Zakudya zama carb ochepa: momwe mungatsatire ndi kudya

Kwa odwala matenda ashuga, njira yosavuta kwambiri komanso yothandiza kwambiri yopewera shuga m'magazi ndi chakudya chochepa kwambiri. Kuchepetsa kwakukulu kwa chakudya mu chakudya kumachepetsa kulemera kwa wodwalayo kukhala kwabwinobwino, kuthana ndi insulin kukana maselo, kuchepetsa mwayi wowonongeka wamankhwala, ndikupangitsa matenda ashuga kukhala omasuka.

Ndi matenda a mtundu 2 oyambira, chakudya chokhacho chomwe chimakhala chokwanira kubwezeretsa thanzi la glucose. Kutsatira kwambiri malamulo okhudzana ndi zakudya za shuga osapatsidwa shuga kumakuthandizani kuti muzitha kuchepetsa shuga, kuchepetsa kuchuluka kwa mankhwala ochepetsa shuga, kuyimitsa ngakhalenso kubwezeretsa matenda monga nephropathy ndi retinopathy, komanso kupewa kuwonongedwa kwa minyewa yamitsempha. Zoletsa zomwe zimakhazikitsidwa ndi mtundu uwu wa zakudya ndizosafunikira kwenikweni kuposa zomwe zingayambitse shuga wamagazi nthawi zonse.

Chifukwa chiyani odwala matenda ashuga

Matenda a shuga amtundu wachiwiri amafunikira kuti pakhale chakudya chamafuta ochepa ayi, apo ayi, zosowa za kapamba zimatha posachedwa, ndipo padzafunika kusinthira kukonzekera kwa insulin.

Kuchepetsa kudya za kabohaidreti nthawi yomweyo kumathetsa mavuto angapo:

Matenda a shuga ndi kupsinjika kudzakhala chinthu chakale

• Matenda a shuga -95%
• Kuthetsa kwa mitsempha thrombosis - 70%
• Kuthetsa kwa kugunda kwamtima kwamphamvu -90%
• Kuthana ndi kuthamanga kwa magazi - 92%
• Kuwonjezeka kwa mphamvu masana, kukonza kugona usiku -97%

1. Zakudya za calorie zimachepetsedwa ndikuchepetsa kudya zakudya zamafuta ochepa.
2. Mlingo wa shuga umatsika, ndipo monga chotulukapo chake, kusintha kwamatenda amisempha sikumakula.
3. Zikondazo sizimadzaza ndipo zimatha kugwira ntchito moyenera.
4. Kuchepetsa kuchuluka kwa insulin kumathandiza kuti muchepetse thupi mwakuchepetsa mafuta.

Mu matenda a shuga a mtundu woyamba, zakudya zama carb ochepa sizofunikira kwenikweni, chifukwa kudya nyama iliyonse kumatha kulipiridwa ndi jakisoni wa insulin. Komabe, amalimbikitsidwa pamene wodwala matenda ashuga alephera kuchepetsa kusinthasintha kwa shuga kapena akafuna kuchepetsa mlingo wa insulin. Sizotheka kuyimitsa jakisoni wa insulin ngakhale mutapatula chakudya, popeza mapuloteni onse ndi mafuta amatha kusintha kukhala glucose.

Contraindication zofanana zakudya

Mutha kupitiliza kudya zakudya zamafuta ochepa nthawi iliyonse, ngakhale mutadwala matenda ashuga. Zomwe mungachite ndikuchita pang'onopang'ono, kusintha kwathunthu kuyenera kutenga masabata awiri a 2-3, kuti ziwalo zogaya chakudya zikhale ndi nthawi yosinthira kumenyu watsopano.

Kuchepetsa thupi kumaonekera pakatha masiku angapo, thupi litayamba kuchotsetsa madzi ambiri.

Pazigawo zina za anthu odwala matenda ashuga, kusintha kosagwirizana ndi zakudya zamafuta ochepa kumatsutsana, ayenera kugwirizanitsa zoletsa zonse ndi dokotala.

Mfundo za chakudya chochepa kwambiri

Nthawi zambiri, matenda a shuga a 2 amaphatikizidwa ndi onenepa kwambiri. Kunenepa kwambiri ndi matenda a shuga apa pali kulumikizana kwa tcheni chimodzi, zotsatira za kuperewera kwa zakudya m'thupi komanso moyo wongokhala. Zakudya zikhalidwe za anthu adziko lathuli zimakhala ndi chakudya chambiri, chakudya chilichonse chimakhala ndi mbatata, pasitala, mbewu monga zokongoletsa. Mkate ndi wofunikira msuzi, mchere ndi chakumwa chokoma chimaliza chakudya. Zotsatira zake, chakudya chamafuta chimakhala ndi 80% ya zopatsa mphamvu, pomwe anthu athanzi amalimbikitsidwa kuti chiwerengerochi chisaposa 50%.

Zotsatira zake, masana, shuga amadzuka kwambiri kangapo, kapamba amakumana ndi izi ndikuphulika ndi insulin yambiri. Thupi lathu limapangidwa mwapamwamba kwambiri kotero kuti ngati glucose akamakula mwachangu, insulin imatayidwa kunja ndi mbali kuti agwiritse ntchito shuga munthawi. Kudya minofu yambiri yamafuta sikofunikira, zochulukazo zimayikidwa m'mafuta. Kuchuluka kwa insulini kumatsalira m'magazi, kumalepheretsa kugwiritsa ntchito mafuta kupatsa mphamvu maselo ndikukupangitsani kuti mufune kudya kena kake kothira kapena kotsekanso.

Mokulira wodwala yemwe ali ndi matenda ashuga, ndi kuchuluka kwa glucose komwe kumalowa m'magazi, momwe amayamba kunena kuti kukana kwa maselo a insulin kumangokhala, amangozindikira. Kulowa kwa glucose m'maselo kumachepera, kapamba amagwira ntchito kuti avale, amapanga gawo lochulukirapo la insulin. Mzerewu umatha kutsegulidwa kokha ndi chakudya chochepa chama carb, chomwe chimawonetsetsa kuti shuga yaying'ono imaperekedwa kwa magazi.

Ndi zinthu ziti zomwe zimaloledwa

Kuchepetsa thupi kumatheka chifukwa chogawa maselo amafuta ndikugwiritsa ntchito kuti ikwaniritse zosowa zamphamvu za ziwalo. Nthawi yomweyo, matupi a ketone amayenera kugawidwa, kotchedwa ketosis kumachitika. Fungo lokomoka la acetone limatha kumveka kuchokera mkamwa. Mulingo wake wotsika umatha kuwonekeranso mkodzo ngati zingwe zoyeserera zozama. Kuti izi zisakhale zowopsa, mumangofunika kumwa madzi okwanira. Kuwonongeka kwamafuta kumachitika pakudya zosaposa 100 g zamankhwala tsiku. Ngati pali kulemera kwakukulu, manambalawa ayenera kumatsatiridwa mpaka index yolimba ya thupi ikafika pokhazikika.

Ngati palibe kulemera kowonjezera, pafupifupi ma 150 g a chakudya chokwanira kuti thupi lizigwira ntchito bwino. Ndikofunika kuphatikiza zogulitsa zochepa za glycemic index (GI) menyu ndi pang'ono ndi pafupifupi. GI yayikulu imatanthawuza kuti shuga imalowetsa m'magazi mwachangu ndipo nthawi yomweyo zonse, zomwe zimatanthawuza kuti kapamba amadzadzanso.

Kodi timachepetsa bwanji chakudya? Choyamba, pochepetsa zonse zamagulu owonjezera, ngati mukufuna kuchepetsa thupi. Kachiwiri, powonjezera kuchuluka kwa mapuloteni ndi mafuta.

Zakudya zathu zimakhala zopanda ntchito zomanga thupi, anthu ambiri odwala matenda ashuga sagwiritsa ntchito thupi, omwe ndi 0,8 g pa kilogalamu ya thupi. Ndi chifukwa cha chiwerengero ichi chomwe WHO ikuvomereza kuti anthu omwe ali m'mayiko omwe akutukuka amayesetsa kukwaniritsa zofunikira za mapuloteni. Kwa munthu wa makilogalamu 80, izi zikutanthauza kudya pafupifupi 300 magalamu a nkhumba kapena mazira 6 patsiku tsiku lililonse. Kugwiritsa ntchito mapuloteni 1.5-2 a puloteni kwathunthu. Malire apamwamba ndi magalamu atatu, ngati apitilira, kuphwanya impso ndi kugaya chakudya kumatheka.

Kuchuluka kwa kuchuluka kwa mafuta m'zakudya sikumawopseza zotsatira zoyipa. M'miyoyo yathu yonse takhala tikuuzidwa za kuwopsa kwa zakudya zamafuta a mtima ndi mitsempha yamagazi. Kafukufuku waposachedwa adawonetsa kuti mafuta samakhudzanso kuchuluka kwa cholesterol, ndipo zakudya zamafuta ochepa zomwe zimapangidwira mafuta zimapindulitsa kwambiri kuposa chakudya chamafuta pang'ono komanso kuchepa kwamankhwala ochepa. Pali umboni kuti kudya koteroko kumapereka chifukwa cha 95% ya milandu.

Mndandanda wazinthu zopanga shuga:

• masamba aliwonse;
• muzu masamba osaphatikiza mbatata ndi beets, makamaka yaiwisi;
• tchizi tchizi;
• wowawasa kirimu popanda mafuta malire;
• tchizi
• amadyera;
• mafuta aliwonse;
• mafuta;
• mazira
• nyama ndi offal;
• nsomba ndi nsomba zam'nyanja;
• mbalame
• mapeyala.

Itha kuphatikizidwa muzakudya zochepa:

• mbewu, mtedza ndi ufa kuchokera kwa iwo - mpaka 30 g;
• kefir, yogurt yopanda mafuta ndi zinthu zina zonga mkaka - 200 g;
• zipatso - 100 g;
• osati zipatso zokoma kwambiri - 100 g;
• chokoleti chakuda, cocoa wopanda shuga - 30 g.

Timapanga mndandanda wazitsanzo za sabata

Kupanga menyu womwe ungagwirizane ndi odwala matenda ashuga onse ndizosatheka. Zofunikira zama calorie ndi michere zimasiyana malinga ndi jenda, kulemera kwake komanso kayendedwe. Kuchuluka kwa shuga - kuyambira kukhalapo kwa insulin, pancreatic performance, zochitika zolimbitsa thupi. Kuchuluka kwa mafuta ochulukirapo kungawerengeredwe mopatsa mphamvu: yambani kudya zakudya zama carb ochepa ndikugwiritsa ntchito glucometer kangapo patsiku.

Masabata oyamba akutenga miyeso ndi zojambula:

• nthawi yakudya;
• kulemera kwa zakudya zodyedwa;
• zomwe zili ndi chakudya chamagulu mwa iwo;
• shuga m'mawa ndi chakudya chilichonse;
• kuchuluka kapena kuchepetsa kuchuluka kwa mankhwala;
• kusinthasintha kwa thupi.

Pambuyo pa masabata atatu atawongolera motero, zidzadziwika kuti ndi mafuta angati omwe amafunikira kuti athe kulipirira shuga, komanso kudya caloric kotani kumachepetsa kuwonda popanda kutchulidwa ketosis.

Ngati matenda a shuga satumwa mankhwala aliwonse, ndipo mulingo wa shuga umangosungidwa ndi zakudya, mutha kudya nthawi iliyonse ndikakhala ndi vuto la njala. Kugwiritsa ntchito ma hypoglycemic wothandizila ndi kuyendetsa insulin kumapangitsa kuti shuga azituluka moyenerera. Poterepa, zopezeka tsiku ndi tsiku zopatsa mphamvu ndi kuchuluka kwa chakudya zamagulu zimagawika m'magulu a 5-6 omwe amakhala ndi nthawi yofanana.

Pazakudya za anthu odwala matenda ashuga, gawo la chakudya liyenera kuchokera 20 mpaka 40%, mapuloteni - 30%, mafuta - kuchokera 30 mpaka 50%. Mwachitsanzo, timawerengera zomwe zili muzakudya kwa wodwala wolemera makilogalamu 80, ngati akufunika kuchepetsa kalori yofika 1200 kcal.

Ndikofunika kugwiritsa ntchito malonda osiyanasiyana momwe mungathere, kusintha zakudya zomwe mumakonda kukhala zofunikira za zakudya zatsopano. Mwachitsanzo, ikani chovalacho m'malo mwa mbatata, m'malo mopanga mbatata zosenda, pangani kolumikizira kosakhazikika m'malo mwa mbatata zosenda. Mukamamvetsetsa malire ake, zimakhala zovuta kwambiri kudya zakudya zamafuta ochepa a shuga.

Zosintha zamasabata:

Atkins Low Carb Zakudya

Zakudya zodziwika bwino za carb zochepa zidapangidwa ndi dokotala waku America wazachipatala Robert Atkins. Poyamba, adayesa zakudya zamtunduwu pa iye, nataya mapaundi 28 owonjezera, kenako adakhazikitsa mfundo zake m'mabuku angapo.

Malamulo oyambira pazakudya za Atkins ali ofanana kwambiri ndi malingaliro a anthu odwala matenda ashuga - kuchepa kwamphamvu kwa zakudya zamagalimoto, multivitamini, maphunziro okakamiza, pafupifupi malita ndi theka a madzi.

Zakudya zamtundu wa Atkins zotsika mtengo ndizoletsa kwambiri panthawi yoonda. Masabata angapo oyambilira amafunsidwa kuti achepetse kuchuluka kwa chakudya chambiri mpaka 20 g patsiku, kotero kuti ketosis imachitika. Kenako chiwerengerochi chikuwonjezeka pang'onopang'ono mpaka magalamu 50, kuonetsetsa kuti kusweka kwamafuta komanso kumasulidwa kwa matupi a ketone sikumayima. Amayenera kusunga kuchuluka kwa mafuta nthawi zonse pomwe kumakhala kuwonda.

Ngakhale kuti gawo loyamba limakonda kuyenda ndi kufooka, zizindikiro za kuledzera, mavuto am'matumbo, kwa odwala matenda ashuga dongosolo la Atkins ndiye njira yabwino kwambiri yochepetsera thupi mofulumira. Zakudya wamba zama carb za anthu odwala matenda ashuga komanso kuchepetsedwa kwa zopatsa mphamvu ndi kuchepetsedwa kwamafuta kwa magalamu 100 zimaperekanso zotsatira, koma kwanthawi yayitali.

Maphikidwe a anthu odwala matenda ashuga pazakudya zama carb ochepa

• Saladi ya Dzira Ndi Masamba

Dulani mazira awiri owiritsa m'magawo, nkhaka ndi 2-3 radishes ndi maudzu, nyengo ndi mafuta a azitona. Kulawa, mutha kuwonjezera mpiru, mtedza uliwonse, kuwaza ndi mafuta a chimanga. Zamasamba mu saladiyi odwala matenda ashuga atha kukhala nyengo iliyonse, mpaka radish grated, zimakhalabe zokoma. Pewani kaloti owiritsa kokha ndi ma beets okhala ndi chakudya chamagulu ambiri.

• Sadiji ya squid

Wiritsani squid mphete ndi dzira ndi kuwaza. Onjezani chimanga pang'ono zamzitini, nyengo ndi chisakanizo cha mafuta a masamba ndi mandimu.

• Fritters

Chinsinsi chotsika-carb, shuga. Kumenya mazira 2, 100 g wa kefir ndi 3 tbsp. supuni ya utsi (wogulitsidwa m'madipatimenti a zakudya zopatsa thanzi). Onjezerani supuni ya kotala imodzi ya koloko ndi wokoma. Mwachangu mu masamba mafuta.

• Zikondamoyo

Pangani minced nyama ku 500 g ya chiwindi cha ng'ombe. Onjezerani kwa supuni zitatu za chinangwa, theka la anyezi wosankhidwa, dzira 1, mchere. Pogwiritsa ntchito supuni, ikani zikondamoyo pachikuto chophika ndikuphika kwa mphindi 30.

• Shrimp ndi Iceberg Saladi

Njira yabwino yopezera chakudya cha anthu odwala matenda ashuga. Wiritsani mazira awiri ndi 250 g wa shrimp, kuwaza kabuku kakang'ono ka adyo. Thirani mafuta azitona mu poto, kuwaza zitsamba pa iye pang'ono, kenako kuwonjezera mchere, tsabola ndi adyo. Sulani saladi wamadzi oundana kukhala mbale, kudula tomato wopanda theka, tchizi wowoneka bwino ndi mazira. Ikani shrimp pamwamba. Kuvala - kirimu wowawasa ndi adyo pang'ono.

• Kanyumba tchizi wokhala ndi zitsamba ndi adyo

Pogaya adyo ndi chosindikizira kapena kabati. Pogaya katsabola ndi parsley mu blender kapena kuwaza finely. Onjezani zosakaniza ku kanyumba tchizi ndi mafuta osachepera 5%, sakanizani bwino.

• Coconuts

Zakudya zabwino kwambiri. Sakanizani 250 g wa kanyumba tchizi ndi 200 g ya kokonati, onjezani mtedza womwe mumakonda komanso wogwirizira shuga mu mawonekedwe a icing. Pakani mipira yaying'ono ndikuyika mufiriji kwa maola angapo.

Njira yophika ya matenda ashuga: kumenya agologolo atatu mwamantha. Onjezani 80 g wa coconut, 15 g azakudya zilizonse zofunikira komanso zotsekemera. Pereka mipira ndikuphika pa pepala lokhika mafuta kwa mphindi 15-20.

• Omulayiri Wamakolo

Dulani kabichi mu inflorescence, wiritsani m'madzi amchere kwa mphindi 5.Kumenya mazira awiri, 2 supuni kirimu ndi supuni ya grated tchizi. Pukusani mawonekedwe ndi batala, ikani kabichi mmenemo, kutsanulira mazira pamwamba ndikutumiza ku uvuni kwa mphindi 30.

• Bokosi Loyera loyera ndi Egg

Mwachangu anyezi mu mafuta amasamba, onjezani kabichi chosankhidwa ndi madzi pang'ono. Simmer mpaka itayaka crispness (pafupifupi mphindi 20). Mchere, kumenya mu mazira awiri ndikusunga chivundikiro chochepa kutentha kwa mphindi 10.

Monga tawonera pazitsanzo zomwe tafotokozazi, maphikidwe otsika a carb amasinthidwa masinthidwe wamba, a tsiku ndi tsiku. Mwa kulumikiza kulingalira, zakudya zanu zitha kupangidwa osati zothandiza, komanso ndizokoma komanso zosiyanasiyana. Pankhaniyi, kutsatira zakudya zomwe munthu amadwala matenda ashuga kumakhala kosavuta kwambiri, zomwe zikutanthauza kuti matendawa azitha kuyang'aniridwa kwathunthu, ndipo kugwiritsa ntchito mankhwala kumachepetsedwa.

Zambiri pamutuwu:

• Zakudya za matenda a shuga kwa amayi apakati
• Tebulo la Zakudya 9 - lopangidwa makamaka kwa odwala matenda ashuga