Kana uine chirwere cheshuga, mubvunzo wekuti "Ndinofanira kudya chii izvozvi?" ungangouya mupfungwa dzako nguva dzese, handiti? Dzimwe nguva unonzwa kutya kudya mupunga mudiki, uye dzimwe nguva unonzwa kusuruvara paunoona chikafu chinotapira. Kutaura zvazviri, chikafu chatinodya chine simba guru pahuwandu hweshuga muropa redu. Izvi zvinonyanya kuitika kune munhu ane chirwere cheshuga. Ngatitaurei nezvazvo nhasi, nenzira yaunogona kunzwisisa, sekunge uri kutaura neshamwari.
Kana tikadya macalorie akawanda, kunyanya makabhohaidhiretsi, kana sezvatinoadaidza kuti, starch, kupfuura zvatinoda, huwandu hweshuga muropa redu hunokwira. Kana huwandu hweshuga muropa redu hukaramba hwakakwira kwenguva yakareba, hunogona kukuvadza tsinga dzedu, itsvo, nemoyo. Ndosaka vanachiremba vachigara vachitiudza kuti tidzore kudya kwatinoita.
Yeuka, chinhu chakakosha pano kusarudza kudya kwakanaka kunokukodzera, kudya panguva yakakodzera, uye kuziva zvaunodya. Kuita zvinhu izvi nemazvo kunobatsira muviri wako kushandisa insulin nemazvo.
Ndeipi kudya kwakanakira chirwere cheshuga?
Hapana kudya kwakakwana kunokwana munhu wese ane chirwere cheshuga. Muviri wemunhu wese wakasiyana. Chinangwa chako chinofanira kunge chiri chekushanda nachiremba wako kuti ugadzire hurongwa hwekudya hune hutano hunogona kukubatsira kudzora BP yako, cholesterol, uye A1c (chiyero cheavhareji yeshuga yako yeropa mumwedzi mitatu yapfuura), pamwe nekukubatsira kudzora huremu hwako.
Kune nzira dzakasiyana siyana dzekudya dzinogamuchirwa pasi rose dzinobatsira kudzora chirwere cheshuga. Ngatitarisei mbiri dzacho.
1. Kudya kweDASH
Zita rakazara reizvi ndi 'Dietary Approaches to Stop Hypertension'. Zvichitaurwa zviri nyore, zvakatanga kushandiswa kudzora BP, kureva BP. Asi tsvakurudzo yakawana kuti zvinobatsirawo kune vanhu vane chirwere cheshuga. Vanhu vane chirwere cheshuga vakatevera kudya uku vakaderedza zvakanyanya BP yavo, cholesterol yakaipa (LDL), A1c values, uye shuga yeropa yakatsanya.
Kudya kweDASH kuri nyore kwazvo:
- Zvinhu zvekudya zvakawanda: miriwo, michero, zviyo, mukaka nemukaka zvisina mafuta akawanda, hove, huku, bhinzi, nenzungu.
- Zvinhu zvekuganhurira: Nyama dzine mafuta akawanda, chikafu chemukaka chine mafuta akawanda, mafuta ekokonati, mafuta emuchindwe, zvinwiwa zvine shuga, uye zvihwitsi.
| Chikamu chezvekudya | Zvinokurudzirwa kudya zuva nezuva/vhiki nevhiki |
|---|---|
| Muriwo nemiriwo | Kudya 4-5 pazuva |
| Muchero | Kudya ka4-5 pazuva (kwepakati nepakati) |
| Zviyo zvese (semuenzaniso, mupunga webran, oats, millet) | Kudya ka6-8 pazuva (zvishoma nezvishoma) |
| Zvikafu zvemukaka zvisina mafuta akawanda (semuenzaniso mukaka usina mafuta akawanda, yogati) | Kudya kaviri kana katatu pazuva |
| Hove, huku isina ganda | Zvisingasviki 170 gramu pazuva |
| Nzungu, mbeu, bhinzi | Kudya ka4-5 pasvondo |
| Mafuta nemafuta | Zvikamu zviviri kusvika zvitatu pazuva (masipuni maviri kusvika matatu) |
| Kutapira uye shuga | Kudya kushoma pane kashanu pasvondo (zvishoma kwazvo) |
2. Kudya kweMediterranean
Uku ndiko kudya kwechivanhu kunoitwa nevanhu vari munyika dzakapoteredza Gungwa reMediterranean. Kwakanaka kwazvo kumwoyo. Tsvagiridzo inoratidza kuti kudya uku kunoderedza njodzi yezvirwere zvemwoyo, chirwere cheshuga, mamwe marudzi ekenza, uye kushushikana.
Izvi zvinonyanya kutarisisa miriwo, michero, zviyo zvese, bhinzi, nzungu, nemafuta emuorivhi . Nyama tsvuku, mukaka, zvihwitsi, munyu, uye chikafu chakagadziriswa zvine mishoma kwazvo.
Zvinhu zvakanakisa zvekuwedzera pakudya kwako
Zvakanaka, ngationei kuti ndezvipi zvekudya zvakanakisa zvekuwedzera pakudya kwenyu kwezuva nezuva.
Muriwo nemiriwo
Izvi ndizvo zvinofanira kuva zvinhu zvikuru mundiro yako. Zvingava zvakanaka kana ukakwanisa kuzadza hafu yendiro yako nemiriwo.
- Sarudzo dzakanakisisa: Chero mhando yemuriwo, senge broccoli, makarotsi, bhinzi, magaka, madomasi, sipinachi, kale, nesipinachi. Izvi zvinogona kudyiwa zvisina kubikwa, zvakabikwa, kana kugochwa zvishoma mumafuta.
- Chenjerera: Muriwo uri mumagaba unogona kuva nemunyu wakawanda. Uyewo, usadya masaradhi emuriwo akagadzirwa nebota nechizi chakawanda.
Muchero
Muchero uzere nemavhitamini nezvinovaka muviri. Asi muchero unewo shuga yechisikigo, saka unofanira kungwarira huwandu hwawo.
- Sarudzo dzakanakisisa: Chero michero mitsva, yakaita semaapuro, maranjisi, mabhanana, mazambiringa, matangerines, magwava, mapapaya. Muto wemichero usina shuga yakawedzerwa (muhuwandu hushoma) wakanaka.
- Muganho: Jamu, michero yemumagaba, uye manyuchi emichero akagadzirwa neshuga.
Mapuroteni
Tinowana mapuroteni kubva muzvinhu zvakaita senyama, hove, nemazai.
- Sarudzo dzakanakisisa:
- Hove dzakapfuma muOmega-3, dzakadai sesalmon, tuna, mackerel, uye sardines.
- Huku isina ganda.
- Mazai.
- Mapuroteni emuriwo akadai se lentils, pizi, pizi, uye soy .
- Muganho: Nyama dzakagadzirwa senge masoseji, meatballs, bacon, nyama yemombe ine mafuta akawanda, nyama yenguruve, uye nyama dzakakangwa.
Zvikafu zvemukaka zvisina mafuta akawanda
- Sarudzo dzakanakisisa: mukaka usina mafuta, yogati isina mafuta akawanda, yogati yechiGiriki.
- Muganho: mukaka une mafuta akazara, chizi (muhuwandu hwakawanda), bota.
Zvekudya zvinofanira kuganhurirwa
Kungoti une chirwere cheshuga hazvirevi kuti haugone kudya chero chinhu. Asi kune zvimwe zvekudya zvinogona kuwedzera huwandu hweshuga muropa rako. Unofanira kuderedza kudya kwako chikafu ichi.
| Chikamu chezvekudya | Zvinhu zvekuganhurira kana zvekudzivisa |
|---|---|
| Starch / Makabhohaidhiretsi | Chingwa chichena, naan, mupunga muchena (zvikafu zvakawanda), rotis yeupfu huchena, pasta. MaFrench fries. |
| Zvinotapira nezvinwiwa | Zvinwiwa zvine shuga (soda, cordial), makeke anotapira, mabhisikiti, pudding, toffee, chokoreti. Majusi emichero ane shuga yakawanda. |
| Mafuta nemafuta | Margarine, mafuta ekugocha, uye mafuta enguruve zvine mafuta etrans. |
| Mapuroteni | Nyama dzakagadzirwa (masoseji, bhekoni), nyama tsvuku ine mafuta akawanda, ganda rehuku, nyama yakakangwa nehove. |
| Doro | Zvakanakisisa kusanwa doro. Doro rinogona kukonzera kuti huwandu hweshuga muropa hudzikire zvine njodzi. Kana zvichidikanwa, bvunza chiremba wako kuti akupe mazano uye inwa zvishoma chete mudumbu risina chinhu. |
Yeuka chinhu chimwe chete. Kana ukarega kudya shuga kwemavhiki mashoma, muviri wako nerurimi zvichajaira. Ipapo hauzonyanyi kuda zvinotapira. Kunyangwe zvinhu zvinotapira zvechisikigo zvakaita semichero zvinotanga kunakirwa zviri nani kwauri.
Zvakakosha: Hapana chikafu chichaderedza huwandu hweshuga muropa rako nekukasika. Asi kunwa mvura yakawanda kunobatsira itsvo dzako kubvisa shuga yakawandisa. Zvakanakawo kuita maekisesaizi akareruka. Asi taura nachiremba wako nezvehuwandu hweshuga muropa rako usati waekisesaiza. Dzimwe nguva, kurovedza muviri kwakawandisa kunogona kukwidza huwandu hweshuga muropa rako kwenguva pfupi.
Mharidzo Yekuenda Nayo Kumba
- Kuva nechirwere cheshuga hazvirevi kuti haugone kudya chikafu chinonaka. Zvakakosha kusarudza chakanakisa uye kudya zvine mwero .
- Edza kuzadza hafu yendiro yako nemiriwo nemichero .
- Panzvimbo pechingwa chichena nemupunga muchena, wedzera zvinhu zvakaita semupunga webrown une bran, buckwheat, uye oats mukudya kwako.
- Pane kunwa zvinwiwa zvine shuga, edza kunwa zvinhu zvakaita semvura, muto weorenji, muto wegrapefruit, uye tii isina shuga .
- Usati waita chero shanduko huru pakudya kwako, iva nechokwadi chekutaura nachiremba wako nezvazvo. Iye anogona kukupa mazano akanakisa ehutano hwako.
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