Zvakanaka here kuti munhu ane chirwere cheshuga adye michero? (Chirwere cheshuga) Ngationei kuti izvi zvinorevei chaizvo!

Kana vanhu vakaudzwa kuti vane chirwere cheshuga, chinhu chekutanga chavanotya kudya michero. Vanhu vazhinji vanorega kudya michero zvachose, vachifunga kuti, 'Muchero unotapira, unowedzera shuga muropa.' Dzimwe nguva tinotonzwa shamwari nehama vachiti, "Aa... hauna shuga here? Haufanire kudya michero." Asi zvinofanira kunge zvakadaro here? Muchero muvengi wechirwere cheshuga here? Nhasi, ngatikurukurei nezvekuti muchero ishamwari here kana kuti muvengi wemunhu ane chirwere cheshuga.

Chii chinoitika kune shuga yeropa redu patinodya michero?

Zvichitaurwa zviri nyore, kutapira kwemuchero kunobva mushuga yechisikigo inonzi `Fructose` . Patinodya muchero, muviri wedu unoshandura `Fructose` iyi kuita ` Glucose`. Izvi zvinodaro nekuti masero emuviri wedu anogona kushandisa `Glucose` chete sesimba. Kana `Glucose` iyi ikapinda muropa, huwandu hweshuga muropa hunokwira.

"Saka, kudya muchero hakuna kunaka," ungafunga kudaro. Asi mira zvishoma. Heino chinhu chakakosha. Muchero hauna shuga chete, asiwo chinhu chakakosha chinonzi fiber . Fiber iyi inoshanda sechipanji. Kureva kuti, mwero wekuwedzera shuga muropa kubva kumuchero unonyanya kudzorwa ne fiber iyi, izvo zvinoitika.

Fungidzira, kana ukanwa chinwiwa chinotapira, shuga iri machiri nekukurumidza uye pasina kukanganiswa, mukati memaminitsi, inowedzera huwandu hweshuga ipapo ipapo. Asi kana ukadya muchero, shuga inonyudzwa muropa zvishoma nezvishoma nekuda kwefayibha iri mauri. Nokudaro, huwandu hweshuga muropa hahuwedzere ipapo ipapo. Uyu ndiwo musiyano mukuru pakati pemichero nezvikafu zvinonaka zvekugadzira.

Mabhenefiti ekudya michero kune munhu ane chirwere cheshuga

Muchero chikafu chikuru chine mavhitamini, zvicherwa, uye phytochemicals zvinobatsira zvikuru miviri yedu. Heano mamwe mabhenefiti ekudya muchero kune munhu ane chirwere cheshuga.

• Inoderedza njodzi yekurwara nemwoyo: Vanhu vane chirwere cheshuga vane mukana wakapetwa kaviri wekubatwa nechirwere chemwoyo kana sitiroko kupfuura vamwe. Zvinovaka muviri zviri mumichero zvinobatsira kuderedza njodzi iyi nekudzivirira mitsipa yeropa uye kudzora cholesterol neBP.
• Kubatsira neshuga muropa uye kudzora huremu:Nekuda kwefayibha yatakataura nezvayo kare, kudya michero kunoita kuti unzwe wakaguta. Saka, zviri nyore kudzora kudya zvisina kufanira uye kuchengetedza huremu hwakanaka hwemuviri. Dzimwe ongororo dzakawana kuti kudya michero yakaita semablueberries, maapuro, nemapeya kanenge mazuva mashanu pasvondo kunogona kuderedza njodzi yekubatwa nechirwere che'Type 2 Diabetes' (chirwere cheshuga cherudzi rwechipiri) neinenge 23%.
• Inovandudza hutano hwese: Faibha iri mumichero inobatsira mukugaya chikafu uye inobatsira kudzivirira kuvimbiwa. Zvakare, sezvo michero yakawanda iri mvura, inobatsira kuchengetedza muviri uine mvura.

Saka michero yakawanda sei yaunogona kudya?

Kazhinji, chikamu chimwe chete chemuchero chinoonekwa sechine magiramu gumi nemashanu emacarbohydrate. Zvisinei, huwandu uhwu hunosiyana kubva pamuchero kusvika pamuchero.

Fungidzira, kana uchida kudya magiramu gumi nemashanu emacarbohydrate, heino huwandu hwaunofanira kudya:

• Hafu yeapuro repakati nepakati
• Hafu yebhanana
• 1 kapu yemabhurugwa kana maraspberry
• 1 1/4 makapu estrawberry
• 1 kapu yewatermelon yakachekwa-chekwa
• Mashupuni maviri emazambiringa akaomeswa

Waizviziva here? Hafu yeapuro ine huwandu hwakaenzana hwemakabhohaidhiretsi nehupuni mbiri dzemazambiringa akaomeswa. Saka zvakakosha kuti uzive kuti unodya zvakadii.

Chii chinonzi Glycemic Index?

Pano tinofanira kuziva chimwe chinhu chakakosha. Ndiyo Glycemic Index (GI) . Zvichitaurwa zviri nyore, inoyera kuti shuga yedu yeropa inokwira nekukurumidza sei mushure mekudya chimwe chikafu.

• Zvikafu zvine GI yakaderera: Izvi zvinokonzera kukwira zvishoma nezvishoma kwehuwandu hweshuga muropa kana zvadyiwa (GI inopfuura 55).
• Zvikafu zvine GI yakakwira: Izvi zvinokonzera kuti huwandu hweshuga muropa hukwire nekukurumidza kana zvadyiwa (GI inopfuura 70 kana kupfuura).

Zvakanakisisa kuti munhu ane chirwere cheshuga asarudze chikafu chine GI yakaderera.

Michero yakanakisisa uye inochenjerera yechirwere cheshuga

Kubva patafura iri pazasi, unogona kuona kuti ndeapi michero yakanakira vanhu vane chirwere cheshuga (low GI) uye kuti ndeapi aunofanira kungwarira zvishoma (high GI).

Nzira shanu dzekudya michero zvine hutano pasina kuwedzera shuga yakawandisa

Zvakanaka, saka tingawedzera sei muchero uyu mukudya kwedu? Heano mamwe matipi ari nyore.

1. Dzora huwandu hwemichero: Chenjerera zvikuru paunenge uchidya michero yakaomeswa, kunyanya. Sezvatakaona kare, zvipunu zviviri zvemazambiringa ane shuga yakaenzana nehafu yeapuro. Saka usafunge kuti "hazvina kuipa kudya zvishoma."

2. Sarudza michero mitsva: Idya michero mitsva kana yakaomeswa nechando pese pazvinogoneka. Dzivisa michero yemumagaba uye majamu ari mushuga, sezvo ane shuga yakawanda yakawedzerwa.

3. Idya muchero wese panzvimbo pemuto: Kana muto wemuchero wagadzirwa, chikamu chakakosha chemuchero, faibha, chinobviswa. Chinongosara imvura ine shuga chete. Nokudaro, kunwa muto wemuchero kunokonzera kukwira kweshuga muropa kamwe kamwe. Saka, gara uchidya muchero wose.

4. Idyai zuva rese: Pane kudya michero miviri panguva imwe chete panguva yekudya kwemangwanani, zviri nyore kudzora huwandu hweshuga muropa nekudya imwe mangwanani uye imwe yekudya kwemasikati kana kwemanheru.

5.Idya neprotein kana mafuta: Pane kudya michero chete, sanganisa nechimwe chinhu chine mapuroteni akawanda kana mafuta ane hutano. Semuenzaniso, unogona kudya chidimbu cheapuro nepeanut butter shoma, kana kapu yeyogati isina shuga nemichero mishoma. Izvi zvinoderedza mwero wekuti shuga inopindwa sei muropa uye zvinokubatsira kunzwa wakaguta kwenguva yakareba.