Mtundu wachiwiri wa matenda ashuga, endocrinologists amapereka zakudya molingana ndi mndandanda wamatenda a glycemic othandizira kuwongolera kuchuluka kwa shuga m'magazi. Mtengo uwu umawonetsa kuchuluka kwa kudya ndi kuwonongeka kwa glucose m'magazi atatha kudya chinthu china kapena chakumwa.
Madokotala ku phwando amalankhula za chakudya chomwe chili chovomerezeka mukamatsata mankhwala akudya. Komabe, nthawi zambiri, amaiwala kufotokozera za zakumwa, zomwe zingatheke komanso zomwe zimaletsedwa mwapadera.
Mtundu woyamba wa 1 komanso wa matenda ashuga 2 umapangitsa wodwalayo kulemba mosamalitsa menyu awo. Zakudya zosankhidwa bwino sizingangokhala ndi glucose yokhazikika, komanso kuchepetsa insulin.
Nkhaniyi ifotokoza zakumwa zomwe zitha kuledzera ndi matenda a shuga a 2, opatsidwa maphikidwe a smoothie, tiyi wa zipatso, yemwe amachepetsa shuga, amafotokoza njira zopangira zakumwa zoledzera, komanso mndandanda wa zakumwa zomwe amakonda kwambiri.
Glycemic chakumwa cholumikizira
Nkhaniyi ifotokoza mwatsatanetsatane mitundu ya zakumwa zoziziritsa kukhosi, zoledzeretsa komanso zipatso, zomwe zikuwonetsa GI yawo. Gawoli liyenera kuwunika kuti ndi gawo liti la glycemic index lomwe limavomerezeka pazakudya za odwala matenda ashuga.
Zakumwa "Zotetezeka" za matenda ashuga ziyenera kukhala ndi kalozera wosapitilira 50 komanso kukhala ndi zopatsa mphamvu zochepa. Zindikirani kuchuluka kwa zopatsa mphamvu ndikofunikanso pamaso pa matenda "okoma", chifukwa choyambirira cha kulephera kwa pancreatic ndi kunenepa kwambiri kwa thupi. Kuphatikiza apo, odwala matenda ashuga, metabolism imalephera.
Chakumwa cha anthu odwala matenda ashuga okhala ndi kalozera mpaka mayunitsi 69 kuphatikiza chingakhale china, chidzakulitsa kuchuluka kwa shuga mthupi. Ndi zoletsedwa kumwa zakumwa za matenda ashuga, mndandanda wa glycemic womwe uli ndi magawo 70. Ma millilitala 100 okha amachititsa kudumphadumpha kwam'madzi m'mphindi zisanu zokha pa 4 mmol / L. M'tsogolomu, kukulitsa kwa hyperglycemia ndi zovuta zina zamagulu osiyanasiyana zimachitika.
Mndandanda wa zakumwa zomwe zimakhala ndi glycemic otsika:
- tebulo mchere madzi;
- msuzi wa phwetekere;
- tonic
- Tiyi
- ama khofi wowuma;
- mpweya cocktails;
- mkaka
- mkaka wowotcha mkaka - mkaka wowotchera, Kefir, yogati, yogurt yopanda mafuta.
Komanso, index yotsika ya glycemic mu zakumwa zina zamowa - vodika ndi vinyo wa patebulo. Ndi zoletsedwa kumwa mowa, chifukwa mndandanda wake ndi magawo 110, ngakhale apamwamba kuposa shuga.
Kumwa Moyipa wa Matendawa:
- utsogoleri wamagetsi;
- zipatso zamasamba zilizonse;
- wanjing
- zakumwa zokoma za kaboni;
- malo omwera mowa;
- chakumwa;
- sherry;
- mowa
- cola;
- zipatso kapena mabulosi odzola pa wowuma.
Tsopano mukuyenera kulingalira mwatsatanetsatane gawo lililonse la zakumwa.
Madzi
Kodi ndizotheka kuti odwala matenda ashuga akhale ndi zipatso ndi mabulosi? Yankho losatsimikizika likhala, ayi, ngakhale ngati zogulitsa zomwe zimakhala ndi ma index a mpaka 50 zidatengedwa kuti zikonzekere. Chowonadi ndichakuti timadziti timakhala opanda CHIKWANGWANI. Ndipo iyenso ali ndi udindo wotsegula shuga m'magazi. Ngati, komabe, wodwalayo nthawi zina amamwa zakumwa izi, ndiye kuti ziyenera kuchepetsedwa ndi madzi oyeretsedwa monga gawo limodzi. Izi zikuthandizira kutsitsa index ya juisi.
Ngati mungadzifunse kuti ndi yiti ya timadziti iti yomwe siyowopsa, mutha kugwiritsa ntchito mindandanda ili (onani tebulo). Nthawi zina, amaloledwa kumwa zosaposa mamililita 70 a madzi a makangaza, mandimu kapena madzi a mphesa.
Amaloledwa kumwa madzi a phwetekere okwanira 250 milliliters tsiku lililonse, makamaka atapangidwa kunyumba. Monga momwe zimapangidwira m'masitolo mukamasungira shuga ndi zinthu zina zoyipa zitha kuwonjezeredwa.
Madzi a phwetekere ndi malo osungira mavitamini ndi mchere. Mlozera wake ndi magawo 15, ndipo zopatsa mphamvu pa mamililita 100 zidzangokhala 17 kcal. Ndikofunikira kuyambitsa chakumwa chakudyacho pang'onopang'ono, ndikuwonjezera mlingo kawiri tsiku lililonse, kuyambira 50 mamililita.
Madzi a phwetekere ali ndi zinthu zotsatirazi:
- proitamin A;
- Mavitamini a B;
- Vitamini C
- Vitamini E
- folic acid;
- potaziyamu
- choline;
- pectins;
- chitsulo.
Chifukwa cha kuchuluka kwa ma pectins, msuzi wa phwetekere umakhala ndi phindu pammimba, umachotsa kudzimbidwa komanso umathandiza kuchiritsa matenda a m'mimba. Mavitamini a gulu B amakhala ndi vuto lanjenjemera, munthu amasiya kukwiya, amagona tulo tulo. Kupezeka kwa chinthu monga chitsulo kumalepheretsa kukula kwa magazi m'thupi, kumawonjezera hemoglobin.
Wodwalayo akamamwa madzi a phwetekere nthawi zonse, amalandila izi:
- kagayidwe Iyamba Kuthamanga;
- zinthu zovulaza zimachotsedwa m'thupi;
- kukalamba kumachepa;
- chakumwa chimakhala ndi kuchepa kwa kuthamanga kwa magazi;
- vuto lodzimbidwa komanso zotupa zimatha;
- masomphenya amayenda bwino.
Pazakudya za odwala matenda ashuga, msuzi wa phwetekere samangokhala wotetezeka, komanso chakumwa chabwino mu chakudya cha tsiku ndi tsiku.
Zakumwa za kaboni
Zomwe zili ndi zakumwa za shuga m'makapu a kaboni ndizoposa izi. Nthawi yomweyo, chakumwa choterocho chimakhala chambiri mu zopatsa mphamvu. Zakumwa zoziziritsa kukhazikika zimakhutitsa thupi ndi chakudya chamaguluchangu, chifukwa chomwe sichidapangidwe kuti chikhale mphamvu, koma zimasandulika kukhala mafuta m'thupi.
Zakudya za zakudya zimaletsa zakumwa za shuga zomwe zimakhala ndi kaboni. Kuchuluka kwa shuga omwe amapezeka mu kashiamu kumatha kudwalitsa wodwala yemwe ali ndi vuto la insulin lotengera hyperglycemia komanso kuvutikira kwakukulu pazinthu zomwe akufuna.
Pansi pa chiletso, chakumwa champhamvu - chimakhala ndi calorie yayikulu, muli shuga. Komanso, ngati odwala amwa chakumwa champhamvu nthawi zonse, ndiye kuti izi zimadzetsa vuto lakumtima, lomwe lili kale ndi matenda "okoma".
Komabe, odwala matenda ashuga amaloledwa kumwa zakumwa zosapatsa shuga monga mtundu uwu:
- Coca-Cola
- Pepsi
Mtengo wawo wa caloric ndi zero, chifukwa chosowa shuga. Supu yopanda shuga ngati imeneyi siyivulaza thupi, koma siyipeza phindu la zakumwa zotere.
Toni ndi zakumwa zozizilitsa kukhosi. Anapangidwa poyambirira ngati chithandizo cha malungo. Shuga mulibe zakumwa, motero mumve kumwa momasuka ndi shuga, koma pang'ono. Tonic ndi chakumwa cha kaboni kabwinobwino ndi masamba owawa. Imagwiritsidwa ntchito ngati osakaniza ndi mowa kuti apeze tambala.
Toni yopanda mafuta imakhala ndi chidwi ndi quinine - chinthu chachikulu chomwe chakumwa ichi chimapangidwa. Ndi iye amene ali ndi zochulukitsa zakuchiritsa. Tonic imathandizira munthu kuti achepetse vuto la hangover komanso kuti munthu akhale wathanzi.
Simuyenera kugwiritsa ntchito tonic pafupipafupi, chifukwa quinine, ngatiikupezeka kuchuluka kwambiri mthupi, imatha kuyambitsa mavuto, ndipo pamakhala chiopsezo chowonjezereka chowoneka bwino ndikugwira ntchito kwa gawo la mawu.
Tonic ili ndi zinthu zotsatirazi zomwe zimathandiza thupi:
- amachepetsa kutentha kwa thupi;
- amachepetsa mawonedwe a kuledzera;
- calms mantha amitsempha;
- zopindulitsa mu mtima;
- bwino matumbo a uterine.
Mukamamwa zakumwa za matenda ashuga, munthu sayenera kuyiwala malamulo akuluakulu a matenda ashuga, omwe amatsatira malamulo omwe amamwa.
Smoothie
Smoothies amakonzedwa zipatso ndi masamba (zithunzi zimaperekedwa pansipa). Ichi si chakumwa chothandiza kwambiri kwa odwala matenda ashuga, chifukwa siabwino kuti abweretsere matendawa mbatata, chifukwa cha kuchuluka kwawo kwa matendawa.
Kupatula, mu njira yokhazikika ya matendawa (osati munthawi yowonjezereka), amaloledwa kuphatikiza ma smoothies mu zakudya, mpaka kawiri pa sabata, osapitirira 150 - 200 magalamu. Nthawi yomweyo, menyu wa wodwalayo sayenera kulemedwa ndi zakumwa zina ndi mbale zokhala ndi mzere wapakatikati ndi wapamwamba.
Kukonzekera masamba abwino kapena kugwedeza zipatso, muyenera kuzindikira kusankha zinthu - GI yochepa komanso zochepa zopatsa mphamvu. Anthu odwala matenda ashuga ayenera kukonda mtundu wamasamba chifukwa choti kusasintha kwa puree, chipatso chimataya. Zakudya zochepetsera shuga m'magazi zimakondedwa. Mwambiri, masamba a ndiwo zamasamba ndizakudya zazing'ono zamtundu wa 2 ndi mtundu wa 1 odwala matenda ashuga.
Zinthu Zamasamba a Smoothie:
- nkhaka
- Sipinachi
- udzu winawake;
- broccoli
- anyezi wobiriwira;
- radish;
- Brussels imamera;
- ginger
- Phwetekere
- belu tsabola.
Kuchokera ku zipatso mungasankhe izi:
- mtundu uliwonse wa apulo;
- zipatso zamtundu wamtundu uliwonse - mandimu, laimu, lalanje, mandarin, pomelo, mphesa;
- sitiroberi, sitiroberi, rasipiberi;
- apurikoti, nectarine, pichesi;
- makangaza;
- Blueberries
- peyala.
Zogulitsa izi zimakhala ndi index yotsika komanso zochepa zama calorie. Monga mukuwonera, malamulo oyamba komanso achiwiri posankha malonda a odwala matenda ashuga amawonedwa.
Pokonzekera kuphika, muyenera kuyang'ana zinthu zonse kuchokera ku peel ndipo mwa mawonekedwe awa ndiomwe amatha kuphwanyidwa mu blender. Kutsitsa cholesterol mthupi, mutha kuphika supothie ya sipinachi ndi kefir. Zotsatira zotsatirazi zidzafunika:
- 100 magalamu a sipinachi;
- Ma millilitere 100 a kefir wopanda mafuta;
- apulo wamtundu umodzi wowawasa;
- phesi imodzi ya udzu winawake.
Sendani apulo ndi kuwaza ndi sipinachi ndi udzu winawake mu blender mpaka yosalala. Pambuyo kutsanulira kefir, mutha kuwonjezera supuni ya mandimu ngati mukufuna. Smoothie wakonzeka. Timamwa osatinso mamililita 200 patsiku.
Kwa okonda kukoma kwambiri, mutha kukonza zotsalazo zotsatirazi:
- kuwaza nyama imodzi ya tsabola ndi belu masamba angapo;
- ngati mukufuna, onjezani theka la clove wa adyo, mchere;
- sakanizani mamililita 150 a kefir wopanda mafuta ndi msuzi.
Malinga ndi zokonda zanu, mutha kupanga maphikidwe azomera ndi masamba.
Zoyambira kudya zamankhwala
Wodwala aliyense ayenera kuphunzira mpaka kalekale mfundo za kagwiritsidwe kachakudya ka matenda ashuga ndikutsatira mosasamala.
Kwa mitundu iwiri aliwonse a shuga, kufunikira kwa chakudyacho ndikosatsutsika, sikuthandizira kupewa zovuta zoyipa za matenda "okoma", komanso kuchepetsa chiwonetsero cha matenda omwewo.
Anthu odwala matenda ashuga amtundu wa 2 sangathe kumwa mankhwala ochepetsa shuga pamene akutsatira zakudya zamafuta ochepa. Zachidziwikire, zonsezi ndi munthu payekha.
Zofunikanso ndizomwe zimachita tsiku ndi tsiku zomwe zimathandiza thupi kugwetsa glucose m'magazi mwachangu.
Kanemayo munkhaniyi amakamba za zakumwa monga khofi wa matenda ashuga.
