Insulin: Ndi zakudya ziti zomwe mumadya zomwe mumafunika kudya zamafuta ambiri komanso otsika kwambiri

Kutenga shuga kwa shuga ndi njira yovuta yophatikizira akatswiri. Muyenera kudziwa zomwe zili ndi insulin, ndi zipatso ndi masamba otani omwe ali ndi GI, yomwe ndi yoletsedwa kudya. Ndipo chilichonse chomwe chili pamenyu chiyenera kuvomerezedwa ndi adokotala.

Koma kodi chilichonse ndi chophweka ndi chakudya, ndipo kodi pali malangizo apadziko lonse posankha zakudya zomwe zingathandize kupewa zovuta za matenda ashuga?

Kodi insulin ikhoza kupezeka muzakudya?

Hulin insulin mulibe chilichonse, koma pali zinthu zomwe zimatha kutsitsa kapena kukulitsa mulingo wake mthupi. Insulin imapangidwa ndi kapamba, ndipo chakudya chimakhudza kwambiri njirayi, moyenera komanso molakwika.

Mlozera wa glycemic ukuwonetsa kuchuluka kwa shuga yamagazi yomwe ikuwonjezeka. Mndandanda wa insulini umasonyezanso kuchuluka kwazomwe zimapangidwira kuti ziwonjezere kupanga kwa mahomoni ndi thupi. AI sichikhudza shuga.

Insulin yolimbikitsa zakudya

Kupanga kwakukulu kwa insulin kumatha kulimbikitsidwa ndi zinthu kuchokera m'magulu ena, komanso kukonzedwa ndikuwonjezera mafuta (Frying, stewing).

Kuchuluka kwa shuga kapena ufa wokwanira mu chakudya kumathandizanso kuti insulin ipange:

1. Maswiti, kuphatikiza mipiringidzo ya chokoleti ndi makeke, ayisikilimu ndi yogati ndi zowonjezera;
2. Zinthu zopangidwa ndi nyama yokhala ndi mafuta ambiri (ng'ombe ndi nsomba zamafuta);
3. Nyemba mphodza, mtundu uliwonse wa mbatata (makamaka yokazinga);
4. Zotsatira za pasitala ndi chimanga;
5. Mpunga, oatmeal, granola yopanga tokha;
6. Tchizi komanso mkaka wonse;
7. Mkate wokonzedwa bwino, kuphatikizapo wakuda;
8. Mwa zipatso, maapulo ndi nthochi, komanso mphesa ndi malalanje, zimawonjezera insulin kwambiri;
9. Nyama zam'nyanja zimathandizanso kupanga mahomoni.

Kugwiritsa ntchito nthawi zonse ku Yerusalemu artichoke nthawi zina kumabweretsa kusintha kwa kapamba. Zotsatira zake, kupanga insulini ndikwabwino kwambiri. Jerusalem artichoke imathandizanso pakapangidwe kazakudya zopatsa thanzi: imasintha kagayidwe ndipo imachepetsa kukakamiza, ili ndi mavitamini ndi michere, imalimbitsa mafupa ndi mawonekedwe amaso.

Mafuta amkaka ndi insulin

Zinthu zamkaka zimapangitsa kupanga insulini ndipo zimakhala ndi insulini yayikulu (mpaka 120 mumkaka wamafuta ochepa). Sizikudziwika chifukwa chake ndi AI yomweyo, mapuloteni a mbatata ndi mkaka amakhudza kapamba mosiyanasiyana. Koma zidawululidwa mokwanira kuti kuchepa kwa thupi pazakudya siziyenera kukhala ndi zinthu zambiri zamkaka. Ngati mungachotsere mkaka ngakhale pang'ono kuchokera pakudya, ndiye kuti njira yochepetsera thupi imathamanga mwachangu.

Ndikokwanira kuchita zoyeserera ndikuchotsa mbale kuchokera menyu ndikuwonjezera kanyumba kochepa mafuta: kukhathamiritsa thupi kumachulukanso. Kupatula apo, ndikofunikira kuti mukhale ndi khola lolemera, muchepetse pakuwonjezeka kovuta.

Nthawi yomweyo, ndizosatheka kusiyiratu zinthu zamafuta, koma simuyenera kuwayikira chifukwa poganiza kuti ndizothandiza ndipo sizidzabweretsa mafuta ambiri.

Chakudya Cha Insulin

Kuti muchepetse kuchuluka kwa insulin pazakudya, muyenera kuchotsa zakudya zomwe zimachulukitsa.

Ndipo onjezani zomwe zimapangitsa kuti zikhale zofananira:

• Mabere a nkhuku ndi nyama imvi, komanso nkhuku;
• Yochepa mafuta kanyumba tchizi ndi yogati popanda zina zazing'ono;
• Mtedza ndi mbewu zonse;
• Zipatso za citrus, makangaza ndi mapeyala, kupatula ma tangerine;
• Masamba obiriwira, letesi ndi mitundu yonse ya kabichi;
• Masamba ofiira ndi lalanje, makamaka zukini, dzungu, nkhaka;
• Dzungu ndi nthomba za fulakesi zimachepetsa insulin.

Zipatso za Acid, makamaka mabuliberiya, omwe ali ndi ma enzymes apadera, amathandizanso pakukula kwa insulin.

Zinthu Zapamwamba 5 Zochepetsera Kupanga Insulin

Pali zinthu zingapo zomwe zimalimbana bwino ndi kuchuluka kwa insulin. Kuphatikizidwa kwawo pafupipafupi kumabweretsa kutsitsa mahomoni mosalekeza:

• Zakudya zam'madzi ndi nsomba zamafuta ochepa. Kuphatikizikako kumaphatikizapo mapuloteni ambiri komanso opindulitsa a Omega-3, omwe amadziwika kuti ndi mafuta ofunikira m'thupi la munthu. Kugwiritsa ntchito mafuta nthawi zonse ngati nsomba kumapangitsa kuti magazi azisungunuka komanso kupewa kutumphuka. Ndikofunika kudya zakudya zam'madzi ndi nsomba kwa azimayi omwe mafuta ndizofunikira kwambiri. Nsomba zothandiza kwambiri ndi nsomba, hering'i ndi sardine. Ndikulimbikitsanso kuwonjezera ma anchov ku zakudya.
• Mbewu zonse za chimanga ndi nyemba. Mitengo yambiri ya fiber imatsogolera pakukhalitsa kwanthawi yayitali. Kugwiritsira ntchito tirigu sikuloleza kuti njala ibwere nthawi yayitali kuposa momwe mumadyera masamba kapena nyama yokha. Ndikofunika kudya chimanga chomwe chakhala chikuchitika pang'ono m'mafakitale.
• Tiyi yobiriwira. Gwero lodziwika bwino la antioxidants wolemera mu catechin. Ndizinthu izi zomwe zimapangitsa kuti pakhale insulin sensitivity.
• Cinnamon Kununkhira kwapadera komwe kumathandiza kuchepetsa thupi komanso kuchepetsa matenda a insulin m'magazi. Muli ma antioxidants, limasintha momwe magazi alili m'magazi, komanso lilinso ndi katundu wapadera - limalepheretsa kuyamwa kwambiri kwa shuga.
• Apple cider viniga Zogulitsa zina zomwe zimalepheretsa kuchuluka kwa insulin, yomwe imakhala ndi acetic acid. Amathandizira kuchepa kwa thupi ndi zakumwa za insulin.

Ndikofunikira kuti musangophatikiza zogulitsa kuti muchepetse kapena kuwonjezera insulini m'magazi, komanso kuti muzitsatira mfundo zina zomwe zimagwiritsidwa ntchito.

Malamulo akudya zakudya zowonjezera insulin

Insulin yomwe ikukwera imapezeka m'matenda a shuga, komanso pakukhumudwa kwambiri. Kupsinjika, kuchita masewera olimbitsa thupi mopitirira muyeso, kudwala, matenda amtundu wamkazi ndi zotupa za kapamba - zonsezi zimapangitsa kuti insulini iwonjezeke. Ndipo kusungidwa kwake kosatha pamwambowu kuli ndi zovuta zambiri.

Kusintha koyenera kwa zakudya, zomwe adagwirizana ndi adokotala, zikuthandizira kuchepetsa zizindikiro:

1. Ndikulimbikitsidwa kuti muchepetse thupi pang'onopang'ono, muchepetsani zakudya zamafuta owonjezera, onjezerani zinthu zambiri kuti muzikhala bwino;
2. Muyenera kudya mpaka katatu pa tsiku, pomwe zakudyazi zimagawidwa m'magulu atatu komanso zina zowonjezera za 2-3. Koma munthu sayenera kulolera kumverera kwa njala;
3. Pakati paopanga mafuta, ndizovuta zokha zomwe zimasankhidwa, zomwe zimamwa nthawi yayitali. Ndipo msuzi - shuga woyengetsa - amachotsedwa kwathunthu;
4. Amaloledwa kudya zakudya zamafuta ochepa omwe amakhala ndi shuga m'malo mwake, omwe samakulitsa shuga komanso samalimbikitsa kupanga insulin;
5. Supu ndi imodzi mwazakudya zabwino kwambiri zomwe zimakhala ndi insulin yayikulu. Koma ayenera kukhala osanenepetsa, okhala ndi masamba ambiri, tirigu wathanzi. Nsomba zachiwiri ndi msuzi wamasamba ndi abwino kudya chakudya;
6. Mchere umakhala wopanda malire, samapatula kusungidwa komwe kumakhala mchere wambiri, zokhwasula-khwasula, mtedza wamchere ndi wobera;
7. Zakudya zopatsa mphamvu kwambiri zimayenera kudya chakudya cham'mawa komanso nkhomaliro, kenako zimangokhala ndi mapuloteni komanso zakudya zamafuta abwino.

Maora 2-3 asanagone, amamwa kefir kapena mkaka wophika, womwe sungapangitse kuti muzikhala bwino. Ndipo ndikofunikira kudya chakudya china mpaka 19-20 pm.

Zolemba za chakudya ndi insulin yotsika

Zinthu zomwe zimakhala ndi zinthu zopangira insulin ndizosangalatsa kwa anthu omwe ali ndi matenda a shuga 1. Ndi matendawa, kutsika kwambiri kwa insulini kungayambitse matenda oopsa.

Mulingo wocheperako wa mahomoni m'magazi ndiowopsa ngati matenda ake. Kagayidwe ka glucose kamasokonekera, kuchuluka kwa shuga m'magazi kumachuluka.

Ndi insulin yotsika, muyenera kukumbukira malamulo azakudya:

• Muyenera kudya osachepera 5 patsiku, ndikofunikira kuti muzichita tsiku ndi tsiku nthawi zina pakudya;
• Zakudyazo ziyenera kukhala ndi zakudya zam'mimba (zopatsa mphamvu pang'onopang'ono mwa mawonekedwe a chimanga), pansi pake mpaka 65% yazakudya zonse zimaperekedwa;
• Ndikofunikira kuphatikiza utsi wokwanira muzakudya zanu;
• Pofuna kupewa kuchuluka kwa shuga, maswiti otengera zinthu zoyengedwa samaphatikizidwa, amasinthidwa ndi zotsekemera kapena ma stevia;
• Zipatso zokoma ndi zotsekemera, masamba amadyedwa ochepa, zakudya zotsekemera pang'ono zimatha kudyedwa popanda malamulo;
• Muyenera kuwonjezera zakumwa zakumwa zopanda mafuta komanso zopanda mafuta - madzi oyera, zakumwa za zipatso, msuzi - osachepera malita awiri patsiku.

Kuwerenga pang'onopang'ono kwa mfundo za zakudya zamagulu omwe ali ndi insulin yowonjezereka kapena kuchepa kumabweretsa kuyendetsa bwino kwa zisonyezozi. Pakupita miyezi iwiri yokha muphunzira momwe mungapangire zopangira, ndipo njira yotsatirira makina awo imawoneka yosavuta.