Dzidza Zvaunofanira Kuongorora uye Zvaunofanira Kudzivisa
Pasinei nokuti uri mutsva kune chirwere cheshuga kana kuti wakave nacho kwenguva yakareba, ungangodaro wakanzwa kuti chingwa "chinogumira." Kune vamwe vanhu, izvi zvinoita kuti kugadzirisa kudya zvive nyore-kududza chingwa kunopedza kudiwa kwekushushikana pamusoro kana kusarudza kuti ndekupi rudzi rwekudya.
Zvinonzwisisika, asi iwe haunzwi kunzwa uchidzivirirwa uye unogona kunge uchinzwa kuti ndezvipi zvezvokudya zviri nani uye zvaunofanira kutarisa kana uchitsvaga chigadzirwa chezvitoro.
Mashoko akanaka ndeokuti kana iwe une chirwere cheshuga, unogona kudya chingwa-uye pane zvakawanda zvekusarudza zvine utano! Zviyo zvese zvezviyo, zvakadai segorosi rose, rye, yakamera chingwa, uye zviyo zvakasiyana-siyana zvezviyo zvine mavitamini, mineral, fiber, protein. Aya marudzi echingwa akakwirira kune zvakanatswa, kushandiswa chingwa, sechingwa chena.
Chikamu chinonyangadza chiri kupeta kuburikidza neongororo yezvokudya uye kuwana marita anonaka uye ane utano. Nezvo zvakawanda zvingasarudzwa zvokusarudza kubva, iwe zvechokwadi unogona kurasikirwa muchikafu chechingwa. Kuva nekunzwisisa zvaunofanira kutarisa uye zvaunofanira kudzivisa zvinogona kukubatsira kuita sarudzo dziri nani.
Ongorora Nutrients
Zvakakosha kutora mamiriro pane zvaunofunga. Semuenzaniso, uri kutsvaga chingwa chinonyanyisa pasi koriori uye chakanyanya mumakrohydrates? Kana zvakadaro, unogona kuwana zvimwe zvakanaka zvingasarudzwa, zvisinei, zvisarudzo izvi zvingave zvine zvigadzirwa zvekugadzira, zvinonhuwira, nezvimwe zvinowedzera.
Kana iwe uri kutsvaga chingwa chinonzi organic, pasina GMOs uye ine zvakawanda zvakakwana zvefiber uye mapuroteni? Izvi zvinogona kuwanikwa zvakare, zvisinei, iwe unogona kushandisa mari yakawanda pamusoro pezvingwa zvakadai.
Chero chero rudzi rwechingwa chauri kutsvaga, kunamatira kune mamwe mazano kunogona kukubatsira kuti uite chisarudzo chakanaka.
Ndakabatanidzawo dzimwe sarudzo dzakanaka, dzakawanda dzave dzakakurudzirwa nevanhu vane chirwere cheshuga pamwe nevamwe vadzidzisi vane chirwere cheshuga. Pane chimwe chinhu kune vose. Uye kana iwe usingazivi kana chingwa chako chiri chakanakisisa kwauri, bvunza chidya chako chekudya kana chiremba ane chirwere cheshuga.
Kune vanhu vane chirwere cheshuga, pane zvinhu zvokufunga nezvazvo paunotenga chingwa. Paunenge uchiverenga mavara, iwe unoda kutarisa makorikiti, makhahydrates, fiber, mafuta, uye sodium. Iwewo unoda kuverenga zvinoshandiswa mutsara uye kuve nechokwadi chokuti chingwa chako chiri chezviyo zvakakwana.
Calories
Zvakanakisisa kuchengetedza chingwa chako kumativi makumi mapfumbamwe emakirori kana pasi pekacheka, kunyanya kana uchironga kudya zvimedu zviviri. Zvingwa zvinokonzera marimu nembeu zvinogona kuva sarudzo yakanaka sezvo ine mafuta ane utano, mapuroteni, uye fiber, asi ichave yakakwirira mumakori. Kana iwe uchida kusarudza chingwa chakadai uye khalori yepamusoro yakakwirira, iwe unoda kuchengeta chikamu chako kune chimwe chiduku.
Carbohydrate
Paunenge uine chirwere cheshuga, kutarisa kudya kwako kweakagidhyidhi kunokosha zvikuru. Carbohydrates ndiwo marudzi ehutano anokonzera shuga yeropa zvikuru . Zvichienderana nechirongwa chako chekudya uye kuti mangani ehydrohydrates iwe unofunga kudya kwekudya , vanhu vazhinji vanobatsirwa nekusarudza chingwa chine 15 kusvika ku20 gramu kana pasi pegidhihydrate pakushanda.
Nguva dzose ita nechokwadi chekuverenga mavara uye unamatira kuhukuru hunoshumira. Kana iwe ukasarudza kutenga chingwa chechingwa chisina hurairi, unogona kuyera chingwa chako t o kuverenga kudya kwako kwehydrohydrate . Somuenzaniso, 1 ounce yechingwa inenge anenge magiramu 15 emakrohydrate, naizvozvo kana chingwa chako chebheka chikayera mukati ma2 ounces chine anenge 30 gramu ehydrohydrate.
Fiber
Fibha ndiro chirongwa chinokosha mukudya , kunyanya kuvanhu vane chirwere cheshuga. Fiber inobatsira kuderedza kunonoka kwemashuga eropa nokukurumidza, inowedzera manzwiro ekuzara, inokwevera cholesterol kure nemwoyo, uye inobatsira kuchengeta matumbo nguva dzose.
Chinangwa chekuwana chingwa icho chiri chakanaka che fiber uye ine magiramu matatu muzvikamu zviviri zvinoshumira.
Fat
Kune marudzi akasiyana-siyana e-fat-saturated, unsaturated, uye mafuta anotengesa. Vanhu vane chirwere cheshuga vanoda kudya kudya kunenge kwakaderera uye kwakazara mafuta uye inowedzera zvakakwana zvisingabatsiri, mafuta ane utano hwakanaka.
Zvizhinji zvechingwa hazvisi zvakanyanya mumafuta (kunze kwekuti vane mbeu kana nuts). Zvisinei, iwe unoda kusarudza chingwa chine 0 gm trans mafuta uye zvisingasviki anenge 1.5 gramu mafuta akazara.
Sodium
Zvokudya zvakapfuma mu sodium zvinogona kubatsira kuwedzera kukonzerwa kweropa, kunyanya kune vanhu vane hanya nemunyu. Unoda kukuchengetedza chingwa kune anenge 150 mg kana zvishoma pamusika.
Ongorora Majoko
Tarisa chingwa chinenge chikamu zana kubva muzviyo zvakakwana. Izvi zvinoreva kuti chingwa chisina kucheneswa uye zviyo zvichiri kushanda. Mbeu dzose dzine mavitamini akawanda, mineral, uye fiber .
Kuti chimwe chinhu chive chibage chakazara, chigadzirwa chokutanga chinofanira kutaura "chakakwana." Iwe unogonawo kusimbisa chingwa chikafu chakazara kana chiine tambo yose yezviyo.
Zvisungo Zvokudzivisa
Munyika yakakwana, isu tose taigona kugadzira chingwa chedu kuburikidza nemhando yepamusoro yezvigadzirwa. Asi, chaizvoizvo izvi hazvibviri kune munhu wose. Zvokudya zvekutengeserana zvinoshandisa zvakawanda zvinowedzera kubatsira kutengesa chingwa, kuchengeta rafu-hupenyu, uye kupfupisa pundu inokwira nguva. Zvinyorwa zvinowanikwa zvakachengeteka neCDA mumari iyo inowanikwa muchingwa, asi izvozvo hazviiti kuti zvive zvakanaka.
Zvimwe zvinoshandiswa iwe unoda kunyadzisa kubva kune firtose yakakura yehura yehutu (iyo inosanganiswa nekudisa uye zvimwe zvinhu zvehutano), zvishoma hydrogenated mafuta (Aka trans mafuta), uye zvinokonzera zviyo zvakadai sazodicarbonamide, DATEM, uye mavara mavara.
Inowanikwa Bread Kusiyana
Cherechedzai nyaya ino haina kutaurira wraps kana kamufusi muffin.
Whole Grain Bread
Chikafu chinokwana zana muzana yezviyo zvakakwana chingwa chinoshandiswa nehuwandu hwose husina kunaka, iyo inowedzera huwandu hwehuwandu hwezvokudya uye inowedzera kuderedza glycemic index (kukurumidza sei shuga yeropa inokwira mushure mekudya kwayo).
Zvose zviyo zvezviyo hazvirevi kugorosi. Zvimwe zviyo zvese zvezviyo zvinogona kusanganisira rye, bhari, oat, quinoa, amaranth, uye mapira. Kuti uone kuti chingwa chako chiri chezviyo zvakakwana, tarisa mhando yekuwedzera. Chokutanga chekutanga chinofanira kuverengwa zvakakwana.
Zvakakosha kuverenga mavara zvakanyatsonaka. Usanyengerwa nemaraira anoverenga zvidimbu-zviyo kana zviyo zvinomwe-izvi hazviiti kuti zvive zviyo zviyo zvechingwa. Paunenge usina chokwadi, chengetedza zvigadzirwa zvinongororwa kana kutarisa tambo yose yezviyo.
Yakasimwa Zvingwa
Mbeu dzakasimwa hadzina upfu-dzinoshandiswa kubva kumera mbeu, nyemba, nembeu mumvura nekuzvibatanidza nemafuta matsva. Zvadaro, zvinosanganiswa muhomwe uye zvishoma nezvishoma zvakabikwa muchingwa.
Izvi zvinobatsira kuderedza chinyorwa cheglycemic chechingwa uye kuwedzera purogiramu yezvokudya. Yakawanda inomera mbeu ine mapfumbamwe anokosha amino acid uye yakafuma muprotheni uye fiber. Vanogona kupa chimiro chakaoma uye inofanira kuchengetwa mufiriji kuitira kuve kwakachena kwakakwana. Zvakanaka, iwe unoda kuvabvisa uye kuvadya pakarepo. Nokudaro, vangave vasina kuita sandwich yakanakisisa kutora pa-in-go .
Sourdough Breads
Vamwe vanhu havakwanisi kutaridzirwa nekugadzirwa kwechingwa chezviyo zvakakwana kana zvimwe zvakasimwa mbeu. Kana izvi zviri izvo iwe zvino zvichida kuedza svundu yechingwa chisarudzo.
Chikafu chechikafu chechingwa chinogadzirwa nekugadzirisa zvishoma nezvishoma mvura neupfu kuitira kuti ibereke mafiro emusango (kana mabhakitiriya akanaka) ayo anoshandiswa kubatsira mubundu unomuka. Iko kuwedzera kwekutsvakurudza kunoitwa pamusoro pezvibereko zvekudya zvakaviriswa. Kushandiswa kwezvokudya zvinoviriswa kunowedzera mabhakitiriya akanaka mukati megomba uye inogona kubatsira masimba ako ezvirwere nekuderedza dambudziko rekuputika uye kurwara kwemakumbo.
Ramba uchifunga mupfungwa asi iyo iyo yakawanda yekutengeswa kwechingwa chechingwa chigadzirwa. Kuti uwane rubatsiro runobva pachingwa chisina kuve, unotenga kubva mubheka rekubika kana kuti ita rako.
Organic Breads
Zvingwa zvinogadzirwa zvinogadzirwa nemaoko ezvokudya uye zvinogadzirwa pasina kushandisa zvipembenene zvinoshandiswa, zvinogadzirwa nemashizha ekugadzira mvura kana samoji sludge, bioengineering, kana mazai eoni, izvo zvinoreva kuti hazvina chero mishonga inouraya, mishonga yemishonga, kana kuti zvipembenene zvakagadziriswa. Izvi zvingangodhura zvinodhura uye kwete kupa zvakawanda kubatsirwa ne-carbohydrates-wise.
Zvinyorwa-Zvisina Mbiriso
Chero nokuti chimwe chinhu chine gluten-pasina hachisi chaicho chinoita kuti chive utano. Asi, vamwe vanhu vane chirwere cheshuga vanewo chirwere ichi uye havafaniri kuchengeta gluten. Kana uine chirwere cheCeliac kana kuti usarega gluten nokuti unofunga nazvo, kuwana chingwa chine utano hwakanaka kunogona kuva hondo. Gluten inobatsira kupa chingwa iyo elasticity, saka vanogadzira kazhinji vanoshandisa zvimwe zvinoshandiswa, zvakadai sezvinyoro zvakanyatsogadziriswa, kuti vabatsirezve kudhinda.
Apo uchitsvaka chingwa chisina-gluten, tambira kune calori, makhahydrates, fiber, nemafuta anotaurwa pamusoro apa zvakanakisisa sezvaungagona. Iwewo unoda kuedza kusarudza imwe ine zviyo zvakakwana, zvakadai se, ruvara rune ruvara, muto, uye quinoa.
Yakakurudzirwa Brands
Pasi paunowana hutori hwepamusoro hwevanhu vane chirwere cheshuga, vekudya, uye vamwe vadzidzisi vechirwere cheshuga . Vakasarudzwa zvichienderana nekunaka uye noutano hwekudya. Iwe uchawana zviyo zvegorosi zvakakwana pamwe ne rye, yakasimwa chingwa, uye marudzi ehupenyu.
Yeuka, paunenge usina mubvunzo kurukura nezvekudya kwako kwechingwa neyekudya chako uye kana uri kushamisika kuti shuga yako yeropa inopindura sei kune imwe chingwa, unogona kuedza shuga yako yeropa maawa maviri mushure mekudya-kana iwe uri pane chinangwa, chakanaka kwauri .
100% Gorosi Yese
- Sara Lee 100% Yese Gorosi
- Cherechedzai: chigadzirwa ichi chinosangana nehadha yakagadzirisa
- Rudi's Bakery Organic 100% Yese Gorosi Bundu
- Muurayi weDave (tsanga tsvuku) 21 Whole Grains uye Mbeu
- Chengeta zvimedu zvakapetwa zvakasiyana-siyana sezvo izvi zvikasarudzo zvakanaka
- Eureka Organic Saaa-Gorosi
- Cherechedza: chimwe chiduku chinenge 22 gramu ema carbohydrate
Whole Grain Bread
- Beckmann's Naturally Akanaka 100% Rye
- Trader Joe's 100% Yese Girafu Fiber Bread
Yakasimwa Zvingwa
- Ezekieri 4: 9 Yakamera Zviyo Zvingwa - Zvokudya Zvoupenyu
- marudzi ose: sesame, genesis, flax, nezvimwewo.
Gluten-Zvisina Mbiriso
- Gluten-Free Yakasimudzirwa Upenyu Furu Bake
- Chengetedza mhando dzose dzisina gluten, kusanganisira rizi muarimondi chingwa, zvisiri zvemajisi ezvejisi chingwa, nezvimwewo.
- Gluten-Free Deli Rye Zvokudya Zvingwa - Canyon Bakehouse
Shoko Rinobva
Kana uine chirwere cheshuga, chingwa chinogona kuva chikamu cherongwa hwako hwekudya kana ukasarudza nokuchenjera. Paunenge uchitsvaga mabhuku ezvitoro, ita nechokwadi chekuverenga mavara uye chengetedza zvinhu zvakadai semakori, makhahydrates, uye zvigadzirwa. Chinangwa chokusarudza zviyo zvakasiyana-siyana zvakasara muwedzerwa shuga uye yakawanda mu fiber. Pasinei nokuti uri kusarudza gorosi rakakwana, imwewo zviyo zviyo zvakasiyana-siyana, zvakasikwa, kana kuti gluten zvakasununguka, pane chimwe chinhu kunze kwevanhu vose.
Sources:
> American Diabetes Association. Maitiro ekurapa muShuga - 2017. Chirwere cheshuga . 2017 Jan; 38 (Suppl 1): S1-132.
> Ye EQ, et. al. Izvo zvakakwana-huwandu hwekudya hunobatanidzwa nehuwandu hwehutachiwana hwechirwere cheshuga, chirwere chemwoyo, uye kuwedzerwa kwehupfumi. J Nutriti. 2012 Jul; 142 (7): 1304-13.