Mndandanda wazakuda ndi zoyera za Zakudya za Carbohydrate za anthu odwala matenda ashuga

Kwa thupi la munthu, chakudya chamagulu ndi zinthu zofunika kwambiri. Posachedwa, zakudya wamba zamunthu wamba zimakhala ndi zinthu zovulaza.

Tsoka ilo, m'zaka za XXI, madokotala amati shuga ndi matenda ofala kwambiri. Zakudya zamafuta kwambiri ndizowopsa kwa odwala matenda ashuga.

Ambiri aiwo amatsogolera kukuwonjezeka kwa shuga m'magazi. Pofuna kupewa zovuta, odwala ayenera kuwongolera kudya kwakumwa kwa odwala matenda ashuga.

Mitundu yama chakudya

Zakudya zopatsa mphamvu zimagawidwa m'mitundu iwiri: yosavuta (mosavuta kugaya) komanso zovuta.

Zosavuta (fructose ndi glucose) zimasinthidwa mwachangu kukhala insulin mthupi la munthu. Zovuta (fiber ndi wowuma) zimatenga nthawi yambiri kuti zisinthe.

Pofuna kuti musachulukitse shuga wamagazi, chakudya chamafuta ochepa (mndandanda wazinthu zomwe zimayambitsa matenda ashuga, zoletsedwa kuti azidya zimaperekedwa pansi) ziyenera kuchepetsedwa. Ngati mukuyang'anira thanzi lanu, ndiye kuti gwiritsani ntchito zakudya zamafuta ambiri.

Zakudya zilizonse sizingachite popanda gawo lalikulu la chakudya - mkate. Mkate umakhala ndi zinthu zosavuta komanso zovuta kudziwa. Chochita chopangidwa kuchokera ku mbewu zonse monga barele, oats, rye chimakhala ndi CHIKWANGWANI. Ndikwabwino kuzigwiritsa ntchito.

Kuphatikizidwa kwa zipatso ndi ndiwo zamasamba zambiri zimaphatikizapo chakudya chophweka (cham'mimba chophweka). Koma ngakhale kapangidwe kazakudya zachilengedwe pamakhala michere yambiri, chifukwa omwe ma microelements amatengeka pang'ono m'magazi. Sizimayambitsa kuchuluka kwa shuga.

Glycemic Product Index

Odwala omwe ali ndi matenda ashuga ayenera kudziwa mtundu wa glycemic wa chakudya. Ichi ndi mtengo wowonetsa kuchuluka kwa shuga m'magazi mutatha kudya zakudya zina. Thupi laumunthu limasinthidwa kuti lilandire zogulitsa ndi index yotsika. Zogulitsa zoterezi zimapangitsa thupi la munthu kugwira ntchito popanda zolephera, kupatsa thupi zinthu zofunika kuti azitsata komanso mphamvu.

Tsoka ilo, masiku ano kuchuluka kwa zinthu zomwe zili ndi chisonyezo chachikulu cha glycemic zikukula, chifukwa ndizotsika mtengo kuti zitheke ndipo zimakoma kwambiri.

Zakudya Zapamwamba za Glycemic:

• buledi ndi makeke opangidwa ndi ufa woyera;
• wowuma;
• mbatata
• mowa
• zinthu zokhala ndi shuga;
• zakumwa zokoma za kaboni;
• chimanga;
• wokondedwa;
• zipatso zokoma ndi masamba;
• zopangidwa nthawi yomweyo.

Pazakudya zoyenera za anthu odwala matenda ashuga, mutha kugwiritsa ntchito zomwe kampani ya "Herbalife", yomwe ingakuthandizeni kukhala wathanzi komanso wathanzi. Pa expanses of the World Wide Web pali chiwerengero chachikulu cha makanema a Herbalife onena kuwerengera mndandanda wamatenda a glycemic pazogwiritsidwa ntchito.

Magulu aopatsa mafuta

Asayansi amagawa masamba onse, zipatso ndi zipatso m'magulu atatu. Gawoli limatengera kuchuluka kwa shuga womwe umapezeka mu 100 gm ya mankhwala:

1. masamba osaphika ndi zipatso zomwe zosaposa 5 magalamu a chakudya pama 100 magalamu a zinthu. Amatha kudya, kupatsidwa kumverera kwa njala (dzungu, kabichi, zukini, nkhaka, tomato, radara, katsitsumzukwa, katsabola, sipinachi, sorelo, ndimu, anyezi wobiriwira);
2. masamba osaphika ndi zipatso, zipatso, zomwe zimakhala ndi 10 g yamafuta pa 100 g ya zinthu (mapichesi, mapeyala, quince, anyezi, nyemba, parsley, radish, mizu ya udzu winawake, zipatso za zipatso, swede, sitiroberi, rasipiberi, lingonberries, ofiira ndi wakuda currant). Akalimbikitsidwa kugwiritsa ntchito zosaposa 200 magalamu patsiku;
3. zipatso ndi ndiwo zamasamba, zipatso zosaphika, zomwe zimakhala ndi magalamu oposa 10 amafuta pama gramu 100 a zinthu (nthochi, mphesa, mbatata, nandolo zobiriwira, zinanazi, nkhuyu, maapulo okoma). Akatswiri azakudya zamalangizo amalangizidwa mosamala kuti azidya zinthu izi kwa anthu omwe ali ndi matenda ashuga, popeza micronutrients imakonzedwa mwachangu kwambiri.

Asayansi amalimbikitsa zipatso zatsopano, masamba ndi zipatso, chifukwa zimakhala ndi mavitamini ambiri kuposa zakudya zomwe zimathandizidwa ndi kutentha.

Mkaka - chinthu chosavomerezeka kuti chizigwiritsidwa ntchito nthawi zonse ndi anthu odwala matenda ashuga

Zakudya zomanga thupi ndi gawo la mkaka ndi mkaka. Anthu odwala matenda a shuga amatha kumwa kapu imodzi ya mkaka patsiku popanda kuvulaza thanzi lawo. Ngati mumamwa mkaka wambiri, ndiye kuti kuli kofunikira kuti muwerenge kuchuluka kwa zinthu zomwe zatsatiridwa.

Okonda tchizi ndi tchizi cha kanyumba sangadandaule ndi zinthu zovulaza zomwe zili m'zinthu izi, zimakhala ndi zochepa. Kuti mugwiritse ntchito zamphesa ndi ufa, ndizofunikira kuwerengetsa molondola Mlingo wovomerezeka. Kupatula: rye mkate.

Zakudya zoletsedwa zomwe zimapatsa mphamvu za shuga za mtundu wachiwiri:

1. shuga ndi shuga;
2. fructose;
3. confectionery yonse;
4. maswiti, marmalade;
5. Ma cookie
6. chokoleti, ayisikilimu, mkaka wokometsedwa;
7. kupanikizana, madzi;
8. kupanikizana;
9. zakumwa zoledzeretsa komanso zakumwa zoledzeretsa.

Zomera Zoletsedwa

Zakudya zachilengedwe zachilengedwe zimabweretsa zabwino zambiri. Koma, mwatsoka, pali masamba omwe akatswiri azakudya amawona kuti amawononga anthu omwe ali ndi matenda ashuga.

Ngati shuga wamwazi wakwezedwa, masamba ena atha kuyipitsa:

1. mbatata. Chifukwa lili ndi wowuma ambiri. Imachulukitsa magazi. Chovulaza mwa mtundu uliwonse;
2. kaloti. Muli wowuma. Chovulaza mwa mtundu uliwonse;
3. kachikumbu. Ndikoletsedwa kudya beets yophika, chifukwa shuga imakwera kwambiri momwe mungathere.

Zakudya Zokhala Ndi Zakudya Zopatsa thanzi za Type 2 shuga

Kafukufuku wa nthawi yayitali atapangidwa ndi akatswiri azakudya azindikira zakudya zomwe ndizothandiza kwa anthu omwe ali ndi matenda ashuga a 2.

Kabichi ndi yothandiza kwambiri chifukwa ndi chakudya chamafuta ochepa, chochepa kwambiri. Zothandiza pa thupi lonse la wodwala matenda ashuga. Nyemba zobiriwira m'matumba mumakhala tsiku ndi tsiku zomwe zimafunikira kwa wodwalayo.

Masamba obiriwira amapititsa patsogolo kagayidwe kachakudya mthupi la munthu. Kuti kudya zamasamba obiriwira kukhala kopindulitsa, kuyamwa kwake kuyenera kukhala koyenera.

Ma Walnuts ali ndi zinc ndi manganese, omwe amachepetsa shuga la magazi. Chogulitsacho chimayenera kudyedwa pang'ono m'mapaketi a 6-7 patsiku.

Nyama ili ndi zofunikira pofufuza. Nthawi zambiri, nyama yankhuku ndi nyama ya kalulu amalimbikitsidwa. Chakudyacho chimadyedwa makamaka m'mawonekedwe owiritsa kapena otentha.

Zakudya zam'madzi zimakhala ndi phindu kwa wodwala yemwe ali ndi matenda ashuga, kusintha njira za metabolic, amakhutitsa thupi ndi ayodini.

Ofufuza za matenda ena amakhulupirira kuti odwala ayenera kusiyiratu nyama ndi mazira. Koma izi sizili choncho, popeza zinthu izi zimathandiza kuchepetsa magazi m'thupi ndipo zimakhala ndi zinthu zina zothandiza.

Njira yabwino yodyetsera zopezeka ndi zakudya za odwala omwe ali ndi matenda a shuga 2:

1. ndi shuga wowonjezereka, masamba omwe adalilidwa akhoza kudyedwa mwanjira iliyonse, ndibwino kudya mwatsopano ndikuwotcha kapena kuwiritsa;
2. pangani menyu kuti chakudya chopatsa thanzi chisinthane wina ndi mnzake;
3. kuti mukhale ndi zakudya zoyenera, funsirani kwa akatswiri azakudya, popeza amadziwa bwino matenda anu kuposa inu.
   

Zabwino mndandanda

Lolemba

• kadzutsa - phala la buckwheat, tchizi, mkate wa rye;
• chakudya cham'mawa chachiwiri - kefir 200 magalamu;
• nkhomaliro - borsch wobiriwira, saladi wa masamba (nkhaka, phwetekere), cutlet ya nsomba yofinya, buledi wa bulauni;
• tiyi wamadzulo - tiyi ya rosehip, apulo;
• chakudya chamadzulo - kabichi yophika, nsomba yophika, tiyi wakuda;
• buku la maloto (Maola 2 asanagone) - skim mkaka 200 magalamu.

Lachiwiri

• kadzutsa - phala la barele, ngale, masamba saladi, khofi, buledi wa bulauni;
• chakudya cham'mawa chachiwiri - kapu yamadzi atsopano;
• nkhomaliro - msuzi ndi zukini ndi bowa, saladi wa masamba, mkaka wa nkhuku yophika, mkate wa rye;
• tiyi wamadzulo - apulo;
• chakudya chamadzulo - omelet, chiwindi chophika, tiyi wobiriwira wopanda shuga;
• buku la maloto - mkaka 1% 200 magalamu.

Lachitatu

• kadzutsa - kabichi yokulungira ndi nkhuku yokazinga ndi mpunga, buledi wa bulauni;
• chakudya cham'mawa chachiwiri - kapu ya mandimu atsopano a lalanje;
• nkhomaliro - msuzi wa pea, saladi ndi masamba ndi nsomba zam'madzi, pasitala kuchokera ku durum ufa, tiyi wobiriwira wopanda shuga, mkate wa rye;
• tiyi wamadzulo - apulo, compote;
• chakudya chamadzulo - tchizi chamafuta ochepa, zipatso zatsopano, tiyi wopanda shuga;
• buku la maloto - kefir 1% 200 magalamu.

Lachinayi

• kadzutsa - phala la barele, ngale, tchizi;
• chakudya cham'mawa chachiwiri - kapu ya kefir;
• nkhomaliro - borsch wobiriwira, saladi wa phwetekere, makeke am'madzi, mkate wa rye;
• tiyi wamadzulo - apulo, decoction wa rose m'chiuno;
• chakudya chamadzulo - stew kabichi, nsomba yophika, tiyi wopanda shuga;
• buku la maloto - mkaka 1% 200 magalamu.

Lachisanu

• kadzutsa - omelet yotentha, lalanje, madzi a apulosi;
• chakudya cham'mawa chachiwiri - rye mkate, tchizi, tiyi wakuda wopanda shuga;
• nkhomaliro - msuzi wa buckwheat, kabichi ndi saladi wa nkhaka, bere yophika, mkate wa rye, khofi;
• tiyi wamadzulo - apulo, zipatso zouma;
• chakudya chamadzulo - Yophika zukini ndi tchizi, tiyi wobiriwira;
• buku la maloto - kefir 1% 200 magalamu.

Loweruka

• kadzutsa - nsomba zakuba, phala la mpunga, khofi;
• chakudya cham'mawa chachiwiri - kanyumba tchizi ndi zipatso;
• nkhomaliro - msuzi wa kabichi, saladi wa beetroot, tiyi wa zitsamba, mkate wa rye;
• tiyi wamadzulo - zipatso zouma;
• chakudya chamadzulo - Firiji ya kalulu yophika, masamba, mandimu a lalanje, mkate wopanda bulauni;
• buku la maloto - mkaka 1% 200 magalamu.
  

Lamlungu

• kadzutsa - mazira owiritsa, oatmeal, apulo compote;
• chakudya cham'mawa chachiwiri - apulo, tiyi wopanda shuga;
• nkhomaliro - mapira msuzi, phala la buckwheat, coleslaw, mkate wa rye;
• tiyi wamadzulo - kapu yamkaka yopanda mafuta yopaka wopanda mkaka;
• chakudya chamadzulo - saladi zam'nyanja, mbatata zophika;
• buku la maloto - mkaka 1% 200 magalamu.

Izi azitha kuzisintha malinga ndi zomwe amakonda kwa wodwalayo.

Kanema wothandiza

Zoyambira zamatumbo otsika kwambiri kwa odwala matenda ashuga:

Matenda a shuga ndi matenda oopsa kwambiri omwe amatha kubweretsa mavuto ambiri. Pofuna kupewa zovuta za matendawa, ndikofunikira kuthana ndi kudya. Yesani kudya zakudya zamafuta ochepa, ndikuzisintha ndi zovuta. Kutsatira zakudya zoyenera kumapewetsa zovuta, kukonzanso kugwira ntchito kwa chiwalo chonse. Ngati mutsatira malamulo osavuta a moyo wathanzi, mutha kuthana ndi matendawa.