Palibe zakudya zomwe zimagwirizana ndi matenda a shuga, ndipo ndondomeko zonse za chakudya ziyenera kukhala payekha , koma mosasamala kanthu ka dongosolo lanu la zakudya, kuchepetsa calorie ndi mazakudya m'thupi zimakuthandizani kuti muchepe thupi komanso kuchepetsa shuga. Malingana ndi kutalika kwanu, kulemera, zaka, ndi msinkhu wa ntchito, ndondomeko ya chakudya cha kalori 1200 ikhoza kukhala yoyenera kwa inu. Ngati izi zikanakuuzidwa ndi dokotala wanu ndipo simukudziwa kumene mungayambe, ndi lingaliro labwino kuti mumvetsetse momwe chakudya chimawonekera.
Kukhala ndi ndondomeko yoyendetsa chakudya cha masiku atatu, kungakuthandizeni kuthetsa kupanga chisankho, pamene mukusunga, calories, zimagulu, ndi mafuta akulamulidwa.
Zomwe Muyenera Kuganizira Pamene Kudya Kudya
Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Anthu omwe ali ndi matenda a shuga amafunika kuyang'anitsitsa chakudya chawo chokhala ndi mavitamini chifukwa chakudya chochuluka , choyeretsedwa, chokonzedwa , ndi zakudya zotsekemera zimatha kukweza dzuwa, komanso katemera wambiri. Mukamaganizira za chakudya, mudzafuna kulingalira za magawo komanso mtundu. Sankhani makapu omwe ali ndi mchere wambiri, monga mbewu zonse, ndiwo zamasamba, monga mbatata, mafuta a mkaka, monga yog yogurt, ndi zipatso zochepa, monga zipatso. Anthu ambiri amapindula ndi kudya pafupifupi 30 mpaka 45 gm ya carbohydrate pa chakudya, ndi magalamu 15 mpaka 20 pa chakudya chokwanira, koma izi zidzadalira mphamvu ya shuga, kuchita masewera olimbitsa thupi, ndi kulemera, kutchula ochepa.
Nthawi zonse ndibwino kukumana ndi munthu wodzitetezera odwala matenda a shuga kapena wodwala shuga kuti azindikire kuchuluka kwa chakudya chomwe chili ndi inu. Kumbukirani kuti magalamu onse a chakudya ali ndi makilogalamu anai. Choncho, ngati mukudya, makilogalamu 45 a mavitamini pa chakudya, ndipo makilogalamu 30 pa chotupitsa, mumakhala makilogalamu 660 kuchokera ku mavitamini pa tsiku.
Mapuloteni: Mapuloteni ndiwo mavitamini omwe alibe mapu (kupatula kupatula kapena kuthira msuzi). Kudya kokwanira kwa mapuloteni n'kofunika kwambiri kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda, kupweteka kwa machiritso, kupweteka kwa minofu, ndi mphamvu zowonjezera. Mukamadya zakudya zamakono, ndikofunika kusankha mapuloteni oonda (monga mitundu iyi idzakhala ndi mafuta ochepa komanso mafuta). Onetsetsani ku magwero, monga nkhuku zoyera, nkhumba, Turkey, nyama yowonda (95% wotsitsimula), mazira azungu, ndi mkaka wotsika mafuta. Ngati muli ndi zitsamba kapena zamasamba , nyemba, ndi mapuloteni a soya, monga edamame, ndi tofu ndizo zowonjezera mapuloteni, koma kumbukirani kuti ali ndi makapu, komanso. Mapuloteni ali ndi makilogalamu anai pa gramu. Kafukufuku wina akusonyeza kuti kudya mafuta apamwamba, mapuloteni apamwamba kwambiri amatha kuchepetsa magazi a hemoglobin A1C kwa anthu omwe ali ndi shuga.
Mafuta: Mafuta ndi ena osakaniza omwe alibe makhabodidirate. Mafuta amathandiza kwambiri thupi, ndipo ndizofunika kuti muzitenga mavitamini osungunuka. Zakudya zamtengo wapatali zamtundu, monga omega 3 ndi omega 6, ndizo zomangira tsitsi, khungu, ndi misomali ndipo ndizofunikira mu ubongo waumphawi ndipo zimakhala zotsutsana ndi zotupa. Mukasankha magwero a mafuta, mufuna kusankha mafuta osatchulidwa monga mafuta, mtedza, mbewu, avocado, ndi nsomba zonenepa monga sardines, ndi saumoni.
Lembetsani mafuta odzaza ndi mafuta odzola, monga mafuta okazinga, zakudya zowonongeka monga soseji ndi nyama yankhumba, batala, zonona, ndi maswiti monga cookies ndi mikate. Gawo la mafuta liyenera kuyang'anitsanso, ngakhale mafuta abwino, chifukwa mafuta owonjezera amatha kuwonjezereka mwamsanga. Gramu imodzi ya mafuta ili ndi makilogalamu asanu ndi anayi.
Makilogalamu 1200 Siwoyenera Aliyense
Choyamba, tiyambanso ndi chenjezo: chakudya cha shuga cha 1200-sichili cha munthu aliyense wodwala shuga. Pofuna kutaya thupi, mlingo wa kaloriwo ndi wotsika kwambiri moti ungapangitse zotsatira zoipa ku metabolism kwa anthu ambiri.
Komanso, mlingo wa kaloriwo sungapereke chakudya chokwanira chothandizira kumathandiza mankhwala oletsa mankhwala kapena kupewa chitetezo cha hypoglycemia.
Komabe, makilogalamu 1200 adzakwaniritsa zosowa za anthu ena omwe ali ndi shuga. Zili bwino kwambiri ngati muli wochepa thupi ndi wokalamba, oposa 65, ndi / kapena osachepera. Ngati mwalandira mankhwala okhudzana ndi matenda a shuga a 1200, madokotala anu adziganizira zonsezi.
Ngati adokotala akukupatsani chakudya china osati ma calories 1200, timakhala ndi mapulani a chakudya chachangu .
Kodi Tsiku Lililonse Limawoneka Bwanji?
Ndondomeko ya chakudyayi iyenera kukupatsani malingaliro a zakudya zanu zatsopano. Amapatsa makilogalamu 1200 pa tsiku, ndi pafupifupi 30 mpaka 45 gm ya carbohydrate pa chakudya, ndi makilogalamu 15 mpaka 30 pa chotupitsa.
Tsiku 1 Chakudya cham'mawa
- Mtedza wokhala ndi mazira azungu 2 ndi dzira limodzi, ndi timagawa tomwe tomwe timatsika kwambiri
- Gawo limodzi lonse lopaka tirigu ndi supuni 1 ya mandimu
- Kamodzi kakang'ono lalanje kapena kiwi 2 yaing'ono
- Coffee ndi supuni 1 pakati ndi theka
Zakudya zonse pa chakudya: ~ 30 magalamu
Chakudya
- 2 makapu otsekedwa masamba ndi maola awiri (kukula kwa mgwalangwa dzanja lanu) nkhuku yowola ndi supuni 1 ya mafuta
- Pulogalamu imodzi yaing'ono ya apulo
- Mtundu umodzi wa mafuta ochepa kwambiri
- Madzi oposa 8 mpaka 12 kapena chakumwa chosapsa shuga
Zakudya zonse pa chakudya: ~ 40 gm ya carbohydrate
Zosakaniza
- Makapu 3 mpweya unkawomba phokoso
Zakudya zamadzimadzi m'thupi mwachangu: ~ 15 magalamu a carbohydrate
Chakudya chamadzulo
- Turkey Broccoli Manga: Ounce 4 amadya nyemba yakuda pansi, yophika mu supuni 1 ya mafuta a maolivi
- 1 otsika m'magawomu lonse tirigu kukulunga (pafupifupi 20 gm ya carbohydrate)
- 1 kapu ya msuzi ya broccoli yokhala ndi supuni 1 za mafuta (pamwamba ndi msuzi wotentha)
- Madzi oposa 8 mpaka 12 kapena chakumwa chosapsa shuga
- 1 chikho cha raspberries
Zakudya zamadzimadzi m'thupi pa chakudya: ~ 45 magalamu a carbohydrate
Tsiku 2 Chakudya cham'mawa
- 1 chikho cha mafuta otsika a Greek yog yogurt
- 3/4 chikho cha blueberries
- Supuni imodzi yokhala amondi osadulidwa
- 1 kapu ya khofi ndi supuni imodzi theka ndi theka
Zakudya zonse zamagazi pa chakudya: ~ 25 magalamu a carbohydrate
Chakudya
- Kutsegula Msoka wa Sandwich ku Turkey - 4 magawo ang'onoang'ono a zokopa za Turkey
- Gawo 1 lonse chakudya chambewu
- letesi, phwetekere, 1/4 peyala yodulidwa, nsalu ya mpiru
- 15 kaloti za mwana ndi supuni 1 hummus
Zakudya zonse zamagazi pa chakudya: ~ 35 magalamu a carbohydrate
Snack:
- 1 1/4 chikho cha strawberries ndi supuni 1 ya mafuta yakuda
Zakudya zamadzimadzi m'thupi mwachangu: ~ 18 magalamu a carbohydrate
Chakudya chamadzulo
- Nsomba Zowakidwa Quinoa Bowl - masentimita 4 a shrimp wothira
- 1/2 chikho chophika quinoa m'madzi kapena otsika sodium nkhuku msuzi
- 1/2 chikho chopangidwa ndi tomato, 1/2 chikho tsabola wodulidwa
- 1/4 chikho chopangidwa ndi mafuta ochepa
- Supuni 1 salsa
Mavitamini onse pa chakudya: ~ 40 magalamu a chakudya
Tsiku 3 Chakudya cham'mawa
- Chokoma chophika mbatata sitiroberi
Zakudya zonse zamagulu pa chakudya: ~ 17 gm ya carbohydrate
Chakudya
- 5 zophika zophika komanso amadya saladi ya dzira
- pamwamba pa 1 ufa wonse wa mpunga wa mpunga
- 1 chikho cha blackberries
- 8 mpaka 12 ounces madzi kapena seltzer
Mavitamini onse pa chakudya: ~ 40 magalamu a chakudya
Chakudya chamadzulo
- Chophika chophika chokha (kapena nsomba ina) ndi sipinachi yowonongeka ndi mbatata yokazinga
- Nsomba zisanu ndi ziwiri zokaphika ndi mandimu, ufa wa adyo, mchere, tsabola, supuni 1 ya mafuta
- 1 mbatata yaying'ono yophikidwa ndi sinamoni ndi supuni 1 batala
- 1.5 makapu steamed sipinachi
- 8 mpaka 12 ounces madzi kapena seltzer
Zakudya zonse zamagazi pa chakudya: ~ 30 magalamu a carbohydrate
Pangani Ndondomeko Yanu Yomwe Kudya
Mndandanda uwu ndi chitsanzo cha masiku atatu chabe cha zakudya zokoma zomwe mungathe kugwirizana ndi tsiku limodzi ndikudya chakudya cha 1200-calories. Ngati mukusowa zosiyana, pali zakudya zambiri zowonjezera zomwe mungathe kusangalala nazo, mumangofunika kudziwa momwe mungaperekere zakudya zowonjezera kuti mupitirizebe.
Kugwiritsira ntchito makina ophikira zakudya akhoza kutenga zozizwitsa zonse zomwe mukudya. Kuti mugwiritse ntchito, ingowonjezerani zomwe mukufuna kupanga ndipo zidzakupatsani zosavuta kuziwerenga. Mutha kuigwiritsanso ntchito popangira mbale, zakudya zopangira zakudya, ndi zakumwa.
Ngati zotsatira za maphikidwe anu zikuwonetsa kuti zili ndi calories zambiri za zakudya zanu, mukhoza kusintha. Mukhoza kusinthanitsa chilichonse ndipo chojambuliracho chikuwonetsani zosankha zambiri zomwe mungasankhe.
Izi zingakhale zothandiza polemba mndandanda wanu wamalonda. Mudzakhala ndi lingaliro lomveka bwino la zomwe mungapange m'makilogalamu, mafuta, ndi shuga. Kukhala ndi chidziwitso pang'ono musanafike ku sitolo kungakuthandizeni kupanga zosankha zabwino.
Zotsatira:
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. ndi Wainstein, J. (2013), Chakudya cham'mawa chamakono chokhala ndi mapuloteni ndi mafuta chimapangitsa kuti tizirombo ta mtunduwu 2 a shuga. Kunenepa kwambiri. lembani: 10.1002 / oby.20654