Kubudirira Kuita Ropa Ruchirwe Chekushandisa Kudya Zvokudya
Zvido zvekudya nekudzivirirwa kwepamuviri zvinowanzoita kuronga kwekudya nekudya zvishoma zvakaoma, uye gestational chirwere cheshuga chinowedzera pane izvi zvakaoma.
Apo zvinosvika pakufunga kwekudya uye mapeji, mukadzi ane chirwere cheshuga cheshuga inofanirwa kuve akayeuka zvikuru marhydrijidhi, iyo ndiyo mishonga inokonzera kushupa kweropa zvakanyanya.
Kunzwisisa Gestational Diabetes
Gestational chirwere cheshuga chinoreva chirwere cheshuga mellitus (chinonziwo "chirwere cheshuga") chinowedzera kuvakadzi kokutanga panguva yekuzvitakura. Chirwere cheshuga chinoreva kuti glucose (shuga) mazinga muropa romunhu ari akakwirira.
Kazhinji, hormone insulin, inobudiswa nhengo inonzi pancreas, inobata uye inoshandisa glucose inobva pakudya kwako. Munguva yepamuviri, zvisinei, mahomoni emukadzi anoita kuti zvive nyore kwaari kushandisa insulini (iyi inonzi insulin kushorwa). Mune mamwe mazwi, anofanirwa kushandisa insulin yakawanda, kusvika katatu zvakanyanya, kuunza mazinga ehuga muropa.
Mune vamwe vakadzi vane pamuviri (vanenge 9 kubva muzana, maererano neAmerican Diabetes Association) muviri wavo haugoni kuita insulin yakakwana kuchengetedza mazinga avo emaglucose mukati mezvakakwana-izvi zvinonzi gestational chirwere cheshuga.
Kuti uchengetedze shuga yeropa, vakadzi vane gestational diabetes vanofanira kutevera kudya kwakagadziriswa kwehydrohydrate. Dzimwe nguva, kana kudya hakukwanisi kudzora mazinga emagopa eropa, mukadzi angadawo kutora insulini kana mushonga wemuromo semetformin.
Kuronga Zvokudya Zvako
Paunenge uchironga kudya kwako (pasi pekutungamirirwa kweboka rako rehutano), kune marwita maviri kuti uchengete mupfungwa. Chimwe ndechokuti kunzwisisika kwako uye reactivity kune makhaidhaidhiransi inogona kukura sezvo ucheche wako huri kufambira mberi.
Uyezve, pamuviri nechirwere cheshuga chinogona kuita zvikumbiro zvakakura panguva iyo inogona kukukanganisa kukwanisa kwako kugadzirira zvokudya zvakagadzirwa kumba. Ichi ndicho chikonzero vakadzi vakawanda vanoona zvichibatsira kuchengeta mapepa nyore uye kuti vadzoke zvakare sezvinobvira nezvokudya zvinoshandisa zvose mararamiro avo uye shuga yeropa.
Mune mamwe mazwi, kana iwe ukawana kudya kunoshanda kwekudya kwemanheru, tsanidza kune izvo zvokudya uye mhirizhonga iyo menu. Kana iwe uchinge uine mishonga yezuva nezuva iyo inoratidzika kuti inobereka mhinduro yakanaka yehuga yega, dzokorora. Nenzira iyi, iwe unongotarisa dhesi yezvokudya uye unoita mamwe masvomhu kana uchidya kudya kunobva kunze.
Mapepa eGestational Diabetes
Kana iwe wakamboonekwa kuti une gestational diabetes, zvakakosha kusangana nemunhu ane chirwere cheshuga chikafu, naizvozvo iwe unonyatsojeka pane zvido zvako zvakasiyana-siyana zvekudya.
Nhamba yemakinhydrates iwe unogona kudya kwekudya imwe neimwe inotarisana neutachiona hwehuga hwako, uremu, chiitiko chebasa, uye zvinokonzera shuga.
Mukuwedzera pakutevedzera kudya kwako kweglupu, iwe unoda kuva nechokwadi chekuwedzera maonda ane mapuroteni uye mafuta ane utano pane zvaunodya kuti uenzanise shuga yeropa uye kuwedzera kudya kunovaka muviri.
Breakfast breakfast
Chikudya chamangwanani chinogona kunge chakaoma kwazvo kudya. Vakadzi vazhinji vane chirwere cheshuga cheshuga vanorwisana nemashuga eropa mangwanani. Ichokwadi, zvingaita sokuti chero carbohydrate inogona kuita kuti huwandu hwehuga hweropa huwedzere. Pasi rose, kutonga kwakanaka kwehuga rako reropa pazvokudya zvekudya zvinogona kuita kuti zvive nyore kuchengetedza suga rako reropa munguva yose yezuva.
Heano mamwe maitiro ezvokudya zvemuenzaniso:
- 2 mazai ane 1 chibage chegorosi chibage, 1/3 mugodhi, uye salsa
- 2 mazai (akaoma zvakaoma) ne 1-2 servings yegorosi yose yezviyo
- A 2-mazai omelet nemiriwo ine 1 ¼ mukate strawberries
- 1 smoothie: ½ bhanana, 2 strawberries, 1 mukombe muarumisi mukaka, 1 kiyijikoji mbeu yakisi, 1 kikapu
- ½ mukombe yakabikwa oatmeal (yakagadzirwa nemvura) nemapunikopu 2 akavekwa vaknuts uye ¾ kapu yeblueberries
- 1 pasi-mafuta yakazara Gurugiti yogurt ne 1 kapu raspberries uye 2 Tapepoons slivered amamondi
Zvimwe mapepa emangwanani emangwanani anosanganisira:
- Maekisi Mashoma Florentine Recipe
- Easy Flax Chikafu Chakudya Pudding Recipe
- Zviri nyore Low-Carb Pancakes neAlmond Meal Recipe
Yeuka kusawedzera chero shuga pane zvokudya zvako kana zvinwiwa, sewaini yako mangwanani. Mukuenzanisa, iwe unogona kusarudza mamwe anogadzira sweeteners saSplenda (sucralose).
Kudya
Panguva yemasikati, gara uchigutsikana nemaprotiniti akaoma, miriwo, uye mbeu yose.
- Saladi: Greens, veggies, 1/2 mukombe wehhandi uye kupfeka nechingwa chiduku chegorosi rose
- Yose Mbeu Inoputika: Greens uye 4 oz yakabikwa kana shiri kana shrimp yakaputirwa mune imwe midzi yose yegorosi yegorosi nemapaple nemasitadhi, pamwe chete nekushanda kwezvibereko
- Whole Grain Pita: Yakagadzirirwa nekushanda kweproteine (yakakora, nyama yakakora-mafuta, chicken, fresh turkey), greens, onion, tomato, avocado, uye 1/4 mukombe yakachengetwa sunflower mbeu. Iwe unogonawo kuisa pita nehove, kunyange uchinge wakagadzirisa rudzi uye chiyero chinokonzerwa ne mercury. Peanut butter ndiyo imwe puroteni yakanaka.
Kudya
Kusanganiswa kwezvokudya kwemanheru kune mapuroteni uye kwete mishonga yemashizha. Muenzaniso kusanganiswa kunosanganisira:
- Grilled turkey burger pa 1 gorosi bhinzi rose ne ½ mukombe yakakangwa mbatata uye saraho huru
- Mhepo yakasviba, yakakoshwa kana yakasvibira-isina kuomeswa yemashizha yemiti ine 2 servings yemapurotini uye 1 kapu yeridha yakasvibira, quinoa, gorosi rose pasta
Mienzaniso yemiriwo isiri yakasimba inosanganisira:
- Greens (somuenzaniso, sipinashi, collards, kare)
- Broccoli
- Karoti
- Green bean
- Tomato
- Anyanisi
- Mushroom
Zvimwe zvekudya mapeji zvinosanganisira:
- Chicken kana Beef Fajitas Recipe
- Crusted Pesto Salmon
- Basil Chicken nemiriwo
Snacks
Kunyange zvazvo zvingave zviri kuedza kunwa zvinwiwa zveSukari (somuenzaniso, soda kana kutapira teyi) uye nhokwe pamasipi (somuenzaniso, masipi, makiroki, ice cream, uye donuts) masikati, unoda kudzivisa izvi.
Kuchengetedza kudya kwako kune magiramu 15 kusvika ku30 emakhahydrates kuchabatsira kudzora shuga yako yeropa. Chiroro chekurara chinonyanya kukosha. Heano zvimwe zviyeuchidzo zvinokonzerwa nemapfungwa:
- 1 oz-fat-fat cheese ne-5 zvipuka zvezviyo zvizere kana 1 bhisiki rejisi keke
- 1 shoma shoma aple ne 1 oz ye-fat-fat cheese kana 1 tablespoon nut butter
- 3 makapu air-popped popcorn ne 1/4 cup nuts
- 20 chirwere cheshuga-chine ushamwari hwekudya
Pano pane dzimwe pfungwa dzekudya zvisina kuchena kuti zviite mberi muzhinji. Wedzera crackers kana tortilla chips kuti uwane makodhihydrates anodiwa aunoda muhomwe. Uyewo, kudya kwemaawa maviri kusvika matatu kunobatsira kuchengetedza huwandu hwehuga hwehuga hwakasimba hwakasimba uye usadzike.
- Yakakangwa Red Beet Hummu s
- Easy Guacamole Recipe
Shoko Rinobva Kunyanya
Pakupedzisira, kana uchitevera kudya kwegrobhahydrates, zvakakosha kutevera mazano echiremba wako uye / kana chirwere cheshuga nutritionist. Nzira iyi unogona kuchengetedza soro yako yega mukutarisa, uye tarisa kubvisa kudiwa kwe insulini.
Mukuwedzera, iva nechokwadi chekukurukurirana nachiremba wako nguva yakawanda sei uye paunofanira kuongorora huwandu hwehuga hweropa, sezvo nhamba idzi dzingakanganisa chirongwa chekudya. Pakupedzisira, taura nachiremba wako pamusoro pekuvhima panguva yekuzvitakura, sekuita zvekuita zuva nezuva kunogona kubatsira kuwedzera glucose yako.
> Sources:
> IAmerican College yezvipfeko uye Gynecologists. (2013). Inowanzobvunzwa Mibvunzo: Gestational Diabetes.
> American Diabetes Association. (2016). Chii chinonzi Gestational Diabetes?
> Coustan DR. Dzidzo yevarwere: Gestational diabetes mellitus (Beyond the Basics). Natani DM, Greene MF eds. Kusvika pari zvino. Waltham, MA: UpToDate Inc.
> Hans S, Middleton P, Shepherd E, Van Ryswyk E. Kazhinji CA. Mhando dzakasiyana dzevekudya mazano kune vakadzi vane gestational diabetes mellitus. Cochrane Database Syst Rev. 2017 Feb 25; > 2: CD009275.
> Poomalar GK. Kuchinja maitiro muhutano hwehutano hwechirwere cheshuga mellitus. World J Diabetes. 2015 Mar 15; 6 (2): 284-95.