Une chirwere cheshuga here? Saka pamwe unoziva zvakanaka kuti unofanira kungwarira zvaunodya. Kunyanya nezvemakabhohaidhiretsi atinodya, ndiko kuti, chikafu chine starch neshuga. Dzimwe nguva tinofunga kuti chinhu chakanakisa chechirwere cheshuga kubvisa makabhohaidhiretsi zvachose mukudya kwedu. Asi kutaura chokwadi, makabhohaidhiretsi akakosha pakupa muviri wedu simba. Chinhu chakakosha ndechekuadzora. Nhasi tiri kutaura nezvekudya kwakakosha kwakakosha kune vanhu vane chirwere cheshuga, kunyanya Type 2 Diabetes, uye kunobatsira kuchengetedza huwandu hweshuga muropa huri padanho rimwe chete. Izvi zvinonzi 'Consistent Carbohydrate Diet' kana kuti CCHO Diet muchidimbu.
Zvichitaurwa zviri nyore, chii chinonzi CCHO ichi?
Zita iri ringanzwika sechinhu chikuru, chakaoma. Asi ipfungwa iri nyore kwazvo. Chiremba wako angangodaro akariti kudya kwe'carbohydrate nguva dzose' kana kuti 'carbohydrate controlled'.
Zvichitaurwa zviri nyore, CCHO zvinoreva kuchengetedza huwandu hwemakabhohaidhiretsi mukudya kwako kukuru hwakafanana sezvinobvira, zuva nezuva.
Fungidzira, dai wakadya magiramu makumi matanhatu emacarbohydrate mangwanani ano, waizoedza kudya huwandu hwakaenzana mangwana mangwanani uye mangwana mangwanani anotevera. Waizochengetawo huwandu hwaunodya panguva yekudya kwemasikati zuva rimwe chete. Chinangwa chikuru cheizvi ndechekuchengetedza huwandu hweshuga muropa rako, kana kuti glucose, hwakagadzikana uye huri pahuwandu hwakaenzana, pasina kukwira nekudonha kamwe kamwe. Kana shuga muropa ikadzorwa nenzira iyi, migumisiro yakawanda yechirwere cheshuga inogona kudzivirirwa.
Marudzi api emacarbohydrate atinodya?
Patinofunga nezvemakabhohaidhiretsi, tinowanzo funga nezvezvinhu zvakaita semupunga nechingwa, asi kune mhando nhatu huru dzemakabhohaidhiretsi. Zvakakosha kunzwisisa zvishoma nezveizvi.
| Rudzi rwemakabhohaidhiretsi | Tsananguro iri nyore | Mienzaniso |
|---|---|---|
| Shuga | Aya makabhohaidhiretsi "ari nyore". Izvi zvinoreva kuti paanopinda mumuviri, anogayiwa nekukurumidza uye anonyudzwa muropa. Izvi zvinokonzera kukwira kweshuga muropa nekukurumidza. | Fructose, inowanikwa mumichero, shuga chena, yatinowedzera mutii, uye zvinwiwa zvinotapira. |
| Starch | Aya makabhohaidhiretsi "akaomarara". Anotora nguva kuti agayiwe, saka anokwidza huwandu hweshuga muropa zvishoma nezvishoma. | Mupunga, mbatatisi, mbatatisi, mufarinya, chingwa, zviyo, nyemba. |
| Faibha | Iyi imhando yemakabhohaidhiretsi "akaomarara". Faibha haigayiwi nemiviri yedu, saka inobatsira zvikuru pakudzora shuga muropa uye kushanda zvakanaka kwedumbu. | Maapuro, mabhanana, oats, sipinachi, kale, nyemba, nyemba dzegirini. |
Mangani makabhohaidhiretsi pazuva?
Uyu ndiwo mubvunzo unonyanya kukosha. Pasi penzira yeCCHO, unofanira kutaura nachiremba wako kana nyanzvi yezvekudya/nyanzvi yezvekudya kuti uzive kuti unoda makabhohaidhiretsi mangani pazuva. Zvinoenderana nezvinhu zvakawanda, zvakaita sezera rako, huremu, kurovedza muviri, uye chirwere cheshuga.
Chinhu chinonyanya kukosha kugadzira hurongwa hwakakodzera iwe, zvichibva pazano rechiremba, pane kungotevera hurongwa hwekudya kubva pa internet kana mumwe munhu.
Semuenzaniso, ngatitii chiremba wako akakukurudzira kuti udye magiramu angangoita 185 emacarbohydrate pazuva. Tinogona kupatsanura izvozvo muzvikamu zvitatu zvikuru zvakaita seizvi:
- Kudya kwemangwanani: 65 magiramu emacarbohydrate
- Kwemasikati: 60 gramu yemacarbohydrate
- Kudya kwemanheru: 60 gramu yemacarbohydrate
Nenzira iyi, kana uchidya zviri pedyo nehuwandu uhwu zuva nezuva, zvinova nyore kudzora huwandu hweshuga muropa rako.
Ndezvipi zvakanakira iyi CCHO system?
Uchawana mabhenefiti akawanda nekutevera kudya uku.
1. Inodzikamisa huwandu hweshuga muropa: Iyi ndiyo bhenefiti huru. Sezvo shuga muropa isingakwire nekudzika kamwe kamwe, zvinhu zvakaita sekusagadzikana uye kuneta zvinoderera.
2. Kuderedza kudiwa kwemishonga: Ongororo yakawana kuti imwe yenzira dzakanakisisa dzekudzora shuga muropa revanhu vane chirwere cheshuga ndeyekuderedza makabhohaidhiretsi. Nekudzora kudya kwako nenzira iyi, unogona kuderedza huwandu hweinsulin yaunoda. Nekurayira kwachiremba wako, vamwe vanhu vanogona kurega kutora insulin zvachose nekufamba kwenguva.
3.Hapana migumisiro yakaipa: Mimwe mishonga yechirwere cheshuga inogona kuva nemigumisiro midiki. Asi sezvo ichi chiri chikafu chechisikigo, kana ukachiita nenzira yaunoda, hapana migumisiro yakaipa ichavapo.
Ngatitarisei mimwe mienzaniso yekubika here?
Maresipi aya ndeekungokupa pfungwa. Unogona kuagadzirisa kuti aenderane nezvaunoda uye zvinowanikwa nyore nyore muSri Lanka.
Kudya kwemangwanani: Oats nemastrawberry nemaarumondi
Ichi chikafu chinovaka muviri chakanaka kutanga zuva.
- Oats dzakakangwa - kapu 1 (kwete kubika nekukurumidza)
- Mvura - makapu maviri
- Munyu - 1/4 teaspoon
- Masitrobheri mashoma (akachekwa)
- Maarumondi akachekwa - 1 ounce (akagochwa zvishoma)
- Huwandu hwemacarbohydrate ese: anenge 33 gramu
Maitiro ekugadzira:
Isa mvura, oats, nemunyu muhari. Deredza kupisa wobika usina kufukidza kwemaminitsi angangoita gumi. Bvisa pamoto wosiya kwemaminitsi maviri. Isa oats mundiro woisa mastrawberry akachekwa nemaarumondi akagochwa pamusoro.
Kudya kwemasikati: Lettuce roll
Ichi chikafu chiri nyore uye chine hutano chekuenda nacho kuhofisi kana kubasa.
- Hamu ine sodium shoma - 1.5 ounces
- Chizi chine munyu mushoma - 1/2 ounce
- Avocado yakapwanyika - 1/4
- Muto weRemoni - chipunu chimwe chete
- Shizha guru re lettuce (Bibb lettuce)
- Machena ezai akabikwa - 2
- Maarumondi akagochwa asina munyu - 12
- Apuro regirini
- Makarotsi matatu madiki
- Huwandu hwemacarbohydrate ese: anenge 35 gramu
Maitiro ekugadzira:
Isa ham, chizi, neavocado yakapwanyika pamusoro peshizha relettuce woipeta zvakasimba. Shandisa roll iyi neaizi chena dzakabikwa, maarumondi, apuro, nemakarotsi.
Kudya kwemanheru: Huku nehowa nevhiniga yebalsamic
Ichi chikafu chinonaka chevanhu vana.
- Zamu rehuku risina mapfupa, risina ganda - 450 gramu (1 pound)
- Mafuta emuorivhi - chipunu chimwe chete
- Hupfu hwechingwa - 1/4 mukombe
- Margarine (isina mafuta e trans) - chipunu chimwe chete
- Howa hwakachekwa (howa chena) - 280 gramu
- Upfu hwemhiripiri - 1/4 teaspoon
- Vhiniga yeBalsamic - 1/3 mukombe
- Muto wehuku usina munyu mushoma - 1/2 kapu
- Huwandu hwemacarbohydrate pamunhu: anenge magiramu gumi nemaviri
Maitiro ekugadzira:
Isa zvidimbu zvezamu rehuku mubhegi repurasitiki wozviputira zvishoma nehando kuti zvitete zvishoma. Zvino fukidza zvidimbu zvehuku kumativi ese nechingwa chechingwa. Pisa mafuta emuorivhi mashoma mupani, wedzera zvidimbu zvehuku wozvikavira kwemaminitsi mashanu kudivi rimwe nerimwe. Bvisa huku woisa parutivi.
Zvino isa margarine mupoto imwe chete woinyungudutsa. Isa howa nehupfu hwepepper mupoto imwe chete wobika kwemaminitsi mashanu. Zvino isa vhiniga yebalsamic wobika kusvika mvura yapera. Wobva waisa muto wehuku wobika kwemaminitsi maviri. Pakupedzisira, isa zvidimbu zvehuku zvakakangwa mupoto wobika kwemaminitsi mashanu.
Mharidzo Yekuenda Nayo Kumba
- CCHO inzira yekutarisira kudya inoedza kudya makabhohaidhiretsi akaenzana zuva rega rega, pakudya kukuru kwega kwega.
- Chinangwa chikuru cheizvi hachisi chekumisa zvachose makabhohaidhiretsi, asi kuadzora.
- Nzira iyi inogona kubatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana.
- Iva nechokwadi chekubvunza chiremba wako kana nyanzvi yezvekudya kuti ugadzire chirongwa cheCCHO chakakunakira. Usatevedzera zvirongwa zvekudya zvevamwe vanhu.
- Kunyange zvazvo kudya uku kuchigona kuderedza huwandu hwemishonga yaunoda, usamborega mushonga wako kana kuchinja mwero wemushonga usina kupiwa mazano nachiremba.
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