Kodi mumakonda maswiti? Ngati muli ndi matenda a shuga a 2, muyenera kudziletsa. Koma nthawi zina chilakolako chimakhala champhamvu kwambiri, ndipo kudzipatula pagome wamba kumakhala konyansa. Mwina kulakalaka kwa chakudya chamafuta kumabadwa m'matupi athu mwachilengedwe - chifukwa chakudya ndi gwero lathu lamphamvu.
Koma mwa anthu omwe ali ndi matenda ashuga, michere yonse iyenera kuganiziridwadi, chifukwa zimakhudza kuchuluka kwa shuga m'magazi. Chifukwa chake, muyenera kuphunzira momwe mungayigwiritsire ntchito. Dokotala wakuchipatala waku America a JustWell, mogwirizana ndi akatswiri pa matenda ashuga, adapereka malingaliro angapo momwe angapewere zolakalaka zanu maswiti ndi zakudya, komanso nthawi yomweyo osachita zosangalatsa zochepa.
1) Konzekera
Ngati mukuganiza kuti chakudya, yesani kulemba maswiti pamenyu yanu potengera kuwerengera kumeneku. Mwachitsanzo, sinthani chakudya chokhala ndi carb chachikulu kapena zakudya ziwiri zama carb kamodzi pamtengo umodzi wokoma ndikuwonetsetsa kuti muli mumagawo azakudya anu. Mutha kugwiritsa ntchito imodzi mwazomwe mukufunsira ma foni a smartline - ndizosavuta, zachangu komanso zophatikiza zazidziwitso zazogulitsa.
2) Kuwongolera makasitomala
Ngati mukufuna kudya maswiti, tengani yaying'ono kwambiri. Yesetsani kupewa maswiti opangidwa ndi shuga wopanda shuga monga maswiti (amakweza shuga kwambiri), m'malo mwake sankhani kena kena ndi mtedza kapena chokoleti chakuda. Musaiwale zomwe zidadyedwa powerengera zakudya zamafuta. Maswiti, ngakhale ang'onoang'ono, amakhala ndi chakudya chamafuta ambiri.
3) Onetsetsani kuti simunatope
Nthawi zina timatopa kutopa. Ngati ndi nthawi yamadzulo ndipo mwadya posachedwapa, ndiye kuti simumakhala ndi njala, kutopa. Pewani chiyeso chodya zakudya zotsekemera nthawi ngati iyi. Popewa zodyera masana usiku, mumayang'anira shuga wanu wokha, komanso kulemera kwanu.
4) Onetsetsani kuti simumva njala
Kufunafuna maswiti ndi zoyipa kumathandizira kuti muchepetse chakudya chamagulu. Yesani kudya pafupipafupi ndipo musadumphe zakudya. Onetsetsani kuti mwayamba tsiku ndi chakudya cham'mawa ndikuphatikizanso zovuta, zopatsa mphamvu zamafuta m'zakudya zanu. Zakudya zamtunduwu, monga tirigu wathunthu, nyemba ndi mbatata zotsekemera, zimakuthandizani kuti muzimva kukhala okhuta komanso okhutira.
5) Onetsetsani kuti mulibe shuga wochepa
Kudumphadumpha ndikumachedwa kudya, komanso mankhwala ena, kumatha kutsitsa shuga. Ngati nanunso muli mumkhalidwe wofananawo, ndikofunikira kuyesa shuga yanu yapano. Ngati mita ikuwonetsa zosakwana 3.9 mmol / L, idyani za 15 g zamafuta ochulukirapo, mwachitsanzo: 120 ml ya mandimu a lalanje, maswiti 5, mapiritsi 4 a shuga. Onaninso shuga pambuyo mphindi 15. Ngati sichikukwaniritsa zomwe mukufuna, muyenera kudya pafupifupi 15 g yamafuta akudya othamanga. Zitatha izi, muyenera kukhala ndi kuluma kuti mudye kapena mudye bwino kuti shuga yanu isawonenso.
Mukakhala ndi hypoglycemia, mumakhala wotopa komanso wanjala. Izi zitha kukhala zowopsa ngati palibe chomwe chachitika. Ngati shuga agwera pafupipafupi, funsani omwe akukuthandizani azaumoyo;
6) Pangani mphindi ino kukhala yapadera
Amaba "supuni imodzi imodzi kapena ziwiri zatsopano kuchokera pagome la mnzake. Chithandizo chomwe mudagawana nanu chimapangitsa kuti chikhale chapadera ndipo nthawi yomweyo chimakupatsani mwayi wowongolera gawo. Mwa njira, motere simungayesedwe kudya gawo lonse.
7) "Zopanda shuga" sizitanthauza "zopatsa mphamvu"
Inde, mutha kuyesa maswiti popanda shuga, koma kumbukirani kuti amakhalanso ndi zabwino komanso zowawa zawo. Chifukwa chake, werengani malembedwewo mosamala ndikuwona kuchuluka kwa chakudya chamagulu omwe ali ndi iwo.
8) Idyani mosamala
Ngati mumadya china chake chomwe mumafuna, dziperekeni kuntchito yonseyo. Ikani zothandizirazo pambale kapena pa sopo wokongola, uyikeni patebulo, khalani pansi pambali pake, musirire, ndipo pokhapokha pitani mwachangu. Osamadya ndikuthamanga, pamaso pa TV kapena kompyuta, mwamphamvu. Chifukwa chake mudzatha kuchepetsa kukula kwa gawo komanso osadya kwambiri, ndikukhala ndi chisangalalo chambiri.
9) Sankhani "zabwino" zabwino
Pali chokoma kwambiri ndipo chosasankha, koma zinthu lokoma zokha. Kulakalaka maswiti kumatha kukhutitsidwa, mwachitsanzo, mothandizidwa ndi zipatso. Pezani china chake chosatsimikizika chomwe chikukuyenererani, ndipo idyani izi mwazovuta.
