Zakudya zabwino kwambiri za matenda ashuga zokuthandizani kuti muchepetse kunenepa

Zamkati

• Kodi muyenera kudya chiyani?
• Zakudya zochepetsa
• Zakudya zomwe zingalepheretse kuthamanga kwa magazi (DASH)
• Zakudya zaku Mediterranean
• Zakudya za paleolithic (paleo)
• Zakudya zopanda thanzi
• Zakudya zamasamba ndi zamasamba
• Kutenga

Chiyambi

Kukhala ndi kulemera kwathanzi ndikofunikira kwa aliyense, koma ngati muli ndi matenda ashuga, kunenepa kwambiri kumatha kukupangitsani kukhala kovuta kuwongolera kuchuluka kwa shuga wamagazi ndipo kumakulitsa chiopsezo chanu pazovuta zina. Kutaya thupi kumakhala kovuta kwambiri kwa anthu omwe ali ndi matenda ashuga.

Kudya moyenera mukamayesetsa kuchepetsa kunenepa ndikofunikira kwa aliyense, koma ngati muli ndi matenda ashuga, kusankha zakudya zolakwika kumatha kuwononga thanzi lanu. Mapiritsi ochepetsa thupi komanso zakudya zoperewera njala ayenera kupewedwa, koma pali zakudya zambiri zotchuka zomwe zingakhale zopindulitsa.

Kodi muyenera kudya chiyani?

Ngati muli ndi matenda ashuga, muyenera kuganizira kudya mapuloteni owonda, ma fiber ambiri, ma carbs osakonzedwa bwino, zipatso, ndi ndiwo zamasamba, mkaka wopanda mafuta ambiri, ndi mafuta athanzi ochokera ku masamba monga avocado, mtedza, mafuta a canola, kapena maolivi. Muyeneranso kuyang'anira chakudya chanu chama carbohydrate. Uzani dokotala wanu kapena wazakudya kuti akupatseni nambala ya carb pachakudya ndi zokhwasula-khwasula. Nthawi zambiri, azimayi amayenera kukhala ndi magalamu pafupifupi 45 a carb pachakudya pomwe amuna akuyenera kukhala ndi 60. Moyenera, izi zimachokera ku carbs, zipatso, ndi ndiwo zamasamba.

American Diabetes Association imapereka mndandanda wazakudya zabwino kwambiri kwa iwo omwe ali ndi matenda ashuga. Malingaliro awo akuphatikizapo:

Kukhala ndi hydrated ndikofunikanso pankhani yathanzi lathunthu. Sankhani zosankha zopanda madzi monga madzi ndi tiyi ngati kuli kotheka.

Zakudya zochepetsa

Kwa anthu omwe ali ndi matenda ashuga, pali zakudya zina zomwe ziyenera kuchepa. Zakudya izi zimatha kuyambitsa ma spikes m'magazi a shuga kapena zimakhala ndi mafuta osapatsa thanzi.

Zikuphatikizapo:

• Mbewu zosinthidwa, monga mpunga woyera kapena pasitala woyera
• zipatso zokhala ndi zotsekemera, kuphatikizapo msuzi wa apulo, kupanikizana, ndi zipatso zina zamzitini
• mkaka wamafuta wathunthu
• zakudya zokazinga kapena mafuta okhala ndi mafuta ambiri kapena mafuta okhathamira
• zakudya zopangidwa ndi ufa woyengedwa
• chakudya chilichonse chokhala ndi vuto lalikulu la glycemic

Zakudya zomwe zingalepheretse kuthamanga kwa magazi (DASH)

Dongosolo la DASH lidapangidwa koyambirira kuti lithandizire kuchiza kapena kupewa kuthamanga kwa magazi (kuthamanga kwa magazi), koma lingathandizenso kuchepetsa matenda ena, kuphatikizapo matenda ashuga. Itha kukhala ndi phindu lina lokuthandizani kuti muchepetse kunenepa. Anthu omwe akutsatira dongosolo la DASH amalimbikitsidwa kuti achepetse kukula kwa magawo ndikudya zakudya zokhala ndi magazi omwe amatsitsa zakudya, monga potaziyamu, calcium, ndi magnesium.

DASH kudya dongosolo imaphatikizapo:

• Taphunzira mapuloteni: nsomba, nkhuku
• zakudya zopangidwa ndi mbewu: masamba, zipatso, nyemba, mtedza, mbewu
• mkaka: mkaka wopanda mafuta kapena wopanda mafuta
• mbewu: mbewu zonse
• mafuta athanzi: mafuta a masamba

Anthu omwe ali ndi matenda a shuga pamalingaliro awa amachepetsa kudya kwawo kwa sodium kufika mamiligalamu 1,500 patsiku. Dongosololi limachepetsanso maswiti, zakumwa zotsekemera, ndi nyama zofiira.

Zakudya zaku Mediterranean

Zakudya zaku Mediterranean zimalimbikitsidwa ndi zakudya zachikhalidwe zochokera ku Mediterranean. Zakudya izi zimakhala ndi oleic acid, mafuta acid omwe amapezeka mwachilengedwe mumafuta ndi mafuta azinyama ndi masamba. Mayiko omwe amadziwika kuti amadya malinga ndi kachitidwe kameneka ndi Greece, Italy, ndi Morocco.

Zakudya zamtundu wa Mediterranean zitha kuchita bwino pochepetsa kuchepa kwa shuga, kuchepetsa thupi, ndikuchepetsa chiopsezo cha kagayidwe kachakudya, malinga ndi kafukufuku yemwe adachitika mu Diabetes Spectrum.

Zakudya zomwe zidadyedwa ndi izi:

• Mapuloteni: nkhuku, nsomba ndi nsomba zina zamafuta, mazira
• Zakudya zopangidwa kubzala: zipatso, ndiwo zamasamba monga atitchoku ndi nkhaka, nyemba, mtedza, mbewu
• Mafuta athanzi: maolivi, mtedza monga maamondi

Nyama yofiira imatha kudyedwa kamodzi pamwezi. Vinyo amatha kumwa mopitirira muyeso, chifukwa amatha kulimbitsa thanzi la mtima. Kumbukirani kuti musamamwe konse opanda kanthu ngati muli ndi mankhwala omwe amakulitsa kuchuluka kwa insulini m'thupi.

Zakudya za paleolithic (paleo)

Zakudya za paleo zimakhulupirira kuti ulimi wamakono ndi womwe umayambitsa matenda osachiritsika. Otsatira zakudya za paleo amadya zokha zomwe makolo athu akale akadatha kusaka ndi kusonkhanitsa.

Zakudya zomwe amadya pa paleo ndi monga:

• Mapuloteni: nyama, nkhuku, nsomba
• Zakudya zopangidwa kubzala: masamba osapsa, zipatso, mbewu, mtedza (kupatula mtedza)
• Mafuta athanzi: maolivi, mafuta a avocado, mafuta a kokonati, mafuta a fulakesi, mafuta a mtedza

Zakudya za paleo zitha kukhala njira yabwino kwa anthu omwe ali ndi matenda a shuga bola ngati munthuyo alibe matenda a impso. Malinga ndi kafukufuku wa miyezi itatu mu, chakudya cha paleo chitha kusintha kuwongolera kwa glycemic kwakanthawi kochepa kwa anthu omwe ali ndi matenda a shuga amtundu wa 2.

Zakudya zopanda thanzi

Zakudya zopanda gilateni zakhala zowoneka bwino, koma kwa anthu omwe ali ndi matenda a leliac, kuchotsa gilateni wazakudya ndikofunikira kuti zisawonongeke m'matumbo ndi m'thupi. Matenda a Celiac ndimatenda amthupi omwe amachititsa kuti chitetezo chamthupi chanu chiwonongeke m'matumbo mwanu. Zimalimbikitsanso kutupa thupi lonse, komwe kumatha kubweretsa matenda.

Gluten ndi mapuloteni omwe amapezeka mu tirigu, rye, balere, ndi zakudya zonse zopangidwa ndi njerezi. Malingana ndi American Diabetes Association, 10 peresenti ya iwo omwe ali ndi matenda a shuga a mtundu woyamba alinso ndi matenda a celiac.

Funsani dokotala wanu kuti akayezetse magazi ngati muli ndi matenda a leliac. Ngakhale itabweranso yoyipa, mutha kukhala osalolera kuti mukhale ndi gluten. Lankhulani ndi dokotala wanu ngati zakudya zopanda thanzi ndizoyenera kwa inu.

Ngakhale aliyense amene ali ndi matenda a shuga atha kudya zopanda thanzi, zitha kuwonjezera zoletsa zosafunikira kwa iwo omwe alibe matenda a leliac. Ndikofunikanso kukumbukira kuti wopanda gluteni sikofanana ndi carb yochepa. Pali zakudya zambiri zopangidwa, shuga wambiri, zopanda thanzi. Nthawi zambiri palibe chifukwa chovuta kukonzekeretsa chakudya pochotsa gilateni pokhapokha ngati mukufuna.

Zakudya zamasamba ndi zamasamba

Anthu ena omwe ali ndi matenda ashuga amayang'ana kudya zakudya zamasamba kapena zamasamba. Zakudya zamasamba nthawi zambiri zimanena za zakudya zomwe palibe nyama yomwe imadyedwa, koma nyama monga mkaka, mazira, kapena batala zimatha kudyedwa. Zamasamba sizidya nyama kapena mtundu wina uliwonse wazinyama, kuphatikiza uchi, mkaka, kapena gelatin.

Zakudya zomwe zimakhala zathanzi kwa odyetsa zamasamba ndi nyama zanyama zomwe zili ndi matenda a shuga ndi monga:

• nyemba
• soya
• mdima, masamba obiriwira
• mtedza
• nyemba
• zipatso
• mbewu zonse

Ngakhale zakudya zamasamba ndi zamasamba zitha kukhala zakudya zabwino kutsatira, omwe amawatsata atha kusowa michere yofunikira ngati sangasamale.

Zakudya zina zamasamba kapena zamasamba zingafunike kupeza kudzera muzowonjezera monga:

• Calcium. Amapezeka makamaka muzogulitsa nyama monga mkaka, calcium ndi michere yofunikira yomwe imathandizira kukhala ndi thanzi la mafupa ndi mano. Broccoli ndi kale zitha kuthandiza kupereka calcium yofunikira, koma zowonjezera zimatha kufunikira pakudya kwa vegan.
• Ayodini. Amafunika kupangira chakudya kukhala mphamvu, ayodini amapezeka kwambiri m'madzi am'madzi. Popanda ziwetozi m'zakudya zawo, ndiwo zamasamba ndi nyama zamasamba atha kukhala ndi vuto kupeza ayodini wofunikira. Zowonjezera zingakhale zopindulitsa.
• B-12: Popeza kuti ndi nyama zokha zomwe zimakhala ndi vitamini B-12, zowonjezerapo zingakhale zofunikira kwa iwo omwe amadya zakudya zamasamba zokha.
• Zinc: Gwero lalikulu la zinki limachokera kuzinthu zopangira mapuloteni ambiri, ndipo chowonjezera chimatha kulangizidwa kwa iwo omwe amadya zamasamba.

Kutenga

Kuphatikiza pa kusankha zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira paumoyo wa omwe ali ndi matenda ashuga. Kuchita masewera olimbitsa thupi kumatha kuchepetsa shuga m'magazi anu ndi milingo ya A1C, yomwe ingakuthandizeni kupewa zovuta.

Ngakhale mukuwona kusintha ndikuchita masewera olimbitsa thupi, musasinthe mtundu wa insulini popanda kufunsa dokotala. Yesani musanachite masewera olimbitsa thupi, nthawi, komanso mutatha kuchita masewera olimbitsa thupi ngati muli ndi insulin ndikuwonjezera kapena kusintha pulogalamu yanu yochita masewera olimbitsa thupi. Izi ndi zoona ngakhale mukuganiza kuti insulini imakupangitsani kunenepa. Kusintha dongosolo lanu la insulini kumatha kukhala ndi vuto pamashuga anu amwazi. Kusintha kumeneku kumatha kuyambitsa mavuto owopsa.

Ngati mukudandaula za kulemera kwanu, lankhulani ndi dokotala kapena katswiri wazakudya. Amatha kukuthandizani kuti mupeze zakudya zomwe zikugwirizana ndi zosowa zanu pazakudya komanso zolinga zowonda. Zithandizanso kupewa zovuta pazakudya ndi mapiritsi omwe amatha kulumikizana ndi mankhwala akuchipatala.