Tora 2 Chirwere cheshuga uye Kudya: Zvaunofanira Kuziva

Zvemukati

• Sarudza yako inokurumidza-kugaya carbs zvakanyatsonaka
• Sarudza yakazara-zviyo macarhydrate masosi
• Sarudza yakaderera-mafuta mhuka mapuroteni sosi uye ane hutano mafuta
• Simudza michero yako uye kudya kwemiriwo
• Ronga nguva dzako dzekudya
• Zvaunogona kuita ikozvino

Nei kudya kwangu kuchikosha?

Haisi chakavanzika chekuti kudya kwakakosha kugadzirisa mhando 2 chirwere cheshuga. Kunyangwe pasina hukuru-hukuru-kudya kwese kweshuga manejimendi, dzimwe sarudzo dzekudya dzinofanirwa kuita senheyo yehurongwa hwako hwekudya. Zvirongwa zvako zvekudya zvinofanirwa kushanda nemuviri wako - kwete zvichipesana nazvo - saka zvakakosha kuti chikafu chaunodya chisakwate huwandu hwehuga hweropa rako kusvika kumusoro.

Sekureva kweAmerican Diabetes Association, iyo yakajairika shuga yeropa kune vanhu vane chirwere cheshuga iri pakati pe80 kusvika 130 mg / dL vasati vadya. Inofanira kunge iri pasi pe180 mg / dL anenge maawa maviri watanga kudya. Chiremba wako anokupa iwe wakasarudzika tarisiro yeshuga yeropa kukosha.

Ramba uchiverenga kuti udzidze zvakawanda nezvekuti zvaunodya zvinokanganisa sei shuga yako yeropa, uye kuti ndezvipi zvekudya zvaungangoda kutora muchitoro kana kukanda kunze kwepurry yako.

Sarudza yako inokurumidza-kugaya carbs zvakanyatsonaka

Kana mumwe munhu ane chirwere cheshuga ane shuga shoma yeropa (hypoglycemia), chipunu cheshuga kana huchi chinogona kubatsira kusimudza mazinga eglucose. Zvisinei, shuga inowanzoonekwa semesis yechirwere cheshuga nekuda kwekukurumidza kwainogona kukwirisa mazinga eruglucose kana ichidyiwa yega.

Kana iwe uine chirwere cheshuga, unofanirwa kunyatsoongorora kudyiwa kwako kwezvikafu zvine yakakwira glycemic index (GI). Iyo GI inoyera kuti nekukurumidza chimwe chikafu chinomutsa shuga yeropa. Izvo zvikafu zvine yakakwira GI zvinogona kukonzera zvisingadiwe spikes. Izvi zvinonyanya kuitika neshuga yakanatswa uye mamwe mafomu akareruka makabhohaidhiretsi semupunga chena, chingwa uye pasita.

Ita shuwa kuti mazhinji ako carb sarudzo akazara-zviyo, yakakwira-fiber sarudzo. Semuenzaniso, kana iwe uchida kuva nechimedu chechokoreti keke nechando, idya nekukurumidza mushure mekudya kudya kwakaringana nemapuroteni akaonda, mafuta ane hutano, miriwo, uye sarudzo dzakakwira-fiber senge bhinzi.

Kudya zvinokurumidza-kugaya zvekudya nezvimwe zvekudya kunobatsira kudzora kugaya kwavo uye kunobatsira iwe kudzivirira mapikicha mushuga yeropa. Kana iwe uchiverenga carbs, ive shuwa kuisa iyo keke kana iwe uchinge uchinge uchinge uchidya.

Sarudza yakazara-zviyo macarhydrate masosi

Kuganhurira nekukurumidza-kuchera carbs hazvireve kunzvenga ese carbs. Mbeu dzese, dzisina kugadziriswa inzira yakanaka kwazvo yesimba. Ivo zvakare vakapfuma mavitamini, zvicherwa, uye fiber. Yese-yezviyo sitachi ndiyo ine hutano zvakanyanya nekuti inowedzera chikafu uye inopinda muropa zvishoma nezvishoma.

Zvese-zviyo zvekudya sarudzo zvinosanganisira:

• chakamera uye chingwa chezviyo chakazara
• nyemba uye bhinzi
• yose gorosi pasta
• sadza remusango kana shava
• yakakwira-fiber yakazara-zviyo zviyo
• zvimwe zviyo zvakadai sequinoa, amaranth, uye mapira

Sarudza yakaderera-mafuta mhuka mapuroteni sosi uye ane hutano mafuta

Chikafu chakakwira mune sodium, mafuta akazara, cholesterol, uye mafuta anotapira anogona kukwidziridza njodzi yako yechirwere chemwoyo uye sitiroko. Zvisinei, izvi hazvirevi kuti iwe unofanirwa kudzivirira mafuta ese.

Sekureva kweHarvard School of Public Health, chikafu chine "mafuta akanaka" chinogona kubatsira kudzikisa cholesterol mwero. Monounsaturated uye polyunsaturated mafuta ese akanaka mafuta.

Edza kutsiva nyama tsvuku mundiro yako nehoga-3 fatty acid-yakafuma hove-yemvura hove salmon, mackerel, uye herring.

Zvimwe zvekudya zvekudya:

• mafuta omuorivhi
• avocado
• nzungu nembeu

Zvekudya zvekuganhurisa:

• nyama tsvuku
• zvakagadzirwa nyama yemasikati
• akakora-mafuta zvigadzirwa zvemukaka senge chizi

Simudza michero yako uye kudya kwemiriwo

Kuenzanisa makabhohaidhiretsi kwakakosha kune chirwere cheshuga-chinoshamisira chikafu. Yakagadziriswa uye yakanatswa carbs haisi sarudzo dzakanakisa, asi kusanganisira zviyo zvakakwana uye fiber yekudya inogona kubatsira munzira dzakawanda. Mbeu dzese dzakapfuma mune fiber uye zvinobatsira mavitamini uye mamineral. Dhijitari fiber inobatsira nehutano hwekudya, uye inokubatsira kuti unzwe kugutsikana mushure mekudya.

Zvibereko zvinowanzo rongedzwa nefibre, pamwe nemavitamini, zvicherwa, uye antioxidants. Ive neshuwa yekusarudza michero yakazara pamusoro pejusi kuti uwane iyo inobatsira fiber. Kana ganda rakawanda pachibereko, rinowedzera fiber.

Yakakwira-fiber michero sarudzo inosanganisira:

• blueberries
• raspberries
• mablackberries
• cranberries
• mapepa
• cantaloupes
• mazambiringa
• cherries

Zvibereko zvekuganhurira:

• manwiwa
• chinanazi
• mazambiringa akaomeswa
• apurikoti
• mazambiringa
• maranjisi

Muriwo zvakare kuwedzera kukuru kune kwese kudya. Iwo akadzika macalorie uye akakwirira mune zvemukati zvemukati kuitira kuti vagone kukubatsira iwe kuti unzwe uzere uine mashoma macalorie. Enda kune ruvara uye kuwedzera kwakasiyana. Dzimwe sarudzo dzakanaka dzinosanganisira:

• broccoli
• sipinashi
• mhiripiri
• karoti
• bhinzi yegirini
• madomasi
• celery
• kabichi

Ronga nguva dzako dzekudya

Kana iwe uine chirwere cheshuga, iwe unofanirwa kuparadzira yako makabhohaidhiretsi kutora mukati mezuva rese kuti udzivise zvisina kukodzera spikes mumazinga ako eshuga eropa. Uye uve shuwa kusarudza zvikamu zvinokubatsira iwe kusangana kana kuchengetedza yako huremu zvinangwa.

Ive neshuwa yekutarisa uye unyore mashuga eropa rako mukati mezuva rese, pamwe nepamberi uye mushure mekudya. Kana uine chero zvinokunetsa, taura nachiremba wako kana chiremba wezvekudya. Ivo vanogona kushanda newe kugadzira chirongwa chekudya chinokodzera zvakanyanya zvaunoda.

Zvaunogona kuita ikozvino

Kunamatira kune yakajairwa uye kugadzira chirongwa chakakodzera chekudya kwakakosha kugadzirisa chirwere chako cheshuga. Kudya kudya kwakaringana uko kunogonesa kutora kwako makabhohaidhiretsi, mafuta akaguta uye anotapudza, uye sodium inogona kukubatsira iwe kugadzirisa hutano hwako hwese.

Kuongorora mashuga eropa rako maererano nezvaunodya, paunenge uchishanda, uye paunotora mishonga yeshuga, zvakakoshawo. Nekufamba kwenguva, iwe unozosvika pakuziva maitiro anoita muviri wako kuzvikafu zvakasiyana panguva dzakasiyana dzezuva.

Kugara uchirovedza muviri pamwe chete nechikafu chine hutano kunogona zvakare kubatsira iwe zvirinani kubata chirwere cheshuga. Kuchengeta huremu hune hutano kunogona kubatsira kudzikisa shuga yako yeropa uye cholesterol, pamwe nekuvandudza yako BP.

Taura nachiremba wako nezve chirongwa chekurovedza muviri chakachengeteka kwauri uye chero mamwe matanho aunotora kuti uvandudze hutano hwako.