Zipatso ndi ndiwo zamasamba zothandiza kuchepetsa shuga wa magazi

Matenda a shuga ndi matenda otchedwa endocrine omwe amakhudzidwa ndi kuchuluka kwa shuga m'magazi. Zotsatira zake, machitidwe ambiri a thupi amaonongeka, kuphatikizapo mitsempha ya mitsempha ndi yazing'onong'ono, imayambitsa matenda. Malingana ndi chiwerengero cha padziko lapansi, anthu amodzi mwa anthu 30 alionse amadwala matendawa. Ndi anthu omwe ali ndi matenda aakulu, amapezeka ndi matenda a shuga, amene amatsogolera njira yoyenera ya moyo, yomwe ili yofunikira kwa munthu aliyense pa dziko lapansi. Zipatso ndi ndiwo zamasamba zothandiza kuchepetsa shuga wa magazi, timaphunzira kuchokera m'buku lino.

Pofuna kuchiza matenda a shuga komanso pofuna kupewa matendawa komanso kukhalabe ndi thanzi labwino, malamulo oyenera okhutira ndi zofunika. Ndi matenda a shuga, muyenera kudya zakudya zomwe zingachepetse shuga la magazi.

Monga momwe kafukufuku wa matendawa amasonyezera, zakudya za odwala matenda ashuga ziyenera kukhala ndi zakudya zomwe zili ndi fiber zomwe zimakhala ndi mafuta ochepa komanso shuga, komanso kudya zakudya zomwe zili ndi chakudya. Shuga m'magazi amagwirizananso ndi kudya zakudya zomwe zili ndi chakudya chambiri, zomwe zimapereka mphamvu m'thupi.

Ngati tilankhula za kufunika ndi gawo la zakudya m'thupi la shuga, m'pofunika kusiyanitsa pakati pa "zabwino" ndi "zoipa" zamagulu, zomwe zimatsimikiziridwa ndi ndondomeko ya glycemic index (GI). Mankhwala omwe ali ndi (GI) apamwamba, amathandizidwa mwamsanga ndi thupi ndikuwonjezera shuga la magazi. Mankhwala omwe ali ndi otsika (GI), amapereka shuga wambiri m'magazi, ndipo msinkhu uwu umasungidwa moyenera.

Fiber ndi zinthu zotere zomwe zimatha kutenga ndi kuchotsa ku zinthu zowononga thupi ndi mankhwala owopsa, ndipo zimayambitsa ntchito ya m'mimba. Anthu omwe ali ndi matenda a shuga, ndi kofunika kuti adye zakudya zamtunduwu, chifukwa zimatha kuchepetsa kutsekemera kwa shuga komanso kusunga shuga.

Choncho, masamba ndi zipatso mu zakudya za shuga ndi zofunika kwambiri, komabe, monga chakudya cha munthu aliyense. Chizoloŵezi chodyera zipatso ndi ndiwo zamasamba ziyenera kukhala 3 mpaka 5 pa tsiku, pa chakudya chirichonse. Zomera zothandiza ndi zipatso zimapereka thupi ndi mavitamini, makatani ndi chakudya. Zitsulo zambiri zimapezeka masamba, mbatata imapezeka - 2.9%, komanso mu kabichi - 14% ya kulemera kwake, mu zipatso zimakhala ndi 5% za kulemera kwake.

Anthu omwe ali ndi matenda a shuga ayenera kuphatikizapo kudya zakudya zamasamba ndi zipatso kuti achepetse shuga la magazi. Mu mitundu yosiyanasiyana ya zipatso ndi ndiwo zamasamba, mndandanda (GI) uli ndi zizindikiro zosiyana, ndipo izi zimakhudza ubwino wa mankhwala ena, omwe akudwala matenda a shuga. Mndandanda (GI) wa zinthu monga mavwende, nthochi, beets, chimanga, kaloti zimachokera ku 55-95.

Zakudya izi ziyenera kukhala ndi zakudya zokhudzana ndi shuga ngati ntchito zawo za tsiku ndi tsiku zimagwiritsidwa ntchito ndi mphamvu yaikulu. Kenaka kuwonjezeka kwa shuga m'magazi, ndi kuwonjezeka kwa mphamvu, kumayesayesa kuthandizira ntchito ya minofu, ndipo idzawonongedwa ndi thupi kuti likhalebe ndi zinthu zoyenera.

Zothandiza masamba ndi zipatso kuchepetsa shuga wa magazi odwala matenda ashuga - caulifulawa, biringanya, radish, turnips, tsabola wokoma, tomato, nkhaka, sipinachi. Saladi, dzungu, zukini, nyemba kabichi (GI 15), chipatso, mchere wopanda shuga (GI 25), zipatso zosapangidwira (GI 30), m'madzi atsopano (GI 40) popanda shuga wowonjezera. Ndibwino kudya zakudya zophika kapena zophikidwa, zophika kapena zakuda.

Ndi bwino kuti odwala matenda a shuga agwiritsire ntchito mafuta obwereka kapena mafuta a azitona, komanso zinthu monga phwetekere, ginger, letesi, horseradish, mpiru, adyo, tsabola, mchere, mandimu kapena viniga. Ma saladi a zipatso akhoza kudzazidwa ndi saccharin ndi madzi a mandimu, otsika mafuta yogurt. Muchepa mungagwiritse ntchito zipatso zabwino ndi ndiwo zamasamba, monga zipatso zouma.

Zakudya zabwino za odwala matenda a shuga sungatchedwe zoipa kwa thanzi kapena zochepa.
Mfundo yakuti anthu amasamala ndi kusamalira thanzi lawo, kudya zipatso ndi ndiwo zamasamba, pogwiritsira ntchito pokonzekera njira zoterezi zomwe zakhala zikuthandiza. Ndipo chifukwa chamoyo ichi chimapatsa munthu moyo wautali ndi mphamvu.

Inu, mwinamwake, ngati mikate, maswiti, tiyi, khofi, buns? Mwinamwake simukuwopa chiwerengero chanu, ndipo simukufuna kukhala wodzaza. Koma kodi shuga ndi yopweteka kwa inu? Mwa anthu pali lingaliro lakuti shuga ndi imfa yoyera. Madokotala amanena kuti ngati mumagwiritsa ntchito shuga, izi zidzakuchititsani mavuto aakulu.

Mfundo yakuti zakudya zili ndi shuga wambiri, ndipo izi sizongowonjezera kunenepa kwambiri, komanso kukula kwa matenda monga matenda a shuga, shuga, khansara. Shuga amachititsa kusintha kwa mlingo wa shuga mu magazi m'thupi. Choyamba, pali kuwonjezeka kwa shuga m'magazi, kumaphatikizapo kuwonjezeka kwa mphamvu. Ndiye kuchepa mofulumira, ndi kumverera kwa kutopa. Kusinthasintha kwakukulu, kutopa kumawonjezeka komanso kugwira ntchito kumachepa. Pali kudalira komwe kumabweretsa kuvutika maganizo ndi kusakhazikika kwa psyche. Shuga ikhoza kufooketsa chitetezo cha mthupi ndikuchotsa zakudya zamtengo wapatali monga folic acid, mavitamini A, C, B12, phosphorous, calcium, iron, chromium.

Shuga amawononga mano ndi mano, imachepetsa ukalamba wa khungu ndi ziwalo za mkati. Ana ndi achinyamata ali owononga shuga kwambiri. Malingana ndi kafukufuku, ngati mumachepetsa kuchuluka kwa shuga mu zakudya zanu, zimapangitsa kuti maphunziro anu azikulirakulira komanso kumapangitsa kuti mukhale ndi maganizo abwino.

Pali njira zingapo zochepetsera kumwa shuga. Ndipo iwo ndi osavuta. Poyamba, mungagwiritse ntchito njira imodzi, pang'onopang'ono kuwonjezera ena. Pa thanzi lanu, zonsezi zingakhudze zabwino. Musati muwonjezere shuga kwa mankhwala omwe alibe shuga, ndipo awa ndi kanyumba tchizi, tirigu, khofi, tiyi ndi zina zotero. Musakhulupirire mawu omwe shuga ndi "othandiza". Ngakhale shuga wofiirira amavulaza kwambiri kuposa zabwino.

Yesetsani kuti musamadye zakudya zomwe mulibe zowonjezera ndipo zili ndi chakudya chambiri. Izi ndi pasitala, mbatata, mkate wopanda tirigu. Phunzirani zomwe zikugulitsidwa zomwe mukupita kukagula. Fufuzani zakudya zopanda mafuta, osati "zakudya zopanda mafuta" zomwe zili ndi shuga wambiri. Ndipo zakudya zopanda zokometsetsa zingakhale ndi shuga wambiri. Muyenera kukumbukira shuga, komanso zakudya zomwe zili ndi zakudya.

Gulani masamba, zipatso ndi zipatso zosiyanasiyana. Mwa mtundu, n'zotheka kudziwa zinthu zofunika, zamchere, mavitamini zili muzinthu. Choncho zakudya zamtundu ndi zofiira zili ndi vitamini C wambiri, zowonjezera zili ndi fiber ndi zina zotero. Koma makoswe, mabala, chips sayenera kuchotsedwa ku zakudya.

Muyenera kukhala osamala kwambiri ndi olowa shuga. Amachepetsa chromium m'matupi, motero, kukhumba kwa maswiti kumawonjezeka. Chokometsera chilichonse chimakhala ndi zovuta zake. Phunzirani kuŵerenga lemba mosamala. Gawani kuchuluka kwa shuga ndi 4, ndipo tipeze kuchuluka kwa makapu a tiyi omwe akuwonjezeredwa ku mankhwalawa.

Sankhani zipatso zokhazokha zokha. Ngati simungakhoze kuchita popanda chipatso chokoma, muyenera kuchepetsa kuchuluka kwake kwa magalamu 100 kapena 120 patsiku. Njira iyi ingakonzedwe kwa anthu omwe akufunika kuchepetsa shuga wa magazi kapena kulemera. Izi ndi zofunika kwa zizindikiro zachipatala.

Kuchokera pa zakudya zanu muyenera kuchotsa timadzi tokoma, omwe ali ndi shuga wambiri. Ndiponsotu, shuga palokha ndi yoopsa, zomwe zili pamwamba zingathe kusokoneza kuyika kwa zigawo zamtengo wapatali za zipatso. Muyenera kusankha juzi 100%. Ndipo ndi bwino kukonzekera timadzi timadziti ta zipatso.

Anthu omwe alibe "shuga wodalirika", mphamvu zawo ndi zowonongeka sizidalira kukhalapo kwachitonthozo komanso kukhala ndi maganizo abwino. Pofuna kuchepetsa shuga wamagazi muyenera kudya zipatso zabwino ndi ndiwo zamasamba. Pogwiritsa ntchito njirazi zochepetsera shuga, mutha kusintha kadyedwe kanu ndipo mukhoza kupanga zakudyazo kukhala zathanzi.