Chiremba wako akakuudza here kuti wakafuta uye une chirwere cheshuga cheType 2? Saka chinyorwa chino chakakosha kwauri. Ungave uchifunga kuti, "Maiwe, kuderedza uremu hwakadai kuchabatsira here nechirwere cheshuga?" Usave nemubvunzo, mhinduro yacho ndeyekuti "Hongu, zvechokwadi!". Nekudzikisa mapaundi mashoma ekuwedzera, unogona kudzora huwandu hweshuga muropa rako, kuvandudza hutano hwako hwese, uye kuramba uine simba mukati mezuva rese.
Asi rwendo urwu harusi rwakanaka kufamba uri wega. Zvakachengeteka kuita zvinhu izvi uri pedyo nachiremba wako kana mukuru wehutano anokupa mazano nezvechirwere cheshuga. Nekuti sezvaunoderedza uremu, huwandu hweshuga muropa rako, mishonga yaunotora, uye pamwe madhigirii e insulin aunoshandisa zvinogona kuda kuchinjwa. Saka, kutarisisa kwakanyanya kunofanira kupihwa kune izvozvo.
Kunyangwe kuderedza huremu zvishoma kune mabhenefiti akawanda!
Unofunga kuti unofanira kudzikisa huremu zvakanyanya here? Kwete, kwete zvachose. Kunyangwe shanduko diki dzinogona kukanganisa hutano hwako zvikuru. Imwe ongororo yakawana kuti kunyangwe munhu ane chirwere cheshuga akadzikisa huremu hwemuviri wake ne2% chete , kudzora shuga muropa rake kwakavandudzika zvakanyanya.
Fungidzira uchirema makirogiramu makumi masere. 5% yeizvozvo makirogiramu mana chete. Izvi zvinenge huremu hwemupunga. Kunyangwe ukarasikirwa nehuwandu hushoma ihwohwo, BP yako, shuga yeropa, uye cholesterol yakanaka (HDL Cholesterol) zvichavandudzika, zvichideredza njodzi yako yechirwere chemwoyo.
Saka, sechinangwa chekutanga, edza kudzikisa huremu hwako ne5% woramba wakadaro. Nekubudirira ikoko, uchava nesimba rakawanda rekuenda mberi. Chimwe chinhu chakaratidzwa neongororo dzakawanda ndechekuti shanduko dzemararamiro, kureva kudya kwakakodzera uye kurovedza muviri , ndiyo nzira inoshanda uye yakachengeteka yekurapa chirwere cheshuga cherudzi rwechipiri.
| Mabhenefiti makuru ekurasikirwa ne5-7 kg | |
|---|---|
| 🩸 | Kuderera kweshuga muropa. |
| 🩺 | Kudzora kumanikidzwa kweropa. |
| ❤️ | Kuvandudza huwandu hwecholesterol mumuviri. |
| 🦵 | Kuderedza kumanikidzwa kwemajoini akaita sehudyu, mabvi, uye zviziso. |
| ⚡ | Kunzwa simba rakawanda uye kuvandudzwa. |
| 😊 | Kufara kwepfungwa nekuzorora kwakawedzerwa. |
Kana wangosvika pachinangwa chako chekutanga che5%, usagumira ipapo. Ramba uchienderera mberi. Kana uchida kudzikisa 10% kusvika 15% yehuremu hwako hwese, unogona kuderedza njodzi yako yechirwere chemwoyo uye kudzora huwandu hweshuga muropa rako nekufamba kwenguva. Uchanzwa zvakanaka kana wadzikisa huremu hwakadai. Uchadzikisa masendimita mashoma muchiuno chako, uchadzikisa saizi yebhurugwa, uye uchanzwa wakareruka. Kuchinja uku kuchakupa kurudziro yakawanda yekudzikisa huremu.
Nzira yekugadzira kudya kwakakodzera chirwere cheshuga?
Paunenge uchiedza kuderedza uremu, zvakakosha kuti uchengetedze huwandu hweshuga muropa rako. Zvakanakisisa kusarega huwandu hweshuga muropa rako huchikwira kana kuderera zvakanyanya kana uchichinja kudya kwako.
Kazhinji, zvakachengeteka kuti munhu ane chirwere cheshuga aderedze macalorie angangoita mazana mashanu pazuva. Kuderedzwa uku kwemacalorie kunofanira kubva kumapuroteni, makabhohaidhiretsi, nemafuta. Sekureva kweUnited States Department of Agriculture (USDA), macalorie anodiwa nemunhu mukuru pazuva anofanira kupatsanurwa seizvi:
- Kubva kumakabhohaidhiretsi: 45% - 55%
- Kubva mumafuta: 25% - 35%
- Kubva pamapuroteni: 10% - 35%
Pazvinhu izvi, makabhohaidhiretsi ane simba guru pahuwandu hweshuga muropa. Asi haasi ese makabhohaidhiretsi akafanana. Makabhohaidhiretsi ane fiber yakawanda (semuenzaniso, zviyo, oats, miriwo, michero) ari nani pane zvekudya zvine shuga kana starch (chingwa, makeke, mabhisikiti, zvinwiwa zvinotapira). Nekuti haakonzere kuti shuga muropa ikwire kamwe kamwe yozobva yadonha zvakare.
Isa zvinangwa zveSMART!
Kana uchiedza kuzadzisa zvinangwa zvikuru zvakaita sekuderedza huremu kana kudzora shuga yako yeropa, unogona kuora mwoyo. Mhinduro yakanakisisa ndeyekuisa zvinangwa zveSMART. SMART inomiririra:
- S - Zvakananga
- M- Inoyerwa
- A - Inogoneka
- R - Inoenderana
- T - Yakaganhurirwa nenguva (ine nguva yakatarwa)
Kana ukaisa zvinangwa nenzira iyi, nzira yako inova pachena uye haurasikirwi.
Semuenzaniso, kuti urarame chirwere cheshuga, unofanirwa kupatsanura kudya kwako kwemakabhohaidhiretsi zuva nezuva muzvikafu zvakaenzana. Saka unogona kuzvigadzirira chinangwa cheSMART seizvi: "Kwemavhiki maviri anotevera, ndichadya chikafu chine magiramu makumi mana nemashanu emakabhohaidhiretsi ekudya kwemangwanani zuva rega rega."
Zvino chiona kuti izvi zvine SMART sei:
- Chaizvo: Chinangwa chacho ndechekudya kwemangwanani.
- Zvinoyerwa: 45 magiramu emacarbohydrate, zuva rega rega.
- Zvinogoneka: Hazvina kuoma kugadzira kudya kwekuseni nemagiramu makumi mana nemashanu emacarbohydrate. Muenzaniso: kapu imwe ye oats yakabikwa (32 gramu yemacarbohydrate) + hafu yebhanana diki (13 gramu yemacarbohydrate), zai rimwe chete rakabikwa.
- Zvine chekuita nazvo: Kurega kudya makabhohaidhiretsi kunobatsira kudzora nzara, izvo zvinogona kukubatsira kudzivirira kudya zvakanyanya. Kuti uwane magiramu 45, unofanirwa kudya mapuroteni nemafuta pamwe chete nemakabhohaidhiretsi ako. Semuenzaniso, kudya chidimbu chimwe chete chechingwa nezai kuchaita kuti usanzwa nzara pane kudya zvidimbu zviviri zvechingwa nejamu. Izvi zvichakubatsirawo kudya zvishoma mukati mezuva.
- Nguva yakatarwa: Chinangwa ichi ndechemavhiki maviri chete. Mushure memavhiki maviri, unogona kuramba uchiita izvi kana kuisa chinangwa chitsva.
Kushandura zvinangwa zvenguva pfupi seizvi kuita tsika dzakanaka kwenguva refu ndicho chinhu chikuru chaunokwanisa kuita.
Rubatsiro rwekurovedza muviri
Chimwe chezvakanakira kurovedza muviri ndechekuti zvinobatsira kudzora huwandu hweshuga muropa rako. Zvakare, kana uchishingaira, une mukana wekuderedza huremu.
Kana usiri kurovedza muviri parizvino, tanga wabvunza chiremba wako . Iye achakuudza zvaunogona kuita nezvausingakwanise kuita.
Vavarira kuita maawa maviri nehafu ekurovedza muviri zvine mwero, zvakaita sekufamba nekukurumidza, pasvondo. Unogona kupatsanura nguva iyi kuita maminetsi makumi matatu, mazuva mashanu pasvondo, sezvaunoda.
Kuti uderedze uremu, unofanirwa kuwedzera kurovedza muviri. Unofanirawo kurovedza muviri kwemazuva maviri pasvondo. Unogona kuita izvi uchishandisa michina yekuyeresa uremu pajimu, madumbbells kumba, kana uremu hwako (semuenzaniso, ma push-ups, lunges, squats).
Kurovedza muviri kunopisa shuga muropa pamwe chete neshuga yakachengetwa mutsandanyama nechiropa. Kana ukatora insulin kana mimwe mishonga yeshuga, unofanira kungwarira zvakanyanya nezvehuwandu hweshuga muropa rako paunotanga kurovedza muviri. Nekufamba kwenguva, sezvaunogara uchirovedza muviri, unogona kuderedza mushonga wako uye huwandu hweinsulin, uchibvunza chiremba wako.
Zvakakosha: Ipfungwa yakanaka kutarisa huwandu hweshuga muropa rako mushure mekurovedza muviri uye usati watyaira. Dzimwe nguva, huwandu hweshuga muropa rako hunogona kudzikira maawa mushure mekurovedza muviri, senge panguva yekusimudza masimbi. Ipfungwa yakanakawo kuchengeta muchero, macrackers, kana chinwiwa chine shuga newe paunenge uchifamba.
Mharidzo Yekuenda Nayo Kumba
- Tanga nekudzikisa huremu hwako ne5% chete. Izvi zvinogona kubatsira zvikuru pahutano hwako.
- Gara uchitaura nachiremba wako usati wachinja kudya kwako kana chirongwa chako chekurovedza muviri.
- Enzanisa kudya kwako nemacarbohydrates ane fiber, mapuroteni, uye mafuta akanaka.
- Isa zvinangwa zveSMART kuti urambe uri munzira isina kufinhwa.
- Maekisesaizi nguva dzose, asi ziva kuti zvinokanganisa sei huwandu hweshuga muropa rako.
- Usambofa wakakanganwa kutarisa huwandu hweshuga muropa rako mushure mekurovedza muviri, kunyanya usati watyaira mota.
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