Anthu odwala matenda ashuga amtundu woyamba komanso wachiwiri ayenera kutsatira zakudya zamafuta ochepa. Izi zimafunika pofuna kuthana ndi shuga. Endocrinologists akupanga chithandizo chapadera chamankhwala, pomwe kusankha kwa zinthu kumadalira zizindikiro monga glycemic index (GI), glycemic katundu (GN) ndi insulin index (II).
GI ikuwonetsa, mwa manambala, momwe chakudya kapena chakumwa chimakhudzira kuchuluka kwa shuga m'magazi pambuyo poyamwa. Mtundu wachiwiri wa matenda ashuga, komanso mtundu 1, amaloledwa kupanga chakudya kuchokera mu chakudya momwe glycemic index simapitilira 50 magawo. Kupatula, ndikololedwa kudya chakudya chokhala ndi mndandanda wa magawo 69 ophatikizika. Zogulitsa zomwe zili ndi GI yayitali ndizoletsedwa, kuti mupewe kulumpha kwakuthwa m'magazi a shuga komanso kukula kwa hyperglycemia.
GH pakadali pano ndi mayeso aposachedwa amomwe mphamvu ya chakudya chamagulu a shuga ndimagazi. Ndikusintha kuti katunduyu amapereka chithunzi chowoneka bwino chomvetsetsa momwe chakudya chophatikiza ndi chakudya chimatha kuwonjezera kuchuluka kwa shuga mthupi komanso kutalika kwakutali kuti chikhale chofunikira. Mlozera wa insulin ukuwonetsa kuchuluka kwa momwe insulini ya mahomoni yachulukira, kapena,, kapangidwe kake ndi kapamba, mutatha kudya chakudya.
Odwala ambiri amadabwa - chifukwa chiyani AI ndi yofunika kwambiri? Chowonadi ndi chakuti kugwiritsa ntchito chizindikiro ichi mu endocrinology kumakupatsani mwayi wolemeretsa zakudya ndi zakudya ndi zakumwa zomwe zimathandizira kupanga insulin.
Chifukwa chake pakusankha zakudya zamalonda ziyenera kutsogoleredwa ndi izi:
- glycemic index;
- glycemic katundu;
- index insulin;
- zopatsa mphamvu.
Pansipa tikambirana za mkaka monga kefir, womwe ndi wofunikira kwambiri kwa matenda amitundu iwiri komanso oyamba. Mafunso ngati awa adaganiziridwa - kodi ndizotheka kumwa kefir mu shuga, zomwe kefir ili ndi index ya glycemic ndi index ya insulin, phindu ndi kuvulaza thupi la wodwalayo, kuchuluka kwake ndikololedwa kumwa zotere patsiku, kodi kefir imakhudza bwanji shuga.
Kefir Glycemic Index
Kefir pamaso pa matenda "okoma" silivomerezedwa kokha, komanso chovomerezeka chamkaka chopangidwa. Izi ndichifukwa cha zinthu zambiri. Yoyamba yomwe ndi njira zovomerezeka zoyeserera malonda ndi zizindikiro za glycemic.
Kefir sangathe kuwonjezera kuchuluka kwa shuga m'magazi, koma m'malo mwake, chifukwa cha AI yayikulu, imapangitsa kuphatikizira kwa insulin yambiri. Mwa njira, izi ndizofanana ndi chilichonse mkaka ndi mkaka wowawasa, kupatula tchizi.
Kefir AI ndi magawo 90, sikulimbikitsidwa kuti muzigwiritsa ntchito musanapereke magazi kwa shuga. Kupatula apo, ntchito zake zachilengedwe zomwe zimathandizira kugwira ntchito kwa kapamba zimatha kupotoza zotsatira zoyesa.
Makhalidwe a Kefir:
- mndandanda wa glycemic ndi magawo 15 okha;
- zopatsa mphamvu pamagalamu 100 a mafuta 1% azikhala 40 kcal, ndipo 0% azikhala 30 kcal.
Kutengera zomwe zikuwonetsa ndi zomwe kefir zimatha, titha kunena kuti ichi ndi cholandirika pamankhwala azakudya ndi shuga wambiri.
Musayiwale kuti popimidwa magazi a shuga, sayenera kudzipatula pakudya patsiku.
Ubwino wa kefir
Kefir yokhudza matenda ashuga ndiwofunika osati chifukwa chitha kuchepetsa shuga m'magazi, komanso chifukwa cha kuchuluka kwa mavitamini ndi mchere. Komanso, malonda amatengedwa kuti ndi chakudya chabwino chomaliza, chokhala ndi zopatsa mphamvu zochepa, osalemetsa m'mimba.
Kefir ali ndi mavitamini a gulu D, omwe amathandiza kuyamwa calcium, kulimbitsa mafupa m'thupi. Izi ndizofunikira kwambiri makamaka kwa matenda amtundu 1, chifukwa nthawi zambiri odwala amatha kutenthedwa, ndipo chifukwa cha zolephera za metabolic, chithandizo chimatenga miyezi ingapo. Chifukwa chake, pamaso pa anthu odwala matenda ashuga, mosasamala kanthu kuti ali ndi mtundu wanji, ndikofunikira kumwa mamililita 200 a mankhwala tsiku lililonse.
Kefir ndiwothandiza makamaka kwa odwala matenda ashuga omwe ali ndi kunenepa kwambiri. Chomwe ndikuchitachi ndichakuti chimalimbikitsa kupangika kwa madzi am'mimba, imathandizira kuyenda, chifukwa chomwe chakudya chimatengedwa mwachangu. Mapuloteni omwe amapezeka mumkaka opaka mkaka amakhala odziwika bwino komanso othamanga kuposa mapuloteni amtundu wina wa nyama (nyama, nsomba).
Kefir ali ndi zinthu zofunika zotsatirazi:
- proitamin A;
- Mavitamini a B;
- Vitamini D 1 ndi D 2;
- Vitamini C
- vitamini PP;
- vitamini H;
- beta carotene;
- calcium
- potaziyamu
- chitsulo.
Kefir imakhala ndi yisiti sing'anga, yomwe ndi thandizo labwino kwambiri la mavitamini a B ndi ma amino acid. Izi zimakhudzidwa ndimapuloteni kagayidwe. Ndi yisiti iyi pomwe malonda omwewo amapsa.
Kefir ali ndi zotsatirazi zabwino mthupi:
- m'mimba thirakiti;
- mafupa amalimbitsa;
- Iyamba Kuthamanga kagayidwe kachakudya njira;
- ili ndi katundu wa antioxidant, ndikuchotsa zinthu zowola m'thupi.
Type 2 shuga mellitus, yemwe ali ndi mbiri yayitali, nthawi zambiri amakhala ndi vuto la chiwindi komanso kugwira ntchito kwa ndulu. Chifukwa chake, chithandizo cha zovuta izi nthawi zonse chimakhala limodzi ndi zakudya zomwe zimakhala ndi mkaka. Kefir amathandizanso pa ntchito ya mtima.
Malingaliro a matenda ashuga ndi kefir ndi othandizirana kwambiri chifukwa chothandiza pamawonetsedwe ake pamene wodwala ali ndi shuga wambiri m'magazi. Mankhwala wowerengeka, palinso maphikidwe ambiri omwe amathandiza kuthana ndi matenda a shuga, omwe amakhudza mwachindunji kukana kwa insulin. Awiri mwa iwo aperekedwa pansipa.
Kefir ndi sinamoni ndi njira yotchuka kwambiri kuchokera ku mankhwala azikhalidwe. Kudya kwa tsiku lililonse kwa zonunkhirazi ndi magalamu awiri. Pa ntchito imodzi, muyenera kusakaniza 2 magalamu a sinamoni ndi ma millilitita 200 a yogati yamafuta, makamaka yopangidwa kunyumba. Tengani chakudyacho kumapeto kwa chakudya, pafupifupi maola awiri musanakagone.
Chinsinsi chachiwiri chophika chaphikidwa ndi ginger. Gwiritsani ntchito mankhwalawa m'mawa wam'mawa.
Zotsatirazi zikufunika pa ntchito iliyonse:
- 200 mamililita a mafuta zopangidwa tokha kefir;
- magalamu awiri a sinamoni;
- theka la supuni ya ginger wodula bwino pansi.
Sakanizani zonse zomwe zimamwa. Iyenera kukonzekereratu musanagwiritse ntchito.
Kusintha kwa odwala matenda ashuga pa kefir
Kodi ndizotheka kuti munthu wodwala matenda ashuga achepetse thupi popanda kuwononga thanzi komanso kumenyedwa ndi njala? Yankho losagwirizana ndi inde, ndipo mkaka wothira mkaka monga kefir ungakuthandizeni mu izi. Chinthu chachikulu mukamayang'ana chakudyacho ndikusankha mafuta opanda kefir kapena otsika mafuta. Mutha kutsatira zakudya zotere masiku osapitilira khumi. Ndikofunika kukumbukira kuti odwala omwe ali ndi matenda "okoma" saloledwa kukhala ndi njala.
Aliyense adziwa kale kuti kuchepetsa kulemera kwa thupi ndikuchotsa poizoni ndi mafuta m'thupi, mumagwiritsidwa ntchito pophatikiza buckwheat ndi kefir. Kwa okhawo omwe ali ndi matenda ashuga omwe angasinthidwe ndi izi.
Chifukwa chake, kefir imagwiritsidwa ntchito osaposa 250 mamililita patsiku. Usiku, magalamu 100 a buckwheat, omwe m'mbuyomu adasambitsidwa pansi pamadzi, amathiridwa ndi ma millilitita 250 a kefir. Pofika m'mawa phala yakonzeka.
Mfundo zoyenera kutsatira pakudya izi:
- Chakudya cham'mawa choyamba chimakhala ndi phala la buckwheat ndi kefir;
- pambuyo pa ola limodzi muyenera kumwa kapu yamadzi oyeretsedwa;
- nkhomaliro, nkhomaliro ndi nkhomaliro ndi nyama, masamba ndi zipatso;
- pa chakudya chamadzulo choyamba, gawo lachiwiri la phwetekere la buckwheat ndi kefir limatumizidwa;
- pa chakudya chachiwiri (ngati pali kumverera kwa njala), magalamu 100 a tchizi chamafuta ochepa amathandizidwa.
Ngati machitidwe amtunduwu atayamba "kulephera" ndipo wodwalayo sangathe kumaliza, muyenera kusinthana ndi chakudya, komwe kudya kashiamu tsiku ndi tsiku sikupitirira 2000 kcal.
Kutsika magazi shuga
Kuti kuchuluka kwa shuga m'magazi kusinthane ndi malire ovomerezeka, chinthu choyamba ndikutsatira mfundo zamankhwala othandizira odwala matenda ashuga, ngakhale atakhala mtundu woyamba kapena wachiwiri.
Zogulitsa zamakudyedwe zimasankhidwa-calorie otsika komanso ndi GI ya 50 mayunitsi. Madzi oyenera ayenera kuonedwa - kumwa malita awiri a madzi patsiku. Pazonse, munthu aliyense amatha kuwerengera payekha payokha - millilita imodzi amadzimadzi amafunikira kalori imodzi idyedwa.
Kuphatikiza apo, ndikofunikira kuti adye komanso kuchuluka kwake. Sizoletsedwa kumva njala, komanso kudya kwambiri. Chakudya chiyenera kukhala choyenera. Zakudya za tsiku ndi tsiku zimaphatikizapo chimanga, nyama kapena nsomba, zinthu zamkaka, masamba, zipatso ndi zipatso.
Mfundo zotsatirazi zofunika za kadyedwe koyenera ka shuga tingazisiyanitse:
- magawo ndi ochepa;
- pa kadzutsa, ndibwino kupatsa zipatso kapena zipatso;
- konzani supu pamadzi kapena msuzi wachiwiri wopanda mafuta;
- chithunzichi chikhale chopepuka, mwachitsanzo, magalamu 150 a kefir kapena chinthu china mkaka wowawasa;
- kuchuluka kwa chakudya kambiri maulendo 6, makamaka nthawi zonse;
- kuphika kumachitika malinga ndi njira zina zochizira kutentha - kuphika, kuwotcha, uvuni, pa grill kapena ma microwave;
- shuga, zakudya ndi zakumwa zomwe zili ndi GI yayikulu komanso zopatsa mphamvu, zakumwa siziphatikizidwa kwathunthu ndi chakudya.
Mfundo yachiwiri yomwe imakhudza kuchepa kwa ndende ya magazi ndi njira yamoyo. Ndikulakwitsa kukhulupirira kuti malingaliro a shuga ndi masewera satsutsana. M'malo mwake, ndiye chindapusa chabwino kwa odwala matenda ashuga. Lamulo lalikulu ndikusankha masewera olimbitsa thupi, monga kusambira, kuyenda njinga kapena kuyenda kwa Nordic.
Kanemayo munkhaniyi amapereka zambiri za zabwino za kefir.
