Chimodzi mwa zinthu zomwe ndimakonda kwambiri ndikuuza odwala anga zomwe sayenera kudya. Ndimakonda kuika maganizo pazochitika zabwino ndikuphunzitsa odwala anga za zakudya zabwino zomwe mungadye. Koma, nthawi ndi nthawi, ndimaona kuti anthu ena amayamikira akauzidwa kuti zakudya zina "zimachoka malire." Mitundu ya zakudya zomwe ndingayese "kuziika malire" zingadabwe nazo chifukwa zomwe anthu amaganiza kuti zathanzi sizingakhale zosankha zabwino.
Zina mwa zakudya izi ndizodziwika chifukwa zili ndi shuga wochuluka - mwachitsanzo, phokoso, cookies, soda, ndi zina. Zakudya zina zomwe muyenera kuzipewa ndi zakudya zowonjezera mu ma carbohydrate ndi / kapena shuga zopanda malire, ndi omwe akusoĊµa zakudya (mavitamini ndi mchere). Nazi zitsanzo izi:
Ng'ombe Zonse Za Tirigu
Ngakhale mtundu uwu wa bagel uli wonse tirigu, izo sizikutanthauza kuti ali ndi zakudya zochepa kuposa zoyera limodzi. Mmodzi wa bagel ndi ofanana ndi kudya 4-6 magawo a mkate, zomwe zikutanthauza kuti zimakhala zofiira kwambiri ndipo zimatha kutulutsa shuga . Bagels akusowetsanso kudzaza fiber ndi mapuloteni. Choncho, mwinamwake mumakhala ndi njala maola pang'ono mutatha kudya zomwe zingakhudze kwambiri shuga ndi kulemera kwanu.
- Kuti mupange chisankho chabwino, sankhani kudya 1/2 (kutulutsidwa) ndipo pamwamba pake padzakhala oyera azungu owala ndi masamba omwe mumasankha. Zomwe ndimakonda kwambiri ndi 3 azungu azungu ndi 1/3 tsamba, ndi 1/2 kapinachi sipinachi - izi zimaphatikiza mapuloteni, mavitamini, ndi mafuta abwino. Kafukufuku wina amasonyeza kuti mapuloteni akuluakulu, apamwamba kwambiri, chakudya cham'mawa cham'mawa chingathandize kuchepetsa HgbA1c.
Tirigu Wonse Pretzels
Nthenda zonse za tirigu zowoneka ngati tirigu wabwino chifukwa tirigu wonse, koma pretzels ali olemera mu sodium ndi kusowa zakudya. Mtumiki wina wa honey pretzels amakupatsa makilogalamu 110, 1 g mafuta, 20 0mg sodium, 24 g zimagawidwe, 1 g zitsulo ndi mapuloteni 3 g. Pretzels amakhalanso ndi ndondomeko yothamanga kwambiri yomwe ingakhudze shuga ya magazi.
Nyuzipepala ya American Diabetes Association ikuonetsa kuti kulowetsa chakudya chochepa kwambiri cha chakudya cha glycemic index chifukwa cha chakudya chokwanira cha glycemic chikhoza kuyambitsa shuga.
- Posankha chotupitsa ndibwino kusankha zakudya zomwe zili ndi fiber komanso mapuloteni. Mwachitsanzo: apulo ndi mandimu kapena kaloti ndi hummus. Kuti mudziwe zambiri pazowonjezereka: Zokhudza Zambiri Zokwanira ndi Mtundu Wachiwiri wa Shuga
- 20 Zosakaniza kwa ma kalori 200 kapena ochepa
Zipatso Zouma (Ngakhale Zosasintha)
Zipatso zouma, makamaka zipatso zouma zomwe zili ndi yogurt, chokoleti, kapena zotsekemera zina zodzala ndi shuga kwazing'ono. Chifukwa zipatso zouma zimatsitsimuka, kutumikira ndiko kochepa kwambiri. Ntchito imodzi ya zoumba ndipuniketi ziwiri zokha.
- Ngati n'kotheka, ndi bwino kudya zipatso zonse ndi kuchepetsa magawo anu pafupifupi 2-3 max pa tsiku. Phunzirani momwe mungaphatikizire zipatso mu dongosolo lanu la chakudya: Kodi Ndingadye Zipatso Ngati Ndili ndi Matenda a Shuga?
Margarine
Sikuti margarine onse adalengedwa ofanana. Cholinga cha margarine ndiko kuchepetsa mafuta okhuta ndi ma calories. Komabe, ma margarine ena amafalikira opangidwa ndi mafuta osakanizidwa. Pewani mafuta opatsirana chifukwa amachitanso chimodzimodzi ndi mafuta odzaza.
- Posankha margarine, onetsetsani kuti mukuwerenga lembalo. Ngati chizindikirocho chikulemba "hydrogenated kapena partially hydrogenated mafuta" muyenera kupewa. Yesetsani kufalitsa mkate wonse wa tirigu ndi mafuta omwe amagwiritsa ntchito mafuta monga hummus, avocado, ndi mafuta a mtedza.
> Zosowa
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. > ndi > Wainstein, J. (2013), Chakudya cham'mawa chamakono chokhala ndi mapuloteni ndi mafuta chimachepetsa mphamvu yolimbitsa thupi mu mtundu 2 wa shuga. Kunenepa kwambiri. lembani: 10.1002 / oby.20654
> Chigwirizano cha ku America cha shuga. Chiwerengero cha matenda a shuga ndi shuga. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/kumvetsa-carbohydrates/glycemic-index-and-diabetes.html