Kana chiremba wako akakuudza kuti une chirwere cheshuga cherudzi rwechipiri, ungangonetseka zvakanyanya nezvaunodya uye zvaunonwa, handiti? "Ndinofanira kudya chii izvozvi?", "Izvi zvakanaka here kudya?", "Shuga yangu yeropa ichakwira here kana ndikadya zvakawandisa?" Ungangove uine mibvunzo yakawanda mupfungwa dzako. Asi usazvidya mwoyo. Kutaura zvazviri, kana ukasarudza chikafu chakakodzera chekudya, unogona kudzora chirwere chako cheshuga uye kuzvidzivirira kubva kumigumisiro yachinogona kukonzera, senge chirwere chemwoyo, kufuta, uye BP.
Kudya kwakanaka chinhu chinopa miviri yedu zvinovaka muviri nesimba razvinoda, uye chinotisiyawo tichinzwa kuguta uye kugutsikana. Ngationei kuti tingaita sei zvinhu izvi nemazvo.
Chii chinonzi Carb Counting?
Zvichitaurwa zviri nyore, makabhohaidhiretsi ishuga, starch, uye fiber zvinowanikwa muzvikafu zvakawanda zvatinodya. Semuenzaniso, zviyo (mupunga, chingwa), michero, mukaka, uye zvigadzirwa zvemukaka zvine makabhohaidhiretsi. Miviri yedu inoshandura makabhohaidhiretsi aya kuita glucose, iyo inoshandiswa kupa simba. Izvi zvinoreva kuti makabhohaidhiretsi, kupfuura chero chimwe chikafu, ane simba guru pahuwandu hweshuga yeropa rako.
Kuverenga makabhohaidhiretsi inzira yekuronga kudya kwako. Kunokubatsira kuziva kuti uri kudya makabhohaidhiretsi mangani pazuva. Nzira iyi inobatsira munhu ane chirwere cheshuga kuchengetedza huwandu uhu padanho rakanaka. Kuburikidza neizvi, zviri nyore kudzora huwandu hweshuga muropa.
Vanachiremba vanowanzo kurudzira nzira iyi kune vane chirwere cheshuga vanotora insulin. Zvadaro unogona kugadzirisa huwandu hwe insulin yako kuti huenderane nehuwandu hwemakabhohaidhiretsi aunodya.
Makabhohaidhiretsi anoyerwa nemagiramu. Tarisa huwandu hwemakabhohaidhiretsi muzvikafu zvaunodya wobva wawedzera huwandu hwese hwaunodya pakudya kwega kwega. Kazhinji, zvakanaka kudya pakati pemagiramu 45-60 emakabhohaidhiretsi pakudya kukuru uye magiramu 15-20 pakudya kwega kwega.
Asi yeuka chinhu chimwe chete. Haasi macarbohydrate ese akagadzirwa zvakaenzana. Michero mitsva, miriwo, zviyo zvese, uye mukaka usina mafuta akawanda ndiyo nzira dzakanakisisa dzekuwana macarbohydrate. Izvi zvinodaro nekuti chikafu chine fiber chinoderedza kupinza kweshuga mumuviri sezvainopfuura nemudumbu medu. Izvi zvinoreva kuti hapana kuwedzera kamwe kamwe kweshuga muropa.
Chiremba wako kana nyanzvi yezvekudya anogona kugadzira hurongwa hwekudya hwakakodzera iwe.
Chii chinonzi Glycemic Index?
Pamusoro pehuwandu hwemakabhohaidhiretsi, chikafu chinewo kukosha kunonzi Glycemic Index (GI). Nhamba iyi inoyera kuti chikafu chinokwidza sei shuga muropa nekukurumidza. Nhamba iyi inotangira pa0 kusvika pa100.
- Zvikafu zvine GI yakakwira: Zvikafu zvakaita seshuga yakacheneswa zvinoshandurwa kuita glucose nekukurumidza nemuviri. Izvi zvikafu zvine GI yakakwira.
- Zvikafu zvine GI shoma: Izvi zvinotora nguva yakareba kuti zvigayiwe uye zvinoburitsa shuga zvishoma nezvishoma. Kazhinji zvine fiber yakawanda, mapuroteni, uye mafuta akawanda.
Kusarudza chikafu chine GI yakaderera kunogona kubatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana. Asi glycemic index haisiyo nzira yakakwana yekuyera nayo. Semuenzaniso, chikafu chine GI yakaderera chingave nemacalorie akawanda kana mafuta asina kunaka. Hazvinawo hanya nekuti unochibika sei kana zvimwe zvaunodya nacho. Semuenzaniso, kana ukadya makabhohaidhiretsi ane mapuroteni kana mafuta, zvinoderedza kunyudzwa kwemakabhohaidhiretsi.
Superfoods dzinobatsira kudzora chirwere cheshuga
Zvikafu izvi zvakazara nezvinovaka muviri zvakaita sefayibha, mavhitamini, uye zvicherwa zvinotidzivirira kubva kuchirwere cheshuga nezvimwe zvirwere. Ngatizvitarisei.
| Rudzi rwechikafu | Zvinhu zvakakosha uye mirairo |
|---|---|
| Muriwo wegirini yakasviba (Sipinachi, Gotu Kola, Mukunuwenna, Kankun) | Hadzina macalorie akawanda uye makabhohaidhiretsi, asi dzine zvinovaka muviri zvakawanda. Dzine GI yakaderera, iyo inobatsira kudzora shuga yeropa. Dzakapfumawo mu magnesium, iyo inobatsira insulin kushanda mumuviri. |
| Michero nemichero isina shuga yakawanda (Strobheri, gwavha, nectarine) | Kana uchida chimwe chinhu chinotapira, sarudza chimwe chakadai. Chine fiber, mavhitamini, uye ma antioxidants. Tsvagiridzo yakaratidza kuti kudya michero ine GI shoma kunogona kuderedza BP uye njodzi yezvirwere zvemwoyo. |
| Hove dzine mafuta (Salmon, tuna, sardines, herring) | Edza kudya hove kanenge kaviri pasvondo. Mafuta eomega-3 ari muhove idzi anoderedza kuzvimba mumuviri. Anodzivirira kubva kuzvirwere zvemwoyo uye chirwere cheshuga chinonzi retinopathy. Pane kudzigocha zvakanyanya , kudzigocha, kudzibika, kana kudzipisa nemhepo. |
| nzungu (Nzungu, maarumondi, macashew) | Ongororo inoratidza kuti vanhu vane chirwere cheshuga vanodya nzungu vane mukana wakaderera wekuva nechirwere chemwoyo. Dzizere nemafuta ane hutano, mapuroteni, uye fiber, izvo zvinobatsira kuti ugare wakaguta uye kuti huwandu hweshuga muropa rako hurambe hwakagadzikana. |
| Zviyo Zvose (Mupunga webran, mhunga, oats) | Pakutenga chingwa nepasta, tsvaga mazwi ekuti "whole" ari papepa. Ane faibha yakawanda kupfuura chingwa chichena nemupunga muchena. Anewo GI yakaderera. Saka, anobatsira kuchengetedza shuga yeropa yakagadzikana. |
| Mbatatisi Inotapira | Mbatatisi inotapira isarudzo iri nani pane mbatatisi. Dzine fiber yakawanda uye vhitamini A, iyo inobatsira pahutano hwemaziso. Edza kusasa sinamoni shoma pamusoro. Sinamoni inofungidzirwawo kuti inobatsira muviri kushandisa insulin zviri nani. |
| Mbeu dzemubindu (Nyemba, nyemba, nyemba, bhinzi dzegirini) | Izvi zvakanaka kumwoyo uye kune chirwere cheshuga. Kuzvidya sechikamu chekudya chine GI shoma kunogona kubatsira kuderedza huwandu hweshuga muropa. Kana ukashandisa zvemumagaba, zvisuke zvakanaka kuti ubvise munyu wakawedzerwa. |
| Mukaka neyogati | Vhitamini D iri muzvikafu zvemukaka inogona kubatsira insulin kushanda zvakanaka. Sarudza yogati ine shuga shoma uye mukaka une mafuta mashoma kana kuti usina mafuta. |
| Muchero weCitrus (Orenji, orenji) | Izvi zvakanaka pakuwana vhitamini C.Asi zviri nani kudya muchero wese pane kunwa muto wacho, nekuti faibha iri mumuchero inobatsira kugaya chikafu uye inodzivirira kukwira kamwe kamwe kweshuga muropa. |
Yambiro inokosha pamusoro pemagrapefruit!
Unofanira kungwarira zvishoma nezve grapefruit, sezvo inogona kukanganisana nemimwe mishonga. Zvikuru sei, inogona kukanganisana nemishonga yechirwere cheshuga yakaita serepaglinide, zvichiita kuti shuga yako yeropa iderere zvakanyanya (hypoglycemia).
Muchero weGrapefruit unoshandawo nemishonga inotevera:
- Mimwe mishonga inoderedza cholesterol, semuenzaniso atorvastatin (Lipitor) uye simvastatin (Zocor).
- Mishonga yekuderedza kukwira kweropa yakaita senifedipine (Procardia).
Saka, usati wadya grapefruit, iva nechokwadi chekubvunza chiremba wako kuti ave nechokwadi chekuti haikanganisi mishonga yauri kutora.
Mharidzo Yekuenda Nayo Kumba
- Chikafu chaunodya chine simba guru pakuderedza chirwere cheshuga cherudzi rwechipiri, saka ziva zvaunodya.
- Wedzera zviyo zvakakwana, miriwo yemashizha, uye mapuroteni ane hutano (hove, nyemba) mukudya kwako.
- Kunzwisisa kuverenga macarbohydrates uye glycemic index (GI) kunogona kubatsira zvikuru mukuderedza huwandu hweshuga muropa rako.
- Deredza kudya zvine shuga yakawanda nezvinwiwa, uye kudya zvakagadzirwa nefurawa yakacheneswa (chingwa chichena, makeke) zvakanyanya sezvinobvira.
- Tsvaga mazano kubva kuna chiremba wako kana nyanzvi yezvekudya kuti akugadzirire chirongwa chekudya chakanakira iwe.
- Zvimwe zvekudya, zvakaita segrapefruit, zvinogona kukanganisa mishonga yaunotora, saka zvakanaka kubvunza chiremba wako usati wawedzera chimwe chinhu chitsva pakudya kwako.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga