Kwa odwala matenda ashuga, nawa malangizo a kadzutsa

Kwa odwala matenda ashuga, nawa malangizo a kadzutsa

Ambiri aife tamvapo mawu akuti “chakudya cham’mawa ndicho chakudya chofunika kwambiri pa tsiku,” ndipo ngakhale kuti pali maganizo osiyanasiyana pa mawu otchukawa, n’zosakayikitsa kuti kudya kadzutsa kumakhudza thupi. Pankhani ya shuga wamagazi, pali zinthu zambiri zomwe zimagwera pansi pa sikelo iyi ndipo zomwe munthu amadya (kapena osadya) zitha kukhala pamwamba pamndandanda. Ngakhale kuti anthu odwala matenda a shuga ayenera kusamala kwambiri za mmene shuga wawo wa shuga amakhalira, ndi bwino kuti aliyense apewe zizoloŵezi zomwe zimapangitsa kuti matupi athu asamakhale ndi thanzi labwino la shuga.

Malinga ndi lipoti lofalitsidwa ndi It This Not That, zizolowezi zinayi zoyipitsitsa za shuga wamagazi ndi:

1- Kusadya fiber yokwanira

CHIKWANGWANI ndi michere yofunika yomwe imagwira ntchito zambiri, kuyambira pakuwongolera kagayidwe kachakudya ndi cholesterol m'magazi mpaka kukulitsa kukhuta ndikuchepetsa kutulutsa kwamafuta m'magazi.

Munthu akamadya chakudya cham’mawa chokhala ndi ulusi wambiri komanso zakudya zopatsa mphamvu zambiri, monga tositi yoyera yokhala ndi kupanikizana, ma carbohydrate a m’chakudyacho amafika m’magazi mofulumira kuposa mmene ma carbohydrate omwewo amadyedwa ndi ulusi wambiri.

Kuwonjezeka kofulumira kwa chakudya chamafuta kungayambitse shuga m'magazi kukwera ndi kugwa pambuyo pa chakudya, zomwe zingakhudze mphamvu ndi chilakolako.

Kwa anthu omwe alibe matenda a shuga, thupi limakhala lokonzekera bwino ndi insulin kuti lithandizire izi. Komabe, m’kupita kwa nthaŵi, kuthekera kwa thupi kuyankha mogwira mtima pakuwonjezeka kwa shuga kumeneku kungachepe. Kuti muchepetse kuyankhidwa kofunikira kuchokera ku kapamba, akatswiri azakudya amalangiza kuphatikiza ulusi mu kadzutsa.

Lamulo labwino la chala chachikulu ndikukhala ndi 1 gramu ya fiber pa magalamu asanu aliwonse amafuta. Masamu osavutawa amatha kuchitidwa poyang'ana gulu la Nutrition Facts, ndipo mukakayikira, sinthani mkate woyera ndi mbewu zonse ndikuwonjezera zipatso pa kadzutsa, pamodzi ndi zakudya zina zamtundu wapamwamba, monga oatmeal, buckwheat ndi masamba.

2- Kusadya chakudya cham'mawa

Ngakhale pangakhale malingaliro osiyanasiyana okhudza momwe kudya chakudya cham'mawa kulili kofunika, pali mayankho ena okhudza thupi omwe amawadumpha. M'malo mwake, kafukufuku wina wa anthu omwe ali ndi matenda a shuga XNUMX adawonetsa kuti kudumpha chakudya cham'mawa kumalumikizidwa ndi kuchuluka kwa shuga m'magazi komanso kutsika kwabwino kwa glycemic control.

Izi ndizokhudza makamaka chifukwa kuchepa kwa shuga m'magazi mwa anthu odwala matenda a shuga kumawonjezera chiopsezo cha matenda a mtima ndi mitsempha ndi kuwonongeka kwa impso, komanso kuwonongeka kwa ziwalo zina ndi minofu.

Kwa iwo omwe alibe matenda a shuga, kudumpha chakudya cham'mawa kumatha kukhala ndi zotsatira zosiyana. Mukasala kudya kwanthawi yayitali, monga ngati simudya chakudya cham'mawa, shuga wanu wam'magazi amatha kutsika. Kwa ena, kusinthaku sikungawonekere; Kwa ena, kuchepa kwa shuga m'magazi kungayambitse zizindikiro za hypoglycemia, monga kugunda kwa mtima, kunjenjemera, kutuluka thukuta, kukwiya komanso chizungulire.

3- Kuchepa kwa mapuloteni

Chakudya choyenera ndi chomwe chimakhala ndi chakudya, mapuloteni, fiber ndi mafuta. Ngati chakudya chilibe zinthu zonsezi, kuchuluka kwa mavitamini ndi mchere kumachepa, zomwe zingayambitse shuga wambiri m'magazi.

Thupi limayesetsa kwambiri kuti liphwanye ndi kugaya mapuloteni, ndipo munthu akamadya chakudyachi pamodzi ndi chakudya, amatha kuchepetsa kutuluka kwa chakudya m'magazi.

4- Kupanda mafuta athanzi

Mofanana ndi mapuloteni, mafuta amachepetsanso kugaya kwa chakudya, zomwe zimathandiza kuchepetsa mwayi wa shuga wambiri. Mafuta athanzi amaonedwanso ngati zakudya zokhutiritsa, zomwe zikutanthauza kuti munthu amamva kukhuta kwa nthawi yayitali pambuyo pa chakudya cham'mawa. Chifukwa cha kukhuta kwamafuta, zakudya zopatsa thanzi, kuphatikiza zakudya izi, zimatha kuchepetsa kudya komanso kugawa zakudya kuti zithandizire kuwongolera shuga wamagazi.

Mafuta athanzi, monga mafuta osatha omwe amapezeka mu mapeyala, mtedza ndi mafuta a mtedza, amatha kuchepetsa kutupa m'thupi ndipo nthawi zambiri safuna kukonzekera kwambiri asanawaphatikize pa chakudya. Mwachitsanzo, onjezerani theka la avocado ku tositi yambewu zonse m'malo mwa kupanikizana, onjezerani batala wa nati ku maapulo kuti muwonjezere mapuloteni ndi mafuta, ndi kuwaza batala wa mtedza.