Pozindikira matenda a shuga, ngakhale atakhala amtundu wanji, wodwalayo ayenera kusankha mosamala zakudya zamagulu onse ndikutsatira njira zawo zopatsirana kutentha. Ndikofunika kuti zakudya za odwala matenda ashuga zikuphatikiza masamba, zipatso, ndi nyama.
Zopangira mkaka ndi mkaka ziyenera kupezeka pagome la anthu odwala matenda ashuga tsiku lililonse. Tiyerekeze kuti kapu ya kefir kapena yogurt yopanda mafuta ingakhale chakudya chamadzulo chachiwiri.
Koma posankha zogulitsa, muyenera kuyang'ana pa chisonyezo cha glycemic index (GI), chomwe zakudya zilizonse zilipo. Zimatha kubweretsa kuchuluka kwa shuga m'magazi. Chifukwa chake, sizinthu zonse mkaka ndi mkaka wowawasa zomwe zimapindulitsa thupi la odwala matenda ashuga.
Zambiri zotchulidwa pansipa - ndizotheka kumwa yogurt yamafuta ochepa popanda shuga m'matenda a shuga, pazambiri zochuluka motani komanso ngati kuli koyenera, komanso lingaliro la GI ndi zofunikira zamafuta amkaka opsa.
GI yamkaka ndi mkaka
Chizindikiro cha digito GI chikuwonetsa mphamvu ya zinthu zomwe zimachitika pakulowa kwa glucose m'magazi itatha ntchito.
Mtundu wachiwiri wa matenda ashuga, komanso woyamba, chakudya chopanda vuto lililonse kukhala ndi GI ya 50 PIECES imaloledwa, kuyambira 50 PIECES mpaka 70 PIERESES, muthanso kuphatikiza zinthu zotere, koma zonse zomwe zili pamwamba pa 70 PIECES ndizoletsedwa.
Zinthu zambiri mkaka ndi mkaka wowawasa zili ndi GI yotsika, ndipo zimaloledwa kumadyedwa tsiku lililonse osaposa magalamu 400, makamaka maola awiri kapena atatu asanagone. Zogulitsa zomwe zili ndi GI mpaka 50 PISCES:
- Mkaka wonse;
- Mkaka wowonda;
- Mkaka wocheperako;
- Ryazhenka;
- Kefir;
- Chiwegi;
- Kirimu mpaka 10% mafuta;
- Tchizi chamafuta pang'ono;
- Tofu tchizi;
- Yogati yopanda mafuta.
Mapindu a yogati mu shuga mellitus sangawunikenso, chifukwa samangokhala othandizira magwiridwe am'mimba popanda kuchititsa kuchuluka kwa shuga m'magazi, komanso amachotsa poizoni ndi poizoni.
Yogati yopanga tokha ndi njira yabwino kwambiri yolepheretsa matenda a shuga a 2.
Ubwino wa yogati pa matenda ashuga
Yogurt ndi chida chomwe chathandizidwa ndi mabakiteriya "opindulitsa" lactobacili bulgaricus, komanso lactobacili thermophilus. Pochita oxidation, mabakiteriya amatulutsa michere yomwe imafunidwa ndi thupi la munthu. Choyamwa ngati mkaka chimatengedwa bwino kuposa mkaka ndi 70%.
Yogati yopanda mafuta imakhala ndi mavitamini B 12, B 3 ndi A, kuposa mkaka wonse. Thupi la odwala matenda ashuga amafunika mavitamini kuchokera ku gulu B kuti azitha kuyang'anira cholesterol komanso magwiridwe antchito amanjenje. Vitamini A imathandizira chitetezo chamthupi ku matenda ndi mabakiteriya osiyanasiyana, komanso imathandizira khungu.
ChiYogufi chili ndi:
- Mapuloteni;
- Calcium
- Mavitamini a B;
- Vitamini A
- Potaziyamu
- Mabakiteriya okhala ndi moyo.
Kumwa pafupipafupi kapu ya yogati patsiku, munthu wodwala matenda ashuga amapeza zabwino zotsatirazi:
- Chiwopsezo cha khansa ya m'matumbo chimachepa;
- Kukhazikika kwa thupi ku matenda osiyanasiyana kumakhala bwino;
- Ntchito ya hematopoietic dongosolo imakhala yofanana;
- Kukula kwamatenda amkazi ndi fungida fungus (candidiasis, thrush) ndi koletsedwa;
- Imaletsa kukula kwa mafupa;
- Normalization magazi;
- Ntchito ya m'mimba thirakiti imakhala yofanana.
Yogurt kwa matenda ashuga ndi chinthu chofunikira kwambiri, kuti mupindule kwambiri ndibwino kugwiritsa ntchito mbale ina, ndikuyigwiritsa ntchito ngati chakudya chachiwiri.
Momwe mungapangire yogati kunyumba
Chofunika kwambiri chimadziwika kuti yogati, chomwe chimaphikidwa kunyumba.
Kuti muchite izi, mungafunike kupezeka kwa wopanga yogati, kapena thermos, kapena wophika wambiri wokhala ndi maphikidwe ambiri ophika.
Ndikofunikira kuti kutentha nthawi yamkaka kusungidwe kumakhalabe pakati pa 36-37 C. Zomera zamkaka zitha kugulidwa mosavuta ku shopu iliyonse kapena malo ogulitsira ana.
Kuti mukonze yogati mudzafunika:
- Mkaka wokhala ndi mafuta okwanira mpaka 2.5% - lita imodzi;
- Zachikhalidwe chokhazikika, mwachitsanzo, VIVO - sachet imodzi, kapena mutha kugwiritsa ntchito yogulitsa ma bio-yogurt 125 ml.
Poyamba, mubweretseni mkaka ndikuwotha. Kuzizira kwa kutentha kwa 37 - 38 C. Phatikizani mu mbale ina yaying'ono mkaka ndi chikwama cha wowawasa. Ngati njira yachiwiri (yogurt yokonzedwa) itagwiritsidwa ntchito, ndiye kuti imalimbikitsidwa mpaka kupezeka kosasinthika kopezeka ndi zotupa.
Pambuyo kutsanulira chilichonse mu wopanga yogati ndikukhazikitsa boma la ora lotchulidwa mu malangizowo. Ngati thermos yagwiritsidwa ntchito, ndikofunikira kuthira osakaniza mkaka mwachangu, popeza ma thermos amangosunga kutentha komwe kulibe popanda kuwotcha yogati.
Mukatha kuphika, ikani yogati mufiriji kwa maola osachepera anayi, zitatha izi lidzakhala lokonzeka kwathunthu.
Malamulo ofunikira a shuga
Kuphatikiza pa zakudya zoyenera, gawo lofunikira limachitidwanso ndi masewera olimbitsa thupi omwe amayenera kuchitidwa tsiku ndi tsiku.
Kuchita masewera olimbitsa thupi moyenera kumayenera kukhala pafupifupi mphindi 45, lamuloli likugwira ntchito kwa matenda ashuga 2.
Koma ndi mtundu umodzi wa matenda musanayambe masewera olimbitsa thupi, ndibwino kukaonana ndi endocrinologist.
Ngati palibe nthawi yokwanira yochita masewera olimbitsa thupi, ndiye kuti njira ina ndikuyenda mu mpweya wabwino. Ambiri, odwala matenda ashuga amalimbikitsidwa kuchita masewera olimbitsa thupi:
- Kusambira
- Yoga
- Kuthamanga;
- Kuyenda
Mutha kukulitsa mnyumba machitidwe olimbitsa omwe angalimbitse magulu onse a minofu, potero amatulutsa magazi ndi kulimbitsa chitetezo cha mthupi.
Kuchita masewera olimbitsa thupi kumathandizira kuti magazi ayende bwino m'magazi ndikusokonekera kwake mwachangu.
Kupewera kwa matenda ashuga ndikofunikanso, komwe sikumangokhala ndi masewera olimbitsa thupi, komanso zakudya ndi njira yoyenera ya moyo wa munthu. Mwakutero, ndikupanga mtundu wachiwiri wa matenda ashuga, ndiye chakudya cholakwika chomwe chimalimbikitsa ngati matendawa, chifukwa ambiri odwala matenda ashuga ndi onenepa kwambiri.
Munthu, ngakhale atakhala ndi matendawa, ayenera kumanga chakudya chake kuti chizilamuliridwa ndi ndiwo zamasamba ndi zipatso (kupatula nthochi, mphesa, mphesa, mbatata), komanso zogulitsa mafuta ochepa a nyama.
Ndi matenda a shuga komanso kupewa, masamba ndi zipatso zotsatirazi amaloledwa:
- Kabichi yoyera;
- Kholifulawa;
- Broccoli
- Tomato
- Turnip;
- Zambiri;
- Anyezi;
- Garlic
- Tsabola wobiriwira, wofiyira komanso wokoma;
- Biringanya
- Maapulo
- Plums;
- Apricots
- Mitundu yamtundu uliwonse wa zipatso za malalanje - mandimu, ma tangerine, mphesa;
- Strawberry
- Ma rasipiberi;
- Amapichesi;
- Nectarine.
Pazinthu zachilengedwe zomwe zimakhala ndi ma calorie otsika komanso GI, izi ndizovomerezeka:
- Zakudya zamafuta ochepa opanda khungu (nkhuku, nkhuku, kalulu, ng'ombe);
- Mitundu yamafuta ochepa (nsomba, nsomba, pike);
- Mazira (osapitirira amodzi patsiku);
- Offal (ng'ombe ndi chiwindi nkhuku);
- Tchizi chamafuta pang'ono;
- Zinthu mkaka wowawasa - kefir, mkaka wowotchera, yogati, yogati;
- Mkaka wonse, skim, soya;
- Tofu Cheese.
Potsatira malamulo osavuta awa, wodwala matenda ashuga amatha kuwongolera kuchuluka kwa shuga m'magazi, ndipo munthu wathanzi amachepetsa kwambiri vuto la matenda ashuga a 2.
Mu kanema munkhaniyi, wazakudya amalankhula za phindu la yogati yopangira tokha.
