Nkhani zopatsa thanzi ndizomwe zimatithandizira komanso kupewa matenda am'mimba ndi machitidwe ena a thupi. Chowonadi chovomerezeka ndi ubale pakati pa thanzi labwino ndi kugwiritsa ntchito zakudya "zolakwika" kapena kudya kwambiri. Kupatuka kwadongosolo kuchokera ku mfundo zachakudya zabwino kumawononga thanzi. Kodi ndingadye chiani ndi choyipa kwa kapamba monga gawo la zakudya zapadera? Ndi njira ziti zomwe muyenera kugwiritsa ntchito kuti mupange mndandanda wazomwe mumapanga tsiku lililonse?
Kufunika komamatira ku zakudya zamankhwala
Kudya kwazakudya zambiri zomwe zimakhala ndi mphamvu ndikofunikira kuti zitsimikizike momwe zimakhalira. Kapangidwe kazakudya kazomwe zimayenderana ndi zomwe zimachitika mthupi lanu, zomwe zimayendetsa. Pazomwezi, akatswiri amaphunzitsidwa kudziwa za zofunika pakudya. Kodi wodwala aliyense ayenera kudziwa ndi kuchita chiyani popita kunyumba ndi matenda?
Cholinga cha kadyedwe kazakudya pambuyo poti mulole mankhwala kunyumba ndikupewa pafupipafupi, kuchulukitsa magawo obwezeretsa komanso kuchotsedwa. Kusintha kwa wodwala kukhala chakudya chamunthu wathanzi kumavomerezedwa ndi dokotala yekha. Zakudya zoyenera zimaganizira zinthu zambiri (zaka, jenda, ntchito, zochita za munthu payekha, machitidwe ophika a dziko) wodwala.
Kutengera mtundu wa matendawa komanso mawonekedwe a zovuta za metabolic, chakudya cha kapamba chimachokera pazakudya zapadera ndikutsatira njira zina zaukadaulo zopangira chakudya. Chifukwa chake, wodwala yemwe ali ndi kapamba amayenera kudya chakudya chambiri m'magawo atatu aliwonse. Masana, limasinthana mpaka 6 (nthawi yopumira 2, chakudya chamadzulo, chakudya chamadzulo, chakudya chamadzulo, usiku). Zakudya ndi mbale ziyenera kukhala zoyeretsa bwino.
Mukapezeka ndi mtundu wa matenda a shuga 1 a wodwala amene akupeza mankhwala a insulin, chakudya 3 mpaka 4 patsiku chovomerezeka (kadzutsa, chakudya, chakudya chamadzulo). Zakudya zowonjezera zam'mimba zimafunikira jakisoni yowonjezera ya mahomoni. Zakudyazo zimaphatikizapo mbale zokhala ndi zakudya zonse, mwachitsanzo, mbatata yophika m'malo mwa mbatata zosenda.
Zakudya kunyumba
Ndikofunikira kugwiritsa ntchito zachilengedwe zamtundu uliwonse muzakudya (zatsopano, zouma, zamzitini). Ayenera kukwaniritsa zofunikira zaukhondo, mawu ogwiritsira ntchito, ukhondo wa kukonzekera ndi kusungidwa amawonedwa. Gwiritsani ntchito ziwiya wamba zakukhitchini.
Kuphatikiza apo, muyenera:
- mphika wofunda;
- dzenje lakuya kuphika nsomba ndi nyama;
- sizi yopaka masamba;
- chopukusira nyama (ndi zomata za grill).
Pokonzekera zakudya zokhala ngati zakudya zamafuta, ndibwino kuti mukhale ndi nkhungu yapadera.
Ndikulimbikitsidwa kugwiritsa ntchito mchere pang'ono muzakudya, kuti chakudyacho sichiri chatsopano, koma chokoma, ndikofunikira kugwiritsa ntchito amadyera, masamba owiritsa zipatso
Chimodzi mwazofunikira za mndandanda wamlungu ndi kuti ziyenera kukhala zosiyanasiyana. Kupatulako ndi zinthu zovulaza kapamba:
- Zakudya zoziziritsa kukhosi, madzi otsekemera;
- kusuta, mafuta anyama, nsomba;
- zonunkhira ndi ndiwo zamasamba zomwe zimakwiyitsa mucous membrane wam'mimba.
Kugwiritsa ntchito zinthu zathanzi panokha komanso kuphatikiza, mutha kukwaniritsa kukoma kwanu muzakudya. Ngakhale kuti mbale zodyera zakonzedwa, kunyumba, sitiyenera kuyiwala za kapangidwe kawo kakunja.
Kutentha kolimbikitsa kwa appetizer ozizira - osatsika kuposa madigiri 15, otentha - osapitirira 60. Chakudya cham'mawa ndi nkhomaliro zizikhala ndi mbale imodzi yotentha ndi yozizira, tiyi kapena khofi. Mtundu womaliza wa zakumwa umagwiritsidwa ntchito ndi anthu omwe alibe vuto la kuthamanga kwa magazi. Batala imagwiritsidwa ntchito molondola wodwala.
Zinthu zofunikira pamapuloteni ophatikizika ndi monga:
Zakudya za matenda a kapamba- mkaka ndi zotumphukira zake (kirimu wowawasa, tchizi tchizi, kefir);
- mazira (osaposa amodzi patsiku);
- mafuta a masamba;
- nyama yokonda (nyama yamwana wankhuku, nkhuku, kalulu);
- tchizi (Dutch).
Mfundo yophatikiza mwanzeru ndi yosavuta: ngati mbale imodzi ili ndi mapuloteni, ndiye winayo ayenera kukhala wopatsa mphamvu. Chakudya cham'mawa - mazira ophika ndi phala, chakudya chamasana - woyamba kudya zakudya, chachiwiri - mbale yakudya masamba. Chakudya chamadzulo chosavulaza chimatha kukhala ndi mbale 1 ya protein-carbohydrate yosiyanasiyana (nyama yophika ndi masamba, tchizi chosenda ndi kanyumba ndi kaloti). Chakudya chomaliza chitha kuwoneka ngati kapu imodzi ya mkaka kapena kefir, maola 1.5-2 asanagone.
Kwa munthu wogwira ntchito, chakudya cham'mawa chambiri chimagawidwa m'magawo awiri, woyamba (protein) wokwanira kuposa wachiwiri. Mwamuna amadya asanagwire ntchito komanso panthawi yopuma. Ndi kapamba, simungathe kudya mbale za kabichi yoyera, yokhala ndi matenda ashuga - chimanga choyera (semolina ndi mpunga). Kwa kapamba, chofufumitsa chopangidwa ndi ufa wa tirigu 1 ndi 2, chophika tsikulo kapena chouma, ndichothandiza.
M'khitchini mudzafunika ziwiya zoyesera, masikelo, chowerengera
Mu mawonekedwe owiritsa kapena otentha, mbale za nyama zimakonzedwa (ma dumplings, ma-meatballs, ma-meatballs). Pazakudya zotsekemera, zotsekemera za shuga (xylitol, sorbitol) zimagwiritsidwa ntchito kwambiri. Zimavulaza chimbudzi cha bowa, nyama, mankhwala amphamvu. Mafuta amitundu mitundu ya nyama ndi nsomba, mafuta a nkhumba, mwanawankhosa, mafuta amkati (sipinachi, radish, radish, sorelo), zakumwa zoledzeretsa zimayambitsa zovuta komanso kupweteka kwa kapamba.
Zakudya za wodwala wa tsiku limodzi
Malangizo pazakudya amatsatiridwa kwa nthawi yayitali, ndi matenda ashuga - amoyo. Kupititsa patsogolo thanzi lanu kumakupatsani mwayi wowonjezera zakudya. Mndandanda wazitsanzo tsiku lonse ndi kapamba, cystic form, khansa ya kapamba imapereka mkate wopanda mafuta (200 g), shuga wochepa (mpaka 30 g).
- Chakudya cham'mawa choyamba: Gawo la mapuloteni (110-130 g) - nsomba zamkati zotentha, zosankha zina: omelette kuchokera ku mazira awiri, tchizi tchizi kapena nsomba ya casserole; carbohydrate gawo (150 g) - oatmeal, buckwheat, semolina, kupatula mapira, mu madzi njira ya mkaka (1: 1 chiŵerengero); tiyi kapena khofi - chikho 1 (200 ml).
- Chakudya cham'mawa chachiwiri: nyama yophika yophika (100 g), tchizi chatsopano (130 g), koko ndi mkaka.
- Chakudya chamasana: msuzi wa mbatata yamasamba (150 g), nyama yothira nyama (110 g), karoti puree (130 g), apulo odzola (125 g).
- Chakudya chamadzulo: nyama yofayira, kudzazidwa kudzakhala nyama yotentha ya mafuta (130 g) kapena nyama yankhuku yophika (115 g); kanyumba tchizi pudding (150 g); tiyi wokhala ndi mkaka.
- Usiku: zipatso zonona - 1 galasi.
Ndizowopsa kuti kapamba asamadye zakudya zokhazo zomwe zaletsedwa ", komanso pafupipafupi.
Zizindikiro za kapamba zimayimiridwa makamaka ndi ululu wamtundu wina (pachimake, kupweteka, kwanuko, kutaya mtima) komanso mavuto am'mimba. Mankhwalawa ndi chizindikiro.
Muzochita zachipatala, nthawi zambiri mumakhala wodwala yemwe amadwala matenda a shuga. Chimodzi mwazovuta za limba chimayambitsa kuphwanya kwa ntchito zake zonse. Wodwala amayenera kuphatikiza mbale kuchokera kuzakudya zosiyanasiyana, malinga ndi gulu la zakudya zamankhwala - No. 5 ndi No. 9. Ngakhale mankhwala omwe amagwiritsidwa ntchito kwambiri, popanda zakudya, sangakhale ogwira ntchito mokwanira.
Ndi zakudya ziti zomwe zimakhala zabwino kwa anthu odwala matenda ashuga? Momwemonso ndi kapamba, ndizolimbitsa thupi mosiyana, popanda shuga. Zopatsa mphamvu za calorie zam'mimba ziyenera kutsika kwa anthu omwe ali ndi thupi lolemera kwambiri kuposa zokhazokha. Mwanjira yosavuta, kulemera kwake kumawerengedwa ndi formula: kutalika (masentimita) opanda 100.
- Chakudya cham'mawa choyamba cha mtundu wina wa 2 wodwala matenda ashuga: apulo wamba (theka la mphesa), dzira kapena dzungu lotentha, kapu ya tiyi.
- Chakudya chamadzulo: saladi wa masamba osakhazikika bwino, okazinga ndi mafuta a masamba (100 g), chikho cha ½ chikho.
- Chakudya chamasana: msuzi wa kabichi kuchokera ku lunguzi (kuwonjezera pa zukini), zrazy kuchokera ku kaloti ndi kanyumba tchizi (150 g), 1 chikho cha msuzi wamtchire kapena zipatso zowuma.
- Chakudya chamadzulo: mphodza wa carp kapena cod (200 g), ntchito ya vinaigrette.
- Usiku, kapu yamkaka kapena kefir.
Ndikofunika kwa kapamba kupanga masiku osala kudya amodzi. Kamodzi pa sabata, atakambirana ndi adokotala, chakudya chimachitika pogwiritsa ntchito zakudya zamafuta ochepa (nkhaka, kefir, zipatso, tchizi chokhala ndi mafuta ochepa, masamba). Chachikulu chonse kuchuluka kwa makilogalamu 1.2-1.4, chogawika magawo angapo.
Kudumpha zakudya kumabweretsa hypoglycemia (kuphatikizika kwa kutsika lakuthwa kwa shuga m'magazi). Momwemonso, odwala amafunikira chakudya chamtundu wambiri (uchi, kupanikizana, bun wolemera wopangidwa ndi mikate yoyera). Kuwonetsetsa mosamala kwambiri kuchuluka kwa magazi a glycemic kumafunika.
