Ngati muli ndi matenda a shuga, funso lakuti "Ndidye chiyani tsopano?" mwina limabwera m'maganizo mwanu nthawi zonse, sichoncho? Nthawi zina mumaopa kudya mpunga pang'ono, ndipo nthawi zina mumamva chisoni mukaona chakudya chokoma. Ndipotu, zakudya zomwe timadya zimakhudza kwambiri kuchuluka kwa shuga m'magazi mwathu. Izi ndi zoona makamaka kwa munthu amene ali ndi matenda a shuga. Tiyeni tikambirane izi mosavuta lero, m'njira yomwe mungamvetse, ngati kuti mukulankhula ndi mnzanu.
Tikadya ma calories ambiri, makamaka chakudya chopatsa mphamvu, kapena monga momwe timawatchulira, starch, kuposa momwe timafunira, shuga m'magazi mwathu amakwera. Ngati shuga m'magazi mwathu ikhalabe yokwera kwa nthawi yayitali, ikhoza kuwononga mitsempha yathu, impso, ndi mtima. Ichi ndichifukwa chake madokotala nthawi zonse amatiuza kuti tiziyang'anira kudya kwathu.
Kumbukirani, chofunika kwambiri apa ndikusankha zakudya zabwino zomwe zimakuyenererani, kudya panthawi yoyenera, komanso kudziwa zomwe mumadya. Kuchita izi moyenera kungathandize thupi lanu kugwiritsa ntchito bwino mahomoni a insulin.
Kodi zakudya zabwino kwambiri za matenda a shuga ndi ziti?
Palibe chakudya chofanana kwa aliyense amene ali ndi matenda a shuga. Thupi la aliyense ndi losiyana. Cholinga chanu chiyenera kukhala kugwira ntchito ndi dokotala wanu kuti mupange dongosolo labwino lodyera lomwe lingakuthandizeni kuwongolera kuthamanga kwa magazi anu, cholesterol, ndi A1c (muyeso wa shuga wanu wamagazi m'miyezi itatu yapitayi), komanso kukuthandizani kuwongolera kulemera kwanu.
Pali njira zingapo zodyera zomwe zimavomerezedwa padziko lonse lapansi zomwe zimathandiza kuchepetsa matenda a shuga. Tiyeni tiwone ziwiri mwa izo.
1. Zakudya za DASH
Dzina lonse la izi ndi 'Dietary Approaches to Stop Hypertension'. Mwachidule, idayambitsidwa koyamba kuti ichepetse kuthamanga kwa magazi, kutanthauza kuthamanga kwa magazi. Koma kafukufuku wapeza kuti ndi yabwino kwambiri kwa anthu omwe ali ndi matenda a shuga. Anthu odwala matenda a shuga omwe adatsatira izi adachepetsa kwambiri kuthamanga kwa magazi, cholesterol yoyipa (LDL), A1c, komanso kuchuluka kwa shuga m'magazi.
Zakudya za DASH ndizosavuta:
- Zakudya zambiri: ndiwo zamasamba, zipatso, tirigu wonse, mkaka wopanda mafuta ambiri ndi zinthu zopangidwa ndi mkaka, nsomba, nkhuku, nyemba, ndi mtedza.
- Zinthu zochepetsera: Nyama yokhala ndi mafuta ambiri, zakudya za mkaka zokhala ndi mafuta ambiri, mafuta a kokonati, mafuta a kanjedza, zakumwa zotsekemera, ndi maswiti.
| Gulu la chakudya | Zakudya zoyenera kudya tsiku lililonse/sabata lililonse |
|---|---|
| Ndiwo zamasamba ndi zitsamba | Zakudya 4-5 patsiku |
| Zipatso | Zakudya 4-5 patsiku (zapakatikati) |
| Mbewu zonse (monga mpunga wa chimanga, oats, mapira) | Zakudya 6-8 patsiku (kagawo kakang'ono) |
| Zakudya za mkaka zopanda mafuta ambiri (monga mkaka wopanda mafuta ambiri, yogurt) | Zakudya ziwiri kapena zitatu patsiku |
| Nsomba, nkhuku yopanda khungu | Zosakwana magalamu 170 patsiku |
| Mtedza, mbewu, nyemba | Zakudya 4-5 pa sabata |
| Mafuta ndi mafuta | Kutumikira 2-3 patsiku (masupuni 2-3) |
| Kutsekemera ndi shuga | Zakudya zosakwana 5 pa sabata (zochepa kwambiri) |
2. Zakudya za ku Mediterranean
Imeneyi ndi chakudya chachikhalidwe cha anthu m'mayiko ozungulira Nyanja ya Mediterranean. Ndi chakudya chabwino kwambiri pamtima. Kafukufuku akusonyeza kuti chakudyachi chimachepetsa chiopsezo cha matenda a mtima, matenda a shuga, mitundu ina ya khansa, komanso kuvutika maganizo.
Izi zimayang'ana kwambiri ndiwo zamasamba, zipatso, tirigu wonse, nyemba, mtedza, ndi mafuta a azitona . Nyama yofiira, mkaka, maswiti, mchere, ndi zakudya zokonzedwa ndi zochepa kwambiri.
Zinthu zabwino kwambiri zowonjezera muzakudya zanu
Chabwino, tsopano tiyeni tiwone zakudya zabwino kwambiri zomwe mungawonjezere pazakudya zanu za tsiku ndi tsiku.
Ndiwo zamasamba ndi zitsamba
Izi ziyenera kukhala mfumu ya mbale yanu. Zingakhale bwino ngati mungadzaze theka la mbale yanu ndi ndiwo zamasamba.
- Zosankha zabwino kwambiri: Ndiwo zamasamba zamtundu uliwonse, monga broccoli, kaloti, nyemba, nkhaka, tomato, sipinachi, kale, ndi sipinachi. Izi zitha kudyedwa zosaphika, zophikidwa, kapena zophikidwa pang'ono mu mafuta.
- Samalani: Ndiwo za m'zitini zingakhale ndi mchere wambiri. Komanso, pewani saladi za ndiwo zamasamba zopangidwa ndi batala ndi tchizi wambiri.
Zipatso
Chipatso chili ndi mavitamini ndi michere yambiri. Koma chipatsocho chilinso ndi shuga wachilengedwe, choncho muyenera kusamala ndi kuchuluka kwake.
- Zosankha zabwino kwambiri: Zipatso zatsopano zilizonse, monga maapulo, malalanje, nthochi, mphesa, ma tangerine, guava, papaya. Madzi a zipatso opanda shuga wowonjezera (muyezo wochepa) ndi abwino.
- Malire: Jamu, zipatso zam'chitini, ndi madzi a zipatso opangidwa ndi shuga.
Mapuloteni
Timapeza mapuloteni kuchokera ku zinthu monga nyama, nsomba, ndi mazira.
- Zosankha zabwino kwambiri:
- Nsomba zokhala ndi Omega-3 yambiri, monga salimoni, tuna, mackerel, ndi sardines.
- Nkhuku yopanda khungu.
- Mazira.
- Mapuloteni ochokera ku zomera monga lentils, nandolo, nandolo, ndi soya .
- Malire: Nyama zokonzedwa monga soseji, mipira ya nyama, nyama yankhumba, ng'ombe yokhala ndi mafuta ambiri, nkhumba, ndi nyama yokazinga.
Zakudya za mkaka zopanda mafuta ambiri
- Zosankha zabwino kwambiri: mkaka wopanda mafuta, yogurt wopanda mafuta ambiri, Greek yogurt.
- Malire: mkaka wodzaza ndi mafuta, tchizi (chochuluka), batala.
Zakudya zomwe ziyenera kukhala zochepa
Kungoti muli ndi matenda a shuga sizikutanthauza kuti simungadye chilichonse. Koma pali zakudya zina zomwe zingakweze shuga m'magazi mwanu. Muyenera kuchepetsa kudya zakudya zimenezi.
| Gulu la chakudya | Zinthu zochepetsera kapena kupewa |
|---|---|
| Wowuma / Chakudya | Buledi woyera, naan, mpunga woyera (wochuluka), ufa woyera wokazinga, pasitala. Ma French fries. |
| Maswiti ndi zakumwa | Zakumwa zotsekemera (soda, cordial), makeke otsekemera, mabisiketi, pudding, toffee, chokoleti. Madzi a zipatso okhala ndi shuga wambiri. |
| Mafuta ndi mafuta | Margarine, mafuta okazinga kwambiri, ndi mafuta anyama ali ndi mafuta osinthika. |
| Mapuloteni | Nyama zokonzedwa (masoseji, nyama yankhumba), nyama yofiira yokhala ndi mafuta ambiri, khungu la nkhuku, nyama yokazinga kwambiri ndi nsomba. |
| Mowa | Ndi bwino kupewa kumwa mowa. Mowa ungayambitse kuchepa kwa shuga m'magazi. Ngati kuli kofunikira, funsani dokotala kuti akupatseni upangiri ndipo imwani pang'ono m'mimba yopanda kanthu. |
Kumbukirani chinthu chimodzi. Ngati musiya kudya shuga kwa milungu ingapo, thupi lanu ndi lilime lanu zidzazolowera. Kenako mudzakhala ndi chilakolako chochepa cha maswiti. Ngakhale zinthu zotsekemera zachilengedwe monga zipatso zidzayamba kukukometserani bwino.
Chofunika: Palibe chakudya chomwe chingachepetse shuga m'magazi mwanu nthawi yomweyo. Koma kumwa madzi ambiri kungathandize impso zanu kutulutsa shuga wochuluka. Ndibwinonso kuchita masewera olimbitsa thupi pang'ono. Koma lankhulani ndi dokotala wanu za shuga m'magazi mwanu musanachite masewera olimbitsa thupi. Nthawi zina, kuchita masewera olimbitsa thupi kwambiri kungakulitse shuga m'magazi mwanu kwakanthawi.
Uthenga Wopita Nawo Kunyumba
- Kukhala ndi matenda a shuga sikutanthauza kuti simungathe kudya chakudya chokoma. Ndikofunikira kusankha chabwino kwambiri ndikudya pang'ono .
- Yesani kudzaza theka la mbale yanu ndi ndiwo zamasamba ndi zipatso .
- M'malo mwa buledi woyera ndi mpunga woyera, onjezerani zinthu monga mpunga wa bulauni wokhala ndi chimanga, buckwheat, ndi oats muzakudya zanu.
- M'malo mwa zakumwa zotsekemera, yesani kumwa zinthu monga madzi, madzi a lalanje, madzi a mphesa, ndi tiyi wopanda shuga .
- Musanasinthe zakudya zanu, onetsetsani kuti mwalankhula ndi dokotala wanu za izi. Iye angakupatseni malangizo abwino kwambiri okhudza thanzi lanu.
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