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Kwa odwala matenda ashuga, ndikofunikira kutsatira ndondomeko yoyenera ya zakudya. Matenda ashuga ndi mawu omwe amatha kuyambitsa mantha popeza munthu sangachitire mwina koma kusiya zakudya zopanda pake ndikumamatira ku zakudya zabwino. Ndizodziwika kuti zakudya zimathandiza kwambiri pochiza odwala matenda ashuga.
Anthu ambiri omwe ali ndi matendawa ayenera kutsatira mosamalitsa dongosolo laku India lodyera odwala matenda ashuga ndikuchita masewera olimbitsa thupi pafupipafupi kuti akhale ndi moyo wathanzi. Ndiye kodi zakudya zaku India za odwala matenda ashuga ndi ziti? Zakudya zaku India zamasiku onse ziyenera kukhala ndizambiri. Mutha kukhala ndi mkaka wopanda zonona, buttermilk ndi masamba obiriwira, ndi zina zambiri. Chofunikanso kwambiri kuti, zakudya zanu ziyeneranso kukhala ndi zipatso za nyengo yatsopano.
Madokotala nthawi zambiri amati njira yodyera aku India odwala matenda ashuga iyenera kukhala yolingana ndi 60: 20: 20 yomwe imaphatikizapo carbs, mafuta ndi mapuloteni. Odwala matenda ashuga nthawi zambiri amauzidwa kuti aziletsa kudya kalori tsiku lililonse pakati pa 1,500-1,800 ma calorie ogawanika mu 60:20:20 ratio. Madokotala amalangizanso kuti muphatikize zipatso ziwiri zamasamba ndi masamba atatu muzakudya zanu zaku India zamasiku onse. Kawirikawiri dongosolo la zakudya zaku India tsiku lililonse limakhala lojambulidwa potengera kutalika, kunenepa komanso mtundu wa matendawa.
KODI KUSINTHA KWABWINO KWABWINO KWA ASABWALITSI?
Ngati muli ndi matenda ashuga, ndikofunikira kuti muzidya maola 4 kapena 6 aliwonse kuti muchepetse shuga wanu wamagazi. Onetsetsani kuti mwadya katatu tsiku lililonse. Kumbali inanso, mutha kudya zakudya zopatsa thanzi mukamva njala. Nazi njira zina zodyera aku India ashuga.
Anyezi yaiwisi
Anyezi ali ndi kalori wochepa komanso zakudya zopatsa thanzi zomwe zimayenera kumwa tsiku lililonse. Idyani tsiku ndi tsiku pafupifupi 25gms ya anyezi yaiwisi chifukwa ichi ndi chakudya chofunikira kuphatikiza dongosolo lanu laku India lodyera ashuga.
Msuzi wa phwetekere
Kumwa madzi a phwetekere kumatha kutulutsa mtima wamatenda a odwala matenda amtundu wa 2. Madzi a phwetekere, akamwedwa pafupipafupi amakupangitsani kusintha pakukula kwa magazi. Iyenera kuphatikizidwa mu dongosolo lanu laku India la odwala matenda ashuga. Onetsetsani kuti mumamwa madzi a phwetekere ndi mchere ndi tsabola m'mawa uliwonse musanadye chakudya cham'mawa.
Mbewu zonse
Njira ina yofunikira yodyera amwenye odwala matenda ashuga ndikuphatikiza channa atta, mbewu zonse, mapira ndi oats. Muthanso kuphatikiza zakudya zina zofunikira kwambiri pazakudya zanu za tsiku ndi tsiku. Komabe ngati wina ali ndi chidwi chokhala ndi Zakudyazi kapena pasitala, onetsetsani kuti muwonjezere masamba ambiri kapena zikumera limodzi.
Mitengo yambiri yamasamba
Yesetsani kuwonjezera zakudya zanu ndi ndiwo zamasamba zamtundu wambiri monga nyemba, nandolo, broccoli ndi masamba obiriwira. Kupatula masamba ngakhale kumera kapena nyemba zokhala ndi musk ndibwino kukhala gawo la chakudya chanu chamasiku onse aku India. Ndibwino kukhala ndi ndiwo zamasamba zambiri chifukwa zimathandiza kuchepetsa shuga m'magazi komanso zimakuthandizani kuti mukhale ndi thanzi labwino. Yesetsani kudya masamba atatu atsopano nthawi zonse.
Zipatso
Zipatso zomwe zili ndi ulusi wambiri monga apulo, papaya, peyala, lalanje ndi gwava zikuyenera kuponderezedwa tsiku lililonse. Yesetsani kukhala kutali ndi zipatso monga mango, nthochi ndi mphesa chifukwa zimakhala ndi shuga wambiri. Amatha kudyedwa pamagawo ang'onoang'ono kuposa zipatso zina. Zipatso zokoma kwambiri ziyenera kutengedwa zochepa pamodzi ndi zakudya kuti muchepetse kukwera kwa magazi m'magazi.
Omega 3
Yesetsani kuwonjezera pazakudya zanu zaku India za mafuta tsiku lililonse monga Omega 3 ndi MUFA. Izi ndi zabwino kuti mukhale ndi thanzi labwino ndipo muyenera kuzidya nthawi zonse. Chosangalatsa ndichakuti magwero achilengedwe amtunduwu amaphatikiza nsomba zamafuta, mtedza ndi mbewu za fulakesi.
Pewani zakudya zopatsa shuga
Ndi bwino kupewa kudya kapena kumwa chilichonse chomwe chili ndi shuga wambiri monga makeke, maswiti, chokoleti etc.
Izi ndi zina mwazakudya zaku India za odwala matenda ashuga zomwe zingakuthandizeni kukhala ndi thanzi labwino.
