Zakudya za shuga wambiri

Kuphatikiza pa chithandizo chamankhwala a shuga, ndikulimbikitsidwa kutsatira zakudya. Ndi nkhani yowonetsetsa kuti zakudya zokhala ndi shuga wambiri zimakhalabe zokwanira komanso osagulitsa chilichonse chomwe chingawonjezere zomwe zikuwonetsa. Kuti mupange menyu wotere - otsika-carb - ndikulimbikitsidwa kuti mukayang'ane ndi katswiri yemwe adzaphatikize magawo akudya njira yoyenera kwambiri.

Zolemba zamagulu azakudya

Zakudya zama carb ochepa sizabwino munthu aliyense payekha ndipo nthawi iliyonse amakhala ndi munthu payekha. Nthawi yomweyo, pali miyeso ina yokhala ndi shuga wokwanira yomwe imadziwika ndi onse. Chakudya cha tsiku ndi tsiku chikuyenera kuphatikiza mapuloteni omwewo kwa chakudya cha anthu. Kugwiritsa ntchito china chake ndikofunikira makamaka pakakhala njala. Pankhaniyi, kudya kotereku sikungathandize kuti maonekedwe athu azikwana.

Ndikofunikira, ngakhale mukumverera pang'ono pang'ono, kuti muimitse chakudyacho. Kuphatikiza apo, ndikulimbikitsidwa kuti musatengepo mwayi ngakhale pang'ono wodya kwambiri. Ndikofunikanso kupatula pachakudya chilichonse chomwe chimaphatikiza chakudya champhamvu kwambiri. Tisaiwale za zomwe zidatchulidwa kale - chakudya chizikhala chokhazikika, ndipo ngati akukakamizidwa kusintha, ndikulimbikitsidwa kuti muzitha kudya. Ndi chakudya chotere chomwe chikhala cholondola kwambiri.

Zinthu Zambiri Zoletsedwa

Yankho la funso loti simungadye ndi shuga wokwanira ndilabwino kwambiri. Uku ndikuletsedwa kugwiritsa ntchito nsomba zamafuta ndi nyama zamafuta; zina zakakumwa, zakumwa za shuga ndi zina zothilidwa ziziyeneranso kutayidwa.

Mndandanda wazonse zomwe siziyenera kudyedwa umathandizidwira ndi caviar, nyama zosuta ndi zakudya zowuma, komanso makeke ndi ayisikilimu.

Kuti muzitha kudya moyenera ndi shuga wambiri, muyenera kutsatira malamulowa ndikukumbukira zoletsa zina. Amakhala okhwima kwambiri, ndipo izi zikutanthauza kuti ngakhale vuto limodzi logwiritsira ntchito chinthu lingakhale zovulaza kwambiri kapena kukhala chiwopsezo chachikulu pamoyo ndi shuga wambiri.

Zabwino zamasamba ndizabwino

Inde, zamasamba zimakhala ndi zopatsa mphamvu zochepa ndipo nthawi yomweyo zimakhala zofunikira ndi michere, michere ndi michere. Ngakhale kuti ndi ndiwo zamasamba zomwe ndizomwe zimatsogolera zakudya, kugwiritsa ntchito kwawo kungakhale koletsedwa. Chifukwa chake, ndikulimbikitsidwa kukana:

• dzina lililonse la nyemba ndi lamulo loti muzikumbukira
• kudya mbatata, ndimakonda kugwiritsa ntchito pomwe shuga amatha kuchuluka,
• kugwiritsa ntchito kaloti, msuzi wa phwetekere ndi phwetekere mutatha kutentha.

Yankho la funso lomwe simungadye ndi shuga wambiri ndi masamba monga beets, dzungu (zochuluka) ndi tsabola wokoma. Chifukwa chake, kugwiritsa ntchito mayina aliwonse omwe atchulidwa pano kuyenera kuchepetsedwa, ndipo kugwiritsa ntchito ma pickles ndi ma pickles sikumasiyidwa konse. Ndikulankhula za momwe masamba angadidyedwe ndi shuga ambiri, ndikufuna kuwalabadira kutulutsa kwawo, kuwira ndi kudyaiwisi. Zakudya zophika ndizovulaza kwambiri.

Zomwe zipatso sizabwino

Zakudya za munthu aliyense yemwe ali ndi matenda ashuga sayenera kupatula kudya zakudya zina. Tikulankhula za nkhuyu, zoumba, nthochi ndi zipatso zouma. Miyezo ya shuga iyamba kukwera ndikugwiritsa ntchito madeti kapena chinanazi. Kufanana kofananako kuchokera mthupi kumalongosoledwa ndi kukhalapo kwa chakudya chamafuta ochepa. Tisaiwale kuti zipatso zina, zomwe zimapangidwa ndi acidic kapena kukoma kowawa, siziphatikiza zakudya zochepa.

Ichi ndichifukwa chake mayina otere, mwachitsanzo, mandimu, amalimbikitsidwa kuti azidyedwa pang'ono.

Zakudya za shuga 2

Matenda a shuga 2 amakula makamaka mu ukalamba mwa anthu omwe ali ndi kunenepa kwambiri kwam'mimba, momwe mafuta amadzunjikira m'chiuno. Shuga wowonjezera wokhudzana ndi kunenepa kwambiri amapezeka kwambiri mwa akazi, ndipo mothandizidwa ndi chakudya, ngati matendawa apezeka munthawi yake, nthawi zambiri zimatha kulipirirani.

Mu shuga 2, zakudya zimapangidwa kuti muchepetse kunenepa, kuchepa kwa zakudya zamafuta a nyama, chakudya chamafuta kwambiri omwe ali ndi GI yayitali.

Chofunikira chomwe chikuthandizira kuwonjezeka kwa shuga wamagazi ndikupanga kwa metabolic syndrome mwa munthu - chikhalidwe chodziwika ndi:

• utachepa insulin sensitivity
• kunenepa kwam'mimba,
• triglycerides
• matenda oopsa.

Mwa amuna, shuga wowonjezera wamagazi samachitika pokhapokha amadana ndi zakudya, monga momwe zimakhalira ndi akazi, komanso kumwa mowa kwambiri. "Mimba ya Beer" ndi chimodzi mwazizindikiro za kunenepa kwambiri pamimba ndi chizindikiro chakuti muyenera kuyang'ana magazi kuti apeze shuga.

Kuchokera pachakudya chachikulu cha glycemia:

1. Pewani Zowonjezera za Glycemic
2. Kuchepetsa mafuta a nyama zomwe zikuthandizira kukulitsa kwa atherosulinosis
3. Pewani kudya mchere, kumapangitsa kutupa komanso kuthamanga kwa magazi

Kuchulukitsa shuga 1

Anthu omwe ali ndi matenda a shuga 1 nthawi zambiri amakhala ndi achinyamata ndi ana. Ndi shuga wamagazi owonjezereka omwe amayambitsidwa ndi matendawa, nthawi zambiri simuyenera kuthana ndi kunenepa kwambiri ndipo palibe chifukwa chodya zakudya zopatsa mphamvu zochepa, monga matenda a shuga.

Zakudyazi ziyenera kusinthidwa kuti zipatse thupi zonse zofunika pakukula, kukula.

Matenda a shuga

Shuga wambiri panthawi yoyembekezera imakhala pachiwopsezo cha matenda ashuga. Vuto lolowa panthawi imeneyi nthawi zambiri limakhala magazi m'thupi, i.e., hemoglobin wotsika m'magazi.

Kusankha kwa zinthu mukamapanga menyu wazakudya zamafuta kwambiri azimayi oyembekezera kuyenera kupereka thupi ndi ndalama zokwanira, kulipirira magazi, komanso kusungira magazi ma lipids.

Ndondomeko za Zakudya 9

Ndi glycemia wambiri, zakudya zamafuta zimayikidwa malinga ndi Pevzner. Malinga ndi chakudya No. 9, tikulimbikitsidwa kudya 6 pa tsiku.

Kufikira 20% ya chakudya chokwanira cha tsiku lililonse chimayenera kukhala cha m'mawa komanso chamadzulo, 30% - panthawi ya nkhomaliro. Choyeneracho chimagawidwa masana, chakudya chamadzulo, chakudya chamadzulo.

Pochulukitsa, polemba zakudya, samalani:

• chakudya - 300 g
• mafuta - pafupifupi 80 g
• mapuloteni - 100 g.

Mchere pakulimbikitsidwa ndi WHO sikuyenera kukhala wopitilira 6. Akatswiri azakudya zam'nyumba amatcha malire apamwamba a 12 g. Madzi a tsiku ndi tsiku omwe amamwa ndi 1.5 malita.

Kuchuluka kwa chakudya chamagulu m'zakudya

Kuchuluka kwa chakudya chamagulu owerengera kumawerengedwa pogwiritsa ntchito magawo a mkate (XE). Kwa 1XE imawerengedwa kuti ndi 12 g ya mikate yoyera, ndipo zinthu zina zimafanizidwa ndi mtengo uwu.

Pofuna kuti muchepetse kuchuluka kwa shuga m'magazi, simungathe kudya zakudya zamafuta nthawi yambiri kuposa 8 XE.

Ndi XE, mutha kusankha zakudya. Kuti muchite izi, muyenera kudziwa kuchuluka kwa zopatsa mphamvu zopezeka mu 100 g yazinthu zosiyanasiyana. Werengani nkhani imeneyi munkhani yoti “zakudya zotsika ndi shuga.”

Tsambali likukuuzaninso magalamu angati a zakudya omwe mungatenge tsiku lililonse. Mwachitsanzo, muyenera kudziwa kuchuluka kwa zomwe mungadye patsiku la Blackberry.

Kwa mabulosi awa, cholembera cha carbohydrate mu 100 g ndi 4.4 g. Kuti mudziwe kuchuluka kwa mabulosi ang'onoang'ono omwe angadye m'malo mwa 12 g ya mikate yoyera (1 XE), muyenera kuthetsa vuto laling'ono.

1. Mu 100 g wa mabulosi akuda - 4,4 g chakudya
2. Mu x g mabulosi akutchire - 1 XE

x = 100 * 12 / 4.4 = 272 g

Zotsatira zake zimatanthawuza kuti m'malo 12 ga mkate oyera ndi shuga wambiri, mutha kudya 272 g wa mabulosi akutchire patsiku. Malinga ndi kuchuluka kwa chakudya cham'madzi (4,4), mabulosi akuda amaphatikizidwa m'gululi omwe amakhala ndi zopatsa mphamvu zamagetsi zosakwana 5%, zomwe zimatha kudya tsiku lililonse mpaka 800 g.

Inde, kudya 800 g wa mabulosi akuda patsiku sikuyenera, koma 200 g zipatso sizingawononge thanzi lanu.

Zogulitsa zomwe zimakhala ndi glycemia yambiri ndizophatikizanso zamafuta a 5-10 g / 100 g Zimatha kudyedwa mpaka 200 g patsiku.

Gululi limaphatikizapo rasipiberi wokhala ndi chakudya cha 8.3%. Kuwerenga kwa m'malo 1XE kumawoneka motere: 100 * 12 / 8.3 = 145 g.

Izi zikutanthauza kuti m'malo 12 mkate wopanda chofufumitsa wokhala ndi shuga wambiri, mutha kudya 145 g wa rasipiberi patsiku osavulaza thanzi.

Kuchuluka kwa chakudya mu zipatso ndi zipatso

Kuchokera pamndandanda womwe uli pansipa, ndikosavuta kudziwa zomwe mungadye ndi shuga wambiri komanso zakudya zomwe sizingaphatikizidwe muzakudya. Mndandanda wazinthu ukuwonetsa zomwe zikugwirizana ndi kuchuluka kwa chakudya chamagulu mumagulu 1 XE, komanso m'mabakaka - index ya glycemic.

Zakudya zomanga thupi zofanana ndi 1XE mu zipatso ndi zipatso (g), ndi GI:

• ufa wa tirigu - 15 (70),
• Buckwheat, semolina, oat, barele, barele - 20 (50, 65, 40, 22, 45),
• Zipatso zouma - maapulo owuma, maapulo, mitengo - 15-20 (35 - 40),
• mkate wa chinangwa - 30 (45),
• nthochi - 60 (60),
• mphesa - 80 (44),
• Persimmon - 90 (55),
• nkhuyu, makangaza - 110 (35),
• yamatcheri, yamatcheri - 115 (25),
• rosehip, maapulo - 120 (30),
• maula, pichesi - 125 (22),
• vwende, jamu - 130 (65, 40),
• apurikoti, chivwende - 135 (20, 70),
• rasipiberi - 145 (30),
• mabulosi abwinobwino, lingonberry, lalanje, peyala, quince - 150 (28, 25, 35, 33, 35),
• zakuda., zofiira. - 165 (15, 30),
• Chipatso cha mphesa - 185 (22),
• sitiroberi, sitiroberi - 190 (40),
• mabulosi akutchire - 275 (22),
• cranberries - 315 (20),
• ndimu - 400 (20).

Zogulitsa ziyenera kusankhidwa, poganizira index ya glycemic ndi carbohydrate. Zokonda ziyenera kuperekedwa kuzinthu zomwe zili ndi mtengo wa GI mkati mwa 40.

Zomwe simungadye ndi shuga

Zogulitsa zomwe zili ndi GI yayitali komanso zakudya zapamwamba za carb sizigwiritsidwa ntchito. Zakudya zoletsedwa kuti zigwiritsidwe ntchito ndi shuga wambiri ndi:

• mbatata
• ufa wopanda tirigu ndi zinthu zake,
• beets
• nthochi
• Persimmon
• masiku
• mowa
• zakumwa zokhala ndi shuga, etc.

Ndizovuta kutsatira njira zonse zoletsedwa ndi shuga wambiri, ndipo anthu omwe ali ndi matenda ashuga nthawi zambiri amatha ndikuphwanya malamulowo. Zosokoneza zotere zimapangitsa kuti shuga azikhala ndi shuga nthawi yayitali mukafunikira kuchuluka kwa mankhwala omwe amachepetsa shuga kapena insulini kuti matenda a shuga akhale magazi.

Popewa kusokonekera mu zakudya, nthawi zina mungagwiritse ntchito zakudya zomwe zili ndi GI pamwambapa 40, koma kuwerengetsa mosamala mlingo. Kudziwa kuchuluka kwa zinthu zomwe zili mu 1XE ndi GI, mutha kusankha zinthu zofunikira kwambiri.

Mwachitsanzo, 1 XE imawerengera kuchuluka kofanana kwa vwende ndi jamu. Koma GI ya vwende ndi 65, yomwe imaposa GI ya jamu (40). Izi zikutanthauza kuti gooseberries akuyenera kusankhidwa ngati mankhwala omwe amakhala ndi index ya glycemic.

Chitsanzo china. Zipatso zouma GI pafupifupi 35 - 40, koma mu 1XE kokha 15 - 20 g, i.e., zinthu izi zimakhala ndi chakudya chambiri. Izi zikutanthauza kuti zipatso zouma siziyenera kuphatikizidwa ngati shuga wamwazi wakwezedwa.

Mndandanda wamasamba

Mndandanda wamasamba owonetsa kuchuluka kwa magalamu mu 1XE ndi GI (chizindikiro mumabrake):

• mbatata yophika - 75 (70),
• nandolo zobiriwira - 95 (40),
• mutu wa anyezi, beets - 130 (15.70),
• kohlrabi - 150 (15),
• kaloti - 165 (35),
• Brussels zikumera - 205 (15),
• zipatso, tsabola wokoma - 225 (15),
• zukini - 245 (15),
• kabichi yoyera - 255 (10),
• kolifulawa - 265 (30),
• dzungu - 285 (75),
• radish, tomato - 315 (15, 10),
• nyemba - 400 (40),
• saladi - 520 (10),
• nkhaka - 575 (20),
• sipinachi - 600 (15).

Zakudya zomanga thupi zimapezekanso mu zinthu zamkaka. Mukamajambula zakudya, ndikofunikira kudziwa kuti 1 XE ili ndi 255 g mkaka, kefir, yogati. Glycemic indices, motsatana, pazinthu izi, 32, 15, 25.

Onetsetsani kuti mukumvera zopatsa mphamvu za zakudya. Mwa zolemba za caloric, 1 XE ikufanana ndi 50 kcal.

Nthawi imodzi, kuti mupewe kulumpha lakuthwa m'magazi a magazi, simungadye mopitilira 8 XE.

Zakudya zonse zopatsa mphamvu zamafuta ndi shuga ambiri zimatsimikiziridwa ndi msinkhu, kuchuluka kwa kunenepa kwambiri, moyo.

M'malo mwa shuga

Insulin siyofunikira kuti pakhale fructose, zomwe zimapangitsa kuti zinthu za fructose zizivuta kulekerera matenda ashuga. Komabe, fructose sayenera kuzunzidwa, chifukwa kugwiritsa ntchito kwake pafupipafupi kumathandizira kuwonjezeka kwa cholesterol ya LDL m'magazi, kuwonongeka kwa mitsempha yamagazi.

Amaloledwa kudya uchi wa supuni 1, chifukwa ali ndi 39% fructose. Zachidziwikire, zomwe zanenedwa zimangogwira uchi wokha.

M'malo mwa shuga ndi fructose, sorbitol ndi xylitol amagwiritsidwa ntchito. Izi zotsekemera zimakhala ndi mankhwala ochepetsetsa komanso choleretic.

Tsiku lomwe lili ndi shuga wambiri simungadye mopitilira 30 g ya xylitol kapena sorbitol, mukumapuma miyezi 1 mpaka 2 pakati pa maphunziro, omwe angapewe mavuto. Kutalika kwa ntchito kwa zotsekemera ndi miyezi iwiri mpaka itatu.

Ndi kuchuluka kwa shuga m'magazi mu akazi ndi amuna pambuyo pa zaka 50, mlingo wa tsiku lililonse wa xylitol ndi sorbitol umachepetsedwa 15 - 20 g.

Mafuta mu chakudya No. 9

Kuphwanya kwa lipid metabolism, komanso kuphwanya kagayidwe kazakudya zam'mimba, ndi chimodzi mwazifukwa zazikulu zowonjezera shuga wamagazi ndi kukula kwa matenda ashuga 2.

M'magazi a anthu omwe ali ndi kuchuluka kwa glucose atatha kudya, kuchuluka kwa triglycerides kumawonjezera, zomwe zimapangitsa kukulitsa kwa atherosulinosis, kuchepa kwa chidwi cha minofu kuti insulin.

Ndi kuchuluka kwa shuga m'magazi, kuwerengetsa moyenera kuchuluka kwa mafuta ndikofunikira, pali zakudya zopanda mafuta, zomwe zingalepheretse kukula kwa atherosulinosis.

Koma simungakane mafuta. Pamodzi ndi iwo, thupi limalandira mavitamini A, E, D, K. Ndikulimbikitsidwa kuti osagwiritsa ntchito 30% ya zopatsa mphamvu zonse / tsiku lililonse munthawi yamafuta.

Mafuta ofunikira kwa thupi samangobwera kokha kuchokera ku chakudya, komanso amapangidwira m'chiwindi, monga cholesterol, yomwe imafunikira kuti apange mamembala am'mimba, kaphatikizidwe ka mahomoni ndi ma asidi a bile.

Cholesterol imatengedwa m'magazi pogwiritsa ntchito mapuloteni a lipoprotein. Chiwopsezo cha atherosulinosis chikuwonekera ngati kuchuluka kwachulukidwe lipoprotein (LDL) m'magazi kukwera.

Ndi shuga ochulukirapo, kudya mafuta okwanira ndi mafuta a nyama kumapangitsa kuti magazi asamayende bwino, kumathandizira kulumpha kowopsa pamlingo wa glycemia, komanso kumayambitsa kukula kwa zovuta za shuga.

Mtengo wa LDL mwa amuna ndi akazi ndi 2.6 mmol / L. Amakhulupirira kuti 5 g yamafuta, batala, mafuta a masamba omwe amafanana ndi:

• kirimu, kirimu wowawasa 20% - 25 g, GI - 56,
• kirimu wowawasa 10% - 50 g, GI - 30,
• tchizi cholimba - 17 g GI - 0.

Mapuloteni mu chakudya nambala 9

Zakudya zama calori ochepa otsika ndi shuga wambiri zimakhala ndi mapuloteni ochulukirapo (mpaka 20%) kuposa ndi zakudya zamagulu onse (mpaka 15%). Kuwerengera kwa mapuloteni amanyama ndi chomera ndi 55: 45, motsatana.

Makamaka kuwonjezera kuchuluka kwa mapuloteni:

• woyembekezera matenda ashuga,
• ana
• odwala ndi malungo oyambitsidwa ndi matenda
• ndi zovuta za matenda ashuga,
• anthu okalamba.

Kuchepetsa kuchuluka kwa mapuloteni muzakudya ndikofunikira kuti aimpso alephere. Zogulitsa zomwe zimakhala ndi 12 g ya mapuloteni oyera, mawonekedwe a glycemic amasonyezedwa pazabotolo:

• nyama yodala, nkhuku - 65 g, (0),
• nsomba yamafuta ochepa, tchizi chokoleti 9% - 75 g, (0, tchizi chanyumba - 30),
• soseji zamkaka, dzira - 100 g (28, 48).

Chakudya Cholimbikitsidwa

Msuzi amakonzedwa pa masamba kapena nyama yopendekera, msuzi wa nsomba. Amaloledwa kudya soups nyama 2 pa sabata.

Nyama, nkhuku, nsomba zazikulu mbale zimaphika kapena kuwira.Monga mbale yam'mbali, ndibwino kugwiritsa ntchito masamba ophika ndi masamba azomera.

Mazira amadyedwa kuchuluka kwa 1 - 2 patsiku. Ndi cholesterol yayikulu, yolk siyimayikidwa.

Zakudya pafupifupi za tsiku ndi tsiku.

• kadzutsa
  • Buckwheat ndi mafuta masamba,
  • tchizi chamafuta ochepa
  • tiyi
• 2 kadzutsa - phala mkaka wa tirigu,
• nkhomaliro
  • nyama msuzi kabichi ndi wowawasa zonona,
  • nyama yophika ndi mbatata yophika,
  • compote ndi xylitol ndi zipatso,
• chakudya chamadzulo
  • Steam Meatballs
  • chakudya chophika
  • kabichi wodula,
  • tiyi
• usiku - kapu ya kefir yamafuta ochepa.

Mukamasankha mbale, amatsogozedwa ndi zaka, mikhalidwe ya wodwalayo. Mwachitsanzo, ndi matenda am'mimba, samaphika mbale pogwiritsa ntchito kabichi, osagwiritsa ntchito radara, rhubarb, sipinachi.

Njira zina zothetsera glycemia

Kuphatikiza pa chakudya No. 9, chovomerezeka chovomerezeka cha shuga wambiri, palinso njira zina zochepetsera glycemia. Mwachitsanzo, zakudya zamagulu ochepa zimatha kukhala njira yoletsa shuga.

Mafuta achilengedwe amanyama amakonzedwanso mu chakudya chamafuta ochepa, ndipo chakudya, kuphatikizapo zipatso ndi zipatso, zimatchulidwa kuti ndizoyambitsa shuga.

Malingana ndi malamulo a zakudya zamagulu ochepa a zakudya, ngati shuga wambiri ndiwokwera, simungadye kuchokera ku chakudya china chilichonse chomwe chili m'zakudya zilizonse. Masamba obiriwira ndi masamba okha ndi omwe amaloledwa.

Monga chinthu chopatsa thanzi, zakudya zamagulu ochepa zimapatsa tchizi, nyama, kuphatikizapo mafuta, nsomba, batala, mazira, masamba obiriwira.

Mitundu yomwe tafotokozayi ili ndi othandizira komanso otsutsa, koma omwe amadya shuga wotsika bwino omwe amatsimikizidwa ndi machitidwe.

Muyenera kusankha zakudya malinga ndi zomwe dokotala wanu akukufunirani, thanzi lanu, lomwe limatsimikiziridwa ndi zotsatira za kuyeza shuga m'magazi.

Glycemic Product Index

Odwala amatha kudya zakudya zomwe index yake imafikira mpaka 49 mayikidwe. Chakudya, zakumwa ndi chizindikiritso cha magawo 50 - 69 ziyenera kukhala zochepa pamenyu, amaloledwa ma gramu 150 kawiri mpaka katatu pa sabata. Matendawa pawokha ayenera kukhala chikhululukiro. Ngati zinthuzo zili ndi cholozera choposa kapena chofanana ndi mayunitsi 70, ndiye kuti ziyenera kusiyidwa chakudyacho kwamuyaya, chifukwa chakuti kuchuluka kwa glucose m'magazi a anthu kungakwere pamlingo wosavomerezeka.

Pali zinthu zingapo zomwe zimawonjezera GI kuchokera pazomwe zafotokozedwa pagome. Chifukwa chake, ngati zipatso ndi zipatso zili homogenized, ndiye kuti zochulukazo zidzachuluka ndi mayunitsi angapo. Pa kutentha mankhwalawa kaloti, udzu winawake, beets, mndandanda wawo ndi magawo 85, koma mwatsopano mawonekedwe a masamba sapitirira 35 mayunitsi.

Anthu odwala matenda ashuga sayenera kumwa zipatso ndi mabulosi amadzimadzi, chifukwa chakuti pakukonza amachotseratu utsi wawo, womwe umayang'anira kufalitsa ndi kuyamwa kwa shuga. Ma millilita 100 okha a juwisi wongolowa kumene ndi omwe angayambitse chizindikiro chowopsa pamene shuga ya magazi ikhala 15 mmol / L.

Kudya moyenera sikuti ndikungosankha zakudya zozikidwa pa mfundo ya GI, komanso kulabadira zisonyezo izi:

• zopatsa mphamvu
• index insulin
• kuchuluka kwa mavitamini ndi michere.

Insulin Index (II) imawonetsa momwe kapamba amapangira kwambiri insulin pambuyo podya zakudya zina. Mukakhala kuti ndi yapamwamba, chakudya chake chimakhala chothandiza kwambiri.

Chifukwa chake, mankhwala amkaka ndi mkaka wowawasa ali ndi AI yapamwamba kwambiri, kotero muyenera kuyiphatikiza pamndandanda tsiku lililonse.

Zakudya zoletsedwa

Ndi shuga wambiri, ndizoletsedwa kumwa zakumwa zoledzeretsa, ngakhale ambiri a iwo ali ndi index yotsika ya glycemic. Ngozi ndizosiyana kotheratu. Mowa ukalowa m'magazi, umadziwika kuti ndi poizoni, ndipo kuyesayesa konse kumakhala kothekera kwake. Pakadali pano, kumasulidwa kwa glucose omwe amalowa m'thupi pakumwa mankhwala aliwonse amakhala oletsedwa.

Ndikupezeka kuti mowa ukamamwetsabe, shuga amapezeka, ndipo amatsogolera, ndi mtundu wachiwiri wa matenda ashuga, kupita ku hyperglycemia. Chifukwa chake, palibe chomwe chingadabwe ngati zingachitike kuti chiwonetsero cha shuga cha magazi ndi 7 kapena 8 mmol / l.

Ndizosatheka kulemba m'mawu amodzi zomwe munthu sayenera kudya pamaso pa anthu odwala matenda ashuga komanso mtundu woyamba wa matenda ashuga, chifukwa mndandanda wazakudya "zowopsa" uli m'gulu lililonse lazinthu zomwe zimachokera kuzomera komanso nyama.

Mndandanda wazinthu zomwe zimachokera ku chomera zovulala ndi shuga wambiri:

1. mpunga woyera, phala ya chimanga, mapira, semolina,
2. kaloti owiritsa, udzu winawake, beets,
3. chimanga, mbatata,
4. chivwende, vwende, persimmon, nthochi, chinanazi, kiwi,
5. shuga
6. umafunika ufa wa tirigu.

Ndikofunika kwambiri kuti musagule masamba ndi zipatso zamzitini m'masitolo, makamaka, chizolowezichi chimawonedwa pakati pa amuna, chifukwa shuga yoyera ndi zina zomwe zimasungidwa ndi shuga zimawonjezeredwa pazinthu zamzitini.

Madzi, timadzi tokoma, mafuta onunkhira, zakumwa zozizilitsa kukhosi, kuphatikiza GI ya mayunitsi opitilira 70, komanso ma calorie apamwamba, omwe amakhumudwitsa mapangidwe a mafuta, omwe ndi omwe amayambitsa shuga m'magazi, ndi oletsedwa.

Mwazi wamagazi suwonjezera pachakudya cha anthu maswiti aliwonse opangira mafakitale (marshmallows, halva, iris, sorbet) ndi zinthu zopangidwa ndi ufa. Komabe, amatha kukonzekera kunyumba, popanda kugwiritsa ntchito shuga. Zimakhala zokoma kwambiri komanso ndizofunikira kwambiri zachilengedwe.

Zopatsa zoletsedwa:

• margarine, batala, kirimu wowawasa, zonona, mkaka wokhala ndi mafuta, tepi ndi ayran,
• nkhumba
• kukamwa
• mwanawankhosa
• nsomba zamafuta - mackerel, nsomba, tuna, siliva carp, sprat, hering'i,
• nsomba offal - caviar, mkaka.

Gawo lazakudya zomwe zidachokera ku nyama silingathe kuwonjezera kuchuluka kwa shuga m'magazi chifukwa cha cholembera chotsika, komabe, chidaletsedwa chifukwa cha kuchuluka kwa cholesterol yoyipa, yomwe imatsogolera kumatupa amitsempha yamagazi ndikupanga cholesterol malo.

Ndi zoletsedwa kudya shuga ndi zakudya zotsatirazi:

1. msuzi, mayonesi,
2. masoseji, masoseji,
3. ankasuta nyama
4. zipatso zouma - zoumba, nkhuyu, nthochi zouma.

Sikokwanira kudziwa zomwe mungadye ndi shuga wambiri, mufunikanso kuphika bwino zakudya zokhala ndi matenda ashuga.

Malamulo Ophika

Pazinthu zomwe zaloledwa kudya No. 9, zomwe zimapangidwira odwala matenda ashuga komanso anthu omwe ali ndi matenda ashuga, mutha kuphika zakudya zosiyanasiyana zosaphika chifukwa cha zakudya zamunthu wathanzi.

Zakudya zamasamba, momwe saladi, casseroles, mbale zam'mbali zimakonzedwa, ziyenera kupezeka pagome la anthu odwala matenda ashuga. Zomwe zimachitika tsiku ndi tsiku zamasamba zimakhala 500 g. Ma saladi amawotchera mafuta a masamba, kirimu wowawasa wopanda mafuta, yogurt yopanda mafuta kapena tchizi cha makeke osachita mafuta.

Kuwonjezeka kwa shuga m'magazi kumalonjeza zovuta zambiri, chimodzi mwazomwe ndikupezeka kwa cholesterol m'thupi komanso kufalikira kwamitsempha yamagazi. Popewa izi, wodwalayo ayenera kudziwa ngati nkotheka kudya zakudya zokazinga, chifukwa zimathandiza kupanga cholesterol muzakudya. Inde, koma zochuluka. Bola kuthira mu poto wokutira wa Teflon kuti musagwiritse ntchito mafuta.

Kodi njira zina zophika ndi ziti?

• kuphika
• kwa okwatirana
• tulutsani
• kuphika mu uvuni
• pa grill
• pa microwave
• muphika wosakwiya.

Kugwiritsa ntchito zakudya, zomwe zimakonzedwa ndi imodzi mwanjira zakumwambazi, kumatsimikizira wodwalayo kulandira kuchokera kwa iye zabwino zokhazokha za thupi.

Zinthu Zololedwa

Ndi mtundu wa shuga womwe sukudalira insulin komanso mkhalidwe wa matenda ashuga, zinthu zamkaka zokhala ndi mayankho ambiri a insulini zingathandize kuchepetsa magazi. Tsiku limaloledwa kudya mpaka magalamu 150 a kanyumba tchizi, kuchuluka kwa mkaka tsiku lililonse (kefir, mkaka wophika wopanda mafuta, yogati) mpaka mamililita 250.

Kuphika yoghurt yopanda mafuta ndizabwino nokha, mkaka wamafuta wokha ndi woyenera. Kuti mukonzekere, mumafunikira choyambira, chomwe chimagulitsidwa m'masitolo ogulitsa m'masitolo, komanso ogulitsa yogati kapena thermos.

Ngati munthu adakweza shuga pafupipafupi, tikulimbikitsidwa kuti mupange masamba a nyemba zouma kapena wowonjezera watsopano m'masaladi musanadye. Kutenga timbewu ta nyemba pafupipafupi, patatha sabata limodzi mudzaona njira yothandizira - chiwopsezo chambiri cha magazi m'magazi.

Masamba sangalole kuti shuga asungidwe mthupi chifukwa chokulirapo. Otsatirawa aloledwa:

1. biringanya, zukini, sikwashi,
2. azitona
3. mitundu yonse ya kabichi - kolifulawa, broccoli, maluwa a Brussels, kohlrabi, oyera, ofiira, a Peking,
4. phwetekere
5. nkhaka
6. leki, ofiira, anyezi, adyo,
7. tsabola, Chibugariya, zowawa,
8. nyemba - nandolo, nyemba, mphodza, anapiye,
9. mapeyala
10. Yerusalemu artichoke.

Ngati shuga wamwazi ndiwokwera kuposa momwe amafunikira, ndiye kuti masamba ayenera kupatsidwa chidwi chapadera ndi zakudya. Ndizoyenera chakudya chilichonse - kadzutsa, nkhomaliro, chakudya chamadzulo kapena chakudya chamadzulo. Zakudya zovomerezeka tsiku lililonse zimakhala mpaka magalamu 500.

Anthu odwala matenda ashuga nthawi zambiri amafunsa funsoli - kodi ndizotheka kudya masamba omwe sakhala mndandanda wa "otetezeka". Palibe yankho lenileni, zonse zimatengera njira yamatendawa. Komabe, zakudya zokhala ndi GI yapakatikati ndi yapamwamba zimaloledwa m'zakudya zosaposa katatu pa sabata, mpaka magalamu 150.

Pa chakudya cham'mawa, mbewu monga chimanga ndizoyenera, chifukwa zimakhala zovuta kugwetsa zakudya zamafuta, zomwe zimadzaza thupi ndi mphamvu kwa nthawi yayitali.

GI yapamwamba m'mizere ngati iyi:

Ali ndi njere pamwambazi zimawonjezera kuchuluka kwa shuga m'magazi.

Komanso, chakudya cham'mawa, zipatso, zipatso, monga:

1. maapulo, mapeyala,
2. plums
3. ma apricots, mapichesi, timadzi tokoma,
4. ma buluu, mabulosi akuda, mabulosi ambiri, makangaza,
5. mitundu yonse ya zipatso zamalanje - ma tangerine, mandimu, mandimu, zipatso za mphesa, pomelo, lalanje,
6. sitiroberi, sitiroberi,
7. jamu
8. rasipiberi
9. ananyamuka m'chiuno
10. mliri.

Nthawi zonse zipatso ndi zipatso patsiku zimakhala 250 g.

Momwe mungasinthire kuchuluka kwa shuga popanda mapiritsi

Kodi ndizotheka mwanjira ina iliyonse kupatula zakudya zoyenera kuti muchepetse kuchuluka kwa shuga m'magazi. Zachidziwikire, zamasewera zimatha kukonza chindapusa cha matenda ashuga komanso prediabetes.

Chifukwa chake mankhwala othandizira odwala matenda ashuga ayenera kuchitika pafupipafupi, kutalika kwa maphunziro amodzi ndi mphindi 45-60. Masewera ndi matenda ashuga sizongogwirizana, komanso zothandiza. Pakulimbitsa thupi, thupi limagwiritsa ntchito kuchuluka kwa glucose, komwe mu shuga kumakhala kochulukirapo.

Masewera ndi njira yachiwiri yofunika kwambiri yosagwiritsa ntchito mankhwala ngati matenda "okoma". Komanso, masewera amawonedwa ngati abwino kwambiri kupewa matenda ashuga.

Pali nthawi zina pamene chithandizo chamankhwala ndimachita zolimbitsa thupi sizipereka zotsatira zoyenera, koma munthu safuna kumwa mankhwala ochepetsa shuga. Pankhaniyi, mutha kutembenukira ku mankhwala azikhalidwe.

Zotsatira zachilengedwe zotsatirazi zidatsimikizira pochepetsa kuchuluka kwa shuga m'magazi ndikulimbikitsa ntchito zosiyanasiyana za thupi:

• masamba a mabulosi
• udzu wa mbuzi,
• masamba a nyemba
• stigmas,
• oats (ogulitsidwa pa mankhwala),
• ananyamuka m'chiuno
• chicory.

Ngati mungatembenukire ku mankhwala azikhalidwe, muyenera kuchenjeza a endocrinologist za chisankhochi kuti athe kuwunika moyenera chithunzi cha matenda. Chithandizo cha mankhwala wowerengeka sichimapereka zotsatira zabwino, chifukwa zinthu zachilengedwe ziyenera kudziunjikira mokwanira mthupi.

Zopota za nyemba ndi njira yotchuka yotsitsira shuga. Njira yothandizira yomwe ikuwonetsedwa pansipa ili ndi malingaliro ambiri abwino kuchokera kwa odwala. Ntchito ya tsiku limodzi imakonzedwa motere:

1. tsanulirani timapepala ta mapepala tokwana mamililita 100 a madzi otentha,
2. ikani msuzi pamoto ndi kuwotha kwa mphindi 15,
3. Ndiye yambitsani kuvulaza,
4. Tengani, mosasamala za kudya, supuni zitatu, katatu patsiku,
5. tsiku lililonse konzekerani msuzi watsopano.

Ngati palibe nthawi yokonza mankhwala wowerengeka, ndiye kuti pa pharmacy iliyonse mungagule mankhwala osokoneza bongo. Tengani molingana ndi malangizo.

Kuwona mfundo zamankhwala othandizira odwala matenda ashuga ndikusamala zochitika zolimbitsa thupi, munthu amatha kuchepetsa matendawa mosavuta ndikuletsa zovuta za zovuta.

Kanemayo munkhaniyi amayankhula za zakudya zoletsedwa kwa anthu omwe ali ndi shuga wambiri.

Zakudya

Chomwe chikutsimikizidwa kwambiri mu zakudya zabwino za anthu odwala matenda ashuga ndikuchepetsa kapena kuthetseratu kugwiritsa ntchito zakudya zamafuta othamanga. Pachifukwa ichi, zakudya zapadera zimapangidwa. Kuti muchepetse shuga m'magazi, muyenera kutsitsa kuchuluka kwa chakudya chamagulu anu tsiku lililonse.

Malamulo akuluakulu azakudya:

• Kuchepetsa chakudya, zida zoyambirira,
• Chepetsani chakudya chama calorie, makamaka ndi kulemera kwakukulu kwa thupi,
• Kudya mavitamini oyenera
• Onani zakudya.

Zakudya zama carb ochepa zimapangidwa padera kwa wodwala.

Koma pali zakudya zovomerezeka zomwe onse ayenera kutsatira:

• Tsiku lililonse, kuchuluka kwamapuloteni ena ndi zakudya zamagetsi zimayenera kukhala mu chakudya,
• Muyenera kudya pokhapokha ngati muli ndi njala,
• Kumva kukhuta pang'ono, chakudya chikuyenera kuyimitsidwa,
• Kudyetsa magazi sikuletsedwa
• Zakudya zomwe zimakhala ndi mafuta othamanga kwambiri zimachotsedwa mu chakudya.
• Chakudya chambiri
• Nthawi yomwe chakudya chimakhazikitsidwa kwa maola angapo, chakudya chofunikira chimakhala chofunikira.

Mukapanga chakudya, muyenera kuganizira:

• Unyamata
• Kukhalapo kapena kusowa kwa kunenepa kwambiri,
• Matenda ogwirizana
• Magazi a shuga
• Ganizirani mtundu wa ntchito zopangira (mtengo wamagetsi),
• Tisaiwale za kuwonongeka kwa thupi pazakudya zina kapena zakudya zina.

Zakudya za shuga

1. Mulingo woyenera Kwa odwala, chakudya 4-5 pa tsiku chimaganiziridwa.
2. Chakudya cham'mawa munthu ayenera kulandira 30%, chakudya chamasana - 40%, tiyi wamadzulo - 10% ndi chakudya chamadzulo - 20% ya zopatsa mphamvu zonse za tsiku ndi tsiku.
3. Ndi kugawa chakudya kupewa kwambiri kusintha kwa kuchuluka kwa shuga m'magazi zimatheka, zomwe zimabweretsa matenda a kagayidwe kakang'ono ndi mitundu ina ya kagayidwe.
4. Ngati pakufunika kulowa zakudya, ndiye payenera kukhala pafupifupi 15% ya zakudya za tsiku ndi tsiku, komabe, kuchuluka kwa chakudya cha 1 kadzutsa ndi nkhomaliro ziyenera kuchepetsedwa.
5. Chakudya chizikhala chopindika, zomwe nthawi zambiri, koma m'magawo ang'onoang'ono.
6. Musanagwiritse ntchito chakudya chitha kuphika: kuphika, kutsitsa, kuphika, kuwotcha.
7. Sizoletsedwa mwachangu mu mafuta.

Ngakhale ndi okhwima zakudya ayenera kudya:

Zakudya zokhala ndi shuga wambiri m'magazi ndimatumbo.

Zakudya zopatsa mphamvu zimagawidwa mu:

Zosavuta zimakhala ndi fructose ndi glucose (zimathandizira kuwonjezera shuga) ndikugwiritsa ntchito kwawo kuyenera kuchepetsedwa. Zovuta (zamasamba ndi chimanga) zimathandiza kuchepetsa kuchuluka kwa shuga motero zimayenera kumadyedwa pazofunikira.

Zakudya zoletsedwa ndi shuga wambiri

Anthu ambiri omwe akudwala matendawa amadzifunsa zomwe zingadyedwe ndi shuga wambiri komanso zomwe sizingadye.

Pali magulu athunthu azakudya zomwe ndizoletsedwa kwambiri ndi shuga wambiri:

• Zipatso zokhala ndi shuga wambiri: nthochi, mphesa, zipatso, mphesa zouma, nkhuyu, vwende, mitengo yamtengo wapatali, zinanazi, ma Persimmons, yamatcheri okoma.
• Osazunza mbatata, nyemba, nandolo zobiriwira, beets ndi kaloti mu chakudya.
• Mchere kapena mchere wowuma kuchokera ku chakudya uyenera kuthetsedweratu.
• Chepetsani kugwiritsa ntchito zonunkhira ndi zokometsera, omwe ali ndi kuthekera kolimbikitsa chidwi mwa anthu.
• Amaphatikizanso tsabola, horseradish, mpiru, mafuta, zokometsera komanso msuzi wamchere. Chifukwa cha iwo, wodwalayo amatha kuthyola zakudya ndikudya chakudya chochuluka, zomwe zimapangitsa kuti shuga azikhala ndi magazi ambiri.
• Zakudya zomwe zili ndi milomo yambiri siziikidwa pambali: masoseji aliwonse, soseji ndi soseji, nyama yamafuta (mwanawankhosa, nkhumba), nkhuku (bakha, tsekwe), nyama zosuta, zakudya zamzitini mu mafuta, caviar.
• Msuzi wophika mu msuzi wamafuta wamphamvu - nyama kapena nsomba.
• Kuchokera pa zamkaka: tchizi zamchere, makeke okoma a curd, yogurts, mafuta kirimu, kirimu wowawasa, tchizi tchizi ndi mkaka, margarine.
• Chinsinsi chilichonse: shuga, maswiti, zakumwa zokhala ndi shuga, manyumwa, kupanikizana, zotsekemera, ayisikilimu, halva.
• Zinthu zophika buledi, makeke ophika ndi puff: buledi, masikono, makeke okoma, ma muffins, makeke, ma pie, chakudya chofulumira, pasitala.
• Mowa, makamaka wamphamvu: mowa, vodika, cognac, champagne ,vinyo wokoma, ndi zina zambiri. Chifukwa cha kuchuluka kwa zopatsa mphamvu, zimatha kuthana ndi shuga m'magazi. Kuphatikiza apo, mowa umawononga maselo a pancreatic, kuphatikizapo omwe amapanga insulin.
• Njere zoletsedwa: semolina, mpunga, mapira.
• Zakudya zokazinga.

Masamba sakhala ndi kuchuluka kwa zopatsa mphamvu, koma ali ndi fiber yambiri, mchere, mavitamini. Ngakhale masamba amawonedwa ngati gawo lalikulu la zakudya, pali zoletsa zina.

Masamba okoma ndi awa:

• Ziphuphu
• Mbatata
• Kaloti
• Matenthedwe otentha
• Beets
• Dzungu
• Tsabola wokoma.

Pazakudya, izi zimayenera kukhala zochepa. Marinade ndi maapulo amafunika kuwachotsera chakudyacho. Ngati pali shuga wambiri m'magazi, muyenera kuyimitsa pamasamba omwe amakhala ndi zopatsa mphamvu zochuluka. Ndikofunikira kwambiri momwe masamba amaphikira: stewed, yophika, yaiwisi.

Kuchokera pazakudya za wodwala ziyenera kupatulidwa:

Popeza zakudya zotere zimadzaza ndi mafuta osavuta, nthawi yoyenera kudya zipatso ndikatha kudya. Mankhwala okwanira magalamu 300 tsiku lililonse amagawidwa pang'onopang'ono ndipo amawadyera masana.

Zina mwazipatso, zowawasa kapena zowawa, zimaphatikizanso ma carbohydrate osachepera okoma motero ali pamndandanda wakuda. Mwachitsanzo, mandimu ndi mphesa.

Zinthu za Soya

Zogulitsa za soya zimaloledwa kuzidya m'magawo ang'onoang'ono. Zakudya zamafuta zomwe zimakhala mkati mwake zimakulitsa kuchuluka kwa shuga m'magazi, koma pang'onopang'ono.

Tsabola ndi mchere sizikhudza kuchuluka kwa shuga m'magazi. Pogula mpiru, muyenera kuonetsetsa kuti mulibe shuga.

Pokonzekera zonunkhira zina, muyenera kupewa zakudya zokhala ndi mafuta ambiri. Mu sitolo, kuchuluka kwakukulu kwa zokometsera zopangidwa ndi mayonesi kumakhala ndi kuchuluka kosavomerezeka kwa chakudya, chifukwa chake ndikofunikira kugwiritsa ntchito mafuta mukamakonza saladi, ndizovomerezeka kupanga mayonesi a carb otsika ndi manja anu.

Kuti mupeze kuchuluka kwa mapuloteni muzakudya, zotsatirazi ndizofunikira: nyama yophikidwa, yophika kapena yowotedwa. Sizoletsedwa kuwaza ndikudya. Chiwindi, lilime, ndi zina.

Mazira amaloledwa, koma osapitirira 1 patsiku, ngati omelet, owiritsa owiritsa kapena ngati chimodzi mwa zosakaniza za mbale. Ndi mapuloteni okha omwe amalimbikitsidwa.

Zoletsa pa mkaka zimakhudza:

• Tchizi zokometsera,
• Kirimu, zakudya zilizonse zotsekemera zamkaka zokhala ndi ma toppings: yoghurts,
• Tchizi chokoma
• Kirimu wowawasa wowawasa
• Chovomerezeka kumwa mkaka 2 magalasi patsiku komanso pokhapokha ngati mayi wina wazakudya.

Kodi ndizotheka kudya uchi?

Uchi umadziwika kuti ndi wopikisana nawo. Akatswiri sangavomereze kuti uchi uyenera kudyedwa kapena ayi. Chofunikira pakuthandizira izi ndikuti imaphatikizapo fructose ndi glucose, omwe amamwa popanda gawo la insulin, lofunikira kuti thupi lotopa.

Amaphatikizanso chromium, yomwe imalimbikitsa kupanga mahomoni, omwe amalimbitsa kuchuluka kwa shuga m'magazi ndikuwongolera mapangidwe a minofu ya adipose. Chromium imalepheretsa ma cell ambiri mafuta.

Popeza amadya uchi wambiri nthawi zonse, odwala matenda ashuga amawona kuthamanga kwa magazi, kuchepa kwa zomwe zili ndi glycated hemoglobin.

Zosankha:

• Chakudya cham'mawa: phala, omelet, khofi wopangidwa kuchokera ku chicory, tiyi,
• 2 kadzutsa: zipatso kapena saladi wamasamba,
• Chakudya chamasana: msuzi kapena borsch, mabatani a nyama, nyama yofiyidwa, mipira ya nyama, compote kapena zakudya, timadziti,
• Zakudya zokhazokha: saladi wamasamba, tchizi choko, zipatso, msuzi wa rosehip,
• Chakudya chamadzulo: nsomba ndi masamba, tiyi.

Zakudya zoyembekezera

Kuti muyankhe funso, kodi amayi omwe ali ndi pakati amatha kudya chiyani ndi shuga wambiri, choyamba muyenera kusintha kadyedwe.

Pa nthawi yoyembekezera komanso kuchuluka kwa shuga, cholinga chazakudya ndicho kupatsa zakudya zochepa zopatsa mphamvu monga zingatheke, koma zakudya zopatsa thanzi:

• Chakudya cham'mawa, muyenera kudya zakudya zomwe zimakhala ndi fiber: buledi wa tirigu wathunthu, phala, masamba.
• Kuphika kumachitika ndi nyama yopanda mafuta, pochotsa mafuta oonekera.
• Masana muyenera kumwa mpaka magalasi 8 amadzi.
• Kwa pakati, tchizi tchizi, soseji, margarine ayenera kuchotsedwa mu zakudya.
• Mbewu zimaloledwa kudyedwa pakakhala kutentha. Ndikofunika kwambiri kuti mudye nthangala za mpendadzuwa zomwe sizidapitirire kutentha.
• Mukakambirana ndi dokotala, muyenera kudziwa kuti ndi michere ndi zovuta za mavitamini zofunika, zomwe zingaphatikizidwe ndi zinthu zina.

Kusunga chakudya chambiri ndi kuchuluka kwa shuga sikovuta. Mitundu yambiri yovomerezeka imapereka zakudya zamtunduwu komanso moyenera.