Zakudya zodyera ndi zakudya zomwe siziphatikizapo nyama, mbalame, nsomba kapena zinthu zilizonse zomwe zili ndi zakudya izi. Pali mitundu yochepa ya zakudya zamasamba. Mwachitsanzo, chakudya chamagulu-ovo-zamasamba chimachokera ku mbewu, masamba, zipatso, nyemba (nyemba), mbewu, mtedza, mkaka, ndi mazira. Zakudya zamasamba, mtundu wina wa zakudya zamasamba, osaphatikizapo zinyama zonse monga mazira, mkaka, ndi china chirichonse cha nyama monga uchi.
Kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2 , kutsatira zakudya zamasamba kungawoneke ngati kovuta chifukwa kusagwiritsa ntchito nyama monga nsomba, ndi mbalame kungachepetse mapuloteni. Ngakhale zingawoneke zoyenera kudya zakudya zamapuloteni apamwamba chifukwa zimakhala zochepa m'thupi, zimatha kudya zakudya zamasamba ndikukhala ndi thanzi labwino komanso kuteteza shuga. Ndipotu ena anganene kuti zakudya zamasamba ndi zabwino chifukwa ofufuza apeza kugwirizana pakati pa mtundu wa shuga ndi mtundu wa nyama yofiira, makamaka nyama yochuluka monga bacon ndi agalu otentha. Kafukufuku wina amasonyeza kuti zakudya zamasamba ndi zamasamba zimatha kusintha mazira a m'magazi ndipo zakhala zikuwonetsedwanso kuti zitsitsimutse kusintha kwa matenda a atherosclerosis.
Zakudya zamasamba zimakhala ndi masamba, masamba, mbewu zonse, mtedza, ndi mbewu. Nyuzipepala ya American Academy of Nutrition and Dietetics inanena kuti kudya kwapamwamba kwa masamba, zakudya za tirigu, nyemba, ndi mtedza zakhala zikugwiritsidwa ntchito ndi chiopsezo chochepa cha insulini kukana ndi mtundu wa shuga wa 2, komanso kusintha kwa mphamvu ya glycemic mwachibadwa kapena insulini -munthu aliyense.
Chinsinsi chodyera zakudya zamasamba pamene mukudwala matenda a shuga ndikoonetsetsa kuti mumadya mapuloteni okwanira ndi mafuta abwino ndikusankha zakudya zamtundu wapamwamba zomwe zimagawidwa.
Pezani mapuloteni okwanira
Pankhani ya shuga, mapuloteni ndi zakudya zofunikira; imathandizira kuteteza chitetezo cha mthupi, zothandizira kuti zisawonongeke komanso zimachepetsa kuchepetsa chimbudzi chomwe chingathandize kuchepetsa shuga.
Kawirikawiri pamene tiganizira za mapuloteni, timaganizira za nkhuku, nkhuku, nsomba, ndi nyama, koma zakudya zamasamba zimakhala ndi mapuloteni. The American Academy of Nutrition and Dietetics imanena kuti mapuloteni a zomera akhoza kukwaniritsa mapuloteni pamene zakudya zosiyanasiyana zimadyedwa ndi zosowa zazitsulo zimakwaniritsidwa. Mapuloteni opangidwa ndi zomera amaphatikizapo nyemba, mtedza, mbewu, mbewu zonse monga quinoa, balere, ndi bulgur. Lacto-ovo-ndiwo zamasamba akhoza kutenga mapuloteni kuchokera mazira ndi yogurt. Chinsinsi ndichoonetsetsa kuti mumadya zosiyanasiyana tsiku ndi tsiku komanso kuti muli ndi mapuloteni pa chakudya chilichonse.
Pezani Mafuta Okwanira
Kafukufuku wina wasonyeza kuti anthu omwe amatsatira zakudya zamasamba akuwona kuchepa kwa cholesterol chawo choipa. Mwinanso izi ndi chifukwa chakuti zakudya zamasamba zimakhala ndi mafuta obiriwira, nthanga, ndi sterol ndi zomera zochepa zomwe zimapezeka muzilombo monga nyama ndi nyama. Komabe, zakudya zamasamba zimasowa omega-3 fatty acids-makamaka omwe amaletsa mazira ndi nsomba. Kafukufuku wasonyeza kuti omega-3 fatty acids ndi ofunika kwa mtima ndi ubongo wa ubongo. Mtundu wa shuga wa 2 ukhoza kuwonjezera chiopsezo cha matenda a mtima, choncho kukhala ndi mtima wathanzi n'kofunika.
Ngati simudya mazira kapena nsomba mungafunike omega-3 supplement (DHA / EPA), koma mutenganso mafuta ena abwino kuchokera mkaka wa soy ndi zakudya zopangidwa ndi alpha linolenic acid, Mafuta a mafuta 3 monga mafuta, walnuts, mafuta a canola, ndi soya.
Zakudya Zam'mwamba Zambiri
Kafukufuku akuwonetsa kuti zamasamba zimadya pakati pa 50 ndi 100% kuposa zowonjezera. Zakudya zapamwamba zamtundu zimathandiza kuika shuga la magazi, cholesterol chochepa ndi kukwaniritsa. Mitengo ndi mbewu zonse zimakhala ndi pang'onopang'ono zomwe zimadya makapu ndipo zimakhala ndi mchere wambiri womwe ungathandize kusintha kayendedwe ka glycemic. Ndikofunika kufufuza kudya kwanu chifukwa chakudya ndi mavitamini omwe amakhudza kwambiri shuga.
Kawirikawiri, 1/2 chikho cha nyemba, mbatata tating'ono tating'ono (makina a makompyuta), 1/3 chikho cha tirigu wophika (zosiyana zingagwire ntchito malinga ndi tirigu) zili ndi pafupifupi 15 mpaka 20 magalamu a carbohydrate, choncho simungadye ndalama zopanda malire. Kuphunzira momwe mungapezere mavitamini kukuthandizani kukwaniritsa shuga wabwino wa shuga. Malingana ndi zomwe gawo lanu limagawidwa ndi chakudya, mukhoza kusintha momwe mukudyera. Mukhozanso kugwiritsa ntchito mita yanu yamagulu ngati chithandizo choyesera momwe thupi lanu limayankhira ndi zakudya zina. Pofuna kupeza hemoglobini A1c ya 7% kapena kuposerapo, American Diabetes Association inanena kuti shuga lanu la magazi liri 180mg / dL kapena osachepera maola awiri mutatha kudya. Ngati mutayesa shuga lanu la magazi maola awiri mutatha kudya, nambala yanu imakhala yosalekeza pamwamba pa cholinga ichi, mwina mukudya zakudya zambiri m'zakudya zanu. Kambiranani izi ndi aphunzitsi anu a shuga kapena a dietitian olembedwa kuti muthe kusintha zakudya kapena mankhwala anu.
Kambiranani ndi Gulu Lanu la Zamankhwala
Musanayambe kusintha zakudya zanu, nthawi zonse ndi zofunika kulankhula ndi wothandizira zaumoyo wanu. Ngati mukuganiza kuti mutha kudya zakudya zamasamba, muyenera kumakomana ndi munthu wolemba zakudya. Angathandizire kupanga payekha mapulani a chakudya kuti agwirizane ndi zakumwa zanu, mapuloteni, vitamini, ndi zamchere. Malingana ndi zakudya zamtundu umene mukusankha, muyenera kuwonjezera zakudya zowonjezera zakudya, kuphatikizapo zitsulo, ayodini, calcium, vitamini D ndi B12. Wopatsa thanzi lanu angaphunzitsenso momwe mungapitirire kuyamwa zakudya zina ndi zakudya zokhala pamodzi ndi njira zophika.
Mawebusaiti a Zakudya Zamasamba / Zamasamba
Pali zinthu zambiri zomwe zimadya zakudya zamasamba ndi zamasamba. Zotsatirazi ndizopindulitsa ndi zodalirika:
- Gulu la Kugwiritsa Ntchito Diettic: Zakudya Zamasamba
- Monday Movement Global Movement
- Njira Yowonjezera Chakudya
> Zotsatira:
Craig WJ, Mangels AR: Udindo wa American American Diabetes Association: zakudya zamasamba. JA Diet Assoc 2009: 1266-1282
Barnard ND, Katcher HI, DJ Jenkins, Cohen J, Turner-McGrievy G. Zamasamba ndi zakudya zamtundu wa mtundu wachiwiri wa shuga. Nthenda Rev 2009; 67: 255-263.
Willett WC. Udindo wa zakudya n-6 mafuta acids pofuna kupewa matenda a mtima. J Cardiovasc Med (Hagerstown). 2007 Sept; 8 Suppl 1: S42-5.