Ngati muli ndi matenda a shuga, n'zachibadwa kumva njala pang'ono pakati pa chakudya. Koma nthawi yomweyo, mungakhalenso ndi nkhawa pang'ono, "Ngati ndidya chinachake panthawiyi, kodi shuga wanga m'magazi angakwere?" Mantha amenewa ndi omwe amachititsa anthu ena kukhala ndi njala. Koma palibe chifukwa chokhalira ndi njala chonchi. Ngati mukonzekera bwino ndikusankha mwanzeru, zakudya zazing'ono izi (tiyeni tizitchule kuti 'zokhwasula-khwasula') tsiku lonse zingathandize kwambiri kuti shuga wanu m'magazi mukhale bwino. Tiyeni tiwone momwe tingachitire izi ndendende.
Ndiye kodi zakudya zokhwasula-khwasula zabwino kwambiri za matenda a shuga ndi ziti?
Mwachidule, zokhwasula-khwasula zabwino kwambiri za odwala matenda ashuga ziyenera kukhala ndi ulusi wambiri ndi mapuloteni, komanso shuga ndi mchere wochepa. Zakudya zimenezi zidzakuthandizani kukhuta ndikuthandizira kuchepetsa kuchuluka kwa shuga m'magazi mwanu popanda kubweretsa kukwera mwadzidzidzi.
Kuti mupeze zotsatira zabwino, ndi bwino kuphatikiza chakudya cham'thupi chopatsa thanzi ndi mapuloteni opanda mafuta ambiri. Ganizirani zinthu ngati izi.
Zakudya zabwino kwambiri ndi kuphatikiza mapuloteni ndi mtundu wabwino wa chakudya cham'mawa. Izi zidzakukhutitsani ndikulamulira shuga m'magazi mwanu.
Nazi malingaliro abwino a zokhwasula-khwasula zomwe mungayesere.
| Mtundu wa zokhwasula-khwasula | Zitsanzo |
|---|---|
| Kuphatikiza kwa mapuloteni + chakudya |
|
| Zakudya zokhwasula-khwasula zokhala ndi ulusi wambiri | |
| Ngati mukufuna kudya maswiti |
Kodi mungasinthe bwanji zakudya zina zomwe mumakonda?
Pali zakudya zomwe tonse timakonda, koma sizopatsa thanzi kwenikweni. Mwachitsanzo, tchipisi ta mbatata zokazinga, tchipisi, ma patties, ma rolls, ma sweet biscuits ndi makeke. Izi ndi zakudya zokonzedwa bwino, komanso zakudya zokhala ndi shuga wambiri ndi mchere wambiri.
Izi sizikutanthauza kuti muyenera kupewa zakudya zimenezi moyo wanu wonse. Komabe, ngati mudya, muzidya pang'ono kwambiri . Ndi bwino kupeza chakudya cholowa m'malo mwa zakudya zabwino.
Zilakolako ndi zinthu zina zolowa m'malo mwa thanzi
Yang'anani tebulo ili. Mudzaona nokha njira zina zabwino zomwe mungasankhe kuti mulowe m'malo mwa zakudya zomwe mumakonda.
| Kodi mumakonda kudya chiyani? | Njira ina yabwino yosankha m'malo mwake |
|---|---|
| Zidutswa za mbatata | Ma chips ophikidwa kapena popcorn wophikidwa ndi mpweya. |
| Chokoleti | Chokoleti chaching'ono chakuda. |
| Soda | Soda wochepa, mandimu pang'ono, kapena madzi a soda okhala ndi madzi a zipatso. Madzi a lalanje ndi njira yabwino. |
| Pizza | Konzani mwa kufalitsa msuzi wa phwetekere ndi tchizi pang'ono cha mozzarella pa chidutswa cha mkate wa tirigu wonse. |
| Mabisiketi okoma (Ma cookies) | Chokoleti cha graham kapena biscuit ya tirigu wonse yopanda shuga wambiri. |
Chinsinsi cha Kudya Zakudya Zanzeru
Simuyenera kusiya kudya zinthu zomwe mumakonda. Chofunika kwambiri ndi kuchepetsa thupi . Ngati mumakonda chokoleti chakuda, idyani chokoleti chakuda pang'ono. Ngati mumakonda ayisikilimu, pemphani kuti akupatseni choko cha ana.
Koma kumbukirani, ngakhale chakudya chopepuka chili chopatsa thanzi bwanji, kudya kwambiri kungayambitse kunenepa . Izi zingapangitse kuti zikhale zovuta kuwongolera matenda a shuga. Chifukwa chake muyenera kusamala kwambiri ndi kuchuluka kwa chakudya chomwe mumadya .
Kumbukirani izi mukamadya zokhwasula-khwasula.
- Yesani chakudya chanu: Musatenge paketi yaikulu ya popcorn kapena paketi ya mabisiketi mukamaonera TV. Ngati mutero, mutha kudya paketi yonse popanda kuzindikira. Chifukwa chake, gawani kuchuluka kwa chakudya chomwe mumadya nthawi imodzi pa mbale ina ndikuyika zina zonse pambali.
- Ganizirani za ma calories ndi chakudya chopatsa thanzi: Onetsetsani kuti chakudya chanu chopatsa thanzi chili ndi ma calories osapitirira 150 ndi magalamu 15-30 a chakudya chopatsa thanzi pa kutumikira kulikonse. Mwachitsanzo:
- Ma pretzels 15 ang'onoang'ono
- Makapu atatu a popcorn opepuka
- Chikho chimodzi cha zipatso
- 1/4 chikho chosakaniza njira
- Kodi muli ndi njala yeniyeni?: Ganizirani kawiri musanapite kukhitchini. Kodi mukudya chifukwa mimba yanu ikulira, chifukwa muli ndi njala yeniyeni? Kapena mukungotopa kapena kupsinjika maganizo? Ngati mulibe njala kwenikweni, yesani kudzisokoneza pochita china.
- Idyani nthawi yokhazikika: Yesetsani kudya zokhwasula-khwasula nthawi yomweyo tsiku lililonse momwe mungathere. Ngati mutsatira ndondomeko yokhazikika ya chakudya chanu chachikulu ndi zokhwasula-khwasula, zidzakhala zosavuta kuti shuga m'magazi mwanu mukhalebe bwino tsiku lonse.
Ndi zonsezi, ngati simukudziwabe kuchuluka kwa chakudya chomwe muyenera kudya komanso mitundu ya zokhwasula-khwasula zomwe muyenera kusankha, chinthu chabwino kuchita ndikulankhula ndi dokotala wanu za izi . Ngati pakufunika kutero, mutha kumupempha kuti akutumizireni kwa katswiri wazakudya. Dokotala wanu ndiye munthu wabwino kwambiri woti akuuzeni momwe zakudya zomwe mukudya panopa zikukuthandizireni kuchepetsa matenda anu a shuga.
Uthenga Wopita Nawo Kunyumba
- Posankha chakudya chokoma ngati muli ndi matenda a shuga, sankhani chakudya chokhala ndi ulusi wambiri ndi mapuloteni, komanso shuga ndi mchere wochepa.
- Kudya zakudya zopatsa thanzi monga mapuloteni opanda mafuta ambiri komanso chakudya chopatsa thanzi kumathandiza kuti shuga m'magazi aziyenda bwino.
- Samalani kwambiri ndi kukula kwa chakudya. Yesani kuchuluka kwa chakudya chomwe mumadya pa chakudya chilichonse ndipo chigawikeni m'mbale zosiyana.
- Mukafuna kudya, ganizirani ngati muli ndi njala yeniyeni kapena ngati mukufuna kudya chifukwa cha maganizo.
- Lankhulani ndi dokotala wanu ngati muli ndi mafunso okhudza chakudya chanu ndi zokhwasula-khwasula. Musachite mantha.
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