Vanhu Vane Chirwere cheshuga Vanogona Kudya Mazuva?

Zvemukati

• Nei misi ichinetsa?
• Mazuva anokanganisa sei shuga yeropa
• Chinokosha

Misi ndiyo michero inotapira, ine nyama yemuti wemuchindwe. Izvo zvinowanzotengeswa semichero yakaomeswa uye zvinonakidzwa pachavo kana mumasmoothies, madhiri, uye zvimwe ndiro.

Nekuda kwekutapira kwavo kwechisikigo, kukanganisa kwavo pashuga yeropa kunogona kuve kunetsekana kune avo vane chirwere cheshuga.

Ichi chinyorwa chinoongorora kana vanhu vane chirwere cheshuga vanogona kudya zvakachengeteka mazuva.

Nei misi ichinetsa?

Misi inorongedza kutapira kwakawanda mukurumwa kudiki. Icho chisikwa chepanyama chefructose, iyo mhando yeshuga inowanikwa muchero.

Zuva rega rega rakaomeswa, rakapetwa (anenge magiramu makumi maviri nemana) rine mazana matanhatu emakori uye anosvika magiramu gumi nemana e carbs ()

Mazinga eshuga eropa anogona kuve akaomarara kubata pakati pevanhu vane chirwere cheshuga, uye avo vane chirwere ichi vanowanzo kurairwa kuti vazive kudya kwavo carb.

Kupihwa yavo yepamusoro carb zvemukati, misi inogona kukwidza kunetseka.

Nekudaro, kana ikadyiwa zvine mwero, misi inogona kuve chikamu chekudya zvine hutano kana uine chirwere cheshuga (,).

Zuva rimwe chete rakaomeswa rinorongedza angangoita magiramu maviri efaera, kana 8% yeiyo Mazuva ese Kukosha (DV) (,).

Izvi zvakakosha, sezvo chikafu chezvekudya chinobatsira muviri wako kupinza carbs pakumhanya zvishoma, izvo zvinonyanya kukosha kune vanhu vane chirwere cheshuga. Iwo anononoka carbs akaomeswa, iyo isingaite shuga yako yeropa ndeye kukanda mushure mekudya ().

Misi inozvirumbidza inoyevedza zvinovaka muviri asi inotapira kwazvo. Asi, zvakazara nefibre, izvo zvinobatsira muviri wako kupinza shuga dzayo zvishoma nezvishoma. Kana ichidyiwa zvine mwero, ivo sarudzo yakachengeteka uye ine hutano kune vanhu vane chirwere cheshuga.

Mazuva anokanganisa sei shuga yeropa

Iyo glycemic index (GI) inzira yekuyera kukonzeresa kwema carbs padanho rehuga reropa rako ().

Inoyerwa pachiyero che0 kusvika 100, ine glucose yakachena (shuga) yakapihwa se100 - yakanyanya shuga yako yeropa inogona kukwirisa mushure mekudya chikafu.

Yakadzika GI carbs ine GI ye55 kana yakaderera, nepo avo vane yakakwira GI vanoverengerwa pamakumi manomwe kana pamusoro. Pakati peGI carbs gara pakati nepakati neGI ye56-69 ().

Mune mamwe mazwi, chikafu chine yakaderera GI chinokonzeresa kushomeka kushanduka kweshuga yeropa uye insulin mazinga.

Kune rimwe divi, chikafu chine GI yakakwira chinokurumidza kukora shuga yeropa. Izvi zvinogona kazhinji kutungamira mukuparara kweshuga muropa, kunyanya kune vanhu vane chirwere cheshuga, vane miviri ine nguva yakaoma kudzora kusiana uku.

Vanhu vane chirwere cheshuga vanofanirwa kuedza kunamatira kuzvikafu zvine yakaderera GI. Izvi zvinovabatsira kubata mashuga eropa. Mune avo vane rudzi rwechipiri chirwere cheshuga, shuga inogona kuunganidzwa muropa uye ichikwira kune nhanho dzakakwira mwero.

Neraki, kunyangwe kutapira kwavo, misi ine yakaderera GI. Izvi zvinoreva kuti, kana ichidyiwa zvine mwero, ivo vakachengeteka kune vanhu vane chirwere cheshuga.

Imwe ongororo yakaongorora maGI e1.8 ounces (50 gramu) e5 akasiyana marudzi emisi. Yakaona kuti kazhinji vane yakaderera GI, iri pakati pe44 ne53, iyo inogona kusiyana zvishoma zvichienderana nerudzi rwezuva ().

Pakange pasina musiyano wakakosha mumazuva 'GI kana ichiyerwa muvanhu vane uye vasina chirwere cheshuga ().

Chimwe chiyero chinobatsira chechikafu pane shuga yeropa glycemic mutoro (GL). Kusiyana neGI, GL maakaunzi echikamu chakadyiwa uye huwandu hwe carbs mune iyo chaiyo inoshumira ().

Kuti uverenge GL, wedzera chikafu cheGI nema gramu e carbs muhuwandu hwauri kudya uye ugovanisa iyo nhamba ne100.

Izvi zvinoreva kuti maviri akaomeswa mazuva (48 magiramu) angave aine anenge magiramu makumi matatu nematanhatu e carbs uye GI ingangoita makumi mana nepfumbamwe. Izvo zvinotara kune GL ingangoita 18 (,,).

Carbs ine yakaderera GL iri pakati pe1 ne10; yepakati GL carbs ari pakati pe11 ne19; nepo yakakwira GL carbs kuyera mukati pa20 kana pamusoro. Izvi zvinoreva kuti chinwiwa chine mazuva maviri anotakura ane svikiro GL.

Kana iwe uine chirwere cheshuga, vavarira kusadya anopfuura gumi kana maviri mazuva panguva. Kudya ivo padivi pechinowanikwa cheprotein - senge shoma nzungu - zvakare inobvumidza ayo carbs kugayiwa zvishoma zvishoma zvishoma, zvichiwedzera kubatsira kudzivirira shuga yeropa spikes.

Misi ine yakaderera GI, zvinoreva kuti ivo vashoma mukana wekukanda mashuga eropa rako, zvichivaita sarudzo yakachengeteka kune vanhu vane chirwere cheshuga. Zvakare, misi ine svikiro GL, zvinoreva kuti 1 kana maviri michero panguva imwe sarudzo yakanaka.

Chinokosha

Mazuva anozvirumbidza chimiro chinoshamisa chehutano uye kutapira kwechisikigo.

Nekuti ivo chaivo sosi sosi ye fructose, vanogona kuve kunetsekana kune vanhu vane chirwere cheshuga.

Nekudaro, nekuti ivo vane yakaderera GI uye yepakati GL, ivo vakachengeteka kune avo vane chirwere cheshuga zvine mwero - izvo zvinoshandura kusapfuura 1 kusvika 2 mazuva panguva.