Oatmeal uye Chirwere cheshuga: The Do's and Don'ts

Zvemukati

• Oatmeal
• Zvakanakira oatmeal yechirwere cheshuga
• Cons of oatmeal yechirwere cheshuga
• Ita nezvisingaitwe oatmeal uye chirwere cheshuga
• Zvokuita
  
• Izvo zvisingaiti
  
• Zvimwe zvehutano zvakanakira oatmeal
• Kutora

Mhedziso

Chirwere cheshuga chiitiko chemagetsi chinokanganisa mashandisiro anoita muviri kana kushandisa insulin. Izvi zvinoita kuti zviome kuchengetedza shuga yeropa munzvimbo ine hutano, izvo zvakakosha kune hutano hweavo vane chirwere cheshuga.

Pakugadzirisa shuga yeropa, zvakakosha kudzora huwandu hwe makabhohaidhiretsi anodyiwa mukugara kumwe, sezvo carbs inokanganisa shuga yeropa.

Izvo zvakakoshawo kusarudza zvinovaka muviri-zvine hupfumi, zvine-faidhi makabhohaidhiretsi pamusoro peakacheneswa uye akagadziriswa carbs neshuga yakawedzerwa. Carb yekudyiwa tarisiro inofanirwa kutemerwa pane wega hwaro nerubatsiro rwewehutano hwako mupi.

Izvi zvinoreva kuti izvo zvaunodya zvine basa zvakanyanya. Kudya chikafu chine fiber yakawanda uye zvinovaka muviri asi chakaderera mumafuta asina hutano neshuga kunogona kubatsira kuchengetedza huwandu hweshuga yeropa, pamwe nekuvandudza hutano hwako hwese.

Oatmeal inopa yakawanda yehutano mabhenefiti uye inogona kuve yakanaka kuenda-kuchikafu kune avo vane chirwere cheshuga, sekureba sekunge chikamu chiri kudzorwa. Imwe kapu yeoatmeal yakabikwa ine anosvika makumi matatu magiramu e carbs, ayo anogona kukwana muchirongwa chekudya chine hutano chevanhu vane chirwere cheshuga.

Oatmeal

Oatmeal yakagara yakajairwa chikafu chemangwanani. Yakagadzirwa neoat groats, ayo ari oat tsanga nemakosi akabviswa.

Iyo inowanzo gadzirwa nesimbi-yakatemwa (kana yakatemwa), yakakungurutswa, kana "pakarepo" oat mbudzi. Iyo yakawanda inogadziriswa oats iri, senge mune kesi yemapaka, oats anokurumidza kugayiwa uye nekukurumidza iyo shuga yeropa inogona kuwedzera.

Oatmeal inowanzo bikwa nemvura uye inoshumirwa inodziya, kazhinji iine mawedzera-ins senzungu, zvinotapira, kana michero. Inogona kugadzirwa kumberi uye kudziiswazve mangwanani kuitira kudya kwekukurumidza uye nyore.

Nekuti oatmeal ine yakaderera glycemic index, inogona kunge iri imwe nzira iri nani pane kumwe kusarudza kwekudya kwekuseni, senge chando chinotonhora neshuga yakawedzerwa, chingwa chine yakawedzera jelly kana mapekeki ane sirasi.

Vaya vane chirwere cheshuga vanogona kuyedza shuga yeropa mushure memhando dzakasiyana dzekudya kwekuseni kuti vaone kuti shuga yavo yeropa inopindura sei.

Oatmeal inogona zvakare kusimudzira hutano hwemwoyo, izvo zvakakosha nekuti vanhu vane chirwere cheshuga vanokanganisa chirwere chemoyo.

Zvakanakira oatmeal yechirwere cheshuga

Kuwedzera oatmeal kuchikafu chako kubatsira kubata chirwere cheshuga kune zvese zvakanaka nezvakaipa. Zvakanakira kuwedzera oatmeal kune yako chirwere cheshuga kudya chirongwa chinosanganisira:

• Iyo inogona kubatsira kudzora shuga yeropa, nekuda kweiyo ine mwero kune yakakwira fiber zvemukati uye yakaderera glycemic index.
• Iyo ine moyo-hutano nekuda kwayo inogadzikana fiber zvemukati uye iyo chokwadi inogona kudzikisa cholesterol.
• Inogona kudzikisira kudiwa kwemajekiseni e insulin kana ichidyiwa panzvimbo yeimwe chikafu chemakabohydrate chakapfuma zvekudya zvemangwanani
• Kana yakabikwa kumberi, inogona kuve yekukurumidza uye nyore kudya.
• Iyo zvine mwero yakakwira mufayibha, ichiita kuti unzwe kuzara kwenguva yakareba uye kubatsira nehuremu hwekutarisira.
• Iyo sosi yakanaka yesimba-refu simba.
• Inogona kubatsira kudzora kugaya.

Cons of oatmeal yechirwere cheshuga

Kune vanhu vazhinji vane chirwere cheshuga, kudya oatmeal haina yakawanda yakawanda. Kudya oatmeal kunogona kukanda mashuga eropa kana ukasarudza oatmeal ipapo, izere neshuga yakawedzerwa, kana kudya zvakawandisa panguva imwe chete.

Oatmeal inogona kuve nemhedzisiro kune avo zvakare vane gastroparesis, iyo inononoka gastric kubuda. Kune avo vane chirwere cheshuga uye gastroparesis, iyo fiber mune oatmeal inogona kudzora dumbu kubuda.

Ita nezvisingaitwe oatmeal uye chirwere cheshuga

Oatmeal inogona kuve yekuwedzera kukuru kune chako chikafu kuti ubatsire kubata chirwere cheshuga. Kunyanya kana iwe ukaishandisa kutsiva imwe yakakwira-carb, yakakwira-shuga sarudzo yemangwanani sarudzo.

Paunenge uchiwedzera oatmeal kune yako chirwere cheshuga kudya chirongwa, pane zvinhu zvinoverengeka zvekuchengeta mundangariro:

Zvokuita

1. Wedzera sinamoni, nzungu, kana michero.
2. Sarudza oats echinyakare kana yesimbi-akachekwa.
3. Shandisa mukaka usina mafuta kana mvura.
4. Wedzera chipunu chemuti wenutiro yeproteine ​​yakawedzera uye munuhwi.
5. Gadzirira kushandisa yogati yechiGreek kune protein, calcium, uye vhitamini D kuwedzera.

Pane zvinhu zvakati wandei zvaunogona kuwedzera kune yako oatmeal yekugadzirira runyorwa kuti uwedzere iwo hutano hutano mabhenefiti oatmeal.

Paunenge uchidya oatmeal, izvi ndizvo zvaunofanira kuita:

• Idye neprotein kana mafuta ane hutano semazai, nati ruomba, kana yogati yechiGreek. Kuwedzera 1-2 mashupuni emapecan akachekwa, walnuts, kana maarumondi anogona kuwedzera mapuroteni uye mafuta ane hutano, ayo anogona kubatsira kubatsira kudzikamisa shuga yako yeropa.
• Sarudza oats echinyakare kana yesimbi-akachekwa. Sarudzo idzi dzine huwandu hwakawanda hwefibha inosungunuka, iyo inobatsira zvirinani kugadzirisa shuga yeropa uye inogadziriswa zvishoma kunonoka kugaya.
• Shandisa sinamoni. Sinamoni izere nema antioxidants, ine anti-kupisa zvinhu, uye inogona kubatsira kudzikisa njodzi yehosha yemoyo. Iyo inogona zvakare kuvandudza kunzwisisika kune insulin uye inogona kubatsira kudzikisa mashuga eropa.
• Wedzera majiroji. Ma berries anewo antioxidants uye zvinovaka muviri zvinovaka muviri uye anogona kuita seanotapira echisikigo.
• Shandisa mukaka wakakora-mafuta, isina mukaka we soy, kana mvura. Kushandisa yakaderera-mafuta kana mukaka we soy kunogona kuwedzera zvinovaka muviri pasina kuwedzera mafuta akawandisa kuchikafu. Mvura inosarudzika kukamuti kana mukaka wakakora wemafuta kune avo vari kuyedza kudzikisa macalorie uye zvemafuta zvemukati. Nekudaro, ramba uchifunga kuti huwandu hwemukaka hunoshandiswa hunofanirwa kuverengerwa kune yakazara carb yekudya kwako. Mahora masere emukaka wenguva dzose ane gumi nemaviri magiramu e carbs.

Izvo zvisingaiti

1. Usashandise yakagadzirirwa kana kutapira pakarepo oatmeal.
2. Usawedzere michero yakaomeswa kana kutapira - kunyangwe zvinotapira zvakasikwa senge huchi.
3. Usashandise kirimu.

Kana uchidya oatmeal, hezvino izvo zvausingafanire kuita:

• Usashandise yakagadzirirwa kana oatmeal yekukurumidza nezvakawedzerwa zvinotapira. Instant uye flavored oatmeal ine yakawedzera shuga uye munyu. Ivo zvakare vane mashoma akanyungudika fiber. Sarudza hutano hwakasiyana oatmeal.
• Usawedzera michero yakaomeswa yakawanda. Kungoti chipunu chemichero yakaomeswa chinogona kuve neakawandisa makabhohaidhiretsi. Rangarira zvikamu zvako.
• Usawedzera zvakawandisa macalorie zvinotapira. Vanhu vanowanzo wedzera shuga, huchi, shuga tsvuku, kana manyuchi kune oatmeal. Izvi zvinogona kusimudza zvakanyanya shuga yeropa. Unogona kuwedzera zvakachengeteka- kana zvakaderera-macalorie zvinotapira.
• Deredza kana kudzivisa kushandisa kirimu. Shandisa chero mvura, mukaka we soya, kana mukaka une mafuta mashoma kuita oatmeal.

Zvimwe zvehutano zvakanakira oatmeal

Mukuwedzera kune shuga yeropa uye moyo-hutano mabhenefiti oatmeal zvinopihwa, inogona kubatsira ne:

• kudzikisa cholesterol
• kurema manejimendi
• kuchengetedzwa kweganda
• kuderedza mikana yekenza yekoloni

Oatmeal isina kugadzirwa uye isina kutapira inononoka kugaya, zvichireva kuti iwe unonzwa kuzara kwenguva yakareba. Izvi zvinogona kubatsira nekudzikira uremu uye zvinangwa zvekutarisira uremu. Inogona zvakare kubatsira kudzora pH yeganda, iyo inogona kudzora kuzvimba uye kuvava.

Kutora

Kana yagadzirirwa nenzira kwayo, oatmeal ine zvakawanda zvakanaka izvo zvinogona kubatsira chero ani. Vaya vane chirwere cheshuga vanogona kubatsirwa nekutsiva imwe yezviyo zvemangwanani zvakanatswa kwazvo. Sezvakaita nezvose zvine makabhohaidhiretsi sosi, ita shuwa yekuteerera kune saizi yezvikamu.

Iwe unogona kutanga zuva nekudya izvo zviri nani zvinodzora shuga yeropa uye zvinopa iyo-yakareba-sosi sosi yesimba. Izvo zvakare zvinobatsira kuvandudza moyo wako hutano. Nokusarudza iyo chaiyo yekuwedzera-ins, oatmeal inogona kunge iri yekudya kwemangwanani ine moyo kana iwe uchigara nechirwere cheshuga.

Nguva dzose tarisa shuga yako yeropa kuti uone kuti oatmeal inokukanganisa sei. Wese munhu ane chirwere cheshuga akasiyana. Nguva dzose taura nachiremba wako usati waita chero hukuru hwekuchinja kwekudya. Vanyoreji vezvekudya vanokwanisa zvakare kubatsira nekuita yega chirongwa chekudya kuzadzisa zvaunoda.