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Novembala 14 limawonedwa ngati Tsiku la World Diabetes lomwe ndi tsiku lobadwa a Sir Frederick Banting, omwe adapeza insulini limodzi ndi Charles Best mu 1922.
Tsikuli linayambika mu 1991 ndi IDF ndi World Health Organisation poyankha nkhawa zomwe zikukula chifukwa cha matenda omwe akukula chifukwa cha matenda ashuga. Mutu wa Tsiku Lokumbukira Matenda A shuga Padziko Lonse ndi Mwezi Wodziwitsa za Matenda A shuga 2020 ndi Namwino ndi Matenda A shuga - komwe kampeni ikufuna kudziwitsa anthu za ntchito yofunika yomwe anamwino amachita pothandiza anthu omwe ali ndi matenda ashuga, makamaka pakati pa mliriwu.
Kampeniyi imayimilidwa ndi logo ya bwalo labuluu yomwe idakhazikitsidwa mu 2007 pambuyo pa chisankho cha UN Resolution cha matenda ashuga. Bwalo labuluu ndiye chizindikiro cha padziko lonse chodziwitsa anthu za matenda a shuga. Zimatanthawuza mgwirizano wa gulu la anthu padziko lonse lapansi chifukwa cha mliri wa matenda ashuga.
Kudya moyenera kumatha kuchita zodabwitsa mthupi lanu komanso thanzi lanu. Kuwonjezera zipatso pachakudya chanu kumatha kupatsa thupi lanu zakudya zofunikira monga mavitamini, chakudya komanso michere. Odwala matenda ashuga, kumbali inayo, amafunika kupanga zosankha zingapo mosamala akamadya zipatso. Ngakhale zipatso zimatha kukhala ndi thanzi lathu, zipatso zina zitha kukhala zowononga wodwala matenda ashuga.
Chipatso chilichonse chimasiyana ndi kuchuluka kwa ma antioxidants ndi michere ndipo imatha kupindulitsa munthu kutengera zomwe thupi limafunikira [1] . Pankhani ya munthu yemwe ali ndi matenda ashuga, zipatso zosiyanasiyana zimatha kusinthitsa mulingo wa shuga m'magazi mthupi. Kuti mukhale otetezeka, amalangizidwa kuti mupewe zipatso zochepa zomwe zitha kuwonjezera shuga m'magazi [ziwiri] .
Munkhaniyi, tikambirana za zipatso zomwe zimafunikira kupezeka ndi anthu omwe ali ndi matenda ashuga.
GI: Glycemic Index (GI) ndi mtundu wofanana wama carbohydrate muzakudya malinga ndi momwe zimakhudzira magulu a magazi m'magazi.
1. chogwirira
Mga 100 g iliyonse imakhala ndi pafupifupi 14 g ya shuga, zomwe zitha kukulitsa kuchuluka kwa shuga wamagazi [3] . Ngakhale 'King of the Zipatso' ndi imodzi mwazipatso zokoma kwambiri padziko lapansi, ziyenera kupewedwa chifukwa chokhala ndi shuga wambiri [4] . Kugwiritsa ntchito pafupipafupi kumatha kubweretsa kuchuluka kwa shuga m'magazi.
2.Sapota (Chikoo)
Chotchedwanso sapodilla, chipatso ichi chimakhala ndi magalamu 7 a shuga mu 100 g iliyonse ya 1 yotumikira [5] . Mtengo wa glycemic index (GI) (55) wa chipatsocho, komanso kuchuluka kwa shuga ndi zimam'patsa mphamvu, zitha kuvulaza kwambiri munthu wodwala matenda ashuga [6] .
3. Mphesa
Olemera ndi fiber, mavitamini ndi zina zofunikira, mphesa mulinso kuchuluka kwa shuga wambiri. Mphesa siziyenera kuwonjezeredwa pachakudya cha odwala matenda ashuga popeza 85 g ya mphesa imatha kukhala ndi chakudya chokwanira 15 g [7] .
4. Apurikoti Wouma
Ngakhale apurikoti watsopano amatha kuwonjezeredwa pachakudya cha matenda ashuga, munthu sayenera kudya zipatso zopangidwa ngati ma apricot owuma [8] . Chikho chimodzi cha magawo apulikoti atsopano ali ndi ma calories 74 ndi magalamu 14.5 a shuga mwachilengedwe.
5. Mitengo Yowuma
Ndi umodzi mwa zipatso zoyambirira zomwe muyenera kupewa ndi odwala matenda ashuga. Ndi mtengo wa GI wa 103, prunes imakhala ndi 24 g ya chakudya potengera chikho chimodzi chachinayi [9] .
6. Chinanazi
Ngakhale kuli kotheka kudya chinanazi mukamadwala matenda ashuga, kumwa mopitirira muyeso kungawononge shuga wanu wamagazi [10] . Sungani momwe mumagwiritsidwira ntchito ndikuwunika momwe mashuga amwazi asinthira.
7. Apple Custard
Ngakhale magwero abwino a vitamini C, calcium, iron ndi fiber, apulo wa custard si njira yabwino kwambiri kwa wodwala matenda ashuga [khumi ndi chimodzi] . Kutumikirapo pang'ono pafupifupi 100 g kumatha kukhala ndi chakudya chokwanira 23 g. Kafukufuku wina akuwonetsa kuti, munthu ashuga amatha kudya apulo wa custard koma amayenera kusamala kwambiri [12] .
8. Chivwende
Mavitamini ochepa komanso mavitamini, mavwende amakhala ndi GI okwanira 72 ndi theka chikho chotumizira akhoza kukhala ndi magalamu asanu a chakudya, ndikupangitsa kuti ukhale umodzi wa zipatso zomwe zitha kudyedwa pamagawo ochepa kwambiri [13] .
9. Papaya
Kukhala ndi GI pafupifupi 59, papaya imakhala ndi chakudya chambiri komanso zopatsa mphamvu. Ngati yawonjezedwa pa chakudya cha odwala matenda ashuga, iyenera kugwiritsidwa ntchito moperewera kuti muchepetse kuchuluka kwa shuga wamagazi [14] .
10. Madzi a zipatso
Madzi 100% azipatso, zopangidwa ndi zipatso zilizonse, ayenera kuzipewa ndi anthu omwe akudwala matenda ashuga chifukwa amatha kuyambitsa ma spikes a glucose [khumi ndi zisanu] . Popeza timadziti tilibe ulusi uliwonse, msuziwo umasungunuka mwachangu ndikukweza shuga m'magazi pasanathe mphindi [16] .
Pamapeto pake…
Zipatso zambiri zimagawika potengera momwe zimakhalira kuti zizigwiritsa ntchito shuga. Mwa zipatso zopewera odwala matenda ashuga ayenera kulingalira za mtengo wa chipatso cha GI asanawonjezere pachakudya chawo. Nthawi zambiri, GI iyenera kukhala yofanana ndi 55 kapena kutsika kuti ikhale yotetezeka kuti idye munthu wodwala matenda ashuga.
Zipatso monga ma strawberries, mapeyala ndi maapulo ndi zina mwa zitsanzo zomwe zili ndizakudya zochepa ndipo zimatha kuphatikizidwa pazakudya za odwala matenda ashuga.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi zipatso ndizovulaza matenda ashuga?
KU. Osati zipatso zonse. Zipatso zonse, zatsopano zimadzaza ndi ma fiber, mavitamini, michere, ndi ma antioxidants, zomwe zimapangitsa kukhala chakudya chambiri chopatsa thanzi chomwe chingakhale gawo lamankhwala othandizira matenda ashuga.
Q. Kodi nthochi zili bwino kwa odwala matenda ashuga?
KU . Nthochi ndi chipatso chotetezeka komanso chopatsa thanzi kwa anthu omwe ali ndi matenda ashuga kuti adye moperewera ngati gawo la chakudya chamagulu, choyenera.
Q. Kodi odwala matenda ashuga amatha kudya mpunga?
KU. Inde, koma muyenera kupewa kudya magawo akulu kapena pafupipafupi.
Q. Kodi zipatso zingayambitse matenda ashuga?
KU. Nthawi zambiri, kudya zipatso monga gawo la chakudya chopatsa thanzi sikuyenera kuwonjezera ngozi ya matenda ashuga. Komabe, kumwa mopitilira muyeso wa zipatso tsiku lililonse kumatha kuwonjezera shuga wambiri pachakudya.
Q. Kodi mpunga wa Basmati ndi wabwino kwa wodwala matenda ashuga?
KU. Mpunga wa Wholegrain Basmati ukhoza kuwonjezeredwa ku zakudya za anthu omwe ali ndi matenda ashuga amtundu wa 2.
Q. Kodi odwala matenda ashuga amatha kudya mbatata?
KU. Ngakhale mbatata ndi masamba okhathamira, munthu wodwala matenda ashuga amatha kudya mbatata koma chakudyacho chiyenera kuyang'aniridwa.
