Pucker mmwamba ndi kukolola ubwino
Ma mandimu akhala ndi mbiri yakale ngati mankhwala ochiza matenda a shuga a mtundu wa 2 . Koma kodi pali zowona kuti malingaliro akuti mandimu ali ndi mankhwala ochizira?
Ma mandimu ali ndi phindu kwa anthu omwe ali ndi shuga koma si mankhwala-onse.
Chakudya cha mandimu
Ma mandimu ali ndi vitamini C wochuluka ngati lalanje. Pa chifukwachi, iwo ndi zipatso zina za citrus ankatengedwa paulendo wamtunda wautali kuti ateteze matendawa, omwe ndi matenda omwe amapezeka chifukwa cha kusowa kwa vitamini C.
Lemoni imakhalanso ndi magawo atatu a shuga monga malalanje, ngakhale kuti zipatso zonse za citrus zili ndi chakudya chofanana.
Lemoni ndi shuga
Bungwe la American Diabetes Association limaphatikizapo mandimu pa mndandanda wa supfoods chifukwa cha zitsulo zosungunuka komanso vitamini C. Zonsezi zimapangidwira anthu omwe ali ndi shuga. Mankhwalawa amakhalanso ndi chiwerengero chochepa cha glycemic index , ndipo kafukufuku wina amasonyeza kuti mandimu ikhoza kuchepetsa chiwerengero cha zakudya zina.
Pankhani ya kufufuza kuti phindu la mandimu la shuga likhale lopindulitsa, pali zochepa kwambiri kuti zitheke. Kufufuza mchaka cha 2015 ku Primary Care Diabetes kunapeza kuti kudya zipatso za citrus sikuwoneke kuchepetsa chiwopsezo cha mtundu wa shuga.
Zipatso za cititrus zili ndi flavonoids, naringin, ndi naringenin, zomwe zimatsutsana ndi zotupa, antioxidant zotsatira, malinga ndi phunziro la 2014 la Advances in Nutrition . Komabe, pakadalibe kafukufuku wambiri mu mankhwalawa ndi ntchito yawo pochiza matenda a shuga.
Fiber ndi Vitamini C
Pali zigawo ziwiri mu mandimu zomwe ziri zowonjezereka phindu ngati muli ndi shuga: kutsekemera ndi vitamini C.
Zakudya zapamwamba zamagetsi zasonyezedwa kuti zichepetse shuga la magazi . Mafinyumu amatha kutithandiza kuchepetsa matenda a mtima mwa kuthandiza kuchepetsa kuthamanga kwa magazi ndi cholesterol komanso kuthandizira kulemera.
Vitamini C ndi antioxidant wamphamvu yomwe imachepetsa kuwonongeka kwakukulu kwa thupi. Zosokoneza ubongo zimawononga maselo ndi nembanemba m'thupi. Anthu ambiri omwe ali ndi shuga amakhala ndi vitamini C. Chifukwa chakuti vitamini C imathandizira kupanga collagen, imathandiza kukhalabe okhulupirika kwa makoma a mitsempha ndipo zingathandize anthu omwe ali ndi vuto la kusakaza komanso kuwonongeka kwabwino.
Kafukufuku wina wasonyeza kuti vitamini C ingathandize kuchepetsa miyeso ya kusala shuga, triglyceride, cholesterol, ndi kutupa. Zingathenso kusintha kupuma kwa insulini . Kumbukirani kwambiri vitamini C, makamaka kuchokera ku zowonjezereka, zingakhale zovulaza.
Chakudya Chakuganiza
Ngati muli ndi matenda a shuga, ndipo mukuganiza kuti mungayambe kudya chakudya cha mandimu, funsani dokotala poyamba. Pali zifukwa zingapo komanso mfundo zomwe muyenera kuziganizira.
| Malingaliro ndi Zoganizira |
| Funsani malangizo othandizira momwe mungagwiritsire ntchito mandimu mu zakudya zanu ndi kuchuluka kwake. Simusowa kumwa madzi ambiri a mandimu kuti mupindule. |
| Lemu ingayambitse kupweteka. Ngati izi zikuchitika kwa inu, ndiye kuti mungafunike kudula. |
| Madzi a mandimu amatha kupukuta dzino lachitsulo komanso kuwonjezera dzino. Ngati mukumwa mandimu madzi kapena madzi, imwani ndi udzu ndikutsuka pakamwa panu. |
| Lemon peel ili ndi kuchuluka kwa oxalates. Kutenga kuchuluka kwa oxalates kungayambitse mavuto monga impso miyala ndi kupweteka kwa kutupa. |
| Lemu ikhoza kukhala ngati diuretic. Imwani madzi ambiri kuti muzisungunuka. |
| Finyani mandimu pamasamba ndikugwiritsanso ntchito mafuta a maolivi osakaniza ngati chovala chosavuta kapena yesetsani chovala chotsatira: Lemoni ya shuga yophika chophimba. |
Zotsatira
- > Chigwirizano cha ku America cha shuga. Diabetes Superfoods. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html?loc=ff-slabnav.
- > Jia X, Zhong L, Nyimbo Y, Hu Y, Wang G, Sun S. Kugwiritsa ntchito masamba a Citrus ndi Cruciferous omwe ali ndi vuto lachiwiri la matenda a shuga chifukwa cha Meta-Analysis of Prospective Study. Msamaliro wa shuga wa Prim. 2016 Aug; 10 (4): 272-80.
- > Wopseza Alam M, Subham N, Mahbubur Rahman M, Uddin S, Reza H, Sarkar S. Mmene Flavonoids ya Citrus, Naringin ndi Naringenin, akugwiritsira ntchito matenda a Metabolic Syndrome ndi Njira Zake Zochita. Kupititsa patsogolo pa Nutrition. 2014.
- > Fukuchi, Yoshiko; > Hiramitsu >, Masanori; Okada, Miki; Sayashi, Sanae; Nabeno, Yuka; Osawa, Toshihiko; Naito, Michitaka. "Mafuta Polyphenols Amathandiza Kudyetsa Zakudya Zambiri Chifukwa cha Kuperewera kwa MRNA Miyeso ya Tizilombo Tomwe Timapanga B-Oxidation Mouse White Adipose Tissue." J Clinic Biochem Nutr November November 43 (3): 201-209
- > Kulimbikira PhD, Anne-Helen; Wareham FRCP PhD, > Nicholas > J; Phwando la Bingham, Sheila A: Khaw FRCP, > KayTee >; Luben BSC, Robert; Welch PhD, Ailsa; Gorouhi FFPH PhD, Nita G. "Plasma Vitamini C Level, Zipatso ndi Zipatso Zogwiritsa Ntchito Zipatso, ndi Mavuto > a > Mtundu Watsopano wa Chiwindi 2 wa shuga." Archives of Internal Medicine 2008; 168 (15): 1493-1499.