Niba utegereje umwana, ni igihe cyiza cyane. Ariko niba urwaye Diyabete yo mu bwoko bwa 1 cyangwa 2, uzakenera kwitonda cyane ku byo urya n'ibyo unywa muri iki gihe. Ntukabifate nk'umutwaro ukomeye. Ukoresheje gahunda nto, ushobora kubikemura mu buryo bworoshye kandi bigatuma wowe n'umwana wawe mugira ubuzima bwiza. Reka turebe uko wabikora?
Ubwa mbere, reka dufate gahunda nziza.
Niba uteganya gutwita, ni byiza kubanza kubonana n'inzobere mu mirire . Bashobora kugufasha gukora gahunda y'imirire myiza ijyanye n'ubuzima bwawe kandi ikaguha intungamubiri ukeneye. Kurya icyarimwe buri munsi no gukurikiza iyi gahunda neza bishobora gufasha kwirinda ko isukari mu maraso yawe izamuka cyangwa ikagabanuka mu buryo butunguranye.
Ariko ibuka ko "kurya abantu babiri" bitavuze gukuba kabiri ibyo urya. Mu gihe utwite, ukeneye gusa karori nkeya, hafi 300 zirenze ibyo usanzwe urya, ku munsi. Rero aho kurya byinshi, ibande ku kurya ibiryo bifite intungamubiri nyinshi .
None se, twagombye kurya iki?
Amategeko yose agenga indyo nziza kugira ngo utwite neza arakurikizwa hano. Kugira ngo ubone intungamubiri zose ukeneye, ugomba gushyiramo indyo yuzuye irimo imboga, ibinyampeke byuzuye, imbuto, amata afite ibinure bike, inyama zitarimo ibinure byinshi, n'ibinure byiza.
Ugomba kandi kugira gahunda nziza yo kugenzura urugero rw'isukari mu maraso yawe umunsi wose. Bumwe mu buryo bwiza bwo kubikora ni ukurya amafunguro atatu y'ingenzi n'udufunguro duto dutatu ku munsi. Gerageza gushyiramo nibura ubwoko bumwe bwa poroteyine na karubohidrati muri buri funguro.
| Ubwoko bwa Poroteyine | Ubwoko bwa karubohidrati |
|---|---|
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Nkuko byari bimeze mbere yo gutwita, ugomba kubara karubohidrati yawe kugira ngo bigufashe kugenzura urugero rw'isukari mu maraso yawe. Ingano ya karubohidrati ukeneye iterwa n'ibintu nk'uburebure bwawe, ibiro, urwego rw'ibikorwa byawe, n'igenzura ry'isukari mu maraso. Inzobere mu mirire yawe izakubwira neza ingano ya karubohidrati na karubohidrati zikubereye. Karori ukeneye zishobora kwiyongera buhoro buhoro uko inda yawe igenda itera imbere.
Intungamubiri z'ingenzi ku gutwita
Wite cyane kuri izi ntungamubiri buri mubyeyi utwite akeneye muri iki gihe.
- Aside folike: Irinda ubusembwa bw'imiyoboro y'ubwonko bw'umwana n'umugongo we. Ukeneye mikorogarama 400-800 za aside folike ku munsi. Urashobora kuyifata mu buryo bw'ibinini, ndetse no mu epinari, imbuto, n'imigati ikomeye n'ibinyampeke. Baza muganga wawe izindi vitamine ushobora gukenera.
- Kalisiyumu: Ishobora kuboneka mu biribwa by'amata n'imboga nka broccoli.
- Vitamine D: Iboneka mu mafi nka salmon n'amata yongerewemo imbaraga.
- Ubutare: Bushobora kuboneka mu nyama zitukura zitarimo ibinure n'ibinyamisogwe nk'ibishyimbo n'amashu.
Hari uburyo bworoshye cyane bwo gutegura isahani yawe. Gabanya kimwe cya kane cy'isahani yawe mo poroteyine nk'inyama cyangwa amafi, ikindi kimwe cya kane ushyiremo ibiryo birimo ibishyimbo nk'umuceri, ibirayi, cyangwa ibigori. Igice gisigaye cyuzuzamo imboga zidafite ibishyimbo byinshi nk'imboga, inyanya, n'ibihaza. Ushobora kandi kongeramo ikirahure cy'amata cyangwa yawurute ku ifunguro ryawe.
Mureke rwose ibi bintu!
Hari ibintu bike ugomba kwirinda mu gihe utwite ku bw'umutekano wawe n'uw'umwana wawe.
| Ibyo utagomba gufata | Impamvu n'ingingo z'ingenzi |
|---|---|
| Inzoga | Byongera ibyago byo gukuramo inda no kugira ikibazo cy'inzoga mu mwana uri mu nda. Rero hagarika burundu. |
| Ibiryo bibisi cyangwa bidatetse neza | Irinde amafi mabi (nka sushi), amafi arimo mercure nyinshi (nka tilefish), amata adasembuwe, foromaje (nka Brie, Feta), n'imitobe. Teka inyama, amagi n'inkoko neza. Teka sosiso kugeza zishyushye neza. |
| Ibinyobwa bikungahaye kuri kafeyine | Ntukanywe miligarama zirenga 200 za kafeyine ku munsi (hafi ibikombe 1 1/2 by'ikawa isanzwe). Icyayi kimwe cy'ibimera nta kafeyine kirimo, ariko ntibiramenyekana uburyo bigira ingaruka ku mwana wawe, bityo baza muganga wawe mbere yo kubinywa. |
| Ibiryo biryoshye by'ubukorano | Nubwo bitaragaragaye ko ibi biyobyabwenge ari bibi mu gihe cyo gutwita, ni byiza kubirya mu rugero ruciriritse. Reba ku byapa by'ibiribwa kugira ngo urebe ibintu nk'ibikomoka kuri aspartame na saccharin. Baza muganga wawe inama ku bipimo bikwiye. |
| Ibyokurya biryoshye na deseri | Ibi bishobora kongeramo karubohidrati bitatanze intungamubiri, bigatuma urugero rw'isukari mu maraso rwiyongera. Bityo rero, gabanya ibi cyane. |
Ubutumwa bwo kujyana mu rugo
- Kuva uteganya gutwita, vugana n'inzobere mu by'imirire maze ushyireho gahunda y'ifunguro ikubereye.
- "Kurya abantu babiri" ntibisobanura kurya inshuro ebyiri, ahubwo bivuze guhitamo no kurya ibintu bifite intungamubiri nyinshi.
- Teganya kurya amafunguro atatu y'ingenzi n'udufungurwa dutatu ku munsi. Shyiramo poroteyine na karubohidrati kuri buri funguro.
- Gucunga igipimo cy'isukari mu maraso yawe ni ingenzi ku buzima bwawe n'ubw'umwana wawe. Kurikiza amabwiriza ya muganga witonze.
- Irinde inzoga, ibiryo bibisi, na kafeyine ikabije burundu. Niba ufite gushidikanya ku biryo runaka, ntukigere ubyibazaho, saba muganga wawe kugira ngo abyemeze.
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