Zakudya ndi zakudya zoyenera za matenda ashuga a 2

Chifukwa cha kukhalapo kwa kuchuluka kwa chakudya chamagulu mu gawo la tsiku ndi tsiku, maselo amthupi amataya kufunikira kwa insulin. Mtundu wachiwiri wa matenda ashuga komanso zakudya zopatsa thanzi - ngati muphwanya malamulowo, kuchuluka kwa glucose komwe kumayendera magazi kumafikira kwambiri ndipo kumakhalabe kosangalatsa.

Ma tebulo omwe amathandizira odwala matenda ashuga amapangitsa kuti pakhale kukhazikika kwa kumva kwa insulin, kubwezeretsa kuthekera kwa shuga.

Mfundo zoyambira

Odwala ayenera kukumbukira kufunika kotsatira malamulo ena:

1. Zakudya zambiri zopatsa mphamvu zamagetsi ziyenera kudyedwa mpaka 3 koloko masana.
2. Kugwiritsa ntchito yogati ndi mtedza kumalimbikitsidwa ngati mchere - kukonza mafuta obwera kumachepetsa kuyamwa kwa shuga.
3. Zakudya zopatsa thanzi ziyenera kuchitika nthawi yomweyo - kusintha kagayidwe, kusintha magayidwe am'mimba.
4. Kuti apange machulukidwe, kuti achepetse kuchuluka kwa shuga wosavuta, masamba abwino omwe amapangidwa mu CHIKWANGWANI chazomera amawonjezeredwa pachakudya chilichonse.
5. Madzi okwanira - malita ndi theka.
6. Fractional zakudya masana - mpaka kasanu ndi kamodzi. Zakudya zazing'ono zazomwe zimaletsa insulin zimaloledwa.
7. Kugawa shuga ndimalo otetezedwa, makamaka pazovomerezeka (miyezo ya tsiku ndi tsiku).
8. Ndiosafunika chakudya chilichonse pambuyo masewera olimbitsa thupi.
9. Kuletsedwa kwa mchere kapena kuchepa koyenera kwa voliyumu yake kumapeto.
10. Kukana mafuta azakudya zam'mimba zomwe zimapezeka m'zakudya.
11. Kuphatikiza kwa maswiti kuchokera ku zoziziritsa kukhosi ndikupewa kuwonjezeka kwambiri kwa shuga mumagazi. Pang'ono pang'ono ndizololedwa ndi chakudya chachikulu cha nthawi zitatu.
12. Kugwiritsa ntchito njira zophikira pakudya.
13. Kuchepetsa kwa zakumwa zoledzeretsa, zakumwa zoledzeretsa, mpaka kuwatenga.
14. Kuchepetsa kapena kuthetsa zovuta zamafuta.
15. Kuchepetsa kwa mafuta zamafuta.
16. Kuchepetsa zonse zama calori m'mbale mukamakhala ndi mphamvu.
17. Kufunika kwa mphamvu ya kadyedwe kuyenera kufanana ndi mtengo wa thupi - kuchulukirapo kungayambitse kulemera.

Zidziwitso zamagulu

Kutha kwazinthu zilizonse kuwonjezera kuchuluka kwa shuga mumtsinje wamagazi kumatchedwa index "hyperglycemic index." Mtengo umagwiritsidwa ntchito popanga zakudya za tsiku ndi tsiku za odwala omwe ali ndi matenda a shuga a 2, ndipo wodwalayo amadalira insulin kwambiri. Zogulitsa zilizonse zimakhala ndi GI, kuchuluka kwa shuga pambuyo podya kumatengera kutalika kwa chizindikirocho.

Mlozera wa glycemic umagawika ku:

• Kuchuluka - zopitilira 70;
• Zowonjezera - kuchokera pa 45 mpaka 60;
• Otsika - ochepera 45.

Makhalidwe apamwamba komanso apakati samasiyanitsidwa ndi chakudya, chomaliza chitha kugwiritsidwa ntchito moyenera. Gawo lalikulu la zakudya limapangidwa ndi GI yotsika.

Njira yochepetsera kudya zamathupi m'thupi ndi "mkate". Dzinalo limachokera ku "njerwa" ya mkate. Gawo la gramu 25 ndilofanana 1 XE (yonse, iyi ndi theka la mkate).

Pafupifupi zakudya zonse zili ndi chakudya chamagulu - kuchuluka kwake kuyenera kufanana ndi kuchuluka kwa insulin. Lingaliro la kuwerengera limalandiridwa ndi malamulo apadziko lonse lapansi, zomwe zimapangitsa kusankha kuchuluka kwa mankhwala.

Zambiri za zakudya zabwino za odwala matenda ashuga

Kuti mukhale ndi mtundu wofanana ndi mtundu wa matenda ashuga 2, muyenera kutsatira malamulowo:

• Kuletsedwa kufa ndi njala;
• Sibwino kudya nthawi yayitali pakudya;
• Simungathe kukana chakudya cham'mawa;
• Woyamba kudya masamba panthawi yakudya, ndipo pambuyo pawo - zinthu za protein (kanyumba tchizi, nyama);
• Zakudya zopangidwa siziyenera kukhala zotentha kapena zozizira;
• Chakudya chomaliza sichichitika pasanathe maola awiri asanagone;
• Ndi vuto lakumimba kwa masamba osaphika, tikulimbikitsidwa kuphika;
• Sitikulimbikitsidwa kuti tiwotche, kupanga makina, kuwapanga kukhala omenya, ndikuwonjezera misuzi;
• Popanga nyama yoboola, mkatewo amaikidwa, amasinthidwa ndi oatmeal, masamba;
• Pamaso pa chakudya chamagulu (gawo lochulukirapo), amamuthandizira ndi mapuloteni kapena mafuta ololedwa - kuti achepetse kugaya ndi kugaya;
• Zakumwa zololedwa zimagwiritsidwa ntchito chakudya musanadye.

Zakudya zonse ziyenera kutafunidwa bwino, zidutswa zazikulu sizingafulumizidwe ndi kumeza.

Zakudya Zololedwa

Matendawa amakupatsani mwayi wogwiritsa ntchito mitundu ya zinthu pazakudya za tsiku ndi tsiku:

1. Monga maziko a sopo, nyama yofuniira yofowoka, msuzi wa nsomba umagwiritsidwa ntchito kapena kuphika pa msuzi wamasamba. Madzi oyambira msuzi amathiridwa ndipo wachiwiri okha ndiye amayamba kuphika. Pafupipafupi kugwiritsa ntchito zakudya musamadye kamodzi masiku asanu ndi awiri.
2. Pa maphunziro achiwiri, tikulimbikitsidwa kutenga nsomba yokhala ndi mafuta ochepa - carp, pike, hake, nsomba kapena pollock. Mwa nyama yopanda mafuta, nkhuku kapena nkhuku yamphaka ndiyabwino.
3. Mkaka wowawasa kapena mkaka uyenera kukhala ndi mafuta ochepa a nyama - tchizi tchizi, yogati, yogati, kefir, mkaka wowotchera.
4. Pakati pa sabata la kalendala, amaloledwa kudya mapuloteni ochulukirapo anayi kuchokera ku mazira a nkhuku - a omele mata. Ma yolks a mtundu wa 2 shuga ndi oletsedwa kotheratu.
5. Ndikofunika kugwiritsa ntchito chimanga chopangidwa kuchokera ku buckwheat, barele la ngale, oatmeal kamodzi patsiku.
6. Zinthu zophika buledi m'zakudya za tsiku ndi tsiku sizipitirira magalamu 300, mumakonda zakudya zambiri, tirigu, rye kapena kuphika ndi ufa wa tirigu wachiwiri.
7. Masamba amadzimadzi amaphatikizidwa muzakudya - kolifulawa, kabichi yoyera, mphukira za Brussels, nkhaka, tomato, biringanya, nyemba, kohlrabi, zitsamba zatsopano.
8. Masamba omwe ali ndi mashupi ambiri, shuga (mbatata, kaloti, beets) amaloledwa kamodzi kapena kawiri pa sabata, munthawi yakusokonekera kwambiri samachotsedwa muzakudya.
9. Zipatso ndi zipatso ziyenera kukhala ndi kuchuluka kwa ascorbic acid - malalanje, mphesa, mandimu, cranberries, ofiira kapena achikuda currants.
10. Monga mankhwala otsekemera, confectionery imalimbikitsidwa, yomwe imapanga zinthu zogulitsa odwala matenda ashuga, mabisiketi - ma cookie owuma.
11. Mwa zakumwa zimalola msuzi wa rosehip, madzi akumwa oyera, zipatso ndi mabulosi pamakoma okoma, phwetekere, nkhaka zamasamba, zobiriwira, tiyi wazitsamba, mkaka waimfa, madzi amchere osakhala ndi mpweya.

Kugwiritsa ntchito zinthu zololedwa pokhapokha kumathandizira kupewa kuwonjezeka kwa shuga mumtsinje wamagazi, ndikuchotsa kuwonjezeka kokhazikika kwa kulemera kwa thupi. Zogulitsa zabwino zomwe sizingakhudze kulemera ndi kuchuluka kwa glucose kulibe. Iliyonse imakhala ndi zake zomwe mulingo woyipa umayipa.

Anthu odwala matenda ashuga nthawi zambiri amakhala ndi vuto lolemera lotha kugwiritsidwa ntchito pang'onopang'ono, poyerekeza ndi kusowa kwa ntchito. Kuphatikiza pa kuwerengera kosatha kwa shuga, odwala amalangizidwa kuti agwiritse ntchito magome a zopatsa mphamvu. Kilogalamu iliyonse yowonjezera ya kulemera imakhudza ntchito ya minofu ya mtima, magazi.

Zakudya Zakudya Zolimbikitsidwa

Malonda oletsedwa amaphatikizidwa pamndandanda:

• Nthochi
• Mafuta ochokera kwa mwanawankhosa, ng'ombe;
• Zakudya zokhala ndi zonunkhira zotentha;
• Jam;
• Tchizi chowoneka bwino ndi mafuta ambiri;
• Milo
• Ma Yoghurts omwe ali ndi owongolera othandizira, okhazikika;
• Zukini;
• Chinyengo;
• Chimanga
• Pasitala wopangidwa kuchokera ku tirigu woyamba
• Wokondedwa
• Ayisikilimu, kuphatikiza ayezi wa zipatso;
• Jam;
• Mpunga, semolina;
• Shuga
• Kuphika batala, ma muffins, tchizi chanyumba, makeke;
• Maswiti amitundu yonse;
• Misonkhano payokha zipatso zouma;
• Zokongoletsedwa ndi zowonjezera;
• Dzungu

Mtundu uliwonse wa zakumwa zoledzeretsa, zamafuta ochepa ndizoletsedwa. Zinthu zonse zomwe zili pamwambapa zimakhala ndi GI yayitali kwambiri, zomwe zimatha kuwonjezera kuchuluka kwa shuga m'magazi mpaka kugwiritsidwa ntchito kwambiri. Kugwiritsa ntchito maswiti ovuta kwa wodwala yemwe ali ndi matenda osokoneza bongo kungayambitse khansa ya hyperglycemic.

Makina olimbikitsidwa a sabata

Ndi matenda 2 a shuga, zakudya za tsiku ndi tsiku zimakhala zosiyanasiyana, chokoma, komanso chofunikira kwambiri, komanso chathanzi. Chakudya chilichonse chimafuna kugwiritsa ntchito madzi asanafike - 250 ml pa nthawi, mkate - osapitirira 50 magalamu.

Nutritionists apereka njira zambiri zopatsa thanzi kwa odwala omwe ali ndi matenda ashuga, momwe mumakhala mfundo wamba - kuchuluka kochepa komwe kamatumikirako kumakhala chifukwa chobwereza-reza pafupipafupi tsiku lonse.

M'malo mwa shuga

Ndichizolowezi kugawa magawo awiri akulu:

• Zoyambira mwachilengedwe - "Sorbitol", "Xylitol", "Stevia", "Fructose";
• Zopanga zopangidwa - "Saccharin", "Cyclamate", "Aspartame".

Akatswiri amalimbikitsa kuti asagwiritse ntchito gawo limodzi lokha - m'malo mwake amasintha, wodwalayo amasankha zoyenera kwambiri m'thupi mwake. Ndizosatheka kukangana pa chisankho choyenera - monga momwe kulibe zinthu zofanana, palibe mankhwala abwino kwambiri.

Xylitol

Chogulitsachi chimadalira pentinol, mtundu wa mowa wa pentahydric.

Amapangidwa kuchokera ku malonda amtundu wamatabwa, zotsalira za chimanga.

Xylitol amatanthauza zakudya zopatsa mphamvu kwambiri:

• Kukwanira bwino kwa kukoma kumakhala kofanana ndi 1 unit (poyerekeza ndi beet wamba, nzimbe);
• Mtengo wamagetsi ndi 3.67 kcal kapena 15.3 kJ / g.

Pogwiritsa ntchito Xylitol, odwala matenda ashuga ayenera kuwerengera kuchuluka kwa zopatsa mphamvu.

Sorbitol

Dzina lachiwiri la wogwirizira wa shuga wachilengedwe ndi Sorbitol.

Mwanjira yake yachilengedwe, imapezeka mu zipatso ndi zipatso; zipatso za phulusa lamapiri ndizapamwamba kwambiri.

Thupi limapangidwa ndi makutidwe ndi okosijeni a shuga.

Ndi ufa wopanda utoto wamtundu wamakristali, wosungunuka mosavuta m'madzi, osagwirizana ndi madzi otentha, kukoma kokoma. Magawo ofunika:

• Kutikirana kwa zipatso zabwino pambuyo pake ndi mpaka magawo 0,54;
• Mtengo wamagetsi - 3.5 kcal kapena 14.7 kJ / g.

Zopatsa mphamvu zama calorie zomwe zili ndi matendawa sizingalole kuti wodwalayo achepetse thupi, zimafunika kuwerengera kuchuluka kwa ndalamayo pakugwiritsa ntchito. Kunyalanyaza malamulo oti mutenge zotsekemera kumapangitsa kuti thupi lizikula kwambiri. Anthu odwala matenda ashuga amalemera thupi mosavuta ndipo zimavuta kuzichotsa. Izi zikugwirizana ndi kufunika kwa zokhwasula-khwasula musanatumikire insulin.

Stevia kapena tsamba iwiri lokoma

Zinthu zothandiza monga chinthu:

• Mlingo wazakudya zotsekemera za gawo limodzi la chinthucho ndi wofanana ndi magawo 300 a shuga;
• Kodi sizikukulitsa zochulukirapo zowonetsa mashuga amwazi;
• Ili ndi mphamvu zopanda pake.

Ziyeso zamankhwala sizinatsimikizire zoyesayesa za shuga zomwe zili mumalowo, adazindikira zabwino:

• Kuthamangitsa kuchotsa mkodzo m'thupi;
• Microflora yayikulu kwambiri ya pathogenic;
• Kuwononga matenda oyamba ndi fungus omwe alowa m'thupi;
• Amachepetsa kuthamanga kwa magazi.

"Stevia" ndi yabwino kwa mitundu yonse ya matenda ashuga komanso kuuma kwake.

Saccharin

Monga gwero lenileni la shuga wogwirizira, mankhwalawa agwiritsidwa ntchito kwazaka pafupifupi zana.

Imayimiriridwa ndi kulawa kowawa ndi Ufa wamafuta womwe umasungunuka bwino mu zakumwa. Kuti tichotsere zowawa za chinthucho, zimaphatikizidwa ndi dextrose buffer.

Saccharin ndi osafunika kuwira ndikusungunuka m'madzi otentha kwambiri - pansi pa izi, zimakhala zowawa. Akatswiri amalimbikitsa kuti liziongeza muzakudya zopangidwa kale ndikukazipaka mu madzi otentha. Gawo limodzi la zinthu limafanana ndi magawo 450 a shuga a nzimbe (ofanana ndi kutsekemera).

Pambuyo polowa m'matumbo am'mimba, thunthu limatengedwa kwathunthu ndi matumbo, limadziunjikira minofu yambiri. Saccharin yambiri imakhazikika mu chikhodzodzo. Amakhulupirira kuti malonda ake ndi otetezeka, koma poyesa nyama, munthu payekhapayekha, ma neoplasms oyipa amapezeka mu chikhodzodzo.

Zakudya zamankhwala zokhala ndi matenda amtundu wa 2 ziyenera kufotokozedwera ndi katswiri wowachiritsa komanso katswiri wazakudya. Azilingalira momwe wodwalayo alili, kuwunika kulemera kwa thupi ndi kufunika koonda. Odwala omwe ali ndi matenda ashuga ayenera kukumbukira nthawi zonse zoopsa za zakudya zopatsa thanzi kwambiri komanso zovuta zamafuta owonjezera thupi.

Kusankhidwa kwa wogwirizira wa shuga kuyenera kuchitika ndi adokotala - aziganizira kuchuluka kwa kagayidwe kazake, kufunika kochepetsa thupi.