Iyo umuntu asanzwe arwaye diyabete, atekereza ko kurya ibiryo biryoshye ari inzozi. Ni ibisanzwe kwibaza uti "Ngiye kurya iki ubu?" Ariko si ko bimeze. Mu by'ukuri nta bwoko bw'ibiryo umuntu urwaye diyabete adashobora kurya. Icy'ingenzi ni ukwita ku bunini bw'ibiryo, kuringaniza ifunguro ryawe, no kugumana ingano ya karubohidrati muri buri funguro hafi ya rimwe.
Reka turebe uko twabikora neza. Kugira ngo tugufashe, turaganira kandi ku buryo bworoshye cyane bwo guteka mu gitondo, saa sita no ku ifunguro rya nimugoroba.
Ibintu 4 ugomba kwibuka mugihe urimo ugabanya indyo
Izi nama zizagufasha cyane mu gucunga diyabete yawe n'imirire yawe.
1. Suzuma urugero rw'isukari mu maraso yawe buri gihe. Ubu ni bwo buryo bwiza bwo kumenya uburyo ibiryo bitandukanye bigira ingaruka ku rugero rw'isukari mu maraso yawe. Urugero, urugero rw'isukari mu maraso yawe rushobora gutandukana umunsi umwe urya umuceri n'undi munsi urya salade y'imboga gusa. Umaze kubona iri tandukaniro, bizakoroha kuri wewe guhindura indyo yawe.
2. Gabanya ingano ya karubohidrati urya mu ifunguro rimwe. Muri rusange, umuntu urwaye diyabete arya garama 45-75 za karubohidrati mu ifunguro rimwe, gatatu ku munsi. Ariko, iyi ngano ishobora gutandukana bitewe n'ubuzima bwawe. Kubwibyo, vugana na muganga wawe ku ngano ikubereye.
3. Kuringaniza karubohidrati, fibre na poroteyine. Uburyo bworoshye bwo kubikora ni "uburyo bwo gukoresha isahani." Tekereza ku isahani yawe.
- Igice kimwe (1/2): Uzuza isahani imboga. (Urugero: imboga, amashu, ibishyimbo, karoti, concombre)
- Kimwe cya kane cy'isahani (1/4): Uzuzamo karubohidrati. (Urugero: umuceri w'umukara, ubunyobwa, ibishyimbo, umugati w'ibinyampeke)
- Igihe gisigaye (1/4): Uzuzamo poroteyine nziza (urugero: ifi, inkoko idafite uruhu, inyama zitarimo amavuta, tofu, amagi)
- Uretse ibi, ushobora kongeramo agace gato k'imbuto, ikirahure cy'amata make, cyangwa yawurute, bitewe n'intego yawe ya karubohidrati.
4. Hitamo ibinure byiza. Ibinure bikomoka ku bimera nka imbuto z'ubunyobwa, avoka, amafi, n'imyelayo ni byiza cyane. Gabanya ibinure byuzuye mu nyama, amavuta, foromaje, n'ibindi bikomoka ku mata uko bishoboka kose. Wibuke ko kokonati, nubwo ari ikimera, inarimo ibinure byuzuye.
Ikintu cy'ingenzi cyane: Niba ingano ya karubohidrati iri muri resept iri hasi ugereranyije n'ingano muganga wawe yagutegetse, ongeramo karubohidrati nyinshi muri iryo funguro. Ibi bishobora gukorwa wongeyeho ikintu nk'iya yawurute idafite amavuta, ikirahure cy'amata, imbuto, imboga, cyangwa agace k'umugati w'ibinyampeke.
Amafunguro yihuse yo guteka mu gitondo
| Ifunguro rya mu gitondo | Karubohidrati (garama) | Poroteyine (garama) | Fibre (garama) |
|---|---|---|---|
| Igi ripfunyitse | ~30 | ~18 | ~6 |
| Igikombe cya Yogurt gikungahaye kuri poroteyine | ~47 | ~22 | ~10 |
| Muffin y'amata y'ubunyobwa na jam (PB&J Muffin) | ~47 | ~10 | ~7 |
Uburyo bwo gukora igi ripfundikiye
Shyira igi 1 n'amagi 2 y'umweru (cyangwa igikombe kimwe cya kane cy'igi gisimbura amagi) mu isafuriya idafata. Shyira imvange y'amagi ku gikombe cyuzuye hanyuma ushyireho inyanya zaciwe, ibitunguru by'icyatsi, uduce twa avoka, na foromaje nkeya irimo ibinure bike, niba ubyifuza. Shyira muri microwave mu masegonda agera kuri 20, uzunguruke, hanyuma wishimire.
Uburyo bwo gukora igikombe cya Yogurt gikungahaye kuri poroteyine nyinshi
Vanga igikombe 1 cya yawurute y'Abagereki idasembuye n'ikiyiko 1 cy'ubuki n'agace gato ka sinamomu. Shyiramo igikombe 1/2 cy'imbuto ukunda (strawberries, blueberries) n'igikombe 1/2 cy'ibinyampeke birimo fibre nyinshi.
Uburyo bworoshye bwo guteka ifunguro rya saa sita
| Ifunguro rya saa sita | Karubohidrati (garama) | Poroteyine (garama) | Fibre (garama) |
|---|---|---|---|
| Salade ya Tuna | ~35 | ~54 | ~6 |
| Sandwichi ya foromaje yokejwe | ~60 | ~27 | ~8 |
| Burrito y'ibishyimbo na foromaje mu minota 3 | ~50 | ~24 | ~10 |
Uburyo bwo guteka salade ya tuna
Suka agacupa kamwe ka tuna kavuyemo amazi hamwe n'ibiyiko bitatu by'isosi yoroheje ya vinaigrette yo mu Butaliyani. Ongeraho igikombe kimwe cya kabiri cy'inyanya zaciwe hamwe n'imbuto nke cyangwa imyelayo yaciwe. Tanga ibikombe bibiri by'epinari zogejwe neza hanyuma utange hamwe n'ibinyampeke by'ingano zose.
Uburyo bwo gukora burrito y'ibishyimbo na foromaje mu minota 3
Shyira tortilla y'ingano zose ukoresheje microwave mu gihe cy'amasegonda 30. Shyiramo igikombe cya 1/3 cy'iforomaje yaciwemo ibinure bike, igikombe cya 1/2 cy'ibishyimbo bikaranze, ikiyiko 1 cya crème sour-free-free, ikiyiko 1 cya salsa, n'ibitunguru bike cyangwa inyanya byaciwe. Zingura hanyuma utange bishyushye.
Amafunguro meza yo kurya ifunguro rya nimugoroba
| Ifunguro rya nimugoroba | Karubohidrati (garama) | Poroteyine (garama) | Fibre (garama) |
|---|---|---|---|
| Salsa Chili - Ibikomoka ku bimera cyangwa Turukiya | ~43 | ~22 | ~12 |
| Salimoni ya Teriyaki | ~42 | ~29 | ~5 |
| Spaghetti y'ibihumyo | ~60 | ~18 | ~9 |
Uburyo bwo guteka salmon ukoresheje isosi ya teriyaki
Shyira utuyiko tubiri twa sosi ya teriyaki ku bice bya salmon hanyuma uteke mu ifuru. Nyuma y'iminota 4, hindura ibice by'amafi, ongeramo ikindi kiyiko cya sosi ya teriyaki, hanyuma uteke kugeza ifi ihiye neza. Tanga hamwe n'igikombe cya 3/4 cy'umuceri w'umukara utetse hamwe n'imboga nka broccoli itekeshejwe. Ushobora gusimbuza salmon ubundi bwoko bw'amafi cyangwa ndetse n'inkoko idafite uruhu.
Uburyo bwo guteka spaghetti ukoresheje ibihumyo
Teka spaghetti y'ibinyampeke byose ukurikije amabwiriza ari mu ipaki. Hagati aho, mu yindi nkono, karanga igikombe 1 cy'ibihumyo byaciwe mu kiyiko 1 1/2 cy'amavuta ya elayo. Ongeraho igikombe 3/4 cya sosi ya marinara hanyuma uteke ku muriro muto mu gihe cy'iminota 10. Tanga isosi y'ibihumyo mu bikombe 3/4 bya spaghetti yatetse. Tanga hamwe na salade y'ibihumyo, amashaza, concombre na karoti.
Izi resept ni ubuyobozi gusa. Ushobora kuzihindura ukurikije uburyohe bwawe, ibyo ukunda, n'amabwiriza ya muganga .Hindura. Ntutinye kugerageza ibintu bishya!
Ubutumwa bwo kujyana mu rugo
- Kurwara diyabete ntibivuze ko ugomba kureka ibiryo biryoshye. Icy'ingenzi ni ingano n'ingano y'ibyo urya.
- Bika neza amafunguro yawe ukoresheje "Uburyo bwo mu isahani." Gabanya kimwe cya kabiri cy'isahani yawe mo imboga, kimwe cya kabiri mo poroteyine, n'ikindi kimwe mo karubohidrati.
- Menya neza ko buri funguro ririmo karubohidrati, poroteyine na fibre. Ibi bizafasha mu kugenzura ukwiyongera kw'isukari mu maraso.
- Iyi nkuru itanga inama rusange gusa. Buri gihe gisha inama muganga wawe cyangwa umufarumasiye kugira ngo akubwire gahunda nziza y'imirire n'ibinyasukari ku buzima bwawe.
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