Matenda a shuga ndi matenda opatsirana.
Mankhwalawa, imodzi mwa mfundo zazikulu ndi zakudya: kuwongolera kwathunthu kuchuluka ndi mitundu yazakudya zomwe zimagwiritsidwa ntchito ndikofunikira, imodzi mwazomwe ndi masamba.
Zachidziwikire, dotolo yemwe akupezekapo akufotokozerani zakudya za matendawa, koma zimakhala zofunikira kudziwa bwino mwatsatanetsatane za zomwe masamba angadye ndi shuga komanso omwe sangathe.
Kumbukirani kuti magawo 2 a matenda ashuga a mtundu woyamba (omwe amakhala kwambiri), nthawi zambiri njira yokhayo yodalirika ndi chakudya chokwanira, ndipo ngati mumatsatira malangizo, matendawa sangawononge moyo wanu.
Zakudya Zosavuta Zawamba - Kuchiza Matenda a shuga a 30 Day
Sikuti ndiwo zamasamba zokha zomwe zimapezeka mavitamini ofunikira m'thupi, ndizofunikira kwambiri kwa odwala matenda ashuga, chifukwa amachita ntchito zosiyanasiyana nthawi imodzi:
- zimathandizira kuti matenda a glycemia akhale;
- imathandizira kagayidwe kazakudya, kubwezeretsa kulephera;
- khazikitsani thupi;
- thandizani kuchepa kwa shuga;
- sinthani poizoni poizoni;
- Sinthani kagayidwe kachulukidwe;
- kukhutira ndi ma amino acid ofunikira ndikutsatira zinthu zofunikira pakuchita bwino, mawonekedwe a chomera.
Monga mukuwonera, kufunikira kwawo sikungakhale kopitilira muyeso, chinthu chachikulu ndikudziwa kuti ndi masamba ati omwe angadyedwe ndi matenda amtundu wa 2, ndipo ndi ati omwe ndi bwino kupewa.
Glycemic index ya zipatso ndi ndiwo zamasamba
Pali masamba ndi zipatso zomwe zimatsitsa shuga wamagazi, omwe amathandizira glycemia, ndiye kuti, mulingo wa shuga pamlingo womwewo, ndi omwe amawonjezeka.
Kuti mudziwe zamasamba ndi zipatso zomwe zingatheke ndi matenda ashuga, tebulo lingakuthandizeni, lomwe likuwonetsa zonenepa za aliyense masamba, zomwe zimawonetsa kuchuluka kwa shuga mutatha kudya.
Mndandanda wa glycemic umafotokozedwa (mwachidule GI) ngati peresenti ndikuwonetsa kusintha kwa glycemia 2 maola atatha kudya. Pafupifupi GI imawerengedwa kuti ndi 55-70%, otsika - mpaka 55%, okwera - oposa 70%.
Mwachidziwikire, odwala matenda ashuga amalimbikitsidwa masamba omwe ali ndi index yotsika ya glycemic. Ndiye, ndimasamba ati omwe amachepetsa shuga? Masamba othandiza kwambiri a matenda ashuga a 2 ndi tomato, nkhaka, amadyera, broccoli, radara, kabichi yamitundu yonse, nandolo zobiriwira, anyezi, kaloti, masamba letala, katsitsumzukwa ndi sipinachi, tsabola wa belu, ndi zina zambiri.
Othandizira azaumoyo amalimbikitsa kuwonjezera masamba sipinachi mbale.
Madokotala amalimbikitsa kudya sipinachi a matenda a shuga a mtundu wachiwiri. Amatchedwa "tsache la m'mimba," ndipo GI yake ndi zigawo 15 zokha. Tsabola wa Bell umathandizanso kwambiri ku matenda a shuga a 2. Ali ndi belo tsabola wotsika glycemic index - 15 mayunitsi.
Mtundu wamtundu wobiriwira wokhala ndi matenda a shuga a 2 ndi chinthu chomwe chiyenera kukhala chakudya. Choyamba, index ya radish glycemic ndi yotsika. Ndipo chachiwiri, choline chomwe chili mu radish chimakhudzanso kukhazikika kwa shuga m'magazi.
Koma turnip yokhala ndi matenda a shuga a 2 amachiritsa kapamba.
Kodi ndizotheka kudya leek yodwala matenda a shuga komanso ndizothandiza bwanji? Choyamba, adyo wakutchire mtundu wa shuga wachiwiri ndiwothandiza kwambiri, chifukwa umalepheretsa matenda a mtima, GI yake ndi magawo 15.
Kodi ndizotheka kudya biringanya wa shuga? Inde, ali pamndandanda wazakudya zomwe zitha kudyedwa ndi anthu odwala matenda ashuga. Glycemic index ya biringanya ndi magawo 10 okha.
Kodi ndi masamba ati omwe sangadyedwe ndi shuga?
Malinga ndi tebulo, masamba ambiri amakhalabe osiyidwa, makamaka mbatata zamitundu yonse. Sikuti zimangobweretsa zabwino zokha, koma zimatha kuvulaza kwambiri, zikuwonjezera vutolo ndi kuchuluka kwa shuga m'magazi.
Masamba owopsa kwambiri a matenda a shuga a 2:
- mbatata zokhala ndi wowuma ndipo amatha kuonjezera kuchuluka kwa shuga pakudya (GI ya zakudya zosiyanasiyana za mbatata zawo zimasiyanasiyana 65 mpaka 95%);
- beets yophika ndi GI ya 64%;
- dzungu lokhika;
- zukini mu mawonekedwe a caviar kapena amangidwa;
- mpiru, mpiru;
- zipatso;
- kaloti owiritsa, omwe amalimbikitsa shuga, komanso cholesterol yoyipa m'magazi.
Komabe, zamtengo wapatali za GI za masamba omwe ali pamwambawa sizitanthauza kuti odwala matenda ashuwalawa adzaiwalika kwamuyaya. Mbatata zomwezi zimatha kunyowetsedwa kwa nthawi yayitali m'madzi, pomwe kuchuluka kwake kwowuma kumachepera, ndipo, motero, kuvulaza kwa wodwala matenda a shuga.
Muthanso kugwiritsa ntchito masamba awa kuphatikiza ndi zinthu zomwe zimachepetsa zonse za GI, mwachitsanzo, ndi zitsamba, tomato watsopano, nkhuku yokhala ndi mafuta ochepa, nsomba. Werengani zambiri zamomwe masamba ndi zipatso za shuga ndizovomerezeka, ndipo konzekerani saladi yamagawo ambiri ndikuwonjezera pang'ono kwa chimanga chanu, mbatata, ndi zina zambiri.
Malangizo ogwiritsira ntchito
Ndikofunikira kuti mudziwe zamasamba zokha zomwe zingadyedwe ndi shuga yachiwiri, komanso kuzidya moyenera.
Masamba okhala ndi GI yotsika amatha kudyedwa pafupifupi mitundu iliyonse, koma amakhala abwino mwatsopano, chifukwa ndi othandiza kwambiri kwa thupi, mavitamini onse amasungidwa mwa iwo.
Inde, zakudya zina sizidyedwa zosaphika, chifukwa zimatha kuwiritsa kapena kuwotcha. Masamba ophika mu uvuni amakhala othandiza kwambiri, mutha kuwaza iwo pang'ono musanaphike mafuta. Zakudya zokhuthala ndizopewedwa bwino. Ambiri akutsimikiza kuti kuwaza ndi mafuta pang'ono sikungapweteke, koma supuni ngakhale pang'ono imawonjezera kwambiri zomwe zili m'mbalezo.
Kumbukirani kuti menyu uyenera kukhala wosiyanasiyana momwe ungathere: osayimira kusankha kwanu pamasamba omwe amakonda 2-3, koma yesani kuphatikiza masamba onse omwe amaloledwa, asinthanitseni kuti apereke thupi lonse ndi zinthu zofunika. Tsopano mutha kupeza maphikidwe osiyanasiyana amawu a ashuga omwe masamba omwe sakukondedwa amatha kutsekedwa, kuphatikiza ndi omwe mumakonda.
Zingakhale bwino ngati menyu muzikhala wa akatswiri azakudya omwe angayang'anire osati ndiwo zokha masamba omwe amadyedwa chifukwa cha matenda ashuga, komanso mawonekedwe a thupi, kuopsa kwa matenda ashuga, mtundu.
Chonde dziwani kuti kuchuluka kwa chakudya chamagulu muzakudya za tsiku ndi tsiku sikuyenera kupitirira 65%, mafuta - 35%, mapuloteni - 20%.
Zamasamba sizimangokhudza glycemia mwachindunji, komanso zimakhudza thanzi la odwala matenda ashuga, ndipo izi zimafunikanso kuganiziridwanso pokonzekera menyu. Onetsetsani kuti mumadya tsabola wofiira, yemwe amakhala ndi mafuta m'thupi, omwe ndi ofunika kwambiri kwa matenda ashuga, komanso nkhokwe ya mavitamini.
White mandimu kabichi akhala akugwiritsidwa ntchito ndi anthu kuchiritsa matenda a shuga, chifukwa amachepetsa kwambiri shuga. Biringanya limathandiza kuchotsa mafuta ndi zinthu zovulaza m'thupi. Dzungu limakhudzidwa pokonza insulini, nkhaka zimakhala ndi zinthu zofunika kwa wodwala, katsitsumzukwa ali ndi mavitamini ambiri, folic acid. Umu ndi momwe tomato wokondedwa ndi aliyense amawonongera ma amino acid omwe ndi ofunikira kwa ife.
Njira zophikira
Monga tanena kale, masamba ndi zipatso zomwe zimakhala ndi shuga wochepa zimadyedwa bwino mu mawonekedwe osaphika, osachepera gawo limodzi la iwo.
Sikuti mavitamini akucheperachepera kwambiri panthawi yamatenda wamtali.
Mwachitsanzo, kwa karoti yaiwisi GI - 30%, komanso yophika - 85% kale. Zomwezi zingatchulidwenso ndi masamba ena ambiri. Kuphatikiza apo, chithandizo chamatenthedwe chimawononga fiber yofunikira, yomwe m'thupi imachepetsa kuyamwa kwa chakudya. Nthawi yomweyo, kuchuluka kwa kukula kwa GI kutengera mwachindunji nthawi ya chithandizo cha kutentha, ngati mukufunikiradi kuwiritsa masamba, onani pa intaneti kuti mudziwe kuchuluka kwa nthawi yokwanira kuphika, ndikuzimitsa motoyo munthawi yake.
Masamba onse ndi zipatso zokhala ndi matenda a shuga 2 zimapangidwa bwino pang'ono, mwachitsanzo, muziphika bwino kuposa kuthira mbale zovuta monga caviar, zomwe zimatenga nthawi yopitilira ola limodzi kuti zikonzekere. .
Kugwiritsa ntchito marinades kumathandizira kukulitsa matenda a mtima, ndipo odwala matenda ashuga atenga kale chiwopsezo cha matenda oopsa.
Chifukwa chake, zakudya zamchere zimakhala zowavulaza. Pazakudya zambiri zamasamba zimayenera kukhala maziko azakudya za anthu odwala matenda ashuga.
Pa intaneti, ndizosavuta kupeza maphikidwe azakudya zilizonse zomwe zingakupatseni chisankho mukasankha chakudya choyenera ndikusangalala ndi kukoma kwa zaluso zapamwamba zopanda ngozi.
Makanema okhudzana nawo
Ndi masamba ati omwe ali ndi vuto la shuga ndipo ndi ati? Mayankho mu kanema:
Monga mukuwonera, anthu odwala matenda ashuga safunika kwambiri kudziletsa posankha masamba omwe amadyedwa, m'malo mwake sankhani njira yoyenera yokawakonzera.
