Howa hwakanaka kune vanhu vane chirwere cheshuga?

Zvemukati

• Chikafu
• Glycemic index uye glycemic mutoro wehowa
• Zvinogona kubatsira kune vanhu vane chirwere cheshuga
• Kuwedzera howa kuchikafu chako
• Chinokosha

Tichifunga nezvekuti chirwere cheshuga chinoonekwa neshuga yepamusoro yeshuga, kutevera chikafu chine hutano chinobatsira kubata shuga yeropa kwakakosha pakurapa ().

Nekudaro, izvo zvinogona kuve nyore kutaura pane kuzviita, uye vanhu vane chirwere cheshuga vanogona kukuwana kwakaoma kusarudza kuti ndezvipi zvekudya uye zvekudzivirira.

Howa hwakaderera muma carbs neshuga uye hunofungidzirwa kunge hune anti-chirwere cheshuga.

Chinyorwa ichi chinotsanangura nei howa iri sarudzo yakanakisa kana uine chirwere cheshuga.

Chikafu

Kune mhando zhinji dzehwahwa, kusanganisira yechinyakare bhatani kana chena howa, shiitake, portobello, uye oyster howa kungodoma mashoma.

Zvisinei nechitarisiko chavo uye kuravira kwavo, vese vane maficha akafanana ezvehutano, ayo anoonekwa neshuga yakadzika uye zvemukati zvemafuta.

Kapu imwe (70 gramu) yemahowa mbishi inopa zvinotevera ():

• Makorori: 15
• Carbs: 2 magiramu
• Shuga: 1 gramu
• Mapuroteni: 2 magiramu
• Mafuta: 0 magiramu
• Vhitamini B2, kana riboflavin: 22% yeiyo Zuva Nezuva Kukosha (DV)
• Vitamini B3, kana niacin: 16% yeiyo DV
• Selenium: 12% yeiyo DV
• Phosphorus: 5% yeiyo DV

Howa hwakazara selenium uye mamwe mavitamini B. B mavitamini iboka remavhithamini masere anonyungudika nemvura akasunganidzwa zvine mutsindo nekuvandudza kushanda kwehuropi. Zvichakadaro, selenium yakasimba antioxidant iyo inoita chinzvimbo chakakosha muhutachiona basa (,).

Howa idiki calori, yakaderera carb chikafu chinogona kunakirwa pane chirwere cheshuga-chinoshamwaridzika. Vanopawo yakawanda selenium uye mamwe maB mavitamini.

Glycemic index uye glycemic mutoro wehowa

Iyo glycemic index (GI) uye glycemic mutoro (GL) ndiwo maviri masystem masisitimu ayo anobatsira kuongorora kuti carb-ine chikafu chinokanganisa sei shuga yeropa.

Iwo ese ari maviri akakurumbira marongero uye anoshandiswa zvakanyanya mukurapa kwezvirwere zvisingaperi seshuga (,,).

Iyo GI nzira inoratidzira chikafu pachiyero che0-100 uye inokuudza maitiro avanogona kukanganisa mashuga eropa rako nekuvapa muzvikamu zvitatu ():

• yakaderera GI: 1–55
• yepakati GI: 56–69
• yakakwira GI: 70–100

Chikafu chine yakaderera GI chingango simudza yako mashuga eropa padanho zvishoma. Mukupesana, avo vane yakakwira GI ichavaita kuti vasvetuke.

Neimwe nzira, zvekudya zvinogona kuiswa muzvikamu neGL yavo, iyo inofunga nezvechikafu cheGI, pamwe neayo carb yemukati uye yekushandira saizi. Inotemerwa nekuwanza iyo GI necarb zvemukati zvakasarudzika saizi yekushandira uye nekukamura mhedzisiro ne100 ().

Iyo GL system inoisawo chikafu muzvikamu zvitatu ():

• pasi GL: 10 uye pasi
• wepakati GL: 11–19
• yakakwirira GL: 20 uye pamusoro

Saizvozvowo neGI, yakaderera GL inokuudza kuti chikafu chinongokanganisa mashoma mashuga eropa rako, nepo yakakwira GL inoratidza chinonyanya kukosha.

Kunyangwe howa hwacho hunyanzvi fungi, inoonekwa seyechena miriwo - sehanyanisi negariki - ine yakaderera GI yegumi kusvika gumi neshanu uye GL isingasviki 1 mukapu imwe (70 gramu), zvichireva kuti havazosviki mashuga eropa rako (11).

Howa inoonekwa seyepasi GI uye yakaderera GL chikafu, zvichireva kuti havangasviki mashuga eropa rako.

Zvinogona kubatsira kune vanhu vane chirwere cheshuga

Howa hunogona kubatsira mamwe marudzi eshuga.

Kutsvagurudza kunoratidza kuti kudya chikafu chakapfuma mumiriwo senge howa uye zvimwe zvekudya zvine mavitamini zvinogona kubatsira kudzivirira kubva mukubata chirwere cheshuga, icho chinokanganisa angangoita gumi nemana kubva muzana epamuviri pasi rese uye chinokanganisa vese amai nemwana (,,,).

Kutenda kune yavo yakakwira vhitamini B zvemukati, howa hunogona zvakare kudzivirira kubva mukudzikira kwekushanda kwepfungwa uye kuora mwoyo muvakuru vakura vane hutachiona hwevhitamini B, pamwe neavo vane chirwere cheshuga vanotora mushonga metformin kudzora huwandu hweshuga yeropa (,).

Mukuwedzera kune B mavitamini, iwo makuru bioactive macomputer mune howa - polysaccharides - anogona kunge aine anti-chirwere cheshuga.

Kutsvagurudza mumhuka dzine rudzi rwechipiri chirwere cheshuga kunoratidza kuti polysaccharides inogona kudzikisa mashuga eropa, kunatsiridza insulin kudzivisa, uye kuderedza kukuvara kwepancreatic tishu (,,,).

Uyezve, iyo soluble fiber beta glucan - imwe yemhando dze polysaccharides inowanikwa mune howa - inononoka kugaya uye kunonoka kunwiwa kweshuga, nokudaro kudzora yako mashuga eropa mushure mekudya (,,).

Polysaccharides inogona zvakare kudzikisa ropa remuropa cholesterol, ayo anogona kudzora njodzi yechirwere chemwoyo uye sitiroko inosanganisirwa nechirwere cheshuga chisina kudzorwa (,,).

Izvo zvakati, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani kuti mavitamini B uye polysaccharides mune howa zvingabatsira sei vanhu vane chirwere cheshuga.

Iwo mavitamini B uye polysaccharides mune howa zvinogona kubatsira manejimendi uye kudzivirira kwechirwere cheshuga nematambudziko ayo. Zvisinei, kumwe kutsvagurudza kwevanhu kunodiwa kuratidza izvi.

Kuwedzera howa kuchikafu chako

Tichifunga nezve akasiyana howa, pane nzira dzakawanda dzekuwedzera pane zvaunodya, zvinosanganisira kuidya mbishi, yakakangwa, yakakangwa, yakakwizwa, kana mumuto kana muto.

Kana iwe uchitsvaga nzira nyowani uye dzinonaka dzekuzviwedzera pakudya kwako, edza iyi yakaderera carb howa uye cauliflower mupunga skillet.

Kune iyi recipe iwe unoda zvinotevera:

• 1.5 makapu (105 gramu) ehwahwa, akachekwa
• 1.5 makapu (200 gramu) yemucheka weholiflower
• 1 mukombe (30 gramu) yesipinashi
• 1/4 mukombe (40 magiramu) eonikisi, akachekwa
• 1 tbsp yemafuta emuorivhi
• 1 tsvimbo yeselery, yakachekwa
• 1 diki gariki clove, minced
• 3 tbsp (45 ml) yemuriwo muto
• Munyu, mhiripiri, uye muto wesoya kuravira

Isai skillet yakakura pamusoro pepakati moto uye wedzera mafuta omuorivhi. Wedzera hanyanisi uye celery uye bika kwemaminitsi mashanu. Wobva wawedzera gariki uye gadzira kwemasekonzi mashoma.

Tevere, wedzera howa uye songa kusvikira wabika. Wobva wawedzera kolifulawa mupunga uye zvimwe zvese zvinosanganisa - kubvisa sipinashi - uye bika kusvikira nyoro. Pakupedzisira, wedzera sipinashi uye mwaka nemunyu uye mhiripiri usati washumira.

Iyi recipe inoshumira maviri uye inoita kuwedzera kukuru kumabiko ako kana kudya kwemanheru.

Howa chinhu chinoshanduka-shanduka uye chinonaka, uye kuwedzera pazvikafu zvako kunokutendera kuti utore mukana webhenefiti yavo.

Chinokosha

Howa hwakachengeteka kudyiwa kana iwe uine chirwere cheshuga, sezvo yavo yakaderera GI uye GL zvemukati zvisingasvike mashuga eropa rako.

Zvakare, yavo vhitamini B uye polysaccharide zvemukati zvinogona kupa humwe hutano mabhenefiti ayo akakosha zvakanyanya kune vanhu vane chirwere cheshuga, kusanganisira yakagadziriswa shuga yeropa uye cholesterol kuzvidzora.

Kunze kweavo anti-chirwere cheshuga zvimiro, howa hunogona kuwedzera kuravira kune ako madhishi pasina chero akawedzera carbs uye macalorie.