Poyamba, zakudya za hypoglycemic zidapangidwa kuti muchepetse zotsatira zamafuta m'magazi a shuga mthupi la munthu. Mndandanda wazinthu zomwe zili ndi index yotsika ya hypoglycemic womwe umalola kuti mpweya ukhale pang'onopang'ono kulowa m'magazi unatsimikizika. Munthu amamva kutalika.
Posankha glycemic index yamalonda, shuga adatengedwa ngati zonena. Mndandanda wake wa glycemic udafanana ndi mayunitsi zana. Zowonjezera zama glycemic index zamalonda poyerekeza ndi mtengo. Kuyandikira kwambiri pamlingo, kuthamanga kwazinthuzo kumakhudzidwa ndi thupi, ndipo liwiro la glucose limakulirakulira.
Masiku ano, kudya komanso kukhala ndi moyo wathanzi kwakhala kofunikira kwambiri. Anthu ena amanenepa kwambiri, zomwe sizimangowapangitsa kukhala osasangalala, komanso amakhalanso ndi mavuto ena. Zikatero, chisankho choyenera ndikusankha zakudya zokhala ndi index yotsika ya glycemic.
Mfundo zoyambirira za chakudya chama hypoglycemic
Nutritionists akulangizidwa kuti azitsatira malamulo awiri oyambirira mukamadya matenda a hypoglycemia.
Lamulo loyamba la zakudya
Pa gawo loyambirira la zakudya, zakudya zonse zokhala ndi index yayikulu ya glycemic ziyenera kupatula kwathunthu chakudyacho. Izi zikuphatikiza ndi zipatso zokoma, uchi, mbatata, popcorn ndi zinthu zina. Kugwiritsa ntchito kwawo kumatsogolera ku UK kuwonjezeka kwa thupi.
Zofunika! Simuyenera kuchepetsa kwambiri tsogolo la amayi ndi amayi oyamwitsa pazakudya zawo, chifukwa zinthu izi zimakhala zofunikira pachitukuko cha mwana.
Chakudya choterocho chimaperekedwa kwa anthu omwe amakhala ndi masewera olimbitsa thupi kapena othamanga.
Pa maziko a chakudyacho pamayenera kukhala zamasamba, nyemba, nyemba, masamba, malalanje, zinthu zamkaka komanso maswiti ena, monga marmalade.
Lamulo lachiwiri la zakudya
Pakapita kanthawi chakudya, zinthu zomwe zimakhala ndi glycemic index zamagulu 50 zimatha kuyambitsidwa. Amatha kukhala ma cookie, durum tirigu vermicelli, timadziti tatsopano kuchokera ku zipatso ndi ndiwo zamasamba, chokoleti chakuda, njere.
Zogulitsa zoterezi zimalimbikitsidwa kuti zizimwa m'mawa. Komabe, sizikulimbikitsidwa kudya mikate yoyera kapena zophika.
Kutsatira malamulo ngati amenewa kumakupatsani mwayi wochotsa zolemera ma kilogalamu 4-5 m'miyezi itatu. Zotsatira izi sizimatheka, ngakhale mutasiya kugwiritsa ntchito mafuta. Komabe, musanadye izi, muyenera kufunsa katswiri wazakudya ndipo ngati n`koyenera, mayeso.
Glycemic Index Chakudya Piramidi
Mukamatsatira zakudya zama hypoglycemic, ndikofunikira kupatula kudya zamafuta ndikuwonjezera kuchuluka kwa chakudya chamagulu muzakudya. Zitha kukhala
- nyemba
- zipatso zosachepera
- njere zosasinthika
- mafuta ochepa mkaka.
Kwa munthu wamkulu, kumwa ma calories 1,500 patsiku kumaonedwa ngati kwabwinobwino.
Ngati kulemera kwa munthu kupitirira 100 makilogalamu, ndiye kuti muyezo ungachulukidwe kupita ku ma calories a 2000. Ndi chakudya chama calorie ichi, ndizotheka kutaya pafupifupi kilogalamu m'masiku 7.
Kumbali inayo, zonsezi zimasankhidwa mosiyanasiyana, ndipo kuwerengera kwamawonekedwe sikuti nthawi zonse kumakhala kolondola. Komanso, muyenera kudziwa ngati munthu akuchita masewera olimbitsa thupi, kuchuluka kwa nthawi yomwe akuwona ali pampando wokhala, ndi zina zambiri. Kodi metabolism yake ndi yotani?
Zosankha zamasana tsiku
Zakudya zonse ziyenera kugawidwa m'magawo atatu. Zakudya zazing'ono zazing'ono, monga maapulo kapena zipatso zilizonse zosachepera shuga, zimaloledwa masana. Chakudya cham'mawa, mkaka kapena msuzi tikulimbikitsidwa, komanso oatmeal ndi supuni zochepa zamphesa.
Chakudya chamasana, njira yabwino kwambiri ingakhale msuzi wamasamba, magawo 2-3 a mkate wopanda nzeru, zipatso.
Chakudya chamadzulo, ng'ombe yophika, nyemba ndi amadyera. Mutha kuyang'ananso yogurt kapena kefir.
Ngati zakudya za hypoglycemic zimasungidwa kwakanthawi, kuchepa kwapang'onopang'ono kwa kulemera kwa thupi kumatheka. Komabe, musayembekezere mwachangu zotsatira zazikulu. Poyamba, kulemera kumachepetsedwa ndikuchepetsa kusefukira m'thupi ndi mafuta oyaka.
Ubwino wazakudya za hypoglycemic
Ubwino wambiri wa mtundu uwu wa zakudya ndi monga:
- mtengo wotsika wa zinthu. Zamasamba, nyemba ndi chimanga zimakhala ndi zotsika mtengo poyerekeza ndi zakudya zama protein;
- kuphweka. Kutsatira zakudya zotere ndizosavuta, muyenera kungochotsa maswiti ndi ufa. Mutha kusiyanitsa chakudyachi ndi masamba ndi nyemba, komanso kuwonjezera nsomba. Zakudya zoterezi ndizabwino kwa azungu;
- kuvomerezeka. Amakhulupirira kuti kuti muchepetse thupi, muyenera kudya zopatsa mphamvu 30% kuposa zofunika. Komabe, izi zilibe phindu. Njira yothandiza kwambiri yochepetsera thupi ndi kusankha zakudya zokhala ndi index yotsika ya glycemic. Chakudya choterocho chimakhutiritsa munthu ndipo samamvanso ludzu;
- zoyipa zoyipa ndizochepa. Kuti chakudya chizikhala chokwanira, akatswiri azakudya amalimbikitsanso kumwa ma multivitamini ena kuti akwaniritse zosowa zina zomwe zimachokera ku chakudya. Potsatira chakudya cha hypoglycemic, munthu samangolephera, komanso amamva bwino.
