Tsiku Limodzi la Chakudya Chokoma ndi Chakudya Choyenera
Ngati mwapezeka kuti muli ndi shuga, mungadzifunse kuti, ndidye chiyani? Popeza kuti matenda a shuga ndi matenda omwe shuga sagwiritsidwa ntchito bwino , anthu omwe ali ndi shuga ayenera kuyendetsa ndi kulamulira chakudya chawo. Kuchita zimenezi sikungathandize kokha kuteteza shuga, koma kungathenso kuchepetsa kulemera kwa thupi, kuchepa kwa triglycerides (mafuta ochuluka m'magazi) komanso kuchepetsa chiopsezo cha zinthu zina zoopsa za mtima.
Ngati muli ndi prediabetes ndipo mwauzidwa kuti muchepetse kulemera kwa thupi, kalori ndi zakudya zowonongeka m'thupi zimathandiza kuchepetsa ndi kuchepetsa matenda a shuga. Kafukufuku amasonyeza kuti kutayika pang'ono, pafupifupi 7-10% ya kulemera kwa thupi lanu kungathandize kuchepetsa chiopsezo cha matenda a shuga.
Nthawi zambiri zimakhala zovuta kupeza nthawi yopeza maphikidwe ndikupanga zakudya zomwe zili zokoma, komanso zakudya zabwino. Musanayambe kufunafuna chakudya ndi mapulani a zakudya, ndi kwanzeru kupeza momwe mungapangire zakudya zamakono ndi zakumwa kuti mufike kulemera kwanu komanso zolinga za shuga. Ngati simunayambe kale, pangani msonkhano ndi olemba zakudya kapena olemba diabetes ovomerezeka kuti azindikire kuti mukudya zakudya zamakono komanso zakudya zamagulu.
Ndondomeko iyi ya chakudya cha tsiku lachitatu inapangidwa kuti anthu ayang'anire kudya zakudya za calories 1800. Mmenemo mudzapeza chakudya chodetsedwa cha ma carbohydrates 3, chakudya chimodzi chokwanira ndi mavitamini okwana 1800 (pafupifupi 500 calories pa chakudya, chakudya chamadzulo chiri pafupifupi 600 chifukwa chimaphatikizapo mchere komanso pafupifupi ma calories 200 a chotukuka).
Kwa ena a inu, kuchuluka kwa chakudya mu dongosolo la chakudyali kungawoneke mochuluka. Anthu ena omwe ali ndi shuga amapindula ndi kudya zakudya zochepa. Njira yabwino yowunika kuti muwone ngati ndondomeko yanu ya chakudya ikukuthandizani kuti muyesetse shuga wanu wamagazi kale ndi 2 hours mutatha kudya. Onetsetsani kuti mukuwona kuti shuga wanu wamagazi yadutsa bwanji maola awiri mutangoyamba kumene.
Kwa ambiri, shuga a magazi ayenera kukhala osachepera kapena ofanana ndi 180mg / dL maola awiri mutatha kudya. Yang'anirani ndi dokotala wanu chifukwa cha ndondomeko yanu ya shuga.
Chithandizo chachakudya chachitsanzo:
Zakudya zobwezeretsa chakudya, monga smoothies zingathe kukhala ndi cholinga cholemetsa. Komanso, akhoza kukhala mapuloteni ndi vitamini olemera. Mukazipanga ndi zowonongeka bwino, amamwa bwino ndipo amatha kudya chakudya cham'mawa mwamsanga.
Chakudya chachakudya Smoothie chopangidwa ndi kuphatikiza mpaka yosalala:
- 1 8oz chikho chosakoma ndi mkaka wa amondi
- 6 oz otsika mafuta otsika Greek yogurt
- 4 oz silken tofu
- 1/2 nthochi ya sing'anga pafupifupi 4 oz
- 1/2 chikho chija, ma strawberries onse
- Supuni 2 pansi
- 1 kumathandiza mapuloteni powder (whey, hemp kapena china chilichonse chimene mukufuna) * cholinga chofuna kusakaniza koyambirira komwe sikunayambe shuga
- Saminoni ndi vanilla powder (osati zofunikira koma akhoza kuwonjezera kukoma)
- Coffee ndi 1 Tbsp Mphindi & theka
Zakudya Zakudya Zakudya Zakudya Zakudya: ~ 490 calories, 46 g Zakudya zamadzimadzi, 15.3 g mafuta, 2.7 g mafuta olemera, 26 g shuga, 10 g fiber, 45.7 g mapuloteni
Chakudya
Mbewu, Matimati ndi Msuzi Saladi:
- 1 chikho chodulidwa cha letesi (sipinachi, masamba osakaniza, aroma)
- 1 chikho chinayambitsidwa phwetekere
- Mbewu imodzi ya chimanga - yokazinga ndi kudula ku khola (kapena yogwiritsa ntchito mazira)
- 1/4 watsopano wothandizira
- 1 tsp mafuta a mafuta ndi viniga wosasa
- 1/2 6 "tirigu wambiri wa tirigu - wophika bwino
- Nkhuku yowola 4 oz, nsomba zam'chitini (yotsekedwa) kapena yotsekemera Turkey
Gwirani chimanga chokotchedwa, phwetekere, kuvala saladi ndi avocado palimodzi pamene chimanga chimawotha. Izi zidzasungunuka pang'ono peyala ndi kuyika creamier kuvala. Sungani ndikutumikira pa letesi ndi past toast kumbali.
8-12 madzi oundana ndi mandimu wothira
Zakudya Zakudya Zakudya Zakudya: ~ 485 makilogalamu, 60 g Zakudya zamadzimadzi, 17 g mafuta, 2.6 g mafuta olemera, 12.4 g shuga, 37.4 g mapuloteni, 12.2 g fiber
Chakudya chamadzulo
- 1 chifuwa cha nkhuku chisanafike (pafupifupi 6oz - mukhoza kuyesa nsomba kapena nyama yowonda)
- 2 tsp maolivi
- Supuni 1 supuni ya ufa
- 1 kutsani tsabola wakuda
- 2 makapu opaka broccoli odulidwa ndi nthungo (akhoza kutenga malo oundana kapena masamba ena osakhala wowuma )
- 2/3 chikho chophika mpunga wofiira kwambiri
- 1 Tbsp mbewu za mpendadzuwa
- 3/4 chikho cha blueberries ndi 2 mdima wa chokoleti kumpsompsona
Thirani nkhuku m'mafuta ndi kuwaza ndi tsabola wakuda ndi adyo ufa ndi grill. Ikani brokoli mu mbale yotetezeka ya microwave, tsitsani madzi pang'ono pamwamba ndikuphimba ndi pulasitiki. Microwave kwa masekondi 60, kapena mpaka yofewa. Ngati simungasankhe kugwiritsa ntchito microwave yanu, msuzi wa broccoli mu poto wa supuni ndi madzi pang'ono.
Punga mpunga monga phukusi ndikuwaza mbewu za mpendadzuwa. Sungani chokoleti cha blueberries ndi chofiira cha mchere .
Zakudya Zakudya Zakudya Zakudya: ~ makilogalamu 600, 64 g Zakudya za mafuta, 16.6 g mafuta, mafuta okwanira 5.2 g, 19,5 g shuga, mapuloteni 53 g, 11.3 g
Lingaliro la Chakudya Chakumadzulo Kuchokera: Diabetes Zakudya Zakudya Zofunikira
Nkhuku yamadzulo
- 15 kaloti ana
- 1.5 Masupuni Chophimba cha Nkhumba
Apatseni mafuta a mandimu pa magawo a apulo kapena muzigwiritsa ntchito supuni ya kirimba monga msuzi wodula.
Zowonjezera zakudya: ~ 194 calories, 17.1 g mafuta, 12.3 g mafuta, 1.5 g mafuta olemera, 9.3 g shuga, 7 g mapuloteni, 4.1 g fiber.