Zakudya za matenda ashuga (zololedwa, zakudya zoletsedwa ndi menyu)
Zamkati
- Dziwani za chiopsezo chanu chodwala matenda ashuga
- Menyu isanachitike
- Momwe mungakhazikitsire menyu ya pre-diabetes
- Chakudya cham'mawa ndi zokhwasula-khwasula
- Zakudya zazikulu: nkhomaliro ndi chakudya chamadzulo
Chakudya choyenera cha matenda ashuga asanakwane chimakhala ndi zakudya zowonongera zochepa, monga zipatso zokhala ndi peel ndi bagasse, ndiwo zamasamba, zakudya zonse ndi nyemba, popeza ndizakudya zambiri. Kuphatikiza apo, mapuloteni "abwino" ndi mafuta, monga mafuta a maolivi, amatha kuphatikizidwa pazakudya.
Mwa kudya zakudya izi ndizotheka kuchepetsa kuchuluka kwa shuga m'magazi motero kupewa kufalikira kwa matenda ashuga, popeza kwa anthu ena, chithandizo chikayambika asadafike matenda a shuga, ndizotheka kuti kuchuluka kwa magazi m'magazi kumabwereranso zachilendo. Pazifukwa izi, ndikofunikira kuti kudya koyenera kumathandizidwa ndikuchita masewera olimbitsa thupi.
Onani zomwe zili pachiwopsezo chodwala matenda ashuga komanso matenda ashuga ndikulowetsa deta yanu pamayeso otsatirawa:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
Dziwani za chiopsezo chanu chodwala matenda ashuga
Yambani mayesoZakudya zomwe zitha kudyedwa mosavuta musanadwala matenda ashuga ndi:
- Nyama yoyera, makamaka. Nyama zofiira ziyenera kudyedwa katatu pamlungu, ndipo nyama yosadulidwa iyenera kusankhidwa;
- Masamba ndi masamba ambiri;
- Zipatso, makamaka ndi khungu ndi bagasse;
- Nyemba, monga nyemba, soya, nandolo, nandolo, nyemba, mphodza;
- Mbewu zonse, monga mpunga, pasitala, ufa wathunthu, oats;
- Mbewu za mafuta: ma chestnuts, mtedza, walnuts, ma almond, pistachios;
- Zogulitsa mkaka ndi zotumphukira zawo;
- Mafuta abwino: maolivi, mafuta a kokonati, batala.
Ndikofunika kukumbukira kuti odwala matenda ashuga amatha kudya zakudya zamtundu uliwonse, koma ayenera kukonda zakudya zachilengedwe, zopanda ufa wopanda shuga, chifukwa ndiko kudya komwe kumakonda kudya zakudya zopatsa mphamvu zomwe zimapangitsa kuti magazi azikhala ndi shuga wambiri . Onani mndandanda wamaglycemic wazakudya.
Menyu isanachitike
Gome lotsatirali likuwonetsa chitsanzo cha masiku atatu asanakwane matenda ashuga:
| chakudya | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi wopanda shuga + magawo awiri a mkate wonse wambewu ndi dzira limodzi lopukutidwa ndi mafuta + chidutswa chimodzi cha tchizi choyera | 1 chikho cha mkaka wosasakaniza wosasakaniza + nthochi 1 yapakati, sinamoni ndi oat pancake + batala wa kirimba ndi sitiroberi | 1 chikho cha khofi wopanda shuga + dzira limodzi ndi anyezi wodulidwa ndi phwetekere + 1 lalanje |
| Zakudya zoziziritsa kukhosi m'mawa | Nthochi 1 mu uvuni ndi sinamoni ndi supuni 1 ya mbewu za chia | 1 yogurt wopanda + supuni 1 ya mbewu zamatungu + supuni 1 ya oats | Kagawo 1 kakang'ono ka papaya + ma supuni 2 a fulakesi |
| Chakudya chamadzulo | Supuni 1 ya mpunga wofiirira + supuni 2 za nyemba + magalamu 120 a nyama yophika ndi anyezi ndi paprika + arugula ndi saladi wa phwetekere ndi supuni 1 ya maolivi ndi viniga wa apulo cider + peyala imodzi ndi peel | 1 seti ya nsomba mu uvuni + 1 chikho cha masamba ophika monga kaloti, nyemba zobiriwira ndi broccoli wothira supuni 1 yamafuta ndi dontho la ndimu + 1 apulo ndi peel | 1 chifuwa cha nkhuku ndi msuzi wa phwetekere + pasta yonse ndi coleslaw ndi karoti wothira supuni 1 ya maolivi ndi viniga wa apulo cider + 1 chikho cha strawberries |
| Chakudya chamasana | 1 yogurt wopanda + chidutswa chimodzi cha mkate ndi tchizi | 1 chikho chopanda msuzi gelatin ndi mtedza wambiri | 1 chikho cha khofi ndi mkaka + 2 ophwanya mpunga wokhala ndi chiponde |
Zomwe zikuwonetsedwa pamndandanda zimasiyanasiyana kutengera msinkhu, jenda, zolimbitsa thupi komanso ngati munthuyo ali ndi matenda ena okhudzana nawo kapena ayi. Chifukwa chake, chofunikira ndikufunsira katswiri wazakudya kuti awunikenso kwathunthu ndikuwongolera dongosolo lazakudya malinga ndi zosowa.
Momwe mungakhazikitsire menyu ya pre-diabetes
Kuti apange mndandanda wazopewera matenda ashuga, munthu ayenera kuyesa kudya zakudya zokhala ndi michere yambiri komanso zakudya zokhala ndi mapuloteni kapena mafuta abwino, monga tawonetsera pansipa:
Chakudya cham'mawa ndi zokhwasula-khwasula
Chakudya cham'mawa ndikulimbikitsidwa kuti musankhe kudya zakudya zokonzedwa ndi ufa wonse monga zikondamoyo kapena buledi. Zakudya zamadzimadzi izi zimayenera kudyedwa limodzi ndi mazira, tchizi, nkhuku kapena nyama yophika, mwachitsanzo. Kuphatikizaku kumathandizira kuwongolera shuga wamagazi, chifukwa zowonjezera zama carbohydrate ndizovuta kwambiri kukumba, kupewa ma spikes mu shuga wamagazi.
Zakudya zazing'ono zingapangidwe pophatikiza zipatso 1 ndi yogati wachilengedwe, mwachitsanzo, kapena mbewu za mafuta, monga mabokosi, mtedza ndi maamondi, mwachitsanzo. Njira ina ndikugwiritsa ntchito chipatso chokhala ndi mabwalo awiri kapena atatu a 70% chokoleti, kapena kusakaniza yogurt yosalala ndi supuni imodzi ya uchi.
Zakudya zazikulu: nkhomaliro ndi chakudya chamadzulo
Chakudya chamadzulo ndi chamadzulo chimayenera kukhala ndi saladi wosaphika wa masamba kapena kutulutsa mafuta, omwe ali ndi mafuta ambiri. Kenako mutha kusankha gwero la zopatsa mphamvu, monga mpunga kapena pasta yonse, mbatata kapena quinoa mwachitsanzo. Ngati mukufuna kudya mitundu iwiri ya chakudya, muyenera kuyika pang'ono pagawo, monga 1 / chikho cha mpunga ndi 1/2 chikho cha nyemba.
Kuphatikiza apo, muyenera kudya mapuloteni ambiri, omwe amakhala makamaka muzakudya monga nyama, nkhuku, nsomba ndi mazira. Mukamaliza kudya, muyenera kusankha kudya zipatso ngati mchere, posankha bwino kuposa msuzi, chifukwa chipatsocho chimakhala ndi ulusi womwe umathandiza kuchepetsa magazi m'magazi.
Mwambiri, chakudya chiyenera kuphikidwa mu uvuni, chowotcha, chophika kapena chotenthedwa, ndipo tikulimbikitsidwa kuti tisapewe kukazinga. Kuphatikiza apo, tikulimbikitsidwa kugwiritsa ntchito zonunkhira zachilengedwe kapena zitsamba pazakudya zanyengo, monga oregano, rosemary, turmeric, turmeric, sinamoni, coriander, parsley, adyo ndi anyezi, mwachitsanzo.
Malangizo Athu
Sialogram