Tora 2 Diabetes Diet
Nemhaka yekuti zvimwe zvokudya, zvakadai semakrohydrates, zvakananga zvinokonzera ropa rako sutu , kudya kwako ndechimwe chezvinhu zvinokosha pakugadzirisa chirwere cheshuga. Carbohydrates inowanikwa muzvokudya zvakadai sokuti: zvakasara, michero, mukaka / yogurt, legumes, sweets, uye candy. Apo metabolized carbohydrates inoshandiswa kuva shuga (glucose), iyo ndiyo inonyanya kushandisa simba remuviri. Insulin, hormone yakagadzirwa nepancreas, inotora glucose kubva muropa kusvika kune masero okushandisa simba.
Kana uine chirwere cheshuga, kutarisa shuga yeropa kunogona kuva kwakaoma kana nokuti pancreas yako haisi kuita zvakakwana insulin kana insulini inogadzira isiri kushandiswa zvakanaka. Izvi zvinowanzoitika kana iwe uwandisa. Kudya zvakanyanya kunogona kuita kuti uwedzere kuwedzera uye kuwedzeredza, zvichiita kuti muviri wako usanyanya kugadzikana ne insulin . Kudzidza kudya kudya kwakagadzikana, kwakashandurwa kwemakrohydrate, kunogona kukubatsira kuti uremerwe uremu uye uchengetedze ropa rako rega.
-
Chirongwa Chechipiri 2 Chirwere Cheshuga Chirongwa
-
Mishonga Yakakosha Kudenga Kana Une Chirwere Cheshuga?
Munhu wose ane chirwere cheshuga anoda kuchengetedza kudya kweakagidhyidhi. Vangave vachiita izvi chete nekuderedza kudya kwavo kwekasijidha, kuverenga makhahydrates, kana kudya kudya kwakagadzirwa nema carbohydrate, kuchinja marhydrates kungatungamirira kukurasikirwa kweutachiona, kutarisa shuga yeropa, uye kazhinji kuderedzwa kwe triglycerides (rudzi rwemafuta rinogona kuwedzera ngozi yako chirwere chemoyo). Mukuwedzera, vanhu vazhinji vane chirwere chechirwere cheshuga 2 vanoda kurasikirwa nemutoro. Kuti tikwanise kuora muviri, tinoda kuderedza mararamiro edu ose. Nokuwedzera fiber, kuderedza zvikamu zvakawanda, kuderedza kudya kwepamusoro-koriori, zvakadai semasipi uye kudya kwekukurumidza, uye kusarudza mhando dzakanaka dzemakhahydrates , mafuta, uye mapuroteni, vanhu vane chirwere cheshuga cheshuga vanogona kurasika.
Kune marudzi mazhinji ezvirongwa zvekudya zvinogona kukubatsira kuti uremerwe uremu. Shandisa nguva yakati uchinzwisisa dzimwe nzira dzakanakisisa dzekudya zvechirwere cheshuga kuti iwe utumidze utange.
Ndeipi Nzira Dzakanakisisa Kudya Dhiyabhorosi?
Dzidzidzise zvakawanda zvaunokwanisa pamusoro pezvokudya. Dzidza nezvezvokudya zvaunogona kudya, zvipi zvekudya zvaunofanira kuisa, kana iwe uchifanira kudya, uye kuti unganise sei kutora zvokudya zvako. Ndapota cherechedza kuti zvikamu zvakasiyana zvakasiyana kubva pamunhu kusvika kune munhu zvichienderana nekoriori zvido, kuyerwa, nezvimwe. Apa pane dzimwe nzira dzakanakisa dzokutanga:
Shandisa Method Plate: Iyo nzira yepamusoro ndiyo nzira iri nyore yekugovera chikamu kuzvidya zvokudya zvako usingatauri zvakananga ma carbohydrate yako. Inokurudzirwa ndeyekuwedzera michero isina-starchy , zviyo zvakakwana, uye maonda eprotein. Iyo ndiro ndiyo nzira inoshamisa yekuwedzera fiber kudya. Zvokudya zvine fiber zvinogona kubatsira kunonoka kuti kukurumidza sei sutu yako yeropa inomuka. Kudya zvokudya zvakakwirira-zvinogonawo kukubatsira kuti uremerwe nehupamhi nekuti zvakanyanya-fibro zvokudya zvinoshandiswa zvishoma nezvishoma, zvinokubatsira kuti unzwe wakakwana.
Kunzwa zvakakwana nokukurumidza kunogona kuderedza kuderedza koriori yako uye kubatsira pakurema kwekureruka. Zvokudya zvepamusoro-soro zvinewo mavitamini nemaminerari, izvo zvinowedzera kudya kwako.
Kuti uite seplate nzira, ingoparadzanisa ndiro yako muzvitatu. Ita hafu yeplate yako isiri-starchy miriwo, yakadai sadhidi, broccoli, mhete yehairi, cauliflower, tomate, etc. Tsanangurai chikamu cheplate yako kuti urereke mapuroteni, akadai sehuku yakakangwa, hove yakabikwa kana yakabikwa, kana nyama yakashata sirloin steak . Chikamu chako cheprotheni chinofanira kunge chiri che 3-4oz (ukuru hwekambani yemakadhi, kana chanza cheruoko rwako). Uye pakupedzisira, ita chikamu cheplate yako yakagadzirwa nemakrohydrate, zvakadai semafuta akazara sequinoa, rizi rakasvibirira, bhari, yemuriwo wemashizha akabikwa mbatatata, kana mhete yakadai sechickpeas, kana nyemba nhema. Chikamu chako chinofanira kunge chiri chekombe imwe kana pamusoro pebhande rakakwana. Iwe unogona kuwedzera mamwe mafuta ane utano pane zvekudya zvako, zvakadai sekushumira kwewacocado kana maorivhi ekubika. Kushanda kwemafuta inenge 1 teaspoon uye chikamu chekodhadha inenge chikamu chetatu chewacado.
Zvichienderana nekodori yako inoda, iwe unogona kuwedzera kudya kwako kwemafuta zvakare. Kana iwe uchiri nenzara mushure mekudya uku, ivai nemumwe mubatsiri wemashizha asina kusimba. Iva nechokwadi chekudya zvishoma nezvishoma uye unofarira zvokudya zvako.
Idya Chirongwa cheCarbohydrate Chiripo: Paunenge uine chirwere cheshuga, unofanira kuchengetedza kudya kwako kwehydrohydrate nokuti makhaidhaidhini ndiwo marudzi ezvokudya zvinokonzera shuga yeropa zvikuru. Chikafu chinokonzerwa ne-carbohydrate chinoreva kuti iwe unodya zvemazana emaghahahydrates panguva imwe chete zuva nezuva. Izvi hazvirevi kuti iwe unofanirwa kudya zvikafu zvakafanana zuva rega rega, asi kuti iwe unoronga kudya imwechete yemakhahydrates kune imwe yega yega. Semuenzaniso, kana iwe uchirayirirwa kudya 45g yegidhaidhadha yekudya kwekudya kwemasikati uye masikati, 15g e-carbohydrate yechingwa, uye 60g emahydrohydrates yekudya kwemanheru, unoda kuedza kubatisisa zuva iroro. Kudya kudya kwakagadzirwa nema carbohydrate kunogona kubatsira kuchengetedza ropa rako rega uye rinodzivirira kuchinja. Semuenzaniso, kana iwe ukadya zviduku zvegorobhedha yechingwa zuva rimwechete uye ugova nemafuta emakinhydrates ezvokudya mangwanani-ngwanani zuva raitevera, ropa rako rega rinokanganisa.
-
Une Chirwere Cheshuga Here? Iwe Unogona Kudya Mazai Uye Pano Ndezvikonzero
-
Iko Shuga Yakawanda Inogona Sei Munhu Ane Chirwere Cheshuga Ane?
Kuva wakagadzikana kunobatsira kuchengetedza ropa rako rega rinowedzera. Kana iwe uchitevera rudzi urwu rwekudya, iwe uchada kuva carbohydrate savvy. Iwe unofanirwa kunge uri kamudiki yemakrohydrate, uone kuti makhaidhaidhi akavanzwa anogara , uye ane zvimwe zvakanaka zvigadziro zvokuverenga .
Rongedza Zvimwe Zvokudya: Kurerutsa mamwe marudzi ezvokudya anoshanda kune vanhu vose vane chirwere cheshuga. Uye zvakatendeseka, kunyange iwe usina chirwere cheshuga, kuderedza marudzi aya ezvokudya chikamu chekudya zvine utano. Mimwe mhando dzekunatswa, dzakagadzirwa nema-carbohydrate, sechingwa chena, pasta, jisi, masukisi, keke, uye candy, zvinogona kuwedzera sutu reropa nokukurumidza. Mukuwedzera, vane zvishoma zvinovaka muviri uye vane zvakawanda mumakorikiti anogona kuita kuti uwedzere kuwedzera. Kunyange zvazvo vanhu vakawanda vane chirwere cheshuga vanotenda kuti havagoni kudya michero, itsva, michero yose, yakadai semabriji, inogona kuva chikamu chekudya cheshuga . Chikamu chezvibereko uye kuti unodya sei michero inofanira kunyatsofungidzirwa. Chinangwa chekudzivirira jisi yemichero zvachose kunze kwekuti shuga yako yeropa ishoma. Edza kuchengetedza michero yako kushandiswa kune anenge 2-3 pazuva uye funga kudzivisa zvimwe zvezvibereko semichero yakaomeswa nemadhiro, izvo zvinogona kusimudza sutu reropa nokukurumidza. Dzorera chingwa chakachena, pasta, uye mabheji zvezviyo zvakakwana sechingwa chakazara chezviyo kana pasta yose yezviyo. Iko kushanduka kunogona kubatsira kuronga shuga yako yeropa, kuwedzera fiber yako kudya, uye kukurudzira chikafu chako. Ramba uchiyeuka kuti, kunyange uchinge waputika makhaidhaidhini akacheneswa yezviyo zvakakwana, zvikamu zvinenge zvichikosha. Semuenzaniso, kana iwe ukashandura sukari cereal yako ye oatmeal mangwanani, izvo hazvirevi kuti iwe unogona kudya zviyero zvisingagumi. Chikamu chemakinehydrates chinoramba chichikosha zvose zvekugadzirisa kwekoriori uye kutarisa kwega shuga.
Dzidza nezveChirongwa Chekugadzirisa: Kuwanda kwemakhahydrates kune zvakakosha sehuwandu hwemakhahydrates kana zvichiuya pakugadzirisa chirwere cheshuga. Kuwanda kwemakinehydrates iwe unoda zuva nezuva kunogona kutsanangurwa zvichienderana nekurema kwako, basa rekuita, calori inodiwa, uye kuti muviri wako unopindura sei kumahydrohydrates. Kurukura nemudzidzisi wako wehuga hwehutachiwana huwandu hwemakrohydrates iwe unoda zuva rega , kuitira kuti iwe unogona kugovera kugovera magiramu emakhahydrates mukati mezuva. Kana iwe usingafariri makhabhohydrate kuverenga kana iwe uchiwana wakaomawo, chinangwa chekuita seplate method.
Rimwe kushandiswa kwemakunguhydrates rinoda kusvika 15g. Izvozvo hazvirevi kuti iwe hauna kukwana 15g pazvokudya, asi tinoshandisa 15g seanotarisa. Vanhu vazhinji vanogona kuva ne 45g ema carbohydrates kuburikidza nekudya. Vamwe vanhu vanobatsirwa nekudya makidhihydrates, asi vamwe vanogona kudikanwa kana vakanyanya kushanda kana kuti vanoda kukura kwekoriori. Zvichienderana nokuti uri kushandisa nzira yekuchinjana (iyo yakakura nzira yemakinhydrates kuverenga) kana kuverenga makhahydrates mu gramu yakazara, mudzidzisi wako wechirwere anogona kukudzidzisa kuti uverenge sei zvikamu zvehydrohydrates kana girasi yakazara.
Kudya kudya kwakanaka kunorevawo kudzora zvikamu zvako zvezvokudya zvisina makhahydrates, kunyanya kana uri kuedza kuderedza uremu. Kana iwe uchitapudza kudya kwako kwekasijidhe uye utange kudya kudya kusingagumi kwechizi (nokuti yakaderera-carb), zvinetso iwe hauzoregi kuora.
Heano zvimwe zvikamu:
- Rimwe kushanda kwezvibereko: 1 chidimbu chose, 1 kapu yemakroti, 1/2 mukombe yakasanganiswa michero kana vhuni, 12-15 mazambiringa kana cherry (chengetai michero kusvika anenge 2-3 mashekeri pazuva)
- Chimwe chekudya chemashira: 1 slice yechingwa, 1/3 mukombe yakabikwa pasta kana rizi, 1/2 mukombe yakabikwa oatmeal, 3/4 kapu isina kuwanikwa yakawanda, 1/3 kapu yehairi, 1 mbatata duku (ukuru hwekombiyuta mouse)
- Mapuroteni nemafuta haana makhahydrates, asi achiri nezvikori. Zvimwe zvidzidzo zvinoratidza kuti kudya mapuroteni akakwirira, kudya kwakakwana kwemafuta kunogona kubatsira kuvandudza sutu yeropa. Munhu mumwe nomumwe anofanira kuva neurongwa hwekudya hwakasiyana, sezvo izvo zvinoshanda kwauri zvisingashandire mumwe munhu. Kurukura nemutano wako wehutano kana izvi zvakakunakira iwe.
- Purotini: 1 kushumira kwega kwega kwega kunenge 3-4 oz, uwandu hwekadhi yemakadhi kana muchanza cheruoko rwako.
- Mafuta: 1 kushanda nde: 1 teaspoon maorivhi omuorivhi, 1/3 avocado, ~ 1 teaspoon nut butter. Zvakare, izvi hazvirevi kuti izvi ndezvipi zvakakosha iwe pazvokudya. Zvimwe zvokudya, zvakadai semapuroteni anewo mafuta. Zvimwe zvidzidzo zvakaratidza kuti huwandu hwemafuta hahukoshi sehuwandu hwemafuta. Anoda kusarudza mafuta akaenzana, akadai samaorivhi, nuts, mbeu, avocado. Kana zvichibvira, verenga mavara uye unamatire kune umwe kushumira. Semuenzaniso: kana uri kushandisa mayonnaise, kana nut butter, verenga ruvara uye unamatira kune umwe anoshumira.
- Zvisiri-marashimi miriwo: 1/2 mukombe yakabikwa kana 1 mukombe yakasvibirira. Edza kudya kwema 5-7 servings zuva nezuva. Zvisiri-marashi yemiriwo inowanzova imwe yezvokudya zvekudya iwe unogona kudya muzvikwereti zvisingagumi. Takura apo iwe unokwanisa kuti ubatsire kuchengeta iwe uzere.
- Sweets: The American Heart Association inoratidzira kuti mashoma akawanda emashuga akawedzerwa pazuva ndeaya: Varume: 150 cal pazuva (37.5 gramu kana 9 maspuniki). Vakadzi: 100 makirogiramu pazuva (25 gramu kana mashupuni 6).
Ndingaita Sei Kuti Chirwere Cheshuga Chandidye Muupenyu Hwezuva Rese?
IAmerican Diabetes Association inoratidzira kuti vanhu vane chirwere cheshuga vanowana zvirongwa zvekudya zvakasiyana-siyana zvichienderana nezvinodiwa / zvisingadi, tsika, mararamiro, uremu, dzidzo yepamusoro, nezvimwewo. Kusangana nemunhu anyoresa zvinodhaka kana mudzidzisi ane chirwere cheshuga ndiyo nzira yakanaka yekukubatsira kunzwisisa ma carbohydrates uye ane chirwere chinorwara cheshuga. Vanogona kukupa chirongwa chekudya zvakasiyana-siyana uye zvishandiso zvaunoda kuti utange pakugadzirisa kudya zvakanaka. Kana iwe usingakwanisi kusangana nemumwe munhu, shandisa nzira yako itsva yekudya mumatanho maduku.
Kana uri kunzwa uchinetseka nemashoko ose aya, tanga zvishoma. Musoro kuchitoro chekudya uye utore zvimwe zvinhu zvine utano . Kana iwe usina kudya kwakanaka mumba, haugone kuisa pamwe chete kudya kunovaka. Chechipiri, bvisai miedzo yenyu. Iwe haugoni kudzora zvinhu zvinokupoteredza kunze, asi iwe unogona kudzora zviri mumba mako. Bvisa makiki, keke, jisi, uye chips. Kana isipo, iwe haugoni kuva nayo. Kana iwe uchida kuzvipira kubva panguva-kusvika-nguva, ita kuti uve. Enda kunze kwekriski mushure mekufamba. Iwe uchazvikoshesa zvakare. Iwe uchashamiswa nekuwanda kwaunofara nayo nzira yako itsva yokudya uye kushamiswa kwauchave uri munzira yawaiwanzodya. Iva nemoyo murefu, zvakadaro. Zvinotora nguva kusika tsika itsva.
Yeuka kuti chero shanduko iwe unogona kuita inofanirwa nekuedza kwako. Kunyangwe kuchinja kuduku kunogona kubatsira kuvandudza simba rako uye shuga yeropa. Ita zvinangwa zvechokwadi iwe pachako. Semuenzaniso, kana iwe wakagara uchinge uchida kofi uye shuga yekuswa kwekudya kwemafuro, shandura kusvika kune gorosi muChinese muffin uye peanut butter uye udzikise shuga mukofi yako. Vhiki inotevera, funga nezvemasikati-wedha miriwo sandwich yako kana kutakura chiduku chiduku chekuchera miriwo. Mushure meimwe vhiki kana zvakadaro, sarudza kugadzira kudya kweusiku husiku nevhiki uye ita chikwata chekuita. Kana uchingotanga kunzwa uchinaka, iwe unoda kuramba uchiita shanduko.
Funga nezvazvo: Chaunodya ndicho chikamu chikuru chehupenyu hwezuva nezuva. Tiri kugara tichiedzwa kuti tive nesarudzo dzakanaka. Pasinei nokuti iwe unosarudza kutevera kudya kwakagadzirwa nema carbohydrate, ita maitiro eplate, kana kungotapudza zvikamu zvako zvemakrohydrates uye uite zvirongwa zvekudya zviri nani, unofanirwa kusarudza kuti mantra yako itsva inodya zvakanaka. Chirwere cheshuga "kudya" hachisi chinhu chenguva pfupi. Nokuita zviduku, zvinokwanisika zvinangwa iwe pachako, unogona kubudirira mukurasikirwa nekuderedza ropa rako suga, cholesterol, uye neropa. Kugadzirisa nzira itsva yekudya kunotora nguva, uye iwe unogona kumira kamwe kamwe. Zvakanaka. Zvibvumira kuita zvimwe zvikanganiso uende mberi.
Kana Iwe Unoda Rubatsiro
Sezvo nezvose zvitsva, dzimwe nguva tinoda rubatsiro. Usanonoka kuonana nemudzidzisi wako ane chirwere cheshuga kana chireji wenyika yakanyoreswa kana iwe uchida rubatsiro. Ivo ndivo nyanzvi uye varipo kuti vakubatsire. Iwe unogonawo kushandisa zvishandiso zvepaIndaneti, zvakadai sekufuridzirwa, mazano, uye zvimwe dzidzo. Kana uri kutsvaga rumwe ruzivo, funga kutsvaga mumwe munhu ane chirwere cheshuga nekuda kwekukurudzira nekufemerwa. Iwe unogona nguva dzose kutarisa kuAmerican Diabetes Association kuti ubatsirwe kana dLife.com nokuda kwenzira yekutarisana nevamwe vane chirwere cheshuga.
Shoko Rinobva
Kudya kudya kwakanaka ndiyo imwe yenzira dzinokosha dzekutarisa chirwere cheshuga. Kunyange zvazvo zvingaratidzika zvakaoma, zvinodzora. Uye nhasi isu hatisi kungoita bombarded nesarudzo dzisina kunaka, asi isu tinewo hutano hwakanaka. America yakasvetuka pahutano hwakanaka huchidya. Shandisa zvose zvese zvaunenge uine. Ita zvinangwa zviduku, zvinooneka, uye gamuchira mazano ako ose. Unogona kudya utano uye unonakidzwawo zvakare.