Moyo wokhala ndi matenda amtundu woyamba komanso wachiwiri umafunika kuti wodwalayo azitsatira malamulo angapo omwe amaletsa kulumpha mu shuga. Ndikofunikira kuchita masewera olimbitsa thupi tsiku ndi tsiku, omwe umalepheretsa kulemera, omwe anthu odwala matenda ashuga amakumana nawo chifukwa cha kusokonezeka kwa metabolic, amathandizanso thupi kuyamwa glucose.
Chinsinsi cha thanzi ndikuwongolera zizindikiro zonse ndizakudya zoyenera, zomwe zimayenera kuwerengedwa molingana ndi index ya glycemic yazogulitsa ndi malamulo othandizira awo kutentha.
Sikuti zakudya zonse zomwe zimatha kudyedwa ndi shuga, ngakhale masamba ndi zipatso, zina mwa izo ndizololedwa, koma zochepa. Ndi shuga wambiri, muyenera kupatula zakudya zomwe zimapezeka m'mimba mosavuta, ndiye kuti, zokhala ndi index yayikulu ya glycemic. Amapanga kukhwimitsa kwambiri mu shuga m'magazi motero amachititsa hyperglycemia, yomwe imaphatikizapo kuchuluka kwa jakisoni wa insulin.
Ichi ndichifukwa chake ndikofunikira kuphunzira zomwe zakudya zimatha kudyedwa ndi kuchuluka kwa shuga m'magazi, mndandanda womwe udzafotokozeredwa pansipa, ndi chithandizo chiti cha kutentha chomwe chikufunika komanso zomwe, mwambiri, zimatanthauzira monga GI.
Mlozera wa Glycemic - ndi chiyani
Mawu akuti glycemic index amatanthauza kuchuluka kwa kusungunuka kwa mafuta m'magazi ndi kuwonongedwa kwawo kwamphamvu kwambiri. Zakudya zokhala ndi index yayikulu ya glycemic (GI) zilowa mthupi, zimayamba kuchuluka msanga, motero zimakhudza thanzi la munthu wodwala matenda ashuga, omwe amatha kuwonjezeredwa ndi jakisoni wowonjezera wa insulin yochepa.
Kuti mukhale ndi shuga wambiri, muyenera kusankha zakudya zama GI ochepa, nthawi zina ndi GI wamba, ndipo sizingatheke kuti muzidya zakudya zokhala ndi index yayikulu ya glycemic. Koma ndi zizindikiro ziti zomwe zimawoneka ngati zabwinobwino? Uwu ndi mndandanda wa magawano a GI:
- Kuchokera pa mayunitsi 0 mpaka 50 - chizindikiro chotsika;
- Kuyambira 50 mpaka 70 mayunitsi - pafupifupi;
- Kuyambira 70 mpaka pamwamba, UNIT ndi yokwera.
Kuphatikiza pa mndandandandawu, womwe umaphatikizapo mndandanda wazinthu zololedwa, muyenera kukumbukira malamulo omwe amathandizira kutentha. Zowonadi, mukamaphika kapena kuwongolera ndi kuwonjezera mafuta ambiri azamasamba, GI ya zinthu zovomerezeka imakwera kwambiri.
Mutha kukonza zakudya motere:
- Wiritsani;
- Mu microwave;
- Mu multicooker, njira "yazimitsa";
- Kwa okwatirana;
- Stew ndi mafuta ochepa azomera;
- Grill kuphika.
Musaganize kuti zakudya za anthu odwala matenda ashuga ndizosavuta kusankha, chifukwa mndandanda womwe umaloledwa umaphatikizapo zipatso, ndiwo zamasamba ndi zinthu zomwe zizipezeka muzakudya za tsiku ndi tsiku.
Kuchokera ku zakudya zovomerezeka mutha kuphika zakudya zingapo - masaladi, mbale zovuta za masipelo, casseroles, curd soufflé ngakhalenso mchere.
Zanyama
Chakudya cha nyama ndi chakudya chofunikira kwambiri tsiku lonse. Izi zimaphatikizapo nyama, offal, mazira, mkaka ndi mkaka wowawasa.
Mukamadya nyama kuchokera pamndandanda wololedwa, muyenera kuchotsa khungu ndi mafuta nthawi zonse, mulibe chilichonse chothandiza, cholesterol chokha chomwe ndi zovulaza thupi.
Mazira owiritsa amaloledwa mu shuga mumtundu uliwonse, GI ya yolk ndi 50 PESCES, ndipo mapuloteni ndi 48 PIECES, chizololedwa tsiku lililonse ndi dzira limodzi. Mwa njira, imakhala ndi cholesterol yambiri. Mazira angagwiritsidwe ntchito kuphika casseroles ndi soufflé curd.
Kuchokera ku nyama ndikofunikira kuyimitsa chisankho pa:
- Kuku - GI ndi 0 PIECES;
- Kalulu - GI ndi 0 PIECES;
- Chiwindi cha nkhuku - GI ndi wofanana ndi 35 PISCES;
- Turkey - GI ndi 0;
- Ng'ombe - GI ndi 0.
Izi zokhala ndi shuga wokwezeka sizipangitsa kuti ziwuke, koma zimangilitsa thupi ndi zinthu zofunika kufufuza ndi mavitamini, kuti, mwachitsanzo, cutlets ya nkhuku yodwala matenda ashuga 2 ikhale yophika.
Zakudya zamkaka ndi mkaka wowawasa zomwe zimakhala ndi calcium yambiri komanso zabwino kwa chakudya chamadzulo. Nayi mindandanda wawo:
- Mkaka - 30 magawo;
- Yogati yopanda mafuta - ma 35;
- Kefir - magawo 15;
- Tchizi chopanda mafuta chopanda mafuta - mayunitsi 30;
- Skim mkaka - 25 mayunitsi.
Kuchokera ku tchizi chokoleti, mutha kuphika mitundu yonse yazakudya zopepuka ndikuzidya m'mawa, ndikuphatikiza ndi zipatso. Nayi imodzi mwa izo - mudzafunika magalamu 200 a tchizi chamafuta ochepa, dzira limodzi, magalamu 50 osakanikirana ndi zipatso zouma (ma apricots owuma ndi nkhuyu), sinamoni kumapeto kwa mpeni, ndi kutsekemera ngati mukufuna.
Cottage tchizi chimasakanizidwa ndi mazira ndi zipatso zouma, chisanakhazikitsidwe m'madzi otentha kwa mphindi 20. Menyani misa ndi blender mpaka kusinthasintha kwakupezeka. Mukasinthira ku nkhungu ya silicone ndikuyika mu microwave kwa mphindi 15. Pambuyo panthawiyi, sinthani zokongoletsedwa za curd kukhala mbale ndikuwaza ndi sinamoni.
Uwu ndi mndandanda wazakudya zomwe sizingathe kudya zakudya zamasiku onse:
- Curd misa - 70 PIERES;
- Beef Strogan - 56 PESCES;
- Kirimu wowawasa - mayunitsi 56;
- Batala - 55 PISCES.
Amaletsanso nsomba zamafuta zilizonse ndi nyama - nkhumba, mwanawankhosa, mafuta.
Mbale
Ndi mtundu wina uliwonse wa matenda ashuga, odwala nthawi zambiri amafunsa kuti ndi zakudya zamtundu wanji zomwe zingadye kuti asachulukitse shuga? Pankhaniyi, kusankha kumakhala kochulukirapo, lamulo lalikulu sikuyenera kukometsa mbale ndi mafuta osamwa mkaka, chifukwa izi zimapangitsa kuti pakhale kulumikizidwa kwa mndandanda wamagulu a shuga.
Porridge iyenera kuphatikizidwa muzakudya za tsiku ndi tsiku, kutengera kuwerengera - wina akutumizira kukhala supuni 4 za mbewu zosaphika. chifukwa cha kuchuluka kwa CHIKWANGWANI, chimanga chimathandizira kuti minyewa ikhale yachilendo.
Mbewu zololedwa zokhala ndi index yotsika ya glycemic:
- Phala la chimanga - PISCES 40;
- Buckwheat - 50 PISCES;
- Perlovka - mayunitsi 22;
- Mpunga wakuda (bulauni) - 45 PISCES.
Balere ndi buckwheat ali ndi mavitamini ambiri komanso zinthu zofunika kuzifufuza, motero mbewu ziwiri izi ziyenera kupezeka pakudya kwa wodwala matenda ashuga.
Zinthu Zotsogola Zapamwamba:
- Mpunga - 70 PIERES;
- Semolina phala - 70 PESCES:
- Oatmeal - 66 PISCES.
Ndikofunikira kudziwa kuti oatmeal, pansi kukhala ufa (oatmeal), wokhala ndi index yotsika ya glycemic.
Zamasamba
Kugwiritsa ntchito zamasamba kumaloledwa pamitundu yopanda malire, kumene kuli, omwe ali pamndandanda. Koma pali zovuta zina. Chitsanzo chowoneka bwino cha izi ndi kaloti. Itha kudyedwa yaiwisi (GI = 35 PIECES), koma yophika imakhala ndi chizindikiro chokwera kuposa average (GI = 70 PIECES). Kuti muchepetse mayendedwe ake owiritsa, ndikofunikira kuphika kaloti muzidutswa zazikulu, puree pansi pa chiletso chotheratu.
Mbatata yophika imakhala ndi GI ya mayunitsi 65, ndi mbatata zosenda za mayunitsi 90, chifukwa cha chakudya chawo, shuga wamagazi adzachuluka kwambiri. Koma ngati simungathe kulekerera kuchepa kwa mbatata m'zakudya, tikulimbikitsidwa kuti izilowetsedwa m'madzi ozizira kuti muchepetse GI usiku - izi zimasiya wowuma kwambiri.
Pansipa pali mndandanda wazinthu zololedwa zochokera pamndandanda wawo:
- Broccoli - 10 PISCES;
- Anyezi - magawo 10;
- Nkhaka - 10ED;
- Tsabola wobiriwira 10 PIECES;
- Tsabola wofiyira - PISCES 15;
- Kabichi yoyera yoyera - mayunitsi 15;
- Maolivi obiriwira - magawo 15;
- Kholifulawa - 15;
- Garlic - 20 magawo;
- Phwetekere - 15 magawo.
Kuyambira masamba osati masaladi okha omwe amakonzedwa, komanso mbale zina zomwe zimapangidwa mu mphodza ndi mawonekedwe owiritsa. Ichi chitha kukhala chakudya chabwino cham' nyama ndi nsomba. Omasuka kuphatikiza masamba osiyanasiyana - pankhaniyi, palibe choletsa kwa odwala matenda ashuga.
Madzi amatha kupangidwa kuchokera ku zinthu zamasamba, makamaka phwetekere - imakhala ndi mavitamini ambiri ndi michere yambiri, koma timadziti ta zipatso ndizoletsedwa kwathunthu.
Pokhapokha, mungathe kumwa 70 ml ya madzi, omwe kale anali osungunulidwa ndi madzi, mogwirizana ndi gawo limodzi mwa atatu.
Zipatso
Zipatso zimagwira ntchito yayikulu pazakudya za anthu odwala matenda ashuga, chifukwa zimakhala ndi mavitamini ndi fiber yambiri, zomwe zimathandiza kuthetsa poizoni m'thupi, ndikufulumizitsa njira ya chakudya ndi mafuta.
Kutumiza zipatso tsiku lililonse kumatha kukhala gawo limodzi mwa magawo atatu a chakudya chonse. Koma ngati mumakonda zakudya zotsekemera komanso zowawasa, ndizotheka kuwonjezera kuchuluka kwa tsiku ndi tsiku zomwe amamwa.
Komanso mavitamini ambiri amapezeka mu peel ya zipatso. Chakumwa chopatsa thanzi chimapangidwa kuchokera ku ma peangerine. Pa ntchito imodzi, mumafunikira supuni ziwiri zamasamba osenda bwino, omwe amadzazidwa ndi 200 ml ya madzi otentha ndikuthiridwa kwa mphindi zosachepera zisanu. Tiyi ya tangerine imakulitsa kukana kwa thupi kumatenda ndikuchepetsa mphamvu yamanjenje.
Mwa zipatso, zotsatirazi ndizololedwa:
- Blackcurrant - 15 ZITHUNZI;
- Ndimu - 20 magawo;
- Msuzi wa mphesa - 22 ZITHUNZI 22;
- Cherry - 22 PISCES;
- Makangaza - 35 magawo;
- Plum - 25 PISCES;
- Peyala - 35 magawo;
- Ma apricots owuma - mayunitsi 30;
- Maapulo - 30 magawo;
- Ma apricots owuma - mayunitsi 30;
- Cherry maula - mayunitsi 25;
- Orange - 30 PIECES;
- Peach - 35 magawo;
- Rasipulosi - 30 mayunitsi.
Ndikwabwino kudya zipatso m'mawa chifukwa zimakhalabe ndi glucose ndipo thupi limafunikira zolimbitsa thupi kuti zikwaniritse bwino. Njira yayikulu yakudya yam'mawa ndi saladi wa zipatso wokonzedwa ndi yogurt yopanda mafuta kapena kefir.
Mutha kugwiritsa ntchito decoctions a zipatso zouma - izi zikuthandizani kukulitsa chitetezo chathupi komanso kuchepetsa kugwira ntchito kwa m'mimba. Kukonzekera gawo la tsiku ndi tsiku la decoction, mungafunike osakaniza magalamu 50 a zipatso zouma (ma apricots zouma, zoumba zouma, zipatso) - zonsezi zimathiridwa ndi 300 ml ya madzi otentha ndikuthiridwa kwa mphindi zosachepera 10.
Chimodzi mwazosankha za saladi wa zipatso:
- Mphete zamakangaza - zidutswa 15;
- Mtundu umodzi wobiriwira;
- Hafu ya lalanje;
- Zitatu zolimba zolimba;
- 200 ml ya yoghurt yopanda mafuta kapena kefir.
Dulani zipatsozo kukhala ma cubes akulu, kuwonjezera makangaza ndi 200 ml ya yogurt yopanda mafuta. Chakudya cham'mawa choterocho ndi bwino kusaphika nthawi yomweyo musanachigwiritse ntchito, kuti musunge mtengo wonse wazogulitsa.
Madzi, ngakhale atapangidwa kuchokera ku zipatso zokhala ndi index yotsika ya glycemic, amalimbikitsa shuga. Zonsezi zimafotokozedwa mophweka - palibe CHIKWANGWANI mu timadziti.
Makina amagetsi
Njira yodyetsera chakudya iyeneranso kuchitika malinga ndi njira yapadera. Chifukwa chake, chakudyacho chimayenera kukhala chosakanikirana, magawo ang'onoang'ono, nthawi 5-6 patsiku, komanso malo ofanana, makamaka nthawi imodzi. Izi ndizofunikira kuti zikondamoyo zikhale zokonzekera katundu ndikuyesera kudzipanga ndi insulin ya mahomoni kwambiri (amatanthauza mtundu wachiwiri wa matenda ashuga).
Wodwala matenda ashuga ayenera kudya madzi osachepera malita awiri patsiku, koma mutha kuwerengera kuchuluka kwake malinga ndi zopatsa mphamvu zomwe zimadyedwa patsiku, ndiye kuti kalori imodzi ndi yofanana ndi millilita imodzi amadzimadzi.
Zogulitsa zilizonse zomwe sizinalembedwe ndi endocrinologist zimaloledwa kudya pokhapokha atakambirana ndi adokotala.
Podziwikiratu monga matenda ashuga, wodwalayo amangofunika kukhala munthu wodalirika komanso wodziletsa kuti azitha kuthana ndi magazi komanso kuti asadumphe.
Mu kanema munkhaniyi, adotolo apitiliza mutu wa zomwe zimachitika pakudya kwa magazi.
