Chaka chilichonse, kuchuluka kwa odwala matenda a shuga a mtundu wosadalira insulin kumawonjezeka. Chomwe chili cholakwa chakudya cholakwika komanso moyo wopanda tanthauzo. Munthu akamva matenda okhumudwitsa awa, chinthu choyamba chomwe chimabwera m'maganizo ndicho chakudya chambiri chopanda maswiti. Komabe, chikhulupiriro ichi ndi cholakwika, sungani mndandanda wazakudya zovomerezeka ndi zakumwa ndizambiri.
Kutsatira njira zamankhwala ndiwo chithandizo chachikulu cha matenda a shuga a 2, ndi chithandizo chofanana chomwe chimachepetsa chiopsezo cha zovuta za matenda amtundu 1. Zakudya ziyenera kukhala zopatsa thanzi, komanso zimakhala ndi zovuta zamafuta ochepa, kotero kuti kuchuluka kwa magazi m'magazi kulibe malire.
Endocrinologists amasankha zakudya zamtundu wa 2 odwala matenda ashuga malinga ndi glycemic index (GI) yazogulitsa. Chizindikiro ichi chikuwonetsa kuthamanga komwe glucose yemwe amalowa m'magazi amawonongeka atatha kudya chinthu china. Madokotala nthawi zambiri amauza odwala okha zakudya zomwe zili patebulo la shuga, osowa mfundo zofunika.
Nkhaniyi idaperekedwa kuti ifotokozere mtundu wophika wamafuta womwe umaloledwa kuchokera. Mafunso otsatirawa akukambidwa: ndi ufa wamtundu uti womwe ungagwiritsidwe ntchito kwa matenda ashuga, kotero kuti ali ndi index yotsika ya glycemic, komanso momwe makeke a matenda ashuga amakonzera.
Glycemic index yamitundu yosiyanasiyana ya ufa
Mphepo ya odwala matenda ashuga, monga mankhwala ndi zakumwa zina zilizonse, ayenera kukhala ndi index ya glycemic ya magawo 50 - izi zimawerengedwa ngati chizindikiro chotsika. Ufa wonse wa tirigu wokhala ndi kalozera mpaka mayunitsi 69 kuphatikiza ukhoza kukhalapo pazosankha zokha. Zakudya zokhala ndi chizindikiritso cha mayunitsi opitilira 70 ndizoletsedwa kwa odwala matenda ashuga, chifukwa zimayambitsa kuwonjezeka kwakukulu kwa kuchuluka kwa shuga m'magazi, kumawonjezera chiopsezo cha zovuta komanso ngakhale hyperglycemia.
Pali mitundu ingapo ya ufa womwe ufa wa matenda ashuga amaphika. Kuphatikiza pa GI, muyenera kulabadira zomwe zili ndi zopatsa mphamvu. Zowonadi, kumwa kwambiri ma calorie kumalonjeza odwala kuthana ndi kunenepa kwambiri, ndipo izi ndizowopsa kwa eni matenda "okoma". Mtundu wachiwiri wa matenda ashuga, ndikofunikira kusankha ufa wotsika-GI kuti mukulitse matenda.
Tiyenera kukumbukira kuti kulawa kwamtsogolo kwa zinthu zopangidwa ndi ufa kumadalira mitundu ya ufa. Chifukwa chake, ufa wa coconut upanga zinthu zophika kuphika ndi zopepuka, ufa wa amaranth udzakopa chidwi cha gourmet ndi okonda zosowa, ndipo kuchokera ku oat ufa sungangophika, komanso kuphika zakudya zamafuta ake.
Pansi pali ufa wa mitundu yosiyanasiyana, yokhala ndi index yotsika:
- oatmeal ili ndi magawo 45;
- ufa wa buckwheat uli ndi mayunitsi 50;
- flaxseed ufa uli ndi magawo 35;
- ufa wa amaranth uli ndi magawo 45;
- soya ufa uli ndi mayunitsi 50;
- mndandanda wa glycemic wa ufa wonse wa tirigu uzikhala magawo 55;
- ufa wolembedwa uli ndi magawo 35;
- ufa wa coke uli ndi mayunitsi 45.
Uwu shuga wa shuga amaloledwa kugwiritsidwa ntchito nthawi zonse kuphika.
Kuphika koletsedwa pamitundu iyi:
- chimanga muli 70 mayunitsi;
- ufa wa tirigu uli ndi magawo 75;
- ufa wa barele uli ndi mayunitsi 60;
- ufa wa mpunga uli ndi mayunitsi 70.
Sizoletsedwa kuphika muffin kuchokera ku ufa wa oat wapamwamba kwambiri.
Oat ndi ufa wa buckwheat
Mafuta ali ndi chisonyezo chotsika, ndipo kuchokera pamenepo ufa "wabwino kwambiri" wa shuga umapezeka. Kuphatikiza pa kuphatikiza izi, oatmeal imakhala ndi chinthu chapadera chomwe chimachepetsa kuchuluka kwa shuga m'magazi ndikuchotsa thupi la cholesterol yoyipa.
Komabe, mtundu uwu wa ufa umakhala ndi zopatsa mphamvu zambiri. Pali 369 kcal pa 100 magalamu a mankhwala. Pankhaniyi, ndikulimbikitsidwa pakupanga zinthu zopangidwa ndi ufa kusakaniza oatmeal, mwachitsanzo, ndi amaranth, ndendende, oatmeal.
Kupezeka kokhazikika kwa oats mu zakudya kumathandizira munthu pamavuto am'mimba, kudzimbidwa kumachotsedwa, ndipo mlingo wa insulin wa m'madzi umachepetsedwa. Ufa uwu ndi wolemera mumaminiti angapo - magnesium, potaziyamu, selenium, komanso mavitamini a B. Kuphika kwa Oatmeal kumaloledwa ngakhale pazosankha za anthu omwe adachitidwa opareshoni.
Buckwheat ufa ndiwothanso-kalori, 353 kcal pa magalamu 100 a mankhwala. Muli mavitamini ndi michere yambiri, awa:
- Mavitamini a B ali ndi vuto la manjenje, kugona bwino, nkhawa zimakhala kuti;
- nicotinic acid amasintha magazi komanso amathandizira thupi kukhalapo kwa cholesterol yoyipa;
- amachotsa poizoni ndi zopitilira muyeso;
- mkuwa umalimbitsa kukana kwa thupi kumatenda osiyanasiyana ndi mabakiteriya;
- mchere monga manganese amathandiza chithokomiro, amatulutsa shuga m'magazi;
- nthaka imalimbitsa misomali ndi tsitsi;
- chitsulo chimalepheretsa kukula kwa magazi m'thupi, kumakweza mulingo wa hemoglobin;
- kukhalapo kwa folic acid ndikofunikira makamaka kwa amayi apakati, asidi awa amalepheretsa kukula kwachulukidwe ka neural chubu cha mwana wosabadwayo.
Kuchokera pamenepa zimachitika kuti odwala matenda a shuga a mtundu woyamba ndi wachiwiri amaloledwa zopangidwa ndi ufa kuchokera ku buckwheat ndi ufa wa oat.
Chachikulu sikugwiritsa ntchito dzira loposa limodzi pakuphika, koma kusankha chilichonse chotsekemera (stevia, sorbitol) monga zotsekemera.
Ufa wa chimanga
Tsoka ilo, katundu wophika chimanga amaletsedwa ndi anthu odwala matenda ashuga, chifukwa cha kuchuluka kwa GI ndi zopatsa mphamvu, 331 kcal pa magalamu 100 a mankhwala. Koma ndi nthendayi yokhazikika yamatenda, endocrinologists amavomereza pang'ono ufa kuchokera pamitundu yosiyanasiyana iyi ya ufa.
Zonsezi zimafotokozedwa mosavuta - chimanga chimakhala ndi mavitamini ndi michere yambiri yofunikira, yomwe sizipanga zakudya zina zilizonse. Ufa uwu umakhala ndi fiber yambiri, yomwe imathandizira kudzimbidwa ndikuwongolera magwiridwe antchito a m'mimba.
Chowoneka mosiyana ndi zinthu za chimanga ndikuti samataya zinthu zawo zamtengo wapatali panthawi ya chithandizo cha kutentha. Cornmeal amaletsedwa kwathunthu kwa anthu omwe ali ndi matenda am'mimba, matenda a impso.
Zothandiza pa thupi la ufa wamtunduwu:
- Mavitamini a B - amakhala ndi phindu pamapulogalamu amanjenje, amathandizira kugona komanso kumverera kwa nkhawa kumatha;
- CHIKWANGWANI chimagwira ngati prophylaxis ya kudzimbidwa;
- amachepetsa chiopsezo chokhala ndi neoplasms yoyipa;
- ilibe gluten, chifukwa chake imawerengedwa kuti ndi ufa wosagwirizana;
- ma microelements omwe amaphatikizidwa ndi kapangidwe kake amathandizira kuchotsa cholesterol yoyipa m'thupi, potero kuletsa mapangidwe a cholesterol plaque ndi blockage mtsempha wamagazi.
Pazonsezi zimachitika kuti ufa wa chimanga ndi malo osungira mavitamini ndi michere, omwe ndizovuta kupanga ndi mitundu ina ya ufa.
Komabe, chifukwa cha GI yayitali, ufa uwu umaletsedwa kwa anthu omwe ali ndi matenda "okoma".
Amaranth ufa
Kwa nthawi yayitali, kuphika kwa zakudya kwapangidwa kuchokera ku ufa wa amaranth kumayiko ena, komwe kumachepetsa ngakhale kuchuluka kwa shuga m'magazi. Izi zimapezeka pokhapokha mbewu zonse za amaranth zikapakidwa. Zopatsa mphamvu za calorie pa magalamu 100 a mankhwala zimangokhala 290 kcal - ichi ndi chiwerengero chochepa kwambiri poyerekeza ndi mitundu ina ya ufa.
Ufa wamtunduwu umakhala ndi mapuloteni ambiri, magalamu 100 ali ndi chizolowezi cha munthu wamkulu. Ndipo calcium mu ufa wa amaranth ndiwochulukirapo kuposa mkaka wa ng'ombe. Komanso, ufa umakhala ndi lysine, ambiri omwe amathandiza kuyamwa calcium kwathunthu.
Amaranth ufa amalimbikitsidwa kunja kwa anthu omwe ali ndi matenda a endocrine, makamaka mtundu 1 ndi mtundu wa 2 odwala matenda ashuga. Imachepetsa kukana insulini, imakhazikitsa kupanga kwa mahomoni mu kuchuluka komwe thupi limafunikira.
Amaranth ufa uli ndi zinthu zotsatirazi:
- mkuwa
- potaziyamu
- calcium
- phosphorous;
- manganese;
- lysine;
- CHIKWANGWANI;
- Sodium
- chitsulo.
Mulinso mavitamini angapo - proitamin A, mavitamini a gulu B, vitamini C, D, E, PP.
Filakisi ndi ufa wa rye
Chifukwa chake, buledi wodwala yemwe amaphika pang'onopang'ono kapena uvuni ungakonzedwe kuchokera ku ufa wa fakisi, popeza mndandanda wake umakhala wochepa, ndipo zopatsa mphamvu pa magalamu 100 azinthu zimangokhala 270 kcal. Filakayo payokha sagwiritsidwa ntchito popanga ufa uwu, mbewu zake zokha.
Kuphika kwa ufa wamtunduwu sikulimbikitsidwa osati kokha kwa shuga, komanso pamaso pa kunenepa kwambiri. Chifukwa cha kukhalapo kwa fiber, ntchito ya m'mimba imakhazikitsidwa, mphamvu yam'mimba ikukondowezedwa, ndipo mavuto ndi chopondapo amatha.
Maminolo omwe amapanga thupi amachepetsa cholesterol yoyipa, amalimbitsa minofu yamtima komanso mtima wamtima wonse. Kuphatikiza apo, ufa wa flaxseed umawonedwa ngati antioxidant wachilengedwe wamphamvu - umachepetsa kukalamba ndikuchotsa zopangidwa ndi theka la moyo m'thupi.
Rye ufa amagwiritsidwa ntchito kwambiri pokonza mkate wa anthu odwala matenda ashuga. Izi zimachitika osati chifukwa chakupezeka kwake m'masitolo akuluakulu, mtengo wotsika ndi GI yamagulu 40, komanso pazopezeka zopatsa mphamvu zochepa. Pali 290 kcal pa magalamu 100 a mankhwala.
Mwa kuchuluka kwa CHIKWANGWANI, rye ali patsogolo pa barele ndi buckwheat, komanso mwa zinthu zamtengo wapatali - tirigu.
Zakudya za ufa wa rye:
- mkuwa
- calcium
- phosphorous;
- magnesium
- potaziyamu
- CHIKWANGWANI;
- selenium;
- proitamin A;
- Mavitamini B
Chifukwa chake kuphika kuchokera ku ufa wa rye kwa odwala matenda ashuga ayenera kutumikiridwa kangapo patsiku, osapitirira katatu magawo tsiku lililonse (mpaka 80 magalamu).
Kanemayo munkhaniyi akuwonetsa maphikidwe angapo a kuphika kwa matenda ashuga.
