Zakudya zamagulu ashuga

Gestational shuga ndi shuga wambiri wamagazi (shuga) yemwe amayamba panthawi yapakati. Kudya zakudya zopatsa thanzi komanso zopatsa thanzi kungakuthandizeni kuthana ndi vuto la matenda ashuga. Malangizo omwe akutsatiridwa ndi azimayi omwe ali ndi matenda ashuga omwe samatenga insulin.

Kuti mukhale ndi chakudya choyenera, muyenera kudya zakudya zosiyanasiyana zabwino.Kuwerenga zolemba za chakudya kumatha kukuthandizani kuti musankhe bwino mukamagula.

Ngati ndinu odyetsa zamasamba kapena chakudya chapadera, lankhulani ndi omwe amakuthandizani kuti muwone ngati mukudya bwino.

Mwambiri, muyenera kudya:

• Zipatso zambiri ndi ndiwo zamasamba
• Mapuloteni ochepa komanso mafuta athanzi
• Mbewu zochepa, monga mkate, chimanga, pasitala, ndi mpunga, komanso masamba owuma, monga chimanga ndi nandolo
• Zakudya zochepa zomwe zimakhala ndi shuga wambiri, monga zakumwa zoziziritsa kukhosi, timadziti ta zipatso, ndi mitanda

Muyenera kudya chakudya chochepa chochepa pang'ono mpaka pang'ono komanso tsiku limodzi kapena angapo tsiku lililonse. Osadumpha chakudya ndi zokhwasula-khwasula. Sungani kuchuluka ndi mitundu ya chakudya (chakudya, mafuta, ndi mapuloteni) pafupifupi tsiku ndi tsiku. Izi zitha kukuthandizani kuti shuga wanu wamagazi akhazikike.

MABWINO OYENERA

• Osachepera theka la zopatsa mphamvu zomwe mumadya ziyenera kubwera kuchokera ku chakudya.
• Zakudya zambiri zimapezeka muzakudya kapena zotsekemera. Mulinso mkate, mpunga, pasitala, phala, mbatata, nandolo, chimanga, zipatso, madzi azipatso, mkaka, yogati, makeke, maswiti, soda ndi maswiti ena.
• Zakudya zamtundu wapamwamba, zakumwa zonse ndizosankha zabwino. Mitundu iyi yamadzimadzi amatchedwa chakudya chovuta.
• Yesetsani kupewa kudya chakudya chosavuta, monga mbatata, French-fries, mpunga woyera, maswiti, soda, ndi maswiti ena. Izi ndichifukwa choti zimayambitsa shuga m'magazi mwanu mutadya zakudya zotere.
  
• Masamba ndi abwino ku thanzi lanu komanso shuga lanu lamagazi. Sangalalani ambiri a iwo.
• Zakudya zamadzimadzi mu chakudya zimayezedwa magalamu. Mutha kuphunzira kuwerengera kuchuluka kwa chakudya muzakudya zomwe mumadya.

Tirigu, nyemba, ndi masamba a masamba

Idyani magawo asanu ndi limodzi kapena kupitilira apo patsiku. Kutumikira kumafanana:

• Gawo limodzi la mkate
• 1 ounce (28 magalamu) phala wokonzeka kudya
• 1/2 chikho (105 magalamu) mpunga wophika kapena pasitala
• 1 Muffin wachingelezi

Sankhani zakudya zodzaza ndi mavitamini, michere, fiber, ndi chakudya chamagulu. Zikuphatikizapo:

• Mkate wonse wa tirigu ndi ophwanya
• Mbewu zonse zambewu
• Mbewu zonse, monga balere kapena oats
• Nyemba
• Mpunga wabulauni kapena wamtchire
• Pasitala yonse ya tirigu
• Masamba owuma, monga chimanga ndi nandolo

Gwiritsani ntchito tirigu wathunthu kapena ufa wina wonse pophika ndi kuphika. Idyani mikate yambiri yamafuta ochepa, monga ma tortilla, ma muffin achingerezi, ndi mkate wa pita.

ZAMASAMBA

Idyani magawo atatu kapena asanu patsiku. Kutumikira kumafanana:

• 1 chikho (340 g) masamba obiriwira, masamba obiriwira
• 1 chikho (340 magalamu) yophika kapena yodulidwa masamba obiriwira
• Chikho cha 3/4 (255 magalamu) madzi a masamba
• 1/2 chikho (170 magalamu) a masamba odulidwa, ophika kapena yaiwisi

Zosankha zamasamba zabwino ndizo:

• Masamba atsopano kapena oundana opanda msuzi wowonjezera, mafuta, kapena mchere
• Masamba obiriwira obiriwira komanso achikasu, monga sipinachi, broccoli, letesi ya Roma, kaloti, ndi tsabola

ZIPATSO

Idyani magawo awiri kapena anayi patsiku. Kutumikira kumafanana:

• Chipatso chimodzi chamkati (monga nthochi, apulo, kapena lalanje)
• 1/2 chikho (170 magalamu) wodulidwa, wachisanu, wophika, kapena zipatso zamzitini
• Chikho cha 3/4 (mamililita 180) msuzi wazipatso

Zosankha zabwino za zipatso ndi izi:

• Zipatso zonse osati timadziti. Ali ndi ulusi wambiri.
• Zipatso za zipatso, monga malalanje, zipatso zamphesa, ndi ma tangerines.
• Madzi azipatso popanda shuga wowonjezera.
• Zipatso ndi timadziti. Ndiopatsa thanzi kuposa mitundu yozizira kapena yamzitini.

NKHOSA NDI TSIKU

Idyani magawo anayi amkaka wopanda mafuta kapena nonfat patsiku. Kutumikira kumafanana:

• 1 chikho (240 milliliters) mkaka kapena yogurt
• 1 1/2 oz (42 magalamu) tchizi wachilengedwe
• 2 oz (56 magalamu) tchizi osinthidwa

Kusankha mkaka wathanzi ndi monga:

• Mkaka wamafuta ochepa kapena wopanda mafuta kapena yogurt. Pewani yogurt ndi shuga wowonjezera kapena zotsekemera zopangira.
• Zakudya za mkaka ndizopangira kwambiri mapuloteni, calcium, ndi phosphorous.

Mapuloteni (nyama, nsomba, nyemba youma, mazira, ndi mazira)

Idyani magawo awiri kapena atatu patsiku. Kutumikira kumafanana:

• 2 mpaka 3 oz (55 mpaka 84 magalamu) nyama yophika, nkhuku, kapena nsomba
• 1/2 chikho (170 magalamu) nyemba zophika
• Dzira 1
• Supuni 2 (30 magalamu) batala wa chiponde

Mapuloteni omwe mungasankhe ndi awa:

• Nsomba ndi nkhuku. Chotsani khungu ku nkhuku ndi Turkey.
• Kutsamira kwa ng'ombe, nyama yamwana wang'ombe, nyama ya nkhumba kapena nyama zamtchire.
• Chepetsani mafuta onse owoneka ndi nyama. Kuphika, kuotcha, kuphika, kuphika, kapena kuwira mmalo moziziritsa. Zakudya zochokera mgululi ndizopangira mavitamini B, mapuloteni, ayironi, ndi zinc.

MASWITI

• Maswiti ali ndi mafuta ambiri komanso shuga, choncho chepetsani kuchuluka kwa momwe mumawadyera. Sungani magawo azing'ono zazing'ono.
• Ngakhale maswiti opanda shuga sangakhale chisankho chabwino. Izi ndichifukwa choti mwina sangakhale opanda chakudya kapena zopatsa mphamvu.
• Funsani makapu owonjezera kapena mafoloko ndikugawana mchere wanu ndi ena.

MAFUTA

Mwambiri, muyenera kuchepetsa kudya zakudya zamafuta.

• Pitani mosavuta pa batala, margarini, kuvala saladi, mafuta ophika, ndi mchere.
• Pewani mafuta okhala ndi mafuta ochulukirapo monga hamburger, tchizi, nyama yankhumba, ndi batala.
• Osadula mafuta ndi mafuta kuchokera pazakudya zanu kwathunthu. Amapereka mphamvu zakukula ndipo ndizofunikira pakukula kwa ubongo wamwana.
• Sankhani mafuta athanzi, monga mafuta a canola, maolivi, mafuta a chiponde, ndi mafuta osungunula. Phatikizani mtedza, mapeyala, ndi azitona.

ZINTHU ZINTHU ZIMASINTHA

Wothandizira anu angathenso kupereka malingaliro otetezeka. Kuyenda nthawi zambiri kumakhala kosavuta kuchita masewera olimbitsa thupi, koma kusambira kapena zochitika zina zochepa zimathandizanso. Kuchita masewera olimbitsa thupi kungakuthandizeni kuti shuga wambiri wamagazi aziwongolera.

Gulu Lanu Losamalira Zaumoyo NDIPO LIDZAKUTHANDIZANI

Poyambirira, kukonzekera chakudya kumakhala kovuta. Koma zidzakhala zosavuta mukamaphunzira zambiri zamakudya ndi zomwe zimakhudza shuga wanu wamagazi. Ngati mukukumana ndi mavuto pokonzekera chakudya, lankhulani ndi gulu lanu lazachipatala. Alipo kuti akuthandizeni.

Zakudya zamagulu ashuga

American College of Obstetrics ndi Gynecology; Komiti Yazochita Zolemba - Zobereka. Yesetsani Bulletin Na. 137: Gestational shuga mellitus. Gynecol Woletsa. 2013; 122 (2 Pt 1): 406-416. PMID: 23969827 www.ncbi.nlm.nih.gov/pubmed/23969827. (Adasankhidwa)

Bungwe la American Diabetes Association. 14. Kusamalira matenda ashuga ali ndi pakati: miyezo ya chithandizo chamankhwala ashuga - 2019. Chisamaliro cha shuga. 2019; 42 (Suppl 1): S165-S172. PMID: 30559240 www.ncbi.nlm.nih.gov/pubmed/30559240.

Landon MB, PM wa Catalano, Gabbe SG. Matenda ashuga ovuta kutenga mimba. Mu: Gabbe SG, Niebyl JR, Simpson JL, et al, olemba. Obstetrics: Mimba Yachibadwa ndi Mavuto. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 40.

Metzger BE. Matenda a shuga ndi mimba. Mu: Jameson JL, De Groot LJ, de Kretser DM, et al, olemba. Endocrinology: Akuluakulu ndi Ana. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier Saunders; 2016: chap 45.