Matenda a shuga a Mtundu Wachiwiri amafunikira kusankha zakudya zoyenera, zomwe zimathandiza shuga m'magazi ndikuteteza wodwala kuti asinthe kukhala wodalira insulin.
Komanso, odwala matenda ashuga omwe samadalira insulin ayenera kulimbana ndi kunenepa kwambiri komanso kupewa kunenepa kwambiri, chifukwa chake, zakudya zimasankhidwa kokha-calorie yotsika. Pali malamulo angapo pa kagwiritsidwe ntchito ka chakudya ndi kutentha kwake.
Pansipa tidzafotokozera za mtundu wa matenda a shuga a mtundu wachiwiri, mndandanda womwe udalimbikitsa, zakudya zomwe zidaloledwa pa glycemic index (GI), lingaliro la GI, ndi maphikidwe angapo othandiza omwe angapangitse zakudya zamagulu odwala matenda ashuga kuperekedwa.
Kodi GI ndi chiyani ndikuti muyenera kudziwa
Wodwala aliyense wa matenda ashuga, mosasamala mtundu, ayenera kudziwa lingaliro la index ya glycemic ndikutsatira zosankha za chakudya malinga ndi izi. Mloza wa glycemic ndi wofanana ndi digito womwe umawonetsa kuchuluka kwa shuga kulowa m'magazi, atatha kugwiritsa ntchito.
Zinthu zopangidwa ndi matenda ashuga ziyenera kukhala ndi GI ya ma PIERES 50, ndi chakudya cha chizindikirochi chitha kugwiritsidwa ntchito muzakudya za tsiku ndi tsiku osavulaza thanzi la odwala matenda ashuga. Ndi chizindikiritso cha mayunitsi 70, timangolimbikitsidwa nthawi ndi nthawi kuti tiwanyeke, koma zonse zomwe zili zapamwamba ndizoletsedwa kwathunthu.
Kuphatikiza apo, ndikofunikira kutenthetsera bwino mankhwalawo kuti GI yawo isakwere. Njira zopangira:
- Mu microwave;
- Pa grill;
- Kuzimitsa (makamaka pamadzi);
- Kuphika;
- Kwa okwatirana;
- Pophika pang'onopang'ono, mitundu ya "stew" ndi "kuphika".
Mlingo wolozera wa glycemic umakhudzidwanso ndi njira yophika yokha. Chifukwa chake, masamba osenda ndi zipatso zimawonjezera chizindikiritso chake, ngakhale ngati zinthu izi zigwera pamndandanda wololedwa. Timaletsedwanso kupanga misuzi kuchokera ku zipatso, chifukwa GI yawo ndi yokwera kwambiri, ndipo amasinthasintha mwanjira yosavomerezeka. Koma msuzi wa phwetekere ukhoza kumamwa mpaka 200 ml patsiku.
Pali masamba omwe ali ndi GI yosiyana mu mawonekedwe osaphika ndi owiritsa. Chitsanzo chowoneka bwino cha izi ndi kaloti. Kaloti karoti ali ndi GI ya 35 IU, koma yophika 85 IU.
Mukamapangira zakudya, muyenera kutsogozedwa ndi tebulo la glycemic indices.
Zakudya Zovomerezeka ndi Malamulo a Chakudya
Zosankha zomwe munthu amadwala matenda ashuga amasiyanasiyana, ndipo mbale zambiri zimatha kukonzedwa, kuyambira zakudya zam'mphepete mwa matenda ashuga mpaka zakudya zamafuta. Kusankha chakudya moyenera ndi theka lokha lomwe lili panjira yopita ku chakudya chokonzekera bwino.
Muyenera kudziwa lamulo lotere kuti muyenera kudya ndi matenda ashuga m'magawo ang'onoang'ono, makamaka nthawi zonse, kupewa kudya kwambiri komanso kugwa kwa chakudya. Kuchulukitsa kwa zakudya kumachitika kuyambira 5 mpaka 6 pa tsiku.
Chakudya chomaliza osachepera maola awiri ndikupita kokagona. Zipatso, ndiwo zamasamba, chimanga, zopangidwa ndi nyama zimaphatikizidwa muzakudya za tsiku ndi tsiku, ndipo zonsezi zimayenera kukumbukiridwa pokonzekera mndandanda wamlungu.
Zipatso zokhala ndi index yotsika ya glycemic, ndiko kuti, mpaka PISCES 50 zimaperekedwa pansipa, chifukwa chake zimatha kudyedwa osawopa kuti izi zingakhudze shuga ya magazi. Zipatso zotsatirazi zitha kulimbikitsidwa ndi dokotala wa matenda ashuga:
- Jamu;
- Chitumbuwa chokoma;
- Peach;
- Apple
- Ngale
- Ma currants akuda ndi ofiira;
- Zipatso za citrus (zamtundu uliwonse);
- Apurikoti
- Cheramu maula;
- Ma rasipiberi;
- Strawberry
- Persimmon;
- Blueberries
- Plum;
- Nectarine;
- Sitiroberi zamtchire.
Kuchuluka kwa zipatso tsiku lililonse ndi 200 - 250 magalamu. Nthawi yomweyo, zipatso zomwezo zimayenera kudyedwa pa chakudya cham'mawa choyamba kapena chachiwiri, popeza zimakhala ndi shuga wachilengedwe komanso kuti zitheke bwino, zolimbitsa thupi za munthu zimafunikira, zomwe zimangopezeka theka loyamba la tsiku.
Masamba ndi magwero abwino a mavitamini ndi mchere. Kuchokera kwa iwo mumatha kuphika osati masaladi okha, komanso zovuta mbali zovuta za nyama ndi nsomba, kuphatikiza masamba ena. Masamba okhala ndi GI wa mpaka 50 PISCES:
- Anyezi;
- Phwetekere
- Kaloti (zatsopano);
- Kabichi yoyera;
- Broccoli
- Asparagus
- Nyemba
- Makina
- Garlic
- Tsabola wobiriwira ndi wofiira;
- Tsabola wokoma;
- Nandolo zouma ndi zophwanyika - chikasu ndi zobiriwira;
- Zambiri;
- Turnip;
- Biringanya
- Bowa.
Pakudya, msuzi wamasamba, womwe umakonzedwa pamadzi kapena pa msuzi wachiwiri (madziwo akaphika ndi nyama ndikatentha ndikupeza watsopano), idzakhala njira yoyamba. Msuzi wa Mash sayenera kukhala.
Pansi pa chiletso, masamba omwe amakonda ngati mbatata amakhalabe. Mlozera wake wa GI wafika pamitundu yoposa 70.
Komabe, ngati wodwalayo asankha kudzichitira nokha ndi mbatata, ndiye kuti muyenera kuduladula zidutswa ndikulowetsa m'madzi, makamaka usiku. Kotero wowuma wowonjezera amatuluka ndipo index ya glycemic imachepa.
Mbale ndi gwero losasinthika lamagetsi la mtundu 1 ndi matenda ashuga a 2. Pali malingaliro oyenera kukonzekera kwake - musawotere chimanga ndi batala ndipo musawiritse mkaka. Mwambiri, mukamadya gawo la chimanga osachepera maola 2,5, simuyenera kudya mkaka ndi mkaka wowawasa, zonsezi zimatha kuyambitsa shuga m'magazi.
Maphwando amlole okhala ndi chizindikiro cha GI cha ma PISCES 50:
- Mpunga wa bulauni (ndi wa bulauni, yoyera pansi pa chiletso);
- Perlovka;
- Phala la barele;
- Buckwheat;
- Mpunga.
Ziyenera kutsimikiziridwa padera kuti oat flakes ali ndi GI yayikulu, koma ngati mungadule mapakewo kukhala ufa kapena kugula oatmeal, mbale iyi sikhala pachiwopsezo kwa odwala matenda ashuga.
Mkaka ndi mkaka wopanda mkaka ndiye chakudya chabwino cha munthu wodwala matenda ashuga.
Kuchokera ku tchizi tchizi ndi zonona zonona, mumatha kuphika osati zathanzi zokha, komanso zotsekemera zokoma. Malonda a mkaka otsatirawa ndi mkaka wowawasa amaloledwa:
- Mkaka wonse;
- Mkaka wowonda;
- Kirimu ndi 10% mafuta;
- Kefir;
- Ryazhenka;
- Tchizi chamafuta pang'ono;
- Tofu tchizi;
- Yogati yopanda mafuta.
Nyama ndi offal zimakhala ndi mapuloteni ambiri, zomwe zimakhala ndi phindu pamikhalidwe ya odwala matenda ashuga. Zotsatirazi zimaloledwa, nyama yokhayo ndiyenera kusomedwa osati mafuta:
- Chikuku
- Turkey;
- Nyama ya Kalulu;
- Chiwindi cha nkhuku;
- Ng'ombe ya chiwindi;
- Ng'ombe.
Tiyeneranso kudziwa kuti palibe dzira limodzi lomwe limaloledwa kudya tsiku lililonse; GI yake ndi 50 PESCES.
Zakudya za sabata
Pansipa pali mndandanda wabwino wa sabata, womwe mungatsatire osawopa kukweza shuga mumagazi anu.
Mukaphika ndikugawa chakudya, ndikofunikira kutsatira malamulo omwe ali pamwambawa.
Kuphatikiza apo, kuchuluka kwamadzi tsiku ndi tsiku kumayenera kukhala malita awiri. Tiyi yonse imatha kutsekemera ndi wokoma. Zakudya zoterezi zimagulitsidwa ku pharmacy iliyonse.
Lolemba:
- Chakudya cham'mawa - gramu ya saladi wa zipatso (apulo, lalanje, peyala) yokometsedwa ndi yogurt;
- Chakudya cham'mawa chachiwiri - tchizi tchizi, 2 ma PC. makeke a fructose;
- Chakudya chamasana - msuzi wamasamba, phala la buckwheat ndi chiwindi chowongoletsedwa, khofi wobiriwira;
- Zakudya zopanda pake - masamba saladi ndi dzira lophika, khofi wobiriwira ndi mkaka;
- Chakudya chamadzulo - chakudya chamasamba ndi nkhuku, tiyi wakuda;
- Chakudya chachiwiri ndi kapu ya kefir.
Lachiwiri:
- Chakudya cham'mawa - curd soufflé, tiyi wobiriwira;
- Chakudya cham'mawa chachiwiri - zipatso zokazinga, tchizi tchizi, tiyi;
- Chakudya chamasana - msuzi wa buckwheat, phwetekere ndi biringanya, nyama yophika;
- Zosakhazikika - odzola (okonzeka malinga ndi Chinsinsi cha odwala matenda ashuga), ma 2 ma PC. makeke a fructose;
- Chakudya chamadzulo - phala la barele ndi mafuta msuzi;
- Chakudya chachiwiri ndi kapu ya ryazhenka, apulo imodzi yobiriwira.
Lachitatu:
- Chakudya cham'mawa - tchizi chimbudzi ndi zipatso zouma, tiyi;
- Chakudya cham'mawa chachiwiri - omelet yofiyira, khofi wobiriwira wokhala ndi zonona;
- Chakudya chamadzulo - msuzi wamasamba, cutlet yofinya komanso saladi yamasamba;
- Zakudya zazing'ono - tiyi wokhala ndi zikondamoyo za odwala matenda ashuga;
- Chakudya chamadzulo - masamba a nyama mu msuzi wa phwetekere;
- Chakudya chachiwiri ndi kapu ya yogati yopanda mafuta.
Lachinayi:
- Chakudya cham'mawa - saladi wa zipatso wokazinga yogati yopanda zipatso;
- Chakudya cham'mawa chachiwiri - barele wa ngale ndi zidutswa za zipatso zouma;
- Chakudya chamasana - msuzi wokhala ndi mpunga wamafuta, barele phala ndi zigawo za chiwindi;
- Chakudya chamasana - saladi wa masamba ndi dzira lophika, tiyi;
- Chakudya chamadzulo - biringanya wophika wokazinga ndi nkhuku yokazinga, khofi wobiriwira ndi kirimu;
- Chakudya chachiwiri ndi kapu ya kefir, apulo.
Lachisanu:
- Chakudya cham'mawa - omelet yonyowa, tiyi wakuda;
- Chakudya cham'mawa chachiwiri - tchizi tchizi, peyala imodzi;
- Chakudya chamadzulo - msuzi wamasamba, choko choko, phala la buckwheat, tiyi;
- Zakudya zazing'ono - tiyi wokhala ndi charlotte kwa odwala matenda ashuga;
- Chakudya chamadzulo - phala la barele lokhala ndi patty;
- Chakudya chachiwiri ndi kapu ya yogati yamafuta ochepa.
Loweruka:
- Chakudya cham'mawa - dzira lophika, tchizi chofufumitsa, tiyi wokhala ndi masikono pa fructose;
- Chakudya cham'mawa chachiwiri - curd soufflé, peyala imodzi, tiyi;
- Chakudya chamasana - msuzi ndi barele wa pearl, bowa wophika ndi ng'ombe;
- Zokhwasula - saladi wa zipatso;
- Chakudya chamadzulo - phala la buckwheat, Turkey yophika;
- Chakudya chachiwiri ndi kapu ya kefir.
Lamlungu:
- Chakudya cham'mawa - tiyi wokhala ndi zikondamoyo za odwala matenda ashuga;
- Chakudya cham'mawa chachiwiri - omeled yam'madzi, saladi wamasamba;
- Chakudya chamasana - msuzi wamasamba, mpunga wa bulauni ndi chiwindi cha nkhuku.
- Zokhwasula - oatmeal ndi zipatso zouma, tiyi.
- Chakudya chamadzulo - mphodza wamasamba, nsomba zothira.
- Chakudya chachiwiri ndi kapu ya ryazhenka, apulo.
Kutsatira zakudya zotere, munthu wodwala matenda ashuga samangoyendetsa shuga wamagazi, komanso adzakhutiritsa thupi mokwanira ndi mavitamini ndi mchere.
Malangizo ofananira
Chakudya choyenera ndi chimodzi mwazinthu zazikulu za moyo wa anthu odwala matenda ashuga, zomwe zimalepheretsa kusintha kwa matenda ashuga achiwiri kukhala mtundu wotsika ndi insulin. Koma gome la zakudya liyenera kutsagana ndi malamulo ena ochepa kuchokera pamoyo wa odwala matenda ashuga.
100% mowa ndi kusuta ziyenera kupatula. Kuphatikiza apo mowa umachulukitsa kuchuluka kwa shuga m'magazi, nawonso, molumikizana ndi kusuta, umayambitsa kuphipha kwa mitsempha.
Chifukwa chake, muyenera kuchita zolimbitsa thupi tsiku lililonse, osachepera mphindi 45 patsiku. Ngati ilibe nthawi yokwanira yochita masewera olimbitsa thupi, ndiye kuti kuyenda mu mpweya watsopano kumalipira kuchepa kwa masewera olimbitsa thupi. Mutha kusankha imodzi mw masewera:
- Kuthamanga;
- Kuyenda
- Yoga
- Kusambira
Kuphatikiza apo, chisamaliro chapadera chimayenera kulipira kwa kugona wathanzi, nthawi yomwe munthu wamkulu amakhala pafupifupi maola asanu ndi anayi. Anthu odwala matenda ashuga nthawi zambiri amakhala ndi vuto la kugona, ndipo izi zimakhudza thanzi lawo. Ngati vuto lotere lilipo, mutha kuyenda mu mpweya watsopano musanagone, kusamba ofunda, ndi nyali zonunkhira bwino m'chipinda chogona. Musanagone, musanachite masewera olimbitsa thupi. Zonsezi zikuthandizira kupuma mofulumira kukagona.
Kutsatira zakudya zoyenera, kuchita masewera olimbitsa thupi mokwanira, kugona mokwanira komanso kusakhala ndi zizolowezi zoyipa, wodwala matenda ashuga amatha kuyendetsa magazi mosavuta ndikusungabe zochitika zonse zolimbitsa thupi.
Kanema yemwe ali munkhaniyi amapereka malangizo posankha zakudya za matenda ashuga a mtundu 2.
