Zakudya za insulin yokwezeka m'magazi, malamulo oyambira ndi zoletsa

Kudya moyenera ndi insulin yowonjezereka ndi gawo lofunikira pakukonzanso kwa pathological chikhalidwe. Ngati insulin yayitali singachepetse, ndiye kuti ma pathologies owopsa adzatuluka: kuthamanga, kusayenda kwamitsempha yamagazi, kukwera mafuta m'thupi.

Zotsatira zabwino za kadyedwe

Zakudya zoyenera ndikugwiritsa ntchito zakudya zololedwa zomwe zimachepetsa insulin zimayambitsa mthupi:

• Kunenepa kwambiri kumachepetsedwa;
• Kupititsa mtsogolo moyo wabwino;
• Kuchuluka kwa lipids m'magazi kumachepa, kuthamanga kwa magazi kumachepa;
• Thupi limalandira zonse zofunikira m'thupi.

Kodi chingachitike ndi chiyani mukasiya kudya?

Ndi kukana kutsatira zakudya, njira zowonongeka pang'onopang'ono zimachuluka mthupi:

1. Pamaso pa matenda a shuga, kudalira insulin kumayamba. Pancreas amavala kwambiri komanso kuleka kutulutsa insulini. Maselo omwe amapanga mahomoni amatha. Zotsatira zake, mudzayenera kubayira insulin pafupipafupi. Njira zina zokulitsira kagayidwe kazakudya zimalephera.
2. Kumwa mankhwala angapo. Kuperewera kwa chakudya kumawonjezera kufunika kwa mankhwala, kuphatikizapo omwe amalimbikitsa kupanga insulin. Kugwiritsa ntchito mankhwalawa kumapangitsa kuti shuga asinthe kukhala mtundu wodalira insulini. Mavuto ena amabwera.
3. Mavuto akulu. Kuperewera kwa zakudya ndi mankhwala osokoneza bongo kumadzetsa insulin yayikulu komanso shuga m'magazi. Mu matenda a shuga, izi zimakhala ndi matenda akulu mpaka kumaliza kutha kuona, gangrene ndi impso.

Mfundo Zapamwamba Zakudya za Insulin

Menyu yosankhidwa ndi insulin yowonjezereka iyenera kukhala ndi zoletsa za calorie. Kwa abambo, chiwerengerochi sichidutsa 2300 kcal, ndipo kwa akazi - 1500 kcal. Zopatsa mphamvu za mwana ziyenera kusungidwa pakati pa 1200-1950 kcal pozindikira zaka zake.

Pakudya, malamulo ndi zoletsa zingapo ziyenera kuonedwa, chifukwa kupambana kwa kuchepetsa insulini sikungotengera zinthu zoyenera:

• Osamadya zakudya zokhala ndi shuga. Palibe. Kuletsa kumeneku kumakhala maziko azakudya zomwe zimagwiritsidwa ntchito pa matenda ashuga kapena ngati gawo lokhala ndi insulin yayikulu. Simungalole mwadzidzidzi kuchuluka kwa shuga m'magazi omwe amachitika chifukwa chakumwa koloko, juisi kuchokera m'mapaketi, maswiti ndi makeke.
• Kudya calorie kuyenera kuchepetsedwa pang'onopang'ono. Komabe, simungamve ludzu, apo ayi shuga adzagwa kwambiri ndipo hypoglycemia idzachitika. Pofuna kupewa matenda, muyenera kudya kamodzi pa maola atatu aliwonse.
• Simungathe kusuta, kumwa mowa mu waukulu.
• Kuletsedwa kwa caffeine kuyenera kuyambitsidwa. Patsiku lomwe simumamwa mopitilira 1 kutumiza, ndipo ndibwino kuti muchepetse ziwonetserozi m'mikapu ingapo ya zakumwa pa sabata.
• Mukamasewera, amaloledwa kugwiritsa ntchito kalori yocheperako, koma zakudya zopanda mchere wopanda mafuta. Amaletsa kulumpha kwa glucose ndikudzaza ndi mphamvu. Komabe, sikulimbikitsidwa kuchita masewera olimbitsa thupi kwambiri.
• Mchere wazakudya umachotsedwa pafupifupi, kapena pang'ono - osaposa 2 g patsiku.
• Mautumiki azikhala ochepa.
• Maola 2 asanagone, chakudya sichimachotsedwa.
• Zogulitsa pazakudya zimayenera kuphika ndikuwuphika, kapena kupatsidwa mafuta ochepa. Frying ndizoletsedwa.

Zinthu Zowonetsedwa

Zakudya zoyenera kuti muchepetse insulin ziyenera kukhala ndi zakudya zam'madzi ndi nyama, nsomba ndi nsomba zam'madzi ndizothandiza kwambiri. Ndikulimbikitsidwa kuwonjezera mtedza ndi zipatso, chifukwa zimakhala ndi chrome.

Pazakudya zokhala ndi insulin yambiri m'magazi, tikulimbikitsidwa kuti muphatikizire mndandanda wathunthu wazogulitsa wathanzi. Adzakulolani kuti mupange zakudya zamtundu uliwonse tsiku lililonse:

• Nyama yochotsa mafuta a nkhuku, ng'ombe, mwanawankhosa;
• White nsomba nsomba - pike nsomba, hake, pollock, pike. Nsomba zofiira mafuta. Mtundu uliwonse umakhala ndi ma antioxidants ambiri komanso zamafuta athanzi, omwe ali amtengo wapatali kwa thanzi komanso malamulo a insulin;
• Mafuta athunthu ndi mkate wa rye wopanda ufa woyera woyera;
• Buckwheat kapena oatmeal, mutha kuwonjezera tirigu pang'ono ndi barele m'masamba kuti muchepetse insulin. Koma ndi kulemera kochulukirapo, kuchuluka kwawo kumayendetsedwa mosamalitsa;
• Nyemba, nandolo, nyemba ndi mphodza ndizabwinonso paumoyo ndipo zimagwira monga gwero la mapuloteni ammasamba, fiber ndi mavitamini;
• Ndikofunika kugwiritsa ntchito sopo ndi mbale pamsuzi wachiwiri wa nsomba, masamba, nyama. Bowa ndimadzimadzi amaloledwa, koma payenera kukhala mbatata zochepa mu sopo;
• Masamba ndichisankho chachikulu, chifukwa pafupifupi zakudya zonse zama carb zochepa ndizotsika insulin. Izi ndi monga: radish ndi radish, kabichi ndi zukini, komanso dzungu ndi squash, biringanya, kaloti ndi nkhaka, tsabola, leki ndi katsitsumzukwa;
• Masamba obiriwira komanso masamba amadyera amakhala ndi gawo lapadera pochepetsa insulin - udzu winawake, sipinachi, letesi, arugula, tsabola wokoma ndi nandolo, artichok;
• Zipatso zofunikira kwambiri ndi kiwi, maapulo obiriwira, mapeyala ndi zipatso zamtambo, zokhala ndi anthocyanins (ma antioxidants amphamvu);
• Malo apadera omwe amakhala ndi adyo, ogwira ntchito polimbana ndi cholesterol;
• Mbatata sizingadyedwe mopitilira kawiri pa sabata m'magawo ang'onoang'ono;
• Seaweed ndi zakudya zochepa zama calorie, zomwe zimayambira iodini komanso mavitamini ena, zothandiza makamaka kuperewera kwa mafuta m'thupi;
• Zinthu zamkaka zokhala ndi mafuta ochepa, komanso zonona wowawasa ndi tchizi mpaka 30%;
• Zipatso zatsopano, komanso mousse ndi jelly zochokera pa iwo;
• Ma macracus ndi avocados ndiwonso athanzi lathanzi lomwe limaperekedwa kuti muchepetse kuchuluka kwa insulin;
• Mafuta osakhazikika mwachilengedwe osaposa 2 tbsp. l patsiku - chimanga, nyanja yokhala ndi nyanja, dzungu, zopendekera ndi mkungudza, komanso mafuta a sesame ndi mtedza;
• Uchi mosamalitsa malire - osapitirira 2 tsp;
• Mazira ophika m'madzi kapena poto wouma ngati mawonekedwe a omelet nawonso ndi othandiza;
• Ma Walnuts ndi ma almond ndizothandiza kwambiri thanzi;
• Mtedza wina ungathenso kuwonjezeredwa ku chakudya mukamadya;
• Mutha kumwa khofi wina ndi mkaka, tiyi wobiriwira ndi mankhwala azitsamba;
• Amaloledwa kugwiritsa ntchito misuzi ya masamba ndi zakumwa za mabulosi popanda shuga.

Mwa zina zoletsedwa, chilichonse chosavomerezeka komanso chopatsa thanzi sichabwino. Kuphatikiza pa shuga, kusuta ndi zakudya zamafuta, komanso zakudya zosavuta, ziyenera kuchotsedwa pamenyu kuti muchepetse insulin. Sosefa, zokhwasula-khwasula ndi zakudya zina zosaphika nthawi zambiri zimakhala ndi zomwe sizinafotokozedwe mu kapangidwe kake. Ndipo zowonjezera zowonjezera, zowonjezera ndi zowonjezera sizofunikira ndi thupi.

Zosintha zamasiku tsiku limodzi

Zakudya zokhazikika ndizomwe zimayambira kugaya chakudya moyenera komanso kagayidwe. Ngati pali 5-6 pa tsiku, ndiye kuti kapamba amagwira ntchito bwino, m'badwo wa insulin umalimbikitsidwa.

Zakudya zambiri zimakhala ndi masamba ndi zipatso zochepa, monga zakudya zama protein. Sangalalani ndi kulawa, kutafuna kulikonse kangapo, ndikusankha njira imodzi pazomwe mungatsitsire insulin m'magazi:

1. Chakudya cham'mawa. Dzipangeni nokha tiyi wopanda mchere wobiriwira, pangani mafuta otentha ndi nandolo kapena tsabola wa belu, dzungu kapena tomato, ndipo idyani ndi kagawo ka mkate wa rye.
2. Chakudya cham'mawa chachiwiri. Zakudya zamtopazi zimakhala ndi mkate wa chinangwa ndi msuzi watsopano wophatikizidwa ndi madzi.
3. Chakudya chamadzulo Kwa bere lowiritsa, onjezani gawo la msuzi wamasamba ndikuwonjezera kwa mbatata kapena mpunga, komanso saladi wamasamba watsopano ndi masamba. Mutha kumwa chilichonse ndi mapulogalamu a maapulo ambiri.
4. Chakudya chamadzulo. Kuphika tchizi kanyumba pokometsa ndi yogurt yamafuta ochepa ndikuwonjezera sinamoni pang'ono ndi zipatso zouma.
5. Chakudya chamadzulo Pangani kabichi ndi karoti cutlets mu uvuni, wiritsani nsomba zoyera. Mutha kumwa tiyi wobiriwira.

Njira ina yosankha:

1. Chakudya cham'mawa. Mwatsopano zamkati zokhala ndi kaloti kapena masamba ena, zokometsera ndi supuni ya mafuta osapsa. Dzira yophika ndi tiyi wobiriwira.
2. Chakudya cham'mawa chachiwiri. Khalani ndi chithunzithunzi ndi peyala, apulo kapena zipatso.
3. Chakudya chamadzulo Kuphika supu ya nkhuku pa nkhuku zambiri, idyani 1 bere ndi masamba a mphodza ndi zukini kapena dzungu. Mutha kumwa ndi compote kapena chakumwa cha zipatso.
4. Chakudya chamadzulo. Berry kapena zipatso mousse ndi agar agar kapena gelatin.
5. Chakudya chamadzulo Kanyumba tchizi casserole wokhala ndi zipatso zamchere, zomwe zimagwirizana ndi tiyi wopanda mphamvu.

Tiyi ya masana ndi yamasana imasinthana bwino. Mutha kulowetsa zodyera zina, mwachitsanzo, pakati pa tiyi wamadzulo ndi chakudya chamadzulo.

Kutsatira pafupipafupi mfundo zachakudya zoyenera zomwe zimayikidwa kuti muchepetse insulin m'mwezi umodzi zimapereka zotsatira zowoneka bwino ndikutsuka pazotsatira zosasangalatsa za zakudya zopanda thanzi.