Zopatsa Mphatso Zapadera kwa Anthu Odwala Matenda a Shuga
Kodi munayamba mwafuna kutumiza munthu yemwe ali ndi matenda a shuga mphatso basi kuti amveke? Madengu a mphatso zachikhalidwe amatha kukhala odzaza ndi zakudya zowonjezera mavitamini, monga zotsekemera, ma phokoso, ndi cookies-zinthu zomwe si zachilendo nthawi zonse zowakomera. Ndipo madengu ambiri a msika pamsika omwe akuwonekera kwa anthu omwe ali ndi shuga amakhala odzala ndi mankhwala, mabuku okhudzana ndi shuga kapena zakudya zomwe amati "shuga" ndi "opanda shuga." Zakudya zokoma zopangira shuga ndi zisoti zopanda shuga zingapangitse kukoma kwa shuga, koma si anthu onse omwe ali ndi matenda a shuga ngati omwe amawagwiritsa ntchito, zomwe zimapangitsa kuti dengu likhale lovuta kwambiri.
Mwamwayi, ngati tilingalira pang'ono kunja kwa bokosi, tikhoza kukhala ndi chakudya chodabwitsa ndi chakumwa cha mphatso yachabechabe zomwe zili zodabwitsa komanso shuga zoyenera.
8 Zopereka Mphatso Zakudya Zakudya ndi Zakudya Zakudya - Zangwiro kwa Anthu Odwala Matenda a Shuga
Kuchita Chokoleti Chamala. Kafukufuku wasonyeza kuti kudya kakang'ono ka cacoa komwe kumawoneka mu chokoleti chakuda kumakhala ndi phindu la kuthamanga kwa magazi, kuthamanga kwa insulini, ndi kupweteka kwambiri. Sankhani chokoleti chamdima ndi kuchuluka kwa cacoa. Fufuzani chiwerengero chapamwamba (zopitirira 75 peresenti) popanda shuga wosaphatikizapo. Onetsetsani kuti muyang'ane magalamu a madzi m'thupi. Anthu omwe ali ndi matenda a shuga amayesa 15 g wa zimagawidwe pamtundu uliwonse.
Mbuliwuli. Nkhumba ndi mbewu yambiri yomwe imakhala ndi mchere wambiri ndipo imakhala ndi gawo labwino (pafupifupi makapu 3 omwe amapangidwa ali ndi makapu 15). Makampani ambiri lerolino amapanga osakwatira akutumikira ku-baggies kapena kupanga maluso ndikuyika kukalowa mugugu, mbale yachisangalalo, kapena thumba la kukongoletsera.
Cholinga cha kusankha mapulaguchi otuluka m'mlengalenga kapena popcorn omwe amawoneka ndi mafuta kapena zitsamba. Pewani chimanga ndi njira zina zabwino monga izi zili ndi shuga wambiri.
Zipatso. Anthu omwe ali ndi shuga akhoza kudya zipatso. Komabe, pali zipatso zina zomwe mungafune kupewa, monga mphesa ndi zipatso zouma. Phatikizanipo zipatso zatsopano zomwe zimachepetsa chiwerengero cha glycemic index.
Zosankha zabwino zingakhale maapulo, malalanje, mapeyala, mphesa, ndi zipatso.
Khofi. Ngati wolandirayo ndi khofi connoisseur, iwo angayamikire kusakaniza bwino mudengu lawo. Malingana ndi nthawi ya chaka, mungasankhe kusakaniza nyengo kapena kusankha chinthu china chachikhalidwe.
Tiyi. Ma teya amabwera m'njira zosangalatsa zambiri lero. Tiyi yosawotcha kapena tiyi yowonjezera ndiyo njira yabwino kwambiri yopangira zakumwa zotsekemera zomwe zimayambitsa dzuwa . Mukhoza kugula tiyi yobiriwira yomwe imayenera kukhala yodzaza kapena yokhala ndi tiyi ya tiyi.
Mtedza. Mtedza uli ndi mavitamini, minerals, fiber ndi ochepa muzakudya. Kafukufuku wasonyeza kuti kudya kwa mtedza kungachepetse chiopsezo cha matenda a mtima ndipo mwinamwake kuchepetsa cholesterol. Mtedza, monga pistachios , amatenga nthawi yayitali kuti adye kotero iwo amakonda kukhala ngati chotukuka chabwino. Mtedza sayenera kutulutsidwa ndipo gawo likulamulidwa. Ngati n'kotheka, tagawanireni nokha kapena kugula baggies osakwatiwa. Mtedza umodzi umakhala pafupifupi 1/4 ya kapu kapena kamphindi kakang'ono.
Mitedza ya tchizi kapena zakudya zina zabwino kwambiri. Tchizi ndi zakudya zochepa zomwe zimakhala ndi zipatso zabwino. Zomwe zilipo pano ndi zopanda malire ndipo izi zimakhala zovuta kupeza.
Vinyo. Vinyo, makamaka vinyo wofiira, akhoza kukhala ndi zotsatira za mtima wautetezi ngati akudya mopitirira malire. Mukhoza kugula mphatso yapangidwe yapadera kapena kuika limodzi lanu pa intaneti.
> Zotsatira:
> Corti R, Flammer AJ, Hollenberg NK, Norman HK, Thomas LF. Katemera ndi thanzi la mtima. Kudutsa. 2009; 119: 1433-1441. http://circ.ahajournals.org/content/119/10/1433.full