Kodi Ndiyambira Kuti?
Mukapezeka ndi matenda a shuga, zonse zomwe mumadya zimafunika. Ngati muli ndi matenda a shuga a mtundu wa 1, kupeza mphamvu yabwino kumatanthauza kusinthanitsa zomwe mumadya ndi insulini yolondola kuti muthe kugwiritsa ntchito shuga m'magazi anu. Aphunzitsi odziwa za shuga kapena odwala matenda a shuga (CDE) angathe kukuthandizani kudziwa momwe mungathere insulini yambiri.
Ngati muli ndi matenda a shuga a mtundu wa 2, mankhwala am'mamwa amakuthandizani kugwiritsa ntchito insulini yomwe mumakhala nayo kale bwino, kuti musunge ma shuga m'magazi ambiri.
Mitundu yonse ya shuga imafuna dongosolo la chakudya, masewera olimbitsa thupi, kulemera ndi mankhwala.
Nthawi zina zimakhala zovuta kudziwa kumene mungayambe. Nazi zofunikira zina zomwe zingakuthandizeni pa njira yanu.
Kodi Kunenepa Kwambiri N'kutani?
Yesetsani kukhalabe ndi thupi lolemera. Madokotala ambiri amagwiritsa ntchito Thupi la Thupi la Misa (BMI) ngati chitsogozo chokhazikitsa kulemera kwanu. BMI yanu ikuwerengedwa kuchokera kulemera kwanu ndi kutalika kwake ndipo imayika kwambiri ku mafuta a thupi mmalo mwa kulemera kwake. Njirayi, kwa iwo omwe amafanana ndi masamu, ndi "thupi lachiwerengero = masi (mu kilogalamu) logawidwa ndi msinkhu (mu mamita) owerengeka". Kwa ife omwe tifuna kukhala moyo wopanda masamu, ambiri a BMI calculator opandaulere amapezeka pa intaneti. National Heart Lung ndi Blood Institute (NHLBI) ili ndi njira yosavuta kugwiritsa ntchito.
A BMI ya 20-25 amaonedwa kuti ndibwino. 26-29.9 ndi olemera kwambiri, 30-39.9 ndi ochepa komanso 40 kapena kuposa, ochepa kwambiri.
Ndiyenera Kudya Zambiri Zakale?
Bungwe la American Diabetes Association (ADA) limalimbikitsa kusunga carbs anu 55% mpaka 65% ya kudya kwanu tsiku ndi tsiku.
Bungwe la American Association of Clinical Endocrinologists (AACE) limalangiza pakati pa 55% mpaka 60%. Mabungwe awiriwa amanena kuti ngakhale kuti carbs imakhudza mwachindunji shuga la magazi , iwo si adani. Zili ndi zakudya zambiri zomwe thupi lanu limafunikira. Carbs ndi zomwe thupi lanu limagwiritsira ntchito mphamvu pogwiritsa ntchito shuga.
Mu shuga, thupi silingagwiritse ntchito shuga kwa mphamvu chifukwa imadalira insulini kusunthira shuga ku maselo. Mu mtundu wa shuga 1, palibe insulini yopangidwa ndi thupi. Ndi chifukwa chake anthu omwe ali ndi shuga ayenera kutenga insulini. Ngati wina ali ndi mtundu wa 2, akhoza kutulutsa insulini yawo, koma sizothandiza kuti shuga iwononge magazi. Mankhwala am'thupi amathandiza kuti insulini ikhale bwino.
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Malingana ndi ADA, mafuta ayenera kupanga 25% mpaka 30% mwa zakudya zanu ndi zakudya zamapuloteni ziyenera kukhala pafupifupi 11% mpaka 18%. Kugogomezera pang'ono pa mapuloteni a mafuta ndi zowonjezera za mapuloteni monga dzira azungu, nkhuku zoyera ndi tizilombo, ndi mankhwala a soya amathandiza kuti mafuta a kolesteroloni asakhale pansi.
Kodi Kuchita ndi Fiber N'chiyani?
Fiber ndi gawo lofunika kwambiri la kudya matenda a shuga. Ngakhale kuti mapiritsi amawoneka kuti ali ndi mavitamini, samayambitsa ma shuga a magazi, ndipo kuwonjezeka kwa zakudya zamagazi kwawonetseredwa kuti kuchepetsa kuchepa kwa shuga kwa anthu omwe ali ndi shuga.
Mitengo yowonjezera imakhala yosiyana koma zonse zimagwirizana kuti ma gramu 25 ayenera kukhala osachepera magalamu a fiber tsiku. Kufufuza kwakukulu kwa kafukufuku wa zachipatala, kofalitsidwa mu Journal of the American College of Nutrition kumalimbikitsa mitundu ya 25 mpaka 50 magalamu patsiku.
Anthu ambiri samadya fiber. Kuonjezera zakudya zanu zapamwamba monga zakudya za tirigu, tirigu ndi pastas, oats ndi mbewu zina zonse, mpunga wofiira, mphodza ndi nyemba, zipatso, ndiwo zamasamba ndi mtedza zingakuthandizeni kukwaniritsa cholinga chanu. Ngati mukuwonjezera zakudya zamtundu wanu , kumbukirani kumwa zakumwa 8 za madzi tsiku lonse, kuti muzisunga zinthu.
Kodi ndondomeko ya Glycemic ndi yotani?
Mankhwala a glycemic index carbs ndi kuchuluka kwa magazi . Carbs ngati maswiti, shuga, keke ndi makeke ali ndi chiwerengero cha glycemic index, pamene mbewu zonse ziri ndi chiwerengero chochepa cha glycemic index.
Mndandanda wa glycemic ukhoza kuwathandiza pamene mukuyesera kupeza kuti carbs ndi yabwino kwa inu. Popeza zakudya zonse zimakhudza magazi m'magazi mofanana, kudziŵa kuti carbs ali ndi chiwerengero chochepa cha glycemic chingakuthandizeni kukonzekera bwino chakudya chanu.
Mukhoza kupeza zizindikiro za glycemic index kuchokera kwa katswiri wanu wamaphunziro, kuchokera ku mabuku, kapena mfulu kuchokera pa intaneti monga Yunivesite ya Sydney, Australia yomwe inathandizidwa ndi webusaitiyi, "Home of the Glycemic Index". Tsambali ili ndi deta yomwe imasonyeza chiwerengero cha glycemic kwa zakudya zambiri ndipo imapereka chidziwitso chogwiritsa ntchito ndondomeko ya glycemic kuti muyese ma carbs anu.
Zotsatira:
"NEJM Kuphunzira Kumasonyeza Ubwino Waukulu wa Fiber mu Mtundu Wachiwiri wa Shuga." Joslin matenda a shuga. May 2000. Chigawo cha Joslin matenda a shuga. 7 Jan 2007.
"Zakudya za Zakhakwa ndi Zopangira Fiber kwa Anthu Amene Ali ndi Matenda a Shuga." Association of American Diabetes Association (ADA). 7 Jan 2007.