Hakuchina kudya kunokodzera vose nokuda kweshuga, uye zvirongwa zvose zvekudya zvinofanira kunge zvakasiyana-siyana , asi pasinei neurongwa hwekudya, kuderedza calorie uye marinhigidhari zvingakubatsira kuti uremerwe uremu uye kuderedza ropa sutu. Zvichienderana nehurefu hwako, uremu, zera, nebasa rekuita, chirongwa chekudya che calori 1200 chinogona kunge chiri chakanaka kwauri. Kana izvi zvakataurwa kwauri nachiremba wako uye iwe hauzive kuti unotanga kupi, iyo pfungwa yakanaka kuva nekunzwisisa kuti mazuva ekukosha kwezvokudya angaita sei.
Kuva nehutano hwemazuva matatu ezvokudya, kunogona kukubatsira kubvisa zvisarudzo zvekuita, nekuchengetedza, makoriyumu, makhahydrates, nemafuta anotungamirirwa.
Zvokufunga nezvazvo Kana Kudya Kuchengetedza
Carbohydrates: Carbohydrates ndiyo miviri inonyanya kushandisa simba uye muviri unobata shuga yeropa . Vanhu vane chirwere cheshuga vanofanira kuongorora kudya kwavo kwegluidhydrate nokuti yakawanda yemakrohydrates, kunyanya nenzira yemavhenekeri, yakanatswa, yakagadzirwa , uye shuga yezvokudya inogona kusimudzira shuga yeropa, uye triglycerides uye inoita kuti uwedzere kuwanda. Paunofunga pamusoro pemakhahydrates, iwe unoda kufungisisa nezvezvikamu pamwe chete. Sarudza makedhaidhadhi akazara mufiber, akadai, mbeu dzose, miriwo yemashizha, yakadai semamatekhata, maziwa asina mafuta, akadai seGreek yogurt, uye michero yakaderera-glycemic, zvakadai, majiroji. Vanhu vakawanda vanobatsirwa nekudya makapoteredza 30 kusvika ku45 magamu emakrohydrate panguva yezvokudya, uye 15 kusvika ku20 gramu pamusi wekudya, asi izvi zvichange zvichienderana neutachiona hwehuga hwako, basa rekuita muviri, uye uremu, kutumidza zvishomanana.
Iko nguva dzose pfungwa yakanaka yekuonana nemunhu anyoresa chireyiro kana mudzidzisi ane chirwere cheshuga kuti aone kuti mangani ehydrohydrates akakodzera iwe. Ramba uchiyeuka kuti gwaro rimwe nerimwe remakhahydrates rine ine makori mana. Saka, kana iwe uchidya, 45 magamu emakrohydrate nehokudya, uye 30 gramu pamusika wega, iwe unenge uchinganisa 660 makoriori kubva kumahydrohydrates pazuva.
Zviprotini: Puroteni ndiyo macronutrient iyo isina makedhihydrates (kunze kwekudya kana kubvongodzwa mumuchero). Kuwana mapuroteni anokwana zvakakosha pakuwedzera hutachiona, kuporeswa kwechirema, kusimba kwemaviri, uye kuve nesimba rinogadzirisa. Kana uchidya kudya kwekoriori, zvakakosha kusarudza zvakakosha mapuroteni (sezvo aya marudzi ane zvishoma maekori uye mafuta). Gara kune zvitubu, zvakadai semuchena nyama nyama, pork, turkey, nyama yakaonda (95% yakashata), mazai ega, uye mafuta ane mafuta. Kana iwe uri vegan kana yemidziyo , nyemba, uye protein ye soya, yakadai seydamame, uye tofu inowanikwawo mapuroteni, asi ramba uchifunga mupfungwa dzazvo dzine carbohydrates, zvakare. Mapuroteni anewo maekori mana pagiramu. Zvimwe zvidzidzo zvinoratidza kuti kudya mafuta akakwirira, mapuroteni epamusoro ekudya zvishoma anogona kuderedza hemoglobin A1C kuvanhu vane chirwere cheshuga.
Mafuta: Fati ndeyeimwe macronutrient isina ine makhahydrates. Mafuta anoita basa rinokosha pamuviri, uye zvinodiwa kuti uwane mavhithamini ane mafuta akawanda. Zvinhu zvakakosha fatty acids, zvakadai se omega 3 uye omega 6, zviri kuvakwa kwebvudzi, ganda, uye misumari uye zvakakosha muhutano hwehuropi uye dzine anti-inflammatory properties. Paunosarudza mishonga yemafuta, iwe unoda kusarudza mafuta asingatsvaki akadai samafuta, nutswe, mbeu, avocado, uye hove dzakawanda sardines, uye salmon.
Deredza mafuta akazara uye mafuta anotengesa nguva dzose sezvinobvira, zvakadai semafuta akazara, chekudya zvakabikwa, mafuta akareba sesausage uye bhakoni, mafuta, kirimu, uye masukisi zvakadai sekiki nekeke. Zvikamu zvemafuta zvinofanirawo kuongororwa, kunyange mafuta ane utano, nokuti mafuta ekori inogona kuwedzera nokukurumidza. Rimwe gramu yemafuta rine mapfumbamwe makori.
1200 Makorikori Haakodzeri Munhu Wose
Chokutanga, tichazotanga nezwi renyevero: 1200-calorie diabetes kudya hakusi kune munhu wese ane chirwere cheshuga. Nokuda kwekurasikirwa nekurema, iyi yekoriji yepamusoro yakaderera zvakakwana zvokuti inogona kukanganisa kuipa kwemasabetism kune vanhu vazhinji.
Uyezve, iyi yekoriori yepamusoro haigone kupa makaghijidha akakwana kuti abatsire mitemo yemishonga kana kudzivirira hypoglycemia.
Zvisinei, 1200 makorikoni achawana simba rinodiwa nevamwe vanhu vane chirwere cheshuga. Zvichida zvakanakisisa kana iwe uri muduku pakuyera uye murefu, wakwegura kudarika 65, uye / kana zvishoma kushanda. Kana wakagamuchira chirongwa chekudya chirwere cheshuga che 1200-calorie, vanachiremba vako vachatora zvose izvi zvikonzero.
Kana chiremba wako akakuudza kuti udye zvimwe kunze kwe 1200 makoriori, tine zvirongwa zvekudya zvekudya iwe zvakare .
Iko Nemazuva ese Menyu Inoita Sezvakaita
Urongwa huno hwekudya hunofanira kukupa dzimwe pfungwa dzekudya kwako mutsva. Inopa makomita 1200 makirogiramu pazuva, ane anenge 30 kusvika ku45 magamu emakrohydrate nehokudya, uye 15 kusvika ku30 gramu pahomwe.
Zuva 1 Chikudya chamangwanani
- An omelet yakaitwa ne 2 mazai vatsvene uye mazai ega, uye 1 slice (1 ounce) pasi-fat fat
- Chikamu chimwe chiduku chegorosi gorosi ne 1 teaspoon nut butter
- Rimwe jinisi duku kana 2 kiwi duku
- Kafi ine 1 tablespoons hafu nehafu
Zvose maharo-ehydroidzwa nehupfu: ~ 30 gramu
Kudya
- 2 makapu akachekwa mashizha nemaoriki mana (mashizha emichindwe muruoko rwako) huku yakakangwa uye 1 kikapu yewaini yakashongedzwa
- Rimwe duku 4 ounce apulo
- Rimwe 6-ounce yega yega yogurt
- 8 kusvika ku2 ounces emvura kana soro isina tsvina
Zvose maharobhedha paguta: ~ 40 gramu yemakrohydrate
Snack
- 3 makapu air popped popcorn
Yese yemakinehydrate nehokudya: ~ 15 gm carbohydrate
Kudya
- Turkey Broccoli Kuputira: 4 ounces ean white white turkey ground, kubikwa mu 1 teaspoon mafuta omuorivhi
- 1 pasi ega-carbohydrate yose yezviyo kuvhara (anenge magiramu 20 emakinhydrate)
- 1 mukombe yakabikwa broccoli yakave nemaspuni 1 mafuta emuorivhi (kumusoro nehute inopisa)
- 8 kusvika ku2 ounces emvura kana soro isina tsvina
- 1 mukombe we raspberries
Zvose gidheidhyidhi yega yega: ~ 45 magamu emakrohydrate
Zuva 2 Chirafu
- 1 nhovo yepasi-mafuta mafuta echigriki
- 3/4 mukombe weblueberries
- Supuni 1 yakabikwa maarmonds asina kukwana
- 1 kapu yefivha ine 1 kikapu yehafu nehafu
Yese yemakrohydrates per meal: ~ 25 gramu yemakrohydrate
Kudya
- Kuvhura Zvakatarisana neTurkey Sandwich- 4 zvimedu zviduku zvekunya kwekutya
- 1 slice yose zviyo zvechingwa
- lettuce, tomato, 1/4 avocado yakasungwa, dollup yemasitadhi
- 15 mwana karoti ne 1 kikapu hummus
Yese yemaghaidhyidro yega yega: ~ 35 gramu yemakrohydrate
Snack:
- 1 1/4 mukombe strawberries ne 1 kikapu nut butter
Yese yemakinehydrates per snack: ~ 18 gramu yemakrohydrate
Kudya
- Grilled Shrimp Quinoa Bowl - mashizha mana yakabikwa
- 1/2 mukombe yakabikwa quinoa mumvura kana pasi yakasarasi huku mutsu
- 1/2 mukombe yakatorwa tomate, 1/2 kapu yakasikwa pepper
- 1/4 mukombe shredded pasi-fat cheese
- 1 tablespoon salsa
Yese yemakinehydrates per meal: ~ 40 gramu yemakrohydrate
Zuva 3 Gabiwa
- Sweet mbatata sitiroki mbiriso
Yese yemakrohydrates per meal: ~ 17 gramu yemakrohydrate
Kudya
- 5 yakasikwa veggies uye magidhi egg saladhi
- kumusoro pa 1 zviyo zvese zvakasvibirira mupunga jisi
- 1 kapu blackberries
- 8 kusvika ku12 ounces mvura kana seltzer
Yese yemakinehydrates per meal: ~ 40 gramu yemakrohydrate
Kudya
- Yakave yakagadzirwa nemafuta ega (kana imwe sarudzo yakasarudzika) ine sipinashi yakanyanyisa uye yakabikwa mbatata
- 5 ounces yakabikwa hove nemononi, poda garlic, munyu, pepper, 1 teaspoon mafuta emuorivhi
- 1 mbatata kaduku yakagadzirwa nesinamoni uye 1 teaspoon butter
- 1.5 makapu akaputira sipinashi
- 8 kusvika ku12 ounces mvura kana seltzer
Zvose gagidhyidro yezvokudya: ~ 30 gramu ehydrohydrate
Gadzira Zvokudya Zvako Zvokudya
Iyi menyu inongova muenzaniso wezuva matatu wezvokudya zvinofadza zvinogona kukodzera zuva rimwe chete uye kuchengetedza kudya 1200-calori. Kana uchida zvimwe zvakasiyana-siyana, kune zvakawanda zvekudya zvinovaka muviri unogona kufara, iwe unongoda kudzidza kuti ungarure sei chikafu chekudya kuitira kuti urambe uri munzira.
Kushandisa recipe chikafu chekugadzirisa zvinogona kutora zvose zvekufungidzira kubva pane zvauri kudya. Kuti uishandise, ingopinza mupepeti waungada kuita uye ichakupa nyore kuverenga ikero yekudya. Iwe unogona kuishandisa zvakare kumativi ezvokudya, zvokudya zvekudya, uye zvinwiwa.
Kana zvakagadziriswa pamakemikari ako zvinoratidza kuti ine zvakawanda zvekoriyamu zvekudya kwako, unogona kugadzirisa. Iwe unogona kugadzira chimwe chigadziro uye calculator ichakuratidza huwandu hwesarudzo dzakakurumbira huchasarudza kubva.
Izvi zvinogona kubatsira zvikuru paunenge uchitenga bhuku rako rekutenga. Iwe uchange uine pfungwa yakajeka yekuti zvingasarudzwa zvakaderera mumakori, mafuta, uye shuga. Kuva nechizivo chiduku iwe usati warova muchitoro kunogona kukubatsira iwe kuita zvisarudzo zviri nani.
Sources:
> Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. na Wainstein, J. (2013), Kubvira kwekudya kwekudya kwemafuro yakawanda mumaprotheni nemafuta kunovandudza glycemic control in type 2 chirwere cheshuga. Kuwedzera muviri. doi: 10.1002 / oby.20654