Zamkatimu
- 1/8 Matenda a shuga
- 2/8 Anthu odwala matenda ashuga sayenera kudya chakudya chamafuta
- 3/8 Kwa munthu wodwala matenda a shuga, mapuloteni amakhala athanzi kuposa chakudya
- 4/8 Anthu odwala matenda a shuga amayenera kumangodya zakudya zophikidwa kapena zophikidwa
- 5/8 odwala matenda ashuga ayenera kugwiritsa ntchito zakudya zopangira gululi
- 6/8 Anthu odwala matenda a shuga sayenera kudya zipatso zotsekemera monga mphesa, nthochi kapena mapeyala
- 7/8 Odwala matenda a shuga ayenera kumwa mavitamini owonjezera ndi mchere
- 8/8 Anthu odwala matenda a shuga saloledwa kumwa mowa uliwonse
Kuchiza kwa matenda a shuga kumatengera zinthu zitatu zofunika: zakudya zosankhidwa bwino, kuchita masewera olimbitsa thupi komanso chithandizo chamankhwala (mankhwala a insulin kapena oral hypoglycemic omwe amatengera mtundu wa matenda ashuga).
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1/ 8 Matenda a shuga
Ndikosatheka kuweruza kuti ndi zinthu ziti zomwe zili zofunika kwambiri, koma kafukufuku wambiri wazachipatala akuwonetsa kuti kudya moyenera kumatha kubwezeretsa kuchuluka kwa shuga m'magazi kukhala abwinobwino. Tsoka ilo, pali nthano zambiri zokhudzana ndi zakudya za odwala matenda ashuga komanso moyo womwe anthu odwala matenda ashuga ayenera kukhala nawo. Ponseponse, pali lingaliro lakuti ndi chakudya chovuta kwambiri chomwe chimapangitsa moyo wa tsiku ndi tsiku kukhala wovuta ndipo umafuna kudzipereka kwambiri. Nazi nthano zofala kwambiri.
2/ 8 Anthu odwala matenda ashuga sayenera kudya chakudya chamafuta
Munthu wodwala matenda a shuga sayenera kusiya kudya zakudya zopatsa mphamvu. Ngakhale kuti ma carbohydrate ndi omwe amakhudza kwambiri shuga m'magazi, sangasiyidwe kwathunthu chifukwa amapereka mphamvu mthupi. Muyenera kuphunzira kusankha zinthu zomwe zili ndi index yotsika ya glycemic. Kwa odwala matenda a shuga, zipatso, masamba ndi mbewu zonse ndi zabwino kwambiri.
3/ 8 Kwa munthu wodwala matenda a shuga, mapuloteni amakhala athanzi kuposa chakudya
Izi sizowona - mapuloteni ndi gawo lofunikira lazakudya. Kuonjezera apo, zakudya zomanga thupi zimatha kuyambitsa matenda, monga matenda amtima. Izi zili choncho chifukwa nyama - ngakhale si mitundu yonse ya nyama - ili ndi mafuta ambiri osatha. Ndipo tikamadya kwambiri, m'pamenenso chiopsezo cha mitsempha ya magazi chimakhala chachikulu. Ndicho chifukwa chake zakudya za munthu wodwala matenda a shuga sayenera kukhala oposa 15-20 peresenti. mapuloteni.
4/ 8 Anthu odwala matenda a shuga amayenera kumangodya zakudya zophikidwa kapena zowotchedwa
Izi ndi zabodza. Choyamba, anthu odwala matenda a shuga ayenera kudya bwino, koma zimenezi sizikutanthauza kuti mbale zonse ziyenera kuphikidwa. Ngati banja lidya zopatsa thanzi, odwala akhoza kudya zomwe amadya. Menyu ikhoza kukhala ndi mbale zophikidwa komanso zokazinga. Zakudyazi zingaphatikizepo zakudya zomwe nthawi zambiri zimaonedwa kuti ndi zopanda thanzi (mwachitsanzo, bigos), muyenera kuzidya pang'onopang'ono. Aliyense ali ndi thanzi labwino kuti ayang'ane mitundu yathanzi komanso yochepa ya caloric yokonzekera chakudya.
5/ 8 Anthu odwala matenda ashuga ayenera kugwiritsa ntchito zakudya zomwe zimapangidwira gululi
Ndi nthanonso. Kudya bwino sikufuna kugwiritsa ntchito zakudya. Kupatula apo, ndi okwera mtengo ndipo zakudya zake nthawi zina zimakhala zokayikitsa. Kulemba zakudya ndi mawu oti "odwala matenda ashuga" kumakhudzanso maswiti. Tsoka ilo, ali ndi mafuta ambiri, makamaka mafuta odzaza. Mabisiketi, chokoleti kapena zosungira odwala matenda ashuga zimakwezanso kuchuluka kwa shuga m'magazi ndipo zimatha kuyambitsa matenda otsekula m'mimba mwa anthu ena. Chifukwa chake ndikwabwino kudya keke yopangira tokha kapena chokoleti kuti mukwaniritse kukoma kwa "chinachake chokoma".
6/ 8 Anthu odwala matenda a shuga sayenera kudya zipatso zotsekemera monga mphesa, nthochi kapena mapeyala
Kutsekemera kwa chipatso sikutsutsana ndi kudya. Saladi ya zipatso idzakhala yothandiza kwambiri pazakudya zanu. Ndikoyeneranso kukumbukira kuti chipatso ndi gwero la mavitamini, mchere ndi fiber zamtengo wapatali. Zinthu zimenezi zimateteza thupi ku matenda a mtima, kugaya chakudya, komanso kunenepa kwambiri. Komabe, ziyenera kukumbukiridwa kuti, monga momwe zilili ndi maswiti, ngati chipatsocho chiri chokoma kwambiri (mphesa) chiyenera kudyetsedwa moyenera.
7/ 8 Anthu odwala matenda ashuga ayenera kumwa mavitamini owonjezera ndi mchere
Izi ndi zabodza. Zofunikira za tsiku ndi tsiku za mavitamini ndi mchere mwa anthu odwala matenda a shuga ndizofanana ndi za munthu wathanzi. Kutenga mavitamini owonjezera kungasonyezedwe mwa amayi apakati, okalamba, anthu omwe amadya zakudya zamasamba kapena zochepa zama calorie, koma izi sizikugwirizana ndi matenda a shuga. Ndikokwanira kudya masamba atsopano ndi zipatso, mtedza ndi mafuta a azitona tsiku lililonse kuti thupi lizigwira ntchito bwino. Ndi zakudya zopatsa thanzi, palibenso chifukwa chowonjezera thupi. Komabe, aliyense amene ali ndi matenda a shuga ayenera kuchepetsa kudya kwa sodium, mwachitsanzo mchere wa patebulo.
8/ 8 Anthu odwala matenda a shuga saloledwa kumwa mowa uliwonse
Sizowona. Wodwala matenda a shuga amatha kumwa kagawo kakang'ono ka mowa, koma ayenera kukhala ndi ma calories muzakudya za tsiku ndi tsiku. Ndikoyenera kuwonjezera kuti zakumwa zoledzeretsa (monga zakumwa zotsekemera) zimatha kuchulukitsa thupi, zomwe sizothandiza kwa wodwala matenda ashuga.