Zvokudya zvirongwa zvevanhu vane chirwere cheshuga hazvisi "chiyero chimwe chete chinokwana zvose." Zvokudya zvevanhu vose zvakasiyana. Zvichasiyana maererano nehutano hwako, makore, basa rekuita, urefu, kurema, uye mishonga. Kana iwe usati uchingosangana nemunhu anonyora zvokudya, tsvaka imwe kunze. Vanogona kukubatsira iwe kukura chirongwa chekudya zvakasiyana-siyana kuti uwane zvese zvaunoda zvakasiyana.
Izvo zvichiti, zvirongwa zvekudya zvinoramba zvichitevera zvinotevera zvinoshandiswa kune vanhu vazhinji vane chirwere cheshuga cheshuga. Saka tanga kushanda pamitemo iyi yekugadzira kudya:
- Nguva dzose edza kusimudza fiber yezvigadziro zvako zvekudya nekusarudza zvigadziro zve-starch zvizere uye kusanganisira michero nemiriwo.
- Sarudza mishonga yakakodzwa yemafuta yakadai semakwenzi kana 1% mukaka, yogurt yakakora-mafuta, uye pasi-mafuta.
- Deredza kushandiswa kwemafuta zvachose. Sarudza zvokudya izvo zvakabikwa, zvakakanyiwa, kana kusunungura uchishandisa mafuta-asina mahwanda, asingatori kubika spray. Kana mafuta achidikanwa, kushandisa kanola kana mafuta emuorivhi kakawanda ndiyo inonyanya kukosha nokuti aya mafuta haafaniri mafuta akazara.
- Gadzirira zvakakodzera kudya kwako. Kushandisa chidimbu chekudya kwemasikati:
Usvusvusvu : Ita hafu yeplate yako yeplate, yechina yezvibereko, uye yechina chikamu chine mapuroteni.
Kudya uye Kudya : Ita hafu yezvokudya zvako zvemasikati uye ndiro yemanheru kwete yemashizha yemiriwo, imwe yekota yose-yezviyo zvekudya zvekudya uye yechina yechina protein. Wedzera imwe yehavha ine mafuta yakashata inoshumira kana imwe simashi, pamwe chete kushanda kwezvibereko kunopedza kudya uku.
Kwemajongwe emadekwana , shandisa chidimbu chemahombekiti ehodhi uye uite hafu yega-shura yezviyo, chibereko kana mukaka wakaoma-mafuta, uye imwe hafu yeproteine.
Kutevedzera mitemo iyi inofanirwa kuunza chirongwa chekudya chakakodzera kuvanhu vazhinji vane chirwere cheshuga cheshuga uye chinosvika:
- 45 kusvika ku60 gm carbohydrate pazuva rekudya
- 15 kusvika ku30 g gramu yehydrohydrate nenguva yemadekwana
- 50% yezuva nezuva makorikori anobva ku-carbohydrate, 20% makorikiti kubva puroteni, uye 30% maoriyori kubva kumafuta (7% kubva mafuta akazara).