Maphikidwe A 6 A shuga Wokoma Mudzawakonda Chilimwe Chino

Zamkati

• 1. Zotengera za kolifulawa
• Chifukwa chiyani imagwira ntchito:
• 2. Njira yopangira chakudya cham'mawa
• Chifukwa chiyani imagwira ntchito:
• 3. Saladi yosasangalatsa ndi mtedza
• Chifukwa chiyani imagwira ntchito:
• 4. Njira yayikulu yokhala ndi zomanga thupi zomanga thupi
• Chifukwa chiyani imagwira ntchito:
• 5. Mpunga wokazinga womwe ndi wowala pa ma carbs
• Chifukwa chiyani imagwira ntchito:
• 6. Mankhwala osakaniza ndi shuga wambiri
• Chifukwa chiyani imagwira ntchito:

Kupeza maphikidwe atsopano, athanzi yoyeserera mukakhala ndi matenda a shuga kungakhale kovuta.

Pofuna kuti shuga wanu wamagazi aziyang'aniridwa, mukufuna kusankha maphikidwe omwe alibe chakudya chambiri komanso mapuloteni, mafuta athanzi, ndi ulusi.

Nawa maphikidwe 6 oyesera, molunjika kuchokera kwa akatswiri azakudya ndi matenda ashuga.

1. Zotengera za kolifulawa

Mwinamwake mwakhala mukukumana ndi mpunga wa kolifulawa pofika pano, womwe ndi wabwino wokhala ndi fiber, wotsika kwambiri wa carb womwe umapereka mpangidwe wofanana ndi mpunga mumadyerero osiyanasiyana. Zimatengera kununkhira kwa chilichonse chomwe mumagwiritsa ntchito, kuti chikhale chakudya chodyera modabwitsa.

Chinsinsi: Miphika ya mpunga ya Mediterranean ya kolifulawa ndi nsomba yaku Norway

Chifukwa chiyani imagwira ntchito:

"Mosiyana ndi mpunga wofiirira, mpunga wa kolifulawa ndi wabwino kwambiri pachakudya chonga cha mbale," akufotokoza a Mary Ellen Phipps, katswiri wodziwitsa anthu za matendawa amenenso ali ndi matenda a shuga a mtundu woyamba. “Chakudyachi ndichabwino kwambiri kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri, chifukwa cha omega-3 wambiri wa salimoni. Ndipo ndimakhala ndi mapuloteni okwanira (ochokera ku salimoni, nyama yankhumba, ndi feta tchizi), chakudyachi ndichabwino kwambiri pakulimbitsa chilakolako ndipo. ”

2. Njira yopangira chakudya cham'mawa

Zosankha zam'mawa zam'mawa monga chimanga, bagels, muffin, ngakhalenso mipiringidzo ya granola nthawi zambiri sizikhala zosagwirizana ndi matenda ashuga chifukwa cha shuga wawo woyengedwa komanso wowuma wowuma, zomwe zimatha kuyambitsa magawano osakhazikika amwazi.

Chinsinsi: Katsitsumzukwa kosalala ndi mozzarella quiche

Chifukwa chiyani imagwira ntchito:

"Mazira ndi njira yodzaza ndi chakudya cham'mawa ... koma bwanji ngati mulibe nthawi yowakwapula m'mawa? Izi ndizabwino yankho, "atero a Nicole Villeneuve, mphunzitsi wotsimikizika wokhudzana ndi matenda a shuga ku PlateJoy. “Kusiya kuchuluka kwa chitumbuwa sikungokhala njira yochepetsera kuchuluka kwama carb. Zimathandizanso kuti tizikhala olimbikira kuchita zinthu limodzi tisanakonzekere nthawi ndi kuyambiranso sabata yonseyi. ”

Kuphatikiza apo, kafukufuku waposachedwa akuwonetsa kuti chakudya chotsika kwambiri cha carb chophatikizidwa ndi kudya mafuta pang'ono kumatha kuthandizira kwambiri pakulamulira kwa glycemic. Zingathandizenso anthu omwe ali ndi matenda a shuga kuti achepetse mankhwala awo. "Ndi magalamu ochepera 5 magalamu azakudya zam'madzi (ndiye kuti ma carbs opanda fiber) ndi mafuta ena ochokera kuphatikiza tchizi, iyi ndi njira yabwino yoyambira ulendowu," a Villeneuve auza a Healthline.

Monga bonasi, katsitsumzukwa kakuwonjezera mphamvu ya fiber ndipo ndi. Izi zitha kuthandiza kuchepetsa mavuto ena okhudzana ndi matenda ashuga, monga matenda amtima ndi nyamakazi, malinga ndi Villeneuve.

3. Saladi yosasangalatsa ndi mtedza

Mtedza umawonjezera chisangalalo ndi kukoma kwa saladi, ndipo zakhala zikuthandizira kuchepetsa shuga m'magazi ndi milingo ya insulini, zomwe zimawapangitsa kukhala chowonjezera chabwino kuzakudya zilizonse zolozeka ndi matenda ashuga.

Chinsinsi: Zokometsera nkhaka ndi pistachio saladi

Chifukwa chiyani imagwira ntchito:

"Ndi magalamu 6 a carbs pakudya, saladiyu ndiwowonjezera pachakudya chilichonse kapena chotupitsa," akutero a Lori Zanini, katswiri wodziwika bwino wazakudya zamankhwala komanso wophunzitsa za matenda a shuga. "Kuphatikiza apo, ma pistachios ndi nkhaka amapezeka chaka chonse, chifukwa chake ndi njira yosavuta yopezera michere yambiri komanso zomanga thupi zomanga thupi. Ndimakonda kunena za ma pistachios chifukwa ndi okhala ndi michere yambiri, ndi amodzi mwa mapuloteni apamwamba kwambiri pakati pa mtedza wazakudya, ndipo pafupifupi 90% ya mafuta ochokera ku pistachios ndi mtundu wabwino kwambiri kwa inu wosasungunuka. ”

4. Njira yayikulu yokhala ndi zomanga thupi zomanga thupi

Chakudya chopanda nyama ndi njira yabwino yopezera zomanga thupi pang'ono - monga mphodza - m'zakudya zanu. Kuphatikiza apo, akuwonetsa kuti kusinthanitsa mapuloteni ena azinyama omwe amamera pazomera kungathandize kukulitsa kuwongolera kwa glycemic mwa anthu omwe ali ndi matenda ashuga.

Chinsinsi: Mbatata yodzaza ndi mphodza

Chifukwa chiyani imagwira ntchito:

Cyrus Khambatta, PhD, ndi Robby Barbaro akufotokoza kuti: "Nyemba (nyemba, nandolo, ndi mphodza) zili ndi index ya glycemic yotsika kwambiri. ya Kuthana ndi Matenda A shuga

Nyemba zamasamba zimakhalanso ndi zomwe zimatchedwa 'zotsatira zachiwiri zakudya.' Izi zikutanthauza kuti phindu lawo pakulamulira kwa magazi m'magazi kumatha maola atatha kudya - kapena mpaka tsiku lotsatira. "Chifukwa chake mphodza za mphodza sizimangomva zodabwitsa zokha, koma mudzakhala ndi manambala tsiku lonse mukadzadya," akutero. "Kodi zikuyenda bwino kuposa pamenepo ?!"

5. Mpunga wokazinga womwe ndi wowala pa ma carbs

Zakudya zopatsa thanzi pazakudya zomwe zimapangitsa kuti munthu azikhala ndi vuto la matenda a shuga ndizosavuta. Ngakhale anthu omwe ali ndi matenda ashuga sayenera kupewa chakudya chonse, maphikidwe omwe ali oyenera pakati pa macronutrients (protein, mafuta, ndi carbs) ndi abwino kwambiri.

Chinsinsi: Mpunga wokazinga wa Shrimp - kolifulawa

Chifukwa chiyani imagwira ntchito:

"Chakudya chopatsa thanzi ichi ndi chabwino kwa anthu omwe ali ndi matenda ashuga chifukwa akaphatikizana ndi michere yambiri ndi zomanga thupi, zotsatira zake sizikhala ndi shuga wambiri m'magazi," atero a Haley Hughes, katswiri wodziwika bwino wazakudya zamankhwala komanso wophunzitsa za matenda a shuga.

“American Diabetes Association ikulimbikitsa kuti pakhale nsomba ziwiri kapena zitatu za nkhono mlungu uliwonse. Nkhanu zimakhala ndi mapuloteni ambiri, sizithandiza kwenikweni m'magazi, ndipo zimapezanso selenium, B-12, ndi phosphorous. ” Osati wokonda nkhanu? Ingosinthanitsani ndi puloteni ina monga nkhuku, kapena yesani zamasamba powonjezera mphodza.

6. Mankhwala osakaniza ndi shuga wambiri

Dessert sayenera kudzaza ndi shuga, zomwe zimatha kuyambitsa kusintha kwa magazi m'magazi. Ndipo inde, chokoleti imatha kukhala gawo la zakudya zabwino zosagwirizana ndi matenda ashuga - bola ikadasangalatsidwa pang'ono, malinga ndi American Diabetes Association.

Chinsinsi: Flatout Greek yogurt ayisikilimu sangweji

Chifukwa chiyani imagwira ntchito:

"M'malo mosangalala ndi ayisikilimu wothira shuga tsiku lotentha, kusinthanitsa kwabwino kumeneku kumanyamula kukoma komweko ndi shuga wocheperako, komanso gwero labwino la mapuloteni ndi michere," akutero a Erin Palinski-Wade, wolemba zakudya.

“Kuphatikizana kwa mapuloteni ndi CHIKWANGWANI kumathandizira kuchepetsa kuchuluka kwa magazi m'magazi mukatha kudya komanso kukuthandizani kuti mukhale osangalala. Kuchepetsa mafuta ndi kalori wopezeka mu njirayi poyerekeza ndi sangweji yachikhalidwe ya ayisikilimu ndiyonso yabwino kwa munthu yemwe ali ndi matenda ashuga omwe amayang'ana kwambiri za kunenepa, "akuuza Healthline.

Nthawi yolowetsamo - osayika pachiwopsezo cha shuga m'magazi.

Julia ndi mkonzi wakale wamagazini amene anasintha kukhala wolemba zaumoyo komanso “wophunzitsa maphunziro.” Ku Amsterdam, amapalasa njinga tsiku lililonse ndipo amayenda kuzungulira dziko lapansi kufunafuna thukuta lolimba komanso mtengo wabwino wazamasamba.