Kana uine chirwere cheshuga cherudzi rwekutanga, pfungwa yekudya inogona kukunetsa zvishoma. "Handizombokwanisi kudya chikafu chinonaka zvakare here?" "Zvichave zvakaoma here kudzora kudya kwangu?" Ungave uchishamisika. Asi hapana chikonzero chekunetseka. Unogona kuramba uchinakidzwa nechikafu chaunoda, uku uchichengetedza kudya kwakanaka. Ngatitaurei nezveizvi zvakadzama.
Sei kudya kwakakosha kudaro?
Sezvamunoziva, chirwere cheshuga cherudzi rwekutanga chirwere apo muviri wedu unomira kugadzira insulin. Izvi zvinoreva kuti unofanira kutora insulin zuva nezuva, kungave nejekiseni kana kuburikidza nepombi. Unofanirawo kutarisa huwandu hweshuga muropa rako nguva nenguva.
Asi hazvisi zve insulin chete. Kudya uye kurovedza muviri zvakakosha kuti huwandu hweshuga muropa rako hugare hwakagadzikana uye hune hutano. Kutaura zvazviri, zvese zvitatu zvinofanirwa kuenderana. Kana ukangwarira huwandu hwechikafu chaunodya mukati mezuva uye ukasarudza chikafu chine hutano, zvinova nyore kudzora huwandu hweshuga muropa rako.
Chinonyanya kukosha ndechekuti kudya zvakanaka kunogona kuderedza njodzi yezvirwere zvechirwere cheshuga kwenguva refu, zvakaita sechirwere chemwoyo, chirwere cheitsvo, uye kukuvara kwetsinga.
Saka tinofanira kudyei?
Kare, dzimwe nyanzvi dzaitofunga kuti kune chimwe chinhu chakakosha chinonzi "kudya kwechirwere cheshuga." Izvi zvaireva kuti waifanira kurega kudya zvese zvine shuga, uye kuti zvimwe zvekudya zvaisava zvakanaka kudya. Asi chokwadi ndechekuti, iwe une chirwere cheshuga cherudzi rwekutanga unogona kudya kudya kune hutano sezvinoita chero munhu ane hutano. Hapana runyorwa rwezvikafu zvinorambidzwa kwauri.
Asi kune mamwe mazano atinofanira kutevedzera:
Deredza Mafuta Asina Hutano
Nyama dzakagadzirwa senge bhekoni, soseji, nedzimwe nyama dzine mafuta, pamwe chete nemukaka une mafuta akawanda semukaka wakazara nebhata, dzine rudzi rwemafuta anonzi mafuta akazara. Mafuta aya anowedzera njodzi yako yechirwere chemwoyo. Vanhu vane chirwere cheshuga vane mukana mukuru wekuwana chirwere chemwoyo kupfuura vanhuwo zvavo, saka tinofanira kusarudza chikafu zvine hungwaru kuti tideredze njodzi iyoyo.
Idya chikafu chine fiber yakawanda.
Fiber chinhu chinobatsira zvikuru mukudzora huwandu hweshuga muropa rako.
- Tsanga dzose - semuenzaniso, tsanga dzose, mupunga webrown, uye oats.
- Nyemba - nyemba, nyemba, nyemba dzegirini, nyemba.
- Michero nemiriwo mitsva.
Edza kuwana magiramu angangoita 25-30 efaibha pazuva kubva mumhando idzi dzezvikafu zvine faibha. Zvikafu izvi zvine faibha zvinogara zviri nani pane zvingwa, mabhisikiti, uye chikafu chakagadzirwa nefurawa 'chena' yakanatswa.
Zvinoreva kuverenga makabhohaidhiretsi
Makabhohaidhiretsi ndiwo manyuko makuru esimba remuviri wedu. Tinoawana kubva muzviyo zvakaita semupunga, chingwa, pasta, nemabhisikiti, pamwe nembatatisi, michero, miriwo, zvigadzirwa zvemukaka, uye shuga.
Makabhohaidhiretsi anogona kukwidza huwandu hweshuga muropa nekukurumidza kupfuura chero rudzi rwechikafu chipi zvacho. Nokudaro, huwandu hwemakabhohaidhiretsi aunoita uye rudzi rwemakabhohaidhiretsi aunoita zvinokanganisa zvakananga kurapa chirwere cheshuga.
"Kuverenga makabhohaidhiretsi" inzira yekuverenga huwandu hwemakabhohaidhiretsi muzvikafu zvaunodya. Zvingaita sezvisinganzwisisike pakutanga, asi zviri nyore kana wajaira.
Taura nachiremba wako kana nyanzvi yezvekudya kuti uwane magiramu mangani emacarbohydrate aunoda pakudya kwega kwega uye zvekudya zvemanheru. Unogona kuverenga izvi uchishandisa label yechikafu iri pamapakeji echikafu kana app yakatsaurirwa.
Superfoods dzechirwere cheshuga
Iyi ndiyo rondedzero yezvikafu zvinonaka uye zvine hutano zvinokurudzirwa neAmerican Diabetes Association. Izvi zvine makabhohaidhiretsi mashoma, zvichireva kuti zvine indekisi yakaderera yeglycemic. Zvakare zvakapfuma mucalcium, potassium, fiber, magnesium, uye mavhitamini.
| Rudzi rwechikafu | Sei zvakakunakira? |
|---|---|
| Nyemba (nyemba, nyemba, bhinzi dzegirini) | Yakawanda mufaibha nemapuroteni. Inokurumidza kugayiwa, saka huwandu hweshuga muropa hahukwire. |
| Muriwo wemashizha akasvibira (spinachi, kale) | Macalorie mashoma uye makabhohaidhiretsi. Azere nemavhitamini nemaminerari. |
| Michero yeCitrus (maorenji, matangerines) | Yakapfuma muvhitamini C uye faibha. Ine faibha inonyungudika, iyo inobatsira kune chirwere cheshuga. |
| Mbambaira | Ine glycemic index yakaderera pane mbatatisi dzakajairwa uye yakapfuma muvhitamini A nefayibha. |
| Mabheri (strawberry, blueberries) | Muchero wakanaka kwazvo uzere nema antioxidants, mavitamini, uye fiber. |
| Madomasi | Pamwe chete nemavhitamini C neE, ine chikafu chine simba chinonzi lycopene. |
| Hove dzakapfuma mu omega-3 (salmon, mackerel, herring) | Yakapfuma muOmega-3 fatty acids ine hutano hwemoyo, inoderedza njodzi yezvirwere zvemwoyo. |
| Zviyo zvese (mupunga webrown, oats, bhari) | Zvinovaka muviri zvakaita sefayibha, magnesium, uye chromium zvinobatsira kudzora chirwere cheshuga. |
| Nzungu (Walnuts, almonds) | Ine mafuta ane hutano, magnesium, uye faibha. Asi idya zvine mwero nekuti ine macalorie akawanda. |
| Mukaka usina mafuta uye yogati | Inopa calcium nevhitamini D zvinosimbisa mapfupa. |
Ngatidzidzeiwo nezveshuga nezvinotapira zvekugadzira.
Vamwe vanhu vanofunga kuti shuga inokonzera chirwere cheshuga. Izvozvo hazvina musoro. Chirwere cheshuga cherudzi rwekutanga chinokonzerwa nemajini nezvimwe zvinhu zviri munharaunda. Zvisinei, nekuti chikafu chine shuga chakawanda mumacarbohydrate, chinokanganisa zvakananga huwandu hweshuga muropa rako.
Chimwe chinhu chakakosha kurangarira ndechekuti kungoti chikafu chakanyorwa kuti "hachina shuga" hazvirevi kuti hachina makabhohaidhiretsi kana macalorie. Saka gara uchiverenga mazita ezvekudya uye verenga huwandu hwemakabhohaidhiretsi auri kudya. Kuti udzore sweetioth yako, unogona kufunga nezvezvinwiwa nezvikafu zvine macalorie mashoma kana zvine zvinotapira zvekugadzira. Izvi zvinogona kupa kuravira kunotapira pasina makabhohaidhiretsi akawedzerwa nemacalorie. Asi kuchenjera kutaura nachiremba wako usati wazvishandisa.
Mharidzo Yekuenda Nayo Kumba
- Kurapa chirwere cheshuga cherudzi rwekutanga mutambo wechikwata. Iwe, chiremba wako, kudya kwako, uye kurovedza muviri zvese zvinofanirwa kushanda pamwe chete.
- Haufanire kurega kudya zvekudya zvaunofarira zvachose. Chinhu chakakosha ndechekusarudza zvekudya zvine hungwaru uye zvine mwero uye kurangarira zvikamu zvaunodya.
- Kuverenga makabhohaidhiretsi hunyanzvi hwakakosha mukurapa chirwere cheshuga. Taura nachiremba wako udzidze nezvazvo.
- Isa pamberi chikafu chine faibha yakawanda (michero, miriwo, zviyo zvese) uye mapuroteni asina mafuta akawanda. Deredza mafuta asina kunaka.
- Usanyengerwa nemazita akadai sekuti "hauna shuga," gara uchiverenga mashoko ezvekudya ari pamapakeji ezvekudya.
- Zvakakosha zvikuru kukurukura nachiremba wako nezvechirwere cheshuga chako uye chirongwa chekudya kwako nguva nenguva.
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