Paul Keller
Zakudya zoyenera kwa odwala matenda ashuga ndi zakudya zomwe zimasunga shuga m'magazi. Khofi, mazira, chili: ndi zakudya ziti zomwe zili zabwino kwa matenda ashuga?
Kadzutsa wochuluka wa odwala matenda ashuga
Chakudya cham'mawa cha odwala matenda ashuga ndicholemera kwambiri: Chifukwa chakudya cham'mawa chokhala ndi zomanga thupi ndi mafuta ambiri chimapangitsa kuti shuga azikhala bwino m'magazi. Chofunika: Nthawi zonse mugwiritseni ntchito mtundu wamafuta odzaza mkaka ndi tchizi. Zakudya zamkaka ndi zakudya zabwino kwa odwala matenda ashuga.
Khofi: kuteteza matenda a shuga m'mawa
Makapu anayi kapena asanu ndi awiri a khofi patsiku - ngakhale wopanda caffeine - amachepetsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2 ndi 25 peresenti. Chofunika apa: osati pamimba yopanda kanthu! Monga momwe kafukufuku wa khofi wa shuga amasonyezera, khofi asanadye chakudya cham'mawa amatha kukweza shuga m'magazi.
Mazira mu shuga: lingaliro labwino
Kaya yowiritsa, yophimbidwa, kapena kukwapulidwa - dzira lam'mawa nthawi zonse limateteza thupi ku matenda a shuga. Mazira anayi okha pa sabata ndi okwanira kukwaniritsa izi. Chifukwa choyera chochepa chimakhala ndi zakudya zamphamvu zomwe zimakhala ndi zotsatira zochepetsera shuga m'magazi - izi zimapangitsanso dzira kukhala chakudya chabwino kwambiri cha odwala matenda a shuga.
Zakudya zokometsera za odwala matenda ashuga?
Chilies sikuti amangopatsa mbale kununkhira koyengedwa bwino - zinthu zake za capsaicin zimalimbana ndi kalambulabwalo wa matenda a shuga amtundu wa 2 (insulin kukana). Kafukufuku akuwonetsa: Kudya poto imodzi (ma gramu 15) patsiku kumathandiza kuwongolera kuchuluka kwa insulin yotsitsa shuga m'magazi. Chifukwa chake, zakudya zokongoletsedwa ndi chili ndizoyenera kwambiri kwa odwala matenda ashuga.
Zakudya Zabwino Kwambiri za Shuga: Viniga
Viniga ndi chakudya choyenera kwambiri kwa odwala matenda ashuga: supuni ziwiri musanadye zimatsitsa shuga ndi 20 peresenti. Langizo: Tengani kapu yakumwa vinyo wosasa (monga nkhuyu) musanadye monga cholumikizira.
Mbewu zonse zimateteza ku matenda a shuga
Kudya kwambiri zakudya zambewu kumateteza ku matenda amtundu wa 2. Mbewu yathanzi: balere. Kusakaniza kwawo kwapadera kwa fiber kumayang'anira shuga m'magazi komanso kumachepetsa chilakolako. Zogulitsa zambewu zonse ndizoyeneranso kwambiri kwa odwala matenda ashuga.
Mafuta oyenera a shuga
Nthawi yosintha mafuta: Anthu odwala matenda a shuga ayenera kugwiritsa ntchito mafuta a rapeseed ndi azitona mmalo mwa mafuta a mpendadzuwa ndi mafuta a hydrogenated. Amakhala odzaza ndi omega-3 fatty acids, omwe amasunga shuga m'magazi. Komabe, ngakhale mafuta abwino ayenera kugwiritsidwa ntchito pang'onopang'ono. (Mlingo watsiku ndi tsiku: Supuni ziwiri).
Sinamoni: Chakudya Chozizwitsa cha Matenda a Shuga
Malinga ndi kafukufukuyu, gilamu imodzi yokha ya sinamoni patsiku imatha kuchepetsa shuga m’magazi ndi 30 peresenti pakadutsa masiku 40. Moyenera, zokometsera zapamwamba zimachepetsanso kuchuluka kwa lipids m'magazi - motero kumalimbitsa mtima ndi mitsempha yamagazi.
Chipatso mu shuga
Zipatso zambiri ndi zakudya zoyenera kwa odwala matenda a shuga komanso zimachepetsa chiopsezo cha matenda a shuga - monga mabulosi abuluu, mphesa, maapulo, mapeyala, ndi nthochi. Kupatulapo: mavwende a uchi. Komano, madzi a zipatso amawonjezera chiopsezo cha matenda a shuga. Pazonse, zotsatirazi zikugwira ntchito: Zakudya zitatu zamasamba ndi zipatso ziwiri ziyenera kukhala pazakudya tsiku lililonse.
Kusala kudya kwakanthawi mu shuga
Ndi kusala kwapang'onopang'ono, kuchepetsa kulemera kwakukulu ndi kusintha kwa shuga m'magazi kumatha kutheka. Mumalola thupi lanu kuti lipume pakudya (maola 16-18) ndikudya mkati mwawindo lanthawi yochepa (maola 6-8). Zotsatira zake: metabolism yamphamvu imayamba kuyenda, ndipo kuchuluka kwa shuga m'magazi kumadziwongolera.
