Malinga ndi ziwerengero zamakono, anthu opitilira mamiliyoni atatu ku Russian Federation ali ndi matenda a shuga pamagawo osiyanasiyana. Kwa anthu oterowo, kuwonjezera pa kumwa mankhwala ofunikira, ndikofunikira kuti apange zakudya zawo.
Nthawi zambiri, iyi sinjira yosavuta koma imakhala ndi mawerengero ambiri. Chifukwa chake, zikuwonetsedwa pano kuti ndi magawo angati a buledi omwe mungagwiritse ntchito patsiku la mtundu 2 komanso matenda a shuga. Menyu yoyenera ipangidwe.
Lingaliro lokhala ndi magawo a mkate
Poyamba, "magawo a mkate" (omwe nthawi zina amafupikitsidwa ku "XE") amatchedwa magawo omwe amapezeka nthawi zonse, omwe adapangidwa ndi akatswiri azakudya ku Germany. Magawo a mkate amagwiritsidwa ntchito kuyerekezera zakudya zomwe zili ndi zakudya.
Mwachitsanzo, mkate umodzi umakhala wofanana ndi khumi (pokhapokha ngati michere yazakudya sizikumbukiridwa) ndi khumi ndi zitatu (poganizira zinthu zonse za ballast) magalamu a chakudya, omwe ndi ofanana ndi 20-25 magalamu a mkate wamba.
Chifukwa chiyani mukudziwa kuchuluka kwamagulu ochulukitsa omwe mumatha kudya tsiku lililonse ndi matenda ashuga? Ntchito yayikulu yamagulu a mikate ndikupereka chiwongolero cha glycemic mu shuga. Chowonadi ndi chakuti kuchuluka kwa magawo a chakudya mthupi la odwala matenda ashuga kumatheka bwino m'thupi.
Kuchuluka kwa XE mu chakudya
Kuchuluka kwa XE kungakhale kosiyana. Zonse zimatengera chakudya chomwe mumadya.
Kuti zitheke, zotsatirazi ndi mndandanda wazakudya zosiyanasiyana zomwe zili ndi XE mwa iwo.
| Dzina la mankhwala | Product Vol (mu XE imodzi) |
| Mkaka wa Cow kuphatikiza mkaka wophika | 200 mamililita |
| Wamba kefir | Mililita 250 |
| Yogurt ya zipatso | 75-100 g |
| Yogati yopanda mafuta | Mililita 250 |
| Kirimu | 200 mamililita |
| Kirimu ayisikilimu | 50 magalamu |
| Yofesedwa mkaka | 130 magalamu |
| Tchizi tchizi | 100 magalamu |
| Mashuke a shuga | 75 magalamu |
| Bar | 35 gamu |
| Mkate wakuda | 25 magalamu |
| Rye mkate | 25 magalamu |
| Kuyanika | 20 magalamu |
| Zikondamoyo | 30 magalamu |
| Mbewu zosiyanasiyana | 50 magalamu |
| Pasitala | 15 magalamu |
| Nyemba zophika | 50 magalamu |
| Mbatata zophika | 75 magalamu |
| Mbatata zophika | 65 magalamu |
| Mbatata zosenda | 75 magalamu |
| Poto yokazinga | 35 gamu |
| Nyemba zophika | 50 magalamu |
| Orange (ndi peel) | 130 magalamu |
| Apricots | 120 magalamu |
| Mavwende | 270 magalamu |
| Nthochi | 70 magalamu |
| Cherry | 90 magalamu |
| Ngale | 100 magalamu |
| Strawberry | 150 magalamu |
| Kiwi | 110 magalamu |
| Strawberry | 160 magalamu |
| Rabulosi | 150 magalamu |
| Ma tangerine | 150 magalamu |
| Peach | 120 magalamu |
| Plum | 90 magalamu |
| Currant | 140 magalamu |
| Persimmon | 70 magalamu |
| Blueberries | 140 magalamu |
| Apple | 100 magalamu |
| Zipatso za zipatso | Mililita 100 |
| Shuga wokonzedwa | 12 magalamu |
| Matoko a chokoleti | 20 magalamu |
| Wokondedwa | 120 magalamu |
| Makeke ndi makeke | 3-8 XE |
| Pizza | 50 magalamu |
| Zipatso compote | 120 magalamu |
| Zipatso zonona | 120 magalamu |
| Mkate Kvass | 120 magalamu |
Mpaka pano, malonda aliwonse ali ndi zomwe XE imawerengera kale. Mndandanda womwe uli pamwambapa umangowonetsa zakudya zofunikira zokha.
Momwe mungawerengere kuchuluka kwa XE?
Kumvetsetsa zomwe zimapanga mkate umodzi ndikosavuta.
Ngati mutenga mkate wambiri wa rye, ndikuigawa m'magawo 10 millimeter, ndiye kuti mkate umodzi uzikhala wofanana ndi theka la chidutswa chimodzi chomwe mwalandira.
Monga tafotokozera, XE imodzi imatha kukhala ndi magawo 10 (opanda michere yokha), kapena 13 (yokhala ndi fiber fiber) yamafuta. Pogwira XE imodzi, thupi la munthu limadya magawo 1,4 a insulin. Kuphatikiza pa izi, XE yokha imangokulitsa glycemia ndi 2.77 mmol / L.
Gawo lofunika kwambiri ndikugawa kwa XE patsikulo, kapena, chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo. Kuchuluka kwa chakudya patsiku kwa mtundu wachiwiri wa matenda a shuga kumayesedwa kuti ndi koyenera komanso momwe mungapangire bwino mndandanda wokambirana.
Zakudya ndi zakudya machitidwe a odwala matenda ashuga
Pali magulu osiyana azinthu zomwe sizimangovulaza thupi ndi matenda ashuga, komanso zimathandizira kuti insulini ikhale yoyenera.
Chimodzi mwazinthu zothandiza za odwala matenda ashuga ndi zinthu zamkaka. Zabwino koposa zonse - zokhala ndi mafuta ochepa, kotero mkaka wonse suyenera kuperekedwa kuchakudya.
Zinthu zamkaka
Ndipo gulu lachiwiri limaphatikizapo zinthu zamphesa. Popeza ali ndi chakudya chamagulu ambiri, ndikofunikira kuwerengera XE yawo. Masamba osiyanasiyana, mtedza ndi nyemba zimathandizanso.
Amachepetsa chiopsezo cha zovuta za shuga. Ponena zamasamba, ndibwino kugwiritsa ntchito omwe mumapezeka wowonda pang'ono komanso wotsika kwambiri wa glycemic.
Kwa mchere, mutha kuyesa zipatso zatsopano (ndipo koposa zonse - yamatcheri, gooseberries, currants zakuda kapena sitiroberi).
Ndi matenda ashuga, zakudya nthawi zonse zimaphatikizapo zipatso zatsopano, kupatula zina mwa izo: mavwende, mavwende, nthochi, mango, mphesa ndi maini (chifukwa cha shuga wambiri).
Ponena za zakumwa, ndikofunikira kupereka zokonda za tiyi wopanda mafuta, madzi opanda mkaka, mkaka ndi misuzi yazipatso. Masamba azamasamba nawonso amaloledwa, ngati simukuyiwala za index yawo ya glycemic. Kugwiritsa ntchito chidziwitso chonsechi, ndikofunikira kupanga mndandanda wazogulitsa, womwe watchulidwa pamwambapa.
Kuti mupange mndandanda wazakudya za shuga, muyenera kutsatira malamulo ena:
- Zomwe zili mu XE mgawo umodzi siziyenera kupitirira magawo asanu ndi awiri. Zili ndi chizindikiro ichi kuti kuchuluka kwa insulini kudzakhala koyenera kwambiri;
- XE imodzi imakulitsa kuchuluka kwa shuga ndende ndi 2,5 mmol / l (avareji);
- gawo la insulin kutsitsa shuga ndi 2.2 mmol / L.
Tsopano, pa zosankha zamasiku:
- kadzutsa Sayenera kukhala yoposa 6 XE. Izi zitha kukhala, mwachitsanzo, sangweji yokhala ndi nyama komanso osati tchizi wonenepa kwambiri (1 XE), oatmeal wokhazikika (supuni khumi = 5 XE), kuphatikiza khofi kapena tiyi (wopanda shuga);
- nkhomaliro. Komanso sikuyenera kudutsa chizindikiro mu 6 XE. Msuzi wa kabichi wa kabichi ndi woyenera (apa XE siiganizira, kabichi siziwonjezera kuchuluka kwa shuga) ndi supuni imodzi ya kirimu wowawasa; magawo awiri a mkate wakuda (uwu ndi 2 XE), nyama kapena nsomba (XE sawerengedwa), mbatata zosenda (supuni zinayi = 2 XE), msuzi watsopano ndi wachilengedwe;
- kumapeto kwa chakudya chamadzulo. Osaposa 5 XE. Mutha kuphika omelet (ya mazira atatu ndi tomato awiri, XE sawerengera), idyani magawo awiri a mkate (uwu ndi 2 XE), supuni 1 ya yogurt (kachiwiri, 2 XE) ndi zipatso za kiwi (1 XE)
Mukawerengera mwachidule chilichonse, ndiye kuti magawo 17 a mkate amatulutsidwa patsiku. Tisaiwale kuti kuchuluka kwa tsiku ndi tsiku kwa XE sikuyenera kupitilira 18-18 magawo. Magawo otsala a XE (kuchokera pamenyu pamwambapa) atha kugawidwa muzakudya zosiyanasiyana. Mwachitsanzo, nthochi imodzi mukamadya kadzutsa, apulo wina atadya nkhomaliro, ndi wina asanagone.
Kodi sizingaphatikizidwe ndi chiyani m'zakudya?
Palibe chifukwa choti tidzaiwale kuti pali zinthu zina zomwe kugwiritsa ntchito shuga ndizoletsedwa (kapena zochepa ngati momwe zingathere).
Zakudya zoletsedwa ndizophatikiza:- onse mafuta ndi masamba;
- kirimu mkaka, kirimu wowawasa;
- nsomba yamafuta kapena nyama, mafuta anyama ndi nyama zosuta;
- tchizi okhala ndi mafuta opitilira 30%;
- kanyumba tchizi wokhala ndi mafuta oposa 5%;
- khungu la mbalame;
- masoseji osiyanasiyana;
- zakudya zamzitini;
- mtedza kapena mbewu;
- maswidi amitundu yonse, kaya ndi kupanikizana, chokoleti, makeke, makeke osiyanasiyana, ayisikilimu ndi zina zotero. Pakati pawo pali zakumwa zotsekemera;
- ndi mowa.
Makanema okhudzana nawo
Ndi ma XE angati patsiku la matenda a shuga a 2 komanso momwe mungawerengere:
Mwachidule, titha kunena kuti chakudya chokhala ndi matenda ashuga sichingatchulidwe kuti choletsa, monga zingaoneke koyamba. Zakudya izi zimatha kupangidwa komanso kuti zizigwiritsidwa ntchito pothandiza thupi, komanso ndizokoma komanso zosiyana siyana!
