Maitiro eBhanana Anokanganisa Sei Chirwere cheshuga uye Ropa Shuga Matanho

Zvemukati

• Bhanana Ine Carbs, Inosimudza Ropa Shuga
• Bhanana Iinewo Fibre, Iyo Inogona Kuderedza Ropa Shuga Spikes
• Girinhi (Risina kuibva) Mabhanana Ane Mushonga Unodzivira
• Mhedzisiro yeBanana paRopa Shuga Inoenderana neRipeness yayo
• Kukura kwechikamu kwakakosha
• Mabhanana Akachengeteka Kune Vanorwara Neshuga Here?
• Maitiro Ekudya Mabhanana Paunenge Uine Chirwere cheshuga

Paunenge uine chirwere cheshuga, zvakakosha kuchengetedza huwandu hweshuga yeropa hwakagadzikana sezvinobvira.

Kudzora shuga yakanaka muropa kunogona kubatsira kudzivirira kana kunonotsa kufambira mberi kweimwe yematambudziko makuru ekurapa chirwere cheshuga (,).

Neichi chikonzero, kudzivirira kana kudzikisa chikafu chinokonzera hombe yeropa spikes kwakakosha.

Kunyangwe chiri chibereko chine hutano, mabhanana akanaka kwazvo mune ese carbs neshuga, izvo zvinovaka muviri zvakanyanya zvinomutsa huwandu hweshuga yeropa.

Saka, unofanirwa here kunge uchidya mabhanana kana uine chirwere cheshuga? Dzinokanganisa sei shuga yako yeropa?

Bhanana Ine Carbs, Inosimudza Ropa Shuga

Kana iwe uine chirwere cheshuga, kuziva huwandu uye mhando ye carbs mukudya kwako kwakakosha.

Izvi zvinodaro nekuti carbs inokwidza huwandu hweshuga yeropa rako kupfuura zvimwe zvinovaka muviri, zvinoreva kuti dzinogona kukanganisa zvakanyanya shuga yako yeropa.

Kana shuga yeropa ikakwira mune vasina-diabetic vanhu, muviri unoburitsa insulin. Inobatsira muviri kufambisa shuga ichibva muropa uye kupinda mumasero maanoshandiswa kana kuchengetwa.

Nekudaro, maitiro aya haashande sezvaanofanirwa mune vane chirwere cheshuga. Panzvimbo iyoyo, chero muviri haugadzise insulini yakakwana kana kuti masero anopesana neiyo insulin inogadzirwa.

Kana ikasatarisirwa nemazvo, izvi zvinogona kukonzera kudya kwepamusoro-carb kuchikonzera mashuga eropa eropa kana anogara aine huwandu hwakawanda hweshuga yeropa, ese ari maviri akaipa kune hutano hwako.

93% yemakoriori mumabhanana anouya kubva ku carbs. Aya ma carbs ari muchimiro cheshuga, starch uye fiber (3).

Bhanana rimwe chete riri pakati nepakati rine magiramu gumi nemana eshuga uye magiramu matanhatu esitashi (3).

Mabhanana akakwirira muma carbs, ayo anoita kuti huwandu hweshuga yeropa hukwire kupfuura zvimwe zvinovaka muviri.

Bhanana Iinewo Fibre, Iyo Inogona Kuderedza Ropa Shuga Spikes

Kunze kwesitashi neshuga, bhanana repakati nepakati rine magiramu matatu efaera.

Wese munhu, kusanganisira vane chirwere cheshuga, vanofanirwa kudya huwandu hwakakwana hwefetabha yezvikafu nekuda kwekugona kwayo kubatsira hutano.

Zvisinei, fiber inonyanya kukosha kune vanhu vane chirwere cheshuga, sezvo inogona kubatsira kunonoka kugaya uye kutora kwe carbs ().

Izvi zvinogona kudzora mashuga eropa uye kuwedzera huwandu hweshuga yeropa ().

Imwe nzira yekumisikidza kuti chikafu chine carb chingakanganisa sei shuga yeropa ndeyokutarisa kune yayo glycemic index (GI).

Iyo glycemic index inoratidzira chikafu zvinoenderana nekuti yakawanda sei uye nekukurumidza sei iyo inomutsa mashuga eropa.

Zvikoro zvinomhanya kubva pa0 kusvika pa100 nezvikamu zvinotevera:

• Yakadzika GI: 55 kana zvishoma.
• Pakati GI: 56–69.
• Yakakwira GI: 70–100.

Kudya kunoenderana nepasi-GI chikafu kunofungidzirwa kuve kwakanyanya kunakira vanhu vane mhando 2 chirwere cheshuga (,,,,,).

Izvi zvinodaro nekuti zvekudya zvakaderera-GI zvinonwiwa zvishoma nezvishoma uye zvinokonzeresa kuwedzera zvishoma nezvishoma mumazinga eshuga eropa, pane makuru mahwekwe.

Pakazara, mabhanana mamakisi pakati pepasi nepakati pachiyero cheGI (pakati pe42-62, zvinoenderana nekuibva) (11).

Mukuwedzera kune shuga uye starch, mabhanana ane imwe fiber. Izvi zvinoreva kuti mashuga ari mumabhanana anononoka kugayiwa uye kupinzwa, izvo zvinogona kudzivirira mashuga eropa.

Girinhi (Risina kuibva) Mabhanana Ane Mushonga Unodzivira

Rudzi rwe carbs mubhanana rako rinoenderana nekuibva.

Mabhanana eGreen kana asina kuibva ane shuga shoma uye yakawanda starch (,).

Mastachi anodzivirira ane ngetani marefu eshuga (starch) ayo “asingagone” kugaya muchikamu chepamusoro chenhengo yako yekugaya ().

Izvi zvinoreva kuti zvinoshanda nenzira yakafanana nefiber, uye hazvizokonzere kuwedzera kwemazinga eshuga eropa.

Zvisinei, vanogona kubatsira kupa mabhakitiriya ane ushamwari mumatumbu ako, ayo akave akabatanidzwa nekuvandudzwa kwehutano hwemagetsi uye zviri nani kudzora shuga yeropa (,,,).

Muchokwadi, ongororo ichangoburwa pamusoro peshuga yekudzora shuga mukati mevakadzi vane chirwere cheshuga chechipiri vakawana zvimwe zvinonakidza. Vaya vanowedzera ne starch isingagadzirike vaive nehutachiwana hweropa kudzora pane avo vasina kupfuura masvondo masere ().

Zvimwe zvidzidzo zvakawana starch isingagadzirike kuva nemhedzisiro kune vanhu vane chirwere cheshuga cheshuga. Izvi zvinosanganisira kuvandudza insulin senzwi uye kudzikisa kuzvimba (,,,).

Basa rekusagadzikana starch murudzi rwe1 chirwere cheshuga harinyatso kujeka.

Mabhanana eGreen (asina kuibva) ane starch isingamiriri, isingamutse shuga yeropa uye inogona kutovandudza kudzora kweshuga yeropa kwenguva refu.

Mhedzisiro yeBanana paRopa Shuga Inoenderana neRipeness yayo

Yebhanana yeyero kana yakaibva ine starch isinganyorwi kupfuura mabhanana girini uye shuga yakawanda, iyo inokurumidza kufonyiwa kupfuura starch.

Izvi zvinoreva kuti mabhanana akaibva zvakakwana ane GI yepamusoro uye anozoita kuti shuga yako yeropa ikwire nekukurumidza kupfuura mabhanana girini kana asina kuibva ().

Yero, mabhanana akaibva ane shuga yakawanda pane yakasvibira, isina kuibva. Izvi zvinoreva kuti zvinokonzeresa kukura kukuru kweshuga reropa rako.

Kukura kwechikamu kwakakosha

Kubvaruka handicho chega chinhu kana zvasvika pahuwandu hweshuga mubanana rako.

Saizi zvakare inokosha. Iyo yakakura bhanana, iwe unowedzera macarbs.

Izvi zvinoreva kuti bhanana hombe rinova nemhedzisiro huru pashuga yeropa rako.

Ichi chikamu-saizi mhedzisiro inonzi iyo glycemic mutoro.

Mutoro weGlycemic unoverengerwa nekuwanza iyo glycemic index yechikafu nehuwandu hwecarbs mukushandira, wobva wapatsanura iyo nhamba ne100.

Chikamu chinosvika pasi pegumi chinoonekwa sechakaderera, 11-19 iri pakati uye inopfuura makumi maviri iri pamusoro.

Heino huwandu hweanofungidzirwa e carbs muhukuru hwakasiyana hwemabhanana (3):

• Yakawedzera bhanana diki (6 inches kana zvishoma): 18.5 magiramu.
• Bhanana diki (ingangoita 6-6.9 inches): 23 magiramu.
• Yepakati bhanana (7-7.9 inches inches): 27 magiramu.
• Bhanana hombe (masendimita masendimita masere kusvika masendimita masere). 31 magiramu.
• Yakawedzera bhanana hombe (9 inches kana kureba): 35 magiramu.

Dai mabhanana aya ese akange akaibva zvakakwana (GI ye62), mutoro wavo weglycemic waibva kubva pagumi nemana pane rimwe bhanana diki kusvika kuna makumi maviri nemaviri.

Kuti uone kuti haukonzeri shuga yako yeropa kuti ikwire zvakanyanya, zvakakosha kuti uzive hukuru hwebhanana rauri kudya.

Hukuru hwebhanana hwaunodya hunosarudzira zvazvingaita pashuga reropa rako. Iyo yakakura bhanana, iyo yakawanda carbs iwe yauchadya uye iyo yakakura kuwedzera kwako kweropa shuga ichave.

Mabhanana Akachengeteka Kune Vanorwara Neshuga Here?

Yakawanda generic dhayeti mirayiridzo yechirwere cheshuga inokurudzira kutevera chikafu chine hutano, chakaringana chinosanganisira michero (,,).

Izvi zvinodaro nekuti kudya michero nemiriwo kwakabatana nehutano hwakanaka uye nenjodzi yakaderera yezvirwere, senge chirwere chemwoyo uye mimwe kanzira (,,).

Vanorwara neshuga vari pangozi yakatonyanya kukura yezvirwere izvi, saka kudya michero nemiriwo zvinokwana (()).

Kusiyana neshuga yakanatswa zvigadzirwa semacandi uye keke, iwo macarbbs mune michero senge mabhanana anouya nefibre, antioxidants, mavitamini uye mamineral.

Kunyanya, mabhanana anokupa iwe faibha, potasium, vhitamini B6 uye vhitamini C. Iwo anewo mamwe ma antioxidants uye anobatsira zvinomera zvinomera ().

Imwe ongororo ichangoburwa yakatarisa mhedzisiro yekudzora michero pashuga yeshuga yekudzora kwevanhu makumi matanhatu nevatanhatu vane chirwere cheshuga chechipiri ().

Vakaona kuti kuraira vanhu kuti vasadya zvinopfuura zvidimbu zviviri zvemichero pazuva zvakakonzera kuti vanhu vadye michero shoma.

Nekudaro, ivo vakaona zvakare kuti kudya michero shoma hakuna kuvandudza kudzora kweshuga muropa, kuonda kana kutenderera kwechiuno.

Kune vanhu vazhinji vane chirwere cheshuga, michero (kusanganisira mabhanana) sarudzo yakanaka.

Imwe yakasarudzika kune iyi ndeye kana uri kutevera yakaderera-carb chikafu chekudzora chirwere cheshuga. Kunyangwe bhanana diki rine zvakapoteredza 22 gramu e carbs, iyo inogona kunge yakawandisa kune yako chirongwa chekudya.

Kana iwe uchikwanisa kudya mabhanana, zvakakosha kuti uzive kuibva uye kukura kwebhanana kuti kudzikise kushanda kwaro padanho reshuga reropa rako.

Zvibereko zvakaita semabhanana chikafu chine hutano chine fiber, mavitamini uye zvicherwa. Unogona kusanganisira mabhanana mune chikafu chako, kunyangwe uine chirwere cheshuga.

Maitiro Ekudya Mabhanana Paunenge Uine Chirwere cheshuga

Kana iwe uine chirwere cheshuga, zvinokwanisika kunakidzwa nezvibereko zvakaita semabhanana sechikamu chekudya zvine hutano.

Kana iwe uchida mabhanana, iwo matipi anotevera anogona kubatsira kudzikisira mhedzisiro yavo pamazinga eshuga eropa rako:

• Tarisa chikamu chako chikamu: Idya bhanana diki kuti udzikise huwandu hweshuga hwaunodya panguva imwechete.
• Sarudza bhanana rakasimba, rinenge raibva: Sarudza bhanana risina kunyanya kuibva kuitira kuti zvemukati zveshuga zviderere.
• Paradzira michero yako kudya mukati mezuva rose: Paradzira michero yako yekudya kuti ubatsire kuderedza glycemic mutoro uye chengeta shuga yako yeropa yakasimba.
• Idye pamwe nezvimwe zvekudya. Nakidzwa nemabhanana ako nezvimwe zvekudya, senge nzungu kana yakazara-mafuta yogati, kubatsira kunonoka kugaya uye kunwa kweshuga.

Kana iwe uine chirwere cheshuga, yeuka kuti zvese zvine carb zvine zvekudya zvinogona kukanganisa mashuga eropa revanhu zvakasiyana.

Naizvozvo, iwe ungangoda kuongorora kuti kudya mabhanana kunokanganisa sei shuga yako yeropa uye kugadzirisa maitiro ako ekudya zvinoenderana.