Zakudya za anthu odwala matenda ashuga zimaphatikizapo kukana zakudya zambiri, kuphatikizapo mitundu yazipatso ndi masamba.
Komabe, ndizokhumudwitsidwa kwambiri kuti asawasiyiretu kunja kwa zakudya za anthu odwala matenda ashuga, chifukwa ndiwofunikira kwambiri mavitamini, mchere, ndi fiber mbewu.
Koma pofuna kupewa kuchuluka kwa shuga m'magazi ndi kukula kwa hyperglycemia, ndikofunikira kudziwa zamasamba ndi zipatso zomwe mungadye ndi shuga.
Izi zidzakuthandizani kuti mupereke zakudya zopatsa thanzi ndi shuga komanso kupewa zovuta.
Zipatso ndi Masamba Opindulitsa a shuga
Chizindikiro chofunikira kwambiri chazinthu zofunikira zopezeka ndi matenda ashuga ndi glycemic index (GI). Ndiye amene amasankha zipatso ndi ndiwo zamasamba zomwe zingadyedwe ndi matenda ashuga komanso zomwe sizingachitike. Mlozera wa glycemic ndi chisonyezero cha momwe thupi limachitikira ndi chakudya china poyerekeza ndi glucose, yemwe GI yake ndi 100.
Komabe, sikuti nthawi zonse mndandanda wamatenda amtundu wa glycemic umawonetsa kuvulaza kwa malonda kwa wodwala matenda ashuga. Pali chisonyezo china chomwe chikuwonetsa kuchuluka kwa kuyamwa kwa glucose ndi thupi komanso kuchuluka kwa insulin. Amadziwika kuti glycemic katundu kapena insulin index.
Chizindikiro chofunikanso pakugwiritsira ntchito bwino ndi magawo a mkate (XE), omwe amathandiza kudziwa kuchuluka kwa chakudya chamafuta. Chifukwa chake 1 XE ndi wofanana ndi 12 g wamafuta.
Kwambiri kuchuluka kwa chakudya, mafuta ochulukirapo omwe amapezeka mu zipatso ndi ndiwo zamasamba.
Zamasamba
Masamba amatha kudyedwa ndi shuga yachiwiri. Ziyenera kukhala maziko azakudya za munthu yemwe ali ndi vuto la shuga m'thupi. Zamasamba mu shuga mellitus ndi omwe amadya bwino kwambiri yaiwisi, chifukwa pamenepa amakhala ndi index yotsika kwambiri ya glycemic ndipo ali ndi michere yambiri, fiber ndi pectins.
Yophika, yophikidwa, yokazinga, yokazinga ndi masamba zamzitini ali ndi mndandanda wokwera wa glycemic, ndipo kukhalapo kwa michere mwa iwo kumatsitsidwa. Kuphatikiza apo, chithandizo cha kutentha chimawononga fiber, chomwe chimachepetsa kuyamwa kwa thupi ndi thupi, ndipo masamba omwewo amakhalanso caloric.
Mu shuga mellitus wamtundu wachiwiri, muyenera kusankha masamba omwe ali ndi mulingo wochepa wa glycemic, omwe ali ndi zakudya zamafuta ochepa komanso otsika kwambiri. Pofuna kusokoneza mankhwala opatsa thanzi ndi omwe ali ndi zovulaza, aliyense wodwala matenda ashuga ayenera kukhala naye mndandanda wathunthu wamasamba olola.
Ndi masamba ati omwe amadyedwa ndi matenda ashuga komanso mndandanda wawo wa glycemic:
- Masamba a letesi - 10;
- Tomato - 10;
- Biringanya - 10;
- Kabichi yoyera - 10;
- Broccoli - 10;
- Anyezi - 10;
- Asparagus - 15;
- Zukini ndi zukini - 15;
- Radish - 15;
- Sipinachi - 15;
- Anyezi phala - 15;
- Tsabola wa Bell - 15;
- Kholifulawa - 15;
- Nkhaka - 20;
- Garlic - 30.
Koma si masamba onse omwe ali ndi thanzi labwino kwa odwala matenda ashuga. Pali mitundu ya ndiwo zamasamba zomwe sizingadyedwe ndi shuga. Mndandanda wazinthu zoletsedwa makamaka umaphatikizapo masamba omwe amangodya omwe amangomaliza kupanga.
Ndi masamba ati omwe sangadyedwe ndi matenda ashuga komanso mndandanda wawo wa glycemic:
- Mbatata (mbatata wokoma) - 60;
- Beets - 70;
- Dzungu - 75;
- Kaloti - 85;
- Parsnip - 85;
- Mpiru, mpiru - 85;
- Mbatata - 90.
Ndikofunikira kutsindika kuti kaloti, ma turnips ndi maungu ndi zina mwazinthu zomwe zimakhala ndi index yayikulu ya glycemic koma katundu wochepa wa glycemic. Ndiye kuti, kugwiritsa ntchito kwawo sikuyambitsa kulumikizana kwanyamadzi m'magazi. Chifukwa chake, amathanso kudyedwa ndi shuga ambiri, koma ochepa.
Ndikofunikanso kukumbukira kuti zakudya zamagulu ochepa a calorie zimalimbikitsidwa kwa odwala omwe ali ndi matenda a shuga a 2. Chifukwa chake, ayenera kusankha masamba omwe ali ndi zotsika kwambiri za kilocalories pazakudya zawo. Koma apa ziyenera kutsimikiziridwa kuti masamba owiritsa, ndipo makamaka masamba ophika, ali ndi zopatsa mphamvu zopatsa mphamvu.
Anthu odwala matenda ashuga saloledwa kusunga masamba. Mwachitsanzo, sauerkraut imakhala ndi zopatsa mphamvu pang'ono komanso zopatsa mphamvu kuposa zatsopano, ndipo GI yake ndi ya 15. Mokulira, mndandanda wamasamba omwe agwiritsidwa ntchito popanga mchere umangokulira pang'ono poyerekeza mbewu zamasamba zatsopano. Chifukwa chake, masamba ophika a shuga amatha kupezeka pagome pa odwala matenda ashuga.
Pogwiritsa ntchito masamba moyenera, zomwe wodwala akukumana nazo zitha kutsika. Izi ndichifukwa cha zopezeka zazitali za fiber ndi pectin. Amathandizira kuyeretsa thupi, kuchotsa poizoni ndi poizoni, komanso kufalitsa matenda a metabolism.
Masamba owopsa kwambiri a mtundu wa 2 shuga ndi mbatata, womwe muli wowuma ambiri. Chosamba ichi chimakhala ndi mndandanda wokwanira wa glycemic wa njira iliyonse yophikira - kuwira, kuwaza ndi kuphika mu uvuni kapena pamakala.
Kudyetsa mbatata ndi shuga wambiri, ndikofunikira kumulowetsa m'madzi kwa nthawi yayitali. Izi zikuthandizani kuchotsa wowuma ena ku tubers ndikuchepetsa GI yanu.
Mbatata zimatha kudzazidwa ndi mafuta a masamba, makamaka mafuta a azitona.
Zipatso
Odwala ambiri amafunsa kuti: Kodi ndi mtundu wanji wa zipatso za matenda ashuga omwe ungadyedwe popanda kuwopa zovuta zomwe zingachitike? M'malo mwake, zipatso sizili zovulaza m'matenda a shuga ndipo zimatha kuphatikizidwa muzakudya za tsiku ndi tsiku za wodwala. Chofunikira kwambiri ndi kudya nawo mosapumira ndikusankha zipatso zokhala ndi index yotsika ya glycemic.
Zipatso zambiri zimakhala ndi kukoma kokoma, komwe amapeza chifukwa cha shuga wambiri. Chifukwa chake, ndi shuga wowonjezereka amadyedwa ndi chisamaliro chachikulu, ndipo nthawi zina amachotsedwa kwakanthawi pachakudya. Koma mwa odwala omwe ali ndi shuga wambiri, chipatso chotsekemera chimaloledwa muunyinji, kuphatikiza mitundu ya saladi.
Pali tebulo lapadera momwe zipatso zonse zovomerezeka za anthu odwala matenda ashuga zalembedwa. Wodwala ayenera kukhala nayo pafupi, koma ndi bwino kuloweza. Kudziwa zipatso ziti zomwe zimakhala ndizofunikira kwambiri komanso zotsika kwambiri za glycemic index, wodwalayo amatha kupewa zovuta zilizonse za matenda ashuga.
Zipatso zokhala ndi muyezo wapakati komanso wotsika wa glycemic:
- Avocado - 15;
- Ndimu - 29;
- Strawberry - 32;
- Cherry - 32;
- Cherum maula - 35;
- Maapulo owonda - 35;
- Pomelo - 42;
- Mandarins - 43;
- Chipatso cha mphesa - 43;
- Maapulo - 47;
- Makangaza - 50;
- Amapichesi - 50;
- Mapeyala - 50;
- Nectarine - 50;
- Kiwi - 50;
- Papaya - 50;
- Malalanje - 50.
Monga mukuwonera, glycemic index ya zipatso zomwe zimaloledwa kwa odwala matenda ashuga sizidutsa 50 GI. Chifukwa chake, amathanso kudyedwa ndi matenda a shuga omwe amapezeka ndi zovuta. Ndikofunika kukumbukira kuti kukoma kwake kumakoma kwambiri, shuga wambiri amapezeka mu zipatso. Chifukwa chake, idyani wowawasa komanso wokoma komanso wowawasa zipatso, monga zipatso za malalanje, maapulo, yamatcheri ndi ma plums.
Zipatso zokhala ndi mndandanda wokwanira wa glycemic:
- Nkhuyu - 52;
- Maapulo okoma - 55;
- Melon - 57;
- Lychee - 57;
- Apricots - 63;
- Mphesa - 66;
- Persimmon - 72;
- Mavwende - 75;
- Mango - 80;
- Nthochi - 82;
- Ananazi - 94;
- Masiku atsopano - 102.
Zipatso za matenda ashuga sizingaloĊµedwe m'malo ndi zinthu zina, kuphatikizapo masamba kapena zitsamba. Muli ndi zinthu zina zofunikira pakuchita bwino kwa thupi. Zipatso zimatha kudyedwa zosaphika, komanso kuphika ma compotes osakhudzidwa ndi zakumwa zakumwa.
Kudya zipatso zamtundu wina kumathandizira cholesterol yamagazi ndikuthandizira kuwotcha mapaundi owonjezera. Izi zimaphatikizapo mphesa ndi pomelo, zomwe zimakhala ndi ma enzymes apadera a lipolytic. Amathandizira kagayidwe ka lipid, kamene kamayambitsa kufalikira kwamphamvu kwamafuta.
Zipatso zimayenda bwino ndi zinthu zamkaka, zomwe ndizofunikanso kwa wodwala yemwe ali ndi matenda ashuga. Magawo a zipatso amatha kuwonjezeredwa ku yogurt yamafuta ochepa kapena kefir ndipo potero amakonza chakudya cham'mawa chopepuka koma chopatsa thanzi. Zipatso ndizabwino kwambiri pazakudya zazakudya pakati pa chakudya, makamaka mukatha masewera olimbitsa thupi.
Zodziwika bwino ndi misuzi ya zipatso yomwe imatha kuledzera matenda ashuga, koma ochepa kwambiri. Chowonadi ndi chakuti mu timadziti palibe CHIKWANGWANI chomera chomwe chimalepheretsa shuga kulowa m'magazi, zomwe zikutanthauza kuti zimatha kuyambitsa matenda a hyperglycemia. Kuti achepetse chizindikiritso cha glycemic, odwala matenda ashuga ayenera kusakaniza zipatso zamasamba ndi misuzi yamasamba.
Koma muyenera kumvetsetsa kuti ndi madzi ati omwe amatha kumwa komanso omwe sayenera kumwa. Choyamba, timadziti tonse togulidwa tiyenera kuphatikizidwa pamndandanda wazinthu zoletsedwa, chifukwa zimakhala ndi shuga ndi zinthu zina zovulaza. Madzi amafunika kukonzekera popanda kudalira zipatso zapamwamba kwambiri.
Kuyankhula zomwe simungadye komanso zomwe simutha kudya ndi matenda ashuga, muyenera kuyankhula za zipatso zouma. Zipatso zouma zimakhala ndi index yayikulu ya glycemic ndipo zimakhala ndi chakudya chamagulu ambiri. Komabe, ma endocrinologists samalangiza odwala awo kuti asiye izi.
Zipatso zouma ndizo ndende za zabwino zonse za mwana wosabadwayo. Chifukwa chake, kukhutitsa thupi ndi mavitamini, mchere ndi zina zofunika, ndikokwanira kudya zipatso zochepa zouma. Kuchuluka kwa zinthu zotere sikungavulaze wodwala ngakhale ndi shuga wambiri.
Zipatso zilizonse zomwe zimasungidwa ndi kupanikizana, komanso ma pie omwe ali ndi kudzazidwa kwa zipatso, ndizoletsedwa kwambiri mu shuga. Amakhala ndi shuga wambiri, kugwiritsa ntchito kwake komwe kumayambitsa matenda a hyperglycemia komanso kupangitsa kuti akhale ndi vuto la matenda ashuga.
Ndi zamasamba ndi zipatso ziti zomwe zimatha kudyedwa ndi odwala matenda ashuga akufotokozedwa mu kanema munkhaniyi.
