Zinthu zomwe zimachepetsa shuga m'magazi, kapena zakudya zabwino kwambiri za anthu odwala matenda ashuga

Masiku ano, matenda ashuga asintha kwambiri. Padziko lonse lapansi, anthu mamiliyoni ambiri ali ndi matenda.

M'dziko lathu, odwala matenda ashuga oposa 9.5 miliyoni. M'malo mwake, chiwerengerochi ndi chokulirapo, popeza anthu ambiri sanawonetsedwe ndipo sakudziwa za matendawa.

Munthu aliyense yemwe ali ndi matenda ashuga amafuna kudziwa zakudya zomwe zimachepetsa shuga ya magazi awo kwa matenda ashuga. Mndandanda ndiwowonjezera. Zakudya zosankhidwa bwino zimathandizira kuchepetsa shuga ndikuchepetsa nkhawa pama cell a pancreatic omwe amapanga insulin. Kodi zakudya za shuga za shugazi zomwe zimachepetsa ndi chiyani?

Kodi chakudya chimakhudza bwanji shuga?

Kunena zowona, ndikulondola kuyankhula za zinthu zomwe sizikuchulukitsa kuchuluka kwa shuga, popeza palibe zomwe zingachepetse.

Kusankha kungakhale zitsamba zokha, kutenga zomwe wodwalayo angachepetse kuthana ndi mankhwala omwe amachepetsa shuga omwe adokotala amawauza.

Koma tikambirana za zinthu zomwe mumaphika zakudya zingapo, ndipo zitsamba zamankhwala, sizingagwire ntchito kwa iwo. Kuphatikiza apo, ndikofunikira kukambirana za zakudya zomwe zimachepetsa shuga ya magazi a mtundu 2 shuga.

Popeza funso loti zakudya zomwe zimachepetsa shuga m'magazi a shuga 1 ndizosafunikira kwenikweni. Ndi mtundu woyamba, mutha kudya pafupifupi chilichonse ngati bolus imawerengeredwa molondola (kuchuluka kwa insulini pazakudya zilizonse). Mtundu wachiwiri wa matenda ashuga, kudya ndiye mfundo yayikulu yodziwitsa matendawa.

Zakudya Zotsika za Glycemic Index

Ndiye, ndizakudya ziti zomwe zimachepetsa shuga ya magazi a 2 shuga? Gome lokhala ndi glycemic indices itithandiza ndi izi. Zimapereka lingaliro la kuchuluka kwa shuga komwe kumapangidwa nthawi yakuswa katundu. Ndikofunikira kuti odwala matenda ashuga azisamalira chizindikiro ichi nthawi zonse.

Zinthu zochepetsera shuga m'magazi a 2 matenda ashuga ndi mtundu wawo wa glycemic:

Zakudya zabwino kwambiri zotsitsa shuga m'magazi a shuga a 2

Zakudya zam'nyanja ndizabwino kwambiri kuposa matenda ashuga, popeza amachepera mafuta komanso chakudya. Mndandanda wawo wa glycemic ndi wocheperako - ochepera 15 mayunitsi.

Chifukwa chake, kwa nsapato, nkhanu ndi shrimp, mlozo ndi magawo 5, ndipo kwa tofu (nyemba curd) - 15.

Ngati zakudya za anthu odwala matenda ashuga zimakonzedwa kuti zinthu zomwe zimatsitsa shuga wamagazi zimachokera theka kapena kuposerapo - izi zingathandize kutalikitsa moyo. Idyani zakudya zam'madzi zambiri, zitsamba, masamba. Chinthu chachikulu ndikuti musaiwale kuyang'ana pa glycemic (chakudya)!

Zokhudza zabwino za zipatso ndi ndiwo zamasamba

Aliyense amadziwa za zamasamba. Ndipo mafuta otsika kwambiri m'masamba ndi obiriwira. Magnesium opezeka mu broccoli ndi sipinachi amapereka shuga abwinobwino m'magazi.

Ubwino wamasamba uli mu kuchuluka kwa mavitamini ndi ulusi wazomera. Nayi mankhwala othandizira odwala matenda a shuga:

• Yerusalemu artichoke. Chida chofunikira kwambiri cha matenda ashuga, chifukwa cha inulin mu kapangidwe kake. Kugawika mu thupi la munthu, inulin amapanga fructose;
• udzu winawake;
• nyemba;
• anyezi;
• nkhaka
• ndi adyo. Muli thiamine, yofunikira kwa matenda ashuga;
• Tomato Kuchepetsa shuga m'magazi nthawi zina;
• biringanya ndi masamba ena.

Chosangalatsa ndichakuti, kudya adyo yaiwisi kumapangitsa kuti ma cell a insocrine apangidwe. Mlozera wotsika wa glycemic umadziwikanso ndi zipatso, ngakhale ambiri amawopa kudya - zipatso ndizokoma. Koma sichoncho. Muyenera kudziwa zipatso zomwe mungadye ndi shuga.

Zipatso zotsika mtengo kwambiri komanso zotchuka ndiz:

• mapeyala. Mu chipatso ichi, mulingo wambiri waziphuphu ndi kufufuza zinthu zomwe zimachepetsa shuga;
• mandimu ndi maapulo;
• Cherry Antioxidant wabwino kwambiri wokhala ndi mawonekedwe ambiri amtundu;
• malalanje ndi mphesa.

Zonunkhira zopatsa thanzi

Nyengo zimathandizanso kulimbana ndi shuga, chifukwa zonunkhira zonse za zophikira ndi zitsamba zimakhala ndi chakudya chambiri. Mafuta a azitona kapena opukutidwa ndiwothandiza pakuvala masaladi a masamba. Mafuta a Flaxseed amakhalanso othandiza kwambiri chifukwa cha mafuta ochepa omwe amaphatikiza, kuphatikiza apo, ndiwothandiza kwambiri kutsutsana ndi zotupa.

Zonunkhira zabwino kwambiri zokhazikitsa shuga wamagazi ndiz:

• ginger (muzu);
• adyo (yaiwisi) ndi anyezi;
• turmeric. Zothandiza pa kagayidwe kachakudya mthupi.

Cinnamon ndiyothandiza kwambiri komanso imapezeka. Mutha kungomwa pothira supuni imodzi ya ufa m'madzi. Ndi kagwiritsidwe kake kawirikawiri, kuchuluka kwa shuga pamwezi kumatha kutsika ndi 20%.

Chofunika Fiber ya odwala matenda ashuga

Mukamadya ulusi wambiri, mumachepetsa shuga wamagazi anu mukatha kudya. CHIKWANGWANI ndibwino kuti mutengepo mawonekedwe osalala, koma osadya kwambiri. Popeza kukhathamiritsa kwambiri mu thupi kumayambitsa kuphuka ndi kutengeka.

CHIKWANGWANI ndi gawo la pafupifupi masamba onse: kabichi, avocado, tsabola, zukini ndi ena. Koma ilibe kuchepetsa shuga. Chifukwa cha izo, kuyamwa kwa glucose kuchokera m'matumbo ndi kulowa kwake m'magazi kumachepera.

Koma nthawi yomweyo, ulusi sutha kukhala chinthu chofunikira kwambiri pakudya. Chifukwa chake, ngati fiber isasungunuka, imakhala ndi phindu pamapazi a matumbo akulu. Ndipo ngati sichingalephereke, imachotsa zonse zovulaza komanso zosafunikira. Tisaiwale kuti fiber imapezeka mu zipatso, ndi mbewu, ndi nyemba. Ndipo zinthu izi zimakhala ndi mafuta ambiri. Chifukwa chake, musaiwale za index ya glycemic.

Chiberekero Chonse

Ndi matenda a shuga, oatmeal ndi othandiza kwambiri. Pali shuga wochepa mu oatmeal ndipo amachepetsa chiopsezo cha matenda ashuga. Zabwinonso, onjezani za peyala kapena nthanga zatsopano ku Herculean. Mbewu zina zili ndi phindu lofanananso.

Zopangira nyemba ndi mtedza ndizomwe zimapatsa fiber

Zakudya zopangidwa ndi mphodza kapena mphira ndizothandiza kwambiri kwa matenda ashuga. Simuyenera kuwadyanso kamodzi patsiku.

Nyemba ndi nyemba zamtunduwu zimapatsa thupi lanu michere ndi mapuloteni ena, pomwe osapitilira muyeso wovomerezeka wamafuta.

Mafuta onse, kupatula, ali ndi chakudya, koma kuchuluka kwawo ndikosiyana. Mitundu ina ya mtedza imakhala ndi mafuta ochulukirapo, pomwe ena amakhala ndi ochepa. Mtedza umakhala wolemera kwambiri muzofufuza zosiyanasiyana, komanso mapuloteni ndi fiber. Chifukwa chake, zimatha kudyedwa.

Muyenera kuwonetsa kuchuluka kwa chakudya chilichonse pazinthu zilizonse, kutanthauza gome momwe mawonekedwe a michere awonetsedwa. Gome liyenera kukhala pafupi pafupi, monga muyeso wa khitchini. Chowonadi ndi chakuti muyenera kudya mtedza mosamala, osapitirira 50 magalamu patsiku chifukwa cha zakudya zawo zopatsa mphamvu zambiri.

Mtedza - nyumba yosungiramo masamba

Ndipo mtedza wabwino kwambiri ndi:

• walnuts ndi amondi;
• mtedza wa cashew ndi mtedza.

Tiyi, khofi ndi zakumwa zina

Mutha kumwa khofi ndi tiyi, ngakhale Coke, ngati alibe shuga. Kupangitsa chakumwa kukhala chokoma, kuwonjezera shuga mmalo (amagulitsidwa mu mawonekedwe a piritsi).

Simuyenera kumwa tiyi wa masamba obiriwira - okhala ndi shuga. Soda yomwe imatchedwa "zakudya" nthawi zambiri imakhala ndi zowonjezera kuchokera ku misuzi ya zipatso, ndipo izi zimapangitsa chakudya.

Chifukwa chake, werengani mosamala mawonekedwe omwe alembedwapo. Anthu odwala matenda ashuga sayenera kudya sopo wokhazikika. Ndikwabwino kupeza maphikidwe a odwala matenda ashuga omwe amachepetsa shuga la magazi ndikudzipaka supu yaying'ono, monga msuzi wa nyama wokhala ndi zonunkhira.

Makanema okhudzana nawo

Momwe mungagwiritsire ntchito zinthu kuti muchepetse shuga:

Chifukwa chake, zipatso ndi ndiwo zamasamba, komanso masamba, ndiye zakudya zabwino kwambiri za shuga. Ayenera kutengedwa ndi anthu athanzi ngati kupewa matenda. Kwa odwala omwe ali ndi matenda a shuga a 2, ndikofunikira kuti asadye kwambiri, chifukwa sizitha kuwunika kuchuluka kwa shuga m'magazi. Onani mndandanda wazakudya zopatsa thanzi pagome la glycemic. Zonthu zonse zomwe zimakhala ndi index yomwe ili pansi pazigawo 30 za shuga zimaloledwa. Mukamasankha zakudya, ndikofunikira kufunsa dokotala. Kupanga zakudya ndizofunikira kwambiri kwa odwala omwe ali ndi matenda amtundu 1, chifukwa amapangira jakisoni wa insulin tsiku lililonse. Ndi matenda a shuga, mumatha kudya chokoma komanso chosiyanasiyana. Pogwiritsa ntchito zinthu zololedwa pakuphika, mutha kupanga "zaluso" zotsogola zomwe sizotsika muzakudya zamaresitanti.