Kuti mupindule zokha: mkaka wololedwa wa shuga ndi njira zomwe amamwa

Pamaso pa matenda a shuga, ndikofunikira kutsatira zakudya zinazake, kupatula zakudya zina zomwe zili ndi zakudya zamafuta ndi mafuta.

Koma izi sizitanthauza kuti muyenera kuchepetsa zakudya zanu zokha. Kutengera mtundu wamatenda ndi kukula kwake, mungathe kuwongolera kuchuluka kwa shuga powerengera mosamala zopatsa mphamvu.

Nkhaniyi ikuyang'ana kwambiri za zinthu zamkaka zomwe anthu ambiri amakonda. Zambiri mwa izo ndizothandiza kwambiri kwa thupi. Kugwiritsa ntchito, mutha kubwezeretsa magwiridwe antchito ambiri, kukonza chitetezo chokwanira, ndikuthandizanso kukhala ndi shuga m'magazi a magazi.

Ndikofunika kukumbukira kuti kudya moyenera komanso moyenera ndiye gawo lalikulu la chithandizo cha matenda omwe akufunsidwa. Odwala ayenera kuphunzira kuwongolera shuga, komanso kusankha chakudya choyenera cha zakudya zawo za tsiku ndi tsiku.

Koma izi sizitanthauza kuti ziyenera kukhala zochepa: zakudya zokha ndizosiyana pang'ono ndi zakudya za anthu athanzi. Ndi chisamaliro chapadera, zopangidwa zamkaka zimasankhidwa mtundu wa shuga 2? Zomwe zimatha kudyedwa ndi zomwe sizingachitike, nkhaniyi imfotokozera.

Pindulani

Matenda a shuga sikuti sikungolimbana ndi kugwiritsa ntchito mkaka ndi zinthu zina. Komabe, pali zoletsa zina pakugwiritsa ntchito chakudyachi. Pogwiritsa ntchito zinthu zamkaka za matenda a shuga a 2, makamaka kunenepa kwambiri, ndikofunikira kuti muwone kuchuluka kwa mphamvu zawo. Udindo wina umaseweredwa ndi mafuta omwe amapezeka mumkaka wachiwiri wa shuga.

Mkaka watsopano umaphatikizidwa kwa odwala matenda ashuga

Endocrinologists ndi oletsedwa kumwa mkaka watsopano, chifukwa amatha kuchita kwambiri shuga.

Madokotala amawalangiza kuti agwiritse ntchito mafuta ochepa. Mlingo wake watsiku ndi tsiku uyenera kuwerengedwa payekhapayekha potengera momwe muliri wathanzi, kulemera, komanso zinthu zina zofunika.

Chofunika kwambiri kwa anthu omwe ali ndi vuto la metabolism wa carbohydrate ndi Whey yomwe ili ndi biotin ndi choline, komanso zovuta zonse za mavitamini ofunikira.

Amagwiritsidwa ntchito ngati stabilizer yolemetsa thupi komanso njira yowonjezera chitetezo chathupi.

Chodziwika bwino ndi mkaka wa mbuzi, womwe umathandiza kwambiri anthu odwala matenda ashuga.

Kodi ndi mankhwala ati amkaka omwe angagwiritsidwe ntchito pa matenda ashuga?

Mndandanda wazinthu zomwe zimaloledwa kugwiritsidwa ntchito pamavuto a endocrine:

1. bowa wamkaka. Yokha, si chakudya. Koma zimapangitsa kuti pakhale mitundu yosiyanasiyana ya zakumwa zabwino komanso zabwino. Amasiyanitsidwa ndi mphamvu yolimba ya choleretic, komanso amathandizanso kubwezeretsa mphamvu yogwira ntchito pambuyo pa matenda akulu. Amaloledwa kutenga ndi matenda ashuga a 2;
2. seramu. Amasiyanitsidwa ndi kuchuluka kwa mavitamini, komanso macro- ndi ma microelements. Izi ndi monga izi: calcium, phosphorous, potaziyamu, magnesium. Ngati mumamwa pafupipafupi, ndiye kuti posachedwa posintha momwe wodwalayo amakhudzidwira. Kutumidwa kumodzi kwamadzimadzi, komwe kumapangidwa kuchokera mkaka wotsika-kalori, kumatha kukhala ndi zotsatira zabwino pamagetsi apakati amunthu. Seramu imathandizanso kukonza ziwalo zonse, imasintha chitetezo chokwanira komanso imathandizira kunena zabwino mapaundi owonjezera;
3. yogati. Mutha kuphika nokha. Izi zimachitika pogwiritsa ntchito njira yakucha. Monga mukudziwa, ndi chikhalidwe choyambitsa chomwe chimasiyanitsidwa ndi kuchuluka kwa mavitamini, mankhwala ophatikizira amamineral ndi mabakiteriya achilengedwe. Sitikulimbikitsidwa kuti mutenge makapu opitilira awiri pachaka.

Mkaka

Aliyense wa ife akudziwa kuti mkaka uli ndi phindu lalikulu lathanzi. Ndi gawo limodzi lofunikira la chakudya cha munthu aliyense yemwe amayang'anira zakudya zawo.

Ili ndi zida zambiri zothandiza zomwe ndizofunikira kuti anthu azikhala ndi vuto la endocrine.

Makamaka, mkaka uli ndi izi:

1. kesi. Amadziwikanso kuti shuga ya mkaka (mapuloteni awa ndi ofunikira pakugwira ntchito kwathunthu pafupifupi ziwalo zamkati, makamaka zomwe zadwala matenda ashuga);
2. mchere wamchere. Amaphatikizapo phosphorous, sodium, magnesium, potaziyamu ndi calcium;
3. mavitamini. Makamaka, awa ndi mavitamini a B, komanso retinol;
4. kufufuza zinthu. Izi zimaphatikizapo zinc, mkuwa, bromine, siliva, manganese ndi fluorine.

Musaiwale kuti mkaka pali chinthu chomwe chitha kuwonjezera shuga - lactose. Ndi matenda a shuga pachifukwa ichi, ndibwino kugwiritsa ntchito mafuta amkaka ochepa. Kudziwa kuchuluka kwa lactose mu shuga komweko kumachitika bwino kwambiri. Mosamala kwambiri, ndikofunikira kuyandikira kuphatikiza monga lactose ndi matenda a shuga a 2.

Wowawasa zonona ndi zonona

Kirimu wowawasa ungagulidwe wopanga ndi womwe wapakidwa kuti upangike. Monga lamulo, ndiye chomaliza chomwe chimadziwika ndi mphamvu yochepa.

Kirimu wowawasa ndiwothandiza kwambiri popanga chakudya, ngakhale amadziwika ndi kuchuluka kwamafuta, zomwe zimakwiyitsa anthu ambiri.

Mphindi ino imakhala ndi zotsutsana kwambiri pa thanzi la munthu aliyense, makamaka amene ali ndi vuto la endocrine. Ndikofunika kupatsa chidwi ndi wowawasa kirimu wokhala ndi mafuta ochepa pang'onopang'ono. Amadziwika kuti amatha kupatsanso thupi mphamvu.

Chifukwa chogwiritsa ntchito pafupipafupi, njira yogaya chakudya imayenda bwino. Za zonona, zimakhala ndi zopatsa mphamvu zambiri. Ngati mungafune, mutha kusankha mafuta ochepa, omwe glycemic index yake ndi 45.

Tchizi tchizi

Phindu lalikulu la tchizi chanyumba ndi kuchuluka kwa calcium, komwe ndikofunikira popanga minofu ya mafupa ndikusunga msomali.

Chifukwa cha iye, enamel ya mano imakhala yolimba kwambiri. Zakudya izi zimapangitsa tsitsi kukhala lolimba komanso lathanzi. Mapuloteni omwe amapezeka muzakudyazi amawamwa thupi ndiosavuta kuposa nyama kapena ndiwo zamasamba.

Tchizi cha kanyumba chilinso ndi ma enzymes, mavitamini ndi mafuta acids. Ndi gawo la chakudya cha ana, amayi oyembekezera komanso okalamba. Chogulitsachi chimakhala ndi mphamvu zochepa, komanso mtundu wotsika wa glycemic, womwe ndi 30.

Koma pali zovuta zina za kanyumba tchizi: imatha kuwonjezera zomwe zimachitika mu mahomoni a kapamba m'thupi. Zotsatira zake, insulin index (AI) yamalonda imatha kuyibweretsa pafupi ndi confectionery.

Chosankha chabwino kwambiri cha matenda ashuga - tchizi chamafuta ochepa wopanda zina

Zakudya zamkaka izi zikaphatikizidwa ndi chakudya, mwachitsanzo, tchizi, ma pie, kuphatikiza kwake ndi zipatso, mndandanda wazinthu zamkaka umayamba kuchuluka msanga.

Kuti mumve mwatsatanetsatane za index ya insulin, malingaliro angapo amatchulidwa:

1. kutulutsidwa kwa mahomoni a pancreatic amakhumudwitsa lactose, womwe ndi shuga ya mkaka;
2. kuchuluka kwa zomwe zili mu seramu yamagazi zimayamba chifukwa cha kuwola kwa mankhwala a casein;
3. ma peptides ang'onoang'ono azakudya zokhala ndi mkaka amakhala ndi mphamvu ngati ya mahomoni ndipo amatha kuonjezera zomwe zili ndi insulini mosasiyanitsa ndi zomwe zili ndi calorie ndi index ya glycemic.

Kefir

Kefir imatha kukhalabe yachilengedwe ya microflora m'matumbo.

Amathandizanso kupewa kudzimbidwa, kulimbitsa minofu ndi mafupa oteteza thupi. Mavitamini onse ophatikizika ndi mchere zimakhudza bwino khungu, kapangidwe kake ka seramu ndi ma acuity owoneka.

Akatswiri amalimbikitsa kuti mkaka azikhala ndi shuga kuti matenda asadwale, matenda a kuthamanga kwa magazi komanso matenda a chiwindi. Iyenera kugwiritsidwa ntchito mwa odwala omwe ali ndi acidity ya m'mimba.

Komanso kefir imatha kuthana ndi kuphwanya mapangidwe a bile, komanso kwa anthu omwe amakonda kunenepa kwambiri. Zolemba za matenda a shuga a 2 zikuwonetsedwa. Mutha kuphika ndi zinthu monga nkhaka, udzu winawake, tsabola ndi adyo.

Ryazhenka

Ili ndi zovuta zonse za mavitamini: A, B, C, E, PP.

Kuphatikiza apo, kapangidwe kake kali ndi calcium, potaziyamu, phosphorous, magnesium, sulfure, sodium, komanso mafuta, mapuloteni ndi chakudya.

Mndandanda wa glycemic wa ryazhenka ndi wofanana ndi magawo 25.

Zakumwa zimayenda bwino m'mimba, chifukwa chake mkaka wowotchera umalimbikitsidwa kuti ugwiritse ntchito ndi matenda a shuga a 2.

Kouitho

Kodi ndizotheka kumwa kousoci ndi matenda ashuga? Endocrinologists amadziwa kuti kounto ndi matenda ashuga ndizophatikiza zabwino.

Kouitho

Chomwacho sichili chochepa m'mapangidwe a calories komanso chokhala ndi mawonekedwe. Kounto amakamizidwa bwino ndi thupi, samayikidwa mu mawonekedwe a mafuta ndi ma slags.

Kodi odwala matenda ashuga amatha kudya batala?

Ngakhale zili ndi zopatsa mphamvu zambiri, zimasiyanitsidwa ndi kukhalapo kwa mavitamini osungunuka m'mapangidwe ake, komanso amadziwika chifukwa chosowa mafuta komanso mapuloteni. Izi zitha kugwiritsidwa ntchito kuwonjezera zakudya zomwe zakonzeka (mwachitsanzo, m'maphala).

Mlingo wambiri wovomerezeka wa batala tsiku lililonse ndi 20 g.

Kuphatikiza apo, izi zimaloledwa pokhapokha ngati nyama zina sizipezeka pachakudya.

Mlingo wogwiritsa ntchito

Pokhazikitsa njira ziwiri zamkaka izi zimatha kuwerengeka patsiku.

Ndikofunikira kuti chakudya chamunthu yemwe ali ndi vuto la endocrine adapangidwe ndi katswiri.

Pokhapokha ngati izi zitha kuchulukitsidwa mwadzidzidzi m'magazi a shuga.

Makanema okhudzana nawo

Momwe mungaphatikizire zinthu zamkaka ndi shuga? Yankho mu kanema:

Ndikofunika kukumbukira kuti kapangidwe kazinthu zogulitsa zomwe zagulidwa kumsika kuyenera kuyang'aniridwa. Kuti muchite izi, muyenera kuphunzira mwatsatanetsatane zambiri pazomwe zimapangidwa ndi wopanga. Kuwonjezera mafuta amafuta kumapangitsa chakudya kukhala chosatetezeka kwa anthu omwe ali ndi mitundu yosiyanasiyana ya matenda ashuga.