Kodi ndingathe kudya soseji yophika shuga? Mafunso okhudza kugwiritsidwa ntchito kwa mitundu ya zakudya omwe analipo asanazindikire amapezeka pafupifupi odwala matenda ashuga.
Ndi makulidwe a pathological process, muyenera kusintha kwambiri zakudya zomwe mumadya ndikuzolowera zakudya zatsopano, zomwe amakonda.
masoseji otheka bwanji ndipo ndizotheka kudya ndi matenda a shuga a 2? Kodi ndizovomerezeka ndi zoletsedwa ziti za odwala matenda ashuga?
Kufunika kwa zakudya zoyenera mukamapanga njirayi
Kutsatira mankhwala azakudya ndi gawo limodzi la moyo wa wodwala aliyense yemwe ali ndi matenda a shuga 2. Chifukwa cha zakudya zopangidwa moyenera, zotsatila zingapo zabwino zimatheka.
Choyamba, phindu la chakudya chochepa mphamvu zopatsa mphamvu ndikuletsa kupezeka kwamphamvu kwambiri komanso kuthamanga kwa glucose m'magazi, kuchepetsa katundu pa kapamba - thupi lomwe limayang'anira kupangika kwa insulin. Monga mukudziwa, ndi mtundu wachiwiri wa matenda ashuga, ntchito ya chiwalochi imasokonekera, chifukwa chomwe thupi sililandira insulin yokwanira, yomwe imakhudza njira yoyendetsera shuga.
Zakudya zoyenera zimatha kukonza thanzi la thupi, zomwe zimachepetsa kwambiri zovuta zamavuto osiyanasiyana zomwe zimatha kubuka chifukwa cha dongosolo la matenda. Choyamba, zovuta zoyipa zamatenda a shuga zimachitika pa ziwalo zamtima.
Chimodzi mwazinthu zofunikira zofunikira zofunikira pakudya ndi kusintha kwa kulemera kwa thupi. Kupatula apo, palibe chinsinsi kuti pafupifupi munthu aliyense wodwala matendawa ndi wonenepa. Zakudya zamafuta ochepera pang'ono zimachepetsa thupi pang'ono pang'onopang'ono.
Zatsimikiziridwa mwasayansi kuti anthu omwe akupitiliza kudya, osatsata malangizo a kuchipatala, kale magawo a matendawa amadalira kumwa mankhwala a hypoglycemic.
Nthawi yomweyo, gulu la odwala omwe amafufuza zakudya zawo moyenera amatha "kuchedwetsa" kugwiritsa ntchito mankhwala ochepetsa shuga. Mankhwala ambiri omwe amagwiritsidwa ntchito polimbitsa matenda a shuga amakhala ndi zotsatira zosawerengeka ndipo amakhudza kwambiri ziwalo zamkati ndi machitidwe ambiri.
Zambiri mwa izi, impso ndi chiwindi cha munthu zimavutika.
Kodi kudya ndi chitukuko cha matenda?
Mankhwala othandizira pakudya pamaso pa matenda a shuga amaphatikizapo kugwiritsa ntchito zakudya zama calori zochepa, chifukwa chomwe mungathe kukwaniritsa kuchepetsa zopatsa mphamvu tsiku ndi tsiku.
Pali mfundo zina zamagulu onse odwala matenda ashuga zomwe ayenera kudziwa. Nthawi yomweyo, amakhulupirira kuti, choyambirira, zakudya za kabohaidreti ziyenera kupewedwa. M'malo mwake, michere yambiri yovuta kwa anthu ndiyofunikira kwa anthu, popeza ndi omwe amapereka kwambiri mphamvu. Amakhutira mwachangu ndikulolani kuti musamve ludzu kwa nthawi yayitali. Zachidziwikire, munthu sayenera kudya zinthu zochuluka motere.
Kuti muchepetse kunenepa komanso kupewa kuwonjezeka kowopsa m'magazi a glucose, muyenera kukana (kapena kuchepera malire) zopatsa mphamvu zamafuta pang'ono menyu. Izi makamaka ndizopanga shuga ndi ufa wa giredi yoyamba. Ndi zinthu izi zomwe zitha kuwononga thanzi la munthu wodwala matenda ashuga.
Kupanga zakudya zama calori ochepa ndizotheka kuchepetsa mafuta. Kuti muchite izi, lekani zakudya zokazinga, nyama yamafuta ndi nsomba, zinthu zamkaka. Mutha kulowetsa m'malo ndi zakudya zofananira, koma ndi mafuta ochepa.
M'malo mwa zakudya za munthu aliyense wodwala matenda ashuga ayenera kukhala masamba (makamaka mwatsopano). Amakhala ndi ma calorie otsika, ali ndi madzi ambiri ndi zakudya zamafuta, zomwe zimakhala ndi phindu panjira yosokoneza njira ya metabolic.
Komanso, kuti mupange zakudya zoyenera, ndikofunikira kuti muphunzire lingaliro la glycemic index, lomwe limawonetsa kuchuluka kwa glucose mutatha kudya chinthu china. Chifukwa chake, pamene chizindikirocho chikukwera, mafuta omwe amapezeka mosavuta amasintha kukhala shuga. Kwa odwala matenda ashuga, ndikofunikira kusankha zakudya zomwe zili ndi chisonyezo chochepa cha glycemic.
Kuphatikiza apo, musaiwale kuti kudya kwambiri kumakhala kovulaza pamaso pa matenda ashuga. Ndipo popanda izo, katundu wamkulu pamapamba akuchulukirachulukira.
Muyenera kudya pafupipafupi, koma pang'onopang'ono. Ndikwabwino ngati gawo laling'ono la kanjedza la munthu lizolowereka.
Zosiyanasiyana
Funso ngati soseji imaloledwa mu matenda ashuga imadandaula anthu ambiri odwala matenda ashuga, chifukwa chazakudya izi ndizodziwika kwambiri pakati pa anthu.
Ndikosavuta kulingalira munthu yemwe samadya zakudya zamtunduwu.
Mitundu yosiyanasiyana ndi masoseji osiyanasiyana amakupatsani mwayi woti musankhe mtundu womwe mungakonde kwambiri.
Ambiri amadya masoseji monga zinthu za tsiku ndi tsiku, amapangira masangweji kuchokera kwa iwo kapena kuwaphatikiza ndi mbale zazikulu.
Masiku ano m'masitolo mutha kuwona mitundu yosiyanasiyana:
- zakudya zopangidwa kuchokera ku nkhuku zodalaꓼ
- zosuta zosaphikaꓼ
- kusaka, komwe kumadziwika ndi mafuta ochulukirapo komanso akuthwa, amasutaꓼ
- chiwindi
- ham-zoꓼ
- adotolo ndi owiritsaꓼ
- ndi mafuta.
Onsewa amasiyana pakati pawo mwaukadaulo wopanga, mawonekedwe a kulawa, kapangidwe kake ndi zopatsa mphamvu. Tsoka ilo, zikuluzikulu zomwe zimapanga soseji zamakono ndizowuma ndi soya. Amakhulupirira kuti zosakaniza zotere sizikhala ndi katundu wawo wopindulitsa osati kwa odwala matenda ashuga okha, komanso anthu athanzi. Ndipo mothandizidwa ndi mitundu yambiri yazakudya ndi ma flavorings, zakudya zama soseji zimawonongeka kwambiri. Katundu wa soya ndi amodzi mwa chakudya chamagetsi, chomwe chingapangitse kuti shuga ayambe kutuluka m'magazi.
Komanso, mukamadya soseji, zinthu zotsatirazi ziyenera kuganiziridwa:
- Ambiri mwa mafuta osiyanasiyana amapezeka m'mitundu yonse ya masoseji
- Mphamvu yazomwe zimapangidwazo sizingaimidwe ndi chakudya chamagulu ambiri, koma kupezeka kwa soya mkati mwake kumakhudzanso thanzi la thupi
- Zopatsa mphamvu zopatsa mphamvu zambiri zimapangitsa kuti malonda ake akhale osayenera kudya ndi zakudya zama calorie ochepa.
Kuti muwone ngati ndizotheka kudya soseji (mtundu wake weniweni), ndikofunikira kuti musangotengera mawonekedwe ake, komanso mulingo wa index ya glycemic. Kutengera mtundu wanji wa soseji, zimatsimikiziridwa kuti mutha kuzidya kapena ayi.
Soseji yophika komanso yodwala matenda osiyanasiyana ("dokotala", "mkaka", "amateur" kapena "Moscow"), monga lamulo, ali ndi index ya glycemic kuyambira magawo 0 mpaka 34, ndipo kuchuluka kwa ma kilocalories pama gramu zana azinthu sizikupitilira mazana atatu. Ndi soseji izi zomwe zimaphatikizidwa m'gulu la zakudya zamagetsi ndipo ndizovomerezeka pakudya. Ingokumbukirani kuti muyenera kudya soseji zochuluka motero.
Soseji yophika yofikira shuga, monga lamulo, sigwiritsidwa ntchito. Mulinso mitundu monga "cervelat", "Finnish", "Moscow", "balykovy". Ngakhale glycemic index yake ndiyotsika kwambiri (mpaka ma unit 45), kuchuluka kwa mafuta kumatha kufikira 50 peresenti ya chakudya chokwanira cha tsiku lililonse. Ndiye chifukwa chake, anthu onenepa kwambiri saloledwa kuti azigwiritsa ntchito.
Mndandanda wa glycemic wa soseji zosaphika nthawi zina umatha kufika magawo makumi asanu ndi limodzi ndi chimodzi. Zogulitsa zotere zimaphatikizapo "Soviet", "metropolitan" ndi "salami." Mankhwala opatsa mphamvu kwambiri, mafuta ambiri sindiwo njira yabwino ngati munthu wapatsidwa mankhwala othandizira odwala matenda ashuga. Kugula chinthu kungayambitse kunenepa kwambiri komanso kunenepa kwambiri m'magazi.
Ndiye chifukwa chake, soseji yotereyi yomwe ili ndi matenda ashuga ndi bwino kusaigwiritsa ntchito.
Kodi soseji ya shuga ndi chiyani?
Popeza kuphatikizidwa kwa masoseji amakono, njira yabwino kwa odwala matenda ashuga ndiyo kuphika nokha.
Chifukwa chake, kuwonjezera pazinthu zingapo zowonongeka ndi zopanga zopangira titha kupewa. Ngati mungafunike kugula chinthu chotsirizidwa, mutha kusankha malonda a matenda ashuga.
Soseji yodwala matenda a shuga sizingakubweretsereni mavuto ngati mukugwiritsa ntchito moyenera komanso mosakwanira. Mukamasankha malonda, muyenera kuyang'anira mawonekedwe ake ndi kuchuluka kwa mafuta. Chochita choterocho chimayenera kupangidwa kokha kuchokera ku zopangidwa ndi premium ndipo siziyenera kukhala ndi zowonjezera chakudya. Chifukwa chake, muyenera kukana kugula mitengo yotsika mtengo.
Mphamvu zomwe zimapangidwira soseji ya matenda ashuga ziyenera kukhala pamlingo wa 250 kilocalories pamagalamu zana azinthu, zomwe:
- mapuloteni - 12 gꓼ
- mafuta - 23 grꓼ
- Mavitamini B ndi PPꓼ
- kutsatira zinthu monga chitsulo, calcium, ayodini, phosphorous, sodium ndi magnesium.
Mndandanda wamtundu wa glycemic umatha kukhala osiyanasiyana mpaka 0 mpaka 34.
Soseji ya shuga imatha kudyedwa m'mawonekedwe owiritsa, koma osaphatikiza ndi zophatikiza ndi mafuta. Kuphatikizika kwakukulu kumakhala zakudya zamasamba a odwala matenda ashuga (kupatula mbatata ndi nyemba).
Mawonekedwe ndi kusiyanasiyana kwa soseji ya matenda ashuga ndizochepa mafuta (osapitirira 20-30 peresenti ya kuchuluka kwa tsiku ndi tsiku), zosakaniza zachilengedwe ndi osachepera ochepa zonunkhira. Kuphatikiza apo, zinthu ngati izi ziyenera kukhala ndi mafuta pang'ono.
Momwe mungaphikire soseji yazakudya kunyumba, akatswiri adzakuuzani mu kanema munkhaniyi.
