Matenda a shuga ndi opatsirana chifukwa amatha kusinthira moyo wa munthu. Chofunikira cha matendawa ndikuti kwa moyo wonse, ndikofunikira kwambiri kuti wodwalayo awonetsetse bwino zakudya zake, kudziwa zakudya zomwe zingadyedwe ndi shuga komanso zomwe zaletsedwa.
Kudya zakudya zina kungawononge thanzi la odwala matenda ashuga.
Mitundu ina yamasamba imatha kukhudza wodwalayo m'njira zosakonzekera.
Ndi chifukwa ichi ndikofunikira kudziwa ndikumbukira malamulo oyambira kudya zakudya zamtchire izi.
Kodi phindu la masamba ndi chiyani?
Madokotala amati mosavomerezeka kuti masamba ndi othandiza kwambiri kwa matenda ashuga, tikulimbikitsidwa kuti muzidya. Muli michere yambiri, yofunikira pakulipira kwapamwamba kwamoto wa metabolism m'thupi ndi matenda ashuga.
Kuphatikiza apo, titha kunena mosabisa kuti masamba ndiwofunika kawiri kawiri chifukwa cha luso lawo:
- imathandizira kagayidwe kazakudya. Pali kutsika kwa mayamwidwe azakudya zam'mimba ndi kukhazikika kwa glycemia;
- kukhutitsa thupi la wodwalayo ndi zinthu zofunika kufufuza, ma macroelements, komanso ma amino acid. Zinthu izi ziyenera kupezeka mu chakudya. Amamveka thupi ndikusokoneza poizoni wakuphatikiza m'magazi a odwala matenda ashuga;
- yambani kagayidwe kachakudya ndi imathandizira. Izi zikuwonetsedwa ndikuchotsa njira zosasunthika, zinthu zoopsa, komanso zotsatira za metabolidi ya lipid.
Ndi masamba ati angasankhe zoyenera
Nutritionists adazindikira gulu la mbewu zomwe zili zolemera kwambiri pochiritsa. Ndi matenda a shuga a mtundu woyamba kapena wachiwiri, ndikofunikira kutchera khutu ndipo pali zotsalazo.
Kuchuluka kwa zoperewera kwa fiber kungachitike ngati masamba amenewo akuphatikizidwa mu chakudya:
- biringanya. Zipatso zofiirira izi zimatha kuchotsa mafuta osakanikirana m'thupi la odwala matenda ashuga kwa zaka, komanso zinthu zina zowonjezera komanso zowononga. Kuphatikiza apo, biringanya limakhala ndi shuga wochepa kwambiri, komanso, biringanya wa kapamba ndimapindulitsanso;
- tsabola wofiyira. Izi zimatha kutchedwa kuti achire, chifukwa zimakhala ndi mavitamini ambiri (A, B1, B2, B3, B5, B6, B9), omwe amatha kuchepetsa kuchuluka kwa cholesterol wotsika kwambiri m'magazi (cholesterol yoyipa). Izi zimatheka chifukwa cha matenda ashuga. Komabe tsabola wofiyira amabweretsa shuga m'magazi momwe zimakhalira;
- zukini (zukini, squash) ndi chinthu chinanso chothandiza kwa odwala matenda ashuga. Ili ndi zofunika kufufuza zinthu (magnesium, phosphorous, calcium, iron, sodium, zinc). Zinthu izi zimapindulitsa thupi. Ndi zukini yemwe amateteza kagayidwe kazakudya;
- Dzungu ndilofunikira kwambiri mu mtundu wachiwiri wa matenda ashuga. Chifukwa cha masamba awa, insulin processing imayenda bwino ndipo shuga amachepa.
Ngati mumadya masamba awa tsiku lililonse, imakhala chitsimikizo chokhala ndi thanzi labwino komanso zimapangitsa kuti azitha kuthana ndi matenda a shuga.
Tcherani khutu! Ubwino wopindulitsa kuchokera kumasamba ololedwa ungapezeke pokhapokha menyu utasintha komanso wofunikira.
Kodi kuli bwino kukana matenda ashuga?
Ngakhale zabwino zodya zakudya zamasamba, pali masamba ena omwe amasiyidwa kwambiri mu zakudya za shuga.
Mulimonsemo, muyenera kudziwa zomwe simungadye ndi shuga wambiri, kuti muchepetse vuto la odwala matenda ashuga.
Sikuti adzakhala opanda ntchito, komanso amathanso kuvulaza thanzi. Ngati simungathe kuchepetsa malire, ndiye kuti muyenera kuchepetsa kumwa zamasamba monga:
- mbatata. Chomera ichi chimakhala ndi wowuma yambiri. Amachulukitsa shuga wamagazi ndikudya osavomerezeka;
- kaloti. Zimakhudza thupi la odwala matenda ashuga komanso mbatata. Muzu ndi wolemera wowuma ndipo umawonjezera shuga mafuta m'thupi;
- tomato. Izi zamasamba zimawononga kwambiri ntchito zofunika za amino acid zomwe zimathandiza thupi kuthana ndi nthawi ya matenda ashuga. Kuphatikiza apo, pali shuga wambiri mumtundu wa tomato, chifukwa chake funso - ndizotheka kuti odwala matenda ashuga azitha kudya tomato, nthawi zonse amapereka yankho losalimbikitsa;
- beets. Glycemic index (GI) yamasamba awa ndiwambiri. Patebulopo, amayimirira pafupi ndi pasitala ndi zikondamoyo zopangidwa ndi ufa wa premium. Ngakhale kugwiritsidwa ntchito kochepa kwa beets, kumadumphira lakuthwa pamlingo wa glycemia.
Beets yophika ndiyowopsa kwambiri! Amakweza shuga m'magazi kuti akhale ochepa pakadutsa mphindi zochepa atatha kugwiritsa ntchito.
Masamba a matendawa amathanso kudyedwa osaphika kapena owiritsa, koma njira yoyamba ndiyabwino. Musaiwale za kukonzekera kwa timiyeso tomwe tangofika kumene, komwe kungopindulitsa.
Mwachitsanzo, juzi kuchokera ku mapesi a udzu winawake ndi njira yabwino yochotsera poizoni, cholesterol ndi shuga wambiri. Gwiritsani ntchito zakumwa izi mukangokonzekera.
Ndi zoletsedwa kuti musiyiremo udzu winawake ndi mchere kapena zonunkhira zina.
Masamba amatha kudyedwa pawokha, komanso kuphatikizidwa ndi mitundu yambiri ya masaladi.
Kuti muwonjezere kununkhira, mutha kuwonjezera pang'ono anyezi, adyo kapena zitsamba ku mbale izi.
Zokongoletserazi sizikuyenera kukumbukiridwa ndipo zitha kugwiritsidwa ntchito nthawi zambiri komanso popanda zotsatira zoyipa, pokhapokha ngati palibe mavuto ndi m'mimba ndi kapamba.
