Odwala onse omwe ali ndi matenda a shuga amadziwa kuti amalimbikitsidwa zakudya zapadera za carb za matenda a shuga 2 kapena oyamba, kuphatikiza mndandanda wazinthu zomwe zololedwa kuti zigwiritsidwe ntchito ndi odwala omwe ali ndi vutoli.
Matenda ngati matenda ashuga amatha kuchitika zaka zilizonse. Zimapezeka mwa onse achinyamata odwala ndi okalamba. Ngati tikulankhula za odwala ochepa, ndiye kuti zakudya zimasankhidwa kwa iwo, ndipo kwa okalamba mndandanda wazinthu zovomerezeka ungasinthe kwambiri.
Anthu achikulire amatha kuyang'anira pawokha menyu, pakudya kwa ana omwe akudwala matenda a shuga amayang'aniridwa ndi makolo.
Ndizofunikira kudziwa kuti zakudya zamagulu ochepa za anthu odwala matenda ashuga zimaphatikizidwa ndi mankhwala. Chifukwa chake, ndizosatheka kuganiza kuti kutsatira zakudya popanda zovuta za mankhwala apadera kungathandize kuthana ndi matendawa.
Zakudya zotsika kwambiri zamatenda a shuga amtundu wa 1 kapena mtundu 2 zimayikidwa ndi dokotala. Sikoyenera kuti musankhe nokha menyu, ndibwino kuti mupereke nkhaniyi kwa dokotala wodziwa zambiri.
Kuphatikiza pa mapiritsi ndi zakudya, muyenera kuchita masewera olimbitsa thupi okwanira. Kuchita masewera olimbitsa thupi moyenera ndi matendawa kulinso kofunikira kuposa kumwa mankhwala kapena kudya moyenera.
Kodi phindu lamadyedwe ndi chiyani?
Musanalankhule za chomwe chimakhala ndi kadyedwe kabwino kwambiri kokhala ndi matenda a shuga a 2, ziyenera kufotokozedwa kuti pali zifukwa zingapo zazikulu zothandizira matendawa.
Zomwe zimayambitsa izi zimatha kukhala kukhalapo kwa zizolowezi zoipa, vuto la majini, kusowa kwa zakudya m'thupi.
Chilichonse kuchokera pamndandanda womwe uli pamwambapa chimatha kuyambitsa kukula kwa matenda ashuga. Kuti mupewe matenda otere, ndikofunikira kuyesedwa ndi katswiri woyenera ndikutsatira malangizo ake onse.
Chimodzi mwa malangizowa ndi zakudya zamagulu ochepa a shuga 2, dokotala amapanga zakudya kwa sabata lathunthu, ndipo wodwalayo ayenera kutsatira malangizowo.
Pali milandu yambiri pomwe kudya mosamalitsa kudathandiza wodwalayo kuchepetsa shuga m'magazi ndikuwongolera kaganizidwe ka insulin. Ngati mupenda mawunikidwe a odwala ambiri, zimawonekera kuti kudya kwama carb ochepa a shuga ndi njira yovomerezeka yoyendetsera bwino yomwe imakhudza thupi.
Chomwe chimaperekedwa pachakudya ichi ndichakuti wodwalayo amalimbikitsidwa kuti achepetse kudya komwe kumakhala chakudya chambiri.
Nthawi zambiri, zakudya zamafuta ochepa a shuga 2 zimaphatikizapo kukana kwathunthu zinthu monga izi:
- zinthu zophika mkate;
- Pasitala
- chimanga;
- zipatso zokoma.
Madokotala amalimbikitsa kudya zamadzimadzi zochulukirapo ndikuwonjezera zina za vitamini pazakudya zanu.
Zakudya za wodwalayo zizikhala ndi zokwanira zake:
- Calcium
- Magnesium
- Potaziyamu
Zogulitsa zomwe zimakhala ndi mafuta ochulukirapo, m'malo mwake, zimafunikira kuwonjezera zakudya zanu. Pambuyo pakugwiritsa ntchito, shuga amakwera pang'onopang'ono, motsatana, kenako insulin yaying'ono, yomwe imapezeka m'thupi la odwala matenda ashuga, amagwirizana ndi ntchito yake. Tiyenera kukumbukira kuti chakudya chopanda chakudya chopatsa mphamvu chimaphatikizapo kukana kwathunthu zakudya zabwino, kuphatikizapo zipatso ndi zakumwa zomwe zimakhala ndi shuga.
Mankhwalawa matenda a shuga a mtundu wachiwiri ayenera kudya chakudya chamagulu ochepa. Izi sizitsimikiziridwa mwasayansi.
Madokotala ambiri amaganiza kuti mafuta ochulukirapo m'thupi amachititsa kuchuluka kwa magazi m'thupi, ndipo kwa odwala matenda ashuga ndi owopsa.
Kodi chothandiza ndi chiyani kwa odwala matenda ashuga a 2?
Tiyeneranso kudziwa kuti kudya zakudya zokhala ndi index yotsika ya glycemic sikothandiza kwa odwala omwe akudwala matenda a shuga, komanso kwa anthu onenepa kwambiri. Kuti muchepetse kunenepa, madokotala amalimbikitsa kudya zakudya zomwe zimakhala ndi mafuta ochepa. Pali maphikidwe a zakudya zamafuta ochepa omwe amakupatsani mwayi kuphika zakudya zopatsa thanzi komanso zosangalatsa nthawi imodzi.
Ngati zakudya zimagwiritsidwa ntchito pakuchepetsa thupi, ndiye kuti menyuwo amachepetsa kuchuluka kwa chakudya chamafuta, pomwe mapuloteni sanachepe.
Pankhani ya momwe mungasankhire zakudya zoyenera za odwala matenda ashuga a 2, ndikofunikira kudziwa kuti zakudya zawo ziyenera kukhala ndi zinthu zomwe zimapatsa thupi chakudya chathunthu. Kudya zakudya zopatsa thanzi kwambiri kwa shuga wachiwiri kumatha kupangitsa kuti shuga azitha kwambiri, chifukwa chake thanzi la wodwalayo limakulanso. Kuti izi zisachitike, madokotala akupanga zakudya zapadera zomwe zimaphatikizapo kumwa zakudya zofunika. Izi zimathandiza kuti munthu asamamve ludzu komanso azikhala mwamtendere.
Zakudya za matenda a shuga a 2 ndizosiyana pang'ono ndi zakudya zomwe zimayambitsa matenda a shuga 1. Poyambirira, tikulankhula za zakudya za masiku ano za Kremlin. Ndiye kuti, chakudya chamafuta sichimasungidwa kumenyu momwe zingathere, koma mapuloteni amakhalabe mu gawo lomwelo.
Ndikofunikira kumvetsetsa kuti ndi zakudya ziti zomwe zimawonedwa ngati zovuta komanso zosavuta.
Zotsalazo zimaphatikizanso shuga, yemwe amalowa m'thupi laumunthu ndipo amatengeka mwachangu kuchokera pazigawo zam'mimba zomwe zimalowa m'magazi. Zotsatira zake, munthu amamva kuwonjezeka kwa mphamvu, koma njirayi imatenga nthawi yochepa. Zakudya zomanga thupi zovuta kuzimeza kwa nthawi yayitali, motero, shuga amapangidwanso kwa nthawi yayitali. Chifukwa chakumwa michere yambiri, munthu amamva kupanikizika mphamvu komanso kukhuta kwa nthawi yayitali.
Aliyense amene akufuna kuyesa njirayi amadzisankhira pawokha chakudya, koma ndibwino kugwiritsa ntchito chithandizo cha katswiri wazodziwa. Kuphatikiza pa matenda ashuga, wodwalayo amatha kukhala ndi matenda ena. Ndikutengera zotsatira za kufufuza kovuta komwe muyenera kuyambitsa kusankha mndandanda ndikungodziwa chithunzi chenicheni chomwe mungasiyire zakudya zina pachakudya, ndikuwonjezera ena, m'malo mwake.
Kodi akatswiri amati chiyani?
Pali mndandanda wazakudya zingapo zamafuta ochepa, zomwe akatswiri ambiri amalimbikitsa.
Zakudya zama carb zochepa ndizakuti mafuta ochulukirapo samachotsedwa muzakudya.
Zakudya zamafuta othamanga zimaphatikizapo shuga, sucrose, fructose ndi ena.
Malonda omwe ali ndi chakudya chamagulu ochulukirapo ambiri ndi awa:
- kupanikizana;
- wokondedwa;
- Pasitala
- zinthu zophika:
- Confectionery
- vwende;
- mphesa;
- zipatso zouma;
- nthochi
- nkhuyu.
Chinsinsi cha chakudya chochepa kwambiri cha anthu odwala matenda ashuga ndikuti zakudya zomwe zimakhala ndi mafuta ochulukirapo amaphatikizidwa muzakudya.
Izi ndi izi:
- Zitsamba ndi masamba.
- Porridge.
- Zinthu zamkaka.
- Mphesa ndi nyemba.
Chizindikiro cha zakudya zotsika kwambiri zamatenda a shuga a 2 ndikuti munthu amamwa mavitamini ndi michere yokwanira. Ochuluka aiwo amapezeka zipatso zosiyanasiyana. Chifukwa chake, kwa odwala matenda ashuga omwe amakhala ndi zakudya zamagulu ochepa, tikulimbikitsidwa kuphatikiza zipatso monga:
- mitundu ya maapulo osawoneka;
- mapichesi;
- ma apricots
- zipatso zamphesa;
- malalanje
- plums
- Cherry
Ndiwothandiza kwambiri, koma mulibe shuga kapena zomwe zili zochepa ndizochepa.
Onse omwe amachepetsa thupi komanso odwala omwe adwala matenda amtundu wa 2, chakudya chopatsa thanzi ndichabwino. Zakudya za mmera siziposa magalamu 300 tsiku lililonse. Ndikwabwino kusankha mkate kuchokera ku mbewu zonse, ndipo ufa wa tsiku ndi tsiku suyenera kupitirira 120 g.
Chinsinsi cha zakudya za matenda amtundu wa 2 ndikuti wodwala azitha kudya zipatso zambiri monga vitamini B, E ndi fiber momwe angathere. Gawo lomaliza limathandizira kukhazikika kwa cholesterol ndi glucose m'magazi.
Tanthauzo la Zakudya zama carb zochepa pa sabata limodzi ndikuchepetsa kuchuluka kwa mafuta omwe amawonongeka pakukonzanso kuchuluka kwa mapuloteni. Tisaiwale kuti kwa wodwala yemwe wapezeka ndi matenda ashuga, mapuloteni ndiwo chimake chachikulu, koma zomwe zili mkati siziyenera kupitilira magalamu 500 tsiku lililonse.
Mndandanda wonse wamalonda ungasinthidwe malinga ndi zomwe wodwala akuonetsa.
Gome la zakudya zolimbikitsidwa liyenera kupangidwa ndi dokotala wodziwa zambiri.
Chifukwa chiyani kuli kofunikira kutsatira malamulowo?
Ndikosavuta kupewa matendawa kuposa kuchiza pambuyo pake. Makamaka pankhani ya matenda ashuga. Izi matenda amadziwika ndi kuti mwina sangathe kuchotsa izo. Ngati kuphwanya mtundu wa glucose kuzindikira kwayamba m'thupi, ndiye kuti nkovuta kwambiri kusintha njirayi.
Popewa kuwonongeka, muyenera kukhala ndi moyo wathanzi ndikutsatira malangizo pazakudya zanu.
Lamuloli ndilofunika kwambiri kwa odwala matenda ashuga. Ngati matenda atapezeka kale, muyenera kuganizira kwambiri za thanzi lanu ndikuyamba kukhala ndi moyo wabwino. Zizolowezi zoyipa ziyenera kutayidwa nthawi yomweyo. Muyenera kuyamba kusewera masewera olimbitsa thupi, masewera olimbitsa thupi sayenera kukhala olemetsa kwambiri, muyenera kukumbukira nthawi zonse kuti thupi la odwala matenda ashuga sapeza mphamvu zoyenera ndipo amafunika kudya nthawi zonse.
Kuthana ndi zakudya kwambiri ndizofunikira. Poterepa, sizitanthauza kuti chakudyacho chimakhala chokhwima kwambiri malinga ndi zoletsa kuchuluka kwa chakudya chomwe chimadyedwa. Apa tikulankhula zakuti wodwalayo agwiritse ntchito zinthu zovomerezeka zokha ndikusiyiratu kunja zomwe zimatsutsana ndi dokotala. Sizoletsedwa kudya zakudya zokhala ndi index yayikulu ya glycemic.
Kuti mudziwe bwino zomwe mungatenge kuti mukonze zakudya zomwe mumakonda, muyenera kufunsa dokotala. Pali tebulo lapadera la odwala matenda ashuga lomwe lili ndi mndandanda wazinthu zomwe zaloledwa odwala matenda ashuga. Itha kupezeka kwa dokotala wanu kapena kupezeka pa intaneti, njira yoyamba ndiyabwino. Dokotala adzakuwuzani mwatsatanetsatane kuchuluka kwa kapangidwe kake komwe kamafunikira pakugwiritsa ntchito sabata.
Ponena za odwala omwe amagwiritsa ntchito zakudya kuti achepetse thupi, ndikofunikira kudziwa kuti kwa anthu omwe ali ndi shuga ochepa, zakudya zina zimalimbikitsidwa, koma ena omwe akudwala matenda a shuga kapena insulin ndi ena.
Ngati tikulankhula za odwala omwe ali ndi mtundu wachiwiri wa shuga, amatha kudya mazira a nkhuku mwa mtundu uliwonse, koma osapitilira zidutswa ziwiri patsiku. Ndikwabwino kusankha nyama yoyera, popeza imakhala ndi mafuta ochepa komanso mafuta ambiri. Ichi ndi nkhuku, kalulu kapena nyama yankhuku.
M'malo mwa shuga kapena zakudya zotsekemera, muyenera kugwiritsa ntchito maswiti apadera azakudya omwe ali ndi zinthu zomwe zimapangitsa shuga.
Kodi ndikofunikira kudziwa chiyani matenda a shuga ndi mtundu woyamba wa matenda?
Kwa odwala omwe ali ndi mtundu woyamba wamatenda, zakudya zina zimasankhidwa.
Zakudya izi zitha kukhala ndi chakudya chamafuta, ndipo zilipo zochuluka kwambiri.
Mapuloteni ndi mafuta amachepetsedwa kukhala abwinobwino - 25% yazakudya zonse zomwe zimadyedwa patsiku.
Nthawi zambiri, mndandanda wazinthu zololedwa ndi monga:
- phala;
- gawo la mbatata;
- Pasitala
- nsomba zophika kapena zophika;
- chidutswa cha nkhuku.
Nthawi zina menyu umaphatikizapo kuchuluka kwamavitamini ndi michere.
Tizikumbukiranso kuti ndi mtundu 1 wa matenda a shuga, ndikofunikira kwambiri kuphatikiza kudya zakudya ndi jakisoni wa insulin molondola.
Muyenera kutsatira malamulowa:
- Masana, chakudya chimayenera kutengedwa m'magawo anayi mpaka eyiti. Nthawi yomweyo, mkate umagawidwa tsiku lonse nthawi yomweyo. Zakudya zambiri zamafuta zimatengedwa kuti tidye chakudya cham'mawa komanso nkhomaliro. Kuchuluka kwa zakudya kumatengera gawo la matendawa ndi kuchuluka kwa insulin yomwe imalowetsa wodwala, komanso mtundu wa mankhwalawo.
- Wodwala akachulukitsa zolimbitsa thupi, ndiye kuti ayenera kuwonjezera kuchuluka kwa chakudya chomwedwa. Izi ndizofunikira kwambiri ndipo ndizoletsedwa mwamphamvu kuyiwala za lamuloli.
- Anthu odwala matenda ashuga saloledwa kudya chakudya, komanso osavomerezeka kudya kwambiri.
- Pa chakudya chimodzi munthu sayenera kudya zopatsa mphamvu zopitilira 600. Ngati mukufuna kuchepa thupi, ndiye kuti kuchuluka kwa zopatsa mphamvu kungachepe. Kwa tsiku, zomwe siziyenera kupitirira zopitilira 3100.
- Ndiosafunika kudya fodya, wokazinga kapena zakudya zonunkhira kwambiri.
- Mowa umaletsedwa kugwiritsa ntchito mlingo uliwonse.
- Zakudya ndizoyenda bwino.
- Ndikwabwino kudya nsomba zopangidwa ndi nyama kapena nyama.
Kutsatira malamulo onsewa kudzakuthandizani kukhala ndi thanzi komanso kuchepetsa zoopsa za thanzi. Zachidziwikire, ndizothandiza kuchepetsa thupi, zomwe ndizofunikanso kwa odwala omwe ali ndi matenda a shuga 2, ndipo nthawi zina oyamba. Chifukwa chake, kuwonjezera pa kumwa mankhwala, ndikofunikanso kutsatira malamulo ena.
Zakudya zamafuta ochepa zimafotokozedwa mu kanema m'nkhaniyi.
