Kodi pali matenda a shuga?
Aliyense amadziwa kuti kudya odwala matenda a shuga ayenera kukhala ndi chiwerengero chochepa cha m'magazi. Choncho, munthu sayenera kudya maswiti, shuga, uchi, ma coki, madzi a chimanga komanso owonjezera.
Muyenera kuyesa kuti musadye timadziti tomwe timagwiritsa ntchito, ngati shuga la magazi ndi lalikulu kwambiri. Pewani chakudya chofulumira, ali ndi shuga wambiri, ngakhale atakhala otsekemera.
Yesetsani kudya ndiwo zamasamba, walnuts, avocado, nsomba za m'nyanja ndi nyemba.
Zomera zamasamba
Zamasamba ndi masamba zimatha kudyetsedwa tsiku lililonse. Mu katsabola, udzu winawake wa celery ndi parsley, musakane. Parsley ikhoza kuchepetsa shuga wamagazi, komanso imakhala ndi mavitamini ambiri ndikutsata zinthu.
Zomera, zowonjezera zambiri komanso pafupifupi mafuta. Ali ndi zakudya zochepa, kotero azidyeni ndipo musaganize kalikonse: nkhaka, kabichi wa mitundu yonse, radish, kaloti, radish, ndi zina zotero. Pofuna kuwonjezera mlingo wa shuga m'magazi, nkofunikira kudya zambiri. Mwachitsanzo, 10-12 g shuga ali 200 g ya kaloti ndi beets, 350-400 g kabichi, 600-700 g wa dzungu kapena nkhaka, 400 gm.
Selari ndi kaloti zili ndi naprovitamin A ndi zina zofunika kwambiri za carotenoids. Amachepetsa chiopsezo cha matenda a myocardial infarction.
Zomera zamasamba ndi zipatso (nandolo, sipinachi, broccoli, tsabola, kabichi wa Chinese, kiwi, katsitsumzukwa, udzu winawake, mapeyala wobiriwira ndi maapulo, nyemba zobiriwira, ziphuphu za Brussels, ziphuphu, mazira, zukini) zili ndi indoles ndi luteins zomwe zimapangitsa thanzi ndi antioxidizing katundu.
Chifukwa cha thiosulfates ndi allicin, zomwe zimapezeka mu adyo ndi anyezi, mapuloleteni samamatirana. Kuwonjezera apo, zinthu izi zimatsitsimutsa mitsempha ya pulmonary. Garlic imachepetsa "cholesterol" choipa m'magazi ndi kuchepetsa kuthamanga kwa magazi.
Mbatata ndi masamba omwe ali ndi zakudya zowonjezera, kotero anthu omwe amadwala matenda a shuga amayenera kuigwiritsa ntchito mosalekeza, makamaka. Mbatata yosenda mwamsanga imapanga shuga m'magazi, kusiyana ndi kuswedwa mu mawonekedwe onse.
Zomera zambiri ndi zipatso zimapindula mu anthocyanins ndi phenolic resins, zomwe zimateteza thupi ku ukalamba ndi antioxidants.
Walnuts
Nkhono zisanu ndi ziwiri za walnuts zili ndi 2 g wa zitsulo zabwino komanso 2.6 g ya alpha linolenic acid. Zigawozi ndizofunikira kuti chimbudzi ndi thupi likhale bwino.
Mmalo mwa masangweji, mungadye mtedza wothandiza monga zakudya zopanda chotupitsa kapena mukhoza kuwonjezeranso ku mbale zowonongeka. Walnuts ndi ofunikira kwambiri malingaliro, kotero nthawi zakale, sizinali zotheka kuzidya chifukwa iwo ankaganiza kuti malingaliro awo sanali ofunika kwa aliyense.
Walnuts, onse owonjezeka komanso ochepetsedwa acidity akhoza normalize asidi sing'anga. Kuonjezerapo, pogwiritsa ntchito mankhwalawa, simukungowononga khunyu, komabe mukhoza kuchiza ngati mukudwala.
Mfundo yofunika kwambiri kwa anthu omwe amadwala matenda a shuga ndi achibale awo - walnuts ali ndi magnesium ndi zinc, monga momwe akufunira kuti athetse shuga. Kuphatikiza apo, ali ndi zinthu zomwe zimatha kuletsa kunenepa kwa chiwindi.
Gwiritsani ntchito mazira asanu ndi awiri tsiku ndi tsiku, ndipo mukhoza kuchotsa vuto la kuchepa kwa magazi m'thupi ndi kupangitsa kuti zotengerazo zikhale zotsika kwambiri, zomwe ndi zofunika kwambiri kwa odwala shuga. Cobalt, chitsulo, zinc imed, zomwe zimakhala mu mtedza, kuthetsa zizindikiro za matenda a shuga, zomwe sizothandiza.
Ma mtedza ali ndi ayodini wambiri, mafuta ofunikira ndi zinthu zomwe zimayesedwa zomwe zimayesedwa ndi ziwalo zonse, ndi odwala shuga ali mu dongosolo.
Kuchotsa
Kulepheretsa ndi chinthu chamtengo wapatali komanso chopambana chomwe chili chofunikira kwambiri kwa anthu omwe akudwala matenda a shuga. Ndiwothandiza kwambiri kwa anthu omwe ali ndi matenda, matenda a m'mimba ndi matenda oopsa.
Zipatsozi zili ndi zinthu zamtengo wapatali - mannoheptulose, zomwe zimachepetsa shuga m'magazi.
Maselo a ziwalo zonse, kuphatikizapo ubongo, amatenga mphamvu ya shuga, ndipo izi zimapangitsa kuti zinthu zikhale bwino, kukhala bwino komanso kusamala kwambiri.
Mavitamini ali ndi mavitamini ambiri, omwe amapezeka ndi B6, chifukwa cha zonse zomwe zimachitika m'thupi. Izi zimathandiza kwambiri anthu omwe akudwala matenda a mtima.
Pakuti shuga ya shuga yodwala ngati dzanja lamanja, chifukwa cha potaziyamu ndi mkuwa, imayimitsa mankhwala oyenera mu thupi.
Mukhoza kudula chipatso mu saladi kuti mupatse zakudya komanso kukoma. Kuwonjezera pamenepo, avoti ndi gwero la mapuloteni.
Nsomba za m'nyanja
Matenda a shuga ndi ofunika kwambiri kudya nsomba za m'nyanja, chifukwa ndi zothandiza chifukwa cha kuchuluka kwa mapuloteni, mavitamini, micelelo ndi zakudya zina zomwe thupi limasowa kwambiri.
Phindu lalikulu la nsomba ndiloti limadetsedwa kwambiri kuposa nyama ya nyama ndi mbalame, komanso icicles, nsomba zili ndi mapuloteni, omwe ali ndi amino acid oyenera.
Ndikofunika kudziwa kuti zomwe zili mu mapuloteni zimadalira mtundu wa nsomba. Mapuloteni apamwamba mu salon, whitefish, ndowa, stellate sturgeon, beluga. Akatswiri amanena kuti palinso mapuloteni ambiri m'matumbo kuposa nkhuku, komanso sazan - kuposa ng'ombe.
Kuwonjezera pa mapuloteni a shuga, nkofunika kwambiri kuti nsomba ili ndi zakudya zabwino chifukwa cha mafuta ambiri omega-3, Omega-6. Ambiri a iwo ali olemera mu saumoni ndi tuna. Mafuta a mafutawa ali ndi ubwino wambiri:
- kuchepetsa kulemera
- kupewa matenda a mtima
- zofunikira pa njira zothandizira
- khala ndi zotsutsana ndi zotupa.
Pazinthu zina zonse, nsomba ndi phosphorous, fluorine, magnesium, potassium, ayodini, komanso vitamini A, E, D ndi B mavitamini.
Ndi matenda a shuga, ndi bwino kugwiritsa ntchito nsomba zomwe zophikidwa, jellied ndi kuphika.
Nyemba
Nkhumba, nyemba, nyemba ndizo zimayambitsa zowonjezera zinthu zofunika kwambiri pa matenda a shuga. Zabwino kwambiri, ngati zatsopano, zabwino, kapena zozizwitsa.
Mavitamini ali ndi chomera chochuluka (soya, nandolo, mphodza, nyemba za impso), komanso minerals (calcium), phytoestrogens, mavitamini ndi zinthu zina zothandiza kwambiri zomwe zingateteze thupi ku matenda. Ndi bwino kudya nyemba kangapo pa sabata pang'onopang'ono. Sankhani chakudya chamadzulo - nthawi yomwe imayenerera bwino.
Mavitamini amapanga gel m'kati mwa matumbo, chifukwa cha shuga wa chakudya chimapita pang'onopang'ono m'maselo.
Nyemba ndi imodzi mwa magwero abwino kwambiri a omega-3 fatty acids. 7 magalamu 7 a zitsulo zosungunuka, 17% ya kudya tsiku ndi tsiku ndi 63% ya diary ya folic acid ili ndi theka la chikho.
Popeza mankhwalawa ali ndi mapuloteni ambiri, koma ali ndi mafuta pang'ono, ndiwo chakudya chabwino kwambiri cha odwala shuga.
Ngati munagula nyemba zam'chitini, kumbukirani kuti mwa kuwonetsetsa bwino, muyenera kutsukidwa bwino kuti muchotse mankhwala osungirako mankhwala ndi mchere. Pokonzekera, kumbukirani kuti nyemba zimagwirizana bwino ndi ndiwo zamasamba.
Chinthu chofunikira kwambiri chomwe mukuyenera kukumbukira pamene mukuchiza matenda a shuga - zakudya sizosangalatsa, mankhwala. Choncho, muyenera kuonetsetsa kuti ndiyomweyi komanso ili ndi mavitamini ambiri oyenera.