Matenda a shuga ndi matenda opatsirana, chifukwa poyamba amapezeka nthawi zambiri. Chifukwa chake, sichimapezeka kawirikawiri kumayambiriro kwa chitukuko, chomwe chimasokoneza kwambiri njira yotsatira yamankhwala. Koma momwe mungadzitetezere ku matenda ashuga ndipo izi zitha kuchitika ndi cholowa chamtsogolo?
Kuwoneka kwa zizindikiro za matenda ashuga mwa munthu kumawonetsa kuti matendawo akupita patsogolo. Ndikofunika kudziwa kuti matenda ashuga si matenda obadwa nawo, komabe ali ndi chiyembekezo choti angadwale. Chifukwa chake, ngati m'modzi wa abale adadwala shuga wambiri, mwayi wa matenda am'banja ndiwambiri kuposa onse.
Komabe, madotolo akuti mwayi wodwala matenda ashuga umatha kukula ndikuchepa kutengera moyo wamunthu. Chifukwa chake, kuti mudziteteze ku ngozi ya matenda a hyperglycemia, ndikofunikira kutsatira malamulo opewera kutsatira kutsatira zakudya zapadera, kusiya zizolowezi zoipa, kusewera masewera komanso kuyeserera pafupipafupi.
Kuteteza Matenda a shuga
Osati anthu ambiri amadziwa kuti kuwonjezereka kwamafuta kumlingo waukulu sikumachitika chifukwa cha zopatsa mphamvu zamafuta omwe adagwiritsidwa ntchito, koma ndi otsika komanso kuvulaza kwawo. Chifukwa chake, kupewa matenda ashuga, chinthu choyamba muyenera kusintha kadyedwe.
Pachifukwa ichi, ndikofunikira kuchepetsa kuchepa kwa chakudya chambiri chomwe chimakhala ndi Glycemic Index yayikulu (kumawonetsa kuchuluka kwa chakudya cha m'magazi mu nthawi ya magazi ndi nthawi yomwe imatenga kusintha kwa glucose). Chifukwa chake, ndikofunikira kupatula pazakumwa za tsiku ndi tsiku zotsekemera za carbonated, shuga, uchi, maswiti, buns, mikate yoyera.
Ngati GI ndi yokwera, ndiye izi zikuwonetsa kukhathamira kwa chakudya, kotero chakudya chotere sichimaonedwa kuti ndi chothandiza. Ndili ndi GI yotsika, chakudya chimagwidwa m'makina pang'onopang'ono, ndipo glucose amalowa pang'onopang'ono mumtsinje wamagazi, ndiye kuti kapamba amakhala ndi nthawi yopanga insulini.
Koma sizotheka nthawi zonse kudya bwino. Mwachitsanzo, anthu ambiri zimawavuta kusiya maswiti. Pankhaniyi, ndibwino kugwiritsa ntchito zotsekemera (mwachitsanzo, stevia) ndi mipiringidzo ya chokoleti ndi maswiti ndibwino kuti muzindikire ndi marshmallows, marmalade, jelly ndi zakudya zina zowononga.
Zakudya zomanga thupi zophatikizika zomwe zimapangidwa pang'onopang'ono m'matumbo zimaphatikizapo ufa wopaka, chimanga chosiyanasiyana, masamba ena, chinangwa ndi zakudya zina zamafuta ambiri. Anthu ambiri amadziwa kuti masamba ndi zipatso zatsopano ndi malo osungirako mavitamini, mchere ndi chinsinsi cha chithunzi chokongola. Koma ndi chizolowezi chofuna kunenepa kwambiri komanso chiwopsezo cha matenda oopsa a hyperglycemia, nthochi, sitiroberi, apricots, mphesa, mbatata, mavwende, mavwende ndi kaloti zimafunikirabe kudyedwa pang'ono. Malamulo ena ofunika akuwonekeranso:
- Ndikwabwino kuphika zinthuzo mu uvuni kapena kuphika, ndipo mukaziphika ndiyofunika kugwiritsa ntchito mafuta azipamba zokha.
- Mafuta onse a nyama ayenera kusinthidwa ndi mafuta azamasamba.
- Tiyi yakuda iyenera kukondedwa kuposa tiyi wobiriwira, ndi khofi kuposa chicory.
- Zakudya zamagulu azakudya ziyenera kusankhidwa ndikuchotsa khungu ku nkhuku.
- Masana muyenera kukhala osachepera 5 zakudya zazing'onozing'ono zazakudya.
- Simuyenera kudya kuti kungosangalatsani.
- Simungathe kufa ndi njala, chifukwa izi zimatsogolera kuchepa kwamphamvu kwa ndende.
- Muyenera kudya pang'onopang'ono, kutafuna chakudya mosamala.
- Palibenso chifukwa chofunikira kudya zakudya zotsalazo ngati mukumva kukhuta.
- Simuyenera kupita kusitolo muli ndi njala.
Popewa kudya kwambiri, musanadye, muyenera kuganizira ngati kunalidi njala. Nthawi yomweyo, muyenera kuyesa pang'ono momwe mungathere kuyesa chakudya mukaphika.
Ndi vuto lofooka lanjala, muyenera choyamba kudya china chake chopatsa thanzi komanso chopatsa mphamvu. Itha kukhala apulo, nkhaka, kabichi kapena yamatcheri.
Kodi mungadziteteze bwanji ku matenda ashuga ndi zinthu?
Anthu ochepa amadziwa kuti nyemba, ma buluu, sipinachi, adyo, udzu winawake, anyezi ndi sauerkraut amathandizira kupanga insulin ndikuwongolera ntchito ya pancreatic.
Zakudya zoyenera kuti muchepetse kunenepa kwambiri komanso matenda ashuga
Chakudya cham'mawa chizikhala chokwanira komanso chokakamiza. Sutra amatha kudya oatmeal, yophika mu mkaka wa skim ndi sinamoni ndi maapulo, tchizi chamafuta ochepa, yogati kapena tchizi chanyumba. Muthanso kudya masamba obwera kuchokera ku ufa wa wholemeal ndikumwa chilichonse ndi tiyi kapena khofi.
Chakudya chamasana, nsomba kapena nyama (yophika, yophika) ndi phala, masamba kapena buledi wonse wa tirigu zingakhale zothandiza. Muthanso kudya msuzi wamasamba kapena saladi wokometsedwa ndi kirimu wowawasa (10%) kapena mafuta a masamba. Monga chakumwa, muyenera kusankha compote, chakumwa cha zipatso kapena msuzi wothira madzi.
Chakudya chamadzulo chimayenera kukhala maola awiri asanagone. Ndipo zopatsa mphamvu zake siziyenera kupitilira 20% ya kuchuluka tsiku lililonse. Zosankha zamadzulo:
- Kuchepetsa ndi tchizi wopanda mafuta;
- vinaigrette kapena mphodza wamasamba;
- 150-200 g wa buckwheat wokhala ndi kachidutswa kakang'ono ka nyama kapena nsomba;
- zipatso zouma ndi tiyi wobiriwira;
- masamba ndi mpunga wowiritsa.
Pakudya kwapakatikati, mumatha kudya masamba, zipatso, zipatso ndi yogurt yamafuta ochepa, kapu ya kefir kapena mkaka. Ndikofunika kuti mupeze muyeso, ndiye kuti, panthawi yomwe musadye maapulo awiri ndi 200 g ya chakudya chilichonse.
Komabe, zopatsa mphamvu za zakudya za tsiku ndi tsiku ziyenera kukhala zosachepera 1200-1500 kcal. Kupanda kutero, thupi sililandira kuchuluka kwa michere.
Ngati ndinu onenepa kwambiri, ndiye kuti muyenera kuchepetsa kugwiritsa ntchito zakudya zamafuta, chifukwa zakudya zama calorie ndizapamwamba kwambiri kuposa zomanga thupi kapena zomanga thupi. Komanso, amadziunjikira m'thupi pansi pa khungu. Chifukwa chake, muyenera kuchepetsa kugwiritsa ntchito mayonesi, mbewu, batala, nyama yamafuta, kuphatikiza mafuta anyama ndi mafuta anyama.
Tiyenera kukumbukira kuti kunenepa kwambiri ndi matenda a shuga nthawi zambiri zimakhala malingaliro awiri wolumikizana.
Njira zina zopewera
Pokhala ndi chiopsezo chowonjezereka cha kukhala ndi matenda ashuga, chinthu choyamba kuchita ndi kusiya mowa ndi ndudu. Kuphatikiza apo, zakumwa zoledzeretsa, kuphatikiza kuti ndizopatsa mphamvu kwambiri, zimayambitsa kudzikundikira kwa mafuta am'mimba.
Mkhalidwe wofunikira womwe umachepetsa kwambiri chiopsezo cha matenda ashuga ndi moyo wokangalika. Chifukwa chake, muyenera kusuntha ochulukirapo, mwachitsanzo, m'malo mokweza, kukwera masitepe ndikuyenda maulendo ataliatali.
Kodi mungadziteteze bwanji ku matenda a shuga kudzera mumasewera? Kuti muchepetse kulolera kwa glucose, muchepetse thupi ndikuchotsa mafuta a visceral, muyenera kuchita masewera olimbitsa thupi tsiku lililonse. Itha kukhala:
- kukwera njinga;
- Kuyenda mwachangu;
- Kukwera Mahatchi (osachepera 4 km);
- kusambira
- tenisi ndi zina.
Kuphatikiza apo, ndikofunikira kuyang'anira pafupipafupi kuchuluka kwa glycemia komanso kuyeza kuthamanga kwa magazi. Ndikofunikanso kuwunika mndandanda wamasamba a thupi, womwe umawerengedwa motere: misa mu kg imagawidwa m'milimita.
Ngati BMI yochepera 18.5, ndiye kuti pali vuto la matenda ashuga 1. Pamene chizindikirocho chikuyambira pa 18.5 mpaka 24.9, kulemera koteroko kumawoneka ngati koyenera. Chokwanira chitha kunenedwa ngati BMI ili 25-29.9, apamwamba awonetsa kunenepa kwambiri kwa oyamba (mpaka 34.9), achiwiri (mpaka 39.9) kapena digiri yachitatu (yoposa 40).
Kuphatikiza pa kuwongolera kunenepa, kupsinjika kuyenera kupewedwa nthawi zonse komanso kupuma kwambiri. Pachifukwa ichi, kamodzi pachaka ndikulangizidwa kupumula kumalo osungirako zaumoyo.
Ndikulimbikitsidwa kuvala zovala zopangidwa kuchokera ku nsalu zachilengedwe ndikusankha nsapato zapamwamba kwambiri zokhala ndi insoles ya orthopedic ndi chidendene chaching'ono.
Pofuna kupewa matenda ashuga, ndikofunikira kutenga mavitamini ndi michere:
- D - wopezeka m'mazira, mafuta amkaka, chiwindi ndi nsomba zamafuta;
- B - wopezeka mtedza, buledi, chiwindi, nyemba, dzira lamazira, chimanga, mkaka;
- C - ali m'chiuno cha rose, tsabola wokoma, radishes, gooseberries, udzu winawake wobiriwira ndi nandolo;
- zinc - tchizi, nkhuku, mbatata, masamba obiriwira, adyo, anyezi, zipatso za citrus, zipatso ndi mtedza ndizabwino mu kufufuza uku;
- Makungu - nsomba, nyama, chitumbuwa, kolifulawa, nyemba, beets, zipatso bowa, nkhuku ndi mazira a zinziri.
Popewa kukula kwa matenda ashuga, mutha kumwa ma decoctions ndi kulowetsedwa kuchokera ku mankhwala azachipatala omwe amachepetsa shuga. Zowonadi, poyerekeza ndi zopangidwa, sizimangokhala ndi shuga wochepa, komanso zimakhala ndi mphamvu yolimbitsa thupi lonse. Chifukwa chake, garcinia, sitiroberi zamtchire, zipatso za mzere, maulosi okalamba, mabulosi abulu, masamba a mtedza, muzu wa ginseng, elecampane ndi burdock lowers glucose.
Chifukwa chake, kuwonjezera pa kuchepetsa chiwopsezo cha matenda ashuga, kutsatira zonse zomwe tafotokozazi kumalimbitsa mtima. Kuphatikiza apo, kupewa kumathandizira kuti ubongo uziyenda bwino, kuchepetsa chiopsezo cha matenda opatsirana, kukhalabe ndi masomphenya komanso kulimbitsa chitetezo chathupi. Kodi zimachokera kuti komanso momwe mungadzitetezere ku matenda ashuga - muvidiyoyi.
