Zvokudya Zvinobatsira Kudzora Ropa Rako Sukari
Zvokudya zvakasununguka zvakave chikamu chinokosha chechirwere cheshuga chekushandura urongwa hunobatsira vane chirwere cheshuga kudya zvakanaka kana vachiraira shuga yavo yeropa . "Zvokudya zvepachena" ndezvokudya izvozvi kana zvinwiwa zvinenge zvisingasviki makumi maviri emakirini pakushanda uye kwete kupfuura magiramu mashanu emakrohydrates panguva yese yekushandira. Vanonzi vakasununguka nekuti munogona kuzvidya katatu pazuva mumazana anokwana pasina kunyanya kuwedzera shuga yenyu yeropa .
Heino shanduro yezvokudya zvisina kuwanikwa zvinowanikwa neboka:
Vegetable
- Asparagus, yakabikwa
- Mbeu, ruvara, kubika
- Broccoli, yakabikwa
- Celery
- Cucumber
- Lettuce, iceberg
- Miorivhi, yakabikwa mumakedheni
- Peppers, sweet red
- Radishes
- Mazango (magirai eiii)
- Sipinachi, kubikwa
- Tomato
- Tomato juice
Zvibereko
- Zvinyorwa
- Raspberries
- Strawberries
Nuts
- Makadamia makungu
- Pecans
Mazai uye Dairy
- Butter
- Cheese, cheddar
- Cheese, Swiss
- Cream cheese
- Cottage cheese, 2% milkfat
- Mazai
- Half nehafu
- Mayonnaise
- Misi, 1% milkfat, yakawedzera solids
- Soy mukaka
- Yogurt, plain, mukaka wose
Zvokudya
- Kafi (pasina kamuki kana shuga)
- Tea (isina mukaka kana shuga)
- Mvura
Kushumira Masisita eNyoka
Zvipire iwe pachako kwezvokudya zviviri chete pazuva. Usaita nosh zuva rose, udye zvokudya zvekudya panguva yakatarwa pakati pezvokudya kuitira kuti nyoka yako isakanganise chido chako uye inowedzera zvimwe zvekudya kune zvekudya kwezuva nezuva. Ona pasi apa kuitira kuti American Diabetes Associations idye zvinyorwa zvisingasviki 5 magamu emakrohydrate:
- 15 almonds
- 3 matanda eeseliti + 1 punipuni yepanut butter
- 5 mwana karoti
- 5 cherry tate + 1 tablespoon ranch dressing
- 1 rakaoma-yakabikwa egg
- 1 cup cucumber slices + 1 tablespoon ranch dressing
- ¼ mukombe yewaini yebhuruu
- 1 mukombe we saladi miriwo + 1/2 kapu yekacheka makatekesi + goniga yevhiniga nemafuta
- 1 kapu yechiedza popcorn
- 2 saltine crackers
- 10 goldfish crackers
- 1 piece of string cheese stick
- 8 maorivhi matsvuku
- 2 tablespoons pumpkin kana sesame mbeu
- ¼ yemuti wose (~ 4 g.)
Kugadzira Zvokudya Zvako Zvokudya Zvisingabhadharwi
Zvokudya zvakasununguka zvinogona kudyiwa mukuenzanisa. Itai zvokudya zvisingabhadhari kusvika katatu pazuva uye wedzera kushumira panguva imwe neimwe yekudya. Kuti udzivise kukura muhuga yeropa, rega kudya zvitatu zvinoshandiswa zvezvokudya zvakasununguka muzvokudya zvakafanana. Pane kudaro, idyai kushumira imwe yezvokudya zvakasununguka panguva yekudya kana kunwa.
- Chikamu Chekudzora - Ziva zvakakosha kushandiswa kwezvokudya zvako zvekusununguka sezvazvakakosha kuti ugare zvakanaka mukati memakumi maviri emakori uye pasi pe5 gramu yemakrohydrate. Kuwanda kwechinhu chero chipi zvacho hachisi chinhu chakanaka.
- Imwe Chete - Usapfutidza pane zvekudya zvakasununguka. Rongedza mberi uye sarudza zvokudya zvekusununguka kwekudya kamwechete kana nguva yekudya.
Sources:
American Dietetic Association. Exchange List for Diabetes.
Chirwere cheshuga chinoshandura kudya. Drugs.com.