Mtundu wachiwiri wa matenda ashuga

Nkhaniyi ikufotokoza zosankha zamitundu yachiwiri za matenda ashuga:

• zakudya zoyenera;
• Zakudya zamafuta ochepa.

Pendani zomwe zalembedwazi, yerekezerani zakudya ndikudzipangira nokha momwe mungadyere kuthana ndi matenda a shuga.

Zakudya za makolo anu omwe ali ndi matenda amtundu wa 2 "ndizabwino kwambiri" ndipo ndi zakudya zomwe endocrinologists akupitiliza kulimbikitsa odwala awo. Lingaliro lake lalikulu ndikuchepetsa kuchuluka kwa zopatsa mphamvu. Zotsatira zake, wodwala matenda ashuga amatha kuchepetsa thupi, ndipo shuga wake wamagazi amayambiranso kuchita bwino. Zachidziwikire, ngati wodwalayo ali ndi mphamvu zokwanira kungokhala ndi njala, ndiye kuti matenda ashuga a 2 adzadutsa popanda kufufuza, palibe amene angatsutsane ndi izi.

Kodi zakudya zothandiza za matenda ashuga a mtundu wa 2. Ndi chiyani mu nkhani yathu.

Vuto ndiloti pochita, zakudya “zokhala ndi njala” za matenda ashuga 2 sizigwira ntchito, ndiye kuti, sizimalola kuchepetsa shuga m'magazi kuti zizikhala bwino. Ngati muli ndi matenda ashuga, ndiye kuti mwina mwawona kale izi. Cholinga chake ndikuti odwala samatsata malangizo anzeru omwe madokotala amawagawira. Anthu safuna kupirira zowawa za njala, ngakhale kupweteka chifukwa cha kufa ndi matenda ashuga.

Zakudya zochepa zama calorie a matenda ashuga a mtundu wa 2 sizithandiza kwambiri - onse endocrinologists ndi akuluakulu azachipatala amadziwa izi, kuphatikiza Nduna ya Zaumoyo. Komabe, madokotala amapitilizabe “kulalika”, chifukwa alembedwa m'malangizo awo. Ndipo munkhani yankhaniyi takhazikitsa mfundo zoyambirira za zakudyazi.

Koma kuti muchepetse shuga m'magazi anu kuti akhale abwinobwino, mumafunikira chakudya chamagulu osiyanasiyana. Timalimbikitsa kudya zakudya zamagulu ochepa chifukwa cha matenda a shuga a mtundu woyamba 1. Chimakupatsani mwayi wokhala ndi shuga wochepa wamagazi, monga anthu athanzi opanda shuga. Ndipo koposa zonse - ndizosangalatsa komanso chokoma, osati 'njala'. Phunzirani mosamala nkhaniyi, ulalo womwe mumawona pamwamba. Izi ndiye zinthu zazikuluzikulu patsamba lathu. Pansi pazomwe mukuwerenga pano, tiyerekeza chakudya chamafuta ochepa ndi zakudya zamafuta ochepa.

Simufunikanso kutenga mawu athu kuti tikwaniritse malonjezo abwino. Yesani zakudya zotsika kwambiri zamatenda a shuga a 2 masiku atatu. Kuchokera pamenepa, mulimonsemo, simudzataya chilichonse. Pimani shuga wanu wamagazi pafupipafupi ndi mita yamagazi. Onetsetsani kuti mita yanu ndi yolondola poyamba. Choyamba, shuga m'magazi ndikukhala ndi thanzi lanu amakudziwitsani mwachangu zakudya zomwe zimachiritsa matenda ashuga komanso zomwe sizichiritsa.

Lembani zolinga ziwiri za matenda ashuga

Kudya kwa matenda a shuga a 2 sikuti sikungokhala kwakanthawi ayi, koma kachitidwe ka thanzi lanu moyo wanu wonse. Amakhulupirira kuti kudya kosinthika kwa matenda ashuga amtundu 1 kumakupatsani mwayi wodya ngati anthu athanzi, ndiye kuti, osachepetsa kuchuluka kwa kalori. Chachikulu ndikuphunzira momwe mungawerengere moyenera mulingo wa insulin musanadye. Koma ndi matenda amtundu wa 2 shuga, zakudya “zosasangalatsa” zoterezi zimatsutsana. Zakudya zilizonse zomwe mungasankhe, muyenera kuzisamalira. Iyi ndi njira yokhayo yopewera zovuta za matenda ashuga.

Kuyerekeza kashiamu wotsika kwambiri komanso zakudya zochepa zamagulu a shuga a 2

Odwala ambiri omwe ali ndi matenda a shuga a 2 ali onenepa kwambiri. Chifukwa chake, kupatsa thanzi kuyenera kukhala kochepa pama calories, kotero kuti kulemera kwa thupi kumatsika pang'onopang'ono mpaka kufika pa chandamale, kenako nkukhalapo. Cholinga china chofunikira cha zakudya za matenda a shuga a 2 ndiku kupewa shuga m'magazi mutadya (postprandial hyperglycemia).

Ngati munthu wodwala matenda ashuga atha kuchepetsa thupi, ndiye kuti si shuga wokha, komanso kuchuluka kwa cholesterol ya magazi kumakhala koyenera, ndipo kuthamanga kwa magazi nako kumachepera. Kuzindikira kwa minofu pakuchitika kwa insulin kumawonjezera, i.e., insulin kukana kumachepa. Nthawi yomweyo, zolinga zaadyedwe a matenda ashuga a 2 zitha kukhala zosiyana. Ngati wodwalayo akuchulukirachulukira, ndiye kuti thupi lakukhazikika limayesedwa kuti ndi labwino.

Mfundo zochizira matenda amtundu wa 2 shuga

Ngati mukufunika kuchepetsa thupi, ndiye kuti madokotala amalimbikitsa kuti muchepetse calorie kudya. Monga lamulo, kuchuluka kwa mphamvu ya chakudya chatsiku ndi tsiku komwe kumayenera kutsitsidwa ndi 500-1000 kcal. Nthawi yomweyo, amayi ayenera kudya osachepera 1200 kcal patsiku, kwa amuna - 1500 kcal patsiku. Kusala kwamtundu wa 2 shuga sikulimbikitsidwa. Kuchepetsa thupi mwachangu sikofunika. Kutalika kwake kokwanira mpaka 0,5 kg pa sabata.

Pambuyo pakudya miyezi 6 mpaka 6, adokotala, limodzi ndi odwala matenda ashuga, amafunika kuwunika zotsatira za mankhwalawo, kenako asankhe momwe angachitire. Wodwala amatha kuganizira kwambiri kuti akhalebe ndi thupi labwino. Ndipo ngati mukufunikirabe kuchepa thupi, ndiye kuti cholinga ichi chiyenera kupangidwa. Mulimonsemo, malingaliro omwe adaperekedwa kale ayenera kuwunikiridwa. Zikhala kuti zoletsa zina zofunika kudya zimayenera kulimbikitsidwa, ndipo wodwalayo amatha kudya zakudya zina zambiri.

Pali malangizo oyendetsedwa a kakhalori wovomerezeka pa kadyedwe 2 a shuga. Amanenanso zomwe mulingo woyenera wa michere yoyenera kukhala. Izi zapangidwira akatswiri. Ntchito ya akatswiri ndikuyipereka kwa anthu odwala matenda ashuga mu njira yolimbikitsira momveka bwino komanso m'njira yomveka.

Ngati ndi kotheka, ndikofunikira kuti wodwala yemwe ali ndi matenda a shuga a 2 adye kangapo patsiku 5-6 patsiku m'magawo ang'onoang'ono. Zakudya izi zimakhala ndi zabwino zake. Kumverera kwa njala komwe kumachitika chifukwa cha kuchepa kwa zopatsa mphamvu za zakudya kumachepetsedwa. Mwazi wamagazi mukatha kudya umasungidwa pafupipafupi. Wodwala akalandira mapiritsi a insulin kapena kuchepetsa shuga, ndiye kuti sakhala ndi hypoglycemia. Pa nthawi yomweyo, matenda a shuga amatha kufikiridwa ndi zakudya zitatu patsiku. Kangati patsiku kudya - kudziwa, choyamba, zizolowezi ndi moyo wa odwala matenda ashuga.

Ngati munthu ali ndi matenda ashuga a 2, koma alibe kulemera kwambiri kwa thupi (vuto losowa!), Ndiye kuti kudya calorie sikungakhale kochepa. Nthawi yomweyo, tikulimbikitsidwa kutsatira njira zomwe zimathandizira kukhala ndi shuga wabwinobwino tikatha kudya. Uku ndiko kudya kosakhazikika nthawi 5-6 patsiku, komanso kukana mafuta osavuta.

Odwala onse omwe ali ndi matenda a shuga a 2, mosasamala za kulemera kwa thupi ndi chithandizo chomwe amalandira, amalangizidwa kuti aziphatikiza muzakudya zawo:

• mafuta ophikira masamba pang'ono;
• nsomba ndi nsomba zam'nyanja;
• magwero a fiber - masamba, zitsamba, mkate wa Wholemeal.

Kuwerengera kwa mapuloteni, mafuta ndi chakudya chamagulu m'zakudya

Zakudya zoyenera za matenda a shuga a 2 zikugwirizana ndi kuchuluka kwa zakudya zotsatirazi:

• mafuta (makamaka masamba) - osapitirira 30%;
• chakudya (makamaka zovuta, i.e. nyenyezi) - 50-55%;
• mapuloteni (nyama ndi ndiwo zamasamba) - 15-20%.

Mafuta okhathamiritsa sayenera kupitirira 7% ya mphamvu yonse yazakudya za tsiku ndi tsiku. Awa ndi mafuta, omwe amapezeka makamaka pazinthu zanyama. Ndikulimbikitsidwa kuti muchepetse kugwiritsa ntchito mafuta a trans-unsaturated (trans-fat acids). Awa ndi mafuta a masamba opangidwa ndiukadaulo, pamaziko omwe mararini, confectionery, msuzi wopangidwa kale, etc. amapangidwa.

Kuyandikira kuchuluka kwa chakudya, mapuloteni ndi mafuta m'zakudya za tsiku ndi tsiku za mtundu wa 2 matenda a shuga atatha 2000 kusinthidwa. Kafukufuku mu 2004 ndi 2010 adawonetsa mwayi wazakudya zamafuta ochepa kwa odwala onenepa kwambiri komanso kuchipatala. Komabe, zotsatira zake pa kuchepa thupi komanso kusintha kwa cholesterol m'magazi zinatha pambuyo pa zaka 1-2. Sizikutsimikiziridwa kuti zakudya zotsika mu chakudya chamafuta (mpaka magalamu 130 patsiku) ndizotetezeka kwa nthawi yayitali. Chifukwa chake, zakudya zotere sizikulimbikitsidwa pakali pano.

Amakhulupirira kuti limodzi ndi zoletsa zamafuta m'zakudya, kuperewera kwa michere (fiber), mavitamini ndi ma antioxidants omwe amapezeka muzakudya zamafuta omwe ali ndi chakudya chamagulu amawonekera. Zakudya zama carb ochepa zimadziwika kuti zimapangitsa kuti magazi achulukane komanso mafuta a triglycerides. Koma pakadali pano palibe malingaliro omwe amavomerezedwa pazomwe amakhudza kuchuluka kwa matenda amtima komanso kufa kwathunthu.

Zakudya zamagulu ochepa zopatsa mphamvu

Pakadali pano, pazakudya zamtundu wa 2 shuga, tikulimbikitsidwa kuti muchepetse zakudya zopatsa mphamvu, makamaka chifukwa choletsa mafuta. Zakudya zopatsa mphamvu zopatsa mphamvu zamafuta ambiri komanso shuga kapena shuga zimayenera kuchotsedwa pakudya za munthu wodwala matenda ashuga. Izi zikutanthauza kusiya nyama zamafuta ndi zakudya zomwe zimakhala ndimafuta ambiri. “Mndandanda wakuda” umaphatikizapo: batala, mafuta anyama, nyama yamafuta, soseji, nyama zosuta, khungu la nkhuku. Zopangira mkaka - zopanda mafuta okha. Tchizi - osapitirira 30% mafuta, tchizi tchizi - mpaka 4%. Kirimu, kirimu wowawasa, mayonesi ndi msuzi wina wokonzeka wopangidwa ndizoletsedwa.

Chidwi cha wodwala matenda ashuga chiyenera kulipidwa chifukwa chakuti zakudya zosamalidwa kwambiri zili ndi mafuta ambiri (nyama yophika, mavuvu, mbale zouma), zakudya zamzitini zokhala ndi mafuta, komanso batala ndi mafuta ophikira. Kuletsa kochepa kogwiritsa ntchito mafuta a masamba, komanso nsomba zamitundu mitundu. Chifukwa zimakhala ndi mafuta achilengedwe a polyunsaturated komanso monounsaturated. Mtedza ndi mbewu zimatha kudyedwa pang'ono.

Masamba a tebulo, uchi, misuzi ya zipatso ndi zakumwa zina zotsekemera - zimakhala ndi shuga kapena mafuta osavuta. Kugwiritsa ntchito kwawo ndikosayenera, kupatula ochepa. Chocolate, ayisikilimu, confectionery - nthawi zambiri amakhala ndi shuga ndi mafuta ambiri nthawi yomweyo. Chifukwa chake, zimakhudza kulemera kwa thupi, ndipo tikulimbikitsidwa kuti zithetsedwe.

Tikutengera za zakudya zopatsa mphamvu zopatsa mphamvu. Mapuloteni ali ndi mitundu yambiri yamafuta ochepa a nyama, nsomba ndi nkhuku, tchizi tchizi, mazira, mkaka ndi mkaka wokhala ndi mafuta okwanira mpaka 3%. Fayilo yambiri imakhala ndi buledi, pasitala kuchokera ku ufa wa english, chimanga, ndi nyemba. Pamadyedwe a matenda a shuga a 2, muyenera kudya pafupifupi theka la zakudya zonsezi kuposa kale. Zipatso zimafunikanso kuzidya pang'ono.

Masamba, zitsamba ndi bowa - amaloledwa kudya momasuka, popanda zoletsa. Amakhala ochepa ma calories komanso olemera mavitamini, mchere ndi fiber. Zakudya izi zimadzaza m'mimba, ndikupanga kumverera kwodzaza popanda zolakwika zopatsa mphamvu. Ndikofunika kuti muzidya popanda kuwonjezera mafuta, makamaka kirimu wowawasa kapena mayonesi. Mafuta ochepa azamasamba amaloledwa.

Mtundu wa 2 shuga

Magwero abwino a chakudya chamagulu a shuga a 2 ndi ndiwo zamasamba, zipatso, zakudya zonse, nyemba, mkaka. Anthu odwala matenda ashuga amalangizidwa kuti achotse shuga, uchi, misuzi yazipatso ndi zamapichesi ku zakudya zawo. Nthawi yomweyo, kuletsa zakudya zamafuta m'thupi ndikosayenera. Ngakhale zakudya zosavuta (makamaka shuga pamatebulo) zimatha kudya pang'ono, ngati zimatengedwa mukamaganizira kuchuluka kwa mapiritsi omwe amachepetsa shuga ndi / kapena insulin yomwe wodwala amalandira.

Zakudya zomanga thupi zomwe amadwala matenda ashuga zimatsimikiza kuchuluka kwa shuga m'magazi ake atatha kudya. Chifukwa chake, odwala ayenera kudziwa kuchuluka ndi chakudya chamagulu omwe amapezeka mu zinthu zina. Wodwala matenda a shuga a 2 atalandira jakisoni wa insulin, ndiye kuti ayenera kudziwa momwe angawerengere mafuta omwe amapezeka m'magawo a mkate, monga momwe odwala matenda a shuga 1 amachitira.

Mu matenda ashuga, zakudya zochepa za glycemic index amakhulupirira kuti ndi zomwe amakonda. Komabe, pochita, kukonzekera ndi kuwerengera kuchuluka kwa chakudya chamagulu mu chakudya chilichonse ndikofunikira kuti matenda a shuga asungidwe. Carbohydrate iyenera kuganiziridwanso kuti mupewe bwino kuchuluka kwa mapiritsi a insulin kapena mapiritsi ochepetsa shuga potengera izi.

Anthu okometsa matenda ashuga

Ndizovomerezeka kugwiritsa ntchito zotsekemera zopanda ma calorie. Mndandanda wawo umaphatikizapo aspartame, saccharin, acesulfame potaziyamu. Fructose simalimbikitsidwa ngati lokoma. Zimawonjezera shuga m'magazi kuposa sucrose kapena wowuma, koma zimakhudza kolesterol ndipo mwina zimawonjezera chidwi. Mutha kuphatikiza zipatso ndi ndiwo zamasamba m'zakudya zanu. Izi ndi zinthu zomwe zimakhala ndi fructose mwanjira yake yachilengedwe.

Gulu lina la okometsetsa ndi sorbitol, xylitol, isomalt (polyhydric alcohols or polyols). Amakhala ndi ma calorie ambiri, koma amakhala ndi vuto lofooka kwambiri, ndipo odwala matenda ashuga amapeza zoperewera pang'ono kuposa momwe amadya shuga “okhazikika”. Zotsatira zoyipa monga kutsekula m'mimba (m'mimba) zimadziwika ndi zotsekemera izi. Sizitsimikiziridwa kuti amathandizira shuga m'magazi kapena kuchepetsa thupi.

Nthawi zambiri, zakudya za anthu odwala matenda ashuga zimakhala ndi fructose, xylitol, kapena sorbitol. Chifukwa cha zomwe zili pamwambapa, sibwino kuphatikizira iwo zakudya zazakumwa.

Zakumwa zoledzeretsa

Kumwa mowa pazakudya zamtundu wa 2 shuga ndikuloledwa pang'ono. Kwa amuna - osaposa magawo awiri ochiritsira patsiku, kwa akazi - 1. Malo amodzi aliyense amakhala ofanana ndi 15 g ya mowa weniweni (ethanol). Mowa wotere umakhala ndi 300 g mowa, 140 g wa vinyo wouma kapena 40 g a zakumwa zambiri.

Anthu odwala matenda ashuga amatha kumwa mowa kokha ndi chiwindi chathanzi, kusowa kwa kapamba, kudalira mowa, kudwala kwambiri matenda ashuga, cholesterol yachilendo komanso triglycerides m'magazi.

Werengani nkhani yatsatanetsatane, Mowa pa Zakudya za Matenda a shuga.

Mtundu wachiwiri wa matenda ashuga: malingaliro

Zakudya zanjala 2 za matenda ashuga a 2, zomwe tafotokoza pamwambapa zomwe zikulimbikitsidwa masiku ano, ndi zinthu zabwino chabe zomwe sizingagwiritsidwe ntchito. Anthu omwe amatha kupitilirabe zakudya samakhala ndi matenda amtundu wa 2 konse. Ndipo kwa iwo omwe ali ndi vuto la metabolic komanso kunenepa kwambiri lomwe layamba pang'onopang'ono kukhala matenda ashuga, kuzunzika kwa njala yopitilira kuli koipa kuposa chiwopsezo cha zovuta za matenda ashuga komanso kufa koyambirira.

Ngati wodwala matenda ashuga ayesa kumamatira ku zakudya zochepa zopatsa mphamvu, ndiye kuti patapita nthawi amayamba kuthana ndi 99.9%.Pambuyo pake, thupi lake ndi kuchuluka kwa shuga m'magazi zimachulukanso. Izi zimayambitsa kuwonongeka kwakuthupi, zimawonjezera zovuta komanso zimachepetsa moyo. Chifukwa chake, kwa odwala omwe ali ndi matenda a shuga a mtundu wachiwiri, zakudya “zanjala” sizothandiza chabe, koma zovulaza.

Tikupangira zolemba zanu:

• Momwe mungachepetse shuga m'magazi ndikuwasunga bwino: njira yabwino;
• Insulin ndi chakudya chamafuta: chowonadi chomwe muyenera kudziwa.

Pomaliza, tikulemba "malamulo" opambana pa matenda a shuga a 2 omwe timadya:

1. Mdani wathu wamkulu ndi chakudya chamafuta. Kuphatikiza pa fiber. Dziwani kuti zakudya zamagulu ochepa zimatha bwanji? Mapuloteni ndi mafuta ndi anzathu. Mafuta omwe amapezeka mu nsomba zamafuta ndi abwenzi abwino.
2. Osawopa mafuta. Omasuka kudya nyama yokoma yamafuta, khungu la nkhuku, batala, kirimu ndi zakudya zina zabwino. Chitani kuyesedwa kwa magazi kwa cholesterol ndi triglycerides kale ndi pambuyo. Dziwone nokha kuti zikuwonetsa kuti zikuyenda bwino, osati kukuwonongeka, monga madokotala akuwopani.
3. Khalani kutali ndi mafuta achilengedwe - ndi owopsa pamtima ndi m'mitsempha yamagazi. Pewani margarine, mayonesi wa fakitale. Osamadya zilizonse zomwe zakonzedwa.
4. Mavitamini a shuga ndiothandiza kwambiri. Ndizotheka popanda iwo, koma nawo mudzamva bwino ndikukhala ndi moyo wautali.
5. Phunzirani kuphika bwino. Kuphika ndi zosangalatsa. Mudzakonza mbale zabwino komanso zabwino. Mutha kudzikondweretsa nokha, achibale ndi anzanu.
6. Osatengera upangiri uliwonse wazakudya pa chikhulupiriro. Pangani kuyeza magazi anu ndi glucometer. Onani momwe zakudya zosiyanasiyana zimagwirira ntchito m'magazi anu. Ndipo mudzadziwona nokha omwe ali olondola komanso zakudya zomwe zimapindulitsa shuga.