Matenda a 2 a mtundu wa shuga nthawi zambiri amakula ndikukalamba. Nthawi zambiri zimaphatikizidwa ndi matenda oopsa komanso kunenepa kwambiri.
Zikondazo zimatulutsa insulini yokwanira, koma zolandilira mu minofu sizimvera. Glucose samalowa m'maselo ndikuyenda m'magazi.
Kunenepa kwambiri m'matenda a shuga kumakhala ndi zinthu: kuchuluka kwa mafuta m'chiuno, kuchuluka kwambiri kwa cortisol ndi insulin m'magazi, kuchepa kwa chidwi pazoletsa zakudya. Kuti muchepetse kagayidwe kazakudya, kugwiritsa ntchito masiku osala kudya kumagwiritsidwa ntchito.
Mfundo za zakudya zochizira matenda a shuga mu kunenepa kwambiri
Kuchepetsa thupi mu shuga sikuti kumangochotsa chilema chodzikongoletsa, komanso kupewa kwa zovuta zomwe zimayambitsa matenda, kuchepetsa chiopsezo cha zovuta. Kuchepa kwa kagayidwe kachakudya ka shuga kumayambitsa kudzikundikira kwamafuta m'chiwindi, mafuta osunthika, omwe amalimbitsa minofu insulin.
Mafuta acids, omwe amakhala ochulukirapo m'magazi panthawi ya kunenepa kwambiri, amasokoneza kumangiriza kwa insulin m'maselo a chiwindi. Nthawi yomweyo, ndende ya insulin m'magazi imakwera. Chifukwa cha kuchuluka kwa insulini, ma cell receptor amatsekedwa ndikuthanso kumva. Mu chiwindi, kupanga kwa glucose kuchokera m'masitolo a glycogen kumawonjezeka.
Kuphatikiza apo, mafuta achilengedwe aulere amachepetsa kukhathamiritsa kwa glucose ndikuthandizira pakuwonongeka kwa maselo a beta mu kapamba. Chifukwa chake, kuchepa thupi ndizofunikira pakuchiritsa matenda a shuga.
Ndi kuchepa kwa thupi ndi 7-10%, kusintha koteroko kumachitika:
- Kuthamanga kwa magazi kumachepa, kufunika kwa antihypertensive mankhwala kumachepa.
- Carbohydrate metabolism ikupita patsogolo - glucose kudya komanso maola awiri mutatha kudya, glycated hemoglobin.
- Mafuta kagayidwe imakhala yodziwika bwino: zomwe zimapezeka mu cholesterol yonse imachepa, kuchuluka kwa lipoproteins yotsika komanso yayitali kumakhala kwabwinobwino.
- Ndi kuchepa thupi, chiyembekezo chamoyo chikuwonjezeka, chiwopsezo chotenga khansa chimachepa.
Kuchepetsa kulemera kwa matenda ashuga, chithandizo chamankhwala chimagwiritsidwa ntchito limodzi ndi mankhwala osokoneza bongo ndikulimbitsa thupi. Ngakhale pakufunika kuwoneka bwino kwa zakudya zoyenera, malinga ndi kafukufuku, ndi 7% yokha ya odwala matenda a shuga omwe amatsata malamulowo.
Ndipo zakudya zochuluka zimaphatikizira zopatsa mphamvu zochuluka, zamafuta ambiri az nyama, zakudya. Nthawi yomweyo, ma fiber ndi mavitamini ofunikira ndizochepa. Zakudya zopangidwa mwadongosolo zimatha kusintha bwino moyo wa odwala.
Mfundo zoyambirira za zakudya za anthu odwala matenda ashuga komanso kuchuluka kwa thupi:
- Kuchepetsa kudya kwa caloric mpaka 1700 - 1800 kcal (kuwerengera kumayenera kukhala payekha, poganizira kagayidwe kake).
- Pewani chakudya cham'mimba mosavuta pazakudya: shuga ndi zinthu zonse zomwe zili nazo, muchepetse mkate mpaka 100 - 150 g.
- M'malo mwa shuga, gwiritsani ntchito zina, ndibwino kugwiritsa ntchito zina za stevia, Xylitol kapena Aspartame.
- Chepetsani mafuta zinyama muzakudya. Patsani zokonda mafuta az masamba, omwe amachepetsa kusangalala kwa malo operekera zakudya ndikupatsanso kukhumudwa kwa nthawi yayitali.
- Musamamwe mchere pakuphika. Mutha kuwonjezera osaposa 5 - 7 g patsiku lomaliza.
- Osamadya zakudya zomwe zimakulitsa chilakolako chanu cha nyama: nsomba, nsomba ndi bowa zochuluka, ma pickles, marinade, zokhwasula-khwasula, zakudya zosuta, zakumwa zoledzeretsa.
Zakudya zamapuloteni ziyenera kudyedwa zochuluka. Mapulogalamu ofunikira kwambiri onenepa kwambiri ndi nsomba, nsomba zam'madzi, azungu achizungu, tchizi lamafuta ochepa, zakumwa za mkaka wowawasa, ndi nyama yochepa mafuta.
Menyuyi iyenera kukhala ndi masamba, makamaka pamasamba a saladi okhala ndi masamba owaza, okometsedwa ndi mafuta a masamba. Michere yazakudya zochokera m'masamba ndi zipatso zimapangitsa kuti muzimva kusangalala komanso kuti muchepetse cholesterol, glucose, komanso zinthu zambiri zama metabolic. Mutha kuthandizira chakudya cha chinangwa powawonjezera m'minyewa, timadziti ndi zakumwa mkaka wowawasa.
Zogulitsa za lipotropic zimachepetsa masitolo amafuta m'chiwindi, zimasintha njira za kagayidwe kazinthu mkati mwake. Izi ndi monga: kanyumba tchizi, soya, mkaka, oatmeal, mtedza. Kuti musinthe misempha yamagazi mumenyu, muyenera kuphatikiza mafuta a masamba ndi nsomba.
Chakudya chizikhala katatu. Kugawa okwana calorie okwanira: 20% pa kadzutsa, chakudya chosakwana 10%, nkhomaliro 40%, chakudya chachiwiri 10%, chakudya 20%.
Masiku otsika a calorie otsika amalimbikitsidwa kuti muchepetse malo ogulitsa mafuta.
Kukhala ndi masiku osala a shuga
Kuchepetsa thupi mu shuga kumachitika ndikuchepetsa 40% kwa caloric kudya kuchokera zosowa zathupi. Izi zitha kuyambira 500 mpaka 1000 kcal. Mwachitsanzo, basal metabolic rate yomwe imatsimikizidwa ndi formula inali 2500 kcal.
Kuwerengera 2500 -40% = 1500 kcal. Pansi pa 1200, kuchepetsa zopatsa mphamvu sikulimbikitsidwa chifukwa chakuchepa kwa kayendedwe ka metabolic.
Zakudya zophatikizidwa ndikuyenda, masewera olimbitsa thupi, kusambira kuyenera kuchepetsa kulemera pafupifupi 500 g mpaka 1 kg pa sabata. Kuthamanga uku kumakhala koyenera, popeza kumapangitsa kagayidwe kachakudya mthupi, ndikupangitsa kuti kagayidwe kakang'ono kazikhala.
Kulemera msanga sikungathe kuchepetsedwa, chifukwa kuletsa kwakanthawi kadzakudya kumayambitsa kusintha kosiyanasiyana mwa njira ya kugwa kwamisempha, kutopa, kupweteka kwa mutu, kudzimbidwa. Ngati kulemera kumachepetsedwa pang'onopang'ono, ndikuchepera 500 g kutayika sabata limodzi, ndiye kuti masiku akusala akuwonetsedwa.
Mankhwalawa odwala matenda a shuga, otsika kalori amathera ndi mphamvu ya chakudya cha 500 - 800 kcal.
Zosiyanasiyana masiku osala:
- Mapuloteni: nyama, mkaka, tchizi tchizi, kefir, nsomba.
- Zakudya zomanga thupi: oat, apulo, masamba.
- Mafuta: kirimu wowawasa (samakonda kugwiritsidwa ntchito ngati matenda ashuga).
Zogulitsa zamapuloteni zimawonetsedwa kwa odwala omwe ali ndi matenda osokoneza bongo kuti achepetse kuchuluka kwa glucose ndi insulin, amachepetsa chilimbikitso, amasintha mosavuta komanso masiku osala kudya amasamutsidwa kwa iwo mosavuta. Kutsutsa kwa kusunga kwa mapuloteni masiku osala kudya ndi matenda a impso, matenda a shuga. Ndi matenda a impso, tikulimbikitsidwa kuti muchepetse zomwe zimakhala ndi mapuloteni a nyama. Ngati ndi kotheka, ikhoza m'malo mwa soya nyama kapena tofu.
Tsiku la nyama: chifukwa chake, muyenera kuwira nyama 400 g kuchokera ku nkhuku, nkhuku, ng'ombe, nyama yamchere. Bwino kunenepa, mchere sungathe kuwonjezera. Kuchuluka kwake kumayenera kudyedwa maulendo 5, nthawi zonse. Sizoletsedwa kudya nyama masiku ndi gout.
Kuti mupange tsiku la curd, muyenera 500 g ya kanyumba kochepa mafuta. Ndikulimbikitsidwa kuphika tchizi cha yogati nokha kunyumba. Kasanu patsiku, muyenera kudya 100 g ya kanyumba tchizi popanda shuga kapena wowawasa wowawasa. Amaloledwa kumwa tiyi kapena rosehip kulowetsedwa. Masiku osala kudya a curd amalimbikitsidwa kuti azichita ndi matenda amtunduwu, kulephera kwa mtima, chiwindi ndi matenda amisempha.
Monga imodzi mwazosankha, masiku osala kudya pa zakudya za Yarotsky angagwiritsidwe ntchito. Kuphatikiza pa 300 g ya kanyumba tchizi, imagwiritsa ntchito lita imodzi ya mkaka kapena kefir. Mutha kudya zakudya zinayi patsiku, 100 g kanyumba tchizi ndi 15 g wowawasa zonona. Kuphatikiza apo, decoction ya duwa lakuthengo kapena tiyi yofooka imaloledwa.
Tsiku la mkaka limagwiritsidwa ntchito pa malita 1.5 a mkaka, logawika magawo asanu. M'malo mkaka, mutha kugwiritsa ntchito yogati, kefir, mafuta ochepa ophika mkaka kapena yogati.
Patsiku losala nsomba, muyenera kuphika mitsinje yamafuta ochepa kapena nsomba zam'nyanja: nsomba za pike, nsomba za safroni, pike, cod, hake, pollock, safroni cod. Nsomba yophika, popanda kugwiritsa ntchito mchere, imagawidwa m'magawo asanu. Kulemera konse kwa nsomba patsiku ndi 500 g. Rosehip imaloledwa mu 500 g ya decoction popanda shuga.
Masiku osala kudya kwa mapuloteni angayambitse kuchepa kwa ntchito zamatumbo, motero tikulimbikitsidwa kumwa 1.5 malita a madzi. Ngati mumakonda kudzimbidwa, mutha kuwonjezera supuni ya oat kapena tirigu wa tirigu.
Carbohydrate masiku a shuga angathe kuchitika pa zinthu monga:
- Porridge yophika m'madzi popanda mafuta, shuga kapena mchere.
- Zipatso kapena misuzi ya zipatso, masaladi.
- Masaladi okhala ndi masamba ndi timadziti.
Pazigawo, oat kapena buckwheat amagwiritsidwa ntchito (kutanthauza mbewu zonse, osati mapesi). Porridge akhoza kuphika pamadzi kapena kuthira phala mu thermos ndi madzi otentha usiku. Potsitsa, kapu ya phala imagwiritsidwa ntchito. Phala lonse limagawika m'magawo asanu ndi limodzi a 5-6. Mutha kumwa tiyi ndi phala lamtchire lamtchire.
Kwa masiku a zipatso, maapulo osawerengeka, mapichesi, ma apricots, ndi zipatso za zipatso zimagwiritsidwa ntchito. Patsiku lomwe amafunika kudya 1.5 makilogalamu, logawidwa m'masamba 6.
Zoposa zipatso tsiku limodzi pamwezi sizikulimbikitsidwa, chifukwa fructose, ngakhale sizifunikira insulin chifukwa cha mayamwidwe, imatha kukhumudwitsa kagayidwe ka mafuta ndi chakudya. Ndi shuga wowola, mitundu iyi yotsitsa sagwiritsidwa ntchito.
Masiku osala kudya amadzimadzi amadzipaka mwatsopano kuchokera ku masamba, zipatso ndi zitsamba, komanso zosakanikirana zawo. Mutha kugwiritsa ntchito kuphatikiza kulikonse, kupatula mphesa, nthochi, beets.
Kuchuluka kwa madzi omwe amamwa mu shuga ayenera kukhala pafupifupi 600 ml, 800 ml ya msuzi wa rosehip amawonjezeredwa kwa iwo. Tsiku la kusala kwa juisi sililoleredwa ndi odwala onse, pakhoza kukhala kumverera kwanjala. Amawonetsedwa matenda ophatikizika: gout, urolithiasis, matenda oopsa, chiwindi ndi mafuta a chiwindi.
Masiku amasamba amatha pamasaladi atsopano. Kuti muchite izi, muyenera 1.5 makilogalamu a masamba: kabichi, kaloti, tomato, zukini, zitsamba, letesi. Mutha kugwiritsa ntchito mawonekedwe amodzi kapena angapo. Amaloledwa kuwonjezera supuni ya mafuta amasamba ku saladi, makamaka maolivi.
Masiku osala kudya a shuga ndi ochepa. Njira imodzi ndi kirimu wowawasa. Pamagwiritsidwe, kirimu wowawasa watsopano wamafuta 15% okhala ndi 80 g panthawi imodzi amagwiritsidwa ntchito, patsiku lokha mumatha kudya 400 g. Kuphatikiza apo, mutha kumwa makapu awiri a msuzi wa rosehip.
Pali zosankha za masiku osala kudya momwe zinthu zamagulu osiyanasiyana zimaphatikizidwira:
- Nyama ndi masamba saladi (350 g nyama ndi 500 g ya saladi).
- Nsomba ndi ndiwo zamasamba (400 g nsomba ndi 500 g wa saladi).
- Cottage tchizi ndi zipatso (400 g a kanyumba tchizi ndi 400 g zipatso).
- Porridge ndi kefir (100 g mbewu ndi 750 ml kefir).
Masiku osala kudya osakanikirana amaloledwa bwino, koma omwe amachitika ndi chinthu chimodzi amawona kuti ndi othandizira kupititsa patsogolo kagayidwe. Popeza izi ndizosinthika ndendende muzakudya zomwe zimapanga "chakudya chotulutsa" ndikufulumizitsa kusweka ndikuchotsa mafuta ochulukirapo m'thupi.
Asanayambe masiku osala kudya, ndikofunikira kupeza malingaliro a endocrinologist okhudza mlingo wa mankhwala ochepetsa shuga. Masana, ndikofunikira kuyendetsa kuchuluka kwa shuga m'magazi pamimba yopanda kanthu komanso maola awiri mutatha kudya. Musalole kuti shuga agwere pansi pazotsatsira.
Patsiku lomwe kudula zakudya kumachitika, ndikofunikira kusiya zolimbitsa thupi, kungoyenda pang'onopang'ono ndikuloledwa. Muyenera kukhala ndi shuga kapena maswiti nanu, kuti ndi chizungulire komanso kufooka mukulitse kuchuluka kwa shuga.
Kuchulukitsa kwa masiku osala kudya kuyenera kutsimikiziridwa ndi adokotala. Nthawi zambiri tsiku limodzi pa sabata limaperekedwa, lomwe limaphatikizidwa bwino ndi sabata.
M'masiku osala kudya, njala ikhoza kusokoneza. Kuti muchepetse, mutha kugwiritsa ntchito njira zapadera zopumitsira matenda ashuga. Kuti muchite izi, muyenera kugona pamsana panu, kuyika mapazi anu pansi, kuwapinda mawondo. Ikani dzanja limodzi pachifuwa, linalo pamimba. Inhale, jambulani m'mimba, ndikutulutsa chifuwa. Pakupuma, m'mimba mumatuluka, ndipo chifuwa chimagwa.
Payenera kukhala osachepera makumi anayi otero opumira. Kuthamanga kumakhala kosalala, sipayenera kusokonezeka m'thupi. Amachita masewera olimbitsa thupi asanadye, komanso kuti athetse njala, m'malo momadya. Kanemayo munkhaniyi akufotokozerani momwe mungatulutsire thupi matenda ashuga.
