Zigawo zimaphatikizapo mbali za zomera zomwe thupi lanu silingathe kuzikuta. Ndilo gawo lofunikira la zakudya zowonjezera, kuphatikizapo zakudya za shuga, koma palibe umboni wofufuza womwe umathandiza kuti zakudya zamtundu wambiri zikhale ndi mphamvu ya shuga. Academy of Food and Dietétics imasonyeza kuti munthu amene ali ndi shuga ayenera kudya magalamu 14 pa makilogalamu 1,000 pa tsiku, kotero kuti pamakhala magalamu 25 mpaka 35.
Izi ndi zofanana ndi zakudya zopanda shuga. Anthu ambiri sapeza mavitamini okwanira: kudya koyenera kumakhala pafupi 14 magalamu patsiku.
Ndizotheka kuti kutenga fiber kwambiri kungathandize kuti shuga amagazi, koma mumayenera kutenga pafupifupi 44 mpaka 50 magalamu a fiber tsiku lililonse, zomwe zimakhala zovuta kuchita ndi zakudya zokhazikika. Zida zowonjezereka zowonjezera zilipo, koma muyenera kulankhula ndi wothandizira zaumoyo musanayambe kutenga mankhwalawa, makamaka ngati muli ndi shuga yambiri yochepetsa shuga kapena insulini. Kutenga ma fiber ambiri kungapangitsenso kuti vuto linalake lakumva limasokonekera chifukwa cha kupweteka, kupweteka, ndi kupweteka m'mimba.
Mitsempha ya Mitsempha ya Kudya Zakudya Zambiri
Ngakhale kudyetsa kudya kwanu kwazitsulo sikungasokoneze shuga lanu la magazi, lingakuthandizeni kuti muchepetse mafuta anu a kolesterolini. Izi ndizofunikira chifukwa matenda a shuga ndi matenda a mtima nthawi zambiri amayenda limodzi, ndipo cholesterol chokwanira ndi chiwopsezo cha matenda a mtima.
Kugwiritsa ntchito makilogalamu 25-30 tsiku lililonse ndizokwanira kuchepetsa cholesterol chonse ndi LDL cholesterol peresenti yochepa. Chingwe chabwino kwambiri cha izi ndizitsulo zosungunuka, ndipo muyenera kutenga pafupifupi 7 mpaka 13 magalamu a fomu iyi tsiku lililonse.
Zomera zimapereka zakudya zamagetsi, kotero kudya zipatso zambiri, ndiwo zamasamba, mbewu zonse, mtedza, mbewu, ndi nyemba zimapangitsa kuti muyambe kudya.
Mafuta osakanikirana amapezeka makamaka m'mbewu yonse, mtedza, chinangwa cha tirigu ndi zamasamba, komanso mchere wosakanikirana (womwe umathandiza kuchepetsa cholesterol) umapezeka makamaka mu oats, zipatso za zipatso, maapulo, balere, psyllium, mbewu za fulakesi ndi nyemba.
> Zotsatira:
> Academy of Nutrition and Dietetics Umboni Wofufuza Library. "Zowonjezera Zokambirana za shuga Mellitus (DM): Fiber ndi shuga."
> Chigwirizano cha ku America cha shuga. "Malangizo Okhudzana ndi Zakudya Zakudya Zakudya Zakudya Zolimbana ndi Shuga Chisamaliro cha shuga 2007; 30 Suppl 1: S48-65.
> Institute of Medicine ya National Academy. "Zowonjezera Zakudya za Zakudya Zopangira Mphamvu, Zakudya Zamadzimadzi, Mafiberasi, Mafuta, Zakudya Zamchere, Cholesterol, Mapuloteni, ndi Amino Acids."