Anthu ambiri omwe ali ndi matenda a shuga amakhudzidwa ndi kudya mazira chifukwa amakhulupirira kuti ali otsika kwambiri mu cholesterol. Nthaŵi ina ankakhulupirira kuti kudya cholesterol cha zakudya kungapangitse kolesterolini m'magazi, koma mfundoyi siiganiziranso kuti ndi yoona. Ndipotu, kafukufuku wasonyeza kuti cholesterol ya zakudya, monga cholesterol yomwe imapezeka m'mazira, sichigwirizana ndi makilogalamu ambiri m'magazi.
Cholesterol Zakudya Zosagwirizanitsidwa ndi Mpweya Waukulu wa Magazi
Ngakhale kuti si zachilendo kwa munthu yemwe ali ndi matenda a shuga a mtundu wa 2 kuti akhale ndi zinthu zina monga cholesterol chokwanira, zakudya zamagulu a cholesterol sizimagwirizanitsa ndi mitsempha ya mafuta m'thupi.
Malinga ndi mgwirizano pakati pa dzira ndi mtundu wa shuga 2, kuphunzira kwa June 2010 komwe kunalembedwa mu Journal of Clinical Nutrition sikupeza mgwirizano woterewu. Akatswiri ena amalimbikitsa kuchepetsa mazira osachepera katatu pa sabata. Malangizowa makamaka chifukwa cha mafuta okhudzana ndi mafuta opezeka mu yolk osati cholesterol.
Ndizokhutidwa Zowonjezera Zomwe Zidzakuthandizani
Kudyetsa mafuta odzaza kwambiri (omwe amapezeka mu zakudya zouma, kupanga zakudya monga soseji ndi nyama yankhumba ndi maswiti monga cookies, keke, ndi maswiti) akhoza kukweza cholesterol ya magazi. Ndipo pamene mazira awiri ali ndi mafuta ochepa kwambiri kuposa hamburger yaing'ono, ngati mukuphika mazira anu mu mafuta, perekani ndi tchizi kapena mafuta enaake ndi nyama yankhumba, mumadya kwambiri.
Ndipotu, zotsatira zina zafukufuku zasonyeza kugwirizana pakati pa kudya kwa mazira ndi cholesterol kapena matenda a shuga angadabwe chifukwa cha kupezeka kwa zakudya zina zam'mawa zam'mawa monga mafuta, nyama yankhumba ndi soseji.
Mazira Angakhale Mbali ya Kudyetsa Zakudya Zabwino
Paokha, mazira ndi mapuloteni ochepa kwambiri omwe amathandiza kuti munthu asamadye chakudya cha shuga .
Mapuloteni ndi ofunika kwambiri omwe amathandiza kuthandizira, kusunga ndi kumanga thupi lolimba, kulimbikitsa chitetezo champhamvu komanso kumathandiza kuchiritsa ndi kukonza minofu. Mazira alibe kagawodidirate ndipo samakhala ndi zotsatirapo pa shuga wa magazi pamene amadya okha. Mazira azungu ndizowoneka bwino: Mzungu azungu kapena 1/4 chikho cholowa mmalo ali ndi theka la makilogalamu a dzira limodzi ndipo ali ochepa kwambiri.
Pano pali malingaliro abwino a chakudya omwe ali oposa 500 calories ndipo amapezeka mazira:
- Dzira limodzi dzira ndi azungu awiri azungu. Onjezerani masamba alionse osakhala otha msanga ku zonyansa zanu - masamba otsala, sipinachi, tsabola, anyezi. Gwiritsani ntchito kagawo ka dzira pamwamba pa 1 kagawo kakang'ono kakang'ono ka tirigu ndi smear ya avocado. Onjezerani kutumikila kwa zipatso zatsopano.
- Sakanizani mazira ophika ophika kwambiri ndi dzira limodzi loyera ndi avocado ndipo perekani ndi chidutswa cha letesi ndi phwetekere pa toast-tirigu yense. Onjezerani kutumikila kwa zipatso zatsopano.
Kudya Mazira Ali ndi Zowonjezera Zaumoyo Wowonjezera
Ngati mudakayikira za kuwonjezera mazira ku dongosolo la chakudya cha shuga, apa pali zifukwa zina zomwe anthu omwe ali ndi shuga ayenera kuganizira kudya mazira:
- Kuwonjezera pa kukhala ndi mafuta odzaza ndi odzaza kwambiri mapuloteni, mazira amadzala ndi mavitamini 13 ndi mchere wambiri - awiri mwawo, choline ndi lutein, ndi ofunikira ku ubongo ndi maso.
- Mazira ndi chitsime chabwino cha vitamini D chokhala ndi mafuta. Kudya mokwanira mavitamini D kungachepetse chiopsezo cha mtundu wa shuga wa mtundu wa 2, koma sichikudziwikatu ngati kukonzera kuchepa kwa vitamini D mwa anthu omwe ali ndi kusagwirizana kwa shuga kungachepetse chiopsezo cha kupititsa patsogolo mtundu wa shuga 2.
- Kudya mazira pa kadzutsa kungathandize kuthetsa njala ndi shuga la magazi. Mu kafukufuku wina, poyerekeza ndi dzira la chakudya cham'mawa ku chakudya cham'mawa cham'mawa, iwo omwe anali ndi mazira a chakudya cham'mawa adanena kuti akusowa njala tsiku lonse ndipo anataya 65%. Mapuloteni amachepetsanso kuchepa kwa chakudya komanso shuga. Choncho, chifukwa cha mapuloteni abwino, okhuta ayenera kuikidwa m'magulu onse a anthu omwe ali ndi shuga.
- Kafukufuku wina adanena kuti kudya mafuta apamwamba, mapuloteni apamwamba, chakudya cham'madzi cham'madzi cham'mimba chingathandize kuchepetsa shuga wa magazi.
- Dzira limodzi limangokhala ndi makilogalamu pafupifupi 75 ndipo palibe carbs. Mazira ophika kwambiri amapanga calorie yabwino komanso zakudya zopatsa thanzi, zomwe zimakulolani kudzaza mapuloteni popanda kupopera shuga.
- Mazira amawononga osachepera 1 1/2 mpaka 2 kuposa momwe mungagwiritsire ntchito nyama ndi nsomba zomwe mungasankhe mukamayerekezera dzira 1 ndi nyama imodzi, kuwapanga kukhala osankha kwambiri
Kuganizira Kwambiri
Kumbukirani pamene kuphika kumene kuphika dzira bwino ndiyo njira yabwino yochepetsera chiopsezo cha poizoni wa chakudya cha salmonella. N'zosakayikitsa kuti mungathe kudya mazira obiriwira.
Zotsatira:
Djoussé L, Kamineni A, Nelson TL, Carnethon M, Mozaffarian D, Siscovick D, Mukamal KJ. http://www.ajcn.org/cgi/content/short/ajcn.2010.29406v1. Kugwiritsa Ntchito Mazira ndi Kuopsa kwa Mtundu Wachiwiri wa Shuga mu Okalamba Achikulire. The American Journal of Clinical Nutrition 2010.
Linus Pauling Institute. Vitamini D. http://lpi.oregonstate.edu/mic/vitamins/vitamin-D
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. ndi Wainstein, J. (2013), Big Breakfast Rich mu Protein ndi Fat Amapanga Glycemic Control mu Mtundu 2 odwala matenda a shuga. Kunenepa kwambiri. lembani: 10.1002 / oby.20654
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Kudya Mazira Omwe Amakhudzidwa ndi Chakudya Chakudya Chakudya Chakudya Plasma Glucose ndi Ghrelin, Pamene Kuchepetsa Mphamvu Kumayambitsa Maola 24 Otsatira Amuna Achikulire. Research Research; 2010, 30: 96-103.
Vander Wal JS, Gupta A, Khosla P, Dhurandhar. "Mazira Owonjezera Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakum'mawa International Journal of Obesity; 2008, 32: 1545-1551.