Chirwere cheshuga 2 - kuronga kudya

Paunenge uine rudzi rwechipiri chirwere cheshuga, kutora nguva kuronga kudya kwako kunoenda nenzira yakareba kudzora shuga rako reropa uye huremu.

Chinangwa chako chikuru ndechekuchengetedza yako yeropa shuga (glucose) chiyero mune yako tarisiro renji. Kuti ubatsire kutarisira shuga yako yeropa, tevera chirongwa chekudya icho chine:

• Kudya kubva kumapoka ese ezvikafu
• Mashoma macalorie
• Anenge akaenzana akaenzana makabhohaidhiretsi pakudya kwega kwega uye tudyo
• Mafuta ane hutano

Pamwe pamwe nekudya zvine hutano, unogona kubatsira kuchengetedza shuga yako yeropa munzvimbo yakatarwa nekuchengetedza huremu hune hutano. Vanhu vane type 2 chirwere cheshuga vanowanzo nyanyisa kana kufutisa. Kurasikirwa kunyangwe makirogiramu gumi (4.5 kilograms) kunogona kukubatsira kubata chirwere cheshuga zvirinani. Kudya chikafu chine hutano uye kugara uchishanda (semuenzaniso, makumi matanhatu maminetsi ekufamba kana zvimwe zviitiko pazuva) zvinogona kukubatsira kusangana nekuchengetedza rako rekudzikira chinangwa. Chiitiko chinotendera tsandanyama dzako kushandisa shuga kubva muropa pasina kuda insulin yekufambisa shuga mumaseru etsandanyama.

KABHABHODHI ANOTAPURA SEI ROPA SUGAR

Carbohydrate muzvikafu zvinopa muviri wako simba. Unofanirwa kudya makabhohaidhiretsi kuti uchengetedze simba rako. Asi makabhohaidhiretsi zvakare anokwidza shuga yako yeropa yakakwira uye nekukurumidza kupfuura mamwe marudzi ezvikafu.

Mhando huru dzemakabhohaidhiretsi sitachi, shuga, uye faibha. Dzidza kuti ndezvipi zvekudya zvine makabhohaidhiretsi. Izvi zvinobatsira pakuronga kwekudya kuitira kuti ugone kuchengeta shuga yako yeropa mune yako tarisiro renji. Haasi ese makabhohaidhiretsi anogona kuputswa uye kutorwa nemuviri wako. Chikafu chine akawanda asingadyiwe makabhohaidhiretsi, kana faibha, kashoma kuwedzera shuga yako yeropa kunze kwechinangwa chako. Izvi zvinosanganisira chikafu chakadai bhinzi nezviyo zvakakwana.

KURONGA KWEZVINHU KWEVANA NETYPE 2 DZESHURE

Kudya zvirongwa kunofanirwa kufunga huwandu hwemakoriori vana vanoda kukura. Muzhinji, matatu madiki madiki uye matatu matatu ezvikafu zvishoma pazuva zvinogona kubatsira kuzadzisa macalorie anodikanwa. Vana vazhinji vane chirwere cheshuga cheshuga vakafuta zvakanyanya. Chinangwa chinofanira kukwanisa kusvika pahuremu hune hutano nekudya chikafu chine hutano nekuwana zvimwe zviitiko (maminetsi zana nemakumi mashanu pasvondo).

Shanda neyeanyoresa dietitian kuronga chirongwa chekudya chemwana wako. Nyanzvi yezvokudya yakanyoreswa inyanzvi mune zvekudya uye chikafu.

Matipi anotevera anogona kubatsira mwana wako kuti arambe ari munzira.

• Hapana chikafu chinorambidzwa. Kuziva kuti chikafu chakasiyana chinokanganisa sei shuga yeropa remwana wako kunobatsira iwe nemwana wako kuchengeta shuga yeropa munzvimbo yakatarwa.
• Batsira mwana wako kudzidza kuti chikafu chakawanda sei chiyero chine hutano. Izvi zvinodaidzwa kunzi control.
• Ita kuti mhuri yako ishandure zvishoma nezvishoma kubva pakunwa soda nezvimwe zvinwiwa zvine shuga, zvakadai semadrinks emitambo nemajusi, kuenda kumvura isina mvura kana mukaka une mafuta mashoma.

KURONGA ZVIDYA

Wese munhu ane zvaari kuda. Shanda nemupi wako wezvehutano, chiremba akanyoreswa, kana mudzidzisi weshuga kugadzira chirongwa chekudya chinokushandira.

Paunenge uchitenga, verenga zvinyorwa zvekudya kuti uite sarudzo dzakanaka dzechikafu.

Nzira yakanaka yekuona kuti wawana zvese zvinovaka muviri zvaunoda panguva yekudya ndeye kushandisa nzira yeplate. Ichi chiratidzo chekudya chinoonekwa icho chinokubatsira iwe kusarudza mhando dzakanakisa uye huwandu hwakaringana hwechikafu chekudya. Inokurudzira zvikamu zvakakura zvemiti isiri-starchy (hafu yeplate) uye zvikamu zvine mwero zveprotein (kota yeplate) uye starch (chikamu chimwe chete cheplate).

DYA ZVAKASIYANA ZVOKUDYA

Kudya zvakasiyana siyana zvekudya kunobatsira kuti ugare uine hutano. Edza kuisa chikafu kubva kumapoka ese ezvokudya pakudya kumwe nekumwe.

VEGETABLES (2½ kusvika 3 makapu kana 450 kusvika 550 gramu pazuva)

Sarudza miriwo mitsva kana yechando isina kuwedzerwa sauces, mafuta, kana munyu. Miriwo isiri-starch inosanganisira yakasvibira yakasviba uye yakadzika yero miriwo, senge cucumber, sipinashi, broccoli, romaine lettuce, kabichi, chard, uye bhero mhiripiri. Muriwo une sitachi unosanganisira chibage, pizi dzakasvibirira, bhinzi yemarima, karoti, yamu uye taro. Ziva kuti mbatatisi inofanirwa kutariswa sechakachena starch, sechingwa chena kana mupunga chena, panzvimbo pemuriwo.

ZVIBEREKO (1½ kusvika 2 makapu kana 240 kusvika 320 gramu pazuva)

Sarudza chitsva, chando, makedheni (isina kuwedzera shuga kana manyuchi), kana michero isina kuomeswa yakaoma. Edza maapuro, mabhanana, ma berries, cherries, michero cocktail, mazambiringa, vise, orenji, mapichisi, mapeya, papaya, chinanazi, uye mazambiringa akaomeswa. Inwa majusi ari zana muzana michero isina kuwedzerwa zvinotapira kana manyuchi.

Zviyo (3 kusvika ku4 maiza kana 85 kusvika 115 magiramu pazuva)

Kune maviri marudzi ezviyo:

• Mbeu dzese hadzina kugadziriswa uye dzine iyo tsanga yezviyo. Mienzaniso upfu hwese hwegorosi, oatmeal, hupfu hwese, amaranth, bhari, shava uye mupunga wemusango, buckwheat, uye quinoa.
• Mbeu dzakacheneswa dzakagadziriswa (dzakagayiwa) kubvisa branichi nejemusi. Enzaniso furawa chena, chibage chakacheneswa, chingwa chena, uye mupunga muchena.

Zviyo zvine starch, rudzi rwehydrohydrate. Carbohydrate simudza yako shuga yeropa. Zvekudya zvine hutano, ita shuwa kuti hafu yezviyo zvaunodya zuva rega rega zviyo zvakakwana. Mbeu dzese dzine fiber yakawanda. Fibha mukudya inochengetedza huwandu hweshuga yeropa kubva pakukwira nekukurumidza.

MAPUROTINI FOODS (5 kusvika ku6 ounces kana 140 kusvika 184 gramu pazuva)

Mapuroteni chikafu chinosanganisira nyama, huku, hove, mazai, bhinzi nemapizi, nzungu, mbeu, uye zvakagadziriswa soy chikafu. Idya hove nehuku kakawanda. Bvisa ganda kubva kuhuku uye turkey. Sarudza akachekwa akachekwa emombe, nyama yemombe, nyama yenguruve, kana mhuka yemusango. Chengetedza mafuta ese anoonekwa kubva munyama. Bika, gocha, girafu, kana bota pane kufashaira. Paunenge uchikanga mapuroteni, shandisa maoiri ane hutano seamaorivhi.

DAIRY (3 makapu kana 245 gramu pazuva)

Sarudza zvigadzirwa zvemukaka zvine mafuta mashoma. Ziva kuti mukaka, yogati, uye zvimwe zvekudya zvemukaka zvine shuga yechisikigo, kunyangwe kana isina shuga yakawedzerwa. Tora izvi uchifunga kana uchironga zvekudya kuti ugare muropa rako shuga inotarisa. Zvimwe zvinogadzirwa zvemukaka zvisina mafuta zvine shuga yakawanda yakawedzerwa. Ive neshuwa yekuverenga iyo label.

MAFUTA / MAFUTA (asingasviki mashupuni manomwe kana mamirilita makumi matatu nemashanu pazuva)

Mafuta haatariswe seboka rezvikafu. Asi zvine zvinovaka muviri zvinobatsira muviri wako kuramba uine hutano. Oiri akasiyana nemafuta mune iwo maoiri anoramba ari mutseji mukamuri tembiricha. Mafuta anoramba akasimba pakushambidzika kwemukati.

Deredza kudya kwako kwemafuta ane chikafu, kunyanya iwo ane mafuta akazara, akadai semabhurema, chikafu chakakangwa zvakanyanya, bhekoni, uye bota.

Pane kudaro, sarudza zvekudya zvakakwirira mumafuta epolyunsaturated kana monounsaturated. Izvi zvinosanganisira hove, nzungu, nemafuta emiriwo.

Oiri anogona kusimudza yako yeropa shuga, asi kwete nekukurumidza se starch. Oiri zvakare yakakwira mumacalorie. Edza kusashandisa zvinopfuura zvinokurudzirwa muganho wezuva nezuva wemashupuni manomwe (35 milliliters).

KO NEI DOROU NESWEETI?

Kana iwe ukasarudza kunwa doro, regedza huwandu uye uve nahwo nekudya. Tarisa nemubatsiri wako wehutano nezvekuti doro rinokanganisa sei shuga yako yeropa uye kuona huwandu hwakachengeteka hwako.

Sweets ane mafuta akawanda uye shuga. Chengeta zvikamu zvemazana zvidiki.

Heano matipi ekubatsira kudzivirira kudya zviwitsi zvakawanda.

• Kumbira mamwe makapu nemaforogo uye ugovane dhizeti yako nevamwe.
• Idya zviwitsi zvisina shuga.
• Nguva dzose bvunza saizi diki yekushandira kana saizi yevana.

YAKO DIABHARI CARE TEAM YAKO iriko yekukubatsira iwe

Pakutanga, kuronga kwekudya kunogona kuve kwakanyanya. Asi zvinozove nyore sezvo ruzivo rwako ruchikura nezvechikafu uye mhedzisiro yadzo pashuga reropa rako. Kana iwe uine matambudziko nekuronga kwekudya, taura nechikwata chako cheshuga cheshuga. Varipo kuti vakubatsire.

Nyora 2 chirwere cheshuga chikafu; Kudya - chirwere cheshuga - mhando 2

• Nyore makabhohaidhiretsi
• Complex makabhohaidhiretsi
• Mafuta akaguta
• Verenga zvinyorwa zvekudya
• myPlate

American Chirwere cheshuga Association. 5. Kufambisa shanduko yemaitiro uye kugara zvakanaka kunatsiridza mhedzisiro yehutano: Maitiro Ekurapwa Kwechirwere cheshuga-2020. Chirwere cheshuga. 2020; 43 (Chishandiswa 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

American Chirwere cheshuga Association. 3. Kudzivirira kana kunonoka kwerudzi rwechipiri chirwere cheshuga: Maitiro Ekurapwa mune Chirwere cheshuga-2020. Chirwere cheshuga. 2020; 43 (Suppl 1): S32-S36. PMID: 31862746 pubmed.ncbi.nlm.nih.gov/31862746/.

American Diabetes Association webhusaiti. Chirwere cheshuga hub hub. www.wdc. Yakasvika May 4, 2020.

Shandura AB, Dennison M, Gardner CD, et al. Nutrition Therapy kune vanhu vakuru vane chirwere cheshuga kana prediabetes: chirevo chekubvumirana. Chirwere cheshuga. 2019; 42 (5): 731-754. PMID: 31000505 pubmed.ncbi.nlm.nih.gov/31000505/.

Chirahwe MC, Ahmann AJ. Therapeutics yerudzi rwechipiri chirwere cheshuga mellitus. Mune: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Chinyorwa cheEndocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: chits. 35.