7 Zvibereko Zvinofanira Kudzivisa Kana Une Chirwere Cheshuga

Zvibereko hazvibvumirwi asi dzimwe sarudzo dziri nani pane dzimwe

Kana uine chirwere cheshuga, mukana mumwe munhu akati haubvumirwi kudya michero. Izvi hazvisi chokwadi; vanhu vane chirwere cheshuga vanogona kudya michero sechikamu cherongwa hwavo hwekudya hwakanaka. Asi, nokuti michero ine glucidhydrate, inobata shuga yako yeropa uye haugoni kudya zviyero zvisingagumi.

Mimwe michero inogona kuita kuti ropa rako suga rive rinokurumidza kupfuura dzimwe. Chikamu chinonyengera pamusoro pekudya nechirwere cheshuga ndechokuti munhu wese anotora zvokudya pane zvakasiyana. Apo mumwe munhu angakwanisa kudya maapuro asina kukonzera, mumwe munhu angawana kuti maapuro anokonzera ropa ravo sorosi. Kuedza ropa rako sutu asati asvika uye shure kwekudya michero kunogona kukubatsira kuti uone kuti zvibereko zvipi zvakakunakira iwe.

Dzimwe nzira dzekuchengetedza sopa rega rega rinotarirwa paunofarira michero ndeyekufunga pamusoro pemamiriro ezvinhu mauri kudya. Iwe uchava nekana iri nani pakuchengetedza sutu yako yeropa inodzorwa kana iwe usingadziviri jisi zvachose , chengetedza michero yako kushandiswa kwete kune maviri kusvika kune matatu pazuva (rimwe rinoshandiswa = 15 g ye carbohydrate) , zvibatanidza michero yako nemapuroteni kana kuisa iyo muzvokudya zvako sechikamu chekugadzirisa kweakagidhyidrate, uye usapedza michero yakaibva. Uyo anobvarura michero ndiyo yakakwirira iyo glycemic index , iyo inoreva kuti ichasimudza shuga yako yeropa kupfuura chikafu chine glycemic index index.

Mukuwedzera kune jisi, pane zvimwe zvibereko zvinoita kuti ini ndirege-kwete-kudya mutsara. Zvibereko izvi zvakaiswa panzvimbo iyi ndeyekuti vane gorosi yepamusoro kana yekuti vanhu vakawanda vanovadya zvakanyanya, izvo zvinoguma nehupfuu hwepamusoro yeropa.

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Mazambiringa

Imwe mazambiringa mashomanana ane giro rimwe remakrohydrate, izvo zvinoreva kuti mazambiringa makumi maviri anoonekwa sekushumira kwezvibereko. Mhedziso ndeyokuti kana uri kudya mazambiringa, uri kudya nzira inopfuura 15.

Kuti usanyanya kudya, zvakanakisisa kuti uzviverengere uye uzviise mumudziyo muduku, kana kudzivisa muedzo uye sarudza kudya chibereko chakadai semabriji. Iwe unogona kudya 1 1/4 kapu yemaswisiri nokuda kwehuwandu hweakinehydrate semadhiro gumi nemashanu.

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Cherries

Vanhu vakawanda havaregi kudya cherries pane zvishomanana, ndicho chikonzero kudya kudya ma cherries kunowanzoguma nekuputika kwemashuga eropa. Zvakafanana nemadhiro, imwe cherry ine giro rimwe remakrohydrate. Kana iwe ukaona iwe pachako uchinge uchinge uchinge uchitakura pane ndiro huru ye cherries, zvichida zvakanakisisa kuti uzvidzivirire zvachose.

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Pineapple

Ipapaapple yakachena inonaka uye inotapira, kunyanya kana yakakora chaizvo, iyo inoita kuti ive yepamusoro glycemic index food. Zvichienderana nezvamungaita sei, hutema uye hupamhi zvinogona kuchinja huwandu hwegorobhaidhaiti uye kuita kuti zvive nyore kudya kudya zvakare.

Kana uchida kudya chinanaini, tora 1/2 kapu yekushandira (pineapple cut into chunks) uye utarisire kuidya nechikafu kana kudya kweprotini-yakawanda seyakaderera mafuta echiGiriki yogurt kana kuti mafuta mashoma ekottage cheese. Ngwarira chinamato chinopininira chakakonzerwa nehuga. Kana uri kutengesa makedhafa emaginha, tenga kwete shuga yakawedzerwa zvakasiyana-siyana.

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Mango

Unogara uchidya mango yose mune imwe yakagara? Iwe hausi woga. Zvichienderana nehukuru, mango yose inokubhadhara anenge 30 gramu yemakrohydrate uye anenge magiramu makumi mana emashuga.

Kana iwe uchidya mango, iva nechokwadi chekugadzirisa chikamu chako kune 1/2 uye chinangwa chekudya kana zvichinyanya kusimba. Sezvo mango inonyorovesa, inova yakasviba uye iyo glycemic index-muzinga iyo inogona kuwedzera shuga yeropa-ichakwira.

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Banana

Iwe unogona kunge wakanzwa kuti mabhanana akanaka kwazvo. Hazvizi kuti mabhanana anonyatsotapira kupfuura mamwe masarudzo. Pane kudaro, rimwe bhanana remasvikiro rinenge rakafanana nemakrohydrate muzvikamu zviviri zveimwe sarudzo yezvibereko, zvakadai sechikamu chiduku chezvibereko kana 3/4 mukombe we blueberries.

Kana iwe ukadya bhanana, tora 1/2 ugoisa imwe hafu mufiriji kwenguva inotevera.

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Zvibereko Zvakasikwa

Zvibereko zvakakangwa , zvikurukuru marudzi akange akaputirwa mu yogurt, chokoti kana shuga ine huwandu hwemagidhahydrates kwechikamu chiduku. Mipuni miviri yewaini yakaoma yakaenzana yemakrohydrate seimwe kapu ye raspberries kana chimwe chiduku chezvibereko. Dzorera michero yakaomeswa nemichero mutsva kuti uwedzere huwandu kune chirongwa chako chekudya uye kuderedza shuga.

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Fruit Juice

Kunze kwekuti iwe uine hypoglycemia, juice yemichero (kunyange 100% yemuchero wemichero) inofanira kudziviswa. Funga nezvekuti mangani emangwanani anotora kuita imwe kapu yemusi - vakawanda kupfuura imwe. Chimwechete masere eunce yejisi rearangi ine 30 gm ya carbohydrate, 30 gramu ye shuga uye hapana fiber.

Muviri haufaniri kuita basa rakawanda rekuputsa shuga mujisi, saka inoshandiswa zvakagadziriswa uye inomutsa shuga yeropa mumaminitsi. Juice inogonawo kuwedzera mamwe makorikori pasina kuchinja satiety yako uye naizvozvo inokwanisa kudzivirira kushaya kurasikirwa uye kunyange kukurudzira kuwedzera kuwanda. Shandura jisi yemichero yezvibereko zvose, uye gadzirisa zvikamu zvako zvisingaiti kupfuura maviri kusvika kune matatu pazuva.

> Sources:

> American Diabetes Association. Glycemic Index uye Diabetes.