Chakudya cha anthu omwe ali ndi shuga si "kukula kwake kamodzi kokha." Zosowa za munthu aliyense zimasiyana. Zidzasiyana malinga ndi kugonana, msinkhu, msinkhu wa ntchito, kutalika, kulemera, ndi mankhwala. Ngati simunakumanepo ndi zakudya zowonjezera, funani imodzi. Zikhoza kukuthandizani kukhazikitsa ndondomeko yodyera yokwanira kuti mukwaniritse zosowa zanu zonse.
Izi zikunenedwa, ndondomeko za chakudya zomwe zikutsatira ndondomeko zotsatirazi zidzagwira ntchito kwa anthu ambiri okhala ndi mtundu wa shuga 2. Choncho, yambani kugwiritsa ntchito malangizo awa:
- Nthaŵi zonse yesetsani kukweza mapulani a zakudya zanu mwa kusankha zosakanizidwa ndi zakudya zamasamba komanso kuphatikiza zipatso ndi ndiwo zamasamba.
- Sankhani mkaka wamakono wotsika kwambiri monga mkaka kapena 1% mkaka, yogurt ya mafuta ochepa, ndi mafuta otsika kwambiri.
- Muziletsa mafuta ambiri. Sankhani chakudya chomwe chaphika, chokopa, kapena kupumizidwa pogwiritsa ntchito mafuta opanda kuphika, osaphika. Ngati mafuta amafunika, kugwiritsa ntchito kanola kapena mafuta a maolivi pang'ono ndi njira yabwino kwambiri chifukwa mafutawa alibe mafuta odzaza.
- Gawani chakudya chanu moyenera. Kugwiritsira ntchito mbale yofiira ya chakudya chamadzulo:
Chakudya cham'mawa : Pangani theka la chomera chanu chotulutsa mbale, chipatso chimodzi cha kotala, ndi puloteni imodzi yokha yoonda.
Chakudya Chakudya ndi Chakudya Chamadzulo : Pangani theka la chakudya chamasana ndi mbale ya chakudya chamadzulo osati masamba osakanizika, chakudya chimodzi chokwanira chokwanira ndi puloteni imodzi yokha. Onjezerani mkaka umodzi wotsika kwambiri womwe umatumizira kapena wowonjezera wowonjezera, kuphatikizapo kamodzi kokhala ndi zipatso kuti mudye chakudya ichi.
Kuti mukhale ndi chakudya chamadzulo , mugwiritsire ntchito mbale ya saladi yofiira ndi kupanga theka lonse-tirigu wambiri, zipatso kapena mkaka wa mafuta, ndi mapuloteni ena ochepa.
Tsatirani malangizo awa ayenera kupereka ndondomeko ya chakudya yomwe ili yoyenera kwa anthu ambiri okhala ndi matenda a shuga a mtundu wa 2 ndipo ali pafupifupi:
- 45 mpaka 60 gm ya carbohydrate pa chakudya
- Magalamu 15 mpaka 30 a Zakudya Zakudya Zam'madzi Pakati pa madzulo
- 50 peresenti ya makilogalamu a tsiku ndi tsiku kuchokera ku mavitamini, 20% ma calories kuchokera ku mapuloteni, ndi 30% ma calories kuchokera mafuta (7% kuchokera mafuta odzaza).