kwa impso ndikungoyamba kumene. Unikani magawo a kulephera kwa impso. Popewa kulephera kwa impso, yang'ananibe kukhalabe ndi shuga wabwinobwino wokhala ndi chakudya chochepa kwambiri. Ngati kulephera kwa impso kuli pa siteji ya 3-B kapena kupitilira pamenepo, ndiye kuti tachedwa kwambiri kuthandizidwa ndimatenda ochepetsa mphamvu ya zakudya, ndipo kudya mapuloteni kuyenera kukhala kochepa.

Mafuta

Mafuta odyetsa, makamaka mafuta azinyama, amadzudzulidwa chifukwa:

• chifukwa kunenepa;
• onjezerani cholesterol yamagazi;
• khalani ndi vuto la mtima komanso sitiroko.

M'malo mwake, zonsezi ndi gulu lalikulu la anthu wamba madokotala ndi akatswiri azakudya. Kufalikira kwa kufalikira kumeneku, komwe kunayamba mu 1940s, kwadzetsa mliri wa kunenepa kwambiri komanso matenda a shuga 2. Malangizo oyenera ndikuti asadye zopitilira 35% zamafuta m'mafuta. Ndikovuta kwambiri kuti musapitirire kuchuluka kwa zinthuzo.

Malingaliro aboma a US Department of Health pankhani yoletsa zamafuta muchakudya kwadzetsa chinyengo chenicheni pakati pa ogula. Zinthu zamkaka zamafuta ochepa, margarine ndi mayonesi ndizofunikira kwambiri. M'malo mwake, choyambitsa chenicheni cha mavuto omwe atchulidwa pamwambapa ndi chakudya chamafuta. Makamaka mafuta opaka bwino, ogwiritsira ntchito omwe thupi laumunthu silimasinthidwa.

Chifukwa chiyani ndikofunikira kudya mafuta

Mafuta okometsedwa amawagwera kukhala mafuta acids pakukumba. Thupi limatha kuwagwiritsa ntchito munjira zosiyanasiyana:

• monga gwero lamphamvu;
• ngati chida chomanga maselo awo;
• khazikikani pambali.

Mafuta okhudzana ndi mdani si mdani wathu, zomwe akatswiri azakudya ndi madokotala anganene pa izi. Kudya mafuta achilengedwe ndizofunikira kwambiri kuti munthu apulumuke. Pali mafuta acids ofunikira omwe thupi liribe kwina kulikonse komwe lingatenge, kupatula ku zakudya zamafuta. Mukapanda kudya kwa nthawi yayitali, ndiye kuti mudzafa.

Mafuta abwino ndi cholesterol yamagazi

Anthu odwala matenda ashuga kuposa anthu athanzi labwino amadwala atherosclerosis, matenda a mtima komanso stroko. Odwala omwe ali ndi matenda a shuga, mbiri ya cholesterol nthawi zambiri imakhala yoipa kuposa ya anthu athanzi amodzimodzi. Kwanenedwa kuti mafuta odya ndi omwe amayambitsa vuto. Awa ndi malingaliro olakwika, koma, mwatsoka, adatha kuzika mizu kwambiri. Nthawi inayake, anthu ambiri amakhulupirira kuti anali mafuta azakudya omwe amayambitsa zovuta za matenda ashuga.

M'malo mwake, mavuto a cholesterol yamagazi mwa anthu omwe ali ndi matenda ashuga, monga anthu omwe ali ndi shuga wabwinobwino, samasiyana konse ndi mafuta omwe amadya. Ambiri mwa anthu odwala matenda ashuga amadya pafupifupi chakudya chosakhazikika, chifukwa amaphunzitsidwa kuopa mafuta. M'malo mwake, mbiri yoyipa ya cholesterol imayambitsidwa ndi shuga wambiri, i.e. shuga yemwe samayendetsedwa.

Tiyeni tiwone ubale womwe ulipo pakati pa kudya mafuta ndi mafuta m'thupi. Anthu omwe akufuna kutsitsa cholesterol yamagazi awo mwanjira zawo amalimbikitsidwa kuti azidya chakudya chamafuta ambiri. Madokotala amalangizira kuchepetsa kudya nyama, ndipo ngati mumadya nyama ndiye kuti mafuta ochepa okha. Ngakhale kukhazikika kwa malingaliro awa, zotsatira za kuyesedwa kwa magazi ka cholesterol “choyipa” mwa odwala pazifukwa zina akupitilirabe kuwonongeka ...

Pali zofalitsa zambiri zowonjezera zowonjezera zomwe chakudya chamafuta ambiri, pafupifupi mitundu yonse yazipatso, sichili ndi thanzi komanso zotetezeka monga momwe mumaganizira kale. Zatsimikiziridwa kuti zakudya zamafuta zimachulukitsa thupi, zimapangitsa mbiri ya cholesterol ndikuchulukitsa chiopsezo cha matenda amtima. Izi zimagwiranso ntchito kwa "zovuta" zopatsa mphamvu zopezeka mu zipatso ndi phala.

Ulimi unayamba kupitanso zaka zopitilira 10 zapitazo. Izi zisanachitike, makolo athu akale anali osaka ndi osaka. Ankadya nyama, nsomba, nkhuku, abuluzi pang'ono ndi tizilombo. Zonsezi ndizakudya zomwe zimakhala ndi mapuloteni komanso mafuta achilengedwe. Zipatso zimatha kudyedwa kwa miyezi ingapo pachaka, ndipo uchi unali chinthu chosowa kwambiri.

Mapeto ake akuti chiphunzitso cha "mbiri yakale" ndikuti thupi laumunthu silidapangidwe mwachilengedwe kuti lizidya michere yambiri. Ndipo zakudya zamakono zamafuta abwino ndi tsoka lalikulu kwa iye. Mutha kuthamangitsa kwa nthawi yayitali chifukwa chiyani zili choncho, koma ndibwino kungoyang'ana. Chikhulupiriro chopanda pake ndichakuti chimalephera kuchitapo kanthu, mukuvomereza?

Momwe mungayang'anire? Zosavuta kwambiri - malinga ndi zotsatira za muyeso wa shuga wokhala ndi glucometer, komanso kuyesa kwa magazi kwa labotale kwa cholesterol. Zakudya zamafuta ochepa zimapangitsa kuti shuga m'magazi a wodwala matenda ashuga achepe, ndipo zimatheka kuti azisungika mokhazikika, monga momwe zimakhalira ndi anthu athanzi. Pazotsatira zoyeserera zamagazi, muwona kuti cholesterol "yoyipa" imachepa, ndipo "yabwino" (yoteteza) imadzuka. Kuwongolera mbiri ya cholesterol kumathandizanso kukhazikitsa malingaliro athu pakumwa mafuta achilengedwe athanzi.

Mafuta ndi triglycerides m'mwazi

Mu thupi la munthu mumakhala "mafuta" ozungulira. Amalowa m'magazi kuchokera ku chakudya kapena m'malo ogulitsira, kenako amagwiritsidwa ntchito kapena kusungidwa. M'magazi, mafuta amayenderera ngati triglycerides. Pali zinthu zambiri zomwe zimazindikira kuchuluka kwa triglycerides m'magazi nthawi iliyonse. Uku ndikubadwa, kulimbitsa thupi, glucose wamagazi, kuchuluka kwa kunenepa kwambiri. Mafuta omwe amapezeka samakhudzidwa kwambiri ndi kuchuluka kwa triglycerides m'magazi. Ma triglycerides ambiri amatsimikiziridwa ndi kuchuluka kwamafuta omwe adya posachedwapa.

Anthu ocheperako komanso ochepa thupi ndi omwe amakhudzidwa kwambiri ndi insulin. Nthawi zambiri amakhala ndi insulin komanso triglycerides m'magazi. Koma ngakhale m'magazi awo triglycerides amawonjezeka chakudya chikadzaza ndi chakudya.Izi ndichifukwa chakuti thupi limasokoneza shuga m'magazi, ndikusintha kukhala mafuta. Kuchulukana kunenepa kwambiri, kumachepetsa chidwi cha maselo kuti apange insulin. Mwa anthu onenepa kwambiri, ma triglycerides ambiri amakhala okwera kuposa owonda, osinthika chifukwa cha kudya.

Chifukwa chake mulingo wa triglycerides m'magazi ndi chizindikiro chofunikira:

• The triglycerides kwambiri ikamayenda m'magazi, kumalimbana kwambiri ndi insulin;
• triglycerides amathandizira kuyika kwa mafuta pazitseko zamkati zamitsempha yamagazi, i.e., chitukuko cha atherosulinosis.

Kafukufuku adachitika momwe othamanga ophunzirira adatenga nawo gawo, ndiye kuti, anthu omwe amakonda kwambiri insulin. Ochita masewerawa adalandira jakisoni wamafuta acid. Zotsatira zake, chifukwa chake, mphamvu ya insulin yolimba (kusamva bwino kwa maselo kuti agwiritse ntchito insulin) idakhalapo kwakanthawi. Mbali yolowera ndalamayo ndikuti mutha kuchepetsa kukana insulini ngati mutasintha zakudya zamafuta ochepa, muchepetse magazi anu kukhala achizolowezi, masewera olimbitsa thupi, ndikuyesera kuchepetsa thupi.

Kodi chakudya chamafuta chimapangitsa kunenepa kwambiri?

Osati mafuta, koma mafuta m'thupi motsogozedwa ndi insulin amasintha kukhala mafuta ndikuwunjikana. Njirayi ikufotokozedwa mwatsatanetsatane pambuyo pake m'nkhaniyo. Mafuta odabwitsa kwenikweni satenga nawo mbali. Amasungidwa mu minofu ya adipose pokhapokha mutamwa mafuta ambiri nawo. Mafuta onse omwe mumadya zakudya zamafuta ochepa amachedwa "kutentha" ndipo musamakulitse thupi. Kuopa kupeza mafuta kuchokera ku mafuta ndizofanana ndi kuwopa kutembenukira buluu chifukwa chodya biringanya.

Zakudya zomanga thupi

Zakudya zomanga thupi ndi gawo loopsa kwambiri la chakudya kwa odwala matenda ashuga. M'mayiko otukuka, zakudya zamafuta amapanga chakudya chochuluka chomwe anthu amadya. Kuyambira m'ma 1970 ku United States, kuchuluka kwa mafuta azakudya zomwe zadyeka kwatsika, ndipo kuchuluka kwa mafuta ochulukirapo kwakhala kukuchulukirachulukira. Mofananamo, mliri wa kunenepa kwambiri komanso kuchuluka kwa matenda ashuga amtundu wa 2, omwe atenga kale mkhalidwe wamatsenga adziko, ukukula.

Ngati ndinu wonenepa kwambiri kapena mtundu wa matenda ashuga 2, zikutanthauza kuti mumakonda zakudya zomwe zimakhala ndi zakudya zamafuta. Uku ndikulakalaka kwambiri, monga mowa kapena mankhwala osokoneza bongo. Mwina madokotala kapena mabuku okhala ndi mndandanda wazakudya zotchuka amalimbikitsa kuti muzidya zakudya zamafuta ochepa. Koma ndikwabwino ngati musintha mukamadya chakudya chochepa kwambiri.

Thupi limagwiritsa ntchito mafuta ngati chakudya pomanga kapena ngati mphamvu. Ndipo pokhapokha mutazidya pamodzi ndi chakudya chamafuta, ndiye kuti mafutowo amasungidwa osungidwa. Kunenepa kwambiri komanso mtundu wa matenda ashuga a 2 sikuti chifukwa cha kudya mafuta kwambiri. Zimayambitsa kuchuluka kwa zakudya zamafuta ochulukitsa. Mapeto ake, kudya mafuta opanda michere kumakhala kovuta. Ngati mungayesere, mudzakumana ndi mseru, kutentha kwadzidzidzi, kapena kutsegula m'mimba. Thupi limatha kuyima pakapita nthawi kumwa mafuta ndi mapuloteni, komanso chakudya chamafuta - sangathe.

Kodi tikufuna chakudya?

Pali mafuta othandizira pakudya, komanso ma amino acid ofunikira omwe amapezeka m'mapuloteni. Koma michere yofunika ilibe, kuphatikiza ana. Simungokhala ndi moyo wokha, komanso kumva bwino pazakudya zomwe sizikhala ndi mafuta konse. Komanso, kudya kotereku kumachepetsa kwambiri vuto la kugunda kwa mtima ndi sitiroko. Kuyesedwa kwa magazi kwa cholesterol, triglycerides, ndi zina zomwe zingayambitse ngozi. Izi zikuwonetsedwa ndi zokumana nazo za anthu akumpoto, omwe asadadze azikoloni asadadye chilichonse koma nsomba, kusindikiza nyama ndi mafuta.

Ndizowopsa kwa odwala omwe ali ndi matenda amtundu woyamba 1 komanso mtundu wa 2 kuti asamamwe mafuta okhawo opaka bwino, komanso "zovuta" zamafuta ochulukitsa omwe amakhala ndi magalamu oposa 20-30 patsiku. Chifukwa zakudya zili zonse zimapangitsa kuti shuga azikhazikika m'magazi, ndipo insulin yayikulu imafunikira kuti isasokonezeke. Tengani glucometer, yeretsani shuga pambuyo chakudya mukadzionere nokha kuti michere imapangitsa kuti idumphe, pomwe mapuloteni ndi mafuta sizichita.

Momwe thupi lamunthu limapangira chakudya

Kuchokera pamawonedwe opangidwa ndi makemikolo, ma chakudya ndi ma cell a shuga. Zakudya zomanga thupi, makamaka, ndi ma cell a glucose. Chofupikacho ndi tcheni, kutsekemera kwake kwa malonda. Maunyolo ena ndiwotalikirapo komanso ovuta. Ali ndi maulalo ambiri komanso nthambi. Izi zimatchedwa "zovuta" zopatsa mphamvu. Ngakhale zili choncho, maunyolo onse nthawi yomweyo amasweka ngakhale m'mimba, komanso mkamwa mwa munthu. Izi zimachitika mchikakamizo cha ma enzymes omwe amapezeka pamasamba. Glucose imayamba kumilowetsa m'magazi kuchokera mucous nembanemba mkamwa, chifukwa chake, shuga m'magazi amadzuka nthawi yomweyo.

Kupukusa kwa thupi m'thupi la munthu ndikuti chakudya chimagawika m'magawo ,omwe amachigwiritsira ntchito ngati magetsi kapena zida zomangira. Chomwe chimayambitsa chakudya chamagulu ochulukirapo ndi glucose. Amakhulupirira kuti zipatso, ndiwo zamasamba, ndi buledi wopanda tirigu uli ndi "chakudya chambiri." Musalole kuti malingaliro anu kudzipusitsa! M'malo mwake, zakudya izi zimakweza shuga m'magazi mwachangu komanso zamphamvu monga shuga wa patebulo kapena mbatata yosenda. Onani ndi glucometer - ndipo mudzadziwona nokha.

Maonekedwe, zophika zophika ndi mbatata siziri konse monga shuga. Komabe, pakugaya, nthawi yomweyo amasintha kukhala shuga, monga shuga woyengetsa. Zakudya zomanga thupi zopezeka mu zipatso ndi zinthu monga chimanga zimachulukitsa kuchuluka kwa shuga m'magazi komanso kudya shuga wambiri. American Diabetes Association posachedwapa inazindikira kuti mkate ndiwofanana ndi shuga m'matebulo chifukwa cha kukhudzika kwa shuga wamagazi. Koma mmalo mongoletsa anthu odwala matenda ashuga kuti asadye mkate, amaloledwa kudya shuga m'malo mwa chakudya china.

Momwe michere imawonongera mu shuga

Kodi chimachitika ndi chiani m'thupi la odwala omwe ali ndi matenda ashuga pambuyo chakudya chambiri chopatsa mphamvu? Kuti mumvetsetse izi, werengani kaye kuti biphasic insulin secretion ndi chiyani. Odwala omwe ali ndi matenda a shuga a 2, gawo loyamba la insulin limayatsidwa. Ngati gawo lachiwiri la insulin ikusungidwa, ndiye kuti patatha maola ochepa (maola 4 kapena kupitilira), shuga m'magazi mutatha kudya itha kulowa bwinobwino popanda munthu kulowererapo. Nthawi yomweyo, tsiku ndi tsiku, shuga wamagazi amakhalabe okwera kwa maola angapo chakudya chikatha. Pakadali pano, shuga amamangidwa kumapuloteni, amasokoneza magwiridwe antchito amthupi osiyanasiyana, komanso zovuta za shuga zimayamba.

Odwala a shuga a Type 1 amawerengetsa kuchuluka kwa insulin "yayifupi" kapena "ultrashort" asanadye, zomwe zimafunika kuphimba zakudya zomwe amadya. Mafuta ochulukirapo omwe mumakonzekera kudya, mumapeza insulin yambiri. Mulingo wamphamvu kwambiri wa insulini, kumakhalanso mavuto. Zovuta izi komanso njira yothanirana ndi izi zafotokozedwa mwatsatanetsatane mu nkhani ya "Momwe mungapangire shuga pamagazi a insulin". Ichi ndi chimodzi mwazinthu zofunika kwambiri patsamba lathu la odwala omwe ali ndi mitundu yonse ya matenda a shuga.

Zipatso zimakhala ndi mafuta othamanga kwambiri pamiyeso yambiri. Amakhala ndi vuto la shuga m'magazi, monga tafotokozera pamwambapa, chifukwa chake amatsutsana ndi shuga. Pewani zipatso! Ubwino womwe ungakhale nawo ndiwotsika kambiri kuposa zovulaza zomwe zimayambitsa thupi la odwala matenda ashuga. Zipatso zina sizikhala ndi glucose, koma fructose kapena maltose. Izi ndi mitundu ina ya shuga. Amamezedwa pang'onopang'ono kuposa glucose, komanso amakulitsa shuga m'magazi momwemonso.

M'mabuku odziwika bwino azakudya, amakonda kulemba kuti zopatsa mphamvu zam'magazi "ndizosavuta" komanso "zovuta". Pazakudya monga buledi wathunthu wazakudya, amalemba kuti zimapangidwa ndi zovuta zamakanizo ndipo ndizothandiza kwa odwala matenda ashuga. M'malo mwake, zonsezi ndi zopanda pake. Zakudya zomanga thupi zowonjezera zimachulukitsa shuga wamagazi mwachangu komanso zamphamvu ngati chakudya chambiri. Izi zimatsimikiziridwa mosavuta ndi kuyeza shuga wamagazi ndi glucometer mwa wodwala matenda ashuga atatha kudya pakadutsa mphindi 15. Sinthani ku chakudya chochepa chamafuta ndipo shuga m'magazi anu acheperachepera, ndipo mavuto a shuga adzachepa.

Momwe chakudya zimasinthira kukhala mafuta mothandizidwa ndi insulin

Mafuta oyambira omwe amapezeka mthupi ndi zakudya zamafuta. Choyamba, amadzikhazikitsa mu shuga, womwe umalowetsedwa m'magazi. Mothandizidwa ndi insulin, shuga amasintha kukhala mafuta, omwe amaikidwa m'maselo a mafuta. Insulin ndiye mahomoni akuluakulu omwe amachititsa kuti kunenepa kwambiri.

Tiyerekeze kuti mwadya mbale ya pasitala. Ganizirani zomwe zimachitika pamenepa mu thupi la anthu athanzi komanso odwala matendawa a 2. Mwazi wamagazi umadumpha mwachangu, ndipo kuchuluka kwa insulini m'magazi kumawonekanso "kuthetsa" shuga. Glucose pang'ono kuchokera m'magazi "adzatha" nthawi yomweyo, ndiye kuti, adzagwiritsidwa ntchito ngati mphamvu. Gawo lina - lidzayikidwa mu glycogen mu chiwindi ndi minofu. Koma akasinja osungira glycogen ndi ochepa.

Pofuna kuti magawo azikhala ndi shuga komanso magazi otsika kuti akhale abwinobwino, thupi limasintha kukhala mafuta pansi pa insulin. Awa ndi mafuta omwewo omwe amawayika minofu ya adipose ndipo amatsogolera kunenepa kwambiri. Mafuta omwe mumadya amachedwa pokhapokha mukamadya ndi chakudya chambiri - ndi mkate, mbatata, ndi zina zambiri.

Ngati ndinu wonenepa kwambiri, izi zikutanthauza kuti insulini imakana, i.e., kuchepa kwamtundu wa insulin. Kasitomala amayenera kutulutsa insulini yambiri kuti athe kulipirira. Zotsatira zake, shuga ochulukirapo amasintha kukhala wamafuta, kunenepa kwambiri, komanso kumva kwa insulin kumacheperanso. Uku ndi kuzungulira koyipa komwe kumathera pakulimbana ndi mtima kapena matenda a shuga. Mutha kuthyolako ndi zakudya zamagulu ochepa komanso kuchita masewera olimbitsa thupi, monga tafotokozera m'nkhaniyi "Kukana insulini komanso chithandizo chake."

Tiyeni tiwone zomwe zimachitika ngati mutadya chidutswa cha nyama yokoma yamafuta m'malo mwa pasitala. Monga tafotokozera pamwambapa, thupi limatha kusintha mapuloteni kukhala glucose. Koma izi zimachitika pang'onopang'ono patadutsa maola angapo. Chifukwa chake, gawo lachiwiri la insulin katulutsidwe kapena jakisoni wa "ifupi "wa insulin musanadye chakudya kungapewe kuchuluka kwa shuga wamagazi mukatha kudya. Kumbukiraninso kuti mafuta osinthika sasintha kukhala glucose ndipo samachulukitsa shuga wamagazi konse. Ngakhale mutadya mafuta ochulukirapo, kufunikira kwa insulini kuchokera ku izi sikukula.

Ngati mumadya zakudya zamapuloteni, thupi lidzasintha gawo la protein kukhala glucose. Komabe, shuga uyu azikhala wocheperako, osapitirira 7.5% ya nyama yomwe amadya. Insulin yochepa kwambiri ndiyofunikira kulipirira izi. Insulin yaying'ono imatanthawuza kuti kukulitsa kunenepa kumatha.

Zakudya zomanga thupi zomwe zimatha kudyedwa ndi shuga

Mu matenda ashuga, zakudya zamagulu azakudya sayenera kugawidwa kukhala "zosavuta" komanso "zovuta", koma kukhala "othamanga" komanso "wodekha". Timakana mafuta othamanga kwambiri. Nthawi yomweyo, chakudya chochepa ”cha kolobocha chimaloledwa. Monga lamulo, amapezeka mumasamba, omwe amakhala ndi masamba abwino, mphukira, kudula, ndipo sitidya zipatso. Zitsanzo ndi mitundu yonse ya kabichi ndi nyemba zobiriwira. Onani mndandanda wazakudya chololedwa chokhala ndi chakudya chamagulu ochepa. Masamba ndi mtedza zinaphatikizidwa muzakudya zamagulu ochepa zamatenda a shuga chifukwa zimakhala ndi mavitamini athanzi, mavitamini, michere ndi fiber. Mukadzawadya mochepa, amawonjezera shuga m'magazi.

Zakudya zotsatirazi zimatengedwa ngati magalamu 6 a chakudya pamagulu a shuga a shuga ochepa:

• 1 chikho cha saladi yaiwisi masamba kuchokera mndandanda walola;
• ⅔ makapu a masamba athunthu kuchokera mndandanda wazololedwa, wotentha;
• ½ chikho chosankhidwa kapena masamba osankhidwa pamndandanda wololedwa, wowotcha kutentha;
• Makapu a masamba abwino kuchokera ku masamba omwewo;
• 120 g ya mbewu za mpendadzuwa;
• 70 g ma hazelnuts.

Masamba osankhidwa kapena odulidwa amakhala ophatikizika kuposa masamba onse. Chifukwa chake, kuchuluka kofanana kwa chakudya cham'magazi kumakhala kochepa. A puree ya masamba ndiyophatikizika kwambiri. Zigawo zomwe zili pamwambazi zimaganiziranso kukonzanso komwe mkaka ukayamba kukuta umasanduka shuga. Pambuyo pakuthira kutentha, chakudya chamafuta chimasungidwa mofulumira.

Ngakhale zakudya zokhala ndi zopatsa mphamvu za "pang'onopang'ono" ziyenera kudyedwa mosamala, osadya kwambiri kuti asagwere malo odyera aku China. Mavuto azakudya zamagulu m'thupi la odwala matenda ashuga akufotokozedwa mwatsatanetsatane m'nkhaniyi "Momwe mungapangire shuga ya magazi ndimatenda a insulin". Ichi ndi chimodzi mwamalemba athu ofunikira ngati mukufuna kuwongolera matenda anu a shuga.

Ngati mafuta oopsa ndi oopsa kwa odwala matenda ashuga, bwanji osawasiya kwathunthu? Chifukwa chiyani kuphatikiza masamba mu chakudya chamafuta ochepa kuti muchepetse matenda ashuga? Bwanji osalandira mavitamini onse ofunikira ku othandizira? Chifukwa zikuwoneka kuti asayansi sanapeze mavitamini onse. Mwina masamba ali ndi mavitamini ofunikira omwe sitikudziwa. Mulimonsemo, ulusi umakhala wabwino m'matumbo anu. Zonsezi pamwambapa siziri chifukwa chodya zipatso, masamba okoma kapena zakudya zina zoletsedwa. Amavulaza kwambiri matenda ashuga.

CHIKWANGWANI cha Zakudya za Matenda A shuga

CHIKWANGWANI ndi dzina lodziwika bwino lazinthu zopanga chakudya zomwe thupi laumunthu silingathe kugaya. CHIKWANGWANI chimapezeka m'masamba, zipatso, ndi mbewu, koma osati pazinthu zanyama. Zina mwa mitundu yake, mwachitsanzo, pectin ndi chingamu, zimasungunuka m'madzi, ena satero. Mafuta onse osungunuka komanso osasunthika amasokoneza chakudya kudzera m'matumbo. Mitundu ina yamafuta osakwanira - mwachitsanzo, psyllium, yemwe amatchedwanso nthochi - amagwiritsidwa ntchito ngati chobowolezera kudzimbidwa.

Magulu a insoluble fiber ndiwo masamba ambiri a saladi. CHIKWANGWANI chamadzimadzi chimapezeka m'miyendo (nyemba, nandolo, ndi zina), komanso zipatso zina. Izi, makamaka, pectin mu kapu ya maapulo. Kwa odwala matenda ashuga, musayese kutsitsa shuga kapena magazi anu ndi mafuta. Inde, mkate wa chinangwa samachulukitsa shuga kwambiri ngati ufa wopanda ufa. Komabe, zimayambitsanso kufalikira msanga komanso kwamphamvu kwa shuga. Izi ndizosavomerezeka ngati tikufuna kuwongolera matenda ashuga mosamala. Zakudya zoletsedwa kuchokera kuzakudya zamafuta ochepa zimakhala zowononga kwambiri m'matenda a shuga, ngakhale mutawonjezera mafuta.

Kafukufuku wachitika komwe kwawonetsa kuti kuwonjezeka kwa fiber mu chakudya kumapangitsa mbiri ya cholesterol yamagazi. Komabe, pambuyo pake zidapezeka kuti maphunziro awa anali okondera, ndiye kuti, olemba awo adachita zonse pasadakhale kuti apeze zotsatira zabwino. Kafukufuku waposachedwa akuwonetsa kuti CHIKWANGWANI CHAKUDYA CHAKUDYA KABWINO KWAMBIRI KWA mafuta a cholesterol. Zakudya zamafuta ochepa zimathandizadi kuti muthane ndi shuga, komanso kusintha magazi pazotsatira za mtima wanu, kuphatikizapo cholesterol.

Tikukulimbikitsani kuti muzichiza zakudya “zopatsa thanzi” ndi “matenda ashuga” okhala ndi chinangwa, kuphatikizapo oat. Monga lamulo, pazogulitsa zotere pamakhala kuchuluka kwakukulu kwa ufa wa chimanga, ndichifukwa chake amayamba kulumpha mwachangu m'magazi a magazi atatha kudya. Ngati mwayesa kuyesa zakudya izi, choyamba idyani pang'ono ndikuyezera shuga anu mphindi 15 mutatha kudya. Mwambiri, zimapezeka kuti mankhwalawo sakuyenera inu, chifukwa amawonjezera shuga kwambiri. Zinthu zamafuta zomwe zimakhala ndi ufa wocheperako ndipo ndizoyenereradi kwa odwala matenda ashuga sizingagulidwe konse kumayiko olankhula Russia.

Kudya kwambiri kwa fiber kumapangitsa kuti pachimake, kutseguka, ndipo nthawi zina kutsegula m'mimba. Zimayambitsanso kuchuluka kwa shuga m'magazi chifukwa cha "malo odyera achi China," kuti mumve zambiri onani nkhani yofotokoza kuti "Chifukwa chiyani kulumpha m'magazi a shuga pamakudya ochepa a carb ikhoza kupitilira komanso momwe ingakonzekere." CHIKWANGWANI, monga chakudya chamafuta, sichofunikira kwenikweni kuti mukhale ndi moyo wathanzi. A Eskimos ndi anthu ena akumpoto amakhala kwathunthu, akudya chakudya chanyama chokha, chomwe chili ndi mapuloteni komanso mafuta. Amakhala ndi thanzi labwino kwambiri, osakhala ndi matenda a shuga kapena matenda a mtima.

Mankhwala osokoneza bongo komanso mankhwala ake

Anthu ambiri omwe ali ndi kunenepa kwambiri komanso / kapena odwala matenda ashuga a 2 akuvutika ndi chilakolako chokwanira chamafuta. Akakhala ndi vuto la kususuka kosalamulirika, amadya zakudya zamafuta ochulukitsa modabwitsa. Vutoli limabadwa mwachibadwa. Iyenera kuzindikiridwa ndikuwongoleredwa, monga mowa ndi chizolowezi cha mankhwala osokoneza bongo zimayendetsedwa. Onani nkhani ya momwe Mungagwiritsire Ntchito Mankhwala A Shuga Kuthanso Chidwi Chanu. Mulimonsemo, chakudya chochepa chamafuta ndicho chisankho choyamba chodalira chakudya.

Chinsinsi cha kayendetsedwe kabwino ka shuga ya shuga ndikudya zakudya zomwezo komanso mapuloteni tsiku lililonse chakudya cham'mawa, chakudya chamadzulo, komanso chakudya chamadzulo. Kuti muchite izi, muyenera kuphunzira momwe mungapangire menyu wazakudya zamafuta ochepa. Ndikothekanso komanso kofunikira kuphika zakudya zosiyanasiyana, kusinthanitsa zinthu kuchokera mndandanda wa zololedwa, ngati zochuluka za chakudya ndi mapuloteni m'magawo omwe adakali omwewo. Potere, mapiritsi a insulin ndi / kapena mapiritsi a shuga amakhalanso omwewo ndipo shuga wamagazi azikhala okhazikika pamlingo womwewo.