Zakudya 10 zabwino zomwe zimathandiza kuchepetsa matenda a shuga (shuga)

Dokotala akakuuzani kuti muli ndi matenda a shuga, anthu ena amaganiza kuti moyo wawo watha ndipo sadzatha kudya chilichonse chomwe akufuna. Palibe mpunga, palibe maswiti, palibe mtedza ... mndandanda ndi wautali. Koma kodi ndi zoonadi? Ayi konse. Chofunika kwambiri ndikukhala osamala kwambiri ndi zomwe timadya ndikupanga zisankho zanzeru. Ndi bwino kuphika kunyumba kusiyana ndi kudya kunja, chifukwa ndiye kuti timadziwa zomwe tikudya komanso kuchuluka kwa zomwe tikudya. Tiyeni tiwone momwe tingakonzekerere chakudya chokoma pamene tikuchepetsa shuga m'magazi.

1. Sankhani Tirigu Wathunthu

Ichi ndi kusintha kofunikira kwambiri. Khalani ndi chizolowezi chowonjezera "tirigu wathunthu" muzakudya zanu. Mwachidule, sankhani tirigu wathunthu womwe sunachotsedwe m'thupi lawo lachilengedwe, monga mpunga woyera kapena mpunga wofiirira. M'malo mwa mpunga woyera, sankhani buledi wathunthu, monga buledi wathunthu ndi buledi wathunthu . Ma oats ndi barele ndi zakudya ziwiri zabwino kwambiri zomwe zili m'gululi. Zili ndi ulusi wambiri. Chifukwa chake, mukadya izi, shuga m'magazi mwanu simudzakwera nthawi yomweyo.

2. Dzazani mimba yanu ndi zakudya zokhala ndi ulusi wambiri.

Yesani kuwonjezera magalamu osachepera 8 a ulusi pa chakudya chanu chachikulu. Izi ndizofunikira kwambiri mukadya chakudya chokhala ndi chakudya chambiri chokhala ndi chakudya cham'mawa. Ulusi uli ngati siponji. Umachedwetsa kuyamwa kwa shuga, umakupangitsani kumva kukhuta kwa nthawi yayitali, komanso ndi wabwino kwambiri pa thanzi la mtima. Tiyeneranso kukumbukira kuti anthu omwe ali ndi matenda a shuga ali pachiwopsezo chachikulu cha matenda a mtima. Ndiye zakudya zokhala ndi ulusi wambiri ndi ziti?

3. Chepetsani chakudya chopatsa mphamvu ndipo onjezerani mafuta abwino.

Ngakhale kuti aliyense amaopa mawu oti "mafuta," palinso mafuta "abwino" omwe ndi abwino kwa thupi lanu. Awa amatchedwa "mafuta osaturated." Izi zingathandize kuchepetsa kuchuluka kwa shuga m'magazi mwanu. Zitsanzo zabwino kwambiri ndi ma avocado, ma cashew, mtedza, mafuta a azitona, ndi mafuta a canola . Koma kumbukirani, awa ali ndi ma calories ambiri. Chifukwa chake ndikofunikira kudya pang'ono . Onjezani chidutswa cha avocado kapena ma cashew ochepa mu saladi yanu. Ndi bwino kugwiritsa ntchito mafuta a azitona kapena mafuta a canola m'malo mwa mafuta a kokonati pophika.

4. Sankhani zakudya zomwe sizikukweza shuga m'thupi lanu.

Pali zakudya zina zomwe sizimayambitsa kukwera kwa shuga m'magazi mwadzidzidzi. Mwa kuwonjezera izi pa mbale yanu, mutha kuthandiza kuchepetsa kuchuluka kwa shuga m'magazi komwe chakudya (monga mpunga) chingayambitse pa shuga m'magazi mwanu. Zosankha zabwino ndi izi:

• Nyama yopanda mafuta ambiri
• Nkhuku yopanda khungu
• Nsomba
• Peyala
• Mitundu ya letesi
• Mazira
• Tchizi (kulawa)

5. Chepetsani Mafuta Okhuta

Chepetsani kugwiritsa ntchito mafuta okhuta osapatsa thanzi, kutanthauza mafuta a nyama, momwe mungathere. Mwachitsanzo, ndikofunikira kwambiri kupanga msuzi ndi madzi m'malo mwa mkaka wa kokonati wophikidwa, kuchotsa mafuta a nyama ndikuphika, ndikuchepetsa kugwiritsa ntchito batala ndi ghee. M'malo mwake, yang'anani kwambiri mapuloteni ochokera ku zomera . Onjezani zinthu monga lentils, nandolo, nyemba zobiriwira, ndi soya muzakudya zanu nthawi zonse.

6. Werengani kufotokozera komwe kuli pa paketi (Chongani Chizindikiro)

Khalani ndi chizolowezi chowerenga chizindikiro cha chakudya chilichonse chomwe mwagula m'sitolo.Tsatanetsatane wokhudza ma calories, chakudya cham'mawa, ulusi, ndi mafuta walembedwa. Chofunika kwambiri ndikuyang'ana "kukula kwa chakudya" pa chizindikirocho, kutanthauza "kuchuluka koyenera munthu m'modzi." Nthawi zina, manambalawa amasonyeza kuchuluka kwa ma calories mu chakudya chimodzi, osati kuchuluka kwa ma calories mu phukusi lokha. Kudziwa izi kungakuthandizeni kwambiri pakulamulira shuga m'magazi mwanu.

7. Pangani mafuta a masamba kukhala mnzanu

Monga tafotokozera pamwambapa, pangani mafuta a canola ndi mafuta a azitona kukhala mafuta anu ophikira akuluakulu. Onsewa ali ndi mafuta ambiri athanzi a monounsaturated. Makamaka mafuta a canola ali ndi mafuta ambiri a omega-3 acids othandiza mtima.

8. Pangani saladi kukhala yosavuta kudya

Ngati mukumva "ulesi kwambiri kuphika saladi", nayi njira yosavuta. Dulani zinthu monga sipinachi, letesi, nkhaka, ndi phwetekere, ziikeni mu chidebe chopanda mpweya, ndikuzisunga mufiriji. Koma osawonjezera kuvala (msuzi) . Kenako mutha kugwiritsa ntchito chisakanizo cha saladi ichi kwa masiku angapo. Mphindi zochepa musanadye, tengani kuchuluka kofunikira, onjezerani madzi a mandimu pang'ono, ufa pang'ono wa tsabola, ndi dontho la mafuta a azitona, ndikusakaniza.

9. Saladi ya zipatso yophikira chakudya chokoma

Ngati mukufuna chakudya chokoma mukatha kudya, pangani saladi yokongola ya zipatso m'malo mwa mchere wotsekemera. Dulani zipatso zingapo zokongola zomwe mungasankhe ndikuwonjezera madzi a mandimu pang'ono . Vitamini C yomwe ili mu madzi a mandimu ingathandize kuti chipatsocho chisasinthe bulauni ndikuwonjezera kukoma kwake.

10. Ganizirani kawiri zomwe mumamwa.

Timasamala ndi zomwe timadya, koma timaiwala zomwe timamwa. Zakumwa zotsekemera, zakumwa zopangidwa ndi zipatso, ndi mowa zimakhala ndi shuga wambiri wobisika komanso ma calories. Izi ndi zopinga zazikulu pakulamulira kuchuluka kwa shuga m'magazi mwanu.

Chakumwa chabwino kwambiri ndi madzi oyera. Ngati simukuchikonda, yesani kumwa madzi monga madzi otsekemera , tiyi wopanda shuga, khofi , Belimal, kapena Ranawara.

Onjezani zizolowezi izi pa moyo wanu pang'onopang'ono. N'zovuta kusintha chilichonse nthawi imodzi. Koma mukachita khama pang'ono, izi zidzakhala gawo la moyo wanu. Ngati muli ndi kukayikira kulikonse pa chilichonse, nthawi zonse funsani upangiri kwa dokotala wanu.

Uthenga Wopita Nawo Kunyumba

• Kuti mukhale ndi moyo wathanzi ndi matenda a shuga , ndikofunikira kukhala wanzeru posankha zakudya.
• M'malo mwa zakudya zokonzedwa bwino monga mpunga woyera ndi buledi woyera, sankhani tirigu wonse monga mpunga wofiirira wokhala ndi chimanga ndi buledi wa wholemeal .
• Phatikizani zakudya zokhala ndi ulusi wambiri monga ndiwo zamasamba, zipatso , ndi mtedza muzakudya zanu nthawi zonse. Zimathandiza kuchepetsa shuga m'magazi komanso thanzi la mtima.
• Chepetsani mafuta okhuta ndipo idyani mafuta ambiri osakhuta monga avocado, cashews, ndi mafuta a azitona.
• Pewani zakumwa zotsekemera ndi mowa kotheratu. M'malo mwake, sankhani zakumwa monga madzi ndi tiyi wopanda shuga.
• Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu, musazengereze kukambirana ndi dokotala wanu.

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