Dzidza nzira yekuziva uye kugovera chikamu chekuita mishonga yemashizha
Miti yakakunakira iwe-inopa mavitamini, zvicherwa, fiber, antioxidants, ivhu, mavara akawanda, uye kuoma. Kune mhando miviri yakasiyana yemiriwo: michero yemashizha, yakadai semapatatayi, gorosi, uye mapepa, uye kwete mishonga yemashizha , yakadai se broccoli, pepper, uye kare.
Kana uine chirwere cheshuga chechipiri, unogona kunge wakanzi udzire mishonga yemashizha.
Izvi ndezvokuti mishonga yemashizha inowedzera marubhahydrates kupfuura mishonga isiri-starchy saka, inogona kuwedzera ropa rako suga nokukurumidza.
Zvisinei, izvi hazviiti kuti zvibvise miganhu ; pane kudaro, unofanira kudzidza kuti ungazviziva sei uye chikamu chichitonga. Iwe unogonawo kusvimha misoro yekuti iwe unoda kuderedza nekuchengetedza maitiro aanoita sei ropa rako (kana uchiongorora shuga yako yeropa maawa maviri mushure mekudya) uye shandura kudya kwako semugumisiro.
Rwendo rweStarty Vegetables
Icho chinyorwa chiri pasi apa ndeche mishonga yakagadzirwa nemashizha. Iko kushumira zvakakura zvine 15 gramu e-carbohydrate, 3 gramu eprotheni, uye anenge 80 makori.
Kana iwe uri kuvhara maziso, 1/2 mukombe yakaenzana nehukuru hwepamusoro wako wakabikwa. Imwe mukombe ndeyekukura kwechibhakera chako.
- Beet (1 kapu)
- Karoti (1 kapu)
- Chibage (1/2 kapu kana 1 cob riri mukati)
- Green Peas (1/2 mukombe)
- Parsnips (1/2 mukombe)
- Plantain (1/2 mukombe)
- Pumpkin (1 kapu)
- Sweet Potato (1/2 kapu)
- Taro (1/2 mukombe)
- Mipata yakachena (1 kapi kana 1/2 mukombe yakasvibiswa, 1/2 kapu yakakangwa kana 10 kusvika ku15 friji dzeFrench)
- Winter Squash, yakadai se-acorn kana butternut squash (~ 3/4 kapu)
- Yams (1/2 mukombe)
Chikonzero Nei Uchifanira Kutarisa Chikamu Chako cheStarsy Vegetables
Muchero yemiriwo ine huwandu hweakaginijidhi, ayo vanhu vane chirwere cheshuga vane hutano hwemagetsi.
Ivewo ane yakakwirira yeglycemic index, zvinoreva kuti vanosimudza sukari yeropa nokukurumidza kupfuura dzimwe mhando dzezvokudya, dzakadai semapurotini uye kwete mishonga yemashizha.
Mukuenzanisa, negavo, inowedzerawo mumakirori kupfuura mishonga isina-starchy. Izvi zvakakosha kufunga kana iwe uri kuedza kukanda uremu . Semuenzaniso, 1/2 mukombe wemapatata yakabikwa mune makumi manomwe emakirori uye 15 magamu e-carbohydrate, asi, 1/2 mukombe wewashirosi yakagadzika ine 25 makoriki uye 5 magamu emakrohydrate.
Nokudaro, kana uri kutevera kudya kwakagadzirwa nema carbohydrate kana kudya kwakagadzirwa nema carbohydrate, iwe unoda kutarisa zvikamu zvako zvemiriwo yemashizha uye uzviverengere kune yako gorobhedha yemugove wekudya.
Chengetedza Ziso Pamakinehydrate Zvikwereti uye Chikamu Chekukura
Chimiro chekushanda kwemashizha emashizha (iyo inenge magiramu 15 emakinehydrate) inenge 1/2 mukombe yakabikwa (iyo yakakura yekombiyuta mouse) kana nezve 1/4 yeplate yako (9-inch plate). Zvichienderana nehuwandu hwemakrohydrates iwe unorayirwa pazvokudya, iwe unogona kutora zvikamu zvako maererano. Semuenzaniso, kana iwe uchidya zviyo zvakakangwa zvekudya uye iwe unofanirwa kudya 30 gramu yemakrohydrate kwekudya, iwe unogona kuva nekombe imwe yegorosi yakagadzirwa kuti udye.
Imwe nzira yakanaka yekugadzirisa zvikamu zvisingaverengi makhahydrates mu gramu ndeyekuita seplate method. Kuti uite kudaro, chengetedza mishonga yako yakashambadza kusvika kune 1/4 ndiro yako uye izadze 1/2 ndiro yako yepamusoro uye isina-starchy mishonga (saladi, sipinashi, broccoli, pepper, anyezi, mushwa, etc). Yacho yakasara 1/4 yeplate yako inofanira kugoverwa kuonda mapuroteni-mazai, mazai vatsvene, nyeupe nyama nyama, turuki, nyama yenguruve, hove, mhuka dzakaonda, tofu, nezvimwewo.
Sarudza Zviratidzo Zvokudya Zvakasikwa zveStarsy Vegetable
Imwe yemichero yakawanda yakakodzwa muAmerica zvokudya ndeye mbatata, uye inowanzodyiwa nenzira yeFrench fries kana mbatata chips.
Izvi zvisarudzo zvekudya hazvirevi hutano hwakanaka hwehutamu, sezvo ivo vakapfuma mumakori, mafuta akazara, uye sodium.
Kuti urege kuwedzera mamwe makori nemafuta, sarudza mishonga yemashizha yakagadzirirwa utano, yakadai yakabikwa, yakabikwa, kana yakashandurwa. Semuenzaniso, shandura fries yako yeFrench kwemazamu akabikwa kana akabikwa, kana edza imwe yakasanganiswa asiternut squash. Kana kugoverwa uye kubikwa zvakakodzera, mishonga yemashizha inogona kuva sarudzo yakanaka yezvokudya sezvavanenge vakapfuma mune antioxidants, mavitamini, zvicherwa, uye kuzadza fiber.
Shoko Rinobva
Idya zvakasiyana siyana zvezvibereko nemiriwo yehutano uye hupenyu hurefu. Kana uine Chirwere chechirwere chechipiri kana uri kutarisa kuti uchinje mararamiro ehugidhidhiro ekurasikirwa kwemazivi kana chimwe chikonzero chaicho, unogona kudya mishonga yemashizha. Chinhu chinokosha chokufunga nezvazvo ndechekuti vakagadzirira sei uye mari yaunenge uchidya. Kusarudza chikamu chakachengetwa chikamu chemashizha emashizha akabikwa, akabikwa, kana akachekwa, somuenzaniso, anogona kuwedzera purogiramu yako yezvokudya pasina kukanganisa shuga yako yeropa kana uremu.
> Sources:
> American Diabetes Association. Mbeu uye Mucheka Wemizambiringa
> American Diabetes Association. Gadzira Plate Yako