Type 2 Shuga ndi Zakudya: Zomwe Muyenera Kudziwa

Zamkati

• Sankhani ma carbs ofulumira kudya mosamala
• Sankhani magwero azakudya zonse zamadzimadzi
• Sankhani mafuta okhala ndi mafuta ochepa kwambiri komanso mafuta athanzi
• Kwezani zipatso zanu ndi masamba
• Konzani nthawi yanu yakudya
• Zomwe mungachite tsopano

Nchifukwa chiyani zakudya zanga zili zofunika?

Si chinsinsi kuti zakudya ndizofunikira pakuwongolera mtundu wa 2 shuga. Ngakhale kulibe chakudya chimodzi chokwanira cha kasamalidwe ka matenda ashuga, zosankha zina pazakudya ziyenera kukhala ngati maziko azakudya zanu. Ndondomeko yanu yazakudya iyenera kugwira ntchito ndi thupi lanu - osati motsutsana nalo - chifukwa chake ndikofunikira kuti chakudya chomwe mumadya sichingakoleze kuchuluka kwa shuga wamagazi.

Malinga ndi American Diabetes Association, kuchuluka kwa shuga wamagazi kwa anthu omwe ali ndi matenda ashuga kumakhala pakati pa 80 mpaka 130 mg / dL asanadye. Iyenera kukhala yochepera 180 mg / dL pafupifupi maola awiri mutayamba kudya. Dokotala wanu adzakupatsani inu shuga wokhazikika mwazi wanu.

Pitirizani kuwerenga kuti mudziwe zambiri za momwe zomwe mungadye zingakhudzire shuga wanu wamagazi, komanso zakudya zomwe mungafune kutenga pamagolosale kapena kutaya panja yanu.

Sankhani ma carbs ofulumira kudya mosamala

Pamene munthu yemwe ali ndi matenda a shuga ali ndi shuga wotsika magazi (hypoglycemia), supuni ya shuga kapena uchi imathandizira kukweza shuga. Komabe, shuga nthawi zambiri amawerengedwa kuti ndi nemesis ya matenda ashuga chifukwa chothamanga msanga magazi mukamadya nokha.

Ngati muli ndi matenda ashuga, muyenera kuyang'anitsitsa momwe mukugwiritsira ntchito zakudya zomwe zili ndi glycemic index (GI). GI imayesa momwe chakudya china chimakweretsera shuga m'magazi mwachangu. Zakudya zomwe zili ndi GI yapamwamba zimatha kuyambitsa ma spikes osafunikira. Izi ndizowona makamaka shuga woyengedwa ndi mitundu ina ya chakudya chosavuta monga mpunga woyera, mkate, ndi pasitala.

Onetsetsani kuti zosankha zanu zambiri zamtundu wa tirigu ndizosankha zonse. Mwachitsanzo, ngati mungafune kukhala ndi chidutswa cha keke ya chokoleti ndi chisanu, idyani nthawi yomweyo mukatha kudya chakudya chopatsa thanzi ndi mapuloteni owonda, mafuta athanzi, masamba, komanso zosankha zama carb apamwamba monga nyemba.

Kudya zakudya zopukusa msanga ndi zakudya zina kumathandizira kuchepetsa kugaya kwawo ndikuthandizani kupewa spikes mu shuga wamagazi. Ngati mukuwerengera ma carbs, onetsetsani kuti mwaphatikizanso keke mukamaliza kudya.

Sankhani magwero azakudya zonse zamadzimadzi

Kuchepetsa ma carbs ofulumira-kudya sikutanthauza kupewa ma carbs onse. Njere zathunthu zomwe sizinasinthidwe ndizothandiza kwambiri. Amakhalanso ndi mavitamini, mchere, ndi fiber. Sitaketi yambewu yonse ndiyabwino kwambiri chifukwa imapatsa thanzi chakudya ndipo imalowa m'magazi pang'onopang'ono.

Zakudya zambewu zonse ndi monga:

• utakula ndi mkate wambewu zonse
• nyemba ndi nyemba
• pasitala wonse wa tirigu
• mpunga wamtchire kapena wabulauni
• tirigu wambiri wazinthu zonse
• mbewu zina monga quinoa, amaranth, ndi mapira

Sankhani mafuta okhala ndi mafuta ochepa kwambiri komanso mafuta athanzi

Zakudya zomwe zili ndi sodium yambiri, mafuta okhathamira, cholesterol, ndi mafuta opititsa patsogolo zimatha kukweza chiopsezo chanu chodwala matenda a mtima ndi sitiroko. Komabe, sizitanthauza kuti muyenera kupewa mafuta onse.

Malinga ndi Harvard School of Public Health, zakudya zokhala ndi "mafuta abwino" zitha kuthandiza kutsitsa cholesterol. Mafuta a Monounsaturated ndi polyunsaturated onse ndi mafuta abwino.

Yesani m'malo mwa nyama yofiira pa mbale yanu ndi omega-3 mafuta amchere okhala ndi madzi ozizira monga nsomba, mackerel, ndi hering'i.

Zakudya zina zoti mudye:

• mafuta a maolivi
• mapeyala
• mtedza ndi mbewu

Zakudya zochepetsa:

• nyama yofiira
• kukonzedwa nyama nkhomaliro
• mkaka wa mafuta ambiri monga tchizi

Kwezani zipatso zanu ndi masamba

Kusakanikirana ndi zakudya ndizofunikira kwambiri pazakudya zodwala matenda ashuga. Ma carbu osinthidwa komanso oyeretsedwa sindizo zabwino koposa, koma kuphatikiza mbewu zonse ndi ulusi wazakudya zitha kukhala zopindulitsa m'njira zambiri. Mbewu zonse zimakhala ndi fiber komanso mavitamini opindulitsa. Zakudya zamtundu wamafuta zimathandizanso kugaya chakudya, komanso zimakuthandizani kuti mukhale okhutira mukamadya.

Zipatso nthawi zambiri zimakhala ndi fiber, komanso mavitamini, mchere, ndi ma antioxidants. Onetsetsani kuti mwasankha zipatso zonse pamadzi kuti mupeze fiber. Khungu lambiri pachipatso, chimakhala ndi fiber zambiri.

Zosankha zipatso zazitali kwambiri ndi monga:

• mabulosi abulu
• rasipiberi
• mabulosi akuda
• cranberries
• mapeyala
• cantaloupo
• chipatso champhesa
• yamatcheri

Zipatso zolepheretsa:

• chivwende
• chinanazi
• zoumba
• apilikoti
• mphesa
• malalanje

Zamasamba ndizowonjezera pa chakudya chilichonse. Amakhala ndi ma calories ochepa komanso amakhala ndi madzi ambiri kotero kuti amatha kukuthandizani kuti mukhale ndi ma calories ochepa. Pitani ku utoto ndikuwonjezeka mosiyanasiyana. Zosankha zabwino ndi izi:

• burokoli
• sipinachi
• tsabola
• kaloti
• zitheba
• tomato
• Selari
• kabichi

Konzani nthawi yanu yakudya

Ngati muli ndi matenda ashuga, muyenera kufalitsa chakudya chamagayidilo tsiku lonse kuti mupewe ma spikes osafunikira m'magazi anu a magazi. Ndipo onetsetsani kuti mwasankha magawo omwe angakuthandizeni kukwaniritsa kapena kukwaniritsa zolinga zanu zolemera.

Onetsetsani kuti mumayang'anitsitsa ndikulemba magawo anu ashuga wamagazi tsiku lonse, komanso musanadye komanso mutadya. Ngati muli ndi nkhawa, lankhulani ndi dokotala kapena wazakudya. Amatha kugwira ntchito ndi inu kuti mupange dongosolo lazakudya lomwe likugwirizana ndi zosowa zanu.

Zomwe mungachite tsopano

Kutsatira chizolowezi ndikupanga dongosolo loyenera la chakudya ndikofunikira kuti muchepetse matenda anu ashuga. Kudya zakudya zopatsa thanzi zomwe zimakuthandizani kuti muzidya zakudya zamadzimadzi, mafuta okhathamira, komanso sodium imatha kukuthandizani kuti mukhale ndi thanzi labwino.

Kutsata kuchuluka kwa shuga wamagazi poyerekeza ndi zomwe mumadya, mukamagwira ntchito, komanso mukamamwa mankhwala ashuga, ndikofunikanso. Pakapita nthawi, mudzadziwa momwe thupi lanu limayankhira pazakudya zosiyanasiyana munthawi zosiyanasiyana za tsikulo.

Kuchita masewera olimbitsa thupi pafupipafupi komanso kudya zakudya zabwino kungakuthandizeninso kuthana ndi matenda ashuga. Kukhala ndi kulemera kwathanzi kumathandizira kuchepetsa shuga m'magazi komanso cholesterol, komanso kupangitsa kuthamanga kwa magazi.

Lankhulani ndi dokotala wanu za dongosolo lochita masewera olimbitsa thupi lomwe ndi lotetezeka kwa inu ndi zina zomwe mungachite kuti mukhale ndi thanzi labwino.