Matenda a shuga ndi vuto lomwe kuthamanga kwa shuga kumachepa ndipo mulingo wake m'magazi umakwera. M'malo mwake, uku ndikusintha kuchokera ku chakudya chopatsa thanzi chopatsa thanzi kukhala shuga. Malinga ndi ziwerengero, sekondi iliyonse yachiwiri ya matenda ashuga osapitilira zaka zisanu imasandulika kukhala matenda odzaza. Koma mutha kupewa izi, ndipo tikuuzani momwe mungachitire.
Amva kuzindikira koyamba kwa matenda a prediabetes, anthu amamuyankha m'njira ziwiri. Ena akuti: "Zachidziwikire, zonse zachitika, tsopano ..." Omalizawo sakugwirizana kuti akhale kumbuyo: "Ndiyenera kuchita zina ndi izi!"
Ngati muli m'gulu lachiwiri, mutha kuchita zambiri kuti muchepetse ziwopsezo zanu ndipo musadwale matenda a shuga. Choyamba, izi zimakhudza kusintha kwa moyo komanso kusintha kwa zakudya.
Ndili ndi chiyani tsopano?
1. Ziphuphu
Zakudya zilizonse zokhazikitsidwa ndi maphikidwe okhala ndi ma nyemba - ma soya, nyemba zamtundu uliwonse ndi mphodza - zimakhala ndi phindu pamlingo wamagazi m'magazi anu, ndipo zotsatira zake zimakhala nthawi yayitali. Kodi chinsinsi chake ndi chiyani? "Wotupa wolepheretsa" yemwe ali mkati mwake, yemwe samayikiridwa m'matumbo ang'ono ndipo, osasinthika, amalowa m'matumbo, akumathandizira mabakiteriya opindulitsa m'matumbo ndikuwongolera momwe thupi lanu limayankhira insulin. Wotupa woterewu amapezekanso mu nthochi zobiriwira, oat yaiwisi ndi mbatata - yophika ndi yozizira (osangalala ndi omwe amakonda ma potato omwe amadziwa kuwongolera magawo awo!) Malinga ndi kafukufuku, kumwa nyemba kumachepetsa chiwopsezo cha kukhala ndi matenda ashuga ndi 35%, pamenepa pali lingaliro kuti m'malo mwa theka la chakudya chomwe chimaperekedwa masana ndi nthito.
2. Mtedza
Muli mafuta osaphatikizika, mapuloteni, CHIKWANGWANI, ndi ma folates acid (gulu lotchedwa folic acid) lomwe limapangitsa shuga wamagazi mwa anthu omwe ali ndi matenda a shuga a 2 ndikuthandizira kuti lisayambike mwa anthu omwe ali ndi prediabetes. Kuti mukhale ndi mawonekedwe owoneka, muyenera kudya pafupifupi 50 g ya mtedza patsiku.
3. Yoghur
Kuphatikiza kamodzi kwa yogati patsiku kumachepetsa chiopsezo chokhala ndi matenda ashuga a 2 ndi 18%, malinga ndi kafukufuku womwe wachitika pakati pa anthu osakwana zaka 30. Pakhoza kukhala ndi malongosoledwe ambiri, koma chinthu chachikulu ndichakuti kugwiritsa ntchito yogati yokhala ndi mafuta ochepa komanso osagwiritsidwa ntchito kumathandizira kuchepetsa kuchepa kwa thupi, ndikuchepetsa eyelidi ndikothandiza kupewa chitukuko cha matenda ashuga amtundu wa 2.
4. Mphete Zonse
Kukhala ndi chizolowezi chophatikiza tirigu wathunthu (tirigu, rye, oatmeal ndi barele, mpunga wamtchire ndi quinoa) m'zakudya, anthu sakhala ndi matenda a shuga, omwe amatsimikizidwa ndi akatswiri aku America omwe pachaka amapanga zovomerezeka zakupatsa thanzi ku United States.
5. Cinnamon
Kuchepa kwa sinamoni m'mawa oatmeal kapena khofi tsiku lililonse kumachepetsa msana wa hemoblobin wa glycated komanso glucose othamanga. Ziwerengero sizili zazikulu, koma simufunikira kulimbikira kuti muwafikire - supuni ziwiri zokha patsiku ndizokwanira, koma zambiri zomwe mumakonda kapena zotopetsa zimayambiranso kuwoneka zokoma.
6. Viniga
Ngati mukukonzekera chakudya chamoto chambiri, onjezerani viniga mu saladi, konzekerani ndi masamba ndi zakudya zina, ndiye kuti shuga m'magazi anu sadzadumphira kwambiri. Viniga amatha kusintha momwe thupi limayankhira ku insulin, koma simuyenera kutengeka nayo - makamaka omwe ali ndi vuto la m'mimba.
7. Zipatso
Sankhani chilichonse - mabulosi abuluu, rasipiberi, sitiroberi, mabulosi abuluu. Asayansi aku Finland apeza kuti anthu omwe amadya zipatso zambiri amakhala ndi chiopsezo chochepera 35% chodwala matenda ashuga pazaka 19 zikubwerazi. Kuti mukwaniritse izi, muyenera kudya colo 50 magalamu a zipatso patsiku.
8. Khofi
Kutsutsana komwe khofi wakumana nako sikutha, koma pali umboni kuti makapu 6-7 a khofi (ndi awiri kapena ocheperako samakhudzana mwanjira iliyonse) patsiku amachepetsa kwambiri matenda obwera chifukwa cha matenda ashuga. Komabe, imwani khofi mwanzeru, madokotala akuchenjeza, monga khofi wosasankhidwa amakweza cholesterol "yoyipa". Chifukwa chake ngati mumatula khofi nokha, gwiritsani ntchito zosefera komanso chosindikizira cha ku France. Ndipo osazunza shuga, kirimu ndi madzi!
9. Tiyi
Kapu ya tiyi wakuda patsiku amachepetsa chiopsezo chotenga matenda ashuga ndi 3%, ndi makapu 6 ndi 15%. Ingowonjezerani shuga ndi mafuta amchere kwa iye!
10. Mowa
Tamva mkwiyo wanu! Koma tikungolankhula za kumwa moyenera. Koma kuchulukirapo - m'malo mwake, kumakulitsa mwayi wanu wodwala matenda ashuga. Malinga ndi kafukufuku waku America yemwe wachitika pakati pa anthu 477,000, chitetezo chokwanira komanso chothandiza cha matenda ashuga ndi magawo 1.5 amowa tsiku lililonse. Zofunika! Ku USA, "chakumwa" chovomerezeka chimakhala ndi 14 g mowa wosasakaniza, mwachitsanzo, mpaka 350 ml ya mowa wokhazikika, 140 ml yavinyo (wokhala ndi mowa pafupifupi 12%) ndi 45 ml ya mowa wosamwa (vodka, cognac, whiskey, ndi zina zotero). Ndikofunika, komabe, kufunsani kwa dokotala yemwe amadziwa bwino thanzi lanu.
Ndingatani tsopano?
1. Kuchepetsa thupi
Osati zambiri. Ngakhale mutataya 7% yokha, imatha kukhala ndi machiritso ochulukirapo (komabe ndizochulukirapo kuposa 6.3 kg kwa munthu wolemera makilogalamu 90). Gawo loyamba ndikuyamba kudya zakudya zopatsa thanzi ndi zopatsa mphamvu zochepa.
Idyani zakudya zopatsa thanzi
Pazakudya zomwe muyenera kuwonjezera m'zakudya zanu, tidalemba pamwambapa. Ndipo tsopano za momwe, mu kuchuluka kwake ndi zomwe muyenera kudya. Hafu ya mbale iyenera kudzazidwa ndi masamba osakhazikika: mitundu yonse ya kabichi, kuphatikiza ndi broccoli ndi kolifulawa, nkhaka, tsabola wa belu, anyezi wobiriwira ndi leki, zukini (katsitsumzukwa ndi kuphukira kwa Brussels ndizothandiza kwambiri). Gawo limodzi mwa magawo anayi a mbaleyo ndi chakudya chosakhazikika (mbatata, chimanga kapena nandolo). Kotala yotsalira ndi mapuloteni: nkhuku, nsomba kapena nyemba (zabwino koposa zonse, monga tidalangizira kale). Samalani ndi ndiwo zamasamba zophika ndi pasitala - amatha kukweza shuga m'magazi, komanso mwachangu kwambiri.
3. Pitani zamasewera
Muchepetsa thupi mwachangu komanso kumva bwino ngati mutawotcha mafuta ambiri. Sizofunikira kuchita ngati mukukonzekera mpikisano wothamanga. Kuyenda mwachangu kwa mphindi 30 nthawi 5 pa sabata ndikokwanira. Zingakhale bwino kupeza chichirikizo cha abwenzi. Zolimbitsa thupi za aerobic monga kusambira ndi kuvina ndi masewera olimbitsa thupi monga kukweza zolemera zaulere, kukankha ndi kukoka ndi zabwino. Ndipo koposa zonse - pang'onopang'ono.
4. Gona mokwanira
Kugona mokwanira kumapangitsa kuti magazi anu azikhala athanzi. Ngati mumagona bwino, kudzuka m'mawa kwambiri, kapena kugona osakwana maola 5 pausiku, mumakulitsa mwayi wanu wodwala matenda ashuga. Ndikwabwino kugona maola 7-8 patsiku. Kuti mugone bwino, musamamwe algokol usiku ndipo musamwe mowa wamphesa, pitani nthawi yomweyo ndipo musayatse zida zamagetsi musanagone.
5. Osasuta
Ngati mumasuta, ino ndiye nthawi yoti musiye. Osuta ali ndi mwayi wopitilira shuga. Ndipo ngati muli ndi matenda ashuga komanso mukusuta, zovuta zomwe zimayambitsa matenda a shuga zidzatchulidwa kwambiri, ndipo shuga ndizovuta kwambiri kuzilamulira.
6. Unikani mankhwala omwe mukumwa.
Mankhwala ena amakweza shuga ndi cholesterol, amachititsa kunenepa kwambiri komanso amayambitsa kuthamanga kwa magazi. Ndipo prediabetes imangokulitsa izi zoyipa. Onetsetsani kuti mukukambirana ndi dokotala zonse zomwe zakupatsani kuti muchepetse zoopsa.
7. Lekani kukhala amanjenje
Matenda a shuga si chifukwa chokhumudwa. Ichi ndi chizindikiro kuti nthawi yakwana yoti muyambe kudzikonda nokha ndikusamalira thanzi lanu! Zabwino zonse!
