Masitepe 5 othetsera matenda ashuga pakusamba

Zamkati

• 1. Pezani ndikukwaniritsa kulemera koyenera
• 2. Chitani zolimbitsa thupi
• 3. Pewani maswiti ndi mafuta
• 4. Chulukitsani kugwiritsa ntchito fiber
• 5. Idyani soya wambiri

Pakati pa kusintha kwa thupi kumakhala kovuta kuti magazi azikhala ovuta kuwongolera, koma njira zake zimafanana ndi nthawi ya kusamba kwa matenda a shuga, koma tsopano ndikofunikira kwambiri pakuchita zolimbitsa thupi monga kuyenda zomwe kuwonjezera pa kukhala ndi kulemera kumathandiza kuchepetsa kusintha kwa mahomoni komwe kumatha kusamba.

Kuphatikiza pa kuwongolera matenda ashuga, zodzitetezerazi ziyeneranso kutengedwa kuti zisawonongeke kuyambika kwa matendawa, popeza azimayi omwe akusamba amakhala pachiwopsezo chachikulu chokhala ndi matenda ashuga, makamaka omwe ali onenepa kwambiri.

Masitepe 5 a mkazi kuti azisunga magazi m'magazi ndikuwapeza bwino panthawiyi ya moyo ndi awa:

1. Pezani ndikukwaniritsa kulemera koyenera

Kuchepetsa thupi ndikofunikira chifukwa mafuta owonjezera amafooketsa matenda ashuga komanso zimawonjezera mwayi kuti amayi athanzi azikhala ndi matendawa atatha kusamba. Chifukwa chake, kuchita masewera olimbitsa thupi pafupipafupi komanso chisamaliro ziyenera kutengedwa ndi chakudya, kuti muchepetse shuga wamagazi ndikupewa kunenepa.

2. Chitani zolimbitsa thupi

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pafupipafupi osachepera 3 pa sabata, kudzera pakuchita zolimbitsa thupi zomwe zimawonjezera kagayidwe kake ndikuwotcha mafuta, monga kuyenda, kuthamanga, kusambira ndi madzi othamangitsa. Kuchita masewera olimbitsa thupi ndikofunikira chifukwa kumathandiza kuchepetsa magazi m'magazi ndikuchepetsa kunenepa, njira ziwiri zofunika kuti muchepetse matenda ashuga.

3. Pewani maswiti ndi mafuta

Muyenera kupewa kugwiritsa ntchito shuga, batala, margarine, mafuta, nyama yankhumba, soseji, soseji ndi chakudya chachisanu, monga pizza, lasagna, hamburger ndi ma nuggets.

Pakutha kwa thupi ndikofunikira kwambiri kupewa maswiti ndi mafuta, chifukwa ndimasinthidwe a mahomoni ndi ukalamba, azimayi amakhala ndi vuto lalikulu pochepetsa magazi m'magazi komanso mwayi waukulu wokhala ndi matenda amtima.

4. Chulukitsani kugwiritsa ntchito fiber

Kuchulukitsa kudya kwa ulusi, zakudya zonse monga mpunga, pasitala ndi ufa wa tirigu ziyenera kukondedwa, kudya mbewu monga flaxseed, chia ndi sesame kuyenera kuchulukitsidwa, kudya zipatso zosasenda ndikusankha masamba osaphika.

Ndikofunikira kuwonjezera kugwiritsa ntchito ulusi chifukwa umachepetsa kuyamwa kwa shuga kuchokera kumafuta am'matumbo ndikufulumizitsa mayendedwe am'matumbo.

5. Idyani soya wambiri

Ndikofunikira kuwonjezera kumwa kwa nyemba za soya chifukwa njere iyi imakhala ndi ma isoflavones, omwe amagwira ntchito m'malo mwa mahomoni omwe amachepetsa pakutha.

Chifukwa chake, soya amathandizira kuchepetsa zizindikilo zakusamba, monga kutentha, kusowa tulo komanso mantha, ndikuthandizira kuwongolera ndi kupewa matenda ashuga, kufooka kwa mafupa, khansa ya m'mawere ndi matenda amtima. Kuphatikiza pa chakudya chachilengedwe, lecithin ya soya imapezekanso m'mapiritsi, ndipo itha kugwiritsidwa ntchito pakutha kwa thupi.

Mvetsetsani zosintha m'thupi zomwe zimachitika pakutha kwa thupi komanso chithandizo chomwe chikuwonetsa kuti chikudutsa munthawi imeneyi.