Zakudya zopanda pake, moyo wokhazikika komanso kunenepa kwambiri ndizomwe zimayambitsa matenda ashuga achiwiri (osagwirizana ndi insulin). Popanga matenda otere, wodwalayo ayenera kutsatira zakudya zapadera za anthu odwala matenda ashuga. Izi sizinganyalanyazidwe, chifukwa chithandizo cha zakudya ndicho chithandizo chachikulu chomwe chimayendetsa kuchuluka kwa shuga m'magazi.
Ndikulakwitsa kuganiza kuti odwala omwe ali ndi matenda "okoma" amaloledwa mndandanda wazakudya zokha ndi zakumwa, mmalo mwake, chisankho cha chakudya ndichulukacho, chomwe chimakupatsani kuphika zakudya zosiyanasiyana tsiku ndi tsiku.
Chachikulu ndikutsatira malamulo amasankho azakudya - ndi index yawo ya glycemic (GI). Ichi ndi chisonyezo chomwe chimawongolera endocrinologists padziko lonse lapansi. Mlozera woterewu muma digito umawonetsa momwe glucose yemwe amalowa m'magazi, atatha kudya chinthu china, amadziwidwa ndi thupi.
Nthawi zambiri, madokotala amauza odwala za zakudya zoyambirira zokha, kuiwala kupereka chidwi ndi zakumwa zopanda thanzi. Ngakhale timadziti tina ta shuga sititha kuchepetsa kuchuluka kwa shuga m'magazi. Mutuwu udziperekedwa ku nkhaniyi. Mafunso ofunikira otsatirawa ndi awa: ndi misuzi iti yomwe imatha kumwa chifukwa cha matenda a shuga, shuga, zakudya zawo, momwe angagwiritsidwire ntchito moyenera, chizolowezi chovomerezeka tsiku lililonse.
Glycemic index ya timadziti
Kwa odwala matenda ashuga amtundu wa 2, zakumwa ndi zakudya zomwe GI sizidutsa 50 magawo ndizovomerezeka mu chakudya. Kupatula apo, mutha kuwonjezera mndandanda wamafuta ndi chakudya ndi mayendedwe ofika mpaka magawo 69 ophatikizika. Ngati glycemic index imaposa mayunitsi 70, ndiye kuti zakumwa zoterezi ndi chakudya zimapangitsa kuti magazi azikhala ndi magazi komanso amatha kukhala ndi hyperglycemia.
Zipatso zingapo ndi ndiwo zamasamba zimatha kuwonjezera chizindikiritso atatha kulandira chithandizo cha kutentha ndikusintha kusasinthasintha. Ndi gawo lomaliza lomwe liyenera kuperekedwa mwachidwi, chifukwa limakhudza phindu lamadzimadzi.
Zakudya za matenda a shuga a mtundu wachiwiri ndi chakumwa choletsa, chifukwa cha zakudya zambiri zomwe zimapangika msanga. Koma bwanji izi zikuchitika. Ngati ndiwo zamasamba ndi zipatso zokhala ndi mndandanda wa mpaka ma 50 mayeso zimatengedwa kuti zipange? Chilichonse ndichopepuka - pogwiritsa ntchito njira yolipirira, zinthuzo zimataya makina awo, chifukwa chomwe shuga wambiri amamwa, amatuluka, omwe amalowa m'magazi ndikuwonjezera magwiridwe ake. Ndipo zilibe kanthu kuti ndi madzi amtundu wanji - kuchokera ku juicer, malo ogulitsira kapena msuzi watsopano watsopano.
Komanso, kuthana ndi vuto la momwe timadziti titha kuledzera ndi shuga yachiwiri, muyenera kulabadira chizindikiro monga kuchuluka kwa mikate ya mkate (XE). Uwu ndi muyeso wa chakudya chamafuta. Chizindikiro ichi chimawongoleredwa nthawi zonse ndi iwo omwe ali ndi matenda a shuga a mtundu wodalira insulin, kuti athe kusankha mtundu wa insulin yochepa.
Zili kuti mumvetsetse zomwe mumatha kumwa zakumwa ndi shuga, muyenera kulabadira izi:
- glycemic index;
- kuchuluka kwa mkate;
- zopatsa mphamvu.
Popeza izi zikuwonetsa, mutha kusankha nokha zakumwa ndi zakudya mu zakudya za odwala matenda ashuga.
Madzi a phwetekere
Tomato palokha ali ndi 20 kcal ndi 10 (GI), mamililita 300 pa XE imodzi. Chomwa ichi ndi chimodzi mwazocheperako zomwe sizimalola, koma chimalimbikitsidwa ndi madokotala chifukwa cha matenda "okoma". Chowonadi ndi chakuti izi sizikukweza shuga, mutha kumwa mpaka mamililita 200 patsiku.
Madzi a phwetekere kwa odwala matenda ashuga ndiwofunikira kwambiri chifukwa amalimbikitsa chitetezo cha mthupi. Zomwe zili ndi vitamini C ndizofanana ndi zipatso za zipatso. Kuti mupindule kwambiri ndi thupi, ndibwino kumwa madzi atsopano omwe ali ndi mphamvu.
Madzi a phwetekere omwe angolowa kumene kumene ali ndi mavitamini ambiri ndi michere yambiri omwe ali ndi zotsatira zabwino pa ntchito zosiyanasiyana za thupi. Chomwa ichi chilibe ngakhale zotsutsana. Chachikulu ndichakuti musadutse gawo lililonse lololedwa.
Zakudya zakumwa za phwetekere:
- proitamin A;
- Mavitamini a B;
- mavitamini C, E, K;
- anthocyanins;
- lycopene;
- flavonoids;
- potaziyamu
- calcium
- magnesium
- silicon.
Anthocyanins ndi zinthu zomwe zimapatsa masamba ndi zipatso mtundu wofiira. Ndiwo antioxidant achilengedwe achilengedwe omwe amachepetsa kukalamba kwa thupi ndikuchotsa zovuta kuzinthu zina.
Lycopene imapezeka mumasamba ochepa chabe. Zimalepheretsa kukula kwa neoplasms yoyipa, komanso anthocyanins, yowonetsa antioxidant katundu. Madzi a phwetekere a matenda a shuga a mtundu wachiwiri amalimbikitsidwa makamaka kwa iwo omwe ali ndi vuto la m'mimba. Izi zimatheka ndikulimbikitsa kutuluka kwam'mimba, ndipo CHIKWANGWANI chophatikizidwa ndi kuphatikizika chimagwira ngati kupewa kudzimbidwa.
Komanso, kugwiritsa ntchito msuzi watsopano wa phwetekere kumachotsa cholesterol yoipa m'thupi, kumalepheretsa kuphipha kwa mitsempha yamagazi ndikupanga mapangidwe a cholesterol.
Matenda oterewa amangochitika mwa odwala omwe ali ndi matenda osokoneza bongo a mitundu iliyonse (yoyamba, yachiwiri kapena ya gestational).
Madzi a makangaza
Madzi a makangaza a shuga amatha kumumwa tsiku lililonse, koma m'magawo ang'onoang'ono. Mulingo wovomerezeka tsiku lililonse uzikhala mamililita 70, omwe amathira madzi abwino kwambiri - 100 - 150 milliliters.
Ngakhale madzi a makangaza amakhala ndi shuga wambiri, ali ndi mphamvu yochiritsira ndimphamvu yowonjezera ya glucose mthupi, kuchepetsa. Mwa chithandizo chotere, muyenera kumwa madontho 50 a madzi a makangaza osenda mu mamililita 100 amadzi tsiku lililonse m'mawa popanda kanthu.
Kugwiritsa ntchito msuzi watsopano wa makangaza sikuletsedwa kwa anthu omwe ali ndi matenda am'mimba thirakiti - acidity, gastritis, zilonda zam'mimba, enterocolitis.
Pomegranate madzi a shuga ndi othandiza chifukwa:
- amachepetsa kuchuluka kwa shuga m'magazi;
- imaletsa chiopsezo cha kuchepa magazi;
- ili ndi katundu wa antioxidant;
- chifukwa cha kupezeka kwa ma tannins, tikuletsa kubereka kwa mabakiteriya okhala m'matumbo am'mimba;
- amachotsa cholesterol yoyipa m'thupi, potero amatchinga magazi;
- ndi kupewa atherosulinosis;
- kutsitsa magazi;
- Amathandizira popanga magazi.
Pali 1.5 XE pa mamililita 100 a zakumwa izi, ndipo mu shuga mungathe kudya 2 - 2,5 XE kokha patsiku.
Zipatso za Zipatso za Citrus
Zipatso za citrus zokha zomwe zili ndi matenda a shuga 2 zimalimbikitsidwa muzakudya za tsiku ndi tsiku, popeza zimakhala ndi kalozera kakang'ono komanso zoperewera. Kuphatikiza apo, ali ndi mavitamini ndi michere yambiri. Komabe, mkhalidwewo ndi wosiyana kotheratu ndi timadziti ta zipatso. Amangokhala ndi shuga.
Chifukwa chake, madzi amtundu wa lalanje amtundu wa shuga wachiwiri ndi woyamba pansi pa chiletso chokhwima. Iyenera kusiyidwa kwamuyaya. Njira ina ikhoza kukhala madzi a mphesa, imakhala ndi mafuta osweka pang'ono. Zimathandizira kuchotsa cholesterol yoyipa, zimawonjezera kukana kwa thupi ku mabakiteriya komanso matenda amtundu osiyanasiyana. 300 mamililita a madzi a mphesa amakhala ndi mkate umodzi.
Zizindikiro zomwezo zamankhwala okhala ndi mandimu. Iyenera kuchepetsedwa ndi madzi popanda chifukwa, ngati mungafune, imatha kutsekemera ndi zotsekemera (stevia, sorbitol, fructose).
Zowoneka zolimbitsa thupi:
- onjezerani chitetezo chokwanira;
- amachotsa cholesterol yoyipa mthupi;
- ili ndi katundu wa antioxidant.
Madzi a mandimu (mandimu, mphesa) a shuga amaloledwa kudya kangapo pa sabata, osapitilira mamililita 100.
Madzi Oletsedwa
Mndandanda wazipatso zokhala ndi GI yotsika ndikukula, koma timadziti kuchokera kwa iwo timaletsedwa, chifukwa cha shuga kwambiri komanso kusowa kwa fiber. Aliyense kuyambira ubwana ankakonda madzi a apulosi popanda shuga amaletsedwanso pamaso pa matenda "okoma". Izi zimagwiranso ntchito kwa juisi kuchokera kwamapichesi, ma cherries, mphesa, mapeyala, currants, raspberries, plums ndi zinanazi. Kuyambira masamba a masamba ndi masamba a karoti saloledwa.
Kuchokera munkhaniyi, ndizodziwikiratu kuti ndizotheka kumwa zipatso zamasamba ndi masamba a shuga a mitundu iliyonse (yoyamba ndi yachiwiri).
Kanemayo munkhaniyi akukamba za zabwino za makangaza a matendawa ku shuga.
