Nei Chikafu Chako cheShuga Chisina Kushata

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Muchikamu chake, Maitiro Ekudya, Refinery29 inofarira intuitive yekudya murairidzi Christy Harrison, MPH, RD inokubatsira iwe kuita izvo chete nekupindura chikafu uye chikafu chikafu chakakosha.

Zvakaipa sei kudya svutugadzike ine shuga? Acupuncturist wangu akambondipopotera kuti ndawana michero neoatmeal pakudya kwemangwanani nekuti aiti zvinondiwedzera shuga muropa kutanga mangwanani.

Uyu mubvunzo wakanaka, uye ini ndinonzwa zvakawanda kubva kune vatengi vangu. Mhinduro pfupi ndeyokuti kudya kwekudya kweshuga hakusi "kwakaipa," asi zvingangove zvisingawanzokuita kuti unzwe zvakanakisisa.

Nepo acupuncturist asiri iye akanakisa munhu kutora zano rekudya kubva (semuenzaniso, ini handingati oatmeal uye muchero "shuga," chaizvo, asi zvakanyanya pane izvo gare gare), yako ndeyechokwadi kuti kudya rubatsiro rwemakhahydrates chete kunoita. ita kuti shuga yako yeropa iwedzere nekukurumidza kupfuura kana iwe uine chimwe chinhu chakaenzana, chine mapuroteni, mafuta, kana fiber kuwedzera kune carbs.

Izvi zvinodaro nekuti kana iwe uchidya makabhohaidhiretsi, gadziriro yako yekugaya inodzipura kuita mhando yeshuga inonzi glucose, inova ndiyo sosi yekutanga yemafuta pane zvese zvinodiwa nemuviri wako. Shuga rudzi rwehydrohydrate. Muchokwadi, ese mashuga mahydrohydrate-asi haazi ese makabhohaidhiretsi ishuga (mamwe makuru marudzi e carbs masitashi uye fiber). Kazhinji, mashuga akaputswa kuita glucose nekukurumidza kupfuura mamwe marudzi e carbs, zvinoreva kuti anopinza muropa rako nekukurumidza uye anogona kukonzera ropa-shuga "spike" ichiteverwa nedip, kana ichidyiwa yega.

Izvi zvinoreva kuti kana iwe uine svusvura yekushuga chaiyo, pamwe hauzonzwa uine simba kwenguva refu. Asi, kana iwe ukadya mashuga nezvimwe zvekudya izvo zvinononoka kutora kwavo, iyo spike-uye-kupaza maitiro inogona kudzivirirwa. Tora, semuenzaniso, oatmeal-uye-chibereko chako chamangwanani. Chokwadi, muchero une mashuga echisikigo, asi zvakare ine dhizaini yakanaka, iyo inobatsira kudzikisa spike yeropa-shuga. Ditto the oatmeal, iyo iri pachena fomu kazhinji ine starches uye fiber, isina shuga zvachose. Uye kunyangwe ukamwaya shuga shoma paoatmeal, idya pakiti yerudzi rwakaiswa zvinotapira, kana kutenga mbiya kubva kune yako yaunofarira cafe, oatmeal yako inogona kunge iine shuga shoma pane inotonhora cereal (ichiri sarudzo yakanaka yemangwanani, kana ndizvo zvaunoda).

[Kuti uwane nyaya izere endai kuRefinery29]

Zvimwe kubva ku Refinery29:

Izvo Zvakanakisa Zvinhu Zvekuhodha paKudya Kwekukurumidza Maketani

Handina Kuenda Shuga Kwemazuva mashanu - Uye Hezvino Zvakaitika

Zvese Zvinhu Zvauri Kukanganisa NezveGluten

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