Chirwere cheshuga uye Kona Kudya: Kwakanaka here?

Zvemukati

• Unogona here kudya chibage kana uine chirwere cheshuga?
• Chibage
• Glycemic indekisi yechibage
• Glycemic mutoro wechibage
• Yakadzika-carb, yakakwira-mafuta kudya vs yakakwira-carb, yakaderera-mafuta kudya
• Kudya chibage kune zvakwakanakira here?
• Yakakwirira-fructose chibage sirasi
• Tora woenda nazvo

Unogona here kudya chibage kana uine chirwere cheshuga?

Hongu, unogona kudya chibage kana uine chirwere cheshuga. Chibage manyuko esimba, mavitamini, zvicherwa, uye faibha. Iyo zvakare yakaderera mune sodium uye mafuta.

Izvo zvakati, tevera rairo yeAmerican Diabetes Association. Seta muganho wezuva nezuva weuwandu hwe carbs iwe yauri kuronga kudya, uye chengeta iwo ma carbohydrate aunodya.

Chibage

Nzeve imwe yepakati yeko yakabikwa, yero, inotapira chibage inopa

• macalorie: 77
• makabhohaidhiretsi: 17.1 magiramu
• fiber fiber: 2.4 gramu
• shuga: 2.9 gramu
• faibha: 2.5 magiramu
• protein: 2.9 gramu
• mafuta: 1.1 gramu

Chibage chinopawo

• vhitamini A
• vhitamini B
• vhitamini C
• potasium
• magnesium
• iron
• zinc

Glycemic indekisi yechibage

Kuti chikafu chinokanganisa sei glucose yeropa (shuga yeropa) inoratidzwa neiyo glycemic index (GI). Chikafu chine GI kubva pa56 kusvika ku69 chikafu chepakati cheglycemic. Zvokudya zvine low-glycemic zvine zvibodzwa zvisingasviki makumi mashanu nezvishanu. Chikafu chine yakakwira-glycemic index (70 uye pamusoro) chinogona kuwedzera huwandu hweshuga yeropa rako.

Iyo glycemic index yechibage ndeye 52. Dzimwe dzakabatana maGI anosanganisira:

• gorosi tortilla: 46
• cornflakes: 81
• popcorn: 65

Kana iwe uine chirwere cheshuga, yako yekutarisa ichave pane yakaderera-GI chikafu. Kana iwe usingakwanise kuburitsa huwandu hwakakwana hwe insulin (mahormoni ayo anobatsira kugadzirisa shuga yeropa), uchave uine kuwanda kweropa glucose.

Zvikafu zvine yakakwira-GI kuburitsa glucose nekukurumidza. Zvikafu zvakaderera-glycemic zvinowanzoburitsa glucose zvishoma nezvishoma uye zvakadzikama, izvo zvinobatsira kuchengetedza glucose yeropa iri pasi pesimba.

Iyo GI yakavakirwa pachiyero che0 kusvika 100, iine zana iri pure glucose.

Glycemic mutoro wechibage

Kukura kwechikamu uye zvinodyiwa makabhohaidhiretsi zvinosanganiswa mune glycemic mutoro (GL), pamwe neglycemic index. Iyo GL yenhare yepakati yechibage ndeyegumi neshanu.

Yakadzika-carb, yakakwira-mafuta kudya vs yakakwira-carb, yakaderera-mafuta kudya

A yevarwere vane mhando 2 chirwere cheshuga ichifananidza mhedzisiro yeakaderera-carb, kudya kwemafuta akawanda maringe neakakwira-carb, kudya kwemafuta mashoma. Kunyangwe zvese zviri zviviri zvikafu zvakagadziridza avhareji mashuga eropa, huremu, uye kutsanya glucose, yakaderera-carb chikafu chakaita zvirinani zvakanyanya kune yakazara glucose kudzora.

Kudya chibage kune zvakwakanakira here?

Zvinoenderana neongororo ichangoburwa, kushandiswa kwakanyanya kwema flavonoid, senge anowanikwa muzviyo (boka rayo rakakura kwazvo re phenolic compounds), inoderedza njodzi yezvirwere zvisingaperi, kusanganisira chirwere cheshuga Chidzidzo chacho chakaratidza zvakare:

• Kudya zvine mwero kweinodzivirira starch (ingangoita gumi magiramu pazuva) kubva muchibage kunogona kudzora glucose uye insulin mhinduro.
• Kugara uchidya chibage chakazara kunovandudza hutano hwekugaya uye kunogona kudzikisa njodzi yekurwara nezvirwere zvisingaperi, senge rudzi rwechipiri chirwere cheshuga uye kufutisa.

Chidzidzo ichi chakaratidza kuti zvimwe zvidzidzo zvinodiwa pane bioactive macomputer echibage sekuenderana nehutano.

Yakakwirira-fructose chibage sirasi

High-fructose chibage manyuchi chinotapira chinoitwa nechibage. Inowanzowanikwa muzvokudya zvakagadzirwa. Kunyangwe, yakakwira-fructose chibage sosi inogona kusasimudza huwandu hweshuga yeropa zvakanyanya senge yakajairwa shuga, haikurudzire kuburitswa kwe insulini, ichisiya vanhu vane chirwere cheshuga vachida insulin kuti vadzore shuga yeropa.

Yakakwira-fructose chibage sosi inogona zvakare kutungamira kune leptin kuramba. Sekureva kwe Journal of Endocrinology, iyo hormone leptin inokonzeresa kuguta, ichirega uropi hwako huziva kuti muviri haudi kudya uye kupisa macalorie pamwero wakajairika.

Tora woenda nazvo

Kudya chibage kune zvakwakanakira, asi zvakakosha kuti unzwisise kuti huwandu hwayo hwe makabhohaidhiretsi hunokwidza sei glucose yeropa uye kukanganisa maitiro aunoita chirwere cheshuga.

Kunyangwe asiri munhu wese ane chirwere cheshuga anobata nenzira imwechete kune zvimwe zvekudya, kutevedzera marongero ezvekudya uye kuteedzera zvaunodya zvinogona kubatsira.