Kudya Kwakakodzera kwePrediabetes

Zvemukati

• Maitiro ekudyidzana anoenderana nema prediabetes
• Kudya zvine hutano
• Tarisa carbs ine glycemic index
• Chikamu chekutonga
• Kudya zvimwe zvekudya zvine fiber
• Cheka zvinwiwa zvine shuga
• Inwa doro zvine mwero
• Idya nyama dzakaonda
• Kunwa mvura yakawanda
• Kudzidzira muviri uye kudya kunofamba pamwe chete
• Kutyora keteni ye prediabetes

Chii chinonzi prediabetes?

A prediabetes diagnostic inogona kutyisa. Ichi chiitiko chinoratidzirwa neasina kujairika yakakwira shuga yeropa (glucose) kazhinji kazhinji nekuda kwekudzivirira insulin. Aya mamiriro ezvinhu umo muviri usingashandise insulin zvakanaka. Iyo inowanzo kuve inotungamira kunyora 2 chirwere cheshuga.

Sekureva kweMayo Clinic, vanhu vane prediabetes vari panjodzi yekuwedzera chirwere cheshuga. Uine prediabetes, iwe unogona zvakare kuve panjodzi yekuvandudza chirwere chemoyo.

Zvisinei, kufungidzirwa kwechirwere cheshuga hazvireve kuti uchawana chirwere cheshuga chechipiri. Chinokosha kupindira kwekutanga - kuti utore shuga yako yeropa kunze kweiyo prediabetes renji. Kudya kwako kwakakosha, uye unofanirwa kuziva mhando chaiyo yezvikafu zvekudya.

Maitiro ekudyidzana anoenderana nema prediabetes

Kune zvakawanda zvinhu zvinowedzera njodzi yako kune prediabetes. Genetics inogona kutora chinzvimbo, kunyanya kana chirwere cheshuga chichifamba mumhuri yako. Nekudaro, zvimwe zvinhu zvinoita basa rakakura mukukura kwechirwere. Kusaita basa uye kuve nekufutisa zvakanyanya zvimwe zvinogona kuisa njodzi.

Mune prediabetes, shuga kubva muchikafu inotanga kuwedzera muropa rako nekuti insulin haigoni kuifambisa mumaseru ako.

Vanhu vanofunga nezvemakabohydrate seye anokonzera prediabetes, asi huwandu uye mhando yemacarhydrate anodyiwa mukudya ndizvo zvinokonzeresa shuga yeropa. Kudya kwakazadzwa nemahydrohydrate akacheneswa uye akagadziriswa ayo anogaya nekukurumidza anogona kukonzeresa ma spikes akakwira mushuga yeropa.

Kune vanhu vazhinji vane prediabetes, muviri une nguva yakaoma kudzikisa mashuga eropa mushure mekudya. Kudzivirira shuga yeropa spikes nekutarisa yako makabhohaidhiretsi yaunodya kunogona kubatsira.

Paunodya macalorie akawanda kupfuura anodikanwa nemuviri wako, anochengetwa semafuta. Izvi zvinogona kukonzera kuti uwedzere uremu. Mafuta emuviri, kunyanya akatenderedza dumbu, akabatana ne insulin kudzivisa. Izvi zvinotsanangura kuti sei vanhu vazhinji vane prediabetes vane zvakare kufutisa.

Kudya zvine hutano

Iwe haugone kudzora zvese zvinenjodzi zve prediabetes, asi zvimwe zvinogona kudzikiswa. Hupenyu hwehupenyu hunogona kukubatsira iwe kuti urambe uine mwero weropa mashuga uye ugare mukati mehuremu hwakasimba huremu.

Tarisa carbs ine glycemic index

Iyo glycemic index (GI) chishandiso chaunogona kushandisa kuona kuti chimwe chikafu chingakanganisa sei shuga yako yeropa.

Chikafu chakakwira paGI chinokwidza shuga yako yeropa nekukurumidza. Chikafu chakatarwa pazasi pachiyero chine mashoma maitiro pane yako shuga yeropa spike. Zvikafu zvine high fiber zvakaderera paGI. Kudya kunoitwa, kunatswa, uye kushaya fiber uye michero kunyoresa kumusoro paGI.

Yakanatswa makabhohaidhiretsi akakwirira pane iyo GI. Izvi zvigadzirwa zvezviyo zvinogaya nekukurumidza mudumbu rako. Mienzaniso chingwa chena, mbatatisi, uye mupunga muchena, pamwe nesoda uye muto. Deredza izvi zvekudya pese pazvinogoneka kana uine prediabetes.

Zvikafu zvine mwero pakati peGI zvakanaka kudya. Mienzaniso inosanganisira yakazara-gorosi chingwa uye mupunga wakasviba. Zvakangodaro, hazvina kunaka sezvikafu zvinodzika pasi paGI.

Chikafu chakaderera paGI chakanakira shuga yako yeropa. Sanganisa zvinhu zvinotevera mukudya kwako:

• simbi-cheka oats (kwete pakarepo oatmeal)
• dombo-pasi chingwa chegorosi
• miriwo isingamuki, yakadai semakarotsi uye magidhi emumunda
• bhinzi
• mbatatisi
• chibage
• pasta (kunyanya gorosi rose)

Chikafu uye zvinyorwa zvekudya hazviratidze iyo GI yechinhu chakapihwa. Panzvimbo iyoyo nyora izvo zvemukati zvemukati zvakanyorwa pane zvakanyorwa kuti ubatsire kuona chinzvimbo cheGI chinzvimbo.

Rangarira kudzikisira kudya kwakazara kwemafuta kuti uderedze njodzi yekukura kwecholesterol uye chirwere chemwoyo, pamwe neepredhiabetes.

Kudya zvakavhenganiswa kudya inzira yakanaka yekudzikisa chikafu chakapihwa GI. Semuenzaniso, kana ukaronga kudya mupunga chena, wedzera miriwo nehuku kuti udzikise kugaya kwezviyo uye udzikise spiki.

Chikamu chekutonga

Kudzora chikamu kwakanaka kunogona kuchengetedza kudya kwako pane yakaderera GI. Izvi zvinoreva kuti iwe unogumira huwandu hwechikafu chaunodya. Kazhinji, zvikamu muUnited States zvakakura kwazvo kupfuura zvakafanirwa kushandira saizi. Bhagel inoshumira saizi inowanzo kuve hafu, asi vanhu vazhinji vanodya bhagi rose.

Zvinyorwa zvekudya zvinogona kukubatsira kuti uone kuti uri kudya zvakadii. Chinyorwa chinonyora macalorie, mafuta, makabhohaidhiretsi, uye rumwe ruzivo rwehutano kune iyo inoshumirwa.

Kana iwe uchidya zvinopfuura izvo zvinoshandirwa zvakanyorwa, zvakakosha kuti unzwisise kuti izvozvo zvinokanganisa sei kukosha kwehutano. Chikafu chinogona kunge chine magiramu makumi maviri ehydrohydrate uye zana nemakumi mashanu emacalorie pakushanda. Asi kana iwe uine maviri servings, iwe wakadya 40 magiramu ehydrohydrate uye 300 macalorie.

Kubvisa makabhohaidhiretsi zvachose hazvidiwe. Tsvagurudzo yazvino yakaratidza kuti yakaderera carb chikafu (isingasviki makumi mana muzana carbs) inosanganisirwa neiyo imwechete yekufa kwenjodzi inowedzera sekudya kwakanyanya kwehydrohydrate (inopfuura 70 muzana carbs).

Chidzidzo chacho chakacherekedza njodzi shoma yakatarwa kana ichidya makumi mashanu kusvika makumi mashanu muzana muzana makabhohaidhiretsi pazuva. Pane 1600-koriori chikafu, izvi zvaizokwana 200 gramu yemakabhohaidhiretsi zuva nezuva. Kuparadzira kudya kunze zvakaenzana mukati mezuva rese kwakanyanya.

Izvi zvinoenderana neNational Institutes of Health uye kurudziro yeMayo Clinic ye45 kusvika 65 muzana yemakoriori anouya kubva kumahydrohydrate zuva nezuva. Zvido zveumwe neumwe makabhohaidhiretsi zvinosiyana zvichienderana nehunhu hwemunhu uye nhanho yechiitiko.

Kutaura kune wezvekudya nezvezvimwe zvinodiwa zvinokurudzirwa.

Imwe yedzakanakisa nzira dzekugadzirisa zvikamu kudzidzira kufunga kudya. Idya kana uine nzara. Mira kana waguta. Gara, uye idya zvishoma. Tarisa pane chikafu nezvakanaka.

Kudya zvimwe zvekudya zvine fiber

Fiber inopa mabhenefiti akati wandei. Inokubatsira kuti unzwe zvizere, kureba. Fibha inowedzera yakawanda kuchikafu chako, ichiita kuti hutumbu huve nyore kupfuudza.

Kudya fiber-zvakapfuma zvekudya kunogona kukuita iwe kushomeka kwekudya zvakanyanya. Ivo zvakare vanokubatsira iwe kudzivirira iyo "tsaona" iyo inogona kubva mukudya chikafu chine shuga yakawanda. Aya marudzi ezvikafu anowanzo kukupa iwe kukura kukuru kwesimba, asi anoita kuti unzwe kuneta munguva pfupi yapfuura.

Mienzaniso yezvakakwira-fiber chikafu inosanganisira:

• bhinzi uye nyemba
• michero nemiriwo zvine ganda rinodyiwa
• zviyo zvezviyo zvakakwana
• zviyo zvakakwana, zvakadai sequinoa kana bhari
• zviyo zvese zviyo
• yose gorosi pasta

Cheka zvinwiwa zvine shuga

Imwe chete, gumi nemaviri-ounce inogona yesoda inogona kuva ne45 gramu yemakabhohaidhiretsi. Iyo nhamba ndiyo yakakurudzirwa makabhohaidhiretsi anoshandira chikafu chevakadzi vane chirwere cheshuga.

Soda masoda inongopa macalorie asina chinhu anoshandura kukurumidza-kugaya makabhohaidhiretsi. Mvura sarudzo iri nani kupedza nyota yako.

Inwa doro zvine mwero

Kuzvidzora mutemo wakanaka wekurarama nawo mune dzakawanda zviitiko. Kunwa doro hakuna zvakadaro. Zvidhakwa zvakawanda zviri kushayisa mvura mumuviri. Dzimwe jongwe dzinogona kuve neshuga yakakwira iyo inogona kukora shuga yako yeropa.

Sekureva kweavo, vakadzi vanofanirwa kungonwa chinwiwa chimwe chete pazuva, nepo varume vachifanira kuzvidzora kwete zvinopfuura zviviri pazuva.

Imwai servings inoratidzira kumashure kune chikamu kudzora. Izvi zvinotevera zviyero zvevhareji kamwe chete chinwiwa:

• 1 bhodhoro redoro (gumi nemaviri ounces emvura)
• 1 girazi rewaini (5 maununisi emvura)
• 1 pfuti yemweya yakasvibiswa, yakadai segin, vodka, kana whiskey (1.5 maununisi emvura)

Chengeta chinwiwa chako chakareruka sezvinobvira. Dzivisa kuwedzera majusi eshuga kana liqueurs. Chengeta girazi remvura padyo raunogona kunwa pariri kudzivirira kupera mvura mumuviri.

Idya nyama dzakaonda

Nyama haina makabhohaidhiretsi, asi inogona kuve yakakosha sosi yemafuta akazara mukudya kwako. Kudya yakawanda yemafuta nyama kunogona kutungamira kune yakakwira cholesterol mazinga.

Kana iwe uine prediabetes, chikafu chakaderera mumafuta akazara uye mafuta anotapira anogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo. Zvinokurudzirwa kuti udzivise kutemwa kwenyama nemafuta anoonekwa kana ganda.

Sarudza mapuroteni sosi senge anotevera:

• huku isina ganda
• zai rinotsiva kana mazai machena
• bhinzi uye nyemba
• zvigadzirwa zvesoya, senge tofu uye tempeh
• hove, senge cod, flounder, haddock, halibut, tuna, kana trout
• yakakora nyama yemombe, senge parutivi rwembudzi, pasi kutenderera, nyoro, uye kugocha nemafuta akachekwa
• hove, dzakadai segakanje, hove, shrimp, kana scallops
• turkey isina ganda
• mafuta mashoma eGreek yogati

Kucheka kwakanyanya kwenyama kune inenge 0 kusvika 1 gramu yemafuta uye makumi matatu nemazana macalorie paunzi. Yakakwira-mafuta nyama sarudzo, senge spareribs, inogona kuva neanopfuura magiramu manomwe emafuta uye zana macalorie paunzi.

Kunwa mvura yakawanda

Mvura chikamu chakakosha pane chero chikafu chine hutano. Inwa mvura inokwana zuva rega rega kuti urege kupera mvura. Kana iwe uine prediabetes, mvura ndiyo imwe nzira ine hutano pane mashuga eshuga, majusi, uye zvinwiwa zvine simba.

Kuwanda kwemvura iwe yaunonwa zuva rega rega kunoenderana nehukuru hwemuviri wako, danho rekuita, uye mamiriro ekunze aunogara.

Iwe unogona kuona kana uri kunwa mvura yakakwana nekutarisa huwandu hweweti paunoenda. Uyezve nyora mavara. Weti yako inofanira kuve yero yero.

Kudzidzira muviri uye kudya kunofamba pamwe chete

Kuita maekisesaizi chikamu chehupenyu hwese hune hutano. Zvinonyanya kukosha kune avo vane prediabetes.

Kushaikwa kwekurovedza muviri kwakabatanidzwa nekuwedzera insulin kusagadzikana, maererano neNational Institute of Diabetes uye Digestive uye Kidney Zvirwere (NIDDK). Kurovedza muviri kunokonzeresa tsandanyama kushandisa glucose yesimba, uye kunoita kuti masero ashande zvakanyanya ne insulin.

Iyo NIDDK inokurudzira kudzidzira mazuva mashanu pasvondo kwemaminitsi makumi matatu. Kurovedza muviri hakufanirwe kunge kunonetsa kana kunyanyisa kuomesa. Kufamba, kutamba, kuchovha bhasikoro, kutora kosi yekurovedza muviri, kana kutsvaga chimwe chiitiko chaunonakidzwa iyi mienzaniso yekuita basa.

Kutyora keteni ye prediabetes

Iyo fungidziro yekuti vanhu vakuru makumi masere nemana emazana ekuU.S. vane prediabetes. Zvichida zvakatonyanya pamusoro pazvo ndezvekuti makumi mapfumbamwe muzana havazive kuti vane mamiriro acho.

Kupindira kwekutanga kwekurapa kwakakosha kuitira kuti ubate mamiriro acho asati ashanduka kuita rudzi rwechipiri chirwere cheshuga. Kana iwe wakamboonekwa uine prediabetes, iwe nachiremba wako munogona kugadzira chirongwa chekudya icho chinobatsira.