Mavuto azakudya omwe amayamba chifukwa cha kuchuluka kwa chakudya chamagulu m'thupi mwa munthu kumayambitsa zovuta za metabolic komanso kupezeka kwa matenda a shuga a mtundu wachiwiri.
Osati muzochitika zonse, pamene muchepetsa kuchuluka kwa zopatsa mphamvu, mungathe kuchepetsa shuga.
Ndi zakudya zama carb ochepa zomwe zimatithandizira kusintha zizindikiritso izi komanso kupewa ngozi yokhala ndi hyperglycemia. Zakudya zamtundu wa shuga wachiwiri kwa odwala ambiri zimakhala njira yokhayo yochizira matendawa.
Udindo wa zakudya zoyenera ndi zakudya zochizira matendawa komanso kupewa matenda ashuga
Mothandizidwa ndi zakudya zosankhidwa bwino ndikutsatira zakudya, odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa matendawa amatha kusungitsa kuchuluka kwa shuga m'magazi osapitirira 5, 5 mmol / L. Mitsempha yamagazi ikatha, thanzi la odwala limakhala labwino. Lingaliro labwino limawonedwa mukamayesa mayeso a glycated hemoglobin ndi cholesterol.
Zizindikiro za zinthuzi zikuyandikira zikhalidwe za munthu wathanzi. Zakudya za anthu odwala matenda ashuga zimathandiza kuchepetsa mwayi wa hyperglycemia. Odwala ambiri, kutsatira uphungu wa zamankhwala pazakudya, amasintha kuti achepetse insulin.
Ambiri aiwo amayamba kuchepa thupi. Iwo amatulutsa kuthamanga kwa magazi ndi ntchito yamtima, kutupa. Kuchepa kwa zovuta zovuta zokhudzana ndi matenda a shuga kumachepa.
Chakudya chiti chotsatira shuga 2?
Kusankhidwa kwa zakudya zamtundu wa 2 shuga kuyenera kutengera zomwe adotolo ndi zomwe wodwala amakonda. Izi zitha kukhala zakudya zama calorie otsika, zama carb otsika komanso osapatsa mafuta.
Ubwino wamoyo wodwala umadalira kusankha koyenera. Zakudya za anthu odwala matenda ashuga zimayenera kuchitika pafupipafupi, mpaka kumapeto kwa moyo.
Zakudya za wodwala ziyenera kukhazikitsidwa pazinthu izi:
- zakudya za chakudya zopatsa thanzi ziyenera kudyedwa isanakwane 3 koloko masana;
- ndibwino kudya mtedza ndi yoghurt monga mchere, chifukwa kukonza mafuta kumachepetsa kuyamwa kwa shuga;
- kudya kumatanthauza kudya pafupipafupi, zakudya zazing'ono, makamaka nthawi imodzi;
- kudya michere yambiri;
- Zakudya zovuta kwambiri zamafuta ndi mafuta a nyama zizipezeka muzakudya za wodwalayo;
- mowa uyenera kutayidwa.
Zopatsa mphamvu za kalori ziyenera kuchepetsedwa, pomwe mphamvu yake imasungidwa.
Zolemba zamitundu mitundu ya zakudya zamtundu wa 2 shuga:
- carb wotsika. Zakudya zama carb ochepa zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi. Zimakuthandizani kuti muchepetse thupi komanso muchepetse kuchuluka kwa insulin popanda kufa ndi njala;
- chakudya chopanda chakudya. Zakudya izi zimaphatikizapo kukana kwathunthu kuphika, malonda a ufa, mitundu yonse ya maswiti, masamba okhuthala, zipatso ndi zipatso. Wodwalayo sangathe kuchepetsa kuchuluka kwa nsomba, tchizi, nyama;
- mapuloteni. Kuchuluka kwa zakudya zomwe zili ndi mapuloteni sikuyenera kupitilira khumi ndi zisanu pazakudya za tsiku ndi tsiku za wodwala. Zololedwa ndizophatikizapo nyama, mazira, nsomba. Pogwiritsa ntchito mapuloteni ochulukirapo m'thupi lofooka, makamaka impso, katundu wina umagwera.
Chiwerengero chazakudya zothandizira odwala ndi amuna
Gawo la zisanu ndi zinayi la odwala matenda ashuga limatanthawuza zakudya zopatsa thanzi, chakudya chimatengedwa nthawi 5-6 patsiku zazing'ono. Ndikofunikira kutsatira zakudya nthawi zonse.Mawonekedwe Amphamvu:
- kuchuluka kwa mafuta a nyama ndi chakudya zamafuta kumayenera kuchepetsedwa kwambiri;
- maswiti onse amapatula kwathunthu;
- Sizoletsedwa kulumphira zakudya zazikulu;
- Ndikofunika kuphika zokhazokha ndi kuphika, kuphika.
Zakudya zamasiku onse zomwe wodwala amadya zimakhala pafupifupi 2500 kcal. Imwani 2 malita amadzi.
Zomwe muyenera kudya kuti magazi anu asadutse: mndandanda wazakudya zopatsa thanzi
Anthu omwe ali ndi matenda ashuga, kuti shuga asatuluke, muyenera kutsatira malangizo otsatirawa popanga menyu:
- Ndikofunika kuphika msuzi pamsuzi wa masamba kapena kuphika nyama ndi msuzi wofowoka. Zotsirizirazi sizimatha kudyedwa kuposa kawiri pa sabata;
- nsomba siziyenera kusankhidwa mafuta: nsomba, carp, pollock, pike. Zokonda pakati pa zopangidwa ndi nyama - nyama yayikulu ndi nkhuku;
- mafuta onse amkaka ndi mkaka azikhala ndi mafuta ochepa;
- ndibwino kuphika omelette kuchokera ku mazira a nkhuku, kuwonjezera pa mapuloteni. Yolks ndi zoletsedwa;
- Buckwheat, balere wa ngale, oatmeal amasankhidwa pakati pa chimanga. Idyani phala osaposa kamodzi pa tsiku;
- Pakati pa zinthu zophika mkate, kusankha kumakhalabe kwa tirigu wathunthu, chinangwa ndi rye;
- zamasamba zololedwa nkhaka, biringanya, kohlrabi, zoyera ndi kolifulawa, amadyera. Mbatata ndi beets samadyedwa mopitilira kawiri pa sabata. Ngati thanzi lawo likuipiraipira, sachotsedwa muzakudya;
- Mutha kudya zipatso za zipatso, pakati pa zipatso - cranberries, currants. M nthochi imasiyidwa kumenyu;
- masikono ndi ma cookie owuma amaloledwa;
- Mutha kumwa msuzi wa rosehip, madzi opanda mchere ndi mchere wopanda madzi, tiyi wobiriwira, mankhwala a zitsamba, zipatso zimaphatikizira ndi kuwonjezera kwa zotsekemera zachilengedwe.
Zomwe Anthu Ashuga Amasowa Kudya: Cholepheretsa Chakudya
Zakudya Zoletsa Matendawa:
| Zipatso | Nthochi, mavwende, zipatso zouma |
| Zamasamba | Beets, kaloti, mbatata, dzungu, zukini |
| Nyama | Nkhumba, ng'ombe yamphongo ndi mwanawankhosa |
| Maswiti | Shuga woyengedwa, uchi, kupanikizana, chokoleti, maswiti, halva |
| Zakudya zamafuta | Ice cream, tchizi tchizi |
| Mbale | Mpunga, semolina |
| Zinthu zamkaka | Mafuta wowawasa zonona, yogurts wokoma ndi kudzaza, curd lokoma misa, mchere mkaka |
| Pasitala | Zogulitsa ufa wa premium |
| Kuphika | Makapu, Cookies, Makeke |
| Zonunkhira | Mitundu yonse yazokoma zotentha |
Mndandandandandawu uli ndi mndandanda wokwanira wa glycemic, ndiko kuti, amatha kukweza kwambiri shuga m'magazi ndikuwonjezera mkhalidwe wa wodwalayo.
Zoyenera kumwa: Zololedwa ndi zoletsedwa
Mukamasankha zakumwa, muyenera kuganizira zomwe zimapezeka mu iwo. Timadziti totsekedwa timaletsedwa kwathunthu, chifukwa zimakhala ndi shuga wambiri. Mutha kuphika masamba a masamba kuchokera ku tomato, kaloti, sipinachi, tsabola wokoma, nkhaka, kabichi, udzu winawake.
Quoction wa tiyi wa Ivan ali ndi katundu wotsitsa shuga
Zophatikizira ziyenera kusankhidwa makamaka malinga ndi zomwe amakonda. Yerusalemu artichoke amatha kutsitsa shuga. Mwa zakumwa za zipatso, ndikofunikira kupereka zokonda za apulosi, ndikuzipaka ndi madzi.
Decoction wa msondodzi wa tiyi, chamomile ali ndi katundu yemwe amachepetsa kuchuluka kwa shuga m'magazi. Chicory angagwiritsidwe ntchito kwa odwala matenda ashuga. Kuchokera ku mkaka wokaka mkaka kefir ndi mkaka wokazinga wowotcha amawonetsedwa.
Ndi zakudya ziti zomwe zimalimbikitsa odwala okalamba?
Mtengo wa caloric wa tsiku ndi tsiku wa anthu okalamba ndi wocheperako kuposa wa achinyamata:
- azibambo kuyambira azaka 60 mpaka 75 amafuna 2300 kcal / tsiku;
- azimayi kuyambira azaka 60-75 - 2100 kcal / tsiku;
- odwala kuyambira azaka 75 - 2000 kcal / tsiku;
- odwala kuyambira zaka 75 ndi akulu - 1900 kcal / tsiku.
Pogwiritsa ntchito thupi pang'ono, tsiku lililonse ndi 1900 kcal / tsiku. Odwala ogona safuna zoposa 1800 kcal / tsiku.
Mitundu yonse ya maswiti imasiyanitsidwa kwathunthu ndi zakudya za anthu okalamba. Mutha kugwiritsa ntchito m'malo mwa shuga mutatha kufunsa dokotala. Maolivi ndi batala saloledwa kuposa magalamu makumi atatu.
Mayonesi, nyama zosuta siziphatikizidwa. Mutha kudya mkate wakuda. Nyama ndi nsomba zimasankhidwa mitundu yamafuta ochepa, ndikuziwaphikira banja. Popeza meno alibe, iwo ali pansi mu blender.
Zakudya za mkaka wowawasa ziyenera kupezeka mu zakudya za okalamba
Wochotsa sayenera kuperekedwa kwa munthu wokalamba. Dzira limatha kudyedwa kamodzi pa sabata. Msuzi wa nyama ndi nsomba samaloledwa kupitiliranso kawiri pa sabata. Mutha kuphika masamba ndi masamba a mkaka.
Zipatso zokoma zimaperekedwa kwa okalamba atakambirana ndi dokotala. M'malo amchere, mbale zimatha kukonzedwa ndi zonunkhira zofatsa. Yophika masamba. Onetsetsani kuti muphatikiza kanyumba tchizi ndi zinthu mkaka pa menyu.
Zosintha zamasabata sabata
Zosankha zachitsanzo zimakhala ndi zosowa za tsiku ndi tsiku za odwala matenda ashuga komanso mavitamini ofunikira ochepa:
| Masiku a sabata | Chakudya cham'mawa | Zakudya | Chakudya chamadzulo | Tiyi yapamwamba | Chakudya chamadzulo | 2 chakudya chamadzulo |
| 1 | Oatmeal, chikho cha tiyi, chidutswa cha mkate wopanda bulauni | Apulosi obiriwira, tiyi wobiriwira | Msuzi wa pea, vinaigrette, kagawo ka mkate wakuda, chakumwa cha lingonberry pothira shuga | Kaloti wa karoti | Buckwheat phala ndi bowa, 2 mkate, mchere madzi popanda mpweya | Kefir |
| 2 | Saladi wamasamba, nsomba zothira, chakumwa cha zitsamba | Zouma zipatso compote | Borscht wamasamba, saladi, tiyi wobiriwira | Curd cheesecakes, tiyi kuti musankhe | Meatballs nthenga, yophika barele | Ryazhenka |
| 3 | Kaloti wosenda ndi apulo, kagawo ka mkate wa chinangwa ndi tchizi, tiyi | Mphesa | Msuzi wa kabichi, bere yophika, compote, mkate | Cottage tchizi, tiyi wobiriwira | Zakudya zamasamba, nsomba zophika, chakumwa cha rosehip | Kefir |
| 4 | Phala la mpunga, beets yophika, compote wa apulo | Kiwi | Msuzi wamasamba, mwendo wa nkhuku, mpukutu wa mkate, tiyi wobiriwira | Tiyi yobiriwira ya apulosi | Masikono abichi abiriweyo, dzira lowiritsa, tiyi wobiriwira | Skim mkaka |
| 5 | Mapira phala, mkate, tiyi | Morse | Msuzi wa nsomba, saladi wa masamba, chidutswa cha mkate, tiyi wazitsamba | Saladi wazipatso | Phala la barele, squash caviar, chakumwa cha ndimu, kagawo ka mkate | Madzi amchere |
| 6 | Dzungu phala | Ma apricots owuma | Msuzi wamasamba, mkate, zipatso zouma | Chipatso choti musankhe | Makina a nyama, masamba ophika, tiyi wamafuta, buledi | Ryazhenka |
| 7 | Buckwheat phala, chidutswa cha tchizi ndi mkate, tiyi wobiriwira | Apple | Msuzi wa nyemba, pilaf ndi nkhuku, compote | Tchire lopindika | Zimakhala ndi biringanya, nyama yamphongo yophika, cranberry madzi | Kefir |
Zakudya zam'madzi panthawi imodzi zimayenera kukhala zoledzera osapatsa galasi, ndi kudya mkate osapitirira magalamu makumi asanu.
Zakudya zaphikidwe kwa odwala omwe ali ndi vuto la chakudya
Ndikofunika kuti anthu athunthu aziphika mbale zonse banja kapena kuphika. Maphikidwe onunkhira:
- zoseweretsa zotentha zokhala ndi bowa ndi tomato. Tengani maguette awiri a tirigu, bowa watsopano 150 g, 2 tomato, mutu wa adyo, anyezi, supuni ya mafuta a azitona, letesi. Mkate umadulidwa kukhala magawo, kuzikika ndi adyo. Tomato kuwaza mabwalo. Tchizi yokoma. Bowa ndi anyezi amatsanulidwa ndi kuwotchera, baguette amathiriridwa mu malo omwewo. Pa mkate kufalitsa chidutswa cha phwetekere, pamwamba pa tsamba la letesi, bowa wokazinga ndi tchizi. Zowotcha zimayikidwa mu uvuni kwa mphindi 10 zisanakhale zofiirira. Kuwaza ndi masamba pamwamba;
- dzungu msuzi ndi nkhuku ndi timbewu. Tengani mapaundi a dzungu, peel, kudula mzidutswa, mphodza ndi anyezi. Choyimira pa nkhuku, magalamu 150, chophika. Pukutirani zosakaniza mu blender. Msuzi wa nkhuku amawonjezeredwa kwa iwo. M'mbale yotsirizika yikani gawo la tchizi cha dorblu ndi sprig ya timbewu. Baguette amapatsidwa msuzi.
Malangizo osungira masiku osala kudya kwa anthu onenepa kwambiri
Kuti zakudya zisakhale zolemetsa, zopangidwa patsiku losala kudya ziyenera kusankhidwa kuti zilawe. Pamasiku otere, munthu sayenera kukhala wachangu ndi zochitika zolimbitsa thupi komanso zamaganizidwe.
Ngati mungakonze kutsitsa kumapeto kwa sabata, loto kapena kuyenda kungakuthandizeni kuti musasokonezedwe ndi chakudya. Ngati zikukuyipa kwambiri, mutha kumwa kapu ya yogati, koma osati mafuta.
Mukatsitsa pa kefir, muyenera kumwa madzi ambiri. Madzulo chakudya, osamadya kwambiri.
Ndemanga pa mphamvu ya zakudya
Onse odwala matenda ashuga amavomereza kuti zakudya ndiye njira yabwino kwambiri yolimbana ndi matenda 2.Ngati mutsatira zakudya zama carb ochepa kwa masiku angapo, kuchuluka kwa shuga m'magazi kumatsika kwambiri, ndipo mwa zina kumakhala kwabwinobwino.
Zotsatira zoyenera zimatheka ndi iwo omwe amatsatira zakudya zabwino nthawi zonse. Ena amatha kuchepa thupi pang'onopang'ono pakudya kwamapuloteni, pomwe amasintha shuga.
Odwala ambiri amatsogozedwa ndi index yawo ya glycemic posankha zinthu. Izi zimapewa kulumpha mu chinthu cham'madzi.
Pafupifupi aliyense amakhulupirira kuti kufa ndi njala kulibe ntchito, chifukwa ndiye kuti munthu amawonongeka mwachangu. Nthawi zina zimakhala zowopsa, makamaka kwa odwala omwe amadalira insulin.
Kanema wothandiza
Ponena za mfundo za zakudya za matenda a shuga a 2 omwe ali mu vidiyo:
