Kodi anthu omwe ali ndi matenda ashuga angadye zoumba?

Zamkati

• Kodi ndingadye zoumba?
• Chifukwa chake zoumba zimakupindulitsani
• Kodi zitha kuthandiza kuwongolera shuga wamagazi?
• Kodi glycemic index ndi chiyani?
• Kodi zoumba zimagwera pati?
• Malangizo othandizira kudya matenda ashuga
• Maphikidwe abwino a mphesa
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Kaya mumawadya nokha, mu saladi, kapena owazidwa oatmeal, zoumba ndizokoma komanso njira yabwino yokhutiritsira dzino lanu lokoma.

Komabe, mwina mungadabwe ngati zili bwino kudya zoumba, zomwe zimadziwikanso kuti mphesa zouma, ngati muli ndi matenda ashuga.

Pali malingaliro olakwika ambiri pazomwe anthu omwe ali ndi matenda a shuga amatha kudya komanso sangadye. Ndipo cholakwika chimodzi ndikuti zakudya zomwe zimakhala ndi shuga - kuphatikiza zipatso - zilibe malire.

Koma chowonadi ndichakuti, anthu omwe ali ndi matenda ashuga amatha kukhala ndi zoumba ndi zipatso zina zambiri.

M'malo mwake, zipatso ndizabwino kusankha chifukwa zili ndi zambiri:

• CHIKWANGWANI
• mavitamini
• mchere

Anthu omwe ali ndi matenda ashuga - kapena wina aliyense pankhaniyi, ayenera kudya zakudya zopatsa thanzi, zomwe zimaphatikizapo zipatso zabwino. Komabe, ndikofunikira kumvetsetsa momwe zoumba zimakhudzira kasamalidwe ka glycemic.

Kodi ndingadye zoumba?

Mfundo yaikulu ndi yakuti inde. Mutha kudya zoumba ngati muli ndi matenda ashuga. Zachidziwikire, izi sizikutanthauza kuti muyenera kudya mabokosi athunthu a zoumba nthawi iliyonse yomwe mukufuna.

Zoumba ndi chipatso, ndipo monga zipatso zina, zimaphatikizanso shuga wachilengedwe. Chifukwa chake ngakhale zoumba zili zoyenera kudya, kusamala ndikofunikira popewa kukwera kwa shuga wamagazi.

Kumbukirani kuti chipatso, ngakhale chili chopatsa thanzi, chimakhala ndi chakudya. Ngakhale mutakhala ndi zipatso ngati chotupitsa, muyenera kuwerengera ngati gawo la chakudya chanu kuti muwonetsetse kuti simukudya chakudya chambiri.

Nthawi zambiri, supuni 2 (tbsp) zoumba zimakhala ndimagalamu 15 (g) wazakudya.

Chifukwa chake zoumba zimakupindulitsani

Mofanana ndi zipatso zina, zoumba zimakhala ndi ma calories ochepa komanso ndizopatsa thanzi kwambiri.

Mwachitsanzo, 1/4 chikho cha zoumba chili ndi ma calories pafupifupi 120 okha. Mulinso 2 g wa michere ya zakudya, 25 milligrams (mg) ya calcium, ndi 298 mg wa potaziyamu.

CHIKWANGWANI chimatha kukuthandizani kuti mukhale ndi nthawi yayitali, ndipo chimathandizira kugaya chakudya.

Calcium imathandiza thupi lanu kusamalira ndi kupanga mafupa olimba. Potaziyamu amateteza dongosolo lamanjenje ndi mphamvu ya minofu, ndipo imathandizanso kuthana ndi madzi.

Kodi zitha kuthandiza kuwongolera shuga wamagazi?

Kudya zoumba kumathandizanso kukhazikitsa kuwongolera kwa glycemic mukatha kudya.

Mu, ofufuza adawunika omwe adatenga nawo gawo 10 athanzi - amuna anayi ndi akazi asanu ndi mmodzi - kuti awone momwe zoumba zimakhudzira kuwongolera kwa glycemic.

Ophunzira adya zakudya zam'mawa zinayi pakadutsa milungu iwiri mpaka 8. Ofufuzawo adasanthula kuchuluka kwa shuga ndi insulin pakadutsa maola 2 mutatha kudya.

Iwo anali nawo kawiri chakudya cham'mawa cha mkate woyera ndi chakudya cham'mawa chamadzulo chouma.

Ofufuza apeza kuti atatha kudya zoumba, omwe adatenga nawo gawo anali ndi mayankho ochepera shuga ndi insulin poyerekeza atatha kudya buledi woyera.

Zotsatira izi zapangitsa kuti ofufuzawo aganizire kuti zoumba zitha kukhala ndi vuto pakuyankha kwa glycemic.

Kodi glycemic index ndi chiyani?

Ndikofunikanso kumvetsetsa komwe zoumba zimagwera pa index ya glycemic index.

Mndandanda wa glycemic kwenikweni ndi mulingo womwe umagawanitsa chakudya malinga ndi momwe amakwezera msinkhu wamagazi.

Kwa anthu omwe ali ndi matenda ashuga, kudya zakudya zomwe zili ndi otsika kapena apakati glycemic index kumatha kuthandizira kusamalira shuga wawo wamagazi ndipo pamapeto pake kumathandizira kuthana ndi matenda awo ashuga.

Kodi zoumba zimagwera pati?

Ndikofunika kuzindikira kuti zipatso nthawi zambiri zimakhala pamunsi pa glycemic index chifukwa zimakhala ndi fiber ndi fructose. Koma zipatso zina, monga zoumba, zimakhala ndi pakati.

Izi sizikutanthauza kuti zoumba sizingathe kudyedwa. Koma kachiwiri, fungulo ndikuwadya pang'ono.

Kumbukirani kuti zipatso zina zimakhalanso ndi masanjidwe apakati, kuphatikiza:

• zotsekemera zotsekemera
• masiku
• mavwende
• chinanazi

Ngati mungaganize zokhwasula-khwasula pa zoumba, onetsetsani kuti magawo anu akhale ochepa ndikudya kamodzi kokha.

Malinga ndi a, carb yotumikira ndi 15 g. Chifukwa chake idyani supuni 2 zokha zoumba nthawi imodzi.

Popeza kutulutsa koumba kochepa sikuyenera kukudzazani, lingalirani kudya mphesa ngati gawo la chakudya kapena ngati chotupitsa.

Mphesa zonse zingakhale zokhutiritsa kwambiri. Popeza kuti kuyanika kumayika shuga m'mazoumba, mphesa zimakhala ndi shuga wochepa ndipo zimatsika pamunsi pa glycemic index.

Malangizo othandizira kudya matenda ashuga

Ndikofunikira kuti aliyense - makamaka anthu omwe ali ndi matenda ashuga - aziphatikiza zipatso monga gawo lazomwe amachita tsiku lililonse poyesera kudya chakudya chopatsa thanzi.

Kudya moyenera kumathandiza kuti mukhale ndi thanzi labwino, kuphatikizapo kukuthandizani kuti mukhale ndi thanzi labwino. Itha kukuthandizaninso kuti mukhale ndi mphamvu, ndikupangitsani kuti muzimva bwino kuchokera mkati mpaka kunja.

Ndondomeko yabwino yodyera imaphatikizaponso magawo athanzi a:

• zipatso
• masamba
• mbewu zonse
• mkaka wopanda mafuta ambiri kapena wopanda mafuta

Ndikofunikanso kuphatikiza mapuloteni owonda mu zakudya zanu:

• nsomba
• nyama zowonda
• nkhuku
• mazira
• nyemba

Onetsetsani kuti muchepetse kudya kwa sodium komanso shuga wowonjezera. Mukamagula zipatso zamzitini, timadziti ta zipatso, ndi zokometsera, onetsetsani kuti chizindikirocho chilibe shuga.

Ndipo ngakhale zili bwino kukhala ndi zotsekemera nthawi zina, kuchepetsa kudya maswiti, makeke, ndi makeke, zomwe zimatha kukweza shuga wamagazi ndikusokoneza kuwongolera kwanu.

Kusamalira magawo ndikofunikira kuti mupewe kudya ma calories ambiri, omwe angapangitse kunenepa.

Kukuthandizani kukonza magawo anu:

• gulani mbale zing'onozing'ono m'nyumba mwanu
• idyani chakudya chochepa kwambiri tsiku lonse.
• idyani zakudya zazing'ono zisanu kapena zisanu ndi chimodzi patsiku m'malo mwazakudya zazikulu zitatu

Maphikidwe abwino a mphesa

Simusowa kuti muzidya zoumba zokha ngati chotupitsa. Kodi mukuyang'ana njira zakusangalalira ndi zipatso zouma izi?

Nawa maphikidwe ochepa azouma omwe mungayese lero kuchokera ku American Diabetes Association:

• Mpunga wa Brown ndi saladi ya edamame
• Ingrid Hoffman wa Veracruz wamtundu wofiira
• Mwayi wachangu wa broccoli
• Nkhuku yokazinga ndi saladi ya arugula
• Saladi ya mpendadzuwa wa broccoli
• Kolifulawa wokazinga waku India adaponyedwa ndi nandolo ndi cashew
• Sipinachi yachinyamata yotulutsa ndi currants ndi mtedza wa paini
• Tsabola wosasunthika waku Mediterranean

Nthawi yolankhulirana ndi pro

Kukhala ndi chakudya chopatsa thanzi, komanso kudya zakudya zoyenera ndikofunikira pothana ndi matenda ashuga.

Ngati mukumwa mankhwala anu ashuga, komabe mukuvutikabe kusunga shuga wamagazi, zakudya zanu zitha kukhala vuto.

Matenda ashuga omwe samayendetsedwa bwino atha kubweretsa zovuta zambiri, kuphatikizapo:

• kuwonongeka kwa mitsempha
• kuwonongeka kwa impso
• kuwonongeka kwa phazi
• matenda amtima (matenda a mtima ndi sitiroko)

Ngati mukuvutika kudziwa zomwe mungadye, lankhulani ndi omwe amakuthandizani. Amatha kukutumizirani kwa odyetsa matenda ashuga kapena aphunzitsi ovomerezeka a shuga omwe angakuthandizeni kupanga dongosolo la chakudya cha matenda ashuga.

Mfundo yofunika

Ngati mukukhala ndi matenda ashuga, anzanu ndi achibale omwe angakufunitseni akhoza kunena kuti simungadye zoumba kapena zipatso zina.

Komabe, zipatso ndizopangira ulusi ndipo zimakhala ndi michere ina. Zipatso zambiri zimakhalanso ndi zotsika kapena zapakati pa glycemic index, zomwe zikutanthauza kuti mutha kuyika zakudya izi ngati gawo la chakudya chopatsa thanzi.

Chinsinsi chodyera ndi kusangalala ndi zoumba sikuti muzidya mopitirira muyeso. Kusamalira shuga wamagazi ndikofunikira popewa zovuta za matenda ashuga.

Ngati simukudziwa chomwe mungadye kapena mukufuna thandizo popanga zosankha zabwino, lankhulani ndi omwe amakuthandizani pa zaumoyo, wazakudya, kapena wophunzitsa za matenda a shuga.