Zakudya zopatsa thanzi kwa anthu odwala matenda ashuga ndi gawo lalikulu lofunikira polimbana ndi matendawa. Zimathandizira kupewa kupezeka kwa zovuta komanso zovuta.
Zotsatira zamtsogolo zamankhwala zimatengera zakudya zomwe zimasankhidwa. Choyamba, muyenera kusankha kuti mudzadya zakudya ziti.
Ndikofunikanso kuganizira zakudya zomwe sizidzaperekedwa muzakudya za tsiku ndi tsiku. Ndondomeko yokhayo iyenera kujambulidwa, yomwe imakhala ndi chidziwitso chotere: kuchuluka kwa zakudya patsiku, nthawi yogwiritsira ntchito, zopatsa mphamvu zopatsa mphamvu m'mbale. Ndikofunika kudziwa kuti kuchuluka kwa mankhwala ndi insulin kuyenera kutsatiridwa kuzakudya.
Zolinga zikuluzikulu zochizira matenda onse omwe akukwaniritsidwa ndikuwonetsetsa kuti pali shuga wambiri m'magazi, kuchepetsa mwayi wokhala ndi stroke, kugunda kwa mtima ndi zovuta zina, kuonetsetsa kuti thanzi labwino, kusintha chitetezo chokwanira, komanso kuthana ndi kunenepa kwambiri. Munkhaniyi, tikambirana zomwe zingakhale zabwino kudya ndi matenda ashuga.
Kodi zakudya za odwala matenda ashuga ziyenera kukhala chiyani?
Mutha kudya zilizonse zilizonse pokhapokha ngati simukudandaula ndi vuto la matenda ashuga.
Ngati mukufuna kukhala ndi moyo wautali komanso wathanzi, muyenera kuchepetsa kuchuluka kwa zakudya zopatsa thanzi.
Pakadali pano, palibe njira ina yopewera ma spikes a magazi. Tsoka ilo, palibe mankhwala, kapena jakisoni wa mapiritsi osangalatsa a insulin omwe angathandizire kupewa kuchuluka kwa osagwirizana ndi shuga atatha kudya mwachindunji.
Shuga wapa tebulo wokhazikika, komanso bulauni, amaphatikizidwa pamndandanda wazakudya zomwe zimaletsedwa mwamphamvu mukamatsata zakudya zamafuta ochepa. Sizikulimbikitsidwa kudya zakudya zamtundu uliwonse zomwe zimakhala ndi kuchuluka kulikonse.
Ngakhale magalamu ochepa a shuga amawonjezera kuchuluka kwa shuga m'magazi. Izi zitha kuwunikidwa mosavuta ndi glucometer.
Anthu odwala matenda ashuga ayenera kupewa kudya zakudya monga zophika, mbatata, chimanga, pasitala, ndi buledi.
Amatha kukweza shuga m'magazi. Ndikofunikira kuti mukhale kutali kwambiri ndi zakudya zonse zomwe zili pamndandanda wa zakudya zoletsedwa pomwe mukutsatira zakudya zamagulu ochepa a shuga 1. Ndikofunika kudziwa kuti zomwe zimatchedwa zovuta zam'mimba sizinthu zovulaza kuposa zosavuta.
Ndipo zonse chifukwa zimachulukira mwachangu komanso mochuluka. Mutha kuyesa: idyani pasitala ndikuyang'ana kuchuluka kwa shuga pambuyo pake. Mukamapanga menyu woyenera, muyenera kutsatira malamulo oyambira. Sitikulimbikitsidwa kuyang'ana pa index ya glycemic.
Nthawi zonse muyenera kukhala ndi mndandanda wazakudya zovomerezeka ndi zoletsedwa.
Kafukufuku wasonyeza kuti kuvutitsidwa kwa mafuta a nyama sikuti kumakulitsa matenda omwe akukhudza mtima. Nthawi yomweyo, amaloledwa kudya nyama yotsika, mazira a nkhuku, tchizi cholimba, batala.
Asayansi ena ali ndi lingaliro loti mafuta a nyama ndiotetezeka ku mtima wa munthu. Ponena za kugwiritsa ntchito margarine mu chakudya, mumakhala mafuta otchedwa trans, omwe ndi osatetezeka mtima, mosiyana ndi lipids zachilengedwe zomwe zimachokera ku nyama.
Zinthu zonse zomwe zimakhala ndi chinthuchi zimatha kuvulaza thanzi. Izi zimaphatikizapo mayonesi, tchipisi, makeke, omwe angagulidwe kumsika, komanso zakudya zosavuta. Ndi bwino kusiya kugwiritsa ntchito mankhwalawo.
Ngati mumadya pafupipafupi chakudya chamafuta, michere ndi lipids zimalepheretsa kuchuluka kwa shuga mutatha kudya mwachindunji.
Koma, mwatsoka, izi sizingatheke. Satha kupulumutsa kuchokera pakumadumphadumpha wamagazi ndi kupezeka kwamavuto amtima. Madokotala amaletsa kudya zakudya zovulaza.
Tiyenera kudziwa kuti zipatso, komanso ndiwo zamasamba monga kaloti ndi beets, zimavulaza odwala a endocrinologists kuposa maubwino owoneka. Zakudya zoterezi zimadzetsa shuga m'magazi ndipo zimalimbikitsa mapaundi owonjezera.
Ndi matenda a shuga, muyenera kusiyiratu kugwiritsa ntchito zipatso ndi zipatso. Izi zikuthandizani kuti mukhale ndi moyo wautali. Mavitamini ndi michere yonse yofunikira imatha kupezeka kuchokera ku zitsamba ndi masamba atsopano. Amaloledwa kuti azidyedwa mopanda malire.
Anthu odwala matenda ashuga ayenera kuyang'ana kwambiri zamasamba komanso amadyera
Ponena za fructose, amachepetsa kwambiri kumverera kwa minyewa yamtundu wa insulin. Zotsatira zake ndi zoopsa komanso zopweteka "kumapeto kwa glycation". Izi zimawonjezera kuchuluka kwa cholesterol yoyipa m'magazi. Chiwerengero cha uric acid mthupi chimakulanso.
Zotsatira zake, gout imayamba kuvuta, ndipo miyala imawoneka mu ziwalo zamagetsi. Mwinanso kuti fructose imalepheretsa kukhazikika kwa malingaliro muubongo. Zotsatira zake, kuyambika kwa kumverera kwodzaza kumacheperachepera.
Zakudya zamafuta ochepa zimathandiziradi kukonza thupi. Koma, musatengeke nawo. Nthawi zina, zimayambitsa hypoglycemia. Monga lamulo, izi ndizotheka ngati wodwalayo apitiliza kumwa insulin. Ndikofunikira kupatula kumwa mapiritsi, omwe angayambitse kuchepa kwa shuga m'magazi.
Mlozera wa Glycemic
Kuti mumvetsetse phindu la chakudya chamafuta ochepa, muyenera kuganizira kaye za mndandanda wa index.
Zogulitsa zilizonse zimatha kukhala ndi kuthamanga, kwapakatikati, komanso ngakhale kutsika kwa shuga m'magazi. Zonse zimatengera momwe chakudya chimakonzedwera.
Glycemic index ndi chisonyezero cha zotsatira za zinthu zomwe munthu atapanga atagwiritsa ntchito kuchuluka kwa shuga m'magazi. Amatanthauzira zinthu ziwiri zazikulu: kuchuluka kwa kuwonongeka kwa starch ndi kuchuluka kwake, komwe kumatsitsidwa.
Ma mkate Opanda Mkate
Magawo a mkate ndi lingaliro lofunikira kwa odwala matenda a shuga. Kuyeza kumeneku kumagwiritsidwa ntchito kuyerekezera kuchuluka kwa chakudya chamagulu mu chakudya.
Ndi zakudya ziti zomwe odwala matenda ashuga angadye?
Zogulitsa za GI zimagawidwa m'mitundu itatu yayikulu:
- GI yotsika, mtengo wake womwe sioposa 49;
- ndi avareji - chizindikiro chomwe chikuchokera pa 49 mpaka 70;
- mkulu - wopitilira 71.
Nanga ndi zakudya ziti zomwe zimatha kudyedwa ndi shuga? Izi zikuphatikiza ndi buledi, tirigu wamasamba, msuzi wa nkhuku, nyama zonenepa kwambiri, nsomba zochepa zama calorie, mazira ndi ma omeleette kuchokera kwa iwo, zinthu zamkaka, zipatso, zipatso, ndiwo zamasamba zatsopano, batala ndi mafuta a mpendadzuwa, uchi, misuzi, tiyi.
Zakudya Zamtundu Wathupi
Pakadali pano, zakudya za munthu yemwe akudwala matenda ashuga ndizambiri. Muli zakudya zabwino komanso zopatsa thanzi zomwe sizili zovulaza thanzi.
Chakudya chimatha kukhala ndi mapuloteni, mafuta, michere yambiri, mavitamini.
Iyenera kukhala yokhutiritsa mokwanira komanso yopatsa mphamvu panthawi imodzi. Izi zimakuthandizani kuti mukwaniritse bwino kufunika kwa michere ndi mphamvu.
Ndi zakudya ziti zomwe zimatha kudya shuga?
Ndikofunika kudziwa kuti tsiku ndi lokwanira kudya magawo angapo a rye kapena mkate wa protein.
Muthanso kumwa mkaka, kefir kapena yogati.
Amaloledwa kudya ochepa-kalori komanso mafuta ochepa wowawasa zonona, komanso tchizi yofatsa.
Koma zamasamba, mumatha kudya tomato, nkhaka, kabichi, zukini, dzungu, mbatata ngakhalenso beets, koma pang'ono.
Kuchokera pa zipatso amaloledwa kudya maapulo, mandimu, malalanje, mphesa, plums. Mazira amathanso kudyedwa mwa mtundu uliwonse. Kuyambira zipatso amaloledwa kudya curls ofiira ndi wakuda, komanso cranberries.
Mwa zipatso, zothandiza kwambiri ndi zipatso za zipatso.
Zakumwa zomwe siziletsedwa kwa odwala matenda ashuga: tiyi wokhala ndi mkaka, khofi wofooka wopanda shuga, zipatso ndi mabulosi, zakumwa za zipatso, madzi amchere a mchere.
Makanema okhudzana nawo
Kodi kudya ndi shuga matenda a shuga? Zinthu zofunikira kwambiri za TOP mu kanema:
Ndikofunika kukumbukira kuti zakudya za odwala matenda ashuga ziyenera kukhala zopanda malire. Musaiwale za pafupifupi mapuloteni ofunikira, omwe ali pafupifupi 70 g patsiku. Monga lamulo, kuwonjezera pang'ono kwa zakudya zomwe wodwala akudwala ndizovomerezeka.
Izi ndichifukwa choti mapuloteni alibe vuto pa metabolism. Apa tikulankhula za metabolism ya carbohydrate. Koma, musaiwale kuti kupitilira muyeso wama shuga m'magazi kumakhala ndi zotsatira zoyipa kwambiri pa kagayidwe.
