Kodi dokotala anakuuzapo kuti, "Muli ndi shuga wambiri, muyenera kusamala ndi zakudya zanu"? Kapena munalangizidwa kuti muganizirepo izi chifukwa muli ndi kunenepa pang'ono? Chimodzi mwa zifukwa zazikulu za matendawa ndi chinthu chotchedwa "insulin resistance." Ngakhale kuti dzinali lingamveke loopsa, ndi chinthu chomwe chingalamuliridwe mosavuta ngati mutachimvetsa bwino ndikusintha zakudya zanu pang'ono. Tiyeni tikambirane za izi lero.
Mwachidule, kodi kukana insulini ndi chiyani?
Taganizirani maselo m'thupi mwathu ngati nyumba zazing'ono. Shuga amene timadya, wotchedwa shuga, amalowa m'maselo amenewa kuti atipatse mphamvu. Koma shuga uyu amafunika kiyi yapadera kuti atsegule chitseko cholowera m'maselo. Kiyi imeneyo ndi hormone ya insulin . Iyi imapangidwa ndi chiwalo chotchedwa kapamba wathu.
Choncho, kukana insulini kumatanthauza kuti kiyi (insulin) sigwira ntchito bwino. Zili ngati mabowo a makiyi m'zitseko za maselo atsekedwa. Choncho shuga sangalowe m'maselo, ndipo amasonkhana m'magazi. Ngati shuga m'magazi apitirira kukhala wokwera chonchi, imatha kukhala matenda a shuga amtundu wachiwiri kapena matenda a shuga omwe akukula msanga.
Kumbukirani, chiopsezo chokhala ndi insulin kukana chimawonjezeka kwambiri pamene thupi likulemera. Chifukwa chake, njira yabwino kwambiri yothetsera kunenepa kwa munthu wonenepa kwambiri ndi kuchepetsa thupi m'njira yoyenera .
Ndiye kodi zakudya zabwino kwambiri zomwe tiyenera kudya ndi ziti?
Chabwino, tiyeni tiwone zomwe tiyenera kuwonjezera pa zakudya zathu kuti tithetse vutoli. Sizovuta kwenikweni.
| Mtundu wa chakudya | Kodi muyenera kudya chiyani ndipo chifukwa chiyani? |
|---|---|
| Ndiwo zamasamba | Idyani ndiwo zamasamba zobiriwira zambiri (sipinachi, kale, sipinachi). Zili ndi ma calories ochepa komanso chakudya chopatsa mphamvu, komanso zimakhala ndi zakudya zambiri. Idyani ndiwo zamasamba zokhala ndi sitachi monga mbatata, mbatata zotsekemera, ndi chinangwa pang'ono. |
| Zipatso | Zipatso zatsopano ndi zabwino kwambiri. Pewani zipatso zam'chitini zopangidwa ndi shuga. Mukalakalaka maswiti, idyani zipatso m'malo mwake. Koma kumbukirani kuti zipatso nazonso ndi chakudya cham'mawa. |
| Zakudya zokhala ndi ulusi wambiri | Izi zimathandiza kwambiri pakuchepetsa shuga m'magazi. Phatikizani zinthu monga oats, barele, nsawawa, mphodza, nsawawa, ndi nyemba muzakudya zanu. |
| Zakudya zopatsa thanzi | Sankhani tirigu wonse m'malo mwa buledi ndi pasitala wopangidwa ndi ufa wa buledi. Mwachitsanzo, ngati mudya mpunga wofiirira ndi chimanga m'malo mwa mpunga woyera, buledi wopangidwa ndi ufa wa atta ndi wabwino. |
| Mapuloteni Opanda Mafuta | Chepetsani nyama zonenepa (ng'ombe, nkhumba) ndipo idyani zinthu zambiri monga nkhuku yopanda khungu, nsomba (nsomba ya salimoni, tuna, sardine), mazira oyera, nsawawa, ndi nyemba. |
| Mafuta Athanzi | M'malo mwa mafuta a nyama, batala, ndi margarine, gwiritsani ntchito mafuta a masamba monga mafuta a azitona, mafuta a mpendadzuwa, ndi mafuta a sesame. Zinthu monga avocado ndi mtedza nazonso ndi zabwino. |
| Zakudya za mkaka zopanda mafuta ambiri | Mkaka wopanda mafuta ambiri ndi yogurt wamba wopanda mafuta ndi njira yabwino yopezera calcium ndi mapuloteni. |
Ndi zakudya ziti zomwe tiyenera kuziletsa kapena kusiya kudya?
Ngakhale kuti kudya zakudya zabwino n’kofunika, n’kofunikanso kupewa zakudya zina zomwe zingawonjezere kukana kwa insulin.
| Mtundu wa chakudya choletsa | Zitsanzo ndi chifukwa |
|---|---|
| Zakudya Zokonzedwa | Zakudya zomwe zimapezeka m'mabotolo, m'mabokosi, ndi m'mapaketi. Zakudya zimenezi nthawi zambiri zimakhala ndi shuga wowonjezera, mchere, ndi mafuta osapatsa thanzi. Zitsanzo zake ndi masoseji, mipira ya nyama, ndi Zakudya zophikidwa. |
| Zakumwa zotsekemera | Soda, zakumwa zotsekemera, tiyi wozizira, ndi zakumwa zotchedwa madzi a mavitamini. Izi zimapangitsa kuti munthu awonjezere thupi mosafunikira. |
| Chakudya Choyengedwa | Zinthu monga buledi woyera, makeke, mabisiketi, makeke, ndi ma roll opangidwa kuchokera ku ufa wa buledi. Zinthuzi zimawonjezera shuga m'magazi mwachangu kwambiri. |
| Mafuta osapatsa thanzi (Okhuta ndi Osasinthika) | Pewani zakudya zokazinga kwambiri (ma french fries, ma cutlets), tchizi cholemera mafuta ambiri, batala, komanso kugwiritsa ntchito mafuta a kokonati mopitirira muyeso. |
| Mowa | Kumwa mowa mopitirira muyeso, makamaka kwa nthawi yayitali, kumawonjezera chiopsezo cha kukana insulin ndi matenda a shuga. |
Kodi mungapange bwanji zakudya zabwino?
Zingawoneke ngati kusintha kumeneku kudzakhala kovuta kupanga usiku umodzi. Ndi zoona. Koma malangizo ang'onoang'ono awa adzakuthandizani.
Osati nthawi imodzi, dziwani pang'onopang'ono.
Musaganize kuti musiya chilichonse kuyambira lero. Sizigwira ntchito. Yambani ndi kusintha pang'ono. Mwina ngati mumwa makapu 5 a tiyi wokhala ndi shuga patsiku, chepetsani kufika pa atatu. Khalani ndi chizolowezi chomwa botolo la madzi m'malo mwa botolo la chakumwa chokhala ndi shuga. Yambani ndi zinthu zazing'ono ngati izi ndipo chikhale chizolowezi chokhazikika.
Pangani kuti zikugwirizaneni.
Palibe chakudya chofanana ndi chilichonse. Muyenera kusintha zakudya zanu kuti zigwirizane ndi moyo wanu komanso zakudya zomwe mumakonda. Njira yabwino yochitira izi ndikulankhula ndi dokotala wanu . Iye adzakupatsani upangiri wapadera kutengera thanzi lanu.
Musamadumphe chakudya.
Musaganize kuti "kusiya kudya kungakuthandizeni kuchepetsa thupi chifukwa mukudya ma calories ochepa." Kuchita zimenezi kudzapangitsa kuti insulin yanu ndi shuga wanu zikwere ndi kutsika. Izi zingayambitse mafuta ambiri m'mimba, zomwe zimawononga kwambiri kukana insulin.
Ganizirani kuchuluka kwa kalori ndi khalidwe lake
Chofunika kwambiri monga kuchuluka kwa ma calories omwe mumadya patsiku ndi mtundu wa chakudya chomwe mumapeza ma calories amenewo. Mutha kupeza ma calories ofanana kuchokera mu mbale ya mpunga woyera monga momwe mungathere kuchokera ku chakudya chopatsa thanzi cha ndiwo zamasamba, nsomba, ndi mpunga wofiira. Choncho nthawi zonse ganizirani za ubwino .
Uthenga Wopita Nawo Kunyumba
- Kukana kwa insulin ndi vuto lomwe limayamba munthu asanadwale matenda a shuga. Koma musadandaule, lingathe kuthandizidwa bwino ndi zakudya zoyenera komanso kusintha moyo wake .
- Ngati kulemera kwanu kuli kopitirira muyezo, kuchepetsa thupi ndiye chinthu chofunikira kwambiri chomwe mungachite.
- M'malo mwa zakudya zokonzedwa kale, zakudya zotsekemera, ndi zakudya zokhala ndi mafuta ambiri, onjezerani zakudya zachilengedwe monga ndiwo zamasamba, zipatso, tirigu wonse, ndi nyama yopanda mafuta ambiri m'mbale yanu.
- Ngati muli ndi mafunso okhudza zakudya izi, musapange zisankho nokha, koma lankhulani ndi dokotala wanu kuti mupeze upangiri wabwino kwambiri.
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