Chinonyanya Kukosha Kudya Kuchinja Kwemunhu Chete Mutsva Wechipiri Chirwere cheshuga

Zvemukati

• Dzidzira kudzora chikamu
• Sarudza zvekudya zvine hupfumi
• Deredza kudya kwako kwemakabohydrate akacheneswa
• Sarudza chikafu chine mafuta-ane hutano pamoyo
• Ita musangano neanyoreji wezvekudya
• Kutora

Mhedziso

Kudya chikafu chakaringana chikamu chakakosha chekutarisa mhando 2 chirwere cheshuga.

Munguva pfupi, kudya uye zvekudya zvekudya zvaunodya zvinokanganisa huwandu hweshuga yeropa rako. Mukufamba kwenguva, tsika dzako dzekudya dzinogona kukanganisa njodzi yako yekukuvara kubva kurudzi rwechipiri chirwere cheshuga.

Verenga pamusoro kuti udzidze nezve dzimwe shanduko dzine hutano dzaungaite kuchikafu chako.

Dzidzira kudzora chikamu

Kana iwe uri kufutisa, kurasikirwa ne5 kusvika ku10 muzana yehuremu hwako kunogona kubatsira kudzikisa mashuga eropa rako, sekureva kwevaongorori mumagazini Diabetes Care.

Kurasikirwa uremu kunogona zvakare kudzora njodzi yako yekuva nechirwere chemwoyo, chinetso chakajairika cherudzi rwechipiri chirwere cheshuga.

Kuti ikubatsire kuzadzikisa uye chengetedza chako chakanangwa uremu, chiremba wako anogona kukukurudzira iwe kudzidzira chikamu kudzora.

Zvichienderana nehuremu hwako hwazvino, tsika dzekudya, uye nhoroondo yezvekurapa, vanogona kukuraira kuti uedze kudzikisa huwandu hwemacalorie mune zvaunodya kana zvinwiwa.

Kudzidzira chikamu kudzora kunogona kubatsira kuchengetedza yako mashuga eropa mukati mechinangwa chakatarwa.

Sarudza zvekudya zvine hupfumi

Kudya zvakasiyana siyana zvekudya-zvakaomarara chikafu kunogona kubatsira iwe kusangana nemitezo yemuviri wako zvinovaka muviri. Kazhinji, "chikafu-chakakora" chikafu chinoreva chikafu chine huwandu hwakawanda hwezvakadyiwa - sevitamin nemaminerari - yehukuru hwayo kana kukosha kwecalori.

Nutrient-dense chikafu chinosanganisira:

• michero nemiriwo
• nyemba, dzakadai bhinzi nenyemba
• zviyo, zvakadai segorosi rose uye mupunga wakasviba
• nzungu uye mhodzi, senge maamondi uye mbeu yezuva
• akaonda masosi emapuroteni, akadai sehuku uye akaonda akachekwa enguruve
• hove nemazai
• zvigadzirwa zvemukaka, senge isina kugadzirwa yogati

Nekudaro, zvinoenderana nezvinodiwa nehutano hwako, chiremba wako kana chiremba wezvekudya anogona kukuraira kuti udzikise zvimwe zvezvikafu izvi.

Semuenzaniso, vamwe vanhu vane rudzi rwechipiri chirwere cheshuga vanogona kubatsirwa nekutevera yakaderera-makabhohydrate chikafu chinogumira michero, ine sitachi miriwo, nyemba dzakaomeswa, uye zviyo.

Kana zviri izvo kwauri, namatira kuzvikafu zvine zvinovaka muviri izvo zvakare zvine mashoma mu makabhohaidhiretsi, akadai semapuroteni akaonda, nzungu, uye mhodzi. Mimwe miriwo - yakaita semashizha emashizha kana broccoli - inotonhorera yezvinhu zvinovaka muviri asi yakaderera mumahydrohydrate.

Zvisinei nemaitiro chaiwo ekudya aunoteedzera, zviri nani kudya chikafu chine zvakawanda zvinovaka muviri pakudya kwese.

Deredza kudya kwako kwemakabohydrate akacheneswa

Akanatswa makabhohaidhiretsi anowanzo kuve akaderera mune zvinovaka muviri asi ane makirori mazhinji. Kudya akawandisa acho kunogona kukwidza huwandu hweshuga yeropa uye kunopa kuwedzera uremu.

Chikafu chakapfuma mumakabohydrate akacheneswa anosanganisira:

• shuga-zvinotapira chikafu uye zvinwiwa, senge zvihwitsi, makuki, uye soda
• zvigadzirwa zvakagadzirwa zvezviyo, zvinosanganisira chena mupunga, chena chingwa, uye chena pasta
• michero yemichero

Kuti ubatsire kubata mashuga eropa rako uye huremu, zvakanakisa kuchengetedza izvi zvekudya kuitira kurapa pano neapo. Panzvimbo iyoyo, svikira kune zvigadzirwa zvezviyo zvakakwana kana zvimwe zvekudya zvine huwandu hwehuwandu uye fiber.

Sarudza chikafu chine mafuta-ane hutano pamoyo

Sekureva kweAmerican Diabetes Association, mhando dzemafuta dzaunodya dzakakosha kupfuura huwandu hwakazara hwemafuta aunodya.

Kuti udzikise njodzi yako yechirwere chemwoyo, sangano rinokurudzira kudya chikafu chakapfuma mumafuta emonounsaturated uye polyunsaturated.

Zvakajairika zvinyorwa zveaya mafuta ane hutano anosanganisira:

• avocado
• nzungu, senge maarumondi, makashewu, walnuts, nenzungu
• mbeu, dzakadai semhanga mbeu, mbeu yezuva, uye sesame mhodzi
• hove dzakakora, senge tuna, salmon, sardines, uye mackerel
• Zvigadzirwa zvesoya, senge tofu
• mafuta omuorivhi
• canola mafuta
• oiri yekotoni
• mafuta echibage
• mafuta eflakisi
• nzungu mafuta
• safflower mafuta
• mafuta e soya
• mafuta ezuva

Kune rimwe divi, iro sangano rinokurudzira kudzora kudya kwako kwemafuta akazara uye kudzivirira mafuta anotapira.

Zvitubu zvemafuta akazara kuti udzivise zvinosanganisira:

• nyama ine mafuta mazhinji, senge yenguva dzose nyama yemombe, soseji, bhekoni, bologna, uye hotdogs
• zvigadzirwa zvine mukaka zvine mafuta mazhinji, senge kirimu, mukaka wese, uye yakazara-mafuta chizi
• huku yehuku, senge ganda rehuku kana turkey ganda
• ruomba
• mafuta enguruve
• kokonati mafuta
• mafuta emuchindwe nemafuta emichindwe

Zvitubu zve trans mafuta zvinosanganisira:

• zvakagadziriswa zvekudya zvekudya, senge mbatatisi machipisi
• namatira majarini
• kupfupisa

Ita musangano neanyoreji wezvekudya

Beyond aya akakosha misimboti, hapana imwe-saizi-inokodzera-yese nzira yekudya kana iwe uri kurarama nerudzi rwechipiri chirwere cheshuga.

Vamwe vanhu vanoona zvichibatsira kutevera iyo Mediterranean kana DASH maitiro ekudya. Aya maitiro ekudya akapfuma muzviyo zvakakwana, nyemba, uye mamwe akaomarara makabhohaidhiretsi.

Vamwe vanhu vakashuma kubudirira nezvakaderera-makabhohaidhiretsi ekudya zvirongwa. Aya maitiro ekudya anotarisa pazvikafu zvine mapuroteni akawanda uye zvine ma carbohydrate mashoma.

Maitiro akanakisa anogona kunge akagadziridzwa kune zvaunoda uye zvaunofarira.

Kuti ikubatsire iwe kugadzira chirongwa chekudya chinokushandira iwe, funga kukumbira chiremba wako kuti aendeswe kune akanyoreswa dietitian.

Nyanzvi yezvokudya inogona kukubatsira kuronga chirongwa chakasarudzika chinosangana nehutano hwako, uchitora zvaunofarira zvekudya, mabikirwo uye bhajeti.

Kutora

Kugadzirisa mashuga eropa rako, huremu hwemuviri, uye njodzi yematambudziko kubva kurudzi rwechipiri chirwere cheshuga, kudya kudya kwakaringana kwakakosha.

Kudzidzira chikamu kudzora kunogona kukubatsira iwe kuti usvike uye chengetedza chako chakatarwa uremu, uchichengeta yako shuga yeropa mune yakatarwa renji.

Edza kusarudza chikafu chakapfuma muzvakakosha zvinovaka muviri uye kudzikisira kudya kwako kwakanyanya macalorie, akacheneswa makabhohaidhiretsi, uye akazara kana anotapira mafuta

Kune mamwe mazano akasarudzika, funga kuita musangano neanoona nezvekudya.