Kwa zaka mpaka 30, sitimaganiza zomwe timadya, koma zimachedwa. Ndipo ngati malo olakwika am'mimba kugwiritsira ntchito chakudya chochuluka ndi zinthu zina zovulaza zitha kusinthidwa kukhala zabwinobwino, koma kuchuluka kwa shuga wamagazi siophweka kwambiri.
Chifukwa chiyani shuga "kudumpha"?
Nthawi zambiri, cholakwacho chimakhala chokwanira kwambiri kwa chakudya chodyera mwachangu. Anthu omwe akuvutika ndi matenda ashuga Mellitus, ndikofunika kupatula zinthu zomwe zili ndi izi. Koma ndiwo zamasamba zikhala njira yabwino kwambiri pankhani yomwe mukufuna kukhala ndi chakudya. Ndi zipatso ndi zipatso zoyenera kusamala - sankhani mitundu ya shuga yaying'ono.
Sankhani mitundu yopanda zipatso
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Ndi zinthu ziti zomwe zingawononge?
Posankha zinthu, samalani ndi a Glycemic Index: Chizindikiro pamwamba pa mayunitsi 70 akuwonetsa kuti malonda ayenera kuloledwa kuwonekera, kuyambira 50 mpaka 70 - mulingo wambiri. Zonse zomwe pansi pa 50 sizingasokoneze milingo yamagazi.
Kupewa mavuto ngati chipatala chadzidzidzi, kukana zinthu zotsatirazi kapena kuyesa kuchepetsa pafupipafupi zomwe amagwiritsa ntchito:
- kuphika kokoma.
- Jam, wokondedwa.
- zakumwa za kaboni.
- chokoleti.
- mowa.
- Zakudya zachangu.
Timatembenukira ku zinthu zomwe zikuyenera kuwonekera patebulo lanu.
Chakudya
Kugwiritsa ntchito nsomba zam'nyanja kumathandizira kuyeretsa thupi slags, komanso kukulemerani ndi mavitamini ndi ma amino acid, amalimbitsa mtima. Zokonda ndizoyenera kutumizira mackerel, trout ndi nkhanu - index yawo ya Glycemic ndiyotsika kwambiri.
Mkaka
Ngati simukuvutika ndi tsankho la lactose, mutha kuwonjezera mkaka muzakudya zanu, osachepera kangapo pa sabata - imathandizira kwambiri kunenepa kwa shuga.
Nyama ndi nsomba
Mitundu yotsatirayi ya nyama imakhala yoyenera kudya zakudya zotsika kwambiri: Mwanawankhosa, nkhuku, ng'ombe, kalulu. Osafunikira mwachangu nyama - mudzagwiranso ntchito kwambiri kwa thupi, ndibwino kuwononga kapena kuphika kapena kuphika banja, mutachotsa khungu.
Ndikwabwino kumiza kapena kutsatsa masamba ndi nyama
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Amadyera atsopano
Ngati shuga wanu ndi wosakhazikika, mungakumane ndi vuto losankha zokhala ndi zokometsera, zokometsera zopangidwa ndi zopangidwa ndi zinthu zambiri zosafunikira kwa inu ngati shuga ndi okhazikika. Mutha kusintha zina mwazomanga iliyonse ya amadyera - mwatsopano ndikuuma. "Anzanu" anu ayenera kukhala: Parsley, kinza, katsabola ndi sipinachi.
Ngakhale ngati mulibe mavuto ndi shuga wosakhazikika, yesani kusintha zakudya lero, kuti musamayang'anepo zotsatira zosasangalatsa zomwe zimagwiritsidwa ntchito pazogulitsa zonse.