Kodi kudya chakudya chochepa kwambiri kumateteza matenda ashuga?

Ngakhale mtundu wazakudya umakhudza chiwopsezo chanu cha matenda ashuga, kafukufuku akuwonetsa kuti kudya kwamafuta ambiri, sikuchulukitsa izi.

Q: Kodi kudya chakudya chochepa kwambiri kumateteza matenda ashuga?

Matenda anu ashuga amayambitsidwa ndi zinthu zosiyanasiyana, kuphatikizapo zomwe mumadya, thupi lanu, komanso majini anu. Kusankha kwanu pakudya, makamaka, kumatha kukupatsani chitetezo chachikulu pakukula kwa mtundu wa 2 shuga.

Ndizodziwika bwino kuti zakudya zomwe zili ndi ma calories ambiri zimalimbikitsa kunenepa, insulin kukana, komanso kusokonekera kwa shuga m'magazi, zomwe zimatha kuwonjezera chiopsezo cha matenda ashuga ().

Chifukwa mafuta ndi macronutrient omwe ali ndi kalori yambiri, ndizomveka kuti kutsatira mafuta ochepa kungathandize kuchepetsa ngozi. Komabe, kafukufuku akuwonetsa kuti zakudya zanu zonse zimakhudza kwambiri kupewa matenda ashuga kuposa kuchuluka kwa macronutrient omwe mumadya.

Mwachitsanzo, kafukufuku akuwonetsa kuti zakudya zomwe zili ndi tirigu woyengedwa bwino, nyama zomwe zasinthidwa, ndikuwonjezera shuga zimakulitsa chiopsezo cha matenda ashuga. Pakadali pano, zakudya zomwe zili ndi ndiwo zamasamba, zipatso, mbewu zonse, ndi mafuta athanzi ngati maolivi amateteza ku chitukuko cha matenda ashuga ().

Ngakhale zikuwonekeratu kuti mtundu wa zakudya umakhudzanso chiopsezo cha matenda ashuga, kafukufuku akuwonetsa kuti kudya kwamafuta ambiri, sikuchulukitsa izi.

Kafukufuku wa 2019 mwa anthu 2,139 adapeza kuti palibe nyama kapena mafuta opangira mafuta omwe amakhudzana kwambiri ndi kukula kwa matenda ashuga ().

Palibenso umboni wotsimikizika wosonyeza kuti kudya zakudya zopatsa thanzi m'thupi kuchokera ku zakudya monga mazira ndi mkaka wathunthu wamafuta kumawonjezera chiopsezo cha matenda ashuga ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti ma carb ochepa, zakudya zamafuta ochepa komanso mafuta ochepa, zakudya zamapuloteni ambiri ndizothandiza pakuwongolera shuga wamagazi, ndikuwonjezera chisokonezo ().

Tsoka ilo, malingaliro pazakudya amayang'ana kwambiri ma macronutrients amodzi, monga mafuta kapena carbs, m'malo modya kwambiri.

M'malo motsatira mafuta ochepa kwambiri kapena zakudya zochepa kwambiri zama carb, yesetsani kungokhalira kudya zakudya zabwino. Njira yabwino yopewera matenda ashuga ndikudya zakudya zopatsa thanzi zomwe zili ndi mavitamini, michere, antioxidants, fiber, mapuloteni, ndi mafuta athanzi.

Jillian Kubala ndi Dietitian Wolembetsa wokhala ku Westhampton, NY. Jillian ali ndi digiri ya masters ku Stony Brook University School of Medicine komanso digiri yoyamba ya sayansi yaukadaulo. Kupatula pakulembera Healthline Nutrition, amachita zachinsinsi chakum'mawa kwa Long Island, NY, komwe amathandizira makasitomala ake kukhala ndi thanzi labwino posintha zakudya komanso moyo. Jillian amachita zomwe amalalikira, kuthera nthawi yake yopuma akuyang'anira famu yake yaying'ono yomwe imaphatikizapo masamba ndi masamba amaluwa komanso gulu la nkhuku. Fikirani kwa iye kudzera mwa iye tsamba la webusayiti kapena kupitirira Instagram.