Momwe mungachepetse shuga m'magazi a shuga. Zomwe zimachepetsa shuga

Patsamba lino, muphunzira momwe mungachepetse shuga m'magazi 1 ndi matenda a shuga a 2, komanso kuti muchepetse kuthamanga kwa magazi anu kuti azikhala ndi zakudya zopatsa thanzi komanso zopatsa mphamvu. Ichi ndi chimodzi mwazinthu zazikulu zopezeka patsamba lathu. Zimasintha miyoyo ya anthu mamiliyoni ambiri omwe ali ndi matenda ashuga, ndipo ikhoza kusintha yanu. Chifukwa shuga wanu wamagazi akakhazikika, thanzi lanu limayenda bwino, komanso zovuta zowopsa za matenda ashuga zimatha.

Nkhaniyi idapangidwanso kwa anthu omwe alibe matenda ashuga, koma ali ndi vuto - matenda oopsa ogwirizana ndi kunenepa kwambiri kapena matenda onenepa kwambiri. Anthu omwe ali ndi chidwi ndi kupewa matenda a mtima ndi sitiroko adzaona kuti ndizothandiza kugwiritsa ntchito mndandanda wazakudya zoletsedwa pazakudya zamagulu ochepa m'gawoli komanso izi, komanso mndandanda wazakudya zomwe amalimbikitsidwa kudya kuti abwezeretse zovuta zawo.

Hypertension + kunenepa = kuwonetsedwa kwa metabolic syndrome. Ili ndi vuto la metabolic lomwe limatha kulamulidwa ndi chakudya chamafuta ochepa kuti muchepetse kuthamanga kwa magazi kukhala kwabwinobwino. Ngati kagayidwe kachakudya sikamachiritsidwa. ndiye odwala ambiri amatenga matenda a shuga a 2 pachaka. Zowona, ambiri sakhala ndi moyo kuti adzaone, chifukwa kugunda kwa mtima kapena kuwawa kumawapha ngakhale koyambirira. Ngati mukufuna kumvetsetsa chomwe chimayambitsa matenda anu oopsa kuti muthane nawo bwino, werengani nkhani ya "Insulin Resistance - Redened Cell Sensitivity to the Action of Insulin".

Takambirana mwachidule za chakudya chochepa kwambiri cha carb pochiza matenda oopsa. Tsopano tibwerere pamutu waukulu - momwe mungachepetse shuga m'magazi kuti akhale amtundu woyamba wa shuga 1.

Momwe mungachepetse shuga m'magazi a shuga ndikuwasunga bwino? Kuti muchite izi, idyani zakudya zomwe zimaloledwa kudya zakudya zamagulu ochepa, ndipo pewani zakudya zosaloledwa.

Ngati mukufuna kuthana ndi matenda anu a shuga, muyenera kusinthira ku chakudya chamafuta ochepa, chomwe chafotokozedwa mwatsatanetsatane apa. Palibe njira ina. Zakudya zachikhalidwe zomwe "zimakonda kudya" sizimalola kuti muzilamulira shuga, ngakhale mutayesetsa bwanji kudziwa kuchuluka kwa insulini ndi / kapena mapiritsi. Chakudya chopatsa thanzi ndi njira yayikulu komanso yofunikira kwambiri kwa odwala onse, ngakhale mutakhala ndi matenda ati a shuga.

Popanda chakudya chamafuta ochepa, zotsatira za chithandizo cha matenda ashuga zimadzetsa vuto lililonse, koma pomwepo zimakhala bwino, komanso, mwachangu. Mwazi wamagazi umayamba kutsikira pakapita masiku awiri awiri, ndipo izi zilidi choncho, osati lonjezo longoyesa chabe. Muyenera kuyang'anira zakudya zanu ngati mukufuna kupewa zovuta za matenda ashuga.

Chakudya chopatsa mphamvu zamafuta ochepa ochiritsira matenda a shuga amtundu 1 ndi chinthu chachikulu chomwe tsamba lathu "limalalikirapo". Mukayamba kudya malinga ndi malingaliro athu, zidzakhala zenizeni kuti mukhale ndi shuga ochepa, monga mwa anthu athanzi, ndiye kuti osaposa 5.3-6.0 mmol / l mutatha kudya. Akatswiri a Endocrinologists ku phwando komanso m'makalasi a "sukulu za shuga" akhala akufotokozera odwala matenda ashuga momwe angadye. Koma ngati amalimbikitsa zakudya “zoyenera” ndiye kuti malingaliro omwewowa siwothandiza, koma owopsa.

Njira yathu yothandizira pazakudya zochiritsira zamatumbo a metabolism nthawi zambiri zimakhala zosiyana kwenikweni ndizovomerezeka. Nkhani yabwino ndiyakuti simuyenera kutenga chilichonse pachikhulupiriro. Choyamba, onetsetsani kuti muli ndi mita ya glucose yolondola (momwe mungachitire izi). Ndipo yeretsani shuga lanu pafupipafupi, nthawi zina motsatira magazi athunthu a shuga. Ndipo mudzazindikira nthawi yomweyo zakudya zomwe zili ndi shuga komanso zopatsa thanzi. Nkhani yotsatirayi yalembanso zinthu zoletsedwa komanso zololedwa. Mukawunika mndandandandawu, mudzavomereza kuti zakudya zamafuta ochepa zimakhala zosiyanasiyana, ndizosangalatsa komanso zokhutiritsa.

Werengani nkhaniyi kuti mudziwe:

• njira yothandiza yochepetsera magazi ndi kukonza thanzi lanu;
• momwe mungalere kuopa zovuta za shuga, ndipo ngati apanga kale, muchepetse;
• ena odwala matenda ashuga ali ndi thanzi labwino kuposa anzawo omwe alibe matenda ashuga - amatero bwanji?
• Momwe mungayimitsire shuga kuti muchepetse shuga komanso kuchepetsa mwayi wa hypoglycemia.

Ndi zakudya ziti zomwe zimathandizira kuchepetsa shuga m'magazi a shuga

Dokotala mwina amakulangizani kuti muzidya "moyenera". Kutsatira malangizowa kumatanthauza kudya zakudya zamagulu ambiri monga mbatata, chimanga, zipatso, mkate wakuda, mwina munaona kale kuti izi zimabweretsa kusinthasintha kwakukulu m'magazi a magazi. Zili ngati rollercoaster. Ndipo ngati muyesera kutsitsa shuga m'magazi kuti akhale abwinobwino, ndiye kuti milandu ya hypoglycemia imachulukira. Kwa mtundu 1 komanso matenda ashuga a 2, tikulimbikitsa kuyang'ana kwambiri pazakudya zokhala ndi mapuloteni komanso mafuta abwinobwino achilengedwe, ndipo tidye zopatsa mphamvu pang'ono monga momwe tingathere. Chifukwa ndi chakudya chamagulu chakudya chomwe chimayambitsa kusinthasintha kwa shuga m'magazi. Zakudya zamafuta zochepa zomwe mumadya, ndizosavuta kubwezeretsa shuga kwazomwezo ndikusunga mwanjira imeneyi.

Tsopano ndikofunika kuwerengera nkhani "Insulin ndi Carbohydrate: Choonadi Muyenera Kudziwa."

Simuyenera kuchita kugula zakudya zilizonse zofunikira kapena mankhwala owonjezera. Ngakhale mavitamini a shuga ndi ofunikira kwambiri. Ngati muthandizidwa ndi zovuta za kagayidwe kazakudya mothandizidwa ndi mapiritsi ochepetsa shuga ndi / kapena jakisoni wa insulin, ndiye kuti mapiritsi a mankhwalawa amatsika kangapo. Mutha kutsitsa shuga wamagazi ndikuwasunga mosamala kwambiri monga momwe anthu athanzi labwino amakhalira. Ndi matenda a shuga a 2, pali mwayi waukulu kuti mutha kusiyiratu insulin.

Zofunika! Choyamba, onetsetsani kuti muli ndi mita ya glucose yolondola.

Ngati mugwiritsa ntchito glucometer "yabodza" kwambiri, ndiye kuti njira zonse zakuchiritsira sizingakhale zopanda ntchito. Muyenera kupeza glucometer yolondola zivute zitani! Werengani mavuto omwe ali ndi miyendo yomwe ili ndi matenda ashuga, mwachitsanzo, zomwe zimayambitsa matenda a shuga. Mtengo wa glucometer ndi chingwe choyesera chifukwa ndi "zinthu zazing'ono m'moyo," poyerekeza ndi zovuta zomwe zimayambitsa matenda a shuga.

Pambuyo pamasiku awiri, mudzaona kuti shuga wayandikira mofulumira. Pakatha masiku owerengeka, thanzi labwino liziwonetsa kuti muli pa njira yoyenera. Ndipo pamenepo, zovuta zovuta zimayamba kuchepa. Koma iyi ndi njira yayitali, zimatenga miyezi ndi zaka.

Kodi mungasankhe bwanji kuti musunge zakudya zamagulu ochepa? Kuti muyankhe, wothandizira wanu wabwino kwambiri ndi mita ya shuga yamagazi. Pangani shuga m'magazi kangapo patsiku - mudzionere nokha. Izi zikugwiranso ntchito kwa mitundu ina yatsopano ya matenda a shuga omwe mukufuna kuyesa. Zida zoyesera za glucometer ndi zokwera mtengo, koma ndi ndalama zochepa chabe, poyerekeza ndi mtengo wochizira zovuta.

Zakudya Zochepa za Zakudya Zopatsa Thupi ndi Matenda a shuga a Impso

Chovuta kwambiri ndi cha odwala matenda ashuga omwe amadwala matenda a impso. Amaganizira kuti kumayambiriro kwa matenda a impso a shuga, kuwonjezeka kwa impso kungalepheretsedwe ndikupangitsa shuga m'magazi kukhala ndi chakudya chochepa kwambiri. Koma ngati matenda ashuga nephropathy afika kale polekera (kuchuluka kwa kusefera kwa madzi osakwana 40 ml / min), ndiye kuti zakudya zotsika mu chakudya zimaphatikizidwa. Werengani nkhani yakuti: “Zakudya za impso ndi matenda a shuga.”

Mu Epulo 2011, kafukufuku wapadera adatha, zomwe zidatsimikizira kuti kudya zakudya zochepa zamafuta kumatha kusintha kukula kwa matenda ashuga. Inachitidwa ku Mount Sinai Medical School, New York. Mutha kudziwa zambiri apa (mu Chingerezi). Zowona, ziyenera kuwonjezeredwa kuti kuyesa uku sikunachitike pa anthu, koma mpaka pano kokha pa mbewa.

Momwe mungachepetse shuga ndi magazi ochepa

Kugwiritsa ntchito bwino matenda a shuga amtundu 1 ndi njira imodzi:

• Idyani chakudya chamagulu ochepa.
• Nthawi zambiri kuyeza shuga, kukhala masiku owerengeka a shuga, osasunga pamiyeso.
• Onetsetsani kuti mukuchita maphunziro azolimbitsa thupi, poganizira zolakwika zanu. Kuchita masewera olimbitsa thupi ndikofunikira!
• Ngati ndi kotheka, onjezani jakisoni wa insulin ndi / kapena mapiritsi a shuga pamwambapa.

Nkhani yabwino ndiyakuti kwa odwala matenda ashuga ambiri, kudya zakudya zamagulu ochepa okha kumakhala kokwanira kuti athandizidwe. Ndipo izi sizikugwira ntchito kokha kwa odwala omwe ali ndi matenda a shuga a 2, koma ngakhale iwo omwe ali ndi matenda a shuga 1 amtundu wofatsa. Nthawi zambiri anthu omwe amathandizidwa ndi insulin komanso / kapena mapiritsi a carbohydrate metabolism, atasintha zakudya, amapeza kuti safunikanso kubaya insulin kapena kumwa mankhwala. Chifukwa chakuti shuga m'magazi awo amakhazikika bwinobwino popanda iwo. Ngakhale pasadakhale sitilonjeza aliyense kuti zingatheke "kulumpha" kuchokera ku insulin. Malonjezo otere amapangidwa kokha ndi charlatans! Koma ngati mutsatira zakudya zamafuta ochepa, ndiye kuti kufunika kwanu kwa insulini kudzachepa kwambiri. Izi zitha kulonjezedwa motetezeka.

Zakudya zamagulu ochepa zamatenda a shuga zimakhala munthu payekha. Komabe, pali malamulo ena omwe aliyense ayenera kutsatira:

1. Chotsani zakudya zonse zomwe zimakhala ndi chakudya chamagulu kuchokera ku zakudya zanu. Mndandanda watsatanetsatane wazinthu zoletsedwa - werengani pansipa. Sikuti shuga wapa tebulo kokha! Zinthu zophika buledi, mbatata, pasitala - zimakhala ndi wowuma, yemwe nthawi yomweyo amasintha kukhala shuga ndikupangitsa kudumpha mu shuga. Zogulitsa izi ndizothamanga komanso zamphamvu monga shuga woyengedwa, chifukwa chake ndizoletsedwa.
2. Chepetsani chakudya chanu chamafuta okwanira 20-30 magalamu patsiku mwakugawa zakudya zitatu. Chifukwa cha izi, simudzakhala ndi kuchuluka kwa shuga wamagazi mukatha kudya ndipo mwayi wanu wosunga ma cell a pancreatic beta amoyo uwonjezeka.
3. Idyani pokhapokha ngati mukumva njala yeniyeni. Siyani tebulo ndi kumverera kosangalatsa, koma osati m'mimba. Kudyetsa magazi ndikoletsedwa! Chifukwa mukamadya mopitilira muyeso, malo odyera achi China amabweretsa shuga m'magazi, ngakhale mutamadya zakudya zololedwa zokha.
4. Tsiku lililonse chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo, timalimbikitsidwa kudya zakudya zofanana zama protein ndi mapuloteni. Gwiritsani ntchito zakudya zosiyanasiyana, pokhapokha pazakudya zomanga thupi ndi zomanga thupi m'magulu anu zomwe ndizofanana. Kuti muchite izi, choyamba pezani kuchuluka kwa mapuloteni omwe mukufuna komanso momwe mungakwaniritsire kudya. Cholinga ndikuti mumve bwino mutatha kudya, osadya kwambiri komanso kuti palibe shuga m'magazi. Wonaninso kuti: "Mapuloteni, mafuta ndi chakudya chamafuta ochepa a shuga."
5. Zotsatira zabwino za kayendetsedwe ka matenda ashuga pogwiritsa ntchito zakudya zamagulu ochepa zimapezeka pamene wodwalayo akonza menyu wake sabata pasadakhale, ndikwaniritsa mapulaniwo popanda kupatuka. Iyi ndi njira yeniyeni yotsatira malangizo omwe mungagwiritse ntchito popanga zakudya zama protein ndikuwonjezera mapuloteni omwewo muzakudya zanu. Momwe mungakonzekere menyu, werengani nkhani "Zakudya zamagulu ochepa a shuga: njira zoyambirira"

Zipatso ndi uchi wa njuchi zimakhala ndi zakudya zamagulu ambiri othamanga, chifukwa chake ndizoletsedwa pachakudya chochepa kwambiri chamagulu a shuga. Kukana zipatso kumakhala kovuta kwambiri, koma ndikofunikira. Pogwiritsa ntchito glucometer, onetsetsani kuti zipatso zimapanga shuga m'magazi, ndikuwayimbira kosatha. Kalanga ine, vuto lomweli limakhudza masamba athu ambiri omwe timakonda. Pazakudya zomwe zili ndi vuto la metabolism wamafuta, ndiwo zamasamba zokha zochokera mndandanda wololedwa ndizoyenera. Mndandandawu ukuperekedwa pansipa. Mwamwayi, mumalowa muli masamba ambiri.

Chakudya chopatsa mphamvu zamagalimoto ochepa thupi ndi njira yotsimikizika yokhalira ndi moyo popanda zovuta za matenda ashuga. Tsitsani magazi anu ndikuwakhazikika ngati abwinobwino mwa anthu athanzi.

Bwanji mukuyesera kusunga maselo anu a pancreatic beta amoyo? Choyamba, kuti muchepetse maphunziro a shuga. Ngati mutsatira boma, mutha kupewa kusinthika ndi matenda a shuga. Ndipo odwala omwe ali ndi matenda amtundu woyamba amatha nthawi yayitali ya chikondwererochi kwa zaka zambiri komanso zaka makumi ambiri, mowaganizira - amoyo. Kachiwiri, kukhala woyenerera bwino kukhala ndi matenda ashuga mothandizidwa ndi njira zatsopano, mwayi ukangopezeka.

Muyenera kudziwa tanthauzo la malo odyera achi China ”ndi zovuta zina. Onani nkhani ija, "Chifukwa chiyani shuga amatha kupitiliza kudya zakudya zamafuta ochepa, komanso momwe angapangire." Momwe mungaphunzire kudya pang'ono komanso kusiya kumwa kwachisangalalo ndilo vuto lalikulu kwa odwala omwe ali ndi matenda a shuga a 2. Kuti muchite izi, pezani zosangalatsa zina m'moyo, m'malo mopeza kudya kwambiri. Komanso, muchepetse nkhawa zomwe mumakokera pantchito ndi / kapena banja.

Zokhudza kukana mwamphamvu zinthu zonse zoletsedwa. Mwachidziwikire, mndandanda wawo, womwe waperekedwa pansipa m'nkhaniyi, sangakhale wathunthu. Mutha kupeza malonda ndi shuga kapena wowuma, omwe sanalowemo, ndi "chimo". Chabwino, ndipo mukupusitsana ndi ndani? Palibe wina koma ine ndekha. Inu nokha ndi amene mumayang'anira thanzi lanu komanso kupewa zovuta zazikulu.

Kodi mumafunikira kuyeza kangati magazi ndi glucometer

Tiyeni tikambirane kangati kamomwe mumayeza kuyeza shuga ndi magazi ngati mumayang'anira shuga yanu ndi zakudya zamagulu ochepa, ndipo bwanji osatero. Malangizo ofunikira kuyeza shuga wamagazi ndi glucometer omwe afotokozedwa m'nkhaniyi, onetsetsani kuti mukuwerenga.

Chimodzi mwa zolinga zakudziyang'ana nokha shuga ndikufuna kudziwa momwe zakudya zina zimakhalira pa inu. Anthu ambiri odwala matenda ashuga samakhulupirira zomwe amaphunzira patsamba lathu. Amangoyenera kuwongolera shuga am'magazi mukatha kudya zakudya zoletsedwa pazakudya zamagulu ochepa. Pimani shuga mphindi 5 mutatha kudya, kenako pakatha mphindi 15, pambuyo pa 30 kenako maola 2 aliwonse. Ndipo zonse zidzadziwika.

Muyenera kudziwa momwe zakudya zosiyanasiyana zimakhalira pama shuga anu amwazi. Dziwani mwa kuyesa ndi glucometer kangapo patsiku, 1 ndi maola awiri mutatha kudya. Lembani zakudya zomwe mumatenga bwino komanso zomwe ndizothandiza kupewa. Chongani ngati shuga wanu walimbikitsidwa ndi tchizi tchizi, tomato, mbewu za mpendadzuwa, walnuts ndi zakudya zina za "m'malire".

Kuchita kumawonetsa kuti odwala onse omwe ali ndi matenda ashuga amachita mosiyanasiyana zakudya zosiyanasiyana. Pali zinthu za "m'malire", monga tchizi tchizi, msuzi wa phwetekere ndi zina. Mumatani nawo - mungapeze pokhapokha potsatira zotsatira za kudzipenda nokha magazi mukatha kudya. Anthu ena omwe amadwala matenda ashuga amatha kudya zakudya zam'malire pang'ono, ndipo sangakhale ndi kudumpha m'magazi. Izi zimathandizira kuti zakudya zizikhala zosiyanasiyana. Koma anthu ambiri omwe ali ndi vuto la chakudya chodwalitsa mtima amayenera kukhalabe kutali ndi iwo.

Ndi zakudya ziti zomwe zili zovulaza mtundu wa 1 komanso 2 shuga?

Otsatirawa ndi mndandanda wazinthu zomwe muyenera kusiya ngati mukufuna kutsika shuga wamagazi ndikusunga momwe zakhalira mtundu woyamba wa matenda a shuga.

Zinthu zonse za shuga, mbatata, chimanga ndi ufa:

• tebulo shuga - loyera ndi loyera
• maswiti aliwonse, kuphatikiza "kwa odwala matenda ashuga";
• chilichonse chomwe chimakhala ndi chimanga: tirigu, mpunga, buckwheat, rye, oats, chimanga ndi zina;
• malonda omwe ali ndi shuga obisika - mwachitsanzo, tchizi kanyumba tchizi kapena coleslaw;
• mbatata mwa mtundu uliwonse;
• buledi, kuphatikizapo tirigu wathunthu;
• chakudya chokhala ndi zakudya (kuphatikiza chinangwa), ma bango, ndi ena;
• zopangidwa kuchokera ku ufa, kupera kupukuta (osati ufa wa tirigu, koma kuchokera ku chimanga chilichonse);
• chimanga;
• granola ndi phala chakudya cham'mawa, kuphatikizapo oatmeal;
• mpunga - mtundu uliwonse, kuphatikiza osapukutidwa, bulauni;
• chimanga - chilichonse
• osamadya msuzi ngati uli ndi mbatata, chimanga kapena masamba okoma kuchokera pamndandanda woletsedwa.

Masamba ndi zipatso:

• zipatso zilizonse (!!!);
• zipatso zamasamba;
• beets;
• kaloti;
• dzungu
• tsabola wokoma;
• nyemba, nandolo, nyemba zilizonse;
• anyezi (mutha kukhala ndi anyezi pang'ono yaiwisi mu saladi, komanso anyezi wobiriwira);
• tomato yophika, komanso msuzi wa phwetekere ndi ketchup.

Osamadya gramu imodzi yokha ya zakudya zoletsedwa nthawi iliyonse! Pewani kuyeserera koyendera, malo odyera, pa ndege. Nthawi zonse bwerani ndi chakudya chopatsa thanzi - tchizi, nkhumba yophika, mazira owiritsa, mtedza, zina.

Zina zamkaka:

• mkaka, wonse komanso wopanda mafupa (mutha kuwonda zonona pang'ono);
• yogati ngati yopanda mafuta, yokoma kapena ndi zipatso;
• tchizi kanyumba (osaposa supuni 1-2 pa nthawi);
• wokometsedwa mkaka.

Malonda Omalizidwa:

• mankhwala omalizidwa - pafupifupi chilichonse;
• sopo zamzitini;
• zokhwasula-khwasula - mtedza, mbewu, ndi zina;
• viniga wa basamu (muli shuga).

Maswiti ndi zotsekemera:

• wokondedwa;
• zinthu zomwe zimakhala ndi shuga kapena m'malo mwake (dextrose, glucose, fructose, lactose, xylose, xylitol, madzi a chimanga, madzi a mapulo, malt, maltodextrin);
• Otchedwa "maswiti a shuga" kapena "zakudya za shuga" zomwe zimakhala ndi fructose ndi / kapena ufa wa phala.

Ndi masamba ndi zipatso ziti zomwe sizingadye ngati mukufuna kutsika magazi

Kusakhutira kwakukulu pakati pa odwala matenda ashuga komanso anthu omwe ali ndi vuto loleza shuga (metabolic syndrome, prediabetes) ndikofunikira kusiya zipatso ndi masamba ambiri a vitamini. Ili ndiye nsembe yayikulu kwambiri yopangidwa. Koma ngati sichoncho, sizigwira ntchito mwanjira iliyonse kutsitsa shuga wamagazi ndikuisunga bwino.

Zakudya zotsatirazi zimayambitsa shuga m'magazi, motero muyenera kuzichotsa muzakudya zanu.

Tsoka ilo, chifukwa cha kupha mphamvu kwa kagayidwe kazakudya, zipatso ndi masamba onsewa amawononga kwambiri kuposa zabwino. Zipatso ndi timadziti ta zipatso timakhala ndi mitundu yosiyanasiyana ya mashuga osavuta ndi chakudya chambiri, chomwe chimasanduka shuga m'thupi la munthu. Amadzutsa shuga m'magazi! Dziyang'anireni nokha ngati mumayeza shuga ndi glucometer mukatha kudya. Zipatso ndi misuzi yazipatso pazakudya zotsika pang'ono zamatenda a shuga ndizoletsedwa.

Payokha, timatchula zipatso ndi zowawa komanso zowawa, mwachitsanzo, mphesa ndi mandimu. Amakhala owawa komanso wowawasa, osati chifukwa alibe maswiti, koma chifukwa ali ndi asidi wambiri pamodzi ndi zakudya zamafuta. Muli mafuta ochulukirapo kuposa zipatso zokoma, chifukwa chake amalembedwa munjira imodzimodzi.

Ngati mukufuna kuchepetsa matenda a shuga, siyani kudya zipatso. Izi ndizofunikira, ziribe kanthu zomwe achibale anu, anzanu ndi madokotala anena. Pimani shuga wanu wamagazi pafupipafupi mukatha kudya kuti muwone zopindulitsa za kudzipereka kwantchitoyi. Osadandaula kuti simupeza mavitamini okwanira omwe amapezeka mu zipatso. Mupeza mavitamini ndi fiber zonse zofunika kuchokera kumasamba, omwe amaphatikizidwa pamndandanda wololedwa wokhala ndi chakudya chamagulu ochepa.

Zambiri pamatumba azogulitsa - zomwe muyenera kuyang'ana

Muyenera kuphunzira zambiri pazomwe zimasungidwa musitolo musanasankhe zogulitsa. Choyamba, timafuna kudziwa kuchuluka kwa chakudya chamafuta. Pewani kugula ngati zomwe zili ndi shuga kapena zosinthira zake, zomwe zimakulitsa shuga m'magazi a shuga. Mndandanda wazinthu zotere ndi monga:

• dextrose
• shuga
• fructose
• lactose
• xylose
• xylitol
• manyuchi
• maple manyuchi
• zilonda
• maltodextrin

Mndandanda womwe uli pamwambapa siutheratu. Kuti muzitsatira zakudya zamafuta ochepa, muyenera kuphunzira zinthu zomwe zimapezeka m'zinthuzo malinga ndi matebulo ofanana, komanso kuwerenga mosamala zomwe zili pamaphukusowo. Zimawonetsa zamapuloteni, mafuta ndi ma carbohydrate pa g 100. Izi zitha kuonedwa ngati zowonjezereka kapena zosadalirika. Nthawi yomweyo, kumbukirani kuti miyezo imalola kupatuka kwa ± 20% yazakudya zenizeni kuchokera pazomwe zalembedwa paphukusi.

Anthu odwala matenda ashuga amalangizidwa kuti asayandikire chilichonse chomwe chili ndi mawu oti "shuga wopanda", "zakudya", "mafuta ochepa" ndi "mafuta ochepa". Zolemba zonsezi zikutanthauza kuti mu malonda, mafuta achilengedwe asinthidwa ndi chakudya. Zambiri zopatsa mphamvu zamakopedwe sikuti zili ndi chidwi ndi ife. Chachikulu ndichomwe chimapatsa mankhwala. Zakudya zamafuta ochepa komanso zamafuta ochepa zimakhala ndi mafuta ochulukirapo kuposa zakudya zokhala ndi mafuta abwinobwino.

Zakudya zamafuta ochepa ndizopusitsa zabodza za mamiliyoni a anthu omwe akufuna kuchepa thupi. Chifukwa ndi chakudya chamagulu m'zakudya - izi ndizomwe zimakulepheretsani kuti muchepetse kunenepa, osati mafuta. Kafukufuku watsimikizira motsimikiza kuti ngati mumadya chakudya pang'ono, ndiye pokhapokha thupi limapitilira kutentha mafuta. Pazinthu zoterezi pomwe thupi la mafuta limagwiritsidwa ntchito ngati mphamvu. Mafuta okometsedwa amawotchedwanso osatsalira, ndipo mafuta ochulukirapo omwe mumadya zakudya zamafuta ochepa, mumachepetsa thupi msanga. Werengani zambiri za malingaliro olakwika okhudzana ndi zakudya zamafuta pano. Pambuyo pake, mumatha kudya nyama yamafuta, batala, zonona, mazira ndi zinthu zina zomwe zimapanga chakudya chamagulu ochepa a shuga. Ndipo zotsatira za kuyesedwa kwa magazi kwa cholesterol zimakusangalatsani ndikupangitsa nsanje kuchokera kwa dokotala. Onaninso “Momwe mungachepetse thupi ndi zakudya zamafuta ochepa. Momwe mungachepetse thupi ndi matenda a shuga a mtundu woyamba 1. "

Dr. Bernstein adayesera izi. Anali ndi odwala awiri owonda kwambiri - odwala matenda amtundu 1 - omwe adakhala nthawi yayitali kudya zakudya zamagulu ochepa kenako amafuna kuwonda. Anawalimbikitsa kuti adye zomwezo tsiku lililonse monga kale, kuphatikiza mafuta a maolivi 100. Ndipo izi ndizophatikiza 900 kcal patsiku. Onse sanathe kuchira konse. Amatha kulemera pokhapokha m'malo mwa mafuta adakulitsa mapuloteni awo, motero, Mlingo wa insulin.

Momwe mungayesere zakudya, kuchuluka kwake kumawonjezera shuga

Werengani zidziwitso zomwe zili pamapaketi azinthu musanazigule. Palinso zolemba ndi matebulo omwe amafotokoza mwatsatanetsatane phindu la zopezeka zosiyanasiyana. Kumbukirani kuti mpaka 20% kupatuka kuzomwe zidalembedwa pama tebulo kumaloledwa pazinthu zomanga mapuloteni, mafuta, chakudya, komanso mavitamini ndi michere yambiri.

Chachikulu ndikuyesa chakudya chatsopano. Izi zikutanthauza kuti muyenera kuyamba kudya pang'ono, kenako kuyeza shuga m'magazi 15 ndi mphindi ziwiri pambuyo pa maola awiri. Muwerengereni pasadakhale pa Calculator kuti ndi shuga angati amene ayenera kukwera. Kuti muchite izi, muyenera kudziwa:

• kuchuluka kwa zopatsa mphamvu, mapuloteni ndi mafuta ambiri omwe ali m'gululi - onani magome azakudya;
• magalamu angati omwe mudadya;
• ndi kuchuluka kwa mmol / l komwe shuga wanu wamagazi amakulitsa 1 gramu yama chakudya;
• kuchuluka kwa mmol / l kumatsitsa shuga 1 wamagazi a insulin, omwe amapaka jekeseni musanadye.

Kodi zotsatira zake ndi zosiyana motani ndi zomwe zikanayenera kupezedwa? Dziwani kuchokera pazotsatira zoyesa. Kuyesedwa ndikofunikira kwambiri ngati mukufuna shuga yanu ikhale yabwinobwino.

Mwachitsanzo, zidapezeka kuti shuga adawonjezeredwa ndi coleslaw m'sitolo. Tchizi tchizi chochokera kumsika - agogo m'modzi akunama kuti shuga siziwonjezera, ndipo winayo samawonjezera. Kuyesa ndi glucometer kumawonetsa izi, apo ayi ndizosatheka kudziwa. Tsopano tidagawa kabichiyo, ndipo timagula tchizi chaching'ono kuchokera kwa ogulitsa omwe, omwe samayesa shuga. Ndi zina zotero.

Ndizoletsedwa kudya mpaka potayira. Chifukwa mulimonsemo, amawonjezera shuga m'magazi, mosasamala zomwe mudadya. Ngakhale utuchi wamatabwa. Mimba ikatambasulidwa kuchokera ku chakudya chochuluka, mahomoni apadera, ma insretins, amapangidwa omwe amasokoneza shuga wabwinobwino wamagazi. Tsoka ilo, izi ndi zowona. Yang'anani ndikuwona nokha pogwiritsa ntchito mita.

Ili ndi vuto lalikulu kwa anthu odwala matenda ashuga a 2 omwe amakonda kudya bwino ... idyani. Muyenera kupeza zosangalatsa zina mmalo mongowotcha ... poganiza kuti ndinu otakasuka. Zitha kukhala zovuta, koma apo ayi ndizothandiza. Kupatula apo, chifukwa chiyani zakudya zopanda pake ndi mowa zimadziwika kwambiri? Chifukwa ndiosangalatsa komanso wotsika mtengo. Tsopano tikuyenera kuwapeza iwo m'malo asanatitenge kumanda.

Konzani zakudyera kwa sabata lomwe likubwera - kutanthauza kuti, idyani zakudya zama protein ndi mapuloteni ambiri, kuti zisasinthe kwambiri tsiku lililonse. Ndiosavuta kuwerengera kuchuluka kwa mapiritsi a insulini komanso kutsitsa shuga. Ngakhale, muyenera, mutha kuwerengera "insomptu" muyezo wa insulini mukamadya. Kuti muchite izi, muyenera kudziwa zomwe mumachita mu insulin.

Chifukwa chiyani ndikofunikira kutsimikizira abale ena kuti asinthe zakudya zabwino:

• zidzakhala zosavuta kwa inu ngati m'nyumba mulibe zinthu zovulaza;
• kuchokera pakuletsedwa kwa chakudya chamafuta, thanzi la okondedwa anu lidzakhazikika, makamaka kwa abale a anthu odwala matenda ashuga a 2;
• ngati mwana amadya kuyambira ali mwana, ndiye kuti nthawi zambiri amakhala ndi matenda ashuga nthawi yonse ya moyo wake.

Kumbukirani: palibe chakudya chamafuta chofunikira pamoyo, ngakhale kwa akulu kapena ana. Pali zofunika amino acid (mapuloteni) ndi mafuta acid (mafuta). Ndipo palibe michere yofunika m'chilengedwe, motero simupeza mndandanda wawo. Ma Eskim kupitilira kwa Arctic Circle ankangodya nyama zokhoma ndi mafuta okha, sanadye chakudya nthawi zonse. Awa anali anthu athanzi labwino. Alibe matenda a shuga kapena a mtima mpaka oyenda oyera atawafikitsa shuga ndi wowuma.

Zovuta zosintha

M'masiku oyambira mutasinthira zakudya zamagulu ochepa a shuga, shuga wamagazi amatsika msanga, ndikuyandikira mfundo zabwino kwa anthu athanzi. Masiku awa ndikofunikira kuyeza shuga pafupipafupi, mpaka katatu pa tsiku. Mlingo wamapiritsi ochepetsa shuga kapena insulini uyenera kuchepetsedwa kwambiri, apo ayi pali chiopsezo cha hypoglycemia.

Wodwala matenda ashuga, abale ake, anzawo ndi abwenzi onse ayenera kudziwa zoyenera kuchita ngati ali ndi vuto la hypoglycemia. Wodwala ayenera kukhala ndi maswiti ndi glucagon naye. M'masiku oyamba a "moyo watsopano" muyenera kusamala. Yesetsani kuti musadzipendekeze kukhala wopanda nkhawa mpaka dongosolo latsopanolo lingakhale bwino. Zingakhale bwino kukhala masiku ano moyang'aniridwa ndi madokotala kuchipatala.

Pakatha masiku angapo, zinthu zimakhazikika. Mankhwala osokoneza bongo a insulin kapena pakamwa a hypoglycemic omwe wodwala amatenga, kuchepa kwa hypoglycemia. Izi ndi zina zowonjezera zabwino kwa odwala matenda ashuga omwe amatsata zakudya zamafuta ochepa. Chiwopsezo cha hypoglycemia chiziwonjezereka m'masiku oyamba okha, nthawi yakusinthika, kenako ichepa kwambiri.

Ndi zakudya ziti zofunika kudya kuti muchepetse shuga

Maupangiri akudya a carb otsika pakawongoleredwe ka shuga amatsutsana ndi momwe mumaphunzitsidwira kudya moyo wanu wonse. Amatembenuza zina zomwe zimavomerezedwa pakudya zamagulu onse odwala komanso odwala matenda ashuga. Nthawi yomweyo, sindikukupemphani kuti mutengere chikhulupiriro. Onetsetsani kuti muli ndi mita ya glucose yolondola (momwe mungachitire), mugule mizere yambiri ndikuyang'anira shuga m'magazi ochepa masiku oyamba osinthira ku chakudya chatsopano.

Pambuyo pa masiku atatu, mudzaona kuti ndani ali wolondola komanso komwe ungatumize endocrinologist ndi zakudya zake "zoyenera". Kuwopseza kulephera kwa impso, kudula phazi komanso zovuta zina za matenda ashuga zimatha. Mwanjira iyi, ndizosavuta kwa odwala matenda ashuga kuposa anthu omwe amagwiritsa ntchito zakudya zamagulu ochepa pokha kuwonda. Chifukwa kuchepa kwa shuga m'magazi kumawonekera bwino patatha masiku awiri, ndipo zotsatira zoyambirira za kuchepa thupi zimayenera kudikirira masiku angapo.

Choyamba, kumbukirani: Zakudya zilizonse zimachulukitsa shuga wamafuta mukamadya kwambiri. Mwanjira iyi, "tchizi chaulere" kulibe, kupatula madzi amamineral ndi tiyi wazitsamba. Kudya zakudya zamagulu ochepa a shuga ndizoletsedwa. Zimapangitsa kukhala kosatheka kuwongolera shuga wamagazi, ngakhale mutangogwiritsa ntchito zakudya zololedwa, chifukwa cha malo odyera achi China.

Kwa odwala ambiri omwe ali ndi matenda a shuga a 2, kudya kwambiri komanso / kapena kususuka kwachilengedwe ndi vuto lalikulu. Amadzipereka kupatula zolembedwa patsamba lathu (momwe mungagwiritsire ntchito mankhwala mosamala kuti muchepetse kulakalaka), momwe mungapezere malangizo enieni a momwe mungathanirane ndi vuto la kudya. Apa tikungowonetsa kuti kuphunzira "kudya kuti ukhale ndi moyo, osati kukhala ndi moyo kuti tidye" ndikofunikira. Nthawi zambiri muyenera kusintha ntchito yomwe simukukonda kapena kusintha momwe mumalowera muukwati kuti muchepetse nkhawa komanso kupsinjika. Phunzirani kukhala mosavuta, mosangalala komanso mopanda tanthauzo. Pali anthu ena mdera lanu omwe amadziwa momwe angachitire izi. Chifukwa chake, tengani zitsanzo kwa iwo.

Tsopano tikambirana za zakudya zomwe zingagwiritsidwe ntchito podya zakudya zopatsa mphamvu pang'ono. Zachidziwikire, pali zofooka zambiri, komabe muwonanso kuti kusankha kumakhalabe kokulira. Mutha kudya zosiyanasiyana komanso zokoma. Ndipo ngati mumaphika zakudya zamoto pang'ono, tebulo lanu limakhala labwino kwambiri.

• nyama;
• mbalame
• mazira
• nsomba
• nsomba zam'nyanja;
• masamba obiriwira;
• mankhwala ena amkaka;
• mtedza ndi mitundu ina, pang'onopang'ono.

Olemba mabuku othandizira azakudya ndipo madokotala amakonda kusiya mazira ndi nyama yofiira. Koma ali olakwa mwamtheradi. Inde, zakudya izi zimakweza cholesterol yamagazi. Koma ndi anthu ochepa omwe amadziwa kuti cholesterol imagawidwa kukhala "zabwino" ndi "zoyipa" (tsopano mukudziwa :)). Chifukwa chake, nyama ndi mafuta ambiri zimachulukitsa cholesterol yabwino, yomwe imateteza ku matenda a mtima ndi stroke. Ndipo nthawi yomweyo, kukana chakudya chamafuta kumachepetsa cholesterol “yoyipa” m'magazi.

Chitani kafukufuku wa magazi a cholesterol ndi triglycerides musanayambe zakudya zatsopano, kenanso pakatha miyezi ingapo. Chiwerengero cha mafuta abwino ndi oyipa m'magazi amatchedwa "cholesterol mbiri" kapena "atherogenic coeffnty". Kutengera zotsatira za mayeso, pakudya kopatsa mphamvu zama carbohydrate ochepa, mbiri ya cholesterol imakhala bwino kwambiri mpaka madotolo amatsitsa phala lawo ndi nsanje ...

Payokha, timatchula kuti mazira a mazira ndiye chakudya chachikulu cha lutein. Ndi chinthu chofunikira kwambiri kuti muzitha kuona bwino. Osadzikaniza nokha lutein, kukana mazira. Nanga nsomba zam'nyanja ndizothandiza bwanji pamtima - aliyense amadziwa kale kuti, sitikhala pamwambowu.

Ndi masamba ati omwe amathandizira ndi shuga

Pazakudya zamafuta ochepa, ⅔ chikho cha masamba okonzedwa kapena kapu imodzi ya masamba osaphika pamndandanda wololedwa amawerengedwa ngati magalamu 6 a chakudya. Lamuloli limakhudzana ndi masamba onse omwe ali pansipa, kupatula anyezi ndi tomato, chifukwa amakhala ndi chakudya chochuluka kambiri. Masamba omwe amathandizidwa ndi kutentha amakweza shuga m'magazi mwachangu komanso mwamphamvu kuposa masamba osaphika. Chifukwa pakuphika, mothandizidwa ndi kutentha kwambiri, gawo la cellulose mwa iwo limasandulika kukhala shuga.

Masamba ophika ndi okazinga ndi osakanikirana kuposa masamba osaphika. Chifukwa chake, amaloledwa kudya zochepa. Mwa masamba onse omwe mumakonda, gwiritsani ntchito mita ya shuga kuti mupeze kuchuluka kwa momwe amathandizira ndi shuga. Ngati pali matenda a diabetes a gastroparesis (kuchedwa kuchotsa m'mimba), ndiye kuti masamba osaphika atha kuwonjezera vutoli.

Masamba otsatirawa ndi oyenera kudya chamafuta ochepa a shuga:

• kabichi - pafupifupi aliyense;
• kolifulawa;
• nyanja kale (shuga yaulere!);
• amadyera - parsley, katsabola, cilantro;
• zukini;
• biringanya (kuyesa);
• nkhaka
• Sipinachi
• bowa;
• nyemba zobiriwira;
• anyezi wobiriwira;
• anyezi - mbatata yokha, pang'ono mu saladi kuti mulawe;
• tomato - yaiwisi, mu saladi 2-3 magawo, palibenso;
• msuzi wa phwetekere - mpaka 50 g, yesani;
• tsabola wotentha.

Zingakhale bwino ngati mwazolowera kudya masamba osaphika. Raw kabichi saladi umayenda bwino ndi mafuta onunkhira bwino. Ndikupangira pang'onopang'ono kutafuna supuni iliyonse yosakaniza 40-100. Mkhalidwe wanu uzikhala ngati kusinkhasinkha. Kutafuna chakudya chokwanira ndi njira yochiritsira zovuta zam'mimba. Zachidziwikire, ngati mukufulumira, ndiye kuti simungathe kuzigwiritsa ntchito mwanjira iliyonse. Onani kuti "Fletcherism" ndi chiyani. Sipereka maulalo, chifukwa ilibe ubale mwachindunji ndikuwongolera shuga.

Anyezi amakhala ndi chakudya chamagulu ambiri. Chifukwa chake, anyezi yophika sangadye. Anyezi waiwisi amatha kudya pang'ono pang'onopang'ono mu saladi, kuti mulawe. Ma chive - mungathe, monga masamba ena obiriwira. Kaloti owiritsa ndi beets mwapadera sizoyenera kudya zakudya zochepa. Mitundu yofatsa ya 2 odwala matenda ashuga amatha kuphatikiza kaloti yaiwisi pa saladi. Komano muyenera kudya osati ⅔ chikho, koma ½ chikho chokha cha saladi.

Mkaka ndi mkaka - zomwe zingatheke komanso zomwe siziyenera

Mkaka uli ndi shuga wapadera wamkaka wotchedwa lactose. Amangoyambitsa shuga m'magazi, omwe timayesetsa kupewa. Mwanjira iyi, mkaka wa skim ndi woipa kuposa mkaka wonse. Mukawonjezera masipuni 1-2 amkaka ku khofi, ndiye kuti simungathe kumva izi. Koma kale chikho cha mkaka cha will chidzakulitsa msanga wamagazi mwa munthu aliyense wamkulu wodwala matenda a shuga 1 kapena 2.

Tsopano nkhani yabwino. Pazakudya zamafuta ochepa, mkaka umatha ndipo umalimbikitsidwanso m'malo ndi zonona. Supuni imodzi ya kirimu wamafuta imangokhala ndi 0,5 g yamafuta. Kirimu ndimawoneka bwino kuposa mkaka wokhazikika. Ndizololedwa kuyatsa khofi ndi mkaka wa mkaka. Simuyenera kugwiritsa ntchito zinthu za soya zomwe sizikoma kwenikweni. Koma kirimu ufa wa khofi amalimbikitsidwa kuti apewe, chifukwa nthawi zambiri amakhala ndi shuga.

Tchizi likapangidwa kuchokera mkaka, lactose imasweka ndi ma enzymes. Chifukwa chake, tchizi ndizoyenererana ndi chakudya chamagulu ochepa owonjezera kuti muchepetse matenda ashuga kapena kungoonda. Tsoka ilo, tchizi chanyumba pa mpesa chimangopangika pang'ono, chifukwa chake mumakhalanso michere yambiri. Ngati wodwala yemwe ali ndi vuto lobooletsa thupi adya tchizi moyenerera, izi zimapangitsa kudumpha m'magazi. Chifukwa chake, tchizi tchizi sichivomerezeka kuposa supuni 1-2 panthawi.

Zinthu zamkaka zomwe ndizoyenera kudya zakudya zamagulu ochepa:

• tchizi chilichonse kupatula china;
• batala;
• mafuta zonona;
• yogati yopangidwa kuchokera mkaka wonse, ngati ilibe shuga komanso yopanda zipatso - pang'onopang'ono, pakuvala masaladi;
• tchizi kanyumba - osaposa supuni 1-2, ndikuyesa momwe zingakhudzire shuga lanu lamagazi.

Macheke olimba, kupatula tchizi chanyumba, ali ndi mapuloteni ofanana ndi mafuta, komanso pafupifupi 3% chakudya. Zosakaniza zonsezi zimafunikira kuganiziridwa mukamakonza menyu wazakudya zamafuta ochepa, komanso jakisoni wa insulin. Pewani mafuta aliwonse amkaka otsika mafuta, kuphatikizapo tchizi lamafuta ochepa. Chifukwa ochepa mafuta, lactose kwambiri (shuga mkaka).

Palibe mafuta a lactose mu batala; Nthawi yomweyo, ndikulimbikitsidwa kuti musagwiritse ntchito margarine, chifukwa imakhala ndimafuta apadera omwe amawononga mtima ndi mitsempha yamagazi. Omasuka kudya batala wachilengedwe, ndipo kukwera kwamafuta kwambiri, ndibwino.

Low Carbohydrate Zakudya Yogurt

Yoghurika yoyera ndi yoyenera kudya zakudya zamagulu ochepa, osati zamadzimadzi, koma zofanana ndi zakudya zamafuta. Sayenera kukhala yopanda mafuta, yotsekemera, yopanda zipatso ndi kununkhira kulikonse. Itha kudyetsedwa mpaka 200-250 g nthawi. Gawo la yogati yoyera ili ndi pafupifupi magalamu 6 a chakudya ndi magalamu 15 a protein. Mutha kuwonjezera sinamoni pang'ono kwa iye kuti mulawe, ndi Stevia wokoma.

Tsoka ilo, m'maiko olankhula Chirasha ndizosatheka kugula yogati yotere. Pazifukwa zina, dairies zathu sizitulutsa. Apanso, izi si yogati yamadzimadzi, koma wandiweyani, womwe umagulitsidwa mumipanda ku Europe ndi USA. Zakudya zam'madzi za yogurt sizili bwino kwa anthu odwala matenda ashuga pazifukwa zomwezi monga mkaka wamadzimadzi. Mukapeza yogurt yoyera ku gourmet shopu, imawononga ndalama zambiri.

Zinthu za Soya

Zinthu za soya ndi tofu (soya tchizi), m'malo mwa nyama, komanso mkaka wa soya ndi ufa. Zakudya za soya zimaloledwa pazakudya zamafuta ochepa a shuga, ngati mungazidya zazing'ono. Zakudya zomanga thupi zomwe ali nazo zimawonjezera shuga m'magazi pang'onopang'ono. Nthawi yomweyo, ndikofunikira kuti musapitirire malire pazakudya zonse za tsiku ndi chakudya tsiku lililonse.

Mkaka wowonda ungagwiritsidwe ntchito kuchepetsa khofi ngati mukuopa kudya zonona zambiri, ngakhale zili zonse pamwambapa. Zindikirani kuti nthawi zambiri zimapindidwa mukamawonjezera zakumwa zotentha. Chifukwa chake, muyenera kudikirira mpaka khofi itazirala. Mukhozanso kumwa mkaka wa soya ngati chakumwa choyimira, ndikuwonjezera sinamoni ndi / kapena stevia kuti mumve kukoma.

Ufa wa soya ungagwiritsidwe ntchito ngati inu kapena achibale anu mukufuna kuyesa kuphika. Kuti muchite izi, umasakanizidwa ndi dzira. Mwachitsanzo, yesani kuphika kapena mwachangu nsomba kapena nyama yoboola mumgobolomo. Ngakhale ufa wa soya ndiolandiridwa, uli ndi mapuloteni komanso zakudya zamagulu omwe amayenera kuwonedwa kuti azilamulira matenda ashuga.

Mchere, tsabola, mpiru, mayonesi, zitsamba ndi zonunkhira

Mchere ndi tsabola sizimakhudza shuga wamagazi. Ngati muli ndi kuthamanga kwa magazi ndipo mukukhulupirira kuti amachepetsa chifukwa choletsa mchere, yesetsani kuthira mchere pang'ono mu chakudya. Odwala onenepa kwambiri oopsa, madokotala amalimbikitsa kudya mchere wochepa kwambiri momwe mungathere. Ndipo izi nthawi zambiri zimakhala zolondola. Koma mutasinthira ku chakudya chamafuta ochepa, kwamikodzo pochita sodium ndi madzi zimachuluka. Chifukwa chake, ziletso zamchere zimatha kubwezeretsedwanso. Koma khalani ochenjera. Ndipo imwani mapiritsi a magnesium. Werengani momwe mungathandizire matenda oopsa popanda mankhwala.

Zitsamba zambiri zothandiza kwambiri komanso zonunkhira zimakhala ndi chakudya chamagulu ambiri motero musachulukitse kuchuluka kwa shuga m'magazi. Koma pali zosakanikirana zina zofunika kusamala nazo. Mwachitsanzo, matumba a sinamoni osakaniza ndi shuga. Werengani zomwe zalembedwa phukusi musanayambe kugwiritsa ntchito zokometsera kukhitchini yanu. Mukamagula mpiru pamalo ogulitsira, werengani mosamala zolembedwazo pa phukusi ndikuonetsetsa kuti mulibe shuga.

Onetsetsani kuti zokometsera zomwe mumagwiritsa ntchito zilibe shuga ndi zakudya zina. Anthu ambiri odwala matenda ashuga amakhudzidwa ndi matenda oopsa komanso edema. Chifukwa chake, amachepetsa mchere. Nkhani yabwino: chakudya chamafuta ochepa amachotsa madzimadzi ambiri mthupi. Mudzatha kuthira mchere wambiri mu chakudya popanda zoipa paumoyo wanu. Kuphatikiza pa anthu omwe ali ndi matenda a impso.

Mitundu yambiri ya mayonesi ndi zovala za saladi zopangidwa ndi saladi zimakhala ndi shuga ndi / kapena zakudya zina zomwe sizivomerezeka kwa ife, osanenapo za zowonjezera zamankhwala. Mutha kudzaza saladi ndi mafuta kapena kudzipangira mayonesi ochepa. Maphikidwe apang'onopang'ono a mayonesi ndi msuzi wa zakudya zamagulu ochepa zimapezeka pa intaneti.

Mtedza ndi mbewu

Mafuta onse ali ndi chakudya, koma zochuluka. Mtedza wina umakhala wochepa mu chakudya, umachulukitsa shuga m'magazi pang'ono ndi pang'ono. Chifukwa chake, atha kuphatikizidwa mumenyu pazakudya zamagulu ochepa. Sizotheka kudya mtedza woterewu, komanso tikulimbikitsidwa, chifukwa ali ndi mapuloteni ambiri, mafuta azamasamba abwino, fiber, mavitamini ndi michere.

Popeza pali mitundu yambiri ya mtedza ndi mbewu, sitingatchule chilichonse pano. Pa mtundu uliwonse wa nati, zophatikiza ndi mafuta ziyenera kufotokozedwa. Kuti muchite izi, werengani magome a zakudya muzakudya. Sungani magome awa pafupipafupi nthawi zonse ... komanso makamaka malo ochezera. Mtedza ndi mbewu ndi gwero lofunikira la fiber, mavitamini ndi kufufuza zinthu.

Pazakudya zamagulu a shuga a shuga ochepa, ma hazelnuts ndi mtedza wa ku Brazil ndi oyenera. Mapeyala ndi ma cashews siabwino. Mitundu ina ya mtedza ndi "mzere wamalire", ndiye kuti, singadye zopitilira 10 nthawi imodzi. Mwachitsanzo, walnuts ndi ma almond. Ndi anthu ochepa omwe ali ndi chidwi chodya mtedza 10 ndikuyimira pomwepo. Chifukwa chake, ndibwino kusakhala patali ndi "malire" a mtedza.

Mbeu za mpendadzuwa zitha kudyedwa mpaka 150 g nthawi imodzi. About za dzungu, tebulo likuti lili ndi pafupifupi 13.5% chakudya. Mwina mafuta ambiri awa ndi fiber, omwe samamwa. Ngati mukufuna kudya nthanga za dzungu, yesani momwe amakulitsira shuga.

Wantchito wanu wonyozeka nthawi imodzi amawerenga mabuku ambiri onena za zakudya zosaphika. Sanandinyengere kuti ndikhale wamasamba kapena, makamaka, katswiri wa zakudya zosaphika. Koma kuyambira pamenepo ndadya mtedza ndi mbewu zokha zosaphika. Ndikuwona kuti ndiwathanzi kuposa wokazinga. Kuchokera kumeneko, ndili ndi chizolowezi chodya masamba ophika a kabichi. Osakhala aulesi kumveketsa zambiri zokhudzana ndi mtedza ndi mbewu muma gome muzakudya zopatsa thanzi. Ganizirani magawo oyenera kukhitchini.

Kofi, tiyi ndi zina zakumwa zozizilitsa kukhosi

Kofi, tiyi, mchere wam'madzi ndi "zakudya" za kola - zonsezi zimatha kuledzera ngati zakumwa zilibe shuga. Mapiritsi okhala ndi shuga amatha kuwonjezeredwa khofi ndi tiyi. Kukhala kofunikira kukumbukira pano kuti zotsekemera za ufa siziyenera kugwiritsidwa ntchito kupatula njira yokhayo yoyenga ya Stevia. Khofi ikhoza kuchepetsedwa ndi kirimu, koma osati mkaka. Takambirana kale mwatsatanetsatane pamwambapa.

Osagwiritsa ntchito tiyi ozizira wa botolo chifukwa amakoma. Komanso, zosakaniza za ufa pakukonzekera zakumwa sizoyenera kwa ife. Werengani mosamala zolembera zam'mabotolo ndi koloko ya "zakudya". Nthawi zambiri, zakumwa zotere zimakhala ndi ma carbohydrate mwanjira ya misuzi yazipatso. Ngakhale mchere wokhala ndi mchere wotsekemera umatha kutsekemera.

Zinthu zina

Msuzi imagwiritsa ntchito makamaka sioyenera odwala matenda ashuga. Nthawi yomweyo, mutha kuphika nokha zakudya zabwino kwambiri. Chifukwa msuzi wa nyama ndi pafupifupi zokometsera zonse sizikhala ndi mphamvu yokhudza magazi. Sakani pa intaneti za maphikidwe a msuzi wotsika kwambiri.

Mowa umaloledwa pang'ono, mosungika. Takhazikitsa nkhani yapadera pamutu wofunikawu, Mowa pa Zakudya za Matenda a shuga.

Chifukwa chiyani musinthe kuchokera ku "ultrashort" kukhala "lalifupi" insulin

Ngati mutsatira zakudya zama carb zotsika shuga, kumakhala chakudya chochepa kwambiri m'zakudya zanu. Chifukwa chake, kuchuluka kwa insulin komwe mungafunikire kudzachepetsedwa kwambiri. Chifukwa cha izi, chiopsezo cha hypoglycemia chidzachepetsedwa.

Nthawi yomweyo, pakuwerengera kuchuluka kwa insulin, ndikofunikira kuganizira glucose, pomwe thupi lidzasandulika gawo la mapuloteni. Izi pafupifupi 36% zomanga thupi zowoneka bwino. Nyama, nsomba ndi nkhuku zimakhala ndi mapuloteni pafupifupi 20%. Zikhala kuti pafupifupi 7.5% (20% * 0,36) ya kulemera kwathunthu kwa zinthu zonsezi kudzasanduka shuga.

Tikamadya nyama 200 g, titha kuganiza kuti "kutuluka" kukhale 15 g shuga. Kuti muyesere, yesesani kuwerengera momwemonso mazira inu nokha pogwiritsa ntchito magome azakudya zomwe zimapezeka m'zinthuzo. Mwachidziwikire, awa ndi ziyerekezo zokhazokha, ndipo aliyense wodwala matenda ashuga amawatanthauzira payekha kuti athe kusankha bwino kuchuluka kwa insulin pakuwongolera bwino kwambiri shuga.

Thupi limasintha mapuloteni kukhala glucose pang'onopang'ono kwa maola angapo. Mukalandiranso chakudya cham'madzi kuchokera ku masamba ndi mtedza wololedwa. Zakudya zam'madzi izi zimathandizanso shuga wamagazi pang'onopang'ono komanso bwino. Fananizani izi ndi zomwe zimapanga "mwachangu" chakudya mu mkate kapena phala. Amayambitsa kudumpha m'magazi opanda mphindi zochepa, koma masekondi angapo!

Ndondomeko ya zochita za ultrashort analogi ya insulin sizigwirizana ndi zochita za "pang'onopang'ono" chakudya. Chifukwa chake, Dr. Bernstein amalimbikitsa kugwiritsa ntchito insulin yofupika mwa anthu m'malo mwa njira yocheperako yochepa asanadye. Ndipo ngati inu ndi mtundu wachiwiri wa shuga mungathe kutsata insulin yayitali kapena kusiyiratu jakisoni - zidzakhala zodabwitsa kwambiri.

Ma Ultrashort insulin analogue adapangidwa kuti "afewetse" zochitika zamafuta othamanga. Tsoka ilo, njirayi imagwira ntchito molakwika ndipo mosavomerezeka imabweretsa madontho owopsa m'magazi a shuga. Mu nkhani "Insulin ndi Carbohydrate: Choonadi Muyenera Kudziwa," tidakambirana mwatsatanetsatane zifukwa zomwe zimachitikira, komanso momwe zimawopsezera odwala.

Dr. Bernstein amalimbikitsa kusintha kuchokera pamavulidwe apamwamba kwambiri kupita ku insulin yochepa ya anthu. Ultrashort insulin iyenera kusungidwa pangozi zadzidzidzi zokha. Ngati mukumva kulumpha kwachilendo m'magazi, mutha kuzimitsa mwachangu ndi insulin yochepa kwambiri. Nthawi yomweyo, kumbukirani kuti ndibwino kuchepetsa kuchuluka kwa insulini kuposa kudya kwambiri komanso chifukwa chake mukhale ndi hypoglycemia.

Kodi ndiyenera kumwa mavitamini ndi michere yambiri?

Inde, timalimbikitsa. Werengani zambiri mu nkhani yakuti "Mavitamini Ati a shuga Atha Kupindulitsadi".

Zoyenera kuchita ngati pali kudzimbidwa

Kudzimbidwa ndi vuto la # 2 ndi chakudya chamafuta ochepa. Vuto loyamba ndi chizolowezi chakudya “mpaka potayira”. Ngati makoma am'mimba amatambasuka, ndiye kuti mahomoni amtundu wa insretin amapangidwa, omwe amachititsa kuti shuga azingokhala osagwirizana. Werengani zambiri za zotsatira za malo odyera achi China. Chifukwa cha izi, odwala matenda ashuga ambiri sangathe kuchepetsa shuga kuti akhale achizolowezi, ngakhale zakudya zoyenera.

Kuthetsa kudzimbidwa ndikosavuta kuposa kuthetsa "Vuto # 1." Tsopano muphunzira njira zabwino zochitira izi. Dr. Bernstein alemba kuti ma phokoso nthawi yayitali amatha kukhala owirikiza katatu pa sabata kapena katatu pa tsiku, ngati mukumva bwino komanso osamva bwino. Akatswiri ena amatsatira mfundo yoti mpando uyenera kukhala nthawi imodzi patsiku, makamaka 2 kawiri pa tsiku. Izi ndizofunikira kuti zonyansa zichotsedwe mthupi ndipo ziphe zisalowe m'matumbo.

Kuti matumbo anu azigwira ntchito bwino, chitani izi:

• kumwa 1.5 malita amadzi tsiku lililonse;
• idyani fiber yokwanira;
• kuchepa kwa magnesium kungakhale chifukwa chodzimbidwa - yesani kutenga zowonjezera zama magnesium;
• yesani kumwa vitamini C 1-3 magalamu patsiku;
• kuchita masewera olimbitsa thupi ndikofunikira, osachepera kuyenda, ndipo ndibwino kuchita masewera olimbitsa thupi mosangalala;
• Chimbudzi chizikhala chosavuta komanso chabwino.

Kuti kudzimbidwa kuime, zonsezi ziyenera kukwaniritsidwa nthawi imodzi. Tiziwapenda mwatsatanetsatane. Anthu ambiri samamwa madzi okwanira. Izi zimayambitsa mavuto osiyanasiyana azaumoyo, kuphatikizapo kudzimbidwa.

Kwa odwala matenda ashuga okalamba, ili ndi vuto lalikulu kwambiri. Ambiri aiwo amakhudzidwa ndi kudera kwam'madzi mu ubongo, chifukwa chake samva kuchepa kwa madzi m'thupi nthawi. Izi nthawi zambiri zimadzetsa vuto la hyperosmolar - zovuta za matenda ashuga, nthawi zambiri zakupha.

M'mawa, dzazani botolo la 2 lita ndi madzi. Mukapita kukagona madzulo, botolo ili liyenera kukhala litaledzera. Tiyenera kumwa zonsezo, zivute zitani, palibe chifukwa chilichonse chovomerezedwera. Tiyi ya zitsamba amawerengera madzi awa. Koma khofi imachotsa madzi ochulukirapo kuchokera mthupi ndipo chifukwa chake samaganiziridwa mu kuchuluka kwathunthu kwamadzi amatsiku onse. Mlingo wamatsenga tsiku lililonse ndi 30 ml pa kilogalamu imodzi yakulemera kwa thupi. Izi zikutanthauza kuti anthu okhala ndi matupi akuluakulu amafuna madzi opitilira malita awiri patsiku.

Gwero la fiber pazakudya zochepa zamafuta ndi ndiwo zamasamba zomwe zimaloledwa. Choyamba, mitundu yosiyanasiyana ya kabichi. Zamasamba zimatha kudyedwa yaiwisi, yophika, yaudzu, yokazinga kapena yofinya. Kupanga chakudya chokoma komanso chopatsa thanzi, phatikizani masamba ndi mafuta azinyama.

Sangalalani ndi kuyesa kwaphokoso ndi zonunkhira zosiyanasiyana komanso njira zosiyanasiyana zophikira. Kumbukirani kuti kudya zamasamba ndizothandiza kwambiri ndikamaphika kusiyana ndi kulandira kutentha. Ngati simukukonda masamba konse, kapena ngati mulibe nthawi yoti muwaphike, pali zosankha zongobweretsa fiber m'thupi, ndipo tsopano muphunzira za iwo.

Mankhwala amagulitsa mbewu za fulakesi. Amatha kukhala pansi ndi chopukusira khofi, kenako kuwaza mbale ndi ufa. Palinso gwero labwino lazakudya - chomera "nthata" (psyllium husk). Zakudya zowonjezera ndi iyo zitha kuyitanidwa ku malo ogulitsira aku America. Ndipo mutha kuyesanso pectin. Zimachitika apulo, beetroot kapena zina. Ikugulitsidwa m'misika yayikulu m'madipatimenti a matenda a shuga.

Mwambiri, sizingatheke kuchotsa kudzimbidwa ngati kuchepa kwa magnesium sikumachotsedwa m'thupi. Magnesium ndi mchere wabwino kwambiri. Amadziwika zochepa kuposa calcium, ngakhale kuti mapindu ake ndiokulirapo. Magnesium imathandiza kwambiri mtima, imachepetsa mitsempha, komanso imachepetsa zizindikiro za PMS mwa akazi.

Ngati, kupatula kudzimbidwa, mulinso ndi kukokana mwendo, ichi ndi chizindikiro chokwanira cha kuperewera kwa magnesium. Magnesium imatsitsanso kuthamanga kwa magazi ndipo - chisamaliro! - Amawonjezera kukhudzika kwa minofu ku insulin. Kuti mumve zambiri za momwe mungagwiritsire ntchito mankhwala othandizira a magnesium, onani nkhani "Kodi Mavitamini Ati a Matenda Ati A shuga Atha Kupindulitsa Kwambiri".

Yesani kumwa vitamini C 1-3 magalamu patsiku. Izi nthawi zambiri zimathandizira kukonza matumbo. Magnesium ndiyofunikira kuposa vitamini C, kotero yambirani nayo.
Chovala chomaliza koma osati chaching'onoting'ono chomwe chimapangitsa kudzimbidwa ndi chimbudzi ngati sizili bwino kupita. Onetsetsani kuti mwathetsa nkhaniyi.

Momwe mungasangalalire ndi zakudya komanso kupewa zopasuka

Mtundu wachiwiri wa matenda ashuga, kuchuluka kwa shuga m'magazi nthawi zambiri kumayambitsa kulakalaka kosaletseka kwa zakudya zamatumbo mwa odwala. Pazakudya zamafuta ochepa, muyenera kunyamuka patebulo ndikukhuta, koma ndikofunikira kuti musamadye kwambiri.

Masiku ochepa oyambira amatha kukhala ovuta, muyenera kukhala oleza mtima. Kenako msuzi wamagazi umakhazikika. Chidwi cha kudya mafuta ochulukirapo zimatha kudutsa, ndipo mudzakhala ndi chidwi chaumoyo.

Kutsatira zakudya zamafuta ochepa kuti muchepetse magazi, idyani nsomba zamchere zamchere kamodzi katatu pa sabata.

Kuti muthane ndi vuto losafuna kudya mafuta osokoneza bongo, anthu onenepa kwambiri omwe ali ndi matenda a metabolic ndi mtundu wa 2 angathe kuchitanso zina. Werengani nkhani yokhudzana ndi chithandizo cha kudalira chakudya chamthupi kuti mumve zambiri.

Ngati mumakhala ndi chizolowezi chodya mpaka zotayira, ndiye kuti muyenera kudzipatula. Kupanda kutero, sizingatheke kuchepetsa shuga m'magazi kukhala abwinobwino. Pazakudya zamafuta ochepa, mutha kudya zakudya zabwino zambiri zomanga thupi kuti mumve bwino komanso kukhuta. Koma osati zochulukirapo kuti musatambasule makoma am'mimba.

Kudwala kwambiri kumayambitsa shuga m'magazi, mosasamala zomwe mudadya. Tsoka ilo, ili ndi vuto lalikulu kwa odwala ambiri omwe ali ndi matenda ashuga a 2. Kuti muthane ndi vutoli, muyenera kupeza zosangalatsa zina zomwe zidzakusintheni ndi chakudya chochuluka. Zakumwa ndi ndudu sizoyenera. Ili ndiye vuto lalikulu lomwe limapitilira mutu wa tsamba lathu. Yesani kuphunzira kudziphunziritsa.

Anthu ambiri omwe amasintha zakudya zamagulu ochepa am'madzi amayamba kuphika. Ngati mumakhala ndi nthawi, ndizosavuta kuti muphunzire kuphika zakudya zokoma za Mulungu zomwe zili zoyenera odyera zabwino kuchokera kuzakuloledwa. Anzanu ndi abale anu adzasangalala kwambiri. Zachidziwikire, pokhapokha ngati amakhulupirira zitsamba.

Chepetsani shuga m'magazi a shuga - ndizowona

Chifukwa chake, mumawerenga momwe mungachepetse shuga m'magazi a shuga ndi zakudya zamagulu ochepa. Kuyambira m'ma 1970, anthu mamiliyoni ambiri agwiritsa ntchito bwino mankhwalawa kuchiza kunenepa kwambiri komanso poyambira matenda a shuga 2. Dokotala waku America Richard Bernstein adayetsa odwala ake, ndipo kuyambira kumapeto kwa m'ma 1980 adayamba kupititsa patsogolo kufalitsa koletsa kwa chakudya chamagulu m'zakudya ndikulemba matenda ashuga 1.

Tikukulimbikitsani kuti muyambe kudya zakudya zamagulu ochepa owonjezera kwa masabata awiri. Mutha kuphunzira mosavuta kuphika zakudya zokoma, zamafuta ndi zamafuta zokhala ndi mapuloteni komanso mafuta achilengedwe. Onetsetsani kuti mita yanu ikuwonetsa zotsatira zolondola. Pangani shuga m'magazi kangapo patsiku - ndipo posachedwa mudzazindikira kuchuluka kwa njira yatsopano yomwe mumadyera.

Apa tiyenera kukumbukira zotsatirazi. Chithandizo cha boma chimakhulupirira kuti shuga imalipidwa bwino ngati kuchuluka kwa hemoglobin ya glycated kwatsikira mpaka 6.5%. Mwa anthu athanzi labwino, opanda matenda a shuga komanso kunenepa kwambiri, chiwerengerochi ndi 4.2-4.6%. Ndikutheka kuti ngakhale shuga wambiri ataposa zomwe zimachitika nthawi 1.5, endocrinologist anganene kuti zonse zikuyenda bwino.

Mukamadya chakudya chamafuta ochepa, mutha kukhalabe ndi shuga m'magazi ofanana ndi anthu athanzi popanda zovuta za kagayidwe kazakudya. Glycated hemoglobin pakapita nthawi, mudzakhala mumtundu wa 4.5-5.6%. Pafupifupi 100% iyi imatsimikizira kuti simudzakhala ndi vuto la matenda ashuga komanso ngakhale "okalamba" matenda amtima. Werengani "Kodi ndizotheka kuti matenda ashuga azikhala zaka 80-90?"

Zogulitsa zamapuloteni azakudya zamafuta ochepa zimakhala zotsika mtengo. Komanso, kudya m'njira imeneyi kumakubweretserani mavuto, makamaka mukamayendera komanso kuyenda. Koma lero ndi njira yodalirika yochepetsera shuga m'magazi kukhala yokhazikika komanso kupewa zovuta za matenda ashuga. Ngati mumatsatira mosamala zakudya komanso kuchita masewera olimbitsa thupi pang'ono, mutha kukhala ndi thanzi labwino kuposa anzanu.