Vanogona Sei Vanhu vane Chirwere cheshuga Kudya Mapere?

Zvemukati

• Ndingadya mapere here?
• Zvizhinji mabhenefiti emapeya
• Zvinovaka muviri mabhenefiti emapeya
• Kubatsira kwevanhu vane chirwere cheshuga
• Prickly pear nebharisamu peya
• Chii chinonzi glycemic index?
• Kudya zvine hutano kune chirwere cheshuga
• Pear recipes
• Mapeya mu saladhi
• Mapeya sechiyeuchidzo
• Mapeya sechingwa kana dhizeti
• Prickly pear uye bharisamu peya mapepa
• Nguva yekutaura nepro
• Chinokosha

Pane fungidziro yekuti avo vanorarama nechirwere cheshuga havakwanise kudya michero. Zvibereko zvine mamwe makabhohaidhiretsi, ayo vazhinji vanorarama nechirwere cheshuga vanogona kuyedza kugadzirisa. Asi zvakare ane akawanda anobatsira mavitamini, zvicherwa, uye zvinovaka muviri izvo zvinogona kubatsira kune kudya kunovaka muviri.

Zvibereko zvinopa hutano huzhinji hwevanhu vane chirwere cheshuga, kunyangwe zvichikosha kuti urambe uchifunga mundangariro zvikamu, yako yakazara carbohydrate kudyiwa, uye glycemic index yechikafu.

Mapeya anogona kunakidza uye muchero wakanaka kudyiwa kana uine chirwere cheshuga. Iwo mabhenefiti mabhenefiti anogona chaizvo kukubatsira iwe kubata mamiriro, sekuwanda kwezvidzidzo zvinoratidza. Mapeya zvakare ane yakaderera glycemic index, saka havazosimudza ropa rako glucose nekukurumidza.

Ndingadya mapere here?

Unogona kudya mapeya kana uine chirwere cheshuga, chero bedzi iwe uchichengeta zvikamu zvako mupfungwa uye uchizvidya pamwe chete nezvimwe zvekudya zvinovaka muviri. Mapeya anogona kugutsa kuda kwako kwechimwe chinhu chinotapira uku uchipawo zvinovaka muviri.

Zvizhinji mabhenefiti emapeya

Mapeya chikafu chinopa chikafu uye chine mavitamini chine zvakawanda zvinobatsira pahutano, zvinosanganisira:

• kurwisa kuzvimba
• kushanda se antihyperglycemic
• kubatsira kugaya

Kune zvinopfuura chiuru mhando dzemapeya, asi iwe ungangoona chete chidimbu cheizvi zviripo zvekutengesa. Mimwe yemhando dzakakurumbira yemapeya ekushandisa chikafu anosanganisira:

• Bartlett
• Bosc
• D'Anjou

Mapeya eAsia, ayo akafanana nekuumbwa kwemaapuro, ndeimwe mhando yakajairika. Zvimwe zvekudya zvakanyorwa se "pears" hazvisi chaizvo chikamu cheiyo genus. Prickly pear rudzi rwecactus. Bharisamu peya inozivikanwawo sevhoni inovava.

Paavhareji, munhu anoshandisa angangoita matsva emaperera pagore.

Zvinovaka muviri mabhenefiti emapeya

Zvinoenderana neiyo, peya iri pakati nepakati ine:

• 101 macalorie
• 27 gramu (g) ​​yemakabohydrate
• 5.5 g ye fiber (yeiyo fiber haina insoluble, uye 29 muzana inogadzikana)
• 7.65 g vhitamini C
• 206 milligrams (mg) ye potasium

Mapeya anewo antioxidants, fructose, uye sorbitol.

Iyo yakakosha huwandu hwechikafu kubva pamapere inowanikwa paganda. Kuongorora peya kunogona kudzikisa phonologic uye ascorbic acid ne.

Peya yeBharisamu, kana vise rinovava, haisi peya chaiyo, asi inogona kuve inonakidza kune avo vane chirwere cheshuga nekuda kwehumwe hutano hunobatsira. Aya mavitamini anotevera:

• C
• A
• E
• B-1
• B-2
• B-3
• B-9

Iyo inewo zvicherwa senge potasium, calcium, uye zinc. Chibereko chine 241 macalorie pa100 g.

Prickly pear cactus ine fibrous uye ine antioxidants uye carotenoids.

Kubatsira kwevanhu vane chirwere cheshuga

Kune zvakawanda zvidzidzo zviripo zvinobatanidza hutano mabhenefiti nemapere, kunyanya kune avo vane chirwere cheshuga kana vari panjodzi yechirwere cheshuga.

Mumwe akaongorora zviuru zvevanhu vane njodzi yerudzi rwechipiri chirwere cheshuga uye akawana kuti chikafu chakapfuma muanthocyanin, kusanganisira mapere, chakadzikisa njodzi yerudzi rwechipiri chirwere cheshuga.

Iko kushandiswa kwemichero yakazara maringe nemamwe marudzi epear zvigadzirwa kunogona kuve yakakosha mukuwedzera hutano hwavo kune avo vari panjodzi yeshuga. Zvakawanikwa kuti kudya michero yese, kunge mapere, kwakadzora njodzi yerudzi rwechipiri chirwere cheshuga kusiyana nekuzvidya sejusi.

pane pear kushandiswa pakati pevanhu vari panjodzi yekukudziridza mhando 2 chirwere cheshuga yakawana kuti kudya maapuro nemapere kwakadzora njodzi ne18 muzana.

Kudya mapepa pamwe nekuchengetedza kudya kunovaka muviri kunogona kubatsira kudzora-nhanho chirwere cheshuga futi.

Imwe ongororo yakawana kuti Bartlett uye Starkrimson mapeya anogona kubatsira kudzivirira uye kubata mhando 2 chirwere cheshuga kana chikadyiwa sechibereko chose. Chidzidzo ichi chakabatanidza kudyiwa kwemichero kubatsira kudzikisa kudiwa kana kuyerwa kwemishonga yeshuga mune prediabetes uye nhanho dzekutanga dzeshuga.

Prickly pear nebharisamu peya

Izvi zvinomera hazvisi chikamu cheiyo pear genus, asi zvinonzi "peya" uye zvinogona kubatsira kune avo vane chirwere cheshuga.

Prickly pear ndeye cactus uye inozivikanwa sechikafu chakanyanya nevamwe. Inogona kudzikisa huwandu hweshuga yeropa kune avo vane chirwere cheshuga cheshuga, asi hapana huwandu hwakakosha hwekutsvagisa hunowanikwa nezve mabhenefiti izvozvi.

Bharisamu pear mukuderedza shuga yeropa, asi vaongorori vanofanirwa kuitisa zvidzidzo zvekiriniki kuti vasimbise kubatsira kwayo.

Chii chinonzi glycemic index?

Iyo glycemic index (GI) inogona kuve chishandiso chinobatsira kuongorora kuti chikafu chine makabhohaidhiretsi chinomutsa sei glucose yako. Kuchengetedza zvakajairika glucose mazinga, zvakakosha kuyedza kudya chikafu chiri pane yakaderera kana yepakati spectrum yeGI zvakanyanya sezvinobvira.

Chiyero cheGI chechikafu chakasarudzika chinoenderana nezvinhu zvakawanda, zvinosanganisira huwandu hwemafuta uye faibha zvavari pamwe nenzira yekubika, kuibva, uye kugadzirisa kwechikafu.

Mapeya nemimwe michero yakawanda yakaderera paGI. Peya iri pakati nepakati ine mamakisi eGI makumi matatu, nepo maapuro aine mamaki akafanana eGI pa36. Strawberries, raspberries, uye bhuruu zvine maGI akaderera kwazvo emichero yese, nekapu imwe yeimwe yakayerwa pa25.

Zvimwe zvisungo zvisina kuroorwa zvemichero semapichisi (56), mabhanana (52), uye watermelon (72) chiyero seyakaenzana GI chikafu.

Kudya zvine hutano kune chirwere cheshuga

Chibereko chingori chikamu chimwe chete chekudya zvine hutano kana uine chirwere cheshuga. Iwe unofanirwa kuve nechokwadi chekuisa zvimwe zvekudya zvinovaka muviri sechikamu chechirongwa chako chekudya, kusanganisira mapuroteni akaonda, miriwo, zviyo zvese.

Kudya kwakaringana uko kunosanganisira zvinhu izvi kunobatsira iwe kuwana mavitamini, zvinovaka muviri, uye zvicherwa zvaunoda.

Chikamu chekutonga chakakoshawo zvakanyanya pakudya kwako. Ramba uchishumira hukuru mupfungwa sezvaunofunga kuti ungawedzera zvakadii mundiro yako panguva yekudya kana usati wasarudza tudyo.

Kuchengeta huwandu hweropa rehuga riine hutano ndicho chinhu chakakosha mukugadzirisa chirwere cheshuga, saka gara kure nezvikafu zvinowedzera mazinga aya, sekudya zvakawandisa uye zvihwitsi.

Pear recipes

Iwe unogona kuisa mapeari mune akawanda akasiyana mabikirwo. Heano mashoma mapepa emapepa kuyedza iwo anoshanda mushe mune hutano, hwakaringana-hwakaringana chikafu.

Mapeya mu saladhi

Iyi saladhi inosanganisira arugula, mapeya, walnuts, uye pecorino chizi ine bharisamu mafuta emafuta ekupfeka. Izvo zvaizoshanda mushe padivi neprotein yakaonda masikati kana kudya kwemanheru.

Sevhisi ine 8 g yemafuta, 7 g yemakabohydrate, uye 2 g yeprotein. Iyo zvakare ine 170 mg potasium uye 50 mg yephosphorus.

Mapeya sechiyeuchidzo

Unogona kunakirwa maviri eaya madiki peya uye mbudzi chizi tarts emakumi mapfumbamwe macalorie, 4 g emafuta, 11 g yemakabohydrate, uye 3 g yeproteine.

Aya ma tarts angave anonakidza kuwedzera kune yezororo yakapararira kana dhishi hombe kuenda kupati.

Mapeya sechingwa kana dhizeti

Sinamoni yakakangwa mapereji anogona kukodzera bhiri rekudya kwemwaka kana dhizeti mukudonha kana muchando. Iwe unongoda kukanda walnuts, majarini, tsvigiri tsvuku inotsiva, uye sinamoni pamwechete uye shandisa izvi sechigunzva pamapeya ane hafu.

Iwe unobva wagocha aya akapfeka zvakanaka muhovhoni kwemaminetsi makumi mana nemashanu.

Prickly pear uye bharisamu peya mapepa

Iwe unogona kunge uchifarira kuyedza prickly pear mune recipe, uye kune dzakawanda nzira dzakasiyana siyana dzekubika iyo cactus yekudya kwemangwanani, kwemanheru, uye kunyange zvinwiwa.

Bharisamu peari inogona kukonzera mimwe mhedzisiro, saka taura nachiremba wako usati wabika nayo kana kuidya mune imwe fomu.

Nguva yekutaura nepro

Izvo zvakakosha kuti uchengete ako eropa glucose mazinga akatsiga kana iwe uine chirwere cheshuga. Iwe unofanirwa kuita musangano nachiremba wako kana wezvekudya zvinovaka muviri kuti mukurukure kudya kwako kana iwe ukaona spikes kana dips mushuga yako yeropa nguva dzose.

Vanogona kukubatsira iwe kugadzira chirongwa chekudya chine hutano chinosanganisira chikafu chese uye chinodudza zvikamu zvekugadzirisa yako mashuga eropa.

Chinokosha

Mapeya chikafu chinonaka uye chechisikigo chekuisa mune chikafu chine hutano kana uine chirwere cheshuga. Vanogona kukwanisa kudzivirira kutanga kwechirwere cheshuga kana kutokubatsira iwe kudzora nhanho dzekutanga dzemamiriro acho nekuda kwehutano hwavo.

Chengeta saizi yekushandira mupfungwa kana iwe uchidya mapepa, uye wozvienzanisa nezvimwe zvekudya zvine hutano semapuroteni akaonda uye miriwo kuti uchengete huwandu hweropa rako muropa mune hutano hwakanaka. Iwe unogona kunakidzwa nemapera sechibereko chakazara kana kuapinza mumabikirwo ezvikafu uye zvinwiwa.