Ọrịa shuga na-ebilite n'ihi nsogbu uche nke metabolic, nke na-eduga n'inweta glucose na-adịghị mma n'ahụ. Gbaso nri pụrụ iche, onye ọrịa ahụ na - ebido usoro metabolic, belata shuga ọbara ma gbochie oke ibu. Nri edozi nke oma maka udiri oria insulin ga - enyere aka mee n’enwe ogwu.
Yabụ, ị ga-akpachara anya na ịnweghị ike iji ụdị shuga nke 2 rie ya na otu esi edochi nri amachibidoro.
Ihe oriri nwere shuga
Enwere ike ịgbakwunye shuga na obere obere ihe oriri naanị site n'ikike nke dọkịta na-abịa.
Enwere ike ịgbakwunye shuga na obere obere ihe oriri naanị site n'ikike nke dọkịta na-abịa.
Amachibidoro iji ngwaahịa nwere shuga dịka:
- bọta achịcha;
- mmanụ a ;ụ;
- ihe ndozi;
- Chocolate
- jam;
- ọtụtụ ahịhịa na-atọ ụtọ yoghurts;
- ice cream.
Ihe ndị a niile metụtara nri ndị nwere ntụ ọka glycemic dị elu (GI). Ha na - eme ka ọ̀gụ glucose ọbara rịa elu n'ụzọ dị egwu ma na - akpalite mwepụta nke insulin buru ibu.
Tebụl na-ewepụta ngwaahịa nwere carbohydrate nwere GI dị elu, nke nwere ike imerụ ndị ọrịa nwere ọrịa shuga:
| Ngwaahịa | GI |
| Beer na Kvass | 110 |
| Atesbọchị | 103 |
| Starch gbanwetụrụ | 100 |
| Achịcha ọcha | 100 |
| Rutabaga | 99 |
| Ogbe | 95 |
| Nduku | 95 |
| Mkpọ aprịkọl | 91 |
| Osikapa | 90 |
| Ọka flakes | 85 |
| Biskiiti | 80 |
| Anyụ | 75 |
| Pasta | 75 |
| Chocolate | 70 |
| Ihe ọ .ụ Carụ Carbonated | 70 |
| Semolina porridge | 70 |
Ihe eji eme bred
N'ime ngwaahịa a na-eme achịcha, a na-ahapụ ndị ọrịa shuga iri achịcha 250-350 g kwa ụbọchị. Ekwesịrị inye nke rye na ụdị mkpụrụ akụ niile.
Iji gbakọọ ole gram nke nri nwere carbohydrate onye ọrịa na-arịa ọrịa shuga kwesịrị iri kwa ụbọchị, ịnwere ike iji usoro otu achịcha (XE). Emepụtara ihe ngosi a maka ịdị mma nke ndị ọrịa nwere ọrịa shuga na-aga usoro ọgwụgwọ insulin.
Ihe ha na-a ofụ kwa ụbọchị nke carbohydrates kwesiri iha kwe ka ego insulin na-elekọta. Ọ bụrụ na ndị na - egosi ya dicha, hypo- ma ọ bụ hyperglycemia nwere ike ịmalite.
Ihe kachasị mma ga-abụ ojiji nke 18-24 XE kwa ụbọchị, nke a ga-ekewa 5-6. Ọzọkwa, ọnụ ọgụgụ ha buru ibu (3-5 XE) kwesịrị ịbụ maka nri ehihie na nri abalị.
Ngwaahịa ndị a kwekọrọ na otu achịcha 1:
- 25 g nke ọka wit ma ọ bụ achịcha rye;
- 1 tbsp. l ntụ ọka;
- 2 tbsp. l sie oat ma ọ bụ buckwheat;
- 1 pc nduku;
- 1 beetroot;
- 2 plọg akpọnwụwo akpọnwụ;
- 1 ọkara apple;
- Mkpụrụ osisi gram 1/2;
- 1 iberi nke anyụ;
- Mkpụrụ osisi vaịn 3;
- 1 iko raspberries;
- 1 tbsp. l shuga
- 250 ml nke mmiri ara ehi.
XE nke ọ bụla nwere 12-15 g nke carbohydrates na-agbari ike ma na-ewelite ọkwa shuga n'ọbara site na 2.8 mmol / L, maka nhazi nke chọrọ 2 nkeji. insulin
Inine ọhụrụ
1/3 nke nri onye na-arịa ọrịa shuga kwesịrị ịbụ nri dị mma bara ụba na eriri, vitamin, micro na nnukwu ihe.
Akwụkwọ nri ndị a na -eme ka ahụ sie ike ma mee ka enwee afọ ojuju:
- sauerkraut;
- pea;
- Tomato
- kukumba
- ugu
- Akwụkwọ nri
- letus;
- asparagus
- kọlịflawa na kabeeji;
- brọkọlị
A na-esiri esi nri, sie ma sie ya.
E kwesịrị iriju nri inine kariri (karọt, poteto, beets) kariri ugboro 2-3 n'izu.
Mkpụrụ
Site na nri maka ụdị shuga 2, mkpụrụ osisi nwere ụtọ dị mma agaghị ekwe:
- mịrị;
- ụbọchị;
- painiapia
- mkpụrụ vaịn;
- unere
- egwusi.
Youkwesịrị ịhọrọ ụdị mkpụrụ ọka dị ụtọ na nke dị ụtọ dịka:
- Antonov apụl;
- nkpuru citrus nile;
- Kranberị
- quince;
- piich;
- acha uhie uhie currant;
- Udara
- uzuoku;
- goozberị;
- ube oyibo.
Ọnụego ya kwa ụbọchị nke mkpụrụ osisi akpaghị aka gafere 300 g. N'ime ndị a, ị nwekwara ike esi nri mkpụrụ osisi stewed na sorbitol ma ọ bụ xylitol.
. .Ụ mmanya
Ogo mmiri ụbọchị ọ bụla kwesịrị ịbụ lita 1.2 (iko 5). Nke a gụnyere ahịhịa, ihe ọicesụ ,ụ, tii, kọfị na mmiri.
Nwere ike ị drinkụ mmiri ara ehi ma ọ bụrụ na dọkịta gị akwadoro ya. A na-ekwe ka yogọt na kefir na-erughị iko 2 kwa ụbọchị.
Enwere ike ịgbakwunye mmiri ara ehi na kọfị na-adịghị ike.
A na-ahapụ ya ka ọ rie ihe ọryụ berụ beri na mmiri. Ọ ka mma ịhapụ ihe ọ fruitụ fruitụ mkpụrụ osisi, ebe ọ bụ na shuga nwere ike ịba ụba site na ha.
Ọ bụ uru na ime biya ma na-a roseụ rose hips. Iji chekwaa vitamin, a na-atụ aro ka mmiri ghara ịdị elu karịa + 60ºC (kwa mkpụrụ g ghaa otu mkpụrụ mmiri n’ime otu lita mmiri) wee kwoo na thermos maka awa 6-10.
A ga-ewepụcha ihe ọ alcoụholicụ na-egbu egbu na obere mmanya, yana mmiri na-egbu maramara na ihe ọ juụ andụ juru.
Ngwaahịa hapụrụ
Maka nri ụtụtụ, a na-ahapụ ya ka o sie nsen esiri sie ma ọ bụ akwa. N’ụbọchị ha ga-eripịa ihe karịrị 2 PC.
Nwere ike rie nri chiiz na ụlọ chiiz (100-200 g kwa ụbọchị) dị ọhụrụ ma ọ bụ mee achịcha. Ọ dị mkpa ịhọrọ ngwaahịa mmiri ara ehi nwere nnukwu abụba nke ruru 15%, yabụ ude na ude dị nro, ọkachasị chiiz haziri, ga-atụfu.
Maka nri ehihie, ị nwere ike ịkwadebe azụ na-esighi ike na broths anụ ma ọ bụ ofe akwukwo nri dị ka ọmụmụ mbụ.
A na-ahapụ onye nke abụọ iri anụ ọkụkọ, anụ na-egbu egbu, oke bekee, tolotok n'ụdị sie ma ọ bụ bred. A na-ahọrọ azụ, azu kaapu, pike, cod, na trout.
Agwa, lentil, osikapa agba aja aja na ọka site na buckwheat, ọka beli, oat na ọka bali dị mma maka garnish. Ikebịghike, ye ke ekpri ekpri afo emekeme ndita pasili, edi ke usen emi afo edikot uyo oro.
A na-atụ aro ị wepu osikapa na semolina n'ihi oke ọdịnaya nke carbohydrates dị mfe, ma belata belata poteto.
Enwere ike ịkwadebe ihendori site na akwụkwọ nri na mgbakwunye nke mmanya na tomato mashed, mana na-enweghị ose ojii na mọstad.
E kwesịrị izere akwa ndị na-esi ísì ụtọ, na-a ,ụ sịga, ma ndị na-ekpo ekpo. A ga-ewepụ Lard na abụba kpamkpam.
Enwere ike ịme salads site na kọlịflawa na kabeeji ọcha, tomato, cucumbers, radishes, herbs. Na n'ụdị sie ma sie ya, ị nwere ike iri akwa, beets, skwọsh, ugu.
Nhọrọ kacha mma maka nri bụ mkpụrụ osisi, akwụkwọ nri na mkpụrụ osisi.
Bọta na mmanụ sunflower ekwesịghị gafere 40 g n'ihe oriri kwa ụbọchị.
Ọ kachasị mma ịhọrọ achịcha site na ntụ ọka nke ọkwa nke abụọ ma ọ bụ jiri achịcha ọka dum dochie ya.
Erimeri kwesiri ibido n’usoro mgbanwe nri. Kwa ụbọchị, ịkwesịrị iri nri na nchịkọta dị iche iche, na-echepụta ma ọ bụ na-achọpụta nri maka nri ndị dị ụtọ site na nri ndị enyere.
Ihe kpatara mmachibido iwu a
Mmụba shuga na mmụba insulin n'ọbara nwere ike ibute mmepe nke oke ibu na atherosclerosis.
Iji ihe oriri amachibidoro nwekwara ike bute nsogbu dịka ụkwara ume ọkụ - ọnọdụ ejikọtara ya na ịrị elu glucose. Ọ nwere ike ịmalite mgbe e risịrị nri ma nwee nnukwu nchịkọta glycemic.
Ọ bụrụ na ịgbanwee nri ahụ na mbido ụdị ọrịa shuga 2, mkpa ọ ga-ebilite. Nri ga - enyere sel aka inwetaghachi ikike insulin ma melite ikike nke nri carbohydrate.
