Ziribe kanthu kuti zingawonekere zachilendo bwanji, aliyense atha kukhala ndi kasitomala wopatsa zakudya ngati atafuna kukhala ndi moyo wathanzi ndikukhala tcheru ndi thupi nthawi yayitali.
Zakudya zopatsa thanzi za matenda a shuga 1 ndipo zimapatsidwa zakudya zoyenera, poganizira momwe wodwalayo alili, kuwunika momwe aliri komanso zochitika zawo, komanso mavuto omwe alipo ndi matenda omwe akukhudzidwa nawo amakhudzidwa.
Kodi kufunikira kwa chakudya chamafuta kumakhala kotani?
Kuyambira pomwe wodwala apezeka ndi matenda osokoneza bongo, moyo wake umakhala pazoletsa zina zomwe zimakhudza thanzi la matenda ashuga a mtundu woyamba.
Koma ngati ndi mtundu wachiwiri wa shuga wodwala matenda a shuga uyenera kuchepetsa kuchuluka kwa zakudya zomwe zimadyedwa, chifukwa matendawa nthawi zambiri amayambitsidwa ndi kuchuluka kwa thupi kapena kunenepa kwambiri, ndiye kuti zakudya za matenda amtundu wa 1 ziyenera kuwerengedwa mosamala ndipo kuchuluka ndi kuchuluka kwa chakudya chamagulu omwe amadya ayenera kukumbukiridwa.
Poterepa, kuchepetsa kwambiri kapena kupatula kwathunthu pazakudya za odwala zilizonse, palibe chifukwa. Zakudya zomanga thupi, zomwe zimadyedwa ndi chakudya, ndiye omwe amapereka chakudya chachikulu champhamvu kwambiri - shuga.
Kuchokera m'magazi, glucose amalowetsedwa m'maselo, pomwe amang'ambika ndikutulutsa mphamvu zofunikira kuti zonse zofunika mthupi zichitike. Pazifukwa izi, chakudya chamagulu m'thupi la wodwala chimayenera kukhala ndi 55% ya mphamvu yonse ya chakudya patsiku.
Sikuti mafuta onse omwe ndi ofanana. Asanalowe m'magazi, amayamba kudutsa m'matumbo ang'onoang'ono. Kutengera ndi kuchuluka kwa mayamwidwe, michere imagawika mwachangu komanso pang'onopang'ono.
Glucose
Mapiritsi omwe amayamba kuchepa pang'onopang'ono (zovuta zomanga thupi) amachititsa kuti shuga azikhala pang'ono pang'ono pambuyo pa mphindi 40-60. Zakudya zamafuta awa ndi fiber, pectin ndi wowuma.
80% ya chakudya chamagulu onse omwe amalowa mthupi ndi chakudya ndi wowuma. Zambiri zake zimakhala ndi zokolola - rye, chimanga, tirigu. Mbatata imakhala ndi wowuma 20%. CHIKWANGWANI ndi pectin zimapezeka mu zipatso ndi ndiwo zamasamba.
Ndikulimbikitsidwa kudya osachepera 18 g pa fiber tsiku lililonse, yomwe imatha kukhala ngati maapulo asanu ndi awiri, 1 ntchito ya nandolo zobiriwira (yophika) kapena 200 g ya buledi wonse wa tirigu, izi zitha kugwiritsidwa ntchito ngati gawo la mndandanda wa odwala omwe ali ndi matenda ashuga.
Zakudya zomanga thupi zopangika msanga (zosavuta) zimalowetsedwa m'magazi mkati mwa mphindi 5-25, motero zimagwiritsidwa ntchito kuti hypoglycemia iwonjezere msanga kuchuluka kwa shuga m'magazi. Mashukhawa amaphatikizapo:
- galactose;
- shuga (wopezeka mu uchi wa njuchi, zipatso ndi zipatso);
- sucrose (mu beets, zipatso, zipatso, uchi wa njuchi);
- fructose;
- lactose (ndi chakudya cha nyama);
- maltose (mumera, moŵa, molasses, uchi).
Zakudya zamafuta izi zimakhala ndi kukoma kokoma ndipo zimamezedwa mwachangu kwambiri.
Kuchulukitsa kwa kuchuluka kwa shuga m'magazi mutatenga chakudya chilichonse kumatchedwa "hypoglycemic index" ndipo zakudya za odwala matenda ashuga zimaganizira izi popanga mndandanda.
Chakudya cham mkate
Kuti musankhe chithandizo choyenera chochepetsera shuga, muyenera kuganizira mosamala kusankha kwa mankhwala enaake kwa odwala, kuwerengetsa bwino kuchuluka kwawo ndi index ya glycemic (itha kukhala yotsika, yapakatikati kapena yayitali), ndikupanga mndandanda wolondola, ichi ndiye chakudya chabwino.
Kuwerengera kuchuluka kwa chakudya chambiri m'moyo watsiku ndi tsiku, lingaliro longa "mkate mkate" limagwiritsidwa ntchito - iyi ndi gawo lapadera loyezera zakudya zomwe zimakupatsani chakudya ndipo limakupatsani mwayi wopanga chakudya kuti mutsimikizire magwiridwe antchito a odwala omwe ali ndi matenda ashuga a mtundu woyamba. Gulu limodzi la mkate ndilofanana ndi 10 g yamafuta ochepa.
Kuti muwerenge magawo azakudya (XE) nthawi iliyonse pachakudya chilichonse, muyenera kudziwa zomwe zimagawidwa ngati zokhala ndi chakudya, komanso zingati zomwe zimagwirizana ndi gawo limodzi mumenyu.
Zinthu zonse, kuphatikizapo chakudya, zimagawika m'magulu asanu:
Gulu Wokayikira - Izi zikuphatikiza:
- mbatata
- pasitala
- nyemba
- buledi
- makeke osavomerezeka,
- mbale zam'mbali zambiri.
Ndi matenda a shuga, chothandiza kwambiri kwa odwala pamenyu ndi mkate wokhala ndi chinangwa kapena mitundu ya chimanga. Muli michere yochepa ndipo ili ndi index yotsika ya glycemic. Chidutswa chimodzi cha mkate 1 cm wozama chimafanana ndi 1 XE.
Tiyeni tiwone mfundo zina zosangalatsa:
- Mbatata imagwiritsidwa ntchito bwino kwambiri mu mawonekedwe owiritsa, ndipo mbatata yosenda siyikulimbikitsidwa, chifukwa zimangokulitsa shuga.
- Pakati pa pasitala, zopangidwa ndi tirigu wa durum zimakhala ndi index yotsika kwambiri ya glycemic.
- Mwa mbewu monga chimanga, ndibwino kuti musankhe ma buckwheat, hercules kapena barele la pearl (ali ndi index yotsika pakati).
- Zipatso ndi timadziti - amagawidwa pabwino kwambiri komanso osakomera mtima.
Gulu loyamba lili ndi ma plum osaphatikizika, nthochi, maapulo, makangaza, zipatso, feijoa, mapeyala. Amakhala ndi CHIKWANGWANI (chomanga thupi), chomwe chimalowa bwino m'matumbo amunthu. Zogulitsa izi zimakhala ndi index ya glycemic, ndiye kuti, sizikweza msanga msanga kwambiri.
Gulu lachiwiri ndi: malalanje, ma tangerine, mavwende, mphesa, zinanazi, mapichesi, mango, mavwende. Amakhala ochepa mu fiber ndipo amayambitsa glycemia mwachangu.
Zakudya zilizonse, kupatula phwetekere, zimakhala ndi mndandanda wamatumbo kwambiri ndipo zimagwiritsidwa ntchito pokhapokha ngati pakufunika kuonjezera msanga shuga pakuwukira kwa hyperglycemia, chakudya chokwanira sichitanthauza kugwiritsa ntchito kwawo.
- Zopangira mkaka zamkaka - mankhwala aliwonse amkaka osapsa mu 200 ml ali ndi 1 XE, komanso okoma - mu 100 ml 1 XE.
- Maswiti ndi shuga amaloledwa kuti azigwiritsidwa ntchito pokhapokha kuti athetse vuto la hyperglycemic.
- Masamba osakhazikika - ali ndi mitundu yambiri ya fiber, amatha kudya popanda zoletsa komanso kugwiritsa ntchito mankhwala kuti muchepetse shuga. Gululi limaphatikizapo: tsabola, nkhaka, kabichi, tomato, biringanya, zukini, adyo, anyezi, zitsamba zosiyanasiyana.
Zakudya ndi zakudya zochizira insulin
Nthawi ndi zakudya zomwe amakonda kudya zimatsimikiziridwa kutengera mtundu wa insulin yomwe wodwala amagwiritsa ntchito, 1, momwe amagwiritsira ntchito komanso nthawi yanji patsiku, kuchuluka kwa magawo a chakudya (chakudya) mu chakudya kumagawidwanso.
Ngati munthu ali ndi matenda am'mimba kuphatikiza shuga, ndiye kuti amalimbikitsidwa kuti athetse zakudya zophika ndi zonunkhira ndikungophika chakudya cha banja. Sizoletsedwa kugwiritsa ntchito zosiyanasiyana zokometsera ndi zonunkhira Pano.
Zakudya za odwala omwe ali ndi matenda a shuga 1 (ngati matendawa satsatiridwa ndi zovuta) ndipo zakudya zake zimakhala ndi zotsatirazi:
- Zakudya zilizonse siziyenera kupitirira 7-8 XE (chakudya cham'mimba);
- zakudya zotsekemera mu mawonekedwe a zakumwa zimaloledwa, koma pokhapokha kuti shuga mwa iwo asinthidwe ndi zotsekemera;
- Asanadye chilichonse, chiwerengero cha mkate chimayenera kuwerengedwa pasadakhale, chifukwa jakisoni wa insulin amaperekedwa asanadye.
Malamulo oyambira omwe wodwala matenda ashuga ayenera kudziwa
Matenda a shuga amaika odwala ambiri omwe akufuna kukhala ndi moyo wabwino ndipo akufuna kuti akhale ndi thanzi labwino. Odwala omwe akulandira chithandizo cha insulin ayenera kukhala ndi chidziwitso china kuti athe kukhala olimba mtima nthawi iliyonse.
Munthu ayenera kumvetsetsa mtundu wa matenda ake ndi kudziwa zomwe zingachitike. Ndibwino ngati wodwalayo amaphunzirira kuchipatala cha matenda a shuga ndikuphunzira kumvetsetsa bwino mankhwala omwe madokotala amapereka.
Anthu odwala matenda ashuga ayenera kutsatira mosamala ndondomeko ya jakisoni wa insulin kapena kumwa mankhwala ena, komanso njira yodyetsera chakudya (nthawi ndi kuchuluka kwa chakudya, kapangidwe ka chakudya).
Nthawi zonse zomwe zingasinthe momwe zimakhalira, mwachitsanzo, kupita ku hotelo kapena malo owonetsera, maulendo atali, kuchita zolimbitsa thupi, kuyenera kukonzedwa ndikuganiziridwiratu. Wodwalayo ayenera kudziwa komwe angathe kumwa piritsi kapena jakisoni, nthawi yanji komanso chakudya.
Anthu odwala matenda ashuga omwe ali ndi insulin ayenera kudya nawo nthawi zonse kupewa matenda a hypoglycemia. "Katundu wazakudya", monga mtundu wa zakudya, uyenera kuphatikizapo:
- 10 zidutswa za shuga;
- theka la lita imodzi ya tiyi wokoma, Pepsi, mandimu kapena kulanda;
- pafupifupi 200 ga ma cookie okoma;
- maapulo awiri;
- masangweji awiri pa mkate wonyezimira.
Ndi matenda a shuga, zotsatirazi ziyenera kukumbukiridwa:
- Pa chithandizo cha insulin, wodwalayo sayenera kukhala ndi njala konse, chifukwa njala pamenepa ndi yomwe imayambitsa hypoglycemia, yomwe imayambitsa moyo.
- Munthu wodwala matenda ashuga sayenera kudya mopitirira muyeso, ayenera kuganizira kuchuluka kwa chakudya komanso kuchuluka kwa zakudya zomwe zimapangitsa kuti magazi azikhala ndi magazi.
Munthu ayenera kudziwa kuchuluka kwa zopangidwa, kudziwa momwe mwaiwo mumapezeka michere yambiri, komanso momwe mapuloteni, mafuta kapena fiber. Muyeneranso kukhala ndi lingaliro lamomwe msika uliwonse umakhazikitsa shuga wamagazi, momwe kusakanikirana kwa zinthu ndi kutentha kwake zimakhudzira ndondomekoyi.
Wodwala ayenera kuphunzira kugwiritsa ntchito zotsekemera ndikuphunzira maphikidwe a zakudya zapadera za anthu odwala matenda ashuga. Onetsetsani kuti mukutsatira zakudya ndikutha kumasulira chakudya chonse kukhala kilocalories kapena mkate mkate. Komanso, muyenera kudziwa kuvuta kwa zotsekemera, zimakhala ndi mavuto.
Zochita zilizonse zolimbitsa thupi ziyenera kukonzekera bwino. Izi zimagwira pakuyeretsa nyumba kapena kuyenda, komanso kunyamula katundu wolemera kapena kuchita masewera olimbitsa thupi kwambiri.
Muyenera kumvetsetsa kuti matenda a shuga siatinso matenda, koma moyo wa munthu, ndipo malamulo ena akatsatidwa, moyo uno udzakhala wokwanira komanso wolemera.
