Chirwere cheshuga: Inotenderwa, Kudya kwakarambidzwa uye Menyu

Zvemukati

• Chikafu chinotenderwa mune chirwere cheshuga
• Yakakurudzirwa huwandu hwemichero
• Chikafu chakarambidzwa muchirwere cheshuga
• Mharidzo cheshuga menyu

Mune chikafu cheshuga, kunwa kweshuga yakapusa uye chikafu chine hupfu chena kunofanirwa kudzivirirwa.

Uye zvakare, zvinodawo kudzikisira kudyiwa kwehuwandu hwakawanda hwechero chikafu chine makabhohaidhiretsi mazhinji, kunyangwe akaonekwa seane hutano, senge michero, mupunga wakasviba uye oats. Izvi zvinodaro nekuti kuwanda kwemakabohydrate muchikafu chimwe chete kunomutsa kuwedzera kweglycemia, zvichitungamira kune isingadzorwe chirwere cheshuga.

Rudzi rwechipiri chirwere cheshuga ndiyo mhando inowanzo kuoneka semhedzisiro yekufuta zvakanyanya uye kudya kwakashata, kunoitika mukukura. Izvo zviri nyore kudzora uye kunatsiridza zvakanyanya nekukwana kwekudya, kuonda uye kuita kwese kuita kwomuviri.

Chikafu chinotenderwa mune chirwere cheshuga

Chikafu chinotenderwa muchikafu cheshuga ndechevaya vakapfuma nefibre, mapuroteni uye mafuta akanaka, akadai se:

• Mbeu dzese: hupfu hwegorosi, wholegrain mupunga uye pasta, oats, popcorn;
• Mbesa: bhinzi, soya, nyemba, nyemba, pizi;
• Muriwo zvachose, kunze kwemapatatisi, mbatatisi, mufarinya uye yam, sezvo iine huwandu hwakawanda hwe makabhohaidhiretsi uye inofanirwa kudyiwa muzvikamu zvidiki;
• Nyama muhuwandu, kunze kwenyama inogadzirwa, senge ham, turkey zamu, soseji, sausage, bhekoni, bologna uye salami;
• Zvibereko zvakawandisa, chero iyo 1 unit ichidyiwa panguva;
• Mafuta akanaka: avocado, coconut, maorivhi, kokonati mafuta uye bota;
• Mbeu dzemafuta: chestnuts, nzungu, nzungu, walnuts nemaamondi;
• Mukaka uye zvigadzirwa zvemukaka, uchingwarira kusarudza ma yoghurt pasina shuga yakawedzerwa.

Izvo zvakakosha kuti urangarire kuti tubers, senge mbatatisi, mbatatisi, mufarinya uye yamu chikafu chine hutano, asi nekuda kwekuti vakapfuma nemahydrohydrate, vanofanirwa kudyiwawo zvishoma.

Yakakurudzirwa huwandu hwemichero

Nekuti vane shuga yavo yechisikigo, inonzi fructose, michero inofanirwa kudyiwa mune zvidiki nevane chirwere cheshuga. Iyo inokurudzirwa kunwa ndeye 1 kushumirwa kwemichero panguva, iyo, nenzira yakareruka, inoshanda mune anotevera huwandu:

• 1 yepakati yuniti yemichero yakazara, senge apuro, bhanana, orenji, tangerine uye peya;
• 2 matete matete emichero mikuru, senge rwiwa, vise, papaya uye chinanazi;
• 1 chitsama chemichero midiki, ichipa mayuniti masere emazambiringa kana macherry, semuenzaniso;
• 1 tablespoon yemichero yakaomeswa yakaita semazambiringa akaomeswa, plums uye apricots.

Uye zvakare, zvakakosha kudzivirira kudyiwa kwemichero pamwe nezvimwe zvekudya zvine makabohydrate, senge tapioca, chena mupunga, chingwa uye zviwitsi. Ona mamwe matipi paZvibereko zvakakurudzirwa chirwere cheshuga.

Chikafu chakarambidzwa muchirwere cheshuga

Zvekudya zvakarambidzwa muchikafu cheshuga ndezvakawanda zvine shuga kana makabhohaidhiretsi ari nyore, akadai se:

• Shuga uye zvihwitsi zvakajairika;
• Mudiwa, michero jelly, jam, marmalade, confectionery uye zvigadzirwa zvepastry;
• Sweets zvakajairika, machokoreti nemasipi;
• Zvinwiwa zveshuga, senge zvinwiwa zvinotapira, majusi ane maindasitiri, mukaka wechokoreti;
• Zvinwiwa zvinodhaka.

Izvo zvakakosha kune vane chirwere cheshuga kuti vadzidze kuverenga zvinyorwa zvechigadzirwa vasati vadya, nekuti shuga inogona kuoneka yakavanzwa muchimiro cheglucose, glucose kana manyuchi manyuchi, fructose, maltose, maltodextrin kana inverted shuga. Ona zvimwe zvekudya pa: Chikafu chine shuga yakawanda.

Mharidzo cheshuga menyu

Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-matatu echirwere cheshuga:

Mune kudya kwechirwere cheshuga zvakakosha kudzora nguva dzekudya kudzivirira hypoglycemia, kunyanya usati waekisesaiza. Ona izvo chirwere cheshuga chinofanira kudya usati wadzidzira.

Tarisa vhidhiyo uye ona kuti ungadya sei: