Zakudya Zakudya Zosatha za 14 Zosatha Matenda A shuga Kwa Anthu Omwe Akupita

Zamkati

• Sipani musanadye
• Yambani ndi caffeine
• Werengani ma carbs anu
• Sankhani zokhwasula-khwasula zopangidwa kale

Kudya-ndi-kumwera chakudya ndi gawo la moyo wathu wotanganidwa, wamakono. Koma chifukwa chakuti ndichachangu komanso chosavuta sizitanthauza kuti sizingakhale zathanzi. Onetsetsani kuti thupi lanu likupeza mafuta oyenera - panthawi yoyenera.

Ngati muli ngati achikulire ambiri aku America masiku ano, nthawi zambiri mumapezeka kuti muli pakati pa zochita zanu zambiri komanso mndandanda wazinthu zambiri zomwe mukufuna kusankhidwa mukamayenda kuofesi kupita kuntchito kupita kusukulu ntchito.

Kukhwasula thukuta kungakhale njira yabwino yopezera mphamvu. Koma ngati muli ndi matenda ashuga amtundu wa 2, mtundu wazakudya zomwe mumasankha ndizofunikira kwambiri chifukwa zitha kuthandizira kukhazikika kwa magazi m'magazi kapena kupangitsa kukwera kosafunika.

Ngakhale ndizothandiza kukonzekera chakudya pasadakhale, sizowona kuganiza kuti zokhwasula-khwasula sizingachitike. Mukufuna kutsimikiza kuti mumalemekeza njala yanu ndikudya mukakhala ndi njala, makamaka ngati patha maola atatu kapena kupitilira pomwe mudadya.

M'malo mwake, chimodzi mwazinthu zoyipa kwambiri zomwe mungachite pakuchepa kwa kagayidwe kanu ndimagazi ndikudziletsa kuti musadye muli ndi njala. Nthawi zambiri, izi zimabweretsa kudya kwambiri pa chakudya chotsatira ndipo zimatha kuyambitsa kutsika kwa magazi m'magazi (hypoglycemia) komanso kuchepa kwama metabolism pakadali pano.

Zonsezi zikunenedwa, zokhwasula-khwasula zitha kukhala ndipo ziyenera kukhala gawo labwino kwambiri, losangalatsa, komanso chopatsa thanzi pakadyedwe ka aliyense tsiku lililonse. Nawa maupangiri anayi amomwe mungachitire bwino, limodzi ndi zakudya zanga 14 zomwe ndimakonda kwambiri!

Sipani musanadye

Musanamweko chakudya, onetsetsani kuti muli ndi madzi okwanira. Kutaya madzi m'thupi nthawi zambiri kumatha kutanthauziridwa molakwika ngati njala, motero kuwonetsetsa kuti mwakhala mukumwa madzi okwanira tsiku lonse kukuthandizani kuti mumvetsere bwino thupi lanu komanso zomwe zimafunikira.

Ngati simukudziwa kuchuluka kwa madzi omwe mukufuna, yambani ndi kutero kumwa theka la kulemera kwanu kwama ounikesi tsiku lililonse.

Yambani ndi caffeine

Ngakhale mutamwa madzi ambiri, mwina mukuyang'ana mphamvu zowonjezera.

Kafeini wambiri samakhudza kuchuluka kwa magazi m'magazi, ndipo, ngakhale zikhulupiriro zambiri, sizingakupangitseni kukhala wopanda madzi. Ngakhale kuti ili ndi vuto lochepa podzikongoletsa, simuyenera kuda nkhawa bola mukamamwa madzi ena.

Chifukwa chake, mukachifuna, lingalirani za zakumwa zoziziritsa kukhosi za khofineine:

• otentha kapena oundana wakuda kapena tiyi wobiriwira
• Latte yokhala ndi mkaka wa amondi kapena mkaka wa coconut
• espresso kuwombera
• khofi wakuda kapena wakuda wakuda (onjezerani sinamoni kapena vanila ngati mukufuna)

Werengani ma carbs anu

Chotsatira, lingalirani za nthawi yayitali bwanji kuyambira pomwe mudadya kale. Ngati akhala ochepera 2 kapena 3 maola, mufunika kutero sankhani chotupitsa cha carb yotsika pang'ono, osachepera magalamu 15 a chakudya. Ganizirani kwambiri za mapuloteni abwino, mafuta athanzi, ndi masamba osapsa.

Zitsanzo ndi izi:

• chingwe tchizi
• 1 mpaka 2 mazira ophika kwambiri
• ¼ chikho cha guacamole ndi makapu 1 mpaka 2 a veggies
• Chimodzi mwa mtedza womwe mumakonda (ma almond, walnuts, pistachios, ndi zina zambiri)
• ½ chikho chinasungidwa edamame

Ngati patha maola atatu kapena anayi kuyambira pomwe mudadya kale komanso / kapena mukudziwa kuti chakudya chanu chotsatira chachedwa, onetsetsani kuti mwaphatikizanso osachepera chakudya chimodzi (15 magalamu) kuphatikiza pa mapuloteni anu ndi / kapena mafuta.

Zitsanzo ndi izi:

• Ma ouniga 6 achigreek omveka bwino okhala ndi ½ chikho zipatso ndi supuni 1 ya mtedza womwe mumakonda
• 1 apulo yaying'ono ndi ¼ chikho mtedza kapena supuni 2 mtedza batala wosankha
• ¼ chikho hummus, 1 ounce tchizi, ndi 1 chikho veggies ankakonda
• 1 chikho kanyumba tchizi ndi ¼ chikho chodulidwa chinanazi
• Tositi ya avocado kapena wich sangweji pa mkate wonse wa tirigu

Sankhani zokhwasula-khwasula zopangidwa kale

Zambiri mwazomwe zili pamwambazi zimapezeka mosavuta m'masitolo, malo omwera, ndi malo ogulitsa khofi. Ngati kuli kotheka, sankhani zosankha pasadakhale - pafupi ndi ofesi yanu kapena madera ena omwe mumakonda - kuti mukhale ndi lingaliro lazakudya zokhwasula-khwasula zomwe zimapezeka mosavuta.

Maunyolo ambiri odziwika (monga Starbucks) amaperekanso "mapaketi akamweko" omwe amapangira zipatso, tchizi, ndi mtedza.

Pogwiritsa ntchito njira zosavuta izi, mutha kusankha chakudya chopatsa mphamvu komanso chokwanira chomwe chili choyenera kwa inu nthawi iliyonse, kulikonse. Kudziwa zomwe zili zabwino kwambiri m'magazi anu kukuthandizani kusankha zomwe zingakuthandizeni kukhala ndi thanzi labwino.

Ngakhale mutakhala otanganidwa bwanji, njira yabwino yothamangitsira anthu nthawi zonse izikhala pafupi ndi inu!

Lori Zanini, RD, CDE, ndi katswiri wodziwika bwino padziko lonse lapansi, wopatsa mphotho pazakudya ndi zakudya. Monga katswiri wazakudya zamankhwala wovomerezeka komanso wophunzitsa za matenda a shuga, amathandiza ena kuphunzira momwe angagwiritsire ntchito chakudya kuti athetse shuga m'magazi ndikusintha miyoyo yawo! Iye ndi mlembi wa "Idyani Zomwe Mumakonda Diabetes Cookbook" ndi "The Diabetes Cookbook and Meal Plan for the Newly diagnosed." Pezani zowonjezera zowonjezera zakudya za shuga ndi maphikidwe pa www.LoriZanini.com ndi www.ForTheLoveOfDiabetes.com.