Mtundu wachiwiri wa matenda ashuga, munthu amayenera kutsatira malamulo okhwima pazakudya ndi kusankha zakudya malinga ndi glycemic index yawo (GI). Mtengowu umadziwika ndi zotsatira za chakudya pambuyo poti wagwiritsa ntchito shuga. Kutsika mtengo, kumakhala kotetezeka kudya kapena kumwa chifukwa chodzetsa matenda "okoma".
Ndikofunika kuti musangosankha chakudya choyenera, komanso kudya moyenera. Zakudya za mkaka wowawasa ndi gawo limodzi la zakudya za tsiku ndi tsiku. Chakudya chochokera pagulu ili chidzakhala chakudya chamadzulo chambiri kapena chakudya chambiri. Chifukwa cha zochepa zama calorie ndi GI yocheperako.
Ryazhenka yemwe ali ndi matenda a shuga a mtundu wa 2 ndi zinthu zomwe sizingatheke zokha, zimafunikanso kuphatikizidwa muzakudya za anthu odwala matenda ashuga. Ubwino wa mkaka wophika wokhathamira pachinthu cha matenda ashuga, kuchuluka kwake tsiku lililonse, komanso kuphatikiza mkaka wophika wopanda pake ndi zinthu zina zidzafotokozedwa mwatsatanetsatane pansipa.
Glycemic index wa ryazhenka
Pamaso pa shuga wambiri, munthu amakakamizika kusankha zakudya ndi zakumwa zokhala ndi cholozera cha 50 PIECES. Chakudya chotere chimakhala chakudya chachikulu. Zakudya zokhala ndi zizindikiritso mpaka mayunitsi 69 zimayambitsidwa m'zakudya zokha, pokhapokha, osapitirira kangapo pa sabata.
Ndikofunikanso kuganizira zamagulu a zopatsa mphamvu. Zakudya zina, chifukwa mulibe chakudya, zimakhala ndi zero. Komabe, nthawi zambiri chakudya chotere chimakhala ndi zopatsa mphamvu zambiri ndipo chimakhala ndi cholesterol yoyipa. Iwo, amakhumudwitsa mapangidwe cholesterol zolembera, ndipo chifukwa - blockage mtsempha wamagazi. Matendawa amatenga kwambiri anthu odwala matenda ashuga.
Pafupifupi zinthu zonse zamkaka zophika ndizovomerezeka m'zakudya za wodwalayo, ndipo mkaka wophika wopanda pake ndiwonso. Kuphatikiza apo, chifukwa cha njira yokonzekera, ili ndi mavitamini ndi michere yambiri yothandiza.
Kuchokera pazopaka zamkaka zopsa, pamaso pa mtundu wachiwiri wa matenda ashuga, zotsatirazi ndizololedwa:
- mkaka wophika wophika;
- kefir;
- yogati;
- yogati yopanda utoto;
- tchizi tchizi;
- biolact;
- minyewa;
- mkaka wa acidophilus.
Njira yatsiku ndi tsiku yomwe amalimbikitsa a endocrinologists kuti amwe mkaka wowawasa kapena mkaka sayenera kupitirira 200 milliliters.
Mndandanda wa glycemic wa ryazhenka ndi magawo 30, zopatsa mphamvu pamagalamu 100 azinthu azikhala 57 kcal.
Phindu la mkaka wowotchera wokhala ndi mkaka
Ryazhenka adalowa m'zakudya za anthu m'zaka za zana la 17. Popita nthawi, kutchuka kwake kunatsika pang'ono, chifukwa cha kuchuluka kwa mitundu ya mkaka yomwe yasankhidwa. Koma ndi anthu ochepa okha omwe amadziwa kuti mkaka wophika wopanda pake umapangidwa kuchokera mkaka wophika ndi kuwonda mu uvuni womwe umakhala ndi kutentha mpaka 95 C.
Chifukwa chakuchuluka kwa madzi owonjezera, mkaka uwu umakhala ndi mavitamini komanso michere yambiri yamtengo wapatali. Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda "okoma", chifukwa sangathe kuyamwa mokwanira michere yomwe yalowa mthupi.
Ryazhenka ndi antioxidant wachilengedwe yemwe amalimbana ndi kupezeka kwa poizoni m'thupi. Mwa anthu wamba, nthawi zambiri amatchedwa "wothandizira wa hangover."
Ryazhenka ili ndi:
- calcium
- phosphorous;
- magnesium
- chitsulo
- beta carotene;
- lactic acid;
- Mavitamini a B;
- Vitamini C
- Vitamini E
- vitamini PP.
Chifukwa chamtengo wapatali, mkaka wophika wopanda pake. Ndi kugwiritsa ntchito nthawi zonse, kumawonjezera kukana kwa thupi kumatenda komanso mabakiteriya osiyanasiyana, ndiye kuti, amalimbitsa chitetezo cha mthupi.
Asayansi apeza kuti mkaka wowotchera ndiwo njira yabwino yolepheretsa chitukuko cha atherosclerosis, mafupa, komanso matenda oopsa. Ndi kusapeza pafupipafupi m'matumbo am'mimba komanso dongosolo logaya chakudya, madokotala amalimbikitsa kumwa kapu yamkaka yamkaka iyi. The achire zotsatira zimatheka chifukwa cha kupezeka kwa lactic acid.
Zowonjezera za mkaka wowotchera:
- kumwa ngakhale gawo laling'ono la chakumwa (ma milliliters 100), munthu amachotsa njala kwa maola angapo;
- mutatha kudya "kulemera" kwam'mimba, ndiye kuti mumatha kumwa theka la kapu yophika ndipo pambuyo kanthawi kochepa kudzakhala mpumulo;
- imalimbitsa tsitsi, misomali ndi mafupa, komanso kukonza khungu.
Ryazhenka amathetsa ludzu, lomwe limakhala lofunika kwambiri masiku otentha. Inde, kudya kwambiri kwamadzimadzi kumatha kupangitsa kuti thupi lizitupa.
Momwe mungagwiritsire ntchito mkaka wowotchera
Mkaka wophika wopanda pake ungagwiritsidwe ntchito ngati chakudya chokwanira, mwachitsanzo, monga chakudya chosafunikira kapena chakudya chomaliza, kapena kuonjezera kukoma kwake ndi zipatso ndi zipatso zosiyanasiyana. Chakudya ichi chimatchedwa kuti smoothie.
Ndikofunikira kuti odwala matenda ashuga aziganiza kuti zipatso zochepa zomwe mumadula, zimatsitsa GI yawo. Ndiye kuti, index puree index izikhala yokwera kuposa chipatso chonsecho. Ngakhale chizindikirochi chimasiyana pang'ono.
Zomwe zimakhala ndi timadziti ndizosiyana kwambiri. Amaletsedwa kwathunthu kwa anthu omwe ali ndi mtundu uliwonse wa matenda ashuga. Kupatula apo, ndi mamililita 150 okha amadzimadzi omwe angayambitse kulumpha lakuthwa m'magazi a 4-5 mmol / l.
Mkaka wophika wophika ukhoza kuphatikizidwa ndi zipatso zotere, kuzikupukusa kudzera mu sume kapena kuwaza mu blender:
- apulo;
- peyala;
- Apurikoti
- pichesi;
- nectarine;
- maula;
- mitundu yonse ya zipatso zamalanje - mandimu, mandimu, lalanje, mandarin, mphesa.
Mwa zipatso, mutha kusankha zotsatirazi:
- jamu;
- Strawberry
- zipatso zamtchire;
- Blueberries
- Cherry
- chitumbuwa chokoma;
- rasipiberi;
- red currant;
- chovala chakuda.
Kulawa, sinamoni, cholowa m'malo mwa shuga, supuni ya tiyi ya uchi kapena nthambi za melissa zimawonjezeredwa ku smoothie. Ngati mkaka wophika wophika chakudya chamadzulo, ndiye kuti zizichitika pafupifupi maola awiri asanagone. Otsatirawa ndikuwonetsa mndandanda watsiku ndi tsiku ndikuphatikizidwa kwa ryazhenka muzakudya.
Zosankha zamasiku:
- pa kadzutsa koyamba, ndibwino kupatsa zipatso kuti glucose yemwe amalowa m'magazi amwezekedwe msanga chifukwa chazolimbitsa thupi. Magalamu 150 a sitiroberi ndi magalamu 100 a tchizi chokochacho adzakhala chakudya chabwino chokwanira.
- Chakudya cham'mawa chachiwiri chimakhala ndi mafuta ophikira pamadzi, ndi supuni ya tiyi wa uchi wa linden ndi ma walnuts ochepa.
- ndikofunikira kupaka mbale zingapo zodyera masana, imodzi mwa izo ndi madzi. Mwachitsanzo, supu yamasamba yokhala ndi chidutswa cha nkhuku yophika, chidutswa cha nsomba, bulwheat, saladi yamasamba ndi kagawo (20 magalamu) a mkate wa rye, tiyi wobiriwira.
- akamwe zoziziritsa kukhosi ndi chakudya chapakatikati chomwe chimayenera kukhala chochepa mwa zopatsa mphamvu. Mwachitsanzo, kapu ya khofi yokhala ndi kirimu mpaka mafuta 15%, kagawo ka mkate wa rye ndi tchizi cha tofu.
- pa chakudya choyamba, mutha kusuntha wodwalayo pokonza schnitzel ya anthu odwala matenda ashuga malinga ndi maphikidwe apadera, ndikutumizira masamba a nkhuku ndikuphatikizira mpunga wakuda, tiyi wakuda.
- Chakudya chomaliza chimakhala ndi mamililita 200 a ryazhenka.
Kuwongolera shuga kudzera muzakudya
Zakudya zosankhidwa bwino za anthu odwala matenda ashuga omwe ali ndi shuga omwe amadalira insulin omwe amatha kudwala shuga amatha kuchepetsa kuchuluka kwa shuga m'magazi ndikulepheretsa kuwonjezeka kwa zizindikiro ndi chiwopsezo cha zovuta ku matenda "okoma".
Kuphatikiza poti muyenera kupanga zakudya zamagulu ndi zakudya ndi zakumwa zozama komanso zopatsa mphamvu, musaiwale za malamulo omwe amadya okha.
M'pofunikanso kusungabe madzi, kumwa madzi osachepera malita awiri patsiku.
Malamulo oyambira azakudya pamaso pa matenda "okoma":
- idyani m'magawo ang'onoang'ono;
- kuchuluka kwa chakudya kumasiyana kangapo kasanu ndi kamodzi patsiku;
- muyenera kukonza zakudya zanu kuti zakudya monga mkaka wa tsiku ndi tsiku, masamba, zipatso, nyama kapena nsomba, zopangidwa mkaka wowawasa zizikhala patebulo;
- kudya nthawi zonse;
- ndizoletsedwa kumwa mowa, chifukwa zimaphwanya njira zina za kagayidwe kachakudya kamene kamayambitsa kukula kwa hypoglycemia;
- shuga, kuphika, maswiti, zakudya zamzitini, nyama yamafuta ndi nsomba, soseji, mafuta anyama komanso zakudya zingapo zomwe zili ndi GI yayikulu zimasiyidwa pachakudya;
- Zakudya ziyenera kukhala zonenepa zochepa, komanso mafuta ochepa;
- pafupifupi theka la zakudya za tsiku ndi tsiku ndi ndiwo zamasamba zatsopano, zophika kapena zophika.
Chakudya chosankhidwa bwino ndiye njira yopambana polimbana ndi shuga wambiri. Koma iyi sindiyo njira yokhayo yolimbikitsira kuchepetsa shuga m'magazi. Komanso ma endocrinologists padziko lonse lapansi amalimbikitsa kuti azichita masewera olimbitsa thupi tsiku lililonse.
Kanemayo munkhaniyi akukamba za zabwino za ryazhenka.
