Mukapezeka ndi matenda a shuga, ndikofunikira kwambiri kuti odwala azitsatira zakudya zapadera.
Ili ndi malamulo oletsedwa ogwiritsira ntchito zakudya zina, mpaka kupatula kwathunthu kuchokera kuzakudya za ena mwa iwo. Chifukwa chake, ndikofunikira kuti odwala matenda ashuga adziwe ngati angathe kudya izi kapena chakudyacho.
Kupatula apo, sizinthu zonse zomwe zimakhala m'madipatimenti apadera ogulitsa. Nkhaniyi ifotokoza mtedza wa matenda ashuga, ngakhale atha kudyedwa kapena ayi.
Zokhudza mtedza pa thupi la munthu
Mtedza ndi gwero la michere yambiri ndi mavitamini. Ali ndi moyo wautalifufufufufufu, chifukwa chipolopolo chawo chimatha kuteteza mwana wosabadwa kuzinthu zilizonse.
Mphamvu zamafuta amtunduwu sizotsika m'mbale zambiri. Kafukufuku wambiri wasonyeza kuti kumwa kawiri kawiri kokha kwa mtedza patsiku kumalimbitsa shuga.
Mtedza uli ndi zinthu zopindulitsa zotsatirazi (makamaka kwa odwala matenda ashuga):
- Vitamini D
- CHIKWANGWANI chachilengedwe
- zinthu zazing'ono ndi zazikulu;
- mafuta acores;
- calcium zomwe zimapangidwa (mwanjira yotseguka mosavuta).
Mtedza umakhudza thupi motere:
- kupewa mtima pathologies (atherosulinosis);
- kuonjezera chidwi cha ma cell ku insulin;
- matenda kagayidwe;
- matenda a magazi;
- sinthani njira yochira pambuyo pakutha kwa gawo la shuga.
Mitundu ndi katundu
Chigriki
Pali mitundu yambiri ya mtedza, iliyonse yomwe imakhudza thupi la munthu m'magayidwe osiyanasiyana a shuga. Chimodzi mwazodziwika bwino kwambiri ndi walnuts, kugawa kwake komwe kuli kwakukulu lero.
Walnut Kernels
Pogwiritsa ntchito maembe 7 okha amtunduwu, munthu amalandira:
- CHIKWANGWANI - 2 magalamu;
- alpha-linolenic acid - 2,6 magalamu.
Zinthu izi zimatha kukonza chimbudzi, komanso zimathandizira thupi pakubwezeretsa pambuyo matenda osiyanasiyana akale, omwe ndi ofunika kwambiri kwa matenda ashuga.
Ma Walnuts ali ndi zinthu zambiri zothandiza:
- atatha kugwiritsa ntchito nthawi yayitali, chilengedwe cha acidic m'mimba chimakhala chabwinobwino. Kuphatikiza apo, mtedza wamtunduwu umatithandizanso kuchita izi m'njira ziwiri, ndiye kuti umachulukana ndikuchepa;
- ndi matenda a shuga a mellitus, panthawi yomwe atherosulinosis imawonedwa, amakhudza thupi;
- chifukwa cha kuchuluka kwambiri kwa manganese ndi zinc mu walnuts, amatha kutsitsa shuga m'magazi;
- ndikugwiritsa ntchito pafupipafupi ma walnuts asanu ndi awiri, ndizotheka kuthana ndi kuchepa kwa magazi m'thupi chifukwa cha kupezeka kwa zinthu zoterezi: zinc, cobalt, iron, mkuwa;
- Kugwiritsa ntchito mafuta amtunduwu nthawi zonse kumalola kuti ziwiya zitha kukhala bwino komanso zotanuka, womwe ndi chinthu chofunikira kwambiri pankhani ya matenda ashuga.
Walnut ndi malo osungira zinthu zambiri zothandiza, monga:
- mafuta ofunikira;
- njira;
- mavitamini;
- ayodini;
- mchere.
Maponda
Mapeyala alinso athanzi ndipo ali ndi katundu wosiyanasiyana womwe ungakhale wopindulitsa mu shuga.
Mapeyala amapangidwa ndi:
- potaziyamu
- phosphorous;
- zinc;
- chitsulo
- Sodium
- mavitamini a gulu A, B, E.
Pogwiritsa ntchito mtedza pafupipafupi, mavitamini amenewa amathandizira kuti thupi lipangidwe bwino.
Mapeyala ali ndi antioxidants ambiri komanso mapuloteni ambiri. Ndizothandiza pamtundu woyamba komanso wachiwiri wa matenda ashuga, chifukwa kugwiritsa ntchito kwake kumayambitsa kutsika kwa cholesterol m'magazi ndikukula kwa maselo amitsempha.
Maamondi
Maamondi mumapezeka mitundu iwiri: lokoma ndi zowawa. Ngati yakale ilibe zinthu zovulaza komanso zoyipa, ndizomalizirazo.
Ma almond a Bitter amayenera kukonzedwa nthawi zonse asanagwiritse ntchito kuti athetse hydrocyanic acid ndi zinthu zina zomwe zimakhala zowopsa kuumoyo. Mwa mitundu ina ya mtedza, uwu ndi wolemera kwambiri mu calcium.
Maamondi
Kuphatikiza apo, mu ma almond pali zinthu zomwe zimathandiza odwala matenda ashuga:
- chitsulo.
- magnesium
- zinc.
- phosphorous
Kedari
Mafuta a pine omwe amapezeka ku ma cone amatha kukwaniritsa thupi ndi zinthu zofunika izi:
- phosphorous;
- potaziyamu
- mavitamini;
- calcium
Ndiwothandiza kwambiri kwa ana ndi amayi omwe ali ndi udindo, chifukwa zinthu zomwe zili pamwambazi zimathandizira kukulitsa chitetezo chokwanira. Ndikofunikanso kuzigwiritsa ntchito pa matenda opatsirana ndi tizilombo.
Mafuta a pine alibe cholesterol, koma ali ndi mapuloteni ambiri. Chifukwa chake, ndi matenda ashuga, ndizotheka ndipo ngakhale amalimbikitsidwa kuti azigwiritsa ntchito. Kupatula apo, zinthu zawo zimasinthasintha chitetezo chamthupi ndikusintha chiwindi.
Pistachios
Mukufufuza, zidatsimikizira kuti kumwa pafupipafupi kwa pistachios kumachepetsa chiopsezo cha matenda ashuga.
Pistachios
Ma pistachios sathandizanso pakakhala kuti ali ndi matendawa, chifukwa amawotcha mafuta, amakhala olimba komanso amachepetsa cholesterol yamagazi.
Pistachios imakhala ndi zinthu zambiri zothandiza: mafayilo, mafuta opaka, mapuloteni, omwe amathandiza kuthetsa poizoni ndi poizoni, komanso amatsuka magazi. Kuphatikiza apo, ma pistachios amadziwika kuti ndi amodzi mwa zakudya zochepa zopatsa mphamvu.
Hazelnuts
Ma Hazelnuts ndi gwero labwino lamphamvu.
Chifukwa chakuti lili ndi mafuta ochepa azakudya zam'madzi ndi zakudya, ndizotheka kugwiritsa ntchito mtundu uliwonse wa matenda ashuga.
Kuphatikiza apo, ma hazelnuts amathandizira kuyamwa bwino mavitamini ndikuwonjezera thupi. Ma Hazelnuts akhazikika mtima ndikufulumizitsa kagayidwe, komanso amakhala ndi zotsatira zabwino pa impso ndi chiwindi.
Mlozera wa Glycemic
Mndandanda wamitundu yosiyanasiyana ya mtedza:
- mtedza - 15;
- walnuts - 15;
- ma hazelnuts - 15;
- mkungudza - 15;
- pistachios - 15.
Kodi ndingadye mtedza wanji ndi shuga?
Odwala ambiri omwe ali ndi matenda a mtundu woyamba wa Type I ndi Type 2 samadziwa ngati angadye mtedza osiyanasiyana.
Komabe, zatsimikiziridwa kuti mitundu yonse ya mitundu yawo siyoletsedwa, koma, m'malo mwake, ikagwiritsidwa ntchito moyenera, imatha kupititsa patsogolo chitetezo chamthupi ndikuthandizira kutsika kwa shuga wa plasma.
Chowonadi ndi chakuti mtedza umakhala ndi mafuta ochulukirapo, mosasamala mtundu wawo.Mukamadya mtedza, ndikofunikira kuganizira kuti onse amakhala ndi zopatsa mphamvu zambiri, zomwe zimatha kukhala 500 mpaka 700 kcal.
Ndizowonetsa izi zomwe zimatsimikiza kuti ndi matenda ashuga chifukwa cha kunenepa kwambiri sikulimbikitsidwa kuti muwonjezere zakudya. Ma Walnuts amadya mwatsopano. Malo abwino kwambiri osungira ndi firiji. Pokhapokha ngati palibe zovuta za kunenepa kwambiri panthawi ya matenda ashuga, sizingavulaze thupi.
Ponena za ma amondi, ndibwino kuti shuga agwiritse ntchito mawonekedwe ake okoma, popeza ali ndi katundu wopindulitsa kwambiri kuposa wowawa. Muli ma amino acid ambiri omwe amathandizira kuchotsa mafuta ochepetsa mphamvu m'thupi komanso kuyeretsa makhoma a m'mitsempha yamafuta. Mankhwala a mtundu wa I ndi mtundu wa II amatha kudyedwa mu mtundu uliwonse (wokazinga, waiwisi).
Komabe, pansi pazinthu zina katundu wa mtedza amatha kusintha. Chifukwa chake kukazinga kumawonjezera kuchuluka kwa antioxidants.
Sizoletsedwa kudya mtedza wokhala ndi mchere, chifukwa zinthu zomwe zimakhala mwanjira imeneyi zimawonjezera kagayidwe ka magazi ndikuwonjezera kuthamanga kwa magazi.
Siloledwa kugwiritsanso ntchito mankhwalawa pofuna kuwonetsa zovuta zina. Mtedza wa paini ndi wapamwamba kwambiri mu zopatsa mphamvu (700 kcal pa 100 magalamu). Chifukwa chake, kugwiritsa ntchito kwawo shuga chifukwa cha kunenepa sikulimbikitsidwa pamiyeso yambiri. Sikoyenera kugwiritsa ntchito mankhwalawa ngati thupi lanu siligwirizana.
Ngakhale machenjezo, mtedza wa paini umakhala ndi phindu pa thupi chifukwa chokhala ndi mavitamini ambiri pakapangidwe. Izi sizili ndi kachulukidwe kachulukidwe cholesterol. Chifukwa chogwiritsa ntchito mtedza wa pine mwa anthu, makoma amitsempha amayeretsedwa, njira za metabolic zimasinthidwa. Iodini, yomwe ilinso, imagwira gland ya chithokomiro, ikulimbitsa.
Kuchuluka
Momwe mungagwiritsire ntchito mitundu ingapo ya mtedza wa shuga:
- mtedza. Zopatsa mphamvu za calorie ndizambiri komanso ndi 600 kcal. Chifukwa chake, anthu omwe ali ndi matenda onenepa kwambiri, amalimbikitsa kuchuluka kwa magalamu 15 patsiku. Anthu opanda mapaundi owonjezera amaloledwa kugwiritsa ntchito magalamu 30;
- pistachios. Mankhwalawa ndi ocheperako pang'ono pakati pamagulu ena amtunduwu ndipo ali ndi 500 kcal. Chifukwa chake, ndi kunenepa kwambiri kumatha kudyedwa muyezo. Mchitidwewu umachokera ku 10 mpaka 15 mtedza patsiku;
- walnuts. 100 magalamu a izi ali ndi 654 kcal. Komabe, pali mlingo wina womwe umalola anthu omwe ali ndi kunenepa kwambiri kuti amamwe. Amaloledwa kugwiritsa ntchito zosaposa 30 magalamu patsiku, ndipo ndibwino kugwiritsa ntchito walnuts osati tsiku lililonse, koma pakatha masiku awiri ndi atatu. Anthu omwe samanenepa kwambiri ndi matenda ashuga amatha kumamwa pafupifupi 50-70 magalamu tsiku lililonse;
- ma alimondi. Izi ndi zapamwamba kwambiri - zopatsa mphamvu, pa 100 magalamu zimatha 700 kcal. Pachifukwa ichi, anthu omwe ali onenepa kwambiri komanso atazindikira kuti ali ndi matenda ashuga amaloledwa kugwiritsa ntchito zosaposa 10-15 zidutswa tsiku lililonse. Odwala okhala ndi thupi labwinobwino amalimbikitsidwa magalamu 40 patsiku.
Makanema okhudzana nawo
Kodi ndi mtedza uti wabwino kwa matenda ashuga ndipo ndi ati? Mayankho mu kanema:
Ngakhale kuti mtedza ndi mankhwala opatsa mphamvu kwambiri, amaloledwa kugwiritsidwa ntchito mwa mtundu uliwonse wa matenda ashuga. Koma khalani osamala kuchuluka. Amakhala ndi zinthu zambiri zofunikira, zomwe zimapangitsa kuti azikhala ndi mwayi wogwiritsa ntchito shuga.
