Zvakanaka here kune vanhu vane chirwere cheshuga kuti vadye Strawberries?

Zvemukati

• Ndingadya here mastrawberry?
• Idya zvine mwero
• Zvemukati zvemukati
• Fiber
• Mavhitamini uye zvicherwa
• Chii chinonzi glycemic index?
• Mimwe michero
• Kudya zvine hutano kune chirwere cheshuga
• Hutano sitirobheni mapepa
• Nguva yekutaura nepro
• Chinokosha

Iwe ungangodaro wakanzwa kanenge kamwe ngano nezve chirwere cheshuga uye chikafu. Pamwe wakaudzwa kuti unofanira kugara kure neshuga, kana kuti haugone kudya michero.

Asi kunyange chiri chokwadi kuti unofanira kudzikamisa zvimwe zvekudya, michero hachisi chimwe chazvo.

Ehe, zvikafu zveshuga zvinogona kuwedzera yako shuga yeropa. Zvisinei, kudya michero kunokanganisa mazinga eglucose zvakasiyana pane kudya keke yechokoreti kana makuki. Iine zvese zvine chekuita nehutano hwemukati uye kugadzirwa kwezvikafu zvakasiyana.

Nekudaro, kana iwe uri fan hombe yemastrawberry, haufanirwe kukwenya chibereko ichi - kana ma berries, kazhinji - kumharadzano. Kudya sitirobheri nemimwe michero kwakakosha pakudya kwakanaka. Uyezve, sitirobheri yakaderera mumakoriyori uye sosi huru ye antioxidants, fiber, uye zvimwe zvinovaka muviri.

Asi kana uine chirwere cheshuga, zvichiri kukosha kuti unzwisise kuti mabriji aya anokanganisa sei shuga yeropa.

Ndingadya here mastrawberry?

Kana iwe uine chirwere cheshuga, unogona achiri kudya zvinotapira zvakadai sekeke, makuki, uye ice cream. Asi kuenzanisa kunokosha pakudzivirira mashuga eropa.

Strawberries haisi chete inonaka uye inozorodza, asi ndiwo marapiro akakwana nekuti kutapira kwavo kunogona kugutsa zino rako rinotapira.

Idya zvine mwero

Ngwarira zvimwe zvekudya izvo zvinoita sekunge zvine hutano kupfuura zvavari, nekuda kwekuti zvinosanganisira mahabhurosi.

Mamwe madhiri, senge mapai uye cheesecakes, anosanganisira sitirobheni sekukwirisa. Asi, mazhinji emadhizeti aya haana kunyatsobata chirwere cheshuga, sezvo huwandu hweshuga hwakawanda hungakonzera kuwedzerwa kweshuga yeropa.

Zvemukati zvemukati

Kudya sitirobheri chete kune hutano nekuti muchero wakaderera mumacalorie. Paavhareji, imwe kapu yemastrawberry ine anenge 46 macalorie.

Izvi zvinobatsira kana iwe uri kutarisa uremu hwako. Kuchengeta huremu hune hutano kunogona kudzikisa shuga yeropa zvakasikwa uye nekukubatsira iwe kudzikisa njodzi yeshuga inonetsa.

Fiber

Strawberries zvakare yakanaka sosi ye fiber. Mukombe mumwe chete, mahabhurosi manyowani ane ma gramu matatu (g) ​​efaera, kana angangoita gumi muzana muzana yezvakakurudzirwa kudya zuva nezuva.

Kushandisa fiber kwakakosha kana uine chirwere cheshuga nekuti zvinobatsira kunonoka kunwa kweshuga. Faibha haingogadzirise huwandu hweshuga yeropa rako chete, asi inogona kukubatsira kuti unzwe kuzara kwenguva yakareba. Izvi zvakare zvinopa kune hutano uremu manejimendi.

Mavhitamini uye zvicherwa

Zvimwe zvakakosha zvinovaka muviri uye mavitamini anowanikwa mumastrawberry anosanganisira vhitamini C uye magnesium.

Zvinoenderana nekutsvagisa, magnesium inogona kuvandudza insulin kudzvinyirira, ichideredza njodzi yerudzi rwechipiri chirwere cheshuga uye kugadzirisa chirwere cheshuga.

Uye zvakare, vhitamini C yakave yakabatana nenjodzi yakaderera yekukudziridza rudzi rwechipiri chirwere cheshuga, uye zvinogona kubatsira kudzikisa mashuga eropa mushure mekudya. Iyo antioxidants iri muvhitamini C inogona kutobatsira kudzikamisa mamwe matambudziko eshuga, senge yakakwira BP.

Chii chinonzi glycemic index?

Paunenge uchisarudza kuti ndeapi michero yekudya uye kudzikamisa, iwe ungangoda kuziva kwavanotarisa pane glycemic index.

Iyo glycemic index inoratidzira makabhohaidhiretsi zvichienderana nekukurumidza kana kuti kunonoka sei kwavanowedzera mazinga eglucose eropa. Vanhu vane chirwere cheshuga vanowanzo tarisa kudya chikafu chine low glycemic mutoro, kusanganisira yakaderera-glycemic michero.

Strawberries inowira muchikamu ichi, sezvo michero isingakurumidze kusimudza mazinga eglucose. Unogona kuzvidya usina kunetseka nezve shuga yeropa spike.

Kuziva iyo glycemic mutoro wemhando dzakasiyana dzechikafu kunobatsira. Inogona kukubatsira iwe kusarudza chekudya.

Mimwe michero

Nepo michero isiri pamiganhu kune vanhu vane chirwere cheshuga, ramba uchifunga kuti mimwe michero ine yakakwira glycemic mutoro kupfuura mimwe. Asi kunyangwe michero ine yakakwira glycemic index zvakanaka mukuenzanisira.

Tora watermonon, semuenzaniso. Iyo inokwira yakakwira pane iyo glycemic index, asi ine yakaderera huwandu hwayo inogayikwa macarhydrate. Izvi zvinoreva kuti iwe uchafanirwa kudya watermelon yakawanda kuti ive nemhedzisiro yakaipa pashuga yeropa rako.

Zvakare, zvakakosha kuti uzive kuti iyo glycemic index inoyera kuti chikafu chinokurumidza sei kukonzera kuti shuga yako yeropa iwedzere. Izvo hazvitore hanya marongero ezvekudya ezvikafu.

Nekudaro, nepo chikafu chingaita chinzvimbo chakaderera pane glycemic index, inogona kunge iine mafuta mazhinji - uye kwete sarudzo yakanakisa kana uri kutsvaga kuchengetedza huremu hune hutano.

Kudya zvine hutano kune chirwere cheshuga

Chikafu chakakwana chakakosha kana uchichengeta huremu hune hutano uye kugadzirisa chirwere cheshuga. Izvo zvese zvineyero. Izvi zvinosanganisira kudya musanganiswa wezvikafu zvinovaka muviri, zvinosanganisira:

• dzakaonda mapuroteni
• michero
• miriwo
• tsanga dzose
• nyemba
• zvigadzirwa zvemukaka zvine mafuta mashoma

Iwe unofanirwa zvakare kudzora chero zvinwiwa kana zvekudya zvine mafuta akawedzerwa neshuga. Kana iwe usina chokwadi chekudya, chiremba wako anogona kukurudzira chiremba wezvekudya kuti akubatsire kuuya nehurongwa hwekudya hwakanaka.

Zvinoenderana neiyo, ingangoita makumi mashanu neshanu muzana yemakoriyori ako anofanirwa kubva kumahydrohydrate.

Vazhinji vakadzi vanogona kudya matatu servings e makabhohaidhiretsi pakudya, nepo varume vanogona kudya kusvika mashanu mashanu servings pakudya. Imwe yekushandira ine 15 g yemakabohydrate.

Paunenge uchidya mukati mekudya, gadzirisa macarbbs ako kusvika pa15 g. Mukombe wemastrawberry unowira mukati meiyi nhanho, kuti ugone kunakirwa nechikafu ichi chisina kukanganisa shuga yako yeropa zvakanyanya.

Hutano sitirobheni mapepa

Ehezve, kudya mabhurobhuru mambishi kunogona kufinha mushure mechinguva. Hezvino tarisa mashoma mashuga-anoshamwaridzika sitirobheni mapipi kubva kuAmerican Diabetes Association kuyedza svondo rino. Imwe nzira yekubheka ine pasi pe15 g yemakabohydrate.

• mandimu yemichero makapu
• chando yogati michero pops
• michero uye almond smoothie
• michero uye chizi kebabs
• michero-izere pancake puffs

Nguva yekutaura nepro

Izvo zvakakosha kuti utarise rako reropa glucose muyero nguva dzose uye utore mushonga wako weshuga sekurairwa. Dzimwe shanduko dzemararamiro dzinogona zvakare kukubatsira iwe kudzora shuga rako reropa, senge:

• kuchengetedza huremu hune hutano
• kurega kusvuta
• kurovedza muviri nguva dzose
• kudya kudya kwakaringana

Kana uchinetseka kuchengeta shuga yako yeropa mukati mehutano hwakanaka, bvunza chiremba wako. Ungangoda kugadzirisa yako chirwere cheshuga. Chiremba wako anogona zvakare kukuendesa kune mudzidzisi weshuga kana dhayeti.

Chinokosha

Vanhu vane chirwere cheshuga vanogona kudya sitirobheri nemimwe michero yakawanda. Chibereko chikamu chakakosha chekudya zvine hutano, asi chakakosha kudya chikafu chakaringana chemichero, miriwo, mapuroteni akaonda, uye tsanga dzese.