Kodi mwapezeka ndi matenda a shuga posachedwapa kapena wachibale wanu ali ndi matenda a shuga? Dokotala wanu mwina anakulangizani kuti muchepetse thupi pang'ono ndikusintha moyo wanu kuti muchepetse shuga m'magazi mwanu. Sizophweka monga momwe mungaganizire. Si chinthu chomwe mungachite ndi zakudya zodziwika bwino zomwe zimadya kwa milungu ingapo. Koma kafukufuku wasonyeza kuti kuphatikiza masewera olimbitsa thupi, kuchepetsa kuchuluka kwa chakudya, komanso kudya zakudya zopatsa thanzi kungakuthandizeni kukwaniritsa zolinga zanu ndikuchepetsa thupi. Choncho tiyeni tiwone zina mwa zinthu zomwe muyenera kuchita komanso zomwe simuyenera kuchita kuti muyambe ulendowu.
Sankhani njira yodyera yomwe ingakuthandizeni komanso yomwe mungathe kutsatira.
Ngati muli ndi matenda a shuga a mtundu wachiwiri, muyenera kuda nkhawa kwambiri ndi kukana insulin. Mwachidule, izi ndi pamene matupi athu sangathe kugwiritsa ntchito bwino insulin ya mahomoni, yomwe imafunika kuti iwononge shuga, shuga m'magazi mwathu, kuti ikhale ndi mphamvu.
Malinga ndi akatswiri azachipatala, ndikofunikira kuchepetsa pakati pa 5% ndi 10% ya kulemera konse kwa thupi lanu. "Mukachepetsa thupi, kukana kwanu insulin kumatha kuchepa. Izi zingathandize kukonza kapena kusintha matenda a shuga a mtundu wa 2," akutero.
Koma kuti muchepetse thupi ndikusiya, muyenera kupeza njira yodyera yomwe ingakuthandizeni.
"Zakudya zabwino kwambiri ndi zomwe mungathe kutsatira."
Choncho ngati mukuganiza zosintha zakudya zomwe zingathandize odwala matenda a shuga, onetsetsani kuti mwaganizira mfundo zitatu izi:
- Chepetsani kudya chakudya chosavuta cha m'thupi. Zakudya zimenezi zimagayidwa mwachangu ndipo zimapangitsa kuti shuga m'magazi mukwere mofulumira.
- Chepetsani shuga woyengedwa bwino muzakudya zanu. Pewani zakumwa zotsekemera, makeke, ndi mabisiketi momwe mungathere.
- Khalani ndi chizolowezi chowerenga zilembo za zakudya zomwe mumagula kusitolo. Dziwani kuchuluka kwa shuga, chakudya, ndi ma calories zomwe zilimo.
Ndikofunikira kwambiri kulankhula ndi dokotala wanu za izi kuti mudziwe zambiri ndikupeza upangiri wogwirizana ndi vuto lanu.
Pezani zakudya zopatsa thanzi zomwe zingalowe m'malo mwa zakudya zopatsa thanzi
Njira imodzi yosavuta yokhalira ndi moyo wathanzi ndikupeza zakudya zina zofanana komanso zopatsa thanzi m'malo mwa zakudya zomwe mumakonda koma zomwe sizothandiza thupi lanu. Mwachitsanzo, ngati mumadya chakudya chosavuta monga buledi woyera, mpunga woyera, ndi Zakudya zina, zingayambitse kuchuluka kwa shuga m'magazi mwanu ndikuwonjezera kukana kwa insulin.
M'malo mwake, sinthani ku zakudya zomwe zili ndi chakudya chopatsa mphamvu chovuta . Mwachitsanzo, buledi wa tirigu wambiri kapena buledi wopangidwa ndi ufa wa wholemeal, ndi Zakudya zofiira. Izi zili ndi ulusi wambiri, michere, ndi mavitamini. Chifukwa chake, zimakhala ndi thanzi labwino m'thupi.
Tiyeni tiwone zinthu zosavuta zomwe tingachite m'moyo watsiku ndi tsiku.
| Pewani Izi | Sankhani Izi |
|---|---|
| Buledi woyera ndi mpunga woyera | Ufa wa Atta/Kurakkan/Buledi wa tirigu wambiri, Mpunga wa Bran, Mpunga wofiira, Oats |
| Zakumwa zotsekemera ndi zakumwa za zipatso | Madzi, madzi a sinamoni, zakumwa za zitsamba monga Belimal/Ranawara (zopanda shuga), mkaka wamadzimadzi |
| Zakudya zokazinga (monga ma papadum, mbatata zokazinga) | Zakudya zophikidwa kapena zophikidwa ndi nthunzi (monga mbatata zophikidwa, saladi ya ndiwo zamasamba) |
| Maswiti monga makeke, mabisiketi, toffee | Zipatso zatsopano (zochepa), yogurt (shuga wochepa), mtedza wina monga cashews, mtedza |
| Nyama yokonzedwa - masoseji, mipira ya nyama | Nsomba zatsopano, nkhuku (yopanda khungu), mazira, nyemba monga nsawawa/nandolo/nyemba za mung |
Momwe mungakonzekerere chakudya chanu
Njira yabwino kwambiri kwa munthu amene ali ndi matenda a shuga ndi "Njira Yodyera." Kutanthauza, kugawa mbale m'magawo ndikugawana chakudya.
Tangoganizani mbale yanu ili ngati bwalo lozungulira.
1. Hafu (1/2) ya mbale: Dzazani ndi ndiwo zamasamba zopanda sitachi. Mwachitsanzo, zinthu monga kabichi, nyemba, sipinachi, sipinachi, nkhaka, tomato, ndi letesi. Izi ndi zochepa mu ma calories ndipo zimakhala ndi zakudya zambiri.
2. Kotala la mbale:Sankhani chakudya chokhala ndi mapuloteni ambiri, monga nsomba, nkhuku, mazira, mphodza, kapena nandolo.
3. Nthawi zina (1/4): Sankhani chakudya chopatsa mphamvu chovuta. Chinachake monga mpunga wofiira, mbatata zophikidwa, mbatata zotsekemera, kapena chidutswa cha chinangwa.
Mukakonza chakudya chanu motere, mumapeza zakudya zomwe mukufunikira, ndipo zimathandiza kwambiri kuchepetsa kukwera kwa shuga m'magazi. Kumbukirani, kuchepetsa kudya sikutanthauza kusadya, koma kudya zinthu zoyenera, muyeso woyenera, komanso panthawi yoyenera.
Uthenga Wopita Nawo Kunyumba
- Kusamalira matenda a shuga si nkhani ya nthawi yochepa, koma ndi moyo wa nthawi yayitali. Choncho mutha kupitiriza kusankha zakudya zabwino zomwe mumakonda.
- M'malo mwa chakudya chosavuta monga buledi woyera ndi mpunga woyera, sankhani chakudya chovuta chomwe chili ndi ulusi wambiri, monga mpunga wofiirira ndi buledi wa tirigu wonse.
- Yesani kudzaza theka la mbale yanu ndi ndiwo zamasamba. Izi zidzakuthandizani kumva kukhuta ndikuchepetsa kuchuluka kwa ma calories omwe mumadya.
- Musanayambe chilichonse, makamaka ngati mukusintha kwambiri zakudya zanu, onetsetsani kuti mwalankhula ndi dokotala wanu kuti akupatseni upangiri.
- Kuwonjezera pa zakudya zoyenera, kuchita masewera olimbitsa thupi tsiku ndi tsiku n'kofunikanso kuti munthu achepetse shuga m'magazi. Yesetsani kuyenda kwa mphindi zosachepera 30 patsiku.
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