Phunzirani Mfundo Zowunika pa Mapulani Othandiza
Mawu akuti " chakudya cha shuga" ndi chinthu chakale. Masiku ano, anthu omwe ali ndi shuga alibe zakudya zachilendo monga momwe tinaganizira kale. Sikoyenera kupewa zipatso , kudya zero zamagulu kapena kugula chakudya. Koma, zomwe tikudziwa ndizokuti mapulani a zakudya omwe ali ndipadera omwe amawoneka bwino komanso omwe amasinthidwa m'zakudya amathandiza kwambiri anthu omwe ali ndi shuga.
Timadziwanso kuti mapulani a zakudya sayenera kukhala osangalatsa kapena osasangalatsa. Mungathe kunena kuti nkhuku yophika ndi broccoli ndi yowonjezera ndipo mumalandira zakudya zosiyanasiyana, zakudya ndi zakudya zosiyanasiyana. Kaya muli ndi zamasamba , vegan, kapena mukuyesa kudya chakudya chamadzimadzi, lero, mukhoza kupanga ndondomeko yomwe imakugwiritsani ntchito ngati muli ndi zipangizo zoyenera.
Onetsetsani Anu Zakudya Zam'madzi
Zakudya ndi zakudya zomwe zimakhudza kwambiri shuga. Ngati muli ndi matenda a shuga, nkofunika kuti muyang'ane chakudya chanu cha m'magazi kuti mupeze zakudya zomwe zimapindulitsa kwambiri pa shuga lanu la magazi. Anthu ena omwe ali ndi matenda a shuga amapindula mwa kudya zakudya zamagulufidi zomwe zimadya chakudya chofanana nthawi imodzi. Funsani a dietitian olemba kapena wovomerezeka aphunzitsi a shuga ngati mungapindule ndi kudya chakudya chokhazikika pa chakudya chanu.
Gwiritsani Ntchito Masamba Osalimba
Mwa kusungira masamba osakhala otsika, mudzawonjezera kuchuluka kwa chakudya pa zakudya zanu zomwe zingathandize kuchepetsa kuchuluka kwa kalori.
Mudzaonjezeranso zakudya zowonjezera , zomwe zingathandize kuchepetsa cholesterol ndi kuchepa thupi.
Kuchepetsa Kuchita Kwake kwa Sodium
Chakudya chokhala ndi sodium chingapangitse chiopsezo chanu chokhala ndi vuto la kuthamanga kwa magazi (kuthamanga kwa magazi), chomwe chimayambitsa matenda a mtima. Chifukwa anthu omwe ali ndi matenda a shuga amakhala pachiopsezo chachikulu chotenga matenda a mtima, kusunga magazi anu pa cholinga n'kofunika.
Muyenera kupewa kupeza mchere pa chakudya chanu komanso kuonjezera kudya zipatso ndi ndiwo zamasamba, mitundu iwiri ya zakudya yomwe imakhala yochepa kwambiri mu sodium komanso potassium yomwe ingakhale ndi zotsatira zabwino zokhuza magazi. Mtundu wa zakudya umene wagwira ntchito kwa anthu ambiri omwe ali ndi shuga umatchedwa DASH chakudya.
Pangani Moyo Wanu
Mapulani olemera omwe ali abwino, okoma, ndi oyenera mwachikhalidwe adzakuthandizani kusintha kosatha kuti mukwaniritse ndi kulemera thupi lanu komanso kupewa kapena kuchepetsa mavuto a shuga. Yambani kupanga kusintha mwa kukhazikitsa zolinga zosavuta, zooneka ndi zenizeni. Mwachitsanzo, ngati simudya chakudya cham'mawa chifukwa chakuti mukufulumira m'mawa, yambani kudya chakudya cham'mawa masiku atatu pa sabata. Kapena ngati mukuyenera kuyamba ntchito molawirira, konzekerani chakudya cham'maŵa m'mawa ndikudya kuntchito.
Phunzirani momwe mungasankhire zosankha zabwino mukamadya kapena kudya. Ndipo ngati simukuwotcha, koma mukufuna kuyamba kuphika, phunzirani za luso labwino komanso maphikidwe osavuta. Zimatengera nthawi kupanga makhalidwe atsopano.
Khalani ndi Chisangalalo Chodya
Kudya kuyenera kukhala chinthu chosangalatsa , chosangalatsa. Chakudya sichikukhudza kukoma, kumagwirizana ndi banja komanso kugawana. Choncho, kukhala ndi chisangalalo cha kudya ndizofunikira kwambiri kudya zakudya zabwino.
Zowona, zimveka zosavuta pa pepala, koma ngati zinali zophweka palibe amene akanatha kuzimvetsa zonsezi. Onetsetsani kuti mupeze kusala kudya posankha zakudya zabwino nthawi zambiri, kumvetsera thupi lanu, ndikudya mwalingaliro.
Pezani Maphikidwe Osavuta, Oyenera Kuchokera kwa Zopindulitsa
Nthawi zambiri timadziwa zomwe tingadye, koma sitidziwa momwe tingazigwiritsire ntchito pamodzi. Kukhala ndi maphikidwe okuthandizani kutsogoleredwa ndi kofunikira kuphunzira za kugawa gawo. Maphikidwe angakuthandizeninso kupeza zakudya zatsopano komanso zokoma komanso zokondweretsa komanso nthawi yosungira chakudya ndi kukonza chakudya. Chitsimikizo chachikulu chinapangidwa ndi olemba mabuku odwala matenda a shuga ndi maphunziro a American Academy of Nutrition and Dietetics.
Maphunziro alionse amapangidwa ndi akatswiri ndipo amalemba mndandanda wa zakudya zomwe zimakhudza. Amaperekanso malangizo omwe angatumikire chakudya ndi momwe angapangire m'malo mmalo.
Pezani Thandizo
Ngati muli ndi vuto lokonzekera malingaliro anu nokha kapena kupanga mapulani anu, funsani chithandizo. Ngati muli ndi matenda a shuga, inshuwalansi yanu iyenera kugwiritsira ntchito chithandizo cha matenda a shuga, kuti mukhale oyenerera kukumana ndi Odziwika ndi Diabetes Educator (CDE). Imodzi mwazipadera za CDE ndikulinganiza ndondomeko yodyera kuti musagwirizane ndi zosowa zanu zokha koma moyo wanu, zolinga zanu, ndi chikhalidwe chanu.
Zotsatira:
Association of American Diabetes Association. Malamulo a Zamankhwala pa Matenda a Shuga - 2015. Chisamaliro cha shuga . 2015 Jan; 38 (Suppl 1): S1-90.