Zakudya 15 Zabwino Kwambiri Kwa Ashuga

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Chaka chilichonse, mwezi wa Novembala umawerengedwa kuti Mwezi Wodziwitsa za Matenda A shuga - womwe umakondwerera padziko lonse lapansi kuti udziwitse anthu za matenda amtundu wa Type 1 ndi Type 2. Mutu wa Tsiku la Mashuga Padziko Lonse komanso mwezi wodziwitsa za matenda a shuga 2019 ndi 'Banja ndi Matenda a shuga'.

Mwezi Wodziwitsa za Matenda a Shuga 2019 umafunanso kuyang'ana kulumikizana pakati pa matenda ashuga ndi matenda amtima. Pa mwezi wazidziwitso uwu, tiyeni tiwone mitundu yazakudya zabwino zodwala matenda ashuga zomwe sangakhale nazo popanda nkhawa.

Kukhala ndi matenda ashuga kumachepetsa chikhumbo chokhala moyo wabwinobwino m'njira zosiyanasiyana. Ndipo chimodzi mwazolephera kapena zovuta ndikumenya nkhondo yosankha zakudya zopatsa thanzi. Mukamamwa mankhwala a matenda ashuga, muyenera kudya pang'ono posonyeza kufunikira konyamula zokhwasula-khwasula zomwe sizingasokoneze thanzi lanu kapena kukulitsa vutoli. Chifukwa chake, ndikofunikira kuti musankhe chotupitsa chopatsa thanzi chomwe chingakuthandizeni kupewa kuchuluka kwa shuga m'magazi kuti muchepetse ^[1] .

Pali mafotokozedwe ambiri pazomwe munthu wodwala matenda a shuga amatha kudya komanso sangadye, chifukwa cha shuga wambiri wamagazi ^[ziwiri] . Ngakhale kuli kofunikira komanso kofunikira kusankha chotupitsa chopatsa thanzi, sizovuta kusankha chimodzi. Zinthu za tsiku ndi tsiku zomwe mumadya ndikukumana nazo zimatha kupanga zokhwasula-khwasula ngati zitadyedwa moyenera, kuphatikizidwa ndi chakudya choyenera, ndikudya kuchuluka koyenera.

Onani kuchuluka kwa zosankha zomwe zatchulidwa pansipa.

Zakudya Zosakaniza Zabwino Kwa Matenda A Shuga

1. Apple yokhala ndi chiponde

Chakudya chambiri chopatsa thanzi, maapulo omwe amatha kudya amatha kukupangitsani kukhala okhutira kwa nthawi yayitali ndipo ngati mudya musanadye, zingakuthandizeni kuyendetsa kalori yanu. Maapulo odulidwa ndi batala amakupatsani mphamvu ndi fiber. Mutha kutenga apulo imodzi yapakatikati ndi supuni 2 za batala wa chiponde. Onetsetsani kuti musadye maapulo angapo ^[3] .

2. Masamba osaphika

Njira yabwino yoperekera zakudya zokhwasula-khwasula, kudya ndiwo zamasamba zosaphika zitha kuthandizira kuti shuga yanu yamagazi isamayime. Tengani bokosi lodzaza kaloti, nkhaka ndi letesi. Zamasamba izi zimatha kudyedwa zosaphika ndipo sizimakhudza kwenikweni glycemic index ^[4] .

3. Maamondi

Izi zimakupatsirani mphamvu zokhazikika chifukwa cha omega-3 fatty acids omwe amapezeka mwa iwo. Maamondi amathandizanso kupatsa Vitamini E. Khalani ndi ma almond ochepa (6-8) ochepa okha chifukwa ali ndi ma calories ambiri ^[5] .

4. Azungu ovuta owira dzira

Mapuloteni ochokera kwa azungu azungu ndiabwino kwambiri pa thanzi lanu, chifukwa amathandizira kuti shuga wamagazi anu akhale okhazikika. Muthanso kupanga ma muffin a dzira, omwe amapangidwa posakaniza masamba ndi azungu azira ^[6] .

5. Kukutira letesi ya salami

Odwala matenda ashuga ayenera kudalira zakudya zopanda pake m'malo mwa chakudya. Chifukwa chake salami (nkhuku, nkhukundembo kapena ham) ndichakudya chabwino kwambiri chomwe chimafikira pafupifupi ma calories 80. Onjezerani letesi kuti mukhale ndi zakudya zowonjezera ^[5] .

6. Mzere wa tchizi

Chakudya chambiri chokhala ndi mapuloteni, izi zitha kuthandizira kukhazikika kwa shuga wanu ndikupatsanso mphamvu zofunikira. Zothandizira ziwiri zazingwe zazingwe zimaphatikiza ma calories 100.

7. Mapuloteni opangira tokha

Njira yabwino kwa odwala matenda ashuga, zomanga thupi zimatha kupereka kuchuluka kwa mapuloteni. Mosiyana ndi mabotolo ogulitsidwa m'sitolo omwe ali ndi shuga wambiri, zopangira zokometsera zokhala ndi shuga zimakhala zochepa. Yesani kupanga mapuloteni omata ndi chiponde, whey protein ndi oat ufa ^[7] .

8. Zipatso zosalala

Odwala matenda ashuga amatha kuyesa papaya, sitiroberi kapena zipatso za manyumwa kuti achepetse kulemera kwawo ndikupeza michere yathanzi. Idyani zipatso zomwe zili ndi index ya glycemic index (55 kapena yocheperako).

9. Pistachios

Izi zimathandizira kuchepetsa kuchuluka kwama cholesterol ndipo sizimakulitsa kuchuluka kwa magazi m'magazi. Ubwino wapadera pakudya pistachios ndikuti muyenera kuwakhomerera motero amakakamizidwa kudya pang'onopang'ono ^[8] .

10. Ophwanya shuga

Ophwanya matenda ashuga amapezeka m'sitolo iliyonse masiku ano. Khalani ndi 3-4 mwa osokoneza awa nthawi imodzi.

11. tchizi kanyumba kansalu

Muli ndi mapuloteni olemera komanso okhala ndi shuga wotsika kwambiri, kanyumba kanyumba kamathandizira kukulitsa mphamvu zanu ndipo ndi chisankho chabwino. Mutha kuthira kanyumba kanyumba ndikuthira mafuta omega-3 fatty acid ^[9] .

12. Batala wa chiponde pa zidutswa za mkate

Monga tanenera kale, batala wa chiponde ndi imodzi mwazosankha zabwino zodyera anthu ashuga. Peanut butter imapereka mlingo woyenera wamafuta okhathamira ndi mono komanso chuma chambiri chothana ndi mapuloteni. Mutha kukhala ndi batala wa kirimba wokhala ndi chopondera mkate kapena ziwiri kuti mukhale ndi chakudya chopatsa mphamvu ^[3] .

13. Msuzi wa nyemba wakuda

Olemera mu fiber ndi mapuloteni, nyemba zakuda ndizothandiza kwambiri kwa anthu omwe ali ndi matenda ashuga. Sakanizani nyemba zophika zakuda ndi masamba odulidwa (anyezi ndi tsabola) kuti mupange saladi. Izi zitha kuthandiza kuchepetsa kuchuluka kwa insulin mukatha kudya komanso kupewa spikes zama shuga m'magazi ^[10] .

14. Mbuluuli

Ngakhale zitha kuwoneka ngati chakudya chopanda thanzi, ma popcorn ndi chakudya chopanda thukuta chopatsa thanzi ndipo chimawerengedwa kuti ndi chimodzi mwazakudya zabwino kwambiri kwa anthu omwe ali ndi matenda ashuga. Mafuta ochepa, ma popcorn amatha kuthandizira kuchepetsa kunenepa komanso kuchuluka kwa shuga wamagazi. Khalani ndi chikho chimodzi cha ma popcorn ngati chotukuka ndipo musagule zithunzithunzi zopangidwa kale ^{[khumi ndi chimodzi]} .

15. Nsawawa zokazinga

Chitsime chabwino cha mapuloteni ndi CHIKWANGWANI, nandolo ndi othandiza pa thanzi lanu lonse ndikuthandizira kupewa kukula kwa matenda ashuga, chifukwa chokhoza kuthana ndi milingo ya shuga m'magazi ^[12] .

Zakudya zina zopatsa thanzi zomwe mungaganizire ndi yoghurt, tuna saladi, hummus, guacamole, timitengo ta ng'ombe, avocado, mbewu za chia, njira zosakanikirana, ndi edamame (soya wobiriwira).

Maphikidwe Aakulu A Zaakudya Za shuga

1. Mitsuko ya batala ya chiponde (yotsika-carb & gluten)

Zosakaniza ^[13]

• 1 chikho batala unsalted chiponde batala
• 1 & frac12 scoop vanilla protein ufa
• & frac12 tsp. Kutulutsa vanila
• 1 tsp. sinamoni
• 2 tsp. alireza
• Mtedza wosaphika wopanda mchere

Mayendedwe

• Ikani mtedza wosaphika mu blender ndikuphatikizana mpaka atasweka.
• Tumizani ku mbale ndikuyika pambali.
• Sakanizani zotsalazo limodzi mu mbale mpaka yosalala.
• Sungani mtandawo mu mipira yaying'ono.
• Kenaka, falitsani mipira mu chiponde ndikugwedezeka ndikusamutsira ku pepala lophika lokhala ndi zikopa.
• Ikani m'firiji ndikukhala kwa mphindi 20-30.

2. Msuzi wa peyala

Zosakaniza

• 1 pakati peyala, peeled, cored ndi diced
• 1 chikho chodulidwa anyezi
• 1 chikho peeled seeded akanadulidwa nkhaka
• & frac12 chikho chodulidwa phwetekere watsopano
• Tsabola 1 belu
• Supuni 2 zodulidwa mwatsopano cilantro
• & frac12 supuni yamchere mchere
• & frac14 supuni ya tsabola wotentha msuzi

Mayendedwe

• Phatikizani peyala, anyezi, nkhaka, tsabola, phwetekere, supuni 2 cilantro, mchere ndi msuzi wa tsabola wotentha mu mphika wapakati ndikusakaniza pang'ono.
• Phimbani ndi refrigerate ola limodzi musanatumikire.

3. Mazira akunyanja aku Mediterranean

Zosakaniza

• & kapu ya frac14 yomata bwino nkhaka
• & kapu ya frac14 yomata bwino phwetekere
• Supuni 2 tiyi ya mandimu watsopano
• 1/8 supuni ya supuni mchere
• Mazira 6 ophika molimbika, osenda ndikucheka pakati kutalika kwake
• 1/3 chikho chokazinga adyo kapena kukoma kulikonse

Mayendedwe

• Sakanizani nkhaka, phwetekere, mandimu, ndi mchere mu mbale yaying'ono
• Sakanizani zonsezi palimodzi.
• Chotsani yolks m'mazira.
• Supuni supuni 1 ya hummus mu dzira lililonse theka.
• Pamwamba ndi & frac12 supuni ya nkhaka-phwetekere osakaniza ndi parsley.

1. [1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Kugwiritsa ntchito khofi, tiyi wobiriwira, tiyi wa oolong, tiyi wakuda, zotsekemera za chokoleti ndi zakumwa za khofi zokhudzana ndi chiopsezo cha matenda ashuga mwa amuna ndi akazi achi Japan.
2. [ziwiri]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Zakudya zamadzimadzi zothandiza anthu omwe ali ndi matenda a shuga amtundu wa 1 amapewa kuyambika kochita masewera olimbitsa thupi hypoglycemia. Mankhwala ndi sayansi pamasewera ndi masewera olimbitsa thupi, 32 (5), 904-910.
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5. [5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Kugwiritsa ntchito kuchuluka kwamahydrohydrate muzochitika zamankhwala ashuga.Journal of the American Dietetic Association, 98 (8), 897-905.
6. [6]Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Mafuta otsika motsutsana ndi chakudya chambiri chogona nthawi yogona mwa ana ndi achinyamata omwe ali ndi matenda a shuga a mtundu 1. Matenda a shuga, 9 (4pt1), 320-325.
7. [7]Bungwe la American Diabetes Association. (2007). Kusamalira matenda ashuga m'misasa yama shuga. Kusamalira matenda ashuga, 30 (suppl 1), S74-S76.
8. [8]Pezani nkhaniyi pa intaneti Yale JF (2004). Nocturnal hypoglycemia mwa odwala matenda a shuga omwe amathandizidwa ndi insulin. Kafukufuku wa matenda ashuga ndikuchipatala, 65, S41-S46.
9. [9]Wolever, T. M., Jenkins, D. J. A., Vuksan, V., Jenkins, A. L., Buckley, G., Wong, G. S., & Josse, R. G. (1992). Zopindulitsa za zakudya zochepa za glycemic index mu mtundu wa 2 Diabetic Medicine, 9 (5), 451-458.
10. [10]Geil, P.B, & Anderson, J. W. (1994). Zakudya zopatsa thanzi komanso tanthauzo la thanzi la nyemba zouma: kuwunika. Journal of the American College of Nutrition, 13 (6), 549-558.
11. [khumi ndi chimodzi]Pezani nkhaniyi pa intaneti Alhassan, A. J., Sule, M. S., Atiku, M.K, Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Zotsatira za peyala yamadzi a peyala (Persea americana) yotulutsa mbewu pa alloxan makoswe a shuga.Greener Journal of Medical Science, 2 (1), 005-011.
12. [12]Sievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., ... & Jenkins, D. J. A. (2009). Zotsatira za nyemba zosakhala mafuta pakulamulira kwa glycemic: kuwunika mwatsatanetsatane ndikuwunika meta kwamayeso oyeserera omwe amayesedwa mwa anthu omwe ali ndi matenda ashuga.
13. [13]Kudziyang'anira matenda ashuga. (nd). Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zaanthu Zaosakaniza [Blog post]. Kuchokera ku, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/

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