Chiremba akakuudza here kuti une chirwere cheshuga, kana kuti Type 2 Diabetes? Paakataura izvozvo, unofanira kunge wakatya, "Oh, ikozvino handichakwanisi kudya zvakanaka sezvandaiita kare. Ndichafanira kurega zvese zvandinoda, handiti?" Asi hapana chikonzero chekutya. Ehe, uchafanira kuchinja zvishoma pane zvaunodya. Asi izvozvo hazvirevi kuti unofanira kurega zvachose zvekudya zvaunofarira. Chinhu chakakosha ndechekuita hurongwa hwakanaka hwekugadzirisa dambudziko iri.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Tingachinja sei zvatinodya?
Shanduko huru yatinofanira kuita mushure mekuonekwa kuti tine chirwere cheshuga ndeyekutarisira kudya kwedu. Nzira yakanakisisa yekuita izvi ndeyekutaura nachiremba wako. Anogona kukutumira kune nyanzvi yezvekudya kuti akugadzirire hurongwa hwekudya huchakubatsira kudzora huwandu hweshuga muropa rako.
Zvichitaurwa zviri nyore, tinofanira kudya zvishoma pane zvimwe zvekudya, asi kudya zvakawanda. Funga nezvemiviri yedu semota. Kana tikaisa mafuta asina kunaka mumota, injini ichava nematambudziko, uye kana tikadya zvekudya zvisina kukodzera miviri yedu, zvinhu zvakaita sehuwandu hweshuga muropa zvinopera simba.
Chirwere cheshuga hachisi mugumo wehupenyu. Chinogona kudzorwa zvakanaka, uye unogona kurarama hupenyu hunofadza.
Ngatitarisei tafura iri pazasi kuti tione zvatinofanira kuwedzera pakudya kwedu uye kuti ndezvipi zvekudya zvatinofanira kuderedza.
| Idya Zvakawanda | Deredza kana kuti Dzivisa |
|---|---|
| Muriwo nemichero zvine faibha yakawanda: Zvinhu zvakaita sespinachi, kale, okra, papaya, uye gourd rinovava. Kana zvasvika pamichero, papaya, gwaava, nemango zvakanaka. | Zvinwiwa zvine shuga: Zvinwiwa zvinotapira, zvinwiwa zvemichero zvakaputirwa, zvinwiwa zvine zvinotapira zvekugadzira. |
| Zviyo Zvizere: Zviyo zvakaita semupunga webrown, mapfunde, oats, bhari, pizi, bhinzi dzegirini, uye nyemba. Izvi zvinowanzo wedzera huwandu hweshuga muropa. | Madhizeti ane hupfu hwakawanda neshuga:Tinofanira kuderedza zvakanyanya huwandu hwemakeke, mabhisikiti, mapudding, ice cream, uye zvihwitsi zvedu zvechinyakare (dodol, kevum). |
| Zvigadzirwa zvemukaka zvisina mafuta akawanda: Yogati isina mafuta akawanda, mukaka usina mafuta akawanda. | Zvikafu Zvakagadzirwa: Zvinhu zvakaita semasoseji, meatballs, hove dzemumagaba (dzine mafuta), manoodles, nezvimwewo. Zvikafu izvi zvine shuga yakawanda, munyu (sodium), uye mafuta asina kunaka. |
| Nyemba: Nyemba, nyemba, nyemba, nebhinzi zvakapfuma muprotein nefiber. | Zvikafu zvakakangwa: Deredza zvekudya zvine mafuta zvakaita separathas, rolls, patties, uye kottu zvakanyanya sezvinobvira. |
Sezvamunoona, hatifaniri kurega kudya makabhohaidhiretsi zvachose. Chinokosha kusarudza mhando dzakakodzera dzemakabhohaidhiretsi . Semuenzaniso, kudya chingwa chegorosi rose pachinzvimbo chechingwa chichena, kana kudya mupunga webran pachinzvimbo chemupunga muchena zviri nani zvikuru.
Maitiro ekuchinja maitiro ekudya
Kufanana nezvaunodya, madyiro aunoita, uye nguva yaunodya zvakakoshawo pakurapa chirwere cheshuga.
Chenjerera nezvehukuru hwechikamu.
Dambudziko guru ratiinaro nderekudya mupunga wakawanda nesosi diki yehove. Tinofanira kuchinja izvi. Nzira iri nyore ndiyo "Plate Method" .
Fungidzira uchikamura ndiro yako kuita zvikamu zvina mupfungwa.
- Zvikamu zviviri (hafu yendiro): Zadza nemiriwo isina starch yakawanda (semuenzaniso, sipinachi, kale, okra, manhanga, nesipinachi).
- Chikamu chimwe chete (chikamu chendiro): Zadza nemapuroteni (semuenzaniso hove, huku, mazai, nyemba, nyemba).
- Chimwe chikamu (zvishoma kubva mundiro): Zadza nezvikafu zvine starch (semuenzaniso, rice bran, mbatatisi, mbatatisi).
Kana uchidya nenzira iyi, dumbu rako rinoguta, muviri wako unowana zvinovaka muviri zvaunoda, uye huwandu hweshuga muropa rako hahukwire kamwe kamwe.
Nguva yekudya inokoshawo.
Edza kudya zvekudya zvako zvitatu panguva imwe chete zuva rega rega. Kunyanya edza kudya kwemanheru nekukurumidza sezvinobvira , kuma7 kana 8 manheru. Kudya zvakanyanya husiku uye kuenda kunorara kunogona kukanganisa huwandu hweshuga muropa rako nehuremu hwemuviri.
Funga nezvezvaunonwa.
Sezvatinofunga nezvezvatinodya, tinofanirawo kungwarira zvatinonwa. Zvakanaka kunwa mvura, watermelon, orenji, belimal, kana ranawara pane zvinwiwa zvine shuga.
DoroShoko rimwe chete nezvedoro rinokoshawo. Doro rinogona kukonzera kuti huwandu hweshuga muropa hukwire kana kudzikira kamwe kamwe. Saka, zvakakosha kuderedza kunwa doro. Kana ukanwa doro, usambofa wakanwa usina chinhu. Zvakanaka kunwa doro shoma mushure mekudya chimwe chinhu. Zvakanaka kutaura nachiremba wako nezveizvi kuti uwane rumwe ruzivo.
Isa shanduko idzi muhupenyu hwako zvishoma nezvishoma. Zvakaoma kuchinja zvese neusiku humwe chete. Asi nekuedza kushoma, izvi zvichava chikamu chehupenyu hwako. Yeuka, hutano hwako huri mumaoko ako.
Mharidzo Yekuenda Nayo Kumba
- Usatya kuonekwa uine chirwere cheshuga cherudzi rwechipiri. Chirwere ichi chinogona kudzorwa zvakanaka.
- Paunenge uchichinja kudya kwako, tanga nekudya miriwo ine fiber yakawanda, zviyo zvakakwana, uye mapuroteni akawanda.
- Deredza shuga, hupfu, chikafu chakabikwa chine mafuta akawanda, uye zvinwiwa zvinotapira zvakanyanya sezvinobvira.
- Ngwarira saizi yezvikamu zvako. Izvi zvinogona kuitwa nyore nekutevera "Nzira yePlate."
- Yeuka kudya kudya kwemanheru nguva isati yakwana uye kuderedza kunwa kwako doro.
- Kana muine mibvunzo kana zvinokunetsai nezvekudya kwenyu, taurai nachiremba wenyu. Iye achakwanisa kukupai gwara rakakodzera.
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