Zakudya zopatsa thanzi kwa shuga ndizosiyana kwambiri ndi zakudya zomwe anthu ambiri amadya. Izi ndichifukwa cha machitidwe a matendawa komanso kusintha komwe kumachitika mthupi la munthu pakukonzekera matenda a pathological.
Kukhala bwino kwa wodwala, kuchuluka kwa glucose m'magazi komanso chiwopsezo chokhala ndi zovuta zingapo kumadalira kuchuluka ndi kuchuluka kwa zinthu zomwe zadulidwa. Ichi ndichifukwa chake, odwala matenda ashuga ayenera kutsatira mosamalitsa malangizo azachipatala, asinthe "kudya" kwawo.
Kodi kudya ndi matenda ashuga komanso kukhala ndi vuto la shuga ndi chiyani?
Kodi kufunikira kwa zakudya m'thupi ndikofunika bwanji?
Mosakayikira, kudya zakudya zoyenera m'magazi a shuga ndi imodzi mwazinthu zofunikira kwambiri pakuchiza kwazomwe zimachitika. Malinga ndi malingaliro apadziko lonse lapansi, ndikofunika kutsatira zakudya zoyenera komanso kuchita masewera olimbitsa thupi (zofunikira zolimbitsa thupi) ziyenera kuyikidwa pazigawo zoyambirira za matenda. Chifukwa chake, nthawi zambiri zimakhala zotheka kusunga shuga pamitundu yosiyanasiyana yoyenera. Popanda chifukwa chofunikira, odwala matenda ashuga amayeneranso kugwiritsa ntchito mankhwala ogwiritsa ntchito a hypoglycemic.
Kuphatikiza apo, chifukwa cha zakudya zabwino za anthu odwala matenda ashuga, pamakhala kusokonezeka kwa zoopsa zomwe zimachitika chifukwa cha zovuta zingapo zomwe zimawoneka panthawi yopanga njira ya pathological. Choyamba, izi zimagwira ntchito zamatenda amtundu uliwonse. Kupatula apo, nthawi zambiri, shuga mellitus imakhala ndi mawonetsero olakwika monga kuwonjezeka kwa kuthamanga kwa magazi komanso kupezeka kwa cholesterol yambiri. Ndiye chifukwa chake, odwala omwe ali ndi matenda ashuga ayenera kukhala ndi cholinga chothana ndi zoopsazi.
Makhalidwe amakono a anthu ambiri komanso zinthu zomwe akuzolowera zikuyamba kukhala zotheka pakukula kwa matenda a shuga a fomu yodziyimira payekha. Nthawi zambiri, m’banja momwe munthu wodwala matenda ashuga amakhala, malinga ndi mfundo za chakudya chopatsa thanzi, mamembala ake onse amadya. Chifukwa chake, ndikotheka kupewa kuwonekera kwa chinthu chomwe chimatengera matenda, kapena kungosintha mkhalidwe waumoyo.
Dziwani kuti odwala samatsata malangizo oyenera potsatira chithandizo cha zakudya. Izi zitha kukhala chifukwa cha zifukwa ziwiri zazikulu:
- Munthu wodwala matenda ashuga satenga njira ya mankhwala osagwiritsa ntchito mankhwala kapena safuna "kunena zabwino" pazokonda zake
- Dokotala wopezekayo sanakambirane zofunikira za chithandizo chotere ndi wodwala.
Zotsatira zake, ngati palibe zakudya zomveka zokhala ndi matenda ashuga, munthu ayenera kusintha mankhwala omwe amapezeka mofulumira kwambiri chifukwa kuchuluka kwa shuga m'magazi kumaposa magawo onse ovomerezeka. Dziwani kuti kunyalanyaza zakudya komanso kugwiritsa ntchito mankhwala msanga zingakhudze ziwalo zofunika monga chiwindi ndi impso. Inde, mankhwala ambiri amakhala ndi zotsatirapo zingapo zoyipa, zomwe patapita nthawi yochepa zimatha kukula kwakukulu kapena kocheperako.
Kuphatikiza apo, kafukufuku wambiri akuwonetsa kuti kumwa mankhwala ochepetsa shuga sangathe m'malo mwakudya kwanu.
Limagwirira a zomwe zimapangidwira zakudya pamatupi a odwala matenda ashuga
M'masiku ano, zakudya zomwe zimapanda chakudya zamafuta zimayamba kutchuka.
Amakhulupirira kuti ndizinthu zomwe zimapangitsa kuti munthu ayambe kulemera.
Tiyenera kudziwa kuti ndizofunikira kuti thupi la munthu lipatsenso mphamvu.
Zowonadi, zakudya zamagulu m'magazi zimatchulidwa kuti ndizofunikira zomwe zimatha kuwonjezera kuchuluka kwa shuga m'magazi.
Komabe, musaweruze kwambiri komanso pang'ono kuti musamwe (kapena musangowasiya):
- chakudya ayenera kupezeka mu zakudya za munthu aliyense komanso odwala matenda ashuga, kupatula theka la zopatsa mphamvu patsiku liyenera kukhala ndi chakudya
- ziyenera kukumbukiridwa kuti pali magulu osiyanasiyana ndi mitundu yamafuta amafuta.
Mtundu woyamba wa zakudya zam'madzi zomwe zimatchedwa kuti digestible mosavuta. Zinthu zotere zimapangidwa ndi mamolekyu ang'onoang'ono ndipo zimatengedwa mwachangu m'mimba. Ndi omwe amathandizira kuwonjezeka kwakukulu komanso kowopsa kwa glucose wamagazi. Choyamba, chakudya choterechi chimakhala ndi shuga ndi uchi, misuzi ya zipatso ndi mowa.
Mtundu wotsatira wazakudya zamagulu owonjezera umadziwika kuti ndi zovuta kugaya kapena kusamba. Zogulitsa zotere sizitha kukulitsa shuga m'magazi, chifukwa ma mamolekyulu a starch amafunikira ndalama zambiri kuti ziwonongeke. Ichi ndichifukwa chake, kuchuluka kwa shuga kwa zinthu zotere sikumatchulidwa kwenikweni. Gululi la zakudya zotere limatha kuphatikiza chimanga, buledi ndi mkate, mbatata.
Tiyeneranso kukumbukira kuti mothandizidwa ndi mitundu ina ya mankhwala otentha, zinthu zotere zimatha kutaya katundu wawo wolimba. Ichi ndichifukwa chake nthawi zambiri amalangizidwa kuti asaphike chimanga kwakanthawi kochepa, kugwiritsa ntchito zipatso zosafunikira kapena ufa wa wholemeal, kudya zipatso zatsopano m'malo momwera madzi awo. Zowonadi, chifukwa cha kupezeka kwa ulusi wazomera, njira yowonjezereka yayikulu kuchuluka kwa glucose imachepera.
Nthawi zambiri, odwala matenda ashuga amakumana ndi lingaliro lamagulu a mikate, ndiko kumasulira kwa kuchuluka kwa chakudya chamafuta. Njirayi imagwira ntchito pokhapokha ngati chitukuko cha matenda a insulin chimadalira, popeza chimalola wodwalayo kusankha molondola kuchuluka kwa insulini yofikira mwachangu dzulo lake.
Pamaso pa mtundu 2 wa shuga, palibe chifukwa chotsatira mosamalitsa ndikuwerenga kuchuluka kwa mkate.
Zakudya za odwala onenepa kwambiri
Kunenepa kwambiri, makamaka kwam'mimba, nthawi zambiri kumathandizira wodwala matenda a shuga a 2. Kuphatikiza apo, kunenepa kwambiri ndi chimodzi mwazifukwa zakukula kwa matenda. Izi zimachitika chifukwa chakuti kunenepa kwambiri kumasokoneza ntchito yanthawi yayitali ya kupangika kwa insulin ya mahomoni ndi kapamba, zomwe zimapangitsa kuchuluka kwa shuga m'magazi.
Zotsatira zake, wodwalayo ayenera kugwiritsa ntchito mankhwalawa kuti athandizire shuga. Ndiye chifukwa chake, kufalikira kwa kulemera kwa odwala kumakhala chinthu chofunikira poyang'anira kudya kwamankhwala. Nthawi zina, ngakhale atayika ma kilogalamu asanu, kusintha kwakukulu kwa shuga kungatheke.
Momwe mungadyere ndi matenda a shuga kuti muchepetse kunenepa? Tiyenera kudziwa kuti masiku ano pali zinthu kapena mankhwala omwe amatha kusintha thupi popanda kugwiritsa ntchito mankhwala. Njira imodzi yothandiza ndikuchepetsa kudya kwa tsiku ndi tsiku ma kilocalories panthawi yovomerezeka. Kugonjera zakudya zamafuta ochepa, kuperewera kwa mphamvu kumachitika, zomwe zimatsogolera kuti thupi limapeza mphamvu zamagetsi kuchokera kuzikuta zamafuta.
Pazinthu zomwe zimabwera ndi chakudya, zopatsa mphamvu kwambiri ndi mafuta. Chifukwa chake, choyambirira, aliyense wodwala matenda ashuga ayenera kuchepetsa kuchuluka kwa thupi. Malingana ndi mfundo zachakudya zabwino, mafuta onse pazakudya za tsiku ndi tsiku sayenera kupitilira makumi atatu. Malinga ndi ziwerengero zamankhwala, anthu amakono amadya tsiku lililonse mkati mwa 40% ya zakudya zonse.
Malangizo akulu omwe amachepetsa kudya kwamafuta ndi awa:
- Yang'anani mosamala kuchuluka kwa mafuta omwe akuwonetsedwa pazomwe zimagulidwa pazogulidwa.
- Pewani zakudya zophika muzakudya, popeza mankhwalawa amathandizira kutentha kwa mafuta, zomwe zimapangitsa kuti pakhale zambiri zopatsa mphamvu ndikuwonjezera katundu pa kapamba.
- Chotsani mafuta owoneka pazinthu zakonzedwa nyama, kuphatikizapo khungu la nkhukuꓼ
- Pewani kuwonjezera zonona wowawasa, mayonesi ndi sosi zingapo ku saladi. Ndikwabwino kudya masamba amtundu.
- Monga chakudya, musagwiritse ntchito tchipisi kapena mtedza, koma samalani ndi zipatso kapena ndiwo zamasamba.
Ponena za mapuloteni ndi chakudya, malamulo opatsa thanzi a shuga ali pafupi kuchepetsa kuchuluka kwake.
Zakudya za anthu odwala matenda ashuga sizingoletse kuchuluka kwa zakudya zomwe zimakhala ndi fiber ndi madzi ambiri. Nthawi zambiri, izi zimaphatikizapo masamba. Chifukwa cha gulu lazogulitsazi, matumbo ake amatha bwino, mavitamini amatha kuyamwa bwino ndipo mafuta amawonongeka.
Kodi ndikofunikira kuwerengera zopatsa mphamvu?
Kodi ndizoyambira zakudya zopatsa thanzi za anthu odwala matenda ashuga pakuwerengera kuchuluka kwa kalori amene amadya masana? Mutha kupeza malingaliro osiyanasiyana pankhaniyi.
Mabuku ena amalimbikitsa kuchepetsa zakudya za tsiku ndi tsiku kukhala ndi ma calories 1,500. M'moyo watsiku ndi tsiku, kudya zakudya zosaphika kuti mupeze kuchuluka kwa zakudya zomwe zadyeka kumakhala kovuta kwambiri.
Ichi ndichifukwa chake, zakudya za odwala omwe ali ndi shuga onenepa kwambiri sizimangowerengetsera kuchuluka kwa zopatsa mphamvu. Kupatula apo, kuti muzitha kuchita bwino, ndikofunikira kuyeza zinthu zonse, kugwiritsa ntchito matebulo apadera a kalori. Izi ndi zovuta kwa odwala.
Mfundo yayikulu yomwe muyenera kulabadira ndikuchepetsa komanso kuchepetsa kulemera. Ngati kunenepa kwambiri kutha pang'onopang'ono, ndi bwino kunena kuti zakudya za matenda ashuga zimasankhidwa molondola.
Monga kalozera wofunikira, tiyenera kukumbukira kuti zonse zomwe zimagwiritsidwa ntchito zimagawidwa m'magulu atatu:
- Anthu omwe ali ndi matenda othandizira odwala matenda ashuga amatha kudya zopangidwa ndi gulu loyamba popanda zoletsa, kuphatikiza, choyambirira, masamba (kupatula mbatata ndi nyemba, popeza ali ndi wowuma) ndi tiyi wopanda mafuta, zakumwa za zipatso, madzi.
- Gulu lachiwiri limakhala ndi zakudya zama calorie, monga mapuloteni, kukhuthala, zinthu mkaka ndi zipatso. Kuti mudziwe kukula kwa gawo lomwe mungafunike, mutha kugwiritsa ntchito mfundo yoti muchepetse ndi theka, poyerekeza ndi momwe mumamwetsera. Kuphatikiza apo, zakudya za anthu odwala matenda ashuga zimapereka kuti zokonda zizipatsidwa nyama yokhala ndi mafuta ochepa komanso mkaka, ndipo mphesa ndi nthochi sizidzaphatikizidwa ndi zipatso.
- Gulu lachitatu lili ndi zakudya zama calorie ambiri, monga confectionery, mowa ndi mafuta osiyanasiyana. Onsewa, kupatulapo mafuta, samangokhala wolemera kwambiri, komanso amathandizira kuwonjezeka kwambiri kwa shuga m'magazi. Ndi zinthu zomwe zimachokera pagululi zomwe ziyenera kukhala zochepa ngati zingatheke, ngati funso ndi momwe mungadye shuga.
Mukamatsatira mfundo zofunikirazi ndikudzilemba zakudya zomwe mumadya mothandizidwa ndi gulu loyambalo, mutha kukwanitsa zotsatira zabwino pakanthawi kochepa, komanso kupewa zovuta za matenda ashuga - glycemic coma, hyperglycemia, lactic acidosis.
Kuphatikiza apo, sichinsinsi kuti chakudya chamagulu kangapo patsiku chimabweretsa zabwino zambiri kuposa zakudya zitatu zomwe zimachitika tsiku lililonse. Kutumizidwa kwa odwala matenda ashuga sikuyenera kupitirira mazana awiri ndi makumi asanu.
Kudya kwambiri kumavulaza osati odwala matenda ashuga okha, komanso munthu wathanzi. Tizikumbukira kuti kudya pang'ono, koma nthawi zambiri mutha kuthana ndi kumverera kwadzuwa komwe mukumva kudya zakudya zochepa zopatsa mphamvu.
Kuchuluka kwa mapindulowa kumaphatikizanso ndikuti magawo ang'onoang'ono a mbale amachepetsa kwambiri ziphuphu.
Zakudya za shuga ndi zosowa zawo
Masiku ano m'masitolo apamwamba amakono mungapeze madipatimenti onse omwe amapereka zakudya za anthu odwala matenda ashuga. Izi zimaphatikizapo zinthu zingapo za confectionery zomwe zimawoneka kuti ndizabwino kwa anthu odwala matenda ashuga. Zomwe zimapangidwira monga zakudya zamtunduwu zimaphatikizapo zinthu zapadera, zotsekemera, zomwe zimadziwika kuti Surel ndi Sacrazine (saccharin). Amapereka kutsekemera kwa chakudya, koma osathandizira pakuwonjezeka kwambiri kwaminyewa ya shuga.
Kuphatikiza apo, makampani amakono amapatsa makasitomala ake shuga ena mmalo - fructose, xylitol ndi sorbitol. Ubwino wawo ungaganizidwe kuti samachulukitsa kuchuluka kwa glucose kwambiri monga shuga wokhazikika.
Tiyenera kudziwa kuti m'malo mwake muli ma calorie ambiri, chifukwa chake sangagwiritsidwe ntchito ndi zakudya kuti muchepetse kunenepa. Ichi ndichifukwa chake ndikwabwino kwa onse odwala matenda ashuga kupewa kumwa.
Nthawi zambiri, chokoleti cha matenda ashuga, waffles, kupanikizana, ndi makeke amakhala ndi fructose kapena xylitol. Kuphatikiza apo, ufa womwe umagwiritsidwa ntchito pakukonzekera kwawo amathanso kukhala ndi vuto. Chifukwa chake, zinthu ngati izi za shuga sizimabweretsa phindu kwa wodwala yemwe ali ndi matenda osokoneza bongo, chifukwa chake sayenera kugwiritsidwa ntchito kupanga mndandanda wa shuga wambiri.
Mfundo za njira zochizira matenda ashuga zimafotokozedwa mu kanema munkhaniyi.
