Kudya kwakakosha kana iwe uchida kudzora shuga yako yeropa. Zvakawanda zve vanhu vanorwara nechirwere zvine chokuita, zvakadai sechirwere cheshuga, uye kune vaya vanotarisira utano hwavo. Nekuti kuchengetedza shuga yeropa ine hutano yakakosha kudzivirira zvirwere zvakasiyana. Zvimwe zvekudya zvine midziyo yekuchengetedza aya mazinga enguva dzose uye saka zvinofanirwa kunge zviripo mukudya nguva nenguva.
Nenzira imwecheteyo kuti kune zvimwe zvekudya kana zvigadzirwa zvine huwandu hwakanyanya hweshuga yakawedzerwa, pamwe nemacarbohydrates akacheneswa, iwo ari. chikonzero chekuchinja kwehuwandu hwehuga hweropa, vamwe vanobatsira kuvadzora. Cherechedza kuti ndezvipi zvokudya izvo, kunyanya kana une chirwere cheshuga, prediabetes, kana chimwe chirwere apo shuga yeropa iri ngozi.
Dzora shuga yeropa nechikafu
Pamusoro pezvikafu zvauchaona pazasi, chekutanga uye chinonyanya kukosha chinhu chaunofanira kuita kubvisa izvo zvigadzirwa zvinoisa njodzi. Pakati pavo, zvokudya zvakagayiwa zvine shuga yakawanda, mungave muzita rayo rekutanga kana mune api neapi emazwi akafanana anoshandiswa kuivharisa. Zvinwiwa zvekabhoni, zvinwiwa zvemuindasitiri, jellies kana majusi akaiswa mukati, pakati pezvimwe, zvigadzirwa zviri kuisa hutano hwako panjodzi. Pane kudaro, zvimwe zvekudya sezvinotevera zvinokubatsira kudzora shuga yako yeropa.
Broccoli
Pamusoro pekuve muriwo une hutano hukuru hunhu, broccoli ndeimwe yevanobatana kurwisa huwandu hweshuga yeropa. Izvi zvinodaro nekuti broccoli ine kemikari yechirimwa inonzi sulforaphane, chinova chinhu chine zvinhu zvinogadzirisa shuga. Mushonga uyu unoitwa kana broccoli ichitsenga kana kutyoka, izvo zvinobatsira kuvandudza kunzwa kwemuviri kune insulin.
Manhanga
Ichi chikafu, chakajairika mumatsutso nechando, ishamwari huru kurwisa chirwere cheshuga. Kutenda kune yayo yakakwirira ye antioxidants uye fiber, iyo inobatsira kuchengetedza mazinga akanaka eglucose muropa. Uye kwete chete nhanga, mhodzi dzenhanga dzine hutano zvakaenzana uye dzinobatsira.
Michero yakaomeswa
Pasinei nekuve chikafu chine caloric, nzungu chimwe chezvokudya zvine hutano zviripo. Mabhenefiti ayo ehutano akawanda zvekuti anokurudzirwa kudya muchero muduku wakaomeswa zuva nezuva. As to chirwere cheshuga uye zvirwere zvakabatana, nzungu chikafu chakakosha chekudzora shuga yeropa. Kunyanya maamondi, nzungu uye walnuts.
Zvibereko zveCitrus
Oranges, mazambiringa, tangerines uye michero yese yecitrus inoratidzirwa neiyo yakaderera glycemic index. Izvi zvinoreva kuti shuga yepanyama yakaderera zvekuti haichinje mazinga eglucose weropa. Kune rumwe rutivi, michero yecitrus ine polyphenols inoshanda semugadziri weshuga mumuviri. Naizvozvo, kunwa kanenge chidimbu chimwe chete chemuchero wecitrus pazuva kunokurudzirwa kuderedza njodzi yekuva nechirwere cheshuga.
Iyo yogati
Zvigadzirwa zvakaviriswa zvinonyanya kubatsira pakudzora chirwere cheshuga uye mazinga ehuga. Izvi zvinodaro nekuti yogati uye kuvirisa kwayo kunosanganisira a natural probiotic inobatsira yakaderera mazinga yeglucose muropa. Ose ari maviri yogurt uye kefir vanobatana zvikuru muhondo yekurwisa chirwere cheshuga uye kushandisa kwavo kunobatsira iwe kuchengetedza hutano hwehuga hweropa.
Kuti uvandudze kana kuderedza mazinga ehuga, zvakakosha zvikuru kufunga nezvemamwe mazano maererano nezvokudya. Kune rumwe rutivi, inofanira kuderedza kudya kwemakhahydrates uye kuwedzera kushandiswa kwepamusoro-fiber zvokudya. Inwa mvura yakawanda uye chengeta muviri wako uine mvura. Mukuwedzera, kurovedza muviri nguva dzose kuchakubatsira kudzora chirwere cheshuga uye kudzivirira matambudziko ane chokuita neshuga yeropa.