Zakudya Zofunika Kwambiri Zosintha Kwa Aliyense Yemwe Angakhale Watsopano Matenda A shuga

Zamkati

• Yesetsani kulamulira gawo
• Sankhani zakudya zomwe zili ndi michere yambiri
• Chepetsani kudya kwanu chakudya chamafuta
• Sankhani zakudya zokhala ndi mafuta athanzi
• Pangani nthawi yokumana ndi katswiri wazakudya
• Kutenga

Chidule

Kudya zakudya zopatsa thanzi ndi gawo lofunikira pakuwongolera mtundu wa 2 shuga.

M'kanthawi kochepa, chakudya ndi zakudya zopatsa thanzi zomwe mumadya zimakhudza shuga yanu yamagazi. M'kupita kwanthawi, kadyedwe kanu kangakhudze chiopsezo chanu chokhala ndi zovuta kuchokera ku mtundu wachiwiri wa shuga.

Pemphani kuti muphunzire zamomwe mungasinthire pazakudya zanu.

Yesetsani kulamulira gawo

Ngati mukulemera kwambiri, kutaya 5 mpaka 10 peresenti ya kunenepa kwanu kungakuthandizeni kuchepetsa kuchuluka kwa shuga m'magazi anu, malinga ndi ochita kafukufuku munyuzipepala ya Diabetes Care.

Kuchepetsa thupi kungachepetsenso chiopsezo chanu chokhala ndi matenda amtima, vuto lodziwika bwino la matenda ashuga amtundu wachiwiri.

Pofuna kukuthandizani kuti mukwaniritse zomwe mukufuna kukwaniritsa, dokotala wanu angakulimbikitseni kuti muziwongolera gawo.

Kutengera kulemera kwanu, zomwe mumadya, komanso mbiri yazachipatala, akhoza kukulangizani kuti muchepetse kuchuluka kwama calories muzakudya zanu kapena zokhwasula-khwasula.

Kuyeserera magawo kungathandizenso kuti shuga wambiri wamagazi musayende bwino.

Sankhani zakudya zomwe zili ndi michere yambiri

Kudya zakudya zamtundu wambiri zopatsa thanzi kungakuthandizeni kukwaniritsa zosowa za thupi lanu. Kawirikawiri, "chakudya chopatsa thanzi" chimatanthauza chakudya chomwe chili ndi zakudya zambiri - monga mavitamini ndi mchere - kukula kwake kapena caloric mtengo.

Zakudya zowonjezera zakudya zimaphatikizapo:

• zipatso ndi ndiwo zamasamba
• nyemba, monga nyemba ndi mphodza
• mbewu zonse, monga tirigu wathunthu ndi mpunga wofiirira
• mtedza ndi mbewu, monga maamondi ndi mbewu za mpendadzuwa
• mapuloteni, monga nkhuku ndi kudula nkhumba
• nsomba ndi mazira
• zopangidwa ndi mkaka, monga yogati wopanda shuga

Komabe, kutengera zosowa zaumoyo wanu, dokotala kapena wazakudya akhoza kukulangizani kuti muchepetse zina mwazakudya izi.

Mwachitsanzo, anthu ena omwe ali ndi matenda ashuga amtundu wa 2 atha kupindula ndikutsata zakudya zopatsa mphamvu zomwe zimalepheretsa zipatso, ndiwo zamasamba zowuma, nyemba zouma, ndi mbewu.

Ngati ndi choncho kwa inu, gwiritsitsani zakudya zopatsa thanzi zomwe zilinso ndi chakudya chochepa, monga mapuloteni owonda, mtedza, ndi mbewu. Zomera zina - monga masamba obiriwira kapena broccoli - ndizodzikongoletsa ndi michere koma nzochepa.

Mosasamala kanthu kodya komwe mumatsatira, ndibwino kudya zakudya zomwe zimakhala ndi michere yambiri pachakudya chilichonse.

Chepetsani kudya kwanu chakudya chamafuta

Zakudya zamadzimadzi zoyera sizikhala ndi michere yambiri koma zimakhala ndi ma calories ambiri. Kudya zochuluka kwambiri kungakulitse kuchuluka kwa shuga wamagazi ndikuthandizira kunenepa.

Zakudya zomwe zili ndi chakudya chamafuta ophatikizika ndi monga:

• zakudya zotsekemera ndi shuga, monga maswiti, makeke, ndi soda
• zopangidwa ndi tirigu woyengedwa, kuphatikiza mpunga woyera, buledi woyera, ndi pasitala yoyera
• timadziti ta zipatso

Pofuna kuthandizira kuchuluka kwa shuga wamagazi ndi kulemera kwake, ndibwino kuti musunge izi kuti muzipeza kangapo. M'malo mwake, fikani pazinthu zonse zambewu kapena zakudya zina zomwe zili ndi michere yambiri komanso fiber.

Sankhani zakudya zokhala ndi mafuta athanzi

Malinga ndi American Diabetes Association, mitundu ya mafuta omwe mumadya ndi ofunika kwambiri kuposa kuchuluka kwa mafuta omwe mumadya.

Pofuna kuchepetsa chiopsezo cha matenda amtima, bungwe limalimbikitsa kudya zakudya zomwe zili ndi mafuta ambiri opangidwa ndi monounsaturated ndi polyunsaturated.

Mafuta omwe amapezeka bwino ndi awa:

• peyala
• mtedza, monga amondi, cashews, walnuts, ndi mtedza
• mbewu, monga mbewu za dzungu, mbewu za mpendadzuwa, ndi nthangala za zitsamba
• nsomba zamafuta, monga tuna, salimoni, sardini, ndi mackerel
• mankhwala a soya, monga tofu
• mafuta a maolivi
• mafuta a canola
• mafuta amtengo
• mafuta a chimanga
• mafuta a fulakesi
• chiponde
• mafuta otsekemera
• mafuta a soya
• mafuta a mpendadzuwa

Mbali inayi, bungwe limalimbikitsa kuti muchepetse kudya kwamafuta okhutira ndikupewa mafuta.

Zowonjezera mafuta omwe mungapewe ndi awa:

• nyama zonenepa kwambiri, monga ng'ombe yokhazikika, soseji, nyama yankhumba, bologna, ndi ma hotdog
• mkaka wa mafuta ambiri, monga kirimu, mkaka wonse, ndi tchizi wonenepa kwambiri
• Khungu la nkhuku, monga khungu la nkhuku kapena khungu la Turkey
• batala
• mafuta anyama
• mafuta a kokonati
• mafuta a kanjedza ndi mafuta a kanjedza

Zowonjezera mafuta ophatikizira ndi awa:

• Zakudya zosakaniza, monga tchipisi cha mbatata
• ndodo margarine
• kufupikitsa

Pangani nthawi yokumana ndi katswiri wazakudya

Kupitilira pa mfundo zoyambira izi, palibe kukula kwake komwe kumadya mukakhala ndi matenda ashuga amtundu wa 2.

Anthu ena zimawathandiza kutsatira njira yodyera ku Mediterranean kapena DASH. Zakudya izi zimakhala ndi mbewu zonse, nyemba, ndi zakudya zina zovuta.

Anthu ena anena kuti apambana ndi mapulani akudya chakudya chochepa. Kudya kotereku kumayang'ana kwambiri zakudya zomwe zili ndi zomanga thupi zambiri komanso zopanda chakudya.

Njira yabwino kwambiri ndiyomwe imasinthidwa malinga ndi zosowa zanu komanso zomwe mumakonda.

Pofuna kukuthandizani kuti mukhale ndi njira yodyera yomwe ingakuthandizireni, lingalirani kufunsa dokotala kuti atumizidwe kwa katswiri wazakudya.

Katswiri wazakudya zitha kukuthandizani kupanga mapulani omwe angakwaniritse zosowa zanu zaumoyo, kwinaku mukudya zomwe mumakonda, kuphika, komanso bajeti.

Kutenga

Kuti muchepetse kuchuluka kwa shuga wamagazi, kulemera thupi, komanso chiwopsezo cha zovuta zamtundu wa 2 shuga, kudya chakudya chamagulu ndikofunikira.

Kuyeserera magawo kungakuthandizeni kuti mukwaniritse zomwe mukufuna kukwaniritsa, kwinaku mukusunga shuga m'magazi anu.

Yesetsani kusankha zakudya zomwe zili ndi michere yambiri ndikuchepetsa kuchuluka kwa zopatsa mphamvu, zopatsa thanzi, komanso mafuta osungunuka.

Kuti mudziwe upangiri wanu, lingalirani zokambirana ndi katswiri wazakudya.