Kukhala bwino kwa munthu nthawi zonse kumadalira zomwe zimawonetsa shuga, ndizabwino pamene mulingo wa glycemia uchokera ku 3,3 mpaka 5.5 mmol / l. Masana, shuga m'magazi amasiyana ndi kuchuluka ndi kuchuluka kwa chakudya, chisonyezo chotsika kwambiri chimayang'aniridwa m'mawa pamimba yopanda kanthu, chifukwa chake, zitsanzo zamwazi zimachitika panthawiyi.
Kuwonjezeka kwa shuga m'magazi kumawonetsa kukula kwa shuga, ndipo popeza munthu amalandila shuga kuchokera ku chakudya, ayenera kudziwa zakudya zomwe zimawonjezera shuga.
Chifukwa chokhala ndi chiwopsezo chambiri cha shuga, posachedwa, kuwonongeka kwa ulusi wamitsempha, mitsempha yayikulu ndi yaying'ono imayamba, zomwe zimayambitsa zovuta zazikulu.
Kutengera ndi index ya glycemic, zakudya mwachangu kapena pang'onopang'ono zimakhudza glycemia, glucose amatengedwa ngati chinthu choyipa kwambiri kuchokera pamalingaliro a shuga mellitus, GI yake ndi 100. Odwala omwe ali ndi vuto la metabolic komanso kulolera kwa glucose ayenera kukana zakudya zomwe zili ndi index ya glycemic ya 70 point ndi pamwambapa.
Zakudya zovomerezeka ndizomwe zimakhala ndi insulin index pakati pa 56-69; chakudya chopatsa thanzi kwambiri chimakhala ndi index ya pansi pa 55. Zakudya zambiri ndizomwe zimatha kuwonjezera glycemia, koma kuchuluka kwa shuga kungasiyane.
Zakudya zomanga thupi zambiri zimachulukitsa shuga wamagazi, iwonso amagawika:
- mwachangu (zosavuta);
- wosakwiya (zovuta).
Ndi shuga yemwe amatuluka kwambiri kuchokera ku michere yaying'ono, amachotsedwa mwachangu mthupi kapena kukhalamo momwe amapangira mafuta. Odwala omwe ali ndi matenda a shuga, mafuta amapezeka m'chiuno, pamimba, mothandizidwa ndi chakudya chotere munthu samasiya kumva njala. Zakudya zowonda pang'ono zimachulukitsa kuchuluka kwa shuga m'magazi, momwe thupi limathandizira zopatsa mphamvu ndi mphamvu zomwe zimalandilidwa chimodzimodzi.
Zakudya Zomwe Zimakweza Shuga
Wodwala akapezeka ndi matenda amtundu 1 kapena mtundu wa matenda ashuga 2, ayenera kuwunika thanzi lake nthawi zonse. Ndikofunikanso kuyang'ana shuga pafupipafupi, kumbukirani zakudya zomwe zimachulukitsa shuga.
Zinthu zomwe zalembedwa pansipa ziyenera kudyedwa pang'ono, poyang'anira kuchuluka kwa shuga: mkaka (mkaka wonse wamkaka, mkaka wophika wopanda mafuta, kirimu, kefir); zipatso zokoma, zipatso. Ndi matenda ashuga, maswiti okhala ndi shuga (uchi wachilengedwe, shuga wamafuta), masamba ena (kaloti, nandolo, beets, mbatata) amathanso kukhudza kwambiri shuga.
Mu shuga, shuga amatuluka m'zakudya zopangidwa ndi ufa wotsika kwambiri, mafuta, masamba osenda zamzitini, nyama zosuta, ndi masamba osasamba otentha.
Mwazi wamagazi umatha kukwera pang'ono kuchokera muzakudya zophatikiza zomwe zimakhala ndi mafuta, mapuloteni, komanso zakudya zamagulu. Izi zimaphatikizaponso mbale zophatikizira zamafuta azakudya zamafuta ambiri, zopimira shuga yachilengedwe. Omaliza, ngakhale kuti amachepetsa zakudya zama calorie, angayambitse kuchuluka kwa glycemia.
Zakudya zowonjezera shuga pang'onopang'ono zimakhala ndi mafuta ambiri, mafuta osakwaniritsidwa, omwe amakhala:
- nyemba;
- nsomba zodontha;
- mtedza.
Muyenera kudziwa kuti mu shuga mellitus, sikofunikira kukana kwathunthu zakudya zomwe zili ndi shuga wambiri, kugwiritsa ntchito moyenera, phindu la zakudya zotere limaposa zovuta.
Mwachitsanzo, ndikofunikira kudya uchi wachilengedwe ndi uchi, zotere sizingatheke kuwonjezera shuga, chifukwa sera, yomwe ikupezeka m'mizere ya uchi, imalepheretsa kuyamwa kwa glucose m'magazi. Mukamagwiritsa ntchito uchi m'njira yake yabwino, umatha kuwonjezera shuga mwachangu.
Wodwala matenda ashuga akamadya moyenera, pang'ono ndi pang'ono maanasi ndi mphesa zimatha kuphatikizidwa m'zakudya, chifukwa cha kupezeka kwa fiber wathanzi, zipatso ngati izi zimapatsa shuga shuga m'thupi. Kuphatikiza apo, ndikofunikira kudya mavwende ndi mavwende m'magawo ang'onoang'ono, ndizithandizo zachilengedwe zochotsa poizoni, poizoni, komanso kuyeretsa impso.
Zipatso ndi shuga
Amakhulupirira kuti ndi matenda ashuga musamadye zipatso, makamaka ndi mtundu woyamba wa matenda amuna. Posachedwa, zidziwitso zochulukirapo zawoneka kuti chakudya choterechi chimayenera kuphatikizidwa menyu odwala, koma ochepa.
Madokotala amalimbikitsa kudya zipatso zatsopano komanso zachisanu, chifukwa zimakhala ndi utsi wambiri, mavitamini, pectin ndi mchere. Pamodzi, zigawozi zimagwira ntchito yabwino kwambiri yokwaniritsanso thupi, zimachotsa wodwala cholesterol, kusintha matumbo, komanso zimathandiza shuga.
Kuchuluka kwa shuga m'magazi sikungachitike ngati wodwala wa shuga adya magalamu 25-30 a fiber, ndi kuchuluka kumene kumalimbikitsidwa kuti muzidya tsiku lililonse. Fiber zambiri zimapezeka mu maapulo, malalanje, ma plums, mapeyala, zipatso za mphesa, sitiroberi ndi rasipiberi. Maapulo ndi mapeyala amadyedwa bwino ndi peel, ili ndi fiber yambiri. Ponena za mandarins, zimakhudza shuga wamagazi, zimawonjezera mu shuga, chifukwa chake, ndibwino kukana zipatso zamtunduwu.
Monga kafukufuku wasayansi akuwonetsa, mavwende amakhudzanso shuga wamagazi, koma ngati mumadya mosapanda malire. Muyenera kudziwa kuti:
- 135 g zamkati muli gawo limodzi la mkate (XE);
- mu kapangidwe kameneka pali fructose, sucrose.
Ngati chivwende chimasungidwa nthawi yayitali kwambiri, kuchuluka kwa glucose kumachitika mwa iye. Malingaliro enanso ndi kudya mavwende, pomwe osayiwala kuwerengera kuchuluka kwa mkate womwe wadyedwa.
Mu matenda a shuga amtundu wachiwiri, ndikofunikira kudya zopatsa mphamvu zochepa zotere kapena kusinthanitsa ndi zochepa, momwe mungathere, madokotala amaloledwa kudya 200 20000 g ya mavwende patsiku. Ndikofunikanso kuti musagonjere chilakolako chofuna kudya zakudya zamawonekedwe, zimavulaza chamoyo chofooka cha matenda ashuga, chimawonjezera shuga.
Zipatso zouma zimakhudzanso shuga wamagazi; zimakhala ndi shuga wambiri. Ngati mungafune, zipatso zoterezi zimagwiritsidwa ntchito kuphika compote, koma choyamba zimanyowa m'madzi ozizira kwa maola osachepera 6. Chifukwa chofika pansi ndikotheka kuchotsa shuga wambiri.
Mndandanda weniweni wa zipatso zouma zoletsedwa, zinthu zomwe zimachulukitsa magazi, zili patsamba lathu.
Ngati shuga wakwera
Mutha kuchepetsanso shuga ndi chakudya, choyambirira muyenera kudya masamba obiriwira okwanira, chifukwa ali ndi shuga pang'ono. Tomato, biringanya, radishes, kolifulawa, nkhaka ndi udzu winawake zimathandizira matenda a glycemia. Amakhala kuti amadya pafupipafupi, masamba oterewa salola kuti glucose iwuke.
Avocado ikuthandizira kukhudzika kwa chidwi cha mahomoni. Idzakwaniritsa thupi la odwala omwe ali ndi matenda ashuga okhala ndi lipids ndi monounsaturated. Endocrinologists amalangiza kuti mudzaze saladi kokha ndi masamba a masamba, makamaka ma azitona kapena achifwamba.
Masuzi amafuta, zonona wowawasa ndi mayonesi kumachulukitsa shuga m'magazi kwa mphindi zochepa, kotero kuti samaphatikizidwa kwathunthu ndi chakudya, izi ndizofunikira kwa odwala atatha zaka 50. Msuzi wabwino umakhazikitsidwa ndi yogati yokhala ndi calorie achilengedwe. Komabe, pali chosiyana kwa iwo omwe ali ndi matenda ashuga omwe samalolera ku zinthu zamkaka (lactose).
Zakudya zikachulukitsa shuga wamagazi, mutha kudzithandiza nokha:
- kudya kotala ya supuni ya sinamoni;
- kuchepetsedwa mu kapu yamadzi ofunda opanda mpweya.
Chomwa chomwe chikufunsidwacho chimakhazikika m'magazi a shuga m'magazi, patatha masiku 21 shuga atachepa ndi 20%. Odwala ena amakonda kumwa yankho la sinamoni lotentha.
Zimakhudza kuwonjezeka kwa shuga ndi adyo yaiwisi; zimayambitsa kapamba kuti apange insulin yambiri. Kuphatikiza apo, ndiwo zamasamba zimadziwika chifukwa cha katundu wake wa antioxidant, pali tebulo patsamba lomwe zinthu zofunikira za penti zimapakidwa.
Kudya mtedza kumathandizira kuchepetsa kuchuluka kwa shuga poyesa magazi, ndikokwanira kudya 50 g ya mankhwala tsiku lililonse. Zothandiza kwambiri kuchokera pamawonekedwe a shuga ndi walnuts, mtedza, ma cashews, amondi, mtedza wa ku Brazil. Zothandiza kwambiri ndizapamwamba za pine kwa odwala matenda ashuga. Ngati mumadya mtedza wotero kangapo pa sabata, kuchuluka kwa shuga mwa akazi ndi abambo kumatsika pomwe 30%.
Kwa matendawa, kutsika pang'onopang'ono kwa shuga kumawonetsedwa, motero, ndizomveka kugwiritsa ntchito zinthu zomwe zafunidwa kuti muchepetse kuchuluka kwa glucose pang'ono.
Izi ndizowona makamaka kwa odwala azaka zopitilira 50-60.
Zina zomwe muyenera kudziwa
Ngati pali zinthu zomwe zimachulukitsa shuga wamagazi, palinso zinthu zina kuti muchepetse, ndikofunikira kudziwa izi kuti mupange zakudya zamasiku onse. Kwa odwala matenda ashuga, lamulo ndikugwiritsa ntchito mafuta osachepera ophika mu mafuta ndi mafuta anyama. Zowonjezera pazinthu zoterezi zimaperekanso shuga.
Kuphatikiza apo, ndikofunikira kuchepetsa kuchuluka kwa zinthu zomwe zimakhala ndi ufa wambiri, mafuta a confectionery, komanso shuga wambiri. Ndi zinthu ziti zomwe zikufunikira kutayidwa? Gome limaperekera zoletsa mowa; zakumwa zoledzeretsa zimayamba kukweza shuga m'magazi, kenako ndikuchepetsa.
Kwa iwo omwe samadwala matenda ashuga, koma ali ndi vuto lakelo, ndikofunikira kuti ayesetsedwe magazi ngati ali ndi 2 kawiri pachaka ndi katundu. Akuluakulu ayenera kuchita izi pafupipafupi.
Kodi ndi zinthu ziti zomwe zimapangidwa kuti zikhale ndi matenda ashuga zomwe zafotokozedwa muvidiyoyi.
