Kuchita bwino ndikugwira ntchito kwa ziwalo zambiri ndi machitidwe zimadalira chakudya chamagulu. Ndikofunikira kwambiri kuwunika zakudya za anthu odwala, chifukwa matupi awo amakhala ofooka komanso osatetezeka. Pankhani ya matenda ashuga, kukonza zakudya ndi zina mwamagawo ofunikira a chithandizo chokwanira. Pali zinthu zina zomwe zimachepetsa shuga m'magazi, zomwe zimakupatsani mwayi wopewa matenda ashuga, ndipo nthawi zina ngakhale musamamwe mankhwala (mwachitsanzo, pakakhala zovuta za matenda a shuga 2).
Zambiri Zokhudza Mphamvu ya Chakudya pa Masamba a Glucose
Ikalowa m'thupi, chakudya mothandizidwa ndi michere ya m'mimba imatsikira pazinthu zazing'ono kwambiri, ndipo mbali ina ya michereyo imalowa m'magazi. Kwa odwala omwe amawunika glycemia (kuchuluka kwa glucose m'magazi), ndikofunikira kudziwa kuchuluka kwa mafuta, mapuloteni ndi chakudya. Ndi ma carbohydrate omwe amakhudza kuchuluka kwa kuchuluka kwa shuga m'magazi, ndipo mapuloteni ndi mafuta angakhudze mwanjira iyi.
Chowonetsera chomwe kuchuluka kwa chakudya cha m'matumbo akuwonetsedwa ndi index ya glycemic (GI). Kwa glucose wangwiro, ndi wofanana ndi mayunitsi 100, ndipo pazakudya zomwe mulibe shuga konse, GI ndi 0. Mbale zonse zitha kugawidwa m'magulu atatu:
- malonda omwe ali ndi GI yapamwamba (70 - 100);
- mbale zokhala ndi GI wamba (40 - 69);
- Zakudya zochepa za GI (0 - 39).
Ndi matenda a shuga, mutha kuphatikiza m'zakudya zokha zomwe zimakhala ndi mafuta ochepa kapena ochepa kwambiri. Samayambitsa kusinthasintha kowopsa m'magazi a shuga wamagazi ndipo ndi otetezeka chifukwa cha kapamba. Palinso zinthu zaumwini zomwe zimathandizira kuti thupi lizitha kuchepetsa kuchuluka kwa shuga m'magazi mwachangu komanso kusungidwa bwino m'tsogolo.
Magulu osiyanasiyana azogwiritsidwa ntchito kuthana ndi matenda ashuga
Ambiri odwala matenda ashuga amadabwa kuti ndi zakudya ziti zomwe zimachepetsa shuga m'magazi awo ndi momwe zimadyedwa bwino. Katunduyu amakhala makamaka ndi masamba obiriwira, zipatso zina, nsomba zam'madzi ndi nsomba zamafuta ochepa. Mukamadya pafupipafupi, mungachepetse shuga ndikuwongolera thanzi lanu.
Zamasamba
Kodi ndingadye chiyani ndi tebulo la 2 shuga +Pafupifupi masamba onse ali ndi chisonyezo chotsika kapena chapakati cha glycemic. Chifukwa chake, ndi madokotala awo omwe amalimbikitsa odwala matenda ashuga kuti ndiwo maziko akukonzekera mndandanda wamankhwala. Zinthu zothandiza kwambiri zomwe zimachepetsa shuga m'magazi zimatengedwa kuti ndizobiriwira. Amakhala ndi chakudya chochepa kwambiri, koma nthawi yomweyo pamakhala michere yambiri komanso mavitamini athanzi, ma pigment ndi mchere.
Broccoli, nkhaka, zukini, katsitsumzukwa zizikhala patebulo la wodwalayo pafupipafupi. Kuphatikiza pa ndiwo zamasamba obiriwira, tsabola, biringanya, dzungu ndi tomato zimachepetsa shuga la magazi. Ndikwabwino kugwiritsa ntchito zinthuzi popanga zosaphika kapena zosaphika, ndipo zimathanso kukhala zonyowa. Zomera zamasamba, zomwe zidalimidwa munthawi yanyumba osagwiritsa ntchito feteleza ndi mankhwala, ndizothandiza kwambiri kwa odwala. Zogulitsa zoterezi zimatengedwa bwino ndi thupi, komanso mwayi woti zimayambitsa matupi awo kapena zimapangitsa kugwira ntchito kwa kapamba ndizochepa.
Masamba ndichakudya chachikulu cham'nyanja kapena nsomba. Pokonzekera, muyenera kugwiritsa ntchito mchere wochepa monga momwe mungathere, chifukwa umasunga madzi mthupi ndipo umakhumudwitsa edema.
Masamba samangothandiza shuga wamagazi ochepa, komanso amathandizira kuyeretsa matumbo komanso kuchepetsa thupi.
Zipatso
Zina mwa zipatso zokoma sizingasiyanitse zakudya za odwala matenda ashuga, komanso glycemia yocheperako. Chimodzi mwazipatso zofunikira kwambiri pamenepa ndi zipatso za malalanje, chifukwa ali ndi chisonyezo chochepa cha glycemic ndipo ali ndi mitundu yambiri yazomera. Zipatso za citrus zilinso ndi mavitamini ndi michere yambiri.
Malalanje amachepetsa mayamwidwe a shuga m'magazi, ndipo mandimu amachepetsa pang'ono kuwonongeka kuchokera ku zakudya zomwe zimakhala ndi shuga komanso mafuta ambiri. Chifukwa chake, ndikofunikira kuwonjezera mandimu m'malo mwa mchere mu nyama ndi nsomba zamasamba, komanso m'masaladi (kuwonjezera apo, kukana mchere ndi njira imodzi yothanirana ndi chitukuko cha matenda oopsa komanso edema.
Komabe, simungagwiritsire ntchito mphesa moperewera, popeza zipatso zambiri zimatha kuyambitsa matenda a mtima.
Avocado, yomwe, ngakhale imakoma, imatanthauzanso zipatso, imakhala ndi fiber yambiri ndi pectin. Kuyambitsa zakudya zamtunduwu kumathandizira kuchepetsa shuga, koma chifukwa cha kuchuluka kwa zakudya zopatsa thanzi kuyenera kudyedwa mokwanira. Zakudya zina zathanzi kuti muchepetse magazi anu ndi maapulo ndi mapeyala. Amakhala ndi index yotsika ya glycemic, ali ndi mavitamini ambiri komanso CHIKWANGWANI chamagulu owononga zakudya omwe amalepheretsa kuyamwa kwamphamvu kwa zinthu zosavuta za m'magazi. Ngakhale kuti zipatsozi zimakhala ndi glucose komanso fructose, kugwiritsa ntchito moyenera sikuyambitsa kulumpha ndikuwuka mu shuga. Mutha kudya maapulo ndi mapeyala mumtundu waiwisi kapena wophika, mutha kupanga ndi compote kuchokera kwa iwo. Chachikulu ndikupanga chakumwa popanda shuga.
Pophika compote, ndibwino kupatula osagwiritsa ntchito shuga, chifukwa amatha kuwononga kapangidwe ka mavitamini ndi zinthu zina zofunikira zomwe zimakhala zouma.
Nsomba ndi nsomba zam'nyanja
Mukamagwiritsidwa ntchito pafupipafupi, nsomba ndi nsomba zam'madzi zimachepetsa shuga m'magazi ndikuthandizira thanzi lathunthu. Shrimps, mamisss, octopus squids ndi zakudya zopatsa thanzi komanso zokoma zomwe zimakhala ndi index ya glycemic yotsika kwambiri (pafupifupi, ndi magawo asanu). Amakhutitsa thupi la wodwala ndi mavitamini ndi michere yofunika, ali ndi phosphorous, iron, magnesium ndi selenium. Zakudya zam'madzi zimathandizira kuti ntchito yamanjenje ikhale yachilengedwe, amachepetsa cholesterol ndikuteteza mucosa wam'mimba ku matenda otupa.
Mukamagwiritsa ntchito zinthu izi ngati chakudya, ndikofunika kukumbukira njira zofatsa kwambiri pokonzekera. Ndi matenda a shuga, mumatha kudya nsomba zam'madzi zokha mu mawonekedwe owiritsa, otentha kapena ophika. Pakuphika, muyenera kuwonjezera mchere pang'ono momwe mungathere, ndikuwongolera kukoma ndikofunika kugwiritsa ntchito zitsamba zonunkhira (parsley, katsabola, basil) ndi adyo. Zakudya zam'madzi zophika kapena zophika ndi mafuta ochulukirapo a masamba a shuga sizikulimbikitsidwa kuti zigwiritsidwe ntchito, chifukwa zimalepheretsa kugwira ntchito kwa kapamba, zimawononga chiwindi ndipo, zimawonjezera cholesterol yamagazi.
Zakudya zam'nyanja zamatumba zimatha kudyedwa kokha ngati zophika mu msuzi wawo popanda kuwonjezera mankhwala osungirako oyenera komanso mafuta. Chowonadi ndi chakuti mu zakudya zambiri zamzitini amawonjezera ma makemikolo osiyanasiyana kuti awonjezere moyo wa alumali. Chifukwa chake, ndibwino kugwiritsa ntchito oundana kapena nsomba zam'nyanja zatsopano ndikudziphika nokha kunyumba.
Nsomba ndi imodzi mwazakudya zopindulitsa kwambiri kwa odwala matenda ashuga. Zimatengera zinthu zomwe zimatsitsa shuga wamagazi ndipo nthawi yomweyo zimapatsa thupi zinthu zonse zofunika.
Zopindulitsa kwambiri kwa odwala matenda ashuga ndi mitundu yamafuta ochepa yam'madzi ndi nsomba za mumtsinje
Chifukwa cha kuchuluka kwa mankhwala omwe amapezeka, chakudya choterechi chimathandiza kuti khungu lizigwira bwino ntchito, kuti lipangitse insulin, kuti ichititse matenda a manjenje ndi chimbudzi. Mphamvu zamkati zamitundu yamafuta ochepa zimakhala ndi phosphorous, nicotinic ndi folic acid, zomwe ndizofunikira kuti thupi lizigwira ntchito bwino. Ili ndi shuga wochepa kwambiri (sichoncho), kotero kudya nsomba monga chakudya sikumapangitsa kusintha kwakukulu m'magazi a shuga.
Mwa mitundu ya nsomba yamafuta, ndikofunikira kuti odwala matenda ashuga azingodya nsomba zofiira zokha (trout kapena salmon). Muli mafuta ochulukirapo a polyunsaturated acid, omwe amafunikira kuti magwiritsidwe ntchito a mtima komanso kuyeretsa kwamitsempha yamagazi a cholesterol. Muyenera kudya nsomba zofiira 1 - 2 pa sabata, pomwe siziyenera kukhala zamchere kapena kusuta. Nsomba ndi chakudya chabwino kwambiri chomwe chili choyenera kwa iwo omwe ali ndi matenda onenepa kwambiri.
Zomwe zimapatsa thanzi pa nthawi yapakati
Ngati kuwonjezeka kwa shuga kwa magazi kwa mkazi kumayamba kulembedwa panthawi yapakati, ndiye kuti chithandizo, monga lamulo, chimangokhala pakudya. Mapiritsi ochepetsa shuga amaletsedwa kwathunthu kwa odwala oterowo, ndipo insulin imangolembedwa pokhapokha pazoyipa kwambiri. Njira yayikulu yochepetsera shuga kwa mayi yemwe akuyembekezera mwana ndikusintha kukhala ndi zakudya zoyenera.
Mukamasankha zakudya za zakudya za tsiku ndi tsiku, wodwala yemwe ali ndi vuto la shuga kapena kulekerera shuga ayenera kukonda masamba ndi mbewu monga chimtengo chochepa kwambiri. Ndi mitundu iti yamasamba yomwe ili yothandiza kwambiri pamavuto a endocrine system? Mukamasankha, mutha kuyang'ana pa index ya glycemic ndi calorie, zomwe zalembedwa pagome 1.
Gome 1. Glycemic index ndi zopatsa mphamvu zamasamba
Zakudya ziyenera kukhala ndi zopatsa mphamvu pang'onopang'ono, zomwe zimakhala zovuta kupanga komanso kuzilowetsa m'magazi kwa nthawi yayitali. Nthawi yomweyo, ndikofunikira kuti pasakhale chakudya chokwanira cha mapuloteni, chifukwa ndi zinthu zomanga. Zogulitsa ziyenera kukhala ndi mavitamini ambiri, calcium, phosphorous ndi michere ina.
Kusintha kwa shuga kwa cholesterol yayikulu
Mwambiri, zakudya zomwe zimalimbikitsidwa kwa odwala omwe ali ndi shuga m'magazi ndizoyenera kwa odwala omwe ali ndi vuto la atherosulinosis. Maziko a chakudya chochepetsera cholesterol ndi shuga wamagazi ayenera kukhala masamba omwe ali ndi index yotsika ya glycemic komanso kuchuluka kwa mavitamini pazomwe zimapangidwira. Koma pali zinthu zina zomwe zimalimbana bwino ndi mawonetseredwe a atherosulinosis. Nayi mndandanda wazitsanzo zawo:
- malalanje
- biringanya;
- nsomba zam'nyanja;
- tsabola wofiyira;
- kaloti;
- Tomato
- ndi adyo.
Malalanje ndi otsika kalori komanso opatsa thanzi kwambiri. 100 g ya zipatsozi ili ndi 36 kcal, ndipo GI yake ndi 40-45. The zamkati zipatso muli zambiri CHIKWANGWANI, amene amateteza ntchito ya m'mimba dongosolo ndipo kumalimbikitsa kuwonda. Malalanje amakhala ndi vitamini C wambiri, omwe ali ndi phindu pamachitidwe amitsempha yamagazi: amalimbitsa khoma lawo lamkati komanso amachepetsa kusayenda bwino.
Zipatso zamtchirezi zimayeretsa magazi osati mafuta a cholesterol, komanso zinthu zopangidwa ndi poizoni. Malalanje amatulutsa thupi, amapatsa munthu mphamvu komanso kuwonjezera mphamvu zake. Ali ndi potaziyamu yambiri komanso pectin. Mchere wa zipatso watsopano ndiwothandizanso, koma umakhala ndi mitundu yambiri yazakudya, motero odwala onenepa kwambiri ayenera kukonda zipatso zonse. Osamadya malalanje ndi kumwa juwisi kwa iwo omwe ali ndi matenda ashuga omwe ali ndi matenda am'mimba thirakiti, chifukwa pamenepa amatha kuyambitsa matenda am'mimba komanso kupweteka kwam'mimba.
Biringanya - ndiwo zamasamba zokoma ndi zopatsa thanzi zomwe zimakhala ndi zopatsa mphamvu zochepa komanso zimakhala ndi mankhwala ambiri. Mndandanda wawo wa glycemic ndi magawo 10 okha. Biringanya limasinthasintha kagayidwe kamadzi m'thupi, limakhala ndi potaziyamu yambiri (limalimbitsa minofu yamtima ndikuyeretsa mitsempha yamagazi m'magazi a cholesterol). Mtengowu uli ndi chitsulo, phosphorous, sodium, potaziyamu.
Ubweya wa biringanya uli ndi zinthu zomwe zimachotsa mchere wa uric acid mthupi. Ichi ndi masamba othandiza kwambiri omwe amachepetsa cholesterol, shuga ndikuwongolera thanzi la odwala matenda ashuga, ngakhale ndi gout.
Ndi zakudya ziti zomwe zimachepetsa shuga la magazi mwachangu? Tsoka ilo, palibe ndiwo zamasamba kapena zipatso zomwe zimatha kupanga mwachangu ma insulin komanso kuchepa kwa shuga. Zakudya zilizonse (ngakhale zabwino kwambiri komanso zachilengedwe) zimachita pang'onopang'ono komanso bwino. Kuphatikiza pa zakudya zoyenera, wodwalayo ayenera kutsatira malangizo ena a endocrinologist. Ndipo, zoona, simungadye zakudya zotsekemera zovulaza, kuyesera kuchepetsa zopweteketsa zake zomwe zimachepetsa glycemia.
Mosasamala mtundu wa shuga, kupatsa thanzi ndizofunikira kwambiri kuti pasakhale shuga. Palibe mankhwala amodzi omwe angapereke zotsatira zomwe zingakhale zabwino ngati wodwalayo anyalanyaza zakudya zomwe adalimbikitsa. Koma ngati agwiritsa ntchito zakudya zopatsa thanzi zambiri momwe zingathandizire kuchepetsa kuchepa kwa mankhwalawa, mankhwalawo amakhala othandiza kwambiri. Ndi matenda amtundu wa 1 shuga, jakisoni wa insulin, inde, sitingapewe, koma njira iyi ingathandize kuchepetsa kuchuluka kwa mahomoni olowa ndi kuchuluka kwa jakisoni.
