Thirani 2 Zakudya Zakudya za Shuga
Chifukwa zakudya zina, monga chakudya, zimakhudza mwazi wanu shuga , chakudya chanu ndi chimodzi mwa zinthu zofunika kwambiri pa matenda a shuga. Zakudya zimapezeka mu zakudya monga: kudya, zipatso, mkaka / yogurt, nyemba, maswiti, ndi maswiti. Pamene zimagwiritsidwa ntchito m'thupi zimakhala shuga (shuga), yomwe ndi gwero lalikulu la thupi. Insulini, mahomoni opangidwa ndi mphukira, imatenga shuga kuchokera mumtsinje wa magazi kupita ku maselo kuti agwiritse ntchito mphamvu.
Mukadwala matenda a shuga, kusamalira shuga ya magazi kungakhale kovuta kapena chifukwa chakuti zoperekera zanu sizipanga insulini yokwanira kapena kuti insulini imapangitsa kuti isagwiritsidwe ntchito bwino. Izi zimachitika mukakhala olemera kwambiri. Kudya kwambiri kungapangitse kulemera ndi kunenepa kwambiri, kupangitsa thupi lanu kukhala lolimba kwambiri ndi insulini . Kuphunzira kudya chakudya choyenera, chosinthika, kungakuthandizeni kuchepa thupi ndi kusunga shuga.
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Mwachidule Chakudya Chakudya cha Shuga Chakudya
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Mkate Wapamwamba Kwambiri Kugulira Ngati Mukudwala Matenda a Shuga?
Aliyense amene ali ndi matenda a shuga ayenera kusamalira zakudya zawo. Kaya amachita zimenezi pokhapokha atachepetsa chakudya chawo, kuwerengera chakudya, kapena kudya chakudya chokhala ndi makhabohydrate, kusintha mazakudya kungachititse kuti kulemera kwa thupi , shuga, komanso kuchepa kwa triglycerides (mtundu wa mafuta womwe ungapangitse ngozi yanu matenda a mtima). Kuonjezerapo, anthu ambiri okhala ndi matenda a shuga a mtundu wa 2 ayenera kulemera. Kuti tipewe kulemera, tiyenera kuchepetsa kudya kwathunthu kwa kalori. Powonjezera mafinya, kuchepetsa magawo ambiri, kuchepetsa zakudya zamakono, monga maswiti ndi zakudya zowonjezera, komanso kusankha mitundu yabwino ya chakudya , mafuta, ndi mapuloteni, anthu omwe ali ndi matenda a shuga a mtundu wa 2 angathe kulemera.
Pali mitundu yambiri ya mapulani a zakudya omwe angakuthandizeni kuchepa thupi. Gwiritsani ntchito nthawi kuti mumvetse njira zabwino kwambiri zogwiritsira ntchito matenda a shuga kuti muthe kuyamba.
Kodi Njira Yabwino Kwambiri Yodyera Shuga?
Dziphunzitseni nokha momwe mungathere ndi zakudya. Dziwani za zakudya zomwe mungadye, zakudya zomwe muyenera kuziletsa, nthawi yomwe muyenera kudya, komanso momwe mungagawire chakudya chanu. Chonde onani kuti magawo enieni amasiyana ndi munthu wina malinga ndi zosowa za calorie, kulemera, ndi zina. Nazi njira zina zowonjezera:
Gwiritsani ntchito Njira ya Plate: Njira yopangira njira ndi njira yosavuta yopangira gawo kuti muyambe kudyetsa chakudya chanu popanda kuika mwachindunji makapu anu. Chogogomezera chake ndi kuwonjezera masamba osatulutsa , mbewu zonse, ndi mapuloteni owonda. Njira yamagetsi ndi njira yabwino kwambiri yowonjezeramo zakudya zamagetsi. Zakudya zowonjezera mavitamini zingathandize kuchepetsa momwe msanga wanu wa magazi umayambira mwamsanga. Kudya zakudya zapamwamba kwambiri kungakuthandizeninso kuchepetsa thupi chifukwa zakudya zakuthambo zimayendetsedwa pang'onopang'ono, zomwe zimakuthandizani kumverera bwino.
Kudziwa mofulumira kwambiri kungathandize kuchepetsa kudya kwa kalori ndikuthandizira kulemera. Zakudya zapamwamba zimakhala ndi mavitamini ndi mchere, zomwe zimapatsa thanzi lanu.
Kuti mugwiritse ntchito njirayi, ingolingani mbale yanu kukhala itatu. Pangani theka la mbale yanu yosasamba, monga saladi, broccoli, nyemba zingwe, kolifulawa, tomato, etc. Perekani kotala la mbale yanu kuti mudye mapuloteni, monga nkhuku yokazinga, nsomba yokazinga kapena yophika, kapena nyama yowonda ngati steak . Gawo lanu la mapuloteni liyenera kukhala la 3-4oz (kukula kwa bolodi la makadi, kapena chikhato cha dzanja lanu). Ndipo potsiriza, perekani kotala la mbale yanu chokhala ndi mavitamini ovuta, monga mbewu zonse monga quinoa, mpunga wofiira, balere, masamba obiriwira monga mbatata zophika, kapena nyemba ngati nkhuku, kapena nyemba zakuda. Gawo lanu liyenera kukhala la 1 chikho kapena za chikwama chodzaza. Mukhoza kuwonjezera mafuta abwino pa chakudya chanu, monga kutumikira kwa avokosi kapena mafuta ophika. Kutumikira mafuta kumakhala supuni 1 ndipo gawo la mapuloteni ndi pafupifupi gawo limodzi mwa magawo atatu a avokosi.
Malingana ndi zosowa zanu za kalori, mukhoza kuonjezera kudya kwa mafuta. Ngati mudakali ndi njala pambuyo pa chakudya chino, khalani ndi thandizo lina la masamba osakhala wowuma. Onetsetsani kuti mudye pang'onopang'ono ndikusangalala ndi zakudya zanu.
Idyani Zakudya Zogwirizana Zakudya Zakudya Zam'madzi: Pamene muli ndi matenda a shuga, muyenera kudyetsa chakudya chanu chifukwa zakudya ndi mitundu ya zakudya zomwe zimakhudza shuga kwambiri mwazi. Zakudya zogawanika m'thupi zimatanthauza kuti mumadya chakudya chofanana pa tsiku limodzi. Izi sizikutanthauza kuti muyenera kudya zakudya zomwezo tsiku ndi tsiku, koma kuti mumayesetsa kudya chakudya chofanana cha chakudya chilichonse. Mwachitsanzo, ngati mukuuzidwa kudya 45g wa chakudya chamadzulo ndi chamasana, 15g wa chakudya cha chotukuka, ndi 60g wa chakudya cha chakudya chamadzulo, mukufuna kuyesetsa kuti mugwiritse tsiku limenelo. Kudya chakudya chokhazikika cha zakudya m'thupi kumathandiza kusunga dzuwa la magazi komanso kuchepetsa kusinthasintha. Mwachitsanzo, ngati mudya chakudya chochepa cha chakudya cham'mawa tsiku limodzi ndikudya chakudya chamadzulo cham'mawa tsiku lotsatira, dzuwa lanu limatuluka.
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Kodi Mukudwala Matenda a Shuga? Mutha Kudya Mazira Ndi Apa
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Kodi Shuga Angathe Bwanji Munthu Wodwala Shuga?
Kukhala osasinthasintha kumawathandiza kusunga dzuwa lanu. Ngati mumatsata zakudya izi, muyenera kukhala ndi carbohydrates savvy. Muyenera kukhala kampani yabwino ya makapu, kudziwa komwe zimapezeka , komanso kukhala ndi zipangizo zabwino zowerengera kabhafidirate .
Malire Mitundu Ina ya Chakudya: Kulepheretsa mitundu yambiri ya chakudya kumagwira ntchito kwa anthu onse omwe ali ndi shuga. Ndipo moona mtima, ngakhale kuti mulibe matenda a shuga, kuchepetsa zakudya zimenezi ndi gawo la kudya bwino. Mitundu ina yazakonzedwe, yofiira, monga mkate woyera, pasitala, madzi, maswiti, keke, ndi maswiti, amatha kuwonjezera shuga wambiri mwachangu. Kuonjezera apo, ali ndi zakudya zopatsa thanzi ndipo ali ndi ndalama zambiri zomwe zingapangitse kulemera. Ngakhale anthu ambiri omwe ali ndi matenda a shuga amakhulupirira kuti sangadye zipatso, mwatsopano, zipatso zonse, monga zipatso, akhoza kukhala gawo la chakudya cha shuga . Gawo la zipatso ndi momwe mumadyera chipatso liyenera kulinganiziridwa mosamala. Pezani kupewa juzi la zipatso pokhapokha ngati shuga lanu la magazi liri lochepa. Yesetsani kusunga zipatso zanu pafupifupi 2-3 patsiku ndikuganizira kupewa mitundu ina ya zipatso monga zipatso zouma ndi mphesa zomwe zingayambitse shuga mwamsanga. Ikani mikate yoyera, pasitala, ndi ngolo za tirigu wonse monga mkate wophika mkate kapena pasta. Kusintha kumeneku kungakuthandizeni kusamalira shuga wanu wamagazi, kuonjezera zakudya zamagetsi, komanso kuwonjezera zakudya zanu. Kumbukirani kuti, ngakhale kuti mwasintha mazakudya azakudya zambewu zonse, mbali zina zidakali zofunikira. Mwachitsanzo, ngati mutasintha zamasamba zanu zakutchire m'mawa, izi sizikutanthauza kuti mungadye ndalama zopanda malire. Gawo la zakudya zimakhala zofunikira zonse pa kulamulira kwa kalori ndi kuika shuga m'magazi.
Phunzirani za Kulamulira: Gawo la chakudya ndi lofunika kwambiri monga ubwino wa zakudya zokhudzana ndi matenda a shuga. Kuchuluka kwa chakudya chomwe mukufunikira patsiku kumatha kudziŵika chifukwa cha kulemera kwako, msinkhu wa ntchito, calorie zosowa, ndi momwe thupi lanu limayankhira ndi chakudya. Kambiranani ndi aphunzitsi anu a shuga kuti ali ndi chakudya chotani tsiku lililonse , kuti muthe kugawa magalamu anu a chakudya tsiku lonse. Ngati simukufuna kuwerengera makapu kapena mukuziwona kuti ndi zovuta kwambiri, cholinga chanu chimakhala njira yopangira mbale.
Katumiki wina wa chakudya ndi pafupifupi 15g. Izi sizikutanthauza kuti muli ochepa pa 15 mg pa chakudya, koma timagwiritsira ntchito 15g ngati gawo lofotokozera. Anthu ambiri akhoza kukhala ndi 45g wa chakudya pa chakudya. Anthu ena amapindula ndi chakudya chochepa chakudya, pamene ena amafunikira zambiri ngati ali otanganidwa kwambiri kapena amafunika kudya kalori wapamwamba. Malingana ndi momwe mukugwiritsira ntchito njira yosinthana (njira yowonjezera ya kuwerengera makapu) kapena kuwerengera makapu mu magalamu onse, aphunzitsi anu a shuga angakuphunzitseni momwe mungayese magawo a magawo kapena magalamu onse.
Kudya chakudya choyenera kumatanthauzanso kuyang'anira zakudya zina zomwe mulibe chakudya, makamaka ngati mukuyesera kuchepetsa thupi. Ngati mumachepetsa chakudya chanu ndipo muyambe kudya tchizi zopanda malire (chifukwa ndi zotsika kwambiri), simungathe kulemera.
Nazi mbali zina:
- Mtumiki umodzi wa zipatso: 1 chidutswa chonse, 1 chikho cha zipatso, 1/2 chikho chosakaniza zipatso kapena vwende, 12-15 mphesa kapena yamatcheri (kusunga chipatso pafupifupi magawo 2-3 pa tsiku)
- Nkhumba imodzi yokhala ndi mkate: 1/1 chikho cha mkate, 1/3 chikho chophika pasta kapena mpunga, 1/2 chikho chophika oatmeal, chikho cha 3/4 chosakaniza, 1/3 chikho nyemba, 1 mbatata yaying'ono (kukula kwa pakompyuta)
- Mapuloteni ndi mafuta alibe mapu, koma akadali ndi makilogalamu. Kafukufuku wina akusonyeza kuti kudya zakudya zamapiritsi apamwamba, zakudya zamtundu wapamwamba zingathandize kusintha dzuwa. Munthu aliyense ayenera kukhala ndi ndondomeko ya chakudya, chifukwa zomwe zimagwirira ntchito sizingagwire ntchito kwa wina. Kambiranani ndi wothandizira zaumoyo wanu ngati izi zili zoyenera kwa inu.
- Mapuloteni: 1 Kutumikira pa chakudya ndi pafupifupi 3-4 oz, kukula kwa sitima ya makadi kapena chikhato cha dzanja lanu.
- Mafuta: 1 kutumikira ndi: supuni 1 ya mafuta, 1/3 tsamba, ~ supuni 1 supu ya mafuta. Apanso, izi sizikutanthauza izi ndi kuchuluka kwa momwe mungaperekere chakudya. Zakudya zina, monga mapuloteni zili ndi mafuta. Kafukufuku wina wasonyeza kuti kuchuluka kwa mafuta sikofunikira monga mafuta. Cholinga cha kusankha mafuta abwino, monga mafuta, mtedza, mbewu, avocado. Ngati n'kotheka, werengani malemba ndikugwiritsanso ntchito imodzi. Mwachitsanzo: ngati mukugwiritsa ntchito mayonesi, kapena mafuta a mandimu, werengani chizindikirocho ndikugwiritsanso ntchito imodzi.
- Zomera zosasamba: 1/2 chikho chophika kapena 1 chikho chofiira. Yesetsani kudya pafupifupi 5-7 ma servings tsiku lililonse. Mbewu yosasamba ndi yowonjezera chakudya chokha chimene mungadye mu ndalama zopanda malire. Lenzani pamene mungathe kuthandiza kuti mukhale odzaza.
- Maswiti: American Heart Association imasonyeza kuti dzuwa limaphatikizapo: Amuna: 150 cal patsiku (37.5 magalamu kapena supuni 9). Akazi: 100 cal pa tsiku (25 magalamu kapena masipuni 6).
Kodi Ndingatani Kuti Ndilimbane ndi Matenda a Shuga M'moyo Wanga wa Tsiku Lililonse?
Bungwe la American Diabetes Association limasonyeza kuti anthu omwe ali ndi matenda a shuga amalandira mapulani okhudzana ndi zomwe amakonda / zosakondweretsa, chikhalidwe, moyo, kulemera, maphunziro, ndi zina. Kukumana ndi aphunzitsi odziwa za shuga kapena odwala matenda a shuga ndi njira yabwino kukuthandizani kumvetsa makapu ndi zakudya zokhudzana ndi shuga. Angakupatseni ndondomeko ya chakudya chapadera ndi zida zomwe mukufunikira kuti muyambe kupanga zopangira zabwino. Ngati simungathe kukumana ndi munthu, yambani njira yatsopano yodyera muzitsulo zing'onozing'ono.
Ngati mukukumana ndi zambirizi, yambani pang'ono. Yendani ku sitolo ya zakudya ndikunyamulira zinthu zina zathanzi . Ngati mulibe zakudya zathanzi m'nyumba, simungathe kudya pamodzi. Chachiwiri, chotsani mayesero anu. Simungathe kulamulira zomwe zili kunja, koma mukhoza kuyang'anira zomwe zili pakhomo panu. Chotsani cookies, keke, madzi, ndi chips. Ngati palibe, simungathe. Ngati mukufuna kuchita nthawi ndi nthawi, chikhale chotsatira. Pitani kunja kwa ayisikilimu mutatha kuyenda. Mudzayamikira kwambiri. Mudzadabwa ndi kuchuluka kwa momwe mudzasangalalire ndi njira yanu yatsopano yodyera komanso momwe mudzadabwidwira momwe munkadyera. Khalani oleza mtima, ngakhalebe. Zimatengera nthawi kupanga zizolowezi zatsopano.
Kumbukirani kuti kusintha kulikonse komwe mungapange n'koyenera khama lanu. Ngakhalenso kusintha kochepa kwambiri kungathandize kusintha mphamvu ndi shuga ya magazi. Pangani zolinga zenizeni. Mwachitsanzo, ngati nthawi zambiri mumadya khofi ndi mchere woumba chakudya chamadzulo, sungani ku Muffin wa tirigu wonse ndi mandimu komanso kuchepetsa shuga mu khofi yanu. Sabata yotsatira, yang'anizani zowonjezera zamasamba ku sangweji yanu kapena ponyani masamba ang'onoang'ono a masamba odulidwa. Pambuyo sabata lina kapena kuposerapo, sankhani kudya chakudya usiku umodzi pa sabata ndikuchita njira yopangira mbale. Mukangoyamba kukhala omasuka, mukufuna kuti mupitirize kusintha.
Taganizirani izi: Chimene mumadya ndi gawo lalikulu la moyo wanu wa tsiku ndi tsiku. Timayesedwa nthawi zonse kuti tipange zosankha zabwino. Kaya mumasankha kudya zakudya zopangidwa ndi makapu, muzigwiritsa ntchito njirayi, kapenanso muthe kuchepetsa zakudya zanu zamagulu ndi kupanga zakudya zabwino, muyenera kusankha kuti mantra yanu idye bwino. Matenda a shuga ndi "zakudya" sizeng'onoting'ono chabe. Mwa kupanga zochepa, zolinga zenizeni kwa inu nokha, mutha kupambana polepheretsa kulemera kwanu ndi kuchepetsa shuga, magazi, ndi kuthamanga kwa magazi. Kusintha kwa njira yatsopano ya kudya kumatenga nthawi, ndipo mukhoza kuthamanga kamodzi kanthawi. Palibe kanthu. Lolani nokha kuti mupange zolakwika zina ndikupitirira.
Ngati Mukusowa Thandizo
Monga ndi chirichonse chatsopano, nthawi zina timafuna thandizo. Musazengereze kuonana ndi aphunzitsi anu ovomerezeka ndi shuga kapena odyetsa zakudya olembetsa ngati mukufuna thandizo. Iwo ndi akatswiri ndipo alipo kuti akuthandizeni. Mukhozanso kugwiritsa ntchito njira zamakono, monga kudzoza, malangizo, ndi maphunziro ambiri. Ngati mukufunafuna zambiri, ganizirani kupeza munthu wina yemwe ali ndi matenda a shuga chifukwa chakulimbikitsani ndi kudzoza. Nthawi zonse mungayang'ane ndi Association of American Diabetes Association kuti muthandizidwe kapena dLife.com kuti mupeze njira yothandizira anthu omwe ali ndi shuga.
Mawu Ochokera
Kudya zakudya zabwino ndi njira imodzi yofunika kwambiri yothetsera shuga. Ngakhale kuti zingawoneke zovuta, ndizolingalira. Ndipo lero sitingokhala ndi zakudya zokhazokha, koma timakhalanso ndi thanzi labwino. Amereka adalumphira pa chakudya chamoyo chodyera. Gwiritsani ntchito zonse zomwe muli nazo. Ikani zolinga zazing'ono, zooneka bwino, ndikuvomera zopambana zanu zonse. Mukhoza kudya wathanzi ndikusangalala nazo.