Msulidwe wabwinobwino wa shuga m'magazi ndi 3.3-5.5 mmol / l. Pamwamba pa msinkhu uwu ukhoza kukhala ndi kudya mobwerezabwereza kwa zakudya zomwe zimayambitsa shuga wa magazi, komanso chifukwa china, kuphatikizapo nkhawa ndi mimba. Kuwonjezera shuga wa magazi - hyperglycemia - kungasonyeze kukula kwa shuga.
Ndi zakudya ziti zomwe zimapangitsa shuga a magazi?
Pofuna kugawaniza mankhwalawa mu shuga-kukweza ndi yothandiza, lingaliro la chithunzi cha hypoemia (GI) linayambitsidwa. Mapiritsi apamwamba kwambiri a GI ali ndi madzi a shuga - 100. Zamagulu okhala ndi ndondomeko zopitirira 70 amaonedwa kuti akuwonjezera shuga m'magazi. Kuwonjezereka kwapakati pa mankhwala a shuga okhala ndi ndondomeko ya 56-69, kuti zogwiritsidwa ntchito zothandiza izi chiwerengero ndi zosakwana 55. Zomwe zili ndi ndondomeko yapamwamba ya glycemic iyenera kugwiritsidwa ntchito kawirikawiri komanso pang'onopang'ono.
Limbikitsani shuga m'magazi omwe ali ndi chakudya chokwanira kwambiri: uchi, maswiti, ayisikilimu, kupanikizana, ndi zina zotero. Mankhwala ambiri a shuga ndi fructose ali ndi zipatso zambiri, monga mavwende ndi mphesa, moteronso amachititsa shuga m'magazi. Mitengo yomwe ili ndi chiwerengero chachikulu cha glycemic index ndi mbewu monga mkate, pasta. Zoopsa kwambiri kwa shuga ndi mango ndi mpunga. Pakati pa ndiwo zamasamba, amphamvu kwambiri adalumpha shuga m'magazi amayamba ndi mbatata ndi chimanga. Mndandanda wa mliri wamakono ungakhale mkaka wa mkaka, mwachitsanzo, mu yogurts, kirimu, mkaka wokaphika wophika, mu zamasamba zam'chitini, nyama ndi nsomba, mu tchizi, soseji wosuta, mtedza.
Anthu ambiri amafunitsitsa kudziwa zambiri za momwe mowa umawonjezera shuga ya magazi. Kumwa, omwe mphamvu zake ndi madigiri 35-40, osati kungowonjezera mlingo wa shuga, komanso kuchepetsa. Komabe, amaletsedwa ndi odwala matenda a shuga chifukwa amachulukitsa chiopsezo chotenga matenda a shuga. Glycemia imapezeka chifukwa chosowa shuga, ndipo mowa wamphamvu umalepheretsa kuyamwa. Vinyo ndi mowa wochulukirapo amachititsa shuga wa magazi chifukwa cha zinthu zamtundu wa sucrose ndi shuga, zomwe zimathamanga kwambiri. Zomwe zili zotetezeka pankhaniyi ndi vinyo wouma, koma sayenera kumwa 200 ml.
Zamagulu zowonjezera shuga
Ndi shuga wambiri, mukhoza kudya saladi wobiriwira, kabichi, aubergine, nkhaka, tomato, dzungu, zukini. Kaloti ndi beets ziyenera kukhala zochepa, poganizira zakudya zamtundu uliwonse zomwe zimagwirizana ndi dokotala.
Zakudya zotsatirazi zimaloledwa ndi shuga wochuluka: nsomba, nyama, nkhuku, mafuta a zamasamba ndi nyama, mazira, tchizi, tchizi, mkaka ndi zipatso.
Kuchokera ku malonda a mkate kumalimbikitsa mkate, yophikidwa ndi kuwonjezera kwa gulitani yaiwisi. Uchi amaloledwa kudya pang'ono - 1 supuni 1 tiyipioni 2 pa tsiku.
