Kuti muchite izi, musaiwale za zigawo zitatu za chikhalidwe chabwino cha thanzi: shuga nthawi zonse, zakudya zoyenera komanso zolimbitsa thupi. Chakudya chabwino cha matenda a shuga sichifuna kuchepetsa shuga, komanso kuchepetsa kumwa mafuta. Tidzakambirana za zonsezi pansipa.
Monga momwe kafukufuku wamakono wamankhwala akuwonetsera, sikuli koyenera kuchotsa shuga ku zakudya za wodwala matenda a shuga. Mukhoza kuchoka mu zakudya zomwe timakonda shuga kapena shuga, zomwe zimayesedwa kuti zilowe m'malo mwa zinthu zina, zotsekemera. Ndikofunika kuti muwerenge molondola mlingo wa momwe mumagwiritsira ntchito pogwiritsa ntchito chidziwitso cha magazi.
Zovuta, zomwe zimawopa odwala matenda a shuga, zingapeŵe mwa kulamulira mlingo wa shuga m'magazi. Choncho, muyenera kusankha zakudya zoyenera matenda a shuga.
Matenda a shuga ayenera kumvera malamulo awa:
- Tiyese kuyesa kutsimikiza kuti magawo onse atengedwa pakudya, chamasana ndi chakudya ndi ofanana ndi kukula;
- ndi bwino, ngati chakudya chimatengedwa tsiku ndi tsiku nthawi imodzi;
- Zakudya sayenera kuphonya;
- panthawi imodzimodziyo, muyeneranso kuchita masewera olimbitsa thupi;
- chimodzimodzi ndi kumwa mankhwala a shuga.
Zotsatira zoterezi zingathandize kusunga shuga m'magazi ofanana, pamlingo woyenera. Pamene munthu atenga chakudya, msinkhu wa shuga m'magazi ake umatsika. Ngati chakudya chimodzi chidadyedwa pang'ono, ndipo panthawi ina - zambiri, padzakhala kusinthasintha mu msinkhu wa shuga. Kusinthasintha kotereku ndi koopsa kwambiri kusiyana ndi kusiyana kochepa nthawi zonse ndi mlingo umene thupi lingathe kusintha.
Posankha zinthu zimatsatira malamulo awa:
- Kugawidwa kwa chakudya kukhala magawo kumachitika malinga ndi kuchuluka kwa tsiku ndi tsiku kwa zakudya zambiri ndi zakudya (mavitamini, mchere);
- konzekerani chakudya kuchokera ku zinthu zodziwika bwino: masamba, zipatso, nyama, mkaka;
- mankhwala amasankhidwa otsika kwambiri, izi zimachepetsa chiopsezo cha mavuto a mtima pafupifupi kawiri;
- Zakudya zonenepa ndi zonunkhira sizotsutsidwa kotheratu, koma zimaletsedwa;
- Zakudya za nyama zingathe kuphikidwa pafupifupi popanda zoletsedwa.
Zakudya zabwino zimaphatikizapo kuganizira zofunikira za tsiku ndi tsiku. Iwo akhoza kukhala osiyana mwa anthu omwe ali ndi njira zosiyanasiyana za moyo, katundu wosiyana, zaka. Musaiwale kuti muyenera kulamulira pa maonekedwe olemera. Choncho, chakudyacho chimapatsa mpata kuchepetsa thupi. Kulemera kwakukulu kumawonjezera kulemetsa pamtima, mitsempha ya magazi, minofu ya minofu ndi kuonjezera chiopsezo cha mavuto.
Pafupifupi, magulu atatu a zakudya adapangidwa: 1200-1600, 1600-2000 ndi 2000-2400 ma calories. Sizinali zambiri. Malingana ndi malamulo okhudzana ndi zakudya za anthu abwino omwe amagwira ntchito yolimbitsa thupi (mwachitsanzo, ogwira ntchito ku ofesi), mlingo wa mphamvu yogwiritsira ntchito mphamvu ndi pafupifupi 2,700 calories kwa amuna ndi 2,500 kwa amayi.
Gulu loyambirira (chakudya cha ma 1200-1600 calories) ndiloyenera kwa amayi omwe ali ndi zochepa zochepa zomwe amachita tsiku ndi tsiku komanso kwa apamwamba omwe alibe katundu.
Chakudya cha tsiku ndi tsiku chimagawidwa m'magawo 6 ofanana, omwe amatengedwa nthawi zonse. Nthawi yogona sichiwerengedwera. Chakudyacho chimaphatikizapo magawo 1-2 a zakudya za mkaka, magawo 1-2 a mbale zakudya, masamba 3 a masamba. Zakudya zopangidwa ndi mafuta zilipo m'magawo osachepera atatu.
Gulu lachiwiri (kudya zakudya zopitirira 1600-2000) ndiloyenera kwa amayi akulu omwe amafunika kulemera. Kuonjezera apo, kwa amuna omwe ali ochepa kapena ochiritsira kukula ndi zochitika zowonongeka nthawi zonse komanso amuna omwe ali kutali, omwe amafunika kulemera.
Chakudya cha tsiku ndi tsiku chimagawidwa m'magawo asanu ndi atatu ofanana, omwe amatengedwa nthawi zonse. Nthawi yogona siidatengedwa. Chakudyacho chimapangidwa ndi zakudya zitatu za mkaka, chakudya cha 1-3 cha nyama, magawo 4 a masamba kapena zipatso. Zakudya zopangidwa ndi mafuta zilipo osapitirira 4 servings.
Gulu lachitatu (kudya zakudya zamakilomita 2000 mpaka 2400) ndiloyenera kwa amayi ndi amuna omwe akukula kwambiri ndi ntchito yogwira ntchito.
Chakudya cha tsiku ndi tsiku chimagawidwa m'magawo 11 ofanana. Chakudyacho chimaphatikizidwa ndi mavitamini awiri a mkaka, mavitamini 2 a mbale, zakudya zamasamba 4 ndi zipatso zitatu za zipatso. Mafuta sayenera kukhala oposa 5 ma servings.
Kudya kotereku, mbali zina zimatanthawuza kuti ndi chakudya chapadera chomwe chili ndi caloric. Izi zikutanthauza kuti pa chakudya cha gulu lachitatu, gawo limodzi la mankhwalawa liri ndi 2400: 11 = makilogalamu 218. Zamakono za caloric zimagwirizana malinga ndi magome. Mu mbale imodzi, zingapo zingagwiritsidwe ntchito: mkaka, ndiwo zamasamba, ndi zina zotero. Njira iyi yopatulira magawo imathandiza kupeza chakudya choyenera chomwe chidzasunga shuga nthawi zonse m'magazi.
Tiyenera kukumbukira kuti odwala shuga ayenera kupeŵa kugwiritsa ntchito "chakudya chokhazikika". Zimakhudza kwambiri msinkhu wa shuga. Zakudya zam'mimba zotentha mofulumira zimapezeka m'masewotsu, shuga, chokoleti. Chakudya chapadera, chomwe chimagulitsidwa m'masitolo pa "masamulo a anthu odwala matenda a shuga" alibe mapu.
Mu matenda a shuga, kudya kalori kungakhale 50-60% chifukwa cha chakudya. Zakudya "Zachangu" zimaloledwa ndi chakudya "chochedwa" chomwe chimapezeka mu mkate wochokera ku ufa wokwanira. Chakudya mungathe kuwonjezera shuga wofiira wofiira. Ndi wolemera mu mchere komanso amakhala ndi chakudya, chomwe chimapitirira pang'onopang'ono kusiyana ndi omwe ali ndi shuga woyera. Pa tsikulo, mungathe kulola masupuni awiri a shuga a bulauni, omwe, ngati n'kotheka, amagawidwa mofanana ndi zakudya zonse.
Chakudya cha odwala shuga ayenera kukhala ndi mavitamini okwanira, makamaka magulu B ndi C.