Kodi anthu odwala matenda ashuga angadye kaloti?

Zamkati

• Kaloti ndi matenda ashuga
• Chakudya chopatsa thanzi
• Kodi carb-low ndiyabwino kwambiri?
• Kuwerengera kwa carb
• Zikhulupiriro zazakudya
• Nthawi yoti muwone katswiri wazakudya
• Mfundo yofunika

Anthu omwe ali ndi matenda ashuga amatha kudabwa kuti malangizo abwino kwambiri ndi ati. Funso lofala lomwe limatuluka ndikuti, kodi anthu omwe ali ndi matenda ashuga amatha kudya kaloti?

Yankho lalifupi ndi losavuta ndilo, inde. Kaloti, komanso masamba ena monga broccoli ndi kolifulawa, ndiwo masamba osakhuthala. Kwa anthu omwe ali ndi matenda ashuga (ndi ena onse, pazomwezo), ndiwo zamasamba zosagundika ndi gawo lofunikira la chakudya chopatsa thanzi.

Ndikofunika kumvetsera zomwe zili ndi chakudya chamagulu akamadwala matenda ashuga. Komabe, zakudya zambiri zomwe zimakhala ndi ma carbs zimakhalanso ndi mavitamini, michere komanso fiber.

Zina mwazakudya izi, makamaka ndiwo zamasamba zopanda kukhuthala, sizimakhudza kwenikweni shuga wamagazi. Munkhaniyi, tiwona momwe kaloti imakhudzira matenda ashuga, ndikupatsanso chidziwitso chothandiza cha chakudya ndi matenda ashuga.

Kaloti ndi matenda ashuga

Pali chowonadi kuseri kwa mwambiwo, "idyani utawaleza." Zipatso ndi ndiwo zamasamba zokongola ndizodzala ndi zakudya zopatsa thanzi. Kaloti amadziwika kuti ali ndi beta-carotene, omwe amatsogolera vitamini A. Amakhalanso ndi antioxidants, fiber, ndi zakudya zina.

Karoti wapakatikati amakhala ndi magalamu anayi okha a maukonde (osungika) ndipo ndi chakudya chotsika kwambiri. Zakudya zomwe zili ndi ma carbs ochepa komanso otsika pa glycemic index sizikhala ndi gawo lalikulu kwambiri pamashuga amwazi.

Kafukufuku akuwonetsanso kuti michere ya kaloti imatha kukhala yopindulitsa kwa anthu omwe ali ndi matenda ashuga.

• Vitamini A. Mmodzi, ofufuza adafufuza kufunikira kwa vitamini A pakuwongolera magazi m'magazi. Adapeza kuti mbewa zomwe zimakhala ndi vuto la vitamini A zimakumana ndi vuto la pancreatic β-cell. Adawonanso kuchepa kwa kutulutsa kwa insulin komanso kutsata kwa hyperglycemia. Zotsatira izi zikuwonetsa kuti vitamini A itha kuthandizira kuwongolera shuga wamagazi kwa anthu omwe ali ndi matenda ashuga.
• Vitamini B-6. Mavitamini a B amatenga gawo lofunikira m'malo ambiri am'magazi. Kafukufuku wina anapeza kuti kuchepa kwa mavitamini B-1 ndi B-6 kunali kofala kwa anthu omwe ali ndi matenda amtundu wa 2. Kuphatikiza apo, kukula koyambirira kwa matenda ashuga nephropathy kunali kofala kwambiri ngati milingo ya vitamini B-6 inali yotsika. Kafukufukuyu akuwonetsa kuti mavitamini B-6 otsika angakhudze zotsatira za matenda ashuga.
• CHIKWANGWANI. Kudyetsa zakudya zamafuta ndi gawo lofunikira pakusamalira shuga m'magazi. Kafukufuku waposachedwa wa 16 akuwonetsa umboni wamphamvu kuti zakudya zopatsa thanzi zingathandize kuchepetsa kufalikira kwa mtundu wa 2 shuga. Kuphatikiza apo, kwa anthu omwe ali ndi matenda ashuga, kudya michere kumatha kuchepetsa kuchepa kwa magazi kwakanthawi komanso kusala magazi.

Chakudya chopatsa thanzi

Kwa anthu omwe ali ndi matenda ashuga, kutsatira zakudya zopatsa thanzi ndikofunikira pakusamalira matenda anu. National Institute of Health (NIH) ikugogomezera kuti chakudya chabwino kwambiri cha matenda ashuga chimakhala ndi zakudya zochokera m'magulu onse azakudya. Izi zikuphatikiza:

• masamba
• zipatso
• mbewu
• mapuloteni
• mkaka wopanda mafuta kapena wopanda mafuta

Malinga ndi American Diabetes Association (ADA), njira yabwino kwambiri yopititsira patsogolo magazi m'magazi ndikudya komanso kuchita masewera olimbitsa thupi. Kudya zakudya zabwino kungathandizenso kuchepetsa thupi. Ngakhale kuchepetsedwa kwa 5% kwa kulemera kwa thupi kumathandizanso kuti shuga azikhala bwino.

Kuti tiwonjezere malingaliro a NIH pamwambapa, ADA imalimbikitsa malangizo otsatirawa odyera athanzi ndi matenda ashuga.

• Idyani ndiwo zamasamba zambiri zopanda kukhuthala, monga kaloti, broccoli, ndi zukini. Osachepera theka la mbale yanu iyenera kudzazidwa ndi mitundu iyi ya ndiwo zamasamba zopatsa thanzi.
• Mtundu wabwino kwambiri wamapuloteni wazakudya zabwino ndi zomanga thupi. Pafupifupi kotala la mbale yanu iyenera kukhala yopanda mafuta, monga nkhuku kapena nsomba. Pewani kuwotcha kwambiri ndikupatseni mapuloteni anu, yesani kuphika kapena kuphika pang'ono m'malo mwake.
• Chepetsani kudya kwa carb pakudya pafupifupi 1 chikho chimodzi kapena kuchepera. Yesetsani kudya ma carbs okhala ndi zotupa zambiri, chifukwa ma fiber amathandizira kusintha magalamu a shuga. Zipangizo zazikulu zopangira fiber zimaphatikizapo nyemba, buledi wambewu zonse, mpunga wabulauni, ndi zakudya zina zonse zambewu.
• Zipatso ndi mkaka wopanda mafuta ambiri zimatha kuwonjezera chakudya chabwino. Onetsetsani kuti musapitirire pa kukula kwa gawo. Zipatso zazing'ono pang'ono kapena theka la mkaka wamafuta ochepa zimatha kukhala chakudya chokoma mukatha kudya. Chepetsani zipatso zouma ndi timadziti ta zipatso popeza ma carbs awo amakhala ochulukirapo.

Nthawi zina mumatha kulakalaka kuchipatala, ndipo nthawi zina kukoma kumakhala bwino. Komabe, nkofunika kukumbukira zomwe mukudya, ndi kuchuluka kwa zomwe mukudya.

Kudya zakudya zambiri zosinthidwa, zotsekemera kumatha kusokoneza kuchuluka kwa shuga wamagazi. Zakudya izi zitha kupanganso kunenepa ndipo zimatha kusokoneza thanzi lanu lonse. Kusankha njira zam'madzi ochepa kwambiri, ndipo nthawi zina, ndiyo njira yabwino kwambiri yodzichiritsira.

Kodi carb-low ndiyabwino kwambiri?

M'zaka zaposachedwa, zakudya zochepa za carb zakhala zakudya zodziwika bwino. M'magulu azaumoyo ndi thanzi, chakudya chochepa kwambiri chalimbikitsa matenda ashuga.

Pali chowonadi ichi ku lingaliro ili. Lipoti la 2018 logwirizana kuchokera ku ADA ndi European Association for the Study of Diabetes (EASD) likuti zakudya zochepa - zophatikizira mafuta ochepa - zimapindulitsa omwe ali ndi matenda ashuga.

Malinga ndi kafukufukuyu, chakudya chochepa kwambiri cha ma carbohydrate (ochepera 26 peresenti yamphamvu zonse) chidachepetsa kwambiri ku HbA_1c pa miyezi 3 ndi 6, ndikuchepa kwa miyezi 12 ndi 24. Izi zikutanthauza kuti zakudya zopitilira muyeso (monga zakudya za ketogenic, zomwe zimachepetsa ma carbs mpaka 5% yokha), sizofunikira kutsatira kuti muwone zaumoyo.

Kuphatikiza apo, kuchepetsa kudya kwamahydrohydrate kwambiri kumatha kukupangitsani kuphonya mavitamini, michere komanso michere yambiri.

Pamapeto pake, chakudya chochepa kwambiri chimatha kugwira ntchito kwa anthu ena omwe ali ndi matenda ashuga, koma sagwira ntchito kwa aliyense. ADA ndi EASD onse amalimbikitsa kuti chithandizo cha glycemic control, kuphatikiza zakudya, ziyenera kukhala zogwirizana ndi munthuyo.

Kuwerengera kwa carb

Anthu omwe ali ndi matenda ashuga omwe amafunika kutenga insulini nthawi yachakudya ayeneranso kuwerengera ma carb. Izi zachitika kuti zifanane ndi kuchuluka kwa chakudya mu chakudya chanu ndi kuchuluka kwa insulini yomwe mumabaya. Kuchita izi kudzakuthandizani kuti mukhale ndi magazi m'magazi ambiri.

Anthu ena amatha kuwerengera chakudya kuti azitha kuyang'anira ma carbs omwe amadya patsiku.

Powerengera ma carbs, kuphunzira kuwerenga zolembera ndizofunikira. Ndikofunika kukumbukira kuti si ma carbs onse omwe amakhala ndi gawo limodzi pamashuga amwazi. Chifukwa chake, kuwerengera ma carb net ndi njira yabwinoko yowerengera ma carbs anu. Kuti mupeze ma carb net a chakudya, ingochotsani ma fiber kuchokera pazonse zama carbohydrate.

Mwachitsanzo, chikho chimodzi cha kaloti chodulidwa chimakhala ndi magalamu 12.3 azakudya zonse ndi magalamu 3.6 a fiber.

12.3 – 3.6 = 8.7

Izi zimangotisiya ndi ma gramu a 8.7 okha a ma carb net mu chikho chimodzi cha kaloti.

Ngati muli ndi chidwi chowerengera ma carbs kuti muthandize kuthana ndi kuchuluka kwa shuga wamagazi, katswiri wazakudya kapena wophunzitsa za matenda a shuga amatha kukuphunzitsani momwe mungachitire.

Zikhulupiriro zazakudya

Zikhulupiriro ziwiri zomwe anthu ambiri amadwala matenda a shuga ndizoti sangakhale ndi shuga, komanso kuti ayenera kutsatira chakudya chotsika kwambiri. Zotsatira zake, malangizowa ndi achikale komanso abodza.

Shuga monga dzina logwidwa ndi nsomba zambiri sikungokhala maswiti ndi zinthu zophika - zipatso, ndiwo zamasamba, ndi mbewu zonse ndi "shuga" nawonso. Chifukwa chake, nthano yoti anthu odwala matenda ashuga sangadye shuga ndiyabodza. Zakudya zosakaniza ndi zowonjezera ziyenera kuchepetsedwa, koma ADA imalimbikitsa kupitiliza kudya zipatso ndi ndiwo zamasamba monga gawo la chakudya chopatsa thanzi.

Chakudya chotsika kwambiri cha carb sichofunikira pakuwongolera shuga wamagazi, mwina. Zakudya zochepa kwambiri zama carb monga zakudya za keto zimachotsa pafupifupi kudya konse kwama carbohydrate.

Komabe, ngakhale chakudya chotsika kwambiri cha ku Mediterranean chawonetsa zabwino pakulamulira kwa glycemic. Zakudya zochepa kwambiri zama carb sizofunikira komanso zotetezeka kwa aliyense amene ali ndi matenda ashuga. Ndikofunika kuwona katswiri wazakudya kapena wazakudya musanapange zosintha zamtunduwu pazakudya zanu.

Nthawi yoti muwone katswiri wazakudya

Ngati muli ndi matenda ashuga ndipo mukufuna kudya zakudya zopatsa thanzi, katswiri wazakudya zothandiza amatha kuthandiza. Akatswiri azakudya komanso akatswiri azakudya amatha kupereka malingaliro ofotokoza momwe mungadyere zakudya zabwino pamatenda anu. Ngati mukufuna kukumba mozama, akatswiri ena azakudya amapanganso chakudya cha anthu odwala matenda ashuga.

Academy of Nutrition and Dietetics 'Pezani Katswiri chida ndi njira yabwino yopezera akatswiri azakudya m'dera lanu. Chidacho chimakulolani kuti mufufuze mwapadera, zomwe zingakuthandizeni kupeza katswiri wa matenda ashuga pafupi nanu.

Mfundo yofunika

Kaloti, pakati pa masamba ena osakhala wowuma, ndiwowonjezera pazakudya zabwino kwa anthu omwe ali ndi matenda ashuga. Amakhala ndi michere yambiri yofunika yomwe imathandizira shuga m'magazi, monga vitamini A ndi fiber.

Ngati muli ndi matenda ashuga, muyenera kupitiriza kuphatikiza masamba, mbewu zonse, ndi mapuloteni owonda. Kuti mumve malingaliro ena amomwe mungagwiritsire ntchito kuchuluka kwa shuga m'magazi anu kudzera mu zakudya, pitani kwa katswiri wazakudya pafupi nanu.