Ngati muli ndi matenda a shuga, muyenera kuganizira kwambiri zomwe mumadya ndi kumwa kuposa anthu ambiri, sichoncho? Mwina mwazindikira kuti kuchuluka kwa shuga m'magazi mwanu kumawonjezeka mwadzidzidzi mukamadya zakudya zina. Izi ndi vuto kwa anthu ambiri. Lero, tiyeni tikambirane za chakudya ndi ulusi, michere iwiri yomwe imakhudza mwachindunji kuchuluka kwa shuga m'magazi mwa munthu wodwala matenda a shuga, komanso ndi yofunika kwambiri m'thupi lathu.
Kodi pali ubale wotani pakati pa chakudya cham'mawa ndi matenda a shuga?
Mwachidule, chakudya cham'mawa ndi chomwe chimapatsa mphamvu matupi athu. Chimapezeka muzakudya zambiri zomwe timadya tsiku lililonse.
Tangoganizani, chilichonse chomwe timadya, kuphatikizapo mpunga, buledi, Zakudya zophikidwa ndi ufa monga pasitala, mbatata, mbatata zotsekemera, ndi chinangwa, komanso maswiti, zipatso, mkaka, ndi yogati, zimakhala ndi chakudya cham'thupi chochuluka kapena chochepa.
Ichi ndichifukwa chake munthu wodwala matenda a shuga ayenera kusamala kwambiri ndi chakudya: Chakudya chimatha kukweza shuga m'magazi mwachangu kwambiri kuposa mapuloteni kapena mafuta omwe amalowa m'thupi.
Ngati mumadya chakudya chambiri nthawi imodzi kuposa momwe insulin ya thupi lanu ingakwanire, shuga wowonjezera umasonkhana m'magazi mwanu. Zotsatira zake zimakhala shuga wambiri m'magazi. Mofananamo, ngati mumadya chakudya chochepa kuposa chomwe thupi lanu limafuna, shuga m'magazi mwanu akhoza kutsika kwambiri. Ndicho chifukwa chake ndikofunikira kusunga bwino izi.
Kodi "Kuwerengera Zakudya Zopatsa Mphamvu" Kungathandize?
Inde, ndithudi. Njira imodzi yabwino kwambiri yosungira izi ndikuchita "kuwerengera chakudya." Izi zikutanthauza kuwerengera kuchuluka kwa chakudya m'magalamu mu chakudya chilichonse kapena chakumwa chomwe mumadya ndikuchigawa mofanana pakati pa chakudya chanu tsiku lonse.
Njira imeneyi imaletsa thupi lanu kuyamwa chakudya chambiri nthawi imodzi, zomwe zimathandiza kuti shuga m'magazi mwanu asamakwere mwadzidzidzi komanso kuti asagwe.
Ma phukusi ambiri azakudya pamsika tsopano akufotokoza momveka bwino kuchuluka kwa magalamu a `Chakudya` pa chizindikiro cha `Nutrition Facts`. Mutha kugwiritsa ntchito izi pokonzekera zakudya zanu za tsiku ndi tsiku. Mwachitsanzo, mupeza kuti kuchuluka kwa chakudya mu chokoleti kapena chakumwa cha zipatso ndi kwakukulu kwambiri kuposa mu chipatso chatsopano.
Njira iyi yowerengera chakudya cham'thupi ndi yothandiza kwambiri pa:
- Kwa iwo omwe amalandira jakisoni wa insulin kangapo patsiku
- Kwa iwo omwe amagwiritsa ntchito pampu ya insulin
- Kwa iwo omwe akufuna zakudya zosiyanasiyana komanso zosinthasintha
Koma njira iyi si yokakamiza aliyense. M'malo mwake , pali 'mndandanda wa anthu odwala matenda a shuga'.Pali njira zina, monga: Ndi bwino kulankhula ndi dokotala wanu za izi ndikusankha njira yomwe ili yoyenera kwa inu komanso yosavuta kwa inu.
Ngwazi yomwe timaiwala - Fiber!
Tikamalankhula za chakudya cham'thupi, pali china chomwe tiyenera kukambirana. Ndicho ulusi, kapena monga tonse tikudziwira , ulusi . Ulusi nawonso ndi mtundu wa chakudya cham'thupi, koma sichigayidwa mosavuta ndi thupi. Ndiye ubwino wake ndi wotani kwa munthu wodwala matenda a shuga?
1. Kuwongolera shuga m'magazi: Mukadya zakudya zokhala ndi ulusi wambiri, shuga m'zakudya zimenezo amachepetsa liwiro lomwe amalowa m'magazi. Chifukwa chake, shuga m'magazi sakwera mwadzidzidzi.
2. Amachepetsa cholesterol: Ulusi umathandiza kuchepetsa cholesterol ya LDL (Low-Density Lipoprotein) , yomwe ndi yovulaza thupi. Izi ndizofunikira kwambiri pochepetsa chiopsezo cha matenda a mtima omwe amabwera ndi matenda a shuga.
3. Kuchepetsa thupi: Kudya zakudya zokhala ndi ulusi wambiri kumakuthandizani kumva kukhuta, zomwe zimakuthandizani kudya pafupipafupi. Izi zimakuthandizani kuchepetsa thupi lanu.
Nthawi zambiri, sitimapeza ulusi wochuluka womwe timafunikira tsiku lililonse kuchokera ku chakudya. Choncho tiyeni tiwone momwe tingawonjezere michere yofunikayi muzakudya zathu.
Ndi zakudya ziti zomwe zili ndi ulusi wambiri?
Ulusi umapezeka kwambiri muzakudya zochokera ku zomera. Yesetsani kuziphatikiza mu zakudya zanu za tsiku ndi tsiku.
| Gulu la chakudya | Zitsanzo |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano | Guava, lalanje, apulo, ndiwo zamasamba zobiriwira (gotu kola, mukunuwenna), nyemba, kaloti, okra |
| Mtedza wouma wophikidwa | Nandolo, nandolo, nyemba zobiriwira, lentils |
| Chimanga ndi chimanga | Mpunga wa bulauni (mpunga wofiira), buckwheat, oats, barele, buledi wa chimanga ndi makeke |
| Mitundu ya mtedza ndi mbewu | Ma cashew, mtedza, amondi, mbewu za dzungu, mbewu za fulakesi |
Ngati mukuvutika kupeza ulusi wokwanira kuchokera muzakudya zanu, muthanso kumwa zowonjezera ulusi, monga momwe dokotala wanu wanenera. Mwachitsanzo, pali zinthu zomwe zili pamsika monga psyllium ndi methylcellulose.
Koma kumbukirani chinthu chimodzi! Muyenera kuwonjezera ulusi muzakudya zanu pang'onopang'ono . Ngati mwadzidzidzi mwayamba kudya zakudya zambiri zokhala ndi ulusi wambiri, mutha kumva kusasangalala monga kudzimbidwa, kupweteka m'mimba, komanso mpweya. Choncho onjezerani zakudya izi pang'onopang'ono kwa sabata imodzi kapena ziwiri. Komanso, mukadya ulusi wambiri, muyenera kuwonjezera madzi omwe mumamwa patsiku .
Uthenga Wopita Nawo Kunyumba
- Ngati muli ndi matenda a shuga, ndikofunikira kwambiri kusamala kuchuluka kwa chakudya chomwe mumadya, chifukwa chimakhudza mwachindunji kuchuluka kwa shuga m'magazi mwanu.
- Kuwerengera chakudya cham'thupi ndi njira yothandiza kwambiri yothandizira kusunga shuga m'magazi mokhazikika, makamaka kwa iwo omwe amagwiritsa ntchito insulin.
- Ulusi ndi bwenzi labwino kwambiri lomwe limathandiza kuchepetsa matenda a shuga. Sikuti umangoletsa shuga m'magazi, komanso umathandiza kuchepetsa cholesterol yoyipa.
- Pezani zakudya zanu za tsiku ndi tsiku zokhala ndi ulusi wambiri mwa kuwonjezera zakudya zambiri zochokera ku zomera monga zipatso, ndiwo zamasamba, tirigu wonse, ndi mtedza muzakudya zanu.
- Nthawi zonse funsani dokotala wanu musanasinthe zakudya zanu, makamaka musanayambe kugwiritsa ntchito njira monga kuwerengera chakudya chamagulu.
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