Gwaro Rekudya Kwevanhu Vane Metabolic Syndrome
Metabolic syndrome iboka rezvirwere zvinoitika pamwe chete uye zvinowedzera njodzi yechirwere chemwoyo, sitiroko, uye chirwere cheshuga cherudzi rwechipiri. Munhu anowanzoonekwa seane metabolic syndrome kana aine zvimwe zvezvinhu zvinotevera: chiuno chakawandisa (kufuta kwakanyanya), BP yakakwira, shuga yeropa yakakwira, triglycerides yakakwira, uye cholesterol yakaderera yeHDL. Mashoko akanaka ndeekuti shanduko mukudya uye mararamiro zvinogona kuvandudza zvakanyanya chirwere ichi. Chinyorwa chino chinokurukura nhungamiro dzinoshanda uye dzakachengeteka dzekudya kuti dzibatsire kudzora metabolic syndrome.
1. Tarisa pachinangwa chikuru chekudya kunovaka muviri
Chinangwa chekudya chinovaka muviri che metabolic syndrome hachisi kungodya nekukurumidza, asi kuvandudza zvishoma nezvishoma metabolism. Kazhinji, zvinangwa zvikuru zvinosanganisira: kuderedza mafuta emudumbu, kugadzirisa shuga muropa, kuderedza triglycerides, kuwedzera HDL, uye kubatsira kudzora BP. Kuzadzisa zvinangwa izvi kunoda kudya kwakarongeka, kwete zvirambidzo zvakanyanya zvakaoma kuchengetedza.
2. Isa pamberi mhando yemacarbohydrate
Makabhohaidhiretsi anowanzo kupomerwa mhosva, asi zvinhu zvinonyanya kukosha imhando uye saizi yechikamu. Makabhohaidhiretsi akagadziriswa, akadai semupunga muchena wakawandisa, chingwa chichena, manoodles ekukurumidza, makeke anotapira, zvinwiwa zvinotapira, uye zvekudya zvine shuga yakawanda, zvinowanzo wedzera shuga muropa nekukurumidza uye zvinowedzera insulin kuramba. Kusiyana neizvi, makabhohaidhiretsi akaomarara ane fiber anobatsira kuti unzwe wakaguta kwenguva yakareba uye kuderedza glucose kukwira.
Sarudzo dziri nani dzemakabhohaidhiretsi:
– Mupunga mutsvuku, mupunga webrown, kana chikamu chidiki chemupunga muchena pamwe chete nemiriwo nemapuroteni
– Oats, mbatatisi, chibage, mufarinya, zvakabikwa muzvikamu zvakaenzana
– Chingwa chegorosi rose, zviyo zvisina shuga yakawandisa
– Michero yese (kwete muto), kunyanya ine fibrous yakaita semaapuro, mapeya, magwava, mapapaya
Zano rinoshanda: shandisa nzira ye "ndiro ine hutano": hafu yendiro yemiriwo isina sitachi, kota yeprotein, uye kota yemakabhohaidhiretsi akaomarara.
3. Wedzera kudya kwako fiber zuva nezuva
Fiber chombo chakakosha mukurwisa metabolic syndrome nekuti inobatsira kuderedza cholesterol, inovandudza kudzora shuga muropa, uye inotsigira kudzikira kwehuremu. Chinangwa chefiber chevanhu vakuru chinenge magiramu 25-35 pazuva, asi vanhu vazhinji vanongosvika hafu yeizvozvo.
Manyuko akanaka efaibha:
– Muriwo: broccoli, bhinzi dzegirini, sipinachi, miriwo yemasitadhi, kabichi, eggplant
– Nyemba: bhinzi dzvuku, bhinzi dzegirini, nyemba, nyemba
– Mbeu: mbeu dzechia, mbeu dzeflax, husk yepsyllium (kana zvichikodzera)
- Michero ine fibrous: avocado, magwava, michero, maranjisi
Wedzera faibha zvishoma nezvishoma kudzivirira kuzvimba kwakanyanya, uye isa mvura yakawanda.
4. Sarudza mapuroteni asina mafuta akawanda uye huwandu hwakakwana.
Mapuroteni anobatsira kuchengetedza tsandanyama, kudzikamisa nzara, uye kunononoka kunwa makabhohaidhiretsi. Kushomeka kwemapuroteni kunogona kuita kuti uve nenzara yakawanda uye kuita kuti zviomere kudzora huwandu hwemapuroteni ako. Sarudza mapuroteni ane mafuta akawandisa uye asina kugadzirwa zvakanyanya.
Mapuroteni anokurudzirwa:
– Hove (kunyanya hove dzine mafuta akadai sesadhini, salmon, mackerel) 2–3 pasvondo
– Huku isina ganda, mazai akawanda zvine mwero
– Tofu, tempeh, edamame
– Nyama tsvuku yakanaka, asi deredza kudyiwa kwenyama wosarudza nyama dzisina mafuta akawanda.
– Yogati isina mukaka kana shuga (teererai kuti hapana lactose inokwana)
Mapuroteni akagadziriswa akadai semasoseji, nuggets, nyama yemombe yakakangwa, uye nyama yakasvuta anofanira kuderedzwa nekuti ane munyu wakawanda, mafuta akazara, uye zvinowedzerwa.
5. Mafuta ane hutano: usaarege, asi sarudza akakodzera.
Vanhu vane chirwere chemetabolic syndrome vanowanzotya kudya mafuta uye vanopedzisira vadya makabhohaidhiretsi akawandisa. Zvisinei, mafuta ane hutano anotsigira mahormone, kuguta, uye hutano hwemwoyo. Chinhu chikuru ndechekuderedza mafuta akawandisa etrans nemafuta akazara.
Wedzera mafuta ane hutano:
- Mafuta emuorivhi, mafuta ecanola, mafuta eavocado
– Maarumondi, walnuts, cashews (isina munyu wakawandisa)
– Mbeu dzezuva, chia, mbeu dzeflax
– MaAvocado nehove dzine mafuta (omega-3)
Muganho:
- Chikafu chakakangwa uchishandisa mafuta kakawanda
– Margarine yakasimba, inopfupikisa
– Chikafu chinobikwa nekukurumidza, makeke, machipisi akaputirwa ane mafuta akawanda e trans
– Mafuta akawanda akazara kubva paganda rehuku, mafuta, mukaka wakakora wekokonati wakawandisa
Kana wakajaira kubika nemukaka wekokonati, sarudza wakatetepa, deredza kuwanda kwekubika, uye enzanisa nemiriwo nemapuroteni asina mafuta akawanda.
6. Dzora shuga yakawedzerwa uye zvinwiwa zvine shuga
Zvinwiwa zvine shuga ndeimwe yezvinhu zvikuru zvinokonzera kufuta kwakanyanya uye triglycerides yakakwira. Tii inotapira, kofi ine mukaka une shuga yakawanda, bubble tea, syrup, soda, uye muto wakaputirwa zvinobatsira zvikuru pasina kupa kunzwa kwekuguta.
Maitiro anobatsira:
- Tsiva zvinwiwa nemvura, mvura yakasanganiswa, tii isina shuga, kofi isina shuga
– Kana zvichinetsa kurega, deredza shuga zvishoma nezvishoma (semuenzaniso kubva pazvipunu zviviri kusvika pa1, wozobva wawedzera hafu, wozorega shuga)
- Iva netsika yekudya michero yese sedhizeti, kwete madhizeti anotapira.
7. Ngwarira munyu kana uine BP
Kana chirwere che metabolic syndrome chikaperekedzwa ne BP, kudzora sodium mumuviri kwakakosha. Munyu wakawanda wakavanzika hausi mumunyu wetafura, asi muzvikafu zvakagadzirwa.
Deredza manyuko emunyu akavanzika:
– Chikafu chepakarepo (noodles dzepakarepo, soup yepakarepo)
– Zvikwekwe, zvekudya zvine munyu
– Muto wemubhodhoro, soya sauce, muto weupfu wakawandisa
– Zvokudya zveparutivi zvakachengetwa (hove yakarungwa nemunyu, nyama yakagadzirwa)
Shandisa zvinonhuwira zvechisikigo zvakaita sehanyanisi, ginger, turmeric, lemongrass, lime leaves, uye herbs kuti uwedzere kunaka pasina kushandisa munyu.
8. Gadzirisa saizi yechikamu nenguva yekudya kuti zvigare zvakagadzikana.
Kunze kwekusarudza zvekudya, tsika dzekudya dzinokanganisawo shuga muropa nenzara. Kudya usiku, kudya zvekudya zvakawanda, kana kudya zvikamu zvakawanda panguva imwe chete zvinogona kukanganisa kudzora kweglucose.
Nheyo iri nyore:
- Idya nguva dzose kaviri kusvika katatu pazuva nekudya kamwe chete kana zvichidikanwa
- Dzivisa "kudyisa" mushure mekunge wadya kwenguva yakareba
– Isa pamberi kudya kwemangwanani kana kwekutanga kune mapuroteni akawanda nefaibha kuitira kuti usazonzwa nzara nekukurumidza
Kune vamwe vanhu, kuganhurira nguva yekudya (semuenzaniso, nguva yekudya kwemaawa gumi nemaviri) kunogona kubatsira, asi izvi zvinofanirwa kugadziriswa kuti zvienderane nemamiriro ako ehutano uye maitiro ekuita.
9. Muenzaniso wemenyu yezuva nezuva inodzivirira metabolic syndrome
Mangwanani: oats neyogati isina chinhu, zvidimbu zveapuro, nembeu dzechia
Kwekudya kwemasikati: chikamu chepakati chemupunga webrown, huku yakagochwa, broccoli yakakangwa nemakarotsi, miriwo mitsva
Zvekudya zvemasikati (sarudzo): chitsama chidiki chemaarumondi kana muchero weguava
Kudya kwemanheru: hove yakagochwa, soup yespinachi yakachena, tofu/tempeh, makabhohaidhiretsi mashoma kana uchiri nenzara.
Gadzirisa zvikamu zvichienderana nezvinodiwa nemacalorie, zera, murume kana mukadzi, uye basa.
10. Kugara kwenguva dzose, kurovedza muviri, uye kutarisa
Kudya kunovaka muviri kunoshanda zvakanyanya kana kukabatanidzwa nekuita maekisesaizi emuviri nguva dzose: kufamba nekukurumidza, kuchovha bhasikoro, kushambira, kana kurovedza muviri zvishoma kaviri kusvika katatu pasvondo kuti uwedzere kunzwa kwe insulin. Kutarisa kwakakoshawo: gara uchitarisa BP yako, denderedzwa rechiuno, shuga yeropa, uye lipid profile kuti uone kufambira mberi.
Penutup
Chirwere cheMetabolic chinogona kudzorwa, uye kazhinji kacho chinovandudzika zvakanyanya, nekuchinja kwakakodzera kwezvekudya. Chinokosha kuvandudza mhando yemacarbohydrate, kuwedzera faibha, kusarudza mapuroteni ane hutano, kuisa mafuta ane hutano pakutanga, uye kuderedza shuga nemunyu zvakawedzerwa. Tanga nekuchinja kudiki, kuri nyore kuita—sekubvisa zvinwiwa zvine shuga kana kuwedzera miriwo—uye zvishoma nezvishoma kuwedzera. Kana uine matambudziko kana uri kutora mishonga, bvunza chiremba kana nyanzvi yezvekudya kuti uwane chirongwa chekudya chakachengeteka uye chakagadzirirwa zvaunoda iwe pachako.
