Mosasamala kanthu kuti wodwalayo ali ndi mtundu wodwala wa shuga kapena ayi, amakakamizidwa kutsatira malamulo ena moyo wake wonse, chofunikira kwambiri chomwe ndi chakudya chamagulu.
Zakudya za anthu odwala matenda ashuga zimakhazikitsidwa makamaka ndi zakudya zomwe zimakhala ndi index ya glycemic yotsika. Kuphatikiza apo, pali malingaliro pa kudya kwambiri, kuchuluka kwa ma seva ndi pafupipafupi zomwe amadya.
Kuti musankhe zakudya zoyenera za matenda a shuga omwe amadalira insulin, muyenera kudziwa zinthu zomwe GI imakhazikitsa komanso malamulo ake. Chifukwa chake, pansipa pali zambiri zokhudzana ndi lingaliro la glycemic index, zakudya zovomerezeka, malingaliro a kudya, ndi mndandanda wazakudya za tsiku ndi tsiku.
Mlozera wa Glycemic
Zogulitsa zilizonse zimakhala ndi index yake ya glycemic. Umu ndi mtengo wa digito womwe umapangidwira, womwe umawonetsa kusintha kwake kwa magazi. Kutsitsa ngongoleyo, ndi chakudya.
INSD (shuga yodalira insulin) imafuna kuti wodwalayo azitsatira zakudya zamafuta ochepa, kuti asakhumudwitse jakisoni wowonjezera wa insulin.
Ndi matenda osokoneza bongo a shuga omwe amadalira insulin (mtundu 2 matenda ashuga), malamulo azakudya ndi kusankha kwa zinthu ali ofanana.
Zotsatirazi ndizisonyezo za glycemic:
- Zogulitsa zomwe zimakhala ndi index mpaka 50 PESCES - zololedwa pamtundu uliwonse;
- Zogulitsa zomwe zili ndi mndandanda wa mpaka 70 70 - nthawi zina zimatha kuphatikizidwa muzakudya;
- Zogulitsa zomwe zimakhala ndi mayendedwe a 70 ndi pamwamba ndizoletsedwa.
Kuphatikiza pa izi, chakudya chonse chimayenera kulandira chithandizo cha kutentha, chomwe chimaphatikizapo:
- Wiritsani;
- Kwa okwatirana;
- Mu microwave;
- Mumaseti a multicook "kuzimitsa";
- Pa grill;
- Stew ndi mafuta ochepa azamasamba.
Zina mwazinthu zomwe zimakhala ndi index yotsika ya glycemic zimatha kuwonjezeka kwambiri kutengera mtundu wa chithandizo cha kutentha.
Malamulo a zakudya
Zakudya za odwala matenda a shuga omwe amadalira insulin ziyenera kuphatikizapo zakudya zopatsa thanzi. Zigawo zonse ndizocheperako, pafupipafupi chakudya chomwe mumadya ndi nthawi 5-6 patsiku. Ndikofunika kuti mukonzekere chakudya chanu pafupipafupi.
Chakudya chachiwiri chikuyenera kuchitika pasanathe maola awiri asanagone. Chakudya cham'mawa cha shuga chikuyenera kukhala ndi zipatso, ziyenera kudyedwa masanawa. Zonsezi zimachitika chifukwa chakuti limodzi ndi zipatso, glucose amalowa m'magazi ndipo amayenera kuphwanyidwa, omwe amathandizidwa ndi zolimbitsa thupi, zomwe zimakonda kupezeka theka loyamba la tsiku.
Zakudya za anthu odwala matenda ashuga azikhala ndi zakudya zokhala ndi fiber zambiri. Mwachitsanzo, wina wotumidwa wa oatmeal amakwaniritsa theka la zofunikira za thupi tsiku lililonse. Maphala okha omwe amafunika kuphika pamadzi popanda kuwonjezera batala.
Zakudya za odwala matenda ashuga omwe amadalira insulin amazindikiritsa malamulo awa:
- Kuchulukitsa kwa chakudya kuyambira 5 mpaka 6 pa tsiku;
- Chakudya chamagulu, pang'ono;
- Idyani pafupipafupi;
- Zogulitsa zonse zimasankha ndi index yotsika ya glycemic;
- Zipatso ziyenera kuphatikizidwa muzakudya zam'mawa;
- Kuphika porridge pamadzi osawonjezera batala ndipo osamwa ndi mkaka wothira mkaka;
- Chakudya chomaliza osachepera maola awiri asanagone;
- Zomwe timapanga zipatso sizoletsedwa, koma msuzi wa phwetekere umaloledwa muyezo wa 150 - 200 ml patsiku;
- Imwani pafupifupi malita awiri amadzimadzi patsiku;
- Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo zipatso, masamba, chimanga, nyama ndi mkaka.
- Pewani kudya kwambiri komanso kusala kudya.
Malamulowa onse amatengedwa ngati maziko a zakudya zilizonse za anthu odwala matenda ashuga.
Zinthu Zololedwa
Monga tanenera kale, zakudya zonse ziyenera kukhala ndi cholembera cha glycemic chochepa, mpaka 50 magawo. Pazomwezi, mndandanda wa masamba, zipatso, nyama, chimanga ndi zinthu zamkaka zomwe zimaloledwa kugwiritsa ntchito tsiku lililonse zasonyezedwa pansipa.
Ndizoyenera kuganizira kuti mndandandawu ndiwofunikanso panjira pomwe odwala a shuga omwe samatengera insulin, ndiye kuti, ali ndi mtundu woyamba komanso wachiwiri.
Ngati munthu wodwala matenda ashuga a 2 samatsata malamulo a zakudya komanso zochitika tsiku ndi tsiku, ndiye kuti matenda akewo munthawi yochepa amatha kukhala mtundu wodalira insulin.
Kuchokera pa zipatso amaloledwa:
- Blueberries
- Ma currants akuda ndi ofiira;
- Maapulo
- Mapeyala
- Jamu;
- Strawberry
- Zipatso za citrus (mandimu, ma tangerine, malalanje);
- Plums;
- Ma rasipiberi;
- Sitiroberi zamtchire;
- Apricots
- Nectarine;
- Amapichesi;
- Persimmon.
Koma muyenera kudziwa kuti misuzi ya zipatso zilizonse, ngakhale itapangidwa kuchokera ku zipatso zololedwa, ikhalebe oletsedwa kwambiri. Zonsezi zimachitika chifukwa choti alibe fiber, zomwe zikutanthauza kuti glucose amalowa m'magazi ambiri.
Kuyambira masamba omwe mumatha kudya:
- Broccoli
- Anyezi;
- Garlic
- Tomato
- Kabichi yoyera;
- Makina
- Nthambi zouma zobiriwira ndi chikasu chophwanyika;
- Bowa;
- Biringanya
- Zambiri;
- Turnip;
- Tsabola wobiriwira, wofiyira komanso wokoma;
- Asparagus
- Nyemba
Kaloti mwatsopano amaloledwa, mndandanda wa glycemic womwe ndi magawo 35, koma ukawiritsa, chiwerengero chake chimafika magawo 85.
Zakudya zokhala ndi mtundu wodziimira pawokha wa insulin, monga mtundu woyamba wa shuga, ziyenera kuphatikiza chimanga chosiyanasiyana m'zakudya za tsiku ndi tsiku. Macaroni ndiwotsutsana, ngati mungasankhe, mumatha kudya pasitala, koma kuchokera ku tirigu wa durum. Izi ndizopatula m'malo mwalamulo.
Mbewu zokhala ndi chisonyezo chochepa cha glycemic zimaloledwa:
- Buckwheat;
- Perlovka;
- Mpunga, (monga chinangwa, osati phala);
- Phala la barele.
Komanso, index ya glycemic wamba ya 55 PIECES ili ndi mpunga wa bulauni, womwe uyenera kuphikika kwa mphindi 40 - 45, koma yoyera imakhala ndi chizindikiritso cha 80 PIECES.
Zakudya za matenda ashuga zimaphatikizapo zinthu zomwe zimakwaniritsa thupi tsiku lonse. Chifukwa chake, nyama ndi nsomba zimadyedwa ngati nkhomaliro.
Zogulitsa zanyama zomwe zimakhala ndi GI mpaka 50 PESCES:
- Nkhuku (nyama yopanda nyama yopanda khungu);
- Turkey;
- Chiwindi cha nkhuku;
- Nyama ya Kalulu;
- Mazira (osapitirira amodzi patsiku);
- Ng'ombe ya chiwindi;
- Nsomba zazinkhanira zophika;
- Nsomba yamafuta ochepa.
Zogulitsa mkaka wowonda zili ndi mavitamini ndi michere yambiri, zimapanga chakudya chamadzulo chachiwiri. Mutha kukonzanso zakudya zokomera mchere, monga panakota kapena souffle.
Zamkaka ndi mkaka:
- Tchizi tchizi;
- Kefir;
- Ryazhenka;
- Kirimu wokhala ndi mafuta ophatikiza mpaka 10%;
- Mkaka wonse;
- Mkaka wocheperako;
- Mkaka wowonda;
- Tofu tchizi;
- Yogati yopanda mafuta.
Kuphatikiza mankhwalawa muzakudya zamagulu a odwala matenda ashuga, mutha kupanga zakudya za shuga ndikudziyimira nokha ndikuteteza wodwala ku jakisoni wowonjezera.
Zosankha za tsikulo
Kuphatikiza pa zopangidwa zomwe zaphunziridwa, ndizoyenera kuwona mndandanda wa wodwala yemwe ali ndi matenda amtundu uliwonse.
Chakudya cham'mawa choyamba - zipatso zosokonekera (ma buluu, maapulo, sitiroberi) zokometsera ndi yogati yopanda mafuta.
Chakudya cham'mawa chachiwiri - dzira lotentha, barele wa peyala, tiyi wakuda.
Chakudya chamadzulo - msuzi wamasamba msuzi wachiwiri, magawo awiri a chiwindi cha nkhuku ndi masamba, tiyi.
Zakudya zokhazokha - tchizi chopanda mafuta tchizi chokhala ndi zipatso zouma (ma prunes, ma apricots owuma, zoumba).
Chakudya chamadzulo - mabatani a nyama mu msuzi wa phwetekere (kuchokera ku mpunga wa bulauni ndi nkhuku yoboola), tiyi wokhala ndi masikono pa fructose.
Chakudya chachiwiri - 200 ml ya kefir, apulo imodzi.
Chakudya choterocho sichingokhala ndi shuga m'magazi, komanso chidzakhutitsa thupi ndi mavitamini ndi michere yonse yothandiza.
Ndizofunikira kudziwa kuti tiyi wobiriwira ndi wakuda amaloledwa mu shuga. Koma simuyenera kudzitama chifukwa cha zakumwa zosiyanasiyana, chifukwa simumatha kumwa timadziti. Chifukwa chake, zotsatirazi ndi njira yotsekemera, komanso nthawi yomweyo tiyi a mandarin.
Kuti mukonze chakumwa chimodzi, mufunika peel ya tangerine, yomwe imapunthidwa tizidutswa tating'ono ndi kutsanulira 200 ml ya madzi otentha. Mwa njira, tangerine peels za shuga zimagwiritsidwanso ntchito pazinthu zina zamankhwala. Imani pansi pa chivundikiro kwa mphindi zosachepera zitatu. Tiyi yotereyi imalimbikitsa chitetezo cha thupi, komanso imachepetsa mphamvu yamitsempha, yomwe imakhudzidwa ndi zovuta za matenda ashuga.
Munthawi yomwe ma tangerine sapezeka m'mashelefu, izi sizimalepheretsa odwala matenda ashuga kupanga tiyi wa tangerine. Pukuta peel isanakwane ndikupukusira ndi grinder ya khofi kapena blender. Konzani ufa wa tangerine musanayambe kupanga tiyi.
Kanemayo munkhaniyi amakamba za mfundo zopatsa thanzi za mtundu uliwonse wa matenda ashuga.
