Kafukufuku wasonyeza kuti kudyetsa mapiritsi akuluakulu, apamwamba kwambiri ndi apamwamba mapuloteni angathandize kwenikweni kuchepetsa shuga ndi kulemera kwa magazi. Chifukwa chowoneka ndichoti mitundu iyi ya zosankha za kadzutsa ndi yotsika m'magawu. Anthu ena omwe ali ndi matenda a shuga amakhala ndi shuga yochuluka yamagazi m'mawa chifukwa chiwindi chimathyola shuga usiku wonse ndipo maselo angakhalenso otetezeka ku insulin panthawiyi.
Kuyeza chakudya cham'mawa chamagazi kumadzetsa kuwonjezeka kwa shuga. Zimakhala zovuta kuti dzuwa liziwopsa pamene mutayamba tsiku limodzi ndi iwo akuthamanga kwambiri.
Komanso, kafukufuku wasonyeza kuti shuga wa magazi imayamba kuwonjezeka pambuyo pa chakudya cham'mawa, kawiri kuposa kuposa chakudya chamasana. Pambuyo pa chakudya chotchedwa High Post prandial (pambuyo pa chakudya) zimatha kukhala ndi zilakolako za thupi chifukwa m'malo mogwiritsa ntchito shuga mafuta, imakhalabe m'magazi ndipo thupi limaganiza kuti liyenera kudya shuga (kapena chakudya) kuti lidzipepetse. Kafukufuku wina anapeza kuti akuluakulu odwala omwe amadya muyezo wa 50 g wamadzimadzi (Mwachitsanzo, 3/4 chikho chokhala ndi mkaka wa 1 chikho ndi 1/2 nthochi) chakudya chinali ndi chiwopsezo cha shuga (shuga) mutatha chakudya chamadzulo, otsika kwambiri pambuyo masana, ndi wongolerani pambuyo chakudya chamadzulo.
Mwina izi ndi chifukwa chabwino kuyesa chakudya cham'mbuyo chamagulu. Ndikofunika kuwombera. Tumizani mabotels, tirigu, mufini, ndi zikondamoyo.
Ambiri mwa odwala anga akundiuza kuti nthawi zambiri amamva bwino - amakhala amphamvu komanso amakhutira tsiku lonse, akamadya zakudya zam'madzi m'munsi, zakudya zamapuloteni apamwamba. Kuchepetsa chakudya chanu cha m'magazi chingakuthandizeninso kuchepetsa thupi. Poyesa izo, yesani shuga lanu la magazi musanadye chakudya cham'mawa ndi maola awiri mutatha kudya ndikuwona chakudya chomwe chimapangitsa kuti dzuwa liziwoneka bwino.
Bungwe la American Diabetes Association limalimbikitsa kuti mazira anu a magazi azikhala 70-130 m'mawa musanakadye ndi <180 maola awiri mutatha kudya. Ziwerengerozi zikhoza kukhala payekha malinga ndi msinkhu, chiwerengero cha ntchito ndi zina zamankhwala; funsani a Diabetes Educator anu ovomerezeka ngati simukudziwa.
Kodi Tanthauzo la Chakudya Chakudya Chakudya Chochepa Chakudya Chakudya Chochepa N'chiyani?
Palibe tanthauzo lenileni la zakudya zapakati pazakudya zapakati chifukwa chakudya chochepa chokhala ndi makapu ndi chosakwanira. Anthu ambiri amapeza pafupifupi 50 peresenti ya makilogalamu awo kuchokera ku chakudya . Kwa munthu amene amadya zakudya zamakilogalamu 2,000, izi ndi zofanana ndi 250 magalamu a chakudya pa tsiku. Pewani chakudyacho ndikudya zakudya zokwana makilogalamu 60 pa chakudya ndi 2 masentimita makumi atatu (300 gram). Kwa munthu yemwe ali ndi matenda a shuga, izi zikhoza kukhala zapamadzi kwambiri. Bungwe la American Diabetes Association linanena kuti palibe zakudya zabwino kwambiri zopangira zakudya zomwe zimayenera kuyamwa ndi anthu onse omwe ali ndi shuga.
Mmalo mwake, ndondomeko yapadera iyenera kupangidwa. Muzaka zanga ngati kachipatala, ndapeza kuti anthu ambiri amadya pafupifupi 45 g wa chakudya pa chakudya. Komabe, palibe ulamuliro wadziko lonse - anthu ena akhoza kudya pang'ono, pamene ena angadye zambiri.
Pogwiritsa ntchito nkhaniyi, ndikugwiritsa ntchito magalamu 30 kapena osachepera ngati chakudya cham'mawonekedwe cham'mawa. M'munsimu mudzapeza maphikidwe abwino, ophweka ndi okoma kuti muyese.
Mphamvu Yogurt Yopanda
Lembani zipatso za granola ndi zipatso, ndipo mugwiritsire ntchito yogurt yogriki yogula mafuta ndi zipatso zatsopano kapena mazira kuti mupange mapuloteni apamwamba, zakudya zam'mawa komanso zokondweretsa. Pamwamba ndi mtedza wodulidwa wowonjezeredwa, kutulutsa, mapuloteni ndi mafuta abwino. Zakudya zam'mawazi ndi zophweka komanso zokhutiritsa.
- Mafuta okwana 6 oz Greek yogurt (mungagwiritse ntchito mafuta aumunthu kuti muwasunge pa calories ndi mafuta ngati mumakonda kapena tchizi cha mafuta ochepa)
- 1 chikho cha blueberries mazira * kapena atsopano (akhoza kutenga raspberries m'malo, strawberries kapena wakuda)
- 1/4 supuni ya supuni ya vanilla kuchotsa kapena ufa
- 1/4 supuni ya sinamoni
- Supuni 1 yodulidwa mandnuts yosasinthika (ikhoza kukhala ya amondi, mbewu za dzungu kapena mtedza wina uliwonse)
Malangizo: Ingokanizani ndi kusangalala!
* Kumwaza zipatso zakuda mu microwave kumapanga madzi amadzimadzi omwe amachititsa kukhala okoma
Zakudya zopatsa thanzi : ~ 250 makilogalamu, 8 g mafuta, 2.5 g mafuta olemera, 50 mg sodium, 28 g zimagawidwe, 21 g shuga, 4 g fiber, 18 g mapuloteni
Creamy Kuchotsa Egg Saladi Manga
Kuchetsa kuli ndi mtima wathanzi wokhutiritsa mafuta ndi mitsempha - ndikumalowetsa bwino mayonesi ndi kukoma kokoma ndi mazira.
- * 2 zovuta yophika mazira
- 1 phesi ya celery (odulidwa)
- 1 scallion (odulidwa)
- 1/2 kapu sipinachi
- 1/3 peyala
- 1 lonse tirigu wotsika-carb kukulunga
Malangizo:
- Zovuta ziritsani mazira (zikhoza kuchitika usiku). Wiritsani kwa mphindi 10 pamwamba ndikusiya. Sungani m'madzi ozizira.
- Dulani zosakaniza ndikuika pambali.
- Peel mazira ndi kuwonjezera peyala, ndi masamba.
- Lembani mzere ndi sipinachi komanso pamwamba ndi dzira losanganikirana.
Malangizo okhudzana ndi zakudya: ~ 390 makilogalamu, mafuta a 20 g, mafuta olemera mafuta a 3.5 g, sodium 300 mg, 30 g carbohydrate, 2 g shuga, 10 g fiber, 19 g mapuloteni
* Ngati muli ndi mbiri ya cholesterol yapamwamba ndipo mukufuna kuchepetsa mafuta odzaza mungagwiritse ntchito mazira azungu. Sungani mazira a dzira osaposa 4 pa sabata.
Dzungu Quinoa Blueberry Bowl
Quinoa ndi chiwerengero chochepa cha glycemic index, high fiber, high protini tirigu. Ndizolowera m'malo mwa oatmeal ndipo mwachibadwa amakhala a gluten. Ndikuwonjezera mandimu 100% kuti ndiwonjezere vitamini A, mavitamini ndi kukoma. Dzungu ndi malo amphamvu .
Zosakaniza
- 1/2 chikho chophika quinoa (werengani malangizo a phukusi la kuphika malangizo)
- 1/2 chikho chokoma cha amondi chosakoma
- 1/4 kapu 100% yamatope puree
- 1/4 chikho cha blueberries (mazira kapena atsopano)
- Supuni 1 sinamoni
- Supuni 1 supuni
- Supuni ya 1 vanila
- 1/4 chikho chodulidwa ndi walnuts kapena amondi amchere
Malangizo
- Cook quinoa malinga ndi malangizo a phukusi pogwiritsa ntchito madzi. Kamodzi kakang'ono kamakhala ndi mkaka wa amondi, puree wa dzungu, sinamoni, vanila, zakudya zowonjezera ndi zipatso ndi kusunthira pansi pamtunda. Pamwamba ndi amondi amchere kapena walnuts odulidwa.
Malangizo okhudzana ndi zakudya: ~ 355 makilogalamu, 22 g mafuta, mafuta olemera 2 g, sodium 80 mg, 29 g carbohydrate, 7 g fiber, 10 g shuga, 10 g mapuloteni
Buluu Wophika Mkate ndi Strawberry Sandwich
M'malo mwa tchizi wothira timapanga masangweji a kirimba wa kirimba pa mkate wamba. Peanut batala amatenga bwino komanso gooey nayenso yomwe imapatsa zokoma. Dulani ma strawberries angapo kuti mukhale ndi mchere wambiri.
Zosakaniza:
- 1 whole bread bread sandwich wochepa (onetsetsani kuti pafupifupi 3 g wa fiber)
- Supuni 1 1/2 zonse zakutchire
- 1/2 chikho chochepetsedwa ndi strawberries
Malangizo:
- Potola ndi poto yopanda ndodo (Ndimakonda kugwiritsa ntchito mafuta a kokonati mafuta spray). Ngati simukufuna kugwiritsa ntchito kuphika mafuta, pani mafuta pang'ono ndi mafuta odzola kapena mafuta a kokonati oyera ndikupukutira ndi pepala lamapepala (kutunga mafuta owonjezera). Ikani mandimu ya supangayi ndi strawberries pakati pa magawo awiri a mkate pa grill kumbali iliyonse mpaka mopepuka.
Mauthenga okhuta zakudya: ~ makilogalamu 290, 12 g mafuta, .5 g mafuta odzaza mafuta, 380 mg sodium, 35 g carbhydrate, 8 g shuga, 8.5 g fiber, 10 g mapuloteni
* Ngati mulibe nthawi yokonza sandwich amangodya kutentha.
Mbewu yokazinga Omelet
Mungathe kuponyera chilichonse mu omelet. Kugwiritsa ntchito masamba otsala usiku uno ndi njira yabwino yowonjezera zakudya zanu ndi kupewa kutaya. Zomera zokazinga zimaphatikizapo zokoma zabwino ndi zokoma ku omelet. Amawonjezeranso mawu omwe angakuthandizeni kukhala odzaza.
- 1 chikho cha ndiwo zamasamba (zotsalira za biringanya, tsabola, ndi anyezi, zidzukulu zaku Brussel kapena katsitsumzukwa - kapena chirichonse chimene muli nacho)
- 3 azungu azungu
- Supuni 2 Parmesan tchizi
- 1 chikho cha vwende kapena zipatso
Malangizo:
- Kutentha pang'ono osati ndodo pamatentha otentha.
- Chophika poto ndi supuni ya 1 ya maolivi ndikupukuta chovala ndi pepala (mumasowa mafuta okwanira kuti mazira asamamatire)
- Thirani mazira azungu.
- Pewani phokoso limodzi la dzira pakatikati pa poto, pamene mukuphimba poto kuti mulole dzira lodalibebe liziyenda pansi. Bwerezani kumbali zina, mpaka palibe madzi otsala.
- Dulani mazira azungu ndikuphika mpaka palibe dzira losaphika.
- Onjezerani ndiwo zamasamba ndi tchizi, kenaka tukutsani m'mphepete mwa dzira ndikuziphatikizira mobwerezabwereza, kuti m'mphepete mwawo mufike. Kuphika mpaka mutaphika, sikuyenera kuyendetsedwa. Mukhoza kuliyika ngati mukufuna.
- Kutumikira ndi zipatso zatsopano.
Zakudya zopatsa thanzi: ~ 250 makilogalamu, 8 g mafuta, 1 g mafuta olemera, 120 mg sodium, 25 g carbohydrate, 14 g shuga, 7 g fiber, 16 g mapuloteni
Kuti mudziwe zambiri pazomwe mungakonde kudya kadzutsa:
- Low Carbusa Chakudya Menyu Mfundo
- Kale ndi tomato frittata
Zida
Udindo wa American Dietetic Association. Kuchepetsa Kunenepa. fayikira: /// C: / Ogwiritsa ntchito / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. Pa Kudula Kusamalidwa kwa Matenda a Shuga ndi Maphunziro. Zakudya Zamadzimadzi, Mapumpsu a Insulini, ndi Kupitiriza Glucose Monitoring Technology ndi Zopadera Zogwiritsa Ntchito Glycemia. 2014; V35; 2, pp 7-11.
Dipatimenti ya Ulimi ya US ndi Dipatimenti ya Zaumoyo za Ukhondo ku United States. Malangizo a Zakudya kwa Achimereka, 2010. Gulu la 7, Washington, DC: US Government
Ofesi yosindikiza, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf