Chimwe Chikonzero Chokudya Chikafu
Iwe unogona kunge wakanzwa kuti kudya kwemazuva ekupedzisira ndicho chikafu chinonyanya kukosha chezuva: inotanga kushandiswa kwemasabolism uye inogona kugadzirisa danho rekushanda kwezvokudya zvako zvichave zvekusara kwezuva. Asi mubvunzo unoramba uripo: chii chaunofanira kudya kudya kwemanheru? Zvidzidzo zvenguva pfupi zvinoratidza kuti kutanga zuva rako neana, rakakura mafuta, uye rakakwirira mapurotini mangwanani anogona kubatsira kuvandudza kutapukirwa kwehuga yeropa uye rubatsiro mukurasikirwa kwehutano kuvanhu vane chirwere cheshuga cheshuga.
Mune rumwe ruzivo, vatori vechikamu vaisarudzwa pane zviduku zvishoma, zvakasimwa kabogahydrate yekusvinika kana kuti yakakura, mapuroteni epamusoro / akakwirira yezvokudya zvemangwanani (yakadzika karhydrate) kwemwedzi mitatu. Zvokudya zvekudya zvakakura zvakapiwa 33% zvemazuva ese ega makori. Vatsvakurudzi vakawana kuti vanhu avo vakagoverwa kupurogiramu yakakura, yakakwirira yepamusoro-soro yakasara yakaona kuderedza kukuru mu hemoglobin A1c (-4.62% zvichienderana ne -1.46%; P = 0.047) uye kuderedzwa kwechirwere cheropa (-9.58 kusvika -2.48 mmHg; P = 0.04). Vanenge vose vehuwandu hwevanhu vane chirwere cheshuga chechipiri muboka guru rekudya-kamudiki vakakwanisa kuderedza mishonga yavo, uye hapana mumwe wevarwere muboka duku rekudya kwekudya kwekushambidzira vakakwanisa kugadzirisa chinangwa ichi. Mapoka maviri aya akarasikirwa nehuwandu hwakaenzana hwekuyera (<1kg).
Chii Chatingaita Kuzvi?
Apo boka raidya rakakura, rakadzika makhahydrate, puroteni yakakwirira / yakakwirira yezvokudya zvekudya yakakwanisa kuderedza mishonga uye kuwedzerwa kweropa, zvakanga zvisiri nokuti vakarashika kuwanda.
Chimwe chikonzero chinoita kuti ropa ravo rinenge rakagadziridzwa neropa rega rinove riri rakakwirira mangwanani uye, kana iwe ukadya gorofu huru yezvokudya kana shuga yako yeropa yatove yakakwirira, shuga yeropa inogona kuramba yakakwirira zuva rose. Chiropa chinobereka shuga manheru iwe uri munguva yekutsanya.
Vamwe vanhu vanomuka neshuga yepamusoro yepamusoro-ino inonzi dawn phenomenon . Uyewo, vanhu vanowanzova nehuwandu hwekuchengetedza insulini mangwanani; insulini haina kunyanya kushanda pakuunza shuga kumasero ekushandisa simba. Kudya gorofu yehydrohydrate kudya kunoreva shuga shoma inopinda muropa uye isina insulini shoma inodiwa. Mhedzisiro inoguma ndeyekuwedzera sutu yeropa. Pakupedzisira, kudya chikafu chekudya chemagidhafiroti yakadai sebhagel, kana ndiro huru yezviyo zvinogona kukonzera chido chemaginhaidroti zuva rose, zvichiita kuti soro yakasvibirira. Aya marudzi ezvokudya anoita kuti shuga dzeropa dzive nenyoka pakarepo. Izvozvo zvinodonha muropa sutu rinogona kukonzera kuda.
Tingashandisa Sei Izvi Zvitsva muhupenyu hwedu hwezuva nezuva?
Zvakaoma kujekesa panyaya yechirwere cheshuga, asi goroidhydrate yakaderera, yakanyanya kupuroteni yekudya kwechingwa zvingangobatsira. Inogona kubatsira mangwanani ekudzivirira insulin uye kuderedza zvido zvezuva rose. Zvisinei, kasijidhaini yepasi yakaderera hairevi haikodhijidha. Iwe hausi kuda kudzivirira makhahydrates, asi chinangwa chokudya anenge magiramu makumi matatu emakhahydrates kwechingwa. Kusiyana nekudya mafuta akawanda ezvokudya zvemanheru, chinangwa chokudya mafuta akashandurwa kunyanya kana uri kuedza kuderedza uremu.
Mafuta chirongwa chinokosha asi ane kudarika kaviri makirikiti negamu pane gidhehydrate uye mapuroteni.
Ndechipi Chine Carbohydrates Ndinofanira Kudya?
Mahydrohydrates akakomba akazara mune fiber uye zvishoma nezvakashandurwa ndiwo masarudzo ako akanaka. Fibibatsiro inobatsira kuderedza kutengesa kwokuti glucose inopinda muropa, iyo inogona kubatsira kuti uwane shuga yakanaka yekutarisa. Zvokudya zvinogutsa zvinokuchengetedza uye zvinogona kubatsira mukuderedza cholesterol yakaipa. Carbohydrates yakawanda mu fiber inosanganisira michero, miriwo, maruva (nyemba), uye zviyo zvose. IAmerican Heart Association inotaura kuti kudya kunowanikwa muzviyo zvakakwana kunogona kubatsira kuderedza ngozi yepfungwa yemoyo.
Mienzaniso yePuroteni Yakakwirira, High Fiber, 30-gram Karubhaidhadharo Kwekudya:
- 3 mazai evha vatsvene + 1 mazai ose, ne2½ kapu yakapikwa sipinashi, ¼ mukombe yakasvibirira mafuta anocheka uye 2 zvikamu zvechingwa chakazara (100% gorosi rose, rye kana oat chingwa)
- 1 asiri mafuta Guriti yakagadzirwa yakakanyiwa ne ½ mukombe yakadzika-cottage cheese, ¾ mukombe yeblueberries, uye 2 tbsp maarmond emukati
- 1 zviyo zvakakwana Muffin yeChirungu ne 2 Tbsp peanut butter uye mashomanana akaomeswa sitirobheri, 2 slices low-sodium turkey
- ½ mukombe yakabikwa oatmeal, ne ½ mukombe yakapetwa mapeaches, ne 1 Tbsp pasi fodya yakagadzirwa uye 2 mairi akaomeswa mazai ega
* Gara uchikurukura neChirongwa Chekunyora Dietitian kana Chiremba usati watanga chirongwa chekudya chitsva.
> Sources:
Rabinovitz, HR, Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. uye Wainstein, J. (2013), Kubvira kwekudya kwekudya kwemafuro yakawanda mumaprotini nemafuta kunovandudza kuronga kweglycemic muchitsauko 2 diabetics. Kuwedzera muviri. doi: 10.1002 / oby.20654
The American Heart Association