Kodi n'koyenera kuti munthu amene ali ndi matenda a shuga adye zipatso? (Anthu odwala matenda a shuga) Tiyeni tidziwe tanthauzo lenileni la izi!

Anthu akauzidwa kuti ali ndi matenda a shuga, chinthu choyamba chomwe amaopa ndi kudya zipatso. Anthu ambiri amasiya kudya zipatso zonse, akuganiza kuti, 'O, chipatso ndi chotsekemera, chidzawonjezera shuga m'magazi.' Nthawi zina timamva anzathu ndi achibale akunena kuti, "O... kodi mulibe shuga? Simuyenera kudya zipatso." Koma kodi ziyenera kukhala choncho? Kodi zipatso ndi mdani wa matenda a shuga? Lero, tiyeni tikambirane ngati chipatso ndi bwenzi kapena mdani wa munthu wodwala matenda a shuga.

Kodi kwenikweni chimachitika ndi shuga m'magazi mwathu tikadya zipatso?

Mwachidule, kukoma kwa chipatso kumachokera ku shuga wachilengedwe wotchedwa `Fructose` . Tikadya chipatso, thupi lathu limasintha `Fructose` iyi kukhala ` Glucose`. Izi zili choncho chifukwa maselo a thupi lathu amatha kugwiritsa ntchito `Glucose` ngati mphamvu. `Glucose` iyi ikalowa m'magazi, shuga m'magazi amakwera.

"Chifukwa chake, kudya chipatso sikwabwino," mungaganize. Koma dikirani kaye. Nayi mfundo yofunika. Chipatso sichili ndi shuga wokha, komanso chinthu chofunikira kwambiri chotchedwa ulusi . Ulusi uwu umagwira ntchito ngati siponji. Izi zikutanthauza kuti, kuchuluka kwa shuga komwe kumawonjezeredwa m'magazi kuchokera ku chipatso kumayendetsedwa kwambiri ndi ulusi uwu, zomwe zimachitika.

Tangoganizirani, ngati mumwa chakumwa chotsekemera, shuga amene ali mmenemo mwachangu komanso popanda kusokoneza kulikonse, mkati mwa mphindi zochepa, amawonjezera shuga nthawi yomweyo. Koma mukamadya chipatso, shugayo imalowa m'magazi pang'onopang'ono chifukwa cha ulusi womwe uli mmenemo. Chifukwa chake, shuga m'magazi sawonjezeka nthawi yomweyo. Uku ndiye kusiyana kwakukulu pakati pa zipatso ndi zakudya zotsekemera zopangidwa.

Ubwino wodya zipatso kwa munthu wodwala matenda a shuga

Chipatso ndi chakudya chapamwamba chodzaza ndi mavitamini, mchere, ndi mankhwala omwe amathandiza kwambiri matupi athu. Nazi zina mwa zabwino zodya zipatso kwa munthu wodwala matenda a shuga.

• Amachepetsa chiopsezo cha matenda a mtima: Anthu omwe ali ndi matenda a shuga ali ndi mwayi wowirikiza kawiri wodwala matenda a mtima kapena sitiroko kuposa ena. Zakudya zomwe zili mu zipatso zimathandiza kuchepetsa chiopsezochi poteteza mitsempha yamagazi ndikulamulira cholesterol ndi kuthamanga kwa magazi.
• Kuthandiza kuchepetsa shuga m'magazi ndi kuchepetsa thupi:Chifukwa cha ulusi womwe tidakambirana kale, kudya zipatso kumakupangitsani kumva kukhuta. Chifukwa chake, n'kosavuta kuwongolera kudya kosafunikira ndikusunga thupi labwino. Kafukufuku wina wapeza kuti kudya zipatso monga mabulosi abuluu, maapulo, ndi mapeyala osachepera masiku asanu pa sabata kungachepetse chiopsezo chotenga matenda a 'Type 2 Diabetes' (mtundu wa 2 diabetes) ndi pafupifupi 23%.
• Zimathandiza thanzi lonse: Ulusi womwe uli mu zipatso umathandiza kugaya chakudya komanso umathandiza kupewa kudzimbidwa. Komanso, popeza zipatso nthawi zambiri zimakhala madzi, zimathandiza kuti thupi likhale ndi madzi okwanira.

Ndiye mungadye zipatso zingati?

Kawirikawiri, gawo limodzi la chipatso limaonedwa kuti lili ndi magalamu 15 a chakudya. Komabe, kuchuluka kumeneku kumasiyana malinga ndi zipatso.

Tangoganizirani, ngati mukufuna kudya magalamu 15 a chakudya, nayi kuchuluka kwa chakudya chomwe muyenera kudya:

• Hafu ya apulo wapakatikati
• Hafu ya nthochi
• 1 chikho cha mabulosi akuda kapena raspberries
• Makapu 1 1/4 a sitiroberi
• Chikho chimodzi cha chivwende chodulidwa
• Supuni ziwiri zoumba zoumba

Kodi mukudziwa? Hafu ya apulo ili ndi chakudya chofanana ndi supuni ziwiri za mphesa zouma. Choncho ndikofunikira kusamala ndi kuchuluka kwa chakudya chomwe mumadya.

Kodi index ya glycemic ndi chiyani?

Apa tikufunika kudziwa chinthu china chofunikira. Ndicho Glycemic Index (GI) . Mwachidule, chimayesa momwe shuga m'magazi mwathu imakwera mofulumira titadya chakudya china.

• Zakudya za GI Yotsika: Zakudya izi zimayambitsa kukwera pang'onopang'ono kwa shuga m'magazi akadya (GI ya 55 kapena kuchepera).
• Zakudya zokhala ndi GI yokwera: Izi zimapangitsa kuti shuga m'magazi akwere mofulumira akamadya (GI ya 70 kapena kupitirira apo).

Ndi bwino kuti munthu amene ali ndi matenda a shuga asankhe zakudya zomwe zili ndi GI yotsika.

Zipatso zabwino kwambiri komanso zosamala kwambiri za matenda a shuga

Kuchokera patebulo lomwe lili pansipa, mutha kuwona zipatso zomwe zili zabwino kwa anthu omwe ali ndi matenda ashuga (GI yotsika) ndi zomwe muyenera kusamala nazo pang'ono (GI yokwera).

Njira 5 zodyera zipatso moyenera popanda kuwonjezera shuga wambiri

Chabwino, kodi tingawonjezere bwanji chipatso ichi ku zakudya zathu? Nazi malangizo osavuta.

1. Samalirani kuchuluka kwa chakudya: Samalani kwambiri mukamadya zipatso zouma, makamaka. Monga taonera kale, supuni ziwiri za mphesa zouma zimakhala ndi shuga wofanana ndi theka la apulo. Choncho musaganize kuti "kuli bwino kudya pang'ono."

2. Sankhani zipatso zatsopano: Idyani zipatso zatsopano kapena zozizira nthawi iliyonse yomwe zingatheke. Pewani zipatso zam'chitini ndi jamu zomwe zili mu madzi a shuga, chifukwa zimakhala ndi shuga wambiri wowonjezera.

3. Idyani chipatso chonse m'malo mwa madzi: Madzi a zipatso akapangidwa, gawo lamtengo wapatali kwambiri la chipatso, ulusi, limachotsedwa. Chotsala ndi madzi a shuga okha. Chifukwa chake, kumwa madzi a zipatso kumabweretsa kukwera kwa shuga m'magazi mwadzidzidzi. Chifukwa chake, nthawi zonse idyani chipatso chonsecho.

4. Idyani tsiku lonse: M'malo modya zipatso ziwiri nthawi imodzi pa chakudya cham'mawa, n'kosavuta kuchepetsa kuchuluka kwa shuga m'magazi mwa kudya chimodzi m'mawa ndi china pa nkhomaliro kapena chakudya chamadzulo.

5.Idyani ndi mapuloteni kapena mafuta: M'malo modya zipatso zokha, ziphatikizeni ndi chinthu chokhala ndi mapuloteni ambiri kapena mafuta abwino. Mwachitsanzo, mutha kudya chidutswa cha apulo ndi batala wa mtedza pang'ono, kapena kapu ya yogurt yopanda shuga ndi zipatso zochepa. Izi zichepetsa liwiro lomwe shuga amalowa m'magazi ndikukuthandizani kumva kukhuta kwa nthawi yayitali.