Carbohydrates Muzvibereko Zvako

Apo uri kuedza kudya zvakanaka nechirwere cheshuga, makhahydrates anoita basa guru. Kushandisa carbs ine zviduku kana pasina fiber, zvakadai sechingwa chena, bagels, uye pasta zvinogona kuita kuti shuga yako yeropa iwedzere (kunyanya kana iwe usingadzi kuchengetedzi chikamu chinodzorwa). Chibereko chinhu chikuru chemavhithamini, minerals uye fiber. Asi shuga chaiyo muchero inoita kuti iite carbohydrates, zvakare.

Vanhu vazhinji vanotenda kuti kana vane chirwere cheshuga, havagoni kudya michero. Izvi hazvisi chokwadi. Zvisinei, muchero wezvibereko unofanirwa kudya zuva rega rega uye mune imwe chigadziko unofanira kuva chikamu chakadzorwa . Kuchengeta gwaro kana nhamba yemakhaidhaidhini iwe unodya zvakakosha pakuraira shuga yako yeropa.

Sei Kuziva Nyaya YeKehydratesiti Unodya Kukosha?

Apo kudya chikafu chinoratidzika kunosanganisira kuisa mapuroteni akaonda, zviyo zvose, miriwo, uye michero, vanhu vane chirwere cheshuga nguva dzose vanofanira kufungisisa kuwandisa kwemakhahydrates avo vari kudya mune imwe chete uye zuva rose . Maoriki nemafuta emagamu anoshandawo mukuedza kudya kudya, asi iwe haufaniri kuverenga kana kuainyorera kuitira kuti uwedzere ropa rako rega. Kusarudzwa kwezvokudya zvinokonzera sutu yeropa ndiyo yakawanda iyo mahydrohydrates. Ndicho chikonzero nei tichiwanzokurudzira kuti vanhu vane chirwere cheshuga vanoedza kutevera mamwe mararamiro e-carbohydrate asingagumi-zvinoreva kuti vanodya nezvemazana emaghahahydrates panguva imwe chete zuva nezuva.

Semuenzaniso, kana iwe wakarayirwa kudya kunosanganisira 45g yemakinehydrates kwekudya kwemanheru zvinoreva kuti iwe unofanira kudya anenge 45g yegidhaidhyidha yekudya kwemazuva ose. Izvozvo hazvirevi kuti iwe unofanirwa kudya chikafu chimwe chete chekudya kwemanheru zuva nezuva, asi iwe unofanirwa kuedza kudya kudya kwakafanana kwehydrohydrates.

Ndezvipi Zvibereko Zviri Mukati?

Zvibereko zvinogona kuva chikamu chehutano hwakanaka hwehuga hwehuga.

Chibereko chizere nemavhithamini, zvicherwa, fiber uye antioxidants. Zvibereko zvakaderera mumakirori uye zvinenge mafuta pasina. Nhamba yemichero yaunodya zuva rega rega inofanira kunge yakagadzirirwa kusvika paviri kusvika kune matatu servings zuva nezuva. Hazvirevi zvesayenzi, asi vanhu vazhinji vanoti apo pavanounganidza michero nemaprotheni, ropa ravo rega rine nani. Naizvozvo, edza kuti usadye michero uri woga; panzvimbo iyi iise iyo sechikamu chemugove wako wemaginhaidhadhi yekudya kwako. Kana iwe uchidya michero sechingwa, shandisai purogiramu shoma seprotein yakadai se-fat-fat greek yogurt, zvishoma zvitsamba, kana kuti spoonful ye nut butter. Dzivisa jisi yemichero kunze kwekuti shuga yako yeropa ishoma. Mimwe michero inogona kuwedzera shuga yeropa kupfuura dzimwe, naizvozvo ipapo zvichida zvimwe michero yaunoda kudzivisa: Zvibereko Zvinofanira Kudzivisa Kana Une Chirwere Cheshuga

Mukuwedzera, kana iwe uri kuchengeta nhamba ye carbs yako , zvakanaka kuziva kuti zvimwe michero iri pasi mu carbs kupfuura vamwe, ichiri kuisa chirongwa chakakura chokudya: Ndezvipi Zvibereko Unogona Kudya Kana Une Chirwere Cheshuga

Imwe nzira yekuwana sarudzo dzakanakisa yezvibereko uye ma carbohydrates zviripo ndeyokushandisa webhusaiti yekudya yepaIndaneti. Ndakatsvaga michero yakasiyana-siyana uye ndakawana makoriro uye carbs pane imwe neimwe.

Tarisa kuverenga marubhi pazvibereko zvako zvaunofarira, kana kushandisa chati yakanakisisa pasi apa kuti ikubatsire kuita zvibereko zvakanaka zvezvibereko mumazano ako ezvokudya zvezuva nezuva.

> Sources:

> American Diabetes Association. Miitiro Yekutarisira. Chirwere cheshuga . 2016; 39 (Suppl. 1): S1-S119