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Kumba Hutano Chirwere cheshuga Chirwere cheshuga oi-Amritha K By Amritha K. munaNovember 2, 2019

Gore rega rega, mwedzi waMbudzi unocherechedzwa seMwedzi weKuziva Chirwere cheshuga - unocherechedzwa pasi rose kusimudzira ruzivo nezvese Type 1 uye Type 2 chirwere cheshuga. Dingindira reZuva reShuga rePasi rose uye mwedzi wekuziva chirwere cheshuga 2019 ndeye 'Mhuri uye Chirwere cheshuga'.

Chirwere cheshuga Kuzivisa Mwedzi 2019 zvakare ine chinangwa chekutarisa pane chinongedzo pakati pechirwere cheshuga nechirwere chemwoyo. Pamwedzi uno wekuzivisa, ngatitarisei pamhando dzakasiyana dzezvinonaka zvine hutano zvine chirwere cheshuga zvinogona kuva nazvo pasina kunetseka.

Kugara nechirwere cheshuga kunogona kudzikisira chishuwo chemunhu chekurarama hupenyu hwakajairika munzira dzakasiyana. Uye imwe pakati pekukanganisa kana matambudziko ndiko kurwira kusarudza chikafu chine hutano. Paunenge uri pamushonga wechirwere cheshuga, unofanirwa kudya nguva pfupi uchiratidza kukosha kwekutakura zvakapetwa zvekudya izvo zvisingakanganise hutano hwako kana kukuvadza mamiriro acho. Naizvozvo, zvakakosha kuti wakasarudza chikafu chine hutano chinozobatsira kudzivirira huwandu hweshuga yeropa kubva pakuderera zvine ngozi ^[1] .

Pane zvakawanda zvakatsanangurwa pane izvo munhu anorwara nechirwere cheshuga anogona uye asingakwanise kudya, nekuda kweshuga yeropa ^[piri] . Kunyangwe zvichikosha uye zvakakosha kusarudza chikafu chine hutano, hazvina kunetsa kusarudza imwe. Zvinhu zvezuva nezuva zvaunodya uye zvaungawana zvinogona kugadzira zvidyiwa zvine hutano kana zvikadyiwa nenzira kwayo, zvakabatanidzwa nechikafu chakakodzera, uye zvichidyiwa muhuwandu chaihwo.

Tarisa uone huwandu hwesarudzo dzakataurwa pazasi.

Hutano Hutete Kwechirwere cheshuga

1. Apple nepeanut butter

Chinyorwa chakafuma chefibre yezvikafu, maapuro anodya anogona kukuchengetedza kuti unzwe kuzara kwenguva yakareba uye kana ukadyiwa usati wadya, zvinogona kukubatsira kudzora koriori yako yekudya. Sliced maapuro ane nzungu ruomba zvinokupa iwe unodiwa huwandu hwesimba uye faibha. Iwe unogona kutora imwe yepakati-saizi apuro uye 2 mashupuni epeanut butter. Ita shuwa kuti haudye anopfuura rimwe apuro ^[3] .

2. Mbishi mbishi

Sarudzo ine hutano yekudyiwa, kumedza miriwo mbishi inogona kubatsira kuchengetedza mashuga eropa rako muchiyero. Takura bhokisi rizere nemakarotsi akachekwa, magaka uye lettuce newe. Iyi miriwo inogona kudyiwa mbishi uye isina hushoma pane yako glycemic index ^[4] .

3. Maarumondi

Izvi zvinokupa iwe simba rakasimba nekuda kwe omega-3 fatty acids aripo mavari. Maarumondi anobatsira zvakare kupa Vitamin E. Iva nemaoko mashoma (6-8) emaarumondi chete nekuti iwo akawandisa macalorie ^[5] .

4. Yakaoma yakabikwa mazai machena

Puroteni kubva muzai machena yakanyanya kunaka kune hutano hwako, sezvo inobatsira kuchengetedza shuga yako yeropa yakasimba. Iwe unogona zvakare kugadzira mazai muffin, ayo anogadzirwa nekusanganisa miriwo uye mazai machena ^[6] .

5. Salami lettuce kuputira

Vanorwara nechirwere cheshuga vanoda kuvimba nezvikafu zveprotein panzvimbo yemakabohydrate. Saka salami (huku, turkey kana ham) chidyo chikuru chinouya kusvika kungangoita makumi masere macalorie. Wedzera imwe lettuce kwairi yekudya fiber ^[5] .

6. String chizi

Chikafu chakazara mapuroteni, izvi zvinogona kubatsira kudzikamisa huwandu hweshuga yako uye inopa huwandu hwesimba hunodiwa. Mabatsiro maviri etambo yechizi anowedzera anosvika zana macalorie.

7. Homemade mapuroteni mbariro

Sarudzo huru yeavo vane chirwere cheshuga, mapuroteni mabara anogona kubatsira kupa huwandu hunodiwa hweprotein. Kusiyana nemapuroteni-akatengwa mapuroteni mabhawa ayo akanyanyisa kukwirira mushuga, mapuroteni anogadzirwa pamba ane shuga shoma. Edza kugadzira mapuroteni mabhandi nepeanut butter, whey protein uye oat furawa ^[7] .

8. Zvibereko zvinotsvedzerera

Vanorwara neshuga vanogona kuyedza papaya, sitirobheri kana grapefruit smoothies kudzora huremu hwavo uye kuwana zvinovaka muviri zvinovaka muviri. Tora michero ine yakaderera glycemic index (55 kana pasi).

9. Pistachio

Izvi zvinobatsira kudzikisa zvakashata cholesterol uye uye hazviwedzere ropa rako glucose mazinga. Mukana wakasarudzika wekudya mapistachios ndewekuti iwe unofanirwa kuvakomberedza uye nekudaro kumanikidzwa kudya zvishoma ^[8] .

10. Vanotsemura vasina shuga

Vanotyora chirwere cheshuga vanowanikwa zvakanyanya muchitoro chese mazuva ano. Iva ne3-4 yeaya makorokota panguva.

11. Shredded kottage chizi

Akapfuma mumapuroteni uye ane shuga yakadzika kwazvo, kottage chizi inobatsira kuvandudza masimba ako esimba uye isarudzo yakachengeteka yekudya. Iwe unogona kubata cottage chizi uye kuimesa ne omega-3 fatty acid-yakafuma flaxseed mafuta ^[9] .

12. Nzungu ruomba pazvingwa

Sezvambotaurwa, nzungu ruomba ndeimwe yesarudzo dzakanakisisa dzedhayeti. Peanut butter inopa mukana unodikanwa wemafuta-akazara mafuta uye zvakare hupfumi hwenzara unopedza mapuroteni. Unogona kuve nenzungu ruomba nechingwa chekudya kana zviviri zvekudya zvine simba ^[3] .

13. Sabhinzi nhema yebhinzi

Akapfuma mune fiber uye mapuroteni, bhinzi nhema dzinobatsira zvakanyanya kune vanhu vane chirwere cheshuga. Sanganisa bhinzi nhema dzakabikwa nemuriwo wakachekwa (hanyanisi uye bhero mhiripiri) kugadzira saladhi. Izvi zvinogona kubatsira kudzikisa insulin mwero mushure mekudya pamwe nekudzivirira shuga yeropa spikes ^[10] .

14. Popcorn

Kunyangwe ichitaridzika kunge chikafu chisina hutano, popcorn chikafu chine chibage chakazara uye chinoonekwa sechimwe chezvakanakisa zvevanhu vane chirwere cheshuga. Yakaderera macalorie, popcorn inogona kubatsira nehuremu kudzora uye mashuga eropa. Iva nekapu imwe yemapopu seyakudya uye usatenge pre-yakarongedzwa popcorn ^{[gumi neimwe]} .

15. Mbanje dzakakangwa

Chitubu chakanaka cheprotein uye faibha, nhokwe dzinobatsira kune hutano hwako hwese uye rubatsiro mukudzivirira kufambira mberi kwechirwere cheshuga, nekuda kwekugona kwaro mukugadzirisa mashuga eropa. ^[12] .

Zvimwe zvekudya zvekudya zvine hutano zvaunogona kufunga kuti yogati, tuna saladi, hummus, guacamole, tsvimbo dzemombe, avocado, mbeu dzechia, musanganiswa wenzira, uye edamame (green soya).

Hutano Snack Recipes Kune Chirwere cheshuga

1. Peanut butter mapuroteni mabhora (pasi-carb & gluten mahara)

Zvinoshandiswa ^[13]

1 mukombe yakasviba isina kusvibiswa nzungu bhinzi
1 & frac12 scoop vanilla protein poda
& frac12 tsp. vanilla yakabudiswa
1 tsp. sinamoni
2 tsp. stevia
Nzungu mbishi, dzisina kukangwa

Mirayiridzo

Isa nzungu mbishi mu blender uye sanganisa kusvikira dzagumbuka.
Tumira kune ndiro uye uise parutivi.
Sakanidza zvakasara zvinoshandiswa pamwe chete mumudziyo kusvikira wakatsetseka.
Isa mukanyiwa mumabhora madiki.
Ipapo, putira mabhora mupeanut inopwanyika uye woaendesa kubheka rakabikwa rakanyorwa pepa.
Zviise mufiriji uye rega igare kwemaminetsi makumi maviri nemakumi matatu.

2. Muto weavocado

Zvinoshandiswa

1 wepakati avocado, akasvuurwa, akachekwa uye akachekwa
1 kapu yakatemwa hanyanisi
1 kapu yakasvuurwa yakakangwa cucumber
& frac12 mukombe wakatemwa nyanya nyanya
1 bhero mhiripiri
2 tablespoons akachekwa cilantro matsva
& frac12 teaspoon munyu
& frac14 teaspoon inopisa pepper muto

Mirayiridzo

Sanganisa avocado, hanyanisi, cucumber, mhiripiri, madomasi, 2 mashupuni cilantro, munyu uye pepper inopisa muto mumudziyo wepakati uye zvinyoronyoro sanganisa.
Dhavhara uye firiji kweawa imwe chete usati washumira.

3. Mediterranean yakachekerera mazai

Zvinoshandiswa

& frac14 mukombe yakanyatsocheka cucumber
& frac14 mukombe yakanyatsocheka tomato
2 mashupuni matsva emurimu
1/8 teaspoon munyu
6 mazai akaomeswa-akabikwa, akachekwa uye akachekwa muhafu kureba
1/3 mukombe yakakangwa garlic kana chero flavour hummus

Mirayiridzo

Sungai cucumber, tomato, ndimu muto, uye munyu mundiro diki
Zvinyoro zvinosanganisa zvese pamwe chete.
Bvisa yolks kubva mazai.
Spoon 1 teaspoon yehummus mune yega yega hafu.
Pamusoro ne & frac12 teaspoon cucumber-tomato musanganiswa uye parsley.

Wona Chinyorwa Mareferenzi

[1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Kunwa kofi, girini tii, oolong tii, nhema tii, chokoreti zvinwiwa uye zvine zvine caffeine zvine chekuita nenjodzi yeshuga muJapan varume nevakadzi. Briteni Zvinyorwa zveNutrition, 103 (3), 453-459
[piri]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Zvinwiwa zvemvura kubatsira vanhu vane chirwere cheshuga 1 kudzivisa kunonoka kutanga kurovedza muviri hypoglycemia Mishonga uye sainzi mumitambo uye kurovedza muviri, 32 (5), 904-910.
[3]Smart, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Vanogona here vana vane Type 1 chirwere cheshuga uye avo vanovachengeta vanofungidzira zviri mukati mehydrohydrate yezvikafu uye zvinwiwa? Diabetic Mushonga, 27 (3), 348-353.
[4]VanderWel, B. W., Messer, L.H, Horton, L.A, McNair, B., Cobry, E.C, McFann, K. K., & Chase, H. P. (2010). Yakarasika insulin mabhurosi ezvikafu muhudiki vane chirwere cheshuga 1. Chirwere cheshuga, 33 (3), 507-508.
[5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Uchishandisa makabhohaidhiretsi kuverenga muchirwere cheshuga kiriniki tsika. Journal yeAmerican Dietetic Association, 98 (8), 897-905.
[6]Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Yakaderera-mafuta vs. yakakwira-mafuta mafuta ekurara zvinwiwa muvana nevechiri kuyaruka vane Type 1. chirwere cheshuga. Yevana chirwere cheshuga, 9 (4pt1), 320-325.
[7]American Chirwere cheshuga Association. (2007). Kuchengetedza chirwere cheshuga mumisasa yechirwere cheshuga Kuchengetwa kwechirwere cheshuga, 30 (suppl 1), S74-S76.
[8]Yale, J. F. (2004). Nocturnal hypoglycemia mune varwere vane insulin-inorapwa chirwere cheshuga. Tsvagurudzo yeshuga uye kiriniki tsika, 65, S41-S46.
[9]Wolever, T. M., Jenkins, D. J. A., Vuksan, V., Jenkins, A. L., Buckley, G., Wong, G. S., & Josse, R. G. (1992). Inobatsira mhedzisiro yeakaderera glycemic index kudya mune mhando 2 chirwere cheshuga Diabetic Medicine, 9 (5), 451-458.
[10]Geil, P.B, & Anderson, J. W. (1994). Kudya zvinovaka muviri uye hutano hunoreva bhinzi dzakaoma: ongororo. Jenari yeAmerican College yeNutrition, 13 (6), 549-558.
[gumi neimwe]Alhassan, A. J., Sule, M. S., Atiku, M.K, Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Mhedzisiro yeaqueous avocado pear (Persea americana) mbeu inobvisa pane alloxan inokonzera chirwere cheshuga. Greener Journal yeMedical Sciences, 2 (1), 005-011.
[12]Sievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., ... & Jenkins, D. J. A. (2009). Mhedzisiro yeasina-mafuta-mhodzi inodzora pane glycemic control: yakarongeka ongororo uye meta-ongororo yeanoteedzana akarongedzwa ekuedzwa ekuedza muvanhu vane uye vasina chirwere cheshuga.
[13]Chirwere cheshuga kuzvitonga. (nd). Diabetic Snack uye Appetizer Recipes [Blog post]. Kudzorerwa kubva, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/