Kudya maswiti samakondedwa ndi ana okha, komanso ndi akulu onse. Komabe, zakudya zotere ndizovulaza kwambiri ndipo zitha kuvulaza chithunzi ndi mkhalidwe waumoyo. Zakudya zotsekemera komanso zamafuta kwambiri ndizowopsa kwa iwo omwe ali ndi matenda amtundu 1 komanso matenda ashuga a 2.
Ngati mumadya zakudya zolemera ndipo nthawi yomweyo osachotsa shuga m'thupi, izi zimayambitsa kudwala.
Kodi magazi amakwera bwanji?
Pakhoza kukhala zifukwa zingapo zowonjezera shuga. Kuti mumvetse bwino chithunzichi, zazikuluzo ziyenera kupendedwa.
Zakudya zamafuta othamanga
Zakudya zomanga thupi zimathamanga komanso pang'onopang'ono. Oyamba (amatchedwanso osavuta) amatha kulowa m'magazi nthawi yomweyo atagwiritsidwa ntchito. Izi zimapangitsa kulumpha kowopsa m'magulu a shuga.
Zakudya zomanga thupi zotere zimapezeka m'zakudya zonse zomwe shuga yonkola imagwiritsidwa ntchito:
- mkate wopanda tirigu;
- chokoleti ndi confectionery;
- zakumwa zoziziritsa kukhosi;
- kuphika batala.
Mafuta ambiri othamanga amakhalanso ndi pasitala, zipatso zina zokoma (nthochi, mphesa, Persimmons).
Kudya chakudya chotere kuyenera kupewedwa. Ndikofunika kusankha imodzi yomwe ingatengeke pang'onopang'ono momwe mungathere, ndikupereka kuyenda kwamphamvu komanso kofananira tsiku lonse.
Chakudya chabwino kwambiri cha munthu amene akudwala matenda ashuga chimakhala mpunga wa bulauni, masamba ndi zipatso zotsekemera komanso zowawasa.
Mkulu glycemia
Nthawi zina sizingatheke kunena kuti munthu akangodya chakudya samamwa mwachangu kapena pang'onopang'ono. Kuti muthandizire odwala komanso omwe akungofuna kuti azichita bwino, apeza tebulo lapadera la glycemic indices. Zinthu zake zonse zimafotokozedwa ndi kuthamanga kwa magazi. Shuga wothamanga kwambiri ndi 100.
Kuyankha kwa kangaude mu shuga ndikupanga insulin ndi kapamba. Azikulitsa shuga pamwazi, ndiye kuti insulin yambiri.
Muyenera kuwunika mndandanda wazakudya zomwe wodwala amadya chakudya cham'mawa. Ndibwino kuyambitsa tsiku ndi "kusewera kwakutali" zakudya zomwe zimakupatsani mphamvu tsiku lonse.
Ndibwino kungophatikiza m'zakudya zanu zomwe zakudya zomwe zimapezeka m'mazira 50. Ngati thupi lifuna chakudya chopatsa thanzi kwambiri, ndiye kuti chakudya choterocho chiyenera kuphatikizidwa ndi glycemic yotsika.
Zovuta za kupsinjika kwa shuga
Mavuto opsinjika amatha kupangitsa kuti shuga asakhale ndi chidwi ngakhale atakhala kuti ali ndi chakudya chamagulu. Pali umboni kuti kukhumudwa kwamalingaliro sikungakhale chifukwa chokhala ndi shuga wambiri, komanso chofunikira kwambiri pakukula kwa matenda ashuga.
Kupanikizika kosalekeza kumachepetsa chidwi cha insulin.
Mavuto osaneneka omwe amachititsa kuti cortisol atulutsidwe kwambiri. Hormoni iyi ndiyofunikira mu kagayidwe kachakudya ka thupi ndipo imayang'anira kugwiritsa ntchito mphamvu. Ndi cortisol yomwe imapangitsa munthu kudya zakudya zamafuta ochulukirapo komanso zimapangitsa kuti munthu akhale ndi chidwi chofuna kudya.
Mchitidwewu ukamapitirira, kukomoka kwa adrenal gland kumawonedwa, ndipo shuga m'magazi limakulabe. Munthu amene ali ndi nkhawa amakhala kuti amadya osamalamulira. Ngati vutoli latha, ndiye kuti kudya kwambiri kumakhala chifukwa cha hyperinsulinemia komanso kukana kwa insulin.
Zizindikiro za shuga
Zizindikiro za kuchuluka kwa glucose m'magazi kudzakhala:
- kukakamira pafupipafupi kukodza (kutulutsa mkodzo kumawonjezera nthawi iliyonse);
- kupumirana mseru ndi kusanza;
- kulimbikira kwa mutu;
- kuchepa thupi mofulumira (kapena kukhazikika mwachangu);
- mavuto ndi kumveka bwino kwa masomphenya;
- kutopa ndi kufooka;
- ludzu losalekeza ndi kuwuma mkamwa.
Momwe mungachepetse shuga ndikudya?
Monga taonera kale, muyenera kutsatira njira yoyenera yodyera komanso kudya zakudya zabwino. Ndikofunikira kudya osachepera 5-6 patsiku, ndipo pang'ono, komanso nthawi yanthawi yazakudya izikhala yofanana.
Madokotala akunena molimba mtima kuti m'chilengedwe palibe chakudya chomwe chingachepetse shuga. Komabe, zinthu zambiri zopezeka mgulu limakhala ndi zotsatira zopindulitsa thupi chifukwa chotsika kwa glycemic index.
Chakudya choterocho sichingayambitse kulumpha kwa glucose. Tikulankhula zamasamba, zipatso ndi mbewu zina, zomwe zimakhala ndi mitundu yambiri yazomera pakupanga kwawo. Ziphuphu, buluwheat, ndi mphesa ndizotsogoza zomwe zimathandizira kuchotsa shuga.
Zogulitsa
Ngati mumadya nkhaka zatsopano, ndiye kuti chidwi chake chichepa, ndipo kagayidwe kake kamathandizira. Izi zamasamba zitha kuphatikizidwa m'masaladi ambiri. Lamulo lalikulu ndikugwiritsa ntchito nkhaka pansi, osati wowonjezera kutentha.
Othandizira azaumoyo amalimbikitsa kukonza masiku akusala nkhaka, koma ndi matenda ashuga, muyenera kufunsa dokotala. Ngati masamba ambiri amamwa tsiku limodzi limodzi ndi mankhwala ochepetsa shuga, ndiye kuti shuga amatha kugwa mpaka milingo yosavomerezeka.
Buckwheat
Minyewa ya Buckwheat ndiyofunikira kwambiri shuga. Pazifukwa zochizira, phala imatha kuphatikizidwa ndi zakudya za odwala matenda ashuga nthawi zambiri. Odwala mwina amadziwa maphikidwe opangira buckwheat ndi kefir.
Kuphatikizidwa kwa mbewu monga chimanga kuli ndi chinthu chapadera, chiro-inositol, chomwe chimakhala ndi zotsatira zake pakupanga magazi. Kuphatikiza apo, ndizofanana ndi matenda a shuga makamaka, ndizothandiza kwambiri kuposa mbewu zina chifukwa chochepa cha wowuma mkati mwake.
Mphesa
Chipatsochi ndi chofunikira kwambiri pamitundu yonse ya zipatso. Itha kudyedwa monga mawonekedwe a timadziti, mwatsopano. Ngati mumadya zipatso nthawi zonse, ndiye kuti chimbudzi chikhala bwino, chakudya chizikhala choperewera kwa nthawi yayitali. Zotsatira zake, shuga m'magazi a shuga imakwera pang'onopang'ono ndipo imakwaniritsa kuti thupi lonse liwonongeke.
CHIKWANGWANI chomera chiyenera kukhala osachepera 25 peresenti muzakudya.
Zakudya zokhala ndi mapuloteni ndizothandiza chimodzimodzi:
- mazira a nkhuku kapena zinziri;
- nyama yodala;
- nyemba zobiriwira;
- nsomba zam'nyanja;
- nyama yankhuku yoyera;
- nyemba (makamaka nandolo);
- tchizi chamafuta ochepa komanso mkaka wina.
Amathana bwino ndi vuto la anyezi ndi adyo. Palibe othandiza kwambiri chomwe chimakhala tiyi wobiriwira, msuzi wa phwetekere ndi vinyo wofiira wouma, koma modabwitsa.
Kulimbana ndi shuga ndi njira za wowerengeka
Ngati dokotala wakupezekapo walola, ndiye kuti mutha kukonza bwino thanzi lanu ndikusintha kuchuluka kwa shuga m'magazi mothandizidwa ndi mankhwala ena.
Zomwe zimagwiritsidwa ntchito
Chinsinsi ichi kuchokera m'chiuno cha duwa chimakhudza kudula chiuno chouma. Supuni zitatu za ufa izi zimathiridwa mu 500 ml ya madzi otentha ndikusungidwa mumadzi osamba kwa mphindi 15. Msuzi wokonzeka umathiridwa mu thermos ndikuumiriza maola ena 24. Imwani mankhwalawa ayenera kukhala mphindi 30 asanadye kawiri pa tsiku.
Ngati pali vuto ndi ziwalo zogaya zomwe zili mu mbiriyakale, ndiye kuti chinthucho chikuyenera kugwiritsidwa ntchito mosamala, komabe, rosehip mu shuga ndiyabwino kwambiri.
Muzu wa Horseradish
Muzu wokongoletsedwa wa horseradish umathandizanso kuchotsa shuga. Iyenera kuphatikizidwa ndi mkaka wothira muyezo wa 1 mpaka 10. Mu shuga, mankhwalawa amatengedwa supuni katatu patsiku musanadye.
Tsamba la Bay
Mutha kuchotsa shuga wambiri ndi tsamba lokhazikika. Muyenera kutenga zidutswa 10 ndikutsanulira kapu yamadzi otentha. Kuthira uku kumasungidwa mu thermos kwa tsiku limodzi, ndikuwamwetsa mu kapu kotala katatu patsiku mphindi 30 chakudya chisanachitike.
Njira ya mankhwala akhale masiku 6. Tsamba limachotsa shuga kwa nthawi yayitali, ndipo chithandizo cha matenda ashuga omwe ali ndi tsamba la bay ndizothandiza nthawi zonse.
Anyezi wophika
Mwina njira yosavuta komanso yothandiza kwambiri yochotsera shuga ndikugwiritsa ntchito anyezi wophika. Ngati mumadya anyezi m'mawa uliwonse, ndiye kuti patatha masiku 10 wodwalayo azindikiranso, ndipo kuwerengera kwa glucose kumabwera moyenera.
Lilac
Lilac wamba yam'munda yadzitsimikizira mwangwiro. Masamba amtengo uwu amathiridwa monga tiyi ndikudya popanda zopanda malire komanso osadya. Njirayi imathandizira odwala matenda ashuga kuti azigwira kwa nthawi yayitali.
Kuchotsa shuga kumathandizidwanso ndi kulowetsedwa kwa lilac masamba. Ayenera kukonzekera pamlingo wotupa. Supuni ziwiri za zopangira zimatsanuliridwa mu 500 ml ya madzi otentha ndikuumirira kwa maola 6. Pambuyo pa nthawi iyi, msuzi umasefedwa ndikuwudya tsiku lonse (kwa mankhwala atatu).
Ndimu ndi dzira
Ndikofunikira kufinya msuzi wa mandimu 1, kuyendetsa mazira atatu a zinziri mmenemo ndikugwedezeka. Jaketi yamtunduwu imakhala yoledzera pamimba yopanda kanthu kwa masiku atatu motsatana. Pambuyo masiku 10, mankhwalawa amabwerezedwa. Shuga amachepetsa bwino, osadwalitsa wodwala.
Blueberries
Chomera chimatha kugwiritsidwa ntchito kwathunthu (zonse zipatso ndi masamba). Kuphatikiza apo, zinthu zopanda pake zitha kutengedwa mwatsopano kapena zouma, zophatikiza ndi shuga.
Kapu yamadzi otentha imathiridwa mu supuni ya mabuliberi ndipo imadzetsedwa chithupsa posamba madzi. Kuumirira 2 hours, kenako wosefedwa. Imwani mankhwalawa katatu patsiku supuni.
Njira ya mankhwala ndi miyezi 6 popanda yopuma. Ngati motsutsana ndi maziko a mankhwalawa zakudya zapadera zimayang'aniridwa moyenera, ndiye kuti ndizotheka kuiwalako za shuga kwa nthawi yayitali.
Acorns
Zosadabwitsa, koma zipatso za m'dzinjazi zimagwira ntchito yabwino kwambiri yochotsa shuga owonjezera m'thupi mu shuga. Zipatsozi zimaphwanyidwa ndikudyedwa ndi supuni katatu patsiku musanadye.
Njira iliyonse yomwe wodwala wodwala matenda ashuga amatenga, mosamala ndi thanzi lake komanso kugwiritsa ntchito malangizo osavuta, mutha kupeza zotsatira zabwino ngakhale osagwiritsa ntchito mankhwala, omwe nthawi zambiri amakhudza chiwindi.
Malangizo othandiza shuga wambiri ndi masewera olimbitsa thupi tsiku lililonse pamasewera kapena masewera olimbitsa thupi. Mosasamala kanthu za mawonekedwe ndi zaka zake, masewera olimbitsa thupi amakhala othandizira kuthamanga a metabolism.
Zakudya zopatsa thanzi, kupewa kupsinjika ndi kuyesedwa pafupipafupi kuchipatala ndiwo chinsinsi cha moyo wathunthu.
