Chimwe chezvinhu zvekutarisa panguva yako yepamuviri ndeaya shuga dzeropa.
Panguva ino wedzera insulin yako yemuviri nekuda kwekuchinja kwemagetsi uye kwehomoni. Kana pancreas yako isingavanze insulin yakakwana, ropa rerukosi mazinga anomuka uye iwe unogona kutambura nemhando yechirwere cheshuga inozivikanwa se chirwere cheshuga.
Rudzi rwechirwere cheshuga haruwanzopa chero rudzi rwezviratidzo saka pasina bvunzo dzakakodzera zvinogona kuenda kusingaonekwe uye uve nemhedzisiro yemhedzisiro yakaipa kune hutano hwako newemwana wako.
Ropa glucose miedzo panguva yekuzvitakura
Munguva yetatu trimester, chiremba wako anokuraira kuti uite bvunzo inozivikanwa se munyonga bvunzo kana glucose (O'Sullivan bvunzo). Kana mhedzisiro yeiyi bvunzo iri yechokwadi uchafanirwa kuyedzwa kechipiri, iyo yakareba curve. Uyu muedzo unosimbisa kana iwe kana kwete iwe unorwara kubva kune gestational chirwere cheshuga.
Kana zvakadaro, usavhunduka, chiremba wako acharatidza zvimwe nhungamiro yekutevera uye akakodzera marongero panguva yako yese yekubata. Rudzi urwu rwechirwere cheshuga kazhinji inonyangarika mavhiki mashoma mushure mekusununguka.
Muzviitiko zvakawanda O'Sullivan bvunzo mhedzisiro yakanaka uye ipapo iyo yakareba curve haina kunaka. Zvisinei, vazhinji vedu tinotya zvikuru kana bvunzo yekutanga iri yakanaka uye isu hatina chokwadi chekuita kudzikisa huwandu hweshuga yeropa.
Matipi Ekudzora Ropa Shuga
- Edza kutevera mumwe iwe kudya kunovaka muviri, kwakaringana uye kwakasiyana.
- Govera macalorie pakati pezvikafu zvako zvese. Zvirinani kudya zvishoma uye kakawanda, izvi zvinoita kuti shuga yako igadzikane.
- Zvokudya zvehydrohydrate zvakakamurwa kuva mapoka maviri. Avo ve yakakwira glycemic level Ndivo vandinoziva gaya nekukurumidza uye wedzera mashuga eropa (chingwa, mupunga, zviyo, pasta, mapheka, zvakabikwa). Ivo vane yakaderera glycemic index gaya zvishoma nezvishoma uchidzivirira mapikisi eshuga (zvigadzirwa zvezviyo zvakakwana, mbeu, miriwo, michero, nezvimwewo). Dzivisa avo vari muboka rekutanga uye idya yakaderera glycemic index chikafu. Iwe unogona kutarisa tafura yeiyo glycemic indices yezvikafu online.
- Iti kuonekana neice cream, zvihwitsi, zvihwitsi, uye zvakawandisa kune chikafu chose chine mafuta neshuga.
- Pinda mukudya kwako high fiber zvekudya (nyemba, oats, zviyo zvese, michero nemiriwo).
- Sarudza iyo ma yogurts echisikigo ane zvinoshandiswa zvinoshandiswa (isina shuga).
- Usakanganwa kuisa mune zvako zvese zvekudya kushumirwa kweprotein yakaonda (nzungu, mazai, turkey, nezvimwewo) izvo zvinokupa simba uye zvichakubatsira kuti unzwe wakazara.
- ari mafuta ane hutano (olive olive, avocados, coconut, walnuts) zvinodzivirira yako miedzo yekutora.
- Usambofa wakarega kudya kwekuseni dzivisa makabhohaidhiretsi nemajusi uye wedzera mapuroteni.
- Kuchengeta huwandu hweshuga hwakadzikama zvakakosha kuti usasvetuke chero chikafu.
- Imwa mvura, dzivisa masoda, mitsara, kofi uye tii. Chengetedza huwandu hwemukaka waunonwa sezvo hwakawanda mushuga.
- Wedzera chikafu chako ne kuita zvinyoro nyoro, kufamba semuenzaniso, kana zvichikwanisika mushure mekudya sezvo iri iri iyo nguva yemashuga ari pamusoro.
Dzimwe hunyanzvi hwekugadzira pamba
- Wedzera zvishoma zve akachekwa gariki kumuriwo wako kana masaradhi.
- Shinga nemuto we cranberries.
- Usapotsa The citrus mune yako yekutengera ngoro (orenji, tangerines, mazambiringa, michero yekuda, lime).
- Edza iyo matsva alfalfa mashizha mumasaga ako.
- Wedzera kudyiwa kwe Swiss chard, artichokes, manhanga, custard maapuro uye Brussels inomera. Fennel, tomato, sipinashi, zucchini, uye broccoli ivowo vanobatsirana pakudya kwako.
Zviratidzo mune ino posvo zvinogona nhungamiro asi iwe unofanirwa kugara uchiteedzera kuraira kwechiremba wako ndiani ari nyanzvi anonyatsoziva yako nyaya. Kana uine mibvunzo, usazeza kumubvunza.