Ngati magazi a shuga amawukitsidwa pafupipafupi ndikofunikira kuti asinthe zakudya zopatsa thanzi. Kwa odwala matenda ashuga amtundu wa 2, chakudyacho chimakhala chithandizo chachikulu ndipo ukalamba umateteza munthu ku zotsatira zoyipa za matenda "okoma". Nthawi zambiri, anthu amakumana ndi matenda amtunduwu pambuyo pa zaka 40 ndipo funso limadzuka - pali chiani ndi matenda ashuga? Choyamba muyenera kudziwa mfundo yosankhira zinthu.
Pali tebulo lapadera lazinthu zomwe zimakhala ndi otsika a glycemic index (GI) zomwe sizikuwakhudza kuwonjezeka kwa ndende yamagazi. GI ikuwonetsa momwe glucose amalowera mthupi mwachangu kuchokera pakumwa chakumwa kapena chakumwa. Mndandanda wazinthu zomwe zaloledwa muzakudya za wodwala ndizambiri, zomwe zimakupatsani kuphika zakudya zosiyanasiyana zokoma tsiku lililonse.
Popeza chithandizo chamadyedwe chimakhala ndi gawo lalikulu m'moyo wa munthu wodwala matenda ashuga, muyenera kuphunzira zambiri za zomwe zili mu mtundu 2 wa shuga, mndandanda wazololedwa komanso zoletsedwa, zomwe menyu zingathandize kuchepetsa kuchuluka kwa shuga.
Glycemic Product Index
Kuti mudye ndi matenda a shuga, mumayenera kudya zakudya zokhala ndi mayeso a glycemic omwe amaphatikiza mayunitsi 49. Izi zimayenera kuphatikizidwa muzakudya za tsiku ndi tsiku za wodwala. Zakudya ndi zakumwa, zomwe mndandanda wawo umachokera pakati pa 50 mpaka 69, ndizovomerezeka m'zakudya mpaka katatu pa sabata, ndipo osapitilira 150 g. Komabe, ngati matendawa ali pachimake, ndiye kuti afunika kuwachotsa asanakhazikike.
Ndikoletsedwa kugwiritsa ntchito malonda omwe ali ndi matenda osokoneza bongo a mellitus 2 okhala ndi index yayikulu ya glycemic, kuyambira mayunitsi 70 ndi pamwambapa. Amachulukitsa shuga m'magazi, zomwe zimayambitsa kukula kwa hyperglycemia ndi zovuta zina pamagulu osiyanasiyana a thupi.
Nthawi zina, GI imatha kuchuluka. Mwachitsanzo, pakubwezeretsa kutentha, kaloti ndi beets amataya fiber, ndipo kuchuluka kwake kumawonjezeka, koma akakhala mwatsopano amakhala ndi index ya 15 mayunitsi. Amasungidwa kwa odwala matenda ashuga kuti azimwa zipatso ndi mabulosi ndi timadzi tokoma, ngakhale atakhala kuti anali ndi index yotsika. Chowonadi ndi chakuti pogwiritsa ntchito njira iyi, zipatso ndi zipatso zimataya fiber, ndipo glucose amalowa m'magazi mwachangu kwambiri. Mamilita 100 okha amadzimadzi omwe amatha kuwonjezera ntchito ndi 4 mmol / L.
Koma GI sindicho chokhacho chomwe chingasankhe malonda mumenyu ya odwala. Chifukwa chake, muyenera kulabadira:
- mndandanda wazinthu za glycemic;
- zopatsa mphamvu;
- zili ndi michere.
Kusankhidwa kwa mankhwala a shuga molingana ndi ndalamayi kumalonjeza wodwalayo kuti athetse matenda "asakhale" ndikuteteza thupi ku zotsatirapo zoipa zakulephera kwa endocrine system.
Kusankha kwa mbewu monga chimanga
Zakudya monga michere ndi zinthu zofunikira zomwe zimakwaniritsa thupi ndi vitamini-mineral zovuta komanso zimapatsa chidwi chokhala nthawi yayitali, chifukwa cha kukhalapo kovuta kugwetsa chakudya. Komabe, si nzimbe zonse zomwe zingapindulitse odwala matenda ashuga.
Ndikofunikanso kudziwa kuphika bwino. Choyambirira, mbewuzo zimachuluka kwambiri. Koma imakwera magawo ochepa chabe kuchokera kuzowonetsera zomwe zanenedwa pagome.
Kachiwiri, ndibwino kudya chimanga ndi shuga popanda batala, ndikusintha ndi maolivi. Ngati chimanga cha mkaka chikukonzekera, ndiye kuti kuchuluka kwa madzi kumkaka kumatengedwa kumodzi. Izi sizingakhudze kukoma, koma zopatsa mphamvu za mbale zomalizidwa zidzachepa.
Mndandanda wamitundu yomwe iloleredwe monga chimanga cha matenda ashuga:
- balere wogulira;
- barele wa ngale;
- zitsamba;
- bulgur;
- zolembedwa;
- phala la tirigu;
- oatmeal;
- bulauni (bulauni), wofiira, wamtchire ndi mpunga wa basmati.
Mpunga wamabele (mamalyga), semolina, mpunga woyera udzafunika utayidwa. Izi monga chimanga tili ndi GI yayitali ndipo zimatha kuyambitsa kuchuluka kwa shuga m'magazi.
Pearl barele ili ndi index yotsika kwambiri, pafupifupi mayunitsi 22.
Mitundu ya mpunga yomwe ikuwonetsedwa mndandandandandandayi imakhala ndi mayunitsi 50, ndipo nthawi yomweyo, ndi othandiza kwambiri kuposa mpunga Woyera chifukwa choti chimanga choterocho chimakhala ndi chipolopolo chokhala ndi michere yazakudya ndi michere.
Nyama, nsomba, nsomba zam'nyanja
Izi zopangidwa ndi matenda ashuga ndizofunikira chifukwa cha zomwe zimapezeka m'maselo a nyama. Amapatsa thupi mphamvu, amathandizira kuti minofu ipangidwe ndipo amatenga nawo mbali pamagulu a magwiridwe a insulin ndi shuga.
Odwala amadya nyama ndi nsomba, zomwe kale ankachotsa mafuta otsala ndi zikopa. Muyenera kudya zakudya zam'madzi, osachepera kawiri pa sabata - palibe zoletsa pazomwe amasankha.
Pokonzekera msuzi, ndibwino kuti musagwiritse ntchito nyama, koma kuwonjezera kale mbale. Ngati, pambuyo pa zonse, msuzi wakonzedwa ndi msuzi wa nyama, ndiye pokhapokha yotsamira, ndiye kuti, pambuyo poti kuwira koyamba kwa nyama, madzi amatsitsidwa ndipo kachiwiri njira yokonzekera msuzi imayamba.
Nyama zomwe ziloledwa zikuphatikiza ndi izi:
- nyama yankhuku;
- zinziri;
- nkhuku;
- ng'ombe;
- nyama ya kalulu
- nyama yamphongo;
- nyama yam'madzi.
Zakudya zamafuta kupatula pa zakudya za odwala omwe ali ndi matenda ashuga:
- nkhumba
- kukamwa;
- mwanawankhosa;
- nutria.
Wachikulire yemwe ali ndi matenda "okoma" ayenera kudzaza thupi ndi chitsulo, chomwe chimapangitsa magazi kupanga. Izi zimapezeka pamiyeso yambiri ku offal (chiwindi, mtima), zomwe siziletsa matenda ashuga.
Ndi mtundu wachiwiri wa matenda a shuga, thupi sililandira mavitamini ndi michere yofunika chifukwa cha kusachita bwino kwa njira ya kagayidwe. Nsomba zikuthandizani kuti mupange phosphorous yokwanira ndi mafuta acids.
Imaphikidwa, kuphika, kugwiritsidwa ntchito kukonzekera maphunziro oyamba ndi masaladi. Ngakhale ma endocrinologists amalimbikira kuti asankhe mitundu yoyonda, nsomba zamafuta nthawi zina zimaloledwa pamenyu, chifukwa zimakhala ndi mafuta acids, motero ndizofunikira kwa thanzi la azimayi.
Mitundu ya nsomba yotsatirayi ikulimbikitsidwa kuti idye:
- limonella;
- nsomba;
- pollock;
- hake;
- Pike
- chozungulira;
- khodi;
- pollock;
- mackerel;
- zander.
Ndizothandiza kamodzi pa sabata kudya nyama yam'madzi yophika - shrimp, mussels, squid.
Zamasamba
Momwe mungadyetse odwala matenda ashuga ndi funso lovuta, koma odwala ayenera kudziwa kuti masamba azikhala ndi 50% ya chakudya chonse. Amakhala ndi fiber yambiri, amachepetsa kayendedwe ka glucose.
Muyenera kudya masamba azakudya zam'mawa, nkhomaliro komanso chakudya chamadzulo, mumtundu watsopano, wamchere komanso wokonzedwa bwino. Ndikwabwino kusankha zakudya zam'nyengo, zimakhala ndi mavitamini ambiri. Ndi matenda a shuga, tebulo lamasamba lokhala ndi index yotsika ndilokwanira ndipo izi zimakupatsani mwayi wophika zakudya zambiri zokoma - saladi, mbale zam'mbali, mphodza, casseroles, ratatouille ndi ena ambiri.
Zoletsedwa kudya ndi shuga ndi dzungu, chimanga, kaloti owiritsa, udzu winawake ndi beets, mbatata. Tsoka ilo, mbatata zomwe mumakonda sizovomerezeka pachakudya cha anthu odwala matenda ashuga chifukwa mndandanda wa mayunitsi 85. Kuti muchepetse chizindikirochi, pali njira imodzi - kudula tubers mu zidutswa ndikulowa m'madzi ozizira kwa maola osachepera atatu.
Mndandanda wazinthu zololedwa:
- zukini, biringanya, sikwashi;
- leki, anyezi, anyezi wofiirira;
- mitundu yonse ya kabichi - yoyera, yofiira, Chitchaina, Beijing, kolifulawa, Brussels, broccoli, kohlrabi;
- nyemba - nandolo, nyemba, katsitsumzukwa, anapiye;
- adyo
- tsabola wobiriwira, wofiyira, wa ku Bulgaria ndi tsabola;
- bizinesi yamitundu iliyonse - bowa wa oyisitara, butterfish, chanterelles, champignons;
- radish, Yerusalemu artichoke;
- Phwetekere
- nkhaka.
Mutha kuwonjezera zitsamba pazakudya, index yawo siyapamwamba kuposa magawo 15 - parsley, katsabola, basil, cilantro, letesi, oregano.
Zipatso ndi zipatso
Mungamudyetse bwanji omwe ali ndi matenda ashuga a 2 a mchere? Kuthetsa nkhaniyi kungathandize zipatso ndi zipatso. Zakudya zabwino kwambiri zachilengedwe zopanda shuga zopanda shuga zimakonzedwa kuchokera kwa iwo - marmalade, jelly, jamu, zipatso zotsekemera ndi zina zambiri.
Anthu odwala matenda ashuga amafunika kudyetsedwa zipatso tsiku lililonse, adzachulukitsa chitetezo chokwanira, kuthandiza magwiridwe antchito am'mimba. Koma ndi mtundu wamtunduwu, samalani, chifukwa ndi kuchuluka kwawo kwa magazi, shuga wamagazi amatha kutuluka.
Mtundu wachiwiri wa shuga, zipatso ndi zipatso zingapo siziyenera kuphatikizidwa chifukwa cha GI yawo yayitali. Ndikofunikanso kudziwa kangati, ndipo pamlingo wambiri amaloledwa kuvomereza izi. Zomwe zimachitika tsiku lililonse zimakhala mpaka magalamu 250, ndibwino kukonzekera chakudya m'mawa.
Mndandanda wathunthu wazinthu "zotetezeka" za matenda ashuga:
- maapulo, mapeyala;
- mabulosi abuluu, mabulosi akuda, mabulosi ambiri, makangaza;
- ofiira, achikuda currants;
- sitiroberi, sitiroberi, rasipiberi;
- zotsekemera zokoma;
- maula;
- apricot, nectarine, mapichesi;
- jamu;
- mitundu yonse ya zipatso zamalanje - mandimu, lalanje, tangerines, mphesa, pomelo;
- dogrose, mlombwa.
Ndi zakudya ziti zomwe zimapangitsa kuchuluka kwa shuga m'magazi:
- chivwende;
- vwende;
- Persimmon;
- nthochi
- chinanazi
- kiwi
Pamwambapa ndi zinthu zonse zovomerezeka ndi zoletsedwa za shuga zamtundu uliwonse.
Kuti musunge zopindulitsa zawo zonse, muyenera kudziwa malamulo okonza zakudya za anthu ashuga.
Maphikidwe othandiza
Izi maphikidwe a ashuga okhala ndi mtundu woyamba ndi wachiwiri akhoza kukonzedwa tsiku ndi tsiku. Zakudya zonse zimakhala ndi zinthu zokhala ndi GI yotsika, yomwe imalola kugwiritsa ntchito mankhwala azakudya.
Funso lodziwika ndiloti ngati shuga ndi yomwe ingadye zazakudya, chifukwa chakudyacho chiyenera kukhala chamafuta ochepa komanso nthawi yomweyo, kukhutiritsa kumverera kwa njala. Nthawi zambiri, amadya masamba kapena masamba a zipatso, zakudya zamkaka wowawasa, masangweji ochokera ku zakudya zamkati zamkati zamasana.
Zimachitika kuti tsiku lonse palibe nthawi yakudya mokwanira, ndiye kuti kalori wowonda, koma nthawi yomweyo mtedza wotsika wa GI amabwera kudzapulumutsa - ma cashews, hazelnuts, pistachios, mtedza, walnuts ndi mkungudza. Muyezo wawo watsiku ndi tsiku uzikhala 50 g.
Saladi zomwe zimachepetsa kuchuluka kwa shuga m'magazi zitha kukonzedwa kuchokera ku Yerusalemu artichoke (peyala). Ngati saladi wam'malo otentha, mufunika izi:
- ma artichok awiri a ku Yerusalemu, pafupifupi magalamu 150;
- nkhaka imodzi;
- karoti imodzi;
- daikon - 100 magalamu;
- nthambi zingapo za parsley ndi katsabola;
- mafuta a azovala pamaladi.
Muzimutsuka Yerusalemu artichoke pamadzi othamanga ndikupukuta ndi chinkhupule kuti muchotsere. Dulani nkhaka ndi Yerusalemu artichoke kukhala mizere, kaloti, pakani daikon mu kaloti waku Korea, sakanizani zonse zomwe zimapangidwa, onjezani mchere ndi nyengo ndi mafuta.
Mukapanga saladi kamodzi, sizikhala chakudya chomwe banja lanu lonse limakonda.
Menyu
Mu nthawi za Soviet, ma endocrinologists adapanga njira yapadera yochizira matenda ashuga.Aanthu omwe amakonda shuga yayikulu wamagazi ndipo kale anali ndi mtundu woyamba wa 1 komanso wa matenda a shuga amatsatira.
Mndandanda wowonetsa wa matenda a shuga wafotokozedwera pansipa, womwe uyenera kukhala ndi phindu pamapeto a matendawa. Mavitamini ndi michere, mapuloteni achikhalidwe cha nyama amatenga gawo lofunikira poteteza dongosolo la endocrine. Njira zonsezi zimaganiziridwa mukamakonza menyu.
Komanso, zakudya izi ndizoyenera kwa iwo omwe shuga yawo yosadalira insulin idayamba chifukwa cha kuchuluka kwambiri kwa thupi. Ngati wodwalayo akumva njala, ndiye kuti mukulitsa menyu mothandizidwa ndi zokhwasula-khwasula (mwachidule chakudya), mwachitsanzo, magalamu 50 a mtedza kapena mbewu, magalamu 100 a tofu tchizi, tiyi wokhala ndi masikono a chakudya ndi njira yabwino.
Tsiku loyamba:
- Chakudya cham'mawa, gwiritsani ntchito chakudya chamasamba a mitundu iwiri ya anthu ashuga komanso kagawo ka mkate wa rye, khofi ndi zonona.
- akamwe zoziziritsa kukhosi - tiyi, awiri mkate mkate, 100 magalamu a tofu tchizi;
- nkhomaliro - msuzi wa mtola, nkhuku yophika, barele wa peyala, nkhaka, zakudya zonunkhira pa oatmeal;
- akamwe zoziziritsa kukhosi - mikate iwiri yazakudya, magalamu 50 a nsomba zofiira kwambiri, khofi ndi kirimu;
- chakudya chamadzulo - mkaka oatmeal ndi maapricots owuma, magalamu 150 a chitumbuwa chokoma.
Tsiku lachiwiri:
- kadzutsa - kabichi wodyetsa, Patty chiwindi, tiyi;
- snack - zipatso saladi (apulo, sitiroberi, lalanje, makangaza), gawo lidzakhala 200 - 250 magalamu;
- nkhomaliro - msuzi wokhala ndi tirigu wonenepa, pasta casserole kuchokera durum tirigu ndi nkhuku, phwetekere, khofi ndi kirimu;
- akamwe zoziziritsa kukhosi - 50 magalamu a walnuts, apulo imodzi;
- chakudya chamadzulo - mandimu oyamwa, chakudya chochuluka, tiyi.
Tsiku lachitatu:
- kadzutsa - saladi wam'madzi ndi masamba, kagawo ka mkate wa rye, tiyi;
- akamwe zoziziritsa kukhosi - 200 magalamu a zipatso zilizonse, 100 gm ya tchizi wopanda mafuta;
- nkhomaliro - borsch pa phwetekere popanda beets, pilaf kuchokera ku mpunga wa basmati, decoction ya zitsamba;
- akamwe zoziziritsa kukhosi - saladi wa masamba ndi Yerusalemu artichoke, khofi ndi zonona;
- chakudya chamadzulo - omelet ndi masamba, kagawo ka mkate wa rye, tiyi.
Tsiku lachinayi:
- kadzutsa - barele phala, ng'ombe yophika, saladi ndi kabichi, tiyi;
- akamwe zoziziritsa kukhosi - magalamu 150 a kanyumba tchizi, peyala;
- nkhomaliro - hodgepodge, masamba stew, Turkey cutlets, kagawo ka mkate wa rye, tiyi;
- akamwe zoziziritsa kukhosi - apulo, masikono awiri pa fructose, khofi ndi kirimu;
- chakudya chamadzulo - mkaka oatmeal ndi prunes ndi ma apricots zouma, ochepa ma cashews kapena mtedza wina, tiyi.
Pofuna kubwezeretsa shuga ku magazi, kuphatikiza pa zosankhidwa bwino ndi endocrinologist, chitani masewera olimbitsa thupi a mtundu uliwonse wa matenda a shuga. Kuchita masewera olimbitsa thupi pafupipafupi kumalimbana bwino ndi kuchuluka kwa shuga m'magazi. Ngati matendawa akuwonjezeka chifukwa cha matendawa, ndiye kuti masewera ayenera kuvomerezedwa ndi adokotala.
Kanema yemwe ali munkhaniyi amapereka chidziwitso cha zakudya No. 9 za shuga wambiri.
