Zakudya Zabwino Kwambiri Kwa Anthu Omwe Ali Ndi Matenda A shuga

Zamkati

• Mbewu yathanzi imayamba ndi njere zonse
• Pamene mukuwerenga zolemba za bokosi ...
• Punch ndi mapuloteni ndi mtedza
• Chotsani pamwamba ndi mkaka kapena cholowa m'malo mwa mkaka
• Kupewa mtundu wa 2 shuga
• Kutenga
• Chitani izi
  
• Pewani izi
  

Mzere woyambira tsikulo

Ngakhale mutakhala ndi matenda amtundu wanji, kusunga magazi m'magazi anu ndikofunikira. Ndipo kuyamba tsikulo ndi chakudya cham'mawa choyenera ndichinthu chimodzi chomwe mungachite kuti mukwaniritse izi.

Chakudya cham'mawa chiyenera kukhala chakudya chamagulu ndi mapuloteni okwanira, chakudya, ndi mafuta athanzi. Iyeneranso kukhala ndi shuga wowonjezera komanso zopatsa mphamvu komanso michere.

Ngati muli ndi matenda ashuga, mwina mukudziwa kale za glycemic index (GI). GI ndi njira yodziwira kuti zakudya zomwe zili ndi chakudya zimakulitsa bwanji magazi m'magazi.

Zakudya zimakupatsani mphamvu kuti muyambe tsiku lanu. Koma kugaya chakudya mwamsangamsanga kungachititse kuti shuga m'magazi anu azikwera.

Zakudya zokhala ndi GI yotsika ndizosavuta mthupi lanu kuposa zomwe zili ndi GI yayikulu. Amakumbidwa pang'onopang'ono ndikuchepetsa ma spikes atatha kudya. Ichi ndichinthu choyenera kukumbukira mukamasankha chimanga cham'mawa.

Ndikofunikira kudziwa zomwe zimakhudza GI. Kusintha, njira zophikira, ndi mtundu wa tirigu zonse zimatha kukhudza momwe chakudya chimagayidwira msanga. Mbewu zomwe zimakonzedwa kwambiri zimakhala ndi GI wapamwamba ngakhale zitakhala ndi fiber zowonjezera.

Kusakaniza zakudya kumathandizanso GI. Kukhala ndi mafuta omanga thupi ndi mapuloteni anu kumatha kuthandizira kupewa ma spikes mu shuga wamagazi.

Mbewu yathanzi imayamba ndi njere zonse

Chakudya cham'mawa chopatsa thanzi chomwe chimakhala chosavuta kuphika chingakhale chosavuta ngati mbale yambewu, ngati mungasankhe mwanzeru.

Malo ogulitsira m'sitolo amagulitsidwa kwambiri ndi chimanga chomwe chimakhutitsa dzino lanu lokoma koma kuwononga milingo ya shuga. Mbewu zambiri zotchuka kwambiri zasintha mbewu ndi shuga pamwamba pamndandanda wazowonjezera. Mbewuzo zimakhala ndi michere yochepa komanso zopatsa mphamvu zambiri. Zitha kupanganso kukwera m'magazi anu m'magazi.

Ichi ndichifukwa chake ndikofunikira kuwerenga zolemba mosamala. Fufuzani mbewu monga chimanga choyambirira. Mbewu zoyengedwa zimachotsedwa chinangwa ndi majeremusi pokonza, zomwe zimawapangitsa kukhala opanda thanzi.

Mbeu zonse zimaphatikizira mbewu zonse za mbewu, zomwe zimapatsa thanzi. CHIKWANGWANI ndichofunikira pa zakudya zanu. Zimathandiza kuchepetsa kuchuluka kwa shuga wamagazi ndikuchepetsa chiopsezo cha matenda amtima. Mbewu zonse zilinso ndi mavitamini ndi michere yambiri.

Nthawi zambiri mumatha kupeza njere zotsatirazi:

• phala
• ufa wonse wa tirigu
• tirigu chinangwa
• chimanga chonse
• balere
• mpunga wabulauni
• mpunga wamtchire
• buckwheat

Malinga ndi American Diabetes Association, oatmeal wokutidwa, oatmeal wachitsulo, ndi oat bran zonse ndi zakudya zochepa za GI, zokhala ndi GI mtengo wa 55 kapena ochepera. Ma oats ofulumira amakhala ndi GI wapakati, wokhala ndi mtengo wa 56-69. Ziphuphu, chimanga chodzitukumula, ziphuphu, ndi oatmeal nthawi yomweyo zimawerengedwa kuti ndi zakudya zapamwamba za GI, zamtengo wapatali 70 kapena kuposa.

M'malo mogwiritsa ntchito mapaketi otentha apompopompo, lingalirani kupanga mtanda wa oats wathunthu kapena wachitsulo sabata yonseyo ndikuusunga mufiriji. Kutenthetsani gawo kwa mphindi zochepa mu microwave m'mawa uliwonse ndipo mudzakhala ndi phala labwino lomwe lidzagayidwa pang'onopang'ono.

Pamene mukuwerenga zolemba za bokosi ...

Yang'anirani zosakaniza zobisika. Malinga ndi American Diabetes Association, muyenera kusankha chimanga chomwe chili ndi magalamu atatu a fiber komanso ochepera magalamu 6 a shuga pakatumikira.

Vuto ndiloti shuga ili ndi zovuta zambiri ndipo imatha kuwonekera pazomwe zimaphatikizira kangapo. Kumbukiraninso kuti zosakaniza zidalembedwa pamndandanda wotsika kuchuluka kwa chakudyacho. Ngati pali mitundu itatu ya shuga yomwe yatchulidwa pazosakaniza zochepa, sichingakhale chisankho chabwino.

Harvard School of Public Health imapereka mndandanda wazosangalatsa zomwe zitha kupezeka pamalemba azakudya:

• timadzi tokoma
• shuga wofiirira
• miyala ya nzimbe
• nzimbe
• Chokoma chimanga
• chimanga manyuchi
• crystalline fructose
• alireza
• Msuzi wa nzimbe
• fructose
• Madzi azipatso amayang'ana
• shuga
• wokondedwa
• high-fructose chimanga madzi
• sungani shuga
• madzi a chimera
• maltose
• mapulo manyuchi
• manyowa
• shuga wosaphika
• wachinyamata
• madzi

Musaiwale kuyang'anitsitsa gawo la sodium mu phala lanu, inunso.Malinga ndi chipatala cha Mayo, muyenera kumwa zosakwana 2,300 mg wa sodium patsiku.

Punch ndi mapuloteni ndi mtedza

Mukasankha phala lathunthu, mutha kuwonjezera mtedza ngati gwero la mapuloteni. Amaperekanso mawonekedwe owonjezera ndi kukoma.

Kuwonjezera mapuloteni kungakuthandizeni kusamalira shuga wamagazi mukamadya kadzutsa komanso kungakuthandizeninso kuti muchepetse kuchuluka kwanu mukamadya nkhomaliro. Muthanso kudya yogurt wopanda zipatso, mazira, kapena zakudya zina zomwe zimakhala ndi mapuloteni athanzi kuti muzidya chakudya cham'mawa.

Mtedza wosatulutsidwa, monga mtedza, maamondi, ndi ma pecans, amatha kuwonjezera chakudya chanu. Amakhala ndi mafuta amtundu wa monounsaturated komanso polyunsaturated mafuta. Koma amakhalanso ndi ma calories ambiri, choncho idyani pang'ono.

Kutengera dongosolo lanu la chakudya, kuwonjezera zipatso ku phala lanu kumatha kuwonjezera kukoma. Ingokumbukirani kuwerengera izi mu carb count yanu ngati muwerenga carbs, kapena kusamalira gawolo. Zipatso zonse ndizowonjezera pakudya, ndipo omwe ali ndi khungu lochulukirapo, monga zipatso, amawonjezeranso michere yambiri pachakudya chanu.

Chotsani pamwamba ndi mkaka kapena cholowa m'malo mwa mkaka

Ganizirani kuwonjezera theka la chikho cha mkaka kapena cholowa m'malo mwa mkaka mu mbale yanu yambewu ngati ikugwirizana ndi dongosolo lanu la chakudya. Kumbukirani kuti mkaka uli ndi shuga wachilengedwe. Mkaka wochuluka, 1 peresenti, kapena 2% mkaka ukhoza kutenga mkaka wonse ngati mukufuna kudya mafuta ochepa komanso mafuta ochepa.

Muthanso kugwiritsa ntchito mkaka wa soya kapena mkaka wa amondi ngati muli ndi tsankho la lactose kapena simukukonda mkaka wa mkaka. Mkaka wa soya wopanda shuga ndi ofanana ndi mkaka wa ng'ombe womwe uli ndi mavitamini. Mkaka wa amondi wopanda shuga umakhala ndi chakudya chochepa komanso mkaka kuposa mkaka kapena mkaka wa soya.

Kupewa mtundu wa 2 shuga

Ngakhale mulibe matenda ashuga, kudya zakudya zochepa za GI ndi chisankho chabwino. Malinga ndi Harvard School of Public Health, kudya zakudya zopatsa thanzi kwambiri kumatha kukulitsa chiopsezo chokhala ndi matenda a shuga a mtundu wachiwiri.

Kumbali inayi, zakudya zokhala ndi mbewu zonse zitha kuchepetsa chiopsezo chanu chokhala ndi matenda a shuga amtundu wachiwiri. Izi ndichifukwa choti mbewu zonse zimapangitsa shuga m'magazi anu kutuluka pang'onopang'ono, zomwe zimachepetsa kupsinjika kwa thupi lanu kutulutsa insulin.

Ngati mungasankhe mwanzeru, chakudya cham'mawa chotentha kapena chozizira chimatha kukupatsani mwayi wosankha chakudya cham'mawa mwachangu komanso chopatsa thanzi. Mukamapanga zakudya monga tirigu, sankhani zinthu zomwe zili ndi michere yambiri komanso mbewu zonse, koma shuga wochepa, sodium, ndi ma calories.

Chotsani phala lanu ndi zipatso zazing'ono, mtedza, kapena zakudya zina zopatsa thanzi komanso mkaka kapena cholowa m'malo mwa mkaka kuti muzidya.

Kutenga

Chitani izi

• Sankhani tirigu ndi mbewu zonse, monga oatmeal wokutidwa, oatmeal wachitsulo, ndi chinangwa chokulungika.
• Onjezerani mapuloteni ndi mtedza kuti mulawe ndi kapangidwe kake.

Pewani izi

• Khalani kutali ndi mbewu monga chimanga, monga chimanga, mpunga wonyada, ziphuphu, ndi phala lamphindi.
• Osasankha mapira omwe amalembetsa tirigu ndi shuga woyengedwa bwino monga zowonjezera.