Ngatidzidzei chaizvo kuti makabhohaidhiretsi chii uye kuti akakosha sei mumuviri wako.

Wakambozvibvunza here kuti chikafu chatinodya chinopa sei miviri yedu simba? Kana kuti wakambozvibvunza here kuti makabhohaidhiretsi chii uye kuti sei achikosha kwatiri? Nhasi, tichataura nezvezvinovaka muviri izvi zvinokosha zvinonzi makabhohaidhiretsi nenzira iri nyore yaunogona kunzwisisa zviri nyore.

Chii chinonzi makabhohaidhiretsi?

Zvichitaurwa zviri nyore, makabhohaidhiretsi ndiwo mhando huru yezvinovaka muviri inowanikwa mune zvimwe zvezvinhu zvatinodya nekunwa. Kutaura chokwadi, zvinowira muchikamu chemacronutrients . Shuga, starch (senge zviyo), uye faibha mhando dzemakabhohaidhiretsi.

Miviri yedu inoda mamwe marudzi maviri emacronutrients: mafuta nemapuroteni. Kuti miviri yedu igare ine hutano, tinofanira kuwana zvese zvinovaka muviri zvitatu zvakaenzana .

Sei miviri yedu ichida makabhohaidhiretsi?

Heino chinhu chakakosha: Makabhohaidhiretsi ndiwo mafuta makuru anopa simba kumiviri yedu. Kungofanana nekuisa peturu kana dhiziri mumota, miviri yedu inonyanya kutsigirwa nemakabhohaidhiretsi aya kuti ishande, ifunge, idye, imhanye, isvetuka, uye iite zvinhu izvi zvese.

Ngationei kuti izvi zvinoitika sei, handiti?

1. Patinodya chikafu chine makabhohaidhiretsi, kugaya kwedu kunochiputsa zvishoma nezvishoma.

2. Zvadaro makabhohaidhiretsi aya akachekwa-chekwa, ayo atinodaidza kuti glucose kana shuga yeropa , anonyudzwa muropa redu.

3. Ipapo muviri wedu unoburitsa hormone inonzi insulin . Insulin iyi inobatsira kuti glucose inenge yaungana muropa itumirwe kumasero emuviri wedu uye igadzire simba.

4. Fungidzira, kana muviri wedu ukawana shuga yakawanda kupfuura yatinoda, inoichengeta mutsandanyama dzedu nechiropa kuti izoshandiswa gare gare.

5. Kana muganho wekuchengetedza ukadarika, muviri unochengeta shuga yakawandisa semafuta .

Huwandu hwemakabhohaidhiretsi atinodya hunokanganisa zvakananga huwandu hweshuga muropa redu. Kana tikadya makabhohaidhiretsi akawandisa, huwandu hweshuga muropa redu hunogona kukwira. Izvi zvinonzi `(hyperglycemia).` Kana chirwere ichi chikaramba chiripo, uri panjodzi huru yekurwara ne`(Diabetes Mellitus).` Zvakare, kana vamwe vanhu vasingadyi makabhohaidhiretsi akakwana, huwandu hweshuga muropa ravo hunogona kuderera. Izvi zvinonzi `(hypoglycemia)`.

Chii chiri musiyano uripo pakati pemakabhohaidhiretsi ari nyore uye makabhohaidhiretsi akaomarara?

Zvakanaka, ngatitarisei mhando mbiri huru dzemakabhohaidhiretsi. Iwo makabhohaidhiretsi akareruka uye makabhohaidhiretsi akaomarara.

Musiyano uripo pakati pezviviri izvi unoenderana nechimiro chemakemikari chechikafu uye kuti miviri yedu inochigaya nekukurumidza sei .

• Makabhohaidhiretsi Akaoma: Izvi zvinotora nguva yakati rebei kuti muviri wedu ugaye. Saka, patinodya izvi, huwandu hweshuga muropa hahuwedzere nekukurumidza. Ndiwo anopa simba mumuviri. Zvakare, makabhohaidhiretsi aya akaoma ane mavhitamini akawanda, zvicherwa uye fiber zvinodiwa nemuviri wedu. Izvi zvakafanana neshamwari dzedu dzepamwoyo, zvinobatsira zvikuru mumuviri. Semuenzaniso, mupunga webran, oats, kurakkan, miriwo, michero (zvimwe).

• Makabhohaidhiretsi Asiri: Kune rumwe rutivi, makabhohaidhiretsi ari nyore rudzi rweshuga inogayiwa nekukurumidza . Saka, paunodya izvi, huwandu hweshuga muropa rako hunokwira nekukurumidza. Funga nezvehuwandu hunouya mushure mekunwa chinwiwa chinotapira. Asi huwandu ihwohwo hunoderera nekukurumidza. Kana ukadya makabhohaidhiretsi ari nyore akawanda, une mukana wekuwedzera uremu, kuva nechirwere cheshuga, chirwere chemwoyo, uye kuwedzera huwandu hwecholesterol yako. Semuenzaniso, zvinhu zvakaita seshuga, masiwiti, chingwa chichena, nemakeke. Unofanira kungwarira zvishoma nezveizvi.

Funga nezvazvo, manzwiro aunowana paunodya chidimbu chechingwa chichena, uye manzwiro aunowana paunodya mupunga webran. Chingwa chichena chinogona kuita kuti uve nenzara nekukurumidza, asi mupunga webran unokugutisa kwenguva yakareba, handiti? Ndiwo musiyano wacho.

Saka makabhohaidhiretsi ari nyore akaipa zvechokwadi here?

Zvakaoma zvishoma kunyora zvinhu zvakaita sekuti, "Aa, izvi zvakanaka, izvi zvakaipa. " Makabhohaidhiretsi ari nyore haasi "akaipa" zvachose. Zvisinei, haape zvinovaka muviri zvakafanana nezvinopihwa nemakabhohaidhiretsi akaomarara kumiviri yedu.

Chinhu chakanakisa chekuita ndechekuisa makabhohaidhiretsi akawanda akazara nezvinovaka muviri mukudya kwako uye kudzora nekuderedza kudya kwako makabhohaidhiretsi ari nyore. Zvakanaka kubvunza chiremba wako kuti akupe mazano ezvekudya akakodzera iwe.

Ndeapi marudzi emacarbohydrates?

Kune mhando nhatu huru dzemakabhohaidhiretsi muzvikafu nezvinwiwa:

1. Faibha

2. Starches

3. Shuga

Fiber neStarches mhando dzeComplex Carbohydrates . Shuga mhando dzeSimple Carbohydrates.Rudzi. Kana ukatarisa chinyorwa chezvekudya chiri papakeji yechikafu chaunotenga muchitoro, uchaona chakanyorwa se "Makabhohaidhiretsi Akazara." Izvi zvinoreva huwandu hwemarudzi ese matatu.

Ngatidzidzei zvishoma nezve faibha.

• Fiber chinhu chinowanikwa muzvikafu zvinobva mumiti, zvakaita semichero, miriwo, nezviyo. Zvikafu zvinobva mumhuka, zvakaita semukaka nenyama nehove, hazvina fiber zvachose.
• Fiber imhando yakaoma uye ine hutano yemacarbohydrate. Kune mhando mbiri huru dzefiber: fiber inonyungudika ( inonyungudika mumvura) uye fiber isinganyungudike (isinganyungudike mumvura). Semuenzaniso, chibage chine fiber isinganyungudike.
• Kunyangwe miviri yedu isingagone kugaya faibha zvakanaka, faibha iyi inonyungudika uye isinganyungudike inobatsira kugaya sezvo ichipinda nemudumbu medu, ichidzivirira kuvimbiwa. Kwete izvozvo chete, faibha inobatsirawo kudzora huwandu hweshuga muropa, kuderedza huwandu hwecholesterol, uye kutiita kuti tinzwe takaguta kwenguva yakareba .
• Nyanzvi dzezvekudya dzinokurudzira kuti vanhu vakuru vadye magiramu angangoita 25 kusvika 30 efaibha pazuva, asi vanhu vazhinji vanodya hafu yehuwandu ihwohwo chete.
• Zvimwe zvekudya zvakapfuma mufiber:
• Nzungu dzakadai sebhinzi, nyemba, nyemba, nyemba dzegirini, nenzungu.
• Michero, kunyanya iyo inogona kudyiwa neganda (maapuro, mapeya) uye michero ine matombo (mabheri).
• Nzungu (maarumondi, walnuts), mbeu dzemanhanga, mbeu dzezuva.
• Zviyo zvese (mupunga webrown, oats, mapfunde, chingwa chegorosi rese uye pasta).
• Muriwo (chibage, broccoli, koliflower, manhanga).

Chii chinonzi starch?

• Starches rudzi rwemakabhohaidhiretsi akaomarara. Anopa miviri yedu mavhitamini nemaminerari (micronutrients).
• Makabhohaidhiretsi akaomarara anotora nguva yakareba kuti agayiwe, saka anobatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana uye kuti unzwe wakaguta kwenguva yakareba . Zvikafu zvakawanda zvine starch zvinowira muchikamu ichi.
• Zvikafu zvine starch:
• Nyemba dzakadai sebhinzi, nyemba, nyemba, uye nyemba.
• Michero (maapuro, michero, waini).
• Zviyo zvese (mupunga webrown, oats, chingwa chegorosi rose uye pasta).
• Muriwo (chibage, nyemba, mbatatisi).

Ngatiziveiwo nezveshuga.

• Shuga rudzi rwemakabhohaidhiretsi ari nyore. Miviri yedu inogaya makabhohaidhiretsi aya ari nyore nekukurumidza.Saka, huwandu hweshuga muropa hunokwira kamwe kamwe, uye hunodzikira nekukurumidza. Mushure mekudya chikafu chinotapira, unonzwa simba rakawanda kamwe kamwe, handiti? Asi mushure mechinguva, unogona kunzwa kuneta uye hope. Heino chikonzero.
• Kune mhando mbiri huru dzeshuga:
• Shuga dzinowanikwa muchisikigo: Shuga dzinowanikwa mumukaka nemichero mitsva dzinowira muchikamu ichi.
• Shuga yakawedzerwa: Iyi ishuga inowedzerwa pazvinhu zvakaita semasiwiti, mabhisikiti, makeke, michero yemumagaba, zvinwiwa zvemichero (zvimwe), uye soda.
• Shuga inogona kutumidzwa nemazita akasiyana-siyana pamazita ezvekudya. Unogona kuona mazita akadai seaya:
• 'Nekita yeAgave'
• `Sirapu yenzimbe` kana `Sirapu yechibage`
• 'Dextrose', 'Fructose', 'Sucrose'
• Huchi
• Molasses
• Shuga
• Kuderedza shuga kwakakosha kuti shuga yeropa irambe iine hutano. Zvakare, chikafu chine shuga yakawanda chine macalorie akawanda. Izvi zvinogona kukonzera kuwedzera uremu. Deredza kudya zvakacheneswa (chingwa chichena, zvigadzirwa zveupfu huchena), madhizeti, masiwiti, nezvinwiwa zvinotapira zvakanyanya sezvinobvira.
• Sangano reAmerican Heart Association (AHA) rinokurudzira kuti:
• Kune vakadzi vazhinji, hazvikurudzirwi kudya shuga yakawedzerwa inodarika magiramu 25 (mashupuni matanhatu kana macalorie zana) pazuva .
• Kune varume vazhinji, hazvikurudzirwi kudya shuga yakawedzerwa inodarika magiramu 36 (tisipuni 9 kana macalorie 150) pazuva .

Mangani makabhohaidhiretsi aunoda pazuva?

Hapana huwandu hwakatarwa hwemakabhohaidhiretsi aunofanira kudya pazuva. Zvinoenderana nezvinhu zvakawanda , zvinosanganisira zera rako, murume kana mukadzi, chero zvirwere zvaunazvo (zvakaita sechirwere cheshuga), nhanho yemabasa ako ezuva nezuva, uye kana uri kuedza kuderedza huremu. Vamwe vanhu vane chirwere cheshuga vanoona kuti kuverenga makabhohaidhiretsi kunobatsira kudzora huwandu hweshuga muropa ravo.

Kune vanhu vazhinji, US Department of Agriculture (USDA) inokurudzira kudya zvinoenderana nepfungwa ye "Healthy Plate" . Izvi zvinoreva:

• Zadza hafu yendiro yako nemichero nemiriwo .
• Zadza chikamu chimwe muzvina chendiro yako nezviyo zvakakwana (zvakadai semupunga webrown, buckwheat, uye hupfu hweatta).
• Zadza chikamu chimwe nechimwe nemapuroteni (akadai sehove, nyama, mazai, zvigadzirwa zvemukaka, nyemba).

Kudya kunoderedza kana kubvisa makabhohaidhiretsi kwakanaka here?

Vamwe vanhu vanoderedza kudya kwavo makabhohaidhiretsi kuti vaderedze huremu. Uyewo, vamwe vanachiremba vanokurudzira kudya kwakakosha, kwakadai sekudya kweKeto, kune mamwe mamiriro ehutano, akadai sepfari.

Zvisinei, zvakaoma zvikuru kuchengetedza zvirambidzo zvakadaro kwenguva yakareba. Mamwe madhiri anorambidza makabhohaidhiretsi anogona kunge aine mafuta akawanda emhuka nemafuta. Marudzi aya ekudya anogonawo kuwedzera njodzi yako yechirwere chemwoyo.

Saka, zvakakosha zvikuru kubvunza chiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uri kufunga nezvekuderedza makabhohaidhiretsi.

Saka, ichi ndicho chinhu chakakosha kurangarira (Mharidzo Yekuenda Kumba)

Zvakanaka, tataura zvakawanda nezvemakabhohaidhiretsi, handiti? Zvinhu zvakakosha zvaunofanira kuyeuka kubva pane izvi zvese ndeizvi:

• Makabhohaidhiretsi akakosha kuti miviri yedu irambe iine hutano uye ichishanda zvakanaka. Ndiwo manyuko edu makuru esimba.
• Edza kusarudza makabhohaidhiretsi akaomarara pane makabhohaidhiretsi ari nyore (senge mupunga webrown, zviyo zvese, miriwo, nemichero).
• Isa zvekudya zvinovaka muviri zvakawanda sezvinobvira mukudya kwako zvine fiber, mavitamini, uye maminerari akawanda .
• Deredza kudya zvinwiwa zvine shuga yakawedzerwa (zvikafu zvinotapira nezvinwiwa) zvakanyanya sezvinobvira.
• Bvunza chiremba wako kana nyanzvi yezvekudya kuti uwane huwandu hupi hwemakabhohaidhiretsi hwakakunakira zvichienderana nehutano hwako uye mararamiro ako.

Kana ukaramba uchifunga nezvepfungwa idzi uye uchitarisira kudya kwako, zvechokwadi uchakwanisa kurarama hupenyu hune hutano uye hwakasimba!

Makabhohaidhiretsi , shuga, starch, faibha, kudya zvine hutano, kudya kunovaka muviri, chirwere cheshuga