Ndi matenda amtundu wa 2 shuga, odwala ambiri akudabwa momwe angachepetse thupi komanso nthawi yomweyo amawongolera shuga. Nthawi zambiri, kunenepa kwambiri kumayambitsa matenda "okoma".
Pali zakudya zapadera za matenda amitundu iwiri omwe ali ndi kunenepa kwambiri, zomwe zingakuthandizeni kuchepetsa thupi. Zowona, njirayi ndi yayitali, koma mapaundi owonjezera samabweza, ngati mungapitirize kutsatira mfundo za zakudya zoyenera.
Zakudya za matenda ashuga a 2 komanso kunenepa kwambiri zidzafotokozedwa mwatsatanetsatane pansipa, mndandanda woyenera wa masiku asanu ndi awiri umaperekedwa, mndandanda wazomwe siziloledwa komanso zomwe zingadyedwe ndi odwala onenepa kwambiri zimaperekedwa.
Mfundo zoyambirira za zakudya
Ndikofunikira kuti wodwala matenda ashuga azikhala wathanzi pamlingo wamba. Izi sizimangothandiza kulimbana ndi matenda amtundu wa 2, komanso zimachepetsa katundu pazinthu zambiri zolimbitsa thupi.
Zakudyazo zimakonzedwa ndi chakudya chokhazikika, popanda kudya kwambiri komanso kufa ndi njala. Mukamakakamiza wodwala kuti afe ndi njala, ndiye kuti izi zitha kuyambitsa zisokonezo. Ndiye kuti, wodwala matenda ashuga atakhala ndi chidwi chosalephera kudya zakudya "zoletsedwa".
Ndikofunika kukonza chakudya kuti chizikhala nthawi zonse. Izi zimathandizira kutulutsa kwam'mimba thirakiti ndi kupangika kwachilengedwe kwa insulin.
Malamulo oyambira pazakudya izi onenepa kwambiri omwe ali ndi matenda ashuga amatha kusiyanitsidwa:
- idyani pafupipafupi, m'malo ochepa;
- pewani njala ndi kudya kwambiri;
- kuchuluka kwa kalori tsiku lililonse mpaka 2000 kcal;
- zakudya zoyenera;
- kumwa pafupifupi malita awiri amadzimadzi patsiku;
- Zakudya zonse ziyenera kukhala zotsika glycemic index (GI).
Ndikofunikanso kuphika mbale pokhapokha m'njira zina zomwe sizikukondweretsa zopatsa mphamvu komanso kusunga zakudya zopatsa thanzi.
Njira zochizira kutentha:
- kwa okwatirana;
- chithupsa;
- pa grill;
- mu microwave;
- mu kuphika pang'onopang'ono;
- simmer m'madzi owaza pamadzi, ndi mafuta ochepa.
Lamulo lofunika kwambiri kwa odwala matenda ashuga ndi kusankha zakudya zokhala ndi chisonyezo chotsika cha glycemic.
Glycemic Product Index
Chizindikirochi chikuwonetsera kuthamanga komwe zakudya zimakhudzira kuchuluka kwa shuga m'magazi pambuyo pothira. Kutsikira kalozera, kumathandizira kuti chakudya chamafuta chizikhala ndi thupi.
Kwa odwala matenda ashuga amtundu wa 2, chakudya chimapangidwa ndi zakudya zamafuta ochepa. Nthawi zambiri, chakudya chotere chimakhala ndi zochepa zama calorie. Koma monga momwe ziliri ndi lamulo lirilonse, pali zosiyana. Mwachitsanzo, mtedza umakhala ndi index yotsika, koma ndizapamwamba kwambiri.
Pali chakudya chomwe chilibe GI iliyonse, chifukwa chilibe mafuta - awa ndi mafuta anyama komanso masamba. Koma ndi kugwiritsa ntchito kwawo muyenera kukhala osamala kwambiri, chifukwa muzinthu zotere pamakhala kuchuluka kowopsa kwa cholesterol.
GI imagawidwa m'magulu atatu:
- 0 - 50 PIECES - otsika;
- 50 - 69 PIECES - wapakatikati;
- Mayunitsi 70 ndi pamwambapa - okwezeka.
Zakudya ndi zakumwa zomwe zili ndi GI yayitali zimatha kuyambitsa shuga m'magazi patangotha mphindi khumi atatha kuzigwiritsa ntchito.
Muyenera kudziwa kuti ndizoletsedwa kupanga madzi kuchokera ku zipatso ndi zipatso, ngakhale omwe ali ndi index yotsika. Ndi chithandizo chamtunduwu, amataya CHIKWANGWANI, chomwe chimapangitsa kuti shuga agwirizane kulowa m'magazi.
Zakudya zomwe zili ndi GI yovomerezeka imaloledwa kudya ndi matenda a shuga kangapo pa sabata, kupatula ngati izi.
Momwe mungakwaniritsire zotsatira zabwino
Kuti muwone manambala omwe akufuna pa sikelo, muyenera kutsatira malamulo onse azakudya izi, omwe amafotokozedwa pamwambapa, tsiku ndi tsiku. Izi ndi zinthu zokhala ndi GI yotsika komanso zochepa zama kalori, zakudya zolondola komanso zomveka, komanso masewera olimbitsa thupi ochepa tsiku lililonse.
Anthu odwala matenda ashuga amawona kuchepa pang'ono pang'ono, ndiye kuti, mkati mwa mwezi amataya pafupifupi ma kilogalamu awiri. Ndemanga za zakudya izi zikuwonetsa kuti kunenepa kwambiri sikunabwerenso, malinga ndi zakudya zoyenera. Komanso, odwala amazindikira kuti shuga yawo yamagazi ndi cholesterol yabwerera mwakale, kuthamanga kwa magazi ndi kugunda kwa mtima kumachepa.
Ndi maphunziro akuthupi omwe amafulumizitsa njira yochepetsera thupi komanso, kuwonjezera pamenepo, amakwaniritsa bwino shuga. Makalasi ayenera kuchitika tsiku lililonse, kuwapatsa osachepera mphindi 40. Chachikulu sikuti kudzichulukitsa thupi, pang'onopang'ono kukulira katundu.
Masewera omwe ali ndi matenda a shuga amalimbitsa chitetezo cha mthupi, amathandizira kuchepetsa zovuta zambiri kuchokera ku matenda "okoma".
Kwa anthu omwe ali ndi mafuta onenepa kwambiri omwe ali ndi shuga wodziimira payekha, masewera otsatirawa amaloledwa:
- Kuyenda kwa Nordic
- Kuyenda
- kuthamanga;
- kuyendetsa njinga
- kusambira
- kulimba
- kusambira.
Kuphatikiza apo, zinsinsi zingapo zidzaululidwa pansipa, momwe mungakwaniritsire ndikukhalitsa ndi njala kwa nthawi yayitali mothandizidwa ndi zokhwasula-bwino.
Mitundu yamtundu uliwonse imatha kupatsa chidwi. Chachikulu ndichakuti gawo silidutsa 50 g. Muli mapuloteni omwe amakamwa ndi thupi bwino kwambiri kuposa mapuloteni amanyama. Chifukwa chake, munthu kwa nthawi yayitali amakhutitsa njala pomwe akumva kuthamanga kwa mphamvu.
Zakudya zama calorie ochepa komanso nthawi yomweyo zimakhala zofunikira kukhala tchizi. 80 kcal yokha pa magalamu 100 a mkaka uwu. Kuti musiyanitse kukoma kwa kanyumba tchizi ndikosavuta - muyenera kuwonjezera mtedza kapena zipatso zouma.
Zipatso zouma zotsalazo zimaloledwa:
- ma apricots owuma;
- prunes
- nkhuyu.
Koma zipatso zouma sizingadyedwe zochuluka. Mlingo watsiku ndi tsiku uzikhala 50 g.
Zakudya za tsiku ndi tsiku
Zakudya zomwe tafotokozazi pansipa za mtundu wachiwiri wa shuga ndi matenda onenepa kwambiri zimalimbikitsidwa tsiku lililonse. Menyuyi imatha kusinthidwa potengera zomwe munthu amakonda za anthu odwala matenda ashuga.
Ndikofunika kudziwa kuti ndibwino kuphika mbale popanda kuwonjezera zonunkhira ndi masamba otentha (adyo, tsabola), chifukwa amatha kuwonjezera chilimbikitso, chomwe sichabwino kwambiri polimbana ndi kunenepa kwambiri.
Porridge imagwiritsidwa ntchito pakudya kamodzi patsiku, makamaka m'mawa. Chakudya chomaliza chiyenera kukhala chosavuta komanso osachepera maola angapo asanagone. Supu imakonzedwa kokha pamadzi, masamba amasankhidwa ngati zosakaniza, ndipo njere sizikugwiritsidwa ntchito.
Patsiku loyamba la chakudya cham'mawa, oatmeal pamadzi ndi apulo imodzi yamtundu uliwonse amathandizidwa. Musaganize kuti apulo wokoma amakhala ndi glucose ochulukirapo komanso zowonjezera kalori. Kutsekemera kwa apulo kumatsimikiziridwa kokha ndi kuchuluka kwa organic acid mmenemo.
Pa nkhomaliro, mutha kuphika msuzi wa broccoli, chifukwa chachiwiri - mbale zamasamba ndi nkhuku. Mwachitsanzo, nkhuku ya chifuwa cha nkhuku. Pazakudya, amaloledwa kudya magalamu 150 a tchizi chamafuta ocheperako komanso ma apricots ochepa. Chakudya chamadzulo chimakhala bowa wophika ndi pollock yophika. Ngati madzulo kuli kumverera kwanjala, ndiye muyenera kumwa kapu ya kefir yamafuta ochepa.
Tsiku lachiwiri:
- kadzutsa - chakudya chotsekemera, bere la nkhuku yophika, saladi wamasamba;
- nkhomaliro - msuzi wamasamba, squid wophika, kabichi wokongoletsedwa ndi bowa, tiyi;
- akamwe zoziziritsa kukhosi - dzira lophika, masamba saladi;
- chakudya chamadzulo - masamba ophika, Turkey wowotcha, tiyi;
- chakudya chamadzulo - 100 magalamu a tchizi chokoleti, apulosi wowotcha.
Tsiku lachitatu:
- kadzutsa - nsomba zoyera zophika, barele wa pearl, nkhaka wowuma;
- nkhomaliro - msuzi wamasamba, cutlet ya nthunzi, nyemba za katsitsumzukwa, tiyi;
- akamwe zoziziritsa kukhosi - maapulo awiri ophika, magalamu 100 a tchizi wopanda mafuta;
- chakudya chamadzulo - omelet kuchokera dzira limodzi ndi ndiwo zamasamba, kagawo ka mkate wa rye, tiyi;
- chakudya chamadzulo - ma millilitita 150 a kefir wopanda mafuta.
Tsiku lachinayi:
- kadzutsa - magalamu 150 a zipatso kapena zipatso, mamililita 150 a mkaka wopanda mavu, kagawo ka mkate wa rye;
- nkhomaliro - msuzi wa bowa, buckwheat yophika, bere la nkhuku yonyowa, nsomba zam'madzi, tiyi;
- akamwe zoziziritsa kukhosi - tiyi, kagawo ka mkate wa rye ndi tchizi tofu;
- chakudya chamadzulo - mbale zilizonse zamasamba, squid yophika, tiyi;
- chakudya chamadzulo - magalamu 150 a tchizi wopanda mafuta.
Zakudya patsiku lachisanu la zakudya zitha kukhala ndi mapuloteni ambiri. Zakudya zoterezi zimathandizira kuwotcha kwamafuta amthupi. Izi zimachitika chifukwa cha kusakwanira kwa chakudya chamafuta, ndikuzichotsa, thupi limawotcha mafuta.
Tsiku lachisanu (protein):
- chakudya cham'mawa - omelet kuchokera dzira limodzi ndi mkaka wa skim, squid, tiyi;
- nkhomaliro - msuzi wa broccoli, bere la nkhuku yonyowa, nkhaka yatsopano ndi saladi wa anyezi, tiyi;
- akamwe zoziziritsa kukhosi - magalamu 150 a tchizi chopanda mafuta;
- chakudya chamadzulo - pollock yonyongedwa, dzira lophika, nsomba zam'madzi, tiyi;
- chakudya chamadzulo - ma millilitita 150 a tchizi wopanda mafuta.
Tsiku lachisanu ndi chimodzi:
- kadzutsa - maapulo awiri ophika, magalamu 150 a kanyumba tchizi, tiyi;
- nkhomaliro - msuzi wa masamba, msuzi wa tirigu wa durum, chiwindi cha nkhuku yotentha, saladi yamasamba, tiyi;
- akamwe zoziziritsa kukhosi - dzira lophika, masamba saladi;
- chakudya chamadzulo - pike ndi masamba, tiyi;
- chakudya chamadzulo - 100 magalamu a tchizi tchizi, ochepa zipatso zouma.
Tsiku lachisanu ndi chiwiri:
- kadzutsa - oatmeal pamadzi, 100 magalamu a zipatso, tiyi;
- nkhomaliro - msuzi wamasamba, buckwheat, lilime la ng'ombe yophika, bowa wokutidwa, tiyi;
- akamwe zoziziritsa kukhosi - magalamu 150 a kanyumba tchizi, 50 magalamu a mtedza;
- chakudya chamadzulo chidzapangidwa ndi mbale zamasamba zamtundu wa 2 odwala ashuga komanso mawere owiritsa nkhuku, tiyi;
- chakudya chamadzulo - tchizi tofu, 50 magalamu a zipatso zouma, tiyi.
Ngati mukufuna kuchepetsa kunenepa komanso kuthana ndi kunenepa kwambiri, mutha kugwiritsa ntchito monga mndandanda pamwambapa kwa sabata ndikulongosola mwatsatanetsatane tsikulo.
Lamulo lofunikira kuti mukwaniritse zotsatira zokhazikika ndikuti limodzi mwa masiku asanu ndi awiri liyenera kukhala ndi mapuloteni.
Maphikidwe othandiza
Pansipa pali mbale zomwe mungathe kudya ngakhale patsiku la mapuloteni. Zosakaniza zonse zimakhala ndi GI yotsika komanso zopatsa mphamvu zopatsa mphamvu.
Saladi yam'nyanja imakonzedwa mwachangu, pomwe nthawi yomweyo imakwaniritsa njala kwa nthawi yayitali. Muyenera kuwiritsa squid imodzi ndikudula mzere, kenako kudula mazira owiritsa, anyezi ndi nkhaka yatsopano. Saladi yanyengo ndi tchizi chosawoneka bwino kapena tchizi chotakasuka wopanda mafuta. Saladiyo yakonzeka.
Soseji zankhuku zothandiza zimatha kupangidwa kuchokera ku mawere a nkhuku, omwe amaloledwa ngakhale pa tebulo la ana.
Zotsatira zotsatirazi zidzafunika:
- fillet ya nkhuku - 200 magalamu;
- zovala ziwiri za adyo;
- skim mkaka - 70 mamililita.
- tsabola wakuda, mchere kulawa.
Ikani zinthu zonse mu blender ndikumenya mpaka yosalala. Kenako, dulani filimu yowumirayo kukhala timakona, ndikugulitsa minced nyama wogawana pakati ndikugudubuza masoseji. Mangani m'mbali mwamphamvu.
Wiritsani mashopu opangidwa ndi nyumba m'madzi otentha. Nthawi zambiri mumatha kuwuma ndikuphika ngati pakufunika.
Popeza timadziti ndi zakudya zamafuta ndizoletsedwa mu shuga, mutha kuchiza munthu wowonda pokhazikitsa kupendekera kwa matendawa a matenda a shuga. Muyenera kuwaza masamba amitundu imodzi, mutha kung'amba tating'onoting'ono. Pambuyo kutsanulira tsambalo ndi mamililita 200 a madzi otentha ndikuloleza kuyimilira pansi pa chivindikiro kwa mphindi zingapo. Quoction yotere imawonjezera chitetezo chokwanira komanso kuchepetsa magazi.
Kanemayo munkhaniyi akukamba zakufunika kwa kuthana ndi matenda a shuga.
