Zifukwa 3 Timasankha Zakudya Zochepa Kwambiri, Zakudya Zobzala Kubzala Kuti Tithandizire Matenda Athu Ashuga

Zamkati

• 1. Kuchepetsa thupi
• 2. Mphamvu
• 3. Kuchepetsa chiopsezo cha matenda a nthawi yayitali
• Tsiku lanji pachakudya ichi limawoneka ngati ife
• Kutenga

Mukufunafuna mphamvu zowonjezera komanso kuwongolera bwino shuga? Moyo wamafuta ochepa, wazomera, wazakudya chonse chingakhale yankho. Othandizira awiri a shuga amafotokoza chifukwa chake chakudyachi chidawasintha.

Thanzi ndi thanzi zimakhudza aliyense wa ife mosiyanasiyana. Iyi ndi nkhani imodzi.

M'masiku ano, zakudya za shuga zakhala zovuta. Kuchuluka kwa upangiri - nthawi zina kumatsutsana - kumatha kukupangitsani kukhala osokonezeka komanso osataya chiyembekezo, osadziwa momwe mungadyere kuti muchepetse shuga wamagazi ndikuchepetsa chiopsezo chanu chazovuta zamtundu wa 1 kapena 2 matenda ashuga.

Takhala tikukhala ndi matenda a shuga a mtundu woyamba 1 pazaka zophatikizika za 25 ndipo tayeseranso zakudya zamafuta ndi zopatsa mphamvu zochepa.

Popanda kudziwa, tonse tidadya tokha ndikulimbana ndi insulin mwa kudya zakudya zokhala ndi mafuta komanso mapuloteni ambiri. Mphamvu zochepa, kupweteka kwa minofu, kuda nkhawa, kulakalaka chakudya, komanso kuugwira mtima shuga wambiri adativutitsa.

Pofunafuna mphamvu zowonjezera komanso kuwongolera shuga wabwino wamagazi, tidasinthiratu kukhala ndi mafuta ochepa, okhazikika pazomera, chakudya chambiri. Kudya chakudyachi kunatithandizanso kuchepetsa kuchuluka kwa shuga m'magazi, kunachepetsa mphamvu zathu za A1C, kutipatsa mphamvu zambiri, ndikuchepetsa kugwiritsa ntchito insulini ndi 40%.

Zakudya zopangidwa kubzala, zakudya zonse kuphatikiza zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse ndi zina mwa zakudya zopatsa thanzi kwambiri padziko lapansi. Ali ndi magulu asanu ndi limodzi ofunikira, kuphatikizapo:

• mavitamini
• mchere
• CHIKWANGWANI
• madzi
• antioxidants
• mankhwala osokoneza bongo

Kudya chakudya chamafuta ochepa, chomera chomera, chakudya chokwanira ndi njira yosavuta yopezera zakudya zomwe mumadya, zomwe zimachepetsa kutupa kwathunthu kwa thupi, komanso kulimbitsa thanzi lamatenda onse m'thupi lanu.

Kwa iwo omwe ali ndi matenda ashuga, chakudya choyenera ndichofunikira. Nthawi zonse muzifunsa dokotala musanayambe chizolowezi chatsopano.

Ngakhale malingalirowa sangakhale oyenera kwa aliyense, anali osintha masewera kwa ife. Nazi zifukwa zitatu zomwe timamverera kuti tikupambana ndi mafuta ochepa, omwe amadyera pazomera.

1. Kuchepetsa thupi

Zakudya zonse, zosasinthidwa zimadzazidwa ndi madzi ndi fiber, zomwe zimasokoneza m'mimba mwanu ndikutumiza chizindikiro kuubongo wanu kuti musiye kudya kale mwadya mafuta ambiri.

Chifukwa chake, mumakhala "okhutira" musanakhale "okhuta mopatsa mphamvu," yomwe ndi njira yosavuta yopewa kuti musadye mafuta owonjezera.

Zakudya zathu zonse zomwe timakonda ndizo:

• Nyemba: nyemba za pinto, nyemba za navy, nandolo zogawanika, mphodza, nandolo wobiriwira
• Mbewu zonse: mpunga wabulauni, mapira, teff, balere
• Masamba osakhazikika: zukini, broccoli, kaloti, beets, bowa
• Masamba obiriwira: letesi, sipinachi, Swiss chard, arugula
• Masamba owuma: mbatata, sikwashi, mabamu, chimanga
• Zipatso: maapulo, mapeyala, mabulosi abulu, mangos
• Zitsamba ndi zonunkhira: turmeric, sinamoni, cardamom, paprika

2. Mphamvu

Kudya chakudya chochepa kwambiri cha carb (chomwe chimakhala kwa iwo omwe ali ndi matenda ashuga) kumatha kuchepetsa mphamvu zanu pakapita nthawi, chifukwa nthawi zambiri mumakhala shuga wosakwanira muubongo ndi minofu yanu.

Omwe amadya chakudya chochepa kwambiri samangolepheretsa zakudya monga zipatso ndi mbatata, komanso amachepetsa masamba monga tsabola wa belu ndi tomato, chifukwa ngakhale zakudya zonsezi zimatha kuziyika pazakudya zam'madzi zam'madzi zamagulu tsiku lililonse.

Shuga ndi mafuta pamatenda onse m'thupi lanu, ndiye mukamagwiritsa ntchito Zambiri Zakudya zamadzimadzi zonse zomwe mumadya - monga zipatso zatsopano - ubongo wanu ndi minofu yanu imalandira shuga wokwanira.

Izi zimakupangitsani kukhala omasuka m'maganizo komanso olimba. Tapeza kuti kudya chakudya chodzala ndi chomera ndi chimodzi mwazinthu zosavuta kuchita zomwe tingachite modabwitsa - ndipo nthawi yomweyo - kuwonjezera mphamvu zathu.

3. Kuchepetsa chiopsezo cha matenda a nthawi yayitali

Kuphatikiza pa kusamalira matenda athu ashuga, palinso zabwino zambiri zomwe zingapezeke pachakudyachi. Kafukufuku akuwonetsa kuti mafuta ochepa, obzala mbewu, chakudya chamagulu onse ndi njira imodzi yothandiza kwambiri yochepetsera matenda anu, kuphatikiza:

• matenda amtima
• cholesterol yambiri
• matenda oopsa
• khansa
• mafuta chiwindi
• impso kulephera
• zotumphukira za m'mitsempha
• Matenda a Alzheimer

Tsiku lanji pachakudya ichi limawoneka ngati ife

Tsiku lachitsanzo la Robby

• Chakudya cham'mawa: 1 Keitt mango, 1 papaya wapakati, 1 mutu wa letesi ya roma
• Chakudya: Mango a Keitt, tsabola 2 belu, thumba limodzi la arugula
• Zakudya zoziziritsa kukhosi: 1 chikho chamtchire wamtchire, 1/2 Keitt mango, 1/2 mutu wa kolifulawa
• Chakudya: kugwa saladi ya arugula

Tsiku lachitsanzo la Koresi

• Chakudya cham'mawa: Chomera 1 yaiwisi, 1/2 Maradol papaya
• Chakudya: 2 masamba osaphika, mango 2, mbale 1 yophika quinoa
• Zakudya zoziziritsa kukhosi: 1/2 Maradol papaya, tomato pang'ono
• Chakudya: saladi yayikulu yomwe imakhala ndi sipinachi 3-4, 1/2 anyezi wofiira, zukini wonyezimira, tomato 2-3, 1/2 chikho garbanzo nyemba, 1 karoti yayikulu, 2 nkhaka, 1 tbsp. vinyo wosasa wa apulo, ndi zonunkhira kuphatikizapo ufa wophika, chitowe, paprika wosuta, tsabola wakuda, kapena tsabola wa cayenne
• Chakudya: ayisikilimu wachisanu kapena mbale ya acai

Kutenga

Ngati mukufuna kuchepetsa chiopsezo cha matenda ashuga, kuonda, kupeza mphamvu, kudya popanda zoletsa, ndikutsanzirani zolakalaka zakudya, ndiye kuti mafuta ochepa, obzala mbewu, chakudya chamagulu onse akhoza kukhala yankho lanu Ndakhala ndikufuna. Zinali za ife.