Dokotala wanu akakuuzani kuti muli ndi matenda a shuga a mtundu wa 2, funso lalikulu lomwe limabwera m'maganizo mwanu ndi lakuti, "O, ndidye chiyani tsopano?", sichoncho? Nthawi zambiri, polankhula za matenda a shuga, aliyense amanena zinthu monga, "Musadye izi," "Musadye mafuta," "Musadye mpunga." Kumva za zoletsa zakudya zotere kumabweretsa chisoni chachikulu komanso kukhumudwa m'maganizo mwanu. Koma lero tikulankhula za njira yochepetsera nkhawa zanu. M'malo modandaula ndi zinthu zomwe mwauzidwa kuti "musadye," tiyeni tiyambe kuganiza kuti, "Ndi zinthu ziti zatsopano zopatsa thanzi zomwe tingawonjezere ku zakudya zathu?" Ndi njira yotonthoza komanso yabwino kwambiri.
Chakudya si mdani!
"Ndiye tsopano tiyenera kusiya kudya zinthu monga mpunga, buledi, ndi mbatata kwathunthu, eti?" Iyi ndi malingaliro olakwika omwe anthu ambiri ali nawo. Ndipotu, chakudya cham'mimba ndi chofunikira m'thupi lathu. Monga mafuta a galimoto, matupi athu amapeza mphamvu kuti agwire ntchito tsiku lonse kuchokera ku chakudya cham'mimba chomwe timadya. Thupi limasintha chakudya cham'mimba ichi kukhala mtundu wa shuga wotchedwa shuga ndipo limagwiritsa ntchito ngati mphamvu.
Nanga n’chifukwa chiyani anthu odwala matenda a shuga amauzidwa kuti azisamala ndi chakudya cham’thupi? Mwachidule, thupi la munthu wodwala matenda a shuga silingathe kuyendetsa bwino mphamvu imeneyi yotchedwa glucose. Chifukwa chake, kuchuluka kwa shuga m’magazi, kapena kuchuluka kwa shuga m’magazi, kungakwere mwadzidzidzi. Cholinga chathu chiyenera kukhala kupewa kuwonjezeka kwadzidzidzi kwa shuga ndikupitirizabe kukhala pamlingo womwewo kwa nthawi yayitali.
Chofunika kwambiri apa ndi mtundu wa chakudya chomwe timasankha. Taganizirani izi, kodi pali kusiyana kotani pakati pa kudya paketi ya mbatata zophikidwa ndi mafuta ndi zotsekemera zopangidwa, ndi kudya mbatata yophikidwa bwino? Ngakhale zonse ndi chakudya, mbatata zophikidwa ndi chakudya chabwino chodzaza ndi ulusi ndi michere. Zimenezo ndi zisankho zomwe tiyenera kusankha.
Kodi mumakonzekera bwanji chakudya chokwanira komanso chopatsa thanzi?
Chakudya chopatsa thanzi ichi sichidzangokuthandizani kuchepetsa shuga m'magazi mwanu, komanso chidzakuthandizani kukhala ndi njala kwa nthawi yayitali ndikuletsa kudya mopitirira muyeso. Tiyeni tiwone momwe tingaphikire chakudyachi.
Kumbukirani kuti theka la mbale yanu liyenera kudzazidwa ndi ndiwo zamasamba ndi zipatso. Pa theka lotsalalo, patulani nthawi yodya chakudya chabwino cham'mawa ndipo chotsalacho chikhale ndi mapuloteni.
Yesani kuwonjezera zinthu izi pa chakudya chanu chachikulu.
| Gulu la chakudya | Zitsanzo za zomwe tingadye ku Sri Lanka |
|---|---|
| Ndiwo zamasamba zopanda sitachi (Hafu ya mbale) | Zowawa, therere, yam, sipinachi, biringanya, kabichi, broccoli, nkhaka, phwetekere, damson, drumstick. Komanso, mitundu yonse ya masamba (mukunuvenna, kankun, gotukola) monga saladi. |
| Mapuloteni opanda mafuta ambiri (Mphindi yochepa kuchokera pa mbale) | Nsomba (yosakazinga mu mafuta), nkhuku (yochotsedwa khungu), mazira oyera, mphodza, nsawawa, nandolo, nyemba zobiriwira, soya. |
| Zakudya zama carbohydrate zapamwamba kwambiri (Mphindi yochepa kuchokera pa mbale) | Mpunga wofiira wokhala ndi chimanga (m'malo mwa mpunga woyera), manyuchi, barele, mbatata, chinangwa (mocheperako), chimanga cha mpunga, oats. |
| Mafuta abwino (Monga momwe zimafunikira) | Mapeyala, mtedza, ma cashew, mbewu za dzungu, mafuta a azitona (a masaladi), mbewu za sesame. |
Kodi mungadye chiyani mukakhala ndi njala pang'ono? (Malangizo a Zokhwasula-khwasula)
Ngati mukumva njala pang'ono pakati pa chakudya, m'malo modya maswiti kapena mabisiketi, yesani chinthu chonga ichi:
- Apulo yokhala ndi batala wa mtedza wopanda shuga.
- Hummus kapena phala lopangidwa kuchokera ku nyemba zobiriwira zophikidwa ndi nthunzi ndi zidutswa za karoti ndi nkhaka.
- Kapu ya nandolo zophikidwa.
- Yogati imodzi (shuga wochepa).
- Ma cashew ndi mtedza pang'ono.
Mwanjira imeneyi, powonjezera mapuloteni pang'ono kapena mafuta abwino ku chakudya cham'thupi, mutha kuwongolera kukwera kwadzidzidzi kwa shuga m'magazi.
Kwa iwo amene akufuna kutsatira malamulo ena
Pali anthu ena amene amaganiza kuti, "Sindingathe kusankha zinthu motere, ndipatseni malamulo omveka bwino, ndondomeko." Palibe cholakwika ndi zimenezo. Ngati ndinu m'modzi mwa anthu amenewo, mutha kutsatira njira zakudya zomwe zatsimikiziridwa ndi kafukufuku kuti ndi zothandiza pa thanzi la anthu odwala matenda ashuga.
- Zakudya za ku Mediterranean: Ichi ndi chakudya chachikhalidwe cha anthu okhala m'maiko ozungulira Nyanja ya Mediterranean.Idyani nsomba zambiri, ndiwo zamasamba ndi zipatso zatsopano, mafuta abwino monga mafuta a azitona, ndi mtedza. Chepetsani kudya nyama yofiira ndi zakudya zotsekemera.
- Zakudya za DASH: Ngakhale kuti zimayambitsidwa kuti zichepetse kuthamanga kwa magazi, zakudyazi zimathandizanso kwambiri pa matenda a shuga. Zimapatsanso zakudya zokhala ndi mchere wochepa, shuga, ndi mafuta ochepa.
Chofunika kwambiri ndikulankhula ndi dokotala wanu musanayambe kudya zakudya zapadera ngati izi ndikutsimikiza kuti zikugwirizana ndi thanzi lanu komanso mankhwala omwe mukumwa.
Pomaliza pake, matenda a shuga ndi mwayi woganizira za zakudya zomwe mumadya m'njira yatsopano komanso yoganizira bwino. Musalole kuti zikulemetseni. Ndi kusintha pang'ono, mutha kukhala ndi thanzi labwino pamene mukusangalala ndi chakudya chanu.
Uthenga Wopita Nawo Kunyumba
- Kuzindikira matenda a shuga sikutanthauza kuti chakudya chanu chatha. M'malo moganizira zinthu zomwe "simungadye," ganizirani zabwino za zakudya zabwino zomwe "mungadye."
- Chakudya ndi chofunikira kwambiri m'thupi. Chofunika kwambiri ndi mtundu wake. M'malo mwa buledi woyera ndi mpunga woyera, sankhani chakudya chokhala ndi ulusi monga mpunga wofiirira wokhala ndi chimanga, zilazi, ndi mbatata zotsekemera.
- Yang'anirani bwino mbale yanu: Dzazani theka la mbale yanu ndi ndiwo zamasamba ndi masamba, theka ndi mapuloteni (nsomba, mphodza), ndipo zina zonse ndi chakudya chabwino cham'mawa.
- Musaope kudya chakudya chopatsa thanzi kuti mumve njala pang'ono. Ndi bwino kuphatikiza chakudya cham'mawa ndi mapuloteni pang'ono kapena mafuta abwino.
- Musanatsatire zakudya zinazake (monga zakudya za ku Mediterranean), nthawi zonse lankhulani ndi dokotala wanu za izi komanso kusintha kulikonse komwe muyenera kuchita pa zakudya zanu.
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