Matenda a shuga odwala matenda alionse amakhala ndi chidwi ndi wodwala kwa moyo wake wonse kuti azitsatira malangizo a endocrinologist, omwe amaphatikizapo masewera olimbitsa thupi oyenera komanso masewera olimbitsa thupi. Kutsatira malamulowa kumakhudza kwambiri shuga wanu wamagazi. Ngati simutsatira zakudya zopatsa thanzi, ndiye kuti matenda ashuga amtundu wa 2 amakula msanga, ndipo glycemia imayamba kukhala nthawi yoyamba.
Anthu odwala matenda ashuga ayenera kusankha zakudya zama calorie ochepa, chifukwa odwala ambiri amakonda kulemera msanga, ndipo cholesterol yowonjezera imasokoneza dongosolo la mtima.
Zakudya za matenda ashuga zimasankhidwa kokha ndi index yotsika ya glycemic komanso nthawi zina ndi avareji. Ndikofunikanso komanso molondola kutentha kutentha kwa zinthu - izi zisunga cholozera cha glycemic pachizindikiro chomwecho. Pansipa, mafunso ngati awa adzayang'aniridwa mwatsatanetsatane - mndandanda wololeza wazogulitsa, mndandanda wawo wa glycemic ndi lingaliro lanyengoli, malingaliro othandizira kutentha kwa chakudya ndi malamulo a kudya amaperekedwa.
Malangizo pokonza ndi kudya
Kuyambira matenda a shuga, boma la prediabetes komanso matenda omwe ali ndi digiri iliyonse amafunika chakudya choyenera komanso chabwino. Muyenera kudya kasanu mpaka sikisi patsiku, m'magawo ang'onoang'ono komanso osadya kwambiri.
Ndikofunika kuti muzikhala nthawi yomweyo pachakudya chilichonse, izi zimathandiza kuti thupi lipange insulin nthawi zina ndipo chakudya chotsatira sichikhala cholemetsa chosayembekezereka kwa iye.
Mtundu 2 komanso shuga 1, simumatha kumva ludzu, chifukwa mukatha kudya, shuga m'magazi amatha kuchuluka kwambiri. Malita awiri amadzi ndi ochepa tsiku ndi tsiku odwala matenda ashuga. Pazonse, ndibwino kuwerengera momwe zimakhalira ndi zopatsa mphamvu zomwe zimadyedwa, calorie imodzi ndi millilita imodzi yamadzi.
Njira yothetsera kutentha iyenera kuchitika motere:
- wiritsani maanja;
- mphodza, ndi kuphatikiza pang'ono mafuta a masamba aliwonse;
- mu microwave;
- wophika pang'onopang'ono mu "kuzimitsa" mode;
- wiritsani m'madzi pang'ono amchere.
Njira zonsezi sizitukula chakudya cha glycemic, kupatula masamba ena. Mwachitsanzo, kaloti mumtundu waiwisi amakhala ndi chisonyezo cha 35 magawo, ndipo m'magawo 85 owiritsa.
Kumbukirani kuti ndi mtundu wa shuga wachiwiri wa mtundu wa shuga, ngati 1, timadziti aliyense amaletsedwa kumwa, ngakhale atapangidwa pazipatso zololedwa. Koma msuzi wa phwetekere, m'malo mwake, ndiwothandiza kuchuluka kwa 150 ml patsiku.
Lamulo lina lofunikira - simungamwe mkaka ndi mkaka wowawasa wa phala, ndikuwonjezera batala. Nthawi zambiri imasiyanitsidwa ndi chakudya cha wodwalayo, kukhala ndi zambiri zopatsa mphamvu komanso cholozera cha glycemic.
Chakudya chomaliza chimayenera kukhala pafupifupi maola awiri kapena atatu musanagone. Ndikwabwino kuti chakudya chomaliza chikhale ndi mapuloteni, ochokera ku nyama - nkhuku ndi nyama ya nkhuku, mazira, tchizi chochepa mafuta, kefir.
Ngati wodwalayo adazindikira posachedwa za matenda ake, ndiye kuti ndiyenera kuyambira buku lazakudya - izi ziwonetsa zinthu zingapo zomwe zimatha payekhapayekha, mosasamala kanthu ndi zizindikiro za glycemic, kukweza kuchuluka kwa shuga.
Mwambiri, pano pali mndandanda wa malamulo oyambira azakudya:
- Zakudya za 5 -6 patsiku m'magawo ang'onoang'ono;
- kudya madzi okwanira malita awiri patsiku;
- kusiyanitsidwa ndi zakudya zomwe zili ndi glycemic indices yambiri komanso zopatsa mphamvu;
- kutsatira malamulo a kutentha;
- zakudya zoyenera tsiku lililonse - zipatso, masamba, chimanga, zinthu mkaka ndi nyama;
- mukatha kudya pamtima, kuyenda mu mpweya watsopano kumalimbikitsidwa - izi zimachepetsa mphamvu ya shuga kulowa m'magazi;
- kusiyanasiyana ndi zakumwa zoledzeretsa.
Gwiritsani ntchito malamulo onse pokonzekera malonda ndi kusankha kwawo, poganizira index ya glycemic, komanso chithandizo chakuthupi.
Munthu wodwala matenda ashuga amatha kuwongolera kuchuluka kwa shuga m'magazi, izi sizimamupangitsa kuti apemphedwe ndi endocrinologist.
Zakudya Zololedwa
Nthawi yomweyo muyenera kulabadira nthawi yotere monga glycemic index (GI). Ichi ndi chisonyezo cha zotsatira za thupi la glucose mutatha kudya chinthu china. Ndikofunikira kuti munthu wodwala matenda ashuga asankhe chakudya chokhacho chokhala ndi index yotsika, komanso chochepa, koma chochepa kwambiri.
Koma kuchuluka kwambiri ndizoletsedwa kwathunthu.
Misonkho ya Glycemic:
- mpaka 50 PIECES - otsika;
- mpaka 70 mayunitsi - sing'anga;
- kuchokera 70 mayunitsi ndi pamwamba - okwera.
Pali masamba omwe, atawiritsa, amawonjezera msanga mpaka muyeso wosavomerezeka. Izi zimagwira mbatata ndi kaloti, mu mawonekedwe owiritsa ali ndi GI ya mayunitsi 85. Koma musataye kaloti, omwe ali ndi carotene, mu mawonekedwe a GI 35 UNITS. Ndizofunikira kudziwa kuti ngati masamba awa aphika zidutswa, ndiye kuti index yake izikhala yotsika kwambiri kuposa ya mbatata yosenda.
Ngakhale zitakhala kuti anaganiza kuphika tubers, ndiye kuti ayenera kukhazikika choyamba usiku m'madzi ozizira - izi zipulumutsa masamba kwa owuma kwambiri, owopsa kwa wodwala matenda ashuga.
Porridge ndi imodzi mwazofunikira kwambiri muzakudya. Mofulumira komanso kwanthawi yayitali amachepetsa njala, kukhutitsa thupi ndi CHIKWANGWANI, chomwe chili chofunikira pakugwira ntchito bwino kwa mtima, ndipo tili ndi mavitamini ambiri ndi michere yambiri.
Buckwheat ili ndi zitsulo zambiri komanso mavitamini angapo. Mndandanda wake wa glycemic ndi magawo 50, zomwe zikutanthauza kuti imatha kupezeka muzakudya za tsiku ndi tsiku. Mndandanda wazirala zololedwa ndizambiri, ndi izi:
- balere wa ngale - magawo 20;
- mpunga wa bulauni (bulauni) - 55 PISCES;
- oatmeal (ie phala, osati phala) - 50 PISCES;
- ma buckwheat maso - 50 magawo;
- phala la barele - 55 PISCES.
Ndikofunikira kudziwa kuti madzi ochulukirapo omwe adagwiritsidwa ntchito pokonzekera, ndi ambiri mndandanda wa chimanga chophika. Njere zoletsedwa:
- semolina - 80ED;
- mpunga Woyera - 70 PISCES;
- muesli - 85 mayunitsi.
Mpunga Woyera umalowa m'malo mwa mpunga wopanda msuzi, ndiwofanana mu kulawa, koma chifukwa cha kapangidwe kapadera ka mpunga wa bulauni GI, ndizovomerezeka kwa mtundu 2 shuga mellitus, ngakhale zimatenga nthawi yayitali kuphika - 40-45 mphindi.
Zakudya za anthu odwala matenda ashuga ziyenera kuphatikizapo mapuloteni amanyama. Kwenikweni, chizindikiritso chawo ndi zero kapena chimasinthasintha m'njira zovomerezeka. Ngati musankha nyama, ndiye kuti nkhuku ndi nkhuku. Zizindikiro zawo ndi zero. Ng'ombe ilinso ndi mndandanda wa 0 PIECES, koma mukaphika zakudya, imangokhala yovomerezeka ya 55 PIECES.
Mutha kuphika mbale kuchokera ku zakumwa - nkhuku ndi chiwindi cha ng'ombe. Mu nkhuku, GI ndi magawo 35, ndipo ng'ombe ndi magawo 50. Mwinanso kugwiritsa ntchito dzira limodzi lophika patsiku, kapena gwiritsani ntchito pokonza mchere wambiri (casseroles, cookies cookies oatmeal).
Zamkaka ndi mkaka wowawasa ziyenera kukhala m'zakudya za wodwalayo tsiku ndi tsiku, zimalemeretsa thupi ndi calcium ndikuthandizira kuti magwiridwe anthawi zonse. Mndandanda wazinthu zololedwa:
- mafuta opanda kefir - 0 PIECES;
- yogati yachilengedwe yokhala ndi mafuta osaposa 1.5% - 35 magawo;
- tchizi chamafuta otsika mafuta - 0 PIECES;
- skim mkaka - 27 magawo;
- soya mkaka - 30 PIERES.
Zinthu zina zonse mkaka ndi mkaka wowawasa sizikadaletsedwa. Nthawi zina mndandanda wawo wa glycemic ndi zero (wowuma komanso wokonzedwa), koma zopatsa mphamvu sizimalola kuti zakudya zotere ziziphatikizidwa muzakudya za wodwalayo.
Zakudya zoyenera ziyenera kuphatikizapo kumwa zipatso ndi ndiwo zamasamba pafupipafupi, zimakhala ndi mitundu yambiri ya mavitamini komanso mavitamini. Mwa izi, saladi za zipatso ndi masamba, zakudya zamafuta komanso zakudya. Muthanso kupanga zakudya zopatsa thanzi, zopanda shuga kuchokera ku zipatso.
Za zipatso zothandiza kwambiri:
- mandimu - 20 magawo;
- currant yakuda - 15 PISCES;
- currant yofiira - PISCES 30;
- lalanje - 30 magawo;
- maapulo - 20 magawo;
- mapeyala - 35 magawo;
- maula - 22 PISCES;
- makangaza - 35 magawo;
- raspberries - 30 mayunitsi;
- mabulosi abulu - 43 mayunitsi.
Nthawi zina amaloledwa kudya ma prunes (25 mayunitsi), maapricots zouma (mayunitsi 30) ndi nkhuyu (35). Ndikwabwino kugwiritsa ntchito zipatso zouma monga njira ina yowonjezera pokonza mchere. Ngakhale index yotsika ya glycemic, ali ndi ma calorie ambiri.
Mwa masamba, zotsatirazi ndizololedwa:
- anyezi - magawo 10;
- broccoli - magawo 10;
- saladi wamasamba - PISCES 10;
- nkhaka - 20 magawo;
- tomato - PISCES 10;
- kabichi yoyera - PISCES 10;
- tsabola wobiriwira - 10 PISCES;
- tsabola wofiyira - PISCES 15;
- adyo - 30 PIERES.
Kwa zokongoletsa, mphodza zophika bulauni ndizoyeneranso, momwe chizindikirocho chili magawo 25. Mutha kudzaza ndi mafuta ochepa a masamba - mpendadzuwa, flaxseed, maolivi, osapitilira supuni imodzi. Kuphatikiza mbale iyi ndi nkhuku yophika, wodwala yemwe ali ndi matenda ashuga, amapeza chakudya chamtima komanso chofunikira kwambiri. Monga chowonjezera, chimaloledwa kugwiritsa ntchito msuzi wa soya, womwe siwopatsa mphamvu kwambiri komanso uli ndi GI ya 20 PIECES.
Tiyi ndi khofi ndizothandiza kwambiri kwa anthu odwala matenda ashuga, ingokumbukirani kuti m'malo mwa shuga mumapezeka shuga, ndipo mkaka wa skim umaloledwa m'malo mwa zonona. Mutha kuphika zakumwa za tiyi wa zipatso, zomwe zingakuthandizeni kuchepetsa shuga m'magazi ndikugwiritsa ntchito nthawi yayitali.
Ndikofunikira:
- 200 ml ya madzi otentha;
- Supuni ziwiri zosankhidwa tangerine zest.
Zest ziyenera kuphwanyidwa pa blender, ngati ma peels owuma agwiritsidwa ntchito, ndiye kuti amabweretsedwa. Masipuni awiri a ufa amathiridwa ndi madzi otentha ndikuyika kwa mphindi zisanu, chakumwacho ndi chokonzeka. Sidzangokhala ndi phindu pa shuga wamagazi, komanso tidzakhazikitsa bata lamanjenje.
Kuchokera pamwambapa zikuyenera kutsimikiziridwa kuti odwala matenda ashuga akadali ndi zoletsa za chakudya, koma kuchuluka kwa ololedwa kuli koyenera, kotero kuti mutha kupikisana mu zakudya zosiyanasiyana ndi munthu aliyense wathanzi.
Mwambiri, mutatha kuyankha funsoli - mungadye chiyani, muyenera kuyamba kuzolowera zamaphikidwe azakudya zabwino komanso zowonjezera mavitamini.
Zakudya zopatsa thanzi
Kodi ndi zakudya ziti zomwe zimatha kudya shuga wambiri?
Ndikulakwitsa kukhulupirira kuti zakudya zotsekemera ndizoletsedwa, monga kukonzekera bwino ndikusankha zosakaniza - izi ndiye chakudya chotetezeka kwathunthu.
Kukonzekera zowunikira muyenera:
- 150 magalamu a tchizi chopanda mafuta;
- Dzira 1
- 1 apple yaying'ono yolimba;
- Cinnamon
- 2 magawo a maapulo owuma.
Pulogalamuyi imayenera kuzikiririka pa grater yabwino ndikuti madziwo akuyenera kutsanulidwa popanda kufinya zotsalira kuchokera pa zamkati grated. Onjezani maapulosi owuma ndi madzi otentha kwa mphindi zinayi. Sakanizani apulo ndi kanyumba tchizi ndikumenya mpaka yosalala, kumenya mu dzira ndikusakaniza zonse bwino. Sakanizani misa ndi mafuta osenda owuma. Onse ayikeni muchikuto cha silicone ndikuyika mu microwave kwa mphindi zisanu. Pamapeto kuphika, chotsani zokowera ku nkhungu ndikuwaza ndi sinamoni.
Saladi yazipatso imakhala chakudya chabwino cham'mawa kwa wodwala matenda a shuga, monga chakudya cham'mawa, popeza glucose yemwe amalowa m'magazi amafunika kuti azitha kuyamwa pang'onopang'ono, ndipo izi zimafunikira zolimbitsa thupi. Mutha kuphika mbale kuchokera ku zipatso zilizonse zololedwa, zokometsera gawo limodzi ndi 100 ml ya yogurt yachilengedwe kapena kefir. Kanemayo munkhaniyi akupitiliza mutu wa zakudya zamatenda.
