Zida Zogwiritsira Ntchito Zakudya Zamadzimadzi
Kawirikawiri anthu omwe ali ndi matenda a shuga a mtundu wa 2 ayenera kutsatira chakudya chokhazikika cha makhabohydrate kuti athetsere shuga awo. Zakudya ndi zakudya zomwe zimakhudza kwambiri shuga. Pamene zimagwiritsidwa ntchito, zimagawidwa zimagwedezeka ndikusanduka shuga. Insulini ndi hormone yomwe imatenga shuga kuchokera ku magazi kupita ku maselo kuti agwiritse ntchito mphamvu. Mukakhala ndi mtundu wa shuga wa mtundu wa 2, maselo amatha kuteteza insulini komanso shuga amakhalabe mumtsinje wa magazi m'malo mopititsidwa ku maselo.
Kusintha mavitamini a m'thupi mwa kusunga mbali zogwirizana kungathandize thupi kulamulira shuga la magazi ndikupangitsa kulemera kwa thupi (komwe kumathandiza thupi lanu kugwiritsira ntchito insulini). Njira imodzi yochitira izi ndiyo kudya chakudya chofanana nthawi zonse tsiku ndi tsiku. Sikutanthauza kuti muyenera kudya chakudya chomwecho tsiku ndi tsiku; m'malo mwake amadalira kudya chakudya chokhazikika pa chakudya. Funsani aphunzitsi anu a shuga ovomerezeka kapena a dietitian olembedwa omwe angati magalamu a mavitamini muyenera kudya pa chakudya.
Kodi Zakudya Ndi Zotani?
Zakudya zowonjezera zimapezeka mu magalamu ndipo zimapezeka mu zakudya monga zakudya zowonjezera, masamba obiriwira, masamba, zipatso, mkaka / yogurt ndi zakudya zowonjezera. Zakudya zomwe ziri ndi malemba ndi zosawerengeka zowerengeka kuposa zomwe ziribe zilembo (monga zipatso). Kuti mudziwe momwe mungapezere zakudya zamagulu molondola mungafune kuyikapo zinthu zina. Werengani pansipa kuti mudziwe zomwe mukufuna kuti muwerenge makapu molondola:
Makalata Odya:
Ngati simukudziwa kuĊµerenga lemba la chakudya, muyenera kuphunzira. Malemba a zakudya akhoza kukuthandizani kudziwa kuchuluka kwa zimagawidwe mu chakudya ndi kumene chakudyacho chimachokera. Chinthu choyamba chimene mukufuna kuyang'ana pamene mukuwerenga chizindikiro ndi kukula kwake. Kenaka, mukufuna kudziwa momwe mungagwiritsire ntchito potengera chidebe ndipo potsirizira pake, mukufuna kuti muyambe makompyuta.
Mwachitsanzo, ngati mukuwerenga kalata yamtengo wapatali ndipo chizindikirocho chimati: Kutumikira kukula: 3/4 chikho: Kutumikira pa chidebe: 12: Zagawenga zonse: 24 g: Fiber 3 g: Shuga 3 g ndi Mavitamini ena: 18 g ndiye mukhoza tanthawuzeni motere:
- Nkhokwe imodzi imatengedwa ngati 3/4 ya chikho ndipo, mu chikhochi 3/4, pali 24 g makhahydrate, 3 g fiber, ndi 3 g shuga. Bokosi lonse lili ndi khumi ndi ziwiri, 3/4 kapu. Ngati mutadya makapu oposa 3/4 muyenera kuchulukitsa kuchuluka kwa mavitamini omwe mudzadya ndi mavitamini onse kuti mudziwe kuchuluka kwa chakudya chomwe mudya. Mwachitsanzo, ngati mumadya makapu 1 1/2 a tirigu (zomwe zilipo 3/4 kapu) muyenera kuchulukitsa zonse zomwe zimakhala ndi madzi m'thupi, zomwe zikutanthawuza kuti mukudya 48 g wa makhabohydrate.
- Kuti mudziwe zambiri zokhudza kuwerenga kwala: Mmene Mungayesere Zakudya Zakudya
Kuyeza Zophika ndi Supuni:
Kuyeza makapu ndi makapu kukuthandizani kuti mupeze molondola kukula kwa chakudya chakuthupi. Mufuna kupeza makapu oyeza. Kawirikawiri, zipangizozi zingagwiritsidwe ntchito poyesa chakudya monga zakumwa, zokolola, mbewu, nyemba, nyemba, mabala, ndi zina. Nsonga zina zabwino zonyenga:
1/3 chikho chophika cha pasitala kapena mpunga = 15 g zimagawidwe
1/2 chikho chophika oatmeal = 15 g zimagawidwe
1 8 oz chikho cha mkaka = 12 g zakumwa
1 Supuni ya uchi, madzi, agave = ~ 15 g zimagawidwe
1 Supuni ya ketchup = 4 g Zakudya
Chakudya Chakudya
Miyeso ya chakudya ndi yothandiza pamene mukuyesera kuwerengera chakudya cha zakudya m'zakudya zomwe mulibe chizindikiro kapena zakudya zomwe kukula kwake kumatumizidwa kulemera kwake. Mwachitsanzo, zakudya monga zipatso, mbatata, ndi mbewu zina zimalemba gawolo. Ngati muli ndi chakudya chambiri, mungathe kudziwa kulemera kwa chakudya ndi cholembera ndi bukhu la kuwerengera zamagulubadidwe kapena mapulogalamu kuti mudziwe kuchuluka kwa zimagawenga mu chakudyacho.
Nazi nsonga zina zachinyengo za chakudya cholemera:
4 oz ya zipatso zonse = 15 g zimagawidwe
3 oz wa mbatata = 15 g Zakudya
2 oz wouma wambiri = 45 g Zakudya zamadzimadzi (2 oz zakuya zokolola pafupifupi 1 chikho zophika)
1 oz wa mkate = 15 g Zakudya zam'madzi (mungagwiritse ntchito izi kwa mkate, ma rolls, bagels, etc.)
Zakudya Zamadzimadzi Kuwerengera Mapulogalamu ndi Websites:
Mukhoza kugwiritsa ntchito mawebusaiti kapena mapulogalamu kuti muwone za zakudya zokhudzana ndi zakudya zokhudzana ndi zakudya zina. Izi zimathandizanso pamene mukuyang'ana mitundu yowonjezera zakudya komanso zakudya zodyera. Mapulogalamu ena a makapu akhoza kukuthandizani kuti mupange ma labels ndi ndalama zamagulupu chifukwa cha maphikidwe omwe mwalenga omwe amateteza nthawi kuti ayang'ane chinthu china chilichonse cha chakudya. Mawebusaiti ena ndi awa:
KaloriKing
NutritionData
Mapulogalamu ena ndi awa:
Zolemba
EatOutWell
KaloriKing
dLife