Chinhu chikuru chinoita kuti muviri wedu uwane simba ishuga yeropa, kana kuti glucose sezvatinoidana. Zvisinei, kana huwandu hweshuga uhu hukaramba hwakakwira kwenguva yakareba, hunogona kukonzera matambudziko akawanda ehutano akadai sechirwere cheshuga . Saka, zvakakosha zvikuru kune avo vane chirwere cheshuga chete, asiwo kune chero ani zvake anoda kugara aine hutano, kuti azive maitiro ekudzora huwandu hweshuga yeropa rake. Nerombo rakanaka, tinogona kudzora dambudziko iri nezvinhu zviri nyore sekurovedza muviri, kudya zvakanaka, uye kutora mishonga sezvakarairwa nachiremba kana zvichidikanwa.
Ngatisarudzei makabhohaidhiretsi akanaka (Complex Carbs)
Kune mhando dzakasiyana dzemakabhohaidhiretsi, kana kuti dzatinodaidza kuti ' starch '. Rumwe rudzi makabhohaidhiretsi ari nyore . Aya anogayiwa nekukurumidza uye anoshandurwa kuita glucose, iyo inowedzerwa muropa. Fungidzira, izvi ndizvo zvinoitika kana ukanwa chinwiwa chinotapira kana kudya chikafu chinotapira. Huwandu hweshuga muropa hunongoerekana hwawedzera.
Rumwe rudzi imakabhohaidhiretsi akaomarara . Izvi zvinosanganisira starch nefaibha. Nekuti zvinotora nguva yakareba kuti zvigayiwe, glucose inoburitswa muropa zvishoma nezvishoma. Izvi zvinoreva kuti huwandu hweshuga muropa hahukwire nekukurumidza mushure mekudya chikafu ichi. Zvinewo mavitamini nemaminerari akawanda.
Zvakanakisisa kusarudza chikafu chine makabhohaidhiretsi akawanda. Heano mimwe mienzaniso:
- Zviyo (semuenzaniso, nyemba, nyemba dzegirini)
- Muchero (semuchero wose)
- Muriwo une starch yakaita sembatatisi
- Zvikafu zvegorosi rose zvakaita semupunga webrown nechingwa chegorosi rose
Idya chikafu chine fiber yakawanda.
Fiber imhando yemacarbohydrate akaomarara. Asi chinonyanya kukosha ndechekuti muviri wedu haugone kuigaya woishandura kuita glucose. Nokudaro, kudya chikafu chine fiber hakuwedzere huwandu hweshuga muropa. Pamusoro pezvo, fiber ine zvimwe zvakawanda zvakanakira. Inobatsira kugaya chikafu , inodzora kudya zvisina kufanira nekuita kuti unzwe wakaguta, uye inobatsirawo kudzivirira chirwere chemwoyo nekenza yemuura.
Kune mhando mbiri huru dzefaibha: faibha inonyungudika uye faibha isinganyungudike. Pamhando idzi, faibha inonyungudika inobatsira zvikuru mukudzora shuga muropa.
| Zvimwe zvekudya zvakapfuma mufiber inonyungudika | |
|---|---|
| - Apuro | – Oats |
| – Avokadho | – Bhanana |
| – Bhinzi, nyemba, nyemba | - Mabhurubheri |
| – Mbeu dzeChia | - Nzungu |
Ndezvipi zvekudya zvine indekisi yakaderera yeglycemic?
Glycemic index ( GI) inoyera kuti shuga yeropa redu inokwira nekukurumidza sei mushure mekudya chimwe chikafu. Glucose yakachena ine GI ye100.
- Zvikafu zvine GI ye55 kana pasi chikafu chine hutano chinokwidza huwandu hweshuga muropa zvishoma nezvishoma.
- Zvikafu zvine GI yepamusoro pe55 chikafu chinokwidza huwandu hweshuga muropa nekukurumidza.
Saka, kuwedzera zvekudya zvine GI shoma mukudya kwako kunogona kubatsira kudzora huwandu hweshuga muropa. Semuenzaniso, chingwa che wholemeal chine GI yakaderera pane chingwa chichena.
Nekusarudza chikafu chine GI yakaderera, unogona kusarudza chikafu usinganetseki nezveshuga, kunyangwe kana uine nzara.
Kukosha kwekugara uchishanda nesimba mukati mezuva rose
Kurovedza muviri, kana kufambisa muviri wako, ndeimwe yenzira dzakanakisisa dzekudzora shuga yeropa. Patinenge tichiita maekisesaizi, miviri yedu inopisa shuga yakachengetwa mutsandanyama dzedu nechiropa kuti igadzire simba. Kana shuga idzi dzakachengetwa dzapera, muviri unotanga kushandisa shuga iri muropa redu. Zvichitaurwa zviri nyore, kana ukanyanya kurovedza muviri, huwandu hweshuga yeropa rako huchava hwakaderera.
Zvisinei, kana uine chirwere cheshuga, zvakakosha kuti utarise huwandu hweshuga muropa rako usati waita maekisesaizi, panguva yekurovedza muviri, uye mushure mekuita maekisesaizi kuti uve nechokwadi chekuti ari munzvimbo dzakachengeteka.Kana ukaona zviratidzo zveshuga yakaderera muropa (hypoglycemia), zvakaita sedzungu uye kushaya simba, unofanira kurega kurovedza muviri.
Kazhinji zvakanaka kuita maekisesaizi ane mwero kweinenge maminetsi zana nemakumi mashanu pasvondo, sekufamba nekukurumidza kana kushambira. Unogonawo kuisa maekisesaizi mashoma mumabasa ako ezuva nezuva:
- Shandisa masitepisi panzvimbo peelevator.
- Kana uchienda kuchitoro, tasva bhasikoro kana kufamba netsoka pane kutyaira.
- Famba-famba uchiona TV.
Mabhenefiti makuru ekufamba-famba mushure mekudya
Kazhinji, huwandu hweshuga muropa hunokwira pakati pemaminitsi makumi matatu kusvika makumi mapfumbamwe mushure mekudya. Imwe yenzira dzakanakisisa uye dzakasimbiswa dzekudzora izvi ndeyekufamba-famba mushure mekudya. Ongororo ichangobva kuitwa yakawana kuti kunyangwe kufamba-famba kwemaminitsi matatu mushure mekudya kunogona kudzivirira kukwira kweshuga muropa. Zvakasimbiswa kuti kufamba kwemaminitsi gumi kunotonyanya kunaka. Nekuti ipapo muviri wedu unonzwa zvakanyanya ku insulin yehormone. Insulin ndiyo inotora shuga muropa kuenda kumasero uye inoishandura kuita simba.
Saka yeuka, pachinzvimbo chekugara pasofa wotarisa TV mushure mekudya kwemanheru, kunyangwe kufamba-famba mubindu kunobatsira zvikuru pahutano hwako.
Usakanganwa kunwa mvura yakakwana.
Kana usinganwe mvura yakakwana, muviri wako unogona kupera mvura mumuviri . Izvi zvinoreva kuti huwandu hwemvura mumuviri wako hunoderera. Izvi zvinoderedza huwandu hwemvura muropa rako uye zvinowedzera huwandu hweshuga. Izvi zvinoita kuti huwandu hweshuga muropa rako hukwire.
Kana munhu ane chirwere cheshuga achinzwa nyota yakanyanya, chingave chiratidzo chekuti shuga yake yeropa yakakwira zvakanyanya. Kunyangwe pasina huwandu hwakatarwa hwemvura yekunwa pazuva, zvinokurudzirwa kuti munhu mukuru ane hutano anwe kanenge magirazi mana kusvika matanhatu emvura pazuva. Inwa mvura yakawanda mumazuva anopisa uye panguva yekurovedza muviri. Kana usinganwe mvura yakakwana, weti yako inogona kuchinja ruvara rweyero.
Kuderedza uremu kunobatsira kudzora huwandu hweshuga
Kana wakafuta, kuderedza huremu zvishoma kunogona kubatsira kuderedza njodzi yekubatwa nezvimwe zvirwere zvakawanda, kusanganisira chirwere chemwoyo. Zvakare, kunyangwe kuderedza huremu kushoma kunogona kubatsira kudzora shuga yeropa. Paunoderedza huremu, muviri wako unogona kushandisa hormone insulin zvinobudirira. Izvi zvinoderedza huwandu hweshuga yeropa rako.
Kana uri kutora mushonga wechirwere cheshuga cherudzi rwechipiri, kuderedza huremu kunogona kukubatsira kuderedza huwandu hwemishonga yako, kana kutorega kuitora. Kuderedza huremu hwemuviri wako ne5% kunogona kuita mutsauko mukuru mukudzora shuga yako muropa. Taura nachiremba wako kuti akubatsire kuisa chinangwa chehuremu uye chirongwa chekudya chinoshanda kwauri.
Kurara kwakakoshawo zvikuru pakuderedza shuga mumuviri!
Kana uchinetseka nekurara, zvidzidzo zvakaratidza kuti kurara zvakakwana kunogona kubatsira kudzora shuga yeropa. Zvinhu zviri nyore sekudzivisa kushandisa midziyo yemagetsi yakaita semafoni nemapiritsi usati warara uye kuchengetedza imba yako yakasviba zvinogona kukubatsira kurara zvakanaka. Kana izvi zvikasabatsira, ona chiremba wako. Iye anogona kutarisa kana uine chirwere chine chekuita nekurara uye kukukurudzira kuti uronge nzira yekurapwa.
Inwa mushonga wawakanyorerwa nachiremba wako nenguva.
Kana ukatora mushonga wechirwere cheshuga, chinangwa chechirongwa chekurapa chinokurudzirwa nachiremba wako ndechekuchengetedza huwandu hweshuga muropa rako huri muchikamu chakanaka (kwete chakakwira zvakanyanya kana chakaderera zvakanyanya). Kuti uzadzise chinangwa ichocho, unofanirwa kutora mushonga wako sezvawakarairwa, nguva dzose . Zvidzidzo zvinoratidza kuti kunyangwe ukarasikirwa nedosi rimwe chete re insulin kunoderedza zvakanyanya nguva iyo shuga yako yeropa inoramba iri muchikamu chakanaka. Kana ukarasikirwa nedosi, taura nachiremba wako nezvazvo.
Ngationgororei huwandu hweshuga muropa redu nguva nenguva.
Kana uine chirwere cheshuga, zvakakosha kuti ugare uchiongorora huwandu hweshuga yako muropa. Kuchengeta zvinyorwa zvehuwandu hweshuga yako muropa nenzira iyi kunogona kubatsira chiremba wako kuona kana chirongwa chako chekurapa chiri kushanda kana kuti kana paine shanduko dzinofanira kuitwa. Kunyanya kana uine chirwere cheshuga cheType 1, uchafanira kuongorora huwandu hweshuga yako muropa kakawanda mukati mezuva, kunyanya usati wadya, paunorovedza muviri, uye panguva yekurara.
Pamusoro penzira yekubaya nemunwe, inosanganisira kutora donhwe reropa woriongorora nemeter, kunewo michina inonzi Continuous Glucose Monitors (CGMs), iyo inopfekwa mumuviri. Izvi zvinoyera uye zvinonyora huwandu hweshuga muropa mumaminitsi mashoma ega ega.
Zvigadzirwa zvechisikigo zvinoti zvinoderedza shuga ndezvechokwadi here?
Kune mishonga yakasiyana-siyana yekudya uye zvigadzirwa zvechisikigo zviri pamusika zvinoti zvinoderedza shuga. Ngatitarisei zvimwe zvechokwadi zvesainzi nezveizvi.
- Sinamoni: Ongororo dzakaratidza kuti sinamoni inogona kuderedza huwandu hweshuga muropa, kunyanya shuga yeropa inokonzerwa nekutsanya.
- Vhiniga yeapuro:Pane humbowo hwekuti kunwa izvi mushure mekudya kunogona kubatsira kudzivirira kukwira kamwe kamwe kweshuga muropa. Zvisinei, vanhu vane chirwere cheitsvo havafanirwe kuzvishandisa.
- Mbeu dzeFenugreek: Pane humbowo hunoratidza kuti mbeu dzeFenugreek dzine simba rekuderedza shuga muropa.
- Magnesium, Ginseng, Berberine, Probiotics: Izvi zviri kutsvakurudzwawo, asi mhedzisiro yacho inopikisana. Kutsvagurudza kwakawanda kunodiwa.
Zvakakosha: Usamboshandisa zvekudya zvinovaka muviri zvakaita seizvi panzvimbo pemishonga yawakanyorerwa nachiremba wako. Kana uchida kuedza chimwe chinhu chakadai, tanga wataura nachiremba wako wowana mvumo .
Chii chekuita kana shuga yeropa ikawedzera kamwe kamwe?
Kana huwandu hweshuga muropa rako hukakwira zvakanyanya, tinohudaidza kuti hyperglycemia . Kunyangwe usinganzwe kusuruvara zvakanyanya, kana chiyero chemuyero chakakwira, hezvino zvimwe zvaunogona kuita:
- Dzivisa kudya zvinwiwa zvine shuga nemakabhohaidhiretsi.
- Inwa mvura yakawanda isina shuga, kunyanya mvura.
- Kana zvichibvira, ita maekisesaizi.
Zvisinei, hyperglycemia inogona kuisa upenyu panjodzi kana ikasarapwa. Idambudziko rehutano. Kana uine chirwere cheshuga uye uine chimwe chezviratidzo zvinotevera kana kupfuura, enda kuchipatara nekukurumidza.
| Zviratidzo zvekunyevera zvinoda kuendeswa kuchipatara nekukasika | |
|---|---|
| - Kusvotwa nekurutsa | – Nyota yakawandisa |
| - Kuomerwa nekufema | - Kunhuhwirira kwemuchero pakufema |
| – Kurova kwemoyo nekukurumidza | - Marwadzo emudumbu |
| - Kuvhiringidzika kana kuvhiringidzika | |
Kuchipatara, vanachiremba vachakurapa ne insulin, mvura inopinzwa mutsinga, uye ma electrolyte anodiwa.
Mharidzo Yekuenda Nayo Kumba
- Kunyange hazvo shuga muropa iriyo sosi huru yesimba mumuviri, huwandu hwayo hwakanyanya kwenguva refu hunogona kukonzera zvirwere zvakakomba zvakaita sechirwere cheshuga.
- Kana uine chirwere cheshuga, zvakakosha kuti utevedzere hurongwa hwekurapwa hwachiremba wako nemazvo.
- Kuchinja kudya kwako (kudya chikafu chine fiber yakawanda, chine GI shoma), kurovedza muviri nguva dzose, kurara zvakakwana, uye kudzora huremu hwako zvinogona kubatsira chero ani zvake kudzora shuga yeropa rake.
- Usamboshandisa zvigadzirwa zvechisikigo kana zvekudya zvinovaka muviri zviripo pamusika sechinzvimbo chemishonga yakanyorerwa nachiremba. Gara uchibvunza chiremba wako usati wazvishandisa.
- Kana ukaona zviratidzo zvehyperglycemia, zvakaita senyota yakawandisa uye kuoma kufema, enda kuchipatara nekukurumidza.
Chirwere cheshuga, shuga yeropa, shuga yeropa, chirwere cheshuga, kudzora shuga, chikafu chinoderedza shuga
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