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Kunyumba Zaumoyo Matenda a shuga Matenda a shuga oi-Amritha K By Amritha K. pa Novembala 21, 2019| Kuwunikira By Karthika Thirugnanam

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. Ndipo 14 Novembala limadziwika kuti World Diabetes Day lomwe ndi tsiku lobadwa la Sir Frederick Banting, yemwe adapeza insulin pamodzi ndi Charles Best mu 1922.

Tsikuli linayambika mu 1991 ndi IDF ndi World Health Organisation poyankha nkhawa zomwe zikukula chifukwa cha matenda omwe akukula chifukwa cha matenda ashuga. 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. Matenda ashuga kapena matenda ashuga ndichikhalidwe chomwe chimachitika pomwe kapamba samatulutsa insulini iliyonse kapena yokwanira. Ngakhale kulibe mankhwala osatha a matenda a shuga, amatha kusungidwa ndi kusakaniza moyo wathanzi, zolimbitsa thupi komanso mankhwala ^[1] ^[ziwiri] .

Matenda a shuga ku India

Malinga ndi malipoti ochokera ku International Diabetic Foundation, India ili ndi odwala matenda ashuga ambiri kuposa dziko lina lililonse padziko lapansi, Amwenye 62 miliyoni omwe ndi, oposa 7.2% ya anthu achikulire ali ndi matenda ashuga ndipo amwenye pafupifupi 1 miliyoni amafa chifukwa cha matenda a shuga chaka chilichonse ^[3] .

Kawirikawiri amawoneka ngati likulu la matenda a shuga padziko lonse lapansi, kuchuluka kwa matenda ashuga mdzikolo ndikuchuluka kwambiri. Pokhudza zaka zilizonse, kuyambira ana, achikulire mpaka amayi apakati, dzikolo limafunikira kulowererapo matenda ashuga.

Munkhaniyi, tikupatsirani dongosolo lazakudya zamlungu ndi mlungu lomwe lingakuthandizeni kuthana ndi vuto lokhazikika mthupi lanu ndipo ndi chakudya chonse chaku India - zamasamba komanso zopanda ndiwo zamasamba. Chifukwa chake, yang'anani.

Zitsanzo Zakudya Zaku India Za Matenda A shuga

Kumwa m'mawa kwambiri

1 chikho cha madzi ofunda ndi mandimu (opangidwa ndi mandimu 1 yaying'ono ndi 1 chikho cha madzi, onjezerani uchi supuni 1 uchi)
1 chikho cha msuzi wowawa
1 chikho cha vinyo wosasa wa apulo cider (wopangidwa ndi & frac12 supuni ya ACV ndi 1 chikho cha madzi)
1 chikho cha tiyi wobiriwira
1 chikho cha tiyi wa mandimu ya ginger

Chakudya cham'mawa

1-2 zokometsera zamasamba chapati (chophimba chodyera masamba)
1-2 Dzira / nkhuku yodzaza
1-2 chana chodzaza / rajma / mung nyemba chapati
1 chikho cha poha (* onani Chinsinsi)
Masala omelette wa mazira awiri (* onani Chinsinsi)
1 chikho masala oats (* onani Chinsinsi)
2-3 Idlis wokhala ndi chikho chimodzi cha sambar

Imwani ndi kadzutsa

Khofi wakuda kapena tiyi
Tiyi wokhala ndi mkaka (mwachitsanzo, mkaka wa amondi wopanda mchere / mkaka wa soya wopanda shuga)
Khofi wokhala ndi mkaka / cholowa mkaka (mwachitsanzo mkaka wa amondi wopanda mchere / mkaka wopanda soya)
Chakudya Chamadzulo kapena Chakudya Chamadzulo (zosankha):
2 chapati kapena & frac12 chikho basmati / mpunga wofiirira wokhala ndi 1 chikho chaching'ono cha palak paneer
2 chapati kapena & frac12 chikho basmati / mpunga wofiirira wokhala ndi 1 chikho cha nkhuku / nsomba / nyama yophika
2 chapati kapena & frac12 chikho basmati / mpunga wofiirira wokhala ndi chikho chimodzi cha masamba osaphika osaphika
Zophika masamba ndi sangweji yapanera (yopangidwa ndi mkate wonse wa tirigu)
Msuzi wa nkhuku wokongoletsedwa (wopangidwa ndi mkate wonse wa tirigu)
Chana ndi saladi wa masamba ndi maolivi ndi kuvala kwa mandimu

Zosakaniza

& frac12 cup curd kapena & frac12 chikho yoghurt yokhala ndi 5-6 walnuts / ma almond
& chikho cha frac14 cha mtedza wokazinga / nyemba / mbewu
Chipatso chimodzi chaching'ono (gwava / apulo / peyala)
Mphesa 10-12
& nthochi ya frac12
& frac12 chikho cha magawo nkhaka / karoti / udzu winawake wokometsedwa ndi tsabola / mchere / madzi a mandimu
1 chikho cha phwetekere rasam

Maphikidwe

Masamba omelette

Kutumikira: 1

Nthawi Yokonzekera: 10 min

Nthawi yophika: 10 min

Zosakaniza

Mazira awiri
Supuni 1 ya maolivi / ghee
Supuni 1 akanadulidwa anyezi
Supuni 1 supuni yodulidwa
Supuni 1 akanadulidwa tomato
Supuni 1 supuni yobiriwira yobiriwira
Supuni 1 yodulidwa coriander
Mchere kuti ulawe
Tsabola wakuda wakuda kuti alawe

Malangizo

Ikani poto pansi pa stovetop ndikuthira mafuta
Menyani dzira ndi zosakaniza ndi mchere wonse
Thirani dzira losakanizika mu poto yotentha ndikuphika mpaka dzira litukuke ndipo mbali zake ndi zonunkhira
Onjezani tsabola kuti mulawe ndikutumikira

* Langizo: Mazira omwe amapezeka munjira iyi amatha kulowa m'malo mwa ufa wa besan ndi madzi

Mapuloteni a poha

Kutumikira: 4

Nthawi Yokonzekera: 10 min

Nthawi yophika: 15 min

Zosakaniza

Makapu awiri a poha
& kapu ya frac12 idamera nyemba
Mafuta a supuni 1
& frac14 supuni ya chitowe mbewu
& ginger supuni ya frac12
Supuni 2 tiyi tsabola wobiriwira wobiriwira
Masamba 6-8 curry
& frac14 chikho chodulidwa anyezi
Supuni 2 zokazinga mtedza (zosankha)
& frac12 supuni ya turmeric ufa
Supuni 1 supuni ya mandimu
Supuni 1 coriander
Mchere kuti ulawe

Malangizo

Wiritsani nyemba zomwe zatuluka m'mikapu iwiri yamadzi kwa mphindi 15 mpaka 20 ndikuyika pambali
Thirani poha wouma mu colander ndikutsanulira makapu 3-4 a madzi pa iwo kuti muwanyowetse ndikukhetsa nthawi yomweyo ndikupatula
Thirani mafuta poto, onjezerani chitowe ndikupumira kwa mphindi
Onjezerani tsabola wobiriwira wobiriwira, masamba a curry, anyezi, turmeric ufa, ndi masamba owiritsa ndikuwotchera mphindi 5 mpaka anyezi ataphika.
Onjezerani poha ndikuponya pamoto wapakati mpaka zosakaniza zonse zitenthe
Onjezerani madzi a mandimu ndi mchere kuti mulawe
Kongoletsani ndi masamba odulidwa a coriander ndikutumikira

* Langizo: Poha akhoza kuloŵedwa m'malo ndi oats kapena mbewu zina zonse pamalinga omwewo

Paneer burji (wotchipa paneer)

Kutumikira: 4

Nthawi Yokonzekera: 20 min

Nthawi yophika: 20 min

Zosakaniza

1 chikho chinagwedezeka paneer
Supuni 1 ya mafuta / ghee
& supuni ya frac12 ya chitowe
& chikho cha frac12 chodulidwa anyezi
Supuni 1 supuni ya adyo ginger
Supuni 1 supuni yobiriwira yobiriwira
& frac12 chikho chodulidwa wobiriwira capsicum
& frac12 chikho chodulidwa tomato
& frac12 supuni ya turmeric ufa
& frac14 supuni yamchere mchere
& supuni ya frac12 ya tsabola wofiira
& supuni ya frac12 garam masala powder / pav bhaji masala
Supuni 1 yodulidwa coriander

Malangizo

Onjezerani mafuta / ghee poto wotentha, kenako onjezerani chitowe ndikulola splutter
Kenaka onjezerani anyezi odulidwa ndi tsabola wobiriwira
Mwachangu mpaka zophika zitaphika
Onjezani phala la adyo-ginger, sungani kwa mphindi 1-2
Onjezani tomato wodulidwa, mchere ndi turmeric
Saute mpaka tomato akhale ofewa
Onjezani ufa wa chilli ndi garam masala / pav bhaji masala
Onjezerani capsicum yodulidwa ndi mwachangu mpaka capsicum itembenuke pang'ono
Onjezerani chosanjikiza ndikuwonjezera poto
Muziganiza ndi mwachangu mpaka zonse zikulumikizana bwino kwa mphindi 2-3
Onjezani mandimu ndi mchere kuti mulawe
Fukani coriander ndikutumikira

* Langizo: Paneer atha kusinthidwa ndi crumbled tofu kapena mazira omwe ali ndi njira yomweyo.

Zindikirani: Nthawi zonse muzifunsa dokotala kapena katswiri wa zamankhwala musanayambe pulogalamu iliyonse yolimbitsa thupi kapena kusintha zakudya zanu.

Pamapeto pake ...

Ngakhale zakudya zimathandiza kwambiri pakusamalira matenda ashuga, kulimbitsa thupi lanu ndikofunikira. Kuchita masewera olimbitsa thupi kumathandizira kukonza magwiridwe antchito a ziwalo zosiyanasiyana, kutsitsa shuga m'magazi, kukulitsa chidwi cha insulin ndikuthandizira kuwonda ^[4] . Momwemonso, malangizo ena ochepetsa matenda anu ashuga kudzera pazakudya ndi kukhala ndi apulo musanagone kuti mupewe matenda a hypoglycaemia usiku ndikumwa supuni imodzi ya madzi amla m'mawa kuti muchepetse kupsinjika kwa thupi m'thupi ^[5] .

Onani Zolemba Pazolemba

[1]Schwingshackl, L., Missbach, B., König, J., & Hoffmann, G. (2015). Kutsata zakudya za ku Mediterranean komanso chiopsezo cha matenda ashuga: kuwunika mwatsatanetsatane ndikuwunika meta. Zakudya zamagulu onse, 18 (7), 1292-1299.
[ziwiri]Zuloaga, K. L., Johnson, L. A., Roese, N. E., Marzulla, T., Zhang, W., Nie, X., ... & Raber, J. (2016). Chakudya chamtundu wambiri chomwe chimayambitsa matenda ashuga m'magulu chimakulitsa kuchepa kwazindikiritso chifukwa chodwala matenda opatsirana kwambiri. Zolemba pa Cerebral Blood Flow & Metabolism, 36 (7), 1257-1270.
[3]Maiorino, M.I, Bellastella, G., Giugliano, D., & Esposito, K. (2017). Kodi zakudya zitha kuteteza matenda ashuga?. Zolemba Za Matenda A shuga ndi Zovuta Zake, 31 (1), 288.
[4]Sleiman, D., Al-Badri, M. R., & Azar, S. T. (2015). Zotsatira zakudya kwamankhwala azakudya zamankhwala am'madzi am'madzi azakudya zaku Mediterranean komanso kusintha kwa chiopsezo cha mtima: kuwunika mwatsatanetsatane. Malire azaumoyo waboma, 3, 69.
[5]Chiu, T.H, Pan, W. H., Lin, M. N., & Lin, C. L. (2018). Zakudya zamasamba, kusintha zakudya, ndi chiopsezo cha matenda ashuga: woyembekezera kuphunzira. Zakudya zopatsa thanzi & shuga, 8 (1), 12.

Karthika ThirugnanamAmankhwala Achipatala ndi DietitianMS, RDN (USA) Dziwani zambiri