Ife tamvapo nthawi zambiri kuti kadzutsa ndi chakudya chofunikira kwambiri patsiku-chimatha kudumpha kuyamba kagayidwe kake, kupewa zofuna za chakudya, ndi kuthandiza anthu kulemera. Kudandaula kwakukulu kwa "osadya chakudya cham'mawa" ndikuti alibe nthawi m'mawa kuti adye komanso kuti akuyang'ana mwamsanga chakudya cham'mawa. Choncho, nthawi zambiri anthu amandifunsa kuti, "Kodi ndingadye chakudya chozizira chokadya cham'mawa?" Ngakhale kuti ndi bwino kudya chakudya cham'mawa kusiyana ndi kalikonse, chimanga chozizira sichinthu chabwino kwambiri kwa munthu yemwe ali ndi shuga amene akuyesera kuchepetsa thupi.
Chifukwa chake ndi zolemba zambiri.
Choyamba, kafukufuku wasonyeza kuti anthu omwe ali ndi shuga amakhala ndi mazira abwino kwambiri a magazi ndi kuchepetsa thupi poyambitsa tsiku ndi mafuta apamwamba kwambiri, mapuloteni apamwamba, chakudya cham'madzi cham'madzi . Mapuloteni ndi mafuta zimakhala zowonjezereka zomwe zingakupangitseni kukhala okhutira kwa nthawi yayitali, zomwe zimapangitsa kuti mukhale ndi kalori wambiri. Kuonjezera apo, shuga amagazi amayamba kukwera patapita kadzutsa ndipo anthu ambiri sagonjetsedwa ndi insulini m'mawa omwe angapangitsenso kuti shuga wa magazi iwonongeke. Kutsekemera kwa shuga wa magazi kungapangitse zina zokhumba za thupi, zomwe zingapangitse kalori wochulukirapo ndi zakudya zamagazidwe, ndipo nthawi zambiri zimakhala ndi shuga wambiri m'magazi.
Chachiwiri, anthu ambiri amadya chakudya chambiri chomwe chingachititse kuti mukhale ndi calorie komanso chakudya chamagulu. Nkhumba imodzi yokha ndi pafupifupi 3/4 chikho. Chotsatira chachitatu chachinayi cha zakudya zimakudyerani makilogalamu 120 ndi magalamu 24 a mavitamini.
Zakudya zamtunduwu ndi zofanana ndi kudya magawo awiri a mkate ndipo izi sizikuwonjezera zipatso kapena mkaka ku mbale yanu. Chakudya chodyera, monga chikho cha 3/4 ndi nthochi imodzi ndi chikho chimodzi cha mkaka wa mafuta ochepa ali ndi makilogalamu okwana 340 ndi 66 magalamu a chakudya (pafupifupi magawo anayi a mkate).
Ngakhale kuti zakudya sizing'ono kwambiri, kuchuluka kwa chakudya ndi kochepa ndipo zakudya zakuthamanga zimakhala zazikulu. Anthu ambiri omwe ali ndi matenda a shuga ayenera kudya pafupifupi 30-45 g wa chakudya cha kadzutsa ndipo ambiri amatha kudya zakudya zosachepera 30 g za chakudya cham'mawa .
Chachitatu, sikuti mbewu zonse zimapangidwa mofanana. Zakudya zowonongeka, zoyengedwa, zakumwa za shuga zapamwamba zimakhala ndi zakudya zambiri, chakudya ndi shuga. Posankha mbewu, ndizofunikira kusankha mbewu yomwe imakhala ndi shuga komanso imakhala yolimba kwambiri. Cholinga cha kusankha mbeu yomwe ili ndi magalamu osachepera asanu ndi limodzi a shuga komanso osachepera magalamu atatu a fiber. Kusankha mbewu zonse za tirigu zingakhale zabwino, monga momwe kafukufuku wasonyezera kuti kudya chakudya chokwanira mu mbewu zonse kumachepetsa chiopsezo cha matenda a mtima.
Koma, ndimaganiza kuti Cereal anali ndi thanzi?
Zakudya zina zimakhala zathanzi kuposa ena. Mwachitsanzo, mbewu zonse za tirigu zomwe zimapangidwa ndi zakudya zabwino monga mtedza zimakhala zathanzi, koma zimakhalanso ndi mafuta olemera komanso mafuta ochepa. Nkhani yabwino ndi yakuti ngati mwasankha mwanzeru ndikuyang'ana mbali zanu, mukhoza kusangalala ndi tirigu. Ndipotu mbewu zambiri zimakhala ndi mavitamini ndi mchere, zomwe zingathandize anthu kupeza zosowa zawo. Kwa munthu yemwe ali ndi matenda a shuga, nthawi yabwino kudya chakudya chingakhale musanayambe kuchita masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi kumathandiza kuti shuga (kapena shuga). Ngati muli munthu amene amamwa mankhwala opatsirana pakamwa kapena insulini zomwe zingayambitse shuga kuti magazi agwe pansi, muyenera kudya chakudya chamagazi musanayambe kuchita masewera olimbitsa thupi kuti mupewe shuga wotsika m'magazi .
Ngati Mukusangalala Kudya Cereal Yesani Malangizo Awa Ochepetsa Zakudya Zamadzimadzi:
- Sankhani mbewu yotentha yotentha monga oatmeal, quinoa kapena nyemba zonse zomwe zimaphatikizapo kuwonjezera mtedza kapena mtedza wa mafuta kuti mukhale ndi mchere wambiri, mapuloteni ndi mafuta abwino. Mwachitsanzo: 1/2 chikho chophika oatmeal ndi 3/4 chikho cha blueberries, ndi supuni 2 zophika walnuts, zokhala ndi sinamoni.
- Ngati mukusankha chimanga chozizira:
- Werengani lembalo ndikugwiritsanso ntchito imodzi, yaniyeso ndi chikho choyezera ndi kugwiritsa ntchito mbale yaing'ono kuti mupange gawolo likuwoneka lalikulu
- Sankhani chimanga chomwe chiri mbewu yonse (choyamba choyamba chiyenera kunena zonse)
- Sankhani tirigu omwe ali ndi magalamu atatu a mchere komanso osapitirira magalamu asanu ndi limodzi a shuga
- Peŵani kuwonjezera zipatso zouma, shuga, kapena zina zotsekemera zotsekemera, monga agave, uchi, shuga pa tebulo
- Onjezerani ntchito imodzi ya zipatso zapamwamba zowonjezera kuti muwonjeze zowonjezereka monga: blueberries, raspberries, strawberries
- Sankhani mkaka wosakaniza wokometsetsa mkaka wochepa kuposa mkaka wa ng'ombe
- Dulani mkaka wonse ndikupanga yogurt: pogwiritsa ntchito mafuta otsika kwambiri a yogriki omwe amathandiza kuti mapuloteni azikhala ochepa komanso kuchepetsa mavitamini.
Kodi Mabungwe Ena Abwino ndi ati:
Ngati muli ndi matenda a shuga, mukhoza kuyesa mbeu zomwe zimakuyenderani bwino poyesera shuga wanu wamagazi musanayambe maola awiri mutadya. Ngati shuga lanu la magazi liri pa cholinga , ndiye kuti mukuyenda. Ambiri mwa odwala anga amandiuza kuti shuga awo amagazi ndi abwino ndipo amamva kuti ali okhutira kwambiri akamadya zakudya zozizira izi:
Cascadian Farm Organic Purely O's ®
Cheerios ®
Masamba a Masamba a Masamba ®
Magetsi ®
Quaker Crunchy Corn Bran ®
Kix ®
Fiber One ®
Barbara's Bakery ® Mafupa (Kaminoni ndi Rice Rice)
Kashi ® (zina zotero), monga, Rice Rice, GoLean
Mapuloteni apamwamba a Kellogg's® K
Kellogg's® Nthambi Yonse
Chidziwitso Chochokera
Mbewu si yabwino kwa aliyense yemwe ali ndi shuga, koma mwina ndi bwino kuposa kudya chilichonse-ndipo amatha kuonjezera mavitamini, mchere, ndi mavitamini ku zakudya zanu komanso kuthandizira kuchepetsa shuga. Chinsinsi chodya tirigu ndikumamatira kukutumikira kokha ndikuyang'ana zowonjezera zanu.
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
> Lausch, Marnie. Pa Kudula Kusamalidwa kwa Matenda a Shuga ndi Maphunziro. Zakudya Zamadzimadzi, Mapumpsu a Insulini, ndi Kupitiriza Glucose Monitoring Technology ndi Zopadera Zogwiritsa Ntchito Glycemia. 2014; V35; 2, pp 7-11.