Kusala kwapakati ndi insulin kukaniza ndi mtundu 2 matenda a shuga: 16: 8

Kusala kwapang'onopang'ono kwakhala zochitika zenizeni, mwanjira iyi kutaya mapaundi owonjezera lero m'malo mokomera anthu otchuka. Tidafunsa katswiri wathu wazakudya zamagulu onse komanso endocrinologist Lira Gaptykaeva momwe zakudya zamavalidwe zimakwanira anthu omwe ali ndi T2DM ndi prediabetes.

Katswiri wazolimbitsa thupi ku America, David Zinchenko, wolemba za kudya kwa maola 8, komwe kumadziwika kuti kusala kudya kwakanthawi, akukhulupirira kuti kulibe njira yodalirika yoyendetsera thupi lanu. Amawerengera manambala omwe angalimbikitse aliyense: pakusala kwakanthawi, kumatenga mpaka 5 kg pa sabata. Koma kodi ndizotheka kugwiritsa ntchito njirayi kwa anthu omwe ali ndi insulin kukaniza ndi mtundu 2 shuga?

Endocrinologist ndi katswiri wazakudya Lira Gaptykaeva limapereka yankho loyenera pafunso ili, koma limatengera malingaliro ofunikira. Timampatsa pansi.

endocrinologist ndi katswiri wazakudya Lira Gaptykaeva

Kusala kwapang'onopang'ono ndi koyenera kwa aliyense, kupatula anthu omwe ali ndi matenda am'mimba mu gawo lodana kwambiri, mwachitsanzo, zilonda zam'mimba kapena duodenum, ulcerative colitis, etc. (motere, chithandizo chamankhwala othandizira) kugunda kwamtima kwaposachedwa, kugunda kwamtima, matenda a mtima, kuperewera kwa m'mapapo) - asankha kugwiritsa ntchito nthawi yayitali, ayenera kumwedwa limodzi ndi dokotala.

Ngati tikulankhula za matenda osokoneza bongo a prediabetes kapena mtundu 2, ndiye, monga lamulo, nthawi zonse amagwirizanitsidwa ndi kukhalapo kwa kulemera kwambiri komanso kuwonongeka kwa minofu yolakwika ndi insulin. Kuti muthane ndi vutoli, muyenera kudya pafupipafupi, popeza chakudya chilichonse, ngakhale mutakhala ndi zakudya kapena ayi, zimakulitsa kuchuluka kwa insulin.

Ndikovuta kuthyola ozungulira a "insulin-owonjezera mafuta - kukana insulini". Ngati anthu omwe ali ndi chiwonetsero choyambirira cha zovuta za carbohydrate metabolism amadya pafupipafupi, ndiye kuti mchaka chimodzi kapena ziwiri ali pachiwopsezo chotenga matenda a shuga.

Ndi kusala kwakanthawi, "zenera la chakudya" limatha kukhala mpaka maola 12 (timakhala ndi njala kwa maola 12, timadya 12), koma njira 16: 8 ndiyotchuka kwambiri (timakhala ndi njala kwa maola 16, timadya 8).

Sankhani njira yoyenera yosinkhira bwino yomwe ikugwirizana ndi moyo wanu kuti mukhale omasuka komanso kuti musamadzikakamize nokha, ndikukhala ndi nkhawa zina.

Mwachitsanzo, mutha kumaliza kudya 4 k.m., ndiye kuti kadzutsa m'mawa ukhoza kukhala 8 koloko m'mawa. Monga njira, ngati mutadya chakudya chamadzulo maola 3-4 musanadye chakudya, mutha kudya chakudya cham'mawa pang'ono (onjezani maola 16), pambuyo pa maola 11 mpaka 12 patsiku. Mukamasala kudya kwakanthawi, mumatha kudya katatu patsiku, kapena mumaphika zakudya ziwiri zazikulu komanso chakudya chimodzi. Nthawi yomweyo, ndikofunikira kuti zakudya zanu zizikhala ndi magronutrients oyambira (BJU). Kuperewera kwakukulu mu zakudya zamapuloteni, mafuta kapena chakudya kumatha kuyambitsa zovuta zam'magazi komanso mahomoni.

Nthawi yochulukirapo ikadutsa pakati pa chakudya chomaliza komanso chakudya cham'mawa, timakhala ndi mwayi wotha kugwiritsa ntchito zida zoteteza, zomwe thupi limayamba kudya "zinyalala za cell" - maselo akale omwe angayambitse khansa m'tsogolo. Chifukwa chake kusala kudya kwakanthawi kumathandizanso kupewa matenda ambiri komanso kukalamba.

Mwa njira, sikofunikira kwenikweni kuti kuzungulira kwa maola 8 kuyambe nthawi yomweyo. Chofunikira kwambiri ndikuti nthawi yotsiriza ya maola 8 mutatha kudya, nthawi yosala kudya iyenera kukhala osachepera maola 16.

1. Chotsani shuga, maswiti, mpunga woyera, ufa, pasitala, chakudya mwachangu pazakudya. Ngati simukutero, ndiye kuti simungakonde kucheperachepera thupi, ngakhale mutatsatira malamulo ena onse mosamala. Kugwiritsa ntchito zakudya zamafuta okwanira GI kwa maola awiri okha, ndikuyambitsa kugwidwa ndi njala yakuthengo. Palibenso chifukwa chopewa zakudya zamagalimoto nthawi zonse, perekani zakudya zamafuta omwe ali ndi GI yotsika (osakwana 50), mwachitsanzo, chimanga, masamba osakhazikika, zipatso zokhala ndi GI yotsika komanso amadyera.
2. Gawani mapuloteni muzakudya za tsiku ndi tsiku: iyenera kukhala yambiri chakudya cham'mawa, chochepa chakudya chamasana komanso chochepa kwambiri pakudya kwamadzulo.
3. Ndikofunikira kuti chakudya chamadzulo chisakhale mochedwa 20.00, mopepuka momwe zingathere, osapitirira 300-400 kcal, kugona tulo tabwinobwino, ndi kudzuka ndi njala m'mawa ndi kudya chakudya cham'mawa chokwanira.
4. Yambani tsiku ndi kapu ya madzi oyera komanso osachepera mphindi 8 zolimbitsa thupi. (Ino ndi nthawi yocheperapo yomwe ingagwiritsidwe ntchito poyenda mwamphamvu kapena mokakamira, ndikulimbikitsidwa ndi wolemba njirayo). Mothandizidwa ndi machitidwe osavuta awa, kagayidwe kake kamayambitsidwa.
5. Osayiwala kumwa madzi (zotheka ndi mandimu) masana, bwezeretsani madzi nthawi zonse.
6. Ngati pakadutsa maola 16 mukufuna kudya, ndiye kuti palibe njira. Imwani zakumwa zambiri. Mitengo ya zitsamba kapena ya zipatso ingathandize ndi njala. Kumwa khofi panthawiyi sikulimbikitsidwa, chifukwa kumapangitsa kuti minyewa yanu ya adrenal isamasuke, imalimbikitsa kutulutsa kwa adrenaline, cortisol, komanso kusokoneza kugona.
7. Musanamwe khofi, yang'anani wotchi yanu. Nthawi ya khofi ya maola 8 imaloledwa mpaka awiri okha masana.
8. Iwalani za mowaAmaletsedwa kwathunthu.

Kugona ndikupumula ndikofunikira. Onetsetsani kuti mwakhazikitsa mabwalo a circadian. Ngati sitikugona asanakwane 23,00, kupanga kwa melatonin, mahomoni akuluakulu omwe amayendetsa gawo logona pakumwa, amasokonezeka. Katulutsidwe wa cortisol, mahomoni omwe samangotithandizira kusintha kupsinjika, komanso kupsinjika kosatha, kumawonjezera kuchuluka kwa mafuta, kumawonjezera kuthamanga kwa magazi, komanso kuchepa kwa chakudya m'thupi.

M'maloto, timatotropic timatulutsa timadzi tomwe timakhala ndi mafuta owotcha. Pankhani yakusokonezeka kwa tulo, kubisala kwa mahomoni a luteinizing kumachepa, izi ndizofunikira kwa abambo, chifukwa ndi omwe amachititsa kuti testosterone apangidwe. Testosterone yotsika sikuti imangokulitsa moyo, komanso imathandizira kutsitsidwa kwamafuta kwambiri, ndipo chifukwa chake imakhala pachiwopsezo cha matenda a prediabetes ndi mtima.

Mtundu woyamba wa zakudya

Chakudya cham'mawa

• Green smoothie - 250 ml, kapangidwe kazomwe mwasankha (1 2 avocado, sipinachi 100 g, 1 apulo, udzu winawake, nkhaka, broccoli, kiwi, kusakaniza ndi 100 ml ya mkaka wamasamba kapena madzi oyera ndi mandimu kapena zipatso za mphesa;
• Dzira lowiritsa;
• Sangweji yambewu-yonse yokhala ndi tchizi yofewa siponso 30% yamafuta.

Chakudya chamadzulo

• Sauerkraut (100 g) + beets yophika pakati + ¼ chikho cha paini mtedza + 1 tsp. mafuta a azitona kapena a nati, mchere ndi tsabola kulawa;
• 200 g wa Turkey wophika mu uvuni;
• Buckwheat yophika - 150 g.

Chakudya chamadzulo:

• Masamba otsekemera - 200 g (belu tsabola, phwetekere, nyemba zobiriwira, supuni 1 ya mafuta a masamba, mchere ndi tsabola kuti alawe).

Patsiku lililonse: kuchokera 1.5 malita a madzi ndi mandimu.

Mtundu wachiwiri wa zakudya

Chakudya cham'mawa

• Steam omelet kuchokera mazira awiri;
• Sangweji tchizi osapitilira 30% mafuta;
• Chipatso choti musankhe (apulo, peyala, lalanje);
• Khofi

Chakudya chamadzulo:

• Mankhwala okhala ndi tomato ndi tchizi (arugula 20 g + mafuta a masamba 1 tsp + tchizi 30 g + 2 tomato wobiriwira);
• Mbatata yophika - 150 g;
• Mtundu wowotcha (nkhuku) - 200 g, mafuta a azitona - 1 tbsp;
• Msuzi wa Rosehip - 200 g.

Chakudya chamadzulo:

• Vinaigrette - 250 g;
• Mtundu wophika nkhuku (nkhuku) - 100 g, mafuta a azitona - 1 tbsp.

Patsiku lililonse: kuchokera 1.5 malita a madzi ndi mandimu.