Chifukwa china Chodyera Chakudya Chodyera
Mwinamwake mwamvapo kuti kadzutsa ndi chakudya chofunikira kwambiri patsiku: chimayambitsa thupi lanu ndipo nthawi zambiri mukhoza kuyambitsa momwe zakudya zanu zidzakhalira zabwino tsiku lotsatira. Koma funso lidalipo: kodi muyenera kudya chiyani cham'mawa? Kafukufuku wam'mbuyo akuwonetsa kuti kuyambira tsiku lanu ndi mafuta akuluakulu, apamwamba, ndi apamwamba mapuloteni ang'onoang'ono angathandize kusintha shuga ya magazi ndi kuthandiza kuchepa kwa anthu omwe ali ndi matenda a shuga.
Phunziro limodzi, ophunzira adasankhidwa kuti azidya chakudya cham'mawonekedwe aang'ono kapena apamwamba kwambiri, kapenanso chakudya chokwanira chapuloteni kapena chapamwamba (mafuta otsika m'magazi) kwa miyezi itatu. Chakudya chamadzulo chachikulu chinaperekedwa pafupi ndi 33% ya makilogalamu a tsiku ndi tsiku. Ochita kafukufuku anapeza kuti anthu omwe anapatsidwa chakudya cham'mawa chotsika kwambiri cha mapuloteni / mafuta ambiri, amakhala ndi kuchepa kwakukulu mu hemoglobin A1c (-4.62% poyerekeza ndi -1.46%; P = 0.047) ndi kuchepetsa kupatsirana kwa magazi (-9.58 poyerekeza ndi -2.48 mmHg; P = 0.04). Pafupifupi onse olemera kwambiri omwe ali ndi matenda a shuga a mtundu wa 2 mu gulu lalikulu la chakudya cham'mawa adatha kuchepetsa kumwa mankhwala awo, ndipo palibe odwala omwe ali mu kadzutsa kakang'ono omwe amatha kukwaniritsa cholinga ichi. Magulu awiriwa anasowa kuchuluka kwakeko (<1kg).
Kodi Tingapange Chiyani pa Izi?
Pamene gulu lomwe adadya zazikulu, zotsika m'magawuni, apuloteni apamwamba / mafuta apamwamba a kadzutsa adatha kuchepetsa mankhwala ndi kuthamanga kwa magazi, sikuti adataya kulemera kwake.
Chifukwa chimodzi chimene chimachititsa kuti magazi awo aziwoneka bwino kwambiri ndikuti dzuwa limatulutsa mchere komanso ngati mutadya chakudya chamagazi kwambiri pamene shuga lanu la magazi lakhala likukwera kale, shuga ya magazi ikhoza kukhalabe yambiri tsiku lonse. Chiwindi chimapanga shuga madzulo mukakhala mukusala kudya.
Anthu ena amadzuka ndi shuga lakumwamba kwa mmawa - izi zimatchedwa mdima . Komanso, anthu amakonda kukhala ndi insulini kwambiri m'mawa; insulini imakhala yosapindulitsa pakubweretsa shuga ku maselo kuti agwiritse ntchito mphamvu. Kudya chakudya chochepa cha m'magazi kumatanthauza shuga pang'ono kulowa m'magazi ndi kuchepa kwa insulini yochepa. Zotsatira zomaliza ndi bwino kutulutsa magazi. Pomalizira, kudya chakudya cham'mawa chamagulu monga bagel, kapena mbale yaikulu ya tirigu, imatha kuyambitsa zokhumba zakuthambo tsiku lonse, zomwe zimapangitsa kuti dzuwa lizizira kwambiri. Mitundu ya zakudya izi zimayambitsa shuga wa magazi mofulumira. Zotsatirazo ndikutaya mu shuga zamagazi zomwe zingachititse kukhumba.
Kodi Tingagwiritse Ntchito Bwanji Zopindulitsa Zathu M'moyo Wathu Wamasiku Onse?
Zimakhala zovuta kuwonjezera pa matenda a shuga, koma chakudya chochepa cha m'magazi, chakudya chokwanira cha pulogalamu yachakumwa chingakhale chopindulitsa. Ikhoza kuthandizira kupuma kwa insulini m'mawa ndi kuchepetsa zilakolako tsiku lonse. Komabe, chakudya chochepa cha m'magazi sichikutanthauza ayi. Simukufuna kupewa zakudya zamagazi, koma cholinga chake kudya zakudya pafupifupi makilogalamu 30 a chakudya. Mosiyana ndi kudya zakudya zam'mawa zam'mawa, kufuna kudya mafuta osinthidwa makamaka ngati mukuyesera kuchepetsa thupi.
Mafuta ndi mchere wofunikira koma amaposa kawiri makilogalamu pa gramu kuposa ma carbohydrate ndi mapuloteni.
Ndi Mtundu Wotani wa Zakudya Zokwanira Kodi Ndiyenera Kudya?
Zakudya zamadzimadzi zomwe zimakhala ndi zitsulo komanso zochepa zomwe zimasankhidwa ndizomwe mungasankhe. Zizindikiro zimathandiza kuchepetsa mlingo umene shuga umalowerera m'magazi, omwe angathandize kukwaniritsa shuga wabwino wa magazi. Zakudya zochititsa chidwi zimakukhudzani ndipo zingakuthandizeni kuchepetsa cholesterol choipa. Zakudya zowonjezera m'magazi zimaphatikizapo zipatso, ndiwo zamasamba, nyemba (nyemba), ndi mbewu zonse. American Heart Association imati chakudya chokwanira mu mbewu zonse chingathandize kuchepetsa chiopsezo cha matenda a mtima.
Zitsanzo za Mapuloteni apamwamba, High Fiber, 30-gramu Zakudya Zakudya Zam'mawa Chakudya:
- Dzira loyera la mazira azungu + 1 dzira lonse, ndi chikho ½ chophika sipinachi, chikho cha ¼ chimawotcha tchizi chochepa kwambiri ndi magawo awiri a mkate wambiri (100% tirigu wonse, rye kapena oat mkate)
- 1 osakhala mafuta mafuta achigriki ophatikizidwa ndi ½ chikho cha mafuta otsika kwambiri tchizi, ¾ chikho cha blueberries, ndi ma tondi awiri a amondi odulidwa
- Nkhumba zonse mu English muffin ndi 2 Tbsp peanut bata ndi timadontho ting'onoting'ono ta sitiroberi, 2 magawo awiri otsika kwambiri
- ½ chikho chophika oatmeal, ndi ½ chikho chochepetsedwa cha mapeyala, ndi 1 tbsp chakudya chodetsedwa ndi 2 azungu owiritsa
* Nthawi zonse funsani ndi Dietitian kapena Doctor wanu Wolembayo asanayambe ndondomeko yatsopano ya chakudya.
> Zotsatira:
Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. ndi Wainstein, J. (2013), Chakudya cham'mawa chamakono chokhala ndi mapuloteni ndi mafuta chimapangitsa kuti tizirombo toyambitsa matenda mu mtundu wa 2 odwala shuga. Kunenepa kwambiri. lembani: 10.1002 / oby.20654
American Heart Association