Zakudya M'zakumwa Zanu

Pamene mukuyesera kudya bwino ndi shuga, chakudya chimathandiza kwambiri. Ma carb okhala ndi tizilombo tating'onoting'ono, monga mikate yoyera, bagels, ndi pasitala amatha kupanga shuga wambiri m'magazi (makamaka ngati simukuwasunga). Zipatso ndi gwero lalikulu la mavitamini, minerals ndi fiber. Koma shuga wachilengedwe mu chipatso chimapangitsa kukhala chakudya chamagulu, nayenso.

Anthu ambiri amakhulupirira kuti ngati ali ndi shuga, sangadye zipatso. Izi si zoona. Komabe, kuchuluka kwa chipatso muyenera kudya tsiku ndi tsiku ndipo kukhala limodzi kumakhala koyenera . Kusunga chipika kapena chotsatira cha zakudya zomwe mumadya ndi kofunika kuti mukhazikitse shuga wanu wa magazi.

N'chifukwa Chiyani Kudziwa Mtengo wa Zakudya Zanu Zimadya Kudya?

Pamene kudya zakudya zowonjezera kumaphatikizapo kuphatikizapo mapuloteni owonda, mbewu zonse, masamba, ndi zipatso, anthu omwe ali ndi matenda a shuga nthawi zonse ayenera kulingalira kuchuluka kwa chakudya chomwe amadya nthawi imodzi komanso tsiku lonse . Ma calories ndi mafuta amagalamu amathandizanso kuti azidya bwino, koma simukuyenera kuziwerengera kapena kuzilemba kuti muthe kuyamwa shuga. Chakudya chimene chimakhudza shuga wa magazi kwambiri ndiwo chakudya. Ndicho chifukwa chake nthawi zambiri timalimbikitsa kuti anthu omwe ali ndi matenda a shuga amayesetsabe kudya zakudya zogwiritsidwa ntchito m'thupi mwawo - kutanthauza kuti amadya pafupifupi chakudya chofanana pa tsiku limodzi.

Mwachitsanzo, ngati mwauzidwa zakudya zomwe zimaphatikizapo madigiri 45g a chakudya chamadzulo, zimatanthauza kuti muyenera kudya pafupifupi 45g ya chakudya chamadzulo tsiku lililonse. Izi sizikutanthauza kuti muyenera kudya chakudya chomwecho tsiku lililonse, koma muyenera kuyesetsa kudya chakudya chofanana.

Kodi Zipatso Zikukwaniritsidwa Kuti?

Zipatso zingakhale mbali ya zakudya zowononga shuga.

Zipatso zimadzaza ndi mavitamini, mchere, zitsulo komanso antioxidants. Zipatso ndizochepa mu zopatsa mafuta ndipo zimakhala zonenepa. Chiwerengero cha zipatso zomwe mumadya tsiku ndi tsiku ziyenera kukhala zochepa pa ma servings awiri kapena atatu tsiku ndi tsiku. Sizitsimikiziridwa ndi sayansi, koma anthu ambiri amanena kuti akamapanga zipatso ndi mapuloteni, shuga awo amagazi ndi abwino. Choncho, yesetsani kuti musadye zipatso zokha; M'malo mwake muikepo ngati gawo la magawo anu a zakudya m'thupi lanu. Ngati mukudya chipatso monga chotupitsa, perekani ndi mapuloteni ochepa ngati mafuta otchedwa Greek yogurt, mtedza wambiri, kapena mafuta obiriwira a nati. Pewani msuzi wa zipatso pokhapokha shuga wanu wa magazi uli wotsika. Zipatso zina zingapangitse shuga wochuluka kuposa magazi ena, motero pamakhala zipatso zomwe muyenera kuzipewa: Zipatso Zomwe Muyenera Kupewa Ngati Muli ndi Matenda a Shuga

Kuonjezerapo, ngati mukuyang'anira makapu anu , ndibwino kudziwa kuti zipatso zina ndizochepa m'matumba kuposa ena, pamene akunyamula nkhonya yaikulu ya zakudya: Kodi Mungadye Zipatso Zotani Ngati Mukudwala Matenda a Shuga?

Njira yina yopezera chisankho chopatsa thanzi labwino ndi mavitamini awo ndi kugwiritsa ntchito webusaiti ya zakudya pa intaneti. Ndinafufuza chipatso chamtundu umodzi ndikupeza makilogalamu ndi carbs.

Onetsetsani kuwerengera kwa carb pa zipatso zomwe mumakonda, kapena gwiritsani ntchito ndondomeko yomwe ili pansipa kuti ikuthandizeni kupanga zosankha zabwino m'zakudya zanu za tsiku ndi tsiku.

> Zotsatira:

> Chigwirizano cha ku America cha shuga. Miyezo ya Chisamaliro. Chisamaliro cha shuga . 2016; 39 (Suppl. 1): S1-S119