Zvokudya zvekutengesa zvinogona kunzwa zvakanyanyisa kana iwe uchangobva kuongororwa. Kunyangwe paine chirongwa chekurwara chirwere cheshuga , chinogona kuve chinotyisa kuedza kuishandura icho mumutsara wezvokudya, uye zvino kufamba nenzira dzinochengetedza uye zvivako zvechitoro chekudya. Kana uchikwanisa kuronga, edza kubudisa awa imwechete kana maviri pakutanga kokuenda kunotengesa kune chirongwa chako chitsva chokudya cheshuga .
Inogona kubatsira kuita kuti rwendo rwacho ruwedzere kudzvinyirira.
Somumwe munhu ane chirwere cheshuga, zvakakosha kuchengetedza imba yako yakazara nemafuta akanaka, mavara, uye matsva. Kana sarudzo dzakanaka dzichiwanika pane zvombo-kusvika, zvichava nyore kubatisisa chirongwa chako chekudya cheshuga.
Saka, yakanakisisa yekurwara cheshuga yekutengesa zvekutengesa iwe iwe inogona kunge iri mhando yekunyora. Isa iyo pafriji, kana imwe nzvimbo iwe uchaiona iyo zuva rega rega. Kana iwe uchiona kuti uri kutsika pasi patsika rakanaka, uwedzere kuwandu rako kuitira kuti iwe unogona kuutora paunotevera rwendo rwekutengesa.
Usati Wenda Kutenga
Zvadaro, nguva dzose tora maminetsi mashomanana kuti uzvibvunze mibvunzo iyi usati waenda kunotengesa:
- Vanhu vangani uye mangani ezvokudya zvandichashandira? Tenga chiyero chakakwana chezvokudya zvevanhu vazhinji uye kudya, kuitira kuti iwe usapedzisira uine zvokudya zvakanyanyisa mumba kuitira kuti iwe unogona kuedzwa kuti udye.
- Iva nehutano hwangu hwakanaka huri kuipa here ndisati ndambova nemukana wekuvapedzisa? Kana zvakadaro, nguva inotevera inotenga zvishomanana zvishoma.
- Zvinonditora ini zvakaenzana zvemazuva kuti ndidye rimwe bhokisi rekiko-risina makiki sezvazvinotora ini kuti ndidye maviri? Kana zvakadaro, chengetedza kutenga kwako kune rimwe bhokisi panguva imwe, tarisa zvigadzirwa zviduku, kana kuti urege kuzvitenga pane imwe nzvimbo yekutenga. Uye yeuka kuti mapukisi asina chega ane shuga mavari. Kunyange zvazvo sarudzo iri nani pane maoxio nguva dzose, kudya iyo kucharamba ichisimudza shuga yako yeropa.
Yeuka kuti hapana chirongwa chekudya cheshuga chakasikwa zvakaenzana. Saizvozvowo, hapana chirwere cheshuga chekutengesa chichave chakafanana kana. Izvo zvataurwa, pano ndiyo inotanga kutanga kutengesa mabhuku ayo achakubatsira kutanga kutora musha wako nezvakanaka, zvinotapira, uye chirwere cheshuga-chinogamuchirika kudya.
Diabetes Grocery Shopping List
- Chibereko - Unoda 2 kusvika ku 4 servings yemichero itsva kana yechando pazuva. Paunenge uri muchitoro, unogona kushandisa apuro kuti ufungidzire kushanda kwezvibereko. Edza kuti usaronga mberi kwenguva iyo michero yaunotenga; dzimwe nguva, nokuda kwechimwe chikonzero kana chimwe, chibereko hachiratidzi zvakanaka. Zvibereko zvizhinji zvinogona kushandiswa kune mumwe nemumwe mumakereke chero zvakadaro. Pane kudaro, ronga kuti zvii zvakawanda zvekushandira michero yaunoda kutenga. Uye kana uri muchitoro, tenga zvitsva, nguva, uye / kana kutengeswa.
- Nyama, hove, uye mapurotini-Zvokudya Zvakagadzikana - Unoda 2 kusvika ku3 servings yeaonda mapurotini-richine zvokudya pazuva. Fungidzira maonero emakadhi kuti abatsire kusvika maawa matatu ari kushumira nyama kana hove. Imwe yei kana 1/2 mukombe we tofu inoshumirawo nyama. Nyuchi isina ganda uye / kana hove, hove, kuonda kwechikafu, nyama yenguruve, mazai kana mutevedzeri weii , uye mafuta epapati asina kuchena anofanira kunge ari pane iwe.
- Misiyo yemashambaji - Hafu yezvokudya zvako kwemasikati uye ndiro yemanheru inofanira kuva miriwo, uye miriwo inobatsirawo kuti uve nechirwere cheshuga-yakagadzirira kudya. Saka uronga pakutenga mishonga yakakwana kana yechando kuti uwane zvido izvozvo.
Izvo zvakafanana nezvibereko, edza kuronga kuti unoda zvakadini, asi tarisira kusvikira wasvika kuchitoro kuti uone chinoratidzika sechakanaka kutenga. Izvo zvinotaurwa, mimwe miriwo yakaoma semasipinachi, maseru lettuce, uye broccoli - uyewo mashizha-orange-miriwo, sezvinotapira pepper nemakroti - kazhinji ane mavitamini akawanda uye zvicherwa. Zvinyorwa ndezvechibereko chibereko asi zvinowanzoshandiswa zvakafanana nemiriwo mune mapeji. Izvo zvizere nemafuta ane utano uye zvinobatsira pakurongedza kudya kwechirwere cheshuga. Anyanisi uye garlic zvose zviri pasi zvakanyanya zvekudya glycemic yakazara muine antioxidant michina. Iyo inobatsira pakuwedzera ruvara kana uchiramba uchibika pasi mumafuta uye inofanira kunge iri pane yako.
- Mafuta - Monounsaturated uye polyunsaturated mafuta zvakadai semafuta, canola, zviyo, sunflower, kana mafuta e-soya inofanira kunge iri pane yako. Uyewo, tarisa mafuta ari pasi-mafuta akapararira akaitwa namafuta aya (kushandiswa panzvimbo yehutu pachingwa), uye mafuta-asina kubika spray kuti ashandise mukuisa uye kubika.
- Nuts, Nhawani - Almonds uye walnuts zvakakosha pakukanda masadhi kana kunyanya kusanganiswa muzviyo kana yogurt. Manyowa machena emakwenzi, maharo emafuta, garbanzo nyemba, kana chaizvoizvo zvakasiyana-siyana zvemavara zvinofanira kunge zviri pane yako. Mhondi yakakaniwa inofanirwa kucheneswa zvakanaka musati yashandiswa, kubvisa zvakanyanya sodium, asi inokurumidza kubika uye inobatsira zvikuru zvirongwa zvekudya zveshuga.
- Dairy-Fat Dairy - Zvirongwa zvemaawa maviri kusvika ku3 pazuva reasifatisi kana mukaka wakaora-mafuta kana yogurt (1 mukombe = kushumira), kana kuti mafuta mashoma ekottage cheese (1/4 mukombe inoshumira).
- Mbeu Yese, Mbeu dzeSparchy , uye Lentils - Rega mavara ayo anoti, "chigadzirwa ichi chine X gramu yezviyo zvakakwana kuburikidza nokushumira." Pane kudaro, flip zvinotengesa uye kutarisa mavara avo ekudya. Sarudza izvo zvakakwirira mu fiber.
Mucheka weBrown, pasta yakazara-gorosi, yepamusoro-fiber zviyo uye chingwa chepamusoro-fiber chinofanira kuva pane rako. Zvimwe zviyo zvakadai sequinoa, bhari, uye bulgur zvinowanzogadziriswa muiri muzvipfeko. Nyorera mbatata, chibage, mapepa anotapira, butternut squash, uye lentils inogonawo kutora mbeu mu chirongwa chokudya cheshuga.
- "Chirwere cheshuga" Miti - Unogona kufunga kuisa imwe nzira inotapira pamutsara wako wekutengesa kunoshandisa panzvimbo yehuga chaiyo mukofi, tei, uye mapeji. Zero-calori zvinwiwa seti itsva yakabikwa iced, sodas yekudya , uye mvura inobereka michero inogona kuenderera mberi pakuronga kwako kuti ikupe zvimwe zvingasarudzwa zvisingasanganisi shuga yako yeropa. Uye sezvo munhu wese achida kubata nguva dzose, tarisa hoko yakasviki-diki kana kuti keke - yeuka kuti ingoyo yakakwana yemakrohydrate mune chigadzirwa (kwete shuga) iyo inokanganisa shuga yako yeropa .