Pali njira zambiri zopangira chakudya mukakhala ndi mtundu wa shuga wa mtundu wa 2. Mmodzi wothira zakudya zomwe nthawi zonse ayenera kuziganizira ndizokhadikhadirate. Zakudya zam'madzi ndizomwe zimakhudza kwambiri shuga m'magazi. Pamene amadya, amasandulika shuga ndipo amachititsa thupi kukhala gwero la mphamvu. Ponena za kukonza chakudya, American Diabetes Association ikulangiza kuti mapulani a chakudya akhale payekha malinga ndi zinthu zosiyanasiyana kuphatikizapo moyo, mankhwala, mankhwala, ndi zina.
Zakudya za m'madzi ndi mtundu umodzi wa ndondomeko ya chakudya yomwe imasinthika - yoyenera chifukwa chokhala ndi moyo wotanganidwa kumene chakudya chingadye pochoka ndi kutali ndi kwawo. Kuwerengera carbu ndiwothandiza kwambiri kwa kasamalidwe ka msinkhu wa magazi komanso kulemera kwake.
Matenda a shuga Othandizira Zakudya Zamadzimadzi
Dokotala wanu kapena odyetserako zakudya angakuthandizireni kudziwa kuchuluka kwa carbu omwe muyenera kukhala nawo , kuphatikizapo zakudya ndi zakudya zopsereza. Poyesera kupanga mapulani awa, iwo adzalingalira za mtundu wanu wa mankhwala, moyo wa zinthu monga kuchita masewera olimbitsa thupi, zakudya zamakono, kulemera, kutalika, chikhalidwe, umoyo wabwino. Kuwunika momwe mumayankhira ku mitundu yambiri ndi kuchuluka kwa chakudya kumathandizanso kuti apange ndondomeko ya chakudya.
Mutha kuitanitsidwa kuti muzitsatira miyezo yanu shuga ya magazi musanadye chakudya ndi maola awiri mutatha kudya kuti muone momwe thupi lanu limayendera zakudya zina ndi zakudya zina. Inunso mungapemphedwe kuti mulembetse mitundu ya zakudya zomwe mukudya ndi kuchuluka kwake kuti athe kudziwa kuchuluka kwa ma carbs omwe amadya pa chakudya chanu.
Chokondweretsa chidzakhala momwe kuchuluka kwa shuga lanu la shuga kumayambira pambuyo pa chakudya ndipo ngati zikuwoneka kuti mumakhala wotanganidwa kwambiri ndi carbs pa nthawi zina zamadzulo. American Academy of Diabetes imalimbikitsa kuti anthu omwe ali ndi shuga ayenera kukhala ndi shuga la magazi osakwana 180mg / dL maola awiri mutangoyamba kudya. Khalani mukuganiza, komabe, zolinga zonse za shuga ziyenera kukhala payekha.
Mukhoza kulandira makina okhutira m'magazi pogwiritsa ntchito mankhwala a kalori tsiku ndi tsiku. Mafuta a chakudya ayenera kukhala payekha malinga ndi zolinga za shuga, kulemera kwake, ndi zina zotero.
Kodi Ndimasamba Zambiri Motani?
Malamulo omwe amagwiritsidwa ntchito masiku onse ndiwo zakudya zokwana 45 mpaka 60 magalamu a carbu pa chakudya komanso makilogalamu 15 mpaka 30 a carbs pa chotupitsa. Komabe, tonse ndife osiyana, zomwe zikutanthauza kuti tonsefe timafunikira mitundu yosiyanasiyana ya mapulani a chakudya. Ndondomeko yanu yodyera iyenera kudalira mtundu wanu wa moyo, zakudya zomwe mumakonda ndi zosakondeka, kulemera, ndi momwe thupi lanu limamvera pa nthawi ya chakudya. Gwiritsani ntchito gulu lanu la thanzi kuti mupange ndondomeko yabwino yodyera yomwe ikugwirizana ndi zosowa zanu.
Kodi Zakudya Zili ndi Zakudya Zam'madzi?
- Zakudya zosakaniza (monga mkate, mpunga, pasita) ndi ndiwo zamasamba (monga mbatata ndi chimanga)
- Zipatso ndi timadziti ta zipatso
- Nyemba kapena nyemba
- Mkaka ndi yogurt (tchizi amawerengedwa monga mapuloteni)
- Maswiti, mavitamini, soda ndi zakudya zambiri zopanda kanthu
Mmene Mungayang'anire Zakudya Zam'madzi
Ophunzira anu odwala matenda a shuga angakuphunzitseni momwe mungawerengere chakudya. Adzawongolera malemba omwe ali nawo kuti akuthandizeni kuzindikira mapangidwe. Kuonjezera apo, akhoza kukupatsani zinthu ndi malingaliro oyenera kuwerengera zakudya zomwe zilibe malemba. Kawirikawiri, anthu amawerengera magalamu ambiri a chakudya. Anthu ena amagwiritsabe ntchito njira yakale ya kuwerengera makapu ndi kuwerengera mavitamini a chakudya m'thupi.
Mwachitsanzo, carb imodzi kutumikira = 15 magalamu a carbs. Ngati mutapatsidwa makilogalamu 60 a carbu kuti mudye chakudya chimodzi, izo zikhoza kufanana ndi mavitamini anayi (60 ogawanika ndi 15).
Ziwerengero za Carb zingapezeke kuchokera:
- Zolemba za Chakudya, mabuku, webusaiti, mapulogalamu
- Mawotchi amatsenga
- Zakudya zingakhale "zongogwiritsidwa ntchito" kuti mupange mawonekedwe apadera a mavitamini
- Dokotala wanu kapena odyetserako zakudya akhoza kukhala ndi zopereka ndi zitsanzo za ma carb servings
Zitsanzo za Utumiki Wina wa Carb
Kupeza chiwerengero cha carb ku limba la chakudya kapena chithandizo chowerengera chakudya ndichindunji. Komabe, pamene izi sizilipo, malingaliro a galimoto imodzi omwe amagwiritsa ntchito chakudya chofala ndi awa:
- Chipatso chimodzi cha zipatso (kukula kwa mpira wa tenisi)
- Chigawo chimodzi cha mkate
- Mtundu umodzi wa masentimita asanu ndi limodzi
- Theka la hamburger bun, English muffin
- Chikho chimodzi chokha kapena chosakanizidwa chopanda mafuta kapena yogurt
- Chikho chimodzi cha mkaka
- Chikho chimodzi chachitatu cha pasitala yophika, mpunga, barele, wachibale
- Mbatata yaing'ono (3oz)
- Chikho chimodzi cha chimanga, nyemba, nandolo
- Mphindi ya chikho oatmeal
- Nkhosa yamphongo yachitatu ya chikho
- Anthu osokoneza anayi kapena asanu ndi limodzi
- Makapu atatu ophikira
- Nkhuku zisanu ndi imodzi za nkhuku
- Gawo limodzi laling'ono
- Chakudya chokhala ndi masentimita awiri kapena masentimita opanda chisanu kapena ma cookies awiri
- Mmodzi tbsp. wokondedwa kapena shuga
- Chikho chimodzi cha msuzi
Zojambula Zojambula Kutumikira Makamaka a Zakudya Zamagazi
- Chikho chimodzi = nkhonya, mpira wa tenisi kapena baseball
- Chikho chimodzi: theka la baseball, babu kapena ayisikilimu
- Chikho chakumtunda = chochepa
- Mmodzi tbsp = thupi limodzi
- Awiri tbsp = galasi limodzi lojambula
- Mmodzi tsp = imodzi yamatala kapena tilema
Zinthu Zothandiza Kwambiri Zodziwa
- Carbs imatulutsa shuga m'magazi mofulumira komanso mofulumira kuposa chigawo chilichonse cha zakudya.
- Makamaka pafupifupi 100% mu zakudya zomwe mumadya zimasanduka shuga mkati mwa mphindi 90 za chakudya.
- Kudya zakudya zamapuloteni ndi zakudya zamtundu uliwonse zimathandiza kuti shuga ya magazi isasunthike. Mapuloteni amodzi ndi ofanana ndi magalamu 7 a mapuloteni. Kafukufuku wina amafunanso kuti kudya mapuloteni poyamba kuthetsa shuga .
- Kudya zakudya komanso kudya masabata awiri kapena atatu kudzathandizanso kuchepetsa shuga wa magazi.
- Musaiwale kuyang'ana kukula kwa kutumikira. Zakudya zingakhale ndi antchito oposa.
Kusinthidwa: June 13, 2016 ndi Barbie Cervoni MS, RD, CDE
Zotsatira:
Kuwerengera Zakudya Zamadzimadzi. Association of American Diabetes Association. Zapezeka: 08/15/2011
Johnson, Mary A. "Zakudya Zamadzimadzi Kuwerengera Anthu Amene Ali ndi Matenda a Shuga." Diabetes Spectrum 2000 13 (3): 149
Shukla A, Iliescu R, Thomas C, Aronne L. "Chakudya Chakudya Chakhala ndi Mphamvu Yofunika Kwambiri Pamalo Opanga Thupi ndi Insulin Levels". Chisamaliro cha shuga. 2015; 38 (7): e98-e99. Ipezeka pa mzere. September 17, 2015:
Association of American Diabetes Association. Malamulo a Zamankhwala pa Matenda a Shuga - 2015. Chisamaliro cha shuga . 2015 Jan; 38 (Suppl 1): S1-90.