Ndinogona Kudya Watermelon Kana Ndine Chirwere cheshuga?

Zvemukati

• Hutano hunobatsira watermelon
• Nzira Yokutema: Watermelon
• Zvinotaurwa neongororo
• Wermelon rinowira kupi pane glycemic index?
• Ndezvipi zvimwe michero-inoshamwaridzika yeshuga?
• Izvi zvinorevei kwandiri, chikafu changu, uye chirwere cheshuga?

Zvinokosha

Watermelon inowanzo inguva yekufarira yezhizha. Kunyangwe iwe ungangoda kudhira imwe yezvinonaka zvinotapira kumusoro kwekudya kwese, kana kuiita yako yekuenda-kune yekudya yezhizha, zvakakosha kuti utarise ruzivo rwehutano kutanga.

Kana iwe uine chirwere cheshuga, iwe unoziva kukosha kwekutarisa zvaunodya uye kuongorora mashuga eropa rako.

Watermelon rine mashuga echisikigo. Zvichienderana nezvakudya zvako zvese uye huwandu hwetavhuna hwakadyiwa, izvi zvinogona kukanganisa huwandu hweshuga yeropa rako.

Ramba uchiverenga kuti udzidze kuti kuwedzera watermonon kuchikafu chako kunogona kukukanganisa sei.

Hutano hunobatsira watermelon

Native kuWest Africa, visi ivhu rinoshamisa revhitamini nemaminerari anosanganisira:

• vhitamini A
• vhitamini C
• potasium
• magnesium
• vhitamini B-6
• faibha
• iron
• calcium

Vitamin A inotsigira kuona kwakanaka uye zvinobatsira mukuchengetedza kwemoyo wako, itsvo, nemapapu.

Vitamin C inobatsirawo kudya zvine hutano uye kunowanikwa muvise.

Vitamin C yave ichizivikanwa ku:

• kunatsiridza hutano hwemwoyo
• rubatsiro mukudzivirira kweimwe kanzira
• batsira kurwisa zviratidzo zvechando

Nekuti yakakwira fiber, kudya mavise kunogona kukurudzira hutano hwakanaka hwekugaya.

Kwete chete kuti kudya mwero wevatengi kunodzora kushuvira kwako chimwe chinhu chinotapira, zvinogona zvakare kukuchengetedza uchinzwa kuzara kwenguva refu. Izvi imhaka yekuti vise riri.

Kunze kwekukuchengeta iwe uine hydrated, watermelon inogona kukubatsira iwe kunamatira kune kwako kudya uye rubatsiro mukurema uremu.

Nzira Yokutema: Watermelon

Zvinotaurwa neongororo

Iko hakuna chero tsvagiridzo yakanangana nekunongedza watermelon yekushandisa uye chirwere cheshuga. Izvo zvakati, kune humwe humbowo hunoratidza kuti kudya manwiwa kunogona kubatsira kudzikisa njodzi yako kune mamwe matambudziko ane chekuita neshuga.

Watermelon rine zviyero zvine mwero zve lycopene, inova iyo pigment inopa muchero iwo ruvara rwayo. Iyo zvakare ine simba antioxidant.

Kunyangwe kumwe kutsvagurudza kuchidikanwa, lycopene inogona kubatsira kudzikisa njodzi yako yehutano hwepfungwa. kuti iyo lycopene inowanikwa mumadomasi inogona kuve yakabatana nenjodzi yakadzikira yehosha yemoyo.

Vanenge makumi matanhatu neshanu muzana yevanhu vane chirwere cheshuga vane makore makumi matanhatu nemashanu kana kupfuura vanofa kubva kune imwe mhando yehosha yemoyo. Vanenge zvikamu gumi nezvitanhatu kubva muzana zvevanhu vari muhuwandu hwevanhu vanofa nesitiroko.

Nezve izvi mupfungwa, iyo American Diabetes Association yakarongedza chirwere cheshuga seimwe yeanomwe anokwanisa kugadziriswa mungozi yechirwere chemoyo.

Wermelon rinowira kupi pane glycemic index?

Iyo glycemic index (GI) inotarisa iko kutsanya kwekudya shuga inopinda muropa. Chinhu chega chega chezvekudya chinopihwa kukosha pakati pe1 ne100. Aya maitiro anotsanangurwa zvichienderana nekuti chikafu chega chega chinoenzaniswa sei nechinhu chinotaurwa Shuga kana chena chingwa chinowanzo shandiswa kureva.

Glycemic mutoro (GL) ndiko kusanganiswa kweiyo GI uye chaiko macarhydrate zvemukati mune chairo kushumirwa kwechikafu. Zvinopikiswa kuti iyo GL inopa yakanyanya kukosha-nyika kukosha kwekuti chikafu chakasarudzika chingakanganisa sei mashuga eropa.

Vanhu vari kugadzirisa chirwere chavo cheshuga nehydrohydrate kuverenga vanowanzoshandisa nzira iyi. Chikafu chine yakaderera kana yepakati GI inoonekwa isingawanzo kukwidza yako mashuga eropa.

GI yemakumi mashanu nemashanu kana zvishoma inoonekwa kunge yakaderera. GI iri pakati pe55 ne69 inowanzo fungidzirwa sepakati. Chero chipi chinopfuura makumi manomwe chinotarisirwa kunge chakakwirira.

A GL iri pasi pegumi iri pasi, gumi kusvika pa19 iri pakati, uye 19 uye pamusoro inoonekwa yakakwira.

Watermelon kazhinji ine GI ye72 asi GL ye2 pa100 gram inoshumira. Iyo GL yemavise yakaderera, uye inogona kudyiwa zvine mwero senge michero yese sechikamu chekudya kwakaringana.

Ndezvipi zvimwe michero-inoshamwaridzika yeshuga?

Kunyangwe kudya manwiwa kune zvakwakanakira, iwe unofanirwa kufunga kuenzanisa kudya kwako nemichero ine GI yakaderera.Ive neshuwa yekutora michero mitsva chero nguva uye pese pazvinogoneka, sezvo isina chero shuga yakawedzerwa.

Kana iwe uchida kutenga michero yemumagaba kana yechando, yeuka kusarudza michero yemumagaba yakarongedzwa muto wemichero kana mvura, pane sirasi. Ive neshuwa yekuverenga chinyorwa zvakanyatsonaka uye tsvaga shuga dzakavanzika. Iwe unogona zvakare kudhonza kana kushambidza iwo akarongedzwa musirasi.

Muchero wakaomeswa uye muto wemichero unofanirwa kudyiwa kashoma pane muchero mutsva. Izvi zvinokonzerwa ne:

• koriori kuwanda
• shuga yevashuga
• zvidiki zvakakurudzirwa chikamu chemazana

Michero ine chirwere cheshuga ine yakaderera GI inosanganisira:

• plums
• mazambiringa
• mapichisi
• apurikoti
• mapepa
• michero

Izvi zvinorevei kwandiri, chikafu changu, uye chirwere cheshuga?

Kana iwe uchida kuwedzera watermelon kuchirongwa chako chekudya chevhiki nevhiki, zviri nani kutarisa kudya kwako kwese. Watermelon ine yakakwira GI, asi yakaderera GL. Ramba uine ziso pane zvikamu zvehukuru uye bvunzo yeglucose mushure mekudya mavise kuti uone maitiro anoita muviri wako.

Taura nemupi wako wezvehutano nezvekuti iwe unoda sei kuwedzera zvakasiyana pane zvaunodya. Vanozoongorora zvaunodya izvozvi uye vatarise hutano hwako hwese.

Ivo vanogona kukuendesa iwe kune wekudya kuti akubatsire iwe kuona yakanyanya kudya chirongwa.

Nyanzvi yezvokudya inogona:

• pindura mibvunzo yako yese
• kurudzira chikamu chemazana
• kukurayira iwe pazvinogona kutsiva

Mushure mekutaura nachiremba wako uye chiremba wezvekudya, ita shuwa yekutarisa mhinduro yako yemuviri pakuwedzera mavise kana zvimwe zvekudya zvitsva kuchikafu chako. Goverana ruzivo rwako rwekutevera navo paunotevera kushanya.