Niba urwaye diyabete, ikibazo cyo 'uzarya iki ku ifunguro rya nimugoroba?' kiragoye gato, si byo se? Uretse ibintu nk'ikiguzi n'igihe, ugomba no gutekereza ku mubare wa garama za karubohidrati, ibinure, n'isukari mu biribwa, n'uko bigira ingaruka ku rugero rw'isukari mu maraso yawe. Hari igihe nk'ibi abantu bamwe bagira igitekerezo cy'iyi serivisi yo 'gutanga amafunguro', ni ukuvuga uburyo bwo kuzana ibiryo iwawe. Ese koko iyi ni amahitamo meza? Reka tubiganireho.
Baby's due date (EDD)
Calculate the due date based on the last menstrual period
Ni izihe nyungu zo kugezwa ibiryo iwawe?
Mu by’ukuri, iyo uhisemo serivisi nziza, ishobora kugufasha cyane. Bishobora kugabanya gukekeranya no kubabara umutwe bitewe no kurya indyo yuzuye ku muntu urwaye diyabete. Hari igihe tuba duhuze cyane ku buryo tutagira umwanya wo gutegura amafunguro, guhaha cyangwa guteka. Serivisi nk'iyi irakoroha cyane.
Izindi nyungu ni izi:
- Kugenzura: Ufite ububasha bwinshi ku byo urya iyo ugiye kurya hanze. Akenshi, ibiryo bigurwa mu maduka biba birimo ibinure byinshi, isukari n'umunyu (sodiyumu) . Ibi ni ibintu umuntu urwaye diyabete agomba kugabanya. Indyo yagenewe ubuzima bwawe izaba irimo bike muri ibi bintu.
- Ikiguzi: Bishobora kuba bihendutse kubona ibiryo bitangwa binyuze muri serivisi nk'iyi kuruta kurya hanze buri gihe.
- Kugenzura ibiryo: Ibi biryo biza mu bunini busanzwe. Mu by'ukuri, hari "kugenzura ibiryo." Ibi bireba cyane kugenzura kurya cyane kuruta kurya hanze muri resitora nini cyangwa gusangira ifunguro rinini ryatetse mu rugo.
Ariko hari ikintu kimwe gito ugomba kwitondera hano. Hari ibikoresho bimwe na bimwe byo kurya biza mu bunini bukwiriye umuryango. Urugero, niba uzanye ifunguro rishobora kugaburira abantu bane, wowe n'umukunzi wawe mukarya mwese, inyungu y'ubu buryo irabura. Rero, menya neza umubare w'abantu ushobora kugaburira icyarimwe.
Icy'ingenzi kurushaho, ibi bizagabanya stress kuri gahunda yawe yo kurya. Ariko, si serivisi zose zo gutanga amafunguro zirinda diyabete.
Ni gute wahitamo gahunda nziza yo kurya?
Gahunda iyo ari yo yose y'ifunguro uhisemo igomba guhuza n'amahame y'ibanze y'indyo nziza. Muri make, hari icyo twita uburyo bwa "My Plate". Ni:
- Hafi kimwe cya kabiri cy'isahani yawe kigomba kuba cyuzuyemo imboga zitarimo ibinyampeke, zidafite ingaruka nini ku isukari yo mu maraso. Urugero: broccoli, karoti, ibishyimbo, ibijumba, cauliflower, n'amashu.
- Igice gisigaye cy'isahani gabanya mo ibice bibiri bingana, wongereho poroteyine nkeya (urugero: inkoko idafite uruhu, amafi, lentile, ubunyobwa) ku gice kimwe n'ibiryo birimo ibinyampeke (urugero: umuceri utetse, umuceri w'umukara, ibigori, amashaza) ku kindi gice.
Byongeye kandi,Ni byiza guhitamo gahunda zateguwe n'inzobere mu mirire kandi zigaragaza neza amakuru y'imirire .
Mu gihe uhitamo gahunda nziza, ibaze ibi bibazo:
| Ibintu ugomba kumenya | Ikibazo ugomba kwibaza ni iki: |
|---|---|
| Imiterere y'imirire | Ese ibi biryo birimo karori nke, isukari, ibinure byuzuye, karubohidrati na sodiyumu bike? |
| ibikoresho fatizo | Ese bikorwa mu bikoresho bishya? |
| Kumenyera ibyo ukeneye | Ese ushobora guhindura ibintu kugira ngo bijyane n'ibyo ukeneye mu buzima bwawe, ibyo ukunda, ibyo udakunda, ndetse n'ibyo uryarya? |
| Igiciro | Ese ushobora kwishyura iyi gahunda? |
| Imyiteguro | Ugomba gukora akazi kangana iki nyuma yo kubona ibiryo? (Ese ugomba kubiteka cyangwa kubishyushya gusa?) |
Ikibazo cy'ingenzi kurusha ibindi byose ni iki: "Ese uzakunda ibi biribwa?" Kuko ni ngombwa guhitamo ikintu ushobora gukomeza gukora.
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Check Availability →Ni gute nabona amakuru ajyanye na karubohidrati, karori, n'imirire?
Mu gihe uvura diyabete, ni ngombwa kumenya ingano ya karubohidrati urya. Niba ufite umubyibuho ukabije, ni ngombwa kandi kumenya karori uhabwa kuri buri funguro. Kandi niba ufite umuvuduko ukabije w'amaraso, ni ngombwa kumenya ingano ya sodiyumu urya.Ugomba kandi kwitondera ingano.
Amwe mu masosiyete ashyiraho ikimenyetso cy'imirire ku mapaki y'ibiribwa. Bitabaye ibyo, ugomba kujya ku rubuga rwabo cyangwa ukabahamagara kugira ngo umenye aya makuru.
Uburyo bwiza bwo kumenya ingaruka nyazo z'ifunguro ni ukwipimisha urugero rw'isukari mu maraso yawe.
Uburyo bwo kubikora ni ukureba urugero rw'isukari mu maraso yawe (glucose) mbere yo kurya. Hanyuma, nyuma yo kurya ifunguro, ongera urebe urugero rw'isukari mu maraso yawe nyuma y'amasaha 2. Hanyuma uzasobanukirwa uburyo iryo funguro ryagize ingaruka ku mubiri wawe. Hanyuma uzamenya niba ari gahunda nziza ku ndwara ya diyabete yawe cyangwa atari yo.
Witondere karubohidrati zihishe!
Hari igihe karubohidrati zishobora guhishwa, cyane cyane mu isosi na gravies . Hari isosi zigira isukari nyinshi, cyangwa zigakoresha umunyu w'imigati cyangwa ingano kugira ngo zibyibushye. Ibi bishobora kongeramo karubohidrati nyinshi. Niba utazi neza ibiri muri isosi, ni byiza kuyisaba ukwayo kandi ugakoresha bike cyane.
Izindi ngeso zo kurya zifasha umuntu kugira diyabete
Dufate ko watumije ifunguro rya saa sita muri serivisi ishinzwe gutanga amafunguro. Ariko se uzarya iki mu gitondo no ku mugoroba? Ni wowe ushinzwe ibyo biryo bibiri. Ushobora gukoresha ibitekerezo n'uburyo bwo guteka muri iyi serivisi ishinzwe gutanga amafunguro kugira ngo bigufashe gutegura ifunguro rya mu gitondo n'irya nimugoroba.
Muri make, gerageza kubaka amafunguro yawe ukurikije ibiryo byuzuye . Ibyo bivuze ibintu nk'imbuto, imboga, n'ibinyampeke byuzuye. Ibi birimo fibre nyinshi n'izindi ntungamubiri. Iyo fibre nyinshi, ibiryo bifata igihe kirekire kugira ngo bigogorwe. Bityo rero isukari mu maraso ntiyongera cyane.
Amaherezo, ntukibagirwe ikintu kitari mu biryo byawe, ariko ni ingenzi cyane. Ni cyo unywa. Nubwo wazana ibiryo, unywa iki? Ibinyobwa birimo isukari, cordials, n'ibinyobwa by'imbuto byuzuyemo karubohidrati na karori. Inzoga zishobora gutuma isukari mu maraso yawe igabanuka vuba. Ikintu cyiza kandi cyizewe cyo kunywa ni amazi asanzwe. Cyangwa hitamo ikinyobwa kidafite isukari.
Mbere yo guhindura imirire cyane, ni ngombwa kuvugana na muganga wawe . Ashobora kuguha inama nziza ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Serivisi zo gutanga amafunguro zishobora korohereza umuntu urwaye diyabete, ariko zonyine si zo zikemura ikibazo.
- Mbere yo guhitamo, banza urebe neza ingano nyayo ya karubohidrati, isukari, ibinure n'umunyu (sodiyumu) biri mu biribwa.
- Wibuke uburyo bwa My Plate: igice cy'isahani ni imboga, igice cy'isahani ni poroteyine, naho igice cy'isahani ni ibinyamisogwe.
- Umaze kurya ibiryo bishya, suzuma urugero rw'isukari mu maraso yawe mu masaha 2 kugira ngo urebe uko byakugiraho ingaruka.
- Mbere yo guhindura byinshi mu mirire yawe, buri gihe ganira na muganga wawe kugira ngo akugire inama.
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