Ndi shuga wamagazi ambiri komanso polimbana ndi kuchuluka kwa thupi pakukonzekera mankhwala, muyenera kusankha malonda ndi mndandanda wawo wa glycemic. Chizindikirochi chikuwonetsa kukula kwa shuga, omwe adalowetsedwa pogwiritsa ntchito mankhwala kapena zakumwa zina. Kwa odwala matenda ashuga omwe samadalira insulini, chakudya cha GI ndiye chithandizo chachikulu, ndipo ndimatenda a shuga omwe amadalira insulin, amathandizira kuchepetsa chiopsezo cha zovuta kuti akwaniritse ziwalo komanso kukulitsa glycemia.
Kuphatikiza pa phindu ili, ndikofunikira kuti odwala matenda ashuga amtundu 1 adziwe mbali zama mkate (XE) za malonda. Kuchuluka kwa timadzi tating'onoting'ono ta insulin yochepa kapena ya ultrashort nthawi yomweyo tikatha kudya zimatengera kuchuluka kwa mikate yomwe amadya. Patsikuli, odwala amaloledwa kudya mpaka 2,5 XE.
Mtengo wa XE, umatchulidwanso kuti chakudya cham'madzi, pamsonkhano umawonetsa kukhalapo kwa chakudya chamafuta. Gawo limodzi la mkate lofanana magalamu khumi ndi awiri a chakudya. Mwachitsanzo, kuchuluka koteroko kumakhala mu chidutswa cha mikate yoyera.
Endocrinologists amauza odwala za zomwe odwala matenda ashuga amatha kudya tsiku lililonse. Nthawi zina, kuyiwala za zomwe zingaphatikizidwe muzakudya kamodzi kapena kawiri pa sabata. Zikhala ngati nthochi itheka ndi matenda a shuga.
Nthochi ndi chinthu chomwe chimakondedwa ndi aliyense kuyambira kalekale. Sikuti amangothandiza thupi, komanso ali ndi mtengo wotsika mtengo. Tidzakambirana m'nkhaniyi. Mafunso ngati awa amawaganiziridwa - kodi ndizotheka kudya nthochi za shuga, index yawo ya glycemic (GI), zopatsa mphamvu ndi kuchuluka kwa XE, zabwino ndi zovuta za chipatsochi, kodi chipatsochi chimakhala ndi katundu wochepetsera insulin, kuchuluka kwa nthochi bwanji kwa shuga.
Kodi mndandanda wa banana ndi chiyani?
Nthawi yomweyo ndikofunikira kufotokozera kuti ndi GI yani yochepetsera kuchuluka kwa shuga m'magazi, ndipo zomwe, m'malo mwake, zitha kuwonjezera chizindikiro ichi. Chakudya ndi zakumwa zotetezeka "ndizabwino zomwe siziposa magawo 49 kuphatikiza. Komanso, odwala nthawi zina amadya chakudya, osapitirira kawiri pa sabata, mtengo wama 50 - 69. Koma chakudya chopezeka ndi GI cha 70 mayunitsi kapena kuposerapo chimatha kuyambitsa matenda a hyperglycemia komanso zotsatira zina zoipa kwa thanzi la odwala matenda ashuga.
Komanso, odwala ayenera kudziwa mtundu wamtundu wanji wa zinthu zomwe zimakonzedwa zimawonjezera phindu la glycemic. Chifukwa chake, zipatso ndi mabulosi ndi timadzi tokoma, topangidwa kuchokera ku zopangidwa ndi GI yotsika, timakhala ndi index yayikulu komanso timachulukitsa shuga. GI imathanso kuchuluka ngati zipatso kapena mabulosi abweretsedwa ku puree, koma pang'ono.
Kuti mumvetsetse ngati ndizotheka kudya nthochi ya matenda a shuga a 2, muyenera kuphunzira zomwe zili ndi ma index ndi zopatsa mphamvu. Kupatula apo, ndikofunikira kupatula zakudya zopatsa mphamvu zopezeka ndi matenda ashuga, zomwe zimayambitsa kunenepa kwambiri, mapangidwe a cholesterol plaque ndi blockage mitsempha yamagazi.
Banana ali ndi tanthauzo lotsatira:
- Mndandanda wa ndulu ya nthochi ndi magawo 60;
- calorie yazipatso zatsopano pa magalamu 100 ndi 89 kcal;
- calorie nthochi zouma zimafika 350 kcal;
- M'mililita 100 ya madzi a nthochi, 48 kcal yekha.
Poyang'ana izi, ndikosatheka kupereka yankho lenileni ngati nthochi zitha kudyedwa pamaso pa mtundu wachiwiri wa matenda ashuga. Zizindikiro zomwezo pa chinanazi.
Index ili pakatikati, zomwe zikutanthauza kuti nthochi ndizovomerezeka m'zakudya monga zosiyidwa, kamodzi kapena kawiri pa sabata. Nthawi yomweyo, munthu sayenera kulemetsa menyu ndi zinthu zina ndi GI wapakati.
Pali nthochi kwa odwala matenda ashuga, siziyenera kukhala zosowa komanso pokhapokha ngati pali njira yokhazikika yamatenda.
Ubwino wa nthochi
Anthu ochepa amadziwa kuti nthochi yokha yokha imakhala ndi zinthu monga serotonin. Mwa anthu wamba amatchedwanso mahomoni achisangalalo. Ichi ndichifukwa chake madokotala amati - "idyani nthochi zambiri ngati mukumva kupsinjika."
Banana kwa odwala matenda ashuga ndiwofunika chifukwa amalimbana ndi kufalikira kwam'munsi, ndipo ili ndi vuto lomwe ambiri amakhala nalo la matenda "okoma". Komanso, zipatso zoterezi zimalimbikitsidwa kuti zidyedwe kwa iwo omwe ali ndi vuto la m'mimba.
Tiyenera kudziwa kuti shuga mu nthochi amathandiza kuchotsa madzi mthupi. Chifukwa chake, nthawi yotentha yotentha, chipatsochi ndibwino kupatula kwakanthawi pachakudya.
Banana lili ndi zinthu zotsatirazi:
- serotonin;
- zinc;
- potaziyamu
- chitsulo
- calcium
- mkuwa
- proitamin A;
- Mavitamini a B;
- ascorbic acid;
- vitamini PP.
Mabhanana ali ndi zotsatira zabwino mthupi la munthu:
- kulimbana ndi kukhumudwa;
- kukhala ndi katundu wamatsenga;
- matenda a m'mimba.
Chifukwa choti shuga mu nthochi ndiwambiri, sangadye mopitilira kawiri pa sabata ndimatenda a 2 shuga. Koma kwa anthu athanzi, zipatsozi zimalimbikitsidwa kuti zizigwiritsidwa ntchito tsiku ndi tsiku, chifukwa cha zopindulitsa zake.
Ndizofunikiranso kudziwa kuti nthochi imakhala yosavuta ngati wodwala matenda ashuga amamwa mowa patsikuli, chifukwa nthochi imakhala ndi shuga kuposa zipatso zina ndi masamba.
Ndipo pakumwa mowa, ndikofunikira kwambiri kupatsa thupi chakudya chamafuta kupewa hypoglycemia.
Momwe mungadyere nthochi za shuga
Mabhanana a matenda a shuga a 2 ayenera kudyedwa mwatsopano monga mankhwala odziyimira pawokha, kapena kuwonjezeredwa ku saladi za zipatso zokonzedwa ndi kefir kapena chinthu china mkaka wowawasa.
Bass casserole, ngakhale yophika wopanda shuga, si njira yabwino kwambiri yoperekera zipatsozi patebulo la matenda ashuga. Kuphatikiza pa index yayikulu ya nthochi, Chinsinsi chake chimalemedwa ndi kugwiritsa ntchito ufa, komanso GI wamba. Angati magalamu a zipatso omwe odwala matenda ashuga angadye ngati osiyana? Monga mankhwala ena aliwonse okhala ndi cholozera chapafupifupi, palibe magalamu oposa 150 omwe amaloledwa.
Chinsinsi cha saladi wa zipatso chalongosoledwa pansipa. Zosakaniza zonse zimakhala ndi kalozera kakang'ono. Mwachitsanzo, index ya glycemic ya maapulo, mosasamala za mitundu, siyidutsa 35 mayunitsi. GI mandarin ndi ofanana 40 mayunitsi. Itha kusinthidwa malinga ndi zokonda za munthu payekha.
Zotsatira zotsatirazi zidzafunika:
- nthochi imodzi;
- apulo amodzi;
- mmodzi tangerine;
- sinamoni - kusankha;
- Ma millilitere 100 a kefir kapena yogathi yopanda utoto.
Sendani mandarin ndikudula pakati, chotsani pakati pa apulo, kudula m'magulu ang'onoang'ono, ngati nthochi.
Phatikizani zipatsozo m'mbale ndi nyengo ndi mkaka. Tumikirani m'mbale, kuwaza sinamoni pamwamba pa saladi.
Mwanjira iyi, nthochi za mtundu wachiwiri wa shuga sizivulaza thupi, koma zimalemeretsa ndi mavitamini ndi michere yofunika.
Zakudya za GI
Matenda a shuga amachititsa wodwalayo kudya zakudya ndi zakumwa zokha ndi GI yotsika. Komabe, mfundo iyi imatsatiridwanso ndi anthu omwe akuvutika ndi kunenepa kwambiri. Zakudya zotere zimatsitsa shuga, pali kuchepa kwa cholesterol yoyipa mthupi.
Ndi matenda 2 a shuga, mumatha kukhala ndi mapuloteni kamodzi pa sabata, koma pokhapokha ngati mukunenepa kwambiri kapena zovuta zamafuta ochepa. Koma patsiku lotere, ndikofunikira kuyang'anitsitsa thanzi ndi kusungunuka kwa shuga m'magazi. Kupatula apo, pali zochitika zina pamene thupi la odwala matenda ashuga limakumana ndi zovuta zomanga thupi.
Zakudya za glycemic index amakhulupirira kuti zimapereka zotsatira mwachangu komanso zosatha polimbana ndi kunenepa kwambiri komanso shuga wamagazi ambiri. Chachikulu ndikusiya kugwiritsa ntchito zakudya zomwe zili ndi GI yapakatikati komanso yapamwamba.
Mu kanema munkhaniyi, Elena Malysheva amalankhula za zabwino za nthochi.
