Zvinogona kudyiwa neshuga
Zvemukati
- Tafura yezvikafu zvevanhu vane chirwere cheshuga
- Unogona here kudya zvihwitsi mune chirwere cheshuga?
- Chii chekudya kudzikisa chirwere cheshuga
Kudya kwemunhu ane chirwere cheshuga kwakakosha kuti huwandu hweshuga yeropa hudzorerwe uye uchengetwe nguva dzose kudzivirira shanduko senge hyperglycemia uye hypoglycemia kuti irege kuitika. Naizvozvo, zvakakosha kuti kana uchinge waonekwa kuti une chirwere cheshuga, munhu wacho anoenda kuna chiremba wezvehutano kuti aongorore hutano hwakakwana uye chirongwa chezvehutano chinoenderana nezvinodiwa chinoratidzwa.
Mune kudya kwechirwere cheshuga kwakakosha kuisa uye kuwedzera huwandu hwezvikafu zvine fiber, sezvo zvichibatsira kudzora huwandu hweshuga, inonzi glycemia, pamwe nekudya chikafu chine yakaderera glycemic index, ndiko kuti, chikafu chinowedzera huwandu hweshuga yazvino. Uye zvakare, zvakakosha kudzora kudyiwa kwezvikafu zvine mafuta, sezvo paine njodzi yekuti munhu arambe aine chirwere chemwoyo, kuwedzera kune chirwere cheshuga.
Tafura yezvikafu zvevanhu vane chirwere cheshuga
Iyi tafura inotevera inobatsira vanhu vane chirwere cheshuga kuti vazive kuti ndezvipi zvekudya zvinotenderwa, izvo zvinorambidzwa uye zvinofanirwa kudzivirirwa:
| Kubvumidzwa | Zvine mwero | Dzivisa |
| Bhinzi, nyemba, nhova uye chibage | Mupunga webrown, chingwa chebhuruu, mukoma, mukaka weupfu, mapopu, mapizi, hupfu hwechibage, mbatatisi, manhanga akabikwa, mufarinya, yamu nematipipi | Muchena, mupunga muchena, mbatatisi yakachekwa, zvekudya zvekudya, puff pastry, furawa yegorosi, makeke, chingwa cheFrance, chingwa chena, bhisikiti, Waffle |
Michero yakaita semaapuro, mapere, orenji, mapichisi, matangerini, michero mitsvuku nemabanana girini. Zvinokurudzirwa kuti zvidyiwe nepeel. Muriwo wakadai setisi, broccoli, zucchini, howa, hanyanisi, madomasi, sipinashi, kolifulawa, mhiripiri, biringanya uye makarotsi. | Kiwi, vise, papaya, pine koni, mazambiringa uye mazambiringa. Beetroot | Zvibereko zvakaita semadate, maonde, visi, michero yesirusi uye jelly neshuga |
| Mbeu dzese dzakadai seoats, chingwa chine shava nebhari | Wholemeal pancake akagadzirirwa kumba | Zviyo zvine maindasitiri zvine shuga |
| Nyama dzisina mafuta, dzakadai sehuku isina ganda uye turkey nehove | Nyama tsvuku | Sausage, senge salami, bologna, ham uye mafuta enguruve |
| Stevia kana stevia zvinotapira | Zvimwe zvinotapira | Shuga, huchi, shuga tsvuku, jamu, manyuchi, nzimbe |
| Sunflower, linseed, chia, manhanga mbeu, michero yakasvava yakadai nzungu, shezi, maamondi, nzungu, nzungu | Maorivhi, mafuta eflakisi (mune mashoma mashoma) uye mafuta ekokonati | Chikafu chakabikwa, mamwe maoiri, majarini, bota |
| Mvura, isina kutapira tii, yakasarudzika yakasvinwa mvura | Ishuga-isina michero yemichero yakasikwa | Zvinwiwa zvinodhaka, majusi ane maindasitiri uye zvinwiwa |
| Mukaka, yakaderera-mafuta yogati, yakaderera-mafuta chena chizi | - | Mukaka wese uye yogati, chezi chezi, mukaka wakanyoroveswa, kirimu yakasviba uye kirimu chizi |
Iyo yakanaka ndeyekugara uchidya zvidiki zvidiki zvechikafu maawa matatu ega ega, uchigadzira matatu makuru uye maviri kusvika matatu kutapira pazuva (pakati pemangwanani, pakati pemasikati uye nguva yekurara isati yasvika), tichiremekedza chirongwa chekudya.
Michero inobvumidzwa mune chirwere cheshuga haifanire kudyiwa uri wega, asi inofanira kuperekedzwa nezvimwe zvekudya uye, zvirinani, pakupera kwekudya kukuru, senge masikati kana kudya kwemanheru, nguva dzose muzvikamu zvidiki. Izvo zvakakosha kupa kukoshesa kunwa kwemuchero wese uye kwete mujusi, nekuti huwandu hwefibisi ishoma.
Unogona here kudya zvihwitsi mune chirwere cheshuga?
Iwe haugone kudya zviwitsi mune chirwere cheshuga, sezvo zviine huwandu hwakawanda hweshuga, izvo zvinoita kuti huwandu hweglucose hwakwira uye chirwere cheshuga chisadzorwe, zvichiwedzera njodzi yezvirwere zvine chekuita neshuga, zvakadai sekupofomara, matambudziko emoyo, matambudziko eitsvo uye kunetseka kupora , Semuyenzaniso. Ona rondedzero izere yezvakakura shuga chikafu kuti udzivise.
Nekudaro, kana iwe uchidya zvakanaka uye rako reropa glucose richidzorwa, unogona dzimwe nguva kunwa mamwe maswiti, kunyanya zvakagadzirirwa kumba.
Chii chekudya kudzikisa chirwere cheshuga
Kuti udzikise shuga yeropa uye kudzora chirwere cheshuga, zvinokurudzirwa kuti udye zvekudya zvine fiber pamwe nekudya kwese, uye iwe unofanirwa kudya anove mashoma magiramu 25 kusvika makumi matatu pazuva. Uye zvakare, sarudzo inofanirwa kupihwa kune chikafu chine yakaderera uye yepakati glycemic index, inova yakakosha kukosha kuziva kuti yakawanda sei chimwe chikafu chakapfuma muma carbohydrate uye ichiwedzera huwandu hweshuga muropa.
Kudzora chirwere cheshuga kwakakosha, mukuwedzera kune kudya kwakaringana, kuita zviitiko zvekuita sekufamba kana kudzidzira imwe mhando yemitambo kwemaminetsi makumi matatu kusvika makumi matanhatu pazuva, sezvo izvi zvichizobatsira kudzora huwandu hweshuga yeropa, nekuti mhasuru inoshandisa glucose panguva yekurovedza muviri. Zvinokurudzirwa kuti usati waita chiitiko ichi, munhu wacho anoita tudyo tudiki kudzivirira hypoglycemia. Ona izvo chirwere cheshuga chinofanira kudya usati wadzidzira.
Uye zvakare, zvakakoshawo kuyera huwandu hweshuga muropa mazuva ese uye kushandisa mishonga inoratidzwa nachiremba, pamwe nekukumbira kutungamira kweanodya kuitira kuti kuongororwa kwakaringana kuitwe. Ona muvhidhiyo pazasi kuti chikafu cheshuga chinofanira kunge chakaita sei:
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