Usakanganiswa Nezviitiko Zvoupenyu Zvokudya zveShuga
Nhema Nhamba 1: Chirwere cheshuga neShuga Usasanganise
Inowano inowanikwa kuti vanhu vane Chirwere Cheshuga 2 havagoni kudya chero shuga. Kunyange zvazvo shuga ine uwandu hushoma hwekudya uye inogona kuva chitubu chemakoriki asina chinhu uye makhahydrates, zvese zvokudya-kusanganisira shuga-zvinogona kudyiwa muzvikamu zvakakodzera. Shuga uye mashizha anotenderwa zvakanakisisa kana chikamu chiduku uye kana chikadyiwa sechikamu chekudya kana pamwe chete nezvokudya zvine zvimwe mapuroteni.
Kutengesa zvikamu zvako zvemasipi zvinogona kuva zvakaoma, saka kazhinji zvakanaka kuti uchengetedze zvinhu zvakananga pane zviitiko zvinokosha. Kana iwe usingazvivimbi iwe kuti uwane chikamu chiduku chezvokudya zveSyria, zvidzivisa zvishuwo zvako nekuchengetedza pamba yako yakachengetwa nemaitiro ako anodikanwa ega ega uye zvinyorwa zvidha-gidheidha.
Nhema Nha. 2: "Siri-Isina" Inoreva Chinhu Chimwechete se "Zvokudya Zvisingabhadhari"
Izwi rokuti shuga risina kushandiswa kana zvokudya zvisingasviki 0,5 gramu ega shuga kuburikidza nekushandira, asi zvokudya zvisina shuga zvinogona kuva nezvimwe marhydrate zvinogona kuwedzera marori uye zvinokanganisa shuga yeropa. Saka iva nechokwadi chokuti unoverenga ndiro yekudya kuti uone kuti zviyero zvakadini zvemakinehydrates uye makoriri zviri mune imwe neimwe inoshumira. Uyewo, cherechedza kana chikafu chacho chine zvimwe zvinotapira. Kunyange zvazvo kune dzimwe nzvimbo dzakaderera uye kwete-calori zvinokonzera zvinogona kubatsira zvikuru mukugadzira kudya kune chirwere cheshuga-chakanaka, kwete munhu wose anorega marudzi ose ezvimwe zvinotapira.
Kunyanya kucherechedza kana kune chigadziro chinopera mu "-tol," sai lactitol kana sorbitol. Izvi zvinokonzerwa neshuga zvinogona kunge zvine chekuita.
Nhema Nha. 3: Zvokudya zvechirwere cheshuga zvinofanira kuva zvakanyanya-Carbohydrate
Kunyange zvazvo zvakaderera zvakagadzirwa necarbohydrate zvinosanganiswa nehutachiwana hwemashuga echepasi, kudya kwemahydrohydrate kunonyorerwa kunorudzirwa kwenguva refu Yechipiri 2 Chirwere cheshuga.
Inenge 50% yemakori ako inofanira kuuya kubva kumakhahydrates. Kunyange zvazvo chinangwa chakanaka chemakhahydrates chichatarisa pane yako yakatemwa nekoriori, nokuti vanhu vazhinji 45-60 gm carbohydrate per meal ndiyo yakakwana. Kucheka carbs pasi pane izvi kunogona kukanganisa kudya kwako kwekurara, izvo zvinowanzoita kuti uwedzere fiber uye yakakora mafuta inowedzera.
Nhema Nha. 4: Nechirwere Cheshuga, Unofanira Kudya Kusiyana Nemhuri uye Shamwari
Kunyange zvazvo zvimwe zvikafu zviri pachena kune hutano kupfuura vamwe, chirongwa chekudya cheshuga chinogona kunge chakanyanyobatanidzwa. Vanorwara nechirwere cheshuga havadi "zvokudya" zvakasiyana. Chero bedzi iwe uchigovera zvokudya zvako zvakakodzera, iwe unogona kukwanisa kudya kudya kwakafanana savose. Kunze kweka-carb-kuverenga, chirongwa chekudya cheshuga hachisi chinhu chine utano hwakakwana, hunotarirwa-mugove uye hwakakosha. Saka usabvisa mazuva ako emangwanani kana kushungurudzika pamusoro pezvauchadya paunoungana pamwe chete - chidzidzisei pane zvekudya uye tarisa zvikamu zvako.
Nhema Nha. 5: Diabhasi Inoda Kuti Inwe
Nhoroondo, zvirongwa zvekudya zvine chirwere cheshuga zvakagara zvichisanganisira nguva yekurara, asi kuongororwa kwemazuva ano kunoratidza kuti nguva yekurara haifaniri kudiwa kune vose Vechipiri 2 diabetics. Rudzi rwechipiri diabetics inotora insulini, sulfonylureas, kana iyo inowanzoita hypoglycemia inogona kubatsirwa nokudya zvidye zvakagadzirwa muurongwa hwavo hwekudya.
Kune vamwe vane chirwere cheshuga, zvinodya zvinogona kubatsira kudzivirira ropa glucose peji nemipata, pamwe nekudya kwekudya panguva yekudya inokonzerwa nenzara yakanyanya. Asi kuvhara kunozarura musuo kune rimwe mukana wekudya zvekudya, uye kune Chipiri chechiabhiyabhorosi iyo inogona kunge ichiri kutarisana nekuremerwa nekurema, ichi chinhu chikuru. Saka yeuka izvi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wawana: 15-30 gramu yemakrohydrates, 100-200 makoriori, inofanira kuvakwa muchirongwa chako chekudya, uye inofanirwa kuva yakagadzikana yakakwana nemafuta, mapuroteni nemahydrohydrate, sekudya. Kumbira chiremba wako kana kuti dietitian kana kudya zvisina kunaka chinhu chakanaka kwauri.