Kumbukirani izi mukamagula mankhwala a shuga (Kugula mankhwala a shuga)

Dokotala wanu akakuuzani kuti muli ndi matenda a shuga, mwina mumamva ngati mukufunika kusintha kwambiri zakudya zanu. Ngakhale akukuuzani kuti 'mudye bwino ndikuchepetsa shuga,' nthawi zina mumapita kusitolo kapena ku supermarket ndipo simungathe kudziwa choti musankhe ndi choti musadye. Nthawi zina, ngakhale zipatso zimanenedwa kuti zili ndi shuga wambiri. Kodi 'kudya bwino' kumeneku ndi chiyani kwenikweni? Ndi zakudya ziti zomwe zili zabwino kwa inu zomwe zimathandiza kuchepetsa shuga m'magazi mwanu? Tiyeni tikambirane mwachidule.

Matenda a shuga, makamaka matenda a shuga a mtundu wachiwiri, ndi pamene matupi athu sangathe kugwiritsa ntchito bwino chakudya, kapena chakudya chokazinga ndi shuga. Tikutcha kuti insulin resistance . Choncho chomwe tiyenera kuchita ndikuwongolera kuchuluka kwa shuga m'magazi mwathu. Koma palibe chinthu chonga 'mndandanda wa zakudya za matenda a shuga'. Zonse zimangokhudza kulinganiza. Kulinganiza kumeneko kumayamba ndi mbale yanu.

Umu ndi momwe mumagawira mbale yanu

Tangoganizani kuti muli ndi mbale ya mainchesi 9 patsogolo panu. Tsopano gawani pakati panu m'maganizo. Mukufuna kudzaza theka limenelo ndi ndiwo zamasamba zopanda sitachi. Timazitcha izi kuti ndiwo zamasamba zopanda sitachi.

Kenako, gawani theka lotsala la mbale m'zigawo ziwiri zofanana. Gawo limodzi la mapuloteni. Gawo lina la chakudya cham'mawa kapena chakudya chowuma. Timafunikanso mafuta, koma alibe gawo lina la iwo. Mutha kuwonjezera pang'ono ngati chokongoletsera. Mwachitsanzo, chidutswa cha avocado pamwamba pa saladi ya nkhuku, mtedza pang'ono pa yogurt, kapena mafuta pang'ono a azitona pa saladi ya nsomba.

Umu ndi momwe mungamvetsetsere bwino momwe mungagawire mbale.

Ubwino wokonzekera chakudya pasadakhale

Tsopano popeza mukudziwa momwe mbale yanu iyenera kuonekera, konzani chakudya chanu pasadakhale poganizira mbaleyo. Yambani mophweka. M'malo modya chinthu chomwecho tsiku lililonse, sankhani chakudya cham'mawa kawiri, chakudya chamasana kawiri, ndi chakudya chamadzulo kawiri ndipo muzidya mosinthana.

Mwachidule, m'malo moganiza kuti, "Ndikudya mpunga usikuuno," ganizani kuti, "Ndikudya ndiwo zamasamba zambiri ndi nsomba usikuuno, ndipo ndiwonjezera mpunga pang'ono." M'dziko lathu, chakudya nthawi zambiri chimachokera ku mpunga. Koma m'malo mogawana curry pa mbale ya mpunga, mutha kugawana mpunga pa mbale ya curry.

Ngati muyenera kudya kunja mwachangu, mukamadya chakudya monga kottu kapena mpunga wokazinga, pemphani ndiwo zamasamba ndi nyama/nsomba/mazira ambiri momwe mungathere, ndipo chepetsani mpunga/roti.

Ganiziraninso za zokhwasula-khwasula.

Ngati mukumva njala pakati pa chakudya, m'malo mwa mabisiketi ndi makeke okhala ndi shuga, sankhani zinthu monga:

• Mtedza wochepa (ma cashews, amondi, mtedza)
• Yogurt yopanda shuga wowonjezera
• Apulo
• Zidutswa zingapo za ndiwo zamasamba monga nkhaka ndi karoti

Tengani mndandanda mukapita kukagula zinthu.

Mukamaliza kukonzekera chakudya chanu, lembani zosakaniza zomwe mukufuna pamndandanda. Izi zitha kuchitika mosavuta. Zimakhala zosavuta ngati mungazigawe m'magulu monga ndiwo zamasamba, zipatso, nyama/nsomba, mkaka, ndi zakudya zouma.

Mukanyamula mndandanda, mutha kuletsa chilakolako chanu chofuna kugula zinthu zosafunikira, makamaka maswiti, mabisiketi, ndi zakudya zopakidwa m'matumba. Gulani zinthu zomwe zili pamndandanda wanu zokha.

Ngati simungathe kupeza ndiwo zamasamba ndi zipatso zatsopano nthawi zonse, ndiwo zamasamba ndi zipatso zozizira ndi njira ina yabwino. Chifukwa masamba kapena zipatso zikangodulidwa mumtengo, zakudya zake zimachepa pakapita nthawi. Koma zozizira ndi pamene zakudya zawo zimakhala zapamwamba kwambiri. Choncho palibe chifukwa chodera nkhawa ndi zakudya zomwe zili ndi phindu.

Kodi mumasankha bwanji zinthu ku supermarket?

Mpaka mutazolowera zinthuzi, pitani ku supermarket pamene anthu ali ochepa. Mwanjira imeneyi, mutha kusankha zakudya zanu muli ndi mtendere wamumtima komanso popanda nkhawa. Musapite ku sitolo mukakhala ndi njala. Ngati mutatero, mudzakhala ndi mwayi wogula zinthu zosafunikira.

Nthawi zambiri, ndiwo zamasamba zatsopano, zipatso, nyama, nsomba, ndi mkaka zimakhala m'mashelefu ozungulira sitolo. Muyenera kuyang'ana kwambiri malo amenewo. Mashelefu apakati ndi komwe zakudya zambiri zopakidwa ndi kukonzedwa, mabisiketi, ndi zakumwa zimapezeka. Simuyenera kuzipewa konse, koma samalani kwambiri posankha.

Werengani mosamala chizindikiro cha chinthu chilichonse.

Izi ndi zopweteka pang'ono, koma ndizofunikira kwambiri. Poyamba, kuwerenga chizindikiro chilichonse kungawoneke ngati kovuta. Koma pakapita nthawi, mudzazolowera.

Mukamawerenga chizindikiro, samalani kwambiri zinthu ziwiri izi:

1. Chakudya Chonse: Ichi ndi chomwe chimakuthandizani kudziwa kuchuluka kwa chakudya chomwe mungadye pa chakudya chimodzi.

2. Shuga Wowonjezera: Uwu ndi kuchuluka kwa shuga komwe kumawonjezedwa mwadala ku chakudya pokonzekera, kuwonjezera pa shuga womwe umapezeka mwachilengedwe mu zipatso ndi mkaka. Sankhani china chake chokhala ndi shuga wochepa momwe mungathere.

Komanso, yang'anani mndandanda wa zosakaniza. Zikakhala zazifupi komanso zosavuta, zimakhala bwino. Ngati mawu akuti shuga ali pachiyambi cha mndandanda, amatanthauza kuti ali ndi shuga wambiri. Nthawi zina, m'malo mwa mawu akuti shuga mwachindunji, pakhoza kukhala mitundu ingapo ya shuga yomwe imawonjezeredwa pansi pa mayina ena, monga madzi a chimanga, fructose, glucose, maltose. Samalani ndi zimenezo.

Musadandaule, mudzazolowera pang'onopang'ono.

Mukawerenga zinthu zingapo, kukonzekera chakudya kwa milungu ingapo, ndikupita ku sitolo yokhala ndi mndandanda wa zakudya, zonse zidzakhala zachilendo kwa inu. Matenda a shuga amasintha momwe mumaonera chakudya. Koma sizikutanthauza kuti muyenera kusiya kusangalala ndi chakudya.

Zili ngati kupatsa thupi lanu mphamvu. Chakudya chomwe timadya ndi mphamvu yomwe thupi lathu limafunikira kuti likhale lolimba komanso lathanzi. Palibe amene amafuna kudya saladi tsiku lililonse, koma ngati imachepetsa shuga m'magazi mwanu, ndiye kuti ndi yoyenera, eti? Zonse ndi za kulinganiza bwino. Ngati muli ndi funso, musazengereze kufunsa dokotala wanu kapena katswiri wa zakudya.