Matenda a shuga 2 - kukonzekera chakudya

Mukakhala ndi matenda ashuga amtundu wa 2, kutenga nthawi kukonzekera chakudya chanu kumathandiza kwambiri kuti muchepetse magazi ndi shuga.

Cholinga chanu chachikulu ndikusunga mulingo wama shuga (shuga) m'magazi anu. Pofuna kuthandizira shuga wanu wamagazi, tsatirani dongosolo lazakudya lomwe lili ndi:

• Chakudya chochokera m'magulu onse azakudya
• Ma calories ochepa
• Pafupifupi kuchuluka kwa chakudya chilichonse pachakudya chilichonse
• Mafuta athanzi

Pamodzi ndi kudya chakudya chopatsa thanzi, mutha kuthandizanso kuti shuga wamagazi anu azikhala ochepa polemera. Anthu omwe ali ndi matenda a shuga amtundu wa 2 nthawi zambiri amakhala onenepa kwambiri kapena onenepa kwambiri. Kutaya ngakhale mapaundi 10 (4.5 kilogalamu) kumatha kukuthandizani kuti muchepetse matenda anu ashuga. Kudya zakudya zopatsa thanzi ndikukhalabe achangu (mwachitsanzo, kuyenda mphindi 60 kapena zochitika zina patsiku) kungakuthandizeni kukwaniritsa ndikukwaniritsa cholinga chanu chochepetsa thupi. Ntchito imalola minofu yanu kugwiritsa ntchito shuga kuchokera m'magazi osafunikira insulini yosunthira shuga m'maselo a minofu.

NKHANI ZOMWE ZINTHU ZIMAGWIRITSA NTCHITO KWAMBIRI

Zakudya m'thupi zimapatsa mphamvu thupi lanu. Muyenera kudya chakudya kuti mukhale ndi mphamvu. Koma chakudya chimakulitsanso shuga m'magazi mwanu komanso mwachangu kuposa zakudya zina.

Mitundu yayikulu ya chakudya ndimatumba, shuga, ndi michere. Dziwani zakudya zomwe zili ndi chakudya. Izi zidzakuthandizani pakukonzekera chakudya kuti musunge shuga m'magazi anu. Sikuti ma carbohydrate onse amatha kuthyoledwa ndikutengera thupi lanu. Zakudya zokhala ndi zopatsa mphamvu zambiri, kapena fiber, sizimakulitsa shuga wamagazi kuchokera pazolinga zanu. Izi zimaphatikizapo zakudya monga nyemba ndi mbewu zonse.

KUKONZEKERERA CHAKUDYA KWA ANA NDI MTUNDU WA 2 ASUKU

Zakudya zimayenera kuganizira kuchuluka kwa zopatsa mphamvu zomwe ana amafunika kukula. Mwambiri, zakudya zazing'ono zitatu ndi zokhwasula-khwasula zitatu patsiku zitha kuthandizira kukwaniritsa zosowa za kalori. Ana ambiri omwe ali ndi matenda a shuga a mtundu wachiwiri ndi onenepa kwambiri. Cholingacho chiyenera kufikira kulemera kwabwino mwa kudya zakudya zopatsa thanzi ndikupeza zochitika zambiri (mphindi 150 pasabata).

Gwiritsani ntchito katswiri wazakudya zolembetsedwa kuti mupange dongosolo la chakudya cha mwana wanu. Katswiri wolemba zamankhwala ndi katswiri wazakudya ndi zakudya.

Malangizo otsatirawa atha kuthandiza mwana wanu kuti azitsatira:

• Palibe chakudya choletsedwa. Kudziwa momwe zakudya zosiyanasiyana zimakhudzira shuga wamagazi a mwana wanu zimakuthandizani inu ndi mwana wanu kusunga shuga m'magazi osiyanasiyana.
• Thandizani mwana wanu kuphunzira kuchuluka kwa chakudya choyenera. Izi zimatchedwa gawo lowongolera.
• Uzani banja lanu pang'onopang'ono kusiya kumwa zakumwa zozizilitsa kukhosi ndi zakumwa zina zotsekemera, monga zakumwa zamasewera ndi timadziti, kupita kumadzi wamba kapena mkaka wopanda mafuta ambiri.

MALANGIZO OKHUDZA

Aliyense ali ndi zosowa zake. Gwirani ntchito ndi omwe amakuthandizani azaumoyo, odziwitsa anthu za kadyedwe, kapena wophunzitsa za matenda a shuga kuti apange dongosolo la chakudya lomwe lingakuthandizeni.

Mukamagula, werengani zolemba kuti musankhe bwino zakudya.

Njira yabwino yoonetsetsa kuti mwapeza zakudya zonse zofunika pakudya ndi kugwiritsa ntchito mbale. Ichi ndi chitsogozo cha chakudya chowoneka chomwe chimakuthandizani kusankha mitundu yabwino ndi chakudya choyenera kudya. Imalimbikitsa magawo okulira a masamba osakhuthala (theka la mbale) ndi magawo ochepa am'mapuloteni (kotala limodzi la mbale) ndi wowuma (kotala limodzi la mbale).

Idyani Zakudya Zosiyanasiyana

Kudya zakudya zosiyanasiyana kumakuthandizani kukhala wathanzi. Yesetsani kuphatikiza zakudya zochokera m'magulu onse azakudya pachakudya chilichonse.

Masamba (2 (mpaka 3 makapu kapena magalamu 450 mpaka 550 patsiku)

Sankhani masamba atsopano kapena achisanu osakaniza msuzi, mafuta, kapena mchere. Zomera zosakhala zolimba zimaphatikizapo zobiriwira zakuda komanso masamba achikasu kwambiri, monga nkhaka, sipinachi, broccoli, letesi ya Roma, kabichi, chard, ndi tsabola wa belu. Zomera zosakaniza monga chimanga, nandolo wobiriwira, nyemba za lima, kaloti, zilazi ndi taro. Dziwani kuti mbatata iyenera kuonedwa kuti ndi wowuma bwino, monga mkate woyera kapena mpunga woyera, m'malo mwa masamba.

Zipatso (1½ mpaka 2 makapu kapena 240 mpaka 320 magalamu patsiku)

Sankhani zipatso, mazira, zamzitini (popanda shuga kapena madzi owonjezera), kapena zipatso zouma zosasakaniza. Yesani maapulo, nthochi, zipatso, yamatcheri, malo ogulitsa zipatso, mphesa, vwende, malalanje, mapichesi, mapeyala, papaya, chinanazi, ndi zoumba. Imwani timadziti tomwe tili ndi zipatso 100% popanda zowonjezera kapena zotsekemera.

Mbewu (ma ola 3 mpaka 4 kapena magalamu 85 mpaka 115 patsiku)

Pali mitundu iwiri ya mbewu:

• Mbeu zonse sizinasinthidwe ndipo zimakhala ndi kernel yonse. Zitsanzo zake ndi ufa wa tirigu wathunthu, phala la oat, chimanga chonse, amaranth, balere, bulauni ndi mpunga wamtchire, buckwheat, ndi quinoa.
• Mbewu zoyengedwa zasinthidwa (milled) kuchotsa chinangwa ndi majeremusi. Zitsanzo zake ndi ufa woyera, chimanga chopanda utoto, buledi woyera ndi mpunga woyera.

Njere zimakhala ndi wowuma, mtundu wa chakudya. Zakudya zam'madzi zimakweza shuga yanu yamagazi. Kuti muzidya moyenera, onetsetsani kuti theka la mbewu zomwe mumadya tsiku lililonse ndizobzala. Mbewu zonse zimakhala ndi ulusi wambiri. CHIKWANGWANI mu zakudya chimasunga shuga kuti musakwere mwachangu.

PROTEIN CHAKUDYA (ma ola 5 mpaka 6½ kapena magalamu 140 mpaka 184 patsiku)

Zakudya zamapuloteni zimaphatikizapo nyama, nkhuku, nsomba, mazira, nyemba ndi nandolo, mtedza, mbewu, ndi zakudya za soya. Idyani nsomba ndi nkhuku nthawi zambiri. Chotsani khungu ku nkhuku ndi Turkey. Sankhani mabala owonda a ng'ombe, nyama yang'ombe, nyama yankhumba, kapena nyama zamtchire. Chepetsani mafuta onse owoneka ndi nyama. Kuphika, kuotcha, kuphika, kuphika, kapena kuwira mmalo moziziritsa. Mukamawotcha mapuloteni, gwiritsani ntchito mafuta athanzi monga maolivi.

DAIRY (makapu 3 kapena magalamu 245 patsiku)

Sankhani mkaka wopanda mafuta ambiri. Dziwani kuti mkaka, yogati, ndi zakudya zina za mkaka zimakhala ndi shuga wachilengedwe, ngakhale zilibe shuga wowonjezera. Zindikirani izi mukamakonzekera chakudya kuti mukhalebe mumlingo wamagazi anu. Zina zamkaka zopanda mafuta zimakhala ndi shuga wambiri wowonjezera. Onetsetsani kuti muwerenge chizindikirocho.

MAFUTA / MAFUTA (osaposa supuni 7 kapena mamililita 35 patsiku)

Mafuta sawonedwa ngati gulu lazakudya. Koma ali ndi michere yomwe imathandizira thupi lanu kukhalabe wathanzi. Mafuta ndi osiyana ndi mafuta chifukwa mafuta amakhalabe amadzimadzi kutentha. Mafuta amakhalabe olimba kutentha.

Chepetsani kudya zakudya zamafuta, makamaka mafuta okhala ndi mafuta ambiri, monga ma hamburger, zakudya zokazinga kwambiri, nyama yankhumba, ndi batala.

M'malo mwake, sankhani zakudya zomwe zili ndi mafuta ambiri a polyunsaturated kapena monounsaturated. Izi zimaphatikizapo nsomba, mtedza, ndi mafuta a masamba.

Mafuta amatha kukweza shuga wamagazi, koma osati mwachangu ngati wowuma. Mafuta amakhalanso ndi ma calories ambiri. Yesetsani kugwiritsa ntchito mopitilira muyeso watsiku ndi tsiku wamasupuni 7 (35 milliliters).

KODI NDI CHIYANI KWA MOYO NDI SWEETS?

Ngati mwasankha kumwa mowa, chepetsani kuchuluka kwake ndikumadya. Funsani wothandizira zaumoyo wanu za momwe mowa ungakhudzire shuga m'magazi anu ndikudziwe kuchuluka kwanu.

Maswiti ali ndi mafuta ambiri komanso shuga. Sungani magawo azing'ono zazing'ono.

Nawa maupangiri othandiza kupewa kudya maswiti ambiri:

• Funsani makapu owonjezera ndi mafoloko ndikugawana mchere wanu ndi ena.
• Idyani maswiti opanda shuga.
• Nthawi zonse funsani kukula kocheperako kapena kukula kwa ana.

Gulu Lanu Losamalira Matenda A Shuga ALIPO LOKUTHANDIZANI

Poyambirira, kukonzekera chakudya kumakhala kovuta. Koma zidzakhala zosavuta chifukwa chidziwitso chanu chimakula pazakudya ndi zomwe zimakhudza shuga wanu wamagazi. Ngati mukukumana ndi mavuto pokonzekera kudya, lankhulani ndi gulu lanu lothandizira matenda ashuga. Alipo kuti akuthandizeni.

Mtundu 2 shuga zakudya; Zakudya - matenda ashuga - mtundu wachiwiri

• Zakudya zosavuta
• Zakudya zovuta
• Mafuta okhuta
• Werengani zolemba za chakudya
• myPlate

Bungwe la American Diabetes Association. 5. Kuthandiza kusintha kwamakhalidwe ndi moyo wabwino kuti zitukule zotsatira zathanzi: Miyezo Yachipatala mu Matenda A shuga-2020. Chisamaliro cha shuga. 2020; 43 (Suppl 1): S48-S65. PMID: 31862748 pubed.ncbi.nlm.nih.gov/31862748/.

Bungwe la American Diabetes Association. 3. Kupewa kapena kuchedwa kwa matenda ashuga amtundu wa 2: Miyezo Yachipatala mu Matenda A shuga-2020. Chisamaliro cha shuga. 2020; 43 (Suppl 1): S32-S36. PMID: 31862746 adasankhidwa.ncbi.nlm.nih.gov/31862746/.

Tsamba la American Diabetes Association. Chakudya cha matenda a shuga. www.diabetesfoodhub.org. Idapezeka pa Meyi 4, 2020.

Kusintha AB, Dennison M, Gardner CD, et al. Mankhwala othandizira achikulire omwe ali ndi matenda ashuga kapena ma prediabetes: lipoti logwirizana. Chisamaliro cha shuga. 2019; 42 (5): 731-754. PMID: 31000505 pubed.ncbi.nlm.nih.gov/31000505/.

Chinsinsi MC, Ahmann AJ. Njira zamankhwala zamtundu wa 2 shuga. Mu: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, olemba. Buku la Williams la Endocrinology. Wolemba 14th. Philadelphia, PA: Elsevier; 2020: chap 35.