Chakudya cha shuga ndi dongosolo lokhalanso lokha
Malinga ndi bungwe la American Diabetes Association, anthu omwe ali ndi matenda a shuga amadya pafupifupi 45% mwa makilogalamu awo kuchokera ku zimagulu. Ndipo ngakhale izi ndizowerengeka, kuchuluka kwa chakudya chomwe muyenera kudya tsiku ndi chosiyana kwa aliyense. Ndipotu, kafukufuku wasonyeza kuti palibe mankhwala abwino omwe amadya kuchokera ku mavitamini, mafuta ndi mapuloteni ndipo mmalo mwake ndalama zimayenera kukhala payekha.
Komabe, chifukwa zakudya zimakhudza shuga m'magazi kwambiri , zowonongeka zamagazi ngati ndi ma carbohydrate kuwerengera kapena kuyerekezeratu kumatha kusintha shuga ya magazi.
Odyetsa ovomerezeka ndi ophunzitsidwa ndi matenda a shuga angapange mapulani odyera mwadongosolo malinga ndi kudya, zolinga, zokonda chakudya ndi chikhalidwe, ndi zina zotero. Anthu omwe ali ndi shuga ayenera kusankha zakudya zabwino m'thupi . Anthu ena amapindula ndi kudya zakudya zomwe zimakhala ndi zakudya m'thupi, mwachitsanzo, kudya chakudya chofanana ndi chakudya tsiku ndi tsiku (makamaka poyesa mlingo wosakaniza wa insulini). Ena amaganiza kuti akuganiza kuti zimakhala zowerengera kapena kudya zakudya zochepa.
Kodi Ndi Zinthu Ziti Zomwe Zimatsimikizira Kuti Ndili Ndi Mankhwala Okhaokha?
Kupeza chakudya choyenera cha chakudya chimene muyenera kudya tsiku ndi tsiku chiyenera kukhala ntchito yothandizira pakati pa wothandizira zaumoyo, odyetsa kapena ophunzitsa shuga, komanso inu.
Zinthu zomwe zimakhudza chakudya chanu cha m'magazi ndi chiwerengero cha amuna, kulemera, ntchito yapamwamba, nambala ya shuga, ndi zina zotero. Mwachitsanzo, ngati mukutsatira zakudya za calories 1600 ndipo mumapatsa zakudya zomwe zili ndi 45% ya makilogalamu. 45 g - 60 g wa Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi ndi 15 G - 30 G Zakudya Zakudya Zam'madzi.
Momwe mukugawa magawo onsewa tsiku lonse udzadaliranso ndi zinthu zosiyanasiyana kuphatikizapo: mankhwala a shuga (mankhwala ena amafunika kutengedwa ndi chakudya ndipo ngati mutenga insulini nthawi yanu yamagazi idzakhala yofunika), kudya miyambo, kuyankha kwa shuga m'magazi Zoyenera Kutsatira Nkhani Yosunga Chinsinsi Foni ya M'manja Zimene Mumakonda Manambala a Masamba Kukula kwa Zilembo , zochita masewera olimbitsa thupi, etc. Zofufuza zasonyeza kuti kudya kadzutsa kakang'ono kadzutsa kungakuthandizeni kuwonjezera kulemera ndi shuga. Kuonjezera apo, kafukufuku wina amasonyeza kuti mafuta okwera, mapuloteni apamwamba angathandize kuchepetsa shuga . Mungathe kudziwa zomwe zikukuthandizani. Njira yabwino yoyesera ndiyo kuyesa shuga lanu la magazi musanadye. Ngati shuga lanu la magazi liri pazowonjezera maola awiri mutatha kudya kusiyana ndi momwe mukudziwiritsira ntchito ndondomeko yanu ya chakudya.
Chitsanzo cha ndondomeko ya chakudya cha 45 g - 60 g yamagazi ndi awa:
Chakudya cham'mawa
3 azungu azungu ndi magawo awiri a chofufumitsa chathunthu (30 g zimagawidwe), letesi, phwetekere
Chigawo chimodzi cha zipatso (15 g zimagawidwe)
Mavitamini onse: ~ 45 g makha
Chakudya:
1 saladi ndi letesi, nkhaka, karoti, 1/4 kadoko (~ 5 g zimagawidwe)
1 chikho chotsika sodium lentilo msuzi (30 g zamagazi)
Makapu 3 mpweya wawomba mphukira (15 g zimagawidwe)
Zakudya zamadzimadzi zonse: ~ 50 g zimagawenga
Snack:
1 apulo yaing'ono (15 g yamagazi)
Supuni 1 supuni ya kirimba
Zakudya zamadzimadzi zonse: ~ ~ 15 g zamagazidwe
Chakudya:
4 oz zophika
1 chikho chokhetsedwa katsitsumzukwa ndi 1/2 chikho cannellini nyemba (20 g zimagawidwe)
1 lalikulu mbatata (35 g zimagawidwe)
Mavitamini onse: ~ 55 g makhabodidirate
Snack:
1 osakhala mafuta mafuta Greek yogurt (7 g magawo)
3/4 chikho cha blueberries (15 g zimagawidwe)
Mavitamini onse: ~ 22 g makha
Kodi ndingayambire kuti ngati ndilibe Dietitian kapena CDE?
Bungwe la American Diabetes Association limalimbikitsa kuyamba ndi pafupi 45 g - 60 g pa chakudya. Muyenera kudya zakudya za m'magazi m'munsi, koma kuyesa shuga lanu m'magazi musanayambe komanso mutatha kudya kungakuthandizeni kuona ngati ndondomeko yanu ya chakudya ikugwira ntchito.
Chabwino, maola awiri mutatha kudya shuga lanu la magazi ayenera kukhala osachepera 180mg / dL. Ngati uli wapamwamba mungafunikire kusintha ndondomeko yanu ya chakudya.
> Zotsatira :
> Chigwirizano cha ku America cha shuga. Kuwerengera Zakudya Zamadzimadzi. Ipezeka pa mzere. October 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/kumvetsa-carbohydrates/carbohydrate-counting.html
> Chigwirizano cha ku America cha shuga. Malamulo a Zamankhwala pa Matenda a Shuga - 2015. Chisamaliro cha shuga . 2015 Jan; 38 (Suppl 1): S1-90.