Kutanga nzira itsva yekudya kunogona kuva dambudziko. Kazhinji zvinosanganisira kuongorora uye kuchinja nzira yaunofunga pamusoro pezvokudya zvachose, uye kuchinja uku hakungogumiri pane zvaunodya, asi mararamiro ako ehupenyuwo, sekutengesa kudya, kugadzirira kudya, uye kudya paresitorendi.
Uyewo, kana iwe ukabika mhuri yako, unogona kuwana kushorwa kubva kuvana vako kana kuti mukomana kana vasingatsvaki kudya zvitsva.
Asi paunenge uchida kudya glycemic index (GI) kudya, haufaniri kukanda zvachose nzira yako yose yekudya. Pane kudaro, nzira iyi yekudya inosanganisira kusarudza kudya kunonwisa asi kunewo GI yakaderera (rudzi rwemagidhahydrate risingasimudzi shuga yako yeropa zvakadai sekudya zvine GI yakakwirira).
Somuenzaniso, kana zvasvika pakudya chikamu chemichero, kusarudza apuro pamusoro pebhanana kana pineapple (maviri ayo ane GI yakakwirira) yakanaka.
Hezvino zvinhu zvina zviri nyore, zvakaderera zveGI zvekudya zvekudya zvekudya zvekudya zvekudya zvingangodaro zvaunogona kuedza-izvi zvinonaka zvekusarudza kwekudya kwekudya zvekushambidza zvichachengetedza huwandu hwako hwehuga hwehuga hwakasimba, uyewo kukupa simba raunoda kuti uende mberi nezuva rako.
Oatmeal
Kana zvasvika kune oatmeal, iwe kutanga unoda kuva nechokwadi chokuti iwe unotenga rudzi rwakanaka. Mune mamwe mazwi, batanidza mafuta akawanda kana oats akacheka, sezvo vari pasi muGI, asi oats pakarepo inonatswa uye inowanzove yakakwirira muGI.
Kuti upe oatmeal pop yevhunga uye mimwe michina, edza kuisa oatmeal yako nechinguva chiduku chezvibereko zveGI, zvakadai seapuro, peaches, kana mapeari.
Iwe unogonawo kuwedzera muprotheni nekusanganiswa mune chikamu chiduku cheamamondi akachekwa kana pecans. Nokuda kwekupedzisira kwekusvetuka, kuwedzera kuputika kwevhenekisi yakachena uye dashinoni (usarega kuwedzera chero shuga inoshuga, uchi, kana sirasi yemaple).
Mazai
Dietary Guidelines yeAmerica inotikurudzira kudya mazai tisingafungi nezveku cholesterol.
Mazai akakwirira mumapuroteni uye yolk ine mafuta-ane utano hwakanaka omega-3 kuti ubatsire kurwisana.
Chikamu chikuru pamusoro pekudya mazai ndechokuti vanogona kugadzirwa nenzira dzakasiyana-siyana (saka iwe usanetseka nekudya chinhu chimwe chete zuva rimwe nerimwe). Somuenzaniso, unogona kupwanya mazai, kubika, kana kuoma zvakaoma.
Izvo zvakare pfungwa yakanaka yekuwedzera mumiriwo mazai ako kuti uwedze antioxidant yako kudya-uye usanyara pazvinosanganisira kuunganidza mimwe miriwo. Mushonga mumwe wemwoyo uye unozivikanwa ndiwo mushroom, anyanisi, uye utamatisi akachekwa. Paunosanganisa miriwo mazai ako, tanga kubika miriwo yako mukurwadziwa, uye wobva wawedzera mazai ako nekuputika.
Iwe unogonawo kugadzira frittata zvinoreva panzvimbo pane kutamba mazai mukati memiriwo yako, gadzira pan (ona chokwadi uri kushandisa chevheni-yakachengeteka imwe) pasi pekushongedzerwa kwehevheti kwemaminitsi mashomanana kusvikira mazai akaiswa.
Imwe nzira ndeyekuita patafura yehadha. Kuti uite izvi, tanga, gadzira dzimwe mishonga dzakadai sepuropiti uye anyanisi uye songa mune zvishoma zvomuorivhi kana kuti canola mafuta. Munguva iyi, cube yako mbatata uye inosungira pane imwe pani. Apo mbatata yakaitwa, inokanda neveviggies yako uye wedzisa munyu uye pepper kuti uite.
Dinner For Breakfast
Yeuka, haufaniri kudya zvokudya zvekudya zvekudya zvekudya zvekudya.
Edza kupisa dzimwe nyemba dzakawanda (kushandiswa zvakanaka kwezvasara) uye kuzviisa kune rumwe rutivi rwemazai akakuvara ne salsa uye kunyange zvishoma pasi-fat cheddar cheese. Zvimwe zvikamu zviduku zveGI zvekudya kwemasikati zvinosanganisira:
- Mbambaira
- Pasita
- Chibage
- Lima nyemba
- Peas
- Lentils
Smoothies
Smoothies inzira yakanaka yekubatanidza michero uye kunyange miriwo, sekare, sipinashi , kana avocado. Kuti uite chibereko smoothie, bvisa bhandi yako, uwedzere nheyo yakafanana nekakhuconti yemvura, amamondi kana mukaka wekakhuni, wozodira mukapu yemichero yako yaunofarira, yakadai sarwberries yakasanganiswa, nectarines, kana apricots. Iwe unogonawo kufunga kuwedzera mapuroteni powder, mbeu , uye nut butter sezvakaita almond butter kana peanut butter nemafuta akawandisa ane utano uye mapuroteni.
Shoko Rinobva
Zvichida chimwe chezvinhu zvakaoma zvikuru kuchinamatira kune chirwere chepasi chinotyisa cheglycemic chichave chichibvisa izvo zvakagadzirwa zvingwa zvekudya zvemangwanani, sezviyo zvekudya zvokudya zvokudya zvechingwa, zviyo zvekudya, zviyo, mawfleji akaomeswa, uye bagels. Izvi zvinoreva kuti iwe unoda kuronga mberi mberi zvishoma, zvichida kunyange kukwira zvishoma zvishoma kuti uone kuti une nguva yekudya yakanyatsonaka, yakagadzikana kudya mangwanani.
Mashoko akanaka ndeokuti mazhinji emazano ari pamusoro apa anogona kutorwa kana kutorwa mberi kwenguva kuitira kuti iwe usatomboshushikana nemirairo yako yekare.
> Sources:
> American Diabetes Association. (2014). Glycemic Index uye Diabetes.
> Augustin LS et al. Glycemic index, glycemic load uye glycemic response: An International Scientific Consensus Summit kubva kune International Carbohydrate Quality Consortium (ICQC). Nutriti Metab Cardiovasc Dis. 2015; Sep; 25 (9): 795-815.