Malangizo 11 a Kudya Pabwino ndi Matenda a shuga a Mtundu Wachiwiri

Zamkati

• 1. Sungani firiji yanu, kenako konzekerani tsikulo
• 2. Khalani ndi mapuloteni a kadzutsa - ndi chakudya chilichonse
• 3. Khalani ndi madzi okwanira
• 4. Chotupitsa mwamphamvu
• 5. Fufuzani za carbs yathunthu
• 6. Fufuzani fiber
• 7. Yerekezerani mbale yanu
• 8. Pangani swaps ang'ono kudula carb
• 9. Musawope kuyang'ana shuga wanu wamagazi
• 10. Fufuzani zambiri zokhudza zakudya
• 11. Chezani ndi akatswiri

Kudya bwino kumatha kumva kukhala kovuta kwambiri mukakhala kuti mulibe nyumba. Nazi momwe mungapangire kukhala kosavuta.

Kudya kunyumba kuli ndi ubwino wake, makamaka ngati muli ndi matenda a shuga a mtundu wachiwiri ndipo mukusowa zakudya zomwe sizingakoleze shuga wamagazi anu. Mutha kuwongolera zomwe zili mufiriji yanu komanso zomwe mumayika mbale yanu.

Koma kudya panjira - komanso ndandanda yotanganidwa kwambiri - kumapangitsa nkhani ina.

Kukuthandizani kuti musankhe mwanzeru, kaya mukuthamangira mtawuni, kuthamanga kuchokera kumisonkhano kupita kumisonkhano, kuyenda paulendo, kapena mulibe nthawi yoti mungokhala ndikudya chakudya, izi ndizosavuta, zomwe zingakuthandizeni panjira yopambana.

1. Sungani firiji yanu, kenako konzekerani tsikulo

Ngakhale simukudya kunyumba, kukhala ndi zipatso, nyama zamasamba, tirigu wathunthu, ndi zomanga thupi zomveka zingatanthauzenso kuti mutha kunyamula thumba loti mupite lofunikira zonse.

Elizabeth DeRobertis, katswiri wodziwika bwino wodyetsa zakudya anati: “Ganizirani posankha zakudya musanapite nazo kuti mukatenge, kapena kuziika pamalo amodzi m'firiji kotero simukuyenera kusankha zakudya zambiri tsiku lonse. RD) ndi mphunzitsi wa matenda a shuga (CDE) ku The Nutrition Center ku Scarsdale Medical Group ku New York.

Kuchepetsa kuchuluka kwa zosankha zomwe muyenera kupanga tsiku lonse kungakuthandizeni kufikira zinthu zomwe zimanyamula michere ndipo sizimasokoneza kuchuluka kwa shuga wamagazi.

2. Khalani ndi mapuloteni a kadzutsa - ndi chakudya chilichonse

Lori Zanini, RD, CDE, wolemba buku la "Diabetes Cookbook and Meal Plan" akutero: "Ngati muli ndi tsiku lotanganidwa, onetsetsani kuti mwadya chakudya cham'mawa choyenera kuti muyambe tsiku lanu."

"Kukhala ndi mapuloteni okwanira m'mawa sikungathandize kukhazikika m'magazi a shuga, koma kafukufuku wasonyezanso kuti kudya njirayi kumachepetsa kulakalaka masana," akutero.

Kuphatikiza apo, mapuloteni amatenga nthawi yayitali kupukusa kuposa ma carbs, chifukwa chake zimakupatsani chidziwitso chokwanira, akuwonjezera.

DeRobertis akuwonetsa mazira mu a.m. (owiritsa kwambiri ngati mukuwatenga kuti apite), kapena china chake ngati kulumidwa koyera kwa dzira kapena omelet yodzaza ndi nyama ngati mutha kukhala pansi kuti mudye.

3. Khalani ndi madzi okwanira

Mukamanyamula chakudya chanu tsikulo, musaiwale zakumwa zoziziritsa kukhosi.

"Kutulutsa madzi okwanira ndikofunikira polimbikitsa thanzi labwino, makamaka tikakhala ndi matenda ashuga, chifukwa chake ndimakonda kulimbikitsa botolo lanu lamadzi ndikukonzekera kuti mugwiritse ntchito tsiku lonse," akutero Zanini.

4. Chotupitsa mwamphamvu

"Nthawi iliyonse munthu akatenga nthawi yayitali osadya, amakhala ndi njala ndipo nthawi zambiri amadya," akutero DeRobertis. "Kudya kwambiri ndiko komwe kumayambitsa shuga wambiri m'magazi."

Ndicho chifukwa chake nthawi zonse ndibwino kuti mukhale ndi zokhwasula-khwasula zomwe mungapite mukamafuna kuluma mwachangu, komanso zomwe mungatenge panjira.

Zinthu zingapo DeRobertis amalimbikitsa:

• 100 thumba la kalori mtedza
• chikho cha kanyumba tchizi
• chingwe tchizi
• 0% yogurt wachi Greek
• nkhumba ndi hummus kapena guacamole

Ng'ombe yamphongo yopanda nitrate ndichinthu chanzeru, popeza ili ndi zomanga thupi zambiri. Ngati simuli ndi njala ya chotupitsa, musakakamize, DeRobertis akuwonjezera.

Zanini amalimbikitsa kukhala ndi mtedza wa chotupitsa, chokhutiritsa popeza ali ndi mapuloteni komanso mafuta amtundu wa mono- ndi polyunsaturated.

Kafukufuku akuwonetsanso kuti kusinthana mtedza ndi zakudya zochepa zopatsa thanzi monga batala kapena tchipisi kumatha kukuthandizani kuti muchepetse kunenepa nthawi yayitali.

Lembani chakudya kapena chotupitsa osachepera maola 4 kapena 5, Zanini akuti.

5. Fufuzani za carbs yathunthu

Ngati mukugula china mukamapita kwina, DeRobertis akuwonetsa kuti muwone kuchuluka kwa carb. Pakudya, yang'anani pafupifupi 30 mpaka 45 magalamu a carbs onse kapena ochepera. Pazakudya zokhwasula-khwasula, yesetsani pafupifupi magalamu 15 mpaka 20 a carbs yathunthu.

Anthu ambiri amangoyang'ana shuga, DeRobertis akuti, ndichimodzi mwazosokoneza.

Iye anati: "Zakudya zonse zimasanduka shuga zikatha," akutero.

Ngati mukuganiza pakati pa zokhwasula-khwasula ziwiri, pitani ku carb m'munsi.

6. Fufuzani fiber

Caveat imodzi yongoyang'ana ma carbs athunthu: fiber, michere yomwe imachedwa kugaya kuti ikukhutitseni.

Ngati zinthu ziwiri zili ndi ma carbs ofanana koma imodzi ili ndi ulusi wambiri, pitani nayo.

American Diabetes Association yati zakudya zokhala ndi magalamu 2.5 a fiber zimayikidwa ngati gwero labwino, ndipo omwe ali ndi magalamu 5 kapena kupitilira apo ndi gwero labwino kwambiri, chifukwa chake yesetsani manambala amenewo.

7. Yerekezerani mbale yanu

Mukamadya chakudya chanu chamasana kapena chamadzulo, khalani ndi cholinga chodzaza theka la mbale yanu ndi nyama zosagundana, monga masamba obiriwira, tsabola belu, kapena broccoli, atero Zanini.

Kenaka gawani theka lina pakati pa mapuloteni, monga nsomba yowotcha, nkhuku, kapena tofu, ndi carb wathanzi monga mbatata zophika, quinoa, kapena nyemba zakuda.

8. Pangani swaps ang'ono kudula carb

Kodi muli ndi sangweji nkhomaliro? Chotsani chidutswa cha mkate kuti chikhale sangweji yotseguka, yomwe imadula theka la carbs, akutero DeRobertis.

Kapena, sankhani mkate wa carb wotsika, wokutidwa, kapena letesi monga maziko. Pa chakudya chamadzulo, mwina yesetsani kusinthanitsa mpunga wokhazikika wa mpunga wa kolifulawa kapena m'malo modya pasitala wamba pitani Zakudyazi za zukini kapena sikwashi ya spaghetti.

9. Musawope kuyang'ana shuga wanu wamagazi

Pafupifupi maola 2 mutadya, shuga wanu wamagazi ayenera kukhala 140 kapena kuchepera, ndipo kuyesa nthawi ino kungakuthandizeni kuzindikira kupirira kwanu kwa carb. Ngati mutadya ma carbs ochulukirapo komanso shuga wambiri wamagazi, izi zitha kuwonetsa kuti muyenera kuchepetsa.

"Mukadziwa nambala iyi [yololerana ndi carb], itha kukuthandizani kupanga zisankho zanzeru mukamapita," akutero DeRobertis.

10. Fufuzani zambiri zokhudza zakudya

Ngati mukuyenera kusankha "chakudya chofulumira" m'masiku otanganidwa kwambiri, ndizothandiza kuti mudziphunzitse nokha pazambiri zopatsa thanzi kuti mupeze malo odyera mwachangu. Kudziwa zomwe mungasankhe musanapite kumatha kukuthandizani kutsatira zomwe mwasankha mulesitilantiyo.

Mutha kuwona zopatsa mphamvu, zopatsa mphamvu, shuga, ndi zina zambiri pazakudya kuchokera kumalo azakudya zambiri mwachangu apa.

11. Chezani ndi akatswiri

Wophunzitsa za kadyedwe kapena kashuga atha kukuthandizani kukonza mapulani anu ndikusintha makonda anu, akutero Zanini.

"Chakudya komanso nthawi yodyera zimakhudza kwambiri magazi m'magazi tsiku lonse, chifukwa chake kugwira ntchito ndi katswiri kumatha kukupatsani chidziwitso chazomwe zimakuyenderani bwino," akutero.

Kukonzekera kwa Mallory, wolemba zaulere ku New York City, wakhala akulemba zaumoyo, thanzi, komanso zakudya zopatsa thanzi kwazaka zopitilira khumi. Ntchito yake idawonekera m'mabuku monga Women's Health, Men's Journal, Self, Runner's World, Health, ndi Shape, komwe adagwirapo ntchito kale. Ankagwiranso ntchito yokonza nyuzipepala ya Daily Burn ndi Family Circle. Mallory, wophunzitsa payekha wotsimikizika, imagwiranso ntchito ndi makasitomala azinsinsi ku Manhattan komanso ku studio yolimbikira ku Brooklyn. Poyamba kuchokera ku Allentown, PA, adamaliza maphunziro awo ku S.r.Newy School of Public Communications.