Kana chiremba wako akakuudza kuti une chirwere cheshuga cherudzi rwechipiri, mubvunzo mukuru unouya mupfungwa dzako ndewekuti, "Oh, ndodyei izvozvi?", handiti? Kazhinji, pakutaura nezvechirwere cheshuga, munhu wese anotaura zvinhu zvakaita sekuti, "Usadye izvi," "Usadye mafuta," "Usadye mupunga." Kunzwa nezvekurambidzwa kwekudya kwakadaro kunounza kusuruvara kukuru uye kushungurudzika mupfungwa dzako. Asi nhasi tiri kutaura nezvenzira yekurerutsira pfungwa dzako. Panzvimbo pekuzvidya mwoyo nezvinhu zvaunoudzwa kuti "usadye," ngatitange kufunga kuti, "Ndezvipi zvimwe zvinhu zvitsva zvinovaka muviri zvatingawedzera pakudya kwedu?" Inzira inonyaradza uye yakanaka.
Makabhohaidhiretsi haasi muvengi!
"Saka ikozvino tinofanira kurega kudya zvinhu zvakaita semupunga, chingwa, nembatatisi zvachose, handiti?" Uku kufunga kusina kururama kuri kuitwa nevanhu vazhinji. Kutaura zvazviri, makabhohaidhiretsi akakosha kumiviri yedu. Kungofanana nepeturu yemotokari, miviri yedu inowana simba rekushanda mukati mezuva kubva kumakabhohaidhiretsi atinodya. Muviri unoshandura makabhohaidhiretsi aya kuita rudzi rweshuga inonzi glucose woashandisa sesimba.
Saka sei vanhu vane chirwere cheshuga vachiudzwa kuti vangwarire makabhohaidhiretsi? Zvichitaurwa zviri nyore, muviri wemunhu ane chirwere cheshuga haugone kushandisa simba iri rinonzi glucose nemazvo. Nekuda kweizvozvo, huwandu hweshuga muropa, kana huwandu hweshuga muropa, hunogona kuwedzera kamwe kamwe. Chinangwa chedu chinofanira kunge chiri chekudzivirira kuwedzera uku kamwe kamwe kwehuwandu hweshuga uye kuramba huri pahuwandu hwakafanana kwenguva yakareba sezvinobvira.
Chinhu chinonyanya kukosha pano ndechekuti makabhohaidhiretsi atinosarudza ndeapi . Funga nezvazvo, musiyano uripi pakati pekudya pakiti yemachipisi embatatisi akagadzirwa nemafuta nezvinotapira zvekugadzira, nekudya mbatatisi yakabikwa zvakanaka? Kunyangwe zvese zviri makabhohaidhiretsi, mbatatisi dzakabikwa makabhohaidhiretsi emhando yepamusoro azere nefaibha nezvinovaka muviri. Ndidzo sarudzo dzatinofanira kuita.
Unogadzira sei chikafu chine hutano uye chakakwana?
Kudya uku kwakaringana hakungokubatsiri chete kudzora huwandu hweshuga muropa rako, asi kuchakubatsirawo kuti ugare uine nzara kwenguva yakareba uye kukudzivirira kuti usadye zvakanyanya. Ngationei kuti tingabika sei chikafu ichi.
Yeuka kuti hafu yendiro yako inofanira kuzadzwa nemiriwo nemichero. Pahafu yasara, tora nguva yekudya makabhohaidhiretsi emhando yepamusoro uye yasara idya mapuroteni.
Edza kuwedzera zvinhu izvi pakudya kwako kukuru.
| Chikamu chezvekudya | Mienzaniso yezvatinogona kudya muSri Lanka |
|---|---|
| Muriwo usina starch (Hafu yendiro) | Gourd, okra, yam, sipinachi, eggplant, cabbage, broccoli, gaka, matomatisi, damson, moringa. Uyewo, marudzi ose emashizha (mukunuvenna, kankun, gotukola) se saladhi. |
| Mapuroteni asina mafuta (Chinguva kubva mundiro) | Hove (isina kugochwa mumafuta), huku (yakabviswa ganda), machena ezai, nyemba, nyemba, nyemba, nyemba, nyemba, bhinzi dzegirini, soya. |
| Makabhohaidhiretsi emhando yepamusoro (Chinguva kubva mundiro) | Mupunga mutsvuku une bran (panzvimbo pemupunga muchena), mhunga, bhari, mbatatisi, mufarinya (zvishoma nezvishoma), bran remupunga, oats. |
| Mafuta ane hutano (Sezvinodiwa) | Avocado, nzungu, cashew, mhodzi dzemanhanga, mafuta emuorivhi (emasaladhi), mhodzi dzesesame. |
Chii chekudya kana uine nzara? (Pfungwa dzezvekudya zvemanheru)
Kana ukanzwa nzara pakati pekudya, pane kudya masiwiti kana mabhisikiti, edza chimwe chinhu chakadai:
- Apuro rine peanut butter isina shuga.
- Hummus kana mukanyiwa wakagadzirwa nebhinzi dzakabikwa nemafuta pamwe chete nezvidimbu zvekaroti necucumber.
- Kapu yebhinzi dzakabikwa.
- Yogati imwe chete (shuga shoma).
- Makoshe nenzungu zvishoma.
Nenzira iyi, nekuwedzera mapuroteni mashoma kana mafuta ane hutano mucarbohydrate, unogona kudzora kukwira kamwe kamwe kwehuwandu hweshuga muropa.
Kune avo vanoda kutevedzera mitemo
Kune vamwe vanhu vanofunga kuti, "Handigoni kusarudza zvakadaro, ndipei mitemo yakajeka, hurongwa." Hapana chakaipa nazvo. Kana uri mumwe wevanhu ivavo, unogona kutevedzera maitiro ekudya akaratidzwa neongororo kuti anobatsira hutano hwevanhu vane chirwere cheshuga.
- Kudya kweMediterranean: Uku ndiko kudya kwechivanhu kwevanhu vanogara munyika dzakatenderedza Gungwa reMediterranean.Idya hove dzakawanda, miriwo mitsva nemichero, mafuta ane hutano akadai semafuta emuorivhi, nenzungu. Deredza nyama tsvuku nezvikafu zvine shuga.
- Kudya kweDASH: Kunyangwe ichishandiswa kudzora BP, kudya uku kunobatsirawo zvikuru kune chirwere cheshuga. Kunokoshesawo chikafu chine munyu mushoma, shuga shoma, uye mafuta akawandisa.
Chinhu chinonyanya kukosha kutaura nachiremba wako usati watanga kudya kwakadai uye uve nechokwadi chekuti kwakakodzera hutano hwako nemishonga yauri kutora.
Pakupedzisira, chirwere cheshuga mukana wekufunga nezvekudya kwako nenzira itsva, ine kufunga kwakawanda. Usarega zvichikuremera. Nekuchinja kudiki, unogona kuramba uine hutano hwakanaka uchiri kunakidzwa nechikafu chako.
Mharidzo Yekuenda Nayo Kumba
- Kuziva chirwere cheshuga hazvirevi kuti chikafu chako chapera. Pane kufunga nezvezvinhu "zvausingakwanise kudya," funga zvakanaka nezvezvinhu zvine hutano "zvaunogona kudya."
- Makabhohaidhiretsi akakosha mumuviri. Chinokosha imhando yehunhu. Panzvimbo pechingwa chichena nemupunga muchena, sarudza makabhohaidhiretsi ane fibrous akadai semupunga webrown une bran, mayams, nembatatisi.
- Yanisa ndiro yako: Zadza hafu yendiro yako nemiriwo nemiriwo, hafu nemapuroteni (hove, nyemba), uye zvimwe zvese nemakabhohaidhiretsi emhando yepamusoro.
- Usatya kutora chikafu chine hutano kana uine nzara. Zvakanaka kusanganisa makabhohaidhiretsi neprotein shoma kana mafuta ane hutano.
- Usati watevera kudya kwakati (semuenzaniso, kudya kweMediterranean), gara uchitaura nachiremba wako nezvazvo uye chero shanduko dzaunoda kuita pakudya kwako.
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