Buku Lothandiza la Zakudya Zathanzi la Matenda a Shuga a Mtundu Wachiwiri
Matenda a shuga amtundu wachiwiri ndi matenda omwe thupi limakumana ndi kukana insulini kapena kupanga insulin yokwanira, zomwe zimapangitsa kuti shuga m'magazi achuluke. Kuwonjezera pa mankhwala ndi kuchita masewera olimbitsa thupi, zakudya zimathandiza kwambiri poletsa shuga m'magazi, kukhala ndi thupi labwino, komanso kuchepetsa chiopsezo cha mavuto monga matenda a mtima, matenda a impso, ndi mavuto a mitsempha. Nkhani yabwino ndi yakuti kudya "kwathanzi" kwa matenda a shuga amtundu wachiwiri sikuyenera kukhala kopanda pake kapena kokwera mtengo. Chofunika kwambiri ndikumvetsetsa mitundu ya chakudya, kuchuluka kwa chakudya, komanso kusankha zakudya zomwe zimathandiza kukhazikika kwa shuga m'magazi.
1. Mfundo Zoyambira za Zakudya za Matenda a Shuga a Mtundu wa 2
Zakudya za matenda a shuga amtundu wa 2 zimayang'ana kwambiri zinthu zitatu: kuwongolera kudya chakudya cham'mawa, kusankha zakudya zomwe zili ndi index yotsika ya glycemic, komanso kusanja zakudya zopatsa thanzi (mapuloteni, mafuta athanzi, ulusi, mavitamini, ndi mchere).
Mfundo zina zothandiza zomwe n'zosavuta kugwiritsa ntchito:
– Khalani ndi nthawi yokwanira yodyera: Musamadumphe chakudya pafupipafupi, chifukwa izi zingayambitse njala yambiri ndikukupangitsani kudya mopitirira muyeso chakudya chotsatira.
– Samalani ndi magawo a chakudya cham'thupi: Chakudya cham'thupi chimakhudza kwambiri shuga m'magazi. Izi sizikutanthauza kuti muyenera kupewa kudya chakudyacho kotheratu, koma m'malo mwake sankhani mitundu ndi magawo oyenera.
- Ikani ulusi patsogolo: Ulusi umachedwetsa kuyamwa kwa shuga, umasunga kukhuta kwa nthawi yayitali, ndipo ndi wabwino pa thanzi la kugaya chakudya.
- Chepetsani shuga wowonjezera ndi zakudya zopangidwa kwambiri: Zakumwa zotsekemera, makeke, mabisiketi, ndi zokhwasula-khwasula zomwe zapakidwa m'matumba nthawi zambiri zimakweza shuga m'magazi mwachangu.
– Sankhani njira zabwino zophikira: Kuphika, kuwiritsa ndi nthunzi, kukazinga ndi mafuta pang'ono, kuphika, kapena kukazinga ndi mpweya ndi bwino kuposa kukazinga mobwerezabwereza.
2. Kumvetsetsa Chakudya: Mdani Kapena Bwenzi?
Chakudya nthawi zambiri chimaonedwa kuti ndi "mdani" wa anthu odwala matenda a shuga. Ndipotu, chakudya cham'mimba ndiye gwero lalikulu la mphamvu m'thupi. Chomwe chimayenera kulamulidwa ndi mtundu ndi kuchuluka kwake.
Zakudya zina zopatsa mphamvu zomwe zimalimbikitsidwa
– Zakudya zopatsa mphamvu zambiri komanso zokhala ndi ulusi wambiri: mpunga wofiira, mpunga wofiirira, oats, quinoa, mbatata, chimanga, buledi wa tirigu wonse.
– Ndiwo zamasamba zopanda sitachi: broccoli, sipinachi, nyemba zobiriwira, kabichi, nkhaka, phwetekere, biringanya. Izi zili ndi chakudya chochepa komanso zili ndi ulusi wambiri.
– Zipatso zonse (osati madzi): maapulo, mapeyala, malalanje, zipatso, magwava. Zipatso zili ndi shuga wachilengedwe, kotero kuchepetsa kuchuluka kwa chakudya ndikofunikira.
Chakudya chomwe chiyenera kuchepetsedwa
- Mpunga woyera wochuluka, Zakudya zophikidwa nthawi yomweyo, buledi woyera, makeke otsekemera, ma donati, zakumwa za boba, tiyi wotsekemera, soda, madzi a manyuchi, ndi madzi opakidwa m'matumba.
- Zokhwasula-khwasula zokhala ndi ufa ndi shuga wambiri monga maswiti, ma wafer, ndi mabisiketi otsekemera.
Malangizo ofunikira: Ndi bwino kudya zipatso zonse kusiyana ndi madzi. Kuthira madzi kumachotsa ulusi wina ndipo kumapangitsa shuga kuyamwa mwachangu.
3. Njira ya "Mbale Yathanzi" Yowongolera Gawo
Njira yothandiza kwambiri yokonzekera chakudya chanu ndi njira yodyera mbale yopatsa thanzi:
– ½ mbale: ndiwo zamasamba zopanda sitachi (sipinachi, letesi, broccoli, capcay yopanda sitachi wambiri).
– ¼ mbale: mapuloteni (nsomba, nkhuku yopanda khungu, mazira, tofu, tempeh, nyama yopanda mafuta ambiri).
– ¼ mbale: chakudya chopatsa mphamvu (mpunga wofiirira, oats, mbatata zotsekemera, mbatata zophikidwa malinga ndi kukoma).
- Onjezani mafuta abwino m'magawo ang'onoang'ono: avocado, mtedza, mbewu za chia, mafuta a azitona, kapena mkaka wa kokonati kuti mulawe.
Ndi njira iyi, simuyenera kuwerengera ma calories m'njira yovuta, koma zimathandizabe kuwongolera kudya chakudya cham'mawa komanso kuwonjezera ulusi.
4. Mapuloteni ndi Mafuta Athanzi: Amathandiza Kukhazikitsa Shuga M'magazi
Mapuloteni amakuthandizani kumva kukhuta kwa nthawi yayitali komanso kusunga minofu yolimba, makamaka ngati mukuchepetsanso thupi. Mapuloteni abwino ndi awa:
– Nsomba (nsomba ya salimoni, sardine, tuna, mackerel), zokhala ndi omega-3 yambiri kuti mtima ukhale wathanzi.
- Nkhuku yopanda khungu, mazira, nyama yopanda mafuta ambiri.
– Tofu, tempeh, edamame, mtedza.
Mafuta abwino nawonso ndi ofunikira, koma magawo ayenera kulamulidwa chifukwa ali ndi ma calories ambiri:
– Maamondi, mtedza, mtedza wokazinga wopanda shuga.
– Avocado, mafuta a azitona, mbewu za fulakesi/chia.
- Chepetsani mafuta opangidwa ndi ...
5. Ndiwo Zamasamba ndi Ulusi: “Zida” Zazikulu Zowongolera Shuga M'magazi
Ulusi umathandiza kuchepetsa kuyamwa kwa shuga komanso kumathandiza thanzi la m'mimba. Cholinga chachikulu cha ulusi tsiku lililonse ndi pafupifupi magalamu 25–30 patsiku, koma sinthani izi kutengera momwe mukumvera komanso momwe thanzi lanu lilili.
Magwero abwino a ulusi:
– Ndiwo zamasamba zobiriwira: sipinachi, kale, masamba a mpiru.
– Nyemba: nyemba zofiira, nyemba zobiriwira, nyemba.
– Zipatso zokhala ndi ulusi: guava, papaya pang'ono, maapulo okhala ndi khungu.
- Mbewu: oats, chia, flaxseeds.
Ngati simunazolowere, onjezerani ulusi womwe mumadya pang'onopang'ono ndipo imwani madzi okwanira kuti mugaye bwino.
6. Chitsanzo cha Menyu ya Tsiku ndi Tsiku ya Matenda a Shuga a Mtundu wa 2
Nayi chitsanzo chosavuta (sinthani magawo kuti agwirizane ndi zosowa za munthu aliyense):
Chakudya cham'mawa
- Oatmeal yophikidwa ndi mkaka wopanda mafuta ambiri popanda shuga + pamwamba pa mbewu za chia ndi zidutswa za apulo
– Dzira limodzi lophika
Zosakaniza
– Ma amondi/walnuts ochepa opanda mchere, kapena guava imodzi yapakatikati
Idyani nkhomaliro
– Mpunga wa bulauni gawo la ½–1 (ngati pakufunika)
- Nsomba yokazinga kapena yophikidwa ndi nthunzi
– Nyemba zobiriwira ndi kaloti zokazinga (mafuta pang'ono)
- Saladi ya nkhaka ndi tomato
Chakudya chamasana
– Yogurt wamba wopanda shuga + zidutswa za zipatso (kapena zipatso zakomweko malinga ndi kukoma)
Chakudya chamadzulo
- Supu ya ndiwo zamasamba yokhala ndi tofu/tempeh
- Mbatata zophikidwa pang'ono kapena mbatata zophikidwa ngati pakufunika
- Ndiwo zamasamba zina (saladi yosavuta)
Chinsinsi cha menyu yomwe ili pamwambapa ndi: ndiwo zamasamba zambiri, mapuloteni okwanira, chakudya choyezedwa, ndi shuga wochepa wowonjezera.
7. Zakumwa: Musanyalanyaze "Ma calories a Madzi"
Zakumwa zotsekemera ndi zomwe zimayambitsa kukwera kwa shuga m'magazi zomwe sizimadziwika. Zabwino kwambiri ndi izi:
- Madzi
– Tiyi/khofi wopanda shuga (mungagwiritse ntchito chotsekemera chotsika ma calories ngati dokotala wanu akulangizani, koma chepetsani)
- Madzi odzazidwa opanda shuga
Pewani chizolowezi chomwa tiyi wotsekemera nthawi zonse, khofi wa shuga wa kanjedza, zakumwa zopakidwa m'matumba, kapena mkaka wokometsera wotsekemera.
8. Malangizo Ogulira ndi Zolemba Zowerengera
Mukagula zakudya:
- Sankhani zosakaniza zatsopano: ndiwo zamasamba, mapuloteni opanda mafuta ambiri, tirigu wonse.
- Chepetsani kudya zakudya zokhala ndi shuga/mchere wambiri.
– Werengani zilembo: yang'anani shuga wowonjezera, chakudya chonse, ndi ulusi. Zakudya zomwe zimawoneka "zathanzi" zitha kukhala ndi shuga wambiri.
Mukagula buledi kapena chimanga, sankhani zomwe zili ndi tirigu wathunthu ngati chinthu chachikulu komanso zomwe zili ndi ulusi wambiri.
9. Zolakwa Zofala Zoyenera Kupewa
Zolakwika zina zofala:
- Kupewa chakudya cham'mimba kotheratu kenako "kubwezera" mwa kudya mopitirira muyeso.
- Poganiza kuti zakudya zonse "zopanda shuga" ndizotetezeka; zina zimakhalabe ndi chakudya chambiri kapena mafuta.
- Zipatso zambiri chifukwa zimaonedwa kuti ndi zathanzi.
- Kudya zakudya zokazinga pafupipafupi, makamaka ndi mafuta omwe amagwiritsidwanso ntchito mobwerezabwereza.
Kusasinthasintha kwa nthawi yayitali n'kofunika kwambiri kuposa masiku ochepa odya kwambiri.
10. Mapeto
Kuthana ndi matenda a shuga amtundu wachiwiri kudzera mu kudya zakudya zabwino sikutanthauza zoletsa zokhwima, koma kusankha zakudya zoyenera, kuchepetsa kuchuluka kwa chakudya, komanso kupanga zizolowezi. Yang'anani kwambiri chakudya chopatsa thanzi, ulusi wambiri, mapuloteni abwino, mafuta abwino, ndikuchepetsa shuga wowonjezera ndi zakumwa zotsekemera. Ndi zakudya zoyenera, mutha kukhala ndi shuga wokhazikika m'magazi, mphamvu zabwino, komanso chiopsezo chocheperako cha zovuta.
Ngati n'kotheka, funsani dokotala wanu kapena katswiri wa zakudya kuti akuuzeni za dongosolo lanu la chakudya, makamaka ngati mukumwa mankhwala a shuga kapena insulin, chifukwa dongosolo lanu la chakudya lingakhudze kuchuluka kwa mankhwala omwe mukufuna. Ndi njira zoyenera komanso zokhazikika, mutha kusangalalabe ndi chakudya chokoma pamene mukusunga thanzi lanu.
