Kodi ndizotheka kudya nyemba zokhala ndi matenda ashuga a 2 (okhala ndi maphikidwe)

Matenda a shuga a Type 2 amakhudza anthu ambiri omwe ali ndi mavuto okonza shuga. Matendawa amakhumudwitsa thupi kukana insulin yotulutsidwa ndi ma cell a beta. Kukhazikika kwa matendawa kumachitika chifukwa cha majini (opatsiridwa ndi cholowa), komanso chifukwa chokhala ndi njira yolinganirana bwino kapena yolakwika yolowerera. Zomwe zimayambitsa matenda a shuga 2: Kukonda zakudya zopanda pake - kuvutitsidwa kwa makeke ...

Kufunika kwa Zakudya Zamasamba A Type 2

Kuwongolera zakudya kumachitika kudzera pakuphatikizidwa koyenera kwa mafuta, mafuta ndi mapuloteni muzakudya zomwe zimamwa.

Malamulo oyambira posankha zakudya odwala matenda ashuga:

• Muyezo watsiku ndi tsiku wamafuta saposa 60 g., Mapuloteni - 100 g., Carbohydrate - 350 g.
• Magawo ang'onoang'ono
• Pafupipafupi ndi chakudya (gawani zakudya za tsiku ndi tsiku ndi magawo a 5-6),
• Amawaba, kukana okazinga,
• Kunja kwa nthawi yowonjezereka, mutha kudya zakudya zopsereza ndi zophika,
• Kusiyana kwake ndi mafuta ochulukirapo, amchere, osuta, okometsera komanso zonunkhira, tart, zomwe zimakwiyitsa mucosa wam'mimba.

Kugwiritsa ntchito nyemba pothandiza odwala matenda ashuga

Nyemba sizimangokhutitsa njala, komanso zimathandizira pakuphatikizidwa kwa shuga m'magazi a wodwala.

Nyemba ndi malo abwino a nyama. Ili ndi mapuloteni ambiri osakanikirana ndi kusapezeka kwamafuta omwe amadzaza, ngakhale ali m'gulu lazakudya zotsekemera. Ubwino wa ma legamu umaphatikizaponso kusungidwa kosavuta ndi mtengo wokwanira. Chikhalidwe ichi chimakhala pafupifupi konsekonse - chimagwiritsidwa ntchito ngati mbale yakumbuyo kapena m'misuzi, chimatha kukhala chophatikizira mu saladi kapena mbale yophika, chophatikizidwa ndi chimanga chofufumitsa. Komabe, mukamagwiritsa ntchito nyemba limodzi ndi zinthu zina, zimakhala zovuta kwambiri kuwerengera kuchuluka kwa chakudya ndikuwunika mndandanda wake wa glycemic.

Nyemba zimatengeka mosavuta ndi thupi. Kuphatikiza pa zipatso, masamba a nyemba zosankhwaphwa ndiwofunikanso - amadzaza magazi ndi kulowamo m'malo mwa insulin panthawi ya chakudya.

Pazakudya zamitundu yosiyanasiyana zamankhwala, ndizofunikira kuti mudziwe mitundu ingapo yazogulitsa.

Nyemba zochuluka

Zopatsa mphamvu zopatsa mphamvu magalamu zana ndi 320 kcal.

Chizindikiro monga mkate (aka carbohydrate) (XE) ndizofunikira kwa odwala matenda ashuga. Iliyonse ndi yofanana ndi magawo khumi (kapena khumi ndi atatu, kuphatikiza michere yazakudya) ya chakudya. Izi ndizofanana ndi 20 (kapena 25, kwachiwiri) magalamu a mkate. Komabe, musawope kusokonezeka powerengera zovuta - chidziwitsochi chimakonzedwa m'mata tebulo ndipo chimapezeka kwa anthu onse. Lingaliro lofunikira ili la glycemic control kwa odwala matenda ashuga limapereka chindapusa chobwera chifukwa chakulephera kwa chakudya.

Kodi nyemba zitha kukhala zovulaza mtundu 2 shuga?

Pofuna kupewa zovuta zosafunikira - kapangidwe kakang'ono ka mpweya, ululu m'mimba - sikokwanira kuiwala malamulo oyambira kukonzekera chikhalidwechi.

Zoyipa zazikulu zomwe zimagwirizanitsidwa zimagwirizanitsidwa ndi ntchito ya m'mimba, chifukwa chake, kutsatira upangiri wosankha njira zomwe mungagwiritsire ntchito zinthuzo zingathandize kupewa.

• Monga nyemba zina, sizidyedwa zosaphika,
• Chakudya chili m'magawo ang'onoang'ono,
• Musanayambe kuphika, ndikofunikira kuti mulowerere zipatso m'madzi ozizira ndi koloko yosungunuka,
• Musagwiritse ntchito gawo la kuchulukitsa kwa matenda, kuphatikiza zilonda zam'mimba, makamaka zokhudzana ndi m'mimba,
• Pafupipafupi sabata iliyonse yogwiritsa ntchito mankhwalawa katatu.

Zothandiza katundu

Phindu la nyemba za odwala matenda ashuga a 2 atha kufotokozeredwa ndi kupangidwa kwawo. Chifukwa chake, ili ndi:

• Mavitamini a gulu B (B1, B2, B3, B9), A ndi E.
• CHIKWANGWANI
• Zinthu zofunikira kwambiri monga calcium, magnesium, sodium, fluorine, zinc, cobalt ndi ena ambiri.

Nthawi yomweyo, zopatsa mphamvu zake zopatsa mphamvu zimakhala 292 kcal zokha pa magalamu 100, zomwe zimakupatsani mwayi wothetsa njala ya odwala matenda ashuga gawo laling'ono.

Matenda a shuga a Type 2 nthawi zambiri amakhala limodzi ndi onenepa kwambiri, ndipo nyemba zambiri zokhala ndi mapuloteni olondola m'thupi, zomwe zimapangitsa kuchepa kwake. Calcium, yomwe ili momwemo, imakhala yothandiza kwa mano ndi minofu yamfupa. Ngati muli ndi nyemba tsiku lililonse ndi shuga, muthanso kulimbitsa dongosolo lamanjenje ndikubwezeretsa kagayidwe.

Mwachilengedwe, pali mitundu ingapo ya izo: yoyera, yakuda, yofiira ndi yobiriwira.

Izi zitha kunenedwa kuti ndi "zamalonda" zamalonda izi. Nyemba zoyera bwino kwambiri zatsimikizira kuyendetsa kayendedwe ka minofu ya mtima, kusintha shuga m'magazi ndikutchingira kupumpha kwake. Pankhani yokhala ndi matenda a shuga a mtundu wachiwiri, kugwiritsa ntchito nyemba zoyera kumathandizira kusintha kwamitsempha yamagazi ndikuthandizira kusinthika kwa ma cellular chifukwa cha antibacterial, chomwe ndichofunikira, chifukwa munthu wodwala matenda ashuga amakhala ndi machiritso osakwiya a zilonda ndi zilonda zam'mimba. Nyemba zoyera zokhala ndi matenda amtundu wa 2 zithandizira kukhutitsa thupi ndi ma multivitamini.

Kwa odwala matenda amtundu wa 2, ndikofunika kudya mankhwalawa m'njira yake yosaphika tsiku lililonse. Kuti muchite izi, muyenera kuthilira pasadakhale usiku komanso musanadye chakudya cham'mawa 5-6 ma PC,, osambitsidwa ndi madzi. Izi zimapangitsa kuti insulini izitulutsidwe.

Nyemba zakuda sizigwiritsidwa ntchito kwambiri, koma pachabe. Ubwino woposa enawo ndi mphamvu yolimbitsa thupi. Idzachepetsa chiopsezo cha matenda ashuga kutenga matenda opatsirana kapena matenda opatsirana.

Nyemba zakuda zimakhala ndi mphamvu yolimbitsa thupi

• Kufiyira

Nyemba zofiira zokhala ndi matenda amtundu wa 2 shuga ziyenera kupezeka mu chakudya. Izi sizimangoyendetsa shuga mu shuga, komanso zimathandizira matumbo ndi m'mimba. Itha kugwiritsidwa ntchito pa matenda a shuga kupewa matenda a m'mimba.

• Pod.

Kupadera kwake kumagona poti zipatso zomwezo ndi zotsekemera zimagwiritsidwa ntchito. Chifukwa chake, mwachitsanzo, chimayang'anira kapangidwe ka magazi ndikuyeretsa maselo ake, kumawonjezera mphamvu ya thupi yokana matenda opatsirana ndi ma virus ndikuchotsa poizoni m'thupi. Itha kugwiritsidwanso ntchito mumtundu waiwisi, wothamangitsidwa ndi madzi otentha.

Anthu ochepa amadziwa kuti osati nyemba zokha, komanso mapiko ake ndi othandiza.

• Amakhutitsa thupi la wodwala ndi matenda amtundu wa 2 monga cholowa m'malo mwa insulin ndikuthandizira kuthana ndi nkhawa.
• Zotsatira zake zimawonjezera kaphatikizidwe kamapangidwe achilengedwe a insulin ndikusintha kapamba.
• Kempferol ndi quercetin kusintha kwamphamvu elasticity.
• Dongosolo la gluconin, lomwe lili m'mapiko, limathandiza kuyamwa bwino shuga ndikuwachotsa m'thupi.
• Anthu odwala matenda ashuga amadziwika ndi kunenepa kwambiri, ndipo kukhuthala kwa chinthu ichi kumatha kukhutiritsa njala pang'ono.
• Zingwe zamadzimadzi zimachepetsa kuthira kwa mafuta okhala ndi shuga, potero zimalepheretsa wodwalayo kuti asachulukitse shuga.

Contraindication

Ngakhale ali ndi mankhwala, ilinso ndi zotsutsana zingapo za anthu odwala matenda ashuga, monga:

• Kukhalapo kwa colitis, zilonda zam'mimba, kapena cholecystitis.
• Aliyense tsankho kwa mankhwala, zomwe zingayambitse sayanjana.
• Amayi oyamwitsa, pokhala odwala, sayenera kuphatikiza nyemba muzakudya zawo komanso matenda ashuga.
• Mukalamba, muyenera kuchepetsa kugwiritsa ntchito izi.

Simuyenera kuyika pachiwopsezo ndipo nthawi zonse ndibwino kukaonana ndi dokotala osati zongogwiritsa ntchito chomera cha nyembayi, komanso kuchuluka kwa chakudya.

Nyemba siziyenera kugwiritsidwa ntchito monga colitis, zilonda kapena cholecystitis

Zinsinsi zophikira kwa alendo odzipereka

Ndi mtundu wa 2 shuga, nyemba zoyera ziyenera kukonzedwa bwino. Pali malingaliro angapo:

• Nyemba iyi iyenera kuyambitsidwa muzakudya zanu pang'onopang'ono, kuti thupi lizitha kuzolowera.
• Musanagwiritse ntchito, yikani nyemba usiku. Tikuphika, madzi omwe nyemba zimaphikidwa amayenera kuthiridwa, ndikuwaphika m'madzi ozizira oyera.
• Kuti muchotse oligosaccharides, onjezani madzi ozizira mumphika mutawira.
• Nthawi yophika imatengera kukula kwake, koma pafupifupi ndi maola 1-3.
• Zonunkhira zimatha kuwonjezedwa kumapeto.
• Ngati mumamwa kapu ya tiyi wa chamomile mutadya nyemba, izi zimachepetsa chiopsezo chobiriwira.

Zakudya za nyemba sizingakhale zothandiza kokha, komanso ndizokoma kwambiri, ndipo njira yawo yokonzekera ikhoza kubweretsa chisangalalo chachikulu. Maphikidwe ogwiritsa ntchito nyemba zoyera, monga msuzi wosenda.

Thirani anyezi wosaphika ndi ma clove awiri a adyo mu prepoleti stewpan ndi mafuta a mpendadzuwa, mphodza kwa mphindi pafupifupi zitatu. Kenako muyenera kuwonjezera kolifulawa kudula tating'onoting'ono ndi 450 g nyemba zoyera. Thirani makapu onse atatu a msuzi wamasamba ndi simmer kwa mphindi 20 pansi pa chivindikiro chotsekedwa. Pogaya supu yomwe idayambitsidwa ku puree pogwiritsa ntchito blender kapena purosesa yazakudya. Thirani mbatata yosenda ndikuphika mu poto, onjezerani zonunkhira kuti mulawe ndikuphika pamoto wochepa kwa mphindi zina zitatu. Msuzi uwu ungathe kuthiriridwa ndi dzira lophika.

Tanyowa usiku umodzi, chikho 1 cha nyemba zilizonse kuti ziwiritse mpaka kuphika kwathunthu. Onjezerani kapu imodzi ya sauerkraut, 3 tbsp. l mafuta a masamba, anyezi wosankhidwa bwino ndi gulu la zitsamba, zonse pamodzi zimathira makapu atatu amadzi ndikuphika kwa 1 ola limodzi pamoto wochepa.

Mankhwala nthawi zina amakhala okwera mtengo kwambiri, ndipo mankhwala azikhalidwe amapereka odwala matenda ashuga omwe angathandize odwala matenda ashuga. Mutha kuphika decoction wapadera, womwe, malinga ndi ndemanga, umathandizira kuchepetsa shuga.

Kuti muchite izi, mumafunika nyemba 50 g kuti muikemo thermos ndikuthira madzi otentha. Siyani kukapatsa pafupifupi maola 10-12. Muyenera kugwiritsa ntchito decoction musanadye 200 g.

Koma mosalingana ndi funsoli, kodi ndizotheka kudya nyemba kwa odwala matenda ashuga, zitha kuyankhidwa kuti nyemba zimayenera kudyedwa ndi matenda a shuga a 2, ndipo nthawi zambiri. Kukoma kwake, komanso phindu lomwe nyemba zimabweretsa, ndizovuta kuzidyetsa mopambanitsa. Adzakhala dokotala wabwino polimbana ndi matenda ashuga, ndipo mbale zochokera mmakoma ake zimakongoletsa patebulo lililonse.

Chithandizo cha matenda a shuga: mndandanda wazakudya, zakudya zopatsa mphamvu, zolimbitsa thupi

Pali nkhani ziwiri - zabwino ndi momwe ziyenera kuwonekera. Chabwino ndikuti zakudya zimathandizanso kupewetsa mtundu wachiwiri wa matenda a shuga (ndiko kuti, omwe timapeza ndi mpeni, foloko ndi kulephera kuchita masewera olimbitsa thupi), kapena (ndi chithandizo chokwanira) kuti musamayang'anire ngati mukudwala. Nkhani yachiwiri ndiyakuti kudya kamodzi sikokwanira, ndipo izi zikuwonetsedwa ndi kafukufuku wasayansi.

Mliri wamoyo wabwino. Chipulumutso - Maphunziro Akuzimba

Masiku ano, anthu pafupifupi mamiliyoni 130 apezeka ndi matenda osokoneza bongo (mwinanso kuposa pano sakudziwa kuti akudwala), ndipo chiwerengerochi chikukula mosawerengeka chaka chilichonse. Pa matenda ashuga, ngakhale lingaliro lapadera la UN lidalandiridwa - limodzi ndi malungo, chifuwa chachikulu komanso kachilombo ka HIV, chifukwa kuchuluka kwa matendawa kukukhudza, kukhudza mayiko onse padziko lapansi.

Kukula kofulumira kumene, malinga ndi asayansi, kumalumikizidwa ndi zochitika zokhala ndi moyo wabwino: timadya kwambiri, mokwanira, mokoma (ndipo mwachangu, zomwe zikutanthauza kuti chakudya chathu chimatsukidwa kwathunthu), timayenda pang'ono, koma timakhala ndi manjenje kwambiri, timapeza kulemera kwambiri (chimodzi mwazinthu zazikulu kutsogolera matenda a shuga).

Njira yapadera yazakudya (sindikufuna kuzitcha kuti ndizakudya, ngakhale zimapangidwira makamaka kuwonda) ndichimodzi mwazipilala zochizira matenda ashuga nthawi iliyonse, zomwe zakhala zikuwoneka kuti ndizofunikira komanso zazikulu. Komabe, American Diabetes Prevention Program yatsimikizira kuti kuyesa konse kungathetse kupanda ntchito zolimbitsa thupi. Ndikofunika kwambiri pakuwongolera odwala matenda ashuga kuposa chakudya choyenera!

Pazaka khumi zapitazi, kafukufuku wachitika omwe akuwonetsa kuti kuchita zolimbitsa thupi mokwanira, ngakhale popanda kusintha pakudya, kumachepetsa chiopsezo cha matenda ashuga ndi 58%, ndipo zotsatira zake ndizokwera kuposa munthu wamkulu. Mu odwala matenda ashuga, masewera olimbitsa thupi amachepetsa shuga la magazi ndi cholesterol, kuthamanga kwa magazi ndi kuchepa kwa thupi, amachepetsa mlingo wa mankhwalawo, ndipo kwa anthu angapo ochokera pagulu loyesera, chithandizo cha mankhwala chinathetsedwa. Kuphatikiza apo, masewera amachepetsa chiopsezo cha kufa kuchokera ku zovuta za shuga.

Chododometsa ndikuti ngati mukungofuna kuchepetsa kunenepa, chofunikira kwambiri ndikusintha zakudya zanu, zolimbitsa thupi zokha sizingakuthandizeni ndi izi. Koma ngati mukufuna kukhala wathanzi ndikuyang'anira matenda - masewera amabwera, izi ziyenera kukumbukiridwa ndi omwe odwala matenda ashuga omwe amadziona ngati odwala kwambiri chifukwa cha maphunziro olimbitsa thupi.

Zakudya za matenda a shuga - tebulo lamankhwala 9

Komabe, kadyedwe ndikofunika kwambiri ndipo kamatsimikizira moyo womwe uyenera kutsogolera munthu wodwala matenda ashuga. Cholinga chake ndikupangitsa kuti mafuta azikhala ochepa komanso kuti muchepetse zovuta zopezeka m'thupi zomwe zimakanidwa. Mutha kuwona kuti chakudyachi - kapena, gome la chithandizo No. 9 - chikuwonetsedwa kwa ambiri a ife.

Malinga ndi chitsimikiziro cha endocrinologists, ndimankhwala osankhidwa bwino komanso masewera olimbitsa thupi okwanira, moyo ndi zakudya za odwala matenda ashuga zimakhala zofanana ndi munthu wathanzi, mulimonse momwemo, kapangidwe ka menyu amakhalabe chimodzimodzi. Kuchita pafupipafupi ndikofunikira kwambiri: muyenera kudya nthawi imodzi, mosofanana, osati mopitilira muyeso, osachepera kasanu patsiku.

Mfundo ina yofunika ndi kusinthasintha mu chakudya, chomwe nthawi zambiri chimakhala chopunthwitsa, chifukwa aliyense amamvetsetsa mwanjira zawo ndipo si aliyense amene angathe kuzitsatira. Zakudya zopatsa mphamvu zimathandiza, kusankha zoyenera zakudya komanso zizolowezi zina zofunikira pophika kuphika.

Momwe mungawerengere zamafuta a calorie azimayi ndi abambo

Ndi thupi labwinobwino, kuchuluka kwa kalori tsiku ndi tsiku kumawerengedwa pogwiritsa ntchito njira zotsatirazi.

Kwa akazi azaka 18-30: (0.0621 × kulemera (kg) + 2.0357) × 240 (kcal),
Zaka 31-60: (0.0342 × kulemera (kg) + 3.5377) × 240 (kcal),
Zoposa zaka 60: (0.0377 × kulemera (kg) + 2.7545) × 240 (kcal).

Kwa amuna azaka 18-30: (0.0630 × kulemera (kg) + 2.8957) × 240 (kcal),
Zaka 31-60: (0.0484 × kulemera (kg) + 3.6534) × 240 (kcal),
Zoposa zaka 60: (0.0491 × kulemera (kg) + 2.4587) × 240 (kcal).

Chulukitsani chisonyezo chotsatirapo ndi 1.0 ngati mukugwira ntchito ndipo simuchita masewera olimbitsa thupi, mwa 1.3 - ngati mumayenda kwambiri masana ndipo nthawi zina mumakhala olimba, ndi 1.5 - ngati zolimbitsa thupi zanu zili zokwanira tsiku lililonse.

Ndi kunenepa kwambiri, kudya calorie kuyenera kuchepetsedwa, koma sikuyenera kukhala ochepera 1200 kcal.

Ndipo sizofunika kwambiri kuti mumadya zakudya zingati patsiku, kuchuluka kwa zomwe mumadya. "Zopanda zopatsa mphamvu" - zakudya zoyengedwa (zomwe zimaphatikizapo shuga, confectionery, uchi, ayisikilimu, zakudya zosavuta, ndi zina zambiri) zimakulitsa chiwopsezo cha matenda ashuga kapena zovuta ngakhale osapitilira zonse zopatsa mphamvu.

Zakudya za shuga: zomwe ndizakudya zomwe sizingathe kapena sizitha

Zosankha. Amakonda azipatsidwa ndiwo zamasamba zatsopano, zophika, zodulira (osati zongokhala mchere komanso zosanunkha). Ngati buledi, ndiye rye kapena tirigu wathunthu, ngati nyama, ndiye yopanda mafuta - ng'ombe, nyama yamwana wamchere, kalulu, nkhuku. Komanso nsomba sizopaka mafuta. Mkaka ndi mkaka uyenera kugulidwa ndi mafuta ochepa. Tiyi, khofi, decoctions kumwa popanda shuga.

Zofooka Zakudya zomanga thupi zomwe zimabweretsa glucose wogwira pang'onopang'ono m'thupi (ufa, pasitala, mkaka, chimanga, mbatata) zimagwera m'dera loyang'anira ndikuchepetsa kwambiri. Monga mafuta a nyama, soseji ndi nyama zomwe zimasuta.

Kuti muchepetse zonenepa zamagulu onse, ndizofunikira kupanga chizolowezi chodulira mafuta ndi mafuta anyama kuchokera munyama, kuchotsa mafuta ku broth, musamasewaze, koma kuphika ndi kuphika mbale. Ndizodabwitsa kuti kuchuluka kwa mafuta omwe amatsitsidwa ndi omwe samamwetsa saladi wawo kuchokera m'botolo, koma amawaza ndi mafuta kuchokera botolo lopopera.

Mowa mu mawonekedwe a vinyo owuma akhoza kuloledwa ndi mgwirizano ndi adotolo, komabe ndi zopatsa mphamvu zopanda kanthu.

Katundu Woletsa. Maswiti onse, ayisikilimu ndi muffin, zakudya zamzitini, nyama zamafuta ndi nsomba, margarine. Semolina ndi mpunga woyera, mafuta ophikira omwe ali ndi chimanga ndi pasitala. Zipatso zouma, shuga, uchi, kupanikizana. Chilichonse ndi chakuthwa komanso chamchere. Zipatso zokhala ndi zipatso ndi zipatso zamabulosi, kvass wokoma ndi zakumwa zozizilitsa kukhosi.

Magawo a mkate Popeza ndikofunikira kwambiri kuti odwala matenda ashuga awerenge michere yomwe imachulukitsa shuga m'magazi osiyanasiyana (sitikufunikira mwachangu), ndikofunikira kudziwa kuti zopatsa mphamvu zimayetsedwa m'magawo a mkate (XE). Mu 1 XE 12 ga chakudya, kukonza kwake kumafuna pafupifupi 2 PESCES ya insulin. Magome ogulitsira omwe amagwiritsidwa ntchito popanga buledi amapezeka mosavuta pa intaneti, ndikofunikira kukumbukira kuti kuchuluka kwa 6-8 XE kuyenera kudyedwa mu chakudya chimodzi. Chofunikira cha tsiku ndi tsiku cha chakudya chamoto ndi 18-25 XE, koma nthawi zambiri chimawerengedwa ndi dokotala.

Zofunika: ndi zovomerezeka kuti munthu wodwala matenda ashuga azidye kwambiri masana ndi madzulo. Komabe, monga tonsefe.

Zinthu 10 Zopatsa shuga Zambiri

(malinga ndi American endocrinologists)

Zinthu zonse zomwe zili pamndandandandawo zimakhala ndi chisonyezo chochepa cha glycemic ndipo zimapatsa thupi zinthu zofunika monga calcium, potaziyamu, magnesium, mavitamini A, C, E, ndi fiber fiber.

Nyemba Hafu yagalasi la nyemba imatha kupereka gawo limodzi mwa magawo atatu a zakudya za tsiku ndi tsiku komanso mapuloteni ochulukirapo monga 30 g ya nyama imapatsa, popanda mafuta ambiri. Ndi gwero la magnesium ndi potaziyamu. Ngati mukugwiritsa ntchito nyemba zamzitini, onetsetsani kuti mukutsuka bwino bwino kuti muchotse sodium momwe mungathere.

Mbatata yabwino. "Mbatata wokoma" - tuber wa udzu wowuma - akatswiri azakudya amalangizirani kulowetsa mbatata zoletsedwa, zonenepa. Lili ndi potaziyamu yambiri, mavitamini C ndi B6, komanso fiber fiber.

Masamba osaphika. Sipinachi, kabichi, letesi - zinthu izi zimakhala ndi mawonekedwe apadera: ali ndi mavitamini ambiri ndi michere yazakudya ndi zopatsa mphamvu zochepa.

Zipatso za citrus. Mphesa, malalanje, mandimu, ma tangerine - sankhani zipatso zomwe mumakonda ndikupeza gawo lokhazikika la fiber ndi vitamini C mosangalatsa.

Zipatso Cherries, blueberries, jamu, rasipiberi, ofiira ndi akuda ma currants, sitiroberi - zonse zimakhala ndi antioxidants, mavitamini ndi fiber.

Tomato Zatsopano kapena zosenda, zimakhala ndi michere yofunika - mavitamini C ndi E, chitsulo, komanso lycopene, zomwe zimatha kulimbana ndi zotupa.

Nsomba zambiri mu omega-3 mafuta acids. Salmon ndimakonda kwambiri m'gulu lino. Ndikofunika kuyiyamwa ndipo osapitirira 150-250 g pa sabata.

Mbewu zonse. Muli michere yambiri yomwe timafuna: magnesium, chromium, folic acid.

Mtedza. 30 g mtedza umapereka thupi ndi mafuta athanzi, amathandizira kuthana ndi njala, kupatsa kwa magnesium ndi CHIKWANGWANI. Walnuts ndi mbewu za fulakesi zilinso ndi omega-3 fat acids.

Skim mkaka ndi yogurt. Kuphatikiza pa calcium, mafuta a mkaka ndi gwero labwino la vitamini D.