Kuti uite izvi, usakanganwa nezvezvinhu zvitatu zvehutano hwakanaka hwehutano mune chirwere cheshuga: kugara uine uremu hwekutema, kudya kwakakodzera uye kurovedza muviri. Kudya kwakakwana kwechirwere cheshuga chinotarisira kwete kungochera shuga yeropa, asiwo kuderedza kushandiswa kwemafuta. Tichakurukura pamusoro peizvi zvose pasi apa.
Sezvo zvidzidzo zvemazuva ano zvevanhu vekudya zvinoratidza, hazvidikanwe kubvisa zvachose shuga kubva kune kudya kwechirwere cheshuga. Iwe unogona kubva mune zvekudya zvimwe zvezvakagara zvatiri isu shuga kana shuga, iyo inotapukirwa nechirwere cheshuga inogamuchirwa kuti inotsiviwa nezvimwe zvinhu, zvinotapira. Zvakakosha chete kuverenga zvakaenzana muyero wekushandiswa kwayo zvichienderana neshoko rekuongorora ropa.
Dambudziko, iro rinotya varwere vane chirwere cheshuga, rinogona kudziviswa nekudzora huwandu hwehuga muropa. Saka, unofanirwa kusarudza kudya kwakakwana kwechirwere cheshuga.
Chirwere cheshuga chikafu chinofanira kuteerera mitemo inotevera:
- tinofanira kuedza kuve nechokwadi kuti zvikamu zvose zvakatorwa panguva yekudya, masikati uye kudya kwemanheru zvakafanana nehukuru;
- zviri nani, kana zvokudya zvichitorwa zuva rega rega panguva imwe chete;
- kudya hakufaniri kushaikwa;
- panguva imwe chete, iwe unodawo kushandisa;
- zvakafanana nekushandisa mushonga wehuga cheshuga.
Miitiro yakadaro ichabatsira kuchengetedza mazinga ega shuga panguva imwe chete, mumiganhu yakatarwa. Apo munhu anotora zvokudya, chirwere cheshuga muropa rake chinodonha. Kana imwe yekudya yaidyiwa zvishomanana, uye pane imwe - zvimwe zvakawanda, kuchava nekuchinja kune huwandu hwehuga. Kuchinja kwakadaro kunowedzera kukuvadza kudarika kusagadzikana kuduku kunogara kuchidimbu icho muviri unogona kugadzirisa.
Pakusarudza michina inotevera mitemo inotevera:
- kugoverwa kwezvokudya kuita zvikamu kunoitwa maererano nehuwandu hwezuva nezuva hwemaoriyamu nemuviri (vitamini, maminera);
- gadzirira zvokudya kubva kumishandiro akajairika: miriwo, michero, nyama, mukaka;
- mishonga inosarudzwa pasi-mafuta, izvi zvinoderedza ngozi yezvinetso zvemwoyo zvinenge kaviri;
- mafuta uye zvinonaka zvekudya hazvisi pasi pekudziviswa zvakakwana, asi zvinoregererwa zvakanyanya;
- Zvigadzirwa zvenyama zvinogona kubikwa zvisingabvumirwi.
Kudya kwakanaka kunoitwa nekufungisisa zuva rose zvinoda simba. Vanogona kuva vakasiyana nevanhu vane nzira dzakasiyana dzehupenyu, mitoro yakasiyana, yezera. Usakanganwa kuti iwe unoda kudzora pamusoro pekuonekwa kwehuwandu hunorema. Nokudaro, kudya kunobvumira mukana wekutapudza uremu. Kuwedzera kuwedzera kunowedzera mutoro pamwoyo, midziyo yeropa, musculoskeletal system uye inowedzera ngozi yezvinetso.
Muzvikamu zvose, mapoka matatu ezvokudya akavakwa: 1200-1600, 1600-2000 uye 2000-2400 makori. Hazvisi zvakawanda. Maererano nemitemo yevanhu vane utano vakashanda mubasa rinononoka (somuenzaniso, vashandi vehofisi), muyero wekushandisa mashandisi inosvika 2,700 makoriri evarume uye 2 500 yevakadzi.
Boka rokutanga (kudya kwema 1200-1600 makorikori) rakakodzera kuvakadzi vekudzikira pasi vanoita basa rezuva nezuva uye kune vakakwirira vasina mutoro.
Zvokudya zvezuva nezuva zvakakamurwa kuita zvikamu 6 zvakaenzana, zvinotorwa nguva dzose. Nguva yehope haifungi. Zvokudya zvinosanganisira 1-2 servings yemichero yehuisi, 1-2 mawaniro ezvokudya zvenyama, 3 servings yemiriwo. Zvine mafuta ane zvinhu zvinowanikwa mune zvikamu zvisati zvitatu.
Boka rechipiri (kudya kwema 1600-2000 makorikori) rakakodzera vakadzi vakuru vanotoda kuora muviri. Mukuwedzera, nokuda kwevarume vane hutsika hwakakosha kana hwemazuva ose nemabasa ekugara mumuviri uye nevarume vepakati pepamusoro, vanoda kurasika.
Zvokudya zvezuva nezuva zvakakamurwa kuva zvikamu zvisere zvakafanana, zvinotorwawo nguva dzese. Nguva yokurara haina kuverengwa. Zvokudya zvinosanganisira zvikamu zvitatu zvezvikamu zvezvibereko zvemishonga, marita 1-3 ezvokudya zvenyama, 4 servings yemiriwo kana michero. Zvine mafuta ane zvinhu zvinowanikwa mune zvisingasviki 4 servings.
Boka rechitatu (kudya kwema 2000-2400 makorikori) rakakodzerwa nevakadzi nevarume vekukura kwakakura nekuita basa rinoshanda.
Zvokudya zvezuva nezuva zvakakamurwa kuva zvikamu gumi zvakaenzana. Zvokudya zvinosanganisira 2 servings yemichero yehuchi, 2 servings ye nyama ndiro, 4 servings yemiriwo uye 3 servings yemichero. Mafuta haafaniri kunge anopfuura 5 servings.
Mukudya kwakadaro, zvikamu zvinotsanangurwa sezviyero zvakakwana zvezvokudya zvinoda kukosha kwekorori. Izvi zvinoreva kuti pakudya kweboka rechitatu, chikamu chimwechete chechigadzirwa chine 2400: 11 = 218 makori. Caloric zvigadzirwa zvechigadzirwa zvakatemwa maererano nematafura. Mune imwe chikafu, zvigadzirwa zvakawanda zvinogona kusanganiswa: mukaka, miriwo, nezvimwewo. Iyi nzira yekuparadzanisa zvikamu inobatsira kuwana kudya kwakakwana kunozochengetedza nguva dzose yehuga muropa.
Inofanira kuyeukwa kuti vane chirwere cheshuga vanofanira kudzivisa kushandiswa kwe "fast carbohydrates". Icho chinonyanya kuchinja huwandu hwehuga. Mahydrohydrates akadaro anokurumidza kuwanikwa anowanzowanikwa mumasipi, shuga, chokoti. Zvokudya zvakakosha, izvo zvinotengeswa muzvitoro pa "mashefu evanhu vane chirwere cheshuga" haina ma carbohydrates akadaro.
Mu chirwere cheshuga mellitus, kudya kwekoriori kunongoda kuva 50-60% pamusana pemakhahydrates. "Kutsanya" makhahydratesiti anotsiviwa ne "slow" makunguhaidhaiti, ayo ari akawanda kwazvo anowanikwa muchingwa kubva muupfu hwakakwana. Mukudya unogona kuwedzera shuga shoma shora. Inopfuma mu mineral substances uye ine makhahydrates, ayo anononoka zvishoma nezvishoma kune avo varipo mumucheka mutsvuku. Pazuva, unogona kubvumira mashupuni maviri eashuga tsvuku, ayo, kana zvichibvira, akaparadzana zvakafanana muzvokudya zvose.
Chikafu chevanhu vane chirwere cheshuga chinofanira kuva nemavitamini akawanda, kunyanya mapoka eB uye C.