Ngati muli ndi
matenda a shuga , mwina mukudziwa kufunika kolamulira kuchuluka kwa shuga m'magazi mwanu. Masiku ena zimakhala zovuta pang'ono. Koma ndi kusintha pang'ono, mutha kupeza zotsatira zazikulu. Mukawongolera shuga m'magazi mwanu, mutha kupewa matenda oopsa monga kutayika kwa maso ndi matenda a impso. Sikuti zokhazo, mutha kuchepetsanso zoopsa za matenda a mtima ndi
sitiroko . Mudzayambanso kumva bwino komanso kukhala ndi mphamvu zambiri. Mankhwala amathandiza kulinganiza shuga m'magazi mwanu. Koma chakudya chomwe mumadya komanso momwe mumagwirira ntchito
zimakhudzanso kwambiri izi. Tiyeni tiwone momwe zinthuzi zingakuthandizireni kuwongolera shuga m'magazi mwanu bwino.
Kodi mungachepetse bwanji shuga m'magazi kudzera mu chakudya ndi zakumwa?
Kudya n'kofunika kwambiri kwa munthu amene ali ndi matenda a shuga. Tiyeni tiwone momwe tingachitire bwino.
Khalani ndi chizolowezi chodya nthawi zonse.
Taganizirani izi, ngati mudya kwambiri nthawi imodzi, shuga m'magazi mwanu akhoza kukwera mwadzidzidzi. Mofananamo, ngati simudya mokwanira, makamaka ngati mudya chakudya chochepa (chakudya), shuga m'magazi mwanu ukhoza kutsika mwadzidzidzi. Izi zitha kukhudza anthu omwe amamwa mankhwala enaake a shuga.
Choncho, ndi bwino kukhala ndi chizolowezi chodya chakudya chanu chachikulu nthawi imodzi tsiku lililonse. Lankhulani ndi dokotala wanu za izi ndipo pangani dongosolo la chakudya lomwe likuyenererani. Kenako, pitirizani.
Dziwani kuti glycemic index (GI) ya zakudya ndi yotani.
Mwachidule,
Glycemic Index (GI) ndi muyeso wa momwe shuga m'magazi mwathu imakwera mofulumira titadya chakudya. Zakudya zokhala ndi GI yapamwamba zimapangitsa kuti shuga m'magazi akwere mofulumira. Tiyeni tiwone zomwe izi ndi.
| Zakudya zokhala ndi GI yokwera - Chepetsani momwe mungathere | Zakudya Zochepa za GI - Idyani Zambiri |
|---|
| Buledi woyera, mpunga woyera | Mpunga wofiira ndi chimanga, manyuchi, oats |
| Zakudya zokonzedwa - mabisiketi, makeke | Mbewu monga lentils, nandolo, ndi nyemba zobiriwira |
| Mbatata, mbatata (ngati zitatengedwa mopitirira muyeso) | Zipatso zambiri (nthochi, mango pang'ono) |
| Zakumwa zotsekemera, zakumwa zotsekemera | Ndiwo zamasamba zopanda wowuma wambiri (sipinachi, kaloti, nyemba, letesi, tomato) |
Ngati mudya chakudya chokhala ndi GI yokwera, chiphatikizeni ndi chakudya chokhala ndi GI yotsika (monga saladi ya ndiwo zamasamba). Izi zingathandize kuchepetsa kukwera kwadzidzidzi kwa shuga m'magazi.
Idyani zakudya zokhala ndi ulusi wambiri.
Ulusi, kapena monga momwe timautchulira, sugayidwa ndi thupi lathu, kotero sukhudza mwachindunji kuchuluka kwa shuga m'magazi. Ngati mungathe kuwonjezera pafupifupi
magalamu 25-30 a ulusi muzakudya zanu patsiku, zidzakuthandizani kuwongolera shuga m'magazi. Ma oats, nyemba, ndiwo zamasamba, ndi zipatso zili ndi izi zambiri. Koma musayambe kudya kwambiri nthawi imodzi. Zolowerani pang'onopang'ono. Komanso, musaiwale
kumwa madzi ambiri , apo ayi kudzimbidwa kungachitike.
Sungani botolo la madzi pafupi.
Kusowa madzi m'thupi ndi chifukwa china chomwe chimayambitsa kusalingana kwa shuga m'magazi. Chinthu chabwino kwambiri chomwa mukakhala ndi ludzu ndi madzi. Khalani ndi chizolowezi chomwa madzi m'malo mwa zakumwa zotsekemera ndi zakumwa za zipatso. Ngati simukukonda kukoma kwa madzi, mutha kumwa tiyi wopanda shuga.
Yesani magawo a chakudya (Kuyang'anira magawo)
Ndikofunikira kwambiri kusamala kuchuluka kwa chakudya chomwe mumadya. Gwiritsani ntchito makapu oyezera kunyumba. Pali njira zosavuta zowonera kuchuluka kwa chakudya.
- Chidutswa cha nyama/nsomba: Kukula kwa chikhatho chanu. (Kukula kwakukulu)
- Kapu ya mpunga/saladi/curry: Kukula kwa chibwano chanu chopindidwa. (Kuchuluka kochepa kwambiri)
Mukazolowera kulamulira kudya kwanu mwanjira imeneyi, zimakhala zosavuta kulamulira shuga m'magazi mwanu.
Kuchita masewera olimbitsa thupi ndi mankhwala abwino kwambiri oletsa shuga m'magazi!
Mukachita masewera olimbitsa thupi, thupi lanu limakhala lomvera kwambiri insulin. Izi zikutanthauza kuti mphamvu ya thupi lanu yogwiritsira ntchito shuga m'magazi imawonjezeka. Izi zimathandiza kwambiri kuti shuga m'magazi mwanu akhalebe olimba.
Pangani masewera olimbitsa thupi kukhala gawo la zochita zanu za tsiku ndi tsiku.
Mukalandira chilolezo cha dokotala, yambani kuchita masewera olimbitsa thupi monga kuyenda, kuvina, kusambira, kapena kukwera njinga
kwa mphindi 30 patsiku, masiku 5 pa sabata.Ngati mungathe kuchita bwino. Koma ngakhale mutayamba ndi mphindi 5-10, ndi nkhani yaikulu. Maseŵero olimbitsa thupi omwe mumachita ayenera kukhala amphamvu pang'ono. Izi zikutanthauza kuti mutha kulankhula mukuchita maseŵero olimbitsa thupi, koma muyenera kumva kutopa kwambiri kuti musaimbe.
Phatikizanipo masewera olimbitsa minofu.
Ngati mungathe, chitani
masewera olimbitsa thupi olimbana ndi kutopa , zomwe zikutanthauza kunyamula zolemera ndikugwiritsa ntchito zomangira zotanuka, masiku osachepera awiri pa sabata. Izi zidzalimbitsa minofu yanu. Izi ndizofunikira kwambiri chifukwa shuga wambiri m'magazi athu amasungidwa m'minofu yathu. Masewera olimbitsa thupi omwe mungachite kunyumba monga ma pushups ndi squats nawonso ndi abwino kwambiri.
Kuyenda pang'ono mutadya chakudya chamadzulo.
Njira imodzi yabwino kwambiri yopewera kukwera kwa shuga m'magazi mutadya
ndikuyenda kwa mphindi 10-15 . M'malo mokhala patsogolo pa TV mutadya, yendani pang'ono m'nyumba. Izi zitsogolera magazi kupita ku minofu m'malo mwa m'mimba. Izi zithandiza kuti shuga ayambe kuyamwa bwino.
Mvetserani thupi lanu.
Kuchita masewera olimbitsa thupi kungathandize kuchepetsa shuga m'magazi mwanu kwa maola 24-48 mutatha kuchita masewera olimbitsa thupi. Chifukwa chake, ndi bwino kuyang'ana kuchuluka kwa shuga m'magazi mwanu mutatha kuchita masewera olimbitsa thupi. Izi zikuthandizani kusankha mtundu wa masewera olimbitsa thupi ndi nthawi ya tsiku yomwe ili yoyenera kwa inu.
Chofunika Kwambiri: Ngati mumagwiritsa ntchito insulin , onetsetsani kuti mwanyamula mapiritsi a shuga kapena chakudya (monga toffee) mukamachita masewera olimbitsa thupi, chifukwa kuchita masewera olimbitsa thupi kungayambitse kutsika kwa shuga m'magazi mwanu mosayembekezereka.
Pamene mukuchita izi, sangalalani ndi kupambana pang'ono komwe mwapanga. Kusintha moyo wanu sikophweka, choncho sangalalani ndi khama lanu. Pakapita nthawi, mudzawona ubwino wa zizolowezi zabwinozi pa thanzi lanu lonse.
Uthenga Wopita Nawo Kunyumba
- Khalani ndi chizolowezi chodya chakudya chanu chachikulu nthawi imodzi tsiku lililonse. Pewani kudya kwambiri pa chakudya chimodzi.
- M'malo mwa zakudya zomwe zimawonjezera shuga m'magazi mwachangu (high-GI) monga buledi woyera, mpunga woyera, ndi shuga, sankhani zakudya zomwe zili ndi bran (low-GI) monga mpunga, mphodza, ndiwo zamasamba, ndi nyemba.
- Imwani madzi ambiri tsiku lonse. Pewani zakumwa zotsekemera kwathunthu.
- Kuyenda mphindi zosachepera 30 patsiku, masiku ambiri a sabataKuchita masewera olimbitsa thupi, monga kuyenda kwa mphindi 10-15 mutadya, n'kothandiza kwambiri.
- Musanayambe pulogalamu yatsopano yodyera kapena yochita masewera olimbitsa thupi, onetsetsani kuti mwalankhula ndi dokotala wanu.
Matenda a shuga, shuga m'magazi, shuga m'magazi, kuwongolera shuga, index ya glycemic, chakudya cha matenda a shuga, kuchita masewera olimbitsa thupi a matenda a shuga
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