Tsopano kuti mwapezeka ndi matenda a shuga a mtundu wa 2 mwinamwake mukudziwa kuti zakudya zamagulu ndizo zimakhudza kwambiri shuga. Ngati mudadya zakudya zamtengo wapatali-pizza, pasita, mpunga, bagels, ndi maswiti-kungodula zakudya zamtunduwu kungakuthandizeni kuchepetsa shuga ndi magazi.
Koma, funsoli lidalipobe, "Kodi ndimakonzekera bwanji chakudya?" Pali zinthu zomwe muyenera kuziganizira mukamadyera chakudya chabwino-choti muphike komanso kudya.
Pamene mukukonzekera chakudya, njira yosavuta kunyamula zakudya zanu zonse popanda kudzipangitsa kukhala wopenga ndikugwiritsa ntchito njira yopangira mbale .
Njira yapamwamba ndiyo njira yabwino yopangira magawo ndikugawaniza mbale yanu mu magawo atatu kuti muthe kudzazidwa ndi zakudya zamtundu wathanzi, mapuloteni, ndi mafuta abwino. Lingaliro ndilo kuti theka la mbale yanu yodzala ndi masamba osakhala wowuma, kotala la mbale yanu ndi mapuloteni owonda, ndipo kotala la mbale yanu ndi makompyuta ambiri okhuta. Muyeneranso kuyesa kupeza mafuta pang'ono mmenemo.
Masamba Osalimba
Imodzi mwa mitundu yofunika kwambiri ya zakudya pamene mukuyesera kuchepa thupi ndi kusintha shuga lanu la magazi ndi ndiwo zamasamba omwe sali wowuma. Zomera zosasamba zimapereka mphamvu , zitsulo, madzi, mavitamini, ndi mchere. Kuyikira pa izo kudzakuthandizani kuti chakudya chanu chikhale cholemera mu zokoma, mtundu, ndipo, chofunika kwambiri, kukuthandizani kuti muzimva mwamsanga msanga. Mufuna kupanga theka la masamba anu osadya zamasamba.
Mukhoza kuzigula zatsopano kapena mazira; onse awiri ali ndi thanzi labwino.
Mukakonza ndiwo zamasamba, mungagwiritse ntchito zitsamba zouma kapena zouma kuti muziziwotcha kapena kuziwa. Onjezerani mafuta ena, monga mafuta, mafuta ndi zakudya zomwe mulibe makapu. Mafuta amakhalanso osakaniza ndipo angakuthandizeni kuti mumve bwino. Kafukufuku wasonyeza kuti kuwonjezera kudya kwanu kwa mafuta osatulutsidwa kungakuthandizeni kusintha lipids.
Mukhozanso kudya grill, kuphika, ndi nyengo zamchere ndi mchere, adyo, kapena tsabola.
Ngati kudula ndi vuto chifukwa cha nthawi, nthawi zonse mumagula masamba osadulidwa, koma ndi okwera mtengo kwambiri. Ngati muli ndi nthawi yochulukirapo, palibe cholakwika ndikutenga thumba lachisanu la nyemba ndi kuyika poto ndi madzi pang'ono ndi mafuta ena. Ngati mukuyang'ana maphikidwe kapena malingaliro, onani Zakudya Zakudya, Cookbook, ndi Zokutsani Zakudya .
Mapuloteni
Puloteni yanu imayambanso chakudya chofunika kwambiri. Mapuloteni amathandiza kukuthandizani kuti muteteze chitetezo chanu cha mthupi, komanso kumanga ndi kukonza matenda. Pamodzi ndi mafuta ndi mavitamini, mapuloteni ndi chinthu china chimene thupi limasowa. Lili ndi chakudya cha zero kotero kuti simusowa kuti mupange mapuloteni anu mu gawo lanu la magawo.
Chofunika kwambiri pakusankha mapuloteni anu ndiko kuyesa zowonjezera mafuta kapena mapuloteni ochepa. Zakudya zamapuloteni zamtundu wapamwamba monga soseji ndi nyama yankhumba zimakhala zazikulu kwambiri zomwe zingalepheretse kulemera. Anthu ena omwe ali ndi matenda a shuga amakhulupirira kudya zakudya zochepa kwambiri zamagazidwe ndi mapuloteni. Ngakhale kuti kafukufuku wina wasonyeza kuti kudya mafuta apamwamba, mapuloteni apamwamba akhoza kuthandiza kuchepetsa shuga, muyenera kukambirana ndi dokotala musanayambe kudya zakudyazi.
Zakudya zomwe zimagwiritsa ntchito kuthetsa mchere umodzi sizimagwira ntchito kwa nthawi yaitali. Anthu ambiri omwe ali ndi matenda a shuga amayesetsa kwambiri posankha mapuloteni ofooketsa monga nkhuku zoyera, nsomba, nkhuku, nyama ya nkhumba, nyama yoweta, kapena tofu. Ngati muli ndi zamasamba mukhoza kudyetsa matenda a shuga ndikupambana. Mufuna kusunga mapuloteni anu pafupifupi kotala la mbale yanu kapena pafupifupi ma ola atatu kapena anayi.
Palibe-kukula-kamodzi-kokha pa kudya wathanzi. Anthu akuluakulu angafunike magawo akuluakulu. Kambiranani izi ndi aphunzitsi anu odwala kapena shuga .
Chinthu china choyenera kuganizira za mapuloteni ndi momwe chimakhalira.
Njira zophika bwino zimaphatikizapo kudya, kuphika, kuyamwa, kuyendetsa, ndi kupha. Yesetsani kupewa mapuloteni odyera kapena otukuka omwe ali ndi mafuta ambiri. Izi zingachititse kuti muyambe kudya kalori wambiri komanso kuchepetsa kulemera kwa thupi.
Mafuta
Timafuna mafuta mu zakudya zathu. Mafuta ndi osowa atatu ndipo amapereka thupi mphamvu ndikuthandizira kukula kwa selo. Mafuta amathandizanso kutenga mavitamini osungunuka monga vitamini A, D, E, ndi K. Essential mafuta amachititsa kuti omega-6 ndi omega-3 ndizofunikira kwambiri ziwalo za maselo ndi kupereka mphamvu. Omega-3 polyunsaturated fatty acids amatha kukhala ndi zotsatira zotsutsana ndi zotupa. Kafukufuku wina amawonetsa kuti kuwonjezeka kwa omega-3 monga EPA ndi DHA kungapindulitse anthu omwe ali ndi matenda a shuga a mtundu wa 2, makamaka omwe ali ndi triglycerides yapamwamba.
Zangokhalira kutsutsana ngati sitiyenera kuyang'ana mafuta athu okhutira monga momwe tinaganizira kale-batala ndi mazira akhoza kukhala oyenera kudya. Maphunziro ena, komabe, amasonyeza kuti kuchuluka kwa mafuta sikofunika kwambiri monga mafuta komanso kuti tiyenera kudya mafuta ambiri omwe satsitsika, monga nsomba zamtundu, mtedza, mbewu, ndi avokosi. Ndi mauthenga ophatikizana, kudya chirichonse mosamala ndi nthawi yabwino kwambiri.
Chifukwa mafuta ali ndi makilogalamu awiri oposa makapu ndi mapuloteni, muyenera kuyang'ana magawo anu, makamaka ngati mukuyesera kuchepetsa thupi. Yesetsani kuwonjezera patsiku la mafuta abwino pa zakudya zanu zonse-zidzakuthandizani kuti mukhale odzaza ndi kuwonjezera zakudya. Alos, onetsetsani kuti mukuwerenga malemba pa zinthu monga nati mafuta, batala, maolivi, mafuta, ndi zakudya zina zomwe zimagwiritsidwa ntchito nthawi zambiri.
Zakudya
Chomera chofunika kwambiri pa kuyambitsa shuga ndi chakudya. Mosiyana ndi zomwe anthu amanena, timafunikira chakudya. Zakudya zimapatsa thupi mphamvu ndipo zimabwera m'njira zosavuta, zomwe zimatchedwa shuga (shuga), ndi mitundu yovuta, monga mafinya ndi mitsempha.
Ngati Zakudya zimadya kwambiri, shuga wambiri umasungidwa monga mafuta. Ngati anthu omwe ali ndi shuga akudya kwambiri chakudya, shuga ya magazi imatuluka. M'kupita kwa nthawi, shuga yapamwamba yamagazi ikhoza kuwononga maso, mtima, impso, ndi mapazi. Poika ndondomeko ya chakudya cha shuga, nkofunika kulingalira za mtundu ndi kuchuluka kwa zimagulu. Ndipo mukakonza chakudya, chakudya chiyenera kutenga pafupifupi kotala la mbale yanu. Anthu ambiri akhoza kukhala ndi 45g wa chakudya pa chakudya, koma izi zimadalira zinthu zosiyanasiyana. Funsani aphunzitsi anu odwala kapena shuga pamwamba pa kulingalira izi:
- Pewani mafuta okonzedwa monga madzi, soda, maswiti, makeke, mikate, maswiti, mkate woyera, pasta woyera, ndi mpunga woyera. Mitundu ya chakudyayi imapereka zakudya zopatsa thanzi ndipo imatha kuyambitsa shuga.
- Sankhani chakudya chamtundu wochuluka monga mbewu zonse, mkate wambiri wa tirigu, oatmeal, quinoa, balere, bulgar, mpunga wofiira, nyemba, ndi ndiwo zamasamba monga mbatata. Sungani gawo lanu pafupi ndi limodzi lokha. Werengani malemba ndi kusunga magawo kwa pafupifupi kutumikira mmodzi.
- Zakudya zina zowonjezera zimaphatikizapo mkaka, monga Greek yogurt ndi mkaka wotsika kwambiri. Werengani malemba ndi kusunga gawo lanu limodzi. Mukhoza kudya pafupifupi mawoti awiri kapena atatu a mkaka tsiku ndi tsiku. Ngati simukukonda mkaka ndikusankha ma soy, amondi, kapena mitundu ina ya mkaka, werengani malemba. Zina mwa zakudya zimenezi zili ndi makapu pang'ono.
- Sankhani zipatso zonse monga maapulo, mapeyala, ndi zipatso. Kuchuluka kwa chipatso chimene mumadya chiyenera kuchepetsedwa tsiku ndi tsiku. Sungani ma servings anu pafupifupi awiri kapena atatu patsiku. Pali zipatso zina zomwe mungafune kupewa, monga zipatso zouma, mphesa, ndi yamatcheri. Mitundu iyi ikhoza kuyambitsa shuga wa magazi kupita mofulumira kuposa ena.
Kodi Wina Anena Dessert?
Ngakhale kuti anthu ambiri sakhala ndi njala atatha kudya, akulakalaka chinachake chokoma. Ngati muyenera kukhala ndi mchere, yesetsani kusunga makilogalamu pafupifupi 100. Dessert sayenera kukhala pie ya apulo ndi ayisikilimu nthawi zonse, ikhoza kukhalanso chipatso chaching'ono kapena yogurt yogometsa.
Ngati muwona kuti mankhwala anu a shuga ndi okwera m'mawa, muyenera kusiya mchere wanu kapena kuika nawo chakudya chanu pa chakudya chambiri pa chakudya chamadzulo. Taganizirani kukhala ndi chithandizo kangapo pamlungu mmalo mwa usiku uliwonse. Ngati muli kudya usiku , funsani malangizo kuti muthe chizoloŵezichi. Mudzakhala okondwa ndi zotsatira-mukhoza kuchepetsa thupi, kuchepetsa shuga la magazi, kugona bwino, ndi kupititsa patsogolo mphamvu.
Mawu Ochokera
Kukonzekera kwa chakudya kungawoneke kovuta ngati simukuzoloŵera chakudya chanu. Koma sizosatheka. Ngati mumaphatikizapo mapuloteni, mafuta, ndi chakudya chamtundu uliwonse mu chakudya, mutha kulowa mwangwiro ndikuyamba kukonza chakudya chanu cha tsiku ndi tsiku.
Ganizirani za kugulitsa mu bukhu, pulogalamu, kapena pa-intaneti zothandizira maphikidwe kapena zophikira. Sungani bwino ndikuganizira za mbale yanu. Kupanga chakudya kunyumba kumatanthawuza kuti muli ndi mphamvu zowonjezera zowonjezera, ndalama, ndi makilogalamu.
> Zotsatira:
> Gebel, Erika. Mmene Thupi Limagwiritsira Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi, Zakuloteni, ndi Mafuta. Association of American Diabetes Association. http://www.diabetesforecast.org/2011/mar/how-the-body-uses-carbohydrates-proteins-and-fats.html.
> Linus Pauling Institute. Zofunikira Zowonjezera Mafuta. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids.