8 Zakudya Zosangalatsa Zosiyanasiyana Zosiyanasiyana Zosiyanasiyana

Zamkati

• Chitsogozo chanu chokomera anthu odwala matenda ashuga kuntchito
• Idyani chakudya chopatsa thanzi, chopatsa thanzi
• Yesetsani kusamwa mosamala
• Zomwe muyenera kuyang'ana mukakudya kosakonzeka kuofesi
• Zakudya zokhwasula-khwasula zomwe zimakonda kunyamula ntchito
• 1. 1/2 chikho chotetezedwa edamame
• 2. 1 chikho shuga chithunzithunzi nyerere + 1/4 chikho hummus
• 3. ma ola 6 osalala (osatsekemera) yogurt wachi Greek + 1/2 chikho raspberries + supuni 1 yotayidwa amondi omwe amathira supuni 1-2 sinamoni
• 4. 1 chikho kanyumba tchizi + 1/2 chikho chodulidwa chinanazi
• 5. Chingwe cha 1 mkaka umodzi + 1 chikho tomato wamatcheri wothira supuni 1 ya basamu wosasa + masamba 3-4 odulidwa a basil
• 6. Kagawo kamodzi 1-mkate wa tirigu + 1/4 avocado
• 7. Supuni 2 ma pecans + 1/2 mbatata
• 8. 1 chikho cha tiyi wobiriwira + 1 amondi amodzi + apulo 1 kakang'ono

Maamondi, ma pistachios, ma popcorn ... tebulo lanu lapaofesi lanyumba mwina ndi nkhokwe yazakudya zochepa kwambiri. Ndi matenda ashuga, zokhwasula-khwasula zopatsa thanzi ndizofunikira kuthana ndi njala ndikuchepetsa shuga m'mwazi.

Koma ngati mwatopa ndi zokhwasula-khwasu zakale zomwezo, itha kukhala nthawi yosakaniza. Monga katswiri wazakudya zamankhwala wovomerezeka komanso wophunzitsa za matenda a shuga, Chotupitsa ndi thandizo lakukonzekera chakudya ndi pempho loyamba lomwe ndimalandira kuchokera kwa makasitomala. M'munsimu muli malingaliro asanu ndi atatu abwino okuthandizira masewerawa ndi zakudya zatsopano zokhutiritsa komanso zokoma.

Chitsogozo chanu chokomera anthu odwala matenda ashuga kuntchito

Kumbukirani, kukonzekera pasadakhale ndikothandiza makamaka pantchito. Ndikosavuta kutengeka ndi misonkhano, ntchito, ndi nthawi yomwe titha kuchoka mwadzidzidzi wanjala pang'ono kuti wolusa. Kukhala ndi zokhwasula-khwasula zokometsera matenda ashuga kumakupatsani njira ina yabwino mukamagwira nawo ntchito anzanu akubweretsa ma donuts owopsa m'mawa, zophika masana, kapena mbale ya maswiti yomwe imakhalapo nthawi zonse.

Pankhani yosankha zokhwasula-khwasula, ganizirani za liti, motani, ndi zomwe mudzadya.

Idyani chakudya chopatsa thanzi, chopatsa thanzi

Momwemo, mudzakhala ndi njala ya zokhwasula-khwasula pafupifupi maola awiri kapena atatu mutadya. Ngati muli ndi njala pasanathe maola awiri mutatha kudya, mungafune kuwunika ngati mukudya chakudya choyenera. Zakudya zomwe zili ndi chakudya chambiri komanso zomanga thupi, mafuta ndi mafuta zimakonda kugaya mwachangu kwambiri, zimakweza magazi m'magazi, ndikutisiya tikufuna zina posachedwa.

Yesetsani kusamwa mosamala

Kukhala ndi chidwi ndi zomwe umadya, kuganizira mozama za chomwe ukudya komanso chifukwa chomwe umadyera, kumathandiza. Malo oyamba omwe makasitomala anga amati amadumpha kudya mosamala ndi muofesi. Ndipo chifukwa chakuti 40% ya achikulire aku America amavomereza kuti ali ndi nkhawa pakudya, zikuwoneka kuti mukuchita kuofesi pomwe ndandanda yanu ipenga.

Kudya wopanda zosokoneza, zomwe zimaphatikizapo kusadya pamaso pa chinsalu (TV, kompyuta, foni), kumatha kukulitsa kuchuluka kwa shuga wamagazi.

Zomwe muyenera kuyang'ana mukakudya kosakonzeka kuofesi

Chakudya chabwino chodyera matenda a shuga chikuyenera:

• athe kudyedwa ozizira osaphika kapena kutentha
• muli magalamu pakati pa 10 mpaka 20 a chakudya chonse
• khalani gwero labwino la fiber ndi mapuloteni, zomwe ndizofunikira pakudya kosakwanira, kotsekemera m'magazi (onani kuti muphatikizepo magalamu 2-3 a fiber ndi 6-7 magalamu a protein)
• fungo labwino kapena osanunkhiza konse, choncho gwirani tuna ndi mazira owira mwakhama (tikufuna anzanu ogwira nawo ntchito akhale osangalala kuti mukudya wathanzi, inunso!)
• Pamafunika kukonzekera pang'ono komanso kuyesetsa pang'ono (yesetsani kubweretsa zakudya zokwanira Lolemba kuti zikutsimikizireni sabata)
• kupezeka mwachangu kukatenga ndi kupita nawo m'malesitilanti kapena m'malo ogulitsira, ngati mungayiwale kuyinyamula kapena mukufuna chakudya chokwanira

Zakudya zokhwasula-khwasula zomwe zimakonda kunyamula ntchito

Nawu mndandanda wazakudya zanga zisanu ndi zitatu zokonzekera bwino zantchito, zodwala matenda ashuga. Ndi zokoma, zotsika-carb, ndipo zakonzeka m'masekondi.

1. 1/2 chikho chotetezedwa edamame

Pogwiritsa ntchito magalamu 11 a mapuloteni ndi magalamu 4 a fiber, edamame ndi chotupitsa chokhutiritsa chomwe sichidzasokoneza shuga lanu la magazi.

2. 1 chikho shuga chithunzithunzi nyerere + 1/4 chikho hummus

Nandolo zosakhwima za shuga ndizabwino mukakhala ndi chidwi chodyera. Combo iyi ilibe cholesterol ndipo imakhala ndi zoposa 80 peresenti ya zosowa zanu za tsiku ndi tsiku za vitamini C.

3. ma ola 6 osalala (osatsekemera) yogurt wachi Greek + 1/2 chikho raspberries + supuni 1 yotayidwa amondi omwe amathira supuni 1-2 sinamoni

Rasipiberi ndi amodzi mwa zipatso zabwino kwambiri, zomwe zimawapangitsa kuti azitsika pa glycemic index, zomwe zingathandize kuti shuga wanu wamagazi azilamuliridwa, makamaka mukasakanikirana ndi mapuloteni ambiri achi Greek yogurt komanso mafuta amchere amchere. Pangani ofesi iyi kuti azikhala ochezeka pobweretsa zosakaniza zambiri Lolemba, motero zakonzeka sabata yonseyi.

4. 1 chikho kanyumba tchizi + 1/2 chikho chodulidwa chinanazi

Mapuloteniwa amapeza kukoma kuchokera ku chinanazi. Chinanazi chimakhala ndi enzyme bromelain, yomwe imatha kuchepetsa kutupa, kupumula minofu, komanso kuthana ndi kutupa kwa osteoarthritis.

5. Chingwe cha 1 mkaka umodzi + 1 chikho tomato wamatcheri wothira supuni 1 ya basamu wosasa + masamba 3-4 odulidwa a basil

Palibe chifukwa chodikirira mpaka chakudya chamadzulo cha saladi wokoma kwambiri! Tomato amakhala ndi michere yofunikira monga vitamini C, iron, ndi vitamini E. Amawonedwanso ngati chakudya chambiri ndi American Diabetes Association, chifukwa chake khalani omasuka kusangalala wopanda liwongo ndipo nthawi zambiri.

6. Kagawo kamodzi 1-mkate wa tirigu + 1/4 avocado

Sikuti katemera wa avocado ndi wamakono, komanso ndi wathanzi. Gwirani chidutswa cha mkate wopangidwa ndi tirigu wonse ndikufalitsa gawo limodzi mwa magawo anayi a avocado pamwamba. Malizitsani zokometsera zopanda mchere monga tsabola wofiira, tsabola watsopano, kapena ufa wa adyo. Izi zimakupatsani inu kukhala okwanira kwa maola ambiri ndi ma fiber apamwamba kwambiri komanso mafuta athanzi. Kwa iwo omwe amapewa mkate, chikho cha 1/2 cha nsawawa zam'chitini zosakanizidwa ndi avocado, mandimu, ndi msuzi wotentha ndi chotupitsa chopatsa thanzi chopatsa thanzi.

7. Supuni 2 ma pecans + 1/2 mbatata

Fukani supuni 2 za pecans pa theka la mbatata yophika limodzi ndi sinamoni. Kombo kameneka kakuchokera kumwera kadzakhutitsa dzino lanu lokoma. Ma pecans ndi magwero abwino a magnesium, omwe nthawi zambiri amakhala otsika mwa anthu omwe ali ndi matenda amtundu wa 2. imatha kukulitsa chidwi cha insulin ndikuthandizani kuwongolera shuga.

8. 1 chikho cha tiyi wobiriwira + 1 amondi amodzi + apulo 1 kakang'ono

Tiyi wobiriwira amawonjezera kagayidwe kanu ndikukuthirani madzi, komwe kumathandizira kuchepetsa magazi anu ndikuchepetsa shuga. Maamondi ndi maapulo amapereka chakudya choyenera, mapuloteni, ndi mafuta athanzi.

Kuti mumve chakudya chochepa kwambiri cha carb ndi malingaliro akamwe zoziziritsa kukhosi, onani dongosolo lamasiku asanu ndi awiri la chakudya cha matenda ashuga.

Lori Zanini, RD, CD, ndi katswiri wodziwika bwino padziko lonse lapansi, wopatsa mphotho pazakudya ndi zakudya. Monga Dietitian Wolembetsa komanso Mphunzitsi Wotsimikizika wa Matenda a shuga, amathandiza ena kuphunzira momwe angagwiritsire ntchito chakudya kuti athetse shuga wawo wamagazi ndikusintha miyoyo yawo! Iye ndi mlembi wa Idyani Zomwe Mumakonda Diabetes Cookbook ndipo amadziwika pafupipafupi mumawailesi, kuphatikiza LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, ndi ena.

Kuti mupeze maphikidwe okoma, okhudzana ndi matenda ashuga, pitani patsamba lake la www.LoriZanini.com kapena mumutsatire pa Facebook.com/LoriZaniniNutrition.