Ma carbohydrate ndi ma organic omwe amapanga ma cell ndi minofu ya zinthu zonse zapadziko lapansi. Amagwira ntchito zosiyanasiyana ndipo amapanga pafupifupi 3% ya misa youma m'thupi la munthu.
Matenda a shuga ndi autoimmune pathology pomwe milingo ya glucose imakwera ndikupanga insulin pang'ono kapena kusiya kwathunthu. Ndi mtundu wodziyimira pawokha wa insulini, glycemia imayendetsedwa bwino ndikusungidwa bwino.
Chifukwa chake, ndikofunikira kwambiri kuwongolera kuchuluka kwa chakudya chamaguluga m'matenda a shuga, chifukwa shuga amaphatikizidwa mgululi la zinthu zachilengedwe.
Zakudya zomanga thupi - "mafuta" a thupi
Zinthu zachilengedwe izi zimawonedwa kuti ndi gwero labwino kwambiri la zinthu zonse zamoyo. Chifukwa chake, mukasungunulira gramu imodzi ya chakudya, mutha kupeza 4 kcal, ndipo ikaphatikizidwa, 17 kJ yamphamvu imapangidwa.
Munthu amafunika zakudya zopatsa mphamvu zamafuta ambiri monga momwe amathera mphamvu. Munthu wathanzi ayenera kudya magalamu 400-450 a chakudya tsiku. Komabe, kupitilira ziwerengerozi pakapita nthawi kumatsogolera pakutsitsidwa kwa mafuta ndi kukula kwa kunenepa kwambiri. Magulu otsatirawa a mankhwala ochulukitsira am'mimba amadziwika bwino:
- monosaccharides;
- polysaccharides;
- oligosaccharides;
- zotulutsa.
Gulu lililonse liyenera kukhalapo pakudya kwa anthu. Zakudya zosavuta zam'magazi zimaphatikizapo shuga, fructose, galactose, lactose, sucrose ndi maltose. Ma polysaccharides amaimiridwa ndi magulu awiri - digestible (wowuma, glycogen) ndi mafuta osagaya m'mimba (zotumphukira za pectin, hemicellulose ndi fiber). Mosiyana ndi ma polysaccharides, zinthu zomwe zimakhala ndi ma disaccharides ndizotsekemera kwambiri, chifukwa chake nthawi zambiri zimatchedwa shuga.
Chofunika kwambiri komanso chothandiza pamoyo watsiku ndi tsiku la anthu ndi chakudya:
- Glucose ndi gawo lomwe limatha kuyamwa nthawi yomweyo m'mimba. Ntchito yayikulu ndikuyendetsa mphamvu kupita ku ma cell a thupi.
- Lactose ndi mankhwala okhala ndi michere omwe amapezeka makamaka mu mkaka. M'moyo watsiku ndi tsiku, amatchedwa shuga mkaka.
- Fructose ndi chinthu chomwe chimamezedwa kwambiri pakatumbo. Pazifukwa izi, zitha kugwiritsidwa ntchito ndi odwala matenda ashuga.
- Woimira polysaccharides ndi wowuma. Pang'onopang'ono kugwera m'mimba, imasweka mpaka kukhala ndi shuga.
- Suprose, kapena shuga wophweka, amamwa nthawi yomweyo m'mimba. Pamenepa, kayendetsedwe ka matenda a shuga a mtundu 2 sikamachotsedwa.
- CHIKWANGWANI ndi CHIKWANGWANI chomeracho chomwe chimagwira gawo lalikulu mu zakudya. Pafupifupi osamezedwa m'matumbo, amalepheretsa kuyamwa kwamphamvu kwa magazi m'magazi. Zakudya zake zamtundu wa 2 shuga zimachepetsa mwayi wa kuchuluka kwadzidzidzi mu glucose. CHIKWANGWANI chimapezeka mu zipatso, masamba, ndi mkate wa rye.
Ngakhale kuti ndizothandiza, gululi la zinthu zachilengedwe ndi loopsa kwa matenda ashuga. Komabe, ndizosatheka kupatula kwathunthu zakudya zamagulu a shuga omwe ali ndi shuga. Chowonadi ndi chakuti amagwira ntchito zofunika mthupi la munthu.
Ntchito za chakudya chamafuta mthupi la munthu
Cholinga chachikulu cha zinthu zoterezi m'thupi la munthu ndikupereka mphamvu yama cell ndi minofu ya ma cell.
Pafupifupi njira zonse zochitidwa m'thupi la munthu zimafunikira nyonga inayake.
Mwachitsanzo, ubongo, komanso impso ndi ma cell amwazi, sizingagwire ntchito popanda glucose. Chifukwa chake, ntchito yayikulu yazakudya zam'mimba ndizopeza mphamvu.
Komabe, mndandanda wazomwe zimachitika pazinthu izi zachilengedwe ndizambiri. Zofunikanso chimodzimodzi ndi:
- Kupereka zakudya zomwe zimapezeka minofu, chiwindi ndi ziwalo zina monga glycogen. Zomwe zili pachilengedwe pano zimatengera kulemera kwa thupi, thanzi la munthu komanso chakudya. Akalowa zamasewera, kupezeka kwa glycogen kumachepetsedwa kwambiri, ndipo panthawi yofatsa, imakonzedwanso chifukwa cha chakudya chomwe chidadyedwa. Kuchita masewera olimbitsa thupi pafupipafupi kumawonjezera masitolo a glycogen, kukulitsa mphamvu zaumunthu.
- Ntchito yoyendetsera bwino yomwe imapangitsa kuti magawo azigwira bwino ntchito komanso kugaya zakudya. Popeza chakudya chamafuta sichimagawika m'mimba, chimayambitsa ma peristalsis. Kuphatikiza apo, CHIKWANGWANI chimagwira ntchito yamatumbo.
- Ntchito yodziteteza ndiyoti gawo la zovuta zam'mimba ndizopanga chitetezo cha mthupi. Chifukwa chake, ma mucopolysaccharides ndi gawo limodzi la matumbo am'mimba, urogenital komanso kupuma, kuteteza thupi ku ma virus ndi ma bacteria a pathogenic, komanso kupewa ziwalo zamkati kuwonongeka kwa makina.
- Kuchita nawo mwachindunji kapangidwe ka mamolekyulu a adenosine triphosphate, ribonucleic ndi deoxyribonucleic acid.
- Ntchito yapadera ndikuti matenda a shuga amayamba mwa anthu chifukwa chophwanya kagayidwe kazakudya chifukwa cha kuchepa kwa timadzi timene timachepetsa shuga - insulin. Pamenepa, kuwonjezera pamankhwala, mankhwalawa amatanthauza kukhathamiritsa kuchuluka kwa glucose m'magazi ndikukhazikika pamachitidwe a metabolic.
Chifukwa chake, zakudya zamafuta ndizosafunanso kwa odwala matenda ashuga kuposa anthu athanzi.
Chimodzi mwama mfundo zofunika kwambiri pankhani yazakudya zothandiza kuti muzitsimikizira kuti muli ndi matenda ashuga ndi kukana kudya mwachangu komanso kudya mafuta ochedwa kudya.
Kodi mafuta othamanga komanso osachedwa kudya?
Popeza taganizirani mankhwala ofunikira kwambiri m'thupi la munthu, ndikofunikira kuwasiyanitsa molingana ndi kuthamanga kwa mayamwidwe m'mimba.
Monosaccharides, omwe amaphatikiza fructose, sucrose ndi glucose, nthawi yomweyo imakulitsa glycemia ndipo imakhala ndi index yayikulu ya glycemic. Mtundu wosavuta wa zophatikiza zama carbohydrate mwachangu ndi shuga wa chakudya, wophatikizidwa ndi shuga wa shuga wa mphesa kapena mphesa.
Zakudya zamafuta othamanga nthawi yomweyo zimapereka mphamvu zofunikira ku bongo ndi ziwalo zina. Nthawi zambiri zimakhala zotsekemera, zambiri zimakhala ndi uchi, zipatso ndi zipatso. Munthu, akudya chakudya chambiri chopatsa mphamvu, amadzifotokozera yekha mapaundi owonjezera. Kuchulukitsa kwachilengedwe kwamphamvu kumapangitsa kuti masitolo ogulitsa mafuta, kuchuluka kwa cholesterol, komanso kusokoneza matumbo a microflora.
Zakudya zomanga thupi zomwe zimakhala ndi ma Sacferides opitilira atatu zimakhala ndi index ya glycemic yotsika. Zinthu zoterezi zimachulukitsa kuchuluka kwa glucose m'malo mwapang'onopang'ono ndipo zimatchedwa zovuta zamafuta.
Kwa odwala matenda ashuga amtundu wa 2, ndikulimbikitsidwa kuyambitsa mafuta ochulukirapo ochulukirapo m'zakudya, chifukwa izi sizingathandize kukula kwa shuga.
Zinthu Zololedwa Kugulitsa Matenda A shuga
Musanafotokozere za "zopindulitsa" komanso "zowopsa" zamatenda a shuga, ndikofunikira kudziwa zomwe glycemic index ndi mkate magawo ndi.
Pansi pa glycemic index (GI) amatanthauza kuthamanga kwa magazi a glucose omwe ali m'zinthu zina. Kukwera kwa GI, glucose kumathothoka kwambiri, komwe ndi koyipa kwa odwala matenda ashuga.
Chipinda cha mkate (XE) ndi kuyerekezera kuchuluka kwa chakudya chamafuta omwe amapezeka muzakudya. Chifukwa chake, mu mkate 1 umodzi mumakhala magalamu a chakudya 12-25 kapena 25 g mkate. Mukamalemba zakudya, ndikofunikira kulipira chidwi ndi izi ziwiri.
Zakudya za anthu odwala matenda ashuga ziyenera kuphatikizapo zipatso ndi ndiwo zamasamba zambiri. Amakhulupirira kuti zakudyazi sizitsogolera ku spikes m'magazi a magazi.
Mwachitsanzo, zamasamba zimakhutiritsa thupi la munthu nthawi yayitali. Kutengera kuchuluka kwa shuga mu magalamu 100, masamba ndi zipatso amagawidwa m'magulu atatu, omwe amayimiridwa ndi tebulo la zinthu.
| Osaposa 5 magalamu a chakudya pa 100 magalamu a masamba kapena zipatso | Mpaka magalamu 10 a chakudya pamitundu 100 ya masamba kapena zipatso | Zoposa 10 magalamu a chakudya pa 100 magalamu a masamba kapena zipatso | |
| Ndi zinthu ziti zomwe ndizoyenera? | Tomato, nkhaka, kabichi, radish, katsitsumzukwa, sipinachi, anyezi wobiriwira, nkhanu, ndimu, zukini, katsabola, chicory, sorelo. | Anyezi, radish, parsley, beets, nyemba, lalanje, udzu winawake, mandarin, rasipiberi, vwende, lingonberries, wakuda kapena wofiira currants, mphesa, pichesi, peyala ndi quince. | Nandolo zobiriwira, nthochi, mbatata, chinanazi, mphesa, masiku, mitundu ya maapulo okoma, nkhuyu. |
| Ndingadye zochuluka zingati? | Zakudya izi zimatha kudyedwa mopanda malire, popanda kuwerengetsa kuchuluka kwa chakudya. | Ndikofunika kuti gulu ili la zipatso ndi ndiwo zamasamba mpaka 200 magalamu patsiku. | Ndikwabwino kusadya izi ndi ndiwo zamasamba kapena kuchepetsa kugwiritsa ntchito pang'ono. Makamaka, muyenera kuchepetsa kudya kwa mbatata tsiku lililonse mpaka magalamu 250. |
Osaganizira kulemera kwa zipatso ndi ndiwo zamasamba, kudya kwawo kwa tsiku ndi tsiku sikuyenera kupitirira 50 magalamu. Ndikwabwino kudya zakudya zatsopano, chifukwa zimakhala ndi mavitamini ambiri.
Pali michere yambiri mkaka ndi mkaka. Komabe, odwala matenda ashuga ayenera kudziwa kuchuluka kwa zopatsa thanzi zomwe zili m'zakudya zabwino. Amaloledwa kumwa kapu imodzi ya mkaka patsiku, koma ndi kumwa kwake pambuyo pake, tisaiwale kuti galasi limodzi lili ndi magalamu 12 a mankhwala osokoneza bongo. Ponena zakotuluka mkaka, zakudya monga tchizi ndi tchizi chokoleti mulibe chakudya chambiri. Chifukwa chake, amatha kudyedwa bwino ndi onse odwala matenda ashuga.
Zinthu zomwe sizilimbikitsidwa ndi matenda ashuga
Zogulitsa zomwe zimaphatikizapo zovuta kugaya chakudya zam'mimba siziyenera kupezeka pakudya kwa odwala matenda ashuga.
Amatsogolera kukuwonjezereka koyambirira kwa shuga m'magazi, komanso kuchuluka kwa maselo amafuta.
Kutengera ndi zomwe zimapezeka m'zinthu zina, akatswiri azakudya amasiyanitsa magulu asanu akuluakulu - ufa ndi pasitala, masamba, zipatso ndi zipatso, chimanga, mkaka ndi mkaka.
Ndi zoletsedwa kugwiritsa ntchito mndandanda wazinthu izi muzakudya chifukwa cha kuchuluka kwa shuga:
- madzi, kupanikizana ndi marmalade;
- shuga ndi shuga wosavuta;
- ma cookie a gingerbread, ma pie ndi confectionery ena;
- ayisikilimu;
- wokometsedwa mkaka;
- madzi okoma;
- zakumwa ndi vinyo.
Onetsetsani kuti odwala matenda ashuga ayenera kugwiritsa ntchito chakudya momwe zakudya zamafuta zilipo. Zinthu izi zimachepetsa mayamwidwe amthupi ndipo zimakomera mayankho a glycemic.
Pafupifupi 55% yazakudya za tsiku ndi tsiku ziyenera kukhala zovuta zam'mimba zomwe zimakhala ndi index yochepa ya glycemic. Izi zimaphatikizapo mkate wa rye ndi chinangwa, pasitala, zipatso zina ndi masamba. Zakudya izi zimakhala ndi fiber, mavitamini, ndi michere yambiri. Madokotala amalimbikitsa kudya zipatso ndi masamba osaphika chifukwa ali ndi michere yambiri. Tiyeneranso kukumbukiranso kuti zakudya zopatsa thanzi zimasunga mavitamini ndi michere yambiri kuposa chakudya chophika kapena chokazinga.
Mtundu woyamba komanso wachiwiri wa matenda ashuga umafunika zakudya zapadera. Chifukwa chake, ndikofunikira kulingalira zamankhwala m'magulidwe, chifukwa izi zimakhudza mwachindunji kuchuluka kwa glycemia komanso mkhalidwe wamba wa wodwalayo. Momwe mungawerengere moyenera kuchuluka kwa zophatikiza zama carbohydrate ndi magawo a mkate, matebulo agululi omwe amapezeka mosavuta pamasamba amawu amathandizidwe.
Ndikwabwino kumvetsera kwa dokotala, popeza amadziwa bwino zakudya zomwe odwala amatha kudya ndi shuga komanso zomwe amakonda odwala. Mankhwala othandizira odwala matenda ashuga ndizofunikira kwambiri, chifukwa amathandiza kuchepetsa kuchuluka kwa shuga kukhala mulingo woyenera. Komabe, wodwalayo ayenera kukumbukiranso zamasewera, kupenda magawo a glucose nthawi zonse komanso kugwiritsa ntchito mankhwala osokoneza bongo.
Chakudyacho chimawerengedwa kuti thupi la munthu lilandire kuchuluka kwamafuta, mapuloteni komanso zakudya zamafuta. Popanda kugwiritsa ntchito zakudya zamagulu, ma pathology amatha kukhala osagwirizana, chifukwa chake ndikofunikira kudziwa kuti ndi zakudya ziti zomwe zingatengedwe, ndipo ndi ziti zomwe zingakhale bwino kukana.
Zambiri pazamankhwala othandizira odwala matenda a shuga zimaperekedwa mu kanema munkhaniyi.
