Mndandanda wa shuga wamagazi amachepetsa zakudya

Kodi timadziwa chiyani chokhudza kuchepetsa shuga wa magazi? Chifukwa chiyani mukuyenera kuwaphatikiza muzakudya zanu ndipo chifukwa chiyani mndandanda wawo wa munthu wina uyenera kukhala wothandizira? Kuti mumvetsetse izi, muyenera kumvetsetsa zomwe zimachitika mthupi.

Zizindikiro za kusinthasintha kwa shuga m'magazi

Mavuto akusinthasintha kwa shuga m'magazi amatsogolera anthu osagwirizana ndi matenda ambiri, zovuta m'maso, khungu, ndi tsitsi. Maonekedwe azizindikiro zowopsa akuwonetsa kuti china chake sichili bwino ndi thanzi. Zomwe zimachitika poyesa kuyesedwa zimatha kukhala zifukwa monga kuyabwa khungu, mabala osachiritsa, kugwira ntchito kwambiri, kufooka mthupi, kusokosera pafupipafupi komanso kugona kwambiri, ludzu losalekeza, kusowa kudya, ndi pakamwa kowuma. Kupezeka kwa shuga m'magazi ndiko chotsatira chomaliza cha kuwonongeka kwa mafuta omwe amapezeka m'thupi limodzi ndi chakudya.

Zomwe zimachitika pakudya

Anthu onenepa kwambiri, amayi omwe akuyembekezera mwana, odwala matenda ashuga ayenera kutsatira kwambiri mfundo za zakudya. Amathandizanso kupewa matenda a hyperglycemia (shuga ochuluka):

• Musadye kwambiri. Palibe chifukwa chomwe muyenera kudya zoposa zomwe muyenera. Izi sizimangothandiza pazakudya zomwe zili ndi shuga wambiri, komanso kwa wina aliyense. Zakudya zochulukirapo zimatha kutambasitsa m'mimba ndikuyambitsa kupangika kwa mahomoni, omwe amachepetsa mphamvu ya shuga m'magazi. Chodziwika bwino mu nkhaniyi ndi njira yaku China yakudya. Muli zosangalatsa komanso magawikidwe.
• Pewani zakudya zopanda pake ndi zopatsa mphamvu zopepuka - chakudya chamafuta ambiri, chosakanizira, zakumwa zokhala ndi shuga komanso zamabakha.
• Pali zinthu zomwe zimakhala ndi index ya glycemic (GI) yofika mpaka 49. Ayenera kudyedwa pang'ono, ndipo izi si mankhwala. Kugwiritsa ntchito zakudya zotere nthawi zonse kumakhazikika pamlingo wa shuga ndipo ngati kuli koyenera, kumalepheretsa kudumpha kwa shuga. Ndikwabwino kudya soya tchizi tofu, nsomba zam'madzi, koma zonse ziyenera kukhala ndi index yotsika ya glycemic - mpaka 5.
• Phatikizanso magalamu 30 a fiber mu zakudya zanu. Mbali imeneyi imatulutsa thupi lanu ku zinthu zapoizoni ndipo imalepheretsa kuyamwa kwa shuga ndi glucose m'matumbo. Amakhala ndi hypoglycemic pang'onopang'ono (kuchepetsa shuga) nyemba, chimanga, mtedza. Zipatso zowawasa ndi masamba obiriwira amathandizira pachakudyacho, ndipo zakudya zawo zamafuta zimasokoneza shuga. Zamasamba ziyenera kudyedwa zosaphika.
• Osamadya konse kapena kuchepetsa kuchuluka kwa chakudya chamafuta, tsatirani zakudya zochepa zamafuta. Ndiwothandiza kwambiri: patatha masiku atatu, chizindikiritso cha magazi chikuyenera kuchepa. Ndikwabwino kusambitsa mbale osati ndi wowawasa zonona ndi mayonesi, koma ndi mafuta a masamba. Mafuta a flaxse alibe mafuta ndipo ndi oyenera kukhala nambala wambiri mu kuchuluka kwa mafuta acome-atatu.

Chifukwa cha zomwe kuchuluka kwa shuga m'magazi kumakwera

Shuga m'thupi limapezeka mu "kampani" yokhala ndi zinthu zokhala ndi mafuta. Pakusintha kwina kwokhudzana ndi mankhwala, shuga amapezeka, omwe amapezeka m'magazi akapatsidwa kuti awunike.

Zotsatira zakusakanikirana ndi ma reagents apadera, magazi amakhala mthunzi wosiyana. Ndi mtundu wake, zimatha kudziwa kuchuluka kwa shuga. Izi zimachitika pogwiritsa ntchito wapadera womwe umatuluka magazi.

Kukhalapo kwa glucose m'magazi sikutalikirana ndi zomwe sizingatheke kukhala ndi moyo. Thupi laumunthu limafunikira kuti lipange mphamvu yofunikira. Pofuna kutembenuka, chinthu chomwe chimaswa glucose m'magawo chimagwiritsidwa ntchito. Awa ndi mahomoni omwe amapangidwa mu kapamba ndipo amatchedwa insulin.

Ndikamadya zakudya zopatsa thanzi popanda kuchuluka mopitirira muyeso, shuga mumagazi amakhazikika. Ngati mumadya chakudya chamafuta ambiri, katundu pa kapamba amachulukanso, motero, sangathenso kupanga mahomoni ofananawo. Zotsalira za glucose, m'malo momasinthidwa kukhala mphamvu zofunika ndi thupi, zimangolowa m'magazi.

Ndi zakudya ziti zomwe mumakonda kuti muchepetse shuga

Chakudyacho chimawonedwa kuti ndi cholondola ngati chimaphatikizapo zinthu zomwe zimathandizira ntchito ya kapamba. Izi ndi zinthu zomwe zimachepetsa shuga ya magazi.

Molingana ndi index ya hypoglycemic, yomwe imatsimikiza kuchuluka kwa kuchuluka kwa shuga m'magazi kuchokera pazakudya, zakudya zonse zimagawika m'magulu atatu.

Kutsika kwa digito, komwe kumakhala kotetezeka kwa anthu omwe ali pachiwopsezo, omwe ali ndi shuga kuposa zabwinobwino, komanso kwa odwala matenda ashuga.

Zogulitsa okhala ndi index oposa 70

Ili ndiye mulingo wapamwamba kwambiri. Zakudya izi zimawonjezera shuga m'magazi. Gulu ili liyenera kuletsedwa. Izi zikuphatikiza maswiti amtundu uliwonse, makeke, mtundu uliwonse wa maswiti, chokoleti cha mkaka, ngakhale mkate wa tirigu, uchi ndi chilichonse chomwe chimakhala ndi uchi, zakudya zokhala ndi mchere wopanda ndi kirimu, pasitala, mbale zochokera pamenyu a cafe ndi chakudya chofulumira, zipatso zokoma, masamba ophika okhathamira, mbatata, masiku, mowa, ngakhale osamwa, timadziti, mitundu yonse ya mpunga, mapira, barele ndi ngale.

Zogulitsa zomwe zimakhala ndi index ya hypoglycemic (40-70 unit)

Gululi la zinthu siziyenera kunyamulidwanso. Izi zikuphatikiza: ufa wa tirigu (kapena m'malo mwake, zopangidwa kuchokera pamenepo), maini, maapozi oyambitsa, zipatso kupanikizana, zipatso ndi mabulosi msuzi, yisiti, rye ndi buledi wonse wa tirigu, mararmade, kutetezedwa kuchokera ku masamba ndi zipatso, ma waffle owonda, zipatso zouma zoyera ndi wakuda, mbatata yokoma, kirimu wowotcha tchizi, spaghetti, lasagna, maswiti amtundu wazipatso, marshmallows, pizza, zikondamoyo zokazinga, tiyi wakuda ndi khofi ndi shuga, feta, mpunga wautali, phwetekere wa phwetekere, masisitilo, mpiru, zikondamoyo kuchokera ku nsomba, margarine, mango, kiwi, nkhuku ndi mazira a zinziri , cutlets nsomba.

Zakudya zamagulu ochepa za hypoglycemic (49 ndi pansi)

Ndizothandiza osati pochepetsa shuga m'magazi, komanso kuchepetsa thupi komanso kuwongolera thupi. Mndandanda wazinthu waperekedwa pagome:

Zakudya zamapuloteni zomwe zimachokera ku nyama, ndipo ndi mtundu wina uliwonse wa nyama ndi nsomba, mazira, omwe ali ndi shuga ochepa, amathanso kuphatikizidwa muzakudya za tsiku ndi tsiku.

Soseji yophika ndi masoseji, mazira ophika ndi chiwindi chazikulu zophika ndi mbale zopangidwa ndi zinthu zokhala ndi index ya hypoglycemic. Mu nyama yophika, chizindikiro ichi ndi chofanana kwathunthu ndi zero. Koma ngati mukuphika kapena mwachangu nyamayo ndi masamba aliwonse, mndandanda wazakudya wonsewo umadzuka. Ngati mumadya nyama ndi saladi wa masamba osaphika, cholozera cha hypoglycemic sichisintha. Chinsinsi chake ndikuti chithandizo cha kutentha chimakulitsa mulingo wolozera zamasamba, koma ndi chithandizo chomwechi mulingo umachepa ngati mumaphika mbewu za viscous kuchokera ku chimanga.

Ndi zakudya ziti zomwe zimachepetsa shuga mu shuga

Ndikofunikira kwambiri kusankha mosamala kapangidwe ka mbale ndi zomwe mumagulitsa anthu omwe adapezeka ndi matenda a shuga. Mapamba awo ndi ofooka kwambiri kotero kuti sangathe kupanga okha insulin. Ndipo popanda iyo, shuga sangathe kusintha kukhala mphamvu ndipo, momwe amayambira, "kuyenda" kudzera m'magazi. Izi zidzayambitsa zonse zosasangalatsa ndi zizindikilo zaumoyo zomwe zidatchulidwa koyambirira.

Matenda a shuga siowopsa monga zovuta zake za kusowa kwa insulin. Zimachitika pamene munthu waleka kulandira insulin kuchokera kumbali ndikutsata mtundu wina wa zakudya. Zinthu zomwe zimachepetsa shuga m'magazi a shuga ziyenera kukhala magawo azakudya za wodwalayo. Pokhapokha pokhapokha amatha kupulumutsa munthu.

Mu shuga mellitus, ndikofunika kudya zakudya zokhala ndi index yotsika ya hypoglycemic, ndiko kuti, osati kupitirira 49 mayunitsi. Koma mndandanda wazinthu izi za odwala matenda ashuga ndi ochepa. Vodka ndi cognac malinga ndi shuga ndi ofanana ndi zero hypoglycemic index. Koma zakumwa zokhala ndi zakumwa zoledzeretsa zimaphetsa, ngakhale kupha kwa odwala matenda ashuga.

Kuti mudziwe zakudya ziti zomwe zimachepetsa shuga mu shuga sizingokhala akatswiri okha, komanso anthu omwe amadziwa bwino zovuta zamomwe mankhwala amapangira.

Ganizirani za "chakudya" chofunikira kwambiri kwa odwala matenda ashuga.

Zamasamba

Uwu ndiye wabwino kwambiri womwe waperekedwa kwa munthu mwachilengedwe. Popanda masamba, ndizosatheka kulingalira tebulo lathunthu. Zamasamba zimayambitsa mavitamini, malo osungira zinthu zofunikira. Amawonjezera kulemera kwamatsukidwe. Palibe menyu omwe ali opanda masamba.

Zakudya zodabwitsa komanso zowoneka bwino zimatha kukonzedwa kuchokera ku zukini, biringanya, kaloti, anyezi, tsabola, adyo, nkhaka, tomato, radishes. Mitundu yambiri zamasamba zomwe zimapezeka mu mzere wathu ndi za shuga. Chenjezo liyenera kuchitidwa ndi kaloti. Mutha kugwiritsa ntchito yaiwisi basi. Chithandizo chilichonse cha kutentha (kuwira, kudyetsa, kuwaza) nthawi yomweyo kumakulitsa mulingo wa hypoglycemic index wa masamba othandiza awa.

Ndi zakudya zina ziti zomwe zimachepetsa shuga? Awa ndi masamba aliwonse obiriwira komanso masamba obiriwira, mitundu yonse ya kabichi, artichoke. Ndikwabwino osazunza mbatata ndi maungu, ngakhale kuti simukuyenera kuwachotsa kwathunthu kuzakudya zanu zamasiku onse. Chilichonse ndichothandiza pakachulukitsa. Ma mbatata awiri a jekete osakanikirana ndi kaungu watsopano wa dzungu ndiyeokayikitsa kuwonjezera kuchuluka kwa shuga m'magazi.

Zipatso ndi zipatso

Izi sizinthu zongopindulitsa kwa odwala matenda ashuga. Ichi ndi chinthu chabwino komanso chopatsa thanzi chomwe chimakonza chisangalalo chanu ndikuwonetsa bwino zofunikira zanu. Koma apa pali ntchentche mumafuta. Simungadye zipatso ndi zipatso mosasankha, makamaka mitundu yotsekemera. Anthu odwala matenda ashuga ayenera kupewa kudya zipatso zosapsa, zoumba mphesa, mphesa, ma apricots, ma apricots zouma, zipatso.

Mutha: maapulo, ma plamu, mapeyala. Simungadye chivwende konse; GI yake ndi 70.

Mbale ndi nyemba

Muli mavitamini ambiri, mchere komanso wolemera mu fiber. Gwiritsani ntchito mu mawonekedwe ophika. Mutha kudya barele, chimanga, oat, mapira, nguluwe, barele wa ngale, mphodza, soya ndi nyemba tsiku lililonse.

Zakudya za hyperglycemia

Ngati kuchuluka kwa shuga m'magazi kudutsa (mawu a chipatala ndi hyperglycemia), muyenera kutsatira zakudya zapadera. Choyamba, zakudya zosavuta zamafuta siziyenera kupatulidwa muzakudya ndikuti zakudya za zovuta zimachepetsedwa.

Hyperglycemia ndimatenda omwe kuperewera kwa zakudya m'thupi kumatha kuyambitsa. Zizindikiro za metabolic matenda amachotsedwa kudzera mu zakudya. Siwokhwimitsa zinthu.

Ndikofunikira kutsatira malamulo oyambira:

1. Kumwa kwambiri.
2. Idyani nthawi zambiri komanso pang'ono. Musachedwe kupumula pakati pa chakudya.
3. Osamadya okazinga ndi onunkhira.
4. Phatikizani masamba, zipatso, zipatso muzakudya zanu za tsiku ndi tsiku.
5. Kuchulukitsa kudya kwa mapuloteni (nyama, mazira, mkaka).
6. Osanyalanyaza zipatso zouma.

Hypoglycemia ndi matenda a shuga si sentensi. Ngati simuli mdani waumoyo wanu, tsatirani zoyambira zokhala ndi moyo wathanzi, khalani wamzimu watsopano, khalani ndi malingaliro abwino komanso chofunikira kwambiri - gwiritsani ntchito zakudya zomwe zimachepetsa shuga.

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