Zakudya za shuga zamagazi ambiri: zakudya zamagulu

Kudya wokhala ndi shuga wambiri kumatanthawuza kuletsa zakudya. Kutsatira malingaliro ena kupangitsa kuti zitheke kubweretsa shuga kukhala yabwinobwino ndikuletsa zisokonezo zazikulu mthupi ndi ma pathologies osiyanasiyana.

Mfundo yofunika kwambiri yazakudya ndi kuchepetsa kuchuluka kwa chakudya chamafuta kapena kuwasiya kwathunthu. Ndi zoletsedwa kudya zopatsa mphamvu za m'mimba. Zakudya zama calorie ziyenera kukhala zochepa, ndipo zakudya zimakhala ndi mavitamini ambiri, ndipo zinthu zomwe zimapangitsa shuga m'magazi siziyenera kuphatikizidwa.

Nthawi zambiri, okhala ndi shuga wambiri, mavuto okhala ndi kunenepa kwambiri amayamba, komanso kudya ndi shuga wambiri amakupatsani mwayi wabwino osati wochepetsera shuga ndi kusintha kagayidwe, komanso kusamalira mawonekedwe anu.

Zakudya zokhala ndi shuga wambiri ziyenera kukhala zokhazikika, zakudya za tsiku ndi tsiku ziyenera kugawidwa m'magawo asanu ndi asanu ndi awiri komanso kudya magawo ang'onoang'ono, kupewa kudya kwambiri.

Popanga zakudya, chidwi chachikulu chiyenera kulipira kulemera kwa thupi, matenda omwe alipo, kuwunika kwa shuga ndi kusalolera kwa aliyense pazinthu zilizonse. Chofunikanso kwambiri ndi ntchito ya munthu kuti athe kuwerengera mtengo womwe ungachitike pakudya.

Zakudya za shuga zambiri

Kwa wodwala aliyense, dokotala ayenera kupanga zakudya. Lamulo lalikulu ndikukhazikika kwa chakudya. Maziko azakudya ayenera kukhala masamba abwino, zakumwa zakumwa ndi tiyi wazitsamba, zakudya zamafuta ochepa.

Kudya ndi shuga wambiri sizitanthauza kuti muyenera kusiyiratu maswiti, koma ndikofunikira kuti shuga zizipezeka paliponse. Onetsetsani kuti mwasamala kuchuluka kwa mapuloteni, zakudya zamafuta ndi mafuta mu chakudya. Zakudya zoyenera ziyenera kukhala ndi 45% chakudya, 20% mapuloteni ndi 35% mafuta. Ndili ndi chiwerengerochi momwe shuga yokhazikika imatha kuchitika.

Zakudya zokhala ndi shuga wambiri zimakupangitsani kusamala zipatso mukadali chakudya, chifukwa si onse omwe amadyedwa. Zipatso zamphesa, mavwende ndi maapulo amaloledwa, koma nthochi kapena zipatso zouma sizingadye.

Kuphatikiza apo, zakudya zomwe zili ndi shuga wambiri zimayenera kugwirizana ndi kuchuluka kwa chakudya. Ndikofunika kudya nthawi zambiri m'magawo ang'onoang'ono, chifukwa tsiku lingathe kudya 4 mpaka 7. Kugwiritsira ntchito mchere kumalimbikitsidwa kuti muchepetse, ndikusiyiratu mowa.

Gawo lalikulu la zakudya liyenera kukhala masamba (onse ophika, ophika, komanso atsopano) ndi zipatso. Chofunika kwambiri ndilinso boma lakumwa, tsiku lililonse muyenera kumwa osachepera malita 2.5 a madzi oyera.

Zakudya Zabwino Kwambiri ndi Mimba

Mimba imapangitsa amayi kudya nthawi zambiri okhala ndi shuga wambiri. Kusala kwina kulikonse kwamadyedwewo kumavulaza mwana wosabadwa ndi mayi yemwe. Amayi am'tsogolo omwe ali ndi shuga wambiri amayenera kuyang'anira kuchuluka kwa magazi awo nthawi zonse, ndikuwonetsetsa kuti cholesterol yawo simakwezedwa panthawi yapakati.

Kuti muchite izi, mutha kugula chipangizo chapadera chomwe mungadziwe kuchuluka kwa shuga ndi dontho limodzi la magazi. Shuga ayenera kumayeza pokhapokha pamimba yopanda chakudya.

Muyenera kudya maola atatu aliwonse, ndipo nthawi yocheperako siyenera kupitirira maola 10. Ndi zipatso ndi mkaka ziti zomwe siziloledwa kudya usiku? Zonse!

Mimba imabweretsa mfundo yoti kukondera kwakukulu mu zakudya kuyenera kupangidwa pazakudya zopanda mafuta zomwe zimakhala ndi mchere, mafuta ndi zonunkhira.

Kodi kudya phala ndi chiyani? Buckwheat ndiwofunika kwambiri, ndipo ndi msuzi wa nkhuku, masamba saladi kapena masamba atsopano. Kuchokera pamaswiti, zakudya zosachepera shuga ndi ma cookie biscuit ndizoyenera. Sitikulimbikitsidwa kudya nyama yofiira, bowa, zakudya zotsekemera kwambiri kapena zonunkhira.

Zakudya za zitsanzo zabwino za shuga

Zakudya zoyenera za anthu odwala matenda ashuga zimayenera kupangidwa kutengera zaka za wodwalayo, kulemera kwake komanso kuchuluka kwa shuga. Zakudya ndiye njira yokhayo yobweretsera shuga kukhala yabwinobwino, chifukwa chake zakudya ziyenera kusankhidwa mosamala, ndikuti mudziwe zomwe zingagwiritsidwe ntchito kumeneko, onetsetsani kuti mukutsatira malangizo a katswiri wazakudya ndi endocrinologist. Kuphatikiza pa zakudya, mutha kuyeserera ntchito zolimbitsa thupi, kotero kuti pali pulogalamu yonse.

Zakudya ziyenera kukhazikitsidwa ndi zakudya zochepa zopatsa mphamvu. Ndikofunikira kwambiri kudya masamba omwe mumakhala munthawi yake, ndipo kuchuluka kwa zipatso kuyenera kuyendetsedwa, chifukwa ambiri aiwo ali ndi shuga wambiri ndipo amaletsedwa pamagulu a shuga ambiri. Maphala ndizothandiza kwambiri chifukwa zimatha kutsitsa shuga komanso kupewa cholesterol. Monga mbale yam'mbali, mumatha kudya oatmeal, mpunga ndi buckwheat.

Zakudya za shuga zambiri

Funso la zomwe zingadyedwe ndikumatsata zakudya zotsika shuga zimadandaula anthu ambiri omwe ali ndi shuga yambiri, komanso mavuto ndi ntchito ya kapamba kapena vuto la mahomoni m'thupi. Otsatirawa ndi mndandanda wazinthu zomwe zimaloledwa pamlingo wambiri wa shuga ndikukulolani kuti mubweretse zomwe zimapangidwa ndikupanga:

1. Masamba - ndiye maziko azakudya. Mankhwalawa amawadyera bwino, koma amathanso kuphika kapena kuwiritsa. Zakudya zophika sizikulimbikitsidwa.
2. Zipatso - okhawo omwe ali ochepa shuga ndi glucose amaloledwa. Amavomerezedwa kuti azidya pambuyo kudya chakudya chachikulu.
3. Zinthu zopanga - buledi ndi zinthu zina za ufa ziyenera kukhala ndi mafuta pang'ono. Njira yabwino ndi buledi wa rye, buledi wathunthu, mkate wama protein ndi mkate wa chinangwa. Kugwiritsa ntchito ma muffin, ma pie, makeke ndi masikono sikulimbikitsidwa.
4. Nyama - iyenera kukhala yazakudya. Mbale wabwino, nkhuku, ng'ombe ndi nsomba. Zinthu zonsezi ndi zophika bwino kapena zowotchera.
5. Zinthu za mkaka wowawasa - casseroles, tchizi chokolezera, puddings tchizi. Kefir, kirimu wowawasa kapena yogati amaloledwa kutenga zosaposa magalasi awiri patsiku.
6. Mazira - simungadye zopitilira kawiri patsiku .. Ma Krup ndiwo gawo lofunikira kwambiri pakudya ndi shuga wambiri, chifukwa amatha kutsika mafuta m'thupi, ali ndi mapuloteni amtundu wamagulu ndi mavitamini a B. Chofunika kwambiri pakati pa chimanga ndi buckwheat, oatmeal, mpunga , barele ndi mapira. Koma semolina ndizoletsedwa.

Zakudya Zambiri Zoletsa Zakudya Zambiri

Imeneyi ndi mutu wofunikira kwambiri pokonza zakudya. Ndi kuchuluka kwa shuga m'magazi, muyenera kuchepetsa kapena kusiyiratu kugwiritsa ntchito zakudya zokhala ndi zopatsa mphamvu zambiri, shuga ndi shuga.

Kokwanira kwathunthu pazakudya siziyenera kumwa zakumwa zoledzeretsa, komanso mbale za bowa, maswiti (kupatula uchi) ndi mitundu ina ya zipatso. Mwambiri, tikugogomezera kuti shuga ndi magazi ndizosagwirizana!

Zakudya zomwe zimathandizira shuga wotsika ziyenera kukhala zambiri mu fiber. Simungadye nkhumba, mphesa, nthochi, mchere komanso zonunkhira, chifukwa zinthu zonsezi zimakulitsa kuchuluka kwa shuga m'magazi.

Pafupifupi Menyu Yabwino Yabwino

Pofuna kubwezeretsa thupi kukhala labwinobwino, timalimbikitsidwa kupanga mndandanda woyenera ndikutsatira mosamalitsa. Ngati mndandandawo udachokera pamndandanda wazakudya zololedwa komanso zoletsedwa, ndiye kuti zakudya zake zimatha kusinthidwa mosavuta.

Chakudya cham'mawa:

• omele yokhala ndi mazira awiri, supuni imodzi ya kirimu wowawasa ndi 100 g nyemba zosankhwima;
• tiyi wobiriwira kapena decoction ya rose m'chiuno.

Zovuta:

1. masamba saladi;
2. buledi ndi chinangwa.

Chakudya chamadzulo:

• msuzi ndi buckwheat kapena masamba;
• mawere owiritsa nkhuku;
• saladi watsopano kaloti ndi kabichi;
• chakumwa cha uchi.

Zovuta:

1. maapulo
2. mkate wa chinangwa;
3. tiyi

Chakudya chamadzulo:

• mpunga ndi nsomba zowiritsa;
• masamba saladi;
• kapu imodzi ya kefir kapena tiyi kuchokera ku zitsamba.

Ndi chakudyachi, palibe kumva komwe kumakhala ndi njala, kotero amaloledwa mosavuta.