Nzira yekudya zvakanaka kunze kwemusha kana uine chirwere cheshuga

Zvemukati

• 7 matipi ekudya zvakanaka kuresitorendi
• 1. Sarudza nzvimbo ine sarudzo dzakawanda
• 2. Idya saradhi
• 3. Sarudza imwechete kabhodhihydrate sosi
• 4. Dzivisa zvinwiwa uye majuji echisikigo
• 5. Dzivisa michero
• 6. Sarudza nyama yakabikwa kana yakagochwa
• 7. Dzivisa madhiri
• Matipi ekuchengetedza yako glucose yeropa iri pasi pesimba

Kuti udye zvakanaka kunze kwemusha kunyangwe uine chirwere cheshuga, iwe unofanirwa kugara uchihodha saradhi sekutanga uye kudzivirira zvinwiwa nezvinwiwa zvinotapira pakupera kwekudya.

Uye zvakare, zvakakoshawo kutsvaga nzvimbo ine akati wandei sarudzo dzemidziyo kana iyo inozivikanwa nekupa gadziriro nemafuta mashoma neshuga.

7 matipi ekudya zvakanaka kuresitorendi

Aya anotevera matipi manomwe ekuita sarudzo dzakanaka uye chengetedza chirwere cheshuga pasi pese paunodya kunze.

1. Sarudza nzvimbo ine sarudzo dzakawanda

Kusarudza nzvimbo ine sarudzo dzinoverengeka dzekudya kunoita kuti zvive nyore kuita sarudzo ine hutano uye inonaka. Maresitorendi anozvishandira anofanirwa kuve anodikanwa, uko zvinokwanisika kusarudza zvekuwedzera mundiro uye kuti yakawanda sei yekuisa.

A la carte maresitoreti haasi sarudzo dzakanaka nekuti zvinonetsa kuti uzive kuti gadziriro yacho inogadzirwa sei, uye hazvigoneke kusarudza huwandu hwuchapihwa.

Sarudza nzvimbo yekudyira yega

2. Idya saradhi

Izvo zvakakosha kune vane chirwere cheshuga kuti vagare vachidya saradhi pakudya kwakanyanya, uye chikafu chizere chezvikafu zvekudya, senge zviyo-zviyo zvingwa nemakuki.

Iyo turuba inowanikwa mumiriwo uye chikafu chizere inobatsira kudzivirira kuwanda kweshuga yeropa mushure mekudya, kuchengetedza chirwere cheshuga chiri pasi pesimba.

Idya starter saladi pane zvekudya

3. Sarudza imwechete kabhodhihydrate sosi

Iwe unofanirwa kusarudza imwe chete sosi yehydrohydrate: mupunga, pasita, puree, farofa kana mbatatisi ine bhachi uye nehuremu hwese zviri nani. Izvo zvakakoshawo kuti usaise kuisa zviviri kana kupfuura zveizvi zvekudya mundiro, sezvo vachida kuwedzera nekukurumidza muropa reropa, uye munhu anofanirwa kugara achida vhezheni yakazara yemupunga nepasta.

Sarudza imwechete kabhodhihydrate sosi

4. Dzivisa zvinwiwa uye majuji echisikigo

Zvinwiwa zvinotonhorera zvinofanirwa kudzivirirwa nekuti zvine shuga yakawanda, uye zvimwechetezvo zvinoenda kumajusi ezvisikwa echisikigo, ayo ane shuga yechisikigo muchero uye anowanzo kuunza imwe shuga yakawedzerwa kuvandudza kunaka. Uye zvakare, majusi haana iwo tambo yemichero yechisikigo, iyo inoita kuti shuga yeropa ikwire nekukurumidza. Zvinwiwa zvinodhaka zvinofanirwawo kudzivirirwa, nesarudzo dzakanakisisa kuve mvura, tii kana kofi mushure mekudya.

Kunwa mvura, tii kana kofi

5. Dzivisa michero

Masupu ane kirimu inovava, chezi, ketchup, nyama kana muto wehuku kana hupfu hwegorosi zvinofanirwa kudzivirirwa, sezvo izvi zvigadzirwa zvine mafuta nemacarhydrate anofarira kuwedzera kweropa glucose.

Nekudaro, munhu ane chirwere cheshuga anofanirwa kusarudza madomasi, yogati, masardard, mhodzi dzepepuru kana kupfeka vinaigrette, kana kuti anofanira kurunga saradhi nenyama nemadonhwe emonamu nemiriwo yakadai seRosemary, parsley uye oregano.

Sarudza madomasi sauces, mustard, mhiripiri kana vinaigrette

6. Sarudza nyama yakabikwa kana yakagochwa

Nyama dzakabikwa kana dzakakangwa dzinofanirwa kusarudzwa, zvirinani pasina masukisi, uye chikafu chakakangwa uye kugadzirira kwechingwa kunofanirwa kudzivirirwa, sezvo iine mamwe mafuta anowedzera glucose yeropa uye anofarira chirwere chemoyo.

Sarudza nyama yakabikwa kana yakagochwa

7. Dzivisa madhiri

Izvo zvakakosha kuti usabatise kunwa kwemadhizeti kunyanya kana uchidya kunze kwemba, sezvo zvakajairika kugadzirira uku mumaresitorendi kugadzirwa neshuga yakawandisa nemafuta, zvinoshandiswa zvinowedzera kunaka nekukwezva vatengi vazhinji.

Nekudaro, michero kana michero saradhi inofanirwa kusarudzwa, uchirangarira kudya imwechete yuniti yemichero kana chidimbu pakudya kwoga kwoga.

Idya michero yedhizeti uye dzivirira zvihwitsi

Tarisa vhidhiyo iyi kuti uwane mamwe mazano ekuti ungadya sei zvakanaka uye chengetedza chirwere cheshuga.

[vhidhiyo1]

Matipi ekuchengetedza yako glucose yeropa iri pasi pesimba

Pamusoro pemazano ezvekudya zvakanakisa zvevane chirwere cheshuga kana uchidya kunze kwemba, zvakakoshawo kutora matanho, senge:

• Dzivisa kusadya chikafu nekuti iwe unoziva kuti uchadya kunze kwemusha, sezvo kutadza kunwa panguva dzakakodzera kuchikonzera kuti shuga yako yeropa ikwire mberi;
• Kana iwe ukashandisa inokurumidza kana ultra-inokurumidza insulin, rangarira kutora iyo michina kuyera glucose yeropa uye kutora insulini usati wadya, uchitevera kurairwa nachiremba;
• Tora mishonga sekuraira kwachiremba, usinga wedzere muyero nekuti iwe unoziva kuti iwe uchadya kupfuura zvakajairwa.

Uye zvakare, zvakakosha kurekodha shuga yeropa mushure mekudya kunze kwemusha, nekuti izvi zvinobatsira kunzwisisa kuti ndezvipi zvekudya zvinowedzera kuwedzera muropa reropa uye izvo zvinofanirwa kudzivirirwa. Uye zvakare, kutora chikafu kuenda kubasa kunobatsirawo kudya zvine hutano uye kudzora glucose yeropa. Ona matipi ekugadzirira bhokisi rako rekudya kwemasikati pano.

Kuchengeta ropa rako glucose riri pasi pekutonga kwakakosha kudzivirira kusagadzikana kweshuga, senge chirwere cheshuga tsoka uye matambudziko ekuona.