Momwe Mungakondwere ndi Kuchitidwa
Kodi muli ndi vuto linalake? Pamene muli ndi matenda a shuga a mtundu wa 2, muyenera kupewa, koma nthawi zina chilakolako chimakhala champhamvu kapena mumamva kuti mukusiyidwa pamisonkhano. Matupi athu akhoza kutengeka chifukwa chofuna chakudya, chifukwa chakuti ndizofunikira kwambiri pathupi, koma mukadwala matenda a shuga onse aziwerengera ndipo zingakhudze shuga ya magazi .
Choncho, tiyenera kuphunzira momwe tingachitire zimenezi mwanzeru. Maswiti sasowa kuti aziletsedwa, koma pali njira zokhutiritsa chilakolako chanu pamene mukusunga shuga. Yesani zotsatirazi:
1) Konzekerani
Ngati mumagwiritsa ntchito mndandanda wa zowonjezera kapena kuwerengera makhabohydrate , yesetsani kuti mugwirizane ndi dongosolo lanu la chakudya. Konzani pang'ono ndikuwerengera. Sinthani chakudya chambiri chokhala ndi makapu kapena awiri kuchokera ku chakudya kuti mutenge mankhwala okoma, kapena onetsetsani kuti muli ndi malire a zolinga zanu zowerengera chakudya patsiku ngati mukuwerenga makhahydrates.
Koperani pulogalamu yowononga makapu kapena kunyamula buku lomwe limatchula chidziwitso cha zakudya. Gwiritsani ntchito mapulogalamu apakompyuta opanda ufulu omwe amapereka chithandizo cha zakudya komanso amakulolani kuti mulowe zomwe mumadya. Ndizodabwitsa kuti zolemba zambiri, zosavuta kuzigwiritsa ntchito, komanso kusala kudya izi zakhala zothandiza. Zingakuthandizeni kupanga zosankha zabwino. Njira ina ndiyo kukumbukira zinthu zomwe mumazikonda.
2) Onetsetsani Kuti Simunatope
Nthawi zina timalakwitsa ndi njala. Ngati ndi usiku ndipo mwangomaliza kudya, zovuta simuli ndi njala. N'zotheka kuti mwatopa. Kupewa usiku wamadzulo kudya sikungothandiza kokha ndi shuga la magazi, kungakuthandizeni kuchepetsa thupi.
3) Onetsetsani Kuti Simukusowa Njala
Kudya chakudya choyenera kumathandiza kupewa zofuna zamadzimadzi.
Ngati n'kotheka, yesetsani kudya panthawi yake ndikupewa kudya. Yambani tsiku lanu ndi kadzutsa ndipo mukhale ndi makompyuta ovuta, apamwamba kwambiri muzakudya zanu. Zakudya izi, monga mbewu zonse , nyemba, ndi mbatata zingakuthandizeni kuti mukhale okhutira.
4) Onetsetsani Kuti Mulibe Magazi Ochepa
Kupewera kapena kuchepetsa kudya ndi kumwa mankhwala popanda chakudya kungapangitse shuga wotsika kwambiri. Ngati mukupeza nokha, muyenera kuyesa shuga lanu la magazi.
Ngati msinkhu wanu uli wosakwana 70mg / dL, perekani ndi 15g wa mavitamini othamanga, monga 4oz wa madzi, 5 candies zovuta, mapiritsi 4 a glucose. Onaninso shuga lanu la magazi mu mphindi 15. Ngati simunayambe kukwaniritsa zolinga zanu, muyenera kugwiritsanso ntchito 15g ya ma carbohydrate. Mungafunike kutsatila ndi chotupitsa kapena chakudya chomwe chimakhala ndi makapu ndi mapuloteni, kuti shuga lanu la magazi lisagwe.
Pamene shuga lanu la magazi liri lotsika mukhoza kumakhala wotopa kapena wanjala. Mankhwala otsika a m'magazi amatha kukhala oopsa ngati sachitidwa bwino. Ngati agwa kawirikawiri, muyenera kukambirana ndi dokotala wanu. Mungafunike kusintha mankhwala.
5) Kulamulira gawo
Ngati mukulakalaka maswiti, gwiritsani ntchito masewera osangalatsa ndi aang'ono.
Ndibwino kuti mutha kupewa shuga zoyamba za shuga, monga jellies (zomwe zimatha kusakaniza shuga mwachangu mwamsanga) ndikusankha chinthu chomwe chiri ndi mtedza kapena chokoleti chamdima m'malo mwake. Musaiwale kuti muziwagwiritsira ntchito ndondomeko yanu ya chakudya ndikuyang'anirani zakudya zomwe mukuzitenga. Zingakhale zochepa, koma zoposa imodzi kapena ziwiri zingathe kuchepetsa kasamalidwe ka shuga.
6) Kuzisangalala Ndizo
Lembani kuluma kapena awiri a mchere kuchokera ku mbale ya wokondedwa. Kugawana chithandizo kumapangitsa kukhala wapadera ndikukuthandizani kugawana. Ndipo njira iyi, inu simudzayesa mayesero kuti mudye chinthu chonsecho kapena kutaya zotsalira.
7) Zosamba Zosamba Sitimatanthawuza Mafirimu Osatulutsa
Mutha kuyesa mapewa ndi kusakaniza shuga, koma kumbukirani izi zimabwera ndi zovuta zambiri.
Fufuzani chizindikirocho ndipo onetsetsani kuti mukuwerenga makope. Zakudya zopanda shuga zilibebe chakudya.
8) Sankhani Thanzi Labwino
Yesani pang'ono zokoma ndi zabwino kwa inu. Kutenga kokoma kungaphatikizepo zipatso kapena, ngati mukufuna kuyesa zosangalatsa, mungayesetse kuyesa pa tamarind ndi ma mesquite pods , onse apezeka kuti ndi opindulitsa kwa anthu omwe ali ndi shuga.
9) Samalirani
Tengani kamphindi kuti mukondwere kudya chakudya chomwe mukufuna. Ikani mankhwala anu pa mbale kapena mu mbale ndikukhala pansi kuti mudye. Yesani kupewa kupopera m'thumba poyang'ana TV kapena kuyendetsa intaneti. Zingathandize kuti banja likhale lopweteka kuti mukhale okhutira kwambiri ndikukulepheretsani kudya.