Maitiro Ekugadzirira Kwevhiki Yekukosha Kwemalanzi neRudzi rwechipiri Chirwere cheshuga

Zvemukati

• 1. Wana chokwadi chenyama
• 2. Ronga
• 3. Nyora pasi
• 4. Shop
• 5. Gadzirira mberi kwenguva
• Bika chikafu chidiki kamwechete
• Gadzirira pakupera kwevhiki
• Pasuru zuva rapfuura
• Gadzira zvigadzirwa nekuchengetedza
• Iva ne backup
• 6. Idya
• 7. Dzokorora, asi chengeta ichifadza

Chikwereti Mufananidzo: Sam Bloomberg-Rissman / Getty Mifananidzo

Kuronga kudya kwakanaka

Iwe unombozviwana iwe pachako uchirova iyo drive-thru yekudya kwemasikati nekuti iwe hauna kuwana nguva yekurongedza chimwe chinhu chine hutano mangwanani iwayo? Kana kuti pamwe unomuka uine chinangwa chakanaka asi wozopedzisira wakanda tsika dzakanaka dzekudyira parutivi kuti zvive nyore?

Kana zvirizvo, unogona kubatsirwa nekuronga kudya kwakanaka. Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga cheshuga.

Tarisa uone nhanho nomwe idzi dzekugadzirira kudya kwevhiki kwakakosha.

1. Wana chokwadi chenyama

Chikafu chaunodya chine basa rakakosha mukutungamira kweshuga. Chirwere cheshuga kuongororwa chinowanzouya nemazano ekudya ayo angaite senge anovhiringidza kana asina musoro pakutanga. Nhau dzakanaka ndedzekuti haufanire kutarisana neizvi wega. Uye paunowedzera kudzidza, zvinova nyore.

IAmerican Diabetes Association (ADA) inokurudzira kuti munhu wese ane chirwere cheshuga agamuchire kurapwa kwehutano hwekurapa (MNT). MNT inokupa iwe chikafu chakanangana zvakanyanya nezvaunoda.

Paunenge uchironga kudya, zvinonyanya kukosha kubata yako makabhohaidhiretsi kutora. Iyo ADA inokurudzira kuti iwe udye:

• 45 kusvika 60 magiramu e carbs pakudya kukuru
• 15 kusvika ku30 magiramu pane imwe neimwe yekudya

Wako akanyoreswa dietitian (RD) kana Certified chirwere cheshuga mudzidzisi (CDE) achashanda newe kukudziridza chirongwa chako chekudya. Ivo zvakare vanozotarisa mukati mako nekufamba kwenguva kuti vatarise kufambira mberi kwako uye nekubatsira kugadzirisa.

Kurudziro yeADA inongedzo huru kune vanhu vane chirwere cheshuga. Ivo zvirokwazvo havazoshandira munhu wese. Chimwe chikamu chakakosha iyo Glycemic Index (GI) yechikafu. Ichi chiyero chekuwanda kwechikafu chakapihwa makabhohaidhiretsi chinosimudza shuga yeropa. Mimwe mienzaniso yemakabohydrate ane yakaderera GI ndeaya:

• oatmeal
• pasi-dombo gorosi rakazara
• mbatatisi
• nyemba
• michero mizhinji uye isina-starchy miriwo

Kwete kufarira MNT? Unogona kugara uchishandisa nzira yeplate yechikamu kudzora kuti ikubatsire kudzidza kudzikamisa kudya kwako. Iyi nzira inokurudzira kuzadza:

• hafu yeplate yako ine isina-starchy veggies
• kota yeplate yako ine mapuroteni akaonda
• kota yeplate yako ine zviyo nemastggie veggies

Kumisikidza zvidiki, zvinokwanisika zvinovaka muviri zvehutano zvinogona zvakare kumisikidza iwe kubudirira. Semuenzaniso, edza kudzora zvinwiwa zvine shuga, kana kuseta huwandu hwemazuva ekudya kunze pasvondo.

Ino zvakare inguva yakanaka yekudzokorora zvimwe zvikamu zvehurongwa hwako hwekurapa. Semuenzaniso, chirongwa chako cheshuga cheshuga chinokwana sei muhupenyu hwako hwezuva nezuva? Basal insulin inogona kubatsira kuchengetedza shuga yako yeropa iri pasi pesimba pakati pekudya, uye nematanho matatu esarudzo, unogona kushanda nachiremba wako kuti uone kuti ndeipi yakakodzera zvakakwana pane zvaunoda. Uri kutsvaga kumwe kuchinjika maererano nenguva dzekudya? Basal insulin inogona kukubatsira kuti uite izvozvo!

2. Ronga

Iyi nhanho iri kaviri.Kutanga, iwe unofanirwa kugadzira chirongwa chezvehutano chakakwana uye chekurapa uchishandisa ruzivo rwawakadzidza mudanho rekutanga. Uri kuedza kudzivirira kana kudzikisa yakanatswa macarhydrate neshuga? Pane imwe yemishonga yako here inokanganisa chirongwa chako chekudya? Iwe unoda here kuisa zvimwe zvine fiber-zvakapfuma zvekudya mune kwako kudya? Chirongwa chekudya zvinovaka muviri chinogona kukubatsira kuita sarudzo panguva yekudya kuzadzisa zvinangwa zvako zvehutano nekugadzirisa chirwere cheshuga.

Heano mamwe madhairekitori ezvekudya:

• Idya chikafu chine michero nemiriwo yakawanda.
• Sanganisa zviyo zvakazara sequinoa, mupunga wakasviba, uye oatmeal, uye mapuroteni akaonda senge hove, huku, uye turkey.
• Tora mafuta ane hutano, senge nzungu, mhodzi, uye maavocado.
• Dzivisa kana kudzora mafuta akazara uye anotapira, shuga yakagadziriswa, uye sodium.

Nezvinangwa zvakakura zvehutano mufungwa, chikamu chechipiri chedanho iri kugadzira chirongwa chinogadzirika chevhiki nevhiki. Ronga imwe nguva Svondo yega yega - kana chero zuva rinoshanda zvakanyanya kwauri - kusarudza zvauchazogadzirira kudya kwemasikati zuva rega rega vhiki iro. Unganidza mabikirwo kubva kumabhuku ekubika uye maforamu epamhepo, kana tarisa aya mazano ekurudziro:

• Soupu ari nyore kugadzira uye akareruka kurongedza pamberi penguva, kunyanya kana ichigadzirwa mune inononoka mubiki uye wozoomeswa nechando muzvikamu zvakakura zvekudya.
• Ongorora aya mazano kuti uwedzere pane yako yevhiki masikati chirongwa.
• Sarudza chirwere cheshuga-chinoshamisira superfood kubva pane ino runyorwa, uyezve wozowana kamukira inoisa pamberi nepakati.

Nyora masikati ako akarongwa pasi mukabhuku, nyora iwo pakombuta yako, kana shandisa app pane yako smartphone. Iwe unogona kutombozvinyora pasi pane inonamira katsamba. Dzimwe nguva zvinobatsira kana ikasanzwa kunge rakakura basa!

3. Nyora pasi

Paunenge uchinge wawana kudya kwakarongwa kunze, ita rondedzero yegirosari. Ive neshuwa yekutarisa izvo zvaunotova nazvo mumba mako kuti usatenge zvakapetwa.

Iwe unozoona kuti akawanda mabikirwo anodaidzira iwo mamwe ezvigadzirwa zvekutanga, semiti inonhuwirira, mafuta omuorivhi, uye hupfu hwese hwegorosi. Zvinhu izvi zvichagara kwenguva, saka hauzodi kuzvisanganisa pane ako runyorwa rwevhiki. Kuunganidza zvinonhuwira nemakwenzi zvinonyanya kubatsira. Ivo vanowedzera matani ekunaka kune madhishi pasina kukwikwidza yako yekudya sodiamu.

Zvakakoshawo kuwedzera zvinhu zvinokubatsira kugadzirira, kurongedza, uye kutakura mabiko ako. Izvo zvinoshanda kwauri zvinoenderana nesarudzo yako pachako uye chikafu chauri kugadzira. Mimwe mienzaniso inosanganisira:

• zip-yepamusoro mapurasitiki
• ma microwave-akachengeteka midziyo ine zvikamu
• masoni zvirongo nemabhodhoro
• akaputirwa masikati mabhokisi ane echando mapaketi

Edza kuronga rondedzero yako yekutenga nechikamu, senge miriwo uye zvigadzirwa, dairy, uye nyama. Nyora yako runyorwa mune inotakurika notibhuku kana shandisa app pane yako smartphone kuti iwe ugone kuunza nayo iwe kuchitoro. Mamwe maapplication anogona kutoita rondedzero yekutenga iwe zvichienderana nemaresipi aunosarudza!

4. Shop

Chinotevera chikamu chinonakidza: Tora runyorwa rwako uye uende kuchitoro! Kunamatira kune rondedzero kunogona kukubatsira kuti urege kuyedza chikafu chisina kudya chinobuda kwauri kubva kumashalofu. Usati waenda kuchitoro, tarisa mukati uine nzara yako. Kana iwe uine nzara, idya kana chikafu. Tinowanzo tenga zvimwe patinotenga nenzara.

Ziva kujairika neyako grocery uye dzidza marongero acho. Zvizhinji zvezvinhu pane zvine utano girosari rondedzero zvichawanikwa pane ekunze mamhedzisiro echitoro. Iwo maisisi ari pakati anowanzo chengeterwa kuti agadziriswe, sarudzo dzisina hutano, semakuki, zvihwitsi, uye machipisi. Uyezve, kana uchinge wadzidza marongero, hauzotambisa chero nguva kutsvaga chimwe nechimwe chinhu!

Zvimwe zvitoro zvine zvakare mabasa ekuendesa ayo anotendera iwe kuti utarise zvinhu nemitengo pamhepo, wobva wawedzera kune yako yekutenga yedhijitari, uye isa odha yekuendesa. Kana kunetsekana kwako kukuru kuri kuwana nguva yekuenda kuchitoro, mhinduro iyi inogona kukushandira.

5. Gadzirira mberi kwenguva

Iwo mukana wekugadzirira haugumi. Izvo zvese zvinodzika kune izvo zvinoenderana neyako purogiramu uye maitiro. Heano mamwe mazano:

Bika chikafu chidiki kamwechete

Gadzira hari yemuto nemusi weMuvhuro manheru wozvimisikidza mumidziyo inochengetwa nemicrowave kuti utore masikati kana maviri gare gare. Imwe mhinduro iri nyore ndeyekubika mazamu ehuku kutanga kwevhiki uye kuapatsanura kuita zvikamu. Ipapo iwe unogona kukurumidza kuwedzera zvimwe kune saladhi kana yekumhanyisa-fry recipe gare gare muvhiki.

Gadzirira pakupera kwevhiki

Dzimwe nguva chikamu chekubika icho chinotora nguva yakawanda chiri kugadzirira zvese zvinoshandiswa. Kana iwe uine nguva pakupera kwevhiki, cheka michero nemiriwo yawakatenga kuchengetedza nguva gare gare. Zvinogona kubatsira kuita izvi nemazvo paunosvika kumba kubva kuchitoro, usati waisa zvigadzirwa mufiriji.

Pasuru zuva rapfuura

Kunyangwe iwe uchibika zvese zvako zvekudya neSvondo kana kuzvipira kutora husiku humwe panguva, kugadzirira uye kurongedza masikati ako husiku hwapfuura (kana pakutanga) mutambo wekuchinja.

Gadzira zvigadzirwa nekuchengetedza

Tsvaga zvinhu zvinoshanda pane izvo zvaunoda. Semuenzaniso, kana iwe uine saradhi yekudya kwemasikati, shandisa chirongo chemason kuti uichengete.

Wedzera chikamu chekupfekedza saladhi kusvika pazasi pechirongo, wobva wawedzera dura remidziyo yakasimba isingazonetseke, senzungu, huku, avocado, kana zai rakaomeswa. Tevere kurongedza mumashizha ako emashizha nemiriwo, uye kusasa imwe michero yakaomeswa kana chizi pamusoro. Kana wagadzirira kudya, ingo zunza chirongo kuti usanganise zvese, wobva wavhura uye unakirwe!

Midziyo zvakare inobatsira iwe kunamatira kune akakodzera chikamu chikamu. Ingo rangarira kuyera usati wawedzera zvigadzirwa zvako.

Iva ne backup

Kana hofisi yako iine firiji, funga kusiya kudya kumwe mukati imomo vhiki, kuitira kuti ukangokanganwa kuunza imwe. Kana paine furiza, unogona kukanda chikafu chakaomeswa kana maviri kuti akubatsire kuramba uri munzira, kunyangwe nepo hupenyu huchiedza kupinda munzira yechirongwa chako.

6. Idya

Runako rwekugadzirira chikafu pamberi penguva ndechekuti zvinokusunungura iwe kuti unakirwe chaizvo masikati. Izvo zvinoenda kunotsvaga basal insulin maitiro ayo anokushandira iwe. Panzvimbo pekushandisa maminetsi makumi maviri ezororo rako rekudya kwemasikati kutyaira kuenda nekudzoka kuresitorendi, iwe unongoerekana wave nenguva iyoyo kumashure muhupenyu hwako. Iwe hauchafanirwi kupfekedza chikafu chako - unogona kunanzva kuruma kwega kwega panzvimbo. Kana uine nguva yakareba yekudya kwemasikati, unogona kudya uye wozofamba mushure!

7. Dzokorora, asi chengeta ichifadza

Zvisinei nekuronga nekugadzirira kwakawanda kwaunoita, usatarisira kuti uve wakakwana. Kana ukarasikirwa nezuva, usanetseke. Funga nezvazvo sechiitiko chekudzidza: Chii chakakutadzisa kunamatira kuchirongwa chako musi iwoyo? Nderudzii rwemhinduro iwe raunogona kushandisa kuti ubatsire kutenderera icho chipingamupinyi mune ramangwana?

Rangarira, dai wanga usiri kurongedza chero kudya, imwe kana maviri pasvondo kutanga kukuru!

Kana svondo rapera, imwe iri kukona. Ingo rangarira kuti iwe wakanyatsogadzirira kubata izvi vhiki rega rega kupfuura zvawanga uri pakutanga. Vamwe vanhu vangangoda kushandisa iwo mabikirwo akafanana vhiki imwe neimwe, asi kune vamwe, mutsauko wakakosha. Shandura iyo kana iwe uchinzwa kudiwa!

Usakanganwa kuti iwe unogona kugara uchikumbira nhengo yeboka rako rezvehutano rubatsiro kana iwe uchinzwa wakanamatira. Kune zviuru zvehutano zvine hutano kunze uko. Nakidzwa nazvo! Zviyeuchidze iwe kuti unzwe zvakanaka nezve kutora matanho kune hupenyu hune hutano.