Pali zifukwa zambiri zochepetsera thupi-kuchepetsa kupsinjika maganizo pamagulu, kuwonjezera mphamvu zamagetsi, kuchepetsa kuthamanga kwa magazi ndi lipids, kumabweretsa kugona ndi kudzidalira. Kutaya thupi kumathandizanso kwambiri kukulitsa magazi m'magazi.
Bungwe la American Diabetes Association limalimbikitsa kuti anthu omwe ali ndi matenda a shuga a mtundu wa 2 omwe ali olemera kwambiri amayesetsa kuti asachepera 7 peresenti ya thupi lawo.
Kuchepetsa kutaya thupi kumapangitsa kuti insulini imve mphamvu . Ganizirani za insulini monga "mlonda wam'zipata" -ntchito ndikutenga shuga m'magazi kupita ku maselo kuti agwiritse ntchito mphamvu. Insulini imatsegula selo kuti imitse shuga mkati. Munthu akakhala wolemera kwambiri, mafuta amachititsa kuti asapitirize kugwira ntchito yake. Mmalo mwa shuga amapita ku maselo, amakhalabe mwazi. Ndicho chifukwa chake nthawi zambiri timanena kuti anthu olemera kwambiri ndi insulini. Maselo awo sangathe kuvomereza shuga bwinobwino. Mwa kuchepetsa kulemera kwathu, timatha kuchepetsa kutsekemera kwa insulini ndipo motero kuchepa kwa shuga.
Pang'ono ndi Pang'ono
Kulemera kofulumira kungawoneke ngati njira yopitira, koma zovuta kuti kutaya thupi paulendo wofulumira sikudzakhala kwamuyaya. The American Academy of Nutrition ndi Dietetics amalimbikitsa kutaya makilogalamu 1 mpaka 2 pa sabata. Kuti muchite izi muyenera kupereka chilolezo cha calories 500 mpaka 1000 patsiku. Mungathe kuchita izi mwa kuphatikiza zakudya ndi masewera olimbitsa thupi.
Momwe Mungayambire
A dietitian olembetsa kapena ovomerezeka aphunzitsi a shuga angapange dongosolo wapadera chakudya kwa inu. Zakudya zotsatila ziyenera kukhazikitsidwa payekha malinga ndi mbiri yakale ya zamankhwala, moyo, zokonda ndi zosakondeka, komanso momwe zimakhudzidwira ndi zakudya zina. Ndibwino kuti, anthu omwe ali ndi shuga ayenera kutsatira zakudya zochepa kwambiri zamagulubadidwe, zowonjezera , zowonjezera mapuloteni, ndi mafuta a moyo wathanzi.
Kafukufuku watsopano umatipangitsa kukhulupirira kuti khalidwe la mafuta ndilofunika kwambiri kusiyana ndi kudya mafuta. Ndibwino kusinthanitsa mafuta odzaza ndi mafuta abwino. Nazi mfundo zowonjezera.
Pewani mafuta odzaza mafuta: Pewani kapena kuchepetsa nyama yankhumba, soseji, tchizi, mafuta, ndi zokongoletsa. Bwezerani zakudya izi ndi mafuta osatchulidwa monga avocado, kuvala mafuta, mtedza, mbewu, nsomba zonenepa monga saumoni ndi tuna, ndi tchizi chochepa. Mukhoza kusintha zina za mafuta ndi olemba zakudya kapena odwala matenda a shuga.
Kuthetsa Zakudya Zakudya Zam'madzi ndi Sug Sug Added: Anthu omwe ali ndi mtundu wa shuga 2 kapena pangozi ayenera kupewa zakumwa zonse zotsekemera ndi kuchepetsa kudya kwa shuga (ngakhale zachilengedwe) monga shuga, fructose, uchi, mapulo, ndi agave. Pochepetsa kuchepetsa zakumwa za shuga ndi zakudya zopsereza zokha, simungangomasula mchere wanu wa magazi, koma mumataya thupi.
Gawo Lidzisamalire Zakudya Zanu Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Mmalo mwake, chakudya chochuluka chomwecho chimasungidwa monga mafuta. Posankha zakudya zimakhala bwino kusankha osakwanira shuga ndi mafuta owonjezera, omwe amapezeka mu fiber, komanso osakaniza.
Mavitamini abwino amaphatikizapo zakudya monga:
- Zipatso: zipatso zonse - mwatsopano, mazira kapena zamzitini (popanda shuga wowonjezera)
- Mkaka wa mafuta ochepa - 1% mafuta kapena mkaka wamchere, ndi yogat yogwa (mafuta otsika otsika a Greek yogurt ali ndi zakudya zochepa komanso mapuloteni ambiri kuposa yogiti wamba)
- Mavitamini: mitundu yonse ya nyemba (makamaka zouma, koma ngati zamzitini, onetsetsani kuti muzisambitsa kuti zichotse sodium zambiri)
- Zomera zamasamba: mbatata, sikwashi, nandolo
- Zipatso zonse: oatmeal, mkate wonse wa tirigu, quinoa, balere, bulgar, mpunga wofiira
Ndikofunika kugawa magawo anu kuti muchepetse kulemera kwanu ndi shuga. Anthu ambiri omwe ali ndi matenda a shuga amapindula ndi kudya zakudya zosakanikirana .
Zakudya zogawanika m'thupi zimaphatikizapo kudyetsa chakudya chofanana ndi chakudya tsiku ndi tsiku. Kuwerenga Zakudya Zakudya Zing'onozing'ono Zimakhala zovuta, koma wolemba zakudya kapena wovomerezeka wokhudzana ndi shuga akhoza kukuthandizani kupeza dongosolo la chakudya lomwe limakupindulitsani.
Ngati simukudziwa komwe mungapeze munthu wodziteteza kapena wovomerezeka wa a shuga, funsani dokotala wanu wamkulu. Ngati sakudziwa chilichonse mungathe kufufuza imodzi pa eatright.org. Anthu onse omwe ali ndi matenda a shuga ndi matenda a shuga ali ndi ufulu wokomana ndi Mphunzitsi wa Diabetes wovomerezeka kapena wovomerezeka.
Sungani Chakudya Chakudya: Zolemba za chakudya zimakuthandizani kuti mukhale ndi mlandu pa zomwe mumayankhula mkamwa mwako. Mukhoza kugwiritsa ntchito pulogalamu yamakono kuti mulembe chakudya chanu kapena mulembe pamanja. Kuika chakudya chanu kungakuthandizeni kupeza zakudya zomwe zimapangitsa shuga wanu kuti azidya kwambiri komanso kuti ndi zakudya ziti zomwe zimagwiritsidwa ntchito bwino pa thupi lanu. Ikhoza kugwiritsidwa ntchito poyang'anira calories, mafuta, chakudya ndi masewera olimbitsa thupi. Kuwonjezera pamenepo, lolemba chakudya chingakuthandizeninso kupeza ndi kusintha kusintha kwa zakudya. Ngati muli munthu amene amadya mtima, ichi ndi chida chabwino chothandizira kutsogolera khalidwe lanu ndi kusintha kusintha. Kulemera kwa msinkhu kumapitirira kwambiri kuposa manambala pa kukula-ndiko kupanga kusintha kwa moyo komwe kumakhala kosatha.
Pezani Kusuntha: Kuchita masewera olimbitsa thupi kumathandiza kusintha shuga, kugona, kulemera, maganizo, ndi mafuta a kolesterolini. Afunseni kutenga nawo mbali pazochita zolimbitsa thupi zomwe mumapeza zosangalatsa komanso zenizeni. Yambani ndi cholinga cha maminiti 10 patsiku ndikugwira ntchito yanu mpaka mphindi 30 tsiku lililonse (Phunziro la American College of Sports Medicine 150 minutes pa sabata). Onetsetsani kukhala ndi chilolezo chachipatala ndi dokotala wanu musanayambe gulu lililonse la masewera olimbitsa thupi.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Malamulo a Zamankhwala pa Matenda a Shuga - 2014. Chisamaliro cha Shuga. 2014 Jan; 37 Phunziro 1: S14-80.
> American Dietetic Association Phukusi Loyamba: Kulemera Kwambiri. J Amadyetsa Assoc. 2009; 109: 330-346.
> American College of Sports Medicine. ACSM imapereka malingaliro atsopano pa khalidwe ndi kuchuluka kwa masewera olimbitsa thupi.