Ngati muli ndi matenda a shuga, mwinamwake mwauzidwa kuti muwone shuga yanu ikudya kapena kuchotsa shuga palimodzi. Koma kodi zikutanthauza kuti simungadye shuga kapena mumatha kusangalala ndi mankhwalawa nthawi ndi nthawi?
Ngakhale kuli bwino kulankhula ndi dokotala wanu, ophunzitsa zakudya za shuga, ndi a shuga za shuga omwe mungathe kukhala nawo tsiku ndi tsiku, mwayi mutha kudya shuga monga momwe mumasamala ndi kuchuluka kwake.
Kwa anthu ambiri, kaya ali ndi shuga kapena ayi, zakudya zowonjezera zingakhale ndi shuga, mwina pafupifupi 20 mpaka 35 magalamu a shuga tsiku. Pofotokoza, supuni ya shuga imakhala pafupifupi 4 magalamu a shuga. Bhala ya maswiti ikhoza kukhala ndi magalamu 30 shuga, ndipo soda ya soda yotsekemera imakhala pafupifupi magalamu 40 a shuga.
Choncho, mankhwala amodzi amatha kuika aliyense pamtunda wathanzi. Ndipo, kumbukirani kuti zakudya zambiri zimakhala ndi shuga ngakhale kuti sizikukoma.
Koma Osadya Zakudya Chifukwa cha Shuga Wanga?
Mwachidziwitso, ayi. Kudya shuga sikumayambitsa matenda a shuga, kapena osati zonse zokha. Kukhala olemera kwambiri kapena olemera kwambiri kumapangitsa kuti mutha kukhala ndi matenda a shuga a mtundu wa 2 ndi kudya zakudya zambiri za shuga mwina chifukwa cha kulemera kwanu.
Kusamalira kulemera kwanu kungakhale mbali yofunikira pa kuchiza matenda anu a shuga ndipo mwinamwake kumatanthauza kuchepetsa shuga wowonjezera ndi zakudya zapamwamba kwambiri ndi kudya zakudya zokwanira ndi mbewu zambiri, zipatso zamtundu, zipatso zabwino, ndi mapuloteni oonda kwambiri.
Malinga ndi kuchuluka kwa shuga mungakhale nawo? Zimapangidwira kuti mumadya maola angati tsiku lililonse, ndipo ndalamazo zimayenera kuti muzikhala ndi zakudya zamagulu.
Kusankha Zakudya Zabwino
Bungwe la American Diabetes Association limalimbikitsa kuti anthu omwe ali ndi matenda a shuga "amatsata zakudya zomwe zimaphatikizapo zakudya, masamba, masamba, nyemba, ndi mkaka wochepa kwambiri amathandizidwa kuti akhale ndi thanzi labwino." Kuonjezerapo, American Diabetes Association ikuwonetseratu kuti mukudya zakudya zambiri zomwe ziri m'munsi mwa chiwerengero cha glycemic index.
Ngati munthu akufuna kudya chinachake chapamwamba mu shuga, chinthu chabwino kwambiri choyenera kuchita ndicho kusinthanitsa zina mwazakudya pa chakudya chomwecho. Mwachitsanzo, ngati mukufuna kukhala ndi keke yaing'ono, muyenera kuchotsa mkate, pasitala, mpunga, kapena mbatata zomwe zimaperekedwa ndi chakudya chanu.
Samalani, komabe, kuti musunge carb chiwerengero chofanana. Kudya mkate umodzi wa tirigu wathanzi ndikuwongolera chidutswa chachikulu cha keke sikugwira ntchito. Fufuzani Database ya USDA's Nutrient Database ya calorie ndi ma carbohydrate kapena onani CheckMyPlate.gov.
Ngati mukupeza kuti simungathe kulakalaka zakudya zokoma, American Diabetes Association ikuwonetsa kuti "shuga ndi shuga zosakanizika bwino zimakhala zotetezeka mukamadya zakudya zomwe zimachitika ndi Food and Drug Administration (FDA)."
Zipatso ndi zipatso zingakhalenso zosankha zabwino kwambiri zino. Onetsetsani kuti mudye zipatso zonse kuti mutenge fiber. Musamamwe mowa wambiri wothira zipatso chifukwa mulibe fiber, juzi imakhudza msinkhu wanu wa shuga mofanana ngati mumamwa zakumwa za shuga.
Kudula Msuzi
Pofuna kuchepetsa shuga, zingakuthandizeni kukhala ndi mndandanda wa zakudya zonse ndi zosakaniza zomwe zimakhala ngati shuga.
Fufuzani okoma awa mukamawerenga mndandanda wa zosakaniza:
- Shuga, kuphatikizapo shuga (shuga wofiira), shuga wa nzimbe, shuga wofiirira, shuga wofiira, shuga wophika
- Sirasi ya nzimbe
- Uchi
- Molasses
- Fructose
- Mabala a mapulo
- Nkhumba yamagazi
- Msuzi wa mpunga
- Zipatso zam'munda za fructose
Mawu Ochokera
Ndikofunika kudya zakudya zoyenera kuphatikizapo zakudya zambiri zowonjezera komanso zowonjezera. Sungani chakudya chanu chokhala ndi mavitamini monga tsiku ndi tsiku ndikusunga maswiti a shuga pa nthawi yapadera monga masiku okumbukira kapena maholide. Lankhulani ndi wothandizira zaumoyo wanu, wophunzira zakudya zamankhwala, kapena mphunzitsi wa shuga musanapange kusintha kwa zakudya zanu.
> Zotsatira:
> American Diabetes Association Chakudya cha Shuga. "Malangizo Okhudzana ndi Zakudya Zakudya Ndiponso Zakudya Zothandiza Kudwala Matenda a Shuga Mfundo ya bungwe la American Diabetes Association."
> Chigwirizano cha ku America cha shuga. "Shuga ndi Desserts."
> National Institute of Diabetes ndi Digestive and Kidney Diseases Health Information Centre. "Shuga Zakudya, Kudya, & Ntchito Yachilengedwe."
> Maher AK. "Menyu Yosavuta Yowonjezera." Mkonzi wa khumi ndi umodzi, Hoboken NJ, USA: Wiley-Blackwell Publishing, Oktoba 2011.