Engeri y'okufuga ssukaali okugejja! Ka twogere ku ba Sugar Busters! Ndya

Okooye okugezaako engeri ez’enjawulo ez’okugejja? Okubala kalori n’okupima n’okupima emmere yo kiyinza okukuzibuwalira, nedda? Naye olowooza ki ku ngeri y’okugejja nga tobala kalori era ng’olonda emmere entuufu? Abasuula Ssukaali! Endya y’emu ku nkola ng’ezo. Ekisinga okussa essira mu mmere eno kwe kufuga obungi bwa ssukaali n’obuwunga obulongooseddwa bwe tulya.

Omusingi omukulu ogw’aba Sugar Busters gwe guliwa! Ndya?

Enteekateeka eno ey’emmere nnyangu nnyo. Egamba nti osobola okugejja ng’ogoberera emmere erimu ebiwuziwuzi, ebika by’ebibala, enva endiirwa, ebirungo ebizimba omubiri, n’emmere ey’empeke ebituufu. Naye okusoomoozebwa okusinga obunene kwe kulekawo ddala ssukaali omulongooseemu n’obuwunga obweru.

Mu ngeri ennyangu, emmere eno yeesigamiziddwa ku mmere erimu glycemic index (GI) entono . Kati oyinza okuba nga weebuuza nti glycemic index (GI) kye ki. Kipima amangu n’obungi bw’emmere gye tulya okulinnyisa ssukaali mu musaayi gwaffe.

• Emmere erimu GI omungi: Zino zigaaya mangu era zireetera ssukaali mu musaayi okulinnya mu bwangu.
• Emmere erimu GI entono: Zino zigayika mpola, ekiyamba okukuuma ssukaali mu musaayi nga takyukakyuka.

Lowooza ku kino, ebintu ng’omugaati omweru, omuceere ogwa kitaka, amatooke, ne ssukaali birina emiwendo gya GI egy’amaanyi ennyo. Naye ekyo tekitegeeza nti carbohydrates zonna mbi. Ekitabo kino kikuyigiriza engeri y'okulyamu ebirungo ebiyitibwa carbohydrates "ebirungi" naddala eby'empeke nga brown rice ne oats.

Bintu ki bye tusobola n’ebyo bye tutasobola kulya?

Endya eno tewera ddala bibinja bya mmere bikulu byonna. Kyokka emmere erimu ekirungo kya glycemic index ekinene (GI) erina okuggyibwawo . Ka tulabe bino bye biruwa.

Kino kyetaagisa okufuba kumeka?

Ekisinga obulungi ku kino nti tolina kubala kalori oba okupima emmere yo. Naye olina okwegendereza obunene bw’ebitundu.

Mu nnaku ezaasooka, kiyinza okuyamba okukuuma ekitabo ekikwata ku nsonga eno okutuusa lw’ojjukira ddala ebirungi n’ebibi okulya.

Okuteekateeka emmere n’okugula ebintu

Kirungi n’ofumba emmere yo awaka, kubanga emmere nnyingi ezipakiddwa (emmere erongooseddwa) gy’ogula mu dduuka eyinza okubaamu ssukaali omukweke gwe tutamanyi na. Eno y’ensonga lwaki kikulu nnyo okusoma ebiwandiiko ebiwandiikiddwako ng’ogula ebintu.

Dduyilo

Dduyiro mazima ddala kirungi wamu n’emmere eno. Osobola okukola dduyiro yenna gw’oyagala. Ne bw’omala eddakiika 30 zokka olunaku kimala.

Kino kirungi eri abantu abalina obwetaavu obw’enjawulo mu mmere?

Kisaanira abalya enva endiirwa?

Mu butuufu, kino si kirungi nnyo eri abatali ba mmere, kubanga enteekateeka eno ey’emmere ekubiriza okulya obutoffaali bw’ebisolo ku ddaala erimu.

Ku abo abali ku mmere erimu amasavu amatono?

Bw’oba ​​otera okugoberera emmere erimu amasavu amatono ate nga erimu ebirungo ebizimba omubiri, kino kiyinza obutaba kituufu gy’oli. Kubanga emmere esinga ku katale ewandiikiddwaako ‘low-fat’ erimu ssukaali mungi. Abasuula Ssukaali! Endya ekuwa amagezi okufuna ebitundu 30%-40% ku kalori zo eza buli lunaku okuva mu masavu. Naye ekyo tekitegeeza masavu mabi, wabula amasavu amalungi n’ennyama etaliimu masavu.

Ku abo abali ku mmere erimu omunnyo omutono?

Yee, enkola eno eyinza okukuyamba ennyo singa oba ku mmere efugirwa omunnyo. Enkola eno erimu okwewala emmere erongooseddwa, mu butonde ekikendeeza ku munnyo. Wabula kikulu okufaayo ku sodium ali ku biwandiiko by’emmere.

Endowooza y’abasawo: Ddala kino kikola?

Kino kye kibuuzo ekisinga obukulu. Ka tulabe abasawo kye boogera ku nsonga eno.

Okugejja kintu kikakafu bw’oggyawo emmere ng’amatooke, kasooli, omuceere ogwa kitaka, omugaati omweru, ebinyeebwa, bbiya, ne ssukaali omulongoofu mu mmere yo. Ojja kulaba ebivaamu mangu naddala ng’obadde n’emmere zino nnyingi mu mmere yo eya bulijjo.

Abasuula Ssukaali! enkola ekola ng’ekendeeza ku kalori eziva mu ssukaali ayongerwako n’emmere erongooseddwa n’ossaamu emmere erimu ebiwuziwuzi ebikuyamba okuwulira ng’ojjudde. Enva endiirwa ezirimu ebiwuziwuzi, emmere ey’empeke, ennyama etaliimu masavu, ebyennyanja, amasavu amalungi, n’ebibala bye bimu ku musingi gw’enteekateeka yonna ey’okugejja.

Enkola eno eyinza okutuukira ddala ku bantu abalina ssukaali oba abalina insulini . Ensonga lwaki kino kiri bwe kityo eri nti ekulembeza emmere erimu omuwendo gwa GI omutono, ekiyamba okufuga ssukaali mu musaayi.

Amagezi agasinga obukulu: Bw’oba ​​olina embeera yonna ey’obujjanjabi (naddala ssukaali, obulwadde bw’omutima), kakasa nti oyogera n’omusawo wo nga tonnatandika nteekateeka yonna ya mmere nga eno.