Kudya ndi shuga wambiri ayenera kukhala osamala ndikuwongolera kuchuluka kwa chakudya chamafuta. Kwa odwala omwe akutenga insulin ya mahomoni ngati jakisoni, muyenera kuganizira kuchuluka kwa chakudya chomwe muli nacho ndipo pazomwe mungathe kuwerengera kuchuluka kwa insulin.
Mokumana ndi matenda amishuga amtundu uliwonse mwa mitundu itatuyi (yodalira-insulin, yosadalira insulini, zodzikongoletsa), nthawi yomweyo munthu amadzifunsa kuti adye chiyani ndi kuchuluka kwa shuga ndi zomwe sizingatheke. Gome la zinthu zokhala ndi chidziwitso cha index ya glycemic (GI) lithandiza kuthetsa nkhaniyi. Mtengo uwu umawonetsera momwe kuchuluka kwa glucose amalowera m'magazi atatha kudya chinthu china kapena kumwa.
Nkhaniyi ikufotokoza zomwe simungathe kudya ndi shuga wambiri, maphikidwe ochokera kwa endocrinologist, momwe mungaphikire chakudya, momwe zakudya ziyenera kuchepetsera zakudya. Anapatsidwanso malingaliro polipirira matenda "okoma" - masewera ndi chikhalidwe.
Glycemic Product Index
Odwala amatha kudya zakudya zomwe cholozera chake chimafikira mpaka 49 mayikidwe. Chakudya, zakumwa ndi chizindikiritso cha magawo 50 - 69 ziyenera kukhala zochepa pamenyu, amaloledwa ma gramu 150 kawiri mpaka katatu pa sabata. Matendawa pawokha ayenera kukhala chikhululukiro. Ngati cholozera cha mankhwala chikupitirira kapena chofanana ndi magawo 70, ndiye kuti ayenera kuchotsedweratu ndi chakudyacho mpaka kalekale, chifukwa chakuti kuchuluka kwa glucose m'magazi a anthu kungakwere pamlingo wosavomerezeka.
Pali zinthu zingapo zomwe zimawonjezera GI kuchokera kuzomwe zafotokozedwera. Chifukwa chake, ngati zipatso ndi zipatso zili homogenized, ndiye kuti zochulukazo zidzachuluka ndi mayunitsi angapo. Pa kutentha mankhwalawa kaloti, udzu winawake, beets, mndandanda wawo ndi magawo 85, koma mwatsopano mawonekedwe a masamba sapitirira 35 mayunitsi.
Anthu odwala matenda ashuga sayenera kumwa zipatso ndi mabulosi amadzimadzi, chifukwa chakuti pakukonzekera amachotseratu utsi wawo, womwe umayang'anira kufalitsa ndi kuyamwa kwa shuga. Ma millilita 100 okha amadzimadzi atsopano omwe angapangitse chizindikiritso chowopsa ngati shuga m'magazi atakhala 15 mmol / L.
Kudya moyenera sikuti ndikungosankha zakudya zozikidwa pa mfundo ya GI, komanso kulabadira zisonyezo izi:
- zopatsa mphamvu;
- index insulin;
- kuchuluka kwa mavitamini ndi michere.
Insulin Index (II) imawonetsa momwe kapamba amapangira kwambiri insulin pambuyo podya zakudya zina. Mukakhala kuti ndi yapamwamba, chakudya chimakhala chothandiza kwambiri.
Chifukwa chake, mankhwala amkaka ndi mkaka wowawasa ali ndi AI yapamwamba kwambiri, kotero muyenera kuyiphatikiza pamndandanda tsiku lililonse.
Zakudya zoletsedwa
Ndi shuga wambiri, ndizoletsedwa kumwa zakumwa zoledzeretsa, ngakhale ambiri a iwo ali ndi index ya glycemic yotsika. Ngozi ndizosiyana kotheratu. Mowa ukalowa m'magazi, umadziwika kuti ndi poizoni, ndipo kuyesayesa konse kumadzipereka. Pakadali pano, kumasulidwa kwa glucose omwe amalowa m'thupi pakumwa zinthu zilizonse amaletsa.
Nditazindikira kuti mowa ukamamwa, munthu amayamba kutulutsa shuga, womwe umatsogolera, ndi mtundu wachiwiri wa matenda ashuga, kupita ku hyperglycemia. Chifukwa chake, palibe chomwe chingadabwe ngati zingachitike kuti chiwonetsero cha shuga m'magazi ndi 7 kapena 8 mmol / l.
Ndizosatheka kulemba ndi sentensi imodzi zomwe munthu sayenera kudya pamaso pa anthu odwala matenda ashuga komanso mtundu woyamba wa matenda ashuga, chifukwa mndandanda wazakudya “zowopsa” uli m'gulu lililonse lazinthu zomwe zimachokera kuzomera komanso nyama.
Mndandanda wazinthu zomwe zimachokera ku chomera zovulala ndi shuga wambiri:
- mpunga woyera, phala ya chimanga, mapira, semolina;
- kaloti owiritsa, udzu winawake, beets;
- chimanga, mbatata;
- chivwende, vwende, persimmon, nthochi, chinanazi, kiwi;
- shuga
- umafunika ufa wa tirigu.
Ndikofunika kwambiri kuti musagule zamasamba ndi zipatso m'masitolo, makamaka izi zimawonedwa pakati pa amuna, chifukwa shuga yoyera ndi zina zoteteza komanso zowawa zomwe zimayambitsa matenda ashuga zimawonjezeredwa pazinthu zamzitini.
Madzi, timadzi tokoma, mafuta onunkhira pa starch nawonso amaletsedwa kumwa, zotsekemera za kaboni, kuphatikiza GI ya mayunitsi opitilira 70, ndi ma calorie apamwamba, omwe amakhumudwitsa mapangidwe a mafuta - ndipo ichi ndiye chifukwa chachikulu cha shuga m'magazi.
Mwazi wamagazi suwonjezera pachakudya cha anthu maswiti aliwonse opangira mafakitale (marshmallows, halva, iris, sorbet) ndi zinthu zopangidwa ndi ufa. Komabe, amatha kukonzekera kunyumba, popanda kugwiritsa ntchito shuga Woyera. Zimakhala zokoma kwambiri komanso ndizofunikira kwambiri zachilengedwe.
Zopatsa zoletsedwa:
- margarine, batala, kirimu wowawasa, zonona, mkaka wopindika, tan ndi ayran;
- nkhumba
- kukamwa;
- mwanawankhosa;
- nsomba zamafuta - mackerel, nsomba, tuna, siliva carp, sprat, hering'i;
- nsomba offal - caviar, mkaka.
Gawo lazakudya zomwe zidachokera ku nyama silingathe kuwonjezera kuchuluka kwa shuga m'magazi chifukwa cha cholembera chochepa, koma aletsedwa chifukwa cha kuchuluka kwa cholesterol yoyipa, yomwe imapangitsa kutsekeka kwa mitsempha yamagazi ndikupanga cholesterol plaques.
Ndi zoletsedwa kudya shuga ndi zakudya zotsatirazi:
- msuzi, mayonesi;
- soseji, soseji;
- kusuta nyama;
- zipatso zouma - zoumba, nkhuyu, nthochi zouma.
Sikokwanira kudziwa zomwe mungadye ndi shuga wambiri, muyenera kukhala wokhoza kuphika bwino zakudya za anthu odwala matenda ashuga.
Malamulo Ophika
Pazinthu zomwe zaloledwa kudya No. 9, zomwe zimapangidwira odwala matenda ashuga komanso anthu omwe ali ndi matenda ashuga, mutha kuphika mitundu yosiyanasiyana ya zakumwa zomwe siziperewera pakukonda kwanu.
Zakudya zamasamba, zomwe saladi, casseroles, mbale zam'mbali zimakonzedwa, ziyenera kupezeka pagome la anthu odwala matenda ashuga. Zomwe zimachitika tsiku lililonse zamasamba zimakhala mpaka 500 g. Ma saladi amawotchera mafuta a masamba, kirimu wowawasa wopanda mafuta, yogurt yopanda mafuta kapena tchizi cha makeke osachita mafuta.
Kuwonjezeka kwa shuga m'magazi kumalonjeza zovuta zambiri, chimodzi mwazomwe ndikupezeka kwa cholesterol m'thupi komanso kufalikira kwamitsempha yamagazi. Popewa izi, wodwalayo ayenera kudziwa ngati nkotheka kudya zakudya zokazinga, chifukwa zimathandiza kupanga cholesterol muzakudya. Inde, koma ochepa. Bola kuthira mu poto wokutira wa Teflon kuti musagwiritse ntchito mafuta.
Kodi njira zina zophika ndi ziti?
- kuphika;
- kwa okwatirana;
- mphodza;
- kuphika mu uvuni;
- pa grill;
- mu microwave;
- muphika wosakwiya.
Kugwiritsa ntchito zakudya, zomwe zimakonzedwa ndi imodzi mwanjira zakumwambazi, kumatsimikizira wodwalayo kulandira kuchokera kwa iye zabwino zokhazokha za thupi.
Zinthu Zololedwa
Ndi mtundu wa shuga womwe sukudalira insulin komanso mkhalidwe wa matenda ashuga, zinthu zamkaka zokhala ndi mayankho ambiri a insulini zingathandize kuchepetsa shuga. Tsiku limaloledwa kudya mpaka magalamu 150 a kanyumba tchizi, chizolowezi cha tsiku ndi tsiku cha mkaka wokhathamira (kefir, mkaka wophika wophika, yogati) mpaka mamililita 250.
Kuphika yogati yopanda mafuta palibwino nokha, mkaka wamafuta wokha ndi woyenera. Kuti mukonzekere, mumafunikira choyambira, chomwe chimagulitsidwa m'masitolo ogulitsa m'masitolo, komanso ogulitsa yogati kapena thermos.
Ngati munthu adakweza shuga pafupipafupi, tikulimbikitsidwa kuti tidulitse masamba a nyemba zouma kapena kuwonjezera mwatsopano ku saladi musanadye. Kutenga nyemba zanu pafupipafupi, patatha sabata limodzi mudzaona njira yothandizirana - kuchuluka kwa shuga m'magazi.
Zamasamba sizilola kuti shuga munyama uzikula chifukwa cha kuchuluka kwa fiber. Otsatirawa aloledwa:
- biringanya, zukini, sikwashi;
- maolivi;
- mitundu yonse ya kabichi - kolifulawa, broccoli, Brussels zikutuluka, kohlrabi, zoyera, zofiira, Peking;
- Phwetekere
- nkhaka
- masamba, ofiira, anyezi, adyo;
- tsabola, Chibugariya, zowawa;
- nyemba - nandolo, nyemba, mphodza, anapiye;
- mapeyala
- Yerusalemu artichoke.
Ngati shuga wamwazi ndiwokwera kuposa momwe amafunikira, ndiye kuti masamba azipatsidwa chidwi kwambiri ndi zakudyazo. Ndizoyenera chakudya chilichonse - kadzutsa, nkhomaliro, chakudya chamadzulo kapena chakudya chamadzulo. Zakudya zovomerezeka tsiku lililonse zimakhala mpaka magalamu 500.
Anthu odwala matenda ashuga nthawi zambiri amafunsa funsoli - kodi ndizotheka kudya masamba omwe sakhala mndandanda wa "otetezeka". Palibe yankho lenileni, zonse zimatengera matendawa. Komabe, zakudya zokhala ndi GI yapakatikati ndi yapamwamba zimaloledwa m'zakudya zosaposa katatu pa sabata, mpaka magalamu 150.
Pa chakudya cham'mawa, mbewu monga chimanga ndizoyenera, chifukwa zimakhala zovuta kugwetsa zakudya zamafuta, zomwe zimadzaza thupi ndi mphamvu kwa nthawi yayitali.
GI yapamwamba m'mizere ngati iyi:
- zopindika za chimanga;
- semolina;
- mpunga woyera;
- mapira.
Ali ndi njere pamwambazi zimawonjezera kuchuluka kwa shuga m'magazi.
Zakudya zam'mawa, zipatso, zipatso, monga:
- maapulo, mapeyala;
- plums
- ma apricots, mapichesi, timadzi tokoma;
- mabulosi abuluu, mabulosi akuda, mabulosi ambiri, makangaza;
- mitundu yonse ya zipatso za malalanje - ma tangerine, mandimu, mandimu, mphesa, pomelo, lalanje;
- sitiroberi, sitiroberi;
- jamu;
- rasipiberi;
- rosehip;
- mliri.
Nthawi zonse zipatso ndi zipatso patsiku zimakhala 250 g.
Momwe mungasinthire kuchuluka kwa shuga popanda mapiritsi
Kodi ndizotheka mwanjira ina iliyonse kupatula zakudya zoyenera kuti muchepetse kuchuluka kwa shuga m'magazi. Zachidziwikire, zamasewera zimatha kukonza chindapusa cha matenda ashuga komanso prediabetes.
Chifukwa chake masewera olimbitsa thupi ku matenda a shuga ayenera kuchitika pafupipafupi, kutalika kwa maphunziro amodzi ndi mphindi 45-60. Masewera ndi matenda a shuga sizongogwirizana, komanso zothandiza. Pakulimbitsa thupi, thupi limagwiritsa ntchito shuga wambiri, yemwe mu shuga amakhala ochulukirapo.
Masewera ndi njira yachiwiri yofunika kwambiri yosagwiritsa ntchito mankhwala ngati ili ndi matenda “okoma”. Komanso, masewera amawoneka kuti ndi abwino kwambiri kupewa matenda ashuga.
Pali nthawi zina pamene chithandizo chamankhwala ndimachita mokhazikika zolimbitsa thupi sizikupatsani zotsatira zomwe mukufuna, koma munthu safunabe kumwa mankhwala ochepetsa shuga. Pankhaniyi, mutha kutembenukira ku mankhwala azikhalidwe.
Zotsatira zachilengedwe izi zatsimikizira pochepetsa kuchuluka kwa shuga m'magazi ndikulimbikitsa ntchito zosiyanasiyana za thupi:
- masamba a mabulosi;
- mbuzi yaudzu;
- masamba a nyemba;
- kusalidwa kwa chimanga;
- oats (ogulitsidwa ku pharmacy);
- rosehip;
- chicory.
Ngati mutembenukira ku mankhwala azikhalidwe, muyenera kuchenjeza a endocrinologist wanu za chisankho ichi kuti athe kuwunika moyenera chithunzi cha matenda. Chithandizo cha mankhwala wowerengeka sichimapereka zotsatira zabwino, chifukwa zinthu zachilengedwe ziyenera kudziunjikira mokwanira mthupi.
Zopota za nyemba ndi njira yotchuka yotsitsira shuga. Njira yothandizira yomwe ikuwonetsedwa pansipa ili ndi malingaliro ambiri abwino kuchokera kwa odwala. Ntchito ya tsiku limodzi imakonzedwa motere:
- kutsanulira magalamu khumi a ma cusps ndi mamililita 100 amadzi otentha;
- ikani msuzi pamoto ndikuphika kwa mphindi 15;
- Pambuyo pakufefa ndikusiya kuzizirira yokha;
- tengani, mosasamala za kudya, supuni zitatu, katatu patsiku;
- tsiku lililonse konzekerani msuzi watsopano.
Ngati palibe nthawi yokonza mankhwala wowerengeka, ndiye kuti pa pharmacy iliyonse mungagule mankhwala osokoneza bongo. Tengani molingana ndi malangizo.
Kuwona mfundo zamankhwala othandizira odwala matenda ashuga ndikusamala zochitika zolimbitsa thupi, munthu amachepetsa matendawa mosavuta ndikuletsa zovuta zomwe zingachitike.
Kanemayo munkhaniyi amayankhula za zakudya zoletsedwa kwa anthu omwe ali ndi shuga wambiri.
