Momwe Mungakonzekerere Ma Chakudya Chamadzulo Cha Sabata Ndi Matenda Awiri Ashuga

Zamkati

• 1. Pezani mfundo zokhudza kadyedwe kabwino
• 2. Pangani pulani
• 3. Lembani mndandanda
• 4. Gulani
• 5. Konzekerani nthawi isanakwane
• Kuphika zakudya zingapo nthawi imodzi
• Konzekerani kumapeto kwa sabata
• Phukusi dzulo
• Pezani kulenga ndi kusungirako
• Khalani ndi zosunga zobwezeretsera
• 6. Idyani
• 7. Bwerezani, koma zisangalatseni

Chithunzi Pazithunzi: Sam Bloomberg-Rissman / Getty Images

Kukonzekera zakudya zabwino

Kodi mumadzipeza nokha ndikumenya chakudya chamasana chifukwa mulibe nthawi yonyamula china chake chathanzi m'mawawo? Kapena mwina mumadzuka muli ndi zolinga zabwino koma pamapeto pake mumasiya kudya koyenera pambali kuti musavutike?

Ngati ndi choncho, mungapindule ndi kukonzekera zakudya zabwino. Izi ndizofunikira makamaka kwa anthu omwe ali ndi matenda amtundu wa 2.

Onani njira zisanu ndi ziwirizi kuti mukonzekere chakudya chamadzulo sabata.

1. Pezani mfundo zokhudza kadyedwe kabwino

Chakudya chomwe mumadya chimagwira gawo lofunikira pakuwongolera matenda anu ashuga. Matenda a shuga nthawi zambiri amabwera ndi zakudya zomwe zingawoneke zosokoneza kapena zosatheka poyamba. Nkhani yabwino ndiyakuti simuyenera kuthana ndi izi nokha. Ndipo mukamaphunzira zambiri, zimakhala zosavuta.

Bungwe la American Diabetes Association (ADA) limalimbikitsa kuti aliyense amene ali ndi matenda ashuga alandire chithandizo chamankhwala choyenera (MNT). MNT imakupatsirani chakudya chogwirizana ndi zosowa zanu.

Mukamakonzekera chakudya, ndikofunikira kwambiri kuti muzisamalira chakudya chama carbohydrate. ADA ikukulimbikitsani kuti mudye:

• 45 mpaka 60 magalamu a carbs pachakudya chachikulu
• Magalamu 15 mpaka 30 pachakudya chilichonse

Wolemba zamankhwala wanu wovomerezeka (RD) kapena wophunzitsa za matenda a shuga (CDE) adzagwira nanu ntchito kuti mupange dongosolo lanu la chakudya. Adzakufunsaninso pakapita nthawi kuti muwone momwe mukuyendera ndikuthandizani kusintha.

Malangizo a ADA ndi chitsogozo chachikulu kwa anthu omwe ali ndi matenda ashuga. Sizingagwire ntchito kwa aliyense. Gawo lina lofunikira ndi Glycemic Index (GI) la chakudya. Izi ndizomwe zimayesa kuchuluka kwa chakudya chomwe chimakhala ndi chakudya chomwe chimakweza magazi m'magazi. Zitsanzo zina za chakudya chomwe chili ndi GI yotsika ndi:

• phala
• miyala ya tirigu wathunthu
• mbatata
• nyemba
• zipatso zambiri ndi masamba osakhula

Sindikufuna MNT? Nthawi zonse mumatha kugwiritsa ntchito njira yolamulira magawo kuti ikuthandizeni kuphunzira momwe mungadyetsere chakudya chanu. Njirayi imalimbikitsa kudzaza:

• theka mbale yanu ndi veggies sanali wowuma
• kotala la mbale yanu yokhala ndi mapuloteni owonda
• kotala la mbale yanu yokhala ndi tirigu ndi ndiwo zamasamba

Kukhazikitsa zolinga zazing'ono, zopatsa thanzi kumathandizanso kuti mupambane. Mwachitsanzo, yesetsani kuchepetsa zakumwa zodzaza shuga kapena kukhazikitsa masiku ochuluka kuti mudye pasabata.

Ino ndi nthawi yabwino kubwereranso mbali zina zamankhwala anu. Mwachitsanzo, kodi dongosolo lanu la mankhwala a shuga limakwanira bwanji pamoyo wanu watsiku ndi tsiku? Insulini ya basal imatha kuthandizira kuti shuga wamagazi aziyang'aniridwa pakati pa chakudya, ndipo ndi njira zitatu zomwe mungagwiritse ntchito, mutha kugwira ntchito ndi dokotala kuti musankhe chomwe chingakwaniritse zosowa zanu. Kodi mukuyang'ana kusinthasintha kwina malinga ndi nthawi yakudya? Insulin woyambira itha kukuthandizani kukwaniritsa izi!

2. Pangani pulani

Gawo ili lili kawiri.Choyamba, muyenera kupanga dongosolo labwino lazakudya ndi chithandizo chamankhwala pogwiritsa ntchito zomwe mwaphunzira mu gawo limodzi. Kodi mukuyesera kupewa kapena kuchepetsa chakudya ndi shuga woyengedwa? Kodi mankhwala anu aliwonse amakhudza nthawi yomwe mumadya? Kodi mukufuna kuyika zakudya zowonjezera zowonjezera mu zakudya zanu? Ndondomeko yazakudya ingakuthandizireni kusankha nthawi yakudya kuti mukwaniritse zolinga zanu komanso kuti muchepetse matenda anu ashuga.

Nawa malangizo othandizira kudya:

• Idyani chakudya chokhala ndi zipatso ndi ndiwo zamasamba.
• Phatikizani mbewu zonse monga quinoa, mpunga wofiirira, ndi oatmeal, ndi mapuloteni owonda monga nsomba, nkhuku, ndi Turkey.
• Idyani mafuta athanzi, monga mtedza, mbewu, ndi mapeyala.
• Pewani kapena muchepetse mafuta amtundu wambiri, shuga wosakanizidwa, ndi sodium.

Ndili ndi zolinga zazikuluzakudya m'malingaliro, gawo lachiwiri la gawo ili ndikupanga dongosolo lamasana sabata loyenera. Sanjani nthawi Lamlungu lililonse - kapena tsiku lililonse lomwe lingakuthandizeni - kusankha zomwe mukufuna kukonzekera nkhomaliro tsiku lililonse sabata imeneyo. Sonkhanitsani maphikidwe kuchokera m'mabuku ophika ndi ma intaneti, kapena onani malangizo awa:

• Msuzi ndiosavuta kupanga komanso osavuta kunyamula pasadakhale, makamaka akapangidwa wophika pang'onopang'ono kenako amazizira m'magawo azakudya.
• Onani malingaliro awa kuti muwonjezere dongosolo lanu lamasabata.
• Sankhani zakudya zabwino kwambiri zosagwirizana ndi matendawa kuchokera pamndandandandawu, kenako pezani chinsinsi chomwe chimayika patsogolo.

Lembani chakudya chamadzulo chomwe mwakonzekera mu kope, lembani pa kompyuta yanu, kapena gwiritsani ntchito pulogalamu pa smartphone yanu. Mutha kuzilemba pamtengo womata. Nthawi zina zimathandiza ngati sikuwona ngati ntchito yayikulu kwambiri!

3. Lembani mndandanda

Mukakonzekera chakudya, pangani mndandanda wazogulitsa. Onetsetsani kuti muwone zomwe muli nazo mnyumba mwanu kuti musagule zobwereza.

Mudzawona kuti maphikidwe ambiri amafuna zinthu zomwezo, monga zonunkhira, maolivi, ndi ufa wa tirigu wathunthu. Zinthu izi zikhala kwakanthawi, chifukwa chake simudzafunika kuziphatikiza pamndandanda wanu wama sabata. Kusunga zonunkhira ndi zitsamba kumathandiza kwambiri. Amawonjezera matani azakudya m'zakudya popanda kusokoneza kudya kwanu kwa sodium.

Ndikofunikanso kuwonjezera zinthu zomwe zingakuthandizeni kukonzekera, kulongedza, komanso kunyamula chakudya chanu chamadzulo. Zomwe zimakugwirirani zimadalira zokonda zanu komanso zakudya zomwe mumapanga. Zitsanzo zina ndi izi:

• zip-top mapepala apulasitiki
• muli zotetezera ma microwave okhala ndi zipinda
• mitsuko yamatabwa yokhala ndi zivindikiro
• mabokosi osungira masana ndi mapaketi a ayezi

Yesani kupanga mndandanda wazogula zanu pagulu, monga masamba ndi zokolola, mkaka, ndi nyama. Lembani mndandanda wanu m'kabuku kakang'ono kotheka kapena mugwiritse ntchito pulogalamu yanu pa foni yamakono kuti mutengeko ku sitolo. Mapulogalamu ena angapangireni mndandanda wazogula malinga ndi maphikidwe omwe mwasankha!

4. Gulani

Gawo lotsatira ndi ili: Tengani mndandanda wanu ndikupita ku sitolo! Kutsata pamndandanda kungakuthandizeni kupewa zakudya zosafunikira zomwe zimakutulutsani m'mashelufu. Musanapite ku sitolo, fufuzani ndi njala yanu. Ngati muli ndi njala, idyani chakudya kapena chotupitsa. Timakonda kugula zambiri tikamagula ndi njala.

Dziwani bwino za golosale yanu ndipo phunzirani dongosolo. Zinthu zambiri zomwe zili pamndandanda wazogulitsa zabwino zimapezeka kumapeto kwa sitolo. Misewu yapakati nthawi zambiri imasungidwa kuti izisinthidwa, zosankha zochepa, monga makeke, maswiti, ndi tchipisi. Kuphatikiza apo, mukangophunzira masanjidwewo, simutaya nthawi kufunafuna chinthu chilichonse!

Masitolo ena amakhalanso ndi ntchito zotumiza zomwe zimakupatsani mwayi wosakatula zinthu ndi mitengo pa intaneti, kuziwonjezera pa ngolo yanu yamagetsi, ndikukhazikitsa oda yobweretsera. Ngati nkhawa yanu yayikulu ndikupeza nthawi yopita kusitolo, yankho ili likhoza kukuthandizani.

5. Konzekerani nthawi isanakwane

Kuthekera kokonzekera kulibe malire. Zonse zimangotsata zomwe zikugwirizana ndi dongosolo lanu komanso kalembedwe kanu. Nawa malingaliro ena:

Kuphika zakudya zingapo nthawi imodzi

Pangani mphika Lolemba usiku ndikugawe mu mbale zotetezedwa ndi ma microwave kuti mudye nkhomaliro tsiku limodzi kapena awiri mtsogolo. Njira ina yosavuta ndikuphika mawere a nkhuku koyambirira kwa sabata ndikuwagawa m'magawo. Kenako mutha kuwonjezera zina mu saladi kapena zokometsera mwachangu kumapeto kwa sabata.

Konzekerani kumapeto kwa sabata

Nthawi zina gawo lophika lomwe limatenga nthawi yambiri ndikukonzekera zosakaniza zonse. Ngati muli ndi nthawi kumapeto kwa sabata, dulani zipatso ndi ndiwo zamasamba zomwe mudagula kuti musunge nthawi mtsogolo. Zitha kuthandiza kuchita izi mukafika kunyumba kuchokera ku sitolo, musanasunge zokolola mufiriji.

Phukusi dzulo

Kaya mumaphika chakudya chanu Lamlungu kapena mumadzipereka kuti muzidya usiku umodzi nthawi imodzi, kukonzekera ndi kulongedza chakudya chanu chamasana usiku (kapena koyambirira) ndikusintha masewera.

Pezani kulenga ndi kusungirako

Pezani zinthu zomwe zikugwirizana ndi zomwe mukufuna. Mwachitsanzo, ngati mukudya saladi nkhomaliro, gwiritsani ntchito mtsuko wamasoni kuti musunge.

Onjezerani gawo la zokutira saladi pansi pamtsuko, kenako onjezani zosakaniza zolimba zomwe sizingafooke, monga mtedza, nkhuku, avocado, kapena dzira lophika kwambiri. Kenaka pakani masamba ndi masamba a masamba anu, ndipo perekani zipatso zouma kapena tchizi pamwamba. Mukakonzeka kudya, ingogwedezani botolo kuti musakanize, kenako tsegulani ndikusangalala!

Zidebe zimakuthandizaninso kumamatira pamitundu yoyenera yamagawo. Ingokumbukirani kuti muyese musanawonjezere zosakaniza zanu.

Khalani ndi zosunga zobwezeretsera

Ngati ofesi yanu ili ndi firiji, lingalirani kusiya chakudya chimodzi mmenemo sabata, kuti muiwale kubweretsa chimodzi. Ngati pali mufiriji, mutha kuyika chakudya chachisanu kapena ziwiri kuti zikuthandizireni kuyenda, ngakhale moyo utayesetsa kusokoneza dongosolo lanu.

6. Idyani

Kukongola kokonzekera chakudya pasadakhale ndikuti kumakumasulani kuti musangalale nkhomaliro. Zomwezo zimapezanso njira yokhazikika ya insulini yomwe imakugwirirani ntchito. M'malo mongodya mphindi 20 panthawi yopuma ndikudyera ndikupita kuchokera ku lesitilanti, mwadzidzidzi mumakhalanso ndi nthawiyo m'moyo wanu. Simufunikanso kuphika chakudya chanu - mutha kusangalala ndi kuluma kulikonse m'malo mwake. Ngati muli ndi nthawi yayitali yodyerako nkhomaliro, mutha kudya kenako ndikuyenda pambuyo pake!

7. Bwerezani, koma zisangalatseni

Ngakhale mutakonzekera komanso kukonzekera bwanji, musayembekezere kuti mudzakhala angwiro. Ngati mwaphonya tsiku, musadabwe. Taganizirani izi ngati zokumana nazo zakuphunzira: Nchiyani chakulepheretsani kuti musasunge mapulani anu tsiku lomwelo? Ndi mayankho amtundu wanji omwe mungagwiritse ntchito kuti muthane ndi zotchingira mtsogolomo?

Kumbukirani, ngati simumanyamula chakudya chilichonse, chimodzi kapena ziwiri pa sabata ndi chiyambi chabwino!

Sabata ikatha, ina ili pakona. Ingokumbukirani kuti ndinu okonzeka kuthana ndi izi sabata iliyonse kuposa momwe munalili kale. Anthu ena amakonda kugwiritsa ntchito maphikidwe omwewo sabata iliyonse, koma kwa ena, kusiyanasiyana ndikofunikira. Sinthani pamene mukumva kufunika!

Musaiwale kuti nthawi zonse mutha kufunsa membala wa gulu lanu lachipatala kuti akuthandizeni ngati mukumira. Pali masauzande ambirimbiri osankha bwino kunja uko. Sangalalani nawo! Dzikumbutseni kuti mumve bwino ndikutenga njira zokuthandizani kukhala ndi moyo wathanzi.