Dzidzai Mazano Akakosha kuChirongwa Chinobudirira
Izwi rokuti " chirwere cheshuga" chinhu chekare. Mazuva ano, vanhu vane chirwere cheshuga havana zvipfeko zvekudya zvisina kufanira nenzira yatakambofunga. Hazvidi kuti usapedza michero , idya zero makhahydrates kana kutenga zvokudya zvekudya. Asi, zvatinoziva ndezvokuti zvirongwa zvekudya zvakasiyana-siyana izvo zvakagadzirwa-fiber-zvakagadziriswa uye zvakashandurwa mumakrohydrates zvinoshanda zvakanyanya kune avo vane chirwere cheshuga.
Isuwo tinoziva kuti zvirongwa zvekudya hazvifaniri kunge zvisingabvumi kana kuti zvisingabatsiri. Iwe unogona kutaura zvakanaka kuti uwane steccoli uye nyama yakabikwa uye ugamuchire zvokudya zvakasiyana-siyana, cuisines uye marudzi ezvokudya. Pasinei nokuti iwe uri wezvinomera , vegan, kana kuedza kudya goro-carbohydrate, nhasi, iwe unogona kugadzira chirongwa chinoshanda kwauri kana une zvigadzirwa zvakanaka.
Chengetedza Zvako Karhydrates
Carbohydrates ndiwo mishonga inokonzera sutu yeropa yakanyanya. Kana uine chirwere cheshuga, zvakakosha kutarisa kudya kwako kwehydrohydrate kuitira kuti uwane kuti zvii zvekudya zvinoshanda zvakanakisisa kune ropa rako rega. Vamwe vanhu vane chirwere cheshuga vanobatsirwa nekutevera kudya kwakagadzirwa ne-carbohydrates kwavanodya kudya kwakafanana kwehydrohydrates panguva imwechete zuva nezuva. Bvunza wako wezvokudya zvakanyorwa zvakanyoreswa kana mudzidzisi ane chirwere cheshuga kana akazobvuma kana iwe uchizobatsirwa nokudya chiyero chakagadzika chemakinehydrates pazvokudya zvako.
Stock Up pane Zvisiri-Starchy Vegetable
Nekuchengetedza mishonga isiri yemashizha, iwe uchawedzera huwandu hwezvokudya pazvokudya zvako zvinogona kubatsira kuderedza huwandu hwekakori inowanikwa.
Iwe unowedzerawo fiber yako intake , iyo inogona kubatsira kuderedza cholesterol uye kurasikirwa nehutemi.
Deredza Kuchengetedza Kwako Sodium
Zvokudya zvinowanikwa mune sodium zvinogona kuwedzera mukana wako wekuwedzera huwandu hwehutano (high blood pressure), iyo inokonzerwa nehutano hwekuvandudza chirwere chemwoyo. Nokuti vanhu vane chirwere cheshuga vari mungozi yakawanda yekuva nehutano hwemwoyo, kuchengeta ropa renyu muchinangwa ichikosha.
Iwe uchada kuregera kuwedzera munyu kune zvokudya zvako uye kuwedzerwa kudya kwako kwezvibereko nemiriwo, miviri yezvokudya izvo zvakasununguka zvakanyanya mu sodium uye yakanyanya mu potassium iyo inogona kunge yakagadzirisa zvinokonzerwa neropa. Chikafu chekudya chakashanda kune vanhu vakawanda vane chirwere cheshuga chinonzi DASH kudya.
Ita Kuti Ive Yakakodzera Maitiro Aunoita Upenyu
Zvirongwa zvehuwandu hwehupfumi huri nyore, zvinonaka, uye zvemhando dzakanaka zvichakubatsira kuti uite shanduko dzinogara kwenguva refu kuti uwane uye uchengetedze uremu hwemuviri pamwe nekudzivirira kana kunonoka kunetseka kwechirwere cheshuga. Tanga kuchinja kuburikidza nekuisa zvinoratidzika, zvinooneka uye zvinokwanisika zvinangwa. Somuenzaniso, kana usingambodya kudya kwekudya nekuti iwe uri kumhanya mangwanani, tanga nokudya kudya kwemazuva matatu kwevhiki. Kana kana iwe uchitanga kushanda mangwanani-ngwanani, takura chingwa chamangwanani mangwanani uye uidye kushanda.
Dzidza kuti ungasarudza sei sarudzo dzakanaka kana uchidya kana kutora zvokudya. Uye kana iwe usisiri chef, asi unoda kutanga kubika, dzidza pamusoro pehutano hwepamusoro uye mapeji akareruka. Zvinotora nguva yekuita maitiro matsva.
Chengetedza Kufadza Kwekudya
Kudya kunofanira kuva chiitiko chinonakidza , chinonakidza. Zvokudya hazvisi kungovavira, zvinobatanidzwa nemhuri uye kugovana. Nokudaro, kukwanisa kuchengetedza kufara kwekudya chinhu chinonyanya kukosha pakudya kudya.
Zvechokwadi, zvinonzwika zviri nyore pamapepa, asi kana zvakanga zviri nyore hakuna munhu angave akaoma kuifunga zvachose. Chinangwa chekuwana kuenzanisa nekusarudza kudya kwakakwana nguva yakawanda, kuteerera mutumbi wako, nekudya mupfungwa.
Tsvaga zviri nyore, Zvakanaka-Zvakakwana Mapepa Kubva Pfuma Yakakosha
Kazhinji tinoziva chatinofanira kudya, asi tine ruzivo rwekuzviisa pamwe chete. Kuva nezviyeredzi kuti ubatsire kutungamirira iwe zvinokosha pakudzidza nezvekugadzirisa chikamu. Mapeji anogona kukubatsira kuti uwane zvitsva uye zvinonaka zvekudya pamwe nekusanganiswa pamwe nekuchengetedza nguva pakagadzirira kudya nekugadzira kudya. Imwe nyanzvi yakawanda yakagadzirwa neExpected Dietitians veSaetetes Care and Education practice group yeAmerican Academy of Nutrition and Dietetics.
Recipe imwe neimwe yakagadzirwa neyanyanzvi uye inorongedza kudya kunovaka. Vanopawo mazano pamusoro pekushandira chikafu pamwe uye kuti ungatsiva sei.
Gamuchira rubatsiro
Kana iwe uine dambudziko kugadzirisa pfungwa iwe pachako kana kuti uite urongwa hwako hwekudya, bvunza rubatsiro. Kana iwe uine chirwere cheshuga, inshuwarisi yako inofanira kuvhara chirwere cheshuga chekuchengetedza hutano, zvichiita kuti ukwanise kusangana neChiratidzo cheSaabetes Educator (CDE). Chimwe chezvinhu zvinokosha zveCDE ndechekugadzirira zvirongwa zvekudya zvakasiyana-siyana kuti zvienderane kwete zvako chete zvinodiwa zvekudya asi mararamiro ako, zvinangwa, uye tsika.
Sources:
American Diabetes Association. Maitiro ekurapa muShuga - 2015. Diabetes Care . 2015 Jan; 38 (Suppl 1): S1-90.