Mukaganizira za mapeyala, ndi zipatso zokoma, eti? Koma munthu amene ali ndi matenda a shuga ali ndi mafunso angapo komanso mantha ochepa okhudza kudya chipatso. "Kodi kudya izi kudzawonjezera shuga m'magazi mwanga?", "Ndingadye zochuluka bwanji?" Muyenera kuti mukudabwa. Lero, tiyeni tikambirane za ubale womwe ulipo pakati pa matenda a shuga ndi mapeyala, kuti tipeze mayankho a mafunso anu onse.
Kodi mapeyala amakhudza bwanji kuchuluka kwa shuga m'magazi mwanu?
Monga wodwala matenda a shuga, chimodzi mwa zinthu zofunika kwambiri zomwe mungachite ndikuwongolera kuchuluka kwa shuga m'magazi mwanu. Tiyeni tiwone momwe mapeyala amakhudzira izi.
Pali muyeso wa momwe zakudya zomwe timadya zimakwezera shuga m'magazi mwathu mwachangu, wotchedwa Glycemic Index (GI) . Uli pakati pa 1 mpaka 100. GI ikakwera, chakudyacho chimakweza shuga m'magazi mwachangu.
Nkhani yabwino ndi yakuti mapeyala ndi zipatso zomwe zili ndi GI yotsika kwambiri . GI ya mapeyala ndi pakati pa 20 ndi 49. Izi zikutanthauza kuti kudya mapeyala sikungapangitse shuga m'magazi mwanu kukwera mwadzidzidzi.
Ndiye chifukwa chiyani GI ya mapeyala ndi yotsika kwambiri?
Chifukwa chachikulu cha izi ndi kuchuluka kwa ulusi m'mapeyala. Tangoganizirani, peyala imodzi yaying'ono imakhala ndi pafupifupi magalamu 7 a ulusi. Ndi pafupifupi 20% ya ulusi womwe mumafunikira patsiku. (Pa avareji, mkazi amafunikira pafupifupi magalamu 25 a ulusi patsiku, ndipo mwamuna amafunikira pafupifupi magalamu 38.) Ulusi uwu umathandiza kuwongolera liwiro lomwe chakudya chimagayidwa ndipo shuga amawonjezeredwa m'magazi.
Komanso, mapeyala ali ndi utoto wotchedwa anthocyanins, womwe umawapatsa mtundu wokongola. Kafukufuku wina akusonyeza kuti izi zingathandize kuchepetsa chiopsezo chotenga matenda a shuga a mtundu wa 2. Komabe, kafukufuku wowonjezereka akufunika pankhaniyi.
Sikuti kokha pofuna kuchepetsa shuga, komanso kuli ndi maubwino ena ambiri!
Mapeyala si chipatso chokoma chokha, ndi chakudya chapamwamba chodzaza ndi zakudya zabwino.
- Mavitamini ndi mchere: Kuwonjezera pa ulusi, mapeyala ali ndi vitamini C, vitamini K, potaziyamu , ndi ma antioxidants ambiri omwe amateteza maselo m'thupi lathu.
- Zabwino pakugaya chakudya: Mapeyala ndi abwino kwambiri pa thanzi la m'mimba mwanu. Mapeyala amathanso kupatsa mpumulo kwa anthu omwe ali ndi matenda monga kudzimbidwa.
- Thanzi la Mtima: Palinso umboni wakuti ma antioxidants omwe ali mu zipatso monga mapeyala amathandiza kuchepetsa chiopsezo cha matenda a mtima komanso kuchuluka kwa cholesterol m'thupi.
Muyeneranso kuganizira izi mukamadya mapeyala.
Kaya mapeyala ndi othandiza bwanji, pali zinthu zingapo zomwe muyenera kusamala nazo monga munthu wodwala matenda ashuga.
Kuchuluka kwa chakudya cham'mimba
Monga munthu wodwala matenda a shuga, nthawi zonse muyenera kusamala za chakudya chanu cham'thupi. Peyala yaying'ono imakhala ndi magalamu 22 a chakudya cham'thupi . Izi ndi pafupifupi magawo 1.5 a chakudya cham'thupi. Choncho onetsetsani kuti mwaganizira izi mukamawonjezera mapeyala muzakudya zanu za tsiku ndi tsiku. Kudya mapeyala ambiri nthawi imodzi si lingaliro labwino.
Kodi njira yabwino yodyera ndi iti?
Monga zipatso zonse, njira yabwino yodyera mapeyala ndikudya onse . Izi zikutanthauza kuti ndi peel . Izi zili choncho chifukwa khungu lili ndi michere yambiri, makamaka ulusi ndi ma antioxidants. Koma musaiwale kuwatsuka bwino musanadye.
Nanga bwanji za mapeyala opangidwa m'zitini ndi ouma?
Ngati mapeyala atsopano nthawi zonse amakhala ovuta kupeza, mungaganizire za mapeyala ouma kapena osungidwa m'zitini. Koma muyenera kusamala kwambiri ndi zimenezo. Tiyeni tiwone chifukwa chake.
| Mtundu wa peyala | Zimene muyenera kudziwa | Chabwino kwambiri ndi chiyani? |
|---|---|---|
| Mapeyala atsopano | Zakudya zambiri zimakhala mu khungu. Choncho idyani ndi khungulo. Koma muzimutsuka bwino. | Iyi ndiyo njira yabwino kwambiri komanso yovomerezeka kwambiri . |
| Mapeyala a m'zitini | Zopangidwa ndi madzi a shuga zimakhala ndi shuga wowonjezera wambiri. Werengani mosamala chizindikirocho. | Sankhani zomwe zimati "zopakidwa m'madzi" kapena "zopakidwa mu madzi 100%. |
| Mapeyala ouma | Ngakhale kuti ulusi ndi michere ya m'thupi zilipobe, shuga m'thupi mwake ndi wochuluka kwambiri. Muyenera kusamala kwambiri ndi kuchuluka kwa chakudya chomwe mumadya. | Idyani pang'ono kwambiri, kapena ndi bwino kupewa kudya konse. |
Momwe mungawonjezere mapeyala muzakudya zanu
Kupatula kungodya mapeyala, mutha kuwawonjezera muzakudya zanu m'njira zosiyanasiyana zokoma.
- Dulani zidutswa ndikuziyika mu saladi yanu.
- Dulani zidutswazo ndi kuziyika pamwamba pa yogati kuti mudye chakudya cham'mawa.
- Idyani yokazinga kapena yophikidwa kwa kanthawi kochepa.
Zipatso zomwe zimamveka ngati "mapeyala" koma osati mapeyala
Pali zipatso padziko lonse lapansi zomwe zimatchedwa 'peyala' koma kwenikweni si mapeyala. Chitsanzo ndi 'peyala wobaya'. Ndi mtundu wa cactus. Ndipo 'peyala wa balsam' ndi wofanana ndi gourd yomwe timaidziwa bwino. Choncho musasokoneze izi ndi mapeyala.
Uthenga Wopita Nawo Kunyumba
- Mapeyala ndi zipatso zabwino kwambiri kwa anthu odwala matenda a shuga. GI yawo yotsika komanso kuchuluka kwa ulusi wambiri kumathandiza kuchepetsa kuchuluka kwa shuga m'magazi.
- Chabwino kwambiri ndi kudya peyala yatsopano, yotsukidwa bwino, komanso yokhala ndi khungu.
- Samalani ndi kuchuluka kwa chakudya chomwe mumadya. Dziwani kuchuluka kwa chakudya chomwe chili mu peyala imodzi ndipo chigwirizane ndi dongosolo lanu la chakudya cha tsiku ndi tsiku.
- Pewani mapeyala okhala ndi shuga wambiri m'zitini ndi mapeyala ouma omwe ali ndi shuga wambiri.
- Ndi bwino kulankhula ndi dokotala musanasinthe zakudya zanu, makamaka ngati muli ndi matenda monga matenda a shuga.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu