Matenda a shuga ndi matenda oopsa. Madokotala ambiri amati matenda ashuga ndi njira ya moyo. Chifukwa chake, kuzindikira kumeneku kumakupangitsani kuti musinthe zikhalidwe zanu zakale.
Amadziwika kuti matenda a shuga a mtundu wa 2 amadziwika ndi kuwonjezeka kwa shuga wamagazi chifukwa chosakwanira kugwira ntchito kwa ma pancreatic islets omwe amapanga insulini, kapena kukula kwa kulolerana (chitetezo chokwanira) cha ma receptors a mahomoni.
Gawo loyamba la chithandizo ndikusintha kwa zakudya. Anthu omwe ali ndi matenda a shuga a 2 amafunika kuwongolera kudya kwawo, kuwerengera chakudyacho malinga ndi matebulo apadera.
Mfundo yazakudya
Mfundo yayikulu yopangira chakudya choyenera kwa anthu odwala matenda ashuga ndi kuwerengera kwa chakudya chambiri. Amasinthidwa mothandizidwa ndi ma enzymes kukhala glucose. Chifukwa chake, chakudya chilichonse chimadzutsa shuga wamagazi. Kuchulukaku kumasiyana pakachulukidwe. Chifukwa chake, ndizosatheka kuyankha funso lomwe amadya shuga wamagazi. Mankhwala ochepetsa glucose okha omwe ali ndi vuto lofananalo, koma osati chakudya. Koma pali zakudya zomwe zimachulukitsa shuga pang'ono.
Kuti muwonetsetse kuti chakudya chomwe mumadya ndi chofunikira momwe mungathere komanso sichikukweza kwambiri shuga m'magazi, lingaliro la glycemic index likugwiritsidwa ntchito tsopano.
Mlozera wa Glycemic
Madokotala kumapeto kwa zaka za zana la 20 adapeza kuti chilichonse chogulitsa chimakhala ndi index yake ya glycemic. Izi zidachitika pokhapokha pochiza komanso kupewa matenda a shuga 2 - machitidwe a zakudya. Tsopano, kudziwa mndandanda wazinthu zamtundu wa glycemic kumathandiza anthu athanzi kuti azikhala moyo wabwino komanso wabwino.
Ichi ndi chizindikiro chomwe chimawonetsera molondola ziwerengero zowonjezera shuga m'magazi pambuyo podya chinthu china. Imakhala payokha pachakudya chilichonse ndipo imayambira magawo 5-50. Mitengo yamagetsi imawerengeredwa mu labotale ndikugwirizana.
Anthu odwala matenda amtundu wa 2 amalimbikitsidwa kuti azidya zakudya zomwe mtundu wawo wa glycemic sudutsa 30.
Tsoka ilo, odwala ambiri amakhulupirira kuti akatembenukira ku chakudya chapadera, moyo wawo udzasinthika kukhala "wopanda pake." Koma sichoncho. Zakudya zamtundu uliwonse, zosankhidwa malinga ndi mbiri ya glycemic, zimatha kukhala zosangalatsa komanso zothandiza.
Zakudya za Zakudya
Chakudya chathupi chathunthu chikuphatikiza zipatso, ndiwo zamasamba, chimanga, mkaka ndi nyama. Gawo lokhalo lazinthu izi ndi lomwe lingatsimikizire kuchuluka kwa mavitamini ndi michere mthupi, kuchuluka kolondola kwa masamba ndi nyama. Komanso, mothandizidwa ndi chakudya chokwanira, mutha kusankha bwino zomwe zili ndi mapuloteni, mafuta ndi chakudya. Koma kukhalapo kwa matendawa kumafunika kuwerengera kwa mndandanda wa glycemic wa chilichonse, komanso kusankha kwa mtundu ndi kuchuluka kwa chakudya.
Tiyeni tiwone mwatsatanetsatane gulu lililonse la michere.
Zamasamba
Masamba amakhulupirira kuti ndizabwino kwambiri zotsitsa shuga m'magazi a matenda ashuga a 2. Izi sizowona konse. Koma pali chowonadi china m'mawu awa. Chifukwa chogwiritsa ntchito masamba, shuga wamagazi samakula. Chifukwa chake, zimatha kudyedwa mopanda malire. Chosiyana ndi okhawo omwe akuimira omwe ali ndi wowuma (mbatata, chimanga). Ndi zovuta ku carbohydrate yomwe imawonjezera mndandanda wamtundu wa glycemic.
Komanso, kuphatikiza masamba muzakudya kumathandizanso kuchepetsa kulemera, komwe nthawi zambiri kumakhala vuto kwa anthu odwala matenda ashuga a 2. Masamba, kuwonjezera pa index yotsika ya glycemic, zimakhala ndi zochepa zopatsa mphamvu. Chifukwa chake, kubwezeretsanso mphamvu mukamagwiritsa ntchito sikokwanira. Thupi limakumana ndi kuchepa mphamvu ndipo limayamba kugwiritsa ntchito zomwe limapeza. Madipoziti amafuta amathandizidwa ndikukonzedwa kukhala mphamvu.
Kuphatikiza pazokhala ndi zopatsa mphamvu zochepa, masamba ali ndi fiber pamapangidwe awo, omwe amathandizira kuyambitsa chimbudzi ndikuwongolera kagayidwe. Nthawi zambiri mwa anthu onenepa kwambiri, njirazi zimakhala pa mlingo osakwanira, ndipo kuchepa thupi komanso kuchepa mphamvu, ndikofunikira kuuchulukitsa.
Masamba otsatirawa, atsopano kapena atatha kutentha (kuwiritsa, kuwiritsa, kuwotcha), amathandizira kuchepetsa shuga:
- zukini;
- kabichi;
- radish;
- biringanya;
- nkhaka
- udzu winawake;
- Yerusalemu artichoke;
- saladi;
- tsabola wokoma;
- katsitsumzukwa
- amadyera atsopano;
- dzungu
- Tomato
- nsapato;
- nyemba;
- sipinachi
Masamba obiriwira amakhalanso ndi shuga chifukwa cha zomwe zimakhala ndi magnesium yayikulu. Izi zimathandizira kufulumizitsa kagayidwe, chifukwa chomwe zakudya zimachepetsa shuga m'magazi a 2 shuga.
Ngati simutsatira mndandandawo, ndiye kuti muyenera kusankha mtundu wa ndiwo zamasamba zomwe zili ndi mtundu wobiriwira ndipo wopanda zipatso zabwino pambuyo pake.
Zipatso
Tsoka ilo, mawu omveka bwino akachepetsa thupi kuti zinthu zotsekemera za ufa zitha kusinthidwa kwathunthu ndi zipatso sizikugwira ntchito ndi mtundu wachiwiri wa shuga. Chowonadi ndi chakuti zipatso zimakhala ndi zipatso zotsekemera chifukwa cha shuga. Kuphatikiza apo, zimakhala ndi ma carbohydrate othamanga, omwe amayenera kuyambira.
Type 2 shuga mellitus sichimapatula kuthekera kosangalala ndi zipatso zatsopano, koma apa muyenera kusamala kwambiri. Gwiritsani ntchito zinthu zomwe zili ndi glycemic index zosaposa 30 zokha.
Ganizirani zipatso zabwino kwambiri komanso mtundu wa zotulukazo.
- Cherry Muli michere yambiri, yomwe imathandiza kukonza chimbudzi komanso kupewa kutimbidwa mukamadya zakudya zochepa. Cherry alinso ndi vitamini C ndipo ali ndi katundu wa antioxidant, yemwe amakhudza bwino zomwe zimachitika mthupi komanso amachotsa zotsalira zoyipa.
- NdimuNdiwothandiza kwambiri, chifukwa kapangidwe kake kamachepetsa mphamvu ya glycemia (shuga m'magazi) pazinthu zina zakudya zomwe zili ndi index yayikulu ya glycemic. Chosangalatsanso ndi zopatsa mphamvu zake zopatsa mphamvu. Izi zimatheka chifukwa chakuti ndimuyo imayambitsa kuchuluka kwa kagayidwe kachakudya ngakhale kuti malonda ake amakhala ndi zochepa zopatsa mphamvu. Vitamini C, rutin ndi limonene mu kapangidwe kake ndizofunikira kwambiri pakukula kwa kagayidwe kachakudya. Zipatso zina za zipatso zimatha kudyedwa.
- Maapulo obiriwira ndi peel.Zipatso zimakhala ndi kapangidwe kake (mu peel) chitsulo chochuluka, vitamini P, C, K, pectin, fiber, potaziyamu. Kudya maapulo kumathandizira kuti pakhale kuchepa kwa mchere komanso mavitamini kuti maselo agwiritse ntchito. CHIKWANGWANI chimathandizira kufulumizitsa kagayidwe komanso kusintha kagayidwe. Koma osamadya maapulo ambiri. Zokwanira tsiku lililonse kudya maapulo 1 akulu kapena awiri.
- AvocadoIchi ndi chimodzi mwazipatso zochepa zomwe zimakhudza shuga m'magazi anu mwakuchepetsa. Amasintha insulin receptor mosavuta. Chifukwa chake, avocado ndi chipatso chothandiza kwambiri kwa matenda ashuga a 2. Kuphatikiza pazopindulitsa zake, ili ndi mapuloteni ambiri, mchere wothandiza (mkuwa, phosphorous, magnesium, potaziyamu, chitsulo), komanso amakonzanso zosowa zoyenera za folic acid mthupi.
Zinthu zopangidwa ndi nyama
Ndikosavuta kusankha kugula nyama zomwe zingakwaniritse zomwe zimayikidwa. Tsoka ilo, akatswiri ena azakudya ndikuti madokotala amalimbikitsa kupatula nyama pachakudya chamitundu iwiri, koma mitundu inanso yovomerezeka.
Mikhalidwe yayikulu yomwe imamwetsedwera imakhala yochepa mu chakudya chamoto komanso yambiri m'mapuloteni. Mitundu yotsatira ya nyama ili ndi zida zotere:
- khosi yotsamira;
- mtundu wopanda khungu;
- kalulu wopanda khungu;
- khungu lopanda khungu.
Zinthu zonsezi ndizothandiza komanso zovomerezeka pokhapokha malamulo azitsamba la kutentha adatsatiridwa. Nyama iliyonse iyenera kuphikidwa yokha.
Nsomba
Ichi ndi panacea pachakudya chamoto chochepa. Ndi nsomba yomwe imathandizira kuti chakudya chamafuta azikhala ndi mafuta ochepa. Nthawi zambiri amalimbikitsa kuti zopangidwa ndi nyama zisinthidwe ndi nsomba.
Palinso zakudya zapadera za nsomba. Nthawi yomweyo, nsomba ndi nsomba zam'madzi ziziphatikizidwa muzakudya zosachepera 8 pamwezi. Izi zimathandizira kusintha mawonekedwe a glycemic m'magazi ndikuchepetsa cholesterol yathunthu, yomwe imalepheretsa chiopsezo cha zovuta zamtima.
Nyanja zam'madzi ndi nsomba zamafuta ochepa ziyenera kuphikidwa monga mawonekedwe osamba kapena kuphika mu uvuni. Nsomba yophika ndiyothandiza. Zinthu zodzikongoletsera siziyenera kuphatikizidwa, chifukwa zinthu zina zofunika pokazinga zimachulukitsa index ya glycemic ndi zopatsa mphamvu zamalonda.
Mbale
Porridge ndiye mbale yofunikira kwambiri yamaphikidwe aliwonse, chifukwa pafupifupi chimanga chilichonse chimangokhala ndi ma protein pang'ono ndi mapuloteni. Zakudya zamafuta othamanga mwa iwo ndizochepa kwambiri.
Zakudya zowonda sizimayambitsa kuchuluka kwa shuga m'magazi, koma zimathandizira kuti zikhale bwino.
Chofunika kwambiri ndi oatmeal. Idzakhala chakudya cham'mawa chabwino kwambiri cha munthu aliyense. Porridge wolemera CHIKWANGWANI, amapanga filimu yoteteza yomwe imaphimba m'mimba. Izi zimamuteteza ku mankhwalawa oledzera.
Zamoyo zomwe zimathandizira kuchepetsa magazi:
- mapira;
- zitsamba;
- mphodza
- mpunga wakuda ndi wamtchire;
- balere wogulira;
- tirigu
Zinthu zamkaka
Mkaka wosakhazikika umasokoneza magazi a magazi. Zonsezi zimachitika chifukwa cha lactose - chakudya china chofulumira. Chifukwa chake, kusankha kuyenera kukhala pazinthu zamkaka zomwe zakhala zikuchitidwa ndi kutentha. Mukamaphika, chakudya chamagulu onse azikhala ndi nthawi yopumira.
Chifukwa chake, tchizi ndizololedwa kuti zigwiritsidwe ntchito. Ma enzyme apadera omwe amafunikira pokonzekera kuti agulitse mkaka, ndikupangitsa tchizi kukhala yotetezeka kwathunthu kwa odwala matenda ashuga. Tchizi cha kanyumba kwamafuta chimaloledwanso kuti chiwonjezeredwe muzakudya. Koma mlingo wa tsiku ndi tsiku sayenera kupitirira 150 g. Izi ndichifukwa choti wowawasa mkakonzedwe kanyumba tchizi sangathe "kukonza" onse mkaka.
Onetsetsani kuti mwayang'ana pazinthu zomwe zimapezeka, popeza opanga ena amatha kuwonjezera chakudya, komanso ngakhale shuga wangwiro, pakuchulukitsa ndi kukhalabe ndi kukoma. Chifukwa chake, batani lolimbikitsidwa lotsekemera likulimbikitsidwa kuti mugwiritse ntchito.
Yogati yachilengedwe popanda kuphatikiza kupanikizana, mafuta, zipatso ndi shuga, ndi kirimu pang'ono ndimalolezanso kololedwa.
Zinthu zina
Sinthani zakudya ndi mtedza (mkungudza, walnuts, mtedza, amondi ndi ena). Amakhala ndi mapuloteni komanso mafuta ochulukirapo. Koma zopatsa mphamvu zake zopatsa mphamvu ndizokwera kwambiri, kotero muyenera kuchepetsa kugwiritsa ntchito kwawo anthu omwe ali ndi thupi lochulukirapo.
Banja laLegume ndi bowa ndilolandilidwanso m'zakudya, popeza zimakhala ndi zinthu zambiri zofunikira zomwe zimafufuza komanso mapuloteni ofunikira, zakudya zopatsa thupi.
Zakumwa zamtundu wa tiyi kapena khofi zimatha kuledzera ndi chisangalalo chomwecho, koma muyenera kuphunzira momwe mungawakonzekerere popanda shuga.
Zinthu za soya zimathandiza kudzaza wodwala ndi mkaka ndi mkaka wosaloledwa. Zilibe vuto lililonse kwa odwala matenda ashuga.
Ndikofunika kukumbukira kuti kukhalabe ndi chakudya nthawi zonse kumakhala koyamba, chifukwa kusowa kwa kukweza kwa glucose kumachepetsa kufunika kwa mankhwala. Izi zimachepetsa chiopsezo cha zovuta.
Koma musanyalanyaze kusintha kwina kwaumoyo ndikunyalanyaza chithandizo chamankhwala. Popeza kusankha kukhala moyo wabwino pamodzi ndi matendawa ndi ntchito yayitali komanso yopweteka kwambiri yomwe imadalitsika chifukwa chokhala bwino komanso moyo wautali.
