Ndi matenda a shuga a 2, ndikofunikira kuti mupeze zakudya zam'mimba, kuti muchepetse kuchuluka kwa mapuloteni, mchere ndi madzi. Kuphatikiza apo, ndikofunikira kuyang'anira kuchuluka kwa mafuta kuti pang'onopang'ono muchepetse mafuta ambiri.
Wodwala ayenera kudziwa zakudya zomwe zimatha kudwala matenda a shuga 2 komanso omwe sangathe. Choyamba, tikulankhula zamasamba, chimanga ndi zipatso. Zonsezi ziyenera kukumbukiridwa ngati wodwala akufuna kusintha moyo wake ndikuchepetsa chiopsezo cha zovuta.
Kodi ndingagwiritse ntchito chimanga kwa anthu odwala matenda ashuga?
Madokotala mwapadera samaletsa kugwiritsa ntchito chimanga kwa anthu odwala matenda ashuga. Koma, pomvetsetsa kuopsa kwa matenda a shuga a 2, ndikofunikira kuyang'ana kuchuluka kwa chimanga komanso kuchuluka kwa mbale ndi masamba awa.
Monga mukudziwa, matenda a shuga amagawidwa m'mitundu iwiri.
Mtundu woyamba wa matenda ashuga umadalira insulini. Maziko ake ndi insulin yokwanira. Insulin ndi mahomoni opangidwa ndi maselo a kapamba.
Mtundu woyamba wa shuga, ndikofunikira kuyambitsa insulin m'thupi la wodwalayo pachakudya chilichonse. Kuphatikiza apo, ndikofunikira kuwerengetsa mosamalitsa kuchuluka kwa magawo a mkate mu chakudya chilichonse chomwe munthu adya.
Mtundu wachiwiri wa matenda ashuga ndi osadalira insulini. Matendawa, monga lamulo, limagwirizanitsidwa ndi kunenepa kwambiri, amafunikira insulin pafupipafupi.
Mwachifundo amakhudzidwa ndi zochitika zovuta za boma. Ndi kukula kwa kulemera komanso kuphatikizika kwa zakudya, mtundu wa 2 wodwala matenda ashuga amatha kumwa mankhwala ochepa. Nthawi yomweyo, kukhala bwino komanso zolinga zamagetsi zokhala ndi thanzi labwino zimakwaniritsidwa.
Odwala onse omwe ali ndi matenda ashuga ayenera kumvetsetsa zama caloric pazogulitsa komanso kapangidwe kake, komanso kudziwa momwe glycemic index yazinthu zilili.
Njira yovomerezeka yopangira ma carbohydrate ndikuwerenga kwawo kosalekeza muzakudya ndi mndandanda wazakudya zonse zomwe zimapezeka.
Chifukwa chake, munthu yemwe ali ndi matenda ashuga amayamba kuyamwa chidziwitso chatsopano chomwe anthu athanzi nthawi zambiri samachidziwa.
Glycemic Index ndi Chimanga
Zogulitsa imodzi mwa anthu osiyanasiyana zimatha kukhala ndi zotsatira zosiyana pamlingo ndi kuchuluka kwa shuga. Kuchuluka kwa kuchuluka kwa shuga m'magazi kumawonetsa tebulo la zinthu zazikulu.
Maziko ndi chizindikiro cha glucose, ndipo kuchokera pamenepo maundulidwe azinthu zonse amawerengedwa. Chifukwa chake, muzakudya za munthu aliyense pali zinthu zomwe zimakhala ndi GI yotsika (mpaka 35), GI yapakati (35-50) ndi GI yapamwamba (zoposa 50).
Zomwe Zimakhudza Glycemic Index
Powunikira zinthu zomwe zimakhudzira glycemic index ya chinthu, zofunika kwambiri zimatha kusiyanitsidwa:
- Kuphatikiza kwa zinthu;
- Njira yophikira malonda;
- Pogaya chinthucho.
Monga momwe mungaganizire, pankhani ya malonda omwe ali ndi chimanga, cholembera chachikulu kwambiri cha 85 glycemic, 85, m'mapulogalamu a chimanga. Chimanga chophika chimakhala ndi mayunitsi 70, zamzitini - 59. Mu phala la chimanga - mamiyala, palibenso zoposa 42.
Izi zikutanthauza kuti ndi matenda ashuga, nthawi zina zimakhala bwino kuphatikiza zinthu ziwiri zomaliza m'zakudya, koma ndikuchepetsa kwathunthu kutsata makutu ndi phala.
Kuphatikiza kwa chimanga ndi zinthu
Mndandanda wazogulitsa wa glycemic, monga mukudziwa, ukhoza kuchepa chifukwa cha kuphatikiza kwawo mbale zosiyanasiyana.
Mwachitsanzo, kuchuluka kwa ma saladi ndi zipatso, zomwe nthawi zambiri amazipanga ndi chimanga, ndibwino kutsagana ndi mafuta a mkaka otsika. Masamba a shuga ayenera kudyedwa osaphika, limodzi ndi mapuloteni.
Chiwembu chapamwamba sichikhala ndi zovuta zilizonse: saladi + nkhuku yophika kapena nyama. Mutha kupanga mitundu yonse ya saladi wa kabichi ndi zamzitini kapena zophika chimanga, nkhaka, udzu winawake, kolifulawa ndi zitsamba. Masaladi otere amayenda ndi nsomba, nyama kapena nkhuku, zomwe zimaphikidwa mu uvuni ndi mafuta ochepa.
Kusankha kwa mankhwala a kutentha pazinthu zopangira mapuloteni kumachitika chifukwa choti munthu wodwala matenda ashuga amayenera kuwongolera kuchuluka kwa mafuta muzakudya zake. Kutsindika pano kukutsalira pa njira zochepetsera zinthu zomwe zimakhala ndi cholesterol.
Matenda a shuga amasokoneza ntchito ya mitsempha yamagazi, kuphatikizapo coronary, yomwe imabweretsa kuyambika kwa matenda oopsa komanso misempha yamitsempha. Anthu odwala matenda ashuga amtundu wa 2 amafunikira kuwunika bwino, ndikuchepetsa nthawi zonse, ndikudziwa kuti simungadye ndi shuga wambiri.
Ubwino wa chimanga cha matenda ashuga
Ndi kuphatikiza koyenera, monga pamene glycemic index ya chimanga itatsika chifukwa cha mapuloteni, kapena pakakhala chimanga chochepa kwambiri m'mbale, wodwala matenda ashuga amatha kupindula ndi zomwe amapanga.
Zinthu zothandiza kwambiri za matenda ashuga ndizakudya, zimakhala ndi chimanga mwa mavitamini B. Madokotala amatcha zinthu izi ma neuroprotectors, amasintha magwiridwe antchito amanjenje, kuthandiza thupi la wodwalayo kuthana ndi zoyipa zomwe zimayamba mu minyewa ya maso, impso ndi mapazi.
Kuphatikiza pa mavitamini, pali ma macro- ndi ma microelements ambiri mu chimanga, mwachitsanzo:
- Potaziyamu
- Phosphorous
- Zinc
- Mkuwa
- Chuma
Ophunzira ku Philippines amati pali zinthu zina zapadera pazakudya za chimanga zomwe zimachepetsa kwambiri shuga. Ichi ndichifukwa chake grits ya chimanga ndi yofunika kwambiri pakudya kwa matenda ashuga, mosiyana ndi njere zina.
Hypothesis sinalandiridwe kovomerezeka padziko lonse lapansi kuchokera kwa akatswiri azakudya. Mamalyga atha kukhala ngati cholowa m'malo mwa mbatata, chifukwa GI yamphaka iyi kuchokera ku grits ya chimanga ili pamlingo wapakati, womwe ndi wovomerezeka kwa odwala matenda ashuga.
Poyerekeza, index ya glycemic ya phala wamba la barele ndi 25. Ndipo buckwheat ali ndi GI yapamwamba - 50.
Kudya Chakudya cha Matenda a Chimanga
Ngati mutsatira index ya glycemic, mutha kugwiritsa ntchito chimanga chophika, koma nthawi zambiri kuposa mbale zomwe zili ndi izi. Zikuwala ziyenera kuchotsedwa muzakudya.
Chimanga phala
Kupanga phala kwa odwala matenda a shuga, ndikofunikira kutsatira malamulo awa:
Chepetsani kuchuluka kwamafuta, pamaso pa mafuta, ndolo ya glycemic ya mbale imatuluka.
- Osamawonjezera phala pamafuta a curd.
- Msuzi phala ndi masamba: zitsamba, kaloti kapena udzu winawake.
Pesi la chimanga chodwala odwala matenda ashuga amtundu wa 3 ndi mitsuko ikuluikulu ikuluikulu itatu. Ngati mutenga zikuni ndi slide, mumapeza misa yayikulu pafupifupi 160 gramu.
Chimanga chosenda
Chimanga champhaka sichikulimbikitsidwa ngati mbale yofunikira.
- Chimanga chamatenda chimagwiritsidwa ntchito bwino ngati chofunikira mu saladi wamphepo yaying'ono wamagulu owonjezera. Awa ndi masamba monga zukini, kabichi, nkhaka, kolifulawa, amadyera, tomato.
- Zaamphaka kabichi saladi ndi masamba ndikofunika nyengo ndi kuvala mafuta ochepa. Saladi imaphatikizidwa bwino kwambiri ndi zopangidwa ndi nyama: bulisket yophika, nkhuku yopanda khungu, zodulira nyama.
Chimanga chophika
Kuti mudzilowetse ku zakudya zamalimwe popanda zotulukapo, muyenera kulabadira kukonzekera kwa zophimba.
Chisononicho chiyenera kukhala chakuba. Kenako imasunganso zinthu zina zofunikira. Kuchuluka kwa batala kuyenera kudulidwa poyerekeza ndi kuchuluka kwa nthawi zonse.
