Kukonzekera kwa chakudya cha shuga kuyenera kukhala payekha ndi kupangidwa ndi cholinga chothandiza anthu omwe ali ndi shuga kuti apindule ndi shuga wabwino kwambiri wa magazi komanso kupititsa patsogolo zakudya, kuchepetsa thupi, kuchepetsa kuthamanga kwa magazi, ndi cholesterol (ngati kuli kofunikira). Malingana ndi kulemera kwanu, ntchito, ndi shuga la magazi muziwongolera odyetsa odwala kapena ovomerezeka a shuga angakulimbikitseni kudya zakudya zamagulu ndi zakudya zamagulu.
Pochepetsa kuchepetsa zakudya ndi chakudya, mukhoza kuchepetsa thanzi lanu ndikuthandizani kuti muzitha kuyendetsa glucose, komanso kuwonjezera mphamvu zanu. Ndipotu, kafukufuku waposachedwapa akusonyeza kuti kutaya thupi kungathandizire kuika shuga mu chikhululukiro.
Ndondomeko ya Zakudya Zomwe Zimayendera Zakudya Zamadzimadzi, Mapuloteni, ndi Mafuta
Malingaliro oyenera odyera zakudya adzakhala ndi masamba ambiri osalima, zakudya zabwino kwambiri monga zakudya, mbewu zonse, ndiwo zamasamba, zamasamba komanso zipatso zapamwamba. Zidzakhalanso ndi mapuloteni oonda-monga nkhuku, nsomba, nkhuku, nyama zowonda komanso mkaka wochepa. Kuonjezerapo, ndondomeko yodyera chakudya idzakhala ndi mafuta abwino, monga maolivi, mtedza, mbewu, ndi nutters, kutchula ochepa.
Ngati mwalangizidwa kutsatira ndondomeko ya chakudya cha shuga cha 1600-calorie, wothandizira zaumoyo wanu akuyembekeza kukuthandizani kuzindikira zakudya, komanso kukuphunzitsani zakudya zosiyanasiyana zomwe zingakuthandizeni kukwaniritsa zolinga zanu.
M'munsimu mungapeze zina zomwe mungachite, zomwe zimapereka makilogalamu 1600 patsiku limodzi kuti chakudya chilichonse ndi chakudya, mapuloteni, ndi mafuta.
Malingaliro amaphatikizapo chakudya cham'mawa, chamasana (ndi chiyanjano cha Chinsinsi), chakudya chamadzulo, ndi zokongoletsa. Werengani zambiri zokhudza kukonza chakudya cha shuga .
Chakumwa
- Sipinachiki, Egg ndi Tchizi:
- Msuzi wachisanu (1) amatha kusungira gawo limodzi laling'ono lonse lopangira tirigu kapena chidutswa chimodzi cha mkate wonse wa tirigu)
- 1/2 chikho chotsukidwa sipinachi (chopangidwa ndi supuni imodzi ya mafuta a maolivi)
- Dzira lophwanyika pamodzi ndi azungu awiri
- Kagawo kakang'ono ka Switzerland (kapena 1/4 chikho chinapsa mafuta tchizi)
- 1 chikho honeydew vwende cubes
- Coffee ndi supuni 1 theka ndi theka
Kuti mudziwe zambiri za kadzutsa: Mapuloteni apamwamba, High Fat Breakfast Ideas
Chakudya
- 1 Kutumikira sitiroberi saladi ndi kuvala
- 1 (masentimita 6 masentimita tirigu) pita, otentha mu uvuni
- 1/4 chikho cha strawberries, 3/4 chikho cha blueberries, kapena 1 chikho raspberries
- Madzi oundana 8 kapena 12 kapena madzi osamwa shuga
Kuti mudziwe zambiri zamasana: MaseĊµera abwino a shuga
Chakudya chamadzulo
- Masentimita 4 otsekemera (monga foak kapena nkhuku yokazinga, nkhumba, kapena nsomba yokazinga)
- Mbatata yaying'ono yophika (pafupifupi kukula kwake kwa kompyuta)
- 1 chikho chinayambitsa nyemba zobiriwira ndi bowa (kapena masamba ena osakhala wowuma)
- Madzi oundana 8 kapena 12 kapena madzi osamwa shuga
Zosakaniza
- Supuni imodzi ya supuni zonse zamtchire, amondi, kaperesi
- Apulogalamu yaying'ono kapena mtundu wina wa zipatso zosankha (Zindikirani: kupewa zipatso zouma ndi zipatso zam'chitini zowonongeka ndi madzi otsekemera)
- Madzi oundana 8 kapena 12 kapena madzi osamwa shuga
Zowonjezeranso zamatsenga: 20 Shuga Shuga Zokwanira Ma calories kapena Pang'ono 200
Njira Zachiwiri Zogwiritsira Ntchito Zakudya Zakudya za Shuga
Anthu ambiri omwe ali ndi matenda a shuga angapindule ndi kuwerengera kagawodidi kapena kutsatira njira ya mbale. Kwa anthu omwe ali ndi matenda a shuga omwe amatenga insulini chifukwa cha kuchuluka kwa chakudya, zimakhala zofunikira kwambiri.
Njira ya Kuwerengera: Njira iyi ikuphatikiza kufufuza magalamu a zakudya zomwe mumadya mu chakudya chimodzi. Mapulani ambiri a shuga amakhala ndi makilogalamu 45 mpaka 60 a ma carbohydrate pa chakudya (koma ayenera kukhala payekhapayekha malinga ndi moyo wa anthu, shuga la magazi, kulemera kwake, masewera olimbitsa thupi, ndi zina zotero). Zakudya zonse zomwe muyenera kuzidya pa tsiku ziyenera kukambidwa ndi dokotala wanu kapena wa dietitian.
Musanayambe kukambirana izi, mukhoza kupindula ndi kusunga cholembera cha zakudya kuti athe kudziwa zambiri za zakudya zomwe mukudya pakadali pano. Kuwonjezera apo, kusunga chipika cha zakudya kungakuthandizeni kusamalira shuga ndi kulemera kwa magazi, pamene mukukuyimirani mlandu wanu.
Njira ya Plate: Kwa anthu omwe satha kuwerengera chakudya, njira yapamwambayi ikhoza kukhala njira yothandiza kwambiri kuti mukwaniritse zolinga zanu ndi thanzi lanu. Njira imeneyi ndi yochepa kwambiri kuposa kuwonjezera makapu. Pogwiritsa ntchito mbale yofiira chakudya, cholinga chake chimapanga theka la masamba osakhala wathwima, limodzi lachinayi la mbale yapamwamba yamthala, monga mbewu zonse, nyemba, kapena zamasamba, monga mbatata. Gawo lomaliza la mbaleli liyenera kukhala ndi mapuloteni owonda, monga nkhuku zoyera, mazira, nsomba, nkhono, nyama yowonda, nkhumba kapena mafuta ochepa (gawoli limasiyanasiyana ndipo nthawi zambiri limakhala pafupifupi ma ounces).
Nanga Bwanji Zakudya Zamasamba?
Kwa anthu okhala ndi matenda a shuga a mtundu wa 2 , kutsata zakudya zamasamba kungaoneke ngati kovuta chifukwa kusagwiritsa ntchito nyama, nsomba, ndi mbalame zingathe kuchepetsa mapuloteni. Ngakhale zingawoneke zoyenera kudya zakudya zamapuloteni apamwamba chifukwa zimakhala zochepa m'thupi, zimatha kudya zakudya zamasamba ndikukhala ndi thanzi labwino komanso kuteteza shuga. Dziwani zambiri: Mmene Mungakhalire Zamasamba ndi Mtundu Wachiwiri wa shuga.
Zotsatira:
> Lean M, et al. Kusamalira kwapadera kunayambitsa kayendedwe ka kulemera kwa matenda a shuga a mtundu wa 2 (DiRECT): chizindikiro chotseguka, mayesero osasinthika. " Lancet 2017: DOI: 10.1016 / S0140-6736 (17) 33102-1.