Zvokudya zveChirwere cheshuga: Iwo 7 Anonyanya Kukosha Mazano Ekudya

Ndezvipi zvekudya zverudzi rwupi rwechirwere cheshuga?

Chekutanga, musiyano unoitwa pakati perudzi rwechipiri nerudzi rwekutanga chirwere cheshuga. Muchirwere cheshuga chechipiri, kudya kunovaka muviri kwakasanganiswa nekusimbisa muviri kwakawanda kunogona kuvandudza kushorwa kwe insulin. Mune rudzi rwekutanga, kune rumwe rutivi, kudya kwakakodzera hakugone kubatsira kuvandudza chirwere. Zvakadaro, zvakakosha kuziva kuti ingani makabhohaidhiretsi ari muchikafu kuitira kuti ukwanise kubaya huwandu hwakakodzera hwe insulin uye kudzivirira yakaderera kana yakakwirira. Rudzi rwechipiri vane chirwere cheshuga vanotsamira pa insulin vanofanirawo kuziva mazinga ari muchikafu chavo.

Hapana taboo diabetics

Kutanga mashoko akanaka: shuga haisi taboo, uye zvokudya zvakakosha hazvidiwi. Iyo yaimbova "Yakakodzera kune vane chirwere cheshuga" label pamapaketi ezvekudya haipo. Mazano ezvekudya anoshanda kune vese varwere uye vanhu vane hutano.

1. Kudzidzira uye zvirongwa zvekudya: Zano rekudya, sekudzidziswa kwechirwere cheshuga, rinopa ruzivo rwakakosha rwehupenyu hwezuva nezuva, nekuti kuwedzera kwemashuga eropa kwakasiyana kune mumwe munhu uye zvinoenderana, pakati pezvimwe zvinhu, pakurema, nguva yezuva, kurovedza muviri uye kudya. composition. Nekubatsirwa kwechiremba, chirongwa chekudya chega chega chinogona kugadzirwa. Zvichienderana nechikamu chechingwa kana carbohydrate yaunodya, unogona kuverenga kuti mangani mayuniti e insulin ekubaya.
2. Kuzvibikira: Zvakanakisisa kutora chipunu chehuni mumaoko ako. Nokuti nenzira iyoyo une mhedziso yezvinoguma muchikafu. Izvi zvinowanzochengetedza munyu, mafuta uye macalorie. Ngwarira zvigadzirwa zve "kudya"! Parinoti "yakaderera-mafuta", inogona kunge iine shuga yakawanda seinotakura zvinonaka. Paunenge uchitenga, zviri nani kutarisa ruzivo pamusoro pekuputira.
3. Idya zvine mavara - muchero nemiriwo: Idya miriwo yemwaka nemichero. Iwo azere neane hutano zvinhu uye ane mashoma macalorie. Ingave seyakawanda dhishi yepadivi kana seyeredzi ine hutano, zvishanu zvekudya pazuva zvinokurudzirwa, kusanganisira maviri emuchero emuchero uye matatu masevhisi emiriwo.
4. Mafuta akanaka, mafuta akaipa: Mafuta anokosha pakudya kwakakwana. Unsaturated fatty acids kunyanya, semafuta omuorivhi, anogona kubatsira kuderedza chikamu cheLDL cholesterol muropa. Zviri nani kudzivisa high-calorie saturated fatty acids, iyo inonyanya kuwanikwa muzvokudya zvemhuka zvakadai senyama, mukaka uye chizi.
5. Yakareruka uye Yakaoma Carbohydrates: Sarudzo chikafu chine macarbohydrates akaomesesa kudzivirira mushure mekudya shuga yeropa. Izvi zvinopfuura zvishoma nezvishoma kubva muura zvichipinda muropa uye hazvibvumiri mazinga eshuga kukwira nokukurumidza. Complex carbs, semuenzaniso, zviyo zvigadzirwa zvakagadzirwa kubva kuzere zviyo. Haukwanise kufunga kuti ndezvipi zvekudya zviri kufambisa mazinga ako eglucose? Iyo glycemic index inogona kushandiswa segwara. Iyo yakakwirira kukosha, iyo inokurumidza mwero inokwira. Saka iwe unofanirwa kudzivirira zvakanyanya kugadzikiswa chikafu, sezvo macarbohydrates anowanzo pinda muropa nekukurumidza pano.
6. Pane nguva dzose imwe nzira - zvinwiwa: mvura, tii uye spritzers yemuchero chaiwo izere necola, lemonades uye juisi. Iwo ekupedzisira akanyanya kuwanda mumacalorie. Mukuwedzera, shuga kubva kwavari inopinda muropa nokukurumidza. Zvinwiwa zvinodhaka zvinewo macalorie akawanda. Saka zviri nani kungonakidzwa nedoro newaini zvine mwero kana uine Type 2 chirwere cheshuga.
7. Zvinotapira uye zvinotapira - Shuga uye zvinotapira: Shuga haina kurambidzwa. Zvakadaro, haufanirwe kuvhara zvinopfuura gumi muzana zvesimba rinodiwa zuva nezuva. Kunyange zviri nani kana iwe uchidawo kuterera kune nhamba: kwete kupfuura mashanu muzana. Neimwe nzira, vanogona kushandisa zvinotapira. Izvo hazvina macalorie uye hazvikanganisi mazinga eshuga yeropa. Asi usadya zvakawandisa!