Zakudya za glycemic index zapangidwa kwa nthawi yayitali, koma njira yadyera iyi yatchuka kwambiri m'zaka zaposachedwa. Pansi pa glycemic index (GI) muyenera kumvetsetsa chizindikiro chomwe chimawonetsa kuchuluka kwa chakudya, kusintha kwake kukhala gwero lamphamvu.
Pali mtundu wowoneka bwino - kukwera kosinthika kwa chakudya, komweko kumakhala kofunikira kwambiri pamakulidwe a glycemic. Kuti muchepetse kuchuluka kwa shuga m'magazi, ndikofunikira kuwunika kuchuluka kwa chakudya chamagulu mthupi la munthu, izi ndizowona makamaka kwa odwala matenda a shuga.
Mwanjira ina, kuti muchepetse kuchuluka kwa glycemia, ndikofunikira kudya zakudya zokhala ndi index yotsika ya glycemic, chifukwa chaichi. Kupanda kutero, munthu atatha nthawi yochepa atatha kudya nkhomaliro amatha kumva kuti ali ndi njala yayikulu, yomwe imayambitsidwa ndi dontho lakuthwa la shuga. Mkhalidwewu umatchedwanso njala yabodza. Zakudya zomanga thupi mwachangu zisandulika mafuta:
- mchiuno;
- pamimba ndi m'chiuno.
Zakudya zomanga thupi zovuta zimagwira mwanjira yosiyana kotheratu, chifukwa chachedwa kuyamwa, sizimayambitsa kusiyana mu kuchuluka kwa shuga. Zakudya za glycemic index ndizoyambitsa koyamba kwa odwala omwe ali ndi matenda amtundu wa 2.
Koyambira?
Kudya pa index ya glycemic sikovuta, zakudya ndizosavuta kutsatira, kusiya zakudya zina zokhazokha. Chakudya chiyenera kuthandizira kugwira ntchito kwa kapamba.
Pakapita kanthawi, amaloledwa kusintha pamenyu, koma tanthauzo la zakudya sizisintha. Madokotala ena amalimbikitsa kudya mapuloteni ochulukirapo, chifukwa thupi limakhala ladzala kwambiri, ndipo odwala matenda ashuga samva njala masana. Njirayi imathandizanso pozindikira zolemetsa komanso kukhala bwino.
Ndi chikhalidwe kuphatikiza zakudya zama protein:
- nsomba
- nyama ya mbalame, nyama;
- zopangidwa mkaka;
- nkhuku, mazira zinziri;
- mtedza
- nyemba.
Mu shuga mellitus wa mtundu wachiwiri, mitundu itatu yoyambirira yazinthu ziyenera kukhala zochepa m'mafuta, nyama ndi nsomba zamitundu mitundu ziyenera kusankhidwa kuti ndizonda. Potere, mamvekedwe ndi kuchuluka kwa mphamvu zake zimakhalabe zopitilira malire ake. Kotero kuti usiku thupi silimavutika ndi njala, asanagone amaloledwa kudya magalamu 100-150 a nyama, kumwa kefir.
Zakudya zokhala ndi index yayikulu ya glycemic zimakhala ndi maubwino angapo, mwa iwo ndi kuchuluka kwa mphamvu, chifukwa cha kuwonjezeka kwambiri kwa mphamvu, kuchepa kwa chilimbikitso.
Komanso, zinthu zotere zimakhala ndi zovuta zomwe zimawasiyanitsa ndi zakudya za anthu odwala matenda ashuga, mwachitsanzo, thupi limapatsidwa chakudya chochepa kwa kanthawi kochepa, mwayi wowonjezera mafuta m'thupi, kunenepa kwambiri, komanso kukwera kwakukulu pamlingo wa shuga kumawonjezeka.
Chisankho choyenera cha zinthu
Popeza zakudya za glycemic ndi gawo limodzi la moyo wa wodwala yemwe ali ndi matenda ashuga, ndikofunikira kuphunzira kuwerengera GI.
Muyenera kudziwa kuti index ya glycemic nthawi zonse imadalira mtundu, njira zamtundu wa kutentha pamankhwala. Izi ndizofunikira kuganizira nthawi zonse mukamapanga zakudya za anthu odwala matenda ashuga.
Chizindikiro chachikulu kwambiri chinapatsidwa shuga, mtengo wake ndi 100.
Chakudya chitha kukhala ndi index ya glycemic:
- otsika - chakudya chokhala ndi index pamunsi pa 40;
- sing'anga - kuchokera 40 mpaka 70;
- okwera - kupitilira 70.
Zakudya zomwe zili pa glycemic index zimapereka njira payekha ndikutsatira boma, menyu amatha kujambulidwa, kuyambira zomwe amakonda, luso lake lazachuma.
Kwa kuphweka, akatswiri azakudya amalimbikitsa kugwiritsa ntchito malangizo. Chifukwa chake, mosapanda malire mumatha kudya zipatso:
- mapeyala
- maapulo
- malalanje
- rasipiberi.
Zipatso zosaloledwa ndizoletsedwa, kuyambira ku kiwi mpaka paini, pamtengo zimasonyezedwa kudya mavwende ndi mphesa.
Chilichonse ndichopepuka ndi masamba, chimanga sichimavomerezeka, komanso beets yophika, kaloti. Zamasamba zotsalazo zimatha kudyedwa mulimonse, koma mwa chifukwa. Ngati munthu amakonda mbatata, ndimatenda a shuga ndikwabwino osazichita mophatikiza ndi mbatata zophika, zophika. Zabwino, mbatata zazing'ono zimadyedwa, zimakhala ndi wowuma yotsika, yomwe imachepetsa shuga, imathandizira microflora ndi matumbo ntchito.
Sizingatheke kuti anthu odwala matenda ashuga azitha kudya mpunga wopukutidwa; Macaroni ayenera kusankhidwa kokha kuchokera ku tirigu wa durum, adye ozizira.
Zopanda phindu zana limodzi za anthu odwala matenda ashuga ndi mikate yoyera, ziyenera kutayidwa, ziyenera kupangidwa kuchokera ku ufa wa wholemeal.
Kodi zakudya ziyenera kukhala chiyani?
Cholinga chachikulu cha chakudya cha glycemic index cha matenda ashuga ndizoletsa zamafuta osavuta omwe amawonjezera kuchuluka kwa shuga m'magazi.
Amaganiziridwa kuti wodwala matenda ashuga amadya chakudya chamagulu ochepa maola atatu aliwonse, ndikofunikira kudya chakudya cham'mawa, nkhomaliro, chakudya chamadzulo ndi zakudya zazakudya pakati pa chakudya chachikulu. Ndipo muyenera kudya m'njira yoti muzimva ngati munthu wathanzi komanso wabwino.
Zakudya zotere zimathandiza kuchepetsa thupi popanda kupanikizika kwa odwala matenda ashuga, pafupifupi, mutha kuchotsa kilogalamu yamafuta amthupi m'masiku 7.
Zosintha zamitundu yotsika kwambiri:
- kadzutsa - kapu yamkaka, oatmeal ndi maapulo, zoumba;
- nkhomaliro - msuzi wamasamba, kagawo kakang'ono ka mkate wakuda, tiyi ya zitsamba, plums zingapo;
- chakudya chamadzulo - nyama yokonda, pasitala woyipa, masamba saladi, yogurt yamafuta ochepa.
Pakati pa zakudyazi muyenera kudya masamba ochepa, mtedza, kumwa tiyi.
Zakudya zokhala ndi index yotsika ya glycemic zikuchitidwa ndi odwala matenda ashuga kuti muchepetse thupi, muyenera kudziwa kuti ngakhale zakudya zomwe zili ndi index ya glycemic yochepa zimatha kukhala ndi mafuta ochulukirapo. Chifukwa chake, simuyenera kudya zinthu zotere. Sizoletsedwa kusakaniza zakudya ndi GI yayitali komanso yotsika, mwachitsanzo, phala ndi omelet kuchokera mazira.
Malingaliro enanso ndi kuti musanayambe masewera olimbitsa thupi, chakudya chimatengedwa ndi glycemia wapakati kapena wokwera kwambiri, chifukwa imalowetsedwa mwachangu, kukhutitsa maselo amthupi ndi zinthu zofunika. Ndi njira iyi, kupanga insulin kumapangidwira, mphamvu imabwezeretsedwa, glycogen imatha kudzikundikira minofu yamatenda.
M'pofunikanso kusamala ndi kutalika kwa nthawi ya kutentha, nthawi yayitali yophika chakudya, kuchuluka kwake kwa glycemia.
Ndi bwinonso kukana magawo ang'onoang'ono ogulitsa, chakudya chodulidwa chimakhala ndi mndandanda wapamwamba kwambiri kuposa mawonekedwe onse.
Maphikidwe Ochepera a Glycemic
Pali zosankha zambiri za munthu wodwala matenda ashuga, zotsatirazi ndi maphikidwe otchuka kwambiri omwe mndandanda wotsika wa glycemic, ndipo kudya sikutanthauza ndalama zapadera, mbale zimaphikidwa mwachangu.
Chakudya cham'mawa
Chakudya cham'mawa, mumatha kuphika oatmeal mkaka wa skim, kuwonjezera zipatso zochepa, apulo. Ndikwabwino kudya tchizi yamafuta ochepa ndikuyamwa ndi tiyi wobiriwira wopanda shuga.
M'mawa, tikulimbikitsidwa kudya zipatso:
- maapulo
- mapeyala
- zipatso zamphesa.
Dziwani kuti mbalezi ndizabwino kwambiri m'mawa kudya m'mawa, koma ngati wodwalayo adzuka pafupi ndi chakudya chamadzulo, ndibwino kuyamba nawo.
Chakudya chamadzulo
Zakudya za glycemic zimalola kugwiritsa ntchito mbale monga sopo, masamba omwe amathandizidwa ndi kutentha, masaladi, zipatso zopatsa, tiyi.
Supu imakonzedwa kuchokera kumasamba aliwonse; palibe malingaliro apadera paukadaulo wokonzekera. Chisankhocho chikhoza kupangidwa ku kukoma kwanu, kudya msuzi pamodzi ndi ufa wa tirigu wathunthu. Ma saladi amathanso kukonzekereratu mwakufuna kwa odwala matenda ashuga, koma muyenera kukana saladi ndi mafuta wowawasa zonona, mayonesi ndi msuzi wina wolemera.
Ndikofunika kukonzekera decoction ya tangerine peels a shuga mellitus kapena compote motengera zipatso, koma popanda kuwonjezera shuga. Tiyi tikulimbikitsidwa kumwa zobiriwira, zakuda kapena zitsamba.
Zakudya zamasana zimatha kukhala zosiyanasiyana, nthawi zambiri zimapangidwa kwa sabata limodzi.
Chakudya chamadzulo
Pali lingaliro lakuti odwala matenda ashuga omwe amatsatira zakudya zamagulu a glycemic ochepa sayenera kudya pambuyo pa 6 pm. Awa ndi abodza, sungathe kudya usanakagone.
Pazakudya zamadzulo, timalimbikitsidwa kugwiritsa ntchito masamba, masamba ophika (chifukwa cha chakudya chochepa cha calorie omwe amadya mumtundu uliwonse), mpunga wa bulauni ndi nsomba yophika, nkhuku yoyera, bowa, komanso pastur tirigu.
Zakudya zamadzulo zimayenera kukhala ndi masamba a saladi wokometsedwa ndi viniga pang'ono vyavinyo. Ndizololedwa kuwonjezera flaxseed yaiwisi, mpendadzuwa, CHIKWANGWANI, zitsamba ku saladi.
Masana, muyezo wa glycemic index wa chakudya umayenera kutsitsidwa, madzulo chizindikirochi chimayenera kukhala chochepa. M'maloto, wodwala matenda ashuga samatha mphamvu, ndipo kuwonjezereka kwa shuga kumapangitsa kuchuluka kwa thupi, kuwonjezeka kwa zizindikiro za matendawa komanso kukula kwa zovuta.
Monga mukuwonera, mafuta omwe amakhala ndi index yotsika ya glycemic sangakhale othandiza kwa odwala matenda ashuga okha, komanso osiyanasiyana. Chofunikira ndikuti muyeze magazi a glucose ndi glucometer ndikutsatira mosamalitsa zakudya zomwe zalembedwa (gI ya gI imakonda kupulumutsidwa).
Mu kanema munkhaniyi, Chinsinsi cha mawere a nkhuku ndi choyenera pachakudyachi.
