Ndotangirapi?
Kana iwe uine chirwere cheshuga, zvose zvaunodya zvinokosha. Kana uine chirwere cheshuga chechirwere chekutanga, kuwana hutano hwakanaka kunoreva kuenzanisa izvo iwe unodya nehuwandu hwe insulin kuti ubatsire kushandisa glucose muropa rako. Mumwe mudzidzisi wezvokudya ane chirwere cheshuga (CDE) anogona kukubatsira kuti uone kuti insulini yakawanda inoda iwe.
Kana uine chirwere cheshuga chechipiri, mishonga yemuromo inokubatsira kushandisa insulini yaunotanga kubereka zvakanyanya, kuchengeta mazinga eropa muhutano hwakanaka.
Mhando mbiri dzechirwere cheshuga dzinoda chirongwa chekudya, kurovedza muviri, kurerisa uye mishonga.
Dzimwe nguva zvakaoma kuziva kwatinofanira kutanga. Heano zvimwe zvidzidzo zvinogona kukubatsira munzira yako.
Chii Chine Utano Hwakanaka?
Edza kuchengeta chimiro chemuviri wepanyama. Vanachiremba vakawanda vanoshandisa Mutemo Mass Index (BMI) senhungamiro yekutora chiremera chako chakanaka. Yako BMI inotarwa kubva pauremu hwako nekukwirira uye inoisa zvakanyanya kuisa pfungwa pamafuta emutumbi pane kungorema. Chimiro, kune avo vanofarira masvomhu, "muviri mashekeri index = mashekeri (mumakirogiramu) akaparadzaniswa nekukwirira (mumamita) akareba". Kune avo vedu vangada kurarama vasina masvomhu, vazhinji vasingabhadhari BMI calculator vanowanika paIndaneti. Iyo National Heart Lung uye Blood Institute (NHLBI) ine imwe chete iri nyore kushandisa.
A BMI ye20-25 inonzi yakasununguka. 26-29.9 yakawandisa, 30-39.9 yakazara uye 40 kana kupfuura, inopera zvakanyanya.
Ndeapi Makaropu Ndinofanira Kudya?
IAmerican Diabetes Association (ADA) inokurudzira kuchengeta makarubhi ako pa 55% kusvika ku 65% yezvokudya zvako zvezuva nezuva.
IAmerican Association of Clinical Endocrinologists (AACE) inopa zano pakati pe55% kusvika 60%. Masangano maviri aya anotaura kuti kunyange zvazvo carbs inokanganisa zvakakwana shuga yeropa , haisi muvengi. Iine mishonga yakawanda iyo muviri wako inoda. Carbs ndizvo zvinoshandiswa nemuviri wako kuti uwane simba nekuputsika muglucose.
Mu chirwere cheshuga, muviri haugoni kushandisa glucose simba nokuti inoda insulini kuendesa glucose kumasero. Mukurudzi rwechirwere cheshuga, hapana insulini inobudiswa nemuviri. Ndokusaka vanhu vane chirwere cheshuga vachida kutora insulini. Kana mumwe munhu ane rudzi rwechipiri, vanogona kubereka insulin yavo pachavo, asi haisi kukwanisa zvakakwana kutamisa glucose kubva muropa kusvika kumasero. Mishonga yemumuromo inoita kuti insulin yavo ishande zviri nani.
- Carbohydrates uye Chirwere cheshuga FAQ's
- Chii Chiri Chirwere Cheshuga?
- Ndeipi rudzi rwechipiri rwechirwere cheshuga?
Maererano neAADA, mafuta anofanira kuita 25% kusvika ku30% yezvokudya zvako uye mapuroteni ekudya anofanira kuva anenge 11% kusvika 18%. Kusanyanya kusimbiswa pamafuta emaprotheni uye nezvimwe pamhando dzakakosha dzeprotheni dzakadai sezai vatsvene, nyeuyo nyama nyama uye huturuki, uye michero ye soy inobatsira kuchengeta cholesterol mazinga pasi.
Chii Chinonzi Deal Fiber?
Fibheti chikamu chinokosha chekudya kwechirwere cheshuga. Kunyange zvazvo fiber inofungidzirwa sehydrohydrate haina kukwidziridza mazinga eropa, uye huwandu hwehuwandu hwehutachiona hwave hwakaratidzwa kuti chaizvoizvo kuderedza mazinga eaglucose kuvanhu vane chirwere cheshuga.
Nhamba yakakurudzirwa ye fiber inowirirana asi zvose zvinogamuchirwa kuti 25 gramu inofanira kunge iri zvishoma g gramu ye fiber pazuva. Kuongorora kukuru kwezvokurapa kwakawanda, kwakabudiswa mu Journal of the American College of Nutrition inokurudzira huwandu hwe25 kusvika ku50 gm pazuva.
Vanhu vazhinji havadyi fiber yakakwana. Kuwedzerwa kushandiswa kwako kwema-high-fiber foods sekuzara-zviyo zvechingwa, zviyo uye pastas, oats nezvimwe zviyo zvakakwana, rizi rakasvibirira, lentiy uye nyemba, michero, miriwo nemiti zvinogona kukubatsira kusvika pachinangwa chako. Kana uri kuwedzera fiber yako yekudya , yeuka kunwa makirasi masere emvura zuva rose, kuti ubatsire kuchengeta zvinhu zvichifamba.
Chii chinonzi Glycemic Index?
Iyo glycemic index rates ye carbs nekuwanda kweiyo inokonzera ropa glucose . Carbs se candy, shuga, keki uye makiki ane glycemic index, asi zvikamu zvose zvine glycemic index.
Iko glycemic index inogona kubatsira paunenge uchiedza kuongorora kuti ma carbs chii chakanaka kwauri. Sezvo makedhihydrates ose asingabatanidzi ropa rehuluji mumatomu nenzira imwechete, kuziva kuti carbs ine chinyorwa chezasi glycemic ingakubatsira kuronga kudya kwako zvakanakisisa.
Iwe unogona kuwana glycemic charts chinyorwa kubva kumudzidzisi wako, kubva mumabhuku, kana kusununguka kubva pane zvinyorwa-soro seYunivhesiti yeSydney, Australia inotsigira webhusaiti, "Home yeGlycemic Index". Nzvimbo iyi ine database yakaratidza glycemic index yezvokudya zvakawanda uye inopa ruzivo pamusoro pekushandisa glycemic index kuti uone marashiro ako.
Sources:
"NEJM Kudzidza Kunoratidza Zvikomborero Zvikuru zveFiber muTachipiri Cheshuga." Joslin Diabetes Center. May 2000. Joslin Diabetes Centre. 7 Jan 2007.
"Carbohydrate uye Fiber Zvirongwa zvevanhu vane chirwere cheshuga." American Diabetes Association (ADA). 7 Jan 2007.