Une chirwere cheshuga here? Saka unofanira kungwarira zvakanyanya zvaunodya uye zvaunonwa, handiti? Dzimwe nguva ungashamisika kuti chii chimwe chaunogona kudya kunze kwemupunga nechingwa chaunodya zuva nezuva. Nhasi tiri kutaura nezvezviyo zvinogona kukosha kuvanhu vakadaro, uye zvine hutano hwakanyanya. Iro igwenzi. Ngatione kana gwenzi rakanaka zvechokwadi kune munhu ane chirwere cheshuga kana kwete.
Chii chinonzi mapfunde aya?
Mhunga imbeu yekare kupfuura zvatinofunga, yagara ichirimwa muAsia neAfrica kwezviuru zvemakore. Kutaura zvazviri, mhunga izita rinozivikanwa remhando dzakasiyana dzembeu dziri muboka reuswa uye dzine mhodzi diki. Munyika medu, tese tinoziva zita rekuti "mhunga". Chimwe chezvakanakira zvikuru zveizvi ndechekuti inogona kutsungirira mamiriro ekunze akaoma sekusanaya kwemvura uye kukura zvakanaka.
Kufanana ne'Quinoa', iyo yave kufarirwa zvikuru sechikafu chine hutano mazuva ano, kurakkan zvakare chikafu chine hutano hwakanyanya. Ndosaka vamwe vachichidana kuti "quinoa itsva".
Ndezvipi zvinovaka muviri zvechickpeas?
Zvichienzaniswa nezviyo zvatinodya kakawanda, zvakaita segorosi, mupunga, nechibage, mhunga ine hutano hwakakura. Inewo zvinhu zvakawanda zvakakosha kune vanhu vane chirwere cheshuga.
| Chikamu chezvinovaka muviri | Zvakakosha sei kune chirwere cheshuga? |
|---|---|
| Faibha | Inoderedza kugaya chikafu uye inodzora kukwira kamwe kamwe kwehuwandu hweshuga muropa. Inobatsirawo kudzora uremu. |
| Mapuroteni | Zvinobatsira kuchengetedza tsandanyama dzakagwinya. Zvinobatsira kudzora kudya zvakanyanya nekuti zvinoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. |
| Mavhitamini nemaminerari | Zvakakosha pakushanda kwemuviri wese uye hutano. |
| Mishonga Inorwisa Mabhakitiriya | Zvinobatsira kudzivirira kukuvara kwemasero emuviri. Izvi zvakakosha pakuderedza matambudziko anokonzerwa nezvirwere zvakaita sechirwere cheshuga. |
Pamusoro pezvose izvi, pane chimwe chinhu chakakosha nezve kurakkan. Kureva kuti, hadzina gluten . Izvi zvinoreva kuti kunyange vanhu vane allergies yegluten vanogona kudzidya vasina kutya.
Zvichitaurwa zviri nyore, kurakkan chikafu chine glycemic index yakaderera (GI). Izvi zvinoreva kuti kana ukachidya, huwandu hweshuga muropa rako hahuwedzere kamwe kamwe uye nekukurumidza. Pane kudaro, hunokwira zvishoma nezvishoma. Izvi zvakanaka kwazvo kune munhu ane chirwere cheshuga.
Kurakkan inokanganisa sei huwandu hweshuga muropa?
Zviyo zvakakwana zviyo zvakakwana . Izvi zvinoreva kuti zvikamu zvekunze zvine hutano zvezviyo, bran negerm, hazvina kubviswa. Patinodya chingwa chichena nemupunga muchena, tiri kudya zviyo zvakacheneswa zvakabviswa zvikamu izvozvo zvine hutano.
Tsanga dzose dzinotora nguva yakareba kuti muviri ugone kugaya, ndosaka dzisingakonzere kukwira kweshuga muropa kamwe kamwe.
Kune mhando dzakasiyana dzekurakkan.
Kunyangwe tataura nezvemapfunde, kune mamwe marudzi akati wandei ezviyo zviri muchikamu ichi.
- Magumbeze emunwe: Uyu ndiwo magumbeze atinoziva tese.
- Foxtail Millet: Uyu unonzi mupunga weuswa.
- Pearl Millet: Iyi inonzi pearl millet.
- Mugondo Mudiki: Izvi hazviwanzoitika munyika medu.
Kunyangwe tsvakiridzo pamusoro peizvi ichiri shoma, data razvino rinoratidza kuti kudya mablueberries kunogona kubatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana uye kudzivirira kukwira kamwe kamwe kweshuga muropa mushure mekudya.
Muchidzidzo chakaitwa paFoxtail Millet , vanhu vane chirwere cheshuga cherudzi rwechipiri vakapihwa chikafu chakakosha chine foxtail millet. Nekuda kweizvozvo, huwandu hweshuga muropa, huwandu hweinsulin, cholesterol uye huwandu hwetriglyceride hwakaderera. Imwe ongororo yakawana kuti kudya foxtail millet panzvimbo pemupunga wekudya kwemangwanani kunoderedza kukwira kwehuwandu hweshuga muropa mushure mekudya.
Humbowo hwemamwe marudzi ezviyo zvisina kuzara hausati hwanyatsojeka. Asi kazhinji, zviri pachena kuti zviyo izvi zvinokwidza huwandu hweshuga muropa zvishoma nezvishoma kupfuura zvigadzirwa zvakacheneswa zvakaita sechingwa chichena, pasta, nemupunga muchena. Saka, zvinogona kuva sarudzo yakanaka kune munhu ane chirwere cheshuga.
Ungawedzera sei turmeric mukudya kwako?
Kurakkan yava kuwanikwa zviri nyore muchitoro chipi nechipi chezvitoro kana muchitoro chezvekudya zvine hutano. Kune nzira dzakawanda dzekuzviwedzera mukudya kwako nenzira inonaka kwazvo.
Usati wabika kurakkan, isa mafuta ekokonati kana mafuta emuriwo mupani woigocha kwemaminitsi matatu. Wobva waisa makapu maviri nehafu emvura inopisa mukapu imwe chete yekurakkan wobika kwemaminitsi makumi maviri nemashanu kusvika makumi matatu.
Nzira dzekuwedzera kudya kwako:
- Unogona kubika kurakkan porridge yekudya kwekuseni.
- Hupfu hweKurakkan, hunozivikanwa zvikuru munyika medu, hunogona kushandiswa kugadzira zvinhu zvakaita serotis, pittu, those, uye indiappas . Hupfu hweKurakkan hunogona kushandiswawo panzvimbo pehupfu hwechingwa pakugadzira zvigadzirwa zvebhekari zvakaita sechingwa nemakeke.
- Panzvimbo pemupunga , unogona kuugadzira semupunga wemupunga woudya nekarry yako.
- Paunenge uchigadzira miriwo, unogona kushandisa kurakkan sekuzadza.
Zvakakosha: Taura nachiremba wako.
Kunyangwe kurakkan iri chikafu chine hutano, kana uri munhu ari kurapwa chirwere cheshuga, zvakakosha kutaura nachiremba wako kana nyanzvi yezvekudya usati waita chero shanduko huru pakudya kwako. Vachakwanisa kukupa mazano ekuti ungadya zvakadii chaizvo, zvichienderana nehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Millet igorosi rine hutano rakapfuma mufiber, protein, mavitamini, uye minerals.
- Chikafu chayo che glycemic index (GI) chinodzivirira kukwira kamwe kamwe kwehuwandu hweshuga muropa kana chikadyiwa, izvo zvinobatsira kudzora chirwere cheshuga.
- Kudya zviyo zvisina kubikwa pachinzvimbo chezviyo zvakacheneswa zvakaita semupunga muchena nechingwa kunogona kuva imwe nzira yakanaka.
- Unogona kugadzira ndiro dzakasiyana-siyana dzinonaka dzakadai seroti, pittu, uye kanda uchishandisa furawa yekurakkan.
- Semunhu ane chirwere cheshuga, zvakakosha kuti ugare uchibvunza chiremba wako usati wachinja kudya kwako.
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