Musha Wakagadzirirwa Wakagadzirwa Nyore
Kudya kudya kwakanaka kunotungamirira kumisha yakawanda mazuva ano. Uye nokuda kwechikonzero chakanaka-tinoziva kukosha kwayo; kudya kudya kwakanaka kunogona kubatsira kugadzirisa nekudzivirira zvirwere zvakadai sechirwere chechirwere cheshuga, kuwedzera simba remhepo, kukanda mapaundi, uye kubatsira pakuona uye kunzwa kunzwa kuduku. Dai chete zvaiva nyore! Zvokudya kutengesa, prepping, nekugadzirira kunogona kuva nguva inopedza, yakavhiringidza, uye inodhura.
Nenzira yakanaka, makambani akatanga kutanga kushandiswa kwezvokudya zvekare.
Makambani akadai seBlue Apron uye Sun Basket (zvigadzirwa zvehupenyu) anopa mapepa akasiyana-siyana ekubatsira vanhu vasina kuroorwa uye mhuri. Izvi zvinotengeswa zvekudya zvinotengeserana nekutengesa, zvitsva, zvigadzirwa zvepurazi nekunakidza kutora mapeji. Chinangwa ndechekuisa pfungwa pazvokudya zvekudya zvakagadzirwa kumba, asi kubvisa zvimwe zvezvinetso zvekudya zvakagadzirwa. Zvichida zvitsva kuenda kune mamiriro ekufambisa kwekutengeswa kwekudya ndiyo kubatana (kwakatanga muna July 2016) pakati peAmerica Diabetes Association ne Chef'd, zvichipa nyore nyore kugadzira kemikiti kitsiti kune vanhu vane chirwere cheshuga chakafuridzirwa neAmerican Diabetes Association yekukunda mabhuku ekubika.
Ihwo humwe humwe humwe rupiro rwakanyatsoongororwa nevanonyoreswa vezvokudya kuti vaone kuti hunosangana nemirairo yezvokudya kune vanhu vanorwara nechirwere cheshuga .
Izvi zvinoreva kuti kudya ndiko kwekoriori uye makedhihydrates anorongedzwa, akaderera mumafuta akazara uye sodium, uye akapfuma mu fiber.
Mukuwedzera pakubatana neAmerican Diabetes Association, Chef'd akabatana naAatkins, Weight Watchers, nezvimwe zvakawanda. Kune avo vane chirwere cheshuga vanodya kudya kwakanyanya kwema carbohydrates kana vari kutevera Vashandi veHutori, izvi zvingava sarudzo kwauri.
Izvo zvinewo mapeji emiti, vegan, uye gluten-pasina.
Imwe bhonasi ndeyekuti Chef'd inotungamirirwa nemupiko anozopa mupiro ane makore anoda kusvika makumi matatu emakore mune zvekushambadzira kwezvokudya. Nhamba yevafudzi vakapa zvikafu izvi zvinoshamisa.
Iyo Inoshanda Sei
Ndakapfuura nepurogiramu uye iri nyore nyore uye iri nyore kushandisa. Kutanga, iwe uchasarudza kana iwe uchida mapeji ako kuti ape zvokudya zviviri kana kudya mana. Zvadaro, sarudza kuti mangani anodya waunoda pavhiki. Iwe unogona kuraira kusvika kune zvinomwe zvekudya kwevhiki, uye mumwe nomumwe anotanga kugoverwa nemishonga inotumirwa pamba pako. Iwe unogona kuenzanisa urongwa hwako hwekudya kana iwe uine mamwe maitiro. Sarudza zvaunofarira-iwe unofarira kudya nehove, huku, nyama yemombe?
Mushure mekunge maita sarudzo dzenyu, mhando yezvigadziridzo ichabuda. Iwe unogona kugadzirisa kudya kunenge kusingaoneki kukudanidzira kwauri. Uyewo, zvimwe zvokudya zvinodhura zvakanyanya kuita kune vamwe zvichienderana nemishonga, iyo inogona kusiyanisa mutengo. Iwe unogona kupatsanidza zvokudya zvekudya zvakadhura zvakadhura. Kana uchidya zvakanyanya paunenge uchisarudza vhiki imwe neimwe, mari yakawanda iyo inotengeswa yehupenyu ichabhadhara. Zvokudya zvose zvinosanganisira tsanangudzo yakajeka yezvokudya, kusanganisira marhydrohydrate. Mukuwedzera, mapepa anosanganisira dambudziko rekuoma, nguva inodiwa, uyewo kuti ndeipi yekubika zviyo zvinodiwa kuti ugadzirire kudya kwako.
Kana iwe uchida kutamba kwevhiki kana kupatsanidza kudya kuti ukwanise purogiramu yako, unogona.
Chinyiko Chirongwa Chekudya?
Zvokudya zvinomhanya zvakaderera kusvika pakuenzanisa mumakoriyori uye zvakagadzirwa ne-carbohydrate. Zvokudya zvakawanda zvinoratidzika zvichibva kune 220-540 makorikori, ane zvakasiyana-siyana pakati. Ndakawanawo kuti kudya kunobva mafuta 5-16g, 11-58g carbohydrate, 4-9g fiber, 20-47g protein, uye 200-570mg sodium. Mukuwedzera pakurongedza nheyo yekudya kwekudya, mavara aya anonyorawo phosphorus uye potassium kwekudya. Izvi zvinokosha kune avo vane chirwere cheshuga vanewo chirwere chepfungwa uye vanoda kuongorora kudya kwavo kwemaminerari maviri aya.
Vanopawo Zvimwe Zvimwe
Kambani inopa zviverengero zvakawanda zvakare:
- Iwe uchagamuchira mari kana iwe ukakoka shamwari.
- Hapana hutano kana mari yekubhadhara.
- Iwe uchagamuchira kutengeswa kwemahara kwezvokudya kune chero kuraira kwe $ 40.
- Iwe unogona kusarudza zuva rako rekuendesa uye wobva wawedzera manotsi anokosha ekutumira.
- Iwe unogona kutenga makadhi emakadhi kune vadikanwa vane chirwere cheshuga.
Iyi Iyi Nzira Yaikuru Yekutema-Kutanga Kudya Zvakanaka
Kana iwe kana mumwe munhu waunoziva ane chirwere cheshuga uye iwe wakatenga boka remabhuku ekubika, asi hauzive kuti unotanga kupi, iyi inzvimbo yakanaka kutanga. Kana waita zvisarudzo pamakereke iwe unofarira, iwe unogona kuenderera mberi kuvaraira kana kutanga kutora ivo pachako. Mukuwedzera, idzi mapeji makuru anogona kukubatsira kuti udzidze nzira yekubika yekugadzira iyo iwe unogona kuzviitira iwe nemhuri yako yose. Kana iwe uchinetseka kuti mhuri yako haigone kudya zvidyo izvi-usava. Izvi mapepa ane zvokudya chaiye zvine zvigadzirwa. Uye chikamu chakanakisisa ndechokuti kuverenga kwekhabhohydrate kwakaitwa kwauri. Nokugadzirisa kudya kwako kwegluidhydrate iwe unogona kubatsira kuderedza ropa rako sutu uye kurasikirwa nemutoro.
> Sources:
> Alexandria, V. Chef'd neAmerican Diabetes Association Announce Kubatana kuumba Kudya-Kit Zvimwe zvevanhu veAmerica Vanorwara neShuga. 2016. http://www.diabetes.org/newsroom/press-releases/2016/chefd-and-ada-announce-collaboration-to-create-meal-kit-options-for-americans-living-with-diabetes. html.
> Chef'd. Chirongwa Chirongwa. https://www.chefd.com/pages/ada-mealplan.