Nthawi zambiri, ndimatenda a shuga a mtundu wachiwiri, anthu amakhala onenepa kwambiri, zomwe zimaphatikizira matenda "okoma". Koma pali zosiyasiyana pomwe odwala satenga mafuta, koma m'malo mwake, ngakhale atakhala ndi zakudya zoyenera amachepetsa thupi.
Izi zimayambitsidwa ndi kuphwanya kwa kagayidwe kachakudya mthupi chifukwa chakuchita bwino kwa endocrine system. Zimapezeka kuti glucose sangathe kumizidwa kwathunthu, ndipo thupi limatenga mphamvu osati kokha kuchokera ku minofu yamafuta, komanso ku minofu minofu.
Ngati tinyalanyaza kuchepa msanga, ndiye kuti wodwalayo sapatula kukula kwa dystrophy. Chifukwa chake, ndikofunikira kuti muchepetse vutoli pakapita nthawi ndikukula msanga ndi matenda a shuga a mitundu yoyamba ndi yachiwiri.
Pansipa, tikambirana momwe tingachiritsire matenda ashuga, fotokozani za kadyedwe kamene kamapangitsa kuti munthu azikhala wonenepa komanso kuti azichulukitsa kuchuluka kwa shuga m'magazi, komanso kupereka zakudya zoyenera.
Malangizo onse
Ndikofunikira kuti odwala matenda ashuga azitha kulemera molondola, ndiye kuti, osati chifukwa cha chakudya chofulumira chamafuta ndi mafuta omwe amakhala ndi cholesterol yoyipa. Adakhala pansi kuti anyalanyaze malingaliro awa, ndiye kuti chiopsezo chokhala ndi hyperglycemia ndi zotupa zam'mimba siziphatikizidwa.
Zakudya za anthu akuluakulu odwala matenda ashuga ziyenera kukhala zoyenera ndipo zimakhala ndi zinthu zonse zomwe zimachokera ku nyama komanso masamba. Zakudya zokhala ndi zovuta zopatsa mphamvu ndizofunikira pachakudya chilichonse, osati chakudya chamasana kapena chakudya chamadzulo, monga momwe mankhwala a shuga amathandizira kudya. Ndikofunikanso kudya pafupipafupi, m'magawo ang'onoang'ono. Madzi okwanira amakhala osachepera malita awiri patsiku.
Ndikofunika kwambiri kugwiritsa ntchito magalamu 50 a mtedza tsiku lililonse chifukwa cha vuto lochepera. Muli mapuloteni omwe ali pafupi ndi thupi. Kuphatikiza apo, mankhwalawa ali ndi zopatsa mphamvu zambiri komanso ali ndi index yotsika ya glycemic (GI).
Kuchokera pamwambapa, munthu amatha kusiyanitsa zakudya zopangira mafuta kuti munthu akhale ndi thupi lolemera:
- chakudya osachepera kasanu patsiku;
- kuchuluka kwa chakudya chopatsa mphamvu chamafuta omwe amagwiritsidwa ntchito m'magawo onse;
- tsiku lililonse kudya 50 magalamu a mtedza;
- kamodzi pa sabata amaloledwa kudya nsomba zamafuta mu mawonekedwe owiritsa kapena otentha - tuna, mackerel kapena trout;
- kudya nthawi zonse;
- Zakudya zonse ziyenera kukhala ndi GI yotsika, kuti asayambitse kulumpha m'magazi a shuga;
- ngakhale pakalibe kudya, musadumphe chakudya.
Ndondomekozi zikuthandizani kuti muyambe kulemera m'mitundu 1 komanso matenda ashuga 2.
Payokha, muyenera kulabadira za GI ndikuwona momwe mungasankhire zinthu zomwe wodwala amadya.
Glycemic Product Index
Chimodzi mwazinthu zopambana pazakudya ndizosankhidwa bwino. Endocrinologists amapanga dongosolo lazakudya labwinobwino lomwe lili pagome la zinthu zopangidwa ndi GI.
Chizindikirochi chikuwonetsa kuwonjezeka kwa shuga wamagazi atatha kudya chinthu china. Odwala ayenera kusankha zakudya zomwe zili ndi GI yotsika, ndipo chakudya chomwe chili ndi mtengo wovomerezeka nthawi zina chimakhala chovomerezeka.
Pali zinthu zingapo zomwe zili ndi GI ya zero, koma izi sizitanthauza kuti aloledwa patebulopo. Chilichonse chimafotokozedwa mophweka - chakudyachi chiribe chakudya, koma chimadzaza ndi mafuta m'thupi. Zomwe zili zowopsa kwambiri kwa matenda ashuga, chifukwa zimaputa mapangidwe a cholesterol plaques. Zotsatira zake, zombozo zimatsekeka.
GI imagawidwa m'magulu atatu:
- 0 - 50 PIECES - chizindikiro chotsika;
- 50 - 69 mayunitsi - pafupifupi;
- Mayunitsi 70 ndi pamwambapa ndi chizindikiro chachikulu.
Zogulitsa zomwe zimakhala ndi index zoposa 70 PESCES zimatha kuwonjezera shuga m'magazi.
Ndi chakudya chotani chopatsa chidwi
Mfundozi zafotokozedwa pamwambapa momwe mungalemere kulemera kwa matenda a shuga a 2 komanso mtundu 1 wa shuga. Tsopano muyenera kudziwa mtundu wa chakudya chomwe mungakonde nacho ndi momwe mungakonzekere bwino chakudya chanu.
Chifukwa chake, zamasamba ndizomwe zimapangidwa kwambiri kwa odwala matenda ashuga, omwe amapanga theka la zakudya za tsiku ndi tsiku. Kusankha kwawo ndikwakukulu, komwe kumakupatsani mwayi wopanga mbale zomwe zimakoma ngati mbale za munthu wathanzi.
Ma saladi, msuzi, mbale zovuta ndi casseroles amakonzedwa kuchokera masamba. "Omwe amathandizira" kunenepa kwambiri ndi miyendo, pomwe amakhala ndi GI yotsika. Tsiku lililonse ndikofunika kuphika mbale kuchokera ku mphodza, nandolo, anapiye kapena nyemba.
Muthanso kudya masamba awa:
- anyezi;
- kabichi yamtundu uliwonse - Brussels zikumera, broccoli, kolifulawa, kabichi yoyera ndi yofiira;
- biringanya;
- squash;
- Phwetekere
- radish;
- radish;
- nkhaka
- zukini;
- belu tsabola.
Kuti muchepetse kulakalaka, mutha kudya tsabola wowawa ndi adyo. Komanso amadyera saloledwa - parsley, katsabola, adyo wamtchire, basil, sipinachi ndi letesi.
Kugwiritsa ntchito zipatso ndi zipatso za shuga ndizochepa, mpaka magalamu 200 patsiku. Nthawi yomweyo, ndibwino kuti mudye nawo chakudya cham'mawa. Kupatula apo, shuga omwe amalandila m'magazi amapangidwa ndi zinthu zolimbitsa thupi.
Zipatso zatsopano zimakhala ndi mavitamini ndi michere yambiri yothandiza. Koma mutha kuphika zakudya zamtundu uliwonse popanda shuga kuchokera kwa iwo. Mwachitsanzo, odzola, marmalade, zipatso zotsekemera kapena kupanikizana.
Zipatso ndi zipatso zomwe zimayimira 50 PESCES:
- chitumbuwa chokoma;
- Cherry
- Apurikoti
- pichesi;
- nectarine;
- peyala;
- Persimmon;
- currants akuda ndi ofiira;
- sitiroberi ndi zitsamba;
- maapulo amitundu yonse.
Odwala ambiri amakhulupirira molakwika kuti chipatsochi chimakoma kwambiri. Izi siziri choncho, ndi michere yokha yomwe ili momwemo imapatsa zipatso acid, koma shuga.
Mbale zimatipatsa mphamvu. Amapereka kumverera kwachisoni kwa nthawi yayitali. Mbale zimaphatikizidwa ndi sopo ndipo zimakonzedwa ndi mbale zam'mbali. Muthanso kuwonjezera zipatso zouma (ma apricots owuma, ma prunes ndi nkhuyu) ku chimanga, ndiye mumapeza chakudya cham'mawa chokwanira.
Maphala ena ali ndi GI yapamwamba, chifukwa chake muyenera kusankha mankhwalawa muzakudya zanu mosamala. Palinso zosiyana. Mwachitsanzo, phala ya chimanga. GI yake ndi yokwera, koma madokotala amalimbikitsa kuti phula lotere liziphatikizidwanso mumenyu kamodzi masabata angapo.
Mwa njira, makulidwe a phala, okuluza mndandanda wake, kotero ndibwino kuphika chimanga chowoneka bwino, ndikuwonjezera chidutswa cha batala. Thupi likakhazikika, chotsani mafuta m'zakudya.
Mbewu zotsatirazi ndizololedwa:
- zitsamba;
- barele wa ngale;
- mpunga wa bulauni;
- balere wogulira;
- tirigu
Amaloledwa kudya osaposa dzira limodzi patsiku, chifukwa yolk imakhala ndi cholesterol yoyipa yambiri.
Popeza kudya zakudya zopatsa thanzi ku shuga kumayendera limodzi ndi kudya kwamagulu osokoneza bongo, ndikofunikira kuphatikiza zakudya zingapo ndi mkate. Iyenera kukonzedwa kuchokera ku mitundu ina ya ufa, ndiwo:
- rye
- zitsamba;
- nsalu;
- oatmeal.
Kwa mchere, kuphika ndi uchi wopanda shuga ndikuloledwa koma osapitirira 50 magalamu patsiku.
Nyama, nsomba ndi nsomba zam'madzi ndizofunikira kwambiri pakudya mapuloteni. Izi zimayenera kudyedwa tsiku lililonse. Muyenera kusankha mitundu ya nyama ndi nsomba zochepa, ndikuchotsa zotsalira zamafuta ndi zikopa.
Zakudya za nyama, nsomba ndi nsomba zam'madzi:
- nyama yankhuku;
- nkhuku;
- nyama ya kalulu;
- zinziri;
- chiwindi cha nkhuku;
- pollock;
- Pike
- nsomba;
- Zakudya zam'nyanja zilizonse - nyamayi, nkhanu, shrimp, mussels ndi octopus.
Nthawi zina, mutha kudzichitira nokha lilime la ng'ombe yowiritsa kapena chiwindi cha ng'ombe.
Mkaka ndi mkaka wopanda mkaka muli calcium. Amatha kuchita ngati chakudya chachiwiri, osadzaza chakudya chambiri komanso popanda kudumpha m'magazi a shuga.
Zinthu zamkaka wowawasa zomwe zimapangidwa kuchokera mkaka wa mbuzi, monga tan kapena ayran, zimathandizira kulemera.
Menyu
Pansipa pali mndandanda womwe umayang'ana momwe mungalemere shuga 2. Mukamalemba zakudyazi, mndandanda wazinthu za GI udawerengedwa.
Zakudya zimatha kusinthidwa kutengera zomwe munthu amakonda pakukonda kwake.
Tsiku loyamba:
- kadzutsa woyamba - magalamu 150 a zipatso, kapu ya ayran;
- kadzutsa wachiwiri - oatmeal ndi zipatso zouma, tiyi, kagawo ka mkate wa rye;
- nkhomaliro - msuzi wamasamba, phala la tirigu, chiwindi cha nkhuku mu gravy, khofi ndi kirimu 15% mafuta;
- chakudya chamadzulo masana - odzola pa oatmeal, kagawo ka mkate wa rye;
- chakudya chamadzulo choyamba - mpunga wakuda, nsomba, tiyi;
- Chakudya chachiwiri ndichakudya chamtundu wina.
Tsiku lachiwiri:
- kadzutsa woyamba - tchizi tchizi, magalamu 150 a zipatso;
- kadzutsa wachiwiri - omelet ndi masamba, kagawo ka mkate wa rye, khofi ndi kirimu;
- nkhomaliro - msuzi wa buckwheat, pea puree, chifuwa cha nkhuku yofewa, saladi wa masamba, tiyi;
- chakudya chamasana chimakhala ndi tchizi popanda shuga ndi tiyi wobiriwira;
- chakudya chamadzulo choyamba - kabichi wopatsidwa ndi bowa, lilime la ng'ombe yophika, tiyi;
- chakudya chachiwiri - kapu ya kefir, 50 magalamu a mtedza.
Kanema yemwe ali munkhaniyi akuwonetsa njira ya pie ya matenda ashuga.
