Kana uine chirwere cheshuga, kana kuti uri panjodzi huru yekubatwa nechirwere cheshuga, pamwe wakanzwa nyaya yekuti huchi huri nani pane shuga. Vazhinji vedu tinofunga kuti huchi ndehwechisikigo saka hahukuvadzi. Asi ndizvo zvazviri here? Huchi rudzi rweshuga zvakare, zvinoreva kuti icarbohydrate. Saka semunhu ane chirwere cheshuga, kunyanya kana ukashandisa mishonga yakaita se insulin, unofanirwa kungwarira huwandu hwecarbohydrates dzaunodya pazuva. Ngatitaurei nezvazvo zvakadzama nhasi.
Chii chiri muhuchi chaizvo?
Zvichitaurwa zviri nyore, uchi chinhu chinotapira chinogadzirwa nenyuchi kubva mu nectar. Nectar iyi inopatsanurwa kuita shuga dziri nyore mukati memukoko wenyuchi. Sezvo ichiwedzerwa muzvikafu zvatinotenga muchitoro, huchi hunowirawo muchikamu che "Added Shuga."
Uchi chikafu chine makabhohaidhiretsi akawanda. Kureva kuti, chizere neshuga dziri nyore dzinonzi glucose nefructose.
Chimbofungai, chipunu chimwe chete cheuchi hwemazuva ese chine:
- Anenge macalorie makumi matanhatu nerimwe
- 17 magiramu eshuga
- 17 magiramu emacarbohydrate
- Mapuroteni nefayibha zvishoma kwazvo
Pamusoro pezvo, kune mamwe mamineral akaita se potassium, calcium, uye vitamin C, asi huwandu hwayo hahuna kunyanya kukosha. Saka hapana chikonzero chekutsvaga huchi kuti uwane hutano.
Uchi kana shuga? Musiyano mukuru ndeupi?
Uyu ndiwo mubvunzo unobvunzwa nemunhu wese. Pane misiyano mikuru pakati pehuchi neshuga chena yatinoshandisa. Chinonyanya kukosha pane izvi iGlycemic Index (GI).
Zvichitaurwa zviri nyore, glycemic index (GI) ndiyo nzira inoratidza kuti kudya kwedu makabhohaidhiretsi kunowedzera sei huwandu hweshuga muropa redu. Kana GI yakakwira, huwandu hweshuga muropa hunowedzera nekukurumidza.
Ngatinzwisisei musiyano uyu zvakajeka kubva patafura iri pazasi.
| Nyaya yekuenzanisa | Huchi | Shuga chena (Shuga yetafura) |
|---|---|---|
| Kudya zvinovaka muviri | Ine huwandu hushoma hwemavhitamini nemaminerari. Ine hunhu hwekuchengetedza mabhakitiriya mumuviri. | Haina mavhitamini kana maminerari uye inoonekwa se "macalorie asina chinhu." |
| Glycemic index (GI) | GI kukosha kwayo kunosvika makumi mashanu (pakati nepakati). Inokwidza huwandu hweshuga muropa, asi zvishoma nezvishoma pane shuga. | GI inopfuura 80 (yakakwira). Inokwidza huwandu hweshuga muropa nekukurumidza. |
Sezvamunoona kubva patafura iyi, uchi hunongova nzira iri nani pane shuga. Izvi zvinoreva kuti, kunyangwe ukashandisa huchi, huwandu hweshuga muropa rako huchawedzera zvechokwadi. Saka, zvakaoma kufungidzira kuti munhu ane chirwere cheshuga achabatsirwa zvikuru nekutsiva shuga neuchi.
Saka, munhu ane chirwere cheshuga haakwanise kudya uchi here?
Hapana mutemo unoti haufanirwe kuidya. Asi unofanira kungwarira zvinhu izvi.
Kunyangwe uchi huine GI yakaderera pane shuga chena, hunewo shuga dzinonzi fructose neglucose. Izvi zvinogayiwa nekukurumidza nemiviri yedu. Saka, kana ukashandisa insulin, unofanirwa kunyatsoongorora shuga dzese dzaunodya, kusanganisira huchi.
Chinhu chinonyanya kukosha kudzora huwandu hwezvikafu. Pane musiyano mukuru pakati pekuwedzera madonhwe mashoma euchi mutii yako nekuwedzera zvipunu zvakawanda zveuchi mukudya kwako.
Saka, chinhu chakanakisa chekuita ndechekutaura nachiremba wako kana chiremba anokupa mazano nezvechirwere cheshuga uye wobvunza kuti huchi hwakawanda sei hwakachengeteka kuti udye pazuva.
Ichokwadi here kana kuti kwete kuti uchi "hwakanaka" kune chirwere cheshuga?
Nyanzvi hadzibvumirani neizvi. Dzimwe ongororo dzakaratidza kuti huchi hune simba rekudzivirira kuzvimba uye rekudzivirira muviri. Izvi zvingave zvakakosha nekuti vanhu vane chirwere cheshuga vanogona kunge vaine huwandu hwakanyanya hwekuzvimba mumuviri wavo. Zvisinei, kune mimwe michero nemiriwo yakawanda inopa ma antioxidants aya pasina kuwedzera shuga muropa.
- Dzimwe ongororo diki dzakaratidza kuti kudya mamwe marudzi euchi kunoderedza zvishoma huwandu hweshuga yeropa mudumbu mangwanani.
- Zvisinei, kumwe kutsvakurudza kunoratidza kuti vanhu vanodya huchi hwakawanda zuva nezuva vane huwandu hwakakwira hweHbA1c test values , izvo zvinoratidza avhareji yehuwandu hweshuga muropa mumwedzi miviri kusvika mitatu yapfuura.
Nekuti ruzhinji rwezvidzidzo izvi rwakaitwa kuburikidza nemapoka madiki, masayendisiti anoti kutsvagurudza kwakawanda kunodiwa kuti vataure zvakajeka kana uchi hune zvahunobatsira pachirwere cheshuga.
Rudzii rweuchi rwakanakira munhu ane chirwere cheshuga?
Kune mhando dzeuchi dzinodarika mazana matatu pasi rose. Tinowanzo huwana nenzira mbiri:
1. Uchi Husina Kubikwa: Hunoiswa mubhodhoro zvakananga kubva mumukoko. Sezvo pasina kusefa kwakawanda, zvinovaka muviri zvechisikigo, ma antioxidants, uye mukume wenyuchi zvinochengetedzwa.
2. Uchi Hwakaseferwa/Hwakaiswa muPasteuriki: Izvi zvinogadziriswa nekudziisa (kuiswa mupasteuriki), kusefa zvakanaka, uye kubvisa tupukanana kuti zvive nyore kuhuchengeta. Zvimwe zvinovaka muviri zvinogona kuparadzwa panguva iyi. Dzimwe nguva, shuga inogona kuwedzerwawo pane izvi.
Mhando dzese dziri mbiri dzinogona kuwedzera huwandu hweshuga muropa rako. Zvisinei, kana uchisarudza munhu ane chirwere cheshuga, huchi husina shuga yakawedzerwa uye hune hutano hwakanyanya, ndiyo sarudzo yakanakisisa.
Mharidzo Yekuenda Nayo Kumba
- Kunyangwe uchi huchi chiri chinhu chinotapira chechisikigo, huchiri kukwidza huwandu hweshuga muropa rako, asi hunodaro zvishoma nezvishoma pane shuga chena.
- Kana uine chirwere cheshuga, unogona kushandisa uchi, asi hushoma chete. Uye usakanganwa kuuverenga muhuwandu hwemakabhohaidhiretsi aunoshandisa.
- Kana ukasarudza, uchi husina shuga yakawedzerwa, ndiyo nzira iri nani pane huchi hwakagadziriswa.
- Usati wawedzera huchi mukudya kwako, iva nechokwadi chekutaura nachiremba wako kuti uwane mazano ehuwandu hwakakodzera uye hwakachengeteka kwauri.
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