Mwina mwamvapo kuti matenda omwewo amawachiritsa mosiyanasiyana m'maiko osiyanasiyana. Chifukwa chake, ndizosangalatsa nthawi zonse kuyerekeza zomwe mumakumana nazo ndi zomwe anthu ena amachita. Lero tikukupemphani kuti mupeze momwe madokotala ochokera ku United Kingdom amalankhulira ndi vuto la matenda ashuga.
Diabetes UK National Charity Association ndi bungwe lalikulu kwambiri ku UK lomwe ladzipereka kuthandiza anthu omwe ali ndi matenda ashuga. Pamasamba ake, amasindikiza pafupipafupi malangizo okhudza matenda ashuga. Nayi nkhani kuchokera pamitundu yokhudza zakudya.
Malamulo Ofunika
- Zakudya zanu sizofunika kungoyendetsa matenda a shuga, komanso kuwongolera thanzi lanu ndi mphamvu, kotero musapite mopambanitsa;
- Kuchuluka kwa chakudya ndi zakumwa zomwe mumamwa mwachindunji pazaka zanu, jenda, ntchito komanso zolinga zomwe mumadziikira, chifukwa chake palibe amene amafotokozedwa momveka bwino kwa matenda ashuga;
- Makulidwe okula amakula m'zaka zaposachedwa pomwe zovala zazikulu za tebulo zasintha. Sankhani mbale zing'onozing'ono, mbale, ndi msuzi kuti muchepetse ntchito zanu, ndipo konzani mbale pa mbale kuti pakhale chakudya chochuluka;
- Palibe chilichonse mwazogulitsa zomwe zili ndi zonse zofunikira m'thupi, ndiye chifukwa chake muyenera kudya zam'magulu onse azakudya.
Zipatso ndi masamba
Zipatso ndi ndiwo zamasamba mwachilengedwe zimakhala ndi mafuta pang'ono ndi zopatsa mphamvu, koma mavitamini ambiri, mchere ndi fiber, kotero ndizoyenera kuwonjezera phindu ndi kukoma kulikonse mu chakudya. Amathandizanso kuteteza ku matenda a stroke, matenda a mtima, kuthamanga kwa magazi ndi mitundu ina ya khansa.
Kangati?
Osachepera 5 pa tsiku. Zipatso zatsopano, zouma, zouma ndi zam'chitini zonse zimawerengedwa. Idyani zipatso ndi masamba a mitundu yonse ya utawaleza kuti mupeze mavitamini ndi michere yambiri momwe mungathere.
Yesani:
- Vwende yosenda, mphesa, zipatso zingapo, ma apricots atsopano kapena mitengo yamtengo wapatali yokhala ndi kalori yochepetsetsa yam'mawa;
- Kaloti, nandolo, kapena nyemba zobiriwira zokhala ndi msuzi wazipatso zonse;
- Onjezani zamasamba kuphika - mpunga wa mtola, sipinachi kwa nyama, anyezi wa nkhuku.
Zogulitsa wowuma
Mbatata, mpunga, pasitala, mkate, mkate wa pita umakhala ndi ma carbohydrate, omwe akasungunuka, amapanga shuga ndipo amagwiritsidwa ntchito ngati mafuta a m'maselo athu, simungathe popanda iwo. Zosankha zabwino kwambiri pazakudya zosakhwima ndi buledi wa tirigu wathunthu ndi pasitala, mpunga wa basmati ndi mpunga wamafuta kapena wamtchire, zimakhala ndi CHIKWANGWANI kwambiri, zomwe zingakuthandizeni dongosolo lanu logaya chakudya kuti ligwire bwino ntchito. Amachedwachedwa kugaya chifukwa cha chisonyezo chotsika cha glycemic, kusiya kwa nthawi yayitali akumva kukhudzidwa.
Kangati?
Yesetsani kuphatikiza zakudya zoyenera muzakudya zanu tsiku ndi tsiku.
Yesani:
- Magawo awiri a multigrain toast ndi batala ngati chipwirikiti;
- Mpunga, pasitala kapena Zakudyazi mu mawonekedwe a risotto kapena saladi;
- Mbatata yamtundu uliwonse, koma yokazinga, ndibwino - m'mayunifomu awo kuti asunge ulusi wofunikira. Sankhani tchizi kapena nyemba zopanda mafuta ngati zowonjezera;
- Mbatata yophika ndi peel kuti musunge fiber.
Nyama, caviar, mazira, nyemba ndi mtedza
Zakudya izi zimakhala ndi mapuloteni ambiri, omwe amathandiza kumanga komanso kukonza minofu. Muli ndi chitsulo chofunikira popanga magazi. Nsomba zamafuta monga mackerel, salmon ndi sardine ndizomwe zimapatsa mafuta omega-3 acids ofunikira kuti mukhale ndi thanzi la mtima. Maembe, mphodza, soya, ndi tofu alinso ndi mapuloteni ambiri.
Kangati?
Ndiponso, ndikofunika kudya zakudya kuchokera pagululi tsiku lililonse, ndipo nsomba zamafuta zimadya osachepera 1-2 pa sabata.
Yesani:
- Mutha kuphika nyama, nkhuku kapena nkhuku, kuphika mu uvuni kapena mwachangu mu poto mumoto wochepa kwambiri wamafuta azamasamba otentha ndi oyambitsa kosalekeza;
- Pang'ono pang'ono chabe yaiwisi yaiwisi ndi njere zitha kudyedwa ngati zokhazokha, ndipo ikhoza kudulidwa ndikuwonjezeredwa ku saladi;
- Pofufumitsa, nyemba ndi mphodza zingasinthe pang'ono kapena m'malo mwa nyama.
Zinthu zamkaka
Mkaka, tchizi ndi yogati zimakhala ndi calcium, zomwe ndizofunikira kwa aliyense, koma makamaka ana pa kukula kwa mafupa ndi mano athanzi. Alinso magwero abwino a mapuloteni. Zakudya zina zamkaka ndizopaka mafuta, zimakhalanso ndi mafuta ambiri, chifukwa chake sankhani zakudya zamafuta ochepa kapena zamafuta ochepa (komanso opanda shuga!). Mkaka wamafuta apakati umakhala ndi calcium yambiri kuposa zonse, koma zopatsa mphamvu zochepa ndi mavitamini, kotero mkaka uwu suyenera kuperekedwa kwa ana osakwana zaka 2. Mkaka wokwanira kwathunthu umakhala wofunika kwa ana atatha zaka 5.
Kangati?
Yesani kudya zakudya zamkaka tsiku lililonse, koma osazigwiritsa ntchito mopitirira muyeso.
Yesani:
- Kapu ya mkaka yotsina ndi sinamoni ndi chakudya. Mutha kumwa kapu yamkaka ndi mbale ya oatmeal pakudya m'mawa;
- Karoti amamatira ndi kanyumba tchizi;
Chakudya chamafuta ndi shuga
Muyenera kulola chakudya chokha nthawi ndi nthawi komanso kudya zakudya zopatsa thanzi nthawi yonseyo. Koma kumbukirani kuti zakudya zokhala ndi shuga ndi zakumwa zimakhala ndi zopatsa mphamvu zowonjezera ndi kukweza shuga m'magazi, chifukwa chake sankhani zakudya kapena njira zina zopatsa mphamvu. Koma mnzako wapamtima ndi madzi. Mafuta amakhala ndi zopatsa mphamvu zambiri, kotero muyenera kugwiritsa ntchito mafuta ochepa momwe mungathere kuphika kwanu. Mafuta amayenera kukhala osapanga, choncho sankhani mpendadzuwa, wogwiriridwa kapena mafuta a azitona kuti mtima wanu ukhale wathanzi.
Kangati?
Nthawi zambiri zimakhala bwino.
Mchere
Mchere wambiri umawonjezera kukakamizidwa, ndipo izi zimatha kubweretsa sitiroko. Zogulitsa zamakampani zimakhalanso ndi mchere wambiri. Yesetsani kuphika nokha ndikuwongolera kuchuluka kwa mchere, ndikuusintha ndi zonunkhira zabwino komanso zokoma.
Kangati?
Akuluakulu amayenera kukhala osaposa supuni imodzi yamchere patsiku, ndipo ana amafunikira zochepa.
Yesani:
- Chotsani chofukizira chamchere pagome, koma ikani tsabola wakuda;
- M'malo amchere, onjezerani zitsamba ndi zonunkhira m'zotengera zanu. Ginger, laimu ndi coriander zimayenda bwino ndi zakudya zokazinga ndi zophika;
- Msuzi wa master chutney wopangidwa kuchokera ku chilantro, peppermint, tsabola wowotcha wobiriwira ndi mandimu a mandimu;
- Pangani mchere ndi supuni za tsiku ndi pang'ono pang'onopang'ono kusakaniza. Mukachita izi pang'onopang'ono, banjali sangaone chilichonse!
- Masaladi amnyengo ndi mandimu, tsabola ndi tsabola wakuda.
Mtundu woyamba wa matenda ashuga ndi matenda a celiac
Matenda a Celiac ndi matenda a autoimmune omwe nthawi zambiri amakhala ndi matenda amtundu wa 1. Ndi matenda a celiac, thupi limakhudzidwa ndi gluten (mtundu wapadera wa mapuloteni omwe amapezeka mu tirigu, barele, rye ndi oats), omwe amawononga matumbo am'mimba komanso amalepheretsa kuyamwa kwa chakudya.
Odwala onse omwe ali ndi matenda amtundu wa 1 ayenera kuyesedwa ngati ali ndi matenda a celiac. Ngati zotsatira zake zili zabwino, matendawa amatsimikiziridwa ndi biopsy yamatumbo athu. Musayambire zakudya zopanda gluten musanayesedwe, kuti musakhudze zotsatira zake. Chithandizo chokha chodwala matendawa ndicho kupatula kwathunthu kwa gluten ku chakudya kosatha.
