11 Matipi Ekudya Chaizvo paKufamba neRudzi rwechipiri Chirwere cheshuga

Zvemukati

• 1. Rongedza firiji yako, wobva waronga zuva racho
• 2. Iva nepuroteni yekudya kwemangwanani - uye kudya kwese
• 3. Ramba uine hydrated
• 4. Snack zvine hungwaru
• 5. Tarisa uone ma carbs akazara
• 6. Tarisa imwe fiber
• 7. Fungidzira ndiro yako
• 8. Gadzira swap diki-yekucheka carb
• 9. Usatya kutarisa shuga yako yeropa
• 10. Tarisa ruzivo rwehutano
• 11. Taura nenyanzvi

Kudya zvakanaka kunogona kunzwa kuoma zvakanyanya kana iwe usiri pamba. Heino nzira yekuita kuti zvive nyore.

Kudya pamba kune zvakwakanakira, kunyanya kana uine rudzi rwechipiri chirwere cheshuga uye uchida chikafu chisingazosvore shuga yako yeropa. Unogona kudzora zviri nyore zviri mufiriji yako uyezve nezvaunoisa mundiro yako.

Asi kudya uchienda - uye nehurongwa hwakanyanya kubatikana - kunoitira imwe nyaya.

Kuti ikubatsire kuita sarudzo dzakangwara, ungave uri kumhanya uchitenderera guta, uchimhanyira kubva kumusangano kuenda kumusangano, kuenda parwendo rwendo, kana kungoshaya nguva yekumira uye kugara pasi kuti udye, nhanho idzi dziri nyore, dzinoshanda dzinokumisikidza nenzira yekubudirira.

1. Rongedza firiji yako, wobva waronga zuva racho

Kunyangwe usiri kudya kumba, uine michero, maveji, tsanga dzese, uye mapuroteni akasendama anokwanisa kuwana zvinoreva kuti unogona kuzvirongedza bhegi rekuenda kune zvese zvakakosha.

"Funga kuburikidza nesarudzo dzako dzechikafu pamberi uye wozvirongedza kuti uende nazvo, kana kuzviisa mune imwe firiji saka haufanire kuita sarudzo dzakawanda dzechikafu zuva rese," anodaro Elizabeth DeRobertis, chiremba wezvekudya akanyoreswa ( RD) uye akasimbiswa mudzidzisi weshuga (CDE) kuThe Nutrition Center kuScarsdale Medical Group muNew York.

Kuderedza huwandu hwesarudzo dzechikafu dzaunofanira kuita zuva rese dzinogona kukubatsira iwe kuwana izvo zvinhu zvinorongedza zvinovaka muviri uye hazvivhiringidze huwandu hweshuga yeropa rako.

2. Iva nepuroteni yekudya kwemangwanani - uye kudya kwese

"Kana uine zuva rakabatikana kumberi, ita shuwa kuti une chikafu chakaringana kuti utange zuva rako," anodaro Lori Zanini, RD, CDE, munyori we "Diabetes Cookbook uye Meal Plan."

"Kuva nemapuroteni akakwana mangwanani hakuzongobatsira chete kudzikamisa huwandu hweropa, asi tsvagiridzo yakaratidzawo kudya nenzira iyi kunogona kudzikisira zvishuwo mumashure mezuva," anodaro.

Uyezve, mapuroteni anotora nguva yakareba kugaya kupfuura carbs, saka zvinokupa iwe pfungwa huru yekuzara, anowedzera.

DeRobertis anoratidza mazai mairi (akaomeswa-kuvira kana uri kuatora kuenda-kuenda), kana chimwe chinhu senge mazai machena anoruma kana omelet yakazara nemavheji kana iwe uchikwanisa kugara pasi kuti udye.

3. Ramba uine hydrated

Paunenge uchirongedza chikafu chako chezuva racho, usakanganwa nezve zvimwe zvinwiwa zvine shuga shoma, zvakare.

"Kukwana hydration kwakakosha mukusimudzira hutano hwakanaka, kunyanya kana uchirarama nechirwere cheshuga, saka ndinoda kukurudzira kuzadza bhodhoro rako remvura uye kurigadzirira kushandisa zuva rese," anodaro Zanini.

4. Snack zvine hungwaru

"Chero nguva iyo mumwe munhu paanotora nguva yakareba asina kudya, vanoguma vaine nzara uye kazhinji vanodya zvakanyanya," anodaro DeRobertis. "Kudya zvakanyanya ndiko kunowanzo kukonzera shuga zhinji muropa."

Ndicho chikonzero nei nguva dzose iri zano rakanaka kuva nezvikafu-zvekudya zvekudya zvekutendeuka paunenge uchida kukurumidza kuruma, uye iwo aunogona kutora nyore munzira.

Zvinhu zvishoma DeRobertis anokurudzira:

• 100-koriori bhegi renzungu
• mukombe wecottage cheese
• tambo chizi
• 0% yogati yechiGiriki
• veggies nehummus kana guacamole

Nguruve jerky isina nitrate zvakare iri smart sarudzo, sezvo iine yakawanda mapuroteni. Kana iwe usine nzara yekudya, zvakadaro, usamanikidze, DeRobertis anowedzera.

Zanini inokurudzira kuva nenzungu dzechingwa chinonaka, chinogutsa sezvo dzakazara nemapuroteni uye ane hutano mono- uye mafuta epolyunsaturated.

Tsvagiridzo inoratidza zvakare kuti kuchinjisa nzungu kwechikafu chisina kunaka senge mafriji kana machipisi kunogona kukubatsira kudzora huremu munguva refu.

Zadza chikafu kana chikafu chinenge kanokwana kuita maawa mana kusvika mashanu, Zanini anodaro.

5. Tarisa uone ma carbs akazara

Kana iwe uri kutenga chimwe chinhu kana iwe uchinge wabuda uye nezve, DeRobertis anokurudzira kutarisa iyo yakazara carb zvemukati. Kwekudya, tsvaga angangoita makumi matatu kusvika makumi mana emagiramu ehorubhu dzese kana zvishoma. Nezvikafu zvekudya, tarisa angangoita gumi kusvika gumi nemaviri magiramu e carbs akazara.

Vanhu vazhinji vanongotarisa shuga, DeRobertis anodaro, icho chinongova chidimbu chimwe chete chepuzzle.

"Makabohydrate ese anozopedzisira ave shuga kana achinge aputsika," anodaro.

Kana iwe uri kusarudza pakati pezvikafu zviviri, enda kune yakaderera carb imwe.

6. Tarisa imwe fiber

Iyo imwe caveat yekungotarisa yakazara carbs: fiber, chikafu chinononoka kugaya kuti chigare chakazara.

Kana zvigadzirwa zviviri zviine huwandu hwakaenzana hwe carbs yakazara asi imwe ine fiber yakawanda, enda neiyo.

IAmerican Diabetes Association inoti chikafu chine 2.5 magiramu efaibha chinoiswa sechinhu chakanaka sosi, uye avo vane magiramu mashanu kana anopfuura inyowani yakanaka, saka shingairira iwo manhamba.

7. Fungidzira ndiro yako

Paunenge uchinhonga zvekudya zvako zvemasikati kana zvekudya kwemanheru, isa chinangwa chekuzadza hafu yeplate yako nemavhegi asiri estarchy, semashizha emashizha, bhero mhiripiri, kana broccoli, anodaro Zanini.

Wobva wapatsanura imwe hafu pakati pemapuroteni, sehove yakakangwa, huku, kana tofu, uye kabhu ine hutano hwakafanana nembatatisi dzakabikwa, quinoa, kana bhinzi nhema.

8. Gadzira swap diki-yekucheka carb

Uine sangweji yekudya kwemasikati? Bvisa chidimbu chepamusoro chechingwa kuti chiite sandwich yakatarisana yakazaruka, iyo inodambura hafu ye carbs, anodaro DeRobertis.

Kana, sarudza yakaderera carb chingwa, kuputira, kana kunyange lettuce sehwaro. Pakudya kwemanheru, pamwe edza kuchinjisa mupunga wenguva dzose wemucheka weholiflower kana kuti panzvimbo pekudya pasita yenguva dzose enda kune zucchini noodles kana spaghetti squash.

9. Usatya kutarisa shuga yako yeropa

Anenge maawa maviri mushure mekudya, shuga yako yeropa inofanira kunge iri 140 kana zvishoma, uye kuyedza panguva ino kunogona kukubatsira kuti uone kubvumirira kwako kwecarb. Kana iwe ukadya huwandu hwakawanda hwe carbs uye shuga yako yeropa yakasvuurwa, izvo zvinogona kuratidza kuti iwe unofanirwa kucheka kumashure.

"Kana iwe uchinge waziva iyi [carb shiviriro] nhamba, inogona kukubatsira iwe kuita sarudzo dzine ruzivo kana iwe uri munzira," anodaro DeRobertis.

10. Tarisa ruzivo rwehutano

Kana iwe uchifanira kusarudza "chikafu chinokurumidza" pamazuva akabatikana, zvinobatsira kuti uzvidzidzise nezve ruzivo rwehutano hwekukurumidza kushandira maresitorendi. Kuziva zvaunofanira kusarudza usati waenda kunogona kubatsira iwe kunamatira nesarudzo dziri nani dzinopihwa kuresitorendi.

Iwe unogona kutarisa macalorie, makabhohaidhiretsi, shuga, uye zvimwe mukudya kubva kunzvimbo dzinonyanya kukurumidza chikafu pano.

11. Taura nenyanzvi

Mudzidzisi wezvekudya kana chirwere cheshuga anogona kukubatsira kuronga uye kuronga chirongwa chako chekudya, anodaro Zanini.

"Kudya uye nguva yekudya zvine hunyanzvi chaihwo pamazinga eruglucose mukati mezuva rose, saka kushanda nehunyanzvi kunogona kupa ruzivo rwakakosha mune izvo zvinonyanya kukuitira," anodaro.

Mallory Creveling, New York City-based freelance munyori, anga achifukidza hutano, kugwinya, uye chikafu kune anopfuura makore gumi. Basa rake rakaonekwa mumabhuku akaita seWomen's Health, Men's Journal, Self, Runner's World, Health, uye Shape, kwaakamboita basa revashandi. Akashandawo semupepeti kuDaily Burn uye Mhuri Circle magazini. Mallory, mudzidzisi wega akasimbiswa, anoshandawo nevatengi vega vega musimba muManhattan uye pasitudiyo yesimba muBrooklyn. Pakutanga kubva kuAllentown, PA, akapedza kudzidza kubva kuSyrause University's S.I. Newhouse Chikoro cheRuzhinji Rwekukurukurirana.