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Zakudya zabwino za odwala matenda ashuga ndizosiyana kwambiri ndi zaumoyo. Munthu akapezeka ndi matenda ashuga, amayenera kukhala odyera posankha kwa moyo wanu wonse. Pofuna kulimbikitsa zakudya zopatsa thanzi zomwe zili ndi micronutrients, odwala matenda ashuga ayenera kukhala osamala pazakudya zilizonse zomwe amadya. [1]
Kudya moyenera kumachepetsa chiopsezo cha zovuta zokhudzana ndi matenda ashuga. Zimathandizira kukonza moyo wawo ndikuwongolera zizindikiritso zawo. Kusankha zakudya zoyipa kumangowonjezera chiopsezo cha matenda ena monga mavuto amtima. Onani zakudya zomwe odwala matenda ashuga ayenera kupewa kuti akhale ndi moyo wathanzi.
1. Mbatata
Mbatata ndi yochuluka kwambiri ndipo imakhala ndi chiwerengero cha glycemic index. Monga tikudziwa, zakudya zomwe zili ndi glycemic index zimalumikizidwa ndi chiopsezo cha matenda ashuga, kumwa kwambiri mbatata kumatha kuyambitsa matenda ashuga kapena zovuta zina. Komanso, mbatata imakhala pansi pa masamba owuma ndichifukwa chake imachotsedwa pazakudya za matenda ashuga. [ziwiri]
2. Chimanga
Mitengo imayesedwa ngati masamba okoma. Ngakhale ili ndi mavitamini, michere komanso michere yambiri, imatha kukulitsa shuga mukamadya kwambiri. Kugwiritsa ntchito manyuchi a chimanga a fructose kumatha kubweretsa matenda ashuga.
3. Zomera
Zomera za banana zimadzaza ndi zinthu zambiri zofunika. Ngakhale alibe shuga wambiri, amakhala ndi njala zomwe zimatha kuyambitsa matenda ashuga. Zomera zimatha kuthana ndi matenda ashuga koma kuchuluka kwake kumatha kukhala ndi vuto la hypoglycemic.
4. Ufa woyera wokonzedwa bwino kwambiri
Ufa woyera wosinthidwa bwino umakhala ndi ma carbs osinthidwa omwe amatha kupereka mphamvu mwachangu koma alibe michere yambiri chifukwa chakukonza kwambiri. Zinthu zophikidwa monga makeke ndi ma muffin opangidwa ndi ufa woyera ziyenera kupewedwa ngati muli ndi matenda ashuga. [3]
5. Mpunga woyera
Mbewu zoyera monga buledi woyera ndi pasitala yoyera ndizambiri. Ngakhale njere zonse zimakhala zowuma koma njere zoyera zimakhala ndi zambiri poyerekeza ndi mbewu zonse. Odwala matenda ashuga ayenera kusinthana ndi chakudya chambiri chazakudya kuti athetse matenda ashuga. [4]
6. Zogulitsa nyama
Mapuloteni ndi ofunikira pakukula ndi kukula kwa thupi. Zina mwazinthu zanyama monga ng'ombe, mwanawankhosa ndi doko zili ndi zomanga thupi zambiri koma zimatha kuyambitsa matenda ashuga ngati azidya kwambiri. Komabe, kumwa kwake kocheperako kumalumikiziranso chiopsezo cha matenda ashuga. Idyani mapuloteni ochokera kuzomera monga nyemba, mtedza ndi mphodza.
7. Zakudya zamkaka zamafuta athunthu
Zakudya zamkaka zimakhala ndi calcium komanso mavitamini ambiri. Komabe, zopatsa mkaka zamafuta athunthu monga yogati wamafuta onse, mkaka wathunthu, tchizi wamafuta kwambiri komanso zotsekemera zimatha kukulitsa kuchuluka kwa shuga komanso chiopsezo cha matenda amtima chifukwa cha kuchuluka kwa lactose. [5]
8. Timadziti ta zipatso
Zipatso ndi gawo lofunikira pakudya kwa matenda ashuga, koma timadziti ta zipatso tomwe timapangidwa kuchokera ku zipatsozi titha kutulutsa magazi m'magazi. Zipatso zikasinthidwa kukhala timadziti, ulusi womwe uli mmenemo umasweka. Komanso shuga wambiri ukhoza kuvulaza anthu odwala matenda ashuga. [6]
9. Zakudya zamzitini ndi kuzifutsa
Zakudya zamzitini ndi zonunkhira zili ndi kuchuluka kwa sodium komwe kumatha kuonjezera chiopsezo cha kuthamanga kwa magazi kwa anthu omwe ali ndi matenda ashuga. Zakudya izi ziyenera kupewedwa komanso, kudya mchere mumchere kuyenera kuchepetsedwa.
10. Mafuta okhuta komanso osintha
Zakudya monga batala, batala la ku France, tchipisi ta mbatata, ma burger, pizza, mayonesi ndi zina zambiri zimakhala ndi mafuta okhathamira komanso osakanikirana omwe amakhala pachiwopsezo cha matenda amtima, vuto la matenda ashuga.
11. Zakumwa zamagetsi
Zakumwa zopatsa mphamvu pamsika zimakhala ndi zotsekemera zopangira tiyi ndi tiyi kapena khofi wambiri yemwe amatha kutulutsa insulin nthawi yayitali atamwa. Pewani kumwa kwake kuti muchepetse matenda ashuga.
12. Zipatso zouma
Zipatso zouma monga zoumba, prunes, nkhuyu ndi zipatso zouma ndizochokera ku antioxidants ndi mapindu ambiri azaumoyo. Komabe, ali ndi shuga wachilengedwe wambiri ndipo amakhala ndi ma calories ambiri. Amatha kukulitsa kuchuluka kwa shuga mthupi lanu mukamadya kwambiri.
Ma FAQ Omwe Amakonda
1. Ndi zipatso ziti zomwe odwala matenda ashuga ayenera kupewa?
Odwala matenda ashuga ayenera kupewa zipatso zomwe zimakhala ndi glycemic index monga nthochi yakupsa ndi mango. Ayeneranso kupewa misuzi yazipatso ndi mitundu youma yazipatso popeza ili yodzaza ndi shuga.
2. Ndi masamba ati omwe ali oyipa kwa odwala matenda ashuga?
Masamba okhwima omwe amakula pansi pano amatha kuwonjezera ngozi ya matenda ashuga kapena kukulitsa zizindikilo zake. Amaphatikizapo masamba monga mbatata ndi chilazi.
3. Kodi odwala matenda ashuga amatha kudya nthochi?
Nthochi yosapsa ndi yobiriwira imakhala ndi ma calories ochepa komanso shuga wambiri. Odwala matenda ashuga amatha kuwadya mosadukiza mulingo wama glucose. Komabe, nthochi zikakhwima, shuga amakhala ndi zochuluka zomwe zimatulutsa shuga ikamadya kwambiri.
