Zakudya Zoyenera za Ashuga

Zamkati

• Momwe zakudya zimakhudzira prediabetes
• Kudya moyenera
• Onerani ma carbs omwe ali ndi index ya glycemic
• Gawo lowongolera
• Kudya zakudya zowonjezera zowonjezera
• Dulani zakumwa zotsekemera
• Imwani mowa pang'ono
• Idyani nyama zowonda
• Kumwa madzi ambiri
• Kuchita masewera olimbitsa thupi ndi zakudya zimayendera limodzi
• Kuthetsa unyolo wama prediabetes

Kodi prediabetes ndi chiyani?

Matenda a matenda a shuga amatha kukhala owopsa. Matendawa amadziwika ndi shuga wambiri wamagazi (glucose) nthawi zambiri chifukwa cha kukana kwa insulin. Izi ndizomwe thupi limagwiritsa ntchito insulini moyenera. Nthawi zambiri zimakhala zoyambilira mtundu wa 2 shuga.

Malinga ndi chipatala cha Mayo, anthu omwe ali ndi matenda a shuga ali pachiwopsezo chachikulu chotenga matenda a shuga amtundu wa 2. Ndi ma prediabetes, mukhozanso kukhala pachiwopsezo chokhala ndi matenda amtima.

Komabe, matenda a prediabetes samatanthauza kuti mudzapezadi mtundu wachiwiri wa shuga. Chinsinsi chake ndikulowererapo koyambirira - kuti magazi anu azitulutsa shuga asanakwane. Zakudya zanu ndizofunikira, ndipo muyenera kudziwa mtundu woyenera wa zakudya zomwe muyenera kudya.

Momwe zakudya zimakhudzira prediabetes

Pali zinthu zambiri zomwe zimawonjezera chiopsezo chanu cha prediabetes. Chibadwa chingatenge gawo, makamaka ngati matenda a shuga amapezeka m'banja mwanu. Komabe, zinthu zina zimathandiza kwambiri pakukula kwa matenda. Kusagwira ntchito komanso kukhala wonenepa kwambiri ndi zina mwa zinthu zomwe zitha kukhala pachiwopsezo.

Mu prediabetes, shuga kuchokera pachakudya amayamba kuchuluka m'magazi anu chifukwa insulini sichitha kusunthira mosavuta m'maselo anu.

Anthu amaganiza kuti zakabohydrate ndizomwe zimayambitsa ma prediabetes, koma kuchuluka ndi mtundu wa chakudya chomwe chimadyedwa pakudya ndizomwe zimakhudza shuga wamagazi. Chakudya chodzazidwa ndi chakudya chomwe chimayengedwa mwachangu chimatha kuyambitsa ma spikes apamwamba mu shuga wamagazi.

Kwa anthu ambiri omwe ali ndi matenda a shuga, thupi limakhala ndi nthawi yovuta yochepetsera shuga m'magazi mukatha kudya. Kupewa ma spikes a shuga m'magazi poyang'ana zomwe mumadya zimatha kuthandiza.

Mukamadya ma calories ambiri kuposa momwe thupi lanu limafunira, amasungidwa ngati mafuta. Izi zingakupangitseni kunenepa. Mafuta amthupi, makamaka mozungulira mimba, amalumikizidwa ndi kukana kwa insulin. Izi zikufotokozera chifukwa chake anthu ambiri omwe ali ndi prediabetes amathanso kunenepa kwambiri.

Kudya moyenera

Simungathe kuwongolera zoopsa zonse za ma prediabetes, koma ena amatha kuchepetsedwa. Kusintha kwa moyo wanu kumatha kukuthandizani kuti mukhale ndi shuga wokhazikika m'magazi ndikukhala ochepa.

Onerani ma carbs omwe ali ndi index ya glycemic

Mndandanda wa glycemic (GI) ndi chida chomwe mungagwiritse ntchito kudziwa momwe chakudya chingakhudzire shuga wanu wamagazi.

Zakudya zomwe zili ndi GI zidzakulitsa shuga m'magazi anu mwachangu. Zakudya zomwe zili pamunsi pamlingo sizikhala ndi vuto lochepa pakukwera kwanu kwa magazi. Zakudya zokhala ndi fiber yambiri ndizochepa pa GI. Zakudya zomwe zimakonzedwa, zoyengedwa, ndikusowa kwa fiber ndi michere zimalembetsa kwambiri pa GI.

Zakudya zabwino zoyera zimakwera kwambiri pa GI. Izi ndizinthu zopanga tirigu zomwe zimaseguka mwachangu m'mimba mwanu. Zitsanzo zake ndi buledi woyera, mbatata ya russet, ndi mpunga woyera, komanso soda ndi madzi. Chepetsani zakudya izi ngati zingatheke ngati muli ndi matenda a shuga.

Zakudya zomwe zimakhala pakati pa GI ndizabwino kudya. Zitsanzo zake ndi mkate wa tirigu wathunthu ndi mpunga wabulauni. Komabe, sizili bwino ngati zakudya zomwe zimakhala zochepa pa GI.

Zakudya zomwe zili zochepa pa GI ndizofunikira kwambiri shuga wanu wamagazi. Phatikizani zinthu zotsatirazi muzakudya zanu:

• oats odulidwa ndi chitsulo (osati oatmeal wamphindi)
• pansi pamiyala mkate wonse wa tirigu
• masamba osalimbana, monga kaloti ndi masamba amadyera
• nyemba
• mbatata
• chimanga
• pasitala (makamaka tirigu wathunthu)

Malembo azakudya ndi zopatsa thanzi sawulula GI ya chinthu chomwe chapatsidwa. M'malo mwake lembani zomwe zili mu lembalo kuti zithandizire kudziwa kuchuluka kwa chakudya cha GI.

Kumbukirani kuchepetsa kuchuluka kwamafuta kuti muchepetse chiopsezo chokhala ndi cholesterol yambiri komanso matenda amtima, komanso ma prediabetes.

Kudya zakudya zosakanikirana ndi njira yabwino yochepetsera GI yopatsidwa. Mwachitsanzo, ngati mukufuna kudya mpunga woyera, onjezerani masamba ndi nkhuku kuti muchepetse kugaya kwa njere ndikuchepetsa zonunkhira.

Gawo lowongolera

Kuwongolera kwamagawo abwino kumatha kudyetsa zakudya zanu pa GI yotsika. Izi zikutanthauza kuti muchepetse kuchuluka kwa chakudya chomwe mumadya. Nthawi zambiri, magawo ku United States amakhala okulirapo kuposa kukula komwe amafunira. Kukula kwa bagel nthawi zambiri kumakhala pafupifupi theka, komabe anthu ambiri amadya bagel yonse.

Malembo azakudya angakuthandizeni kudziwa kuchuluka kwa zomwe mukudya. Chizindikirocho chidzalemba ma calorie, mafuta, chakudya, ndi zina zambiri zamagulu azakudya.

Ngati mumadya zambiri kuposa zomwe zalembedwa, ndikofunikira kumvetsetsa momwe zingakhudzire thanzi. Chakudya chimatha kukhala ndi magalamu 20 a zimam'patsa mphamvu ndi makilogalamu 150 potumikira. Koma ngati muli ndi ma servings awiri, mwawononga magalamu 40 a carbohydrate ndi 300 calories.

Kuchotsa chakudya chonse sikofunikira. Kafukufuku waposachedwa awonetsa kuti chakudya chotsika kwambiri cha carb (osachepera 40% carbs) chimalumikizidwa ndi chiwopsezo chofanana cha kufa ndi chakudya chambiri chambiri (kuposa 70% carbs).

Kafukufukuyu adawonetsa chiopsezo chochepa chomwe chimawonetsedwa mukamadya chakudya chama 50 mpaka 55% patsiku. Pa chakudya cha ma kalori 1600, izi zimafanana ndi magalamu 200 a chakudya tsiku lililonse. Kufalitsa chakudya chamagulu tsiku lonse ndibwino.

Izi zikugwirizana ndi National Institutes of Health komanso lingaliro la Mayo Clinic la 45 mpaka 65 peresenti ya zopatsa mphamvu zomwe zimachokera ku chakudya tsiku lililonse. Zosowa zam'madzi zimasiyana malinga ndi msinkhu wa munthu komanso momwe amagwirira ntchito.

Kulankhula ndi katswiri wazakudya za zosowa zina ndikulimbikitsidwa.

Njira imodzi yabwino yosamalira magawo ndikudya mosamala. Idyani pamene muli ndi njala. Imani mukakhuta. Khalani, ndikudya pang'onopang'ono. Yang'anani pa chakudya ndi zokometsera.

Kudya zakudya zowonjezera zowonjezera

Fiber imapereka maubwino angapo. Zimakuthandizani kuti mumve bwino, motalikirapo. CHIKWANGWANI chimawonjezera zochulukirapo pazakudya zanu, ndikupangitsa matumbo kuyenda mosavuta.

Kudya zakudya zokhala ndi fiber kungakupangitseni kuti musamadye kwambiri. Amakuthandizaninso kupewa "kuwonongeka" komwe kumabwera chifukwa chodya chakudya chambiri chokhala ndi shuga. Zakudya zamtunduwu nthawi zambiri zimakupatsani mphamvu zambiri, koma zimakupangitsani kuti mukhale otopa posachedwa.

Zitsanzo za zakudya zamtundu wapamwamba zimaphatikizapo:

• nyemba ndi nyemba
• zipatso ndi ndiwo zamasamba zomwe zili ndi khungu lodyedwa
• mikate yonse yambewu
• mbewu zonse, monga quinoa kapena balere
• dzinthu dzinthu zonse
• pasitala wonse wa tirigu

Dulani zakumwa zotsekemera

Chidebe chimodzi, 12-ounce chokha cha soda chimatha kukhala ndi magalamu 45 a chakudya. Chiwerengerocho ndi chakudya chokwanira chomwe chimaperekedwa kwa amayi omwe ali ndi matenda ashuga.

Soda yotsekemera imangopereka zopatsa mphamvu zopanda kanthu zomwe zimamasulira kuti chakudya chofulumira. Madzi ndi njira yabwino yothetsera ludzu lanu.

Imwani mowa pang'ono

Kuchita zinthu mosapitirira malire ndi lamulo labwino kutsatira nthawi zambiri. Kumwa mowa ndizosiyana. Zakumwa zoledzeretsa zambiri zimatsitsa madzi. Ma cocktails ena amatha kukhala ndi shuga wambiri yemwe amatha kutulutsa shuga wamagazi.

Malinga ndi, azimayi ayenera kumamwa kamodzi kokha patsiku, pomwe amuna sayenera kumwa zakumwa zosapitilira ziwiri patsiku.

Zakumwa zakumwa zimayanjananso ndikuwongolera gawo. Izi ndi miyezo ya zakumwa chimodzi:

• Botolo limodzi la mowa (ma ola 12 amadzimadzi)
• Galasi limodzi la vinyo (ma ounces asanu amadzimadzi)
• Kuwombera kamodzi kwa mizimu yosungunuka, monga gin, vodka, kapena whiskey (1.5 ma ounces amadzimadzi)

Sungani zakumwa zanu mophweka momwe mungathere. Pewani kuwonjezera timadziti ta shuga kapena ma liqueurs. Khalani ndi kapu yamadzi pafupi kuti muzimwetsa madzi kuti musamwenso madzi m'thupi.

Idyani nyama zowonda

Nyama ilibe chakudya, koma itha kukhala gwero lalikulu la mafuta okhutira muzakudya zanu. Kudya nyama yambiri yamafuta kumatha kubweretsa kuchuluka kwama cholesterol.

Ngati muli ndi ma prediabetes, kudya kwamafuta ochepa komanso mafuta osagwirizana kumatha kuchepetsa ngozi yamatenda amtima. Ndibwino kuti mupewe kudula nyama ndi mafuta owoneka kapena khungu.

Sankhani mapuloteni monga awa:

• nkhuku yopanda khungu
• olowa m'malo mwa dzira kapena azungu azungu
• nyemba ndi nyemba
• Zopangira soya, monga tofu ndi tempeh
• nsomba, monga cod, flounder, haddock, halibut, tuna, kapena trout
• kudula nyama yang'ombe, monga nthiti, mbali yozungulira, kupsa mtima, ndi kuwotcha ndi mafuta odulidwa
• nkhono, monga nkhanu, nkhanu, nkhanu, kapena scallops
• Turkey yopanda khungu
• mafuta ochepa achi Greek yogurt

Kuchepetsa nyama kwambiri kumakhala ndi mafuta pafupifupi 0 mpaka 1 ndi mafuta okwana 35 paunzi. Kusankha nyama kwamafuta ambiri, monga ma spareribs, kumatha kukhala ndi mafuta opitilira 7 magalamu ndi ma calories 100 pa ounce.

Kumwa madzi ambiri

Madzi ndi gawo lofunikira pa chakudya chilichonse chopatsa thanzi. Imwani madzi okwanira tsiku lililonse kuti musataye madzi m'thupi. Ngati muli ndi prediabetes, madzi ndi njira yathanzi kuposa ma soda, timadziti, ndi zakumwa zamagetsi.

Kuchuluka kwa madzi omwe muyenera kumwa tsiku lililonse zimadalira kukula kwa thupi lanu, momwe mumagwirira ntchito, komanso nyengo yomwe mukukhala.

Mutha kudziwa ngati mukumwa madzi okwanira poyang'anira kuchuluka kwa mkodzo mukamapita. Onaninso mtunduwo. Mkodzo wanu uyenera kukhala wachikasu.

Kuchita masewera olimbitsa thupi ndi zakudya zimayendera limodzi

Kuchita masewera olimbitsa thupi ndi gawo la moyo wathanzi. Ndikofunikira makamaka kwa iwo omwe ali ndi ma prediabetes.

Kulephera kwa masewera olimbitsa thupi kumalumikizidwa ndi kuchuluka kwa insulin kukana, malinga ndi National Institute of Diabetes and Digestive and Impso Diseases (NIDDK). Kuchita masewera olimbitsa thupi kumapangitsa kuti minofu igwiritse ntchito glucose yamphamvu, ndikupangitsa kuti maselo azigwira ntchito bwino ndi insulin.

NIDDK imalimbikitsa kuchita masewera olimbitsa thupi masiku asanu pasabata osachepera mphindi 30. Kuchita masewera olimbitsa thupi sikuyenera kukhala kotopetsa kapena kovuta kwambiri. Kuyenda, kuvina, kukwera njinga, kuchita masewera olimbitsa thupi, kapena kupeza china chilichonse chomwe mumakonda ndi zitsanzo za kulimbitsa thupi.

Kuthetsa unyolo wama prediabetes

Akuti anthu 84 miliyoni aku America ali ndi matenda ashuga. Mwinanso zowonjezerapo ndikuti 90 peresenti sakudziwa kuti ali ndi vutoli.

Kulowererapo koyambirira kwamankhwala ndikofunikira kuti athetse vutoli lisanakhale mtundu wa 2 shuga. Ngati mwapezeka kuti muli ndi ma prediabetes, inu ndi dokotala mutha kupanga dongosolo lazakudya lomwe lingakuthandizeni.