Momwe mungachepetse mankhwala azangu a shuga mwachangu

Mawu akuti "shuga wamagazi" ndi dzina lanyumba loti lizisungunula shuga m'magazi, omwe amakhala mumagazi nthawi zonse.

Ndikofunika kwambiri kuti shuga isakhale yachilendo.

Munkhaniyi, muphunzira momwe mungachepetse shuga wamagazi ndi mankhwala azikhalidwe kunyumba, kutengera zinthu zachilengedwe zomwe sizimafuna ndalama zambiri kuti mugule.

Shuga wamba wamagazi

Pazaka zilizonse, madokotala adzipangira okha shuga.

Ngati munthu ali wathanzi, ndiye kuti kuchuluka kwa shuga m'magazi ake pamimba yopanda kanthu kuyenera kukhala pamlingo kuchokera pa 3.2 mpaka 5.5 mmol, malinga ndi chikhalidwe chachipatala. Mukatha kudya, chizindikiro ichi chimawonjezeka, pomwe sichiyenera kupitirira 7.8 mmol / L. Zizindikiro zoterezi zomwe zimawonedwa ngati zabwinobwino ngati magazi a capillary adatengedwa kuti akafufuze. Mukamayang'ana magazi a venous, chizolowezi mpaka 6.1 mmol / L amadziwika kuti ndi shuga.

Mndandanda wamagulu a shuga mwa munthu wathanzi:

Kusakhazikika kwa shuga m'magazi ndi chimodzi mwazomwe zimayambitsa zovuta zambiri mthupi, komanso mavuto a mahomoni. Ziwalo zosiyanasiyana zimatenga nawo gawo pakukhazikitsa shuga, makamaka ubongo, ziphuphu ndi chiwindi. Koma thupi limapanganso insulin, mahomoni omwe amawongolera kuchuluka kwa shuga.

Mwa kudya makeke ndi maswiti, munthu amakweza kuchuluka kwa glucose, ndipo kuti asazikhala bwino, kapamba ayenera kutulutsa insulini yambiri. Ndi mahomoni awa omwe amapita ndi shuga panjira yopita ku maselo, kuwapatsa mphamvu.

Masewera a shuga ochulukirapo, kapamba sangathe kupatsa mamolekyulu ake onse ndi insulin, zomwe zikutanthauza kuti thupi silingapangitse zinthuzo, motero zimasandulika mafuta, zomwe zimayikidwa mu minofu ndikuyambitsa maonekedwe ambiri.

Ndi zakudya zosayembekezereka, kuchuluka kwa glucose kumatsika, koma thupi lathu limatha kulipirira izi ndi ma glycogen omwe amapangidwa m'chiwindi. Komabe, kusintha kulikonse m'magazi a shuga mthupi kumayambitsa kupsinjika kwakukulu ndi kutulutsidwa kwa mahomoni ofananirako - adrenaline ndi cortisol, komwe kumayambitsa kusalinganika kwa mahomoni ndipo kumayambitsa matenda osiyanasiyana.

Zizindikiro ndi zoyambitsa shuga

Zomwe zimawonjezera kuchuluka kwa shuga ndizosiyanasiyana, koma nthawi zambiri izi zimachitika chifukwa:

• Kwambiri kudya kwambiri.
• Kudya zakudya zochuluka zomwe zimakhala ndi zopatsa mphamvu m'mimba.
• Matenda opatsirana owopsa.
• Nthawi zonse pamavuto.

Choyambitsa matenda ambiri a shuga ndi shuga. Ngati nthawi yayitali ya hypoglycemia imawonedwa ndi matendawa, izi zimatha kukhudza ntchito ya ziwalo zambiri ndi machitidwe.

Zizindikiro zakuchulukirapo kwa shuga:

• Kumverera kokhazikika kwa kamwa yowuma ndi ludzu losagonjetseka.
• Maonekedwe a kuyabwa pakhungu, makamaka pankhope ya manja ndi mapazi.
• Kuchulukitsa pokodza komanso maonekedwe a ululu pakumwa chikhodzodzo.
• Maonekedwe a polyuria, pomwe kuchuluka kwa mkodzo kumayamba kuchuluka.

• Maonekedwe a nocturia, pamene munthu amakonda kukakamizidwa kupita kuchimbudzi usiku.
• Chizungulire komanso pafupipafupi mutu wopanda pake.
• Kulemera.
• Kutopa, kumverera kofooka nthawi zonse.
• Kuchulukitsa kwamankhwala othandizira.
• Kuchepetsa maonedwe owoneka.
• Pafupipafupi matenda opatsirana.

Kutengera kuchuluka kwathunthu kwa zizindikiro zotere, munthu angaganize kuti ali ndi shuga wokwezeka, koma adokotala okha ndi omwe angatsimikizire izi poyang'ana zotsatira za kuyezetsa magazi kwa wodwala.

Chithandizo cha shuga wamagazi ambiri ndi wowerengeka azitsamba

Mu gawo ili la nkhaniyi muphunzira zambiri zothandiza pamutu wokhudza kuchepetsa shuga wamagazi ndi mankhwala wowerengeka, komanso pezani maphikidwe angapo ochepetsa shuga.

Zakudya zina zimathandizira kuchepetsa shuga. Koma mfundo yayikulu pamankhwala ena alionse wowerengeka pankhaniyi ndi kuchotsa kwa kusuta, komanso zakumwa zoledzeretsa zamphamvu zilizonse.

Kuphatikiza apo, ndikofunikira kuti mankhwalawa azithanso shuga ambiri wowerengeka pachakudya cha tsiku ndi tsiku odwala matenda ashuga, payenera kukhala:

• Ziphuphu.
• Garlic ndi anyezi, beets, nkhaka.
• Mapeyala ndi maapulo a mitundu yosawerengeka, zipatso za malalanje (makamaka mphesa ndi malalanje).
• Zipatso zatsopano za sitiroberi wamtchire, mabulosi abulu, rasipiberi ndi mabulosi akutchire.
• Mafuta, buckwheat ndi mitundu ina ya chimanga.
• Nyanja ndi nsomba.
• Nkhuku yokhala ndi mafuta ochepa kapena nyama ya kalulu

Ndikofunika kukumbukira kuti kudya masamba, zipatso ndi zipatso ndizatsopano.

Zakudya zatsopano zamasamba zimathandizira kuchepetsa shuga, omwe muyenera kumwa chikho 1/3 kawiri pa tsiku, m'mawa osamwa chopanda theka la ola musanadye kadzutsa komanso madzulo ola limodzi musanadye. Chifukwa chaichi, msuzi watsopano watsopano wa kabichi yoyera, beets wofiira, ndi mbatata yaiwisi ndi yoyenera.

Masana (tsiku ndi tsiku) ndikofunikira kudya lalanje 1 ndi apulosi 1 wobiriwira, kuwonjezera nyengo ino mabulosi abulosi ndi sitiroberi. Kuyambira kale, ma buliberries akhala akudziwika kwa ochiritsa osati ngati njira yopititsira patsogolo malingaliro, komanso njira yabwino yotsitsira shuga.

Zimathandizira kuchepetsa mlingo ndi hawthorn. M'chilimwe, mutha kudya zipatso zatsopano, komanso kuzizimitsa nthawi yachisanu, kuwonjezera pa tiyi ndi mankhwala osakaniza. Hawthorn, kuphatikiza apo, imathandiza pa matenda oopsa (otsitsa magazi) komanso matenda a mtima.

Kukonzekera mankhwalawa kuchokera ku tsamba lachi Bay, muyenera kutenga masamba 8 akulu oyera, kuyikamo thermos, kuthira malita 0,5 a madzi otentha ndikuumirira kwa maola osachepera 6. Imwani kulowetsedwa musanadye kapu ya ¼.

Mitundu ina ya zitsamba ndi mbewu zimathandizanso kuchepetsa shuga.mwachitsanzo, chicory, yomwe imakhala ndi insulin, koma, kuwonjezera apo, imapangitsa kuti magazi azithamanga, imapatsanso mphamvu thupi komanso mphamvu. Kupanga chakumwa, muyenera kutenga supuni ziwiri za chicory mu theka la lita imodzi ya madzi otentha, kusambitsa, kuwira osakaniza ndi kutentha pang'ono kwa mphindi pafupifupi 10, ndiye kuti mupite kwa ola limodzi. Msuzi uyenera kusefedwa ndikuledzera kangapo masana, makapu 0,5 aliyense.

Njira ina yochepetsera shuga m'magazi ndi kulowetsa nyemba za nyemba. Kuti muchite izi, masamba owola zipatso ayenera kuthiridwa ndi madzi otentha mu thermos ndikusiyidwa kwa maola 6. Tengani katatu patsiku musanadye, 0,5 chikho. M'malo mwa kulowetsedwa, mutha kukonza decoction ndikuyitenga muyeso yomweyo.

Magawo a zipatso za mtedza ali ndi tanthauzo lothepetsa shuga la magazi a anthu. Njira iyi yakhala ikudziwika kuyambira kale. Kukonzekera kulowetsedwa, muyenera kutenga supuni ziwiri za magawo owuma, kutsanulira ndi makapu awiri a madzi otentha ndikusiya kwa mphindi 20. Mukamaliza kudya, tengani supuni musanadye chilichonse.

Mizu ya Burdock komanso shuga m'munsi, chifukwa mu kapangidwe kawo mumakhala insulini mu 40%. Kukonzekera kwa chomera ichi ndi njira zothetsera kusintha kwa glucose osati m'magazi, komanso mkodzo, komanso kusintha momwe metabolism ambiri amakhala.

Kapangidwe ka masamba obiriwira komanso njira yakale yotsimikiziridwa, odziwika bwino kwa ochiritsa akale. Pophika, muyenera kutenga supuni ziwiri zouma zosapsa 2 makapu amadzi otentha, ikani osakaniza mu thermos kwa ola limodzi. Imwani atasefa makapu 0,5 musanadye.

Tsopano mukudziwa momwe mungachepetse shuga kunyumba ndi mankhwala azikhalidwe. Njira zina zaphikidwe ziyenera kuthandizidwa mosamala monga mankhwala akukonzekera, popeza zovuta zomwe zimachitika chifukwa cha mankhwala kapena zonse zomwe zingatheke.

Maphikidwe a folks ochepetsa shuga panthawi yapakati

Munthawi yakunyamula mwana, mkazi ayenera kuyang'anira kuchuluka kwa shuga kuti asayambitse matenda ashuga.

Amayi ambiri nthawi imeneyi amakhala ndi matenda a shuga, zomwe zimawonekera mwa iwo okha mwana akabadwa. Koma apa ndikofunikira kusungiratu zizindikiro za glucose pafupipafupi kuti vuto losakhalitsa lisakhale matenda osatha.

Zachidziwikire, munthawi yovutayi simuyenera kugwiritsa ntchito mankhwalawa, kotero kutsitsa shuga wamagazi ndi mankhwala wowerengeka ndi abwino kwa amayi oyembekezera.

Ganizirani kuchepetsa shuga ya magazi ndi wowerengeka azitsamba:

• Chinyengo ndi kulowetsedwa kwa masamba a mabulosi. Musanagwiritse ntchito, kufunsa dokotala.
• Zipatso zatsopano za nkhaka, zomwe zimakhala ndi zinthu zofanana ndi insulin, chifukwa chake kugwiritsa ntchito kumathandizira kuti shuga azikhala bwino.
• Buckwheat Kuti akonze zochizira, maphikidwe onse azitsukidwa, owuma, owotchera poto wowuma, wokutira pansi ndi chopukutira khofi kuti chikhale ufa. Ikani ufa wokonzedwa mumtsuko wotsekedwa mwamphamvu. Pa theka kapu ya yogati kapena kefir yatsopano, onjezani supuni ziwiri za ufa wokonzekereratu ndikusiya mufiriji kwa maola 12 kuti mumalowe. Imwani mankhwala ola limodzi musanadye.
• Zipatso za Yerusalemu artichoke zili ndi tanthauzo lochepetsera shuga. Amayi oyembekezera amatha kukonzekera masaladi atsopano ndi mafuta a maolivi kuchokera ku ma tuber a chomera. Kuti mugwiritse ntchito pafupipafupi, mutha kukonza ufa kuchokera ku Yerusalemu artichoke tubers powumitsa ndikupukuta mu chopukusira khofi.
• White mandimu kabichi ndiwothandiza kwambiri ngati njira yochepetsera kuchuluka kwa shuga, koma, kuwonjezera apo, amachotsa bwino madzi ochulukirapo m'thupi ndikulepheretsa kukula kwa mabakiteriya.
• Mutha kumwa madzi a mbatata kapena radishi, komanso beets.

Zopatsa thanzi mukamagwiritsa ntchito wowerengeka azitsamba

Kuti chithandizo chothandizira m'njira zina chithandizike, malamulo ena amakhalidwe amayenera kukumbukiridwa, komanso kusintha kwa moyo wanu.

Ndikofunikira kusintha masinthidwe azakudya zopezeka tsiku ndi tsiku:

• Ndondomeko ya chakudya iyenera kukhala yokonzekera chakudya cha 5-6 tsiku lonse m'magawo ang'onoang'ono. Ndikofunikira kudya nthawi yomweyo.
• Ndikofunika kusiya kugwiritsa ntchito zakumwa zilizonse zomwe zili ndi mowa.
• Ndikofunika kudya pafupifupi malita awiri amadzimadzi tsiku lililonse m'madzi oyera opanda mpweya, tiyi wobiriwira kapena infusions wazitsamba.
• Thanzi liyenera kukhala loyenera, lachilengedwe komanso kupatsa thupi zinthu zonse zomwe limafunikira.
• Tsiku lililonse muyenera kudya masamba osaphika kapena owiritsa, makamaka omwe ali ndi fiber yambiri.
• Chepetsa mchere wambiri momwe mungathere.

Ndikofunika kuphika chakudya nokha, mumakonda kudya, kuphika, kusenda.

Zomwe zaletsedwa ndi shuga wambiri pa mankhwala azitsamba ndi monga:

• Mitundu yonse ya maswiti, ayisikilimu, makeke ndi makeke, makeke ndi makeke okoma.
• Zinthu zopanga, makamaka zomwe zimapangidwa kuchokera ku ufa wa premium.
• Zakudya zamafuta.
• Mitundu yosiyanasiyana yam nyama yotsirizika ndi zinthu zomalizidwa, monga masoseji, onse owiritsa ndi osuta.
• Mayonesi ndi msuzi wozikira.
• Zinthu zamkaka mu mawonekedwe a tchizi (makamaka mafuta), kirimu wowawasa, kirimu, tchizi chamafuta.
• Zipatso zokoma, zatsopano ndi zouma.

Kodi mumakonda nkhaniyo? Gawani izi ndi anzanu pa malo ochezera a pa Intaneti:

Kukula kwa shuga ndi Zizindikiro za Matenda A shuga

Shuga wamagazi amakhudza mkhalidwe wa thupi. Muyenera kuyang'ana pamimba yopanda kanthu, zomwe zimachokera ku 3,6 mpaka 5.8 mmol pa lita imodzi yamagazi. Ndikofunikanso kuganizira za munthu payekha. Mavuto ena akayamba kuwoneka m'thupi, ma metabolism amatha kusokonezeka, ndipo limodzi ndi insulin amasiya kupanga. Ndiye kuti, ziyambitsa kuchuluka kwa shuga. Zomwe zimayambitsa shuga yayikulu ndi:

• Mitundu Ngati achibale anu ali ndi vuto la shuga, muyenera kuyang'ana shuga wanu wamagazi nthawi zonse,
• Zovuta zambiri
• Mimba
• Matenda osiyanasiyana
• Matenda a shuga
• Kudya kwambiri pafupipafupi, kuchuluka kwamafuta ambiri (shuga, maswiti, makeke) muzakudya

Ndi ziti zomwe zingawonetse kuti ndi nthawi yoti mufufuze shuga yanu?

• Nthawi zonse akumva ludzu. Ngati shuga ndiwabwinobwino, impso zikugwira ntchito mwachangu komanso zosefera shuga amene akubwera, palibe zochulukirapo zake,
• Ndimakhala wotopa nthawi zonse. Mafuta osafunikira amayenera kulowa m'maselo kuti amalimbitse mphamvu ya thupi, ndipo pakuwonjezera, amakhala m'magazi,
• Dizzy kapena mutu wowawa
• Matumba amatha kutupa
• Miyendo imathanso kuzimiririka. Nyengo ikasintha, ululu umatha kupezekanso,
• Masomphenya akukulira, chifunga chili pamaso panga, madontho akuda, kuwala kumawonekera nthawi zambiri,
• Thupi limataya msanga,
• Mabala omwe amayamba chifukwa sangathe kuchira kwa nthawi yayitali.

Ngati pali zina mwazizindikiro, ndikofunikira kukayezetsa ndikupita kukalandira chithandizo.

Zakudya za shuga zambiri

Choyambirira kuchita mukadziwa zambiri za shuga wambiri ndikubwezanso zakudya zanu. Matenda ambiri omwe amakhalapo chifukwa choti munthu amadya zakudya zambiri zopweteka, zopanda ntchito. Ndi chakudya choyenera, kuchuluka kwa glucose m'magazi kumacheperachepera mpaka kukhala pawokha.

Muyenera kupanga menyu yanu yazempilo motere: siyani zakudya zomwe zili ndi index yayikulu ya glycemic, muchepetse avareji ndi kudya zakudya zambiri zomwe zimakonzedwa kuchokera kuzakudya zokhala ndi index yotsika ya glycemic.

Mkulu wa glycemic wololera

Mlozera wa glycemic wambiri uli pamtunda wa 50. Zinthu izi ndizophatikiza:

• Confectionery
• maswiti (maswiti, shuga, uchi, kupanikizana ndi ena), kupatula chokoleti chakuda,
• nyama yamafuta
• zipatso zabwino za shuga

Popewa kuchuluka kwa shuga m'magazi, ndibwino kuchotsa zakudya izi m'zakudya zonse.

Glycemic Index

Zakudya zomwe zili pa index ya glycemic wamba siziyenera kudyedwa koposa katatu pa sabata, kuwonjezera, magawo azikhala ochepa.

• ma gloats (muyenera kusamala makamaka ndi ma buckwheat, cell ndi barele),
• ng'ombe
• zipatso: maapulo, zipatso za malalanje, mphesa, kiwi,
• khofi (chilichonse chomwe angakhale)
• vinyo wofiira
• zipatso (jamu, buliberi),
• zinthu zonse za tirigu

Mndandanda wotsika wa glycemic

Zogulitsa pamndandanda uno sizikukula shuga, chifukwa mumatha kuzidya tsiku lililonse komanso zopanda malire.

• masamba, omwe ndi obiriwira (nkhaka, udzu winawake), masamba ndi masamba ena "opepuka", ndibwino kuti muzidya zosaphika komanso zatsopano, popanda kuchitira kutentha,
• zipatso: yamatcheri, mandimu, nthochi, mapeyala ndi ena omwe sanatchulidwe pamwambapa,
• ginger, adyo, sinamoni, mafuta a fulakesi,
• nandolo, nyemba, mtedza (walnuts ndizothandiza kwambiri),
• nsomba zopanda nyama ndi nyama (mwachitsanzo nkhuku, nkhuku, kalulu)

Maphikidwe a folks kuti muchepetse shuga

Agogo aakazi amadziwa momwe angachepetse shuga wa magazi ndi mankhwala a anthu, ndiye kuti, maphikidwe akhala akuyesedwa kwazaka zambiri. Komabe, muyenera kudziwa zofooka za thupi - thupi lanu limakumana ndi zinthu zosiyanasiyana. Mutha kuthandizidwa ndi chilichonse chomwe chili kunyumba.Zithandizo za anthu amkati pochepetsa shuga ya magazi ndizowonjezeranso njira zamankhwala. Ndikofunika kufunsa dokotala musanagwiritse ntchito.

• Cinnamon amatha kuthandizira ndi shuga wambiri. Simuyenera kudya izi m'malo ogona, mumangofunika kuwonjezera pazakudya, khofi, makeke okhala ndi nyumba. Cinnamon amapirira bwino osati ndi shuga, komanso ndi cholesterol.
• Sauerkraut yopanga tokha, makamaka madzi ake, imathandizira kukhazikika kwa kagayidwe kazakudya, ndiko kuti, nthawi yomweyo kukhalabe ndi shuga. Kudya kabichi zabwino kwambiri mphindi 30 chakudya chisanachitike.
• Njira yodziwika bwino yotsekera anthu a shuga ndi Yerusalemu artichoke. Mwanjira yosavuta, Yerusalemu artichoke ndi peyala ya dothi. Mankhwala, muzu wake umagwiritsidwa ntchito. Iyenera kuphwanyidwa pa grater ndikusakanizidwa ndi mafuta a azitona - saladi imapezeka. Kuphatikiza apo, muthanso kukonza kaphikidwe kothandiza: Mizu ya artichoke imayenera kuyophika kwa mphindi 30, kenako kupsyinjika ndi kumwa 100 ml katatu patsiku.
• M'malo mwa khofi wokhazikika, ndibwino kumwa zobiriwira. Zimasiyana ndi zokhazokha kuti mbewu zake sizokazinga. Ichi ndi cholowa m'malo mwa khofi ndi tiyi womveka ngati mukufuna kuchepetsa shuga ya magazi anu kapena kuisunga bwino.
• Buckwheat amathandiza. Ndikofunikira kukonza ufa kuchokera kwa iwo: muzitsuka ma grats bwino, kuwapukuta ndi kuwapukuta mu chopukusira khofi. Ufa wotere uyenera kusakanizidwa ndi kefir wotsika kwambiri ndikuudya chakudya cham'mawa.
• Tsamba la Bay limapulumutsa pamavuto ambiri. Kuti muthane ndi shuga wambiri, muyenera kuthira mapepala 10 a laurel ndi madzi otentha (makapu atatu). Ikani msanganizo mu thermos kwa maola atatu. Chinsinsi ichi sichotchuka kwambiri chifukwa cha kukoma ndi fungo linalake, koma zimathandiza kulimbana ndi glucose owonjezera. Muyenera kumwa decoction katatu patsiku 100 ml.

Muzu wagolide

Chomera chimatchedwa pinki Rhodiola. Tengani 100 magalamu a mizu ya mbewu ndikutsanulira lita imodzi ya vodika. Kuumirira masiku 3, ndiye mavuto. Muyenera kuchitiridwa chithandizo katatu patsiku, kumwa madontho 20. Ndikofunika kudziwa kuti njirayi sioyenera madalaivala komanso anthu omwe amamwa maantibayotiki. Tincture imapangitsa chitetezo cha m'thupi kukhala champhamvu, shuga komanso kupanikizika kubwereranso kwazonse.

Masamba a Blueberry amasankhidwa bwino mu June. 100 magalamu amathira 500 ml ya madzi, kunena maola angapo mu thermos. Muyenera kumwa tincture theka la ola musanadye 100 ml. Ndi tiyi uyu mutha kuyikamo shuga, kuyeretsa magazi. Kumwa monga prophylaxis kumalimbikitsidwanso kwa iwo omwe ali ndi chiyembekezo chakuyamba kwa matenda ashuga chifukwa cha jini.

Muzu umagwiritsidwanso ntchito pochiza. Dulani supuni ya dandelion muzu, kutsanulira kapu ya madzi otentha, kunena, kupsyinjika. Galasi la msuzi liyenera kumledzera tsiku lililonse. Ndiye kuti, ili ndi kapu ya ¼ musanadye chakudya chilichonse.

Muzu wa Burdock

Kutola mizu ya burdock, monga mbewu zina zilizonse, ndikofunikira m'malo oyera mwachilengedwe. Muzu wa Burdock uyenera kutsukidwa, wowuma ndi kudula mutizidutswa tating'ono. Supuni yamizu iyenera kuthiridwa ndi kapu yamadzi otentha, ndikuumirizidwa pakusamba kwamadzi, osasankhidwa. Galasi la msuzi liyenera kuledzera tsiku lililonse, ndiye kuti, ndibwino kumwa theka lagalasi m'mawa ndi zofanana madzulo.

Pali njira zamankhwala achikhalidwe zomwe zimathandizira kuthana ndi shuga ambiri msanga komanso moyenera. Kuchepetsa shuga m'magazi ndi wowerengeka azitsamba lidzafunika msanga ngati shuga ali pamlingo wotsutsa kwambiri - izi zimachitika mwa odwala matenda a shuga omwe salandira jakisoni panthawi. Chifukwa chaichi, munthu amayamba kumva chizungulire, ludzu kwambiri, pamakhala kuda nkhawa komanso khungu.

Onse omwe ali ndi matenda ashuga amadziwa kuti nthawi zonse m'nyumba muzikhala anyezi ngati zingachitike. Kuti muchepetse shuga, muyenera kusenda anyezi umodzi, kuphika ndi kudya. Mpumulo udzabwera pafupifupi theka la ola.

Anyezi wophika umagwiranso ntchito, chifukwa ngati mumakonda kuphika mikate, muyenera kuiphika ndi anyezi.

Mutha kusamalira thanzi lanu musanakonzekere ndikusonkhanitsa mitengo ya oak nthawi yayitali. Kuti mugwiritse ntchito ma acorns, muyenera kupera mu chopukusira cha khofi ndikudya supuni pomwe shuga ikwera kwambiri. Muyenera kumwa ndi madzi oyera.

Masewera olimbitsa thupi

Osasiya chithandizo pokhapokha ngati mukudya komanso njira zina. Kuchita masewera olimbitsa thupi kumachitanso ntchito yabwino ndi glucose yayikulu.

Pansipa pali zinthu zina zokuthandizani kuthana ndi vuto:

• Mutha kungoonjezera
• Kuwala kokweza (ngati kilogalamu) kumanjenjemera kumka kumbali
• Kupindika kwa atolankhani. Chitani izi ndikukweza kumtunda kuchokera pansi
• Kukankha
• Kuthamangira kunja
• Kuyenda kapena kugwedezeka

Onetsetsani kuti mumamwa madzi oyera nthawi yamasewera.

Munthu akachita maphunziro akuthupi, akuchita zinthu zofunikira, thupi limafunikira mphamvu zowonjezera, ndipo amayamba kulilandira kuchokera ku glucose owonjezera. Ndiye kuti, mukachita masewera olimbitsa thupi, ndiye kuti shuga wambiri amamwetsa. Ichi ndichifukwa chake zimakhala zovuta kupeza wodwala pakati pa othamanga.

Kuti muthane ndi matenda kapena musakumane naye konse, muyenera kutsatira zakudya zoyenera, kukhala ndi moyo wakhama ndipo nthawi zina mumamwa zitsamba zopatsa thanzi. Pankhaniyi, kuchuluka kwa shuga kumakhala kwabwinobwino, ndipo thanzi silidzasokonekera.