Zakudya zabwino ndi zakudya kwa odwala matenda a shuga 2

Matenda a shuga ndi matenda aakulu kwambiri omwe amakhudzidwa ndi matenda enaake. Popeza kuti ziphuphu sizingatheke kukhala ndi mphamvu yeniyeni ya insulini, yomwe imatha kuthana ndi kuchuluka kwa shuga, odwala amafunikira chakudya chapadera.

Mwa njira, pansi pa zakudya sikutanthauza kukana kwa nthawi yayitali zinthu zina, koma mfundo yachiwiri ya zakudya, zomwe ziyenera kutsatiridwa ku moyo wonse. Izi ndi zoona makamaka kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2.

Zololedwa

Ngakhale kuti zakudya zolimbitsa thupi za odwala matenda ashuga, mndandanda wa zakudya zomwe zingawonongeke ndizowonjezereka. Kuti tipeze mosavuta, tidzigawa m'magulu angapo.

1. Mulimonse, mungathe kudya masamba obiriwira, omwe ali ndi mitsempha yambiri, chifukwa ali ndi madzi ambiri. Kaloti, beets, kabichi, nkhaka ndi tomato zingadye monga momwe mumakonda, apa pali bowa. Koma ndi mbatata muyenera kukhala osamala kwambiri.
2. Teya ndi khofi ziyenera kumwa mowa popanda shuga. Ndipo pakukonzekera zakumwa zina muyenera kugwiritsira ntchito mafuta ochepa otengera shuga.
3. Nyama ndi mkaka zimadyetsedwa popanda mafuta. Koma panopa, ntchito yawo imayang'aniridwa mwamphamvu. Mofananamo, ndizoyenera kuchita ndi mkate, tchizi ndi nyemba.

Ndipo tsopano za zoletsedwa

Monga momwe mukuonera kuchokera mndandanda womwe waperekedwa pamwambapa, chakudya cha shuga sichikhoza kukhala chowopsya monga momwe chimawonekera poyamba. Koma ndibwino kuziganizira ndipo, ngati n'kotheka, patula (kapena kuchepetsa kugwiritsa ntchito) zakudya zina. Chimene simungadye ndi shuga :

• Buluu, kirimu wowawasa, kirimu ndi kanyumba tchizi ndi mafuta ochuluka
• Mayonesi, margarine ndi mafuta aliwonse a nyama
• Mtedza ndi mbewu
• Kusuta ndi mankhwala (chiwindi, impso, mapapo, mtima)
• Kutengeka kwathunthu ku zakudya za confectionery ndi zakumwa zotsekemera. Nthaŵi zambiri, mumayenera kusiya mowa kwambiri.

Pangani menyu

Timapereka chitsanzo chochepa cha zakudya zimene mungadzipangire nokha. Mu mabotolo pafupi ndi mbale iliyonse, kuchuluka kwa kuchuluka kwa chakudya chowerengedwa patsiku kudzasonyezedwa. Malamulo akuluakulu a chakudya chotero nthawi zambiri, koma osakwanira. Chitsanzo cha zakudya za shuga :

Chakumwa. Khola la oat pamadzi. Mukhoza kutenga buckwheat (25%).

Chakudya cham'mawa chachiwiri chimakhalapo maola awiri mutangodya chakudya choyamba. Idyani magalamu 100 a kanyumba kakang'ono ka mafuta (15%).

Chakudya. Kuti mukongoletse, konzekerani mphodza wa masamba, kachiwiri pamadzi. Mukhoza kuwonjezerapo ndi nyama ya nkhuku kapena nyama yowiritsa ndipo mukhale ndi zakudya zopatsa thanzi (30%).

Zakudya zowonongeka zimayamba patatha maola atatu masana. Kwa iye, zimakwanira zipatso zonse (10%).

Chakudya chamadzulo chimatha kukhala maola asanu asanagone. Mukhoza kuphika omelet kapena wiritsani (nsomba) ndi nsomba (20%).

Ola limodzi musanagone, ngati mumakhala ndi njala yambiri, mukhoza kumwa mkaka wa mkaka kapena kefir.

Zotsatira zina za madokotala

Kwa odwala matenda a shuga, ndikofunika kuti nthawi zonse aziwunika shuga la magazi. Choncho, ngati mukufuna kukonza zakudya zanu ndi mankhwala atsopano, onetsetsani kuti musanthula pambuyo pake kuti mudziwe kuti chakudya chatsopano sichivulaza.

Ena samaganiza kuti moyo wawo ulibe chokoma, ndipo matenda a shuga amawazunza kwenikweni. Mwamwayi, panopa mumagula ma cookies, komanso maswiti a chokoleti kwa odwala matenda a shuga ochokera ku fructose.

Monga odwala matenda a shuga amanena, matenda si chiganizo, koma ndi njira ya moyo. Choncho, kumamatira ku zakudya komanso kugwiritsa ntchito mwakhama, mukhoza kukhala ndi moyo kwa nthawi yaitali.