Kana chiremba wako akakuudza kuti une chirwere cheshuga, mubvunzo mukuru unouya mupfungwa ndewekuti, 'Ndichadyei izvozvi?' Vanhu vazhinji vanofunga kuti kugadzirisa chirwere cheshuga kwakaoma uye kunofinha. Asi hazvisizvo. Kugadzira chikafu chinonaka, chine hutano chinokubatsira kudzora chirwere chako cheshuga hakusi kwakaoma sezvaungafunga. Ngationei kuti tingagadzira sei chirongwa chekudya chiri nyore, chinonaka, uye chine hutano.
Chii chaizvo chinonzi kudya kwakanaka kune vanhu vane chirwere cheshuga?
Zvichitaurwa zviri nyore, iyi ipurogiramu yekudya inokubatsira kudzora huwandu hweshuga muropa rako, kuchengetedza huremu hwakanaka, uye kuderedza njodzi yako yechirwere chemwoyo. Hazvidi shanduko huru. Zvinhu zvikuru zvekufunga nezvazvo pano zvinhu zvitatu zvatatoziva:
1. Zvikafu Zvine Utano: Zvatinodya.
2. Huwandu Hune Utano: Kuwanda kwezvatinodya.
3. Nguva Yakanaka: Kuti tinodya panguva yakakodzera here.
Kana wajaira kudya nenzira iyi, haugone kungodzora chirwere cheshuga chete, asi mune dzimwe nguva unotogona kudzora chirwere chacho.
Ndezvipi zvinhu zvatinofanira kuwedzera mukudya kwedu?
Kudya kwakanaka kwechirwere cheshuga hakufanirwe kungogumira pakudya kwerudzi rumwe chete. Kudya kwakaringana kune zvinovaka muviri zvese zvina - makabhohaidhiretsi, mapuroteni, fiber, uye mafuta - kuchakubatsira kudzora huwandu hweshuga muropa rako kubva pakukwira nekudonha. Zvinogonawo kukubatsira kuti unzwe wakaguta kwenguva yakareba. Chinhu chikuru apa ndechekukoshesa chikafu chepanyama, chakazara pane chikafu chakagadziriswa.
Makabhohaidhiretsi Ane Utano
Makabhohaidhiretsi ndiwo shuga, starch, uye fibers zviri muchikafu. Tinoda kusarudza makabhohaidhiretsi asina kugadzirwa. Izvi zvinokuchengetedzai muchinzwa makaguta, zvinodzora shuga muropa, zvinobatsira kugaya chikafu, uye zvinobatsira kuderedza cholesterol.
- Zviyo zvese: Mupunga webrown, oats, mapfunde, bhari.
- Michero isina shuga yakawanda: Michero yakaita semablueberries, maraspberries, mastrawberry, uye mablueberries.
- Muriwo nemiriwo: broccoli, kabichi, sipinachi, kolifulawa, bhinzi.
- Zvigadzirwa zvemukaka zvisina mafuta akawanda: yogati isina shuga, mukaka usina mafuta akawanda.
- Nyemba: nyemba, nyemba, nyemba, nyemba dzegirini.
Zvikafu Zvakapfuma muFiber
Fiber chikamu chezvikafu zvemiti chisingagone kugayiwa nemiviri yedu. Asi chinobatsira chikafu kufamba nemudumbu medu. Kudya chikafu chine fiber yakawanda kunogona kukubatsira kuti unzwe wakaguta nekukurumidza, izvo zvinogona kukubatsira kudzora huremu hwako . Fiber inokoshawo pakudzora huwandu hweshuga muropa necholesterol.
- Muriwo nemiriwo
- Muchero (zviri nani kudya muchero wose pane kushandisa muto wemuchero, izvo zvinogona kuwedzera shuga muropa rako)
- Zviyo zvese
- Nzungu (cashews, nzungu, maarumondi)
- Nyemba dzakadai senyemba, nyemba, uye bhinzi dzegirini
Mapuroteni
Mapuroteni anotora nguva yakareba kuti miviri yedu igaye kupfuura makabhohaidhiretsi. Saka patinodya chikafu chine mapuroteni akawanda, tinonzwa nzara gare gare. Mapuroteni akakoshawo pakukura kwetsandanyama uye kugadzirisa masero. Kugona uku kugadzirisa masero kwakakosha zvikuru nekuti zvinotora nguva yakareba kuti maronda eganda apore kune vanhu vane chirwere cheshuga.
- Nyama isina mafuta akawanda: Huku isina ganda.
- Hove: Hove dzakadai se kelawalala, thalapat, balaya, uye tuna.
- Mazai
- Zvigadzirwa zvemukaka zvisina mafuta akawanda: yogati isina shuga, chizi chisina mafuta akawanda.
- Mapuroteni anobva mumiti: Tofu, nyemba, nyemba, bhata renzungu.
Mafuta Akanaka
Mafuta anobatsira miviri yedu kuchengetedza simba, kukura kwemasero, uye kudzivirira nhengo dzemuviri. Pano, tinofanira kusarudza mhando dzemafuta "akanaka". Aya anonzi mafuta e`(Monounsaturated)` uye `(Polyunsaturated)`. Aya anoderedza huwandu hwe`(LDL) cholesterol` mumuviri wedu uye anodzivirira hutano hwemwoyo. Asi yeukai, mafuta akanaka ane macalorie akawanda, saka kuchenjera kuadya muhuwandu hushoma .
- Nzungu (cashews, nzungu)
- Mafuta emuorivhi nemafuta emuorivhi
- Avokadho
- Omega-3 fatty acids (inowanikwa muhove dzine mafuta dzakadai sesalmon nemasadhini, uye walnuts)
Edza huwandu hweshuga muropa rako usati wadya uye wapedza kudya. Edza kunzwisisa muenzaniso uripo pakati pezvaunodya nehuwandu hweshuga muropa rako. Izvi zvichakubatsira kudzora huwandu hweshuga muropa rako.
Zvinhu zvatinofanira kubvisa zvachose kubva mukudya kwedu
Kudya chikafu chakanaka uye kudzivisa chikafu chisina kunaka zvakakoshawo pakurapa chirwere cheshuga. Edza kuderedza chikafu ichi zvakanyanya sezvinobvira, kana kutorega zvachose.
| Mhando dzezvekudya zvekudzivisa | Sei tichifanira kudzivisa izvi? |
|---|---|
| Makabhohaidhiretsi ari nyore uye akacheneswa (Muenzaniso: chingwa chichena, mupunga muchena, zvinwiwa zvinotapira, mabhisikiti ane shuga, makeke) | Izvi zvine chikafu chisina kukwana uye fiber. Zvinowedzera huwandu hweshuga muropa uye zvinowedzera njodzi yekurwara nemwoyo. |
| Mapuroteni ane mafuta akawanda (semuenzaniso soseji, bhekoni, nyama yemombe ine mafuta, nyama yenguruve) | Izvi zvine macalorie akawanda uye mafuta asina kunaka. Zvinowedzera njodzi yekuzara kwemafuta mutsinga dzeropa. |
| Mafuta Akaguta (Semuenzaniso: bota, chizi chine mafuta akawanda, aizikirimu, mafuta ekokonati, ganda rehuku) | Izvi zvinowedzera huwandu hwecholesterol muropa (zvakakosha kushandisa zvinhu zvakaita semafuta ekokonati muhuwandu hushoma). |
| Mafuta Akachinja (semuenzaniso majarini, chikafu chinonaka, chikafu chinokurumidza, machipisi nemabhisikiti) | Aya ndiwo marudzi emafuta ane njodzi huru pakuderedza cholesterol. Zvakanaka kusaashandisa zvachose. |
| Munyu wakawandisa (Sodium) (semuenzaniso chikafu chakagadziriswa, zvekudya zvine munyu, masosi) | Kunwa munyu wakawandisa kunokonzera BP yakakwira. Musanganiswa weBP yakakwira nechirwere cheshuga une njodzi huru. |
Zviri nyore kwazvo! "Nzira yekurapa chirwere cheshuga"
Kana uchinetseka nekuziva kuti wodya chii uye kuti wodya zvakadii paunenge uchigadzirira chikafu, heino nzira iri nyore kwazvo. Inonzi "nzira yekudya chirwere cheshuga."
1. Tora ndiro yehukuru hwakajairwa (inenge masendimita 9).
2. Zadza hafu (1/2) yendiro yako nemiriwo isina starch yakawanda uye miriwo midiki. Semuenzaniso, zvinhu zvakaita sebhinzi, kabichi, cauliflower, sipinachi, uye lettuce. Izvi zvine makabhohaidhiretsi mashoma uye hazviwedzere shuga muropa. Zvizerewo nefaibha, mavhitamini, uye zvicherwa.
3. Zadza chikamu chimwe muzvina (1/4) chendiro yako neprotein isina mafuta akawanda. Semuenzaniso, chidimbu chehuku isina ganda, chidimbu chehove, zai, kana nyemba.
4. Zadza zvasara (1/4) yendiro yako nemacarbohydrate ane hutano. Semuenzaniso, mupunga webrown, mbatatisi dzakabikwa, mbatatisi, kana chidimbu chechingwa chezviyo zvese.
5. Sarudza mvura kana chinwiwa chisina macalorie akawanda, chisina shuga kuti unwe pamwe chete nekudya kwako.
Nzira iyi iri nyore kwazvo, handiti? Kana ukatanga tsika yekugovana ndiro yako yemupunga nenzira iyi, zvichava nyore kwazvo kudzora chirwere cheshuga.
Tingataure nezvekudya kwemuenzaniso kunokodzera Sri Lanka here?
Zvakanaka, ngationei kuti tingashandisa sei zvatataura kugadzira chikafu chezuva nezuva tichishandisa chikafu chemunyika medu.
Kudya kwemangwanani
- Sarudzo yekutanga: Kurakkan ine 2 rotis, imwe yakaderera-munyu coconut sambol uye zai rakabikwa.
- Sarudzo yechipiri: Kapu ye oats nehafu yebhanana nema cashew mashoma.
- Sarudzo yechitatu: Nemupunga webran, stew yenyemba, uye saradhi yegirini.
Kudya kwemasikati (zvichienderana ne "nzira yekudya mundiro")
- Hafu (hafu) yendiro: Bhinzi nemafuta nesaradhi yekabheji.
- Chidimbu chehove chakabikwa mumuto wechili (1/4) kubva mundiro .
- Chidimbu chendiro (1/4): mupunga webran.
Kudya kwemanheru (kudya kwakareruka)
- Sarudzo 1: Nemaroti maviri efurawa yeatta, curry yechickpea, uye saladhi yecucumber.
- Sarudzo yechipiri: Chidimbu chehuku yakagochwa nesobho yemuriwo.
- Sarudzo yechitatu: Kapu yebhinzi yakabikwa uye kapu yeyogati isina shuga.
Zvekudya zvemasikati
Kana uchinzwa nzara pakati pekudya, hezvino zvimwe zvinhu zvaunogona kudzidza:
- Hafu yekapu yepizi dzakabikwa
- Chitsama chenzungu
- Hafu yeavokhado
- Yogati isina shuga
- Apuro
Zvakakosha: Iyi ingori gwara rekushandisa. Huwandu hwemacalorie aunoda pazuva huchasiyana zvichienderana nezera rako, huremu, nhanho yekurovedza muviri, uye hutano hwako. Saka, zvakanaka kutaura nachiremba wako kana nyanzvi yezvekudya kuti ugadzire chirongwa chekudya chakakunakira iwe.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwakanaka kunobatsira chirwere cheshuga hazvirevi kungodya chikafu chisina kusimba, chisina kusimba, asi kudya chikafu chine hutano, chakaringana, uye chinonaka.
- "Nzira yeDiabetes Plate" inzira iri nyore kwazvo yekuronga zvekudya zvako zviri nyore.
- Zadza hafu yendiro yako nemiriwo/michero .
- Dzivisa kudya zvakabikwa muzviyo, zvine shuga yakawanda, uye zvine mafuta akawanda zvakanyanya sezvinobvira. Sarudza zviyo zvakakwana, mapuroteni asina mafuta akawanda, uye mafuta akanaka .
- Gara uchibvunza chiremba wako kuti akupe chirongwa chekudya chakakodzera iwe.
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