Nthawi zambiri, kukana insulini kumakhala ndi chizindikiro - kunenepa kwam'mimba, ndiko kuti, minofu ya adipose imapezeka pamimba. Kunenepa kwamtunduwu ndi kowopsa chifukwa mafuta amapezeka pazinthu zamkati ndipo zimayambitsa kuchepa kwa chidwi cha maselo kwa insulin yotulutsa.
Mutha kukhazikitsa insulin kukana poyesa mayeso ena. Mukatsimikizira matenda, muyenera kusinthira ku pulogalamu yapadera yazakudya. Iyenera kukhala ndi cholinga chochepetsera kunenepa komanso kupewa matenda ashuga amtundu wa 2.
Zakudya za kukana insulini zidzafotokozedwera pansipa, mndandanda woyeneranso udzaperekedwa, komanso malingaliro pazinthu zina zochepetsera kulemera kwa wodwalayo.
Chifukwa kudya
Kutsutsa kwa insulin ndi kuchepa kwa momwe maselo ndi minofu ya thupi zimapangira insulin, ngakhale zitapangidwa ndi thupi kapena kubayidwa. Ndikupezeka kuti pa glucose yemwe amalowa m'magazi, kapamba amapanga insulin, koma sazindikira maselo.
Zotsatira zake, shuga wamagazi amawuka ndipo kapamba amawona izi ngati kufunika kwa insulin yambiri ndikupanga kuwonjezera. Ndikunenedwa kuti kapamba imagwira ntchito kuvala.
Kukana kwa insulini kumabweretsa kunenepa kwambiri pamimba, pomwe munthu amakhala ndi nkhawa, kukhumudwa komanso kusakwiya. Mutha kudziwa za matendawa posanthula, njira zazikulu ndizomwe zikuonetsa cholesterol ndi glucose m'magazi. Dotolo amapanganso mbiri ya wodwalayo.
Zakudya za matendawa ndi njira yofunika kwambiri pochizira: patatha sabata limodzi pakudya, thanzi la wodwalayo limayenda bwino. Koma ngati simutsatira zakudya zoyenera, zotsatirazi ndizotheka:
- kukula kwa matenda a shuga a mtundu 2 (ufulu wa insulin);
- hyperglycemia;
- atherosulinosis;
- vuto la mtima;
- sitiroko.
Kukana kwa insulini kumapangitsa wodwala kuti azitsatira chithandizo chamankhwala moyo wake wonse, kuti apewe zotsatira zoyipa za thupi.
Zoyambira kudya zamankhwala
Ndi matendawa, zakudya zamafuta ochepa zimasonyezedwa, zomwe zimathetsa njala. Zakudya zopatsa thanzi, nthawi zisanu mpaka zisanu ndi imodzi patsiku, kuchuluka kwa madzimadzi amadzi kuchokera ku malita awiri kapena kupitilira.
Nthawi yomweyo, chakudya chamafuta chimakhala chovuta kuphwanya, mwachitsanzo, makeke ochokera ku ufa wa rye, mbewu monga chimanga, masamba ndi zipatso. Zopaka zoletsedwa za ufa, maswiti, shuga, zipatso zingapo, masamba ndi nyama.
Kutentha kwamoto pazinthu sikumayambira kukazinga ndi kupatsirana ndi kuwonjezera kwa mafuta ambiri azamasamba, chifukwa cha zomwe zili mkati mwa kalori. Pazonse, zakudya zamafuta onse siziyenera kuperekedwa kuchakudya.
Zakudya izi zimaletsa zinthu izi:
- nyama ndi nsomba zamitundu yamafuta;
- mpunga
- semolina;
- maswiti, chokoleti ndi shuga;
- kuphika ndi ufa wa ufa wa tirigu;
- zipatso zamasamba;
- mbatata
- kusuta nyama;
- wowawasa zonona;
- batala.
Zakudya za wodwalayo ziyenera kupangidwa kokha kuchokera ku zinthu zomwe zimakhala ndi index yotsika ya glycemic (GI).
Glycemic Product Index
Lingaliro la GI limatanthawuza chidziwitso chaz digito cha kuchuluka kwa kuwonongeka kwa chakudya chamagulu pambuyo pake pakudya. Kutsitsa mndandanda, kumateteza wodwala. Chifukwa chake, zakudya zomwe zimakhala ndi insulin kukana kwa menyu zimapangidwa kuchokera ku zakudya zomwe zili ndi GI yotsika, ndipo pokhapokha ndizovomerezeka zomwe zimaloledwa kusinthanitsa ndi zakudya zomwe zili ndi mtengo wapakati.
Njira zochizira kutentha sizikhudza kwambiri kuchuluka kwa GI. Koma pankhaniyi pali zochepa zingapo. Mwachitsanzo, masamba monga kaloti. Mwanjira yake yatsopano, ndizovomerezeka chifukwa chotsutsa insulini, chifukwa GI ndi mayunitsi 35, koma ikaphika, ndizoletsedwa, popeza index ili pamtengo wokwera.
Kusankhidwa kwa zipatso za matendawa ndikwakukulu ndipo samaloledwa kupitilira 200 magalamu patsiku. Ndizoletsedwa kuphika timadziti ta zipatso, chifukwa GI yawo imatha kudzutsira shuga m'magazi, mpaka 4 mmol / l pakatha mphindi khumi atangomwa kapu ya madzi. Zonsezi zimachitika chifukwa cha "kutayika" kwa utsi, womwe umayendetsa magazi m'thupi.
Cholozera chimagawika m'magulu atatu:
- mpaka 50 PIECES - otsika;
- 50 - 70 PIECES - sing'anga;
- zoposa 70 PIECES - okwera.
Palinso zinthu zomwe zilibe GI. Ndipo apa funso limakhala nthawi zambiri kwa odwala - ndizotheka kuphatikiza chakudya chotere mu zakudya. Yankho lomveka bwino ndi lakuti ayi. Nthawi zambiri, zakudya izi zimakhala ndi zopatsa mphamvu zambiri, zomwe zimapangitsa kuti zisakhale zovomerezeka muzakudya za wodwala.
Palinso mndandanda wazinthu zomwe zili ndi GI yotsika, koma zopatsa mphamvu zambiri, izi zimaphatikizapo:
- anapiye;
- mbewu za mpendadzuwa;
- mtedza.
Mukamalemba mndandanda wazakudya, muyenera kudziwa kaye zomwe zili ndi GI ndi zomwe zili mkati mwa kalori.
Zinthu Zololedwa
Masamba, zipatso, mbewu monga chimanga ndi nyama zizipezeka tsiku lililonse patebulo. Pogwiritsa ntchito ndikukonzekera zinthu zina, ndikofunikira kutsatira malamulo angapo.
Chifukwa chake, ndibwino kudya zipatso m'mawa. Popeza glucose omwe amalandila nawo m'magazi amatha kulowa mkati mwa zinthu zolimbitsa thupi za munthu, zomwe zimachitika theka loyamba la tsiku.
Zakudya zoyambirira zimakonzedwa pa msuzi kapena msuzi wachiwiri wopanda mafuta. Msuzi wachiwiri umakonzedwa motere: pambuyo poyambira nyama yoyamba, madzi amathiridwa ndikuwatsanulira, ndipo msuzi wazakudya zoyambirira umapezedwa. Ngakhale zili choncho, madokotala amakonda msuzi wamasamba, momwe nyama imawonjezeredwa yokonzeka.
Zololedwa nyama ndi nsomba ndi index yotsika:
- nkhuku;
- nyama yamphongo;
- nyama yankhuku;
- nyama ya kalulu;
- zinziri;
- nkhuku ndi chiwindi cha ng'ombe;
- lilime la ng'ombe;
- nsomba;
- Pike
- Pollock
Nsomba ziyenera kupezeka kawiri kawiri pa menyu. Kugwiritsa ntchito caviar ndi mkaka sikuphatikizidwa.
Kwa nyama ndi nsomba, masamba ndi masamba onse amaloledwa monga mbale yam'mbali. Yotsirizirayi ndikofunikira kuphika m'madzi okha osati kusakaniza ndi batala. Njira ina ikakhala mafuta a masamba. Kuchokera ku chimanga chololedwa:
- zitsamba;
- barele wa ngale;
- mpunga (bulauni);
- balere wogulira;
- durum tirigu pasitala (osapitirira kawiri pa sabata).
Mazira amaloledwa ndi zakudya zosaposa imodzi patsiku, ngakhale kuchuluka kwa mapuloteni amatha kuchuluka, GI yawo ndi zero. Yolk ili ndi chisonyezero cha magawo 50 ndipo ili ndi cholesterol yambiri.
Pafupifupi mafuta onse amkaka ndi mkaka wowawasa ali ndi GI yotsika, kupatula mafuta omwe amapezeka. Chakudya choterocho chimatha kukhala chakudya chamadzulo chokwanira. Malonda awa ndi omwe amaloledwa:
- lonse mkaka ndi skim;
- kirimu 10%;
- kefir;
- yogati yopanda utoto;
- mkaka wophika wophika;
- yogati;
- tchizi tchizi;
- tofu tchizi.
Masamba omwe ali ndi chakudya ichi amapanga theka la zakudya za tsiku ndi tsiku. Ma saladi ndi mbale zosavuta zakumbuyo zakonzedwa kuchokera kwa iwo. Mbatata ndi yoletsedwa chifukwa cha GI yapamwamba, pafupifupi mayunitsi 85. Ngati zikuwoneka kuti nthawi zina zimawonjezera mbatata ku maphunziro oyamba, ndiye kuti lamulo limodzi liyenera kuchitika. Tubers ifunika kudulidwa mu ma cubes ndikuwanyowetsedwa m'madzi ozizira. Izi zimathandizira pang'ono mbatata ya wowuma.
Zomera Zapansi Zapansi:
- squash;
- anyezi;
- adyo
- biringanya;
- Phwetekere
- nkhaka
- zukini;
- tsabola wobiriwira, wofiyira komanso wokoma;
- nandolo zatsopano ndi zouma;
- mitundu yonse ya kabichi - yoyera, yofiira, kolifulawa, broccoli.
Mutha kuwonjezera zonunkhira ndi zitsamba ku mbale, mwachitsanzo - parsley, katsabola, oregano, turmeric, basil ndi sipinachi.
Zipatso zambiri ndi zipatso zambiri zimakhala ndi GI yotsika. Amagwiritsidwa ntchito mwatsopano, monga masaladi, zodzaza zamaphikidwe a matenda ashuga komanso popanga maswiti osiyanasiyana opanda shuga.
Zipatso zovomerezeka ndi zipatso pakudya:
- currants ofiira ndi lakuda;
- Blueberries
- apulo, kaya ndi wokoma kapena wowawasa;
- Apurikoti
- nectarine;
- Strawberry
- rasipiberi;
- maula;
- peyala;
- zipatso zamtchire.
Pazinthu zonsezi, mutha kuphika zakudya zingapo zomwe zingathandize polimbana ndi insulin.
Menyu
Pansipa pali mndandanda wazitsanzo. Itha kumamatira, kapena kusinthidwa, malinga ndi zomwe amakonda wodwalayo. Mbale zonse zimaphikidwa kokha m'njira zovomerezeka - zopopera, mu microwave, zophikidwa mu uvuni, zophika ndi zophika.
Ndikwabwino kuchepetsa kuchuluka kwa mchere, chifukwa umathandizira kuti madzi asungidwe m'thupi kuposa kukhumudwitsa impso. Ndipo ziwalo zambiri zimalemedwa kale ndi matenda awa. Osapitirira muyeso - magalamu 10 patsiku.
Ndikofunikanso kukumbukira kumwa kwamadzi okwanira, pafupifupi malita awiri patsiku. Mutha kuwerengeranso chomwe chimakhala chimodzi - mamililita imodzi amadzi amamwa pa kalori imodzi yomwe amadya.
Ndi matendawa, madzi, tiyi ndi khofi amaloledwa ngati madzi. Koma ndi chiyani china chomwe chingasiyanitse zakumwa zakumwa? Rosehip imathandiza kwambiri matenda ashuga komanso insulin. Amaloledwa kumwa mpaka 300 ml patsiku.
Lolemba:
- chakudya cham'mawa - omeledte, khofi wakuda ndi zonona;
- nkhomaliro - saladi wa zipatso wokazinga yogati wosapsa, tiyi wobiriwira ndi tchizi tofu;
- nkhomaliro - msuzi wa buckwheat pa msuzi wamasamba, magawo awiri a mkate wa rye, chidutswa cha nkhuku chouma, kabichi yoyamwa ndi mpunga wamafuta, tiyi ya zitsamba;
- tiyi wamadzulo - kanyumba tchizi soufflé wokhala ndi zipatso zouma, tiyi wobiriwira;
- chakudya choyamba - kuphika pollock ndi masamba, khofi ndi zonona;
- chakudya chachiwiri ndi kapu ya ryazhenka.
Lachiwiri:
- kadzutsa - tchizi tchizi, khofi wobiriwira ndi zonona;
- nkhomaliro - masamba ophika, dzira yophika, tiyi wobiriwira;
- nkhomaliro - msuzi wamasamba, barele wokhala ndi bere la nkhuku yophika, kagawo ka mkate wa rye, tiyi wakuda;
- nkhomaliro masana - saladi wa zipatso;
- chakudya chamadzulo choyamba - masamba a nyama kuchokera ku mpunga wakuda ndi Turkey ndi msuzi wa phwetekere, khofi wobiriwira;
- chakudya chachiwiri ndi kapu ya yogati.
Lachitatu:
- kadzutsa woyamba - kefir, magalamu 150 a blueberries;
- kadzutsa wachiwiri - oatmeal ndi zipatso zouma (ma apricots owuma, prunes), ma cookie awiri a fructose, tiyi wobiriwira;
- nkhomaliro - msuzi wa barele, biringanya wothira phwetekere ndi anyezi ,ake yophika, khofi ndi kirimu;
- nkhomaliro masana - saladi wa masamba, chidutswa cha mkate wa rye;
- chakudya chamadzulo choyamba - chakudya chokhala ndi chiwindi, tiyi wobiriwira;
- chakudya chachiwiri - tchizi chamafuta ochepa, tiyi.
Lachinayi:
- kadzutsa woyamba - saladi wa zipatso, tiyi;
- chakudya cham'mawa chachiwiri - omelet yofinya ndi masamba, khofi wobiriwira;
- nkhomaliro - msuzi wamasamba, pilaf kuchokera ku mpunga wa bulauni ndi nkhuku, kagawo ka mkate wa rye, tiyi wobiriwira;
- tiyi wamasana - tofu tchizi, tiyi;
- chakudya chamadzulo choyamba - masamba osawotcha, cutlet yovuta, tiyi wobiriwira;
- chakudya chachiwiri ndi kapu ya yogati.
Lachisanu:
- kadzutsa woyamba - curd soufflé, tiyi;
- kadzutsa wachiwiri - saladi wa ku Yerusalemu artichoke, kaloti ndi tofu, kagawo ka mkate wa rye, msuzi wa rosehip;
- nkhomaliro - msuzi wamabele, nsomba zokhala ndi barele, khofi wobiriwira ndi zonona;
- chakudya chamasana chikuphatikiza Yerusalemu artichoke saladi wa anthu odwala matenda ashuga ngati Yerusalemu artichoke, kaloti, mazira, okole mafuta;
- woyamba chakudya - dzira yophika, kabichi stewed mu msuzi wa phwetekere, kagawo ka mkate wa rye, tiyi;
- chakudya chachiwiri ndi kapu ya kefir.
Loweruka:
- kadzutsa woyamba - saladi wa zipatso, msuzi wa rosehip;
- chakudya cham'mawa chachiwiri - omeledte, masamba saladi, tiyi wobiriwira;
- nkhomaliro - msuzi wa buckwheat, patty ya chiwindi ndi mpunga wa bulauni, kagawo ka mkate wa rye, tiyi;
- tiyi wamadzulo - tchizi yopanda mafuta, khofi wobiriwira;
- chakudya choyamba - pollock yophika pamtsamiro wamasamba, kagawo ka mkate wa rye, tiyi wobiriwira;
- chakudya chachiwiri ndi kapu ya ryazhenka.
Lamlungu:
- kadzutsa woyamba - chidutswa cha mkate wa rye ndi tchizi tchizi, khofi wobiriwira ndi zonona;
- kadzutsa wachiwiri - saladi wa masamba, dzira lophika;
- nkhomaliro - msuzi wa mtola, lilime yophika ng'ombe ndi chakudya chambiri, kagawo ka mkate wa rye, msuzi wa rosehip;
- tiyi wamasana - tchizi chamafuta ochepa otsika ndi zipatso zouma, tiyi;
- chakudya chamadzulo choyamba - nyama yokhala ndi msuzi wa phwetekere, khofi wobiriwira ndi kirimu;
- chakudya chachiwiri ndi kapu ya yogati.
Mu kanema munkhaniyi, mutu wa zakudya za kukana insulini ukupitilizidwa.
