Ingeso 10 nziza zo kurya zifasha mu kurwanya diyabete (Diyabete)

Iyo muganga akubwira ko urwaye diyabete, hari abantu bibwira ko ubuzima bwabo burangiye kandi ko batazigera bashobora kurya ikintu cyose bakunda. Nta muceri, nta biryoshye, nta mbuto ... urutonde ni rurerure. Ariko se koko ni ko bimeze? Oya rwose. Ikintu cy'ingenzi ni ukwitondera ibyo turya no gufata amahitamo meza. Ni byiza guteka mu rugo kuruta kurya hanze, kuko icyo gihe tuba tuzi ibyo turya n'ingano yabyo. Reka turebe uko twategura ifunguro riryoshye mu gihe tugenzura urugero rw'isukari mu maraso.

1. Jya ku binyampeke byuzuye

Iri ni ryo hinduka ry'ingenzi cyane. Gira akamenyero ko kongeramo "ibinyampeke byuzuye" mu mirire yawe. Mu magambo make, hitamo ibinyampeke byuzuye bitarakurwa mu miterere yabyo karemano, nk'umuceri wera cyangwa umuceri w'umukara. Aho guhitamo umuceri wera, hitamo imigati y'ibinyampeke byuzuye, nk'umugati w'ingano n'imigati y'ibinyampeke byuzuye . Amashu na sayiri nabyo ni ibiryo bibiri byiza biri muri iki cyiciro. Birimo fibre nyinshi. Kubwibyo, iyo ubiriye, isukari mu maraso yawe ntizihita ziyongera.

2. Wuzuza igifu cyawe ibiryo bikungahaye kuri fibre.

Gerageza kongeramo nibura garama 8 za fibre ku ifunguro ryawe ry’ibanze. Ibi ni ingenzi cyane cyane iyo urya indyo irimo karubohidrati nyinshi. Fibre imeze nk'ikirungo. Igabanya umuvuduko w'isukari, igutuma wumva uhaze igihe kirekire, kandi ni nziza cyane ku buzima bw'umutima. Tugomba kandi kwibuka ko abantu barwaye diyabete bafite ibyago byinshi byo kurwara indwara z'umutima. None se ibi biribwa bikungahaye kuri fibre ni ibihe?

3. Gabanya karubohidrati wongeremo amavuta meza.

Nubwo abantu bose batinya ijambo "amavuta," hari n'amavuta "meza" meza ku mubiri wawe. Ayo yitwa "amavuta ya monounsaturated." Aya ashobora gufasha kugenzura urugero rw'isukari mu maraso yawe. Ingero nziza ni avoka, cashew, ubunyobwa, amavuta ya elayo, n'amavuta ya canola . Ariko ibuka ko aya afite karori nyinshi. Rero ni ngombwa kurya mu rugero . Shyiramo agace ka avoka cyangwa cashew muri salade yawe. Ni byiza gukoresha amavuta ya elayo cyangwa amavuta ya canola aho gukoresha amavuta ya kokonati mu guteka.

4. Hitamo ibiryo bitazamura urugero rw'isukari yawe.

Hari ibiryo bimwe na bimwe bidatera kwiyongera gutunguranye kw'isukari mu maraso. Ubishyize ku isahani yawe, ushobora gufasha kuringaniza ingaruka ku rugero rw'isukari mu maraso karubohidrati (nk'umuceri) ishobora kugira ku isukari mu maraso yawe. Amahitamo meza arimo:

• Inyama zidafite ibinure
• Inkoko idafite uruhu
• Ifi
• Avoka
• Ubwoko bwa salade
• Amagi
• Foromaje (ukurikije uburyohe bwayo)

5. Gabanya ibinure byuzuye

Gabanya ikoreshwa ry'ibinure byuzuye bitameze neza, ni ukuvuga ibinure by'inyamaswa, uko bishoboka kose. Urugero, ni ngombwa cyane gukora umutobe w'amazi aho gukoresha amata y'ibitoki, gukuraho ibice by'ibinure by'inyama ukabiteka, kandi ugabanye ikoreshwa ry'amavuta na ghee. Ahubwo, shyira imbaraga kuri poroteyine zikomoka ku bimera . Shyiramo ibintu nk'amashu, ubunyobwa, ibishyimbo bibisi, na soya mu ndyo yawe buri gihe.

6. Soma ibisobanuro biri ku gapaki (Reba icyapa)

Gira akamenyero ko gusoma icyapa cy'ibiryo byose ugura mu iduka.Ibisobanuro birambuye ku byerekeye kalori, karubohidrati, fibre, n'ibinure biragaragara. Ikintu cy'ingenzi ni ukureba "ingano ya serivisi" iri ku kirango, bivuze "ingano ikwiriye umuntu umwe." Hari igihe imibare igaragaza umubare wa kalori uri muri serivisi imwe, ntabwo ari umubare wa kalori uri mu ipaki ubwayo. Kumenya aya makuru bishobora kugufasha cyane mu kugenzura isukari mu maraso yawe.

7. Hindura amavuta y'ibimera ku nshuti yawe

Nkuko byavuzwe haruguru, amavuta ya canola n'amavuta ya elayo bigira amavuta yawe y'ingenzi yo guteka. Byombi birimo ibinure byinshi byiza kandi bikungahaye ku mavuta. By'umwihariko amavuta ya canola arimo aside omega-3 nziza ku mutima.

8. Koroshya kurya salade

Niba wumva "ufite ubunebwe bwo gukora salade", dore uburyo bworoshye. Kata ibintu nka epinari, salade, concombre, n'inyanya, ubishyire mu kintu gifunze neza, hanyuma ubibike muri firigo. Ariko udashyizemo isosi (isosi) . Hanyuma ushobora gukoresha iyi salade mu minsi myinshi. Iminota mike mbere yo kurya, fata ingano ikenewe, ongeramo umutobe muto w'indimu, ifu y'urusenda, n'igitonyanga cy'amavuta ya elayo, hanyuma uvange.

9. Salade y'imbuto zo guteka

Niba wifuza ibiryo biryoshye nyuma yo kurya, tegura salade nziza y'imbuto aho gukora deseri irimo isukari. Kata imbuto nke z'amabara wihitiyemo hanyuma wongeremo umutobe muto w'indimu . Vitamine C iri mu mutobe w'indimu izafasha mu gukumira ko imbuto zidahinduka umukara kandi ikarushaho kunoza uburyohe bwazo.

10. Tekereza kabiri ku byo unywa.

Twitondera ibyo turya, ariko tukibagirwa ibyo tunywa. Ibinyobwa birimo isukari, ibinyobwa by'imbuto bipfunyitse, n'inzoga birimo isukari nyinshi na karori zihishe. Ibi ni imbogamizi ikomeye mu kugenzura urugero rw'isukari mu maraso yawe.

Ikinyobwa cyiza ni amazi meza. Niba utabikunze, gerageza kunywa amazi nk'amazi afite isukari , icyayi kidasembuye, ikawa , Belimal, cyangwa Ranawara.

Shyira izi ngeso mu buzima bwawe buhoro buhoro. Biragoye guhindura byose icyarimwe. Ariko hamwe n'imbaraga nke, ibi bizaba igice cy'ubuzima bwawe. Niba ufite gushidikanya ku kintu icyo ari cyo cyose, buri gihe saba inama kwa muganga wawe.

Ubutumwa bwo kujyana mu rugo

• Kugira ngo ubeho ubuzima bwiza urwaye diyabete , ni ngombwa kuba umunyabwenge mu guhitamo amafunguro.
• Aho guhitamo ibiryo bitunganyijwe nk'umuceri wera n'umugati wera, hitamo ibinyampeke byuzuye nk'umuceri w'umukara hamwe n'umugati w'ingano zose .
• Shyira mu ndyo yawe ibiryo bikungahaye kuri fibre nk'imboga, imbuto n'imbuto z'imiti buri gihe. Bifasha mu kugenzura isukari mu maraso no mu buzima bw'umutima.
• Gabanya ibinure byuzuye kandi urye ibinure byinshi bitagira ibinure nka avoka, cashews, n'amavuta ya elayo.
• Irinde ibinyobwa birimo isukari n'inzoga burundu. Ahubwo hitamo ibinyobwa nk'amazi n'icyayi kidasembuye.
• Niba ufite impungenge ku mirire yawe, ntugatinye kubiganiraho na muganga wawe.

Diyabete, diyabete, ibiryo bya diyabete, kugenzura isukari, ibiryo byiza, intungamubiri za sinhala, indyo ya diyabete ya sinhala