Chii chinofanira kudya vane chirwere cheshuga uye chii chavasingafaniri kudya?

Chirwere cheshuga chinonziwo chirwere cheshuga chirwere chinoitika nekuda kwekuti gwanza risaburitse insulin inokwana muviri kana kutadza kwemuviri kushandisa insulin yainoburitsa nemazvo. Muchirwere cheshuga, shuga yeropa yakakwira. Naizvozvo, vane chirwere cheshuga vanofanira kuenzanisa shuga yavo yeropa. Shuga yeropa inobatwa nezvokudya zvinodyiwa nemunhu. Nokudaro, zvakakosha zvikuru kuti vane chirwere cheshuga vasarudze zvokudya zvavanodya. Chinangwa chikuru chechirwere cheshuga ndechekuchengetedza huwandu hweshuga muropa. Saka vane chirwere cheshuga vanofanira kudyei? Hezvino zvikafu izvo vanhu vane vese Type 1 uye Type 2 chirwere cheshuga vanogona kudya…

Chii Chinofanira Kudyiwa Nevane Diabetes?

1) Hove dzine mafuta

Hove dzine mafuta ndiko kudya kunovaka muviri. Salmoni, sardines, herring, anchovies uye mackerel zvitubu zve omega 3 fatty acids, iyo inobatsira pahutano hwemwoyo. Kugara kunwa mafuta aya kunobatsira zvikuru kune vane chirwere cheshuga vari panjodzi huru yechirwere chemoyo uye sitiroko.

2)muriwo wemashizha akasvibira

miriwo yemashizha yakasvibirira Izvo zvinovaka muviri zvakanyanya uye zvakaderera-calorie chikafu. Iyo yakaderera mumacarbohydrates anogayiwa. Izvi zvinoenzanisa mwero weshuga yeropa. Sipinachi, kare, uye mamwe mashizha ane mashizha akanaka mavhitamini akasiyana-siyana nemaminerari, akadai sevhitamini C. Kushandiswa kwevhitamini C kunoderedza kutsanya kweshuga yeropa muvanhu vane Type 2 chirwere cheshuga kana high blood pressure.

3) Cinnamon

SinamoniIyo inonaka inonaka ine yakasimba antioxidant basa. Nekudzikisa huwandu hweshuga yeropa, inovandudza insulin senitivity.

4) Zai

zaiInoderedza njodzi yechirwere chemoyo kana ichidyiwa nguva dzose. Ichiri kuwedzera insulin senitivity, inoenzanisa shuga yeropa. Nechinhu ichi, ndechimwe chezvokudya izvo vane chirwere cheshuga vanofanira kudya.

5)Mhodzi dzeChia

chia mbeuIcho chikafu chakanakisa kune avo vane chirwere cheshuga. Iyo yakapfuma zvakanyanya mufiber uye yakaderera mumacarbohydrates anogayiwa. Iyo viscous fiber mumhodzi dze chia inodzikisa huwandu hweshuga yeropa nekudzikamisa chiyero icho chikafu chinopfuura nemuura uye chinonyudzwa.

6) Turmeric

TurmericNekuda kweiyo inoshanda ingredient curcumin, inoderedza kuzvimba uye mazinga eshuga yeropa, uku ichideredza njodzi yechirwere chemoyo. Curcumin inobatsira kune hutano hweitsvo mune vane chirwere cheshuga. Izvi zvakakosha sezvo chirwere cheshuga chiri chimwe chezvikonzero zvinokonzera chirwere cheitsvo.

7) Yogati

YogatiIcho chigadzirwa chemukaka chakanakisa kune vane chirwere cheshuga. Inovandudza kudzora shuga yeropa. Zvidzidzo zvakawana kuti yogurt uye zvigadzirwa zvemukaka zvinovandudza kuumbwa kwemuviri mune vane chirwere cheshuga. 

8)Nzungu

Nzungu dzemarudzi ese dzine faibha uye dzakaderera mumacarbohydrates anogayiwa. Zvidzidzo pamhando dzakasiyana-siyana dzenzungu dzakaratidza kuti kushandiswa nguva dzose kunoderedza shuga yeropa.

9) Broccoli

broccoliNdiyo imwe yemiriwo inovaka muviri. Zvidzidzo zveDiabetic zvakawana kuti broccoli inogona kubatsira kudzikisa insulin mazinga uye kudzivirira maseru kubva kune anokuvadza emahara radicals anogadzirwa panguva yemetabolism.

10)Kuwedzera virgin olive oil

extra virgin mafuta omuorivhiInobatsira zvakanyanya kune hutano hwemoyo. Inovandudza triglyceride uye HDL cholesterol mazinga. Inoderedza kuzvimba uye inodzivirira masero ari mutsinga dzeropa. Inoenzanisa shuga yeropa nekudzivirira LDL cholesterol kubva mukukuvadza oxidation.

11) Flaxseed

Mbeu yeflakisichikafu chine utano. Inoderedza njodzi yechirwere chemoyo uye inovandudza kudzora shuga yeropa. Flaxseed yakakwirira mu viscous fiber, iyo inovandudza hutano hwematumbo, insulin senitivity, uye manzwiro ekuzara.

12) Apple cider vhiniga

Apple cider vhinigaine zvakawanda zvinobatsira. Inovandudza insulin senitivity uye inoderedza kutsanya kweshuga yeropa. Kana ikadyiwa nekudya zvine makabhohaidhiretsi, inoderedza mhinduro yeshuga yeropa ne20%. Kuti udye zvakachengeteka apuro cider vhiniga, tanga ne 1 teaspoon yakasanganiswa negirazi remvura zuva rega rega. Wedzera kusvika pakakwirira kusvika 2 tablespoons pazuva.

13) Strawberry

mastrawberryIcho chimwe chezvibereko zvinovaka muviri. Iyo yakakwirira mune antioxidants inozivikanwa seanthocyanins, iyo inopa muchero iwo mutsvuku. Anthocyanins inoderedza cholesterol uye insulin mazinga mushure mekudya. Inovandudza shuga yeropa uye chirwere chemoyo chengozi muvanhu vane chirwere cheshuga.

14) Garlic

hadiyoMushonga unonaka une hutano hunoshamisa. Zvidzidzo zvakawanda zvakaratidza kuti zvinogona kuderedza kuzvimba uye LDL cholesterol mune vane chirwere cheshuga. Inoshanda zvikuru mukuderedza BP. Chinonyanya kukosha ndechekuderedza shuga yeropa.

15) Avocado

yekotapeya Iine isingasviki 1 gramu yehuga uye makhahydrates. Iine mafuta ane hutano ane high fiber content. Naizvozvo, haikwidzi chiyero cheshuga yeropa.

16)Bhinzi

Bhinzi chikafu chinovaka muviri uye chine utano hwepamusoro. Iyo legume yakapfuma muB mavitamini, calcium, potassium, magnesium uye fiber. Iine yakanyanya kuderera glycemic index, iyo yakakosha pakudzora chirwere cheshuga.

17)Nhunga

Inowanikwa mumhando dzakawanda nhangaNdiyo imwe yemiriwo ine utano. Iyo ine yakaderera calorie uye glycemic index. Kufanana nemiriwo yakawanda, zucchini ine antioxidants inobatsira. Nekuvandudza insulin senitivity, inopa kudzora shuga yeropa.

Hutano Hwekudya kune vane Diabetics

Avo vane chirwere cheshuga vane nguva yakaoma kuwana zvokudya zvinovaka muviri. Chinhu chakakosha ndechokusarudza zvidya zvine fiber, mapuroteni uye mafuta ane hutano. Zvokudya izvi zvinobatsira kuenzanisa shuga yeropa. Hezvino zvekudya zvine hutano kune vane chirwere cheshuga…

1)Zai rakabikwa

Zai rakabikwa Chikafu chine hutano chepamusoro kune vane chirwere cheshuga. Mazai ane mapuroteni akawanda. Rimwe zai rakakura rakaoma-rakabikwa rinopa magiramu matanhatu emapuroteni. Inodzivirira kukwira kweshuga yeropa mushure mekudya. Inokuitawo kuti ugare wakaguta, chinova chinhu chakakosha pakudzora chirwere cheshuga.

Iwe unogona kuva nezai rimwe chete kana maviri akaoma-akabikwa sechingwa uri wega, kana iwe unogona kunakidzwa nekunaka kwakasiyana neresipi ine utano yakadai semazai akaiswa.

2) almond

AlmondInovaka muviri uye inodyisa nzungu. Inobatsira kudzora shuga yeropa. Inobatsira hutano hwemoyo nekudzikisa yakaipa cholesterol. Inobatsira kuchengetedza huremu muhutano hwakanaka. Zvose izvi zvinhu zvakakosha mukudzivirira uye kurapwa kwechirwere cheshuga.

Nekuti maarumondi akanyanya kukwira mumakoriyori, dzikamisa saizi yekushumira kune imwe shoma kana uchiadya sechikafu.

3) hummus

humus, Iyo appetizer yakagadzirwa kubva kune chickpeas. Inonaka kana ichidyiwa nemuriwo mbishi. Icho chitubu che fiber, mavitamini uye zvicherwa. Hummus, iyo ine mapuroteni akawanda, inobatsira pakudzora shuga yeropa kune vane chirwere cheshuga. Iwe unogona kudya hummus nemiriwo senge broccoli, cauliflower, karoti uye mhiripiri.

4) Avocado

Mune chirwere cheshuga, avokadoInobatsira kuenzanisa shuga yeropa. Avocado's high fiber content uye monounsaturated fatty acids zvinoita kuti muchero uyu ive chikafu chinokodzera chirwere cheshuga. 

5) Chickpeas

Yakakangwa chickpeainogadzirwa kubva kune chickpeas uye chickpeas Iregume ine utano hunoshamisa. Icho chitubu cheprotein uye fiber. Nechinhu ichi, chikafu chakanakisa kune vane chirwere cheshuga.

6)Strawberry yoghurt

Strawberry yoghurt ishuga ine hushamwari hweshuga. Iwo ma antioxidants ari mumuchero anoderedza kuzvimba uye anodzivirira kukuvadzwa kwepancreas, iyo nhengo inokonzeresa kuburitsa mahomoni anodzikisa huwandu hweshuga yeropa. Strawberries ndiyo yakanakisa sosi yefiber. Inononoka kugaya uye inodzikamisa mazinga ehuga mushure mekudya. Yoguti nemastrawberries zvinogadzira chikafu chikuru pamwe chete, sezvo kutapira kwemastrawberries kunobatsira kuenzanisa kunaka kweyoghurt.

7)Tuna saladi

tuna saladhiInogadzirwa nekubatanidza tuna neakasiyana esalad zvinongedzo. Iine mapuroteni, hapana macarbohydrates. Izvi zvinoita kuti ive snack yakanaka kune vane chirwere cheshuga.

8)Chia seed pudding

Chia seed pudding chikafu chine hutano kune vanhu vane chirwere cheshuga. nokuti chia mbeuYakapfuma mune zvinovaka muviri zvinobatsira kudzikamisa shuga yeropa, senge protein, fiber uye omega 3 fatty acids. Fiber iri mumhodzi dzechia inotora mvura yakawanda, iyo inogona kubatsira kudzora chirwere cheshuga nekuderedza kugaya uye kuburitsa shuga muropa. Kudya mhodzi dzechia kunobatsira kuderedza triglyceride mazinga, izvo zvingave zvakanaka kune utano hwemwoyo. Izvi zvinobatsira sezvo vanhu vane chirwere cheshuga vaine njodzi huru yekuva nechirwere chemoyo.

9)Bhinzi saladhi

Salad yebhinzi chikafu chine utano. Bhinzi yakabikwa nemiriwo yakasiyana-siyana inoshandiswa kugadzira saladhi iyi. Nekuda kwekuti bhinzi ine fiber yakawanda uye mapuroteni, inogadzira chikafu chine hutano kune vane chirwere cheshuga. Kudya saradhi yebhinzi kunodzivirira kukwira kweshuga yeropa uye kunoderedza insulin mushure mekudya.

Chii Chisingafaniri Kudyiwa Nevane Shuga?

Zvimwe zvekudya zvinosimudza shuga yeropa uye insulin mazinga. Nekusimudzira kuzvimba, kunowedzera njodzi yechirwere. Zvokudya zvisingafaniri kudyiwa nechirwere cheshuga ndezvi:

1)Zvinwiwa zveshuwa

Zvinwiwa zvine shuga zvakawandisa mumacarbohydrates. Zvinwiwa izvi insulin kurambaInotakurwa nefructose inokonzera Zvinwiwa zveshuga zvinowedzera njodzi yemamiriro ane hukama neshuga, senge mafuta ane chiropa chirwere.

2) Trans mafuta

Artificial trans mafuta Hazvina kunaka zvakanyanya. Inowanikwa nekuwedzera hydrogen kune unsaturated fatty acids uye kuita kuti ive yakasimba. Trans mafuta anowanikwa mumajarini, peanut butter, cream, chikafu chechando. Vagadziri vezvekudya vanochiwedzera kumakoronga, makeke, uye zvimwe zvinhu zvakabikwa kuti chiwedzere hupenyu hwesherufu yechigadzirwa.

Trans mafuta haasimudziri zvakananga shuga yeropa. Pamusoro pekuwedzera kuzvimba, insulin kuramba uye mafuta edumbu, inoderedza cholesterol yakanaka. Kana zvikafu zvakaputirwa zvine shoko rokuti "partially hydrogenated" muzvinyorwa zvekugadzira, dzivisa izvo zvokudya.

3)Chingwa chichena, mupunga uye pasta

Aya ndiwo e-high-carb, zvokudya zvinogadzirwa. Chingwa, Turkish bagel uye zvimwe zvikafu zvakanatswa zveupfu zvinozivikanwa kuti zvinosimudza zvakanyanya shuga yeropa muvanhu vane rudzi rwe 1 uye rudzi rwe 2 chirwere cheshuga. Zvikafu zvakagayiwa izvi zvine fiber shoma. Fiber inononotsa kupinda kweshuga muropa.

4)Fruit yoghurt

Plain yoghurt isarudzo yakanaka kune vane chirwere cheshuga. Nekudaro, isu hatigone kutaura zvakafanana nezvemichero yoghurt. Nekuti inokwidza shuga muropa zvisina kuenzana.

5) Sugary breakfast cereals

Vane chirwere cheshuga havafaniri kutanga zuva nekudya zviyo. Zviyo zvakawanda zvemangwanani zvinogadziriswa zvakanyanya. Iine makabhohaidhiretsi akawanda kupfuura zvinofungwa nevanhu vakawanda.

6)Makofi anonaka

kofiinoderedza njodzi yechirwere cheshuga. Asi makofi ane flavouted imvura yekuseredzera kwete chinwiwa chine hutano. Izere nemacarbohydrates. Inwa kofi nhema panzvimbo yekofi ine cream kuitira kuti shuga yeropa irambe iri pasi pesimba uye kudzivirira kuwedzera uremu.

7) Huchi, agave nectar uye maple syrup

Varwere veshuga vanofanira kudzivisa shuga chena. Asi mamwe marudzi eshuga anoitawo kuti shuga yemuropa ikwire. Semuyenzaniso; Shuga yakasviba, uchi, agave nectar ve maple syrup mashuga chaiwo se…

Kunyangwe izvi zvinotapira zvisina kunyatsogadziriswa, zvine macarbohydrates akawanda seshuga chena. Kutaura zvazviri, akawanda anosanganisira zvakawanda. Mhando dzose dzeshuga dzinofanira kudziviswa. 

8)Muchero wakaomeswa

Zvibereko zvinopa akawanda akakosha mavhitamini nemamineral, akadai sevhitamini C uye potassium. Michero yose inorasikirwa nehuwandu hwemvura kana yakaomeswa. Kuomeswa kunobvumira kuti shuga yemukati iwedzere kuwedzera. Zvibereko zvakaomeswa zvakakwirira mumakabhohaidhiretsi kupfuura avo matsva. Avo vane chirwere cheshuga havafaniri kurega muchero zvachose. Maberry manyoro anochengeta shuga iri muropa.

9) Packaged snack foods

Pretzels, makuki, uye zvimwe zvikafu zvakaputirwa hazvibatsiri sarudzo dzekudya. Inogadzirwa neupfu hwakanatswa uye inopa zvishoma zvinovaka muviri. Zvakare, ine akawanda ekukurumidza-kugaya macarbohydrates anokurumidza kukwidza shuga yeropa. Kana iwe uine nzara pakati pekudya, idya nzungu kana miriwo yakaderera-carb uye cheese.

10) Muto wemuchero

Kunyange zvazvo muto uchionekwa sechinwiwa chine utano, migumisiro yaro pashuga yeropa yakafanana nesodas nezvimwe zvinwiwa zvine shuga. Zvakafanana neshuga-zvinwiwa zvinotapira, muto wemichero unotakurwa nefructose. Fructose inokonzera insulin kuramba, kufutisa uye chirwere chemoyo.

11)French fries

Kukangwa chikafu chinofanirwa kudziviswa, kunyanya kune vane chirwere cheshuga. Mbatata ine makabhohaidhiretsi akawanda. Inoita zvinopfuura kusimudza shuga yeropa, kunyanya mushure mekudzika-yakakangwa mumafuta emiriwo.

Kwakabva: 1, 2, 3