Ubwino ndi Kuopsa kwa Mtedza kwa Anthu Omwe Ali Ndi Matenda A shuga

Zamkati

• Phindu la mtedza kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri
• Mtedza umathandiza kuchepetsa shuga m'magazi
• Mtedza ungachepetse chiopsezo cha matenda amtima
• Mtedza ukhoza kuthandizira kuchepetsa kunenepa
• Mtedza ungachepetse chiopsezo chonse cha matenda ashuga
• Kuopsa kwa mtedza kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri
• Omega 6 mafuta acids
• Mchere ndi shuga
• Nthendayi
• Ma calories
• Kudya mtedza
• Njira zina
• Kutenga

Za Mtedza

Mtedza umadzaza ndi zinthu zosiyanasiyana zopatsa thanzi zomwe zitha kupindulitsa anthu omwe ali ndi matenda amtundu wa 2. Kudya mtedza ndi mankhwala a chiponde kungathandize:

• Limbikitsani kuchepa thupi
• amachepetsa chiopsezo cha matenda amtima
• kuchepetsa magazi shuga
• kupewa anthu kudwala matenda ashuga poyambilira

Komabe, mtedza umakhalanso ndi zoopsa zina. Ngati muli ndi matenda a shuga a mtundu wachiwiri, werengani kuti mudziwe zambiri za kuopsa ndi phindu lakudya mtedza.

Phindu la mtedza kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri

Kuwonjezera mtedza ndi chiponde ku zakudya zanu kungakhale kopindulitsa, makamaka ngati muli ndi matenda a shuga a mtundu wachiwiri. Ngakhale kuti si mtedza weniweni, mtedza umapindulitsa kwambiri mofanana ndi mtedza wamitengo, monga mtedza, maamondi, ndi ma pecans. Mtedza ndiwotsikirapo mtengo kuposa mtedza wina wonse, womwe ndi wabwino ngati mukuyang'ana kuti musunge ndalama komabe mukufuna mphotho ya zakudya.

Mtedza umathandiza kuchepetsa shuga m'magazi

Ngati muli ndi matenda ashuga, muyenera kuganizira za zakudya zomwe mumadya. Zomwe zili ndi glycemic zimadalira momwe thupi lanu limasinthira chakudya kukhala shuga, kapena shuga wamagazi. Mndandanda wa glycemic (GI) ndi mulingo wa 100-point womwe umawunikira zakudya momwe zimathandizira kuti shuga wamagazi akwere mwachangu. Zakudya zomwe zimayambitsa kukwera msuzi wamagazi zimapatsidwa mtengo wapamwamba. Madzi, omwe alibe mphamvu m'magazi a shuga, ali ndi GI mtengo wa 0. Mtedza uli ndi GI mtengo wa 13, zomwe zimawapangitsa kukhala chakudya chochepa cha GI.

Malinga ndi nkhani yolembedwa ndi Briteni Journal of Nutrition, kudya mtedza kapena mafuta a chiponde m'mawa kungathandize kuchepetsa shuga wamagazi tsiku lonse. Mtedza ungathandizenso kuchepetsa kuchuluka kwa insulini kwa zakudya zapamwamba za GI mukamagwirizana. Chifukwa chimodzi chomwe mtedza ungathandizire kuchepetsa shuga wamagazi ndi chifukwa amakhala ndi magnesium yambiri. Mtedza umodzi wokha (pafupifupi mtedza 28) umakhala ndi 12% ya magnesium yolimbikitsidwa tsiku lililonse. Ndipo magnesium, malinga ndi lipoti la Journal of Internal Medicine, imathandizira kuti shuga azikhala m'magazi ambiri.

Mtedza ungachepetse chiopsezo cha matenda amtima

Pepala lofufuzira lochokera ku Journal of the American College of Nutrition likuwonetsa kuti kudya mtedza kumachepetsa chiopsezo cha matenda amtima, vuto lofala la matenda ashuga. Kuwonjezera mtedza pa zakudya zanu kungathandizenso kuchepetsa kuthamanga kwa magazi, vuto lina lofala la matenda ashuga. Dziwani zambiri za matenda oopsa mwa anthu omwe ali ndi matenda ashuga.

Mtedza ukhoza kuthandizira kuchepetsa kunenepa

Mtedza ukhoza kukuthandizani kuti muzimva bwino komanso kukhala ndi njala zochepa, zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino komanso kuti muchepetse magazi anu.

Mtedza ungachepetse chiopsezo chonse cha matenda ashuga

Kudya mtedza kapena mafuta a chiponde kumachepetsa chiopsezo chotenga mtundu wachiwiri wa matenda ashuga, malinga ndi kafukufuku wochokera ku. Mtedza uli ndi mafuta ambiri osapatsa mafuta ndi zinthu zina zomwe zimathandiza thupi lanu kuti lizitha kuyang'anira insulini.

Kuopsa kwa mtedza kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri

Pazabwino zonse mtedza womwe ungaperekedwe pakuwongolera matenda ashuga amtundu wa 2, tifunika kusamala. Nazi zina zofunika kudya mtedza kuti muwayang'anire.

Omega 6 mafuta acids

Mtedza uli ndi omega-6 fatty acids ambiri kuposa mtedza wina. Pali omega-6 yochulukirapo yomwe imatha kulumikizidwa ndi kutukuka kowonjezeka, komwe kumatha kukulitsa zizindikilo za matenda ashuga komanso chiopsezo cha kunenepa kwambiri. Chifukwa chake, onetsetsani kuti muli ndi mafuta omega-3 ndi omega-6 abwino pazakudya zanu.

Mchere ndi shuga

Mankhwala a mtedza nthawi zambiri amakhala ndi mchere komanso shuga wowonjezera, womwe mungafune kuchepetsa ngati muli ndi matenda ashuga. Peanut butter, makamaka, imatha kuphatikiza mafuta, mafuta, ndi shuga. Kusankha batala wachilengedwe ndi zochepa, ngati zilipo, zosakaniza kupatula mtedza ndizotheka kwambiri.

Nthendayi

Mwina chiopsezo chachikulu cha mtedza ndikuti amatha kuyambitsa mavuto ena kwa anthu ena. Phunzirani kuzindikira zizindikilozo kuti mudzithandizire nokha kapena wokondedwa wanu izi zikachitika.

Ma calories

Ngakhale mtedza umanyamula zabwino zambiri kwa iwo omwe ali ndi matenda ashuga amtundu wa 2, amakhala ndi ma calories ambiri ndipo amayenera kudyedwa pang'ono. Malingana ndi, theka la chikho cha mtedza wosaphika uli ndi zopitilira 400. Kuti muchepetse kuchuluka kwa kalori yanu, yesani kudya chiponde m'malo mwa, m'malo mwake, zopangidwa ndi tirigu woyengedwa ndi nyama zofiira komanso zopangidwa.

Kudya mtedza

Njira yabwino yodyera mtedza ndi yoyera kwambiri, yopanda mchere komanso shuga.

Nkhani yochokera ku Briteni Journal of Nutrition ikuwonetsa kuti kudya batala wa chiponde pakudya kadzutsa kungachepetse kudya kwanu ndikuwongolera shuga wanu wamagazi tsiku lonse.

Njira zina

Ngati simukugwirizana ndi mtedza, palinso njira zina zomwe zingakuthandizeni mofanana:

• Mtedza wina. Mtedza wamitengo, monga mtedza ndi maamondi, uli ndi mbiri yofananira yazakudya, ndipo imathandiza kuthana ndi matenda a shuga amtundu wachiwiri.
• Mbewu. Pankhani ya batala la chiponde, ganizirani mbewu! Mwachitsanzo, mafuta a mpendadzuwa ndi gwero lalikulu la mapuloteni ndipo amakhala ndi magnesium wowirikiza kawiri kuposa batala wa chiponde.

Kutenga

Anthu opitilira 16 miliyoni ku United States ali ndi matenda ashuga amtundu wa 2, omwe amatha kuyambitsa zovuta monga matenda amtima, khungu, komanso kulephera kwa impso. Zakudya zanu ndi gawo lofunikira popewa ndikuwongolera matendawa.

Kafukufuku wasonyeza zabwino zambiri kuphatikiza mtedza ndi zopangira mtedza mu zakudya zanu.

Mtedza umapindulitsa kwambiri mofanana ndi mtedza wamitengo ndipo ndi njira yotsika mtengo.

Mtedza uyenera kudyedwa pang'ono komanso mwabwino kwambiri.