Mtsogoleli Wokutsogolerani Kuti Muganizire Za Zakudya Zam'madzi
Zakudya zowonjezera (chakudya, tirigu, pasita), zipatso, mkaka, yogurt, nyemba (nyemba), ndiwo zamasamba (nandolo, chimanga, mbatata) ndi zakudya za shuga. Zakudya za mpweya ndizo magwero aakulu a thupi. Zakudya zikatenthedwa, zakudya zimayambitsidwa ndi kusintha kwa shuga (shuga) mkatikati mwa mphindi 90 za kumeza.
Zakudya za m'thupi ndizofunika kwambiri kuti muwone ngati mukudwala matenda a shuga chifukwa awa ndi mitundu ya zakudya zomwe zimapangitsa kuti shuga awonongeke kwambiri.
Kwa anthu omwe ali ndi matenda a shuga, ndibwino kuti mudye chakudya chosasinthika chamagulu. Bungwe la American Diabetes Association limalangiza kuti kuyang'anitsitsa makapu amadzipangira ngati ndi mawerengedwe a mavitamini kapena kulingalira mozama kumakhalabe njira yowunikira poyendetsa kayendedwe kake. Anthu ena amapindula ndi kudya zakudya zotsika m'magazi - kambiranani ndi odwala matenda a shuga kapena ovomerezeka omwe ali ovomerezeka kuti ndi zakudya zingati zomwe muyenera kudya komanso chakudya chamtundu uliwonse. Ngati mutasankha kuti muyambe kudzidziwitsa nokha makapu owerengera mukhoza kuyamba apa:
Mudzidziwe nokha ndi Zakumpha Zakumapeto
Zakudya za m'thupi zimapezeka m'mayambiriro (mbewu, mkate, mbewu) zipatso, mkaka, yogurt, nyemba (nyemba), ndiwo zamasamba obiriwira, ndi zakudya za shuga. Zakudya zina zili ndi makapu, mapuloteni, ndi mafuta - zakudya izi zimatchedwa zakudya zosakaniza.
Mwachitsanzo, mkaka uli ndi pafupifupi 15 g wa makapu pa kapu imodzi ya 8oz, komanso imakhala ndi mapuloteni ndi mafuta. Mavitamini kapena nyemba ndizochokera puloteni, koma zimakhalanso ndi makapu. Zakudya zomwe zili ndi tizilombo toyambitsa matenda ndi mapuloteni - nsomba, nkhuku, mazira ndi tchizi, mafuta - mafuta, azitona ndi masamba osasamba - sipinachi, broccoli, tsabola, biringanya, caulifulawa (etc).
Ngati mukuwerengera magalamu azakudya mudzafuna kuyang'ana zakudya zenizeni - makamaka omwe alibe malemba. M'munsimu pali ziwerengero zazikulu zamagazidwe:
Mapulogalamu Asanu Amene Mukusowa Shuga
Thandizo Lililonse Lomwe Muyenera Kudya Matenda a Shuga
Onetsetsani Zomwe Zabisika Zopangira Zakudya
Ndikofunika kuti muwerenge malemba nthawi zonse pamene mukuwerenga mavitamini. Mavitamini, mavitamini, ndi zina zowonjezera angathe kuwonjezera zakudya zomwe simungadziwe. Mapuloteni samakhala ndi makapu pokhapokha atapatsidwa chakudya, kapena atakhala ndi mchere. Zakudya zokazinga ndi zakudya zokhala ndi sauces zazikulu sizomwe zimasankha bwino, chifukwa zimakhala zamakono komanso mafuta. Zina zotsekemera zakuthambo ndi zakudya zopanda shuga , ketchup, barbecue msuzi, mafuta opanda saladi kuvala, zakumwa zakumwa za khofi, ndi mafuta otsekemera a basanati.
Kodi Zimatanthauzanji Kuti Tipeze Zomwe Tili ndi Zomwe Timazidziwa?
Anthu omwe akhala akudwala matenda a shuga kwa nthawi yaitali amadziwa za momwe angagwiritsire ntchito mankhwalawa - amatha kuzindikira kuti ali ndi chakudya chokwanira chokhala ndi chakudya ndi "balingaliro a maso" ndipo amadziwa mmene zakudya zina zimakhudzira shuga awo. Njira ina yabwino yogwiritsira ntchito gawo loyendetsa polojekiti yanu ndiyo kupanga njira ya mbale.
Njira yapamwambayi ingakuthandizeni kuchepetsa magawo a mavitamini, zomwe zimayambitsa kulemera kwa thupi komanso kusintha kwa shuga. Lingaliro la kumbuyo kwa mbaleyo ndilo kudya moyenera, gawo lodyetsedwa. Pogwiritsa ntchito mbale yopanda masentimita 9 mukufuna kupanga 1/2 ya masamba anu osakhala ndi zowonjezera , 1/4 a mapuloteni anu okhuta thupi ndi 1/4 a mbale yanu yovuta (zazitsulo zodzaza), mkulu wamagetsi . Kulepheretsa makapu anu ku 1/4 a mbale yanu kungathandize kuchepetsa magawo kapena chakudya, kuchepetsa shuga ndi kulemera kwa magazi. Zambiri za chakudya chanu ndi ndiwo zamasamba omwe ndi otsika kwambiri ndipo akhoza kukuthandizani kuti mukhale okhutira.
Chitsanzo chingakhale:
4oz wa salimoni wothira ndi mopepuka sauteed sipinachi ndi bowa ndi 1 chikho cha quinoa kapena sing'anga chophika chophika
kapena
4oz wa nkhuku yophika ndi mandimu wophika ndi anyezi ndi 1 chikho cha nyemba za nyemba
kapena
4oz wothira woyera nyama Turkey Turkey ndipped letesi, phwetekere pa lonse tirigu akutumikira ndi wokazinga katsitsumzukwa ndi saladi.
Zakudya zonsezi zili ndi zowonjezera, zowonjezera mapuloteni ndipo zimayang'aniridwa ndi zimagulu. Cholinga chake n'chakuti musapange zakudya m'zakudya zanu m'malo mwa chakudya.
Gwiritsani Ntchito Mamita Anu Kuti Akutsogolereni
Magazi anu a shuga amagazi angakhale chitsogozo cha kayendedwe kagawodi. Munthu aliyense amamvetsera mosiyana ndi zakudya zina ndi magawo a zimagulu. Mwachitsanzo, ngati ndondomeko yanu ya chakudya ikukuthandizani kuti mudye zakudya zokwanira 45 g zamagawidwe pa chakudya chamadzulo, koma maola awiri mutatha kudya shuga lanu la magazi nthawizonse pamwamba pa cholinga kusiyana ndi mwina mukudya zakudya zambiri zakudya pa chakudya chamadzulo kapena mwinamwake mulibe ma carbohydrates molondola . Kapena, pokhapokha ngati simukuwerengera mafuta ndi shuga lanu ndizomwe mumapanga, mungagwiritse ntchito mita yanu kukuthandizani kudziwa zomwe zakudya zimapindulitsa kwambiri thupi lanu, magawo, ndi nthawi yomwe mumadya. Ndondomeko ya chakudya yomwe inu mumapatsidwa ndi odyetsa odwala matenda a shuga ndi othandizira koma mungasinthe mogwirizana ndi zolinga zanu, shuga la magazi, msinkhu wa ntchito, ndi kulemera kwake.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Malamulo a Zamankhwala pa Matenda a Shuga - 2014. Chisamaliro cha Shuga. 2014 Jan; 37 Phunziro 1: S14-80.