Kudya zakudya zokhala ndi zomera ndi imodzi mwa njira zosavuta zochepetsera kuchuluka kwa shuga m'magazi. Chifukwa cha izi ndi fiber. Amachepetsa kutulutsidwa kwa shuga m'magazi, zomwe zimathandiza kukhazikika kwa insulin. Woyengeka shuga, nyama mankhwala, kukonzedwa zakudya pa kutentha chifukwa lakuthwa kulumpha mu shuga magazi. Kuti mupewe izi, ndibwino kuti muziyika zakudya zokhala ndi fiber yambiri m'zakudya zanu. Ndiye mankhwala awa ndi chiyani? Kale, sipinachi, romaine, arugula, mpiru, letesi, chard, ndi masamba ena aliwonse ndizothandiza pakukhazikika kwa shuga m'magazi. Yesani kuwonjezera zakudya izi muzakudya zanu momwe mungathere: saladi, zobiriwira zobiriwira, kapena gwiritsani ntchito mawonekedwe ake oyambirira. Chia, fulakesi, mpendadzuwa, dzungu, hemp ndi nthangala za sesame ndizopatsa thanzi. Ali ndi mavitamini, ndi mchere wofunikira monga magnesium, mapuloteni, chitsulo. Mbeu za Chia, hemp, ndi fulakesi zimakhala ndi ulusi wochuluka kwambiri—magilamu 10-15 pa supuni ziwiri za supuni. Ndibwino kuti muwonjezere supuni zingapo za mbewuzi ku chakudya chanu tsiku lonse. Yesani kuwonjezera mbewu ku oatmeal, smoothies, soups, kapena saladi. Ma almond ndi gwero lina lalikulu la magnesium, fiber, ndi mapuloteni. Ma amondi amakhala olemera kwambiri mu magnesium poyerekeza ndi mtedza wina (ma cashews ali m'malo achiwiri). Mtedza wonse, kuphatikizapo amondi, uli ndi chromium yambiri, yomwe imakhalanso ndi phindu pa shuga wa magazi. Ma amondi ochepa (makamaka oviikidwa) amapanga chotupitsa chachikulu chomwe chimapangitsa kuti shuga lanu likhale lokwera komanso kuti thupi lanu likhale ndi zakudya. Oats, mpunga, nyongolosi ya tirigu, amaranth, quinoa, bulauni ndi mpunga wakuthengo, mapira ndi olemera kwambiri mu magnesium. Zonse zomwe zili pamwambazi zingagwiritsidwe ntchito pa phala pa chakudya cham'mawa - chokoma komanso chathanzi!
2022-11-11