Kodi munayamba mwadzifunsapo kuti 'chakudya' chomwe chili muzakudya zomwe timadya chimatanthauza chiyani, ndipo n’chifukwa chiyani chili chofunika kwambiri? Mwina dokotala wanu wakuuzani kuti muchepetse chakudya chanu chifukwa muli ndi matenda a shuga. Kapena mwina mukuyesera kuchepetsa chakudya chanu kuti muchepetse thupi. Kaya chifukwa chake ndi chiyani, lero tikambirana za kuwerengera chakudya cham'thupi kumeneku komanso momwe mungachitire bwino. Sikovuta monga momwe mukuganizira, ndipo ngati mukumvetsa bwino, mutha kuchita nokha mosavuta.
Choyamba, tiyeni tiwone, kodi chakudya cham'mimba ndi chiyani?
Mwachidule, chakudya cham'mawa ndi gwero lalikulu la mphamvu m'thupi lathu. Chimakhala ngati mafuta a galimoto. Tikadya chakudya chokhala ndi chakudya cham'mawa, kugaya chakudya mwachangu kumasintha kukhala shuga, kapena 'shuga m'magazi' monga momwe timachitcha. Kenako matupi athu amagwiritsa ntchito shugayo kuti apange mphamvu zomwe amafunikira panthawiyo. Zotsalazo zimasungidwa m'thupi kuti zigwiritsidwe ntchito pambuyo pake.
Ngati mukuyesera kuchepetsa thupi kapena kuthana ndi vuto monga matenda a shuga, ndikofunikira kwambiri kuchepetsa kudya zakudya zopatsa mphamvu zimenezi ndikusankha mitundu ya zakudya zopatsa mphamvu zabwino kwambiri.
N’chifukwa chiyani kuwerengera chakudya cham’thupi n’kofunika kwa munthu amene ali ndi matenda a shuga?
Munthu wathanzi wopanda matenda a shuga akadya chakudya chokhala ndi chakudya chopatsa mphamvu, shuga m'magazi mwake amakwera. Komabe, nthawi yomweyo, mahomoni otchedwa insulin, omwe amapangidwa ndi thupi, amalowa ndipo amalamulira shuga kuti asakwere kwambiri. Ganizirani za insulin ngati apolisi apamsewu, omwe amatsogolera magalimoto a shuga m'magazi kupita kumalo oyenera (maselo) mwadongosolo.
Koma munthu amene ali ndi matenda a shuga ali ndi vuto ndi njira imeneyi.
- Matenda a Shuga a Mtundu 1: Anthuwa sapanga insulin m'thupi lawo. Chifukwa chake, amafunika kubaya insulin kunja kuti achepetse shuga m'magazi mwawo. Chifukwa chake, kuti atenge insulin yokwanira malinga ndi kuchuluka kwa chakudya chomwe amadya, ndikofunikira kudziwa kuchuluka kwa chakudya chomwe amadya.
- Matenda a Shuga a Mtundu Wachiwiri: Ngakhale kuti insulin imapangidwa m'thupi la anthu awa, thupi siliyankha bwino insulin imeneyo (insulin resistance). Komanso, kuchuluka kwa insulin komwe kumapangidwa sikungakhale kokwanira. Chifukwa chake, anthuwa ayeneranso kusamala ndi kuchuluka kwa chakudya chomwe amadya.
Tiyeni tidziwe bwino zakudya zomwe zili ndi chakudya cham'mawa!
Tikamaganizira za chakudya, timaganizira za buledi, mpunga, ndi Zakudya zina. Koma palinso zakudya zina zambiri zomwe zimakhala ndi chakudya. Ngati mukuwerengera chakudya, muyenera kusamala ndi zonsezi.
| Gulu la chakudya | Zitsanzo zodziwika bwino m'dziko lathu |
|---|---|
| Zakudya Zokhuthala | Mpunga, buledi, Zakudyazi, mbatata, mbatata, chinangwa, buledi, oats |
| Shuga | Shuga woyera, zakumwa zotsekemera, makeke, mabisiketi, tofi, zakudya zotsekemera |
| Zipatso | Pafupifupi zipatso zonse, monga nthochi, mango, mapapaya, malalanje, ndi maapulo, zimakhala ndi chakudya chopatsa mphamvu. |
| Mkaka ndi Yogurt | Mkaka watsopano, yogurt, mkaka wopanda mafuta ambiri |
| Ndiwo zamasamba | Ndiwo zamasamba zambiri zimakhala ndi chakudya chochepa cha carb, koma zinthu monga beets, kaloti, nyemba, ndi dzungu zili ndi zina. |
| Nyemba | Nyemba, nandolo, nyemba zobiriwira, nandolo |
Kodi mumakonzekera bwanji chakudya chomwe chingakukomereni?
Kupanga dongosolo la kuchuluka kwa chakudya, mapuloteni, ndi mafuta omwe mukufuna patsiku kungathandize kuti shuga m'magazi anu asamachuluke.
Akatswiri amatiuza kuti tipeze pakati pa 45% ndi 65% ya ma calories athu onse a tsiku ndi tsiku kuchokera ku chakudya cham'mawa. Pali ma calories anayi mu gramu imodzi ya chakudya cham'mawa.
Mwachitsanzo, ngati mukudya ma calories 2,000 patsiku, muyenera kukhala ndi cholinga chodya magalamu 225 mpaka 325 a chakudya cham'thupi. Komabe, ngati mukuyesera kuchepetsa thupi , mungaganizire kuchepetsa kuchuluka kumeneku kufika pa magalamu 100-150 patsiku.
Kwa munthu wamkulu yemwe ali ndi matenda a shuga, cholinga chachikulu ndi kudya magalamu 45-60 a chakudya chachikulu pa chakudya chachikulu ndi magalamu 15-20 pa chakudya chomaliza . Komabe, izi sizili choncho kwa aliyense.
Chofunika kwambiri: Mitundu iyi imatha kusiyana malinga ndi zaka zanu, kulemera kwanu, momwe mumagwirira ntchito, komanso mankhwala aliwonse omwe mumamwa. Chifukwa chake ndibwino kwambiri kulankhula ndi dokotala wanu kapena katswiri wa zakudya kuti akuuzeni kuchuluka koyenera kwa inu.
Tiyeni tiwerenge chizindikiro cha zakudya chomwe chili pa phukusi la chakudya!
Tsopano n'kosavuta kuwerengera chakudya chomwe chili m'mabokosi omwe mumagula ku golosale. Ingoyang'anani chizindikiro cha "Nutrition Facts" chomwe chili pa paketi.
1. Yang'anani gawo la "Chakudya Chonse Cham'thupi": Chiwerengero cha magalamu ndi kuchuluka kwa chakudya chonse chomwe chili mu chakudyacho.
2. Yang'anani "Kukula kwa Kutumikira": Izi ndizofunikira kwambiri. Chiwerengero cha ma carbohydrate omwe ali pa chizindikirocho chimagwira ntchito pa "Kukula kwa Kutumikira" kokha. Mwachitsanzo, ngati paketi ya ma cookies ikunena kuti "Kukula kwa Kutumikira: ma cookies awiri" ndipo ikunena ma gram 15 a ma carbohydrate, ngati mudya ma cookies anayi, mudzapeza ma gram 30 a ma carbohydrate.
3. Samalani ndi "Ulusi Wonse wa Zakudya": Izi zalembedwanso pansi pa "Chakudya Chonse." Uwu ndi mtundu wa chakudya chomwe thupi lathu silingathe kuchigaya. Chifukwa chake, sichikhudza kwambiri kuchuluka kwa shuga m'magazi. Ngakhale anthu ena amawerengera "Chakudya Chonse" pochotsa ulusi uwu kuchokera ku chakudya chonse, madokotala amalimbikitsa kugwiritsa ntchito "Chakudya Chonse cha Zakudya" .
Kusiyana pakati pa ma carbohydrate osavuta ndi ovuta
Pali mitundu iwiri ya chakudya cham'mimba. Ngakhale kuti zonse ziwiri zimawerengedwa mu magalamu mofanana, zotsatira zake pa thupi zimasiyana kwambiri. Choncho ndikofunikira kudziwa kusiyana kwake.
| Khalidwe | Chakudya Chosavuta | Chakudya Chovuta Kwambiri |
|---|---|---|
| Kapangidwe | Yopangidwa ndi mamolekyu osavuta a shuga. | Mamolekyu a shuga amalumikizidwa pamodzi mu unyolo wautali. |
| Kugaya chakudya | Imagayidwa mwachangu kwambiri ndipo imapereka mphamvu. | Zimatenga nthawi yayitali kuti zigayidwe. |
| Zotsatira pa shuga m'magazi | Shuga m'magazi amakwera mwadzidzidzi. | Shuga m'magazi amakwera pang'onopang'ono komanso mosalekeza. |
| Zakudya zabwino | Kawirikawiri alibe zakudya zokwanira, amatchedwa "ma calories opanda kanthu." | Zakudya zambiri monga ulusi, mavitamini, ndi mchere. |
| Zitsanzo | Shuga, zakumwa zotsekemera, buledi woyera, makeke, mabisiketi, maswiti. | Mpunga wofiirira, mapira, oats, zipatso, ndiwo zamasamba, mphodza, nandolo. |
Kusankha chakudya chopatsa thanzi ndi njira yabwino kwambiri pa thanzi lanu.
Ngati mutenga insulin, kodi mungasinthe bwanji mlingo wanu wa chakudya?
Izi ndizofunikira kwambiri kwa anthu ena omwe amamwa insulin podya. Muyenera kuwerengera kuchuluka kwa insulin komwe kuli koyenera malinga ndi kuchuluka kwa magalamu a chakudya chomwe mumadya. Timatcha izi kuti "Chiŵerengero cha Insulin-to-Carbohydrate." Ndiko kuti, kuchuluka kwa magalamu a chakudya chomwe chingawongoleredwe ndi unit imodzi ya insulin.
Kawirikawiri, unit imodzi ya insulin yogwira ntchito mwachangu imatha kulamulira pafupifupi magalamu 12-15 a chakudya. Koma iyi ndi mtengo wapakati chabe.
Chenjezo: Chiŵerengerochi chimasiyana kwambiri malinga ndi munthu ndi munthu. Chingasinthenso malinga ndi zinthu monga nthawi ya tsiku, kuchuluka kwa masewera olimbitsa thupi omwe mumachita, komanso kuchuluka kwa nkhawa. Chifukwa chake, ndikofunikira kugwira ntchito ndi dokotala wanu kuti mupeze chiŵerengero chomwe chikugwirizana ndi thupi lanu ndikupanga dongosolo. Musasinthe mlingo wanu wa insulin nokha.
Uthenga Wopita Nawo Kunyumba
- Kuwerengera chakudya cham'mawa ndi njira yabwino yothandizira kuchepetsa matenda a shuga komanso kuchepetsa thupi.
- Musaiwale kuti chakudya chopatsa mphamvu sichipezeka mu buledi ndi mpunga wokha, komanso mu zipatso, mkaka, ndiwo zamasamba, ndi mtedza.
- Mukamagula zakudya zopakidwa m'matumba, yang'anani mosamala magawo a "Chakudya Chonse" ndi "Kukula kwa Kutumikira" omwe ali pa chizindikirocho.
- Kusankha zakudya zopatsa mphamvu monga tirigu wonse, ndiwo zamasamba, ndi nyemba m'malo mwa zakudya zopatsa mphamvu monga shuga ndi ufa woyera ndikwabwino kwambiri pa thanzi lanu.
- Onetsetsani kuti mwalankhula ndi dokotala wanu za kuchuluka kwa chakudya chomwe mukufuna patsiku, ndipo ngati mutenga insulin, chiŵerengero choyenera kuti mupeze upangiri wabwino kwambiri.
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