Momwe Mungasamalire Mwamtendere ndikupitirizabe Kudya Zakudya Zanu
Ndondomeko za chakudya cha shuga si "kukula kofanana". Odwala matenda a shuga adzakhala ndi zokometsera zokhazokha m'magulu awo a chakudya pamalangizo a gulu lawo lachipatala kapena malingana ndi zomwe amakonda. Koma ngakhale zakudya zopanda zakudya si gawo la ndondomeko yanu ya chakudya, pali nthawi zina zomwe mungafunikire kupanga zosankha zowonongeka.
Ndigawanitsa maganizo a shuga m'magulu atatu:
- Kusakanikirana pakati pa-chakudya chokwanira (chomwe sichidzawombera dongosolo lanu la chakudya)
- Zakudya zosakaniza zokonzedwa zomwe ziri gawo la dongosolo lanu la chakudya
- chithandizo choyambitsa matenda a hypoglycemia
Zakudya Zosakanizidwa Zosakanizidwa
Mukapeza kuti nthawi zonse mukudya njala, lankhulani ndi dokotala wanu kapena wodyetsa zakudya. Mungafunikire kusintha zomwe munapanga pazakudya zanu. Koma pafupipafupi zowonongeka kwa njala ya chakudya, fikirani zakudya zochepa zowonjezera, zopanda makapu.
Zitsanzo izi zidzakuthandizani kuthetsa njala yanu popanda kupopera ndondomeko yanu ya chakudya kapena kusakaniza shuga lanu:
- Chakudya Chamaulendo: Ngati kuzizira, yesani kapu ya tiyi yotentha kapena msuzi wotsika kwambiri wa sodium. Ngati kutentha, yesani kapu ya jello yopanda shuga kapena muwone ngati kapu yamadzi kapena chakumwa chosasakaniza cha shuga chidzakugwiritsani ntchito mpaka mutadya. (Mudzadabwa ndi momwe madzi amathandizira kuti mumve bwino.)
- Pakati pa makilogalamu 100: 2 timitengo ta tchizi ta mozzarella, mafuta otsekemera a 3 oz otsekemera otchedwa sodium turkey.
- Pansi pa makilogalamu 200: 1/4 chikho chosatulutsidwa mtedza, kapena udzu winawake ndi supuni ziwiri za mafuta otsekemera
Zosakaniza Zomwe Zidzakonzedwa - Gawo Lanu la Zakudya
Ndondomeko yanu ya chakudya idzakuwuzani kuchuluka kwa mavitamini a mavitamini, mapuloteni kapena mafuta omwe muyenera kukhala nawo pa zokometsera zanu. Ndondomeko yabwino yodyera chakudya nthawi zambiri imaphatikizapo mapuloteni oonda kwambiri kapena mafuta okoma ndi mapiritsi 15 mpaka 30 a zakumwa zam'madzi monga zipatso, ndiwo zamasamba, ndi mbewu zonse. Kuphatikiza kwa zakudyazi kumachepetsanso chimbudzi ndipo kumapangitsa kuti pang'onopang'ono kuwonjezeka ndikugwera shuga m'magazi.
Zakudya zosakaniza zomwe zili ndi chokhega chosakanikirana (pafupifupi 15 gm ya carbohydrate):
- 1 apulo wamkati omwe ali ndi supuni imodzi ya mafuta otsekemera
- 18 tinthu tating'onoting'ono tambiri tomwe timatulutsa mafuta
- 3 makapu a mafuta otsika kwambiri a microwave popcorn ndi mtedza wa 6 mpaka 10 wosatulutsidwa
- 1 kapu ya kadoti ya ana, tsabola wofiira, kapena nyemba zobiriwira zakuda ndi 1/4 chikho cha hummus
- 6 ozoni makatoni a yogurt
- 6 mafuta ochepa, osakaniza tirigu omwe ali ndi mafuta okwanira 1
- 1 graham cracker ndi supuni 1 ya mafuta ochepa mafuta a mandimu
Zosakaniza zokhala ndi magawo awiri a kagawodididwe (pafupifupi 30 gm ya carbohydrate):
- 1 chikho cha tirigu wambiri-tirigu wambiri ndi 1/2 chikho mkaka wambiri
- 1/2 Zakudya zachitsamba zamtengo wapatali zamatchi ndi mafuta amodzi
- 1 mafuta ochepa koma granola wamtengo wapatali kapena bar
- 6 ozoni makotoni a yogurt opangidwa ndi 1/2 chikho chonse-mbewu yambewu
- 1/2 chikho cha pudding yopanda shuga ndi 2 zidutswa za vanilla
- 1/4 kapu zouma zouma komanso mtedza wa 6 mpaka 10 wosatulutsidwa
- Mafuta 8 oz ochepa mafuta a chokoleti
Emergency Hypoglycemia "Zosakaniza"
Muyenera kukhala ndi zakumwa zozizwitsa zowonjezereka m'magazi chifukwa mumamva zizindikiro za hypoglycemia. Mosiyana ndi zakudya zokonzera chakudya, zakudya zopanda phokoso zimakhala zopanda mapuloteni ndi mafuta kuti zisawonongeke mwamsanga. Mlingo woyamba wa mlingo wa shuga kuti mupereke mankhwala a hypoglycemia nthawi zambiri ndi 10 mpaka 15 magalamu.
Izi zingapezeke mwa:
- Zamoyo zinayi
- 4 supuni ya tiyi ya shuga
- 1/2 akhoza kumwa soda kapena madzi
Kumbukirani, fungulo apa sikumverera mokwanira koma kupangitsa shuga wanu wa magazi kubwereranso.