Kodi muli ndi matenda a shuga? Tiyeni tiphunzire za ubwino wodabwitsa wochepetsa thupi!

Kodi dokotala wanu wakuuzani kuti ndinu onenepa kwambiri ndipo muli ndi matenda a shuga a mtundu wachiwiri? Ndiye nkhaniyi ndi yofunika kwambiri kwa inu. Mwina mukuganiza kuti, "O, kodi kuchepetsa thupi lochuluka chonchi kungathandizedi ndi matenda a shuga?" Musakayikire, yankho ndi "Inde, ndithudi!". Mwa kuchepetsa makilogalamu owonjezera pang'ono, mutha kuwongolera kuchuluka kwa shuga m'magazi mwanu, kukonza thanzi lanu lonse, komanso kukhala ndi mphamvu tsiku lonse.

Koma ulendo uwu si wabwino kuyenda nokha. Ndi bwino kuchita zinthu izi pafupi ndi dokotala wanu kapena mkulu wa zaumoyo amene amakulangizani za matenda a shuga. Chifukwa pamene mukuchepetsa thupi, shuga m'magazi mwanu, mankhwala omwe mumamwa, komanso mwina mlingo wa insulin womwe mumagwiritsa ntchito ungafunike kusinthidwa. Chifukwa chake, chisamaliro chapadera chiyenera kuperekedwa pa izi.

Ngakhale kuchepetsa thupi pang'ono kuli ndi ubwino wambiri!

Kodi mukuganiza kuti muyenera kuchepetsa thupi kwambiri? Ayi, ayi konse. Ngakhale kusintha pang'ono kungakhudze thanzi lanu kwambiri. Kafukufuku wina adapeza kuti ngakhale munthu wodwala matenda a shuga atataya 2% yokha ya kulemera konse kwa thupi lake , kuwongolera shuga m'magazi mwake kumakula kwambiri.

Tangoganizirani kuti mukulemera makilogalamu 80. 5% ya kulemerako ndi makilogalamu 4 okha. Zimenezi ndi pafupifupi kulemera kwa chomera cha mpunga. Ngakhale mutataya pang'ono, kuthamanga kwa magazi anu, shuga m'magazi, ndi cholesterol yabwino (HDL Cholesterol) zidzakwera, zomwe zimachepetsa chiopsezo chanu cha matenda a mtima.

Chifukwa chake, cholinga choyamba, yesani kuchepetsa 5% ya kulemera kwanu ndikukusungani. Mukapambana, mudzakhala ndi mphamvu zambiri zopitira patsogolo. Chinthu chimodzi chomwe chatsimikiziridwa ndi kafukufuku wambiri ndichakuti kusintha kwa moyo, monga kudya moyenera ndi kuchita masewera olimbitsa thupi , ndiye njira yothandiza komanso yotetezeka kwambiri yothanirana ndi matenda a shuga a mtundu wa 2.

Mukafika pa cholinga chanu choyamba cha 5%, musayime pamenepo. Pitirizani. Ngati mukufuna kuchepetsa 10% mpaka 15% ya kulemera kwanu konse kwa thupi, mutha kuchepetsa chiopsezo chanu cha matenda a mtima ndikulamulira shuga m'magazi mwanu mtsogolo. Mudzasangalala kwambiri mukachepetsa kulemera kotere. Mudzachepetsa mainchesi angapo kuzungulira chiuno mwanu, mudzatsika kukula kwa thalauza, ndipo mudzamva kupepuka kwambiri. Kusintha kumeneku kudzakupatsani chilimbikitso chachikulu chochepetsa thupi kwambiri.

Kodi mungapange bwanji zakudya zoyenera anthu odwala matenda ashuga?

Mukamayesa kuchepetsa thupi, ndikofunikira kuti shuga m'magazi mwanu aziyenda bwino. Ndi bwino kuti musalole kuti shuga m'magazi mwanu akwere kapena kutsika kwambiri mukasintha zakudya zanu.

Kawirikawiri, munthu wodwala matenda a shuga ndi wotetezeka kuchepetsa kudya ma calories 500 patsiku. Kuchepetsa ma calories kuyenera kuchokera ku mapuloteni, chakudya, ndi mafuta. Malinga ndi Dipatimenti ya Ulimi ya ku United States (USDA), zosowa za ma calories za munthu wamkulu tsiku lililonse ziyenera kugawidwa motere:

• Kuchokera ku chakudya: 45% - 55%
• Kuchokera ku mafuta: 25% - 35%
• Kuchokera ku mapuloteni: 10% - 35%

Mwa izi, chakudya cham'mawa chimakhudza kwambiri kuchuluka kwa shuga m'magazi. Koma si chakudya cham'mawa chonse chomwe chili chofanana. Chakudya cham'mawa chokhala ndi ulusi wambiri (monga tirigu wonse, oats, ndiwo zamasamba, zipatso) ndi chabwino kwambiri kuposa zakudya zokhala ndi shuga kapena zokhuthala (buledi, makeke, mabisiketi, zakumwa zotsekemera). Chifukwa sizimapangitsa shuga m'magazi kukwera mwadzidzidzi kenako n'kugwanso.

Khazikitsani zolinga za SMART!

Mukamayesetsa kukwaniritsa zolinga zazikulu monga kuchepetsa thupi kapena kuchepetsa shuga m'magazi, mutha kutaya mtima. Yankho labwino kwambiri ndi kukhazikitsa zolinga za SMART. SMART imayimira:

• S - Yeniyeni
• M- Yoyezedwa
• A - Yotheka
• R - Yogwirizana
• T - Yokhazikika pa nthawi (ili ndi nthawi)

Mukakhazikitsa zolinga mwanjira imeneyi, njira yanu imakhala yowonekera bwino ndipo simusochera.

Mwachitsanzo, kuti muchepetse matenda a shuga, muyenera kugawa chakudya chanu cha tsiku ndi tsiku m'magawo angapo ofanana. Chifukwa chake mutha kukhazikitsa cholinga cha SMART motere: "Kwa milungu iwiri yotsatira, ndidya chakudya chokhala ndi magalamu 45 a chakudya cham'mawa tsiku lililonse."

Tsopano onani momwe izi zilili ZABWINO:

• Chachikulu: Cholinga chake ndi chakudya cham'mawa.
• Kuyeza: 45 magalamu a chakudya, tsiku lililonse.
• Zopezeka: Sikovuta kuphika chakudya cham'mawa ndi magalamu 45 a chakudya chopatsa mphamvu. Chitsanzo: chikho chimodzi cha oats yophikidwa (magalamu 32 a chakudya chopatsa mphamvu) + theka la nthochi yaying'ono (magalamu 13 a chakudya chopatsa mphamvu), dzira limodzi lowiritsa.
• Zofunika: Kuchepetsa chakudya cham'mimba kumathandiza kuchepetsa njala, zomwe zingakuthandizeni kupewa kudya mopitirira muyeso. Kuti mupeze magalamu 45, muyenera kudya mapuloteni ndi mafuta pamodzi ndi chakudya chanu cham'mimba. Mwachitsanzo, kudya chidutswa chimodzi cha mkate ndi dzira kudzakupangitsani kumva njala pang'ono kuposa kudya zidutswa ziwiri za mkate ndi jamu. Izi zidzakuthandizaninso kudya pang'ono tsiku lonse.
• Nthawi Yokhazikika: Cholinga ichi ndi cha milungu iwiri yokha. Pambuyo pa milungu iwiri, mutha kupitiriza kuchita izi kapena kukhazikitsa cholinga chatsopano.

Thandizo la masewera olimbitsa thupi

Ubwino umodzi wochita masewera olimbitsa thupi ndi wakuti zimathandiza kuti shuga m'magazi mwanu asamachuluke. Komanso, ngati mumachita masewera olimbitsa thupi, mumakhala ndi mwayi wochepetsa thupi.

Ngati panopa simukuchita masewera olimbitsa thupi, choyamba funsani dokotala wanu . Iye adzakuuzani zomwe mungachite ndi zomwe simungachite.

Yesetsani kuchita masewera olimbitsa thupi othamanga kwa maola osachepera awiri ndi theka , monga kuyenda mwachangu, pa sabata. Mutha kugawa nthawiyi m'magawo a mphindi 30, masiku asanu pa sabata, momwe mukufunira.

Kuti mukwaniritse zolinga zanu zochepetsera thupi, muyenera kuchita masewera olimbitsa thupi kwambiri. Muyeneranso kuchita masewera olimbitsa thupi osachepera masiku awiri pa sabata. Mutha kuchita izi pogwiritsa ntchito makina oyezera kulemera ku gym, ma dumbbell kunyumba, kapena thupi lanu (monga ma push-up, lunges, squats).

Kuchita masewera olimbitsa thupi kumawotcha shuga m'magazi komanso shuga wosungidwa m'minofu ndi chiwindi. Ngati mumwa mankhwala a insulin kapena mankhwala ena a shuga, muyenera kusamala kwambiri za kuchuluka kwa shuga m'magazi mwanu mukayamba kuchita masewera olimbitsa thupi. Pakapita nthawi, pamene mukuchita masewera olimbitsa thupi nthawi zonse, mutha kuchepetsa mankhwala anu ndi mlingo wa insulin, pokambirana ndi dokotala wanu.