Kwa odwala matenda ashuga, madokotala amatipatsa zakudya zamafuta ochepa zomwe zapangidwa kuti azilamulira shuga m'magazi wamba. Chakudyacho chimapangidwa ndi glycemic index (GI) ya zinthu, kuchuluka kwawo kwa caloric ndi glycemic katundu (GN) zimathandizidwanso. GI ikuwonetsa momwe glucose amalowa mwachangu m'magazi atatha kudya zakudya kapena zakumwa zina.
Kuphatikiza apo, ndikofunikira kudya moyenera - kasanu ndi kamodzi patsiku, osamadya kwambiri komanso osafa ndi njala, samalani madzi. Chakudya choterocho chimakhala chothandiza kwambiri pa matenda a "zotsekemera" osadalira insulini. Kubwezera kwabwino kwa matenda ashuga amtundu wa 2 ndi masewera. Mutha kupereka zokonda kuthamanga, kusambira kapena kulimbitsa thupi. Kutalika kwamakalasi osachepera mphindi 45 tsiku lililonse, kapena masiku ena onse.
Endocrinologists amauza odwala awo za zakudya zovomerezeka, osalabadira zomwe zimaloledwa kugwiritsidwa ntchito ngati zosaloleka kapena zosaloledwa konse. Munkhaniyi tikambirana za mabulosi ngati mavwende. Mafunso otsatirawa akukambirana - kodi ndikotheka kudya mavwende mu shuga, pali shuga wambiri mu chivwende, GI ya chivwende, zopatsa mphamvu zake za calorie ndi katundu wa insulin, kuchuluka kwa mabulosi awa kungadye bwanji panthawi ya mankhwala.
Watermelon Glycemic Index
Matenda a shuga amawonedwa kuti ndi chakudya momwe cholozera sichidutsa kuchuluka kwa 50. Zogulitsa zomwe zili ndi GI mpaka mayunitsi 69 kuphatikiza zimatha kupezeka pazakudya za wodwalayo pokhapokha, kamodzi pa sabata osaposa magalamu 100 Zakudya zokhala ndi kuchuluka kwambiri, ndiye kuti, zopitilira 70, zimatha kuyambitsa kuthamanga kwa shuga m'magazi, ndipo chifukwa cha izi hyperglycemia ndikuwonjezereka kwa maphunziro a matendawa. Ichi ndiye chitsogozo chachikulu pakuphatikiza chakudya cha matenda ashuga a 2.
Katundu wa glycemic ndiwatsopano kwambiri kuposa kuwunika kwa GI pamavuto azinthu zomwe zimakhala paziphuphu zamagazi. Chizindikirochi chikuwonetsa zakudya “zoyipa kwambiri” zomwe zimasunga shuga m'magazi kwanthawi yayitali. Zakudya zomwe zimachulukirachulukira zimakhala ndi mafuta 20 ochulukirapo komanso apamwamba, GN wamba imachokera ku 11 mpaka 20 carbohydrate, ndipo mafuta otsika mpaka 10 pa gramu 100 za chinthu.
Kuti mupeze ngati ndikotheka kudya mavwende amtundu wa 2 ndikulemba mtundu woyamba wa shuga, muyenera kuphunzira index ndi katundu wa mabulosi awa ndikuganizira zomwe zili pamalori ake. Ndikofunika kudziwa kuti ndizololeka kudya zosaposa 200 magalamu a zipatso zonse ndi zipatso zotsika mtengo.
Magwiridwe a Watermelon:
- GI ndi magawo 75;
- glycemic katundu pa 100 gm ya malonda ndi 4 magalamu a chakudya;
- zama calorie pamagalamu 100 a mankhwala ndi 38 kcal.
Kutengera izi, yankho la funso - kodi ndizotheka kudya mavwende okhala ndi matenda a shuga 2, yankho lake silikhala labwino. Zonsezi zimafotokozedwa mophweka - chifukwa cha index yayikulu, kuchuluka kwa shuga m'magazi kumachuluka msanga. Koma ndikudalira deta ya GN, zimapezeka kuti chiwopsezo chachikulu chidzakhala nthawi yochepa. Kuchokera pamwambapa zimatsata kuti mavwende kudya ngati wodwala ali ndi matenda a shuga a 2 sayenera.
Koma ndi momwe matenda amayendera komanso musanayambe kuchita masewera olimbitsa thupi, angakuloreni kuphatikiza ndi mabulosi awa mu zakudya zanu.
Ubwino wa mavwende
Madzi a shuga amapezeka chifukwa ali ndi mavitamini, michere ndi michere yambiri. Bulosi uyu ndi ludzu labwino kwambiri m'chilimwe. Ubwino wabwino wa mabulosiwa umaphatikizanso kuti ntchito ya m'mimba imayenda bwino chifukwa cha kukhalapo kwa ma fiber ndi ma pectins.
Nthawi zambiri shuga wodziwa zambiri amakhala ndi mavuto osiyanasiyana, omwe amatupa. Poterepa, mavwende amtundu wa 2 shuga amakhala othandizira bwino. Pali chivwende, mankhwala achilengedwe amalangiza ndi cystitis, pyelonephritis komanso pamaso pamchenga m'm impso. Pankhani ya urolithiasis, m'malo mwake, pali chinthu, sichofunikira, chifukwa chitha kupangitsa kuyenda kwa miyala mthupi.
Madokotala amalola amayi oyembekezera kudya zipatso, chifukwa chivwende chimakhala ndi folic acid wambiri. Kupezeka kwa vitamini B 9 kumakhala ndi phindu pa kachitidwe ka mtima.
Madzi a odwala matenda ashuga ndiwothandiza chifukwa cha zinthu zotsatirazi:
- Mavitamini a B;
- Vitamini E
- carotene;
- phosphorous;
- folic acid;
- potaziyamu
- carotene;
- pectin;
- CHIKWANGWANI;
- chitsulo.
Kodi mavwende amathandizira chitetezo cha mthupi? Mosakayikira inde, popeza zimakhala ndi asidi ascorbic, omwe amachititsa kuti thupi likane kukana matenda osiyanasiyana komanso ma virus ochepa. Vitamini B 6, kapena monga amatchedwanso pyridoxine, imathandizira njira zama metabolism, chifukwa chake mavwende nthawi zambiri amapezeka muzakudya zambiri zomwe cholinga chake ndi kuchepetsa kunenepa kwambiri.
Niacin (Vitamini B 5) ithandiza kuchepetsa kuthamanga kwa magazi komanso kuchepetsa magazi. Carotenes idzakhala ngati antioxidant wachilengedwe wamphamvu yemwe amachepetsa kukalamba ndikuchotsa mankhwala owononga mthupi.
Kodi ndikotheka mavwende, pomwe wodwala ali ndi mtundu wachiwiri wa matenda ashuga - wodwala matenda ashuga ayenera kusankha payekhapayekha, poganizira momwe matendawa alili komanso kuchuluka kwa phindu ndi kuvulaza thupi chifukwa cha izi.
Tiyenera kukumbukira kuti chivwende chimapangitsa kuchuluka kwa shuga m'magazi, kotero kugwiritsa ntchito kwake kuyenera kukhala mwa mtundu wina, gawo la mpaka magalamu 100.
Zipatso zovomerezeka ndi zipatso za matenda ashuga
Ndi matenda a shuga, nthawi zina mutha kuwonjezera zakudya zanu ndi zipatso zokhala ndi mndandanda wa mayunitsi opitilira 50. Zogulitsa zokhala ndi mayunitsi 0 - 50 ziyenera kupezeka pamenyu tsiku ndi tsiku, koma osapitirira 250 magalamu patsiku, makamaka pakudya m'mawa.
Mwachitsanzo, Melon amatha kudyedwa kangapo pa sabata, chifukwa choti chakudyacho sichimalemedwa ndi zinthu zina zomwe zili ndi index. Zomwezi ndizomwe zimachitika ndi ma ascimmons, popeza zizindikiro zake ndizapakatikati.
Matenda a shuga amafuna odwala kuti asiye mitundu yambiri ya maswiti ndikukana zakudya zomwe amakonda. Komabe, si anthu ambiri omwe amadziwa kuti maswiti achilengedwe opanda shuga a anthu odwala matenda ashuga amapangidwa kuchokera ku zipatso ndi zipatso zomwe zili ndi GI yotsika.
Zipatso zotsatirazi ndizololedwa:
- apulo;
- peyala;
- Apurikoti
- pichesi;
- nectarine;
- mitundu yonse ya zipatso za malalanje - mandimu, mandarin, lalanje, mphesa, pomelo;
- munga (plum yakuthengo);
- maula.
Zipatso zokhala ndi mlozo wotsika:
- jamu;
- chitumbuwa chokoma;
- Cherry
- Blueberries
- Strawberry
- zipatso zamtchire;
- rasipiberi;
- currants akuda ndi ofiira;
- Mabulosi
- mabulosi akutchire.
Ndikwabwino kudya zipatso ndi zipatso zatsopano, ndikukhala pansi kuti ndikonze saladi wazipatso, musanatumikire. Chochita chamzitini sichilimbikitsidwa ngati munthu ali ndi matenda ashuga, chifukwa shuga ndi mankhwala owopsa nthawi zambiri amagwiritsidwa ntchito pokonza.
Sizoletsedwa kukonzekera timadziti, chifukwa pakakonzedwa amataya michere yofunika, yomwe imayambitsa kuthamanga kwa shuga m'magazi.
Mamililita 150 okha amadzimadzi omwe angayambitse kuchuluka kwa shuga m'magazi ndi 4 - 5 mmol / l.
Kulipira shuga
Matenda a shuga amalamulidwa bwino pogwiritsa ntchito zakudya zamagulu ochepa komanso pochita masewera olimbitsa thupi a matenda a shuga a 2. Makalasi ayenera kuchitika pafupifupi tsiku lililonse, koma ndi bwino tsiku lililonse kwa mphindi 45-60.
Osangokhala nawo pamasewera olemera, chifukwa pamakhala mwayi wazotsatira zina zoyipa. Ngati nthawi zina mulibe nthawi yokwanira yochita masewera olimbitsa thupi, ndiye kuti muyenera kuyenda.
Ndi makalasi okhazikika, amaloledwa kuwonjezera katundu ndi nthawi yophunzitsira, mwachidziwitso, kulabadira kusintha kwa shuga wamagazi.
Mutha kukonda zamasewera:
- kulimba
- kuthamanga;
- Kuyenda
- Kuyenda kwa Nordic
- Yoga
- kuyendetsa njinga
- kusambira.
Ngati musanaphunzitsidwe kumakhala kumva njala yayikulu, ndiye chololeka kupanga zakudya zofunikira. Njira yabwino ikakhala 50 magalamu a mtedza kapena mbewu. Amakhala ndi ma calorie apamwamba, okhala ndi mapuloteni ndipo amakhutitsa thupi ndi mphamvu kwa nthawi yayitali.
Matenda a 2 a shuga amawongolera mosavuta ngati mutsatira malamulo a zamankhwala akudya ndikuchita masewera olimbitsa thupi nthawi zonse.
Kanemayo munkhaniyi akukamba za zabwino za mavwende.
