Kupatsa thanzi matenda a shuga a 2 ndiye njira yoyamba yomwe imalepheretsa matendawa kukhala mtundu wodalira insulin. Zogulitsa zonse zimasankhidwa ndi index yotsika ya glycemic (GI) - uwu ndiye maziko a chithandizo chamankhwala. Kuphatikiza apo, malamulo azakudya sayenera kunyalanyazidwa.
Kusamalidwa kwapadera kuyenera kuchitidwa posankha tirigu, ambiri omwe amaletsedwa kwa odwala matenda ashuga. Porridge iyenera kukhalapo mukudya kwa tsiku ndi tsiku kwa wodwala, monga mbale yodyera mbali imodzi kapena yophika chakudya pokhapokha.
Odwala ambiri akudabwa - kodi ndizotheka kudya mapira ndi mapira a shuga a 2? Yankho losagwirizana ndi inde, popeza, kuwonjezera pa GI yachilendo, limakhutitsa thupi ndi mavitamini ndi michere yofunika, komanso ili ndi katundu wa lipotropic.
Pansipa tiwona lingaliro la GI, phindu la chimanga, maphikidwe pakukonzekera mapira mu mkaka ndi madzi, komanso malingaliro onse azakudya za anthu odwala matenda ashuga.
Mndandanda wamatumbo a glycemic
Lingaliro la GI limatanthawuza kufunikira kwamphamvu kwa kukopa kwa glucose komwe kumalandiridwa m'mwazi kuchokera pakumwa chinthu china. Kutsikira chizisonyezo, ochepa magawo mkate mu chakudya. Zina mwa zinthuzo zilibe ngakhale GI, mwachitsanzo, mafuta anyama. Koma izi sizitanthauza kuti shuga akhoza kudyedwa zochuluka. M'malo mwake, chakudya choterocho chimakhala chovulaza.
Izi ndichifukwa choti zakudya zamafuta zimakhala ndi cholesterol yambiri komanso zopatsa mphamvu. Zonsezi zimakhala ndi vuto la mtima komanso zimapangitsa kunenepa kwambiri.
Zakudya za matenda ashuga zitha kupangidwa mwaokha, popanda kuthandizidwa ndi endocrinologist. Lamulo lalikulu ndikusankha zakudya zomwe zili ndi GI yotsika, ndipo pokhapokha muwonjezere zakudya zanu ndi chakudya ndi mtengo wocheperako.
GI ili ndi magulu atatu:
- mpaka 50 PIECES - otsika;
- 50 - 70 PIECES - sing'anga;
- kuchokera 70 mayunitsi ndi pamwamba - okwera.
Zakudya zomwe zili ndi GI yayitali ndizoletsedwa kwa odwala matenda ashuga amtundu uliwonse, chifukwa zimapangitsa kuti shuga azikhala ndi magazi komanso zimawonjezera chiopsezo cha hyperglycemia.
Mndandanda wololedwa wa chimanga uli ndi malire mu shuga. Mwachitsanzo, phala la tirigu mu shuga imakhala yovomerezeka m'zakudya za wodwalayo kamodzi kapena kawiri pa sabata, chifukwa ali ndi GI mkati mwa mtengo wamba.
Glycemic index ya mapira phala ndi 50 PESCES, koma mapira atsopano, omwe amalimbikitsidwa kuti athandizidwe ndi matenda ena a shuga, ndi 71 PIECES.
Pazakudya zanu za tsiku ndi tsiku, mumatha kudya porridge yamtunduwu ya shuga:
- zitsamba;
- barele wa ngale;
- mpunga (bulauni);
- balere wogulira;
- oatmeal.
Mpunga Woyera ndi woletsedwa, chifukwa GI yake ndi magulu 80. Njira ina ndiyo mpunga wa bulauni, womwe suwonongeka bwino ndipo umakhala ndi chizindikiro cha 50, zimatenga mphindi 40 mpaka 45 kuphika.
Ubwino wa mapira phala
Kwa nthawi yayitali amakhulupirira kuti mapira amtundu wokhala ndi matenda a shuga a 2 amatha kutsika magazi, ndipo kugwiritsa ntchito nthawi yayitali kumatha kuthetsa matendawa. Njira yodziwika bwino yamankhwala ili motere - ndikofunikira kudya supuni imodzi ya mapira yophwanyidwa kukhala boma la mapira m'mawa pamimba yopanda kanthu komanso nyundo mu kapu yamadzi. Njira ya chithandizo ndi mwezi umodzi.
Mapira a mapira amtundu wa 2 komanso mtundu wa matenda ashuga 1 ayenera kupezekanso mukudya. Muli mafuta ochulukitsa omwe amayeretsa thupi poizoni. Mulinso ma amino acids, omwe amagwiritsa ntchito ngati zomangamanga zama minofu ndi khungu la khungu.
Millet ndiyofunikira kwambiri kwa anthu omwe ali ndi vuto la kunenepa kwambiri, chifukwa imakhala ndi lipotropic, ndiye kuti imachotsa mafuta m'thupi ndikuletsa kupangika kwatsopano.
Kuphatikiza apo, mapira mapira ali ndi mavitamini ndi michere yambiri:
- Vitamini D
- mavitamini B1, B2, B5, B6;
- vitamini PP;
- Vitamini E
- retinol (vitamini A);
- carotene;
- fluorine;
- chitsulo
- silicon;
- phosphorous
Kuphatikiza pa odwala matenda a shuga, mapira amalimbikitsidwa kuti aphatikizidwe muzakudya za anthu omwe ali ndi matenda amtima, chifukwa cha kuchuluka kwa potaziyamu mmenemo.
Chifukwa cha retinol, mapira mapira ali ndi katundu wa antioxidant - amatsuka thupi la poizoni, maantibayotiki ndikumanga ma ayoni azitsulo zolemera.
Maphikidwe othandiza
Phula yamtondo imatha kukonzedwa m'madzi komanso mkaka, imaloledwa kuwonjezera dzungu pang'ono. Muyenera kusamala ndi masamba awa, chifukwa GI yake ndi 75 PIERES. Sizoletsedwa kuwonjezera batala ku porridge yophika chifukwa index yake yayitali.
Pofuna kuti phala ikhale yotsekemera, ndibwino kuti musankhe mapira achikasu osagula yambiri. Zonsezi zimafotokozedwa mophweka - ndi kusungidwa kwazitali pakuphika kumakhala ndi kukoma kowawa. Koma izi sizikhudza katundu wake wopindulitsa.
Porridge nthawi zonse imakonzedwa molingana ndi madzi amodzi kapena awiri. Ngati mungaganize zophika mbewu monga mkaka, ndibwino kuti mumwe mkaka umodzi wamamere ndi madzi ambiri. Ndizofunikira kudziwa kuti ngati mugwiritsa ntchito mkaka pamodzi ndi phala, chiopsezo chokweza milingo ya shuga ukuwonjezeka.
Chinsinsi choyamba ndi phala la tirigu ndi dzungu, zosakaniza zotsatirazi zidzafunika:
- mapira - 200 magalamu;
- madzi - 200 ml;
- mkaka - 200 ml;
- dzungu - 100 magalamu;
- lokoma - kulawa.
Choyamba muyenera kutsuka bwino mapira, mutha kuthira chimangacho ndi madzi ndikubweretsa, kenako ndikuponyera mu colander ndikutsuka pansi pamadzi. Mapira oyeretsedwa amathiridwa ndi madzi ndi mkaka, zotsekemera, mwachitsanzo, stevia, zimawonjezeredwa.
Bweretsani phala ndi chithupsa, ndiye chotsani chinsalacho ndi simmer kwa mphindi khumi. Sulutsani dzungu ndi kudula ma cubes mainchesi atatu, onjezerani ku mapira ndi kuphika kwa mphindi 10 pomwe chivindikiro chatsekedwa. Nthawi ndi nthawi, yambitsani cropyo kuti isatenthe kukhoma la poto.
Malinga ndi Chinsinsi chomwechi, mutha kuphika phala la tirigu, lomwe limalimbikitsidwa kwa shuga kamodzi kapena kawiri pa sabata.
Chinsinsi chachiwiri chimaphatikizapo kukonzekera kwa mapira a mapira mu uvuni. Zinthu zonse zomwe zimagwiritsidwa ntchito zimakhala ndi index ya glycemic ya mpaka 50 mayunitsi.
Zosakaniza
- apulo amodzi;
- peyala imodzi;
- zest theka la ndimu;
- 250 magalamu a mapira;
- 300 ml ya mkaka wa soya (skim ingagwiritsidwe ntchito);
- mchere pachitsulo cha mpeni;
- Supuni ziwiri za fructose.
Muzimutsuka mapira pansi pa madzi, kuthira mu mkaka, mchere ndi kuwonjezera fructose. Bweretsani chithupsa, ndiye kuti muzimitsa. Tulutsani apulo ndi peyalayo ndikudula m'magulu ang'onoang'ono, onjezani ndi mandimu a zimu ku phala, sakanizani bwino.
Ikani phala mu chidebe chosagwiritsa ntchito kutentha, chivundikirani ndi zojambulazo ndikukhazikika mu uvuni wokhala ndi preheated mpaka 180 ° C kwa mphindi makumi anayi.
Mapira ngati mapira ndi zipatso atha kugwiritsidwa ntchito pakudya cham'mawa, monga chakudya chokwanira.
Malangizo azakudya zopatsa thanzi
Zakudya zonse za anthu odwala matenda ashuga ziyenera kusankhidwa kutengera mtundu wa GI, mkate ndi ma calories. Zotsitsa izi, zimakhala zofunikira kwambiri pakudya kwa wodwala. Mutha kudzipangitsanso menyu nokha, kutengera zozama pamwambapa.
Zakudya za tsiku ndi tsiku ziyenera kukhala ndi masamba, zipatso ndi nyama.
Tisaiwale za kuchuluka kwa madzi akumwa, kuchuluka kochepa kwa malita awiri. Tiyi, khofi, msuzi wa phwetekere (mpaka 200 ml) ndi decoctions amaloledwa.
Simungathe kuwonjezera batala ku chakudya chifukwa cha GI yake yayikulu ndikugwiritsa ntchito mafuta osachepera pang'ono pophika zakudya. Ndikwabwino kuwaza chakudya mu poto wokutira wa Teflon, kapena kuwira m'madzi.
Kutsatira malamulowa posankha chakudya cha mtundu wachiwiri wa shuga kumatsimikizira wodwalayo kuchuluka kwa shuga. Zimamutetezanso kuti asatenge matendawo kukhala mtundu wodalira insulin.
Kuphatikiza pa menyu wopangidwa bwino, palinso mfundo za kadyedwe zomwe sizingalole kudumpha m'magazi. Mfundo zoyambira:
- chakudya chamagulu;
- Zakudya zisanu mpaka zisanu;
- kudya osachepera 2 maola asanagone;
- zipatso zimadyedwa m'mawa;
- Zakudya za tsiku ndi tsiku zimaphatikizapo masamba, zipatso, mbewu monga chimanga ndi nyama.
Kanemayo munkhaniyi akukamba za mapindu a mapira a shuga.
