MaMandimu uye Chirwere cheshuga: Zvinofanira Kuverengerwa Mune Kudya Kwako?

Zvemukati

• Mhedziso
• Vanhu vane chirwere cheshuga vanogona kudya mandimu here?
• Glycemic index uye mandimu
• Citrus michero fiber uye shuga yeropa
• Citrus uye kufutisa
• Vitamin C uye chirwere cheshuga
• Side migumisiro yemarimu
• Tora woenda nazvo

Mhedziso

Maemoni ane hupfumi muzvinhu zvinovaka muviri, zvinosanganisira:

• vhitamini A
• vhitamini C
• potasium
• calcium
• magnesium

Imwe ndimu mbishi isina peel yakatenderedza:

• 29 macalorie
• 9 gramu emakabhohaidhiretsi
• 2.8 gramu yezvokudya fiber
• 0.3 gramu emafuta
• 1.1 gramu epuroteni

Kunyangwe paine mabhenefiti aya, zvimwe zvekudya zvichiri kuda kudyiwa zvine hungwaru kana uine chirwere cheshuga. Lemoni ndomamwe acho here? Verenga pamusoro kuti udzidze kuti marimu anogona kukanganisa sei avo vanorarama nechirwere cheshuga uye nezvinhu zvekuchengeta mundangariro.

Vanhu vane chirwere cheshuga vanogona kudya mandimu here?

Hongu, unogona kudya mandimu kana uine chirwere cheshuga. Muchokwadi, iyo American Diabetes Association (ADA) inoronga mandimu sechirwere cheshuga chakanyanya.

Maorenji ari zvakare pane iyo ADA superfood runyorwa. Kunyangwe mandimu nemaorenji zvine huwandu hwakaenzana hwecarbs, mandimu ane shuga shoma.

Glycemic index uye mandimu

Glycemic index (GI) chiratidzo chekuti chikafu chinokanganisa sei mashuga eropa. Inopimwa pachiyero kubva pa0 kusvika pa100, ne100 iri glucose yakachena. Iyo yakakwira iyo GI mune chikafu, yakakura iyo shuga yeropa spike.

Muto wendimu, kana uchidyiwa pamwe nechikafu chine GI yakakura, inogona kudzora kushanduka kwesitashi kuita shuga, nekudaro ichideredza chikafu cheGI.

Citrus michero fiber uye shuga yeropa

Kunyangwe hazvo zviri nyore kuita ne grapefruit nemaaranjisi kupfuura mandimu uye marimu, zvirinani kudya muchero wese kusiyana nekungonwa muto.

Paunodya muchero, unowana mabhenefiti eiyo michero fiber. Fibha inogadziriswa inogona kudzora kunwa kweshuga muropa rako, izvo zvinogona kubatsira kudzikamisa shuga yeropa.

Citrus uye kufutisa

Zvinoenderana neongororo ya2013, izvo bioactive zvinoumba macitrus michero zvinogona kubatsira mukudzivirira uye kurapwa kwekuneta.

Vanhu vane kufutisa vanowanzoita chirwere cheshuga nekuti pane kumwe kuwedzerwa kumanikidza kwemuviri kugona kushandisa insulini kudzora shuga yeropa.

Vitamin C uye chirwere cheshuga

Kunyangwe hazvo kutsvagurudza kuchidikanwa, humbowo hunoratidza kuti vhitamini C inogona kuve nemhedzisiro pane chirwere cheshuga. Hezvino zvinotaurwa neongororo iyi:

• Chishoma chakawanikwa kuti kutora mamirigiramu chiuru evhitamini C kwemavhiki matanhatu kunogona kubatsira kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga nekuderedza shuga yeropa uye lipid mazinga.
• Chidzidzo cha2014 chakawana kuti kudiwa kwevhitamini C yekuwedzera kunogona kuve kukuru kune vanhu vane chirwere cheshuga.
• A yakaratidza kuti chikafu chevhitamini C chinodya chinogona kutora chinodzivirira mukuvandudzika kwerudzi rwechipiri chirwere cheshuga.

Side migumisiro yemarimu

Kunyangwe mandimu aine akawanda mabhenefiti ehutano, pane zvimwe zvinhu zvekuchengetedza mupfungwa:

• Ndimu muto is acidic uye inogona kukanganisa mazino enamel.
• Lemon inogona kukonzera chirungurira.
• Lemon ndeyechisikigo diuretic.
• Lemon peel ine oxalates, iyo yakawandisa inogona kutungamira kune calcium oxalate itsvo matombo.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Ona chiremba wako kune chero zvakakomba mhedzisiro, senge itsvo matombo.

Tora woenda nazvo

Iine huwandu hwakawanda hwevhitamini C uye yakasviba fiber, pamwe neGI yakaderera, mandimu anogona kuve nenzvimbo mukudya kwako, ungave uine chirwere cheshuga kana kwete.

Kana iwe uine chirwere cheshuga uye uri kufunga kuwedzera kudya kwako kwemonimu, taura nachiremba wako kana chiremba wezvekudya kuti uve nechokwadi chekuti sarudzo yakanaka yemamiriro ako azvino.