Kana uchifunga nezvemapeya, muchero unonaka, handiti? Asi munhu ane chirwere cheshuga ane mibvunzo mishoma uye kutya kudya muchero. "Kudya izvi kuchawedzera shuga muropa rangu here?", "Ndingadya zvakawanda sei?" Unofanira kunge uchishamisika. Saka nhasi, ngatitaurei nezvehukama huripo pakati pechirwere cheshuga nemapeya, kuti tiwane mhinduro dzemibvunzo yako yese.
Mapeya anokanganisa sei huwandu hweshuga muropa rako?
Semunhu ane chirwere cheshuga, chimwe chezvinhu zvakakosha zvaunogona kuita kudzora huwandu hweshuga muropa rako. Saka ngationei kuti mapeya anokanganisa sei izvi.
Pane chiyero chekuti chikafu chatinodya chinokurumidza sei kukwidza huwandu hweshuga muropa redu, chinonzi Glycemic Index (GI) . Chinotangira pa1 kusvika pa100. Kana GI yakakwira, ndipo panowedzera shuga muropa nekukurumidza chikafu.
Mashoko akanaka ndeekuti mapeya ane GI yakaderera zvikuru . GI yemapeya iri pakati pe20 ne49. Izvi zvinoreva kuti kudya mapeya hakuzokonzere kuti huwandu hweshuga muropa rako hukwire kamwe kamwe.
Saka sei kukosha kweGI kwemapeya kwakaderera kudaro?
Chikonzero chikuru cheizvi ndechekuti mapeya ane fiber yakawanda. Chimbofungai, peya diki rimwe chete rine fiber inosvika magiramu manomwe. Izvi zvinoreva 20% yefiber yaunoda pazuva. (Paavhareji, mukadzi anoda magiramu makumi maviri nemashanu efiber pazuva, uye murume anoda magiramu makumi matatu nemasere.) Fiber iyi inobatsira kudzora kugayiwa kwechikafu uye kuwedzerwa shuga muropa.
Uyewo, mapeya ane pigments dzinonzi anthocyanins, dzinoita kuti ave neruvara rwakanaka. Dzimwe ongororo dzinoratidza kuti izvi zvinogona kubatsira kuderedza njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri . Zvisinei, kutsvagurudza kwakawanda kunodiwa panyaya iyi.
Kwete chete nekuda kwekudzora shuga, asi kune zvimwe zvakawanda zvakanakira!
Mapeya haasi muchero unonaka chete, asi chikafu chikuru chine mabhenefiti ekudya.
- Mavhitamini nemaminerari: Pamusoro pefaibha, mapeya ane vhitamini C, vhitamini K, potassium , uye akawanda ma antioxidants anodzivirira masero mumuviri wedu.
- Yakanakira kugaya chikafu: Mapeya anobatsira zvikuru pahutano hwemudumbu mako. Mapeya anogonawo kubatsira vanhu vane matambudziko akadai sekuvimbiwa.
- Hutano hwemwoyo: Kune humbowo hwekuti ma antioxidants ari mumichero yakaita semapeya anobatsira kuderedza njodzi yezvirwere zvemwoyo uye cholesterol yakakwira.
Unofanirawo kufunga nezvezvinhu izvi paunenge uchidya mapeya.
Kunyangwe mapeya achibatsira sei, pane zvinhu zvishoma zvaunofanira kungwarira semunhu ane chirwere cheshuga.
Huwandu hwemakabhohaidhiretsi
Semunhu ane chirwere cheshuga, unofanira kugara uchingwarira makabhohaidhiretsi ako. Peya diki rine magiramu angangoita 22 emacarbohydrate . Izvi zvinoreva kanenge 1.5 yemacarbohydrate. Saka iva nechokwadi chekufunga nezvehuwandu uhu paunenge uchiwedzera mapeya mukudya kwako kwezuva nezuva. Kudya mapeya akawanda panguva imwe chete hakusi zano rakanaka.
Ndeipi nzira yakanakisisa yekudya?
Kufanana nemichero yese, nzira yakanakisisa yekudya mapeya ndeyekudya ese ari maviri . Izvi zvinoreva kuti neganda . Izvi zvinodaro nekuti ganda rine zvinovaka muviri zvakawanda, kunyanya fiber uye antioxidants. Asi usakanganwa kuzvigeza zvakanaka usati wadya.
Zvakadini nemapeya akaomeswa neakaomeswa mugaba?
Kana mapeya matsva achigara akaoma kuwana, ungafunga nezvemapeya emumagaba kana akaomeswa. Asi unofanira kungwarira nazvo. Ngationei kuti sei.
| Rudzi rwepeya | Zvaunofanira kuziva | Chii chakanakisa? |
|---|---|---|
| Mapeya matsva | Zvinovaka muviri zvakawanda zviri muganda. Saka idya pamwe chete neganda racho. Asi rigeze zvakanaka. | Iyi ndiyo nzira yakanakisisa uye inokurudzirwa zvikuru . |
| Mapeya ari mumagaba | Idzo dzinogadzirwa neshuga syrup dzine shuga yakawedzerwa yakawanda. Verenga zviri papepa racho nokungwarira. | Sarudza dzinoti "dzakaputirwa mumvura" kana kuti "dzakaputirwa mujusi rakazara". |
| Mapeya akaomeswa | Kunyangwe faibha nezvinovaka muviri zvichiripo, huwandu hweshuga hwacho hwakanyanya. Unofanira kungwarira huwandu hwaunodya. | Idya zvishoma chete, kana kuti zvakanaka kurega zvachose. |
Maitiro ekuwedzera mapeya mukudya kwako
Kunze kwekungodya mapeya chete, unogona kuawedzera mukudya kwako nenzira dzakasiyana-siyana dzinonaka.
- Cheka kuita zvidimbu woisa musaladhi yako.
- Cheka zvidimbu zvacho wozviisa pamusoro peyogati yekudya kwemangwanani.
- Idya yakagochwa kana yakabikwa kwenguva pfupi.
Michero inonzwika se "mapeya" asi isiri mapeya
Kune michero pasi rose inonzi 'pear' asi isiri mapear chaiwo. Muenzaniso i'prickly pear'. Imhando yecactus. Uye 'balsam pear' yakafanana negourd yatinoziva zvikuru. Saka musasanganisa idzi nemapear.
Mharidzo Yekuenda Nayo Kumba
- Mapeya muchero wakanaka kune vane chirwere cheshuga. Glycemic index yavo yakaderera (GI) uye fiber yakawanda zvinobatsira kudzora huwandu hweshuga muropa.
- Chinhu chakanakisa kudya peya idzva, ragezwa zvakanaka, uye rine ganda.
- Ngwarira huwandu hwaunodya. Ngwarira huwandu hwemakabhohaidhiretsi ari mupeya rimwe chete wobva wahugadzirisa kuti huenderane nehurongwa hwako hwezuva nezuva.
- Dzivisa mapeya akabikwa muzvirongo ane shuga yakawanda uye mapeya akaomeswa ane shuga yakawanda.
- Zvakachengeteka uye zvakanakisisa kutaura nachiremba wako usati wachinja chero kudya kwako, kunyanya kana uine chirwere chakadai sechirwere cheshuga.
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