Kana iwe uine chirwere cheshuga, zvichida wakamboudzwa kuti uone ushuga wako uchidya kana kubvisa shuga zvachose. Asi zvinoreva here kuti iwe haugoni kudya chero shuga kana iwe unogona kunakidzwa nekubata zvakanaka nguva nenguva?
Kunyange zvazvo zvakanakisisa kuti utaure nachiremba wako, chireyiti, uye mudzidzisi weshuga pamusoro pehuwandu hwehuga hunogona kuva nezuva rega, mikana iwe uchakwanisa kudya shuga pamwe chete iwe unongwarira nezvehuwandu uye nguva yakawanda sei.
Kune vanhu vakawanda, kana kuti vane chirwere cheshuga kana kuti kwete, kudya kwakanaka kunogona kusanganisira shuga, zvichida anenge 20 kusvika ku35 gramu yehuga pazuva. Nokutaura, teaspoon ye shuga inenge inenge magiramu emashuga. Bhari yemakotani inogona kuva ne 30 gramu shuga, uye ine gorosi-soda yakatapira inenge inenge 40 gramu yehuga.
Saka, rimwe rinotapira rinogona kuisa chero munhu pamusoro pemuganhu wakanaka. Uye, ramba uchifunga nezvezvokudya zvizhinji zvine shuga mukati mazvo kunyange zvazvo zvisiri kutora kunonaka.
Asi Haidya Zvokudya Chirwere Changu Cheshuga?
Zvechokwadi, kwete. Kudya shuga hakukonzeri chirwere cheshuga, kana kuti kwete zvose zvaro pachako. Kunyanya kuwandisa kana kuwedzera kunowedzera mukana wako wokuva nechirwere cheshuga chechipiri uye kudya zvirongwa zvakawanda zvekudya zvinokonzera kunge wakanga uri chikamu chekuwedzera kwako kuwedzera.
Kugadzirisa uremu hwako kunogona kuva chikamu chinokosha pakurapa chirwere cheshuga uye izvo zvinoreva kuderedza shure kwekuwedzera kwemashuga uye kudya kwemafuta akawanda uye kudya kudya kwakakwana pamwe nemafuta akawanda, zvibereko zvitsva, michero yakanaka, uye mapuroteni ane simba.
Nekuda kwehuwandu hwehuga unogona kuva nawo? Zvinonyatsoenderana nekuwanda kwamakoriji auri kutora zuva rega rega, uye muwandu unofanirwa kuenzana nehuwandu hwemakrohydrate yako.
Kusarudza Zvakanaka Makhahydrates
IAmerican Diabetes Association inokurudzira kuti vanhu vane chirwere cheshuga "kutevera muenzaniso wekudya unosanganisira marubhaidhyiti kubva kune michero, miriwo, zviyo zvakakwana, marumusi, uye mukaka wakaora mafuta unokurudzirwa kuti uve nehutano hwakanaka." Mukuwedzera, American Diabetes Association inokurudzira kuchengeta nhamba yemaginhaidhyrate yako uye kusarudza zvimwe zvezvokudya zvinowedzera pasi pekunyorwa kweglycemic.
Kana munhu achida kudya chimwe chinhu chakakwira muhuga, chinhu chakanaka chaunofanira kuita ndiko kuparadzanisa mamwe emakinehydrates panguva yezvokudya zvakafanana. Somuenzaniso, kana uchida kuva nechikamu chiduku chekeki, uchada kubvisa chingwa, pasta, rizi, kana mbatatisi zvinoshandiswa nekudya kwako nguva dzose.
Chenjerera, zvisinei, kuchengeta carb inoyera zvakaenzana. Kusvetuka rutivi rumwe chete rwehutano hwakakwana-gorosi uye kuitora necheka guru rekike hakuzoshandisi. Tsvaga Dhaigirati yeDaidha yeA USDA yekoriyori uye kabodihydrate kuverenga kana kuongorora SelectMyPlate.gov.
Kana iwe ukakuwana iwe usingakwanisi kukunda zvishuwo zvako zvezvokudya zvinofadza, American Diabetes Association inorati "shuga inodhaka uye zvinotapira zvisingagadziriswi zvinodzivirirwa kana zvichishandiswa mukati mezvokudya zvezuva nezuva zvakagadzirirwa neDain and Drug Administration (FDA)."
Zvibereko nemabroti zvinogona kuvawo zvisarudzo zvakanakisisa zvezino inotapira. Iva nechokwadi chekudya michero yose kuitira kuti uwane fiber. Nyara kubva kunwa mvura yakawanda yemichero nokuti pasina fiber, juice inokanganisa shuga yeropa rako zvakangofanana kana iwe unwa soro rinotapira.
Kudzvora Pamashuga
Kuti ucheke zvega shuga, zvinogona kubatsira kuti uve nerwendo rwezvokudya zvose uye zvishandiso zvinotarisa semashuga.
Tsvaga izvi zvinotapira paunoverenga zvishandiso urongwa:
- Shuga, kusanganisira turbinado (shuga yakasvibirira), sugar sugar, mushuga mutsvuku, shuga yakakoswa, confectioners shuga
- Sugar cane syrup
- Uchi
- Molasses
- Fructose
- Maple Syrup
- Agave nectar
- Murasi werasi
- High fructose corn syrup
Shoko Rinobva
Zvakakosha kudya kudya kwakakwana kunosanganisira zvakawanda zvehutano uye zvikafu-zvakasvipa zvokudya. Chengetedza kudya kwako kwemaginhaidhaini zuva rimwe nerimwe uye uchengetedze masukisi e-sugary kune zviitiko zvakadai sekuzvarwa kwemazuva kana mazororo. Taura nemutarisiri wako weutano, chireyi-nutritionist, kana mudzidzisi weshuga asati aita chero shanduko mukudya kwako.
> Sources:
> American Diabetes Association Diabetes Care. "Nutrition Inokurudzira uye Kupindira Kwechirwere Cheshuga Chirevo chepamusoro cheAmerican Diabetes Association."
> American Diabetes Association. "Shuga uye Desserts."
> National Institute of Diabetes uye Digestive uye Kidney Diseases Health Information Center. "Chirwere cheshuga kudya, kudya, & physically Activity".
> Maher AK. "Zviri nyore Diet Menu." Gwaro Regumi nerimwe, Hoboken NJ, USA: Wiley-Blackwell Publishing, Gunyana 2011.