Kokonati ndi gawo lofunika kwambiri pa zakudya zathu zaku Sri Lanka, sichoncho? Timagwiritsa ntchito kokonati pazinthu zonse kuyambira kupanga msuzi mpaka kupanga sambol. Koma ngati muli ndi matenda a shuga a mtundu wachiwiri, mafunso ambiri monga, "Kodi ndili bwino kudya kokonati iyi? Kodi mafuta a kokonati ndi abwino? Kodi shuga m'magazi mwanga adzakwera?" ayenera kuti akubwera m'maganizo mwanu. Ili ndi funso lofunika kwambiri. Tiyeni tikambirane za izi lero m'njira yomwe aliyense angamvetse, m'njira yosavuta.
Kokonati ndi kuchuluka kwa shuga m'magazi mwanu
Choyamba, tiyeni tiwone zomwe zimachitika ndi kuchuluka kwa shuga m'magazi mwathu tikadya kokonati. Kuti timvetse izi, tiyenera kudziwa mawu awiri: glycemic index ndi glycemic load.
Chabwino, izi zingamveke ngati zovuta pang'ono, koma nkhaniyi ndi yosavuta.
- Glycemic Index (GI): Mwachidule, izi zimayesa momwe chakudya chomwe timadya chimakwezera shuga m'magazi mwachangu. Zakudya zimagawidwa m'magulu atatu kutengera mtengo uwu.
- Glycemic Load (GL): GI imangotanthauza mtundu wa chakudya. Komabe, GL imayesa momwe kuchuluka kwa shuga komwe timadya kumakhudzira shuga m'magazi. Izi zagawidwanso m'magulu atatu.
Tsopano tiyeni tiwone izi patebulo.
| Mndandanda | Zochepa | Pakatikati | Pamwamba |
|---|---|---|---|
| Glycemic index (GI) | 1 - 55 | 56 - 69 | Zaka 70 kapena kuposerapo |
| Katundu wa Glycemic (GL) | 1 - 10 | 11 - 19 | 20 kapena kuposerapo |
Chabwino, tsopano tiyeni tiwone kokonati. Magalamu 55 a kokonati wophikidwa ali ndi magalamu 9 okha a chakudya. Komanso, GI ya kokonati ndi 42. Izi zikutanthauza kuti ndi yotsika . GL ya kuchuluka komweko ndi 4. Izi zikutanthauzanso kuti ndi yotsika .
Izi zikutanthauza kuti, ngati mudya kokonati pang'ono, shuga m'magazi mwanu simudzakwera mwadzidzidzi. Koma kumbukirani, kudya kwambiri chilichonse kudzakhala ndi zotsatirapo zake.
Zakudya za kokonati ndi matenda a shuga
Sitimangodya kokonati. Kodi ndi zinthu zingati zomwe zimapangidwa kuchokera ku kokonati? Mafuta a kokonati, madzi a kokonati, mkaka wa kokonati, shuga wa kokonati... Kodi zonsezi ndi zofanana kwa munthu wodwala matenda ashuga? Ayi konse. Tiyeni tionenso zimenezo.
| Kupanga kokonati | Zimene muyenera kudziwa |
|---|---|
| Kokonati (yodulidwa kapena yodulidwa) | Popeza ili ndi GI yotsika, ndibwino kuwonjezera pang'ono pazakudya zanu. Koma samalani ndi kuchuluka kwake. |
| Madzi a kokonati (osatsekemera) | Ndi chakumwa chopatsa mphamvu chochepa ndipo chilibe mafuta okhuta konse. Ndi chakumwa chabwino chomwe mungamwe popanda mantha. |
| Mkaka wa kokonati | Palibe vuto lalikulu kugwiritsa ntchito mkaka wochepa wa kokonati ngati supu nthawi zina. Komabe, mkaka wophikidwa pang'ono uli ndi mafuta ambiri. |
| Shuga wa Kokonati | Ili ndi GI ya 54. Izi zikutanthauza kuti ili pakati. Ngakhale kuti imaganiziridwa kuti ndi yabwino kuposa shuga wamba, ikadali mtundu wa shuga. Chifukwa chake, kugwiritsidwa ntchito kwake kuyenera kukhala kochepa. |
| Mafuta a Kokonati | Ichi ndi chinthu choopsa kwambiri. Tiyeni tikambirane za izi mwatsatanetsatane tsopano. |
Kuopsa kobisika kwa mafuta a kokonati
Nthawi zambiri timamva kuti, "Mafuta a kokonati ndi abwino pochepetsa thupi." Kodi zimenezo nzoona?
Ayi. Palibe chakudya ndi njira yabwino kwambiri yochepetsera thupi. Zoona zake n'zakuti, supuni imodzi ya mafuta a kokonati ili ndi ma calories pafupifupi 100. Komanso, supuni imodzi ya mafuta a kokonati ili ndi magalamu pafupifupi 11 a mafuta. Pafupifupi zonsezi ndi mafuta okhuta .
Chifukwa chiyani mafuta okhuta ndi owopsa?
Tangoganizirani, madokotala amatilangiza kuti tisadye mafuta okhuta oposa magalamu 13 patsiku. Ndipo supuni imodzi yokha ya mafuta a kokonati ingapereke mafuta ochulukirapo kuposa amenewo.
Mafuta okhuta awa amawonjezera kuchuluka kwa cholesterol yoyipa, kapena LDL (Low-Density Lipoprotein) m'thupi lathu. Pamene cholesterol ya LDL ikuwonjezeka, mafuta amaunjikana m'mitsempha yathu yamagazi ndipo amayamba kutsekeka. Izi zimawonjezera kwambiri chiopsezo cha matenda a mtima .
Anthu omwe ali ndi matenda a shuga ali kale pachiwopsezo chachikulu cha matenda a mtima kuposa ena, kotero si bwino kuwonjezera chiopsezocho podya zakudya zokhala ndi mafuta ambiri.
Ndiye chisankho chomaliza ndi chiyani?
Chabwino, tiyeni tigwirizanitse zonse zomwe takambirana.
- Palibe cholakwika ndi kumwa madzi a kokonati osathira shuga . Ndi chisankho chabwino.
- Palibe vuto kuwonjezera kokonati wokazinga pang'ono pa chakudya chanu kapena kugwiritsa ntchito mkaka wa kokonati wamadzimadzi nthawi zina. Koma samalani ndi kuchuluka kwake.
- Kugwiritsa ntchito mafuta a kokonati kuyenera kukhala kochepa, apo ayi ndi bwino kusiya kwathunthu.
- Kugwiritsa ntchito mafuta monga mafuta a canola, mafuta a azitona, ndi mafuta a mtedza m'malo mwa mafuta a kokonati ndikwabwino kwambiri pa thanzi la mtima wanu.
Chofunika kwambiri ndikufunsa dokotala wanu kapena katswiri wazaumoyo yemwe angakulangizeni za matenda a shuga musanachite chilichonse mwa izi. Adzakupatsani dongosolo la zakudya zomwe zimagwirizana bwino ndi thupi lanu. Kutsatira malangizo amenewo ndiyo njira yabwino kwambiri yokhalira ndi thanzi labwino.
Uthenga Wopita Nawo Kunyumba
- Kuonjezera kokonati pang'ono muzakudya za munthu wodwala matenda ashuga sikudzapangitsa kuti shuga m'magazi akwere mwadzidzidzi chifukwa imakhala ndi index yotsika ya glycemic.
- Komabe, mafuta a kokonati ali ndi mafuta ambiri okhuta, zomwe zingawonjezere kuchuluka kwa cholesterol yoyipa (LDL) ndikuwonjezera chiopsezo cha matenda a mtima. Chifukwa chake, kugwiritsa ntchito mafuta a kokonati kuyenera kukhala kochepa.
- Kumwa madzi a kokonati popanda shuga wowonjezera ndi chizolowezi chabwino kwambiri pa thanzi.
- Ndi bwino kugwiritsa ntchito mafuta a masamba monga canola ndi azitona m'malo mwa mafuta a kokonati.
- Musanapange chisankho chilichonse chokhudza zakudya, onetsetsani kuti mwafunsa dokotala wanu .
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