Ngati inu kapena okondedwa anu muli ndi matenda ashuga, mwina mukudziwa kale kuti kudyetsa chakudya ndi chimodzi mwazinthu zothandiza kuti mukhale ndi thanzi labwino komanso kusamalira matenda.Zakudya za 5-6 patsiku, kuphatikizapo zokhwasula-khansa, zimathandiza kukhala ndi shuga yokwanira. Kwa ogwira ntchito muofesi, izi zikutanthauza kuti ayenera kudya osachepera katatu kuntchito.
Tikuuzani momwe mungadyere muofesi, komanso kugawana malingaliro osangalatsa azakudya zazosautsa muofesi ndi njira zosinthira ngakhale chakudya choterocho kukhala phwando laling'ono.
Momwe Mungadyere Ogwira Ntchito kuofesi Awa ndi Matenda A shuga
Ndi kuthekera kwakukulu, omwe atsegula nkhaniyi amadziwa kale malingaliro a "glycemic index", "carbohydrate" ndi "mkate mkate." Wodwala aliyense yemwe ali ndi vuto la shuga yemwe alibe chidwi ndi thanzi lake, pamodzi ndi adotolo, azindikire kuchuluka kwake kwa zopatsa mphamvu ndi mikate patsiku, ndikukumbukiranso mndandanda wazogulitsa za glycemic ndikusankha menyu malinga ndi kudziwa kumeneku. Komabe, kubwereza ndiye mayi wa kuphunzira, kotero tiyeni tiwunike mwachidule mfundo zoyambirira zotsala za zakudya za shuga zomwe zili zofunikira kulikonse komwe mungakhale - kunyumba kapena kuntchito.
- Madokotala amalangizira kuti asatambule m'mimba ndipo asachulukitse zikondamoyo m'magawo akuluakulu masana, chifukwa chake zimakhala zomveka kugawa chakudya chatsiku lililonse muzakudya zisanu ndi zisanu ndi chimodzi. Izi zikuthandizanso kupewa kudya kwambiri, zomwe zimakhala zovulaza kwa odwala onenepa kwambiri omwe ali ndi matenda amtundu wa 2.
- Zakudya zonenepa kwambiri komanso zopatsa mphamvu kwambiri zimayenera kusiyidwa theka loyamba la tsiku, kuphatikizapo nkhomaliro. Koma mulimonsemo, mafuta ochulukirapo ayenera kukhala ocheperako kuposa mapuloteni ndi mafuta.
- Oimira pamagulu onsewa ayenera kupezeka pakudya kwa odwala matenda ashuga: masamba ovomerezeka ndi zipatso, mkaka wopanda mafuta, zipatso, mtedza, tirigu wathunthu, chimanga china, nyama yopanda nkhuku, nsomba.
- Zakudya zamchere, zam'chitini, zophika, komanso misuzi yazipatso, maswiti osapatsa thanzi ndi shuga, tinene, monga momwe tinganenere tsopano, "bwerani, zabwino!"
- Musaiwale zakumwa regimen! Madzi ndi bwenzi labwino la anthu odwala matenda ashuga, ndipo kumwa kwake mokwanira kumathandiza kupewa mavuto ambiri, makamaka kuperewera madzi m'thupi.
Ndipo zathu zokha timangowonjezera zinthu zina zofunikira mofananiratu ku ofesi:
- Phunzirani kukonza mndandanda. Ndikosavuta kusinthana pamisonkhano pakati pa misonkhano, ntchito, nthawi yofananira ndi kudumpha zakudya zofunikira za odwala matenda ashuga. Mukadzisankhira maphikidwe angapo tsiku lamadzulo kapena m'mawa musanapite kuntchito, tengani mwachilungamo zakudya zazing'ono ndi zofunikira m'thumba lanu, ndipo ngati kuli kotheka, chakudya chamasana, kuyembekezera "chokoma" sikungakuthandizeni kuti muiwale za nthawi yakudya.
- Chakudya chanu chimayenera kukhala chokoma (osati chamoyo chokha)! Ndipo izi, ndi malire onse, ndizotheka komanso zosavuta kuchita. Chakudya chokoma chomwe chimakuthandizaninso kukana ziyeso monga maswiti, chokoleti ndi makeke pamatebulo a anzanu. Ndipo ndani akudziwa, mwina angayambenso kuyang'ana kwa inu, kuwona momwe mumasangalalira ndi chakudya chanu, ndipo mudzaphatikizidwa ndi moyo wachisomo!
- Pangani chakudya chanu kukhala chokongola: gulani mabokosi abwino a nkhomaliro, mabotolo amadzi, mabokosi osakira. Tchuthi ichi cha maso chikuthandizani kuti musayang'ane "kumanzere" motsogozedwa ndi zokhwasula zowonongeka kuchokera kwa anzawo onse omwe akuchita zachinyengo ndipo adzakusangalatsani, zomwe sizofunikira kwenikweni kukhala ndi thanzi labwino kuposa chakudya choyenera.
- Yesani kudya mosamala. Gawani mphindi zochepa chakudya - osayang'ana polojekiti, osadzaza zolemba, osakambirana ntchito. M'malo mwake, idyani ndi maso anu, kununkhira zidutswa zonse, kutafuna kwathunthu. Chifukwa chake mwatsimikiziridwa kuti muzidya zakudya zochepa osati zodzikwaniritsa nokha. Kudya panjira, mwachangu, kumakwiyitsa ma spikes m'magazi, ndipo thupi lilibe nthawi kuti mumvetsetse kuti ladzaza kale, ndipo posakhalitsa limafunanso chakudya chamtima komanso chopatsa thanzi. Ndipo tikufuna popindika shuga m'magazi anu kuti akhale owongoka momwe angathere, tikhululukireni pun iyi.
Maofesi osawerengeka a shuga amawononga maphikidwe
Tazindikira kale kuti patsiku logwira ntchito, pali zakudya zosachepera zitatu - chakudya chamasana komanso zakudya zingapo. Ndi nkhomaliro, chilichonse chikhala chotsimikizika kapena chotsimikizika - mwachidziwikire muli kale ndi zakudya zomwe mumakonda kupita nanu ku ofesi. Kapena mwina muli ndi mwayi wokhala ndi cafe pafupi ndi iyo yokhala ndi ma cutlets osenda, ma saladi opanda mayonesi ndi mawonekedwe ena a zakudya zabwino?
Koma ndi zokhazikika pazakudya pazifukwa zina, zovuta zimabuka. Ngati mwatopa ndi yogati yopanda kanthu komanso mtedza womwe umaphimba tebulo lanu la ntchito, ndi nthawi yosinthira menyu yanu ndikuwonjezera kutsitsimuka ndi zokonda zatsopano pa izo.
Zofunikira zofunikira muofesi (osati maphunziro akulu) sizikufunikira kuti zitheke kapena kuwotchedwa (komanso osaphika kwenikweni). Sayenera kukhala ndi zopatsa mphamvu zopitilira 10-15 pakudya. Zakudya zokhala ndi matenda ashuga ziyenera kukhala gwero labwino la fiber ndi mapuloteni (mumagwiritsa ntchito pafupifupi 2-3 g wa fiber ndi 6-7 g ya mapuloteni). Zingakhale zabwino ngati zokhwasula bwino musakhumudwitse anzanu ndi fungo lawo, chifukwa chake tuna ndi zakudya zina zonunkhira sizabwino.
Ochepa edamame
Edamame ndi mbale yaku Asia, yomwe ndi soya kapena wosakhwima wa soya m'matumba (amaundana m'misika yayikulu). Ali ndi mitundu yambiri yamapuloteni ndi mapuloteni - zonse, monga adokotala amafotokozera. Akhathamira ndi mchere wowuma ndi chokocha, atha kukhala mankhwala omwe mumawakonda.
Kanyumba tchizi wokhala ndi chinanazi
150 g wa kanyumba tchizi + 80 g wa akanadulidwa watsopano chinanazi
Kuphatikiza kwokhala ndi mapuloteni kumakhala kosangalatsa kwambiri chifukwa cha chilengedwe cha chinanazi. Kuphatikiza apo, chipatso chosiririka ichi chimakhala ndi enzyme bromelan, yomwe imalimbana ndi kutupa, kuphatikizapo mawonekedwe a nyamakazi, ndikutsitsimutsa minofu.
Mbatata yabwino ndi mtedza
2 supuni pecan + ½ mbatata yabwino
Tengani theka la mbatata yophika bwino, kuwonjezera supuni ziwiri za pecan ndi uzitsine wa sinamoni. Uku ndikuvomerezedwa komanso kwamphamvu kwambiri kwa odwala matenda ashuga okoma. Pecan ili ndi magnesium, kuchepa kwake komwe kumatha kuonedwa mwa anthu odwala matenda a shuga a 2. Zimathandizira kukulitsa chidwi cha insulin motero zimathandizira kuwongolera shuga.
Saladi yama caprese a odwala matenda ashuga
1 kagawo ka tchizi wopanda mafuta + 150 g wa zipatso za chitumbuwa + supuni 1 ya viniga wa basamu ndi masamba atatu osankhidwa.
Tomato ali ndi michere yofunika: mavitamini C ndi E ndi chitsulo. American Diabetes Association imawaganizira kuti ndi chakudya chabwino kwambiri cha anthu odwala matenda ashuga.
Zidandi avocado /guacamole / tofu
Gawo limodzi la tirigu wathunthu +1/4 avocado kapena guacamole muyezo wofanana AU kagawo
Tengani mtanda wa mkate womwe mumakonda kapena chidutswa cha mkate wopanda tirigu, ndikuchifalitsa ndi pasitala kuchokera ku kotala ya avocado, ndipo gwiritsani ntchito zokometsera zanu zomwe simumakonda pamwambapa: mwachitsanzo, ikanipo tsabola tsabola kapena tsabola wakuda kapena ufa wa adyo. Ngati mukufuna, mutha kupanga msuzi wa guacamole: pukuta ndikusakaniza msuzi wa avocado ndi salsa mu blender, komanso tsamba la cilantro ndi mandimu a mandimu ndikutenga kuchuluka kofanana ndi ¼ wa zipatso zonse za avocado, ndikusiyani kupumula mufiriji pambuyo pake. M'malo mwa avocados, kachidutswa kakang'ono ka tofu ndikabwino.
Chifukwa cha kuphatikiza kwa minofu ndi mafuta athanzi, mutha kupitiliza kugwiritsa ntchito mankhwalawa kwa maola anayi.
Yogati yachi Greek yokhala ndi zipatso
150 g ayimafuta achigiriki achi Greek + zipatso zingapo za rasipiberi, mabulosi abulu, zipatso zina kapena zipatso zina zokometsera +1 supuni ya ma amondi a grated + ndi uzitsine wa sinamoni
Zipatso, sinamoni ndi ma amondi zimatha kubweretsedwa kwa masiku angapo (zipatso ziyenera kukhazikitsidwa ngati muli ndi imodzi), ndipo mutha kugula yogati yatsopano panjira yogwira ntchito.
Zomera zamasamba ndi msuzi
Selari, nkhaka, kaloti yaiwisi + yogurt yochepa yama Greek kapena hummus
Dulani ndiwo zamasamba zomwe mumakonda ndi shuga komanso zodula (pophika zosaposa 5-4) ndikuziviika mumafuta ochepera achigiriki omwe amakhala ndi mafuta a turmeric kapena adyo. Kwa okonda china chachilendo, m'malo mwake yogurt ndi hummus. Ili ndi chakudya chamagulu, koma pang'onopang'ono-kupukusa ndipo simapangitsa shuga. Ndipo mawonekedwe osangalatsa awa adzaphatikizira zabwino zamafuta ambiri ndi mapuloteni, omwe angakukwaniritse kwa nthawi yayitali.
Pop Pop
Inde, zipatso zam'madzi. Zosasankhidwa komanso zosakhudzidwa (mutha kuwonjezera mchere ku kukoma kwanu), KOMA PEKHA PAKATI. Tizilombo tating'onoting'ono timene timapangidwa bwino tili ndi zowonjezera zambiri za anthu odwala matenda ashuga (komanso za anthu athanzi) kotero zimatipangitsa kuti tiziiwala za phindu la chimanga ndikulemba zamakinawo ngati zowopsa. Komabe, tinthu tating'onoting'ono todzipangitsa tokha, tomwe timakhala ndi malire amtunda wa glycemic okwanira 55, mlengalenga komanso pang'ono, odwala matenda ashuga amatha kudzichitira kamodzi pa sabata. Chifukwa chake angapo manja ndi akakhalidwe athanzi komanso athanzi.
Imwani mpaka pansi!
Mukukumbukira, kodi pachiyambi tidakumbutsa kale za kufunika kotsatira njira yodumwa ya shuga? Chakumwa chabwino nthawi zonse, m'malo onse ndi matenda - madzi oyera okha. Koma anthu ena sakonda kumwa madzi opanda kanthu, ndipo timadziti timaletsedwa, ndiye tingatani? Pali njira yotuluka (ngakhale zingapo). Zachidziwikire, palibe amene adachotsa zakumwa za tiyi ndi zakumwa za chicory, zomwe popanda shuga zimakhala zokoma kwambiri komanso zopanda thanzi. Koma awa ndi malingaliro angapo ngati tiyi wayamba kale kutuluka m'makutu anu.
Ma Homvade Kvass
Zachidziwikire, mumamvetsetsa kuti kvass kuchokera ku sitolo si yathu. Koma zopanga tokha - kutengera ma buliberries, beets kapena oats - zimakhala ndi zinthu zambiri zofunikira monga amino acid kuchokera ku yisiti, mavitamini ndi ma enzyme, chifukwa chake ndizothandiza kwambiri. Amamwa pang'ono pang'onopang'ono - theka lagalasi lililonse, koma mitundu iyi singasangalale.
Nayi Chinsinsi cha yisiti ya beet kvass: kudula magawo 500 g a beets otsukidwa ndi osenda, kuwapukuta mu uvuni, kutsanulira ndi malita 2 a madzi otentha ndikuphika mpaka kuphika. Madzi atatha kuzirala, onjezani 50 g wa rye mkate, 10 g ya yisiti ndi pang'ono fructose kapena uchi. Kenako kukulani zakumwa ndi thaulo kapena bulangete ndikusiya kuti zipse kwa masiku awiri. Pambuyo pa nthawi iyi pamavutikira kvass ndikusangalala ndi kukoma kwachilengedwe.
Kissel
Zakumwa izi ndizothandiza kwambiri pamimba ndi chiwindi ndipo zimakhuta bwino, odwala omwe ali ndi matenda a shuga okha ndi omwe ayenera kuloweza wowuma ndi ufa wa oat kapena ufa wa oat, omwe amamwa bwino. Monga maziko, mutha kutenga zipatso zilizonse kapena zipatso kupatula zoumba zoumba. Powonjezera ginger, buliberries kapena Yerusalemu artichoke pa zonunkhira, mutha kuchepetsa ngakhale shuga lanu lamwazi.
Chinsinsi chosavuta kwambiri cha zonona: pangani zipatso ndi kupsinjika, kenako onjezerani oatmeal. Thirani chifukwa chosakanikirana ndi madzi otentha ndikuphika mumphika kwa mphindi 5 pa moto wochepa. Kuchuluka kwa zosakaniza ndikwabwino kusankha mopatsa mphamvu kuti mukwaniritse kusasintha komwe mumakonda.
Ndondomeko yakunyumba
Njira yosavuta yosavuta yotsatsira madzi omwe alibe mavuto okhala ndi acidity yayikulu. Sakanizani madzi, mandimu kuti mulawe, ndi wowonjezera mchere wopanda zipatso. Monga wokoma kwa odwala matenda ashuga, stevia ndiwofunikira kwambiri. Chifukwa chake mumamwa chakumwa chokoma ndi chopatsa thanzi ndi zero.
Chocolate mkaka
Yang'anani! Sitikukulimbikitsani kuti mumwe zakumwa izi m'malita, koma mutha kupatsa mug imodzi imodzi patsiku! Tengani kapu ya mkaka wama 1.5% wamafuta ndi supuni zitatu za ufa wa cocoa ndikuwonjezera kukoma kwa kukoma. Mutha kumwa onse ozizira komanso otentha.
Phwando la maso
Chakudya cholongedzedwa bwino kwambiri, mumakondwera kwambiri komanso mumapindula (!) Mudzachipeza. Tinalemba kale izi mwatsatanetsatane mu malamulo a zakudya. Koma mosakayikira, zowonjezera zofunikira pakusunga ndikunyamula zodyera ndi nkhomaliro siziyenera kukhala zokongola zokha, komanso
- Chopangika kuti pasakhale thumba lonse;
- losindikizidwa kotero kuti saladi ndi guacamole sayenera kudya mwachindunji kuchokera kuzingwe;
- oganiza bwino kuti musanyamule mitsuko zana ya zosakaniza zosiyanasiyana (kuchokera pamenepa musatopa msanga ndikuponyanso zosefukira zovuta mothandizidwa ndi mtedza wotupa);
- otetezeka kotero kuti pulasitiki yoyipa siyataya zabwino zonse za chakudya chopatsa thanzi.
Tikukupatsirani zida zabwino kwambiri zamagulu azakudya zomwe zikugwirizana ndi zonsezi.
Za saladi ndi zokhwasula-khwasula ndimisuzi
- Bokosi la nkhomaliro ya MB Original litchi imakhala ndi mitsuko iwiri yosindikizidwa ya 500 ml iliyonse, saucepan yomwe ingagwiritsidwe ntchito kupatula mbale, ndi zingwe zotanuka zosungirako bwino. Mutha kuwotha. Pali mitundu yambiri yokongola. Zabwino kwambiri kukhudza.
- Zero Lunchbox yamasaladi imakhala ndi mbale ziwiri zotetezera mpweya, pakati pomwe zida zake zimayikidwa. Mbiya yaying'ono yachitatu pamwamba ndi ya soseji ndi zokometsera. Ngati angafune, pulawo la pulasitiki ndi supuni zimaphatikizidwa kukhala zofunikira za saladi. Zabwino kwa masaladi, zokhwasula-khwasula, mtedza ndi zipatso.
- Bokosi la nkhomaliro la komputa ya GoEat ™ yosavuta yokhala ndi zigawo ziwiri imalola kusamutsa kwa zinthu zazosafunikira kuti zigawike zosindikizidwa. Mu bokosi ili la nkhomaliro mutha kuyendetsa zinthu zosiyanasiyana: kuchokera ku yogati ndi granola kupita ku masamba omwe ali ndi sosi. Zida zolingalira ndi mphete yokhoma imateteza mosamala zomwe zili mkati kuti zitheke. Mutha kuwotha.
- Sauce pans okhala ndi MB Temple chivundikiro chake ndi chowonjezerapo ku bokosi la nkhomaliro, lomwe limakupatsani mwayi wokonza saladi kapena zokongoletsa ndi msuzi musanadye. Ndi oyenera kunyamula misuzi, zokometsera, manyuchi ndi zipatso zouma.
- Chakudya chamadzulo champhika champhika cha mbale ziwiri ndi supuni m'khitchini. Kuchuluka kwa chidebe chotsika ndi 300 ml, kumtunda - 550 ml. Pali ma serif apadera pa supuni yomwe imakulolani kuti mugwiritse ntchito ngati foloko. Mutha kuwotha.
- Bokosi Lodyera chakudya chamadzulo ndi mbale yam'mphepete, mashopu ndi mphanda. Gawo 880 ml. Pa chivundikiro chapamwamba pamakhala chikumbutso choti msuzi uviika zidutswa za chakudya. Mutha kuwotha, pali mitundu yosiyanasiyana.
- Bokosi la sangweji ndiloyenera osati masangweji okha. Wopangidwa ndi chitsulo chosapanga dzimbiri komanso chosanunkhira, chomwe chimakwaniritsidwa ndi chivundikiro cha nsungwi ndi tepi ya silicone. Mphamvu ya antibacterial ya nsungwi imapangitsa kuti chigwiritsidwe ntchito ngati chivundikiro cha bokosilo ngati bolodi yodulira pomwe mbale ikhoza kukonzedwa pasadakhale chakudya.
- Bokosi la nkhomaliro la Bento Box lokhala ndi foloko ndi bwato la gravy likuphatikizidwa. Gawo 500 ml. Bokosi la Bento litha kusungidwa mufiriji ndikusambitsidwa mu mbale yotsuka, liyenera kutenthetsedwa mu microwave popanda chivindikiro. Pakati pa chidebe ndi gawo lapamwamba pali gasket ya silicone, yolumikizidwa pachivuto mwamphamvu kukankhira pansi, ndikutsimikizira kulimba.
Pakusunga zokhwasula-khwasula komanso zosawonongeka
- Zosunga Nest ™ 6 Zosungirako Zakudya zimapangidwa kuchokera ku pulasitiki ya chakudya chabwino (BPA yaulere). Setiyi ili ndi zinthu 6 zosiyanasiyana: 4.5 l, 3 l, 1.85 l, 1.1 l, 540 ml, 230 ml. Itha kugwiritsidwa ntchito mufiriji, mufiriji ndi microwave, komanso mbale yotsuka.
- Chidebe cha cookie cha Mary biscuit ndi choyenera kusungira osati ma cookie okha, komanso mtedza ndi mayikidwe a mkate. Pali mitundu yosiyanasiyana.
- Bokosi lojambulali limapangidwa kuti lizisunga zokhwasula-khwasula zomwe mutha kupita nanu kukagwira ntchito kapena kuyenda.
Zakumwa
- Botolo Wamadzi Othandizira amakuthandizani kuti muchepetse kudya kwanu kwamasiku onse. Chovala chatsopano chokhala ndi chovala chimakumbukira kudzadza kulikonse kwa botolo tsiku lonse. Ingolowetsani kapu mpaka dotilo lithe, ndikugwiritsa ntchito kapu yayikulu ndikumwa. Dontho latsopano liziwoneka nthawi iliyonse botolo likadzazidwa ndi cap.
- Botolo Wotulutsidwa Wamadzi - voliyumu 500 ml. Wopangidwa ndi chitsulo chosapanga dzimbiri ndi chipewa cha pulasitiki ndi lamba. Thupi la botolo limakhala lopangidwa ndi chitsulo chosapanga dzimbiri, osati kutengera kutu. Botolo limasunga kutentha kotentha kwa zakumwa mpaka maola 12 ndi kuzizira - mpaka 24.
- Botolo la Eau Good eco ndilofunika kwambiri kwa iwo omwe samakhulupirira kuti madzi aofesi ndi abwino. Zopangidwa kuchokera ku tritan yolimba komanso yotetezeka. Chophimba chochokera ku nkhumba yachilengedwe chimakutidwa ndi silicone yofewa kuchokera pansi ndipo chimakhazikitsidwa m'thupi pogwiritsa ntchito chidutswa cha chitsulo chokongoletsedwa ndi tepi ya nsalu yakuda kuti anyamule. Nyumbayo ili ndi phwando lapadera la Binchotan lotchedwa carbon filter, lomwe limaphatikizidwa. Ikani makalawo m'botolo lamadzi ndipo muchokere kwa maola 6-8. Adzatulutsa zonyansa zonse m'madzi, adzaze ndi anthu othandiza komanso ngakhale mulingo wa Ph. Gwiritsani ntchito malasha motere kwa miyezi itatu, ndiye kuti wiritsani kwa mphindi 10 ndikugwiritsa ntchito kwa miyezi itatu. Pambuyo panthawiyi, kutayirani monga kuvala kwabwino kwa mbewu zapakhomo.
- Botolo la Kuku limapangidwa ndi galasi la borosilrate ndikuyika mu pepala la pulasitiki, likulimbikitsidwa mbali zonse ndi silicone shockproof mabatani. Ntchito yomanga yomwe ili ndi makoma awiri imathandizira kupewa kubowoleza komanso kusungitsa kutentha kwa chakumwa kwa nthawi yayitali. Botolo silikhala ndi fungo, ndikosavuta kusamba komanso yabwino kutenga nanu. Voliyumu - 480 ml. Sizinapangidwire zakumwa zochokera kaboni, ndipo ndi shuga ndizophatikiza - koloko imaphatikizidwa.
Kwa owerenga onse a tsamba la DiabetesHelp.org, sitolo ya intaneti ya DesignBoom imapereka kuchotsera kwa 15% pamabokosi onse a nkhomaliro ndi mabotolo amadzi ogwiritsa ntchito code promo code. Khodi yotsatsira ndi yovomerezeka m'sitolo ya intaneti ya DesignBoom, komanso mu Network DesignBoom network mpaka 03.31.
