Kodi dokotala wanu adakuuzanipo kuti shuga yomwe mumadya ili pafupi kwambiri, choncho samalani? Kapena mukumva kutopa kwambiri kuposa kale ndipo mwawonjezera thupi pang'ono? Chifukwa chachikulu cha zinthuzi chikhoza kukhala kukana insulini , kapena vuto lotchedwa " Insulin Resistance". Koma musadandaule, ichi ndi chinthu chomwe chingalamuliridwe kwathunthu ngati mutachimvetsa bwino ndikusintha zakudya zanu.
Mwachidule, kodi kukana insulini ndi chiyani?
Taganizirani maselo m'thupi lathu ngati nyumba zazing'ono. Nyumbazi zimafuna mphamvu kuti zigwire ntchito. Mphamvu imeneyi imachokera ku shuga, kapena shuga, yomwe timadya, makamaka kuchokera ku chakudya . Koma shuga iyi singalowe mwachindunji m'nyumba zotchedwa maselo. Imafunika kiyi kuti itsegule chitseko. Kiyi imeneyo ndi hormone ya insulin . Imeneyi imapangidwa ndi kapamba wathu.
Choncho, kiyi yotchedwa insulin ikafika ndikulowa pakhomo la selo (receptor), chitseko chimatseguka ndipo shuga imalowa ndipo imasanduka mphamvu.
Koma pankhani ya `Insulin Resistance`, izi ndi zomwe zimachitika. Makiyi a zitseko za nyumba zotchedwa maselo amakhala ndi dzimbiri. Izi zikutanthauza kuti, ngakhale kiyi yotchedwa insulin itabwera, singathe kutsegula chitseko bwino. Chifukwa chake, shuga sangalowe m'maselo, ndipo imayamba kusonkhana m'magazi. Ichi ndichifukwa chake shuga m'magazi amakhalabe okwera. Ichi ndi chomwe timachitcha `Prediabetes` ndi ` Type 2 Diabetes` .
Izi zikutanthauza kuti ngakhale thupi lanu limapanga insulin, silingathe kuigwiritsa ntchito bwino. Koma nkhani yabwino ndi yakuti ngati tikonza chakudya chathu bwino, titha kuchotsa 'dzimbiri' ili ndikupangitsa maselo athu kuyankha bwino insulin kachiwiri.
Ndiye ndi zinthu ziti zabwino kwambiri zomwe tiyenera kuwonjezera pa mbale zathu?
Izi sizifuna zosakaniza zapadera. Izi ndi zinthu zomwe tili nazo kukhitchini kwathu ndipo tingapeze mosavuta. Tiyeni tiwone zomwe zili.
| Mtundu wa chakudya | Chabwino n'chiyani? / Mfundo zofunika |
|---|---|
| Ndiwo zamasamba | Kuyambira lero, dzazani theka la mbale yanu ndi ndiwo zamasamba. Makamaka ndiwo zamasamba zobiriwira zakuda (sipinachi, kale, masamba a collard), broccoli, kabichi, nyemba, ndi vwende wowawa ndi zabwino kwambiri. Izi ndi zochepa mu ma calories ndi chakudya, koma zodzaza ndi michere ndi ulusi. Komabe, muyenera kudya ndiwo zamasamba zokhala ndi sitachi monga mbatata, mbatata zotsekemera, chinangwa, ndi chimanga pang'ono. |
| Zipatso | Ngati mukufuna kudya shuga, idyani zipatso m'malo mwake. Koma popeza zipatsozo zilinso ndi shuga wachilengedwe, chepetsani shuga umodzi kapena iwiri patsiku. Pewani kudya zipatso zam'chitini kapena zotsekemera. Zipatso zatsopano ndi zabwino kwambiri. |
| Zakudya Zokhala ndi Ulusi Wambiri | Ulusi uli ngati bwenzi lathu. Umalamulira kuchuluka kwa shuga komwe kumawonjezedwa m'magazi. Mutha kupeza ulusi wambiri kuchokera ku zinthu monga tirigu wathunthu monga oats, mpunga wofiirira, buckwheat, ndi barele, nyemba monga lentils, nsawawa, nandolo, ndi nyemba za mung, broccoli, ndi amondi. |
| Mapuloteni Opanda Mafuta | Mapuloteni ndi ofunikira m'thupi lathu. Koma m'malo mwa nyama yamafuta (ng'ombe, nkhumba, mbuzi), sankhani mapuloteni ochokera ku zomera monga nkhuku yopanda khungu, nsomba monga salimoni, mackerel, ndi herring, mazira oyera, tchizi chopanda mafuta ambiri, nsawawa, lentils, ndi soya. |
| Mafuta Athanzi | M'malo mwa mafuta okhuta osapatsa thanzi, gwiritsani ntchito mafuta abwino monga mafuta a azitona, mafuta a sesame, mafuta a mpendadzuwa, avocado, amondi, ndi cashews. Izi zimathandiza kuchepetsa kukana kwa insulin. |
Ndi zakudya ndi zakumwa ziti zomwe ziyenera kupewedwa kapena kuchepetsedwa momwe zingathere?
Ndikofunikira kudya zinthu zabwino, komanso ndikofunikanso kupewa zinthu zoipa. Nawa 'adani' anu.
| Zoyenera kuchepetsa | Zitsanzo ndi chifukwa |
|---|---|
| Zakudya Zokonzedwa | Chilichonse chomwe chimabwera m'mapaketi, m'zitini, ndi m'mabokosi. Mabisiketi, makeke, masoseji, Zakudya zokhwasula-khwasula, ndi zina zotero. Izi zili ndi shuga wobisika, mchere, ndi mafuta oipa. |
| Zakumwa Zotsekemera | Zakumwa zotsekemera zomwe zimagulitsidwa ngati zakumwa za zipatso, ndi tiyi wozizira ndi ma calories opanda kanthu. Zimakweza shuga m'magazi mwachindunji. |
| Chakudya Choyengedwa | Buledi woyera, mpunga woyera, zakudya zopangidwa ndi ufa wa buledi (makeke, mabisiketi, makeke), ndi chimanga cham'mawa chopanda ulusi wambiri. Izi zimagayidwa mwachangu kwambiri ndipo zimawonjezera shuga m'magazi. |
| Mafuta Osapatsa Thanzi | Zakudya zokazinga kwambiri, margarine, ndi zakudya zokhala ndi mafuta ambiri a nyama. Izi zimapangitsa kuti kukana kwa insulin kukhale kovuta kwambiri. |
| Mowa | Kumwa mowa mopitirira muyeso, makamaka kwa nthawi yayitali, kumawonjezera chiopsezo cha kukana insulin ndi matenda a shuga. |
Kodi tingasinthe bwanji zakudya izi kuti zigwirizane ndi miyoyo yathu?
Mukawona mndandandawu, mungaganize kuti, "O, sitingathe kuchita zonsezi nthawi imodzi." Ndi zoona. Uku si kusintha kwadzidzidzi. Ndi chinthu chomwe chidzadziwika pang'onopang'ono.
Izi si zakudya zongofuna kukonzedwa, ndi moyo!
Iyi si njira yochepetsera thupi m'masabata awiri. Iyi ndi njira yabwino yopezera chizolowezi m'moyo wanu. Ndiye yambani tsopano. Mwina mungachepetse kuchuluka kwa makapu a tiyi wotsekemera omwe mumamwa tsiku lililonse. Kapena, mungasiye kumwa zakumwa zotsekemera tsiku limodzi pa sabata. Yambani ndi kusintha pang'ono.
Musaphonye chakudya!
Anthu ena amaganiza kuti kusala kudya kungakuthandizeni kuchepetsa thupi komanso kuchepetsa ma calories. Ndi kulakwitsa kwakukulu. Kuchita zimenezi kungapangitse kuti shuga m'magazi ndi insulin yanu zikwere ndi kutsika. Izi zidzawonjezera kukana kwa insulin. Chifukwa chake, ndi bwino kudya zakudya zitatu zazikulu ndi zokhwasula-khwasula ziwiri zopatsa thanzi pakati pa chakudya .
Kuchuluka n'kofunika mofanana ndi khalidwe.
Ngakhale ndikofunikira kuganizira kuchuluka kwa ma calories omwe mukudya, ndikofunikiranso kuganizira komwe ma calories amenewo akuchokera. Mwachitsanzo, mbale ya mpunga woyera ndi mbale ya mpunga wofiirira zingakhale ndi ma calories ofanana. Komabe, mpunga wofiirira uli ndi ulusi wambiri ndi michere yambiri, zomwe zikutanthauza kuti umakweza shuga m'magazi pang'onopang'ono kwambiri. Chifukwa chake sankhani njira yabwino .
Ngati mukuvutika kupeza njira yodyera imeneyi ndipo mukufuna thandizo kuti muyisinthe kuti igwirizane ndi zomwe mumakonda, lankhulani ndi dokotala wanu . Iye angakuthandizeni kupanga dongosolo la chakudya lomwe likugwirizana ndi inu.
Uthenga Wopita Nawo Kunyumba
- Kukana insulin ndi chiyambi cha matenda a shuga. Kuzindikira ndikuwongolera msanga ndiye ndalama zazikulu zomwe mungapange pa thanzi lanu lamtsogolo.
- Chepetsani zakudya zokonzedwa kale, shuga, zakumwa zotsekemera, ndi mafuta osapatsa thanzi m'moyo wanu momwe mungathere.
- Dzazani mbale yanu ndi ndiwo zamasamba zokongola, zipatso, tirigu wonse wokhala ndi ulusi, mapuloteni opanda mafuta ambiri (nsomba, nkhuku), ndi mtedza.
- Izi si kusintha kwadzidzidzi. Musachite mantha, pangani zizolowezi zabwino pang'onopang'ono. Chizolowezi chimodzi chikapambana, pitirizani ndi china.
- Ngati muli ndi mafunso kapena nkhawa zokhudzana ndi izi, lankhulani ndi dokotala wanu . Ndikofunikira kufunafuna upangiri wa dokotala musanayese chilichonse chomwe mukuwona pa intaneti.
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