Zakudya zambiri zimakhala ndi zomanga thupi, zomwe, zikamamwa, zimakhudza shuga. Chizindikiro chomwe chimayeza kuchuluka kwa chakudya chimatchedwa glycemic index (GI). Mu glucose wangwiro, ndi wofanana ndi mayunitsi 100, ndipo zinthu zina zonse zimakhala ndi GI kuchokera ku 0 mpaka 100. Chizindikiro ichi chomwe chili ndi mtengo kuchokera pa 0 mpaka 39 chimawonedwa chotsika, kuyambira 40 mpaka 69 - pakati, ndi pamwamba 70 - okwera. Zakudya zomwe zimachulukitsa shuga m'magazi mwachangu ndizakudya zokhala ndi index yayikulu ya glycemic, ngakhale zakudya zina zomwe zili ndi sing'anga GI zimawonetsanso izi. Ichi ndichifukwa chake odwala matenda ashuga ayenera kudziwa chakudya chomwe chimakweza shuga m'magazi ndikuyesetsa kuti asadye.
Zotsatira za chakudya pamasamba a shuga
Zakudya zambiri zimakhala ndi ma carbohydrate momwe zimapangidwira, motero mwanjira ina zimakhudza shuga. Ena mwa iwo amawonjezera bwino komanso pang'onopang'ono, kotero kugwiritsa ntchito kwawo sikukhudza boma la kapamba. Ena amachulukitsa shuga m'magazi, zomwe zimakhala zovulaza ngakhale kwa wathanzi, komanso makamaka kwa wodwala matenda ashuga. Mkulu akakhala mzera wazakudya wazakudya zambiri, akangomaliza kuyamwa amayambitsa kuchuluka kwa shuga.
Popeza zovulaza zazakudya zomwe zili ndi katundu wazakudya zambiri, ndikofunika kukana kugwiritsa ntchito kwawo kawirikawiri ngakhale kwa anthu athanzi lathunthu. Ndikofunikira kuti odwala matenda ashuga azichita izi, komanso osatengera mtundu wamatenda. Ngakhale ndi mankhwala a insulin, simuyenera kudya kwambiri ndikukhala ndi zakudya zotsekemera, ndikuyembekeza jakisoni. Kulephera kutsatira zakudya kumapangitsa kuti wodwalayo azikhala bwino komanso kuti azitha kuchuluka kwa mahomoni omwe amapatsidwa. Maziko azakudya ayenera kukhala zakudya zopatsa thanzi: masamba, chimanga, zipatso zina, nsomba zamafuta ochepa komanso nyama yazakudya. Glycemic indices amtundu wina wa zakudya amaperekedwa pagome 1.
Tebulo 1. Glycemic indices a zinthu zina
Zipatso ndi masamba
Zipatso zimakhala ndi zovuta komanso zovuta zamafuta. Ena mwa iwo amakhala ndi mitundu yambiri yazakudya zomwe zimachepetsa kuwonongeka kwa shuga motero sizimayambitsa hyperglycemia. Zipatso zololedwa zimaloledwa kwa odwala matenda ashuga, koma kutengera momwe amapangidwira ndi mankhwala ndi zopatsa mphamvu, mitundu yovomerezeka ya mitundu yosiyanasiyana imatha kukhala yosiyanasiyana. Palinso zipatso zomwe odwala sayenera kuzisakaniza ndi zakudya chifukwa cha kuchuluka kwa chakudya chamafuta ambiri:
Mndandanda wazogulitsa za shuga- chinanazi
- vwende
- chivwende
- Persimmon
- nkhuyu.
Zipatso zouma (makamaka nkhuyu, madeti ndi maapulosi owuma) amadziwika ndi ma calorie okwera komanso GI yayitali, chifukwa chake ndikosayenera kudya nawo shuga. Izi ndizowona makamaka kwa odwala omwe ali ndi mtundu wachiwiri wa matendawa komanso azimayi omwe ali ndi matenda osokoneza bongo omwe amakakamizidwa kutsatira zakudya zowonjezera.
Pafupifupi masamba onse ndi otsika kapena apakatikati pa GI, motero ayenera kukhala maziko azakudya za tsiku ndi tsiku. Komabe, chifukwa cha kukhuthala kwambiri, ndibwino kuti odwala matenda ashuga azitha kudya okha mbatata (mutha kumadya, koma ndibwinonso kuchita izi osaposera 2 pa sabata). Beets ndi chimanga zimakhala ndi shuga wambiri m'mapangidwe awo, motero amafunikiranso kudyedwa osaphatikizidwa ndi zinthu zina zomwe zimakhala ndi chakudya.
Shuga ndi zinthu zomwe zimakhala nazo
Shuga ndi No. 1 yomwe iyenera kupatula kwathunthu kuchokera muzakudya za munthu wodwala. Zimayambitsa kukwera kwamphamvu kwa shuga m'magazi ndipo zimayambitsa chitukuko chachikulu cha matendawa. Odwala omwe, ngakhale malangizo a dokotala, akupitiliza kumwa shuga ndi zinthu zomwe zili nazo, azindikira posachedwa momwe zimayipa. Chifukwa cha maswiti, odwala matenda ashuga amayamba kukhala ndi zovuta za matenda ashuga, zomwe ndi izi:
- sitiroko;
- polyneuropathy (kuphwanya kwa mitsempha yodutsitsa);
- retinopathy (matenda a retinal pathology);
- odwala matenda ashuga phazi;
- vuto la mtima;
- kunenepa
Inde, thupi limasowa chakudya chamafuta, koma ndibwino kuti musazipeze pazakudya zotsekemera, koma kuchokera ku masamba komanso zipatso. Shuga woyesedwa samabweretsa chilichonse chopindulitsa thupi, amangokulitsa kukoma kwa chakudya. Maswiti amtundu wa odwala matenda ashuga amatha ndipo ayenera kusinthidwa ndi zipatso zachilengedwe, mtedza ndi zakudya kuchokera ku tchizi chochepa mafuta. Palibe zovuta za matendawa, wodwala nthawi zina amaloledwa kudya uchi.
Ndi zakudya ziti zomwe zimachulukitsa shuga wamagazi mwachangu kuphatikiza shuga wopanda? Izi zikuphatikiza mikate yoyera, makeke, chokoleti, makeke, ma cookie, makeke ophika bwino omwe amapangidwa kuchokera ku ufa wa tirigu woyamba, zipi za mbatata, chakudya chofulumira komanso zakudya zosavuta. Shuga amatha "kubisala" ngakhale mu zinthu zomwe zimakhala ndi kukoma kwambiri. Mwachitsanzo, ndizambiri m'masitolo, ma ketchups, marinade. Musanasankhe chakudya, muyenera kuphunzirapo mosamala kapangidwe kake, kupenda zopatsa mphamvu ndi kuchuluka kwa chakudya mumenemu, chifukwa izi ndizomwe zimakhudza shuga.
Kugwiritsira ntchito mankhwala osuta kumakhudza mtundu wa shuga, chifukwa chake, odwala ayenera kukana masoseji ndi sosejiMbale
Maphala ambiri ali pamndandanda wovomerezeka wazinthu za odwala matenda ashuga. Ali ndi index ya glycemic, mphamvu yokwanira komanso kupangidwa ndi mankhwala. Maphala othandizira amaphatikiza mapira, tirigu, mafuta osasamba, buckwheat, bulgur. Zakudya zomanga thupi m'makina awo zimaphwanyidwa pang'onopang'ono, motero, akatha kugwiritsa ntchito, kuchuluka kwa shuga m'magazi kumakwera pang'onopang'ono.
Mwa zina monga chimanga chomwe chimakhudza thupi la odwala matenda ashuga, munthu amatha kusiyanitsa semolina ndi mpunga woyera. Zakudya zopangidwa kuchokera kwa iwo ndizopatsa mphamvu zambiri, zimakhala ndi mafuta ambiri othamanga, ndipo kugwiritsa ntchito pafupipafupi kumapangitsa kunenepa kwambiri. Alibe chilichonse chamtengo wapatali chobadwa nacho, amangodzaza thupi ndi "zopanda pake" zopatsa mphamvu, ndipo izi ndizosayenera kwambiri kwa matenda ashuga.
Zinthu mkaka wowawasa
Odwala omwe ali ndi matenda ashuga amatha kudya zakudya zamkaka zokha zomwe zimakhala ndi mafuta ochepa. Ndikwabwino kusiya mkaka wonse, chifukwa umakumba kwa nthawi yayitali ndikupangitsa kusasangalala m'mimba. Popeza kagayidwe kamakhudzidwa ndi matenda ashuga, mkaka umatha kusokoneza kapamba, matumbo, ndi ziwalo zina zam'mimba.
Mafuta a yogurts okhala ndi ma flavorings ndi mafinya amtundu wazomwe amaphatikizidwa amatha kupangitsa shuga. Zomwezi zimagwiranso kwa pasted curd ndi ojambula. Ngakhale fructose imawonjezeredwa ndi shuga m'malo mwa shuga kuti ipange lokoma, chakudya ichi sichoyenera kwa odwala matenda ashuga. Kugwiritsa ntchito shuga pafupipafupi kumeneku kumadzetsa kunenepa kwambiri chifukwa cha kuchuluka kwake kwa kalori komanso kuthekera kokulitsa kudya.
Chomwa chabwino cha mkaka wowawasa kwa odwala matenda ashuga ndi mafuta ochepa a kefir. Amasintha chitetezo chokwanira, amateteza kugaya chakudya ndipo samachulukitsa shugaKodi zakudyazi nthawi zonse zimakhala zovulaza?
Nthawi zina, chakudya chomwe chimakhala ndi chakudya chambiri pama protein sichikhala chapamwamba. Koma pali zochitika zina momwe zimatha kupulumutsira thanzi ndi moyo wa wodwala. Ndikupanga hypoglycemia (kuchepa kwachilendo m'magazi), zinthu izi zimatha kupereka chithandizo choyamba ndikuteteza wodwala ku zovuta zazikulu. Ngati munthu wodwala matenda ashuga apeza kuti kuchuluka kwa shuga kwatsika kwambiri, kuti athetse vuto lakelo, monga lamulo, ndikokwanira kudya sangweji yopanda zoyera, chopanda chopatsa thanzi kapena kumwa kapu yotsekemera.
Chifukwa chakusokonekera msanga kwa shuga wosavuta, kuchuluka kwa shuga m'magazi kumakwera, ndipo wodwalayo akumva bwino. Ngati zotere sizichitika munthawi yake, munthu angafunike kuchipatala kuti amuthandize. Hypoglycemia ndi chiopsezo chomwe chingaike pachiwopsezo cha moyo monganso hyperglycemia (shuga wamagazi). Ichi ndichifukwa chake madokotala amalimbikitsa kuti odwala onse nthawi zonse amakhala ndi glucometer ndi zakudya zamafuta ochulukirapo kuti azithandiza pakagwa mwadzidzidzi.
Kukhala ndi lingaliro lazakudya zomwe zitha kuwonjezera kuchuluka kwa shuga m'magazi, munthu amatha kupanga menyu masiku angapo pasadakhale. Ndikwabwino kuti chakudyacho chimayang'aniridwa ndi mbale zomwe zimaphwanyidwa pang'onopang'ono ndikulowa m'thupi. Amawonjezera kuchuluka kwa glucose m'mwazi bwino komanso mwakuthupi, komanso, atatha kuzigwiritsa ntchito, kumverera kwa njala sikuwoneka mwachangu.
