Ndikofunikira kuti odwala matenda ashuga azitsatira kwambiri zakudya zawo ndikuchepetsa zakudya zambiri.
Ma endocrinologists ndi akatswiri azakudya zopanga zakudya amapanga mndandanda wa anthu odwala matenda ashuga. Ndipo mmalo mwake si gawo lomaliza lomwe limaseweredwa ndi zipatso zosiyanasiyana. Tsoka ilo, si onse omwe amawonetsedwa kwa odwala matenda ashuga, makamaka iwo omwe ali ndi matenda amtundu wa 2.
Koma ndi zipatso zamtundu wanji zomwe ndingadye ndi matenda ashuga amtundu wa 2 ndi mtundu woyamba wa shuga? Pali okhawo omwe chakudya chamafuta chimakhala chochepa, koma pali mavitamini ambiri ndi fiber.
Kodi ndingadye zipatso ziti ndi shuga?
Funso ili silophweka monga momwe zimawonekera poyamba. Kupatula apo, zipatsozo zimakhala ndi mavitamini ndi michere, zomwe zikutanthauza kuti ndi zothandiza kale. Komabe, ziyenera kukumbukiridwa kuti zimakhala ndi chakudya chamagulu ambiri, chomwe mu shuga chikuyenera kuchepetsedwa. Zoyenera kuchita? Tiyenera kukumbukira za glycemic index ya zipatso (GI).
Lingaliro la index ya glycemic
Chowonadi ndi chakuti ngakhale zogulitsa zomwe zimagwiritsidwa ntchito ndi mafuta ochulukirapo amasintha kuchuluka kwa glucose m'njira zosiyanasiyana.
Chofunikira sikuti ndi shuga mumagulidwewo, koma momwe umakhudzidwa ndi thupi. Izi zimatsimikiza index ya glycemic.
Ndi mtengo wake wapamwamba, glucose yemwe amapangidwa mumalonda amapita mofulumira kulowa m'magazi. Izi zikutanthauza kuti shuga imafunika zipatso zokhala ndi index yotsika ya glycemic. Koma izi sizowona konse.
Zomwe zili bwino?
Anthu odwala matenda ashuga ayenera kutembenukira ku mitundu yaiwisi kapena yotsekemera. Poterepa, wodwalayo ayenera kuwerengetsa kuchuluka kwa chakudya cham tsiku ndi tsiku. Ndiye, ndi zipatso zamtundu wanji zomwe zimatha kudwala matenda amtundu wa 2 ndi mtundu 1?
Strawberry
Strawberry ali ndi vitamini C ndi folic acid, komanso calcium, phosphorous, magnesium ndi zina zofunikira zamankhwala.
Kukhala ndi kalozera kakang'ono ka glycemic (32), zinthu zonsezi zimatengedwa ndi thupi mwachangu.
Ndipo mitundu yambiri yamapulasitiki imapangitsa kuti ma sitiroberi akhale abwino kwa matenda ashuga. Ndizofunikira kudziwa kuti sitiroberi amasonyezanso matenda a shuga a 2.
Cherry
Wokondedwa mabulosi odwala matenda ashuga. Mndandanda wa glycemic ndi 22 (motsika bwino).
Pali mafuta ochepa m'matcheri ndi zinthu zambiri zofunika zomwe zimalimbitsa thupi.
Chodabwitsa kwambiri chamatcheri ndikuti imakhala ndi coumarin, yomwe imagwiritsa ntchito magazi ndikuchepetsa chiopsezo cha magazi.
Izi ndi zovomerezeka komanso zothandiza. Amagwira magazi m'thupi, nyamakazi, amachotsa poizoni, ndipo amatulutsa chimbudzi.
Chitumbuwa chokoma
Mabulosi a shuga awa amaloledwa, koma ndi mfundo zingapo. Ngakhale chitumbuwa ndichophatika-carbohydrate ndipo mndandanda wake wa glycemic ndi wocheperako - 25, ngati wodwalayo ali ndi kuchuluka kwam'mimba, matenda am'mapapo kapena kunenepa kwambiri, chitumbuwa ndichotsutsana. Kwa odwala matenda ashuga, mapindu a yamatcheri amafanana ndi kutenga insulin!
Nyanja yakumwa
Amadziwika chifukwa cha machiritso ake ndipo amathandizira ndi:
- matenda a mtima ndi mtima;
- kuchepa chitetezo chokwanira;
- kuphwanya kwam'mimba thirakiti;
- ozizira
- matenda a maso.
Sea buckthorn ili ndi zinthu izi chifukwa cha kuchuluka kwa mavitamini (B1, C, PP, B2 ndi ena), kufufuza zinthu, flavonoids.
Sea buckthorn ndiwotsika ma calories ndipo amakhala ndi chakudya chamagulu pang'ono. Mndandanda wamtundu wa glycemic ndi 30. Chifukwa chake, mabulosiwa amawerengedwa ngati zakudya ndipo amasonyezedwa mtundu wa matenda ashuga a 2. Chodabwitsachi chimakhala ngati prophylactic yabwino yamikwande ndi matenda olowa.
Rabulosi
Ngati tizingolankhula zamtundu wanji wa zipatso zomwe mungadye ndi matenda a shuga a 2 ndi mtundu 1, simungathandize koma tchulani rasipiberi.
Endocrinologists akulangizidwa kudya raspberries mwatsopano ndikusunga pa madzi awo.
Masipuni ali ndi mavitamini komanso michere yambiri.
Ma asidi achilengedwe osiyanasiyana (citric, salicylic, malic) mu raspberries amathandizira kutsimikiza kwawo kwathunthu (makamaka ngati acidity yam'mimba imatsitsidwa). Ndipo ulusi wazakudya umasinthasintha matumbo ndikupatsa kumverera kwachisoni.
Guelder-rose ndi ng'ombe
Viburnum mu shuga siwotsika ndi raspberries m'mapindu ake. Mankhwala amazindikira kuti ndi imodzi mwazabwino kwambiri pa matenda ashuga.
Mu viburnum, pali ma amino acid ambiri, kufufuza zinthu ndi mafuta. Ndi matenda a shuga, mtima, maso, impso, ndi ziwiya zimavutika kwambiri.
Ndipo viburnum ndi mabulosi ofunika kwambiri pochiza matenda awa, ili ndi GI yotsika - 20.
Lingonberry wa matenda a shuga a 2 ndi mlendo olandilidwa. Ndi nkhokwe yeniyeni ya mavitamini athanzi ndikuwongolera kagayidwe. Koma ndi matenda ashuga, zingonberry ndizotheka ndi matenda amtundu 1? Ndizotheka komanso kofunikira, chifukwa lingonberry imalimbikitsa kuyamwa bwino kwa zinthu zofanana ndi insulin, zomwe ndizofunikira kwa matenda ashuga a 1.
Zinthu Zogwiritsa
Mukamapangira zakudya, odwala omwe ali ndi matenda a shuga 2 amathandizidwa kuti awonjezere mavitamini. Gwero lawo ndi zipatso zomwe zimatha kudyedwa zosaphika ndi mazira. Chachikulu ndikugwirizanitsa nthawi yawo yokhala ndi wazakudya.
Strawberry
Uku ndiye kudya kosangalatsa kwambiri.
Anthu ambiri odwala matenda ashuga amadwala matenda am'maso (retinal dystrophy), motero kudya sitiroberi kumathandiza kwambiri kuti thanzi lathu lipitirire.
Mutha kumadya mpaka kalekale. Koma akatswiri azolimbitsa thupi amalimbikitsa kuti azigwiritsa ntchito magalamu 200 tsiku lililonse.
Cherry
Chifukwa cha GI yotsika (22), yamatcheri samalola kuchuluka kwambiri kwa shuga. Ndipo zopatsa mphamvu zake zoperewera (85 kcal) sizingalole kuti wodwalayo abwererenso. Chifukwa chake, chitumbuwa chimalimbikitsa mtundu wa 1 shuga.
Madzi a chitumbuwa achilengedwe amangopindulitsa odwala matenda ashuga
Idyani izi pang'ono komanso osapitirira 300 magalamu patsiku. Masuzi a Cherry, mchere ndi zipatso zouma nazonso ndi zabwino. Popewa matenda a impso, tiyi wopangidwa ndi masamba atsopano a chitumbuwa amalimbikitsidwa.
Chitumbuwa chokoma
Anthu odwala matenda ashuga ayenera kukumbukira kuti kudya kwamatchuthi tsiku lililonse sikuyenera kupitilira zomwe zimaloledwa ndi zakudya. Chowonjezera ndicho galamala ya 100, poganizira chizindikiro cha glucose!
Chiwembuchi ndi motere: idyani mabulosi amodzi - muyezo wama glucose, kenako idyani yachiwiri - kachiwiri tikuwongolera shuga motero timafika magalamu 100 (ngati kulibe shuga). Chitumbuwa chokoma chimawonetsedwa kwa anthu omwe amakonda edema. Lokoma chitumbuwa amathandizanso puffiness, normalization kagayidwe kachakudya, amathandiza kuchotsa mapaundi owonjezera.
Sikoyenera kugwiritsa ntchito yamatcheri ndi:
- zilonda zam'mimba zam'mimba;
- matumbo mavuto (zomata m'mimba);
- gastritis;
- matenda am'mapapo;
- Mimba (yamatcheri, pamodzi ndi slag, imachotsa zinthu zofunikira).
Nyanja yakumwa
Chizindikiro cha sea buckthorn ndi chakudya chochepa, chomwe chimapangitsa zipatsozi kukhala zofunika kwambiri kwa matenda ashuga a 2.
Kupezeka kwa vitamini C munyanja mwa nyanja yamchere kumalimbitsa mtima wam'mimba komanso kumachepetsa cholesterol. Zipatso za sea buckthorn - kupewa sitiroko ndi atherosulinosis.
Vitamini F amathandizira khungu kuyambiranso, lomwe ndilofunika kwambiri kwa odwala matenda ashuga, chifukwa nthawi zambiri odwala amakhala ndi khungu lowuma komanso loyenga. Kudya tsiku lililonse kwakumwa kwam'madzi kumathandizanso dysbiosis. Nyanja ya buckthorn imawonetsedwa kwa odwala matenda ashuga okalamba.
Rabulosi
Mtundu wachiwiri wa matenda ashuga, mabulosi amalimbikitsa kukhala hypoglycemic. Kuphatikiza apo, ndimakoma komanso okoma. Rasipiberi madzi ndiwothandiza.
Kuchuluka kwa ma raspberries ndi 200 g patsiku, osatinso.
Pa matenda a shuga 1 amtundu, kumbukirani kuti raspberries amakhala ndi fructose yomwe imawonjezera shuga.
Izi ndikofunikira kuziganizira mukamawerengera insulin. Mlingo wa tsiku ndi tsiku umakhala wocheperako - 100 g ya malonda.
Kalina
Amawonetsedwa kuti azigwiritsidwa ntchito m'magulu onse a shuga. Muyenera kudya zipatso zatsopano kapena zakumwa zakumwa zipatso ndi zakumwa zacipatso.Zipatso, komanso maluwa ndi khungwa la viburnum, ndizopatsa mphamvu.
Maluwa amaswedwa monga tiyi. Kulowetsa khungwa kumasonyezedwa poyambira matenda ashuga.
Kuti muwonjezere kugwiritsa ntchito michere yonse, zipatso za viburnum zimayamba kudulidwa mu Seputembara, maluwa mu Meyi, ndi khungwa mu Epulo. Zinc, yomwe ili ndi viburnum, ndi yofunika kwambiri pakulamulira matenda ashuga. Amapereka insulin yathunthu ndikulondola kulowa m'magazi. Chifukwa chake, odwala matenda ashuga ndibwino kudya viburnum yatsopano.
Zipatso zoletsedwa za odwala matenda ashuga
Pali zipatso, kumwa komwe kudwala matenda ashuga kumangokhala kudya kwa tsiku ndi tsiku monga yamatcheri kapena jamu. Kudya kwawo sikuyenera kupitirira 200-300 g patsiku, 50-60 magalamu nthawi imodzi.
Mitundu yonse ya mphesa imakhala ndi index yayikulu ya glycemic.
Zipatso zomwe siziyenera kuphatikizidwa ndi zakudya zimaphatikizapo mphesa. Kwa odwala matenda ashuga izi zotsekemera komanso zowutsa mudyo zimaphatikizidwa, chifukwa zimakhala ndi chakudya chamagulu ambiri. Mndandanda wa mphesa wa glycemic ulinso waukulu kwambiri - 48. Kugwiritsa ntchito mphesa kuyenera kukambirana ndi dokotala.
Ngakhale ndizoletsedwa kwambiri, mankhwala amakono amalola kudya ma mphesa ngakhale ndi shuga yachiwiri. Ngati dotolo angavomereze chithandizo chotere, ndiye kuti njira yolandilirayo sikudzatha milungu isanu ndi umodzi. Mwanjira imeneyi, milingo yake imakhala yaying'ono kwambiri ndipo pang'onopang'ono imatsikira mpaka mphesa 6 patsiku.
Makanema okhudzana nawo
Mabulosi akutchire a shuga a mtundu wachiwiri amabweretsa zabwino zambiri. Blackberry ya matenda a shuga imagwiritsidwa ntchito mwanjira zabwino komanso tiyi, kulowetsedwa. Mutha kuphunzira za zabwino zonse za mabulosi kuchokera muvidiyoyi:
Amadziwika kuti palibe zipatso zomwe zingatsitsidwe shuga. Komabe, ambiri aiwo amachedwetsa matendawa ndikuthandizira chithandizo chake. Ndikofunikira kuti muzitsatira mosamalitsa zakudya zomwe adokotala amaloledwa, komanso malamulo okonzekera ndi kugwiritsa ntchito zipatso.
