Njira Zitatu Zotsatira
Anthu omwe ali ndi shuga amayenera kusamalira zomwe amadya, makamaka chakudya chomwe amadya . Zakudya za m'thupi zimapezeka zipatso, ndiwo zamasamba, mbewu, ndi zakudya za shuga, ndipo ndi zakudya zomwe zimakhudza kwambiri shuga. Kuchuluka kwa chakudya chomwe munthu ayenera kudya chimasiyana ndi munthu wina ndipo chimadalira pazomwe zimakhalapo, chiwerengero, masewera olimbitsa thupi ndi mankhwala.
Ndipo ngakhale palibe kukula kwake kamodzi kogwirizana ndi zakudya zonse zomwe zimagwira ntchito kuyang'anira matenda a shuga ndi kulemera, pali mitundu yosiyanasiyana ya njira zotsatila zamagazidwe zomwe zingakuthandizeni kusunga mazakudya ndi shuga pazifukwa. Izi zimaphatikizapo okalamba, koma osavuta kugwiritsa ntchito, kusinthanitsa ndondomeko, kuwerengera chakudya mu magalamu ndi zakudya zomwe zimagwiritsidwa ntchito m'thupi.
Kuwunika chakudya chanu kungakuthandizeni kudya tsiku ndi tsiku lomwe lingapereke chidziwitso momwe thupi lanu limayankhira chakudya. Kudziwa momwe zakudya zimakhudzira shuga wanu wa magazi zimakupatsani zipangizo kuti musunge bwino. Kusunga makapu ndi chinthu chimene anthu okhala ndi mtundu wa mtundu wa 1 kapena mtundu wa shuga ayenera kuchita.
Musanayambe
Zakudya zazakudya ndizofunikira kwambiri pa chakudya chimene mumadya. Zimakhudza mwachangu magazi anu shuga mwamsanga mukatha kudya. Njira zitatu zotsatila zotsatirazi zikuthandizani kuti musunge ma carbu. 15 magalamu a carbohydrate ndi ofanana ndi timadzi timene timakhala timene timakhala tizilombo toyambitsa matenda.
Kodi mukudziwa bwanji magalamu 15 a carbs? Sikophweka nthawi zonse. Choyamba, pangani chiyanjano ndi aphunzitsi odyetsa matenda a shuga, ngati mungathe. Ndiponso, malemba ambiri a zakudya amalembetsa zakudya zowonjezera zomwe zimalemba carbs. Palinso mabuku, mapulogalamu , ndi intaneti zomwe zikuthandizani kuti muzimvetsetse zonse.
Kusintha Zakudya Zakudya
Izi ndizokalembeka kuwerengera chakudya koma zingagwiritsidwe ntchito bwino.
Ndondomekoyi imagawaniza chakudya m'magawo asanu ndi limodzi: chakudya, zipatso, masamba, mkaka, nyama, ndi mafuta. Mudzapatsidwa chakudya chamtundu uliwonse wa chakudya komanso mutha kuzigwiritsa ntchito monga mukufunira. Mapulogalamu otumizira omwe ali nawo ali ndi ndalama zofanana, mapuloteni, chakudya, ndi mafuta. Pali mndandanda wa zakudya zomwe zimakuthandizani kuona momwe chakudya chanu chikugwirira ntchito. Icho chimatchedwa ndondomeko ya kusinthana chifukwa imakupatsani inu kusinthasintha kuti mugulitse chakudya chimodzi pa mndandanda wa chakudya chomwecho. Mwachitsanzo: kusinthanitsa chikho cha 3/4 cha chimfine chozizira kwa theka la chinenero cha Chingerezi. Kusinthana ndondomeko ya zakudya kumapezeka kuchokera kwa odyetsa. Iwo angapezekanso m'mabuku kapena pa intaneti.
Kuwerengera Zakudya Zamagazi
Kuwerengera mavitamini kumaoneka ngati ntchito yowopsya poyamba, koma ukadzizoloŵera, zinthu zimakhala zosavuta. Pamene mukuwerengera magawo pa gramu, zonse zimadya. Mwachitsanzo, ngati 3/4 chikho cha mbewuyi ndi 22 g wa zimagawenga mudzawerengera 22 g wa zimagawenga, mosiyana ndi kuziwerengera ngati kusinthanitsa. Kuwerenga Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zambiri Izi ndi zofunika kwambiri kwa anthu amene amatenga insulini chifukwa chodya chakudya chamagazi.
Kwa anthu awa, mukhoza kusintha mlingo wanu malinga ndi kuchuluka kwa carbs womwe mudzadya pa chakudya chimenecho. Mankhwala a insulini pa magalamu a carbs amatsimikiziridwa ndi dokotala wanu kapena chakudya chodyera chochokera m'thupi lanu poyankha ma carbu. Izi zimafuna kufufuza mosamalitsa komanso kuyezetsa magazi m'magazi kuti muone momwe carbs zimakhudzira shuga wanu wa magazi. Kuti mudziwe momwe mungapezere zakudya zamagazi mungathe kukumana ndi olemba zakudya kapena ovomerezeka omwe ali ndi matenda a shuga omwe angaphunzitse kumene chakudyacho chimachokera, momwe mungayese zakudya zomwe zilibe malemba, kuwerenga malemba komanso zomwe mungagwiritse ntchito kuti muwerenge ma carbohydrates.
Nthawi zina anthu amadabwa kuti ndi zakudya ziti zomwe zili ndi chakudya .
Zakudya Zakudya Zamadzimadzi
Anthu ambiri omwe ali ndi matenda a shuga angapindule mwa kudya zakudya zosakanikirana. Mukamadya chakudya chamagazidwe, mukhoza kuyesa momwe thupi lanu limayankhira pa zakudya zina ndikupeza zakudya zomwe muyenera kuzipewa . Chakudya choterechi chingathandizenso kupeza mankhwala opatsirana mankhwala. Dokotala kapena dokotala adzakuthandizani kupeza ma carbs angati muyenera kudya tsiku ndi tsiku. Kawirikawiri, insulini kapena mankhwala ena a shuga amakhalabe osasunthika. Mukusunga chiwerengero cha chakudya nthawi iliyonse pa chakudya, koma simukusowa kudya zakudya zomwezo tsiku ndi tsiku. Yesetsani kudya tsiku ndi tsiku komanso kuchita masewero olimbitsa thupi tsiku ndi tsiku.
Kuwongolera Iwo
Ziribe kanthu njira yomwe mumagwiritsira ntchito, kumbukirani kuyang'ana ma glucose m'magazi nthawi zambiri ndi kulemba nambalayi komanso ma carbs angati mudya tsiku limenelo . Kusunga kwabwino kukupatsani inu ndi dokotala wanu chithunzi cholondola cha momwe chakudya chanu chimakhalire ndi ndandanda ya mankhwala. Ndipo izo zimakuthandizani kuti mukhale ndi mphamvu yabwino ndikusunga manambala anu molondola .
> Zotsatira:
> Clark RD, LD, Amanda, Stephanie > Kovarick >, RD, LD, CDE, Melissa Voigt, BA, ndi Joy Hayes, MS, RD, LD, CDE. "Kugwiritsira ntchito webusaiti yanga ya MyPyramid.gov ngati chida cha matenda a shuga." Matenda a shuga 2006 19: 122-126.
> "Zakudya Zakudya ndi Shuga." Chipatala cha Ana cha Pittsburgh. Apr 2005. Kids Health.
> Chigwirizano cha ku America cha shuga. Miyezo ya Zamankhwala pa Matenda a Shuga - 2016. Chisamaliro cha Shuga. 2016 Jan; 39 Perekani 1: S1-112.