Niba urwaye diyabete, ni ibisanzwe kumva ushonje gato hagati y'amafunguro. Ariko icyarimwe, ushobora no kugira impungenge nke uti "Nindamuka ndya ikintu muri iki gihe, ese igipimo cy'isukari mu maraso yanjye kizongera kwiyongera?" Ubwo bwoba ni bwo butuma bamwe bahora bashonje. Ariko nta mpamvu yo gusonza cyane. Niba uteguye neza kandi ugahitamo neza, aya mafunguro mato (tuyatangire) umunsi wose ashobora gufasha cyane mu gutuma igipimo cy'isukari mu maraso yawe gihoraho. Reka turebe uko wabikora neza.
None se ni ibihe biryo byiza byo kurya diyabete?
Muri make, utwo kurya twiza ku barwayi ba diyabete tugomba kuba turimo fibre na poroteyine nyinshi, hamwe n'isukari n'umunyu bike. Ibi biribwa bizagufasha guhaga kandi bigufashe kugenzura urugero rw'isukari mu maraso yawe nta kongera kwiyongera gutunguranye.
Kugira ngo ubone umusaruro mwiza, ni byiza guhuza karubohidrati nziza na poroteyine idasize amavuta. Tekereza ku bintu nk'ibi.
Udukoryo twiza ni uruvange rwa poroteyine n'ubwoko bwiza bwa karubohidrati. Ibi bizakuzura kandi bigenzure isukari mu maraso yawe.
Dore ibitekerezo byiza byo kurya utuntu duto ushobora kugerageza.
| Ubwoko bw'ifunguro ry'akaruhuko | Ingero |
|---|---|
| Uruvange rwa poroteyine + karubohidrati |
|
| Udukoryo twinshi turimo fibre | |
| Niba wumva ushaka kurya ibintu biryoshye |
Ni gute wahindura bimwe mu biribwa ukunda?
Hari ibiryo twese dukunda, ariko ntibifite ubuzima bwiza cyane. Urugero, ifiriti z'ibirayi bikaranze, ifiriti, uduce duto, imigozi, ibisuguti biryoshye na keke. Ibi ni ibiryo byatunganyijwe cyane, ndetse n'ibiryo birimo isukari n'umunyu mwinshi.
Ibi ntibivuze ko ugomba kwirinda ibi biribwa ubuzima bwawe bwose. Ariko, niba ubirya, birye ku rugero ruto cyane . Ni byiza kurushaho gushaka ikindi kintu gisimbura ibiryo.
Irari n'ibindi bisimbura ubuzima
Reba iyi mbonerahamwe. Uzibonera ubwawe ubundi buryo bwiza ushobora guhitamo kugira ngo usimbuze ibiryo ukunda.
| Ukunda kurya iki? | Uburyo bwiza bwo guhitamo ahubwo |
|---|---|
| Uduce tw'ibirayi | Ifiriti zitetse cyangwa popcorn zirimo umwuka. |
| Shokora | Agace gato ka shokora yijimye. |
| Soda | Isoda yo mu rwego rwo hasi, indimu yoroheje, cyangwa amazi ya soda hamwe n'umutobe w'imbuto. Amazi y'icunga na yo ni amahitamo meza. |
| Pizza | Tegura ushyira isosi y'inyanya na foromaje ya mozzarella ku gapande k'umugati w'ingano zose. |
| Biscuits nziza (Cookies) | Igikoma cya graham cyangwa biscuit y'ibinyampeke byuzuyemo isukari nkeya. |
Ibanga ryo kurya utuntu duto cyane
Ntabwo ugomba guhagarika burundu kurya ibintu ukunda. Icy'ingenzi ni ukudakoresha uburyarya . Niba ukunda shokora, rya agace gato ka shokora yirabura. Niba ukunda ice cream, saba agace gato k'abana.
Ariko ibuka ko, uko kurya ibiryo biryoshye byaba ari byiza kose, kurya byinshi bishobora gutuma umuntu yongera ibiro . Ibi bishobora gutuma bigorana kurwanya diyabete. Bityo rero ugomba kwitondera cyane ingano y'ibiryo urya .
Ujye uzirikana ibi bintu mu gihe urya utuntu duto.
- Pima ibiryo byawe: Ntugafate agapaki kanini ka popcorn cyangwa agapaki ka biscuits ureba televiziyo. Nubikora, ushobora kurya agapaki kose utabizi. Kubwibyo, gabanya ingano urya icyarimwe ku isahani itandukanye hanyuma ushyire ibisigaye ku ruhande.
- Tekereza kuri karori na karubohidrati: Menya neza ko ibyo kurya byawe bitarenze karori 150 na garama 15-30 za karubohidrati kuri buri serivisi. Urugero:
- Pretzels 15 nto
- Ibikombe 3 bya popcorn yoroheje
- Igikombe 1 cy'imbuto
- 1/4 cy'igikombe cy'uruvange rw'inzira
- Ese koko ushonje?: Tekereza kabiri mbere yo kujya mu gikoni. Ese urimo kurya kubera ko inda yawe irimo kurira, kubera ko ushonje cyane? Cyangwa unaniwe cyangwa ufite stress? Niba ushonje cyane, gerageza kwiyibagiza ukora ikindi kintu.
- Kurya ku masaha asanzwe: Gerageza kurya utuntu duto duto mu gihe kimwe buri munsi uko bishoboka kose. Nukurikiza gahunda isanzwe y'amafunguro yawe y'ingenzi n'utwo duto duto, bizoroha cyane gutuma igipimo cy'isukari mu maraso yawe gihoraho umunsi wose.
Muri ibi byose, niba utaramenya neza ingano y'ibiryo ugomba kurya n'ubwoko bw'udufungurwa ugomba guhitamo, ikintu cyiza wakora ni ukuganira na muganga wawe kuri ibi . Nibiba ngombwa, ushobora kumusaba kohereza inzobere mu mirire. Muganga wawe ni we muntu mwiza wo kukubwira uburyo indyo urya ubu igufasha kugenzura diyabete yawe.
Ubutumwa bwo kujyana mu rugo
- Mu gihe uhitamo utuntu two kurya niba urwaye diyabete, hitamo ikintu kirimo fibre na poroteyine nyinshi, hamwe n'isukari n'umunyu bike.
- Kurya uruvange rwa poroteyine zidafite ibinure n'ibinyasukari byiza bifasha kugenzura neza urugero rw'isukari mu maraso.
- Witondere cyane ingano y'ibiryo urya kuri buri funguro hanyuma ubigabanyemo amasahani atandukanye.
- Iyo wumva ushaka kurya, tekereza niba koko ushonje cyangwa niba wumva ushaka kurya kubera impamvu z'imitekerereze.
- Vugana na muganga wawe ku bibazo byose ufite ku bijyanye n'ifunguro ryawe n'ibyo kurya biryoshye. Ntutinye.
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