Pafupifupi 90% ya anthu odwala matenda ashuga amavutika ndendende ndi mtundu wachiwiri wa matenda. Thupi silingathe kugwiritsa ntchito bwino insulin yobisika chifukwa cha kapamba, ndiye kuti shuga ya magazi imakwera.
Matenda a shuga a Type 2 nthawi zambiri "amasankha" anthu onenepa kwambiri kapena onenepa kwambiri, ndichifukwa chake polimbana ndi matendawa poyamba amaika metabolism ndikuchotsa mapaundi owopsa owonjezera.
Koyambira? Choyamba, ndikofunikira kuzindikira kuti zinthu zomwe zimatsitsa shuga m'magazi a 2 shuga ndi zinthu zomwe sizimawonjezera. Ndikosatheka kuchepetsa kuchuluka kwa shuga ndi tsamba la letesi, koma ngakhale mutadya mulu wonse wa mbewuyi, wodwala matendawa azitsimikiza kuti shuga akhalebe wabwinobwino. Ichi ndichifukwa chake zinthu ngati izi zakhala ndi mbiri yochepetsera shuga.
Mlozera wa Glycemic
Mlozera wa glycemic wa munthu wodwala matenda ashuga uli ngati tebulo lochulukitsa kwa wophunzira. Palibe njira popanda iye. Ichi ndi chisonyezo chomwe chimakupatsani mwayi wowerengera momwe kugwiritsira ntchito kwazinthu zina kungakhudzire shuga.
Pali chisankho nthawi zonse
Mndandanda wa glycemic wa chilichonse chopezeka mu shuga Munjira iyi ndi matenda amishuga amtundu wachiwiri amatha munthu kutsitsa shuga ndikuwonjezera nthawi yayitali ndikuwongolera moyo wake.
Zomwe mungaphatikizire mu zakudya
Chifukwa chake, kuzinthu zomwe zimathandizira kuchotsa shuga owonjezera m'magazi, komanso kuphatikiza kunenepa kwambiri, zikuphatikizani izi.
Zakudya zam'nyanja
Madokotala amawaika pamalo oyamba m'ndandanda wazinthu zomwe zimatsitsa shuga m'magazi. Mndandanda wawo wa glycemic umaphwanya rekodi - magawo asanu okha. Mwazi suwonjezereka, ngakhale wodwalayo azilola kuphatikiza kawiri kokha kwa shrimp kapena mamina. Zonsezi ndizokhudza zochepa za chakudya chamthupi mwa iwo ndi ma protein - mapuloteni ambiri. Zakudya zam'nyanja ndiz chakudya chabwino kwambiri kwa iwo omwe amayang'anira glucose koma akufuna chakudya kukhala chopatsa thanzi komanso chokoma.
Bowa
Muli mafuta ochepa, mapuloteni ndi zakudya zamafuta, koma ali ndi michere yambiri, mavitamini ndi michere. Chovuta chokhacho cha bowa ndichakudya chawo chovuta kwambiri ndi thupi, makamaka ngati munthu ali ndi matenda a chiwindi. Chifukwa chake, ndikofunikira kuyang'anira muyeso: kwa odwala matenda a shuga, gawo lovomerezeka ndi magalamu 100 pa sabata.
Bowa wapa uchi, chanterelles ndi champignons amadziwika kuti ndi othandiza kwambiri. Mutha kuwaphika mwanjira iliyonse, kupatula kukokolola.
Masamba obiriwira
Green ndi othandizira odwala matenda ashuga omwe angathandize kuchepetsa shuga m'magazi. Zamasamba onse obiriwira amakhala ndi shuga wambiri. Odwala a shuga atha kuphatikiza menyu pazakudya zawo:
Kodi ndingadye chiyani ndi matenda ashuga a 2?- sipinachi
- nkhaka
- udzu winawake
- zipatso zilizonse (anyezi yekha zosaphika),
- masamba saladi,
- biringanya
- zukini
- katsitsumzukwa
- nyemba zobiriwira
- nandolo zosaphika,
- belu tsabola
- kabichi: yoyera, kolifulawa, broccoli, nyanja,
- azitona
- radishi
- Tomato
Masamba atsopano amayenera kudyedwa tsiku ndi tsiku.
Madokotala amalangizanso kupereka chidwi makamaka ku Yerusalemu artichoke, omwe amakhala ndi mavitamini, michere, michere yofunika ndi kuchuluka kwa fiber. Chomerachi chikhoza kukhala yankho ku funso loti zakudya zomwe zimachepetsa shuga m'magazi, chifukwa Yerusalemu artichoke imakhala ndi inulin - analogue yachilengedwe ya insulin.
Zipatso
Mndandanda wa glycemic wa zipatso zosiyanasiyana umachokera ku 25 mpaka 40 mayunitsi, ndiye kuti si onse omwe ali othandiza kwa odwala omwe ali ndi matenda ashuga. Mwa zina zomwe zingathe kukhala:
- Zipatso za malalanje
- mapeyala
- maapulo (ayenera kudyedwa ndi peel),
- mapeyala
- mikanda
- nectarines
- mapichesi
- plums (zatsopano).
Zipatso za Citrus - Panacea weniweni wa Matenda A shuga
Mwa zipatso, cranberries ndiye njira yabwino kwambiri, popeza ndi mavitamini ambiri ndipo mulibe chakudya m'matimu. Kuphatikiza apo, ma cranberries amasungidwa bwino mufiriji, choncho ndibwino kuti musunge mabulosi ambiri momwe mungathere.
Nsomba
Koma mitundu yochepa yamafuta. Idyani nsomba osachepera 2 pa sabata. Ndikwabwino kuphika kuphika mu uvuni kapena kuwotcha, chifukwa mumakanika sikungakuthandizeni.
CHIKWANGWANI
Ichi ndichophatikiza champhamvu chopewera shuga. Zakudya zokhala ndi fiber yambiri zimachepetsa kuyamwa kwa shuga motero, zimachepetsa zomwe zili m'magazi. Fibre ndi wolemera mu:
- soya
- mphodza
- Akalapi achi Turkey
- nyemba
- oats (oatmeal ali ndi mafuta ambiri osungunuka, chinthu chachikulu sikukuwonjezera shuga),
- mtedza
- mpendadzuwa
- chinangwa.
Mbewu za mpendadzuwa zimatha kudyedwa mpaka magalamu 150 nthawi imodzi, koma nthanga za maungu zimayesedwa bwino chifukwa zimapatsa 13,5% chakudya.
Zonunkhira ndi zokometsera
Ndi njira zabwino zopewera matenda ashuga komanso zimathandizira kuchuluka kwa shuga m'magazi. Atsogoleri pazotsatira zopindulitsa thupi amaphatikizapo:
- sinamoni
- adyo
- mpiru
- ginger
- amadyera aliwonse
- kuluma.
Zophatikiza zabwino kwambiri za pancreatic
Zakudya zonsezi zimapatsa mphamvu kapamba komanso kutulutsa insulini.
Nyama
Nyama yazakudya siziwonjezera shuga komanso imakhala ndi mapuloteni ambiri ofunikira. Mwachilengedwe, muyenera kusankha mitundu yamafuta ochepa okha:
- nkhuku (bere),
- nkhuku
- kalulu
- ng'ombe
- ng'ombe.
Soya
Zakudya zama carb zotsika zimalola zakudya za soya kuwonjezera zakudya, koma kuchuluka kwake kuyenera kukhala kochepa.
Tofu tchizi imatha kukhala chakudya chamagulu am'madzi ndi nyama. Ili ndi index yomweyo ya glycemic monga bowa, koma ili ndi mapuloteni osakanikirana mosavuta, calcium ndi mavitamini a magulu B ndi E. Mkaka wa Soy utha kuwonjezeredwa zakumwa (ngati umawonjezera ku zakumwa zotentha kwambiri, umatha kupindika).
Zinthu zamkaka
Chifukwa cha zomwe zili ndi lactose (shuga mkaka) mkaka, zimakweza msanga magazi. Mitundu ya mkaka yopaka kapena yamafuta amathanso kupewedwa - ali ndi lactose okwera kwambiri.
Kofi iyenera kusamala ndi shuga, osati zonona zachilengedwe
Zonona zachilengedwe ndi mkaka zimathandizira. Kirimu amatha kuyatsa khofi kapena tiyi, ndipo amakhala othandiza kwambiri kuposa mkaka wokhazikika. Tchizi (kupatula Feta), batala, yogati yopangidwa kuchokera ku mkaka wonse komanso popanda shuga, tchizi tchizi (mu kuchuluka kwa supuni 1-2 za chakudya, ndibwino kuti pakhale saladi) ndizoyenera kudya kwapakatikati kakang'ono.
Zovala Zaladi Zothandiza
M'malo mwa masoseji apamwamba ndi mayonesi, ndibwino kugwiritsa ntchito mafuta a canola, maolivi kapena mafuta a fulakesi.
Mafuta a Flaxseed ndi chinthu chapadera, chamtengo wapatali chomwe chimathandizira kuchepa kwa shuga m'magazi. Kuphatikiza apo, ndi malo osungira ambiri zinthu (phosphorous, thiamine, magnesium, mkuwa, manganese) ndi ma omega-3 acids. Mbewu za fulakesi zimathandizanso kuchepetsa shuga.
Chovala chachilengedwe chachilengedwe chovala ndi yogati yopanda shuga ndilabwino ndi masaladi.
Malangizo
Nthawi zambiri, anthu omwe ali ndi matenda ashuga a 2 ndipo amapeza zakudya zomwe zimachepetsa chiwopsezo cha shuga kumvetsetsa kuti adadya molakwika kale ndipo adabweretsa matupi awo kuti asathe kuyamwa shuga.
Kunenepa kwambiri kumayamba kuchoka patatha masiku ochepa chakudya chofunikira.
Pakupita masiku atatu atayamba kudya zakudya zamafuta ochepa, wodwala matenda ashuga akuwona kuti thanzi lake lakhala bwino. Mamita atsimikizira izi.
Choyambirira kukumbukira ndikuti zakudya zonse zomwe zimadyedwa mopanda malire zimachulukitsa shuga. Ndiye kuti, kudya mafuta ochulukirapo ngakhale ndi zinthu zovomerezeka ndikosavomerezeka, popeza sizimalola kuti muzilamulira kuchuluka kwa shuga m'magazi. Chifukwa chake, ndikofunikira kuphunzira momwe mungathanirane ndi vuto la kudya. Anthu odwala matenda ashuga ayenera kukhala ndi malire komanso kutsatira zakudya. Pakapita nthawi, moyo woterowo udzakhala chizolowezi ndikubweretsa zotsatira zabwino.
Ndi matenda ashuga, mumatha kudya osiyanasiyana. Chachikulu ndichakuti musakhale aulesi kuphika ndikuwunika index ya glycemic ya zinthu zomwe zadyeka malinga ndi tebulo lapadera. Sayenera kupitilira 50 mayunitsi.
M'mawa, tikulimbikitsidwa kudya zakudya zokhala ndi cholozera cha magulu 35 mpaka 50. Pofika madzulo, kagayidwe kamachepa, ndiye kuti pali ngozi yoti mbale zopangidwa ndi zinthu izi zisintha kukhala ma kilogalamu osafunikira.
Porridge iyenera kukonzedwa kuchokera ku mbewu zonse.
Ndikofunikira kudya yaiwisi ya zipatso - mwanjira iyi fiber yokha imachepetsa njira ya mayamwidwe a shuga m'magazi. Yemweyo amapita masamba.
Zakudya zokhuthala ndizabwino kuphatikiza ndizomwe zimakhala ndi fiber yambiri.
Zakudya zonse zodyedwa ziyenera kutafunidwa mosamala.
Muyenera kuwongolera kuchuluka kwa zopatsa mphamvu zomwe mumadya. Kwa akazi, chizindikiro choyenera kwambiri ndi 1200 Kcal patsiku, kwa amuna - 1500 Kcal. Kutsika kwa mfundo izi kumatha kusokoneza thanzi lathu, chifukwa thupi limakumana ndi vuto la mavitamini ndi mchere.
Kugwiritsa ntchito zinthu zomwe zimachepetsa shuga m'magazi a 2 matenda a shuga, kapena m'malo mwake, osazionjezera, ndi chikhalidwe chofunikira kwa munthu yemwe akudwala matendawa komanso wonenepa kwambiri. Zakudya zoyenera zimatha kugwira ntchito zodabwitsa, monga zikuwonetsedwa ndi anthu mamiliyoni padziko lonse lapansi. Wodwala matenda ashuga akamvetsetsa izi, amatha kukhala ndi moyo wautali. Chifukwa chake, muyenera kuyamba kudya pakali pano.
