Kune zvikonzero zvizhinji zvekurashika-kuderedza kushushikana pamasangano, kuwedzera simba remagetsi, kuderedza kuwedzera kweropa uye lipids, kunatsiridza kurara uye kuzvikudza. Kurasikirwa uremu kunobatsira zvikuru mukuvandudza mazinga eropa.
IAmerica Diabetes Association inokurudzira kuti vanhu vane chirwere cheshuga chechipiri vane uwandu hwehupombwe chinangwa chekutadza kurasikirwa neusingasviki 7% yehutatu hwavo.
Kurasikirwa kweuviri kunowedzera insulin senzwi . Funga nezve insulini se "muchengeti wemagedhi" -basa basa nderokudya shuga kubva muropa kusvika kumasero okushandisa simba. Insulin inotanga sero kuti iite glucose mukati. Apo munhu ari kunyanya kuwandisa, mafuta anoshanda sechinhu chinodzivisa uye anoparadza insulini kubva pakuita basa rayo. Panzvimbo yehuga kuenda kune masero, inoramba iri muropa. Ndicho chikonzero tinowanzoti, vanhu vane uremu hwepamusoro vanopikisa insulini. Masero avo haakwanisi kugamuchira shuga zvakanaka. Nokuderedza uremu tinogona kuvandudza insulin senitivity uye nokudaro ropa redu sasi.
Slow and Steady
Kukurumidza kuora kurasikirwa kungaratidzika seyo nzira yekuenda nayo, asi matanho ekurasikirwa kwekukurumidza paanokurumidza kukurumidza hakuzovi kwenguva refu. IAmerican Academy of Nutrition uye Dietetics inorayira kurasika 1 kusvika pa2 pounds pavhiki. Kuti uite izvi iwe unofanirwa kubvumira kukanganiswa kwekoriori kwe500 kusvika ku1000 makoriro pazuva. Iwe unogona kubudirira izvi kuburikidza nekubatanidzwa kwezvokudya uye zvekurovedza muviri.
Nzira Yokutanga Nayo
Munhu anyoresa chiremba wezvokudya kana kuti anodzidzisa chiremba cheshuga anogona kugadzira chirongwa choga chokudya iwe. Kudya zvirongwa zvinofanira kuva zvakasiyana-siyana zvichibva pane zvakaitika kare mune zvehutano, mararamiro, zvido uye zvisingadi, pamwe nekugadzirisa kune mamwe makhahydrates. Zvakanaka, vanhu vane chirwere cheshuga vanofanira kutevera kudya kwema carbohydrate yakadzika kusvika kuenzanisi, yakazara mufiber , yakaonda mapuroteni, nemafuta-ane utano hwakanaka.
Kutsvakurudza kutsva kunotitungamirira kuti tive nokutenda kuti mafuta ehu hunokosha kupfuura huwandu hwemafuta. Zvakanakisisa kuparadzanisa mafuta akazara nemafuta-ane utano hwakanaka. Heano mamwe mazano anokurumidza.
Deredza kuderedza mafuta akawandisa: Dzivisa kana kugadzirisa bhakoni, sausage, mafuta akazara cheese, bhotora, uye micheka yakaoma. Dzorera zvokudya izvi nemafuta asina kuiswa sewacado, mafuta-based dressing, nuts, mbeu, mafuta ehove salmon uye tuna, uye pasi-mafuta. Iwe unogona kugadzirisa zvikamu zvemafuta nemudzidzisi wako anorinyoresa kana mudzidzisi weshuga.
Kuchenesa Sugary Zvokudya uye Added Sugars: Vanhu vane chirwere cheshuga chechipiri kana kuti vari pangozi yekufanirwa kuchengetedza zvinwiwa zvinotapira uye kugadzirisa kudya kwemashuga akawedzerwa (kunyange zvakasikwa) zvakadai souga, fructose, uchi, maple syrup, uye agave. Nokuderedza kudyiwa kwezvinwiwa zvinotapira uye zvinopisa hazvizoiti kungovandudza ropa rako rega, asi iwe uchatora uremu zvakare.
Chikamu Chengetedza Zvako Karhydrates: Makhabhohydrates ndiyo miviri mizhinji inopa simba asi, kana ichidyiwa zvakanyanya, muviri haugoni kuapisa sehuni. Pane kudaro, iyo yakawanda yemakrohydrates inochengetwa sehutu. Pakusarudza makhahydrates ndezvakanakisisa kusarudza izvo zvisingadyi mune shuga yakawedzerwa uye mafuta, akapfuma mu fiber, uye zvishoma nezvishoma kushandiswa.
Nzvimbo dzakanaka dzemakhahydrates dzinosanganisira zvokudya zvakadai se:
- Chibereko: chibereko chose - chitsva, chando, kana makedheni (pasina shuga yakawedzerwa)
- Mazamu anocheka-mafuta - 1% mafuta kana mukaka wakadzika (low-fat fat Greek gurugine ine ma carbohydrates mashoma uye mamwe mapuroteni kupfuura yogurt yenguva dzose)
- Mbeu dzinobereka mbeu dzose (zvinonzwisisika dzakaomeswa, asi kana dzakagadzirwa nemakwenzi, iva nechokwadi chekuvhenekera kuti ibvise masheji akawanda)
- Mutsara wemiriwo: mbatata, squash, peas
- Zvose zviyo: oatmeal, chingwa chakazara chezviyo, quinoa, bhari, bulgar, risi tsvuku
Zvinokosha kuti chikamu chidzivirire ma carbohydrates kuti udzivirire uremu hwako neropa rega. Vanhu vazhinji vane chirwere cheshuga vanobatsirwa nekudya kudya kwakagadzirwa nema carbohydrate .
Chikafu chinokonzerwa ne-carbohydrates chinosanganisira kudya nezvehuwandu hwemakhahydrates ezvokudya zvezuva nezuva. Kuverenga makhahydrates kunogona kuwana zvishoma zvakaoma, asi munhu anyoreji wezvokudya kana anodzidzisa chirwere cheshuga anokwanisa kukubatsira kuti uwane chirongwa chekudya chinokubatsira iwe.
Kana iwe usingazivi kuti ndeyepi kuti uwane chiremba chekudya chakanyoreswa kana chiremba ane chirwere cheshuga, bvunza chiremba wako mukuru wekutumira. Kana vasingazivi chero ipi zvayo iwe unogona kugara uchitsvaga pa eatright.org. Vose vanhu vane prediabetes uye chirwere cheshuga vane kodzero yekuonana neChirongwa cheDeetitian kana Chirwere cheSaabetes Educator.
Chengetai Journal Yezvokudya: Nyaya yezvokudya inobatsira kuti iwe uchengetedze pane zvaunoisa mumuromo mako. Iwe unogona kushandisa purogiramu yefoni yefoni kuti unyore zvokudya zvako kana kunyora pasi pasi. Kunyora zvokudya zvako kunogona kukubatsira kuti uwane zvipi zvekudya zvinokonzera ropa rako sutu yakanyanya uye kuti ndeapi mapoka ezvokudya anoshandisa zvakanakisisa mumuviri wako. Inogona kushandiswa kutevera makoriro, mafuta, makhahydrates uye maitiro. Mukuwedzera, chirango chekudya chinogona kukubatsira kuti uwane uye uchinje maitiro ekudya. Kana iwe uri mumwe munhu anodya mupfungwa iyi chinhu chakanaka chekubatsira zvakare kutungamira mararamiro ako nekuita shanduko. Kurasikirwa kwemarefu kunopfuura kupfuura nhamba pamwero-ndezvekuita mararamiro emararamiro anogara kwenguva refu.
Iva Kufamba: Kuita muviri kunogona kuvandudza shuga yeropa, mararamiro ekurara, uremu, mafungiro, uye cholesterol. Chinangwa chekutora chikamu mumuitiro wekuita unofara uye unofadza. Tanga nechinangwa chemaminitsi gumi pazuva uye shanda nenzira yako kusvika pamaminitsi makumi matatu ezuva nezuva (The American College of Sports Medicine kukurudzirwa kwemaminitsi 150 pavhiki). Iva nechokwadi chokuti uve nechipatara chekurapa nechiremba wako usati watanga chero basa rekushandisa.
> Sources:
> American Diabetes Association. Maitiro ekurapa muShuga - 2014. Diabetes Care. 2014 Jan; 37 Isa 1: S14-80.
> American Dietetic Association Position Paper: Weight Management. J Ndokudya Assoc. 2009; 109: 330-346.
> American College of Sports Medicine. ACSM inopa mazano matsva pamusoro pehuwandu uye huwandu hwekuita basa.