Chibereko Chakanaka here kana Chakashata Kune Hutano Hwako? Chokwadi Chinotapira

Zvemukati

• Yakawandisa Shuga Yakashata, Asi Mhedzisiro Yayo Inoenderana neChirevo
• Chibereko Chinewo Fibre, Mvura uye Chinokosha Chewing Resistance
• Zvibereko zvine Zvakawanda zveFibre, Vitamin, Minerals uye Antioxidants
• Zvizhinji Zvidzidzo Zvinoratidza Hutano Kubatsirwa
• Kudya Zvibereko Kunogona Kukubatsira Iwe Kuderedza Kurema
• Nguva Yokudzivisa Chibereko
• Michero Yemichero uye Michero Yakaomeswa Inofanirwa kuve Inogumira
• Icho Chinokosha

"Idya michero nemiriwo yakawanda."

Iyi ingangove kurudziro yakajairika pasi rose yehutano.

Wese munhu anoziva kuti michero ine hutano - ndeyechokwadi, chikafu chese.

Mazhinji acho ari nyore zvakare. Vamwe vanhu vanovadaidza kuti "zvakasikwa chikafu chinokurumidza" nekuti zviri nyore kwazvo kutakura nekugadzirira.

Zvisinei, michero inenge iine shuga yakawanda kana ichienzaniswa nezvimwe zvekudya zvakakwana.

Neichi chikonzero, iwe unganetseka kana ivo vane hutano chaihwo shure kwezvose. Ichi chinyorwa chinojekesa imwe nyaya.

Yakawandisa Shuga Yakashata, Asi Mhedzisiro Yayo Inoenderana neChirevo

Hakawanda humbowo hwakaratidza kuti kuwedzerwa kudya kweshuga yakawedzerwa kunokuvadza (,,).

Izvi zvinosanganisira tafura shuga (sucrose) uye yakakwira-fructose chibage manyuchi, ese ari maviri anenge hafu yeglucose, hafu fructose.

Chimwe chikonzero chekuti kuwedzerwa kuwedzerwa kweshuga kukuvadza ndiko kukanganiswa kwemagetsi kwefructose kana kuchidyiwa muhuwandu hwakawanda.

Vanhu vazhinji ikozvino vatenda kuti nekuti shuga yakawedzerwa yakaipa, zvakafanana zvinofanirwa kushanda kune michero, iyo zvakare ine fructose.

Zvisinei, uku kufunga kusiri iko. Fructose inongokuvadza muhuwandu hwakawanda, uye zvinonetsa kuwana zvakawandisa fructose kubva kumichero.

Uchapupu hunoratidza kuti fructose inogona kukuvadza kana ikadyiwa zvakanyanya. Nekudaro, hapana yakakwana fructose muzvibereko kukonzera kunetseka.

Chibereko Chinewo Fibre, Mvura uye Chinokosha Chewing Resistance

Kudya muchero wose, zvinenge zvisingaite kudya zvakakwana fructose kukuvadza.

Zvibereko zvinotakurwa nefiber, mvura uye zvine chakakosha kutsenga kuramba.

Neichi chikonzero, michero mizhinji (senge maapuro) inotora nguva yekudya uye kugaya, zvichireva kuti iyo fructose inorova chiropa zvishoma nezvishoma.

Uyezve, muchero unoshamisa kuzadza. Vanhu vazhinji vanonzwa kugutsikana mushure mekudya imwe hombodo hombe, ine magiramu 23 eshuga, gumi nematatu acho ari fructose (4).

Enzanisa izvo ne 16-ounce bhodhoro reCoke, iro rine 52 magiramu eshuga, 30 ayo ari fructose, uye isina hutano hwehukama (5).

Apple rimwe raizoita kuti unzwe kuguta uye kusada kudya chikafu. Ukuwo, bhodhoro resoda rine satiety inoshamisa uye vanhu havabhadhare shuga nekudya chikafu chidiki ().

Kana fructose ikarova chiropa chako nekukurumidza uye muhuwandu hwakawanda, sezvazviri kana uchinwa soda, inogona kuve nehutano husina kunaka nekufamba kwenguva.

Nekudaro, painorova chiropa chako zvishoma nezvishoma uye zvishoma, sezvazviri kana uchidya apuro, muviri wako unogadzirirwa kuti unyatsogadzirisa iyo fructose.

Nepo kudya huwandu hwakawanda hweshuga yakawedzerwa kuchikuvadza kuvanhu vazhinji, zvakafanana hazvishande kune michero.

Chibereko chose chinotora nguva kutsenga nekugaya. Nekuda kweizvi, iwe unonzwa uchizara uye muviri wako unogona nyore kushivirira iwo madiki madiki efructose.

Zvibereko zvine Zvakawanda zveFibre, Vitamin, Minerals uye Antioxidants

Ehezve, michero inopfuura kungoita chete mabhegi emvura efructose.

Kune zvakawanda zvinovaka muviri mavari izvo zvakakosha kune hutano. Izvi zvinosanganisira fiber, mavitamini uye zvicherwa, pamwe neyakawandisa antioxidants uye zvimwe zvinomera zvinomera.

Fiber, kunyanya inogadziriswa fiber, ine mabhenefiti mazhinji, anosanganisira akaderedzwa cholesterol mazinga, kunonoka kunwiwa kwe carbs uye kuwedzera satiety. Uyezve, zvidzidzo zvakaratidza kuti faibha inosungunuka inogona kukubatsira kurasikirwa nehuremu (,, 9,).

Zvakare, michero inowanzo kuve yakakwira mumavhitamini mazhinji nemaminerari ayo vanhu vazhinji vasingawane anokwana, kusanganisira vhitamini C, potasium uye folate.

Ehe, "muchero" iboka rekudya rese. Kune zviuru zvezvibereko zvakasiyana zvinodyiwa zvinowanikwa mune zvakasikwa, uye nziyo dzadzo dzinovaka dzinogona kusiyana zvakanyanya.

Nekudaro, kana iwe uchida kuwedzera michero 'mhedzisiro mhedzisiro, tarisa pane iwo akapfuma mune zvinovaka muviri. Edza michero neganda rakawanda.

Ganda remichero rinowanzo kuve rakapfuma kwazvo mune antioxidants uye fiber. Ichi ndicho chikonzero ma berries, ane huwandu hwakawanda hweganda, gramu ye gramu, anowanzoonekwa seane hutano kupfuura michero mikuru.

Ipfungwa zvakare yakanaka kushandura zvinhu mudye michero yakasiyana siyana nekuti michero yakasiyana ine michero yakasiyana.

Zvibereko zvine huwandu hwakakura hwezvakakosha zvinovaka muviri, zvinosanganisira fiber, mavitamini, zvicherwa uye akasiyana antioxidants nemiti yemiti.

Zvizhinji Zvidzidzo Zvinoratidza Hutano Kubatsirwa

Ongororo dzakawanda dzekucherechedza dzakaratidza kuti vanhu vanodya michero yakawanda uye miriwo vane njodzi yakaderera yezvirwere zvakasiyana siyana.

Mazhinji ezvidzidzo anounganidza pamwechete michero nemiriwo, nepo vamwe vachingo tarisa michero.

Ongororo imwe chete yezvidzidzo zvipfumbamwe yakawana kuti chikamu chega chega chemichero chakadyiwa chakadzora njodzi yehosha yemoyo ne7% ().

Zvakare, kuferefeta kusanganisira vakuru ve9,665 vekuUS vakawana kuti muchero wepamusoro uye kudya kwemuriwo kwaibatanidzwa ne46% yakaderera njodzi yeshuga mumadzimai, asi pakanga pasina mutsauko muvarume (12).

Uyezve, kumwe kuongorora kwakatarisa michero nemiriwo zvakasiyana zvakaratidza kuti miriwo yakabatana nenjodzi yakadzikira yekenza yemazamu, asi izvi hazvina kushanda kune michero (13).

Dzimwe ongororo zhinji dzakaratidza kuti kudya michero nemiriwo kwakabatana nenjodzi yakaderera yekurwara nemoyo nesitiroko - izvo zviviri zvinokonzera kufa munyika dzekuMadokero (,).

Imwe ongororo yakatarisa kuti mhando dzakasiyana dzemichero dzinokanganisa sei njodzi yerudzi rwechipiri chirwere cheshuga. Avo vaidya mazambiringa akawanda, maapuro uye mabhuru bhuruu vaive nenjodzi yakadzikira, nemabhuruu ane simba rakanyanya ().

Nekudaro, rimwe dambudziko nedanho rekucherechedza nderekuti havagone kuratidza kuti mapato avanowana akanangana nehukama hwehukama.

Vanhu vanodya muchero wakanyanya vanowanzo kuve nehutano hwakanyanya, kashoma kuputa uye kazhinji kurovedza muviri.

Izvo zvakati, mashoma mashoma akaedzwa akayedzwa (miedzo chaiyo yevanhu) yakaratidza kuti kuwedzerwa kudya kwemichero kunogona kudzikisa kukwira kweropa, kudzikisira kushushikana kweiyo oxidative uye kugadzirisa glycemic kutonga mune vane chirwere cheshuga (17,).

Pakazara, zvinoita sezviri pachena kubva kune iro data kuti michero ine yakakosha hutano mabhenefiti.

Hwakawanda humbowo hunoratidza kuti muchero wepamusoro kutora kunosanganisirwa nenjodzi yakaderera yezvirwere zvakakomba sehosha yemwoyo, sitiroko uye Type 2 chirwere cheshuga.

Kudya Zvibereko Kunogona Kukubatsira Iwe Kuderedza Kurema

Inowanzo kanganwa kuti michero iri kuzadza zvisingaite.

Nekuda kweavo fiber uye zvemukati zvemukati uye nekutsenga kwakawanda kunowanikwa mukuzvidya, michero iri kuguta kwazvo.

Iyo satiety indekisi chiyero chekuti zvikafu zvakasiyana zvakadii zvinopa manzwiro ekuzara.

Zvibereko zvakaita semaapuro nemaorenji ndezvimwe zvezvakanyanya kukwikwidza chikafu chakaedzwa, kunyangwe kuzadza kupfuura nyama yemombe nemazai ().

Izvi zvinoreva kuti kana iwe ukawedzera kudya kwako kwemaapuro kana maorenji, iwe ungangonzwa uchizara zvekuti unobva watodya zvishoma zvezvimwe zvekudya.

Iko zvakare kune kumwe kunonakidza kudzidza kunoratidza kuti michero inogona sei kubatsira mukudzikisira uremu ().

Muchidzidzo ichi chemwedzi mitanhatu, varume vapfumbamwe vakadya chikafu chine michero chete (82% yemacalorie) nenzungu (18% yemacalorie).

Hazvishamisi kuti varume ava vakarasikirwa nehuremu hwakakura. Avo vaive vakafuta zvakanyanya vakarasika zvakatowanda kupfuura avo vaive pahuremu hune hutano.

Pakazara, uchipihwa mhedzisiro yakasimba iyo michero inogona kuve nayo mukuguta, zvinoita kunge zvinobatsira kutsiva zvimwe zvekudya, kunyanya zvekudya zvisina kudya, nezvibereko zvekubatsira iwe kuonda pamusoro penguva refu.

Zvibereko zvakaita semaapuro nemaorenji ndezvimwe zvezvikafu zvinonyanya kuzadza zvaunogona kudya. Kudya zvakawanda zvacho kunofanirwa kutungamira kune otomatiki kuderedzwa kwekoriori kudya uye pakupedzisira, kuonda.

Nguva Yokudzivisa Chibereko

Kunyangwe hazvo muchero uine hutano kuvanhu vazhinji, pane zvimwe zvikonzero nei vamwe vangangoda kuzvidzivirira.

Imwe kusashivirira. Semuenzaniso, kudya michero kunogona kukonzera kugaya zviratidzo muvanhu vane uye kusashivirira kune FODMAPs.

Chimwe chikonzero chiri pane yakaderera-carb kana ketogenic kudya. Chinangwa chikuru cheidzi dhayeti ndechekuderedza kudya kwecarb zvakakwana kuti uropi hutange kushandisa mizhinji ketone miviri yemafuta panzvimbo yeglucose.

Kuti izvi zviitike, zvakafanira kudzora carbs kusvika pasi pe50 gramu pazuva, dzimwe nguva kudzika kusvika magiramu 20-30.

Tichifunga kuti chidimbu chimwe chete chemichero chinogona kuve neanopfuura magiramu makumi maviri e carbs, zviri pachena kuti michero haina kukodzera kudya kwakadai. Kunyangwe chidimbu chimwe chete chemuchero pazuva chinogona kukugogodza nyore nyore kubva ketosis.

Zvikonzero zvikuru zvekudzivirira michero zvinosanganisira kusashivirira kwakakodzera kana kuve pane yakaderera-carb kana ketogenic chikafu.

Michero Yemichero uye Michero Yakaomeswa Inofanirwa kuve Inogumira

Kunyangwe hazvo michero yakazara ine hutano kune vanhu vazhinji, dzivisa kunamatira pamuto wemichero kana michero yakaomeswa.

Mazhinji majusi emichero pamusika haasi kunyange "chaiwo" majusi emichero. Izvo zvine mvura yakasanganiswa neimwe mhando yekufungidzira uye neboka rose reshuga yakawedzerwa.

Asi kunyangwe iwe ukawana 100% chaiyo muto wemichero, chengetedza yaunodya zvine mwero.

Kune yakawanda shuga mumuchero wemichero, inenge yakawanda seyeshuga-inotapira chinwiwa.

Nekudaro, hapana fiber uye yekutsenga kuramba kushomeka kunwa, zvichiita kuti zvive nyore kwazvo kutora yakawanda huwandu hweshuga munguva pfupi yenguva.

Saizvozvowo, michero yakaomeswa yakanyanya mushuga, uye zviri nyore kudya yakawanda kwazvo.

Smoothies ari pakati nepakati. Kana iwe ukaisa muchero wese mu blender, zviri nani zvikuru pane kunwa muto wemichero. Zvakadaro, kudya muchero wese kwakanyanya kunaka.

Kunyangwe kudya michero yakazara kune hutano hwakanaka, zvakafanana hazvisi zvechokwadi kune muto wemichero nemichero yakaomeswa. Ose ari maviri ane shuga uye ari nyore kudya zvakanyanya.

Icho Chinokosha

Chibereko chine hutano kuvanhu vazhinji.

Kunyangwe kuwedzerwa shuga yakawanda kunogona kukuvadza, izvi hazviite kune michero yakazara. Asi, ihwo "chikafu" chaihwo, hune zvinovaka muviri zvakawanda uye unozadza zvinogutsa.

Kana iwe uchikwanisa kushivirira michero uye iwe hausi pane yakaderera-carb kana ketogenic kudya, nenzira dzose, idya michero.

Edza kudya mimwe michero yakazara sechikamu chehutano, hwechokwadi-hwechikafu-hwakavakirwa kudya kuti unakirwe nehutano hwavo.