Pre-chirwere cheshuga chikafu (chinotenderwa, chikafu chinorambidzwa uye menyu)

Zvemukati

• Ziva njodzi yako yekubatwa nechirwere cheshuga
• Pre-chirwere cheshuga menyu
• Maitiro ekuisa pamwechete menyu ye pre-chirwere cheshuga
• Kudya kwemangwanani uye Zvikafu
• Kudya kukuru: masikati uye kudya kwemanheru

Chikafu chakanakira pre-chirwere cheshuga chine chikafu chinodya chine yakaderera kusvika pakati pepakati glycemic index, senge michero ine peel uye bagasse, miriwo, chikafu chizere nemaguru, sezvo zviri chikafu chakapfuma mu fiber. Uye zvakare, "akanaka" mapuroteni uye mafuta, senge mafuta omuorivhi, anogona kuverengerwa mukudya.

Nekudya izvi zvekudya zvinokwanisika kudzora huwandu hweshuga yeropa uye nekudaro kudzivirira kukura kweshuga mellitus, nekuti mune vamwe vanhu, apo kurapwa kunotanga nekukurumidza apo prediabetes yaonekwa, zvinokwanisika kuti hunhu hweglucose muropa hunodzoka kune zvakajairwa. Kune izvi, zvinodikanwa kuti kudya zvine hutano kunowedzeredzwa neyakajairika tsika yekurovedza muviri.

Ona kuti ndeipi njodzi yako pre-chirwere cheshuga uye chirwere cheshuga nekupinza yako data mune inotevera bvunzo:

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Ziva njodzi yako yekubatwa nechirwere cheshuga

Chikafu chinogona kudyiwa zviri nyore kune pre-chirwere cheshuga ndeichi:

• Nyama chena, ndoda. Nyama dzvuku dzinofanirwa kudyiwa dzinokwana katatu pavhiki, uye nyama yakatetepa inofanirwa kusarudzwa;
• Muriwo nemiriwo zvakajairika;
• Zvibereko, kunyanya neganda uye bagasse;
• Mbesa, dzakadai bhinzi, soya, nyemba, pizi, bhinzi, nyemba;
• Mbeu dzese, senge mupunga, pasita, hupfu hwegorosi, oats;
• Mbeu dzemafuta: chestnuts, nzungu, walnuts, maarumondi, pistachios;
• Zvigadzirwa zvemukaka uye zvigadzirwa zvavo zvakagadzirwa;
• Mafuta akanaka: mafuta omuorivhi, kokonati mafuta, mafuta.

Izvo zvakakosha kuti urangarire kuti pre-diabetics inogona kudya mhando dzese dzechikafu, asi ivo vanofanirwa kusarudza zvakasikwa zvekudya, zvine hupfu hushoma uye isina shuga, sezvo iri iko kugara uchidya kwezvikafu zvakapfuma mune zvakapusa makabhohaidhiretsi zvinotungamira mukuwedzera kweropa glucose . Ona iyo glycemic index yezvikafu.

Pre-chirwere cheshuga menyu

Iyi tafura inotevera inoratidza muenzaniso wemazuva matatu-pre-diabetes menyu:

Huwandu hunoratidzwa pane menyu hunosiyana zvichienderana nezera, murume kana murume, chiitiko chemuviri uye kuti kana munhu wacho ane chimwe chirwere chakabatana. Naizvozvo, chakanakira kubvunza wezvehutano kuitira kuti ongororo izere iitwe uye chirongwa chezvehutano chinogadzirwa zvinoenderana nezvinodiwa.

Maitiro ekuisa pamwechete menyu ye pre-chirwere cheshuga

Kuisa pamwechete menyu yekudzivirira chirwere cheshuga, munhu anofanirwa kugara achiedza kudya chikafu chine fiber pamwe nezvikafu zvine mapuroteni kana mafuta akanaka, sezvakaratidzwa pasi apa:

Kudya kwemangwanani uye Zvikafu

Kwekudya chamangwanani zvinokurudzirwa kusarudza kudya chikafu chakagadzirwa nehupfu hwese senge mapanikeki kana chingwa. Aya makabhohaidhiretsi anofanirwa kudyiwa pamwechete nemazai, chizi, shredded huku kana nyama yemombe, semuenzaniso. Iko kusanganisa kunobatsira kudzora glucose yeropa, nekuti macarhydrate ekuwedzera anonyanya kunetseka kugaya, kudzivirira spikes muropa shuga.

Zvikafu zvidiki zvinogona kugadzirwa nekubatanidza 1 muchero ne yogati yechisikigo, semuenzaniso, kana nembeu dzemafuta, senge chestnuts, nzungu nemaamondi, semuenzaniso. Imwe sarudzo ndeye kushandisa muchero uine maviri kana matatu mativi e70% chokoreti, kana kutapira yogati isina mbichana ne 1 kikapu cheuchi.

Kudya kukuru: masikati uye kudya kwemanheru

Kudya uye kudya kwemanheru kunofanirwa kuve kwakapfuma mune yakasvibira yemuriwo saladhi kana kuisirwa mumafuta emuorivhi, ayo akapfuma mumafuta akanaka. Ipapo iwe unogona kusarudza sosi yehydrohydrate, senge mupunga kana wholegrain pasita, mbatatisi kana quinoa semuenzaniso. Kana iwe uchida kushandisa maviri marudzi ehydrohydrate, iwe unofanirwa kuisa zvidiki zvidiki zveimwe neimwe pahwendefa, senge 1 / mukombe wemupunga uye 1/2 mukombe webhinzi.

Uye zvakare, iwe unofanirwa kutora yakawanda yakanaka mapuroteni, ayo ari kunyanya muzvikafu senge nyama, huku, hove nemazai. Mushure mekudya, iwe unofanirwa kusarudza kudyiwa kwechibereko sedhizeti, kuve sarudzo iri nani pane muto, sezvo muchero uine tambo dzinobatsira kudzora shuga yeropa.

Kazhinji, chikafu chinofanirwa kugadzirwa muchoto, chakabikwa, chakabikwa kana chakapiswa, uye zvinokurudzirwa kuti usafire. Uye zvakare, zvinokurudzirwa kushandisa zvinonhuwira zvakasikwa kana mahebhu kumwaka wekudya, senge oregano, rosemary, turmeric, turmeric, sinamoni, coriander, parsley, garlic uye hanyanisi, semuenzaniso.