Matenda a shuga samakhala ndi madigiri osiyana omwe amatha kufotokozedwa ndi ziwerengero zamitundu. Nthawi zambiri matenda ofatsa, olimbitsa komanso oopsa amtunduwu amasiyanitsidwa. Koma pali mitundu iwiri yamatenda awa - mtundu woyamba (wodalira insulini) ndi mtundu wachiwiri (osadalira insulini). Chifukwa chake, nthawi zambiri pansi pamawu akuti "zakudya za matenda a shuga 2" amatanthauza chakudya cha anthu omwe ali ndi mtundu wachiwiri wa matendawa. Ndikofunikira kwambiri kuti odwala oterowo azitsatira malamulo a chakudya chamagulu, chifukwa mu nkhaniyi ndi njira yokhayo yodziwira.
Chifukwa chiyani kudya?
Mtundu wachiwiri wa matenda ashuga, minyewa imayamba kuchepa, ndipo insulin imayamba. Ngakhale akupanga mahomoni amenewa, glucose sangatengeke ndi kulowa m'maselo moyenera, zomwe zimapangitsa kuti magazi ake azikula. Zotsatira zake, wodwalayo amakumana ndi zovuta za matenda omwe amakhudza minyewa yamitsempha, mitsempha yamagazi, minyewa yam'munsi, retina, etc.
Kodi kudya ndi matenda a shuga kuti muthe kusintha kwamtundu wa insulin ndikumachepetsa shuga la magazi? Zakudya za tsiku ndi tsiku za wodwala ziyenera kukhala zochepa m'makanema, ndipo zimakhala ndi zochedwa kupsa mtima kuposa chakudya chambiri. Nthawi zambiri, madokotala amalimbikitsa kudya # 9. Pa gawo loti muchepetse mafuta m'zakudya, kuchuluka kwa mafuta kuyenera kuchepetsedwa (ndibwino kupereka zokonda zamafuta azamasamba). Ndikofunikira kuti wodwala matenda ashuga apeze mapuloteni okwanira, chifukwa ndiwomwe amamangirira ndipo amathandizira kuti pang'onopang'ono mphamvu ya adipose ikhale ndi minyewa.
Kudya moyenera kumathandizanso chidwi cha insulin ndikupangitsa kuti magazi azikhala ndi shuga.
Zolinga zazikuluzakudya za mtundu wa matenda ashuga a 2:
- kuwonda komanso kuchepa kwa kuchuluka kwa mafuta m'thupi;
- matenda a shuga shuga;
- kusunga kuthamanga kwa magazi mkati mwa malire ovomerezeka;
- kutsitsa cholesterol yamagazi;
- kupewa kwambiri zovuta matenda.
Kudya kwa matenda a shuga a 2 sikuti sikungokhala kwakanthawi ayi, koma kachitidwe komwe kumayenera kumatsatiridwa nthawi zonse. Iyi ndi njira yokhayo yosungira shuga wamwazi pamlingo wabwinobwino ndikukhalanso wathanzi kwa nthawi yayitali. Nthawi zambiri, kungosinthira pakudya moyenerera ndikokwanira kuti shuga isayang'anire. Koma ngakhale dokotala atalimbikitsa wodwala kumwa mapiritsi ochepetsa shuga, sizingalepheretse kudya. Popanda kuyendetsa pakudya, palibe mankhwala omwe angakhale ndi zotsatira zosatha (ngakhale jakisoni wa insulin).
Zakudya zopatsa thanzi, zachilengedwe zimathandiza kukhala ndi shuga wabwinobwino komanso kupewa kuthamanga kwa magazi
Njira zophikira chakudya
Odwala omwe ali ndi matenda a shuga a 2, ndikofunika kuti odwala aziphika chakudya m'njira zofatsa. Mitundu yabwino kwambiri yophika imawonedwa ngati njira zophikira monga kusenda, kuphika ndi kuphika. Anthu odwala matenda ashuga amatha kudya zakudya yokazinga nthawi zina, ndipo ndikofunikira kuwaphika pang'ono mafuta a masamba, komanso ndibwinonso - mu poto wokutira wopanda zokutira. Ndi njira zophikira izi, kuchuluka kwa mavitamini ndi michere yambiri kumasungidwa. Pa fomu yomalizidwa, mbale zotere sizimalemetsa kapamba ndi ziwalo zina zam'mimba.
Mutha kugwiritsanso ntchito zakudya mumadzi anu, pomwe mukusankha zakudya zochepa zama calorie ndi mafuta ochepa. Ndiosafunika kuwonjezera masitolo, marinade ndi mchere wambiri. Kusintha kukoma, ndikwabwino kugwiritsa ntchito zokometsera: zitsamba, mandimu, adyo, tsabola ndi zitsamba zouma zonunkhira.
Nyama
Nyama ndi gawo lofunikira kwambiri lamapuloteni a shuga, chifukwa mumakhala ma amino acid ofunika omwe samapangidwa popanda thupi la munthu. Koma posankha, muyenera kudziwa malamulo ena kuti asawononge thanzi lanu mwangozi. Choyamba, nyama iyenera kukhala yazakudya. Kwa anthu odwala, mitundu yamtunduwu monga nkhuku, nkhukundembo, kalulu ndi nyama yamafuta ochepa. Kachiwiri, iyenera kukhala yatsopano bwino, yosaloledwa kukhala ndi mafupa ambiri ndi mafupa am'mimbamo, chifukwa imakumba kwa nthawi yayitali ndipo imatha kuyambitsa kumva, ndikuchepetsa matumbo.
Kuchuluka kwa nyama muzakudya kuyenera kukhala kocheperako, koma mlingo wa tsiku ndi tsiku uyenera kupatsa munthu kuchuluka kwa mapuloteni. Kugawidwa kwa mapuloteni, mafuta ndi chakudya kumasankhidwa payekhapayekha kwa wodwala aliyense amene akupita kuchipatala. Zimatengera zinthu zambiri - kulemera, mzere wamasamba, zaka, mawonekedwe a anatomical komanso kukhalapo kwa matenda ophatikizika. Chiwerengero chosankhidwa bwino cha zopatsa mphamvu komanso michere chimatsimikizira kupezeka kwakanthawi kwa thupi ndi mphamvu, mavitamini ndi michere.
Zakudya zoletsedwa za matenda ashuga:
- tsekwe
- bakha;
- nkhumba
- mwanawankhosa;
- nyama yamafuta.
Odwala sayenera kudya nyama yankhumba, nyama zosuta, soseji ndi msuzi wachuma wambiri. Kuphika supu ndi nyama yankhuku ndikololedwa, koma madziwo amasinthidwa pambuyo chithupsa choyamba. Simungaphike msuzi pa msuzi wamfupa, chifukwa ndizovuta kugaya ndikupanga zina zowonjezera pa kapamba ndi chiwindi. Ndikofunikira nthawi zonse kuchotsa khungu kuchokera ku nkhuku mukaphika, kuti mafuta ochulukirapo asalowe mu mbale. Ndi bwino nthawi zonse kukonda mafilitsi ndi nyama yoyera, momwe mulingo wochepera wama minofu ndi mafupa amafuta.
Mafuta a nyama ayenera m'malo mwake ndi mafuta azamasamba. Maolive, chimanga ndi mafuta opaka amawoneka kuti ndi othandiza kwambiri kwa odwala matenda ashuga.
Nsomba
Nsomba ziyenera kupezeka pakudya kwa wodwala yemwe ali ndi matenda osokoneza bongo 1 nthawi imodzi pa sabata. Ndi gwero la mapuloteni athanzi, mafuta ndi ma amino acid. Kudya zopangidwa ndi nsomba kumathandizanso kukonza mafupa ndi minofu yamagetsi, komanso zimathandizanso kupewa matenda amtima. Nsomba zothandiza kwambiri zomwe zimaloledwa, malinga ndi malamulo a chakudyacho, chifukwa odwala matenda ashuga ndi nsomba zamitundu yochepa, yomwe imaphikidwa mu uvuni kapena steamed.
Anthu odwala matenda ashuga amatha kudya tilapia, hake, pollock, tuna, cod. Ndikupangizikanso kuti nthawi zina muphatikize nsomba zofiira (trout, nsomba, nsomba) m'zakudya zanu, chifukwa zimakhala ndi omega acid. Zinthu zokhudzana ndi chilengedwechi zimateteza thupi kuti lisayambike ndi matenda amtima komanso kuthandiza kuchepetsa kuchuluka kwa cholesterol "yoyipa".
Odwala sayenera kudya nsomba zoswidwa ndi mchere, chifukwa zimatha kubweretsa mavuto ndi kapamba, komanso kupangitsa kuti muwoneke edema komanso kukhazikika kwa matenda oopsa. Popeza mtundu wachiwiri wa matenda ashuga nthawi zambiri umayamba pakati pa anthu azaka zapakati komanso zovuta, zovuta za kuthamanga kwa magazi ndizofunikira kwa ambiri a iwo. Kudya zakudya zamchere kwambiri (kuphatikiza nsomba zofiira) kumayambitsa kupanikizika ndikuwonjezera chikhalidwe cha mtima ndi mitsempha yamagazi.
Mukamaphika nsomba, ndibwino kuwonjezera mchere wambiri, ndikuisintha ndi zonunkhira zina ndi zokometsera. Ndikofunika kuphika osawonjezera mafuta, chifukwa mankhwalawa palokha ali ndi mafuta ena athanzi. Kuti filletyi isakhale youma, itha kuphika uvuni mu mpango wapadera wa pulasitiki. Nsomba zokonzedwa mwanjira imeneyi zimakhala ndi chinyezi chambiri ndipo zimasungunuka.
Anthu odwala matenda ashuga saloledwa kudya nsomba zoyera zamitundu yamafuta (mwachitsanzo, pangasius, notothenia, herring, catfish ndi mackerel). Ngakhale kukoma kosangalatsa, izi, mwatsoka, zimatha kuyambitsa maonekedwe owonjezera mapaundi ndikupangitsa zovuta ndi kapamba. Nsomba zamafuta ochepa komanso nsomba zam'madzi ndizothandiza popanga mavitamini ndi mchere womwe umapangidwa bwino ndi thupi.
Ndikofunika kuti anthu odwala matenda ashuga azidya nyama yam'madzi yophika. Shrimp, squid ndi octopus ndizambiri mu protein, mavitamini ndi phosphorous.
Zamasamba
Zakudya zamtundu wa 2 shuga zimakhazikitsidwa ndi kuchuluka kwa zakudya zamasamba m'zakudya, ndiye zamasamba zamtundu uliwonse ziyenera kukhala gawo lofunikira la chakudya chomwe odwala amadya. Muli shuga wochepa kwambiri, ndipo nthawi yomweyo ali ndi mafuta ambiri, mavitamini ndi zinthu zina zofunika zamankhwala. Masamba othandiza kwambiri a shuga ndi obiriwira komanso ofiira. Izi ndichifukwa choti ali ndi kuchuluka kwa ma antioxidants omwe amalepheretsa mapangidwe a zoyipitsa zaulere zaulere. Kudya tomato, nkhaka, tsabola wokoma ndi anyezi wobiriwira kumakupatsani mwayi wowonjezera chitetezo chokwanira cha anthu ndikuwongolera chimbudzi.
Masamba oterowo ndi othandizanso kwa odwala:
- kolifulawa;
- Yerusalemu artichoke;
- dzungu
- anyezi ndi anyezi wabuluu;
- broccoli
- radish;
- zukini ndi biringanya.
Beet imathandizanso kwambiri kwa odwala matenda ashuga, popeza imakhala ndi ma amino acid, ma enzyme komanso chakudya pang'onopang'ono. Palibe mafuta mu masamba awa konse, chifukwa chake zopatsa mphamvu zimakhala zochepa. Zakudya za Beetroot zimakhala ndi zinthu zotsutsa-kutupa ndi antiseptic, zimathandizira chitetezo chokwanira komanso zimalimbitsa makhoma a mitsempha yamagazi. Chofunikira china cha beets kwa odwala matenda ashuga ndi kusuntha kwamtumbo, komwe kumathandiza kupewa kudzimbidwa komanso kumva kuwawa m'mimba.
Dongosolo labwino lazakudya la matenda ashuga a 2 limalola kuti ngakhale mbatata iziphatikizidwa muzakudya, koma masamba awa sayenera kukhala osankhidwa posankha ndi kukonza mbale. Lili ndi wowuma kwambiri ndipo lili ndi zopatsa mphamvu zambiri (poyerekeza ndi masamba ena), kotero kuchuluka kwake kuyenera kukhala kochepa.
Ndiye kuti zamasamba zimangobweretsa thupi lokha, ziyenera kuphikidwa bwino. Ngati ndiwo zamasamba zitha kudyedwa zosaphika, ndipo wodwalayo alibe zovuta m'mimba, ndi bwino kuzigwiritsa ntchito mwanjira imeneyi, chifukwa zimasunga kuchuluka kwazinthu zofunikira, mavitamini ndi mchere. Koma ngati wodwalayo ali ndi mavuto am'mimba ndi matenda am'mimba (mwachitsanzo, matenda opatsirana), ndiye kuti masamba onse ayenera kuyamwa.
Ndikosayenera kwambiri kuphika masamba kapena kuwapatsa mafuta ambiri ndi mafuta a masamba, chifukwa amamwa mafuta, ndipo zabwino za mbale zotere zimakhala zochepa. Zakudya zamafuta ndi zokazinga sizimangoyipitsa zinchito za kapamba, komanso nthawi zambiri zimayambitsa mapaundi owonjezera.
Masamba ophika ndi mafuta ochulukirapo amakhala ndi zambiri zopatsa mphamvu ndipo amatha kuwonjezera mafuta m'thupi
Zipatso
Pambuyo popezeka matenda a shuga a 2, odwala ena amayesa kupatula zipatso zonse pachakudya, kusiya maapulo wowawasa okhaokha, ndipo nthawi zina amapaka zipatso. Koma izi sizofunikira, chifukwa zipatso zambiri zimakhala ndi mtundu wocheperako wa glycemic ndipo zimakhala ndi chakudya chochepa komanso zopatsa mphamvu. Kwa odwala matenda ashuga, zipatso zonse ndi zipatso zomwe zimakhala ndi otsika komanso pakati pa glycemic index ndizothandiza, chifukwa zimakhala ndi mavitamini ambiri, ma asidi achilengedwe, ma pigment ndi michere yambiri.
Odwala amatha kudya zipatso ndi zipatso:
Momwe mungadyere ndi matenda a shuga a 2 komanso mndandanda wazitsanzo- maapulo
- mapeyala
- ma tangerines;
- malalanje
- zipatso zamphesa;
- ma apricots
- plums
- othandizira;
- Cherry
- cranberries;
- rasipiberi.
Zipatso zimakhala ndi chakudya, motero kuchuluka kwake muzakudya ziyenera kukhala zochepa. Ndikofunika kuti muzidya m'mawa (wokwera mpaka 16:00) kuti shuga asasanduke mafuta osungira. Asanagone komanso m'mimba yopanda kanthu m'mawa, zipatso zimakhala bwino kuti zisadye, chifukwa izi zimatha kuyambitsa kupweteka kwa m'mimba komanso kuchuluka kwa mapaundi owonjezera. Vwende, chivwende ndi nkhuyu zimawerengedwa kuti ndi zipatso zoletsedwa za matenda amitundu iwiri chifukwa zimakhala ndi glycemic index yayikulu komanso zimakhala ndi shuga wambiri. Pa chifukwa chomwechi, ndikosayenera kuti odwala adye zipatso zouma monga masiku ndi nkhuyu zouma.
Mapichesi ndi nthochi zitha kukhalapo mukudya kwa anthu odwala matenda ashuga, koma ndibwino kuti musamadye kamodzi kapena kawiri pa sabata. Kugwiritsa ntchito tsiku ndi tsiku, ndibwino kupatsa chidwi ndi ma plamu, maapulo ndi zipatso, chifukwa amathandizira kukhazikitsa chimbudzi komanso amakhala ndi fiber yambiri yoyipa. Ali ndi mavitamini ndi michere yambiri yofunikira pantchito yogwirizana. Chipatso ndichithandizo chabwino komanso chokoma, chomwe mutha kuthana nacho chokhumba zakudya zoletsedwa. Odwala omwe amadya zipatso nthawi zonse, ndizosavuta kutsatira kadyedwe komanso zochitika za tsiku ndi tsiku.
Mbale ndi pasitala
Kodi odwala angadye chiyani kuchokera ku chimanga ndi pasitala? Mndandandawu uli ndi zinthu zambiri zololedwa zomwe mumatha kuphika zakudya zabwino komanso zathanzi. Ndi phala ndi pasitala zomwe ziyenera kukhala gwero la chakudya pang'onopang'ono chofunikira kuti wodwala azigwira ntchito yaubongo ndikulandila mphamvu. Zinthu zomwe madokotala amalimbikitsa:
- zitsamba;
- mpunga wosasungunuka;
- oats omwe amafuna kuphika (osati poyambira pompopompo);
- Bulgar;
- nandolo
- durum tirigu pasitala;
- kubuula kwa tirigu;
- mapira.
Koma ngakhale mbewu zosaloledwa ziyenera kuphikidwa bwino ndi kudyedwa. Ndibwino kuphika phala m'madzi osanenanso mafuta ndi mafuta. Ndikofunika kudya nawo kadzutsa, chifukwa chakudya chopatsa mphamvu chimapatsa wodwala mphamvu tsiku lonse. Malangizo osavuta awa ayenera kukumbukiridwa nthawi zonse, chifukwa mbewu zosankhidwa bwino komanso zopanda mafuta zimangopindulitsa komanso sizivulaza thanzi la munthu.
Mtundu wachiwiri wa matenda ashuga, muyenera kudya pang'ono. Ndikofunika kuti muchepetse zakudya za tsiku ndi tsiku muzakudya 5-6
Ndikane chiyani?
Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri sayenera kutalikiratu ndi zakudya monga zakudya ndi zinthu:
- shuga ndi zinthu zomwe zili nazo;
- mafuta ophikira omwe adakonzedwa pogwiritsa ntchito masamba ambiri kapena batala;
- kusuta nyama;
- zakudya zosavuta ndi chakudya chofulumira;
- marinade;
- mchere wowuma komanso wokometsera zonunkhira;
- zinthu zophika buledi za premium.
Zosankha zamasana tsiku
Ndikwabwino kupanga menyu wazaka zam'mawa, kuwerengera zomwe zili ndi calorie ndi kuchuluka kwa mafuta, mapuloteni ndi chakudya m'mbale. Gome 1 ikuwonetsa zomwe zili ndi zopatsa mphamvu zopezeka ndi zakudya zina zomwe zimaloledwa kudya No. 9.Motsogozedwa ndi izi, malingaliro a asing'anga ndi kapangidwe kake, komwe nthawi zonse chimafotokozeredwa pamapaketi azinthu, ndizosavuta kupanga chakudya champhamvu kwambiri.
Gome 1. Zopezeka zama kalori ndi kapangidwe kazinthu zomwe zimadyedwa kwambiri ndi zakudya No. 9
Zosankha zachitsanzo za tsikulo zitha kuwoneka motere:
- kadzutsa - oatmeal, chidutswa cha tchizi chamafuta ochepa, buledi wopanda tirigu wopanda yisiti;
- zokhwasula - mtedza kapena apulo;
- nkhomaliro - msuzi wamasamba, bere la nkhuku yophika kapena Turkey, phala la buckwheat, madzi a mabulosi;
- tiyi wamasana - zipatso zololedwa ndi kapu ya rosehip;
- chakudya chamadzulo - nsomba zothimbidwa ndi masamba kapena tchizi chamafuta pang'ono, kapu ya zipatso zosafunikira popanda shuga;
- akamwe zoziziritsa kukhosi asanagone - 200 ml ya kefir wopanda mafuta.
Zakudya za wodwala wodwala matenda ashuga a 2 amatha kukhala osiyanasiyana komanso okoma. Kuperewera kwa zakudya zotsekemera mkati mwake kumalipidwa ndi zipatso zabwino ndi mtedza, ndipo nyama yamafuta imasinthidwa ndikusankha zakudya. Kuphatikiza kwakukulu kwa menyu ndikuti ikhoza kukonzekera banja lonse. Kuletsedwa kwamafuta a nyama ndi shuga ndikofunikira ngakhale kwa anthu athanzi, ndipo ndi matenda ashuga ndizofunikira kuti mukhale ndi thanzi labwino kwazaka zambiri.
