5 Nguva Rudzi rwechipiri Chirwere cheshuga Chakandinetsa - uye Ndakakunda

Zvemukati

• Dambudziko 1: Deredza uremu
• Dambudziko 2: Chinja dhayeti
• Dambudziko rechitatu: Ita maekisesaizi zvakanyanya
• Dambudziko 4: Gadzirisa kushushikana
• Dambudziko 5: Tsvaga rutsigiro
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu.Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mune ruzivo rwangu, kuva nechirwere cheshuga cheshuga zvinoreva dambudziko rimwe mushure meimwe rakandikanganisira. Heano mashoma andakatarisana nawo - uye ndakakunda.

Dambudziko 1: Deredza uremu

Kana iwe wakaita seni, saka mushure mekunge waonekwa uine rudzi rwechipiri chirwere cheshuga, chinhu chekutanga chakarayirwa nachiremba wako kuita kuonda.

(Chaizvoizvo, ini ndinofunga vanachiremba vakagadzirirwa kutaura "kurasikirwa uremu" kune wese munhu, angave aine chirwere cheshuga kana kwete!)

Mushure mekuongororwa kwangu muna 1999, ndaida kudonha mapaundi mashoma asi ndanga ndisina chokwadi chekutangira. Ndakasangana nemudzidzisi ane chirwere cheshuga (CDE) uye ndakadzidza kudya. Ndakatakura kabhuku kadiki ndikanyora zvese zvandaisa mumuromo. Ndakatanga kubika zvakawanda ndichidya kunze kushoma. Ini ndakadzidza nezve chikamu chidhiraivho.

Mukati memwedzi mipfumbamwe, ndakarasikirwa nemakirogiramu makumi matatu. Kwemakore, ndakarasikirwa neanenge gumi nemashanu zvakare. Kwandiri, kurasikirwa nehuremu kwave kuri nezvekuzvidzidzisa uye nekuteerera.

Dambudziko 2: Chinja dhayeti

Muhupenyu hwangu, pane iyo "BD" makore (pamberi peshuga) uye "AD" makore (mushure meshuga).

Kwandiri, rakajairwa zuva reBD rekudya raive mabhisikiti uye sausage girafu yemangwanani, nyama yenguruve bhengi sangweji uye machipisi embatatisi yekudya kwemasikati, bhegi reM & Ms neCoke yekudya, uye huku nemadomasi ane mbiriso mipumburu yekudya kwemanheru.

Dessert yakapihwa pakudya kwese. Uye ini ndainwa inotapira tii. Mazhinji uye yakawanda tii inotapira. (Fungidzira kwandakakurira!)

Mumakore eAD, ndichirarama nerudzi rwangu rwechipiri kuongororwa, ndakadzidza nezvemafuta akazara. Ndakadzidza nezve isiri-starchy miriwo. Ndakadzidza nezve fiber. Ndakadzidza nezve mapuroteni akaonda. Ini ndakadzidza izvo carbs yakandipa iyo yakakura kwazvo hutano hwebuck uye izvo zvingave zvirinani kudzivirira.

Kudya kwangu kwakachinja zvishoma nezvishoma. Rakajairika zuva rekudya izvozvi cottage chizi mapancake ane mablueberries uye maamondi akatsvedza pakudya kwemangwanani, chili yemiriwo ine saladhi yekudya kwemasikati, uye huku inokurudzira-fry ne broccoli, bok choy, uye karoti pakudya kwemanheru.

Dhizeti inowanzo kuve michero kana sikweya yechokoreti yakasviba uye mashoma walnuts. Uye ndinonwa mvura. Mvura yakawanda uye yakawanda. Kana ndikakwanisa kuchinja madhayeti angu izvi zvinoshamisa, chero munhu anogona.

Dambudziko rechitatu: Ita maekisesaizi zvakanyanya

Vanhu vanowanzo kundibvunza kuti ndakakwanisa sei kudzikisa huremu ndikazvichengeta. Ndakaverenga kuti kucheka macalorie - mune mamwe mazwi, kushandura dhayeti yako - kunobatsira iwe kurasikirwa nehuremu, uku uchirovedza muviri uchibatsira kuti uzvibvise. Icho chaicho chave chiri chokwadi kwandiri.

Ini ndinombopunzika pangoro yekurovedza here? Eheka. Asi ini handizvirove pamusoro pazvo, uye ndinodzokera pamusoro.

Ndaigara ndichizviudza kuti handina nguva yekurovedza muviri. Pane imwe nguva pandakadzidza kuita kugwinya chikamu chenguva dzose chehupenyu hwangu, ndakaona kuti ndiri kunyatsobudirira nekuti ndine hunhu hwakanaka uye simba rakawanda. Iniwo ndinorara zvirinani. Zvese kurovedza muviri uye kurara zvakakwana kwakakosha kwandiri kubata chirwere cheshuga zvinobudirira.

Dambudziko 4: Gadzirisa kushushikana

Kuva nechirwere cheshuga cheshuga kunonetsa. Uye kushushikana kunogona kuwedzera huwandu hweshuga yeropa. Icho chinotenderera chinotenderera.

Uyezve, ini ndagara ndiri munhu anodarika mwero, saka ndinotora zvinopfuura zvandinofanira uye ndobva ndakurirwa. Pane imwe nguva ini ndatanga kuita dzimwe shanduko muhupenyu hwangu, ndakazvibvunza kana ndaigona kudzora kushushikana zvirinani futi. Ndakaedza zvinhu zvishoma, asi izvo zvakashanda zvakanyanya kwandiri ndeye yoga.

Yangu yoga kudzidzira kwavandudza simba rangu uye kuenzanisa, chokwadi, asi zvakare zvakandidzidzisa kuve mune ino yazvino nguva pane kunetseka nezve zvakapfuura kana ramangwana. Ini handigone kukuudza kangani ini ndanga ndiri mune inonetsa mamiriro (hello, traffic!) Uye kamwe kamwe ndinonzwa mudzidzisi wangu weyoga achibvunza, "Ndiani breathin '?"

Handikwanise kutaura kuti handichambonzwa kushushikana futi, asi ndinogona kutaura kuti kana ndikadaro, kutora mweya wakadzika kufema kunoita kuti zvive nani.

Dambudziko 5: Tsvaga rutsigiro

Ndiri munhu akazvimiririra, saka ini kashoma kukumbira rubatsiro. Kunyangwe panobatsirwa rubatsiro, ndinonetseka kuigamuchira (ingobvunza murume wangu).

Makore akati wandei apfuura, chinyorwa nezveblog rangu, Diabetic Foodie, chakabuda mupepanhau remuno, uye mumwe munhu weboka rekutsigira chirwere cheshuga akandikoka kumusangano. Zvaifadza kuva nevamwe vanhu vaihwisisa kuti kurarama nechirwere cheshuga kwakamira sei - ivo "vakangozviwana".

Nehurombo, ndakatama uye ndaifanira kusiya boka. Nguva pfupi yapfuura, ndakasangana naAnna Norton, CEO weDiabetesSisters, uye takataura nezvekukosha kwenzanga dzekutsigira vezera uye nekusuwa kwandakaita boka rangu. Zvino, makore akati wandei gare gare, ndiri kutungamira vaviri DiabetesSisters meetups muRichmond, Virginia.

Kana usiri muboka rekutsigira, ndinokurudzira zvikuru kuti uwane imwe. Dzidza kukumbira rubatsiro.

Kutora

Mune ruzivo rwangu, type 2 diabetes inounza matambudziko zuva nezuva. Iwe unofanirwa kutarisisa kudya kwako, wedzera kurovedza muviri uye kurara zvirinani, uye kugadzirisa kushushikana. Iwe unogona kutoda kurasikirwa nehuremu. Kuva nerutsigiro kunobatsira. Kana ndikakwanisa kusangana nematambudziko aya, newewo unogona.

Shelby Kinnaird, munyori weThe Diabetes Cookbook yeMagetsi Pressure Cookers uye Iyo Pocket Carbohydrate Counter Nongedzo yeChirwere cheshuga, inoburitsa mabikirwo uye matipi kune vanhu vanoda kudya zvine hutano kuDiabetic Foodie, webhusaiti inowanzo kuvezwa ine "yepamusoro chirwere cheshuga blog". Shelby mutsigiri anofarira chirwere cheshuga anofarira kuita kuti izwi rake rinzwike muWashington, DC uye anotungamira mapoka maviri eDiabetesSisters ekuRichmond, Virginia. Akabudirira kubata yake yerudzi rwechipiri chirwere cheshuga kubvira 1999.