Kana chiremba wako akakuudza kuti une chirwere cheshuga, ungangonzwa sekuti unofanira kuchinja zvakawanda nezvekudya kwako. Kunyangwe vachikuudza kuti 'idya zvakanaka uye uderedze shuga,' pane dzimwe nguva paunoenda kuchitoro kana kusupamaketi wotadza kuziva kuti wosarudza chii uye worega chii. Dzimwe nguva, kunyange michero inonzi ine shuga yakawanda. Chii chaizvo chinonzi 'kudya zvakanaka'? Ndezvipi zvekudya zvakanaka kwauri zvinobatsira kudzora huwandu hweshuga muropa rako? Ngatitaure nezvazvo zviri nyore.
Chirwere cheshuga, kunyanya chirwere cheshuga cherudzi rwechipiri, ndipo patinenge tisingakwanise kushandisa makabhohaidhiretsi nemazvo, kana kuti starch neshuga. Izvi tinozvidaidza kuti insulin resistance . Saka chatinofanira kuita kudzora huwandu hweshuga muropa redu. Asi hapana chinhu chinonzi 'runyorwa rwezvekudya zvechirwere cheshuga'. Zvese ndezvekuenzanisa. Kuenzanisa ikoko kunotanga nekudya kwako.
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Aya ndiwo maitiro aunogovana ndiro yako
Fungidzira kuti une ndiro ine 9-inch pamberi pako. Zvino patsanura nepfungwa dzako pakati. Unoda kuzadza hafu iyoyo nemiriwo isina sitachi yakawanda. Tinoti iyi miriwo isina sitachi yakawanda.
Wobva wagovanisa hafu yasara yendiro kuita zvikamu zviviri zvakaenzana. Chikamu chimwe chete chemapuroteni. Chimwe chikamu chemacarbohydrate kana chikafu chine starch. Tinodawo mafuta, asi haana chikamu chakasiyana chaanoda. Unogona kuwedzera zvishoma zvacho sekushongedza. Semuenzaniso, chidimbu cheavocado pamusoro pesaladhi yehuku, nzungu shoma payogati, kana mafuta mashoma emuorivhi pasaladhi yehove.
Heino nzira yekunzwisisa zvakajeka mashandisirwo ekushandisa ndiro.
| Chikamu chendiro | Mhando dzezvekudya (mienzaniso) |
|---|---|
| Hafu ) yendiro | Muriwo usina starch: Makarotsi, broccoli, cauliflower, sipinachi, sipinachi, gourd rinovava, okra, cucumber, domasi, kabichi, lettuce. Unogona kudya izvi chero zvaunoda. |
| Chinguvana kubva mundiro (1/4) | Mapuroteni:Hove, huku (isina ganda), nyemba, nyemba, nyemba dzegirini, mazai, tofu. |
| Chinguvana kubva mundiro (1/4) | Makabhohaidhiretsi ane starch nefayibha (Makabhohaidhiretsi ane Fayibha): Mupunga mutsvuku, mbatatisi, mbatatisi, chibage, quinoa, michero (senge maranjisi, maapuro, mapeya). Izvi zvinofanirwa kudyiwa zvine mwero . Kusarudza chikafu chine fayibha yakawanda kunobatsira kudzora kukurumidza kupinza shuga muropa. |
Zvakanakira kuronga kudya pachine nguva
Zvino zvawava kuziva kuti ndiro yako inofanira kunge yakaita sei, ronga zvekudya zvako pachine nguva uchifunga nezvendiro iyoyo. Tanga zviri nyore. Pane kudya chinhu chimwe chete zuva rega rega, sarudza kudya kwekuseni kaviri, kudya kwemasikati kaviri, uye kudya kwemanheru kaviri wozvidya uchichinjana.
Chinhu chinonyanya kukosha ndechekuti, paunenge uchironga zvekudya zvako, ronga zvekudya zvine mapuroteni nemiriwo, kwete makabhohaidhiretsi (mupunga, chingwa, roti).
Zvichitaurwa zviri nyore, pachinzvimbo chekufunga kuti, "Ndiri kudya mupunga manheru ano," funga kuti, "Ndiri kudya miriwo yakawanda nehove manheru ano, uye ndichawedzera mupunga mudiki." Munyika medu, kudya kunowanzo shandiswa nemupunga. Asi pachinzvimbo chekugovana curry mundiro yemupunga, unogona kugovana mupunga mundiro yecurry.
Kana uchifanira kudya kunze nekukurumidza, paunenge uchidya chimwe chinhu chakadai sekottu kana mupunga wakakangwa, kumbira miriwo yakawanda nenyama/hove/mazai sezvinobvira, uye deredza huwandu hwemupunga/roti.
Fungawo nezvekudya zvidiki.
Kana ukanzwa nzara pakati pekudya, pane mabhisikiti nemakeke ane shuga, sarudza zvinhu zvakaita se:
- Nzungu shoma (macashews, maarumondi, nzungu)
- Yogati isina shuga yakawedzerwa
- Apuro
- Zvidimbu zvishoma zvemuriwo zvakaita semagaka nekaroti
Tora runyoro rwako kana uchienda kunotenga.
Mushure mekuronga zvekudya zvenyu, nyorai pasi zvinhu zvamunoda pane rondedzero. Izvi zvinogona kuitwa nenzira iri nyore. Zviri nyore kana muchizvipatsanura muzvikamu zvakaita semuriwo, michero, nyama/hove, zvigadzirwa zvemukaka, uye chikafu chakaoma.
Kana uine runyoro, unogona kudzora chido chako chekutenga zvinhu zvisingadiwi, kunyanya zvihwitsi, mabhisikiti, uye chikafu chakaputirwa. Tenga zvinhu zviri parunyoro rwako chete.
Kana usingakwanise kuwana miriwo mitsva nemichero nguva dzose, miriwo nemichero zvakachengetwa mufiriji inzira yakanaka. Nekuti kana muriwo kana muchero watorwa kubva pamuti, kukosha kwawo kwekudya kunoderera nekufamba kwenguva. Asi kuchengetwa mufiriji ndipo panosvika kukosha kwawo kwekudya. Saka hapana chikonzero chekunetseka nezvekukosha kwekudya.
Unosarudza sei zvigadzirwa musupamaketi?
Kusvikira wajaira zvinhu izvi, enda kusupamaketi kana vanhu vashoma. Nenzira iyi, unogona kusarudza zvekudya zvako uine rugare rwepfungwa uye usina kushushikana. Usaende kuchitoro kana uine nzara. Kana ukadaro, uchakwanisa kutenga zvinhu zvisina basa.
Kazhinji, miriwo mitsva, michero, nyama, hove, uye zvigadzirwa zvemukaka zviri pamasherufu ari muchitoro. Unofanira kutarisa nzvimbo idzodzo. Masherufu epakati ndiwo aripo chikafu chakawanda chakaputirwa uye chakagadziriswa, mabhisikiti, nezvinwiwa. Haufanire kuzvidzivisa zvachose, asi chenjerera zvakanyanya paunosarudza.
Verengai zviri muchigadzirwa chimwe nechimwe nokungwarira.
Izvi zvinonetsa zvishoma, asi zvakakosha zvikuru. Pakutanga, kuverenga zvese zviri papepa kunogona kuita sekunge kwakaoma. Asi mushure mechinguva, uchazojaira.
Hazvisi zvese zvinonzi "zvisina mafuta" zvakanaka kune munhu ane chirwere cheshuga. Kazhinji, zvekudya izvi zvakaderedzwa mafuta uye pane kudaro zvine shuga yakawanda yakawedzerwa kuti zvinakidze. Izvi zvinogona kuva chipingamupinyi chikuru pakuedza kwako kudzora huwandu hweshuga muropa rako.
Paunenge uchiverenga chinyorwa, nyatsoteerera zvinhu zviviri izvi:
1. Makabhohaidhiretsi Ose: Izvi ndizvo zvinokubatsira kuona kuti ungadya zvakadii panguva imwe chete yekudya.
2. Shuga Yakawedzerwa: Uhu huwandu hweshuga inowedzerwa pachikafu panguva yekugadzirira, pamusoro peshuga inowanikwa mumichero nemukaka. Sarudza chimwe chinhu chine shuga shoma sezvinobvira.
Uyewo, tarisa runyorwa rwezvinhu zvinoshandiswa. Kana rupfupi uye ruri nyore, zviri nani. Kana izwi rekuti shuga riri pakutanga kwerondedzero, zvinoreva kuti rine shuga yakawanda. Dzimwe nguva, panzvimbo peshoko rekuti shuga zvakananga, panogona kunge paine mhando dzakasiyana dzeshuga dzinowedzerwa pasi pemamwe mazita, akadai se corn syrup, fructose, glucose, maltose. Chenjererawo nezvazvo.
Usazvidya moyo, uchajaira izvi zvishoma nezvishoma.
Mushure mekuverenga mazita mashoma, kuronga zvekudya kwemavhiki maviri, uye kuenda kuchitoro chine runyorwa rwezvekudya, zvese zvichave zvakajairika kwauri. Chirwere cheshuga chinochinja maonero aunoita chikafu. Asi izvozvo hazvirevi kuti unofanira kurega kunakidzwa nechikafu.
Zvakafanana nekupa muviri wako simba. Chikafu chatinodya ndicho simba rinodiwa nemuviri wedu kuti urambe uchishanda uye uine hutano. Hapana anoda kudya saradhi mazuva ese, asi kana ichichengetedza huwandu hweshuga muropa rako, saka zvakakodzera, handiti? Zvese ndezvekuenzanisa. Kana uine mubvunzo, usazeza kubvunza chiremba wako kana nyanzvi yezvekudya.
Mharidzo Yekuenda Nayo Kumba
- Ronga zvekudya zvako pachine nguva, nyora pasi zvinhu zvaunoda kutenga, uye enda kuchitoro.
- Ita tsika yekukamura ndiro yako (hafu yendiro miriwo, hafu mapuroteni, hafu starch).
- Isa miriwo mitsva kana kuti yakaomeswa nechando, michero, uye mapuroteni asina mafuta akawanda.
- Gara uchiverenga zvakanyorwa pazvikafu, kunyanya makabhohaidhiretsi ese neshuga yakawedzerwa .
- Izvi hazvisi zvinhu zvinozochinja nezuro. Unofanira kuzvishivirira. Unogona kujaira mararamiro aya zvishoma nezvishoma.
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