Kurarama nechirwere cheshuga kunoda nzira yekuchenjerera yekusarudza zuva nezuva, uye pakati penzira yekubudirira yekutarisira chirwere ichi pane kudya kunovaka muviri. Kudzora kudya hakusi kwekushaya chikafu; asi kunzwisisa kuti chikafu chinokanganisa sei muviri wako uye kuita sarudzo dzakasimba dzekuchengetedza huwandu hweshuga muropa hwakagadzikana, kuwana huremu hwakanaka, uye kudzivirira matambudziko. Gwaro iri rinotsanangura misimboti mikuru, mazano, uye mazano anoshanda ekutarisira chirwere cheshuga nenzira inoshanda.

1. Nheyo Dzinokosha: Zvinangwa zveKudya Kwevanhu Vane Chirwere Cheshuga

Zvinangwa zvikuru zvechirongwa chekudya chemunhu ane chirwere cheshuga ndeizvi:

Kudzora Glucose muRopa: Kuti shuga yeropa irambe iri muropa rako, kudzivirira kukwira nekudzika kune njodzi.

Kudzora Huremu: Kuwana uye kuchengetedza huremu hwakanaka hwemuviri, izvo zvinovandudza kunzwa kwe insulin.

Hutano hweMwoyo: Kuderedza njodzi yezvirwere zvemwoyo, zvinova matambudziko anowanzoitika echirwere cheshuga, nekuderedza BP necholesterol.

Kugara zvakanaka: Kuve nechokwadi chekuti muviri unowana zvinovaka muviri zvakakosha kuti muviri ushande zvakanaka, kuti muviri ushande zvakanaka, uye kuti uve nehutano hwakanaka.

2. Nzira Dzakakosha Dzekudya Zvine Manyuko Makuru

A. Makabhohaidhiretsi: Hunhu uye Huwandu Zvakaringana
Makabhohaidhiretsi ndiwo anonyanya kukanganisa shuga yeropa. Kuadzora kwakakosha.

Sarudza Hunhu Hwakanaka (Tarisa paGlycemic Index Yakaderera - GI): Sarudza makabhohaidhiretsi akaomarara anogayiwa zvishoma nezvishoma, zvichikonzera kuwedzera zvishoma nezvishoma kweshuga muropa.

Sarudzo Dzakanaka: Zviyo zvese (oats, quinoa, mupunga webrown, chingwa chegorosi rose), nyemba (nyemba, bhinzi, nyemba), miriwo isina starch (mashizha ane mashizha, broccoli, mhiripiri), uye michero yakawanda (mabheri, maapuro, mapeya).

Muganho: Makabhohaidhiretsi akacheneswa neshuga (chingwa chichena, mupunga muchena, pasta, zviyo zvine shuga, makeke, masiwiti, nezvinwiwa zvine shuga).

Chengetedza Huwandu (Kudzora Zvikamu): Kunyangwe makabhohaidhiretsi ane hutano anogona kukwidza shuga muropa kana akadyiwa akawanda. Dzidza kufungidzira zvikamu zvemakabhohaidhiretsi uchishandisa nzira dzakadai sekuverenga makabhohaidhiretsi kana nzira yeplate.

Gamuchira Fiber: Zvekudya zvine fiber yakawanda zvinoderedza kunwa shuga. Chinangwa chako ndechekudya fiber inosvika 25-30 magiramu pazuva kubva mumiriwo, michero, nzungu, uye zviyo zvese.

B. Mapuroteni: Asina mafuta uye Akasimba
Mapuroteni anopa kuguta (kunzwa kuguta) uye haanyanyi kukanganisa shuga yeropa.

Sarudzo Dzakanaka: Hove (kunyanya hove dzine mafuta akadai sesalmon ine omega-3s yakawanda), huku isina ganda, mazai, nyama isina mafuta akawanda, tofu, tempeh, uye zvigadzirwa zvemukaka zvisina mafuta akawanda zvakaita seGreek yogurt.

Muganho: Nyama dzakagadzirwa (masoseji, bhekoni, hot dogs) uye nyama tsvuku yakachekwa ine mafuta akawanda.

C. Mafuta: Rudzi Rwakakodzera Rubatsiro Rwehutano Hwemwoyo
Chirwere cheshuga chinowedzera njodzi yezvirwere zvemwoyo, saka kusarudza mafuta ane hutano kwakakosha.

Sarudza Mafuta Asina Kuguta (Ane Hutano Hwemoyo): Mafuta aya anogona kuvandudza huwandu hwecholesterol mumuviri.

Manyuko: MaAvocado, nzungu (maarumondi, walnuts), mbeu (chia, flaxseed), uye mafuta akadai semafuta emuorivhi nemafuta ecanola.

Muganho weMafuta Akaguta uye Asina Hutano (Asina Hutano): Mafuta aya anowedzera cholesterol uye kuzvimba.

Manyuko: Zvikafu zvakakangwa, zvinhu zvakabikwa, nyama tsvuku, mukaka une mafuta akazara, uye zvekudya zvakaputirwa zvine "mafuta asina hydrogenated zvishoma."

3. Maitiro Ekudya Anoshanda uye Matekiniki

Kudzora Chikamu - Nzira yePlate:Gwaro riri nyore rekuona pakudya kwega kwega:

Hafu yendiro yako:Muriwo usina starch (spinach, carrots, domasi).

¼ yendiro yako:Mapuroteni asina mafuta akawanda (huku, hove, tofu).

¼ yendiro yako:Makabhohaidhiretsi akaomarara (quinoa, mbatatisi, mupunga webrown).

Wedzera: Chikamu chemuchero nemafuta ane hutano parutivi.

Kudya Nguva Yekudya Uye Kugara Uchidya Nguva Dzose: Dzivisa kudya kukuru, kusingawanzoitiki. Kudya zvekudya zvidiki, zvine mwero uye zvekudya zvishoma mumaawa matatu kusvika mana ega ega kunobatsira kudzivirira kushanduka-shanduka kwakanyanya kweshuga muropa.

Kudya Kwakanyatsonaka: Tsvagiridzo inoratidza kuti kudya miriwo nemapuroteni usati wadya makabhohaidhiretsi kunogona kuderedza zvakanyanya kukwira kweshuga muropa mushure mekudya. Edza kurongeka uku: Muriwo → Mapuroteni/Mafuta → Makabhohaidhiretsi.

Verenga Zvinyorwa Zvekudya: Iva mupurisa. Nyatsoteerera:

Makabhohaidhiretsi Ose: Anosanganisira shuga, faibha, uye starch.

Shuga Yakawedzerwa: Tsvaga uye dzivisa chikafu chine shuga yakawanda yakawedzerwa.

Saizi Yekushumira: Ruzivo rwese rwuri papepa runobva pahuwandu uhu.

Gara Uine Mvura Yakawanda: Inwa mvura yakawanda. Dzivisa soda dzine shuga, majusi emichero, uye zvinwiwa zvinopa simba. Sarudza mvura, mvura inopenya, kana tii nekofi zvisina shuga.

4. Kubvisa Ngano Dzakajairika

Ngano 1: "Unofanira kurega shuga zvachose."

Chokwadi: Shuga shoma, inodzorwa inogona kuva chikamu chekudya kwevanhu vane chirwere cheshuga kana ikashandiswa panzvimbo pemamwe makabhohaidhiretsi uye ikadyiwa mukati mekudya kwakaringana. Chinangwa chikuru ndechekudya makabhohaidhiretsi.

Ngano yechipiri: "Unofanira kudya chikafu chakakosha che 'Diabetes'."

Chokwadi: Zvigadzirwa izvi zvinowanzo dhura, zvine mafuta akawanda, uye zvinogona kunge zvine shuga yakawanda inogona kukonzera kusagadzikana kwekugaya chikafu. Chikafu chose, chechisikigo ndicho chisarudzo chakanakisa nguva dzose.

Ngano yechitatu: "Muchero hauna kunaka nekuti unotapira."

Chokwadi: Muchero wose wakazara nefayibha, mavhitamini, uye maantioxidant. Kunyange zvazvo uine shuga yechisikigo (fructose), huwandu hwefayibha hwayo hunoderedza kukanganiswa kweshuga muropa. Chinhu chikuru ndechekusarudza muchero wose pane muto wemichero uye kudzora huwandu hwezvikafu.

5. Mhedziso: Mararamiro Anochengetedza Nguva Dzese, Kwete Kudya Kunodzvinyirira

Kutarisira kudya kwechirwere cheshuga rwendo rwekudzidza nekugadzirisa. Hapana hurongwa hunoshanda kune vese. Nzira inoshanda zvikuru ndeyekudya zvinoenderana nemunhu, kuchengetedza nguva, uye yakatarisana nechikafu chine hutano, chine zvinovaka muviri zvakawanda.

Chinokosha ndechekuti, gara uchishanda pamwe chete nechikwata chako chehutano,kusanganisira chiremba nenyanzvi yezvekudya yakanyoreswa. Vanogona kukubatsira kugadzira hurongwa hwekudya hwakagadzirirwa iwe hunoenderana nemamiriro ako ehutano, mishonga, uye zvaunofarira, zvichikupa simba rekurarama hupenyu hwakazara uye hune hutano nechirwere cheshuga.