Anthu ambiri amaganiza kuti akadwala matenda a shuga, sadzadyanso maswiti. Akaona keke kapena keke, pakamwa pawo pamakhala madzi, koma sadya chifukwa amaopa kudwala. Anthu ena amaganiza kuti matenda a shuga amangofuna kudya zakudya zapadera komanso zosasangalatsa. Koma kodi ndi zoonadi? Kodi matenda a shuga ndi matenda omwe amafuna kuti musiye kusangalala ndi chakudya? Ayi. Chofunika kwambiri ndikudziwa bwino zomwe mungadye, kuchuluka kwa chakudya, komanso nthawi yoti mudye. Tiyeni tikambirane bwino za izi.
Kodi zakudya zotsekemera ndizoletsedwa kotheratu?
Iyi ndi imodzi mwa malingaliro olakwika kwambiri okhudza matenda a shuga. Kale, madokotala ankanena kuti anthu odwala matenda a shuga sayenera kudya maswiti, monga maswiti, makeke, ndi ma pie. Koma tsopano chikhulupiriro chimenecho chasintha. Kafukufuku watsopano wapeza kuti sikuti timangoganiza kuti ndi shuga kokha, komanso zakudya zokhala ndi sitachi, monga mbatata ndi buledi, zimatha kukweza shuga m'magazi mwachangu.
Mwachidule, thupi lanu limaona shuga ndi sitachi ngati chinthu chimodzi. Izi ndi zomwe timazitcha chakudya .
Chofunika kwambiri ndikuwongolera kuchuluka kwa chakudya chomwe mumadya ndikusankha chabwino kwambiri, chopatsa thanzi, m'malo mosiya shuga kwathunthu.
Tangoganizani kuti mwapita ku ukwati. Kumeneko mungadye keke kakang'ono. Koma ngati mutero, muyenera kuchepetsa mpunga, mbatata, kapena buledi womwe munkakonzekera kudya panthawiyo. Izi zikutanthauza kuti mukuyika chakudya china m'malo mwa chakudya china.
Koma ngati mumakonda kwambiri zakumwa zotsekemera, mungasankhe zakumwa, maswiti, ndi zakudya zotsekemera zopangidwa ndi zotsekemera zopangidwa (zolowa m'malo mwa shuga) . Zambiri mwa izi sizili ndi chakudya cham'mawa kapena ma calories. Chifukwa chake sizingakhudze kwambiri dongosolo lanu la chakudya.
Koma palinso chinthu china chabwino. Ngati muchepetsa shuga ndi zakudya zotsekemera kwa milungu ingapo, thupi lanu ndi zotsekemera zanu zidzazolowera. Pambuyo pake, simudzalakalaka maswiti monga kale. Ngakhale kudya zipatso zatsopano kudzayamba kumveka bwino komanso kosangalatsa.
Kodi palibe vuto kumwa mowa pang'ono?
Funso limene anthu ambiri ali nalo ndi ili. Yankho ndi lakuti, palibe vuto kuyankha mopanda malire . Koma palinso zinthu zina zomwe zingakuthandizeni.
Ngati mukumwa mowa, muyenera kudziwa zinthu izi:
- Muyenera kusunga shuga m'magazi mwanu moyenera. Kumwa mowa pamene shuga m'magazi mwanu sakulamulirika kungakhale koopsa.
- Ngati mitsempha yanu yawonongeka chifukwa cha matenda a shuga, muyenera kupewa kumwa mowa.
- Chofunika kwambiri ndikulankhula ndi dokotala wanu ndikupempha chilolezo musanamwe mowa.
Ngati dokotala wanu alola, mutha kumwa pang'ono kwambiri. Mlingo wovomerezeka nthawi zambiri ndi:
- Kwa akazi: chakumwa chimodzi chokhazikika patsiku
- Kwa amuna: zakumwa ziwiri zokhazikika patsiku
Tiyeni tifotokoze tanthauzo la "chakumwa chokhazikika".
| Mtundu wa mowa | Kukula kwa chakumwa chimodzi chokhazikika |
|---|---|
| Vinyo | Ma ounces 5 (pafupifupi 150 ml) |
| Mowa | Ma ounces 12 (pafupifupi 350 ml) |
| Mowa wamphamvu ngati arak (Wovuta Mowa) | Ma ounces 1.5 (pafupifupi 45 ml) |
Kodi ndi zoona kuti kudya zakudya zambiri zomwe zili ndi ulusi wambiri kumathandiza kuchepetsa shuga m'magazi?
Inde, nkhaniyi ndi yoona. Kudya zakudya zokhala ndi ulusi wambiri (zoposa magalamu 50 patsiku) kungathandize kuchepetsa shuga m'magazi.
Kodi zimenezo zimachitika bwanji?
Ndi zophweka. Zakudya zokhala ndi ulusi wambiri zimatenga nthawi yayitali kuti matupi athu azitha kugaya. Chifukwa chake, shuga (mtundu wa shuga) m'zakudya zimenezo umayamwa pang'onopang'ono, m'malo motulutsidwa m'magazi nthawi imodzi. Izi zimathandiza kuchepetsa kukwera kwa shuga m'magazi.
Pali ubwino wina wodya ulusi wambiri:
- Zimathandiza kuchepetsa kuchuluka kwa cholesterol m'magazi.
- Zimakuthandizani kuchepetsa thupi.
- Kudya mosafunikira kumalamulidwa chifukwa mumamva kukhuta ngakhale mutadya pang'ono.
- Amathetsa mavuto monga kudzimbidwa.
Ndi zakudya ziti zomwe zili ndi ulusi wambiri?
- Zipatso ndi ndiwo zamasamba zatsopano (makamaka masamba obiriwira)
- Buledi ndi makeke opangidwa ndi tirigu wonse
- Nyemba monga nyemba, nsawawa, ndi lentils
- Balere, oats
Koma samalani. Nthawi zina zakudya zolembedwa kuti "zambiri mu ulusi" zingakhalenso ndi shuga wowonjezera. Choncho ndikofunikira kuwerenga chizindikirocho musanagule chakudya.
Kodi kudya mapuloteni ambiri n'koopsa?
Mapuloteni ndi ofunikira m'thupi lathu. Komabe, kwa odwala matenda ashuga ena, kudya zakudya zokhala ndi mapuloteni ambiri kungakhale koopsa. Makamaka, ngati muli ndi vuto lililonse la impso , muyenera kusamala kwambiri pa izi.
Ngakhale mabungwe akuluakulu monga American Diabetes Association amanena kuti ngati munthu ali ndi vuto la impso, ayenera kupeza pakati pa 15% ndi 20% ya ma calories onse omwe amadya tsiku lililonse kuchokera ku mapuloteni.
Komabe, kuti mudziwe kuchuluka kwa mapuloteni komwe kuli koyenera kwa inu, ndi bwino kulankhula ndi dokotala wanu.
Sankhani bwino pankhani ya mapuloteni. M'malo mwa nyama yodulidwa mafuta, sankhani:
- Nyemba monga nyemba ndi nandolo
- Nsomba
- Nkhuku yopanda khungu
Ngati mukufuna kuchepetsa thupi, chomwe muyenera kuchita ndikuchepetsa kudya ma calories tsiku lililonse ndi pafupifupi 500 pamene mukudya zakudya zopatsa thanzi. Kuchita izi kudzakuthandizani kuchepetsa pafupifupi 10% ya kulemera kwa thupi lanu popanda kuyika impso zanu pachiwopsezo.
Uthenga Wopita Nawo Kunyumba
- Simuyenera kusiya kudya maswiti chifukwa chakuti muli ndi matenda a shuga. Mutha kudya pang'ono kwambiri ndikuyikanso chakudya china.
- Ngati mumamwa mowa, chitani zimenezo motsatira malangizo a dokotala wanu, komanso pang'ono kwambiri. Pewani mowa ngati simukulamulira shuga m'magazi mwanu.
- Phatikizani zakudya zokhala ndi ulusi wambiri, monga ndiwo zamasamba, nyemba, tirigu wonse, ndi mtedza, muzakudya zanu. Izi zidzakuthandizani kwambiri kuchepetsa kuchuluka kwa shuga m'magazi.
- Kudya mapuloteni ambiri kungakhale koopsa, makamaka kwa anthu omwe ali ndi matenda a impso. Sankhani mapuloteni opanda mafuta ambiri (nsomba, nkhuku).
- Chofunika kwambiri ndikulankhula ndi dokotala wanu kapena katswiri wa zakudya ndikupanga dongosolo la chakudya lomwe likuyenererani, m'malo mopanga zisankho zanu nokha pankhani ya zakudya zanu.
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