Iwe kana mumwe munhu wepedyo newe akawanikwa aine chirwere cheshuga here munguva pfupi yapfuura? Chiremba wako angangodaro akakukurudzira kuti uderedze huremu uye uchinje mararamiro ako kuti ubatsire kudzora huwandu hweshuga muropa rako. Hazvisi nyore sezvaungafunga. Hazvisi chinhu chaunogona kuita nekudya kwemavhiki mashoma. Asi tsvakurudzo yakaratidza kuti kusanganisa kurovedza muviri, kudzora huwandu hwezvokudya, uye kudya zvine hutano uye kwakaringana kunogona kukubatsira kuzadzisa zvinangwa zvako uye kudzivirira huremu. Saka ngatitarisei zvimwe zvezvinhu zvaunofanira kuita nezvausingafaniri kuita kuti zvikubatsire kutanga rwendo urwu.
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Sarudza maitiro ekudya akakodzera iwe uye aunogona kuchengetedza.
Kana uine chirwere cheshuga cheType 2, unofanira kunyanya kunetseka nezvekusagona insulin mumuviri. Izvi zviri nyore, ndipo apo miviri yedu inenge isingakwanise kushandisa insulin nemazvo, iyo inodiwa kuti iparadze shuga iri muropa redu, kuti iwane simba.
Sekureva kwenyanzvi dzezvekurapa, zvakakosha kudzikisa huremu hwemuviri wako ne5% kusvika 10% . "Kana ukadzikisa huremu, insulin yako inogona kudzikira. Izvi zvinogona kubatsira kuvandudza, uye pamwe kutodzosera kumashure, chirwere cheshuga cherudzi rwechipiri," vanodaro.
Asi kuti uderedze uremu uye usazvidya, unofanira kutsvaga nzira yekudya inokubatsira.
"Chikafu chakanakisisa ndicho chaunogona kutevedzera."
Saka kana uri kufunga nezvekudya zvekudya zvinokurudzira chirwere cheshuga, iva nechokwadi chekuteerera zvinhu zvitatu izvi:
- Deredza kudya kwako makabhohaidhiretsi ari nyore. Aya anogayiwa nekukurumidza uye anokonzera kukwira kwemazinga eshuga muropa nekukurumidza.
- Deredza shuga dzakacheneswa kubva mukudya kwako. Rega zvinwiwa zvine shuga, makeke, nemabhisikiti zvakanyanya sezvinobvira.
- Iva netsika yekuverenga mazita ezvekudya zvaunotenga muchitoro. Ziva huwandu hweshuga, makabhohaidhiretsi, uye macalorie zvirimo.
Zvakakosha kutaura nachiremba wako nezvenyaya iyi kuti uwane rumwe ruzivo uye kuti uwane mazano anoenderana nemamiriro ako ezvinhu.
Tsvaga zvinotsiva chikafu chine hutano
Imwe yenzira dziri nyore dzekurarama hupenyu hune hutano ndeyekutsvaga zvimwe zvekudya zvakafanana, zvine hutano panzvimbo pekudya kwaunofarira asi zvisina kunaka kumuviri wako. Semuenzaniso, kana ukadya makabhohaidhiretsi akareruka sechingwa chichena, mupunga muchena, uye manoodles nguva dzose, zvinogona kukonzera kuti shuga yako yeropa ikwire uye kuwedzera insulin resistance.
Pane kudaro, chinja udye zvekudya zvine makabhohaidhiretsi akaomarara . Semuenzaniso, chingwa chezviyo zvakawanda kana chingwa chakagadzirwa neupfu hwe wholemeal, uye manoodles matsvuku. Izvi zvine faibha yakawanda, zvinovaka muviri, uye mavhitamini. Saka, zvine hutano kumuviri.
Ngationei kuti ndezvipi zvinhu zviri nyore zvatinogona kuchinja muhupenyu hwezuva nezuva.
| Dzivisa Izvi | Sarudza Izvi |
|---|---|
| Chingwa chichena nemupunga muchena | Hupfu hweAtta/Kurakkan/Chingwa chezviyo zvakawanda, Mupunga weBran, Mupunga mutsvuku, Oats |
| Zvinwiwa zvine shuga uye zvinwiwa zvemichero | Mvura, mvura yesinamoni, zvinwiwa zvemiti zvakaita seBelimal/Ranawara (isina shuga), mukaka wemvura |
| Zvikafu zvakakangwa (semuenzaniso mapapadum, mbatatisi dzakakangwa) | Zvekudya zvakabikwa kana zvakabikwa nemhepo (semuenzaniso mbatatisi dzakabikwa, saradhi yemuriwo) |
| Zvinotapira zvakaita semakeke, mabhisikiti, toffee | Michero mitsva (mune mwero), yogati (shuga shoma), nzungu dzakaita semacashew, nzungu |
| Nyama yakagayiwa - masoseji, nyama dzenyama | Hove nyowani, huku (isina ganda), mazai, nyemba dzakadai senzungu/pizi/mung beans |
Maitiro ekugadzirira chikafu chako
Nzira yakanakisa kune munhu ane chirwere cheshuga ndeye "Nzira yePlate." Kureva, kupatsanura ndiro kuita zvikamu uye kugovera chikafu.
Fungidzira kuti ndiro yako yakaita sedenderedzwa.
1. Hafu (1/2) yendiro: Zadza nemiriwo isina sitachi. Semuenzaniso, zvinhu zvakaita sekabichi, bhinzi, sipinachi, sipinachi, cucumber, madomasi, nelettuce. Izvi zvine macalorie mashoma uye zvine zvinovaka muviri zvakawanda.
2. Chikamu chimwe muzvina chendiro:Sarudza chikafu chine mapuroteni akawanda, senge hove, huku, mazai, nyemba, kana nyemba.
3. Dzimwe nguva (1/4): Sarudza makabhohaidhiretsi akaomarara. Chimwe chinhu chakaita semupunga mutsvuku, mbatatisi dzakabikwa, mbatatisi, kana chidimbu chemufarinya.
Kana uchigadzirira chikafu chako nenzira iyi, unowana zvinovaka muviri zvaunoda, uye zvinobatsira zvikuru kudzora kukwira kweshuga muropa. Yeuka, kuderedza kudya hakusi kwekurega kudya, asi kudya zvinhu zvakakodzera, nehuwandu hwakakodzera, uye panguva dzakakodzera.
Mharidzo Yekuenda Nayo Kumba
- Kurapwa kwechirwere cheshuga hakusi kwenguva pfupi, asi mararamiro enguva refu. Saka unogona kuramba uchisarudza kudya zvine hutano kwaunofarira.
- Panzvimbo pemacarbohydrate akareruka akadai sechingwa chichena nemupunga muchena, sarudza macarbohydrate akapfuma mufiber akadai semupunga webrown nechingwa chezviyo.
- Edza kuzadza hafu yendiro yako nemiriwo. Izvi zvichakubatsira kuti unzwe wakaguta uye zvideredze huwandu hwemacalorie aunodya.
- Usati watanga chero chinhu, kunyanya kana uri kuchinja zvikuru kudya kwako, iva nechokwadi chekutaura nachiremba wako kuti akupe mazano.
- Kuwedzera pakudya, kurovedza muviri zuva nezuva kwakakoshawo pakuderedza shuga muropa. Edza kufamba kwemaminitsi makumi matatu pazuva.
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