3 Zvikonzero Takasarudza Yakaderera-Mafuta, Kudyara-Yakavakirwa Kudya Kugadzirisa Yedu Diabetes

Zvemukati

• 1. Kudzora huremu
• 2. Simba
• 3. Njodzi shoma yechirwere chenguva refu chisingaperi
• Izuva ripi pane kudya uku rinotaridzika sesu
• Kutora

Mukutsvaga simba rakawanda uye zvirinani kudzora shuga muropa? Iyo yakaderera-mafuta, yemichero-yakavakirwa, yakazara-chikafu mararamiro inogona kunge iri mhinduro. Vaviri vanotsigira chirwere cheshuga vanotsanangura kuti sei chikafu ichi chaive shanduko yemutambo kwavari.

Hutano uye hutano zvinobata mumwe nemumwe wedu zvakasiyana. Iyi inyaya imwe.

Munyika yanhasi, chirwere cheshuga chikafu chave chakaomarara. Kuwanda kwemazano - dzimwe nguva kunopesana - kunogona kukusiya uchinzwa kuvhiringidzika uye kusava netariro, kusava nechokwadi chekuti ungadya sei kudzora shuga rako reropa uye kudzikisa njodzi yako kumatambudziko enguva refu erudzi rwe1 kana 2 chirwere cheshuga.

Isu tave tichirarama nerudzi rwe1 chirwere cheshuga kweyakaunganidzwa yakazara emakore makumi maviri nemashanu uye takaedza zvese mhuka- uye chirimwa-chakavakirwa yakaderera-makabhohaidhiretsi kudya.

Tisingazive izvi, isu tese takazvidya isu muinsulini kuramba nekudya kudya kwakanyanya mumafuta uye mapuroteni. Simba shoma, kusuruvara kwemhasuru, kushushikana, zvishuwo zvekudya, uye zvakaoma-kudzora shuga yeropa zvakatitambudza.

Mukutsvaga kwesimba rakawanda uye zvirinani kudzora shuga muropa, isu takachinjira kune yakaderera-mafuta, yekudyara-yakavakirwa, yakazara-chikafu mararamiro. Kudya chikafu ichi zvakanyanya kunatsiridza kudzora kweshuga muropa, kwakadzora kukosha kwedu kweA1C, kwakatipa matani esimba, uye kwakadzora mashandisiro edu einsulini neanosvika makumi mana muzana.

Kudyara-kwakavakirwa, chikafu chizere chinosanganisira michero, miriwo, nyemba, uye tsanga dzakazara ndezvimwe zvezvakanyanya kudya-zvine kudya pasi. Iwo akazara nemakirasi matanhatu akakosha ezvehutano, kusanganisira:

• mavhitaminzi
• zvicherwa
• faibha
• mvura
• antioxidants
• phytochemicals

Kudya yakaderera-mafuta, yekudyara-yakavakirwa, yakazara-chikafu chikafu inzira yakapusa yekuwedzera kudya kwako kwehutano, izvo zvinoderedza muviri wese kuzvimba, uye kusimudzira hutano hweese matishu mumuviri wako.

Kune avo vanorarama nechirwere cheshuga, kudya kwakakodzera kwakakosha. Nguva dzose bvunza chiremba wako usati watanga maitiro matsva.

Kunyange chirongwa ichi chingave chisina kukodzera munhu wese, chaive shanduko yemutambo kwatiri. Heano zvikonzero zvitatu nei tichifunga kuti tiri kubudirira pane yakaderera-mafuta, kudyara-kwakavakirwa kudya chirongwa.

1. Kudzora huremu

Zvese, zvisina kugadziriswa zvekudya zvemiti zvinotakurwa nemvura uye faibha, izvo zvinokanganisa dumbu rako uye zvinotumira chiratidzo kuuropi hwako kuti urege kudya pamberi wapedza macalorie akawandisa.

Nekudaro, iwe unozo "nyatso gadzira" usati wa "kora zvakakwana," inova nzira yakapfava yekudzivirira pakurwisa kudya macalorie akawandisa.

Zvatinoda zvekudya zvese zvinosanganisira:

• Mbesa: pinto bhinzi, navy bhinzi, dzakakamurwa pizi, nyemba, girini pizi
• Yakazara zviyo: mupunga une shavi, mapfunde, tefi, bhari
• Asina-starchy miriwo: zucchini, broccoli, karoti, beet, howa
• Leafy greens: lettuce, sipinashi, Swiss chard, arugula
• Starchy miriwo: mbatatisi, butternut squash, yam, chibage
• Zvibereko: maapuro, mapeya, bhuruu, mangos
• Mishonga uye zvinonhuwira: turmeric, sinamoni, cardamom, paprika

2. Simba

Kudya chakaderera-carb chikafu (icho chinowanzoitika kune avo vanorarama nechirwere cheshuga) vanogona chaizvo kuderedza ako masimba mazinga nekufamba kwenguva, nekuti kazhinji panowanzove isina kukwana glucose yehuropi hwako uye mhasuru.

Avo vanoteedzera yakaderera-carb chikafu havango ganhuriridze chikafu senge michero uye mbatatisi, asi zvakare ganhurira miriwo yakaita bhero mhiripiri nematomatisi, nekuti kunyangwe izvi zvekudya zvese zvinogona kuzviisa pamusoro pechavakapihwa zuva nezuva carbohydrate kudya.

Glucose ipeturu yezvinhu zvese zviri mumuviri wako, saka kana waita zvimwe chikafu chakazara makabhohydrate muchirongwa chako chekudya - semichero mitsva - huropi hwako uye mhasuru zvinogamuchira yakakwana glucose.

Izvo zvinoita kuti iwe unzwe zvakanyanya kwepfungwa kungwarira uye simba. Isu takaona kuti kudya chikafu-chakapfuma chikafu ndechimwe chezvinhu zvakapusa zvatingaite kuti zvinoshamisa - uye nekukasira - kuwedzera masimba esimba.

3. Njodzi shoma yechirwere chenguva refu chisingaperi

Kunze kwekugadzirisa chirwere chedu cheshuga, kune mamwe akawanda mabhenefiti ezvekudya uku. Kutsvagisa kunongedzera kuchinhu chekuti chakaderera-mafuta, chirimwa-chakavakirwa, chikafu-chizere chikafu chikafu ndiyo imwe yenzira dzinoshanda kwazvo dzekudzora njodzi yako yezvirwere zvisingaperi, zvinosanganisira:

• chirwere chemwoyo
• cholesterol yakawanda
• neBP
• gomarara
• chiropa chakakora
• itsvo kutadza
• peripheral neuropathy
• Chirwere cheAlzheimer

Izuva ripi pane kudya uku rinotaridzika sesu

Zuva rekuenzanisira raRobby

• Kudya kwemangwanani: 1 Keitt mango, 1 wepakati papapaya, 1 musoro weroma lettuce
• Kwekudya kwemasikati: 2 Keitt mango, 2 bhero mhiripiri, 1 bhegi rearugula
• Masikati snack: 1 kapu yemusango blueberries, 1/2 Keitt mango, 1/2 musoro weholiflower
• Kudya kwemanheru: kuwira arugula saladi

Koreshi 'zuva rekuenzanisira

• Kudya kwemangwanani: 1 mbichana mbichana, 1/2 Maradol papaya
• Kwekudya kwemasikati: 2 miriwo mbishi, 2 mango, 1 ndiro yakabikwa quinoa
• Masikati snack: 1/2 Maradol papaya, madomasi mashoma
• Kudya kwemanheru: hombe saradhi ine 3-4 mawoko echipinashi, 1/2 tsvuku hanyanisi, shredded zucchini, 2-3 madomasi, 1/2 mukombe garbanzo bhinzi, 1 shredded hombe karoti, 2 magaka, 1 tbsp. apple cider vhiniga, nezvinonhuwira zvinosanganisira curry poda, kumini, kusvuta paprika, nhema mhiripiri, kana cayenne mhiripiri
• Dessert: chando chinanazi ice cream kana mbiya yeacai

Kutora

Kana iwe uchifarira kudzikisa njodzi yako yechirwere cheshuga, kurasikirwa nehuremu, kuwana simba, kudya pasina zvinorambidzwa, uye kutaura zvakanaka kune zvishuwo zvekudya zvakanyanya, ipapo yakaderera-mafuta, yemichero-yakavakirwa, yakazara-chikafu chikafu inogona kunge iri mhinduro chete iwe ndanga ndichitsvaga. Zvanga zviri zvedu.