Ni izihe byokurya byiza kandi bibi kuri wewe urwaye diyabete? (Ibiribwa bya diyabete)

Niba urwaye diyabete, ikibazo "Nkwiye kurya iki ubu?" gishobora kuza mu mutwe wawe igihe cyose, sibyo? Hari igihe wumva utinya kurya umuceri muto, kandi rimwe na rimwe ukumva ubabaye iyo ubonye ibiryo biryoshye. Mu by'ukuri, ibiryo turya bigira ingaruka zikomeye ku gipimo cy'isukari mu maraso yacu. Ibi ni ukuri cyane cyane ku muntu urwaye diyabete. Reka tubiganireho muri iki gihe mu buryo bworoshye, mu buryo ushobora kumva, nk'aho uri kuganira n'inshuti yawe.

Iyo dukoresheje karori nyinshi, cyane cyane karubohidrati, cyangwa nk'uko tubyita, ibinyampeke, biruta ibyo dukeneye, urugero rw'isukari mu maraso ruryongera. Iyo urugero rw'isukari mu maraso rugumye hejuru igihe kirekire, rushobora kwangiza imitsi yacu, impyiko n'umutima. Niyo mpamvu abaganga bahora batubwira kugenzura ibyo dufata.

Ni iyihe ndyo nziza ya diyabete?

Nta ndyo ingana ku bantu bose barwaye diyabete. Umubiri wa buri wese uratandukanye. Intego yawe igomba kuba ugukorana na muganga wawe kugira ngo ugire gahunda nziza yo kurya ishobora kugufasha kugenzura umuvuduko w'amaraso yawe, cholesterol, na A1c (igipimo cy'isukari mu maraso yawe mu mezi 3 ashize), ndetse no kugufasha gucunga ibiro byawe.

Hari uburyo bwinshi bwemewe ku isi bwo kurya bufasha mu kurwanya diyabete. Reka turebere hamwe bubiri muri bwo.

1. Indyo ya DASH

Izina ryuzuye ry'ibi ni 'Uburyo bwo Guhagarika Umuvuduko Ukabije w'amaraso'. Muri make, byatangijwe bwa mbere kugira ngo bigenzure umuvuduko ukabije w'amaraso, ni ukuvuga umuvuduko w'amaraso. Ariko ubushakashatsi bwagaragaje ko ari byiza cyane ku bantu barwaye diyabete. Abarwayi ba diyabete bakurikije iyi ndyo bagabanyije cyane umuvuduko w'amaraso, cholesterol mbi (LDL), agaciro ka A1c, ndetse n'urugero rw'isukari mu maraso rwihuta.

Indyo ya DASH iroroshye cyane:

• Ibintu byo kurya cyane: imboga, imbuto, ibinyampeke byuzuye, amata n'ibikomoka ku mata birimo ibinure bike, amafi, inkoko, ibishyimbo n'imbuto z'ubunyobwa.
• Ibintu byo kugabanya: Inyama zirimo ibinure byinshi, amata yuzuye ibinure, amavuta ya kokonati, amavuta ya palme, ibinyobwa birimo isukari, n'ibintu biryoshye.

2. Indyo yo mu nyanja ya Mediterane

Iyi ni indyo gakondo y’abantu bo mu bihugu bikikije inyanja ya Mediterane. Ni nziza cyane ku mutima. Ubushakashatsi bwerekana ko iyi ndyo igabanya ibyago byo kurwara indwara z’umutima, diyabete, ubwoko bumwe na bumwe bwa kanseri, ndetse n’ihungabana.

Ibi byibanda cyane cyane ku mboga, imbuto, ibinyampeke byuzuye, ibishyimbo, imbuto z'ubunyobwa n'amavuta ya elayo . Inyama zitukura, amata, ibiryo biryoshye, umunyu n'ibiribwa byatunganyijwe ni bike cyane.

Ibintu byiza byo kongeramo mu mirire yawe

Noneho reka turebe ibyo kurya byiza byongera ku mirire yawe ya buri munsi.

Imboga n'ibyatsi

Ibi bigomba kuba ari byo bikurura isahani yawe. Byaba byiza cyane uramutse wujuje kimwe cya kabiri cy'isahani yawe imboga.

• Amahitamo meza: Ubwoko ubwo aribwo bwose bw'imboga, nka broccoli, karoti, ibishyimbo, concombre, inyanya, epinari, kale, na epinari. Ibi bishobora kuribwa ari bibisi, bikaranze, cyangwa bigakaranga gato mu mavuta.
• Witondere: Imboga zo mu macupa zishobora kuba zirimo umunyu mwinshi. Nanone, irinde salade z'imboga zikozwe mu mavuta menshi na foromaje.

Imbuto

Imbuto zuzuyemo vitamine n'intungamubiri. Ariko imbuto zirimo isukari karemano, bityo ugomba kwitondera ingano yayo.

• Amahitamo meza: Imbuto zose nshya, nka pome, amacunga, imineke, imizabibu, tangerine, guava, papayi. Umutobe w'imbuto udafite isukari yongewemo (mu rugero ruto) ni byiza.
• Ingano: Jam, imbuto zo mu macupa, na sirupe y'imbuto zikozwe mu isukari.

Poroteyine

Dukura poroteyine mu bintu nk'inyama, amafi n'amagi.

• Amahitamo meza:
• Amafi akungahaye kuri Omega-3, nka salmon, tuna, mackerel, na sardine.
• Inkoko idafite uruhu.
• Amagi.
• Poroteyine zishingiye ku bimera nka lentils, chickpeas, amashaza na soya .
• Ingano: Inyama zatunganyijwe nka sosiso, inyama zo mu bwoko bwa meatballs, bacon, inyama z'inka zirimo ibinure byinshi, ingurube, n'inyama zikaranze.

Ibiryo by'amata bifite ibinure bike

• Amahitamo meza: amata adafite ibinure, yawurute idafite ibinure byinshi, yawurute y'Abagereki.
• Ingano: amata yuzuye ibinure, foromaje (ku bwinshi), amavuta.

Ibiribwa bigomba kuba bike rwose

Kuba urwaye diyabete ntibivuze ko udashobora kurya ikintu icyo ari cyo cyose. Ariko hari ibiryo bimwe na bimwe bishobora kongera urugero rw'isukari mu maraso yawe. Ugomba kugabanya ibyo biribwa urya.

Icy'ingenzi: Nta biribwa bizagabanya urugero rw'isukari mu maraso ako kanya. Ariko kunywa amazi menshi bizafasha impyiko zawe gukuramo isukari nyinshi. Ni byiza kandi gukora imyitozo ngororamubiri yoroheje. Ariko ganira na muganga wawe ku rugero rw'isukari mu maraso yawe mbere yo gukora imyitozo ngororamubiri. Hari igihe imyitozo ngororamubiri myinshi ishobora kongera by'agateganyo urugero rw'isukari mu maraso yawe.