Chii chiripo mune diabetes?
Munhu wose anoziva kuti kudya chirwere cheshuga kunofanira kuva nechezasi glycemic index Saka, munhu haafaniri kudya masipiresi, shuga, uchi, cookies, syrup yegorosi uye yakagadziriswa starch.
Iwe unofanirwa kuedza kuti usadya majisi asina kunyoreswa, kana chirwere cheshuga cheropa chiripamusoro. Dzivisa zvokudya zvakatsanya, zvinenge zvine shuga akawanda, kunyange kana zvisina unsweetened.
Edza kudya miriwo miriwo, walnuts, avocado, hove yegungwa nemafuta.
Green miriwo
Miti nemidhoro zvinogona uye dzinofanira kudyiwa zuva rimwe nerimwe. Mu dill, celery uye parsley, usaramba. Parsley inogona kuderedza shuga yeropa, uye inochengetedza mavitamini akawanda uye kuongorora zvinhu.
Mune mimwe miriwo, yakawanda fiber uye inenge isina mafuta. Vane mazana ehydrohydrates, saka vadye uye musafungi chinhu: makango, kabichi yemarudzi ose, radish, karoti, radish, nezvimwewo. Kuti uwedzere huwandu hweglucose muropa, zvakakosha kudya zvizhinji zvavo. Somuenzaniso, 10-12 g yeshuga iri mu 200 g yemakroti uye beet, 350-400 g kabichi, 600-700 g yemungu kana cucumber, 400 gm.
Celery uye karoti zvakapfuma mu naprovitamin A nezvimwe zvinokonzera carotenoids. Vachaderedza dambudziko remyocardial infarction.
Mune mimwe miriwo mitema uye michero (peas, sipinashi, broccoli, pepper, Chinese chibage, kiwi, asparagus, celery, mapeariti emaperesi nemaapuro, mahairi vemavara, maBrussels anomera, artichokes, leeks, zucchini) ane indoles uye luteins inovandudza hutano ne antioxidizing dzimba.
Ndinotenda kuvhiosulfates uye allicin, iyo inowanika mugariki uye anyanisi, maplatelet haatambi pamwe chete. Mukuwedzera, izvi zvinoderedza mapiritsi emapirmonary. Garlic inoderedza "yakaipa" cholesterol muropa uye inoderedza kuwedzerwa kweropa.
Mbatatisi ndiwo mishonga inowanikwa mu-carbohydrates uye starch, saka vanhu vanotambura nechirwere cheshuga vanofanira kuishandisa pasina chikonzero, zviri nani, zviri nani. Mbatata yakasvibhwa nokukurumidza kuwedzera glucose muropa, kupfuura yakakodzwa muirima rose.
Miriwo yebhuruu nemichero zvakapfuma mu anthocyanins uye phenolic resins, izvo zvinodzivirira muviri kubva pakwegura uye zvinorwisa antioxidants.
Walnuts
Mafuta manomwe emadnuts ane 2 g e-good quality fiber uye 2.6 g yeal alpha linolenic acid Izvi zvikamu zvakakosha pakugadzirisa nekudzoka kwomuviri.
Panzvimbo pane sandwiches, unogona kudya nutswa anoshanda nenzira yezvokudya zvisina kuchena kana iwe unogona kuawedzera kune zvinowanzopfekwa zveasalates. Walnuts anokosha zvikuru mupfungwa, saka munguva yekare, zvakanga zvisingakwanisi kuzvidya nokuti vaifunga kuti pfungwa dzavo dzakanga dzisingakoshi kune ani zvake.
Walnuts, zvose zviri kuwedzerwa uye nekuderedzwa acidity zvinogona kuisa chimiro chechidimbu chechidimbu. Mukuwedzera, uchishandisa chigadzirwa ichi, hausi kungotsanangurira atherosclerosis, asi iwe unogona kuporesa kana iwe uchitambudzika kubva pauri.
Nyaya inonyanya kukosha kuvanhu vanotambura nechirwere cheshuga uye hama dzavo-walnuts dzine maguisi akawanda uye zinc, sezvinodiwa kuti kuderedze huwandu hwehuga. Mukuwedzera, iwo ane zvinhu zvinokwanisa kudzivirira kuneta kwechiropa.
Shandisa zuva rega rega zvinomwe zvezviyo, uye unogona kubvisa uremu hwehutachiona hwehutachiona uye huita kuti midziyo iwedzere kuwedzera, iyo inonyanya kukosha kune vane chirwere cheshuga. Cobalt, simbi, zinc, imed, izvo zviri mumiti, kubvisa zviratidzo zvehutano hwehuga, izvo zvisingadi.
Nutswe ane ruzivo mune iodine, mafuta anonyanya kudyiwa nezvinhu zvinoshandiswa zvinodiwa nemarudzi ese, uye vane chirwere cheshuga vari muchirongwa.
Kuchengetedza
Kugadzirisa chinhu chakakosha zvikuru uye chakasiyana chinogadzirwa icho chinonyanya kukosha kune vanhu vanotambura nechirwere cheshuga. Inobatsirawo kune vanhu vane cataract, gastric disorders uye hypertension.
Ichi chibereko chine chinhu chinokosha-mannoheptulose, iyo inonyanya kuderedza shuga muropa.
Masero ezvikamu zvose, kusanganisira uropi, kushingaira kugamuchira glucose, uye izvi zvinotungamirira pakuvandudza kwehutano, hukama hwakanaka nekufungisisa.
Vavocado ine mavitamini akawanda, rimwe rawo B6, nokuda kwaro zvose zvinoitika mumuviri zvinoitika. Ichi chigadzirwa chinonyanya kukosha kune vanhu vanotambura nehutano hwehutano.
Kune shuga avocado vanorwara sechirudyi, nokuti zviri mukati me potassium nemhangura, inogadzirisa kemikari iri mumuviri.
Iwe unogona kutema michero mu saladhi kuti upe iyo chikafu uye inonaka. Mukuwedzera, avocado isiri yemichero yemapuroteni.
Hove dzegungwa
Chirwere cheshuga chinonyanya kukosha chinonyanya kukosha kudya hove dzegungwa, nokuti inobatsira nekuda kwehuwandu hweprotheni, mavitamini, microelements uye zvimwe zvivako izvo muviri unoda zvakanyanya.
Kubatsira kwakanyanya kwehove ndeyekuti yakadyiwa zvakanakisisa kudarika nyama yemhuka uye shiri, pamwe neicicles, hove yakazara muprotini, ine madimu anodiwa emino.
Zvakakosha kuziva kuti zvinyorwa zvepuroteni zvinoenderana nemhando yehove. High protein inokwana mu salum, whitefish, trout, stellate sturgeon, beluga. Nyanzvi dzinotaura kuti kune zvimwe mapuroteni mu pike perch kupfuura mune huku, uye muSazan - kupfuura kudarika nyuchi.
Mukuwedzera kune mapuroteni ane chirwere cheshuga, zvakakosha kuti hove ine nzara yakakwirira yepamusoro nekuda kwehuwandu hwehuwandu hwemafuta Omega-3, Omega-6. Vazhinji vavo vakapfuma mune saumoni uye tuna. Aya mafuta acids ane zvakakosha zvakasiyana:
- kuderedza uremu
- kudzivirira zvirwere zvepfungwa
- zvakakosha kuti intercellular zvirongwa
- vane anti-inflammatory effect.
Kune zvimwe zvinhu zvose, hove yakazara phosphorus, fluorine, magnesium, potasium, iodine, uyewo mavitamini A, E, D uye B.
Nechirwere cheshuga, zvakanakisisa kushandisa hove iyo yakabikwa, jellied uye yakabikwa.
Nyemba
Lentils, nyemba, nyemba ndeyechikonzero chehuwandu hwezvinhu zvakakosha zvikuru izvo zvakakosha kune chirwere cheshuga. Zvakanakisisa zvezvose, kana zvitsva, zvakanaka, kana zvishoma zvakatsva.
Mbeu dzinokwana yakawanda yemashizha (soy, peas, lentils, maharage eminyo), pamwe nemaminerari (calcium), phytoestrogens, mavitamini uye zvimwe zvinhu zvinobatsira zvinogona kudzivirira muviri kubva pachirwere. Zvakanakisisa kudyiwa nemashizha kakawanda pavhiki mune zviduku zvishoma. Sarudza masikati yehairi - nguva inovakodzera zvakanakisisa.
Mbeu dzinogadzira gel mumutsipa, nemhaka yekuti glucose yezvokudya inoenda zvishoma nezvishoma mumasero.
Nyemba ndeimwe yemhando dzakanakisisa dze omega-3 fatty acids. 7 gramu e-fububvu yakasvibiswa, 17% yezvokudya zvezuva rega rega uye 63% yezvenhau ye folic acid ine hafu yekapu yehairi.
Sezvo chigadzirwa ichi chiine puroteni uye fiber, asi ine mafuta mashomanene, iyo inonaka kune chikafu cheshuga.
Kana iwe wakatenga nyeredzi yemakwenzi, zvino yeuka kuti kuburikidza nekunyanya kudarika kunofanirwa kucheneswa zvakakwana kuti abvise mishonga uye munyu. Mukugadzirira, yeuka kuti miriwo yakanyatsobatanidzwa nemiriwo.
Chinhu chinonyanya kukosha chaunofanira kuyeuka kana uchirapa chirwere cheshuga - chikafu hachifadzi, mushonga. Nokudaro, iwe unofanirwa kuve nechokwadi kuti yakaenzana uye ine mishonga yose yakakosha uye mavitamini.