Kodi mungapange bwanji dongosolo la chakudya choyenera matenda a shuga? (Dongosolo la Chakudya cha Matenda a Shuga)

Dokotala wanu akakuuzani kuti muli ndi matenda a shuga, funso lalikulu lomwe limabwera m'maganizo mwanu ndi lakuti, 'Ndidye chiyani tsopano?' Anthu ambiri amaganiza kuti kuthana ndi matenda a shuga n'kovuta komanso kosasangalatsa. Koma sichoncho. Kupanga chakudya chokoma komanso chopatsa thanzi chomwe chimakuthandizani kuthana ndi matenda anu a shuga sikovuta monga momwe mungaganizire. Tiyeni tiwone momwe mungapangire dongosolo losavuta, lokoma, komanso lathanzi.

Kodi zakudya zoyenera anthu odwala matenda a shuga ndi ziti kwenikweni?

Mwachidule, iyi ndi njira yodyera yomwe imakuthandizani kuwongolera shuga m'magazi mwanu, kukhala ndi kulemera kwabwino, komanso kuchepetsa chiopsezo chanu cha matenda a mtima. Sizifuna kusintha kwakukulu. Zinthu zazikulu zoti muganizire apa ndi zinthu zitatu zomwe tikudziwa kale:

1. Zakudya Zopatsa Thanzi: Zimene timadya.

2. Kuchuluka kwa Zakudya Zopatsa Thanzi: Kuchuluka kwa chakudya chomwe timadya.

3. Kusamalira Nthawi Yabwino: Kaya timadya panthawi yoyenera.

Mukazolowera kudya motere, simungathe kungolamulira matenda a shuga okha, komanso nthawi zina mungasinthe matendawo.

Ndi zinthu ziti zomwe tiyenera kuwonjezera pa chakudya chathu?

Zakudya zabwino za anthu odwala matenda ashuga siziyenera kungodya chakudya chamtundu umodzi wokha. Zakudya zoyenera zokhala ndi michere yonse inayi —chakudya, mapuloteni, ulusi, ndi mafuta— zidzakuthandizani kuwongolera kuchuluka kwa shuga m'magazi mwanu kuyambira pakukwera ndi kutsika. Zingakuthandizeninso kumva kukhuta kwa nthawi yayitali. Chofunika apa ndikuyika patsogolo zakudya zachilengedwe, zonse m'malo mwa zakudya zokonzedwa.

Chakudya Chopatsa Thanzi

Chakudya ndi shuga, wowuma, ndi ulusi womwe umapezeka muzakudya. Tikufuna kusankha chakudya chathunthu chosakonzedwa. Izi zimakupangitsani kumva kukhuta, zimalamulira shuga m'magazi, zimathandiza kugaya chakudya, komanso zimathandiza kuchepetsa kuchuluka kwa cholesterol m'thupi.

• Mbewu zonse: mpunga wofiirira, oats, mapira, barele.
• Zipatso zopanda shuga wambiri: Zipatso monga mabuloberi, ma raspberries, sitiroberi, ndi mabuloberi.
• Masamba ndi masamba: broccoli, kabichi, sipinachi, kolifulawa, nyemba.
• Zakudya za mkaka zopanda mafuta ambiri: yogurt yopanda shuga, mkaka wopanda mafuta ambiri.
• Nyemba: mphodza, nandolo, nandolo, nyemba zobiriwira.

Zakudya Zokhala ndi Ulusi Wambiri

Ulusi ndi gawo la zakudya za zomera zomwe matupi athu sangathe kuzigaya. Koma zimathandiza kuti chakudya chiziyenda m'thupi mwathu. Kudya zakudya zokhala ndi ulusi wambiri kungakuthandizeni kumva kukhuta mwachangu, zomwe zingakuthandizeni kuwongolera kulemera kwanu . Ulusi ndi wofunikanso poletsa shuga m'magazi ndi kuchuluka kwa cholesterol m'magazi.

• Masamba ndi zitsamba
• Chipatso (ndi bwino kudya chipatso chonse m'malo mwa madzi a zipatso, zomwe zingawonjezere shuga m'magazi mwanu)
• Mbewu zonse
• Mtedza (ma cashew, mtedza, amondi)
• Nyemba monga lentils, nandolo, ndi nyemba zobiriwira

Mapuloteni

Mapuloteni amatenga nthawi yayitali kuti matupi athu azitha kugaya kuposa chakudya. Choncho tikamadya chakudya chokhala ndi mapuloteni ambiri, timamva njala pambuyo pake. Mapuloteni nawonso ndi ofunikira pakukula kwa minofu ndi kukonzanso maselo. Mphamvu imeneyi yokonzanso maselo ndi yofunika kwambiri chifukwa zimatenga nthawi yayitali kuti mabala a pakhungu achire mwa anthu odwala matenda a shuga.

• Nyama yopanda mafuta ambiri: Nkhuku yopanda khungu.
• Nsomba: Nsomba monga kelawalala, thalapat, balaya, ndi tuna.
• Mazira
• Zakudya za mkaka zopanda mafuta ambiri: yogurt yopanda shuga, tchizi wopanda mafuta ambiri.
• Mapuloteni ochokera ku zomera: Tofu, nandolo, mphodza, batala wa mtedza.

Mafuta Abwino

Mafuta amathandiza matupi athu kusunga mphamvu, kukulitsa maselo, ndi kuteteza ziwalo. Apa, tiyenera kusankha mitundu "yabwino" ya mafuta. Mafuta awa amatchedwa `(Monounsaturated)` ndi `(Polyunsaturated)`. Izi zimachepetsa kuchuluka kwa cholesterol ya `(LDL)` m'thupi lathu ndikuteteza thanzi la mtima. Koma kumbukirani, mafuta abwino amakhala ndi ma calories ambiri, choncho ndi bwino kuwadya pang'ono .

• Mtedza (ma cashew, mtedza)
• Mafuta a Azitona ndi Azitona
• Peyala
• Mafuta a Omega-3 (omwe amapezeka mu nsomba zamafuta monga salimoni ndi sardine, ndi walnuts)

Zinthu zomwe tiyenera kuzichotsa muzakudya zathu

Kudya zakudya zabwino ndi kupewa zakudya zoipa n'kofunika kwambiri polimbana ndi matenda a shuga. Yesetsani kuchepetsa zakudya zimenezi momwe mungathere, kapena kuzisiya kwathunthu.

N'zosavuta! "Njira Yopezera Matenda a Shuga"

Ngati mukuvutika kudziwa chomwe mungadye komanso kuchuluka kwa chakudya chomwe mungadye pokonzekera chakudya, nayi njira yosavuta kwambiri. Imatchedwa "njira ya diabetic plate."

1. Tengani mbale yofanana ndi yachibadwa (pafupifupi mainchesi 9).

2. Dzazani theka (1/2) la mbale yanu ndi ndiwo zamasamba ndi masamba ochepa. Mwachitsanzo, zinthu monga nyemba, kabichi, kolifulawa, sipinachi, ndi letesi. Izi zili ndi chakudya chochepa cham'thupi ndipo siziwonjezera shuga m'magazi. Zilinso ndi ulusi, mavitamini, ndi mchere wambiri.

3. Dzazani theka la mbale yanu ndi mapuloteni opanda mafuta ambiri. Mwachitsanzo, chidutswa cha nkhuku yopanda khungu, chidutswa cha nsomba, dzira, kapena mphodza.

4. Dzazani chakudya chotsala (1/4) cha mbale yanu ndi chakudya chathanzi. Mwachitsanzo, mpunga wofiirira, mbatata zophikidwa, mbatata zotsekemera, kapena chidutswa cha buledi wa tirigu wonse.

5. Sankhani madzi kapena chakumwa chopanda ma calories ambiri komanso chosatsekemera kuti mumwe pamodzi ndi chakudya chanu.

Kodi tikambirane za chakudya chachitsanzo chomwe chikugwirizana ndi Sri Lanka?

Chabwino, tsopano tiyeni tiwone momwe tingagwiritsire ntchito zomwe tanenazi popanga chakudya choyenera tsiku limodzi pogwiritsa ntchito zakudya za dziko lathu.

Chakudya cham'mawa

• Njira 1: Kurakkan ndi 2 ufa wa rotis, sambol ya kokonati ya mchere wochepa ndi dzira lophika.
• Njira yachiwiri: Kapu ya oats ndi theka la nthochi ndi ma cashew angapo.
• Njira 3: Ndi mpunga wa chimanga, supu ya mphodza, ndi saladi wobiriwira.

Chakudya chamasana (malinga ndi "njira ya mbale")

• Hafu (1/2) ya mbale: Nyemba zokhala ndi mafuta ndi saladi ya kabichi.
• Chidutswa cha nsomba chophikidwa mu msuzi wa chili (1/4) kuchokera mu mbale .
• Chidutswa cha mbale (1/4): mpunga wa chimanga.

Chakudya chamadzulo (chakudya chopepuka)

• Njira 1: Ndi ufa wa atta rotis awiri, chickpea curry, ndi saladi ya nkhaka.
• Njira yachiwiri: Chidutswa cha nkhuku yokazinga ndi supu ya ndiwo zamasamba.
• Njira 3: Kapu ya nandolo zophikidwa ndi kapu ya yogati yopanda shuga.

Zokhwasula-khwasula

Ngati mukumva njala pakati pa chakudya, nazi zina zomwe mungachite:

• Kapu imodzi ya nandolo zophikidwa
• Mtedza wochepa
• Theka la avokado
• Yogati yopanda shuga
• Apulo

Chofunika: Ichi ndi chitsogozo chapadera. Chiwerengero cha ma calories omwe mukufuna patsiku chidzasiyana malinga ndi zaka zanu, kulemera kwanu, kuchuluka kwa zochita zanu, komanso thanzi lanu. Chifukwa chake, ndi bwino kulankhula ndi dokotala wanu kapena katswiri wa zakudya kuti mupange dongosolo la chakudya lomwe likugwirizana ndi zosowa zanu.