Anthu omwe ali ndi matenda ashuga ayenera kutsatira zakudya zapadera. Makamaka, ndikofunikira ngati munthu akudwala mtundu wachiwiri wa matenda.
Kupatula apo, ngati mumadya zakudya za anthu odwala matenda ashuga, chidwi cha maselo kuti insulin iwonjezeke. Ndipo ndi nthenda yofatsa ya matenda ndikuwonetsetsa mosamalitsa pazomwe amalimbikitsa ena mwa odwala, maselo pambuyo pake amayamba kutembenuza pawokha magazi kukhala mphamvu.
Koma pa izi muyenera kugwiritsa ntchito maphikidwe apadera a anthu omwe ali ndi matenda ashuga okhala ndi zithunzi, zakudya zama calorie otsika, shuga m'malo ndi mchere wochepa. Ndikofunikira kuganizira njira yophikira, index ya glycemic, calorie okhutira ndi magawo a mkate omwe si zinthu zokha, komanso mbale zopangidwa ndi okonzeka.
Magulu agululi, mkate wawo ndi mndandanda wa glycemic
Kwa odwala omwe ali ndi matenda a shuga, molingana ndi kuchuluka kwa chakudya chamafuta omwe amapezeka, zinthu zonse zimagawidwa m'magulu atatu. Gulu loyamba ndi chakudya, chomwe sichikhala ndi shuga (sipinachi, nyama, kabichi, mazira, nkhaka, nsomba).
Gulu lachiwiri lili ndi zakudya zotsika kwambiri zamatumbo. Izi zikuphatikiza zipatso (maapulo), nyemba, masamba (kaloti, beets) ndi zinthu zamkaka. Gulu lachitatu - chakudya, chamafuta ambiri (kuchokera pa 69%) - shuga, zipatso zotsekemera (mphesa, masiku, nthochi), mbatata, pasitala, chimanga, zinthu zoyera za ufa.
Kuphatikiza pa kuchuluka kwa chakudya chambiri, njira yophikira matenda a shuga imaphatikizapo kugwiritsidwa ntchito kuphika ndi GI yochepa ndi XE. Koma tingazilingalire bwanji izi?
GI ndi amodzi mwa mawonekedwe a chakudya, kuwonetsa mphamvu zawo yakuukitsa kuchuluka kwa shuga m'magazi. Kuchulukitsa kwa GI kwazomwe zimapangidwazo, posachedwa ndizomwe zimakhala ndi shuga nditatha kuzidya. Komabe, chizindikirochi sichimakhudzidwa ndi chakudya chamagulu ochepa okha, komanso kupezeka kwa zinthu zina mmenemo ndi kuchuluka kwake.
Momwe mungawerengere index ya glycemic ya chinthu kapena mbale za anthu odwala matenda ashuga okhala ndi chithunzi? Kwa izi, gome lapadera limagwiritsidwa ntchito, lomwe limawonetsa zizindikiro za chakudya chokhala ndi GI yotsika, yapakati komanso yapamwamba. Ndipo powerengera GI ya chakudya chokonzedwa chopangidwa ndi shuga, ndikofunikira kuganizira njira ndi nthawi yokonzekera malonda.
Ndipo momwe mungawerengere zigawo za buledi mukamaphika chakudya cha anthu onse omwe ali ndi matenda ashuga ndipo mtengo wake ndi chiyani? XE ndi chida chomwe chimagwiritsidwa ntchito poyesa zakudya zamagulu azakudya.
XE imodzi ndi yofanana ndi 25 g ya mkate kapena 12 g ya shuga, ndipo ku USA, 1 XE imafanana ndi 15 g yamafuta. Chifukwa chake, tebulo la zizindikirozi lingakhale losiyana.
Kuti muwerenge kuchuluka kwa XE, ndibwino kugwiritsa ntchito zowerengera zamagulu owerengera. Ndikofunikira kwambiri kuwerengera chizindikiro ichi ngati mukuphika zakudya za anthu amishuga 1. Chifukwa chake, kukwera kwa XE pamalonda, kuchuluka kwa insulin pambuyo pake kuyenera kulowa kapena kumwa mankhwala ochepetsa shuga.
Malamulo a Chakudya, Zololedwa ndi Zoletsedwa
Chosankha chapadera cha odwala matenda ashuga chimapangidwa ndi endocrinologists ndi akatswiri azakudya. Pakakhala vuto la carbohydrate metabolism, dongosolo lazakudya zotere limayenera kutsatira moyo wonse, zomwe zingapangitse kuwongolera matendawa ndikupewa kuwoneka zovuta za matenda ashuga.
Pali malingaliro ena omwe muyenera kutsatira tsiku ndi tsiku kuti muchepetse kuchuluka kwa shuga m'magazi. Chifukwa chake, muyenera kudya pambuyo pa maola 3-4, kudya zakudya zochepa.
Chakudya chamadzulo ndichabwino kwambiri maola 2 asanagone. Chakudya cham'mawa sichidumphidwe kuti muchepetse kusintha kwa shuga m'magazi.
Zakudya zopatsa thanzi shuga ziyenera kukhala:
- chakudya (mpaka 350 g patsiku);
- mafuta (mpaka 80 g), kuphatikizapo masamba;
- mapuloteni azomera ndi nyama (45 g iliyonse).
Anthu odwala matenda ashuga amaloledwa kudya mchere wa 12 g patsiku. Zabwino, ngati wodwalayo amamwa 1.5 malita a madzi patsiku.
Ndi zakudya ndi mbale ziti zomwe siziyenera kuphatikizidwa muzakudya za tsiku ndi tsiku za matenda ashuga. Zakudya zoterezi zimaphatikizapo nyama yamafuta, nsomba, msuzi zozikidwa pa iwo, nyama zosuta, zinthu zam'chitini, masoseji, shuga, maswiti, mafuta ophikira azinyama.
Komanso, zakudya za anthu odwala matenda ashuga siziyenera kukhala ndi mchere komanso zamasamba zokometsera, makeke (puff, batala), pasitala, semolina ndi mpunga. Mafuta, zokometsera, msuzi wamchere, ndi tchizi, zakumwa za shuga ndi zipatso (madeti, nthochi, mphesa, nkhuyu) ndizoletsedwa.
Nanga mungadye chiyani ndi matenda ashuga? Maphikidwe a anthu odwala glycemia amadziwika kuti ndi othandiza ngati akuphatikiza:
- pafupifupi masamba onse (mbatata ndi ochepa) ndi amadyera;
- chimanga (oatmeal, mapira, barele, barele porridge, buckwheat);
- zinthu zopanda chakudya kuchokera ku chimanga chonse, ufa wa rye wokhala ndi chinangwa;
- nyama ndi offal (fillet ya ng'ombe, kalulu, nkhuku, nkhuku, lilime, chiwindi);
- zinthu zamkaka (mafuta ochepa, tchizi chosafooka, tchizi, kirimu wowawasa, yogati, kefir);
- mazira (mpaka 1.5 zidutswa patsiku);
- nsomba zamafuta ochepa (tuna, hake, nsomba);
- zipatso ndi zipatso, kupatula nthochi pamwambapa, masiku, mphesa;
- mafuta (mafuta a masamba, batala losungunuka);
- zonunkhira (cloves, marjoram, sinamoni, parsley).
Kodi ndingaphike bwanji chakudya cha anthu omwe akudwala glycemia? Chakudya chimatha kukonzedwa m'njira zosiyanasiyana - kuphika, kuphika, kuwira m'matumba awiri owiritsa, koma osaphika.
Mukamapanga mndandanda wazakudya za anthu odwala matenda ashuga, ndikofunikira kuganizira kuti zopatsa mphamvu za calorie sizidutsa 2400 calories. Zakudya zoyenera kwa munthu yemwe ali ndi shuga m'magazi amawoneka ngati awa. Mukadzuka, mutha kudya tchizi wowonda kwambiri, tchizi, kapena maphikidwe aliwonse ophika. Amaloledwa kumwa tiyi, khofi kapena mkaka.
Chakudya cham'mawa chachiwiri, maphikidwe a wowerengeka amalimbikitsa kupendekera kwa tirigu, pambuyo poti ntchito yake ithepetse shuga. Monga chakudya chamasana, mutha kugwiritsa ntchito mafuta otentha otsika kalori (msuzi wa buckwheat, borsch masamba, msuzi wamafuta ochepa wokhala ndi masamba a nyama). Njira ina ndi nyama, masamba saladi kapena casseroles.
Pazakudya zam'mawa, ndikofunikira kudya zipatso, mwachitsanzo maapulo, plums kapena mapeyala.
Chakudya chamadzulo, mutha kuphika nsomba zonyowa, sipinachi ya saladi ndi kabichi ndikumwa tiyi wofooka, ndipo musanapite kokagona, kefir kapena mkaka wofinya.
Zakudya zazing'ono
Maphikidwe a matenda ashuga nthawi zambiri amaphatikizapo saladi. Ndi chakudya chopepuka komanso chopatsa thanzi, chopanda zomanga thupi.
Kukhutitsa thupi ndi mavitamini ndi michere, mutha kukonza saladi wamasamba atsopano, kuphatikizapo zosakaniza - letesi, Brussels zikumera, sipinachi, kaloti, nyemba, mchere ndi kirimu wowawasa (10-15% mafuta).
Kodi kuphika mbale? Masamba amatsukidwa bwino, masamba apamwamba amachotsedwa ku kabichi ndikuwadula bwino.
Nyemba zimadulidwa kukhala mphete, ndipo kaloti amaphwanyidwa pa grater. Mbaleyo imakhala ndi masamba a sipinachi, pomwe masamba amayikidwa ndi slide ndikothiriridwa ndi wowawasa zonona ndikuwazidwa zitsamba.
Komanso, maphikidwe a shuga angakwanitse kuphatikiza zosakaniza zachilendo. Chimodzi mwazakudya zotere ndi saladi wamasika ndi adyo (3 cloves), dandelion (60 g), primrose (40 g), dzira limodzi, mafuta a azitona (supuni ziwiri), primrose (50 g).
Dandelion imanyowa m'madzi amchere, osankhidwa komanso osakanizidwa ndi primrose, nettle, adyo. Nyengo yonse ndi mafuta, mchere ndi kuwaza ndi dzira.
Maphikidwe a shuga sangakhale othandiza, komanso okoma. Chimodzi mwa izo ndi saladi ndi udzu winawake. Musanakonzekere, muyenera kuyika zotsalazo:
- nsomba zam'nyanja (150 g);
- udzu winawake (150 g);
- nandolo zatsopano (supuni 4);
- nkhaka imodzi;
- mbatata (150 g);
- katsabola wina ndi mchere;
- mayonesi ochepera mafuta (supuni ziwiri).
Shrimp, mbatata ndi udzu winawake uyenera kuyamba kuwiritsa. Amaphwanyidwa ndikusakanizidwa ndi nkhaka zosankhika, nandolo zobiriwira. Ndiye kuti chilichonse chimakonzedwa ndi mayonesi, amathiridwa mchere ndi kuwaza ndi mafuta osenda.
Zakudya za anthu odwala matenda ashuga sikuti ndizochepa-calorie komanso wathanzi, komanso osiyanasiyana. Chifukwa chake, zosankha za tsiku ndi tsiku zimatha kusinthidwa ndi biringanya appetizer ndi walnuts ndi makangaza.
Biringanya (1 makilogalamu) kutsukidwa, michira kudula ndi kuphika uvuni. Akasinthidwa komanso kuumitsidwa pang'ono, amawasenda ndi kuwasenda.
Mafuta osakanizidwa (200 g) ndi mbewu za chikangaza chimodzi zimasakanizidwa ndi biringanya, ma clove awiri odulidwa. Caviar amawokota ndi mafuta (makamaka azitona) ndi mchere.
Zakudya zoterezi zimatha kudyedwa masana komanso m'mawa.
Maphunziro akulu ndi oyambira
Ngati mumaphika zakudya zodziwika bwino zomwe zimatengedwa kuti ndi zakudya zopanda pake, mutha kuchotsa shuga wambiri. Chifukwa chake, maphikidwe olimbikitsa a odwala matenda ashuga omwe ali ndi chithunzi amathanso kukhala othandiza. Chakudyachi chimaphatikizapo cutlets.
Kuti akonzekere muyenera mulu wa nkhuku kapena nkhuku (500 g) ndi dzira limodzi la nkhuku. Nyama imaphwanyidwa, kusakanizidwa ndi dzira, tsabola ndi mchere.
Kusakaniza kosalala, kupanga mipira yaying'ono kuchokera kwa iyo, kuyiyika pa pepala lophika, lomwe amaliyika mu uvuni, otenthetsedwa mpaka madigiri 200. Ma cutlets ali okonzeka ngati atapyoledwa mosavuta.
Ndi matenda ashuga, ngakhale ndi shuga wofuna insulin, maphikidwe amathanso kukhala okongola. Zakudya zamtunduwu ndizophatikiza lilime. Kuti mukonzekere, muyenera nkhaka za gelatin, lilime (300 g), dzira la nkhuku, mandimu ndi parsley.
Lilime limaphika mpaka litakhazikika. Choyotchukacho chimamizidwa m'madzi amoyo ndipo khungu limachotsedwa. Pambuyo kuwiritsa kwa mphindi 20, ndipo zakudya zimapangidwa kuchokera ku msuzi.
Kuti muchite izi, gelatin imatsanuliridwa mumtsuko ndi msuzi, zonse zimasakanikirana, zimasefedwa ndikutsitsidwa. Pamwamba ndi lilime lodulidwa, lomwe limakongoletsedwa ndi nkhaka, mandimu, zitsamba, dzira, kenako ndikuthira msuzi ndi gelatin.
Zakudya zamafuta ndizothandiza kwambiri kwa anthu odwala matenda ashuga, ndipo sizingokhala zopepuka zokha, komanso zamtima. Mu matenda a glycemia, sikofunikira kusiya zakudya wamba, mwachitsanzo, tsabola.
Chinsinsi cha anthu odwala matenda ashuga awa ndi chosavuta. Kuti muchite izi, muyenera:
- mpunga
- kaloti;
- anyezi;
- msuzi wa phwetekere;
- tsabola wa belu;
- mafuta a masamba;
- zonunkhira, mchere ndi zitsamba.
Mpunga ndi wotentha pang'ono. Sambani tsabola, dulani pamwamba ndikuyeretsa kwa mbewu. Kuwaza kaloti ndi anyezi, mphodza mu poto ndi mafuta pang'ono ndikusakaniza ndi mchere wamchere ndi zonunkhira.
Tsabola amayamba ndi msuzi wa mpunga ndi kuyika chiwaya chodzadza ndi madzi a phwetekere ndi madzi. Pepper stew mu gravy pamoto wotsika kwa mphindi 40-50.
Msuzi wa nyama yokhala ndi sipinachi ndi mazira ndi chakudya choyamba chomwe chingaperekedwe kwa odwala omwe ali ndi matenda amtundu uliwonse wa shuga, ngakhale akuvuta. Kuti muziphika muyenera mazira (zidutswa 4), msuzi wa nyama yopendekera (theka la lita), muzu wa parsley, batala (50 g), anyezi (mutu umodzi), sipinachi (80 g), kaloti (1 chidutswa), tsabola ndi mchere .
Parsley, karoti imodzi ndi anyezi amawaonjezera msuzi. Valani sipinachi ndi mafuta ndi madzi, kenako pogaya pogwiritsa ntchito sieve.
Zopaka, zonunkhira, mchere ndi mafuta zimapangidwa ndi sipinachi komanso simmer m'madzi osamba kwa mphindi 15. Kenako osakaniza amawonjezeredwa ku msuzi wa nyama, komwe nawonso amaikapo, kale ophika, kaloti wosenda.
Maphikidwe wamba a shuga amathanso kutanthauziridwa. Chifukwa chake, ndimatenda oterewa, amaloledwa kudya zakudya zotentha monga borsch. Kuti mukonzekere, muyenera kukonzekera zinthu zotsatirazi:
- nyemba (1 chikho);
- fillet ya nkhuku (mawere 2);
- beets, kaloti, ndimu, anyezi (1 iliyonse);
- phala la phwetekere (supuni zitatu);
- kabichi (200 g);
- adyo, tsamba la bay, tsabola, mchere, katsabola.
Ziphuphu zimanyowa kwa maola 8. Kenako amaphika pamodzi ndi filletayo, kudula m'magawo mpaka theka yophika.
Beets yotsekedwa imawonjezeredwa ndi msuzi wowira, ukatha kuwira kwachiwiri, theka la ndimuyo imayatsidwa mkatimo. Beets ikayamba kuwoneka bwino, kaloti osankhidwa ndi kabichi wosankhidwa amawonjezeredwa.
Kenako, ikani anyezi, 2 cloves wa adyo ndi phwetekere wa phwetekere mu chiwaya. Pamapeto kuphika, zonunkhira ndi mchere zimawonjezeredwa ku borsch.
Kupanga zakudya za anthu odwala matenda ashuga kukhala ndi kukoma kwambiri, amatha kuzisakaniza ndi masuzi osiyanasiyana. Maphikidwe omwe amaloledwa kukhala ndi odwala matenda ashuga ndi msuzi wa kirimu ndi horseradish (kirimu wowawasa, mpiru, anyezi wobiriwira, mchere, muzu wa horseradish), mpiru ndi yolki yophika, phwetekere yokhala ndi zonunkhira ndi zitsamba zosankhidwa.
Anthu ambiri odwala matenda ashuga sangathe kusiya maswiti. Chifukwa chake, ali ndi chidwi ndi funso la zomwe zingatheke kuchokera ku mchere.
Omwe ali ndi matenda ashuga sayenera kugwiritsa ntchito maphikidwe a mbale zomwe zimakhala ndi shuga. Koma pali mitundu ina ya maswiti opanda shuga omwe amapezeka ngakhale ndi matendawa. Mwachitsanzo, ayisikilimu wa khofi ndi avocado, lalanje ndi uchi.
Mbali yakumtunda ya zipatsozi imakhuthulidwa pa grater, ndipo madzi amatsanulidwa kuchokera pa zamkati. Cocoa ufa, uchi, avocado ndi msuzi zimasakanizidwa mu blender.
Unyinji umayikidwa mu mbale, pomwe amawonjezerapo zokometsetsa za lalanje ndi magawo a nyemba za cocoa. Kenako mbale zokhala ndi mchere zimayikidwa mufiriji kwa mphindi 30.
Zophikira zachilendo kwambiri za anthu odwala matenda ashuga zimaperekedwa mu kanema munkhaniyi.
