Pamaso pa matenda a shuga a mtundu woyamba komanso wachiwiri, wodwalayo ayenera kutsatira malamulo angapo moyo wake wonse. Chofunika kwambiri ndi zakudya zosankhidwa bwino.
Mankhwala othandizira odwala matenda amtundu wa 2 amakhala ngati chithandizo chachikulu chomwe chimawongolera kudya mafuta ambiri. Ndi mtundu wodwala wa shuga omwe amadalira insulin, zakudya izi zimalepheretsa kuchuluka kwa jakisoni wa insulin.
Anthu odwala matenda ashuga ayenera kudziwa kangati patsiku lomwe muyenera kudya, magawo angati komanso zakudya ziti ophika. Zonsezi zikufotokozedwa pansipa, komanso mndandanda wazakudya zovomerezeka ndi mbale zimaperekedwa, komanso chofunikira monga index ya glycemic. Kuchokera pakuwerengera kumeneku, mndandanda woyenerana sabata womwe udzajambulidwa, womwe ungagwiritsidwe ntchito ngati mankhwala ochizira.
Mlozera wa Glycemic
Glycemic index (GI) ndi chisonyezo cha digito cha momwe chakudya chikuyendera m'magazi. Malinga ndi izi, mndandanda wazinthu zololedwa zidapangidwa. Ndi kwa iye kuti endocrinologist amapanga zakudya.
GI imakhudzidwa ndi momwe chakudya chimapangidwira mukaphika. Muyeneranso kudziwa kuti ngati zinthu zovomerezeka zikabweretsedwa ku puree, GI yawo imawonjezeka. Kupanga timadziti kuchokera ku zipatso zomwe zimaloledwa ndi zakudya kumatsutsana, chifukwa ndi njira yothandizira, fiber kuchokera ku zipatso imatha, yomwe imayambitsa kuthamanga kwa magazi kulowa m'magazi.
Kodi glycemic index imagawidwa bwanji, ndipo imawerengedwa kuti ndioyenera:
- Mpaka 50 mayunitsi - gawo lalikulu la zakudya za tsiku ndi tsiku;
- Mpaka 70 mayunitsi - nthawi zina angaphatikizidwe pazosankha za odwala matenda ashuga;
- Kuyambira 70 mayunitsi ndi pamwambapa - oletsedwa.
Zakudya zina zilibe index ya glycemic konse, makamaka zakudya zamafuta ngati mafuta a masamba, nkhumba, etc. Koma izi sizitanthauza kuti amaloledwa mu shuga. Chakudya choterocho chimakhala ndi cholesterol yambiri, yomwe imawononga thupi la wodwalayo.
Pofuna kuwonjezera index ya GI, zakudya zonse zimaloledwa kuti zidyedwe motere:
- Masamba atsopano ndi zipatso;
- Zakudya zowiritsa;
- Wotopa;
- Zokhutira;
- Yophika mu microwave;
- Wowotedwa mbali mbale ndi nyama mbale, pogwiritsa ntchito mafuta ochepa;
- Mu multicooker mode "stewing" ndi "kuphika".
Kutengera ndi mfundo za kadyedwe kameneka, wodwala matenda ashuga amapanga yekha mankhwala othandiza kuti adye.
Zovomerezeka Zogulitsa Zakudya Zakudya
Monga tanena kale, zakudya zonse zimasankhidwa molingana ndi index ya glycemic. Mfundo zamankhwala othandizira odwala matenda ashuga zimaphatikizapo zomwe wodwala amadya, zomwe zimalemeretsedwa ndi mavitamini ndi michere.
Pazinthu izi, masamba, zipatso, ndi zinthu zanyama ziyenera kupezeka muzakudya za tsiku ndi tsiku. Musaiwale za kuchuluka kwa madzimadzi, kuchuluka kwa tsiku ndi tsiku pafupifupi malita awiri. Mwambiri, mutha kuwerengetsa kuchuluka kwa madzimadzi molingana ndi zopatsa mphamvu, 1 ml ya madzimadzi pa calorie iliyonse.
Masamba ayenera kukhala chakudya chachikulu kwambiri, kwa omwe ali ndi matenda ashuga okhala ndi index yotsika ya glycemic, masamba awa amaloledwa:
- Tomato
- Biringanya
- Anyezi;
- Garlic
- Broccoli
- Kabichi yoyera;
- Makina
- Nandolo zouma zowuma ndi zachikasu;
- Bowa;
- Nyemba
- Tsabola wobiriwira ndi wofiira;
- Tsabola wokoma;
- Zambiri;
- Turnip;
- Leek.
Kuphatikiza apo, mutha kupanga saladi ndi kuwonjezera kwa parsley, sipinachi ndi katsabola. Zakudya zophatikizika zovuta zimakonzedwanso kuchokera kumasamba.
Zipatso zimakhala ndi mavitamini ambiri ndipo kupezeka kwake muzakudya ndizovomerezeka, koma musaiwale kuti kudya kwawo kuyenera kukhala gawo loyamba la tsiku. Chifukwa chake, mwa zipatso zotsatirazi ndizololedwa, ndi index ya glycemic ya mpaka 50 PISCES:
- Jamu;
- Plum;
- Cheramu maula;
- Amapichesi;
- Maapulo
- Mapeyala
- Persimmon;
- Ma rasipiberi;
- Strawberry
- Sitiroberi zamtchire;
- Zipatso zamtundu uliwonse wa lalanje - mandimu, malalanje, ma tangerine;
- Makangaza;
- Blueberries
- Blackcurrant;
- Red currant;
- Apricots
Kusankhidwa kwa mbewu monga chimanga kuyenera kuonedwa mozama, popeza ambiri a iwo ali ndi chisonyezo chachikulu cha glycemic. Mwachitsanzo, oatmeal amaletsedwa, chifukwa GI yawo ndi mayunitsi 75, koma oatmeal, nthaka mpaka foda, amaloledwa kupanga phala.
Mbewu zonse zaphika pamadzi popanda kuphatikiza batala. Otsatirawa aloledwa:
- Mpunga wakuda (bulauni);
- Buckwheat;
- Perlovka;
- Barele akulira;
- Mpunga wa mpunga (ndiwo chinangwa, osati phala);
- Chimanga phala.
Wokondedwa woyera mpunga pansi pa choletsedwa kwambiri, popeza GI yake ndi 75 magawo. Njira ina yabwino ndi mpunga wa bulauni, yemwe ali ndi GI ya mayunitsi 50, amatenga nthawi yayitali kuti aphike, koma sayenera kunyoza.
Semolina ndi phala la tirigu ndizosafunikanso pagome la anthu odwala matenda ashuga, chifukwa mawonekedwe awo a glycemic amasintha mosiyanasiyana ndi pazofunikira kwambiri.
Zakudya zokhala ndi calcium yambiri zimayenera kuphatikizidwa mu mankhwala azakudya, izi zimaphatikizapo mkaka ndi mkaka wowawasa. Kwenikweni, onse ali ndi index yotsika ya glycemic, kupatula mafuta ndi okoma - kirimu wowawasa, yogurt ya zipatso, ma curd opera.
Kuchokera mkaka ndi mkaka wokaka mkaka amaloledwa:
- Yogurt yamafuta ochepa;
- Kefir;
- Ryazhenka;
- Tchizi tchizi;
- Kirimu mpaka 10% mafuta;
- Mkaka wonse;
- Mkaka wocheperako;
- Mkaka wowonda;
- Tofu Cheese.
Zakudya zamafuta ndi nsomba zamtundu wa 2 shuga ndizomwe zimayambitsa mapuloteni ogaya, ndipo ndizofunikira patebulo. Otsatirawa amaloledwa kuchokera ku nyama ndi nsomba, ndi mafuta okhaokha ndi khungu lomwe liyenera kuchotsedwa pazinthu zotere.
Zoyenera ndi:
- Chikuku
- Turkey
- Ng'ombe;
- Nyama ya Kalulu;
- Ng'ombe ya chiwindi;
- Chiwindi cha nkhuku
- Pike
- Pollock;
- Hake.
Kugwiritsa ntchito dzira tsiku lililonse, osapitirira tsiku limodzi.
Malamulo a chithandizo chamankhwala
Kusankha zinthu zoyenera ndikuziphika ndi chiyambi chabe cha mankhwala. Amatanthauzanso malamulo ena owonjezera kudya.
Tiyenera kudziwa kuti zakudya za anthu odwala matenda ashuga ziyenera kukhala zazing'ono, zigawo zake ndizochepa. Kuchulukitsa kwa chakudya kuyambira kasanu mpaka kasanu ndi kamodzi patsiku, makamaka pakadali pafupipafupi. Chakudya chomaliza chimayenera kukhala pafupifupi maola awiri kapena atatu musanagone.
Zipatso ndi makeke apadera a matenda ashuga ayenera kudyedwa kadzutsa kapena koyamba m'mawa. Zonsezi zimafotokozedwa chifukwa chakuti glucose yemwe amalowa m'magazi amatha kulowa mosavuta ngati wodwalayo akuyenda.
Ndi mankhwala othandizira, mutha kuphika maswiti oterowo, ndikusintha shuga ndi stevia kapena wokoma:
- Jelly;
- Marmalade;
- Fritters;
- Ma cookie
- Makeke
- Panna cotta;
- Zikondamoyo
- Charlotte
- Zopindika.
Chakudya cha matenda a shuga a 2 chiyenera kukhala ndi kuchuluka kwa fiber. Mwachitsanzo, gawo limodzi la phala lopangidwa ndi oatmeal lidzakwaniritsa theka la zonse zololedwa.
Mwambiri, pali malamulo ambiri azakudya za shuga, zazikulu zimafotokozedwa pano:
- Kuchulukitsa zakudya - 5 - 6 kawiri pa tsiku;
- Idyani pafupipafupi;
- Pewani njala ndi kudya kwambiri;
- Chakudya chamagulu;
- Kuletsa zakudya zamafuta;
- Kuphika masamba okha pa msuzi wachiwiri wa nyama, kapena pa masamba;
- Zakudya zoyenera;
- Chakudya chamadzulo pafupifupi maola awiri asanagone;
- Chakudya chomaliza chimayenera kukhala "chopepuka" (mwachitsanzo, kapu ya kefir);
- Kudya zipatso ndi maswiti a matenda ashuga m'mawa;
- Imwani pafupifupi malita awiri amadzimadzi patsiku;
- Zinthu zomwe mungasankhe pokhapokha ndi index yotsika ya glycemic, ndiko kuti, mpaka 50 magawo;
- Kuphika phala popanda kuwonjezera batala ndi madzi okha;
- Sizoletsedwa kumwa phala ndi mkaka ndi mkaka wowawasa.
Kuwona mfundo za zakudyazi, ndikusankha zakudya zoperewera ndi glycemic index, wodwalayo atha kupanga payekha mankhwala othandizira.
Zakudya za sabata iliyonse
Popeza mwazindikira malamulo apamwamba a mankhwala azakudya, mutha kupitiriza mapangidwe ake.
Zakudya zomwe adalimbikirazi ndizothandiza kudziwa zambiri, ndipo wodwala matenda ashuga amatha kusinthanso mbale, malinga ndi zomwe amakonda.
Chiwerengero cha chakudya chitha kuchepetsedwa mpaka chisanu.
Kuphatikiza pa menyu omwe adawonetsedwa, pansipa tikambirana osati zaumoyo zokha, komanso zakudya zosangalatsa zomwe zingapikisane ngakhale kudya munthu wathanzi.
Lolemba:
- Chakudya cham'mawa - saladi wa zipatso wokazinga yogati yopanda zipatso;
- Chakudya cham'mawa chachiwiri - omeled yam'madzi, tiyi wobiriwira ndi makeke a fructose;
- Chakudya chamadzulo - msuzi pa msuzi wa masamba, phala la buckwheat ndi msuzi wa chiwindi, khofi wobiriwira ndi kirimu;
- Zakudya zokhwasula - odzola, magawo awiri a mkate wa rye;
- Chakudya chamadzulo - masamba ovuta a masamba, mabatani a nyama, tiyi;
- Chakudya chachiwiri - tchizi chopanda mafuta chokhala ndi zidutswa za zipatso zouma (ma apricots owuma, prunes), tiyi wakuda.
Lachiwiri:
- Chakudya cham'mawa - curd soufflé, tiyi wakuda;
- Chakudya cham'mawa chachiwiri - oatmeal ndi zipatso zouma, tiyi wobiriwira;
- Chakudya chamadzulo - msuzi wa buckwheat ndi nkhuku yodyetsedwa ndi masamba (biringanya, phwetekere, anyezi), msuzi wa phwetekere 150 ml;
- Zakudya zopanda pake - tiyi wokhala ndi magawo awiri a mkate wa rye, tchizi tofu;
- Chakudya chamadzulo - masamba a nyama mu msuzi wa phwetekere, saladi wamasamba;
- Chakudya chachiwiri ndi kapu ya kefir, apulo imodzi.
Lachitatu:
- Chakudya cham'mawa - saladi wa zipatso wokometsedwa ndi kefir;
- Chakudya cham'mawa chachiwiri - omelet yofinya, msuzi wa phwetekere 150 ml, kagawo ka mkate wa rye;
- Chakudya chamasana - msuzi wa mpunga wakuda, phala la barele, cutlet ya ng'ombe, khofi wobiriwira ndi zonona;
- Zovuta - matenda a shuga;
- Chakudya chamadzulo - saladi wamasamba, buckwheat, kuwaza nkhuku, tiyi;
- Chakudya chachiwiri ndi kapu ya ryazhenka.
Lachinayi:
- Chakudya cham'mawa choyamba - tiyi wakuda wokhala ndi apulo charlotte;
- Chakudya cham'mawa chachiwiri - saladi wa zipatso, tchizi chamafuta ochepa;
- Chakudya chamadzulo - msuzi pamsuzi wa masamba, mpunga wa bulauni ndi chiwindi cha nkhuku, tiyi wobiriwira;
- Zakudya zazing'ono - masamba saladi, dzira lophika;
- Chakudya chamadzulo - biringanya wokhazikika ndi nkhuku yokazinga, khofi wobiriwira ndi kirimu;
- Chakudya chachiwiri ndi kapu ya yogati yopanda mafuta.
Lachisanu:
- Chakudya cham'mawa choyamba ndi zokongoletsera zokhala ndi zipatso zouma;
- Chakudya chamadzulo - tiyi wokhala ndi zikondamoyo;
- Chakudya chamadzulo - msuzi wa buckwheat, waulesi waubichi wopaka phwetekere, khofi wobiriwira ndi kirimu;
- Zosakhazikika - saladi wa zipatso, tiyi;
- Chakudya chamadzulo - stewed zovuta zamasamba masamba (biringanya, phwetekere, anyezi, adyo, katsitsumzukwa), pike yophika, tiyi;
- Chakudya chachiwiri ndi tchizi tofu, tiyi.
Loweruka:
- Chakudya cham'mawa - tiyi wokhala ndi zikondamoyo ndi uchi;
- Chakudya cham'mawa chachiwiri - omelet yovunda, tiyi wobiriwira;
- Chakudya chamadzulo - msuzi wamasamba, phala la barele wokhala ndi patchi ya chiwindi, khofi ndi kirimu;
- Zakudya zokhwasula - saladi wa zipatso wokazinga yogati wosapsa;
- Chakudya chamadzulo - pollock yophika pamtsamiro wamasamba, tiyi;
- Chakudya chachiwiri ndi tchizi.
Lamlungu:
- Kadzutsa koyamba - tiyi wokhala ndi keke ya anthu odwala matenda ashuga;
- Chakudya cham'mawa chachiwiri - saladi wa zipatso wokometsedwa ndi kefir;
- Chakudya chamadzulo - msuzi wa barele ndi masamba msuzi, buckwheat ndi nyama yowiritsa ya kalulu, khofi wobiriwira ndi kirimu;
- Zakudya zokhazokha - odzola, kagawo ka mkate wa rye;
- Chakudya chamadzulo - pea puree ndi msuzi wa chiwindi, tiyi wakuda.
- Chakudya chachiwiri ndi tchizi tchizi, tiyi wobiriwira.
Zakudya zotere za sabata iliyonse zimakhala njira yabwino kwambiri yothandizira odwala omwe ali ndi matenda ashuga, oyamba komanso oyamba.
Zakudya zopatsa thanzi monga mankhwala
Kwa odwala matenda ashuga, pali zakudya zopanda mchere, zomwe kulawa sizimasiyana ndi zakudya za munthu wathanzi. Ndikofunikira kusintha shuga ndi stevia kapena sweetener, ndi ufa wa tirigu ndi rye kapena oatmeal. Mutha kuphika chomaliza nokha pogaya oatmeal mu blender kapena chopukusira cha khofi kuti chikhale ufa.
Komanso, ngati kaphikidwe kali ndi mazira ambiri, ndiye kuti muyenera kuyisintha pang'ono - pogwiritsa ntchito dzira limodzi, pomwe enawo amatenga mapuloteni okha. Zakudya zopatsa thanzi za anthu odwala matenda ashuga zimaphatikizapo soufflé, marmalade ndi mitundu yonse yamapikidwe. Pansipa pali maphikidwe otchuka a odwala matenda ashuga.
Pa mar marade zipatso mumafunikira zotsatirazi:
- Maapulo - 400 magalamu;
- Mapeyala - 400 magalamu;
- Cherry maula - 200 Gram;
- Gelatin Instant - 25 magalamu;
- Lokoma kutsatsa (ngati chipatsocho ndi chokoma, ndiye kuti simungathe kuchigwiritsa ntchito).
Sungunulani mwachangu gelatin ndi madzi ochepa kutentha kwa firiji ndikusiya kutupa. Pakadali pano, pezani chipatso ku peel ndi pachimake, chotsani mbewu ku plum. Dulani zipatsozo mutizidutswa tating'ono ndikuwonjezera madzi kuti amangokwirira mbatata yosenda. Valani moto pang'onopang'ono ndikuwotcha mpaka mutatha, ndiye kuti chotsani pamoto ndi pogaya ndi blender, kapena pogaya kudzera mu sume.
Thirani gelatin mu osakaniza ndikuwonjezera sweetener. Valani moto ndikuyambitsa mosalekeza mpaka gelatin yonse itasungunuka. Kenako chotsani pamoto ndikufalitsa zipatso zamtengo zing'onozing'ono. Ngati mumagwiritsa ntchito mawonekedwe akulu, ndiye kuti iyenera kuphimbidwa ndi filimu yokakamira.
Mutha kuphikiranso odwala matenda ashuga komanso charlotte popanda shuga. Chinsinsi ichi chimaphatikizapo maapulo, koma malinga ndi zomwe amakonda, amatha kusinthidwa ndi ma plums kapena mapeyala. Ndipo kotero, kuti mukonzekeretse apple charlotte mudzafunika:
- Dzira limodzi ndi agologolo awiri;
- 500 magalamu a maapulo okoma;
- Stevia kapena wokoma kulawa;
- Rye kapena ufa wa oat - 250 magalamu;
- Kuphika ufa - supuni 0,5;
- Cinnamon kumapeto kwa mpeni.
Rye ufa ungafune zambiri kuposa momwe zasonyezedwera mu Chinsinsi, zonse zimatengera kusasintha kwa mtanda, ziyenera kukhala zonona.
Poyamba, mazira amaphatikizidwa ndi mapuloteni ndi zotsekemera ndikumenya mpaka chithovu chokhazikitsidwa; ndibwino kugwiritsa ntchito chosakanizira kapena chosakanizira. Sungani ufa wosakaniza ndi dzira, onjezerani ufa, sinamoni ndi mchere. Sakanizani zonse bwino mpaka misa yayambirimbiri itapezeka.
Sungani maapulo ndi peel, kudula m'magulu ang'onoang'ono ndikusakaniza ndi mtanda. Phatikizani mawonekedwe a multicooker ndi mafuta a masamba ndikuphwanya ndi ufa wa rye, kotero amamwa mafuta ochulukirapo. Pansi, ikani apulo imodzi, kudula magawo owonda, ndikuthira mtanda wonse. Khazikitsani machitidwe "ophika" ola limodzi.
Mukatha kuphika, tsegulani chivundikirocho ndi kulola charlotte kuyimirira kwa mphindi zisanu, kenako ndikutuluka.
Malangizo owonjezera
Kuphatikiza pa zakudya zapadera zomwe ziyenera kutsatidwa m'moyo wonse, moyo wamtundu wa 2 shuga umagwira ntchito yofunika. Chifukwa chake, muyenera kuchita zolimbitsa thupi tsiku ndi tsiku, mutha kusankha:
- Kuthamanga;
- Kuyenda
- Yoga
- Kusambira
Zonsezi ziyenera kuphatikizidwa ndi chizolowezi cholondola cha tsiku ndi tsiku; kugona tulo usiku ndi pafupifupi maola eyiti.
Kutengera ndi malamulo awa onse, wodwala yemwe ali ndi matenda amtundu uliwonse sangadandaule za kukwera kosatheka kwa shuga m'magazi, kupatula nyengo yamatendawa omwe ali ndi matenda opatsirana.
Mu kanema mu nkhaniyi, mutu wakufunika kwa chithandizo chamankhwala othandizira odwala matenda ashuga akupitilizidwa.
