13 michero inogona kudyiwa neshuga
Zvemukati
- Zvibereko zvinotenderwa mune chirwere cheshuga
- Ndeipi nguva yakanaka yekudya michero
- Zvibereko zvekudzivisa
- Ndinogona here kudya michero yakaomeswa nenzungu?
- Chii chinofanirwa kuve chikafu cheshuga
Zvibereko zvakapfuma mumakabohydrate, zvakaita semazambiringa, maonde nemichero yakaomeswa hazvikurudzirwe kune vanhu vane chirwere cheshuga nekuti zvine shuga yakawandisa, zvichiwedzera mikana yeropa reropa.
Sarudzo yakanakisa ndeyekudya michero mitsva, kunyanya iyo yakapfuma nefibre kana inogona kudyiwa nepepuru, senge mandarin, apuro, peya uye orenji ine bagasse, sezvo faibha inobatsira kudzora kumhanya kweshuga ichipinda, kuchengetedza ropa glucose inodzorwa.
Zvibereko zvinotenderwa mune chirwere cheshuga
Sezvo mune zvidiki, michero yese inogona kudyiwa nevechirwere cheshuga, sezvo isingakurudzire kuwedzera kweshuga yeropa. Kazhinji, zvinokurudzirwa kudya maviri kana mana mauniti pazuva, tichiyeuka kuti 1 avhareji michero mitsva ine 15 kusvika 20 g yemakabohydrate, ayo anowanikwawo mu 1/2 girazi remuto kana mupuniki 1 yemichero yakaoma.
Ona tafura iri pazasi yeuwandu hwe makabhohaidhiretsi aripo mumichero inoratidzwa kune vane chirwere cheshuga:
| Chibereko | Carbohydrate | Fibhi |
| Sirivheri bhanana, 1 avhareji UND | 10.4 g | 0,8 g |
| Tangerine | 13 g | 1.2 g |
| Peya | 17.6 g | 3.2 g |
| Bay Orange, 1 avhareji UND | 20.7 g | 2 g |
| Apple, 1 avhareji UND | 19.7 g | 1.7 g |
| Rwi, 2 epakati zvidimbu | 7.5 g | 0,25 g |
| Strawberry, 10 UND | 3.4 g | 0,8 g |
| Plum, 1 UND | 12.4 g | 2.2 g |
| Mazambiringa, 10 UND | 10.8 g | 0,7 g |
| Tsvuku Guava, 1 avhareji UND | 22g | 10.5 g |
| Avocado | 4.8 g | 5.8 g |
| Kiwi, 2 UND | 13.8 g | 3.2 g |
| Mango, 2 epakati zvidimbu | 17.9 g | 2.9 g |
Izvo zvakakoshawo kuti urangarire kuti muto une shuga yakawanda kupfuura michero mitsva uye neshinda fiber, izvo zvinoita kuti kunzwa kwenzara kudzoke munguva pfupi uye shuga yeropa kusimuka nekukurumidza mushure mekumedza.
Uye zvakare, usati wadzidzira kurovedza muviri, zvakakoshawo kuti udye chikafu chakaringana kudzivirira mazinga eshuga kuti asanyanya kudzikira. Dzidza zvakawanda pa: Zvinofanira kudya munhu ane chirwere cheshuga asati aekisesaiza.
Ndeipi nguva yakanaka yekudya michero
Munhu ane chirwere cheshuga anofanira kuda kudya muchero mushure mekudya kwemasikati uye kwemanheru, senzira yemadizert. Asi zvakare zvinokwanisika kudya muchero wakapfuma mufaera, senge kiwi kana orenji ine bagasse yekudya kwemangwanani kana zvekudya zvekudya kwenguva yakareba sekudya kumwechete munhu wacho anodya mboro mbiri, kana chirongo chimwe cheiyo yogati isina kugadzirwa yogati. pasi flaxseed, semuenzaniso. Guava neavocado mimwe michero inogona kudya neshuga, pasina kunyanya kunetsekana neropa glucose. Tarisa uone mimwe mienzaniso yemhando yepamusoro michero.
Zvibereko zvekudzivisa
Mimwe michero inofanirwa kudyiwa zvine mwero nevarwere vechirwere cheshuga nekuti ine yakawanda makabhohaidhiretsi kana ine fiber shomashoma, iyo inofambisa kunwiwa kweshuga muura. Iyo mienzaniso mikuru ipuramu mune yakakoshwa manyuchi, açaí pulp, bhanana, jackfruit, pine koni, fig uye tamarind.
Iyi tafura inotevera inoratidza huwandu hwemakabohydrate aripo mumichero inofanirwa kudyiwa zvine mwero:
| Chibereko (100g) | Carbohydrate | Fibhi |
| Chinangwa, 2 epakati zvidimbu | 18.5 g | 1.5 g |
| Mupapaya wakanaka, 2 epakati zvidimbu | 19.6 g | 3 g |
| Pfuura mazambiringa, 1 col yemuto | 14 g | 0,6 g |
| manwiwa, 1 yepakati chidimbu (200g) | 16.2 g | 0.2 g |
| Khaki | 20.4 g | 3.9 g |
Nzira yakanaka yekudzivirira kuwedzera nekukurumidza muropa reropa ndeyokudya michero pamwe nezvikafu zvine fiber, mapuroteni kana mafuta akanaka senge nzungu, chizi kana mudhishi yezvikafu zvine saradhi, senge masikati kana kudya kwemanheru.
Ndinogona here kudya michero yakaomeswa nenzungu?
Michero yakaomeswa yakaita semazambiringa akaomeswa, maapurikoti nemichero yemichero inofanira kudyiwa zvishoma, nekuti kunyangwe iri madiki, ane huwandu hwakaenzana hweshuga semuchero mutsva. Uye zvakare, zvinofanirwa kucherechedzwa pane chikafu chekudya kana muchero wechibereko une shuga kana kana shuga yakawedzerwa panguva yekudzima mvura muchero.
Mbeu dzeoiri, senge chestnuts, maamondi nema walnuts, ane macarhydrate mashoma pane mimwe michero uye manyuko emafuta akanaka, ayo anovandudza cholesterol uye kudzivirira zvirwere. Nekudaro, ivo vanofanirwa zvakare kudyiwa mune zvidiki zvidiki, sezvo ivo vari chaiwo macalorie. Ona iyo yakakurudzirwa huwandu hwenzungu.
Chii chinofanirwa kuve chikafu cheshuga
Tarisa vhidhiyo pazasi uye dzidza maitiro ekuva neyakadzikama kudya kuti zvirinani kudzora ropa glucose.
Zvinyorwa Zvakakurumbira
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