Chakudya chopatsa thanzi ndichinthu chofunikira kwambiri pamoyo wamunthu aliyense. Ndizofunikira kwambiri kwa odwala omwe ali ndi matenda ashuga a 2, chifukwa ndi chakudya chopatsa thanzi chomwe chingathandize kuthana ndi matendawa kapena, osachepetsa njira zosagonjetseka mthupi.
"Kukhala ndi thanzi labwino kumapangitsa kuti chisakhale chovuta kuchiza matenda amtundu wa 2, kuphatikiza kuwongolera shuga komanso kuthana ndi zovuta. Zomwe mumadya ndizofunikanso kuthandizira kuwongolera zomwe mukuyang'ana. Cholinga chanu ndikukhazikitsa shuga mumagazi anu komanso kupewa kuthamangitsidwa kwambiri komanso Zakudya zochepa zokhala ndi glycemic index ndi njira yabwino yochitira izi, monga shuga wochepa kapena zakudya zamafuta (zomwe zimasanduka shuga) kapena zakudya zomwe zimasweka ndikutha pang'onopang'ono. kukonda zakudya zopatsa mphamvu kapena shuga m'magazi, "akufotokoza katswiri wa zaumoyo komanso olimbitsa thupi Cassandra Barnes.
Zogulitsa
- Masamba obiriwira obiriwira
Masamba obiriwira amdima, monga sipinachi, kabichi, rocket ndi watercress, ali ndi zopatsa mphamvu zochuluka ndi zopatsa mphamvu, koma fiber yambiri. Ndiko kuti, ali ndi index yotsika kwambiri ya glycemic ndipo amathandizira kukhala ndi shuga yokhazikika yamagazi. "Alinso ndi michere ya antioxidant monga flavonoids ndi carotenoids - amatha kuthandiza kuteteza munthu ku zovuta zina za matenda ashuga komanso matenda ena okhudzana ndi matenda a mtima," akufotokoza mphunzitsi wa zaumoyo komanso olimbitsa thupi Cassandra Barnes.
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%
- Nsomba zamafuta
"Sankhani nsomba zonona monga mackerel, salmon, sardines ndi herring. Amapereka mafuta omega-3 omwe amachepetsa kutupa ndikuthandizira thanzi la mtima, zomwe ndizofunikira kwambiri kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2. Atha kukhala gwero labwino la vitamini. B12, yomwe imagwiritsidwa ntchito ndimankhwala ena a shuga ndipo ndi yofunika kuti ubongo wathu ukhale wamanjenje, mphamvu komanso chitetezo chokwanira, "akufotokoza motero Cassandra Barnes.
Kuti mudzipatse mphamvu zowonjezera, mungayesenso zakudya zopatsa thanzi monga CuraLin (//curalife.ru/). "CuraLin ndichakudya chophatikizidwa mwapadera chomwe chili ndi zitsamba khumi ndi zomangira zam'mera zomwe mwamasamba zimagwiritsidwa ntchito kuti zisungidwe ndi insulin komanso kuthandizira kuchepetsa kuchuluka kwa shuga m'magazi. Koma ngati mukuthandizidwa ndi matenda a shuga a 2, funsani dokotala wanu musanayambe chowonjezera, "akutero wophunzitsa zaumoyo komanso olimbitsa thupi Cassandra Barnes.
- Mapuloteni
Yambitsani chakudya chilichonse ndi mapuloteni ochepa, chifukwa amakonzekereratu thupi. Mapuloteni amachepetsa kupanga insulini, amathandizanso kuchuluka kwa shuga m'magazi ndipo zimapangitsa kuti azimva bwino kwa nthawi yayitali. "Yesetsani kudya mazira akudya cham'mawa kapena kuwonjezera ufa wa protein ku yogurt," akutero a Pippa Campbell, ophunzitsa zakudya zopatsa thanzi komanso ophunzitsa kuchepetsa thupi.
- Zipatso ndi mtedza
"Zipatso zimakhala ndi shuga wocheperako kuposa zipatso zina zomwe zimakhala ndi zotsika kwambiri za glycemic. Moyenera, idyani zipatso zokhala ndi mapuloteni monga mabulosi akuda, ma cherries, mabulosi abulu. wathanzi labwino, "akalangiza motero Cassandra Barnes.
- Mbatata yokazinga
"Afirika a ku France ndi okwera mafuta ambiri, ndipo zakudya zokazika kwambiri zimakhala ndi mankhwala oopsa omwe amathandizira kutupa, zomwe zimawonjezera chiopsezo cha matenda a mtima," akufotokoza Dr. Wendy Denning. Mbatata imatha kusinthidwa ndi mbatata yabwino, imakhala ndi gawo lalikulu la antioxidant komanso index yotsika ya glycemic.
- Zakumwa zozizilitsa kukhosi
"Shuga mu zakumwa zozizilitsa kukhazikika ndiye chifukwa chachikulu chomwe amapewera. Koma ngakhale zotsekemera zopanda shuga siziwachotsedwapo bwino chifukwa zakumwa zotsekemera ndi zowonjezera zina zomwe zimaphatikizidwamo zingakhale ndi zovulaza - ngakhale zimathandizira kuchuluka kunenepa! " - amafotokoza za Cassandra Barnes wa zaumoyo.
- Pewani zodyera zisanachitike
"Zomwe zimapangidwa tisanakhazikitsidwe zimakhala ndi zopatsa mphamvu zambiri zamagetsi zomwe zitha kuwonjezera shuga m'magazi. M'malo mwake, idyani kaloti yaiwisi ndi mtedza pang'ono ngati chakudya," Dr. Wendy Denning akuti.
- Mkate oyera ndi zinthu zophika bwino zopangidwa ndi ufa woyera
"Musatenge mikate yoyera ndi zinthu zoyera zophika ufa monga makeke, pizza ndi zopopera. Zimapangidwa kuchokera ku ufa woyengetsa, womwe umapangidwa mwachangu kuti ukhale ndi shuga komanso mu thupi. M'malo mwake, ena mwa iwo amakhala ndi index ya glycemic (ndiye kuti, amawonjezera shuga) magazi mwachangu) kuposa shuga oyera patebulo! ", akalangiza katswiri wazakudya Cassandra Ambara. Zitha kuikidwa m'malo mwanjira zina zambewu, monga makeke amphaka, mkate wa rye, phala, mpunga wa bulauni kapena quinoa.
- Chakudya cham'mawa
"Maphala am'mawa omwe amakhala ndi zakudya zamafuta ambiri ndi shuga ndi ma macronutrient ochepa, mafuta ndi mapuloteni ochepa. M'malo mwake, idyani mazira awiri ndi gawo la toast la mkate wa ku lilime," Dr. Wendy Denning akulangiza.
- Zipatso zouma
"Zipatso zouma zitha kukhala ndi shuga katatu kuposa zipatso zatsopano, chifukwa chake sankhani zipatso zatsopano chifukwa zimakhala ndi antioxidants ambiri," atero Dr. Wendy Denning.
