Wakamboudzwa here nachiremba kuti, "Une shuga yakawandisa, unofanira kungwarira pakudya kwako"? Kana kuti wakamboudzwa kuti ufunge nezvazvo nekuti une uremu hwakanyanya? Chimwe chezvikonzero zvikuru zvezvirwere izvi chinonzi "insulin resistance." Kunyangwe zita racho ringanzwika serinotyisa, chinhu chinogona kudzorwa zviri nyore kana ukanzwisisa zvakanaka uye ukachinja maitiro ako ekudya zvishoma. Saka ngatitaurei nezvazvo nhasi.
Zvichitaurwa zviri nyore, chii chinonzi insulin resistance?
Funga nezvemasero ari mumuviri wedu sedzimba diki. Shuga yatinodya, inonzi glucose, inopinda mumasero aya kuti itipe simba. Asi glucose iyi inoda kiyi yakakosha kuti ivhure musuwo wekupinda mumasero. Kiyi iyoyo ihormone insulin . Iyi inogadzirwa nenhengo inonzi pancreas yedu.
Saka, kuramba insulin zvinoreva kuti kiyi (insulin) haishande nemazvo. Zvakaita sekuti maburi emakiyi ari mumasuo emasero akavharwa. Saka glucose haigone kupinda mumasero, uye inoungana muropa. Kana huwandu hweshuga muropa hukaramba hwakakwira seizvi, inogona kukura kuita Type 2 Diabetes kana Prediabetes.
Yeuka kuti njodzi yekusakwanisa kuita insulin inowedzera zvakanyanya sezvo huremu hwemuviri huchiwedzera. Nokudaro, mhinduro yakanakisa kune munhu ane huremu hwakawanda ndeyekudzikisa huremu nenzira ine hutano .
Saka ndezvipi zvekudya zvakanakisisa zvatinofanira kudya?
Zvakanaka, saka ngationei zvatinofanira kuwedzera pakudya kwedu kuti tidzore mamiriro ezvinhu aya. Hazvina kuoma kudaro.
| Rudzi rwechikafu | Chii chaunofanira kudya uye nei? |
|---|---|
| Muriwo | Idya miriwo yakawanda yegirini (spinach, kale, sipinachi). Hadzina macalorie akawanda uye makabhohaidhiretsi, uye dzine zvinovaka muviri zvakawanda. Idya miriwo ine starch yakaita sembatatisi, mbatatisi, uye mufarinya zvine mwero. |
| Michero | Michero mitsva yakanaka. Dzivisa michero yemumagaba yakagadzirwa neshuga. Kana uchida zvinotapira, idya michero panzvimbo pezvo. Asi yeuka kuti michero ine makabhohaidhiretsi zvakare. |
| Zvikafu zvakapfuma mufaibha | Izvi zvinobatsira zvikuru mukuderedza huwandu hweshuga muropa. Isa zvinhu zvakaita se oats, bhari, nyemba, nyemba, nyemba, nebhinzi mukudya kwako. |
| Makabhohaidhiretsi ane hutano | Sarudza zviyo zvakakwana panzvimbo pechingwa uye pasta yakagadzirwa neupfu hwechingwa. Semuenzaniso, kana ukadya mupunga webrown nebran panzvimbo pemupunga muchena, chingwa chakagadzirwa neupfu hweatta chiri nani. |
| Mapuroteni Asina Mafuta | Deredza nyama dzine mafuta (nyama yemombe, nyama yenguruve) uye idya zvinhu zvakawanda zvakaita sehuku isina ganda, hove (salmon, tuna, sardines), mazai machena, nyemba, nenyemba. |
| Mafuta Ane Utano | Panzvimbo pemafuta emhuka, bota, nemargarine, shandisa mafuta emuriwo akadai semafuta emuorivhi, mafuta ezuva, nemafuta esame. Zvinhu zvakaita seavocado nenzungu zvakanakawo. |
| Zvikafu zvemukaka zvisina mafuta akawanda | Mukaka usina mafuta akawanda uye yogati isina mafuta akawanda inzira yakanaka yekuwana calcium neprotein. |
Ndezvipi zvekudya zvatinofanira kudzora kana kurega kudya?
Kunyange zvazvo zvichikosha kudya chikafu chakanaka, zvakakoshawo kudzivisa zvimwe zvekudya zvinogona kuwedzera kusimba kwe insulin mumuviri.
| Rudzi rwechikafu chekumira | Mienzaniso nezvikonzero |
|---|---|
| Zvikafu Zvakagadziriswa | Zvikafu zvinouya mumagaba, mabhokisi, nemapaketi. Zvikafu izvi zvinowanzova neshuga yakawedzerwa, munyu, uye mafuta asina kunaka. Mienzaniso inosanganisira masoseji, meatballs, uye noodles. |
| Zvinwiwa zvine shuga | Soda, zvinwiwa zvinotapira, tii inotonhora, nezvinwiwa zvinonzi mvura yevhitamini. Izvi zvinokonzera kuwedzera uremu zvisina kufanira. |
| Makabhohaidhiretsi Akanatswa | Zvinhu zvakaita sechingwa chichena, makeke, mabhisikiti, mapastry, uye rolls zvakagadzirwa neupfu hwechingwa. Zvinhu izvi zvinowedzera shuga muropa nekukurumidza. |
| Mafuta asina hutano (Akazara uye Ane Trans Fats) | Dzivisa kudya zvakakangwa (mafrench fries, ma cutlets), chizi chine mafuta akawanda, bota, uye kushandisa mafuta ekokonati zvakanyanya. |
| Doro | Kunwa doro zvakanyanya, kunyanya kwenguva refu, kunowedzera njodzi yekusada insulin uye chirwere cheshuga. |
Nzira yekugadzira kudya kwakanaka?
Zvingaita sekuti shanduko iyi ichave yakaoma kuita neusiku humwe chete. Ichokwadi. Asi matipi madiki aya achakubatsira.
Kwete zvese panguva imwe chete, tanga kujaira zvishoma nezvishoma.
Usafunge kuti uchamisa zvese kubva nhasi. Hazvishande. Tanga nekuchinja kudiki. Pamwe kana ukanwa makapu mashanu etii ine shuga pazuva, ideredze kusvika matatu. Iva netsika yekunwa bhodhoro remvura pane kunwa bhodhoro retii ine shuga. Tanga nezvinhu zvidiki zvakaita seizvi uye zviite tsika inogara iripo.
Ita kuti zvikufambire zvakanaka.
Hapana kudya kwakakwana kunokwana vanhu vose. Unofanira kugadzirisa kudya kwako kuti kuenderane nemararamiro ako uye zvaunoda kudya. Nzira yakanakisisa yekuita izvi ndeyekutaura nachiremba wako . Iye achakupa mazano chaiwo zvichienderana nehutano hwako.
Usarega kudya.
Usafunge kuti "kurega kudya kuchakubatsira kuderedza huremu nekuti uri kudya macalorie mashoma." Kuita izvi kuchaita kuti huwandu hwe insulin neshuga zvikwire uye zvidzike. Izvi zvinogona kukonzera mafuta akawanda mudumbu, izvo zvinotonyanya kukanganisa insulin kuramba.
Funga nezvehuwandu hwemacalorie uye mhando
Zvakakoshawo sekuti mangani macalorie aunodya pazuva nderudzii rwechikafu chaunowana macalorie iwayo. Unogona kuwana huwandu hwakaenzana hwemacalorie kubva mundiro yemupunga muchena sezvaunokwanisa kubva mukudya kunovaka muviri kwemiriwo, hove, uye mupunga mutsvuku. Saka gara uchifunga nezvemhando yepamusoro .
Mharidzo Yekuenda Nayo Kumba
- Kusakwanisa insulin mumuviri chirwere chisati chatanga chirwere cheshuga. Asi musazvidya mwoyo, chinogona kurapwa zvakanaka nekudya zvakanaka uye kuchinja mararamiro enyu .
- Kana huremu hwako huri pamusoro pehunhu hwemuviri, kuderedza huremu ndicho chinhu chakakosha chaunogona kuita.
- Panzvimbo pekudya zvakagadzirwa nesimbi, zvekudya zvine shuga yakawanda, uye zvekudya zvine mafuta akawanda, wedzera zvekudya zvechisikigo zvakaita semiriwo, michero, zviyo zvese, uye nyama isina mafuta akawanda mundiro yako.
- Kana muine mibvunzo nezvekudya uku, musaita sarudzo mega, asi taurai nachiremba wenyu kuti muwane mazano akanakisisa.
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