Chirongwa cheshuga chekudya cheshuga chinofanira kuenzaniswa uye chinoitwa nechinangwa chekubatsira vanhu vane chirwere cheshuga kuti vawane hutano hwakanaka hwehuga uyewo kugadzirisa kudya, kuora muviri, kuderedza ropa, uye cholesterol (kana zvichidiwa). Zvichienderana nekurema kwako, basa, neropa rekuisa ropa rako chekudya uye chiremba ane chirwere cheshuga chinogona kukurudzira kudya kwekoriori uye gorobhedha.
Nokuderedza zviyero uye makhahydrates iwe unokwanisa kutarisira utano hwako nekuvandudza ropa rako rekuisa glucose, pamwe nekuwedzera simba rako. Ichokwadi, kuongorora kwemazuva ano kunoratidza kuti kuora muviri kunogona kubatsira chaizvo kuisa chirwere cheshuga mukuregererwa.
Chirongwa Chekudya Chakanaka Chakanaka cheKehydrates, Zvirineni, uye Fat
Zvirongwa zvekudya zvakaringana zvichava nezvakawanda zvemasimusi asina kuwedzera, makwina e-carbohydrates, zvakadai se, zviyo zvose, mishonga yemashizha, michero, uye michero yakakura yefiber. Zvichazobatanidza mapuroteni akaoma-akadai sehuku, hove, hutete, nyuchi dzine nyama, uye mairi anochera mafuta. Uyezve, chirongwa chekudya chakakwana chichabatanidza mafuta akaenzana, akadai samaorivhi, nuts, mbeu, uye nut butters, kutumidza mashomanana.
Kana iwe wakadzidziswa kutevera chirongwa chekudya cheshuga cheshuga chema 1600-calorie, mutarisiri wako wehutano ane tariro yakakubatsira iwe kuziva magaridha, pamwe nekukudzidzisa pane zvakasiyana siyana zvekudya zvinogona kukubatsira mukuzadzisa zvinangwa zvako.
Pasi apa uchawana zvimwe zvingasarudzwa, izvo zvinopa 1600 makorikori mune rimwe zuva-chiziviso kuti kudya kwega kwega kwemahydrohydrates, mapuroteni, nemafuta.
Mazano anosanganisira kudya kwemanheru, masikati (pamwe nekambani yekubatanidza), kudya kwemanheru, uye kutora pfungwa. Verenga zvakawanda pamusoro pekuronga chirwere cheshuga .
Breakfast breakfast
- Sipinachi, Eki uye Cheese Sandwich:
- 1 inodyiwa chirungu chinonzi Muffin (inogona kushandisa imwe duku shoma yakagadziriswa kana imwe tsanga yechingwa chakazara)
- 1/2 kapu yakatumirwa sipinashi (yakagadzirwa neiyo teaspoon mafuta omuorivhi)
- 1 yakatsvaira mazai pamwe chete nevatsvuku vaviri
- 1 slice Swiss cheese (kana 1/4 mukombe shredded low-fat cheese)
- 1 cup honeydew melon cubes
- Kafi ne 1 teaspoon hafu nehafu
Kuti uwane mamwe mazano ekufambisa: High Protein, High Fat Breakfast Ideas
Kudya
- 1 kushandira sitiroberi chibage saladhi nekupfeka
- 1 (6-inch yakakwana zviyo) pita, inopisa muchoto
- 1 1/4 mukombe strawberries, 3/4 kapu yeblueberries, kana 1 cup raspberries
- 8 kusvika kune gumi nemaviri masikati emvura yakasviba kana soro isina shuga
Nokuda kwemashoko ezvikudya zvemasikati: Best Lunches for Diabetes
Kudya
- 4 ounces yakakoshwa yakaonda (yakadai sebivha kana nyama yakakangwa, yenguruve, kana hove yakabikwa)
- 1 duku mbatata yakabikwa (inenge hukuru hwekombiyuta mouse)
- 1 kapu yakakonzera mbeu yebhinzi uye mushroom (kana imwe isiri-starchy yemiti yakasarudzwa)
- 8 kusvika kune gumi nemaviri masikati emvura yakasviba kana soro isina shuga
Snack
- 1 punipuni 1 yose yepanut, chaiyo yemamondi, kana marashi
- 1 duku (4 ounce) apuro kana rudzi rwakasiyana rwezvibereko zvekusarudza (Cherechedza: usabvisa michero yakaomeswa uye michero yemakwenzi yakakonzerwa musirasirasirasi)
- 8 kusvika kune gumi nemaviri masikati emvura yakasviba kana soro isina shuga
Nokuda kwezvimwe zviratidzo zvekudya zvakashata: 20 Chirwere cheshuga Chikafu Zvokudya zveColori 200 kana Zvishoma
Nzira mbiri dzinowanzowanikwa Dhiyabhorosi Kudya Zvokudya
Vazhinji vanhu vane chirwere cheshuga vanogona kubatsirwa kubva kumakrohydrates kuverenga kana kutevera nzira yeplate. Kune avo vane chirwere cheshuga vanotora insulini yakaenzana nehuwandu hwehydrohydrates inoshandiswa, kuverenga kwekhabhohydrate kunokosha zvikuru.
Carbohydrate Kuverenga Method: Iyi nzira inosanganisira kutevera magiramu emakhahydrates iwe unodya mune imwe kudya. Zvizhinji zvirongwa zvekudya kwehuga hwemashuga zvine makumi mashanu kusvika ku60 magamu emakrobhohydrate panguva yezvokudya (asi inofanira kunge yakasarudzwa maererano nemararamiro evanhu, ropa rinoshuga, kuyerwa, basa rekuita, nezvimwewo). Iko yega yegajijidharini iwe waunofanira kudya pazuva inofanira kukurukurwa nachiremba wako kana kuti dietitian.
Usati uine hurukuro iyi, unogona kubatsirwa nekuchengeta gwaro rezvokudya kuitira kuti awane ruzivo rwekuda kwehuwandu hwemakrohydrates iwe ikozvino uri kudya. Uyezve, kuchengeta chigadzirwa chekudya kunogona kukubatsira kuti uchengetedze ropa rako rega uye uremu, uchiri kuchengeta iwe kuzvidavirira nokuda kwekudya kwako.
Plate Method: Kune vanhu avo vasingakwanisi kuverenga makhahydrates, nzira yeplate inogona kuva nzira yakakosha yekusangana nekudya kwenyu uye zvinangwa zvehutano. Iyi nzira yakanyanya kudzvinyirira kupfuura kuwedzera makhahydrates. Kushandisa chidimbu chekudya kwemasikati, chinangwa chokuita hafu yeplate isina-starchy miriwo, imwe yechina yeplate yakakura fiber carbohydrate, yakadai semafuta akazara, maruva, kana mishonga yemashizha, sezvinotapira. Chikamu chekupedzisira cheplate chinofanira kuva nemaprotetini akaonda, akachena nyama nyama, mazai, hove, shellfish, nyama yakakamira, nyama yenguruve kana kuti mafuta mashoma (chikamu chinowirirana uye chinowanzotora maawa mana).
Zvakadini Nezvokudya Zvokudya Zvokudya?
Kune vanhu vane rudzi rwechipiri chirwere cheshuga , kutevera kudya kwezvirimwa kunogona kuonekwa kunge kunonyangadza nokuti kusabvisa mhuka dzemhuka semhuka, hove, uye shiri zvinogona kuderedza mapuroteni ezvokudya. Kunyange zvazvo zvingaratidzika zvakakodzera kudya kudya kwepurotini yakakwirira nokuti inowanzova yakaderera mu-carbohydrate, zvinokwanisika kudya kudya kwezvirimwa uye kuchengetedza uremu hwehutano uye hutachiwana hwekutapira. Dzidza zvakawanda: Sei Ungava Vejiriji Nechipiri 2 Chirwere Cheshuga.
Sources:
> Lean M, et al. Kunyanya kuchengetedza kutungamirirwa-kutakura mashomanana kwekuregererwa kworudzi rwechipiri chirwere cheshuga (DiRECT): iri saruka rakazaruka, musumbu-randomized trial. " Lancet 2017: DOI: 10.1016 / S0140-6736 (17) 33102-1.