Kodi muli ndi matenda a shuga? Ndiye mwina mukudziwa kufunika kwa zakudya kuti muchepetse shuga m'magazi mwanu. Mwina munamvapo za zakudya za "vegan". Anthu ambiri amaganiza kuti izi zimangokhudza kusadya nyama ndi nsomba. Koma kodi izi zimakhudza bwanji munthu wodwala matenda a shuga? Kodi ndi zabwinodi pa thanzi? Tiyeni tikambirane za izi m'njira yosavuta komanso yolunjika.
Choyamba, tiyeni tiwone, kodi zakudya zabwino za osadya nyama ndi ziti?
"Vegan" ndi gawo la zakudya zamasamba. Mwachidule, zikutanthauza kusadya chilichonse chochokera ku nyama. Izi sizikutanthauza nyama, nsomba, ndi nkhuku zokha, komanso mkaka monga mazira, mkaka, ndi tchizi. Anthu ena osadya nyama mosamalitsa sadya ngakhale uchi.
Koma chofunika apa ndichakuti si zakudya zonse zolembedwa kuti "vegan" zomwe zili zabwino. Taganizirani izi, mabisiketi ena, tchipisi, ndi buledi woyera m'sitolo zitha kukhala za vegan. Koma zili ndi ufa woyengedwa, shuga, ndi starch, zomwe zikutanthauza kuti zili ndi michere yochepa komanso ulusi. Ndipotu, zakudya izi zingayambitsenso matenda a shuga a mtundu wachiwiri.
Choncho, kuti tipinduledi ndi zakudya za anthu osadya nyama, tiyenera kusankha zakudya zachilengedwe, zonse komanso zosakonzedwa bwino momwe tingathere.
Tiyeni tiwone zinthu zabwino kwambiri zomwe mungawonjezere pa zakudya zanu.
| Mtundu wa chakudya | Zitsanzo ndi kufotokozera kosavuta |
|---|---|
| Zipatso ndi ndiwo zamasamba | Zipatso zatsopano, ndiwo zamasamba zobiriwira (monga sipinachi, kale), ndi ndiwo zamasamba zina zonse. |
| Nyemba | Zinthu monga nyemba, nyemba zobiriwira, ndi nandolo. Izi zili ndi mapuloteni ambiri. |
| Mbewu Zonse | Mpunga wofiirira ndi chimanga, oats, buckwheat, ndi buledi wa tirigu wonse. |
| Mtedza ndi Mbewu | Zinthu monga ma cashew, mtedza, amondi, mbewu za fulakesi, ndi mbewu za chia. |
| Zogulitsa za soya | Zinthu monga tofu ndi tempeh ndi njira zabwino zopangira mapuloteni. |
| Zakudya zokhala ndi zakudya zowonjezera | Mkaka wowonjezera wopanda mkaka ndi chimanga chopanda shuga wambiri wokhala ndi mavitamini ndi michere yowonjezera. |
Kodi ubwino wa zakudya zamtunduwu ndi wotani kwa munthu amene ali ndi matenda a shuga?
Mafuta okhuta, omwe amapezeka m'zinthu zochokera ku nyama, amawonjezera kutupa m'thupi lathu komanso chiopsezo cha matenda a mtima. Izi zimawonjezeranso chiopsezo cha kukana insulin ndi matenda a shuga a mtundu wachiwiri.
Komabe, zakudya zabwino za osadya nyama zimakhala ndi mafuta ambiri osakhuta ochokera ku zomera. Zakudya zochokera ku zomera zimakhalanso ndi ulusi wambiri, ma antioxidants, mchere, ndi ma polyphenols. Zakudya zimenezi zimakutetezani ku matenda a shuga ndipo zimathandiza kuwongolera kuchuluka kwa shuga m'magazi mwanu.
Nazi zina mwazabwino zomwe kafukufuku wapeza:
- Kuthandiza kuwongolera matenda amitsempha omwe amayamba chifukwa cha matenda a shuga.
- Kuchepetsa kuchuluka kwa cholesterol m'magazi.
- Kuthandiza kuchepetsa thupi.
- Kukuthandizani kuwongolera kuchuluka kwa A1c (shuga m'magazi m'miyezi 2-3 yapitayi).
- Kukweza kukhudzidwa kwa insulin.
- Kuchepetsa kuthamanga kwa magazi.
- Kuthandiza kuwongolera matenda a metabolic.
- Kuthandiza kukula kwa mabakiteriya opindulitsa m'matumbo athu.
Chofunika Kwambiri: Ngati musintha zakudya zanu ndikuchepetsa thupi, kuchuluka kwa mankhwala a insulin kapena matenda a shuga omwe mukufuna kungasinthe. Chifukwa chake, nthawi iliyonse mukataya makilogalamu 5, onani dokotala wanu ndikumudziwitsa. Iye adzasankha ngati muyenera kuchepetsa mlingo wa mankhwala anu.
Kodi izi ndi zabwino kwa anthu omwe ali ndi matenda a shuga amtundu woyamba?
Izi ndi zomwe tiyenera kumvetsetsa bwino. Zakudya zabwino za anthu osadya nyama sizingachiritse matenda anu a shuga kotheratu. Komabe, zingathandize kuti shuga m'magazi mwanu akhale olimba. Ngati mutaya thupi, zingachepetse shuga m'magazi mwanu. Izi zingafunike kuti musinthe kuchuluka kwa insulin yomwe mumamwa. Chifukwa chake, ngati musintha zakudya zanu kapena kulemera kwanu, ndibwino kukambirana chilichonse ndi dokotala wanu ndikutsatira malangizo ake .
Kodi pali zoopsa zilizonse zomwe zingachitike? Nanga bwanji za kusowa zakudya m'thupi?
Ngati muli ndi matenda a shuga amtundu woyamba kapena wachiwiri, ndibwino kutsatira zakudya zokonzedwa bwino za osadya nyama. Komabe, zakudya zochokera ku zomera zitha kukhala zopanda michere ina poyerekeza ndi zakudya zochokera ku nyama. Koma musadandaule, ngati mukonzekera bwino, mutha kupeza zonse zomwe thupi lanu likufuna. Pali zinthu zitatu zomwe muyenera kuchita:
1. Konzani chakudya chanu moyenera.
2. Kupeza kuchuluka koyenera kwa ma calories ndi mapuloteni m'thupi lanu.
3. Kudya zakudya zosiyanasiyana (osati chinthu chomwecho).
Nthawi zina, dokotala wanu angakuuzeninso kuti mumwe mankhwala owonjezera mavitamini. Tiyeni tiwone momwe mungapezere michere yofunika kwambiri kuchokera muzakudya zochokera ku zomera.
| Zakudya zofunika kwambiri | Njira zopezera chakudya cha vegan |
|---|---|
| Mapuloteni | Munthu wamkulu amafunika pafupifupi magalamu 46-56 a mapuloteni patsiku. Mukhoza kukwaniritsa cholinga ichi mwa kudya nyemba, nsawawa, nyemba zobiriwira, soya (tofu), ndi mtedza wosiyanasiyana tsiku lonse. Phatikizanipo chakudya chochuluka cha mapuloteni pa chakudya chachikulu chilichonse. |
| Kalisiyumu ndi vitamini D | Gwiritsani ntchito mkaka wa soya wolimbikitsidwa, mkaka wa amondi, ndi zina zotero. Mutha kugwiritsa ntchito mkaka wamtunduwu m'malo mwa madzi mukaphika oatmeal m'mawa. Ma amondi alinso ndi calcium. |
| Vitamini B12 | Imeneyi ndi vitamini yomwe anthu osadya nyama ayenera kusamala nayo kwambiri. Zakudya zochokera ku zomera zimakhala ndi B12 yochepa mwachilengedwe. Tirigu wolimbikitsidwa, yisiti yopatsa thanzi, ndi tempeh zonse ndi magwero a B12. Komabe, ngati muli ndi nkhawa, ndi bwino kulankhula ndi dokotala wanu kuti muwonetsetse kuti mukudya mokwanira. |
Chabwino, ndikufuna kuyesa izi. Ndichite chiyani tsopano?
Ngati mukuganiza zosintha zakudya za anthu osadya nyama, chinthu choyamba chomwe muyenera kuchita ndikulankhula ndi dokotala wanu za izi. Ndi bwino kwambiri ngati mungapeze katswiri wazakudya yemwe ali ndi luso logwira ntchito ndi anthu odwala matenda ashuga.
Mukayamba kudya zakudya zimenezi, ndi bwino kukayezetsa magazi kamodzi pachaka. Dokotala wanu akhoza kuwona kuchuluka kwa vitamini B12, iron, vitamini D, ndi calcium m'thupi lanu kuti atsimikizire kuti zakudya zanu zili bwino. Ngati pali kusowa kwa zakudya, akhoza kukupatsani malangizo a mavitamini kapena zowonjezera zina zomwe mukufuna.
Uthenga Wopita Nawo Kunyumba
- Zakudya za anthu osadya nyama zabwino komanso zokonzedwa bwino zingathandize kuchepetsa matenda a shuga. Komabe, zakudya za anthu osadya nyama zomwe zakonzedwa sizithandiza.
- Iyi si njira yochiritsira matenda a shuga, koma ndi njira yabwino kwambiri yochepetsera shuga m'magazi ndi kulemera.
- Makamaka ngati mukumwa mankhwala a matenda a shuga, onetsetsani kuti mwalankhula ndi dokotala wanu musanasinthe kwambiri zakudya zanu.
- Ngati mutsatira zakudya zamasamba, samalani kwambiri zakudya monga mapuloteni, vitamini B12, calcium, ndi vitamini D.
- Lumikizanani ndi dokotala nthawi zonse kuti muwone momwe thanzi lanu lilili.
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