Udukoryo 5 twiza n'udukoryo 5 two kwirinda (Gukabya mu buryo bwiza)

Tugira inzara gato nyuma yo kurya ifunguro rya saa sita, si byo se? Cyangwa twumva inzara gato mbere yo kurya. Muri iki gihe, tuba tumenyereye kurya "uturyo duto". Ariko si buri funguro ryose turya rigirira akamaro umubiri wacu. Cyane cyane niba uri umuntu urwaye indwara nka Diyabete (Diyabete yo mu bwoko bwa 2) cyangwa umubyibuho ukabije, ugomba kubitekerezaho kabiri.

Ifunguro ryiza ni iki? Mu magambo make, rigomba kuguha poroteyine cyangwa fibre , cyangwa byombi. Muri ubwo buryo wumva uhaze. Rigomba kandi gutanga isoko nziza y'ingufu hatarimo karori zidakenewe. Ifunguro risanzwe rigomba kuba ririmo karori hagati ya 100-150 ku mugore na karori zigera kuri 200 ku mugabo.

Igikuru ni ukwirinda kurya utuntu duto cyane duhagije dufite isukari nyinshi na karubohidrati nziza. Ibi bishobora gutuma isukari mu maraso yawe yiyongera cyane. Reka turebe utwo duto duto kandi tugomba kwirinda rwose.

Udukoryo 5 twiza cyane ku mubiri

Dore utuntu duto tw’intungamubiri kandi turyoshye ushobora kurya nta bwoba.

1. Isosi y'ibishyimbo yo kurya hamwe n'imboga

Ushobora guteka ibiryo bihendutse kandi birimo poroteyine nyinshi ukoresheje ibintu nk'ibishyimbo, amashaza n'ibishyimbo bitukura biboneka mu ngo zacu. Ibi byitwa 'Bean Dip'. Mu by'ukuri, ni ifu ikorwa hakoreshejwe ikintu nk'ibishyimbo.

Uruvange rwa fibre na poroteyine mu bishyimbo bifasha mu kugenzura urugero rw'isukari mu maraso. Si ibyo gusa, ahubwo n'ibishyimbo ni ingenzi mu ndyo ya DASH, isabwa mu kugabanya umuvuduko ukabije w'amaraso.

Dore uko wabikora: Fata igikombe cya 1/4 cy'ibishyimbo/ibishyimbo bidafite umunyu mwinshi, ubishyire mu cyuma gitunganya ibiryo hamwe n'umutobe muto w'inkoko wakorewe mu rugo cyangwa udafite umunyu mwinshi, hanyuma uvange kugeza biryoshye. Hanyuma wishimire iki cyuma kirimo imboga mbisi nka karoti, concombre na seleri.

2. Ifu y'ingano

Ni nde wavuze ko oats ari izo mu gitondo gusa? Oats zikungahaye kuri fibre ishobora gushonga, bigatuma ziba ifunguro ry'ingenzi ku bantu barwaye diyabete n'indwara z'umutima.

Ubushakashatsi buherutse gukorwa bwagaragaje ko indyo irimo fibre nyinshi igabanya ibyago byo kurwara indwara nka diyabete, indwara z'umutima, no kwiyongera ibiro. Nubwo amashu arimo karubohidrati , ni ubwoko bwiza bwa karubohidrati bifitiye umubiri akamaro.

Ariko ibuka ko udupaki twa oatmeal tugurishwa mu maduka twongerewemo isukari si twiza. Aho kongeramo isukari cyangwa ubuki mu mashu yawe, ongeramo imbuto nk'amashu cyangwa amande.

3. Yawurute y'Abagereki itarimo amavuta

Ifite poroteyine nyinshi ku buryo uzumva uhaze nubwo warya gato. Bitewe n'ubwoko bwa yawurute yo mu Bugereki uhisemo, igikombe kimwe (ubusanzwe ounces 5.3) gishobora kuba kirimo garama 12 na 24 za poroteyine . Amata afite ibinure bike na yo ni igice cy'ingenzi cy'indyo ya DASH, isabwa ku bantu bafite umuvuduko ukabije w'amaraso.

4. Agati k'iforomaje idafite ibinure byinshi n'imbuto nshya

Iki ni ifunguro ryiza ryo kurya iyo udafite igihe kinini cyo kurya. Kiguha calcium na vitamine C bihagije. Kinafite garama 8 za poroteyine na garama 4 za fibre. Foromaje nkeya ni uruvange rwiza rwo kurya n'igikombe cy'inkeri.

5. Pistachios

Pistachio ni ubwoko bw'imbuto zifite karubohidrati nkeya kandi zikungahaye kuri aside irike yuzuye . Ubwo bwoko bw'ibinure bufasha kugabanya urugero rwa cholesterol mbi mu mubiri.

Iyo uguze pistachios mu iduka, zigure zimbaye igikonoshwa . Kuko iyo tuziriye zikuweho igikonoshwa, tuba dugenzura ingano y'ibyo turya. Iyo tubonye ikirundo cy'ibikonoshwa imbere yacu, twibwira tuti: "Birahagije." Birashoboka ko twariye pistachios zigera kuri 49 icyarimwe, ni ukuvuga garama 100.

Ubwoko 5 bw'udufungurwa two kwirinda uko bishoboka kose

Nubwo ibi biryoshye, ntabwo ari byiza cyane ku mubiri. Ugomba kwirinda kubirya, cyane cyane niba ubirya kenshi.

1. Ifiriti z'ibirayi

Nubwo byoroshye kubona ipaki y'ibirayi bitose iyo ushonje, nta ntungamubiri zitanga. Birimo umunyu mwinshi cyangwa sodiyumu . Bifite kandi poroteyine nkeya cyane kandi nta fibre na gato bigira.

2. Ibikoresho by'ibisuguti

Ibiryo biryoshye ntibigutera inzara igihe kirekire. Ibi biryoshye birimo fibre nkeya kandi birimo umunyu mwinshi ntibizaguha imbaraga nk'uko wabyiteze, cyangwa ngo bigutere kumva uhaze. Ariko hari ibiryo biryoshye birimo fibre nyinshi na sodiyumu nkeya. Iyo ubishyizemo foromaje nkeya, ushobora kubihindura kuva ku biryo bibi ukabishyiramo ibiryo byiza.

3. Akabari ka Granola (Akabari ka Granola cyangwa ibinyampeke)

Nibyo koko, hari utubari twa granola tuvuga ko ari ingirakamaro cyane. Ariko utubari twinshi ku isoko "si uruvange rwiza rw'ibinure, poroteyine, na karubohidrati, ahubwo, nk'uko abahanga mu by'imirire bavuga, ni bombe ya karubohidrati idasanzwe , idafite fibre n'izindi ntungamubiri." Uzongera kugira inzara mu isaha imwe nyuma yo kubirya.

4. Pretzels

Niba utekereza ko pretzels ari 'umutekano' ugereranyije n'izindi byokurya, ongera utekereze. Zishobora kuba zifite ibinure bike, ariko nta ntungamubiri zifite zirenze ibyo. Mu by'ukuri, byagaragaye ko kurya agace gato ka pretzels bitera kwiyongera kw'isukari mu maraso kuruta kurya agace gato ka chips z'ibirayi.

5. Udupaki tw'ibisuguti bya karori 100

Ibi biroroshye kugurira mu iduka, kandi ingano y'ibyo urya nayo igenzurwa. Ariko kubirya ntibigutera kunyurwa, kandi ntibifasha mu kugenzura urugero rw'isukari mu maraso. Ubusanzwe bikorwa mu ifu yera n'isukari. Nanone bifite intungamubiri nkeya na fibre.