Ikintu cya mbere abantu benshi batekereza kandi bagatinya iyo bamenye ko barwaye diyabete ni iki: "None se sinshobora kurya agace k'umugati cyangwa agace k'umuceri?" Ariko ibyo si ikintu cyo gutinya. Uracyashobora kwishimira ibiryo bikozwe mu binyampeke . Ariko hari ibanga rimwe. Ni ukuvuga ko ibinyampeke uhitamo bigomba kuba "ibinyampeke byuzuye." Uyu munsi, turaganira ku byo ibi binyampeke byuzuye ari byo, impamvu ari byiza kuri wewe urwaye diyabete , n'uburyo bwo kubishyira mu mirire yawe.
Kuki ibinyampeke ari byiza cyane ku muntu urwaye diyabete?
Mu magambo make, ibinyampeke byuzuye ni ibiryo byuzuyemo intungamubiri. Ikintu cy'ingenzi birimo ni fibre .
Tekereza ukuntu byaba byiza ibiryo urya biramutse bigogowe mu nda yawe, isukari iri muri byo ikinjira mu maraso yawe. Ibyo nibyo fibre ifasha.
- Kugenzura isukari: Fibre igabanya umuvuduko w'igogora . Ibi bigabanya umuvuduko w'isukari mu maraso yawe. Ibi bifasha mu kugenzura ukwiyongera gutunguranye kw'isukari mu maraso.
- Kugenzura ibiro: Kurya ibi binyampeke bigufasha guhaga igihe kirekire. Bityo, gusonza kenshi no kurya cyane biragenzurwa, ibyo nabyo bifasha mu kugenzura ibiro byawe .
- Ubuzima bw'umutima: Iyi fibre ishobora kugabanya urugero rwa cholesterol mbi mu maraso yawe, ibi bikaba byafasha kugabanya ibyago byo kurwara indwara z'umutima .
Uburyo bwiza bwo kubona fibre ni ukuyikura mu biribwa. Ariko rimwe na rimwe ushobora no gufata inyunganiramirire ya fibre ku nama za muganga wawe. Ariko uko wakora kose, tangira kurya ibiryo bikungahaye kuri fibre buhoro buhoro. Bitabaye ibyo, ushobora kugira ikibazo nko kubyimba no kubyimba. Nanone, ugomba kongera amazi unywa .
Uburyo bworoshye bwo kongeramo ibinyampeke byuzuye mu mirire yawe
Ibi ntabwo bigoye nkuko wabitekereza. Ushobora gutangira uhindura gato imirire yawe ya buri munsi.
- Itandukaniro nyamukuru: Ikintu cyoroshye ni ugusimbuza umugati wera uryaGuhindura umugati w'ifu ya atta, umugati wa kurakkan, cyangwa umugati w'ingano zose . Nanone, menyera kurya umuceri w'umukara urimo ibinure aho kurya umuceri w'umweru.
- Ku isupu na salade: Gerageza kongeramo ibinyampeke bike nka sayiri cyangwa bulgur mu isupu yawe, isupu, cyangwa salade. Bizongera uburyohe bushya ku biryo.
- Ku biribwa byakorewe mu rugo: Niba urimo gukora umugati, muffins, keke, cyangwa pancakes zakorewe mu rugo, aho gukoresha ifu y'umugati wera, koresha kimwe cya kabiri cy'ifu y'ibiribwa byose, ifu y'ingano, cyangwa ifu ya semolina .
- Udukoryo: Aho kurya biscuit ya cracker mu cyayi cya nyuma ya saa sita, jya urya popcorn ikozwe mu buryo bwa popcorn idafite umunyu n'amavuta . Popcorn na yo ni ingano nziza. Ibinyampeke bikozwe mu binyampeke bidafite isukari yongewemo nabyo ni amahitamo meza.
- Gerageza ikintu gishya: Aho gukoresha umuceri, gerageza kongeramo ikintu nk'ikinyobwa mu biribwa bimwe na bimwe. Iyo uteka isambaza cyangwa inkoko, gerageza kuyisiga muri ikinyobwa aho kuyisiga umunyu w'imigati, biraryoshye cyane.
Ntugashukwe muri supermarket! Soma neza icyapa cyanditseho
Hari igihe ibiryo tugura dutekereza ko ari "ibinyampeke byuzuye" biba birimo ifu nziza. Bityo rero ugomba gusuzuma neza icyapa kiri ku ipaki.
| Amagambo n'imiterere bishobora kuyobya | Icyo wifuza kubona by'ukuri |
|---|---|
| Bivugwaho "gukungahazwa." Ibi bivuze ko intungamubiri zatakaye mu mpeke zongewemo mu buryo bw'ubukorano. Ariko si impeke yuzuye. | Shaka icyapa cyanditseho ngo " 100% by'ibinyampeke byuzuye " cyangwa " 100% by'ibinyampeke byuzuye ." |
| Amagambo nka "intete nyinshi" na "yakozwe mu binyampeke byuzuye" ashobora kuba arimo ibinyampeke bimwe na bimwe, ariko birashoboka cyane ko arimo ifu nziza. | Shaka ijambo rya mbere ku rutonde rw'ibikenewe, nka "Ingano yuzuye" cyangwa "Ingano yuzuye." Ikintu cya mbere ni cyo kirimo byinshi. |
| Ibara ry'ibiryo. Urugero, niba umugati ari umukara, ushobora kuba atari ukubera ko ukozwe mu binyampeke byuzuye. Ushobora kuba waratewe n'ikintu nk'umuceri wongewemo. | Ntugacire urubanza ukurikije ibara gusa, menya neza ko wasomye urutonde rw'ibintu bigize ibiryo. |
Nubwo byaba ari byiza, wagombye kurya ibingana iki?
Nubwo ibinyampeke byuzuye ari byiza ku buzima bwawe , si byiza kubirya cyane. Birimo kandi karubohidrati. Ingano ushobora kurya izaterwa n'uburyo isukari mu maraso yawe igenzurwa.
Muri rusange, ubuyobozi bwiza ni ugushyiramo hafi seriveri eshatu z'ibinyampeke ku munsi.
Gutanga kimwe ni iki?
- 1/2 cy'igikombe cy'umuceri w'ibinyampeke byatetse
- 1/2 cy'igikombe cy'ingano zitetse (ifunguro ry'umugati)
- Umugati wuzuye (agace 1)
- 1/2 cy'igikombe cya makaroni y'ingano yose yatetse
Niba ufite ikibazo kuri ibi, baza muganga wawe cyangwa inzobere mu mirire. Bashobora kugufasha gutegura gahunda y'amafunguro ajyanye n'ibyo ukunda n'ubuzima bwawe.
Ni irihe tandukaniro nyaryo riri hagati y'ibinyampeke byuzuye n'ibinyampeke byatunganyijwe?
Kuki umuceri w'umukara ari mwiza kurusha umuceri wera? Kuki ifu ya atta ari nziza kurusha ifu y'umugati wera? Impamvu ni uburyo ibinyampeke bitunganywa.
Hari ibice bitatu by'ingenzi by'ingano iyo ari yo yose:
1. Ifu y'amata: Uru ni urwego rw'inyuma rw'ibinyampeke rurinda. Rurimo fibre nyinshi, antioxydants , vitamine B , n'imyunyungugu.
2. Igice cy'ibishyimbo (Endosperm): Iki ni cyo gice kinini cyane kiri hagati, gifite ibishyimbo. Gikubiyemo ibishyimbo byinshi bya karubohidrati.
3. Udukoko: Aka ni agace gato kari imbere mu ngano. Aka ni ko ingano zimera. Kakungahaye kuri vitamine, imyunyungugu n'ibinure byiza.
Ibinyampeke byuzuye ni ibinyampeke biribwa uko biri, bidakuwemo ibice bitatu. Niyo mpamvu bifite intungamubiri nyinshi. Ingero zabyo zirimo umuceri w'ibinyampeke, ifu ya atta, ingano, na buckwheat.
Ingano ZinozeIbi bivuze ko ibice bibiri by'ibinyampeke bifite intungamubiri nyinshi, igishishwa cy'ingano n'umumero, bikurwaho, hagasigara igice cyo hagati gifite ibishyimbo gusa (endosperm). Uku ni ko umuceri wera n'ifu y'umugati wera bikorwa. Kubera iyo mpamvu, biba bike mu binyabutabire n'izindi ntungamubiri nyinshi.
Ubutumwa bwo kujyana mu rugo
- Ntabwo ugomba kureka burundu kurya ibinyampeke nk'umugati n'umuceri kubera gusa urwaye diyabete. Icy'ingenzi ni uguhitamo ubwoko bwiza, ari bwo ibinyampeke byuzuye .
- Fibre iri mu binyampeke byuzuye igabanya umuvuduko w’isukari mu maraso, igafasha mu kugabanya ibiro, kandi ikaba ari nziza ku buzima bw’umutima.
- Mu gihe uguze ikintu mu iduka, ntugashukwe n'ibara ry'umukara cyangwa "intete nyinshi". Shaka "intete zose" zanditswe mbere ku rutonde rw'ibikenewe.
- Nubwo ari byiza ku buzima bwawe, witondere ingano y'ibyo urya. Ni byiza kurya amafunguro agera kuri atatu ku munsi.
- Ganira na muganga wawe ku kibazo icyo ari cyo cyose ufite ku mirire yawe.
Diyabete, ibinyampeke byuzuye, ibinyampeke byuzuye, diyabete yo mu bwoko bwa 2, intungamubiri, umuceri w'umukara, kurya neza
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