Zakudya za shuga wambiri

Zakudya zokhala ndi shuga wambiri sizimaletsa kumwa mankhwala ngati dokotala wakulemberani. Koma ndizosatheka popanda izi, chifukwa zimakhudza momwe matendawa amayambira. Mukamatsatira malangizowo, zimakhala zotheka kuchepetsa matenda a shuga ndikuteteza thupi lanu ku zovuta za matendawa.

Ngakhale mutakhala ndi matenda ashuga otani komanso kuti muli ndi vuto lotani, muyenera kutsatira zakudya zamafuta ochepa. Nthawi yomweyo, mudzazindikira zotsatira zake - pakatha masiku awiri kapena atatu kuyambira chakudyacho, shuga m'magazi amayamba kubwerera mwakale. Komabe, muyenera kuyang'anira kudya kwanu kochepa kalori, kuchepa kwa mafuta osavuta mmakina ndi kupezeka kwa zakudya zomwe zili ndi mavitamini ambiri.

Nthawi zambiri anthu omwe ali ndi mavuto okhala ndi glucose yambiri amathanso kunenepa kwambiri. Kutsatira zakudya zapadera zomwe zimachepetsa shuga, simungangokulitsa shuga, komanso kusintha maonekedwe anu.

Kudya ndi glucose wambiri ayenera kukhala pafupipafupi (kasanu mpaka kasanu ndi tsiku), magawo ang'onoang'ono - izi zikuthandizani kuti musamadye kwambiri. Zachidziwikire, posankha pa menyu, ndikofunikira kugwirizanitsa ndi matenda ophatikizika, zotheka zomwe zimagwirizana ndi zinthu zina, ndipo, motero, kuphatikizidwa kwa shuga. Ndikofunikanso kuwunika kuchuluka kwa zakudya zopatsa mphamvu, kutengera mtundu wa zochita za anthu. Mphamvu zambiri zofunika, zakudya zake ziyenera kukhala zopatsa thanzi.

Zakudya Zabwino Kwambiri

Musanagwiritse ntchito njira iliyonse yazakudya, ndikofunikira kukaonana ndi omwe amakuthandizani pazaumoyo. Komabe, malamulo onse ndi amodzi: chakudya chizikhala chokhazikika. Makonda amakonda kupatsidwa ndiwo zamasamba zatsopano (zophikidwa, zophika ndi zotentha), zakudya zamafuta ochepa. Mwa zakumwa - tiyi wazitsamba. Mowa waletsedwa kwathunthu! Koma madzi oyera muyenera kumwa pafupifupi malita 2.5, pokhapokha, mulibe zotsutsana ndi izi.

Muyenera kupatula mphamvu zonse:

• zakudya zokazinga
• nyama zamafuta
• kuphika
• tchizi chamchere, komanso tchizi yokhala ndi mafuta ambiri,
• timadziti, makomedwe otsekemera ndi koloko,
• nsomba zamafuta
• marinade
• maapulo
• caviar
• ayisikilimu
• ankasuta nyama.

Kuyang'ana kudya ndi shuga wambiri, osadandaula kuti mudzafunika kuthetseratu maswiti, ngakhale, ndithu,, muyenera kuyang'anira kuchuluka kwa shuga muzakudya zomwe mumadya. Mutha kudya uchi patsiku - izi zimapindulitsa thupi ndikuwonjezera njira yonse yazakudya.

Zakudya zanu zizikhala moyenera m'mapuloteni, mafuta ndi chakudya, ziyenera kukhala m'zakudya za 20% x35% x45%, motero. Izi zikuthandizirani kukula kwa shuga m'magazi anu.

Mukamasankha malonda anu menyu, onaninso magome amndandanda wa glycemic. Ngati mankhwalawo ali ndi mndandanda wa mpaka 40 - palibe zoletsa pa kugwiritsa ntchito kwake, ngati 41-69 - idyani zinthu zotere nthawi ndi nthawi. Chilichonse chokhala ndi index yayikulu sichimachotsedwa muzakudya.

Ndi zipatso ndi zipatso ziti zomwe zimaloledwa ndipo zosaloledwa?

Kutsatira zakudya zokhala ndi shuga wambiri, kuchepetsa kuchuluka kwa zipatso, zina mwa izo siziyenera kuphatikizidwa ndi zakudya, chifukwa zimapezeka chakudya chambiri.

• Amaloledwa kudya: kiwi, maapulo, plums, mango, sitiroberi, mphesa, mapichesi, makangaza, mitengo, malalanje, ma apricots, yamatcheri, pomelo, mavwende, ma tangerines, ma rasipiberi, ma apricots, ma jamu.
• Chotsani: zoumba, nkhuyu, masiku, zinanazi, mphesa, nthochi, zipatso zonse zokoma

Tsiku lomwe simutha kudya zipatso zoposa 300 g osati panthawi, koma logawika magawo angapo masana. Nthawi yabwino kudya zipatso ndi zipatso ndikatha kudya.

Ndikwabwino kuphika zipatso ndi zipatso monga ma mousses, ma compotes, jelly komanso kupanga saladi wokoma nawo.

Kodi ndi masamba ati omwe angakhale pazakudya, ndipo sangathe?

• Amaloledwa kudya: tomato, kabichi wamitundu yonse, biringanya, nkhaka, dzungu, zukini, sipinachi, nthanga za maungu, nyemba, radish, katsitsumzukwa, radish, soya, nandolo, letesi, tsabola, belu, mphodza, zukini, sorelo, rhubarb, udzu winawake, adyo, nyanja kale, anapiye
• Chotsani: mbatata, beets, kaloti, nyemba, phwetekere wowotcha moto, anyezi wowiritsa, msuzi wa phwetekere, ma turnips

Masamba amakhala ndi mwayi wabwino: ndi ochepa ma calorie, olemera mu zakudya zamafuta, mchere ndi mavitamini. Komabe, musadalire mosasamala za masamba, si onse omwe ali othandiza. Osasenda mbale, zophika zokha, mphodza, zonenepa, komanso masamba abwino.

Ndi zakudya ziti zomwe zimatha kudyedwa ndi shuga wambiri, ndipo sizingatheke?

• Amaloledwa kudya: ng'ombe, oats, phala la barele, mpunga wa bulauni, mapira, barele, spell, grits za chimanga
• Chotsani: semolina, mpunga wopukutidwa woyera

Kuphika phala yopanda shuga ndi madzi, ngati mukufuna ndi mkaka wochepa.

Kuchokera pa zinthu zophika buledi, buledi wa chinangwa, komanso buledi wopanda tirigu wopangidwa kuchokera ku rye kapena Wholemeal, ungapangidwe.

Kwa okonda pasitala: kamodzi pa sabata mutha kugula gawo la pasitala kuchokera ku tirigu wa durum.

Kodi ndingadye zamkaka ziti?

• Amaloledwa kudya: tchizi chamafuta ochepa komanso wowawasa wowawasa, yogati, mkaka, yogati, mkaka wophika wopanda mafuta, kefir, biokefir, tchizi chosavuta mafuta, acidophilus
• Chotsani: zotsekemera zokoma ndi tchizi, zonona wowawasa, zonunkhira tchizi

Ndi bwino kuphika mbale kuchokera ku tchizi chosemedwa ndi kutentha: ma puddings, casseroles, cheesecakes.

Nyama ndi nyama

Ndikofunikira kuyang'anira kuchuluka kwa mapuloteni ambiri muzakudya zanu. Nyamayo imawotchera, kuphika ndi kuwiritsa. Mitundu yotsalira ya nyama, nsomba ndi nkhuku ndiomwe zimasankhidwa.

Mazira amatha kudya tsiku lililonse, koma osaposa 2pcs. patsiku.

Mutha kudya pafupipafupi monga chiwindi ndi lilime.

Momwe mungaphatikizire chakudya ndi shuga komanso mimba yayikulu?

Ngati mayi woyembekezera ali ndi shuga wamagazi ambiri, ayenera kuwunika bwinobwino kuchuluka kwa kudya. Simungadumphe chakudya, chifukwa izi sizingakhudze thanzi lake lokha, komanso thanzi la mwana. Pankhaniyi, ndikofunikira kuyang'anira kuchuluka kwa shuga m'magazi. Izi zimathandizidwa ndi zida zapadera zomwe zimagulitsidwa ku malo ogulitsa mankhwala. Dontho limodzi lamwazi ndilokwanira kudziwa kuchuluka kwa shuga. Chachikulu ndichakuti sampling ya magazi posanthula iyenera kuchitikira pamimba yopanda kanthu.

Chakudya chimayenera kumadyedwa pakadutsa maola atatu, nthawi yopumula usiku siyenera kupitirira maola opitilira 10.

Asanagone, mkaka ndi zipatso ndizoletsedwa!

Zakudya zopatsa thanzi panthawi yomwe mayi ali ndi pakati ziyenera kukhala zopanda nkhawa, zochepa mchere, mafuta, makamaka, zonunkhira.

Zakudya za amayi apakati omwe ali ndi shuga yayikulu ayenera kukhala ndi zopatsa mphamvu zochepa komanso nthawi yomweyo ayenera kukhala opatsa thanzi.

• Chakudya choyambirira ndibwino kuyamba ndi zakudya zomwe zimakhala ndi CHAKUDYA CHAKUDYA: chimanga, masamba ndi buledi wopanda tirigu.
• Ngati mumaphika nyama, onetsetsani kuti mukuchotsa mafuta owoneka, kuphatikizapo khungu ku mbalame.
• Masana muyenera kumwa malita 2 amadzi.
• Margarine, msuzi, zakudya zonunkhira ndi zokometsera, khofi ndi tiyi wamphamvu, tchizi zonona ndizoletsedwa.
• Ndikofunika kupatsa thanzi chakudya chanu ndi mavitamini amamineral mchere.

Zosankha zachitsanzo za shuga

Chakudya chimapangidwa poganizira zaka za munthu, kulemera kwake, zovuta zokhudzana ndi thanzi komanso chizindikiro cha shuga. Simungasinthe shuga m'magazi ndimapiritsi amodzi okha, chifukwa ndikofunikira kutsatira malamulo onse azakudya, muzitsatira madokotala - endocrinologist ndi akatswiri azakudya. Ndibwinonso ngati mukuganiza mopitilira ndikuyamba kuchita masewera olimbitsa thupi - masewera olimbitsa thupi amathandizira kukonza bwino thanzi.

Ndikukupatsani njira zingapo zomwe mungagwiritse ntchito pazakudya, kafunseni ndi katswiri yemwe amakupangira zabwino:

Pazakudya zitatu zosayembekezereka zomwe zimathandizira kuchepetsa shuga, onani vidiyo iyi:

Monga mukuwonera, zakudya zomwe zimakhala ndi shuga wambiri m'magazi zimakhala ndi zakudya komanso zosiyanasiyana. Sadzakulolani kuti mumve njala, chifukwa chake, amalumpha m'magazi amwazi. Pamenepo simudzamva kufooka ndipo simudzadziumiriza nokha kuti muzitsatira zakudya zanu moyo wanu wonse. Kupatula apo, kudya koteroko kumalekeredwa mosavuta.