Vanhu Vane Chirwere cheshuga Vanogona Kudya Vakaomeswa?

Zvemukati

• Ndinogona here kudya mazambiringa akaomeswa?
• Nei mazambiringa akanakira iwe
• Vanogona kubatsira kudzora shuga yeropa?
• Chii chinonzi glycemic index?
• Ko mazambiringa anowira kupi pachiyero?
• Anopa hutano kudya matipi echirwere cheshuga
• Hutano mazambiringa akaomeswa
• Nguva yekutaura nepro
• Chinokosha

Kunyangwe iwe uchidya ivo voga, musaladi, kana kumwayiwa pamusoro peoatmeal, mazambiringa akaomeswa anonaka uye inzira ine hutano yekugutsa zino rako rinotapira.

Asi, unogona kushamisika kana zvakanaka kudya mazambiringa akaomeswa, anozivikanwawo semazambiringa akaomeswa, kana uine chirwere cheshuga.

Pane zvakawanda zvisirizvo pamusoro peizvo vanhu vane chirwere cheshuga vanogona uye vasingakwanise kudya. Uye kumwe kufunga kusiri iko kwekuti chikafu chine shuga - kusanganisira michero - chakazara zvachose.

Asi chokwadi ndechekuti, vanhu vanorarama nechirwere cheshuga vanogona kuva nemazambiringa akaomeswa nemimwe michero.

Muchokwadi, michero sarudzo yakanaka nekuti ine zvakawanda zve:

• faibha
• mavhitaminzi
• zvicherwa

Vanhu vanorarama nechirwere cheshuga - kana chero munhu pachinhu ichocho, vanofanirwa kudya kudya kwakaringana, uko kunosanganisira zvikamu zvine hutano zvemichero. Zvakadaro, zvakakosha kuti unzwisise kuti mazambiringa akaomeswa anokanganisa sei glycemic manejimendi.

Ndinogona here kudya mazambiringa akaomeswa?

Chinokosha ndechekuti hongu. Unogona kudya mazambiringa akaomeswa kana uine chirwere cheshuga. Ehezve, izvi hazvireve kuti iwe unofanirwa kutora akazara mabhokisi emazambiringa chero nguva iwe paunoda.

Mazambiringa muchero, uye semamwe marudzi emichero, inosanganisira shuga chaiyo. Saka nepo mazambiringa akaomeswa akachengeteka kudya, kuenzanisa chinhu chakakosha kudzivirira spike mushuga yeropa.

Ramba uchifunga kuti muchero, kunyange uine hutano, une makabhohaidhiretsi. Kunyangwe iwe uchinge uine muchero sechikafu, iwe unofanirwa kuuverenga sechikamu chekudya kwako kuti uve nechokwadi chekuti haudye yakawanda yakawanda servings yemakabhohaidhiretsi.

Kazhinji, 2 mashupuni (tbsp) emazambiringa akaomeswa ane gumi nemashanu magiramu (g) ​​emakabohydrate.

Nei mazambiringa akanakira iwe

Zvakafanana nemimwe michero, mazambiringa akawandisa mune macalorie uye ane huwandu hwehutano hwakakwana.

Semuenzaniso, 1/4 mukombe wemazambiringa akaomeswa anongova nemakumi maviri emakori. Inosanganisirawo 2 g yezvokudya fiber, 25 milligrams (mg) ye calcium, uye 298 mg ye potassium.

Fiber inogona kukubatsira kuti unzwe uzere kwenguva yakareba, uye zvinopa kugaya kudya.

Calcium inobatsira muviri wako kuchengetedza uye kuvaka mapfupa akasimba. Potasiamu inodzivirira yako sisitimu shungu uye mhasuru simba, uye zvakare inobatsira kudzikamisa chiyero chemvura.

Vanogona kubatsira kudzora shuga yeropa?

Kudya mazambiringa akaomeswa kunogona kubatsira kudzora glycemic control mushure mekudya.

Mune, vatsvagurudzo vakaongorora vatori vechikamu vane hutano - vanhurume vana nevakadzi vatanhatu - kuti vaone kuti mazambiringa akaomesesa sei kudzora glycemic.

Vatori vechikamu vakadya mana emangwanani kudya pamusoro pe2- kusvika 8-vhiki nguva. Vatsvaguriri vakaongorora yavo glucose uye insulin mazinga anopfuura maviri-awa nguva mushure mekudya kwega kwega.

Vaive nezvikafu zviviri zvemangwanani zvechingwa chena uye kudya kwemangwanani kwemazambiringa akaomeswa.

Vatsvakurudzi vakaona kuti mushure mekudya kwemazambiringa akaomeswa, vatori vechikamu vaive neakanyanya kudzikira glucose uye insulin mhinduro zvichienzaniswa mushure mekudya chingwa chichena.

Izvi zvakawanikwa zvakatungamira vaongorori kupedzisa kuti mazambiringa akaomeswa anogona kuita mhinduro yakanaka paglycemic response.

Chii chinonzi glycemic index?

Izvo zvakakoshawo kuti unzwisise uko mazambiringa akaomeswa anowira pane glycemic index.

Iyo glycemic index iri chaizvo chiyero chinomira makabhohaidhiretsi zvichienderana nekukurumidza kwavanosimudza mashuga eropa.

Kune vanhu vanorarama nechirwere cheshuga, kudya chikafu chine yakaderera kana yepakati glycemic index kunogona kubatsira kubata yavo shuga yeropa uye pakupedzisira kubatsira kubata yavo chirwere cheshuga.

Ko mazambiringa anowira kupi pachiyero?

Izvo zvakakosha kuti uzive kuti michero inowanzo kuve yakadzika pane iyo glycemic index nekuti ine fiber uye fructose. Asi mimwe michero, yakaita semazambiringa akaomeswa, ane chinzvimbo chiri pakati nepakati.

Izvi hazvirevi kuti mazambiringa akaomeswa haakwanise kudyiwa. Asi zvakare, kiyi iri kuvadya zvine mwero.

Ramba uchifunga kuti mimwe michero zvakare ine yepakati chinzvimbo, kusanganisira:

• cranberries inotapira
• mazuva
• mavise
• mananazi

Kana iwe ukafunga zvekudya pamazambiringa akaomeswa, ita shuwa kuti unochengeta zvikamu zvako zvidiki uye unongodya imwechete inoshumira panguva.

Zvinoenderana neiyo, carb inoshumira iri 15 g. Saka ingodya chete 2 mashupuni emazambiringa akaomeswa panguva.

Sezvo kushomeka kwemazambiringa akaomeswa kusingakwanise kukuzadza iwe, funga kudya mazambiringa sechikamu chekudya kana seyapakati pekudya.

Mazambiringa ese anogona kunge achigutsa. Sezvo iyo yekuomesa ichiisa shuga mumazambiringa akaomeswa, mazambiringa ane shuga shoma uye anodzika pazasi pane glycemic index.

Anopa hutano kudya matipi echirwere cheshuga

Zvakakosha kune wese munhu - kunyanya vanhu vanorarama nechirwere cheshuga - kusanganisira michero sechikamu chezvemazuva ese zvekuyedza kudya chikafu chine hutano.

Kudya zvine hutano kunopa hupenyu hwako hwese, kusanganisira kukubatsira iwe kuchengetedza huremu hwako hwakanaka. Inogona zvakare kukubatsira iwe kuchengetedza yako simba reyero, ichiita kuti unzwe kunakirwa kubva mukati nekunze.

Chirongwa chakanaka chekudya chinosanganisira zvikamu zvine hutano zve:

• michero
• miriwo
• tsanga dzose
• mukaka une mafuta mashoma kana asina mafuta

Izvo zvakakoshawo kuisa mapuroteni akaonda muchikafu chako:

• hove
• nyama dzakaonda
• huku
• mazai
• bhinzi

Ive neshuwa yekuganhurira kudya kwako kwesodium uye yakawedzera shuga. Paunenge uchitenga michero yemumagaba, majusi emichero, uye zvinwiwa, ita shuwa kuti chinyorwa hachina kuwedzera shuga.

Uye kunyange zvakanaka kuti uwane zvinonaka zvinotapira pano neapo, ganhurira kudya zvihwitsi, makeke, uye makuki, izvo zvinogona kukwidza shuga yeropa uye kukanganisa kukanganisa kwako kwehuremu.

Chikamu manejimendi chakakosha kudzivirira kunwa akawandisa macalorie, izvo zvinogona kutungamira mukurema.

Kubatsira kubata zvikamu zvako:

• tenga mahwendefa madiki eimba yako
• idya zvidiki zvidiki zvechikafu kazhinji kwazvo mukati mezuva rese.
• idya zvishanu kana zvitanhatu zvidiki pazuva pane matatu makuru ekudya

Hutano mazambiringa akaomeswa

Haufanire kungodya mazambiringa akaomeswa sechikafu. Uri kutsvaga nzira dzekugadzira dzekunakidzwa nemuchero uyu wakaomeswa?

Heano mashoma mashoma ane mazambiringa akaomeswa maungaedza nhasi kubva kuAmerican Diabetes Association:

• Brown mupunga uye edamame saladi
• Ingrid Hoffman's Veracruz -style tsvuku snapper
• Kurumidza broccoli slaw
• Yakakangwa huku uye arugula saladi
• Sunflower broccoli layer saladhi
• Yakakangwa Indian cauliflower yakakandwa nehukupeas uye cashew
• Sautéed mwana sipinashi ine currants uye mapine nzungu
• Pepper isina kuvharwa yeMediterranean

Nguva yekutaura nepro

Kunamatira nechikafu chine hutano, chakaringana uye kuziva zvekudya kwakakosha mukugadzirisa chirwere cheshuga.

Kana iwe uri kutora yako chirwere cheshuga mishonga, asi uchiri kuomerwa nekuchengetedza shuga rako reropa mukutarisa, chikafu chako chingave chiri dambudziko.

Chirwere cheshuga chisina kunyatsogadziriswa chinogona kutungamira kumatambudziko mazhinji, anosanganisira:

• kukuvara kwetsinga
• kukuvara kweitsvo
• kukuvara kwetsoka
• chirwere chemwoyo (chirwere chemwoyo uye kurohwa)

Kana iwe uchinetseka kufunga zvekudya, taura nemupi wako wezvehutano. Ivo vanogona kukuendesa iwe kune ane chirwere cheshuga dietitian kana akasimbiswa cheshuga mudzidzisi uyo anogona kukubatsira iwe kugadzira chirwere cheshuga chikafu chirongwa.

Chinokosha

Kana iwe uri kurarama nechirwere cheshuga, shamwari dzinofunga-zvakanaka uye mhuri inogona kutaura kuti haugone kudya mazambiringa akaomeswa kana mamwe marudzi emichero.

Nekudaro, michero sosi huru yesosi uye ine zvimwe zvinovaka muviri. Michero yakawanda zvakare inodzika yakadzika kana yepakati pane glycemic index, zvinoreva kuti iwe unokwanisa uye unofanirwa kuisa izvi zvekudya sechikamu chekudya zvine hutano, zvine mwero.

Kiyi yekudya uye kunakidzwa neyakaomeswa ndeye kusadya zvakanyanya. Kugadzirisa shuga yako yeropa kwakakosha kudzivirira kusagadzikana kweshuga.

Kana iwe usingazive chekudya kana kuda rubatsiro nekuita sarudzo dzakanaka dzechikafu, taura nemupi wako wezvehutano, chiremba wezvekudya, kana mudzidzisi weshuga.