Momwe mungadye bwino kunja kwa nyumba ngati muli ndi matenda ashuga

Zamkati

• Malangizo 7 odyera bwino kumalo odyera
• 1. Sankhani malo okhala ndi zosankha zingapo
• 2. Idyani saladi
• 3. Sankhani mtundu umodzi wokha wama carbohydrate
• 4. Pewani zakumwa zozizilitsa kukhosi ndi timadziti tachilengedwe
• 5. Pewani msuzi
• 6. Muzikonda nyama yophika kapena yokazinga
• 7. Pewani mchere
• Malangizo othandizira kuti magazi azisungika m'magazi anu

Kuti mudye bwino kunja kwa nyumba ngakhale mutakhala ndi matenda ashuga, nthawi zonse muyenera kuyitanitsa saladi ngati woyambira ndikupewa zakumwa zozizilitsa kukhosi ndi zotsekemera kumapeto kwa chakudya.

Kuphatikiza apo, ndikofunikanso kufunafuna malo okhala ndi mbale zingapo kapena omwe amadziwika kale pokonzekera mafuta ndi shuga pang'ono.

Malangizo 7 odyera bwino kumalo odyera

Otsatirawa ndi maupangiri asanu ndi awiri akusankha bwino ndikusunga matenda ashuga nthawi iliyonse mukamadya.

1. Sankhani malo okhala ndi zosankha zingapo

Kusankha malo okhala ndi zakudya zingapo kumakupangitsani kukhala kosavuta kusankha koyenera komanso chokoma. Malo odyera odziyimira pawokha ayenera kusankhidwa, komwe kuli kotheka kusankha zomwe mungawonjezere mbale ndi kuchuluka kwake.

Malo odyera a la mapu siosankha bwino chifukwa ndizovuta kudziwa momwe kukonzekera kumapangidwira, ndipo sizotheka kusankha kuchuluka komwe kudzatumikiridwe.

Sankhani malo odyera

2. Idyani saladi

Ndikofunikira kuti wodwala matenda ashuga azidya saladi nthawi zonse, komanso zakudya zonse zokhwasula-khwasula, monga buledi wazonse ndi ma cookie.

Ma ulusi omwe amapezeka m'masamba ndi zakudya zonse amateteza kupewa kuchuluka kwa shuga wamagazi mukatha kudya, kuteteza matenda a shuga.

Idyani saladi yoyambira m'malo mwa zokhwasula-khwasula

3. Sankhani mtundu umodzi wokha wama carbohydrate

Muyenera kusankha gwero limodzi lokha la zopezera chakudya: mpunga, pasitala, puree, farofa kapena mbatata yokhala ndi jekete komanso mafuta onse makamaka. Ndikofunikanso kupewa kuyika zakudya ziwiri kapena zingapo pa mbale, chifukwa zimakulitsa kuwonjezeka kwa magazi m'magazi, ndipo munthu ayenera kukonda mpunga ndi pasitala nthawi zonse.

Sankhani gwero limodzi lokha la chakudya

4. Pewani zakumwa zozizilitsa kukhosi ndi timadziti tachilengedwe

Zakumwa zoziziritsa kukhosi ziyenera kupewedwa chifukwa zili ndi shuga wambiri, chimodzimodzinso timadziti ta zipatso zachilengedwe, zomwe zimakhala ndi shuga wachilengedwe mumtengowo ndipo nthawi zambiri zimabweretsa shuga wowonjezera kuti umve kukoma. Kuphatikiza apo, timadziti mulibe ulusi wazipatso zachilengedwe, zomwe zimapangitsa kuti magazi azikwera mwachangu. Zakumwa zoledzeretsa ziyeneranso kupewa, pomwe njira zabwino kwambiri ndi madzi, tiyi kapena khofi mukatha kudya.

Kumwa madzi, tiyi kapena khofi

5. Pewani msuzi

Msuzi omwe amakhala ndi kirimu wowawasa, tchizi, ketchup, nyama kapena msuzi wa nkhuku kapena ufa wa tirigu ayenera kupewedwa, chifukwa zosakaniza izi ndizolemera mafuta ndi chakudya chomwe chimakulitsa kuchuluka kwa magazi m'magazi.

Chifukwa chake, wodwala matenda ashuga ayenera kukonda phwetekere, yogati, mpiru, msuzi wa tsabola kapena mavalidwe a vinaigrette, kapena ayenera kunyamula saladi ndi nyama ndi madontho a mandimu ndi zitsamba monga rosemary, parsley ndi oregano.

Kondani msuzi wa phwetekere, mpiru, tsabola kapena vinaigrette

6. Muzikonda nyama yophika kapena yokazinga

Nyama yophika kapena yokazinga iyenera kukondedwa, makamaka popanda msuzi, komanso zakudya zokazinga ndi makeke oyenera kutetezedwa, chifukwa zimakhala ndi mafuta ochulukirapo omwe amawonjezera magazi m'magazi komanso amakomera matenda amtima.

Mukukonda nyama yophika kapena yokazinga

7. Pewani mchere

Ndikofunikira kupewa kumwa zakumwa zoziziritsa kukhosi makamaka mukamadya mnyumba, chifukwa zimakonda kukonzekera kuti malo odyera azipangidwa ndi shuga ndi mafuta owonjezera, zosakaniza zomwe zimakometsa komanso zimakopa makasitomala ambiri.

Chifukwa chake, masaladi azipatso kapena zipatso ayenera kusankhidwa, pokumbukira kudya gawo limodzi lokha la zipatso kapena kagawo pachakudya chilichonse.

Idyani zipatso zamchere ndipo pewani maswiti

Onerani kanemayu kuti mumve zambiri zokuthandizani kudya bwino komanso kupewa matenda a shuga.

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Malangizo othandizira kuti magazi azisungika m'magazi anu

Kuphatikiza pa malangizo azakudya zabwino za odwala matenda ashuga mukamadya m'nyumba, ndikofunikira kusamala, monga:

• Pewani kudumpha chakudya chifukwa mukudziwa kuti mupita kukadya panja panyumba, popeza kulephera kudya panthaŵi yoyenera kumayambitsa shuga wambiri wamagazi;
• Ngati mumagwiritsa ntchito insulini mwachangu kapena mwachangu, kumbukirani kutenga zida kuti muyese shuga wamagazi ndikumwa insulini musanadye, kutsatira malangizo a dokotala;
• Tengani mankhwala molingana ndi malangizo a dokotala, osakulitsa mlingo chifukwa mukudziwa kuti mudzadya kuposa masiku onse.

Kuphatikiza apo, ndikofunikira kulemba shuga wamagazi mukamadya kunja kwa nyumba, chifukwa izi zimathandiza kumvetsetsa kuti ndi zakudya ziti zomwe zimakulitsa kuchuluka kwa magazi m'magazi komanso zomwe ziyenera kupewedwa. Kuphatikiza apo, kutenga chakudya kumathandizanso kudya wathanzi komanso kuwongolera shuga wamagazi. Onani maupangiri okonzekera nkhomaliro pano.

Kusunga shuga m'magazi anu ndikofunikira kuti mupewe zovuta za matenda ashuga, monga phazi la ashuga komanso mavuto amaso.