CHIRWERE CHESHUGA CHIKAFU CHEINDIA: VEZVIRIMWA UYE ISIRI-YEMIDZIYO KUDYA CHIRONGWA - PAMPEREDPEOPLENY.COM

Yekukurumidza Alerts Nyorera Izvozvi

Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva Nezvekuzivisa

Just In

6 hrs apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
8 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Ziso Mumvuri Uye Anopenya Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
10 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
13 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Unofanira Kutarisa

Usatadza

Kumba Hutano Chirwere cheshuga Chirwere cheshuga oi-Amritha K By Amritha K. Nyamavhuvhu 21, 2019| Yakaongororwa Na Karthika Thirugnanam

Gore rega rega, mwedzi waMbudzi unocherechedzwa seMwedzi weKuziva Chirwere cheshuga - unocherechedzwa pasi rose kusimudzira ruzivo nezvese Type 1 uye Type 2 chirwere cheshuga. Uye, 14 Mbudzi inocherechedzwa seWorld Diabetes Day rinova zuva rekuzvarwa raSir Frederick Banting, uyo akabatanidza insulin pamwe naCharles Best muna 1922.

Zuva iri rakatangwa mu1991 neIDF neWorld Health Organisation semhinduro kumatambudziko ari kukura pamusoro pekuwedzera kwehutano kutyisidzirwa kunokonzerwa nechirwere 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. Chirwere cheshuga mellitus kana chirwere cheshuga chirwere chisingaperi chinoitika apo rwatata haruburitse chero insulin yakakwana. Kunyangwe pasina mushonga usingaperi wechirwere cheshuga, unogona kuchengetwa uchitariswa nemusanganiswa wemararamiro ane hutano, kurovedza muviri uye mishonga ^[1] ^[piri] .

Chirwere cheshuga MuIndia

Sekureva kwemishumo kubva kuInternational Diabetic Foundation, India ine vakawanda vane chirwere cheshuga kupfuura chero imwe nyika pasi rose, maIndia emamiriyoni makumi matanhatu nemaviri zvinova, vanopfuura 7.2 muzana muzana yevanhu vakuru vane chirwere cheshuga uye maIndia angangosvika miriyoni imwe vanofa nekuda kweshuga gore rega rega. ^[3] .

Kazhinji inoonekwa seguta reshuga repasirese, kuwanda kwechirwere cheshuga munyika kwakanyanya. Inobata zera rega rega, kubva kuvana, vechidiki vakuru kusvika kuvakadzi vane nhumbu, nyika inoda chirwere cheshuga-kupindira.

Muchikamu chino, isu tinokupa iwe chirongwa chevhiki nevhiki chekudya chinogona kukubatsira kubata autoimmune mamiriro uye zvese zviri chikafu cheIndia - zvese zvinomera uye zvisina-zvinomera. Saka, tarisa.

Muenzaniso Indian Chikafu cheshuga

Mangwanani-ngwanani kunwa

1 mukombe wemvura inodziya nejusi remoni (yakagadzirwa ne1 diki ndimu uye 1 mukombe wemvura, sarudzo yekuwedzera 1 teaspoon uchi)
1 mukombe wemuto unovava
1 mukombe weakapuratidzwa apple cider vhiniga (yakagadzirwa ne & frac12 tablespoon ACV uye 1 mukombe wemvura)
1 mukombe weyakajeka green tii
1 mukombe we ginger mandimu tii

Kudya kwemangwanani

1-2 Yakarongedzwa yemuriwo chapati (yakashongedzwa yemuriwo recipe)
1-2 Yakarongedzwa zai / huku chapati
1-2 yakazadzwa chana / rajma / mung bhinzi chapati
1 mukombe we poha (* ona recipe)
Izai-mazai masala omelette (* ona recipe)
1 mukombe masala oats (* ona recipe)
2-3 Idlis ine 1 mukombe wesambar

Inwa nekudya kwekuseni

Kofi nhema kana tii
Tea nemukaka (semuenzaniso mukaka weamondi wakasvinwa / mukaka we soya)
Kofi ine mukaka / wemukaka chinotsiva (semuenzaniso mukaka weamondi wakasvinwa / mukaka usina soya)
Kwekudya kwemasikati kana Kudya kwemanheru (sarudzo):
2 chapati kana & frac12 mukombe basmati / brown mupunga ine 1 diki mukombe wepalak paneer
2 chapati kana & frac12 mukombe basmati / mupunga wakasviba ne 1 mukombe wehuku / hove / nyama curry
2 chapati kana & frac12 mukombe basmati / mupunga wakasviba ne 1 mukombe wemiriwo yakabikwa isiri-starchy
Yakatemerwa miriwo & paneer sangweji (yakagadzirwa nechingwa chegorosi)
Yakakangwa huku sangweji (yakagadzirwa nechingwa chegorosi)
Chana uye saladhi yemuriwo nemafuta emuorivhi uye kupfeka muto wemononi

Snacks

& frac12 mukombe curd kana & frac12 mukombe yoghurt ine 5-6 walnuts / maamondi
& frac14 mukombe wenzungu dzakakangwa / bhinzi / mbeu
1 chidimbu chidiki chemichero (guava / apuro / peya)
10-12 mazambiringa
& frac12 bhanana
& frac12 mukombe wakachekwa cucumber / karoti / celery yakasanganiswa nepepuru / munyu / limeimu
1 mukombe wedomasi rasam

Mapepa

Muriwo omelette

Kushumira: 1

Nguva yekugadzirira: 10 min

Nguva yekubika: 10 min

Zvinoshandiswa

2 mazai
1 teaspoon yemafuta emuorivhi / ghee
1 tablespoon hanyanisi akachekwa
1 teaspoon yakakoswa garlic
1 tablespoon yakatemwa madomasi
1 teaspoon yakadurwa yakasvibira chilli
1 tablespoon yakakoswa coriander
Munyu kuravira
Ground nhema mhiripiri kuravira

Mirayiridzo

Isa pani inorema yepasi pane stovetop uye unyorove nemafuta
Rova zai pamwe nezvimwe zvakasara zvigadzirwa uye munyu
Dururirai musanganiswa wezai mupani inopisa uye gadzira kusvikira zai razvitutumadza uye mativi ari crispy
Wedzera mhiripiri kuravira uye kushumira

* Zano: Mazai mune ino kamukira anogona kutsiviwa neupfu hwe besan nemvura

Yakakwira-protein poha

Kushumira: 4

Nguva yekugadzirira: 10 min

Nguva yekubika: 15 min

Zvinoshandiswa

2 makapu epaha
& frac12 mukombe wakamera bhinzi
1 tablespoon mafuta
& frac14 teaspoon cumin mbeu
& frac12 teaspoon yakakangwa ginger
2 mashupuni akachekwa chilli yakasvibira
6-8 curry mashizha
& frac14 mukombe wakatemwa hanyanisi
2 tablespoons yakakangwa nzungu (kusarudza)
& frac12 teaspoon turmeric upfu
1 tablespoon muto wemonimu
1 tablespoon coriander
Munyu kuravira

Mirayiridzo

Fashaidza bhinzi yakatumbuka mumikombe miviri yemvura kwemaminitsi gumi nemashanu kusvika makumi maviri woisa parutivi
Dururira iyo poha yakaoma mucolander uye udururire 3-4 makapu emvura pamusoro payo kuti unyorovese uye unyorove nekukurumidza uye chengeta padivi
Pisa mafuta pani, wedzera kumini mbeu uye sunga kweminiti
Wedzera zvakasvibira mhiripiri, curry mashizha, hanyanisi, turmeric upfu, uye yakabikwa zvinomera uye songa kwemaminitsi mashanu kusvikira hanyanisi abikwa.
Wedzera poha uye ukandire pamusoro pekupisa kwepakati kusvikira zvese zvinoshandiswa zvichipisa
Wedzera lime juice uye munyu kuvira
Gadzira nemashizha ekorianderi akachekwa uye shumira

* Zano: Iyo poha inogona kutsiviwa neoats kana imwe tsanga yakazara yeiyo nzira yekubika

Paneer burji (scrambled paneer)

Kushumira: 4

Nguva yekugadzirira: 20 min

Nguva yekubika: 20 min

Zvinoshandiswa

1 mukombe crumbled paneer
1 tablespoon yemafuta / ghee
& frac12 teaspoon yekumini
& frac12 mukombe wakachekwa hanyanisi
1 teaspoon ginger garlic paste
1 teaspoon yakadurwa yakasvibira chilli
& frac12 mukombe wakachekwa girini capsicum
& frac12 mukombe wakatemwa matomatisi
& frac12 teaspoon turmeric upfu
& frac14 teaspoon munyu
& frac12 teaspoon tsvuku chilli upfu
& frac12 teaspoon garam masala powder / pav bhaji masala
1 tablespoon yakakoswa coriander

Mirayiridzo

Wedzera mafuta / ghee kune pani inopisa, uye wobva wawedzera kumini mbeu uye bvumira kuti splutter
Wobva wawedzera hanyanisi dzakatemwa uye chilli yakasvibira
Fry kusvikira mavegi abikwa
Wedzera ginger-garlic paste, sunga kwemaminetsi mashoma 1-2
Wedzera matomatisi akachekwa, munyu uye turmeric
Saute kusvikira madomasi ari nyoro
Wedzera chilli powder uye garam masala / pav bhaji masala
Wedzera akachekwa capsicum uye fry kusvikira capsicum yashanduka zvinyoro nyoro
Wedzera iyo yakagumburwa paneer uye wedzera kune iyo pani
Kurudzira uye fry kusvikira zvese zvabatana zvakanaka kwemaminetsi maviri kusvika matatu
Wedzera jisi remonimu uye munyu kuvira
Fukidza coriander uye shumira

* Zano: Paneer inogona kutsiviwa neakagumburwa tofu kana mazai ane imwe nzira yekubheka.

Ongorora: Nguva dzose bvunza chiremba wako kana chiremba wezvekudya usati watanga chero chirongwa chekusimba kana kuita chero shanduko pane chako chikafu.

Pane Yekupedzisira Chiziviso ...

Nepo kudya kuchitamba chinzvimbo chikuru mukutungamira kwechirwere cheshuga, kuita kuti muviri wako ufambe kwakakosha. Kuita maekisesaizi kunobatsira nekuvandudza mashandiro enhengo dzakasiyana, kudzikisa mashuga eropa, kuwedzera insulin senzwi uye kubatsira kuonda ^[4] . Zvimwechetezvo, mamwe matipi ekudzora chirwere cheshuga kuburikidza nenzira dzekudya ndeyekuva neapuro usati warara kunodzivirira hypoglycaemia husiku uye kunwa kapu imwe yeamla muto mangwanani kuti uderedze kushushikana kweiyo oxidative mukati memuviri ^[5] .

Wona Chinyorwa Mareferenzi

[1]Schwingshackl, L., Missbach, B., König, J., & Hoffmann, G. (2015). Kuomerera kune chikafu cheMediterranean uye njodzi yeshuga: kuongororwa kwakarongeka uye meta-ongororo. Hutano hweveruzhinji hutano, 18 (7), 1292-1299.
[piri]Zuloaga, K. L., Johnson, L. A., Roese, N. E., Marzulla, T., Zhang, W., Nie, X., ... & Raber, J. (2016). Mafuta akanyanya kudya-anokonzera chirwere cheshuga mumakonzo zvinowedzera kukanganisa kwekuziva nekuda kwekusingaperi hypoperfusion. Zvinyorwa zveCerebral Ropa Kuyerera & Metabolism, 36 (7), 1257-1270.
[3]Maiorino, M.I, Bellastella, G., Giugliano, D., & Esposito, K. (2017). Kudya kunogona kudzivirira chirwere cheshuga here? Zvinyorwa zveShuga uye Matambudziko ayo, 31 (1), 288.
[4]Sleiman, D., Al-Badri, M. R., & Azar, S. T. (2015). Mhedzisiro yekudya kwemediterranean mune cheshuga kudzora uye yemoyo njodzi njodzi kuchinjwa: yakarongeka ongororo. Miganhu muhutano hweveruzhinji, 3, 69.
[5]Chiu, T.H, Pan, W.H, Lin, M.N, & Lin, C. L. (2018). Kudya kwemiriwo, shanduko mune echikafu mapatani, uye chirwere cheshuga njodzi: anotarisira kudzidza. Chikafu uye chirwere cheshuga, 8 (1), 12.

Karthika ThirugnanamClinical Nutritionist uye DietitianMS, RDN (USA) Ziva zvimwe