Iyo Yakanakisa Chirwere cheshuga-Shamwari Kudya kuti Ikubatsire Iwe Kuderedza Kurema

Zvemukati

• Chii chaunofanira kudya?
• Chikafu chekudzikisa
• Iyo nzira yekudya yekumisa hypertension (DASH) chirongwa
• Kudya kweMediterranean
• Iyo paleolithic (paleo) kudya
• Chikafu chisina-gluten
• Kudya kwezvirimwa uye vegan
• Kutora

Nhanganyaya

Kuchengeta huremu hune hutano kwakakosha kune wese munhu, asi kana uine chirwere cheshuga, huremu hwakawandisa hungaita kuti zviome kudzora mashuga eropa rako uye zvinogona kuwedzera njodzi yako kune mamwe matambudziko. Kuderedza uremu kunogona kuwedzera kunetsa kune vanhu vane chirwere cheshuga.

Kudya zvine hutano iwe uchiedza kudzikisa huremu kwakakosha kune wese munhu, asi kana uine chirwere cheshuga, kusarudza chikafu chisiri icho chinogona kukuvadza hutano hwako. Kurera uremu mapiritsi uye kudya nenzara kunofanirwa kudzivirirwa, asi kune zvakawanda zvinozivikanwa zvekudya zvinogona kubatsira.

Chii chaunofanira kudya?

Kana iwe uine chirwere cheshuga, iwe unofanirwa kufunga nezvekudya zvakaonda mapuroteni, high-fiber, mashoma akagadziriswa carbs, michero, uye miriwo, yakaderera-mafuta mukaka, uye ane hutano miriwo-yakavakirwa mafuta senge avocado, nzungu, canola mafuta, kana maorivhi. Iwe unofanirwa zvakare kubata yako makabhohaidhireti kutora. Ita kuti chiremba wako kana chiremba wezvekudya akupe iwe yakanangwa carb nhamba yekudya uye zvinwiwa. Kazhinji, vakadzi vanofanirwa kuve neanosvika magiramu makumi mana neshanu e carb pakudya pese apo varume vanofanirwa kungonamira makumi matanhatu. Zvakanakisa, izvi zvinobva kumacarbbs akaoma, michero nemiriwo.

IAmerican Diabetes Association inopa yakazara rondedzero yezvakanaka zvekudya kune avo vane chirwere cheshuga. Mazano avo anosanganisira:

Kugara hydrated kwakakoshawo kana zvasvika kune hutano huzhinji. Sarudza noncaloric sarudzo senge mvura uye tii pese pazvinogoneka.

Chikafu chekudzikisa

Kune vanhu vane chirwere cheshuga, kune zvimwe zvekudya zvinofanirwa kushomeka. Izvi zvekudya zvinogona kukonzera spikes muropa shuga kana kuve nemafuta asina hutano.

Zvinosanganisira:

• zviyo zvakagadziriswa, senge chena mupunga kana chena pasta
• michero ine zvinwiwa zvinotapira, zvinosanganisira muto wemaapuro, jamu, nemimwe michero yemumagaba
• akazara-mukaka wemukaka
• chikafu chakakangwa kana chikafu chakakwira mumafuta ekushambadzira kana mafuta akazara
• chikafu chakagadzirwa neupfu hwakatsetseka
• chero chikafu chine yakakwira glycemic mutoro

Iyo nzira yekudya yekumisa hypertension (DASH) chirongwa

Chirongwa cheDASH chakatanga kugadzirirwa kubatsira kurapa kana kudzivirira BP (hypertension), asi zvinogona zvakare kudzora njodzi dzezvimwe zvirwere, zvinosanganisira chirwere cheshuga. Iyo inogona kuve iine yekuwedzera bhenefiti yekubatsira iwe kurasikirwa uremu. Vanhu vanotevera chirongwa cheDASH vanokurudzirwa kudzikisa chikamu chemazana uye nekudya chikafu chakazara neropa-richideredza zvinovaka muviri, senge potasium, calcium, uye magnesium.

Iyo DASH chirongwa chekudya chinosanganisira:

• dzakaonda mapuroteni: hove, huku
• chikafu-chakasimwa chikafu: miriwo, michero, bhinzi, nzungu, mbeu
• dairy: isina mafuta kana yakaderera-mafuta zvigadzirwa zvemukaka
• zviyo: tsanga dzese
• mafuta ane hutano: oiri yemiriwo

Vanhu vane chirwere cheshuga pachirongwa ichi vanofanirwa kudzora kudya kwavo kwesodium kusvika kumamirigiramu mazana mashanu pazuva. Urongwa uhwu hunogumirawo zviwitsi, zvinwiwa zvine shuga, uye nyama tsvuku.

Kudya kweMediterranean

Kudya kweMediterranean kunofemerwa nezvikafu zvechinyakare kubva kuMediterranean. Kudya uku kwakapfuma muoleic acid, fatty acid iyo inoitika zvakasikwa mumhuka uye miriwo-yakavakirwa mafuta nemafuta. Nyika dzinozivikanwa nekudya zvinoenderana neiyi dhayeti patani dzinosanganisira Girisi, Itari neMorocco.

Kudya kweMediterranean-mhando kunogona kubudirira mukuderedza kutsanya kweshuga, kudzikisa huremu hwemuviri, uye kudzikisa njodzi yekusagadzikana kwemetabolism, sekureva kwechidzidzo cheDiabetes Spectrum.

Chikafu chinodyiwa pachikafu ichi chinosanganisira:

• Mapuroteni: huku, salmon uye imwe hove ine mafuta, mazai
• Zvekudyara-zvinodyarwa: michero, miriwo senge artichokes uye magaka, bhinzi, nzungu, mbeu
• Mafuta ane hutano: mafuta omuorivhi, nzungu senge maamondi

Nyama tsvuku inogona kudyiwa kamwe pamwedzi. Waini inogona kupedzwa zvine mwero, sezvo inogona kusimudzira hutano hwemwoyo. Rangarira kusatombonwa padumbu risina kana iwe uri pamishonga inosimudza mwero we insulin mumuviri.

Iyo paleolithic (paleo) kudya

Chikafu chepaleo chinotarisana nekutenda kuti kurima kwazvino ndiko kukonzera chirwere chisingaperi. Vateveri ve paleo chikafu vanodya chete izvo madzitateguru edu ekare angadai akakwanisa kuvhima nekuunganidza.

Zvekudya zvinodyiwa pakudya kwepaleo zvinosanganisira:

• Mapuroteni: nyama, huku, hove
• Zvekudyara-zvakavakirwa chikafu: isina starchy miriwo, michero, mhodzi, nzungu (kusanganisa nzungu)
• Mafuta ane hutano: mafuta omuorivhi, mafuta avocado, mafuta ekokonati, mafuta eflakisi, mafuta omuhuni

Kudya kwepaleo kunogona kunge kuri sarudzo yakanaka kune vanhu vane chirwere cheshuga chero bedzi munhu asina chirwere cheitsvo. Zvinoenderana nekudzidza kwemwedzi mitatu mu, chikafu che paleo chinogona kugadzirisa glycemic kutonga munguva pfupi kune vanhu vane chirwere cheshuga cheshuga.

Chikafu chisina-gluten

Kudya kweGluten-kwakasununguka, asi kune vanhu vane chirwere checeliac, kubvisa gluten kubva muchikafu kunodiwa kudzivirira kukuvara kukoloni nemuviri. Chirwere cheCeliac chirwere che autoimmune chinokonzeresa immune system yako kurwisa ura hwako uye huta system. Inokurudzirawo kuzvimba kwemuviri wese, izvo zvinogona kutungamira kuchirwere chisingaperi.

Gluten ipuroteni inowanikwa mugorosi, rye, bhari, uye zvese zvekudya zvakagadzirwa kubva muzviyo izvi. Sekureva kweAmerican Diabetes Association, gumi muzana yeavo vane chirwere cheshuga cheshuga vanewo chirwere chechiliac.

Kumbira chiremba wako kuongororwa kweropa kwechirwere chechiliac. Kunyangwe zvikadzoka zvisina kunaka, iwe unogona kunge uchiri kusashivirira kune gluten. Taura nachiremba wako nezve kana chikafu chisina guten chakakukodzera.

Nepo chero munhu ane chirwere cheshuga achigona kutora chikafu chisina-gluten, zvinogona kuwedzera zvirango zvisina basa kune avo vasina chirwere checliac. Izvo zvakakoshawo kuyeuka kuti gluten-yemahara haina kufanana neyepasi carb. Kune zvakawanda zvakagadziriswa, yakakwira-shuga, zvekudya zvisina guten. Iko kazhinji hakuna chikonzero chekuomesera kuronga kwekudya nekubvisa gluten kunze kwekunge iwe uchida.

Kudya kwezvirimwa uye vegan

Vamwe vanhu vane chirwere cheshuga vanotarisa pakudya miriwo kana vegan kudya. Kudya kwezvirimwa kunowanzoreva kudya uko pasina nyama inodyiwa, asi zvigadzirwa zvemhuka semukaka, mazai, kana bota zvinogona kudyiwa. Vegans havazodya nyama kana chero imwe mhando yechigadzirwa chemhuka, kusanganisira huchi, mukaka, kana gelatin.

Zvikafu zvine hutano kune vezvirimwa uye vegans vane chirwere cheshuga zvinosanganisira:

• bhinzi
• soy
• yakasviba, miriwo yemashizha
• nzungu
• nyemba
• michero
• tsanga dzose

Nepo miriwo yemiriwo uye vegan ichigona kuve chikafu chine hutano chekutevera, avo vanovatevera vanogona kunge vachirasikirwa nezvakakosha zvinovaka muviri kana vasina kungwarira.

Mimwe michero yemiriwo vegan kana vegans vangangoda kuwana kuburikidza nemishonga yekuwedzera inosanganisira:

• Calcium. Inowanikwa zvakanyanya muzvigadzirwa zvemhuka zvakaita semukaka, calcium chinhu chakakosha chinovaka muviri chinopa hutano kumapfupa nemeno. Broccoli uye kare zvinogona kubatsira kupa calcium inodiwa, asi zvinowedzera zvinogona kudikanwa mune vegan chikafu.
• Iodine. Inodikanwa yekugaya chikafu musimba, ayodini inowanzo kuwanikwa mune zvegungwa. Pasina izvi zvigadzirwa zvemhuka muzvikafu zvavo, zvinomera uye mavegani anogona kunetseka kuwana zvakakwana iodine inodiwa. Zvokuwedzera zvinogona kubatsira.
• B-12: Sezvo zvigadzirwa zvemhuka chete zvine vhitamini B-12, chinowedzerwa chinogona kudikanwa kune avo vanotevera kudya kwakasimba kwezvirimwa.
• Zinc: Iyo sosi huru yezinc inouya kubva kune yakakwira mapuroteni zvigadzirwa zvemhuka, uye yekuwedzera inogona kupihwa zano kune avo vari pane vezvinodyiwa chikafu.

Kutora

Kunze kwekusarudza chikafu chakakodzera, kurovedza muviri kwakakosha kune hutano hweavo vane chirwere cheshuga. Kurovedza muviri kunogona kubatsira kudzikisa shuga yako yeropa uye mazinga eA1C, ayo anogona kukubatsira kuti udzivise matambudziko.

Kunyangwe iwe uri kuona kuvandudzwa nekugara uchirovedza muviri, usachinje yako yakatemwa insulin regimen pasina kubvunza chiremba wako. Bvunzo usati waita, panguva, uye mushure mekurovedza muviri kana uri pane insulin uye uchiwedzera kana kuita shanduko kuchirongwa chako chekurovedza muviri. Izvi ndezvechokwadi kunyangwe iwe uchifunga kuti iyo insulin iri kukukonzera kuti uwedzere uremu. Kuchinja chirongwa chako cheinsulini kunogona kukanganisa maitiro eshuga yeropa rako. Shanduko idzi dzinogona kukonzera matambudziko ekutyisidzira hupenyu.

Kana iwe uine hanya nehuremu hwako, taura nachiremba kana nyanzvi yezvokudya. Vanogona kukubatsira iwe kuwana chikafu chakakodzerwa nezvinodiwa zvako zvinovaka muviri uye zvinangwa zvekudzikira uremu. Ivo zvakare vanobatsira kudzivirira kunetseka kubva kuzvikafu uye mapiritsi ayo anogona kusangana nemishonga yekunyorera.