Phunziro la 2009 limapereka kwambiri Chakudya Cha Carb Chachikulu Chothandiza Katemera wa shuga
Zakudya zimathandiza kwambiri kuthetsa matenda a shuga . Mukadwala matenda a shuga , thupi lanu limakhala lovuta kuchotsa shuga m'magazi anu. Popeza chakudya chimagwidwa ndi shuga m'thupi mwathu, zimakhala zomveka kuti kudya zakudya za m'magazi ndi mbali yaikulu ya kusamalira shuga. Ngakhale njira yaikulu yolamulira zakudya zimakhala zogwirizana ndi kuchuluka kwa ndalama zomwe mumadya pa chakudya ndi chakudya chokwanira, anthu ena amalimbikitsa kuthetsa zakudya m'zakudya zanu zonse.
Nkhaniyi ikufotokoza kafukufuku wa 2009 omwe ankanena kuti kutsatira chakudya chodalirika kwambiri ndi kothandiza kwa anthu omwe ali ndi shuga.
Chakudya Chochepa Chakudya Chakudya ndi Shuga
Mu kafukufuku uyu wa 2009 ku Duke University, ofufuza adapeza kuti chakudya chochepa kwambiri (magalamu 20 kapena osachepera tsiku) chinapatsa ophunzira njira yabwino yowononga shuga komanso kuchepa kwabwino kuposa momwe anthu omwe adatsata kuchepetsa kuchepa kwa zakudya zowonjezera zakudya.
Mwachidule cha Phunziro
Anthu makumi asanu ndi atatu mphambu anayi omwe ali ndi kunenepa kwambiri komanso mtundu wa shuga 2 adagwira nawo phunziro. Iwo adagawidwa m'magulu awiri: imodzi imatsatira chakudya chokhachokha; ina imatsatira chakudya chochepa chochepa, chochepa cha kalori. Magulu onse awiriwa ankathandizidwa pamisonkhano ya gulu, zakudya zowonjezera zakudya, komanso pulogalamu yochita masewera olimbitsa thupi.
Pambuyo pa miyezi 6, gulu lochepa la carb linali ndi zotsatira zochepa za hemoglobini A1c , zowonongeka, ndipo 95% anatha kuchepetsa kapena kuthetsa kwathunthu mankhwala awo a shuga.
Gulu la calorie yochepetsedwa linalinso lolemera, ndipo 62 peresenti ya iwo adatha kuchepetsa kapena kuthetsa mankhwala awo, koma gulu lochepa la zakudya za carb linali ndi zotsatira zabwino.
Chifukwa Chakudya Chakugwira Ntchito
"Ndi zophweka," anatero Eric Westman, MD, mkulu wa Duke's Lifestyle Medicine Programme ndi woyambitsa phunziroli.
"Mukadula chakudya, shuga lanu la magazi limatsika pansi, ndipo mumataya kulemera kumene kumachepetsanso shuga lanu la magazi."
Chakudya chochepa cha carb chomwe chinagwiritsidwa ntchito pophunziracho chinali choletsa kwambiri kudya kwa carb, ndipo ophunzirawo amadya zosakwana 20 magalamu a carbs tsiku. Izi zikhoza kukhala zovuta kuti anthu ambiri asamamatire, koma monga Dr. Westman akuti, "Izi ndizo zothandizira anthu odwala," akutero Westman. "Moyo umenewu umayandikira onse ali ndi chizolowezi chokhala ndi khalidwe labwino. Pulogalamu yathu, anthu amabwera milungu iwiri iliyonse kuti athandizidwe ndi zikumbutso. Tapereka odwala mazana ambiri lero lino, ndipo zomwe tikuwona kuchipatala ndifukufuku wathu zikuwonetsa kuti zimagwira ntchito. "
Fotokozerani zotsatirapo mosamala
Pali chidziwitso cha zakudya chotsatira zakudya zomwe zimathetsa kapena kuchepetsa kudya kwa macronutrients - pakadali pano, chakudya. Zakudya zili ndi zakudya zambiri zowonjezera, kuphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, nyemba, ndi mtedza. Pochotsa zakudya zimenezi kuchokera ku zakudya zanu, mukhoza kudziika pa chiopsezo cha kufooka kwa zakudya. Musayambe kudya zakudya zopanda malire popanda kuyang'aniridwa ndi odyetsa olembedwa komanso / kapena dokotala.
Tengani Uthenga wa Kumudzi
Kumbukirani kuti pali zotsatira zambiri zotsatirazi osati zakudya zokha. Magulu awiriwa ankagwiritsanso ntchito nthawi zonse. Zakudya pamodzi ndi zochita zolimbitsa thupi ndizo mwala wapangodya wa shuga. Musanayambe pulogalamu iliyonse yodyera, chonde lankhulani ndi dokotala kapena wothandizira zaumoyo.
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> Zakudya Zochepa za Carb Zimatsimikizira Kuti Zili Zabwino Polamulira Mtundu wa Shuga