Momwe chakudya chochepa kwambiri cha carb chingakhudze magazi anu
Ngati mukukhala ndi matenda a shuga a mtundu wa 2, mukhoza kudabwa ngati mukuyenera kudya zakudya zochepa. Ndipotu, kafukufuku wina waposachedwapa amasonyeza kuti tizilombo toyambitsa matenda timene timatulutsa tizilombo toyambitsa matenda timatha kuchepetsa shuga. Tiyeni tiwone momwe gawo la zakudya zimakhalira ndi zakudya zabwino kwa anthu omwe ali ndi shuga, ndipo maphunziro omwe ali nawo mpaka lero adatiuza za zotsatira za zakudya za carb kapena zakudya zochepa kwambiri pa shuga la magazi.
Udindo wa Zakudya M'zakudya Zathu
Zakudya za mafuta zimaphatikizapo dzuwa ndi zakudya zambiri ndipo palimodzi amapanga gulu limodzi la macronutrients; zina ziwiri ndi mapuloteni ndi mafuta. Mukamadya makapu, dongosolo lanu lakumagawa limaphwanya chakudya m'magazi omwe amalowa m'magazi anu. Izi zimayambitsa kutulutsa insulini, mapuloteni omwe amathandiza kuchotsa shuga m'magazi a thupi lanu kotero kuti ikhoza kugwiritsidwa ntchito mphamvu. Zakudya zosagwiritsidwa ntchito nthawi yomweyo zimagwiritsidwa ntchito kwa kanthawi kapena zimakhala zonenepa (mukamadya zakudya zambiri kuposa thupi lanu).
Muyenera kudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Tsiku Lililonse chifukwa ndi thupi lanu lalikulu. Academy of Food and Dietetics ndi Guide kwa Zakudya za Amwenye, 2015-2020 akukulimbikitsani kuti mutenge pafupifupi theka la makilogalamu anu a tsiku ndi tsiku kuchokera ku magwero a zimagulu; izi zikuphatikizapo anthu omwe ali ndi shuga.
Izi zikutanthauza pafupifupi 250 mpaka 300 magalamu a chakudya tsiku lililonse, koma zimadalira kukula, kugonana, ndi momwe mukuchitira.
Mbiri ya Zakudya Zakudya Zakudya Zamagazi
Zakudya zapakhungu zomwe zimalimbikitsidwa mu zakudya za shuga zakhala ndi mbiri yakale kwambiri, ndipo pakali pano pali malo ena otsutsana.
Asanatuluke mankhwala a shuga kapena shuga, kudya chakudya chochepa chokha chinali mankhwala okhawo omwe alipo. Izi zinasintha ndi kupezeka kwa insulini ndi mankhwala ndipo pamene tinayamba kuphunzira za udindo wa mafuta mu matenda a mtima. Popeza mafuta ankaonedwa kuti ndiwo amachititsa matenda a mtima, ndipo chifukwa chakuti matenda a mtima amapezeka kwa anthu omwe ali ndi matenda a shuga, zakudya zomwe zimayambitsa matendawa zimakula. Popeza chakudya chochepa cha carb chimatulutsa mafuta ambiri, sichinali chovomerezeka. Tsopano ife tikuphunzira kuti kuchuluka kwa mafuta mu chakudya chathu ndi kosafunikira kwambiri kuposa momwe ife tinkangoganizira. Kuwonjezera apo, kudya zakudya zochepa za carb kunakhala njira yatsopano yoperekera kulemera, komanso kofunika ndi matenda a shuga.
Kodi ndi zifukwa zotani zomwe zikugwiritsidwa ntchito komanso motsutsana ndi chakudya chochepa cha anthu odwala matenda a shuga?
Kutsutsana ndi Chakudya Chochepa Chakudya cha Shuga
Malinga ndi Academy of Nutrition and Dietetics, kafukufuku wa shuga sanagwirizane ndi kuphatikiza kwa carbs, mafuta, ndi mapuloteni kukhala bwino kuposa zomwe zatchulidwa kuti azidya zakudya zathanzi nthawi zonse. Chomwe chimaganiziridwa kukhala chofunikira kwambiri ndi kusankha malo abwino a zakudya zamadzimadzi , kusunga thupi lanu tsiku ndi tsiku, komanso kutaya thupi ngati muli olemera kwambiri kapena owonjezera.
Kutsutsana kwa Chakudya Chochepa Chakudya cha Shuga
Poyankhula za zakudya zochepa kwambiri za carb komanso zotsatira zake pa matenda a shuga, ndizofunika kufotokoza zomwe zikutanthawuza. Chakudya chochepa cha carb chimatchulidwa ngati chimodzi chimene zakudya zimapanga 26 peresenti kapena zosachepera. Mosiyana ndi zimenezi, "zakudya zochepa kwambiri" kapena "zakudya zochepa kwambiri" zimayang'anitsitsa kwambiri. Chakudya chochepa kwambiri cha carb ndi chovuta kwambiri, ndi zakudya zokha zokha pa 10 peresenti ya makilogalamu kapena osachepera.
Ndemanga ya 2015 inayang'ana pa kafukufuku pafupifupi 100 kuti awone ngati pali ubwino uliwonse kudya zakudya zochepa kwambiri. Olembawo anapeza zifukwa zingapo, zina mwa izi ndizo:
- Zakudya zochepa kwambiri (carb low low carb) zinachititsa kuti dzuwa lizizira kwambiri.
- Kuchepetsa shuga wamagazi pa chakudya chochepa cha carb sikudasowetsa kulemera kwa thupi, ngakhale kuti kutayika nthawi zambiri kunali "zotsatira zoyipa" za zakudya zochepa za carb. (Phunzirani zambiri zokhudza kuchepa kwa chakudya chochepa ).
- Anthu omwe ali ndi matenda a shuga a mtundu 2 nthawi zina amachepetsa mlingo wa mankhwala awo a shuga kapena kuwachotsa kwathunthu.
- Kusintha chakudya chochepa cha carb chinali chosavuta.
- Panalibe zotsatirapo pa chakudya chochepa cha carb.
Ambiri, anaganiza kuti kudya zakudya zamagetsi ndizofunika kwambiri pochiza mtundu wa shuga.
Pali zifukwa zotsutsana ndi zomwe akunenazo, koma kwa iwo omwe amapeza mfundoyi, sikuti ndi shuga ndi lipids zomwe zingasinthe. Pali madokotala ambiri opindula ndi zakudya zochepa zomwe zimapezeka mu maphunziro a zachipatala kuyambira kusintha kwa mikhalidwe yomwe imakhalapo ndi matenda a m'mimba.
Ngati Mukusankha Kutsata Chakudya Chochepa cha Carb
Ngati mukufuna kutsata chakudya chochepa kwambiri, ndizofunikira kulankhula ndi wothandizira zaumoyo, aphunzitsi a shuga, kapena katswiri wa zakufa kapena wodwala zakudya zamagulu omwe amadziwika bwino ndi mankhwala a shuga asanayambe kusintha zakudya. Popeza kuti dzuwa lanu limatuluka bwino, lankhulani ndi dokotala wanu za mankhwala ndi zakudya zochepa . Kuphatikizapo kukhudza mankhwala anu a shuga, kusintha kwa zakudya zochepa kwambiri kumakhudza momwe mumayendera magazi.
Popeza kuti "zotsatira zoyipa" za zakudya zochepa kwambiri za shuga ndi kulemera kwa shuga ndi shuga wotsika kwambiri, ndikofunika kuyang'ana magazi anu shuga kwambiri ndikusunga magazini a zakudya zomwe mukudya pamodzi ndi kuwerenga kwanu poyamba. Mlungu woyamba pa chakudya chochepa cha carb chikhoza kukhala chovuta, ndipo anthu akudandaula za kuchoka kwa carb m'masiku ochepa oyambirira ndi "kuwonongeka kwa carb" kumachitika patapita masiku atatu kapena asanu mutasintha.
Tengani kamphindi kuti mudziwe zofunikira za chakudya chochepa cha carb komanso zolakwika zomwe anthu amapanga pamene akuyamba kudya zakudya zochepa .
Mutatha kukambirana ndi dokotala wanu ndikudziŵa za zakudya zochepa za carb, apa pali maphikidwe otsika a carb kuti muyambe .
Pamunsi pa Chakudya Chochepa Chakudya cha Shuga
Kawirikawiri, anthu akhala akuganiza kuti mafuta ochepa kwambiri safunikira kwa anthu omwe ali ndi matenda a shuga, ngakhale kuti kafukufuku wina amasonyeza kuti chakudya chochepa kwambiri cha karoti nthawi zina chimatha kusintha matendawa. Musanayambe kusintha, ndikofunikira kuti muyankhule ndi dokotala wanu. Kawirikawiri, kudya zakudya zochepa pamakhala ndi zotsatira zochepa pokhapokha kulemera kwa thupi, koma kuchita zimenezi kungapangitse kusintha kwa dzuwa mumagazi omwe angakhudze mankhwala omwe mukuwatenga. Pano panopa ndi malo ofufuza mwakhama, ndipo tikutheka kuti tidzakhala tikuphunzira zambiri za chakudya choyenera cha zakudya m'magazi posachedwa.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Kumvetsetsa Zakudya Zam'madzi. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/kumvetsa-carbohydrates/
> Feinman, R., Pogozelski, W., Astrup, A. et al. Kuletsa Zakudya Zakudya Zakudya Zamagazi monga Njira Yoyamba Kulimbana ndi Matenda a Shuga: Kukambitsirana Kwambiri ndi Umboni Wowonekera. Zakudya zabwino . 2015. 31 (1): 1-13.
> Tay, J., Luscombe-Marsh, N., Thompson, C. et al. Kuyerekeza Zakudya Zam'madzi Zam'madzi Ndi Zapamwamba Zomwe Zimayambitsa matenda a shuga 2: Zayesero Zowonongeka. The American Journal of Clinical Nutrition . 2015. 102 (4): 780-90.
> US Department of Health and Human Services. Bungwe la Health Research Research ndi Quality. Chiwindi cha mtundu wa 1 ndi mtundu wa 2 Zovomerezeka Zogwiritsa Ntchito Malangizo Othandizira. https://www.guideline.gov/summaries/summary/50138/diabetes-type-1-and-type-2-kuwonetsetsa- kudya zakudya zopatsa thanzi
> US Department of Health and Human Services. Office of Prevention and Health Promotion. Malangizo a Zakudya kwa Achimereka 2015 mpaka 2020. https://health.gov/dietaryguidelines/2015/guidelines/