Kuzindikira matenda ashuga, mosasamala mtundu, kumafuna kuti wodwalayo azitsatira zakudya zapadera moyo wake wonse. Amapangidwa ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika.
Mfundo za kudya zakudya ndizofunikanso - chakudyacho chimagawika, kangapo patsiku, m'magawo ang'onoang'ono. Siloledwa kudya ndi kudya kwambiri - izi zimapangitsa kudumpha m'magazi a shuga. Mlingo wocheperako watsiku ndi tsiku udzakhala malita awiri.
Pansipa tikambirana lingaliro la glycemic index (GI), lopatsidwa mndandanda wazidziwitso za glycemic ndi mndandanda wazinthu zololedwa za matenda ashuga.
Glycemic Food Index
GI ndi chisonyezo cha digito cha zotsatira zamalonda azakudya pambuyo pake pakugwiritsa ntchito shuga. Zolemba zamagetsi zotsika ndizotsika mpaka 50 PESCES - chakudya choterocho chimakhala chotetezeka kwa matenda ashuga ndikupanga chakudya chachikulu.
Zakudya zina zimakhala ndi mayunitsi 0, koma sizitanthauza kuti zimaloledwa kudya. Chowonadi ndichakuti Zizindikiro zoterezi ndizachilengedwe mu zakudya zamafuta, mwachitsanzo, mafuta. Lili ndi cholesterol yambiri, komanso, zambiri zopatsa mphamvu. Izi zimaletsa kugwiritsidwa ntchito ndi odwala matenda ashuga.
Zakudya zokhala ndi index yotsika ya glycemic zimatha kuwonjezera mawonekedwe awo ndi chithandizo china cha kutentha ndi kusasinthasintha. Lamuloli likugwira ntchito pa kaloti, mu mawonekedwe ake osaphika, GI yake ndi 35 IU, ndipo yophika 85 IU.
Tebulo la odwala matenda ashuga omwe amagawika GI m'magulu:
- mpaka 50 PIECES - otsika;
- 50 -70 UNITS - pafupifupi;
- kuchokera 70 mayunitsi ndi pamwamba - okwera.
Zakudya za anthu odwala matenda ashuga zimayenera kukhala zogulitsa zokha zomwe zimakhala ndi GI yotsika, ndipo nthawi zina chakudya chokhala ndi cholozera chovomerezeka chimaloledwa muzakudya (zosaposa kawiri pa sabata).
Malonda omwe ali ndi GI yayitali amatha kupangitsa kuti matendawa asinthe kukhala mtundu wodwala matenda a shuga.
Zamkati Zotsika
Maphala amadzaza thupi la wodwala ndi mavitamini ambiri, michere ndi michere yambiri. Phula lililonse limakhala ndi zabwino zake. Buckwheat - imawonjezera hemoglobin, phala la chimanga lili ndi antioxidant katundu, ndikuchotsa zinthu zowola.
Maphika ophika azikhala pamadzi, kupatula kuwonjezera mafuta amasamba. Valaji ina yovala - masamba mafuta. Makulidwe a phalawo, amakweza mndandanda wake.
Kusankhidwa kwa mbewu monga chimanga kuyenera kufikiridwa mosamala, chifukwa ena ali ndi GI yopitilira 70 mayunitsi ndipo sakukhala ndi phindu lthupi la wodwalayo. M'malo mwake, mbewu zoterezi zimatha kupangitsa kuti munthu akhale ndi hyperglycemia.
Mbale omwe ali ndi GI yochepetsedwa:
- ngale balere - mayunitsi 22;
- mpunga wa bulauni (bulauni) - PISCES 50;
- buckwheat - 50 PISCES;
- balere wonenepa - mayunitsi 35;
- mapira - 50 PIERES (yokhala ndi mawonekedwe osakanikira a 60 PISCES).
Madokotala ambiri amaphatikiza phala ya chimanga pa mndandanda wazinthu zomwe zimaloledwa, koma osapitirira kamodzi pa sabata. Ili ndi mavitamini ndi michere yambiri, otsika-kalori, koma GI yake ndi mayunitsi 75. Chifukwa chake mukatha kudya phala ya chimanga, muyenera kulabadira shuga lanu. Ngati ichulukirapo, ndibwino kupatula zoterezo pamenyu.
Mkaka wotsika mkaka ndi mkaka wowawasa
Kusankha kwamkaka ndi mkaka wokhala ndi chisonyezo chotsika cha glycemic ndikwambiri. Ayeneranso kukhala pamndandanda wa anthu odwala matenda ashuga tsiku lililonse. Mwachitsanzo, kapu ya yogati kapena yogati imakhala chakudya chachiwiri chokwanira, chomwe chimakhala chosavuta kugaya komanso sichingapangitse shuga usiku. Chofunika kwambiri kwa matenda ashuga amtundu 1.
Ma curls amathanso kudyedwa osaphika, kapena mumatha kuphika mitundu yosiyanasiyana ya zipatso. Kuti muchite izi, tchizi tchizi, dzira ndi puree ya zipatso zimasakanizidwa ndikuwaphika mu microwave kwa mphindi khumi. Chophika chophika chimatha kukongoletsedwa ndi Spigs za mbewa.
Simuyenera kuopa kugwiritsa ntchito mazira mu Chinsinsi chomwe chatchulidwazi, chinthu chachikulu sichikupitilira chimodzi patsiku. Puloteni GI ndi 0 IU, yolk ili ndi index ya 50 IU ndipo ili ndi cholesterol yowonjezera. Ichi ndichifukwa chake odwala matenda ashuga samaposanso dzira limodzi patsiku.
Komanso, mkaka sugawanika kwa anthu odwala matenda ashuga. Ngakhale madotolo amalimbikitsa zinthu zopangidwa mkaka pamenyu, ndizopukusa kwambiri ndipo zimathandiza pogwira ntchito m'mimba.
Zinthu zamafuta ndi mkaka zokhala ndi chisonyezo chotsika cha glycemic:
- mkaka wonse;
- skim mkaka;
- mkaka wa soya;
- tchizi chamafuta ochepa;
- curd misa (popanda kuwonjezera zipatso);
- kirimu 10% mafuta;
- kefir;
- yogati;
- mkaka wophika wophika;
- yogati yopanda tanthauzo.
Zogulitsa zoterezi zimatha kudyedwa osati zatsopano zokha, komanso zophika zakudya zovuta - kuphika, soufflé ndi casseroles.
Nyama, nsomba ndi nsomba zam'nyanja
Nyama ndi nsomba zimakhala ndi mapuloteni ambiri omwe amapezeka mosavuta. Nyama ndi nsomba ziyenera kusankhidwa ndi mitundu yopanda mafuta, kuchotsa mafuta ndi khungu kwa iwo. Zakudya za nsomba zimakhalapo mukudya kwa sabata mpaka kasanu. Zakudya zamafuta zimaphika tsiku lililonse.
Ndizofunikira kudziwa kuti kugwiritsa ntchito nsomba caviar ndi mkaka ndizoletsedwa. Ali ndi katundu wina chiwindi ndi kapamba.
Anthu ambiri amavomereza kuti bere la nkhuku ndi nyama yabwino ya anthu odwala matenda ashuga, koma izi sizolakwika. Asayansi akunja atsimikizira kuti nyama yankhuku kuchokera ku hams ndiyothandiza komanso yotetezeka. Imalemekezedwa ndi chitsulo.
Mndandanda wazinthu zotsika za GI za nyama ndi zotuluka:
- nyama yankhuku;
- nyama yamphongo;
- nkhuku;
- nyama ya kalulu;
- zinziri;
- ng'ombe;
- chiwindi cha nkhuku;
- ng'ombe chiwindi;
- lilime la ng'ombe.
Osangokhala nyama zachiwiri zokha zomwe zimakonzedwa kuchokera ku nyama, komanso msuzi. Pankhaniyi, ndikofunikira kutsatira lamulo ili: mutatha kuwira nyama yoyamba, msuzi ukatsitsidwa, madzi atsopano amathiridwa ndikuyika kale, palimodzi ndi nyama, mbale yoyamba inakonzedwa.
Nsomba ndi nsomba zam'madzi ndizambiri mu phosphorous ndipo zimayimbidwa kuposa nyama. Ayenera kuwotchera ndi kuphika uvuni - ndiye kuti mavitamini ndi michere yambiri amasungidwa.
Nsomba ndi nsomba zam'nyanja zokhala ndi mndandanda wa mpaka ma 50 PISCES:
- pollock;
- hake;
- nsomba;
- Pike
- khodi;
- squid;
- Shirimp
- octopus;
- mussel.
Kuchokera ku nsomba zam'madzi mutha kupanga saladi zambiri za tchuthi zomwe zingasangalatse ngakhale gourmet ovomerezeka kwambiri.
Zipatso ndi zipatso zokhala ndi index mpaka 50 PESCES
Kusankhidwa kwa zipatso zokhala ndi index yotsika kumakhala kwakukulu, koma muyenera kusamala ndi kumwa kwawo. Chowonadi ndi chakuti, kugwiritsa ntchito zipatso pamaso pa mtundu woyamba ndi wachiwiri wa shuga ndi ochepa - osaposa magalamu 150 patsiku.
Sizoletsedwa kupanga timadziti kuchokera ku zipatso, ngakhale ndi GI yotsika. Zonsezi zimachitika chifukwa cha GI yawo yapamwamba. Az ndi chifukwa chakuti pakukonzekera ulusi "umatayika", womwe umagwira gawo lofanana popereka shuga kuchokera ku zipatso kupita ku magazi. Kugwiritsa ntchito kapu imodzi ngati chakumwa chotere kumatha kupangitsa kuti shuga azituluka ndi 4 mmol / l pakangotha mphindi khumi.
Pankhaniyi, chipatso sichiri choletsedwa kubweretsa kufanana kwa mbatata yosenda. Zakudya zamtunduwu zimadyedwa bwino kwambiri zosaphika kapena zipatso zamalonda zokometsera ndi kefir kapena yogurt yopanda mafuta. Konzani mbaleyo musanadye.
Zipatso Zotsika za GI ndi Zipatso:
- apulo;
- currants akuda ndi ofiira;
- Apurikoti
- peyala;
- maula;
- zipatso zamtchire;
- Strawberry
- rasipiberi;
- Blueberries
- jamu
Izi zokana ndi matenda ashuga zimadyedwa bwino pakudya m'mawa kamodzi kapena ziwiri, chifukwa cha kutuluka kwa glucose kosavuta.
Izi zimachitika chifukwa cha zolimbitsa thupi za munthu, zomwe zimagwera theka loyamba la tsiku.
GI masamba mpaka 50 mayunitsi
Kufunika kwa masamba sikungakhale kopambanitsa. Ayenera kukhala osachepera theka la zakudya za tsiku ndi tsiku za wodwala yemwe ali ndi matenda amtundu uliwonse. Zakudya zambiri zimakonzedwa kuchokera ku masamba - zovuta zam'mbali, saladi, casseroles, schnitzels ndi zina zambiri.
Njira yakuchiritsira kutentha sikukhudza kuwonjezeka kwa index. Ndipo kudya zipatso zamadzimadzi ndizoletsedwa, ndiye phwetekere m'malo mwake, ndikulimbikitsidwa mu 200 ml. Sangokhala kokha ndikuledzera, komanso yowonjezeredwa ku ndiwo zamasamba ndi nyama.
Pali kusiyanasiyana pang'ono kwa masamba. Loyamba ndi kaloti owiritsa. Ili ndi mndandanda wamayendedwe 85, koma mwa mawonekedwe ake osaphika, magawo 35 okha. Chifukwa chake mutha kuwonjezerera bwino pa saladi. Anthu ambiri amakonda kudya mbatata, makamaka m'maphunziro oyambira. Mndandanda wake wowiritsa ndi magawo 85. Ngati, komabe, akuganiza kuti akuwonjezera tuber imodzi ku mbale, ndiye kuti ndiyofunikira kuti ayambe kuyeretsa, kudula mu cubes ndikulowa m'madzi ozizira. Chifukwa chake ambiri okhuthala amasiya mbatata, yomwe imakhudza GI yapamwamba kwambiri.
Masamba Ochepa a GI:
- anyezi;
- adyo
- mitundu yonse ya kabichi - yoyera, yofiira, kolifulawa ndi broccoli;
- biringanya;
- zukini;
- squash;
- Phwetekere
- nkhaka
- tsabola wokoma ndi wowawa;
- nyemba ndi mphodza.
Kuchokera pamndandanda wambiri, mutha kukonza zakudya zamitundu yosiyanasiyana zomwe sizimayambitsa shuga m'magazi. Zakudya zosaphika zamasamba zokhazokha zimatha kukhala chakudya cham'mawa chokwanira. Ndipo ndiwo zamasamba ngati zili ndi nyama, ndiye kuti zizikhala chakudya choyenera komanso chabwino.
Makhalidwe abwino a mbale amaloledwa kuphatikiza amadyera:
- parsley;
- katsabola;
- oregano;
- Sipinachi
- letesi;
- leki;
- basil;
- arugula.
Type 2 shuga mellitus amamuuza wodwala kuti asamangosankha zopangidwa ndi GI yotsika, komanso kuti azitha kutentha kutentha. Sizoletsedwa mwachangu ndi chakudya chokhala ndi mafuta ambiri azamasamba.
Bowa, ngakhale siali ndiwo zamasamba, amaloledwanso mu shuga zamtundu uliwonse. Pafupifupi ma GIs onse ali ndi chizindikiro cha mayunitsi 35. Amagwiritsidwa ntchito mu saladi, ma stew, casseroles komanso monga zodzadza ndi ma pie a matenda ashuga.
Ndikofunika kuphika mphodza kuchokera masamba. Potere, wodwala matenda ashuga amatha kusintha zosakaniza malinga ndi zomwe amakonda. Mukamaphika, nthawi yophika masamba iliyonse iyenera kuganiziridwa. Mwachitsanzo, adyo amawonjezeredwa osachepera; sizitenga mphindi zopitilira ziwiri kuphika. Ili ndi chinyezi chochepa kwambiri ndipo ngati mungachipatsenso nthawi yomweyo ndi anyezi, ndiye kuti adyo amangokazinga.
Vitamini wa masamba a mtundu wa 2 odwala matenda ashuga akhoza kukhala okonzeka ndi masamba abwino komanso achisanu. Ndi kuzizira koyenera, masamba kwenikweni sataya mavitamini awo.
Mu kanema munkhaniyi, maphikidwe angapo ochokera ku zakudya zotsika-GI amaperekedwa.
