Zakudya zotsitsa shuga m'magazi a shuga a mtundu 2

Asayansi achita kafukufuku wambiri kuti adziwe kuti ndi zakudya ziti zomwe zimachepetsa shuga ya magazi. Zotsatira zake, magulu angapo azinthu adadziwika omwe amakhudza kuchuluka kwa shuga m'magazi a anthu. Izi ndiye, choyamba, masamba ndi zipatso, nsomba zam'madzi, zitsamba, zonunkhira.

Komabe, zinthu zomwe zimachepetsa shuga sizikuyenda mwanjira yomweyo. Kuti akwaniritse shuga wokwanira bwino m'magazi, munthu ayenera kuganizira za mawonekedwe a zakudya zosiyanasiyana komanso kuphatikiza kwawo.

Mawonekedwe a glucose

Mawu akuti colloquial a shuga wamagazi amagwiritsidwa ntchito potanthauza shuga ya magazi. Ndizomwe zili ndi shuga (monga amodzi mwa magawo a shuga) m'magazi zomwe zimawonetsa kuyendetsa bwino kwa thupi. Glucose ndi gwero lamphamvu. Imalowa m'magazi chifukwa chovuta kugawa chakudya. Nawonso magwero a chakudya chamagulu ndi zakudya zosiyanasiyana zomwe timadya tsiku lililonse.

Magazi a shuga m'magazi amakhudza moyo wa munthu. Glucose wabwinobwino ndi 5.5 mmol / L. Mahomoni awiri amakhudza kuchuluka kwa insulin m'magazi: insulin ndi glucagon. Insulin imatsitsa zomwe zili, ndipo glucagon, m'malo mwake, imawonjezera kuchuluka kwake. Kuchuluka kwa shuga m'magazi kumawonetsa kusintha kwakukulu ndi zovuta m'mthupi. Zifukwa zake zitha kukhala izi:

• mimba
• kutaya magazi kwambiri
• matenda ashuga
• matenda a kapamba ndi chiwindi.

Kodi matenda owopsa ndi ati

Mkulu wambiri wa glucose uli ndi zovuta zazikulu zaumoyo komanso kukula kwa matenda owopsa. Kuchulukana kosalekeza kwa shuga m'magazi kumathandizira kuti matenda a metabolic asokonezeke. Ziwalo zonse ndi minyewa, kuphatikiza zotengera ndi mitsempha, zimakhudzidwa. Kusatetezeka kumachepa. Ndi shuga wambiri m'magazi (makamaka kwa anthu odwala matenda ashuga), zovuta zotsatirazi zingachitike:

• chilonda cha trophic
• zigawenga
• kutayika kwathunthu kapena pang'ono,
• atherosulinosis
• sitiroko
• myocardial infaration
• matenda opatsirana a kupumula, impso, maliseche, khungu.

Chimodzi mwa matenda oopsa kwambiri ndi matenda ashuga, omwe amadziwikanso ndi kupezeka kwa shuga m'magazi.

Choopsa choopsa cha kuchuluka kwa magazi a m'magazi ndicho kupsa mtima. Mtundu woyamba wa matenda ashuga, umakhala ndi vuto la hyperglycemic, momwe thupi limalandirira mphamvu osati kuchokera kwa chakudya, koma kuchokera kumafuta ndi mapuloteni. Njira zimachitika zomwe zimabweretsa poizoni. Chizindikiro chokhala ndi shuga wambiri wamthupi ndi fungo la acetone kuchokera mkamwa. Mtundu wachiwiri wa matenda ashuga, mumatha kukomoka. Zizindikiro zake ndi kusowa kwamadzi, nseru, kutsegula m'mimba, ndi kusanza. Zizindikiro zonsezi ndizowopsa za kuyambika kwa chikomokere ndipo zimakhala maziko operekera kuchipatala odwala.

Zotsatira za kagayidwe

Njira zabwino zopewa matenda omwe amaphatikizidwa ndi kuwonjezeka kwa shuga m'magazi ndi zovuta za metabolic ndizoyenera komanso zopatsa thanzi. Asayansi madokotala ali ndi magawo onse ogulitsa zakudya m'magulu awiri: zimathandizira kuchepa kwa shuga ndikuthandizira pakuwonjezeka kwake.

Zogulitsa zomwe zimachulukitsa kuchuluka kwa glucose, palimodzi ndi kapamba wosakwanira komanso chiwindi, ndizomwe zimayambitsa chitukuko cha matenda a shuga komanso zovuta zake.

Kwa zaka zambiri ndakhala ndikuphunzira za zovuta za DIABETES. Zimakhala zowopsa anthu ambiri akamwalira, ndipo makamaka amakhala olumala chifukwa cha matenda ashuga.

Ndili wokonzeka kunena uthenga wabwino - Endocrinological Research Center ya Russian Academy of Medical Science yakwanitsa kupanga mankhwala omwe amachiritsiratu matenda ashuga. Pakadali pano, kugwiritsa ntchito bwino kwa mankhwalawa kuyandikira 100%.

Nkhani ina yabwino: Unduna wa Zaumoyo wateteza kukhazikitsidwa kwa pulogalamu yapadera yomwe imalipilira mtengo wonse wa mankhwalawo. Ku Russia ndi mayiko a CIS odwala matenda ashuga kale Julayi 6 alandire mankhwala - ZAULERE!

Zinthu zonse mpaka digiri imodzi zimakhudza shuga wamagazi. Zotsatira zake zimatchulidwa mu zakudya zomwe zili ndi chakudya chamagulu omwera. Ma Carbohydrate, nawonso, amagawika m'magulu awiri: digestible mwachangu komanso-pang'onopang'ono-m'mimba. Zakudya zomwe zimakhala ndi chakudya chamafuta othamangitsa zimapangitsa kuti shuga azikula kwambiri. Ndi kagwiritsidwe ntchito koyenera ka thupi, zimathamangitsidwa mwachangu ndipo sizikuwopseza anthu. Pankhani ya vuto la pancreatic gland, matenda a metabolic, matenda osachiritsika, zinthu zomwe zimakhala ndi chakudya cham'mimba zimaphatikizidwa. Izi zikuphatikiza:

• maswiti
• kupanikizana
• shuga woyengetsa
• chokoleti cha mkaka
• sodas zabwino
• mikate yoyera ndi makeke,
• shuga ndi mafuta
• mbatata yophika ndi yokazinga.

Pang'onopang'ono chakudya chamafuta chimapangidwa kwa nthawi yayitali ndi thupi, mphamvu zambiri zimagwiritsidwa ntchito pakusintha kwawo. Chifukwa chake, sizoyambitsa kulumpha kwakuthwa mu shuga. Izi ndi:

• chimanga ndi chimanga (kupatula semolina),
• nyemba (nyemba, nandolo, mphodza),
• durum tirigu
• buledi wazofufumitsa
• zipatso zosatsika
• masamba (kupatula mbatata),
• mitundu ina ya mkaka.

Mndandanda wa glycemic umagwira gawo lofunikira pakukhathamiritsa kwa chakudya chamthupi ndi momwe zimakhudzira shuga. Ichi ndi chizindikiro cha momwe zakudya zimakhudzira msanga kuchuluka kwa shuga m'thupi. Mndandanda wa glycemic umapangidwa motengera zotsatirazi:

• mitundu yama chakudya
• kuchuluka kwa fiber
• kuchuluka kwa mapuloteni
• kuchuluka kwamafuta
• kukonza ndi kukonzekera,
• kuphatikiza ndi zinthu zina.

Ndili ndi zaka 47, ndinapezeka kuti ndili ndi matenda ashuga a 2. M'masabata angapo ndinapeza pafupifupi 15 kg. Kutopa nthawi zonse, kugona, kumva kufooka, kuwona kunayamba kukhala pansi.

Nditakwanitsa zaka 55, ndinali nditadzibaya kale ndi insulin, zonse zinali zoipa kwambiri. Matendawa adapitilirabe, kukomoka kwakanthawi kunayamba, ambulansi imandibwezera kuchokera kudziko lina. Nthawi zonse ndimaganiza kuti nthawi ino ikhala yomaliza.

Chilichonse chinasintha mwana wanga wamkazi atandilola kuti ndiwerenge nkhani imodzi pa intaneti. Simungayerekeze m'mene ndimamuyamikirira. Nkhaniyi inandithandiza kuthana ndi matenda ashuga, omwe amati ndi osachiritsika. Zaka 2 zapitazi ndidayamba kusuntha zowonjezereka, nthawi yamasika ndi chilimwe ndimapita kumayiko tsiku lililonse, ndikumalima tomato ndikugulitsa pamsika. Azakhali anga amadabwa ndimomwe ndimapangira chilichonse, komwe ndimapeza mphamvu zambiri, sakhulupirira kuti ndili ndi zaka 66.

Ndani akufuna kukhala ndi moyo wautali, wamphamvu komanso kuiwalako za matenda oyipawa kwamuyaya, tengani mphindi 5 ndikuwerenga nkhaniyi.

Zakudya zomwe zimakhala ndi index ya glycemic yotsika zimakhala, monga lamulo, zimapanga pang'onopang'ono chakudya chamafuta ndikuthandizira kusintha pang'ono pang'onopang'ono m'magazi a magazi.

Zakudya zoyenera

Malinga ndi zamankhwala, palibe zinthu zomwe zimatsitsa shuga wamagazi mwachindunji. Mawu olondola kwambiri ndi awa: Zakudya zokhala ndi shuga. Izi zimaphatikizapo zinthu zomwe zimakhala ndi index yotsika ya glycemic, yomwe imatha kutsitsa shuga ndi njira yoyenera yokonzekera ndikugwiritsa ntchito. Zakudya zotsitsa shuga:

1. Zakudya zam'nyanja. Amakhala ndi mapuloteni ambiri komanso ochepa mafuta. Ngakhale kuti ma squid, shrimps, mussels zimayamwa mosavuta ndipo zimayambitsa kumverera kwodzaza, sizithandiza pakukweza kwa shuga, koma, m'malo mwake, zimatha kukhalabe zabwinobwino.
2. Oatmeal, koma ndi kugwiritsa ntchito moyenera. Popanda shuga ndi kupanikizana, phala ili limatha kukhalabe ndi shuga m'thupi. Mwa kudya oatmeal pafupipafupi, mutha kukwaniritsa kuchepetsa shuga. Barele, mapira, barele wa ngale ndi zina zimakhala ndi zotsatira zofananira.
3. Broccoli Mitundu yonse ya kabichi imasintha shuga m'magazi ndipo imatha kuchepetsa zomwe zili. Chojambulira pakati pa kabichi ndi broccoli. Kugwiritsa ntchito kabichi yamtunduwu ndizothandiza kwambiri kwa odwala omwe ali ndi matenda a shuga a 2, chifukwa amathandizira kuchepetsa thupi.
4. Ziphuphu. Kupezeka kwa nyemba, nandolo, nyemba, mphodza mu chakudya ndikofunikira kwa anthu omwe amawunika zomwe zili m'magazi. Ngakhale ali ndi mafuta okwanira ndi wowuma ambiri, akatswiri azakudya amawanena kuti amapanga zinthu zomwe zimatha kuchepetsa shuga.
5. Nyama. Nyama yamafuta ochepa ndizopatsa thanzi. Kuphatikiza apo, ali ndi mapuloteni komanso chromium ndipo amathandizira kupanga insulini kupanga. Zimatengera zakudya zomwe, zikagwiritsidwa ntchito moyenera, zimachepetsa shuga.
6. Salimoni. Salmon ya Steamed imadziwika kuti ndi yothandiza kwambiri kwa odwala matenda ashuga komanso anthu omwe amawona kuchuluka kwakukulu kwa shuga. Kugwiritsa ntchito nsomba, yamafuta ambiri a omega-3, kumachepetsa kagayidwe ndipo kumathandizira kulimbitsa mitsempha yamagazi ndi minofu yamtima, kumachepetsa thupi.
7. Zonunkhira. Zonunkhira zosiyanasiyana zimakhudzana ndi zakudya zamagazi zomwe zimachepetsa. Mtsogoleri pakati pawo ndi sinamoni. Ma magnesium ndi ma polyphenols omwe ali mmenemo amatengera zochita za insulini pazomwe akuchita ndipo zimatha kuchepetsa magazi. Chithandizo china chothandiza kwambiri chotsitsa shuga ndi adyo. Chifukwa cha mphamvu yake, ntchito ya kapamba imasinthidwa.
8. Mbewu za mpendadzuwa. Mbewu zimakhala ndi index yotsika ya glycemic ndipo zimatha kukhutitsa thupi ndi mphamvu popanda kuwonjezera shuga. Zakudya zofunikira kwambiri kwa anthu omwe amawunika kuchuluka kwa shuga m'magazi, akatswiri azakudya amatenga phala lopangidwa kuchokera ku oatmeal ndi kuwonjezera kwa mbewu. Mbewu ndi chinangwa kuchokera ku mbewu zosiyanasiyana ndizothandiza.

Masamba ambiri ndi zipatso zimakhudza shuga. Zakudya zokhazikika za zukini, nkhaka, tomato, biringanya, tsabola, masamba a masamba, masamba amizu amathandizira kukhala ndi shuga wambiri. Chofunika kwambiri ndi masamba obiriwira omwe amachepetsa shuga m'magazi mwachangu. Pakati pa zipatso, zokonda ziyenera kuperekedwa kwa zipatso zamalanje: mandimu, malalanje, mphesa, maapulo obiriwira, mapeyala, ma apricots. Ndikofunika kudya zipatso zopanda zipatso. Amakhala njira yabwino kwambiri maswiti ndi makeke. Ma currants akuda ndi ofiira, lingonberries, cranberries ndizothandiza kwambiri.

Mukadziwa, mutha kudziwa mosavuta zakudya zomwe zimachepetsa shuga la magazi. Gome ili pansipa lili ndi mndandanda wazakudya zomwe zimadziwika kwambiri komanso zimawonetsa cholozera chawo cha glycemic (mkuyu. 1,2,3,4).

Mukamasankha zakudya zomwe mumadya, samalani ndi momwe amakonzera. Masamba ophika ndi ophika, nyama ndi nsomba zowotchera, saladi zokometsera ndi mandimu kapena osakaniza viniga ndi mafuta a maolivi ochepa.

Zochita zakumwa

Tiyenera kudziwa kuti osati zakudya zokha, komanso zakumwa zimakhudzanso kuchuluka kwa shuga m'magazi. Kukula kumachitika chifukwa cha zakumwa zoledzeretsa zamphamvu: vodka, cognac, vin wokhala ndi mipanda yolimba. Osamamwa mowa wotsekemera, ma tinctures, zakumwa zoledzeretsa. Masamba okoma, manyumwa, timadziti ndi timadzi tokoma tili ndi shuga. Zakumwa zamphesa ndi zipatso zokongoletsedwa kuchokera ku zipatso zachilengedwe ndi zipatso ndizothandiza kwambiri ngati shuga wochepa atagwiritsidwa ntchito pokonzekera.

Zakumwa zomwe zimathandizira shuga m'magazi zimaphatikizapo: khofi wakuda wachilengedwe, tiyi wobiriwira, mankhwala a zitsamba. Wort wa St. John, masamba a sitiroberi, masamba a masamba obiriwira (masamba ndi zipatso), masamba akuda, masamba a rose, chicory amakhala ndi chochita chomwe chimachepetsa shuga.

Kuti mukwaniritse kuchepa kwa shuga m'magazi ndi chakudya choyenera, muyenera kutsatira malamulo osavuta:

• tiyi, khofi ndi zakumwa zina sizokoma kumwa,
• osapatula makeke okoma ndi atsopano,
• konda mkate wonenepa ndi chinangwa,
• ndibwino kudya masamba osaphika
• maswiti, makeke, caramel ziyenera kusinthidwa ndi zipatso zakuda, ma buluu, malalanje,
• nyama yopanda mkate,
• mukamaphika, gwiritsani ntchito zonunkhira: tsamba la bay, adyo, tsabola,

Zakudya zokhala ndi chakudya chamafuta othamanga zimatengeka mosavuta ndi thupi ndipo zimachulukitsa shuga. Zotsatira zake - kumverera kwa chisangalalo, chisangalalo, kukhutitsidwa. Thupi limazolowera kumva izi choncho limafuna kudya maswiti, makeke, chakudya mwachangu ndi zinthu zina zoyipa. Yesani kuzolowera thupi kuti lizikhala ndi malingaliro osangalatsa osati kuchokera pakudya. Kukuthandizani kuti mubwere masewera ndi zokopa alendo, kuvina ndi kuyimba, kukonda bizinesi ina yosangalatsa.

Mfundo yazakudya

Mfundo yayikulu yopangira chakudya choyenera kwa anthu odwala matenda ashuga ndi kuwerengera kwa chakudya chambiri. Amasinthidwa mothandizidwa ndi ma enzymes kukhala glucose. Chifukwa chake, chakudya chilichonse chimadzutsa shuga wamagazi. Kuchulukaku kumasiyana pakachulukidwe. Chifukwa chake, ndizosatheka kuyankha funso lomwe amadya shuga wamagazi. Mankhwala ochepetsa glucose okha omwe ali ndi vuto lofananalo, koma osati chakudya. Koma pali zakudya zomwe zimachulukitsa shuga pang'ono.

Kuti muwonetsetse kuti chakudya chomwe mumadya ndi chothandiza momwe mungathere ndipo sichikukweza kwambiri shuga m'magazi, lingaliro la glycemic index likugwiritsidwa ntchito tsopano.

Mlozera wa Glycemic

Madokotala kumapeto kwa zaka za zana la 20 adapeza kuti chilichonse chogulitsa chimakhala ndi index yake ya glycemic. Izi zidachitika pokhapokha pochiza komanso kupewa mtundu wa matenda a shuga 2 - mankhwala othandizira. Tsopano, kudziwa mtundu wa zakudya za glycemic kumathandiza anthu athanzi kukhala ndi moyo wabwino komanso wabwino.

Ichi ndi chizindikiro chomwe chikuwonetsa bwino kuchuluka kwa glucose wamagazi mutatha kudya chinthu china. Imakhala payokha pachakudya chilichonse ndipo imayambira magawo 5-50. Mitengo yamagetsi imawerengeredwa mu labotale ndikugwirizana.

Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri amalimbikitsidwa kudya zakudya zomwe mtundu wawo wa glycemic sudutsa 30.

Tsoka ilo, odwala ambiri amakhulupirira kuti akasintha zakudya zina zapadera, moyo wawo udzasinthika kukhala "wopanda pake". Koma izi siziri choncho. Zakudya zamtundu uliwonse, zosankhidwa malinga ndi mbiri ya glycemic, zimatha kukhala zosangalatsa komanso zothandiza.

Zakudya za Zakudya

Chakudya chathupi chathunthu chikuphatikiza zipatso, ndiwo zamasamba, chimanga, mkaka ndi nyama. Gawo lokhalo lazinthu izi ndi lomwe lingatsimikizire kuchuluka kwa mavitamini ndi michere mthupi, kuchuluka kolondola kwa masamba ndi nyama. Komanso, mothandizidwa ndi chakudya chokwanira, mutha kusankha bwino zomwe zili ndi mapuloteni, mafuta ndi chakudya. Koma kukhalapo kwa matendawa kumafunika kuwerengera kwa mndandanda wa glycemic wa chilichonse, komanso kusankha kwa mtundu ndi kuchuluka kwa chakudya.

Tiyeni tiwone mwatsatanetsatane gulu lililonse la michere.

Masamba amakhulupirira kuti ndizabwino kwambiri zotsitsa shuga m'magazi a matenda ashuga a 2. Izi sizowona konse. Koma pali chowonadi china m'mawu awa. Chifukwa cha kugwiritsa ntchito masamba, shuga wamagazi samakula. Chifukwa chake, zimatha kudyedwa mopanda malire. Chosiyana ndi okhawo omwe akuimira omwe ali ndi wowuma (mbatata, chimanga). Ndi zovuta ku carbohydrate yomwe imawonjezera mndandanda wamtundu wa glycemic.

Komanso kuphatikiza masamba muzakudya kumathandizanso kuchepetsa kulemera, zomwe nthawi zambiri zimakhala vuto mwa anthu odwala matenda ashuga a 2.Masamba, kuwonjezera pa index yotsika ya glycemic, zimakhala ndi zochepa zopatsa mphamvu. Chifukwa chake, kubwezeretsanso mphamvu mukamagwiritsa ntchito sikokwanira. Thupi limakumana ndi kuchepa mphamvu ndipo limayamba kugwiritsa ntchito zake zomwe. Madipoziti amafuta amathandizidwa ndikukonzedwa kukhala mphamvu.

Kuphatikiza pazokhala ndi zopatsa mphamvu zochepa, masamba ali ndi fiber pamapangidwe awo, omwe amathandizira kuyambitsa chimbudzi ndikuwongolera kagayidwe. Nthawi zambiri mwa anthu onenepa kwambiri, njirazi zimakhala pa mlingo osakwanira, ndipo kuchepa thupi komanso kuchepa mphamvu, ndikofunikira kuuchulukitsa.

Masamba otsatirawa, atsopano kapena atatha kutentha (kuwiritsa, kuwiritsa, kuwotcha), amathandizira kuchepetsa shuga:

• zukini
• kabichi
• radishi
• biringanya
• nkhaka
• udzu winawake
• Yerusalemu artichoke
• saladi
• tsabola wokoma
• katsitsumzukwa
• amadyera atsopano
• dzungu
• tomato
• nsapato
• nyemba
• sipinachi

Masamba obiriwira amakhalanso ndi shuga chifukwa cha zomwe zimakhala ndi magnesium yayikulu. Izi zimathandizira kufulumizitsa kagayidwe, chifukwa chomwe zakudya zimachepetsa shuga m'magazi a 2 shuga.

Ngati simutsatira mndandandawo, ndiye kuti muyenera kukonda mitundu yomwe imakhala yobiriwira komanso yopanda zipatso.

Tsoka ilo, kuyika koyenera mukamachepetsa thupi kuti zinthu zotsekemera za ufa zitha kusinthidwa kwathunthu ndi zipatso sizikugwira ntchito ndi mtundu wa 2 shuga. Chowonadi ndi chakuti zipatso zimakhala ndi zipatso zotsekemera chifukwa cha shuga. Kuphatikiza apo, zimakhala ndi ma carbohydrate othamanga, omwe amayenera kuyambira.

Type 2 shuga mellitus sichimapatula kuthekera kosangalala ndi zipatso zatsopano, koma apa muyenera kusamala kwambiri. Gwiritsani ntchito zinthu zomwe zili ndi glycemic index zosaposa 30 zokha.

Ganizirani zipatso zabwino kwambiri komanso mtundu wa zotulukazo.

• Cherry Muli michere yambiri, yomwe imathandiza kukonza chimbudzi komanso kupewa kutimbidwa mukamadya zakudya zochepa. Cherry alinso ndi vitamini C ndipo ali ndi katundu wa antioxidant, yemwe amakhudza bwino mkhalidwe wa thupi ndikuchotsa zotsalira zoyipa.
• Ndimu Ndiwothandiza kwambiri, chifukwa kapangidwe kake kamachepetsa mphamvu ya glycemia (shuga ya magazi) yazakudya zina zokhala ndi index yayikulu ya glycemic. Chosangalatsanso ndi zopatsa mphamvu zopatsa mphamvu. Izi zimatheka chifukwa chakuti ndimuyo imayambitsa kuchuluka kwa kagayidwe kachakudya ngakhale kuti malonda ake amakhala ndi zochepa zopatsa mphamvu. Vitamini C, rutin ndi limonene mu kapangidwe kake ndizofunikira kwambiri pakukula kwa kagayidwe kachakudya. Zipatso zina za zipatso zimatha kudyedwa.
• Maapulo obiriwira ndi peel. Zipatso zimakhala ndi kapangidwe kake (mu peel) chitsulo chochuluka, vitamini P, C, K, pectin, fiber, potaziyamu. Kudya maapulo kumathandizira kuti pakhale kuchepa kwa mchere komanso mavitamini kuti maselo agwiritse ntchito. CHIKWANGWANI chimathandizira kufulumizitsa kagayidwe komanso kusintha kagayidwe. Koma osamadya maapulo ambiri. Zokwanira tsiku lililonse kudya 1 maapulo akulu akulu awiri kapena awiri.
• Avocado Ichi ndi chimodzi mwazipatso zochepa zomwe zimakhudza shuga m'magazi anu mwakuchepetsa. Amasintha insulin receptor mosavuta. Chifukwa chake, avocado ndi chipatso chothandiza kwambiri kwa matenda ashuga a 2. Kuphatikiza pazopindulitsa zake, ili ndi mapuloteni ambiri, mchere wothandiza (mkuwa, phosphorous, magnesium, potaziyamu, chitsulo), komanso amakonzanso zosowa zofunika za folic acid mthupi.

Zinthu zina

Sinthani zakudya ndi mtedza (mkungudza, walnuts, mtedza, amondi ndi ena). Amakhala ndi mapuloteni komanso mafuta ochulukirapo. Koma zopangidwa ndi caloric ndizokwera kwambiri, choncho muyenera kuchepetsa kugwiritsa ntchito anthu omwe ali ndi thupi lochulukirapo.

Banja la ma legume ndi bowa ndilovomerezeka mu chakudya, chifukwa zimaphatikizapo zinthu zambiri zofunikira kufufuza mapuloteni komanso mapuloteni ofunikira, ochedwa pang'onopang'ono.

Zakumwa zamtundu wa tiyi kapena khofi zimatha kuledzera ndi chisangalalo chomwecho, koma muyenera kuphunzira momwe mungawakonzekere popanda shuga.

Zinthu za soya zimathandiza kudzaza wodwala ndi mkaka ndi mkaka wosaloledwa. Zilibe vuto lililonse kwa odwala matenda ashuga.

Ndikofunika kukumbukira kuti kukhalabe ndi chakudya nthawi zonse kumakhala koyamba, chifukwa kusowa kwa kukweza kwa glucose kumachepetsa kufunika kwa mankhwala. Izi zimachepetsa chiopsezo cha zovuta.

Koma musanyalanyaze kusintha kwina kwaumoyo ndikunyalanyaza chithandizo chamankhwala. Popeza kusankha kukhala ndi moyo wabwino pamodzi ndi matendawa ndi ntchito yayitali komanso yopweteka kwambiri yomwe imadalitsika chifukwa chokhala bwino komanso moyo wautali.