Icho Icho Chinhu Hapana Mumwe Anokuudza Iwe Nezve Yakaderera Ropa Shuga

Zvemukati

• Idya maawa matatu kusvika mana ega ega.
• Sanganisira mapuroteni, mafuta, uye fiber nguva dzese.
• Sarudza inononoka-kugaya carbs.
• Deredza carbs kusvika ~ 30 magiramu pakudya.
• Usambobva pamba usina chekudya.
• Idya nekukurumidza sezvinobvira mushure mekudzidzira.
• Ongororo ye

"Izvo zvinofanirwa kuyamwa!" mumwe wevandaidzidza navo kukoreji akashevedzera pandakamutsanangurira kuti sei ndaifanira kuunza kudya kwangu kwemanheru ndozvidya mushure mechitima. Kufamba kwepasi pevhu kweawa kwaizoreva kuti shuga yangu yemuropa yaizodonha. Uye panguva iyoyo, ini ndakange ndadzidza nenzira yakaoma kuti yakaderera ropa shuga yaifanira kudzivirirwa chero zvodii. Zvikasadaro, ndingadai ndakabatikana nekupwanya migraine uye kusvotwa kwakanyanya izvo zvaizondiisa kunze kwebasa kwehusiku hwose.

Yakayamwa.Uye ichiri kudaro. Kare kumashure, wandaidzidza naye akabatawo kune chinhu chimwe hapana kana munhu akambokuudza nezvako nezvekuve neshuga yeropa shoma. "Zvinogona kunge zvisingaite kudzikisa huremu," akadaro achinzwira tsitsi. Kwete izvo zvandaida panguva iyoyo, asi handina kukwanisa kubatsira asi kubvuma.

Nguva dzese ini pandinoedza kutaura kumusoro kana kurasikirwa nemaviri epashure-pazororo mapaundi, hypoglycemia (yakaderera ropa shuga) inoita kuti zvinyanye kuoma. Kunyangwe ini ndichiedza kudya zvishoma zvishoma kana kurovedza muviri zvakanyanya, ndinopedzisira ndave kudedera, clammy, uye kutonhora, nehusimbe hwakasimba hunoita kuti musoro wangu unzwe kunge uchaputika. Mushonga wekudya zvinounza shuga muropa rangu, kunyangwe ndisina nzara.

Kana iwe uchida kuderedza uremu kana kuve neutano hwakanaka, asi wakambosangana nekudzikira kweropa-shuga maroadblocks, heano mamwe mazano ekuti ndakazviita sei. (Zvakakosha kucherechedza kuti kana uine chirwere cheshuga, kana usati wabvunza nachiremba wako pamusoro pemhando dzezviratidzo izvi, ita izvozvo kutanga uye zvakanyanya, sezvo mazano ekuchinja kwekudya achasiyana kune wese munhu.)

Idya maawa matatu kusvika mana ega ega.

Kuva nechimwe chinhu chekudya maawa matatu kusvika mana ega ega kunoita kuti shuga yako yomuropa irambe yakaenzana. Ingo ita shuwa kuti unochengeta izvo zvekudya zvakaringana. Kana uchingova nema makabhohaidhiretsi, sembiya yezviyo kana pasta ine muto wemadomasi, shuga yako yeropa inozokwira kumusoro ndokukonzera kuburitswa kweinowedzera insulin. Nepo insulin iri basa rekubatsira kuputsa glucose (shuga yeropa) kuti ishandiswe kana kuchengetwa sesimba, yakawandisa inogona kukonzeresa donhwe repashure-spike. Dzivisa izvi nekuenzanisa zviyo-zviyo carbs neprotein nemafuta, izvo zvinozeyiwa uye zvinopinzwa nemuviri zvishoma nezvishoma.

Uye zvinoshamisa kuti, kudya kazhinji kunogona kubatsirawo pakurasikirwa uremu. Kuziva kuti hausi kure kure nekudya kwako kunotevera kana chikafu chinodzivirira iwe kuti usvike kune iyo hangry nzvimbo kwaunodya chinhu chekutanga chaunoona.

Sanganisira mapuroteni, mafuta, uye fiber nguva dzese.

Kunyangwe chiri chikafu kana chikafu, izvo zvinhu zvine basa. Mapuroteni, mafuta, uye faibha zvese zvinoderedza kukwira kweshuga reropa rako mushure mekudya. Izvi zvakakosha nekuti paunenge uine hypoglycemia zvinogona kureva kuti uri pashuga ine njodzi muropa pakati pekudya, hypoglycemia inoshanda (iyo spike uye dhiza) ndizvo zvinoitika zvakananga mushure mekudya chimwe chinhu. Kusanganisira chikafu chine mapuroteni, mafuta, uye fiber (izvo zvandinodaidza kuti "magic 3") zvinogona kudzivirira izvi kuti zvisaitike.

Kwete chete "mashiripiti 3" anodzikamisa mazinga eshuga yeropa, izvi zvinovaka muviri zvinokuchengeta uchinzwa wakaguta kwenguva yakareba kupfuura kana iwe waizongotakura pacarbs. Zvokudya zvine mapuroteni zvinotora simba rakawanda kupisa kupfuura zvimwe zvekudya, uye mafuta nefiber zvinoderedza mwero wekuti chikafu chinobuda mudumbu mako. Zvakaguma nei? Iwe unopisa makorikori akawanda uye unonzwa uchigutsikana nezvishoma, zvose zviri zviviri zvakakosha kana uremu huri chinangwa chako.

Zveprotein, unogona kuwana zvekudya zvakaita sehuku, hove, nyama, mazai, tofu, bhinzi, nyemba, chizi, yoghurt yechiGiriki, kana cottage cheese. Zvine fiber-zvine chikafu zvinosanganisira zviyo zvakakwana, miriwo, michero, bhinzi, nyemba, uye nzungu nembeu. Kune ako mafuta, sarudza mafuta ane hutano senge mafuta omuorivhi, avocado, kana nzungu uye mhodzi. (Ona here kuitika patsva? Hongu, nzungu nemhodzi zvine mapuroteni matatu, mafuta, uye faibha-saka zvinogadzira chikafu chakakwana.)

Sarudza inononoka-kugaya carbs.

Kuchengeta mamwe makabhohaidhiretsi mukudya kwako kwakakosha kuchengetedza huwandu hweshuga yeropa, asi kusarudza chaiyo carbs kwakakosha. Haasi ese macarbs anogadzirwa akaenzana. Iwo macarbs ane yakakwira glycemic index (chiyero chekukurumidza uye kuti chikafu chinosimudza sei shuga yako yeropa) inogaya nekukurumidza kupfuura inononoka carbs, kana avo vane yakaderera GI level. Mune ino kesi, inononoka uye yakaderera ndiyo yakanyanya kunaka. Kudya chikafu chakadzika pane iyo glycemic index kwakaratidzwa kubatsira kudzora huwandu hweshuga yeropa, nepo chikafu chiri kumucheto wakakwirira weiyo GI spectrum zvichikonzera iyo spike uye kudonha nekukurumidza mushure mekudya. Kudzivisa kuparara kweshuga yeropa kuchakubatsirawo kugadzirisa uremu hwako nokuti unenge usina nzara uye uchakwanisa kubata nekuchiva zvakanyanya. Bhonasi: Zvikafu zvakawanda zvakaderera-GI zvakare zvinowanzove zvakakwirira mufiber.

Kana iwe uri kufunga nezvekutevera yakaderera-carb chikafu kuti udzivise shuga yeropa roller coaster, ramba uchifunga kuti izvi hazvina kuratidzwa senzira inoshanda yekurapa kweanoshanda hypoglycemia. Chimwe chikamu chemafuta uye mapuroteni anogona kushandurwa kuita glucose (shuga), asi maitiro acho haana kunyatsoshanda. Saka kana iwe ukasangana ne hypoglycemic episode, macarbohydrates ndiwo achaita kuti unzwe zviri nani.

Deredza carbs kusvika ~ 30 magiramu pakudya.

Nepo uchitevera yakaderera-carb chikafu isingakurudzirwe kune vanhu vane hypoglycemia, kuchengetedza carbs kuenderana uye zvine mwero kunogona kubatsira. Imwe ongororo yakawana kuti kudya zvidiki zvitanhatu pazuva, imwe neimwe iine magiramu makumi matatu emakabhohaidhiretsi, zvaive zvakanakira kudzikisira hypoglycemic zviratidzo. Kudya huwandu hwakaenzana hwemakabohydrate mumaawa mashoma mashoma kunoita kuti shuga yako yeropa igadzikane, kunyanya kana iwe uchitarisa pazvikafu zvakapfuma mufibre uye zvakaderera pane glycemic index.

Paunocheka zvishoma pamacarbohydrates kuti ugare paanenge magiramu makumi matatu pakudya, kutsiva macalories aya nemapuroteni anogona kubatsira kuchengetedza macalorie aunoda kupa muviri wako uye kupora kubva pakushanda. Mapuroteni nemafuta zvine zvakati wandei pane zvine chekuita neshuga yeropa uye insulin mazinga pane makabhohaidhiretsi, saka kuyeuka kuti ndiro yakaenzana yemacros inochengetedza huwandu hweshuga yeropa zvakajairika uye zvinokubatsira kurasikirwa nehuremu. (Zvisinei, haufanire kuverenga macalorie kuti uone kubudirira.)

Iyi nzira ine mwero-carb inogona kubatsira nechikamu chekudzora, icho chinogona kubuda kunze kana zviyo zvabatanidzwa. Kuwana mashoma macalories kubva kucarbs uye nezvimwe kubva pakuzadza mapuroteni uye moyo-ane hutano mafuta kunogona kukubatsira iwe kudonhedza humwe huremu uye kuchengetedza uremu iwoyo pasina kumbonzwa uchinyimwa. (Iyi nzira yekudya ndiyo hwaro hwekudya kwakadai seWhole30 uye Paleo.)

Usambobva pamba usina chekudya.

Ndinogara ndiine bhegi remaarumondi mbishi muchikwama chega chega, mukamuri yangu yegirovhosi, uye bhegi rekurovedza muviri saka handife ndakabatikana ndichiziya nenzara neshuga yeropa kana ndichiti, kubhuka kweresitorendi kunodzoserwa kumashure kana kuti ndinofanira kuita zvimwe zvinhu mushure mekurovedza muviri. Kutakura zvinwiwa haisiriyo nzira huru yekudzivirira shuga yakadzika muropa kana zuva rako risingaendi sezvakarongwa kana kuti iwe unoda kukwidziridzwa pamberi pekirasi yehutano, asi zvakare yakakosha kukubatsira kuti uderedze huremu. Nzara muvengi wako kana zvasvika pakurasikirwa nehuremu, saka kuve nehutano svutugadzike paruoko kunogona kukubatsira kuti urege kubata chimwe chinhu chisiri chakakodzera kana uchiziya nenzara. Edza kuva nechingwa chine slow carbs, protein, mafuta, uye fiber maawa maviri kana zvakadaro usati waita Workout. (Yakabatana: Iyo Yakanakisa Pre- uye Post-Workout Snacks yeYese Workout)

Idya nekukurumidza sezvinobvira mushure mekudzidzira.

Sezvo ini zvandakadzidza kukoreji, iwe unofanirwa kudya zvakaringana chaipo mushure mewe kurovedza muviri kudzivirira madonhwe eshuga eropa. Ino ndiyo nguva yakanaka-kunyange inobatsira-kuva ne-carbs inokurumidza kupisa semupunga chena kana mbatatisi. Aya macarbs anokurumidza kupisa anounza shuga yako yeropa nekukurumidza, asi anofanirwa kugara akabatanidzwa nemamwe mapuroteni kubatsira kuvakazve tsandanyama dzako. Zvinwiwa zvinonyudzwa nekukurumidza kupfuura zvimedu, saka kuva neprotein inozunungusa nebhanana isarudzo yakanaka. Iwe unogona kutevera nechikafu chakakodzera muawa kana maviri.

Vazhinji vevatengi vangu vari kuyedza kuderedza uremu vanofunga kuti vanogona kudzivirira kudzosa macalorie avakapisa mushure mekuita maekisesaizi nekusvetuka chikafu mushure mekurovedza muviri. Asi pakupedzisira, vanozopedzisira vodya zvimwe gare gare nekuti vanozvibvumira kuti vawane nzara zvakanyanya (tisingataure nezvematambudziko avanokonzeresa nekusasimudza tsandanyama kuti vadzore). Ndicho chikonzero kuva neutano hwepamusoro-protein snack post-Workout ipfungwa yakanaka-inogona kubatsira kuchengetedza kudya kwako mugwara kuitira kuti usazopedzisira wanyanyisa pakudya kunotevera.

Ongororo ye