Zomwe wodwala matenda ashuga angadye
Zamkati
- Gulu la zakudya za odwala matenda ashuga
- Kodi mungadye maswiti a shuga?
- Zomwe mungadye kuti muchepetse matenda ashuga
Zakudya za munthu amene ali ndi matenda ashuga ndizofunikira kwambiri kuti milingo ya shuga m'magazi iziyang'aniridwa ndikuisunga mosalekeza kuti zisawonongeke monga hyperglycemia ndi hypoglycemia. Chifukwa chake, ndikofunikira kuti akapezedwa kuti ali ndi matenda ashuga, munthuyo amapita kwa katswiri wazakudya kuti akawunikenso mokwanira zaumoyo ndipo dongosolo lazakudya loyenerana ndi zosowa zawo limawonetsedwa.
Mu zakudya za shuga ndikofunikira kuphatikiza ndikuwonjezera kuchuluka kwa zakudya zopatsa mphamvu, chifukwa zimathandizira kuchepetsa shuga, wotchedwa glycemia, komanso kudya zakudya zokhala ndi index ya glycemic, ndiye kuti, zakudya zomwe zimawonjezera shuga zamakono. Kuphatikiza apo, ndikofunikira kuwongolera kagwiritsidwe ntchito kazakudya zomwe zili ndi mafuta, popeza pali chiopsezo choti munthu akhoza kudwala matenda amtima, kuphatikiza matenda ashuga.
Gulu la zakudya za odwala matenda ashuga
Gome lotsatirali limathandiza anthu odwala matenda ashuga kudziwa kuti ndi zakudya ziti zomwe zimaloledwa, zomwe ndizoletsedwa komanso zomwe muyenera kuzipewa:
| Kuloledwa | Ndi pang'ono | Pewani |
| Nyemba, mphodza, nandolo ndi chimanga | Mpunga wofiirira, mkate wofiirira, msuwani, ufa wa manioc, mbuluuli, nandolo, ufa wa chimanga, mbatata, dzungu wophika, chinangwa, zilazi ndi turnips | Mpunga woyera, woyera, mbatata yosenda, zokhwasula-khwasula, buledi wouma, ufa wa tirigu, makeke, buledi waku France, buledi woyera, bisiketi, Waffle |
Zipatso monga maapulo, mapeyala, malalanje, mapichesi, tangerines, zipatso zofiira ndi nthochi zobiriwira. Ndibwino kuti adye ndi peel. Masamba monga letesi, broccoli, zukini, bowa, anyezi, tomato, sipinachi, kolifulawa, tsabola, biringanya ndi kaloti. | Kiwi, vwende, papaya, phanga la paini, mphesa ndi mphesa zoumba. Beetroot | Zipatso monga masiku, nkhuyu, chivwende, zipatso ndi manyuchi ndi shuga |
| Mbewu zonse monga oats, mkate wabulauni ndi balere | Zikondamoyo zonse zopangidwa kunyumba | Mbewu zotsogola zomwe zili ndi shuga |
| Nyama zonenepa kwambiri, monga nkhuku yopanda khungu ndi nkhuku Turkey ndi nsomba | Nyama yofiira | Masoseji, monga salami, bologna, ham ndi mafuta anyama |
| Stevia kapena chotsekemera cha stevia | Zokometsera zina | Shuga, uchi, shuga wofiirira, kupanikizana, madzi, nzimbe |
| Mpendadzuwa, linseed, chia, nthanga, zipatso zouma monga mtedza, cashews, ma almond, mtedza, mtedza | Mafuta a azitona, mafuta a fulakesi (ang'onoang'ono) ndi mafuta a kokonati | Zakudya zokazinga, mafuta ena, margarine, batala |
| Madzi, tiyi wopanda thukuta, madzi ovomerezeka mwachilengedwe | Msuzi wopanda zipatso wopanda shuga | Zakumwa zoledzeretsa, timadziti tomwe timatukuka komanso zakumwa zozizilitsa kukhosi |
| Mkaka, yogurt wopanda mafuta ambiri, tchizi woyera wopanda mafuta ambiri | - | Mkaka wonse ndi ma yogurts, tchizi wachikasu, mkaka wokhazikika, kirimu wowawasa ndi kirimu kirimu |
Chofunikira ndikuti nthawi zonse muzidya chakudya chochepa maola atatu aliwonse, kupanga zakudya zazikulu zitatu ndi zokhwasula-khwasula ziwiri kapena zitatu patsiku (pakati pa m'mawa, masana komanso asanagone), polemekeza nthawi yakudya.
Zipatso zololedwa mu matenda ashuga siziyenera kudyedwa padera, koma ziziyenda limodzi ndi zakudya zina ndipo, makamaka, kumapeto kwa chakudya chachikulu, monga nkhomaliro kapena chakudya chamadzulo, nthawi zonse m'magawo ang'onoang'ono. Ndikofunika kusankha kudya zipatso zonse osati msuzi, popeza kuchuluka kwa fiber ndizochepa.
Kodi mungadye maswiti a shuga?
Simungadye maswiti mu matenda ashuga, chifukwa amakhala ndi shuga wambiri, womwe umapangitsa kuti shuga uzikwera komanso matenda ashuga asakhale osalamulirika, zomwe zimawonjezera chiopsezo cha matenda okhudzana ndi matenda ashuga, monga khungu, mavuto amtima, mavuto a impso komanso kuvuta kwamachiritso , Mwachitsanzo. Onani mndandanda wathunthu wazakudya zopatsa shuga zambiri zomwe muyenera kupewa.
Komabe, ngati mumadya bwino ndipo magazi anu amasungunuka, nthawi zina mumatha kudya maswiti, makamaka omwe adakonzedwa kunyumba.
Zomwe mungadye kuti muchepetse matenda ashuga
Kuchepetsa shuga m'magazi ndikuchepetsa matenda ashuga, tikulimbikitsidwa kudya zakudya zopatsa mphamvu ndi chakudya chilichonse, ndipo muyenera kudya osachepera 25 mpaka 30 magalamu patsiku. Kuphatikiza apo, zokonda ziyenera kuperekedwa ku zakudya zomwe zili ndi index yotsika ndi yapakatikati ya glycemic, yomwe ndiyofunika kudziwa kuti chakudya china chimakhala ndi chakudya chambiri komanso chimakulitsa shuga m'magazi.
Pofuna kuchepetsa matenda a shuga ndikofunikira, kuwonjezera pa chakudya chamagulu, kuchita masewera olimbitsa thupi monga kuyenda kapena kuchita masewera enaake kwa mphindi 30 mpaka 60 patsiku, chifukwa izi zimathandizanso kuchepetsa kuchuluka kwa shuga wamagazi, popeza minofu imagwiritsa ntchito shuga mukamachita masewera olimbitsa thupi. Ndikulimbikitsidwa kuti asanachite ntchitoyi, munthuyo apange chotupitsa tating'ono kuti tipewe hypoglycemia. Onani zomwe odwala matenda ashuga ayenera kudya asanachite masewera olimbitsa thupi.
Kuphatikizanso apo, nkofunikanso kuyeza kuchuluka kwa shuga m'magazi tsiku lililonse ndikugwiritsa ntchito mankhwala omwe adokotala akuwawuza, komanso kupempha chitsogozo cha katswiri wazakudya kuti awunikenso mokwanira. Onani muvidiyo ili pansipa momwe zakudya za matenda ashuga ziyenera kukhalira:
Mabuku Athu
Zizindikiro za 5 zosavomerezeka ndi zomwe muyenera kuchita
