Kodi Mungadye Mazira Ngati Muli Ndi Matenda A shuga?

Zamkati

• Ubwino wa mazira
• Nkhawa za cholesterol
• Nanga chakudya cham'mawa ndichani?
• Malangizo a shuga tsiku lililonse
  

Kudya kapena kusadya?

Mazira ndi chakudya chosunthika komanso gwero lalikulu la mapuloteni.

American Diabetes Association imaganiza kuti mazira ndi chisankho chabwino kwa anthu omwe ali ndi matenda ashuga. Izi zili choncho makamaka chifukwa dzira limodzi lalikulu lili ndi theka la magalamu a chakudya, motero amaganiza kuti sangakweze shuga m'mwazi.

Mazira ali ndi cholesterol yambiri, komabe. Dzira limodzi lalikulu limakhala ndi pafupifupi 200 mg ya cholesterol, koma ngati izi zimakhudza thupi kapena ayi.

Kuwunika mafuta m'thupi mwanu ndikofunikira ngati muli ndi matenda ashuga chifukwa matenda a shuga ndiwowopsa pamatenda amtima.

Kuchuluka kwa mafuta m'thupi m'magazi kumayambitsanso chiopsezo chokhala ndi matenda amtima. Koma kudya mafuta m'thupi mwawo sikukhudza kwambiri magazi monga momwe timaganizira kale. Chifukwa chake, ndikofunikira kuti aliyense amene ali ndi matenda a shuga azindikire ndikuchepetsa zovuta zina zamatenda amtima.

Ubwino wa mazira

Dzira lathunthu lili ndi pafupifupi magalamu 7 a mapuloteni. Mazira alinso potassium wabwino kwambiri, womwe umathandiza kuti minyewa ndi minofu zikhale ndi thanzi labwino. Potaziyamu imathandizanso kuchepetsa kuchuluka kwa sodium m'thupi, zomwe zimathandizanso kukhala ndi thanzi lamtima.

Mazira ali ndi michere yambiri, monga lutein ndi choline. Lutein amateteza iwe kumatenda, ndipo choline amalingalira kuti azikulitsa thanzi laubongo. Mazira a mazira amakhala ndi biotin, yomwe ndi yofunika kuti tsitsi, khungu, ndi misomali yathanzi, komanso kupanga insulin.

Mazira ochokera ku nkhuku zomwe zimayendayenda msipu amakhala ndi omega-3s, omwe ndi mafuta opindulitsa kwa anthu omwe ali ndi matenda ashuga.

Mazira ndiosavuta m'chiuno, nawonso. Dzira limodzi lalikulu limangokhala ndi mafuta okwana 75 ndi magalamu 5 a mafuta - magalamu 1.6 okha omwe ali ndi mafuta okhathamira. Mazira amakhala osunthika ndipo amatha kukonzekera m'njira zosiyanasiyana kuti zigwirizane ndi zomwe mumakonda.

Mutha kupanga chakudya chopatsa thanzi kale mwa kusakaniza tomato, sipinachi, kapena masamba ena. Nawa malingaliro abwino ambiri a kadzutsa kwa anthu omwe ali ndi matenda ashuga.

Ngakhale ali athanzi m'njira zambiri, mazira ayenera kudyedwa pang'ono.

Nkhawa za cholesterol

Mazira anali ndi rap yoipa zaka zapitazo chifukwa amawonedwa kuti ali ndi cholesterol yochulukirapo kuti akhale gawo la chakudya chopatsa thanzi. Zambiri zasintha kuyambira pamenepo. Udindo wa cholesterol yodyera momwe imakhudzira kuchuluka kwa cholesterol yamagazi amunthu ukuwoneka kuti ndi wocheperako kuposa momwe zimaganiziridwa kale.

Mbiri ya banja itha kukhala yokhudzana kwambiri ndi kuchuluka kwama cholesterol anu kuposa kuchuluka kwa mafuta m'thupi lanu. Choopsa chachikulu pama cholesterol anu ndi chakudya chomwe chili ndi mafuta ambiri komanso mafuta okhathamira. Phunzirani zambiri za zotsatira za cholesterol yambiri mthupi lanu.

Mazira sayenera kudyedwa mopitirira muyeso ngati muli ndi matenda ashuga. Malingaliro apano akusonyeza kuti munthu yemwe ali ndi matenda ashuga sayenera kudya mafuta opitilira 200 milligrams (mg) tsiku lililonse.

Wina wopanda matenda ashuga kapena nkhawa yamtima amatha kudya mpaka 300 mg patsiku. Dzira limodzi lalikulu limakhala ndi pafupifupi 186 mg ya cholesterol. Palibe malo ochuluka a mafuta ena azakudya kamodzi dzira likadyedwa.

akuwonetsa kuti kumwa kwambiri dzira kumatha kubweretsa chiopsezo chokhala ndi matenda ashuga amtundu wa 2 komanso matenda amtima. Ngakhale kulumikizana sikumveka bwino, ofufuza amakhulupirira kuti kudya cholesterol kwambiri, ikamabwera chifukwa cha zakudya zanyama, kumatha kuwonjezera zoopsa.

Popeza kuti cholesterol yonse ili mu yolk, mutha kudya azungu azungu osadandaula za momwe akukhudzidwira pakudya kwanu kolesterolini tsiku lililonse.

Malo ambiri odyera amapereka njira zina zoyera za mazira m'mazira awo. Muthanso kugula olowa m'malo mwa dzira opanda mafuta m'masitolo omwe amapangidwa ndi azungu azungu.

Kumbukirani, komabe, kuti yolk ndiyonso nyumba yokhayokha yazakudya zofunikira za dzira. Pafupifupi vitamini A m'mazira, mwachitsanzo, amakhala mu yolk. N'chimodzimodzinso ndi choline, omega-3s, ndi calcium yambiri mu dzira.

Nanga chakudya cham'mawa ndichani?

Ngati muli ndi matenda ashuga, muyenera kuchepetsa kumwa dzira katatu pamlungu. Ngati mungodya azungu azungu, mutha kukhala omasuka kudya kwambiri.

Samalani komabe, pazomwe mumadya ndi mazira anu. Dzira limodzi lopanda vuto lililonse komanso lathanzi lingapangidwe kukhala lopanda thanzi pang'ono ngati litakazinga mu mafuta kapena mafuta ophikira osapatsa thanzi.

Kuika dzira mu microwave kumangotenga mphindi imodzi ndipo sikufuna mafuta ena owonjezera. Momwemonso, musatumikire mazira okhala ndi mafuta ambiri, nyama yankhumba yokhala ndi sodium kapena soseji pafupipafupi.

Dzira lophika kwambiri ndi chakudya chopatsa thanzi chokwanira ngati muli ndi matenda ashuga. Puloteni imakuthandizani kukhala okhutira osakhudza shuga wamagazi. Mapuloteni samangachedwetsa chimbudzi, amachepetsanso kuyamwa kwa glucose. Izi ndizothandiza kwambiri ngati muli ndi matenda ashuga.

Kukhala ndi mapuloteni owonda nthawi iliyonse ndikudya pang'ono pang'ono ndichinthu chanzeru kwa aliyense amene ali ndi matenda ashuga.

Monga momwe mumadziwira zakakabohaidireti ndi shuga wazakudya zosiyanasiyana, muyeneranso kulabadira kuchuluka kwama cholesterol ndi mafuta okhuta mchakudya chanu.

Ngati izi zikutanthauza kusinthanitsa mazira azungu azungu kapena zomanga thupi monga tofu, imeneyo ndi njira yanzeru yosangalalira ndi mapuloteni ndikuchepetsa thanzi lanu.

Malangizo a shuga tsiku lililonse

• Kuthamanga? Anapachikidwa? Wophika kwambiri? Komabe mumakonda mazira anu okonzeka, yesetsani kudya zozizwitsa zitatu izi sabata iliyonse kuti mugwiritse ntchito phindu lawo lamapuloteni ndi ma carbohydrate. Kumbukirani, thanzi nkhuku, dzira labwino. Ganizirani za mazira ochokera ku nkhuku zanyama, zoweta, kapena zaulere kuti ziwonjezere mafuta a omega-3 athanzi. Ngati mukuda nkhawa ndi cholesterol, muchepetse kudya kapena gwiritsani azungu azira.