Nkhaniyi ifotokoza momwe zakudyazo zimakhudzira matendawa, komanso zomwe zingachitike. Anthu ambiri amadziwa kuti ndi matenda amtundu wa 1 wa shuga mumakhala kuchepa kwa insulin, choncho muyenera kupaka jakisoniyo tsiku ndi tsiku, komanso kukumbukira kukumbukira kufunika kwa insulin.
Ngati munthu wakana chakudya chilichonse chomwe chimakhudza kagayidwe, ndiye kuti sangathetse insulin kwathunthu. Kusiyapo ndi milandu ya matenda omwe angopezedwa kumene, pomwe, kutsatira kwambiri zakudya zamafuta ochepa, kukana insulin kwathunthu ndikotheka.
Nthawi zina, munthu akakhala ndi matenda ashuga kwa nthawi yayitali, ndizosatheka kusiya mankhwalawo. Simungathe kuyika jakisoni wa insulin pazakudya, koma kubayidwa jakisoni wa basal ndikofunikira.
Ngakhale tiyenera kukumbukira kuti kuchuluka kwa insulin ya basal kudzachepa kwambiri, chifukwa chake simuyenera kuphonya nthawi yoyambira hypoglycemia.
Zotsatira zamapuloteni ndi mafuta a glucose wamagazi
Mapuloteni ndi mafuta, akazilowetsa m'thupi la munthu, amatha kusintha kukhala shuga ndikuwonjezera zomwe zili m'magazi, koma njirayi imayamba pang'onopang'ono ndipo imatenga nthawi yayitali. Zikatero, pangafunike kubaya insulin yochepa.
Ndikwabwino kudziwa zakudya zomwe zili ndi mapuloteni ndi mafuta m'thupi zomwe zimayankhidwa ndi kuwonjezeka kwa shuga ndipo pambuyo pake zimabwera kuti mupeze insulin yochepa pafupifupi maola awiri musanakhale ndi shuga pamlingo womwewo.
Insulin yocheperako imatha kuyikidwa musanadye zakudya zamapuloteni kapena mukangodya, chifukwa nsonga zake zimachitika pambuyo pake ndikugwirizana ndikuwonjezera kwa shuga.
Zokhudza kutentha pamitengo ya glycemic index
Iwo omwe safuna kuchotsa kwathunthu zakudya muzakudya ndikuwapeza ndi masamba ayenera kukumbukira kuti kutentha kwawo kumawonjezera chiwonetsero cha glycemic, ngakhale atakhala ochepa masamba.
Izi ndi mwachitsanzo, kaloti owiritsa owiritsa kumawonjezera shuga kwambiri kuposa kaloti yaiwisi, zomwe sizingakhudze glucose konse ngati itapangidwa ndi mafuta a azitona. Zukini zophika, tomato, biringanya ndi kabichi zimathandizanso shuga.
Zikatero, ndizotheka kuyesa kuyesa kwa muyeso wa insulin ndikupanga jakisoni mogwirizana ndi nthawi yomwe ikudziwitsidwa.
Iwo omwe safuna kutsatira kwambiri zakudya zama carb ochepa, koma akufuna kuchepetsa kuchuluka kwa chakudya chamagulu muzakudya, ayeneranso kudziwa kuti izi zitha kuchepetsa kuchuluka kwa insulin (basal ndi bolus).
Izi zimachitika chifukwa cha kuchepa kwakukulu kwa kufunikira kwa insulin pomwe kumachepetsa kuchuluka kwa chakudya chamafuta nthawi. Pali dongosolo: chakudya chamagulu ambiri chakudya nthawi imodzi, ndipo zakudya zowonjezera zamkati zomwe mungakhale nazo, ndizochedwa kuchuluka kwa insulin yomwe ingafunikire kuyamwa.
Zakudya zotsika mtengo zamatenda a shuga amtundu 1 zimapangitsa kuti shuga izitha kuchepetsa kwambiri. Kwa odwala matenda ashuga, ndikofunikira kuti munthu azisankha yekha ngati akufuna zakudya zotere.
Izi sizingakhale zofunikira ngati wodwala:
- chakudya chokwanira bwino;
- amakhala ndi shuga ndi glycated hemoglobin pa mulingo wamba;
- ngati kusiyana kwa kusinthasintha kwa shuga masana sikupitirira 5 mmol / lita.
Zakudya zotsika pang'ono zamatenda a shuga a 2
Anthu odwala matenda ashuga ali ndi zifukwa zawo zopangira zosankha sabata limodzi, ndipo zakudya zake zinali zakudya zina.
Ndi odwala matenda a shuga omwe nthawi zambiri amadwala kwambiri kunenepa, monga lamulo, amakhala ndi insulin, zomwe zikutanthauza kuti hyperinsulinism imayamba. Kuchuluka kwa insulin kumayambitsa matenda a mtima ndi mitsempha yamagazi, komanso kumayambitsa kunenepa kwambiri.
Cholinga chachikulu chomwe chimatsatidwa ndi zakudya zoterezi m'mawu a shuga ndi kukwaniritsa kuchepa kwa insulin m'magazi. Ndi kuchepa kwa thupi, chidwi cha minofu kupita ku insulin chimachepa, kuchuluka kwathunthu kwa timadzi m'magazi kumatsika, chifukwa chake glucose m'thupi amayamba kugwiritsidwa ntchito moyenera.
Limagwirira ntchito ntchito yochepera carb zakudya zamtundu wa 2 shuga
Zakudya zoterezi kwa anthu odwala matenda ashuga ndi njira yabwino kwambiri yothanirana ndi matenda ashuga a 2. Potengera chakudya chochepa chamafuta, munthu amakwaniritsa zolinga zingapo nthawi imodzi, koma zonse zimabweretsa zotsatira zomaliza - kukonza mkhalidwe wa thupi.
Chifukwa chakuti kudya zamafuta ochulukirapo ndi chakudya kumachepetsedwa kwambiri, kuchuluka kwa glucose m'magazi kumabweranso kwazonse. Izi zimapangitsa kuchepa kwa katundu pa kapamba, chifukwa chake amapanga insulin yocheperako, ndipo maselo okufa amayamba kuchira.
Pakachepa nsapato za insulin, njira yakuwotcha mafuta (lipolysis) imayamba ndipo munthuyo amachepetsa thupi, izi zimathandizanso kwa odwala matenda ashuga.
Kuchepetsa thupi kumathandizira kukulitsa chidwi cha maselo ku glucose ndi insulin, mayamwidwe a shuga amasintha kwambiri, chifukwa chomwe zomwe zili m'magazi zimakhazikika.
Kuphatikiza pa izi:
- lipid sipekitiramu abwezeretsedwa,
- kuchuluka kwa kutupa kumachepa,
- zopitilira kukula mu maselo a khoma lamankhwala amachepa,
- zovuta za matenda ashuga omwe apezeka koyambirira zimayendetsedwa.
Mwachilengedwe, zonsezi sizingachitike tsiku limodzi kapena mwezi umodzi. Kubwezeretsa kumatha kutenga miyezi yambiri zotsatira zoyambirira zisanawonetsedwe, koma zoyesayesa zake ndi zolondola.
Zochitika za matenda ashuga, ntchito yake pakupanga zovuta ndi zakudya zamafuta ochepa
Matenda a shuga akapezeka m'magawo oyambira, zimakhala zosavuta kuthana nawo. Pankhaniyi, mutha kukwaniritsa kuchuluka kwa shuga ndi insulin m'magazi ndikupewa kuyambika kwa zovuta zamatenda, kupanga mndandanda wosavuta kwa sabata limodzi, ndikutsatira.
Amakhulupilira anthu kuti kuchira kumatheka motere, koma kuchipatala amati ichi ndi chiyambi cha kuchotsedwa, chifukwa munthu akangobwerera m'moyo wake wakale, shuga adzikumbutsanso, palibe chakudya chomwe chingathandize ngati sichikulemekezedwa malinga ndi malamulo onse .
Panthawi yachikhululukiro, mankhwala amatha kuchotsedwa, popeza kuchuluka kwa magazi popanda iwo kumakhala koyenera pokhapokha ngati pali zakudya zochepa komanso kuchita masewera olimbitsa thupi nthawi zonse.
Ngati matenda ashuga adakhalapo kwazaka zambiri ndipo zovuta zoyambazo zayamba kale, ndiye kuti kudya pang'ono kwa carb kumatha kubweretsanso zabwino. Ngakhale shuga atachepa mulimonse momwe mungagwiritsire ntchito mankhwala, kudya mokwanira komanso kuchita masewera olimbitsa thupi kungayambitse kuchuluka kwa shuga komanso mwina kuchepetsa kuchuluka kwa mankhwalawa.
Kukula kwa zovuta kumayimiranso, ndipo nthawi zina amatha kutembenukira ku kufooka.
Pokhala ndi mbiri yayitali ya matenda a shuga komanso matenda opatsirana ambiri, zakudya zamagulu ochepa zimatha kusintha mkhalidwewo, komanso zimachepetsa kukula kwa ma pathologies ena.
Amadziwika kuti kuthamanga kwa magazi kumabwereranso kwachilendo, kuchuluka kwa kupweteka kwapakati kumachepa, mavuto am'mimba thirakiti kudutsa, matupi awo sagwirizana sikuchitika.
Chifukwa chake, odwala matenda amtundu uliwonse a shuga amatha kugwiritsa ntchito zakudya zamafuta ochepa, ngakhale atadwala zaka zingati komanso zovuta zake. Zachidziwikire, zotsatira zabwino zimawonekera munjira zosiyanasiyana, kwa ena adzatchulidwa kwambiri, kwa ena ochepa, koma zidzachitikadi.
Atkins Low Carb Zakudya
Zakudya zoterezi zimakhala ndi magawo anayi, iliyonse yomwe ili ndi mawonekedwe ake.
1 gawo
Ndizovuta kwambiri, nthawiyo siyikhala sabata limodzi, koma kuchokera masiku 15 kapena kupitilira. Nthawi imeneyi, njira ya ketosis imayambira mthupi, ndiye kuti, kutha kwa mafuta kumachitika.
Gawo loyamba, limaloledwa kuwonjezera zosaposa 20 g zamagulu pang'ono menyu tsiku lililonse, chakudya chikuyenera kugawidwa muzakudya zitatu mpaka zisanu ndipo zimadyedwa m'magawo ang'onoang'ono, kusiyana pakati pa zakudya zoyandikana sikuyenera kupitirira maola 6. Komanso, zingakhale zothandiza pophunzira zambiri zamtundu wanji wazipatso zomwe zingatheke chifukwa cha matenda ashuga.
Muyenera kumwa magalasi 8 amadzi tsiku lililonse. Muyenera kusiya tebulo ndikumva pang'ono njala.
Pakadali pano, zinthu zazikulu zomwe zili menyu ndi:
- nyama
- nsomba
- shrimp
- ma mussel
- mazira
- mafuta a masamba.
Pochulukirapo ndimaloledwa kudya:
- Tomato
- nkhaka
- zukini
- kabichi
- biringanya
- azitona
- zopangidwa mkaka,
- tchizi tchizi.
Ndi zoletsedwa kugwiritsa ntchito:
- ufa ndi zakudya zotsekemera,
- buledi
- phwetekere phala
- mtedza
- mpendadzuwa
- masamba okhuthala
- kaloti
- zipatso zokoma.
Kuti muchepetse njira ya ketosis, ndipo, motero, kuchepetsa thupi, muyenera kuchita masewera olimbitsa thupi. Mukamatsatira malamulo onse, ndiye pa nthawi iyi kutayika kwa nkhani kudzakhala mpaka kilogalamu isanu.
2 gawo
Zimatha kuyambira milungu ingapo mpaka zaka zingapo. Kutalika kumatsimikiziridwa ndi kunenepa kwambiri, komwe kuyenera kutayika. Munthawi imeneyi, muyenera kupeza nokha kuchuluka kwa chakudya chamagulu, momwe mungagwiritsire ntchito momwe mungathandizire kuchepetsa thupi. Izi zimachitika mwayeso.
Muyenera kuwonjezera pang'onopang'ono kuchuluka kwa chakudya chamagulu ndikuwonetsetsa momwe kulemera kwa thupi kumasinthira. Kulemera kumachitika bwino kamodzi pa sabata. Ngati kulemera kwa thupi kukupitilirabe, kuchuluka kwa chakudya chamthupi kumatha kuwonjezereka. Ngati kulemera kukweza kapena kuyima pamlingo womwewo, ndiye kuti muyenera kubwerera gawo loyamba.
3 gawo
Zimayamba pambuyo polemera kwambiri. Munthawi imeneyi, muyenera kudziwa kuchuluka kwa chakudya chamafuta kwa munthu winawake, chomwe chimakupatsani mwayi kuti mukhale ndi thupi loyenera pazofunikira zake, osachepetsa thupi kapena kunenepa kwambiri. Analimbikitsidwa kwa miyezi ingapo mu chakudya chamafuta ochepa kuphatikiza 10 g yazakudya zowonjezera sabata iliyonse.
4 gawo
Iyenera kuonedwa m'moyo wonse wotsatira (mutatha kudziwa kuchuluka kwa chakudya cham'magazi) kuti kulemera kumayendetsedwa pazofunikira.
Kuchuluka kwa chakudya chamagulu omwe amapanga zakudya zosiyanasiyana kumawonetsedwa patebulo lapadera la chakudya chochepa kwambiri. Mulinso mayina azinthu zomwe amapanga ndi zakudya zamagulu omwe amapezeka mkati mwake.
Kutengera ndi zomwe zalembedwa patebulopo, munthu aliyense atha kupanga zakudya zawo za tsiku ndi tsiku ngakhalenso maphikidwe osiyanasiyana.
Mwachitsanzo, pophika nyama ku French, malinga ndi zakudya za Atkins, ndizoletsedwa kugwiritsa ntchito mbatata. Ndikulimbikitsidwa kuisintha ndi zukini kapena phwetekere, pomwe mbaleyo singataye kukoma kwake ndipo sizitsogolera pakulemera.
Menyu ya sabata limodzi ndi zakudya zamafuta ochepa
Mukamajambula zomwe mumadya, muyenera kuganizira kuchuluka kwa zakudya zomwe zimapezeka m'zinthuzo, koma mapuloteni ndi mafuta ndizotheka.
Kupanga mndandanda wa sabata iliyonse, mutha kutenga template iyi ngati maziko:
- Chakudya cham'mawa chizikhala ndi zinthu zopangira mapuloteni (tchizi chokoleti, yogati, mazira, nyama), mutha kumwa tiyi wobiriwira popanda shuga, mwa njira, mungathe kumwa tiyi wobiriwira ndi kapamba.
- Chakudya chamasana, mumatha kudya nsomba ndi nyama nyama ndi saladi wamasamba kapena pang'ono pang'onopang'ono mafuta am'mimba (mkate, chimanga).
- Pakudya kwamadzulo, nsomba kapena nyama zimalimbikitsidwanso (ndibwino kuwaphika kapena kuwaphika). Saladi wamasamba kapena saladi yam'nyanja, zipatso zopanda tanthauzo.
