Zakudya za 2 za shuga: zakudya pagome

Chaka chilichonse, matenda ashuga amtundu wa 2 akukhala matenda ofala kwambiri. Nthawi yomweyo, matendawa amakhala osachiritsika, ndipo chithandizo chamankhwala othandizira amachepetsa kwenikweni kukhalabe wodwalayo komanso kupewa kutengera zovuta zazikulu.

Popeza matenda ashuga ndi matenda omwe amayamba chifukwa cha zovuta za metabolic, chofunikira kwambiri pakam'patsa ndichakudya chokhwima chomwe sichimapatula chakudya chamafuta ndi mafuta ambiri.

Mankhwala othandizira izi amathandizira kukhala ndi shuga yabwinobwino mwachilengedwe, popanda kuwonjezera kuchuluka kwa insulin ndi mankhwala ochepetsa shuga.

Mlozera wa Glycemic

Masiku ano, akatswiri ambiri am'masiku am'masiku ambiri amavomereza kuti zakudya zamagulu ochepa zimapatsa thanzi kwambiri mtundu wa shuga. Ndi njira yamtunduwu ya zakudya, wodwala amalimbikitsidwa kuti azigwiritsa ntchito zakudya zomwe zili ndi index yotsika ya glycemic.

Mlozera wa glycemic ndi chizindikiro chomwe chimaperekedwa kuzinthu zonse popanda kupatula. Zimathandizira kudziwa kuchuluka kwa chakudya chamafuta chomwe amakhala nacho. Mokulira index, mafuta ochulukirapo omwe amapezeka ndi omwe amawonjezera chiwopsezo cha kuchuluka kwa shuga m'magazi.

Mndandanda wokwera kwambiri wa glycemic uli ndi zinthu, zomwe zimaphatikizapo shuga ambiri kapena wowuma, awa ndi maswiti osiyanasiyana, zipatso, zakumwa zoledzeretsa, misuzi ya zipatso ndi zinthu zonse zophikira buledi zopangidwa ndi ufa woyera.

Komabe, ziyenera kudziwidwa kuti si onse mavitamini omwe ndi ovuta chimodzimodzi kwa odwala matenda ashuga. Anthu odwala matenda ashuga, monga anthu onse, amafunikira zakudya zamafuta owonjezera, omwe ali gwero lamphamvu la ubongo ndi thupi.

Zakudya zomanga thupi zosavuta zomwe zimatengedwa ndi thupi ndikupangitsa kuti magazi abuke kwambiri. Koma thupi limatenga nthawi yayitali kuti liwumbike michere yambiri, pomwe glucose imalowera m'magazi, zomwe zimalepheretsa kuchuluka kwa shuga kukwera mpaka milingo yovuta.

Zogulitsa ndi index yawo ya glycemic

Mlozera wa glycemic umayezedwa m'magawo 0 mpaka 100 kapena kuposerapo. Nthawi yomweyo, chizindikiritso cha mayunitsi 100 chimakhala ndi shuga wabwino. Chifukwa chake, kuyandikira kwa glycemic index ya chinthucho mpaka 100, shuga wambiri amakhala nawo.

Komabe, pali zinthu zina zomwe glycemic level yake imaposa 100 mayunitsi. Izi ndichifukwa chakuti m'zakudya izi, kuwonjezera pa zovuta zam'mafuta, pamakhala mafuta ochulukirapo.

Malinga ndi index ya glycemic, zakudya zonse zitha kugawidwa m'magulu atatu otsatirawa:

1. Ndi index yotsika ya glycemic - kuyambira 0 mpaka 55 mayunitsi;
2. Ndi muyezo wapakati wa glycemic - kuyambira 55 mpaka 70 mayunitsi;
3. Ndi index yayikulu ya glycemic - kuchokera 70 mayunitsi ndi kupitirira.

Zogulitsa kuchokera ku gulu lotsirizali sizili zofunikira muzakudya zamtundu wa 2 shuga, chifukwa zimatha kuyambitsa matenda a hyperglycemia ndikuyambitsa kuperewera kwa glycemic. Amaloledwa kuzigwiritsa ntchito pokhapokha nthawi zochepa komanso zochepa.

Mndandanda wazinthu zamtundu wa glycemic umayendetsedwa ndi zinthu monga:

1. Kupanga. Kukhalapo kwa CHIKWANGWANI kapena zakudya zamafuta m'zakudya kumachepetsa kwambiri glycemic indices. Chifukwa chake, pafupifupi masamba onse ndi othandiza kwambiri kwa odwala matenda ashuga, ngakhale kuti ndi zakudya zamatumbo. Zomwezi zimagwiranso ntchito pa mpunga wa bulauni, oatmeal ndi rye kapena mkate wa chinangwa;
2. Njira yophikira. Odwala omwe ali ndi matenda ashuga amalephera kugwiritsa ntchito zakudya yokazinga. Zakudya zokhala ndi matendawa siziyenera kukhala ndi mafuta ambiri, chifukwa zimathandizira kuwonjezera kulemera kwambiri kwa thupi komanso zimathandizira minofu kuti isamamvere insulin. Kuphatikiza apo, zakudya yokazinga zimakhala ndi index yapamwamba ya glycemic.

Zakudya zowiritsa kapena zowotcha zimapindulitsa kwambiri kwa odwala matenda ashuga.

Gome

Glycemic index yamasamba ndi zitsamba zikukwera:

Monga momwe tebulo limasonyezera bwino, masamba ambiri amakhala ndi index yotsika ya glycemic. Nthawi yomweyo, masamba ali ndi mavitamini ndi michere yambiri, ndipo chifukwa cha kuchuluka kwa fiber sizilola kuti shuga azilowetsedwa m'mwazi mwachangu kwambiri.

Chofunika kwambiri ndikusankha njira yoyenera yophikira masamba. Masamba othandiza kwambiri amawotchera kapena kuwiritsa mumchere pang'ono. Zakudya zamasamba zotere ziyenera kukhalapo patebulo la wodwala wa shuga pafupipafupi.

Mndandanda wazipatso ndi zipatso:

Zipatso zambiri ndi zipatso zambiri zimakhala zovulaza kwa odwala matenda amtundu wa 2, motero muyenera kusamala kwambiri, kuphatikiza pa zakudya zanu. Ndikwabwino kupatsa chidwi ndi maapulo omwe sanagulidwe, zipatso zingapo ndi zipatso.

Mndandanda wazinthu zamkaka ndi mndandanda wawo wa glycemic:

Sikuti zinthu zonse zamkaka ndizopindulitsa shuga. Monga mukudziwa, mkaka umakhala ndi mkaka - lactose, womwe umanenanso zamafuta. Kuphatikizika kwake kumakhala kwakukulu kwambiri mumafuta amkaka monga mkaka wowawasa kapena tchizi cha kanyumba.

Kuphatikiza apo, mafuta amkaka amkaka amatha kuwonjezera cholesterol m'thupi la wodwalayo ndikupangitsa mapaundi owonjezera, omwe ndi osavomerezeka mu mtundu 2 shuga.

Glycemic Index of Protein Products:

Mitundu yambiri ya nyama, nkhuku ndi nsomba imakhala ndi zero glycemic index, koma izi sizitanthauza kuti zimatha kudyedwa mopanda malire. Popeza choyambitsa chachikulu cha matenda ashuga a 2 ndi onenepa kwambiri, ndi matendawa pafupifupi zakudya zonse za nyama ndizoletsedwa, makamaka ndi mafuta ambiri.

Malamulo a zopatsa thanzi

Zakudya zamtundu wa 2 shuga zimakhudzanso kukhazikitsa malamulo angapo.

Choyambirira komanso chofunikira kwambiri ndikuchotsa kwathunthu menyu a shuga ndi maswiti amtundu uliwonse (jamu, maswiti, makeke, makeke okoma, ndi zina). M'malo mwa shuga, muyenera kugwiritsa ntchito zotsekemera zotetezeka, monga xylitol, aspartame, sorbitol. Chiwerengero cha zakudya ziyenera kuchuluka mpaka 6 pa tsiku. Mu shuga, tikulimbikitsidwa kudya nthawi zambiri, koma m'malo ochepa. Nthawi yapakati pa chakudya chilichonse iyenera kukhala yochepa, osapitilira maola atatu.

Anthu odwala matenda ashuga sayenera kudya chakudya chamadzulo kapena kudya kwambiri usiku. Nthawi yomaliza kudya sayenera kupitirira 2 maola asanagone. Muyeneranso kutsatira malamulo ena angapo:

1. Masana pakati pa kadzutsa, nkhomaliro ndi chakudya chamadzulo, wodwalayo amaloledwa kudya zipatso ndi ndiwo zamasamba zatsopano;
2. Anthu odwala matenda ashuga amalangizidwa kwambiri kuti asadumphe chakudya cham'mawa, chifukwa zimathandiza kuyambitsa ntchito ya thupi lonse, makamaka, kusintha kagayidwe kamphamvu, komwe ndiko kofunikira kwambiri matendawa. Chakudya cham'mawa chofunikira sichikhala chachikulu, koma chamtima;
3. Zakudya zochiritsira wodwala matenda ashuga ayenera kukhala ndi zakudya zochepa, zophika panthawiyo kapena zophika m'madzi, komanso mafuta ochepa. Musanakonze mbale yam nyama iliyonse, ndikofunikira kudula mafuta onse kuchokera kwina, popanda kupatula, ndipo ndikofunikira kuchotsa khungu ku nkhuku. Zinthu zonse za nyama ziyenera kukhala zatsopano komanso zathanzi momwe zingathere.
4. Ngati munthu wodwala matenda ashuga ali ndi kulemera kwambiri, ndiye kuti pamenepa, mankhwalawo sayenera kukhala ochepa-carb, koma otsika kalori.
5. Mu shuga mellitus, munthu sayenera kudya zipatso, marinade ndi nyama zosuta, komanso mtedza wamchere, obalaza ndi tchipisi. Kuphatikiza apo, muyenera kusiya zizolowezi zoipa, monga kusuta fodya kapena kumwa mowa;
6. Anthu odwala matenda ashuga saloledwa kudya mkate, koma ayenera kupangidwa kuchokera ku ufa wa premium. Ndi matenda awa, tirigu wathunthu ndi rye-yonse-mkate, komanso mkate wa chinangwa, udzakhala wothandiza kwambiri;
7. Komanso, phala, mwachitsanzo, oatmeal, buckwheat kapena chimanga, ziyenera kupezeka pamenyu.

Malangizo a matenda ashuga ayenera kukhala okhwima kwambiri, chifukwa kupatuka kulikonse pachakudya kungayambitse kuwonongeka kwa wodwala mwadzidzidzi.

Chifukwa chake, nthawi zonse ndikofunikira kwambiri kwa odwala matenda ashuga kuwunika zakudya zawo ndikutsatira zochitika za tsiku ndi tsiku, ndiye kuti, kudya nthawi, osapuma nthawi yayitali.

Zosankha zazitsanzo za shuga wambiri:

Tsiku 1

1. Chakudya cham'mawa: phala yochokera ku oatmeal mkaka - 60 mayunitsi, madzi a karoti watsopano - 40 mayunitsi;
2. Chakudya chamadzulo: maapulo awiri ophika - 35 mayunitsi kapena apulo popanda shuga - 35 mayunitsi.
3. Chakudya chamasana: Msuzi wa Pea - mayunitsi 60, saladi yamasamba (kutengera kapangidwe) - osapitirira 30, magawo awiri a mkate wopanda tirigu - 40 magawo, kapu ya tiyi (wabwino kuposa wobiriwira) - magawo 0;
4. Chakudya chamadzulo. Grated karoti saladi ndi prunes - pafupifupi 30 ndi 40 mayunitsi.
5. Chakudya chamadzulo Buckwheat phala ndi bowa - 40 ndi 15 mayunitsi, nkhaka yatsopano - mayunitsi 20, chidutswa cha mkate - mayunitsi 45, kapu yamadzi amchere - 0 mayunitsi.
6. Usiku - kapu ya kefir yamafuta otsika - 25 mayunitsi.

2 tsiku

• Chakudya cham'mawa. Tchizi chamafuta ochepera mafuta okhala ndi maapulo - 30 ndi 30, kapu ya tiyi wobiriwira - mayunitsi 0.
• Chakudya cham'mawa chachiwiri. Cranberry zipatso chakumwa - 40 mayunitsi, kakang'ono wowaza - 70 mayunitsi.
• Chakudya chamadzulo Msuzi wa nyemba - 35 magawo, nsomba casserole - 40, saladi kabichi - 10 magawo, 2 zidutswa za mkate - mayunitsi 45, decoction wa zouma zipatso (kutengera kapangidwe) - pafupifupi 60 mayunitsi;
• Chakudya chamadzulo. Chidutswa cha mkate ndi tchizi cha feta - 40 ndi 0, kapu ya tiyi.
• Chakudya chamadzulo Zakudya zamasamba - 55 mayunitsi, 1 kagawo ka buledi - 40-45, tiyi.
• Usiku - chikho cha mkaka wa skim - 27 mayunitsi.

3 tsiku

1. Chakudya cham'mawa. Zikondamoyo zothina ndi zoumba - 30 ndi 65 mayunitsi, tiyi mkaka - 15 mayunitsi.
2. Chakudya cham'mawa chachiwiri. 3-4 apricots.
3. Chakudya chamadzulo Borsch wopanda nyama - 40 mayunitsi, yophika nsomba ndi amadyera - 0 ndi 5 mayunitsi, 2 zidutswa za mkate - 45 mayunitsi, kapu ya rosehip kulowetsedwa - 20 magawo.
4. Chakudya chamadzulo. Saladi yazipatso - pafupifupi 40 mayunitsi.
5. Chakudya chamadzulo White kabichi stewed ndi bowa - 15 ndi 15 magawo, kagawo mkate 40 - mayunitsi, kapu ya tiyi.
6. Usiku - yogurt yachilengedwe - 35 magawo.

4 masiku

• Chakudya cham'mawa. Mapuloteni omelette - 48 magawo, mkate wathunthu - tirigu 40, khofi - 52 mayunitsi.
• Chakudya cham'mawa chachiwiri. Madzi ochokera maapulo - 40 mayunitsi, kochepa kakang'ono - 70 mayunitsi.
• Chakudya chamadzulo Msuzi wa phwetekere - 35 magawo, fillet ya nkhuku yophika ndi masamba, magawo awiri a mkate, tiyi wobiriwira ndi gawo la mandimu.
• Chakudya chamadzulo. Chidutswa cha mkate ndi curd misa - 40 ndi 45 mayunitsi.
• Chakudya chamadzulo Carrot cutlets ndi yogurt 55 ndi 35, mkate wina mayunitsi 45, kapu ya tiyi.
• Usiku - chikho cha mkaka 27 mayunitsi.

5 masiku

1. Chakudya cham'mawa. Mazira awiri muchikwama - mayunitsi 48 (dzira 1), tiyi wokhala ndi mkaka 15.
2. Chakudya cham'mawa chachiwiri. Mbale yaying'ono yazipatso (kutengera mtundu - raspberries - 30 mayunitsi, sitiroberi - 32 mayunitsi, etc.).
3. Chakudya chamadzulo Msuzi wa kabichi ndi kabichi yoyera yatsopano - mayunitsi 50, mbatata za mbatata - mayunitsi 75, saladi yamasamba - pafupifupi 30 magawo, 2 zidutswa za mkate - 40 mayunitsi, compote - 60 mayunitsi.
4. Chakudya chamadzulo. Tchizi tchizi ndi cranberries - 30 ndi 40 mayunitsi.
5. Chakudya chamadzulo Steeled matenda ashuga cutlet - 50 mayunitsi, masamba saladi - pafupifupi 30 mayunitsi, mkate - 40 mayunitsi, kapu ya tiyi.
6. Usiku - kapu ya kefir - 25 mayunitsi.

Maupangiri okhudzana ndi matenda a shuga akufotokozedwa mu kanema munkhaniyi.