Ni gute wakora gahunda y'ifunguro ikwiriye diyabete? (Gahunda y'ifunguro rya diyabete)

Iyo muganga wawe akubwiye ko urwaye diyabete, ikibazo gikomeye kigutera kwibaza ni iki, 'Ndya iki ubu?' Abantu benshi batekereza ko kuvura diyabete bigoye kandi birambirana. Ariko si ko bimeze. Gukora ifunguro ryiza kandi rifite ubuzima bwiza rigufasha kuvura diyabete yawe ntabwo bigoye nkuko wabitekereza. Reka turebe uburyo bwo gukora gahunda y'ifunguro ryoroshye, riryoshye kandi rifite ubuzima bwiza.

Indyo ijyanye na diyabete ni iyihe mu by'ukuri?

Muri make, iyi ni gahunda yo kurya igufasha kugenzura urugero rw'isukari mu maraso yawe, kugumana ibiro byiza, no kugabanya ibyago byo kurwara indwara z'umutima. Ntibisaba impinduka zikomeye. Ibintu by'ingenzi ugomba gutekerezaho hano ni ibintu bitatu dusanzwe tuzi:

1. Ibyokurya byiza: Ibyo turya.

2. Ingano nziza: Ingano turya.

3. Kumenya neza igihe cyo kurya: Niba turya mu gihe gikwiye.

Iyo umenyereye kurya muri ubu buryo, ntushobora kugenzura diyabete gusa, ahubwo rimwe na rimwe urashobora no gusubiza inyuma indwara.

Ni ibihe bintu tugomba kongera mu byo kurya byacu?

Indyo nziza y'umuntu urwaye diyabete ntigomba kuba iy'ubwoko bumwe gusa bw'ibiryo. Indyo yuzuye irimo intungamubiri enye zose - karubohidrati, poroteyine, fibre n'ibinure - bizagufasha kugenzura urugero rw'isukari mu maraso yawe kuva ku kwiyongera no kugabanuka. Bishobora kandi kugufasha kumva uhaze igihe kirekire. Ikintu cy'ingenzi hano ni ugushyira imbere ibiryo bisanzwe kuruta ibiryo byatunganyijwe.

Karubohidrati nziza

Karubohidrati ni isukari, ibinyampeke, n'imigozi mu biribwa. Turashaka guhitamo karubohidrati yuzuye kandi idatunganyijwe. Ibi bituma wumva uhaze, bikagenzura isukari mu maraso, bigafasha mu igogora, kandi bigafasha kugabanya urugero rwa cholesterol.

• Ibinyampeke byuzuye: Umuceri w'umukara, ingano, ubunyobwa, ingano.
• Imbuto zirimo isukari nke: Imbuto nka blueberries, raspberries, strawberries, na blueberries.
• Imboga n'imboga: broccoli, amashu, epinari, chouflage, ibishyimbo.
• Ibikomoka ku mata bifite ibinure bike: yawurute idasembuye, amata afite ibinure bike.
• Ibinyamisogwe: lentile, ubunyobwa, amashaza, ibishyimbo bibisi.

Ibiribwa Bikungahaye kuri Fibre

Fibre ni igice cy'ibiryo by'ibimera umubiri wacu udashobora gusya. Ariko bifasha ibiryo kwinjira mu buryo bw'igogora. Kurya ibiryo bikungahaye kuri fibre bishobora kugufasha kumva ubyibushye vuba, bishobora kugufasha kugenzura ibiro byawe . Fibre nayo ni ingenzi mu kugenzura isukari mu maraso na cholesterol.

• Imboga n'ibyatsi
• Imbuto (ni byiza kurya imbuto yose aho kurya umutobe w'imbuto, ushobora kongera isukari mu maraso yawe)
• Ibinyampeke byuzuye
• Imbuto (cashews, ubunyobwa, amande)
• Ibinyamisogwe nk'amashu, ubunyobwa n'ibishyimbo bibisi

Poroteyine

Poroteyine bifata igihe kirekire kugira ngo umubiri wacu ugogore kurusha karubohidrati. Rero iyo turya ifunguro rikungahaye kuri poroteyine, twumva dushonje nyuma. Poroteyine nayo ni ingenzi mu gukura kw'imitsi no gusana uturemangingo. Ubu bushobozi bwo gusana uturemangingo ni ingenzi cyane kuko bifata igihe kirekire kugira ngo ibikomere by'uruhu bikire ku bantu barwaye diyabete.

• Inyama zidafite ibinure byinshi: Inkoko idafite uruhu.
• Amafi: Amafi nka kelawallala, thalapat, balaya, na tuna.
• Amagi
• Ibikomoka ku mata bifite ibinure bike: yawurute idafite isukari, foromaje irimo ibinure bike.
• Poroteyine ishingiye ku bimera: Tofu, ubunyobwa, amashu, amavuta y'ubunyobwa.

Ibinure byiza

Ibinure bifasha imibiri yacu kubika ingufu, gukura uturemangingo, no kurinda ingingo. Aha, tugomba guhitamo ubwoko "bwiza" bw'ibinure. Ibi byitwa ibinure `(Monounsaturated)` na `(Polunsaturated)`. Ibi bigabanya urugero rwa cholesterol `(LDL)` mu mubiri wacu kandi bikarinda ubuzima bw'umutima. Ariko wibuke ko ibinure byiza bifite karori nyinshi, bityo ni byiza kubirya mu rugero ruto .

• Imbuto (cashews, ubunyobwa)
• Amavuta ya Elayo n'Imyelayo
• Avoka
• Aside irike ya Omega-3 (iboneka mu mafi afite amavuta nka salmon na sardine, na walnuts)

Ibintu tugomba gukuraho mu mirire yacu

Kurya ibiryo byiza no kwirinda ibiryo bibi ni ingenzi cyane mu kuvura diyabete. Gerageza kugabanya ibi biribwa uko bishoboka kose, cyangwa se ubireke burundu.

Biroroshye cyane! "Uburyo bwo kuvura diyabete"

Niba ufite ikibazo cyo kumenya ibyo kurya n'ingano y'ibyo kurya mu gihe utegura ifunguro, dore uburyo bworoshye cyane. Bwitwa "uburyo bwa diyabete."

1. Fata isahani isanzwe (hafi santimetero 25).

2. Uzuza kimwe cya kabiri (1/2) cy'isahani yawe imboga n'imboga nkeya. Urugero, ibintu nk'ibishyimbo, amashu, cauliflower, epinari na salade. Ibi bifite karubohidrati nke kandi ntibitera isukari nyinshi mu maraso. Buzuyemo kandi fibre, vitamine, n'imyunyungugu.

3. Uzuza kimwe cya kane (1/4) cy'isahani yawe poroteyine yoroheje. Urugero, igice cy'inkoko idafite uruhu, igice cy'ifi, igi, cyangwa lentils.

4. Uzuza ibisigaye (1/4) by'isahani yawe karubohidrati nziza. Urugero, umuceri w'umukara, ibirayi bitetse, ibijumba, cyangwa agace k'umugati w'ibinyampeke.

5. Hitamo amazi cyangwa ikinyobwa gifite karori nke kandi kidafite isukari yo kunywa mu ifunguro ryawe.

Ese twavuga ku ifunguro ry’icyitegererezo rikwiriye Sri Lanka?

Noneho reka turebe uburyo twakoresha ibyo twavuze kugira ngo dukore ifunguro rya buri munsi dukoresheje ibiryo byo mu gihugu cyacu.

Ifunguro rya mu gitondo

• Ihitamo 1: Kurakkan hamwe na rotis 2, umunyu muke wa cocout sambol hamwe namagi yatetse.
• Uburyo bwa 2: Igikombe cy'ingano hamwe n'igice cy'umuneke n'udukoko duke twa cashew.
• Uburyo bwa 3: Hamwe n'umuceri w'ibishyimbo, isupu y'inkongoro, na salade y'icyatsi kibisi.

Ifunguro rya saa sita (dukurikije "uburyo bwo gutegura isahani")

• Igice cya kabiri (1/2) cy'isahani: Ibishyimbo birimo amavuta na salade y'amashu.
• Agace k'ifi katetse muri sosi ya chili (1/4) kuva ku isahani .
• Igice cy'isahani (1/4): umuceri w'ibinyampeke.

Ifunguro rya nimugoroba (ifunguro ryoroheje)

• Uburyo bwa 1: Hamwe n'ibirayi bibiri bya atta ifu, curry y'ibishyimbo, na salade y'ibishyimbo.
• Uburyo bwa 2: Igice cy'inkoko yokejwe hamwe n'isupu y'imboga.
• Uburyo bwa 3: Igikombe cy'ibishyimbo byatetse n'igikombe cya yawurute idasembuye.

Udukoryo

Niba ushonje hagati y'amafunguro, dore ibintu bimwe na bimwe ushobora gufata:

• Igice cy'igikombe cy'inkoko zitetse
• Ubunyobwa buto
• Igice cya avoka
• Yawurute idafite isukari
• Pome

Icy'ingenzi: Iyi ni ihame rusange gusa. Umubare wa karori ukeneye ku munsi uzatandukana bitewe n'imyaka yawe, ibiro byawe, urwego rw'imyitozo ngororamubiri, n'uko ubuzima bwawe buhagaze. Kubwibyo, ni byiza kuvugana na muganga wawe cyangwa inzobere mu mirire kugira ngo baguhe gahunda y'ifunguro ryawe bwite rikubereye.