Kodi ndi bwino kubweretsa chakudya chothandiza odwala matenda a shuga kunyumba kwanu (Mapulani Operekera Chakudya)?

Ngati muli ndi matenda a shuga, funso lakuti 'mudya chiyani pa chakudya chamadzulo?' ndi lovuta pang'ono, sichoncho? Kuwonjezera pa zinthu monga mtengo ndi nthawi, muyeneranso kuganizira za kuchuluka kwa magalamu a chakudya, mafuta, ndi shuga mu chakudya, ndi momwe zingakhudzire kuchuluka kwa shuga m'magazi mwanu. Nthawi zina ngati izi anthu ena amaganizira za ntchito iyi ya 'kubweretsa chakudya', kutanthauza njira yobweretsera chakudya kunyumba kwanu. Kodi iyi ndi njira yabwinodi? Tiyeni tikambirane za izi.

Kodi ubwino wobweretsa chakudya kunyumba kwanu ndi wotani?

Ndipotu, ngati mwasankha chithandizo choyenera, chingathandize kwambiri. Chingathandize kuchepetsa kukayikira ndi mutu chifukwa chodya zakudya zopatsa thanzi kwa munthu wodwala matenda a shuga. Nthawi zina timakhala otanganidwa kwambiri moti sitikhala ndi nthawi yokonzekera chakudya, kugula zinthu, kapena kuphika. Ndiye chithandizo chonga ichi ndi chosavuta.

Ubwino wina ndi:

• Kulamulira: Muli ndi ulamuliro wambiri pa zomwe mumadya mukadya kunja. Nthawi zambiri, zakudya zogulidwa m'sitolo zimakhala ndi mafuta ambiri, shuga, ndi mchere (sodium) . Izi ndi zinthu zomwe munthu wodwala matenda ashuga ayenera kuchepetsa. Zakudya zomwe zimapangidwa kuti zigwirizane ndi thanzi lanu sizidzakhala ndi zinthu zochepa ngati izi.
• Mtengo: Kungakhale kotsika mtengo kupereka chakudya kudzera muutumiki ngati uwu kusiyana ndi kudya kunja nthawi zonse.
• Kuwongolera kuchuluka kwa chakudya: Chakudyachi chimabwera mu kukula kokhazikika. Kunena zoona, pali 'kuwongolera kuchuluka kwa chakudya.' Izi zimafuna kuwongolera kudya mopitirira muyeso kuposa kudya kunja ku lesitilanti yayikulu kapena kugawana chakudya chachikulu chophikidwa kunyumba.

Koma pali chinthu chimodzi chochepa choti musamale nacho apa. Ma kit ena a chakudya amabwera mu kukula komwe kuli koyenera banja. Mwachitsanzo, ngati mubweretsa chakudya chomwe chingadyetse anthu anayi, ndipo inu ndi mnzanuyo mudya chakudya chonsecho, phindu la njira iyi limatayika. Chifukwa chake, onetsetsani kuti mukudziwa bwino kuchuluka kwa anthu omwe mungadyetse nthawi imodzi.

Kodi mungasankhe bwanji chakudya chabwino?

Dongosolo lililonse la chakudya lomwe mungasankhe liyenera kugwirizana ndi mfundo zoyambira za zakudya zabwino. Mwachidule, pali chinthu chomwe timachitcha njira ya "My Plate". Ndi:

• Pafupifupi theka la mbale yanu iyenera kudzazidwa ndi ndiwo zamasamba zopanda sitachi, zomwe sizikhudza kwambiri shuga m'magazi. Zitsanzo: broccoli, kaloti, nyemba, sikwashi, kolifulawa, ndi kabichi.
• Gawani theka lotsala la mbale m'zigawo ziwiri zofanana, ndikuwonjezera mapuloteni ochepa mafuta (monga nkhuku yopanda khungu, nsomba, mphodza, nandolo) ku gawo limodzi ndi chakudya chokhuthala (monga mpunga wophika, mpunga wofiirira, chimanga, nandolo) ku gawo lina.

Kuphatikiza apo,Ndi bwino kusankha mapulogalamu omwe apangidwa ndi katswiri wa zakudya komanso omwe akuwonetsa bwino za zakudya .

Mukasankha dongosolo labwino, dzifunseni mafunso awa:

Funso lofunika kwambiri ndi lakuti, "Kodi mungakonde chakudya ichi?" Chifukwa ndikofunikira kusankha chinthu chomwe mungapitirize kuchita.

Kodi ndingapeze bwanji chakudya, ma calories, ndi zakudya zina?

Pothana ndi matenda a shuga, ndikofunikira kudziwa kuchuluka kwa chakudya chomwe mumadya. Ngati muli ndi kunenepa kwambiri, ndikofunikiranso kudziwa kuchuluka kwa ma calories omwe mumalandira pa chakudya chilichonse. Ndipo ngati muli ndi kuthamanga kwa magazi, ndikofunikira kudziwa kuchuluka kwa sodium yomwe mukudya.Muyeneranso kusamala ndi kukula kwake.

Mabungwe ena amaika chizindikiro cha zakudya m'maphukusi awo a chakudya. Apo ayi, muyenera kupita patsamba lawo lawebusayiti kapena kuwayimbira foni kuti mudziwe zambiri.

Njira yochitira izi ndikuwunika kuchuluka kwa shuga m'magazi mwanu musanadye. Kenako, mukatha kudya chakudyacho, onaninso kuchuluka kwa shuga m'magazi mwanu patatha maola awiri . Kenako mudzamvetsa momwe chakudyacho chinakhudzira thupi lanu. Kenako mutha kudziwa ngati ndi njira yabwino yothanirana ndi matenda anu a shuga kapena ayi.

Samalani ndi chakudya chobisika cha carbohydrate!

Nthawi zina chakudya chimatha kubisika, makamaka mu sosi ndi gravies . Sosi zina zimakhala ndi shuga wambiri wowonjezera, kapena zimagwiritsa ntchito buckwheat kapena chimanga kuti ziwapangitse kukhala olimba. Izi zitha kuwonjezera chakudya chambiri. Ngati simukudziwa chomwe chili mu sosi, ndibwino kupempha padera ndikugwiritsa ntchito pang'ono.

Zakudya zina zomwe zimagwirizana ndi matenda a shuga

Chabwino, tiyerekeze kuti mwayitanitsa chakudya chamasana kuchokera ku malo operekera chakudya. Koma mudzadya chiyani pa chakudya cham'mawa ndi chamadzulo? Ndinu amene muli ndi udindo pa chakudya chimenecho. Mutha kugwiritsa ntchito malingaliro ndi maphikidwe ochokera ku malo operekera chakudya awa kuti akuthandizeni kukonzekera chakudya chanu cham'mawa ndi chamadzulo.

Mwachidule, yesani kumanga chakudya chanu motsatira zakudya zonse . Izi zikutanthauza zinthu monga zipatso, ndiwo zamasamba, ndi tirigu wonse. Izi zimakhala ndi ulusi wambiri ndi michere ina. Ngati pali ulusi wambiri, chakudya chimatenga nthawi yayitali kuti chigayidwe. Choncho shuga m'magazi sakwera mwadzidzidzi.

Pomaliza, musaiwale za chinthu chomwe sichili mu chakudya chanu, koma chofunikira kwambiri. Ndicho chimene mumamwa. Ngakhale mutabweretsa chakudya, mumamwa chiyani nacho? Zakumwa zotsekemera, cordials, ndi zakumwa za zipatso zili ndi chakudya chochuluka ndi ma calories. Mowa ukhoza kupangitsa shuga m'magazi mwanu kutsika mofulumira. Chinthu chabwino komanso chotetezeka kumwa ndi madzi wamba. Kapena sankhani chakumwa chopanda shuga.

Musanasinthe zakudya zanu zazikulu, ndikofunikira kulankhula ndi dokotala wanu . Iye angakupatseni malangizo abwino kwambiri pa thanzi lanu.