Ngati muli ndi matenda a shuga amtundu woyamba, lingaliro loti mudye lingakhale lovuta pang'ono. "Kodi sindidzadyanso chakudya chokoma?" "Kodi zidzakhala zovuta kulamulira kudya kwanga?" Mwina mukudabwa. Koma palibe chifukwa chodera nkhawa. Mutha kusangalalabe ndi zakudya zomwe mumakonda, pamene mukudya zakudya zabwino. Tiyeni tikambirane za izi mwatsatanetsatane.
N’chifukwa chiyani zakudya zili zofunika kwambiri?
Monga mukudziwa, matenda a shuga amtundu woyamba ndi matenda omwe thupi lathu limasiya kupanga insulin. Izi zikutanthauza kuti muyenera kumwa insulin tsiku lililonse, kaya ndi jakisoni kapena kudzera mu pampu. Muyeneranso kuyang'ana shuga m'magazi mwanu nthawi zonse.
Koma sikuti ndi insulin yokha. Zakudya ndi masewera olimbitsa thupi ndizofunikira kwambiri kuti shuga m'magazi mwanu akhalebe olimba komanso athanzi. Ndipotu, zonse zitatuzi ziyenera kugwirizana. Mukaganizira kuchuluka kwa chakudya chomwe mumadya tsiku lonse ndikupanga zakudya zabwino, zimakhala zosavuta kuwongolera shuga m'magazi mwanu.
Chofunika kwambiri, kudya zakudya zabwino kungachepetse chiopsezo cha mavuto a matenda a shuga kwa nthawi yayitali, monga matenda a mtima, matenda a impso, ndi kuwonongeka kwa mitsempha.
Ndiye tiyenera kudya chiyani?
Kale, akatswiri ena ankaganiza kuti pali chinthu chapadera chotchedwa "zakudya za matenda a shuga." Zimenezi zikutanthauza kuti muyenera kusiya zakudya zonse zokhala ndi shuga, ndipo zakudya zina sizinali zabwino kudya. Koma zoona zake n'zakuti, inuyo amene muli ndi matenda a shuga amtundu woyamba mutha kudya zakudya zopatsa thanzi monga munthu wina aliyense wathanzi. Palibe mndandanda wa zakudya zomwe zimaletsedwa kwa inu.
Koma pali malangizo ena omwe tiyenera kutsatira:
Chepetsani Mafuta Osapatsa Thanzi
Nyama zokonzedwa monga nyama yankhumba, soseji, ndi nyama zina zonenepa, komanso mkaka wodzaza ndi mafuta monga mkaka wonse ndi batala, zimakhala ndi mafuta otchedwa saturated fat. Mafuta amenewa amawonjezera chiopsezo chanu cha matenda a mtima. Anthu odwala matenda a shuga amakhala ndi chiopsezo chachikulu cha matenda a mtima kuposa anthu ambiri, choncho tiyenera kusankha zakudya mwanzeru kuti tichepetse chiopsezo chimenecho.
Idyani zakudya zambiri zokhala ndi ulusi wambiri.
Ulusi ndi chinthu chomwe chimathandiza kwambiri pakulamulira kuchuluka kwa shuga m'magazi mwanu.
- Mbewu zonse - mwachitsanzo, mbewu zonse, mpunga wofiirira, ndi oats.
- Nyemba - nandolo, nandolo, nyemba zobiriwira, mphodza.
- Zipatso ndi ndiwo zamasamba zatsopano.
Yesetsani kupeza pafupifupi magalamu 25-30 a ulusi patsiku kuchokera muzakudya zamtunduwu zokhala ndi ulusi. Zakudya zokhala ndi ulusi nthawi zonse zimakhala zabwino kuposa buledi, mabisiketi, ndi zakudya zokonzedwa zopangidwa ndi ufa 'woyera' woyengedwa bwino.
Tanthauzo la kuwerengera chakudya cham'mimba
Chakudya ndi gwero lalikulu la mphamvu m'thupi lathu. Timachipeza kuchokera ku tirigu monga mpunga, buledi, pasitala, ndi mabisiketi, komanso mbatata, zipatso, ndiwo zamasamba, mkaka, ndi shuga.
Chakudya chimatha kukweza shuga m'magazi mwachangu kuposa chakudya china chilichonse. Chifukwa chake, kuchuluka kwa chakudya chomwe mumadya komanso mtundu wa chakudya chomwe mumadya zimakhudza mwachindunji kasamalidwe ka matenda a shuga.
"Kuwerengera chakudya cham'mimba" ndi njira yowerengera kuchuluka kwa chakudya cham'mimba chomwe mumadya. Poyamba zingawoneke zachilendo pang'ono, koma zimakhala zosavuta mukangozolowera.
Lankhulani ndi dokotala wanu kapena katswiri wa zakudya kuti mudziwe kuchuluka kwa magalamu a chakudya chomwe mukufuna pa chakudya chilichonse ndi zokhwasula-khwasula. Mutha kuwerengera izi pogwiritsa ntchito chizindikiro cha chakudya chomwe chili pamaphukusi a chakudya kapena pulogalamu yapadera.
Zakudya Zapamwamba za Matenda a Shuga
Uwu ndi mndandanda wa zakudya zokoma komanso zopatsa thanzi zomwe bungwe la American Diabetes Association limalimbikitsa. Zakudyazi zili ndi chakudya chochepa cham'thupi, zomwe zikutanthauza kuti zili ndi glycemic index yotsika. Zilinso ndi calcium, potaziyamu, ulusi, magnesium, ndi mavitamini ambiri.
| Mtundu wa chakudya | N’chifukwa chiyani zili bwino kwa inu? |
|---|---|
| Nyemba (nandolo, mphodza, nyemba zobiriwira) | Wodzaza ndi ulusi ndi mapuloteni. Amagayidwa pang'onopang'ono, kotero kuti shuga m'magazi sangakwere. |
| Ndiwo zamasamba zobiriwira zakuda (sipinachi, kale) | Zakudya zochepa kwambiri zama calories ndi chakudya chopatsa mphamvu. Zodzaza ndi mavitamini ndi michere. |
| Zipatso za citrus (malalanje, ma tangerines) | Ili ndi vitamini C wambiri komanso ulusi. Ili ndi ulusi wosungunuka, womwe ndi wabwino kwa matenda a shuga. |
| Mbatata yotsekemera | Ili ndi index yotsika ya glycemic kuposa mbatata wamba ndipo ili ndi vitamini A wambiri ndi ulusi. |
| Zipatso (strawberries, blueberries) | Chipatso chabwino kwambiri chodzaza ndi ma antioxidants, mavitamini, ndi ulusi. |
| Tomato | Pamodzi ndi mavitamini C ndi E, ili ndi michere yamphamvu yotchedwa lycopene. |
| Nsomba zokhala ndi omega-3 yambiri (salmon, mackerel, herring) | Popeza ili ndi mafuta ambiri a Omega-3 omwe ndi abwino pamtima, imachepetsa chiopsezo cha matenda a mtima. |
| Mbewu zonse (mpunga wofiirira, oats, barele) | Zakudya monga ulusi, magnesium, ndi chromium zimathandiza kuchepetsa matenda a shuga. |
| Mtedza (walnuts, amondi) | Muli mafuta abwino, magnesium, ndi ulusi. Koma idyani pang'ono chifukwa muli ma calories ambiri. |
| Mkaka wopanda mafuta ndi yogurt | Amapereka calcium ndi vitamini D zomwe zimalimbitsa mafupa. |
Tiyeni tiphunzirenso za shuga ndi zotsekemera zopangidwa.
Anthu ena amaganiza kuti shuga imayambitsa matenda a shuga. Ndi lingaliro lolakwika. Matenda a shuga amtundu woyamba amayamba chifukwa cha majini ndi zinthu zina zachilengedwe. Komabe, chifukwa zakudya zokhala ndi shuga zimakhala ndi chakudya chambiri, zimakhudza mwachindunji kuchuluka kwa shuga m'magazi mwanu.
Chinthu china chofunika kukumbukira ndichakuti kungoti chakudya chimalembedwa kuti "chopanda shuga" sizikutanthauza kuti chili ndi chakudya chochepa cha carbohydrate kapena ma calories. Choncho nthawi zonse werengani zilembo za chakudya ndikuwerengera kuchuluka kwa chakudya chomwe mukudya. Kuti muchepetse shuga wanu, mutha kuganizira zakumwa ndi zakudya zomwe zili ndi ma calories ochepa kapena zomwe zili ndi zotsekemera zopangidwa. Izi zingapereke kukoma kokoma popanda chakudya chowonjezera ndi ma calories. Koma ndi bwino kulankhula ndi dokotala wanu musanagwiritse ntchito.
Uthenga Wopita Nawo Kunyumba
- Kuthana ndi matenda a shuga amtundu woyamba ndi masewera a timu. Inu, dokotala wanu, zakudya, ndi masewera olimbitsa thupi muyenera kugwirira ntchito limodzi.
- Simuyenera kusiya zakudya zomwe mumakonda kwamuyaya. Chofunika ndi kusankha zakudya zanzeru komanso zopatsa thanzi komanso kusamala ndi zakudya zomwe mumadya.
- Kuwerengera chakudya m'thupi ndi luso lofunika kwambiri pakuwongolera matenda a shuga. Lankhulani ndi dokotala wanu ndipo phunzirani za izi.
- Ikani patsogolo zakudya zokhala ndi ulusi wambiri (zipatso, ndiwo zamasamba, tirigu wonse) ndi mapuloteni opanda mafuta ambiri. Chepetsani mafuta osapatsa thanzi.
- Musanyengedwe ndi zilembo monga "zopanda shuga," nthawi zonse werengani chizindikiro cha zakudya chomwe chili pa phukusi la chakudya.
- Ndikofunikira kwambiri kukambirana ndi dokotala wanu za matenda anu a shuga komanso ndondomeko yanu ya zakudya nthawi zonse.
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