Zakudya ndi imodzi mwazomwe zimayambitsa nkhondo yolimbana ndi matenda ashuga. Popeza matenda amtundu wa endocrine ndi matenda osachiritsika, wodwalayo amayenera kuyang'anira kudya moyo wake wonse.
Ganizirani zomwe simungadye zamagulu a shuga, komanso kuchuluka kwa zakudya zomwe muyenera kuchepetsa.
Mfundo zapakati pazakudya
Kuti mukhale ndi thanzi komanso kupewa spikes mu shuga, malamulo ambiri ayenera kuwonedwa:
- zakudya ziyenera kukhala zopatsa thanzi ndikuyenera kukhala ndi: 30-40% mapuloteni, 40-50% chakudya, 15-20% mafuta;
- idyani m'magawo ang'onoang'ono komanso osachepera 5-6 patsiku;
- Ndibwino ngati pali zakudya zamafuta ambiri pamenyu. Izi ndi: chinangwa, mgonero, buledi, tirigu, mbewa, malilamu, ndi zina zambiri.
- nsomba zam'madzi zamafuta ochepa ziyenera kupezeka m'zakudya;
- Magalamu asanu kapena supuni imodzi patsiku - mchere wambiri wovomerezeka;
- yogurts, kefir, tchizi ndi zinthu zina zamkaka ziyenera kusankhidwa kuti zithetse mafuta ochepa;
- mazira amatha kudyedwa, koma osaposa katatu pa sabata. Ndi cholesterol yokwezeka, ndibwino kudya mapuloteni okha;
- impso, mtima ndi chiwindi - njira yochotseka yomwe imagwiritsidwa ntchito;
- 1.5 malita amadzi patsiku ndi chinthu wamba, chomwe sayenera kuiwalika;
- pachakudya, zimayamba kulimbikitsidwa kuyamwa masamba, kenako - mapuloteni;
- ndikofunikira kuyang'anira caloric pazakudya za tsiku ndi tsiku - nthawi zambiri akatswiri azakudya samalimbikitsa kupitilira kuchuluka kwa 2000 kcal patsiku;
- mpunga wa bulauni, mosiyana ndi zoyera, sizoletsedwa;
- Zakudya zokhala ndi mafuta a trans ziyenera kuthetsedweratu (zipatso, zokhwasula-khwasula, makeke, tchizi chokonzedwa, makeke, ndi zina);
- mikate yoyera iyenera kusinthidwa kwathunthu ndi chinangwa kapena tirigu wathunthu;
- timadziti tating'onoting'ono tomwe timayamwa bwino kwambiri ndi madzi.
Zomwe sizingadye ndi shuga?
Nawa magulu akuluakulu azinthu zomwe sizingadye nawo shuga wambiri m'magazi:
- mbale zokhala ndi sodium yayitali: zipatso, marinade, zakudya zamzitini, ndi zina zambiri;
- Zakudya zamoto wokwera komanso okhuthala: mpunga woyera, ufa, makeke, buns;
- shuga ndi chilichonse chomwe chili nacho: kuchuluka, kupanikizana, kupanikizana;
- mafuta amkaka, kuphatikiza kirimu wowawasa, yoghurts, mkaka wathunthu, tchizi;
- mayonesi ndi mashopu ena ogulitsa masaladi;
- chokoleti, mipiringidzo, ayisikilimu;
- zakumwa zokoma za kaboni;
- mowa
- zakudya zamafuta ambiri: nkhumba, nyama yankhumba, mafuta anyama, nkhuku ndi khungu, etc;
- tchipisi;
- chakudya chofulumira
- Sungani zipatso zamasamba;
- zipatso zokoma kwambiri: madeti, nthochi, nkhuyu, mphesa;
- wokondedwa;
- masoseji, masoseji, masoseji;
- ma pastes;
- nyama zolemera ndi msuzi wa nsomba.
Kodi mndandanda wamtundu wa glycemic ndi chiyani?
Glycemic index (GI) - kuchuluka kwa momwe zimagwirira ntchito zomwe zimapezeka m'zinthu zina.Ngati chizindikirocho chili chambiri, mphamvu imaperekedwa kwa thupi mwachangu kwambiri, zomwe zimapangitsa kudumpha kwamphamvu mumagazi.
Ndi chifukwa cha ichi kuti odwala matenda ashuga amalangizidwa kuti azidya zakudya zochepa za GI.
Makinawa ndi osavuta: mphamvu zomwe zimapatsa mphamvu thupi zimagwiritsidwa ntchito kuphimba mphamvu zamagetsi, komanso kusunga minofu ya glycolylene. Izi sizikuyimira kwa mphindikati.
Zakudya zamafuta ochulukirapo zikafika kuchokera ku chakudya, zochuluka zake zimadzunjikana monga ma deposits amafuta. Izi zikachitika pafupipafupi, thupi limatulutsa insulini yambiri, ndipo kagayidwe kabwinobwino kamakhala kosatheka.
Zinthu za GI ndi zopatsa mphamvu zimakhala pafupifupi zosagwirizana konse, mwachitsanzo, mpunga wa bulauni ndi ma legamu zimakhala ndi magalamu oposa 300 kcal pa zana, koma mafuta awa amaphatikizidwa pang'onopang'ono ndipo samavulaza thupi, chifukwa GI yazinthu izi ndizotsika.
Mndandanda wazinthu Zapamwamba ndi Zotsika za GI
Pansipa timapereka matebulo awiri. Loyamba ndi zinthu zomwe mungadye, chachiwiri ndi zomwe muyenera kukana:
| Dzinalo | GI |
| Basil, Parsley, Oregano | 5 |
| Avocado, tsamba letesi | 10 |
| Sipinachi, mtedza, maolivi, zukini, bowa, nkhaka, katsitsumzukwa, mtedza, kabichi, chinangwa, udzu winawake, anyezi, rhubarb, tofu, soya | 15 |
| Biringanya, mabulosi akutchire | 20 |
| Amatcheri, ma currants, sitiroberi, mphodza, rasipiberi, nthanga za maungu, jamu | 25 |
| Mkaka, ma tangerines, ma apricots, chokoleti chakuda, msuzi wa phwetekere, peyala, nyemba zobiriwira, phwetekere, tchizi chochepa kwambiri, tchizi | 30 |
| Mapichesi, makangaza, quince, maula, timadzi tokoma, mpunga wakuda, nyemba, yogurt yamafuta ochepa | 35 |
| Prunes, ma apricots zouma, msuzi wa karoti, mafuta ophika ndi tirigu wowuma | 40 |
| Madzi amtundu wa lalanje, zoseweretsa zonse, coconut, mphesa | 45 |
| Mpunga wa bulauni, apulosi ndi msuzi wa kiranberi wopanda shuga, kiwi, mango, lalanje, buluwheat wobiriwira | 50 |
Makhalidwe omwe aperekedwa ndi oyenera pazinthu zatsopano - kukazinga m'mafuta kumatha kuwonjezera GI kangapo.
Avocado - chogulitsa chopanda mafuta ochepa
| Dzinalo | GI |
| Mkate Woyera | 100 |
| Muffin, zikondamoyo, zipatso zamzitini, Zakudyazi za mpunga | 95 |
| Wokondedwa | 90 |
| Zoyala zamtundu, mbatata yophika ndi kaloti, phala pomwepo | 85 |
| Zakumwa zakumwa, muesli | 80 |
| Kuphika, Melon, Watermelon, Dzungu | 75 |
| Maphala, maroti ,iwisi, chokoleti, zodontha, tchipisi, zakumwa zoziziritsa kukhosi, zinanazi, shuga, pasitala | 70 |
Mtengo wa GI wa malonda ungapezeke pakukhazikitsa zakudya zambiri. Osanyalanyaza izi mukamayendera malo ogulitsira.
Zoletsa Zogulitsa Zapamwamba
Odwala matenda ashuga ayenera kupatula kwathunthu zotsatirazi kuchokera pazosankha:
| Dzinalo | Zoletsedwa | Zofunika kuchepetsa |
| Mafuta | Batala, mafuta anyama | Mafuta ophikira |
| Nyama | Bakha, tsekwe, nkhumba | Ng'ombe |
| Nsomba | Mitundu yamafuta: nsomba, trout, mackerel | |
| Masoseji | Zonse | |
| Zoyipa | Mtima, ubongo, ng'ombe yamphongo, lilime la ng'ombe | |
| Maphunziro oyambira | Zakudya Zamafuta | |
| Zinthu zamkaka | Mkaka wopaka, mkaka wonse, tchizi, yogurt, kirimu wowawasa, ndi mafuta ambiri | |
| Zakudya zomanga thupi | Kuphika makeke, makeke, kuwotchera makeke, makeke, makeke, chokoleti | Zopaka, mpunga wakuda, pasitala |
| Zamasamba | Kaloti, mbatata yokazinga ndi yosenda, masamba ndi mchere | Nyemba, mbatata za jekete, chimanga, mphodza |
| Zipatso | Mphesa, nthochi, vwende, Persimmon, nkhuyu | Mapeyala okoma |
| Nyengo | Mayonesi, kirimu, mashopu ogulitsa | Mchere |
| Zinthu zophika buledi | Mkate Woyera | Mikate ya Wholemeal, mkate wopanda tirigu, makeke opanda shuga |
| Maswiti | Kupanikizana, kupanikizana, kupanikizana, shuga | Wokondedwa |
Makanema okhudzana nawo
Zomwe sizingadye ndi shuga? Mndandanda wazakudya zoletsedwa mu kanemayo
Zakudya za anthu odwala matenda ashuga amasankhidwa mosiyanasiyana. Zoyenera, katswiri wazakudya kapena endocrinologist amayenera kupanga mndandanda wa odwala.
Kumbukirani kuti kuletsa zakudya zomwe zili ndi GI yayitali, komanso malingaliro onse azakudya zomwe zaperekedwa, ziyenera kuyang'aniridwa mosamalitsa komanso kwamuyaya. Ngakhale kupumula kwakanthawi kochepa kumatha kudumphitsa shuga.
