Zviyo Zvakanakisa Kune Vane Chirwere cheshuga

Zvemukati

• Zviyo zvine hutano zvinotanga nehura dzakazara
• Paunenge uchiverenga iwo mavara ezviyo mabhokisi…
• Punch iyo neprotein nenzungu
• Ita pamusoro payo nemukaka kana chinotsiva chemukaka
• Kudzivirira rudzi rwechipiri chirwere cheshuga
• Kutora
• Ita izvi
  
• Dzivisa izvi
  

Mutsara wekutanga wezuva

Hazvina mhosva kuti une chirwere cheshuga chakadii, kuchengetedza huwandu hweropa rako mukati mehutano hwakakosha. Uye kutanga zuva nekudya kwemangwanani kwakanaka kune rimwe danho raunotora kuti uwane izvozvo.

Kudya kwemangwanani kunofanirwa kuve chikafu chakaringana chine mapuroteni akakwana, makabhohaidhiretsi, uye mafuta ane hutano. Inofanirawo kuve yakaderera mushuga yakawedzerwa uye ine fiber yakawanda uye zvinovaka muviri.

Kana iwe uine chirwere cheshuga, unogona kunge uchitoziva nezve glycemic index (GI). Iyo GI inzira yekuyera kuti nekukurumidza sei chikafu chine makabhohaidhiretsi chinokwidza eropa glucose mazinga.

Carbohydrate inokupa iwe simba raunoda kuti utange zuva rako. Asi kugaya makabhohaidhiretsi nekukurumidza kunogona kukonzera kuti huwandu hweshuga yeropa rako hunyorove.

Zvikafu zvine yakaderera GI zviri nyore pane muviri wako kupfuura izvo zvine yakakwira GI. Dzinogayirwa zvishoma zvishoma uye kudzikisira mapikicha mushure mekudya. Ichi chinhu chekuchengetedza mupfungwa kana uchisarudza zviyo zvemangwanani.

Izvo zvakakosha kuti uzive izvo zvinhu zvinokanganisa iyo GI. Kugadzira, nzira dzekubika, uye nemhando yezviyo zvinogona kukanganisa kukurumidza kuchimbiswa kwechikafu. Zviyo zvinonyanya kugadziriswa zvinowanzove zvine GI yepamusoro kunyangwe iine fiber yakawedzerwa kwavari.

Kusanganisa chikafu kunogona kukanganisa GI. Kuva nemapuroteni uye mafuta ehutano nechero yako kunogona kubatsira kudzivirira spikes mushuga yeropa.

Zviyo zvine hutano zvinotanga nehura dzakazara

Kudya kwemangwanani kune hutano kuri nyore kugadzirira kunogona kunge kuri nyore sembiya yezviyo, chero ukasarudza zvine hungwaru.

Chitoro chezviyo cereal aisle yakarongedzwa kumusoro nezviyo zvinogutsa zino rako rinotapira asi zvinokanganisa mazinga eglucose. Mazhinji ezviyo zvakakurumbira anonatsa zviyo neshuga kumusoro kwezvinyorwa zvezvinhu. Zviyo izvozvo zvine zvinovaka muviri zvishoma uye akawanda macalorie asina chinhu. Izvo zvinogona zvakare kukonzera spike muropa rako glucose mazinga.

Ndosaka zvakakosha kuti uverenge zvinyorwa zvakanyatsonaka. Tarisa zviyo zvinonyora zviyo zvakakwana sechinhu chekutanga. Mbeu dzakanatswa dzinobviswa bran uye hutachiona panguva yekugadzirisa, izvo zvinoita kuti dzive neutano husina kutsarukana.

Mbeu dzese dzinosanganisira iyo yose tsanga tsanga, inova sosi yehutano hwakanaka. Fiber chinhu chakakosha pane chako chikafu. Inobatsira kudzora yako mashuga eropa uye inoderedza njodzi yako yechirwere chemwoyo. Mbeu dzese dzine zvakare mavitamini akawanda uye mamineral.

Kazhinji unogona kuwana dzinotevera tsanga dzese muzviyo zvekuseni:

• oatmeal
• hupfu hwese hwegorosi
• gorosi bran
• hupfu hwese
• bhari
• mupunga wakasvibira
• sadza remusango
• buckwheat

Sekureva kweAmerican Diabetes Association, yakakungurutswa oatmeal, simbi-yakatemwa oatmeal, uye oat bran zvese zvakaderera zvigadzirwa zveGI, zvine kukosha kweGI kwe55 kana pasi. Kurumidza oats vane yepakati GI, ine kukosha kwe56-69. Chibage chinovhuvhuta, mupunga unozvitutumadza, branflakes, uye oatmeal yekukurumidza inoonekwa seyakakwira GI chikafu, ine kukosha makumi manomwe kana kupfuura.

Panzvimbo pekushandisa ipapo inopisa inopisa zviyo mapaketi, funga kugadzira batch yezvakazara kana simbi-yakatemwa oats yevhiki uye kuichengeta mufiriji. Pisai chikamu kwemaminetsi mashoma mu microwave mangwanani ega ega uye unenge uine chibage chine hutano chinozo gayiwa zvishoma nezvishoma.

Paunenge uchiverenga iwo mavara ezviyo mabhokisi…

Chengeta ziso kunze kune zvakavanzika zvigadzirwa. Sekureva kweAmerican Diabetes Association, iwe unofanirwa kusarudza zviyo zvine angangoita matatu magiramu efibisi uye asingasviki magiramu matanhatu eshuga pakushanda.

Dambudziko nderekuti shuga ine akawanda ma aliases uye inogona kuratidza pane zvinongedzo zvinyorwa kakawanda. Rangarirawo, kuti zvinongedzo zvakarongedzwa mukudzika kwehurongwa hwekuti yakawanda sei chikafu chine. Kana paine matatu marudzi eshuga akanyorwa mune epamusoro zvigadzirwa, haizove sarudzo yakanyanya kunaka.

Iyo Harvard Chikoro cheRuzhinji Hutano chinopa urwu runyorwa rwezvinotapira izvo zvinogona kuoneka pane zvinyorwa zvekudya:

• agave nekita
• shuga tsvuku
• makwande emakanda
• nzimbe shuga
• chibage chinotapira
• chibage manyuchi
• crystalline fructose
• dextrose
• jusi renzimbe rakabuda
• fructose
• jisi yemichero inoisa mukati
• shuga
• uchi
• high-fructose chibage sirasi
• shandura shuga
• chimera sirasi
• maltose
• maple manyuchi
• manyuchi
• shuga mbishi
• sucrose
• manyuchi

Usakanganwa kuramba uchitarisa zinga re sodium mune yako cereal, futi.Zvinoenderana neMayo Clinic, iwe unofanirwa kunwa isingasviki 2,300 mg yesodium pazuva.

Punch iyo neprotein nenzungu

Kana uchinge wasarudza gorosi rezviyo rakazara, unogona kuwedzera nzungu sosi yeprotein. Ivo zvakare vachapa yekuwedzera magadzirirwo uye kuravira.

Kuwedzera mapuroteni kunogona kukubatsira kudzora shuga rako reropa pakudya kwemangwanani uye zvinogona zvakare kukubatsira iwe kudzora nhanho dzako mushure mekudya kwemasikati. Iwe unogona zvakare kudya isina kugadzirwa yogati yogati, mazai, kana zvimwe zvekudya zvine mapuroteni ane hutano kutenderera kudya kwako kwekuseni.

Nzungu dzisina kuvhurwa, senge walnuts, maarumondi, uye pecans, dzinogona kuwedzera kumera kuzviyo zvako. Izvo zvine moyo-hutano monounsaturated uye polyunsaturated mafuta. Asi ivo zvakare akakwirira zvakanyanya mumakoriori, saka idye zvine mwero.

Zvichienderana nechirongwa chako chekudya, kuwedzera muchero kuchirimwa chako kunogona kuwedzera kutapira. Ingo rangarira kuverenga izvi mune yako carb kuverenga kana iwe uchiverenga carbs, kana kubata chikamu. Michero yese kuwedzera kukuru kuchikafu, uye avo vane ganda rakawanda, senge mabriji, vanowedzera kunyange fiber yakawanda pakudya kwako.

Ita pamusoro payo nemukaka kana chinotsiva chemukaka

Funga kuwedzera hafu yekapu yemukaka kana yemukaka kutsiva kune yako mbiya yezviyo kana ichienderana nechirongwa chako chekudya. Ramba uchifunga kuti mukaka une mamwe mashuga echisikigo. Mukaka wakasviba, 1 muzana, kana 2 muzana mukaka unogona kutora nzvimbo yemukaka wakazara kana iwe uchida kudya mashoma macalorie uye mashoma akazara mafuta.

Iwe unogona zvakare kushandisa mukaka we soy kana mukaka wealmond kana iwe uine kusagadzikana kweiyo lactose kana usingade mukaka wemukaka. Mukaka usina soya wakasvinwa wakafanana nemukaka wemombe mune zvine makabhohaidhiretsi. Unsweetened mukaka wemuarumondi une mashoma makabhohaidhiretsi uye macalorie kupfuura emukaka kana mukaka we soy.

Kudzivirira rudzi rwechipiri chirwere cheshuga

Kunyangwe iwe usina chirwere cheshuga, kudya zvakaderera zveGI chikafu chisarudzo chine hutano. Sekureva kweHarvard Chikoro cheHuzhinji Hutano, chikafu chakazara mumacarhydrate akacheneswa chinogona kuwedzera njodzi yako yekukudziridza rudzi rwechipiri chirwere cheshuga.

Kune rimwe divi, chikafu chine hupfumi hwakazara chinogona kudzikisira njodzi yako yekukura chirwere cheshuga chechipiri. Izvi zvinodaro nekuti tsanga dzese dzinokonzeresa shuga yako yeropa kuti ikwire zvishoma nezvishoma, zvinoisa kushushikana kushoma pane kugona kwemuviri wako kugadzira insulin.

Kana iwe ukasarudza zvine hungwaru, inopisa kana inotonhora zviyo zvemangwanani zvinogona kupa inokurumidza uye ine hutano mangwanani sarudzo. Paunenge uchigadzira yako yezviyo sarudzo, sarudza zvigadzirwa zvakakwirira mune fiber uye zviyo zvakakwana, asi zvakaderera mushuga, sodium, uye macalorie.

Tungamira pamusoro pezviyo zvako nemuchero mudiki, nzungu, kana zvimwe zvinopa hupfumi zvinovaka pamwe nemukaka kana mukaka chinotsiva chikafu chako.

Kutora

Ita izvi

• Sarudza zviyo zvine zviyo zvizere, senge yakakungurutswa oatmeal, simbi-yakatemwa oatmeal, uye yakakungurwa bran.
• Wedzera mapuroteni nemapungu ekuravira uye magadzirirwo.

Dzivisa izvi

• Gara kure nezviyo zvakakwirira pane iyo glycemic index, senge chibage chinobvongodzwa, mupunga unozvitutumadza, bran flakes, uye pakarepo oatmeal.
• Usasarudze zviyo zvinonyora zviyo zvakanatswa uye mashuga semhando yepamusoro.