Za mankhwala omwe amachepetsa shuga ya magazi, makamaka chidwi ndi anthu odwala matenda ashuga, komanso anthu omwe akufuna kuchotsa kulemera kwambiri . Kwa oyamba - izi ndi zofunika, chifukwa pa izi zimadalira, zenizeni, miyoyo yawo, komanso yachiwiri - ndikofunika kuthetsa kulemera kwakukulu.
Ndi zakudya ziti zomwe zimachepetsa shuga wa magazi?
Cholinga chake ndi funso lolakwika, popeza palibe mankhwala omwe amakhudza kwambiri msinkhu wa shuga. Cholinga cha chakudya choterocho ndi kuchepetsa kulemetsa pamatenda, zomwe zikutanthauza kuti zidzakhala zosavuta kuti thupi ili likhale ndi insulini. Zofanana zomwe zimachepetsa shuga wa magazi, zimasankhidwa, zogwiritsa ntchito ndondomeko ya m'mimba yochepa. Ndibwino kuti mudye zakudya zanu kuti musankhe mankhwala omwe ali ndi mayina osachepera 50.
Zakudya za tsiku ndi tsiku zimaphatikizapo ndiwo zamasamba zomwe zingadye zofiira, komanso zophika, stewing ndi steaming. Kukayikira phindu la zinthu zotere sikuyenera kuwuka, chifukwa zimaphatikizapo mavitamini osiyanasiyana, mchere ndi zakudya zamagetsi, zomwe zimakhudza shuga. Zotani, zomwe zimakhala masamba, kuthandiza kuchepetsa shuga wa magazi: Yerusalemu atitchoku, nyemba, adyo, letesi, kabichi, ndi zina zotero.
Onetsetsani kuti muphatikize mu zipatso zamtundu wanu, zomwe zimalowetsa maswiti, zomwe ziri zoletsedwa. Ndibwino kuti mudye yamatcheri, omwe ndi antioxidant abwino komanso gwero la fodya. Samalani ndi mandimu, zomwe zimachepetsa zotsatira za zakudya zomwe zili ndi chiwerengero cha glycemic index. Zakudya ziti, zomwe ndi zipatso, kuchepetsa shuga wa magazi: maapulo ndi peel, citrus ndi avocado.
Pophika, tikulimbikitsidwa kugwiritsa ntchito zonunkhira, zomwe zimathandizanso kuchepetsa kuchuluka kwa shuga. Gwiritsani ntchito maphikidwe a viniga, mpiru, ginger ndi sinamoni.
Pofuna kupewa kuchuluka kwa shuga, komanso kuimika mlingo, ndikofunika kudziŵa zakudya zomwe zimachepetsa shuga:
- Oatmeal . Mukamazigwiritsa ntchito nthawi zonse, mukhoza kuchepetsa kwambiri chiopsezo cha matenda a shuga. Ali ndi mitsempha yambiri, normalizing shuga.
- Mtedza . Iwo ali olemera mu zinthu zomwe zimathandiza kuchepetsa njira yodziwira shuga mu magazi. Pali zoletsedwa, choncho sizowonjezeka kudya zakudya zopitirira magalamu 50 patsiku.
- Tsabola wa Chibugariya ndi wofiira . Mbewu imeneyi si yathanzi, komanso imakhala ndi antioxidants ndi ascorbic acid. Pepper imathandizira kukhazikitsa shuga ya magazi, komanso imapangitsanso ntchito zoteteza thupi.
- Nsomba . Kulankhulana za mankhwala, mungathe kuchepetsa shuga wa magazi, simungathe kutchula nsomba, chifukwa zatsimikiziridwa kuti zasokoneza kawiri pa sabata, mukhoza kuchepetsa chiopsezo cha shuga ndi 25%. Njira yabwino yothandizira kutentha ndi kuphika ndi kupuma.
- Saminoni . Mapangidwe a zonunkhira izi amaphatikizapo polyphenols, fiber ndi magnesium - zinthu zomwe zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi. Nthawi zonse ndi bwino kugwiritsa ntchito supuni 0,5, zomwe zingachepetse chiopsezo cha shuga. Ukhoza ukhoza kuwonjezeredwa ku tirigu, sauces, zakumwa zosiyanasiyana ndi zamchere.
- Kuchotsa . Zipatso za chipatso ichi zikuphatikizapo zinthu zambiri zothandiza zomwe zimachepetsa chiopsezo cha shuga yowonjezera magazi, komanso imalimbitsa chitetezo cha mthupi. Zinthuzi zikuphatikizapo mafuta acids, fibre, mapuloteni, ndi mchere.
- Yerusalemu atitchoku . Chosavuta choterechi chimakhala ndi insulini komanso fructose, choncho imayimitsa thupi, imachotsanso zinthu zovulaza ndikuthandizira kuchepetsa kuchuluka kwa shuga m'magazi.