Chinthu Chimodzi Palibe Amene Amakuuzani Zokhudza Shuga Wochepa Wamagazi

Zamkati

• Idyani maola atatu kapena anayi aliwonse.
• Phatikizani mapuloteni, mafuta, ndi fiber nthawi zonse.
• Sankhani ma carbs ochepera pang'onopang'ono.
• Chepetsani ma carbs mpaka ~ magalamu 30 pa chakudya.
• Osamachoka pakhomo wopanda chotupitsa.
• Idyani posachedwa pambuyo pa masewera olimbitsa thupi.
• Onaninso za

"Ziyenera kuyamwa!" Mnzanga wina wa ku koleji anadandaula pamene ndinamufotokozera chifukwa chake ndinayenera kubweretsa chakudya changa ku malo ochitira masewera olimbitsa thupi ndikudya pambuyo pake panjanji yapansi panthaka. Kuyenda kwa ola limodzi panjira yapansi panthaka kungatanthauze kuti shuga wanga wamagazi agwa. Ndipo panthawiyi, ndinali nditaphunzira kovuta kuti shuga wotsika magazi amayenera kupewedwa zivute zitani. Kupanda kutero, ndikadakhala ndi mutu waching'alang'ala komanso mseru womwe ungandichotsere ntchito usiku wonse.

Zinayamwa.Ndipo zikuchitikabe. Kalelo, mnzanga yemwe ndinkaphunzira naye kalasi nayenso anagwira chinthu chimodzi palibe amene anakuwuzanipo za kukhala ndi shuga wotsika magazi. "Ziyenera kukhala zosatheka kuonda," adatero mwachisoni. Osati kuti ndimafunikira panthawiyo, koma sindinachitire mwina koma kuvomereza.

Nthawi iliyonse ndikafuna kutulutsa kapena kutaya mapaundi angapo pambuyo pa tchuthi, hypoglycemia (shuga wotsika magazi) zimapangitsa kuti zikhale zovuta kwambiri. Kaya ndimayesetsa kudya pang'ono kapena kuchita masewera olimbitsa thupi kwambiri, ndimayamba kunjenjemera, kunjenjemera, komanso kuzizira, ndikuchita chifunga chambiri chomwe chimapangitsa mutu wanga kumva ngati ukuphulika. Njira yake ndikudya china chomwe chingandibweretsere shuga m'magazi anga, ngakhale ndili ndi njala.

Ngati mukufuna kuchepetsa thupi kapena kukhala wathanzi, koma mwakumana ndi zotsekereza ndi shuga wotsika, nazi malangizo amomwe ndapangira kuti zigwire ntchito. (Ndikofunika kudziwa kuti ngati muli ndi matenda ashuga, kapena simunafunsane ndi dokotala za zizindikilo zamtunduwu, chitani izi choyambirira komanso chofunikira, monga malingaliro amomwe mungasinthire pakudya azikhala osiyana ndi aliyense.)

Idyani maola atatu kapena anayi aliwonse.

Kukhala ndi chakudya maora atatu kapena anayi aliwonse kumapangitsa kuti shuga wanu achuluke. Onetsetsani kuti mumasunga zakudyazo moyenera. Ngati mumangokhala ndi chakudya, monga mbale ya phala kapena pasitala yokhala ndi msuzi wa phwetekere, shuga wanu wam'magazi amakwera ndikuyambitsa kutulutsa kwa insulin yambiri. Ngakhale kuti insulini imathandizira kuphwanya shuga (shuga wa m'magazi) kuti agwiritsidwe ntchito kapena kusungidwa ngati mphamvu, yochulukirapo imatha kuyambitsa kutsika kotsika pambuyo pa spike. Pewani izi poyeserera carbs yadzala ndi mapuloteni ndi mafuta, omwe amapukusidwa ndikulowetsedwa ndi thupi pang'onopang'ono.

Ndipo chodabwitsa ndichakuti, kudya pafupipafupi kumathandizanso kuti muchepetse kunenepa. Kudziwa kuti simuli kutali kwambiri ndi chakudya chanu chotsatira kapena chotukuka kumakulepheretsani kuti mufike pamalo omwe mumadyera chinthu choyamba chomwe mukuwona.

Phatikizani mapuloteni, mafuta, ndi fiber nthawi zonse.

Kaya ndi chakudya kapena chotukuka, zinthuzo ndizofunika. Mapuloteni, mafuta, ndi fiber zonse zimachepetsa kukwera kwa shuga m'magazi mutadya. Izi ndizofunikira chifukwa ngakhale kukhala ndi hypoglycemia kungatanthauze kuti mulibe shuga wambiri wamagazi pakati pa chakudya, hypoglycemia yotakasuka (yomwe imakwera ndikumiza) ndizomwe zimachitika mukangodya kena kake. Kuphatikiza zakudya zomwe zili ndi mapuloteni, mafuta, ndi fiber (zomwe ndimazitcha "matsenga 3") zitha kuletsa izi kuti zisachitike.

Sikuti "matsenga 3" amakhazikika m'magazi a shuga, michere iyi imakupangitsani kuti mukhale ndi nthawi yayitali kuposa momwe mungakhalire pa carbs. Zakudya zamapuloteni zimatenga mphamvu zambiri kuti ziwotche kuposa zakudya zina, ndipo mafuta ndi CHIKWANGWANI zimachedwetsa kuchuluka komwe chakudya chimatuluka m'mimba mwanu. Chotsatira? Mumawotcha zopatsa mphamvu zambiri ndikumva kukhutitsidwa ndi zochepa, zonse zomwe zili zofunika ngati kuchepa thupi ndiko cholinga chanu.

Kwa mapuloteni, mutha kukhala ndi zakudya monga nkhuku, nsomba, nyama, mazira, tofu, nyemba, mphodza, tchizi, yogati yachi Greek, kapena kanyumba tchizi. Zakudya zokhala ndi fiber zambiri zimaphatikizapo mbewu zonse, ndiwo zamasamba, zipatso, nyemba, mphodza, mtedza ndi mbewu. Pa mafuta anu, sankhani mafuta athanzi monga maolivi, avocado, kapena mtedza ndi mbewu. (Mukuwona kuchitikanso? ​​Inde, mtedza ndi njere zili ndi mapuloteni atatu, mafuta, ndi fiber - kotero zimapangitsa kuti chakudya chikhale chokwanira.)

Sankhani ma carbs ochepera pang'onopang'ono.

Kusunga zakudya m'zakudya zanu ndikofunikira kuti mukhale ndi shuga wathanzi, koma kusankha ma carbs oyenera ndikofunikira. Osati ma carbs onse amapangidwa ofanana. Ma carbs omwe ali ndi index ya glycemic index (muyeso wa momwe chakudya chimakweretsera shuga m'magazi mwanu mwachangu) chimagaya mwachangu kwambiri kuposa ma carbs ochedwa, kapena omwe ali ndi gawo lotsika la GI. Pankhaniyi, pang'onopang'ono ndi otsika ndi bwino. Kudya zakudya zotsika pa glycemic index kwawonetsedwa kuti kumathandizira kuchepetsa kuchuluka kwa shuga wamagazi, pomwe zakudya kumapeto kumapeto kwa mawonekedwe a GI zimayambitsa kukwerako ndikutsika atangomaliza kudya. Kupewa kuwonongeka kwa shuga m'magazi kudzakuthandizaninso kuti muchepetse kunenepa kwanu chifukwa simudzakhala ndi njala ndipo chifukwa chake mutha kuthana ndi zikhumbo moyenera. Bonasi: Zakudya zambiri zam'munsi za GI zimakhalanso ndi fiber.

Ngati mukuganiza zakutsata zakudya zotsika kwambiri kuti mupewe kusungunuka kwa shuga wamagazi, kumbukirani kuti izi sizinatsimikizidwe kuti ndizothandiza kwa hypoglycemia. Mafuta ndi mapuloteni ambiri amatha kusandulika shuga (shuga), koma njirayi siyothandiza kwenikweni. Chifukwa chake ngati mukumane ndi gawo la hypoglycemic, chakudya ndi chomwe chingakupangitseni kuti mumve bwino.

Chepetsani ma carbs mpaka ~ magalamu 30 pa chakudya.

Ngakhale kutsatira chakudya chotsika kwambiri cha carb sikuvomerezeka kwa anthu omwe ali ndi hypoglycemia, kusunga ma carbs osasinthasintha komanso kukhala ochepa kungakhale kopindulitsa. Kafukufuku wina adapeza kuti kudya zakudya zing'onozing'ono zisanu ndi chimodzi patsiku, chilichonse chokhala ndi magalamu 30 amafuta, kunali kothandiza kuchepetsa zizindikiro za hypoglycemic. Kudya chakudya chamagulu osakwanira maola ochepa kumathandiza kuti shuga wanu wamagazi azikhala wolimba, makamaka mukamaganizira zakudya zopatsa mphamvu komanso zotsika pa glycemic index.

Mukamachepetsa pang'ono chakudya kuti mukhale magalamu pafupifupi 30 pachakudya chilichonse, kusinthitsa ma calories ndi magwero a mapuloteni kumatha kuthandizira kukhala ndi zopatsa mphamvu zomwe zimafunikira thupi lanu ndikuchira mukamagwira ntchito. Mapuloteni ndi mafuta samakhudza kwambiri shuga ndi magazi kuposa ma carbohydrate, chifukwa chake kukumbukira kuti ma macro oyenera amateteza shuga m'magazi kukhala abwinobwino ndikuthandizani kuti muchepetse thupi. (Komabe, simuyenera kuwerengera zopatsa mphamvu kuti muwone bwino.)

Njira yapakatikati ya carb iyi imathandizira pakuwongolera magawo, omwe amatha kuchoka pamene mbewu zimakhudzidwa. Kupeza ma calories ochepa kuchokera ku carbs ndi zina pakudzaza mapuloteni ndi mafuta athanzi amtima kungakuthandizeni kuti muchepetse kunenepa ndikuwonjezera kuchepa kwakanthawi osadzimva kuti mukusoledwa. (Njira iyi yodyera ndiye maziko a zakudya monga Whole30 ndi Paleo.)

Osamachoka pakhomo wopanda chotupitsa.

Nthawi zonse ndimakhala ndi thumba la maamondi osaphika m'thumba lililonse, chipinda changa chamagetsi, ndi thumba la masewera olimbitsa thupi kotero sindimangokhala ndi njala ndi shuga wotsika magazi ndikati, malo odyera odyera amabwerera mmbuyo kapena ndimayenera kupita kwina ndikachita masewera olimbitsa thupi. Kunyamula zokhwasula-khwasula si njira yokhayo yopewera shuga wotsika magazi tsiku lanu likapanda kuyenda monga mukufunira kapena mukufuna kulimbikitsidwa musanakhale olimba, komanso ndichinsinsi chothandizira kuti muchepetse thupi. Njala ndi mdani wanu pankhani ya kuchepa thupi, chifukwa chake kukhala ndi zakudya zopatsa thanzi zomwe zingachitike kungakuthandizeni kupewa kutenga china chosafunikira mukakhala ndi njala. Yesani kukhala ndi zokhwasula-khwasula ndi ma carbs, mapuloteni, mafuta, ndi fiber maola awiri kapena kuposapo musanachite masewera olimbitsa thupi. (Zogwirizana: Zakudya Zabwino Kwambiri Zotsogola ndi Kutumiza Pambuyo Pazochita Zonse)

Idyani posachedwa pambuyo pa masewera olimbitsa thupi.

Monga ndidaphunzirira ku koleji, muyenera kudya bwino mukamachita masewera olimbitsa thupi kuti mupewe madontho a shuga m'magazi. Ino ndi nthawi yabwino-yopindulitsa-kukhala ndi ma carbs oyaka ngati mpunga woyera kapena mbatata. Ma carbs omwe amawotcha mwachangu amabweretsera shuga m'magazi anu mwachangu, koma amayenera kukhala ophatikizidwa nthawi zonse ndi mapuloteni ena kuti athandizenso kumanganso minofu yanu. Zamadzimadzi zimatengedwa mwachangu kuposa zolimba, kotero kukhala ndi puloteni yogwedezeka ndi nthochi ndi chisankho chabwino. Mutha kutsatira ndi chakudya choyenera mu ola limodzi kapena awiri.

Ambiri mwa makasitomala anga omwe akuyesera kuti achepetse thupi amaganiza kuti angapewe kudya zakudya zopatsa thanzi atatha masewera olimbitsa thupi mwa kudumpha chakudya pambuyo pa kulimbitsa thupi. Koma pamapeto pake, amadzadya pambuyo pake chifukwa amadzilola kuti azikhala ndi njala kwambiri (osanenapo zavuto lomwe amayambitsa posadzaza minofu yawo kuti achire). Ndicho chifukwa chake kukhala ndi zakudya zopatsa thanzi zopatsa thanzi mukamaliza kulimbitsa thupi ndi lingaliro labwino - zitha kukuthandizani kuti muzidya bwino kuti musadye chakudya chotsatira.

Onaninso za