Dokotala wanu akakuuzani kuti muli ndi matenda a shuga a mtundu wachiwiri, mwina mumadandaula kwambiri ndi zomwe mumadya ndi kumwa, eti? "Ndidye chiyani tsopano?", "Kodi izi ndizabwino kudya?", "Kodi shuga wanga m'magazi anga adzakwera ndikadya kwambiri?" Mwina muli ndi mafunso ambiri m'maganizo mwanu. Koma musadandaule. Ndipotu, ngati musankha zakudya zoyenera kudya, mutha kuwongolera matenda anu a shuga ndikuteteza ku zotsatirapo zake zomwe zingayambitse, monga matenda a mtima, kunenepa kwambiri, komanso kuthamanga kwa magazi.
Zakudya zabwino ndi chinthu chomwe chimapatsa matupi athu zakudya ndi mphamvu zomwe amafunikira, komanso chimatipangitsa kumva kukhuta komanso kukhuta. Tiyeni tiwone momwe tingachitire zinthu izi moyenera.
Kodi Kuwerengera Zakudya Zamakabohaidreti Ndi Chiyani?
Mwachidule, chakudya cham'mawa ndi shuga, wowuma, ndi ulusi womwe umapezeka muzakudya zambiri zomwe timadya. Mwachitsanzo, tirigu (mpunga, buledi), zipatso, mkaka, ndi mkaka zimakhala ndi chakudya cham'mawa. Matupi athu amasintha chakudya cham'mawa ichi kukhala shuga, womwe umagwiritsidwa ntchito popanga mphamvu. Izi zikutanthauza kuti chakudya cham'mawa, kuposa chakudya china chilichonse, chimakhudza kwambiri kuchuluka kwa shuga m'magazi mwanu.
Kuwerengera chakudya cham'thupi ndi njira yokonzekera chakudya chanu. Kumakuthandizani kudziwa kuchuluka kwa chakudya chomwe mumadya patsiku. Njirayi imathandiza munthu wodwala matenda a shuga kuti akhale ndi thanzi labwino. Kudzera mu izi, zimakhala zosavuta kuwongolera kuchuluka kwa shuga m'magazi.
Madokotala nthawi zambiri amalimbikitsa njira iyi kwa odwala matenda a shuga omwe amatenga insulin. Kenako mutha kusintha mlingo wa insulin yanu kuti ugwirizane ndi kuchuluka kwa chakudya chomwe mumadya.
Chakudya chimayezedwa mu magalamu. Yang'anani kuchuluka kwa chakudya chomwe mumadya ndikuwonjezera kuchuluka konse komwe mumadya pa chakudya chilichonse. Kawirikawiri, ndi bwino kudya pakati pa magalamu 45-60 a chakudya chilichonse ndi magalamu 15-20 pa chakudya chilichonse.
Koma kumbukirani chinthu chimodzi. Sikuti chakudya chonse chimapangidwa mofanana. Zipatso zatsopano, ndiwo zamasamba, tirigu wonse, ndi mkaka wopanda mafuta ambiri ndi njira zabwino kwambiri zopezera chakudya. Izi zili choncho chifukwa zakudya zokhala ndi ulusi wambiri zimachepetsa kuyamwa kwa shuga m'thupi pamene ukudutsa m'matumbo athu. Izi zikutanthauza kuti shuga m'magazi sakwera mwadzidzidzi.
Dokotala wanu kapena katswiri wa zakudya angakupangireni dongosolo la chakudya.
Kodi index ya glycemic ndi chiyani?
Kuwonjezera pa kuchuluka kwa chakudya m'thupi, zakudya zilinso ndi phindu lotchedwa Glycemic Index (GI). Nambala iyi imayesa momwe chakudya chimakwezera shuga m'magazi mwachangu. Nambala iyi imachoka pa 0 kufika pa 100.
- Zakudya zokhala ndi GI yapamwamba: Zakudya monga shuga woyengedwa bwino zimasinthidwa kukhala shuga mwachangu kwambiri ndi thupi. Izi ndi zakudya zokhala ndi GI yapamwamba.
- Zakudya za GI yochepa: Izi zimatenga nthawi yayitali kuti kugaya chakudya kugayidwe ndipo shuga imatuluka pang'onopang'ono. Nthawi zambiri zimakhala ndi ulusi wambiri, mapuloteni, ndi mafuta.
Kusankha zakudya zokhala ndi GI yotsika kungathandize kuti shuga m'magazi mwanu akhale olimba. Koma index ya glycemic si njira yabwino kwambiri. Mwachitsanzo, chakudya chokhala ndi GI yotsika chingakhale ndi ma calories ambiri kapena mafuta osapatsa thanzi. Sichiganiziranso momwe mumaphikira kapena zomwe mumadya nazo. Mwachitsanzo, ngati mudya chakudya chokhala ndi mapuloteni kapena mafuta, chimachepetsa kuyamwa kwa chakudya.
Zakudya zapamwamba zomwe zimathandiza kuchepetsa matenda a shuga
Zakudya zimenezi zili ndi michere yambiri monga ulusi, mavitamini, ndi michere yomwe imatiteteza ku matenda a shuga ndi matenda ena. Tiyeni tiwone zomwe zili.
| Mtundu wa chakudya | Mbali zapadera ndi malangizo |
|---|---|
| Ndiwo zamasamba zobiriwira zakuda (Sipinachi, Gotu Kola, Mukunuwenna, Kankun) | Ali ndi ma calories ndi chakudya chochepa, koma ali ndi zakudya zambiri. Ali ndi GI yochepa, yomwe imathandiza kulamulira shuga m'magazi. Alinso ndi mchere wambiri wa magnesium, womwe umathandiza kuti insulin igwire ntchito m'thupi. |
| Zipatso ndi zipatso zopanda shuga wambiri (Stroberi, guava, nectarine) | Mukafuna chinthu chokoma, sankhani chinthu chonga ichi. Chili ndi ulusi, mavitamini, ndi ma antioxidants. Kafukufuku wasonyeza kuti kudya zipatso zokhala ndi GI yotsika kumachepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda a mtima. |
| Nsomba yamafuta (Salimoni, tuna, sardine, hering'i) | Yesani kudya nsomba osachepera kawiri pa sabata. Mafuta a omega-3 omwe ali m'nsombazi amachepetsa kutupa m'thupi. Amateteza ku matenda a mtima ndi matenda a shuga. M'malo moziwotcha kwambiri , kuziwotcha, kuziphika, kapena kuzitentha ndi nthunzi. |
| Mtedza (Mtedza, amondi, ma cashew) | Kafukufuku akusonyeza kuti anthu odwala matenda a shuga omwe amadya mtedza ali ndi chiopsezo chochepa cha matenda a mtima. Uli ndi mafuta abwino, mapuloteni, ndi ulusi, zomwe zimathandiza kuti mukhale okhuta komanso kuti shuga m'magazi mwanu mukhale okhazikika. |
| Mbewu Zonse (Mpunga wa chimanga, manyuchi, oats) | Mukagula buledi ndi pasitala, yang'anani mawu oti "zonse" pa chizindikirocho. Zili ndi ulusi wambiri kuposa buledi woyera ndi mpunga woyera. Zilinso ndi GI yotsika. Chifukwa chake, zimathandiza kuti shuga m'magazi azikhala bwino. |
| Mbatata Zotsekemera | Mbatata zotsekemera ndi zabwino kuposa mbatata. Zili ndi ulusi wambiri ndi vitamini A, zomwe ndi zabwino pa thanzi la maso. Yesani kutsanulira sinamoni pang'ono pamwamba. Sinamoni imaganiziridwanso kuti imathandiza thupi kugwiritsa ntchito bwino insulin. |
| Mbewu za nyemba (Nyemba, nsawawa, nyemba zobiriwira, nyemba zobiriwira) | Izi ndi zabwino pa mtima ndi matenda a shuga. Kuzidya ngati gawo la zakudya zokhala ndi GI yotsika kungathandize kuchepetsa shuga m'magazi. Ngati mukugwiritsa ntchito zam'chitini, zitsukeni bwino kuti muchotse mchere wowonjezera. |
| Mkaka ndi yogurt | Vitamini D yomwe ili mu zakudya za mkaka ingathandize kuti insulin igwire ntchito. Sankhani yogurts yokhala ndi shuga wochepa komanso mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri. |
| Zipatso za citrus (Lalanje, lalanje) | Izi ndi zabwino kwambiri popezera vitamini C.Koma ndi bwino kudya chipatso chonsecho kusiyana ndi kumwa madzi ake, chifukwa ulusi womwe uli mu chipatsocho umathandiza kugaya chakudya ndipo umaletsa kukwera kwa shuga m'magazi mwadzidzidzi. |
Chenjezo lapadera lokhudza mphesa!
Muyenera kusamala pang'ono ndi mphesa, chifukwa zimatha kukhudzana ndi mankhwala ena. Makamaka, zimatha kukhudzana ndi mankhwala a shuga monga repaglinide, zomwe zimapangitsa kuti shuga m'magazi mwanu achepe kwambiri (hypoglycemia).
Grapefruit imagwirizananso ndi mankhwala otsatirawa:
- Mankhwala ena omwe amachepetsa cholesterol, mwachitsanzo atorvastatin (Lipitor) ndi simvastatin (Zocor).
- Mankhwala ochepetsa kuthamanga kwa magazi monga nifedipine (Procardia).
Choncho, musanadye zipatso za mabulosi, onetsetsani kuti mwafunsa dokotala wanu kuti atsimikizire kuti sizikusokoneza mankhwala omwe mukumwa.
Uthenga Wopita Nawo Kunyumba
- Chakudya chomwe mumadya chimakhudza kwambiri kulamulira matenda a shuga a mtundu wa 2, choncho dziwani zomwe mumadya.
- Onjezerani zakudya zokhala ndi ulusi wambiri, tirigu wonse, masamba obiriwira, ndi mapuloteni athanzi (nsomba, nyemba) muzakudya zanu.
- Kumvetsetsa kuwerengera kwa chakudya ndi glycemic index (GI) kungathandize kwambiri pakulamulira kuchuluka kwa shuga m'magazi.
- Chepetsani zakudya ndi zakumwa zokhala ndi shuga, komanso zakudya zopangidwa ndi ufa woyengedwa bwino (buledi woyera, makeke) momwe mungathere.
- Funsani upangiri kwa dokotala wanu kapena katswiri wa zakudya kuti akupatseni dongosolo labwino kwambiri la chakudya.
- Zakudya zina, monga grapefruit, zimatha kusokonezana ndi mankhwala omwe mumamwa, choncho ndi bwino kufunsa dokotala musanawonjezere chilichonse chatsopano muzakudya zanu.
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