Ndi shuga wowonjezera wamagazi, ndikofunikira kupatula zakudya zomwe zidasungidwa mwachangu mu zakudya. Ndi omwe amachulukitsa kuchuluka kwa shuga m'magazi. Ndi matenda a shuga a 2, ndikofunikira kutsatira mankhwalawa popeza ndiye chithandizo chachikulu. Zakudya zonse zomwe zili pachakudyacho zimasankhidwa malinga ndi glycemic index yawo (GI).
Chizindikiro choterechi chidzawonetsa kuchuluka kwa glucose omwe amapezeka m'magazi atatha kuyamwa kwa chinthu china. Kufunikira kwa kuphatikiza zakudya zotsogola kumawongoleredwa ndi endocrinologists onse. Kwa mitundu ya 1 odwala matenda ashuga (mtundu wodalira insulin), kuchuluka kwa ma XE (magawo a mkate) kuyenera kukumbukiridwa pa chakudya chilichonse. Malinga ndi chizindikiro ichi, mlingo wa insulin yochepa umawerengeredwa.
Kuphatikiza pa izi, ndikofunikira kuti muzitsatira mfundo za zakudya - kuchuluka kwa momwe mungagwiritsire ntchito zakudya komanso mapuloteni omwe amagawidwa pagulu lililonse. Tsoka ilo, madokotala samakonda kuuza odwala kuti adye kapena nthawi yanji.
Nkhaniyi ifotokoza zomwe zingaphike chakudya cham'mawa ndi matenda ashuga, mndandanda wazinthu zomwe zili ndi index yotsika ya glycemic zikuwonetsedwa, mndandanda wazomwe watsiku ndi tsiku wa mitundu yachiwiri ya anthu odwala matenda ashuga owonda kwambiri amapentedwa.
Glycemic Breakfast Product Index
Chakudya cham'mawa chaz shuga chikuyenera kupangidwa kuchokera ku zakudya zomwe zili ndi index yotsika ya glycemic, ndiko kuti, mpaka magawo 50 ophatikizidwa. Kuchokera pachakudya chotere, kuchuluka kwa shuga kwa odwala sikukula, ndipo chizowonetserocho chidzakhala chovomerezeka. Chakudya chokhala ndi mndandanda wa mayunitsi 69 mwina chimakhala pamndandanda wa wodwalayo, koma mosiyana ndi izi, kawiri pa sabata, osapitilira magalamu 100.
Kwa matenda amtundu wa 1 ndi matenda ashuga 2, nkoletsedwa kudya zakudya zokhala ndi mayendedwe 70 kapena kupitilirapo chakudya cham'mawa. Chifukwa cha iwo, chiopsezo cha hyperglycemia ndi zovuta zingapo pazinthu zomwe zikulimbana zimawonjezeka.
Kuphatikiza pa mndandanda, ndikofunikira kuganizira zamankhwala omwe amapezeka, chifukwa odwala ambiri omwe samadalira insulin amadwala matendawa. Ndipo izi zimakhudza matendawa. Ndi shuga wamagazi ochulukirapo, makamaka ngati wodwalayo akulimbana ndi kunenepa kwambiri, ndikofunikira kudya zosaposa 2300 - 2400 kcal patsiku.
Anthu odwala matenda ashuga amatha kudya chakudya cham'mawa ndi zakudya zotsika kwambiri za GI:
- mbewu monga chimanga - phala, tsabola, mpunga, bulawu, tirigu ndi barele.
- zopangidwa mkaka - tchizi chimbudzi, mkaka wowotchera, kefir, yogurt yopangidwa kunyumba;
- masamba - kabichi wamtundu uliwonse, nkhaka, phwetekere, bowa, biringanya, anyezi, radish, nyemba, nandolo, mphodza;
- zipatso ndi zipatso - sitiroberi, maapulo, mapeyala, raspberries, blueberries, yamatcheri, yamatcheri, sitiroberi, akuda ndi ofiira okhathamira, ma jamu;
- nyama, nsomba ndi nsomba zam'nyanja - nkhuku, ng'ombe, nkhuku, zinziri, pike, nsomba, pollock, flounder, squid, octopus, shrimp, mussels;
- mtedza ndi zipatso zouma - maapulo owuma, maula, maapulo owuma, walnuts, pistachios, mtedza, mtedza wa pine, hazelnuts, mpendadzuwa ndi mbewu dzungu.
Mutha kukhala ndi chakudya cham'mawa ndi zina mwazomwe zili pamwambapa, chinthu chachikulu ndikuti muzitha kuphatikiza moyenera ndikupanga chakudya cham'mawa chofunikira.
Chakudya cham'mawa cham'mawa
Kusankhidwa kwa mbewu monga chimanga chokhala ndi GI yotsika ndikuchulukirapo. Ochepa ndi oletsedwa - phala la chimanga (mamalyga), mapira, mpunga woyera. Pankhani ya matenda a shuga a mellitus 2 ndi mtundu 1, osavomerezeka kuwonjezera batala ku chimanga.
Ngati wodwala akufuna phala la mkaka, ndiye kuti njira yabwino ndiyo kusakaniza mkaka chimodzimodzi ndi madzi. Tiyeneranso kudziwa kuti kukula kwa phala lomalizidwa kumakhala kofunikira kwambiri.
Phala lokoma limatha kukhala ngati lokoma (stevia, sorbitol, fructose), ndi uchi. Komabe, musalimbike mtima ndi izi. Ndi shuga wowonjezera wamagazi, palibe supuni imodzi yokha ya uchi yomwe imaloledwa tsiku lililonse. Ndikofunikira kusankha mitundu yoyenera. Amakhulupirira kuti uchi wodwala matenda ashuga ayenera kukhala amodzi mwa awa: - linden, buckwheat, pine kapena mthethe. Dongosolo lawo silidutsa 50 mayunitsi.
Chololedwa chadzakudya cham'mawa cham'mawa:
- zitsamba;
- mpunga (bulauni);
- oatmeal;
- zolembedwa;
- kubuula kwa tirigu;
- barele wa ngale;
- balere wogulira.
Ndibwino kuphika phala lokoma ndi mtedza. Mtheradi wonse uli ndi mlozera wotsika, koma wokwera kwambiri. Chifukwa chake, ndikofunikira kuwonjezera zosaposa 50 magalamu a mtedza ku mbale. Kuphatikiza phala ndi mtedza ndi zipatso zouma kumaloledwa 200 magalamu a zipatso kapena zipatso.
Ndi m'mawa momwe mumafunikira kwambiri kudya zipatso kapena zipatso kuti shuga ya magazi isakule. Izi zimafotokozedwa mophweka - ndi zoterezi shuga zimalowa m'thupi, zomwe zimatengedwa bwino ndi zolimbitsa thupi m'mawa.
Chakudya chabwino cham'mawa chachikulu - oatmeal m'madzi ndi mtedza ndi zipatso zouma, maapulo awiri apakati. Mutatha kadzutsa, mutha kumwa kapu yobiriwira kapena tiyi wakuda ndi supuni ya uchi.
Masamba opumira
Zakudya za wodwalayo ziyenera kukhala ndi theka la masamba azamasamba. Kusankhidwa kwawo ndikokwanira, komwe kumakupatsani mwayi wophika mbale zambiri. Kufunika kwawo sikungokhala ndi mavitamini ndi mchere wambiri, komanso kuchuluka kwa fiber, zomwe zimapangitsa kuti shuga ayambe kulowa m'magazi.
Zakudya zambiri ndizoletsedwa kudya tsiku musanayesere kuyesa shuga. Komabe, izi sizikugwirizana ndi zakudya zamasamba.
Makhalidwe amakomedwe amphwayi a masamba amaloledwa kusinthana ndi zokometsera ndi zitsamba, popeza ali ndi chisonyezo chotsika. Mutha kupatsa chidwi ndi turmeric, oregano, parsley, basil, adyo wamtchire, sipinachi, anyezi wobiriwira, katsabola kapena kadumphidwe ka dzuwa.
Uwu ndi mndandanda wa "otetezeka" wamasamba ashuga:
- biringanya;
- anyezi;
- adyo
- nyemba - nyemba, nandolo, mphodza;
- kabichi - broccoli, nthambi za Brussels, kolifulawa, Beijing, zoyera, zofiira mutu;
- squash;
- bowa - bowa wa oyisitara, champignons, ceps, butterfish, bowa wa uchi, chanterelles;
- Phwetekere
- nkhaka
- radishi.
Zakudya zamasamba - chakudya cham'mawa chopanda mavitamini opanda shuga, chomwe chimapatsa kumva kosangalatsa kwa nthawi yayitali. Amaloledwa kuphatikiza chakudya chamasamba chokhala ndi ma carbohydrate osweka bwino, mwachitsanzo, kagawo ka mkate wa rye kapena makeke ena a shuga. Kuphika kuyenera kuchokera ku mitundu ina ya ufa - rye, buckwheat, spell, coconut, flaxseed, oatmeal.
Mutha kuphika dzira yophika kapena mazira osenda ndi chakudya cham'mawa. Koma muyenera kukumbukira kuti ndi cholesterol yambiri amaletsedwa kudya dzira limodzi patsiku, moyenera, izi zimagwira ntchito pa yolk, popeza imakhala ndi cholesterol yowonjezera, yomwe imatsogolera kutsekeka kwa mitsempha yamagazi ndikupanga ma cholesterol plaque. GI yolk ndi wofanana ndi mayunitsi 50, index ya protein ndi zero.
Chifukwa chake, chakudya cham'mawa cha mitundu yachiwiri ya anthu odwala matenda ashuga amatha kusiyanasiyana, chifukwa cha mndandanda waukulu wa zakudya zomwe zaloledwa kukhala ndi matenda amitundu iwiri. Otsatirawa akufotokozera momwe mungaphikitsire omelet wokoma wamasamba.
Tizikumbukira nthawi yomweyo kuti ndi bwino kupatsa masamba a maimelo mu poto yokazika ndi mbali zazikulu kapena sosepani. Onjezani mafuta ochepa zamasamba, ndipo ndibwino kuzimitsa pamadzi.
Zotsatira zotsatirazi zidzafunika:
- dzira limodzi;
- phwetekere imodzi sing'anga;
- theka anyezi;
- 100 magalamu a champignons;
- mkate wa rye (20 gramu);
- mafuta a masamba;
- nthambi zingapo za parsley;
- mchere, pansi wakuda tsabola - kulawa.
Mu poto, ikani phwetekere, kudula mu cubes, anyezi m'mphete ndi bowa, womwe umasungidwa m'mbale, mchere ndi tsabola. Simmer kwa mphindi 3 mpaka 5. Panthawi imeneyi, kumenya dzira, mchere, kuwonjezera mkate wokadulidwa. Thirani mu osakaniza ndi kusakaniza mwachangu, tsabola. Phimbani ndikuphika pamoto wotsika pafupifupi mphindi zisanu. Lolani omelet aime pansi pa chivundikiro kwa mphindi imodzi, kenako aphwanya mbale ndi parsley wosenda.
Omelette wamasamba amakhala chakudya cham'mawa chambiri.
Zakudya zovuta
Mutha kupatsa odwala matenda ashuga komanso chakudya cham'mawa, monga ndiwo zamasamba zokhala ndi nyama, nyama ya burogo ku phwetekere kapena casseroles. Chachikulu ndikuti zogulitsazo zimakhala ndi GI yotsika komanso zopatsa mphamvu zochepa.
Zakudya zophika siziyenera kulemedwa ndi mafuta, ndiye kuti, gwiritsani ntchito mafuta ochepa zamasamba, osapatula msuzi komanso zakudya zonse zopatsa mphamvu. Nthawi yomweyo, tisaiwale kuti anthu odwala matenda ashuga saloledwa kudya kwambiri - izi zimapangitsa kuchuluka kwa shuga m'magazi.
Zakudya zovuta ndizophatikizira saladi, zomwe zimakonzedwa kuchokera kuzinthu zamagulu osiyanasiyana. Chakudya cham'mawa chabwino komanso chopepuka chimakhala saladi wa masamba komanso nsomba yowotcha, yophika ndi mafuta a azitona, yogati yopanda mafuta kapena tchizi cha kanyumba kokhala ndi mafuta a 0.1%, mwachitsanzo, TM "Village House". Saladi yotereyi imakongoletsa mndandanda wazokondweretsa wa odwala matenda ashuga a mtundu woyamba ndi wachiwiri.
Zotsatira zotsatirazi zidzafunika:
- squid awiri;
- nkhaka imodzi sing'anga;
- dzira limodzi lophika;
- gulu la anyezi wobiriwira;
- 150 magalamu a tchizi kanyumba tchizi;
- 1.5 supuni za mafuta;
- mandimu.
Wiritsani nyamayi m'madzi amchere kwa mphindi zingapo, pewani filimuyo ndikudula m'mizere, dulani nkhakayo. Kupaka dzira, kuwaza anyezi. Phatikizani zosakaniza, mchere kuti mulawe ndikungotseketsa ndi mandimu. Nyengo ndi batala ndi tchizi tchizi, sakanizani bwino.
Tumikirani saladiyo, koma mutha kukongoletsa ndi kagawo ka mandimu ndi shrimp yophika.
Zosintha zachitsanzo
Zakudya zabwino za munthu wodwala matenda ashuga, mosasamala kanthu kuti ndi wonenepa kapena ayi, ziyenera kukhala zopatsa thanzi, ndiye kuti, zikuphatikizira zinthu zonse zomwe zimachokera kuzinyama ndi mbewu.
Ngati wodwalayo akulimbana ndi kulemera kwambiri, ndiye kuti amaloledwa kamodzi pa sabata, pali chakudya chokhala ndi mapuloteni - nkhuku yophika, zinziri, ng'ombe, dzira lophika, mkaka wowawasa. Imwani zakumwa zambiri tsiku lomwelo - mchere wamadzi, tiyi wobiriwira, khofi wowuma. Koma koposa zonse, yang'anireni thanzi lanu komanso momwe thupi limayankhira patsiku la mapuloteni.
Pansipa pali mndandanda wowonetsa kwa masiku angapo kwa anthu onenepa. Itha kusinthidwa malinga ndi zomwe munthu amakonda za anthu odwala matenda ashuga.
Tsiku loyamba:
- idyani phala la oatmeal ndi nati, maapulo awiri atsopano ndi tiyi wakuda wa kadzutsa;
- akamwe zoziziritsa kukhosi adzakhala khofi ndi zonona za 15% mafuta, chidutswa cha mkate rye ndi tofu;
- pa nkhomaliro, kuphika msuzi wa chimanga, buwheat wamphesa wamafuta ochepa, chikho cha msuzi wa phwetekere, kagawo ka mkate wa rye;
- akamwe zoziziritsa kukhosi - magalamu 150 a kanyumba tchizi;
- pa chakudya chamadzulo, kuphika zakudya zamasamba a mitundu yachiwiri ya odwala ashuga komanso tinsomba tambiri, tiyi wakuda;
- pa chakudya chachiwiri (ngati kuli kwanjala) zimapatsa ma 150 - 200 millilitara a mkaka wopanda mafuta - mkaka wopanda mafuta, kefir kapena yogati.
Vidiyo yomwe yatchulidwa munkhaniyi ikufotokoza za njira ya soufflé yomwe imavomerezeka ndi matenda ashuga.
